Tammy Hembrow

 

Tammy Hembrow is an Australian–Trinidadian fitness model, social media star, and sponsored athlete who gained fame in 2014 by sharing her pregnancy fitness journey online. She inspires mainly young women by demonstrating how to maintain a strong, sculpted physique during and after pregnancy.

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Biography

From a childhood full of sports and dance, Tammy drifted into weekend partying as a teen—drinking and smoking—which left her feeling unhealthy. She soon discovered the mood and body benefits of consistent training and clean eating, turning her life around and transforming her physique.

She began documenting workouts and meals on social media, but her following exploded when she posted pregnancy updates in 2014. Fans were astonished by her ability to remain fit throughout and after both pregnancies, prompting Tammy to use social platforms as her full-time business channel.

Her message centers on empowering women to believe there are no limits to their potential. Tammy emphasizes that with the right mindset, nutrition, and training, it’s possible to achieve and maintain peak shape—even after giving birth.

Training

Tammy trains five days per week, combining strength sessions and cardio on two to three of those days. She prioritizes lower-body work, especially glute exercises twice weekly, while shoulders, arms, and abs receive one dedicated session each week.

Sample glute-focused routine:

• Bodyweight Explosive Lunges: 4 × 12 reps

• Dumbbell Squats: 3 × 12 reps

• Smith Machine Hip Thrusts: 3 × 12 reps

• Deadlifts: 3 × 12 reps

• Cable Glute Kickbacks: 3 × 16–20 reps