As we enter week 4 of our Spring Slim Down challenge, it’s important to stay motivated and focused on your goals so you don’t get off track or give up! Summer is right around the corner so let’s stay consistent!
5 tips to help you stay on track & motivated:
1. Goals Check In
If you made goals for yourself in the start of SSD, relook at them and make sure you stay focused on achieving them! You can always update these to fit best with your wants and needs but keep on them.
Whether it’s losing a certain amount of weight or improving your endurance, make sure your goals are realistic and attainable within the timeframe of the rest of challenge.
2. Stay Consistent
Consistency is key when it comes to seeing results. Make sure to stick to your workout schedule and meal plan, even on days when you don’t feel like it. Remember, every small effort adds up to big progress in the long run.
Summer is right around the corner and you will thank yourself for moving your body even when you don’t want to when you on laying on a beach somewhere tropical 😉
3. Accountability Group Check In
Having a support system can make a world of difference during a fitness challenge. Whether it’s a workout buddy, a friend who shares your goals, or your SSD Accountability Group, make sure to check in with them as we are half way through Spring Slim Down!
If you haven’t submitted your group for a chance to win our giveaway at the end of SSD, make sure to submit here!
4. Mix Up Your Workouts
Keep things interesting by trying different types of workouts in our MOVE app throughout the challenge. This not only prevents boredom but also helps target different muscle groups and prevent plateaus. From cardio to strength training to yoga, mix it up to keep your body challenged.
5. Celebrate Small Wins
Don’t forget to celebrate your progress along the way. Whether it’s hitting a new personal best in your workout streak, sticking to your meal plan for a week straight, or simply feeling more energized, take the time to acknowledge and celebrate your small wins. This will help keep you motivated and focused on your ultimate goal.
Remember, the Spring Slim Down challenge is a journey, not a sprint. Stay focused, stay positive, and most importantly, don’t give up. You’ve got this!
You have been crushing our 8 week Spring Slim Down Challenge! We can’t believe how fast this challenge went by! As the challenge comes to an end this Sunday May 4th, you might be wondering what to do next or how do I not lose this momentum?
I have just the tips you need to stay on track and hit those goals! Plus, a BRAND NEW challenge, details at the end!!
1. Set New Goals
After completing the Spring Slim Down challenge, take some time to reflect on your achievements and set new goals for yourself. Whether it’s improving your strength, increasing your endurance, or trying a new video in MOVE, having clear goals will help you stay motivated.
2. Establish a Routine
Creating a daily routine that includes time for exercise and healthy eating can help you stay consistent with your healthy habits. Make exercise a priority by scheduling it into your day, just like any other appointment.
3. Accountability Groups
Keep up with your Accountability group! Just because the challenge ended doesn’t mean your group check ins have to! Having someone or a group to hold you accountable can make a big difference in staying on track.
4. Focus on Nutrition
Remember that exercise is just one part of the equation. Paying attention to your nutrition is equally as important for maintaining a healthy lifestyle. Focus on eating whole, nutrient-dense foods to fuel your body and support your fitness goals.
5. Celebrate Your Progress
Don’t forget to celebrate your achievements, no matter how small they may seem. Recognize the hard work and dedication you’ve put in during our Spring Slim Down challenge and continue to celebrate your progress as you move forward.
What To Do Next
Join my NEW Move in May Challenge! This May, we’re ditching the all-or-nothing mindset and focusing on one simple, powerful habit: walking daily. Move in May is your chance to commit to 20 minutes or 1 mile a day and feel the difference—physically and mentally.
By following these tips and staying committed to your health and fitness goals, you can keep the momentum going post-SSD and continue to see progress in your journey towards a healthier lifestyle. Remember, small habits lead to big changes!
Our team is continuously impressed by our LSF community. All the women in this community worked their butts off for 8 weeks and we’re so proud of each and every one of you!
Thank you for pushing yourselves and our community to be the best we can be!
Time to shout out our Spring Slim Down 2025 winners! These inspiring women, not only have incredible transformation photos but have the most amazing stories!
GRAND PRIZE WINNER
Toni Scott (
@toni.scott_lsf)
Total pounds lost: 12
Story:
“Honestly, I almost didn’t submit my story because I wasn’t 100% “perfect” during the challenge. But then I realized, “Well, that’s the point, right?” Life isn’t going to be perfect all the time, and neither are we. It’s during these imperfect moments that we need to bounce back and stick to the foundations.
I started off strong, but around the 6th week of the challenge, I had to undergo unexpected surgery, which took me out for the remainder of the challenge.Despite the roadblocks, I stuck to the foundations of the LSF HBMP and am now 12 pounds lighter and a total of 12.5 inches smaller! If you take anything from my story, let it be this: don’t let one small hiccup ruin your entire journey! I could have thrown in the towel and given up, but I didn’t, and the results are beyond amazing. You don’t have to be 100% perfect to see results.
The “old me” would have given up the moment I had surgery, thinking, “Screw it, I can’t be 100% perfect, so what’s the point?” But I realized that LSF isn’t just another diet or fad—it’s truly a lifestyle, and a maintainable one at that! These past 8 weeks have proven that to me and hopefully to everyone following my journey on Instagram. I have never felt (or looked) better, and the confidence I now have is priceless.
Thank you, Team LSF, for empowering women like me to rediscover their strength, confidence, and joy and knowing that even through the hard times in life I can still keep going.”
RUNNER UP WINNER
Cheryl Motak (
@lifebycheryll)
Total pounds lost: 8
Story:
“The last three years have been life changing for me. I started a family, and now have two wonderful babies, a two and a half year old and a nine month old. As my family has grown, so has my body. I’ve grown babies, but also added on a significant amount of weight. After having my daughter, I really struggled with losing weight and maintained about 15lbs more than what I started with. After my son, I just added to what I had already gained, but this time I wanted to stop looking at weight loss as a one time goal, but rather a forever lifestyle that could be maintained. I lost 8 lbs during this challenge and am now below my prepregnancy weight for my son!!
But, that’s not what’s most significant to me. In addition to my before and after pictures for this challenge, I have a before and after mindset. Before I thought, if I don’t stick to my plan, I’m a failure. I might as well restart tomorrow. After I think, if I dont stick to my plan it’s OK, I’m human! I might as well find joy in the moment because I’m still on my journey!
To me this challenge wasn’t about being perfect (although hello 55 day app workout streak!), it was about having the discipline to push myself and stay consistent while having the grace to accept when things aren’t “perfect”. There were days where I didnt have the energy to go all in, but I still found a way to move in the moment and give what I could. There were days when I enjoyed an ice cream with my daughter, but I still made sure I achieved my protein goals and made a veggie with every meal. I’m so proud of what I’ve accomplished in the last 8 weeks, but more importantly, I’m proud of the framework I’ve set up to continue achieving my goals and become the best version and role model of myself for my kids and husband!“
RUNNER UP WINNER
Kennedy (@Kennedy_lsf)
Total pounds lost: 8
Story:
“SSD was an eye opening challenge for me because it was my first 8 week challenge back to the LSF community. I had to sit down with myself and evaluate what was holding me back from being happy in my skin and really try with my nutrition. I cut out excessive alcohol and tried to be cognizant of what calories were going in and coming out! I 1000% upped my activity with the bonus moves, app workouts, and walking every day at least a mile at work or with my dog. I stopped making excuses and started to dig into my discipline reserve, something that has not been used in a LONG time.
One huge change that I implemented this challenge was actually joining an accountability group. It was nice to see other women going through the same things that I was with scheduling and feeling burnt out, etc. but we kept showing up for ourselves! Very inspiring! I tried new exercise techniques and fell in love with moving my body again for 20-30 mins to improve not only my physical appearance, but boost mental cognition and mood! I am a full love sweat fitness believer since 2019 and you guys just keep impressing me with the quality and quantity of challenges to keep us motivated and looking our best.”
PINK HEART RECIPIENT
Allison ( @Allison.fit.lsf)
Community Shoutouts:
“@allison.lsf was always a great a great cheerleader” – Cheryl
“My accountability group was just everything. Shoutout to @angelaciams_lsf @samrand.lsf and @shannon.lsf !! This was just the most intimate group ever, we were so vulnerable and I just feel so connected to them. I also have to mention Allison (@allison.fit.lsf) and Ellinor (@ellinor_lsf) who were not part of my group, but constantly messaged me and encouraged me!I truly feel like we are all friends!!” – Camila
Lose up to 10 pounds this summer following this 6 week plan. Enjoy this easy-to-stick-to meal plan designed to burn fat, tone your body and help you slim down while still enjoying the foods you love!
Accountability Groups
Stay motivated and crush your goals with an Accountability Group during Summer Shape Up! These groups give you the support, encouragement, and fun community vibes to keep you going strong—plus, there’s a chance to win a prize!
Why join a group?
Motivation: Stay on track with your LSF babes cheering you on
Encouragement: Support on tough days
Community: Share tips, wins, and struggles
Girl time: Make friends and have fun
Prizes: Submit your group to win big!
How to Create/Join an Accountability Group:
Comment on our IG post to introduce yourself
Reach out to connect and form your group
Pick your platform (DMs, text, FB, WhatsApp, etc.)
Throughout the challenge, we’ll be sharing new videos, delicious recipes, and hosting live sessions on @lovesweatfitness. Make sure to post your “I’M IN” graphic and tag @lovesweatfitness & @teamlsf.
Our Summer Shape Up Challengeis the perfect thing to get you in shape, feeling confident, and in that bikini this Summer!!
Our Summer Shape Up Challengeis coming up on July 7th and we have some incredible prizes to help keep you motivated throughout the entire 6 weeks!!
Grand Prize Includes:
1 on 1 Coaching Session w/ Katie!
Red Light Face Mask
Noise Canceling Headphones
Face Steamer
Weighted Blanket
3 Mo Supply of Bloat Be Gone, Natural Beauty & Slumber Party
Comfy Robe
Under Eye Mask
Castor Oil Patch Kit
Self Love Workbook & Feel Good Gut Guide!
Here’s how to win:
We look at the whole transformation inside and out! Your story, physical progress and engagement with the Teamlsf community all matter so make sure to be tagging @Teamlsf and @lovesweatfitness in all your posts + engaging with other LSF girls posts!
Take before photos holding the SSU sign located in the SSU playbook (you will get it once you sign up)!
We know it can be hard to stay motivated so we have weekly giveaways to help give you an extra boost of motivation to show up and sweat it out each day!
Summer is all about enjoying yourself and spending time in the sun—and the last thing you want is to feel sluggish while trying to soak it all in. Whether you’re working out in the heat, traveling more, or just trying to stay consistent with your wellness goals, having the right supplements in your routine can make all the difference.
Here are the best supplements to help you power through your summer workouts and recover like a pro:
For Bloat Free Confidence = Bloat Be Gone
Beach days and summer outfits call for confident vibes—and nothing kills that faster than feeling bloated. Bloat Be Gone is your secret weapon this summer. It works fast to relieve bloating and support gut health, whether it’s from indulgent meals, travel, or hormones.
Why You Will Love Her:
Fast-acting relief for digestive discomfort
You can use daily or as needed
Helps support long-term gut health too
How to Use:
Take 2 capsules before or after meals that tend to trigger bloating (like indulgent, greasy, or high- fiber meals), or during your menstrual cycle or travel days.
Why: Helps your body process food more easily, reduces gas and water retention, and soothes digestive discomfort quickly so you can feel your best fast.
For Clean Energy All Day = Pep Rally Energy Boost
If you want a natural, jitter-free boost to power your workouts or busy summer days, Pep Rally is your go-to. With 100mg of clean caffeine, metabolism-boosting benefits, and zero sugar, this delicious tangerine-flavored powder is perfect for pre-workout or a mid-afternoon pick-me-up.
Why You Will Love Her:
How to Use:
Mix one stick pack with 8-12 oz of cold or hot water. Perfect for pre-workout, a mid-afternoon pick-me-up, or any time you need a clean energy boost.
For Recovery + Lean Muscle = LSF Protein Powders
Protein is essential year-round, but especially in summer when workouts tend to get more intense and recovery becomes key. Our Organic Vanilla, Chocolate, and Peanut Butter Plant Protein Powders are smooth, delicious, and made with clean ingredients. They support muscle recovery, keep you fuller longer, and blend perfectly into smoothies, snacks, desserts, and more!
Why You Will Love Her:
Plant-based, non-GMO, and easy to digest
Helps repair muscle after strength or HIIT workouts
For Mood + Stress = Miss Congeniality Mood Boost
Hot days, social calendars, and general life stress can leave you feeling overwhelmed. Miss Congeniality is our go-to for balancing mood, improving focus, and reducing anxiety. Add it to coffee, smoothies, oatmeal, and more!
Why You Will Love Her:
Recipe:
Happy Girl Coffee
INGREDIENTS: 8-12oz of coffee 1 scoop Miss Congeniality 1⁄4 cup steamed milk of your choice
For Glowy Summer Skin = Natural Beauty Collagen
Your skin takes a beating in the summer with extra sun, sweat, and travel. Natural Beauty helps replenish hydration, boost elasticity, and reduce hormonal breakouts from the inside out. Mix it in smoothies or sip it solo for skin that’s as glowy as your vacation pics.
Why You Will Love Her:
How to Use:
Mix one scoop into water or your favorite smoothie. Enjoy daily for a glow-from-within effect.
For Deep, Restorative Sleep = Slumber Party Sleep Boost
You can’t recover if you’re not sleeping well. And let’s be real—long summer days can throw off your bedtime routine. Slumber Party is your gentle, non-habit-forming sleep aid that helps you wind down, sleep deeper, and wake up refreshed.
Why You Will Love Her:
Nightcap Recipe:
INGREDIENTS: 1 scoop Slumber Party 1 cup warm almond or oat milk Pinch of cinnamon or nutmeg
Feel Good All Summer Long
The secret to feeling amazing all summer long = Consistency with supplements that support your body from the inside out. Whether you’re looking for more energy, better recovery, or simply to feel your best in your skin, these LSF favorites are here for you!
Stay energized, recover smarter, and sweat with confidence this summer.
Join our Summer Shape Up Challenge to pair these supplements with workouts and nutrition to get your DREAM Summer body!
Life happens. Maybe you’ve been crushing your workouts and suddenly hit a wall. Or maybe you’re just coming out of a busy season where your workouts took a back seat.
Wherever you’re at right now, it’s okay. The key to long-term success isn’t perfection, it’s the ability to reset, refocus, and keep going.
If you’re ready to recommit to your goals and make real progress, here’s exactly how to reset and reach your fitness goals. Don’t wait to till tomorrow, start today.
1. Reconnect with Your WHY
Before jumping back into workouts or overhauling your routine, take a moment to reconnect with why you are on this journey. Do you want to feel more confident in your skin? Boost your energy? Build strength and endurance? Lose weight? Feel better from the inside out?
Write it down. Keep it somewhere you’ll see daily, whether it’s your journal, your bathroom mirror, or your vision board.
2. Start Fresh with a Plan
The fastest way to kill momentum is trying to “wing it.” That’s why having a structured plan makes ALL the difference. And we took all the guess work out for you and have a plan made, all you need to do is follow it and stay consistent.
SSU is our 6-week challenge designed to help you burn fat, build lean muscle, and get in your best shape, physically and mentally – before summer ends. It kicks off July 7th!
Whether you’ve fallen off or you’re starting fresh, this is your built-in reset button.
3. Clean Up Your Environment
Your space impacts your energy and habits. Do a quick reset by:
Clean up your kitchen: Ditch the expired and processed snacks and restock with fresh, whole foods
Lay out your workout clothes the night before
Set up your workout space in your favorite spot the night before so you are ready for your quick morning movement
4. Track Small Wins
It’s easy to focus on how far you have to go, but the real habits start when you celebrate the little wins along the way.
You got in a 10-minute workout? Win.
You made a protein smoothie instead of skipping breakfast? Win.
You did your MOVE app workout 3 days in a row? HUGE win.
5. Accountability
Trying to reach your fitness goals alone can feel isolating and you can lose momentum fast. Joining an Accountability Group or finding an accountability partner to do check ins with, chat about your wins and your lows, can make all the difference in how you show up every single day.
You’re signed up and ready to go! Here are 3 tips to completely CRUSH your first week of our Summer Shape Up Challenge!
Choose one thing you want to focus on this week. Maybe it’s showing up for every workout, staying consistent with your meals, or drinking more water. Keep it simple and stick with it. Momentum starts with one small win.
Everything you need to know is in your playbook (emailed to you when you signed up for SSU) but here are the key things to remember to get the best results possible!
Workouts:
All your daily workouts will be available on our MOVE app. Plus, if you’re new to MOVE, you can get 7 Days FREE!
Check under the “challenges” tab for your Summer Shape Up workouts. You will see the main Sweat Sesh workout, Daily 10, and Bonus Move. I recommend you do all 3 for best results!
Lose up to 10 pounds this summer following this 6 week plan. Enjoy this easy-to-stick-to meal plan designed to burn fat, tone your body and help you slim down while still enjoying the foods you love!
Track Your Wins, every small win counts. Write down what went well each day—whether you got your workout in or said no to something that didn’t align with your goals. Progress comes from consistency, not perfection.
You’re not doing this alone.
When I went through my own weight loss journey I felt totally alone. Like no one REALLY understood what I was going through or WHY I was making so many changes. I truly believe having a solid support system and women to help hold you accountable is the key to successfully creating and maintaining change and that’s where the Teamlsf community comes in!
How to find LSF Babes:
Looking through the tagged photos on @Teamlsf and @lovesweatfitness is a great way to find LSF girls to connect with. Make sure to scroll through our tagged photos and find new girls you might not know and follow and DM them!
Engage!
Post your progress, comment on LSF Babes posts, hype each other up, shoutout girls on your story, DM motivation. Being part of this community will keep you going when you start to give up on yourself and lose motivation. The LSF Community is ready to connect, motivate you, hype you up, keep you going, and so much more!
Staying on track with your fitness and wellness goals can feel extra tough when your routine gets thrown off. Whether you’re hopping on a plane, heading out for a weekend getaway, or just dealing with a packed week that doesn’t leave much room for your usual habits, consistency gets harder. But the good news is you don’t need perfection. You just need a plan that works with your lifestyle.
Here’s how to make it happen, even when you’re out of your regular routine:
1. Set Mini Goals
Don’t try to hit every single goal perfectly. Instead, focus on 1–2 things that will make you feel your best. Maybe it’s getting 20 minutes of movement in each day, drinking a certain amount of water, or hitting your protein goal. Choose what matters most and commit to that before diving in all at once.
Tip: Use your LSF planner or a simple note in your phone to track these. Seeing that visual reminder each day will keep you grounded.
2. MOVE Your Body
You don’t need a full gym or perfect setup to move your body. Walks, workouts in our MOVE App, stretching, or a quick ab burner before heading out can all count + can all be done at home.
Even 10 minutes counts. I promise.
3. Increase Hydration
When you’re dehydrated, energy drops, digestion slows, and cravings creep in. Traveling? Bring a reusable water bottle so you can refill it wherever you go. Busy week? Set reminders on your phone to sip throughout the day.
And if you’re flying? Drink even more. Planes can be very dehydrating!
4. Improve, Don’t Restrict
Trying to be “perfect” while traveling usually leads to stress, not success. Instead of cutting things out, look for easy upgrades. Add veggies where you can. Choose lean protein when it’s an option. Enjoy the fun foods without guiltbut also fuel yourself in ways that support your energy and mood.
It’s not all or nothing.
5. Stick to your Morning Routine
Even one consistent part of your day can help keep you grounded. Maybe it’s a morning walk, journaling with your coffee, or a quick stretch before the day begins. Having something that starts your day with intention helps everything else fall into place even when you’re off schedule.
Staying on track isn’t about rules. It’s about showing up for yourself, no matter where you are or what your day looks like. Progress happens in the small moments, and it all adds up. You’ve got this babe!
Summer is not the time for heavy, complicated meals especially when you’re trying to feel your best. Whether you’re powering through the Summer Shape Up Challenge or just want to fuel your body without feeling weighed down, these meals deliver everything you need: high protein, low sugar, and delicious flavor that actually fits your daily schedule.
Here are three high protein summer recipes you’ll look forward to eating on repeat.
Zucchini & Egg White Skillet
Why you’ll love it: Light, savory, and ready in 10 minutes. This one pan breakfast feels cozy and clean, with just the right balance of protein and fresh summer flavor.
Ingredients:
Directions: 1. Heat olive oil in a skillet over medium heat.
2. Add zucchini and cook for 2–3 minutes until slightly softened.
3. Pour in egg whites and whole egg.
4. Gently scramble.
3. Top with feta, basil, and a pinch of salt + pepper.
Protein: About 25g
Grilled Peach & Chicken Power Salad
Why you’ll love it: This salad is basically summer in a bowl: sweet, savory, and packed with lean protein. Grilled peaches add caramelized flavor that takes it next-level.
Ingredients:
6 oz grilled chicken breast, sliced
1 ripe peach, halved and grilled
2 cups arugula or mixed greens
¼ cup goat cheese or dairy-free crumble
2 tbsp chopped pecans or walnuts
1 tbsp olive oil
1 tbsp balsamic vinegar
Salt + pepper to taste
Directions: 1. Grill peach halves cut-side down for 2–3 minutes until caramelized. 2. Slice and toss with greens, chicken, cheese, and nuts. 3. Whisk olive oil and balsamic vinegar for a quick dressing. 4. Drizzle over the salad and season with salt + pepper.
Protein: About 37g
Strawberry Coconut Smoothie
Why you’ll love it: Refreshing, creamy, and naturally sweet, this smoothie is packed with summer vibes and a big hit of protein to keep you full. Check out the recipe video here!
Directions: 1. Blend all ingredients until smooth and creamy. 2. Pour into a glass and top with extra coconut or sliced strawberries if you’re feeling fancy.
Protein: 35g
Healthy eating should feel good, especially in summer. These meals are simple, satisfying, and designed to help you feel strong, energized, and totally bloat free.
You don’t need marathon workouts to see real change…you need a smart plan you’ll actually follow.
That’s exactly what this week’s SSU schedule gives you: fast, focused sessions built around my 3:1 Method so you can burn fat, build lean muscle, and stay consistent in about 30 minutes a day.
what’s the 3:1 method? It’s my signature mix that stacks the most effective fat‑burning techniques into one simple weekly rhythm:
Total‑body circuits & conditioningto keep you moving, sweating, and feeling athletic — lighter weights, higher pace, full‑body burn.
Targeted strength blocks to sculpt muscle (hello, metabolism!).
HIIT intervals & cardio bursts to spike your heart rate and torch calories fast.
You’ll see these elements woven through the week so you get three metabolic drivers for every lower‑intensity / active recovery focus — the sweet spot for results and sustainability.
How to use this schedule:
Do the workouts in order (swap days if life happens — just keep the flow).
Tag your sweaty selfies #LSFSummerShapeUp so I can cheer you on!
Ready? Let’s do this. 💪🔥
Workouts
(Warm up 5–7 min: dynamic mobility + light activation in the muscle group you’re training.)
Week 3 Bonus Moves
Day 1:Sumo squat x15 reps x2 rounds
Day 2:Curtsey Squat x10 reps each side
Day 3:Bridge x20 reps x2 rounds
Day 4:Single Leg Squatsx10 reps each side
Day 5:Squatx20
Day 6:Lateral Lungex10 reps each side
Day 7:Squat Jumpsx15 reps x2 rounds
1. Legs + Booty (Glute Focus)
Equipment: Dumbbells or kettlebell + bench/step.
Move/Reps/Notes
Single Leg / Split Squat (10–12/leg)Front foot far enough that back knee drops straight down; drive through front heel. Progress load when you hit 12+ clean.
Deadlift (10–12)Soft knees, hinge hips back, feel hamstrings. 3s lower to increase difficulty without heavier bells.
Glute Bridge or Hip Thrust (12-15)Big squeeze top; pause 1 sec. Add plate/band when 15 feels easy.
Cardio Burst: Dumbbell Swing (20 swings)Explosive hips; elevate heart rate. Light‑moderate bell you can power cleanly.
Do circuit x2. Rest 60–90 sec between sets.
2. Arms + Abs (Shoulder‑Friendly)
Equipment: Dumbbells + mat + cable/band (optional).
Move/Reps/Notes
Single Arm Row (band or dumbbell) (10–12 (each side))Bend over and row toward hip squeezing Into your back.
Bicep curl (10-12)Keep elbows tucked into your side.
Push up (8-10)Do as many as you can on your toes and lower to knees as needed
We’re officially in Week 4 of the Summer Shape Up Challenge, and if you’re feeling your motivation fading or you’re not as fired up as you were in Week 1, that’s okay!
It’s common for motivation to fade but it is SO important to get on top of it so you can continue to crush your goals. This is where real transformation happens, not just in your body, but in your mindset.
Here are tips for how to reset your mindset so you can finish out these last few weeks STRONG!
1. Ditch the “All or Nothing” Mentality
Missed a workout? Ate something not on your plan? Skipped your steps one day?
That’s okay. Things happen. You’re human.
This challenge is not about being perfect. It’s about building consistency and showing up again and again, even after a setback. One day off doesn’t undo all your progress. Quitting does. Let go of the guilt and keep moving forward.
2. Focus on Non-Scale Wins
The scale is only one (very small) measure of success. What else has shifted?
Are your energy levels higher?
Are you sleeping better?
Are your cravings more manageable?
Have you stuck to your goals longer than ever before?
These wins matter. Actually, they matter more. Start tracking the progress you feel, not just what you see.
3. Revisit Your “Why”
You started this challenge for a reason. Maybe it was to feel more confident. To boost your energy. To finally stick with a plan.
Take a few minutes today to reconnect with your WHY. Write it down. Say it out loud. Put it on a sticky note and place it somewhere you will see for the rest of this challenge. When motivation fades, your WHY is what keeps you going.
4. Shift from Outcome to Identity
Instead of saying “I want to lose weight,” say “I’m becoming someone who prioritizes her health.”
Instead of “I want to be fit,” say “I’m the kind of woman who doesn’t quit on herself.”
Shifting your focus from what you want to who you’re becoming is powerful. It makes your daily habits feel more like who you are instead of what you’re doing.
5. Celebrate How Far You’ve Come
You’ve made it to Week 4. That’s a big deal. Most people don’t even take the step and start. But you did. You showed up. And you’re still showing up.
Take a moment and be proud of that. Then use it as proof that you can finish this challenge stronger than you started.
Ready for Your Reset?
Let this be your moment to reset, refocus, and keep pushing forward. You’ve come too far to stop now. Let’s finish these final few weeks with intention, strength, and confidence.
You’ve made it to the FINAL week of our Summer Shape Up Challenge and that’s something to celebrate! Whether you’ve crushed every single workout or missed a few along the way, this is your moment to finish strong, feel proud, and give it your all.
Here are 5 tips to help you make the most of Week 6:
1. Reflect on Your Progress
Before you dive into the final push, take a minute to look back at how far you’ve come. Maybe you’ve built a consistent workout habit, improved your endurance, or made healthier food choices. These wins matter, so celebrate them! Recognizing progress boosts motivation and reminds you why you started in the first place.
2. Plan Your Week
A little planning goes a long way. Schedule what time you are going to do your workouts as if they were appointments. Because you wouldn’t skip an appointment or meeting if you are too tired, not in the mood, etc.
Get your grocery shopping done and meal prep your Hot Body Meal Plan recipes. Knowing exactly what you’ll have each day takes away the guesswork and makes it easier to stick to your goals.
3. Keep Your Energy Up
This is the week to fuel your body with the good stuff. Nutrient-packed meals, plenty of water, and quality sleep. When your body feels its best, it’s easier to push through those last workouts and finish strong. Bonus: don’t skip stretching or foam rolling, they’re key for recovery.
And if you need a little pick me up to get through the day and get your workouts done. Have some Pep Rally before you decide to skip your workout.
4. LSF Community
The LSF community is full of women who are right there with you, working toward the same goal. Share your wins, post your sweaty selfies, and encourage each other more in this final week than ever before. You never know who might need some extra encouragement and motivation.
5. Visualize Your Finish Line
Picture yourself at the end of SSU, proud, strong, confident, accomplished. Hold onto that vision every time you feel like skipping a workout or reaching for an unplanned snack. This is your chance to prove to yourself that you can follow through.
And don’t forget to take your after pictures at the end of the week to see your progress + submit for your chance to win our 2k Grand Prize!
You’ve Got This
Week 6 isn’t about perfection, it’s about showing up and doing your best. So take a deep breath, trust the work you’ve put in these last few weeks and let’s make this final week your STRONGEST yet.
Ever have those days where your digestion feels off and you just feel… blah?
Not sick, not super bloated…just kind of puffy, sluggish, not yourself?
I’ve totally been there, and I’ve found that how I eat on those days can make such a difference.
Here’s what I usually eat in a day when I’m trying to reset and feel better:
Morning: I start my day with my hormone-balancing coffee blend (I always add Miss Congeniality Mood Boost – it’s a staple in my routine). I keep breakfast super simple: a protein smoothie or eggs + sourdough with avocado. Nothing too heavy.
Lunch: I go for easy-to-digest foods, usually something like ground turkey with jasmine rice and roasted zucchini. Warm, nourishing, and gentle on my stomach.
Afternoon: I always take my Bloat Be Gone before and after meals on days like this, the digestive enzymes and herbs help reduce puffiness and support smoother digestion when things feel off. It’s been a game-changer for me.
Dinner: Something like grilled salmon with roasted sweet potatoes and sautéed greens. I aim for warm, cooked veggies instead of raw, it’s much easier on digestion.
Bonus tip: I skip sparkling water, gum, and raw cruciferous veggies (like broccoli or kale salads) when I feel off. They always make it worse.
If you ever feel like your digestion is off, try giving your gut a little extra love that day. It doesn’t have to be complicated, just intentional.
Hope this helps you feel more in tune with your body.
Freezing cold brew coffee in an ice cube tray makes this chocolatey smoothie caffeine-charged without diluting the mocha flavor, as you would with ice cubes. It’s lightly sweetened with pitted dates and pumped up with protein thanks to plain Greek yogurt.
Active time: 5 minutes Total time: 4 hours, 5 minutes
Cold Brew Mocha Smoothie
Ingredients
1 1/3 cups (310ml) cold brew coffee, frozen into cubes
1/2 cup (113g) 2% plain Greek yogurt
1/2 cup (118ml) 2% milk or unsweetened almond milk
2 medjool dates, pitted
1 1/2 tablespoons unsweetened cocoa powder
1/2 teaspoon vanilla extract
Directions
Pour the coffee into an ice cube tray and freeze until solid, about 4 hours.
Place the yogurt, milk, dates, cocoa powder and vanilla in a blender and process until smooth. Scrape down the sides of the blender. Add the coffee ice cubes and blend until smooth. Pour into glasses and serve immediately.
Please note: this analysis was completed using the 2% milk ingredient option.
Original Publication Date: July 26, 2023
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When you’re juggling work, family, and more all at once, cooking might not be your top priority. But with a few easy recipes at your fingertips, meal prep can make life simpler and less stressful.
Here’s a roundup of eight easy vegetarian recipes that you can whip up at home. Not only are they plant-based and simple to follow, they taste absolutely delicious. You can tackle vegetarian cooking in no time.
Vegetarian Diets: What You Should Know
With its focus on plant-based proteins, fresh produce, and hearty whole grains, a vegetarian diet provides many health benefits while making nutritious eating feel vibrant, satisfying, and sustainable.
Why are vegetarian diets so popular?
People choose to be vegetarian for a host of different reasons, including environmental sustainability, animal welfare, health issues, religion, and more (2). Today it’s simpler than ever to go meatless with more plant-based staples on shelves, more vegetarian dishes at restaurants, and more trustworthy recipes at your fingertips.
If you’re worried about missing nutrients without meat, take a breath, you won’t. “Vegetarians can absolutely get all their nutrient needs met ,” says MyFitnessPal dietitian Katherine Basbaum. The key is building meals around nutrient-dense whole foods like beans, grains, veggies, nuts, and seeds rather than leaning on ultra-processed options that are nutrient-poor and high in sugar and salt..
Vegetarian diets can actually be very beneficial if you eat minimally processed, whole foods (1). In addition to added fiber, benefits include a range of:
Basbaum says these benefits can help lower risk for heart disease and help manage blood sugar, blood pressure, and weight (1).
How to make vegetarian cooking easier
Vegetarian cooking doesn’t need to be scary or overwhelming. Here’s a few tips to save time, money, and energy:
Don’t be afraid of frozen foods. Frozen fruits and vegetables can be just as nutritious as their frozen counterparts (3). Plus, a lot of the time, they are cheaper and precut.
Cook large batches and freeze. If you’re often short on time, you’ll want to cook larger batches and save leftovers for later.
Prep vegetables in advance. You can do a mass washing and chopping session after going to the grocery store. This makes the daily cooking process a bit easier.
Sometimes, it’s fun to create a vegetarian take on a classic sandwich. This chickpea “tuna” salad sandwich mimics the taste and texture of your typical tuna sandwich. Full of chickpeas, celery, and red onion, this dish serves up 18 grams of fiber and 18 grams of protein while being low in saturated fat.
All you really need for this dish is a bowl and spoon. Simply mix everything together and sandwich your mixture between two slices of bread for a delicious handheld lunch.
You can also spice things up a bit with dijon mustard, lemon juice, relish, dill, or whatever else you like.
If you like eggs, this one’s for you. This simple soufflé packs in flavor, texture, and lots of protein. The earthy Swiss chard adds a hearty, slightly bitter contrast to the creamy, tangy cottage cheese, while fluffy eggs bind it all together into a light yet satisfying low-carb dish.
Although this dish takes a bit of time to bake in the oven, the end product is absolutely worth it. It’s good for meal prep, so cut the soufflé into squares and save for an easily-microwaved breakfast. It also works well as a savory brunch centerpiece or a light dinner paired with a side salad.
Here’s a meatless take on a Tex-Mex classic that you can probably whip up right now. “Most of the ingredients are pantry and freezer staples that you can purchase and keep on hand, making it easy to put together whenever you’d like,” says Basbaum.
This tamale pie is great for a hearty yet healthy dinner. It’ll definitely satisfy any Tex-Mex or bean-forward cravings that you have.
Continuing the Mexican food theme, these enchiladas make good use of a lesser known fruit to create a yummy, savory meal. This dish also provides a homemade, healthier alternative to store-bought enchilada sauce, skip the excess sodium and preservatives.
Pair these enchiladas with a simple pico de gallo or a quick squeeze of lime to brighten up their flavor.
Katherine Basbaum, MS, RD is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.
“Stroganoff is traditionally a very rich dish that packs a lot of calories and fat, but this vegetarian version gives you a hearty serving for a very moderate amount of calories,” Basbaum says. Mushrooms are rich in B vitamins, vitamin D, potassium, and more (4), packing this stroganoff with many nutrients.
Try this dish with a side salad for dinner, or alone for a microwaved lunch. Either way, you’ll definitely be satisfied and happy.
This healthier take on a Hanukkah staple truly has it all. From noodles and cabbage to Greek yogurt and eggs, this kugel covers every food base.
By using low-fat Greek yogurt instead of cream cheese or sour cream, this traditionally-fatty dish is made healthier, but still has the same creamy, comforting flavor that we know and love. You definitely don’t need a holiday as an excuse to devour this dish.
This vegetarian mashup of eggs benedict and biscuits with gravy may take more time and effort, but if you’re hosting a brunch, it’s the perfect dish. This recipe includes what Basbaum calls one of the “secrets to lower-fat cooking”: pureed beans, which act as a combining agent for the biscuits.
Try this dish with a side salad of fruit, or add arugula instead of spinach. Regardless, this dish will definitely satisfy a hungry crowd.
Here’s another delicious breakfast recipe. Basbaum says that incorporating citrus and many fresh herbs in this frittata lets you cut back on sodium without sacrificing flavor.
Loaded with vitamins A and C from kale, this frittata serves up 28 grams of protein. If you have leftovers, feel free to reheat and eat it as it is, or slice it up and try it on toasted multigrain bread for a sort of bruschetta.
Anything’s possible when following a vegetarian diet. With a little bit of time and effort, you can easily transform basic ingredients into a delicious meal.
