The L♡VE Your Body Series!!
Starting today through Valentine's Day!
This is your official challenge to kickoff 2013... there's a lot to go through... so get out that calendar, planner, journal and let's make the next 6 weeks all about giving love to that body!
6.5 weeks of new fitness videos, nutrition challenges and lifestyle challenges! We're also gifting you with our favorite Victoria's Secret's VSX & more surprises! This is the 3rd annual Valentine's Day Challenge-- and this year it's BIGGER, BETTER & has so much more LOVE!! ;)
We're also Vlogging for Vday... uploading 3-4 videos a week leading up to Valentine's Day :) Karena and I will be vlogging our meals, workouts, checking in with all of you and uploading videos from our house with healthy recipes and tips for the L♡VE Your Body Challenge! More details will be coming... so stay tuned! Want to vlog with us? Upload it straight from your phone or computer! If you tweet us with the video, hashtag #VLOGforVDAY :)
Sign up HERE to the LOVE Your Body Series!
What's going to happen...
You're going to be too hot to handle on Valentine's Day. Yup, we said it. We want you to feel so refreshed, energized, confident and beautiful, that NOTHING will stop you. This is going to be an intense 6.5 weeks... you're going to love your new lifestyle. There are going to be times that you don't want to finish what you started, but remember, you have thousands of women in the Tone It Up Community that have your back. If at any time you feel like giving up-- we will lift you up. We all have our days, so remember that!! We are a TEAM- together everyone achieves MORE!
We need your commitment... right now. Your body is the one thing you have your whole life. It is yours- it is beautiful and it depends on you to treat it right.
Follow these challenges every day and by Valentine's Day-- everyone will by asking what you've been doing- why you're glowing so much, why your eyes are sparkling, why you're in such a great mood... if you're in love!? The answer will be YES!!--- you are in love with your healthy lifestyle and BODY ;)
Right Click Here and "Save As" to save your calendar! Make it your desktop ;)
***If you're already on our newsletter, you will receive your email today, so you do not have to sign up again.
WHERE DO I FIND MY CHALLENGES EVERY DAY?
Every day we want you to do something to sweat :) YES, everyday! Your 'rest days' will be a walk, stretch yoga class, your foam roller workout with us- something! This way it's still part of your routine and it becomes a habit. You can find your challenges either on the community homepage community.toneitup.com, twitter twitter.com/ToneItUp or facebook facebook.com/ToneItUp We'll also be posting often to the blog at ToneItUp.com and instagram :)
Below is your Cupid Cardio & Secret Admirer Cardio! Also, we are challenging you to 100 miles from NOW until Valentine's Day! That's an average of 2.2 miles per day. You can walk them, jog, run, stairmill, elliptical... anything! If you cycle, divide the miles by 3 :) Write down how many miles you do every day. Together, this community will do over 10 million miles! That's a whole lot of love for the heart and body ;) Hashtag is #100byVDay
Goal setting... of course! :) We want you to journal your resolutions for 2013! We'll be posting ours tomorrow in the community! Write out where you want to be by Valentine's Day. How do you want to feel? What do you see when you look in the mirror- What will you have accomplished- What is truly standing in your way to reach this- How can you overcome it- How can you make this your commitment for the next 6 weeks? Map out how you will make this 6 weeks of progress and change.
List 5 things that you absolutely love about your body. Karena and I listed-- our hips and curves that make us feel sexy and feminine. Shoulders for being strong in workouts and yoga and our legs for moving when we tell them to!
Get organized! Set yourself up for success. We're setting out 3 outfits for workouts the rest of this week. We're also packing our gym bag with everything we need. Today is also a great day to go grocery shopping and clean out that fridge and pantry! See all of your nutrition tips below for the challenge!
Print out your January Calendar! Check your inbox
Ask a couple people to join you for workouts this week.
You're going to kickoff the challenge with Cupid's Cardio and have a lean, clean and GREEN dinner tonight.
If you're looking for a transformation- we want you to take your picture today! Front and side profile :) We also launched the Perfect Fit app today! Which is a transformation app that you can track your pictures and progress on your journey.
One more thing... think of something you're going to reward yourself with on Valentine's Day! Whether it's girls night out, date night with a special someone, a sexy photoshoot for your man (this is too much fun!), a new outfit, a relaxing getaway, something you've been wanting to do for yourself or even- a promise that by Valentine's Day, you're going to pursue something you've been dreaming of and it's finally time to make it happen!
Since you are fully committed to this challenge.. you MUST do these every day:
- Complete each workout challenge we give you- everyday!
- Check in with us once you complete your challenge. You can check in with a picture or text through the #TIUapp, community, twitter, facebook or instagram. This keeps us all accountable.
♡ This is also how you will be winning prizes! ...
@ToneItUp and Hashtags to include are...
All check-ins include #LoveYourBody
For your workouts- #ToneItUp & #VSX and your cardio ~ #100byVday
Video check-in... #VlogforVDay
Journal your nutrition everyday- either in the community, your phone, calendar, or a journal. Journaling is the best way to stay honest with yourself-- what you're taking in your body and what you're doing to love it!
Tell one friend a compliment about their body and what you love about them!
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 6 weeks. We'll remind you a lot! Lead your life with your heart!!! Shoulders back, your head high, your core long and 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!!
Work on your self talk. Women can be really critical, not only of other women, but themselves. We want to change that!! Be kind to yourself. Tell yourself how beautiful you are every morning-- how you can make anything happen and how today is the first day of the rest of your life to make your dreams happen. Anytime you catch yourself saying anything negative about yourself (quietly or out loud-- even if it's a little joke or something) stop and say something so fantastic about yourself that you may blush. In turn, you'll make better decisions in treating your body the way it deserves to be treated! If you catch a friend doing the same- compliment her!
Love your heart! ♡ The one thing that truly works hard for us every day is our heart. We can't see it when we look in the mirror, but it's there!! Beating for you! Every morning, we want you to feel your heart beat for one minute. Close your eyes and feel it beating. Remind yourself to take good care of it. It's depending on you! Nutrition, workouts and low stress = happy heart. Every Tone It Up Tuesday we want you to record how many times it beats per minute. Record that number and write it down. This is your resting heart rate! This will improve over the next 6 weeks, even by one beat. As you treat your body better, it won't have to work as hard at rest. Tweet us your resting heart rate #RHR
Set your alarm at least 4 times a week for your Booty Call®.. Read below to find out what your Booty Call is!
Links and details you need to know for the challenge...
Community.ToneItUp.com -The community is where you can create a Tone It Up Profile, journal and check-in. It's more private than other social media sites, so you can post away in there!!
Instagram, twitter & facebook - These are all places you can check-in with your workouts and follow the challenge. We recommend creating a twitter or instagram profile with 'TIU' in the name- ex. TIUKate!
We also have the #TIUapp on iPhones with daily workouts and the brand new transformation app~ search 'Perfect Fit' in your app store! If you don't have an iPhone, take pics and upload them in the community ♡
Your Cardio Routines-- You can do these any day of the week! #100byVDay
What is my Booty Call® Workout?
There's a little hash tag buzzing around on twitter, and it's not what you think. #BootyCall is your TIU Booty Call. This team wakes up 30-60 minutes early to sneak in a fat burning workout - a walk, jog, yoga, workout DVD - anything! Just get moving first thing to burn stubborn fat, awaken your heart and mind, break a quick sweat and to start your day off a few steps closer to your goals. We promise, this will become a habit. We are not naturally morning people, but this is something that is part of our day.. if we don't get it in, we don't feel right! If you want, coffee and a piece of fruit is best before your workout and then having your breakfast after.
We're counting on you in the morning. Imagine us waking you up and saying 'DO THIS FOR YOU! You will not regret it'. Your alarm better be set!! :) Set it 30 minutes early & sneak it in! Studies show that people who workout first thing in the morning burn a slightly higher percentage of fat AND are more likely to stick to a program and lose inches with a fat burning program. It increases your core temperature for the rest of the day :) Do you workout later in the day? That's okay! Sneak in your bootycall, but make it a walk, a 20 minute stretch session, a HIIT routine so later you can focus on toning or even a little stroll with the hubby before you get your day going. Turn it into something that benefits you and your life.
*** If you're our 4:30 am workers, add 1 mile later to your cardio!
We also challenge you to plan activity on the weekends. Remember what we say about weekends.. for every Friday, Saturday & Sunday that you take off from working out & eating healthy, that's about HALF of the MONTH!!! 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 this 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! Also, choose a glass of champagne over sugary drinks or a glass of wine. You'll thank us later ;) No keg stands or beer guzzling this weekend ladies ;)
What about Nutrition?
Most of you know that we have our Tone It Up Nutrition Plan and membership. We also included some tips below to stay on track through the challenge! Nutrition is just as important as exercise- if not more, for disease prevention, weight control, energy and vitality.
When you put something in your body, remember you're the only one in control of it. Make it count. We want you to lean toward more raw foods, vegetables, fruits and protein. For your dinners, make them lighter for the next 6 weeks. Add more greens to your plate!
Drink half your body weight in ounces of water.. at least. Ex 150 lbs = 75 ounces throughout the day.
Eat what we call, LEAN, CLEAN & GREEN!!! This is for the 6 weeks.. you can do anything for 6 weeks, right? No heavy white starches (white breads), no large portions of cheeses or fried food. We don't want you to be obsessive. Leave a little wiggle room for your favorite foods. If you want to know how much, or if it's okay to have; Ask us! We never say no.. we just tell you how to make it work.
Can I have some cocktails? Yes, you can have the occasional drink. We prefer you to have a glass of red wine a couple times a week, a glass of champagne or a vodka soda with fresh lime or crushed raspberries. Check out some TIU approved cocktails here. If you're on our Nutrition Plan, we include a ton of recipes that we love. Cheers!
Put those fat storing carbohydrates down and pick up the good ones.
- The word 'carb' has become scary. Carbs are vital! They're how you burn fat. Carbohydrate must be present to burn fat in your body. Remember in science class? "Fat burns in a carbohydrate flame." It just needs to be the TIU kind of carbs.
- Replace processed & packaged carbs with GOOD carbohydrates for fiber, nutrients, balanced blood sugar levels and to tone up! Ex: sweet potato, quinoa, brown rice, whole wheat wraps, brown rice wraps, oatmeal & whole grain cereals.
- Load up on veggies, fruit & nuts/seeds instead of chips or crackers! Most crackers are high in fat & butter - even the all natural kinds. Check your labels :) If you ever have any doubt.. tweet a pic or post on facebook.. 'is this TIU approved?' If you can make your way around the grocery store and buy mostly foods that aren't packaged, but natural and fresh, then you're GOLDEN GIRL!
- Processed/packaged carbs to avoid.. crackers, chips, white breads, sugary cereals, white pasta & candy.
- What about dessert? We love our sweets!! Life is meant to enjoy what you love. Some TIU approved desserts.. dark chocolate - in moderation of course. Lately we've been into 'cocoa dusted almonds'. If you're in the mood for ice cream, blend up some frozen bananas or fruit with frozen ice cubes made of almond milk and Greek yogurt. Add a little almond butter or peanut butter! We're always releasing new tricks to eating sweets, so don't worry. You won't be deprived. Check out our chocolate cake and 3 ingredient cookies!
- Have you seen our post on hydration? Hydration is KEY in keeping your metabolism high and your body functioning as a fat burning machine. So drink up ladies.
What else should I know about staying 'TIU Approved?'
We want you to say bye-bye to chemicals that cause you to hold onto stubborn fat cells, make you tired and that 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. Ask any of the girls from last year's Bikini Series! Chemicals in artificial sweeteners can also cause cancer, so we're going to get rid of them for 8 weeks.. at the least! We know you'll never go back. We used to be fake-sugar-junkies. It can only hold you back from your goals, so trust us when we say, it's worth eating what mother nature made YOU! She knows best.
Where are the harsh chemicals hidden?
Diet coke and most diet sodas, flavored waters (unless natural), splenda packets when you get your coffee, boxed 'diet' foods, non-organic yogurt (which is loaded with chemicals by the way), sugar-free coffee creamers, some 'protein bars' and powders. You should be able to pronounce all ingredients on the side of your packaging. This is so important to get bikini ready. 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 bubbly water or Zico coconut water. You can also grab a kombucha! We talk about kombucha a lot. We're big on balancing your pH levels.
Is sugar okay? YES! Sugar is 100% fine, especially if it's natural. If you want to add a packet of sugar to your coffee.. go for it! We like 'in the raw' sugar. It's better than sugar-free chemicals, so YES. The point of living.. is not distracting yourself with obsessive claims or 'rules' that are impossible to live by. Mother nature did make sugar right? Stay closest to the natural form. If you're keeping up with your workouts, combining your foods with low glycemic index foods and high fiber foods, a little sugar will keep your life sweet and happy :) Your body needs sugar to replenish energy levels and glycogen stores in your body, brain power and to increase delivery of protein to repair those hard earned muscles.
How should you hydrate or quench your thirst? We like adding crushed fresh fruit to our water. Instead of splenda in your coffee, add some almond milk and 1 natural sugar packet. We like vanilla almond milk instead of creamer. Instead of the non-organic yogurts, grab an all natural kind, like 0%-1% Greek yogurt that's loaded with lean protein! We want you to have calories instead of chemicals. You're abs and body will thank us later.
Tone It Up Nutrition Plan TIP: let your water sit in fresh cut fruit, mint and stevia over night for an all natural refreshing drink.
And speaking of protein... a lot of you ask about protein powders. Protein should never upset anyone's stomach. If you're eating lean, clean protein, you will not get gassy or bloated. Why do some protein powders cause this? The chemicals that are in them to mask the taste. This is why we developed Perfect Fit Protein for this community. It's safe and healthy!!
We could go on for hours, but here's a quick rundown. What to avoid.. ingredients that you can't pronounce (if you question it, ask us).. avoid splenda, aspartame & sweet n low.. also watch for high fructose corn syrup. We know this seems like a lot, but when you think about it, it's just 6 weeks to try it out!
Check-in with us once you read this! Let us know you're on board and ready for this. Be on the lookout too.. surprises coming your way!
Have you shared the challenge with your friends? Your first challenge last week was to ask someone to do it with you!
Comment below with what you're most excited about!!!