Form Foundations
Ditch gym-timidation. Master your form. Build
the body. This is your transformation era—
and it starts now.
YOUR GYM GIRL ERA STARTS HERE
☆
YOUR GYM GIRL ERA STARTS HERE ☆
You’ve promised yourself this year would be different. But another summer has passed…and you're still not feeling the way you want to in your body.
You walk into the gym, feel everyone’s eyes on you (news flash—they are not), and retreat to a corner with a pair of dumbbells and a TikTok “shy girl” workout. You’re showing up, yes—but are you really getting anywhere?
You're doing all the “right” things—cardio, cutting carbs, group fitness classes—but your body still isn’t reflecting the effort. Your lower back is sore after leg day, and those RDLs you keep trying still don’t hit your glutes the way they’re supposed to.
You’ve probably told yourself,
“I’ll figure it out eventually.”
But let’s be real—if figuring it out on your own worked, it would’ve worked by now.
This is where Form Foundations comes in.
A 9-week course designed to transform not just your body, but the way you show up in the gym.
It’s part confidence-builder, part lifting masterclass, part real-time application.
And when you put it all together?
You become a woman who walks into the gym with purpose, knows exactly what she’s doing,
and gets actual results.
MEET YOUR COACH
~
MEET YOUR COACH ~
I’m Tina
Certified Personal Trainer, Nutrition Coach, form guru, and former shy gym gal with a chronically sore lower back.
My obsession with proper form came out of necessity– because when you’re doing everything right but still in pain, something has to give.
So I dove deep. Worked with mentors, kinesiologists, and physiotherapists. Took courses. Studied. Applied everything I learned to myself and my clients—and saw their transformations skyrocket.
Now I’ve packaged it all into this course.
Everything I wish I had when I started…is now yours.
Wait, is this course really going to help me look toned?
Yes—but let’s talk about what “toned” actually means.
Looking toned comes down to two things:
Having enough muscle
Having a body fat percentage low enough to see that muscle
The fat loss side of the equation comes from nutrition– which I’ve covered for you in a bonus “Nutrition Basics” guide. But the muscle? That comes from lifting. And lifting effectively means using proper form.
If your form is off, your results will be too.
So, is Form Foundations right for you?
If you’ve ever felt gym-anxious, overwhelmed, confused by equipment, unsure about your form, or just stuck– yes.
If you’re a regular gym-goer but still can’t quite figure out why your lifts don’t feel quite right– also yes.
If you’re brand new to lifting and have no idea where to start– absolutely.
What this course won’t do is give you a random set of workouts and wish you luck.
It teaches you the why and the how, so you can finally feel like someone who belongs in the gym.
What You’ll Learn
The course is broken down into 3 core phases:
1. Mindset:
We break down the fears, the awkward scenarios, and the unspoken rules of the gym so you can walk in with confidence– no matter where you’re starting from.
2. Education:
Over 70 detailed lessons covering everything from squats and RDLs to cable machines and core work. No fluff. Just real, applicable knowledge that will completely change how you lift.
3. Application:
We’re not just watching videos– we’re doing the damn thing. You’ll get a 9-week gym girl glow-up program that pairs directly with the lessons. By the end, you’ll have solidified your foundation and feel ready to lift for life.
Oh—and you have lifetime access. So you can come back to it anytime.
Why 9 Weeks?
Because change doesn’t happen overnight. But 9 weeks?
That’s long enough to build a foundation, short enough to stay focused, and the perfect amount of time to feel your entire approach shift.
We break it down into three 3-week training blocks that gradually build your strength, skills, and confidence. Each workout includes a list of corresponding FF lectures that will help you succeed in your workouts.
Two Ways to Join
Option 1: Course Only
This is for the independent learner. You want the knowledge, you’re self-motivated, and you prefer to go at your own pace. You’ll get the entire course, the bonus materials, and the accelerator program to implement on your own time.
Option 2: Course + 9-Week Live Cohort
(Sept 29 – Nov 30, 2025)
Want the accountability, the real-time coaching, and the community? This is for you.
You’ll get access to everything in the course, plus:
Live calls
A private group chat with the other women in your cohort
Unlimited form checks and video feedback
Real support for 9 weeks straight
After the cohort ends, you keep lifetime access to everything.
Perfect if you’re just getting started, struggle with consistency, or just want someone in your corner who gets it.
A sneak peak of the course curriculum…
MODULE 1: gym mindset & how to use this course
MODULE 2: safe lifting basics
MODULE 3: lifting lingo
MODULE 4: equipment & machines set-up + execution
MODULE 5: squats
MODULE 6: hip hinges
MODULE 7: splits squats & lunges
MODULE 8: push exercises
MODULE 9: pull exercises
MODULE 10: hip thrusts, glute bridges & cable kickbacks
MODULE 11: core & abs
If there’s one thing Tina knows—it’s form.
She’s been educating her clients and social media followers about form since the early days, but this course just takes that content to a whole other level.
The magic of lifting with intention, results like this could be yours too…
You deserve to walk into the gym and finally feel like you belong there. Confident. Capable. And strong.
Let’s build your foundation. And let’s do it together.
See you inside.
Choose Your Path - Enroll Now
Course Only
Course + 9-Week Cohort
FAQ
-
While they’re both created by Coach Tina and designed to help you feel strong, confident, and toned, they serve slightly different purposes.
Gym Girl Era (GGE) is a monthly membership focused on training. It includes a progressive, periodized workout program updated every few weeks, designed for women who want a place they can settle in, lift, and get fit & strong. There’s some educational content sprinkled in, but the main focus is giving you a plan to follow.
Form Foundations, on the other hand, is a one-time course with lifetime access that teaches you how to lift with proper form and build gym confidence. You’ll learn how to set up machines, master key lifts (like squats, RDLs, rows, and presses), and feel in control of your workouts. It also includes a 9 week program to put everything into practice.
In short:
→ GGE = a training program
→ Form Foundations = learn how to lift properly (and then follow programs better)They’re actually the perfect pair.
If you’re already in GGE but still feel unsure about form or struggle with gym anxiety, Form Foundations will deepen your knowledge and boost your confidence.
If you’re starting with Form Foundations, GGE is a natural next step once you’ve built your foundation and want to keep progressing long-term.
-
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 Form 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!