I used to train 5–6 days a week to build an hourglass physique.
Now I train 3.

And I genuinely prefer the way my physique looks now.

Rachel training before and after, side by side

Before · Current

Less puffiness. Better recovery. More shape where I actually want it.

Turns out, I wasn’t the only one who needed to do less, here are some of my clients

Client transformation - KarineClient transformation - KelseyClient transformation - Mari

Building an hourglass physique isn’t about how much training you can survive.

It’s about how much of your training actually contributes to the shape you’re trying to build.

I spent years thinking more training meant better results.

Rachel's current physique

I love training, so convincing me to do more was never particularly difficult 😂

At different points I was lifting 5–6 days per week, adding cardio, doing more exercises, pushing harder.

And technically, I was very “fit” and “strong”.

But I was also constantly carrying so much fatigue.

I’d hold more water, feel puffier, struggle to recover properly, and spend a ridiculous amount of my week either training or recovering from training.

The frustrating part?…

Doing more wasn’t necessarily making my physique look better.

So I started asking a different question.

Instead of:

“How much training can I fit into my week?”

I started asking:

“What is the minimum amount of training I need to create the maximum visual effect?”

Because if my goal was an hourglass physique, every part of my program needed a reason to be there.

I didn’t just need more muscle.
I needed muscle in the RIGHT places.

Glutes.
Upper back.
Lats.
Shoulders.

While keeping my waist looking tapered and giving my body enough recovery to actually adapt to the work I was doing.

And that’s where things changed.

I started removing the junk.

Less unnecessary volume.
Less cardio for the sake of burning calories.
More attention to exercise selection, progressive overload, deep core control, fuelling and recovery.

Eventually, I was doing considerably LESS training…
…and getting more of the physique effect I actually wanted.

Then I started seeing the same thing happen with clients.

Client before and after transformationClient before and after transformationClient before and after transformation

Women who thought they needed to train almost every day started making progress from 3 or 4 focused strength sessions.

Women who had spent years adding more and more training finally started recovering.

Women who were already “doing everything right” started getting better results once we figured out which parts of their routine were actually helping, and which parts were just creating fatigue.

This Is Important

The goal isn’t to train less just for the sake of training less.
3 mediocre workouts aren’t magically better than 5.

The reason this works is because I have a system to make the lighter training week more intentional.

You’ve Probably Tried

❌

Add another workout when progress slows

❌

Copy random exercises from Instagram

❌

Keep cutting calories because you want a smaller waist

❌

Train abs harder without understanding what you’re actually training

❌

Judge your workout by how exhausted you feel afterwards

❌

Change programs before you’ve had time to progressively overload anything

❌

Chopping and changing your goal every few weeks because you’re frustrated at the lack of progression

My Way

✅

Choose exercises based on the proportions you’re actually trying to create

✅

Train 3–4 productive sessions instead of trying to live in the gym

✅

Use enough volume to stimulate growth without piling on unnecessary fatigue

✅

Understand how hard you actually need to train and how to progressively overload

✅

Fuel the muscle you’re asking your body to build

✅

Train your deep core for control and stability, not just an “ab burn”

✅

Make recovery part of the physique-building process

I know how to dilute it down so that the work you do actually counts.

And that’s why I ❤️ this system… Because:

✅ Reason #1: A leaner, less puffy look

When I was training 5–6 days per week, I often felt like I was carrying more water and just looked softer overall.

With less training stress and better recovery, I personally prefer how my physique looks now.

✅ Reason #2: My nutrition is SO much easier to manage

I’m not dealing with the same level of fatigue-driven hunger, exhaustion or “I need everything in the kitchen” appetite.

It’s much easier for me to fuel properly, stay consistent and eat in a way that supports the physique I’m trying to build.

✅ Reason #3: I can put more effort into the muscles that actually matter

Instead of spreading my recovery across endless sessions, I can focus on quality work on the areas that create the hourglass shape I want.

✅ Reason #4: I have more brain space for the rest of my life

When I’m carrying less training fatigue, I’m not just physically better, my brain works better too.

I can focus more, get better work done, make clearer decisions and actually show up properly in my relationships and life outside the gym.

Crack The Curve Code

You’ll get 5 short days of lessons breaking down the key pieces behind building a stronger, more hourglass physique with fewer training days than you’ve probably been using.

Here’s what you’ll learn

1

The Curve Code Strategy – The 4-part framework I use to build a stronger, leaner, more hourglass physique without just doing more.

2

Training Structure + Intensity – How to structure your week, choose the right amount of volume and train hard enough to actually create shape.

3

TVA + Core Activation – How to train your deep core for better control, stability and a more tapered-looking waist.

4

Fueling Your Body – How to eat enough to support performance, recovery and muscle growth without feeling like you need to constantly diet.

5

Recovery – How to manage fatigue so your body can actually adapt to your training, instead of just accumulating more stress.

But there’s a catch...

Finish all 5 lessons inside your access window and you’ll unlock a secret reward I’ve created for everyone who makes it to the end.

I’m deliberately not giving it to you upfront.
You have to earn the unlock 😈

Because I don’t want this becoming another free guide sitting unopened in your inbox for six months.

Watch the lessons.
Actually apply what you learn.
Finish the Code.

Then I’ll give you the reward. 🎁

So… are you in?

You could keep piecing together workouts, nutrition advice, TikToks, ab routines and whatever your favourite fitness creator posted this week to try and get to your hourglass goal…

Or give me 5 days, and instead of thinking

“I need to do more.”

I’ll show you how to make your training work harder, so you don’t have to.

Frequently Asked Questions
Is this only for beginners?+

Nope. The Curve Code is designed to help whether you’re newer to structured training or you’ve been lifting for years but feel like you’re working hard without getting the shape you want.

If you’re more experienced, you’ll probably use it to spot where your current training, nutrition or recovery setup is leaking progress.

Will you give me a training split inside?+

Yes. You’ll get access to example training splits so you can see how I structure 3–4 training days around building an hourglass physique.

How soon can I start seeing results?+

You can start improving your training setup immediately, but visible physique changes take time.

How quickly you notice changes depends on your starting point, compliance, training history, nutrition, recovery and consistency. Some people notice better performance, recovery or muscle engagement fairly quickly, while visible changes in shape usually take longer.

How long are the lessons?+

They’re short and designed to be easy to get through. They average about 15 minutes each.

This isn’t five days of hour-long lectures. Each lesson focuses on one key part of the Curve Code so you can understand it, apply it, and move on.

What do I get for the $7?+

You’ll get the full Curve Code breakdown, including the structure, the strategy, and how to make it work for your own training.

You’ll also get access to my example training splits and my Busy Gal Meal Generator. And there are a few extra bits inside too 👀

There’s a Reward lesson at the end, but it isn’t included in the $7 purchase. It’s a bonus that you have to unlock by completing the Curve Code within your 5-day access window. Finish the training in time, and the Reward unlocks.