bais blueprint

Self Sufficient Coaching without Sacrificing Results

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Collection of smartphone screens displaying fitness tracking app, diet plans, progress charts, and workout schedules with a woman in workout attire.

Why Choose Bais Blueprint?

The truth is - some women don’t need extra support.

In fact, the weekly check ins, daily contact and extra training admin can lead to resistance - rather than results. That’s why we created Bais Blueprint - low-proximity coaching with high level results.

Inside Bais Blueprint, you’ll receive:

  • Custom Programming

  • Custom Nutrition Targets

  • Access to 150+ Recipes

  • Weekly Reflections

  • Phasing Progress Calls

If check ins feel like a broken record and close proximity coaching feels too overwhelming or unnecessary - this is for you.

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Want more Support?

Enquire about our High Proximity Coaching Services instead. These options are suited to you if you’re looking for more hands-on support - rather than self sufficient coaching.

The Bais Build

Structured Training + Nutrition Coaching

Built for women who want muscle-focused training, simple structure and an intentional plan to follow.

  • Bi-Weekly Check Ins

  • Daily Progress Review

  • Custom Training Program

  • Individualised Nutrition

  • 1:1 Messenger Support (3 Days/week)

  • Portal Access

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The Bais Method

A woman in a black sports bra working out with dumbbells in a gym.

Premium Training + Nutrition Coaching

Built for women who want premium guidance + feedback with advanced coaching.

  • WeeklyCheck Ins

  • Daily Progress Review

  • Custom Training Program

  • Individualised Nutrition

  • 1:1 Messenger Support (5 Days/week)

  • Premium Portal Access

  • Monthly Group Calls

  • 1:1 Call Access

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A fit woman with long dark hair standing with hands on her hips, wearing a white sports bra, red shorts, white athletic shoes, and athletic socks against a plain white background.

FAQs

  • The Bais Blueprint is a self-sufficient coaching framework designed to give you clear structure, direction and accountability without weekly check-ins or time-heavy coaching.

    It’s for people who want to train with intent, understand what they’re doing and follow a plan - without adding hours to their week.

  • The Bais Blueprint is for you if:

    • You train consistently but feel stuck or plateaued

    • You want structure without constant check-ins

    • You’re self-motivated but want guidance and direction

    • You don’t need hand-holding - just a solid blueprint

  • This is not for you if:

    • You want daily accountability or constant feedback

    • You’re looking for a quick fix or ‘challenge’ style program

    • You don’t plan to follow the structure provided

    If you want high-touch coaching, this isn’t the right fit and that’s intentional.

  • Yes. Bais Blueprint includes personalised programming based on your goals, experience, and routine.

  • 1:1 coaching includes ongoing check-ins, adjustments and personalised feedback.

    The Bais Blueprint gives you the framework and direction, without the ongoing support layer - making it more flexible, more affordable and less time demanding.

  • The minimum term for all Bais coaching tiers is 4 months.
    Muscle development, routine building and structured progression take time - not weeks.


    Four months gives you enough runway to establish systems, see measurable changes and build the foundation you actually need.

  • Once you sign up, you’ll receive an email to submit your details so a custom programme can be created for you.

    Anticipate that your program will take 48hrs to come through, ready for you to start.

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Client Testimonials + Results

  • Two women in a side-by-side transformation photo. The woman on the left is wearing glasses and a pink bikini, while the woman on the right is in a white top and green lace underwear. Both appear in a home setting and are showing fitness progress.

    "You’ve made me believe in myself more than I ever have. I have pushed myself to my absolute limits."

  • Side-by-side images of a woman showing her fitness progress. Left image: wearing underwear and showing tattoos, inside a room. Right image: wearing a black swimsuit, posing in a gym.

    "My life needed someone like you to give me drive and ambition back for my career, personal growth and fitness."

  • "I feel like a new person, inside and out! I feel healthier, stronger, confident and more determined than ever!"

  • Before and after weight loss photos showing a transformation of a woman in athletic wear. The left image features her in a light blue outfit and the right image shows her in a peach-colored Calvin Klein set, highlighting changes in her physique.

    "I always thought I had rubbish will power but I’ve built so much resilience through coaching and proved myself wrong!"

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Book a Call

If you’re ready for structure and a plan that actually builds your physique, book a call with Lottie.
On the call, you’ll cover:

  • Your goals and the physique you want to build

  • Your current training + what’s holding you back

  • The routine and structure you actually need to progress

  • How Bais coaching works

  • Which tier fits your lifestyle and goals

By the end, you’ll have clarity on your next steps and whether Bais is the right fit for you.

If you want real direction - start here.

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