Create Your Masterplan Method

8-Week Sustainable Fat Loss Program For Women Over 30

Walk away with a personalized year-long nutrition and fitness masterplan and start improving your physique in as little as 8 weeks!

ENROLL NOW - $597 (reg. $797)


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    8-Week Sustainable Fat Loss Program For Women Over 30

    What's the Create Your Masterplan Method all about?

    An intensive 8-week coaching program where you get to work directly with me in a group setting. We use scientifically-proven nutritional periodization as well as macros, effective workouts, and a small, intimate community of like-minded women to support you and hold you accountable as you work toward your body composition goals.

    Live 1:1 coaching in a group setting

    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, 24/7 group chat access, and a private community will allow you to interact and engage with me as well as the other members. 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.

    Workouts, training plan & accountability

    Included is a comprehensive, 8-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 approximately 30 minutes, only requires 1-2 sets of dumbbells, 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!

    Personalized masterplan via periodization & macros

    This is not a cookie cutter program. I know every women is unique with her eating habits, preferences, mindset, and lifestyle, so we'll focus on getting to know YOUR own personal needs so you can plan out exactly what you need to do to get the results that you want. Using macro nutrition, you will learn how to calculate and adjust your own macros for each phase of nutrition. This is the time to learn how to 'diet' properly, so you don't have to jump from program to program (and not maintain your results) ever again!

    Bonus hormone content & access to discounted testing

    Hormone imbalances and metabolism issues can sometimes prevent women from losing fat, so I've included a variety of bonus content to help educate and approach these challenges with actionable diet and lifestyle strategies to enhance your fat loss results. Participants will also have access to comprehensive functional testing at a discounted cost. Testing can identify and prioritize what is most important for moving the dial forward with your body composition goals. Test don't guess!

    The Types of Results You Can Expect

    "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. I highly recommend this program to anyone who wants a realistic approach to losing weight."

    - 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. Tina's approach just made so much sense. I'm already looking forward to your next group coaching offering!"

    - Meghan C.

    "I continued to see body composition changes long after the program ended 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. I learned so much from them."

    - Kariann L.

    Is the Create Your Masterplan Method for you?

    • What worked in your 20s no longer works in your 30s, 40s, and 50s.
    • You’re frustrated with lack of results despite eating healthy and exercising.
    • You have no idea what you should be eating or how much exercise to do for your energy needs and body composition goals.
    • You think you might have some sort of hormonal or metabolic imbalance.
    • You want an affordable option for learning about nutritional periodization, macros, hormones and sticking to an exercise routine.
    • You're "stuck" and want an *actual* plan to get unstuck and move forward.
    • You like having the support of a group when it comes to consistency and accountability.
    • You want a final solution to the all-or-none mentality when it comes to diet and fitness.
    • You're sick of starting over and want a game plan to help you make a lasting change.

    Enrollment includes:

    • Weekly live coaching calls with Tina via Zoom and 24/7 access via small group chat (WhatsApp) to provide support, accountability, and troubleshoot challenges over the course of 8 weeks
    • 8 weeks of full-body workouts with video demos and a week-by-week training plan to help you stay on track and get consistent with your workouts while building lean muscle
    • Robust metabolism and nutritional periodization curriculum so you can learn exactly what you need to do to optimize your results
    • Extensive education related to macro nutrition, including how to calculate and adjust your targets based on your upcoming phase(s) and goals
    • Bonus education related to hormone balancing, cycle syncing, and the option to run comprehensive hormone and mineral testing at a discounted price, all of which can boost (or hinder) your results
    • Exclusive private community so you can connect with like-minded women, exchange tools and strategies and stay accountable to Tina and the group
    • Online portal with a variety of resources (videos, podcasts, presentations, etc.) to review and absorb at your own convenience


    The program is broken up into 3 main phases: Foundations, Nutrition, and Planning & Implementation. Each phase has a specific goal and is intended to gather specific data related to your own individual situation. You will learn my step-by-step progress for assessing what you are currently doing with your nutrition and how to create and implement a personalized masterplan using macros and periodization. At the end of 8 weeks, you'll have created a year-long nutrition and fitness masterplan to follow!



    Nutrition audit + energy needs

    We'll set the stage for what truly matters when it comes to achieving sustainable body composition changes. You'll learn the basics of metabolism as well as the importance of stress management, sleep, and consistency. You'll begin an extensive nutrition audit to gain a baseline of your caloric intake and learn how to calculate your daily energy needs.


    Nutritional periodization + macros

    This program is not a cookie cutter, templated approach. You will learn why you can't diet forever and why it's important to plan out your nutrition and workouts (i.e. periodization via cutting, reversing, bulking, etc.) ahead of time in order to achieve the best results possible. You will learn how to use macros to monitor your intake as well how to calculate and adjust your own personal macros with your long-term physique goals in mind.


    Creating your masterplan

    Here's where the magic happens! We'll incorporate everything you've learned thus far to help you determine which phase of nutrition (i.e. cut, reverse, maintenance, bulk) to embark upon. I'll help you create a nice, neat and personalized masterplan to implement over the next 12 months. By the end of the program, you will feel fully confident in your ability to execute what you've created. This is where what your personalized plan really comes to life!


    Hormone education & resources

    What you eat and how you exercise can absolutely affect your hormones, so you will gain access to bonus content that addresses common imbalances and what to do about them using personalized nutrition and lifestyle habits. We'll also explore seed cycling and cycle syncing (how to sync your menstrual cycle with your workouts and nutrition) to help optimize your hormones and encourage physique change. You will also have access to discounted functional (hormone and mineral) testing if you'd like to focus your results or believe your hormones are preventing you from getting the physique results you want.


    After completing the Create Your Masterplan Method, you will:

    • Have created a year-long nutritional and fitness masterplan so you know exactly what you need to do in order to achieve your body composition goals
    • Understand how to calculate and adjust your own personal macro goals for now and in the future
    • Know how to periodization your nutrition (and fitness) so you can achieve your fat loss goals
    • Understand what's most important and a true dial mover when it comes to achieving body composition goals
    • Ditch the frustration, all-or-none mentality and unrealistic expectations and find a sustainable solution (aka stop being on a diet)
    • Feel stronger, leaner, and more consistent with your workout routine
    • Gain confidence in your ability to take action and stop second-guessing every move you make when it comes to your diet and exercise
    • Find a realistic and livable plan to follow, so you can maintain your transformation for the rest of your life


    Frequently Asked Questions

    I just signed up for the Create Your Masterplan Method. What happens now?

    Yay!!! You should have received an auto-email confirmation that includes all of the resources needed for the program as well as a link to join our private group chat. If you didn't receive this auto-email, please check your spam or email info@carrotsncake for help. I'll be in touch a few days prior to the official start with additional details. In the meantime, please mark your calendar for Monday, February 14th!

    When are the Zoom calls scheduled?

    The weekly calls will be held on Tuesdays at noon EST. If you can't attend the calls, NO WORRIES! We are all super busy, and I didn't want to take up precious free time in the evening, so I purposefully planned this mentorship to allow for plenty flexibility by adding a group chat feature (24/7 access) as well as a Facebook community, so you can participate at your convenience. All coaching calls will be recorded for you to watch (or listen) when you have the time to do so.

    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 ENCOURAGED to participate in our private group chat (24/7 access) 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 program 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 mentorship 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 mentorship 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 this program and your 1:1 coaching?  

    The main differences are: 

    • A 8-week sustainable fat loss program versus a 6-month full immersion transformation
    • Small group coaching versus 1:1 private coaching
    • DIY macros versus personalized macros
    • Live coaching calls and dedicated group support versus 1:1 access to a coach  
    • No formal check-ins versus weekly check-ins 
    • More affordable ($797) versus premium cost ($2,999-$3,600)   

    Can I do this if I am plant-based, vegetarian, vegan, gluten-free, or Paleo?

    Of course! This mentorship 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 mentorship 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?

    You should plan to devote approximately 3 hours per week to the program, which includes the workouts. The workouts are 30 minutes 4 x per week (2 hours). Our Zoom calls are approximately 45-60 minutes once per week and you're welcome to participate in our group chat as much as you'd like.

    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 group chat (WhatsApp) to be answered on the next Zoom call.

    Is financing available?

    Absolutely! You can split the enrollment fee into 3 payments of $399. The first will be billed when you sign up and then each month after. 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. If you liked StrongMadeSimple (SMS), 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 for this program 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!

    Is this coaching option available in the future?

    Yes, but I won't offer this program again until Fall 2022. You'll only have the 1:1 coaching option or the lifestyle membership until then.  

    Can I sign-up for 1:1 coaching and/or hormonal testing after the challenge if I want to extend accountability?  

    Yes! As part of this program, you have access to discounted functional testing (hormone and mineral testing). Or if you'd like more support, 1:1 coaching is a great way to continue your momentum. You can apply and book a discovery call HERE!

    Are JUST the workouts available for purchase?

    No, they are for program participants only. If you're interested in at-home training, please check out my fitness options.

    I completed your Mentorship last Fall/Spring. How is this program different?

    This program is 8 weeks and includes a ton of face time with me, so you'll get plenty of 1:1 coaching in a small group setting. New this year is the 24/7 access via WhatsApp to connect with me and the rest of the women in a more intimate capacity. Much of the content is the same, but delivered in more manageable, bite-size pieces, so you're able to better absorb the content and put it into action. The goal is still the same: To create a personalized year-long nutritional and fitness masterplan and feel confident about knowing exactly what to do in order to achieve your fat loss and body composition goals.

    What's your refund policy?

    I want you to LOVE this program, so there is a 14-day money back guarantee. If you try it out and it's not for you, email me at info@carrotsncake.com within 2 weeks of your purchase, and I will refund your full investment.

    Meet Tina.

    Hi, I’m Tina! I'm an FDN-P and Certified 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 the 8-week Create Your Masterplan Method. As someone who works with thousands of clients year after year, I know that nutrition, fitness, hormonal balance, and mindset are so incredibly important for seeing last-lasting changes in body composition, which is why I created this mentorship and why I know it’s going to be a game-changer for you!

    Certifications & Experience:  

    • Functional Diagnostic Nutrition® Certification
    • Functional Diagnostic Nutrition® Advanced Stress & Hormones Certification
    • Precision Nutrition Level 1 Certificate in Exercise Nutrition
    • Nutritional Coaching Institute Hormone Specialist certification  
    • Nutritional Coaching Institute Gut Health Master Class
    • SCW Nutrition, Hormones, and Metabolism Certification
    • Level 1 CrossFit trainer certification
    • NASM personal trainer certification


    Ready to take action?

    Trust me, this approach to nutrition and exercise will be a game-changer for you!