How to bounce back!!

Hi everyone!!!

Some of us overindulged in our favorite foods with friends and family this weekend… okay fine, both Karena and I did!!! It’s okay though. That’s what quality time is all about! We don’t want any of you to live with regret. Slipping up is good sometimes – It makes you want to get back on track that much more! It gives you more motivation and drive :)

We’re thinking there might be some of you that feel the same way as us! Bouncing back is KEY. Here’s how we do it…


1.  Drink UP!!!

After traveling, tons of activity and possibly a few healthy cocktails, you’re very dehydrated. Today and tomorrow, focus oniStock_000015239014XSmall drinking half your body weight in water throughout the day. ex.. 150lbs = 75 ounces of water. This will help with the spiraling cravings for sugary food from the weekend. Remember – we love mixing our water with natural things to flavor it. Try cucumber and mint – this will also help with you pH levels – read below :)


This word can scare a lot of people. RAW food diets can be intimidating, but we want you to focus on this for today and tomorrow. Your digestive system has been in overdrive all weekend with grilling and meals planned all through the holiday. Give it a break – JUST LIKE YOUR BODY!! Eat mostly raw today and tomorrow because your body will easily absorb the nutrients, it will cleanse your system for a day or two and you’ll feel lighter. Don’t cook your raw food either- unless you sneak some lean meat in there. Tempeh, tofu and fish are the best options to have alongside 2 meals if you’re going to have some lean protein over the next couple days. This is also a good time to do the 7 Day Slim Down.

Raw foods for YOU!

  • Fruits – apples, bananas, papaya (has break digestive enzymes), grapefruit, watermelon, kiwi, berries, mangos etc…
  • Vegetables – KALE (a great source of fiber), broccoli, spinach, green beans, zuccini, cucumbers, cabbage, carrots, ONIONS – (cleanse the liver) peppers etc…
  • Avocado
  • Wheat grass & psyllium husk - Psyllium husk is an AMAZING source of fiber! Mix 1 tbs with almond milk once a day for the next 2 days to help cleanse your system. We buy the natural flavor at whole foods, but here’s a link to their flavored variety.
  • Some nuts & seeds – keep these on the low side for the next day.
  • Raw black beans or garbanzo beans – loaded with fiber & nutrients
  • Herbs & Spices – cinnamon, parsley, basil, cilantro, cayenne, ginger, onion powder, garlic, mint etc…


Our favorite RAW smoothie to help bounce back…


1 cup kale, 1/2 banana, 1/2 cucumber, 3 strawberries, 4 fresh mint sprigs (leaves), pinch of ginger, 1 tbs psyllium husk, 1 tbs wheatgrass, 1/2 cup fresh pineapple or apple juice.

Depending on the size of  your fruit & veggies, add a little water if you need to help it blend. If you want to have this post workout, add one scoop of Perfect Fit!


This is also a great time to do the 7 Day Slim down in your plan.



3.  Bring your ACID LEVELS down

We talk about this a lot on your Tone It Up Nutrition Plan! Having the right Alkaline Balance is important for many reasons including improved energy levels, decreased inflammation, disease prevention and many more. After a big holiday weekend, you’re probably very acidic. If you consumed any processed foods, crackers, chips, sugary treats, heavy meat, fish, bread, dairy, bad fats and or alcohol or wine, then you need to balance your pH girl!

Focus on eating the items above that are more alkaline foods. Vegetables, especially green, leafy vegetables, herbs listed above, cucumber, avocado and wheat grass are all very alkaline. Also, anyone on the Tone It Up Diet Plan, drink up your Meta-D morning drink! We also LOVE kombucha tea! 

4.  Cardio & weights

You have some extra glycogen stored in your muscles from possibly overeating. The best way to burn through it before it’s stored as fat is to increase your cardio and hit the weights for a full body routine. We suggest HIIT- a 20-30 minute routine is perfect to burn up the extra sugar stored in your body and to combine it with a full body toning routine.  If you’re on the Tone It Up Team, do the FULL BODY BLAST program.  If you’re on our blog you can do some of the HIIT workouts – HIIT!!! We also posted some full body routines below for toning.  Get burning and remember #1… hydrate :)


5.  Walk & Rest

Tonight, walk after dinner for a good 30 minutes. Get out and enjoy some solitude after a busy weekend of entertaining.  When you hit the hay, drink a full glass of water before you fall asleep, take a multi vitamin and try to dream for at least 7.5 hours.

Okay – ready? Now apply :) We love you guys!!

Your trainers,

Karena & Katrina

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Full Body routines…


tone-it-up-girls-itty-1 tone-it-up-girls-itty tone-it-up-girls-2

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Your first challenge?  Share this with a friend or family member & commit to do the challenge together :)

Your trainers,

Karena & Katrina

Sign up here & get ready!



  • Alissa

    What’s written here is so important to remember! Thanks girls~

  • Violet

    where can I find the full body blast if I’m apart of the Tone it Up membership plan? Is it in a video? Thanks!