An 8-week, self-paced online program for women looking to begin a massive transformation of their nutrition, training, and physique in 2021, using scientifically-proven periodization as well as effective workouts, macro and hormone education. Walk away with a personalized year-long nutrition and fitness masterplan and the confidence needed to make sustainable changes and take your health transformation into your own hands!
An intensive, self-paced program that combines nutrition, workouts, hormone education, and mindset to help you nail down what foods best fuel your body and how essential movement can enhance your body composition goals.
We'll create your own nutritional masterplan plan together. Learn why periodization is essential to body composition change!
Consistency is key when it comes to your fitness routine. Receive an 8-week, full-body fitness program and training calendar to keep you on track!
Healthy living doesn't need to be black and white. Self-discovery and mindset shifts will help you learn to thrive in the gray area!
"I really needed accountability with my nutrition and workouts. I got it and so much more!"
- Jessica L.
"I learned what my body needs in terms of nutrition and helping me feel my best. And I finally figured out how to calculate my macros on my own!"
- Sibylle B.
"I continued to see body composition changes and truly understood it’s not only about the scale! The mindset part was big for me!"
- Rachel E.
At the end of 8 weeks, you'll have created a personalized, year-long nutrition and fitness masterplan while simultaneously discovering what foods and macro combinations best work for you and your lifestyle. Setting the foundation is key for lasting results, so you'll begin with self-exploration before learning how to plan your nutrition and calculating your personalized macros based on your goals. After that, you'll continue to refine your approach, bringing in hormone education and mindset shifts, to help you achieve your ultimate body composition goals.
In Week 1, we'll set the stage for achieving best results aka "big rocks" and how fitness comes into play. We'll focus on the basics of metabolism as well as the importance of stress management, sleep, and consistency. You'll also start a food tracking exercise to gain a baseline of your caloric intake.
In Week 2, you'll focus on self-assessment and self-discovery (aka "what is the current state of the union?"). You'll use questionnaires, check record sheets, and a tracking exercise to learn more about your habits and start to make sense of what foods might work best for you in order to achieve your long-term health goals.
This program is not a cookie cutter, templated approach. In Week 3, you will learn why you can't diet forever and why it's important to plan out your nutrition (i.e. periodization via cutting, reverse dieting, etc.) and workouts ahead of time in order to achieve the best results possible.
Week 4 is all macro nutrition and figuring out what potential macro ratios will work best for you and your body composition goals. Every single person is unique, so you'll work to explore, identify, and understand how macro nutrition can work for you.
In Week 5, you will learn how to calculate and adjust your own personal macro goals with your nutritional masterplan in mind. You'll use data acquired in Weeks 1 and 2 to determine what nutritional phase (cut, reverse, maintain, bulk) will begin your macro journey.
Week 6 is all about nutrient timing. Intermittent fasting, fed versus fasted cardio... does when you eat really matter? How might it affect your workouts? What and how much you eat matters in order to meet your health and body composition goals, but what about when you eat it?
What you eat and their macro ratios can affect your hormones. Balancing blood sugar and getting enough fiber in your diet are key to gut health and hormonal balance. This week's content is essential for implementing what you need to do to balance your hormones with nutrition!
What happens once the program ends? In Week 8, we'll put it all together, so you feel fully confident in your ability to execute what you've worked on thus far. This is where what you've learned really comes to life and your masterplan is put into action, so you can achieve lasting results!
MACRO MOVEMENT LITE
I just signed up for the program. What happens now?
Yay!! You should have received an auto-email confirmation that includes information for logging into your account an accessing the course materials. If you have any issues or don't receive the email, please check your spam inbox or email firstname.lastname@example.org for assistance.
Can I do this challenge if I'm totally new to macro counting?
Absolutely! The majority of clients that come to me have never counted macros, and I truly love helping beginners. If you're committed to learning and go into the program with an open-mind and can-do attitude, you'll be just fine! Tracking macros is actually quite simple if you put in the time to learn how to do it. Plus, it's like anything new you learn to do in life - the more you practice, the better you become at it! We'll devote an entire week to calculating and adjusting macros, so you'll feel like a pro by the end. Also, please note, macros are just ONE part of the program. There's so much more you'll learn outside of macros that will help get you to your health goals!
What is the difference between Macro Movement Lite and your Macro Movement Mentorship?
The main differences are:
Can I do this if I am plant-based, vegetarian, vegan, gluten-free, or Paleo?
Of course! This program is open to anyone who wants to discover what foods work best for them. Macro nutrition is included, but not required. I personally love macros because tracking works for just about every diet, and it helps you learn so much about food, nutrition, and your eating habits.
Does this program include coaching?
Coaching is not offered with this program. It's a self-paced course that you'll complete at your convenience. If you need help or have questions, you're welcome to participate in the Carrots 'N' Cake Community group on Facebook.
How much time is required?
It's totally up to you and your schedule. The program is self-paced, so you can start and stop the modules whenever you'd like. Just to give you an idea, each module is approximately 30-45 minutes and your homework should take anywhere from 10-30 minutes each week. The workouts are approximately 30 minutes 4 x per week (2 hours).
I live outside of the US. Can I still sign up?
Yes! All of the coaching, materials, and videos are delivered virtually via online portal.
How long do I have access to the portal and its materials?
Forever! :) If you have any issues logging in or lose your login details, just email email@example.com and we'll get you squared away ASAP!
What are the workouts like? Are they like StrongMadeSimple?
The workouts are approximately 30 minutes long and combine strength training and cardio metcons. It's a nice mix of both and intended to burn calories, increase strength, definition, and lean lines. If you liked StrongMadeSimple (SMS) and/or #PowerMoveChallenge, you will love these workouts!
What equipment do I need?
The workouts require 2 sets of dumbbells. Yep, that’s it! A heavy (for you) set and moderate-to-light (for you) set. Of course, the more variety you have the better since various movements require different weights to truly challenge you. If you only have 1 set of dumbbells available to you, you can absolutely complete this program. But, keep in mind, having a variety of weights will make this program most effective. You can always substitute a kettlebell or barbell for certain movements if that makes sense for your training. Recommendations: If you only have access to 1 set of dumbbells, I’d recommend getting something in the 8-20 lb. range. Two sets of dumbbells are ideal—one heavier (20-45 lbs.) and one lighter (5-15 lbs.).
What size dumbbells do you recommend?
If you only have access to 1 set of dumbbells, I’d recommend getting something in the 8-20 lb. range. Two sets of dumbbells are ideal—one heavier (20-45 lbs.) and one lighter (5-15 lbs.).
Am I fit enough? This sounds intense!
Ok, the workouts can be intense, but it's ultimately up to you how you use them. The reason is not to exclude, so much as I want you have to have something to work toward. Keep in mind, if it doesn't challenge you, it doesn't change you, but there are no specific expectations for how you complete these workouts. You don’t need to “crush it” every single time. You don’t need to choose weights that are too heavy and risk injuring yourself. You don’t need to be sore for days to see results. But you do need to push the intensity (i.e. weight, speed) at times. In general, this program is for regular exercisers who want to take things up a notch and get consistent with their workouts.
What if I am currently doing another fitness program?
The programming is 8 weeks of 4-days-per-week workouts. It is suppose to be a standalone program that I recommend doing as is, without any additional exercise. But, of course, it's ultimately up to you how you plan your training. All workouts are approximately 30 minutes and you are welcome to add in walking, yoga, or other low-key activity. I don’t want you overtraining as it can negatively affect hormones, and I want you rested-up enough to train well during your next workout. Don’t make the mistake of doing too much!
Are JUST the workouts available for purchase?
Yes, if you're not interested in the group coaching, the 8 weeks of workouts are available separately for purchase.
What's your refund policy?
I want you to LOVE this program, so there is a 30-day money back guarantee. If you try it out and it's not for you, email me at firstname.lastname@example.org within 30 days of your purchase, and I will refund your full investment.
Hi, I’m Tina! I'm an FDN-P and Nutrition Coach. I am also the Founder of Carrots 'N' Cake, Author of The Everything Macro Cookbook, podcast host, and Creator of the StrongMadeSimple Program.
I will be your coach for Macro Movement Lite. As someone who works with thousands of clients year after year, I know that nutrition and exercise consistency, especially strength training, is so incredibly important for seeing progress in body composition, which is why I created this group and why I know it’s going to be a game-changer for you!
Certifications & Experience:
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