Blog

Started this big adventure (and this blog) in 2010.

To see first post, search for “Tammy’s Big Adventure”.  The date was June 16, 2010.

10 Tips to Stay on Track During a Busy Week

10 Tips to Stay on Track During a Busy Week

Uh oh.  The week’s schedule has just gone sideways.  How can you stay on track when you’re busy? I lost weight and transformed my health during a crazy period working 50-60 hours a week - while going through menopause. And I know women who were busier who did it too....

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18 Gift Ideas for Women Who Lift

18 Gift Ideas for Women Who Lift

Looking for a gift for a woman who lifts?  I’ve tried a lot of products.  Some I loved.  Some are collecting dust. Here are my 18 gift suggestions for the woman in your life who lifts!  (Or for you!) Many of these are items I already have and...

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10 Ways to Enjoy Holiday Treats AND Stay On Track!

10 Ways to Enjoy Holiday Treats AND Stay On Track!

Candy month, pie month, cookie month... October, November, and December are loaded with treats! Feeling deprived – especially during the holidays – can knock people off their nutrition program.  If you’re going to change your life, it’s necessary to figure out how you...

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5 Crazy Clever Ways to Measure Food with Your Hand

5 Crazy Clever Ways to Measure Food with Your Hand

Social eating can be a challenge for food tracking.  It's tempting skip tracking when you eat out.  If you don't eat away from home often, that might be a good call - a nice psychological break. But if you eat away from home frequently and don't have a strategy for...

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6 Practical Tips to Get the Most From Coaching

6 Practical Tips to Get the Most From Coaching

If you're working with a trainer or an online coach, or if you're thinking about hiring one, there are some things you can do to get the most out of your investment of time and money. Ultimately, I believe it is the responsibility of the coach/trainer to make the...

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How to Set up Macros for Teens

How to Set up Macros for Teens

Are you a parent or grandparent of a teenager? This post is about teen nutrition! I researched the recommendations and broke it down into macros. I also get into meal timing and fluid intake for athletes.

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How to Optimize Results with Progressive Overload Principle

How to Optimize Results with Progressive Overload Principle

“To me, the sign of a really excellent routine is one which places great demands on the athlete, yet produces progressive long-term improvement without soreness, injury or the athlete ever feeling thoroughly depleted. Any fool can create a program that is so demanding...

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2019 Motivational Quotes, Vol. 2

2019 Motivational Quotes, Vol. 2

Coach Tammy became an athlete in her 50's and is passionate about helping other busy adults transform their health.  Each individual has a unique combination of strengths and challenges that have to be used to shape a program that will...

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5 Vital Nutrients You Need To Be Healthy

5 Vital Nutrients You Need To Be Healthy

Much has been written about nutrient deficiencies caused from a typical Western diet.  Here are 5 nutrients that are listed frequently as being deficient in our diets.  Are you getting enough?

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10 Proven Tips to Transform Your Body After 40

10 Proven Tips to Transform Your Body After 40

Have you been told that "someone your age" should just accept weight gain and the health risks that come with it? Do you feel like it's too late for you to make real changes? You're not alone.  I thought those things too. And then I got a little mad.  Why not me?  I...

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6 Tips to Improve Willpower

6 Tips to Improve Willpower

What is willpower?  Is it a skill to learn?  Is it a fixed personality trait?   Two experiments about willpower had results that might surprise you. In 1996, a ground-breaking study about willpower was conducted by Ray Baumeister and others at Case Western...

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9 Bible Verses That Helped Me Change My Life

9 Bible Verses That Helped Me Change My Life

Prayer was part of my life when I was younger, but I let it go.  I didn’t reject my faith.  I just let myself drift away. But in March of 2009 when I was 47, an ER doctor told me I needed to change my life or I would die early like my mom.  I was scared.  How was I...

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3 Tips to Survive Daylight Saving Time

3 Tips to Survive Daylight Saving Time

When we turn our clocks forward one hour this weekend, we lose an hour of sleep.  This has always been the hardest time change for me to navigate.   Losing that hour of sleep can have health consequences. The number of heart attacks increases on the Monday after...

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5 Ways to Create a Growth Mindset for Fitness

5 Ways to Create a Growth Mindset for Fitness

Do you have a set of limiting beliefs that hold you back from reaching your goals?  Think back to a time when you were taking an important exam.  Let’s pretend it had 30 questions. Let’s say you understood the first question and felt confident about your answer....

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2019 Motivational Quotes, Vol. 1

2019 Motivational Quotes, Vol. 1

When I started in 2009, I put motivational quotes on post-it notes on my my bathroom mirror.  Then I started saving them into an album on my Facebook page.   I relied on these little nuggets of positivity more days than I can count.  Each month, I'll pull the ones...

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6 Tips to Stay Consistent With Going to the Gym

6 Tips to Stay Consistent With Going to the Gym

It’s not necessary to be perfect with your program to be successful, but you need to be consistent. Sometimes, it’s the little things that can throw you off. Over the years, I developed a few routines that helped me stay organized to stay on track. Tip 1: Separate Gym...

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8 Tips to Stop Self-Sabotage

8 Tips to Stop Self-Sabotage

“Don’t dig up in doubt what you planted in faith.” ~Elisabeth Elliot The sneaky part of self-sabotaging is that we may not know we are doing it or why.  Let’s shine some light on the ways we do it, then go over strategies to stop it. 8 Ways We Can Self-Sabotage We...

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