The Body Sculpt Blueprint
The Body Sculpt Blueprint
WE WORK TOGETHER FOR 8-12 MONTHS ON THE FOLLOWING:
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Restoring your metabolism to a highly responsive state
In order to efficiently and effectively lose body fat without it feeling like such an uphill battle, we have to fuel your metabolism with enough calories and get your body out of fight or flight. Clients are often surprised when they realize that eating MORE is actually what they’ve been in need of to feel and look better. This happens because we are sending the safety signal to your body which is what allows it to release fat.
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Establishing healthy habits that will serve you for life
Habits are the foundation of your health and well-being. Together, we’ll break free from patterns that don’t serve you and build new ones that elevate your energy, sleep, and mood - while also transforming the way you think about food and fitness for the rest of your life.
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Building lean muscle and increasing strength
Muscle is the foundation of longevity and the single most effective way to boost your metabolism (burn more calories when you sleep)! You’ll feel confident with your workouts and build strength that will benefit every area of your life.
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Mastering sustainable fat loss without restriction
We’ll guide you through how to efficiently and effectively drop body fat in a way that fuels you, not drains you - no more crash diets, no cutting out food groups, and no quick fixes. Just a strategy that teaches you how to properly fuel your body while achieving lasting results.
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Aligning your nutrition to fit your body’s specific dietary needs
You’ll gain an understanding of your body’s macro and micro nutrient needs so that achieving your desired body composition is guaranteed, while also remaining free of restriction. Your diet should not feel like a diet, but rather a lifestyle that takes into account date nights, travel, and social gatherings.
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Solidifying your progress and equipping you with the tools to maintain your results for life
Skipping the “diet after the diet” step is the exact reason why 90% of people who lose the weight initially, gain it all back and some in the years following. We work towards sustaining a faster metabolism and encourage full food freedom WITHOUT the fear of gaining the weight back.
Client Transformations
Coaching Services
Private Strength & Nutrition Coaching
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Our most personalized option, combining tailored nutrition with a progressive strength training program to optimize fat loss, build lean muscle, and maximize performance.
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Delivered through The Body Sculpt app with demo videos, progress tracking, and new workouts as you advance. Your coach monitors your logged sessions, assigns updates, and ensures your training adapts with you.
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You’ll complete a structured weekly check-in for progress review and adjustments, while also having 24/7 access to your coach through The Body Sculpt app. This blend of scheduled accountability and real-time communication ensures you’re supported every step.
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Access to The Body Sculpt resource library, including guides on grocery shopping, recipes, eating out, supplements, sleep, and more. Learn the “why” behind every adjustment so you can carry this knowledge into your lifestyle long-term.
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$699/month + tax. This is the highest level of support and personalization, designed to help you reach your body composition goals as efficiently and sustainably as possible.
Private Nutrition Coaching
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A fully customized plan built for your body, goals, stress levels, and lifestyle. Personalized macros and tailored targets remove the guesswork, helping you optimize fat loss, muscle growth, and overall well-being.
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You’ll complete a structured weekly check-in for progress review and adjustments, while also having 24/7 access to your coach through The Body Sculpt app. This blend of scheduled accountability and real-time communication ensures you’re supported every step.
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From restorative/metabolic reset to training, fat loss and long-term maintenance, your nutrition evolves with you. We carefully adapt your plan to avoid metabolic slowdowns, maximize results, and ensure long-term sustainability.
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Access to The Body Sculpt resource library, including guides on grocery shopping, recipes, eating out, supplements, sleep, and more. Learn the “why” behind every adjustment so you can carry this knowledge into your lifestyle long-term.
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$575/month + tax. Ideal if you already have a structured training program but want expert, personalized nutrition coaching to maximize results.
You’ll be provided with the correct blueprint for your body, stress levels, lifestyle, and goals. We remove the guesswork so that you have confidence in knowing your hard efforts will finally pay off. The constant guidance and accountability will provide you with the support you need to remain consistent long term.
NO MORE GUESSWORK
FAQs
1. How long do clients usually work with The Body Sculpt?
Every client’s timeline looks a little different - it depends on your goals, lifestyle, and starting point.
We always recommend mentally committing to at least 6 months together. This isn’t just to see an incredible physical transformation - it’s to give you enough time to learn how to sustain your results and feel fully confident in what you’re doing.
Most clients end up staying anywhere from 8 months to 2+ years, depending on how deep they want to go. Many choose to stay long-term because they love having structure, clarity, and someone in their corner doing the thinking, planning, and adjusting for them - freeing them up to simply execute and feel their best.
2. Do I need to live nearby to work with you?
Not at all! Our clients are located all across Canada, the U.S., and beyond.
Our coaching is designed to work 100% virtually - meaning you’ll receive personalized, clear, and actionable feedback each week no matter where you are. You’ll receive nutrition guidance and adjustments, training feedback, along with ongoing accountability and communication that help you progress confidently whether you train at home or in the gym.
We take your progress seriously because that’s what makes the difference - you’re never left guessing. You’ll learn proper form, how to maximize muscle stimulus, and how to train efficiently with the setup you have.
3. How long does it take to see physical change?
Everyone’s timeline will vary based on their starting point, nutrition, consistency, level of adherence to the plan and phase of coaching.
Most clients begin with what we call a Restorative or Metabolic Priming Phase - a very foundational step to reset your metabolism, support your hormones, and get your training and nutrition aligned. During this phase, you’ll often feel changes before you see them: better energy, improved digestion, deeper sleep, and a clearer mind.
Visible physique changes often begin to show within 6–10 weeks, depending on your level of consistency and adherence. Once you transition into your training (muscle building) or fat loss phase, that’s where you’ll start noticing major progress in both data and photos. Trust the process - the physical change always follows the internal work.
4. Do I need to be advanced in the gym to join?
Not at all! We work with women (and men) at every level - from complete beginners to experienced lifters.
If you’re brand new, we’ll teach you proper form, structure your workouts, and help you feel confident in the gym (or at home). If you’re more advanced, we’ll challenge your training, refine your technique, and help you take your results to the next level.
It’s not about where you’re starting - it’s about being coachable, ready to learn, and committed to showing up.
5. Can I train from home?
Absolutely. Many of our clients train from home!
Your program will be built around the equipment you have. Ideally, a pair of adjustable dumbbells and a bench is enough to create an incredibly effective setup. If you’re working with limited equipment, we’ll get creative with resistance bands, tempo, and unilateral work.
And when you’re ready, you can always transition to gym-based training - but it’s not required to see results early on.
6. Do I need to track my food or count macros?
During coaching, we’ll use tracking as a tool - it’s not a forever thing.
Our clients use an app called Cronometer so we can assess your intake and make precise adjustments to support your goals. That said, part of our coaching process is teaching you how to ease off tracking once you’ve mastered the basics - learning portion sizes, balance, mindful eating, and adjusting for your goals.
We also teach “rough tracking,” so you can stay on track while traveling, dining out, or living life without needing a scale or perfect conditions.
7. What if I travel a lot or can’t cook at home?
This is actually really common among our clients!
Whether you travel for work or are in a busy season of life, we’ll teach you how to navigate hotel breakfasts, restaurant meals, and airports while staying aligned with your goals. You’ll learn flexible strategies so you can maintain progress anywhere in the world - no “perfect environment” needed.
Our goal is to make your lifestyle work for you, not the other way around. The more adaptable you become, the more confident you’ll feel in every setting.
DO YOU QUALIFY?
in order to qualify you must:
Want to expedite your progress and finally feel in control of your physical results.
Be ready to put the quick fixes aside and commit to fully transforming your life
Be tired of the guesswork and information overload and just want a simple plan to follow
Be done with the excuses and ready to find a sustainable approach that actually fits your lifestyle long-term.
Be eager to learn and understand nutrition so you can confidently fuel your body and never need another “program” again.
Be willing to show up and do the work -consistency, accountability, and honesty are what make this process work.
Be ready to invest in yourself and your health to finally see lasting, life-changing results.
Private Coaching Application
For those who are ready to finally break through plateaus, lean out, and see visible muscle definition by optimizing your metabolism through nutrition & strength training. This is for the one who has tried it all and feel like they're doing everything right, but have little results to show for it. Due to high demand, you must meet the above criteria to qualify.