Muscle Mastery Apply to Coach With Us
Womens Division · Physique Design

Your Body Runs on a Number. Let's Find It.

Total Daily Energy Expenditure: the fuel your body burns daily, calibrated for female physiology and turned into the calories and macros that build your shape.

Step One

Your Inputs

yrs
lb
ft
in
%
Activity Level (training plus daily movement)
Your Goal
Step Two

Your Blueprint Numbers

✦

Enter your age, height, and weight to reveal your personalized targets.

Built for Her Physiology

Generic calculators were validated on men. These are the principles we layer in so your numbers actually reflect a woman's metabolism.

01

Lean Mass Leads

When you know your body-fat %, we switch to the Katch-McArdle equation. It calculates burn from your fat-free mass, the single biggest driver of metabolic rate in trained women.

02

Protein That Protects

In a deficit, protein is non-negotiable. We target the research-backed ~1g per pound of bodyweight to preserve hard-earned muscle and keep you satiated while leaning out.

03

Hormones Need Fat

Dietary fat below ~0.3g/lb disrupts estrogen, cycle health, and recovery. We hold a protective fat floor so your physique goals never come at the cost of your hormones.

04

No Crash Deficits

We cap fat-loss aggression and flag low-energy-availability risk (RED-S). Sustainable deficits protect thyroid output, sleep, and metabolic adaptation over the long game.

05

Activity, Honestly

Most women overestimate activity. Our multipliers separate dedicated training from daily NEAT so your maintenance number is a true baseline, not wishful thinking.

06

A Starting Line

These numbers are your evidence-based launch point. Real progress comes from tracking the response and adjusting, exactly what coaching is built to do.

A Word From Your Designer

Getting Lean Is Only Half the Equation

I am a physique designer. A calorie target reveals your shape, but it cannot build one. Strip fat from a body with no muscle underneath and you end up smaller, not sculpted.

Real shape is engineered: shoulders that taper to your waist, glutes that reshape your silhouette, curves built by intentional training. Lean reveals it, but we design it together.

Tanya, IFBB Pro
Head of Muscle Mastery Womens Division

Ways to Work With Me

However you like to train, there is a way in. Choose the level of structure and support that fits where you are right now.

Cohort Challenge

Solin Challenges

For the woman who thrives training alongside others

Run in live cohorts, so you train shoulder to shoulder with a group of women all chasing the same goal. Jump into a round and follow a structured plan to start designing your shape with intention.

See the Challenges
Free 7-Day Trial

The ACTIVATION

For the woman who wants to feel the work before she commits

A 7-day trial run of CROWNED. Get a real taste of the training, the structure, and the standard, so you can experience the method before stepping into the full 60-day transformation.

Start The ACTIVATION
The Elite 60-Day Program

CROWNED

For the woman over 40 ready to stop shrinking and start reigning

The Elite 60-Day Shape & Sculpt Program, engineered for midlife hormones. Periodized training five days a week builds muscle where it counts, glutes, shoulders, and back, to carve a true V-taper. Paired with cycle-aware nutrition tiers, the Muscle Mastery app, and a private community of women ascending with you.

Explore CROWNED
Monthly Membership

The Academy

For the woman who wants a plan she will actually stick to

Your complete training system in one app: a full course library, fresh programming every quarter, monthly live workshops, and a private community. Everything you need to get strong and stay strong, for about $2 a day.

Explore the Academy
Group Coaching

Ignite

For the woman ready to start with structure, support, and community

Custom training and nutrition with bi-weekly check-ins, a weekly group call, and a community of women in it with you. A structured, more accessible way to start, with my guidance in a group setting.

Explore Ignite
Private 1:1 Coaching

Forge

For the woman who wants it fully custom, with direct access to me

One-on-one coaching with real depth: custom physique architecture, live form review, hormone and nutrition strategy, and weekly adjustments, built entirely around your body and your life. An elite Apex tier is available by application.

Explore Forge
Not Sure Where to Start?

Numbers Are the Start. Shape Is the Goal.

However you choose to work with me, the mission is the same: to design a physique that is unmistakably yours. Not just lean, but built. Tell me where you are and I will help you find the right path.

Find My Starting Point