How to Keep Your Nutrition on Point for the Summer ChallengeBy Tone It Up on
Your 2021 Summer Challenge kicks off on Monday...are you ready?! For this challenge, we’re all aiming to crush 50 workouts in 8 weeks (you can choose any program in the TIU app that fits your goals or create your own with On Demand workouts).
To fuel your beautiful body through those workouts and get the BEST results, your nutrition is KEY. Remember, we form lean muscle in our workouts...we make those muscles pop with proper nutrition!
So how can you nourish your body throughout the next 8 weeks? We’re sharing our best tips to feel lean, energized, healthy, and confident. These are the practices we personally use and how we’ve seen the best results with our nutrition. We’re committing to following these guidelines too, so let’s all hold each other accountable!
Choose the right meal plan for you
Just like you can choose a workout program, you can also choose a meal plan in your app. Head to the “Nutrition” section and you’ll see meal plans under “Guidelines.” You can revisit one of your favorites or try a new one like the 6:40 Meal Plan or Bridal Sculpt Meal Plan.
Customize to fit your lifestyle
All your meal plans are customizable! You can mix-and-match your favorite recipes from different plans or find tons of recipes to choose from in the “Nutrition” section of your app. Every plan has Nutrition Guidelines at the beginning, so just make sure you’re sticking with the guidelines. You’re still “on the plan” if you make it your own. It’s all about what works for you!
Prep for success
No matter which plan you’re following, meal prep is essential. This will set you up for a healthy week and ensure you’re not grabbing processed and sugary options when you’re busy and hungry. We like to set aside a couple hours on Sundays for meal prep, but you can choose any day that works for you. You can also do two mini prep sessions per week — like one on Sunday and one on Wednesday.
Keep it clean
You always hear us emphasizing Lean, Clean, ‘N Green meals. As many of you know, this is the main principle of our nutrition philosophy and the key to seeing major results. Eating Lean, Clean, ‘N Green means having unprocessed whole foods like lean protein, healthy fats, fresh fruits, healthy complex carbs, and lots of greens.
It also means enjoying your Tone It Up pancakes, waffles, muffins, donuts, and more treats. These are all clean because they’re made without anything processed or artificial. We swap flour and other refined carbs for Tone It Up Protein and use only natural sugars.
Sip, sip, sip
Staying hydrated boosts your metabolism, helps debloat, gives you energy, and makes your skin glow! Aim to drink at least half your body weight in ounces of water every day. So a 140-pound woman would have about 70-90 ounces. If you’re working out or it’s hot out, have even more!
The trick is to start tracking your intake (mark down every bottle or glass in your journal). Also think of your water bottle as an everyday essential like your phone. You'd never leave your house without it!
Say bye to fried
For the next 8 weeks, we challenge you to avoid fried foods as much as possible. We know you can do it! These can be sneaky like a fry here or there, chips with guac, tempura at restaurants, wontons with poke, and crackers for dipping or if you’re mindlessly munching.
Instead, we challenge you to swap chips and buttery crackers with cucumber slices (so good with guacamole!), kale chips (buy them or make them with yummy seasoning), snap peas, peppers, carrots (with hummus and dips), and crunchy snacks like baked snap peas and dehydrated veggies. Seriously…this is one of the best Tone It Up Nutrition tips we have!
Refuel with protein
You’re going to be crushing so many workouts during this challenge, so make sure you’re refueling within 30 minutes of your workout with a protein-packed meal like a smoothie or protein pancakes. This will help your muscles repair and form new lean muscle.
You can stock up on your clean, plant-based, gluten-free protein at Target, H-E-B or in the TIU Shop. Remember to grab healthy on-the-go snacks like TIU bars, shakes, and cookies, too! These are perfect for that afternoon snack when you need a pick-me-up. If you’re tired and craving sugar, go for one of these instead.
Follow these guidelines consistently and you’re going to feel incredible!
Check out these TIU Summer Challenge Babes!
The Summer Challenge kicks off on Monday! If you haven’t already, sign up here to get your free starter pack and everything you need to prep this weekend!