The No Nonsense Wellness Podcast | Healthy Mind, Healthy Body

What you don't know CAN hurt you!   "If only I knew then what I know now" . . .  I find myself saying that so often about my body and my health! Thanks to my friend, my physical therapist, and our guest on this episode I'm finding out that so many of my back problems  could be stemming from poor pregnancy and c-section recovery.  If you've given birth, intend to, or know someone  who will be, listen up because the way you take care of your body AFTER pregnancy can have LONG LASTING effects and imbalances that may be causing you a lot of trouble now.  But don't despair, imbalances can be fixed and damage can be repaired with patient, consistent work.   Our guest today is Sarah Nichols, who was a licensed Physical Therapy Assistant for 13 years and has now made it her mission to educate and assist women in getting thier bodies back.  She loves to teach about improving your foundational strength, and getting to the root cause of physical problems and pain instead of just managing symptoms.  She has a genuine desire to help woman during pregnancy and post becasue, as she says, we're not taught how to protect our bodies and get our pelvis strong again which causes future problems in the lower back, hips and knees.  Her favorite body part to work with is the spine because that is usually where our issues start, that's certainly the case for me!    And just a quick update - I've been working really hard on re-building my own foundational strength, and improving imbalances with Sarah.  Our consistent work has paid off and while I have back issues that will never go away, my functioning and mobility has greatly improved and I've started getting back into walking and lifting weights.  The knowledge I now have and the foundational strength I've gained will keep me on the right track and feeling good!  If you're struggling like I was, my best advice is find the RIGHT helpers, be consistent in your exercises and treatments, and give it enough time!   I hope this episode give you hope if you're struggling.  Your body is amazing and incredible abilites to heal itself if you give it the right help!    XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Head to iTunes and subscribe and leave a written review or post a screenshot of this episode in your stories and tag me @tarafaulmann  Important Links:   Want more from Special Guest & Sarah Nichols?! Contact her HERE: SarahNicholsPTA15@gmail.com     Related Episodes:  Episode 38 - 6 Areas to Address for Deep, Transformational Health Episode 46 - Health Hierarchy - Building a Strong Foundation Episode 22 - 3 Weight Training Myths You Need to Ditch Now  

Reconnect to health through your garden   Are you a gardener?  Gardening has long been held as a successful stress reducer, but did you know that the microbes in the dirt are also good for your gut? AND, food grown in your own garden is more nutritious than food purchased at the store!     In this episode, I got to sit down and have a conversation with my friend, Alicia DeVore, owner of Create My Garden.net You'll get to hear a bit of her journey and how she's used gardening to heal from years of health struggles in both she and her kids.  Alicia has used gardening as a way to improve her physical health, her mental health, and to connect with her kids, connect with herself, and connect with her food.     Alicia went from being a terrible gardener and killing everything, to now being able to create courses and coaching to help you be a successful gardener, no matter where you live.  I definitely encourage you to go to her website, and check out all of her programs. She's just an absolutely wonderful person and with so much great knowledge to share with you.    Alicia shares some great tips for creating a garden for yourself and check out her website for TONS of great information.  Make sure you look a the course: Learn to Grow Herbal Tea and Enjoy All Year and use code TARA for a discount!   I hope you're as inspired as I am to ge your hands dirty, get out in the garden, and just start growing stuff!    XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Head to iTunes and subscribe and leave a written review or post a screenshot of this episode in your stories and tag me @tarafaulmann    Important Links:   Want more from Special Guest & Alicia DeVore?! Find her HERE: CreateMyGarden.Net Grow Your Own Herbal Tea Course - Use code TARA at checkout for a discount! Instagram @createmygarden     Related Episodes:  Episode 78 - Simple Stress Management Episode 57 - Self Care for Real Life Episode 38 - 6 Areas to Address for Deep, Transformational Health Episode 26 - 5 Signs you need a Mind/Body Reboot Episode 19 - How to be Happier  

When You're More Than Just Tired   Stress, fatigue, overwhelm; we can't talk about true lasting health and wellness without addressing these drains on our energy and happiness.     In this episode I'm so pleased to introduce you to my friend and fellow coach Jennifer Farley of the Mind Body Circle.       As a certified coach, Jennifer helps her clients improve both their lifestyle and thought habits, because, like me, she believes you MUST address the mind and body together!  Prior to coaching, she worked for over a decade as a recipe developer, food photographer and cookbook author, freelancing for outlets including The Washington Post, Better Homes & Gardens and Parade Magazine.  After many years of working with life and wellness coaches on her own chronic health struggles she decided it was time that she pivoted to helping women the ways she had been helped.     Together we're going to walk you through what's REALLY behind your fatigue (hint: it's more than the obvious stuff) and what you can start doing about it!   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Head to iTunes and subscribe and leave a written review or post a screenshot of this episode in your stories and tag me @tarafaulmann      Important Links:   Want more from Special Guest & Coach Jennifer Farley?! Find her HERE: The Mind Body Circle - Individual & Group Coaching, and Membership Instagram @The Mind Body Circle   Related Episodes:  Episode 78 - Simple Stress Management Episode 57 - Self Care for Real Life Episode 50 - 5 Steps to Feeling Your Feelings Episode 44 - The Truth about Sugar and Your Body Episode 32 - Overcome the Overwhelm  

Chronic Stress is Making You Fat   As a society, we're more stressed than we've ever been.  We're also more out of shape, overweight, obese, and unhealthy than we've ever been.  Stress isn't the ONLY reason we're struggling but it's a HUGE contributing factor that we don't give enough time, thought, or work to.     Stress is not just when you feel overwhelmed or pulled in too many directions, stress is a physiological response in your body to TONS of things.  Acute stress, like running from a tiger in the jungle, has kept us alive, but chronic stress is slowly killing us.  We were not designed to be in a stress response long term, yet that's how most of us live our lives and it's taking a toll.  Chronic stress can result in: high blood pressure and heart disease insomnia chronic illness and auto immune disorders stroke overweight, obesity, difficulty losing weight poor digestion, and impaired gut microbiome  weak immune function and prone to catching illnesses muscle tension and pain skin irritations and rashes poor recovery from physical activity If you're struggling to get healthy and lose weight it could be that chronic stress that's holding you back! Listen in to find out how, and what to do about it.   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Head to iTunes and subscribe and leave a written review or post a screenshot of this episode in your stories and tag me @tarafaulmann    Important Links:   Healthy Mind, Healthy Body Program  If you struggle with yo-yo dieting, emotional eating or creating lasting weight loss and health then check out the Healthy Mind, Healthy Body Program so you can ditch the diets and finally make peace with food!   Episode 78 - Simple Stress Management | A New Study on Meditation & Breathwork Episode 57 - Self Care for Real Life Episode 32 - Overcome the Overwhelm  

Getting Back to Basics   Special Guest Interview!  Meet my friend Melissa De La Cruz, Nutritional Therapy Practitioner and CEO of Made to Be Thriving.  As a nutritional therapy practitioner, Melissa gets to help people thrive not just survive. She focuses on a holistic and bio-individual approach to nutrition, lifestyle, and supports foundational health aspects like nutrient dense food, optimal digestion, blood sugar regulation, hydration, etc.    Melissa shares her journey from years of illness to finding the right doctors and treatments to finally get her on the path to health.   And now she's made a career of helping other women find health through improving digestion and reducing toxin exposure.     Enjoy our chat!   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Head to iTunes and subscribe and leave a written review or post a screenshot of this episode in your stories and tag me @tarafaulmann    Important Links:   Melissa De La Cruz at Made to Be Thriving   www.madetobethriving.com  Instagram  Facebook     Episode 27 - What the Heck is Healthy Eating Anyway? Episode 10 - Trust Your Gut Part 1 Episode 11 - Trust Your Gut Part 2  

Do you have to cut carbs to lose weight?   To carb or not to carb, that is the question!   If you look around social media, half the people are telling you to quit carbs altogether and half the people are telling you the carbs are good and you need them. But who's right? This episode is our third installment in our focus on the food three part series.  We already talked about protein and fat, if you haven't caught the first two episodes, go back and listen to them after this.    So why are carb so demonized? What does it actually mean to reduce or eliminate carbs? What exactly IS a carb? How much and what type of carbs are the best for me?  I'll answer all your questions because . . .   It's definitely NOT as easy as saying "carbs are bad, dump them" - an apple is a carb, broccoli is a carb, lettuce is a carb, are those bad?  In my opinion the conversation about WHAT TYPES of carbs, and the quality of carbs is the conversation we SHOULD be having, so let's do it!   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Head to iTunes and subscribe and leave a written review or post a screenshot of this episode in your stories and tag me @tarafaulmann      Important Links: Episode 10 - Trust Your Gut Part 1 Episode 11 - Trust Your Gut Part 2 Episode 27 - What the Heck is Healthy Eating Anyway Episode 79 - Optimizing Protein for Health Episode 80 - Good Fats, Bad Fats, & Keto  

But won't fat make me fat?   No. 

Time to Focus on Food   In this podcast, we talk a lot about the mental game of overcoming stress eating, emotional eating, food obsession, and over eating.  We talk a lot about the mindset piece, and it's SO important, but that's only half the equation. The Healthy Mind side of the equation. We need to also spend some time talking about the Healthy Body side of the equation. So  for the next few weeks we're going to focus on food because truly, they both work together.  Fixing the food, fixing how your body works, will make it so much easier to deal with how your mind works. They both very much work together, and we need to understand both.    It's January and many of you probably started some sort of healthy eating plan, to eat cleaner, to eat healthier, to work on the food. And that's amazing! I want to help you along with that, I want to give you some real science backed ideas about food so the next three episodes we're focusing on the 3 macronutrients, proteins, fats, and carbs.    We're starting with protein in this episode because in my opinion it's the most important macronutrient for you to optimize in your diet.  For those of you in perimenopause or menopause especially, getting enough protein is SO important for hormone production, and muscle mass protection.  Most women don't get enough protein and a whole host of issues could be improved if you did - so listen up for the details!   And it's not too late to join HMHB for 2023, it's still open through January.  So if you think you're ready for more, then the HMHB Program and Membership is ready for you! (check your email for 10% off!)   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Head to iTunes and subscribe and leave a written review or post a screenshot of this episode in your stories and tag me @tarafaulmann    Important Links: Episode 12 - Collagen Supplements | Hype or Help Episode 16 - Should I Track Macro's to Lose Weight? Episode 51 - Where's the Beef? Are Plant Based Burgers Healthy?  

Got Stress?   Ya, I know you do, we all do. CHRONIC stress.  Did you know that that chronic stress is drastically interfering with your ability to lose weight and get healthy? Chronic stress contributes to heart disease, insomnia, poor immune function, inability to lose weight, skin issues, anxiety, low energy, poor recovery, etc. etc. It's obvious that managing your chronic stress is a BIG DEAL!   You've probably heard that one of the most effective ways to deal with stress is meditation, but have you tried to meditate? I find it SUPER difficult, and I've tried several times to start a habit of meditation with no success.  I just don't stick to it.  If that sounds like you too, I've got geed news! A new study out of Harvard has found that certain breathing exercises are actually MORE effective than mediation at improvements overall in heart rate variability, improved sleep, reduced stress, and improved mood.   In this episode I'm going to break down the study, what they looked at, what they found and how YOU can incorporate these super easy breathing exercises right now to start managing your stress.   In writing and recording this episode I'm thinking it might be awesome to have a stress management challenge! If learning about stress and learning some effective tips and strategies to manage stress more effectively sounds cool to you let me know! Send me a DM or email if you're interested and if there's interest I'll put it together!   And it's not too late to join HMHB for 2023, so if you think you're ready for more, then the HMHB Program and Membership is ready for you!   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Head to iTunes and subscribe and leave a written review or post a screenshot of this episode in your stories and tag me @tarafaulmann    Important Links: Episode 32 - Overcome the Overwhelm Episode 57 - Self Care for Real Life​  

Intentional Living Made Simple   It's hard to believe it's January 2023! I know that this is the time of year where we're all really focused on getting our crap together.  We all want to get a little bit more organized so that we feel like we're heading into the year with a plan. I thought this was the perfect time to share with you guys my interview with Julie Redmond of Mom Made Plans. Julie is all about intentional living made simple. She's on a mission to make life feel easier and meaningfully productive through the ultimate life hack of self awareness and intentional living.    Julie is a mom of twins so had to learn really fast how to get organized so she could get more done.  She also had to learn how to give herself a whole lot of grace for what she DIDN'T get done!     In this episode, Julie shares some of her best tips and tricks about being more intentional in your day, especially with your meal planning.  All to often we overcomplicate things to the point we get overwhelmed and then don't do anything.  Meal planning and being intentional with food can be way easier than we make it! These tips will be great for new meal planners and those who have been doing it awhile.    If you want to hear more from Julie, check out the Mom Made Plans Podcast, and check out her Etsy store for all her amazing organizational printables at Paper Made Plans.   XOXO Tara   Guest Links: Connect with Julie Redmond of Mom Made Plans! Podcast >  Mom Made Plans Podcast  Instagram >  @mommadeplans  Email >  julie@papermadeplans.com  Productivity Printables > www.etsy.com/shop/papermadeplans    If you struggle with yo-yo dieting, emotional eating or creating lasting weight loss and health, then check out the Healthy Mind, Healthy Body Program and Membership so you can ditch the diets and finally make peace with food.  

  Imagine this: 2023 is the LAST time you have to lose the weight, the LAST time you feel crappy and tired all day, the LAST time you emotionally eat, the LAST time you give in to all your cravings, the LAST time you look in the mirror and hate what you see.   In general, I'm not a fan of New Years Resolutions, in large part because about 91% of people have given up on them before January is even over.  I AM however in favor of self-reflection, goal setting, and thinking BIG at the turn of the year.  I want this year to be YOUR year! The year you move forward, the year you make progress, the year you OVERCOME! So much can happen in a year!   In this episode I'm going to give you 3 steps to create better goals and better resolutions so that you'll actually achieve them.  Because really, what's the point of self-reflection and setting goals and making resolutions if you don't actually DO anything, if nothing actually changes?     I'm going to challenge you here; do you listen to all these episodes, follow the people on social, consume, consume, consume, information but don't actually DO anything? If you struggle to be an action taker, maybe it's time to take this relationship to the next level? 

It's time to bring in the big guns!   And by big guns I mean ME 

There's just a lot of bad advice out there!   Tis the season for looking around at all the diet and supplement commercials and deciding what's going to be the best one for you to FINALLY lose weight and get healthy in the new year.   The diet and supplement industry spends billions of dollars to convince you that the newest fad thing is the best.  Your best friend is SURE her way is the best, and that gal you follow on insta says her way is the best! How do you know what's real? How do you know what's hype?   In this episode I'm going to break down 5 of the MANY terrible health ideas and BS advice that you've probably tried before, I sure have.  In my 20's, before I was a nutrition and health coach, I definitely have fallen for my fair share of bad advice. I took the fat burning supplements, I tried the magic pills and potions, I never missed a Monday, I have ascribed to all the things. When you're young, I think you can get away with some of that and the terrible ideas don't have such bad effects on you. But when you hit your 30s, 40s or 50s, and beyond the BS advice really starts to have bigger detrimental effects on your body and your progress. I really want to make sure that you can decipher what's good and true from what's BS and terrible. So today, I'm going to share five of the many terrible ideas and weight loss traps so that you can avoid them.   And since I know you're thinking about getting healthy, breaking free from stress and emotional eating and losing some weight in the new year I want to invite you to join us in the Healthy Mind, Healthy Body Program.  If you're tired of the BS, the restrictive diets, the crazy programs, and just want to finally figure out your body so you can be healthy for good, then the HMHB Program and Membership might be exactly what you're looking for. See you there!   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Head to iTunes and subscribe and leave a written review or post a screenshot of this episode in your stories and tag me @tarafaulmann    30% OFF Healthy Mind Healthy Body! For a limited time, get 30% OFF the HMHB Program! Only my email subscriber fans get the discount code so if you aren't already on the email list, get on it now! If you're not an email/newsletter subscriber, scroll to the bottom of this post (If you're on the website) to sign up for the weekly newsletter!   See you in HMHB!   Important Links: If you struggle with yo-yo dieting, emotional eating or creating lasting weight loss and health, then check out the Healthy Mind, Healthy Body Program and Membership so you can ditch the diets and finally make peace with food.  

It's the happiest time of year!   Unless it's not.     I had a fantastic conversation with Life Transformation Strategist Cristina Jolly about how to handle this time of year when you don't exactly FEEL happy.  Christina is the host of the Believe for Bigger Podcast, and a life coach who helps women who struggle with identity, lack of confidence and helps them embrace their worth, step into boldness and operate in their gifts with confidence.    We spoke about the larger topics of finding and cultivating gratitude, and being open to change and things looking different than they have in the past.  We also talked about some more tactical tips like how to successfully ask for the help you need, and how to have productive conversations with family.    After we recorded this episode I've been having some additional thoughts about the holidays that I'm feeling called to share.  I think sometimes we can feel down during the holidays because we lost sight of WHY we have the holidays.  Christmas isn't JUST about presents, and cookies, and Santa. It's not JUST about expectations, and family stress, and drama, and the like.  It's about Jesus.  Christmas is about God coming to earth in the form of Jesus to set in motion the most important fulfillment of God's prophecy.  It's about the birth of the Savior of the world, the Savior sent just for YOU and just for ME.     It's true, the holidays can feel stressful, but in my experience, I ONLY feel stress if I've veered from the truth of the Christmas.  If we keep Jesus front and center my stress is removed, my kids are full of gratitude, my husband is calm, and no matter what goes awry it really doesn't phase us because what is TRULY important is eternal and unchanging.  We talk a lot about cultivating gratitude in this episode, but truly my gratitude is for Christ, for His birth and later His sacrifice, and for His hand on my life.     Friend, this Christmas I'm praying for peace in your heart and mind and I'm praying that if you don't yet know the peace of Jesus, that this Christmas season it is revealed to you.     XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Head to iTunes and subscribe and leave a written review or post a screenshot of this episode in your stories and tag me @tarafaulmann    Healthy Holidays Masterclass! Did you know that the average American gains 8 pounds over the holidays?  If you're worried about weight gain over the holidays, stress eating, or overeating, this masterclass is for you! You're going to learn my best strategies for overcoming emotional and stress eating, how to deal with the overwhelm of the holidays without food.  We'll talk about how your body work. How does stress during the holidays affect your body? How does food choice affect your cravings during the holidays, we are touching on it all.  You're going to leave that masterclass with tons of skills and tools that you can use simple strategies and actionable steps that you can put into place right away,  and create your plan for Handling the Holidays and staying on track!   Learn More & Register!   Important Links: If you struggle with yo-yo dieting, emotional eating or creating lasting weight loss and health, then check out the Healthy Mind, Healthy Body Program and Membership so you can ditch the diets and finally make peace with food.   Connect with Special Guest Christina Jolly! Website: https://christinajolly.com/ Podcast:  https://podcasts.apple.com/us/podcast/believe-for-bigger/id1526276186?uo=4 Instagram: @christinahjolly  

It tastes so good I just want more!   And then you have more and more and more.  Why does it seem like, when food tastes so good, I have such a hard time stopping and other people don't?  Do they have some sort of super power that I don't have?   If you've asked those questions, you're far from alone. Control around food is a skill that you can learn, but it takes the right tools, and a lot of practice.  That's why I'm here!    In this episode you'll learn my top 3 tips (plus 1 bonus tip) to help you STOP eating, even when food is really good, even when you haven't been able to in the past.  Super simple shifts to make, but super powerful and will put YOU back in control of your thoughts and actions.     But like everything else I teach you, it only works if you practice it! If you have been listening to the podcast for a awhile, you think the advice is good, but you have trouble implementing it, then maybe you need more? More support, more coaching, more accountability, a more personalized plan to follow.  If you think you're ready for more, then the HMHB Program and Membership is ready for you!   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Head to iTunes and subscribe and leave a written review or post a screenshot of this episode in your stories and tag me @tarafaulmann    Healthy Holidays Masterclass! Did you know that the average American gains 8 pounds over the holidays?  If you're worried about weight gain over the holidays, stress eating, or overeating, this masterclass is for you! You're going to learn my best strategies for overcoming emotional and stress eating, how to deal with the overwhelm of the holidays without food.  We'll talk about how your body work. How does stress during the holidays affect your body? How does food choice affect your cravings during the holidays, we are touching on it all.  You're going to leave that masterclass with tons of skills and tools that you can use simple strategies and actionable steps that you can put into place right away,  and create your plan for Handling the Holidays and staying on track!   Learn More & Register!   Important Links: If you struggle with yo-yo dieting, emotional eating or creating lasting weight loss and health, then check out the Healthy Mind, Healthy Body Program and Membership so you can ditch the diets and finally make peace with food.  

Dry, winter skin be gone!   I've got a special treat for you in this episode! I got to sit down and interview my friend Rene Bartosh with Pure & Coco skincare. Renee has an awesome story of dealing with eczema her whole life, and then figuring out how to solve her own problem by creating her own skincare products. Those products turned into a skincare line which now she sells online, in her own store in Montesano WA, and in several local stores.     We also talk about the importance of the ingredients of the products that you're using on your skin, things that you want to make sure your products have and things that you want to make sure that your products leave out. Not all products are created the same and some things that you think should be helping you or should be safe for you probably aren't. So we got to have a really good conversation about what's safe and what's not the things you should look for and the things that you should avoid.    Rene shares her best tips for protecting your skin and having healthy skin through the wintertime especially when most of our skin gets really dried out. I don't know about you, but for me, my skin gets super dry in the wintertime. I get dry, scaly, alligator looking skin.    I've been using Pure and Coco product sugar scrub and moisturizer and I've got to say my skin is loving it! I have never had such moisturized, glowing amazing skin in the wintertime. Total game changer.  I highly encourage you to check out pureandcoco.com. And then enjoy this interview and learn a lot about protecting your skin in the wintertime and keeping your skin and your body healthy all year long.   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Head to iTunes and subscribe and leave a written review or post a screenshot of this episode in your stories and tag me @tarafaulmann    Healthy Holidays Masterclass! Did you know that the average American gains 8 pounds over the holidays?  If you're worried about weight gain over the holidays, stress eating, or overeating, this masterclass is for you! You're going to learn my best strategies for overcoming emotional and stress eating, how to deal with the overwhelm of the holidays without food.  We'll talk about how your body work. How does stress during the holidays affect your body? How does food choice affect your cravings during the holidays, we are touching on it all.  You're going to leave that masterclass with tons of skills and tools that you can use simple strategies and actionable steps that you can put into place right away,  and create your plan for Handling the Holidays and staying on track!   Learn More & Register!   Important Links: If you struggle with yo-yo dieting, emotional eating or creating lasting weight loss and health, then check out the Healthy Mind, Healthy Body Program and Membership so you can ditch the diets and finally make peace with food.   Pure & Coco Moisturizing Exfoliators + Face & Body Cremes because they were designed to work together to give women fast and long-term results for dry, eczema & maturing skin types.  Check out Pure & Coco!  

Don't make this bigger than it is . . .   In ANY journey there's ups and downs, leaps forward and setbacks.  Why would we think a journey to overcome emotional/binge eating overeating would be any different?  Messing up is totally normal and you should EXPECT it to happen! The real problem is that when we "mess up" we go down the shame and guilt spiral, we decide it's never going to change, we'll always struggle, nothing will ever work, I'm a horrible person, etc. etc.  We get stuck in the "failure" and can't move forward from it.     The trick to overcoming setbacks is to learn the lesson and move on as fast as possible! Your binge or overeat was just one tiny blip on the entire timeline of your life and the entire personhood of you and the entire journey that you're on. It's just one thing one time. We need to stop making it so big, stop making it mean so much. Stop allowing it to define who you are, or what you're capable of it does none of those things, all of those things are lies. Stop believing in those lies and stop repeating those lies in your own brain.    What if you could see your binge or overeat experience as an opportunity to learn about yourself? What if you saw it as an opportunity to give yourself some more grace and some more compassion and really understand what it is that you truly need right now? What if you saw this an an opportunity to train your brain to stop being so habitual all the time and make more conscious choices? If you can start to see an event like a binge or overeat as practice to get better, I promise you, you're gonna move forward so much faster. Friend, you can do this. I'll help.   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Head to iTunes and subscribe and leave a written review or post a screenshot of this episode in your stories and tag me @tarafaulmann    Healthy Holidays Masterclass!   Did you know that the average American gains 8 pounds over the holidays?  If you're worried about weight gain over the holidays, stress eating, or overeating, this masterclass is for you! You're going to learn my best strategies for overcoming emotional and stress eating, how to deal with the overwhelm of the holidays without food.  We'll talk about how your body work. How does stress during the holidays affect your body? How does food choice affect your cravings during the holidays, we are touching on it all.  You're going to leave that masterclass with tons of skills and tools that you can use simple strategies and actionable steps that you can put into place right away,  and create your plan for Handling the Holidays and staying on track!   Learn More & Register!   Important Links: If you struggle with yo-yo dieting, emotional eating or creating lasting weight loss and health, then check out the Healthy Mind, Healthy Body Program and Membership so you can ditch the diets and finally make peace with food.  

You CAN Handle the Holidays!   Did you know the average American gains 8 lbs over the holidays?  The "holidays" are only 2 months!  And the vast majority don't lose it.  This does NOT have to be you!   The holiday season seems to take all our normal stressors and amplify them.  All the difficult emotions and situations that we emotionally eat because of now, seem bigger during this holiday season.  Finances, relationships, loss, our weight, our health, and add to that all the expectations we put on ourselves and that others put on us!  Then put an ever-ready supply of "not so healthy" food choices at our fingertips and it's no wonder we turn to eating.  The insidious thing about emotional eating, stress eating and overeating is that we usually don't even realize we're doing it  until we're ALREADY doing it!   In the link below you'll see that I've made a Healthy Holidays Masterclass for you this year.  Your guide to handling the holidays successfully WITHOUT the extra eating and extra stress.  I took some of the tips from that guide and shared them in this episode. Some are very practical - like tips for how to not overeat at events, and some are more mindset based - like how to handle Uncle Joe and his rude comments.     The biggest takeaway from this episode is that YOU have the power to decide how you want to feel. ALWAYS.  You have to decide ahead of time how you want the holiday season to go, how you want to feel each day, at each event, after each event, with each person, about each situation.  My goal for you is that you've learned to handle yourself during the holidays SO WELL that come January 1st the thought of going on some crazy New Years Resolution diet will be laughable to you!   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Head to iTunes and subscribe and leave a written review or post a screenshot of this episode in your stories and tag me @tarafaulmann    Healthy Holidays Masterclass! Did you know that the average American gains 8 pounds over the holidays?  If you're worried about weight gain over the holidays, stress eating, or overeating, this masterclass is for you! You're going to learn my best strategies for overcoming emotional and stress eating, how to deal with the overwhelm of the holidays without food.  We'll talk about how your body work. How does stress during the holidays affect your body? How does food choice affect your cravings during the holidays, we are touching on it all.  You're going to leave that masterclass with tons of skills and tools that you can use simple strategies and actionable steps that you can put into place right away,  and create your plan for Handling the Holidays and staying on track!   Learn More & Register!   Important Links: If you struggle with yo-yo dieting, emotional eating or creating lasting weight loss and health, then check out the Healthy Mind, Healthy Body Program and Membership so you can ditch the diets and finally make peace with food.  

It's NOT about your weight   We talk a lot in this podcast about HEALTH being your goal instead of just weight loss being your goal.  I am firmly in the camp that if you focus on increasing your health, weight loss will be a great side effect of that if your body needs to lose weight. ONLY focusing on losing weight all the time does not necessarily make you healthy.   I could point to a lot of people who look very thin on the outside but inside are not very healthy. I could also point to a lot of women who would, by a BMI chart, be considered overweight but are SUPER healthy athletes.  So what does it really mean to be healthy?   In my opinion whether or not you are healthy has 2 components: your experience of your body as healthy, and the hard numbers.  How you experience your body, how you feel on a daily basis, how your body is able to perform in the ways that you want it to; that's all your subjective experience of your own health. And that is different for all of us.  Then there's the numbers: things like your blood pressure, fasted insulin, and inflammation markers. Those are numbers that are more universal for what's considered healthy or not.  They are super useful markers for us to measure our health against, and they are way more useful at giving us a picture of what's going on inside our bodies that just looking at our weight.     The cool thing about these 7 markers of health is that if you focus on trying to improve one, you'll improve all of them AND your weight as well! What I REALLY want is to set you free from being obsessed and fixated on weight.  We've been so conditioned all our lives that we need to be a certain weight but your weight is just one of TONS of health markers and it's not super useful at telling us what's really going on inside.  You'll be so much more empowered, encouraged, and motivated if you focus on these seven factors instead of just your weight.       XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Head to iTunes and subscribe and leave a written review or post a screenshot of this episode in your stories and tag me @tarafaulmann    Healthy Holidays Masterclass!   Did you know that the average American gains 8 pounds over the holidays?  If you're worried about weight gain over the holidays, stress eating, or overeating, this masterclass is for you! You're going to learn my best strategies for overcoming emotional and stress eating, how to deal with the overwhelm of the holidays without food.  We'll talk about how your body work. How does stress during the holidays affect your body? How does food choice affect your cravings during the holidays, we are touching on it all.  You're going to leave that masterclass with tons of skills and tools that you can use simple strategies and actionable steps that you can put into place right away,  and create your plan for Handling the Holidays and staying on track!   Learn More & Register!   Important Links: If you struggle with yo-yo dieting, emotional eating or creating lasting weight loss and health, then check out the Healthy Mind, Healthy Body Program and Membership so you can ditch the diets and finally make peace with food.  

Stop letting your situation define you   We've all got problems, big and small.  But all too often we let those problems define us.  We decide what we are or are not capable of, based on those problems.  Our identity gets wrapped up in it and we get stuck there.     Your problem could be a situation, an illness, a trauma, a relationship, a difficulty of any kind.  For many years after being diagnosed with an autoimmune disorder I let that disorder define me.  I saw myself as broken.  I BECAME my problem.  I allowed that disorder to define who I was, and define what I was capable of in my life.  I decided that because of this problem my options were limited and my path was narrowed.  Have you ever done this before? Are you doing it right now?   Sometimes our problems can see overwhelming. It feels like the problem will ALWAYS be present like a heavy weight on our shoulders, always there, always affecting us, like we'll always be stuck in the problem.    But the truth is, staying stuck is a choice.  Overcoming is another choice.  In this episode I'm going to share the 3 steps I took to get unstuck and overcome the grip that my problem had over me.  Friend, you ARE powerful, you ALWAYS have a choice, and I'm going to give you the tools make the change you want.    XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Head to iTunes and subscribe and leave a written review or post a screenshot of this episode in your stories and tag me @tarafaulmann    Important Links: If you struggle with yo-yo dieting, emotional eating or creating lasting weight loss and health, then check out the Healthy Mind, Healthy Body Program and Membership so you can ditch the diets and finally make peace with food.  

Your habits will make or break your success   You've probably heard me say that before right? In this episode I want to spend some time sharing with you the 6 habits I've created in my life (and still always work on improving) that have made the biggest difference for me in my health journey.   First, a little backstory: my health and wellness journey REALLY started after I was diagnosed with an autoimmune disease. Physically I felt totally broken and had to begin a very long process of healing my body.  Emotionally that struggle also took a heavy toll on me.  It was through that struggle though that I realized what a totally messed up relationship I had with food and my body.  Diets, restricting, bingeing, cravings, crazy workout regimens, low self-esteem and body hate, emotions all over the place - sound familiar at all?  I was that person who on the outside looked fine, but on the inside I was mentally and physically a wreck most of the time.     In reflecting on what brought me from THERE to HERE I realized it was really these six habits that made ALL the difference.  I like to think of my job here as helping you fast forward that process for yourself.  Helping you get from where you are to where you want to be, faster!  And certainly faster than I did!     The real rub here is that some of these habits are fairly easy to implement, some of them are much harder,  and ALL of them require a constant commitment (or else they wouldn't be a habit!)  The beauty of these habits is that I can teach you how to make them real and consistent in YOUR life and when you do it'll change EVERYTHING.     XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Head to iTunes and subscribe and leave a review or post a screenshot of this episode in your stories and tag me @tarafaulmann    Important Links: If you struggle with yo-yo dieting, emotional eating or creating lasting weight loss and health, then check out the Healthy Mind, Healthy Body Program and Membership so you can ditch the diets and finally make peace with food.  

Don't you dare take away my coffee . . .   I know that's what you're thinking!  So let me be totally clear from the start - it is NOT my intention in this episode to take away your coffee.  Some people do perfectly fine drinking coffee, BUT some people DO NOT.  My intention here is share with you some ways in which coffee and caffeine COULD be interfering with your health, how to tell, and what to do about it.     This episode came about because I saw a random post on Instagram saying that coffee on an empty stomach is bad for your health and bad for your thyroid.  I had never heard that before so I HAD to learn more.  And of course share it with YOU.  Down the rabbit hole I went . . .    Turns out, the lady was right - coffee on an empty stomach CAN be really detrimental to your health and your weight loss attempts.  And not only that, but it can also interfere with your thyroid medication, your blood sugar, your acid reflux, your anxiety and stress, and not surprisingly your sleep.  Coffee and caffeine are not a good choice for everyone, and even if they have been fine for you in the past, they may not be now.     I'm going to break down the science for you about all things coffee and health but here's the bottom line:  only YOU know if it's right for YOU.  I'm going to challenge you to get honest with yourself and whether or not coffee could be causing or contributing to some of the health conditions you're dealing with.  There's a pretty good chance that a lot of you are in denial about how coffee is affecting you because you'd rather give up a limb than have to quit coffee.  What kind of health coach would I be if I didn't challenge you?  But don't worry, I'll give you some strategies to have your coffee and keep your health too 

This is a problem . . .   It's 9:00 at night, the kids are finally in bed, and you're DONE.  Mentally, physically, and emotionally cooked.  And this is about the time that you head back to the fridge for something to munch on. You grab that snack, plop down on the couch, turn on the TV and zone out.  The one snack turns into more, and more until it's starts to feel like a binge.     WHY do you keep doing this? And even more important HOW do you stop?   The truth is, your late night snacking and bingeing is a result of all of your decisions and actions throughout the day, NOT just the choice you make in the moment you're standing in front of the fridge.  How much you ate, what you ate, how you managed your emotions, and stressors (or didn't) ALL contribute to that pivotal moment at night where you mindlessly grab for the carton of ice cream because it'll make you feel better.   If you're going to overcome this, we need to attack the problem from both MIND and BODY.  You need to eat such a way during the day that you don't need more food late at night.  And you some mental, emotional, and behavioral strategies so you don't feel the need to calm yourself with food.     In this episode I'll give you some of my best strategies for overcoming late night snacking and bingeing and I'll also give you some of the ways that I personally have overcome these things.  Send me a DM on Instagram if you give them a try or have questions!   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann    Important Links: If you struggle with yo-yo dieting, emotional eating or creating lasting weight loss and health, then check out the Healthy Mind, Healthy Body Program and Membership so you can ditch the diets and finally make peace with food.   Episode 47: The 24 Hour Food Plan  

Is this for real?   Like seriously, can eating seeds help me not have PMS?   Well according to tens of thousands of women who've tried it, and their naturopath doctors who recommend it, YES! Using seeds in the diet to balance hormones is a practice that's been around for hundreds of years.  More recently the "seed cycling" protocol seems to trace back to a naturopath doctor circa 2012.  It's been in practice to help things like PMS, PCOS, and infertility long before it was trending on Instagram.     Personally, I've used seed cycling on and off for the last 7 or 8 years and I do feel like I notice a reduction in my PMS symptoms and cramps during my period.     Seed Cycling as a protocol though, has NOT been scientifically studied and there is no definitive proof that it can reduce PMS symptoms or balance your hormones.  You should also know that seed cycling should NOT be considered a cure or a treatment for any hormonal issue.  There are however tens of thousands of women who self-report an improvement of symptoms which may make this something worth trying for you too! Plus the fact that it's relatively inexpensive, easy to do, and has no real known side effects make it a pretty safe protocol to try and see if it might work for you!   In this episode I'll give you the lowdown on exactly what seed cycling is, exactly how to do it, and what we DO know about the science and how adding seeds to your diet could benefit your hormone balance.  Send me a DM on Instagram if you give it a try or have questions!     XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann    DISCLAIMER: I am not a doctor, and more importantly I'm not YOUR doctor.  Any info in the podcast is for informational purposes only and not a recommendation for treatment of any kind. Always consult your medical professionals before beginning any type of protocol.     Show Notes & Full Transcript:  https://www.tarafaulmann.com/podcast/entry/63   Important Links: If you struggle with yo-yo dieting, emotional eating or creating lasting weight loss and health, then check out the Healthy Mind, Healthy Body Program and Membership so you can ditch the diets and finally make peace with food.  

We can't fix what we don't notice   I have found that lot's of women don't like the term emotional eating, EVEN THOUGH when I use it, you know exactly what I'm talking about!  We don't want to really consider the idea that we have a problem with emotional eating because we have a BELIEF  that dealing with emotional eating is going to take more work than counting points or going keto.  But the truth is that's TOTALLY backwards thinking!  Dealing with our eating behaviors and the emotions and thoughts that underlie them will not only transform our weight and our health, but the entire LIFE that we create.     But the old adage is true - you can't fix what you don't notice.  If we don't recognize our emotional eating behaviors, we will never take the steps to deal with and overcome them.  In this episode I'm going to give you 7 ways to determine if you're eating for emotions or eating for actual hunger.  I want you to get REALLY honest with yourself and recognize how many of those 7 patterns have been true for you.     If you find that you've been emotionally eating more often than you thought, don't despair, or go down the shame and guilt spiral.  Trust me, you're in good company.  Instead, notice, learn, make different choices, listen to more podcast episodes, grab the free tools, and stay tuned because I'm working on a FREE emotional eating mini-course that I'll be dropping soon!!   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Are you tired of being stuck?   We've been taught to go about goal setting all wrong, and then when we don't accomplish the goals we set, we blame ourselves.  Friend - there's nothing wrong with you, the process is the problem!   This FREE mini-course and workbook is designed to help you get clear on what you want and how to get there.  How to set goals so you'll actually achieve them! Use this workbook as a quarterly check-in and whenever you need it to get back on track. Click the button to grab yours!   Free - Make It Happen Mini Course         Show Notes & Full Transcript:  https://www.tarafaulmann.com/podcast/entry/62/ Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals.     Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      Learn More and Register Here 

Is Past Trauma Keeping You Stuck?   When we think of "trauma" we usually think of what's called "Big T Trauma" things like war, violence, sexual abuse, accidents and tragedies.  But far more common and often unacknowledged but potentially just as emotionally damaging are "Little t trauma's"; things like divorce (yours or your parents) bullying, job loss, or illness.  No matter the type of trauma, or how long it lasted, it all has the potential to cause us great suffering and post traumatic stress.  And that stress may be showing up in your life in ways you aren't recognizing as being related to past trauma, so it's important to explore whether or not that's the case for you.     We often downplay our own little t trauma's, for example: maybe you're someone who has struggled with emotional eating or overeating for years or even decades, but you downplay your own suffering in that trauma, thinking "oh, first world problems" right?   You might think, "I've got a roof over my head, my kids are okay, I have enough food, in fact too much food is the problem.  My suffering in this struggle is nothing compared to HER suffering because of that tragedy."  We downplay the significance of this in our life and how it's truly affecting us because we compare it to a big T trauma.  Comparing the perceived severity of trauma is useless and not serving you at all.  If it's a big deal to you then it is, acknowledge it and treat it as such. Unacknowledged trauma and suffering doesn't just go away, and it WILL keep you stuck in destructive relationships, and habits of thought, emotion and behavior.      In this episode I'll answer some of the most important questions about healing from trauma:  - What is trauma? What is Suffering? How do we acknowledge this in our lives?  - How does this show up in our lives? In our emotions, thoughts, behaviors, and relationships?   - What are the signs of unhealed trauma?  - How do I begin to heal from trauma?  What are the skills, tools and practices I can use to heal and move forward?  - What can life after trauma look like? How do I get there?   Friends, you can do this, you can move past trauma, you can be bigger and better and stronger than you've ever been. But you have to be willing to stop avoiding and put in the work of healing, changing your thoughts, and drawing closer to God. That my friends is true power. That's the true change.    XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes & Full Transcript:  https://www.tarafaulmann.com/podcast/entry/61/ Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals.   Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      Learn More and Register Here 

Newsflash!   Your idea of a narcissist is probably not broad enough! Most of us, when we think of a narcissist, we think of a MAN who is full of himself, overbearing, controlling, manipulative and generally behaves like an a-hole to his wife or romantic partner.  Or one of those "Wolf of Wall Street" types with no significant relationships and an obsession with money, status, and outward appearance.  And you'd be right, but you'd also be missing a whole lot of people!   Narcissists can be men, women, husbands, moms, friends, bosses, co-workers, literally anyone that you might have any kind of relationship with.  It's true that the majority of clinically diagnosed narcissists are men, BUT I would argue there are just as many female narcissists, but because they present much differently than a man they fly under the clinical radar.  I mean have you ever watched an episode of "The Real Housewives."? Full of female narcissists!    Male and female narcissists have the same basic traits but there are differences in how they're exhibited.  For example when a male narcissist is angry he might get aggressive, but when a female narcissist is angry she's more likely to withhold attention and affection (think a mom and her child).  A male narcissist's primary target is usually his romantic partner, but a female narcissist generally targets her children or "friends".  A male narcissist might present as overbearing where a female narcissist might present herself as a martyr.     As a therapist I dealt with narcissists, but it wasn't until I had a friendship with a female narcissist that I truly came to understand what that relationship felt like and how it affected my mental, physical, and spiritual health AND my other relationships.  It was a painful experience for me and I hope that in this episode I can help you recognize the signs faster than I did, so you don't have to go through it too.     I'll go over:  - traits of a narcissist  - how that looks in real life and in your relationship  - my own experiences with narcissists  - what to do if you're in a relationship with a narcissist  - what is about ME (and YOU) that may have invited this type of relationship   Being in a relationship with a narcissist is extremely damaging to your emotional health and will ABSOLUTELY impede your progress toward your health and wellness goals.  The purpose of this episode is not for you to go around "diagnosing" people as narcissists, but more to help you see your relationship more clearly and act accordingly.  Friend, you deserve so much better!   XOXO Tara   PS. the Healthy Mind, Healthy Body Program is OPEN!  You can start immediately with the program and coaching, so go to tarafaulmann.com/join to learn more and get registered!   PPS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes & Full Transcript:  https://www.tarafaulmann.com/podcast/entry/60 Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  How many times have you set a goal you really wanted and then not achieved it?  You've probably been taught to go about goal setting all wrong! Grab your FREE "Make it Happen" workbook and get my whole strategy to set better goals and actually achieve them!     Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      REGISTRATION IS OPEN NOW!!   Learn More and Register Here 

Why can't you just support me?   "This is it, I'm really doing it this time, (insert diet here) is FINALLY the one that's going to work, I'm pumped!" So you go tell your spouse/significant other your plan and you just get a blank stare.  Or worse, eye rolling, head shaking and negative comments, or WORSE outright sabotage.  I mean you TOLD him you weren't doing carbs anymore and he brought home pizza! What a jerk! So unsupportive.   Or maybe you've embarked on something better than a diet, like the Healthy Mind, Healthy Body Program; you're making small healthy changes like taking walks, drinking more water, making more meals at home, adding some veggies, and trying new healthier recipes.  You're so excited about the healthy lifestyle you're embarking on! But every time you ask your spouse to join you on a walk they say no, or they won't eat the healthy meals you cook, or they get mad when you won't watch TV because you want to get more sleep, or they get frustrated that you'd rather eat in than go to that fast food restaurant this week.     And then YOU get frustrated because you don't understand why they're resisting these healthy changes so much.  I mean if it's good for you, then it's good for them and THEY could stand to lose a few pounds too!  Not only do we want our spouse to support our endeavors, we want them to join us, because we love them and we want THEM to be healthier and happier too.     When you're trying to get your spouse on board with a change you'd like to make, ANY TYPE of change, there are some key things you need to do and NOT do.  Trust me, there's a right and a wrong way to do this, and most of us, even though our intentions are good, are going about it all wrong.  Some of the advice in this episode could change EVERYTHING in your relationship.  

Not Today "Karen" . . .    I really DO feel bad for anyone named Karen, I'm so sorry your name is now synonymous with a difficult person.    But when I say "Karen" you know exactly the type of difficult person I'm talking about! Difficult people come in many forms, sometimes they're difficult all the time, sometimes they're just difficult at certain times or certain conversations.   Dealing with difficult people, both in person and on line, is a HUGE source of stress for us; and you know that increased stress is going to totally hamper your health, wellness, and weight loss progress.     Difficult people might be family, friends, co-workers, online etc. and they might show up like: - blaming others and not taking responsibility for their part in a situation - often complain more than praise, negative - may be angry, argumentative, aggressive, or passive aggressive - self-centered, always think they're right, don't listen to other ideas, talk down to people - and tons of other ways!   There ARE very effective ways you can learn to deal with difficult people, but it will take you some practice.  The 5 strategies I'll outline in this episode will be SUPER effective and you can start practicing them right now with any of the difficult people in your life.  But always remember - you can't change anyone, you are only in control of YOUR thoughts, emotions, actions, and reactions.  You are always in control of how much you let difficult people affect you.    ​ XOXO Tara   PS. the Healthy Mind, Healthy Body Program is OPEN!  You can start immediately with the program and coaching, so go to tarafaulmann.com/join to learn more and get registered!   PPS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes & Full Transcript:  https://www.tarafaulmann.com/podcast/entry/58 Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  How many times have you set a goal you really wanted and then not achieved it?  You've probably been taught to go about goal setting all wrong! Grab your FREE "Make it Happen" workbook and get my whole strategy to set better goals and actually achieve them!     Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      REGISTRATION IS OPEN NOW!!   Learn More and Register Here 

Treat Yo Self!   Tell me if this sounds familiar:  "If one more health or wellness person tells me I need to be better at self care, I might scream!  I'd like to see THEM try to cram in all the things I do in a day and then in my "free time" read a book, take a bath, or get a massage.  Ya right, I don't even get to pee by myself, much less have free time!  And yet, I'd LOVE some self-care time, and I know it WOULD do me some good, but most of the time it just feels like one more thing on the "to do" list that I can't get to."   We all have our version of this story - we're last on a long list of "to do's" that we never seem to have enough time to accomplish.  We WANT time for self-care, we NEED it, but how?  This episode is all about self care for real life, what self care ACTUALLY looks like for a busy woman and how you truly CAN make time for it.   I'm going to share 3 really powerful but pretty simple strategies that you can incorporate right now to get more self care into your life, but I'll tell you the BIGGEST secret right now.  ANYTHING can be self care! Yes even those 5 minutes you locked yourself in the bathroom for a moment of peace and quiet.  When it comes to self care it doesn't' matter so much WHAT you do as much as it matters how you THINK & FEEL about what you do.  Five minutes of quiet in the bathroom counts as self care as long as while you're in there you're thinking "this is self care" "this is just for me".  For me, self care looks like a walk, cooking a healthy meal, reading my bible, sitting quietly for a couple minutes, lots of things! As long as I decide that it's self care, it is!   You can do this friend, you can put yourself back on the list, I'll help!     XOXO Tara   PS. the Healthy Mind, Healthy Body Program is OPEN!  You can start immediately with the program and coaching, so go to tarafaulmann.com/join to learn more and get registered!   PPS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes:  https://www.tarafaulmann.com/podcast/entry/57 Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  How many times have you set a goal you really wanted and then not achieved it?  You've probably been taught to go about goal setting all wrong! Grab your FREE "Make it Happen" workbook and get my whole strategy to set better goals and actually achieve them!   Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      REGISTRATION IS OPEN NOW!!   Learn More and Register Here   

Body Type Metabolic Type - You've heard the diet hype . . .    You really can't go anywhere without seeing and hearing ads for the latest greatest diet.  Celebrities, influencers, your friend, that guy on Insta with a six pack - we are inundated with diet marketing.  And the truth is - it works! The diet industry is a $70 BILLION industry so clearly we're buying what they're selling.  Which is why from time to time I like to do an episode like this to help you be a more discerning customer out there in the wild wild west of the diet world.     In this episode we're talking about the "body type" diet or the "metabolic type" diet.  They go by many names and are promoted by different celebrities, but the gist is that in order to lose weight you should be eating or exercising according to your specific body or metabolic type.  It generally involves some sort of quiz to tell you your specific type and "personalizes" a meal plan just for you! (I hope you read that in your sarcastic voice 

It's one of THE HARDEST things to do . . .   Reportedly 86% of women have a poor body image.  Based on personal and professional experience, and including adolescent and teen girls, I would say that number is a lot higher.  We could talk for days about the origins of our collective self-hate and probably should, but I think it's more productive right now to have a conversation about what to do about it.     Your body image is comprised of 4 parts: Perception: how YOU perceive your body (not how it actually looks to others) Emotion: how you feel about your body Cognition: your thoughts and beliefs about your body Action: the actions you take based on your perception, emotion, and cognition   If you really want to improve your body image you must always think about it from those 4 perspectives, work on changing all 4, and consider how they all affect each other.   For example: I perceive that my thighs are too fat and have too much cellulite compared to her.  My constant thoughts are that it's so unfair that I have to deal with this and she doesn't and I hate my legs.  I feel frustrated, sad, ugly and stuck. Therefore I refuse to wear shorts in the summer even though I'm hot because I want to hide my horrible legs.  See how that works? All 4 aspects reinforcing each other, and forming your negative body image.    It can feel like a double edged sword: I think my body image will improve if I lose weight, but losing weight is much harder without a better body image.  The truth is, that if you can improve your body image NOW, right where you're at, extra weight and fluff and cellulite and stretch marks and all, then your chances of ACTUALLY reaching your health and weight loss goals goes up SIGNIFICANTLY!  You can love yourself at ANY size, and I would argue that you MUST if you really want to move forward.  Listen up for 5 simple strategies you can start implementing RIGHT NOW to get you on track to a better body image.   XOXO Tara   PS. if you like content like this, then you'll LOVE the Healthy Mind, Healthy Body Program!  It's OPEN for registration right now.  You can start immediately with the program and coaching, so go to tarafaulmann.com/join to learn more and get registered!   PPS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes:  https://www.tarafaulmann.com/podcast/entry/55 Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  How many times have you set a goal you really wanted and then not achieved it?  You've probably been taught to go about goal setting all wrong! Grab your FREE "Make it Happen" workbook and get my whole strategy to set better goals and actually achieve them!     Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.   

"Just listen to your body, eat intuitively, do what works for you . . . "   Well intentioned advice for sure, but honestly pretty useless in practice. When we hear advice like this we usually think something like "oh ya, I would like to do that, that sounds good".  But then when we actually attempt itwe get super frustrated, we don't know HOW to listen to our body, and it becomes just one more thing we feel like a failure at.  I mean it SEEMS like it should be so simple, and then when it's not, we get discouraged, we feel broken, and it's one more diet strategy that just didn't work for us.  Back to the drawing board.   Don't get me wrong, I actually think the concepts of listening to your body and doing what works for you are critically important skills for your success in achieving the lasting health and weight loss you're after.  In fact, the ability to truly tune in to your body, in my opinion, is the is one of the biggest deciding factors between success and failure in achieving lasting health and weight loss.  The reason the advice is BS is because it's literally impossible to just DO unless you've been taught and have practiced the skills necessary to do it.   After years of yo-yo dieting where we are always "prescribing" a plan and TELLING our body what food it will get and when, we have lost the ability to tune and listen to what IT actually needs.   Think about your last diet - you had rules about the amount and types of food you were allowed to eat and you probably also had a lot of rules about when you were allowed to eat.  That is the opposite of listening to your body.  So in order to regain the ability to tune in to the signals of our body we need to learn the tools and practice them.   We spend  a lot of time honing this skill in the Healthy Mind Healthy Body Program.  If you found the tips in today's episode helpful, I encourage you to hit the link and check it out!   XOXO Tara   PS. the Healthy Mind, Healthy Body Program is OPEN!  You can start immediately with the program and coaching, so go to tarafaulmann.com/join to learn more and get registered!   PPS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes & Full Transcript:  https://www.tarafaulmann.com/podcast/entry/54 Mentioned in this Episode 24 Hour Food Plan - episode 47   Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  How many times have you set a goal you really wanted and then not achieved it?  You've probably been taught to go about goal setting all wrong! Grab your FREE "Make it Happen" workbook and get my whole strategy to set better goals and actually achieve them!     Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      REGISTRATION IS OPEN NOW!!   Learn More and Register Here 

BBQ's, Parties, and Vacations, OH MY!   It's summertime, the kids are home, it's chaos, it's fun, it's travel, it's parties, it's food, it's cocktails, it's distractions, it's stress, it's all over the place!  A lot of us struggle to stay on track with our health, fitness, and wellness goals in the summertime in large part because the routines that kept us on track the rest of the year don't work (or don't exist!) in the summertime.      This really only becomes a problem if we don't acknowledge that it's different and adjust. It's like we keep trying to fit the square peg (old routines) into the round hole (summertime) and then get frustrated and give up when it doesn't work.    I've noticed there's seems to be 2 types in the summertime (and I've been both!):    type 1: "It's never too late to get that summer bod!"  - this person starts some kind of crazy restrictive diet plan or exercise program to drop weight fast.  But it's summertime and they don't stick to it very long because it's super hard OR they lose the weight but regain it quickly because their quick weight loss was unsustainable and then begins the shame spiral about what a failure they are . . . again. type 2: "F-it, I can't stick to anything over the summer, I'm not even going to try"  - this type gives up on their health, wellness, and fitness goals, and decides to pick it back up in the fall when the kids go back to school and we're back on a routine. And thus continues the yo-yo diet cycle.   May I propose to you that there's some middle ground here? A place where you can have your cake AND eat it too, enjoy your summer AND stay on track, live your life AND still lose weight.  In fact this middle ground is where I live all year round and it's what I teach in the Healthy Mind Healthy Body Program.  Listen up to this episode for my top 5 tips for staying on track this summer so you can have fun and keep moving forward!   XOXO Tara   PS. the Healthy Mind, Healthy Body Program is OPEN!  You can start immediately with the program and coaching, so go to tarafaulmann.com/join to learn more and get registered!   PPS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes:  https://www.tarafaulmann.com/podcast/entry/53 Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  How many times have you set a goal you really wanted and then not achieved it?  You've probably been taught to go about goal setting all wrong! Grab your FREE "Make it Happen" workbook and get my whole strategy to set better goals and actually achieve them!     Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      REGISTRATION IS OPEN NOW!!   Learn More and Register Here 

Discipline is a PRACTICE, not a personality type . . .    When you think of a disciplined person, what sort of traits do you think of? Maybe someone who is always on time, maybe that friend who gets up at 5am rain or shine for their workout, maybe your spouse who religiously sticks to their budget every month, or maybe that gal on the gram who posts her outfit everyday without fail.  All of those are examples of a practice of discipline.     What I want you to notice and acknowledge for yourself is that there is definitely SOMETHING that you are already very disciplined about - even if it's something as "small" as just brushing your teeth everyday, you absolutely have habits and routines that you are disciplined about performing. This is proof that you too can be disciplined about whatever action you want, YOU could be the friend who gets her steps in everyday no matter what, you just need to know how.     And that's the key here - discipline can be practiced and learned, it's not something you either are or are not.  The most disciplined people you know don't possess some magical skill or trait that you don't have, what they've done is simply organized their life in such a way that it's easy for them to be disciplined.  The 4 Keys to developing discipline are:   1. Thoughts 2. Environment 3. Accountability 4. Ownership   It all boils down to this: discipline is really just self-control of thought and action.  I mean think about it; when you discipline your child for doing something you told them not to, what are you doing? You're teaching them self-control of thought and action.   If they can learn it, so can you!!    We ALL have something we'd like to be more disciplined, and consistent about, so I encourage you to share this episode with friends!  And if you like this kind of information, you might LOVE the Healthy Mind, Healthy Body Program and Membership!   XOXO Tara   PS. the Healthy Mind, Healthy Body Program is OPEN!  You can start immediately with the program and coaching, so go to tarafaulmann.com/join to learn more and get registered!   PPS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes & Full Transcript:  https://www.tarafaulmann.com/podcast/entry/52 Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  How many times have you set a goal you really wanted and then not achieved it?  You've probably been taught to go about goal setting all wrong! Grab your FREE "Make it Happen" workbook and get my whole strategy to set better goals and actually achieve them!   Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      REGISTRATION IS OPEN NOW!!   Learn More and Register Here   

Are Plant Base Burgers Really Better Than Beef?   If you believe all the marketing then you'd probably say "yes of course!" In fact you've probably chosen a plant based burger at a restaurant over a beef one, maybe bought some at the grocery store.  But are they really better for you? Are they really better for the environment? Around here, you know we like to dig a little deeper, and I don't think you're going to like what I found.     First a quick reminder: I'm not here to demonize food, to create guilt in you for your food choices, or to create food rules, BUT we do need to be able to have an honest conversation about foods that are healthier choices and those that aren't, and why.  That's what this episode is - information to arm yourself with so you can make the healthiest choices for yourself as often as you can.  Everything in moderation.   In this episode I'm mostly talking about the Impossible Burger, the Beyond Burger, and a regular beef burger. I'll compare them based on: - ingredients and safety - possible reactions - protein source - nutrients and bioavailability   Just because a burger says it's "plant based" does not automatically mean it's healthy.  It's still a highly processed food, and in general we want to limit highly processed foods where we can.  Just because a cookie is "gluten free" doesn't magically make it a health food.  The same rule applies here!  And in the case of some of these "plant based" burgers we're talking about the OPPOSITE of healthy! 

Stop using food as a buffer for your negative emotions   We talk a lot in this podcast about recognizing the thoughts that precipitate our emotions.  Remember, all emotions are the result of a thought.  But we also really need to spend some time talking about the power of those emotions over our actions.        We do a lot of things to avoid negative emotion: we eat, drink alcohol, watch tv, scroll social media etc, all in an effort to BUFFER those feelings we don't want to feel.  Not only do we avoid feeling those negative emotions, but we then go further and avoid situations, relationships, opportunities, etc. that might trigger us to feel that emotion we're avoiding.  Our life gets smaller and smaller, avoiding the negative means we also get less of the positive.     We do that, because honestly feeling those negative emotions like sadness, shame, pain, guilt, loss, etc. SUCKS! Feeling those feelings is not a fun or enjoyable process so of course we avoid it! But we also avoid it because we just don't know how to deal with those feelings.  No one ever taught us how to process emotion so that we can move past it, and it's a CRUCIAL skill if we want to live a bigger life.     In the worlds of therapy, medicine, and coaching there are several modalities for releasing "stuck" emotion, and many of them are very effective, but they also require the help of a professional.  In this episode I'm going to give you a simple 5 step system that will help you coach yourself through negative emotion and help you feel your feelings so you can move past them.   The 5 steps are: 1. NOTICE - when you're buffering 2. NAME the negative emotion 3. FEEL the emotion - in your body 4. PROCESS the emotion - go deeper 5. RELEASE the emotion   Can you imagine what if would be like if you no longer NEEDED to buffer with food? How freeing would it be to have the skill to process those negative emotions, to not be afraid of feeling them anymore? Think of the choices that you might make differently, the opportunities you might seize a hold of if you are not afraid anymore to feel those negative emotions?  Your life could open up exponentially. It' s not the easy way, but no one ever said you'd get an amazing life by doing the easy thing.       XOXO Tara   PS. the Healthy Mind, Healthy Body Program is OPEN!  You can start immediately with the program and coaching, so go to tarafaulmann.com/join to learn more and get registered!   PPS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes:  https://www.tarafaulmann.com/podcast/entry/50   Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  How many times have you set a goal you really wanted and then not achieved it?  You've probably been taught to go about goal setting all wrong! Grab your FREE "Make it Happen" workbook and get my whole strategy to set better goals and actually achieve them!     Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      REGISTRATION IS OPEN NOW!!   Learn More and Register Here 

Could your menstrual cycle affect your workout progress?   If you're like me you're probably saying YES!  When I have PMS, I feel crappy and my workouts suffer for sure! But, around here we dig little deeper.  I wanted to know what the science said, and if there was more to it than the obvious.     We're always talking about do more, work harder, don't let up etc. in order to get results. But the truth is, that's not great advice.  Yes, consistency is KEY, but so is working with your own body, listening to what it needs, and not always forcing it to comply.  Learning how to work smarter not harder.  Taking your menstrual cycle into consideration when planning your training might be a super important way to honor what your body needs AND make faster progress toward your fitness goals.     Unfortunately the science is a bit lacking when it comes to women and fitness.  Exercise science is still highly male dominated, and most exercise studies are done on healthy men.  Add to that inconsistency among women who menstruate AND women on hormonal birth control, in perimenopause, menopause and post menopause, and there's a TON variability in what any results a study might yield, and how they might apply to you personally.    BUT we can make some generalities that can guide you, and help you make the right decisions for yourself.  In this episode I will:  - give a quick overview of your cycle and the hormone fluctuations taking place  - help you understand all the ways we know those hormone fluctuations can affect your workouts and recovery  - give you a week by week schedule of how you could program your workouts to work WITH your cycle.   Bottom line: Tracking your menstrual cycle is a MUST, and using that knowledge to inform your workout schedule could be exactly what you're missing!     XOXO Tara   PS. the Healthy Mind, Healthy Body Program is OPEN!  You can start immediately with the program and coaching, so go to tarafaulmann.com/join to learn more and get registered!   PPS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes and Full Transcript:  https://www.tarafaulmann.com/podcast/entry/49   Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  How many times have you set a goal you really wanted and then not achieved it?  You've probably been taught to go about goal setting all wrong! Grab your FREE "Make it Happen" workbook and get my whole strategy to set better goals and actually achieve them!   Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      REGISTRATION IS OPEN NOW!!   Learn More and Register Here     

I just can't POSSIBLY work on getting healthy right now!   You WANT to get healthy - you think about it all the time - how you need to lose weight, deal with your relationship with food, make healthy changes to your lifestyle.    BUT "Just not right now!" "I have way to many other things to focus on right now"     OR  "I just don't have the time!" "I'm so BUSY I couldn't possibly add that too"    I SWEAR  "Once x, y, z happens, THEN I'll be able to start"   Sound familiar? We've all used these excuses at different times in our life and you know as well as I do that they're total BS.  So why do we do it? Why do we make excuses and put off something we KNOW would be good for us, something we actually WANT?    - Making "not now" excuses takes the pressure off.  If gives us temporary relief from feeling like we need to change now if we decide we can do it later at some magical perfect time. Unfortunately that magical "perfect" time never appears.     - What we have built up in our heads about what it will actually take to make "big" health changes overwhelms us and we talk ourselves out of it before we even start.  And that's fair, because most of the things we have tried in the past to lose weight and get healthy have sucked, taken a lot of time and mental energy, and the thought of doing it again really DOES just feel like too much.     And more.  In this episode we're unpacking our  excuses, why we use them, and how to overcome them.  I want YOU to take your power back, let's talk about how.     Bottom line: If I told you that you could get healthy, lose weight, and meet your goals and it WOULDN'T feel overwhelming or like "too much", you WOULDN'T need to make excuses, you'd just do it.  That's why I created the Healthy Mind, Healthy Body Program.   Registration is OPEN and you can start immediately, so go to tarafaulmann.com/join to learn more and get registered!   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes:  https://www.tarafaulmann.com/podcast/entry/48   Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  grab your FREE "Make it Happen" workbook to set better goals and actually achieve them!   Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      REGISTRATION IS OPEN NOW!!   Learn More and Register Here 

Oh the power of a plan!   Success in literally ANYTHING requires consistent activity over time.  Consistency is made easy and doable by having systems, routines, and habits.  One of my FAVORITE systems to teach is the 24 Hour Food Plan, because it's SUPER simple but also incredibly powerful.   It's exactly what it sounds like - in the morning you're pre-planning your food for the day.  Except unlike diets you've tried, you're putting on your plan exactly the things you actually want, not the food you think you SHOULD eat.  You're not not weighing or measuring or writing down amounts - you're simply eating what you wrote down when you're hungry and stopping when you're full.   I know what you're thinking - "that's too easy, what is that seriously even doing?" I don't blame you, I know we're all used to having to stick to food rules and having food always be a complex maze of eat this/don't eat that.   Creating a 24 Hour Food Plan is actually HIGHLY effective  - here's the highlights:  - helps you be more conscious, mindful, and intention with your food  - increases your confidence and feelings of control around food  - you're aware of and more honest about what you're actually eating in a day  - you'll teach your brain that you can make commitments and keep them  - you begin to learn that reaching your health and weight loss goals are about what you CAN do/have rather than what you CAN'T do/have.  Doesn't that sound refreshing!? And more.   Give a listen to this episode to hear exactly how to execute this plan, how it works, why it's so powerful, and how to troubleshoot and really get the most out of it for yourself.     And if you like simple, powerful strategies like this, the Healthy Mind, Healthy Body Program might be for you! Registration is OPEN and coaching starts in a week, so go to tarafaulmann.com/join to learn more and get registered!     XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes and Full Transcripts:  https://www.tarafaulmann.com/podcast/entry/46   Links Mentioned in This Episode Episode 45    "Your System is Broken - 3 Strategies to Fix It"    Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  grab your FREE "Make it Happen" workbook to set better goals and actually achieve them!   Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      REGISTRATION IS OPEN NOW!!   Learn More and Register Here 

Why does this seem so easy for HER and not for ME?   Have you've ever wondered why it seems like it's so easy for HER to stick to her diet and exercise, but you're always struggling and quitting? Why is she successful and you're not? What does she know that you don't?  Or maybe you start thinking: "she's successful because she doesn't have to deal with the same (stressors, issues, body, health, genetics, etc.) as me."     The truth is, she probably DOES know some things you don't! 

The Pandemic Broke My System . . .    A LOT has changed in the last couple years.  My day to day life looks completely different that it did two years ago: I'm home with the kids all day for homeschool, I sit way more, I exercise at home instead of the gym, my husbands schedule is totally different, I don't teach fitness classes anymore, I work at my computer way more, I eat more, my schedule is all over place, the list goes on and on. Any of that sound familiar?  The daily systems and routines that used to work for me, that kept me consistent in my healthy habits, no longer work in my new daily life.  That's not bad or good, it's just different, and currently . . . broken.   Think about your own life, undoubtedly things are different than they were 2 years ago.  The routines and systems that were working for you then, might not work anymore.  If you haven't changed your systems to fit your current situation and priorities it might be the biggest reason you're struggling with: - not consistently exercising - not consistently eating healthy  - overeating - not sticking the the "healthy habits" you've tried to create - overstressed, overwhelmed - not achieving your goals   In this episode I'm going to explain the importance of creating systems, how our brains prefer to function with systems and most importantly;  3 steps to create systems for yourself so that you can move forward again! Grab your pen and some paper, you're going to want to take notes and really put some work into this process!   And don't forget: the Healthy Mind, Healthy Body Program opens up for registration on May 16th! Go to tarafaulmann.com/join to learn more and get on the list!     XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes & Full Transcripts:  https://www.tarafaulmann.com/podcast/entry/45   Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  grab your FREE "Make it Happen" workbook to set better goals and actually achieve them!   Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      REGISTRATION OPENS MAY 16!  SPACE IS LIMITED, GET ON THE WAITING LIST NOW!!   Learn More and Apply Here   

Is it bad? Should I cut it all out?    It seems like all we ever see are the EXTREMES.  One camp says cut out all sugar, another says cut all sugar AND all carbs, still another says eat it all whenever you want, you only live once.  I'm here to give you a more balanced, and honestly sane look at nutrition, wellness and life.  And life INCLUDES sugar.    Biologically speaking, sugar is a crucial element for your body to be able to function. Sugar makes up the backbone of your DNA, it helps power your cells and helps store energy for later, our body converts sugar into energy.   Sugar, in and of itself is not BAD.  The problems come when we eat more of certain types of sugars than our body can handle.     In this episode I'll break down:  - the different types of sugars and carbohydrates and how they effect your body in different ways  - sugars to keep and sugars to watch out for  - the problems with ADDED sugars, their biological effects, and contribution to disease processes  - the effect of certain sugars on your gut and brain  - how to start being aware of and cutting down on some excess sugars without going crazy or having to go cold turkey   The bottom line is: not all sugars and carbs are created equal and they certainly aren't all bad, too much of anything can be problematic, and if you truly want to be healthy you can't be in denial about the foods and beverages you choose.   If you're READY to take back control of your food, body, mind, and life, including kicking a sugar addiction, then take a look at the Healthy Mind, Healthy Body Program. Registration is open May 16th!!   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes & Full Transcript:  https://www.tarafaulmann.com/podcast/entry/44   Links mentioned in the show:  Episode 10:  Gut Health Part 1               Episode 11: Gut Health Part 2   Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  grab your FREE "Make it Happen" workbook to set better goals and actually achieve them!   Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      REGISTRATION OPENS MAY 16!  SPACE IS LIMITED, GET ON THE WAITING LIST NOW!!   Learn More and Apply Here   

Do you reflect on your life when your birthday comes around?   Even more than New Years time, every year around my birthday I get very reflective about my life, where I'm going, and where I've been.  This year, I want to share those reflections with you because I think they might be valuable for you on your journey as well.  And, I hope this episode helps you get to know me a little better.     I'm turning 44 today, and that doesn't give me anxiety, or make me sad or stressed at all! No mid-life crisis here friends! In fact I feel quite the opposite, I feel like I have so much opportunity and so much room for growth that I get excited for the future to come! I'm literally excited about WHO I will become in the next 10 - 40 years.  Aging is really about perspective isn't it? You can see your life as "half over" or you can see it as "the best half is still to come"! I choose the latter 

How do I know if it's right for me?   Intermittent fasting seems particularly confusing because there's so many contradicting claims.  On one hand, there's solid science that shows fasting can improve weight loss, blood sugar balance, reducing coronary disease, Alzheimer's and cancer. On the other hand, there's also solid science that shows fasting can negatively impact women's hormones, metabolism, and weight loss. So who's right?    I think the confusion is largely because of two reasons: 1. There are a lot of types of fasting! The results of a study of one type of fasting don't necessarily translate to another type of fasting.  When looking at claims you need to look deeper and understand what type of fasting was being studied. 2.  Men and Women are DIFFERENT! If you're looking at result claims you need to understand if those were for men or for women like YOU   All that said, I find intermittent fasting to hold a lot of possibilities and potential benefit as a targeted treatment. But the question remains, is it right for YOU? In this episode I'm going to break down: What it is Who is it right for Who is it wrong for How to try it safely How to know if it's not working   Listen up because there's a ton of info here, and by the end you'll know if intermittent fasting could be right for you.    What could be even MORE impactful than IF? You daily movement!  To encourage you to move and get some accountability, join our 30 Day Movement Challenge starting April 18th! It's totally free, plus there's some awesome prizes! Grab your friends and register HERE!     XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!     Show Notes & Full Transcript:  https://www.tarafaulmann.com/podcast/entry/42   Links mentioned in the show:  30 Day Movement Challenge! a super fun and supported challenge to get you MOVING in the right direction.  Click the button register to receive the link to the group, the workbook, and trackers.   Episode 18 - Is 6 Meals a Day Making You Fat?            Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  grab your FREE "Make it Happen" workbook to set better goals and actually achieve them!   Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      REGISTRATION OPENS MAY 16!  SPACE IS LIMITED, GET ON THE WAITING LIST NOW!!   Learn More and Apply Here 

Most often the simple things are the MOST important   Whenever we want to lose weight, or more specifically lose fat, we tend to jump to the complicated things: the strict diet that removes and entire food group or the crazy exercise plan that requires 2 workouts a day.  We usually overlook the simple things that when done consistently can add up to HUGE results.     NEAT is one of those simple yet often overlooked things that can be make or break for your fat loss, but you're probably not paying any attention to.  NEAT stands for Non Exercise Activity Thermogenesis.   That basically means all the energy, aka calories, your body needs to move throughout the day that are NOT basic functions to keep you alive or exercise.  It's walking, doing the dishes, standing, fidgeting, gardening, putting away laundry etc.   NEAT has a profound and impactful effect on our ability to not gain fat, and to lose fat.  There is a HUGE variation between people, but we have a lot of control over our NEAT based on how much we move in the day.  Many of us are much more sedentary than we realize - we sit in the car, at our desk, while we eat, on the couch, with the kids, etc.  This lack of movement is reducing our NEAT - it's reducing the energy/calories we burn throughout the day which for most of us translates to weight gain.     Improving your NEAT could be a crucial factor in finally reaching and maintaining your weight loss and health goals.  In this episode I'm going to break down what NEAT is, give you some SUPER eye opening studies about NEAT and how it's working for or against you, and finally 4 ways to improve your NEAT and accelerate your fat loss.     One of the BEST ways to improve NEAT is walking! To encourage your walking and get some accountability, join our 30 Day Movement Challenge starting April 18th! It's totally free, plus there will be prizes! Grab your friends and register HERE!     XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes & Full Transcript:  https://www.tarafaulmann.com/podcast/entry/41   Links mentioned in the show:  30 Day Movement Challenge! a super fun and supported challenge to get you MOVING in the right direction.  Click the button register to receive the link to the group, the workbook, and trackers.   Episode 37 - Metabolism 101                  Episode 40 - Walking   Studies Mentioned https://pubmed.ncbi.nlm.nih.gov/21993080/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943438/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC423919/   Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  grab your FREE "Make it Happen" workbook to set better goals and actually achieve them!     Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      REGISTRATION OPENS MAY 16!  SPACE IS LIMITED, GET ON THE WAITING LIST NOW!!   Learn More and Apply Here 

Good News! The BEST thing is also the EASIEST thing!   I often have conversations that sound something like this: "Tara - there's a lot of things I want to work on, a lot of things I want to change, but there's so much it just feels overwhelming.  Where do I start? What's the one most important thing to work on?"   Sound familiar? Have you wondered this as well?   In this episode I'm going to tell you the one thing that will make the most impact on your health and weight loss goals and the good news is, you can start RIGHT NOW! No special equipment, training, or even preparation is required.  What is this magical thing?   WALKING   Yep, I told you it was the easiest thing!   As humans we ALWAYS tend to seek out the complicated stuff thinking it must be better, and we overlook the simple things that can be super impactful! Walking everyday can have a positive impact on EVERY health marker including your weight.  And no, I'm not talking about running, jogging, speed walking, incline walking, etc.  I'm just talking about calm walking, smelling the flowers, enjoying the scenery and chatting with a friend.  Tune in to hear all about the benefits of walking to your physical health, mental health, and weight loss.  I know some of them will surprise you!   AND   To encourage your walking and get some accountability, join our 30 Day Movement Challenge starting April 18th! It's totally free, plus there will be prizes! Grab your friends and register HERE!     XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes & Full Transcript:  https://www.tarafaulmann.com/podcast/entry/40   Links mentioned in the show:  30 Day Movement Challenge! a super fun and supported challenge to get you MOVING in the right direction.  Register to receive the link to the group, the workbook, and trackers.   Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE trainings & workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  grab your FREE "Make it Happen" workbook to set better goals and actually achieve them!   Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      REGISTRATION OPENS MAY 16!  SPACE IS LIMITED, GET ON THE WAITING LIST NOW!!   Learn More and Apply Here 

According to YOU and ME   I use the words "Food Freedom" a lot - in this podcast, on my website, in my program etc.  It occurred to me recently that a lot of people in the diet industry use this term as well, but we don't all mean the same thing and we don't all approach achieving this idea the same way.     Out of curiosity I put up a poll on my Instagram stories and in the NNW Community Group to get a take on what YOU guys think of when you hear the term Food Freedom.  Thanks BTW to all of you who responded!! While most of the answers followed a general theme, there were a few I hadn't really thought of, which was awesome!    In this episode I'm going to share the ideas that you all had about Food Freedom and I'll break down MY OWN definition.  The way I use, and refer to, Food Freedom has three main pillars:   1. Eating Without Guilt - remove the morality from food, no more food rules about how much or what, getting to the place where you choose healthy food because you genuinely WANT it and not because you SHOULD or HAVE TO,  choosing to indulge or pass on food without guilt, shame or FOMO. 2. Mindful Eating - no restriction or bingeing, consciously choosing foods, reconnecting with your bodies innate ability to tell you what it needs, listening to your bodies own cues like hunger and satisfaction, trusting yourself around food. 3. Dietary and Metabolic Flexibility - learning how to eat in a way that your body can function optimally so when you choose to indulge there is really no effect on you physically or mentally, food is enjoyable, satisfying, and there's room for all types of food in your life.   Now, we'll all be on the same page! If you want to know more about how I teach you to achieve Food Freedom for yourself, check out the Healthy Mind/Healthy Body Program.  Doors are opening soon so get on the list!   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! Join the conversation in our FREE No Nonsense Wellness Community! Subscribe and review this podcast on iTunes or Spotify!   Show Notes and Full Transcript:  https://www.tarafaulmann.com/podcast/entry/39   Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  grab your FREE "Make it Happen" workbook to set better goals and actually achieve them!   Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      ACCEPTING APPLICATIONS NOW!!   Learn More and Apply Here   

And why Deep Health is better than Dieting   When we go in search of a diet, plan, program, or podcast it's usually because we want to achieve a specific goal: lose 10 lbs for the wedding, run a marathon, slim down for the summer, etc.  The diet market knows this and they deliver! You'll find hundreds of plans that promise to give you the results you want, and generally they work. This is where most of us have been our whole lives - jumping from one plan to the next, one short term goal to the next.  But I want to challenge you to go DEEPER with me, to think beyond the short term goal.  What happens AFTER you lose the 10 lbs, or "slim down" for summer, or finish that marathon? How do the things you did to accomplish that goal fit into your overall lifestyle, health, or long term goals? Can you continue to do those things or are they unsustainable or unrealistic? And did you actually get healthier in that process?   My mission here is different than most in this space - I'm on a mission for deep, transformational health, not just a short term result.  I know from experience, both in my own life and others, that to truly transform your health you have to address MORE than just what you're eating or how much you're working out.  In this podcast and in my programs we address the 6 areas of DEEP Health for results that last a lifetime:   1. Physical Health - how your body is functioning 2. Mental Health - your thoughts, emotions, self-talk, etc. 3. Spiritual Health - your connection to a deeper meaning, purpose, and ultimately joy 4. Relational Health - your relationships to those around you and the world at large 5. Environmental Health - where you live and what you have access to 6. Occupational & Financial Health - how you handle these 2 major sources of stress   The diets and plans you've been on have likely only addressed the first area - physical health. When the results don't last we get down on ourselves and frustrated, we feel like failures, but we've missed the lesson: we tried to change EVERYTHING by only changing ONE thing! If we want lasting, deep, transformational health we need to address the WHOLE you in the context of your WHOLE life!   This is why I created the Healthy Mind/Healthy Body Program.  If you think you're ready for REAL change, click the link to check it out. Doors are opening soon so get on the list!   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes & Full Transcript:  https://www.tarafaulmann.com/podcast/entry/38   Links mentioned in the show: Episode 35 - A Little Help from My Friends Healthy Mind, Healthy Body Program   Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  grab your FREE "Make it Happen" workbook to set better goals and actually achieve them!     Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      ACCEPTING APPLICATIONS NOW!!   Learn More and Apply Here 

When we know better we can do better    We all talk about metabolism, usually in the context of how ours sucks and how it's the reason we can't lose weight.  But do you REALLY know how your metabolism works? What influences it? How you can change it?   This episode is the 20,000 foot view of your metabolism and how it works.  The truth is, it's a VERY intricate and sensitive system and is EXTREMELY personal and I couldn't possibly cover it all in a 30 minute episode.  The basic operating system is the same for all of us, but exactly how yours is working is completely individual to YOU. That's a big reason why "one size fits all" diets usually end in failure.      Unfortunately, we've received terrible advice over the years about diet and exercise and most of us have a metabolism that's "broken" or at least not functioning optimally because of it.  Add to that the complication that your metabolism is constantly changing as new stressors are placed on it, AND as you age and your hormones change which directly affects your metabolism, and we have a recipe for total frustration.     I'm going to clear up some of the confusion and give you some super simple things you can do right now to increase your awareness of things that may be negatively affecting your metabolism and some tips for how to repair it.  Just know that like any lasting change, fixing a broken metabolism takes time, patience, diligence and a willingness to learn and adjust.     We go much more in depth into the metabolism in the Healthy Mind/Healthy Body Program.  If you think you're ready for REAL change, click the link to check it out. Doors are opening soon so get on the list!   XOXO Tara   PS. If anything in this episode resonated with you, then share the LOVE! Post a screenshot of this episode in your stories and tag me @tarafaulmann! And join the conversation in our FREE No Nonsense Wellness Community!   Show Notes & Full Transcripts:  https://www.tarafaulmann.com/podcast/entry/37   Links mentioned in the show: Episode 36 - 3 Strategies to STOP Stress Eating Episode 14 - The Truth About Calories and Weight Loss   Join the FREE No Nonsense Podcast Community Join the No Nonsense Community: a place for women who are ready to get real with their health and their lives.   Grab Your FREE workbooks! Free Jumpstart Workbook   Looking for a quick head start? Grab this free workbook => 5 Simple Shifts to Jumpstart Your Health! This workbook will help you change your perspective and make some seemingly simple changes that could make ALL the difference in getting to your weight loss and health goals. Free Goal Setting Workbook  grab your FREE "Make it Happen" workbook to set better goals and actually achieve them!   Healthy Mind, Healthy Body Program & Membership! Ditch the Diets and Finally Make Peace with Food If you struggle with yo-yo dieting then you know how hard it is to make any real lasting change.  Unfortunately most women get stuck in the belief that being on a diet is the only way to lose weight and get healthy, and when they inevitably fail they've destroyed their self esteem, destroyed their relationship with food, and get stuck in a guilt/shame spiral that starts the whole process over again.   If you don't understand how reprogram your mind that is sabotaging you, and reprogram your body for health, you'll never make lasting progress.   That's why I created the Healthy Mind, Healthy Body Program; to teach you how to make a real, lasting transformation in your Mind AND Body.      ACCEPTING APPLICATIONS NOW!!   Learn More and Apply Here 

WHYYYYYYY did I do it again?!