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Hey babe!
You're in for the biggest challenge of the year. Summer Shape Up 2019 is full of so much newness to help you get healthy, toned, and radiate confidence all summer long.
These next eight weeks, your #TeamLSF besties will be sweating with you and cheering you on along the way. So, get ready for a summer of sun, fun, and sweat.
Psst..don't forget, this year's giveaway is MAJOR. Not only will we be surprising you girlswith mini giveaways throughout the challenge, we're bringing THREE (!!!) of youout to California for the ultimate LSF retreat.
WE START MONDAY,JULY 8 TH
WHAT TO EXPECT
xo, K atie
8 WEEK FITNESS + LIFESTYLE CHALLENGE
Beginning on Monday, July 8th! Your workout will be your favorite part of the day!
DAILY WORKOUTS
If you haven’t met your new personal trainer/motivational BFF, it’s time to download our amazing LSF APP.
Your free Daily 10 workouts can be with you everywhere you go! Amazing, right? #LSFSWEATANYWHERE.
Plus, get access to new SSU bonus challenges and EXCLUSIVE full-length workout videos!
DAILY INSPO, TIPS, & FUN TO KEEP YOU GOING STRONG
Inside the LSF APP, you can win brand new Summer Shape Up trophies, track your progress, and get
daily inspo straight from Katie. Plus, printable calendars and weekly wallpapers for extra motivation.
#TEAMLSF
A huge community of incredible women just like you who will cheer you on during the tough days,
and celebrate with you on the great ones!
OUR BIGGEST GIVEAWAY EVER!We’re flying three (!!!!) of you to California for the
ULTIMATE LSF RETREAT! This includes our grand prize
winner and two runner-up babes! You'll be spending the
weekend at the beach with tons of amazing and healthy food
and drinks, an LSF makeover, and a workout with Katie!
2. DOWNLOAD YOUR FREE
7-DAY APP TRIAL.
2. DOWNLOAD YOUR
FREE 7-DAY APP TRIAL.
3.PICK YOUR
PREMIUM PLAN
4. EACH DAY, COMPLETE YOUR PREMIUM
APP WORKOUT.
5. ADD IN THE DAILY 10 MOVES FOR A
WARM-UP, FINISHER, OR WHENEVER YOU HAVE A FREE FEW MINS! WE KNOW YOU DO.
WHERE TO START?
READY TO TAKE YOUR FITNESS AND RESULTS TO THE NEXT
LEVEL?
6.WEEKLY, A NEWSSU VIDEO WILL
BE RELEASED AS A BONUS WORKOUT.
3. EACH DAY,
DO YOUR DAILY 10 MOVES
JUST GETTING STARTED WITH
LSF?
LET'S DO THIS THING
1. TAKE YOUR "BEFORE" PHOTOS. TRUST US, YOU'RE GONNA WANT TO DOCUMENT YOUR INSANE TRANSFORMATION. CHECK OUT OUR TOP TIPS + TRICKS HERE.
FOLLOW THE LSF NUTRITION PLANTO GET MAXIMUM RESULTS.
WHO IS THE DAILY 10 FOR? DOWNLOAD THE LSF APP FOR YOUR FREE DAILY 10 WORKOUT
The Daily 10 is a ten minute daily workout meant to get you up and moving! The moves are for EVERYONE - beginners and pros! For beginners, the goal is to move for at least 10 minutes a day to help you build healthy fitness habits. The moves are a great place to start if you’re just beginning your fitness journey. For the more advanced babes, the Daily 10 can be used as a warm-up, finisher, or whenever you have 10 extra minutes during your day!
The Daily 10 consists of 3 moves that should take you about 10 minutes to complete. You will do 3 rounds total.
YOUR WORKOUT WOULD LOOK LIKE THIS:
Round 1: 10 bicycle crunches per side 10 hip dips per side10 basic crunches
Round 2: 10 bicycle crunches per side 10 hip dips per side10 basic crunches
Round 3: 10 bicycle crunches per side 10 hip dips per side10 basic crunches
Daily 10 complete! Looking for more information? Check out our blog post withall the deets HERE.
WHAT IS THE DAILY 10? LET’S BREAK IT DOWN.
CREATE AN LSF INSTAGRAMYour 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.
MOTIVATIONAL MINI CHALLENGESUse the 4 Week SSU Calendars (located in the
back of this Sweat Starter) to get closer to
your goals and the mini giveaways throughout
Summer Shape Up! HINT, HINT: DON’T
FORGET TO STICK TO YOUR DAILY BONUS
CHALLENGES AND SHARE THEM WITH
THE LSF COMMUNITY VIA INSTAGRAM. ;)
STAY MOTIVATED
Go to your profile and tap the 3 lines on the top right
Select “Settings” on the bottom
Click “Add Account”
Enter the new username you want(@KatieGetsFit_LSF) and passwordof the account you’d like to add.
We can’t wait to meet you! Go snap a pic of the “I’m In!” graphic on page 10 of this Sweat Starter, upload it to IG, and use the hashtags #LSFSAYHEY so we can find and follow you!
CHECKIN ONIG #LSF
GRAB YOUR MEGAPHONE
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!
We have some fun surprises for you to post and share in your LSF App workouts too!
LOVE SWEAT FITNESS ROLL CALL
HERE’S EVERYTHING YOUNEED TO CHECK-IN!
#LSFSUMMERSHAPEUPThe official hashtag of Summer Shape Up 2019
#LoveSweatFitness
#LSFMadeItMondayMondays can be cray, but #TeamLSF has got your back. Every Monday we are going to reset andkick some booty!
#TeamLSFYour daily workouts, motivation, andaccountability check-ins.
#LSFSWEATANYWHEREWhether you're on vacay, at home, or at thebeach there's always time for a workout.Show us where you sweat!
@LoveSweatFitnessThe official LSF IG account for motivation, support and inspiration from Katie!
@TeamLSFThe 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.
YOUTUBE
EVERYTHING YOU NEED TO GET STARTED
DOWNLOAD THE LOVE SWEAT FITNESS APP Start your FREE 7-DAY TRIAL in the App Store or Google Play!
INVITE YOUR FAVE BABESAsk your girls to sweat it out with you!
PREP YOUR LSF FIT KITGrab your phone, favorite shoes, WATER BOTTLE, BOOTY BANDS, and mat.
SHAPE UP WITH YOUR FREE3-DAY MEAL PLANAn exclusive meal plan plus grocery list to start building healthy habits from the inside out before we start on July 8th!
SET GOALS TO BE #GOALSGrab your weekly #Goals planner (on the next page), write down weekly goals, and track your progress in the app.
DOWNLOAD YOUR LSF NUTRITION PLANChange your body from the inside out and see all that hard work pay off with the HOT BODY MEAL PLAN and GUILTLESS NUTRITION GUIDE.
SUMMER SHAPE UP Starts Monday, July 8th! We’re all in this together and you have everything you need in this Sweat Starter to make this your best summer yet!
CONNECT WITH LSFFollow us on IG + Youtube for exclusive Summer Shape Up content! New videos every week.
WEEK_____ #GOALS
M
T
W
T
F
S
S
#GOALS
Day
#LSFRollCall
#LSFRollCall
#LSFRollCall
#LSFRollCall
#LSFRollCall
#LSFRollCall
#LSFRollCall
#LSFSUMMERSHAPEUPROLL CALL
LSF APP SSU WORKOUTSSU DAILY 10
L O V E S W E A T F I T N E S S
S U M M E R S H A P E U P
PROTEIN• Eggs
• Egg Whites
• Lean proteins (6 - 4 oz portions)
• VITAL PROTEINS BUNDLE or protein of choice
• ________________________________
• ________________________________
NUTS• Almond or other nut butter
• Slivered almonds
• Cashews
• Chia Seeds
• ________________________________
• ________________________________
FRUITS• Blueberries
• Strawberries
• Lemons
• Frozen berries
• Banana
• Pineapple
• Papaya
• ________________________________
• ________________________________
VEGGIES• Mixed Greens
• Spinach
• Spaghetti squash
• Garlic cloves
• Cauliflower rice
• Asparagus
• Avocados
• Parsley
• ________________________________
• ________________________________
GRAINS AND STARCHES• Grain-free or sprouted tortillas
• Nutritional yeast
• ________________________________
• ________________________________
DAIRY• Greek Yogurt or
non-dairy option• Unsweetened milk (almond, oat, cashew)
• ________________________________• ________________________________
The Summer Shape Up Meal Plan will be sent to your inbox on July 3rd,
but you can start prepping with this grocery list!
MO
N
W E E K 1W E E K 2W E E K 3W E E K 4
TUE
S
MIN
I MO
TIVA
TION
AL C
HA
LLEN
GE
S
WE
DTH
UR
SF
RI
SAT
SUN
JULY 8
TH
22 1529
923 1630
1024 1731
11
25 18
AUG
UST 1 ST
1226 192
1327 203
1428 214
SUMM
ER SHAPE UP
Write down 1 m
acro goal and 2 m
icro goals for the challenge and tag a babe to hold you
accountable
Clean out your
cabinets. Ditch or
Donate. Share a
before and after photo
Make all your m
eals today
Pack your lunch each day this week
Add 40 Squats + 40
mountain clim
bers to your workout
Increase your water by two bottles today.
Prove it ;)
Add som
e greens into your life. H
int: Surf C
ity Salad
Make the H
anger Bom
bs and post them
on your Instagram
Try swapping coffee for m
atcha todayStart your day with a
green juice
Enjoy the weekend with a TG
IF Cocktail
Do 100 bicycle
crunches before breakfast
Search #LSFSayHey,
follow a new LSF babe and send her a D
M!
Add 20 Squats + 20
oblique jackknifes to your workout
Spice up your m
orning with an LSF coffee
Add 30 Squats + 30
scissor kicks to your workout
Only drink water
today and log your bottles in the app
Do one round of
a bikini ab ladder before you go to bed
tonight
Write down 1
thing your proud of yourself for
accomplishing this week
Share one of your favorite LSF recipes
Add a “perfect”
portion of protein to each m
eal today
Shop the parameter
of the store, stick with fresh produce. A
nd share a grocery haul story on IG
.
Text a friend to let them
know you’re thinking of
them.
Go for a walk after
every meal
Eat from a sm
aller plate A
LL day
Drink a full glass of
water BEFOR
E each m
eal today
Do 15 Burpees before
breakfast
Add 10 Squats + 10
double leg lifts to your workout
MO
N
W E E K 5W E E K 6W E E K 7W E E K 8
TUE
S
MIN
I MO
TIVA
TION
AL C
HA
LLEN
GE
S
WE
DTH
UR
SF
RI
SAT
SUN
519 1226
620 1327
721 1428
822 1529
923 1630
1024 17311 11
25 18
SUMM
ER SHAPE UP
Ohhh we’re halfway
there! What are your
goals for the rest of the challenge?
Only liquids today.
Think hardy soups, nutrition packed sm
oothies, and coffee, duh.
Add 60 squats + 60
bicycle crunches to your workout
Ditch your carbs at dinner tonight
Do the SSU
Lazy D
aze workout todayInvite your bestie(s)
over and make a #live
guiltless treat
Treat yo’self to a spa day
Replace breakfast with a sm
oothie
Make overnight oats
to get you through the week
Don’t eat in front
of the screen, yup put that phone down and no TV. Practice
mindful eating.
Do the new SSU
workout on YouTube / Like + C
omm
ent with your IG
handle
Add 5 extra reps to
the last set of each circuit today
Add 100 squats + 100
jumping jacks to your
workout. Sorry, not sorry.
Treat yo’self to a skinny m
arg
Add som
e extra weight to your
workout
Share one way you’re prepping for the
week ahead (bubble bath, m
eal prepping, laundry)
Try intermittent
fasting today
Recreate your favorite fast food m
eal healthier at hom
e. And be sure to
#liveguitless
Eat your lunch outside today and show us your view
Wake up and shape up with som
e burpeesW
orkout with the new A
ugust sweat jams
Add a 60 second
plank to your day
Add 50 Squats + 50
butterfly crunches to your workout
Like + Com
ment on
3 #TeamLSF babes
#lsfrollcall check-ins
Up-level and add your
booty bands to your workout today!
Log all of your meals
and share them in
your story
Make your plate
colorful todayPut your fork down
between bites
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