Achieve your Goals!

This is a fun fact

Welcome to your 2014

Prepare yourself beach babe! The Bikini Series is an annual fitness & motivation challenge that takes place leading up to the first day of summer! You’re going to work hard, build strength, make lasting friendships, and amaze yourself in every way.

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!

BIKINI SERIES

Share. ♥ Love. Inspire. Sweat.

xoxo Your Trainers, !Karena & Katrina

Summer Ready Recipes

Energize with Exercise

Beach Babe Nutrition Tips

Hydration = Elation! !Water helps speed up your metabolism, and keeps you feeling alert and energized for your workouts! Staying hydrated also contributes to glowing, beautiful skin! For best results, try to drink at least half your body weight in ounces each day.

While an active lifestyle is important, it’s essential to keep a lean, clean, & green eating routine if you want to get the most from your challenge!

Nutrition is essential…

What does it mean to eat lean, clean, & green?

Don’t Skimp on 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.

Beach Babe Nutrition Tips

Tons of veggies, fresh fruits, lean protein, healthy fats, and calcium-rich foods 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 is going to help you look and feel so good, you may never treat processed foods the same way again! To help get you started, your Starter Pack includes 6 simple, tasty recipes. For access to a more detailed eating plan, what to eat and when to get lean & tone up, along with over 250 TIU-approved recipes, join the Tone It Up Nutrition Plan!

Get Shopping! !A visit to the grocery store sets the stage for success. Tone It Up Nutrition Plan members, look to your EXCLUSIVE Bikini Series Grocery List… coming on April 24th. For a fool-proof way to stock your kitchen, bring your list with you next time you go to the store.

Top 3 tips for a Bikini Ready Body

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Toast bread. In a bowl, mash avocado with cayenne, garlic & lemon. Spread avocado mixture on toast & top with greens.

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, this smoothie will keep your body feeling strong. Enjoy it anytime!

1 slice of Ezekiel bread¼ avocado1 clove of garlic, minced ¼ tsp. cayenne pepper Squeeze of lemon¼ cup spinach or arugula!

Ingredients

Instructions

Spicy Avocado Toast2 oranges1 banana1 cup of spinach1 cup of kale⅓ cup almond milk

Ingredients

Instructions

Get Well Smoothie

Watermelon Honey Popsicles

Ingredients

Cut watermelon into medium-sized pieces and add to blender. Blend watermelon, then add honey. Honey can be slightly heated up before adding to mixture, so it pours more easily. Pour mixture into a popsicle mold and place in freezer for several hours until frozen solid. Once the popsicles are completely frozen remove from the freezer and run molds under warm water so the popsicle slides out easily.!

Lemon, Spinach & Chickpea Salad

Ingredients

Instructions

½ Cup chickpeas, drained and rinsed 1 Tbs. extra virgin olive oil1 fresh lemon, squeezed½ tsp. black pepper, freshly ground 2 Cups baby spinach

Place drained chickpeas into a large mixing bowl. Combine the remaining ingredients with the chickpeas and stir well. Chill before serving.

Instructions

½ seedless watermelon 1 Tbs. honey!

Makes 1 Pancake

Makes 1 serving Hawaiian Turkey BurgersIngredients

Instructions

4 oz lean ground turkey breast¼ cup egg whites½ Tbs. crushed Pineapple½ tsp. pure maple syrup½ Tbs. red onion, finely chopped ½ tsp. Baco Bits (vegan!)Salt, pepper, and other seasonings to taste

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.

Toppings1 tsp teriyaki sauce (optional) 1 slice fresh pineapple1 leaf lettuce

Strawberry Swirl PancakeIngredients

Instructions

1 packet Perfect Fit Protein ½ banana, mashed ½ Tbs. almond milk ¼ cup egg whites1 tsp. cinnamon1 Tbs. organic strawberry jam3 fresh strawberries, sliced

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!!

It’s Good for your Mind, Body, & Soul…

We love our exercise! Research has shown that regular exercise can help boost your mood, control your weight, improve your sleep and even help you stay healthy. Plus, daily exercise helps

you feel like the sexy, invincible bombshell you are!

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 ;) !

Quick Tips:

Energize with Exercise:

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.

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.

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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 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 Tone It Up Nutrition Plan!

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!

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!

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, to check in daily with the team, & to grab a BIKINI SERIES accountability buddy!

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 be 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.

Achieve Your Goals!Step 1: Visualize!

Step 2: Commit!

Step 3: Nix the Negative!

Step 4: Action Plan!

Step 5: Reward yourself Babe!