where science meets real life
Shed the fat, reveal your curves, and keep your sanity (and your pasta) in the process.
FAT LOSS FOUNDATIONS
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FAT LOSS FOUNDATIONS ☆
You may be thinking…
“Ugh, I just want my belly fat to disappear… but no matter what I try, it won’t budge.”
→ Here’s the tea: you can’t spot-reduce fat (no amount of crunches alone will give you a flat tummy). Fat loss works the same everywhere, and it comes down to three things you can control: your nutrition, your movement, and your mindset. In FLF, I’ll show you how to create a plan that aligns with your life and gets you on the path to losing that stubborn fat. With time (and potentially more than one fat-loss phase), it WILL go. But nothing changes if nothing changes, it’s time to start taking smart, intentional action girl.
→ I hear you… maybe you’ve tried counting calories, adding endless workouts, and ended up feeling deprived, stuck in a cycle, and bouncing the same 5 lbs back and forth. Here’s the truth: unless you’re not human, a calorie deficit will work for you (your body is not broken I promise), you just haven’t been applying it in a way that works. Chances are, you’ve been going too extreme; cutting calories too low or cutting out entire food groups (so unnecessary!). In FLF, I’ll teach you a smarter approach that keeps your sanity intact, sets realistic expectations, helps you get un-stuck when life gets messy, and gets you waist-slimming results you never thought were possible. Yes, I’m talking to you girl!
“I’ve tried a calorie deficit before, but it just doesn’t work for me.”
“I’ve tried programs like this before, but I’m too busy to track my macros and walk 10k steps per day… So what's even the point?”
→I get it, you’re busy, and I’m not here to dismiss that. The issue is that most programs are cookie-cutter, arbitrary, and copy-pasted onto your life… no wonder you can’t stick with it! In FLF, I’ll teach you how to create a fat-loss game plan that actually works because it’s built around YOUR life and what you know you can realistically stick to. The best fat-loss plan is the one you can actually follow through with, this is key! Imagine losing fat without cutting out food groups, following boring meal plans, or turning your entire life upside down… that’s FLF. If tracking macros feels overwhelming, I’ll show you a simpler approach that cuts your tracking time in half. Plus, we even include a mindful eating lesson so you can mix smart tracking with an intuitive, flexible approach.
MEET COACH TINA
If there’s one thing I know (aside from turning anxious gym girlies into certified gym baddies), it’s how to help women lose fat. With my extensive education in nutrition (I’m a certified Precision Nutrition coach) and the hands-on experience of coaching hundreds of women through fat loss, I’ve essentially turned fat loss into a bulletproof formula.
But I’m not just a science-y coach…I’m a human-centered coach. My BA in Psychology from UBC shines through in how I work with clients. This is the space where habits meet embodiment— so we don’t just “lose the 10 lbs,” we become someone who naturally keeps it off for good. If that’s the transformation you’re ready for, you’ve found your coach.
FLF is for women who are ready to lose the fat by putting in the work; but in my world, you don’t need to give up social events, cut out food groups, chase arbitrary movement targets, or feel miserable to see results. There’s a smarter, better way… and I’ve packed it all into this program.
Now, let’s get to work.
*and I’m not just talking the talk, I’ve taken myself through several fat loss phases using these exact methods I use on my clients*
CLIENT Transformations
What I mean by “successful fat-loss results”… all of my clients follow the exact principles I teach inside FLF, and their results speak for themselves. Consistency, strategy, and the right mindset does wonders.
What clients are saying from Tina’s past group programs
“This was the first program I ever really followed through with. The lectures were so educational and I learned a lot about my body and overall health. I was able to adopt healthy habits in a way I haven’t been able to for a long time. I’m really grateful for Tina and all the support her and the program gave me!”
- Megan S
“As a busy mom and career woman, like many, I rarely take time for myself. After years of gaining weight and working out less, I was really looking for a way to prioritize myself again. I had followed Tina on Instagram and was inspired by her motivational videos and the core message behind her programs. For me, it wasn’t about dieting or losing weight but about becoming stronger and more confident. I can honestly say I’ve never stuck with a personal training program for this long, but with Tina’s support, not only have I completed every workout and hit my step goals, but I truly believe this is a lifelong journey. Tina has given me the motivation and tools to discover strengths I didn’t know I had. I’m so grateful for her guidance and I’m excited to continue this journey alongside her.”
- Candace H
“I was obsessed with all of the educational content, the connection to the community, and your personalized feedback! The only thing is I wanted it to last longer!!”
- Jaclyn K
“This program was amazing. I learned so much in terms of what to eat and how I can use that to become leaner and stronger. The support of the community was great and a great way to be held accountable. I have become stronger not only physically but mentally as well. I learned a lot that I will take into the future and hope to see more continued progress. I am very proud of what I have accomplished and have motivation to keep it up! Thank you so much Tina!!”
- Sandeep U
“I learned so much about nutrition in Tina’s lectures which is one of the areas I struggled with the most. With her help, I learned how to track my calories and macros and have lost 8 lbs during the 8 week challenge. I can’t wait for the next challenge with Tina!”
- Carly M
“For years, I jumped between different apps, methods, and workout classes, struggling to find consistency and build a sustainable routine. Tina’s holistic, science-backed approach provided a clear, easy-to-follow framework with realistic, achievable goals. Her programs are well-structured, grounded in facts, and simplify even the most confusing topics, making them easy to understand and apply in everyday life. After eight weeks, I’ve never felt more confident and in control of my body. I now feel fully prepared to continue my health and fitness journey with the solid foundation this program has given me. It was exactly the reset I needed to start the year strong, and I’m excited to keep building on the healthy habits I’ve learned while seeing even more progress. Beyond that, Tina is an incredibly supportive, positive, and personable coach who made me feel encouraged every step of the way.”
- Sofia S
Introducing Fat Loss Foundations
You don’t need another rigid plan, you need something that actually works with your real life!
Fat Loss Foundations blends fat-loss science with real-world practicality. You’ll get the education to understand how fat loss works, the tools to apply it in your own unique circumstances, and the mindset to navigate the obstacles that keep getting in your way (plateaus & slow scale weeks, pre-period cravings, social events, travel, and everything in between).
We coach the WHOLE human around here, so you can finally follow through and achieve the fat-loss results you deserve.
Stepping into a leaner, more confident you has never been so inevitable. Imagine looking in the mirror and feeling proud, energized, and in control of your body.
Are you ready?
What’s Included in FLF?
9 Modules & 24 Pre-Recorded Lessons
This is the bread & butter of FLF, the part where everything starts to click. These easy-to-follow lessons break down complicated concepts into simple, practical steps. I’m not just giving you a fish, I’m teaching you HOW to fish, in a way that takes the common human experience fully into account.
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Total Daily Energy Expenditure (TDEE)
Energy Balance
Macronutrients
Finding & Testing Your Maintenance Calories
How to Build a Balanced Plate
How to Hit Your Protein Goal with Ease
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Setting Up Your Calorie Deficit
Movement in a Fat-Loss Phase
Healthy Fat-Loss Expectations (case study included)
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How to Eat More for Less
Tina’s Tried & Tested Meal Planning Method
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Calorie Cycling (a strategy for my social butterflies)
How to Tackle Dining Out While in a Deficit
How to Tackle Travel While in a Deficit
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I’ve Fallen Off… Now What?
Why Over-Restriction Won’t Get You to Your Goals
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Before You Lower Your Calories – Watch This
Metabolic Adaptation & Appropriate Adjustments
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Mindful / Intuitive Eating
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Reverse Dieting & Setting Up Your Next Season (how to maintain your fat-loss results)
Maintenance in a Nutshell (what to expect when you’re eating at maintenance)
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Supplements 101 (what’s actually worth the money)
Cycle Awareness (menstrual cycle basics, understanding your body’s patterns to avoid unnecessary panic, how to handle excessive hunger during certain times of your cycle)
Tracking 101 (how to track effectively, how to use a food scale, hacks for logging bulk recipes)
Recipe Inspo Portal
I don’t believe in cookie-cutter meal plans (you’ll learn to build your own based on your personal preferences). BUT if you love inspiration, the recipe portal has you covered! You’ll get access to a library of Tina’s personal (and non-chef proof) breakfast, lunch, dinner, and snack ideas (calories/macros included) to help you get your meal roster rolling and learn how to eat in a way that works for you.
Progress Tracking Spreadsheet
The ultimate, easy-to-use spreadsheet for logging your weight, measurements, and photos. Includes a thorough tutorial so you know exactly how to use it to monitor your results. This spreadsheet can be rinsed and reused over and over.
Meal Plan Method Spreadsheet
Say goodbye to the daily “What should I eat?” dilemma. Based on the FLF lesson “Tina’s Tried & Tested Meal Planning Method,” this spreadsheet brings my simple, stress-free meal planning system to life. Take the guesswork out of every meal and finally feel confident you’re fueling your body the right way, bye-bye overwhelm.
8 Weeks of Community & Live Group Coaching with Tina (kicks off on Jan 12, 2026)
Fat loss feels so much easier when you have your tribe by your side. You’ll get access to the FLF-exclusive group chat - a cozy, uplifting space to ask questions, share wins, and connect with other amazing women on the same journey. Plus, Tina will lead live Q&A coaching calls, giving you expert, personalized advice to keep you on track and confident in your progress. This is your space to feel supported, empowered, and never alone on your journey.
Lifetime Access to All Materials
Even after the 8-week coaching period, you’ll have lifetime access to all FLF materials - including video lessons, recipe inspo portal, spreadsheets, and any future updates or additions.
Fat Loss Foundations
FULL PRICE: $247 USD
EARLY BIRD: $197 USD
PAYMENT PLAN: 2x payments of $99 USD (billed 4 weeks apart)
Early Bird Expires: January 7, 2026
Introducing the Foundations Suite
Want to build muscle while tackling fat loss?
Achieve the toned, strong, and dreamy physique you envision with this limited-time bundle:
Fat Loss Foundations + Form Foundations
Buying Both Individually at Full Price: $594
Bundle Price Today for Both: $347 USD
Bundle Payment Plan: 2x payments of $174 USD (billed 4 weeks apart)
Offer Expires: January 7, 2026
Why This Bundle Works
Form Foundations teaches you how to build the muscle (having muscle is a KEY component to looking toned, that’s why all my clients lift weights)
Fat Loss Foundations teaches you how to reveal said muscle
When the right training approach meets the right nutrition, that’s where the best results happen. This bundle gives you everything you need to start building the femininely-fit, snatched, strong physique you’ve been dreaming of - let’s make this year THE YEAR that it all changes for you.
PS. don’t sleep on this…this bundle is only available for a few days.
Haven’t heard of Form Foundations yet? Learn more here.
FAQ
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Fat Loss Foundations does not include a training program, but it does have a detailed lesson called “Movement in a Fat Loss Phase”. This lesson walks you through Tina’s suggestions for movement that pair perfectly with the nutrition protocols in FLF.
If you’re looking for a training program to pair with FLF:
The FLF + Form Foundations limited-time bundle is a great option. Read about it HERE
If Form Foundations isn’t for you, you can pair FLF with any of Tina’s premade programs (I would recommend the 8 week Shred program for fat loss). Browse them HERE.
You can also pair FLF with the workouts inside Tina’s signature women’s lifting membership, Gym Girl Era (GGE). We will be starting a new training phase in GGE on the same day that the FLF live group coaching kicks off (Monday Jan 12, 2026). Learn more about GGE HERE.
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Because of the digital nature of the course and immediate access to all materials, no refunds will be offered once the course is purchased. Please be sure before you buy 💛
DISCLAIMER:
The content of this purchase is to serve as a general overview of matters of interest and is not intended to be comprehensive, nor does it constitute medical (or other) advice in any way. The contents inside the Fat Loss Foundations Course is a compilation of one person’s ideas, concepts, ideologies, philosophies and opinions. You should carry out your own research and/or seek your own professional advice before acting or relying on any of the information displayed in this challenge. The creator (@tonedwithtina), and its related entitles will not be liable for any injuries, loss or damage that may arise out of your improper use of, or reliance on, the content of Form Foundations. You accept sole responsibility for the outcomes if you choose to adopt and/or use the systems, methods, ideas, concepts and opinions within the content of this membership.
Please note, due to the nature of how materials are shared once app access is granted, there will be NO REFUNDS once purchase is made!