⚡ LIMITED-TIME LAUNCH PRICE: The Blueprint + 2 bonuses — just $27 today (reg. $97)
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For Busy Parents · Launch Price $27

How to do more with less — the 20-minute training + habit system built for parents.

The complete training + habit system built for parents who don't have time to be broken.
You already don't have time. This works because of that, not despite it.

  • 7-chapter Blueprint PDF — the 20-minute framework, read in one sitting
  • 10 done-for-you 20-minute workouts (no burpees, minimal equipment)
  • 24 protein-forward meals in under 10 minutes — every single one 30g+ protein
YES — Give Me the Blueprint + Bonuses
$311 valueToday: $27
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LAUNCH PRICE$27
TransformU
The 20-Minute Parent Blueprint
7 Chapters · PDF
Bonus #1
Workout Library
10 Workouts · 20 Min Each
Bonus #2
Busy Parent Meal Starter
24 Meals · Grocery List
⭐⭐⭐⭐⭐   Trusted by parents in the TransformU coaching community — 14-day risk-free guarantee   ⭐⭐⭐⭐⭐

If you have 20 minutes, you have enough.

You don't need a gym, a 5am alarm, or another app that pings at you all day. You need a system designed for the life you actually have — not the one you'd need to build from scratch.

You've tried the 60-minute workouts. The apps that ding at you all day. The "just be more disciplined" advice from people who don't have kids running around at 6am.

They don't work for parents. Not because you're not committed — but because they were built for someone without kids, without a job, without a life.

You don't need more motivation. You need a system that survives real life.

That's where The 20-Minute Parent Blueprint comes in.

Introducing

The 20-Minute Parent Blueprint

The complete training + habit system for parents with 20 minutes and zero patience for "just wake up at 5am" advice. Three files. One click. Yours forever.

What You Get Today
#1 — The 20-Minute Parent Blueprint 7-chapter PDF. The complete framework. Read in one sitting. Use it for life.
$97 value
#2 — The 20-Minute Workout Library 10 done-for-you workouts. No gym. No burpees. Dumbbells optional.
$147 value
#3 — The Busy Parent Meal Starter 24 meals — every one 30g+ protein and under 10 min. Plus a printable grocery list.
$67 value
Total Value
$311
Today, One-Time
$27
YES — Give Me the Blueprint + Bonuses for $27
Instant PDF access All 3 files delivered immediately 14-day guarantee
The Method

Built on the B.E.S.T. Method™

Every chapter, workout, and meal in the Blueprint is engineered around the four phases the TransformU coaching community runs on.

B

Build

Lay the foundation. The anchors, the non-negotiables, the minimum viable structure that holds when the day blows up at 6am.

E

Execute

The daily 20 minutes. Workouts you can run in a kitchen, food that takes 5 minutes, habits built to survive toddlers and tantrums.

S

Sustain

The part nobody teaches. How to bounce back from sick weeks, travel, and sleepless nights — without starting over from zero.

T

Transform

The identity shift. Who you become when you show up for 20 minutes a day — for you, and for the kids watching you do it.

What's actually inside.

No vague "10 tips" — here's every chapter, every workout, every meal you get today.

The Blueprint · 7 Chapters

The 20-Minute Parent Blueprint

  • Ch 1. Why 20 Minutes Works
  • Ch 2. The 20-Minute Framework (Warm-Up / Work / Wind-Down)
  • Ch 3. Sample 20-Minute Workout
  • Ch 4. The Minimum Viable Workout Rule
  • Ch 5. Where to Find Your 20 Minutes
  • Ch 6. Habit Systems That Stick
  • Ch 7. Your First Step (7-Day Starter Plan)
Bonus #1 · 10 Workouts

20-Minute Workout Library

  • Full-Body Foundation
  • Lower Body Builder
  • Upper Body Reset
  • Core & Stability
  • The "I Only Have 10 Minutes" Version
  • Mobility & Recovery
  • Conditioning Without Burpees
  • Strength Circuit (Dumbbells Optional)
  • The Kid-Interruption Proof Workout
  • The Weekend Outdoor Workout
Bonus #2 · 24 Meals

The Busy Parent Meal Starter

  • 10 Breakfasts — every one 30g+ protein, under 10 min
  • 8 Lunches — from the 5-Minute Chicken Bowl to the Big Salad Formula
  • 6 Dinners — Sheet Pan Chicken, Taco Bowls, One-Pan Pasta & more
  • Printable grocery list (buy once, eat all week)
  • The One Rule: 30g of protein before 10am
  • No meal prep Sundays. No blender-based smoothie bowls.

Sneak peek inside.

Real pages from the Blueprint — this is what lands in your inbox the moment you click.

Chapter 2

The 20-Minute Framework

Warm-Up · Work · Wind-Down

Bonus · Workout 01

Full-Body Foundation

20 MIN

Meal Starter

The 4-Minute Protein Shake

30g+ Protein

What parents are saying.

Real results from the TransformU coaching community.

★★★★★
I stopped trying to "find time" and started stealing 20 minutes. Down 14 lbs in 6 weeks without skipping school pickup once. This is the first thing that's actually clicked.
JT
Jessica T.
Mom of 3 · Nashville
★★★★★
The Workout Library alone was worth 10x the price. I did the Kid-Interruption Proof Workout while the kids ate breakfast. That's all. That was the whole barrier.
MR
Marcus R.
Dad of 2 · Austin
★★★★★
I've bought stuff like this and never used it. Mike's guarantee made me open it. Chapter 6 alone — the habit stuff — is worth the $27 by itself. I'm a week in and haven't missed one.
AP
Alyssa P.
Mom of 2 · Denver

Blueprint vs. what you've tried.

Why the Blueprint works when apps, gyms, and "motivation" don't.

 
The Blueprint
Fitness Apps
Gym
Generic Advice
20 min/day or less
✓
✗
✗
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Designed for parents
✓
✗
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Includes done-for-you meals
✓
✗
✗
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No gym, no equipment
✓
✓
✗
—
Habit system, not "motivation"
✓
✗
✗
✗
14-day Guaruntee
✓
✗
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—
Total cost
$27
$120/yr+
$600/yr+
Free · worthless

Is this for you?

This is for you if…

  • You've tried gyms, apps, and "motivation" — and none of it stuck
  • You have less than 30 minutes a day and you're done pretending otherwise
  • You want a complete system, not another "10 tips" article
  • You'd rather have a simple plan than more motivation

This is NOT for you if…

  • You want a 6-day, 90-minute gym split
  • You're looking for extreme cuts, crash diets, or 30-day transformations
  • You're not willing to give 20 minutes a day for the next 7 days
  • You want a quick-fix without building a system
Michael Cotnoir, founder of TransformU

Hey — I'm Michael Cotnoir.

I built the Blueprint because I got tired of watching good parents quit on themselves. Through TransformU, I've coached busy parents who all started with the same lie: "I just need more time."

The truth? You don't need more time. You need a system that works with the time you already have. That's the whole premise of this book — how to do more with less.

The Blueprint is what I give my clients on Day 1. Same framework. Same workouts. Same meals. Same result.

You're not broken. You're just using a system built for someone who isn't you.

— Michael Cotnoir, TransformU
14 DAY100%GUARUNTEE

The "Try It for 14 Days" Promise

Download it. Do one single workout. Make one protein-forward breakfast. Apply one habit from Chapter 6.

If you don't feel more in control of your time and energy — just email me. I'll coach you for 30 minutes for free. You keep every file either way.

I know you've bought stuff like this before and never used it. That's exactly why this guarantee exists.

— Mike

Questions, answered.

Tap any question to expand.

How much time does this really take?
Twenty minutes or less per day for the workouts. The Blueprint itself reads in about 90 minutes — one sitting — and the meals are built around 5-minute breakfasts, single-pan lunches, and one-pan dinners. If you have 20 minutes, you have enough.
I've tried other programs and failed — why would this be different?
Because the Blueprint isn't built on motivation — it's built on what happens when motivation runs out. Chapter 6 is the habit system specifically designed for parents whose day blows up at 6am. You don't need discipline you don't have. You need a structure that holds when you don't.
What equipment do I need?
Nothing mandatory. Most workouts use bodyweight only. A pair of adjustable dumbbells or a kettlebell helps on 3 of the 10 workouts, but every workout has a no-equipment swap built in.
Will this work if I only have 10 minutes some days?
Yes. One of the 10 workouts is literally called "The 'I Only Have 10 Minutes' Version," and Chapter 4 — The Minimum Viable Workout Rule — is built entirely around this. The whole point of the system is that something is always better than nothing, and the Blueprint shows you how to compound the scraps of time you actually have.
How fast will I see results?
Most parents feel the energy difference in the first week — the food and sleep chapters hit fast. Visible body changes typically show up between weeks 4-8 when you run the full system consistently. The guarantee covers the first 14 days regardless.
What if my kids interrupt my workout?
Expected. Built for it. One of the 10 bonus workouts is literally "The Kid-Interruption Proof Workout" — designed to pause mid-round, hand off a juice box, and pick it back up. Chapter 5 — Where to Find Your 20 Minutes — covers how to carve the time out in the first place.
Is this for moms, dads, or both?
Both. The Blueprint is written gender-neutral. Meal portions scale up or down. Workouts scale in intensity, not complexity.
What format — PDF, video, or app?
All three components are PDFs delivered to your inbox the moment you check out. No app to download. No login. No subscription. Read on your phone, print at Staples, save to your notes app — it's yours forever.
Do I get ongoing support?
The Blueprint is self-guided. But if it doesn't land in 14 days, you get a free 30-minute coaching call with me (and you keep the files). Beyond that, I run 1-on-1 coaching and the 4-Week Kickstart if you want more — but you never need to buy anything else to get results from the Blueprint.
Launch price ends soon — 20:00

Three files. One click. $27.

For the price of a pizza night, you'll have the same system I give my 1-on-1 clients on Day 1. Grab it. Try it for 14 days. If it doesn't land, I'll coach you for free and you keep everything.

Parent Blueprint (7-ch PDF)$97
Workout Library (10 workouts)$147
Meal Starter (24 meals + list)$67
Your Price Today$27
YES — I want the Blueprint + Bonuses for $27
🔒 Secure Stripe Checkout ⚡ Instant PDF Access ↩️ 14-Day Satisfaction Guarantee or Free Coaching
Not ready? Join the free newsletter for parent training tips →

P.S. — The #1 reason parents don't get results isn't information. It's that they have a dozen half-systems duct-taped together. Today you're getting one complete system: the framework (Blueprint), 10 workouts to run it (Bonus #1), and the meals that power it (Bonus #2). Three files. One click. $27.

P.P.S. — If you're worried it won't stick: that's exactly what the 14-day promise is for. Open it. Run one workout. Make one breakfast. If you don't feel the difference, email me and I'll refund you and coach you for free. You literally cannot lose on this.

P.P.P.S. — This is the Blueprint launch price: $27 for the book plus both bonuses stacked. Once the launch window closes, the bonuses come off and the Blueprint goes back to its regular price. Grab it now or grab it later without the extras. Your call.

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