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International Women's Day: #shopforchange

As an i=Change partner, we are celebrating our commitment to empowering women & girls globally by increasing our donations from $1 to $5 of every sale for 24hrs. The UN has predicted that COVID will push 47 million women & girls into extreme poverty in 2021. So it's more important than ever to raise awareness and contribute where we can.
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How long should I rest between sets?

The generic rest time for strength training has always been 20-60 seconds, which is great for most people. However, the more precise recommendation relies on your goals and you don't really need to rest the more you lift.
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Decompressing after a stressful day

Life can get pretty jam-packed with activities, meetings, social events, emails, phone calls and messages. Sometimes it's super easy to maintain calm and focus in the midst of a workday, but sometimes it puts our abilities to a test. After all of that, it's important to decompress. We have a number of tried-and-true methods that may work for you and help drastically drop your stress levels. 

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Stories from the Tammy Fit community: Temika Bukley

As a new mum bouncing back into a fitness routine is one of the hardest things, let alone creating a routine at all. But Tammy Fit member, Temika, has shown it's possible that you can look and feel better than ever after having a baby. From balancing a new bub to trying to eat and sleep enough, it's tough!
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Tips on maximising muscle recovery

Whether it’s a calf cramp from a major leg day or a minor injury from a new fitness hobby, sometimes the next-day soreness hits harder than others. You know the feeling: you wake up, and the first step you take, there it is — tightness all over.

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Fun ways to incorporate protein powder

Protein powders are a great way to get the necessary amount of protein in your diet. And although it's easy to add some to your morning shake, the uses for protein powder go far beyond boosting your morning drink.

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How rest days get results

Whether you’re a novice or seasoned athlete, regular rest is crucial. It’s necessary for muscle repair, preventing fatigue, and overall performance. Low-Impact workout activities will help you stay active while letting your body recover. Remember, without enough breaks, you’re less likely to achieve the goals you made in the first place. Letting your body rest is the best thing you can do for fitness success.

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Manifest & meditate into 2021

Whether 2020 was the worst year of your life, the best or floating somewhere in-between, it's important to set intentions for the coming year as well as remember the struggles and triumphs of the past year. Here are a couple ways to leave the negative in the past and look forward to the future.

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Working out from home essentials

Most of us have adjusted to shifting our fitness routine to whatever works in our home or backyard. These key essentials will keep you on track and let you continue your fitness journey. These are seven workout items that everyone should have on hand for a variety of exercises.
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BCCAs, Proteins & Supplements

Knowing when and what to take when working out can be really difficult to figure out. Here we have a list of the most common supplements that can potentially maximise your gains and energise your workouts.
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Top tips to keeping on track during the holidays

It can be a hectic time of year with lots of extra stress, whether it be the kind we put on ourselves or the kind caused by stressful situations and/or relationships. Exercise helps tremendously when dealing with that stress so it can truly get you in a holly jolly mood. To help ensure you get that workout in we have to make sure you have a regular routine. Below, we share some tips on how to create a holiday workout routine you can stick with through the holidays. No need to wait until the new year. Get going now!
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Taking charge of your metabolism

For the most part, we are all born with a metabolic rate that suits our body and disposition. Some people are naturally fast burners, and some are naturally slower burners, but that doesn’t mean we have zero control. We do have some authority over the rate at which we metabolise food and use it for fuel.

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Jumping back into the gym after quarantine

With restrictions lifting and gyms opening, we all have the chance to jump back into a new normal, meaning social distancing, increased hygiene measures and limitations on class sizes are all worth it. 
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Adding resistance to your workouts

I designed these booty bands myself after not being able to find anything with the strength and quality that I was looking for.  They're 100% natural latex, custom-made to my personally chosen specs, and will take your booty workout to the next level

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Tammy Fit 8 Week Challenge Winners Announced!

Thousands of people entered our first 8 Week Challenge to not only change their lives and better their health, but to put themselves in the running to win $5,000 cash! The challenge kicked off on the 17th of August, seeing as a great motivation for us to all make incredible changes and focus on our health while we were stuck in isolation.

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Our 8 Week Challenge Winner: Brooke Jenkins

We are so excited to announce Brooke as our first 8 Week Challenge winner! We wanted to get to know her more and ask her a couple questions about her fitness journey. Brooke has come so far over 8 weeks and we are so proud of her!

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Myth: You need a gym to gain muscle

This is 100% not true! Even with fancy gym equipment, it takes a lot of time and effort to build and maintain muscle. It requires lots of energy, effort and targeted exercises but it works. Home booty workouts can be very effective with the help of resistance training, nutrition and pushing yourself to do your best.

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International Day of the Girl

On December 19, 2011, United Nations General Assembly declared October 11 as the International Day of the Girl Child, to recognise girls’ rights and the unique challenges girls face around the world. The International Day of the Girl Child focuses attention on the need to address the challenges girls face and to promote girls’ empowerment and the fulfilment of their human rights.

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Breast Cancer Awareness Month

October is Australia’s Breast Cancer Awareness Month, providing an opportunity for us all to focus on breast cancer and its impact on those affected by the disease in our community. Fitness has the potential to lower your chances of breast cancer but today we want to focus on how to help those affected and to keep an eye out on changes.

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Stories from the Tammy Fit community: Emma Higgins

Earlier this year we came across Emma Higgins when she won our booty band competition and won a yearly subscription to the Tammy Fit app. Her motivation to look after her mental and physical health is an amazing example of why it is so important to share your journey and experiences with family and friends, and sometimes even strangers!
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Focusing on you: mental & physical health

In light of R U OK? Day, we wanted to take the time to focus on mental health. We take a lot of time to finesse our physical health, but it is crucial to prioritize your mental health equally, if not more. Although R U Ok? Day is an amazing national day of action and a much-needed prompt to check in, we need to think about this everyday not just once a year. Checking in on yourself and those who are important around you will make a big difference to your day to day.

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Feature Blog: Kelsi Boocock, owner of Healthy Kelsi

Kelsi is the owner of Healthy Kelsi and we recently fell in love with her mouth watering recipes on her IG page. Kelsi has created 2 AMAZING healthy treats that are now in the healthy treats section in the TF app. In light of this we wanted to hear about Kelsi’s health and fitness journey through quarantine and how she went from a professional swimmer to a huge foodie!
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Why fitness challenges work and how to keep up your momentum 🍑

Tammy’s first 8 Week Challenge starts on the 17th of August and we are so excited! Forming new healthy habits—or breaking bad ones—involves multiple steps including making a decision to change, initiating the new behavior, and repeating it often.
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Tammy’s #1 at home exercises that target side booty

Those little rolls, bumps and dips on our hips are totally normal! It has to do with where your body tends to hold fat. Some people naturally have wider hips and carry more fat around their hips and thighs, which can create an illusion of rounder hips without ‘dips’.
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Saski Edit: Look good, feel good

A lot of people love looking good when they leave the house to go out – but did you know that taking the same approach when you hit the gym can feed your positive mindset during your workout?
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Ten family meal prep hacks we swear by

Whether you’re cooking for the kids or need to kick start your family meal prep for the week, cooking for a household can be overwhelming. There are so many things to consider: keeping meals healthy, sticking to a budget, and of course – making sure the kids will actually eat it. It can take the joy out of nutrition for the best of us! With that in mind, here are our top ten fail-safe tips to turn cooking for your fam back into something you can look forward to.
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Stories from the Tammy Fit community: Rachael Norton

Not too long ago we came across a truly inspiring journey from one of our amazing Tammy Fit users. Rachael Norton is the perfect example of why it is so important to share your experience and journey, whether it's with close friends or strangers around the world.
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i=Change x Tammy Fit: Shopping with a purpose

Tammy Fit have partnered with i=Change to donate $1 for every purchase on our website and you can choose where it goes!
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How to boost your immunity this winter

Germs can reach us and make us unwell at any point in the year. Everyone has their own ways to avoid infection, but you need to boost your body’s defences all year round for it to work when you need it most. Here are some of our tried and tested tips on how to look out for your immunity.

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Why “wellness” should have a place in your life, always

Saturday the 13th of June is Global Wellness Day. It’s a day dedicated to living well, focusing on the value of our lives, reflection, freedom, peace and motivation. For us, this doesn't mean tapping out and ignoring the issues around you. It means mindfully stepping back and finding your centre so you can participate in the chaos of life in a more productive, healthy way – whatever the world is throwing at you right now.

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4 ways to boost your body confidence

More often than not we think about the negatives: what we look like and what we don’t have. Only now are we starting to see a change in the world – a love for all body shapes, sizes, colours and abilities! When your app has body confidence and feeling good about yourself at its heart, you learn a thing or two about what it takes to get there. Here are four things you can do to jump on the bandwagon and start loving your body.
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#HangingWithTheHembrows Podcast Recap: Being your own boss

Let’s talk business! Tammy, Amy and Emilee sat down in a recent podcast to chat about what it’s like to run multiple businesses – from starting out, making mistakes, learning lessons, money and growth to advice for new business owners. Here’s a roundup of their insights:
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Meet Maddie Bingham: The creator behind the Tammy Fit app’s smoothie bar

Maddie Bingham is a qualified naturopath known for her delicious recipes and her passion for holistic health, plant-based nutrition, and herbal medicine. The nutritious smoothie bar in the Tammy Fit app is Maddie’s creation. We hit her up with some questions about naturopathy and how she creates smoothies that taste way too good to be healthy…
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Plant-based eating: myths and misconceptions

If you have found yourself becoming more and more curious about plant-based eating, you’re not alone. We’ve busted a few of the myths that may be holding you back from giving it a go.
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Evolving Mother's Day: From celebrating your mum to becoming one

This Mother’s Day, we wanted to reflect on how our mums influenced us, and now, how we channel their energy as a Mum ourselves. 

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The benefits of makeup to look and feel cute during iso

When lockdown shut us all down, our daily routines took a hit. Makeup is a big part of most of our daily routines, but now that we aren’t leaving the house, why should we bother? The other day I was feeling super creative and decided to practice my makeup and have some fun. This made me realise how much I missed the process and how I feel when I am all glammed up.
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My new upper body circuit: How to make it easier, or harder.

For some people, upper-body workouts are comfort-zone. But for others, they're a struggle. I want to make my new circuit work for you no matter where you're at, so you can sculpt and strengthen your arms.
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The best ways to treat yourself and survive Easter in iso.

Easter is only days away and I can literally hear the chocolate screaming out for me. Should I cave in and push away my fitness and nutrition plan this weekend? Will I eat my feelings in iso? Or will I keep up fitness, workout and stay away from any unnecessary sugar?

I really won’t be able to tell you my answer 'til after the weekend. The kids will be surrounded by chocolate, but I do not want that temptation everywhere as I start a new week. 

 

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It's not too late to kick start your 2020 goals

I want to use self-isolation as an opportunity talk to you guys about goal setting, reaching your goals and staying on track no matter what.

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Two women who are inspiring us on International Women’s Day

This year for International Women’s Day, we’re all about body positivity. Here are some of the women who have been inspiring us this month...
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