Bikini Series 2015

Get Ready to unleash your inner Bombshell!!

You’re going to work hard, build strength, make lasting friendships, and amaze yourself in every way. Come
beach days, you will feel fit, confident, happy and like the beautiful beach babe that you are ~ You're going
to be in the best shape of your life!! Watch out summer, because here you come...

!
You have a beautiful body that's strong, capable and yours for your entire life! This incredible
team is here to support you. You CAN do this!
!Follow your challenges in your Weekly Schedule every day and we promise that by summer everyone will
ask what you've been doing, why you're glowing, why your eyes are sparkling and why you're in such a
great mood.
Where are your workouts?
!Find your workouts for the week under "Weekly Schedule” on ToneItUp.com. There will be a new routine
every Tuesday!

!Did you see that the new Beach Babe DVD is out too!? 8 brand new, amazing routines to tone up from head
to toe. These workouts are the perfect complement to your BIKINI SERIES workouts. Take your body and
results to the next level with the Beach Babe DVD workouts!
!
Also, all Members of the Tone It Up Plan keep a lookout for your 8 Week BIKINI Program that will be going
out for the start of the BIKINI SERIES as well as newsletters every Thursday with exclusive summer tips!
!!
If you're not a member yet, Welcome!! See our Tone It Up Program HERE!
!
Where will your Daily Posts Be?
!
We'll be posting daily challenges, motivation and special videos on ToneItUp.com, on both of our Instagram
accounts, @KarenaKatrina & @ToneItUp.

!
!
Where do you Check in?
!Checking in with us and each other is easy! Check in with each other in the Tone It Up Community~
community.toneitup.com, Twitter twitter.com/ToneItUp, Facebook or on Instagram #BIKINISERIES. We'll
also be posting often on ToneItUp.com

!We will be choosing winners EVERY WEEK! The Grand Prize Winners will be winning a trip to Playa Del
Carmen!
!
Where do you start?
!
Start with your Weekly Workout & Fitness Schedule! Every week we post it on Sunday under the
FITNESS TAB. Make sure you order your bundle... we created an 8 Week Journal for you!!!

!Each day you're going to be completing both cardio & toning workouts along with a special Sunset
Challenge for an extra dose of motivation! We like getting our cardio in first thing in the morning, as our AM
BootyCall® ~ but if that doesn't work with your schedule, just be sure to fit it in anytime!

!Make sure you come to us on ToneItUp.com each day, for all the daily tips, NEW workouts & more!
!
☀ Things are about to get wild, so get ready to discover a part of yourself you never knew
!existed. Dive in with an open heart and mind and you’ll find success in every aspect of your life.
Every day, we want you to complete at least 20-30 minutes of cardio. That's only 2% of your DAY!!!
!
See all of our favorite cardio routines on ToneItUp.com! You'll also love HIIT The Beach on both of
your Beach Babe DVDs or your NEW Workout called the "Ultimate Bootycall" on BeachBabe 3.
What about 'off days' or 'rest days'? We still challenge you to get moving for an active rest day~ go for
a walk, a bike ride or take a yoga class. This way, your daily workout is part of your routine and
lifestyle. You're also going to be TONING IT UP every day :)

!
If you've joined the BIKINI SERIES before... you guessed it!!! We challenge you to complete at least 100
miles by June 5th! That's an average of 1.7 miles a day!! We know you can do this!! For our more
advanced Beach Babes, we challenge you to 150 miles, for 2.6 miles a day! Use the hashtags
#100BySummer & #150BySummer~ we're all watching and holding you accountable!

!
What counts as 'MILES'? Jogging, running, biking, swimming, dancing, jump roping and any additional
movement you add to your day that makes you glow! For your daily cardio, choose your favorite activity
or complete one of the routines HERE!
!
Biking: Divide your miles by 3. ex. 9 miles = 3 miles

Swimming: multiply by 3! ex. 1 mile swim = 3 miles

Beach Babe DVD: 40 minute HIIT = 4 miles!

Don't go crazy trying to figure out the miles...

!
as a general rule, about 10 minutes of intense cardio= 1 mile ;)
!
*** Do not 'run' your miles every day. Remember to mix in spin class, boxing, biking, stairs, elliptical!!
!Whether you're on the stairs at home, outside, on a spin bike or elliptical~ you can spring into summer!
See more cardio routines here. Don't forget to check out the new BIKINI SERIES music mix HERE!

!
!
!
What is my Booty Call Workout?
!It's not what you think. #BootyCall® is your morning cardio! This team wakes up 30-60 minutes early to
sneak in a fat burning workout - a walk, jog, yoga, workout DVD - anything! Just get moving first thing
to burn stubborn fat, awaken your heart and mind, break a quick sweat and to start your day off a few
steps closer to your goals. We promise, this will become a habit. We are not naturally morning people,
but this is something that is part of our day.. if we don't get it in, we don't feel right! If you want, coffee
and a piece of fruit is best before your workout and then have your recovery breakfast after ~ Tone It
Up Waffles or something from the Tone It Up Nutrition Plan!

!We're counting on you in the morning. Imagine us waking you up and saying 'DO THIS FOR YOU! You
will not regret it'. Your alarm better be set!! :) Set it 30 minutes early & sneak it in! Studies show that
people who workout first thing in the morning burn a slightly higher percentage of fat AND are more
likely to stick to a program. It increases your core temperature for the rest of the day :)
!
Do you prefer to workout later in the day? That's okay too! Add 1 mile or 10 minutes to your cardio
 What about Nutrition?
!
Most of you know that we have our Tone It Up Program and membership!!! Join today and
choose one of the amazing bundles we're offering! We're sending you...

Beach Babe
$298 Value, 33% Discount (You save $100!)
!
Beach Babe includes...
!
♥ The entire Tone It Up Nutrition Program

♥ The NEW 8 Week Bikini Program

♥ The NEW Beach Babe 3 DVD

♥ The 8 Week Bikini Program Journal

♥ 20 Pack of Chocolate Perfect Fit

♥ Tone It Up Heart Necklace

♥ Exclusive Gold Shimmer Tattoos

Beach Bombshell
$379 Value, 35% Discount (You save $133!)
!
The Beach Bombshell includes...
!
♥ The entire Tone It Up Nutrition Program

♥ The NEW 8 Week Bikini Program

♥ The NEW Beach Babe 3 DVD

♥ The 8 Week Bikini Program Journal

♥ 20 Pack of Chocolate Perfect Fit

♥ Tone It Up Heart Necklace

♥ Exclusive Gold Shimmer Tattoos

♥ Perfect Fit Multivitamins

♥ Tone It Up Hat

♥ 3-Pack of Tone It Up Lip Balm

♥ 3-Pack of Tone It Up Socks

 7 Foods Every Bombshell
Should Have in Her Kitchen!
1. Grapefruit 


Fresh fruit is filled with beautifying vitamins, enzymes and minerals and grapefruit
happens to be our summer time fave. This ruby gem helps curb your appetite and
thanks to a flavonoid called naringin, grapefruits also help normalize insulin levels!

2. Chia Seeds
Add this nutrient powerhouse to salads, smoothies and yogurt parfaits.
The high protein and fiber combo will ensure you stay full between
meals! Plus, the omega 3 fatty acids will help that summer skin glow!

3. Greens
Whatever you love and tons of it! We keep spinach, kale & arugula, cucumber
and brussels sprouts on hand and enjoy them abundantly. Anti-inflammatory
properties, essential vitamins & minerals along with detoxifying chlorophyll are
just a few of the reasons to pile your plate high. The more greens, the better!

4. Infused Water
Once a week we like to fill a large pitcher with water, adding fresh mint, lemon
slices & cucumber slices, allowing it to infuse for the next few days. Drink this
regularly! Not only will it elevate your day in the most delicious & luxurious way,
but the added nutrients help boost energy and reduce cravings!

5. Lean Protein
Your beautiful body needs adequate amounts of protein to repair muscle,
energize your body and give your system all the amino acids it needs for
workout recovery. Protein plays an essential part in getting and staying lean, not
to mention feeling energized and looking youthful! We love Perfect Fit Protein,
grilled chicken, shrimp, tempeh and a little tofu and mix things up everyday!



6. Almonds
Almonds contain healthy fats, protein, fiber and are great on-the-go! This is a
wonderful, easy snack if you’re at work, or running out the door. Toasted &
seasoned, they also taste great in salads and help make them more filling too.

7. Cinnamon
Every healthy kitchen starts with a well-stocked spice cabinet and cinnamon
is one of our favorites. It’s great added to smoothies, mixed in with Greek
yogurt & stevia or in baked goods, like all the healthy TIU Nutrition Plan
muffins! And the best part is that it’s been shown to help with fat loss while
helping stabilize blood sugar levels!

Getting Smart with Lean, Clean N’ Green

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.
3 Steps to a Bikini Ready Body!
 3 sexy body tips to put into effect right NOW!

1. Go Shopping !
A visit to the grocery store sets the stage for success. For a fool-proof way to stock your kitchen
right, keep your focus on the outer perimeters of the store. This is where the fresh produce, lean
protein and healthy snacks are!

!
We include a comprehensive grocery list that outlines exactly what you’ll need for the next 8
weeks in the BIKINI PROGRAM of the Tone It Up Nutrition Plan!

2. Power Up with Protein!

Protein aids in weight control by balancing blood sugar and insulin levels. Meals that include this
essential macronutrient help you feel full for longer periods of time. Plus, protein is made up of
amino acids your body needs to build sexy, lean muscles and keep nails, skin, and hair looking
healthy. We love adding Perfect Fit Protein in our pancakes, smoothies, coffee drinks, and even as a
flour substitute in baked goods! YUM.

3. Hydration = Happiness!
Without plenty of water your beautiful body
can’t function properly. Dehydration causes
fatigue, a slowed metabolism and unhealthy
cravings! The worst part? When you’re
dehydrated, your body can’t burn fat
efficiently either, meaning all of your hard
work just doesn’t pay off. Make those
workouts and healthy meals count by
drinking plenty of water. How much! 1/2
your body weight in ounces daily. This
means if you weight 150 lb, you’re drinking
75 ounces of water throughout the day. For
bonus benefits: add a squeeze of lemon to
your water. This helps with liver function
and will help you feel fresh & energized!
 Quick Tips to Energize with Exercise

1. Get Your Morning BootyCall

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. Some research suggests it can help to burn a higher
percentage of fat than exercising later in the day. Most importantly, doing something first thing in
the morning ensures that nothing comes between you and your health & fitness goals! Set that
alarm and get moving! Everyone's doing it ;)

2. Let Your Schedule Be Your Guide

There’s a new Weekly Schedule posted every Sunday on ToneItUp.com! Be sure

to check it out for all your new challenges and workouts for the week. We create a variety of
routines to keep your sexy muscles guessing. This mean’s you’ll get the MOST out of your workout
for the LEAST amount of time! Mark it in your calendar to check toneitup.com every Sunday for that
week’s workout schedule and follow it babe! You’re abs & booty will thank you ;)

3. Partner Up
We want your healthy lifestyle to be fun, and let’s face it, sometimes, it’s just nice to

have someone holding you accountable! Want to find someone in your area to connect

with? Make a profile on the Tone It Up Community!! You'll find a team of amazing

women ready to inspire you each and every day. Another great way to connect with this team is
through Instagram via the hashtags #TIUTEAM & #BIKINISERIES

#TIUTEAM
#BIKINISERIES
 Achieve Your Goals!

Step 1: VISUALIZE Step 2: COMMIT

Visualization is KEY in reaching your goals and
making your dreams come true. If you don’t
believe or really see yourself achieving something,
it’s going to be that much harder to make it
happen. We like to visualize our goals by making
what we call vision boards. To do this, simply grab
a few magazines and some scissors, and find
Once you know where you want to go and you see
yourself getting there, it’s time to commit! This is
where you make a deal with yourself and say: I
commit to getting stronger, healthier, and happier.
This doesn't mean you’ll never slip up or have an
off day. It's not about being hard on yourself. It
just means when you slip up, you won’t give up!

images that reflect your goals and desires. Focus

on long and short term goals — what you intend
to accomplish in the next week, during your 8
week BIKINI SERIES challenge, and over the
course of the coming year!

!
For more on goal visualization, take a look at your
Stronger , Healthier ,
Tone It Up Nutrition Plan!

& Happier.
 Step 3: NIX the NEGATIVE
It’s essential that you treat yourself with kindness...even if you’re having a bad day or if you’ve made a less-than-
ideal decision. Every time you catch yourself saying or even thinking something negative, just stop it! Instead tell
yourself, I’m gorgeous, strong, smart, and I can do this! Pay it forward: when you catch other women saying less
than kind things about themselves, give them a compliment and invite them to join you for the BIKINI SERIES!

Step 4: ACTION PLAN

Create an action plan to get where you want to go! This is where you plan, prep and set yourself up for success! Once
you've visualized, committed to your goals and eliminated the negative, you’ll be able to see opportunities you might
not have been open to beforehand. Set that alarm 30 minutes earlier for your BootyCall and go to sleep a bit earlier
too. Or if your schedule is tight, find some time to get that cardio in later on. Pack an extra set of workout clothes to
keep in your car. Get those veggies chopped and ready to take with you the next day. And don’t forget to check
ToneItUp.com every Sunday for your Weekly Fitness Schedule.

Step 5: REWARD YOURSELF BABE!

Positive reinforcement goes a long way! Every time you do something great, like complete a workout or make a healthy
choice, tell yourself, way to go, gorgeous! By focusing on the good choices you’ve made, you’ll be less likely to slip up
and even more motivated to keep going. Once in a while, you can even reward yourself with something fun like a new
workout top, a manicure, massage, or a long bubble bath.
Nutrition Plan… SNEAK PEEK!

Brighten up your Morning !

Hawaiian Turkey Burgers Makes 1 serving

Ingredients


4 oz lean ground turkey breast

¼ cup egg whites

½ Tbs. crushed Pineapple

½ tsp. pure maple syrup

½ Tbs. red onion, finely chopped

½ tsp. Baco Bits (vegan!)

Salt, pepper, and other seasonings to taste

Toppings
1 tsp teriyaki sauce (optional)

1 slice fresh pineapple

1 leaf lettuce

Instructions
Mix 4 oz. lean ground turkey breast with an egg
white for each burger patty. Add in remaining
ingredients and mix thoroughly. Form into a patty
& grill until cooked through. Top with desired
toppings.

Strawberry Swirl Pancake Makes 1 Pancake

Ingredients
1 packet Perfect Fit Protein

½ banana, mashed

½ Tbs. almond milk

¼ cup egg whites

1 tsp. cinnamon

1 Tbs. organic strawberry jam

3 fresh strawberries, sliced

Instructions
Completely mash banana with almond milk. Gradually stir
in the other ingredients listed above. 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 until you see bubble starting to rise to
the surface of your pancake. 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.

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

!
Get Ready…
!

It’s going to be the

Best Bikini Series Yet !