2717 Wellness

09/19/2025

Ever feel that itch to move—but your body just isn’t letting you?

Missing the rush of pushing your limits in the gym.

Watching from the sidelines while your friends jump into a workout.

Struggling to keep up with your kids on the playground.

Here’s the truth: life was never meant to be lived from the sidelines. And you know deep down—that’s not where you belong.

There’s a better way.

A way back to the active, strong, fun life you love.
And you don’t have to figure it out alone.

That’s where Active Life Professionals come in—we help you rebuild strength, confidence, and freedom of movement without the guesswork.

✨ If you’re ready to get off the sidelines and back into YOUR Active Life, send me a message. And if I’m not near you, I’ll connect you with another Active Life Pro who can help.💪🏻

09/15/2025

Pain doesn’t mean stop. It means pay attention.⁠
⁠
Most people treat pain like a full stop.⁠

But it’s really just your body saying, “This isn’t working.”⁠
⁠
This photo ☝🏻is the moment I experienced a sharp pain in my left hip 7/8 of the way through my first Hyrox race. It was excruciating, but at least I was almost finished! And finish, I did.

The high of completing this race couldn’t be fettered by the pain I was feeling.

But I knew I needed to pivot my training when I returned home.

What did I do? I used bikes, a rower, a ski erg, and walks for my cardio for 3 weeks.

And more importantly, I began using primarily unilateral (single leg) exercises for my lower body strength training.

What did that look like?🏋🏻‍♀️

✔️weighted step ups - front and lateral
✔️eccentric tempo single leg squats
✔️Bulgarian split squats
✔️single leg RDLs
✔️Cossack squats
✔️split stance squats and deadlifts

I was easing back into running in three weeks, and I was pain free with increased running in six weeks.🎉

There’s always a way, and it’s often quicker and less invasive than you’d think.

The issue isn’t the pain—it’s that no one ever taught you how to read it.⁠
⁠
You don’t need to quit.⁠
You need a smarter plan.⁠🧐
⁠
Let’s figure out what your body actually needs—and build from there.

08/13/2025

You don’t think your way into a new life—you rep your way there.

Every time you make a choice that lines up with the life you want, you’re laying down a stronger neural pathway.

At first, those reps feel like grinding out heavy deadlifts—awkward, shaky, and your brain is screaming “this is too hard.”

But here’s the good news: 🧠

Neuroscience shows that with repetition, your brain literally rewires to make that choice easier. That’s why saying “no” to junk food, skipping the snooze button, or sending that scary email gets easier the more you do it.

Just like in lifting, the first set burns, but eventually you’re throwing that weight around like it’s nothing.

So stop waiting for the “right time” to start.
Do the rep.
Then the next.
And the next.

That’s how you change your mind—and then your life.

👇 What’s ONE rep you’re committing to today? Drop it in the comments so I can cheer you on!🙌🏻

08/07/2025

Here’s what I actually want for you as your coach:

✨ To feel safe telling me about your stress, your snack drawer, or your existential crises—because I’m not just here for your deadlift form.

✨ To get results and get to a place where you don’t need me forever (even though I’ll miss you).

✨ To fall in love with your life—not just your fitness tracker stats.

✨ To realize you’re a lot more capable than your inner critic gives you credit for.

Coaching isn’t just about macros or mobility (although yes, we’ll talk about both).
It’s about becoming the strongest, most you version of you.

And I promise—we’ll laugh a lot along the way

08/06/2025

🧘‍♀️ Rise + Regulate is happening this Saturday at 9:00am!☀️

Join Tamra and Sarah Event Space in Granville for a co-taught yoga experience designed to support both your body and nervous system.

Through intentional movement, controlled breath, and mindful transitions, yoga helps calm the stress response, improve focus, and create a greater sense of safety and ease in your body. Add in a vibe-heavy playlist and you’ve got the perfect way to start your weekend.

You’ll leave feeling grounded, recharged, and more connected to yourself. All levels welcome.

Maaaaaybe the best part? The coffee, tea, and snacks awaiting you at the cafe after class!☕️🥐

Link to sign up in bio or today’s story. Come move with us!

07/24/2025

No one else gets to decide what’s possible for you.
Not your past.
Not your circumstances.
Not the voice in your head that says “I can’t do this” when things get hard.

You’re in charge of how you show up. Of how you speak to yourself. Of what you do with discomfort.
You can lead from strength and keep evolving.

That’s why I train. Why I compete. Why I coach.
Not to be in control of everything—but to remember that I get to choose what I do with what’s in front of me.

You’re in charge, too. Don’t forget it. 💥

📸

07/22/2025

Taking risks has shaped every part of my journey — not recklessly, but intentionally. Saying yes to the unknown, to the uncomfortable, to the path that most aligned with the life I knew I wanted… even when it didn’t make sense yet.

Thank you to Bold Journey Magazine for featuring me in your latest issue and for opening the conversation with such a thoughtful question: “How did you develop your ability to take and bear risk?”

Their platform was created to bring attention to the stories, lessons, and voices that often go uncovered — and I’m honored to be one of them. From the team that started VoyageLA, their mission to amplify wisdom within our communities is one I stand behind.

Grateful for the space to reflect on what has shaped me, and the chance to share it with all of you!

Thank you, , for seeing me and for telling stories that matter, and to for being such a stepping stone in my evolution.

Link in bio or today’s story to check out the article!

07/14/2025

📣 6 Health Myths My Clients Are Done Believing—And You Should Be Too 🧠

If you’ve been stuck thinking carbs are the problem, or the scale tells the full story, it’s time for a reset.

The clients I coach are smart, strong, and ready to put in the work. They’re not here for outdated rules, fear-based food talk, or hormone-blaming dead ends.

Swipe through to see what we’ve unlearned—and how it’s changing everything.

07/11/2025

The truth? You’re already spending money on your health — whether you’re proactive or reactive.

When someone says, “That’s too expensive,” what they often mean is: “I’m used to putting myself last.”

But chronic conditions like diabetes, high blood pressure, anxiety and depression cost far more than coaching. Not just in dollars — but in years of your life, energy, independence, and self-respect.

You don’t need to hit rock bottom to turn the ship around.

Coaching gives you tools that last forever — while meds just press pause on symptoms.

💬 Drop a 💥 below if you’ve learned this the hard way — or if you’re ready to rewrite your story now.

07/09/2025

Become so in love with your life and wanting to improve how you live it…

…that the aesthetic is a perk you forgot even mattered.

💥 Here’s why lifting matters — especially after 40:

🦴 Stronger Bones
Lifting increases bone density and lowers fracture risk. You trip walking the dog — but you’re strong enough to catch yourself and keep going.

💪 Everyday Strength
Muscle supports joints and prevents pain. You carry a heavy suitcase upstairs without tweaking your back.

🧠 Sharper Mind
Resistance training boosts memory and brain function.
You remember the grocery list and the doctor’s appointment without writing it down.

🔥 Balanced Hormones
Exercise regulates cortisol, insulin, and estrogen.
You feel fewer mood swings, steadier energy, and improved cycles through menopause.

💤 Better Sleep
Lifting reduces stress and improves deep sleep.
You fall asleep faster and wake up with energy to spare.

🚶‍♀️ More Stability & Mobility
Strength improves balance, flexibility, and control.
You lunge down to grab something from under the sink and get back up easily.

💖 Confidence rooted in strength
Training doesn’t just change your body — it transforms your life. You’re not afraid to try new things, speak up, or show up.

Which of these feels most real to you right now?👇

06/27/2025

Strength balance isn’t about being perfect—it’s about being *efficient, durable, and pain-free.*

Your body is designed for balance. It doesn’t need equal strength on both sides—but the difference shouldn’t be drastic.

⚖️ When one side is significantly stronger than the other, your body compensates. It shifts, leans, tightens, or overuses other areas. That’s when pain shows up.

🧠 And it’s not just side-to-side—your *movement patterns* should relate, too.

🤔 What’s a movement pattern?
As would put it:

✅ pushy pushy (think bench press)

✅ pully pully (pull ups or rows)

✅ squatty squatty (you’ve got this one 😉)

✅ hingy hingy (deadlifts or good mornings)

So what do we do?

We test. We compare. We look for gaps—then close them.

✅ Balanced strength keeps your joints happy.

✅ Balanced patterns improve performance.

✅ Balanced movement reduces pain and injury risk.

You don’t have to chase perfection.
Just don’t ignore imbalance.

💬 Hit me up if you’ve got discomfort and you want help! If it’s outside of my scope, I’ll send you to someone who can help you. 😊

05/02/2025