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    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!

    Hit your goals with balanced nutrition and essential movement.

    An intensive 12-week coaching mentorship where you get to work directly with me in a group setting. We use scientifically-proven periodization as well as macro nutrition, hormone education, 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.

    Become a master of your own nutrition & hormones

    We'll create your own nutritional masterplan plan together. Learn why periodization is ESSENTIAL to body composition change!

    Get motivated & consistent with your workouts

    Consistency is key when it comes to your fitness routine. Receive group support and new workouts each week to keep you on track!

    Find your "gray area" for living your best life

    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!

    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!"

    - 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.

    Is the Mentorship 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.

    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. This is the time to take off the training wheels and feel confident with everything you are doing!

    Workouts, training calendar, and accountability

    Included is a comprehensive, 12-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!

    Weekly video content, live coaching sessions, and action items

    Each week includes video content to watch on your own time as well as a live coaching call via Zoom where you can ask questions specific to your situation and receive real time advice for moving forward with your plan. "Homework" will be assigned each week to further enhance self-exploration and your overall experience. The goal is for you to build a personalized, year-long nutrition and fitness masterplan while simultaneously discovering what foods and macro combinations best work for you and your lifestyle.

    Community engagement and ongoing support

    In a private Facebook group as well as a group chat (WhatsApp) just for 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!

    Enrollment includes:

    • Weekly live coaching with Tina via Zoom and 24/7 access via small group chat (WhatsApp) to provide support, accountability, and troubleshoot challenges over the course of 12 weeks
    • 12 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 and goals
    • Additional education related to hormone balancing, cycle syncing, and the option to run comprehensive hormone testing, 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


    At the end of 12 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, we'll continue to refine your approach, bringing in hormone education and mindset shifts, to help you achieve your ultimate body composition goals.


    Metabolism foundations + assessment

    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 also begin a nutrition audit with a tracking exercise to gain a baseline of your caloric intake.


    Nutritional periodization + everything macros

    This mentorship 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. Time will also be devoted to macro nutrition - everything from determining your caloric needs to calculating and adjusting your own personal macros and how these goals fit into your long-term planning.


    Hormone balance + cycle syncing

    What you eat and how you exercise can absolutely affect your hormones, so we will dig into common imbalances and what to do about them using personalized nutrition and lifestyle habits. We'll also explore cycle syncing (how to sync your menstrual cycle with your workouts and nutrition) to help truly optimize your hormones (instead of working against them) to encourage physique change.


    Putting it all together

    What happens once the mentorship ends? We'll incorporate everything you've learned and put it all together into a nice, neat masterplan, so you feel fully confident in your ability to execute what you've worked on thus far. This is where what your personalized plan really comes to life!


    After completing the Mentorship, you will:

    • Feel like a master of your own nutrition and will have discovered a final solution for your health goals
    • 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
      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)
    • Understand what's most important and a true dial mover when it comes to achieving body composition goals
    • Understand and optimize your hormones to ensure the best possible results, both emotionally and physically
    • Ditch the all-or-none mentality and find a sustainable solution (aka stop being on a diet)
    • 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 challenge. What happens now?

    Yay!!! You should have received an auto-email confirmation that includes all of the resources needed for the Mentorship as well as a link to join our private group chat and Facebook community. 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, September 27th!

    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) and Facebook community 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 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 mentorship. There's so much more you'll learn outside of macros that will help get you to your health goals!

    How do the accountability threads work?

    When you receive the workouts for the Mentorship, a recommended calendar will be included. Each week, 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 Mentorship and your 1:1 coaching?  

    The main differences are: 

    • A 12-week mentorship 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 ($997) versus premium cost ($2,999)   

    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 3-4 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 and Facebook community 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) or Facebook group 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) and/or Dirty30 Challenge, 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 the Mentorship is 12 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 the Mentorship again until 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! I'd love to have you! 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 Mentorship members only. If you're interested in at-home training, please check out my fitness options.

    I completed your Macro Movement Project last Fall/Spring. How is the mentorship different?

    The mentorship is 6 weeks longer (12 weeks versus 6 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 Tina 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 of both the Project and Mentorship is 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 body composition goals. The Mentorship also includes two weeks devoted to hormone education and cycle syncing, which was not included with the Project. The workout program is also 6 weeks longer (12 weeks versus 6 weeks).

    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 info@carrotsncake.com within 30 days 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 12-week Master Your Metabolism Mentorship. 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!