BLOOD. SWEAT. MACROS
BLOOD. SWEAT. MACROS
BLOOD. SWEAT. MACROS
Group Coaching Program
Listen, I know how hard weight loss can be,
especially when you’re a mom who puts everyone (and everything) else's needs and wants before
your own.
You KNOW you need to prioritize your health and eat better (which has led you to try just about every fad diet on the planet).
You KNOW you need to make time to exercise (which is why you have a gym membership, BUT you can’t use it because you’ve had no time to go to the gym)
But at the end of the day, you’re too exhausted to prep a healthy meal or even muster up the energy to go to the gym, let alone actually exercise when you get there.
That’s because most days you wake up to the kids running around, wanting this or that, and you go right into mom-mode to make sure they have everything they need for the day.
The problem is that by the time you’ve had a chance to clear your mind and consider your needs and desires, you’re halfway through a high-carb muffin and a way too sugary latte. (Eek! That’s never a great way to start the day.)
And that’s where I come in to provide you with the tools, resources, guidance, support, and tough love you need to get back to feeling like your fabulous and beautiful self again.
My group nutrition coaching program will provide you with the guidance, support, and strategy you need.
With my signature, results-inducing coaching program, I teach moms how to transform themselves from the inside out. I do this by:
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Collaborating with you to take a hard look at the foods you’re eating
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Looking at your schedule and how you manage your time
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Exploring your stress levels and sleep schedule
From there, we build a weight loss plan tailored to your schedule and the foods you love, so you’ll have nothing stopping you from stepping fully into a new healthy lifestyle that boosts your energy, lowers your stress, and gets you the body you’ve been wanting.
See, my process works because instead of forcing you into a strict diet regimen and exercise schedule, I give you the flexibility needed to help you create a healthy lifestyle – one that you’ll have no problem following for years to come.
Translation: With me by your side, you can (and will) achieve a snatched waist, tone your body, have more energy, and hold onto your curves (without having to completely give up the foods you love to eat).
YASSS, I’M READY TO LOOK AND FEEL LIKE MYSELF AGAIN!
Now that I’ve told you a bit about how my programs are known for helping busy moms like you drop dress sizes, boost your energy, lower your stress and get that toned, curvy body you crave (all without giving up the foods you love), let’s talk about how you can tap into your body’s power to do incredible things.
Unlock Your Body’s Extraordinary Abilities
Scientific studies prove that it’s harder for women to lose weight than it is for men. Now, I know it’s tough seeing the men in your life boast about dropping 20 pounds in a few weeks, but look on the bright side, they’re not blessed with the genes and genetics to do what we do.
Why am I telling you this? Because it’s time for you to own your feminine power and start seeing your genetic makeup as a gift versus a hinderance. You see, your body can do extraordinary things when you give it the proper nutrients and exercise to do so.
And with me by your side, you’ll discover how to unlock your body’s unique and extraordinary abilities. I’ll explore your specific body type, genetics and lifestyle, and create a comprehensive plan that includes:
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A meal plan filled with delicious foods you’ll love eating
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A flexible exercise regimen you can follow at home and finish without adding stress to your already lengthy to-do list
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Unlimited accountability and support that will virtually seal the deal on your success
PLUS, the best part about my program is that because I know limited beliefs and mindset issues are at the heart of many moms’ struggles with weight loss, I teach from a 4-pillar approach that gives you grace and support every step of the way.
Enjoy and Love Every Step of Your Healthy Lifestyle Journey
Ultimately, I’m here to not only guide you through the twists and turns of your healthy lifestyle journey, but also help you find confidence and joy to love the woman you are right now.
Blood, Sweat, and Macros is a 6 week results-driving program that features everything you need to create the healthy lifestyle you want:
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Calculated macros tailored to your specific goals
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Regular, accountability check ins to keep you motivated and moving toward your goals
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Access to a mobile app filled with fun and sweat-inducing 30-minute workouts you can do from anywhere – whether you’re at home or on-the-go
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Access to my signature Planned Eats database of more than 90 delicious recipes sure to make your healthy lifestyle journey feel more like you’re having a “cheat meal” every day versus dieting
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The key to unlock the Virtuous Bodies Academy treasure chest of how-to videos and resource guides on nutrition, meal prep, macros, and must-know secrets about your health as a woman
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Step-by-step video guidance on how to exercise your mental muscles so you can get your mind on board with your new healthy lifestyle
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Support from a community of women found in the exclusive Virtuously Fit Facebook group
If this is our first time meeting, I’m Dr. Tamara Richards – wife, mother, clinical pharmacist, health coach and founder of Virtuous Bodies, an online weight loss and healthy living program that empowers busy moms to drop dress sizes, boost their energy, lower their stress and achieve that toned, curvy body they crave (all without giving up the foods they love).
My unique, signature approach zeroes in on 4 key pillars – nutrition, movement, motivation and mindset and provides clients with the grace and support they need to stay on track. My process includes taking a comprehensive look at my clients’ current eating habits, exercise routine, daily activities, schedule, and medical history and potential risks for chronic disease to develop a custom plan optimized to help clients meet their specific weight loss goals.
And perhaps the most important part of all, is that I focus on helping moms regain the confidence and joy they need to love the woman they are today and enjoy their healthy lifestyle journey – regardless of their weight or dress size.
But don’t take my word for it.
Here’s what clients are saying about working with me
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Now, there’s one more thing I want you to know:
Weight loss is about more than just losing weight. It’s about implementing a plan, overcoming doubt and obstacles, managing your time, prioritizing yourself, and stepping into a healthy lifestyle that gives you the confidence and joy to love the woman who stares back at you every morning in the mirror.
And if you’re tired of the yo-yo diets, strict meal plans (filled with foods that don’t satisfy you) and workout regimens you can’t seem to fit into your busy schedule, I’m here to provide you with a flexible, no-stress way to achieve your weight loss goals (and keep the weight off).
Look, I know you’re busy. As a mom, you have a lot to manage and juggle. And while I know that eating healthier and exercising regularly may be at the bottom of your to-do list, I know that if you want the results that you say you want, nutrition, movement, motivation and mindset are the keys to getting there.
FREQUENTLY ASKED QUESTIONS
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Are payment plans available?Payment plans are available and can be broken down into 2 payment installments.
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Are payments refundable?All payments are non-refundable and non-transferable. Services must be rendered within 7 days of purchase for group coaching programs and within 14 days from the date of purchase of 1:1 coaching programs.
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Are programs transferable?Services will only be provided to the client who signed and agreed to the service agreement. Services are non-transferable. Services must be rendered within 7 days of purchase for group coaching programs and within 14 days from the date of purchase of 1:1 coaching programs.
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How long will it take me to start seeing resultsYour results will depend on your mindset and consistency. If you have a “can do” mindset, are willing to change, and make a conscious decision to show up daily with the time, energy, and effort you have to give to each day you will reach your goal. Science tells us that you can achieve ~2 lb. weight loss weekly if you maintain a caloric deficit of at least 500 kcal a day. Which means that on average clients can lose at least 15 lbs. over 8 weeks. Resources like my meal builder will help you choose the better quality food for weight loss, my label guidelines helps you compare food and restaurant labels to help you choose the healthier option, and my PLATED 3-2-1 method helps you portion your food for weight loss. So I have fool proofed my framework to be simple, easy, and practical for all moms to lose weight, improve their eating habits, and build a consistent routine so that you can make this a lifestyle.
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Will I have to go on a diet?Dr. Tamara does not believe in “diets”. Dr. Tamara teaches her clients how to use food tracking and label reading to guide their food choices to build a healthy, sustainable lifestyle. Diets are not realistic and therefore can prevent long term, sustainable weight loss.
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Is there a meal plan?Yes, I provide my fat burning meal plan that starts you on a 10-day natural detox and progresses to a balanced meal plan over an 8 week course. The detox starts with vegetables, certain fruit to keep your sugar content controlled, small amounts of complex carbs, and protein. I’ve designed the natural detox to be filling and tasty. All recipes are tried and tested in my home and with my family, so you can kill two birds with one stone by cooking one meal for you and your family while actively detoxing.
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Are the recipes kid-friendly?All recipes provided within Planned Eats have been kid and hubby tested and approved. Not only by my family, but from other member and client families as well.
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Do you have a vegan/vegetarian meal plan?There are vegan/vegetarian options inside the Planned Eats database, but in full transparency they are limited. But guidance can be provided for a meal plan if you are vegan or vegetarian.
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How long will it take me to meal prep a meal from a recipe inside of Planned Eats (recipe database exclusive to clients)?The average meal time for Recipes inside Planned Eats is 30-60 minutes.
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Do I need to exercise to see results?I always encourage at least (2-3) 30 minute workouts weekly, however exercise is not required to see results. If you are not able to exercise I only ask that you track your steps and will encourage you to slowly increase your steps over the course of the program. Steps increase your NEAT (non-exercise activity thermogenesis) and when paired with a balanced diet while in a caloric deficit you can absolutely lose weight. I've had one client lose 20-25 lbs. by just walking with her kids in a stroller at least twice weekly and another who lost 13 lbs. in the first 2 weeks of NOURISH without any exercise. Remember, 80% of weight loss is dependent on what and how much you’re eating. If you can maximize on improving your eating habits you’ll reach your goal!
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Do I need any equipment for exercise?You only need a light-weight (5-10 lbs.) and a heavy-weight (10-20 lbs.) dumbbell.
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What services do you offer?I currently offer group nutrition coaching services to new clients. My signature group coaching program, NOURISH, enrolls quarterly every January, April, July, and October. NURTURED is a VIP day offered for a more customized and tailored solution to your specific weight loss or health/wellness needs.
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Once I apply for coaching services, how long does it take to receive an response?Great question! Your application is reviewed within 2 business days of submission. You will receive an email and link to a video detailing pertinent findings of your application and whether or not you would be a good fit for TRANSFORMED 1:1. Upon acceptance of a spot as a TRANSFORMED client, you will have 48 hours to enroll before your spot is released.
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What is a customized weight loss plan?A customized weight loss plan is designed to provide clients with an outline of how to reach their desired result using both nutrition and exercise. Each plan comes with customized macros, a weekly meal plan, and customized workouts tailored to each client’s taste buds, lifestyle, and desired goals. Each plan is designed to account for client’s past fear, failures, and barriers and provides actionable steps to prevent failure. Clients also are provided mindset exercises to affirm a positive mindset surrounding the changes required to reach their goals.
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If I want to tone or gain weight, can I still sign up for coaching services?Yes, absolutely you can sign up. HOWEVER, if you have been undereating then you will likely need a reverse diet which may extend well after this cohort. Don’t know what a reverse diet is? Click here to learn more.
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If I have been under eating and require a reverse diet, why will I need an extended cohort and what does that mean?Undereating for an extended period of time affects your body, hormones, and metabolism. Because you have either hit a weight plateau or are near one, you require a customized approach to slowly increasing your calories to give your body the appropriate amount of nutrition it needs to function and to be-energize your metabolism so that it is working more effectively. Want to learn more about reverse dieting, click here. 6-8 weeks is usually not enough time to reverse your diet and therefore an additional cohort may be needed. If this is recommended to your, Dr. Tamara will explain this to you in your application response.
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Are there any supplements that I would need to purchase for any of the programs?There are no supplements or products that you are required to obtain desired results. As a Pharmacist I can recommend things such as multivitamins and probiotics to improve your overall health, but outside of natural vitamins I do not recommend any additional supplements or performance products.