Team-Tammy Fitness

04/02/2026

5 years. Pro card earned. Real results. 💪
Victor came in ready to work—and in just 2 months, stepped on stage in his best shape ever and earned his pro card.

This is what happens when you have a coach who listens, adjusts, and teaches you the why behind the process.

If you’re serious about results and want a coach who’s fully invested in your success—I’ve got you.

Let’s get to work. 🔥

03/22/2026

Over 40. Eating the same and Working out.
But your cholesterol is higher?
Menopause is why.
Hormonal changes can:
• Increase LDL
• Promote abdominal fat
• Worsen insulin resistance
You’re not doing anything wrong—your strategy just needs to evolve.
What to do-
Prioritize protein🥩
Weight train 🏋🏻‍♀️
Walk 🚶‍♂️
Eliminate sugar, seed oils and ultra processed food to bring down inflammation and regulate blood sugar 🍩🛢️🔥🩸

03/16/2026

There is nothing more rewarding than seeing someone step into a version of themselves they once thought was impossible. 💫
When Laura first came to me, she was carrying extra weight, feeling overwhelmed, and unsure if stepping on stage was even realistic. But I could see her strength long before she saw it herself. 💪
Watching her release weight, build confidence, and transform not just physically but mentally and emotionally has been incredible. And we did it the right way — prioritizing her health, her mindset, and creating habits that last far beyond a single stage day. 🧠❤️
The stage may have been a milestone, but the real win is the life she gained back, the strength she continues to build, and the trust she now has in her body.
This is what Team Tammy Fitness is all about — support, encouragement, health first, and becoming the strongest version of YOU inside and out. 🌟
I’m so proud of you, Laura, and so grateful to be part of your journey. 🙏
If you’re looking for a coach who will support your health, your goals, and your long-term success — my coaching family is always here for you. 💙

03/09/2026

Trust, growth, and transformation. 💪✨

Watching clients evolve through life’s biggest seasons is one of the greatest privileges of what I do.

Coaching has never been just about prep plans or macros for me—it’s about understanding each person’s body, their life, their goals, and supporting them through every phase along the way.

So proud of you and everything you’ve accomplished, Ariel. ❤️

If you’re ready to start your own transformation, comment READY or send me a message and let’s get started.

StrongerEverySeason

03/04/2026

02/12/2026

Are you at high risk for dementia? Read on -

Physical inactivity -

🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️Not moving enough is one of the biggest contributors. Regular exercise improves blood flow to the brain, reduces inflammation and helps regulate blood sugar and cholesterol. Sedentary lifestyle = higher risk of cognitive decline

🍕🍕🍕🍕Poor diet-

High intake of processed foods-
High saturated/trans fats-
Excess sugar and refined carbs-
Low fiber intake-
Low omega-3 fatty acids-
Low fruit/vegetable intake-
These diets promote vascular disease and chronic inflammation, which both affect brain health.

❤️ ❤️❤️❤️❤️Cardiovascular risk factors-
Anything that damages blood vessels also affects brain function.
Things like -
High blood pressure-
High cholesterol-
Diabetes / insulin resistance-
Obesity (especially belly fat)-
Smoking-
There’s actually a strong connection between heart disease risk and dementia risk.

😴 🛌💤bad sleep habits-
Chronic sleep deprivation or untreated sleep apnea can increase dementia risk.

🍷 🍺 🍹 alcohol use-

Long term alcohol intake can directly damage brain tissue and usually less concerning, but heavy and daily intake raises risk significantly.

🧍 🎊 Social isolation-
Your Brainlike stimulation. Long-term loneliness and low social interaction are linked with faster cognitive decline. Dont use it you lose it applies here!

🧩 🎼🤓📖Low mental stimulation-
Rarely challenging your brain (learning, problem solving, new skills, reading, etc.) is associated with higher risk. Bingeing netflix doesnt count as brain stimulation !

😰 💦🥵Chronic unmanaged stress-

Long-term high cortisol can damage the memory center of the brain.

🚬 🚭💨Smoking and toxin exposure-

Smoking, vapingand air pollution, and repeated head injuries are also linked to higher dementia risk.

Any of this sound like you? Here’s what to do for prevention!

🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♂️🏋🏼‍♂️

🧠 Exercise (Probably #1 Protective Factor)
Weight training -improves memory, function, and insulin sensitivity
Cardio especially walking! It increases blood flow and mitochondrial health

Exercise literally grows new brain connections and helps prevent brain shrinkage

🥑 🍠🐠🍤Nutrition for Brain Longevity-
Mediterranean diet
Prioritize:
Fatty fish (salmon, sardines, trout) omega-3s not omega 6 they are inflammatory !
Olive oil & nuts -anti-inflammatory fats
Leafy greens & colorful veggies for antioxidants
Berries have strong evidence for memory protection
High fiber foods supports gut microbiome and brain health
Lean protein (helps neurotransmitters + muscle preservation)

Limit:
Ultra processed foods
Excess sugar / insulin spikes
Trans fats & highly refined seed oils (heavy fried foods, etc.)
Heavy alcohol intake

😴 💤🛌Sleep -deep sleep -your brain literally clears waste proteins linked to Alzheimer’s.
Aim for:
7–9 hours nightly
Consistent sleep/wake time
Dark cool bedroom
Treat snoring or possible sleep apnea if present (big dementia risk factor)

🧩 📖🎼Cognitive exercise !
Brains hate boredom.
Strong options:
Learning new skills Strategy games or puzzles
Rotating workout styles scrolling n binge watchung tv doesnt count!

👯🕺💃Social Connection
Isolation is a major dementia risk factor (as strong as smoking in some studies).
Protective things:
Regular meaningful social contact
Group activities or hobbies

❤️❤️Cardiometabolic Health
What protects the heart protects the brain.
Key targets:
Maintain muscle mass (huge for glucose control)
Keep blood pressure in normal range
Manage cholesterol and insulin resistance
Maintain healthy body fat levels (especially visceral fat- which surrounds the organs)

🧘 Stress Management-
Chronic cortisol can shrink memory centers in the brain.
Good options:
Mindfulness or breath work
Nature exposure
Yoga / mobility work
Practice gratitude
Get dog! 🐕great for stress management !

🙆‍♀️Hormones (Especially Important for Women)
Estrogen decline is linked to increased dementia risk for some women.
Evidence suggests:
Early management of menopausal symptoms and metabolic health can help brain health

💊💊💊Supplements With Decent Evidence

Omega-3s (EPA/DHA)
Vitamin D
Magnesium
Curcumin- for inflammation.

Well there you have it! Hope it helps!

02/12/2026

Are you at risk for dementia ? Read in comments below 🔽🔽🔽🔽🔽

01/04/2026

I don’t recommend things I wouldn’t use myself — Ryze is officially part of my routine 🤍

If you’ve been curious, now’s the time 👇
Use TEAMTAMMYFITNESS15
🔗 Link: TTF Ryze

11/30/2025

Huge congratulations to for her top 5 finish at masters USA. Next stop will be the figure stage! Big things are going to happen for this hard working lady!