The Fitness Model Blueprint™
Science. Structure. Strategy. The Proven Blueprint to Master Your Physique.
Most programs sell you a shortcut. This one gives you the map.
The Fitness Model Blueprint™ isn’t just a training plan. It’s a transformational framework for women who are ready to stop guessing, start leading, and build a legacy of strength that radiates from the inside out.
Created by world champion Michelle MacDonald, this four-phase method combines the science of physique coaching with the soul of self-leadership. It’s helped thousands of women over 35 transform their bodies—and their belief systems.
From your first macro to your final photoshoot, the Blueprint rewires the way you train, fuel, and think—so you don’t just change your body. You change your life.
Why Most Transformations Fail
Cookie-cutter macros don’t work for your metabolism.
Calorie-slashing and overtraining burn you out.
There’s no roadmap to sustain your results.
You’re told to "lift heavier" without structure.
The Fitness Model Blueprint™ solves all of that.
Phase 1: Reclaim
Restore your foundation. Reconnect with your power.
This isn’t about restriction. It’s about reclaiming what’s yours: agency, ownership, and a science-backed understanding of your body. In this phase, we:
Dismantle diet culture myths and reverse the damage of under-fueling
Train your nervous system to feel safe with strength, nourishment, and structure
Build sustainable habits through RAS training (Reticular Activating System work)
You'll stop relying on motivation and start trusting in systems. Because freedom comes from consistency.
Meet the Blueprint
Every phase builds on the last—and every one has a purpose.
Phase 2: Rebuild
Train with intention. Fuel with precision.
Here, the real fun begins. With your foundation restored, we enter the hypertrophy and metabolic optimization phase:
Lift with progressive overload, joint care, and recovery protocols
Eat in alignment with your goals using your unique macro blueprint
Learn to lead yourself on low-motivation days (we call this your Rainy Day Self)
This is where physical results take off—and your identity begins to shift.
Phase 3: Refine
Elevate your standards. Sculpt with strategy.
Now we polish. This is where the subtle art of physique refinement meets the discipline of daily excellence:
Dial in periodized training to bring out your strongest physique
Experiment with cut/build phases under expert guidance
Begin photoshoot prep: the ultimate act of self-respect and celebration
You’re not just looking different. You’re living different.
Phase 4: Radiate
Step into legacy. Lead with your light.
In this final phase, you integrate everything you’ve become:
Anchor your transformation through a professional photoshoot
Expand your influence by showing what’s possible
Embody legacy leadership—inside and outside the gym
This is the emergence of your Zone of Genius. And it ripples outward into every area of your life.
CLIENT TRANSFORMATIONS
It’s not a quick fix. It’s a new foundation. And it lasts.
The Fitness Model Blueprint™ is:
Built for women who refuse mediocrity
Founded on science, not fads
Designed by a world-class female coach who’s walked the path
Customizable for midlife hormones, goals, and training needs
Focused on mastery—not motivation
Who It's For
Women 35+ who want to build muscle, not just lose weight
High-performers seeking structure, not chaos
Women who want to lead themselves with clarity, discipline, and power
Most programs focus on weight loss. Ours focuses on identity.
The Fitness Model Blueprint™ changes your inputs (training, nutrition, mindset)—so your outputs (confidence, leadership, physique) take care of themselves.