Tone It Up! Wedding - Program

BY C E RT I F I E D P E R S O N A L T RA I N E R S
& N U T R I T I O N C OAC H ES
K A R E N A DAW N & K AT R I N A S C OT T
W I T H R EG I S T E R E D D I E T I T I A N
LO R I Z A N I N I
W E D D I N G P H OTO G RA P H Y BY
JA N A W I L L I A M S
©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.
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
3 MONTHS UNTIL 19
2 MONTHS UNTIL 20
1 MONTH UNTIL 21
WEEK 1 24
WEEK 2 33
WEEK 3 42
WEEK 4 51
CALORIE ADD ONS 65
RECIPES 66
WELCOME TO YOUR bridal edition
Congratulations! 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 checkins on Instagram, Twitter and in the Community.
These memories will last a lifetime!
xo,
TIU BRIDE LIFESTYLE wedding program
THE TI U B R I D E lifestyle
Below you will find a checklist of what you’ll include in your lifestyle every day.
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.
TIU BRIDE LIFESTYLE 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!
HOW TO FOLLOW THIS PLAN wedding program
H OW TO F O LLO W this plan

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 Perfect Fit Unwind 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!
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 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. Tortilla in
moderation. 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.
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
WEDDING TIPS wedding program
A F EW WAY S T O reach your goals

ASK 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.
@TONEITUP @TONEITUP TONEITUP.COM TONE IT UP TONE IT UP @KARENAKATRINA
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.
stress relief T I P S
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.
BE PRESENT & ENJOY THE SCHEDULE, PLAN AND

MOMENT! VISUALIZE WHAT YOU WANT!
The time leading up to your wedding is special! The most stressful thing about planning a wedding
Take some time each day, especially during those is staying organized, figuring out what you want and
overwhelming moments to look at the big picture: finding time to do it all. First, figure out what you
You’re getting married, about to celebrate your love want by spending an afternoon creating a vision
and start a new life! Savor each day as much as you board of your favorite wedding ideas ~ dresses,
can. On the big day just remember this... everyone is themes, tables settings, floral arrangements, etc.
here for YOU and this is your day!! Have fun, laugh, Next, print out a calendar and start blocking specific
play and ENJOY! days and times to get what you need done. Plan days
to research, call, or meet vendors. Schedule your
STAY CONNECTED TO YOUR dress fittings, cake testing, putting together invites
SWEETHEART and commit to following through! No skipping
Don’t let your wedding overshadow your scheduled tasks :)
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!
stress relief T I P S
COMMUNICATE WITH BREATHE & MEDITATE
EVERYONE! Meditation eases tension, relaxes your muscles and
Planning for your wedding isn’t supposed to be a one calms your mind. And best of all, it’s simple, easy
woman show. Ask for help. Delegate tasks and always and free! Sit comfortably somewhere quiet, close
be as clear as possible with what you need from your your eyes and begin by placing your attention on
friends, family and bridal party. Of course, be nice your breath. Take long, deep, even breaths as you
and polite, but don’t be shy! Everyone is here for you, turn your awareness to your heart. Find stillness and
to make your special day memorable and fabulous. connect with your inner self. Thoughts coming up?
It’s also super important to communicate with your It’s okay. Let them come up. Just bring your attention
planner, vendors and photographer (especially your back to your breath, to your heart and to your
photographer!) about what your big picture ideas are stillness. Find 5-10 minutes each day to get your zen
for your wedding day! on :) The best times to meditate are in the morning
after your BootyCall or before you go to bed!
JOURNAL WHAT YOU’RE

FEELING! STAY CALM
Rest your mind at ease by taking time to journal and Grab a bottle of lavender essential oil to keep in
express yourself throughout this process. Whether your purse and dab on your wrists anytime you
you’re feeling stressed, anxious, excited or all over need to ease stress. Chamomile tea also has a very
the place, it’s very soothing to allow yourself a safe soothing effect, making it great to sip on when you’re
place to let it all out. Visualize your big day. researching on your computer or talking to your
planner. Making a green juice or smoothie? Add
celery! Celery contains minerals like magnesium
PRACTICE GRATITUDE
Regardless of the minor or major dilemmas that proven to be naturally calming to your system.
may arise leading up to your big day, just remember,

there is so much to be thankful for! Keeping your THIS WILL BE THE HAPPIEST
focus on the good things will ease stress and lead the DAY OF YOUR LIFE
way for more to be thankful for. Make a list, keep it Keep in mind that things will not always go as
with you and read it often! expected. Leading up to your big day, and even on
your actual wedding day, unexpected things might
PAMPER YOURSELF come up. Remind yourself that these little things
Take time to de-stress with massages, bubble baths, won't matter in the long run. Have fun and enjoy
manicures, at-home facials, and anything else that yourself. Remember this: It doesn’t matter what
makes you feel fabulous. This is not an indulgence, may or may not go wrong, this is your day! YOU
it’s a necessity! ARE GETTING MARRIED and everyone is here to

celebrate YOUR LOVE!
BRIDESMAID TIPS wedding program
TI PS TO B E TH E sweetest BR I D E S M A I D
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!
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 when Kat and I were bridesmaid dress shopping and
planning. There’s A LOT to plan. Be there and offer she hadn’t had a bite in hours. As her blood sugar
your help for everything from dress shopping, decor, was dropping, I pulled out the fresh squeezed juices
food tastings, invitations, floral appointments... and raw almonds I had stashed in my purse. Bingo,
anything! And be sure you make it fun: Throw a little we were good to go!
invitation party—cook her a healthy meal and have
some wine while sending out invitations. WORK IT OUT.
Just like remembering to eat, workouts can
FEED THE BRIDE! sometimes get lost in the shuffle. Make sure the
With all the running around and mental distractions bride gets in her workouts, even if she says she
of planning the wedding and even on the big day— doesn’t have time. Remember, a sweat session will
the bride can often forget to eat. Whether it’s the reduce stress and help the bride stay balanced.
jitters, too much going on or just pure excitement Knock down her door, lace up those sneakers and
that’s keeping her from sitting down to a meal, make hit the pavement with her. Yoga is also great way to
sure the bride eats and stays hydrated! Keep healthy de-stress while challenging yourself in a relaxing
snacks and water on hand. This tip came in handy setting!
TI PS TO B E TH E sweetest BR I D E S M A I D
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
LISTEN ALWAYS. beautiful bride calm and feeling amazing. Hit the
Be there for moral and emotional support. Listen
spa for a massage, get manicures and pedicures, go
to the bride, sometimes she may just want to vent.
shopping or do something that makes her laugh.
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 ;)
THR OW I N G A wedding shower

Enjoy this time too... it’s really special for you!
PLAN IN ADVANCE! SET THE GUEST LIST

Start by making inspiration boards: browse popular If the wedding is small or at a destination, it’s
websites, blogs and magazines for ideas and okay to invite guests not invited to the big event.
inspiration. Also remember showers are normally Otherwise, be sure everyone invited to the shower is
thrown one to three months before the big day! 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
SHARE THE LOVE!
of the bride and groom, sisters, family, friends and
Ask other Bridesmaids if they have any ideas or want
to help out. Have you hosted other events? Does neighbors.
another bridesmaid want to be more involved and
help? Put some feelers out there or ask the Bride PLAN THE MENU
what she thinks. 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,
ASK THE BRIDE WHAT
a full meal or a combination. Decide what direction
SHE WANTS!
you want to go and plan what foods will be served.
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 TIME IT RIGHT
the reigns. It’s a big no-no to have the bride plan her Just like when you throw any other party, you need to
own shower, so be sure you remind her to sit back plan enough time for mingling, fun activities, eating
and relax! If she says it’s too much on your plate... and opening gifts. Make sure you appoint someone
just know this only happens once in a lifetime, so to take notes when the bride is opening gifts so
insist you want to! She’ll return the favor when you thank you cards can go out!
get married too!
HOSTESS WITH THE MOSTESS!
PICK A THEME On the day of the shower, greet guests, make sure
Once you know what the bride wants and you’re everyone has been introduced and most importantly,
aware of the options out there, it’s time to choose make sure the bride is relaxed and taken care of.
a location & theme. The possibilities are endless: Between family members, friends and opening gifts,
from tea parties, gardens, a beach day, beauty & emotions can run high. Pay attention to what she
pampering, wine tasting or brunch and styles that might be feeling, and be there for her!
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?
AL L THE fun details

SIGNATURE COCKTAILS DECORATIONS
A signature drink is always fun! Think of the Details are important. Think of fun straws, pretty
bride’s favorite flavors, ask around for opinions, table settings, colorful desserts, cupcake liners,
and put together a tasty cocktail that will also spur labels for food & cocktails and serving plates. Be
conversations. Red or white sangria, mimosas, or sure to print out photos of the couple and find
a mixed drink are all fair game. Prefer to keep it creative ways to display them throughout the
simple? Dress the glass by adding mint to lemonade location for a touch of romance!
or a sprig of lavender to a glass of bubbly. This looks
classy and tastes great! ACTIVITIES & GAMES
Games are a shower tradition! Get creative or go with
GIFTS some of our favorites...
A major part of the shower is bringing gifts for the
bride to be! Be sure the registry has been made and Instead of a guestbook, we love the idea of a
include it in the shower invitation. You can also memory jar, where guests write their favorite
ask guests to bring gifts based on the theme of the memory of the bride to be. Set up a large vase,
shower like lingerie, kitchen essentials or garden pretty note cards and pens at a table for a fun and
related goodies. decorative activity.
SHOWER FAVORS Gather fun facts from the fiancé about their
A detail not to be overlooked! Fun ideas we’ve seen favorite food, music, place to have a drink etc and
include mini wine bottles with personalized labels, have the bride guess the right answers. This is also
starfish ornaments if the shower is beach themed, fun if you video tape the fiancé answering these, so
hot chocolate mix in mason jars, homemade granola, you can play their responses after the bride answers.
fruit preserve, herbs or mini succulents in cute
containers. Have guests write down their favorite piece
of romantic advice, switch papers and take turns
FUN PLACE CARDS reading them aloud.
If you’re planning a sit down event, place cards are
essential. If you go the creative route, you can always Our favorite game is to have everyone write one
double the place cards with the party favors. Some line of the bride’s vows! We’ve done this twice now
of our favorite ideas include personalized treats like and it’s so funny. Everyone gets a piece of paper,
cookies, chocolate bars or cake pops or tiles with submits one sentence and the bride reads it out
guests names written in pretty writing. loud to everyone at the end! She doesn’t have to read
them at the wedding though! ;)
13 THINGS YOU DIDN'T KNOW YOU NEEDED

on your wedding day
1. SANDPAPER 7. ENVELOPES
Make sure those slippery new shoes have some grip on the Put all your vendor tips in envelopes before the big day,
bottom. Use a little bit of sandpaper on the bottom to make and have them all set to go. You can even add a little
them more dance floor friendly ;) No slips for this bride! thank you note to each vendor. Having them prepared in
advance makes the situation of giving tips less awkward
2. BATTERIES and much easier.
You never know what might be battery powered or what
might need batteries! Make sure to ask your wedding 8. A NICE HANGER
planner or someone in your wedding party to bring just a Your bridesmaid dresses will be photographed and so will
few double and triple As for anything that might come up. your Wedding dress. Bring a nice hanger for the photos, it
will look nicer and more personalized! Check out Etsy for
3. WHITE CHALK some really cute, inexpensive hangers to give the photos
This is great to cover up any unexpected smears or that special touch.
smudges on your dress!
9. WATER & SNACKS
4. LIST OF MUST HAVE PHOTOS Remember to hydrate and eat! It’s important to eat even
As much as you may have communicated with your a little something to make sure that you are feeling your
photographer beforehand, having a list the day of will make best and not so hungry.
sure that you include your grandmother’s veil, your Great
Uncle John, or your little cousin Anna in the family photos! 10. BABY POWDER
This is great on hot days to keep you dry, or to help fit feet
5. CUTE FLATS OR WEDGES into tight shoes!
You may have rocked your gorgeous heels all day, but
after being in them for 4 hours, you may want to change 12. YOUR FAVORITE LIP STAIN
into something a little more dance floor friendly for the You’ll be doing a lot of kissing and sipping... so choose a
remainder of the night so you can enjoy some music stain to make the color last longer! Choose a color you love
and dancing with your groom! You can also order $3 flip and test in photos before your wedding day.
flops online for your whole bridal party. Keep them in a
basket next to the dance floor so they’re right there when 11. OIL SHEETS
needed! Try asking one of your bridesmaids to be on flip You’ll be blushing and beaming, so bring a couple oil
flop duty ;) sheets for your face!
6. A STRAW 13. A 'BE PRESENT. NO CELL PHONES

You won’t want to leave your mark on your glass, or DURING THE CEREMONY' SIGN
smudge your lip color. Drinking out of a straw helps Trust us! Have your guests put those phones, iPads and
keep teeth clean and you won’t need to be constantly mobile devices away. You have a photographer for a
reapplying lip gloss! Bring one in your purse that’s cut reason and you want to look around and see your families
down in half. smiling faces, not a bunch of iPhones! This is the new
wedding etiquette that everyone is finally applying.
PREPARI N G F O R Y O U R big day

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.
3 M ON THS U N T I L Y O U R big day

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.
STICK TO YOUR WORKOUTS! SAY BYE TO SUGAR

Set your alarm at least 4 times a week to get your Cut out all fake sugars! Say goodbye to chemicals
Booty Call in. Making sure to sweat and tone every- that cause you to hold on to stubborn fat cells, make
day will payoff on your big day! you tired and cause hunger and cellulite. In return
An easy place to find a workout is on the DAILY you can say hello to abs, a healthy brain, healthy
WORKOUT page on ToneItUp.com! We release daily joints, a functioning liver, beautiful skin and a higher
routines along with toning moves! metabolism. We know you'll never go back :)
#200BYWEDDING KEEP IT NATURAL

Are you doing your 200 miles by the Wedding? 14 Kick your diet soda, unnatural flavored waters,
weeks out, we challenged you to 14 miles per week, or splenda packets, boxed diet foods, sweetened yogurt
an average of 2 miles per day. It’s not too late to start! and sugar-free coffee creamers to the curb! It’s
NOT worth it! You should be able to pronounce all
JOURNAL ingredients on the side of your packaging. You're
Take 5 minutes every morning to journal and set now asking, well what do I eat!? If you like soda, you
your intentions for the day. Map out how you’ll can look for an organic kind like 'Blue Sky' or others
accomplish everything and don’t sweat it if things made with stevia. You can also drink flavored waters
don’t go as planned. Remember what you’re grateful that are all natural without the chemical sweeteners.
for and be sure to give your fiancé a big hug! We like coconut water and kombucha. If you’re
looking for a better sugar option, try Sugar ‘In the
Raw’.
GOOD CARBS
Get Clean and Focus in on your Nutrition! The word
'carb' has become scary. Carbs are vital! They're how MAKE SURE TO MAKE TIME
you burn fat. Carbohydrates must be present to burn Plan ahead to follow your Tone It Up Nutrition Plan!
fat in your body. Remember in science class? "Fat We want you to stick to your 5 meals a day. With all
burns in a carbohydrate flame." This month is when the planning, errands and stress you can forget to
you start to cut out all processed carbohydrates. eat. This will decrease your metabolism and you’ll
This includes crackers, chips, white breads, sugary feel cranky... We want you to enjoy this time and be
cereals, white pasta & candy. Stick to sweet potato, happy!
quinoa, brown rice, whole wheat wraps, oatmeal and
whole grain cereals instead.
2 M ON THS U N T I L Y O U R big day

Are you getting excited!? It’s time to fine tune and fine tone...
BOOTY CALL! SCHEDULE A MASSAGE!

Fit in at least 4 Booty Calls per week that are 30 You’ve been busy, working out hard, and you deserve
minutes of cardio plus 4 toning sessions. Check the some pampering.
weekly schedule on ToneItUp.com for suggestions!
You can also do the Bridal Babe routine 2x per week! GET GLOWING
Remember your 200byWedding! 2 miles per day! Start experimenting with sunless tanner! Find one
you are comfortable with and try applying to get an
BOTTOMS UP even tan going for the wedding so you don’t look
That’s right, it’s time for SHOTS... Healthy ones, of orange :)
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!
1 MON TH U N T I L Y O U R big day

Are you getting excited!? It’s time to fine tune and fine tone...
GO GREEN! DON’T FORGET!

Have 3 cups of greens per day. This will help cleanse Apply for your marriage licensee ~ Without it you
you, and also will get your skin in tip-top condition! and your future sweetie won’t be legally married!
You’ll be glowing the entire month from all the green
veggies you’re eating. Write Thank You notes to a few people who mean the
most to you. Your gratitude toward them will mean
ALWAYS ON THE GO? so much and sitting down and taking time to do this
Having trouble squeezing in meals? You can have is a great de-stressor. It will remind you of all the
smoothies or juices with spinach or kale in them! things you’re thankful for!
See our favorites in your recipe section. You can
replace one meal and one or two snacks a day with a Take a night off planning and prepping and a have
smoothie or juice. a date night! Relax with your fiancé and don’t talk
about the wedding. Give your brain time to unwind
and to enjoy the company of each other, without
SWEET TOOTH
wedding talk.
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
WEDDING PROGRAM wedding program
sample day
Your Meal 1 is totally fruity just for you, cutie!
M1
Optional coffee or Awaken Tea
Optional Meta D or Bombshell Spell!
Meal 2 is designed to be quick

M2 and easy... so your day is breezy.
We designed a lot of your Meal 3s to be

M3 meal-prepped recipes for all you busy
babes out there! If you’re dining out, choose
Lean, Clean ’N Green!
Your Meal 4 is also quick and on-the-go.

M4 Feel free to grab your already prepared
meals 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.
Meal 5 is up to you! You can either meal

M5 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.
1 Do something active!
#200BYWEDDING
We love ordering our favorite Tone It Up
recipes from TIUFresh.com! You'll receive
fresh ingredients along with the recipes to 2 Hydrate ~ drink lots of water
create them right to your doorstep!
3 Check in with the community
Get your meals delivered HERE!
#TIUteam @toneitup #TIUbride
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!
WEDDING PROGRAM wedding program
check your pantry

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

¨¨ Peanut or almond butter ¨¨ Wine ¨¨ ________________________
¨¨ Almond milk ¨¨ Kombucha ¨¨ ________________________
¨¨ Quinoa ¨¨ Apple Juice ¨¨ ________________________
¨¨ Coconut flakes ¨¨ Cinnamon Tea ¨¨ ________________________
¨¨ Flaxseed ¨¨ Coconut water ¨¨ ________________________
¨¨ Chia seed ¨¨ Coffee/Espresso ¨¨ ________________________
¨¨ Agave or Honey ¨¨ Sparkling water ¨¨ ________________________
¨¨ Maple Syrup ¨¨ ________________________
¨¨ Cacao nibs ADD YOUR OWN! ¨¨ ________________________
¨¨ 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 ¨¨ ________________________ ¨¨ ________________________
WEEK ONE wedding program
grocery list
WHEN YOU PLAN YOUR MEALS FOR THE WEEK, TAKE STOCK OF WHAT YOU HAVE AT HOME AND WHAT YOU NEED TO BUY.
FRUIT PROTEIN AND MISC. ¨¨ ________________________

¨¨ Frozen strawberries ¨¨ Perfect Fit Protein ¨¨ ________________________
¨¨ 3 peaches ¨¨ 12 oz. salmon ¨¨ ________________________
¨¨ 9 lemons ¨¨ 18 oz. chicken ¨¨ ________________________
¨¨ 1 lime ¨¨ 18 oz. lean protein ¨¨ ________________________
¨¨ 1 banana ¨¨ 1 container egg whites ¨¨ ________________________
¨¨ 2 containers blueberries ¨¨ 1 carton eggs ¨¨ ________________________
¨¨ 2 grapefruit ¨¨ 2 almond/coconut milk ¨¨ ________________________
¨¨ 1 small orange
yogurts
¨¨ ________________________
¨¨ 1 can garbanzo beans ¨¨ ________________________
VEGGIES ¨¨ 1 can black beans ¨¨ ________________________
¨¨ 1 ½ cups your favorite DIPS & FLAVORING! ¨¨ ________________________
green veggies
¨¨ Fresh basil ¨¨ ________________________
¨¨ 2 bags lettuce ¨¨ 1 bundle cilantro ¨¨ ________________________
¨¨ 1 bag baby carrots ¨¨ Favorite TIU dressing ¨¨ ________________________
¨¨ 3 carrots ¨¨ Hummus ¨¨ ________________________
¨¨ 1 container cherry tomatoes ¨¨ Guacamole ¨¨ ________________________
¨¨ 4 bunches kale ¨¨ ________________________
¨¨ 1 bundle asparagus MISC.
¨¨ ________________________
¨¨ 2 cucumbers ¨¨ Apple juice ¨¨ ________________________
¨¨ 1 ½ cups green beans ¨¨ Ezekiel or GF bread ¨¨ ________________________
¨¨ 1 head garlic ¨¨ Favorite nuts ¨¨ ________________________
¨¨ 1 package spinach ¨¨ Vegetable broth ¨¨ ________________________
¨¨ 1 bag frozen peas ¨¨ 3 TIU approved bars ¨¨ ________________________
¨¨ 4 avocados MAKE IT YOUR OWN! ¨¨ ________________________
¨¨ 2 bell peppers Don't forget to add the foods you
¨¨ ________________________
¨¨ 1 red onion need for extra snacks & meals.
¨¨ ________________________
¨¨ 2 sweet potatoes - 3 Bridal Bowls ¨¨ ________________________
¨¨ 1 package mushrooms - 3 TIUapproved desserts (optional)
¨¨ ________________________
- 2 Chia shots (optional)
¨¨ 1 bag spinach ¨¨ ________________________
¨¨ 1 shallot ¨¨ ________________________ ¨¨ ________________________
¨¨ Collard greens ¨¨ ________________________ ¨¨ ________________________
¨¨ ________________________ ¨¨ ________________________
monday
AM Coffee / Awaken Perfect Fit Tea
or Meta D
¨ Perfect Fit Multivitamin
Strawberry Coconut Smoothie

M1
5 frozen strawberries
3 Tbs unsweetened coconut flakes
1 cup coconut water
1 scoop Perfect Fit
1 peach
M2
¼ cup your favorite nuts
Salad Parfait!
M3
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 1 Do something active!

M4 #200BYWEDDING
+ ¼ cup hummus
2 Hydrate ~ drink lots of water
M5 RSVP : Roasted Salmon

Vegetable Plate #TIUteam @toneitup #TIUbride
(See recipe in the back!)
Make 2 servings and save one for
tomorrows M3!
PM Unwind Perfect Fit Tea

26
tuesday
or Meta D
1 Perfect Fit Pancake

M1
topped with 1 cup blueberries
A TIU Approved Bar or

M2
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

M3
Vegetable Plate)
½ cucumber sliced with ¼

M4
cup guacamole 1 Do something active!
#200BYWEDDING
Lean Bride Dish 2 Hydrate ~ drink lots of water

M5
(See recipe in the back!) Check in with the community
3
Make 2 servings and save one for #TIUteam @toneitup #TIUbride
tomorrow's M3.
PM Optional TIU approved dessert
27
wednesday
or Meta D
Make Your Own Bridal Bowl!

M1
A TIU Approved Bar or

M2
1 Grapefruit and
1 Cha-Cha-Chia Shot!
Leftover Lean Bride Dish

M3
½ cucumber sliced with

M4
¼ cup guacamole
K&Kale Salad
M5 1 Do something active!
(See recipe in the back!) #200BYWEDDING
+ 6 oz. grilled chicken
Wine Not Wednesday! Enjoy a 3 Check in with the community

PM #TIUteam @toneitup #TIUbride
glass of wine or kombucha!
4 With your glass of wine in hand, knock

out some of those to-dos with your
fiancé and have fun with it!
28
thursday
or Meta D

M1
1 peach
M2
Salad Parfait!
M3
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!
1 cup baby carrots

M4
+ ¼ cup hummus
#200BYWEDDING
6 oz grilled chicken
M5
½ baked sweet potato
2 cups kale topped with
½ lemon, squeezed Check in with the community
3
2 tsp olive oil #TIUteam @toneitup #TIUbride
Double this and save leftovers for
tomorrows M3!
PM Cinnamon Tea
29
friday
or Meta D
Wedding Slimdown Omelet

M1
Serve with 1 slice toasted Ezekiel
bread.
1 peach
M2
M3 Leftovers from last nights M5!
Cocoa Cooler Smoothie

M4
8 oz coconut water
½ cup ice
1 scoop Chocolate Perfect Fit
Protein
#200BYWEDDING
Lean Bride Dish
M5
(See recipe in the back!) 2 Hydrate ~ drink lots of water

Turn off the phone, computer and TV
4
for some QT. Light some candles and
see what happens ;)...could turn in to
workout #2!
30
saturday
or Meta D

M1
1 container coconut or almond milk

M2
yogurt topped with 1 Tbs coconut
flakes and 1 Tbs cacao nibs
M3 Chica Chickpea Bikini Wrap

½ cucumber sliced with

M4
¼ cup guacamole
RSVP: Roasted Salmon

M5
Vegetable Plate
(See recipe in the back!) 1 Do something active!
#200BYWEDDING


31
sunday
or Meta D
Wedding Slimdown Omelet

M1
Serve with 1 slice toasted Ezekiel
bread + 1 small orange
1 grapefruit
M2
+ a TIU Approved Bar
Salad Parfait!
M3
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!
Cocoa Cooler Smoothie

M4
8 oz coconut water
½ cup ice Do something active!
1
1 scoop Chocolate Perfect Fit #200BYWEDDING
Protein
M5
½ baked sweet potato 3 Check in with the community
2 cups kale topped with #TIUteam @toneitup #TIUbride
½ lemon, squeezed
4 Take a few moments to express to each
2 tsp olive oil.
other the reasons you first fell in love.
32
WEEK T
OWN EO wedding program
grocery list
FRUIT DIPS & FLAVORING! ¨¨ ________________________

¨¨ 2 limes ¨¨ 1 bundle cilantro ¨¨ ________________________
¨¨ 2 containers raspberries ¨¨ Fresh basil ¨¨ ________________________
¨¨ 1 grapefruit ¨¨ Fresh mint ¨¨ ________________________
¨¨ 1 tangerine ¨¨ Salsa ¨¨ ________________________
¨¨ 4 apples ¨¨ Hummus ¨¨ ________________________
¨¨ 7 lemons MISC.
¨¨ ________________________
¨¨ Grapes ¨¨ ________________________
¨¨ Favorite nuts ¨¨ ________________________
¨¨ 2 bananas ¨¨ Almonds
¨¨ 1 container strawberries ¨¨ ________________________
¨¨ Trail mix ¨¨ ________________________
VEGGIES ¨¨ 1 kombucha ¨¨ ________________________
¨¨ 5 bell peppers ¨¨ Pineapple juice ¨¨ ________________________
¨¨ Collard greens ¨¨ Green tea ¨¨ ________________________
¨¨ 1 red onion ¨¨ 1 green juice ¨¨ ________________________
¨¨ 4 cucumbers ¨¨ 2 TIU approved bars ¨¨ ________________________
¨¨ 1 bunch kale MAKE IT YOUR OWN! ¨¨ ________________________
¨¨ Sugar snap peas Don't forget to add the foods you
need for extra snacks & meals.
¨¨ ________________________
¨¨ 1 bundle asparagus ¨¨ ________________________
¨¨ 2 packages mixed greens - 2 TIU approved desserts (optional) ¨¨ ________________________
- 2 Glowing Skin Shots (optional)
¨¨ Carrots - 1 of your favorite M3 ¨¨ ________________________
¨¨ 1 cup favorite green veggies - 1 Bridal Bowl ¨¨ ________________________
PROTEIN ¨¨ ________________________
¨¨ ________________________ ¨¨ ________________________
¨¨ Perfect Fit Protein ¨¨ ________________________
¨¨ 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
WEEK T
monday
or Bombshell Spell
Spicy Señorita Frittata Muffins

M1
Eat 3 muffins with 1 slice Ezekiel toast
8 oz. unsweetened iced green

M2
tea and one 6 oz. container
coconut or almond milk yogurt
topped with 1 cup raspberries
Strawberry Fields Bikini Wrap

M3
Spicy Hummus Cucumber Raft

M4
1 sliced cucumber
¼ cup hummus
3 Tbs pine nuts
a pinch of paprika #200BYWEDDING

M5 Garbanzo Citrus Salad
3
+ ¼lb grilled shrimp. Double the #TIUteam @toneitup #TIUbride
recipe and save one serving for
tomorrows M5!
35
WEEK T
tuesday
or Bombshell Spell

M1
Eat 3 muffins with 1 slice Ezekiel toast

M2
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.
K&Kale Salad
M3
+ ¼ cup black beans
+ 1 apple
+ sparkling water and lemon
Grab a freshly made green juice!

+ a TIU Approved Bar #200BYWEDDING

Leftover Garbanzo Citrus Salad
M5
+ ¼lb grilled shrimp 3 Check in with the community
Take a evening candle light or yin yoga

PM Unwind Perfect Fit Tea 4
class together. If there's no studio
nearby, find any online class!
36
WEEK T
wednesday
or Bombshell Spell

M1
Eat 3 muffins with 1 slice Ezekiel
toast
1 cup grapes
M2
K&Kale Salad
M3
+ 1 apple
+ sparkling water and lemon
1 cup sugar snap peas and

M4
½ cup hummus
#200BYWEDDING
M5 2 Hydrate ~ drink lots of water
⅓ cup cooked quinoa
8 spears asparagus 3 Check in with the community
+ your favorite spices
Wine Not Wednesday! Enjoy a

PM
37
WEEK T
thursday
or Bombshell Spell
Peanut Butter Bliss

M1
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

M2
1 Glowing Skin Shot (optional)
Pick out your favorite M3 from the

M3
Nutrition Plan Recipe Guide!

M4
1 sliced cucumber
¼ cup hummus 1 Do something active!
3 Tbs pine nuts #200BYWEDDING
a pinch of paprika
So Fresh & So Lean

M5 3 Check in with the community
(See recipe in the back!) #TIUteam @toneitup #TIUbride
+ 2 cups mixed greens. Double
the recipe and save leftovers for
tomorrows M5!
PM Cinnamon Tea
38
WEEK T
friday
or Bombshell Spell

M1
8 oz. unsweetened iced green tea

M2
and one 6 oz. container coconut
or almond milk yogurt topped
1 cup raspberries
+ 2 Tbs your favorite nuts

M3 (See recipe in the back!)
+ 1 apple

M4
½ cup hummus
#200BYWEDDING
Leftover So Fresh & So Lean
M5
+ 2 cups mixed greens 2 Hydrate ~ drink lots of water

39
WEEK T
saturday
or Bombshell Spell
Peanut Butter Bliss

M1
1 cup unsweetened almond milk
½ frozen banana
10 almonds
1 scoop Perfect Fit Protein
1 cup grapes
M2
+ TIU Approved Bar
or ¼ cup trail mix
K&Kale Salad
M3
+ 1 apple

M4
1 sliced cucumber
¼ cup hummus #200BYWEDDING
3 Tbs pine nuts
a pinch of paprika 2 Hydrate ~ drink lots of water

Go out for a Lean, Clean 'N Green #TIUteam @toneitup #TIUbride
M5
meal with your babe!
Date Night! Take this
4
time to relax and have fun with your
PM Unwind Perfect Fit Tea fiancé.
40
WEEK T
sunday
or Bombshell Spell

M1
topped with 1 cup strawberries,
sliced and 1 Tbs coconut flakes
1 cup grapes
M2

M3

M4
½ cup salsa or hummus
6 oz grilled chicken 1 Do something active!

M5 #200BYWEDDING
⅓ cup cooked quinoa
8 spears asparagus 2 Hydrate ~ drink lots of water
1 cup your favorite green veggies
PM 1 glass Kombucha
41
WEEK T
OHNRE E E wedding program
grocery list
FRUIT ¨¨ 1 container almond or ¨¨ ________________________

¨¨ 2 bananas
coconut milk yogurt
¨¨ ________________________
¨¨ 1 apple ¨¨ 1 can black beans ¨¨ ________________________
¨¨ 6 lemons ¨¨ 1 container egg whites ¨¨ ________________________
¨¨ 1 lime DIPS & FLAVORING! ¨¨ ________________________
¨¨ 2 containers blueberries ¨¨ Fresh rosemary ¨¨ ________________________
¨¨ Mixed berries ¨¨ Hummus ¨¨ ________________________
¨¨ Grapes ¨¨ Guacamole ¨¨ ________________________
¨¨ Dried apricots MISC.
¨¨ ________________________
¨¨ Medjool dates ¨¨ ________________________
¨¨ Chicken/vegetable broth ¨¨ ________________________
VEGGIES ¨¨ GF oats ¨¨ ________________________
¨¨ 2 packages spinach ¨¨ Almonds ¨¨ ________________________
¨¨ Asparagus ¨¨ Your favorite nuts ¨¨ ________________________
¨¨ Collard greens ¨¨ Ezekiel or gluten free bread ¨¨ ________________________
¨¨ 6 cups of your favorite ¨¨ 1 fresh green juice ¨¨ ________________________
veggies ¨¨ Cinnamon tea ¨¨ ________________________
¨¨ 2 bell peppers ¨¨ ________________________
¨¨ 2 cups sugar snap peas MAKE IT YOUR OWN!
¨¨ ________________________
¨¨ 2 avocados Don't forget to add the foods you
need for extra snacks & meals. ¨¨ ________________________
¨¨ 1 cucumber ¨¨ ________________________
¨¨ 2 carrots - TIU sauce/dip
¨¨ ________________________
- 2 Bridal Bowls
¨¨ 1 onion - 1 TIU approved snack or bar ¨¨ ________________________
¨¨ 1 head garlic - 3 spicy lemonade shots (optional)
¨¨ ________________________
¨¨ 1 zucchini - 2 servings of your favorite M5
- 2 TIU approved desserts ¨¨ ________________________
¨¨ 1 jalapeño ¨¨ ________________________
PROTEIN ¨¨ ________________________ ¨¨ ________________________
¨¨ 18 oz. chicken ¨¨ ________________________ ¨¨ ________________________
¨¨ 12 oz. salmon ¨¨ ________________________ ¨¨ ________________________
¨¨ 2 slices of turkey breast ¨¨ ________________________ ¨¨ ________________________
¨¨ 3 cans chickpeas ¨¨ ________________________ ¨¨ ________________________
¨¨ 1 container greek yogurt ¨¨ ________________________ ¨¨ ________________________
WEEK T
monday
or Meta D
Sweet Cinnamon Swirl Smoothie

M1
1 apple + 1 Tbs almond butter

M2
Lemon, Spinach + Chickpea Salad

M3
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
Your favorite TIU approved

M4
snack or bar 1 Do something active!
#200BYWEDDING
+ 8 oz. coconut water
Spring Chicken Bake
M5 Check in with the community
(See recipe in the back!) 3
Double the recipe and save
leftovers for tomorrow!
44
WEEK T
tuesday
or Meta D
Berry Good Oatmeal + Yogurt

M1
+ ¼ cup your favorite nuts
2 Coconut Apricot Bites

M2 (See recipe in the back!)
+ Spicy Lemonade Shot (optional)
See recipe in the back!
Spring Chicken Bake leftovers.

M3
Place leftovers in a collard wrap.
M4 8 oz coconut water
+ 2 cups of your favorite veggies
+ ¼ cup hummus
#200BYWEDDING
Your favorite M5!
M5
Make 2 servings and save one for 2 Hydrate ~ drink lots of water
tomorrow!
PM Optional TIU approved dessert!
4 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.
45
WEEK T
wednesday
or Meta D

M1
1 cup mixed berries

M2
Last nights M5 leftovers

M3
1 bell pepper, sliced

M4
2 carrots
+ your favorite TIU
approved sauce or dip
6 oz grilled salmon
M5 #200BYWEDDING
1 cup sugar snap peas
1 garlic clove 2 Hydrate ~ drink lots of water
sautéed with 1 tsp olive oil. Check in with the community

3
Pair with ⅓ cup cooked quinoa #TIUteam @toneitup #TIUbride
Wine Not Wednesday! Enjoy a

PM
46
WEEK T
thursday
or Meta D

M1

M2
1 slice Ezekiel or Gluten Free

M3
bread toasted and topped with ½
avocado, 4 slices of cucumber and
2 slices of turkey + 1 cup grapes
1 bell pepper sliced

M4
2 carrots
+ your favorite TIU approved sauce
or dip #200BYWEDDING

Lean Bride Dish
M5
PM Cinnamon Tea
47
WEEK T
friday
or Meta D

M1
1 cup mixed berries

M2
M3 Lemon, Spinach + Chickpea Salad

¾ cup chickpeas
juice from 1 lemon
½ tsp black pepper
+ ¼ of an avocado
8 oz coconut water
#200BYWEDDING
+ ¼ cup hummus
Spring Chicken Bake
M5
3
Serve with ¼ cup quinoa #TIUteam @toneitup #TIUbride
+ 4 asparagus Pamper yourselves! You each apply a

4
K&K Mermaid Mask....your hunny needs
some spa time too! While the mask
PM Unwind Perfect Fit Tea dries, give a 10 minute massage each
and rinse.
48
WEEK T
saturday
or Meta D

M1
M2 6 oz. container coconut or almond

milk yogurt with 2 Tbs your favorite
nuts
1 slice Ezekiel or Gluten Free

M3
bread toasted and topped with ½
avocado, 4 slices of cucumber and
2 slices of turkey + 1 cup grapes
8 oz coconut water
M4
+ ¼ cup guacamole
#200BYWEDDING
6 oz grilled salmon
M5 2 Hydrate ~ drink lots of water
1 cup sugar snap peas
1 garlic clove Check in with the community
3
sautéed with 1 tsp olive oil. #TIUteam @toneitup #TIUbride
Pair with ⅓ cup cooked quinoa
PM Optional TIU approved dessert!
49
WEEK T
sunday
or Meta D
M1 Make Your Own Bridal Bowl!


M2
Lemon, Spinach + Chickpea Salad

M3
¾ cup chickpeas
juice from 1 lemon
½ tsp black pepper
+ ¼ of an avocado
#200BYWEDDING
M4 Grab a freshly made green juice!
+ a hard boiled egg 2 Hydrate ~ drink lots of water

Spicy Lime Veggie Bowl #TIUteam @toneitup #TIUbride
M5
PM Cinnamon Tea
50
WEEK F
OONU
ER wedding program
grocery list
FRUIT MAKE IT YOUR OWN! ¨¨ ________________________

¨¨ 2 bananas Don't forget to add the foods you
need for extra snacks & meals.
¨¨ ________________________
¨¨ 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 ¨¨ ________________________
¨¨ Ezekiel or GF bread ¨¨ ________________________
¨¨ ________________________ ¨¨ ________________________
¨¨ Coconut milk ¨¨ ________________________
¨¨ 1 kombucha ¨¨ ________________________
¨¨ ________________________ ¨¨ ________________________
¨¨ Pineapple juice ¨¨ ________________________
¨¨ ________________________
WEEK F
OONU
ER wedding program
monday
or Bombshell Spell

M1
topped with 1 Tbs coconut flakes
and 1 Tbs cacao nibs
M2 1 grapefruit
4-6 oz. lean protein

M3
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
M4 1 fresh green juice
M5 6 oz. lean protein #200BYWEDDING
(season w/ fresh herbs, balsamic 3 Check in with the community
vinegar + a pinch of sea salt) #TIUteam @toneitup #TIUbride
serve with 1/3 cup cooked quinoa.

4 Before heading to bed tonight, take a
few moments to express what you each
1 cup almond or coconut yogurt. are thankful for that day.
PM
We love mixing 1 Tbs coconut
flakes and cinnamon! Drink your
Perfect Fit Unwind Tea. 53
WEEK F
OONU
ER wedding program
tuesday
or Bombshell Spell
Slim Down Scramble

M1
+ 1 slice toasted Ezekiel or GF bread
M2 1 cup grapes

M3
1 Pick Me Up Chia Pudding

M4
6 oz. lean protein Do something active!

M5 1
2 cups green veggies #200BYWEDDING

(season w/ fresh herbs, balsamic
vinegar + a pinch of sea salt) 3 Check in with the community
1 cup almond or coconut yogurt.

PM
We love mixing 1 Tbs coconut
flakes and cinnamon! Drink your
Perfect Fit Unwind Tea.
54
WEEK F
OONU
ER wedding program
wednesday
or Bombshell Spell

M1
M2 1 grapefruit

M3

M4
#200BYWEDDING
6 oz. lean protein
M5
2 cups green veggies 2 Hydrate ~ drink lots of water

(season w/ fresh herbs, balsamic #TIUteam @toneitup #TIUbride
vinegar + a pinch of sea salt)
55
WEEK F
OONU
ER wedding program
thursday
or Bombshell Spell
Pineapple Princess Smoothie

M1
M2 1 cup mixed berries

M3

M4
6 oz. lean protein
M5 #200BYWEDDING
(season w/ fresh herbs, balsamic Check in with the community
3
vinegar + a pinch of sea salt) #TIUteam @toneitup #TIUbride
56
WEEK F
OONU
ER wedding program
friday
or Bombshell Spell
Pineapple Princess Smoothie

M1
M2 1 cup grapes

M3
+ 1/3 cup quinoa
M4 1 fresh green juice
6 oz. lean protein

2 cups green veggies #200BYWEDDING
(season w/ fresh herbs, balsamic
vinegar + a pinch of sea salt) Check in with the community
3
serve with 1/3 cup cooked quinoa. #TIUteam @toneitup #TIUbride
4 Don’t let the countdown stress get the

1 cup almond or coconut yogurt. best of you! Take 5 minutes tonight to
PM
We love mixing 1 Tbs coconut relax, enjoy your fiancé, and think about
flakes and cinnamon! Drink your how happy you make each other!
Perfect Fit Unwind Tea. Seal it with a kiss
57
WEEK F
OONU
ER wedding program
saturday
or Bombshell Spell

M1
M2 1 grapefruit
4-6 oz. lean protein + 2 cups

M3
spinach. Season with fresh herbs,
spices, balsamic vinegar + 1 lemon
squeezed
Slimdown Smoothie
M4
#200BYWEDDING
6 oz. lean protein
M5
2 cups grilled asparagus 2 Hydrate ~ drink lots of water
1/3 cup cooked quinoa

(no added salt or oil) #TIUteam @toneitup #TIUbride
58
WEEK F
OONU
ER wedding program
sunday
or Bombshell Spell
Slim Down Scramble

M1
M2 1 cup mixed berries

M3
+ 2 cups spinach.
Season with fresh herbs, spices,
balsamic vinegar
+ 1 lemon squeezed
Slimdown Smoothie
M4
6 oz. lean protein #200BYWEDDING
M5
2 cups grilled asparagus
1/3 cup cooked quinoa
(no added salt or oil) Check in with the community
3
PM 1 glass champagne to celebrate!
59
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
SPICE IT UP wedding program
spice I T U P
(great additions to liven up any dish)
S PI CE S & F L AVOR INGS

DRESSI N GS
apple cider vinegar
dijon dressing
balsamic vinegar (regular or white)
peanut sauce
red wine vinegar
lime vinaigrette
black pepper
cayenne pepper
cocoa powder (unsweetened, limit to 1 tsp)
cinnamon DRI N KS & B EV ERAGES
hot sauce (Sriracha, Cholula, or Tabasco)
maca (limit to 1 tsp) infused water
miso (limit to 1 tsp) sparkling water (lemon, berry, lime, etc)
seasoning blends (salt-free) low sodium tomato juice
spicy mustard (check for gf if desired) herbal teas
spirulina coconut water (unsweetened)
fresh lemon or lime juice almond milk (unsweetened)
fresh simple salsa coffee & espresso
fresh herbs morning meta-d or bombshell spell
ginger fruit infused water
garlic sparkling water with lemon
jalapeños non-caffeinated tea
vegetable broth (low sodium) 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!
61
SNACKS wedding program
TI U APP R O V E D snacks
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:
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 Ezekiel Bread! Unlike most sugar and
enriched flour filled bread, Ezekiel is made from
sprouted 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? Find a brand that is
'Sprouted Grain Bread'. Check your labels.
YOGURT
We love Greek, Almond, Coconut and Elli Quark! It's TRAIL MIX
best to have yogurt before M3 and in moderation We prefer to get the pre-portioned trail mix from
after M3. One of our favorite desserts is ½ cup Trader Joes, because well... it's easier to control!
of yogurt with coconut and cinnamon. Chill the Yes we're totally guilty of grazing on trail mix and
mixture in the freezer for 10 minutes and OMG. finishing off a huge bag! It's easy to do. If you're
buying in bulk or portioning out your own trail
CRACKERS mix in baggies, look for nuts and seeds that aren't
Always look for organic, gluten-free crackers. We sugar glazed and dried fruit that doesn't have added
love crackers made from seeds like Flax Crackers, sugar.
Nut-Thins, Go-Raw and anything made from whole
foods that are also Non-GMO. While whole grains NUT BUTTER
are great, always eat crackers in moderation. With so many great brands out there to choose
Portion out 30-40 grams worth of carbohydrates from, just check your labels. Make sure there are no
and then put the box AWAY! added sugars or any other suspicious ingredients
and try to get an organic or non-GMO brand.
SNACKS wedding program
We're fans of Justin's Nut Butters, MaraNatha and 70-80% dark chocolate bar with sea salt and keeping
Artisana! it in your fridge. Eat 1-2 inch squares on nights
you want something sweet (unless you're sensitive
BARS to caffeine). Lately we've been grabbing a Coco-
Bars are awesome because they're convenient and Roon (lemon or chocolate). We also like almond or
quick. Look for bars that are closest to whole food coconut based, non dairy ice cream in moderation
as possible: so raw, clean ingredients. We love Lara or we'll indulge in a couple glasses of wine here and
Bars, Perfect Bar (eat ½ for a snack serving and find there.
them in the refrigerator section) and any nut based
bar with dried fruit are great. We prefer not to have Sweet Tooth Kick~ Herbal TEA! We created your
bars with added "Whey protein" (a dairy bi-product) Perfect Fit Unwind Tea to help you relax and curb
or fake sugars. Check your labels! your sweet cravings. Sometimes we'll drink tea
with a side of a small handful of coconut flakes and
DRINKS almonds sprinkled with cinnamon. This does the
We love sparkling water with lime. Other trick every time!
refreshments that are TIU Approved are Kombucha
(we like the brand Clearly Kombucha!), Iced Green PACKAGED FOODS
Tea and Fresh Juices. We also love grabbing ginger + Check your labels! Avoid heavily processed foods,
lemon shots when they're available! artificial sweeteners, and mysterious ingredients
you can't pronounce. Look for Non-GMO, organic
DESSERT and clean (minimal ingredients on the back!).
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
T R E AT YO U R S E L F wedding program
TREAT Y O U R S E LF girl!
(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!
1 glass of wine 2 Coconut Lemon Macaroons

(from ToneItUp.com)
1 serving sweet potato chips
2 Key Lime Bites
2 pieces of fruit leather (from the Nutrition Plan Recipe Guide)
3 cups air-popped popcorn ½ cup frozen grapes
TIU approved cocktail apple slices with cinnamon
glass of champagne chia seed pudding with cacao nibs or
1 slice Perfect Fit Birthday Cake chocolate chips
2 small, domino-sized dark chocolate 1 minute cookie on ToneItUp.com

squares
1 cup yogurt with 1 Tbs cacao nibs, 2

tsp honey, and 1 Tbs slivered almonds
cheers!
64
C A LO R I E A D D - O N S wedding program
CAL OR I E add ons

If you’re still hungry, losing weight, or did a long workout, you can use these calorie
add-ons to add to your meals.
1 0 0-15 0 CA LO R IES
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
2 0 0-2 5 0 CA LO R IES
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
65
RECIPES wedding program
B RIDA L bowls
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!
BASE LIQUID TOPPINGS

(Pick 2-3) (Pick 1, Use ½ Cup) (Pick 2-3)
½ acai packet Almond milk 1 tsp. honey/agave

½ frozen banana Coconut milk 2 Tbsp. GF granola
(from a carton, not can)
½ pitaya packet ¼ cup your favorite fruit
Coconut water
1 cup frozen pineapple 1 Tbsp. hemp seed
Hempseed milk
1 cup frozen strawberries 2 tsp. Chia seeds
Cashew milk
1 cup frozen blueberries 2 Tbsp. goji berries
1 cup frozen mango 1 Tbsp. cacao nibs
1 Tbsp. unsweetened coconut flakes
DIRECTIONS
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 slimdown OM E L E T
makes 1 serving
INGREDIENTS DIRECTIONS
3 egg whites 1. Whisk your egg whites and whole egg

1 whole egg together in a bowl. Pour into your pan on
½ cup sliced mushrooms medium heat. Mix in the remaining ingredients.
½ cup spinach Feel free to add other vegetables! We also like
Pinch of dried shallots (or
peppers, onions and chives with this recipe! For
fresh diced!) added protein add in a little chicken or tempeh.
Pinch of cayenne pepper
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!
M1 M2 M3 M4 M5
slim down SCRAMBLE

makes 1 serving
3 egg whites 1. Spray a skillet with non-stick cooking spray.

1 cup spinach
2. Sauté spinach and mushrooms with ¼ cup
¼ cup diced tomatoes
of water on medium heat until the spinach has
¼ cup sliced mushrooms
wilted, the mushrooms are lightly browned and
1 tsp original Mrs. Dash all water has evaporated.
¼ cup of water
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.
M1 M2 M3 M4 M5
spicy señorita
FRITTATA MUFFINS
makes 8-10 muffins (serving size: 2-3 muffins)
4 whole eggs 1. Pre-heat the oven to 350 degrees. Lightly

4 egg whites spray a muffin pan with cooking spray ~ use
¼ cup Greek yogurt cupcake liners to take these on the go!
½ cup bell peppers,
2. Beat eggs, egg whites, and yogurt until fluffy.
chopped
Add peppers, salsa, sea salt and pepper. Mix
2 Tbs fresh salsa
well. Pour mixture into pan and bake for 15-20
A pinch of sea salt and
minute until toothpick comes out clean.
fresh ground pepper
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!
M1 M2 M3 M4 M5
berry good OATMEAL

makes 1 serving
1 cup water 1. Bring water, cinnamon and nutmeg to a boil

¼ cup dry, natural whole in a medium saucepan.
grain oats
½ cup plain, Greek yogurt 2. Stir in oats. Cook for about 5 minutes until
(or almond yogurt) most of the water has been absorbed.
1 tsp cinnamon
3. Turn off heat and stir berries and yogurt
½ tsp nutmeg into the oatmeal.
¼ cup blueberries
4. If desired, top with an extra sprinkle of
honey (optional)
cinnamon or a small drizzle of honey.
M1 M2 M3 M4 M5
slim down peanut butter

SMOOTHIE BL I SS
makes 1 serving makes 1 serving
1 packet or scoop Perfect Fit 1 serving Perfect Fit Protein

Protein
½ cup unsweetened almond milk
1 cup vanilla almond milk
½ cup water
4 ice cubes or ½ frozen banana
½ cup ice
If you have a powerful blender,
1 tsp cinnamon we love adding 10 almonds for
texture!
Blend & enjoy!

Blend & enjoy!
sweet pineapple
cinnamon
SWIR L PRI N C E S S
1 serving Perfect Fit Protein 1 serving vanilla Perfect Fit Protein

1 cup unsweetened vanilla ½ cup frozen pineapple
almond milk
1 cup coconut water
1 Tbs ground flaxseed
2 handfuls spinach
1 Tsp cinnamon
1 inch fresh ginger, peeled
½ frozen banana
2 ice cubes Blend & enjoy!
Blend & enjoy!
straweberry
coconut cocoa cooler
SMOOTHIE SMOO T H IE
5 frozen strawberries 8 oz coconut water

3 Tbs of unsweetened shaved ½ cup ice
coconut
1 scoop chocolate Perfect Fit
1 cup coconut water or 1 cup Protein
almond milk
1 scoop or packet of Perfect Fit Blend & enjoy!
Blend & enjoy!

pick me up CHIA P U DDING

makes 3-4 servings
½ cup of coconut milk 1. Add coconut milk, almond milk and maple
½ cup of unsweetened syrup to a large bowl and then, stir in chia
almond milk
seeds.
¼ cup whole chia seeds
2. Whisk together and allow to sit for 3 minutes.
1 Tbs of pure maple syrup
or agave Whisk it again before covering and placing in
the fridge for an hour or overnight.
TOPPINGS
3. Top with your coconut shavings and cacao
(PER SERVING)
nibs before serving and enjoy!
1 Tbs unsweetened
coconut shavings
1 tsp cacao nibs
M1 M2 M3 M4 M5
coconut apricot BITES

makes 12 bites (2 bites per serving)
1 scoop coconut Perfect 1. Place dates in a food processor and blend

Fit Protein
into a paste-like consistency. Add to a separate
¼ cup dried apricots,
bowl and set aside.
unsweetened
5 whole medjool dates, 2. Next, chop the apricots in the processor and
pitted add to the dates. Lastly, add almonds to grind in
¼ cup almonds the processor and add them to the bowl as well.
2 Tbs coconut flakes
3. Add all remaining ingredients to the bowl
4 tsp coconut oil
and stir until fully combined. Roll into ½-1”
balls. Place in the refrigerator for 30 minutes to
set! 2 bite equals 1 serving.
M1 M2 M3 M4 M5
K & KA LE salad
makes 3 servings
INGREDIENTS
4 cups kale, stemmed 1. This is our absolute favorite salad - it’s so

and chopped (we love
chopping with kitchen zesty and delicious!
shears- so easy!)
2. Rich with superfoods, the K & Kale is a
2 bell peppers, chopped
powerhouse salad packed with antioxidants,
½ red onion, chopped
iron, B vitamins and metabolism-boosting
¼ cup pine nuts
benefits! Eat your heart out, girl!
1 small bunch cilantro,
remove large stems 3. You can top with any lean protein or enjoy as
lean protein (optional) a side salad. Top with quinoa crisps when it’s
quinoa crisps (optional) ready to eat! All ‘bout that texture baby!
LEMON ZEST
DRESSING
2 fresh lemons, juiced

2 Tbs grape seed oil
2 Tbs agave
Zest from 1 lemon
Pinch of himalayan pink salt
M1 M2 M3 M4 M5
garbanzo citrus S A L AD
makes 1 serving
½ cup garbanzo beans 1. Toss beans and veggies together in a bowl.

(chickpeas)
¼ cup cucumber, diced 2. Combine liquids together in a separate bowl.

¼ cup red bell pepper, 3. Drizzle the juice mixture over the veggies and
diced
mix until evenly covered.
1 Tbs onion, diced
1 Tbs grapefruit juice
1 tangerine, juiced
1 tsp tangerine zest
1 tsp red wine vinegar
M1 M2 M3 M4 M5
chica chickpea WRAP

makes 1 serving
1-2 collard greens 1. Mix ingredients and lay in your collard green!
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
M1 M2 M3 M4 M5
strawberry fields WRAP

makes 1 serving
1-2 collard greens 1. Lay all ingredients in your collard green.

4-6 oz grilled chicken Enjoy!
1 Tbs red onion, chopped
3 strawberries, chopped
2 Tbs fresh mint leaves,

chopped
Drizzle with agave
M1 M2 M3 M4 M5
so fresh & S O LEAN

makes 1 serving
4 oz tempeh, cut into thin 1. Spray medium skillet with non-stick cooking
strips
spray.
½ cup carrots, grated
½ cup cucumber, grated 2. Cook tempeh strips over medium heat for
about 5 minutes until heated through.
½ lemon, squeezed
2 tsp basil or mint, finely 3. Remove from heat and toss all ingredients
chopped and juice from lemon together in a bowl.
1 tsp real honey
4. If you’d like, you can chill the cooked tempeh
before mixing in with other ingredients for a
cool, refreshing morning salad.
M1 M2 M3 M4 M5
spicy lime VEGGIE BOWL

makes 1 serving
¼ cup onions 1. Heat the olive oil in a pan. Sauté the onions,
1 chopped garlic clove garlic, zucchini and jalapeño until cooked
½ zucchini, chopped almost all the way through.
½ jalapeño, diced
2. Add the black beans to the pan to heat up.
1 tsp olive oil
3. Serve with the quinoa and a squeeze of lime
½ cup black beans
on top!
¼ cup cooked quinoa
a squeeze of lime
M1 M2 M3 M4 M5
LEAN B R I D E dish
makes 1 serving
½ cup green beans 1. Start by sautéing green beans with garlic in

2 Tbs vegetable broth the vegetable broth.
½ Tbs garlic, minced
2. After the green beans start to soften, add in
1½ cup spinach
the peas and spinach. Cook until the spinach is
½ cup of peas
wilted and everything is heated through.
¼ cup black beans,
cooked 3. Once done, place all the vegetables on top
½ avocado of the black beans that are already cooked in a
A pinch of red pepper bowl. Add salt to taste.
flakes
4. Top with avocado and a pinch of red pepper
flakes.
M1 M2 M3 M4 M5
S PRING CHICK EN bake

makes 1 serving
6 oz chicken breast 1. Preheat oven to 350.

(or you can use a ½ cup of
chickpeas!)
2. In a baking dish, put chicken breast, chicken
½ cup veggie or chicken broth, whole garlic cloves, rosemary, a pinch of
broth
salt and pepper.
4 whole cloves garlic
3. Cover and bake for 25 minutes or until done.
2 sprigs fresh rosemary
a pinch of salt and pepper 4. Serve with cooked quinoa and asparagus.
¼ cup cooked quinoa
5. This recipe is great to double or triple so you
4 stems of asparagus have leftovers!
M1 M2 M3 M4 M5
RS VP
roasted vegetable salmon plate
makes 1 serving
6 oz fillet of salmon 1. Pre-heat your oven to 400 degrees.

1 carrot, sliced
2. Chop your kale and carrots and mix in a bowl
3 tomatoes
with lemon juice.
1 cup kale
6 stems of asparagus
3. Make a small 'boat' out of aluminum foil, and
place your kale and carrot mixture down on
2 Tbs lemon juice
the bottom of it, along with your asparagus and
½ Tbs grapeseed oil
drizzle with grapeseed oil.
½ lime or lemon
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.
M1 M2 M3 M4 M5
© 2016 Tone It Up ®. All Rights Reserved.
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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.
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 contact@toneitup.com
Disclaimer:
By purchasing this program, you accept and are bound by these terms and conditions without limitation, qualification or change. You represent
that you have read and agreed to these terms and conditions at all times while using this program. You must be at least 18 years of age to
access the material contained on ToneItUp.com without adult supervision. To access and use ToneItUp.com, you warrant that you are at least 18
years old or have obtained parental permission.
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,
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By purchasing this program you agree that you will consult your doctor, physician or health care provider before beginning the nutrition or
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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
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BY C E RT I F I E D P E R S O N A L T RA I N E R S

©2016 Tone It Up ®. All Rights Reserved.

TIU BRIDE LIFESTYLE 5

HOW TO FOLLOW THIS PLAN 7

REACH YOUR GOALS 10

STRESS RELIEF TIPS 11

CALORIE ADD ONS 65

SWEATING FOR THE WEDDING

✓ SET YOURSELF UP FOR

We know you’re busy planning and preparing for your

WEEKENDS ARE YOUR TIME TO SHINE

H OW TO F O LLO W this plan

REMEMBER TO FOLLOW YOUR MAIN NUTRITION PLAN

M4 - M5: Limited starches after 3pm

WHAT IF I DINE OUT?

can have it over sautéed spinach.

OUR FAVORITE MEALS TO ORDER:

CAN I DRINK WINE AND COCKTAILS?

WHAT IF I'M NOT HUNGRY, BUT IT'S TIME FOR A MEAL?

WHAT IF I'M HUNGRY AND FEEL LIKE I NEED SOMETHING

WHAT DO I DO IF EVERYONE ELSE IS EATING THINGS THAT

A F EW WAY S T O reach your goals

ASK YOUR SWEETHEART TO JOIN YOU FOR THE CHALLENGE! BE

CHECK-IN WITH YOUR TIU COMMUNITY!

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

HOW TO STAY ON TRACK WITH YOUR NUTRITION PLAN WHEN

BE PRESENT & ENJOY THE SCHEDULE, PLAN AND

SWEETHEART and commit to following through! No skipping

Don’t let your wedding overshadow your scheduled tasks :)

relationship. Remember that what’s truly important

JOURNAL WHAT YOU’RE

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

it’s a necessity! ARE GETTING MARRIED and everyone is here to

BE THERE FOR HER.

KEEP HER ZEN.

THROW HER A SHOWER... AND

THR OW I N G A wedding shower

PLAN IN ADVANCE! SET THE GUEST LIST

AL L THE fun details

13 THINGS YOU DIDN'T KNOW YOU NEEDED

flop duty ;) sheets for your face!

6. A STRAW 13. A 'BE PRESENT. NO CELL PHONES

PREPARI N G F O R Y O U R big day

What counts towards your water intake?

FOLLOW YOUR TIU NUTRITION

3 M ON THS U N T I L Y O U R big day

STICK TO YOUR WORKOUTS! SAY BYE TO SUGAR

#200BYWEDDING KEEP IT NATURAL

JOURNAL ingredients on the side of your packaging. You're

2 M ON THS U N T I L Y O U R big day

BOOTY CALL! SCHEDULE A MASSAGE!

JOURNAL YOUR NUTRITION

1 MON TH U N T I L Y O U R big day

GO GREEN! DON’T FORGET!

Meal 2 is designed to be quick

We designed a lot of your Meal 3s to be

Your Meal 4 is also quick and on-the-go.

Meal 5 is up to you! You can either meal