BUILT BY LIFTING COACHING

The Built Method Curriculum: The Complete

Strength & Nutrition System for Women

Module Descriptions — All 16 Modules + Intro

About:
Phillip Quinones

I'm Phillip Quinones, a seasoned coach with a background in Psychology from Georgia State University and Clinical Counseling Psychology from Brenau University. I dedicate my career to enhancing mental health and relationships, specifically helping women aged 25-45 navigate the complexities of dating and personal growth. My coaching practice is driven by a commitment to accessible healing and personal growth, where I empower clients to break free from destructive cycles and foster deeply satisfying relationships. Myapproach combines holistic, tailored support to address the unique challenges my clients face, ensuring transformative results.

Meet Samantha Porter

I’m a Nutrition and Strength & Conditioning Coach dedicated to helping women lose weight, build strength, and reclaim their health through science-based methods.

My Mission?

Helping women build stronger bodies, healthier metabolisms, and sustainable results that last.

This Is Your Journey IF…

This Isn’t Your Path IF…

This Is Your Journey IF…

You feel like your metabolism is broken and nothing seems to work anymore.
You’re done with endless diets and exhausting cardio that leave you feeling worse.
You’re ready to feel strong, confident, and in control of your body again.

This Isn’t Your Path IF…

You’re searching for a quick fix instead of real, lasting change.
You aren’t willing to follow a personalized plan tailored to your body’s needs.
You’re not ready to prioritize your health and make sustainable progress.

About: Phillip Quinones

You’ll Love This IF.

You’re sick of situation ships, mixed signals, and emotionally unavailable men - but you don’t know how to break the cycle.
You know, deep down, you're meant for more than the pain and confusion of your past.
You're tired of repeating the same stories in different relationships - and you’re finally ready to break the cycle and rewrite your love story for good.

This Won’t Work IF…

You're looking for quick fixes or surface-level dating tips.
You're completely satisfied with your current dating experiences (if so, that's amazing!).
You're not open to exploring the deeper patterns that shape your relationships

𝐖𝐡𝐚𝐭 𝐘𝐨𝐮'𝐥𝐥 𝐄𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐞.

Over 8 transformative weeks, we'll journey through:

Week 1

Why You Keep Attracting the Wrong People

If you’ve ever wondered why you keep falling for the same emotionally unavailable partner, this is the week it all starts to click.

You’ll finally:

✓ See the hidden emotional blueprint that’s secretly driving your relationship choices.

✓ Pinpoint the triggers that hijack your reactions—and how to stop them.

✓ Get crystal clear on what you actually need (and deserve) in love.

Week 2

Break the Cycle (For Good This Time)

It’s not “just bad luck” - you’ve been stuck in a pattern. But this week? We shatter it.

This is where transformation begins:

✓ Identify the old love story that’s been sabotaging your happiness.

✓ Let go of emotional baggage that keeps attracting the wrong people.

✓ Start fresh—with new beliefs and healthier wiring for love.

Week 3

Boundaries That Don’t Push People Away

Tired of feeling walked over—or worse, like you're too "much"? This is your turning point.

We’ll help you

✓ Set boundaries that feel authentic and empowering.

✓ Speak your truth without guilt or second-guessing.

✓ Protect your peace—without building emotional walls.

Week 4

Emotional Intelligence for Deep Love

Real connection requires emotional mastery—and this week, you’ll get the tools.

You'll learn how to:

✓ Read between the lines and spot what your partner really needs.

✓ Respond in a way that builds closeness, not conflict.

✓ Stay present even when emotions run high.

Week 5

Talk So They’ll Really Hear You

Because sometimes the right words are the difference between distance and deep connection.

You’ll master

✓ Asking for what you need—without fear or resentment.

✓ Handling hard conversations without things blowing up.

✓ Turning tension into trust and mutual understanding.

Week 6

Fall in Love With Yourself (First)

You are the love of your life—and it’s time you started acting like it.

This week helps you

✓ Silence that inner critic once and for all

✓Build rock-solid confidence from the inside out.

✓ Become the kind of person who attracts (and keeps) healthy love.

Week 7

Build a Vision That Calls In Real Love

No more settling. It’s time to raise the bar and call in something extraordinary.

This week, we’ll:

✓ Define what true love means to YOU (not anyone else).

✓ Clear limiting beliefs about what’s possible.

✓ Craft a love vision so magnetic, it pulls the right people in.

Week 8

Step Into the Love Life You Deserve

This isn’t a fantasy—it’s your new normal.

You’ll walk away with:

✓ A personalized roadmap for lasting love

✓ Confidence to navigate dating and relationships with ease.

✓ A whole new story—written by you, not your past.

What You'll Experience

Over 12 transformative weeks, we'll journey through:

INTRO

Welcome to the The Built Method Curriculum: The Complete Strength & Nutrition System for Women

Meet your coach, understand how this course works, and set the foundation for 16 weeks of science-based learning that will change how you think about your body forever.

MODULE 01:

Laying the Foundation

Before you can build, you need to understand the basics. This module covers how your body composition actually works, what drives fat loss and muscle gain, and why most approaches fail before they start.

MODULE 02:

Metabolic Reset

Your metabolism is not broken — it is adaptive. Learn why caloric restriction alone fails long term, how metabolic adaptation works, and how to build a nutrition approach your body will cooperate with instead of fight against.

MODULE 03:

Nutrition Decoded

Cut through the noise on macronutrients, calories, and what your body actually needs. You will leave this module with clear protein targets, a caloric framework, and the ability to make smart food decisions without obsessing over every meal.

MODULE 04:

Fat Loss Without Frustration

Why the scale lies, what fat loss actually looks like in real time, and how to measure progress in ways that keep you moving forward instead of spiraling. The truth about plateaus — and the specific actions that break them.

MODULE 05:

Real-World Nutrition Mastery

Restaurants, travel, social events, and alcohol — a practical toolkit for navigating real life without derailing your progress or becoming someone who orders dry chicken at every dinner.

MODULE 06:

Fueling for Performance

The shift from eating for weight loss to eating to support what your body is building. Learn how to fuel your training days and recovery days differently, hit your protein targets without obsessing, and stop under-eating your results.

MODULE 07:

Boosting Metabolic Flexibility

Train your body to use both fat and carbohydrates efficiently as fuel sources. This module covers the science of metabolic flexibility, how it affects energy, body composition, and performance, and the practical strategies to improve it.

MODULE 08:

Understanding Progressive Overload

The single most important principle in strength training — and the one most women are not applying. Learn what progressive overload actually means, how it is built into your program, and why it is the mechanism behind every real result you will earn.

MODULE 09:

Strength for Life

Resistance training is the most powerful tool for long-term body composition, bone density, metabolic health, and physical independence. This module covers the foundational movement patterns, how your program is structured, and why strength training works when everything else has not.

MODULE 10:

Personalized Strength Progressions

Your program is not static — it evolves as you do. Learn how training volume, intensity, and complexity are adjusted over time based on your data, your recovery, and your goals so you always know why your program looks the way it does.

MODULE 11:

Body Composition vs. Scale Weight

The scale is one data point — and often the least useful one. This module teaches you how to read body composition changes accurately, what muscle gain actually looks like on the scale, and how to track progress in ways that reflect what is really happening in your body.

MODULE 12:

Recovery and Adaptation

Rest is not the absence of progress — it is where progress happens. Learn the physiology of muscle protein synthesis, supercompensation, and why training without adequate recovery produces diminishing returns, plus practical strategies for optimizing recovery without overhauling your life.

MODULE 13:

Stress, Sleep, and Performance

Your cortisol levels, sleep quality, and stress load have a direct, measurable impact on fat storage, muscle retention, and training performance. This module explains the science and gives you practical strategies for managing all three — because no training program outworks a chronically dysregulated nervous system.

MODULE 14:

Tracking and Fine-Tuning Results

Stop guessing and start making data-based decisions. Learn the complete progress tracking toolkit, how to read your own trends, and the exact framework for knowing when — and how — to adjust your program so progress never stalls for long.

MODULE 15:

Mindset for Empowerment

The internal work that makes the external results stick. Cognitive distortions, the inner critic versus the inner coach, body neutrality, and the resilience protocol that keeps you moving through setbacks without losing everything you have built.

MODULE 16:

Lifelong Integration

The final module. Everything comes together into a permanent operating system — training phases, personal non-negotiables, the Built By Lifting framework, and your clear path forward so you never have to start over again.

My Coaching Approach

STEP 1

RESET

Rebuild your metabolism and energy with science-backed methods tailored to your needs.

STEP 2

RECHARGE

Gain strength and confidence through simple, effective workouts made for real women.

STEP 3

RESULTS

Achieve sustainable fat loss and lasting health without restrictive diets or wasted effort.

Free of Cost Add-ons to Accelerate your Journey:

Book your call now and get these free bonuses to help you move faster and make smart decisions from day one.

Bonus 1

A step-by-step guide to boost client loyalty and lifetime value — so you’re not always chasing new leads.

Bonus 2

A quick-reference tool to handle unexpected challenges with clarity and confidence.

Bonus 3

Track your key numbers and make informed decisions — without needing a finance degree.