About Contact

Your call is booked! 🎉 Yay! Talk soon!

Hi, I’m Tammy!

I’m a Registered Nurse, Certified Health Coach, and strength coach who helps women in perimenopause and menopause lose fat, build muscle, improve their energy, and feel confident in their bodies again. My coaching combines evidence-based nutrition, progressive training, lifestyle habits, and personalized support to create results that actually last–without restrictive dieting or starting over every Monday.

My journey into coaching wasn’t just professional–it was personal. As I entered perimenopause, I experienced many of the same frustrations I now hear from my clients: changes in body composition, fatigue, brain fog, disrupted sleep, and feeling like what used to work no longer did. That experience led me to dive deeper into hormones, metabolism, gut health, and sustainable lifestyle change so I could better serve both myself and other women.

For more than a decade, I’ve helped women break free from the cycle of dieting and all-or-nothing thinking. My goal isn’t just to help you lose weight–it’s to help you build strength, confidence, healthy habits, and a body that supports the life you want to live. Together we’ll create a plan that fits your lifestyle, gives you accountability, and helps you make progress that lasts long after our time together.

I truly believe every woman deserves to feel strong, energized, and confident at every stage of life. I’m so glad you’re here. Thank you for trusting me with your health journey. My promise is to meet you where you are, support you every step of the way, and give you the education, tools, and encouragement to create lasting change. I can’t wait to get started.

Features and Expertise

Tammy has been featured throughout the Black Hills community for her work in health, wellness, and nutrition. As the owner of Staple and Spice Market, she has been interviewed by local television, featured in publications, and invited to share her expertise through community events focused on helping others live healthier lives.

Registered Nurse (RN, BSN)
Certified Health Coach
Owner, Staple and Spice Market
Co-Founder, Fitt by Tammy and Carly

Here’s What You Can Expect During Our Call

We’ll get to know your story.

We’ll start by walking about where you are today. We'll discuss your health history, current lifestyle, challenges, and goals so I can understand what has and hasn’t worked for you. This is a judgment-free conversation designed to meet you exactly where you are.

We’ll create a roadmap together.

I’ll help you identify what’s likely holding you back and explain how I approach sustainable fat loss muscle building, hormone health, nutrition, and lifestyle habits. You'll leave with greater clarity on what your next steps could look like and what’s truly going to move the needle for your health.

We’ll decide if we’re the right fit.

If it feels like my coaching is the right next step for you, I’ll walk you through what working together looks like, answer any questions you have, and explain the program options available. If we’re not the right fit, that’s okay too–I want you to leave the call feeling supported, informed, and confident about your next steps.

What You Can Do to Prepare:

  • First, and MOST importantly, add this call to your calendar right now so that you don't forget!
  • Set aside 15 min where you can be fully present and distraction-free: phone on silent, kids occupied, this time is all about you
  • Think about any questions you have or topics you may want to remember to bring up for us to discuss
  • Have a notebook and pen ready during the call in case you need to jot anything down
  • Be open to new ideas and new possibilities!
  • Make yourself a cup of tea, water, or coffee so you feel physically comforted during the call
  • Take a few deep breaths before we begin to help your nervous system settle
  • Reflect briefly on what prompted you to book this call and what you are hoping to feel clarity on afterward
  • Think about what has felt challenging lately so we can meet you exactly where you are
  • Consider what “success” would look like for you after this conversation, even if it feels vague right now
  • Give yourself permission to show up exactly as you are, no preparation needs to be perfect
  • Let yourself arrive a few minutes early so you are not rushing into the call
  • If helpful, write down any wins, frustrations, or patterns you have noticed in the days or hours leading up to our call
  • Come with curiosity rather than pressure, this is a supportive conversation, not a test

And that's it! I'm absolutely counting down to our call!

You’re already doing something amazing and HUGE just by showing up. I can’t wait to meet you, learn more about you, and help you figure out the next step toward becoming the strongest, healthiest, and most confident version of yourself.