How To Calculate Your Nutrition & Hit Your Macros
Crush your goals with the knowledge of how to calculate the right nutrition and action your knowledge with the power of how to hit your macros!
Sign up and get set up on Nudge Coach (we will help you get set up!)
Fill out intake form + record food for 3 days
Receive custom macros/food portion recommendations
Crush your nutrition
Getting Started
How to use this course - Video on how to watch, save videos and enter discussions.
Competitive Female Training Programming
3 Days of Food Tracking
Tracking Body Composition Changes
Creating Your Plan and Sharing Your Progress With Us.
What's Your Focus & Why Do You Want To Achieve It?
Turning Goals into Action
Goal Setting
Weekly Check In
Calories - How Does Energy Work
What Are Macronutrients - An Overview
What Are Macronutrients - PDF
How to Understand Your Macros
Balancing Macros Throughout the Week
How To Enter Your Personalised Macros in MyFitnessPal
How to enter foods correctly into MyFitnessPal
How to Save a regular Meal in MyFitnessPal to save time.
Frequently Asked Questions
Why Protein Matters So Much
Precision Nutrition - All About Protein
Protein - Getting in Enough
Finding Balance Throughout Your Day
Plant Based Protein Sources
Protein Sources - Cheat Sheet
Protein Sources Shopping List
Check In
Why Carbs are Your Friends
Carbs - Setting Your Minimums
Leaning Out Using Carb Cycling
Blood Sugar and Insulin Response
The Carb Continuum - Understanding Fast and Slow Digested Carbs and the Glycemic Index
Carbs and Sleep
Carb Shopping List
All About Healthy Fats
Understanding Dietary Fat as a Female Athlete
Luteal Phase and Fat Needs
Fats Shopping List
Check In
Added bonuses as part of program participation
As Natalie and Shawna learn and grow they take what they're learning and create content for program participants. Continuing education on things like menopause, hormone imbalances, digestion, sleep, even training modalaties!
Women's only CrossFit programming - from focusing on gymnastics, to getting stronger in your Olympic lifts - CFT is designed ONLY for the needs of women!