Lift & Tone Your Booty in 4 Weeks

Lift & Tone Your Booty in 4 Weeks


grow your booty

Get ready to wake up your glutes! The 2022 Booty Challenge is going to help you lift, tone, and build your best butt in 3 weeks. We start September 26th!

We’ll be working out daily together using my 3:1 method in my training app MOVE by Love Sweat Fitness and I’ll be giving you a FREE eBook with brand new booty building recipes + pre & post workout nutrition tips just for signing up! Not only that, there’s a chance to win some amazing prizes! I can’t wait for you to join us!

I know getting and staying motivated can be tough, so I’ll also be sending you weekly emails and texts sharing tips and lots of inspiration to help you reach your goals!

Your Daily Sweat

On September 26th you will find your Booty Challenge workouts in the challenge section of MOVE

Your Workouts

You will see you three-part challenge designed to strengthen and tone your glutes.

Here’s the breakdown of what to expect each day to help grow your booty in 3 weeks!

1: Sweat Sesh

This is your main workout that is personalized for you, based on your fitness level (beginner, intermediate or advanced)

2: Daily 10

10 min workout that is great as a dynamic warm-up or a quick workout anytime, anywhere!

3: Bonus Move

This is the Booty Bonus Move that will target your glutes every day!

The Grand Prize

As if that new booty wasn’t enough, you could win a grand prize package valued at over $400 just for committing to yourself for the next 3 weeks!

How do I win?

  • Take your “before” photos on day 1, so you’ll have an amazing transformation story to share with us at the end! Find all the pro tips here.
  • Create an LSF Instagram account to engage with the #TeamLSF community and help support other amazing women—we’re in it together!
  • Follow @LoveSweatFitness + @TeamLSF on Instagram and make sure you’re tagging us in your daily #LSFRollCall! Don’t forget to use #LSFbooty as well.
  • Submit a testimonial at the end of the challenge so we can hear all about your incredible journey!

Can’t wait to start with you on September 26th!





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LSF the App is now MOVE.

LSF the App is now MOVE.


MOVE

I am so exited to share the news! LSF the app is now MOVE by Love Sweat Fitness app and it’s waiting for you!

Whether you’re hitting a workout wall or looking to mix it up, it’s time to MOVE with Love Sweat Fitness.

move, workouts for women, at home workouts, easy workouts, 30 minute workouts, tone,

Yupp, I just relaunched my app with a new design and TONS of new features, all created to motivate you daily and help you feel your absolute best!

Ready to MOVE?

Here are a few of my personal faves that have been true game-changers for my own daily workouts.

move, workouts for women, at home workouts, easy workouts, 30 minute workouts, tone,
  1. 500+ days of workouts Barre, HIIT, yoga, stretching, strength… our fitness library has everything for every goal! Looking for a quick 10 minute booty blast? A 45 minute total body burner? Just tell me a little more about your fitness level and I’ll provide you with a great weekly program! 
  2. Chromecast functionality – After receiving so much feedback, I’m proud to say that you can finally tune into each and every LSF workout on your own TV to crush those big goals on a bigger screen! 
  3. Track your progress photos – Stay motivated and measure your transformation journey visually in the app with the ability to update new photos and even share them out on social with #TeamLSF.

LSF OG?

If you already have a subscription, you don’t need to make any changes and you’ll see it has everything you loved about the original, just better!

Look for the MOVE icon on your dashboard if you have auto app updates or head to your App Store to manually updated LSF the App to MOVE.

New to Love Sweat Fitness?

There are sooooo many other app enhancements to help you reach your fitness goals, so what are you waiting for?! Come sweat with me and start your 7 DAY FREE TRIAL to see for yourself! Download the MOVE app here and get ready to fall into a new season of fitness.

The post LSF the App is now MOVE. appeared first on Love Sweat Fitness.



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Summer Shape Up 2022 | 8 Week Transformation Winners

Summer Shape Up 2022 | 8 Week Transformation Winners


8 week transformation

All the women in this community pushed themselves mentally, physically and emotionally during our 8 week transformation.

I am constantly impressed and inspired by the amazing transformation photos and stories you share in your Summer Shape Up Challenge.

Can you believe together you lost over 200 pounds during this challenge! And that’s just from the women who submitted to win! Follow Team LSF on IG to see more!

You all finished this 8 Week Challenge stronger than before and I am so proud of each and every one of you!

It is time to shoutout our SSU winners! These women stayed dedicated and consistent with their Hot Body Meal Plan and LSF app workouts.

These inspiring women, not only have incredible transformation photos but the most heart warming stories!

8 Week Transformation | GRAND PRIZE WINNER

Nicole, @nicole77_lsf

Nicole ABSOLUTELY crushed this challenge. She works full time and is a full-time student, pursuing a master’s degree. Despite her busy schedule she found time to commit to yourself and LOST 28lbs!!

She found out a couple years ago, that she has hypothyroidism. She tried to lose weight and become healthier many times but it wasn’t until she found Katie’s Youtube channel that she became invested in herself. ⁠

“This plan (and the SSU challenge) has taught me how to eat, actually eat, so that I can fuel myself and feel good about what I am putting into my body. SSU taught me how to appreciate a workout, even a quick 10-minute workout, to help my day go better. ⁠My favorite part of SSU was the Monday morning live workout sessions and the support that I got (and gave) to so many other women who are striving for their best lives as well. But I have all of these women (whom I have never met) who are so supportive that it helps me to keep going, even when I want to quit on myself.”

Runner Ups

Natasha, @tatatashie

Natasha was ready to stay committed to this challenge and she did just that! She stay consistent with eating healthy and working out and she lost 11lbs!!

“This challenge put the life back in me. I truly had to dig deep and remember my why. The week before the challenge I went and filled my fridge with all healthy foods. I was 170.6 lbs. I couldn’t believe it. Although that is just a number on a scale, I could feel it in my health. I just wanted to start feeling better and to find my happy self again. Junk food is my biggest battles and the lsf protein has been a game changer. I thought you could never eat any type of dessert but you can have healthy desserts and you can have bad ones in moderation. But with the new LSF flavors of the protein powders I don’t even want the bad sweets anymore.”

Megan, @maeve_moves

This was Megan’s first challenge with us and first challenge EVER that she stayed fully consistent with! She lost 7lbs and credits a lot of this weight loss to making adjustments to her diet with the help of the Hot Body Meal Plan. Using the guidelines and swaps makes it so easy to make it work for you, “I feel so empowered to make the best decisions for myself now.”

One of Megan’s favorite parts of the challenge was how engaged the LSF community was. She loved how the whole LSF community continued to encourage each other and engage on social media even when the challenge ended. Megan said this was the best 8 week periods of her life because she felt good every day.

Our Pink Heart Award goes to…

Sara-Lynn, @lsf_saralynn

This is a serious 8 week transformation!

Sara-Lynn was so encouraging and kind to everyone during this challenge even when her busy schedule came into play.

Her commitment to the Hot Body Meal Plan, 14 Day Shape Up, and her workouts was so inspiring to others throughout the challenge!

These women crushed the Summer Shape Up Challenge and went above and beyond for themselves and for this whole community. I am so proud you all!





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5 EASY Ways to Start Losing Weight Today

5 EASY Ways to Start Losing Weight Today


easy ways to lose weight fast

Looking for easy ways to lose weight fast?

We all know the quick-fix diets don’t work. In fact, these are 5 diets I stopped doing to Lose 45 pounds!

That said, there are little daily habits you can add it that will help you start losing weight today!

If you need a place to start, add these science backed tips into your daily routine!

3 HEALTHY ways to Lose Weight:

1. Eat More Fiber:

 Fruits and veggies with water soluble fiber will increase the feeling of fullness to help you avoid overeating naturally. Some of my favorites are foods like:

  • sweet potato, avocado, apples, broccoli, beans, nectarines, flax and oats.

Aim for 5-8 servings of fruits and veggies each day! These are easy to add to your Hot Body Meal Plan meals anytime or as a quick snack.

healthy recipes and easy ways to lose weight fast

2. Drink Green Tea/Match:

It can “increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat. Matcha is even more powerful”

Pep Rally Energy Boost is a delicious way to get your daily dose of green tea and matcha. Get yours here. 

matcha green tea, energy boostgreen tea, easy ways to burn fat fast

3. Get Enough Sleep: 

7-9 hours can help decrease cortisol levels, increase metabolism, reduce the risk of obesity and weight gain and help you make better food choices throughout the day!

If you’re struggling to get in 7-9 hours of solid sleep, take Slumber Party Sleep Boost about 30 minutes before bed – it’s AMAZING!

Want More Easy Ways to Lose Weight Fast?

We all know there are no shortcuts to weight loss, but these little habits are easy ways to lose weight fast if you start adding them into your daily routine.

If you want even more little hacks like this checkout these 11 tips reasons you’re not losing weight blog I shared a while back.

Small wins every day babe!

https://www.youtube.com/watch?v=0LTOFtpTrUg





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Katie’s Top 5 Tips for Boosting Energy Naturally

Katie’s Top 5 Tips for Boosting Energy Naturally


Sometimes we find ourselves in need of a little pick-me-up. I get it! We all have those days. 

Maybe you’ve had a long week or you didn’t sleep great last night. Maybe your hormones are throwing you off. You could be stressed, traveling, under a tight deadline, or not getting the nutrients your body needs from your diet.

There are pretty much a million things that could be making you feel tired. So if you’re looking for a way to fight your tiredness and boost your energy naturally, add these things to your arsenal.

#1: Eat a nutritious diet

Your body is a complicated system and it needs a lot to keep it functioning at its best. If you’re filling it with junk like sugar or alcohol, it’s going to make you pay for it, usually with fatigue. And if you’re not getting the nutrients you need from your diet, the same is true. Making bad food choices is like putting only a tiny bit of gas in your car — and then expecting it to make a major road trip. 

You might already know that I recommend eating whole foods above everything else. The closer you can get to the natural source, the better. That means choosing food with limited processing and added ingredients — and loading up your plate with lots of fruits and veggies. If you’re not quite sure what you should be eating to feel like your best, most energized self, I can help. All of my nutrition plans include meals that will supply your system with the nutrients it needs. And when you need a quick and easy way to get more goodness in, you know you can always turn to our LSF Plant Protein.

#2: Get Pep (Rally) in your step!

We all have days where you need a pick-me-up. I mean, I do!

That’s why I made our newest boost, Pep Rally! I teamed up all the natural energy-boosting powerhouses, like matcha and ginseng, to give you a pep in your step when you need it most. I can’t wait for you to try it!

#3: Move that body, girl!

A sedentary lifestyle (that basically means sitting around a lot) makes you feel even more sluggish. You don’t have to take my word for it. Studies show that getting moving on a regular basis can decrease your fatigue by 65%. That’s a pretty big drop!

My general recommendation is to get 30 minutes of exercise with the LSF App five or six days a week. But I know that if you haven’t been moving much, that can sound like a lot. Don’t be afraid to ease yourself in. Even 10 minutes a day can still do wonders — and I legit have the Daily 10 for this purpose. Getting moving can be way easier than you might think. A brisk walk around your neighborhood counts. So does literally any workout from our LSF App, which means you can choose whatever sounds good to you on any given day! Plus, we’ve got a seven-day free trial so you can see what you think. Try it out!

#4: Get enough sleep

If you want to feel energized during the day, you NEED to recharge your battery at night. And that means getting a good night’s rest. Most of us need at least seven solid hours every night so our body can do all of its important overnight work

You probably already know that getting enough sleep is important for your body and your mind. The trick, of course, is actually getting that sleep. If falling asleep or staying asleep is hard for you, check out Slumber Party, our sleep boost. She’s packed with stuff to help you drift off to dreamland and wake up feeling refreshed.

#5: Control your stress

Stress takes its toll, literally. When your body is continually dealing with high levels of cortisol, the stress hormone, it causes lasting fatigue. Plus, stress can make it harder to sleep, worsening the problem! 

If you’ve been feeling wound up lately, meet Miss Congeniality, our mood-boosting stress buster. We’ve combined a bunch of natural but powerful ingredients to help take the edge off so you can feel better. 

See? There’s a lot you can do to give yourself a boost when you need it without resorting to that fourth cup of coffee or an energy drink. I am SO excited to have you all try Pep Rally for that pick-me-up you need!





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How Much Caffeine is Too Much??

How Much Caffeine is Too Much??


It’s def possible to have too much caffeine. On top of that, certain situations — like coffee on an empty stomach — can give caffeine a bad rap, even when it’s really the other things at play causing the problems. 

All this said, I’m pro caffeine, just in moderation. Too much caffeine is going to literally jack you up, especially consuming too much at one time. But how much is too much? I’ve got you, girl.

Your recommended daily dose of caffeine

The FDA says people shouldn’t have more than 400 mg of caffeine each day. That’s roughly equal to four eight-ounce cups of coffee. 

Note that we’re saying eight-ounce cups. That’s pretty small. And if you opt for an energy drink, be extra careful. A lot of options can have as much as 250 mg of caffeine in one eight-ounce serving. 

Is going over that cap really a big deal? If you only do it every once in a while, probably not. But if you do it too much, you risk caffeine toxicity.

Plus, even a single day with too much caffeine can leave you with some pretty unwelcome side effects.

Side effects of excess caffeine

No surprise here: one of the main issues with too much caffeine is sleep problems. Besides insomnia, though, too much caffeine can cause:

  • Jitters
  • Anxiousness
  • Dehydration
  • High blood pressure
  • Heart palpitations
  • An upset stomach
  • Heartburn

Clearly, too much caffeine can cause a bunch of problems that leave you feeling way worse than you started. You’d probably didn’t want to trade that tiredness for the side effect you’re feeling, right?

To help you avoid these nasty side effects, I recommend:

  • Mixing in other stuff with caffeine. Consider what you consume along with your caffeine. I love matcha green tea because it has caffeine, but it also has L-theanine, which has a calming effect. Or you could always add some ashwagandha into the mix to ward off jitters. 
  • Timing your consumption. When you have coffee or tea on an empty stomach, it can upset your digestive system. If you start your day with caffeine, eat something with it. This could be as simple as a quick shake with our protein powder or a banana. Then, mind your caffeine intake at night. It can take your body as long as six hours to metabolize even half of the caffeine you’ve consumed. If you’ve been having sleep problems, you might be able to blame your afternoon consumption. Some people are more sensitive to caffeine than others, so pay attention. If cutting out caffeine after noon helps you get good sleep, that’s well worth it. 
  • Avoiding too much at once. Too much caffeine can literally be toxic. And even when you don’t reach potentially health-hazardous levels, a lot all at once is often behind the jitters or nausea. Stick with about 75-160 mg at a time. That’s roughly one or two eight-ounce cups of coffee. Wait for about half an hour and see how you feel. If you’re still pooped, you can always have more. But there’s no way to undo too much caffeine other than to wait it out (yikes). 
  • Getting smart about where your caffeine comes from. Some caffeine sources (looking at you, energy drinks and pre-workout) have so much that your risk for side effects is already super high. To give your body a boost without having to pay for it, look to natural caffeine sources like matcha green tea, smaller cups of coffee, or our NEW! Pep Rally Energy Boost!

Just the right amount of Pep!

We created Pep Rally so you could get caffeine from some of the best natural sources out there. Our new boost has 80 mg of caffeine per scoop so it’ll put some pep in your step without jitters or any of that junk. If you’re really needing to pump it up, you could do two scoops for 160 mg of caffeine. Even then, you won’t be exchanging tiredness for other side effects. In fact, Pep Rally also contains an amino acid called L-theanine that specifically combats anxiousness and stress! 

On top of that, we’ve packed it with other key natural ingredients for long-lasting energy like:

Basically, it’s a healthier way to enjoy caffeine. So whenever you need it, summon the Pep Rally





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