xoxo
K+K
We’re jumping into the new year with an 8 Week Fitness Challenge unlike anything you’ve every seen before! Get an extra edge
on 2016 with a detailed game plan to take your health and fitness to the next level! The next few pages outline the basics from
food to fitness. We’re sharing our insider tips, including the best way to reach your goals and we’re even giving you a delicious
sneak peek into the Tone It Up Nutrition Plan!
Want to go deeper with a step-by-step meal plan
guaranteed to reshape your body?
Join the
Tone It Up
Nutrition Plan
today and be sure to snag your
Tone It Up
Exclusive Workouts
so you can follow along with
the challenge!
THE TONE IT UP CHALLENGE
Get ready for JAW DROPPING results!
It’s a new year and it’s time to make new rules for yourself!
We’re here to tell you that you can do anything you set
your mind to. The first step starts now: let go of your
perceived limitations, anything you believe you can’t do.
There are no boundaries to what you can accomplish!
This is going to be your BEST YEAR YET! You will feel
fit, confident, healthy and filled with energy! The next 8
weeks are about pushing yourself harder than you ever
have before. We want you to stay driven and focused on
your goals, without distractions. Why? Because there’s
nothing you deserve more than to feel amazing in your
skin and confident in your body. And we’re here to help
you achieve it!
A visit to the grocery store sets the stage for a healthy week! For a fool-proof way to stock your kitchen, keep your focus on the outer perimeters of the grocery store. There, you’ll find nourishing foods like fresh produce, lean protein and healthy snacks. Our weekly staples include lemons, fresh herbs, tons of greens, almonds, coconut yogurt, salmon, chicken, sparkling water and of course, a little dark chocolate.
1
It’s time to prep for success! We love planning our healthy meals and snacks on Sundays, but choose whatever day works best for you. Every week we want you to set aside a few hours to grill chicken or tofu, cook a batch of quinoa, chop veggies and portion out on-the-go snacks like trail mix! This is also a great time to make a batch of Perfect Fit muffins for the week. Take a look at your Tone It Up Nutrition Plan for delicious make-ahead recipes to keep your body feeling right & tight!
2
This macronutrient is a must when thinking about your healthy lifestyle, and it’s particularly important for replenishing your body after a workout. It’s made up of amino acids that your body needs to build sexy, lean muscles— not to mention keep your nails, hair and skin looking healthy. As a huge bonus, including a little bit of protein throughout the day helps your physique get and stay lean by balancing blood sugar levels and keeping snack attacks at bay!
Stay FIT TIP: Start the day with a protein rich breakfast like a Perfect Fit Smoothie or Pancake to help your body fuel up for the day ahead.
3
As the weather cools, sipping on water may not be as much of a focus as during warmer months. While your body may not crave water the same way it does in the summer, your beautiful body needs to stay hydrated. Dehydration causes fatigue and unhealthy cravings, but that’s not the worst of it. When your body is dehydrated, it can’t burn fat efficiently, meaning your hard work won’t pay off. Start sipping, babe! We want you drinking at least 1/2 your body weight in ounces daily. If you weigh 150 lb., you should be drinking 75 ounces of water each day :)
4
Feeling grateful makes you sexy! It’s true. Every morning we want you to start the day by thinking of 3 things you’re grateful for. It can be anything… your strong body, your BFF, family, your delicious breakfast. Bonus points if you write these 3 things down and look at your list throughout the day.
5
We want you to wake up and sweat with us every morning! Morning exercise gets your body geared up to burn calories all day long. Research suggests it can help your body burn a higher percentage of fat than exercising later in the day. Most importantly, doing something first thing in the morning ensures nothing comes in between you and your goals! Check out ToneItUp.com every Sunday for your weekly workout schedule and follow along with it daily. We love getting a cardio session in first thing in the morning and following it with a toning routine, but we want you to find whatever works best for you and your schedule.
6
GO SHOPPING
MEAL PREP
POWER UP WITH PROTEIN
WATER
PRACTICE GRATITUDE
Focus on setting process oriented goals. If your aim is to get healthier and fit into your favorite jeans, that’s awesome. But, you need to set process oriented goals too. This means, instead of thinking solely on that big aim, make it your goal to also complete the things you know will get you there. Say to yourself,
I’m going to fit in my morning Booty Call every day and include twice as many leafy greens with my dinner. If you want to run a long race, make it your
objective to increase your mileage each week.
When you give yourself actionable tasks, it makes it simple for your mind to just go for it.
Vision boards, lists, journals, post-its - use them all! When you physically write down your goals, you’re telling yourself: I’m serious about this one. Read over your list often and don’t be reluctant to change, alter or add to it whenever the mood strikes! Reading it over when you wake up in the morning and right before you go to sleep at night is optimal. Another great tip is to write your goals in present tense, as if they are happening now!
Use the CharityMiles app and raise money for others in need while you sweat! When you need an extra boost and an added dash of energy, we want you to focus on factors outside of yourself. Complete that workout for your charity. Make a TIU approved meal
choice for your team! Think of how motivated this #TIUteam will be once they see your
completed workout, healthy meal and beaming smile on Instagram. Every action you take can positively impact others. Stay strong for the next 8 weeks for yourself, for your team, and for your charity!
What do we want you to eat? Tons of veggies, fresh fruits, lean protein and healthy fats are all important parts of your healthy lifestyle. Ditch processed foods and fill up on satisfyingly whole, nutritious ones instead!
Bombshell warning: this is a total game changer. Eating this way will completely transform how you look and feel so much so that you may
never treat processed foods the same way again! To help get you started we’re including an EXCLUSIVE SNEAK PEEK into the Tone It Up
Nutrition Plan below! Our Nutrition Plan is a fully laid out nutrition system designed by us, your trainers! It shows you what to eat and when to get lean & tone up, along with over 250 TIU-approved recipes.
THE KIND OF GOAL YOU SET MATTERS.
WRITE THEM DOWN!
I N G R E D I E N T S
I N D I V I D UA L P I N E A P P L E
U P S I D E D OW N C A K ES
¾ cup GF flour 1 cup almond flour 1 tsp cinnamon 1 tsp ginger 2 tsp baking powder ¼ tsp salt ¾ cup almond milk ½ cup applesauce 1 ½ tsp vanilla ½ cup maple syrup 1 cup chunked fresh or frozen pineapple 1 cup chunked fresh or frozen bing
cherries (use extra cherries to make sauce)
makes 6 servings
A L M O N D B U T T E R C AC AO
S M O OT H I E
¼ cup almond butter 1 frozen banana 3 Tbs cacao powder 1 Tbs maca powder 2 cups filtered water or coconut water
1 scoop Perfect Fit Protein ¼ tsp of cinnamon 1 tsp pure stevia
makes 1 serving
I N G R E D I E N T S D I R E C T I O N S
1. Blend all ingredients in a blender until smooth!
D I R E C T I O N S
1. Preheat oven to 350-degrees
2. In a mixing bowl, mix flours, cinnamon and baking powder and spices together.
3. In a separate mixing bowl, stir together milk, applesauce, vanilla and maple syrup together. Add to dry ingredients just until combined.
4. In hot frying pan, add 2 Tbs. coconut oil, 2 Tbs. coconut palm sugar and both cups of fruit. Stir and cook until fruit gets a caramelized look.
5. Transfer mixture to the bottom of individual tort or 4” pie pans. You can also cover any size pan with parchment paper. The cake will cook more evenly if it’s only 2-4 inches deep. Pour batter in on top of pineapple and cherry chunks. Bake at 350-degrees for 25-35 minutes.
6. Check with toothpick to make sure its’ done. If toothpick in middle of cake comes out clean… it’s done!! Take out and allow to cool. Looks great with some shredded coconut on plate as well! Eat and enjoy!!
I N G R E D I E N T S
R O OT D OW N - A P P L E U P
F R I S E E S A L A D
3 beets or 1 lg sweet potato 2 Tbs EVOO pinch of salt 2 apples sliced thinly 2 cups frisee 2 cups mixed greens 1 cup toasted walnutsmakes 6 servings
P EC A N PAT E S T U F F E D
M I N I SW E E T P E P P E R S
1 bag mini multi-colored sweet peppers (about 24 in a bag) 1 pkt fresh micro greens or sprouts
1 cup raw pecans ½ cup almonds ¼ cup filtered water ¼ cup minced celery ¼ cup minced red onion ¼ cup minced parsley ¼ cup diced carrots ¼ cup shredded purple cabbage
2 Tbs lemon juice ½ tsp cumin ½ tsp favorite spice pinch of sea salt to taste pinch of cayenne to taste
makes 6 servings (4 peppers each)
I N G R E D I E N T S D I R E C T I O N S
1. Wash mini peppers, put them on their side lengthwise, slice in half. Arrange on plate of your favorite greens.
2. In a food processor, mix together pecans, almonds and water until forms a chunky mixture. Stop processor. Add in lemon juice, cumin, salt, pepper, cayenne and any other dried spice. Continue to blend 30-60 seconds.
3. Pour mixture into a large serving bowl. Stir in celery, onion, parsley, carrots and cabbage until well incorporated.
4. Take 1-2 Tbs. of mixture and load it into empty mini-sweet peppers. Enjoy as an appetizer or an afternoon snack!!
D I R E C T I O N S
1. Preheat oven to 375-degrees. Peel beets or sweet potato, cut into 1- inch thick squares or ½ moons (rounds cut in half). Place in bowl and toss with olive oil and salt.
2. Spread on a tin foil covered cookie tray and bake for 30-40 minutes at 375-degrees.
3. Place all dressing ingredients in a high speed blender EXCEPT olive oil. Blend on high for 30 seconds or so, turn speed to low and start pouring olive oil in while blade is moving to emulsify the dressing.
4. Thinly slice apples and toss them in lemon juice to keep from browning. Mix some of the dressing with the greens, tossing gently. Arrange on plate. Top with roasted veggies and apples. Top with toasted walnuts and enjoy!
D R E S S I N G 2 Tbs honey 2 Tbs mustard
2 Tbs onion, sliced or diced 1 Tbs apple cider vinegar ½ tsp pepper
pinch of sea salt ¼ cup EVOO
I N G R E D I E N T S
G I N G E R S ES A M E C H I C K E N
S K E W E R S
4 oz lean chicken breast ¼ cup tamari 1 tsp grated ginger 2 Tbs sesame seeds 1 Tbs sesame oil 1 clove of garlic, minced
makes 2 servings
WA L N U T C R U S T E D
S A L M O N
4 oz salmon fillet ¼ cup walnuts, crushed 1 Tbs flax meal 1 tsp oregano 1 tsp basil
pinch of lemon pepper ½ Tbs real maple syrup TIU balsamic citrus dressing
makes 1 servubg
I N G R E D I E N T S D I R E C T I O N S
1. Marinate salmon in TIU balsamic citrus (find the recipe in the dressing section) dressing for 30 minutes before cooking.While salmon is marinating mix walnuts, flax, oregano, basil, and lemon pepper together.
2. Remove salmon from marinade. Brush top of fillet with maple syrup. Sprinkle the mixture of dry ingredients on the maple coated salmon.
3. Preheat oven to 350 F. Place salmon on a baking sheet and cook for 15 minutes or until crisp on top.
4. Remove from oven and serve with your favorite green vegetable. We like spinach or asparagus with this dish!
D I R E C T I O N S
1. Cut chicken into small chunks or thin strips and place in a bowl.
2. Mix remaining ingredients together in a separate bowl. Pour the mixture from the bowl directly on to meat. Toss to make sure all pieces are evenly covered.
3. Cover bowl with plastic wrap and allow to chill for at least 30 minutes to marinate.
4. Cook on a grill or stovetop until chicken is cooked through.
O R I G I N A L P E R F EC T F I T
PA N C A K E
makes 1 serving
I N G R E D I E N T S 1 scoop or packet Perfect Fit Protein ½ banana, mashed ½ Tbs unsweetened almond milk ¼ cup egg whites ½ tsp cinnamon maple syrup, honey, or agave syrup (optional)
D I R E C T I O N S
1. Completely mash banana with almond milk.
2. Gradually stir in the remaining ingredients. If you’d like to add in additional ingredients to make your pancakes one of the flavors listed on the next page, add them to the batter before cooking.
3. Spray your skillet with cooking spray and turn to medium low heat. Slowly and evenly pour the batter into the pan. Cook for 3 to 5 minutes on one side.
4. Using a spatula, carefully lift the edge and take a peek. If the underside of your pancake is golden brown, it’s ready to flip. Carefully flip your pancake and cook for another 3 minutes on the other side until both sides are golden brown and the pancake is cooked through.
5. Remove from heat and top with additional ingredients if desired. Drizzle with real maple syrup, honey, or agave and serve!
N U T R I T I O N F A C T S
22g protein / 22g carbs / 2g fat / 8g fiber / 193 calories
M1 M2 M3 M4 M5
H OW TO C H O O S E SY R U P
Pancakes just aren’t the same without syrup. Most common pancake syrups aren’t maple syrup at all though! They are heavily processed and usually contain high fructose corn syrup - that’s just not good for you! Even the syrups branded as lite are loaded with artificial sweeteners. So look for 100% natural maple syrup or try using natural agave syrup instead.
