How I’m Bringing the Science of Recovery to Women’s Strength Training

2025 Year in Review: My Year of Restoration and Learning

Every year I set a professional focus for myself — a theme that guides my growth as a coach and shapes what I bring to my clients.This year’s theme was restoration and recovery. Before I dive into what I’ve been studying, I want to share why I’m writing this.

My goal with this post is to give you a behind-the-scenes look at how I keep evolving as a coach — not just to stay current, but to make sure you’re always getting the most effective, evidence-based training possible. I’m constantly learning, experimenting, and refining what I teach so you can feel confident that what we’re doing together is grounded in both science and experience.

And if you’re someone who loves learning too, I hope this post gives you ideas for books, podcasts, and topics to explore on your own — resources that can inspire you to keep growing in your own health journey.

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After several years of deep work in strength, performance, and women’s body composition, 2025 was my year to dive into the science and art of recovery — the quieter, half of the training equation that allows all that hard work to stick.

February: The Belize Retreat

This year began surrounded by sunshine, salt water, and an incredible group of women at my Belize Women’s Retreat.It was a magical week filled with restorative practices, nourishing movement, self-care, and a few wild adventures. We balanced moments of stillness with deep laughter, daily journaling, and the kind of community that refills your soul.

May: 300+ Hours of Aquatic Therapy Training

In May, I completed an intensive four-week aquatic therapy training — over 300 hours in the water — studying under a remarkable team of women from Mexico, Argentina, and Colombia.This experience changed the way I see recovery. Water is such a natural, healing medium, and the techniques I learned for restoring mobility, calming the nervous system, and supporting pain-free movement have totally impacted the way I work with clients today.

Adding Assisted Stretch Therapy

Right after aquatic therapy, I dove straight into Assisted Stretch Therapy training. This course was led by another powerhouse group of women with backgrounds in Thai massage, physical therapy, and functional movement. Combining these techniques with my foundation in personal training — and everything I’d learned through aquatic therapy — created a deeper understanding of how to help women recover better, move freely, and feel more at home in their bodies.I’m already planning my next advanced assisted stretch certification for 2026!

NASM Corrective Exercise Certification

I also earned my Corrective Exercise Specialist certification this year, which has helped me become even more mindful and effective when working with clients through pain, tightness, or injury recovery. While I don’t diagnose or replace medical professionals, this training allows me to collaborate more closely with clients’ physical therapists to provide continuity of care — helping women maintain strength, confidence, and the benefits of movement even when they’re not operating at 100%.

Integrating and Coaching

The rest of the year has been about bringing these practices back to my clients — from guided recovery sessions and stretch therapy to mindful programming that balances progressive overload with restorative care. It’s been rewarding to see how these tools help women lift heavier, move better, and recover faster.

Books That Inspired Me This Year

Some new, some re-reads:

• Why We Get Sick – Dr. Ben Bikman

• Good Energy – Dr. Casey Means

• The Next Level - Stacy Sims

• Why We Sleep - Mathew Walker P.H.D

• The Ruthless Elimination of Hurry – John Mark Comer

• Glucose Goddess Method - Jessie Inchaupse

• Forever Strong – Dr. Gabrielle Lyon

• Outlive – Dr. Peter Attia

Each one has contributed to how I think about health, longevity, and recovery for women in midlife and beyond.

Because learning never really stops, here’s what’s waiting on my nightstand for 2026:

• The Blue Zones – Dan Buettner

• The Menopause Brain – Lisa Mosconi

• Dopamine Nation – Anna Lembke

• Joyspan – Kerry Burnight P.H.D

• The Anxious Generation – Jonathan Haidt

• Atomic Habits – James Clear

Podcasts I Keep Coming Back To

A few that continue to shape my curiosity and expand my knowledge:

• Diary of a CEO — thoughtful conversations that challenge how we live and lead

• Huberman Lab — deep dives into the science of performance, recovery, and behavior

Experimenting, Learning, and Living It

As always, I like to test everything on myself first. This year, I spent several months experimenting with continuous glucose monitors (CGMs) — gathering real-time data on how food, sleep, and stress affect my blood sugar. You can read more about that experiment here.

Looking Ahead

As I look ahead to 2026, my focus will center on:

• Functional bodyweight training — exploring balance, mobility, and ground-to-standing movement patterns that support healthy aging and lifelong independence.

• Continuing education — deepening my studies in nutrition, recovery, and women’s hormone health while adding advanced certifications in aquatic therapy and assisted stretching.

• Blending science and wisdom — combining the latest research-backed methods with time-tested practices that have supported women’s strength and wellbeing for centuries.

And, of course, I’m thrilled to announce our next adventure: Savoring Peru Women’s Retreat | September 2026 - A transformative week in the Sacred Valley designed to nurture strength, connection, and renewal — from yoga and movement to hiking the ancient Inca Trail. Registration is now open through March 1, 2026.

Here’s to a new year of growth — for all of us — grounded in strength, curiosity, and restoration.

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Training with Tamara | Solara Studio offers women’s personal training, small group programs, assisted stretch therapy, and aquatic therapy in Ashland, Oregon.