Transform Your Fitness Journey with TFL Programs!

Discover 4–13 week workout programs designed to move the needle and deliver real results. Whether you're just starting out or leveling up, these programs are built to help you thrive.

Why Join?

Ever wish you had a personal trainer who truly sees you and cares about your wellness goals? Hi, I’m Lauren—a mom of 3, fitness coach, and your biggest cheerleader! I’ve spent over 16 years creating safe, effective, and accessible programs for every fitness level.

No matter your time constraints or equipment limitations, these workouts are designed for YOU.

  • Short on time?
    These workouts are efficient and get straight to the point.

  • Lack equipment?
    Many workouts are bodyweight-only, with options for light weights, bands, or barre props.

  • Tired of guessing?
    Follow a clear 3-month calendar so you know exactly what to do, with zero decision fatigue.

Say goodbye to boring routines and hello to engaging, diverse workouts that keep you motivated and coming back for more!

13 Weeks to Thriving - Phase I

This flagship 13-week program is your all-in commitment to results. Perfect for beginners or seasoned enthusiasts, this program provides everything you need to transform your fitness journey.


What’s Included:

  • 3 strength/interval workouts per week.

  • Core-focused sessions 1–2 times a week.

  • Yoga, barre, barefoot strength, and mindful movement.

  • Mobility/stretching for recovery and flexibility.

  • A 3-month workout calendar to keep you on track.

  • Monthly progress check-ins with me, Lauren.

  • Exclusive Next Level Knowledge podcasts (topics: nutrition, self-care, sleep, habits, and more!).

  • Printable workout and self-care trackers.

  • Intentions, affirmations, and reflection tools.

  • My favorite playlists for walking, hiking, or stretching.

Results You Can Expect:

  • Increased strength and flexibility.

  • Lean muscle growth and enhanced confidence.

  • New healthy habits you can stick with.

  • Elevated self-trust and consistency.

Thriving -
Phase II

Continue your momentum with this 13-week follow-up to Phase I, crafted to help you crush your fitness goals and maintain consistency.

What’s Included:

  • New strength/interval workouts with fresh moves.

  • Expanded access to the On-Demand Library.

  • Continued prompts for active recovery and mindful movement.

  • Tools to track progress, reflect, and grow.

Take your fitness and mindset to the next level!

  • Thriving — Phase III

    Finish strong with the ultimate progression.

    Phase III brings together everything from the first two phases, plus additional access to Free Choice days and the TFL On-Demand Library for extra flexibility.

    Stay consistent, refine your strength and lock in habits that last a lifetime.

    Purchase Now

  • Phase IV - TFL Holiday Challenge

    Finish the year strong with 13 ½ weeks of movement, motivation, and consistency! This challenge is designed to keep you on track through the holiday season—because your goals don’t take a break.

    36 workouts including strength, barre, yoga, meditation, and more!
    Pre-set calendar & on-demand access—no overthinking, just results.

    Supportive TFL Community to keep you motivated.

    Purchase Now

No matter where you are on your fitness journey, TFL has a program for you.

Let’s make your goals a reality—one workout at a time. Are you in or are you IN?!