BUILD MUSCLE - BURN FAT

Build & Burn — A Body Recomposition Method for Women

BuilBuild & Burn — A Body Recomposition Method for Women

Build muscle. Burn fat. Transform your body for life.

A complete 12-week protocol for the woman who is done shrinking — and ready to build a body that is strong, lean, energised, and resilient enough to carry her through every decade ahead.

Build & Burn — A Body Recomposition Method for Women

Build muscle. Burn fat. Transform your body for life.

A complete 12-week protocol for the woman who is done shrinking — and ready to build a body that is strong, lean, energised, and resilient enough to carry her through every decade ahead.

Who This Guide Is For

This guide is written for women of every stage of life who are ready to stop chasing smaller and start building stronger. It is for the beginner picking up her first set of weights, the returner coming back after years away, and the intermediate lifter who wants a smarter, more sustainable framework. It speaks to women in their 30s and 40s navigating the demands of busy lives, to women in perimenopause and menopause working with shifting hormones, and to women in their 50s, 60s, and beyond who understand that strength is the single most powerful investment they can make in how they age. It is for anyone who has been told to eat less and do more cardio, and quietly suspected there was a better way.

What You’ll Learn

Across fourteen carefully structured modules, this guide walks you through the science and the practice of body recomposition — the art of building lean muscle and losing fat at the same time. You’ll understand why muscle functions as a longevity organ, how cortisol and sex hormones interact, and why sleep is the silent multiplier behind every visible result. You’ll learn a complete strength training protocol built around compound movements and progressive overload, the power of daily walking, and how to calculate your own personalised macros for protein, carbs, and fats.

What’s Inside

• The science of body recomposition and why women can build and burn simultaneously

• A full strength training method with sample sessions and progression principles

• Nutrition fundamentals and a step-by-step macro calculator

• Ten high-protein recipes engineered to hit your daily protein target effortlessly

• An evidence-based supplement protocol

• Recovery, sleep, stress, and mindset frameworks

• A complete 12-week phased programme, week by week

• A daily and weekly schedule blueprint to anchor the entire method

The Benefits

Stronger, leaner, more defined body composition. Improved metabolic health, insulin sensitivity, and hormonal balance. Better sleep, steadier energy, and a calmer nervous system. Powerful protection against the conditions that disproportionately affect women as they age — sarcopenia, osteoporosis, insulin resistance, and cognitive decline. And the kind of quiet, unshakeable confidence that only comes from feeling strong in your own body, at any age.

The Timeline

Strength gains begin within two to four weeks. Visible body composition change emerges by month three. By month six, the transformation becomes complete — and the habits feel like who you are, not what you’re doing.

Created by Myriam Jacqueline Von Knobelsdorff — Certified Integrative Nutrition Health Coach (IIN New York), Yoga & Barre Instructor with over a decade of teaching experience, and graduate of Harvard Medical School’s Lifestyle & Wellness Coaching programme.

For educational purposes only. Always consult your healthcare provider. Contact Myriam if you prefer this guide in French or German.

Who This Guide Is For

This guide is written for women of every stage of life who are ready to stop chasing smaller and start building stronger. It is for the beginner picking up her first set of weights, the returner coming back after years away, and the intermediate lifter who wants a smarter, more sustainable framework. It speaks to women in their 30s and 40s navigating the demands of busy lives, to women in perimenopause and menopause working with shifting hormones, and to women in their 50s, 60s, and beyond who understand that strength is the single most powerful investment they can make in how they age. It is for anyone who has been told to eat less and do more cardio, and quietly suspected there was a better way.

What You’ll Learn

Across fourteen carefully structured modules, this guide walks you through the science and the practice of body recomposition — the art of building lean muscle and losing fat at the same time. You’ll understand why muscle functions as a longevity organ, how cortisol and sex hormones interact, and why sleep is the silent multiplier behind every visible result. You’ll learn a complete strength training protocol built around compound movements and progressive overload, the power of daily walking, and how to calculate your own personalised macros for protein, carbs, and fats.

What’s Inside

• The science of body recomposition and why women can build and burn simultaneously

• A full strength training method with sample sessions and progression principles

• Nutrition fundamentals and a step-by-step macro calculator

• Ten high-protein recipes engineered to hit your daily protein target effortlessly

• An evidence-based supplement protocol

• Recovery, sleep, stress, and mindset frameworks

• A complete 12-week phased programme, week by week

• A daily and weekly schedule blueprint to anchor the entire method

The Benefits

Stronger, leaner, more defined body composition. Improved metabolic health, insulin sensitivity, and hormonal balance. Better sleep, steadier energy, and a calmer nervous system. Powerful protection against the conditions that disproportionately affect women as they age — sarcopenia, osteoporosis, insulin resistance, and cognitive decline. And the kind of quiet, unshakeable confidence that only comes from feeling strong in your own body, at any age.

The Timeline

Strength gains begin within two to four weeks. Visible body composition change emerges by month three. By month six, the transformation becomes complete — and the habits feel like who you are, not what you’re doing.

Created by Myriam Jacqueline Von Knobelsdorff — Certified Integrative Nutrition Health Coach (IIN New York), Yoga & Barre Instructor with over a decade of teaching experience, and graduate of Harvard Medical School’s Lifestyle & Wellness Coaching programme.

For educational purposes only. Always consult your healthcare provider.

Want me to put this into a Word document, or draft a shorter version for a sales page or social caption?d muscle. Burn fat. Transform your body for life.

A complete 12-week protocol for the woman who is done shrinking — and ready to build a body that is strong, lean, energised, and resilient enough to carry her through every decade ahead.

Who This Guide Is For

This guide is written for women of every stage of life who are ready to stop chasing smaller and start building stronger. It is for the beginner picking up her first set of weights, the returner coming back after years away, and the intermediate lifter who wants a smarter, more sustainable framework. It speaks to women in their 30s and 40s navigating the demands of busy lives, to women in perimenopause and menopause working with shifting hormones, and to women in their 50s, 60s, and beyond who understand that strength is the single most powerful investment they can make in how they age. It is for anyone who has been told to eat less and do more cardio, and quietly suspected there was a better way.

What You’ll Learn

Across fourteen carefully structured modules, this guide walks you through the science and the practice of body recomposition — the art of building lean muscle and losing fat at the same time. You’ll understand why muscle functions as a longevity organ, how cortisol and sex hormones interact, and why sleep is the silent multiplier behind every visible result. You’ll learn a complete strength training protocol built around compound movements and progressive overload, the power of daily walking, and how to calculate your own personalised macros for protein, carbs, and fats.

What’s Inside

• The science of body recomposition and why women can build and burn simultaneously

• A full strength training method with sample sessions and progression principles

• Nutrition fundamentals and a step-by-step macro calculator

• Ten high-protein recipes engineered to hit your daily protein target effortlessly

• An evidence-based supplement protocol

• Recovery, sleep, stress, and mindset frameworks

• A complete 12-week phased programme, week by week

• A daily and weekly schedule blueprint to anchor the entire method

The Benefits

Stronger, leaner, more defined body composition. Improved metabolic health, insulin sensitivity, and hormonal balance. Better sleep, steadier energy, and a calmer nervous system. Powerful protection against the conditions that disproportionately affect women as they age — sarcopenia, osteoporosis, insulin resistance, and cognitive decline. And the kind of quiet, unshakeable confidence that only comes from feeling strong in your own body, at any age.

The Timeline

Strength gains begin within two to four weeks. Visible body composition change emerges by month three. By month six, the transformation becomes complete — and the habits feel like who you are, not what you’re doing.

Created by Myriam Jacqueline Von Knobelsdorff — Certified Integrative Nutrition Health Coach (IIN New York), Yoga & Barre Instructor with over a decade of teaching experience, and graduate of Harvard Medical School’s Lifestyle & Wellness Coaching programme.

For educational purposes only. Always consult your healthcare provider.