A 6-week group coaching program that combines individualized macro nutrition with short, effective daily workouts to help you lay the foundation for massive physique transformation. For those who want to tone up in a sustainable and scientifically-proven way!
An intensive 6-week nutrition and fitness coaching project where you get to work directly with me in a group setting. An approach that combines nutrition, workouts, and mindset to help you nail down what foods best fuel your body and how essential movement can enhance your body composition goals.
No idea what to eat and questioning every bite? Is what you're doing not working? If so, it's time for a game plan!
Consistency is key when it comes to your fitness routine. Receive new workouts each week 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 loved Tina's very personal and real advice. It felt like she was talking directly to me! She was really responsive and engaging the whole time!"
- Emily A.
"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.
"This is the first program I have stuck with in a long time. I'm already looking forward to your next group coaching offering!"
- Meghan C.
"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.
"The best part was the supportive group environment of women from all different backgrounds joining together for a common goal."
- Kariann L.
An affordable way to gain access to 1:1 coaching with the support of a group. Learn, ask questions, and stay motivated by discovering your own personal nutrition plan and finding consistency with a full-body workout schedule. Weekly coaching calls and a private community will allow you to interact and engage with me as well as the other members of the Project. I'll be working with each of your to tease out your specific nutrition and fitness formula and what will work for you long-term, based on your goals: fat loss, muscle gain, or maintenance.
Included is a comprehensive, 6-week full-body workout program that is totally do-able for busy women, who want to look like they actually work out, but don’t have a ton of time to exercise. Every week, you'll receive 4 workouts that combine strength training and cardio metcons. Each one is 30-45 minutes and includes video demos and points of performance. A workout calendar and daily accountability threads on Facebook will keep you on track, so you stay consistent with your workouts!
Each week will include a live training with Q&A via Zoom to share additional education, new ways of thinking, and answer specific questions that might pop up for you. "Homework" will be assigned each week to further enhance self-exploration and your experience within the Project. The goal is for you to discover what foods best work for you and your lifestyle with macros as your guide while also incorporating regular training into your everyday life.
In a private Facebook group just for Project members, you'll be able to ask questions, brainstorm solutions to challenges, and connect with like-minded women about anything and everything related to healthy living, macros, workouts, meal prep, family life, and so much more. Community is so important for continued motivation, consistency, and results, so my goal is to create a highly engaged group to support each other's journey in as many ways as possible!
Wondering what the 6 weeks are all about? Here's what I've got planned for you, week-by-week of the Macro Movement Project. Setting the foundation is key for lasting results, so you'll begin with self-exploration before learning how to plan the next phase of your nutrition and calculating your personalized macros based on your goals. After that, we'll continue to refine your approach via fitness and mindset 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, NEAT, and the importance of 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). We'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.
Week 3 is all about nailing down what foods and 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. You will learn how to calculate and adjust your own personal macro goals.
The Macro Movement Project is not a cookie cutter, templated approach. In Week 4, 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 5 is all about nutrient timing. Intermittent fasting, fed versus fasted cardio... does when you eat really matter? How might it affect your workouts? You’ve learned that 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 happens once the Project ends? In Week 6, 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 real results are achieved!
MACRO MOVEMENT PROJECT
I just signed up for the challenge. What happens now?
Yay!! You should have received an auto-email confirmation that includes all of the resources needed for the Project as well as a link to join our private Facebook group. (If you're not already a member, please request to join and introduce yourself.) If you didn't receive this auto-email, please check your spam. I'll be in touch a few days prior to the official start with additional details. In the meantime, please mark your calendar for Tuesday, September 15th at 7:00 PM EST for our first Zoom call. If you can't attend the call live, you'll be sent the recording via email the next day.
I'm unable to attend the live coaching Zoom calls. Should I still sign up?
Definitely! While there is something to be said about participating in the live coaching calls, you will receive the recordings via email the next day, which means you won't miss any of the content. You are also welcomed to participate in our private Facebook group where you can interact with me and other participants. If you have questions or want to bounce around some ideas, we'll be there for you!
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 Project 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 the Project to calculating and adjusting macros, so you'll feel like a pro by the end!
How do the accountability threads work?
When you receive the workouts for the Project, a recommended calendar will be included. On the recommended workout day, an accountability thread will be published in the private Facebook group. Here, you can comment about your results and/or leave feedback about the day's workout. You'll be able to see other responses, which will help keep you motivated and consistent!
What is the difference between the Macro Movement Project and your 1:1 coaching?
The main differences are:
Can I do this if I am plant-based, vegetarian, vegan, gluten-free, or Paleo?
Of course! This Project 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.
Can I do this Project if I am pregnant or breastfeeding?
Yes, you are welcomed to join. Please consult your physician before you sign up.
How much time is required?
The workouts are 30-40 minutes 4 x per week and the weekly Zoom calls are approximately 1 hour. I plan to cover the week's topic for 15-30 minutes and leave the rest of the time open for discussions and questions. Homework can take anywhere from 10-30 minutes each week. Outside the workouts, I'd say you're looking at anywhere from 30-90 minutes depending on how much time you'd like to devote.
Is financing available?
Absolutely! You can split the enrollment fee into 2 payments of $179 each. The first will be billed when you sign up and the second one month later. Any questions or concerns, please reach out!
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. (The workouts are similar to the ones for the #Dirty30Challenge.) If you liked StrongMadeSimple (SMS), you will love these workouts! These workouts include more CrossFit/cardio/"lift weights faster" compared to SMS, which is more strength focused. Each week includes a mix of both: 1 full-body strength workouts + 3 workouts that combine strength and metcon training.
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 for the Macro Movement Project is 6 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 30-45 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!
I live outside of the US. Can I still sign up?
Yes! All of the coaching, materials, and videos are delivered virtually. The only thing to be aware of is the time difference, depending on where you live. You might not be able to catch the live Zoom calls, but you will receive the recording via email the next day. You can always ask questions in our private Facebook group to be answered on the next Zoom call.
Are JUST the workouts available for purchase?
Yes, if you're not interested in the group coaching, the 6 weeks of workouts are available separately for purchase.
What's your refund policy?
I want you to LOVE this program, so there is a 15-day money back guarantee. If you try it out and it's not for you, email me at email@example.com within 15 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, and Creator of the StrongMadeSimple Program.
I will be your coach for the 6-week Macro Movement Project. 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!
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