The FREE 5-day Create Your Nutrition Masterplan Training is GROWING with women who are FIRED UP to change their approach to fat loss, and I want you IN too! ​ ​ ***FREE LIVE TRAINING*** Learn how to create a Personalized Nutrition Plan and discover how to get the results you want, eating the foods you love!   This 5-day LIVE training with teach you how to get results without restricting, dieting, or spending hours at the gym.  …

Are you struggling with Estrogen Dominance? If so, you are not alone. In fact, it’s one of the most common issues I see with the women we work with.⁠ Read on to learn what to eat for Estrogen Dominance.  Here are some symptoms of Estrogen Dominance:⁠ Irregular periods⁠ Heavy periods Cramping Weight gain, especially in mid-section⁠, hips, and thighs Insomnia⁠ Depression, irritability, anxiety, fatigue⁠ Low libido (low sex drive)⁠ Fibroids or endometriosis⁠  A lot of…

Wondering if 1:1 coaching and/or hormone testing is right for you? In this episode, I share a number of transformations and testimonials from past and current clients as well as some ‘behind the scenes’ information about our coaching program. Tune in to find out if our program is a good fit for you! LISTEN HERE Applications are now open for January 2022. Get all of the details and apply HERE. Additional podcast episodes: EP13: CNC…

Can you relate to eating 1,200 – 1,400 calories (aka cutting calories) and not seeing results? If so, please know you are not alone. We see it often with the women who come to us for nutrition coaching.  Eating below your energy needs is so common among women (thanks, diet culture) and oftentimes it prevents them from getting the results they want. In fact, chronically under-eating can lead to hormone imbalance, metabolism issues, and thyroid…

How to Use the Tested and Perfected Fat-Burning Food Framework to Feel Full and Satisfied I used to be 40 pounds overweight.  At the time, I was a busy management consultant at a top firm in NYC. Because I never prioritized my health, I always felt tired, sluggish, and craved sugar. It wasn’t until my kids were born that I finally understood why my health was so important; I wanted to be there for my…

“If you fail to plan, you are planning to fail.” In this episode, I chat about why you need to have a “diet” plan and why having clarity in what you are doing is so important for adherence and *actually* getting results. By not planning and not knowing how to make adjustments, you are likely hindering (maybe even preventing) progress. LISTEN HERE Learn EXACTLY what you need to do in my 12-week Master Your Metabolism…

And she’s not alone in her struggles! We hear this all the time from women, especially when they hit their 30s, 40, and 50s. Jen tried lowering her calories and upping her cardio, but nothing worked. ⁠ ⁠ Eating no more than 1550 calories a day (she said she’d often eat less), she had been dieting too low for too long and had a host of health issues as a result. She suffered from hormonal issues,…

I’ve lost about 7 pounds in 2 months, so I wanted to share a new approach I’ve been trying out.       If you’ve followed me for a while now, you know that I’m ALL about “body experiments” and trying new things. And if the outcomes are beneficial for YOU, I’m more than happy to share my experience.   I’ve been doing something new for the last 60 days and it’s working!!   But,…

Not all weight gain is a result of eating too much and lack of exercise.   Sure, for some women, eating more calories than they’re burning is the exact reason they’re gaining weight, but for far too many others, hormonal misfires are the real hidden culprit.   And that’s when things get tricky.     The following misfires can contribute to weight gain…even if you’re eating well and exercising consistently: High Leptin High Estrogen High…

Walking away from tracking macros can be a scary endeavor, especially if you’ve tracked for awhile. This episode is all about how to transition from macros to intuitive eating.

The one thing that is true when it comes to fat loss is that you need to create a calorie deficit. You can do this through diet and/or exercise, but it’s not the ONLY consideration for a success cut. ⁠There are definitely ways to make a cut easier! LISTEN HERE A cut shouldn’t be incredibly challenging or totally miserable (you don’t need to suffer!), but it’s also not going to be easy either. You gotta…

Here’s another edition of Tough Love with Tina! ❤️ “I had a crazy week so I couldn’t {insert healthy habit here}.”⁠⁠ ⁠⁠ Sound familiar?⁠⁠ ⁠⁠ If you find yourself saying this week after week after week, maybe your ‘crazy week’ isn’t actually a crazy week, but is actually you not prioritizing what you say is important to you.⁠⁠ ⁠⁠ If you keep letting life get in the way of your goals and you don’t do…

If you’ve been dieting for what seems like forever, whether it’s for a special event or to hit your goal weight, it might be time for a break. I mean, dieting is exhausting, isn’t it? But, how do you take a diet break without piling on all the pounds you just lost? Try a reverse diet! LISTEN HERE In this episode, learn what a reverse diet is all about and grab my free resource (linked…

Should you reuse old macro numbers? This question is not necessarily straightforward, but the short answer is no. Read on!   You lost 10 pounds and gained back 15.⁠⁠ Maybe that diet really didn’t work…and maybe you shouldn’t try it again!⁠⁠ ⁠⁠ Have you ever done a diet that worked really, really well? One that helped you drop the weight in a record amount of time?⁠⁠ (Maybe it was macro numbers so low they essentially starved…

Does any of this sound familiar?⁠⁠ ▪️You’re constantly craving coffee or sweets⁠⁠ ▪️You wake up in the middle of the night and can’t fall back to sleep⁠⁠ ▪️You’re often exhausted by mid-afternoon⁠⁠ ▪️You can’t miss a meal without getting hungry or shaky⁠⁠ ▪️You have a little extra weight around your midsection you just can’t seem to shake⁠⁠ ⁠⁠ If so, you could have a blood sugar regulation issue.⁠⁠ ⁠⁠ But don’t worry, lots of women…