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Empowering Women to Thrive: Strength, Health & Wellness at Every Age

 

Want to become the strongest, healthiest version of yourself? At Tam’s Tribe, we are dedicated to helping women achieve their health and fitness goals. We inspire a love for strength training and nurture a positive relationship with food. Our mission is to empower women with the knowledge, education, and tools to take control of their long-term fitness and health, ensuring they remain independent, active, and strong well into their later years.

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WOMEN SPECIFIC HEALTH & FITNESS ONLINE COACHING

Achieve Your Best Self

No matter where you are on your life stage or fitness journey, Tams Tribe is here to help you thrive. Start your transformation today and experience the strength, confidence, and vitality you deserve.

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Our Services

Menopause Support

  • Tailored strength training to manage symptoms and enhance vitality.
  • Nutritional guidance to support hormonal balance and overall health.

Pre and Post Natal Fitness

  • Safe, effective exercise programs for expectant and new mothers.
  • Strategies to maintain fitness during pregnancy and regain strength postpartum.

Injury Rehabilitation

  • Personalised rehabilitation plans to aid recovery and prevent future injuries.
  • Focused on restoring strength, mobility, and confidence.

Why Choose Us?

  • Expert Coaching: Our team of certified trainers specialises in women’s health and fitness.
  • Customised Programs: Each program is tailored to meet your unique needs and goals.
  • Supportive Community: Join a community of strong, empowered women who are on the same journey.
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Custom online strength programming

Power Women

Sick of injuries or not knowing what exercise to prioritise? Get a workout program that is completely customised to your goals and circumstances – week in, week out.​

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Improve your breathing, core & mobility

BUILD YOUR BASE

Improve the way your body moves in each moment of your day. Get ready to rewind your body’s niggles and lay the foundations for more effective and safe exercise.​

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Beginners online guide to strength training

Find Your Confidence

A fun and rewarding weekly workout program for women ready to feel more confident in themselves (without having to sweat their butts off).

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Hi I’m Tam, the Founder of Tam’s Tribe

Your personal online
Health & Fitness Coach!

For many years, I struggled with insecurities about my body, along with a bunch of painful injuries, which really made me lose my self-confidence. Being in the fitness industry I felt I needed to be leaner, stronger & prove myself. I spent years chasing a certain body type, a certain number on the scales, I overtrained & I pushed through painful injuries. Instead of taking care of my body I battled with it, I punished it, I spent too many years wishing my body looked differently & forgot the most important part which is taking care of it.

Finally I was honest with myself & I realised I needed to re-evaluate my “WHY”. I stopped comparing myself to other women, I stopped strict dieting to change my body, I reduced my training load & started training smarter not harder. Doing this gave me the most amazing sense of freedom and understanding about my body, I for once stopped and listened to what it was telling me.

My Mission
Tam Kerr Personal Online Health & Fitness Coach

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Guiding & supporting you on your conditioning journey

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Women specific health & fitness advice

7 reasons strength training is vital for menopausal women

7 reasons strength training is vital for menopausal women

Prevention is always better than cure, particularly in peri menopause and menopause. Taking part in regular strength training is proven to improve lifestyle and even prolong lifespan as we age. As women we are at higher risks of muscle & bone loss due to menopause. 

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5 tips to building a strong core

Free e-book download

Why is a strong core important?

Your core stabilises your body, allowing you to move in any direction as well as having proper balance. It helps prevent falls and supports your body. So having a strong core is beneficial to everyone because it allows your body to function properly.

When we talk about goal setting we often focus a lot on things like changes in our bodies or performance based goals. I’m not saying not to set these goals but at Tams Tribe we often shift our goal setting to things based around better habits & mindsets because these are the things that will actually help you achieve body & performance goals for the rest of your life. I do check ins with my online clients & I wanted to share some of their wins with you tonight. They aren’t about kilos lost or hitting deadlift PB’s these are much deeper than that, these are everyday girls who are changing the way they think and feel about exercise, nutrition & their lifestyles. These girls in my eyes have absolutely WON 🥇 they have worked hard to change their habits and mindsets towards training & nutrition & they can now see how they can achieve everything they want & still enjoy their lives at the same time. Are you struggling with motivation? Are you always on a diet? Are you confused about what or how much exercise you should be doing? You’re not alone, this is most ladies when they begin training with me. I want to help you feel less confused, I want to help you find a long term strategy to eat, train & enjoy your life & even love your body! Click link in bio to BOOK in a call with me today & let’s get you started! #womenshealth #onlinecoach #strengthtrainingforwomen
STRENGTH TRAINING 💪🏼💪🏼💪🏼 Yep new research proves resistance training can slow and even reverse the signs of ageing skin! Resistance training increases dermal thickness and reduces inflammatory marker in the skin as well as enhancing collagen production improving skin elasticity. What to do… ✅ Incorporate resistance training into your exercise routine 3-4 x per week ✅ Focus on full body movements ✅ Pair resistance training with a nutrient rich diet to further enhance collagen production and skin hydration Don’t forget exercise is medicine 💊 💪🏼 DM me to get started today with some resistance training or click link in my BIO to book a feee call! #skincare #resistancetraining #strengthtraining #healthyskincare #collagen #strengthtrainforlongevity
Have you got tight glutes & lower back? These are my 3 favourite glute 🍑 stretches you should be doing regularly, especially if you spend a lot of time sitting on your peach 🍑 😜! Hold each stretch for 40-60secs & focus on your breathing whilst stretching to help the muscle relax. 💓X Leg Glute Stretch 💓 Figure 8 Glute Stretch 💓Tall Pigeon Stretch Do you practice regular mobility? Don’t worry I didn’t used to either, but it is never to late to start. If you can’t move your body through full ranges of motion you won’t be able to get stronger, you won’t be able to move better, and you’re at a much higher risk of injury. Mobility should be apart of your weekly training routine! Want help with your mobility but not sure when to start, book a call with me and let’s discuss getting started click link in BIO or DM Me! #mobility #mobilotytraining #mobilitytrainer #strength #strengthtraining
Each year past 30 you begin to lose muscle as you age. This is called sarcopenia & with each decade the rate of loss increases. Maintaining muscle mass is one of the key elements to your health as you age. If you’re not lifting weights it will take years off your life 🤔 It’s your ticket to longevity but also vitality as you age. What you do right now matter in the future & I’m telling you growing and maintaining muscle should be the tip of your to-do list no matter what age you are. Want help getting started with your strength training? DM me today! #womenshealth #womensfitness #strengthtraining #muscle #fitness #womensfitness
The adductors are often overlooked in training programs, the function of the adductor muscles is to pull the thighs together and rotate the upper leg inwards, as well as stabilising the hip. Weak or tight adductors can cause poor hip stability which can lead higher risk of injury like lower back pain, knee pain, etc and lead to poor athletic performance. Here are some simple adductor exercises you could try adding to your program… ☑️ Lying Adductor Raises ☑️Standing Banded Adductions ☑️Copenhagen Lifts ☑️Bent Knee Copenhagen Planks Are you getting results from you gym or home program? I’d love to help you! DM me for programming! #strengthtraining #womensstrengthtraining #strongwomen #onlinestrengthcoach
Are you sitting at desk all day? Tight neck and shoulders? Struggle with overhead mobility? Try this fun 🤩 little shoulder and thoracic mobility session. 2 SETS 40 SECS on each exercise Enjoy! DM me for online coaching or click link in BIO to book your free call today! #mobility #strengthtrainingforwomen #onlinecoach #womenshealth
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5 tips to building a strong core

FREE E-EBOOK

Why is a strong core important?

Your core stabilises your body, allowing you to move in any direction, improving balance, preventing falls and allows your body to function properly.

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