Welcome to Healthy Food Made Easy

It is my goal to help you look and feel better!

Welcome Champ

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Quick Links

Go Back to Fit4Females.com

All Modules 

Video Replays

Module 1

Module 2

Module 3

Module 4

Module 5 

Module 6

Bonus Must Use Tools

Coaching Modules

Modules

  1. Module 1
  2. Module 2
  3. Module 3
  4. Module 4
  5. Module 5
  6. Module 6

If you have any questions, contact us via email here.

Welcome – Start Here 

1) Watch the Self Assessment Video (2:12 minutes)

2) Self Assessment 

Download and complete this Self Assessment Worksheet to know where you are beginning. Without this, you will not be able to measure your change.

Health and Habits Tracker 

Download this Total Body Health and Habit Tracker here. You can save it on your phone and check off as you go or print it out

health-habit-workout-tracker-total-health-academy

How to take Measurements

How to take your Photos 

Coaching with Trina

Module 1) Master the Basics – Create your Foundation

1) Watch the Self Assessment Video (2:12 minutes)

2)Download and complete this Self Assessment Worksheet

Module 1)
Master the Basics – Create your Foundation

1) Watch the Self Assessment Video 2:12 minutes

2)Download and complete this Self Assessment Worksheet

  • 1

    Download your Week 1 Take Action List

  • 2

    Print and track your progress daily, download here

  • 3

    Q: Water: How much water should I drink daily, click here for the answer

  • 4

    Watch the replay if you missed the live.

  • 5
    Accountability: What 1 small habit will you to daily to better yourself?
  • 6
    Water: How much do you need daily?
  • 7

    Sleep: Identify your Chronotype to understand your sleep cycles, take this quiz

Simple Healthy Snacks for you

  1. I recommend ALL recipes in my book Trina’s Kitchen: Healthy Food Made Easy, purchase it here

Take notes and take action.

2) Wed Jan 29 

  • 1

    MMR: Take 1 minute Mindset Minute Reset. Take a breath, close your eyes, one hand on your heart, one hand on your belly and just breathe. This will become a regular practice and help you reduce anxiety, stress and overwhelm.

  • 2

    Eat until you are 80% full. Stop before you are full.  It takes your body 20 minutes to realize you are full. Practice and awareness will help you stop overeating.

  • 3

    Chew slowly and really enjoy your food, remember my “pea” story that I shared.

  • 4

    Watch the replay if you missed the live or need a recap (the more you hear it, the more it sticks).

  • 5
    PCFF: Protein, Carbohydrates, fat and fibre. At every meal, try and identify if you have each one of the macronutrients in your meals – option to track it for example breakfast P1, C1, F0, Fibre.
  • 6
    Challenge: Eat more plant protein with meals and snacks (my book has all the recipes).
  • 7

    Follow a plan and NOT your emotions. Try and practice this mantra this week. For example, “I don’t feel like meal prepping. Plan to cut up some veggies instead.” Make a plan with food, sleep, movement and mindset and despite your emotions, do it anyway because it’s good for you.

Plant Protein Options, alternatives to meat.

Beans and legumes: Unsalted beans of any kind. When buying canned, search for reduced sodium and BPA free. Dried beans can be a healthier and cheaper option. Look for chickpeas, edamame, lentils and all varieties of beans.

Nuts: Nuts, nut butter and nut butter alternatives.

Other: Avocado, buckwheat (it’s not wheat), eggs, millet, nutritional yeast, plant milk, plant-based protein powder, quinoa, organic soy products, sprouts, tempeh, organic tofu and yogurt.

Seeds: Chia, flax, hemp, pumpkin, poppy, sesame, sunflower and seed butters too.

Tofu: Purchase non-GMO, organic and firm when possible. Tofu gets a bad reputation but there is a lot of research debunking these old myths.

Vegetables: We often forget that vegetables provide protein such as beans, chickpeas, edamame, spinach, green peas, broccoli and more. Do a quick online search to choose what is right for your needs.

Plant Protein Powder, my Favourite

For extra protein, I add plant protein powder to my recipes. With over 25 years of experience in health and fitness, I’ve discovered a powder that’s free of the typical “chalky” taste and rigorously tested for safety, making it suitable for the family. While whole foods are ideal for protein intake, I use this powder to effectively supplement my daily nutritional needs. When shopping for protein powder, prioritize those with the NSF-certified label,particularly opting for plant-based whenever possible.

3) Wed Feb. 5

Please download this incredible worksheet that I created for you. I am so passionate about this topic and I can’t wait to here your categories.

 

Non-Negotiables / Foundations / Fundamentals

Please download this incredible worksheet that I created for you. I am so passionate about this topic and I can’t wait to here your categories.

Write as many as you can think of.  Just do a brain dump and don’t overthink it.  Then you can categorize if you want.

Non-negotiables are daily commitments that you do not bend on—no matter how busy, tired, or unmotivated you feel. These are the actions that create discipline, consistency, and long-term success. Practice daily so they become a strong habit (I would argue these are the most important things in your life).


💡 Why are non-negotiables important?

    • They create structure and eliminate decision fatigue.
    • They reinforce self-respect by keeping promises to yourself.
    • They help you stay aligned with your goals and values.
    • They eliminate excuses and distractions.

Some examples:

  • Every “yes” is a “no” to something else—choose wisely.
  • I will not pick my phone up first thing in the morning
  • I will eat until I’m 80% full—no overeating.
  • I will drink at least two water bottles daily (adjust as needed).
  • I will not eat in front of my phone, computer, or TV.
  • I will prep at least one meal/snack to stay on track. Use Trina’s Kitchen: Healthy Food Made Easy to pick Breakfast, Lunch, Dinner and Snacks.
  • I will be in bed by [set a specific time].

Email them to me, let’s start working on them and making them stronger

Categories can be:

🔹 Morning Routine & Mindset

🔹 Nutrition & Hydration

🔹 Fitness & Movement

🔹 Sleep & Recovery

🔹 Boundaries & Time Management

🔹 Work & Productivity

🔹 Family & Relationships

🔹 Self-Care & Personal Growth

Trina’s Take Action: Strengthen Your Non-Negotiables

✅ Attach a non-negotiable to each action step I’ve given you.
✅ Choose at least one non-negotiable to practice this week.
✅ Make a list of non-negotiables for your personal life, family, and work.
✅ Email them to me at info@fit4females.com —let’s refine and strengthen them together!

4) Wed Feb 12

🌟 Emotional Eating and Parts: The “AED System” 🌟

🎥 Ohh, this is a good one! Be sure to listen while walking 🚶‍♀️, cleaning 🧹, cooking 🍳, or sitting down to take notes 📝.

⏰ 6:13 min: Slow Down While Eating 🛑🍴

👉 Learn how to coach yourself when emotional or boredom eating strikes.
💡 Amanda shares her struggles and strategies to inspire YOU!

👯‍♀️ 7:25 min: Meet Your “Evil Twin” 👿

🖊️ Action Step: Name your “evil twin.”
👀 Bring her to life—she’s the part of your brain that avoids pain and seeks pleasure.
💭 Recognize when she’s steering you toward choices like 🍪 cookies or 🍕 pizza.

💪 9:20 min: Follow a Plan, Not Your Emotions

🛠️ Build habits that serve you, not your “evil twin.”

🚫 9:53 min & 21 min: Stop Self-Identifying With Habits & Problems

✨ You are NOT your habits, struggles, or parts.
💭 Start saying “I CAN” and “I WILL” instead of “I think,” “I should,” or “I’ll try.”

💖 Action Step: Repeat 3-5 times:

“I can do it. I will do it.”
Your brain WILL start to believe it!

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📜 10:39 min: “I Choose Me”

🌟 Review your non-negotiables list and keep building your strength—mentally and physically.

👿 12:30 min: Name Your Evil Twin

🍪 She tempts you to make “not-so-serving decisions.”
💥 Take control: You are stronger than her!

🙌 13:30 min: “I Choose Me”

✅ Follow a plan, not your emotions.
🧹 Action Step: Eliminate unhelpful thoughts. Replace them with empowering ones!

⚡ 14:00 min: The AED System ⚡


✨ Automate. Eliminate. Delegate. ✨

💡 Use AED to simplify your:

  • 🍳 Nutrition: Prep meals in advance to avoid impulsive choices (e.g., sandwich over pizza).
  • 🏋️‍♀️ Workouts: Hire a trainer, set a time, and show up (e.g., “Wednesday at 6 PM”).
  • 🌙 Sleep: Prioritize rest like a non-negotiable.

⚡ 23:54 min: The Accountability System ⚡💡 Nothing works without accountability—it’s the secret sauce to success!

👯‍♀️ Action Step: Get an accountability buddy!

  • 🔗 Choose someone in your family and outside your family.
  • 🌟 Find a like-minded partner at Fit4Females who shares your goals and values.

📆 Next 7 Days:

✅ Reach out to your accountability buddy DAILY.

  • 🗣️ Share your goals and habits with them.
  • 🎯 Be clear: Tell them what you need and ask them to follow up with you!
    💬 Example: “I’m working on X. Can you check in with me by [time] to see how I did?”

✨ Accountability keeps you on track and helps you crush your goals! 💥 You’re never in this alone! 💪

When you put a “why” beside what you want to do, it gives your goals power.

Your “why” is what fuels you, gives your goals legs, and helps them move forward—even when the road gets tough.

💡 What is your why? Take a moment to reflect. Why do you want to feel stronger, healthier, or more confident? Why is this important to YOU?

When you have your “why,” nothing can stop you. Let’s walk toward your goals together. 💕

5) Wed Feb 19

Download this W5. Take Action To Do List 

6) Wed Feb 26 Finale!

Listen to the amazing testimonials and what’s coming next!

Join Our Members Private Facebook Group

This is our Fit4Females Community group.  It is a like minded community for extra support. Share your wins, struggles and get encouragement and tips from your peers.  We are in this together!

JOIN THE GROUP NOW
Online Classes: 🎥 Do I Have to Be on Camera?2026-02-20T17:36:47-05:00

We strongly encourage you to keep your camera on during online classes for a few important reasons:

  • Safety first: Your Team Leader checks in regularly to ensure you’re moving safely and using proper form.

  • Connection matters: Seeing each other builds community and motivation — it’s what makes Fit4Females so special!

  • Zero judgment zone: Nobody is there to judge you or your appearance. We’re all in this together.

  • Privacy protected: The replay will not show you in it.

If you have concerns about being on camera, please contact us here — we’ll work with you to find the best solution. 💕

Online Classes: What Equipment do I need?2025-10-30T11:49:46-04:00

You don’t need a full gym to get an incredible workout! Here’s what we recommend having nearby for each online fitness class:

Recommended Equipment

  • Dumbbells – if you don’t have any, use a scarf or water bottles as substitutes

  • Resistance bands

  • Mini bands

  • Optional: kettlebells or step

  • Pillow – great for slams or support

Household Alternatives

  • Chair or bench – even your couch works

  • Stairs or wall – perfect for exercise progressions

  • Mat and water – for comfort and hydration

  • Hand towel, rag, or face cloth – add resistance for certain movements

  • Laundry detergent or backpack filled with heavy items – creative options for weights, swings, or squats

💡 No fancy equipment? No problem! We’ll guide you with modifications so you can make the most of every workout using what you have at home.

Live Classes: How do I login?2026-02-20T17:36:53-05:00

Once classes are purchased, check your inbox for the Virtual class link (check junk/spam folder)

Online: Video on Demand Replays2026-02-20T17:37:06-05:00

Video on Demand replays are uploaded on the Fit4Females app. You can search by class name or instructor.

Cancel Class: How do I cancel my class?2026-02-20T17:24:08-05:00

Please login to your Fit4Females app here and cancel your class within 24 hours.

Note:  Only Small Group Training sessions cancelled within 24 hours of you session may be eligible for 1 make up, space permitting.  Alternatively, you can request a video replay on demand via email to do at home.

In Studio: Class Cancellations due to weather?2026-02-20T17:37:54-05:00

Provided that you are on the list and you have opted in to “email and text notifications” in the Fit4Females app, you will receive updates related to class cancellations.

How do I register?2026-02-20T17:38:06-05:00

Registration is done online from the comfort of your own home!

STEP 1: Choose your Class from our Schedule here
STEP 2:  Download the Fit4Females app 
STEP 3: Complete this forms: 1) New Member Registration Online Waiver 
STEP 4:  Arrive 5-10 min early to your first class – it’s important!
STEP 4: Helpful Tips & Links:

All Post-Natal clients must have had a 6 week post-natal check up and a Post Natal Assessment prior to commencing a Program.  Can’t wait to have you in class!!!

Classes are non-transferable and non-refundable.

Missed Class?2026-02-20T17:43:31-05:00

At Fit4Females, our programs are designed with limited spots to ensure every member receives personalized coaching and attention. Because most classes are fully booked, make-ups are not guaranteed and your reserved spot is exclusively yours.

We are happy to offer the following options to help you stay consistent:

24-Hour Cancellation Required

If you cancel your class in the app here a minimum 24 hours in advance, you may choose one of the following:

Small Group & HIIT Camp Members via email request here

  • Join our live Friday online class, OR

  • Request a workout video replay

Please note: In-studio make-ups are not available due to full class capacity.

Late Cancellations or Missed Classes

Sessions cancelled with less than 24 hours’ notice, or missed classes, are forfeited and are not eligible for make-up.

Program Expiry

All sessions must be used within your registered program period. Sessions do not roll over, extend, or carry forward.

Vacation and Planned Absences

If you will be away, please notify us in advance. We are happy to provide workout video replays so you can continue your progress while away.

Medical Leave

For medical situations or injuries, please contact us directly so we can review your situation.

Our Commitment to You

This policy allows us to maintain the quality, structure, and personalized experience that makes our programs effective, while still supporting your consistency through online and replay options.

Location: Where are classes held?2025-10-30T13:02:34-04:00

At Fit4Females, we offer a variety of Women’s Only Fitness Classes designed to meet you where you are — online or in person. Join us:

  • Online via the Fit4Females App

  • In-Studio group fitness classes

  • Small Group Training and Lifting Sessions at select studio locations

HIIT Camp at Colibri Studio

📍 Upstairs from Frank’s Glass and Mirror
2751 Barton St E, Hamilton, ON
(Enter through the door to the right)

Small Group & Private Training

Small Group Lifting Sessions and Private Coaching with Trina Medves are held in Stoney Creek and available by application only.
👉 Please complete our contact form to be considered for a spot.

Personal Training Private Coaching: How long is a session?2025-10-30T12:42:30-04:00

Private sessions are between 30 and 75 minutes depending on the package you purchase.

How do I become a Fit4Females member?2016-10-16T10:14:54-04:00

Join any Fit4Females Program and you will automatically become a Fit4Females member.  As a member you will VIP registration and rates. What a great way to save! Click here to get started!

Free Class: Can I try a class before I join?2025-10-30T12:44:21-04:00

If you are new to Fit4Females, your first class is FREE.

To claim your FREE Class, please do this:

  1. Click here to request your FREE class
  2.  Download the Fit4Females app and create your account
  3. Complete the New Member Registration Online Waiver 
  4. We will email to confirm your spot
  5. Arrive 10 minutes early to your first class

We can’t wait to meet you!!!

Helpful Tips & Links:

Gift Certificates: Does Fit4Females offer Gift Certificates?2025-10-30T12:45:51-04:00

Absolutely, they make the perfect gift for anyone and you can purchase any amount directly online in the Fit4Females app.

Do I have to be in good shape before joining a program?2025-10-30T12:46:52-04:00

No. All classes and programs are designed to suit ALL fitness levels, shapes and sizes. No two people are alike. Classes are challenging and fun for all fitness levels from beginner to athlete. No matter what your shape, weight or size, these programs are for you. We have women in their 20’s to their 60’s in all of our classes including online, in studio and in our small group training and lifting classes.

Classes: Are they Indoor or Outdoors?2025-10-30T12:48:01-04:00

Certain classes never go outdoors so be sure to check the schedule. Whenever we get a chance to get some extra Vitamin D, we will head outside. Come prepared with layers, bug spray, sunglasses, sunscreen and extra water. We will not go outside in extreme heat, rain or snow.