HEALTH BY MAK

Health By Mak is dedicated to helping you move better, feel stronger, and live healthier. Whether you're looking to reduce chronic pain, improve mobility, or build lasting strength, our personalized training programs and small group classes are designed to meet your needs. By focusing on functional fitness and sustainable progress, we empower you to enhance your quality of life through movement, strength, and overall well-being. Take the first step towards a healthier you— Learn about the community we have created today!

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🇺🇸 September 11th – We Remember 🇺🇸

At Tammy’s Fitness Lab, we pause today to honor the lives lost, the heroes who gave everything, and the families forever changed on September 11, 2001.

May we never forget the courage, strength, and unity that rose from such a tragic day. ❤️🤍💙

#NeverForget #September11 #TammsFitnessLab #honorandremember

What it’s like training our “after work” clients🤣

#funny #clientfun #personaltrainer #clarksvilletn #fitness #smallbusiness #tammysfitnesslab #healthbymak #wellness

🎉💪 Today marks 3 years of Tammy’s Fitness Lab! 💪🎉

We are beyond thankful for every single client who has trusted us, shown up, and worked hard alongside us. Your support, dedication, and encouragement have made this journey possible. Together, we’ve built more than just a gym—we’ve built a community that pushes, motivates, and inspires each other every day.

Here’s to many more years of strength, sweat, and success! 🖤

#TammysFitnessLab #3YearsStrong #Community #grateful

HAPPY ANNIVERSARY TO TAMMY’S FITNESS LAB!! #3yearsstrong

To celebrate we got a fantastic cake from Bethlehem Mexican Bakery in Clarksville, Tennessee and we couldn’t be happier!! #supportingsmallbusinesses

Thank you to everyone who has supported us on our journey❤️

#cake #celebrate #anniversary #personaltrainer #clarksvilletn #fitness #smallbusiness #funny #tammysfitnesslab

✨Client Spotlight✨ Katherine!

#gym #ﬁtness #workout #functionaltraining #instagood #ﬁtfam #gymmotivation #fitnessjourney #fitlife #fitlifestyle #transformation #transformationtuesday #clarksvilletn #testimonial #testimonialtuesday

✨Client Spotlight✨ Kim!

#gym #ﬁtness #workout #functionaltraining #instagood #fitfam #gymmotivation #fitnessjourney #fitlife #fitlyfestyle #transformation #transformationtuesday #clarksvilletn #testimonial #testimonialtuesday

Guess who’s the bully…

#personaltrainer #ﬁtness #smallbusiness #funny #friendship #workbestie #workhumor #clarksvilletn #foryoupage

#ﬁtness #fitnesstips #wellness #longevity #personaltraining #smallbusiness #personaltrainer #followformore

Here is my current workout split and why it works for me…

Day 1 - Lower Push (Quad + Glute Focus)
Day 2 - Upper Push (Shoulders, Chest + Triceps)
Day 3 - Lower Pull (Hamstring + Glute Focus)
Day 4 - Upper Pull (Back + Biceps)

I’ve been doing this split for a while and I’m still not tired of it. For me just working for maintenance, it allows me to hit every muscle group at least once. I have recently lowered my number of days just for the fact that I have been busier with work, but I will more than likely add another day back once august hits.

Why is your split important?
Recovery & Adaptation - Muscles grow and get stronger during rest, not during training. A good split gives each muscle group enough time to recover before it’s trained again.
Consistency & Adherence - A well-structured split helps avoid burnout and can be made to fit your schedule, which makes you more likely to stay consistent long-term. Consistency is ALWAYS key.
Progressive Overload - Splitting your training allows you to target specific muscle groups with enough volume and intensity to drive adaptation without overtraining. You want to aim to hit the muscle groups you want to grow at least twice a week.
Prevents Overlap & Fatigue - Poorly planned splits can lead to training the same muscles too frequently, increasing risk of fatigue and injury.

When thinking about how you want to program your split, these are some things you should consider. I can and will preach it all day, but you have to find something you can be consistent with. That can be just going to the gym once a week to start (key work START). The goal is to be better every day and there is no better day to start.

If you have any questions about how to program your own split, do not hesitate to reach out!

#fitness #workoutsplit #personaltrainer #wellness #clarksvilletn #workout

Summer got us like…🤣

On a serious note, there is never a perfect time to start your health journey but the sooner you do it the better. Eating right is one of the most beneficial things you can do along with physical activity. As personal trainers we are only 20% of that journey. The rest is how you live your daily life and how you fuel it.

#perfecttimetostartisnow #personaltrainer #ﬁtness #nutrition #fuelyourbody #clarksvilletn #workbestie #wellness #longevity

We just tryna go live our lifeeeeeee…😂

Good thing we love what we do��👀🫣
#personaltrainer #smallbusiness #rushhour #clarksvilletn #ﬁtness #readytogohome #worklife #workbestie

After a long weekend apart🥺😂

#trending #funny #bestfriend #besties #smallbusiness #working #ﬁtness #personaltraining #clarksvilletn

Free time = bonding time🤣

#yogaposes #partneryoga #ﬁtness #goofingaround #personaltrainers #wellness #smallbusiness #clarksvilletn #trending #besties

Help a sista out🫠

#funny #smallbusinessowners #smallbusiness #personaltrainer #ﬁtness #helpasistaout #rushhour #clarksvilletn

It’s a hard job but someone’s gotta do it🤣

#trending #funny #personaltrainers #clarksvilletn #smallbusiness #besties #messingaround

When our clients aren’t runners but they give us their best🤣

#funny #sprint #trending #personaltraining #clients #workfunnies #goofingaround #clarksvilletn

Tag who you want to see run full speed🫣…

In our ✨client edition✨

#trending #persontrainer #smallbusiness #running #workbestie #clarksvilletn #goofingaround #funny

Guess who’s back🤣🫣

#workbestie #personaltrainer #clarksvilletn #ﬁtness #notdancers #weareback #trending #goofingaround

Did our first ever Hyrox and man was it hard, but life is about challenging yourself and trying new things!

I’ll post some more pictures later…

#hyrox #hyroxtraining #hyroxger #cologne #germany #fibo #fibo2025 #firsthyrox #hiit #besties #trynewthings #beuncomfortable

Airport Reels🤷🏼‍♀️✈️

#besties #airport #germany #personaltrainers #ﬁtness #funny #friendshiphumor

FINALLY!!

My new website is now LIVE! Feel free to go check it out and see what I do🫶. Link is in my bio.

Share with someone you want to reach your fitness goals with!

#personaltrainer #personaltraining #lifestyle #wellness #ﬁtness #womenowned #clarksvilletn #sharewithafriend

Honestly I feel like this needs to be said…

GOING THROUGH THE MOTIONS ARE NOT GOING TO GET YOU THE PROGRESS YOU WANT. And don’t get me wrong I definitely have moments where I forget what I am really working for and what I have to do to get there. To make sure you are actually putting in the work to get you to your end goal, here are a couple of questions you should ask yourself…

👉🏻What are some SMART goals that I have?
👉🏻What is the purpose of the things I am doing? (If you can’t come up with an answer, you either need to do some research or change it to something you already know fits with your purpose.
👉🏻Are you in the right mindset? If not, how can I get there?
👉🏻What are the excuses I am making and what is reality?
👉🏻Is what I am doing working and am I giving it 100%?

There are a million things in social media telling you to do this and do that, but what are you really trying to do. Align your training, eating, sleep, activities and everything else to that goal and give it all you have. Be educated and learn to ask yourself questions! Be intentional!!

Sad but true🥲

#bodybuilding #bulgariansplitsquats #legday #personaltrainer #fitness #gymhumor #funny #workoutbesties

Figured we’d keep up with the trends and try out some pickleball. Needless to say, we are not professionals😬😂.

#pickleball #fitness #funny #trending #firsttimers #clarksvilletn #wellness #bodybuilders

Day 1 of Colorado!! Can’t wait for the start of the conference tomorrow!

#ideafit #idea #denver #colorado #personaltrainer #fitness #health #smallbusiness #clarksvilletn #learning #hiltondenvercitycenter #alani

Us everything we see or hear anything interesting happen.

Some people may say that we are nosy butttttt I think we just like to be well informed of the activities happening around us👀🤷🏼‍♀️

#nosyneighbor #funny #personaltrainer #smallbusiness #clarksvilletn #sirens #kraftstreetclarksvilletn #investegator

✨Client Spotlight✨ Cherie!

#gym #fitness #workout #functionaltraining #instagood #fitfam #gymmotivation #fitnessjourney #fitlifestyle #transformation #transformationtuesday #clarksvilletn #testimonytuesday

Unlike a lot of people on social media, I try to post my life as it is. I’m definitely guilty of adding some exposure to some of my photos and videos but other than that my context stays unedited. My social media is not a front for who I want to be, it is who I am. I’m no where near perfect, I don’t track every single thing I eat, I eat pizza every chance I get and currently I’m drinking a glass of wine🫣😂. Living a life you enjoy is essential.

One of the worst things is seeing people on social media and meeting them in person and the vision you had just not matching up. I want how I look on social media both physically and mentally to be the same person you meet if you happen to meet me in person.

#therealme #personaltrainer #fitness #bodybuilding #wellness

I did not recover so well in the other videos😬😂

#funny #trysomethingnew #failed #recover #fitness #calisthenics #handstand #bored #breaktime #clarksvilletn

Now when I work out alone, everyone things I’m sad😂

#workoutpartner #personaltrainer #fitness #bodybuilding #gymbestie #besties #gymhumor #clarksvilletn #wellness

Go check out Mike at the NutriShop. Get an InBody scan, nutritional advice and supplements! Mike is very informational and knows his stuff.

#nutrishop #clarksvilletn #supplement #inbody #hypertrophy #personaltraining #smallbusiness #supportingsmallbusinesses

✨Client Spotlight✨ Kayce’s Recap!

Sometimes you just fall off the wagon, we all do. Be honest with yourself and move past it!

#gym #fitness #workout #functiontraining #instagood #fitfam #gymmotivation #fitnessjourney #backonthewagon #fitlifestyle #transformation #clarksvilletn #testimonytuesday

The love for our supporters have no bounds lol. You wouldn’t believe this, but this was Tammy’s idea😂😂

Happy Valentine’s Day!!

#funny #smallbusiness #lisforthewayyoulookatme #valentinesday #trending #personaltrainer #clarksvilletn

✨Client Spotlight✨ Taylor!!

#gym #fitness #workout #functionaltraining #instagood #fitfam #gymmotivation #fitnessjourney #fitlifestyle #transformation #clarksvilletn #testimonythursday

You know what… I don’t wanna🫠

Caitlin is no longer allowed to talk me into things.

#hyrox #hyroxtraining #idontwanna #funnyvideos #funny #besties #hyroxdoubles #fitnessmotivation #health

✨Client Spotlight✨ Chelsie!!

#gym #fitness #workout #functionalfitness #funtionaltraining #instagood #fitfam #gymmotivation #fitnessjourney #fitlife #transformation #clarksvilletn #transformation #transformationtuesday

As a small business, the best compliment you can get is when others share and support your content. We have grown to love making context for all of our supporters. Thank you all so much🫶.

#smallbusiness #smallbusinesssupport #showsomelove
#likeandshare #clarksvilletn #personaltrainer

✨Client Spotlight✨ Charlsie!!

#gym #fitness #workout #functionalfitness #functionaltraining #instagood #fitfam #gymmotivation #fitnessjourney #fitlife #transformation #clarksvilletn #fitfriday

Us talking about how we are going to program for our clients after they get on our nerves… BULGARIAN SPLIT SQUATS and 10 MIN STEPPER

Ps you know who you are😂

#sorrynotsorry #personaltrainer #fitness #gymhumor #funny #clientlove #clarksvilletn #bulgariansplitsquats

Daily life of little ole me with miss terminator🫣

ALSO BIG NEW!!! Caitlin is officially a certified personal trainer bc she wanted to be like her sister aka me🥰

#bodybuilding #gym #gymmotivation #personaltrainer #wellness #fitness #fitnessmotivation #gymbesties #clarksvilletn

✨Client Spotlight✨ Priscilla!!

#gym #fitness #workout #functionaltraining #instagood #fitfam #gymmotivation #fitnessjourney #fitlife #transformation #clarksvilletn #testimonytuesday

Assisted Pull Up cues…

Some of the most common mistakes made when doing pull ups include not engaging your lats and thinking you want to just pull your head over the bar. When it comes to using your lats you want to hinge off of your elbows and keep your shoulders rolled back and down.

A couple of simple cues are…
-keep your spine neutral
-chest proud (think about pulling your chest to to be the bar rather than your head)
-roll your shoulders back and down (engaging lats)
-control the movement
-breathe in on your way up and out on the way down

#pullups #gymtips #personaltrainers #wellness #fitness #cues #smallbusiness #clarksvilletn

Being this pale should be a crime…

But I’m finally getting back into posing. Currently cutting but show dates are up for debate🥲

#posing #bodybuilding #wellnesscompetitor #wellness #personaltrainer #onlinecoach #clarksvilletn

The difference between Caitlin and I working out is astonishing😐. I stay looking like a weak sauce next to her😂

#gym #gymbro #bodybuilding #wellness #figure #legday #funny #gymhumor

HINGE

This is one of our most common problem areas with our clients, so here are a couple of cues to help you next time you are doing a hinging movement.

-maintain a neutral spine (flat back)
-push your glutes backwards
-shoulder relaxed (don’t shrug)
-focus on the muscles you are trying to activate
-brace your core

Hope this helps🫶

#tips #fitness #workout #funny #gymhumor #workbestie #functionaltraining #clarksvilletn

The reality of Caitlin and I working out😬😂

#gym #gympartner #personaltraining #wellness #bodybuilding #gymhumor #funny #aybl

Can you blame us🤷🏼‍♀️😂

#workbestie #personaltrainers #freetimefun #gymhumor #workhumor #smallbusiness #clientlove

QUITTTT ITTTT. I LOVE IT

Ps. Gonna be selling some programs soon🫶

#trending #bodybuilding #personaltrainer #fitness #pullups #backday #clarksvilletn

That feeling after your first workout of the new year🫣🙌💪

#funny #workbestie #personaltrainer #simpons #newyear #newyearresolution #gym #fitness #smallbusiness #goofingaround

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ABOUT ME

Hi! I am Makayla Eller and I am a personal trainer out of Clarksville, Tennessee that specializes in helping women make life long commitments to improve their overall health and help them protect the bodies they live in everyday. Life is hard, but if you want something done, do it and do it for yourself. Life is too short to live your life in a body you don't enjoy.

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