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The Life Transformer Show with ladies health and fitness coach and creator of the Life Transformer 12 week Body Plan Tara Hammett
314 Episodes
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In this episode Tara tackles holiday mindset, emotional eating, realistic calorie adjustments, workout confidence, alcohol strategies, protein and fiber targets, and practical next steps to regain control after a treat-filled weekend. What You Will Learn In This Episode: Holidays and flexibility enjoying special moments Focus on what you can control Portion control and food choices while away Track habits and use simple reminders to keep baseline behaviors consistent Consistency matters more than perfect technique early on. And More How To Contact Tara Hammett: tarahammett.com Facebook In this episode Tara tackles holiday mindset, emotional eating, realistic calorie adjustments, workout confidence, alcohol strategies, protein and fiber targets, and practical next steps to regain control after a treat-filled weekend. What You Will Learn In This Episode: Holidays and flexibility enjoying special moments Focus on what you can control Portion control and food choices while away Track habits and use simple reminders to keep baseline behaviors consistent Consistency matters more than perfect technique early on. And More How To Contact Tara Hammett: tarahammett.com Facebook
In this episode Tara answers members' questions about setbacks, motivation, travel and events, low energy and emotions, accountability, and how to recover and keep progress. What You Will Learn In This Episode: When illness or a bad week tempts you to "overdo" recovery Boost weeks and travel/events (family wedding, etc.) Feeling low, low energy, cravings, and emotional eating If you feel you've wasted months or aren't making progress Anxiety about live sessions, cameras, joining groups Practical, recurring recommendations from Tara And More How To Contact Tara Hammett: tarahammett.com Facebook
This episode is a client success interview focused on sustainable weight loss, strength training, and behavior change for busy women. Julie shares her background, what she struggled with, how she discovered Tara's program, and the results and mindset shifts she's experienced. What You Will Learn In This Episode: About Julie and how weight crept on over years A health check (and life re-evaluation) prompted her to take action Julie joined a two-week trial, then a six-week plan, and eventually committed to a year Julie lost 18 pounds and reached her target weight Julie stresses that this isn't "a diet" but a life change And more How To Contact Tara Hammett: tarahammett.com Facebook
In this episode of The Life Transformer Q&A, Tara answers member questions about quick, low‑fuss high‑protein recipes, what to do if you're eating below your calorie target and noticing scale changes, how to restart after illness or setbacks, practical tweaks when you don't weigh yourself, how to log pasta (dry vs. cooked), and strategies for managing cravings and hitting protein consistently. What You Will Learn In This Episode: Easy, calorie‑managed recipes for busy evenings If you're eating fewer calories than your target Restarting your journey after illness or a setback Hitting protein targets consistently Faster fat‑loss or aggressive plans And more. How To Contact Tara Hammett: tarahammett.com Facebook
In this episode of The Life Transformer Q&A, Tara answers coaching questions about protein, habit-building, managing cravings, training with home equipment, handling setbacks like injury, and how to break the cycle of losing and regaining weight. What You Will Learn In This Episode: Distribute protein across the day rather than trying to consume it all at one meal. Focus on building sustainable systems, not short-term "30-day" patches. High protein snack ideas. Track and identify when and why gains happen. What strength training equipment you can use. And more. How To Contact Tara Hammett: tarahammett.com Facebook
In this episode of The Life Transformer Q&A, This episode focuses on common obstacles to weight loss and healthy habits, with practical advice, tough-love reminders, and real-life examples from Tara's own week. Below are the most important points organised for quick reference. What You Will Learn In This Episode: Accountability is critical, you need support Action matters more than knowledge Routine and planning are the backbone of progress Emotions and stress drive many lapses Creating clear, repeatable daily routines for weekdays And more How To Contact Tara Hammett: tarahammett.com Facebook
In this episode of The Life Transformer Q&A, Tara answers questions covering how to handle an unexpected restaurant meal without derailing progress. Whether 8,000 daily steps would be enough to support fat loss. How to protect muscle during weightloss, practical ways to increase protein for every meal and more. What You Will Learn In This Episode: Unexpected meals out (restaurants, events) are normal and not a reason to panic A single meal won't undo progress Is 8,000 steps/day enough? Programs should preserve muscle through protein intake and strength training Episodes of "eating like crazy" are often emotional, not just about food And more How To Contact Tara Hammett: tarahammett.com Facebook
In this episode of The Life Transformer Q&A, Tara answers common questions women have when starting a weight-loss and fitness journey, focusing on sustainable habits, mindset, and practical tips for busy lives. What You Will Learn In This Episode: Weight loss is rarely linear The scale is affected by many things Many people have a strong emotional reaction to scale readings Prioritising strength training Ensure you're actually meeting calorie and protein targets And more How To Contact Tara Hammett: tarahammett.com Facebook
In this episode of The Life Transformer Q&A, Tara answers questions about hydration strategies, calorie targets and injury adjustments, handling social pressure around drinking, interval-timing tools, collagen and supplement priorities, sleep troubleshooting, knee-friendly exercise modifications, portion control, and community accountability. What You Will Learn In This Episode: Practical, realistic wellbeing habits for busy women Small adjustments that add up Simple strategies for social pressure around drinking and food Tools and supplements that many clients find helpful And More How To Contact Tara Hammett: tarahammett.com Facebook
In this episode of The Life Transformer Q&A, Tara answers questions about motivation, habits, supplements, meal planning for shift work and trips, portion control, managing plateaus, and recommended reading. Below are the most important points and practical takeaways. What You Will Learn In This Episode: Get clear, specific goals that excite you Create small, appealing habits and rituals that boost your mood Tara shares books she's noticed people reading and that are helpful for mindset Recalculating calorie intake after about every half stone change in weight Low-calorie, low-carb, high-protein meal ideas And More How To Contact Tara Hammett: tarahammett.com Facebook
In this episode of The Life Transformer Q&A, Tara hosts a live coaching session and answers member questions about realistic, sustainable ways busy women can make progress with weight, strength, nutrition, and mindset, especially after holidays, travel, or life disruptions. What You Will Learn In This Episode: You don't need a large calorie surplus to build muscle Beginners (or people returning from a break) can build muscle even in a calorie deficit Practical ways to increase protein without many extra calories Accept that life gets messy, learn from slips, and keep returning to consistent habits rather than aiming for perfection Plan small daily non-negotiables, use check-ins or one-to-one support, and focus on consistency not perfection How To Contact Tara Hammett: tarahammett.com Facebook
In this episode of The Life Transformer Q&A, Tara answers common questions busy women ask about weight loss, training, nutrition, motivation and practical habits for getting back on track after holidays or disruptions. What You Will Learn In This Episode: Tara shares a real-life week: she lifted four times, tracked steps, and prioritised simple meals despite disruptions (school closures, weather) Enjoying social meals without guilt while managing portions overall Repeating a few go-to meals makes hitting calorie and protein targets much easier Meal prep and routine reduce decision fatigue Track everything that goes in your mouth (food, snacks, drinks, even fruit and milky/hot drinks) How to adjust your training when you have an injury And more How To Contact Tara Hammett: tarahammett.com Facebook
In this episode of The Life Transformer Q&A, Tara answers member questions and shares practical, common-sense advice for busy women who want to feel more in control of their health and fitness. Focusing on mindset and sustainable habits as the foundation for long-term success, plus tactical tips for strength training, short workouts, navigating holidays, managing perimenopause symptoms, and building muscle without unnecessary calorie surplus. Tara emphasises imperfect consistency, simple non-negotiables, and routines that fit real life. What You Will Learn In This Episode: Why mindset and emotional management are the foundation for lasting progress Why maintaining or increasing strength training through the year (including holidays) helps preserve and build muscle, improve body composition, and supports long-term results How short (5–20 minute) workouts, progressive overload with low equipment, and recorded/live classes keep you consistent when life gets busy or you're traveling. Practical strategies for short-term fat loss goals And more. How To Contact Tara Hammett: tarahammett.com Facebook
In this episode of The Life Transformer Q&A, Tara answers member questions and shares practical holiday-season advice for busy women trying to stay consistent with fitness and nutrition. Topics include keeping workouts short and effective, why strength training matters (especially when calories rise), realistic calorie guidance, quick high-protein meal ideas, maintaining momentum over the holidays, mindset and accountability strategies, and how to enjoy treats without derailing progress. She stresses imperfect consistency, simple non-negotiables, and sustainable habits you can actually keep. What You Will Learn In This Episode: Why maintaining or increasing strength training through the holidays helps preserve and build muscle even if you're not in a calorie deficit. How short (5–20 minute) workouts, low-equipment sessions, and recorded classes can keep you consistent when life gets busy or you're traveling. Practical meal and recipe strategies, batching, high-protein quick meals, and portable options, to avoid last-minute choices. How to handle holiday temptations sensibly, enjoy favorites intentionally rather than sampling everything. And more. How To Contact Tara Hammett: tarahammett.com Facebook
In this episode of The Life Transformer Q&A, Tara answers member questions about appetite increases from running, simple hotel-room and low-equipment workouts, essential supplements she recommends, managing emotional eating and holiday temptations, handling plateaus and calorie adjustments, single-leg exercise form and core bracing, the risks of aggressive low-calorie dieting, and practical mindset habits to get back on track. She emphasises behavior change, small consistent actions, and sustainable strategies busy women can actually use. What You Will Learn In This Episode: Why running can increase appetite and when strength training or walking might be better for fat loss Easy, equipment-light workout options for travel and how to keep training when busy The basic supplements Tara recommends and why Why very aggressive calorie cuts need coaching and an exit plan to avoid rebound And more How To Contact Tara Hammett: tarahammett.com Facebook
In this episode of The Life Transformer Q&A, Tara answers member questions on managing holiday drinking and festive overeating, staying hydrated when you hate plain water, interpreting scale vs. shape changes, getting back on track after mini-holidays, dealing with emotional eating and stress, adjusting training and steps for progress, night-shift snacking, protein choices and digestion, and practical habits to stay consistent through December. She focuses on simple, realistic strategies busy women can actually use. What You Will Learn In This Episode: How to handle alcohol and holiday treats without undoing progress Practical hydration tips if you struggle to drink plain water How to recover quickly after travel or short breaks and prevent gradual holiday weight gain Why calories and hitting your protein target are the priorities And more How To Contact Tara Hammett: tarahammett.com Facebook
In this episode of The Life Transformer Q&A, Tara answers member questions about stubborn belly/hip fat, handling parties and festive eating, quick high-protein meals for busy days, portion control and tracking, managing stress and emotional eating, step targets vs. sedentary calculators, home training gear, and staying consistent through the holidays. She emphasizes practical, sustainable habits you can actually keep. What You Will Learn In This Episode: How to manage stubborn lower belly and hip fat with consistency and behavior change Mindset and tactics for enjoying parties and restaurant nights without derailing progress Quick, high-protein meal ideas and convenience food swaps for busy days Portion control and simple tracking tips Why daily steps and movement matter for fat loss alongside resistance training And more
In this episode of The Life Transformer Q&A, Tara answers member questions about session recordings, book picks, evening meals and snacking, home training equipment, handling a rich restaurant night, a sore knee after wall‑sits, fibre‑rich foods, calorie/protein targets, health anxiety, and staying consistent. She focuses on simple, practical habits you can actually keep. What You Will Learn In This Episode: Avoid snacking around others: plan satisfying meals Home equipment advice Enjoying restaurant nights out without derailing progress Knee pain exercise alternatives And more How To Contact Tara Hammett: tarahammett.com Facebook
In this episode of The Life Transformer Q&A, Tara answers member questions on handling restaurant weekends, emotional eating, perimenopausal low energy, a sore knee and returning to strength work, pescatarian high‑protein choices, quick warm breakfasts, choosing a walking pad, and whether daily accountability posts are necessary. She focuses on simple, practical habits you can actually keep. What You Will Learn In This Episode: Manage restaurant nights: nail your habits on other days, avoid arriving starving, control portions and enjoy without guilt Beat emotional eating: recognise triggers and use non‑food coping tools; use the membership's emotional‑eating framework Low‑energy/perimenopause weeks: plan smaller, manageable movement, prioritise rest, consider maintenance calories if needed Tips on how to protect a sore knee And More! How To Contact Tara Hammett: tarahammett.com Facebook
In this episode of The Life Transformer Q&A, Tara answers questions on staying on track during busy adjustment periods, preserving strength and hitting protein when time is tight, sleep and fatigue around perimenopause, buying a walking pad, returning to exercise after leg surgery, and stopping nighttime binging in the darker months. She shares simple "lower the bar" strength moves, high‑protein food examples, basic supplement tips (vitamin D, omega‑3, creatine), practical walking‑pad criteria (portability, weight, price, Tara recommends the DearRun model she tested), bedtime wind‑down strategies, and firm but compassionate advice on discipline and habit consistency to avoid seasonal weight creep. What You Will Learn In This Episode: Prioritise food and protein during busy periods, add short body‑weight strength when possible Quick at‑home moves to maintain muscle (squats, lunges, press‑ups) Protein sources that help you stay full: chicken, tuna, eggs, salmon, tofu, Skyr/cottage cheese How to choose a walking pad: portability, weight, foldability and value Sleep and winding‑down tips: routine, reduce screens, journaling or guided breathing And More How To Contact Tara Hammett: tarahammett.com Facebook
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