Katie Dunlop knows about transformation firsthand. Growing up in San Diego, she wasn't super concerned with health or fitness. But, after years of ignoring her wellness, she decided it was time for a change.
Following her hunches and findings, she shed 45 pounds before deciding she wanted to help others find their own balance. But she didn't want to just head to the gym. She wanted to help her clients find fun, innovative ways to workout, connect with community and eat healthfully—all while still having fun. So, she founded LoveSweatFitness.com, an online haven for all things high-energy! There, you can check out her seven-day workout routine and helpful short workouts, not to mention a slew of subscription programs and challenges. We talked to Katie about her tips and tools below.
SBS: What does balance mean to you, and why is it important?
KD: Balance means finding what works in your life. Figure out what allows you to be not only healthy, but happy too. Being healthy doesn't mean living off juice and never enjoying yourself. It is possible to take care of your body and have fun while doing it. The goal of Love Sweat Fitness is to help you find that perfect balance.
SBS: What are helpful tools to motivate yourself to work out?
KD: One thing I didn't know existed during my journey was online communities of people who were going through the same thing I was. Getting involved helps keep you accountable! Also, working out early in the day makes you feel better all day long. It gets your body moving and has a proven impact on your happiness.
SBS: What are fitness and nutrition trends you love? What are some you wish would go away?
KD: I actually don't subscribe to any fitness trends for the same reason they are called trends in the first place: They will likely go away. Eating the right whole foods and finding a workout plan that you love is the key to success. Ignore the trends.
SBS: What do you think the keys to building a successful and authentic online business are?
KD: Being authentic and staying consistent are the most important aspects to running a business online. I always want to give the LSF community great content they can use to better their lives. That's what drives me every day.
SBS: On your personal journey, when did you know you were ready for a change?
KD: After trying many fitness trends and seeing no lasting success, I couldn't take it anymore. I believe that each person has to be ready for change; how you get there is going to be personal.
SBS: What are your thoughts about food plans?
KD: I have tried programs like Weight Watchers in the past, but I wouldn't suggest them to anyone looking for long-lasting results. I am releasing the LSF 4 Week Meal Plan in January, which is perfect for someone looking to learn how to eat healthy step-by-step.
SBS: What is your advice for healthy goal setting?
KD: Setting goals is important, but remembering to be patient with yourself is essential as well. Find your healthy weight range based on your height (you can find resources online to help you with this). Let this range guide you.
SBS: What are the advantages of the different programs you offer on LoveSweatFitness.com?
KD: You can get your sweat on with Love Sweat Fitness workouts on YouTube; I post a new video every Monday, including everything from five-minute workouts to my favorite, Barre Bootcamp, which is a combination of barre moves and a bootcamp style.
The LSF Hot Body Sweat Guide is being released in January, and I couldn't be more excited. The guide gives you all the exercises I used to lose my extra 45 pounds and what I still use to tone and strengthen my body. Every workout can be done from home without any equipment.
SBS: What's your overall approach to fitness?
KD: My overall approach to fitness is that it should be accessible to everyone. This is why all of my workouts can be done without any equipment and from anywhere.
SBS: Cross training seems to be a big component of your approach. Why do you like it so much?
KD: One of the most common questions I get is, 'How can I get past the plateau I've hit?' Cross training keeps your body guessing and working different muscle groups. Plus, no one likes to do the same exercises over and over, so mix it up!
SBS: What are your top do-anywhere workout moves?
KD: Burpees, planks and jack knives are seriously killer and can be done from anywhere. Crunches get a bad wrap…and for good reason: There are so many better ab exercises—like planks!
SBS: What are your tips for creating engaging, successful online content?
KD: Create helpful content on a regular basis! Make videos that you're passionate about, and listen to what your audience likes. You have to enjoy what you're doing first, but making content your community cares about is equally important.
SBS: What's the guiding principle behind your seven-day workout schedule on your website?
KD: It balances cardio and strength training exercises.
SBS: What part of your own journey most deeply impacts your approach now?
KD: Going through my own weight loss deeply impacted how I approach health and fitness. I know the challenges that can prevent someone from reaching their goals, and I tailor LSF to breaking down those barriers.
Healthy Restaurant: True Foods
Splurge Meal: Taco Tuesday
Calming Activity: Yoga Flow class
Fun Activity: Going dancing
Workout Gear: An excellent foam roller of your choice for post-workout needs
Workout Clothes: Lorna Jane, Onzie, Fabletics and Public Myth
Workout Shoes: Nike
Katie's SBS Mantra: Be Unique! There’s only one of you in this world, so embrace who you are, love your body and take care of it. It's the only one of its kind.
For more on Katie, check out LoveSweatFitness.com