1.

CONTENTS

Introduction pg 3
Key Dates pg 6
Tracking Progress pg 7
Nutrition Plan pg 9
Training Plan pg 16
FAQs pg 20

2.
INTRODUCTION
ABOUT LAUREN SIMPSON
& LAUREN SIMPSON FITNESS
My journey is a little different to the ‘lose weight
and get fit’ transformation story. I’m not someone
who has ever been overweight... in fact I was the
extreme opposite!

I was skinny, constantly exhausted and had an

obsession with body image and being lean. This
eventually took a massive toll on my health, but I found a
way to break through the unhealthy mental and physical
habits I had formed.

My transformation is from being skinny, unhappy and

unhealthy to being strong, confident and full of life!
I am an Australian fitness model, WBFF Bikini Pro,
and sponsored EHPlabs and Ryderwear athlete who
lives and breathes a healthy and active lifestyle. I own
Lauren Simpson Fitness, an online coaching business,
specialising in transforming the lives of many women
all around the world. My personal experiences of
overhauling my lifestyle has driven me to inspire and
help others to do the same - no matter what your
starting point is.

Laurenxx
3.
 INTRODUCTION
Hey girls!
Welcome to Lauren Simpson Fitness and welcome
to the 8 week Empower Challenge!
This is THE program to keep you healthy and help
you reach your highest potential. WHY? Because
my no BS approach to nutrition and training will
provide you with the tools you need to create the
lifestyle required to achieve your goals (aka insane
results!)
My goal for you during this challenge is to help you
TAKE CONTROL of your health and fitness. I want
to help you achieve round glutes, a tight waist and
glute growth by nailing your training and nutrition!
You will be doing a traditional LSF upper/lower split
with a HIIT day too.
I also want to help simplify your nutrition approach,
so you are no longer confused by the excess of
information out there. You can either follow the
meal plan I have set for you, flexible diet using the
macros provided or use an alternative approach
that suits you, because the key with nutrition is
creating sustainable habits that are tailored to your
personal needs and preferences. If at any time
you have any questions to do with the Empower
Challenge, all you need to do is pop a post in the
Challenge Forum, or just use the search bar to see
if any of the other girls have asked already!
For more personal questions it’s best to shoot us
an email at LSF HQ on
support@laurensimpsonfitness.com.
You may want to dive into this challenge head
first and completely overhaul your life, so give
yourself a pat on the back for your amazing
motivation levels. BUT at LSF we do not believe
in extremes, we know that slow and steady gets
results that last! So remember to be patient with
yourself over the next 8 weeks, you do not need
to suffer to get results, make small adjustments,
take things one day at a time, and celebrate all of
the little wins along the way.
We will all have bad days (myself included) so
make sure you lean on your #LSFbabes via social
media and the FB Forum when you need support.
And on the days when you are crushing it, make
sure you share a bit of your positivity around! We
rise by lifting others, so let’s band together and
raise the bar for the Empower Challenge!
Ok #LSFbabes
Let’s do this!
Laurenxx
4.
 INTRODUCTION
useful information

WORKOUTS & MEAL PLAN

Your workout and meal plan will update
every 2 weeks.

BOOTY BAND KIT

I recommend that you get a booty band
for this challenge to accelerate your
results. However, if you don’t want to
get one you are able to complete the
challenge by completing those exercises
with just your bodyweight.

HOME PROGRAM EQUIPMENT

NEEDED:
• Booty Band Kit
• Long Resistance Band
• Swiss ball
• Dumbbells

5.
 Key Dates

3rd June
Facebook Group Access Opens
11th June
Programs Access Opens via the
LSF Mobile App
15th June
START DATE: Empower Challenge
Kicks Off!!
18th June
Week 1 Jotform CLOSES
9th July
Midway Jotform OPENS
16th July
Midway Jotform CLOSES

6th August
Final Jotform OPENS 9th August
LAST DAY OF EMPOWER CHALLENGE!
You will have access to your program for
the next 2 weeks, but won’t be able to
make any changes.

13th August
Final Jotform CLOSES 23rd August
Last day to Access and Download your
LSF Empower Challenge Programs

6.
 tracking
progress
MEASURING YOUR PROGRESS
Progress photos can be extremely motivating and it is essential for tracking your progress over the duration of
your program.

Here are some tips for taking your progress photos:

1. Take full length body shots.
2. Stand in the same spot with the same lighting, a clean background and at the same time of day for each
photo.
3. Wear minimal clothing! Sports bra and cheeky underwear, ladies! We don’t want your booty covered up!
4. Take a photo from the front, side and back of your body.
5. Natural and relaxed stance.
6. Get someone else to take the photos if you are comfortable.
7. Make sure you’re holding the correct week’s sign in each photo

BACK FRONT SIDE

7.
 tracking
progress
You will need to take photos before starting the program, during, and again at the end of your program.
Official WEEK 1, WEEK 4 and WEEK 8 check-ins will be completed via Jotform links which will be emailed and
posted into our Facebook forum in due time.

Your weekly photos uploaded to the online training platform are private to you, unless you choose to share
them on social media.

I don’t like to use scales as a measurement so photos will be a great indicator of your visible results. I also
suggest taking your measurements around your bust, waist and hips at the start and completion of your
program.

I absolutely love seeing progress photos and I’d be so proud to share some of your results on my social media
pages!

I’ll be checking in on you and I can’t wait to see your progress!

8.
Nutrition Plan

9.
 NUTRITION
PLAN
Nutrition is of most importance when it comes to building your goal body. This program is not only here to
give you a meal plan and calories, but we want to educate you on nutrition to give you a greater understanding
about food and its role in fuelling your body and also building a healthy relationship with food.
Here is some simplified information on concepts you will see throughout the challenge and also specific to
your program.

Energy balance refers simply to calories consumed vs calories expended, or burned.

When calories in EQUAL calories out this results in weight maintenance.

When calories in is GREATER than calories out this results in weight gain (CALORIE SURPLUS).

When calories in are LESS than calories out this results in weight loss (CALORIE DEFICIT).

The fundamental element here is to create a sustainable path towards your goal. Depending on your starting
point (your progress will be influenced by physical activity levels, eating habits, muscle mass and fat mass),
this 10-20% Caloric deficit or surplus will result in around a 0.5kg weight change per week.
I advocate methods that are sustainable and healthy in the LONG TERM, as this is the approach that produces
results that last!

CHOOSING YOUR MEAL PLAN

When you sign up for my programs you will be given the opportunity to choose which meal plan you would like
to follow.

Weight Loss: 1400 calorie plan - I recommend this plan for girls who want to focus on decreasing body fat,
whilst maintaining muscle mass.

Tone: 1650 calorie plan - Designed to help girls build muscle size, which does require a small calorie surplus.

Build: 1850 calorie plan - This meal plan is great for girls that are looking to build muscle and get strong!

Strong: 2050 calorie plan - For those babes that are focussing on muscle gain, leading an active lifestyle and
really aiming to lift heavy in the gym.

10.
 NUTRITION
PLAN
With all of the meal plans in my programs, I aim to provide nutrient dense meals that adequately refuel your
body and allow it to adapt and thrive. I want to keep you as close to your maintenance calories as possible,
whilst still making progress towards your goals. For some of you this may mean consuming more or less
calories than you are used to, so please trust the process and give it time! If, after a few weeks you are not
seeing the progress you expect, please email my team on support@laurensimpsonfitness.com to discuss your
training or meal plan with one of my nutrition and fitness experts.

macronutrients
Macronutrients are the nutrients that your body requires and make up the foods we
eat. They provide the body with calories, or energy, and are broken down into the
three following groups:

Provides amino acids used in building muscle. Found

in foods such as lean meats, eggs, fish, and dairy.
Protein
There are 4 calories per gram of protein.

Provides the body and brain with energy to use and

store. Found in foods such as fruit, vegetables and
carbohydrates grains.

There are 4 calories per gram of carbohydrate.

Used in cellular transport, hormone regulation, cell

support, immune health and brain function. Found in
fat meat, fatty fish, nuts and oils.

There are 9 calories per gram of fat.

11.
 NUTRITION
PLAN
SUPPLEMENTS
Supplements are not compulsory. However, when used alongside training and nutrition they can be effective in
helping aid fat loss, muscle gain, recovery and provide energy.

OxyWhey or Isopept are fantastic to help with protein consumption. They are convenient, easy to consume and
can be incorporated into many recipes that you may see in your meal plan.

OxyShred is used to help aid in fat loss, provide energy and mental clarity. It is a great option for those who
train fasted in the morning, or need an afternoon boost.

Beyond BCAAS are a source of amino acids that the muscle needs for recovery, so by having a serving of
these you may notice faster recovery between training sessions.

Creatine enhances energy production in the body, helps increase blood flow to the muscles, helps with
recovery and helps increase hydration within the muscle. Overall it is great for increasing the fullness and size
of the muscle, and has been shown to be of particular benefit to vegetarians and vegans at it is sourced in the
diet through animal products. So if you are looking to increase muscle size this could be an effective addition
to your nutrition regime.

Other vitamins that I recommend are Vitamin C, a Multivitamin, Magnesium and Oxysleep. These vitamins can
aid with recovery.

MEAL PLAN & TRACKING MACROS

You will be provided with your meal plans and also the calories/macros breakdown for the day and also per
meal. I like to provide both options so you can either follow the structured meal plan that will tell the types of
food, quantities and how many meals per day OR use the macros provided to flexible diet and use something
like My Fitness Pal to track your intake.

There are hundreds of macro-friendly recipes that you can follow that are found within the web app. You can
make food swaps to suit your preferences, likes and dislikes. This enables you to really create your own meal
plan!

12.
 NUTRITION
PLAN
CALORIE CYCLING METHOD
You will notice in the meal plans the calories and macro breakdowns may differ on days throughout the week.
This is a method called calorie cycling. You don’t need to have the exact same calories or the exact same
macros each day. We can look at your total calorie intake for the week. Whether you are eating the exact same
calories each day or it differs - the most important thing is that your total calories equate for the week. There
are many different effective methods when it comes to your nutrition and this is just one that we implement
here at Lauren Simpson Fitness.

FOOD SUBSTITUTIONS
For substitutions with your meals, you can press on CHANGE and select the meal you would like to change it
to. Remember that your meal plan has been created with a specific macro and calorie split, so when you swap
a meal you will also be changing the macronutrient values.

MEASURING FOOD
All the macronutrient and calorie values are measured raw unless otherwise stated in the ingredients list (eg.
Quinoa (cooked)). Mixed vegetables should consist of mostly green fibrous vegetables such as spinach, kale,
peas, green beans, broccoli, broccolini, bok choy, asparagus, etc. These can be consumed quite freely, without
needing to be exact with your measurements, as they are nutritionally dense and relatively low calorie.

MY TOP TIPS TO SUCCESS WITH YOUR NUTRITION PLAN

DON’T START OFF TOO AGGRESSIVE - Yes being in a greater calorie deficit will increase fat loss however
it can lead to negative impacts on you such as constant hunger, fatigue, brain fog, metabolism & negative
hormonal adaptations etc. These side effects can lead to decreased adherence and feelings of failure, which
is not what we want! So a sustainable approach is best. I don’t coach you girls on extremes, this is a lifestyle
change we are making.

13.
 NUTRITION
PLAN
DON’T BE TOO RESTRICTIVE - When I say dieting many girls may think ‘no carbs’, ‘eating only chicken and
broccoli’, zero flexibility and no enjoyment of food. You don’t have to deprive yourself of all your favourite foods
to lose fat. You may need to limit them yes, but at the end of the day if you are hitting your calories you will
still get results. You are better off allowing some small indulgences from time to time, than eating the lowest
possible calories and binging and feeling guilt on the reg. You will see your LSF meal plans are inclusive of
all food groups as we want to work on building a positive relationship with food. I want you to be eating the
maximum amount of calories that allows you to achieve your goals.

HAVE A PLAN - It’s important to have a plan of attack if you are wanting to reach body composition goals. For
example, take a look at your meal plans in advance or map out what foods you want to fill your macros with
for the week and prepare them! It will help you stay on track. It is also smart to have a plan or strategies ready
for the times when you may not be able to eat according to your plan (such as special events) or for when you
do fall off the wagon and maybe have a blow out. It is important to keep a sense of perspective when it comes
to nutrition; one higher calorie meal will not derail your progress, just like one lower calorie meal won’t get you
results. If you do fall off the wagon simply acknowledge you were feeling emotional, tired or deprived, and you
made a poor nutritional choice that didn’t support your goals or values. Then dust yourself off and jump straight
back into your plan from the next meal. Be aware of your self talk and try to limit any negative messaging
towards yourself, as this will only bring you further down.

DON’T EXPECT PROGRESS TO BE LINEAR - What I mean by this is that you won’t lose the same amount of
fat every week, you may also find you are not able to make the same progressions with weights every week.
Some weeks you may lose a lot, the next you may lose nothing or even gain a little. There are so many factors
that influence scale weight such as water intake, sodium, glycogen depletion, hormonal balance etc which can
cause swings in body weight. The best thing to do is DON’T STRESS and continue to follow the plan.

DON’T GET CAUGHT UP ON THE SCALE! - So many girls get caught up on what the scale says and let this
number dictate their mood and self worth. As mentioned above, progress is not always linear. thats why I tell
my girls to also consider other factors of progress such as how you feel or how you are looking. You may notice
changes in the mirror or upon reflecting on photos. By how you feel refers to things like improved confidence,
increased energy levels, reduced bloating, increased strength etc.

14.
 NUTRITION
PLAN
DON’T OVER DO IT WITH EXERCISE - Again, I see many of you girls thinking you need to keep on increasing
your activity levels to lose weight and get the best results. Over training can add additional stress to your body,
impairing it’s ability to recover and adapt, hence you will not progress as you should. If you start off with too
much exercise and your fat loss plateaus, you can either drop calories further or increase activity levels. If you
are already maximising your exercise amount it means you are only going to be able to drop calories, which isn’t
ideal! You want to be dropping fat on the maximum possible calorie level.

IF YOU FALL OFF TRACK, ACCEPT IT, LEARN FROM IT AND MOVE ON - I never expect you girls to be 100%
on point the entire 6 weeks. You may have birthdays that come up, special occasion dinners and celebrations,
days where you get sick and can’t train, it’s life! We are all only human. If you find yourself off track on a meal or
not making the gym, tomorrow is a new day. You are literally 1 meal or 1 workout away from being back on track
and killing this program.

15.
training Plan

16.
 TRAINING
PLAN
My programs prioritise resistance training as this is the key to achieving that lean toned feminine shape.
Throughout this program you will be focusing on not only getting stronger, but building muscle and losing
some body fat (if shredding is your goal).

You will see compound movements that will recruit a number of different muscle groups such as squats,
deadlifts, lunges, presses, chin ups and rows. I want you girls to challenge yourself with these lifts and make
sure your are progressing!

The program is structured so you begin your workouts with heavier compound exercises to focus on building
your strength and muscle and then follow that with a few exercises that will isolate and target specific muscles
we want to build upon.

SOME TERMS YOU WILL SEE IN THE PROGRAM:

REPS: ‘Repetitions’ are the number of times to perform an exercise.
SETS: Refers to the number of times your will repeat that exercise for the set number of repetitions.
SUPERSETS: When you perform two exercises back to back without taking a break for rest between them.

HOW OFTEN WILL MY PROGRAM CHANGE?

Your workout plan exercises will be the same for every 2 week block, and you will notice that there’s
progression in your sets and reps every 2 weeks. The reason for this is so you can get used to the exercises for
the rest of the week, then up the intensity for the next week, so that you can master the exercises. Otherwise
if the exercises are all changed every week, it becomes challenging to add more weight and increase the
difficulty as it is like learning a new movement each time.

SUPERSETS AND CIRCUITS

Where you see a superset or circuit, you will need to click the arrow across to see the next exercise. There
are videos for each exercise so make sure you watch them if you are unsure, and tick them off once you’ve
completed them!
You are able to swap exercises within the app if you have an injury or simply don’t like the exercise. However, if
you have any questions on injuries, please contact my team at support@laurensimpsonfitness.com.

17.
 TRAINING
PLAN
GYM INFORMATION
Your gym should have all of the equipment needed in your program, you will however need a set of LSF booty
bands. You can purchase my LSF workout equipment here.

CARDIO
Cardio is great for improving cardiovascular fitness and has many health benefits. While the program does
primarily focus on weights, you will still see some cardio options included. You will commonly see the words
HIIT or LISS being referred to.

HIIT: High Intensity Interval Training - exercising at a high intensity or with intervals of high intensities.
LISS: Low Intensity Steady State - lower intensity continuous steady pace exercise, e.g. walking.

benefits of benefits of

HIIT Liss
Low impact activity.
Great if you are short on time - it’s very
efficient. Get more done in a short Very easy to recover from.
period of time.
It’s tough to overtrain using LISS.
Increased work capacity,
Can be great stress relief.
Raised metabolic rate.
Good for mental wellbeing.
Increase lactate threshold.
Gets you outdoors.

18.
 TRAINING
PLAN
STEPS AND N.E.A.T
Tracking our steps through an activity tracker
(or iPhone also has this capability!) is a way
to measure NEAT levels (NEAT = Non exercise
activity thermogenesis). This is simply the
movement we do outside our scheduled training
e.g walking, twitching, talking and fidgeting.
I say it’s an artificial way of measuring steps
as we are now scheduling the amount which
somewhat makes it a part of our scheduled
training. However, it’s still also apart of our daily
movement, so for now we call this our NEAT
levels.

The goal with steps is simply to keep your

movement up over the course of the 8 weeks.
Research shows over periods of dieting fat loss
slows down considerably and a key to this is
NEAT levels plummet. NEAT levels directly affect
the calories “out” component of energy balance.

19.
faqs

20.
 FAQS
Q. HOW MUCH CONTACT WILL I HAVE WITH LAUREN?
Lauren will be providing you with loads of training and nutritional tips throughout your program. She will also
be keeping a close eye out on social media for your updates, so do tag @laurensimpsonfitness and #LSFbabes
as she would love to see your progress and cheer you on.

Q. I’D LIKE TO DO A ONE-ON-ONE TRAINING SESSION WITH LAUREN?

Lauren is an online coach and unfortunately not doing any private one-on-one PT sessions. She has many
online clients and has some amazing programs on offer. Do keep an eye out on social media for group
workshops that Lauren offers on occasion.

FITNESS PROGRAMS
Q. HOW WILL I RECEIVE THE WORKOUTS?
You will receive the workouts in digital format through your online training platform, where they are also
downloadable as a PDF. Simply click ‘simplified view’ and then either email or print.

Q. WILL I NEED TO BUY FITNESS EQUIPMENT?

For the GYM program you will just require a set of booty bands. For the HOME program you will require
Dumbbells, a swiss ball, a set of booty bands and a long resistance band or loop.

Q. ARE THE PROGRAMS CUSTOMISED TO MY NEEDS?

The plan is specific to the goal of the program. You can choose your preferred
meal plan that will help you achieve your goals, but the plan itself is not individually customised.

Q. WHO CAN I TALK TO ABOUT MY PROGRAM?

We have an expert team of trainers waiting to help and guide you on your journey, please contact us at
support@laurensimpsonfitness.com.

21.
 FAQS
Q. I’M STRUGGLING TO STAY MOTIVATED, HELP?
Starting a new program can be exciting at first but we understand that sometimes your motivation wanes after
a few weeks. Our Facebook forum is in place for you to actively engage and share your journey with other girls
- the highs and the lows! You will also receive weekly inspirational tips on how to stay focused and achieve
your goals. We know you can do this and we’re here to help you every step of the way. My programs are not
just about working towards a goal, they are also a guide to learning how to incorporate regular training and
healthy nutrition into your everyday lifestyle. There are days when I don’t feel like hitting the gym, just like you,
but I have created habits around my training and nutrition, and that is what I hope to teach you through my
programs.

Q. I’M NOT LOSING WEIGHT, WHAT AM I DOING WRONG?

Unfortunately, our body is not a computer and we don’t have control over when it decides to lose weight or
where it loses it from, but if you’re following the exercise and meal plans, your body is changing. Your photos
are so important for this reason, you may not feel the changes initially but you will see them in the first few
weeks of starting your new program. We’d also encourage you to avoid the scales because you’re training hard
and building muscle, unfortunately the scales can’t show you your muscle growth and can be discouraging. If
you’d like to learn more about what results to expect and what influences your rate of progress, click here to
read Lauren’s blog ‘Why Aren’t I Seeing Results’.

Q. I FEEL REALLY GOOD AND I WANT TO DO MORE, WHAT CAN I DO?

Your training program is designed for best results so we’d encourage you to follow the program how it’s been
written, however, if you want to increase your weights to increase the intensity please go ahead.

Q. HOW IMPORTANT IS STRETCHING AND DO I HAVE TO DO IT?

Stretching is important in preventing injury and DOMS (Delayed Onset Muscle Soreness). We encourage you
to warm up and cool down with each training session, this includes a good 5 minute active stretching at the
beginning, and passive stretching at the end of every session. My exclusive Warm Up and Cool Down Guide will
be in your inbox, make sure you download it to get my keys tips on this topic

22.
 FAQS
Q. CAN I DOUBLE MY TRAINING SESSIONS?
More is not always necessarily better, so we wouldn’t recommend you doubling up your training sessions - two
workouts twice a week does not equal one workout four times per week which is why Lauren has designed
her programs to be spaced out during the week to include rest days. The split between rest days and training
days is so important to your progression and achieving your goals. However, we understand that with busy
schedules you may need to change things around, if this is the case please contact one of our trainers at
support@laurensimpsonfitness.com and we’ll be happy to help.

Q. I’M STRUGGLING WITH A PARTICULAR EXERCISE, IS THERE AN

ALTERNATIVE?
Some exercise will be difficult if you’re not used to them, we’d encourage you to try them and ask for
assistance if you need it. All the exercises have been placed in the program for a specific benefit, however, if
you’re really struggling with an exercise please contact one of our trainers at support@laurensimpsonfitness.
com and we’ll be happy to give you an alternative.

Q. WHAT IF I DON’T HAVE TIME TO DO ALL THE TRAINING SESSIONS

IN THE WEEK?
We understand life can be busy and you may be struggling to find time to fit in your exercise plan each day, if
this is the case we’d encourage you to contact us at support@laurensimpsonfitness.com so we can offer you
some solutions. We don’t recommend you double up your sessions as this could result in injury and fatigue.

Q. I AM SIGNED UP TO MULTIPLE LSF PROGRAMS SIMULTANEOUSLY,

CAN I SWAP BETWEEN THE TWO?
If you are signed up to more than one program at any one time, you will see that you can select which program
you would like to follow. If one of these programs is a challenge, you will only be able to follow the challenge
until the challenge period has finished. If you are signed up to 2 programs, you will be able to swap, however
this is NOT RECOMMENDED as consistency is key when it comes to achieving your goals. I have programmed
these training plans to follow a progressive format, so changing from one plan to another will derail your
progress and can even potentially risk injury.

23.
 FAQS
Q. I’M A MALE, CAN I DO LAUREN’S PROGRAMS TOO?
Absolutely, Lauren’s programs have been designed for both men and women to enjoy, so jump in guys - we’d
love to have you on the team! The only restriction for males who follow my programs is that they will not have
access to the Facebook Forum, however please send my team an email at support@laurensimpsonfitness and
let them know you are participating and they will make sure you don’t miss out on anything!

MEAL PLANS
Q. HOW WILL I RECEIVE MY MEAL PLAN?
You will receive your meal plan in digital format through your online training platform, where it is also
downloadable as a PDF. Simply click ‘simplified view’ and then either email or print.

Q. CAN I ADJUST OR CUSTOMISE THE MEAL PLANS?

Your plan is tailored to suit your goals and calorie levels, however, it is not customisable any further than this.
You are able to swap and change your meals how you like using the “change” button, but make sure you keep
track of the macronutrient and calorie breakdown as it will be different for each meal.

Q. I USUALLY EAT HIGHER PROTEIN, CAN I SUBSTITUTE SOME CARBS

FOR MORE PROTEIN?
The majority of LSF meal plans provide an average of 30-40% protein per day, as research shows this can
be beneficial when aiming to optimise body composition. However, if you are used to a different macro split
then it may take your body a week or so to get used to the change in macros. If you feel this macro split is not
working for you, send the support team an email on support@laurensimpsonfitness.com.

Q. ARE THE MACRONUTRIENT VALUES GIVEN FOR COOKED OR RAW

FOOD?
All the macronutrient values for the foods that appear in your meal plan are relative to the form you will be
consuming them. If the food is to be eaten raw, the macro value is for raw, and vice versa.

24.
 FAQS
Q. ARE THERE VEGETARIAN OR VEGAN OPTIONS?
Yes, there is a dedicated vegetarian meal plan that has some vegan options, but there is no dedicated vegan
meal plan. Simply swap the meals around as needed to suit your dietary preferences.

1. When an ingredient is dairy-based, simply swap it with a vegan alternative. Eg. swap feta for vegan-friendly
feta, and swap Greek yogurt for coconut yogurt.
2. Swap eggs for tofu.

Please email us at support@laurensimpsonfitness.com if you need more information about your meal plan
requirements.

Q. CAN I DRINK COFFEE?

Yes you can, but try to drink it without milk or sugar! Do try to limit your beverage consumption to water, no
sugar-added iced tea, black coffee, and other zero-calorie beverages

TECH SUPPORT
Q. I CAN’T ACCESS MY PROGRAM?
Please send an email to support@laurensimpsonfitness.com and let us know your browser and device/
desktop operating system details so that we can get you up and running ASAP.

Q. WHEN WILL I RECEIVE MY PROGRAM?

Within a few hours of placing your order for one of Lauren Simpson’s programs, you will receive a welcome
email with a few pre-program tasks to complete. You will then be redirected to the online training platform and
facebook group and asked to provide further information. Access to your Empower programs will open on
Thursday 11th June (AEST). Once you have logged into the app and completed the extra information on your
meal preferences, your program will be in development and you will see a countdown timer until it is ready.
Please email Lauren’s Team at support@laurensimpsonfitness.com with your order details if you are having
issues logging in.

25.
Time to feel strong, confident and believe in
yourself to reach your potential!

26.