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, WE ST
MOND RT
A

Katie 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
Go to your profile and tap
the 3 lines on the top right
CREATE AN LSF INSTAGRAM Select “Settings” on the bottom
Your LSF Instagram account is the best way to
Click “Add Account”
find new friends and build lasting relationships
with other #TeamLSF girls trying to make Enter the new username you
healthy changes right there with you. want (@KatieGetsFit_LSF) and
password of the account you’d
Check-in Daily! We love seeing what you’re up like to add.
to and it’s the best way for your team to give *Once you’ve added the new
you the motivation and support you account, you can easily switch
so deserve! 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
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
Check ingramon and your team accountable!
Insta
#TeamLSF

We have some fun surprises for you to post

and share in your LSF App workouts too!
BECOME YOUR We want you to look and feel your absolute best

DREAM 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
STICK TO THE CUSTOMIZED PLAN a fun part of the journey. If you want to see big
IN YOUR LSF APP 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
id e
and gaining muscle tone. The Guiltless Nutrition Sweat Gu
1. 0 S w e at G u id
Lifestyle + Recipe Book has over 110 recipes e2.0

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 WE EKS
1-8

cravings, meal prep, change your lifestyle and

WE EKS
9-1 6

more!
 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 3. SNAP ONE FROM THE FRONT
to see your progress! DW, we are gonna show Plus one from the side, and one from
you exactly how to take the perfect pictures the back. Work those angles, girl!
(you’ll thank us later). You can find a whole
4. KEEP TRACK OF THE DETAILS
video on taking perfect progress videos in the
When you take your “after” pic in a month, you’ll
LSF App video library in the Education section
want to be in the same lighting, with the same
(hint hint!). Plus, whenever you decide to take
background, in the same outfit. That’s the best
new progress pics (we recommend about once
way to really SEE the changes before your eyes.
per month), the app will guide you through the
See the diff between the two “before” pics
whole process. And yes, it might seem super
below? (They’re both Katie!) Lighting, clothes,
scary to wear tight clothes and take a full
and getting that smiling face in there makes a
body pic of yourself before you start, but trust
big difference.
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.

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 Now you can take and track these
beautiful self! Selfies can totally work, but photos inside LSF The APP!
you can also recruit your bestie to help.
 HERE’S EVERYTHING
YOU NEED TO CHECK-IN!

#TEAMLSF #LSFSpringSlimDown
The official hashtag of the
Spring Slim Down Challenge
Think of Team LSF as your new squad.
Your sidekick, wing-woman, #1 fan, motivator, #LoveSweatFitness
accountability partner, and true believer in
#LSFMadeItMonday
YOU! Join the half a million women who
Mondays can be cray, but #TeamLSF
have found success with LSF. We’ve got
has got your back. Every Monday
your back girl!
we are going to reset and kick
Your #LSFRollCall check-ins are the key to some booty!
your success during this challenge. That’s
#TeamLSF
where you’ll find the support, encouragement,
Your daily workouts, motivation,
and accountability to stay motivated and
and accountability check-ins
reach your goals!
@LoveSweatFitness
The LSF community is here for you. What
The official LSF IG account
we love most about being part of Team LSF
for motivation, support and
is all the incredible girls we get to meet. It’s
inspiration from Katie!
a place to make new girlfriends and build
relationships with other women who have @TeamLSF
similar goals and totally get you! The spot for all the sweaty
selfies, transformations, &
With Love Sweat Fitness - the App, you can
LSF babe shout-outs!
share sweaty selfies and daily inspo straight
from the app! It’s the best and easiest way ...So are you ready or what?! It’s
to build community while you build that lean time to start the first day of the
muscle Download it now and see for rest of your life.
yourself!
 3 DAY SLIM DOWN

Here’s the most important part. Live Guiltless! MAIN TIPS

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:
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)

This is the perfect 3 day plan to get ready for

Spring Break or to do anytime you want to de- DO’S:
bloat and hit the refresh button! We’re going for
Vegetables (minus potatoes & corn)
whole foods, tons of fruits & veggies, and minimal
Fruit (minus bananas and mango)
added sugar. We will start with a nice rest for
Lean proteins!
your digestive system, and we will gradually
Plant-based fats
incorporate healthy whole foods. This mini-detox
will help you de-bloat and realize how amazing
DON’TS:
healthy foods make you feel!
Diet foods
So stock up on those groceries, and let’s
Processed snack foods
detox together!
Low-fat artificial dairy products
Added sugars
Fried foods
 BEFORE YOU SLIM DOWN

GROCERY SHOP! MAKE SLIM DOWN WATER

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
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.
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

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!

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 GOLDEN MILK STEAMER

• 1/2 cup frozen papaya • 3 cups Coconut, Cashew or Almond milk

• 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)
(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!

• 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.
MOON MILK
• 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.
SLIMMING CELERY SOUP
• 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
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.
• 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.
 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