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36 printable guides from Coach Luke, NASM CPT and NESTA Nutrition Coach. Education only, not medical advice.
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The 14-Day No-Gimmicks Weight-Loss Reset
One small habit a day for two weeks, each paired with the myth it replaces. No crash diet, no detox tea, no willpower marathon.
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Guide · 13 pages
The 14-Day No-Gimmicks Weight-Loss Reset
One small habit a day for two weeks, each paired with the myth it replaces. No crash diet, no detox tea, no willpower marathon.
Cheat Sheet · 14 pages
The Calorie Deficit Cheat Sheet for Women
The right-size deficit, your real number, and the 3-week rule that ends the guessing. No 1,200-calorie plans.
Guide · 11 pages
7 High-Protein Breakfasts That Keep You Full Until Lunch
Up to 31 grams of protein a morning with no protein powder, plus a 45-minute Sunday prep that covers the whole week.
Checklist · 4 pages
Weight-Loss Starter Checklist
The no-gimmicks weight-loss method as boxes you can tick: set-up steps, your daily five habits, a weekly tracker, a stall checklist and how to keep it off.
Checklist · 3 pages
Chair Tai Chi 15-Minute Routine Card
The full 15-minute seated tai chi routine on one printable card, plus easier and harder versions, a 5-minute desk version, safety notes and a 4-week tracker.
Challenge · 15 pages
4-Week Beginner Strength Plan for Women
Two dumbbell workouts, two days a week, a little more over time. A simple first month of lifting for women 25+.
Guide · 11 pages
The After-35 Lean Body Plan
Lose fat, keep the muscle that holds your metabolism up, and fix the 4 pm and 9 pm cravings. Five steps and a 4-week tracker.
Guide · 13 pages
The Perimenopause Playbook
What is happening, the signs nobody warns you about, and the habits that actually help. Plus a tracker to take to your doctor.
Guide · 15 pages
50 Ways to Move Better After 50
Simple strength, balance, mobility and walking habits that keep you steady and independent after 50, with a 30-day tracker.
Checklist · 15 pages
17 Nutrients Women Over 50 Need
A food-first checklist of the nutrients that matter more after menopause, how much to aim for, and the everyday foods that cover them.
Meal Plan · 3 pages
7-Day Easy Breakfast Plan
A week of simple breakfasts with about 21 g of protein each, most ready in five minutes. One shopping list, no cooking skills needed.
Cheat Sheet · 3 pages
The Supplement Buyer’s Cheat Sheet
A 5-point check to run before you buy any supplement, and what three everyday supplements cost with and without the marketing markup.
Cheat Sheet · 15 pages
The Honest Collagen Cheat Sheet
What collagen really does, the label checks that save you money, and an 8-week tracker to find your own answer.
Guide · 11 pages
No-Gimmick Holiday Game Plan
A party, travel and dessert playbook, a holiday drinks cheat sheet, a party-week planner and a one-page December tracker. Enjoy the season without the January regret.
Guide · 16 pages
6 Healthy Thanksgiving Recipes
Five lighter Thanksgiving classics plus a pumpkin protein breakfast, with calculated nutrition, a make-ahead plan and one shopping list.
Checklist · 3 pages
Healthy Thanksgiving Prep Checklist
A day-by-day make-ahead plan for a lighter, higher-protein Thanksgiving: what to cook ahead, Thursday's oven order, a plate you'll feel good about, and the day after.
Guide · 12 pages
7 Muscle-Building Mistakes Women Make
The seven mistakes that keep women from building muscle, three fixes for each, and a 4-week lift log to beat one number every week.
Guide · 15 pages
40 Small Habits for Better Health
Forty small daily habits for eating, moving, sleeping and feeling better, each linked to a full article, plus a 30-day habit tracker.
Guide · 9 pages
The Calm-Down Toolkit
Five short breathing and grounding exercises plus 30 calming affirmations for anxious moments, busy minds and restless nights. Education, not therapy.
Meal Plan · 12 pages
7-Day High-Fiber Meal Plan
A simple week of real-food breakfasts, lunches and dinners with about 30 grams of fiber a day. A shopping list, eight swap-in recipes and a 7-day tracker.
Guide · 21 pages
14 Easy Mediterranean Recipes for Weeknights
Four make-ahead lunches and ten easy dinners, each with calculated macros (up to 54 g of protein), plus one shopping list for the whole pack.
Meal Plan · 15 pages
7-Day Vegetable-First Juicing Starter Plan
One vegetable-first glass a day for seven days, next to real food. A checked shopping list, a recipe page for each day and a tracker. No cleanse, no detox.
Guide · 9 pages
5 High-Protein Smoothies (No Powder)
Five vegan smoothies with about 20 to 26 g of protein each from real food. No protein powder, no added sweetener, five minutes each.
Challenge · 13 pages
4-Week Beginner Kettlebell Plan for Women
One bell, three short sessions a week. Four weeks from your first kettlebell deadlift to a full workout, with 10 moves, simple form cues and a tracker.
Challenge · 13 pages
4-Week Tabata Starter Plan for Women
Short 4-minute Tabata blocks, three sessions a week, from your first block to a full 16-minute session. 16 moves with no-jump swaps.
Challenge · 9 pages
7-Day Water Challenge + Tracker
One small hydration habit a day for a week, plus a printable 30-day tracker. No gallon jugs, no gimmicks.
Checklist · 3 pages
Sunday Protein Prep Checklist
One oven session, a week of 25-gram breakfasts and 40-gram dinners: the menu, one shopping list, a 75-minute prep order, storage rules and a tick-off week.
Tracker · 12 pages
Hunger or Habit? 7-Day Food & Mood Journal
A 7-day food and mood log to spot what is really behind your cravings, in five minutes a day. No calorie counting, no judging.
Cheat Sheet · 9 pages
22 Healthy Ingredient Swaps
Easy, realistic swaps for creamy foods, fats, baking and everyday staples that make your favorite meals lighter without tasting like diet food.
Checklist · 6 pages
69 Healthy Kitchen Shopping List
69 healthy staples for your pantry, fridge and freezer, with three quick label checks and five dinners you can make straight from the list.
Checklist · 11 pages
44 Anti-Aging Foods Shopping List
Everyday groceries for your skin, muscles, bones and brain, sorted by the job they do, with a printable store list and a 4-week rotation plan.
Guide · 12 pages
7-Day Beginner Meditation Starter
Seven 5-minute practices, one for each day, from breath counting to walking meditation. A simple tracker and no pressure to empty your mind.
Guide · 11 pages
50 Ways to Ease Overwhelm
Fifty simple ways to calm your body, clear your head, lighten your load and protect your energy, plus a 3-way plan and a 7-day tracker.
Tracker · 12 pages
Blood Pressure Habit Tracker + 30 Daily Swaps
A 30-day blood pressure reading log, a daily habit grid for walking, sodium, sleep and more, and one small food or lifestyle swap for each day.
Guide · 26 pages
2027 Wellness Starter Planner
Twelve months, eight areas of wellness and one small habit a week. A calm, realistic planner with a Wellness Wheel, monthly focus pages and trackers.
Challenge · 5 pages
Tai Chi Walking: The 28-Day Challenge
Ten minutes a day of slow, mindful walking for better balance, posture and calm. The full form, the mistakes to avoid and a four-week plan.
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