An exclusive 8-week mentorship for women looking to begin a massive transformation of their nutrition, training, and physique in 2021, using scientifically-proven periodization as well as macro and hormone education, effective workouts, and a small, intimate community of like-minded women to support you and hold you accountable. 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 8-week coaching project where you get to work directly with me in a group setting. An approach 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 group support and 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. 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!
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 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 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.
In a private Facebook group 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!
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, we'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 mentorship 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 MENTORSHIP
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 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. You will need to confirm your email in order to receive communication throughout the 8 weeks. I'll be in touch a few days prior to the official start with additional details. In the meantime, please mark your calendar for Wednesday, February 3 at 7:00PM 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 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. 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 Mentorship 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 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, including workouts, content, and Zoom coaching calls. The workouts are 30 minutes 4 x per week (2 hours). Each week, you'll receive a video (~30 minutes) to watch prior to our Zoom call and the weekly Zoom calls are approximately 30-45 minutes. Homework should take anywhere from 10-30 minutes each week.
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.
Is financing available?
Absolutely! You can split the enrollment fee into 2 payments of $299 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. 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 for the Macro Movement Mentorship 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!
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 book a discovery call here!
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.
I completed your Macro Movement Project last Fall. How is the mentorship different?
The mentorship is 2 weeks longer (8 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. 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 the coming months in order to achieve your body composition goals. The Mentorship also includes a week devoted to hormonal education, which was not included with the Project. The workout program is also 2 weeks longer (8 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 email@example.com 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 the 8-week Macro Movement Mentorship. 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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