10 WEEK SUMMER ATHLETE TRAINING

XO Fitness

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Sedentary: No exercise and have a desk job

Exercise multiple times a day or have a physically challenging job

Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

FUNCTIONAL. FIERCE. FOCUSED

XO FITNESS

Hi, I’m Lauren — Certified Personal Trainer, strength advocate, and founder of XO Fitness.

I help people build strong, capable bodies through intentional training and sustainable nutrition. My philosophy is simple: movement is nourishment, not punishment. We don’t chase aesthetics — we build strength, confidence, and resilience that carries into every area of life.

With a background in strength training, interval conditioning, and hybrid run-lift programming, I design programs that grow with you — from foundational movement patterns to progressive overload and performance-based training.

My mission is to help you feel empowered in your body, confident in your choices, and strong for the life you’re building.

This isn’t about shrinking yourself.
It’s about becoming stronger in every sense of the word.

Lauren Svanda

Instagram

Facebook

1st Phorm 

Welcome to XO Fitness

A monthly membership for women who want structure, variety, and support without full 1-on-1 coaching. Get instant access to a growing library of workouts inside the XO app so you always know what to do next.

XO STRENGTH LIBRARY

If you want more guidance, accountability, and personalized nutrition support, XO Guided Coaching bridges the gap between self-led training and full 1-on-1 coaching. You’ll receive customized macro targets and weekly coaching check-ins to help you stay consistent, make adjustments, and keep progress moving forward.

XO GUIDED COACHING

This is the highest level of support inside the XO Fitness app.
XO Guided Coaching is designed for women who want structure, accountability, and personalized guidance while building strength, improving their relationship with food, and creating sustainable habits.

Inside this plan, you are not just following workouts — you are working directly with me to build a strategy that fits your life, your goals, and your current season.

Together we will focus on the four pillars that drive real progress:
training, nutrition, recovery, and consistency.

One on One Personal Training

This isn’t random workouts. This is intentional training built to make you faster, stronger, and more explosive in your sport.

Over 10 weeks, we focus on the foundations that every athlete needs but most programs skip:
speed, power, strength, and control.

You’ll train to:
• Generate power (not just go through the motions)
• Decelerate safely and efficiently
• Change direction faster and with confidence
• Build real strength that carries over to your sport

Every session is structured, coached, and designed to challenge you — whether you're in-season, off-season, or just getting serious about your performance.

This is where athletes separate themselves.

Appointments

Classes

10 WEEK SUMMER ATHLETE TRAINING