3 Nutrition Challenges For The Best Results

tone it up katrina karena

Hi beautiful! The Bikini Series is comin’ atcha soon and we can’t wait!!! Your 8-week challenge is about to sweep you off your feet! Get ready for brand new workouts, delicious recipes, and lifestyle challenges that will make you feel stronger and more confident than ever 🤗 Get your cute booty over HERE and sign up ~ and invite all your girls to join you!

 We’ve realized that we see the BEST results when we keep our nutrition on point! So we put together these 3 nutrition habits you can start incorporating into your daily routine today. These tips will be life-changing for you! Seriously girl, we follow these guidelines and they’re game changers. We follow them, especially when we’re getting ready for photo shoots!

Get a jumpstart on these TODAY and before you know it, they’ll be a natural part of your healthy lifestyle! You’ll feel lean, toned, healthy, and glowing! These tips are a sneak peek into all the science-backed info you’ll find in your Tone It Up Nutrition Plan ~ it’s packed with EVERYTHING you need to know to succeed!

Lots of love,


1. Sip, Sip, Sip!

Drinking enough water is KEY for looking and feeling your best during your Bikini Series — and every day! Staying hydrated boosts your metabolism, helps de-bloat, 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 outside, have even more!

The trick is to start tracking your intake now (mark down every bottle or glass in your journal). That way, you know your starting point and can begin upping your intake before the Series. We want you to consider your water bottle an everyday essential ~ like your phone! You’d never leave your house without it.

2. Tone It Down

Tone down the junk! Haha… hear us out on this one.

We want you to focus on meals that make you feel like your best self and limit foods that don’t serve your goals. We’ve found that staying clear of fried foods and heavily processed foods are huge factors for reaching your fitness goals. I nixed fried foods and buttery crackers, and I feel better than ever. The fried foods that were sneaking into my diet were things like chips, sweet potato fries, tempura, and wontons (with my poke!). I actually didn’t realize how much I was even having fried food until I stopped for a TIU challenge. I would have chips on the weekends, sometimes with some salsa at a restaurant, a few sweet potato fries here and there (okay maybe more than a few, especially if they were on Brian’s plate!), and lots of crackers, especially while entertaining.

I replaced all chips and buttery crackers with cucumber slices (so good with guacamole!), kale chips (I’ll buy them or make them with yummy seasoning), snap peas, peppers (love sliced peppers with salsa), carrots (with hummus and dips), and crunchy snacks like baked snap peas and dehydrated veggies. Seriously…you will love this! It’s life-changing and one of the best Tone It Up Nutrition tips we have! Try this and trust us, you’re going to feel incredible. It’s all about that salsa, guac, hummus, and healthy dip anyway! :)

TIP for post-dinner munchies: Whenever you find yourself craving something after dinner, challenge yourself to reach for some ginger kombucha, sparkling water with lemon, or a delicious, decaf tea instead.

Still thinkin’ about that chocolate? Have a Tone It Up dessert and enjoy every bite!

3. Keep it clean babes…

You always hear us really emphasizing Lean, Clean, ‘N Green meals. As many of you know, this is the main principle of the Tone It Up Nutrition Plan and the key to seeing some major results. Eating Lean, Clean, ‘N Green means having whole, unprocessed foods like lean protein, healthy fats, fresh fruits, lots of greens, and making CLEAN recipes from ToneItUp.com!

*** It ALSO means enjoying your Tone It Up Pancakes, Healthy Donuts, Waffles, Cookies, Brownies, Delicious Smoothie Bowls AND more!!! Make sure you explore our recipe section for lots of ideas! :) They’re all CLEAN & delicious!

And we have BRAND NEW treats coming soon in the 8-week Bikini Series Edition of the Tone It Up Nutrition Plan! And the best part? You’ll look and feel amazing ~ we make all our treats with Tone It Up Protein! It’s made with the cleanest, most delicious, plant-based ingredients to keep you healthy, and your muscles lean and strong. And have you tried our new Peanut Butter and Cafe Latte flavors?! 🙌🏻

Join us on the Tone It Up Nutrition Plan! It’s filled with tons more tips like these to help you feel lean, fit, healthy, and confident!

 Check out these beautiful Tone It Up Transformations from the Tone It Up Nutrition Plan!

nutrition plan transformations

Plus, as a member you’ll get your BRAND NEW Lifestyle Kit and 8-week Bikini Series Edition with meal-by-meal guides!



    1. Hell yes! I ordered to Czech rep. and it was shipped without any issues ;)

  1. Will the new protein flavours and protein bars be available on the website? Target is not accessible for those of us that live outside of the USA.

    1. Hi girl! These items are Target exclusives. We’re so excited to be offering your delicious Tone It Up Organic Protein HERE! It’s super easy to order internationally!

      1. Where is the protien sourced? I’m asking because some protiens are high in heavy metals due to sourcing location.

        1. Hi girl! Our protein is sourced from Canadian yellow peas. All of our protein is tested for heavy metals so it’s safe for you babes. xxo

  2. Hi girls, when will tone it up protein be available on Amazon ( prime a bonus!) Canada?

    1. Hi babe! You can grab Tone It Up Organic Protein on Amazon HERE! Now is the perfect time to stock up before the Bikini Series ;)

      1. That’s the American Amazon and t says doesn’t ship to Canada, will we be seeing it on Amazon.ca?!

  3. I am so excited for the bikini series!!! so Ready for all the new workouts and recipes, YAY!

  4. How much does the bikini series cost to do? I saw sign ups were next week and want to try it!!!

    1. Hey babe! The Bikini Series is free to join! You should definitely join with us!! We’ll have all the details for you soon!!!

  5. So excited for the Bikini Series!!
    What meals do you recommend when you have to eat at a restaurant for lunch with colleagues?
    I want to eat lcg, but it seems to be quite difficult…

  6. This will be my 1st official bikini series! I am so excited to be joining you ladies! Blessings to all and good luck on this amazing journey! The Bikini Series starts on my daughter’s birthday 💗😆💛

    1. You’re going to have so much fun. My first Bikini Series was last year (as a member) and it was a blast. Best of luck to you!!

  7. Ahhhhhh I can’t wait! I currently don’t have a functional kitchen, so it’ll be an added challenge of finding healthy premade snacks and meals

  8. It’ll be interesting for us Southern Hemisphere gals to follow the Bikini Series – Melbourne, Australia can be particularly cold in winter, and smoothies and salads may not be as appetising when it’s rainy and wet.
    However, I hope there is a good variety in the meal plans and I am hoping to stick as closely as I can – this Bikini Series finishes right before my wedding in July! Wish me luck!

      1. Thanks Sarah :) I’m looking forward to checking out the meal plan for this Bikini Series to see how it will go for our Australian winter over the 8 weeks. K&K have confirmed summer crockpot recipes (which I hope will be warm and delish too). I’ll be in looking at those 21 Day Challenge recipes too! (especially for any smoothie based meals).
        Good luck to you!

  9. Is there a list of recipes for the coconut protein and the new ones?

  10. Very excited to start the bikini series! Any advice for us pregnant TIU gals in regards to following the nutrition plan and workouts?

    1. Congrats babe! So happy for you 🤗 We’re going to have some tips throughout the Bikini Series for our expecting TIU mamas! Make sure you talk to your doc too with any questions :)

  11. This is my first bikini series! I’m so excited to jump in and start feeling like my best self!

  12. Do you have any tips for #TIUMAMAS expecting a little one during this bikini series and am hoping to stick to it!

  13. Hello! I’ve been an unofficial TIU girl for years & I am wanting to make myself all official this year:) Sooo..If I buy the nutrition plan does that give me access to the bikini series or is that separate?

    1. Hi babe! Yes! When you become a member of the Nutrition Plan, you instantly gain access to every edition of the plan, including the new Bikini Series Edition! So excited to start the challenge with you! xxo

    2. Great question. I am in the same position. Been a TIU fan for a few years and thinking about buying nutrition plan. Didn’t know what you have access to for bikini series as a non member vs member

      1. Buy it – Sooooooo worth it. You get literally every single edition of the plan….all the old bikini series plans, the 8 week challenge plans….everything! It is honestly the best deal ever. A one-time fee makes you a lifetime member and you’ll never have to buy another plan.
        You can access the bikini series workouts for free, and they’ll also offer lots of free recipes. But the complete plan that comes with being a member is much, much easier to follow. You have all the information, instead of just pieces and it really helps for planning ahead too.

      2. Hi babe! SO excited to start the Bikini Series with you! Just by signing up you’ll receive free weekly fitness videos, daily toning moves, motivation, and delicious recipes! Plus, this incredible community 🤗 When you become a member of the Tone It Up Nutrition Program, you get access to EVERY edition of the plan ~ including the new Bikini Series Edition with new summer recipes and meal-by-meal guides. You’re going to love it!!! xxo

  14. YAY can’t wait!!! I’ll commit myself to the BS 100%!!! PS: these bikinis are gorgeous, were are they from?

  15. So excited for my very first bikini series! Thankful for a community of empowering and encouraging women :)

    1. We’re so thankful you’re a part of this community and can’t wait to start your first Bikini Series with you! You’re going to rock it 😽

  16. I’m SO excited to try this challenge!! It’ll be my first one and I’m looking forward to everything about it!

    1. It’s going to be so much fun and such an amazing adventure! SO excited to start with you! xxo

  17. I’m so excited!! Just spent 6 hours today on cleaning and reorganizing my house!! I also stalked up on a lot of quinoa, oatflour and oat- and almond milk!! I’m more than ready to get my body back into a healthy state of mind, and to smash this challenge with everyone <3

  18. Love those bathing suits ladies! I can’t wait for bikini series to start. I need some motivation!

  19. Excited for my first bikini series but bummed because I just tried to purchase the nutrition plan and it’s sold out. (Really wanted the lifestyle kit, not just digits version)

    Hoping the vegan and vegetarian is in stock soon. Any suggestions on what to do?

  20. Hello everyone! I’m new to TIU and this will be my first TIU challenge, how do I join the community and instagram?

    1. Hi babe!! Welcome!! We’re so excited to meet you and have you as part of this beautiful community 🤗 It’s so easy to connect with us and the #TIUteam on Insta! All you need to do is check in with us with a pic and hashtag #TIUteam and #TIUBikiniSeries! Snap a selfie and introduce yourself ;) Lots of babes also like to create a Tone It Up account on Insta specifically for their checkins, progress, and support! You can swap between accounts easily! Go to ‘options’ and “add account.” Can’t wait to see your checkins! xxo

  21. Finally purchased the Nutrition Plan and can’t wait to start my first Bikini Series in a few weeks! I’ve been following you girls on Insta and doing some of the free workouts for about a year and a half now and kept avoiding not making the full investment – whether it was out of fear, fear of failure or financial. No more. It’s on. Because what better investment is there than me, my health and body?!

    1. LOVE this!!! You’re so right ~ you are your best investment and you deserve it! Can’t wait to start your first Bikini Series with you babe! You’re going to feel amazing 🤗💖☀️

  22. Can’t wait to get started! Can someone share where those suits are from?? Would love to snag one for some extra motivation!

  23. Karena- LOVE your suit, where’s it from? would love to hang it on my door for bikini series inspo xoxoxo

  24. When will the Bikini Series nutrition plan be sent out for those of us that are already purchased the plan/lifestyle kit?

    1. Hi babe! We’ll be sending it out next week before your Bikini Series starts. Keep an eye on your inbox! xxo

  25. I can’t wait for the new Recipes to come out! I’ve been revisiting some of my old faves from the Love Your Body Series – Java Peanut Smoothie whims morning was amazing with the new Cafe Latte protein powder 😉

  26. So excited for the bikini series!!! Baked lots of TIU treats today to share with my fam over the weekend😊

  27. So excited for the bikini series!!! Baked lots of TIU treats today to share with my fam over the weekend😊

  28. When will he TIU bikini meal plan be up?! So excited to get reading and prepping!

    1. Hi babe! We’ll be sending it to Nutrition Plan Members this week! Keep an eye on your inbox ;)

  29. The timing is perfect for this year’s challenge! My wedding is in August and I definitely need the extra motivation to stick to healthy eating this summer :) Just bought the Lifestyle Kit and stocked up on protein!!

  30. Can I buy the bound copy of the nutrition plan, even if I purchased the digital copy years ago? I would love to have it!!

  31. What about homemade sweet potato fries? Simply a sweet potato cut up into pieces with some olive oil and spiced and baked. Are these something we need to avoid?

  32. I love the nutrition plan! As a Dietitian I generally roll my eyes at most “diet” or “programs”, but TIU is legit! Thank you girls for spreading Actual Healthy Habits! For the body and mind!

  33. I’m so excited about doing my first Bikini series ever and with some friends from elementary school! I am so happy to have a vegetarian option. I can’t do chocolate so when a recipe calls for chocolate protein powder, can I simply replace it with the vanilla? And instead of cacao, what do you recommend to use instead?
    Also, I think there’s is a typo “chaning” instead of changing in this article. Finally, I’m a nurse working 2-hour shifts and often 5-7 days in a row. I’m great about exercising nearly daily but meal planning for so many days is hard after a 13-hour day, when I have very little time to prep. What do you recommend doing to save some time for meal prepping when you’re super limited on time and a budget? Nurses week is May 6-12 so I hope you do a shout out! Thanks!

  34. Are the new flavours of the protein powder and protein bars available to purchase in U.K.? I can only see that they’re sold at Target :(

    1. Hi babe! Those flavors are exclusive to Target. You can grab your Tone It Up Organic Protein HERE ~ it ships internationally! xxo

  35. I am planning to do the 2018 bikini series (at least the meal plan for sure, then any workouts I can fit in being a working mom of 3 lol). But we are also going to be trying for baby #4…..what is the best way to adjust the nutrition plan once I am pregnant?

    Thanks! :)

  36. Hi, is there a gluten-free version of the Nutrition Plan available? It says it on the site, but doesn’t show up on the drop-down menu!

    1. hi girl! your Regular Lifestyle kit is very similar to your gluten free version of the Nutrition Plan. When you sign up to become a member of the plan, you will receive digital access to your GLUTEN FREE version xxo 🤗💕✨

  37. Will the app be ready for androids in time for the bikini series?
    Waiting anxiously!

    Thanks! :)

    1. hi babe! we’ve been workin hard for ya ~ be on the lookout before your challenge kicks off! 😉 xxo

  38. I am so excited for this bikini series! I have muay thai classes every Tuesday and Thursday so I will have to do the workouts either before or after lol. When will the TIU app be available for android?

  39. Hey, I was wondering, since the BS starts next week, is the Lifestyle Kit the ”bundle” for the series, or is there going to be another surprise??

    1. hi babe!! we have lots of surprises comin to you throughout the Bikini Series! stay tuned! xxo 💗✨👙☀️

  40. Love these tips! Has the bikini series nutrition plan rolled out for members yet? Didn’t know if I had missed some info somewhere 🙂🙃

  41. Random question! Do we still need to be doing 20-30 mins of cardio a day and is the 100 miles to summer still a thing?

    Thank you so much!!

    1. Hi babe! We have Cardio Challenges for you some days on your Weekly Schedule (like 20 minute jogs or walks with your girlfriends!). Make sure to check it every Sunday! xxo

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