Self-care for caregivers
Helping those who give a lot refill their cup
Who I help
You spend so much of your time taking care of others — children, parents, partners, students, clients — that taking care of yourself often falls to the bottom of the list.
I work with parents, partners, adult children, and professionals caring for others. Those who give a lot and are running on empty.
Together, we create simple, realistic systems to help you restore energy, improve sleep, and manage stress, so you can keep showing up for the people who depend on you without losing yourself in the process.
This work is for you if you’re ready to stop running on fumes and start feeling like you again.
Who I am
I didn’t grow up in a wellness-aware family. I became a coach by learning how to rebuild myself piece by piece — and by walking alongside clients as they rebuilt themselves too.
I’ve faced uncertainty more times than I care to count:
Immigration
Supporting a partner through late-onset diabetes
Unemployment and major career shifts
Parenting while navigating postpartum depression
Surviving an eating disorder
Getting diagnosed with ADHD in my late 30s
What I learned? Caring for others starts with caring for yourself.
You can’t prevent every crisis — but you can build the strength and systems to face whatever comes next.
That’s what I want for you: not perfection or control, but confidence in your ability to stay whole, even when life gets messy.
Read my blog
What I offer: one-on-one coaching + wellness workshops
1:1 coaching
12-week personalized coaching program
Starting at
/12 weeks
Weekly one-on-one coaching.
Customized wellness systems: sleep, nutrition, movement, stress management.
Flexible, collaborative, and judgment-free.
Options for customization.
Wellness talks and workshops
Invite me as a speaker to bring healthy lifestyle to your community
Contact for pricing and availability.
Topics include stress recovery, movement for every stage of life, healthy nutrition for busy schedules, sleep hygiene and more.
Interactive, inclusive, real-world.
Tailored to best serve your community
My approach
I believe in science and evidence. I don’t sell wellness trends or magic pills.
I don’t believe in quick fixes, perfect routines, or forcing your life into someone else’s idea of “wellness.”
Instead, I work with you to uncover the resources you already have — the ones hiding in your daily environment, your relationships, your habits, your routines, and even in small moments of rest or nature.
Together, we explore the places that can restore you: sleep, food, movement, connection, your physical space, creative or spiritual practices, journaling, nature, and the systems that hold your days together.
Then we turn those insights into simple, realistic routines that lift your energy baseline and help you stay grounded — especially when life gets unpredictable.
You’re not paying for trends or magic solutions.
You’re investing in a body and mind you can depend on, even when you’re caring for everyone else.
Olga Ilnitskaya
Tamara's ability to adapt, personalize, and truly care for her clients makes her one of a kind. I’m beyond grateful for her expertise and encouragement, and I highly recommend her to anyone looking for a coach who truly changes lives.
Art Lochwood
Tamara has always kept my health/fitness goals, needs, and capacity forefront in our plans. She's able to meet you at wherever you happen to be that day and provide just the right amount of push/ encouragement/ reassurance/ advice you need.
Emma Kent
Tamara is an outstanding nutritionist, personal trainer, and life coach. Tamara approached our sessions with a totally different mindset than what I was used to.
Tamara is knowledgeable, focused, and kind; she puts the 'personal' in personal training.