TONED BODY

BLUEPRINT
THE ESSENTIAL ROADMAP FOR SEEING
REAL RESULTS IN THE GYM
hey you!
I’m Dragana
On the 30th of December 2015,
I joined a Gym. I had enough
of looking at myself in the
mirror and being disappointed
by the way I looked.

I was not wearing the clothes

that I loved because I didn't
feel confident in my own body.
I was also very tired of the
party-chick lifestyle I had been
living up until this point.

Plus, my mum was fitter than I

was. She's the one who actually
pushed me to come train with
her.

Fast-forward a few months, the

training went quite well, it was
fun & challenging, and I was
getting fitter. But
unfortunately, not much
change happened in the way I
looked.
 Section 1
WHAT IS NEEDED FOR
THE TONED LOOK
Investing time and effort into training but not seeing the results I
wanted was frustrating. So, I started to try out a lot of different
diets, unfortunately with not much success.

I went further and started to try different supplements & meal

replacement powders. I went to specialists and doctors. I even tried
to freeze my inner thighs to make them disappear because they
always rubbed against each other & I hated how my legs looked
since I was a teenager.

Nothing seemed to work. If anything, I was getting more frustrated

by the lack of results. And this despite my discipline and
commitment.

2016 2017 2018 2019

YO-YO DIETING

Lifting weights & eating ‘healthy’ but not

looking toned. Trapped in losing weight fast &
gaining weight everything back and more.
Discovering the key to achieving a toned look came when I met my
former nutrition coach and now husband, Yannick. He introduced
me to the world of bodybuilding & long-term body
transformation. I finally transformed my body & became coach, as
I wanted to help other strong women feel the same I felt in my
“new” body, but without the roadblocks I faced. Working
specifically with impact-seeking women on sustainable body
transformation, we developed the Toned Body Blueprint which
consists of:

THE BODY MATCHING

TRANSFORMATION CYCLE TRAINING & NUTRITION

Embark on a journey through Aligning your training and

distinct phases in the right nutrition seamlessly. This vital
sequence and timeframe. connection ensures optimal
Committing to this long-term results and is a crucial for
process provides clarity, looking hotter year after year.
direction, and reduces stress.

CUT BUILD CUT BUILD

2020 2021 2022 2023

BODY TRANSFORMATION
 Section 2
THE CYCLE

One body transformation cycle involves:

1. Toned Body Foundation - this phase focuses on bringing your training &
nutrition to the next level. This helps you have more energy, more drive &
better recovery while making it easier to integrate the process in your life.
2. Female Fat Loss - this phase brings the most rapid and visible change when
it comes to your look. It is the time to reveal the fruit of the hard work you
put in during the previous phase.
3. Build Up - lastly, you build up your routines to new heights, chasing
performance in the gym while boosting your metabolism to facilitate
muscle growth. This creates a new baseline that is the cornerstone of long-
term body transformation.

Each phase bring its new challenges & learnings. Mastering them is the key to
owning a transformative journey that screams confidence and hotness, much
like Beyoncé owning her queenly presence. Watch as your body gains muscle,
sheds fat, and emerges with a fierce, toned look—fit for a true queen.
BODY COMPOSITION

Muscle Mass

Fat Mass

TRANSFORMATION CYCLES OVER YEARS

CREATING THE TONED LOOK
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 Section 3
THE MATCH
Here's the key to success: While many women invest effort in their
training and nutrition, without matching these two, you may end up
with results that don't fully reflect your dedication and time investment.

Below you can see what happens when your training and your nutrition
are a match VS not a match.

If there is no match, your body composition will either stay the same, or
you will gain fat, and/or lose muscle. NO BUENO!

Whereas when there is a match, you can lose fat & build muscle mass. A
tailored strategy will lead to more targeted and rewarding outcomes that
align with your hard work and commitment.

MATCHING
YES TRAINING & NO
NUTRITION

C A LO R IE C A LO R I E
S UR P LU S S U R PL U S
MUSCLE GAIN FAT GAIN

M A I N T E N AN C E M A I N TE N A N CE
C A L O R IE S C A L O R IE S
MUSCLE GAIN NO CHANGES
FAT LOSS C AL O R IE D E FI CI T C A L O R IE D E F IC IT IN BODY
FAT LOSS FAT LOSS COMPOSITION
MINIMAL MUSCLE LOSS
MUSCLE GAIN
 Section 4
THE CHECKLIST

BELOW I’VE CREATED A LIST OF ALL THE WAYS YOU CAN KNOW
YOU’RE READY TO BUILD YOUR TONED BODY FOR LIFE:

I am ready to own the process I am excited about the journey

of building a toned and strong of self-discovery and personal
physique. growth.

I look forward to slipping I want to feel confident

effortlessly into my favorite wearing my favorite bikini
pair of jeans during a beach holiday

I want to push myself to new I seek knowledge to

heights, continually understand and control my
outgrowing my previous self. transformation journey.

I am ready to communicate my I’m ready to have a grip on my

needs and set boundaries for nutrition and master it with
my well-being. eas in any situation

I want to embrace a radiant I am committed to building

confidence that comes from not just a toned body but also
feeling strong and healthy. inner confidence.

I recognize the importance of

I want to be badass strong in
the mind-body connection in
and outside of the gym.
achieving my fitness goals.

I understand that building a I’m ready to become resistant

toned body is a process that to quick-fixes and social media
requires time & commitment. trends

I want to be proud of the

I confidently maintain my
person I see in the mirror for
progress after a successful fat-
her relentless commitment to
loss phase
herself & her dreams
E S N O T E S N O T E S N O T E S N O T E S N O
E S N O T E S N O T E S N O T E S N O T E S N O
E S N O T E S N O T E S N O T E S N O T E S N O
Big Bold Energy

HAVE ANY @dragana.jasprica

QUESTIONS? www.womenstrengthsociety.com

dragana@womenstrengthsociety.com
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