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WITH ROMESCO SAUCE Mezze Grain Bowl BY PERSONAL TRAINERS & NUTRITION COACHES KARENA DAWN & KATRINA SCOTT WITH REGISTERED DIETITIAN LORI ZANINI ©2020 Tone It Up ®. All Rights Reserved. The unauthorized reproduction or distribution of this copyrighted work is illegal. Criminal copyright infringement, including infringement without monetary gain, is investigated by the FBI and is punishable by up to five years in federal prison and a fine of up to $250,000. TABLE OF CONTENTS YOUR SUMMER TONE UP WORKOUTS 05 GET READY 07 GUIDELINES 09 TIU APPROVED 11 WEEK 1 15 WEEK 2 24 WEEK 3 33 WEEK 4 42 WEEK 5 51 WEEK 6 60 CUSTOMIZE YOUR PLAN 69 RECIPES 76 e a Hey B u t i f u l ! We’re so happy you’re here! Karena and I are beyond grateful to be your trainers and friends, and we can’t wait to start the Summer Tone Up with you! Before we dive in, we want to take a minute to recognize that this year has been challenging for all of us. We’re experiencing something none of us have before, and it’s unprecedented and uncertain. YOU’RE NOT ALONE! This is new for all of us, and we have one goal in common — to connect, to support each other, and to do everything with love. This time has taught us to appreciate every single day we can move and nourish our bodies and every day we can connect with our communities. Through it all, this Tone It Up community has given us so much strength! So let’s come together for a new shared goal — to feel healthy, confident, motivated, and inspired with the Summer Tone Up! With this 6-week meal plan, you can nourish your beautiful body no matter where you are or what your life looks like right now. Karena and I created this meal plan to be super flexible and doable for you. All the recipes are easy, quick, and can be made from home. (If I can make them, anyone can, I promise!) Only have 10 minutes to throw dinner together? There’s a recipe for you! Feeling inspired and want to create a beautiful smoothie bowl at home? That’s in here too! Can’t get some of the ingredients? That’s OK! You can easily swap ingredients or mix and match meals to make it work for YOU! We’re here to support you through this series and always! Let’s do this...TOGETHER! Love you endlessly, Download Your TIU App Summer Tone Up Download Your Tone It Up App Your Tone It Up App has everything you need to get started: • All of your NEW Summer Tone Up workouts ~ HIIT, toning, yoga sculpt, cardio, abs, and more! • Weekly programs to follow • Post-workout selfies • Progress tracking • Summer Tone Up recipes • Nutrition guidelines & tips • And so much more! When you sign up for your Tone It Up app you immediately receive your Summer Tone Up program! You also receive unlimited access to hundreds of workout videos, a library of recipes, and all of the Tone It Up programs! YOUR SUMMER TONE UP PROGRAM • Tap the “Join” button and you’re in! • We’re starting the program as a team on May 11! • Join us or start at a later date that works best for your schedule. • Follow the weekly plan in your program! • Start from the top and work your way down. • Check in with us ~ share your weekly progress and your post-workout selfies on Instagram using the hashtag #SummerToneUp and tagging @ToneItUp @KatrinaScott @KarenaDawn 5 Download Your TIU App Summer Tone Up Download Your Tone It Up App WHAT KIND OF WORKOUTS ARE INCLUDED? Your Summer Tone Up program features incredible new workouts for every fitness level as well as mini checkin challenges! You’re going to love new workouts including K&K Total Body Strength, Flex Fire, Supercharged HIIT, Kettle Booty Max, Extreme Abs, Barre Booty HIIT, and more! These workouts will make you feel amazing ~ incredible results ahead! WHAT IF I CAN’T START ON MAY 11? That’s one of our favorite parts of the app! We LOVE starting together as a team, but if you can’t start on the same date, you can join the Summer Tone Up program at ANY TIME! Just go to your app programs and tap the “join” button! HOW DO I CAST THE WORKOUTS ON A LARGER SCREEN? We gotchu! For a larger screen you can: • Rotate your phone horizontally • Use the “cast” button to cast your workouts to Google Chromecast devices • Mirror your phone with an AppleTV 6 Get Ready Summer Tone Up Checklist for Success INVITE YOUR GIRLS Having an accountability partner is KEY for you during this series — you can motivate each other to crush your TIU app workouts and swap recipe ideas. Invite your girlfriends to join you by pressing the "share" icon in your TIU app to send your girls a direct link! And connect with the entire community of strong, empowered TIU women on Instagram #SummerToneUp #TIUTeam ~ post a selfie and introduce yourself! PREP YOUR WORKOUT SPACE Your Tone It Up App workouts are designed to be done at home or wherever is convenient for you! Throughout the Summer Tone Up you’ll be toning, strengthening, and feeling the burn using a yoga mat, dumbbells, booty bands, resistance band, and a kettlebell. Create a little workout basket that has all of your essentials now, so it’ll be handy when you’re ready to train! Pssst....have you seen all the cute gear we have for you at Target? Grab everything you need on Target.com HERE! 7 Get Ready Summer Tone Up Checklist for Success STOCK UP ON PROTEIN Protein will fuel your fitness journey and give you the best results! Tone It Up Protein is clean, gluten-free, non-GMO, and so delicious in pancakes, smoothies, muffins, and more! You can grab your Tone It Up Protein at Target or on Target.com! Check it out here! Tone It Up Bars, Bites, and Shakes are the perfect protein-filled snacks to keep in your pantry! Did you see we just launched NEW Unsweetened Vanilla & Chocolate Protein Powders at Target?! They’re the same amazing flavor as your fave TIU protein, minus any sweetener! They’re perfect for you to customize exactly to your liking, whether you want something on the sweet or savory side. You can order on Target.com! We can’t wait to see how you like them. GET GLOWING WITH COLLAGEN Tone It Up Marine Collagen delivers beauty from the inside out. Collagen is packed with amino acids that support gorgeous glowing skin, radiant flowing hair, and strong nails. And it’s so easy to mix in everything! We mix it into hot and cold drinks and baked goods from this plan. Grab your collagen at Target or Target.com here! We also love to add the Tone It Up Collagen Creamer to our morning coffee or matcha, it’s the perfect match! And have you seen the NEW Tone It Up Vitamin C + Collagen?! It’s a beauty and immunity boost all in one! Grab it here! PREP A PLAYLIST A good pump-up playlist is SO motivating! Looking for inspo? Follow us on Spotify HERE! GET YOUR WATER BOTTLE Make sure you have this on you at all times! Water boosts your metabolism so drink up buttercup! Grab your TIU bottle from Target here. YOUR “A” GAME 8 Guidelines Summer Tone Up Summer Tone Up Q&A Can I mix and match the meals? Of course! The meal-by-meal guides are just suggestions for you. Do what works for YOU and your lifestyle! Feel free to swap in other recipes from this plan or ToneItUp.com. Can I substitute ingredients? If there’s an ingredient you can’t have or don’t love, feel free to sub in another. Just make sure it fits in with your Nutrition Guidelines. View our Ingredient Substitutions page for some examples. Are there "cheat days"? We don’t believe in the term “cheat day” because having the occasional dessert or cocktails with girlfriends isn’t cheating, it’s called enjoying your life! And we never want you to feel guilty or be hard on yourself. The Nutrition Plan is a lifestyle and it’s all about balance! When should I eat my meals? Depending on your schedule, space your meals out by about three hours. Remember to have water with you at all times and sip all day! When should I work out? This is up to you and your schedule! We recommend waking up 45 minutes earlier (so going to bed 45 minutes earlier), so you can crush your workout first thing in the morning! If you need to work out in the afternoon or evening, go for it! Just remember to get up and move for a bit in the morning ~ take a stroll with your coffee! Remember, you can always find a workout in the On Demand section of the Tone It Up App! Why have Tone It Up Protein over other proteins? We of course highly recommend Tone It Up Protein! We couldn't find one that we trusted for our community, so we made it just for you! It's perfect because it's gluten-free, non-GMO, and it has simple, clean ingredients. We don't recommend any protein with a lot of ingredients that you can't pronounce. You can find Tone It Up Protein powders and snacks at your local Target andhere ! What will my results be? The Summer Tone Up will help you feel your best! • You’ll feel lean, fit, and toned • Your energy levels will rise! • Your skin will be glowing • You’ll sleep better • You'll feel connected to the #TIUteam • Best of all, you’ll feel more motivated, confident, and empowered than ever! Plus, you’ll have so much fun! 9 Guidelines Summer Tone Up Nutrition Guidelines EAT LEAN, CLEAN, 'N GREEN LIMIT STARCHES IN THE This is KEY to your success! It means you’ll be AFTERNOON AND EVENING eating clean, unprocessed, whole foods — think Instead of wondering what pasta, rice, potato, plenty of lean proteins, leafy greens, and healthy bread, or carb you need to add to dinner, you’re fats.
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