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,...

Frozen shoulder can feel like it comes out of nowhere. One day you can’t reach behind you to unhook your bra, pull a shirt over your...

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

If you train with me, you’re probably already careful with your workouts. You modify when needed, avoid overloading your joints, and...

Learn the key differences between assisted stretching and massage — benefits, techniques, and how to choose what’s right for your body.

There’s a kind of tired that goes deeper than muscle soreness. It’s the full-body kind — tight shoulders, buzzing nerves, a nervous...

Struggling with arthritis? Learn how passive aquatic therapy can ease joint pain, reduce stiffness, and support healing—backed by PubMed studies

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...

Whether you just swam 10 miles, ran a marathon, completed a triathlon, or a full-day mountain hike—what you do after matters just as...

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

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

Hamstring stretches feel great for releasing tension and improving your ability to bend, walk, or squat with ease. But flexibility alone...

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 answer your questions about how sleep and stress impact fat loss and why a healthy lifestyle goes beyond just counting calories. "What does my sleep have to do with losing weight? I've always heard about calories in and calories out being what matters most!" When you’re sleep-deprived, the body produces more cortisol (a stress hormone). Hig

As women approach or move through peri- and post-menopause, managing stress and getting quality sleep can feel like an uphill battle. Fluctuating hormones, busy schedules, and the demands of everyday life can leave you feeling more exhausted and overwhelmed. In this post, I’m sharing a mix of expert advice, insights from women who’ve been there, and some personal tips that have helped me and my clients. Let’s explore simple yet effective strategies to help you fall asleep, st

In my daily work with people working towards better health and weight management, a common theme emerges. Despite dedicated exercise and...

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...

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...

After an intense workout, your body is like a sponge, ready to soak up the nutrients it needs to repair and grow stronger. The right...