Who else is counting down the days until June 14th? I know I am. Today I wanted to share more details about the nutrition and fitness components of our Summer SWEAT Series. Monique and I are putting the finishing touches on this program and thought you’d appreciate a sneak peek at what’s coming.
Meet the Trainers
This program comes to life thanks to the trainers who designed the workout plan. I’ve been training at PEC Minneapolis for the last six months and can honestly say it’s one of the best studios I’ve experienced. The sessions are challenging, varied, and—importantly—fun. They keep your body guessing while delivering consistent results.
PEC Minneapolis is led by Danielle Pellicano, a former professional soccer player who transitioned into endurance coaching. She later opened PEC in Minneapolis, MN, and builds programs that combine strength, endurance, and athletic conditioning. Drew recently joined the PEC team after moving from event planning into full-time fitness coaching. He brings energy and enthusiasm to every session—at the gym we affectionately call him “Hercules” for good reason.
Workout + Equipment Needed
From my experience, these workouts are excellent. I’ve completed several already and I’m excited for you to try them. They’re tough, efficient, and offer variety—perfect for anyone who wants to build strength and improve conditioning. Our goal is that you’ll adopt a few routines from the Summer SWEAT Series into your regular fitness plan long after the program ends.
The plan is designed for a gym environment and emphasizes strength training with integrated HIIT cardio. Most exercises can be completed in a standard gym, and if you lack a specific prop—like a BOSU ball—there are easy modifications so you can still get a great workout.
>>>>>Equipment Needed<<<<<
- Light, medium, and heavy dumbbells
- Physio ball
- Treadmill or elliptical (for cardio intervals)
- Adjustable bench
- Bosu ball (optional, with modifications provided)
- Kettlebell (optional)
Nutrition Plan
Each Sunday, Monique and I will publish the upcoming week’s meal plan and grocery list. We’ve already received questions about adapting recipes and whether the plan is focused on weight loss, so here’s some clarity.
These meal plans are designed as practical, flavorful guidance rather than strict rules. They include balanced meals and a variety of whole foods, but we know everyone has different tastes and dietary needs. If you are vegetarian or follow another diet, feel free to swap proteins or adjust recipes to suit your preferences. The standard plan is written for one person but can be doubled or tripled for families.
We provide estimated daily calorie ranges to give you a sense of portioning, but we don’t want you to obsess over numbers. Prioritize high-quality ingredients, balanced macronutrients, and listening to your body’s hunger and fullness cues. Use the meal plans as inspiration and a practical roadmap for healthy eating rather than a rigid prescription.
To make meal prep easier, we’ll offer downloadable and printable PDFs each week. These will include the grocery list and simple instructions to help you prep efficiently. If you’re part of the Summer SWEAT Series community group, we’ll also share weekly previews and tips the Friday before each release.
When it comes to food, the realer the better. Our recipes emphasize color, variety, and flavor—healthy eating should be enjoyable, not boring. Throughout the series, we’ll show you how to make nutritious meals that are simple, satisfying, and delicious.
Don’t forget the $500 cash prize giveaway. Enter by using the #SummerSWEATSeries hashtag on Instagram and sharing your meal preps, workout photos, or progress updates. The more you tag, the more entries you get.
We’re excited to see you on June 14th. See you next Sunday with the first week’s meal plan and grocery list!