Body Blueprint

coaching program

Imagine how good it will feel

to finally fit back into your old clothes

while exercising LESS & eating MORE

Hi Friend! I'm Rose, a Certified Menopause Coaching Specialist, Personal Trainer, & Nutritionist with 10 years experience.

The Body Blueprint Method means learning how to tailor your plant based diet to fitness- from postpartum to perimenopause and beyond...without constantly thinking about food.

At Body Blueprint, we tell you exactly what to do

to get into the BEST shape of your life, forever.

My team has coached 1000+ women, getting them

into the best shape of their lives.

We are also one of the

only programs out there with

certified menopause coaching specialists.

Our results are

frankly incredible

& 100% Guaranteed.

A COACH in your corner, 24/7 access via phone and text, who helps you overcome your biggest roadblocks to your success.
A 100% customized nutrition PLAN designed around your preferences and schedule.
Only 2 strength workouts per week done at home.
The peace of mind that you are doing everything right.

HOW IT WORKS:

Step 1: Fill out the application.

Not everyone gets accepted. If you are accepted, you will receive a text/email within 24 hours confirming your free consultation call.

Step 2: Welcome to the fam!

When you come on board, I'll welcome you into the community and your coach will reach out immediately to schedule the Kickoff Call! Everything is customized specifically for you.

Step 3: Get results or your money back.

Sit back, relax, and get frankly unbelievable results.

We believe in teaching you how to maintain your results forever. However, 40% of our clients will stay for over a year because they love this family..

Is this you?

You eat SO healthy.

You work out.

NOTHING is budging.

You might think that eating MORE and working out LESS could never work for you...but so did these real women.

"I finally got the lean look"

"You've got muscles mum"

"My only regret is not starting sooner"

Coaching with Rose & the 16 Week Body Blueprint Program

Program Curriculum

Weeks 1-4- "Oil Change"

The program follows a 3 phase process: oil change, ramp up, and autopilot. We are going to re-fuel you, get you to eat MORE and then put you on autopilot so you can just keep going for the rest of your life.

Each week of the program is dedicated to setting and achieving a small personal “win.” That builds your consistency.

Weeks 1-4 are all about getting your routines going, becoming a food prep pro, learning the “structure” or “blueprint” to what you’re eating, establishing inside jokes with your coach, and breathing a sigh of relief when you see visible progress.

You’ll feel leaner instantly and you'll start seeing it on Day 9.

Weeks 5-8- "Ramp Up"

Do you feel like you just want to eat 3 slices of pizza on a Friday night?

This phase is all about learning how to STILL socialize, drink wine, eat cake etc while losing fat.

You’ll forget about what falling off on weekends feels like.

You'll be eating so much food while losing fat and your body will ramp up into a fat burning machine.

Feeling good and eating fun foods is what you just do.

We will also be sending you gifts along the way as you reach your goals.

Weeks 9-12- 'Still Ramping'

You’re cruising!

By this point, you’ll be immersed in our family- attending the group calls and meditations, participating in the challenges, and sending weird food pics in for everyone to geek out over.

You’ll continue to eat more while losing fat, start to see and feel your muscles pop, and your husband and friends will REALLY start to notice.

You’ll be going through the modules learning all your tools: macronutrients, vitamins& supplements for hormonal support, how to write your own workouts, how to build your own recipes, etc!

Weeks 13-16- "Autopilot"

Afraid of gaining it all back like you’ve done in the past?

No worries, friend! You will learn the step by step method to ensuring that you maintain your fat loss forever. If you leave us after the 16 weeks, you won’t be high and dry.

You’ll leave with tangible tools on what to do post program.

However, 44% of our clients stay with us in our Inner Circle program for an additional 4 months to progress into the muscle burning phase and eat even more calories!

Not convinced yet?

Meet Jaime, lost 60lbs on her own and hit the plateau...

Most clients, like Jaime, know what to do to LOSE the weight- but don’t know how to maintain it.

She came to my program after losing 60 pounds all on her own by eating 1000 Calories every day for an entire year.

She had reached a plateau with a few pounds left to lose that wasn’t budging (Day 1 pic).

She was terrified of continuing to feel hungry.

We designed a nutrition plan that suited HER work schedule, and taught her how to eat whatever she wanted without FEAR that she would gain the weight back.

Jaime has created a whole new version of herself and wants to go back to school to become a health coach.

Jaime now eats 2300 Calories a day and is lean.

Imagine if she didn’t join….

She went from commuting every day into the city walking 15,000 steps to transitioning to remote working and constantly stress eating.

Like many, she lost herself and the motivation she used to have for the gym.

She was planning to go back to eating 1200 Calories a day and doing cardio to lose it, just like she always done.

Meet Ro, 30, who gained the quarantine lbs and was going to start eating 1200 Calories to lose it

She has a VERY busy social life as she entertains clients for work so she found eating 1200 Calories super restrictive and unsustainable. We got her to eat 2000 Calories and lean out without giving up alcohol.

Meet Kelly, 60, wanting to feel "sexy" again

Kelly came to me after trying a high carb and low fat vegan diet (Starch Solution) that just didn't work for her.

She, like so many women, gained weight during menopause and was trying to eat healthy but it was an uphill battle with her metabolism and hormones.

She was frustrated and struggling to feel like her spunky self again.

She cried on every coaching call with me in the beginning as we navigated through these NORMAL menopause changes together.

She only had capacity for 2 strength workouts per week and needed simple meals with no tracking.

That's all it took to get her results. She was fitting back into her clothes and her husband couldn't keep his hands off her!

Meet Rebecca, 30, Weight Loss Journey Post Baby

Rebecca lost 80lbs on her own doing Starch Solution but then hit a 6 month plateau.

Frankly, Starch Solution stops working and cannot get you toned. It simply fails to hit the targets your body needs to build muscle.

We transitioned her to our "Blueprint Method" and she was able to get into the best shape of her life in just 120 days as a busy mom of 2 under 4 kiddos.

You will never find another coaching program with 400 recipes quite like mine....

Still need some convincing?

She lost 100 pounds

She lost 30 pounds in 3 months

Do you want to lose the last 10?

She went from fearing peanut butter to eating over 700 calories more!

Raw Vegan, Juicing, High Carb Vegan...nothing ever stuck until PLCU

She finally found what worked for HER lifestyle

Victoria couldn't stick to vegan meal plans because they were too complicated...

Do I have to count calories to do your program?

Fanny wasn't eating enough vegan protein....

Hear how she was able to put on 3lb of lean muscle in PLCU.

Fit at ANY age:

Karen is over 50 and shredded 15 pounds of body fat during PLCU.

How to Eat for HEALTH and FITNESS

Geena was eating a very healthy "high carb low fat" vegan diet prior to joining the program but couldn't achieve the physique she wanted...

Over-eating "healthy" foods:

How Jules gained confidence through establishing a CONSISTENT fitness routine:

From 'Junk Food Vegan' to 'Fit Vegan'

Hear how Lupe was able to establish a fitness routine despite her busy acting schedule:

Testimonial with my FAVORITE client, @PlantLifeChoseMom:

Real women, Real results.

We can BUILD MUSCLE AND LOSE FAT simultaneously. Daphne lost 15 pounds in 3 months by learning vegan macros and strength training at home.

Rocio lost 15 pounds in 3 months by implementing Rose's Meal Prep System and Weighted Abs Method.

Karen is over 50 and never was able to get results until joining PLCU. She has never looked or felt better and lost 15 pounds in the 3 months of the program!

Nataliya lost 27 pounds in less than 3 months by working out consistently and learning vegan macros.

Alex lost 23 pounds in 3 months at HOME as a busy mom who works 12 hours a day 6 days a week.

Nei lost 22 pounds in 2 months at HOME by implementing Rose's Meal Prep System and going on daily walks.

Kathleen lost 10 pounds at HOME while learning how to set up a 80% plant-based diet.

Kelli is over 50 and was eating high carb whole food plant based and still couldn't lose the last 10. By incorporating more plant protein into her diet, she has never felt more confident!

Carla had been vegan for four years but never knew how to set up fitness meals or stop craving chocolate until completing the program. She has never felt better!

Faith gained some plant based muscle and learned how to write her own workout routine. She also did her first unassisted pull-up.

Ro lost 11 pounds in the first month of the program. She was eating junk food vegan and stopped working out before the program. She crushed her excuses and limiting beliefs!

Belle wanted to learn how to gear her diet toward her fitness goals. She was following the high carb low fat whole food plant based vegan diet, but she wasn't able to achieve the body she wanted. With a few tweaks and learning how to properly strength train, Belle is feeling awesome!

Jules was eating LESS FOOD on the left even though she was lifting. By learning how to nourish her body and set up a proper training program with progressive overload, she has never felt more confident than she does now .

Amanda wasn't eating enough. She is eating 500 more calories and this is her ONE MONTH progress photo!

Mel went from eating 1500 calories to eating over 2200 and was able to totally transform the shape of her body. Sometimes, a reverse diet approach is needed!

Marsha lost 15 pounds from home workouts and dialing in her vegan nutrition. She was able to take control of her quarantine snacking and now wakes up at 5am to workout.

Susan is over 50 and has been a vegan cross-fitter for years. She never knew how to get the body she wanted. This is her ONE MONTH progress photo. She had to buy some belts.

Liz is over 50 and wanted abs. Through learning vegan macros and learning how to lift, she has never looked better!

Fanny went from being a "skinny vegan stick" to JACKED. Through learning macros and how to set up a proper workout routine, she put on 3lb of lean muscle in the 3 month program.

Brennan is the perfect example of body recomposition and following Rose's Weighted Abs Method.

Jaime is a busy nurse who finally lost the "last 10 pounds" when she began the program. She is now eating 800 more calories than she was when she first started.

Jaime has MAINTAINED her physique and we are now beginning a bulk. The photo on the right was taken mid-October!

Deb is a busy mom of 3 who lost 12 pounds at home in the 3 month program. She learned exactly how to meal prep efficiently and did this without counting a single calorie.

Lindsay reached her pre-pregnancy weight while doing home workouts and learning how to tailor her whole food plant based diet to fitness goals. And can we just say...Rose's ab methods work!

Julie added 30lbs to her squat max in the 3 month program. She also went from not being able to do a single pull-up to being able to do four!

Kayla was working 3 jobs and was able to lose over 10% body fat. Her biggest win was all of the energy she gained despite being so "busy."

Nicole learned how to strength train AT HOME with only 5lb dumbbells and loves how noticeable her posture improvement is.

Kim lost 15 pounds at home right before she found out she was pregnant!!!!!!!!

Marissa used to eat a high carb whole food plant based diet (STARCH SOLUTION) and lost INCHES by learning macros and doing home workouts. She only has 3lb dumbbells at home!

Alex is a busy engineer who travels for work. She would rely on junk food and didn't have a STRATEGIES. She was able to build a healthy lifestyle and lose 15 pounds in just 3 months of PLCU! She now has a fit lifestyle.

Nicole is actually eating more now than she was when starting the program. In just 6 WEEKS she looks like a new person. This is the beauty of the reverse diet approach.

Geena had been eating a high carb whole food plant based diet and never could get her dream body. In just 3 WEEKS the entire shape of her body has changed after adding in some more plant protein.

Daisy never thought she'd be able to break her addiction to junk food but she loves eating her salads and lost over 15 pounds in 3 months.

Sarah is a vegan fitness coach who never made time to coach herself. She learned how to balance her gluten free and vegan macros and lost over 12 pounds in 3 months.

Lindsey is a busy nurse who is cutting for summer and eating primarily whole food plant based in the process. With Rose's Weighted Abs Method, her abs came back in 3 weeks.

Kristin is a busy mom of 3 who finally "lost the last 10 pounds" (+ more) and learned how to eat to maintain her weight loss. She loves waking up at 4am to workout and Rose's Weighted Abs Method!

Lauren was a new vegan who couldn't figure out how to lose weight. She is a busy operating room nurse who didn't know how to meal prep. After implementing Rose's Meal Prep Method, she lost 17 pounds and has more energy than ever.

Katie is a busy teacher who wasn't eating enough to fuel her workouts. She learned how to meal prep delicious easy vegan meals and did her first pull-up!

Gab was already eating a whole food plant based vegan diet but couldn't lose weight. By learning how to set up fit vegan meals and strength training, she lost 8 pounds at home.

Jacey was a whole food plant based vegan college athlete who thought she was eating healthy. She said this program was the "missing link" to finally being able to achieve that lean look she always wanted.

Lauren shred 10 pounds of body fat by dialing in her nutrition and setting up a Cravings Crusher Plan with Rose to break her junk food habit.

Check out even more testimonials from Instagram Live!

FAQ's

What exactly is the Body Blueprint program?

This is a 4 month program designed to help women lose anywhere from 10-30lbs and keep it off for good.

What's the cost?

Pricing varies and that's what we will explain on the call!

What's different about this program?

1. We merge Whole Food Plant Based (WFPB) Nutrition to fitness goals. WFPB dietary patterns are proven to prevent, reverse and treat 15 out of the 16 chronic diseases in our Western society. However, this way of eating has to be optimized to fitness goals. That’s where we come in! We will TEACH you exactly how you can “live forever” while maintaining your dream body.

2. Customization: Each client has a completely unique workout and nutrition program. We will work with you to create your SYSTEMS that fit seamlessly into your lifestyle and schedule. Those systems are how our clients are able to maintain the weight loss forever: they keep executing the routines we set up for them during the program.

3. The Recipes! As far as we know, no other coaching program will teach you how to perfectly nail the Nice Cream consistency.

Do I need to be vegan or plant based in order to join?

Nope! Since everything is 100% customized, we will cater your nutrition plan to whatever you like to eat.

Do I need to have gym access?

As long as you have your own body-weight we will create an awesome and challenging workout program. Fancy equipment does not mean faster results.

Am I too old to join?

There is absolutely no age limit here! Our clients range in age from 18 to in their 70's. It is never too late to implement a strength training or nutrition routine.

Even my clients who claim they have tried "everything" and nothing has worked after menopause still find incredible success because of the level of customization and sustainability this program offers.

How does it work online?

Our clients use the PLCU app to receive their workouts and track their progress.

We firmly believe that going to a personal trainer is a waste of money. Personal trainers don't TEACH you anything, so you have to keep going and paying if you want to keep seeing results. This also correlates to seeing a nutritionist.

From day 1 of the program, you will be LEARNING. We will first get an understanding of areas of your life that need improvement, and then we will create effective systems for you so that you can build sustainable habits. For example, if you are someone who stress eats every night after work, we will create a plan for you to break that habit.

The best part of the program is the SUPPORT:

-We offer 24/7 messaging support and will be holding your hand throughout your journey.

-We offer virtual personal training sessions to ensure you are nailing your form.

-We have yoga and meditation instructors lead group classes to help mitigate your stress.

-We have a private community group where you surround yourself with other like-minded women and participate in challenges.

Meet my World Class Team

--> 100+ years of coaching experience

Rose Michelle, Founder and Head Coach

I know what you are feeling right now.

This is the same feeling I had right before I went skydiving.

This is the same feeling I had right before I quit my job.

Scared out of my mind.

But the thought that was even scarier? Staying in the same exact place.

You deserve to take action. Your future self is waiting...