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Set Your Own Macros: The Step-By-Step Course for Busy Women

Learn how active women over 40 can use flexible dieting to transform their physiques.

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If you're an active woman over 40, you might wonder at times if anyone in the fitness world really understands what it's like to be a busy woman trying to make it all work!?

Gain insider’s knowledge from an instructor who knows what it's like start working on a health transformation when life is too busy! Tammy started her personal transformation in her late 40's when she was working 60+ hours a week as a high school teacher. She learned what worked - and what didn't work.


This course was created to help busy women take control and use their favorite foods as fuel to make sustainable changes.


  • Learn how to customize a food plan using macros (proteins, carbs, and fats), using your favorite foods to reach your goals!

  • Save time researching and wondering if what you find even applies to your situation. Learn from another woman who has spent years learning and applying the principles and strategies that work for women over 40.

  • Replace the confusing, conflicting information about “diets” with a customized program based on your life, your body, and your goals.

  • Short video lessons take you through the process, step-by-step, using the same process Tammy uses with her clients during their first month of coaching.

  • Includes many bonus materials, including a downloadable and editable workbook, and a macro tracker you can keep using long after you're finished with the course.

  • To make sure you're set to be successful, there is a private Facebook group where you can ask questions and a 30-minute one-on-one coaching call with Tammy after you’ve completed the lessons.

  • After you finish the course, you'll be able to go back and review the lessons later and you'll have lifetime access to any new lessons or updates in the future.


By the end of the course...

you’ll know exactly how much food you need to eat to reach your goals, you’ll have customized macros, a tracker you can continue to use, a plan for staying on track when eating out, and you’ll have a strategy for when and how to adjust your macros over time.


Is it even possible to transform your health and physique after 40? Yes! Yes it is.


"I really enjoyed this course. By helping me focus on my macros, Tammy has helped me get away from the "good" food/"bad" food mentality and the guilty feelings that come with that. I'm certainly not perfect, but Tammy's flexible, real-world approach is helping me be far more consistent with my eating than I've ever been before. Thank you, Tammy!"

- Beth

"With Tammy you learn the science behind the numbers, setting macro goals, and, most important, are given great support in maintaining a healthy mindset while you work towards your goals."

- Desiree

"I started to follow Tammy’s Lifting My Spirits page on Facebook a few years ago and really grew to like HER. There were no lies, gimmicks, or photoshopped images – just the bare truth. This was really appealing to me. I have lost weight, feel much better in myself."

- Attracta

Your Instructor


Tammy White
Tammy White

Coach Tammy started her transformation in her late 40's and became an athlete in her 50's. Years of being too darn busy to practice self-care set her on a path to an early death according to her doctors. Instead of accepting their plan of adding more medications to treat her declining health, she took control and changed her life. Fast forward 10 years - Tammy retired from teaching to help other busy women transform their health, too.

While still teaching, she started her blog at LiftingMySpirits.com to document her journey. Her story became a book and tens of thousands have followed her on Facebook since 2013.

She started competing as a bodybuilder when she was 50 and has competed five times. She is still training and plans to compete again when she is 60 years old.

Tammy has earned NASM certifications as a Personal Trainer and Fitness Nutrition Specialist. Since retiring from teaching, she coaches women over 40 online to be in the best shape of their lives using flexible dieting and weight training. Learn more about her coaching programs here.

Tammy lives with her husband and three dogs near Lake Tahoe in Nevada, USA.


Course Curriculum



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Frequently Asked Questions


When does the course start and finish?
The course starts now and never ends! It is a completely self-paced online course - you decide when you start and when you finish.
How long do I have access to the course?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own. And that means you have access to any upgrades in the future!
Do you offer refunds?
Absolutely! I offer a 30-day money back “do the work” guarantee. If you complete the course, do the work, and still don't think the lessons were helpful, then contact me within 30 days of purchase for a full, prompt refund.
Will I have some support while I'm learning?
Yes! This course includes a 30-minute one-on-one call with Tammy and a private Facebook group to join right away so yo can ask questions as you go!
Who is Set Your Macros for?
This course is for busy women who want to learn how to set up a macro-based food plan, want to learn how to customize it using their own variables, but don’t have hours/days/weeks of free time to spend looking for information targeted for women over 40. And IF you can find that information, it still general. No one helps you figure out if it will apply to your situation. This course is for busy women want some instruction so they can set it up themselves, but also want to be able to ask questions and get a little support. The lessons are clearly organized to teach you how to set up your program and there is just enough science to explain why things are done they way they are done.
This is a big investment for me. Is it really worth the price?
Absolutely! This course is an alternative for people who want a guide to customize a food plan without the open-ended financial commitment of hiring a coach. One of students said she wished she had access to a course like this years ago because she would have saved a LOT of money taking this course instead of working with a coach who didn't teach her how to create a healthy, balanced, and sustainable program.
What format is the course?
All course lessons are video tutorials with a PDF workbook you can use to take notes. I’ve also included some additional resources to help you along the way.

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