TEAM RIZE

SKIP the B.S. with our CUSTOM PROGRAM that gets you NEXT LEVEL RESULTS

TEAM RIZE

SKIP the B.S. with our CUSTOM PROGRAM that gets you NEXT LEVEL RESULTS

You’re here for a reason

To get stronger, mentally + physically.

To go further than you have up to now.

To push your limits beyond what you thought was possible.

You’ve gone outside your comfort zone and proven to yourself that you can do hard things. You’ve competed, loved the thrill of it, the way your body looks + feels, and the added confidence that comes along with it.

But you’re ready to take the next step.

You’re serious about going ALL-IN to get the next level results it takes to stand out on the pro stage. And you love being surrounded by strong, empowered, and driven women.

It’s time to become the best version of you

The stage, the lights, the energy - you love it all. You’ve won your pro card, but you want to feel like you really belong on the pro stage. Or maybe you dream of being on stage with the best natural athletes in the world and becoming a World Championship.

Well, what’s stopping you?

  • ​You never seem to be able to maintain your physique after a competition, and you feel like you're starting all over again every prep

  • Your body seems like it's just not responding to the same old program that worked in the past when you were younger

  • You still feel like you haven’t figured out how to stand out on stage

  • Imposter syndrome is running rampant now that you're a pro and you're scared AF!

I get it. And I want to tell you that you're not the only one! I’ve coached so many clients through these blocks and limiting beliefs.

Once you get dialed in on how to work with your body, rather than having your body resist you, everything changes. And working with a very detail oriented and experienced coach that is not only a World Champion herself, but has also coached clients to become World Champions will make all the difference. That next level physique, confidence, stage presence, and mindset will be well within your reach. Are you ready to quantum leap to the best version of you?

How about we cut the BS?

I know that making the decision to compete isn’t always easy. I’m sure you remember your first competition. Feeling a little sick in the stomach, the burning lights blinding your eyes, wondering if you've practiced enough to hit your angles right, and worrying if the package you're bringing will be enough to make it to center stage.

But you stuck it through, and you won your pro card! That's no minor feat! You’ve picked up things, and got the new competitor jitters out of the way. Now you're ready to take this new love of yours seriously.

As a 2x WNBF Pro and Pro Fitbody World Champion with over 25 years of experience, I can tell you that you are much more likely to stand out on the pro stage by:

  • Ditching the cookie cutter programs + maximizing your results with a custom program

  • Eliminating the self-doubt that comes from not having a clear path to success and a coach that does not communicate effectively

  • Having a coach that has your back and believes in you 100%

  • Wowing the judges with your own signature look and style

  • Upleveling your mindset to that of a Champion

EXPERIENCE TEAM RIZE

The 6 month framework to get you

center stage ready

With Cara's Unique Gold Method

Nothing can be built without a strong foundation. Let's make it unbreakable. Groundwork is the first key to success.


It is important to overcome all obstacles - mentally, physically, and emotionally in order to become the best version of you.

You will have a tried and true method provided to you. All you have to do is give it everything you got. We got your back!

You will not only have a beautifully defined body, but in the process you will also redefine the woman you were meant to be.

Nothing can be built without a strong foundation. Let's make it unbreakable. Groundwork is the first key to success.


It is important to overcome all obstacles, mentally, physically and emotionally, in order to become the best version of you.

You will have a tried and true method provided to you. All you have to do is give it everything you got. We've got your back!

You will not only have a beautifully defined body, but in the process you will also redefine the woman you were meant to be.

Along with a roadmap to success, you’re also getting:

Team Rize App

This custom app allows you to have your coach in your pocket 24/7. You’ll have access to all your programs, nutrition, progress photos, and private coach messaging and voice chat all in one place. This makes the entire process so easy and streamlined, and you receive access instantly in the app on your end when any updates are made to your program through the back office on our end.

Custom Weight Training Program

Training is a key component for advancing your physique to the next level. You’ll get efficient and effective workouts that are customized to your body, and will target the muscle groups that you need to work on the most. Why waste your time doing generic workouts when you can optimize results with a program designed for you? You can also track your weights + reps, so you will know when you are getting stronger and hitting PRs! Strength gain = muscle gain, so this is really helpful to track!

Invite Only App access

The custom Team Rize app allows you to have your coach in your pocket 24/7. You’ll have access to all your programs, nutrition, progress photos, and private coach messaging and voice chat all in one place. This makes the entire process so easy and streamlined, and you receive access instantly in the app on your end when any updates are made to your program through the back office on our end.

CUSTOM WEIGHT TRAINING PROGRAM

Training is a key component for advancing your physique to the next level. You’ll get efficient and effective workouts that are customized to your body, and will target the muscle groups that you need to work on the most. Why waste your time doing generic workouts when you can optimize results with a program designed for you? You can also track your weights + reps, so you will know when you are getting stronger and hitting PRs! Strength gain = muscle gain, so this is really helpful to track!

Personalized Nutrition Plan

Contest prep diet done differently! This is an individualized nutrition plan to optimize your center stage physique using the foods you like and that your body responds best to. We will dial in your physique week to week by adjusting macros as needed. And our Team Rize app syncs with My Fitness pal, so we will be able to see exactly what you are eating and tracking each day. No guessing - this is all data and science backed, which gives you optimal results!

Weekly Virtual TEAM Meetings

Every week on Wednesday you’ll meet with Cara and the team on Zoom to learn new strategies to help you develop a mindset that is just as strong as your physique. Topics include Self-Confidence, Visualization, and more. These weekly meetings not only provide valuable tools and knowledge to accelerate your growth, but also help foster camaraderie with your team members as you connect and dive deep together.

Personalized Nutrition plan

Contest prep diet done differently! This is an individualized nutrition plan to optimize your center stage physique using the foods you like and that your body responds best to. We will dial in your physique week to week by adjusting macros as needed. And our Team Rize app syncs with My Fitness pal, so we will be able to see exactly what you are eating and tracking each day. No guessing - this is all data and science backed, which gives you optimal results!

Weekly VIRTUAL COACHING CALLS

Every week on Wednesday you’ll meet with Cara and the team on Zoom to learn new strategies to help you develop a mindset that is just as strong as your physique. Topics include Self-Confidence, Visualization, and more. These weekly meetings not only provide valuable tools and knowledge to accelerate your growth, but also help foster camaraderie with your team members as you connect and dive deep together.

Private Team Facebook GROUP

You’re not on this journey alone. You’ll have a group of other like-minded women cheering you on every step of the way. Studies show you are far more likely to succeed if you have a community supporting you, and we attract the most incredible women to the team. No drama or cattiness here, high vibes only! The support of each other on Team Rize is unparalleled!

In-Person Posing classes

If you are local to Northborough, Massachusetts, you will have access to our team posing classes. Together we’ll work on choosing the best poses and angles that show off your hard work, makes you feel confident on stage, and highlights your strengths and hides your weaknesses. (Virtual posing via Zoom is available for team members that are outside the local area).

Private Team Facebook GROUP

You’re not on this journey alone. You’ll have a group of other like-minded women cheering you on every step of the way. Studies show you are far more likely to succeed if you have a community supporting you, and we attract the most incredible women to the team. No drama or cattiness here, high vibes only! The support of each other on Team Rize is unparalleled!

In-Person Posing classes

If you are local to Northborough, Massachusetts, you will have access to our team posing classes. Together we’ll work on choosing the best poses and angles that show off your hard work, makes you feel confident on stage, and highlights your strengths and hides your weaknesses. (Virtual posing via Zoom is available for team members that are outside the local area).

Weekly Accountability Check-ins

This journey isn’t always easy, so every week we’ll have a check-in to celebrate your wins, assess progress, and create action plans to get over any hurdles or setbacks so results are optimized at every step of the way.

Weekly PHYSIque Analysis

Progress photos will be required to be uploaded into the app each week. Your coach will then review them, analyze your progress, and assess if any adjustments need to be made to your program in order to keep your physique progressing week after week and achieve maximal results.

Weekly Accountability Check-ins

This journey isn’t always easy, so every week we’ll have a check-in to celebrate your wins, assess progress, and create action plans to get over any hurdles or setbacks so results are optimized at every step of the way.

Weekly physique Analysis

Progress photos will be required to be uploaded into the app each week. Your coach will then review them, analyze your progress, and assess if any adjustments need to be made to your program in order to keep your physique progressing week after week and achieve maximal results.

Weekly Biofeedback Checks: sleep, stress, & cycle

There is no guesswork that goes into getting you next level results. We aim to work with your body, not against it, by checking and being fully aware of important aspects of your health. We have an affiliation with a reputable functional medicine doctor, for the instances where bloodwork labs or hair testing could provide deeper insight into suspected issues. This can mean the difference between staying stuck and making the progress that's desired.

24/7 Message access

We don't expect you to only have questions when you submit your weekly check-in form. It is highly likely that questions will come up during the week, and therefore you have 24/7 access to message both Cara and your check-in coach (if it is not Cara) via the app. We also have a super handy voice message feature - we know that sometimes you might just need to be talked off a ledge (and your spouse or mom might not be the best one to vent to). We respond within 24 hrs during business hours (Mon-Fri 9am-5pm). Messages received on weekends are responded to on Monday - or earlier, at our discretion (unless you are competing, and Cara will be available the entire day for calls/texts)

Weekly Bio Marker Checks: sleep, stress, & cycle

There is no guesswork that goes into getting you next level results. We aim to work with your body, not against it, by checking and being fully aware of important aspects of your health. We have an affiliation with a reputable functional medicine doctor, for the instances where bloodwork labs or hair testing could provide deeper insight into suspected issues. This can mean the difference between staying stuck and making the progress that's desired.

24/7 message access

We don't expect you to only have questions when you submit your weekly check-in form. It is highly likely that questions will come up during the week, and therefore you have 24/7 access to message both Cara and your check-in coach (if it is not Cara) via the app. We also have a super handy voice message feature - we know that sometimes you might just need to be talked off a ledge (and your spouse or mom might not be the best one to vent to). We respond within 24 hrs during business hours (Mon-Fri 9am-5pm). Messages received on weekends are responded to on Monday - or earlier, at our discretion (unless you are competing, and Cara will be available the entire day for calls/texts).

TOTAL VALUE to reach the highest version of you...

PRICELESS!

Your investment cost will be determined based on your goals and timeline, which we will go over in detail on your Strategy Call.

FREE BONUS! Personalized Team Rize Competition Robe

*Payment plans available upon request.

Level up

Team Rize is created for the woman who knows she wants to get to the next level.

Joining Team Rize means that you’re committed to elevating yourself- and I don’t take that lightly. Myself and my coaching team will be with you throughout your entire journey, paving the way for you to RIZE to your greatness.

  • Custom plans tailored to your body and your goals.
  • Custom program tailored to your unique body and goals.

  • Nutrition plans that satisfy you, fuel your body, and help you look and feel amazing.

  • A customized workout plan that will stimulate your body to get stronger and make gains! Training is taken to a whole new level to grow + sculpt every muscle to perfection.

  • An amazing and supportive community of women that will be cheering + rooting for you along the way. 

  • Posing instruction by two World Champions, who know what it takes to show off the body you worked so hard for in the best way possible.

  • Guidance on how to create and hone your own signature look + style, and put together a show-stopping look from head to toe that makes you stand out.

  • A coach and team that 100% has your back. We'll be there during your ups and downs - from the moment you join the team to the moment you’re on stage.

personal Stories of our Team Rize members

Cynthia - "I won my Pro card at age 56!"

Mali - "This is the best year I've had, mentally & physically in my fitness journey"

Cynthia "I won my Pro card at age 56!"

Mali - "This is the best year I've had mentally & physically in my fitness journey"

Wendy - "I went from a novice to a 3x Pro Masters Bikini World Champion"

Betsey - "I really wanted to level up, and Cara gave me a road map to change my entire life. As a bonus, I won my pro card and my pro debut!"

Wendy "I went from novice to 3x Pro Masters Bikini World Champion"

Betsey - "I really wanted to level up, and Cara gave me a road map to change my entire life. As a bonus, I won my pro debut!"

Jen Curley - "There's no drama on Team Rize"

Ashley - "I won my Pro card 13 months after having a baby"

Camille - "I won my Pro card in my 2nd show!

Ashley - "I won my Pro card 13 months after having a baby"

Camille - "I won my Pro card in my 2nd show!

Kristen-"I won my masters bikini pro card in our 1st show together. I definitely had my best season to date"

Jen Curley - "There's no drama on Team Rize"

Ashley - "I won my Pro card 13 months after having a baby"

Get to know Cara

I got certified as a personal trainer while attending college at the University of Miami. After graduating, I was burnt out from academics and needed an athletic outlet. So I decided to compete, and to my surprise I won my first show and qualified for NPC Nationals! From there I was hooked and it became apparent that I had a gift for this.

I got married soon after and ran a very successful personal training business in Miami, working with celebrities such as Timbaland, and many professional athletes and their wives. My first daughter was born a few years later, but divorce caused me to move back home to MA to be with family when she was 3 years old. I found myself having to create a whole new business in a state where nobody knew who I was.

After a decade long abusive and toxic relationship, I vowed to myself that I would change my life by my 40th birthday. So I cut everything and everyone toxic out of my life, and aggressively pursued what makes ME happy. I poured all my doubt and fear into prep for natural bodybuilding competition, as I had always wanted to be a pro but I had put my dreams on hold knowing he would sabotage my goals. This was my time...

One week after turning 40, I stepped on stage and won my pro card (after being in retirement from competition for 14 years)! The following week I won my second pro card, and the next day I did my pro debut and won 2nd place in both classes. Then 2 weeks later I competed on the biggest stage in natural bodybuilding - the WNBF World Championships in LA, and placed 4th in Pro Fitbody amongst the best natural athletes in the entire world! What a whirlwind of a comeback season!

After finding love and then giving birth to my 4th baby in 2021, I decided that it was time for me to take the stage again. But I was 80 lbs heavier than my last stage weight during pregnancy, and that big scary goal felt very far away. I really had to pull out all my mindset tools and do a lot of inner work - but I dug deep and reached my next level and became the WNBF Pro Fitbody WORLD CHAMPION in 2022!

As much as I love being on stage and being a mom, I love helping women just like you get ready for their first competition, reach the pro level, or become World Champions themselves (like my client Wendy, who is the 3x Pro Masters Bikini World Champion!)

So get ready for a season of coaching that not only helps you achieve the physique and stage presence of your dreams, but that helps you step into and own you power as the highest version of YOU!

I can guarantee that if you trust the process and follow my GOLD method fully, you too will be center stage in no time.

Lets get to work!

One week after turning 40, I stepped on stage and won my pro card (after being in retirement from competition for 14 years)! The following week I won my second pro card, and the next day I did my pro debut and won 2nd place in both classes. Then 2 weeks later I competed on the biggest stage in natural bodybuilding - the WNBF World Championships in LA, and placed 4th in Pro Fitbody amongst the best natural athletes in the entire world! What a whirlwind of a comeback season!

After finding love and then giving birth to my 4th baby in 2021, I decided that it was time for me to take the stage again. But I was 80 lbs heavier than my last stage weight during pregnancy, and that big scary goal felt very far away. I really had to pull out all my mindset tools and do a lot of inner work - but I dug deep and reached my next level and became the WNBF Pro Fitbody WORLD CHAMPION in 2022!

As much as I love being on stage and being a mom, I love helping women just like you get ready for their first competition, reach the pro level, or become World Champions themselves (like my client Wendy, who is the 3x Pro Masters Bikini World Champion!)

So get ready for a season of coaching that not only helps you achieve the physique and stage presence of your dreams, but that helps you step into and own you power as the highest version of YOU!

I can guarantee that if you trust the process and follow my GOLD method fully, you too will be center stage in no time.

Lets get to work!

Unlock the new you

confident, strong, and EMPOWERED

You’re on this page because you want to reach a new level of confidence. You want to get that competitive edge…and you want someone that genuinely cares to get you there so it does not feel like you are on solo island, doing it all yourself.

Perhaps you’ve tried other programs in the past. But the fact is that every woman's body, metabolism, health, hormones, and mindset are different and change as we age. Therefore, you need to have a fully customized plan created for your present needs, designed by a coach that has your back and is equally invested in your success as you are.

The time for you to dive in is now. I don’t take your commitment lightly! Expect me to be your personal coach and cheerleader throughout your journey, your soundboard of reasoning, and also the tough love provider when you need it to get past your story when you're not fulfilling your true potential.

FAQ's

How long is the program?

This is a 6 month commitment to complete your transformation to be stage ready as a member of our elite Team Rize.

Is this a cookie-cutter program?

NO!!! Could I create a cookie cutter program? Sure, I could totally do that. But there is no way I would or would want to. I believe that every woman's body is different and unique, and therefore needs specialized attention in order to achieve optimal results. Which is why when you become a Team Rize Member you will go through our detailed medical history + analysis process, which will give Coach Cara the ability to create a customized nutrition and workout plan that will be tailored to you and your specific needs.

Who creates my program?

Coach Cara creates each unique program, for every member, regardless of who their assigned check-in coach is. There are no templates used to create copycat programs or PDF booklets that take each team member through the exact same protocol. Every client is unique and deserves to be treated as such, and this is also why our team members experience the level of transformation and success on stage that they do!

What happens after the 6 months?

Before your 6 month commitment is completed, you will have a Zoom meeting with Coach Cara. In this call you will do a Progress Assessment together, celebrate your wins, and then strategize and design a plan for your next season, should you decide to continue with Team Rize. This could include a Maintenance Phase, a Growth Phase, or many different options of focus based on what your next level goals are. Since this is a customized program, it is based on your needs + goals!

Do you guarantee results?

We do not guarantee results or offer a money-back guarantee. The reason being, I can not guarantee the work that you will do, because that is solely in your control. However, I can guarantee that you will be fully supported and have the tools you need to achieve your goals. This aspect is in our control, and this part is upheld to the highest standard. We expect full commitment on both sides, because when both the coach and the client invest 100% - the result is extraordinary.

What's the investment?

Program pricing is something that I would be happy to chat with you about during our Strategy Call on Zoom. Due to the customized nature of our program, I would not be able to provide an exact price on the website that would apply to everyone. For example, if a client is not within the local area and will not be able to take advantage of our in-person posing sessions the price would be reduced since she would not be attending classes. In addition, some clients need longer than 6 months to prepare and look their best, and we are happy to accommodate a longer prep time given that space on the team allows for that. Once your full needs are understood, Cara will put together a customized program package. There will be a paid-in-full option that will be the lowest price option, as well as monthly payment arrangement options that make the program extremely affordable.

Do I need a gym membership?

While a gym membership is not required, it is preferred. A variety of weight lifting equipment will likely provide optimal results. That being said, we have had many team members be quite successful by utilizing the equipment they had in their home gym. For the pro level it's just not going to cut it if all you have access to is in your living room, using a table, chair and body weight. If you do happen to have a pretty nice home gym set up including a barbell, plates, and dumbbells, we can discuss if that will work for you.

How do I know if I am ready to join your program? I AM BUSY!!

As a busy wife, mother of 5, coach + business owner, I totally understand your concern!

But here's the truth and I'll be blunt, because I like to attract clients who are FOR REAL about change.

At the end of the day achieving superior results is either going to be a PRIORITY for you, or NOT.

It's that simple.

And you most likely will not be able to achieve the level of results you want by half-assing it.

It all comes down to choices...

Do you want to continue to be stuck in mediocracy and still not achieve your dreams + goals?

Or…

Do you want to go ALL-IN and test out what you can achieve when you give it everything you've got?

You have to make that choice.

I'm in my mid 40's and busier than ever, and I'm living my best life.

At the age of 40 I decided I was done playing small, and came back to competing after 14 years in retirement.

I won 2 pro cards that season, and placed 4th in Worlds as a pro the next month!

Then I had my 4th baby at age 43, and became the WNBF Pro Fitbody World Champion the next year!

The only one that places limits on what you can achieve is YOU. And I am here to support you fully in making your

dreams come true, just like I did for myself and countless other Team Rize members.

Which choice will you make?

Also, for some added perspective.

We workout about 4-6 times a week for about 1 hour (this varies of course for each client). We handle meal prep on the weekend so you don't have to stress about meals through the week. Or, keep it simple and I can connect you with the best meal prep companies available if that will take some of the burden off of you.

That's about 5-7 hours out of the 168 available hours in your week's time.

Can you set aside less than 7% of your week so you can commit to stepping outside of your comfort zone and testing out what you are truly capable of achieving?

After I join, are there going to be any hidden costs and supplements I need to buy?

No, there is nothing required other than your suit, heels, and jewelry you need to compete. I will recommend supplements such as protein powder and vitamins for example, if necessary and when applicable - but it's not mandatory. I personally think it may make life a bit easier for some women to drink a protein shake or two each day, instead of getting their protein from whole foods 100% of the time. But it will ultimately be your choice to decide what works best for your lifestyle and schedule. Our goal is to help make the process as easy to integrate as possible. After all, a program that is sustainable will always be the best choice for you.

How does the program work?

For you to have an amazing physique transformation, you will need three things: nutrition, workouts, and accountability. If you are lacking in any of those components, your results may be compromised.

We provide all of that for you in order to fully support you to get the best results possible. My job is to take out ALL the guesswork when it comes to your workouts and nutrition. Everything will be at your fingertips on my easy to use custom mobile app.

Your workouts will be shown in your calendar on the app. The exact number of sets and reps you have to perform will be provided, along with a video demonstration for every exercise, and written cues to be sure you are executing the movement properly and are engaging the appropriate muscles. Maintaining proper form is crucial in order to get the most out of the exercise. No need to turn to Google or YouTube to see how to perform an exercise - it will all be at your fingertips to ensure a seamless workout without any time wasted!

For your nutrition plan, I'm not the type of coach who expects you to spend hours creating gourmet meals that only you can eat, and then you have to make an entirely separate meal for the rest of your family. Let's be real, I certainly don't have the time for that! And i would never expect my clients to do something that I would not be able to do myself! I'm also not a coach who expects you to just eat chicken, brown rice, and broccoli for months on end to achieve the results you want. When you receive a premium service, the guesswork should be taken out for you. I provide sample recipes that can be as basic or gourmet as you'd like, and take the foods you like most into account. I have some clients that prefer meals to be basic + simple, and some clients that would not be able to last through prep like that. I believe in meeting clients where they are at, and providing a nutrition plan that they enjoy.

As a Team Rize client you will receive a DONE FOR YOU meal plan that will be as simple and convenient as you need it to be.

You will also receive your personalized macros, which will be adjusted as needed along the way in order to help optimize your results and progress at each stage of your prep.

In addition, we will help you reach a deeper understanding of macros and discover what foods work best for your body throughout the process of us working together. We want to make sure you don't just achieve amazing results, but you understand WHY and HOW your body functions with the nutrition it receives. This is extremely empowering knowledge, and something that will help you maintain your physique after stage as well.

For accountability, you will check in with your assigned coach every week using a link to submit your check-in form. You will answer your check in questions and then upload your progress photos into the app. (Don't worry, these photos are confidential between you and your coach.) We ask questions that go beyond just the number on the scale. We ask if you had your period, when do you expect it, how is your energy, how did your workouts go, and more! The details you provide, along with your photos, will give your coach the feedback needed to ensure you not only get great results, but NEVER stay stuck in a plateau during your journey.

For added support, if you ever have questions or are having a rough week and need a sounding board, you can always shoot your coach a message or voice note in the messaging feature of our Team Rize app 24/7. All messages are guaranteed a response within 24 hours during our business hours (Mon-Fri 9am-5pm).

What's the structure of the program?

These Phases will vary from client to client, as everyone's needs are unique. But to give a basic idea, it might look like this:

  • Prime and Balance (from 2-4 weeks)

  • Body Recomposition/Growth Phase (roughly 4-8+ weeks)

  • Cutting Phase (from 8-16+ weeks)

  • Peak Week (1 week)

  • Show (1-2 days)

  • Reverse Diet (4 weeks and beyond, if within the coaching period)