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Fat Loss Blueprint
Achieve lasting fat loss results in 3 simple phases!
Balanced
If weight loss feels harder than ever and keeping it off feels even more impossible…
This all-in-one course will help you master the 3 phases of nutrition so you can kiss yo-yo dieting goodbye and say hello to sustainable, lasting results.
(All without restriction so you can still enjoy your favorite foods and drinks along the way!).
Let me guess, you...
Have tried every diet under the sun and are tired of losing the same 10, 20, 30+ pounds more times than you’d like to admit.
Keep going back to Keto, Whole30, WeightWatcher’s, 1200 calories (insert your go-to diet here) because it’s “worked for you in the past”.
Feel frustrated with yourself because even though you have lost weight in the past you eventually burn out, fall off track and struggle to KEEP the weight off.
Have spent countless time and dollars on diets that are either too absurdly restrictive to follow long-term or leave you disappointed by your lack of results.
Have tried your hand at different exercise programs, gym memberships and home workout videos to help you “tone up” yet when you look in the mirror you are frustrated that you don’t LOOK like you workout as much as you do.
Are questioning if results like you see on Instagram are actually possible for you - or if your hormones, metabolism and body are beyond repair.
I get it, because I’ve been there too
Hi, I’m Shay -
Your dark chocolate, French fry, Prosecco loving head coach who’s achieved my own dream body in a balanced way using the 3 phases of dieting (yes, the same ones I teach YOU in this course).
But not before struggling with my own weight loss battles for the better half of a decade…
I was stuck
Trying all the fad diets
Eating “clean” during the week only to go overboard every weekend
Doing hours of cardio and HIIT workouts 6 days a week
Dreaming of my weekend cheat meal because my weekday food was so restrictive and boring
Thinking 1200 calories and more willpower was the answer
…Only to still feel discouraged when I looked in the mirror, insecure about my cellulite, uncomfortable in my clothes and beyond frustrated that the sale wouldn’t budge. Not to mention I was always hungry, had intense cravings, zero energy and constant bloating (yeah, I was pretty much miserable).
It wasn’t until I discovered the power of flexible dieting (aka tracking macros) AND pairing that with diet periodization (cycling through the 3 phases of nutrition) that my body began to transform in the way I always dreamed of - and I knew I was onto something that I had to share with other women.
Imagine what life would be like if you were to:
Drop those unwanted pounds and inches all while enjoying your favorite foods and drinks like pizza, ice cream and wine in a balanced way.
Try on any pair of jeans and feel confident in a swimsuit because you finally stuck with a plan long enough to see real results.
Feel your clothes fitting better, drop pant sizes and see your body tone up all without restrictive diets or hours of cardio.
No longer stress about gaining weight while enjoying restaurant meals, family vacations, holidays and all of life’s smaller celebrations in between.
Have a proven fat loss blueprint to follow that takes the guesswork out of dieting.
Feel confident about your ability to lose weight and keep it off for good this time because you have a sustainable, enjoyable, personalized plan to follow.
My guess is you’d show up with more confidence and joy in every area of your life - because feeling empowered and proud is contagious.
This is all possible for you!
Which is why, in this course I provide you with a structured, comprehensive plan for achieving fat loss using a balanced approach - so you don’t have to go at it alone.
Curious what types of results are possible when you follow my proven 3-phase Fat Loss Blueprint?
I get it, you’re ready to go all-in on your weight loss and body composition goals, but what you’re trying to find is…
A one-stop-shop for learning how to create a personalized macro plan - you’re sick of piecing together info from Instagram, Google and podcasts and want all the info in one convenient place
Straightforward education from a qualified coach (that doesn’t break the bank) - because let’s face it, you have a million other line items in your budget
A proven process to follow - if you’re going to spend the time and energy dialing in your nutrition, you want to make sure you get results
So that you can…
Enjoy chips & salsa and a skinny margarita knowing it won’t stall your progress because you know how to plan for it
Feel proud when your friends notice your weight loss and ask what you’ve been doing
Confidently stand in the front of the family photo with a genuine smile on your face
Experience what it feels like to have a flat stomach, toned legs and sculpted arms
Enjoy the freedom of ditching yo-yo dieting forever in exchange for the new, balanced lifestyle you’ve created for yourself
I don’t blame you! A sustainable, personalized, periodized nutrition plan has changed my life and so many others…
THE FAT LOSS BLUEPRINT
An all-in-one course designed to help you master the 3 phases of nutrition so you can transform your body and lose the weight for good - all without restriction.
Introducing
LET’S BREAK DOWN THE 3 PHASES:
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Cut Phase
Also known as a calorie deficit or fat loss phase.
In this phase you’ll learn how to lose body fat while retaining lean muscle mass with a personalized macro plan (this is where the weight loss magic happens!).
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Reverse Diet
A calorie deficit can’t be forever (or else your metabolism and hormones will start to suffer).
In this phase you’ll learn how to strategically increase your daily food intake WITHOUT regaining the body fat you lost in your cut phase.
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Maintenance Phase
Losing weight and keeping it off are two different things - and you need to master both in order to achieve lasting results.
In this phase you will learn how to maintain your weight loss results, enjoy food freedom, build muscle and continue to improve your body composition.
Here’s what’s inside
The Fat Loss Blueprint Course
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In this module, you’ll learn:
• Why weight loss has felt so hard in the past
• How to break the yo-yo diet cycle
• What macros are and how flexible dieting can make fat loss feel fun and balanced
• What diet periodization is and why it’s critical for your long-term progress -
In this module, you’ll learn:
• How your body burns calories + your personal fat loss calorie requirements
• How to calculate your very own personalized macro plan for fat loss
• Why protein and fiber make weight loss feel easier
• Tips for getting the most out of your cut phase (who doesn’t want an amazing transformation?!)
• Meal planning recommendations, recipes and sample meal ideas
• Everything you need to know about alcohol and weight loss
• What calorie cycling is + if it’s a good strategy for you
• What diet breaks and refeeds are + how to strategically use them to achieve your body composition goals -
In this module, you’ll learn:
• What a reverse diet is + why it’s so important for your metabolism and preventing fat regain
• The two types of reverse diets + how to know one is best for you
• How to create your very own personalized, step-by-step reverse diet plan + adjust your macros throughout your reverse
• Mindset strategies to help you through the process of eating more food -
In this module, you’ll learn:
• What maintenance is + why it’s critical for maintaining your goal weight
• How to calculate your personal maintenance macros
• What you need to do in order to build muscle, get stronger and see continued body composition changes while at maintenance
• How to execute a strategic maintenance phase to prevent gaining the weight back -
In this module you’ll learn:
• The most effective workout type to help you look more fit and toned
• What a proper strength training program looks like (BONUS: comprehensive 12 week home & gym lifting program included!)
• What NEAT is + why steps are critical for your long-term weight loss and weight maintenance efforts
• Where cardio falls into the plan + how much you should be doing -
In this module, you’ll learn:
• How to track your consistency so you don’t slow down your progress
• The key progress metrics to track + how to assess physical progress
• What “biofeedback” is + how to assess your levels
• When to make macro changes if progress stalls -
In this module, you’ll learn:
• How to use diet periodization for sustainable, long-term success
• What your next steps should be based on your primary goal
• How to maintain your results and keep the weight off for good
But that’s not all…
FAT LOSS JUST GOT EVEN EASIER WITH THESE SPECIAL BONUSES YOU GET AS PART OF THE COURSE:
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Custom Macro Calculator
Get customized macros based on your diet phase in a matter of seconds with this easy-to-use macro calculator designed with YOU at the center!
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Monthly Accountability Calendars + Digital Habit Tracker
Consistency is key, which is why having a convenient habit tracker on hand during each phase will provide self-accountability and skyrocket your progress
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Daily Progress Tracker
Stay on top of your progress with this comprehensive tracker where you can see your weekly average macros, calories, steps, workouts, weight and more!
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Macro-Friendly Eating Out Guide
This comprehensive eating out guide contains macro-friendly meal recommendations by restaurant type, helpful tips to simplify tracking when eating out, healthy meal substitutions, alcohol cheat sheets and low-calorie fast food order recommendations
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MyFitnessPal Tutorials
Tracking your food just got a lot less overwhelming and a lot more effective as I share how to make macro-tracking in MFP simple and quick
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High-Protein Bundle
This comprehensive protein bundle contains 30 high-protein recipes with macro breakdowns, a four week sample meal plan, clean protein shopping guide, high protein snack guide, and protein portion size guide
If you’re ready to…
Learn how to eat for YOUR body and YOUR goals (no more blindly following one-size-fits all diets).
Create a personalized plan for yourself (that allows you to enjoy all your favorite foods while seeing amazing progress).
Feel better overall (more energy, less cravings, less bloating, better sleep, less brain fog).
Get your hands on this proven 3-phase process (without paying the premium of a private coach).
Feel strong, confident and proud of your weight loss results (because this is bound to happen if you stick to the plan).
Create a true balanced lifestyle change for yourself and feel confident about maintaining your killer results (so you never have to “diet” again).
This comprehensive all-in-one course is going to be a life-changer for you!
Ready to dive into the 3 phases of nutrition so you can look and feel your best?
Get started today!
$247 ONLY $97!
One Payment - Lifetime access!
💻 Lifetime access to The Balanced Fat Loss Blueprint course + any future additions and updates.
🎥 9 educational modules with video lessons and downloadable resources.
🎉 6 special bonuses to set your up for forever results.
💕 Everything you need to lose weight, improve your body composition and maintain your transformation for a lifetime!
Certified Nutrition Coach I Certified Personal Trainer I Certified Pre & Postnatal Coach
Hi, I’m Shay
Like many women, I myself was stuck in the yo-yo diet cycle. Restricting during the week, going overboard on the weekends, fearing carbs and thinking 1200 calories and lots of cardio were the answer to my weight loss issue.
Sure I’d lose some weight here and there, but nothing ever felt truly sustainable and the weight would always come back on…
Until I found flexible dieting and started tracking macros. I learned that I could enjoy all my favorite foods in moderation while losing inches. I realized that I didn’t have to be super restrictive or eat absurdly low calories. I found that strength training did far more for my body composition than cardio. And I discovered that cycling through a cut phase, reverse diet and maintenance phase was truly the “magic pill” I was searching for.
This process was so life-changing for me, I decided to get certified as a nutrition coach so I could start helping other women achieve their goals in a balanced, proven way. Now here we are 6 years later, and I’ve helped over 1000 women transform their bodies (and relationship with food) using flexible dieting and diet periodization.
You can keep trying to lose weight on your own… or you can follow my proven fat loss blueprint to start taking simple, actionable steps toward achieving your goals TODAY!
This course will show you how to lose body fat, improve your body composition, tone up and FEEL better - all while still enjoying your favorite foods in a balanced, non-restrictive way. And the best part: you’ll also learn how to MAINTAIN your results for the long-haul.
You’ll never need another diet again after The Balanced Fat Loss Blueprint!
FAQ
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Since this is a self-paced course, you get to decide how quickly you move through the material. You will get immediate access to all the modules, video lessons, downloadable resources and bonus materials upon sign-up so you can jump right in. I recommend spending 2-4 weeks working your way through the entire course curriculum so you can learn the process. Since you get lifetime access to the course you can also come back to reference any lessons you want to revisit in the future!
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When you sign-up for Fat Loss Blueprint, you get lifetime access. This includes any future additions and updates to the course as well. This curriculum is something you can revisit time and time again along your journey to help you personalize your plan toward your goals no matter which phase you’re in.
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Nope! This course is designed to teach you all 3 phases of nutrition - making it a truly holistic program. Whether your goal is to lose weight, improve your body composition, learn how to eat in a balanced way, get stronger, improve your health, feel better or learn how to maintain your results for life - Fat Loss Blueprint has you covered!
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Due to the self-paced nature of this course, there is no ongoing coaching or community support with this program. I provide you with the information for you to implement on your own.
If you’re interested in more hands-on coaching or could benefit from additional accountability & support along your journey, be sure to check out my Life in Balance group program or VIP 1:1 Nutrition coaching.
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Nope! This course will teach you everything you need to know about flexible dieting and macro-tracking. The process of calculating your own macros is broken down into simple-to-follow steps + you get bonus access to our custom macro calculator - making creating your personalized macro plan stress-free and easy!
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Due to the structure of the course - where you receive all course materials, video lessons and resources immediately upon sign-up - there is a no refund policy on this program.