we help ambitious women redefine balance, optimize their efforts and become the kind of woman who knows what she wants, goes after it, and sustains it"
Are you ready to finally look like you workout?
Our MISSION is to empower ambitious women to refine their ambition and create a fit lifestyle by embracing a goal strong mindset, optimizing their efforts and redefining the concept of balance.
Our goal is to help women build confidence through self-growth and live fulfilling lives while sustaining long-term results.
As ambitious women we need an approach to living a fit lifestyle that is goal-orientated but still allows us to live a balanced lifestyle and make progress without the extremes. We want to enjoy our lives but we also thrive off of structure, work hard and have a deep desire to achieve our goals.
Refining ambition is to set clear goals and take strategic action to achieve your goals.
Redefining balances means adopting a goal strong mindset and living a fit lifestyle without the extremes.
Redefining balance by refining your ambition will amplify your results, create a sustainable fit lifestyle, create confidence and help you lead a fulfilling life without the extremes.
Your ambition is your superpower.
Extremes are no longer your kryptonite.
Balance is goal strong.
Using our protocols you’ll:
✔ break through your fat loss plateaus and uncover the toned body you’ve been working so hard for
✔ feel the results from eating MORE and working out LESS
✔ overhaul your lifestyle so you can finally ditch the restrictive diets once and for all
✔ see the results we’ve gotten with
over 200 women
There is nothing as frustrating as getting through a workout program or nutrition plan without seeing any results
You’re headstrong, goal oriented and dedicated to reaching your goals, but no matter how often you workout or how on track you’ve been with your diet you just can’t make any progress
You might have been exercising for years, or tracking your food, but all of a sudden it doesn’t matter the amount of effort you put in.
You’re stuck
Have you ever thought to yourself…
“I just don’t know what to eat”
“Maybe if I added more cardio in”
“What if I cut my carbs more?”
“I should try this other program now instead, it should work better”
“I know what to do, I just need to do it”
“I can’t eat that because I have a slow metabolism”
I know you have lots of experience with working out and following a nutrition plan, but if you’re not getting the results you want — is what you’re doing really working?
Here at Goal Strong Society…
setting goals comes naturally to us as a community. We know that achieving goals requires accountability,
discipline and the proper structure to be successful and maintain those results long-term.
We want to optimize our efforts, feel confident and finally look like we workout.
We believe that structure doesn’t have to be rigid.
We believe you can enjoy food and look like you workout.
We believe that achieving your goals doesn’t require extreme measures.
We believe you can maintain progress with the right mindset and habits.
We believe you have to slow down to speed up by optimizing your efforts.
Strength isn’t just muscle - it’s an undeniable dedication to self growth.
Together we are
It can be so easy to let our previous experience and knowledge hold us back
And if you’ve worked with a coach in the past it can be scary to commit to working with someone again. But let me just say - we’re not going to put you through a restrictive diet that leaves you cranky and unsatisfied all day. And we’re sure as hell not going to make you do an hour of the stair master 6 days a week.
WHAT OUR CLIENTS ARE SAYING:
Madison
Meet Madison! A fitness coach herself who was caught in the habit of over exercising and under eating. She had been crushing it in the gym 6-7 days per week, and not enough to fuel her workouts or progress in her muscle gains or fat loss. She needed some guidance in how to eat more, and some reassurance that slowing down would actually help her speed up.
✔ A few months with GSS and her body composition is completely different
✔ She is eating HUNDREDS more calories per day.
✔ Her muscles are popping!!! (THOSE QUADS).
✔ She has been working out LESS.
✔ Her relationship with food is improving.
✔ She is down 8lbs (and we aren’t even in fat loss yet!!!)
Mads is in phase 3 of the Alignment Process. Next up— phase 4 (fat loss) 🔥🔥
“I tried so many things before”
Brianne
“ I was struggling a lot with weight, cravings, feeling tired and sick all the time. I tried so many things, when I found your program I was super inspired and felt this program resonated with me and felt that by going out of my comfort zone this may actually work well for me. It did!!”
This beautiful client has only been with GSS for 4 MONTHS 🔥🔥 ➡️ it’s important to note that she took the whole process seriously.. not just fat loss. It’s important to do all phases with consistency.
BEFORE GSS ➡️Her metabolism down regulated as a result of eating about 1000 calories and averaging 50g of protein. This means it slowed down!
WITH GSS ➡️She’s now up to 1800-1900 calories a day… more to come!
What did she change?? 👀
🔥 She started treating her reverse as a fat loss phase (consistent!)
🔥 She started making changes to improve her biofeedback. Prioritizing sleep, lowering stress
🔥 Focusing on strength training
🔥 Increasing fiber
Her body has responded SO good and we’re only just beginning.
So far:
🚨 She’s down about 19lbs
🚨 She’s lost over 15 inches
🚨 She’s working out consistently
🚨 She’s still enjoying the foods she loves - NO restrictions!
Are you our next Brianne?
Deep down you know…
That switching your workout everyday is hurting your progress.
That you need to be eating more food to get the toned body you dream of having
That you shouldn’t be using the same weights in every workout
That eating the same 1200-1600 calorie diet isn’t cutting it anymore
But the looming question is
“How do I take the next step to get to my goals?
And what does that step look like?”
Trust me when I say, i’ve been exactly there
Showing up in the gym and throwing together a workout without purpose. Not eating enough to fuel the progress I was wanting to make.
I’m Taylor
Well hey,
Fitness has always been a part of my life. However, my relationship with food and fitness wasn’t always healthy. I started my first diet when I was about 12 years old. I remember walking around the kitchen island trying to burn extra calories out of food guilt. I was someone who was dedicated to my goals but couldn’t figure out the balance part. Naturally this resulted in yo-yo dieting, weight fluctuations and stress. My self-confidence was highly impacted by my weight and how I looked. Over the years I successfully lost and gained 20 lbs over and over.
I had started tracking macros, but I didn’t find long term results until I really focused on quality of foods AND proper workouts. Showing up to the gym with zero structure to my workouts, and eating whatever I wanted within my macros got me no where. As I started to pay attention to how I felt from the foods I was eating, the exercise I was doing and the biofeedback I was gaining from my body, I was able to repair my relationship with food and fitness.
I realized just how many women have walked the exact same path I did, only to stay in the constant cycle of gaining and losing weight. Never able to reach their goal and make it stick for the long term.
body recomposition
body recomposition
That’s why I created GOAL STRONG METHOD - to help you stop doing the same thing on repeat. To change the narrative of diet culture, to provide education and a proven method that will get the results you’ve dreamed of and worked so hard for. In our 5 PHASE METHOD we’ll help you repair your metabolism, build muscle, and repair your relationship with food so you can stop dieting forever. Together we build you a healthy lifestyle that works for you, everyone is different and you deserve to have a plan that is made for you. You deserve to feel confident, you deserve to radiate on the inside and out!
And that’s just what we’ll do.
THE GOAL STRONG METHOD
Balanced
PHASE 01
Clients learn about proper nutrition and exercise and what their body requires to achieve their overall goals. During this phase we focus on consistency with hitting macros and understanding the importance of balance, flexibility and the basic fundamentals of nutrition and fitness.
Refined
PHASE 02
Once clients are consistent enough with tracking, we start raising calories to enter the reverse diet phase. This is where you will have a grasp on macros, better balance in macro ratios for your meals and your relationship and understanding of food continues to improve! We start to see progress happening here such as body recomposition.
PHASE 03
Goal Strong
Here you will start to focus on building muscle, improving lifestyle factors and restoring biofeedback. Our clients start to experience improved sleep, energy, digestions, hormonal balancing, mental clarity and more! Before we move into Phase 4 our clients will ideally have a positive relationship with food.
PHASE 04
Defined
This is where you would enter a fat loss or building phase! Our clients focus on the changes they desire in their physical appearance through nutritional and workout programming changes.
Aligned
PHASE 05
You made it to our final phase! This is where you have achieved a sustainable lifestyle and the physique you’ve been dreaming of. You’ll have the tools and skillset to maintain your results. You’ll notice a greater quality of life, self confidence, a healthy relationship with food and fitness. Our clients can transition to an intuitive way of eating here if desired.
It’s not just us that’s excited about this…
TAKE A LOOK AT MORE OF OUR CLIENTS EXPERIENCES
Olivia
MORE TONED AND DOWN 30LBS AS A MOM OF 3
When OLIVIA came to me we started by optimizing her metabolism by increasing her food intake.When she started with GSS she was eating 1900 calories per day. We raised her calories to 2100 calories+ per day and doubled her protein intake. Olivia didn’t require us to increase her calories a ton before fat loss. We did however create routine, consistency and a solid understanding of balanced nutrition prior to fat loss. We also doubled her protein intake to help her build and maintain muscle. These elements set her up for SUCCESS.
During Olivia’s reverse diet she lost 8 pounds eating MORE FOOD. Her body changed a lot during this time eating the right kinds of foods.
She became STRONGER and her workouts were SOLID. This woman lifts and this is important to note ✅
16 weeks into her cut she is down almost 30 POUNDS and INCHES GALOREEE!!
207 ➡️ 179
She lifts weights 4-5 days per week.
HER MUSCLES ARE POPPIN.
SHE IS CONFIDENT AF.
She is ready to reverse (increase calories) to maintain her progress and keep focusing on building that booty 🍑 💪🏻 🔥
IMPROVED RELATIONSHIP WITH FOOD AND DOWN 25LBS
Cynthia
This client came to me with the goal of feeling her best. Her relationship with food was rocky. She struggled with not eating all day and then over eating at night. She also struggled with emotional eating as well.
Cynthia trusted me to repair her metabolism and spend time building a solid lifestyle. This lifestyle included strength training, movement (steps), understanding and hitting her macros consistently and up regulating her metabolism with a reverse diet.
Once we completed her reverse diet (giving her more food,energy, sleep and a faster metabolism) she trusted me to stay at maintenance for awhile. This step was hard but we knew spending time building and waiting was the best thing she could do for her over all results. When we were ready, we moved her into Phase 4 of the Goal Strong Method: Defined - the fat loss/building phase.
Let’s take a look at her results:
9 months with GSS 💗
1600 calories per day ➡️ 2300 calories per day
178 lbs ➡️ 152 lbs (25 lbs lost!!!)
Tons of inches lost 🔥🔥
4500 steps per day ➡️ 8-10k per day
0 strength training ➡️ 4-5 strength / week
Energy ⬆️
Sleep ⬆️
Happiness ⬆️
With the hard work and consistency she put in, she got incredible results. This is all with only adding 2 cardio sessions per week during her Fat Loss phase, and still enjoying a weekly untracked meal.
GOAL STRONG SOCIETY COACHING
HERE’S A SNEAK PEEK INTO
NUTRITION
TRAINING
EDUCATION
NUTRITION TRAINING EDUCATION
NUTRITION
With a focus on our Goal Strong Philosophy we build upon your skill and consistency with hitting your macros throughout our 5 GOAL STRONG METHOD PHASES. You’ll understand how to balance your meals, what properly fuels your body for the day, and the importance of consistency while maintaining a balance in life. We want you to reach your goals in a sustainable way, so that you can continue to succeed if events pop up, you hit up the patio with the girls in the summer or you head off on vacation.
TRAINING
Just because you workout doesn’t mean you know how to. Creating a new program everyday isn’t tricking your muscles into growing, it’s actually taking away from any gains you could have. Our approach to exercise focuses on progressive overload, so you can build up your muscle mass in a sustainable way that won’t leave you burnt out or sore for days on end. It’s a matter of doing the right moves at the right time, while increasing your weights. This allows you to decrease your frequency in the gym (goodbye 6 days a week!) while making even more progress in your physique.
EDUCATION
When we understand the reasons behind nutrition, exercise and our protocols, we’re more likely to adapt them into our everyday life in a way that works. Our purpose is to help change the narrative of diet culture for women. And the key to that is understanding the why’s and listening to the biofeedback cues that your body is giving you. Throughout our time together you’re going to feel empowered with your nutrition choices, confident that you’ll progress to your goals and supported in all avenues for you to achieve them.
OUR FIT PHILOSOPHY
As a community - GOAL STRONG SOCIETY is a unique breed. We aren’t macros over memories, but we also aren’t competitors. We want balance that allows us to achieve above average results.
We set the expectations for ourselves high and we want the absolute best.
We are willing to work for our goals and we won’t settle for mediocre.
We care about our health, wellness and our body.
We need an approach to a fit lifestyle that is goal orientated but still allows us to enjoy life, food and fun.
goal strong
We are
and this is our philosophy
OUR WOMEN ARE….
Ambitious
Hardworking
Goal-Orientated
A Perfectionist at Heart
Dedicated to their Health
All-in Kinda People
YOU MIGHT BE…
Struggling to see results despite your all in efforts…
Struggling to not take things to the extreme…
Allowing yourself to restrict yourself or push too hard…
Reluctant to ask for help as you know what you are doing…
You desire a way to achieve your goals while feeling and
functioning your best…
You are goal strong at heart – and we are ready to help you build your fit lifestyle and make your efforts work for you
DOWN 25LBS AS A MAMA OF 3
Janelle
Janelle is a mama of 3 whose husband works away from home. Often times she is taking care of her littles on her own while balancing the responsibilities of everyday life. During our time together she has moved homes, lived in hotels and also planned and prepared for her wedding. Previously she was under eating and focusing on cardio to lose weight, but found she was stuck in her fat loss.
We focused on nutrition changes like ✨
Reverse Diet to Increase Metabolism
Calories ⬆️ 300+ per day
Protein Increase as a Priority⬆️
Balanced Diet (no cutting food groups) 80/20 focus
1 x Untracked Meal / Week (Happiness💗)
We increased her steps, added in strength workouts and she focused on improving her sleep.
With her consistency in her protocols from day 1 she lost 25lbs!
Her results are because of:
✅ her consistency from day 1 with macros
✅ increasing her workout/movement consistency
✅ following her protocols and guidance
✅ collaborating with her coach to tackle life stressors
✅ managing her stress and sleep despite breastfeeding
IS THIS FOR YOU?
ARE YOU READY TO FINALLY STOP HOLDING YOURSELF BACK
AND GET THE RESULTS YOU’VE WORKED FOR, BUT HAVEN’T SEEN?
IF YOU
Are stuck in that all of nothing mindset and are ready to create a lifestyle that’s sustainable
Are tired of putting in countless hours in the gym without seeing the results you crave
Want a nutrition and training program that supports your goals without restricting you
Are ready to bust through your plateaus
Then TAF Coaching is for you!
BUT IF YOU…
Feel like you know exactly what to do for your macros to see progress again
Want to keep starting over again and again each month
Want to continue bouncing around between restrictive diets and pinterest workouts
Want to continue feeling tired and sore from 6+ days in the gym
Then maybe this isn’t the program for you
HEAR IT FROM OUR CLIENTS:
THE REASON YOU AREN’T SEEING RESULTS, AND ONES THAT LAST
GOES BEYOND YOUR EXPERIENCE WITH NUTRITION AND EXERCISE
The chronic under eating and dieting has taken it’s toll on your body, and it needs some help to get back to optimal functioning so that you can properly put on muscle mass and then move into a fat loss phase. This is how you maintain results in a sustainable way.
And it’s exactly what we focus on
Imagine coming out of a program not only with the dream body you desire but with…
✔ A repaired and optimized metabolism
✔ A toned body that looks like you workout
✔ A healthy relationship with food
✔ A healthy relationship with fitness
✔ Body Recomposition
And the lifestyle required to support fat loss and maintainable results.
This isn’t a 12 week quick fix…
This is the lifestyle overhaul that you know you need. Where you follow a structured workout program that focuses on a progressive overload model. One where we take your body through a reverse diet to repair your metabolism and optimize it for fat loss.
You wont ever go on a diet again
Because what you learn with TAF coaching will enable you to heal, feel empowered with your nutritional choices, and completely reframe your mindset on ‘dieting’ and working out.
WHAT CAN HAPPEN IN JUST FOUR WEEKS
Misty
“In the first four weeks I’ve noticed such a huge difference in my energy and feeling way less bloated. My body composition has changed so much in a month I am blown away. My biggest changes made were prioritizing proteins and balancing meals. I still feel like I’m eating a ton of food so never have really felt restricted. Making sure I’m getting my water in and focusing on strength training instead of cardio. I can’t wait to see what the future holds! 💪🏻”
✅ Misty is down 7 lbs in her first 4 weeks with GSS
⬆️ She is eating MORE FOOD → 200 calories more per day and going UP!
⬆️ Increasing protein intake and consistency in her lifestyle/nutrition/fitness
✅ 3 strength training workouts per week
✅ 6-8k steps per day
WHAT CAN HAPPEN IN JUST 5 WEEKS
Katrina
“I had been running 20km+/ week, swimming a kilometre daily and then often would make it a triple feature by going to spin 3-4 days a week. I used the cardio to manage my stressful career and was certain it was the only thing standing between me and weight gain. But it never felt like my physique showed off how hard I was working, so I signed up for coaching. Cooling my jets on cardio was terrifying. The internet told me for years that I should cardio more and eat less. But I’ve leaned into the process and have been blown away. The results I’ve seen in the last five weeks are beyond the changes I see in the mirror. I don’t feel guilty about missing a cardio session. I’m lifting heavier. I’m eating more food. I’m sleeping better. I can still run, swim and bike, but they aren’t ruling my life anymore. I get to do them because I love them, which is perhaps one of the best gifts this program has given me.”
In just 5 weeks Katrina has seen incredible results, not just physically but also in her mindset shifts too:
✔ She’s down 9lbs
✔ We’ve reduced her cardio by over 50%
✔ Strength trains now 3 days/week
✔ Is eating almost 300 more calories a day
AND IF YOU’RE THINKING:
“Well that’s great for them… they don’t have a health condition that’s stopping their weight loss..”
Our team is trained to work with conditions such as
PCOS
Hashimotos
Hypothyroidism
Adrenal Fatigue
Diabetes
Pregnancy
Post Partum
Insulin Resistance
The results you dream of are within reach, no matter the phase of life you’re in or any roadblocks you’ve had along the way
Have Questions?
We’ve got answers
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Coaching packages are set up to be a minimum of 6 months at a time. It is suggested that new clients start at a minimum of 9 months. The alignment process is individual and is impacted by client compliance, the client's starting point and individual circumstances.
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Nutritional Program - Customized Macros
Training Program - Customized (home or gym)
Weekly Check-Ins
Benchmark Zoom Calls
1:1 Private Chat with Coach
TAF Community Group Chat
Training App Access
Monthly Group Zoom Calls
Recipe Group
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No! The goal is for us to teach you how to achieve your goals by leading you through the process. We want our clients to exit the program once they have achieved their goals and have built the habits to maintain their results long term.
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Clients who have been through the Alignment Process will be offered a loyalty option that is training only. Our clients must be eating properly to benefit from training only.
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18 months is the average amount of time our clients choose to work with us. Clients often want accountability and time to allow for the confidence in themselves to maintain long term.
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9/10 clients who come to TAF require their metabolism to be optimized through a reverse diet. This is the process of slowly adding on more calories to increase the metabolism.
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YES! We do not use macro calculators to give protocols to our clients. All protocols are customized to your individual needs. We factor in any medical conditions that would impact the kind of protocols we deliver to our clients.
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NO! Clients can workout at home. We acknowledge that some moms and individuals need a home workout situation and will completely respect this. That being said, we as coaches know that the gym is where the magic happens. We are able to have access to all the equipment to truly be able to make progress. We are going to help our clients become comfortable enough to step into the gym with confidence. Improving gym confidence to get you into the gym is a staple piece of our alignment process.
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NO MEAL PLANS! We want our clients to learn how to eat so that they can enter any situation and be able to choose foods that suit their needs/goals. Although meal plans are convenient... they set you up for failure as they are boring, blah, and not flexible.
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The goal is to not gain weight. The goal is to increase calories, build muscle and prepare the body for fat loss. This process is required after years of under-eating. When done with a coach and protocols are followed properly it will minimize/prevent weight gain.
MAKING A COMMITMENT TO YOURSELF IS THE FIRST STEP
And how many times have you started and stopped a program? Or gotten frustrated when you took your progress photos?
What if you finally had a program that got you the results you’ve worked so hard for, and one that you fell in love with along the way.
When you commit to yourself, you invest in yourself, you’re more likely to see the success you’re wanting. But if you have a coach guiding you, and are gaining the knowledge in the why’s and the how’s - you’re guaranteed to achieve the body and the health you’re longing for.
The Alignment Process has everything you need to reach your goals.