Tone It Up Welcome Pack

Welcome to

Tone It Up It  Up !!!

We're so excited to give you this very special Welcome Pack! Included you'll find just what you need to get started... !

Your Top 5 Tips to a bikini ready body 

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Four of our favorite Tone It Up approved recipes

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

Want more? Become a member of the Tone It Up Nutrition Plan today! You'll receive a lifetime membership lifetime  membership to the Team Team along with access to all past & future updates, bonuses and special treats like exclusive emails straight from your trainers.

Your Top 5 Tips to Always Be Bikini Ready...  1.

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

Tone It

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

staying active is super important too, but your meals need to be Lean, Clean & Green to get the results you want. This means tons of veggies, fresh fruits, lean protein and healthy fats! Say no to processed foods and stick to whole, real nutritious foods as much as you can! Stay consistent and remember remember it's what you do most of the time that matters most! Abs are made in the kitchen :)

 2.

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

 3.

 Make sure you're you're getting enough protein! Getting enough lean protein throughout the day

4.

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

 5.

keeps you from feeling hungry between meals and even helps your body burn fat! As a bonus, staying hydrated contributes to glowing, beautiful skin!

is a must. Women need protein! And don't worry, worry, it will not bulk you up! It speeds up your metabolism and balances your blood sugar levels, preventing insulin spikes, which can cause weight gain. Protein is made up of amino acids that your body needs ~ it helps your body build sexy, sexy, lean muscle and keeps your nails, skin and hair looking healthy. healthy. We love adding Perfect Fit Protein to smoothies, coffee drinks and even using it as flour substitute in baking recipes!

every morning! Morning exercise gets your 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 a higher percentage of fat than any other time. Most importantly, importantly, doing something earlier in the day ensures that nothing comes between you and your health & fitness goals! Set that alarm and 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 a friend to workout with and share tips with! Want to find someone in your area to connect with? Make a profile on the 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 life?  Join the Team by becoming a member of the Tone It Up Nutrition Plan . As a member you'll  receive an in depth breakdown of how to make make healthy eating & fitness a lifestyle. lifestyle. It's easier than you think! think! It's all about  knowing what to eat and when. You'll also receive the Beach Babe Babe edition, a member favorite filled with tropical treats treats and sweet recipes to remind you of summer all year long. It also includes the 5 Day Slim Down, and the 7 Day Slim Down. It's time to get lean, toned and confident!!

Strawberry Pancakes  Ingredients

Get Well Smoothie  Ingredients

1 packet Perfect Fit ! banana, mashed ! Tbs. Almond milk " cup egg whites 1 tsp. cinnamon " cup strawberries

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

 Instructions

 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 edge and take a peek. If the underside of your pancake is golden brown, brown, it’s 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.

Peel the fruit, throw everything into your blender and blend until smooth. You can also add ice to make it chilled. This smoothie is packed with raw greens, healthy nutrients and a big dose of Vitamin C to give your immune system a boost! Even if you aren’t feeling under the weather, weather, this smoothie will keep your body feeling strong. Enjoy it anytime! If you make this smoothie post workout add some Perfect Fit!

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

Turke Pum kin Chili   Ingredients 1! Tbs. virgin coconut oil 1! cups onion # green bell pepper # yellow bell pepper 1! cans green chilies 1 ! large garlic clove 1 ! lbs. ground turkey 1 ! cans, diced tomatoes 1 ! cans, red kidney beans 1 ! cups canned pumpkin 2 " Tbs. chili powder # Tbs. cumin

 Instructions First, heat the oil in a large skillet on medium-high heat. Next, saute the onion, peppers, green chiles, and garlic for about 5 minutes or until tender. Add in ground turkey and cook until completely browned. Stir in tomatoes, beans, and pumpkin and bring to a simmer. simmer. Season with chili powder, powder, cumin, sea salt, and pepper. Turn heat down to low and and continue to let it simmer simmer for 20 minutes. Mix in fresh cilantro and stir in with plain greek yogurt and cinnamon right before serving. Voila, your pumpkin turkey chili is ready for eight.

Chocolate Cake  Ingredients 1 banana 2 eggs ! cup coconut oil 1 tsp. baking powder ! cup Perfect Fit ! cup maple syrup ! tsp. sea salt " cup cocoa powder ! cup coffee

 Instructions Preheat oven to 350 degrees. Mix all wet ingredients and banana together thoroughly until banana is completely mashed and set aside. Mix dry ingredients in a separate bowl and slowly combine with the wet mixture. Add the dry mix gradually making sure it’s it’s fully incorporated before adding more. Mix carefully, but do not over mix! Spray a loaf pan with cooking spray and pour in the combined ingredients. Drizzle 1 Tbs. of maple syrup on top. Bake for 30-40 minutes, or until you can pull a toothpick cleanly from the center.

Tone It Up

Total Body Toning Worko kouut 

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 no time :)

 Plie Jack

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

30x 

Begin in a plie squat, knees in line with your ankles. ankles. Sit back as far as you can and quickly quickly  jump up onto your toes into a jack (just like jumping jumping jacks). This is a plyometric plyometric move, so remember to be soft on your feet :)

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

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.

With toes facing forward, step to the side with your left left leg. Bend your left leg and and keep your right leg straight. straight. Sit back as as far as you can at the hips, while keeping your chest up, shoulders back and knees in line with your toes.

30x 

Each Side!

 Skinny Dip The ultimate toner!!! to ner!!! Tones Tones the shoulders, triceps, lower abs, thighs and booty!

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.

 Inverted Push-Up

30x  Tones the shoulders, upper chest, triceps, tricep s, booty,  abs and strengthens the upper body and wrists.

Begin in a downward downward dog position. Slowly bend your elbows elbows (just as far as you're comfortable), comfortable ), and kick one leg back simultane simultaneously. ously. Push back up, using your shoulders and bring your legs back together.

 Bicycles

 ABS BABY!

Opposite elbow to opposite knee... GO!

50x 

 Dead Lift, Curl, V  Tones the backs of the thighs, thigh s, lifts the  booty,, strengthens the lower back & core  booty  and sculpts the biceps and shoulders.

30x  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 abs abs are engaged engaged the entire entire time! Stand up, squeezing your glutes, while performing a bicep curl into a V shoulder press.

 Side Slimmer One of our FAVS! FAVS! Tones the waistline and lower abs.

30x 

Hold your dumbbell dumbbell in your left hand. Standing with your right right foot out and your left left foot straight forward, lower lower your right hand down the the inside of your leg and down down to your foot. Slowly and controlled,, stand back up using your oblique controlled oblique muscles. Perform 15-30 15-30 then switch sides.