CoachLukeCom

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Perimenopause Symptom Tracker and 28 Day Plan for Women 35+, Strength, Sleep, Printable PDF

Perimenopause Symptom Tracker and 28 Day Plan for Women 35+, Strength, Sleep, Printable PDF

$9.99

Digital Download

2027 Wellness Planner Printable for Women, Dated Weekly Habit Tracker PDF, Letter A4

2027 Wellness Planner Printable for Women, Dated Weekly Habit Tracker PDF, Letter A4

$9.99

Digital Download

May include: A printable weekly meal planner and grocery list PDF set featuring 19 pages and 2 color themes. The document includes text reading Weekly Meal Planner & Grocery List, By Coach Luke, NASM-CPT, NESTA Nutrition Coach.

Weekly Meal Planner Printable with Grocery List, Undated Meal Prep Planner PDF, Letter A4

$9.99

Digital Download

May include: A printable PDF blood pressure log and 30-day heart habit tracker with two document previews, featuring a heart rate line graphic and the text: Blood Pressure Log + 30-Day Heart Habit Tracker, 90-Day Reading Log, Doctor Visit Prep.

Blood Pressure Log Printable, 90 Day BP Tracker, Heart Habit Tracker, Doctor Visit PDF

$7.99

Digital Download

May include: A printable 28-Day Tabata Challenge fitness plan featuring 20 moves with low-impact and standard options. The document includes 36 pages in Letter and A4 formats, authored by Coach Luke, NASM-CPT, NESTA Nutrition Coach.

28 Day Tabata Challenge for Women, HIIT Workout Plan Printable, Low Impact Home Workout

$9.99

Digital Download

May include: A printable 30-Day Food & Mood Journal with 44 pages in Letter and A4 sizes. The cover features dark green text on a white background, listing features like a hunger scale, trigger map, pause plan, and 30 daily prompts by Coach Luke.

Emotional Eating Journal Printable, 30 Day Food and Mood Tracker, Hunger Fullness Scale PDF

$9.99

Digital Download

May include: A printable PDF 30-Day Calm & Gratitude Journal featuring a dark green cover with white text and a daily prompt page. The text includes 30 daily prompts, gratitude, affirmations, calm check-ins, weekly reflections, and US Letter + A4.

30 Day Gratitude Journal Printable, Calm Mindfulness Journal with Prompts, Affirmations, Self Care PDF

$9.99

Digital Download

May include: A digital document titled 30 High-Protein Smoothies featuring the text No Protein Powder, 18-27 g protein each, Vegan, Dairy-free. It displays recipe cards with images of strawberry, green, and chocolate smoothies.

30 High Protein Smoothie Recipe Cards, No Powder Vegan Shakes Ebook, Printable Digital PDF

$7.99

Digital Download

28 Day Kettlebell Challenge for Women, Printable Kettlebell Workout Plan PDF, Home Strength Program

28 Day Kettlebell Challenge for Women, Printable Kettlebell Workout Plan PDF, Home Strength Program

$9.99

Digital Download

May include: A digital document titled 28-Day GLP-1 Friendly High-Protein Meal Plan. The dark green cover features white text, including Small portions, Protein first, 15 real recipes, Letter + A4, 44 pages, and Coach Luke.

GLP-1 Friendly Meal Plan for Women, 28 Day High Protein Printable, Grocery Lists PDF

$12.99

Digital Download

Seated Core Workout for Seniors, 28 Day Chair Exercises Challenge, Beginner Printable PDF

Seated Core Workout for Seniors, 28 Day Chair Exercises Challenge, Beginner Printable PDF

$9.99

Digital Download

Women's Home Workout Bundle, Dumbbell, Calisthenics, Chair Yoga Challenges, Printable Fitness Planner PDF

Women's Home Workout Bundle, Dumbbell, Calisthenics, Chair Yoga Challenges, Printable Fitness Planner PDF

$14.99

Digital Download

May include: A 12-week fitness planner digital document featuring a dark green background with white and gold text. The text reads 12-Week Fitness Planner for Women 25+, Printable, Undated, 12 Weeks, Workouts, habit trackers, check-ins, Printable PDF | Letter + A4, and By Coach Luke · NASM-CPT, NESTA Nutrition Coach. Two planner page previews are visible on the sides.

12 Week Fitness Planner for Women, Printable Workout and Habit Tracker, Undated PDF

$9.99

Digital Download

28 Day Chair Yoga for Seniors, Printable Seated Yoga Challenge for Beginners, Exercise PDF

28 Day Chair Yoga for Seniors, Printable Seated Yoga Challenge for Beginners, Exercise PDF

$9.99

Digital Download

May include: A digital meal plan document titled 28-Day High-Protein Meal Plan for Women 25+ with 31 recipes, 4 grocery lists, and prep plans. The dark green background features small food photos on the sides and text indicating Printable PDF Letter + A4.

28 Day High Protein Meal Plan for Women, Printable Recipes, Grocery Lists, Prep PDF

$9.99

Digital Download

May include: A printable 28-Day Keto Meal Plan document featuring the title, 34 recipes, grocery lists, and Sunday prep guides. The layout includes a grid of food photographs showing various prepared meals on a dark green background.

28 Day Keto Meal Plan, Printable Low Carb Recipes, Grocery Lists, Prep Guide PDF

$9.99

Digital Download

May include: A printable 28-day Mediterranean meal plan document featuring a dark green background with white text. It includes 34 recipes, 4 weekly grocery lists, 4 Sunday prep guides, vegetarian and dairy-free swaps, and a 28-day tracker.

28 Day Mediterranean Meal Plan, Printable Recipes, Grocery Lists, Meal Prep Guide PDF

$9.99

Digital Download

28 Day Dumbbell Workout Challenge for Women, Printable Full Body Strength Training Plan PDF

28 Day Dumbbell Workout Challenge for Women, Printable Full Body Strength Training Plan PDF

$9.99

Digital Download

May include: A digital document titled The High-Protein Food Guide by Coach Luke, featuring a list of 102 foods ranked by protein, a 30-gram meal cheat sheet, a 7-day meal plan, grocery lists, trackers, and a 28-day habit tracker in a 25-page PDF.

High Protein Food List Printable for Women, 25-Page Guide with Meal Plan & Grocery List (PDF)

$9.99

Digital Download

May include: A printable PDF document titled 28-Day Chair Tai Chi Challenge for Men, featuring illustrated exercise moves, a 28-day calendar, and instructional text on a dark green and cream background with gold accents.

28 Day Chair Tai Chi Challenge for Men 50+, Printable Seated Workout Plan PDF

$9.99

Digital Download

May include: A printable PDF bundle featuring three 28-day Tai Chi challenges and a 12-week path. The dark green documents include a 28-Day Chair Tai Chi Challenge, a 28-Day Walking Tai Chi Challenge, and a 28-Day Chair Tai Chi Challenge for Men.

Tai Chi Bundle for Seniors, 3 Printable 28-Day Chair & Walking Tai Chi Challenges, 12-Week Plan

$14.99

Digital Download

May include: A digital Protein & Macro Tracker for Google Sheets and Excel. The display shows a dashboard with calorie and protein targets, a weekly progress table, and a food log on a mobile device screen against a dark green background.

Protein and Macro Tracker Spreadsheet, Google Sheets & Excel, Auto-Calculating High Protein Meal Planner

$9.99

Digital Download

28 Day Calisthenics Challenge for Women, Printable Bodyweight Workout Plan PDF, No Equipment

28 Day Calisthenics Challenge for Women, Printable Bodyweight Workout Plan PDF, No Equipment

$9.99

Digital Download

28 Day Walking Tai Chi Challenge for Women, Printable Balance Walking Plan PDF

28 Day Walking Tai Chi Challenge for Women, Printable Balance Walking Plan PDF

$9.99

Digital Download

May include: A printable 28-Day Chair Tai Chi Challenge guide featuring illustrated seated exercises, a daily calendar, and instructional text on a dark green background. The document includes 12 illustrated moves and a 28-day schedule.

28 Day Chair Tai Chi Challenge for Women, Printable Seated Exercise Plan PDF

$9.99

Digital Download

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Announcement

Last updated on Oct 10, 2026
Luke

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Luke

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About CoachLukeCom

Tai chi, fitness & nutrition printables for women

Sales 0
On Etsy since 2026

Tai chi, fitness & nutrition printables for women

Simple, no-gimmick plans from a certified trainer with 20+ years of experience

Shop members

  • shop-member-photo
    Coach Luke

    Owner

    NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach. 20+ years in fitness, former collegiate track athlete, and trained in seven martial arts, including tai chi.

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More information

Last updated on Oct 10, 2026

Frequently asked questions

How do I get my files?

Your PDF is ready right after payment. Go to You > Purchases and reviews on Etsy and click Download Files. You'll also get an email from Etsy with a download link. Both US Letter and A4 sizes are included.

Are these programs good for beginners?

Yes. Every program starts with the basics and includes easier and harder options for each move, so you can start where you are and progress at your own pace. As with any new exercise program, check with your doctor first if you have a health condition or injury.

Can I print my file more than once?

Yes. Print as many copies as you like for your own personal use, or use the PDF on your tablet. Please don't share, resell or redistribute the files. Since these are digital downloads, I can't offer returns, but if anything is wrong with your file, message me and I'll make it right.