The Hourglass Method by jhasselblom

This guide gives you everything you need to build a sustainable results.

It’s created for women who already understand the basics of gym training but want structure, clarity, and a method that actually works.

• A structured 4-week training program

A professional split designed to build your glutes, shape your waist, and increase strength – with precise sets, reps, and warm-up instructions so you always know exactly what to do

• Mindset & habit-building guidance

The same frameworks that helped me become who I am today – and the exact tools I use with my clients to help them stay consistent, build discipline, and step into the best version of themselves

• A clear explanation of calories, macros & energy balance

Including the essential formulas you need to know exactly how many calories and macros to eat to see real results in the gym

• Nutrition principles that actually get results

Learn how to build meals, what to prioritize, and how to eat for muscle growth and fat loss – without restriction or confusion

• A food list you can base your entire diet around

Protein, carbs, and fat sources – simple and accessible options that make meal planning effortless

• Progress tools that keep you accountable

A workout log and weekly reflection template so you can track your strength, your habits, and your wins – to stay accountable to yourself