You've fallen "off the wagon" and vowed to get "back on track" one million times in the past - only to end up right back where you started: Frustrated and overwhelmed with all of the conflicting diet and nutrition out there.
Should you try intermittent fasting or carb cycling? Or maybe both at the same time? What about the keto diet or Whole 30?
Maybe you've tried them all, but nothing has "stuck" for more than a few weeks because you lose motivation.
Maybe you know "what to do" when it comes to your diet, but end up falling into old habits because your schedule is too unpredictable.
Or maybe you need accountability to just do the thing all ready and save yourself from self-sabotage?
If you can relate to any of this, you've come to the right place!
I'll show you how to find REAL balance within your diet without feeling like you have to always second-guess your "good" and "bad" choices. I promise, you can have the carrots and the cake and not feel guilty about it!
I use a macro-based approach and tailor your targets with your individual goals and lifestyle in mind. While some nutrition coaches send you off out on your own with a macro perscription, you'll receive ongoing support and accountability all along the way. It's like having your own personal nutrition coach right in your back pocket!
We'll also work together to find a way of eating that really works for your body, so you can feel confident that what you consume from day-to-day is purposefully supporting your overall health, body composition goals, metabolism, progress in the gym, and more. This, of course, means no more guessing what diet you should try next. Working with me will be the last "diet" you ever try!
What are you waiting for? It's time to take action!
I love food and I love eating. But, I don’t love dieting. Although I have always been a mostly healthy eater, I’m not one to turn down a piece of birthday cake or a glass of wine during cocktail hour. But indulging a little too much and a little too often resulted in a slow gain of 25 pounds by my early 20s.
My Tipping Point
I wasn’t happy at my heaviest, but I wasn’t really motivated to do anything about it until a ski trip with friends in 2004 put things in perspective. The vacation was a blast, but I quickly lost my getaway glow when I saw photos from our trip. Looking at the physical proof, I was embarrassed by how much weight I had gained. Every photo was a “bad” photo of me. I was so depressed that I threw most of them away.
Soon after the ski trip, I left my desk job to pursue graduate school and took a part-time job working at the front desk of an upscale health club. One of the perks was a free membership, which was the motivation I needed to take control of my weight. I started exercising at the health club most mornings, taking Body Pump and spinning classes on a regular basis.
Even though I was burning plenty of calories through exercise, I knew my eating habits were preventing me from losing weight. I wasn’t eating unhealthy foods; I was just eating too much of everything. I started counting calories and then found macros not long after. Tracking macros really helped me understand my food choices, habits, and how to eat a much more balanced diet.
A New Life
Almost a year and a half later, in the summer of 2005, I finally reached my goal weight. My weight loss didn’t happen overnight, but that was because I wasn’t even “dieting.” Through trial and error with my macro goals and figuring out what worked best for me, I made true lifestyle changes, which have stuck with me to today.
Nowadays, I’m still committed to maintaining my weight without missing out on any fun, like birthday celebrations or nights out with friends, which is the main philosophy behind Carrots ‘N’ Cake Nutrition. And, of course, my passion for living a healthy, happy, and balanced life has inspired me to help clients find their own path via a macro-based approach!
Being a little less perfect with your diet makes you a lot more consistent. ⠀
You don't need to intermittent fast, carb cycle or "macro harder" to see results.⠀ ⠀ You don't need to cut your carbs (or fat) to practically nothing to see results. ⠀ ⠀ You don't need to hit your protein goal every single day to see results. ⠀ ⠀ You don't need to do fasted cardio or spend an hour (or more) in the gym to see results. ⠀ ⠀ And, trust me, you don't need to strive for a "perfect" lifestyle to see results. ⠀ ⠀ This extreme way of thinking completely kills any sort of change or progress, and it's dangerous for your mind, body, and soul. I firmly believe that being perfectly imperfect drives consistency. ⠀ ⠀ Instead of thinking that you need the "perfect" meal plan and "perfect" timing, we'll start small and build momentum. We'll focus on everyday habits that fill you up and fit your lifestyle. You'll make one small change and then another in order to achieve long-lasting results.
“I’m feeling more confident and better than ever! My clothes fit so much better, and people are starting to notice I’ve lost weight. I’m still enjoying beer and alcohol in moderation, and if we go out to eat or for ice cream, I plan it into my day. If it’s spontaneous, I just move on and start over the next day. Macros have been so great for living a balanced lifestyle!”
"I always felt as though I knew “what to do,” but having a coach and accountability was just what I needed to get going. The weekly check-in’s and the ability to ask questions as they came up really helped to optimize the program and set me up for success. This program has really transformed my way of eating and allowed me to have increased energy to preform better in my training as well as keep up with my two young daughters!"
"This is an amazing program! Having the ability to ask questions and get info from a professional was life-changing for me. I am so happy with my results and have so much confidence in my habits moving forward. It obvious this program values their clients and their results. Thank you for this experience!"
"I have never felt better! My coach really helped me look deeper into my food issues on top of teaching me how to track macros. This program has taught me how to look at food as fuel and make decisions that will make me and my body feel healthy. I've learned how to embrace flexibilty in my diet, and it's made all the difference."
"I have tracked macros in the past, but working with Tina was invaluable. She reminded me that I don't have to hit my macros exactly to see progress. While I chose not to weigh myself, I can tell my clothes fit better and, more importantly, I feel like I am making mcuh more informed food choices. Having a cookie no longer throws off my whole day - instead it keeps me on track!"
"This program was so great for me! I’ve tracked macros with a coach in the past, but it was so tedious and strict, I ended up quitting. Tina was so helpful and always had the best advice. I love that I don’t have to be 100% all the time. And I love that she approaches macros as a long-term lifestyle change and reminded me to be kind and not so hard on myself if every day isn’t perfect. I'm so glad I tried tracking macros again and realized I just needed the right coach!"
Everyone's weight loss journey is different, so let's find the support that's right for you and your goals. You have two coaching options to make a sustainable transformation in your life. Each one has its own unique benefits based on the type of guidance you need.
This option is for individuals who are ready to make a lifestyle change and fully immerse themselves in the program. Clients will work up close and personal with me and learn how to apply a macro-based approach to their diet in order to achieve long-lasting results. Applicants must be ready to take action and willing to devote time and space to this process. We will get to know each other quite well during our time together!
This option is for individuals who prefer to learn on their own and might not be quite ready to commit to a 1:1 coaching relationship. This program is great for anyone who's tracked macros in the past and needs some motivation to start again. It's also great for someone just getting started since it includes a variety of resources intended to educate and support one's macro journey. Includes a custom one-time macro calcuation.
I've given up on diets before, how will this be different?
Because I will harass you! ;) Kidding, kidding... sort of. But, really, we're in this together right from the beginning, and I'll be your #1 supporter and accountability buddy. I won't let you give up or throw in the towel after just a few weeks. We'll work together to find a "diet" and healthy habits that work for YOU and YOUR lifestyle.
What if I have a lot of weight to lose?
That's totally okay! If you're ready to fully commit to a lifestyle change and patient with your progress, we'll get you to your body composition goals and happy weight. Slow and steady is the name of the game, but you'll never have to try another diet again. Our goal is long-lasting (aka forever) weight loss!
What if I travel a lot for my job?
Not a problem! Macros can work in just about any situation, even when you're traveling and not in complete control of your diet. We'll work together to find strategies that work within your schedule and lifestyle.
How does the coaching work exactly?
Once you sign up for coaching, we'll have an initial phone call to talk through your goals and current lifestyle habits. After that, I'll calculate your macros goals. We'll stay in touch via WhatsApp, a free voice messaging app, as needed. I'll check in with you weekly, but you're welcome (more than welcome!) to contact me (i.e. ask me questions, voice concerns) as much as you'd like. Once a month, we'll hop on the phone to chat about your progress and establish goals for the upcoming month.
Does this option include a fitness routine too?
It doesn't include a fitness component, but we'll definitely discuss your current routine and how it can compliment your nutrition and enhance your results.
What if I become obsessed with counting macros?
One of my main goals for working with clients is NOT to have them becomes obsessed with "the numbers." My approach is very loose, and I don't require that clients "hit their macros" every single day. I actually believe that you can have amazing results without being "perfect" with your diet. Our end goal is always to find a sustainable and stress-free way of eating for you!
I'd like to eventually be able to eat intuitively, do you offer that?
Yes! That's our ultimate goal. We'll start with macros as a tool to teach you more about food and your personal habits. Over the weeks and months, we'll start to transition to a more intuitive way of eating. Tracking macros is great for a lot of reasons and a handy tool when you need it, but we definitely don't want you tied to MyFitnessPal for the rest of your life!
Do you offer payment plans?
I offer a monthly payment option for 1:1 coaching, but for those who pay in full for a 3-month or 6-month commitment will receive 20% off their coaching.
What's your refund policy?
I take 1:1 coaching very seriously, and I know it's a big investment of your time, money, and energy. I absolutely want you to get you results, so you if you're not satisfied with your experience at the end of our time together, I will refund your full investment.
MACRO JUMPSTART BUNDLE⠀
How do you calculate my macros?
I use the information that you provide in the questionnaire that you receive when you sign up. Your macro goals are are based off your weight, body fat percentage, activity level, occupation, and more. You'll receive two sets of macros: 1 for workout days and 1 for rest days).
What if I have a special diet?
While the sample meal plan doesn't take into consideration individual dietary restrictions or food preferences, they are easily modifiable using the "macro cheat sheet" that is included in your "Getting Started" guide. Plus, the meal sample is intended to give you ideas for your macro tracking and not necessarily followed to a tee. Additionally, you can ask for food swap suggestions in our private Facebook group.
Are the meal plans based on an individual's macro goals?
The plans are not custom to an individual's macro goals. Instead, they provide a guide for your meals and snacks each week. You will likely need to add or subtract calories from each day's meal plan to fit your individual macro goals. Using these meal plans is a great way to practice getting close to your daily goals by simply filling in the gaps.
If the meal plans aren't custom to my macros, how will I know what to eat?
The macro jumpstart bundle includes a personalized guide that explains how to eat the right amount for your specific goals as well as how to choose foods to meet your targets, a daily portion tracking sheet, and how to adjust calories, macros and portions to further your progress.
Are the meals appropriate for my family, too?
Yes, definitely! Each recipe makes 4-6 servings, so you can feed your family or pack up leftovers for later in the week. Lots of past clients report that their families love many of the recipes included. The prep and cook time is also very reasonable (30 minutes or less), so you're not spending hours and hours in the kitchen!
How much money will I need to spend on food?
It will depend on a number of factors, but the recipes included in the meal plan have easy-to-find ingredients and not typically ones you need to search for in a speciality store or online. Plus, you can always substitute ingredients as needed. Our private Facebook group is a great place to ask for reommendations!
What if my progress stalls or I need a recalculution?
There are two options:
1. For a DIY approach, you can purchase my How to Set Your Macros Guide for Weight Loss Guide, which explains how to set your macros while giving you insight into how to make adjustments to your current macro goals.
2. Schedule a recalculation strategy call with me, and we'll troubleshoot any issues you may have encountered since receiving your initial macro goals. Together, we'll create a "game plan" for moving forward, and I will recalculate your macros based on our discussion. ⠀
I'm a Certified Nutrition Coach, macro guru, and founder of Carrots 'N' Cake. I've spent nearly 12 years in the online health industry and coached hundreds of women improve their relationship with food by utilizing a macro-based approach to their diet while simultaneously achieving their body composition goals. Life is all about having your carrots and cake, too! If you agree, you're absolutely in the right place, and I'm excited to work with you!
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