Just Tammy A

01/08/2026

Back & Biceps Edition
This morning’s group workout was all about back and biceps, built around compound movements that challenge multiple muscle groups at once.

Normally, I use deep, dynamic jump squats as a cardio pump between strength combos.
Today, we switched it up 👇

🔄 Jump Squat vs. Weighted Jump Squat
Traditional Jump Squat
Deep squat + explosive jump
Great for heart rate, power, and lower-body endurance
Big movement, high impact

Weighted Jump Squat (Today’s Version)
Narrower stance
More of a controlled hop than a full jump
10-lb dumbbell in each hand
More demand on glutes, quads, calves, grip, and core
Less impact, more strength + stability focus
➡️ Same movement pattern. Completely different stimulus.

And honestly? It was 🔥.

🏋️‍♀️ Why Back & Biceps Matter
Training your back and biceps isn’t just about aesthetics (though toned arms and a strong upper back don’t hurt 😉).

It’s about:
Better posture
Stronger pulls (rows, carries, deadlifts)
Shoulder and spine support
Everyday strength — lifting, pulling, carrying, life

Strong backs protect your body.
Strong biceps support your pulls.

Together, they make everything else feel easier.

This collage shows just a glimpse of what we tackled today — and it’s a reminder that small tweaks create big progress.

Different doesn’t mean easier.
Different means growth. 💪🏾

01/05/2026

✨ We started the year STRONG this morning — and this is just the beginning. ✨

This was from today’s Morning Workout Facebook Live, and honestly… the energy was 🔥

Real movement. Real effort. Real people showing up early and choosing themselves.

Whether you’re:
✔️ Already consistent
✔️ Getting back into a routine
✔️ Or ready to stop saying “I’ll start next week”

These workouts are built for real life fitness — scalable, supportive, and designed to make you feel stronger when you’re done, not wrecked.

🕠 Live workouts: 5:30–6:30 AM CST, Monday and Thursday
📍 Where: Facebook Live
💪 Who it’s for: People who want to actually show up and move

If you’re already in the group — THANK YOU for bringing the energy this morning.

If you’re watching this thinking, “I need this kind of accountability” — come join us. Just Tammy A Fitness and Healthy Living

You don’t have to be perfect.
You just have to press play and try.

New year. Strong mornings. Stronger habits. 🌱💪

01/04/2026

✨ NEW YEAR. SAME COMMITMENT — JUST RENEWED. ✨

Peeps! Tomorrow, I’m officially restarting my Facebook Live morning workouts in the Just Tammy A Fitness and Healthy Living group. Whether you’ve been moving consistently for years or you’re stepping back in (or starting fresh)… you belong here.

If you already workout regularly:
This isn’t about chasing extremes or burning yourself out. It’s about continuing to show up, refining your habits, and protecting the strength you’ve built — physically and mentally.

If you’re just beginning or starting over:
You don’t need perfect motivation, fancy gear, or a “Monday mindset.” You just need a willingness to try. Progress starts the moment you decide to show up, not when you feel ready.

This year isn’t about punishment or pressure.
It’s about:
• Consistency over intensity
• Strength over comparison
• Health that supports your real life

These morning workouts are a space to move your body, clear your head, and start the day feeling capable — not judged, not rushed, not behind.

📍 Live workouts start tomorrow morning
📍 Come as you are
📍 Modify when you need to
📍 Build strength at your own pace

Let’s grow stronger together — mind, body, and patience included 🌿💚









Here is our Full Body Workout for tomorrow, Monday, January 5. REMINDER - Morning Workout will be on Mondays and Thursday from 5:30am to 6:30am CST.
I will be live in the group!

11/22/2025

Nothing gets you ready to SLAY the day like a good workout… even if you accidentally do it twice 😂💪🏾

I did every move in this full-body workout:
3 rounds • 12 reps each • Sweat level = Jesus take the wheel

Then I got all the way finished… muscles shaking, proud of myself, ready to wrap it up.
And suddenly my brain said:
“Girl, you should make a workout video collage!”

So guess who did the WHOLE workout again for the camera?
👉🏾 Me. I did. One more set of everything.
Because content creation is cardio AND strength training 😆

I had already turned my tracker off, but best believe I turned it RIGHT back on because that. s**t. counts.
We do NOT donate calories for free around here! 🤣🔥

Full-body workouts will humble you, strengthen you, and remind you who TF you are.
Get up, move your body, sweat for your goals, and laugh at yourself along the way.
That’s the Mind Body & Plants way 🌱💪🏾✨

Now go slay your day, y’all!

11/11/2025

Morning Workout Status: SLAYED

11/11/2025

🌈 Colorful, Nourishing Dinner Bowl!

Tonight’s plate is proof that healthy doesn’t have to be boring. Just look at these colors — every one of them brings its own nutrients and benefits to the table 💪

🍣 Salmon + Crawfish Burger: Packed with lean protein and omega-3 fatty acids that support heart and brain health.

🥬 Spinach: Deep green and full of iron, magnesium, and vitamin K — great for energy, blood flow, and bone strength.

🍅 Tomatoes: That bright red hue comes from lycopene, a powerful antioxidant that supports skin and heart health.

🥑 Avocado: Creamy green goodness loaded with healthy fats, potassium, and fiber to keep you full and glowing.

🥓 Bacon: Because balance! A little savory crunch adds flavor and happiness — and yes, enjoying your food is part of wellness too.

🍠 Sweet Potato: Naturally sweet, rich in beta-carotene (vitamin A) for healthy eyes, immune support, and glowing skin.

Together, this meal hits protein, healthy fats, antioxidants, and complex carbs — all in one colorful, satisfying plate.

✨The more color on your plate, the more nutrients in your meal. Eat the rainbow, fuel your body, and enjoy every bite. ✨

11/07/2025

10/24/2025

From my phone while standing in my kitchen, I gave a list of grocery items and then told chatgpt to put the items in a list by category, put the list in a document that I could edit and print and to include a checkbox beside each item. Then, I went to my desk, opened chatgpt on my , downloaded the document and printed it Boom! is here whether you like it or not. Make it work for you. I need to connect my phone to my printer then I can skip logging into the Surface and print from my phone.
I know I can make a list on my phone, but I'm still a little . So I need to be able to put a check mark or a line through something. 🤣🤣
🤣

10/24/2025

Morning Workout Status: SLAYED

10/22/2025

Peeps! Here is our Back and Biceps Workout Recap for Tuesday, October 21.

10/14/2025

Morning Workout Status: SLAYED
Combat Choice Driven Illnesses.
LIVE life instead of ENDURING it.