Fit Body

Fit Mind

Fit Soul

Fit Life

FITBYLUHREN PHILOSOPHY

Envision

Think about your goals. Who do you want to be tomorrow? What about in a month? Who will you be in a year?

Work

Put in the work to achieve your goals. Keep envisioning who you want to be and work towards that with every decision you make.

Focus

Focus on your goals. You may get side tracked with other things in your life, but remember to re-focus on who you want your future self to be.

Patience

Have patience. All good things take time, and if it's what you truly want and will make you happy, then it's worth the wait.

Repeat

Repeat the process. Envision, work, focus and be patient. That's the only way to reach your goals.

Achieve

Achieve what you've dreamed of. Hit small milestones and celebrate every victory along the way to becoming who you believe you are meant to be.

PLANS AND GUIDES

FitbyLuhren Food Guide

PLAN OVERVIEW

One of the essential parts to being healthy is what you consume every single day. That’s a lot of pressure on your food! Many of us have gone into auto-pilot when we choose what we eat. Many of us think we’re eating healthy, but we’re not eating the best food and amounts of food to properly fuel our bodies. Learning about exactly how to do this is the key to a healthy body and therefore mind and soul.

What will you learn?

Tools to help you make decisions to be the best version of yourself based on learning about macronutrients in food

What's included?

18 pages of information including a food quiz to test your knowledge, a tool to calculate your macronutrients, tips on making healthy choices, examples of meals and recipes

What's needed?

A food scale, access to a smart phone or the internet, MyFitnessPal

Cost?

$20

If you’d like to purchase this plan, click on the link below, and let me know which one you want!

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FitbyLuhren Gym / Home Plan

PLAN OVERVIEW

Are you able to get into the gym a couple times a week and then you do your other workouts at home because of your schedule? Single location plans make it pretty difficult to get the most out of the plan if you’re someone in that position. Here’s a mixed location plan that gives you two workouts for the gym, two for home, and one you can adapt for either.

What will you learn?

There are workouts for the full body as well as workouts that target specific areas of the body for both the gym and at home. It's a mixture of progressive overload workouts in which you'll increase weight or the repetition scheme switches up depending on if it's a gym day or home day,

What's included?

This is a 6 week plan divided by A. Weeks 1-3 and B. Weeks 4-6. In both A and B, there are 2 workouts for the gym, 2 workouts for home, 1 workout that can be adapted to either location. Each body part is hit at least 2x per week and booty/legs are 4x.

What's needed?

Free weights, cable machines, squat rack, smith machine, resistance band, an elevated surface to do lunges/pushups/dips

Cost?

$30

BONUS MATERIAL:

FitbyLuhren Exercise Tips – basic tips and tricks I’ve learned

FitbyLuhren Exercise Database – a list of all the exercises in the plans with links to videos, images, and instructions (that’s over 100 exercises!)

If you’d like to purchase this plan, click on the link below, and let me know which one you want!

BUY NOW

FitbyLuhren Gym Plan

PLAN OVERVIEW

Many studies have shown that training each part of your body once per week is less effective than training each part twice a week. So why are so many workout plans still structured like this? I believe it’s because people don’t feel like they’ve thoroughly worked a body part unless they’re completely fatigued. This can result in putting in reps past your optimal rep range for muscle growth! You’re basically wasting your time and energy continuing focusing on the same muscles instead of focusing on new ones. So why stick to those old workout plans?

What will you learn?

There are workouts that target specific areas of the body while at the gym. The focus is to work each part of the body at least 2x per week and to try and increase weight as you progress through each week.

What's included?

This is a 6 week plan divided by A. Weeks 1-3 and B. Weeks 4-6. In both A and B, there are 5 workouts per week. Each body part is hit at least 2x per week and booty/legs are 3x.

What's needed?

Free weights, cable machines, squat rack, smith machine, resistance band, an elevated surface to do lunges/pushups/dips

Cost?

$45

BONUS MATERIAL:

FitbyLuhren Exercise Tips – basic tips and tricks I’ve learned

FitbyLuhren Exercise Database – a list of all the exercises in the plans with links to videos, images, and instructions (that’s over 100 exercises!)

If you’d like to purchase this plan, click on the link below, and let me know which one you want!

BUY NOW

WHY CHOOSE FITBYLUHREN

I’m someone who’s like you.

Struggle

I struggled with the never ending roller coaster of weight gain and weight loss. I was unhappy and lacked the confidence that every person should possess.

I had a terrible habit of comparing myself to every single woman and putting myself down for those differences that make each of us unique and beautiful. I just wanted to be like them and not me.

Work

I had to put in the work. I thought I had been for years. I was going to the gym, but mostly focusing on cardio. I was eating healthy, but I wasn't eating what I needed to fuel my body and mind.

Every decision to put in the work counts. That means every time I picked up a weight, got on that stairmaster, and put the right food in my mouth, I had a victory. Each small step was me achieving a small goal towards my bigger goals.

Patience

I've gained a new kind of patience. I revisit my goals and think about the best version of myself. The key is to focus on who you want to be. It takes a long time to change habits. The changes in your body can take only a couple weeks. The changes in your mind and soul are instant.

It's not always easy to remember goals. If it was easy, then everyone would do it. This is a challenge. Remember that and realize that every goal you achieve is just another show of your inner and outer strength.

Repeat

This is truly a never ending choice to be a happy and healthy version of yourself. Once you start down the path and repeat your actions over and over, it becomes much simpler. Envision, work, focus and be patient.

The end goal is to keep dreaming bigger and know you can achieve your goals. Take the risk. Love yourself. Achieve what you've dreamed of.

Fit Body

Fit Mind

Fit Soul

Fit Life

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