LSF guides. All Your LSF Plan Questions Answered
Whether you've already started the LSF Lifestyle Makeover Plan or are are still waiting to grab yours, I wanted to make sure you have everything you need to succeed in reaching your goals this year – so checkout the FAQ's about the LSF guides below!
I know that committing to a goal, starting it, and actually following through can behard, but together we are going to make it happen.
Below are the most frequently asked questions about the LSF plans. Make sure you read through them and click on each to get email more detail about what's included in the different guides!
What is the LSF Lifestyle Makeover Plan?
Unlike traditional makeovers that onlyfocus on physical appearances, the LSF Lifestyle Makeover is about creating healthy changes from the inside out.
There are two things any makeover needs in order to be successful: An incredible team and someone who is ready for a change. With over a half a million women across the globe, TeamLSFis here to support you every step of the way.
When you bring the Hot Body Sweat Guide, Meal Plan and Guiltless Nutrition | Lifestyle + Recipe Book Together, you have the tools you need to create your lifestyle makeover.All you need to do is be ready to take the first step in transforming your life and finding your healthy, happy,hot body.
Can I still have my coffee?!?!?!?
100% YES! I LOVE coffee and would never make you give that up girl! I use unsweetened almond milk and often add either straight coconut creamand collagen or vital proteins collagen creamerfor protein, fat and flavor. When I do that, I basically just "subtract" a serving of fat and protein from my morning snack later.
Can I switch up the order of the meals within one day?
Absolutely! As long as you stick to everything on the list for that day, you can totally mix it up!
How do I prepare the meals?
You can prepare your meals however you'd like! Make them your own by using recipes from the Guiltless Nutrition Guideand adding seasonings, spices, and veggies! Just use the main ingredients on your plan as the foundation.
What can I do if I don't like something on the plan?
Swap it out! You can swap any lean protein for protein, healthy fat for fat or carbs for carbs. If you don't feel like salmon, swap for chicken. If you're allergic to peanuts, use a seed butter or swap for another healthy fat like avocado or coconut.
How can I use the plan if I am gluten and/or dairy free?
If you're GF, you can simply swap the sprouted bread for another healthy carbohydrate option that doesn't contain gluten like a paleo bread or oats. A lot of GF breads are extremely processed so avoid them if you can. If you can't do dairy, simply swap out yogurts and other high protein dairy options on the plan for a high protein snack (shakes and non-dairy yogurts with some added protein are perfect!)
What protein powders should I use?
I personally love Vital Proteinsbecause it's grass-fed collagen whey, but you can use any that works best for you. I prefer whey protein, however you can absolutely use a plant-based protein as well. The key is looking for one with ingredients you can pronounce and avoiding added sugars or sugar substitutes. ThinkThinhas a great plant-based option.
If I'm feeling full, do I still need to eat everything for that day?
While it's ideal to eat everything to give yourself enough fuel for your Sweat Guide workouts, you absolutely don't want to force it. Listen to your body babe.
Can my boyfriend or husband do the plan? How do I adjust for them?
Of course! Ryan follows the meal plan with me and it's super easy to make it work for him. I just make his portions a bit bigger on everything. For example, I'll usually give him about 6oz of a protein instead of 4oz or 2tbsp of almond butter instead on 1.
Do I need to take progress pictures?
YES!Taking these photos can be tough. I understand – I also struggled to finally do it, but I can tell you that I amSOglad that I did. It's insanely motivating for me to look back at my "before" pictures. Don't let the way you feel about yourself now stop you from taking these pictures – they will be crucial for your journey and will help inspire others too!
Where should I do these workouts?
The workouts are built to be done ANYWHERE with or without any equipment. If you have access weightsI do recommend adding them into your workout and show you how in the guide. Better yet, grab the LSF Resistance Booty Bandsso you can burn more fat, build more muscle and still get your #LSFsweatanywhere workouts on!
Are the workouts good for beginners?
Definitely! The goal of the HBSGis to give you a plan that works forANY fitness level. If you're new to fitness, I walk you through the moves so you can take it slow. This is YOUR workout so go at your own pace. Start where you're at and build on from there. If you're a pro, or have already done the guide once through, I've got you too! Add on rounds or use heavier weights and bands to really challenge your body to continue to change.
If I finish the 8 weeks can I restart it?
Yes! Yes! Yes!Girl I am on like week 64 ?Start back at week 1, but this time, add on rounds, increase the weights you're using and push even harder with the bonus workouts!
How do I do the Hot Body 100?
Start at 100 and go all the way down, moving through the exercises until you complete the last set of 10. You can do this as a bonus when indicted in the guide, or as it's own workout maybe two times when you want a real crazy challenge.
What about the Bikini Ab Ladder?
Start at the bottom (10) , work up to the top of the ladder (50) and come back down.
How do I do the cardio bursts on the bottom of some workouts?
The cardio bursts are meant to be finishers. That last final push at the end of your entire workout. That said, if you really want to push yourself, burn more calories and see even faster results, do the 2 minute cardio burst after each round or when you finish a set!
I LOVE my dance class at the gym, do I have to give that up?
Heck no! The HBSGis the best plan to follow if you want to mix things up and keep your workouts fresh! You can totally still do your favorite classes on the LISS cardio days throughout the week!
Do I have to start on Monday?
Nope. Everyone's schedule is different so do what works for you. The days are listed as just that, days 1,2,3 etc. so you can jump in whenever you want.
What if I miss a day?
If you miss a day for any reason, just jump right back where you where so you don't actually miss a workout. You can also double up one day if you want to "make up" a workout and stay on track during the week.
Will this help me lose weight, build muscle or tone my body?
It does it all!!! The HBSG will increase endurance, build lean muscle and burn fat so you can get the strong, sculpted healthy hot body you've always wanted and totally deserve!
You'll Sculpt Your Entire Body
You'll Burn Fat
You'll Boost Your Metabolism
You'll Be More Confident
You'll Get Support & Motivation
Can my boyfriend or husband do the plan? How do I adjust for them?
Yep! Workouts are best with your bestie or your man! When you get the involved you have even more motivation and support at home to keep it up. Men will be able to start with a slightly heavier weight. That said, everyone is different so follow the notes in the "How to Chose Your Weight" section of the Hot Body Sweat Guide!
Ps…you can use the guides individually, but the key to success, and what works for me, is a combo of the right Nutrition + Workouts so for the best results follow both!
I created this guide to give you ALL of my most delicious healthy recipes in one place. You'll get over 110 simple to cook, mouth watering recipes that will fuel your body and satisfy your taste buds.
I teach you that absolutely anyone can make healthy changes and still enjoy life! This book gives you my fool proof plan to transform your lifestyle. It's is about making simple changes that fit in YOUR life so you can experience REAL and lasting results.
Can I Find the Ingredients at My Grocery Store?
YES! The ingredients in this book can be found at most local stores with ease or easily modified to fit what you can find. You don't need to be a top chef here, but you will sure feel like one after tasting these meals!
Do the Meals Actually Taste Good?
We wouldn't cook them if they didn't! Healthy eating has a bad rep and I'm here to change that. Imagine eating all of your favorite meals and having them be good for you… yep!
Will My Boyfriend, Bestie or Family Like the Recipes Too?
Your family is going to love you (even more) for this. Remember, these meals taste GOOD! We're not talking boiled chicken and broccoli friends.
Are There Vegan or Vegetarian Friendly Recipes?
Yes, there are many vegan/veg recipes and nearly every other recipe can be modified to fit your lifestyle. Swap chicken for tofu anytime you want
What's the Difference Between The Guiltless Nutrition Guide & Hot Body Meal Plan?
The Hot Body Meal Plan is a step- by-step, 4 week plan that lays out exactly what to eat for each meal. It's designed to jumpstart weight loss, push past plateaus and teach you what a typical day of eating should look like.
The Guiltless Nutrition Guide does not provide a day by day meal plan, but rather is a book full of delicious recipes that fit into a healthy lifestyle. Together, they are an incredibly powerful combination to create the perfect healthy eating plan and new balanced lifestyle.
The Guiltless Nutrition | Lifestyle & Recipe Bookgives you the tools youneed to develop new healthy habits that build confidence and strength emotionally, mentally and physically. This along with the Hot Body Meal Plan & Sweat Guide bring everything together so you can #LiveGuiltless
Still Have Questions?
These are a few quick tips based on the MOST frequently Asked Questions about the Hot Body Sweat Guide & Meal Plan. Check it out and get ready for that healthy, happy, hot body babe!