12-WEEK TOTAL BODY STRENGTH SOLUTION FOR BUILDING MUSCLE & BURNING FAT 

STRONGMADESIMPLE 2.0 is an intermediate-to-advanced dumbbell program designed to increase strength, definition, and lean lines. This comprehensive 4-days-a-week program is totally do-able for busy women, who want to look like they actually work out, but don’t have time to spend hours exercising.

I'M READY!

WHAT'S INCLUDED

Upon purchase, you'll gain access to the 12-week program, exercise tutorial videos and instruction, training calendar, muscle activation warm-ups, and other related information detailed below.

3 PHASE STRENGTH PROGRAM

STRONGMADESIMPLE 2.0 is broken into three (3) distinct 4-week phases to maximize your physique results. The BUILD phase focuses on increasing muscle fibers and continuing to get strong. The BULK phase focuses on building maximal strength. The BURN phase focuses on building muscle while burning fat. The combination of these 3 phases is what will get you the results you want!

24 FULL-BODY WORKOUTS

STRONGMADESIMPLE 2.0 combines the most effective exercise modalities to generate maximum results in 45 minutes or less. It contains 12 weeks worth of full-body workouts, split into 3 phases, for a complete training program that will get you results.

12-WEEK PROGRAMMING CALENDAR 

Includes is a super easy-to-follow 12-week programming calendar with each of the 4 days of training outlined to help you stay consistent. Print it out and hang it where you'll see it everyday to keep you motivated and on track with your workouts!

MINIMAL EQUIPMENT REQUIRED 

The workouts require just two sets of dumbbells (1 light, 1 heavy) and some space to move. No gym membership or fancy machines are required. This workout program is perfect for those who exercise at home!

VIDEO DEMOS + POINTS OF PERFORMANCE

STRONGMADESIMPLE 2.0 contains 85+ weight training exercises, each with a video demonstration as well as points of performance for ensuring proper form and best results.

10 BONUS WARM-UPS 

A proper warm-up is essential for getting your body ready to lift heavy. Included in the program is 10 warm-ups that combine joint mobility and activation drills to increase range of motion and ‘turning on’ muscle groups so they are ready to work!

ONLY WORKOUT PLAN YOU NEED

A challenging program designed so you don’t have to do ANY other workouts. Each week's programming includes 4 full-body workouts for a truly comprehensive program.  

LIFETIME ACCESS TO PROGRAM

Upon purchase, you will receive lifetime access to the workouts, training calendar, exercise demo videos, warm-ups, and other related program information. You'll have access forever to these materials if you wish to repeat the program at any point in time. 

READY TO GO WHEN YOU ARE

This program is self-paced, so you can start or stop the program at anytime. Workouts are delivered via PDFs for easy print-and-go access, so you can either bring to the gym with you, or bring up on your phone, as the membership is mobile-friendly. 

2 OPTIONS TO GET STRONGMADESIMPLE 2.0

GET SMS 2.0
$149
GET SMS 1.0 + SMS 2.0 BUNDLE
$249

The SMS 1.0 + SMS 2.0 Bundle includes two muscle-building programs: STRONGMADESIMPLE 1.0 + SMS 2.0. These programs can be completed consecutively, starting with the original STRONGMADESIMPLE and progressing to the 2.0 version for a 16-week program. This bundle offer is only available for a limited time, so if you want both programs, do not delay.

WHO IS SMS 2.0 FOR? 

WHO IS SMS 2.0 NOT FOR? 

  • Women who want an efficient and more effective way to exercise. Busy women, who are balancing a lot of responsibilities and want to make the most of their schedule. Spend less time to get better results!
  • STRONGMADESIMPLE 2.0 is for anyone with limited access to equipment. The workouts only require two sets of dumbbells (1 light, 1 heavy) and space to exercise. That's it. Nothing else! 
  • This program for people who get bored easily. STRONGMADESIMPLE 2.0 is straightforward, but anything but basic. The movements will keep both your mind and body guessing to beat workout boredom. The program's unique workouts have you performing a variety of exercises with varying rep schemes and intensities all while and moving efficiently from exercise-to-exercise so things don't get monotonous and stale.
  • These workouts are intended for intermediate-to-advanced exercisers. I consider this program relatively challenging and, even though the movements are fairly simple, it's intense and the weight will be (relatively) heavy for you. You can always adjust for your own fitness level, but know that you will absolutely get a kickass workout with this program! 
  • You want to look like you actually work out. If you feel like you put in the time and energy at the gym, but aren't seeing the body that reflects it, you've come to the right place! STRONGMADESIMPLE 2.0 will help you train like an athlete while maximizing fat loss and body change. 
  • This program isn’t for people who to spending a lot of time exercising or at the gym. If you prefer long workouts, this is not the program for you.
  • It’s not for people training for a specific event or competition. STRONGMADESIMPLE 2.0 is for the average person who wants to look better, feel better, and enjoy their workouts. It’s NOT for someone who wants exercise to be their whole life.
  • It’s not for those who expect overnight results. There are no shortcuts when it comes to changing your body. While I believe 12 weeks of STRONGMADESIMPLE 2.0 workouts will get you fantastic results, magical fat loss, definition, and strength gains won't happen without effort, consistency and patience with your training.
  • STRONGMADESIMPLE 2.0 isn’t for people who have never exercised. While the workouts can be easily modified, if you are brand new to exercise, I recommend starting with an in-person trainer to get comfortable with lifting first.

WOMEN LOVE #STRONGMADESIMPLE

2 OPTIONS TO GET STRONGMADESIMPLE 2.0

The SMS 1.0 + SMS 2.0 Bundle includes two muscle-building programs: STRONGMADESIMPLE 1.0 + SMS 2.0. These programs can be completed consecutively, starting with the original STRONGMADESIMPLE and progressing to the 2.0 version for an 18-week program. This bundle offer is only available for a limited time, so if you want both programs, do not delay.

FAQS 

What equipment do I need?  

The workouts included in STRONGMADESIMPLE 2.0 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 10-25 lb. range. Two sets of dumbbells are ideal—one heavier (20-45 lbs.) and one lighter (8-15 lbs.).

What size dumbbells do you recommend?

If you only have access to 1 set of dumbbells, I’d recommend getting something in the 10-25 lb. range. Two sets of dumbbells are ideal—one heavier (20-45 lbs.) and one lighter (8-15 lbs.).

What format do the workouts come in?  

All of the workouts are delivered via easy print-and-go PDF with accompanying video tutorials for all lifting movements. The workouts are mobile-friendly, so you’ll be able to pull the PDFs and videos in real time, too.

Am I fit enough? This sounds intense!  

You're right, the program is challenging and was designed with intermediate-to-advanced exercisers in mind. The reason is not to exclude, so much as I want you have to have something to work toward and build strength. Keep in mind, if it doesn't challenge you, it doesn't change you, but you don’t need to “crush it” every single time or choose weights that are too heavy and risk injuring yourself. You do need to choose weights that challenge you and push you to get stronger. In general, this program is for regular exercisers who want to take things up a notch with their strength, or for those who are already training, but want a more targeted and strategic approach. If you don't feel like you're quite ready for SMS 2.0, you could always start with SMS 1.0 and work your way up to SMS 2.0. Right now, you can grab both programs at a discounted price! SMS 2.0 includes a number of exercise options and you are always welcome to ask for exercise modifications in the private Facebook community included with the program.

Will I get sore with these workouts?  

The short answer is yes, 95% of people will be sore the first week. That’s normal, and whether these are new movement patterns for you, or it’s an increase in weight training, you will experience soreness. It’s not ideal, but it’s common. However—and here’s the important thing—the key is understanding it’s transient and then managing it as best you can so that you can continue to train. Making sure you are moving throughout the day, getting plenty of rest, eating appropriately for recovery and doing proper warm-ups. The good news is that it doesn’t last so if you can get through the first week, you will have an easier time recovering week-to-week, until you just don’t get sore anymore! 😉 

What if I can’t exercise 4 days a week?  

Consistency is key, but by making the workouts around 45 minutes, it should hopefully be a lower barrier to entry. You need to make this program work for you and your unique schedule and priorities. BUT I don’t want you going into "all-or-nothing" mode because the reality is that if you can commit to even 3 days per week, you’ll still benefit. Worse case, you "make up" a missed workout the following week. Just be sure to listen to your body.  

How long will I have access to these workouts?  

You have access to the STRONGMADESIMPLE 2.0 workouts forever, which means you can start, stop, and repeat this program as much as you'd like now and in the future! If you ever lose

What if I am currently doing another program?  

The programming for STRONGMADESIMPLE 2.0 is 12 weeks of 4-days-per-week workouts. It is a standalone program that I recommend doing as is, without any additional exercise. All workouts are about 45 minutes (some longer, some shorter). If you are currently doing another training program, I recommend completing it before starting STRONGMADESIMPLE 2.0, so that you can do the program as written.  

I have bad knees and shoulders. Is this program appropriate for me?

Yes, for sure! There are a number of movement modifications throughout the program if you're unable to do jumping movements or certain exercises bother your shoulders. There is also a private Facebook group where you can get additional ideas for movements that feel good and work for you!

Is there a nutrition program included with StrongMadeSimple 2.0?

There's a nutrition companion guide available for purchase. It's intended to help you maximize your physique results by coordinating your nutrition to each phase of the StrongMadeSimple 2.0 program. Planning your workouts and nutrition is key to get the results you want!

Can I purchase the original STRONGMADESIMPLE program?

You sure can! There's a bundle option available on this page, so you can purchase both the original program and STRONGMADESIMPLE 2.0. If you want to purchase ONLY SMS 1.0 you can do so HERE. Keep in mind, it is not discounted, so you might be better off purchasing the bundle option! :)

Is there any coaching that goes along with this?  

There is not. This program is a DIY. Its purpose is to help you learn about your body and listen to it when it comes to implementing these workouts in a challenging way that encourages change. The fact that it’s DIY also means that I have tried my best to think of every single little thing that might come up for you while doing the program, and preemptively added it to the membership portal. If there are additional bonuses or content that needs clarification, I will be adding that to the portal. However, there is no ongoing coaching access to me. 

I purchased StrongMadeSimple 2.0. How do I access the workouts?

You should have received a confirmation email when you placed your order. (Check your spam in case you didn't receive it.) You can download all of the materials right from your confirmation email. If you have any issues, please reach out at info@carrotsncake.com

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 info@carrotsncake.com within 15 days of your purchase, and I will refund your full investment.

Hi, I'm Tina  

I'm a personal trainer, Certified Nutrition Coach, and founder of Carrots 'N' Cake. Over my last 12 years in the online fitness industry, I've done everything from CrossFit competitions and running marathons, to writing cookbooks and articles on fitness and nutrition for publications like Health magazine, Women’s Health, and others, as well as on my own site at CarrotsNCake.com, to coaching hundreds of clients balance their lifestyle choices to maximize results.

I've worked with hundreds of women over the years, and I saw that many of them struggled with achieving the physique goals that they desired. They're were exercising, but not seeing results, so that's why I created and launched #STRONGMADESIMPLE (SMS) in 2020.

The original SMS program was a huge success and women who completed the program raved about their experience and results, so I decided to create a 2.0 version. I know firsthand the benefits of heavy (for you) workouts and this type of training is my personal go-to method. An effective strength program should be straightforward, but not boring and that's exactly what I've included in this program. At the end of the day, STRONGMADESIMPLE 2.0 is all about making strength training SIMPLE for you!   

STRONGMADESIMPLE 2.0 

2 OPTIONS FOR GET STRONGMADESIMPLE 2.0

The SMS 1.0 + SMS 2.0 Bundle includes two muscle-building programs: STRONGMADESIMPLE 1.0 + SMS 2.0. These programs can be completed consecutively, starting with the original STRONGMADESIMPLE and progressing to the 2.0 version for a 16-week program. This bundle offer is only available for a limited time, so if you want both programs, do not delay.

Upon purchase, You should have received a confirmation email when you placed your order. (Check your spam in case you didn't receive it.) You can download all of the materials right from your confirmation email. If you have any issues, please reach out at info@carrotsncake.com