gluten-free - amazon s3...what if i'm not hungry, but it's time for a meal? grab something...

G L U T E N - F R E E

BY CERTIFIED PERSONAL TRAINERS & NUTRITION COACHES

KARENA DAWN & KATRINA SCOTT

WITH REGISTERED DIETITIAN

LORI ZANINI

©2016 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.

WEDDING PHOTOGRAPHY BY

JANA WILLIAMS

TABLE OF CONTENTS

Click on What You’re Looking For!

INTRO 4

TIU BRIDE LIFESTYLE 5

HOW TO FOLLOW THIS PLAN 7

REACH YOUR GOALS 10

STRESS RELIEF TIPS 11

BRIDESMAID TIPS 13

THROWING A SHOWER 15

WEDDING TIPS 17

WEEK 1 24

3 MONTHS UNTIL 19

WEEK 2 33

2 MONTHS UNTIL 20

WEEK 3 42

CALORIE ADD ONS 65

1 MONTH UNTIL 21

WEEK 4 51

RECIPES 66

W E L C O M E T O Y O U R bridal editionCongratulations! This is such an exciting time in your life and we are here to make sure that when

your big day comes, you feel beautiful, healthy and radiant!

You deserve to feel like a goddess. To be confident, strong and glowing from within! As you walk

down the aisle on the best day of your life, you’re going to feel like the luckiest girl in the whole

world... because you are.

We both have been brides ourselves and know that there’s so much to learn along the way as you

plan your wedding. We created this Wedding Program to guide you on your journey! We share our

tips and the secrets we’ve learned from our own experiences, each other, and our girlfriends.

The best thing about the Wedding Program is that you can do it with your fiancé, family, friends and

bridesmaids! Having a support system during this time is really important. At times, you may feel

overwhelmed with excitement and anticipation or some days may be stressful and exhausting. Just

remember the love that is the intention of this day. Always stay present in this very special time.

Thank you to our beautiful community who cheered us on….it truly felt like all our best girlfriends

were there along the way! There’s so much love in this community and we adore seeing all your

#TIUbride, #TIUbridesmaid and #TIUteam check ins on Instagram, Twitter and in the Community.

These memories will last a lifetime!

xo,

wedding program

SWEATING FOR THE WEDDING

Every day, Karena and I want you to do something to sweat. YES, everyday! Your 'rest days' will be a walk with

your fiancé, a yoga class with a bridesmaid, a stretching routine, a foam roller routine from Tone It Up ~

anything is good, as long as you’re moving. Remember to check the DAILY WORKOUT tab on ToneItUp.com!

We’re challenging you to 2 miles a day! When you’re 14 weeks out from your wedding, we challenge you

to 200 miles until your big day! That's an average of 2.2 miles per day. You can walk, jog, run, go on the

stairmill, elliptical or even swim! If you cycle, divide your miles by 3; If you’re cycling 12 miles, log 4 miles

towards your 200 miles by wedding goal. Check in using the hashtag #200byWedding

GET INSPIRED

Do you have a Pinterest Board!? We want to see!

Create a TIU Bride Pinterest Board with all of your favorite pictures. This will motivate you to put yourself

and your goals first. A Pinterest board also helps when you're having a low energy day. Make it your phone

screen saver! This is your time to make things the way you want them to be~ so make yourself a priority.

Below you will find a checklist of what you’ll include in your lifestyle every day.

T I U B R I D E L I F E S T Y L E

T H E T I U B R I D E lifestyle

https://www.toneitup.com/daily-workout/

wedding program

✓ SET YOURSELF UP FOR SUCCESS

Plan your meals ahead of time, schedule your workouts

and log your nutrition. We recommend you pack your

gym bag with everything you need, and set out your

workout outfits the night before. Set aside time in

your week to go grocery shopping and clean out your

fridge and pantry. Get rid of any tempting treats or

food items that aren’t contributing to your goal! Ask

your fiancé to support you... or better yet, join you!

We know you’re busy planning and preparing for your

big day, and we’re all here for you! Check in with us

once you complete your daily workouts with a picture

or text through the TIU Community, Twitter, Facebook or Instagram. This keeps us all accountable.

WRITE IT DOWN

Journal your nutrition everyday - either in the community, your phone, calendar, or in a notebook. Keeping

track of what you put in your body is the best way to stay honest with yourself.

We have an 8 Week Beach Babe Journal that will be perfect during this time! It even has a workout schedule

along with 14 Premium Workouts that you’ll love to prepare for your big day!

WORK IT!

Body language is HUGE! Not only for the people around you, but for YOU! We want you to focus on your

posture and body language over the next few months ~ You’ll have beautiful posture, with a sense of

confidence and beauty walking down the aisle. Lead your life with your heart and keep those shoulders

back, your head high, your core tight and your back elongated with a natural curve in your lower back.

Having beautiful posture will not only make you feel strong and confident, it will give you the power to take

on every single day!

WEEKENDS ARE YOUR TIME TO SHINE

Stay on track every day! The weekends count more than ever to reach your goals! It can mean up to a

4.3 pound weight loss (or gain) in a month. We challenge you to workout both Saturday & Sunday every

weekend. Even if it's a day at the park with your family, a quick 20 minute HIIT workout in the mornings

or a sweat session with a friend... fit it in! If you have some events to go to, eat healthy, choose low calorie

options - no fried food!

T I U B R I D E L I F E S T Y L E

https://my.toneitup.com/collections/workouts/products/beach-babe-4?variant=19432789511

wedding program

HOW DO I FOLLOW THIS MEAL PLAN? AND DO I HAVE TO FOLLOW ALL OF THE MEALS EXACTLY?

We laid out every meal for 4 weeks and provided a guide for your success! You can interchange any

meal to make it work for you. You can always substitute with something #TIUapproved! Use this

plan as a guide, but feel free to adjust it to make it work with your schedule and lifestyle.

If you haven't read the Tone It Up Nutrition Plan yet, make sure to read that first so you know the

guidelines to the TIU Lifestyle!

REMEMBER TO FOLLOW YOUR MAIN NUTRITION PLAN GUIDELINES, ESPECIALLY WITH YOUR OWN MEAL CREATIONS.

Lean, Clean 'N Green- lean proteins, clean, unprocessed food and tons of greens + nutrient dense

superfoods. Read your main plan for ideas and tips!

M1 - M3: Grab lots of fresh fruit, healthy grains and energy-packed foods to fuel your day. This is

also when we like yogurt, smoothies and fresh juices.

M4 - M5: Limited starches after 3pm

M4 - M5: Reach for those healthy fats like nuts, seeds, avocado and healthy oils.

Your go-to M4 + M5 will be 2 cups of green vegetables, 4-6 oz of lean protein, + nuts, seeds and

legumes cooked with healthy fats like grape seed oil, coconut oil, olive oil or sesame oil.

After dinner: We love herbal tea, cinnamon tea and sipping on kombucha, in a wine glass of

course ;) When we want something for dessert we'll have almond yogurt with coconut flakes and

almonds, our Bikini Ice Cream or a couple 1-2 inch squares of dark chocolate. Check our your

#TIUapproved desserts in your plan or on ToneItUp.com!

H O W T O F O L L O W T H I S P L A N

H O W T O F O L L O W this plan

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WHAT IF I DINE OUT?

Always choose Lean, Clean 'N Green! Don't be afraid to ask for substitutions. If something comes

with a heavy starch side, ask for double vegetables instead. If something comes on pasta, ask if you

can have it over sautéed spinach.

OUR FAVORITE MEALS TO ORDER:

BREAKFAST: Egg white omelet, tons of vegetables with a side of salsa and fruit. Hold the

cheese (or light cheese). Sub muffins with dry GF toast or fruit. Grapefruit juice is great!

LUNCH CAFE: Wraps or salads. Ask for a lemon cut in half + oil & vinegar on the side. Avoid

heavy cream dressings, fried wontons and croutons. Instead top with avocado, salsa or fruit. Sip

on sparkling water with lemon and lime.

GRILL OR BBQ: Grilled fish, asparagus or any vegetable and a side salad.

ITALIAN: Chicken cacciatore- chicken, peppers, mushroom and red sauce. Hold the heavy

pasta, even if its gluten-free. No cheese

MEXICAN: Chicken, vegetables, beans, pico de gallo, guacamole, jalapeño + salsa. Tortillas in

moderation (corn are usually Gluten Free). Hold the sour cream, white rice and cheese.

THAI: Dishes with lean protein and vegetables. We love coconut curry! Hold off on anything

breaded or fried.

SUSHI: Seaweed salads, miso soup, shishito peppers, edamame, blackened cod and sashimi. If

we get rolls, we ask for our sushi wrapped in cucumber or seaweed paper and for extra ginger.

Hold off on white rice and anything fried.

FAST FOOD: Avoid when you can, but if you’re in a position where you have to, order the salad

but opt out on the heavy dressings and cheese.

EVERYWHERE ELSE: Keep it Lean, Clean 'N Green! Always check the menu, ask questions

about toppings and if you can sub sides.

CAN I DRINK WINE AND COCKTAILS?

We like to have a couple glasses 1-2 times a week. Sometimes we'll have a light cocktail on the

weekend with sparkling water and lemon! Alternate drinks with sparkling water.


wedding program

WHAT IF I'M NOT HUNGRY, BUT IT'S TIME FOR A MEAL? Grab something light. We like having a piece of fruit or a salad. You can also have a green juice.

Just bring on the nutrient dense superfoods. Also, take a look at your portion sizes on previous

meals. Make sure you're not eating too much at other meals and spread out your meals

throughout the day.

WHAT IF I'M HUNGRY AND FEEL LIKE I NEED SOMETHING OR MY ENERGY IS LOW? First, have a large glass of water. You may just be dehydrated and your body is telling you. Then

have something from your meal guidelines. Sometimes when we just want to graze, we'll make

a mixture of almonds, coconut flakes and cinnamon. This helps balance blood sugar levels and

provides you with a healthy fat, superfood snack! Again, take a look at your portion sizes on

previous meals. You can always use your 100-200 calorie add-ons to provide more energy. Stay in

tune with your body- it always tells you what you need!

WHAT DO I DO IF EVERYONE ELSE IS EATING THINGS THAT DON’T ALIGN WITH MY GOALS AND I DON’T WANT TO GET IN TO WHY I’M NOT INDULGING WITH THEM?

This is your time and your life. You need to do what's best for you! If someone is having office cake,

late night pizza or ordering something really unhealthy for the table, you can always make the

choice that's best for you. The thing we've found that works for us is to say, "Oh no thank you, I'm

not in the mood for that right now". Instead of getting into the 'dieting topic' or big discussions

about nutrition, you can simply just say you're in the mood for something else. It's nice because

you don't have to explain your mood, and your friends/family won't feel like you're pushing any

kind of healthy agenda on them. Sometimes it can cause tension or unnecessary conversations. If

they ask you why or are truly curious, a good response is to say you've been working out and doing

the Tone It Up Plan and you feel really great eating this way. They'll catch on soon.. especially

when you're confident, healthy and fit for your big day! Lead by example!!! Here's a little video that

we filmed on this topic, because we hear questions about it a lot! WATCH THE VIDEO


https://www.toneitup.com/lifestyle/coffee-chat-with-kk/

wedding programW E D D I N G T I P S

A F E W W AY S T O reach your goalsASK ONE OF YOUR BRIDESMAIDS TO JOIN YOU FOR YOUR WORKOUTS! HOLD EACH OTHER ACCOUNTABLE!

ASK YOUR SWEETHEART TO JOIN YOU FOR THE CHALLENGE! BE A FIT COUPLE TOGETHER ;)

CHECK-IN WITH YOUR TIU COMMUNITY!

We also love Instagram, because it’s really user friendly to browse photos and check-ins! The hashtag for the team is #TIUteam and for brides it's #TIUbride. You can also tag #TIUbridesmaids and #200byWedding when you’re 14 weeks out.

Looking for TIU girls in your area? We have groups in the community! Along with a new 'Brides & Bridesmaids' group in the community- which of course includes mothers of the brides too! ;)

HOW TO STAY ON TRACK WITH YOUR NUTRITION PLAN WHEN YOU'RE ON-THE-GO AND REALLY BUSY

With all of the tastings, busy weekends and no time to think about nutrition, we want you to grocery shop and prepare snacks and meals on Sundays! It may take an hour or so, but you'll feel much better the rest of the week. Even when you’re really busy, taking the time to prep & plan will keep you on track and you’ll feel more organized, accomplished and in control.

@TONEITUP @TONEITUP TONEITUP.COM TONE IT UP TONE IT UP @KARENAKATRINA

https://www.instagram.com/karenakatrina/

https://twitter.com/ToneItUp

https://www.toneitup.com/community/activity-feed/

https://www.facebook.com/ToneItUp

https://www.pinterest.com/toneitup/

https://www.snapchat.com/add/karenakatrina

wedding program

Between dress fittings, finding the perfect venue, the best DJ, the tastiest cake and all the important details in between, preparing for your wedding can feel stressful and overwhelming. Here are our best tips to keep you

smiling, grateful and just a bit more zen.

stress relief T I P S

W E D D I N G T I P S

BE PRESENT & ENJOY THE MOMENT!

The time leading up to your wedding is special!

Take some time each day, especially during those

overwhelming moments to look at the big picture:

You’re getting married, about to celebrate your love

and start a new life! Savor each day as much as you

can. On the big day just remember this... everyone is

here for YOU and this is your day!! Have fun, laugh,

play and ENJOY!

STAY CONNECTED TO YOUR SWEETHEART

Don’t let your wedding overshadow your

relationship. Remember that what’s truly important

is celebrating your love for each other! Always make

time at the end of even the hardest days to unwind,

relax and connect. Play some music, pour a glass of

wine and just be together :)

KEEP MOVING...EVERYDAY!

Your schedule might get packed, but remembering

to take care of yourself is so important. Daily sweat

sessions will help you stay calm, relaxed and will

ignite your creative side. Exercise is a great way to

clear your mind, relieve stress... and help you feel

toned & sexy in your wedding dress!

SCHEDULE, PLAN AND VISUALIZE WHAT YOU WANT!

The most stressful thing about planning a wedding

is staying organized, figuring out what you want and

finding time to do it all. First, figure out what you

want by spending an afternoon creating a vision

board of your favorite wedding ideas ~ dresses,

themes, tables settings, floral arrangements, etc.

Next, print out a calendar and start blocking specific

days and times to get what you need done. Plan days

to research, call, or meet vendors. Schedule your

dress fittings, cake testing, putting together invites

and commit to following through! No skipping

scheduled tasks :)

wedding programW E D D I N G T I P S

stress relief T I P SCOMMUNICATE WITH EVERYONE!

Planning for your wedding isn’t supposed to be a one

woman show. Ask for help. Delegate tasks and always

be as clear as possible with what you need from your

friends, family and bridal party. Of course, be nice

and polite, but don’t be shy! Everyone is here for you,

to make your special day memorable and fabulous.

It’s also super important to communicate with your

planner, vendors and photographer (especially your

photographer!) about what your big picture ideas are

for your wedding day!

JOURNAL WHAT YOU’RE FEELING!

Rest your mind at ease by taking time to journal and

express yourself throughout this process. Whether

you’re feeling stressed, anxious, excited or all over

the place, it’s very soothing to allow yourself a safe

place to let it all out. Visualize your big day.

PRACTICE GRATITUDE

Regardless of the minor or major dilemmas that

may arise leading up to your big day, just remember,

there is so much to be thankful for! Keeping your

focus on the good things will ease stress and lead the

way for more to be thankful for. Make a list, keep it

with you and read it often!

PAMPER YOURSELF

Take time to de-stress with massages, bubble baths,

manicures, at-home facials, and anything else that

makes you feel fabulous. This is not an indulgence,

it’s a necessity!

BREATHE & MEDITATE

Meditation eases tension, relaxes your muscles and

calms your mind. And best of all, it’s simple, easy

and free! Sit comfortably somewhere quiet, close

your eyes and begin by placing your attention on

your breath. Take long, deep, even breaths as you

turn your awareness to your heart. Find stillness and

connect with your inner self. Thoughts coming up?

It’s okay. Let them come up. Just bring your attention

back to your breath, to your heart and to your

stillness. Find 5-10 minutes each day to get your zen

on :) The best times to meditate are in the morning

after your BootyCall or before you go to bed!

STAY CALM Grab a bottle of lavender essential oil to keep in

your purse and dab on your wrists anytime you

need to ease stress. Chamomile tea also has a very

soothing effect, making it great to sip on when you’re

researching on your computer or talking to your

planner. Making a green juice or smoothie? Add

celery! Celery contains minerals like magnesium

proven to be naturally calming to your system.

THIS WILL BE THE HAPPIEST DAY OF YOUR LIFE Keep in mind that things will not always go as

expected. Leading up to your big day, and even on

your actual wedding day, unexpected things might

come up. Remind yourself that these little things

won't matter in the long run. Have fun and enjoy

yourself. Remember this: It doesn’t matter what

may or may not go wrong, this is your day! YOU

ARE GETTING MARRIED and everyone is here to

celebrate YOUR LOVE!

wedding program

T I P S T O B E T H E sweetest B R I D E S M A I D

B R I D E S M A I D T I P S

BE THERE FOR HER. Being a bridesmaid is about more than just your

‘duties’. This is a time to be selfless. She asked you

to be a bridesmaid because she loves and trusts you

and this is a time to be aware of her needs. Planning

a wedding can be joyous and stressful. Sometimes

your job could be to distract her momentarily from

the chaos and just grab a cup of coffee or vino with

her—maybe even no wedding talk allowed!

LEND A HAND. Take the stress off the bride—offer to help with

planning. There’s A LOT to plan. Be there and offer

your help for everything from dress shopping, decor,

food tastings, invitations, floral appointments...

anything! And be sure you make it fun: Throw a little

invitation party—cook her a healthy meal and have

some wine while sending out invitations.

FEED THE BRIDE!

With all the running around and mental distractions

of planning the wedding and even on the big day—

the bride can often forget to eat. Whether it’s the

jitters, too much going on or just pure excitement

that’s keeping her from sitting down to a meal, make

sure the bride eats and stays hydrated! Keep healthy

snacks and water on hand. This tip came in handy

when Kat and I were bridesmaid dress shopping and

she hadn’t had a bite in hours. As her blood sugar

was dropping, I pulled out the fresh squeezed juices

and raw almonds I had stashed in my purse. Bingo,

we were good to go!

WORK IT OUT. Just like remembering to eat, workouts can

sometimes get lost in the shuffle. Make sure the

bride gets in her workouts, even if she says she

doesn’t have time. Remember, a sweat session will

reduce stress and help the bride stay balanced.

Knock down her door, lace up those sneakers and

hit the pavement with her. Yoga is also great way to

de-stress while challenging yourself in a relaxing

setting!

Being a part of your best friend's wedding party is a really exciting time. I was honored when Katrina asked me to be her Maid of Honor and now she is mine! That was my first time as MOH, and in fact, my first time ever being in a wedding party. Because I love Katrina so much, I took my duties seriously. I wanted my best friend to have the most amazing wedding ever! There’s so much that goes into being a bridesmaid and I learned so much about

wedding planning. The bride needs your support now, more than ever. Here are my top tips to being a fabulous bridesmaid, keeping your bride happy & healthy for her big day and how to throw an unforgettable bridal shower

and bachelorette party!

wedding program

T I P S T O B E T H E sweetest B R I D E S M A I D

LISTEN ALWAYS. Be there for moral and emotional support. Listen

to the bride, sometimes she may just want to vent.

Be there with open ears—sometimes she may want

your opinion, sometimes not. When you do give your

opinion, think first and reflect on what she is saying.

This can be an emotional and delicate time, so be

cautious and empathize with what she is feeling.

THROW HER A SHOWER... AND DELEGATE! To make it easier on all the bridesmaids, break down

all the tasks. One bridesmaid can be in charge of

invitations, another can secure the location, another

the decor and so on. More on throwing the perfect

Bridal Shower later ;)

PLAN THE BACHELORETTE PARTY. Find out what the bride wants and make her last

hurrah full of the best memories! If she wants

something mellow or wants to dance on tables,

honor that. Handle all the logistics the entire time so

the bride has no worries. Most of all have a blast and

make sure the bride is having the time of her life!

For Kat’s bachelorette, we went to Cabo for a mini

beach vaca with the girls! For mine, Kat planned a

surprise Flamingo Flock Party in Palm Springs! Both

were trips of a lifetime with friends.

KEEP HER ZEN. Most of all, leading up to and before the Big Day, she

deserves to be pampered. Do things that keep the

beautiful bride calm and feeling amazing. Hit the

spa for a massage, get manicures and pedicures, go

shopping or do something that makes her laugh.

B R I D E S M A I D T I P S

wedding program

Enjoy this time too... it’s really special for you!

T H R O W I N G A wedding showerB R I D E S M A I D T I P S

PLAN IN ADVANCE!

Start by making inspiration boards: browse popular websites, blogs and magazines for ideas and inspiration. Also remember showers are normally

thrown one to three months before the big day!

SHARE THE LOVE!

Ask other Bridesmaids if they have any ideas or want to help out. Have you hosted other events? Does another bridesmaid want to be more involved and help? Put some feelers out there or ask the Bride

what she thinks.

ASK THE BRIDE WHAT SHE WANTS!

Think of her personality, what she loves, her favorite settings and time periods and take that into consideration. Once you’ve asked for her input, take the reigns. It’s a big no-no to have the bride plan her own shower, so be sure you remind her to sit back and relax! If she says it’s too much on your plate... just know this only happens once in a lifetime, so insist you want to! She’ll return the favor when you

get married too!

PICK A THEME

Once you know what the bride wants and you’re aware of the options out there, it’s time to choose a location & theme. The possibilities are endless: from tea parties, gardens, a beach day, beauty & pampering, wine tasting or brunch and styles that range from shabby chic to old Hollywood! Think of the tone and personality of the group of girls. Should

the event be modern, rustic, girly, formal or casual?

SET THE GUEST LIST

If the wedding is small or at a destination, it’s okay to invite guests not invited to the big event. Otherwise, be sure everyone invited to the shower is also invited to the wedding. Send out invites at least 4-6 weeks before the shower, so guests have time to make arrangements. This is a fun time for mothers of the bride and groom, sisters, family, friends and

neighbors.

PLAN THE MENU

Different themes will call for various menu options. Not all showers are a sit down meal event. You can do appetizers, cocktails and desserts, light snacks, a full meal or a combination. Decide what direction

you want to go and plan what foods will be served.

TIME IT RIGHT

Just like when you throw any other party, you need to plan enough time for mingling, fun activities, eating and opening gifts. Make sure you appoint someone to take notes when the bride is opening gifts so

thank you cards can go out!

HOSTESS WITH THE MOSTESS!

On the day of the shower, greet guests, make sure everyone has been introduced and most importantly, make sure the bride is relaxed and taken care of. Between family members, friends and opening gifts, emotions can run high. Pay attention to what she

might be feeling, and be there for her!

wedding program

A L L T H E fun detailsB R I D E S M A I D T I P S

SIGNATURE COCKTAILS

A signature drink is always fun! Think of the bride’s favorite flavors, ask around for opinions, and put together a tasty cocktail that will also spur conversations. Red or white sangria, mimosas, or a mixed drink are all fair game. Prefer to keep it simple? Dress the glass by adding mint to lemonade or a sprig of lavender to a glass of bubbly. This looks

classy and tastes great!

GIFTS

A major part of the shower is bringing gifts for the bride to be! Be sure the registry has been made and include it in the shower invitation. You can also ask guests to bring gifts based on the theme of the shower like lingerie, kitchen essentials or garden

related goodies.

SHOWER FAVORS

A detail not to be overlooked! Fun ideas we’ve seen include mini wine bottles with personalized labels, starfish ornaments if the shower is beach themed, hot chocolate mix in mason jars, homemade granola, fruit preserve, herbs or mini succulents in cute

containers.

FUN PLACE CARDS

If you’re planning a sit down event, place cards are essential. If you go the creative route, you can always double the place cards with the party favors. Some of our favorite ideas include personalized treats like cookies, chocolate bars or cake pops or tiles with

guests names written in pretty writing.

DECORATIONS

Details are important. Think of fun straws, pretty table settings, colorful desserts, cupcake liners, labels for food & cocktails and serving plates. Be sure to print out photos of the couple and find creative ways to display them throughout the location for a touch of romance!

ACTIVITIES & GAMES

Games are a shower tradition! Get creative or go with some of our favorites...

Instead of a guestbook, we love the idea of a memory jar, where guests write their favorite memory of the bride to be. Set up a large vase, pretty note cards and pens at a table for a fun and decorative activity.

Gather fun facts from the fiance about their

favorite food, music, place to have a drink etc and

have the bride guess the right answers. This is also

fun if you video tape the fiance answering these, so

you can play their responses after the bride answers.

Have guests write down their favorite piece

of romantic advice, switch papers and take turns

reading them aloud.

Our favorite game is to have everyone write one

line of the bride’s vows! We’ve done this twice now

and it’s so funny. Everyone gets a piece of paper,

submits one sentence and the bride reads it out

loud to everyone at the end! She doesn’t have to read

them at the wedding though! ;)

wedding program

13 THINGS YOU DIDN'T KNOW YOU NEEDED on your wedding day

W E D D I N G T I P S

1. SANDPAPER

Make sure those slippery new shoes have some grip on the

bottom. Use a little bit of sandpaper on the bottom to make

them more dance floor friendly ;) No slips for this bride!

2. BATTERIES

You never know what might be battery powered or what

might need batteries! Make sure to ask your wedding

planner or someone in your wedding party to bring just a

few double and triple As for anything that might come up.

3. WHITE CHALK

This is great to cover up any unexpected smears or

smudges on your dress!

4. LIST OF MUST HAVE PHOTOS

As much as you may have communicated with your

photographer beforehand, having a list the day of will make

sure that you include your grandmother’s veil, your Great

Uncle John, or your little cousin Anna in the family photos!

5. CUTE FLATS OR WEDGES

You may have rocked your gorgeous heels all day, but

after being in them for 4 hours, you may want to change

into something a little more dance floor friendly for the

remainder of the night so you can enjoy some music

and dancing with your groom! You can also order $3 flip

flops online for your whole bridal party. Keep them in a

basket next to the dance floor so they’re right there when

needed! Try asking one of your bridesmaids to be on flip

flop duty ;)

6. A STRAW

You won’t want to leave your mark on your glass, or

smudge your lip color. Drinking out of a straw helps

keep teeth clean and you won’t need to be constantly

reapplying lip gloss! Bring one in your purse that’s cut

down in half.

7. ENVELOPES

Put all your vendor tips in envelopes before the big day,

and have them all set to go. You can even add a little

thank you note to each vendor. Having them prepared in

advance makes the situation of giving tips less awkward

and much easier.

8. A NICE HANGER

Your bridesmaid dresses will be photographed and so will

your Wedding dress. Bring a nice hanger for the photos, it

will look nicer and more personalized! Check out Etsy for

some really cute, inexpensive hangers to give the photos

that special touch.

9. WATER & SNACKS

Remember to hydrate and eat! It’s important to eat even

a little something to make sure that you are feeling your

best and not so hungry.

10. BABY POWDER

This is great on hot days to keep you dry, or to help fit feet

into tight shoes!

12. YOUR FAVORITE LIP STAIN

You’ll be doing a lot of kissing and sipping... so choose a

stain to make the color last longer! Choose a color you love

and test in photos before your wedding day.

11. OIL SHEETS

You’ll be blushing and beaming, so bring a couple oil

sheets for your face!

13. A 'BE PRESENT. NO CELL PHONES DURING THE CEREMONY' SIGN

Trust us! Have your guests put those phones, iPads and

mobile devices away. You have a photographer for a

reason and you want to look around and see your families

smiling faces, not a bunch of iPhones! This is the new

wedding etiquette that everyone is finally applying.

wedding program

P R E P A R I N G F O R Y O U R big dayW E D D I N G T I P S

HYDRATE!

Drink at least half your body weight in ounces of wa-

ter everyday. If you’re 150 lbs you should be drinking

75 ounces throughout the day. Hydration is the key to

glowing skin, bright eyes and a toned body.

What counts towards your water intake?

Fresh made juices, coconut water, flavored water

and herbal tea are all hydrating and count towards

your daily intake! Coffee, caffeinated tea, almond

milk or alcohol do not count! Although, we love them

:)

FOLLOW YOUR TIU NUTRITION PLAN

Eat LEAN, CLEAN & GREEN everyday! This is key for

the months and weeks leading up to your big day! We

don't want you to be obsessive; Leave a little wiggle

room for your favorite foods, and celebrations!

We want you to stick to no more than 2 glasses of champagne or wine, only 2 times a week, or less! We

know it’s the time for wedding showers, bachelorette

parties, dress fittings ~ so stay light. For every glass

of alcohol, drink a glass of water. Our favorite way

to cut back? Mix your favorite white wine with soda

water and make a summer spritzer.

WORK OUT!

Treat your workouts like an appointment. You

would never think of skipping your cake tasting or

dress fitting, and your workout is just as important!

Schedule it, commit to it and get it done! Plan ahead

and add your workouts to your calendar before

anything else can get in the way.

wedding program

3 M O N T H S U N T I L Y O U R big dayW E D D I N G T I P S

STICK TO YOUR WORKOUTS! Set your alarm at least 4 times a week to get your

Booty Call in. Making sure to sweat and tone every-

day will payoff on your big day!

An easy place to find a workout is on the DAILY

WORKOUT page on ToneItUp.com! We release daily

routines along with toning moves!

#200BYWEDDING

Are you doing your 200 miles by the Wedding? 14

weeks out, we challenged you to 14 miles per week, or

an average of 2 miles per day. It’s not too late to start!

JOURNAL

Take 5 minutes every morning to journal and set

your intentions for the day. Map out how you’ll

accomplish everything and don’t sweat it if things

don’t go as planned. Remember what you’re grateful

for and be sure to give your fiancé a big hug!

GOOD CARBS

Get Clean and Focus in on your Nutrition! The word

'carb' has become scary. Carbs are vital! They're how

you burn fat. Carbohydrates must be present to burn

fat in your body. Remember in science class? "Fat

burns in a carbohydrate flame." This month is when

you start to cut out all processed carbohydrates.

This includes crackers, chips, white breads, sugary

cereals, white pasta & candy. Stick to sweet potato,

quinoa, brown rice, whole wheat wraps, oatmeal and

whole grain cereals instead.

SAY BYE TO SUGAR

Cut out all fake sugars! Say goodbye to chemicals

that cause you to hold on to stubborn fat cells, make

you tired and cause hunger and cellulite. In return

you can say hello to abs, a healthy brain, healthy

joints, a functioning liver, beautiful skin and a higher

metabolism. We know you'll never go back :)

KEEP IT NATURAL

Kick your diet soda, unnatural flavored waters,

splenda packets, boxed diet foods, sweetened yogurt

and sugar-free coffee creamers to the curb! It’s

NOT worth it! You should be able to pronounce all

ingredients on the side of your packaging. You're

now asking, well what do I eat!? If you like soda, you

can look for an organic kind like 'Blue Sky' or others

made with stevia. You can also drink flavored waters

that are all natural without the chemical sweeteners.

We like coconut water and kombucha. If you’re

looking for a better sugar option, try Sugar ‘In the

Raw’.

MAKE SURE TO MAKE TIME

Plan ahead to follow your Tone It Up Nutrition Plan!

We want you to stick to your 5 meals a day. With all

the planning, errands and stress you can forget to

eat. This will decrease your metabolism and you’ll

feel cranky... We want you to enjoy this time and be

happy!

Get Excited! This is where your journey down the aisle starts to get REAL. Don’t get overwhelmed. We know you’re busy with RSVPs, vendor meetings and planning all the little special details ~ but

remember to take care of YOU! You’re number one right now.



wedding program

2 M O N T H S U N T I L Y O U R big dayW E D D I N G T I P S

BOOTY CALL! Fit in at least 4 Booty Calls per week that are 30

minutes of cardio plus 4 toning sessions. Check the

weekly schedule on ToneItUp.com for suggestions!

You can also do the Bridal Babe routine 2x per week!

Remember your 200byWedding! 2 miles per day!

BOTTOMS UP

That’s right, it’s time for SHOTS... Healthy ones, of

course. We formulated your brand new Bridal Babe

Shots just for you. They’re potent and pack a ton

of nutrients in a mini form, giving you just what

you need for glowing skin, increased energy and a

healthy immune system!

Take at least one shot a day! You can prepare a big

batch three days ahead of time. Choose your favorite

;)

STAY HYDRATED

With only 8 weeks to go to your Big Day make sure

you’re getting in half your body weight in ounces of

water per day! Ex. 150lbs = 75 ounces. This can also

include 20 oz. of coconut water throughout the day

& 8 oz of tea each night. Add 8 ounces for every 30

minutes of exercise!

JOURNAL YOUR NUTRITION

The 8 Week Beach Babe Journal is perfect to start 2

months before the big day! Even if you jot it down

in your iPhone note pad or in your calendar ~ keep

yourself accountable!

SCHEDULE A MASSAGE!

You’ve been busy, working out hard, and you deserve

some pampering.

GET GLOWING

Start experimenting with sunless tanner! Find one

you are comfortable with and try applying to get an

even tan going for the wedding so you don’t look

orange :)

Are you getting excited!? It’s time to fine tune and fine tone...

https://my.toneitup.com/collections/workouts/products/beach-babe-4?variant=19432789511

wedding program

1 M O N T H U N T I L Y O U R big dayW E D D I N G T I P S

GO GREEN! Have 3 cups of greens per day. This will help cleanse

you, and also will get your skin in tip-top condition!

You’ll be glowing the entire month from all the green

veggies you’re eating.

ALWAYS ON THE GO?

Having trouble squeezing in meals? You can have

smoothies or juices with spinach or kale in them!

See our favorites in your recipe section. You can

replace one meal and one or two snacks a day with a

smoothie or juice.

SWEET TOOTH

Craving sugar and sweets at night? Still hungry?

It’s Tea Time! Drink tea to help cleanse your body,

curb cravings and make sure you don’t give into

that sweet treat. Try Cinnamon Tea or Peppermint

Tea. Remember to check in when you have cravings

too ~ The entire team is here for you! @ToneItUp

#TIUbride

DON’T FORGET!

Apply for your marriage licensee ~ Without it you

and your future sweetie won’t be legally married!

Write Thank You notes to a few people who mean the

most to you. Your gratitude toward them will mean

so much and sitting down and taking time to do this

is a great de-stressor. It will remind you of all the

things you’re thankful for!

Take a night off planning and prepping and a have

a date night! Relax with your fiance and don’t talk

about the wedding. Give your brain time to unwind

and to enjoy the company of each other, without

wedding talk.

Are you getting excited!? It’s time to fine tune and fine tone...

wedding program

Your Meal 1 is totally fruity just for you, cutie!

Optional coffee or Awaken Tea

Optional Meta D or Bombshell Spell!

Meal 2 is designed to be quick and easy... so your day is breezy.

We designed a lot of your Meal 3s to be meal-prepped recipes for all you busybabes out there! If you’re dining out, choose Lean, Clean ’N Green!

Meal 5 is up to you! You can either meal prep ahead of time or make one of your favorite M5 recipes from the plan! If you’re dining out, choose Lean, Clean ’N Green! Stay light on those starches and fill up on lean protein and veggies.

M1

M2

M3

M4

M5

To find recipes in your Nutrition Plan Recipe Guide, pull it up on your computer, iPad or mobile device and search in the right hand corner search box!

W E D D I N G P R O G R A M

Your Meal 4 is also quick and on-the-go.Feel free to grab your already preparedmeals and snacks! If your workout is in the afternoon, make sure you energize yourself and hydrate too! We love a little trail mix before a workout.

We love ordering our favorite Tone It Up recipes from TIUFresh.com! You'll receive fresh ingredients along with the recipes to create them right to your doorstep!

Get your meals delivered HERE!

Do something active! #200BYWEDDING

Hydrate ~ drink lots of water

Check in with the community #TIUteam @toneitup #TIUbride

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3

2

sample day

http://www.tiufresh.com

wedding programW E D D I N G P R O G R A M

ESSENTIALS

¨ Peanut or almond butter

¨ Almond milk

¨ Quinoa

¨ Coconut flakes

¨ Flaxseed

¨ Chia seed

¨ Agave or Honey

¨ Maple Syrup

¨ Cacao nibs

¨ Your favorite nuts

¨ Pine nuts

¨ Olive Oil

¨ Coconut oil

¨ Grapeseed oil

¨ Balsamic vinegar

¨ Apple cider vinegar

¨ Red wine vinegar SPICES

¨ Cinnamon

¨ Cayenne

¨ Nutmeg

¨ Original Mrs. Dash

¨ Red pepper flakes

¨ Pink Himalayan Salt

¨ Pepper

¨ Paprika PERFECT FIT

¨ Perfect Fit Protein

¨ Perfect Fit Multivitamins

¨ Perfect Fit Quinoa Crisps

¨ Perfect Fit Tea

REFRESHMENTS

¨ Wine

¨ Kombucha

¨ Apple Juice

¨ Cinnamon Tea

¨ Coconut water

¨ Coffee/Espresso

¨ Sparkling water

ADD YOUR OWN!

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CHECK YOUR PANTRY TO MAKE SURE YOU HAVE EVERYTHING ON HAND FOR THE WEDDING PROGRAM!

check your pantry

https://my.toneitup.com/collections/my-perfect-fit

W E E K O N E wedding program

FRUIT

¨ Frozen strawberries

¨ 3 peaches

¨ 9 lemons

¨ 1 lime

¨ 1 banana

¨ 2 containers blueberries

¨ 2 grapefruit

¨ 1 small orange

VEGGIES

¨ 1 ½ cups your favorite green veggies

¨ 2 bags lettuce

¨ 1 bag baby carrots

¨ 3 carrots

¨ 1 container cherry tomatoes

¨ 4 bunches kale

¨ 1 bundle asparagus

¨ 2 cucumbers

¨ 1 ½ cups green beans

¨ 1 head garlic

¨ 1 package spinach

¨ 1 bag frozen peas

¨ 4 avocados

¨ 2 bell peppers

¨ 1 red onion

¨ 2 sweet potatoes

¨ 1 package mushrooms

¨ 1 bag spinach

¨ 1 shallot

¨ Collard greens

PROTEIN AND MISC.


¨ 12 oz. salmon

¨ 18 oz. chicken

¨ 18 oz. lean protein

¨ 1 container egg whites

¨ 1 carton eggs

¨ 2 almond/coconut milk yogurts

¨ 1 can garbanzo beans

¨ 1 can black beans DIPS & FLAVORING!

¨ Fresh basil

¨ 1 bundle cilantro

¨ Favorite TIU dressing

¨ Hummus

¨ Guacamole MISC.

¨ Apple juice

¨ GF bread

¨ Favorite nuts

¨ Vegetable broth

¨ 3 TIU approved bars MAKE IT YOUR OWN! Don't forget to add the foods you need for extra snacks & meals. - 3 Bridal Bowls - 3 TIUapproved desserts (optional) - 2 Chia shots (optional)

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WHEN YOU PLAN YOUR MEALS FOR THE WEEK, TAKE STOCK OF WHAT YOU HAVE AT HOME AND WHAT YOU NEED TO BUY.

grocery list


26


Strawberry Coconut Smoothie

5 frozen strawberries

3 Tbs unsweetened coconut flakes

1 cup coconut water

1 scoop Perfect Fit

1 peach ¼ cup your favorite nuts

Salad Parfait!

In a large mason jar, put 1 Tbs your favorite TIU dressing on the bottom. Top with ½ cup chopped veggies, 6 oz. lean protein, beans or quinoa and top it off with lettuce!

+ sparkling water with lemon

1 cup baby carrots + ¼ cup hummus

RSVP : Roasted Salmon Vegetable Plate

(See recipe in the back!)

Make 2 servings and save one for tomorrows M3!

mondayCoffee / Awaken Perfect Fit Tea or Meta D

Perfect Fit Multivitamin

Cup of Tea

M1

AM

PM

M2

M3

M4

M5




1

3

2

27


1 Perfect Fit Pancake topped with 1 cup blueberries

A TIU Approved Bar or

1 grapefruit and 1 Cha-Cha-Chia shot! 2 Tbs aloe vera, 1 tsp chia seed, ½ juiced cucumber, 1 juiced orange.

Makes 2 shots! Amazing for your skin!

Leftover RSVP (Roasted Salmon Vegetable Plate)

½ cucumber sliced with ¼ cup guacamole

Lean Bride Dish


Make 2 servings and save one for tomorrow's M3.

Coffee / Awaken Perfect Fit Tea or Meta D


Optional TIU approved dessert

M1

AM

PM

M2

M3

M4

M5

tuesday




1

3

2

28


Make Your Own Bridal Bowl!


A TIU Approved Bar or

1 Grapefruit and 1 Cha-Cha-Chia Shot!

Leftover Lean Bride Dish



K&Kale Salad (See recipe in the back!)

+ 6 oz. grilled chicken



Wine Not Wednesday! Enjoy a glass of wine or kombucha!

M1

AM

PM

M2

M3

M4

M5

wednesday




With your glass of wine in hand, knock out some of those to-dos with your fiancé and have fun with it!

1

3

4

2

29


1 Perfect Fit Pancake topped with 1 cup blueberries


1 cup baby carrots + ¼ cup hummus

6 oz grilled chicken ½ baked sweet potato 2 cups kale topped with ½ lemon, squeezed 2 tsp olive oil Double this and save leftovers for tomorrows M3!



Cinnamon Tea

M1

AM

PM

M2

M4

M5

thursday

Salad Parfait!



M3




1

3

2

30


Wedding Slimdown Omelet (See recipe in the back!)

Serve with 1 slice toasted GF bread.


Leftovers from last nights M5!

Cocoa Cooler Smoothie

8 oz coconut water

½ cup ice

1 scoop Chocolate Perfect Fit Protein

Lean Bride Dish





M1

AM

PM

M2

M3

M4

M5

friday




Turn off the phone, computer and TV for some QT. Light some candles and see what happens ;)...could turn in to workout #2!

1

3

4

2

31


1 container coconut or almond milk yogurt topped with 1 Tbs coconut flakes and 1 Tbs cacao nibs

Chica Chickpea Bikini Wrap (See recipe in the back!)


RSVP: Roasted Salmon Vegetable Plate





AM

PM

M2

M3

M4

M5

saturday


(See recipe in the back!)M1




1

3

2

32


Wedding Slimdown Omelet (See recipe in the back!)

Serve with 1 slice toasted GF bread + 1 small orange

1 grapefruit

+ a TIU Approved Bar

Salad Parfait!


Cocoa Cooler Smoothie 8 oz coconut water ½ cup ice 1 scoop Chocolate Perfect Fit Protein

6 oz grilled chicken ½ baked sweet potato 2 cups kale topped with ½ lemon, squeezed 2 tsp olive oil.



Cup of Tea

M1

AM

PM

M2

M3

M4

M5

sunday




Take a few moments to express to each other the reasons you first fell in love.

1

3

4

2

W E E K O N E wedding programW E E K T WO wedding program

FRUIT

¨ 2 limes

¨ 2 containers raspberries

¨ 1 grapefruit

¨ 1 tangerine

¨ 4 apples

¨ 7 lemons

¨ Grapes

¨ 2 bananas

¨ 1 container strawberries

VEGGIES

¨ 5 bell peppers

¨ Collard greens

¨ 1 red onion

¨ 4 cucumbers

¨ 1 bunch kale

¨ Sugar snap peas

¨ 1 bundle asparagus

¨ 2 packages mixed greens

¨ Carrots

¨ 1 cup favorite green veggies PROTEIN AND MISC.


¨ 30 oz. chicken

¨ 1/2lb shrimp

¨ 8 oz. tempeh

¨ 1 can garbanzo beans

¨ 1 can black beans

¨ 1 carton eggs

¨ 1 container egg whites

¨ 1 container greek yogurt

¨ 1 container coconut or almond milk yogurt

DIPS & FLAVORING!

¨ 1 bundle cilantro

¨ Fresh basil

¨ Fresh mint

¨ Salsa

¨ Hummus MISC.

¨ Favorite nuts

¨ Almonds

¨ Trail mix

¨ 1 kombucha

¨ Pineapple juice

¨ Green tea

¨ 1 green juice

¨ 2 TIU approved bars MAKE IT YOUR OWN! Don't forget to add the foods you need for extra snacks & meals. - 2 TIU approved desserts (optional) - 2 Glowing Skin Shots (optional) - 1 of your favorite M3 - 1 Bridal Bowl

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grocery list


35


35

W E E K T WO wedding program

Spicy Señorita Frittata Muffins (See recipe in the back!) Eat 3 muffins with 1 slice GF toast

8 oz. unsweetened iced green tea and one 6 oz. container coconut or almond milk yogurt topped with 1 cup raspberries

Strawberry Fields Bikini Wrap (See recipe in the back!)

Spicy Hummus Cucumber Raft 1 sliced cucumber ¼ cup hummus 3 Tbs pine nuts a pinch of paprika

Garbanzo Citrus Salad (See recipe in the back!)

+ ¼lb grilled shrimp. Double the recipe and save one serving for tomorrows M5!

mondayCoffee / Awaken Perfect Fit Tea or Bombshell Spell



M1

AM

PM

M2

M3

M4

M5




1

3

2

36


36


Spicy Señorita Frittata Muffins (See recipe in the back!)

Eat 2 muffins with 1 slice GF toast

¼ cup your favorite nuts

1 Glowing Skin Shot (optional) 1 carrot, 1 inch piece of ginger and 1 inch piece of turmeric. Juice all ingredients. This makes 2 shots.


+ ¼ cup black beans + 1 apple + sparkling water and lemon

Grab a freshly made green juice!

+ a TIU Approved Bar

Leftover Garbanzo Citrus Salad + ¼lb grilled shrimp

Coffee / Awaken Perfect Fit Tea or Bombshell Spell


Cup of Tea

M1

AM

PM

M2

M3

M4

M5

tuesday




Take a evening candle light or yin yoga class together. If there's no studio nearby, find any online class!

1

3

4

2

37


37


Spicy Señorita Frittata Muffins (See recipe in the back!)

Eat 3 muffins with 1 slice GF toast

1 cup grapes


1 cup sugar snap peas and ½ cup hummus

6 oz grilled chicken

⅓ cup cooked quinoa

8 spears asparagus

+ your favorite spices




M1

AM

PM

M2

M4

M5

wednesday


+ 1 apple

+ sparkling water and lemon

M3




1

3

2

38


38


Peanut Butter Bliss ½ Tbs peanut or almond butter 1 cup unsweetened almond milk ½ frozen banana 10 almonds 1 scoop Perfect Fit Protein

¼ cup your favorite nuts and 1 Glowing Skin Shot (optional)

Pick out your favorite M3 from the Nutrition Plan Recipe Guide!



So Fresh & So Lean (See recipe in the back!)

+ 2 cups mixed greens. Double the recipe and save leftovers for tomorrows M5!



Cinnamon Tea

M1

AM

PM

M2

M3

M4

M5

thursday




1

3

2

39


39


8 oz. unsweetened iced green tea and one 6 oz. container coconut or almond milk yogurt topped 1 cup raspberries + 2 Tbs your favorite nuts


+ 1 apple


1 cup sugar snap peas and ½ cup hummus

Leftover So Fresh & So Lean + 2 cups mixed greens




M1

AM

PM

M2

M3

M4

M5

friday




1

3

2



40


40


Peanut Butter Bliss ½ Tbs peanut or almond butter 1 cup unsweetened almond milk ½ frozen banana 10 almonds 1 scoop Perfect Fit Protein

1 cup grapes

+ TIU Approved Bar or ¼ cup trail mix


+ 1 apple


Go out for a Lean, Clean 'N Green meal with your babe!



Cup of Tea

M1

AM

PM

M2

M3

M4

M5

saturday




Date Night! Take this time to relax and have fun with your fiancé.

1

3

4

2

41


41


1 Perfect Fit Pancake topped with 1 cup strawberries, sliced and 1 Tbs coconut flakes

1 cup grapes



1 cup sugar snap peas and ½ cup salsa or hummus

6 oz grilled chicken

⅓ cup cooked quinoa

8 spears asparagus

1 cup your favorite green veggies



1 glass Kombucha

M1

AM

PM

M2

M3

M4

M5

sunday




1

3

2

W E E K O N E wedding programW E E K T H R E E wedding program

FRUIT

¨ 2 bananas

¨ 1 apple

¨ 6 lemons

¨ 1 lime

¨ 2 containers blueberries

¨ Mixed berries

¨ Grapes

¨ Dried apricots

¨ Medjool dates

VEGGIES

¨ 2 packages spinach

¨ Asparagus

¨ Collard greens

¨ 6 cups of your favorite veggies

¨ 2 bell peppers

¨ 2 cups sugar snap peas

¨ 2 avocados

¨ 2 carrots

¨ 1 cucumber

¨ 1 onion

¨ 1 head garlic

¨ 1 zucchini

¨ 1 jalapeño PROTEIN


¨ 18 oz. chicken

¨ 12 oz. salmon

¨ 2 slices of turkey breast

¨ 4 cans chickpeas

¨ 1 container greek yogurt

¨ 1 container almond or coconut milk yogurt

¨ 1 can black beans

¨ 1 container egg whites DIPS & FLAVORING!

¨ Fresh rosemary

¨ Hummus

¨ Guacamole MISC.

¨ Chicken/vegetable broth

¨ GF oats

¨ Almonds

¨ Your favorite nuts

¨ GF bread

¨ 1 fresh green juice

¨ Cinnamon tea MAKE IT YOUR OWN! Don't forget to add the foods you need for extra snacks & meals. - TIU sauce/dip - 2 Bridal Bowls - 1 TIU approved snack or bar - 3 spicy lemonade shots (optional) - 2 servings of your favorite M5 - 2 TIU approved desserts

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grocery list


44


44

W E E K T H R E E wedding program

Sweet Cinnamon Swirl Smoothie (See recipe in the back!)

1 apple + 1 Tbs almond butter

Your favorite TIU approved snack or bar

+ 8 oz. coconut water

Spring Chicken Bake


Double the recipe and save leftovers for tomorrow!

mondayCoffee / Awaken Perfect Fit Tea or Meta D


Cup of Tea

M1

AM

PM

M2

M3

M4

M5




1

3

2

Lemon, Spinach + Chickpea Salad

¾ cup chickpeas

1 Tbs extra virgin olive oil

juice from 1 lemon

½ tsp black pepper

2 cups baby spinach leaves

+ ¼ of an avocado

45


45


Berry Good Oatmeal + Yogurt (See recipe in the back!)

+ ¼ cup your favorite nuts

Spring Chicken Bake leftovers. Place leftovers in a collard wrap.

8 oz coconut water

+ 2 cups of your favorite veggies

+ ¼ cup hummus

Your favorite M5!

Make 2 servings and save one for tomorrow!



Optional TIU approved dessert!

M1

AM

PM

M2

M3

M4

M5

tuesday




Have your fiancé choose their favorite #TIU approved meal from the Nutrition Plan and cook dinner together! Pour a glass of vino and play some tunes in the background.

1

3

4

2

2 Coconut Apricot Bites (See recipe in the back!)

+ Spicy Lemonade Shot (optional) See recipe in the back!

46


46


Sweet Cinnamon Swirl Smoothie (See recipe in the back!)

1 cup mixed berries


Last nights M5 leftovers


1 bell pepper, sliced 2 carrots + your favorite TIU approved sauce or dip

6 oz grilled salmon

1 cup sugar snap peas

1 garlic clove

sautéed with 1 tsp olive oil.

Pair with ⅓ cup cooked quinoa




M1

AM

PM

M2

M3

M4

M5

wednesday




1

3

2

47


47




1 slice GF bread toasted and topped with ½ avocado, 4 slices of cucumber and 2 slices of turkey + 1 cup grapes

1 bell pepper sliced 2 carrots + your favorite TIU approved sauce or dip

Lean Bride Dish (See recipe in the back!)



Cinnamon Tea

AM

PM

M2

M3

M4

M5

thursday

M1 Make Your Own Bridal Bowl!





1

3

2

48


48


1 Perfect Fit Pancake

topped with 1 cup blueberries

1 cup mixed berries



¾ cup chickpeas


juice from 1 lemon

½ tsp black pepper


+ ¼ of an avocado

8 oz coconut water + 2 cups of your favorite veggies + ¼ cup hummus

Spring Chicken Bake (See recipe in the back!)

Serve with ¼ cup quinoa

+ 4 asparagus



Cup of Tea

M1

AM

PM

M2

M3

M4

M5

friday




Pamper yourselves! You each apply a K&K Mermaid Mask....your hunny needs some spa time too! While the mask dries, give a 10 minute massage each and rinse.

1

3

4

2

49


49


Sweet Cinnamon Swirl Smoothie


6 oz. container coconut or almond milk yogurt with 2 Tbs your favorite nuts

1 slice GF bread toasted and topped with ½ avocado, 4 slices of cucumber and 2 slices of turkey + 1 cup grapes

8 oz coconut water + 2 cups of your favorite veggies + ¼ cup guacamole

6 oz grilled salmon

1 cup sugar snap peas

1 garlic clove

sautéed with 1 tsp olive oil.

Pair with ⅓ cup cooked quinoa



Optional TIU approved dessert!

M1

AM

PM

M2

M3

M4

M5

saturday




1

3

2

50


50


Grab a freshly made green juice! + a hard boiled egg

Spicy Lime Veggie Bowl




Cinnamon Tea

M1

AM

PM

M2

M3

M4

M5

sunday






¾ cup chickpeas


juice from 1 lemon

½ tsp black pepper


+ ¼ of an avocadoDo something active! #200BYWEDDING



1

3

2

W E E K O N E wedding programW E E K F O U R wedding program

FRUIT

¨ 2 bananas

¨ 3 grapefruit

¨ 2 mangos

¨ Grapes

¨ 3 lemons

¨ 1 lime

¨ Fresh mixed berries

¨ Frozen pineapple

VEGGIES

¨ 20 cups your favorite green veggies

¨ 4 packages spinach

¨ 2 tomatoes

¨ 1 container mushrooms

¨ 2 bundles asparagus PROTEIN


¨ 70-84 oz. lean protein

¨ 3 almond or coconut milk yogurts

¨ 1 container egg whites DIPS & FLAVORING!

¨ Favorite TIU approved spices

¨ Fresh ginger MISC.

¨ 2 fresh green juices

¨ GF bread

¨ Coconut milk

¨ 1 kombucha

¨ Pineapple juice

MAKE IT YOUR OWN! Don't forget to add the foods you need for extra snacks & meals.

¨ ________________________

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grocery list


53


53

W E E K F O U R wedding program


topped with 1 Tbs coconut flakes and 1 Tbs cacao nibs

1 grapefruit

4-6 oz. lean protein

2 cups green veggies

cook with 1 Tbs grapeseed oil (season w/ fresh herbs, spices, seal salt and balsamic vinegar)

+ 1 cup mango or grapes


1 fresh green juice

6 oz. lean protein


cook with 1 Tbs grapeseed oil (season w/ fresh herbs, balsamic vinegar + a pinch of sea salt)

serve with 1/3 cup cooked quinoa.

mondayCoffee / Awaken Perfect Fit Tea or Bombshell Spell


1 cup almond or coconut yogurt. We love mixing 1 Tbs coconut flakes and cinnamon!

M1

AM

PM

M2

M3

M4

M5




Before heading to bed tonight, take a few moments to express what you each are thankful for that day.

1

3

4

2

54


54


Slim Down Scramble (See recipe in the back!)

+ 1 slice toasted GF bread

1 cup grapes





1 Pick Me Up Chia Pudding (See recipe in the back!)

6 oz. lean protein


cook with 1 Tbs grapeseed oil

(season w/ fresh herbs, balsamic vinegar + a pinch of sea salt)





M1

AM

PM

M2

M3

M4

M5

tuesday




1

3

2

55


55




1 grapefruit







6 oz. lean protein







Cup of Tea

M1

AM

PM

M2

M3

M4

M5

wednesday




1

3

2

56


56


Pineapple Princess Smoothie

See recipe in the back!

1 cup mixed berries




(season w/ fresh herbs, spices, seal salt and balsamic vinegar)



6 oz. lean protein







Cup of Tea

M1

AM

PM

M2

M3

M4

M5

thursday




1

3

2

57


57


Pineapple Princess Smoothie


1 cup grapes




+ 1/3 cup quinoa

1 fresh green juice

6 oz. lean protein








M1

AM

PM

M2

M3

M4

M5

friday




Don’t let the countdown stress get the best of you! Take 5 minutes tonight to relax, enjoy your fiancé, and think about how happy you make each other! Seal it with a kiss

1

3

4

2

58


58




1 grapefruit

4-6 oz. lean protein + 2 cups spinach. Season with fresh herbs, spices, balsamic vinegar + 1 lemon squeezed

Slimdown Smoothie (See recipe in the back!)

6 oz. lean protein

2 cups grilled asparagus

1/3 cup cooked quinoa

(no added salt or oil)



Cup of Tea

M1

AM

PM

M2

M3

M4

M5

saturday




1

3

2

59


59


Slim Down Scramble (See recipe in the back!)

1 cup mixed berries

4-6 oz. lean protein + 2 cups spinach.

Season with fresh herbs, spices, balsamic vinegar + 1 lemon squeezed

Slimdown Smoothie (See recipe in the back!)

6 oz. lean protein

2 cups grilled asparagus

1/3 cup cooked quinoa

(no added salt or oil)



1 glass champagne to celebrate!

M1

AM

PM

M2

M3

M4

M5

sunday




1

3

2

CONGRATS!Take a moment to reflect. You’ve shown yourself what you are

capable of and now there are no limits to what you can achieve. Think about the challenges you’ve overcome and the changes you’ve made with the turn of every page. Now, it’s time to take

everything you’ve learned and continue practicing and believing in your dreams. Set new goals and reach new heights with Tone It Up!

With every ending, there’s a new beginning.

Your Dedicated Trainers,

WE CAN’T WAIT TO SEE YOUR WEDDING PHOTOS! POST THEM WITH #TIUBRIDE

wedding program

61

apple cider vinegar

balsamic vinegar (regular or white)

red wine vinegar

black pepper

cayenne pepper

cocoa powder (unsweetened, limit to 1 tsp)

cinnamon

hot sauce (Sriracha, Cholula, or Tabasco)

maca (limit to 1 tsp)

miso (limit to 1 tsp)

seasoning blends (salt-free)

spicy mustard (check for gf if desired)

spirulina

fresh lemon or lime juice

fresh simple salsa

fresh herbs

ginger

garlic

jalapeños

vegetable broth (low sodium)

SPICES & FLAVORINGS

dijon dressing

peanut sauce

lime vinaigrette

DRESSINGS

infused water

sparkling water (lemon, berry, lime, etc)

low sodium tomato juice

herbal teas

coconut water (unsweetened)

almond milk (unsweetened)

coffee & espresso

morning meta-d or bombshell spell

fruit infused water

sparkling water with lemon

non-caffeinated tea

green tea (or caffeinated tea)

kombucha

low sugar juices (green juices are more hydrating and have less calories and simple sugar)

see treat yourself for cocktails!

DRINKS & BEVERAGES

S P I C E I T U P

(great additions to liven up any dish)

spice I T U P

wedding program

YOGURT We love Greek, Almond, Coconut and Elli Quark! It's best to have yogurt before M3 and in moderation after M3. One of our favorite desserts is ½ cup of yogurt with coconut and cinnamon. Chill the mixture in the freezer for 10 minutes and OMG.

CRACKERS Always look for organic, gluten-free crackers. We love crackers made from seeds like Flax Crackers, Nut-Thins, Go-Raw and anything made from whole foods that are also Non-GMO. While whole grains are great, always eat crackers in moderation. Portion out 30-40 grams worth of carbohydrates and then put the box AWAY!

Want to skip the crackers and still enjoy guacamole, salsa, or your favorite healthy dip? Try kale chips, sliced cucumber, carrots, apple slices, mini peppers, celery or snap peas!

BREAD We love gluten-free bread! Look for bread made from sprouted grains or whole grains, so it's much more nutrient dense, providing you with superfoods and real energy. There's protein and nutrients to help you towards your goals. Plus, it won't spike your blood sugar levels, meaning it will keep you satisfied, longer. Can't find it local? You can order it online! Looking for something similar? Check your labels.

TRAIL MIX We prefer to get the pre-portioned trail mix from Trader Joes, because well... it's easier to control! Yes we're totally guilty of grazing on trail mix and finishing off a huge bag! It's easy to do. If you're buying in bulk or portioning out your own trail mix in baggies, look for nuts and seeds that aren't sugar glazed and dried fruit that doesn't have added sugar.

NUT BUTTER With so many great brands out there to choose from, just check your labels. Make sure there are no added sugars or any other suspicious ingredients and try to get an organic or non-GMO brand. We're fans of Justin's Nut Butters, MaraNatha and

What does it mean to be TIU Approved? Remember to read the beginning of your Main Nutrition Plan for an in-depth explanation of what to eat and why. Even if you've read it, it's always nice for a refresher.

Here's a quick breakdown of our favorite snacks and TIU Approved Foods:

S N AC K S

T I U A P P R O V E D snacks

wedding programS N AC K S

Artisana!

BARS Bars are awesome because they're convenient and quick. Look for bars that are closest to whole food as possible: so raw, clean ingredients. We love Perfect Bar (eat ½ for a snack serving and find them in the refrigerator section) and any nut based bar with dried fruit are great. We prefer not to have bars with added "Whey protein" (a dairy bi-product) or fake sugars. Check your labels!

DRINKS We love sparkling water with lime. Other refreshments that are TIU Approved are Kombucha (we like the brand Clearly Kombucha!), Iced Green Tea and Fresh Juices. We also love grabbing ginger + lemon shots when they're available!

DESSERT If you're looking to grab something on-the-go instead of making one of your amazing TIU Approved Dessert Recipes, we recommend buying a 70-80% dark chocolate bar with sea salt and keeping

it in your fridge. Eat 1-2 inch squares on nights you want something sweet (unless you're sensitive to caffeine). Lately we've been grabbing a Coco-Roon (lemon or chocolate). We also like almond or coconut based, non dairy ice cream in moderation or we'll indulge in a couple glasses of wine here and there.

Sweet Tooth Kick~ Herbal TEA! It's perfect to relax and curb your sweet cravings. Sometimes we'll drink tea with a side of a small handful of coconut flakes and almonds sprinkled with cinnamon. This does the trick every time!

PACKAGED FOODS Check your labels! Avoid heavily processed foods, artificial sweeteners, and mysterious ingredients you can't pronounce. Look for Non-GMO, organic and clean (minimal ingredients on the back!).

wedding program

1 glass of wine

1 serving sweet potato chips

2 pieces of fruit leather

3 cups air-popped popcorn

TIU approved cocktail

glass of champagne

1 slice Perfect Fit Birthday Cake

2 small, domino-sized dark chocolate squares

1 cup yogurt with 1 Tbs cacao nibs, 2 tsp honey, and 1 Tbs slivered almonds

2 Coconut Lemon Macaroons (from ToneItUp.com)

2 Key Lime Bites (from the Nutrition Plan Recipe Guide)

½ cup frozen grapes

apple slices with cinnamon

chia seed pudding with cacao nibs or chocolate chips

1 minute cookie on ToneItUp.com

T R E AT YO U R S E L F

(what to eat when you need a treat)

The Wedding Program is a guide to help you feel and look the best you ever have. You’re going to be eating clean and satisfying meals that are so delicious, that you’ll feel energized immediately and you’ll actually start craving healthy food! We also love a little something sweet or a glass of wine to relax or celebrate a girls night out.

We love Wine Not Wednesday; whether it’s a bubble bath, face mask and a glass of wine or a happy hour with the girls after a long day of work. Celebrating a girls night is good for your mental health and happiness. Just try and keep it to 1-2 glasses, a couple nights a week during these next 4 weeks. You’ll find in the plan that we have “Wine Not Wednesday” listed each week, but you don’t have to pour yourself a glass if you don’t want to. We just wanted to leave it as an option to let you know that it’s okay to treat yourself once to twice a week with a glass of vino and some R&R, date night or a night with girlfriends ;). In fact, if you feel like celebrating but you want to nix the wine, try sipping on some kombucha! We love to pour kombucha or soda water with fresh lemon in a wine glass to get into the Wine Not Wednesday spirit!

As for desserts, it’s about making smart choices and not overindulging when you do go for something sweet. Below you’ll find some examples of TIU approved desserts to nibble on at most 2-3 times a week. Just make sure to stick to the serving size!

Whether you choose to have the occasional glass of wine or dessert or nothing at all, just remember to make the plan work for you and your goals!

cheers!

64

T R E A T Y O U R S E L F girl!

wedding program

100-150 CALORIES

200-250 CALORIES

5 egg whites

1 cup plain yogurt (Greek, almond, or coconut)

1 tablespoon extra virgin olive oil

2 tablespoons chia seeds

½ cup cooked quinoa

½ cup Perfect Fit Quinoa Crisps

½ medium (5 oz) avocado

3 oz canned tuna, in water, drained

3 oz skinless chicken

1 cup firm, organic tofu

3 cups cooked and chopped kale

3 tablespoons ground flaxseed

2 cups raw beetroots

3 oz grilled shrimp

¼ cup almonds

1 cup beans

¼ cup chopped walnuts

¼ cup unsalted sunflower seeds

2 tablespoons natural peanut or almond butter

1 cup cooked amaranth

4 oz soy tempeh

4 oz cooked salmon

2 tablespoons virgin coconut oil

3 cups blueberries

C A LO R I E A D D - O N S

If you’re still hungry, losing weight, or did a long workout, you can use these calorie add-ons to add to your meals.

65

C A L O R I E add ons

wedding program

B R I D A L bowlsR E C I P E S

When you’re a busy bride, you need a quick and delicious breakfast to get you through wedding planner meetings, cake tastings and dress fittings! Mix and match from the options

below to make your own beautiful breakfast masterpiece! Show us your creation on Instagram and in the Community with the hashtag #TIUBride!

B A S E (Pick 2-3)

½ acai packet

½ frozen banana

½ pitaya packet

1 cup frozen pineapple

1 cup frozen strawberries

1 cup frozen blueberries

1 cup frozen mango

L I Q U I D (Pick 1, Use ½ Cup)

Almond milk

Coconut milk (from a carton, not can)

Coconut water

Hempseed milk

Cashew milk

T O P P I N G S (Pick 2-3)

1 tsp. honey/agave

2 Tbsp. GF granola

¼ cup your favorite fruit

1 Tbsp. hemp seed

2 tsp. Chia seeds

2 Tbsp. goji berries

1 Tbsp. cacao nibs

1 Tbsp. unsweetened coconut flakes

D I R E C T I O N S

1. Blend the base and liquid together until smooth. If you need to add more liquid, add a few tablespoons at a time!

2. Pour into a bowl and top with your favorite toppings! Don’t forget to snap a pic first! ;)

wedding programR E C I P E S

makes 1 serving

I N G R E D I E N T S

3 egg whites

1 whole egg

1⁄2 cup sliced mushrooms

1⁄2 cup spinach

Pinch of dried shallots (or fresh diced!)

Pinch of cayenne pepper

D I R E C T I O N S

1. Whisk your egg whites and whole egg together in a bowl. Pour into your pan on medium heat. Mix in the remaining ingredients. Feel free to add other vegetables! We also like peppers, onions and chives with this recipe! For added protein add in a little chicken or tempeh.

2. Once the edges are cooked, fold over your omelet and cook for another 3 minutes or until the egg is fully cooked. If it turns into a scramble its even more fun!

3. Optional: Serve with 4 oz. of grapefruit juice, fresh orange juice or your Bombshell Spell!

wedding slimdown O M E L E T

M1 M2 M3 M4 M5

makes 1 serving


3 egg whites

1 cup spinach

¼ cup diced tomatoes

¼ cup sliced mushrooms

1 tsp original Mrs. Dash

¼ cup of water

D I R E C T I O N S

1. Spray a skillet with non-stick cooking spray.

2. Sauté spinach and mushrooms with ¼ cup of water on medium heat until the spinach has wilted, the mushrooms are lightly browned and all water has evaporated.

3. Add tomatoes, then pour egg whites over veggies in the skillet and mix together.

4. Cook for about three minutes or until eggs have solidified.

slim down S C R A M B L E

M1 M2 M3 M4 M5


makes 1 serving


1 cup water

¼ cup dry, natural whole grain oats

½ cup plain, Greek yogurt (or almond yogurt)

1 tsp cinnamon

½ tsp nutmeg

¼ cup blueberries

honey (optional)

D I R E C T I O N S

1. Bring water, cinnamon and nutmeg to a boil in a medium saucepan.

2. Stir in oats. Cook for about 5 minutes until most of the water has been absorbed.

3. Turn off heat and stir berries and yogurt into the oatmeal.

4. If desired, top with an extra sprinkle of cinnamon or a small drizzle of honey.

berry good O A T M E A L

makes 8-10 muffins (serving size: 2-3 muffins)

D I R E C T I O N S

1. Pre-heat the oven to 350 degrees. Lightly spray a muffin pan with cooking spray ~ use cupcake liners to take these on the go!

2. Beat eggs, egg whites, and yogurt until fluffy. Add peppers, salsa, sea salt and pepper. Mix well. Pour mixture into pan and bake for 15-20 minute until toothpick comes out clean.

3. Makes 8 muffins. One serving equals 2-3 muffins, depending on size. These are great warm or cold, and perfect for on the go!

spicy señorita


4 whole eggs

4 egg whites

1⁄4 cup Greek yogurt

1⁄2 cup bell peppers, chopped

2 Tbs fresh salsa

A pinch of sea salt and fresh ground pepper

FRITTATA MUFFINS

M1 M2 M3 M4 M5

M1 M2 M3 M4 M5

wedding program

Blend & enjoy!

Blend & enjoy!

Blend & enjoy!

Blend & enjoy!

Blend & enjoy!

Blend & enjoy!

1 packet or scoop Perfect Fit Protein

1⁄2 cup unsweetened almond milk

1⁄2 cup water

1⁄2 cup ice

1 tsp cinnamon

1 serving Perfect Fit Protein

1 cup unsweetened vanilla almond milk

1 Tbs ground flaxseed

1 Tsp cinnamon

½ frozen banana

2 ice cubes

5 frozen strawberries

3 Tbs of unsweetened shaved coconut

1 cup coconut water or 1 cup almond milk

1 scoop or packet of Perfect Fit

1 serving Perfect Fit Protein

½ Tbs peanut or almond butter

1 cup vanilla almond milk

4 ice cubes or ½ frozen banana

If you have a powerful blender, we love adding 10 almonds for texture!

1 serving vanilla Perfect Fit Protein

½ cup frozen pineapple

1 cup coconut water

2 handfuls spinach

1 inch fresh ginger, peeled

8 oz coconut water

½ cup ice

1 scoop chocolate Perfect Fit Protein

makes 1 serving

makes 1 serving

makes 1 serving

makes 1 serving

makes 1 serving

makes 1 serving

R E C I P E S

slim downS M O O T H I E

sweet cinnamonS W I R L

straweberry coconutS M O O T H I E

peanut butterB L I S S

pineappleP R I N C E S S

cocoa coolerS M O O T H I E


makes 3-4 servings


1⁄2 cup of coconut milk

1⁄2 cup of unsweetened almond milk

1⁄4 cup whole chia seeds

1 Tbs of pure maple syrup or agave

T O P P I N G S

( P E R S E R V I N G )

1 Tbs unsweetened coconut shavings

1 tsp cacao nibs

D I R E C T I O N S

1. Add coconut milk, almond milk and maple syrup to a large bowl and then, stir in chia seeds.

2. Whisk together and allow to sit for 3 minutes. Whisk it again before covering and placing in the fridge for an hour or overnight.

3. Top with your coconut shavings and cacao nibs before serving and enjoy!

pick me up C H I A P U D D I N G

makes 12 bites (2 bites per serving)


1 scoop coconut Perfect Fit Protein

¼ cup dried apricots, unsweetened

5 whole medjool dates, pitted

¼ cup almonds

2 Tbs coconut flakes

4 tsp coconut oil

D I R E C T I O N S

1. Place dates in a food processor and blend into a paste-like consistency. Add to a separate bowl and set aside.

2. Next, chop the apricots in the processor and add to the dates. Lastly, add almonds to grind in the processor and add them to the bowl as well.

3. Add all remaining ingredients to the bowl and stir until fully combined. Roll into ½-1” balls. Place in the refrigerator for 30 minutes to set! 2 bite equals 1 serving.

coconut apricot B I T E S

M1 M2 M3 M4 M5

M1 M2 M3 M4 M5


makes 1 serving


½ cup garbanzo beans (chickpeas)

¼ cup cucumber, diced

¼ cup red bell pepper, diced

1 Tbs onion, diced

1 Tbs grapefruit juice

1 tangerine, juiced

1 tsp tangerine zest

1 tsp red wine vinegar

D I R E C T I O N S

1. Toss beans and veggies together in a bowl.

2. Combine liquids together in a separate bowl.

3. Drizzle the juice mixture over the veggies and mix until evenly covered.

garbanzo citrus S A L A D

makes 3 servings

K & K A L E salad

M1 M2 M3 M4 M5


4 cups kale, stemmed and chopped (we love chopping with kitchen shears- so easy!)

2 bell peppers, chopped

½ red onion, chopped

¼ cup pine nuts

1 small bunch cilantro, remove large stems

lean protein (optional)

quinoa crisps (optional)

L E M O N Z E S T D R E S S I N G

2 fresh lemons, juiced

2 Tbs grape seed oil

2 Tbs agave

Zest from 1 lemon

Pinch of himalayan pink salt

1. This is our absolute favorite salad - it’s so zesty and delicious!

2. Rich with superfoods, the K & Kale is a powerhouse salad packed with antioxidants, iron, B vitamins and metabolism-boosting benefits! Eat your heart out, girl!

3. You can top with any lean protein or enjoy as a side salad. Top with quinoa crisps when it’s ready to eat! All ‘bout that texture baby!

M1 M2 M3 M4 M5


makes 1 serving


1-2 collard greens

4-6 oz grilled chicken

1 Tbs red onion, chopped

3 strawberries, chopped

2 Tbs fresh mint leaves, chopped

Drizzle with agave

D I R E C T I O N S

1. Lay all ingredients in your collard green. Enjoy!

strawberry fields W R A P

makes 1 serving


1-2 collard greens

¼ cup garbanzo beans (chickpeas)

½ avocado smashed

2 Tbs finely chopped red onion

2 basil leaves finely diced

2 Tbs yogurt

¼ lemon juiced, pinch of salt

D I R E C T I O N S

1. Mix ingredients and lay in your collard green!

chica chickpea W R A P

M1 M2 M3 M4 M5

M1 M2 M3 M4 M5


makes 1 serving


¼ cup onions

1 chopped garlic clove

½ zucchini, chopped

½ jalapeño, diced

1 tsp olive oil

½ cup black beans

¼ cup cooked quinoa

a squeeze of lime

D I R E C T I O N S

1. Heat the olive oil in a pan. Sauté the onions, garlic, zucchini and jalapeño until cooked almost all the way through.

2. Add the black beans to the pan to heat up.

3. Serve with the quinoa and a squeeze of lime on top!

spicy lime V E G G I E B O W L

makes 1 serving


4 oz tempeh, cut into thin strips

½ cup carrots, grated

½ cup cucumber, grated

½ lemon, squeezed

2 tsp basil or mint, finely chopped

1 tsp real honey

D I R E C T I O N S

1. Spray medium skillet with non-stick cooking spray.

2. Cook tempeh strips over medium heat for about 5 minutes until heated through.

3. Remove from heat and toss all ingredients and juice from lemon together in a bowl.

4. If you’d like, you can chill the cooked tempeh before mixing in with other ingredients for a cool, refreshing morning salad.

so fresh & S O L E A N

M1 M2 M3 M4 M5

M1 M2 M3 M4 M5


makes 1 serving


6 oz chicken breast (or you can use a ½ cup of chickpeas!)

½ cup veggie or chicken broth

4 whole cloves garlic

2 sprigs fresh rosemary

a pinch of salt and pepper

¼ cup cooked quinoa

4 stems of asparagus

D I R E C T I O N S

1. Preheat oven to 350.

2. In a baking dish, put chicken breast, chicken broth, whole garlic cloves, rosemary, a pinch of salt and pepper.

3. Cover and bake for 25 minutes or until done.

4. Serve with cooked quinoa and asparagus.

5. This recipe is great to double or triple so you have leftovers!

S P R I N G C H I C K E N bake

makes 1 serving


1⁄2 cup green beans

2 Tbs vegetable broth

1⁄2 Tbs garlic, minced

1 1⁄2 cup spinach

1⁄2 cup of peas

1⁄4 cup black beans, cooked

½ avocado

A pinch of red pepper flakes

D I R E C T I O N S

1. Start by sautéing green beans with garlic in the vegetable broth.

2. After the green beans start to soften, add in the peas and spinach. Cook until the spinach is wilted and everything is heated through.

3. Once done, place all the vegetables on top of the black beans that are already cooked in a bowl. Add salt to taste.

4. Top with avocado and a pinch of red pepper flakes.

L E A N B R I D E dish

M1 M2 M3 M4 M5

M1 M2 M3 M4 M5

wedding program

makes 1 serving


6 oz fillet of salmon

1 carrot, sliced

3 tomatoes

1 cup kale

6 stems of asparagus

2 Tbs lemon juice

1⁄2 Tbs grapeseed oil

1⁄2 lime or lemon

D I R E C T I O N S

1. Pre-heat your oven to 400 degrees.

2. Chop your kale and carrots and mix in a bowl with lemon juice.

3. Make a small 'boat' out of aluminum foil, and place your kale and carrot mixture down on the bottom of it, along with your asparagus and drizzle with grapeseed oil.

4. Place your salmon on top of the bed of kale and carrots. Place lemon slices on top of the salmon, along with a dash of salt and pepper.

5. Bake at 400 for 20-25 minutes.

R S V Proasted vegetable salmon plate

R E C I P E S

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Tone It Up Nutrition Plan

The Recipes provided herein contain ingredients that may cause allergic reaction in some individuals. These recipes are suggestions only. Do not make a recipe that contains ingredients that you are allergic to. If you are unsure about potential allergic reactions please consult your

family physician. If you would like advice on how to replace certain ingredients feel free to email [email protected]

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Any application of the recommendations set forth in this website and program from Tone It Up LLC, ToneItUp.com TM, or in any personal consultation by phone, email, in-person, or otherwise, is at the reader’s discretion and sole risk. The information offered is intended for people in good health. Anyone with medical problems of any nature should see and consult a doctor before starting any diet or exercise program. Even if

you have no known health problems, it is advisable to consult your doctor(s) before making major changes in your lifestyle.

The material contained on ToneItUp.com and in the Tone It Up Nutrition Plan, is provided for educational and informational purposes only and is not intended as medical advice. The information contained on this website and program should not be used to diagnose or treat any illness. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions.

This information on this website has not been evaluated by the FDA and is not intended to treat, diagnose, cure or prevent any disease, metabolic disorder or health problems. We cannot and do not give you medical advice. You should seek prompt medical care for any specific health issues and consult your physician before purchasing any product(s). We do not recommend the self-management of health problems. Information obtained by using our services is not exhaustive and does not cover all diseases, ailments, physical conditions or their treatment.

By purchasing this program you agree that you will consult your doctor, physician or health care provider before beginning the nutrition or exercise program or taking into practice any and all tips from the website. Use of the programs, advice, and information contained in this

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Author’s Disclaimer

The authors of The Tone It Up Nutrition Plan are not doctors. The advice the authors provide herein, is based on years of practical application, dealing with the needs of their own health and physique as well as the needs of others. Any recommendations the authors may make to you

regarding diet, including, supplements and herbal or nutritional treatments must be discussed between you and your doctor(s) to ensure protection for client and Tone It Up.

gluten-free - amazon s3...what if i'm not hungry, but it's time for a meal? grab something...

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