How It Works

  • 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

What's Included

  • A Personalized Plan

    We help you create a plan for YOUR unique needs. It's not about macros, it's about your goals and how we can help you reach them.

  • Support and Accountability

    Live zoom sessions, weekly check ins with your coaches, and direct/unlimited messaging in the nudge app. Share how you're eating via photo food journals or track in a variety of ways and get fast feedback on how you're doing!

  • Community

    Surround yourself with a group of like minded, badass women eager to help each other become the best, strongest, most well fueled versions of themselves!

Gain confidence in how to eat for the badass athlete you are!

What We Cover

    1. Getting Started

    2. How to use this course - Video on how to watch, save videos and enter discussions.

    3. Competitive Female Training Programming

    1. 3 Days of Food Tracking

    2. Tracking Body Composition Changes

    3. Creating Your Plan and Sharing Your Progress With Us.

    4. What's Your Focus & Why Do You Want To Achieve It?

    5. Turning Goals into Action

    6. Goal Setting

    7. Weekly Check In

    1. Calories - How Does Energy Work

    2. What Are Macronutrients - An Overview

    3. What Are Macronutrients - PDF

    4. How to Understand Your Macros

    5. Balancing Macros Throughout the Week

    6. How To Enter Your Personalised Macros in MyFitnessPal

    7. How to enter foods correctly into MyFitnessPal

    8. How to Save a regular Meal in MyFitnessPal to save time.

    9. Frequently Asked Questions

    1. Why Protein Matters So Much

    2. Precision Nutrition - All About Protein

    3. Protein - Getting in Enough

    4. Finding Balance Throughout Your Day

    5. Plant Based Protein Sources

    6. Protein Sources - Cheat Sheet

    7. Protein Sources Shopping List

    8. Check In

    1. Why Carbs are Your Friends

    2. Carbs - Setting Your Minimums

    3. Leaning Out Using Carb Cycling

    4. Blood Sugar and Insulin Response

    5. The Carb Continuum - Understanding Fast and Slow Digested Carbs and the Glycemic Index

    6. Carbs and Sleep

    7. Carb Shopping List

    1. All About Healthy Fats

    2. Understanding Dietary Fat as a Female Athlete

    3. Luteal Phase and Fat Needs

    4. Fats Shopping List

    5. Check In

About this course

  • 39 lessons
  • 1.5 hours of video content


Added bonuses as part of program participation

  • Regularly added program material

    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!

  • Access to CFT Programming- FREE

    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!

Learn more about your Coaches

Shawna Norton

Nutrition Coach

Shawna Norton is an L1 Certified Nutrition Coach through Precision Nutrition, with a B.S in Kinesiology. She also holds her L1 with Crossfit and actively coaches athletes through her women's only coaching program- Competitive Female Training. Shawna has been coaching nutrition for the past 5 years, with a recent transition to full time. Her ideal demographic is the women of CrossFit as these are the women she relates with the most. Shawna loves helping women fuel their training and to focus on what their bodies can do.

Natalie Guyan

Nutrition Coach

Having lost 80lbs in bodyweight with an obese to athlete transformation, Natalie became inspired to support her experience and knowledge with industry leading certifications. After qualifying as a Level 3 Personal Trainer and CrossFit Level 1 (with certificates for gymnastics and kids) She certified as a BWL Weightlifting Coach. Natalie established and grew a female only CrossFit community with CrossFit Marbella in the south of Spain. As a mum to 2 young girls, with a corporate background and having coached female fitness and nutrition in person and online since 2017, Nat is passionate about helping women find their wings and overcome the everyday obstacles that can stand in the way of achieving their health and fitness goals.