🏋️♀️Personal Trainer 💕Certified Pregnancy & Postpartum Corrective Exercise Specialist 💪 Pelvis pro 🍑
✨Mama Bear Made 🐻 homemade ‘nola bars to fuel your day
I’m Heidi Tamm, mama of two beautiful girls and a lover of fitness. I’m a certified personal trainer and a pregnancy & postpartum corrective exercise specialist.
05/06/2026
If you’ve been looking for a workout routine, but can’t join a gym (cause, kids 😅) - try stronglikeamother.app
Ashley is the one who inspired me to become a certified pregnancy and postpartum corrective exercise specialist. I’ve been doing her programs off and on for 6 years. Her workouts are epic and effective, and this app is phenomenal.
I just signed up (again). Even a trainer needs a trainer sometimes 🤣😁💪💗
Can’t seem to get low enough in your squat? Put a chair/bench/couch behind you and practice lowering yourself down until your b***y taps the chair. Remember to inhale on the way down, exhale on the way up.
Squeezing a ball between your knees on the way up lights up your pelvic floor, which in turn helps activate your deep core (win, win).
Give it a go 💪🍑
🍑 ***ybuilding
Perfect snack for moms & kiddos!
Protein, peanut butter and some sweetness 🥰
I’m sorry for the silence, friends… I’ve been hibernating and just focusing on existing, honestly 🐻💕
Recently, I’ve been tackling new hikes in Palo Duro Canyon State Park with my trusty sidekicks, Brynn & Timmy 🐾❤️
We’ve done:
🥾Lighthouse: almost 6m round trip, took us about 2 hrs (we average ~20min miles). This is a great hike, with wide and relatively flat trails. It’s busy tho, and the hike to the actual lighthouse is steep - so keep that in mind.
🥾Givens, Spicer, Lowry: about 6m out and back. This one only took us 1.3hrs because we felt adventurous and decided to run it 😅. My favorite so far! Lots of different terrain and scenery. First bit of it is steep-ish and windy. Once you’re past the first mile tho, the rest is pretty smooth sailing.
*At the end of this trail you meet the Lighthouse trail, so you could do a big loop if you felt up for it.
🥾Rock Garden: 4.75m out and back. Took us just over 1.4hrs. This one is steep, and skinny in places. It does give you some beautiful views as you work your way up, tho!
🥾Lower Comanche: 4.5ish miles. This is a pretty hike! About halfway through you intersect the Rock Garden trail. At the end, you pop out at Soapberry day-use area. We were feeling spicy so we made this an almost 9m loop back to the car via the Paso del Rio, Rojo Grande and Cottonwood trails. We even found some spots for the pups to swim.
‘Til the next adventure! Happy trails 😄
12/07/2025
School snacks? After-school fuel? Something for YOU? Nola Bars are available this week! 💕
Made fresh, portioned with care, and always available. Just message to order!
⭐️Base: PB or SunButter
⭐️Sweetener: Honey or agave
⭐️Add-Ins: chocolate chips, protein, sprinkles, raisins or craisins
Snow ❄️ Christmas decorations/music 🎄and a new apron 👩🍳 = a great time making ‘Nola bars!
Back to the routines tomorrow…⠀Do you have snacks prepped for the kids?? 😯⠀Don’t worry — Mama Bear Made has you covered!⠀Order your Nola Bars today and I’ll get them to you by Monday…⠀So you can truly be prepared for the week by, say — Wednesday? 😅😉
Thanksgiving break = kids home, routines out the window 🤪
Stock up on Nola Bars to keep everyone fueled + happy 🥰
Perfect for road trips, snacks between activities, or quick breakfasts.
DM to order for this week!
11/21/2025
25 Days. 25 Moves. One stronger, merrier you.
Welcome to Fitmas — where we stay moving, stay motivated, and still enjoy the cookies. 😜🎄
Let’s sleigh this month together! 💪✨
Signup here: https://forms.gle/hwsxMmq51cfn5hAn6
11/20/2025
Last day teaching at Body Exchange. Feeling all the feels… I’m so thankful I had the opportunity to be a trainer here. I learned a lot, grew a lot (of muscle 😉), and met some pretty amazing people 🩷
Like the song says, every new beginning comes from some other beginnings end.
Stay strong 💪