I used to think trainers who programmed four-week training blocks with the same exercises, were just… boring and uncreative. They’d hand their clients the same workouts week after week, and I’d think, “Really? That’s it? Where’s the variety?” My AHDH brain told me I could NEVER work out like that! At that point in my life, I worked out all the time. I did a little barre, some strength/ bootcamp style classes, some cardio classes, some swimming, hiking, ice skating—you name it

If you’ve ever dragged yourself through a workout feeling flat or dizzy, chances are it wasn’t your training — it was your fuel. Meal timing isn’t about eating on a strict schedule; it’s about matching food to your body’s needs so you perform and recover better. Before your workout, think energy and stability. A small meal or snack with protein and carbs (like Greek yogurt with fruit or half a banana with nut butter) gives your muscles accessible fuel without a blood-sugar c

I can’t tell you how often I hear this: “Tamara, I’m working out more than ever… but nothing is changing!” If that sounds familiar,...

Most people think mobility and flexibility are the same thing—they’re not. Once I learned the difference, it completely changed how I...

So here’s the truth: You’re not broken, you’re not too old, and yes—you absolutely can build muscle after 40! In fact, if you’re feeling...

Swimmers don’t just need water time—they need strength, stability, and muscular balance to swim longer, faster, and with fewer injuries. ...

Lately, I’ve been spending my study hours diving deeper into the science of building bone—both as a preventative measure against...

Join our summer 6-week EMPOWER-U strength training challenge for women, where you'll experience remote, personalized coaching and support...

If you’re in your 40s or beyond and trying to figure out the best way to exercise during peri and post-menopause, you’ve probably heard...

Stretching your glutes can release tension in the hips, improve movement comfort, and help with everything from walking to squatting....

I run an 8 month body composition changing programs for small groups. In this program we work HARD for 4-5 months on building muscle....

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...

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 lifted weights in over a month, I'm worried about getting too sore! I don't have a current program I'm working on so I don't really know what to do. I'll just do a little of this and a little of that. (Which translates to... doing the bare minimum & quitting early ) I have an injury in one area of my body that makes it so I can't train the way

Squats are a fundamental exercise for building strength in the lower body. However, there are variations that can target specific muscle...

Ever noticed during your weightlifting sessions that one arm seems stronger than the other? Or maybe you've gone for a hike and noticed...

Delayed Onset Muscle Soreness is the discomfort experienced after engaging in strenuous or unfamiliar physical activity. It occurs due to...

In the world of fitness, where the focus frequently lands on the intensity of exercises, rest periods are often overlooked. We all love...

Tendonitis, particularly conditions like tennis elbow (lateral epicondylitis) and golfer's elbow (medial epicondylitis), can be a real...

Congratulations on getting through that challenging workout or trying out a new form of exercise! Now, it's time to focus on recovery. In...

When it comes to starting a fitness journey, it's natural to want immediate results. However, as a personal trainer, I want to emphasize...