Payment plans are available and can be broken down into 2 payment installments.

All payments are non-refundable and non-transferable. Services must be rendered within 7 days of purchase for group coaching programs and within 14 days from the date of purchase of 1:1 coaching programs.

Services will only be provided to the client who signed and agreed to the service agreement. Services are non-transferable. Services must be rendered within 7 days of purchase for group coaching programs and within 14 days from the date of purchase of 1:1 coaching programs.

Your results will depend on your mindset and consistency. If you have a “can do” mindset, are willing to change, and make a conscious decision to show up daily with the time, energy, and effort you have to give to each day you will reach your goal. Science tells us that you can achieve ~2 lb. weight loss weekly if you maintain a caloric deficit of at least 500 kcal a day. Which means that on average clients can lose at least 15 lbs. over 8 weeks. Resources like my meal builder will help you choose the better quality food for weight loss, my label guidelines helps you compare food and restaurant labels to help you choose the healthier option, and my PLATED 3-2-1 method helps you portion your food for weight loss. So I have fool proofed my framework to be simple, easy, and practical for all moms to lose weight, improve their eating habits, and build a consistent routine so that you can make this a lifestyle.

Dr. Tamara does not believe in “diets”. Dr. Tamara teaches her clients how to use food tracking and label reading to guide their food choices to build a healthy, sustainable lifestyle. Diets are not realistic and therefore can prevent long term, sustainable weight loss.

Yes, I provide my fat burning meal plan that starts you on a 10-day natural detox and progresses to a balanced meal plan over an 8 week course. The detox starts with vegetables, certain fruit to keep your sugar content controlled, small amounts of complex carbs, and protein. I’ve designed the natural detox to be filling and tasty. All recipes are tried and tested in my home and with my family, so you can kill two birds with one stone by cooking one meal for you and your family while actively detoxing.

All recipes provided within Planned Eats have been kid and hubby tested and approved. Not only by my family, but from other member and client families as well.

There are vegan/vegetarian options inside the Planned Eats database, but in full transparency they are limited. But guidance can be provided for a meal plan if you are vegan or vegetarian.

The average meal time for Recipes inside Planned Eats is 30-60 minutes.

I always encourage at least (2-3) 30 minute workouts weekly, however exercise is not required to see results. If you are not able to exercise I only ask that you track your steps and will encourage you to slowly increase your steps over the course of the program. Steps increase your NEAT (non-exercise activity thermogenesis) and when paired with a balanced diet while in a caloric deficit you can absolutely lose weight. I've had one client lose 20-25 lbs. by just walking with her kids in a stroller at least twice weekly and another who lost 13 lbs. in the first 2 weeks of NOURISH without any exercise. Remember, 80% of weight loss is dependent on what and how much you’re eating. If you can maximize on improving your eating habits you’ll reach your goal!

You only need a light-weight (5-10 lbs.) and a heavy-weight (10-20 lbs.) dumbbell.

I currently offer group nutrition coaching services to new clients. My signature group coaching program, NOURISH, enrolls quarterly every January, April, July, and October. NURTURED is a VIP day offered for a more customized and tailored solution to your specific weight loss or health/wellness needs.

Great question! Your application is reviewed within 2 business days of submission. You will receive an email and link to a video detailing pertinent findings of your application and whether or not you would be a good fit for TRANSFORMED 1:1. Upon acceptance of a spot as a TRANSFORMED client, you will have 48 hours to enroll before your spot is released.

A customized weight loss plan is designed to provide clients with an outline of how to reach their desired result using both nutrition and exercise. Each plan comes with customized macros, a weekly meal plan, and customized workouts tailored to each client’s taste buds, lifestyle, and desired goals. Each plan is designed to account for client’s past fear, failures, and barriers and provides actionable steps to prevent failure. Clients also are provided mindset exercises to affirm a positive mindset surrounding the changes required to reach their goals.

Yes, absolutely you can sign up. HOWEVER, if you have been undereating then you will likely need a reverse diet which may extend well after this cohort. Don’t know what a reverse diet is? Click here to learn more.

Undereating for an extended period of time affects your body, hormones, and metabolism. Because you have either hit a weight plateau or are near one, you require a customized approach to slowly increasing your calories to give your body the appropriate amount of nutrition it needs to function and to be-energize your metabolism so that it is working more effectively. Want to learn more about reverse dieting, click here. 6-8 weeks is usually not enough time to reverse your diet and therefore an additional cohort may be needed. If this is recommended to your, Dr. Tamara will explain this to you in your application response.

There are no supplements or products that you are required to obtain desired results. As a Pharmacist I can recommend things such as multivitamins and probiotics to improve your overall health, but outside of natural vitamins I do not recommend any additional supplements or performance products.