You might be dehydrated! Without plenty of water your beautiful body can't function properly. Dehydration causes fatigue, a slowwwwed metabolism (yikes) and unhealthy cravings! The worst part? When you're dehydrated, your body can't burn fat efficiently~ which means all of your hard work just doesn't pay off. Make those workouts and healthy meals count by drinking plenty of water. How much!? If you are on our Tone It Up Nutrition Plan you know it's essential to drink at least 1/2 your body weight in ounces daily. This means if you weight 150 lb, you're drinking 75 ounces of water throughout the day.
Drinking enough water is one of our top 3 ways to boost your metabolism. Watch the video HERE!
One of our favorite things to do is to fill a pitcher with water and add fresh fruit, herbs and cucumber slices. This adds lovely flavor along with a touch vitamins & minerals... naturally! Find our favorite combinations in the Summer Sizzle Edition of your Tone It Up Nutrition Plan... see below for an exciting announcement for Plan Members!
Are you prepared?? Always Plan For Success! If you feel overwhelmed by this idea, don't be. We're here to help you make this an effortless part of your routine.
Start by scheduling your workouts on Sunday night with your Weekly Fitness Schedule. Next, lay out your workout clothes for the next few days. Pack a gym bag to keep in your car or keep an extra set of workout clothes at your office, and you'll be ready to take on the week!
Another essential component is to plan your healthy meals! We recommend you sit down on Sunday and Wednesday with your Tone It Up Nutrition Plan and decide on your meals for the the next few days. Go grocery shopping, prep snacks to take on-the-go and fill up those water bottles ahead of time! In the end, this actually saves time, because you will never be scrambling to figure out what to have for lunch or dinner.
This tip is a twofer... not only do we want you to get those beauty ZZZZs, but we want you to make sure your body is in the best place possible to reap all the benefits of those quality hours. Sleep is definitely not overrated! This is when your body repairs your muscles and burns fat with essential hormones that are released when your body is at rest. We want you to eat dinner at least 2 hours before bedtime to ensure you feel fresh, repaired and energized in the morning. If your body is busy digesting food from a super late dinner, it won't have the energy it needs to repair and restore. We understand that this will be not always be ideal, but we want you to try your best to eat dinner earlier ;) A good way to do this is to prepare a crockpot dinner so that when you get home from work and your workout, it's already ready for you! We have some amazing crockpot recipes coming in the Fall Edition of the Tone It Up Plan! Stay tuned :) In the meantime, try these #TIUfave Convenient Crockpot Recipes!
Did you know that a heavy salad dressing can ruin your efforts in ordering or preparing a healthy meal? Some dressings contain up to 20 grams of fat in a sitting... and not the healthy 'kind' that you want. Be careful of the cream based dressings out there. Our secret formula to a Tone It Up approved salad is to keep it Lean, Clean N' Green. This means fresh greens, plenty of veggies and a portion of lean protein. One of our favorite tricks to make salads delicious is to include plenty of fresh herbs like mint, cilantro or parsley alongside 3 tsp of almond oil and your favorite vinegar~ balsamic or apple cider vinegar! These ingredients contain beautifying benefits and pack a punch of flavor!
Oh, and let's not forget the dressings... have you made your Golden Sun Dressing yet!? It's a team favorite!
There is such thing as... too much of a good thing. We LOVE avocados, trail mix, healthy oils, and nut butters... but it's important to be aware that these superfoods are not only nutrient dense, but calorie dense. Even though they're healthy, the calories can add up and the excess calories are stored as fat. All of you know that we do not count calories on the Tone It Up Nutrition Plan, but with denser foods, we like to stay calorie aware. If you stick to the portion sizes outlined in your plan, you're giving your body just what it needs to stay energized, lean & glowing! We also of course love our occasional glass of rosé wine... or two ♡ We recommend choosing a couple nights a week where you'll treat yourself to your favorite cocktail or celebratory drink. Remember that #TIUgirls don't do kegstands... or spend their weekend beer guzzling ;) Cheers ladies!!
*** Also, did you know?? If you consume too much protein in your diet it is stored as fat, not as muscle! This is something that surprises most people~ especially men! If you consume too much protein, it puts a lot of stress on your body to convert to energy or fat. So even with protein... too much of a good thing is not so good~~ Keep in mind we're talking A LOT of protein in a serving~ for example, 50-80 grams of protein in a sitting or 300 grams in a day is not necessary for the average woman. Want to figure out your ideal amount of protein needed for you? Use our Perfect Fit Protein Calculator!
Protein is ESSENTIAL for muscle repair, your hair, skin, nails and your metabolism~ making you a lean, mean TIU Machine!! This is why we founded and created Perfect Fit Protein for the Tone It Up community. One serving delivers 15 grams of delicious, plant-based protein, just the right amount for you! It's also gluten-free, dairy-free (unlike whey which can bloat you) and it's CLEAN!
If you're making a protein pancake, you're nourishing your body with 25 grams of protein...and you're golden!
]Learn everything you need to completely transform your body, build lean muscle and enjoy the healthy, energetic life you’re meant to be living! ~ Join the team TODAY! ~
For all of you just joining the Nutrition Program~ WELCOME!! It will truly be the best decision you’ve ever made for your health and happiness.