Macro Movement Project

A 6-week group coaching program that combines individualized macro nutrition with short, effective daily workouts to help you lay the foundation for massive physique transformation. For those who want to tone up in a sustainable and scientifically-proven way!

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    Hit your goals sooner than you thought possible with balanced nutrition and essential movement.

    An intensive 6-week nutrition and fitness coaching project where you get to work directly with me in a group setting. An approach that combines nutrition, workouts, and mindset to help you nail down what foods best fuel your body and how essential movement can enhance your body composition goals.

    Learn to track macros & plan your next phase of nutrition

    No idea what to eat and questioning every bite? Is what you’re doing not working? If so, it’s time for a game plan!

    Get motivated & consistent with your workouts

    Consistency is key when it comes to your fitness routine. Receive new workouts each week to keep you on track!

    Find your "gray area" for living your best life

    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 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.

    “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.

    “I really needed accountability with my nutrition and workouts. I got it and so much more!”

    “This is the first program I have stuck with in a long time. I’m already looking forward to your next group coaching offering!”

    “The best part was the supportive group environment of women from all different backgrounds joining together for a common goal.”

    Why is the Macro Movement Project a Good Fit for You?

    • You have no idea what you should be eating or how much exercise to do for your energy needs and body composition goals.
    • You’re off track with your diet and workouts and need a motivational kick in the butt.
    • You want an affordable option for learning about macros and sticking to an exercise routine.
    • You’re “stuck.” Your progress has stalled and you don’t know what to do next.

    • You like having the support of a group.
    • You want to learn how to fit ‘fun’ foods into your diet so you’re not constantly craving them.
    • You’re ready to ditch the all-or-none mentality when it comes to diet and fitness.
    • You’re sick of starting over and want a game plan to help you make a lasting change.

    1:1 coaching in a group setting

    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 of the Project, so you have everything you need and more to make progress towards your health goals!

    Workouts and accountability threads

    Included is a comprehensive, 6-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 30-45 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!

    Live trainings, Q&A sessions, and action items

    Each week will include a live training with Q&A via Zoom to share additional education, new ways of thinking, and answer specific questions that might pop up for you. “Homework” will be assigned each week to further enhance self-exploration and your experience within the Project. The goal is for you to discover what foods best work for you and your lifestyle with macros as your guide while also incorporating regular training into your everyday life.

    Community engagement and ongoing support

    In a private Facebook group just for Project 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!

    Project Curriculum

    Wondering what the 6 weeks are all about? Here’s what I’ve got planned for you, week-by-week of the Macro Movement Project. Setting the foundation is key for lasting results, so you’ll begin with self-exploration before learning how to plan the next phase of your nutrition and calculating your personalized macros based on your goals. After that, we’ll continue to refine your approach via fitness and mindset to help you achieve your ultimate body composition goals.

    01 Fitness foundations + the "big rocks"

    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 pre- and post-workout nutrition, recovery, NEAT, and the importance of consistency. You’ll also start a food tracking exercise to gain a baseline of your caloric intake.

    02 Self-assessment and discovery

    In Week 2, you’ll focus on self-assessment and self-discovery (aka what is the current state of the union). We’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.

    03 Macro Nutrition

    Week 3 is all about nailing down what foods and 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. You will learn how to calculate and adjust your own personal macro goals.

    04 Nutritional Periodization

    The Macro Movement Project is not a cookie cutter, templated approach. In Week 4, 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.

    05 Nutrient Timing

    Week 5 is all about nutrient timing. Intermittent fasting, fed versus fasted cardio… does when you eat really matter? How might it affect your workouts? You’ve learned that what and how much you eat matters in order to meet your health and body composition goals, but what about when you eat it?

    06 Mindset + putting it all together

    What happens once the Project ends? In Week 6, 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 real results are achieved!

    Macro Movement Project

    Enrollment Includes:

    • 1:1 access and group coaching
    • 6 weeks of full-body workouts
    • 6-week training calendar
    • workout discussion and accountability threads
    • video demos for each exercise
    • weekly live coaching via Zoom
    • private community
    • measurement, assessment & tracking resources
    • homework and action items
    • mindset & journal prompts
    • live Q&A sessions
    • exclusive videos and content

    SIGN UP

    After completing the Macro Movement Project, you will:

    • Understand why you can’t diet forever and why your nutrition should be planned out ahead of time
    • Have the knowledge and tools to plan the next phase of your nutrition
    • Know how to calculate and adjust your own personal macro goals for now and in the future
    • Feel stronger and leaner and more consistent with your workout routine
    • Gain confidence in your ability to live in the ‘gray area’ when it comes to healthy eating
    • Understand what’s most important when it comes to achieving body composition goals
    • Know how to fit ‘fun’ foods in your diet so you’re not constantly craving them
    • Ditch the all-or-none mentality as well as the mental debate over what to eat or not eat
    • Find a realistic and livable path to follow, so you can maintain your transformation for the rest of your life
    SIGN UP

    Ready to take action?

    A 6-week, game-changing nutrition and fitness project just for you.

    FAQs

    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 Project 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. I’ll be in touch a few days prior to the official start with additional details. In the meantime, please mark your calendar for Tuesday, September 15th at 7:00 PM 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 Project 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 Project to calculating and adjusting macros, so you’ll feel like a pro by the end!

    How do the accountability threads work?

    When you receive the workouts for the Project, 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 Project and your 1:1 coaching?

    The main differences are:

    • A 6-week challenge versus a 6-month full immersion transformation
    • Group coaching versus 1:1 private coaching
    • DIY macros versus personalized macros
    • Communication via private Facebook group versus monthly phone calls and 24/7 WhatsApp access
    • Weekly education via Facebook Live versus as-needed education based on personal challenges and goals
    • No formal check-ins versus weekly check-ins
    • Dedicated group support via Facebook versus me as primary support
    • More affordable ($349) versus premium cost ($2,999)
    • Can I do this if I am plant-based, vegetarian, vegan, gluten-free, or Paleo?

    Of course! This Project 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 Project if I am pregnant or breastfeeding?

    Yes, you are welcomed to join. Please consult your physician before you sign up.

    Is financing available?

    Absolutely! You can split the enrollment fee into 2 payments of $179 each. The first will be billed at the start of the Project and the second at the halfway point. Any questions or concerns, please reach out!

    What are the workouts like? Are they like StrongMadeSimple?

    The workouts are 30-45 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), you will love these workouts! These workouts include more CrossFit/cardio/”lift weights faster” compared to SMS, which is more strength focused.

    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 Project is 6 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 30-45 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!

    Is this coaching option available in the future?

    Yes, but I won’t offer the Macro Movement Project again until the Fall. You’ll only have the 1:1 coaching option or the DIY option until then.

    Can I sign-up for 1:1 coaching 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 sign up here! ⠀

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