Along with the blazing sunsets and the beautiful changing

leaves, this season is marked with the feeling of a fresh

start! Its one of our favorite times of year to revamp
workout and health routines not only because doing
so easily slips into the already changing schedule, but it
also contributes to an inner strength that propels us to
give 100% to every area of our life... in and out of the gym!
Exercise combats stress and eating wholesome foods
gives us the energy we need to tackle projects, while
ensuring we feel FIT! This year, were incorporating
another element into the challenge were giving back!
Theres nothing like focusing on the bigger picture to
stay motivated and on track! Well be contributing to
your favorite charities in YOUR name every week!
Its time to find your cause
and RUN for it!

xoxo

K+K

W H AT I S # 1 0 0 FO R C H A R I T Y ?
Every season we challenge you to complete a total of 100 miles of cardio! This is all about challenging you to get out and get
active whether you run, walk, jog, swim, elliptical or dance! 100 miles in 8 weeks amounts to less than 2 miles a day, which
could mean just 30 minutes of cardio each morning. We want you to track your miles and share your journey to motivate each
other on Instagram using the hashtag #100forCharity. You can also use an app that donates money for every mile you run! Lets
raise 1 Million dollars as a TEAM! http://www.charitymiles.org

CHOOSING A CHARITY!
Additional suggested charities and races:
https://www.charitynavigator.org or http://charity.org/
ABTA.org
http://www.therose.org
https://www.michaeljfox.org/
http://www.charitywater.org/
https://www.stjude.org/
Someones story on gofundme.com

TO K E E P YO U F I T !

CINNAMON
This comforting spice adds a depth of flavor along with tons of health benefits to smoothies,
baked goods, pancakes, puddings and parfaits! We also love it in coffee not to mention your
metabolism boosting Meta-D drink (find the recipe in your Tone It Up Nutrition Plan)!
It naturally brings out the sweetness of smoothies and baked goods without the addition
of sugar, while balancing insulin levels so your blood sugar stays within healthy zones.

ALMONDS
These are one of our all time favorite multi-tasking superstars! Filled with fiber, protein and the kind of healthy fat that contributes to dewy, glowing
skin, its no wonder were so smitten! Almonds contain magnesium, phosphorus, zinc, folic acid and are also the best whole food source of vitamin E,
an essential nutrient for overall health! From making almond meal, almond milk or providing quick energy, almonds are a pantry must-have!
TIP: Make almond flour in your coffee grinder for a nutty & nutritious addition to baked goods and Perfect Fit Pancakes!

PUMPKIN
From breakfast to dessert and everything in between, pumpkin is a long time fall favorite. Its rich in fiber, vitamin C, vitamin A and
carotenoids like beta carotene which contribute to healthy skin and eyes. It also contains more potassium than a banana, making it a post
workout delight! Be sure you have this delicious star player on hand this season. Add it to parfaits, smoothies and soups for satisfying
autumn flavor.

PUMPKIN SEEDS
With the abundance of pumpkin treats, pumpkin seeds tend to also make a prominent fall appearance in your grocery store! This nutrient
powerhouse is great in homemade trail mix, on top of oatmeal, yogurt or straight outta the bag! We love that theyre high in magnesium, a
really important mineral for overall health and proper muscle function, as well as protein, copper and zinc! Were so impressed by these
delicious seeds, we included them as a key ingredient in the new, delicious Perfect Fit Protein.

A P P L ES
How do you like dem apples!? This autumn fruit is naturally rich in minerals, antioxidants, polyphenols, vitamin C and fiber. The type of
fiber found here not only keeps you feeling full, but has also been shown to help with blood sugar levels and heart health! We love them as is,
in salads, roasted with veggies or baked for a sweet dessertand as a wonderful topping for morning Perfect Fit Pancakes!

A P P L E C I D E R V I N EG A R
Apple Cider Vinegar helps regulate your blood sugar levels. This is an essential component of getting and staying lean! Its also rich in
important enzymes that help your body detox and can keep you feeling full and control your appetite. ACV is rich in potassium which is
important for growth, building muscles and maintaining a healthy nervous system. Its also extremely high in malic acid which is anti-viral,
anti-bacterial and anti-fungal. ACV also helps break down fats so your body can use them and not store them!

GREENS
Regardless of the season, vitamin and mineral rich greens always have a big place in our hearts and in our healthy lifestyle! For the fall
months, we love sauting spinach, Brussels sprouts and steamed kale with a little big of garlic! Chlorophyll, the green pigment found in all
greens cleanses your system, detoxes your body, and gives you a fresh boost of energy! Incorporating this superfood is a great way to give
your body some alkalizing goodness, along with a good dose of vitamins A & C for bright eyes, soft skin and a healthy glow.

GO SHOPPING
A visit to the grocery store sets the stage for a healthy week! For a fool-proof way to stock your kitchen, keep your
focus on the outer perimeters of the grocery store. There, youll find nourishing foods like fresh produce, lean protein
and healthy snacks. Our weekly staples include lemons, fresh herbs, tons of greens, almonds, coconut yogurt, salmon,
chicken, sparkling water and of course, a little dark chocolate.

MEAL PREP
Its time to prep for success! We love planning our healthy meals and snacks on Sundays, but choose whatever day works
best for you. Every week we want you to set aside a few hours to grill chicken or tofu, cook a batch of quinoa, chop veggies
and portion out on-the-go snacks like trail mix! This is also a great time to make a batch of Perfect Fit muffins for the week.
Take a look at your Tone It Up Nutrition Plan for delicious make-ahead recipes to keep your body feeling right & tight!

P OW E R U P W I T H P R OT E I N
This macronutrient is a must when thinking about your healthy lifestyle, and its particularly important for replenishing your
body after a workout. Its made up of amino acids that your body needs to build sexy, lean muscles not to mention keep your
nails, hair and skin looking healthy. As a huge bonus, including a little bit of protein throughout the day helps your physique
get and stay lean by balancing blood sugar levels and keeping snack attacks at bay!
Stay FIT TIP: Start the day with a protein rich breakfast like a Perfect Fit Smoothie or Pancake to help your body fuel up for the
day ahead.

WAT E R
As the weather cools, sipping on water may not be as much of a focus as during warmer months. While your body may not
crave water the same way it does in the summer, your beautiful body needs to stay hydrated. Dehydration causes fatigue
and unhealthy cravings, but thats not the worst of it. When your body is dehydrated, it cant burn fat efficiently, meaning
your hard work wont pay off. Start sipping, babe! We want you drinking at least 1/2 your body weight in ounces daily. If you
weigh 150 lb., you should be drinking 75 ounces of water each day :)

P RAC T I C E G RAT I T U D E
Feeling grateful makes you sexy! Its true. Every morning we want you to start the day by thinking of 3 things youre
grateful for. It can be anything your strong body, your BFF, family, your delicious breakfast. Bonus points if you write
these 3 things down and look at your list throughout the day.

A G O O D M O R N I N G S TA RT S W I T H A B O OT Y CA L L !
We want you to wake up and sweat with us every morning! Morning exercise gets your body geared up to burn calories
all day long. Research suggests it can help your body burn a higher percentage of fat than exercising later in the day. Most
importantly, doing something first thing in the morning ensures nothing comes in between you and your goals! Check
out ToneItUp.com every Sunday for your weekly workout schedule and follow along with it daily. We love getting a cardio
session in first thing in the morning and following it with a toning routine, but we want you to find whatever works best for
you and your schedule.

T H E K I N D O F G OA L YO U S E T M AT T E R S .
Focus on setting process oriented goals. If your aim is to get healthier and
fit into those fall skinny jeans, thats awesome. But, you need to set process
oriented goals too. This means, instead of thinking solely on that big aim, make
it your goal to also complete the things you know will get you there. Say to
yourself, Im going to fit in my morning Booty Call every day and include twice as
many leafy greens with my dinner. If you want to run a long race, make it your
objective to increase your mileage each week.
When you give yourself actionable tasks, it makes it simple for your mind to
just go for it.

W R I T E T H E M D OW N !
Vision boards, lists, journals, post-its - use them all! When you physically
write down your goals, youre telling yourself: Im serious about this one.
Read over your list often and dont be reluctant to change, alter or add to
it whenever the mood strikes! Reading it over when you wake up in the
morning and right before you go to sleep at night is optimal. Another great
tip is to write your goals in present tense, as if they are happening now!

B R OA D E N YO U R FO C U S .
When you need an extra boost and an added dash of energy, we want you to focus
on factors outside of yourself. Complete that workout for your charity. Make a TIU
approved meal choice for your team! Think of how motivated this #TIUteam will be once
they see your completed workout, healthy meal and beaming smile on Instagram. Every
action you take can positively impact others. Stay strong for the next 8 weeks for yourself,
for your team, and for your charity!

What do we want you to eat? Tons of veggies, fresh fruits, lean protein and healthy fats are all important parts of your healthy lifestyle.
Ditch processed foods and fill up on satisfyingly whole, nutritious ones instead!
Bombshell warning: this is a total game changer. Eating this way will completely transform how you look and feel so much so that you may
never treat processed foods the same way again! To help get you started were including an EXCLUSIVE SNEAK PEEK into the Tone It Up
Nutrition Plan below! Our Nutrition Plan is a fully laid out nutrition system designed by us, your trainers! It shows you what to eat and when
to get lean & tone up, along with over 250 TIU-approved recipes.

S W E E T P OTATO
B R E A K FA S T C O O K I E S
makes 12 cookies

INGREDIENTS

DIRECTIONS

cup sweet potato puree

(1 whole sweet potato
roasted in oven for 40 mins
or so)

1. In large mixing bowl, mix together the sweet

potato puree, peanut or almond butter, agave,
and flax-water mixture. Add GF flour, vanilla,
spices and salt. Add baking soda. Mix together
thoroughly.

cup peanut butter

(or almond butter)
cup cranberries
cup pecans
cup coconut flakes
cup agave or honey
2 Tbs GF flour
cup flax meal in cup
water mixed up together
first (egg replacer so let sit
a few mins to thicken up)
1 tsp vanilla extract
1 tsp baking soda
1 tsp nutmeg

GROUNDING COFFEE CAKE

Serving Size: 9 (4 oz.) slices

INGREDIENTS

DIRECTIONS

34 cup almond flour

1. Preheat oven to 350-degrees

34 cup GF baking flour

2 tsp baking powder
1 tsp baking soda
14 tsp salt
12 cup coconut palm sugar
1 cup almond milk
13 cup unsweetened
applesauce
1 Tbs vanilla
1 Tbs apple cider vinegar
TOPPING:

1 cup chopped brazil nuts

(or favorite nut)
34 cups GF flour
12 cup coconut palm sugar
3 Tbs espresso or strong
coffee
2 Tbs room temperature
coconut oil 1 Tbs cinnamon
12 Tbs nutmeg
1 tsp cloves

2. In large mixing bowl, combine both flours,

baking powder, baking soda and salt together.
Mix together with a fork or whisk until
thoroughly mixed together.
3. In separate bowl, add sugar, milk,
applesauce, vanilla and apple cider vinegar
together until incorporated.
4. Little by little, add dry mixture to wet
mixture. Stir until just mixed. Pour into a 8 x 8
baking dish.
5. In 3rd bowl, mix together, topping
ingredients with hand until it has a crumbly
texture. Sprinkle topping mixture on top
of cake mixture. Swirl together. Bake at
350-degrees for 30-40 minutes.
Enjoy with your favorite coffee drink!

2. Add cranberries, pecans and coconut flakes.

Mix again.
3. Drop 3 Tbs per cookie on a parchment
covered cookie tray. The batch should make 12
medium sized cookies.
4. Cook at 350-degrees for 25-30 minutes. Let
cool 15 minutes before diving in and eating!
5. Keep in a sealed container for yummy
nutritious breakfast cookies every morning of
the week!

S W E E T A N D S AV O R Y
PUMPKIN SOUP
3-4 servings

INGREDIENTS

DIRECTIONS

2 cups of pumpkin pure

1. Add all ingredients to a slow cooker and

simmer on low for 3-4 hours.

cup unsweetened
coconut milk
cup vegetable stock
optional: 2 sweet potatoes,
peeled and diced
1 cup carrots, chopped
2 Tbs honey or 2 Tbs of
brown sugar
1 Tbs coconut oil
1 tsp tumeric
1 tsp pumpkin pie spice
1 tsp cinnamon
pinch of sea salt
pinch of all spice
pinch of nutmeg
1 whole clove

I TA L I A N S T U F F E D E G G P L A N T
makes 4 servings

INGREDIENTS

DIRECTIONS

1 lg eggplant, cut in half

1. Cut the eggplant in half length-wise. Make several

large shallow cuts lengthwise as well, so the veggie can
absorb oil. Add 4 Tbs. oil to a frying pan and heat on
medium heat. Add the eggplant face down first and let
brown, about 5 minutes. Turn, flip over and cook for
another 5 minutes. Remove from heat and place both
sides in a shallow baking dish.

12 cup EVOO
1 onion, thinly sliced
2 Tbs minced garlic
1 14oz can unsalted
roasted tomatoes (5
fresh roma tomatoes)
2 handfuls of fresh
shredded kale or
spinach
14 cup sundried
tomatoes
14 cup parsley, chopped
2 Tbs oregano
1 Tbs rosemary
1 tsp pepper
14 cup green olives
14 cup raisins
pinch of sea salt
freshly grated parmesan
cheese (optional)

2. Preheat oven to 350 degrees. When eggplant is cool

enough to touch, scoop some of the outsides out to
make room for filling. Save for later, dice up.
3. In same frying pan, heat another 4 Tbs oil. Add
onions, garlic, sundried tomato, olives, raisins, spices,
salt and pepper. Cook for about 5 minutes until onions
are soft. Add tomatoes. Add diced eggplant. Simmer for
another 10 minutes. Take off heat and add fresh parsley.
4. Spoon flavorful mixture into middle of eggplant. Bake
at 350-degrees for 30-40 minutes. Add parmesan the
last 5 minutes if desired.
5. Can serve with quinoa, millet or rice... however
carbs not needed. This is a meal on its own. Each 12 of
eggplant should serve 2 people.. about 5-6 oz each.

2. If youre not using slow cooker, use a large

soup pot and heat over medium heat for 30 - 40
minutes or until potatoes are tender.
3. Use an immersion blender to puree the soup
or carefully transfer mixture to a blender and
pulse until smooth.
4. Serve with fresh parsley and pecan pieces.

W H E R E A R E YO U R WO R KO U T S ?
Find your workouts for the week under Weekly Schedule on ToneItUp.com. Look out for new Fit for Fall routines!
Did you see that the new Beach Babe DVD is out too!? 8 brand new, amazing routines to tone up from head to toe. These
workouts are the perfect complement to your FIT FOR FALL workouts. Take your body and results to the next level with the
Beach Babe DVD workouts!
Also, all Members of the Tone It Up Plan keep a lookout for your newsletters every Thursday with exclusive Fall tips!
If youre not a member yet, Welcome!! See our Tone It Up Program HERE!

W H E R E W I L L YO U R DA I LY P O S T S B E ?
Well be posting daily challenges, motivation and special videos on ToneItUp.com, on both of our Instagram accounts,
@KarenaKatrina & @ToneItUp.

W H E R E D O YO U C H EC K I N ?
Checking in with us and each other is easy! Check in with each other in the Tone It Up Community~ community.toneitup.com,
Twitter twitter.com/ToneItUp, Facebook or on Instagram #CHARITYCHALLENGE. Well also be posting often on ToneItUp.com
We will be choosing check in winners EVERY WEEK for the entire challenge, donating $200 in your name to the charity of your
choice! Winners will also receive additional amazing prizes and MUCH more!

W H E R E D O YO U S TA RT ?
Start with your Weekly Workout & Fitness Schedule! Every week we post it on Sunday under the FITNESS tab. Make sure you
order your bundle... we created an 8 Week Journal for you!!!
Each day youre going to be completing both cardio & toning workouts along with a special Sunset Challenge for an extra dose
of motivation! We like getting our cardio in first thing in the morning, as our AM Booty Call ~ but if that doesnt work with
your schedule, just be sure to fit it in anytime!
Make sure you come to us on ToneItUp.com every day, for all of your daily tips, NEW workouts & more!

T H I N G S A R E A B O U T TO G E T W I L D, S O G E T R E A DY TO D I S C OV E R
A PA RT O F YO U R S E L F YO U N E V E R K N E W E X I S T E D. D I V E I N W I T H
A N O P E N H E A RT A N D M I N D A N D YO U L L F I N D S U C C ES S I N
E V E RY AS P EC T O F YO U R L I F E .

CA R D I O
See all of our favorite cardio routines on ToneItUp.com! Youll also love HIIT The Beach on both of your Beach Babe DVDs or
your NEW Ultimate Booty Call routine on Beach Babe 3. What about off days or rest days? We still challenge you to get
moving for an active rest day~ go for a walk, a bike ride or take a yoga class. This way, your daily workout is part of your routine
and lifestyle. Youre also going to be TONING IT UP every day :)
Every season we challenge you to complete a total of 100 miles of cardio! This is all about challenging you to get out and get
active whether you run, walk, jog, swim, elliptical or dance! 100 miles in 8 weeks amounts to less than 2 miles a day, which
could mean just 30 minutes of cardio each morning. We want you to track your miles and share your journey to motivate each
other on Instagram using the hashtag #100forCharity. You can also use an app that donates money for every mile you run! Lets
raise 1 Million dollars as a TEAM! http://www.charitymiles.org
What counts as MILES? Jogging, running, biking, swimming, dancing, jump roping and any additional movement you add to
your day that makes you glow! For your daily cardio, choose your favorite activity or complete one of the routines HERE!
Biking: Divide your miles by 3. ex. 9 miles = 3 miles
Swimming: multiply by 3! ex. 1 mile swim = 3 miles
Beach Babe DVD: 40 minute HIIT = 4 miles!
Dont go crazy trying to figure out the miles... as a general rule, about 10 minutes of intense cardio= 1 mile ;)
*** Do not run your miles every day. Remember to mix in spin class, boxing, biking, stairs, elliptical!!
Whether youre on the stairs at home, outside, on a spin bike or elliptical~ you can spring into summer! See more cardio
routines here.

W H AT I S M Y B O OT Y C A L L WO R KO U T ?
Its not what you think. #BootyCall is your morning cardio! 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 dont get it in, we dont feel right! If you
want, coffee and a piece of fruit is best before your workout and then have your recovery breakfast after ~ Perfect Fit Protein
Waffles or something from the Tone It Up Nutrition Plan!
Were 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. It increases your core temperature for the
rest of the day :)
Do you prefer to workout later in the day? Thats okay too! Add 1 mile or 10 minutes to your cardio.

W H AT A B O U T N U T R I T I O N ?
Most of you know that we have our Tone It Up Program and membership!!! Join today and choose one of the amazing bundles
were offering!

J O I N T H E TO N E I T U P T E A M TO DAY !
BECOME A MEMBER AND TAKE YOUR GOALS TO THE NEXT LEVEL!