Q & A - Why Stress and Sleep Matter for Fat Loss:
Struggling to lose body fat despite sticking to a calorie deficit? Poor sleep and high stress could be the culprits. In this post, we’ll...
top of page
Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it's the only thing that ever has."​
~Margaret Mead
Personal Training, Group Fitness Classes, Nutrition Coaching & Swimming lessons in Ashland, Medford & Online.
Training Inspiration - Inspiring Clients, Fitness Wisdom, and Trainer Highlights.
Tamara Smith
5 min read
What Can I Do to Get Better Sleep? Their Ideas - Your Ideas - & Mine
As women approach or move through peri- and post-menopause, managing stress and getting quality sleep can feel like an uphill battle....
16 views
Tamara Smith
6 min read
Q&A: Training and Nutrition During Menopause
Menopause is a transformative phase in life, and it often raises many questions about how to adjust your fitness and nutrition routine to...
41 views
Tamara Smith
4 min read
Training Through Peri & Post Menopause: What to Expect and How to Adapt
So you’re an active woman. You exercise regularly, enjoy walks, maintain a fairly balanced diet, go to work, and indulge in a dinner out...
55 views
Tamara Smith
3 min read
Priorities, Progress, and PRs: How I've been learning to show up for myself.
Today was a perfect example of my own personal evolution with fitness. I'm sharing this to keep things real and to illustrate what the...
19 views
Tamara Smith
2 min read
Leveling Up: What’s New in My Fitness Journey
I just finished a Women’s Coaching Certification after 1.5 years of study! It feels amazing to have added this to my skillset, and I...
32 views
Tamara Smith
1 min read
Introducing Solara Studio: A bright, new name for our fitness space!
I love the sun. Its warmth, the light it casts, and the vibrant colors it displays all inspire me. A sunny day fills me with energy and...
61 views
Tamara Smith
2 min read
Strength First! Why Cardio Isn't My First Priority for Fat Loss.
I run an 8 month body composition changing program called EVOLVE. In this program we work HARD for 4-5 months on building muscle. After...
37 views
Tamara Smith
4 min read
Every Step Counts - Walk Your Way to Wellness
In my daily work with people working towards better health and weight management, a common theme emerges. Despite dedicated exercise and...
26 views
Tamara Smith
2 min read
What Is My Basal Metabolic Rate & Why Does It Matter?
Client Question: "Is there a way for me to figure out my body's specific energy needs? How do I actually know the right amount of...
17 views
Tamara Smith
2 min read
Finding Stillness in Motion: My Journey from Restlessness to Yoga Teacher
Do you ever feel like you're living life at a sprinter's pace, constantly on the go, but deep down, something feels amiss? That was my...
63 views
Tamara Smith
3 min read
Mindful Eating - How to tune in & actually follow your body's cues.
This morning I made myself a breakfast that I commonly enjoy: An egg, bowl of Greek yogurt with granola, blueberries, and a half of a...
29 views
Tamara Smith
2 min read
Gaining Strength with Strategic Rests: The power of De-load Weeks.
When it comes to strength training, there's a brief yet essential pause—a calculated rhythm known as the 'de-load week. While it might...
11 views
Tamara Smith
5 min read
The voices in my head are talking! And they're keeping me from my goals!! 😡
Do any of these sound familiar? Here are all the voices in my head from the past 2 weeks keeping me from my training goals: I haven't...
58 views
Tamara Smith
4 min read
The Power of Protein for Fat Loss and Strength Training Success
When it comes to achieving fat loss goals while building strength, the role of nutrition cannot be overstated. One of the most important...
32 views
Tamara Smith
2 min read
Core Mastery Guide - Transform your core and reveal your abs with strategic programming
I'm so excited to finally have completed my CORE MASTERY Guide!! It has been revised, refined & now it's ready for YOU! The info in...
43 views
Tamara Smith
3 min read
Squat Techniques: Heel-Elevated and Toe-Elevated for a Stronger lower body & Pain-Free Knees
Squats are a fundamental exercise for building strength in the lower body. However, there are variations that can target specific muscle...
474 views
Tamara Smith
4 min read
8-Week Challenges: Your Schedule, Our Guidance - Empowering Your Strength Journey
Join our exclusive 8-week EMPOWER-U strength training challenge, where you'll experience remote, personalized coaching and support to...
556 views
Tamara Smith
2 min read
Balancing Act: Tackling Muscular Imbalances through Weight Training
Ever noticed during your weightlifting sessions that one arm seems stronger than the other? Or maybe you've gone for a hike and noticed...
20 views
Tamara Smith
3 min read
Food Tracking 101: Your Path to Body Composition Success
Starting a journey towards your body composition goals is an exciting endeavor. Whether you're aiming for fat loss, maintaining your...
20 views
bottom of page