Ready to see what happens when you stop winging it
and start training with strategy?

Sculpted & Strong

The 24-week transformation program for active women who want to rock a crop top, do pull-ups, and stop yo-yoing for good.

Sculpted Strong Mom

Feel better than you did before kids by building muscle, losing fat, and getting stronger than ever.

You’re all about that fitness life! 

You train hard, eat well, and actually enjoy it. But lately, your body just isn’t responding like it used to.

You’ve been doing “all the right things,” yet somehow… you’re stuck. The workouts that used to challenge you feel like they’re on autopilot. You’re showing up - but not seeing the change you deserve.

You try to learn as much as you can but all that information still doesn’t do anything to give you a clear plan about what to actually do, or the accountability to see it through.

"Am I missing something, or is this just the way it’s going to be now?"

I don't buy that. And I don't think you do either.
 That’s why you’re here - because you know there’s another level, and you’re ready to find it.

Our bodies aren’t meant to stay the same.

And guess - what that’s actually the GOOD NEWS because it means if they can change… they can get better! You can be stronger, faster, leaner, hotter than ever if you understand how to leverage your training and nutrition to work FOR you. 

When you see how these pieces fit together to build muscle and lose bodyfat, and have a clear plan to reach your goals… success is just a matter of time.

And then, this becomes you: 

  • Having FUN bikini shopping, like my client Hana who couldn’t pick between three bikinis for her family vacation because she loved them all!
  • ​Going out for dinner and not feeling stressed about what to get, like Shelley who was still eating at restaurants while prepping for her wedding day (and no, she wasn’t just ordering the salad)
  • Getting stronger than you ever imagined, like Regan who can leg press 450lbs after being unable to do a single lunge 6 years ago
  • ​Having clarity about exactly what to do to change your body composition, like Samantha who now sees “the big picture” and long-term strategy behind the process of getting toned

This isn’t some pie-in-the-sky promise – it’s a tried and true process.

Hi! I'm Tess.

I know because I got into the best shape of my life AFTER having my three kids.

I was someone who knew about fitness – hell, I was even a certified trainer before becoming a mom! But I didn’t understand how to put the pieces together and lacked the long-term vision to make any results I got last. 

When I became a mom, I suddenly had way less time to screw around 😂 So I had to start training smarter so I could make the most of the little time I had.

That was 12 years ago (omg my oldest baby is almost 12!), and since then I’ve done bodybuilding shows, fitness photoshoots, and trained 100+ moms in the gym and through a screen. I’ve taken alllll my book knowledge and hands-on experience and put it into the Sculpted Strong Mom, a 6-month fitness program designed to help moms go from covering up at the pool to walking into the gym in just a sports bra.

I haven’t just been in your shoes, I’m wearing the same pair! I understand that your heart is your family, and even though you want more than anything to feel good in your skin again, you also can’t sacrifice time with them to make that happen.

I would never ask you to, mama. So let me show you a more EFFICIENT way ;) 

Sculpted Strong is my 6-month 1:1 coaching program that's designed to give you everything you need to break through plateaus and finally build the body you’ve been dreaming of.

DON’T do this program if you’re not ready to take ownership of your journey!

This isn’t the type of program where I’m just going to give you a workout, tell you what to eat, and send you on your way. Girl, that might have worked in our 20’s, but now our schedules change on a near-daily basis so that plug-and-play stuff rarely works for more than like 2 weeks. 

This is a collaborative coaching relationship where we work hand-in-hand to create a plan to get you to your goals, and keep working together to make sure you have the tools and skills you need to make this work long-term.

Here's how it works:

Over the next 6 months we'll tackle your goals in two phases:

Phase 1: Burn fat & build momentum

We’ll kick things off by shedding excess body fat. Most clients lose 5–10 pounds during this phase and see a smoother waistline, but what usually surprises them most? How much stronger they already feel.

You’ll be lifting with intention, fuelling your body, and building the kind of consistency that makes recomp possible. You’ll start feeling more in control of your body—and more confident in what it can do.

We’ll build a simple routine for workouts and food that fits your family life and gets results. This phase is usually about 3 months.


Phase 2: Reverse diet & muscle definition

Once you've leaned out and hit your fat loss goals, we’ll spend the next 3 months reverse diet, raising your calories strategically so you can maintain your results without staying stuck in “diet mode.”

This is where things really start to take off - you'll notice more definition in your back and arms, glutes lifting and rounding out, and energy in the gym going through the roof. You’ll feel stronger than you ever imagined—and start to see your body truly transform.

We’ll also start easing off macro tracking and shift toward long-term habits and autonomy, so you can maintain your strength and physique with ease!


This isn’t just another fat loss program – this is where you change your body composition once and for all.

Here's how it works:

Step 1: Discovery & Planning

I’ll start by gathering all the info I need to make you a clear, detailed plan for the next 6 months. 

On our first call, we'll review the plan together so we're on the same page!

Steps 2: Fat loss and muscle building

This step is broken into two phases: 
fat loss and muscle building. 

Fat loss: During this phase we’ll make sure you’re making space for foods you love, finding ways to lose weight that don’t involve hours of cardio, and training hard enough to maintain your muscle so you finish your cut looking toned, not skinny.

Muscle building: In this phase we’ll make sure you’re eating enough to gain muscle but not so much that you gain excess bodyfat, hitting your workouts hard to see results, and strengthening your metabolism.

Step 3: Preparing for the future

Getting your dream body is only half the battle – you also have to maintain it! Before you go, we’ll talk about next steps and options for ongoing training.
 

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:

Custom workouts
• Workouts built to your goals, equipment, and schedule.
• Programs follow my 5-Lift Formula which keeps workouts short (60 mins or less) & effective
• Adjustments made weekly based on progress and feedback.
• Delivered via the True Coach app - exercise tutorials, workout notes, training history, progress trackers, and more all in one place.
• Workout plans updated every 4-6 weeks to avoid plateaus and boredom!

Custom macro protocol
• Custom macro targets based on your body, fitness level, and goals, with adjustments made as you progress 
• The most MAGICAL meal-planning software that creates custom meal plans for you & your family, so sticking to your plan in real-life is easy, and hitting your macros essentially fail-proof!
• Feedback on your food log as requested

Support & Guidance
• DM's any time
• Daily form checks to make sure you’re getting the most out of your workouts, staying safe, and following the plan 👀
• Weekly check-ins to track progress and coach you through your self-sabotaging patterns
• Monthly 1:1 strategy calls via Zoom
• Weekly Clinic Calls for added support, accountability, and connection

Resources & education
Lifetime access to my full resource library: macro tutorials, meal planning tools, mindset lessons, training guides & more. Because understanding the WHY behind what you’re doing is the only way to build the skills to be truly independent.

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...

“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 might be just what you need if you..

  • Feel like you’re already doing all the things – you don’t eat much takeout, you go for walks, you workout several days per week. It feels like you’re already stretched thin so how are you supposed to progress more? The good news is that you’ve already done the hard work of establishing healthy habits so we don’t necessarily need to add any more to your plate, we just need to refine what you’re doing and how you’re doing it.
  • Have information overwhelm! You really want to do this the right way but it seems like everyone and their cat has an opinion and evidence about what that right way is, so you’re mixing and matching programs to try to take the best of each. I can tell you, I started to see the best results when I started following ONE protocol, ONE method (the bodybuilding method) which has been proven out over decades to build muscle and lose fat. 
  • Struggle with consistency because you never learned the method behind toning - you just jumped on diets or workout plans that looked intense. Then, once the results from those programs stopped, you had no idea how to get them going again so you get stuck and frustrated.  I don’t want to just tell you what to do, I want you to understand WHY so that you never feel helpless again.

FAQs

Will I have to track macros?
You don’t HAVE to do anything! But I can tell you that 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/should transition out of macro tracking and into a more “intuitive” way of eating.
Do I have to start with fat loss?
Nope! While most clients begin with a fat loss phase to shed excess body fat and reveal muscle definition, the plan is always customized to your body, goals, and dieting history.
I have a work trip/vacation coming up - maybe I should wait to start.
Listen, something is always bound to pop up, which is why I’ve built a “flex week” into the program in anticipation of trips, heavy workweeks, sick kids, etc. But 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.
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! Because workouts are customized I can work with just about any equipment you have. However, it is recommended that you have access to some heavy-ass weights (50+lbs ideally... yes, that's correct. Yes, you can definitely lift that) because I have a reputation for making moms strong AF ;) 

Sculpted Strong Mom

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, to jump your husband whenever you’re in the mood, 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 for allll that, join SSM today!

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 husband 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 for allll that, join Sculpted Strong today!

2024 Sculpted Strong Mom
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