Is Walking Enough?

"Tara, I walk (hike, run, bike) all the time. Isn't that enough for my exercise?"

Well, I took an extra long shower this morning. Can I skip brushing my teeth?




It's a joke, of course, but maybe sheds a little light into how different cardio and strength training can be. Just like showers and oral hygiene, they are both beneficial and have their place. However, one does not replace the other.



CHECK OUT THIS VIDEO I recorded live last week to learn about 11 big benefits of strength training...and what the heck 'strength training' really means, anyway.


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We are all in the same storm, but inside of very different boats.


I heard someone mention this recently and it's a beautiful way to sum up what's going on. There are lots of similarities to what we're all going through -- collectively -- right now. Very similar worries and hardships. Very similar silver linings, even, But not for everyone. We are not all in the same boat. And as such, we will be weathering the storm differently. It's our responsibility to look after our own boat, and lend a helping hand to fellow boaters when we can.


It also means we need to be relentless in the amount of grace we give each other and ourselves. Some people are doing all they can to just keep their boat afloat right now. Others might have some more emotional reserve to be able to tackle projects and goals (like starting a new fitness routine or reducing body fat once and for all). But please don't think you don't measure up if you do not have the bandwidth to take on anything extra these days. 


Take a few deep breaths, go to bed a half hour earlier tonight, or sneak away to your car or bathroom for 5 minutes today. Take care of your most basic needs - your mental health and emotional resilience. 


And if you do feel ready to tackle your health / body goals and are unsure of where to start, email me and I'll share a bunch of FREE resources I have put together. I run a business, yes, but building robust communities full of resources available to anyone in need is a BIG part of my mission.


Hit me up.
Tara@TaraAllenHealth

XO,
Tara

Stubborn Weight Loss?

There's weight loss....and there's STUBBORN weight loss.

You know the kind, right? It's often the last 5 pounds as opposed to the first 5 pounds. It's when you feel like you've tried everything, but nothing works or lasts (even though it seems to work for everyone else!).




Bad news, good news. Bad news first? Ok.... there isn't anything different about the way your body works.



Ready for the good news? There isn't anything different about the way your body works. ;-) We all have very different energy needs, for sure. This depends on how much and how hard you exercise, how much you move between workouts, your age, your body size and composition, your dieting history, thyroid function, etc. BUT, there is one common set of rules for EVERYONE: If you take in less energy (calories) than your body requires for fuel, you will lose body fat. If you are not losing body fat, you are not in an energy deficit for YOUR body. That may mean you're not losing weight on 1500 calories a day, but your friend is losing on 2000 calories a day. Super frustrating, right? But the same principles apply. Their body simply requires more calories to function on a day-to-day basis than yours does. (If we knew for sure that the calorie tracking was accurate - which it's nearly always not. But that's a different story).



What about the people that tell you you're gaining weight because you're UNDEReating? Not true. It's nice to think about, but it's simply not true.



Now, can you get yourself up to the point where your body does burn more calories everyday so you can maintain or lose more body fat while eating more calories? YES! That's a process called reverse dieting and I'm happy to answer any questions you may have about that.



But let's stick to the science here, ok? Losing body fat requires an energy deficit so that your body is required to make up the additional calories it needs by taking it off of your stored body fat. Your stored body fat contains calories / energy... just like your food! If you want to decrease body fat, you need to use it up. That's how it 'goes away'.



I got into this even more in last week's live video. Check it out here.



Here is some more information about my online coaching program - including cost and before / after pictures.



And if you'd like to chat to see if we're the right fit to work together, schedule a call here! Looking forward to hearing about your goals so we can devise a plan for how you can CRUSH THEM. ;-)



Hope your week is off to a great start.



XO,
Tara

You cannot control the scale. Here's the work-around. ;-)

You have no control over the number on the scale.

Let's just get that disappointing fact out of the way. You can do everything according to plan and wake up to a higher number. You can go off the rails and wake up to a lower number. There will always be fluctuations that are very much out of our control - water retention, sodium levels, hormones, bathroom habits... there are many outside factors!



So, when we focus on something that is not exactly in our control, we get frustrated. We try to control it more only to realize that no matter what, weight loss goals OR weight gain goals will never be a linear process. The frustration and feeling of being out of control messes with our head and ultimately leads to us throwing in the towel. Why strive for something we're not able to control anyway, right? Ugh! 



But there is a better way. ;-)



We DO have control over our consistency. We should be tracking our consistency with precision and laser-focus. Here's how it works: you have ONE nutrition and fitness goal for each day. They need to be things you can easily say you either did or did not do at the end of the day. Then, you track whether or not you did those things each day.



That's it! Not bad, right? Grab a journal, notebook, wall calendar, or use your phone. Simply circle the days you hit both goals and mark an 'x' for the ones you. missed one or both of the goals. Looking back, you should have at least 80% consistency. If you are at least 80% consistent and patient (you wait at least 4-6 weeks), you will absolutely notice results if your plan is a good one.



Rinse and repeat. Tweak as necessary. Enjoy your newfound freedom and confidence from finally reaching those health + body goals. ;-)



Enjoy your week!



P.S. Do you need help with a customized plan so you know exactly what to be working on? Might you benefit from having accountability from a coach to help you stay on track and be consistent? That's what I do! I help clients (virtually) with health, nutrition, and fitness. It's an all-in-one program and is completely customized to your needs and your goals. I've had many new clients start with me since quarantine started because they tell me they are more conscious of their health and have no more excuses since they can workout at home and don't have the usual temptation of driving by the fast food places anymore. If you are ready to start feeling confident, fit, strong, and vibrant by summer, I'm ready to help! I've shifted things a bit and am opening up a handful of new 1-on-1 coaching opportunities for this month.

Learn more about the program here.

Then, schedule your (free) 15-minute consultation here.

Can't wait to speak with you and help you achieve those goals that you've had for so long!


XO,
Tara

Why your healthy diet may not be working... or healthy!

Which diet is healthiest?

Paleo? Keto? Vegan? Carnivore? Blood Type?



It depends. Truthfully, most questions worth asking do not have a black or white answer. Marketing peeps want you to this so, of course. But those rooted in real science and true health feel differently.



Bioindividuality is the name of the game. However, we do know a few common 'rules' about healthy ways of eating - including eating more real, whole foods than processed foods... and not allowing our dietary choices to cause more harm than good by causing dogmatism and stress.



CHECK OUT THIS VIDEO where I got into this a bit more last week.



Do you lean towards eating a certain way? Have you figured out what works best for your body yet? It's such a great feeling when the food noise and restrict / binge cycles are broken. Imagine how much more time and sanity you'll get back when your brain isn't ruminating on food choices all day long!



I hope you're there already, because it's beautiful. But if you're not, I'd love to help! This is what I do with my clients. I help them optimize their body and mindset through lifestyle choices, nutrition, and fitness. They stop fearing food and stop hating on their bodies. They start feeling better and stronger. Their energy increases and sustains them throughout their daily activities without needing a sugar or caffeine S.O.S. mid-afternoon. And, they do all of this from the comfort of their home and within their own schedule. I'm not sure if there's a better time than to focus on health and longevity than right now! 



If you'd like to chat about your goals and next steps, I'm offering (free) 15-minute calls on a first come, first serve basis. You're welcome to sign up for one! Here's my schedule.

I've been sharing links to my social media posts here inside these newsletters recently. I decided to skip it today, but with the idea that I want to ask you... did you enjoy the links? Was it helpful to have a snapshot of the week in one spot? Please reply to this email and let me know if you'd like me to continue with that. If there's enough interest, I'm happy to start it back up again. :-)


In the meantime (like, for this week) feel free to click on the social links below to check out the recent workouts, recipes, and other posts.


XO,
Tara

Comfort eating / comfort sitting on the couch....

It's true that we need comfort right now. In fact, without some comfort in our days, our brain will takeover and seek it out even against your will. Maybe you've seen this in action already? You had every intention to skip the pantry surfing after dark and workout, but instead you skipped the workout and devoured everything in the pantry in what seemed like a semi-conscious state.



Sound familiar? It's something you may be used to doing long before quarantine started. But certainly now it's heightened. Of course... we are worried, bored, stuck at home, not sure what lies ahead, stressed - it's a recipe for comfort-seeking.



But seeking comfort isn't as simple as that. Often, the way we choose to seek out comfort actually leads us to DIScomfort in the future. So, to find true comfort, we need a balance of some in-the-moment strategies that work in the here and now but don't deter from our future selves. AND, we need to do some things that might bring us a little discomfort right now for the sake of future comfort.



Let me explain in this live video I recorded last week on facebook.


Is this something you're dealing with? If so, I have tons of resources that I'd love to share with you. Hit 'reply' to this email and let's chat.
If you'd like to see a quick video sharing more of how I help people (including before and afters - even my own before & after!), check this out.



XO,
Tara




Here's what happened on social:


Dumbbell shoulder workout

Easter morning

Slow cooker lentil chili

Suitcase upper body workout

Salsa dancing - The Left Turn

Bodyweight legs + glutes

The weight of the world

Breathing + COVID-19 

No jump HIIT workout

Quarantine Creativity

Now is as good a time as any to be mindful of getting in enough of the immune-boosting vitamins + minerals.

I'm excited to announce the launch of my Immune Support Meal Plan! I created this meal plan by focusing on balancing not just macros (protein, fats, and carbs), but also made sure that each day has plenty of zinc, selenium, and vitamins A, C, and E.

The plan happens to be gluten-free, dairy-free, and vegetarian too. Oh, and I've worked leftovers in so you're not cooking 3 meals everyday.

You'll get 2 copies instantly - 1 regular one with all the mouth-watering pictures, and 1 text-only so you're not cursing me out as you run out of color ink. ;-)

What else do you get? The 7-day meal plan plus grocery list and all recipes.

So whether you're having trouble getting your hands on your usual immune-boosting supplements or just prefer to get the goods through tasty meals instead, this plan will have you covered.

Enjoy!

My Immunity Plan during COVID-19 and Beyond...

My Immunity Plan - Pandemic 2020 and beyond...


A few of you asked me over on social media what I'm doing to keep myself as healthy as possible during this time.


It's a fair question, even though what I'm doing might not necessarily be exactly what you need to be doing. And, even though there's not nearly enough research out yet about this virus to let us in on specificities. 


But ya know what the best news is? It's never a bad idea to optimize your health, body, and immunity. So while I'm not obsessing over doing these things to prevent getting sick, I am focusing on making my health a priority now and moving forward.


Check out the video right here.

I'd love to hear from you. How's it going in your quarantine neck of the woods?



XO,
Tara



What's been happening on social?


Box O' Blocks Workout

Health-promoting responsibility to others?

Beginner vs. advanced resistance band workout
Home HIIT workout

Little Yellow Chair Workout

Kettlebell workout

Chocolate Protein Mug Cake Recipe
Shoulder workout

Stoics and a quarantine epiphany

Metabolic Flexibility in the time of Covid-19 and beyond...

Metabolic flexibility in the time of Covid-19 and beyond...

While there is so much still to learn about this particular coronavirus, we do seem to understand that individuals with underlying lifestyle health conditions are doing more poorly when infected.



And here's what I know for sure... it's never a bad time to start working on optimizing our health. As someone who used to have PCOS (polycystic ovarian syndrome) and prediabetes, I fell into the bucket of having 'metabolic disorder' - a bucket that also houses those with high cholesterol, triglycerides, insulin resistance, excess belly fat, and blood glucose regulation issues.



The good news is that there are lifestyle choices we get to make to improve our condition at any time. Check out my latest live video in which I dive into this a bit more and share 3 things I've done to stay metabolically flexible.


If there's anything I can do to help you, please feel free to leave a comment and let me know what's on your mind.



XO,
Tara




What's happening on social?


Just one thought...

Chair workout

If it weren't for this quarantine...

Dumbbell workout

Salsa dancing - step 3

Scooter workout

Metabolic Flexibility

Legs / glutes workout

Abs at home workout

Beginner Arm Chair Workout

Turmeric Hummus Recipe + Immunity

Fat Loss During Quarantine?

Fat Loss During a Quarantine?

Ok, so we're stuck at home for some time...and some time seems to be expanding. Some of us will cave to our fears and frustrations, others of us will feel them anyway (because we're human), but will start to look at how we can make the best of what we have. Build resilience. Get stronger in body + mind....



...and use it as an opportunity to lose some body fat?!



Wait. Stop please. I'd love to share with you my opinion about fat loss during this time. There are a few extra things to consider when talking about fat loss during an extra stressful time. Check out this video I did last week all about it.



Oh, and I created a (free) recipe book: 20 Healthy Quarantine Recipes for you guys. It's full of meals + snacks that require mostly non-perishable ingredients. Grab your copy (instant download) now!



XO,
Tara




Phew....It was a busy week on social media! (instagram):


Resistance Band Workout

Sock Workout

Blueberry Chia Jam Recipe

Banded Glute Workout

I don't like feeling helpless

Amazon Box Workout

Laundry Detergent Workout

A Poem from My Kids' Eyes

Couch Cushion Workout

Quarantine Nutrition 

Body Weight Workout

Newsday: How we are making the best of our quarantine

What we're eating in quarantine: our healthy food plan

What are we eating during our quarantine?

Last week, on Wednesday, I recorded this video to show you a little peak into some of the healthy meals and snacks we have been relying on during this time in which we're trying to avoid stores and aiming to have more shelf-stable items on hand.



This video was recorded from my bathroom because.... #momlife ;-)



In a time in which we need to band together, share our most creative ideas, and stay connected through technology as we keep our distance for the safety of ourselves and others, I am opening up my email to all of you. Please shoot me a note at Tara@TaraAllenHealth.com if you have a question, need to vent, want to share something, or simply want to see if we can make each other laugh today.



I have been very actively posting on my social media channels during our quarantine. If you'd like access to daily home workouts (in my stories), food prep and recipes, or 'suddenly homeschooling while working from home' life, let's connect on instagram and facebook! 



Stay well,
Tara



P.S. What's happened on social?



Note to Self
Toilet Paper Workout (yup, seriously)
Quarantine Lessons
Teaching you what I learned in Salsa Class: Step #1
Kids' Stool Workout

Unprecedented Times...

We are all going through an interesting time right now.

We have watched the world change - practically overnight.  
 

At this point, you’ve likely received an email from every email list you are on about how said company is responding to the coronavirus pandemic. You’ve likely already heard more about social distancing, hand washing, quarantine, and stocking your house than you care to think about.  
 


I am not here for that right now. I am here to say that my goal is to build healthy communities and help those all around me.  That is the goal of my health / nutrition / fitness coaching practice, that is the goal of this newsletter, and that is the goal of my social media accounts. 
 

We are all going through the journey together - even if each of our situations are different - and we need to be able to rely on one another to be there in good and in tough times.  And from the look of it, we may be in for some tricky times ahead. Schools are closing, events are getting cancelled, businesses are reducing hours, and people are being encouraged to stay and work from home as much as possible.  

 
I believe that these measures are the best possible way to protect our communities in these times, and I also believe that these actions may very well take a toll on us… and that can come in the form of stress. Stress about not being able to find toilet paper, stress about money, stress about how to entertain & educate kids who are temporarily out of school, stress about how to get work done from home, stress about getting ill, etc.
  
 

I am not a doctor, so I would not dare give you medical advice. However, it is a no secret that a healthy immune system, robust stress coping skills, and intentional recovery are critical factors in maintaining wellness.

 
It is as important as ever to keep our immune systems strong and I believe that this starts with nourishing and moving our bodies regularly.  To support you in this goal, I’m going to be sharing a lot on social media about how to make the most out of what’s in the fridge to cook healthy, well-rounded, and easy meals. I will also be sharing plenty of home workout ideas that can be done with minimal equipment so that you can stay active on a consistent basis. I often do bonus Q&As and post lots more in my stories, so be sure to hang out with me there too - not just on 'my feed'. If this sounds like something you'd like to check out, make sure you give the accounts at the bottom of this email a look.    
 

I am here for you! If you need help, advice, or just to chat… you can leave a comment below or email me at Tara@TaraAllenHealth.com


 
Stay well!

XO,
Tara



What happened on social media:

Workshop Wednesday video - maintaining a calorie deficit for fat loss WITHOUT actually counting calories.

My PCOS story

A cool way to get kids to eat their veggies

Working out with toys (again)

Fresh Air and Sunshine more important than ever

Home Glute Workout


P.S. One of the most important things for us to do right now is to understand that social distancing doesn't have to mean social isolation. We are social creatures! And thankfully, we have the use of technology to help bring us together in a safe way during the next few weeks or months. Come join my Facebook community of over 800 awesome people from around the country (and world!) as we continue to share healthy recipes, weekly challenges, workouts, tips....and as we introduce discussions on relevant topics such how to stock up our pantry and fridge during these times, and easy, cheap, and healthy meals to feed the family.


Healthy, Fit, & Strong with Tara Allen Health

Starvation Mode and Fat Loss ... what's the connection (if any?)

Starvation Mode and Fat Loss...

Have you heard of this? Maybe your friend or your sister told you, with good intention, that if you're not reaching your fat loss goals, you should probably be eating more.


The logic goes that if we don't eat enough, our body will hold onto what we already have for dear life. Is this what really happens?


Check out this video where I dive into this more and give you some answers.


XO,
Tara


P.S. Didn't answer your question? Feel free to leave a comment below and ask away.

My PCOS backstory...and how I healed myself naturally

I was once diagnosed with PCOS and prediabetes...

....I can no longer be diagnosed with either. How in the world?!?



In this video, I'm sharing a little of my backstory and the big ticket items that has allowed me to heal my body naturally - without medications or targeted supplements.



If you know anyone with PCOS, please forward this email to them. I would love to spread the word that there is a lot more in our power than the conventional medicine would have us believe.



And if you don't have PCOS? Please take this as the sign you need that what you do or don't do on a daily basis has a lot more influence over your health and body than you might have been lead to believe.



Questions? Going through infertility and wanna chat? I'm here! Just leave a comment below and I’ll get back to you!



XO,
Tara




P.S. New private + virtual client availability is coming soon - health, nutrition, and fitness coaching! Let me know if you'd like to chat about getting your name on one of the upcoming spots.

Rapid Weight Loss on Keto and Rapid

Rapid weight loss on a ketogenic diet (and rapid weight gain after?!?!)

You may have heard of a success story or two of a friend losing tons of weight when first beginning a ketogenic diet - something to the tune of 5, 10, or even 15 pounds in the first week or 2!

Have you also heard of anyone trying to come off of the keto diet? Likely they'd have complained to you about rapid weight gain at that point.

Check out my latest video (below) where I dive into the reasons for this rapid weight loss and weight gain...and share whether or not keto is key for fat loss.

Whether you choose to follow a specific nutrition plan or not, please know that anything that feels too restrictive...usually is! I'm here if you have any questions.

XO,
Tara

Black Bean Chili Stuffed Sweet Potatoes

Who doesn’t need a delicious, balanced, warming side dish or entree in the heart of winter?

The kids are off for winter break next week. While this brings a different level of (beautiful) chaos, it also means we can do a little more cooking and baking as after-school activities are cancelled and homework is pretty much non-existent. This chili-stuffed sweet potato recipe really hits the spot! It also happens to be gluten-free and dairy-free. Perfect for our family! Do you plan on trying this? Let me know what you think!

XO,

Tara

Black Bean Chili Stuffed Sweet Potatoes

(Serves 4)

Ingredients:

• 4 Sweet Potato (medium size)

• 1 tbsp Organic Vegetable Broth

• 1 Yellow Onion (chopped)

• 1 Yellow Bell Pepper (chopped)

• 2 Garlic (clove, minced)

• 1 1/2 tbsps Chili Powder

• 1 tsp Oregano

• 1/2 tsp Cumin

• 1 3/4 cups Black Beans (cooked, drained, rinsed)

• 3/4 cup Tomato Sauce

• 1/3 cup Water

• 1/4 cup Cilantro (chopped)

Directions:

1. Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper. Poke a few fork holes in the sweet potatoes and place on the baking sheet. Bake for 45 to 50 minutes until cooked through.

2. While the potatoes cook, in a medium-sized pot over medium heat, add the vegetable broth. Add the onion and bell pepper and sauté for 5 to 7 minutes, or until cooked through. Add the garlic and cook for 1 minute more. Then add the chili powder, oregano and cumin. Stir to combine. Reduce the heat to low, and add the black beans, tomato sauce and water and cook for 6 to 8 minutes.

3. Remove the sweet potatoes from the oven. Slice each one down the centre and stuff with the black bean chili. Top with cilantro. Serve and enjoy!

Sugar Cravings: 6 possible reasons and tips for each

Ever wonder where your SUGAR CRAVINGS come from?

Let me share the 6 most common reasons for them ... and, because that would be no fun to end it there... tips for dealing with each one.



Cool?



Check out my latest Workshop Wednesday video where I get into all the details on my instagram or facebook page. Couldn't upload the video this week...tech issues. But it's still hanging out on social if you prefer to watch and/or want more details.


1) Sugar rollercoaster. This is you if you have any blood sugar regulation issues such as PCOS, prediabetes, insulin resistance, or you just find yourself getting hangry often and not able to last too long between meals. 

Tips: Reduce sugar and refined carbs (like most bread, crackers, chips, pastries, etc.). Make sure your meals are balanced with plenty of protein, healthy fat, fiber, and vegetables. This will help elongate your blood sugar curve and prevent so many spikes and crashes. Also, don't forget to incorporate regular resistance / strength training into your days. Challenging your muscles turns them into sponges to soak up sugar out of the blood (preventing the spikes) and utilize them as fuel. You are making more room for the sugar and carbs, essentially. You can use weights, resistance bands, machines, or simply your own body weight to exercise. 

2) Lack of sleep. This interferes with hormones and hunger / cravings.

Tip: Prioritize both the amount AND the quality of your sleep. If you have young children at home that wake up in the middle of the night, make sure you are doing what you can...such as getting to bed earlier. More broken sleep is better than less.

3) Calories are too low. This could be your average being way too low and causing your body to scream for food by turning up your hunger and cravings...or, you're too low during the week and binging on the weekend. This is you if you think you 'hardly eat anything' but are not actually losing body fat. If you're not losing body fat, you are NOT in an energy deficit when days are averaged out. 

Tip: You do not need to count calories, but you do need to know that calories count. If fat loss is a goal, you need a low-moderate energy deficit. Not enough of a deficit? You won't make progress. Too much of a deficit? You body's survival skills (including increasing your appetite and cravings) will kick in and take over. 

4) Hormonal. Where are my menstruating women at? Have you ever craved sugar before that time of the month? I certainly have!

Tip: Allow yourself a smaller portion of a higher-quality treat, such as chocolate, if you'd like. Aim for no refined sugar or lower sugar options (such as very dark chocolate).

5) Habit. This is you if you want something sweet every night after dinner or every time you go to the movies, etc.

Tips: Swap the food for something else. Distract yourself. And delay your gratification by waiting at least 10 minutes between when your brain requests the treat and when you 'give in'. This will slowly start to train your brain that it won't always get what it wants, when it wants it. Sugar cravings begin to decrease over time as a result.

6) Mindset. You deserve a treat. You have been 'good'. You had a bad day. Does this language sound familiar? 

Tip: It's all about perspective. Listen up. I think you DESERVE to reach your goals. I think you HAVE been good and you DO have bad days sometimes. Which is precisely why I think you owe it to yourself to go for your longer-term goals. Kind parenting isn't about giving into all of our kids' whims, right? We're looking out for their greater good. Same goes for YOU. Being kind to yourself includes certain discipline. Not severe restriction. Not obsessive thoughts. But discipline. Flip the script here.



I'd love to hear from you if you have sugar cravings....will you leave a comment below and let me know which of these 6 categories you fall under? I'm happy to help!


XO,
Tara

Chickpea Chocolate Chip Cookie Dough

Chickpea Chocolate Chip Cookie Dough

Ready for a new dessert recipe?


🎉🙌This recipe sounds weird but it is so delicious – you would never guess that it is made from chickpeas!


🍪😋 This cookie dough is safe to eat raw because it doesn’t contain eggs.


🥣🥄 You can eat this straight from the bowl with a spoon, or make cookie dough balls from it, and store in the fridge.


👩‍🍳🥜One of the things that’s awesome about this recipe (besides the fact it’s healthier and delicious) is that you can experiment with it to make it your own. 


Try swapping out the nut butter, adding some oats or flaxseed (start with ⅛ cup (12 g) and add more until you get the desired consistency) and using honey or coconut sugar instead of maple syrup. It’s so good!

🍪Chocolate Chip-Chickpea Cookie Dough 

(makes 4 servings) 

Ingredients:


1 15-oz. (400 g) can of low sodium chickpeas, rinsed well and patted very dry
⅓ cup (80 g) natural almond or peanut butter (smooth, not crunchy)
¼ cup (60 ml) organic maple syrup
1 tsp vanilla extract
½ tsp salt
⅓ cup (60 g) vegan chocolate chips


Directions:


Place the first 5 ingredients in a food processor or high-speed blender and blend until well-mixed. Scrape into a bowl, and stir in the chocolate chips (option: melt the chips and stir in).

This will keep 3-4 days in the refrigerator, if it lasts that long!




Hope this finds its way into your life reeeeeally soon! ;-)




XO,
Tara

This fitness tip helped me heal my PCOS

This one way of working out has helped me heal...

It's simple. It's free. And it's SO effective if you have any issues with insulin resistance, blood sugar regulation, or inflammation.



Check out my latest Workshop Wednesday video as I share the tip and get into a little about the science of why this is so effective.



I'd love to hear from you...do you have any issues with inflammation or blood sugar regulation? Leave a comment below and let me know so I can be sure to create more content tailored to what you need. ;-)



XO,
Tara

Eating healthy on-the-go

Eating healthy on-the-go...

We've all made those proclamations. We're going to make better choices when we're out for the day. Maybe we'll bring food with us. Or we'll just choose the 'healthiest' option available.

But then we slowly get confused by the choices, our food prep game goes quiet, and we're right back where we started.

In my latest Workshop Wednesday video (below), I spoke about eating health on-the-go. There are 3 tips that you've heard before (but are still valuable)...and one that you've likely never considered. 

Short and sweet today. If you check out the video, drop a comment and let me know your thoughts!

XO,
Tara

Nothing changes if nothing changes

Nothing changes if nothing changes.

You know that already, right?



In fact, there is probably a lot that you already know you could be doing to move closer to your goals. 



And you might even be frustrated by the very fact that you know things and still seem to have trouble implementing them on a consistent basis.



First of all, I want to let you know this is VERY common. Just knowing things does not build up the skills required to carry out these interventions. In fact, it's an entirely different part of the brain used for learning vs. implementing and staying consistent.



And here's the cycle I see repeat over and over with many people: Big goal, big motivation (at first), trying to change too many things at once with no reasonable long-term plan, sees no results or has too much difficulty staying consistent, gives up and feels down. Rinse and repeat - every Monday, every new season, every New Year...?



Does this resonate with you? It will for many people!




Check out my latest Workshop Wednesday video in which I discuss how the mismatch between your goals and your actions are blocking you from your results. The more you understand about the behind-the-scenes stuff happening in our brain and with our mindset, the more you will be able to take the wheel and make the lifestyle upgrades you have been trying to make.




XO,
Tara




P.S. January 1-on-1 coaching spots are filled, but I will have a few spots opening in February. If you are interested and ready to commit to a complete health, nutrition, and fitness transformation, leave a comment or email me: Tara@TaraAllenHealth.com and I will send you my calendar so you can schedule yourself for a free call to chat. Never any sales pressure (I don't play like that), but we need to both be sure that it's the right fit before moving forward. ;-)



P.P.S. We all have goals! I've been working on tilted inversions, wrist mobility, handstands, etc. And guess what? I kinda suck! Sucking at something is awesome....so much room to improve. I'd love to hear what you suck at and see if it's something I can help with. 

When you screw up on your resolutions (and why it's not exactly when you think)

Hey guys,

The first week of 2020 is coming to a close already!

And for some of you, you've already given up on some of those life-changing resolutions you were so romantic about last week, am I right? Usually that happens when we've set too many goals at the same time or set one goal that was just a bit too unrealistic. 



But maybe you're not a resolution setter. Maybe you're like me - trying to use everyday to progress and challenge yourself to get better. Or maybe you are still going really strong on those goals!



Either way, you will find yourself saying at some point, "I screwed up." And here's what's important to know: You did NOT screw up at that point. But you're about to. Let me explain...



Check out my latest Workshop Wednesday video where I share why you did not screw up when you think...and how it's actually foreshadowing that you're likely on the path to actually screwing up. Of course I'm going to tell you how to turn around and NOT screw up, after all. 



I explain a bit about some of the content you can expect more of from me in 2020 in the beginning of the video. Make sure you're following me over on Facebook and Instagram to get all content. I post a lot inside my stories as well, so check those out if you need more healthy information + inspiration (with an occasional dose of cute kiddos). ;-)



I'm always happy to hear from YOU as well... anything in particular that you'd like me to cover this year? Hit 'reply' to this email and let me know. I've got a running list and plan to hit it all, if possible!




Happy New Year!!




XO,
Tara