Empowering women to achieve peak health & fitness through a holistic, sustainable and enjoyable approach
Jasmine Wragg
Evolve Coaching Member
I started personalised coaching with her when I was going through some big life changes and she consistently met me with encouragement and kindness
I’ve learnt so much from working with her - from getting back to a new squat PB after being scared of doing them, to achieving a running goal and feeling confident in what my body can do. It has been really valuable to develop a more holistic understanding of wellbeing and find out what really works for me. 100% recommend 💙
Grace Knill
Thrive Coaching Member
Tam is trustworthy, supportive and an expert.
She sees you as a whole person, supports you along the journey to achieve your goals and is a fab cheerleader.
Sarah
Thrive Coaching Member
At 49 years of age I thought I had a pretty good idea what I was doing
but I wanted some support with training and food as I was recovering from an injury. I got SO much more than that. I am sleeping through the night for the first time in 10 years! I’m feeling stronger in my workouts because I’m fuelling my body properly, and I’m giving my nervous system the space and breath it needs. I’m feeling so much more balanced and confident I can move forward on my own. Tamara knows what she’s talking about and her advice makes sense.
Kayleigh Jones
Thrive Coaching Member
Working with Tamara has been the best thing I have ever done for my health
She’s truly brilliant at what she does she’s lived it, she has the experience and knowledge to make you feel the best version of you if you just trust and try it you will not regret it.
Rebecca
Evolve Coaching Member
I can’t recommend Tam highly enough. Working together has been such a positive experience, not just physically but mentally too.
From the start, Tam took the time to really understand my lifestyle and what I wanted to achieve, rather than applying a one-size-fits-all approach. The sessions have always felt supportive, motivating, and tailored to me, with consistent and thoughtful communication along the way, helping me to stay motivated.
Grace
Thrive Coaching Member
This programme is a worthwhile investment, and you are a worthwhile investment.
Tam makes it all about you, with a lovely human connection and support that helps you every step of the way.
Emily
Thrive Coaching Member
Working with Tamara has quite literally changed my life.
Having found myself at rock bottom with my physical and emotional health Tam’s Thrive 1:1 coaching program was and is just what I needed. The change in my mental state was almost instant. From the very first conversation I knew Tam was going to be a North Star for me.
Juliet Fallowfield
Thrive Coaching Member
Tamara changed my quality of life in so many great ways.
I now have my energy back, my sleep is so much better, I’m lifting heavier, I feel like I can maximise gym sessions & generally feel so much happier about all things now I have my health on track.
Does this sound like you?
Exhausted, no matter what you do.
You work out most days and try to eat well, be disciplined, but by the afternoon you’ve crashed. Your energy never seems to match the effort you’re putting in.
Training with no real plan.
You’re doing a class here and a run there, whatever fits around work and life, but there’s no structure behind it, so you’re never quite sure what’s actually making a difference.
Your body isn’t responding.
You’re training consistently and eating well, but your strength has plateaued and your energy doesn’t match the effort you’re putting in.
Failed at other programmes.
You’ve followed plenty of programmes written for a generic body, you’re overwhelmed by conflicting advice and you’re ready for a plan built around you, with someone who actually knows your history.
You’re ready to break free.
You’ve been conditioned by limiting beliefs about yourself and your body which are keeping you stuck.
Find yourself nodding your head?
About your coach
For years I believed discipline meant eating less, training more and becoming the smallest version of myself, so I ignored every sign my body was giving me. Eventually it broke down. I lost my cycle, struggled with chronic gut issues and could no longer do the things I loved. Now I help women avoid going down that path, or come back from it, and build a body that’s strong, healthy and actually thriving from the inside out.
A clear plan you can keep using long after we finish
Confidence in yourself and everything that you do
Length12 Weeks
5 Steps to Transformative Change
Here’s how to get started
Apply
Fill in a short form so I can understand where you’re at, what you’ve tried and where you feel most stuck.
Book your discovery call
We talk it through, I’ll be honest about whether THRIVE is right for you, and we go over the investment.
Onboarding call
A one-hour call where I learn everything I need to know about you, your body, your history and your week, so I’m clear on exactly where we start.
Your personalised plan
Your plan arrives in my coaching app, built in phases around your body and your goals, along with your recipes, tracking and everything else you need.
Ongoing coaching and support
Regular check-ins and calls, direct messaging with me and support throughout, so you’re never guessing or doing it on your own.
Your Bespoke Coaching Hub
Your Progress all in one place.
Your plan, your coach and your community, all in your pocket.
All of this and more inside your very own bespoke app
Meal Plans
Individual recipes and meal plans built specifically for your goals and nutritional needs.
Full Tracking
Keep up to date with your progress with real time data.
Workout Plans
Bespoke workouts for you and your goals.
Regular Check ins
Your body will be changing over the course of the programme, so we’ll be checking in weekly to keep progress.
Habit Building
You build confidence and resilience by showing up every day and doing what you say you’re going to do.
Community
Join a group of like minded people to keep each other accountable.
Frequently Asked Questions
Your Questions Answered
Do I work with you directly?
Yes. I write every plan myself, and every check-in and message is answered by me. I’m with you every step of the way!
What’s the investment?
Because every THRIVE plan is bespoke, we go through the investment on your discovery call so it reflects exactly what you need.
How long can I join for?
My minimum term is 4 months, so we can focus on reaching goals sustainably and in an enjoyable way. Quick fixes aren’t part of my ethos! After that, many clients carry on with me in Evolve, and others feel ready to continue on their own.
How long until I see results?
Most women notice a difference in their energy within the first week or two. Changes in strength and body composition build steadily across the 12 weeks, because we’re fixing the cause rather than forcing quick results.
How will I feel at the end?
You’ll be stronger, fitter, more confident, have more energy, better sleep, and finally clear on exactly what your body needs, with a plan you can keep following on your own.
Do I need access to a gym?
Not at all. You can work out from home! I just ask that you have access to a few dumbbells or kettlebells for optimal results.
What’s the difference between Evolve and Thrive?
Evolve is monthly coaching covering your training, nutrition and habits. Thrive is my premium 1:1 health transformation programme, where nervous system regulation and hormone health are the foundation everything else is built on, so it goes deeper into why your body isn’t responding, not just what you’re doing.
Brands I’ve worked with
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I create and host in-person workshops, festival sessions and corporate events.
Book a call with Tamara
No obligations. Just a friendly chit chat to see if I can help you.
Hey, I’m Tamara. A Women’s Health & Performance Coach.
I help women bring hormones, nervous system and training together, so they can stop fighting their bodies, reach their goals and actually thrive long term. I truly believe that you can’t have one without the other, not if you want results that actually last.
My mission is simple: help women understand their bodies on a deeper level, so they can build results that actually hold without restriction, the all-or-nothing mindset, or starting over again and again.
I run two programmes, Evolve and Thrive, depending on where you’re at and what you need. If that sounds like what you’ve been looking for, I’ve got you.
My journey started as a personal commitment to getting stronger and fitter for my showjumping career.
Along the way, I started chasing body ideals and fell into the trap of “the more you train and the less you eat, the better.”
When my career ended, that became the focus. I was poorly educated at the time on women’s health, on the importance of fuelling and training smartly, and I got trapped in old conditioning and belief systems.
Little signs came first: bloating, poor sleep, loss of my cycle.
Until one day my body broke down from the lack of support I was giving it. From that day on, I dealt with chronic gut and hormone issues, insomnia, and health problems I couldn’t get to the bottom of. I spent thousands on supplements and doctors, all to be told it was “IBS.”
So I started my own educational journey and went deep into women’s health and performance. Being an athlete, I wanted to come back to myself. I realised you cannot outrun a dysregulated nervous system. My body was always stuck in fight or flight, which kept it from functioning properly. So for two years, I dug deep and rebuilt from the ground up.
I can now say I’m the most confident, strongest, and fittest I’ve ever been
from shifting my mindset, fuelling better, training smarter, regulating my nervous system, and creating the right environment to actually thrive. You can’t have one without the other. My aim is to address every pillar of health so you can understand your body on a much deeper level, offset the effects of modern life and actually thrive long term.
I’ve coached hundreds of women and athletes to avoid going down the same route, and helped them become their strongest selves yet and reach their goals sustainably. You can too. And you can enjoy every second of the journey, because it will never be about restriction or all-or-nothing. We build it around your life.
Book a call with Tamara
No obligations. Just a friendly chit chat to see if I can help you.
Other ways to work with Tamara
Evolve Nutrition + Training Programme
Evolve is a personalised coaching experience that gives you the strategy and support to finally reach your health and fitness goals without the overwhelm or guesswork.
What’s included
2x monthly calls + 1 onboarding call
Ongoing daily messaging support
Habit tracking
Progress tracking via my coaching app
£250p/m
Workshops & Events
I create and host in-person workshops, festival sessions and corporate events built around one thing: giving people the tools to reset their nervous system, understand their body and walk away feeling genuinely different. No woowoo and no overwhelm, just science-backed, accessible and profound experiences for real people.
What I offer
Nervous System Reset Workshops
Intimate, in-person group sessions combining breathwork, down-regulation movement, guided meditation, sound and women’s health education. Designed to release mental and physical tension and leave you feeling grounded, calm and restored.
I teach at wellness festivals and live events across the UK — bringing accessible breath-work, movement and heat and cold therapy sessions to mixed audiences of all levels and backgrounds.
Engaging, simple, science-led talks on women’s health, hormones, the nervous system and performance, cutting through the noise to give audiences something they can actually use in their own time.
