Additional Client Info

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

FASTER METABOLISM

An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.
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GENERAL TRACKING TIPS

If you haven’t had a chance to read through your Eat Your Macros Quick Guide, PLEASE check it out for some helpful tips and tricks for tracking your macros. It also includes a handy Macro Cheat Sheet that will give you lots of ideas for healthy protein, carb, and fat sources. 

ADDING RECIPES TO MYFITNESSPAL

When it comes to adding recipes from the system to MyFitnessPal, there are two options:

  • Option 1: Search for “That Clean Life + [recipe name]” in the MFP database. Some of the recipes that you receive from me (via That Clean Life) have already been entered. Not all of them are in the database, but it’s worth a quick search to see if it’s in there!
  • Option 2: Select Food → Meal (Breakfast, Lunch, etc.) → My Foods → Create a Food. Enter the name of the recipe (under Description) and serving size. On the next screen, enter the macros per serving (from the recipe). You’ll also need to add the total calories per serving. To calculate this number, multiple carbs X 4, protein X 4, and fat X 9. For example, if the serving is 12P/25C/20F, the total would be: 12X4 + 25X4 + 20X9 = 323 calories. This method is so much easier than adding all of the recipes.
  • Option 3: Select a meal (Breakfast, Lunch, etc.), scroll to the bottom of the Recent food selections, and then select Quick Add. Add each of the macros per serving. MyFitnessPal will calculate the calories for you! This method is a lot quicker, but you won’t be able to name the recipe/food item. It only shows up as “Quick Add” in your menu. Both options work; it just depends which you prefer!

MYFITNESSPAL PREMIUM

Although not required, you may consider upgrading to the Premium option in MyFitnessPal ($9.99/month or $49.99/year). It gives you access to a number of extra features that make tracking easier so much easier. It’s definitely worth it in my opinion!

PROGRESS PHOTOS

Oh, the dreaded “before” photos. Even though they’re not all that fun to take, they are so important for showing progress OFF the scale. As you begin to track your macros and move towards your goals, you’ll lose water weight and fat, but, at the same time, gain muscle, especially if you’re exercising on a regular basis. These things might not immediately translate to the scale, but they will be noticeable when it comes to your progress pictures, so please be sure to take them! Seriously, I can’t stress the importance of taking them.

When taking your progress photos, please keep these things in mind:

  • For ladies, please wear a sports bra and shorts (tighter the better) or underwear/bathing suit. For men, please wear spandex, boxer briefs, or tight shorts.
  • Take 3 photos: Front view, back view, and side view.
  • Please keep your outfit the same for all of your progress pictures.
  • Make sure photos are bright, clear, and close-up.

Feel free to send these photos to your coach for safe-keeping or extra accountability, but if you are uncomfortable sharing, that’s totally fine. These photos can be for your eyes ONLY!

WEEKLY CHECK-INS

If your coach doesn’t hear from you weekly, she will harass you! 🙂 It’s really important that your coach hears from you (even if it’s just a “hi, things are going great” message), so she knows how you’re progressing and whether or not she needs to make any adjustments to your macro numbers. 

WEIGH-INS & MEASURING PROGRESS

In general, I’m not a fan of the scale. It does not tell the whole story with regard to fat loss and body composition, so please don’t measure your progress solely by the number on the scale.

If you’d like to weigh-in once a week, that’s okay, but I personally recommend weighing yourself at the same time each month. Ideally, for women, it’s 5-6 days after your period ends. Monthly weigh-ins also give you a better indication of how you are progressing overall because your weight can fluctuate so much from day-to-day. Also, keep in mind how you feel OFF the scale with regard to your workouts, sleep, overall mood, etc. These things are HUGE with regard to progress!

NEXT WEEK’S MEAL PLAN

It’ll be ready by Friday afternoon (at the very latest), so you’ll have time to grocery shop and meal prep over the weekend.

PRIVATE FACEBOOK GROUP

The CNC Nutrition Clients Facebook group is a great place to ask questions and receive motivation from other clients. Feel free to share photos of your meal, prep, pets, and successes here. I hope it’s a valuable resource for you!

MONTHLY GIVEAWAY

Share the CNC Macro Plan love on Instagram and Facebook by tagging your photos with @carrotsncake #carrotsncake! I’ll randomly pick a winner from the tags to receive a $25 gift card to Amazon (or Lululemon)!

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