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, Retreats, Group Fitness Classes, Nutrition Coaching & Swimming lessons in Ashland & Online.

Training Inspiration - Inspiring Clients, Fitness Wisdom, and Trainer Highlights.


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...

Tamara Smith
3 min read
24 views


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...

Tamara Smith
6 min read
47 views


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...

Tamara Smith
4 min read
77 views


Strength First! Why Cardio Isn't My First Priority for Fat Loss.
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....

Tamara Smith
2 min read
44 views


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...

Tamara Smith
4 min read
28 views


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...

Tamara Smith
2 min read
17 views


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...

Tamara Smith
3 min read
29 views


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...

Tamara Smith
4 min read
44 views


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...

Tamara Smith
3 min read
21 views


Calories In to Calories Out: Answers to Your Burning Questions
Understanding energy balance, usually explained as the "simple" equation of 'Calories In' versus 'Calories Out,' is essential for nailing...

Tamara Smith
6 min read
46 views
bottom of page