CRANE COACHING · Shred School™
Work Smarter.
Not Harder.
A 1-hour Zoom call. A real conversation, not a pitch.
CRANE COACHING · Shred SChool™
Work Smarter.
Not
Harder.
A 1-hour Zoom call. A real conversation, not a pitch.
You've never lacked motivation. You've lacked a system that fits your life.
01
Exhausted despite trying hard.
You're training, trying to eat well, and staying committed—but you feel drained instead of strong and energized.
02
Not seeing the definition you want.
You're building strength, but the muscle definition you hoped to reveal feels just out of reach.
03
Insecure despite your effort.
You critique your reflection, compare yourself to other women, or feel uncomfortable in jeans, dresses, or your own skin
04
Stuck in the more is better cycle.
More cardio, more restriction, more workouts, less rest. You keep adding effort but don't feel like you're moving forward.
You've already shown you can work hard. Now let's make that hard work work smarter.
Train smarter. Fuel strategically. Recover intentionally. Grow together.
You've already proven you can push. What's been missing is a strategy: strategic strength training through progressive overload, calorie and macro adjustments without extreme restriction, intentional recovery, mindset coaching , and a community of like-minded women.
MY STORY
Hi, I'm Christina. I've been exactly where you are.
"I know what it feels like to do everything you think you are supposed to do and still feel uncomfortable in your own skin. I was trying to eat well, work hard, and stay disciplined. But instead of feeling proud, I often felt tired, hungry, bloated, and frustrated. I looked in the mirror and focused on what I wanted to change. I compared myself to other women, questioned why I did not have the muscle definition I wanted, and sometimes felt uncomfortable in my favorite jeans or dresses.
The old me believed the answer was always more. More exercise. More control around food. More criticism. Less rest. I was chasing confidence by constantly trying to fix myself, and it left me feeling disconnected from the strong, capable woman I wanted to be.
What changed was how I approached my body. Learning to train with purpose, fuel strategically, and prioritize recovery helped me shift from scarcity to abundance. I began making food choices with more freedom, finding consistency in a clear plan, respecting rest, and celebrating my strength rather than measuring my worth by my reflection. I feel more confident in my clothes, more connected to my body, and proud of the life my fitness helps me live.
That is why I created Shred School. I want other women to discover that they do not have to spend their lives trying to be smaller to feel better. They deserve the education, strategy, nourishment, strength, recovery, and community to build bigger, stronger, happier, fuller lives."
That's what I want for you.
MY STORY
Hi, I'm Christina. I've been exactly where you are.
"I know what it feels like to do everything you think you are supposed to do and still feel uncomfortable in your own skin. I was trying to eat well, work hard, and stay disciplined. But instead of feeling proud, I often felt tired, hungry, bloated, and frustrated. I looked in the mirror and focused on what I wanted to change. I compared myself to other women, questioned why I did not have the muscle definition I wanted, and sometimes felt uncomfortable in my favorite jeans or dresses.
The old me believed the answer was always more. More exercise. More control around food. More criticism. Less rest. I was chasing confidence by constantly trying to fix myself, and it left me feeling disconnected from the strong, capable woman I wanted to be.
What changed was how I approached my body. Learning to train with purpose, fuel strategically, and prioritize recovery helped me shift from scarcity to abundance. I began making food choices with more freedom, finding consistency in a clear plan, respecting rest, and celebrating my strength rather than measuring my worth by my reflection. I feel more confident in my clothes, more connected to my body, and proud of the life my fitness helps me live.
That is why I created Shred School. I want other women to discover that they do not have to spend their lives trying to be smaller to feel better. They deserve the education, strategy, nourishment, strength, recovery, and community to build bigger, stronger, happier, fuller lives."
That's what I want for you.
Strength that carries into everything.
Lifting is the foundation. Race days, adventures and everyday life are where it pays off. No highlight reel, just training that fits a real life.
Shred School™
A 16-week structured program bringing together training, nutrition, recovery, and community to help women stop guessing and build sustainable fitness habits.
01 Train with purpose
Personalized, progressive strength training built around your goals. Follow a structured plan designed to help you build strength, track progress, and work toward muscle definition. Train with intention instead of wondering what to do next.
02 Fuel
Use food tracking and appropriate, goal-directed calorie adjustments to better understand intake and support body-composition goals. The goal is to fuel strength and energy—not live in constant restriction.
Tracking isn't about more rules. It's about more awareness, so you can have more freedom.
03 Recover
Balance training with recovery, sleep, and habits that support performance and consistency. Rest isn't a failure to work hard; it's part of a thoughtful plan.
04 Mindset
Recognize all-or-nothing thinking, interrupt unhelpful habits and swap guilt-driven choices for intentional ones. First we get honest about what keeps pulling you off track. Then fitness stops being something you do and becomes who you are.
05 Grow Together
Connect with like-minded women who understand the challenges, celebrate wins, share lessons, and encourage one another throughout the same 16-week journey.
No guesswork. No more-is-always-better mindset. A smarter strategy—with a community of women in your corner.
WEEKS 1–4
Reset
Review your existing lifting routine, starting strength, nutrition habits, energy, and goals. Learn to track lifts and understand calories, macros, and protein without judgment.
WEEKS 5–8
Build
Apply progressive overload consistently. Practice fueling for training and, where appropriate, implement an individualized, moderate calorie adjustment rather than defaulting to restriction.
WEEKS 9–12
Refine
Focus on strategically burning fat while protecting your strength, muscle and energy.
WEEKS 13–16
Reveal.
Results, food freedom and sustainable habits, plus a long-term strategy so you know how to keep what you've built.
WHAT'S INCLUDED
Everything you need. Nothing you don't.
Movement assessment
So your training fits where you are right now.
Nutrition strategy
Maintenance, deficit or build phase, with personalized calories and protein.
Weekly 1:1 coaching calls
Review progress, troubleshoot and adjust.
Monday-Friday messaging
Direct support when questions come up.
Exercise demo library
Know exactly what to do and how to do it.
Personalized strength program
Built around your goals, schedule and current ability.
Weekly accountability
Check-ins so you always know what you're working toward.
Form review
Send in your lifts and get feedback so you train with confidence.
Progress tracking + adjustments
Your program evolves as you do.
A fitness-minded community
People to grow with, so you're not doing this alone.
BONUSES
Customized Meal Plan
Approach nutrition without falling back into all-or-nothing thinking.
Training Guide
Build strength for a life full of movement and adventure.
Recovery Guide
Manage training, recovery and stress alongside a demanding life.
Built for busy women who already know how to work hard.
What Shred School Offers
A structured 16 week plan
Progressive overload and measurable training
Strategic nutrition and calorie adjustments
Recovery as part of the process
Community, shared learning and accountability
Abundance mindset
What you're tired of
Guessing in the gym
Doing more without clarity
Random restriction or food guilt
Feeling guilty about rest
Feeling alone or comparing progress
Scarcity mindset
Critiquing your body
On a scale of 1-10, how ready are you to invest in yourself?
Let's move from feeling frustrated, uncomfortable, and stuck
to feeling stronger, energized, confident, and supported..
Build a body that can keep up with your life.
"Thank you for taking the time to learn about my coaching. I'm excited to meet you over Zoom so we can figure out if this program is going to work for you."
COACH CC
ON THE CALL · 1
We talk about where you are right now and what's been getting in the way.
ON THE CALL · 2
We get clear on what you want your body and your life to feel like in 16 weeks.
ON THE CALL · 3
If I can help, I'll walk you through exactly what working together looks like.
60 minutes on Zoom, 1:1, completely free. No pressure either way.
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