What it looks like
Sample pages from real Blueprints, with the personal details taken out. Yours will look nothing like these, because yours will be about you.
The SuperPowered (R)evolution
A personalised plan for your movement, food, and nervous system, built around you, so you know what to do, and why you're doing it.
Starts with a quiz · then onlineMost programs are built around an average that doesn't really exist. The Evolution Blueprint is a fully personalised plan built around the specific areas of your health and fitness that need attention right now.
It tweaks around whatever you're living with. Autoimmune conditions, chronic pain, POTS, diabetes, fatigue, injuries, medication, the days your body just won't. Your food plan gets tagged for what you can actually manage on a hard day, your movement plan gets built from where your heart rate sits, and you get the advice you need to fold all of that into how you move, rather than a plan that pretends none of it is happening.
You choose the capacities you want to work on. I build a detailed 3-month plan and a broader 4 to 6 month outlook across those areas, then walk you through it together so you're not left guessing what I meant.
And because a plan only works when your nervous system is on board, your nervous system is supported in every capacity. If you want to go deeper, nervous system is its own capacity you can add.
You can start with one capacity or two, and add more at any time. Food and movement work best as a pair, but one capacity on its own is still a full, specific plan in its own right. You choose from movement, food, habits, sleep and nervous system. Connection, communication, hobbies and more are part of capacity building too, and those are usually worked on in 1:1 coaching. Nervous system is its own capacity, one you can add on and go deeper with, and your nervous system is supported in every capacity, because that's what capacity building is for.
A structured training and movement plan aligned to your body, your goals, and your current starting point. It builds as you do, at a pace your body can keep up with.
A food plan built around what you already eat, your body type, and your goals. No restriction for the sake of it, and nothing on it you'd never cook.
The small daily structures that make everything else sustainable. This is the bit that holds the rest together between sessions.
A plan for winding down, when you sleep, and what keeps getting in the way, built around the nights you actually have.
When your nervous system is dysregulated, food choices suffer, training capacity drops, habits don't stick, and sleep gets harder. That's why it's its own capacity: a plan of nervous system practices to follow and tick off, so you can go deeper. And whichever capacities you choose, your nervous system is supported in every one.
It starts with a quiz you fill in in your own time. Then we meet online and map everything out together: what you're eating, how you're moving, what's working, what isn't, your body composition, your goals, and your nervous system baseline. That's where the plan gets built from.
Between sessions, I put the plan together, specific to you, structured around what came up in your intake, and built around your real week.
We walk through the plan together so you understand every part of it. You can ask questions, we can refine anything that doesn't feel right, and you leave knowing how to use it.
You walk away with a complete Blueprint, a video walkthrough of your exercises, and a clear picture of the next 3 to 6 months. If you want support rolling it out, ongoing 1:1 coaching is available, and I work with people in 3 and 6 month blocks so there's time to build on it.
"This is the missing gap in the fitness industry… I finally had a plan that made sense for me… I finally understood what my body actually needed."
Elie"I feel confident at the gym now. I know what I'm doing and why, and I'm finally seeing the results I was chasing for years."
Shayli"I love that I can train at home without the guesswork. No babysitter needed, and I know I'm doing the right things for my goals."
DebYour Roadmap. One page, five phases, six months. Where you are and what's next, so you're not holding it all in your head.
Your Body Type Overview. How your body specifically responds to food, stress and training. A map of your own biology, not a personality quiz.
Your Phase Guide. Portions for the phase you're in now, measured with your own hand instead of scales. Plus the signal that tells you the next phase has opened.
Your Food Plan. Breakfasts, mains, small meals and snacks, built only from food you already eat and can tolerate. Flagged for your conditions, with a flare day section and freezer options.
Your Master Food List. For when choosing is the hard part rather than cooking. Point at something instead of deciding from scratch.
Your Movement Plan. Three months mapped week by week, with your heart rate zones calculated for you. It explains why month one is gentler than you think you can handle, and what opens up when your body is ready.
Your Workouts. The actual structures, ideas for exercises. Printable, one per page, with room to log your reps across four weeks so you can see the progress instead of taking my word for it. Some people prefer to follow along though, that's why we make the Movement & Mindfulness Hub accessible.
Your Weekly Checklist. A single page for the fridge. Ticking it is the whole job.
Behind all of that sits a second set of documents you never see: your full baseline assessment, your energy and macro calculations, the coach roadmaps, the phase map, and a written record of every week. That's on purpose, the numbers are mine to hold. Your job is the next meal and the next session.
It's rarely what people expect. The scale is the slowest and least interesting signal in the pack. What tends to shift first is that the days stop costing so much. Eating stops being a decision you have to win. Movement stops being punishment you have to earn. The crash that always used to arrive around day nine doesn't arrive, because the plan was built for the nervous system you actually have rather than the one a program assumed you had.
Then around week six, most people notice something quieter and much more useful. They've stopped starting over.
Not a body held together with willpower and a fresh start every January, but a way of eating and moving that survives a bad week, a flare, a deadline, a grief, and is still there on the other side. Strength that shows up in ordinary places. A body you can live inside instead of manage.
Ongoing work, the monthly rebuild and the weekly written summary after each check-in, sits with coaching and the Deep Dive rather than inside a one-off Blueprint.
Sample pages from real Blueprints, with the personal details taken out. Yours will look nothing like these, because yours will be about you.
2 Capacities
$297
The complete Blueprint package
One Capacity
$157
Built and sent to you, no call needed
Add a Capacity
$197
Per additional capacity, added to the 2 Capacity Blueprint
Start with one capacity for $157, or take the whole thing. No call needed to buy, but email me first if you'd rather ask something.
Get your BlueprintOr email me here if you'd like to ask something first.