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


Welcome to EMPOWER-U
Remote Strength Training Program for Women
​Congratulations on taking this empowering step toward a stronger, healthier you! I’m absolutely thrilled to have you on board. Together, we’ll build strength, confidence, and sustainable habits that will last far beyond the next six weeks. This guide will walk you through the essential steps to get started and make the most out of your challenge.
Complete the EMPOWER-U Questionnaire
Your first task is to complete the EMPOWER-U Questionnaire. This helps me tailor the program to your unique needs and goals.
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Use this link to access the questionnaire.
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Submit the questionnaire as soon as possible so we can move on to your onboarding session.
Schedule Your Onboarding & Assessment Call
Once you’ve completed the questionnaire, it’s time to book your video call. During this session, we’ll:
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Review your goals and fitness level.
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Customize your workouts to meet you where you are.
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Answer any questions you have as you prepare for the challenge.
Look out for an email with a scheduling link after submitting your questionnaire.
What to Expect During Your Program
Flexible Training Programs
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Three strength training workouts per week delivered in two dynamic phases.
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Customization ensures the program meets you where you are.
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Why this matters: Your workouts are designed to fit seamlessly into your life, giving you the freedom to train on your terms while still making progress.​
Weekly Online Check-Ins
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Share short video clips of exercises for feedback.
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Participate in video calls for form checks and support.
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Phone or text check-ins are available if video isn’t an option.
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Why this matters: These check-ins are your time to ask questions, refine your technique, and feel supported every step of the way.
User-Friendly Web App
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Access your training program on any devise through a personal program link.
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No downloads or passwords required—just your personalized link.
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Video guides, training tips, and workout guidance there when you need it.
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Why this matters: Your program is always at your fingertips, making it easy to stay on track and focused on your goals.
Community Support
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Join our private Facebook group: Training with Tamara.
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Participate in our group chat - Share achievements, ask questions, and connect with others on the same journey.
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Why this matters: You’re never alone in this journey—our community is here to cheer you on, or commiserate with you!
Progress Tracking
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Record your weightlifting progress in the app.
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Take measurements and scale weight at the start and end of the program.
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Use progress photos to document your transformation.
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Why this matters: Progress isn’t just about numbers; it’s about seeing how far you’ve come and celebrating your hard work.
Add-Ons for Extra Support
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Customized Nutrition Guidance.
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Injury-Friendly Modifications.
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Real-Time Support Sessions.
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In-Body Scans (available for Rogue Valley participants).
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Why this matters: These extras are here to help you go deeper, stay motivated, and tackle any challenges that come up.





Build Sustainable Habits
Life happens, and flexibility is key. We'll adjust your training schedule as needed for illness, travel, or unexpected events. The goal is to build habits that fit into your real-world challenges.
Ready to Get Started?
Take the first two steps above, and let’s make this an extraordinary journey. If you have any questions, I’m here to support you every step of the way.