Lsf-ssd-sweat-starter-19 (2).pdf

Sweat

STARTER

FRIENDS THAT SWEAT TOGETHER Hey babe, I’m so excited to have you on #TeamLSF (aka the best community ever!) for our annual Spring Slim Down Challenge. After coming out of winter hibernation, it’s time to get ready for your best summer ever! We are going bigger than ever this Spring with 6 full weeks of free workouts, healthy recipes, motivation from your team, major giveaways, and SO much more! Not only are we are going to slim down to feel incredible in a bikini, we are going to gain confidence and have so much fun doing it! Psst, all you need to have a bikini body is a bikini. ;) Before we start, I want you to know how amazing you are and all that you’re capable of. With the love and support of all your girlfriends in the LSF community, you’ll have the motivation and confidence you need to reach your wildest #LSFSpringSlimDown goals. Think about your goals, picture them, write them down, and share them with your team. Want to look amazing in that bikini you picked out for Spring Break? Become stronger and more confident? Practice more self-love? Whatever your goals are, we’re going to make them happen together!

Xo, Katie

WE ST A MOND RT A P R I L AY, 1ST!

WHAT TO EXPECT A 6-WEEK LONG NUTRITION & FITNESS CHALLENGE Beginning on Monday, April 1st!

DAILY WORKOUTS If you haven’t met your new personal trainer/motivational BFF, it’s time to download our amazing all-new LSF the APP. Your free Daily 10 workouts can be with you everywhere you go! Amazing, right? Plus, get access to brand new EXCLUSIVE full-length workout videos in the app!

AMAZING GIVEAWAYS THROUGHOUT + THE ULTIMATE SPRING BREAK PACKAGE FOR OUR GRAND PRIZE WINNER Show up everyday and you won’t regret it...promise

DAILY INSPO, TIPS, & FUN TO KEEP YOU GOING STRONG Inside the LSF app, you can win trophies, track your progress, and get daily inspiration straight from Katie. It’s just so FUN. Your workout is going to be your favorite part of the day!

A HUGE COMMUNITY OF INCREDIBLE WOMEN JUST LIKE YOU WHO WILL KEEP YOU GOING ON THE TOUGH DAYS, AND CELEBRATE WITH YOU ON THE GREAT DAYS! Team LSF is here to help you become the YOU you’ve always dreamed of. Here we celebrate victories, and lift each other up.

STAY MOTIVATED CREATE AN LSF INSTAGRAM

Go to your profile and tap the 3 lines on the top right Select “Settings” on the bottom

Your LSF Instagram account is the best way to find new friends and build lasting relationships with other #TeamLSF girls trying to make healthy changes right there with you. Check-in Daily! We love seeing what you’re up to and it’s the best way for your team to give you the motivation and support you so deserve!

Click “Add Account” Enter the new username you want (@KatieGetsFit_LSF) and password of the account you’d like to add. *Once you’ve added the new account, you can easily switch between your LSF account and your regular account by tapping the username at the top of the screen and then tapping the account you want to switch to. We can’t wait to meet you! Go snap a pic of the “I’m In!” graphic towards the end end of this Sweat Starter, upload it to IG, and use the hashtags #LSFSayHey so we can find + follow you!

LSF ROLL CALL GRAB YOUR MEGAPHONE

Check ingramon Insta

Your LSF roll call is your daily check-in on Instagram. It’s your chance to share when you’re crushing your workouts, feeling inspired, or even just needing a little extra motivation from your girls. Check in every day with #LSFROLLCALL to keep yourself and your team accountable!

#TeamLSF

We have some fun surprises for you to post and share in your LSF App workouts too!

BECOME YOUR DREAM STICK TO THE CUSTOMIZED PLAN IN YOUR LSF APP

We want you to look and feel your absolute best at the end of this thing! You are so beautiful and so worth it, and getting healthier and happier is the ultimate goal. The transformation is just a fun part of the journey. If you want to see big change (inside and out), here’s what to do…

You’ll be able to find the LSF Daily 10 in there (completely for free!) but you’ll also get your personalized fitness plan. Katie takes you through each step of your circuit workouts for the most fun you’ve ever had getting your sweat on! Plus, all new full-length workout videos for your cardio days, music integration (including your fave LSF playlists), hydration tracking, and journaling so you can keep track of how your journey is going. It’s the ultimate personal trainer and workout BFF.

KEEP YOUR NUTRITION ON POINT Together, the 4 week Hot Body Meal Plan & Guiltless Lifestyle + Recipe Book give you everything you need to learn how eat well and #LiveGuiltless - keep it handy & use it! The 4 Week Meal Plan takes all the guesswork out of eating. We give you step-by-step meals that are not only delicious, but will help kick start your metabolism to burn fat! We want to see you reach your goals, and nutrition is the key to getting rid of extra lbs and gaining muscle tone. The Guiltless Nutrition Lifestyle + Recipe Book has over 110 recipes designed to not only help you burn fat, but taste delish too! It’s a win-win. Think of it as your “how-to” guide for learning to eat well and still have fun! It’s packed with my best ways to curb cravings, meal prep, change your lifestyle and more!

id e Sweat Gu 1. 0

S w e at G u id e 2.0

WE EKS

1-8 WE EKS

9-1 6

A PEAK INSIDE THE APP

DOWNL OAD YOUR LSF APP !

Set personalized goals and get your own personalized fitness plan to help you accomplish your goals.

Track your journey in your LSF daily fit journal, where you can keep tabs on your mood, workout results, self care, and progress photos!

The Love Sweat Fitness daily workouts you love (plus TONS of full-length workout videos!) right at your fingertips.

EVERYTHING YOU NEED TO GET STARTED Time to get out there and get it, girl! Here’s everything you need to start strong, stay motivated, and see major change from this challenge. It’s gonna be a wild (and super fun) ride... better get ready

DOWNLOAD LOVE SWEAT FITNESS - THE APP Start your FREE 7-day trial in the App Store or Google Play!

INVITE YOUR FAVE BABES

Ask your girls to sweat it out with you! Friends that sweat together, stay together.

PREP YOUR LSF FIT KIT Grab your phone, favorite shoes, water bottle, booty bands, and mat.

DOWNLOAD YOUR LSF NUTRITION PLAN

These will make it so there’s NO guesswork as you prep for the week ahead! You’ll have delicious healthy recipes ready to go so you can avoid getting hangry! This plan teaches you to nourish your body from the inside out so you can lose weight, build lean muscle, and be your most confident self!

SET GOALS TO BE #GOALS

Grab your #Goals planner and take a few minutes a day to think about how you’re feeling and where you’re at. Write down your goals and schedule out a week or two of workouts and meal prep. Need some motivation? The LSF motivation challenge is the place to start...check it out!

SPRING SLIM DOWN

Starts Monday, April 1st! We’re all in this together and when you add the daily 10 to your LSF the App premium plan, you won’t believe the incredible transformation that will happen!

CONNECT WITH LSF

Follow us on IG + Youtube! New videos every Monday and Thursday!

Instagram Youtube

YOUR LSF PROGRESS “Little by little, a little becomes a lot.” Whether it’s been one week or five, we want to see your progress! DW, we are gonna show you exactly how to take the perfect pictures (you’ll thank us later). You can find a whole video on taking perfect progress videos in the LSF App video library in the Education section (hint hint!). Plus, whenever you decide to take new progress pics (we recommend about once per month), the app will guide you through the whole process. And yes, it might seem super scary to wear tight clothes and take a full body pic of yourself before you start, but trust us. For one thing, seeing where you started will remind you WHY you started. It will keep you going when you want to quit! Think about that moment when you will get to see all your progress right there in front of you. There is nothing better than seeing the results of your hard work! So yeah...you’re gonna want to document that #LSFTransformation.

3. SNAP ONE FROM THE FRONT Plus one from the side, and one from the back. Work those angles, girl!

4. KEEP TRACK OF THE DETAILS

When you take your “after” pic in a month, you’ll want to be in the same lighting, with the same background, in the same outfit. That’s the best way to really SEE the changes before your eyes. See the diff between the two “before” pics below? (They’re both Katie!) Lighting, clothes, and getting that smiling face in there makes a big difference.

HOW TO SNAP THE PERFECT TRANSFORMATION PIC... 1. LIGHTING IS EVERYTHING. Try and find natural light and angle your body toward it. 2. STAND IN FRONT OF A SIMPLE BACKGROUND ...so you can really see your beautiful self! Selfies can totally work, but you can also recruit your bestie to help.

Now you can take and track these photos inside LSF The APP!

#TEAMLSF Think of Team LSF as your new squad. Your sidekick, wing-woman, #1 fan, motivator, accountability partner, and true believer in YOU! Join the half a million women who have found success with LSF. We’ve got your back girl! Your #LSFRollCall check-ins are the key to your success during this challenge. That’s where you’ll find the support, encouragement, and accountability to stay motivated and reach your goals! The LSF community is here for you. What we love most about being part of Team LSF is all the incredible girls we get to meet. It’s a place to make new girlfriends and build relationships with other women who have similar goals and totally get you! With Love Sweat Fitness - the App, you can share sweaty selfies and daily inspo straight from the app! It’s the best and easiest way to build community while you build that lean Download it now and see for muscle yourself!

HERE’S EVERYTHING YOU NEED TO CHECK-IN! #LSFSpringSlimDown The official hashtag of the Spring Slim Down Challenge #LoveSweatFitness #LSFMadeItMonday Mondays can be cray, but #TeamLSF has got your back. Every Monday we are going to reset and kick some booty! #TeamLSF Your daily workouts, motivation, and accountability check-ins @LoveSweatFitness The official LSF IG account for motivation, support and inspiration from Katie! @TeamLSF The spot for all the sweaty selfies, transformations, & LSF babe shout-outs! ...So are you ready or what?! It’s time to start the first day of the rest of your life.

3 DAY SLIM DOWN Here’s the most important part. Live Guiltless! So yes, you’re eliminating some foods you might be used to eating, and it might be hard. But there are NO restrictions to how much food you can have within these categories. This isn’t about counting calories, it’s about nourishing our bodies and slimming down in a healthy way. You should NOT be starving! THE OVERVIEW: This is the perfect 3 day plan to get ready for Spring Break or to do anytime you want to debloat and hit the refresh button! We’re going for whole foods, tons of fruits & veggies, and minimal added sugar. We will start with a nice rest for your digestive system, and we will gradually incorporate healthy whole foods. This mini-detox will help you de-bloat and realize how amazing healthy foods make you feel! So stock up on those groceries, and let’s detox together!

MAIN TIPS Avoid added sugars (even agave) No Grain Carbs until day 4 (get them from your veggies) Limit starch intake Make sure you are getting plenty of protein and veggie carbs (especially since you’re working out) DO’S:

Vegetables (minus potatoes & corn) Fruit (minus bananas and mango) Lean proteins! Plant-based fats

DON’TS:

Diet foods Processed snack foods Low-fat artificial dairy products Added sugars Fried foods

BEFORE YOU SLIM DOWN GROCERY SHOP! Follow the list at the back of your planner, but focus on the perimeter of the store. But you’ll definitely want… A No-sugar Protein Powder (I like grass fed whey or plant based) Lots and lots of veggies...the more color the better Healthy fats like avocado and raw almond butter

MAKE SLIM DOWN WATER Throw lemon slices, fresh ginger, cucumber, chlorella, and mint leaves into a big pitcher of water to be drinking all day everyday. It helps de-bloat! Throw out the processed foods that make you feel “blah.” You don’t need that negativity in your life!

GROCERY LIST VEGGIES

OTHER

Celery

Almond butter

Mixed greens

Hemp heart seeds

Spinach

Chlorella

Cauliflower

Ashwagandha

Broccoli

Ginger

Kale Cucumber FRUITS

PROTEIN

Berries

Grass-fed Whey Isolate or

Papaya (awesome

Plant Based Protein Powder

for digestion!)

Lean boneless, skinless chicken breast

Avocado

Bone broth Plain Greek yogurt

*Click on bold items to shop my faves

3 DAY SLIM DOWN MEAL PLAN This is the general meal plan I will be following over the next 3 days. I’ve added tons of delicious recipes for you, but feel free to make up your own as long as you stick to the guidelines for the slim down. For the best results during our Spring Slim Down Challenge, do this 3-day slim down followed by the Hot Body Meal Plan. *Drink at least 4 LSF water bottles each day & track it in LSF the App

Say Goodbye to Belly Bloat… We’re going for allllll the fruits and veggies today! Your body works super hard to digest whole foods, so we’re giving it a little break so it can focus on helping you slim down. This is NOT a juice cleanse, though, so make sure you’re blending smoothies (get that fiber!), and getting protein. A whey isolate or plant based protein are best. Rules to Eat By: For the next few days, avoid high sugar fruits, like bananas and mangos. Make sure all of your veggies, especially the cruciferous ones, are well cooked. Steam or roast them for at least 20 minutes to make them easier to digest. Always blend in a little healthy fat with your smoothies to make sure you’re absorbing all the nutrients. Avocado and nut butters are great options!

MEAL 1 1 full glass or bottle of water + LSF Tonic from the Guiltless Nutrition Guide (optional) Black Coffee with ¼ cup almond milk + Vital Protein Collagen Creamer MEAL 2 1 full glass or bottle of water Slimming Smoothie MEAL 3 1 full glass or bottle of water No More Puff Please Smoothie MEAL 4 1 full glass or bottle of water Slimming Celery Soup MEAL 5 1 full glass or bottle of water Golden Milk

Whole foods, babe. Fruits, veggies, nuts, and lean proteins. Continue to drink at least one veggie-filled smoothie per day. That will help you meet your protein needs, and to get a hit of amazing nutrients. More nutrients = less cravings and a more toned belly! Rules to Eat By: Add back in your whole proteins like organic Greek yogurt and lean chicken or fish. Continue focusing on eating fruits and veggies like berries, apples, and pears, spinach, broccoli, artichokes. Avoid veggies like corn. Nuts and avocados are your besties. Avoid foods made with partially hydrogenated oils and added sugars. Whip up a batch of Slim Down Soup to have for the next couple days.

MEAL 1 1 full glass or bottle of water 1 Liter of water + LSF Tonic from the Guiltless Nutrition Guide (optional) Black Coffee with ¼ cup almond milk + Vital Protein Collagen Creamer MEAL 2 1 full glass or bottle of water No More Puff Please Smoothie or Slimming Snack MEAL 3 1 full glass or bottle of water Tight Tummy Taco Salad MEAL 4 1 full glass or bottle of water Slim Down Soup MEAL 5 1 full glass or bottle of water Moon Milk or Golden Milk (optional)

RECIPES

Drool.... These recipes are making us so hungry! Download your HBMP & Guiltless Nutrition Lifestyle & Recipe Book to get cookin’ and working on that beautifully toned summer bod! Plus these recipes are vegetarian friendly too!

SLIMMING SMOOTHIE • • • • • • •

1/2 cup frozen papaya 1/4 cup dandelion leafs 1/2 inch cube of fresh ginger ½ cup frozen spinach 3/4 cup coconut milk 1 tbsp almond butter 1 scoop vanilla protein powder

Blend all ingredients together and enjoy! Option to make it a smoothie bowl and top with chia seeds, hemp hearts, coconut flakes, and fresh berries. NO MORE PUFF PLEASE (SMOOTHIE) • • • • • • •

2 cups of frozen spinach ½ cup frozen cauliflower ½ cup frozen berries 1 tsp of chlorophyll ¾ - 1 cup almond milk 1 tbsp almond butter 1 scoop vanilla protein powder

Blend all ingredients together and enjoy! Option to make it a smoothie bowl and top with chia, hemp hearts, coconut flakes, and fresh berries.

GOLDEN MILK STEAMER • 3 cups Coconut, Cashew or Almond milk (warmed or steamed) • 1 – 1/2 tsp fresh turmeric (ground or chopped) • 1/4 tsp fresh ginger (ground or chopped) • 1 dried cinnamon stick • 1 tbsp coconut oil • Sprinkle of fresh ground black pepper or peppercorns • Monkfruit for stevia to taste (optional) Heat all ingredients in a small saucepan until simmering. Simmer on low for 4-5 minutes. Strain liquid form other ingredients and enjoy! Get the Deets!

MOON MILK

SLIMMING CELERY SOUP

• • • •

• • • • • • • • • • • • •

1 ½ cups of almond milk 1 serving of Vital Proteins Collagen Creamer 1 teaspoon of butterfly pea powder 1/2 teaspoon ashwagandha powder

Heat almond milk in a small saucepan until simmering. Blend with all dry ingredients for 30 seconds to combine. Get the Deets TIGHT TUMMY TACO SALAD • • • • • • • • • • •

2 large handfuls of Spinach + leafy greens ½ cup dandelion leaves, chopped ¼ small onion, diced ½ pasilla pepper, diced ¼ cup red cabbage, chopped 2 tsp avocado oil 1 tbsp pumpkin seeds (pepitas) ¼ avocado, sliced 4 oz ground turkey ½ cup cooked riced cauliflower 2 tbsp LSF Spicy Sriracha Yogurt (see Guiltless Nutrition Guide)

Cook the ground turkey in any no salt added seasoning you like. Separately, sauté the onion, pepper, and dandelion leaves in the avocado oil. Use the cooked riced cauliflower and mixed greens as your base and top with all other ingredients.

1 head celery, stalks chopped, leaves reserved 1 cup cauliflower, chopped 1 medium onion, chopped 2 tbsp coconut oil 3 cups low-sodium bone broth 1/2 tsp dried thyme or more to taste 1/2 tsp dried rosemary or more to taste 3 cloves garlic, minced 1 1/2 cups water 2/3 cup hemp hearts 1/4 cup nutritional yeast 2 tbsp fresh lemon juice Sea salt

Bring a large pot of water to a boil. Add the cauliflower and boil for about 10 minutes, or until tender. Drain and set aside. In a separate pot, add the coconut oil, celery, onion, thyme, and rosemary. Sauté for about 5 minutes. Add the garlic and continue to cook for another 1-2 minutes. Remove and blend with the cauliflower until smooth. Add the puree back into the pot and add bone broth. Increase heat to bring to a boil. Immediately reduce the heat to low, cover, and simmer for 10-15 minutes. Add cauliflower, hemp hearts, nutritional yeast, lemon juice, and sea salt to the blender. Blend on high for two minutes, or until completely smooth and creamy. Add the cauliflower mixture to the pot of soup and simmer for 5-10 minutes. Add additional salt and pepper to taste.

SLIM DOWN SOUP • • • • • • • • • • • • • •

2 cloves garlic, minced 1/2 a red onion, diced 1/2 Tbsp fresh ginger, peeled and minced 1/2 Tbsp fresh turmeric, peeled and minced 2 cups chopped celery 3/4 cup chopped carrots 2 cups broccoli florets 1 cup cauliflower florets 14.5-oz can Organic, no salt diced tomatoes 2 cups kale, de-stemmed and chopped 1 cup purple cabbage, chopped 2 boneless, skinless chicken breasts (optional) 4 cups bone broth 1 tsp no salt Italian seasoning

• Pinch of pink Himalayan salt or sea salt to taste • Black and crushed red pepper to taste • 1/2 cup parsley, chopped • Juiced 1/2 of a small lemon • ¼ large avocado to top soup • 1 tbsp Organic Greek Yogurt to top soup Combine all ingredients in a slow cooker and cook on low for about 4-6 hours OR cook on stove top. For this, sauté onion and garlic in a large pot for about 4 minutes. Add bone broth and bring to a boil. Add all additional ingredients and simmer for about 15-20 minutes or until all vegetables are soft and chicken is cooked through.

SLIMMING SNACK • • • •

1 cup Papaya sliced 1 tbsp nut or seed butter drizzled 1 tsp hemp heart seeds 1 tsp unsweetened coconut flakes

Drizzle the almond butter over the papaya and top with hemp heart seeds and coconut flakes.

YOU DID IT! 3 DAYS DOWN Way to stick it out and get your nutrition in an amazing spot to see huge results. Feel free to repeat this slim down anytime you need to de-bloat and get back on track! To really see crazy results over the next 6 weeks, I recommend starting the Hot Body Meal Plan with me tomorrow! It is the absolute BEST way to increase energy, burn fat, and build that strong beautiful bod so you can feel confident heading into summer! Go download yours ASAP and do it with me!

A COMFORT ZONE IS A BEAUTIFUL PLACE, BUT NOTHING EVER GROWS THERE