A 6-month journey to strength, energy,
and confidence
Built on years of real-world coaching with athletes and everyday clients. The Core 5 Blueprint is a proven system that blends strength training, mobility, nutrition, and mindset work — so you finally build habits that stick.
The Core 5 is for people who…
You're tired of inconsistent workouts and weight gain
You want to feel strong without spending hours at the gym
You crave structure but hate extremes
You're finished with restrictive diets and starting over
You're willing to do the work with guidance
Five Pillars. One System.
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.
Yoga
Mobility, flexibility, and joint health — the foundation everything else is built on. Yoga restores range of motion and prepares your body for progressive training.
Pilates
Core strength, posture, and spinal support. Pilates builds the deep stabilizing muscles that protect your body as you progress to heavier loads.
Functional Fitness
Band and dumbbell workouts designed to build lean muscle and real-world strength. No gym membership required — just efficient, targeted training.
Flexible Nutrition
Macro tracking, calorie cycling, and intuitive structure. Learn the science of nutrition without restrictive meal plans — develop skills to make confident food choices.
Mindset Shift
Habit stacking, identity change, and sustainability. The mental framework that makes this a lifestyle — not just another program you quit after a few weeks.
The First 5: Your Foundation Weeks
Before the full 6-month journey begins, you'll build a rock-solid foundation with these five essential weeks.
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.
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.
Daily Movement & Mobility
Integrate simple mobility routines and increase daily non-exercise activity. Discover how small movement snacks throughout your day impact overall health.
Recovery Routines
Master essential recovery practices including sleep optimization, stress management, and physical regeneration techniques that enhance your results.
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
Each month builds on the last. The program evolves with you, ensuring you're never overwhelmed but always appropriately challenged.
Adaptation & Habit Setting
Master fundamental movements and establish baseline habits. Build consistency and create a strong foundation.
Progressive Strength
Systematic strength development with structured progressions. Learn proper form while gradually increasing intensity.
Fat Burn Phase
Strategic cardio and metabolic conditioning. Refine nutrition to support healthy body composition while maintaining strength.
Conditioning & Recovery
Balance intensive training with enhanced recovery protocols. Fine-tune nutrition for optimal results.
Integration & Strategy
Create your personalized maintenance plan. Learn to adapt through different life phases for truly sustainable results.
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.
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.
Frequently Asked Questions
What's included in every program
Ready to transform your relationship with fitness?
You don't need to have it all figured out. You just need a place to start.
No more starting over. No more second-guessing what works. Just a clear path forward with real support.