SAS
8 WEEK SHRED AND
SHAPE CHALLENGE
CONTENTS
04 Who Is Lauren And What Is SAS?
05 The Workouts
15 Regular Sample Meal Plan + Recipes
20 Vegetarian Sample Meal Plan + Recipes
29 How To Sign Up
SHRED AND SHAPE
IS BACK!
Hey Girl, thank you for downloading my FREE trial of the 2020 Shred and
Shape challenge! This is the 4th time I have run the SAS challenge, and
my #LSFbabes cannot get enough! The SAS challenge is THE perfect
way to kick off your new year and set the tone for how your 2020 is
going to unfold! I am going to provide you with the tools to:
• Shred Body Fat %
• Shape Muscle
• Get Strong
• Fitter than ever
• Build a resilient mindset
• Be apart of a group of likeminded boss babes
who want to get results (and keep them)
This challenge is PERFECT for beginners
and experienced girls. I have crafted a
training plan that adapts to your ability.
All programs are modelled off how I
train myself, and how my thousands
of girls get results. The programs are
focused on building muscle to shape
feminine curves and ensure optimal fat
burning capabilities. My methods are
tried and tested, they will teach you how
to incorporate consistent training, and
flexible dieting in your life to ensure a way
of living that is sustainable and realistic.
Five years ago I was over-exercising,
under-eating, unhappy and unconfident
within myself.
This journey has provided me with the
knowledge to help thousands of women
all over the world achieve their dream
bodies and find the confidence that
lies within. And I want you to be the
next girl to join my community of EPIC
#LSFbabes!
Because I want you girls to have a
taste of exactly what it takes to be a
#LSFbabe I have included two workouts
from the SAS 4.0 Challenge, and one
day’s meal plan.
THE WORKOUTS
GYM | glutes & hamstrings
SUPERSET 1: AFTER EACH ROUND REST FOR 60 SECONDS
Barbell Booty Band Glute Bridge Dumbbell Sumo Pulse Squats
3 sets of 8-10 reps 3 sets of 12-15 reps
SUPERSET 2: AFTER EACH ROUND REST FOR 60 SECONDS
Good Mornings Dumbbell Step Ups
3 sets of 8-10 reps 3 sets of 12-15 reps each leg
GYM | glutes & hamstrings
SUPERSET 3: AFTER EACH ROUND REST FOR 60 SECONDS
BB Stiff Leg Deadlifts Swiss Ball Hamstring Curls
3 sets of 8-10 reps 3 sets of 12-15 reps
Frog Pumps
1 set of 50 reps
GYM | glutes & hamstrings
GLUTE FINISHER: AFTER EACH ROUND REST FOR 60 SECONDS
Abductor Machine Leaning Back Abductor Machine Upright
2 sets of 20 reps 2 sets of 20 reps
Abductor Machine Leaning Forward
2 sets of 20 reps
HOME | glutes & hamstrings
SUPERSET 1: AFTER EACH ROUND REST FOR 60 SECONDS
Elevated Glute Bridge (Booty Band) DB Sumo Pulse Squats
3 sets of 10 reps 3 sets of 12 reps
SUPERSET 2: AFTER EACH ROUND REST FOR 60 SECONDS
Swiss Ball Hamstring Curls DB Step Ups
3 sets of 12 reps 3 sets of 10 reps each leg
HOME | upper body
SUPERSET 3: AFTER EACH ROUND REST FOR 60 SECONDS
KB Stiff Leg Deadlifts Frog Pumps
3 sets of 12 reps 3 sets of 20 reps
GLUTE FINISHER: AFTER EACH ROUND REST FOR 30 SECONDS
Seated Abduction (Booty Band) Squat Hold To Abductor
3 sets of 20 reps 3 sets of 20 reps
GYM | upper body
SUPERSET 1: AFTER EACH ROUND REST FOR 60 SECONDS
Pull Ups Neutral Grip Upright DB Rows
3 sets of 10 - 12 reps 3 sets of 10 - 12 reps
SUPERSET 2: AFTER EACH ROUND REST FOR 60 SECONDS
Seated Cable Row (Single Arm) Underhand Grip Lat Pulldown
3 sets of 10-12 reps each arm 3 sets of 10-12 reps
GYM | upper body
SUPERSET 3: AFTER EACH ROUND REST FOR 60 SECONDS
Alternating DB Chest Press Push Up + 2 x Shoulder Taps
3 sets of 10-12 reps each arm 3 sets of 10 reps
Optional Cardio
15 minutes
HOME | upper body
SUPERSET 1: AFTER EACH ROUND REST FOR 60 SECONDS
DB Bent Over Rows Upright DB Rows
3 sets of 12 reps 3 sets of 12 reps
SUPERSET 2: AFTER EACH ROUND REST FOR 60 SECONDS
Superman Alternating DB Chest Press
3 sets of 10 reps 3 sets of 10 reps each arm
HOME | upper body
SUPERSET 1: AFTER EACH ROUND REST FOR 60 SECONDS
Push Up + 2 x Shoulder Taps Plate Curl to Overhead Press
3 sets of 10 reps 3 sets of 12 reps
AFTER EACH ROUND REST FOR 30 SECONDS
Dumbbell Rear Delt Fly Optional Cardio
3 sets of 12 reps 15 minutes
THE MEAL PLAN
1650 Calorie Regular Meal Plan
RECIPE | meal one
CHIA SEEDS PUDDING
325 37 11 20
CALORIES PROTEIN FAT CARBS
INGREDIENTS: INSTRUCTIONS:
2 TBSP CHIA SEEDS STEP 1 Combine milk, Greek yogurt, protein
powder, and chia seeds in a mixing bowl.
¾ CUP ALMOND MILK Mix until well incorporated. We recommend
Blessed Vanilla Chai for this recipe.
½ CUP GREEK YOGHURT
STEP 2 Refrigerate overnight.
1 SCOOP BLESSED
STEP 3 Transfer to a serving glass and top with rolled
oats.
OR OXYWHEY PROTEIN
STEP 4 Optionally, top with some fresh blueberries,
1 TBSP ROLLED OATS peaches or grapes.
RECIPE | meal two
OAT PROTEIN BALLS
318 18 11 37
CALORIES PROTEIN FAT CARBS
INGREDIENTS: INSTRUCTIONS:
¼ CUP ROLLED OATS STEP 1 Add the protein and oats to a food
processor for about 10 seconds
½ SCOOP BLESSED
STEP 2 Add honey, peanut butter and almond
milk and blend until mixture forms a
OR OXYWHEY PROTEIN
dough
1 TBSP HONEY
STEP 3 Roll into evenly sized balls
1 TBSP PEANUT BUTTER
STEP 4 Use maple syrup instead of honey for
a vegan alternative
2 TBSP ALMOND MILK
RECIPE | meal three
CHICKEN FETTUCCINE
374 29 9 44
CALORIES PROTEIN FAT CARBS
INGREDIENTS: INSTRUCTIONS:
70G CHICKEN BREAST STEP 1 Boil fettuccine according to the
package instructions
½ CUP BROCCOLI
STEP 2 Drain and set aside
½ WHOLE RED BELL PEPPER
STEP 3 Rinse the meat and cut into bite-sized
CUP SUNDRIED TOMATOES pieces
2 TBSP PARMESAN CHEESE STEP 4 Heat the oil in a large non-stick pan and
add chopped chicken
1 WHOLE CHILLI PEPPER
STEP 5 Cook for 4-5 minutes, stirring constantly
1 TBSP PARSLEY
STEP 6 Now add vegetables and season with
¼ TBSP OLIVE OIL salt and pepper
STEP 7 Give it a good stir and continue to cook
56G WHOLE WHEAT FETTUCCINE
for another 3-4 minutes
½ TSP SALT
STEP 8 Stir in the previously boiled fettuccine
and sprinkle with grated Parmesan
½ TSP PEPPER
STEP 9 Cover and let it sit for 10-15 minutes
before serving
RECIPE | meal four
MUSHROOM RICE CAKES
237 16 10 20
CALORIES PROTEIN FAT CARBS
INGREDIENTS: INSTRUCTIONS:
2 WHOLE BROWN RICE CAKES STEP 1 Fry the eggs, mushrooms and
tomato on a non-stick pan
2 WHOLE EGGS
STEP 2 Layer the eggs and vegetables on top
½ CUP MUSHROOMS of the rice cakes
½ WHOLE TOMATO STEP 3 Season with salt and pepper
⅛ TSP SALT
⅛ TSP PEPPER
RECIPE | meal five
TURKEY SHISH KEBAB
390 67 7 18
CALORIES PROTEIN FAT CARBS
INGREDIENTS: INSTRUCTIONS:
280G TURKEY BREAST STEP 1 Preheat the grill to high heat
1 CUP CHERRY TOMATOES STEP 2 Slice turkey into cubes, and pepper
into chunks
1 WHOLE YELLOW BELL PEPPERS
STEP 3 Assemble turkey skewers and drizzle
with lemon juice and salt
¼ TSP THYME
STEP 4 Grill for 3-5 minutes
1 TBSP LEMON JUICE
STEP 5 Remove from grill and sprinkle with
⅛ TSP SALT thyme before serving
RECIPE | meal one
1850 Calorie Vegetarian Meal Plan
OATMEAL BERRY PORRIDGE
309 22 4 49
CALORIES PROTEIN FAT CARBS
INGREDIENTS: INSTRUCTIONS:
¼ CUP ROLLED OATS STEP 1 Combine rolled oats, protein powder,
honey, and milk in a microwave-safe
½ SCOOP BLESSED bowl. We recommend Oxywhey Vanilla
Icecream for this recipe.
OR OXYWHEY PROTEIN
STEP 2 Mix until combined and microwave for 2
¼ TBSP HONEY minutes
¾ CUP ALMOND MILK STEP 3 Set aside to chill for 10 minutes
¼ CUP FROZEN RASPBERRIES STEP 4 Top with berries and figs before serving
¼ CUP MIXED BERRIES
RECIPE | meal two
PEANUT BUTTER RICE CAKES
197 4 8 17
CALORIES PROTEIN FAT CARBS
INGREDIENTS: INSTRUCTIONS:
2 RICE CAKES STEP 1 Spread the peanut butter on the rice
cakes
½ WHOLE BANANA
STEP 2 Chop the banana and layer on the rice
1 TBSP PEANUT BUTTER cakes
RECIPE | meal three
CHICKPEA GREEN CURRY
390 67 7 18
CALORIES PROTEIN FAT CARBS
INGREDIENTS: INSTRUCTIONS:
½ CUP CHICKPEAS (CANNED) STEP 1 Cook the rice according to packet
instructions
¼ CUP REDUCED FAT COCONUT MILK
STEP 2 Dice the vegetables
¼ CUP LONG GRAIN RICE (RAW)
STEP 3 Add the green curry paste, vegetables
and chickpeas to pan. Cook for approx
1 TBSP GREEN CURRY PASTE
5 minutes
¼ TBSP OLIVE OIL STEP 4 Add the coconut milk and simmer for a
few minutes
1 WHOLE ZUCCHINI
85G GREEN BEANS
¼ CUP GREEN PEAS
RECIPE | meal four
VANILLA OATS WITH KIWI
303 28 7 32
CALORIES PROTEIN FAT CARBS
INGREDIENTS: INSTRUCTIONS:
¼ CUP ROLLED OATS STEP 1 Add oats in a bowl and pour in the
milk
1 SCOOP BLESSED
STEP 2 Sprinkle with vanilla extract and
stir well
OR OXYWHEY PROTEIN
STEP 3 Let it sit for 20 minutes
1 CUP ALMOND MILK
STEP 4 Now, stir in protein powder, blueberries,
½ TSP VANILLA EXTRACT and kiwi. We recommend Blessed Vanilla
Chai for this recipe
¼ CUP BLUEBERRIES
STEP 5 Mix well and serve
½ WHOLE KIWI FRUIT
STEP 6 Optionally, top with sliced bananas, blue-
berries, raspberries, chia seeds, or kiwi
RECIPE | meal five
LENTIL PASTA
445 29 4 73
CALORIES PROTEIN FAT CARBS
INGREDIENTS: INSTRUCTIONS:
1 CUP RED LENTIL PASTA STEP 1 Cook the pasta according to
instructions
½ CUP PASTA TOMATO SAUCE
STEP 2 In a non-stick pan fry the mushrooms
1 CUP MUSHROOMS and spinach for a few minutes
STEP 3 Add the herbs and pasta sauce and
½ CUP SPINACH
simmer over a low heat
1 TBSP ITALIAN HERBS
STEP 4 Serve the sauce with the pasta and
sprinkle nutritional yeast on the top
⅛ TSP SALT
⅛ TSP PEPPER
2 TSP NUTRITIONAL YEAST
LSF BABES
GET RESULTS
I want to introduce you to a couple of my
extraordinary Lauren Simpson Fitness girls who
have used my training methods to build some
serious results!
Daniela has been training for
years, however didn’t have a great
relationship with food. She came to
me wanting to learn about flexible
dieting & macros, and take her
physique to the next level! I think
this was achieved!!! She went from
just eating ‘clean’ to now tracking
her intake & being more flexible/
balanced in her approach. She no
longer fears carbs & no more binge
eating on weekends. So proud of
this woman!
“Thank you very much for all the
teaching you gave me, I am very
happy and 100% satisfied, with a
new body and a new mentality.” -
Daniela
“I can’t believe how much my back and arms have toned
up! I am so happy with the results!! Cannot wait to see
what the future has to bring!” - Kiara
“These challenges are life-changing. I’ve tried so many times to get a
healthy and fit lifestyle and to reach my body goals, but it never lasted for
more than a week. It’s incredible to see how far you can come in 8 weeks
with the right coach.” - Vanessa
