Ready to see what happens when you stop winging it and start training with strategy?
Sculpted & Strong
The transformation program for active women who want to rock a crop top, do pull-ups, and stop spinning your wheels.
Sculpted & Strong
The transformation program for active women who want to rock a crop top, do pull-ups, and stop spinning your wheels.
You’re all about that fitness life!
I may not know you yet, but let me take a crack at what’s been going on:
➤ You don't have an a long-term strategy for your fitness goals 👉🏼 you build or diet when you "feel like it", so your effort never compounds
➤ You're afraid to gain weight + under-eat 👉🏼 because better to be under than over, right? Wrong! Chronic under-eating limits muscle growth, and ultimately makes fat loss harder
➤ You don't track your nutrition 👉🏼 so you're guessing instead of adjusting
➤ You train to burn calories instead of build muscle 👉🏼 that just leaves you tired, not toned
➤ You're just going through the motions in your workouts 👉🏼 using weights you're comfortable with, exercise form that doesn't engage the right muscles, and repeating workouts for months on end gives your body no REASON to change
➤ You’re trying to figure it out on your own 👉🏼 and that uncertainty is sending you in circles
Girl...
THIS is the program you take to bust plateaus and get things going again!
We’re going to change the way you train, and push you in new ways.
Get more detailed with nutrition.
Start planning out goals in year-long phases, not just winging it.
I'll show you how to use data to "decode" your body.
I'll show you how to use data to "decode" your body.
And we're going to build some serious consistency and momentum!
And then, this becomes you:
Hi! I'm Tess.
Sculpted & Strong gives you everything you need to break through plateaus and finally build the body you’ve been dreaming of
Here's how it works
Over the next 6 months, we’ll tackle your goals using two strategic phases:
Fat Loss
This phase focuses on shedding excess body fat while maintaining - and often improving - strength.
Most clients lose 5–10 pounds and see a smoother waistline, but what surprises them most is how good they feel while doing it! You’ll be lifting with intention, fuelling your body, and building the kind of consistency that makes recomp possible.
We’ll build a simple routine for workouts and food that fits your family life and gets results.
Reverse Diet & Muscle Definition
Choosing the right starting point
Not every woman should start in the same place; some benefit from leaning out first, others need to rebuild their metabolism before fat loss can be effective.
During your discovery call, we’ll decide which lever to pull first, and map out a clear plan so you know exactly what to expect.
Beyond the program...
With a long-term plan in place, you'll leave the program feeling more autonomous, in control, and prepared to take on your next challenge!
And if you'd like to keep working together after the program is done (80% of my clients choose to stay on!) we can explore continuing program options.
This is where you change your body composition once and for all.
Here's how it works
Over the next 6 months, we’ll tackle your goals using two strategic phases:
Fat Loss
This phase focuses on shedding excess body fat while maintaining - and often improving - strength.
Most clients lose 5–10 pounds and see a smoother waistline, but what surprises them most is how good they feel while doing it! You’ll be lifting with intention, fuelling your body, and building the kind of consistency that makes recomp possible.
We’ll build a simple routine for workouts and food that fits your family life and gets results.
Reverse Diet & Muscle Definition
This phase focuses on increasing calories strategically so you can maintain results, build muscle, and stop living in “diet mode".
The reverse is KEY for setting you up for successful future cuts! This is where energy in the gym takes off, and physique changes become more visible with more definition in your back and arms, and glutes lifting and rounding out. You’ll feel stronger than you ever imagined, and start to see your body truly transform.
Choosing the right starting point
Not every woman should start in the same place; some benefit from leaning out first, others need to rebuild their metabolism before fat loss can be effective.
During your discovery call, we’ll decide which lever to pull first, and map out a clear plan so you know exactly what to expect.
Beyond the program...
With a long-term plan in place, you'll leave the program feeling more autonomous, in control, and prepared to take on your next challenge!
And if you'd like to keep working together after the program is done (80% of my clients choose to stay on!) we can explore continuing program options.
This isn’t just another fat loss program – it’s a one-stop shop for changing your body composition once and for all.
What's Included:
PLUS: Get access to “Intro to Macros”, my nutrition course that teaches you how to use flexible dieting to reach your goals without giving up the foods you love.
Here's a sneak peek...
Your Investment
$2,550 CAD / $1,925 USD
*6 and 12-month payment plans available
“As a fitness professional navigating hormonal changes, self employment and a heavy workload, I was struggling in a yo-yo slump. Tess was able to pull me out of my head and help me see the big picture, giving me sustainable dietary structure and frequent feedback. She has the technical knowledge to help you on any leg of your journey - whether just starting or 15 years in.”
- Samantha Jacoby
“As a fitness professional navigating hormonal changes, self employment and a heavy workload, I was struggling in a yo-yo slump. Tess was able to pull me out of my head and help me see the big picture, giving me sustainable dietary structure and frequent feedback. She has the technical knowledge to help you on any leg of your journey - whether just starting or 15 years in.”
- Samantha Jacoby
This program is for women who...
- Want a leaner, stronger physique... without extreme dieting.
- Are done spinning their wheels trying to figure it out on their own
- Don’t need motivation - you need the solution
- Want the mechanics, the numbers, and to understand the WHY behind what you're doing
- Are goal-focused, determined, and ready to follow a system
- Want help putting all the pieces together
FAQs
Will I have to track macros?
Not, but using an app to plan your meals is hands down the most efficient way to get to your goals without cutting out food groups, starving, or selling your firstborn. Which is why I use this method. Once you have a handle on what it feels like to eat for your goals then you can transition out of macro tracking and into a more “intuitive” way of eating.
I have a work trip/vacation coming up - maybe I should wait to start.
Honestly, when was the last time you had 12 straight weeks of NOTHING coming up? Exactly. It’s time to learn how to make this work EVEN when you’re busy, ‘cuz if you can do that... the rest will be cake. My job is to help you make it work no matter where you are!
How much time per day can I expect to spend on this?
If you’re someone who’s already spending 30-60 minutes exercising a few times per week, and you cook 1-2 meals per day… then this program will likely just fit into those existing slots. The only new habits you’ll have to create are planning meals and making notes on your exercises, which you can do while you wait at your kid’s soccer practice or watch tv before bed. It takes no more time than what you’d spend on Instagram ;)
Do I need a gym membership?
Nope! I can work with just about any equipment you have. Though I recommend that you have access to some heavy-ass weights (50+lbs ideally) because I have a reputation for making women strong AF ;)
Sculpted & Strong
Sculpted & Strong
You WILL be challenged to push yourself inside the gym and out, but on the other side of that… is freedom.
🩷 Freedom to wear whatever you want in your closet.
🩷 Freedom to jump your partner whenever you’re in the mood.
🩷 Freedom to go out to a restaurant and not stress about what you’re going to eat (or kick yourself after).
🩷 Freedom to race your kids at the drop of a hat because you have that level of fitness.
If you’re ready to build a leaner, stronger physique, and stop guessing how to get there - join S&S today!
🩷 Freedom to jump your partner whenever you’re in the mood.
🩷 Freedom to go out to a restaurant and not stress about what you’re going to eat (or kick yourself after).
🩷 Freedom to race your kids at the drop of a hat because you have that level of fitness.
2024 Sculpted Strong Mom
