Tammy's Fitness & Wellness Blogs

The Best Type of Exercise for Weight Loss

The Best Exercises for Permanent Weight Loss

The BEST type of exercise to lose weight is the EXERCISE that YOU LOVE to do! No one else tells you what to do. Forget about what other people think. …

Tammy Lee Slauenwhite September 3, 2020

6 Comments

Stuffed Pork Tenderloin with Apricots, Prunes and a Honey Sauce

This stuffed pork tenderloin with apricots, prunes and a honey sauce is a delicious recipe for the Christmas holiday season.

Tammy Lee Slauenwhite November 22, 2023

0 Comments

Mastering Macronutrients for Wellness in the Middle Years

Mastering Macronutrients for Wellness Through the Middle Years

In this comprehensive guide, we will explore the roles of these nutrients, address common challenges, and provide practical tips tailored for individu…

Tammy Lee Slauenwhite November 3, 2023

0 Comments

Easy & Zesty Turkey Salad (From Thanksgiving Turkey Dinner Leftovers)

Grab your apron and let's embark on this gastronomic journey together. Get ready to chop, mix, and savour your way through a delightful turkey salad c…

Tammy Lee Slauenwhite October 11, 2023

2 Comments

Easy Malaysian Chicken Soup to Warm Your Belly

This aromatic and nourishing soup is a symphony of flavours, blending the richness of coconut milk with the zing of red curry paste and the earthy goo…

Tammy Lee Slauenwhite October 11, 2023

0 Comments

Menopause and Fluid Retention: Finding Relief Through Protein and Fat Balance

I have hormonal changes that are out of my control. Not only am I retaining fluid more than ever, it sticks around for longer and has no rhyme or reas…

Tammy Lee Slauenwhite July 26, 2023

0 Comments

5 Easy Barbeque Marinades to Try This Summer

Below are 5 easy barbeque marinades to try this summer. But first, did you know that marinades originated in ancient civilizations? They were used as…

Tammy Lee Slauenwhite July 25, 2023

0 Comments

Mastering Intervals for Running Performance

Unleashing the Beast: Mastering Intervals for Unparalleled Running Performance

Running intervals can take your performance to new heights. Learn how to optimize them and reap the benefits from your hard work.

Tammy Lee Slauenwhite June 20, 2023

0 Comments

How to Make A Delicious Chia Seed Flour Banana Bread

This chia seed flour banana bread recipe came to me through experimentation with different flours. I love to create new recipes and experiment with food.…

Tammy Lee Slauenwhite May 1, 2023

0 Comments

Structural Tolerance Progressive Running

Structural Tolerance and Progressive Overload Are Important for New Runners

Structural tolerance and progressive overload are two important training principles to help new runners run better.

Tammy Lee Slauenwhite April 26, 2023

0 Comments

How To Make Delicious Gluten-Free Green Pancakes

These gluten-free green pancakes are a colorful and delicious way to start the day, and if you have kids, these will excite them to dig in.

Tammy Lee Slauenwhite April 24, 2023

1 Comment

What People Say

from 117 reviews

Cindy Rabik

Vim & Vigour Academy

Great Program

After eight weeks in this program I have learnt so much about health, nutrition, and exercise. I know there is so much more in store! Tammy has so much knowledge to share each week in class and is so helpful with tips and tricks to put the knowledge into action. She is just an email away during the week if I have questions. This program keeps me on track and accountable to be the best version of myself and when I slip up-it’s a great place to figure out how to get back on track. The ladies are all great in the class and we all inspire each other in different ways. Would highly recommend this to any mature woman struggling in this stage of life :)

11/08/2023

Tina

Project S.E.L.F.

100% Successful

I've been thinking about being physically fit for most of my adult life. (I'm 46 and 5'2"). I was an overweight child/adolescent/adult (220lbs would have been when I stopped looking at the scale at around age 18). I haven't carried that much weight in many years but I yo-yo-ed and have always been 'soft'.

I began the long road of forming a new relationship with food in November of 2018 after discovering my inflammatory health issues were diet related. My digestion was not functioning properly, and my gut health was way out of whack. I had no idea just how much food and my relationship with was having such a negative impact on my life and health.

I've followed Tammy's social media for many years and have admired her dedication to fitness and her success as a coach from a distance. The S.E.L.F Program caught me off guard, caught my attention and I found myself thinking "if not now, WHEN?"

The 12-week commitment appealed to me. I didn't just need a fitness regimen I needed to change my mindset. I had many years of telling myself that "I'm not into being fit" to correct. I've NEVER joined a gym; I've NEVER been consistent with trying anything to contribute to my physical health and if I'm being honest, I've never enjoyed sweating! This has rolled into years of saying, "someday...."

That someday is RIGHT NOW!

Considering it took almost 6 weeks to work through my own stuff, I've logged all of my active hours over the last 5 weeks of the program, and I've hardly missed a day! I'm onto Week 5 of Tammy's Tone Me Up and Down Strength Training program and I'm onto Day 25 of a Yoga Move program.

Tammy has been supportive but not coddling. She is knowledgeable and trustworthy, she's compassionate and willing to listen and she knows we are all so very different in our approach and our goals. She has offered recipes for those who needed new meal ideas. The program includes understanding calories in and out and all the science-y stuff about body composition and healthy weight loss. She has offered workout ideas and encouraged us to embrace ourselves and what we love to do - and the only way to discover that is by showing up for ourselves to discover what that looks like.

I just signed up for an annual membership to Tammy's Go Fit Life platform. I've really benefited from and enjoyed the guidance and resources available to me without having to go digging. I'm fully onboard with exploring the hard work Tammy has put into helping people be healthy! This commitment is not temporary and to be honest I've wondered what I would do without her right there in my corner, cheering me on when the S.E.L.F program ends. Would I stay committed: would I go back to my old nonexistent habits? I'm not about to find out!

Thank you from the bottom of my heart! This has been a MASSIVE, life altering, WELCOMED change. As I complete my own educational journey with Functional Nutrition, I know that I can be a positive example to the people who choose to trust in me. I can say with all honesty that change isn't easy but it's so worth it - I know for certain because I've done the work!

"The only thing harder than change is staying the same."

I'm so excited about this newfound commitment to myself and my health that there really aren't words to fully express how proud (of myself) I am and how wonderful this has been!

Much love and gratitude, Tammy! Thank you, a million times over and who knows, maybe we can hike Castle Rock together next time you are home.

11/30/2022

Lindsey

Project S.E.L.F.

My lifestyle

I have struggled with my weight for as long as I can remember. I would try out yo-yo diets and lose weight, gain it all back, plus some and it was a vicious cycle for a long time. When Tammy shared the program project self, I really felt compelled to give it a shot. Due to all of these yo yo diets I’ve done in the past, I lost the sense of how to eat to fuel my body, instead of always focusing on cutting calories and certain foods to lose weight. I was no longer eating healthy foods and stopped caring about myself. It was time to take charge and I can honestly say that I have committed to this program 100%. Tammy has made it so simple to understand just what we need to do to live a healthy lifestyle. I have carved out time to do daily walks and actually look forward to them, instead of dreading them like years past. I check out different trails and enjoy making it a little adventure with the fam.
Thanks Tammy for giving me the opportunity to engage in such an amazing program that has helped me tremendously, I look forward to continuing on a life of creating healthy habits. You rock! ❤️

11/22/2022

Darcie

Project S.E.L.F.

Finding MySELF

I'm a busy mom of 2 small boys. I have always struggled with my weight and have tried every damn fad diet out there. I lost weight doing them of course, but continuing on those diets long term are not realistic. So the weight would always come back.

I needed to change my thoughts on weight loss and living a better and healthier life. What I was doing wasn't working, honestly I got to a point of not giving a shit about myself anymore. I was Mom and my life revolved around my kids.

This project changes your thinking and it's NOT easy, what in life that's really worth it, is easy??
Change isn't easy, but it's 100% necessary.

This tired mom who was full of excuses now has a regular exercise routine. I plan my meals every week and I'm making better choices. Tammy taught us how to make realistic goals and stick to them.

I can't give you before and after pictures of my transformation, because on the outside I look the same. Do I still feel the same? Abso-fucking-lutely NOT. I'm going to work on my health and happiness for the rest of my life because I now have the tools to push myself to be a better me, for myself and for my family.

This project is what I needed to get myself out of the rut I was in, thank you Tammy I want to say you changed my life but in reality you taught me how to change my own life.

11/21/2022

e.g.

Healthy Eating & Weight Loss Coach Certification Course

Healthy Eating & Weight Loss Course

I took the HWL virtual course with Tammy and she was AMAZING. Not only did she go over everything we truly needed to know to become a great HWL coach, but she provided sooo many helpful tips on how to get started/her process from the business side. I'm so thankful I took her course, I felt so much better about my abilities as a coach after doing the course with her! Thank you Tammy :)

12/15/2021

Cathy Arenburg

Menopause & Weight Loss Workshop

Menopause

I wanted to thank Tammy for doing so much research on menopause. It was very informative and I learnt so much. It was great learning about the nutrition and exercising aspect to menopause and losing weight and the bonus is getting a 12 week training program. I have been struggling with my weight and I always thought you had to exercise really hard and become really sore for anything to take place, which lead me to not being able to exercise and then not wanting to. The information you gave us about exercising taught me a lot and I am looking forward to starting the 12 week training program. Tammy you are so up beat and truly want to help people get to where they need to be both physically and mentally. Anyone out there struggling with your weight, wanting to just get in to shape, having an upbeat session, feel good about yourself, contact Tammy, you will not be disappointed.

11/10/2021

Stacey James

Menopause & Weight Loss Workshop

Weight Loss & Menopause - Worth your Time

This was a very informative and helpful class for deeper understanding around physical activity, nutrition and menopause. For those who've started the hot flash phase we know it sucks and we'll do anything for some relief. If you're going to do anything, sign up for this. . .right before you upgrade your fan. Thanks Tammy. Your classes never disappoint.

11/08/2021

Giuseppina Ferrara

Healthy Eating & Weight Loss Coach Certification Course

The Best Instructor In Town!

I just took Healthy Eating & Weight Loss with Tammy Slauenwhite, and loved it! This course is a great way to add to our business and even your own personal health. Tammy is an amazing instructor who not only provides you with the course content, but she explains how you can apply it in the most efficient and effective way. It is amazing to pay for a course and be able to retrieve the cost right away through the application of the course content. Totally recommend this course!

10/08/2021

Stacey James

A Matter of Calories

Must do Course if you track Calories!!

Very informative course to understand how to do the math around calculating personal calorie intake to lose, gain or maintain your weight. Take away calculation sheets and great instruction that was interactive to be able to ask questions. This works whether you follow carb reduced or high protein meal planning. Information for life as there's so many opinions on the internet - this is fact based data that works for anyone. Don't hesitate to sign up for the next class!!

03/25/2021

Margaux du Preez

A Matter of Calories

Simply a must attend for anyone who is tracking calories/macros

Great workshop that is jam packed with information that puts you in charge of your goals and nutrition to fuel your training, better recovery, weightloss and to make better choices - what ever your goal is, be in charge of it.
Major take away for me is that I am armed with the tools and knowledge so that I can change and adjust my tracking goals as needed, sometimes you have to adjust your caloric intake depending on whether you are training, taking part in a fitness event or simply just taking a day off.

03/24/2021

Sunshine Taylor

A Matter of Calories

Amazing

Great class and great instructor. Love the enthusiasm and knowledge

03/23/2021

Penny Gousios

A Matter of Calories

Amazing content and delivery!

This is not the first course I have taken from Tammy nor will it be the last - as usual she did not disappoint. The session content and information provided, was not only relevant but she made it easy to understand and follow. The worksheets and tools provided are an essential part of setting someone up for success in their health and wellness journey. Thanks so very much for an entertaining and information packed couple of hours - I highly recommend this to anyone considering taking the session!!

03/22/2021

Ilse Van der Merwe

A Matter of Calories

03/18/2021

Customer

Healthy Eating & Weight Loss Coach Certification Course

Very Knowledgeable, Went Above and Beyond!

I completed my Healthy Weight Loss Coach with Tammy Slauenwhite and it was an amazing experience. Tammy is very knowledgeable and personable, we learnt so much but we also had an awesome time doing it. I really enjoyed how she made it feel personal to us and answered any questions we had with ease. I would definitely recommend Tammy and I would 100% take a course taught by her in the future!

-Shannon Moores

02/17/2021

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Get STRONGER as you age!