Tara C. MacDonald's Blog, page 3

We develop our character muscles by overcoming challenges…

So many of us recently went through a hurricane in Atlantic Canada that the trauma is still very present as some are still without power and have experienced loss.

What I know of Nova Scotia is that we help each other in the darkest of times.

Our community survives and luckily we work on that together. We are united in times of pain.

As some of us get back to routine with work, school being opened up again and family events like Thanksgiving coming up soon, we need to realize that everyone is full throttle.

Downtime.

Time to ourselves.

A break from the storm…

We can give these to ourselves as our community rallies around each other. In this time, remember who you are and reach out on social media to me is you’d like 3 Yoga Poses to calm the central nervous system so your body and brain get that break. Get that chance to pause.

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Back to School!

Back to school for so many of us!

I’m still going through my studies for my Masters of Kinesiology at California Baptist University. I do enjoy it though and my grades reflect it.

What do you do for dealing with school – either for yourself or your kids? Do you get school anxiety?

One of the great ways to deal with anxiety is through Yoga and Meditation. There’s a great program on Beachbody called UnStress. And, if you don’t like that one I recommend downloading and purchasing the Chopra App on your iPhone. It will open your day to meditation in the morning and the evening.

My favourite Yoga Teacher on Beachbody is Vytas Baskauskas from http://www.vytasyoga.com/

Find me on Instagram and Facebook under Plus Fitness with Tara if you need more info on how to access these videos and the Chopra app. I’m happy to help!

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August Podcast

Podcast hosted by eWomenNetwork. Found on most platforms including iTunes and Spotify.

HERE https://ewnpodcastnetwork.com/podcast...

I have had some great guests on my Podcast these past few months. Some had to cancel or change due to their own schedules and health but I’m excited that I’ve been able to chat with these guests.

Each one works in the health and wellness industry. Leona (top left) is and Aqua Zumba/Zumba instructor; Jade (top right) developed and makes cruelty free, natural soaps and skin care/bath products from her home designed to reduce stress and promote wellness; Michelle (bottom left) is working on her Nutritionist certification after experiencing her own issues with food, and Aaron (bottom right) thought he was going to work with athletes after his degree but found it more rewarding to work with the public as a personal traner.

They all have amazing gifts and incredible insight in their journeys on their own health and working with the public.

They can be found at

Facebook

https://www.facebook.com/michellepfilecoaching

https://www.facebook.com/leona.pineo

Instagram

https://www.instagram.com/joyvibesoaps/

https://www.instagram.com/eastcoast_strengthcoach/

https://www.instagram.com/intotalalignmentpodcast/

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August Update!

Wow… I cannot believe how time is flying! Anyone else feel the same?

I’ve been working hard on my weightloss journey. Check out these results on the scale!

I’m so excited to share these results with you. Everything I want to achieve in my weight loss journey is finally happening thanks to the approval from the medical team at Canyon Ranch Tuscon and loving my body for the movement it can do. Finding a fun program that inspires me to press play and having my best friend Colin join me made all the difference!

Last year I maintained my weight due to the sewer backup in the house and living out of my home for 6 months with three dogs in a strange neighbourhood in the city (40 mins from my home).

Now, this is MY year to love my body, enjoy movement and feed it health food for fuel for my workouts.

How is your summer going? Now that restrictions are lifted what are you doing to celebrate your successes?

Find me on Instagram and Facebook as Plus Fitness with Tara and let me know!

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Strong Girl Summer

I’m choosing to bust through the mental mindset that 304lbs for the past twenty years is as low as I can go.

Now, I’m at 301lbs and closing in on getting under 300lbs.

Take that prolactin hormone, hormone imbalance and growth on my pituitary gland that started this whole thing for me.

No matter what started your weight gain know that I am here to listen. Find me on Instagram or Facebook and reach out!

Can I get a strong girl summer? Check out my podcast with Aqua Zumba Instructor Leona Pineo!

Yours in health, Tara

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Difficult conversations… thanks FitzLife Podcast

FitzLife Podcast found HERE

I’ve been struggling…

As I get ready to re-launch Plus Fitness with Tara and finish up my online fitness videos I keep running into a barrier – how to tell your (meaning mine) authentic story.

Because believe it or not – my life has many pain points.

And, between 1998 – 2000 I put my family, namely my Dad, thru a personal drama as I broke my own mind.

Anyone dealing with mental health knows that this is a lifelong journey to do the work – take the medication and do the therapy.

Since diagnosed in 2000 including a stay in a jail and mental health centre I have not had a relapse.

I am healthy.

I am capable of living my life.

My story is not unique – mental health is an ongoing process and my heart attack in 2019 made me realize I can survive physiological changes if I make my physical health as much a priority as my mental health.

So this year – it’s merging together in a perfect messy glob of weight loss, new friends and business.

So that’s my authentic story – I am a heart attack survivor and mental health warrior. And, this is the time for me to relay that to you – health is wealth.

Dad and I worked hard on our relationship and his support allowed me to graduate with an undergrad in Marketing and Management. HIs passing left a huge void in my life so I tried to fill it by running two different businesses. Now, I just acknowledge the space he left and work on myself.

So after my workout today I’m drinking my shake as usual and my coffee and enjoying time with my dogs. Life. Goes. On.

Happy Weekend.

Thanks Seymour Psychological Services and family/friends.

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What is Fire and Flow?

Also, listen to Michelle Pfile and Aaron McDonald on my Podcast hosted by the eWomenNetwork

Health Coach Michelle Pfile. https://www.instagram.com/itsMichellePfile Halifax Strength Coach Aaron McDonald https://www.instagram.com/eastcoast_strengthcoach/ Message me to get started this week!What Is FIRE AND FLOW?

FIRE AND FLOW is a 4-week programme designed to bring more balance and joy into your life while helping you get in great shape.

For just 25–30 minutes a day, six days a week, you’ll alternate between Jericho’s intense FIRE workouts and Elise’s stress-reducing restorative FLOW sessions.

This allows you to go hard, but at the same time have plenty of time to help you recover and rejuvenate. Jericho and Elise want you to work out, not burn out.

You’ll also be showing yourself some major love with the FIRE AND FLOW 4-Week Journal.

Filled with 5-minute self-care prompts and a handy habit tracker, the journal is part inspiration, part creator of healthy routines.

By the end of the programme, Jericho and Elise will help train your body to be active, as well as help train your mind to embrace new opportunities, release anxiety, and quiet the self-judgment.

What Kinds of Workouts Are Featured in FIRE AND FLOW?

Each week, Jericho will dial-up three FIRE routines that emphasise metabolic conditioning and help increase metabolism.

Her energetic approach to this kind of strength and cardio training will help you sculpt lean muscle, torch calories, and carve out more definition.

The full-body workouts are both powerful and inclusive — a reflection of her ability to inspire others to tap into their full potential.

On alternating days, Elise will lead you through three weekly FLOW workouts, which emphasise active recovery, restorative mobility, stability, and core strength.

She gracefully guides you through a series of slow and controlled movements that challenge you physically, while providing the mindfulness that helps you release tension in your body and relax your mind.

It’s the perfect exercise to help relieve stress.

To keep you refreshed, you also get one full rest day each week.

FIRE AND FLOW is designed to work for any fitness level. On-screen you’ll see a modifier who displays the version of each move, and an intensifier who displays the more intense version of each move, which helps you push past stubborn workout plateaus.

This way, you can succeed with the programme no matter where you’re starting from.

How Does Nutrition Fit Into FIRE AND FLOW?

We’re here to be good to ourselves. That means feeding our bodies with wholesome nutrients  — but without feeling deprived.

For a simple, effective nutrition plan that still allows you to eat the foods you like, Jericho and Elise recommend you follow either 2B Mindset or Portion Fix.

Millions of people have reached for these programmes looking to support their weight-loss goals.

A healthy, balanced diet like what you’ll find in 2B Mindset or Portion Fix helps keep your energy levels steady.

Use the Find Your Programme Tool to see which nutrition plan fits your lifestyle the best.

Now, upon your new nutritional foundation, you can build a few things that can make a positive difference in how you feel day-to-day.

An easy shift in your routine is to drink Shakeology.*

It’s a superfood nutrition shake that’s designed to help support healthy energy levels and digestion — all good things when you’re embracing a more balanced lifestyle.

To get the most out of your FIRE AND FLOW workouts, you can always pre-game with Beachbody Performance Energize.*

The caffeine from green tea helps you get going and the beta-alanine can help make workouts feel easier by improving endurance.

FIRE AND FLOW is designed to not only challenge your mind and body but also inspire you.

If you ever struggle with post-workout muscle soreness or just want to help your body recover faster, reach for Beachbody Performance Recover.*

It gives your muscles essential nutrients to help promote muscle synthesis and manage exercise-induced muscle soreness after a glorious sweat sesh.

*Not all products/flavors may be available in your market. 

What Equipment Do I Need for FIRE AND FLOW?

At various points in the programme, you’ll need light, medium, and heavy dumbbells, as well as resistance loops.

A yoga mat is recommended, but totally optional.

The post What is Fire and Flow? appeared first on Welcome to Plus Fitness with Tara™.

Rest – What is it?

Listen to the podcast here

I recently came back from the eWomenNetwork Platinum Conference hosted in Newport Beach, California, USA at the Balboa Bay Resort.

I came a day early in case of flight delays. Boy, was I glad I did that. Had a 6 hour delay in Denver that I wasn’t sure I was going to get out of that airport – weather delay, technical delay, equipment delay and staff delay… but we made it! Thanks, United.

I arrived at The Holiday Inn Newport Beach – I’m an IHG member and I know what I get when I book with them. I completed mobile check in so that all I had to do was walk in, get the keys, find the room, order healthy food from Uber Eats and sleep. The shower the next day was everything! Basic room but so welcomed.

The next day I arrived at The Balboa Bay Resort and was able to do an early check in. Oh… the room… see the photos?

King bed Tv and desk area Walk in shower View of the courtyard

I signed up for two programs – Social Media and Brand Slam offered by the eWomen Network. I’ve got my first call for one of them this week. Looking forward to it!

I came back from the trip. Feeling great. Covid-19 tests all negative. Met up with a friend who had a cold. I was diagnosed three days ago with walking pneumonia. I haven’t been sick since 2019. My immune system got hit. My family doctor was on the ball though and got me medication to help kick it out. Pretty sure if I didn’t have asthma I wouldn’t have been hit so hard. But, what do you do? Take the time to rest and get better. Covid-19 tests are all still negative and medication is working.

So, why don’t we prioritize rest more? We need it. It’s not a badge of honour to have 4 hours of sleep at night because you’re working so hard – it’s a potential for burnout to happen. I say this with love and understanding because I went through it in 2018 and still had my heart attack in 2019. I survived it because of the wellness toolkit I have and the changes I made in my life. But, no one needs to go for the heart attack.

Canyon Ranch, whom I’m a client/member of, states: “More than you might expect, nutrition plays an important role in supporting restful sleep and a balanced mood. Eating regularly throughout the day, for example, will help you regulate circadian rhythms to support daytime alertness and nighttime sleep. And a healthy balanced diet aids the body’s ability to make the sleep promoting serotonin, dopamine, and melatonin. Adequate calcium, magnesium, iron, and B vitamins are all important nutrients for sleep enhancement.”

Find me on Instagram and let me know how you’re doing with rest,

Yours in health,

Tara

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Start with Love…To make real change and transformation happen

I created this book as a personal trainer in coordination with the Functional Ageing Institute to promote a healthy lifestyle with standards I agree with.  Healthy nutrition and regular exercise – no fad diets, no quick gimmicks and no tricks.

This book is available upon request for free by emailing PlusFitnesswithTara (at) gmail (dot) com until supplies last.  *note* Due to the shipping issues with Canada Post it may take a while for it to ship to you.

 

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Cover Reveal for Author Laura Kaye!

WARNING: ADULT CONTENT!!

 

 

 

 

 

Readers will find scorching hot sex scenes and emotional moments in these steamy erotic romances from Laura Kaye! ON HIS KNEES is set to release on February 13, 2018, and SWITCHING FOR HER is coming your way on April 24, 2018!

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Decadent… Sensual… Forbidden…

 

Meet the Masters of Blasphemy…

A note from Laura Kaye…

I’m excited to share the amazing cover art for the last two books in my erotic romance Blasphemy series. These are both standalone reads, and they’re going to be scorching hot and so full of emotion! Be sure to add them to your Goodreads and preorder them today! Now, check this out:

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ABOUT ON HIS KNEES (Releasing February 13, 2018):

Getting on his knees makes him question everything…and want even more…

Another failed relationship has lawyer Jamie Fielding confronting the truth—he’ll never be satisfied with any woman until he admits what he needs…to submit and to be used—hard. When a friend invites him to the exclusive Blasphemy club, Jamie is stunned to find everything he ever wanted—in the fierce, ruthless hands of a man.

Psychiatrist Alex McGarry will play with anyone who craves his rough brand of domination, but what he really wants is to settle down. Which makes the submissive male he meets at his club a bad idea—the man might be hot as hell but he’s also new to everything Alex has to offer. Except that doesn’t keep them from coming together again and again, sating every one of their darkest desires.

Master Alex sets Jamie’s whole world on fire and makes him question everything—and that’s good. Because Alex won’t tolerate hiding what they have for long and he wants much more than just having Jamie on his knees…

PREORDER ON HIS KNEES:

Amazon  |  B&N  |  iBooks  |  Kobo  |  Add to Goodreads

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ABOUT SWITCHING FOR HER (Coming April 24, 2018):

She’s the only one who’s ever driven him to his knees…

Blasphemy founder and hedge fund manager Hale O’Keeffe is spiraling. Nothing in his life makes sense anymore—and nothing gives him pleasure, either. Not his work, not his club, and not domination. Feeling like a fraud, he turns to an old friend for help—and receives an offer he’s surprisingly tempted to take.

Real estate investor Alina Lane likes to switch things up—houses, investments, and partners, too. She enjoys commanding and being commanded. But not everyone likes to switch, so she’s stunned when sexy, brooding, crush-from-afar Hale attends one of her private parties and reveals he needs something more, something different. Something she’s always fantasized about but never thought he’d accept.

Soon, one scorching night turns into many, and Hale realizes he’s found everything he’s been searching for. But Alina won’t be anyone’s dirty little secret, forcing Hale to decide if he’s brave enough to admit to the other Masters of Blasphemy that he craves serving her as much as dominating her.

PREORDER SWITCHING FOR HER:

Amazon (link coming in January) |  B&N  |  iBooks  |  Kobo  |  Add to Goodreads

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And don’t miss the complete Blasphemy series!

Hard to Serve #.5 –
Bound to Submit #1 – FREE EVERYWHERE!
Mastering Her Senses #2
Eyes on You #3
Theirs to Take #4
On His Knees #5 (2/13/18)
Switching for Her #6 (4/24/18)

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About Laura Kaye:

Laura is the New York Times and USA Today bestselling author of over thirty books in contemporary and erotic romance and romantic suspense, including the Blasphemy, Hard Ink, and Raven Riders series. Growing up, Laura’s large extended family believed in the supernatural, and family lore involving angels, ghosts, and evil-eye curses cemented in Laura a life-long fascination with storytelling and all things paranormal. Laura also writes historical fiction as the NYT bestselling author, Laura Kamoie. She lives in Maryland with her husband and two daughters, and appreciates her view of the Chesapeake Bay every day.

Website | Facebook | Twitter | Newsletter Sign Up

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