We see the fire inside of you. You’re ready. You’re committed. You’re

determined. And you’re burning up girl!

We’re already so proud of you. Just by joining us here, you’ve made a

huge step towards your future, health and happiness. You’ve decided

that you want to feel amazing and confident, get healthy and fit, and

you also know your body deserves the very best.

This Tone It Up community is ready to support you in all of your goals.

Before we begin, we want you to answer the 7 questions on the next

page for the 31 Day Challenge.

xo,

ARE YOU READY FOR THE CHALLENGE?

Before you read any further, grab a pen and paper and write this down. No answering in your head. This is

very important that you write this out!

Fill in your answers on this PDF or Print this form out and write out your answers.

1. Close your eyes and imagine yourself in 31 days. How do you want to feel physically?What about emotionally? Who is looking back at you in the mirror? Is she confident? Radiant? What has she learned?

2. What is one habitual goal you want to achieve? Maybe it’s to start meal prepping,waking up earlier to work out, or to start journaling. A habit takes 21 days to form, so by day 31 it’ll be second nature. Now is the perfect time to create those new healthy habits!

3. What is one spiritual goal you have? It can be that you want to start going to yoga oncea week or to simply feel confident and strong. Maybe you want to be more positive or respond to obstacles in a better, more productive way. Whatever it is, write it down right now and you will get there!

QUESTIONS for you!

QUESTIONS for you!4. What is one physical change you want to see? Do you want stronger arms? Do you want to build muscle overall? Or it can be something as simple as feeling confident rockin’ your sports bra at your fave workout class. Write it down. Visualize it and make every decision every day with that goal in mind. We promise you’ll get there! You’re capable of more than you’ll ever know, and we’re by your side every step of the way.

5. What are your usual setbacks? What usually prevents you from working out or eating healthy? Most of us are completely aware of our personal obstacles. How will you prevent them and work on them? Maybe you make everything else a priority before yourself or easily get distracted or discouraged. Or maybe your environment or the people around you are holding you back. Can you ask for their support? Whether it’s work, friends or family, take the time to realize that you are the only one in control of your body and your future. Stand up for yourself and stick to your goals. You deserve it.

6. If you could thank your future self right now for sticking to the 31 Day Challenge, what would you say to her?

7. Now imagine yourself on November 1st. You feel exactly how you visualized above. What do you want to say to the girl reading this Starter Pack, preparing for the next 31 days? What words of encouragement do you have for her? What do you want her to push through and what do you want her to let go of? Let it out.

WARNING!! Do not read any further until you’ve completed these questions! It will be the most effective part of your journey! We promise! - K+K

31 DAY CHALLENGE checklist make space + get organizedMake a workout space in your house! Set up your yoga mat, dumbbells, resistance bands, booty bands, music and make it your new fave space! While you’re at it, organize your closet, kitchen and make up drawer. If other areas of your life are organized, you’ll be more likely to stay on track!

workout clothesOrganization is key. We like to stack our workout pants, underwear, socks, bra, and tank together. This way we can quickly throw it in a gym bag-- or on your bod 😉

prep a playlistPut together a workout music playlist! We made you one here 😉😉 Also, set your alarmto a motivating song!

journal Whether it’s in your calendar, on your phone or in your TIU journal, one of the challenges coming up will be to journal your workouts and nutrition every day!

quinoa crispsThey’re 25% off!! We love putting these on our salads, parfaits, grilled fish, dessert- everything! They’re so amazing and the crunch gives every recipe that texture you’re lookin’ for!

perfect fit proteinYou’ll be having it all day, err day! Think pancakes, smoothies, muffins and more! Remember, Perfect Fit is the plant based protein we created for you! It’s non GMO, certified gluten-free, dairy-free, vegan friendly and so delicious!! Basically perfect for everyone! It’s the cleanest protein out there that helps you recover from your workouts, keeps you toned and lean and helps that metabolism of yours!

teaOur late night sweet tooth trick is our Unwind Tea 😉 If you’re like us and those late night munchies add up to unneeded calories for the week, then you’ll love this! We also love the Awaken Tea for a pre-workout jolt! You’ll see both in your meal plan!

dry shampoofor obvious reasons

meal prep containersYou’ll need these!

water bottleMake sure you have this on you at all times! Water increases your metabolism, so drink up all day!

your A game!

31 DAY CHALLENGE guidelines stay hydratedDrink half your bodyweight in ounces of

water per day. We want to see you girls

carrying around water with you like it’s

your new BFF. Hydration increases your

metabolism, keeps your muscles and

brain power happy and keeps you feeling

energized and fresh. Add some flavor to

your water with fresh lemon, cayenne

pepper, mint, or cucumber!

booty call!At least 20 minutes. No matter what it is,

we want you to MOVE first thing when

you wake up! Why? Your body has been

resting for the night. Your metabolism

has been working overtime with the

hormones that are released when

you sleep and now is the perfect time

to stimulate that fat burning and get

your heart rate up. What if you have an

afternoon workout planned? We still want

you to get moving for 20 minutes when

you wake up to boost your metabolism.

So if you’re hitting it hard later, walk away

from your house for 10 minutes and walk

back. Take a stroll with your coffee!

Most of us spend about 15 minutes

checking instagram, facebook or emails

when we wake up. Instead, swap that

time for YOU baby girl or even check

while you're walking! You can also do any

of our workouts at home! All of them are

living room friendly!

weekly scheduleFollow the Weekly Schedule posted on

ToneItUp.com. Every Sunday we post your

Weekly Workout Schedule on ToneItUp.

com! This is the perfect tool to help plan

your week! Taking your favorite hot yoga

class on Wednesday? Perfect! Sub it out!

It’s all about what works for you!

31 rep challengeWe have a NEW Workout Plan launching

for you! It’s the 31 Rep Challenge! You’ll

see it every day on the DAILY WORKOUT

PAGE. Strategically planned based on

body parts during the week. Squeeze

these in anytime! You can do your reps in

the morning for your Booty Call or in the

evenings. Get ready to Tone It UP! See

your DAILY MOVES HERE.

TIP: Open THIS PAGE on your phone

and click the arrow at the bottom of your

phone. Click “Save to Homescreen” and

your DAILY MOVES will be on your phone

for easy, one-click access.

Nutrition Plan members ~ your meal-by-meal schedule, nutrition guidelines, and fall recipes will be sent to you next week before the challenge kicks off on October 1!

your 31 DAY WORKOUT CHALLENGE!

monday

40 Min Cardio

Total Body

HIIT

+ Total Body

30 Minutes

Total Body

30 Minutes Cardio

Yoga

45 Minutes Cardio

Total Body

tuesday

Cardio

Abs

Back + Bis

40 Min Cardio

Arms

45 Minutes

Abs + Booty

45 Minutes Cardio

Total Body

wednesday

HIIT

Booty

30 Min Cardio

Leg + Booty Day

60 Minutes Cardio

Stretching or yoga

HIIT

Triple Booty

thursday

40 Min Cardio

Shoulders + Chest + Triceps

HIIT

+ Abs

40 Minutes

Chest, Tris, Shoulders

60 Minutes Cardio

Abs

friday

30 Min Cardio

Abs

40 Min Cardio

Back, Bis + Shoulders

60 Minutes Cardio

Leg Day

HIIT

Arms

saturday

40 Min Cardio

Arms + Abs

Active Rest Day

Walk or Yoga

Active Rest Day

Walk or yoga

45 Minutes low intensity cardio

Back + Bis

30 Minutes Cardio

Booty

sunday

Sunday Runday

5k walk or run

Legs + Booty

Sunday Runday

5k walk or run

Sunday Runday

5k jog

Sunday Runday

5 Miles!

Sunday Runday

10k run!

Okay girls! Here is a calendar of what’s coming for your 31 Day Challenge! Every day, you’ll see a corresponding workout on the DAILY WORKOUT TAB on ToneItUp.com. If you’re going to a workout studio or class,

sub in for the day!

Every day is a 31 Rep Challenge! Complete the moves you see on the DAILY WORKOUT Tab and do 31 reps of each. Whether you can do 31 in a row or split it up into 11, 10 and 10… get it DONE!

1

8

15

22

29

6

13

20

27

4

11

18

25

3

10

17

24

31

2

9

16

23

30

7

14

21

28

5

12

19

26

FREQUENTLY ASKED questionsWhat is the 31 Day Challenge?

The 31 Day Challenge is a health & fitness challenge! Each day you’ll be doing the 31 Rep Challenge and the daily meal plan!

When does the challenge start?

We’ll be kicking it off October 1st ~ so mark your calendars! If you want to get started, now is the perfect time to review the basics in the Tone It Up Nutrition Plan. Also, keep an eye out for challenge prep, checklists, and sneak previews on ToneItUp.com !

Where do I find my Daily Workouts?

ToneItUp.com/DAILYWORKOUT You’ll see your 31 Rep Challenge Moves + a video of the day option!

Is the 31 Day Challenge free?

It’s free to join the challenge and participate in the 31 days of workouts and nutrition challenges! The detailed meal-by-meal guide, grocery lists, Slimdown plan, and Fall recipes are for official Nutrition Plan Members. But if you’re not a member yet, it’s not too late to join! Learn more about becoming a member here. If I’m a member, how do I get the 31 Day Challenge meal plan?

If you’re a member, we will send you your 31 Day Challenge Nutrition Plan before the challenge starts! You can save it to your computer, iPhone for easy access or you can see it in the myTIU tab on ToneItUp.com *You’ll be able download Regular, Gluten Free, Pescetarian, Vegetarian, & Vegan versions!

What is a TIU Check In?

This is where you let us know that you completed your Daily Workouts and Challenges! You can also share your delicious meals, or bits of inspiration to motivate your fellow TIU sisters. Just upload a photo to Instagram or update your status on the Community with the hashtag #TIU31

If you want to create an Instagram especially for your @ToneItUp check ins, you can now swap between accounts easily on Instagram! Go to ‘options’ and ‘add account’. Ex: @Kelly_TIU

By checking in, you’re staying accountable AND encouraging your team! It’s how we lift each other up. So many women rely on your check ins to get up and workout or to get back on track. Remember what we said, you never know who you’re inspiring, so stay strong girl!

FREQUENTLY ASKED questionsWhat’s a Booty Call?

This is your morning cardio, and this #TIUTeam is counting on you! Wake up 30-60 minutes early to sneak in a fat burning workout before the day begins. The key here is to get moving first thing in the morning! Go for a walk, jog, do some yoga or complete your favorite TIU workout...This will become a habit you look forward to daily, we promise.

Studies show that people who work out first thing in the morning burn a higher percentage of fat AND are more likely to stick to a program! So, DO THIS FOR YOU!

What are some of the Tone It Up hashtags?

#TIU31 ~ The official 31 Day Challenge Hashtag

#TIUteam ~ workout and inspiration check ins

#TIUmeals ~ meal check ins

#TIUgirls ~ just bein’ you girl...

#TIUgirlproblems ~ oh you know... top knot, still ‘glowing’ (okay sweating) and booty so sore!

#MyPerfectFit ~ Perfect Fit Recipes!

#TIUtransformation

#TIUplan~ For all of you on the Nutrition Plan & the new 31 Day Challenge meal plan!

We can’t wait to see all of your check ins throughout the challenge! You’re going to ROCK it!

#MYPERFECTFIT #TIUGIRLS #TIUMEALS#TIU31

FALL recipesFEATURED FROM THE TONE IT UP NUTRITION PLAN

makes 12 donut holes (serving size: 2 or 3 donut holes)

I N G R E D I E N T S

½ cup almond meal

½ cup Perfect Fit Protein

1 tsp baking powder

½ tsp pumpkin pie spice

¼ tsp salt

½ cup pumpkin puree

¼ cup maple syrup

1 egg

¼ cup almond milk

1 tbsp coconut oil

½ tsp vanilla extract

C I N N A M O N T O P P I N G

1 tbsp cinnamon

¼ cup sugar

D I R E C T I O N S

1. Preheat the oven to 350.

2. Mix all dry ingredients together in a medium bowl.

3. Add in wet ingredients and stir until fully combined.

4. Spray cake pop mold with coconut oil. Spoon batter into each hole.

5. Bake at 350 degrees for 12-15 minutes or until a toothpick comes out clean.

6. Let cool for 5 minutes and remove from mold.

7. Stir together sugar + cinnamon. Take each donut hole and roll it into the mixture, making sure it's fully coated.

pumpkin spice DONUT HOLES

makes 3 servings

I N G R E D I E N T S

¼ cup chia seeds

1 cup pumpkin puree

1 ½ cup unsweetened almond milk

2 Tbsp. maple syrup

1 tsp. vanilla

½ tsp pumpkin pie spice

D I R E C T I O N S

1. Combine all in a bowl (make sure its all combined really well) and let sit in the fridge for at least 30 minutes.

2. Top with pumpkin seeds or cacao nibs (optional). Enjoy!

pumpkin pie CHIA SEED PUDDING

makes 3 servings

D I R E C T I O N S

1. In a large pot, cook the turkey with olive oil.

2. After 5 minutes, add beans, spices, & other ingredients!

3. Cook until heated through.

I N G R E D I E N T S

1 package of 99% lean turkey (or tempeh)

1 can tomatoes

½ can kidney beans

½ can pinto beans

1 Tbs olive oil

1 tsp chili powder

1 tsp garlic powder

pinch of salt

easy lean CHIL I

If you’re a Nutrition Plan Member, the 31 Day Challenge Edition of the plan includes a daily meal plan, grocery lists, tons of delicious, new fall themed recipes, plus easy TIU Approved meals!

Here’s a few recipes you’ll be getting!

EG G M U G M U F F I N SW E E T P OTATO BA K E P E A N U T B U T T E R CO O K I ES

P U M P K I N S O U P P U M P K I N M U F F I N S R OAST E D SA L M O N P L AT E

FALL recipesFEATURED FROM THE TONE IT UP NUTRITION PLAN

NUTRITION PLAN + SPECIAL EDITIONSWhen you become a member of the Nutrition Plan, you get all past & future editions of the plan, at no

additional cost! Check out some of our favorite editions below, including the 31 Day Meal Plan!

There are so many choices, so finding the perfect fit for what you’re looking for RIGHT NOW is easy. And as a plan member you get them ALL!

THE NUTRITION PLAN

This is where we give you the guidelines for healthy eating.

You’ll learn about what foods to eat, and timing your meals to maximize your metabolism.

8 WEEK NUTRITION PLAN

This New Years edition has 8 weeks of meals planned

out for you!

THE RECIPE GUIDE

Hundreds of delicious recipes like pancakes, scrambles, salads, wraps, and healthy

desserts. Plus find thousands more recipes online!

BIKINI PROGRAM

You’ll get every meal planned out for you, every day, for 8

weeks! We take the guesswork out!

7 DAY SLIM DOWN

This quick, weeklong program is the perfect way to prepare for

an event, make your muscles pop, and lose the last few

pounds.

LOVE YOUR BODY

The superfood edition has 40 delicious recipes that include

some of our favorite ingredients.

31 DAY CHALLENGE

The newest edition! You’ll get get it right when it comes out... 31 days of meals, grocery lists,

cooking tips, & more!

WEDDING PROGRAM

This is perfect if you’re getting married, or in a wedding. Plus,

tons of tips for brides!

Free for

Everyone!

Nutrition Plan Member

Search healthy & nutritious recipes on ToneItUp.com

Limited Access to Recipes

Full Access to 2,000+ Recipes

Share your thoughts & questions with the TIU Community

Join the Members Only Community Group on ToneItUp.com

Opportunities to win gifts, prizes, & getaways

Access to My TIU - See all of your plans, grocery lists, and Members Only content

7 Day Slim Down, Bikini Program, and all past special editions of the plan

First chance at tickets & RSVPs for Retreats and events

Members Only sales & discounts, plus early access to new & limited edition products

Weekly Schedule & Daily Workout on ToneItUp.com

ALL future Nutrition Plan editions and meal guides at no extra cost

The Tone It Up® Nutrition Plan & Recipe Guide

Personalize ToneItUp.com: save your favorite articles, recipes & workouts to your TIU Account

Weekly Members Only Newsletter

PERKS OF BEING A member

#TIUTEAMJoin millions of women that have found success with the Tone It Up Nutrition Plan!

From Instagram to Twitter and in the Community, TIU girls are everywhere! Checking In with your team is an essential part of your success. This is how you stay accountable, support others, and stay motivated by

seeing your team stay strong.

One of the best parts about being a Tone It Up member is meeting girlfriends and creating lifelong friendships! Through the Community, you’ll get to know some amazing women who share your interests,

goals, & dreams!

success STORIESTake a look at the amazing transformations below! These beautiful women followed the Nutrition Plan and

completely changed their bodies, their confidence, and their SMILES! Read hundreds more success stories here.

“With day-by-day guides on what to eat, when to

eat it, and what workouts to do I felt myself really

sticking to the plan and seeing the results I wanted!”

-morgan

-yassi

-holli

-kara

“Thank you for giving me the courage to be vulnerable, and inspiring me every day to be

my best self.”

“Tone It Up and the Nutrition Plan changed just

about everything about my life. I finally understand how, when and what to eat.”

“I have found a side of myself during the

challenge I never knew was there, and I am so

incredibly proud.”

success STORIES

“Once I had the plan in my hands, I wondered why

I had waited so long... The changes in my body were so apparent. I felt so much better! It made me fall in

love with eating again.”

“This program has changed me forever... My boyfriend, family, friends & co-workers see it. Most

importantly I SEE IT. I’m a new person.”

“When I took my before pics, I was unhappy, unhealthy, I

wasn’t feeding my body right and like a lot of women-- I

was taking care of just about everyone else before I took

care of myself. I now look at pics and can’t believe how

much I’ve changed, especially on the inside. The Tone It Up lifestyle and the #TIUnutritionplan changed me forever.

For all of you that are just beginning your journey... you

can do this, you’re beautiful and we’re all here for you.

Joining the #TIUteam will be the best decision of your life.

The support and love within this community will bring you places you never imagined!!!”

Regardless of what your goals are (whether you want to lose weight, tone up, or simply become healthier) we can’t wait to see your transformation!

-caitlin -nixida

-katrina

We’re so excited to embark on this 31 day journey with you! In 31 days you’ll not only feel amazing inside and out, you’ll also be ready to take the changes you have made and apply them to your new TIU Lifestyle!

Screenshot and share the pic below that you’re IN for the 31 Day Challenge and tag @ToneItUp & #TIU31

you’re amazingYOU’VE GOT THIS!