Coach Tammy Lee

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Canada
Fort McMurray, AB
Coach Tammy Lee

Helping middle-aged people in fitness & wellness. Helping masters endurance athletes perform better. Stonger as we grow older. Health matters most! 👊
(41)

09/05/2024

What are some small, realistic steps that people can take daily to start building a healthier lifestyle and avoid the risks of future health issues?

09/04/2024

This is not easy to say. 💔

Yes, some people have very serious obstacles in their way and need specialized care. This post isn’t about them.

But most people absolutely have everything it takes to look after themselves except one thing - discipline!

And they keep putting it off, day after day, month after month, year after year.

When it’s too late, and they wake up one day to find themselves with something very serious, they are going to be so very very sorry they didn’t take the time to invest in themselves.

Do people not realize that most illnesses and their physical decline are actually self-induced? The scientific community couldn’t say this any louder. Listen up!

It’s not society or the government or anyone else making them that way. It’s a lack of healthy lifestyle choices on a daily basis. It starts at home!

Sickness is not pre-mediated by others and it’s not inevitable either. People have the power to prevent it or ENABLE it. Most people I know are enabling it! Why? 🤷‍♀️

The thing is this, it ain’t even hard to change. People just gotta start doing something that contributes each day. That’s how it starts.

Good choices eventually add up, just like poor choices eventually add up, but instead the good things people do on a daily basis will create a way better outcome = better health in a strong, resilient body and mind, and I say mind because cognitive decline is on the rise. People are putting themselves at risk for getting dementia.

But most people are not doing good things for themselves on a daily basis and the worst part is this….

They won’t even have the discussion!!!

That’s how bad it is. They won’t even recognize what’s happening, are tuning it out, and not talking about it.

They complain a lot and make excuses, but do not have a proactive, problem solving mindset. They are disabling themselves.

It’s like they just quit, and at such an early time in their life. When they get older, they are going to be so so soooo broken. So much more than what they already are right now.

My heart breaks for them because I see their pain, but I also see their power to change. Sadly, they don’t because they won’t even try…

… and there ain’t a damn thing I can do to help them. 😢

09/03/2024

🤔 Thinking of turning your hardtail mountain bike into a gravel grinder by adding drop bars? Not so fast. Here’s why it’s not the best idea:

✳️ Geometry Mismatch: Hardtail mountain bikes are designed with a longer reach and slack angles that work best with flat bars. Adding drop bars disrupts this balance, making the bike feel awkward and less stable on trails.

✳️ Ride Position: Drop bars put you in a more aggressive, forward-leaning position. This might work on gravel but can be uncomfortable and impractical for the rougher terrain MTB bikes are designed for.

✳️ Component Compatibility: Your MTB’s brakes and shifters are designed for flat bars. Converting to drop bars often means costly upgrades and unnecessary headaches.

09/02/2024

🔥 Another new core strength workout just released. This one requires dumbbells. It’s progressive, with three rounds starting off light and working more intensely as you move along. Only 15 minutes. 🔗 Link in the comments. Who’s going to do it today?

08/31/2024

Happy Labour Day weekend! I’m unplugging for a few days to play. Enjoy!

08/29/2024

🥰 AMAZING support for my book and my story today at the market. Thank you so much to everyone who stopped by, talked with me, gave me hugs, and bought my book.

Another big thank you to Melissa for supporting me too. Please friends, if you have never visited the Lahave River Berry Farm, make sure you do. Melissa also does flowers for weddings and special events.

08/28/2024

💥 Exciting update! I will be at the Lunenburg Farmers Market tomorrow to sign and sell my books. You can find me alongside Melissa from the Lahave River Farm Market. We are sharing a table. Hope to see more people. 🙏

08/28/2024

Big THANK YOU to Melissa and Chris at the Lahave River Berry Farm Inc. for making my very first book signing a beautiful experience. The setting was lovely and I got a personal tour of their farm. 😍

And also a big THANK YOU to those who had a chance to make it out, get their book signed, and visit for awhile.

While I only sold 5 copies, and a handful of people came, I am not sad at all. I am thrilled. I was able to talk with people that I haven’t seen in more than 8 years, since I moved away. It was a wonderful evening.

Tracey was the first to show so I had to get a picture of us. I should have taken pics with everyone else too, but I won’t forget anyone that came out.

I am so appreciate of all the support I have received, whether you made it out or not. I also realize a lot of people bought my book when it first launched too. And so many shared my posts.

All in all, it was a wonderful experience. My heart feels happy. 🥰

Ps: I may have another opportunity to present my book. If that happens, I’ll post the details. Any copies I have left over, I plan to distribute to the local areas people suggested under my post I made last week.

Thank you, everyone. 😘🙏

08/27/2024

I have been coaching David in mountain biking since June to get ready for this main race - the Chequamegon 40 in Winconsin, US.

Over the past several months he has been training extremely well, made so many gains in his top end fitness, and completed a handful of other MTB races along the way to get ready for his ‘A’ race.

Last weekend, he did the Palos Meltdowns in Chicago. I analyzed his race performance, like I always do for my athletes, and he has made some substantial gains since his first race in the program.

David is actually the first athlete that I have coached who uses a power meter on all his bicycles. I absolutely love this because it’s given me a chance to put my knowledge to work. While I still consider all his metrics, I have been able to really zone in on power training.

We built a very big power base to work from, improved his short and long term power and V02. He is not a hammer head, and understands energy management and the importance of recovery too.

We are now at the point of smoothing out his long sustained power, so he can have less variation and drops during long sustained efforts. We continue to push the threshold ceiling too.

It’s been a fantastic experience and I feel grateful to work with such an incredibly dedicated athlete.

David lives in Chicago, so I can’t train in person, but I use TrainngPeaks. Just so people know, it doesn’t matter where you live, if you have a dedicated mindset, I am a dedicated coach. We could be a match.

2024 is booked up, but I have started a list for 2025. If you have big goals and you need a hand, reach out to me and we can at least get the conversation started.

tammy@gofitlife.ca

08/26/2024

🔥 Just released! This progressive workout will help you build stronger calves. 15 minutes, including the calf stretches at the end. Who’s gonna do it? 🔗 Link in comment.

08/25/2024

⭐️ Special shoutout to Janice. She is a powerhouse. She boxes, lift weights, hikes, is full of life and has a huge drive for living an active lifestyle. You don’t have to tell her to move. She jumps at every chance.

We hiked Gaff Point together on Friday and talked about life the whole time.

We share the same philosophy that we only have one body and one life and it’s up to ourselves to make the best of it and to make our health and fitness top priority.

It’s no one else’s responsibility - not our partner, not our family or friends, not the government or society. It’s OUR responsibility!

And there are ways to make it happen, lots of choices for different abilities and preferences. Everybody is different and so of course, we need to find what works for ourselves and it must be both enjoyable and effective because otherwise it will not be sustainable.

But that is it right there - in a busy world, we still must CREATE THE TIME
to sit down with ourselves, figure out how to make it happen, and then follow through on it… consistently… day after day, week after week, for the rest of our life.

We both like to think our health and fitness lifestyle is more of a practice, never a chore, and something that we want to do daily. It’s not about looks or a b***y or a 6-pack of abs. It’s about function, freedom and independence.

Due to our backgrounds in healthcare, we both see what’s happening around us and we both know that what we do today matters so so sooo much for our future.

I have said this many times and I’ll say it again: I want to be able to wipe my own butt when I’m 80 and remember doing it.

My body and brain needs me to be the protector. I’m in charge of my choices. I have opportunities in front of me every day.

We do what it takes and know that while there are no guarantees in what will happen tomorrow, at least we can take pride in knowing that we are making choices that increase the likelihood that we will live a longer, healthier and independent life.

✌️

08/24/2024

😃 Beyond excited for this! Please share to help me spread the word.

✍️ Book Signing Event

📆 Tues, Aug 27, 5-8 PM

📍 LaHave River Berry Farm
5216 HWY 332, Middle LaHave

💰 PROMO: $10 per book (reg 18.48)

Note: cash or EMT only

And if you have never been to the Lahave River Berry Farm Inc., be sure to check out their fresh berries, veggies, eggs and other goodies.

This couldn’t be anymore perfect.

Feel free to message me if you have any questions.

Peace and love. ❤️

08/22/2024

What piece of gear excites you so much that you can’t wait to get out for a ride or run so you can use it? (Besides your bike or running shoes)

08/21/2024

🏃‍♀️ Is running techy trails your jam? Tell me about your fav one in the comments. Bonus points if you have a pic of the trail. 📸

This is definitely one of the most technical trails I have run so far this year - The Indian Path Common Trail. It is located in Riverport, Nova Scotia, my hometown.

It’s just a little trail, almost 8km, and has four main loops. The pink loop is the most challenging.

The trail is very rooty, rocky in places and undulating. You really have to be aware of your foot placement and get those knees up so you don’t trip over the roots. There’s a lot of hopping and lateral stepping. I had to stay focused, can’t be looking around much.

This is a gem of a place to learn how to handle technical terrain for trail running, a weak area for me. I don’t have a ton of experience, ran pavement most of my running life. But over the past two years, I’ve been trail running more and find it so rewarding and entertaining.

I will run more of this while home so I can learn and practice. I don’t care that I am not great at it. I enjoy the challenge. It’s fun.

One thing I need to remember- wear blister padding because at about 4km in, I was feeling them. It made the rest of the run even harder to navigate and painful on the feet.

08/20/2024

At age 52, I am learning to do bigger hits in the bike park. In this pic, I am on my Norco Revolver XC bike, 120 suspension. The bike was holding me back, not my age.

So I bought a more suitable bike for the park, the Norco Sight with 160/150 suspension. Game changer! 💥

I don’t have pics or vids of me riding it (yet), but I will tell you that never in a million years did I ever see me cleaning the table tops and doing drops and gaps on a black diamond trail. Who have I become? Omg, this s**t is so much fun!

You won’t ever discover who you truly are until you let yourself fly. Don’t let your age stop you.

Do the thing. Do it now!

08/19/2024

💪 This new workout is by popular demand - “give me something for the back of my arms”. That’s your triceps and this will do the job. Personally, it’s one of my fav body parts to train and I don’t know why. 🤣 I just like how it feels and that’s all that matters. What about you? Gonna do this? 🔗 Link to the workout is in the comments.

08/18/2024

It’s not always the right time to take on big changes or challenges, but that doesn’t mean you do nothing at all. Small habits are so very powerful! Change doesn’t have to wait. Do what you can with what you have. It all adds up to make a difference. Right? ✌️

08/16/2024

🎉 Happy FriYay, everyone! Plans for the weekend? Tell me what you’re up to. Ima run, ride and play outside as much as I can.

08/15/2024

🦞 Lobster. Love it or hate it?

This is the Scotia Salad at the Rose Bay Bistro. They certainly don’t skimp out on the lobster. Delicious! If you love lobster, I highly recommend. 😋

08/14/2024

🎉 I’m celebrating 25 whopping years of being a certified trainer/coach this year.

I became a personal trainer in 1999. My very first gig was at the YMCA in Bridgewater, Nova Scotia. It was a volunteer position.

Then I studied to become a fitness instructor and got a paid job with Paula Masson in Lunenburg. I taught Sculpt & Tone classes and also did some personal training too.

In 2002, I went to Acadia University to earn my teaching degree. I still taught fitness classes 2x week at the Lunenburg Community Centre.

In 2014, canfitpro released their new Healthy Eating & Weight Loss Coach certification course and so I got certified in that too.

In 2016, I registered my own business- GO FIT LIFE Coaching & Education. I operated a studio in Lunenburg for a few years. When I moved to Fort McMurray, I turned the lower level of our house into a full-time studio. It was a dream come true. During the pandemic, I transitioned online and now coach people from various countries in fitness and endurance sports.

Over the years, I also acquired certifications to become an Adult Community Triathlon Coach, CASI Snowboard Instructor, PMBIA Mountain Bike Instructor, and TrainingPeaks Level 1 Coach.

To boot, from 2017-2023, I was a canfitpro PRO TRAINER and taught all their certification courses and exams to help others become certified. I retired from this when I transitioned to full-time RV life and struggled to balance the overload of online work I was doing. Even though I absolutely loved doing this, the pay was peanuts, and so it had to go.

Every year I take a plethora of courses for continuing education credits to keep all these certifications current. I love it, and that’s one reason I have my nose in the scientific literature so much.

In a nutshell, I try to be the best trainer and coach I can be for my clients. I can’t know everything and I will never claim that I do, but I love to learn and have the conversations.

It’s crazy to think that I have coached thousands of people, and of all ages. My youngest in snowboarding was 3 years old and my oldest in sport was in their 70s.

I just love it, and I don’t plan to give it up anytime soon. I choose to evolve with the times, moving more into fitness and wellness for the middle-age population.

And I am working towards some new certifications in sport and expanding online. My YouTube channel is growing fast. It’s an adventure!

08/13/2024

😰 The first time I showed up to a triathlon race, I was so scared. So so scared.

I never swam in the river we were about to race in. I didn’t know the area and had no clue as to where I would be riding my bike and then running.

I had so many doubts and no knowledge of how this was going to go down. What if I get in someone’s way? I am not an athlete. What am I doing here… I don’t belong here. Is anyone watching me? I feel so awkward.

I was the only one using a mountain bike. I swam most the course with my head above water. All my gear was cotton. I don’t even think I had bike shorts. And I finished second last.

And it wasn’t until after a few more of these experiences that I realized I did belong there, being scared is part of the journey, and I wasn’t the only one feeling all these feels.

With practice we learn and we make improvements. Eventually, I became an athlete.

I raced in triathlons every chance I could get for the next 8 years. During that process, I became a certified triathlon coach too. I also won a the Adrian Campbell Sportsmanship award from Triathlon Nova Scotia in 2012.

In my final year of doing triathlons, I finished by doing what I had dreamed of doing for so long - the iron distance: 3.9k swim + 180k bike + 42.2km run. I finished in a time of 13:44, took first place in my age category and qualified for a spot on Team Canada for the World Championships.

Not in a million years did I ever see all that coming at me when I stood there at the start line of my very first triathlon, scared.

So yeah, if you wanna do it, and you’re scared, do it scared.

08/12/2024

🔥 Ab workouts - love ‘em or hate ‘em? The good news about this one for those that hate them is it’s only 15 minutes including the warm-up round and little stretch at the end. This brand new routine gets the job done efficiently and effectively, and without a single sit-up. 🔗 Link in the comments.

08/10/2024

It’s foggy, drizzling, windy and humid. I can smell the salty sea in the air. I’m home! 🥰

08/09/2024

Drop a 💪 below if you’ve been lifting regularly throughout the summer.

08/08/2024

❗️Your abs are NOT your core.

✅ The core comprises 33 muscles.

✅ Includes abs, lower back, obliques, and pelvic muscles.

✅ Provides stability and strength to the spine.

✅ Important for injury prevention and functionality.

✅ Core workouts enhance endurance and resilience against back pain.

There is more to life than crunches!

Give a 👍 if you agree.

08/07/2024

❗️HYDRATION TIPS FOR YOU

Probably one of the most important courses I have taken so far this summer. 28 amazing lessons with so many scientific citations. Very thorough and impressive.

Here are some key takeaways to share with you today:

👉 There is NO universal recommendation for how much water you need to drink. Every 'body' is different. Also, your body's hydration demands can change based on factors such as exercise intensity and duration, heat, climate, weight, muscle mass, and so much more.

👉 There is a simple test you can do at home to determine what you need based on sweat rate. I will eventually write a blog on how to do this, BUT there is an awesome tool to use on Precision Fuel and Hydration website. The link is in the comments. I used it already. Super helpful!

👉 We need SODIUM for hydration. Sodium is a very important electrolyte. Salt is NOT sodium. There is only about 30-40% sodium within salt, the rest is chloride. And again, there is no universal amount of sodium that everyone needs. Some people need a little and others need a lot. It depends.

👉 Drinking too much water, hyponatremia, is just as dangerous as not drinking enough. Sadly, people have died from drinking too much water during sporting events. Knowing what you need is so important!

👉 The recommendations in sports and science have changed over the past several decades, going from one extreme to another, but now we have a greater understanding about the science of hydration and it all boils down to what THE INDIVIDUAL NEEDS!

With all the above said, the main message is this...

🌟 Hydration is individualistic and it is EXTREMELY important for your health and wellbeing in everyday life and during sports and recreational activity.

Because it is so individualistic, people need to take an active approach to understanding what they need. Listening to others tell you that you should drink 2, 3 or 6 litres every day is rubbish. By choosing to drink based on blanket recommendations can make you dehydrated or overhydrated, or maybe it is spot on by chance.

However, learning what you need based on various factors is the best thing you can do. Once you understand what you need for hydration, for life and sport, you can better read your body's cues to know how to keep yourself hydrated in a healthy and safe manner.

💧 Hydration is NOT simply gulping down a bunch of water! It's more to it than that, it's not hard to learn, but once you know, you know.

TrainingPeaks

08/06/2024

💥 PULL-UP TIPS FOR YOU

I’ve been doing pull-ups since I was a kid. In grade 6, I remember doing them as part of our fitness tests in gym class. I just kept it going. Helps that I like to climb trees. 🤣

Anyway…

First, it’s important to know there are three main variations to the pull-up based on grip.

Neutral - palms face each other.
Supine - palms face you, aka chin-up.
Prone - palms face away, standard.

Neutral is easiest for most, prone is hardest. I favour supine, but also incorporate the other two for variety.

Pull-ups might seem hard at first, but they’re manageable with practice and the right approach. Once you master the technique, it becomes as natural as riding a bike.

Here are some tips to get started:

1. Grip: Use a neutral grip (palms facing each other) to start, which is the easiest.

2. Practice Dead Hangs: Hang passively from the bar to build strength and endurance. Start with 15 seconds and work up to 45-60 seconds.

3. Use Bands for Assistance: Bands can help you progress from full assists to partials.

4. Train the Negative: Use assistance to pull up, then slowly lower yourself. Aim for 10-15 reps, 1-3 sets, with 30-60 seconds rest between sets.

5. Get Set Properly: When ready, pick your grip, eyes forward, engage your lats (depress and retract scapula), zip legs. Pull!

✅ Pulling is a fundamental movement pattern essential for everyday life, maintaining independence as you age, and enhancing sports and recreational activities.

✅ Pull-ups are a great exercise with many benefits. They help improve climbing ability, lifting and carrying heavy objects, and overall core stability for daily movements.

I not only find them fun, but super empowering.

Who’s ready to start practicing?

08/05/2024

💗 NEW RELEASE. It’s soft, gentle, and feels damn good. Use my hips, hammies and quad stretch routine to start your day or right before bed; after a hard workout or for an active recovery workout. Stretching is a delightful activity that you can do every single day. 🔗 Link in the comments. 🙋‍♀️ Who is gonna do this?

08/04/2024

😌 Sometimes it is the simple and slow solo adventures that your soul needs. We don’t always have to be pushing. There’s a lot of goodness to be had in taking time for yourself, to go as you please. No pressure to perform. No need to rush through it. Just be.

08/03/2024

⛺️ Camping? Try this quickie!

😅 10 minutes of high-low cardio makes a BIG difference. You gotta get your heart rate jacked, recover in between, repeat = HIIT style. This snackable sized exercise will do the job.

🔗 Link in the comments. Who’s gonna do it?

—-

🎥 Workout recorded at Pineview Campground in McLure, British Columbia. It’s a beautiful campground and it’s for sale. I just need 1.1M dollars. 🤣

Address

Fort McMurray, AB

Website

https://gofitlife.ca/

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Videos

The scales shouldn’t be your main tool of how you assess your progress in health and fitness. It’s just one data point and it doesn’t define you. Focus more on building muscle, strength, cardiorespiratory fitness and lowering your body fat. Those are more important metrics to measure, track and assess. #fitnesstransformation #healthandwellbeing #healthandfitness #fitnessmotivation #fitnesstrainer #fitnesscoach #buildmuscleburnfat #healthmatters #strongereveryday #healthylifestyle #fitover50 #fitnessover50 #healthyaging

4-Week Muscle Up Challenge Program for Middle-Aged People

💪 Designed for middle-aged individuals, this FREE 4-week strength and muscle program uses dumbbells and can be done at home. Includes workout videos, a program guide, training calendars, exercises log sheets, training tips and more. 💝 No signup required. Get all the goods for FREE. Link in comments. 🙋‍♀️ Who's with me and when do you plan to start? #healthyaging #buildmuscleburnfat #getstrongerlivelonger

Sh!t happens unexpectedly. How do you keep going? #fitover50 #activeaging #midlifefitness #womenwhorun #MenopauseHealth

🚴‍♂️ 🚴‍♀️ Pedalling through paradise. #banffcanada #banffalberta #banffnationalpark #banff #roadride #roadcycling #roadcyclist #lifebehindhandlebars #cyclinglife #bicyclebrat

The best exercise is the one you enjoy and gives you the results you are seeking. #exerciseforlife #exercisetips #fitnesslifestyle

🖤 Doin' a non-traditional Black Friday thing. Lemme know what ya think.

Strength Training Motivation

💪 Post your questions below after you listen. 3 min video. Tap video to see captions included. #strengthtraining

Yeah, she was scared, but she believed she could, so she did! 🙌 Age is not a limiter. It depends more so on how you age. If you choose to try and do the things that challenge you, then you will get stronger and mobile as time goes on. Liane knows how crucial it is to maintain her independence and freedom as she grows older. She strength trains, runs, rides her bike, walks and so on. She stays active on a regular basis. But she also pushes her limits and tries something new once in a while. A few years ago, she even learned how to play the bagpipes and is still at it. 🎶 Liane told me afterwards that the older she gets, the more interested she is in getting out of her comfort zone as she feels that’s one of the secrets to living a healthy and fulfilling life. I couldn’t agree more! And she freakin’ rocked the climb. So proud of her. 😊 —— Did you know that climbing is a fundamental skill that is becoming lost in modern day society. It involves a measure of grip strength of both the hands and feet. Climbing also involves core strength, strength and mobility of the limbs, and body awareness. It is one of the more advanced primal patterns since it requires all of these qualities, and in addition, balance, mental focus and confidence. Climb whenever you get the chance!

An unexpected business trip to Nova Scotia leads me back to my childhood memories. I’ll be gone for 3 weeks so obviously, MTB lessons in Fort McMurray are on hold until I return. However, all online group and personal coaching continues as normal. While I am taking care of my business here, I will be breathing in as much of this glorious sea salty air as I can. And of course, I brought a bike with me. It’s how I roll. 🌊 🚴‍♀️ ☀️

Tabata Program Walkthrough

Are you a Tabata fan? 😅 I've been teaching it for years and my gang just loves it. The workouts are fun and before you know it, you're done! ✅ Tabata training is an awesome way for runners and cyclists to cross-train during the offseason when they just want something different to do. ✅ Keeps you moving and gives your body a break from doing the same repetitive movements that you did so often during the training season. ✅ Don’t be scared to mix up your workouts during the offseason. Variety is the spice. ❌ And if you’re one of those runners or cyclists that never take a break or have an off-season because you’re scared of losing your gains, then you should seriously rethink that. ❗️You should have a downtime period and use it to set yourself up for success when the next season begins. Ask me how if you’re unsure. Anyway, now that I’m done bossing people around, let’s get on with it. 🤣 I just recently revised my Tabata fitness program and now offer TWO levels - one for Spunky levels and one for Newbie levels. Each level has a 6-week PROGRESSIVE training plan that (when you follow it) will take you up a notch every week. When the 6 weeks are done, you'll be much stronger and fitter than when you started. Below, I give you a walkthrough of the Spunky level but if you're curious about the beginner one, let me know in the comments below. #tabataworkout #tabatatraining #crosstraining

Exciting updates. Also this - new hairdo. Let me know what ya think. Yeah, it’s a big deal. 🤣

Train with Tammy

I'VE BEEN NOMINATED! 😊 Category: Sports, Recreation & Fitness - Personal Trainer Can you vote for me? Click the link below, scroll to my name and hit 'Nominate' right beside it. https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer Since 1999, I’ve helped hundreds of women and men run a race, complete a triathlon, and ride a bike across the finish line. I’ve helped many people, including children, learn how to mountain bike and snowboard. Of course, I’ve also helped even more with weight loss and strength training. Thousands, working together in person or online. This is my jam and I’m damn good at it! And I know I’ve said this a gazillion times but I will never stop saying this, ever - it's an amazing feeling to elevate someone's life by helping them reach a personal goal. I get high off helping others achieve, doesn’t matter the size of their goal, it’s all a rush. Once a person makes up their mind to work with me, together as a team, partners, allowing me to guide them, believing in my coaching abilities, my skills, my knowledge while ALSO believing they have what it takes to follow through… Goals.Get.Crushed! Life.Gets.Owned! As I said, this is my jam and it’s a rush. We do it together because we all LOVE how it feels. So don’t forget, vote for me. Thank you so much. 🙏 https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer

Running tips, part 3 - Frequency over intensity is important to build that base when you are just getting started again. Keep runs short but run often. Walk on alternative days to keep building fitness and the habit. And super important that I forgot to mention - STRENGTH TRAIN!!! 2x 30 minute strength training sessions per week will help a great deal and unfortunately runners often neglect it or do too much of it. It should be used to enhance your running and NOT interfer, such as making you sore, etc. Strength train on the days you walk. If you strength train on the days you run, make sure you do it with at least 2 hour recovery in between for best results. I do not recommend doing them back-to-back for a variety of reasons, and never before you run. The training principle of specificity says if you want to get better at running then your training should put running as top priority and everything else revolves around that, including strength training. #runningcoach #runtraining

🌸 FREE 10-Day Walk Into Spring Challenge starting March 20! Here's how you can participate: 1️⃣ Register for a free Basic Membership or join the GO FIT LIFE Project 👉 https://gofitlife.ca/membership 2️⃣ Once you're all signed up, join the GO FIT LIFE Community group 👉 https://gofitlife.ca/groups/ Got questions? Ask below! #walkingchallenge #trainwithtammy

News from Banff.

Boost Me Tammy Lee coming online super soon. Sharing a few deets while drinking by the campfire, stuck in Banff.

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MY STORY

Hey there! I’m Tammy, owner of GO FIT LIFE! I started coaching with one main goal in mind - to help people feel good about themselves! Since 2000, I have been working with my clients to develop healthy and fit bodies, reach goals, build confidence, and increase their level of happiness. We only get one shot at this life, so let’s do things that feel good and make us happy.

I specialize in the following areas:

Fitness Lifestyle Coaching

Sustainable Weight Loss for Life