Vibrant, tenacious and loving life: that’s how 27-year-old fitness instructor Tammy Jonas describes herself. Having played netball since the age of seven, the East-London-based netball coach says the sport has become a defining aspect of her life. As a netball coach now, Tammy channels her competitive streak into her students, creating winning environments on and off the court.
How Tammy Jonas Found Contentment
As a provincial netball player playing televised tournaments, the sport took on a new level of importance for Tammy. However, two nights before leaving for what would be the biggest provincial tournament of the season, she tore ligaments in her ankle at practice. As a naturally competitive person – “If there was such a thing as winning the warm-up, I’d sign up for it!” she quips – not being able to compete felt like a tragedy. “The pain of realising that I [couldn’t] pursue the tournament hurt more than the physical pain,” she recalls. “I felt much like a lost puppy without her home.” With time, Tammy’s disappointment gave way to acceptance – and a massive shift in her perspective on life. She realised that her physical performance didn’t define her purpose. “I became more intentional with healing emotionally,” she says. “I am not what I do. And I rediscovered Tammy as a person.”
READ MORE: Everything You Need To Know About Levelling Up Your Netball Game
How Tammy Stays Inspired
Now, she focuses on community, being happy and building consistent healthy habits. Her balanced but gritty mindset has become an asset as she proudly develops athletes, from the girls she coaches at school to her clients in the gym. As much as she leads her community of netball players, she remains inspired by them too. “Working with girls who are old enough to understand intricate concepts doesn’t leave room for laziness,” she says. “It is a push to constantly master and look after my craft.” She’s dedicated to other forms of self-care, too, like gardening, crocheting and colouring in. Being mindful and present also extends to her philosophy around fitness – especially finding time for movement.
READ MORE: “How I Got Healthy And Fit By Ditching The Scale”
How She Channels Her Competitiveness
And that competitive streak? She’s moved on from being obsessively competitive and it now manifests in other ways. “I’ve been blessed to have travelled in the fitness space long enough to have outgrown that polluting perspective. It robbed me of the fun I was missing out on,” she reflects. “[Like] the connection of strangers around me, or the missed opportunity to laugh at myself when I don’t get it right.” Now, she challenges herself, like when she tried seeing if she could run 300km in 30 days – she managed a whopping 247km – or signing up for Hyrox or CrossFit Fittest In PE.
Hot Tips From Tammy Jonas
On post-workout recovery
“Muscles have torn and are desperate for protein, specifically. Whether that’s drinking a protein shake if you’re on the go or eating a portion of eggs/meat, the body needs help in recovering!”
Her go-to equipment
“It has to be a pair of dumbbells! Very versatile, low maintenance, doesn’t require tons of brain power and can be used for deep stretching and strength training. Movements are also easier to get through in comparison to a barbell.”
How to make time for training
“Remembering that wellness may look different is my benchmark,” she says. “When I’m unable to stick to that set-out time [to exercise], I gently remind myself that I’ve reached my step goal for the day through coaching, check the gym class programme to attend a Pilates class instead or simply understand that 20 minutes of movement is always better than no movement at all.”
READ MORE: “I Went From Everyday Gym Goer To Starting My Own Running Club And Competing In HYROX”
Get To Know Tammy
Remember… It’s never too late to start living well. Find the September/October (The Mind & Balance Issue) 2025 issue of Women’s Health on shelves now, or buy yourself a digital copy. Happy reading!
