Build Your Best Body & Live Fit, Forever.
Become your own Fit Body Architect to create your dream body and maintain it for life by following this simple step-by-step 5 phase design system.
• Lose Weight & Watch the Inches Vanish
• Enjoy What You Eat While Keeping the Weight Off
• Empower Yourself With The Knowledge to Create Your Own Macro-based Meal Plans and Strength Building Workouts to Keep Fit For a Lifetime
AVAILABLE FOR PURCHASE ON
Get Lean and live Fit, Forever
design
Design Your Meal & Workout Programs to Create Your Fit Body Blueprint
Using the 5 Step BUILT process and resources, design your own meal and workout plans, just as a personal trainer would
build
Put Your Plan into Action to Melt the Fat and Build Your Dream Body
Put your blueprint into action and get that toned and lean body you never thought possible, all on your own
achieve
Live Feeling Confident and In Control Of Your Weight, Always
Empower yourself with the knowledge to both create and maintain your best body ever, by your own design
what's inside
Chapters outline
The BUILT Chapters are outlined into 5 phases of your fit body design. After each chapter or phase, you will have a list of actionable deliverables to complete before moving to the next. Below is an outline with the deliverable items.
1
PRE-DESIGN
This phase will help you to find what is possible for your body type. You will research women who have a similar body composition when they started, and a lifestyle you are inspired by.
DELIVERABLES
1) Research 3 Women Who Inspire You In Body, Health & Career
2) Define Your Body Type
3) Study Macronutrients, Supplements & Muscle Groups
PRIMARY GOAL
Define Your Body Type and Form a Realistic Fit Body Goal
2
SCHEMATIC DESIGN
Schematic design you will define your goals through a S.M.A.R.T plan and learn basic macronutrients, which is the understanding of food categories such as proteins, carbs and fats. You’ll begin preparation by getting all of the items you need for workout gear and meal prep.
DELIVERABLES
1) Your SMART Plan
2) Your Macro Split
3) Your Type Of Workout Program & 4 Week Schedule
4) List Of What You Need To Be Successful
5) List Of Who You Need To Discuss Your Goals With
PRIMARY GOAL
Put Your Goal in Writing and Begin Preparing To Put Your Plan Into Action
3
DESIGN DEVELOPMENT
Design development begins to get more detailed in your daily planning. You will find how many calories and macronutrients you should be eating every day. This chapter you will create your own easy-to-reference food database so you can easily create daily meal plans that meet your macronutrient an caloric goals in the construction docs phase.
DELIVERABLES
1) Calculate Your Daily Calorie Goal
2) Calculate Your Daily Macro Grams
3) Create Your Favorite Foods Database
4) Create My Go To Meals
PRIMARY GOAL
Know Your Daily Calories & Macro Gram Goals. Built Your Easy Reference Food Database to create meals plans fast!
4
CONSTRUCTION ADMIN
With all of the preparation, study and planning you have done, you are ready to create your meal and workout programs for your first four weeks. You will create your daily and weekly program, along with how and when you will fit in meal prep and workouts.
DELIVERABLES
1) Form Week 1-4 Diet Plan
2) Week 1-4 Grocery List
3) My Meal Prep System
4) Week 1-4 Workout Program
5) Week 1-4 Time Block Calendar Overview
PRIMARY GOAL
Putting It All Together. Design Your 4 Week Meal & Workout Program - Let's Go!
5
CONSTRUCTION
Time to go all in and track how you daily, weekly and at the end of your four weeks. Assess how the four weeks went and either tweak or keep going on your plan to accomplish your goals.
DELIVERABLES
1) Put Plan Into Action With Daily & Weekly Tracking
2) Join or Create a Fitness Challenge
3) Continue 4 Week Plans Until Big Goal is Complete
4) Create Your Maintenance Plan
PRIMARY GOAL
Put Your Program Into Action & Complete Your First Goal. Then Create A Maintenance Plan To Continue Living Fit By Your Design With The Lifestyle.Bonus Resources
All the tools and resources into one place that you need to successfully create results-based fitness plans
create your own meal plans
Easily create your own meal plans that fits to your lifestyle with the meal plan tool
Meal Plan Samples
Example meal plans filled with clean foods and based off macronutrient splits of low carb, moderate carb and high carb. Sample Meal Plans created for your specific bodytype and as a template
Power 100 Food Database
100 healthy food database with item, amount, calories, and macronutrient info – provided for easy reference to create your own meal plans
Meal Prep System Sample
Meal prep simplified with samples of what and how to cook for efficiency – keep prepared with more time for life.
create your own workout plans
Create your own gym or home workout plans with the valuable resources within BUILT
EXERCISE LIBRARY
Top 10 exercises for each muscle group. Filled with instruction, illustrations, primary/secondary muscle groups and suggested reps and sets for beginners.
GYM WORKOUT SAMPLES
Sample strength training gym workouts for 3, 4 and 5 days.
HOME WORKOUT SAMPLES
Sample strength training home workouts for 3, 4 and 5 days.
Worksheets, templates & Challenges
Worksheets to keep you accountable, templates to guide, and a 4 Week Challenge to motivate you
Worksheets
Worksheets at every design phase to keep you accountable.
Templates
Templates for a simple way to plug in and get your Fit Body Blueprint created easily.
BUILT 4 Week Challenge
Put it into action and win prizes!
About the Author
Michele is an architectural designer (MARCH) who has International experience in building multiple $500M+ dollar projects. After moving overseas from Kansas to work as an architectural designer in Hong Kong, she gained weight in her late 20’s due to a sedentary lifestyle filled with stress, bad food choices, and lots of wine!
After trying nearly every fad diet on the market, she decided to transform her life once and for all. She brainstormed and applied the same principles of the 5-phase process she uses to build buildings to building her fit body. She went from overweight to becoming a nationally qualified figure competitor and fitness model in the USA.
Knowing what it feels like to live unconfident, feel like a failure daily, and to not know how to eat or workout for your body, Michele became a NASM certified personal trainer to help women live healthy and confident.
She created BUILT to empower women with the knowledge and tools to gain control over their health and fitness, once and for all. It is the resource that she wished she had when she first started her journey. If she can just help one woman through her story, experience, expertise and unique perspective as an architect-fitness professional, then she considers the book a complete success.
WHAT OTHERS ARE SAYING
This book is such a powerful resource – I have put together my plan and am so excited to begin!
Anna Thompson
WOW! Built had everything that I needed – and I’ve already lost 10 lbs. The resources, samples and templates were exactly what I needed. Thank you!!
Julia Sanders
Before this book, I was jumping from diet to diet and spending so much time hiring trainers to program my workouts and diet. This has all changed – I now feel like I understand how to do this. Amazing!!!
Lizzy Anderson
Get the BUILT Body Blueprint System Today to Design & Build Your Best Body
Use the BUILT companion planner to create your Fit Body Blueprint and start building your best body, ever.
