The Blueprint
Six points. One plan that fits your week.
A blueprint isn't a workout list. It's the whole picture: how you train, how you eat, how you recover, and how it all fits into the week you actually have. Six points, worked in order, so nothing important gets skipped.
The six points
What holds the whole thing up
Fitness
Strength work chosen for the body you have today. Joint-friendly where it needs to be, hard where you can handle it.
Food
Built around what you already love and what you'll realistically cook. No weighing everything, no banned lists.
Structure
Your week on paper, built around shifts, kids, travel and the days you're wiped. A plan that survives a bad week beats a perfect one you abandon.
Measurement
What we track, and what we deliberately ignore. The scale is the least interesting number in the room.
Accountability
Someone who notices when you go quiet. We look at what actually happened, not what was supposed to, and adjust from there.
Fun
If you dread it, you'll quit, and a plan you quit is worth nothing. This one isn't a bonus point. It's why the other five survive.
How it runs
From first call to first block
Nothing here is a surprise. This is exactly what the first month looks like.
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A free discovery call
Thirty minutes. You tell me what you're working with, I tell you honestly whether I'm the right coach for it.
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Your intake
A proper conversation about history, injuries, food and schedule, plus a workbook you fill in at your own pace.
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Your written blueprint
You get the plan as a document you can hold: your week, your sessions, your guardrails. Yours to keep.
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We train, then we adjust
Sessions start. After the first block we look at what worked, and the blueprint changes to match real life.
What you get
A document, not a screenshot
Your blueprint arrives written out properly: every session laid out, every cue that matters, and the notes about your body that a generic plan would never know to include.
- Your week mapped around your real schedule
- Sessions written with your history and injuries in mind
- Food guidance built on what you actually cook
- Rewritten every four weeks, as things change
Questions
Before you book
I'm not fit enough to start yet.
That's the most common thing I hear, and it has it backwards. The blueprint starts from where you are. That's the whole point of the intake. There's no level you need to reach before you're allowed to begin.
I've got an old injury.
Tell me about it on the call. Training around injuries is normal, and a lot of the programming exists specifically to keep you working without aggravating it. If something needs a physiotherapist or a doctor first, I'll say so.
My schedule is all over the place.
Shift work, night shifts and irregular weeks are planned for, not apologised for. The rhythm point exists for exactly this.
Do I have to be in Vancouver?
No. In-person sessions are Vancouver-based, but the blueprint, check-ins and group classes all work online. Plenty of coaching happens entirely remotely.
Do you do meal plans?
Food guidance is part of every blueprint. Standalone meal plans and recipe packs are coming to the shop soon. Join the email list and you'll hear first.
Start here
Let's build yours
Thirty minutes, no cost, no pressure.