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:

 

 

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

 

👉 Ask me!

Go ahead and ask! I'd love to answer your burning questions on the podcast! I guarantee, if you're wondering something, you're not the only one.  Click to Ask Tara and leave me a short question . . . and then listen for your question to be answered on an upcoming episode! 

 

Subscribe and Review:  

I'm honored to be a part of your health and wellness journey by showing up each week with inspiring, educational, and actionable content that I hope is truly helpful for you! I hope the No Nonsense Wellness Podcast blesses you each week.

One of the best ways you can bless me in return is by subscribing and leaving a review!  Doing that will help others find the podcast, and show them the value and support that's provided here.  CLICK HERE to subscribe & review!

 

Show Notes & Transcript: 

https://www.tarafaulmann.com/podcast/entry/86/

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

 

👉 Ask me!

Go ahead and ask! I'd love to answer your burning questions on the podcast! I guarantee, if you're wondering something, you're not the only one.  Click to Ask Tara and leave me a short question . . . and then listen for your question to be answered on an upcoming episode! 

 

Subscribe and Review:  

I'm honored to be a part of your health and wellness journey by showing up each week with inspiring, educational, and actionable content that I hope is truly helpful for you! I hope the No Nonsense Wellness Podcast blesses you each week.

One of the best ways you can bless me in return is by subscribing and leaving a review!  Doing that will help others find the podcast, and show them the value and support that's provided here.  CLICK HERE to subscribe & review!

 

Show Notes & Transcript: 

https://www.tarafaulmann.com/podcast/entry/85/

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

 

👉 Ask me!

Go ahead and ask! I'd love to answer your burning questions on the podcast! I guarantee, if you're wondering something, you're not the only one.  Click to Ask Tara and leave me a short question . . . and then listen for your question to be answered on an upcoming episode! 

 

Subscribe and Review:  

I'm honored to be a part of your health and wellness journey by showing up each week with inspiring, educational, and actionable content that I hope is truly helpful for you! I hope the No Nonsense Wellness Podcast blesses you each week.

One of the best ways you can bless me in return is by subscribing and leaving a review!  Doing that will help others find the podcast, and show them the value and support that's provided here.  CLICK HERE to subscribe & review!

 

Share the Wellness! 

 

 

Show Notes & Transcript: 

https://www.tarafaulmann.com/podcast/entry/84/

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:

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

 

👉 Ask me!

Go ahead and ask! I'd love to answer your burning questions on the podcast! I guarantee, if you're wondering something, you're not the only one.  Click to Ask Tara and leave me a short question . . . and then listen for your question to be answered on an upcoming episode! 

 

Subscribe and Review:  

I'm honored to be a part of your health and wellness journey by showing up each week with inspiring, educational, and actionable content that I hope is truly helpful for you! I hope the No Nonsense Wellness Podcast blesses you each week.

One of the best ways you can bless me in return is by subscribing and leaving a review!  Doing that will help others find the podcast, and show them the value and support that's provided here.  CLICK HERE to subscribe & review!

 

Share the Wellness! 

 

 

Show Notes & Transcript: 

https://www.tarafaulmann.com/podcast/entry/83/

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

 

👉 Ask me!

Go ahead and ask! I'd love to answer your burning questions on the podcast! I guarantee, if you're wondering something, you're not the only one.  Click to Ask Tara and leave me a short question . . . and then listen for your question to be answered on an upcoming episode! 

 

Subscribe and Review:  

I'm honored to be a part of your health and wellness journey by showing up each week with inspiring, educational, and actionable content that I hope is truly helpful for you! I hope the No Nonsense Wellness Podcast blesses you each week.

One of the best ways you can bless me in return is by subscribing and leaving a review!  Doing that will help others find the podcast, and show them the value and support that's provided here.  CLICK HERE to subscribe & review!

 

Show Notes & Transcript: 

https://www.tarafaulmann.com/podcast/entry/82

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

 

👉 Ask me!

Go ahead and ask! I'd love to answer your burning questions on the podcast! I guarantee, if you're wondering something, you're not the only one.  Click to Ask Tara and leave me a short question . . . and then listen for your question to be answered on an upcoming episode! 

 

Subscribe and Review:  

I'm honored to be a part of your health and wellness journey by showing up each week with inspiring, educational, and actionable content that I hope is truly helpful for you! I hope the No Nonsense Wellness Podcast blesses you each week.

One of the best ways you can bless me in return is by subscribing and leaving a review!  Doing that will help others find the podcast, and show them the value and support that's provided here.  CLICK HERE to subscribe & review!

 

Share the Wellness! 

 

 

Show Notes & Transcript: 

https://www.tarafaulmann.com/podcast/entry/81

But won't fat make me fat?

 

No. 😏 No it won't, we can put that myth to bed right?  Fat is an ESSENTIAL part of your diet, you cannot be healthy without adequate fat.  Fat is necessary to absorb certain vitamins like A, D, E, & K, to reduce inflammation, regulate your immune system and synthesize hormones .  Every single cell in your body has a layer of fat around it and your entire nervous system is sheathed in a layer of fat.  Fat is important! The problem most of us have is we ingest a lot of "bad" fats and not enough "good" fats. 

 

So perhaps I should amend that first statement - GOOD fats are healthy and essential, BAD fats will make you inflamed, sick, and yes, probably fat.   But what's a good fat, what's a bad fat and how much should you be eating? Is the Keto diet something you should try?  How did fats get so demonized in the first place?

 

In this second installment of our "focus on the food" series I'm going to break it ALL down for you!  

 

XOXO

Tara

 

Important Links:

Episode 16 - Should I Track Macro's to Lose Weight?

Episode 27 - What the Heck is Healthy Eating Anyway?

Episode 44 - The Truth About Sugar & Your body

Episode 79 - Optimizing Protein for Health

 

Subscribe and Review:  

I'm honored to be a part of your health and wellness journey by showing up each week with inspiring, educational, and actionable content that I hope is truly helpful for you! I hope the No Nonsense Wellness Podcast blesses you each week.

One of the best ways you can bless me in return is by subscribing and leaving a review!  Doing that will help others find the podcast, and show them the value and support that's provided here.  CLICK HERE to subscribe & review!

 

Show Notes & Transcript: 

https://www.tarafaulmann.com/podcast/entry/80

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?

 

👉 Ask me!

Go ahead and ask! I'd love to answer your burning questions on the podcast! I guarantee, if you're wondering something, you're not the only one.  Click to Ask Tara and leave me a short question . . . and then listen for your question to be answered on an upcoming episode! 

 

Subscribe and Review:  

I'm honored to be a part of your health and wellness journey by showing up each week with inspiring, educational, and actionable content that I hope is truly helpful for you! I hope the No Nonsense Wellness Podcast blesses you each week.

One of the best ways you can bless me in return is by subscribing and leaving a review!  Doing that will help others find the podcast, and show them the value and support that's provided here.  CLICK HERE to subscribe & review!

 

Share the Wellness! 

 

 

Show Notes & Transcript: 

https://www.tarafaulmann.com/podcast/entry/79

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​

 

👉 Ask me!

Go ahead and ask! I'd love to answer your burning questions on the podcast! I guarantee, if you're wondering something, you're not the only one.  Click to Ask Tara and leave me a short question . . . and then listen for your question to be answered on an upcoming episode! 

 

Subscribe and Review:  

I'm honored to be a part of your health and wellness journey by showing up each week with inspiring, educational, and actionable content that I hope is truly helpful for you! I hope the No Nonsense Wellness Podcast blesses you each week.

One of the best ways you can bless me in return is by subscribing and leaving a review!  Doing that will help others find the podcast, and show them the value and support that's provided here.  CLICK HERE to subscribe & review!

 

Show Notes & Transcript: 

https://www.tarafaulmann.com/podcast/entry/78

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 >  [email protected] 

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.

 

👉 Ask me!

Go ahead and ask! I'd love to answer your burning questions on the podcast! I guarantee, if you're wondering something, you're not the only one.  Click to Ask Tara and leave me a short question . . . and then listen for your question to be answered on an upcoming episode! 

 

Subscribe and Review:  

I'm honored to be a part of your health and wellness journey by showing up each week with inspiring, educational, and actionable content that I hope is truly helpful for you! I hope the No Nonsense Wellness Podcast blesses you each week.

One of the best ways you can bless me in return is by subscribing and leaving a review!  Doing that will help others find the podcast, and show them the value and support that's provided here.  CLICK HERE to subscribe & review!

 

Show Notes & Transcript: 

https://www.tarafaulmann.com/podcast/entry/77