Build the balanced feminine physique you’ve been chasing, without guessing, extremes, or starting over every Monday.
A step-by-step blueprint for women who train, want visible shape, better digestion, fewer cravings, and a body that finally responds to what they’re doing.
You train.
You care.
You’re disciplined.
But something still feels off.
You’re lifting consistently, yet your glutes won’t grow the way they should.
Your waist fluctuates even when calories are on point.
Your shoulders don’t cap like you want.
You snack at night even though you swear you “ate enough.”
Your skin, digestion, or energy feels unpredictable.
This isn’t because you lack willpower.
It’s because you were never given a system built for the female body's needs and desires (yes, based on societal standards too!), lifestyle stress, and real-world training.
More effort is not the answer.
Better structure is.
The Balanced Female Physique Blueprint teaches you how to align your training, nutrition, habits, and mindset into one cohesive system, so your body actually responds.
Not by doing more.
But by doing the right things, consistently.
Inside the Blueprint, you’ll learn how to:
• Build glutes using movements that actually change shape
• Create a smaller, tighter waist through vacuums, de-bloat strategies, and fueling correctly
• Sculpt capped delts that elevate your entire physique and create the desirable x-frame
• Reduce and stop nighttime snacking by fixing what’s happening earlier in the day
• Support digestion, reduce bloating, and feel lighter in your body
• Adjust calories and macros confidently without fear or guesswork
• Rewire self-sabotaging habits using simple mindset tools that can actually stick
• Stack habits week by week so results compound instead of reset
Most programs treat training, food, and mindset like separate problems.
This Blueprint connects them.
You’ll understand why your body reacts the way it does, and exactly what to change when progress stalls.
This is how women stop feeling confused and start feeling in control.
Inside The Balanced
Female Physique Blueprint:
• The Bigger Butt Blueprint
• The Smaller Waist Playbook
• The Capped Delts Formula
• The Glow Skin Protocol
• Emotional Night Snacking Protocol
• Happy Gut Protocol
• The Fix-My-Mindset System
• Calories & Macros Made Simple
• Supplements With Benefits
• The Stick-To-It System
• A 6-Week Integration & Homework System
✅ This Blueprint is for you if:
You train regularly and want visible shape
You’re tired of guessing with food and macros
You want structure without obsession
You care about aesthetics and health
You want a system you can reuse again and again
❌ This is not for someone looking for shortcuts or extremes.
Hey, I'm Courtney!
I’ve been a successful female transformation (lifestyle) coach for over a decade. I work with women who want results (any kind!) without losing their sanity.
I’ve spent years bridging the gap between bodybuilding science and real-life female lifestyles, finding the middle of the spectrum for elevated success, and this Blueprint is the framework I use with my clients.
Download it. → Read it once. → Then apply it week by week.
You don’t need to overhaul your life overnight.
You just need a system that compounds.