*You'll be able download Regular, Gluten Free, Pescetarian, Vegetarian, & Vegan versions! What is a TIU Check In? ..
What is Look for LOVE? Every TIU Challenge, Karena and I set out to take things to the next level. We are constantly reaching for new heights to inspire and motivate you, our community, and the team! The day arrived for us to start filming the 2017 challenge and we still didn’t have a theme. We thought, “it’ll come to us!” As we walked the streets of Venice, we kept seeing the word “love” and we felt this incredible energy. With the cool urban vibes and the artistic flares around town, we realized that this whole time we were just looking for LOVE. So for this year’s challenge, we want you to look for love in everything you do and see. Look for love in all the people around you: your friends, your family, your co-workers, your accountability partners, and your TIU team. And above all, look for love within yourself. We want you to love your body every day. Nourish it, because you love it. Work out, because you love it. Do everything with passion and purpose. Live each day with intention. Speak with love. Exude love. Look for love - and you’ll find happiness, confidence, and success. You deserve to feel your absolute best, and we’ll be here every step of the way! Cheers to a healthy 2017!! With LOVE,
QUESTIONS for you! For all of you babes that did the 31 Day Challenge with us, you said this was your favorite part! It’s so effective, even to answer again. Reach new heights and break new boundaries! Before you read any further, grab a pen and paper and write this down. No answering in your head. This is very important that you write this out! Print this form out and write out your answers.
1. Close your eyes and imagine yourself in 6 weeks. How do you want to feel physically? What about emotionally? Who is looking back at you in the mirror? Is she confident? Radiant? What has she learned?
2. What is one habitual goal you want to achieve? Maybe it’s to start meal prepping, waking up earlier to work out, or to start journaling. A habit takes 21 days to form, so by the end of the challenge it’ll be second nature. Now is the perfect time to create those new healthy habits for the NEW YEAR!
3. What is one spiritual goal you have? It can be that you want to start going to yoga once a week or to simply feel confident and strong. Maybe you want to be more positive or respond to obstacles in a better, more productive way. Whatever it is, write it down right now and you will get there!
QUESTIONS for you! 4. What is one physical change you want to see? Do you want stronger arms? Do you want to build muscle overall? Or it can be something as simple as feeling confident rockin’ your sports bra at your fave workout class. Write it down. Visualize it and make every decision every day with that goal in mind. We promise you’ll get there! You’re capable of more than you’ll ever know, and we’re by your side every step of the way.
5. What are your usual setbacks? What usually prevents you from working out or eating healthy? Most of us are completely aware of our personal obstacles. How will you prevent them and work on them? Maybe you make everything else a priority before yourself or easily get distracted or discouraged. Or maybe your environment or the people around you are holding you back. Can you ask for their support? Whether it’s work, friends or family, take the time to realize that you are the only one in control of your body and your future. Stand up for yourself and stick to your goals. You deserve it.
6. If you could thank your future self right now for sticking to the Tone It Up Challenge, what would you say to her?
7. Now imagine yourself on February 14th. You feel exactly how you visualized above. What do you want to say to the girl reading this plan, preparing for the next 6 weeks? What words of encouragement do you have for her? What do you want her to push through and what do you want her to let go of? Let it out.
WARNING!! Do not read any further until you’ve completed these questions! It will be the most effective part of your journey! We promise! - K+K
CHALLENGE checklist
make space + get organized
Make a workout space in your house! Set up your yoga mat, dumbbells, resistance bands, booty bands, and make it your new fave space! While you’re at it, organize your closet, kitchen and drawers. If other areas of your life are organized, you’ll be more likely to stay on track!
body love workouts
Get ready to take your workouts and bod to the NEXT LEVEL! These 8 routines include HIIT, total body sculpting, cardio, abs, booty and 3 incredible routines with your special guest trainer, Jillian Michaels! These digital workouts will be sent to you immediately, you’ll have everything you need right in your inbox!
workout clothes
Organization is key. We like to stack our workout pants, underwear, socks, bra, and tank together before we go to bed. This way we can quickly throw it in a gym bag-- or on your bod 😉
prep a playlist
Put together a workout music playlist! Also, set your alarm to a motivating song!
journal
Whether it’s in your calendar, on your phone or in your TIU Journal, one of the challenges coming up will be to journal your workouts and nutrition every day!
perfect fit protein
You’ll be having it all day, err day! Think pancakes, smoothies, muffins and more! Remember, Perfect Fit is the plant based protein we created for you! It’s non GMO, certified gluten-free, dairy-free, vegan friendly and so delicious!! Basically perfect for everyone! It’s the cleanest protein out there that helps you recover from your workouts, keeps you toned and lean and helps that metabolism of yours! PLUS to get ready for your 2017 Tone It Up Challenge, we’re giving you $5 off Chocolate and Vanilla Tubs, and $8 off Limited Edition Pumpkin Spice!!
tea
Our late night sweet tooth trick is our Unwind Tea ☕️If you’re like us and those late night munchies add up to unneeded calories for the week, then you’ll love this! We also love the Awaken Tea for a preworkout jolt! You’ll see both in your meal plan! Tastes better in your Tone It Up Mug, of course!
meal prep containers water bottle
Make sure you have this on you at all times! Water increases your metabolism, so drink up all day!
your A game!
tone it up nutrition plan + body love workouts To set you up for success, we created a power-packed bundle so you’ll have everything you need for your challenge, including a Tone It Up Nutrition Plan Membership and the brand new BODY LOVE workouts! Get ready to take your workouts and bod to the NEXT LEVEL! These 8 routines include HIIT, total body sculpting, cardio, abs, booty and 3 incredible routines with your special guest trainer, Jillian Michaels! These digital workouts will be sent to you immediately, you’ll have everything you need right in your inbox!
**You’ll recieve the Tone It Up Nutrition Plan & Recipe Guide, and the BODY LOVE workouts as digital downloads immediately.
CHALLENGE guidelines stay hydrated
Drink half your bodyweight in ounces of water per day. We want to see you girls carrying around water with you like it’s your new BFF. Hydration increases your metabolism, keeps your muscles and brain power happy and keeps you feeling energized and fresh. Add some flavor to your water with fresh lemon, cayenne pepper, mint, or cucumber!
booty call!
At least 20 minutes. No matter what it is, we want you to MOVE first thing when you wake up! Why? Your body has been resting for the night. Your metabolism has been working overtime with the hormones that are released when you sleep and now is the perfect time to stimulate that fat burning and get your heart rate up. What if you have an afternoon workout planned? We still want you to get moving for 20 minutes when you wake up to boost your metabolism. So if you’re hitting it hard later, walk away from your house for 10 minutes and walk back. Take a stroll with your coffee! Most of us spend about 15 minutes checking instagram, facebook or emails when we wake up. Instead, swap that time for YOU baby girl or even check
while you're walking! You can also do any of our workouts at home! All of them are living room friendly!
weekly schedule
Follow the Weekly Schedule posted on ToneItUp.com. Every Sunday we post your Weekly Workout Schedule on ToneItUp. com! This is the perfect tool to help plan your week! Taking your favorite hot yoga class on Wednesday? Perfect! Sub it out! It’s all about what works for you!
daily workout
We’re introducing a new Tone It Up Rep Challenge! For this challenge, you’ll be doing 42 reps for each move. (You’ve got this, girl!) You’ll see the moves every day on the DAILY WORKOUT page. We strategically planned to work different body parts each day. Squeeze these 42 reps in anytime! You can do them in the morning for your Booty Call or in the evenings for a PM workout. Get ready to Tone It UP! See your DAILY MOVES HERE. TIP: Open THIS PAGE on your phone and click the arrow at the bottom of your phone. Click “Save to Homescreen” and your DAILY MOVES will be on your phone for easy, one-click access.
Nutrition Plan Members ~ your meal-by-meal schedule, nutrition guidelines, and new recipes will be sent to you before the challenge kicks off on January 1!
FREQUENTLY ASKED questions What is the Tone It Up Challenge? The Tone It Up Challenge is a health & fitness challenge! Each day you’ll be doing the Rep Challenge and the daily meal plan! When does the challenge start? We’ll be kicking it off January 1st ~ so mark your calendars! If you want to get started, now is the perfect time to review the guidelines in the Tone It Up Nutrition Plan. Also, keep an eye out for challenge prep, checklists, and sneak previews on ToneItUp.com ! Where do I find my Daily Workouts? ToneItUp.com/DAILYWORKOUT You’ll see your Rep Challenge Moves + a video of the day option! Is the Tone It Up Challenge free? It’s free to join the challenge and participate in the six weeks of workouts and nutrition challenges! The detailed meal-by-meal guide, grocery lists, Slimdown plan, and new year recipes are for official Nutrition Plan Members. But if you’re not a member yet, it’s not too late to join! Learn more about becoming a member here. If I’m a member, how do I get the Tone It Up Challenge meal plan? If you’re a member, we will send you your Tone It Up Challenge Nutrition Plan before the challenge starts! You can save it to your computer, iPhone for easy access or you can see it in the myTIU tab on ToneItUp.com *You’ll be able download Regular, Gluten Free, Pescetarian, Vegetarian, & Vegan versions! What is a TIU Check In? This is where you let us know that you completed your Daily Workouts and Challenges! You can also share your delicious meals, or bits of inspiration to motivate your fellow TIU sisters. Just upload a photo to Instagram or update your status on the Community with the hashtag #lookforlove If you want to create an Instagram especially for your @ToneItUp check ins, you can now swap between accounts easily on Instagram! Go to ‘options’ and ‘add account’. Ex: @Kelly_TIU By checking in, you’re staying accountable AND encouraging your team! It’s how we lift each other up. So many women rely on your check ins to get up and workout or to get back on track. Remember what we said, you never know who you’re inspiring, so stay strong girl!
FREQUENTLY ASKED questions What’s a Booty Call? This is your morning cardio, and this #TIUTeam is counting on you! Wake up 30-60 minutes early to sneak in a fat burning workout before the day begins. The key here is to get moving first thing in the morning! Go for a walk, jog, do some yoga or complete your favorite TIU workout...This will become a habit you look forward to daily. Studies show that people who work out first thing in the morning burn a higher percentage of fat AND are more likely to stick to a program! So, DO THIS FOR YOU! What are some of the Tone It Up hashtags? #LookforLOVE ~ The official Tone It Up Challenge Hashtag #TIUteam ~ All workout and inspiration check ins #TIUmeals ~ Meal check ins #TIUgirls ~ Just bein’ you girl... #TIUgirlproblems ~ Oh you know... top knot, still ‘glowing’ (okay sweating) and booty so sore! #MyPerfectFit ~ Perfect Fit Recipes! #TIUtransformation ~ Before photos, progress pictures, after pics and your success story! #TIUplan~ For all of you on the Nutrition Plan & the new Tone It Up Challenge meal plan! We can’t wait to see all of your check ins throughout the challenge! You’re going to ROCK it!
#LOOKFORLOVE
#MYPERFECTFIT
#TIUGIRLS
#TIUMEALS
slimming RECIPES
FEATURED FROM THE TONE IT UP NUTRITION PLAN
coconut berry OVERNIGHT OATS makes 2 servings
INGREDIENTS
DIRECTIONS
2/3 cup rolled oats 4 tsp. chia seeds
1. Combine everything in a bowl. Split mixture into two mason jars. Let sit in the fridge overnight.
2 tsp. honey or maple syrup 1 tbsp. unsweetened coconut akes 1/2 cup berries of choice (example, raspberry, blackberry, strawberry) 2/3 cup unsweetened BOXED (not canned) coconut milk 1 scoop vanilla Perfect Fit Protein
cajun SHRIMP & VEGGIES makes 2 servings
INGREDIENTS
DIRECTIONS
½ lb fresh shrimp
1. Preheat oven to 400 F.
½ cup snow peas ¼ cup carrots, thinly sliced ¼ cup red quinoa ½ lemon, juiced 1 Tbs olive oil 1 tsp black pepper 1 tsp cayenne pepper 1 clove garlic, minced 1 tsp paprika
2. Remove shell & tail and de-vein shrimp. In a small bowl mix together lemon juice, oil and seasonings. Thoroughly cover shrimp in the mixture. 3. Place shrimp in a skillet and pour in remaining seasoning mix from the bowl. Cover and cook on medium low heat for about 10 minutes, or until shrimp are pink all of the way through, stirring/flipping shrimp every 5 minutes. In a separate sauce pan cook red quinoa according to package instructions. 4. As shrimp start to look pink on both sides uncover and toss in veggies. Stir thoroughly and remove from heat as soon as shrimp are done. Top with quinoa and serve.
slimming RECIPES
FEATURED FROM THE TONE IT UP NUTRITION PLAN
cauliflower rice
BURR ITO BO WL makes 1 serving
INGREDIENTS
DIRECTIONS
2 cups cauliflower rice (either pre-bought or riced fresh)
1. In a large pan, add the olive oil and bring the heat to medium. Toss in the onion, jalapeńo, and garlic. Sauté for 5 minutes or until onions are soft. Add in the diced carrots. Sauté for another 5-10 minutes, or until al dente. Pour this mixture into a bowl.
1 tsp, olive oil 1/4 cup yellow onion, diced 2 cloves garlic, diced 1 carrot, diced 1/2 jalapeño , deseeded if you want less heat 1/2 cup black beans, drained and rinsed 1/4 cup salsa 2 green onions, chopped
2. In the same pan, add in the cauliflower rice and a pinch of salt. Lightly sauté for 1 minute. Immediately remove and pout into the bowl with the onion mixture. 3. Top the bowl with cilantro, green onions, and salsa.
1/4 cup cilantro (or more if desired) salt
If you’re a Nutrition Plan Member, the Tone It Up Challenge Edition of the plan includes a daily meal plan (we’ll send you before the challenge!), grocery lists, tons of delicious, new recipes, plus easy TIU Approved meals! Here’s a few recipes you’ll be getting!
B LO N D I E M U F F I N S
ALMOND BUTTER C O O K I E S M O OT H I E
GINGERBREAD PERFECT FIT PA N C A K E S
MORROCAN STEW
M A P L E WA L N U T B R U S S E L S
B U T T E R N U T S Q UA S H C H I L I
NUTRITION PLAN + SPECIAL EDITIONS When you become a member of the Nutrition Plan, you get all past & future editions of the plan, at no additional cost! Check out some of our favorite editions below! There are so many choices, so finding the perfect fit for what you’re looking for RIGHT NOW is easy. And as a plan member you get them ALL!
THE NUTRITION PLAN
THE RECIPE GUIDE
7 DAY SLIM DOWN
6 WEEK MEAL PLAN
This is where we give you the guidelines for healthy eating. You’ll learn about what foods to eat, and timing your meals to maximize your metabolism.
Hundreds of delicious recipes like pancakes, scrambles, salads, wraps, and healthy desserts. Plus find thousands more recipes online!
This quick, weeklong program is the perfect way to prepare for an event, make your muscles pop, and lose the last few pounds.
Our brand new meal plan! Six weeks of meals, grocery lists, cooking tips, & more to make 2017 your best year yet!
BIKINI PROGRAM
31 DAY CHALLENGE
WEDDING PROGRAM
You’ll get every meal planned out for you, every day, for 8 weeks! We take the guesswork out!
31 days of meals, grocery lists, cooking tips, & more!
This is perfect if you’re getting married, or in a wedding. Plus, tons of tips for brides!
PERKS OF BEING A member Search healthy & nutritious recipes on ToneItUp.com Weekly Schedule & Daily Workout on ToneItUp.com Opportunities to win gifts, prizes, & getaways Personalize ToneItUp.com: save your favorite articles, recipes & workouts to your TIU Account Share your thoughts & questions with the TIU Community The Tone It Up® Nutrition Plan & Recipe Guide
ALL future Nutrition Plan editions and meal guides at no extra cost Access to My TIU - See all of your plans, grocery lists, and Members Only content Weekly Members Only Newsletter Join the Members Only Community Group on ToneItUp.com Members Only sales & discounts, plus early access to new & limited edition products First chance at tickets & RSVPs for Retreats and events
Free for Everyone!
Nutrition Plan Member
Limited Access to Recipes
Full Access to 2,000+ Recipes
#TIUTEAM Join millions of women that have found success with the Tone It Up Nutrition Plan! From Instagram to Twitter and in the Community, TIU girls are everywhere! Checking In with your team is an essential part of your success. This is how you stay accountable, support others, and stay motivated by seeing your team stay strong. One of the best parts about being a Tone It Up member is meeting girlfriends and creating lifelong friendships! Through the Community, you’ll get to know some amazing women who share your interests, goals, & dreams!
success STORIES Take a look at the amazing transformations below! These beautiful women followed the Nutrition Plan and completely changed their bodies, their confidence, and their SMILES! Read hundreds more success stories here.
“With day-by-day guides on what to eat, when to eat it, and what workouts to do I felt myself really sticking to the plan and seeing the results I wanted!”
“Tone It Up and the Nutrition Plan changed just about everything about my life. I finally understand how, when and what to eat.”
-morgan
-holli
“Thank you for giving me the courage to be vulnerable, and inspiring me every day to be my best self.”
“I have found a side of myself during the challenge I never knew was there, and I am so incredibly proud.”
-yassi
-kara
success STORIES
“Once I had the plan in my hands, I wondered why I had waited so long... The changes in my body were so apparent. I felt so much better! It made me fall in love with eating again.”
-caitlin
“This program has changed me forever... My boyfriend, family, friends & co-workers see it. Most importantly I SEE IT. I’m a new person.”
-nixida “When I took my before pics, I was unhappy, unhealthy, I wasn’t feeding my body right and like a lot of women-- I was taking care of just about everyone else before I took care of myself. I now look at pics and can’t believe how much I’ve changed, especially on the inside. The Tone It Up lifestyle and the #TIUnutritionplan changed me forever. For all of you that are just beginning your journey... you can do this, you’re beautiful and we’re all here for you. Joining the #TIUteam will be the best decision of your life. The support and love within this community will bring you places you never imagined!!!”
-katrina Regardless of what your goals are (whether you want to lose weight, tone up, or simply become healthier) we can’t wait to see your transformation!
We’re so excited to embark on this journey with you! In six weeks you’ll not only feel amazing inside and out, you’ll also be ready to take the changes you have made and apply them to your new TIU Lifestyle!
Screenshot and share the pic below that you’re IN for the Tone It Up Challenge and tag @ToneItUp & #LookforLOVE
