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CONTENTS

04 Who Is Lauren And What Is Boss Babes?

05 The Workouts

13 Regular Sample Meal Plan + Recipes

19 Vegetarian Sample Meal Plan + Recipes

28 How To Sign Up

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YOUR TERMS, YOUR BODY,
YOU ARE IN CONTROL OF YOUR RESULTS!
Hey Girl, thank you for downloading my FREE trial of the Boss Babes
Challenge! I’ve combined all of my #LSFbabes’ favourite aspects
of my challenges to bring you the ultimate 8 week challenge to
help you achieve ROUND GLUTES, a TIGHT WAIST and BUILD BODY
CONFIDENCE! Unleash your inner #LSFBossBabe from within - I am
going to provide you with the tools to:

• Shred Body Fat %

• Shape muscle
• Get strong
• Become fitter than ever
• Build a resilient mindset
• Be apart of a group of like-minded boss babes
who want to get results (and keep them!)

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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 Boss Babes Challenge,one
regular meal plan, and one vegetarian
meal plan.

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THE WORKOUTS
GYM | Full Body

WARM UP

Treadmill Walk

1 Set of 5-10 Minutes

EXERCISE ONE: EXERCISE TWO:

60 SEC REST BETWEEN SETS 60 SEC REST BETWEEN SETS

BB Box Squat DB Bent Over Rows

3 Sets of 10-12 Reps 3 Sets of 10-12 Reps

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GYM | Full Body

EXERCISE THREE: EXERCISE FOUR:

60 SEC REST BETWEEN SETS 60 SEC REST BETWEEN SETS

DB Romanian Deadlifts Single Arm DB Shoulder Press

3 Sets of 10-12 Reps 3 Sets of 10 Each Arm

EXERCISE FIVE: EXERCISE SIX:

60 SEC REST BETWEEN SETS 60 SEC REST BETWEEN SETS

Poliquin Raises BB Hip Thrusts

3 Sets of 15 Reps 3 Sets of 15 Reps

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HOME | Glute Isolation Day

EXERCISE ONE: EXERCISE TWO:

30 SEC REST BETWEEN SETS 30 SEC REST BETWEEN SETS

Glute Bridge Elevated KB Sumo Squat

3 Sets of 12 Reps 3 Sets of 12 Reps

EXERCISE THREE: EXERCISE FOUR:

30 SEC REST BETWEEN SETS 30 SEC REST BETWEEN SETS

DB Step Ups Reverse Hyper Froggies

3 Sets of 12 Reps Each Leg 3 Sets of 15 Reps

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HOME | Glute Isolation Day

EXERCISE FIVE: EXERCISE SIX:

30 SEC REST BETWEEN SETS 30 SEC REST BETWEEN SETS

Booty Band Kickbacks Booty Band Clams

3 Sets of 12 Reps Each Leg 3 Sets of 12 Each Leg

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HOME | Full Body

EXERCISE ONE: EXERCISE TWO:

30 SEC REST BETWEEN SETS 30 SEC REST BETWEEN SETS

KB Stiff Leg Deadlifts DB Bent Over Rows

3 Sets of 12 Reps 3 Sets of 12 Reps

EXERCISE THREE: EXERCISE FOUR:

30 SEC REST BETWEEN SETS 30 SEC REST BETWEEN SETS

Reverse Lunges Standing Single Arm Arnold Press

3 Sets of 10 Reps Each Leg 3 Sets of 10 Reps Each Arm

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HOME | Full Body

EXERCISE FIVE: EXERCISE SIX:

30 SEC REST BETWEEN SETS 30 SEC REST BETWEEN SETS

DB Squats Overhead Plate Extensions

3 Sets of 12 Reps 3 Sets of 15 Reps

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THE MEAL PLAN
1650 Calorie Regular Meal Plan

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 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.

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RECIPE | meal two

BLUEBERRY VEGAN PANCAKES

308 10 15 35
CALORIES PROTEIN FAT CARBS

INGREDIENTS: INSTRUCTIONS:

¼ CUP ALL PURPOSE FLOUR STEP 1 In a large mixing bowl, combine

together flour, coconut sugar, baking
1 TSP COCONUT SUGAR powder, salt, and protein powder. We
recommend Blessed Vanilla Chai for this
1 TSP BAKING SODA recipe.

¼ CUP ALMOND MILK

STEP 2 Mix well and pour in almond milk.

¼ TSP VANILLA EXTRACT

STEP 3 Add vanilla extract and mix well on high speed.

½ SCOOP BLESSED
STEP 4 Grease a non-stick pancake pan with
some oil and heat up over medium-high
OR OXYWHEY PROTEIN heat

STEP 5 Add ¼ cup of the batter and cook for 1-2

⅛ CUP BLUEBERRIES
minutes.

¼ TBSP AGAVE NECTAR STEP 6 Carefully flip and continue to cook for
another minute.

STEP 7 Remove from the pan, top with agave nectar

and blueberries to serve.

STEP 8 Consume the full amount of pancakes made

for 1 serve.
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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

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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

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RECIPE | meal five

WHOLEGRAIN PEPPER PIZZA

400 14 6 70

CALORIES PROTEIN FAT CARBS

INGREDIENTS: INSTRUCTIONS:

1 WHOLE WHOLEGRAIN PIZZA CRUST STEP 1 Preheat the oven to 450 degrees F
(230 C).
2 WHOLE BELL PEPPERS
STEP 2 Add crust to a baking pan and top with
tomato paste.
1 CUP BUTTON MUSHROOMS

STEP 3 Slice peppers and mushrooms, then

4 TBSP TOMATO PASTE add to the crust.

1 TSP OREGANO STEP 4 Bake for 12 minutes.

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RECIPE | meal one

1850 Calorie Vegetarian Meal Plan

POACHED EGG & AVOCADO SANDWICH

309 10 24 15

CALORIES PROTEIN FAT CARBS

INGREDIENTS: INSTRUCTIONS:

1 WHOLE EGG STEP 1 Bring a small saucepan of water to the

boil.

¼ WHOLE AVOCADO
STEP 2 Crack egg into a bowl and gently pour

1 SLICE WHOLEMEAL BREAD into the pan to make a nice rounded

shape.

1 OZ CREAM CHEESE
STEP 3 Cook for 3-4 minutes.
1 TBSP PUMPKIN SEEDS
STEP 4 Using a kitchen spatula, carefully remove
egg from the boiling water and sprinkle
with some salt.

STEP 5 Spread the cream cheese over the bread

and top with avocado and egg. Sprinkle
with pumpkin seeds and serve.

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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

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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

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RECIPE | meal four

BREAKFAST PUMPKIN WAFFLES

303 28 7 32

CALORIES PROTEIN FAT CARBS

INGREDIENTS: INSTRUCTIONS:

½ CUP CANNED PUMPKIN STEP 1 Preheat the waffle iron.

1 SCOOP BLESSED STEP 2 In a large mixing bowl, combine,

egg, milk, and butter. Whisk until
OR OXYWHEY PROTEIN combined.

⅛ CUP ALL-PURPOSE FLOUR
¼ TSP BAKING POWDER
⅛ TSP BAKING SODA
¼ TSP CINNAMON POWDER
STEP 4 Add all the remaining ingredients and
whisk until smooth and creamy. We
recommend Oxywhey Vanilla Icecream
for this recipe.
STEP 5 Spoon the batter onto iron and
cook according to manufacturer’s

⅛ TSP NUTMEG

1 WHOLE EGG

½ TBSP BUTTER

⅛ CUP FULL CREAM MILK

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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

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 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!

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 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

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“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

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 “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

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