A 6-Month Journey to Strength, Energy, and Confidence
This isn't another quick fix. The Core 5 Blueprint is a proven system that blends strength training, mobility, nutrition, and mindset work—so you finally build habits that stick.
Build Strength
Develop functional strength through proven training methods designed specifically for women's bodies and goals.
Boost Energy
Fuel your body with nutrition strategies that increase daily energy and support your fitness journey.
Gain Confidence
Transform your relationship with fitness through mindset work that builds lasting confidence and habits.
The Core 5 Blueprint integrates all five essential pillars of sustainable fitness into one structured program. Every step is mapped out from Day 1 to Month 6, taking the guesswork out of your transformation journey.
Is This Program Right For You?
You're tired of inconsistent workouts and weight gain
You start strong but life gets in the way, and you're frustrated with the cycle of commitment followed by falling off track.
You want to feel strong without spending hours at the gym
Between work, family, and other responsibilities, you need efficient workouts that deliver results without consuming your entire day.
You crave structure but hate extremes
You're done with all-or-nothing approaches that leave you feeling deprived and destined to fail.
You're finished with restrictive diets and starting over
You've tried countless eating plans that worked temporarily but ultimately left you back at square one.
Your Transformation Journey
Gain Strength, Reduce Pain
Build functional strength that translates to everyday activities. Wake up without stiffness and move through your day with less pain and more energy. The Core 5 approach prioritizes joint health alongside muscle development.
Improve Muscle Tone & Confidence
Develop visible muscle definition and embrace the power of your body. As you progress through the program, you'll notice changes not just in how you look, but in how you carry yourself with newfound confidence.
Learn How to Eat Without Guilt
Break free from restrictive eating patterns and develop a healthy relationship with food. Our flexible nutrition approach teaches you how to fuel your body without obsession or deprivation.
Build a Sustainable Lifestyle
Move beyond quick fixes to create lasting habits. The Core 5 Blueprint focuses on sustainability, helping you develop a fitness and nutrition approach you can maintain for life.
The First 5: Your Foundation Weeks
Week 1: Movement & Baseline Training
Establish your starting point with foundational movement patterns and initial fitness assessments. Begin with guided workouts tailored to your current ability level.
Week 2: Protein + Nutrient Density
Learn how to balance your plate with proper protein portions and nutrient-rich foods. No strict meal plans—just practical strategies for fueling your body.
Week 3: Daily Movement & Mobility
Integrate simple mobility routines and increase daily non-exercise activity. Discover how small movement snacks throughout your day impact overall health.
Week 4: Recovery Routines
Master essential recovery practices including sleep optimization, stress management, and physical regeneration techniques that enhance your results.
Week 5: Routine Integration
Bring all elements together into a cohesive weekly rhythm. By the end of Week 5, you'll have a clear daily routine that feels sustainable and energizing.
Your 6-Month Blueprint Journey
Month 1: Adaptation & Habit Setting
Focus on mastering fundamental movements and establishing your baseline habits. This month is about building consistency and creating a strong foundation for everything that follows.
Months 2-3: Progressive Strength Training
Begin systematic strength development with structured workout progressions. Learn proper form and technique while gradually increasing workout intensity and complexity.
Month 4: Fat Burn Phase
Incorporate strategic cardio and metabolic conditioning. Refine nutrition strategies to support healthy body composition while maintaining muscle strength and energy.
Month 5: Conditioning & Recovery
Balance intensive training with enhanced recovery protocols. Focus on mobility, stress management, and fine-tuning your nutrition approach for optimal results.
Month 6: Integration & Long-Term Strategy
Create your personalized maintenance plan. Learn how to adapt your approach through different life phases and challenges for truly sustainable results.
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Weekly and Monthly Support Elements
Weekly Check-ins
Regular accountability with your coach to review progress, overcome obstacles, and adjust your plan as needed
Mindset Sessions
Guided exercises to develop the mental resilience needed for long-term success
14:10 to 16:8 Fasting
Optional monthly metabolic health protocol adapted to your individual needs and schedule
Journaling & Vision Work
Structured reflection tools and Power Hour templates to strengthen your commitment
Each element is strategically timed throughout your journey to provide support exactly when you need it. The program evolves with you, ensuring you're never overwhelmed but always appropriately challenged.
Everything You Need for Success
Weekly Coaching & Check-ins
Regular accountability and guidance from your dedicated coach to keep you on track and making progress.
Personalized Workouts in Trainerize
Access your custom workout plan through our easy-to-use app with video demonstrations and progress tracking.
Core5 Community Access
Connect with like-minded women for support, motivation, and celebration of victories both big and small.
Milestone Rewards
Special recognition and rewards at 50, 100, 150, and 200 workout milestones to celebrate your consistency.
Additional Program Features
Monthly Masterclasses & Mindset Modules
Dive deeper into specific topics with expert-led sessions that enhance your understanding and motivation.
Flexible Dieting Tools & Macro Education
Learn the science of nutrition without restrictive meal plans. Develop the skills to make confident food choices that support your goals.
Progress Tracking Systems
Comprehensive tracking tools that focus on metrics beyond the scale, helping you recognize your progress in multiple dimensions.
Reflection Tools & Templates
Guided journaling prompts and planning frameworks to strengthen your mindset and clarify your vision.
What This Program Is NOT
No Restrictive Meal Plans
Freedom to enjoy food without rigid rules
No Daily 90-Minute Workouts
Efficient sessions that respect your time
No Guilt-Driven "Motivation"
Positive coaching that builds you up
The Core 5 Blueprint is a real system built for real life. We understand that you have responsibilities, preferences, and unique challenges. Our approach gives you structure without suffocation, guidance without guilt, and flexibility without chaos. This program adapts to your life—not the other way around.
Success Stories from Women Just Like You
Sam, 32
"This is the first program I've stuck with longer than a few weeks. Six months in, I'm 40 lbs down and stronger than I've been."
Cec, 48
"My joints feel better. I feel better. After years of on-and-off exercise that left me sore and discouraged, the Core 5 approach actually helped me build strength without the pain. The mobility work has been life-changing."
Carol, 70
"For the first time in years, I went shopping on vacation and didn’t beat myself up. I actually felt GOOD in my body."
How We Support Your Journey
Personal Assessment
We start by understanding your unique needs, history, and goals. Your program is tailored to your starting point—not someone else's. This comprehensive assessment covers physical capabilities, nutrition habits, lifestyle factors, and mindset patterns.
Custom Blueprint Creation
Using your assessment data, we develop your personalized Core 5 Blueprint. Your plan addresses your specific challenges and leverages your individual strengths. Every workout, nutrition strategy, and mindset practice is selected specifically for you.
Ongoing Coaching Support
Your coach provides regular check-ins, feedback, and adjustments throughout your journey. As you progress and your needs change, your program evolves with you. This dynamic approach ensures you're always moving forward at the right pace.
Frequently Asked Questions
How much time will I need to commit each week?
The Core 5 Blueprint requires 3-4 structured workout sessions per week, each lasting 30-45 minutes. Additionally, we recommend 10-15 minutes daily for mobility work and mindset practices. The program is designed to be flexible—you can split sessions or adjust timing to fit your schedule.
Do I need special equipment or a gym membership?
No gym membership required! You'll need a basic set of dumbbells (light, medium, and heavy for your current strength level), resistance bands, and a yoga mat. We provide specific recommendations based on your starting point, and many exercises can be modified to use household items if needed.
I have previous injuries. Is this program still suitable for me?
The Core 5 Blueprint emphasizes proper form and joint health, making it appropriate for many individuals with previous injuries. During your initial assessment, we'll discuss any limitations and modify your program accordingly. The mobility and Pilates components are especially beneficial for rebuilding strength safely.
How is this different from other programs I've tried?
Most programs focus exclusively on workouts or diet plans without addressing the foundational habits and mindset shifts necessary for long-term success. The Core 5 Blueprint integrates all five essential pillars in a progressive system, building each element at the right time to create sustainable change.
Program Options
All programs include access to the Core 5 app, community, and basic resources. The 6-month options provide more extensive support, personalization, and accountability features. Payment plans are available with no additional fees or interest.
What’s Included in Every Program:
✅ Full access to the Core 5 App
✅ Weekly coaching & habit check-ins
✅ Private community & support space
✅ Guided mobility, strength, and recovery programming
✅ Nutrition tools, mindset coaching, and journaling prompts
✅ Progress tracking, challenges, and rewards
Ready to Transform Your Relationship with Fitness?
You don’t need to have it all figured out. You just need a place to start.
If you’re ready to feel strong, energized, and in control—this is your blueprint.
No more starting over. No more second-guessing what works. Just a clear path forward with real support.