The Life Transformer Show
The Life Transformer Show with ladies health and fitness coach and creator of the Life Transformer 12 week Body Plan Tara Hammett
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Ep 222 - Q&A Fasted Training & Boredom eating
04/23/2024
Ep 222 - Q&A Fasted Training & Boredom eating
In this episode of The Life Transformer Show, Tara does a live Q&A session covering a range of questions. Covering questions around how much protein you should be eating. How often should you be taking creatine? Bedtime routine habits: how can you set good habits and keep consistent with them. Should you do your workouts fasted or after your meal? How can you stop yourself from eating when you’re bored? What You Will Learn In This Episode: How much protein you should be eating. How often you should be taking creatine. Sorting out your bedtime routine. Workouts better fasted or after meals? How To Contact Tara Hammett:
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Ep 221 - Stop thinking you have calories left over, managing periods & More
04/16/2024
Ep 221 - Stop thinking you have calories left over, managing periods & More
In this episode of The Life Transformer Show, Tara answers some questions from the ladies in the Life Transformers. Recalculating your weekly calories when changing how active you are and after you lose weight. How you can be eating really healthy looking meals but still be gaining weight, tracking and measuring is super important. Topics over supplements such as creatine and many other questions answered. What You Will Learn In This Episode: Healthy meals can still cause you to gain weight. Creatine and what it’s for. When to recalculate your weekly calories. What exercises you should be doing. How To Contact Tara Hammett:
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Ep 220 - Are 3000 Calorie Weekend days getting in your way
04/09/2024
Ep 220 - Are 3000 Calorie Weekend days getting in your way
In this episode of The Life Transformer Show, Tara talks about big calorie weekend days getting in the way of your progress. How you can have a perfectly tracked week on calories then just throw it all in the bin when you get to the weekend. And how you can find a balance with not cancelling plans but making a compromise and not having all the things on your meals out. What You Will Learn In This Episode: Tracking Calories How to avoid binge eating on the weekends How to focus your mindset if you do overindulge How To Contact Tara Hammett:
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Ep 219 - Post Easter & Weekend weight loss tips plus Q&A
04/02/2024
Ep 219 - Post Easter & Weekend weight loss tips plus Q&A
In this episode of The Life Transformer Show, Tara chats all about post Easter. Weekend weight loss tips whilst some questions asked by her life transformers. Covering questions like snacking in a controlled way. Looking at your food behaviours on the weekends and not letting it get the better of you. How the family are all wanting different meals and how you can plan for the week. And more! What You Will Learn In This Episode: Snacking portion control. Weekends food behaviour management. Meal planning for the family. What to do with your leftover Easter Eggs How To Contact Tara Hammett:
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Ep 218 - 4 Steps For Weight Loss Success
03/26/2024
Ep 218 - 4 Steps For Weight Loss Success
In this episode of The Life Transformer Show, Tara gives you the 4 steps for weight loss success. Covering things from consistency and accountability and nailing the basics of weight loss. Gaining clarity on your goals and of the things that are getting in your way and preventing you from staying consistent. How you can get on top of removing some temptation that always causes you to slip up. What You Will Learn In This Episode: Importance of accountability. Keeping yourself consistent. Gaining clarity on goals and things that get in your way. Removing temptation. How To Contact Tara Hammett:
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Ep 217 - Holidays, Weight Loss and why you must start anyway
03/19/2024
Ep 217 - Holidays, Weight Loss and why you must start anyway
In this episode of The Life Transformer Show, Tara talks about holidays and how they should not get in the way of starting a plan and being successful. She stresses how there is no need to put your progress on hold because of celebrations. Tara discusses how creating good habits can even make holidays even better! She refers to “making the most” of your holiday and how it does not always need to be what you eat that is the highlight of it. Tara talks about exercising on holiday and how you should not feel guilty if you don’t workout and how to get back to good habits when arriving home. What You Will Learn In This Episode: Why you should start putting yourself first. How to make the most of your holidays. What are your home behaviours? Reflecting on having a good time and getting back to your habits when home. How To Contact Tara Hammett:
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Ep 216 - Macros and weight loss
03/12/2024
Ep 216 - Macros and weight loss
In this episode of The Life Transformer Show, Tara talks about macros and weightloss. All about what Macro Nutrients are and how you can sometimes stress over getting the right amount of each. Whats the most important thing to pay attention to. Do you have to be counting calories to achieve weight loss? All discussed in todays episode. What You Will Learn In This Episode: What Macro Nutrients Are. Does tracking Macros cause stress? If you’re tracking macros do you have to also track calories? Do you need to track calories to lose weight? How To Contact Tara Hammett:
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Ep 215 - Peri_Menopause, New HRT, Testosterone and CBT
03/05/2024
Ep 215 - Peri_Menopause, New HRT, Testosterone and CBT
In this episode of The Life Transformer Show, Tara and Dr Sandar answer your questions. They talk about pros and cons of taking testosterone and how long it takes for the patches to start working. Dr Sandar explains what hot flushes are and how they can impact you. She refers to a new treatment that can help block the physical symptoms of a flush. She asks you to consider ways to reframe your thinking towards sleep and offers suggestions to help you relax. What You Will Learn In This Episode: How would testosterone affect the body? How the menopause could be causing your aches and pains. Hot flushes and how to help block these. Sleep problems that can arise and how to help reframe your mindset. How To Contact Tara Hammett:
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Ep 214 - How to be more focused on the weekend, Type 2 Diabetes advice plus more
02/27/2024
Ep 214 - How to be more focused on the weekend, Type 2 Diabetes advice plus more
In this episode of The Life Transformer Show, Tara talks about how to be more focused on the weekend. Advice around Type 2 diabetes. Ways in which you can get more protien into your meals from meat and dairy to getting it from veggies in the form of beans and lentils. Getting into a “rut” or feeling exhausted and how you can rest and recharge yourself. How you can build a better relationship with exercise and more. What You Will Learn In This Episode: Great sources of protein including from veggies. Burnout is real and how you can manage it. Creating a good relationship with exercise. Type 2 Diabetes advice. How To Contact Tara Hammett:
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Ep 213 - Perimenopause & Supplements
02/20/2024
Ep 213 - Perimenopause & Supplements
In this episode of The Life Transformer Show, Tara talks about supplements and how they can help you feel better long term. She discusses hormone deficiencies and symptoms that can arise during perimenopause. Tara asks you to think about how you are looking after your physical and mental health. She emphasises healthy habits and how these are just as important as supplements you may take. Tara discusses potential benefits than you can experience taking Lion’s Mane and refers to studies that she has researched. What You Will Learn In This Episode: How to get access to Tara’s free ebook on perimenopause. How are you looking after your health? Ways to get supplements in your diet. What is Lion’s Mane and how it can help you. How To Contact Tara Hammett:
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Ep 212 - Small Tweaks You MUST Do To Speed Up Fatloss plus more...
02/13/2024
Ep 212 - Small Tweaks You MUST Do To Speed Up Fatloss plus more...
In this episode of The Life Transformer Show, Tara talks about how we need to pay attention to the small things and look at the snacks and grazes that add up throughout the day. Tara discusses emotional eating and how the environment can support you when you’re stressed. She mentions procrastination and scheduling our time to help us meet our goals whilst reframing our attitude towards exercise. She talks about filling meals with high protein and how these can help regulate appetite. What You Will Learn In This Episode: How all the ‘small’ snacks add up. What is your one intention of the day? Finding time to fit your workouts in. How you can stop snacking on unhealthy snacks. How To Contact Tara Hammett:
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Ep 211 - Feb Reframe, Liquid & exercise Calories
02/06/2024
Ep 211 - Feb Reframe, Liquid & exercise Calories
In this episode of The Life Transformer Show, Tara talks about how she has shifted her focus away from doom and gloom of her least favourite month. And has discovered new ways to turn it into a positive time. How certain things can sneak up on you such as calories in your drinks, from coffees to alcohol. And how tracking your work out burn calories could be innaccurate and you end up eating more than you should. What You Will Learn In This Episode: Reframing your mindset in a struggle month. All about the February challenge. How liquid calories can sneak into your day. Tracking calorie burn and inaccuracies. How To Contact Tara Hammett:
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Ep 210 - Sleep routine, Overwhelm Eating & People Pleasing
01/30/2024
Ep 210 - Sleep routine, Overwhelm Eating & People Pleasing
In this episode of The Life Transformer Show, Tara chats about sleep and why you should be trying to wind down before going to bed. She discusses ways to ‘shut down’ before bedtime, from having a welcoming bedroom to turning off devices. Tara talks about how to deal with stress in a healthy way. Tara emphasises the importance of balance when it comes to relaxation and leisure time. What You Will Learn In This Episode: What to do half an hour before bedtime. Routine ideas and conditions to set yourself before bedtime. How and why we respond to stress the way we do. How to look after yourself when you’re not working! 6 week Fit and Focused Challenge: https://tarahammett.com/fit-focused/ff-eb-register/ How To Contact Tara Hammett:
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Ep 209 - 3 Ways to STOP Emotional Eating
01/23/2024
Ep 209 - 3 Ways to STOP Emotional Eating
In this episode of The Life Transformer Show, Tara chats with you about why you might end up emotionally eating and 3 ways to stop emotional eating. Over time we have conditioned ourselves with eating whenever we are hurting. Or if we are bored. And these a just a couple of things that could lead you to eating when you don’t need to. What You Will Learn In This Episode: Triggers for emotional eating. 3 Ways you can stop yourself emotional eating. Recovering from micro stresses that build up. More about the 6 week Fit and Focused Challenge. 6 week Fit and Focused Challenge: How To Contact Tara Hammett:
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Ep 208 - Lose weight without calorie counting, Low mood eating, Are you really in a calorie deficit & more
01/16/2024
Ep 208 - Lose weight without calorie counting, Low mood eating, Are you really in a calorie deficit & more
In this episode of The Life Transformer Show, Tara discusses losing weight without counting calories. When you’re feeling down then end up turning to food and how you can manage your emotions. How picking and grazing on food can put the calories in that you don’t notice. Don’t let sore legs stop you from exercising. Are you setting your cupboards up for big wins or big fails. What You Will Learn In This Episode: How to lose weight without counting calories. Picking and grazing on snacks causing the problem. Still exercising with sore legs. Managing emotional eating. How To Contact Tara Hammett:
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Ep 207 - Fear of stopping calorie counting & losing control, inaccurate scales & more
01/10/2024
Ep 207 - Fear of stopping calorie counting & losing control, inaccurate scales & more
In this episode of The Life Transformer Show, Tara discusses a number of questions. Fancy weighing scales with additional information and how accurate are they? Navigating around all the left over food treats from Christmas and getting back into healthy habits. When you’re ill and want to just eat junk food. And fears around counting calories can stopping counting calories make you fall off the wagon and aid in taking your eye off the ball. What You Will Learn In This Episode: Fancy weighing scales are they worth it? Christmas leftover foods tempting bad habits. Being ill and eating more. Fears around calorie counting. How To Contact Tara Hammett:
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Ep 206 - 15 Habits for 2024
01/02/2024
Ep 206 - 15 Habits for 2024
In this episode of The Life Transformer Show, Tara wishes a happy new year and kicks off the year discussing making new habits for 2024. Tara is covering 15 of her top tips in this podcast covering things such as. Lifting weights and how important it is to your health. Getting out and about walking. Never underestimate the power of walking! How you should aim to get protein into every single meal. Just a few of the tips Tara mentions. What You Will Learn In This Episode: Tara’s 15 top tips. Importance of lifting weights. How walking alone makes huge impact. Getting protein in every single meal. How To Contact Tara Hammett:
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Ep 205 - Reflecting on 2023
12/28/2023
Ep 205 - Reflecting on 2023
In this episode of The Life Transformer Show, Tara reflects back on 2023. Do you think the effort that you’re putting in, is reflected in the outcomes of your journey. Reflecting on what went really well? What could have gone better? How hard times in the past year have taught valuable lessons to shape 2024 to be a great year. What You Will Learn In This Episode: Reflecting back on the good and bad of 2023. Have you learned anything to benefit you in 2024? Changing your mindset for the best progress. What will you learn for 2024? How To Contact Tara Hammett:
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Ep 204 - Christmas weight loss , volume eating and workout your protein
12/19/2023
Ep 204 - Christmas weight loss , volume eating and workout your protein
In this episode of The Life Transformer Show, Tara does another Q&A over the Christmas period. She talks about staying focused and how you can easily slip out of your good routines over the holidays and if you do how you can get back on track. Tara also discusses the concept of eating less and explains the strategy of incorporating high protein and high volume foods into meals to feel fuller. What You Will Learn In This Episode: How to not slip out of your good routines. If you have a blip how you can regain focus. Strategies to keep yourself feeling full. How to remain accountable with your healthy habits. Festival Focus Accountability Challenge: https://tarahammett.com/xmas-festive-focused/ How To Contact Tara Hammett:
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Ep 203 - Q&A Maintain Christmas Focus and Control your behaviours
12/12/2023
Ep 203 - Q&A Maintain Christmas Focus and Control your behaviours
In this episode of The Life Transformer Show, Tara is answering your questions again talking about maintaining focus over Christmas, and how you can better control your behaviours. Giving some great tips on achieving results over Christmas and sharing some wins with you to show what can be achieved. What You Will Learn In This Episode: How you can find some great recipes. Four Tips for keeping to your goals this Christmas. Target daily step goals. Daily and Weekly checkins how useful are they? Festival Focus Accountability Challenge: https://tarahammett.com/xmas-festive-focused/ How To Contact Tara Hammett:
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Ep 202 - How to have the best Christmas and pay attention to your goals
12/05/2023
Ep 202 - How to have the best Christmas and pay attention to your goals
In this episode of The Life Transformer Show, Tara is helping you to have the best christmas, be happy and enjoy all the things, but still pay attention to achieving your lifetime goals. Christmas can often leave you feeling with dread about putting on weight over the festive period. So how can you be mindful on enjoying all these things, but still maintaining focus on your goals? What You Will Learn In This Episode: Working on behaviours in the moment. How to recover from an overzealous day. How to prove to yourself that you can enjoy and still achieve. Accountability keeping you on track this Christmas. Festival Focus Accountability Challenge: How To Contact Tara Hammett:
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Ep 201 - Q&A Stop picking on rubbish, bedtime routines, eating out and IBS
11/28/2023
Ep 201 - Q&A Stop picking on rubbish, bedtime routines, eating out and IBS
In this episode of The Life Transformer Show, Tara is back with another Q&A session covering questions such as bedtime routines and how you can better get control of your sleeping habits. A discussion on IBS and tips on what you eat and how bloating and water retention can affect the scales. How you can navigate your way through treats over the festive period. Eating out and planning your meals out and the menus before you get to the restaurant. What You Will Learn In This Episode: Using sleep on your phone to help your routine. IBS and finding the right foods for you. Avoiding other family members treats in the house. Eating out and festive treats. How To Contact Tara Hammett:
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Ep 200 - How Deb & Caroline upgraded their lives forever
11/21/2023
Ep 200 - How Deb & Caroline upgraded their lives forever
In this episode of The Life Transformer Show, Tara has invited on two guests, Deb & Caroline. Where they talk about how they upgraded their lives forever. They discuss their journeys, struggles and wins along the way. Covering all the things like the live workouts to their eating habits and managing what they eat. How a change in exercise habits made all the difference. What You Will Learn In This Episode: Home live PT sessions. Cardio, weight training or both? Hitting your workouts first thing in the morning. Does weight training make you beefy? Getting your steps in. How To Contact Tara Hammett:
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Ep 199 - Q&A Christmas treats, weekend FOMO and holiday workouts
11/14/2023
Ep 199 - Q&A Christmas treats, weekend FOMO and holiday workouts
In this episode of The Life Transformer Show, Tara has a Q&A session all around Christmas treats and how you can easily lose track of all the christmas treats you’re having. Weekend FOMO when it’s the weekend and everyone is having drinks and you’re wanting to join in. Holiday Workouts making sure you can get inspired to do your workouts during your holidays. What You Will Learn In This Episode: Hitting your nutrition targets. Ways to build muscle. Workouts when on holiday. Navigating christmas events. How To Contact Tara Hammett:
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Ep 198 - Q&A Evening Binges & Cravings, Bloating, Snack Bars & Step Counts
11/07/2023
Ep 198 - Q&A Evening Binges & Cravings, Bloating, Snack Bars & Step Counts
In this episode of The Life Transformer Show, Tara talks about our behaviours, mood and creating habits and routines.Tara mentions that some of our behaviours might be ‘mindless’ and shares ideas on how to change the pattern. Tara discusses night time cravings and asks you to consider whether you have eaten enough in the day. She encourages you to think about why you want to have snack bars and offers alternatives to keep you satisfied. Tara talks about having weekly step targets rather than daily to take the pressure off! What You Will Learn In This Episode: How to stop night time cravings. Are you eating enough in the day? How to plan your meals and keep your energy up. Ways to get your steps in. How to have boundaries when it comes to alcohol. Want to join the last 6-week plan of this year? Click the link below! How To Contact Tara Hammett:
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Ep 197 - How to manage hunger, Deflated by the scales and Period Symptoms
10/31/2023
Ep 197 - How to manage hunger, Deflated by the scales and Period Symptoms
In this episode of The Life Transformer Show, Tara covers a range of topics from managing hunger, being deflated by the scales after not being happy with what you’ve seen to period symptoms. Tara chats about her personal experiences from the last few weeks and how she battled with increased hunger and weight management. What You Will Learn In This Episode: Changes from having the coil fitted. How to manage hunger effectively. Stepping on the scales and understanding what you see. Advice on hormones and anxiety changes. Want to join the last 6-week plan of this year? Click the link below! How To Contact Tara Hammett:
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Ep 196 - How to break free from a yo-yo dieting cycle
10/24/2023
Ep 196 - How to break free from a yo-yo dieting cycle
In this episode of The Life Transformer Show, Tara talks about how you can break through the vicious cycle of dieting and how the scales make you feel. She encourages you to think about what your goals are, is it the number you see on the scale? Tara discusses your calorie, protein and fibre goals and how to consider these. She emphasises the importance of all meals having protein content, even breakfast and lunch! What You Will Learn In This Episode: How the scales can influence your behaviour and how you feel. What is your goal? Why are macronutrients important? Why lunch is just as important as breakfast. How To Contact Tara Hammett:
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Ep 195 - When to Lower Calories, Creating your goals and Getting back on track
10/17/2023
Ep 195 - When to Lower Calories, Creating your goals and Getting back on track
In this episode of The Life Transformer Show, Tara talks about how to feel in control of your fitness despite living a busy life.Tara answers your questions and discusses how to log your calories in different ways and not just using calorie trackers. Tara stresses that whilst weight loss goals are important, creating a positive and healthy mindset helps consistency. Tara discusses how later nights can feel like living in a different time zone and how you can create good sleep habits that will ultimately help you create better daily ‘regulars’. What You Will Learn In This Episode: How calorie calculators are helpful but when to move away from them. Why it’s important to be mindful of your decisions. What really matters to you? Why sleep is important. How it is good to be selfish sometimes. How To Contact Tara Hammett:
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Ep 194 - How to be kinder to yourself & happier with Psycho Therapist Jo
10/10/2023
Ep 194 - How to be kinder to yourself & happier with Psycho Therapist Jo
In this episode of The Life Transformer Show, Tara is joined by Psyco Therapist Jo Williams. They chat about how to be kinder to yourself. How to look at your body as more than just Instagrammable and actually appreciating what it can actually do. How to not put too much self worth on how you look. And a whole lot more to get you feeling happier. What You Will Learn In This Episode: Mental health isn’t a sign of weakness. What your body can achieve. Don’t assign your self worth on your looks. How you can be kinder to yourself. How To Contact Tara Hammett:
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Ep 193 - Takeaway tips and lowering the bar plus more
10/03/2023
Ep 193 - Takeaway tips and lowering the bar plus more
In this episode of The Life Transformer Show, Tara is answering your questions and she is full of tips! Tara discusses what options you have when going out for food with family and friends and what swaps and saves you can make. She talks about ‘critical thinking’ and considering what you’re eating when making a food order. Tara also emphasises the importance of not putting too much pressure on ourselves and lowering the bar we set. What You Will Learn In This Episode: How to stay on track when eating out. What to consider when going out for food, eg. protein, carbohydrates in food. Ways to ‘lower the bar’ and maintain healthy behaviours. How to manage your appetite and make good food choices. How To Contact Tara Hammett:
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