Welcome to The THRIVE Blueprint!

Welcome to 1:1 coaching! This lesson covers all the”need to knows” so you can hit the ground running.

Here, we’ll explore what truly drives you. We’ll identify your goals, your “why,” and the roadblocks that have held you back in the past. Think of this as laying the foundation of a house—the stronger the foundation, the more resilient and adaptable you’ll be.

This week, we’re breaking it down into simple, relatable concepts so you can feel in control of your health journey. You’ll discover how your metabolism adapts to your habits, why nourishing it properly is essential, and how to set the stage for long-term success. Let’s start building a strong foundation together!

Fueling your body starts with understanding the essential building blocks: macronutrients. Proteins, carbs, and fats aren’t just numbers on a label—they’re the tools your body uses to thrive. This week, we’ll explore how each macro supports your energy, recovery, and overall health. By the end, you’ll have the confidence to create balanced, goal-supportive meals with ease.

Discover a New Approach to Measuring Success

In this week’s lesson, we’ll break free from outdated and limiting beliefs about the scale. Together, we’ll explore how to redefine progress, shift your mindset around weight, and learn how to use data effectively to celebrate victories beyond just the numbers.

Fueling your body starts with understanding the essential building blocks: macronutrients. Proteins, carbs, and fats aren’t just numbers on a label—they’re the tools your body uses to thrive. This week, we’ll explore how each macro supports your energy, recovery, and overall health. By the end, you’ll have the confidence to create balanced, goal-supportive meals with ease.

Nutritional periodization is about aligning your eating habits with your goals and life phases. Think of it as a flexible roadmap that adapts to your needs, whether you’re focusing on fat loss, building muscle, or maintaining your progress. This week, we’ll dive into how to adjust your nutrition for these phases while keeping your goals and well-being in balance.

Non-Exercise Activity Thermogenesis (NEAT) is the energy you burn doing all the things in your day that aren’t traditional exercise—walking, fidgeting, cleaning, and even laughing! This module is here to show you how to incorporate more NEAT into your routine, effortlessly boosting your energy and supporting fat loss.

Your body works best when it knows what to expect. By establishing nutrition routine, you’ll feel more energized, reduce cravings, and create the foundation for long-term metabolic health.

Tired of feeling stuck when it comes to meal choices? This lesson will help you build a personalized Nutrition Toolkit—a simple, go-to system of balanced meals that align with your goals without the stress. You'll learn how to structure meals using the Plate Method, create a list of easy, macro-friendly options for each meal, and adjust portions based on hunger levels. By the end, you’ll have a sustainable, flexible nutrition system that makes healthy eating effortless!

Discover the science behind progressive overload and how to amplify your current training for optimal strength, resilience, and confidence. Get ready to transform your workouts—and your life!

Creating your own personalized nutrition system is like designing a roadmap for success that fits seamlessly into your life. This week, you’ll learn how to simplify meal planning and prep, turning healthy eating into a consistent and stress-free habit. By the end of this week, you’ll have a system in place that keeps you feeling nourished, energized, and in control.

Overwhelm is a common feeling in our busy, fast-paced lives. This lesson is designed to help you break free from the cycle of overwhelm, empowering you to take ownership of your thoughts and actions.

Zone 2 keeps your body in a fat-burning state, improving metabolic efficiency and cardiovascular endurance without overwhelming your system. In this lesson you’ll learn how to leverage it as a part of your weekly workout routine to support a well rounded fitness approach to full-body health and vitality.

No more restrictive diets. No more food guilt. Just a clear path to balance, confidence, and clarity in your choices. Get ready to feel empowered as you learn how to create a sustainable lifestyle that aligns with your goals and allows you to savor life’s sweetest moments.

Here, we’ll explore the foundation of self-trust and provide practical tools to help you build confidence, navigate challenges, and approach growth with resilience and clarity.

Nutritional literacy is more than knowing what’s on your plate; it’s understanding how food fuels your body, supports your goals, and fits into your life. It’s the foundation of informed decision-making, giving you the tools to confidently choose foods that nourish you and align with your intentions.

Welcome to a framework that meets you where you are. Life isn’t linear, and neither is progress. Adjusting the dial is about learning to navigate life’s ups and downs without abandoning your health goals.

You’ve built a strong foundation, and now it’s time to take your progress to the next level. Phase 2 is all about creating a sustainable fat loss phase while maintaining energy, strength, and muscle. This is where strategy meets action, and every small step brings you closer to your goals.

This week, we’re digging into what it really takes to nail a fat loss phase without feeling like you’re chained to some rigid plan. Think small, intentional shifts that let you live your life, not put it on pause. Let’s walk this out together—you’re gonna crush it.

In this lesson, you’ll learn the key difference between a “Willing to Do” mindset and a “Can Do” mindset—and how each one impacts your consistency, confidence, and long-term results. You’ll explore real-life examples related to nutrition and movement, reflect on your own patterns, and discover how small mindset shifts can help you take action without waiting for perfect conditions.

Fat loss doesn’t have to mean small portions and constant hunger. By focusing on high-volume, nutrient-dense foods, you can eat satisfying meals while staying within your calorie goals. This lesson will teach you how to harness the power of these foods to boost satiety, manage cravings, and make your fat loss journey feel abundant rather than restrictive.

Stress and sleep are two underrated factors that directly influence hunger, cravings, and your ability to lose fat effectively. While they may seem like background players in your journey, they’re often the missing links to sustainable results. Understanding how these factors work can help you adjust your nutrition, manage your lifestyle, and achieve your goals with less resistance.

Feeling stuck can be frustrating, but plateaus are an essential part of growth. They signal the perfect time to pause, reflect, and make strategic tweaks that bring you closer to your goals. This lesson is all about transforming those roadblocks into stepping stones.

Food is not just fuel; it’s also joy, culture, and connection. In this lesson, we’ll explore how to enjoy indulgent foods mindfully, ensuring they enhance your life without pulling you off track.

This lesson will also introduce the concept of diet breaks, explain their benefits, and provide guidance on incorporating them. Along the way, we’ll troubleshoot common roadblocks and discuss strategies for managing movement, stress, and sleep.

Reverse dieting is a restorative practice—a way to rebuild your metabolism, restore energy levels, and create a sustainable foundation for long-term health. It’s not just about adding calories back; it’s about giving your body what it needs to thrive after weeks of hard work in a deficit.

You’ve worked hard to reach this point, and now it’s time to solidify your results and embrace a lifestyle that feels effortless and empowering.

This phase is all about increasing your caloric intake strategically, restoring your metabolism, and giving your body the energy it craves to feel vibrant, strong, and unstoppable.

You’ve spent time learning how to track macros, portion meals, and hit goals with precision. But now, it’s time to take a step forward into something even more powerful: trusting your body and building intuitive habits. This is where we shift from relying on numbers to tuning into your internal cues like hunger, fullness, and satisfaction.

This lesson is all about celebration, reflection, and stepping into the next chapter of your health journey with renewed confidence. Whether you’re wrapping up a fat loss phase, mastering maintenance, or cultivating consistency in your daily habits, this is your opportunity to pause, honor your progress, and envision what’s next.