Tone It Down On Cocktails? Our Advice On Sippin’, But Not Slippin’!


Tomorrow is St. Patrick’s Day, which is usually filled with lots of celebrations — and some beer, wine, or cocktails! Hint, hint: We MAY just have a healthy cocktail for ya tomorrow…if you’re lucky! ; ) Before we get into the spirit, we wanted to take a few minutes to talk about the best ways to fit alcohol into your Tone It Up Nutrition Plan approved lifestyle.

We get questions about this topic a lot. You already know this, but we’re the last trainers to ever tell you that you can’t have that glass of wine or champagne at a girlfriend’s birthday. We want you to enjoy your life! It’s not “cheating” to have some vino with girlfriends or enjoy a cocktail on date night. (Ya know we don’t believe in the word “cheat” anyway!) Like sweet treats, we usually associate drinks with celebrations and special occasions. So savor those moments as part of your balanced, healthy lifestyle.

Read on for all the deets on how to sip smart. Cheers, babe! 🍷🍾


Enjoy in moderation

Ya know we love our vino on #WineNotWednesday. But it’s all about keeping things in moderation. (We keep our shots to espresso!) We recommend sticking to 1 – 2 drinks, 2 – 3 nights per week. We usually pick Wednesday and a day or two on the weekend, but it’s totally up to you.

skinny-rosemary-strawberry-cocktail-summerChoose wisely

When we do want a drink, we go for wine, champagne, or clear alcohol. Wine contains antioxidants for some heart-healthy perks and clear alcohol has fewer calories and congeners, a compound that can cause more severe hangovers, than dark liquors. If you’re making a mixed drink, choose high-quality ingredients and steer clear of sugary mixers. Instead, muddle fresh berries or mint in your drink. Yum! We also like to mix our wine with sparkling water for a refreshing spritzer!

Dine before your drink

Eat a healthy dinner before you sip. Drinking on an empty stomach causes the alcohol to go right into your bloodstream, which makes you feel the effects more quickly and feel worse the next day. Having food in your stomach, especially healthy protein, fats, and carbs, helps slow down the absorption.

Hydrate, hydrate, hydrate

We can’t say this enough! We always have a glass of still or sparkling water between each drink. This keeps you hydrated, helps prevent hangovers, and you still have a glass in your hand!

And if booze isn’t your thing…

Of course it’s totally fine to skip it altogether. Whatever is best for you, girl! We love to put kombucha or sparkling water with lime in a wine glass, too! Check out the benefits of kombucha HERE! And we have some more delish non-boozy sips HERE!

If you do feel like having a drink, here are some of our fave healthy cocktails:

Bubbly Citrus Cocktail 

Summer Strawberry Sipper

Spiked Watermelon Fresca

Pomegranate Martini

And check back tomorrow for a brand new sip!


Looking for more healthy sips and science-backed advice? We have it all in the Tone It Up Nutrition Plan! Join today for access to thousands of recipes and tips to reach your fitness and nutrition goals — while still enjoying every party, holiday, and event!



  1. Thank you so much for this post. Booze has always been a ticket to bad health-related decisions for me, but since I became a Tone It Up member a couple of months ago, I’ve started to appreciate kombucha in a wine glass, sparkling water, infused spa water, and other healthy drink options. I channeled Karena and Katrina last weekend and made a great little spritzer with sparkling rose, la croix, and lime and let me tell you, it was a game changer! I felt great the next day! I think the extra hydration from the la croix really a HUGE difference. I am so looking forward to trying some of these healthy cocktails and the alcohol-free drinks like the Rosemary Grapefruit Sparkle as the weather warms up this spring and summer. Thanks again for always providing healthy options & tips for “indulging.” I LOVE that I never feel like I can’t celebrate a special occasion or holiday and still be #tiuapproved.

  2. I’ve noticed that even when I have just a glass or two of wine, my motivation the next morning for my workouts can seriously decline in spite of not feeling hungover otherwise. I still indulge in some vino but I’m so much more prepared for the next morning and often try to time it for the night before my rest day. :)

  3. I work in the alcohol industry so this is truly a challenge for me…my job is to literally come up with cocktail menus and food pairings! Most of the women in our industry do not drink during the week and then have a couple of drinks on the weekend. It really is all about moderation. Most of us also take a couple months off a year from drinking at all, it really helps us reset. It’s so easy for that “nightly glass of wine” to become a habit and before you know it, you are having seven drinks a week instead of 2-3! Tequila is actually one of the lowest calorie alcohols, so if I’m in a situation where everyone will be drinking a lot, I will order tequila on the rocks. It takes a while to drink (order a higher end one, not a shooting tequila so you have a reason to “sip” it) and then you feel like you are actually participating in the fun.

    1. I absolutely love this advice and strategy for those nights when I have drinks with friends! As a single girl in a big city, there are many Fridays and Saturdays that involve getting drinks. I never thought to order something that absolutely has to be sipped slowly.

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