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Two months left in 2026. Wait for January, or start now?

If you’ve ever set a big nutrition or training goal, crushed it for three days, and then watched it fall apart, this one’s for you. I break down the three reasons most goals don’t stick:

• They’re built for “Monday you.” Going from zero to 100 every day is a lot. Bite-sized steps last longer.
• You’re juggling too many at once. If one missed goal turns your whole week into a free-for-all, you’re probably working on too many.
• The goal isn’t clear. “Eat better” isn’t a plan. “Add a vegetable to lunch and dinner, four days a week” is.

You’ll also hear how I set 1–3 goals with my 1:1 clients, and get a quick exercise to try before you decide to hit pause until January.

Your homework: Pick one big goal for the next two months. Write down why it matters to you and what success looks like. Then choose one specific thing to work on for the next two weeks.

Want accountability on your goals? Apply for 3 months of 1:1 sports nutrition coaching

Connect with me:

• Instagram: @tinaserginutrition
• Website: tinaserginutrition.com
• Free Pre-Workout Nutrition Guide

If this helped, rate and follow so you don’t miss the next episode. And send it to your bestie who’s already planning her January overhaul.

Hey! I'd love to hear your thoughts, send me a voice note.

Calorie and macro tracking can be a helpful way to see where your nutrition is at, but you don't have to track your food every single day for the rest of your life to reach your goals. In this episode of Fueling with T, Tina shares her own experience with tracking and practical tips for tracking in a way that’s useful, not stressful.

In this episode:

• Tina's personal history with tracking food
• When tracking can help female lifters
• Why it’s okay to stop and what else you can use instead
• Practical tips

Are you looking for a way to calculate your own calories and macros? Look no further than Tina's Calorie and Macro Calculator, built specifically for strength athletes.

For 1:1 Nutrition Coaching, apply here!

Connect with Tina:

• Instagram: @tinaserginutrition
• Website: tinaserginutrition.com
• Grab your FREE Pre-Workout Nutrition Guide

New episodes every 2 weeks - subscribe so you don't miss the next one!

Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode!

Making weight is one of the most stressful parts of competing, even when you've done it before. In this episode, Tina breaks down how to approach making weight the smart way, from choosing your weight class to meet day recovery.

Tina walks through three phases of the process: how to choose the right weight class based on how much you'd need to lose, how much time you have, and what else is on your plate; how to structure a sustainable, well-planned calorie deficit rather than crash dieting; and what the research actually says about short-term rapid weight loss strategies, including a breakdown of the ACSM Expert Consensus Statement on Weight Loss in Weight Category Sports, covering the benefits and risks of methods like sweating, fluid restriction, water loading, and more.

She also covers what recovery should look like after weigh-in, from rehydration and electrolyte replacement to glycogen replenishment.

Tina closes the episode by introducing her brand-new 12-week coaching program, Make Weight Keep Strength. This program is built specifically for female Olympic weightlifters who want to fuel for performance, take the stress out of stepping on the scale, and still enjoy food along the way.

In this episode:

• How to choose the right weight class for your next meet
• Building a sustainable calorie deficit (not one that puts you at 1200 calories)
• BMR, training energy needs, and why your numbers are individual to you
• The ACSM's breakdown of common rapid weight loss methods
• Rehydration and glycogen recovery strategies after weigh-in
• An inside look at the new Make Weight Keep Strength program

Make Weight Keep Strength

• Waitlist open: October 8th–12th, 2026
• Waitlist presale: October 13th–18th, 2026
• Program dates: November 2nd, 2026 – January 25th, 2027
• Only 8 spots available
• Follow @tinaserginutrition on Instagram so you don't miss when the waitlist opens!

Connect with Tina:

• Instagram: @tinaserginutrition
• Website: tinaserginutrition.com
• Grab your free Pre-Workout Nutrition Guide

New episodes every 2 weeks — subscribe so you don't miss the next one.