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


Lifting After 40: How to Build Muscle and Support Your Joints
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...

Tamara Smith
4 min read
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Strength Training for Marathon and Endurance Swimmers: A Complete 2-Day Program
Swimmers don’t just need water time—they need strength, stability, and muscular balance to swim longer, faster, and with fewer injuries. ...

Tamara Smith
3 min read
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Lifting for Bone Health: A Women's Guide to Strength Training for Stronger Bones
Lately, I’ve been spending my study hours diving deeper into the science of building bone—both as a preventative measure against...

Tamara Smith
6 min read
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7-Week Remote Challenges: Your Schedule, Our Guidance
Join our summer 6-week EMPOWER-U strength training challenge for women, where you'll experience remote, personalized coaching and support...

Tamara Smith
4 min read
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Metabolic Training vs. Strength Training: What Women age 40+ Need to Know
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...

Tamara Smith
6 min read
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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
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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...

Tamara Smith
2 min read
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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...

Tamara Smith
5 min read
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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...

Tamara Smith
3 min read
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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...

Tamara Smith
2 min read
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Progress in Fitness: More Than Just Sore Muscles
Delayed Onset Muscle Soreness is the discomfort experienced after engaging in strenuous or unfamiliar physical activity. It occurs due to...

Tamara Smith
2 min read
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Maximizing Gains: The Role of Rest Periods in Your Weight Training Routine
In the world of fitness, where the focus frequently lands on the intensity of exercises, rest periods are often overlooked. We all love...

Tamara Smith
3 min read
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Smart Weight Training Strategies for Tendonitis: Safeguarding Your Progress and Joint Health
Tendonitis, particularly conditions like tennis elbow (lateral epicondylitis) and golfer's elbow (medial epicondylitis), can be a real...

Tamara Smith
5 min read
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Recovery Strategies: Bouncing Back After Intense Workouts
Congratulations on getting through that challenging workout or trying out a new form of exercise! Now, it's time to focus on recovery. In...

Tamara Smith
2 min read
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The Power of the Anatomical Phase
When it comes to starting a fitness journey, it's natural to want immediate results. However, as a personal trainer, I want to emphasize...

Tamara Smith
2 min read
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5 Essentials for Progressive Overload Weight Training at Home
When it comes to strength training and muscle growth, progressive overload is key. While many people believe that they need a fully...

Tamara Smith
3 min read
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Strength Training and Lean Muscle: The Key to Effective Fat Loss
If your goal is to lose excess fat and achieve a leaner physique, look no further than strength training. While cardiovascular exercises...

Tamara Smith
2 min read
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From Setbacks to Comebacks: Rebuilding Strength and Endurance After Injury
Recovering from an injury and getting back into workouts is quite a challenging journey. It feels like all the hard work you put into...

Tamara Smith
1 min read
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The Power of Periodization: Taking Your Fitness Journey to the Next Level
Whether you're a seasoned fitness enthusiast or just starting your wellness journey, you may have come across the term "periodization" in...

Tamara Smith
2 min read
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