Total Body Transformation: the gym edition is a 12 week
fitness and nutrition program divided into 3 phases. Each phase consists
of a different workout schedule to keep the body in a constant state of
muscle confusion, leading to faster results. Gym workouts are my bread
and butter; in order to write this program, I went back to my personal
training journal to the workouts, exercise movements, and meals that
helped me achieve a fit body, a happy mind, and a healthy life, so that I
could share with you a wonderful jump-start program to totally
transform your body.
I firmly believe if you’re not
enjoying a healthy lifestyle, you’re not doing it right. I think
workouts should be fun and motivating, yet challenging and result
driven; similarly, meals should be creative and tasty yet healthy and
nutritious. Based on all of the above components, I created this ebook
for women young and old, inexperienced and experienced, unhealthy and
healthy to transform their bodies and lifestyle.
When I released my first ebook, Fit For Life: the at home workout edition
(a 12 week health and fitness program), I received an overwhelming
response for the want of a gym version. I know the vast majority of my
blog readers believe in my gym workouts due to their own success and
results from using them. So, this ebook is what I like to call Fit For
Life’s “sister.” Why? Well, first off – and my personal favorite part of
this ebook – the workout schedule (not the actual workouts, rather the
order of workouts) is the same! This enables you to use both programs
simultaneously and use gym workouts on days you can get to the gym and
use the home workouts for the days you want to workout from your house.
this ebook contains so much more than just workouts; all the great
extras included in Fit For Life appear in this ebook as well! My
nutrition guidelines will explain how I went from anything but a clean
diet to someone who enjoys healthy food. I share the guidelines I use to
know how much to eat, when to eat, how to calculate macros, and so much
more. I provide you a list of approved foods and sample meal plans,
teaching you how to make appropriate substitutions, so that you can
learn to build your own health meals for the rest of your life. See the
list below for all that the program includes!
ebook is a tool for you to use in transforming your body to one of
strength and health: qualities that will transpire into feelings of
confidence and happiness! Healthy living is how I was able to transform
my life and it is my mission to help you accomplish the same! I am
always here to help you along your journey. If you’re on Instagram,
hashtag #LGTotalBodyTransformation to any and all related pictures, so
we can interact together! Let’s build a community of support to empower
each other through positivity, experience and knowledge!
What the program includes:
-12 week, 3 phase gym workout plan
-Exercise photo guide for every movement as a visually explanation
-Grocery Shopping List
-Tasty sample meal plans
-Measuring progress tips
-Dining out tips
-Dealing with muscle soreness tips
-Tips for feeling confident in the gym
-My personal story
-Post-program success tips
What the results may look like:
-Reduced body fat
-Lean muscle and increased muscle definition
-A positive self-image and outlook on life
-Self-confidence and confidence in relationships
-Better blood work and physical results (ie: cholesterol, blood pressure, etc.)
-Knowledge of healthy living
-Motivation to inspire others
-A foundation for leading a healthy lifestyle
Q: I’m not familiar with many exercises. Will I be able to understand how to do the movements?
Every single movement (including all cardio exercises) have
demonstration photos to serve as a visual “how to,” which are located in
the photo exercise guide section of Total Body Transformation. Both the
pictures and text are easy to understand.
Q: How long in length are the workouts? Are they every day?
The length of the workouts will depend on the pace you want to create:
shorter rests between exercises = shorter workouts. These workouts take
me between 35-60 minutes depending on the workout. The workouts are no
more than 5 days per week, but are adjustable to fit around your busy
Q: What if I’m a beginner and have never worked out?
Fortunately, the 3 phase design allows for the workouts to build on
each other, increasing in intensity, so this is a program for all
levels! I’ve tested these workouts out on individuals newer to weight
training and they were able to get through them, but the workouts still
kick my own butt!
Q: I’m an experienced fitness enthusiast. Will this program be too easy for me?
Certainly not! The well-constructed workout designs will be what
challenges you in combination with the amount of weight you are using.
For a greater challenge, slowly increase the weight. I worked extra hard
to ensure the workouts would build on each other, yet provide great
results to those who exercise regularly.
Q: How much weight should I use?
There is no definitive answer to that question because we are all at
different parts of our fitness journeys. So, pick any weight to start!
If you can easily perform more than 15 reps, the weight is likely too
light, while if you cannot perform more than 5-8 reps, the weight is too
heavy. Based on the rep range provided in the workouts, you should be
struggling to complete the last 2-3 reps, which will help indicate how
much weight to use. You will notice yourself able to increase the weight
throughout the duration of the program.
Q: Are the meal plans customized?
I am a big believer in eating for your goals. In the nutrition
guidelines, I share my personal philosophy on how to do so.
Additionally, in that section, I teach you how to customize the meals
you will be eating for yourself by using the grocery list and sample
meal plans; substitutions can be made to accommodate a variety of
dietary needs, including dairy free, gluten free, soy free, vegetarian,
and vegan, which is further explained.
Q: I paid, but have not received the ebook yet. What do I do?
Hang tight and do not panic! Following payment, you will be able to
receive the ebook in two ways 1) the screen will prompt you from paypal
(only accepted payment method) back to sellfy for immediate download and
2) a confirmation email will be sent to the email address connected to your paypal account
for additional download. If you are still having problems, contact me
on my Facebook page or “Fitness Blogger – Lauren Gleisberg” (link on
Note: This product is not physically mailed
to you; it can be downloaded and saved to your computer or iPad and
accessed anytime following. To be safe, I would not attempt to save this
to a mobile phone. Total Body Transformation: gym workout edition is a
PDF ebook and will require a PDF viewer. To prevent sharing, there is a
maximum download amount. There are no refunds for this product.