lean and
empowered
Next Round Starts: Mon, 16 Mar 2026
Reg Closes: Wed, 11 Mar 2026 (or once all 10 spots are filled)
find your edge — and build performance
This isn’t another 12-week fat loss plan.
Lean & Empowered is for women who already strength train at least twice a week, hit 8–10k steps a day, drink 2–3L every day, prioritize protein, and have a basic understanding about macro tracking.
Inside, we dial things in. Your habits become more intentional, your lifts more progressive, and your results more consistent.
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Small Group
10 women + Coach CB
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Intentional
Dialling in strategies for your goals.
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Flexible Format
Simple to follow, easy to stick with
What You’ll Focus On
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01 / Nutrition
You’ll refine macro ratios to align with your specific goal — fat loss, muscle building, maintenance, or performance blocks.
Tracking becomes a feedback tool, not a rulebook.
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02 / Hydration
Beyond 2–3L daily, you’ll learn when to layer electrolytes, creatine, or recovery beverages — and when they’re unnecessary.
No random stacking. Just intentional support.
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03 / Movement
Your strength training becomes measurable. Conditioning becomes purposeful. Plateaus become information, not frustration.
We train with intent, not just intensity.
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04 / Mindset
You’ll shorten start-over cycles, recognize emotional eating patterns faster, and maintain standards during busy seasons.
Consistency without spiralling.
Structured Systems. Clear Direction. Results that Compound.
You’ll get everything you need to implement with precision — not just plan.
Delivered directly through WhatsApp, so guidance stays close, adjustments happen in real time, and momentum never drifts.
Built for women who:
→ Want structure without micromanagement. Clear direction. Defined standards. No unnecessary noise.
→ Value accountability with context. A focused small group + Coach CB, where feedback is specific and progression is tracked.
→ Expect flexibility with standards. Follow along at your pace with tools that help you stay consistent, even when life gets busy.
You’ll receive the same strategic frameworks Coach CB uses with high-level private clients — delivered in a focused group environment designed for execution.
what you get
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what you get ٭
Cheatsheets
Quick-reference guides that turn strategy into execution. Built so you can make decisions quickly, adjust intelligently, and stay out of overthinking mode.
→ Performance Hydration Guides — Creatine, electrolytes, amino acids, and recovery drinks matched to training demand.
→ Carbs & Fibre for Performance — Place and adjust strategically to support strength, endurance, and recovery.
→ Meal Timing Blueprint — Align pre- and post-workout fueling with output.
→ Macro Ratios by Goal — Shift ratios intentionally for fat loss, maintenance, muscle building, or endurance.
→ Core Framework Summaries — Each of your core four standards summarized in handy references.
Voice Notes & Videos
Direct access to Coach CB’s thinking — in the moments that matter. Short, focused coaching drops and practical walk-throughs designed to sharpen decision-making, correct patterns early, and keep execution tight.
→ Mindset Interruptions — Break all-or-nothing thinking, regulate emotional eating, and maintain standards under stress.
→ Strength Progression — Fix plateaus and apply progressive overload with intention.
→ Conditioning Strategy — Build endurance without compromising muscle.
→ Macro Adjustments in Action — See real-time tracking refinements inside MyFitnessPal.
→ Hydration in Practice — Match hydration tools to training demand and phase.
Short Posts
Focused prompts and accountability nudges that keep execution sharp throughout the week. These aren’t motivational quotes. They’re decision checkpoints.
→ Hydration & Fuel Checks — Re-align intake with training demand and refine meals when needed.
→ Strength Prioritization Prompts — Ensure progressive overload stays the focus.
→ All-or-Nothing Interruptions — Catch spirals early and regulate emotional eating under stress.
→ Consistency & Ownership Checkpoints — Simplify execution during busy weeks and identify where refinement is still needed.
Hey, I’m coach cb
Your training and nutrition shouldn’t feel chaotic, reactive, or confusing.
After years of coaching women at every stage, I’ve seen the same pattern: The basics aren’t usually the problem.
Execution is.
You don’t need more information. You need clarity on what to adjust — and when.
Lean & Empowered was built for women who already have a foundation in place and are ready to refine it.
No extremes. No random changes. Just structured progression, thoughtful adjustments, and coaching that helps you think clearly about your own performance.
Because when you understand how to match fuel, training, and recovery intentionally — results stop feeling accidental. They start feeling earned.
Real results
Kind Words
★★★★★
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This is a small-group experience, not private coaching.
Coach CB is active in the chat for support and questions related to the content, but personalized recommendations are reserved for 1:1 coaching.
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Absolutely. We respect all nutrition choices and help you modify strategies where possible — but resources aren’t custom-built for specific diets.
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Forever! Every resource is sent directly to you, so you’ll always have it to look back on. As long as you keep our WhatsApp chat active, you have the resources.
The group chat stays open for one extra week after the 12-week program ends — time to reflect, wrap up, and celebrate wins before the next round begins.
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Touch points land on Monday, Wednesday, and Saturday, but you’ll only need about 10 minutes a day to review, apply, or engage in the group. The goal is steady, doable consistency — not overwhelm.
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Lean & Empowered is not a beginner program.
You should already:
→ Strength train at least twice per week
→ Average 8–10k steps daily
→ Drink 2–3L of water
→ Prioritize protein
→ Understand basic macro trackingThis program refines execution. It does not build foundation from scratch.
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Usually not, unless your plan includes a Health Spending Account (HSA) that allows wellness or nutrition coaching. Always worth checking with your provider.
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You’re Not Starting Over — You’re Stepping Up.
You already have the foundation. You lift, you track, you show up — and now you want more from your effort.
Lean & Empowered is for women ready to train, eat, and think like an athlete — not for competition, but for performance.
This is where your training becomes deliberate, your fuelling strategic, and your mindset steady under pressure.