Tone It Up Welcome Pack

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Welcome to

Tone It

Up

!!!

W

We're so excited to give you

e're so excited to give you this very special Welcome Pack! Included you'll ﬁnd just what you need

this very special Welcome Pack! Included you'll ﬁnd just what you need to get

to get

started...

!

_{Your Top 5 Tips to a bikini ready body}

!

_{Four of our favorite Tone It Up approved recipes}

!

_{Your booty toning workout to get you sweating, smiling and feeling toned ;)}

Want more? Become a member of the Tone It Up Nutrition Plan

Want more? Become a member of the Tone It Up Nutrition Plan today! You'll receive a lifetime

today! You'll receive a lifetime membership to

membership to

the T

the Team along with

eam along with access to all

access to all past & future updates, bonuses

past & future updates, bonuses and special treats like exclusive

and special treats like exclusive emails

emails

straight from your trainers.

Your Top

5

5 Tips to Always Be Bikini Ready...

Tips to Always Be Bikini Ready...

1.

2.

3.

4.

5.

5. Nutrition is key!

Nutrition is key!

This is the

This is the most important part of your lifestyle and it’s why we follow the

most important part of your lifestyle and it’s why we follow the

Tone ItTone It Up Nutrition Plan

Up Nutrition Plan

. What you put

. What you put in your body affects your mood, energy and lifespan! Working out and

in your body affects your mood, energy and lifespan! Working out and

staying active is super important too, but your

staying active is super important too, but your meals need to be Lean, Clean

meals need to be Lean, Clean & Green to get the

& Green to get the results

results

you want. This means tons

you want. This means tons of veggies, fresh fruits, lean protein and healthy fats!

of veggies, fresh fruits, lean protein and healthy fats! Say no to processed

Say no to processed

foods and stick to whole, real nutritious foods as much as you can!

foods and stick to whole, real nutritious foods as much as you can! Stay consistent and remem

Stay consistent and remember it's

ber it's

what you do most of

what you do most of the time that matters most! Abs are made in

the time that matters most! Abs are made in the kitchen :)

the kitchen :)

Drink Up!

You know the importance of staying hydrated! Water helps speed up your metabolism,

keeps you from feeling hungry between meals and even

keeps you from feeling hungry between meals and even helps your body burn

helps your body burn fat! As a bonus, staying

fat! As a bonus, staying

hydrated contributes to glowing, beautiful skin!

Make sure you'r

e getting enough protein!

Getting enough lean protein throughout the day

is a must. Women need protein! And don't worry

is a must. Women need protein! And don't worry, it will

, it will not bulk you up!

not bulk you up! It speeds up your metabolism

It speeds up your metabolism

and balances your blood sugar levels, preventing insulin spikes, which can

and balances your blood sugar levels, preventing insulin spikes, which can cause weight gain. Protein is

cause weight gain. Protein is

made up of amino acids that your

made up of amino acids that your body needs ~ it helps your

body needs ~ it helps your body build sexy

body build sexy, lean muscle and keeps

, lean muscle and keeps

your nails, skin

your nails, skin and hair looking

and hair looking healthy

healthy. We love adding

. We love adding Perfect Fit Protein

Perfect Fit Protein

to smoothies, coffee drinks

and even using it

and even using it as ﬂour substitute in baking

as ﬂour substitute in baking recipes!

recipes!

Morning Work

outs!

This your BootyCall and we want you to wake up and sweat with us each and

every morning! Morning exercise gets your

every morning! Morning exercise gets your body moving, sweating and geared up to burn calories all

body moving, sweating and geared up to burn calories all

day long. The best part is that getting your sweat on ﬁrst thing in the AM burns

day long. The best part is that getting your sweat on ﬁrst thing in the AM burns a higher percentage of

a higher percentage of

fat than any other

fat than any other time. Most importantly

time. Most importantly, doing something earlier in

, doing something earlier in the day ensures that nothing comes

the day ensures that nothing comes

between you and your health &

between you and your health & ﬁtness goals! Set that alarm and

ﬁtness goals! Set that alarm and get moving! Everyone's doing it ;)

get moving! Everyone's doing it ;)

Stay motivated with an accountability buddy!

Your healthy lifestyle is supposed to be

fun, which is why we want you to ﬁnd

fun, which is why we want you to ﬁnd a friend to workout with and share tips with! Want to ﬁnd someone

a friend to workout with and share tips with! Want to ﬁnd someone

in your area to connect with? Make a proﬁle on the

in your area to connect with? Make a proﬁle on the Tone It Up Online Community!

Tone It Up Online Community!

You'll ﬁnd a team of

amazing women ready to inspire you each and every day!

Want to change your life?

Join the

Join the T

Team by becoming a

eam by becoming a member of the

member of the

Tone It Up Nutrition PlanTone It Up Nutrition Plan

.

As a member you'll

receive an in depth

receive an in depth breakdown of how to m

breakdown of how to make healthy eating & ﬁtness a lifesty

ake healthy eating & ﬁtness a lifestyle. It's easier than you thin

le. It's easier than you think! It's all about

k! It's all about

knowing what to eat and when.

knowing what to eat and when. Y

You'll also receive the Beach Bab

ou'll also receive the Beach Babe edition, a member favorite

e edition, a member favorite ﬁlled with tropical tr

ﬁlled with tropical treats and

eats and

sweet recipes to remind you of summer all year

sweet recipes to remind you of summer all year long. It also includes the 5

long. It also includes the 5 Day Slim Down, and the 7 Day

Day Slim Down, and the 7 Day Slim Down. It's

Slim Down. It's

time to get lean,

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Completely mash Completely mash banana with almond banana with almond milk. Gradually stir in milk. Gradually stir in the other ingredients listed the other ingredients listed above. Spray your skillet with above. Spray your skillet with

cooking spray and turn to medium low cooking spray and turn to medium low

heat. Slowly and evenly pour the batter into the pan. Cook for heat. Slowly and evenly pour the batter into the pan. Cook for 3 to 53 to 5 minutes on one side until you see

minutes on one side until you see bubble starting to rise to thebubble starting to rise to the surface of your pancake.

surface of your pancake. Using a spatula, carefully lift the edUsing a spatula, carefully lift the edge andge and take a peek.

take a peek. If the underside of your pancake is golden brIf the underside of your pancake is golden brown, it’own, it’ss ready to flip. Carefully flip your pancake and cook for another 3 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 minutes on the other side until both sides are golden brown and the pancake is cooked through.

pancake is cooked through. Remove from heat and top

Remove from heat and top with strawberries. Drizzle with real maplewith strawberries. Drizzle with real maple syrup, honey or agave and serve!

syrup, honey or agave and serve!

Peel the fruit, throw Peel the fruit, throw everything into your everything into your blender and blend until blender and blend until smooth. You can also add smooth. You can also add ice to make it

ice to make it chilled.chilled.

This smoothie is packed with raw greens, healthy nutrients and This smoothie is packed with raw greens, healthy nutrients and a big dose of Vitamin C to give your

a big dose of Vitamin C to give your immune system a boost!immune system a boost! Even if you aren’t feeling under

Even if you aren’t feeling under the weatherthe weather, this smoothie will, this smoothie will keep your body feeling strong. Enjoy it anytime!

keep your body feeling strong. Enjoy it anytime!

If you make this smoothie post workout add some Perfect Fit! If you make this smoothie post workout add some Perfect Fit! 1 packet Perfect Fit

1 packet Perfect Fit

!

!_{banana, mashed}_{banana, mashed} !

!_{Tbs. Almond milk}_{Tbs. Almond milk} "

"_{cup egg whites}_{cup egg whites}

1 tsp. cinnamon 1 tsp. cinnamon

"

"_{cup strawberries}_{cup strawberries}

Ingredients

Instructions

Strawberry Pancakes

2 oranges 2 oranges 1 banana 1 banana 1 cup of spinach 1 cup of spinach 1 cup of kale 1 cup of kale !

!_{cup almond milk}_{cup almond milk}

Ingredients

Instructions

Get Well Smoothie

T

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k

e

P

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m

k

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n

C

h

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l

i

1

1!!_{Tbs. virgin coconut oil}_{Tbs. virgin coconut oil}

1

1!! cups onion cups onion

#

# green bell pepper green bell pepper

#

#_{yellow bell pepper}_{yellow bell pepper}

1

1!!_{cans green chilies}_{cans green chilies}

1

1!!_{large garlic clove}_{large garlic clove}

1

1!! lbs. ground turkey lbs. ground turkey 1

1!!_{cans, diced tomatoes}_{cans, diced tomatoes}

1

1!!_{cans, red kidney beans}_{cans, red kidney beans}

1

1!!_{cups canned pumpkin}_{cups canned pumpkin}

2

2""_{Tbs. chili powder}_{Tbs. chili powder} #

#_{Tbs. cumin}_{Tbs. cumin}

Ingredients

First, heat the oil in a large skillet on medium-high heat. Next, First, heat the oil in a large skillet on medium-high heat. Next, saute the onion, peppers, green chiles, and garlic for about 5 saute the onion, peppers, green chiles, and garlic for about 5 minutes or until tender. Add in ground turkey and

minutes or until tender. Add in ground turkey and cook untilcook until completely browned. Stir in tomatoes, beans, and pumpkin and completely browned. Stir in tomatoes, beans, and pumpkin and bring to a

bring to a simmersimmer. Season with chili . Season with chili powderpowder, cumin, sea salt, , cumin, sea salt, andand pepper.

pepper. TTurn heat down to low aurn heat down to low and nd continue to let it simmecontinue to let it simmer for 20r for 20 minutes. Mix in fresh cilantro and

minutes. Mix in fresh cilantro and stir in with plain stir in with plain greek yogurt andgreek yogurt and cinnamon right before serving. Voila, your pumpkin turkey chili is cinnamon right before serving. Voila, your pumpkin turkey chili is ready for eight.

ready for eight.

Chocolate Cake

Ingredients

Instructions

1 banana 1 banana 2 eggs 2 eggs !

!_{cup coconut oil}_{cup coconut oil}

1 tsp. baking powder 1 tsp. baking powder

!

!_{cup Perfect Fit}_{cup Perfect Fit} !

!_{cup maple syrup}_{cup maple syrup} !

!_{tsp. sea salt}_{tsp. sea salt} "

"_{cup cocoa powder}_{cup cocoa powder} !

!_{cup coffee}_{cup coffee}

Preheat oven to 350

Preheat oven to 350 degrees. Mix all wet ingredients and bananadegrees. Mix all wet ingredients and banana together thoroughly until banana is completely mashed and set together thoroughly until banana is completely mashed and set aside. Mix dry ingredients in a

aside. Mix dry ingredients in a separate bowl and slowly combineseparate bowl and slowly combine with the wet mixture. Add the

with the wet mixture. Add the dry mix gradually making sure dry mix gradually making sure it’it’ss fully incorporated before adding more. Mix carefully, but do not fully incorporated before adding more. Mix carefully, but do not over mix! Spray a loaf pan with cooking spray and

over mix! Spray a loaf pan with cooking spray and pour in thepour in the combined ingredients. Drizzle 1 Tbs. of maple

combined ingredients. Drizzle 1 Tbs. of maple syrup on top. Bakesyrup on top. Bake for 30-40 minutes, or until you can

for 30-40 minutes, or until you can pull a toothpick cleanly frompull a toothpick cleanly from the center.

the center.

Instructions

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B

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T

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W

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ko

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Plie Jack

Side Lunge Tuck

Begin in a plie squat, knees in line with your an

kles.

Sit back as far as you can and qu

ickly

jump up onto

your toes into

a jack (just like jum

ping jacks).

This is a plyom

etric move, so

remember to be soft on your feet :)

T

ones the core, inner & outer thighs and warms up the shoulders.

Bending at the hips, feel

the stretch in your inner

thighs, then push back

up into a standing

position.

Repeat

on

one

side for 15-30, then

switch sides.

Tones the thighs, lifts the glutes and sculpts the inner & outer thighs.

With toes facing forward, step to the side

with your lef

t leg.

Bend your

left leg an

d

keep your

right leg stra

ight.

Sit back a

s

far as you can at the hips, while keeping

your chest up, shoulders back and knees

in line with your toes.

30

x

30

x

Tone It Up

Each Side! Each Side!

Get ready to

sculpt every major muscle group & get your heart rate

up! This workout will have you

sweating, smiling and feeling toned all over in

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Inverted Push-Up

Bicycles

50

x

Skinny Dip

In a table top position, lift your bum as

high as

you can.

Gently bend

your

elbows, lowering your core

and

straightening

one leg in the air.

Alternate legs.

The ultimate to

ner!!! T

ones the

shoulders,

triceps, lower abs, thighs and booty!

Begin in a downwar

d dog position.

Slowly bend your elbow

s (just as far as you're

comfortable

), and kick one

leg back

simultane

ously.

Push

back up,

using your

shoulders

and bring your legs back together.

T

ones the

shoulders, upper

chest, tricep

s, booty,

abs and strengthens the upper body and wrists.

Opposite elbow to opposite knee... GO!

ABS BABY!

30

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Side Slimmer

Dead Lift, Curl, V

With your feet shoulder width apart, gently

roll your

dumbbells down your thighs and shins keeping your

knees soft and

your back in a

neutral position.

Make

sure your a

bs are eng

aged the en

tire time!

Stand up,

squeezing your glutes, while performing a bicep curl

into a V

shoulder press.

T

ones the backs

of the thigh

s, lifts the

booty

, strengthens the lower back & core

and sculpts the biceps and shoulders.

Hold your dumbb

ell in your left hand.

Standing with your rig

ht foot out and your lef

t foot straight

forward, lo

wer your right hand down th

e inside of your leg and dow

n to your foot.

Slowly and

controlled

, stand back up using your obliqu

e muscles.

Perform 15-

30 then switch sides.

One of our FA

VS!

T

ones the waistline and lower abs.

30

x

30