L O V E S W E A T F I T N E S S

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.

INSTAGRAM

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!

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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

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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