Tone It Up 7 - Day - Slim - Down
Tone It Up 7 - Day - Slim - Down
Tone It Up 7 - Day - Slim - Down
Our community has done the 7 Day Slim Down for Weddings,
Red Carpet Events, Runway Shows, Beach Trips, Fitness
Competitions, Photo Shoots, Reunions and Big Dates! We don’t
recommend doing this more than a few times a year. Your plan
is perfect for toning up and maintaining your gorgeous bod.
The 7 Day Slimdown gets rid of bloating and that outer layer of
fat to make you tighter, leaner, toned and sculpted. Start your
7 Day Slimdown exactly a week before your event. You can
have the 7th day be the event day or the 8th day. Your choice!
Please Note: The 7DSD is to tone up and de-bloat. If you do not have a couple pounds to tone up, then stick to your main
Lifestyle Plan or use the calorie add-on page to customize it to your needs. If you want to complete just the last 3 days to de-
bloat for an event, you can do that too! Remember to refer to your calorie needs in your Nutrition Program.
These tips are what we have learned with our own experiences. By incorporating these 14 things for
7 days, you will de-bloat, cleanse your system, and feel light, toned and refreshed, . Remember to
always listen to your body and needs.
U S E T H ES E 1 4 S L I M D OW N R U L ES TO G U I D E YO U T H R O U G H YO U R W E E K !
1 A LWAYS 9 3 DAYS O U T
Stay hydrated with at least 70 ounces of water. We keep a Do a full body workout routine where you work every
water bottle on us at all times to ensure we have enough. single muscle in your body! This uses all the glycogen
Drink water throughout the day.. never all at once. (sugar/carbohydrates) stored away in your muscle tissue.
We want to deplete this to be tight and lean for your event
2 A LWAYS day! The 7 Day Slim Down workout is PERFECT for this!
Perform 5 toning exercises each day. 15 reps each. Make
sure you check your Daily Workout on ToneItUp.com 10 2 DAYS O U T
For the last two days. eat 1-2 cups asparagus with your
3 A LWAYS dinner. Asparagus has de-bloating properties, because it is a
Eat 5 small meals per day consisting of mostly lean protein, natural, healthy diuretic, taking excess water out of your skin.
vegetables, and raw food. Meals should be every 2-3 hours.
4 A LWAYS 11 2 DAYS O U T
No added salt to your food. Watch your food labels and steer
Do your best to have your last meal 2 hours before you
away from anything that’s processed or contains a lot of
go to sleep. We like to drink tea, kombucha, or sparkling
sodium. We don’t want you to stress about this, so just stick
water after dinner.
to non-packaged food for the last few days and you’ll be
golden.
5 7 DAYS O U T
Complete a 30 minute cardio session in the morning, before
breakfast. You can have coffee or your Awaken Perfect Fit
12 2 DAYS O U T
On top of your 70 ounces of water, drink 2 cups of
Tea. Having a more intense session? You can grab a piece of
unsweetened Green Tea per day. We prefer our Perfect Fit,
fruit or whip up a Tone It Up smoothie. If your energy levels
Awaken Tea, which is green tea! You may add a half of a
are low, make it a light session or walk and listen to your
lemon squeeze. You can still have your coffee too.
body. Save your intense session for the afternoon.
6 7 DAYS O U T 13 2 DAYS O U T
The last two nights before your event use a sunless tanner.
Have coconut water handy during your workouts! Great for
This will make your muscles look lean and toned with a
electrolytes and energy. And add salt to your dinner, you’ll
beautiful glow; making those shoulders and abs pop!
be cutting it out later this week!
7 7 DAYS O U T 14 A LWAYS
Cut out starchy carbohydrates. Receive your carbs from fruits Stand tall with your heart forward and shoulders back! Work
and vegetables! This is important so your body taps into your on correcting your posture with core exercises. Exercise
fat stores. Starches aren’t bad, this is just temporary. the muscles in your lower back, lower abdominal muscles,
upper back and stretch your chest out. We recommend
Karena’s upper back routine! You’re gorgeous girl!
8 5 DAYS O U T
If you eat dairy, cut dairy products completely out of your
diet 5 days leading to the event to reduce any chances of
bloating. Try dairy-free yogurts and milks! We like almond
milk and almond yogurt.
7 DAY SLIM DOWN
day one day two day three day four day five day six day seven
WORK 40 Minutes of Cardio 40 Minutes of Cardio 30 Minutes of Cardio 30 Minutes of Cardio 30 Minutes of Cardio 30 Minutes of Cardio 30 Minutes of Cardio
OUT + Daily Workout on + Daily Workout on + Daily Workout on + Daily Workout on + Daily Workout on + Daily Workout on + Daily Workout on
ToneItUp.com ToneItUp.com ToneItUp.com ToneItUp.com ToneItUp.com ToneItUp.com ToneItUp.com
Slimming Spiced Super Slim Burgers Trim Tray Dinner Trim Tray Dinner
Slimming Spiced Trim Tray Dinner Your Favorite TIU
M5 Bake (make extra for
Bake (leftover)
(make extra for
Prep chia pudding
use asparagus as use asparagus as
Approved Dinner!
dinner tomorrow) tomorrow’s M3!) your veggie tonight! your veggie tonight!
Add a little sea salt for tomorrow + Rosé Spritzer
Add a little sea salt + a side of kale chips (no salt) (no salt)
7 DAY SLIM DOWN - GROCERY LIST
grocery list
When you plan your meals for the week, take stock of what you have at home and what you need to pick up.
S TAY H Y D RAT E D
Drink 90 oz. water throughout the day!
40 Minutes of Cardio - Jog, Walk, HIIT,
WORK
OUT Cycling, Swimming, or Stairs
Daily Workout on ToneItUp.com
(you can also do this later in the day!) G OA L S FO R TO M O R R OW
Drink Water Throughout Your Workout ______________________________________________
______________________________________________
Slim Down Scramble
M1 ______________________________________________
+ 1 cup blueberries
______________________________________________
Ginger Shot (or Meta D)
N OT ES
1 sliced Grapefruit
M2 or Apple with Cinnamon ______________________________________________
______________________________________________
______________________________________________
K&Kale Salad
M3 + 4 oz lean protein
Bikini Punch ¨¨ Check In #TIUteam
¨¨ Stick to Plan Guidelines
3 Slim Down Mini Muffins
M4 You made it through the first day! Keep this
Sip water all afternoon!
up and you’ll make it through this week
with no problem! If you slipped up at all,
don’t worry... just try to follow the Day 2 plan
Slimming Spiced Bake tomorrow and you’ll be fine. Take note of
M5 (make extra for dinner tomorrow) any mistakes you may have made so you
can be aware of them and avoid them for
Add a little sea salt to your dinner! the rest of the week. If you put in a really
tough workout or you’re feeling extremely
tired, hungry or low on energy feel free to
Caffeine-free tea increase portion sizes of lean proteins and
PM OR 1 cup unsweetened almond milk green veggies tomorrow. Always listen to
(chocolate or vanilla) your body.
6
7 DAY SLIM DOWN - DAY 2
S TAY H Y D RAT E D
Drink 90 oz. water throughout the day!
40 Minutes of Cardio - Jog, Walk, HIIT,
WORK
OUT Cycling, Swimming, or Stairs
Daily Workout on ToneItUp.com
(you can also do this later in the day!) G OA L S FO R TO M O R R OW
Drink Water Throughout Your Workout ______________________________________________
______________________________________________
Tone It Up Protein Pancakes or Waffles
M1 Top with 4 sliced strawberries and drizzle 2 ______________________________________________
N OT ES
1 sliced Grapefruit
M2 or Piece of Fruit ______________________________________________
______________________________________________
______________________________________________
K&Kale Salad
M3 + 4 oz lean protein
Bikini Punch ¨¨ Check In #TIUteam
¨¨ Stick to Plan Guidelines
3 Slim Down Mini Muffins
M4
Sip water all afternoon!
Caffeine-free tea
PM OR 1 cup unsweetened almond milk
(chocolate or vanilla)
7
7 DAY SLIM DOWN - DAY 3
S TAY H Y D RAT E D
Drink 90 oz. water throughout the day!
30 Minutes of Cardio - Jog, Walk, HIIT,
WORK
OUT Cycling, Swimming, or Stairs
Daily Workout on ToneItUp.com
(you can also do this later in the day!) G OA L S FO R TO M O R R OW
Drink Water Throughout Your Workout ______________________________________________
______________________________________________
Berry Slim Smoothie
M1 ______________________________________________
Ginger Shot (optional)
______________________________________________
N OT ES
M2 Apple with Cinnamon ______________________________________________
______________________________________________
______________________________________________
Grilled Summer Citrus Salad
M3
Bikini Punch
¨¨ Check In #TIUteam
¨¨ Stick to Plan Guidelines
3 Slim Down Mini Muffins
M4
Sip water all afternoon!
Caffeine-free tea
PM OR 1 cup unsweetened almond milk
(chocolate or vanilla)
8
7 DAY SLIM DOWN - DAY 4
S TAY H Y D RAT E D
Drink 90 oz. water throughout the day!
30 Minutes of Cardio - Jog, Walk, HIIT,
WORK
OUT Cycling, Swimming, or Stairs
Daily Workout on ToneItUp.com
(you can also do this later in the day!) G OA L S FO R TO M O R R OW
Drink Water Throughout Your Workout ______________________________________________
______________________________________________
Tone It Up Protein Pancakes or Waffles
M1 Top with 4 sliced strawberries and drizzle 2 ______________________________________________
N OT ES
M2 1 sliced Grapefruit or Piece of Fruit ______________________________________________
______________________________________________
______________________________________________
Super Slim Burgers
M3 (leftover from last night)
Green Tea or Perfect Fit Awaken Tea! ¨¨ Check In #TIUteam
¨¨ Stick to Plan Guidelines
M4 Pick Me Up Chia Seed Pudding
Caffeine-free tea
PM OR 1 cup unsweetened almond milk
(chocolate or vanilla)
9
7 DAY SLIM DOWN - DAY 5
S TAY H Y D RAT E D
Drink 90 oz. water throughout the day!
30 Minutes of Cardio - Jog, Walk, HIIT,
WORK
OUT Cycling, Swimming, or Stairs
Daily Workout on ToneItUp.com
(you can also do this later in the day!) G OA L S FO R TO M O R R OW
Drink Water Throughout Your Workout ______________________________________________
______________________________________________
Tone It Up Protein Pancakes or Waffles
M1 Top with 4 sliced strawberries and drizzle 2 ______________________________________________
N OT ES
M2 Apple with Cinnamon ______________________________________________
______________________________________________
______________________________________________
Grilled Summer Citrus Salad
M3
Green Tea or Perfect Fit Awaken Tea!
¨¨ Check In #TIUteam
¨¨ Stick to Plan Guidelines
½ can of tuna (we love Safe Catch tuna!)
M4 with lemon + pepper
5 stalks of celery
Caffeine-free tea
PM OR 1 cup unsweetened almond milk
(chocolate or vanilla)
10
7 DAY SLIM DOWN - DAY 6
S TAY H Y D RAT E D
Drink 70 oz. water between meals today.
30 Minutes of Cardio - Jog, Walk, HIIT,
WORK
OUT Cycling, Swimming, or Stairs
Daily Workout on ToneItUp.com
(you can also do this later in the day!) G OA L S FO R TO M O R R OW
Drink Water Throughout Your Workout ______________________________________________
______________________________________________
Slim Down Scramble
M1 ______________________________________________
Ginger Shot (optional)
______________________________________________
N OT ES
M2 Berry Slim Smoothie ______________________________________________
______________________________________________
______________________________________________
Bikini Wraps
M3 Use 4 oz. protein + veggies
Green Tea or Perfect Fit Awaken Tea! ¨¨ Check In #TIUteam
¨¨ Stick to Plan Guidelines
M4 Pick Me Up Chia Seed Pudding
Caffeine-free tea
PM OR 1 cup unsweetened almond milk
(chocolate or vanilla)
11
7 DAY SLIM DOWN - DAY 7
S TAY H Y D RAT E D
Drink 70 oz. water between meals today.
30 Minutes of Cardio - Jog, Walk, HIIT,
WORK
OUT Cycling, Swimming, or Stairs
Daily Workout on ToneItUp.com
(you can also do this later in the day!) G OA L S FO R TO M O R R OW
Drink Water Throughout Your Workout ______________________________________________
______________________________________________
Slim Down Scramble
M1 + ¼ of an avocado ______________________________________________
N OT ES
1 sliced Grapefruit
M2 or Apple with Cinnamon ______________________________________________
______________________________________________
______________________________________________
K&Kale Salad
M3 + 4 oz. lean protein
Green Tea or Perfect Fit Awaken Tea!
¨¨ Check In #TIUteam
¨¨ Stick to Plan Guidelines
M4 Pick Me Up Chia Seed Pudding
Caffeine-free tea
PM OR 1 cup unsweetened almond milk
(chocolate or vanilla)
12
Congratulations! You look AMAZING and all your hard work paid off!
We’re so happy for you and we know how much dedication this took. We
also know it’s tough to be more structured with your routine, but it’s worth
it for how great you feel on your big day. Celebrate! Remember to return
to your main Tone It Up Nutrition Plan once the excitement passes. Next
time you need to look and feel your best... you know what to do!
PS... we would love to see pics from your event! Post them on Instagram ~
@ToneItUp #TIUTeam #7DSD #7daySlimDown
xoxo,
shots!
This is your daily Metabolism Boosting Drink... or Meta D for short! Cinnamon and apple cider vinegar have been shown to
balance blood sugar levels, while cayenne pepper raises body temperature and boosts your metabolism to help you burn
more calories. This slimming sip is most effective early in the day, so drink it after your morning Booty Call with Meal 1 or 2.
Beware of the Meta D glow—you’ll be beaming all day!
META D
makes 1 drink
INGREDIENTS DIRECTIONS
M1 M2 M3 M4 M5
INGREDIENTS
INGREDIENTS
1 lemon, juiced
4 oz 100% all-natural
pineapple juice 1 inch ginger, sliced (or
whole if using a juicer)
1 Tbs apple cider vinegar
pinch of cayenne
Juice from ¼ of a lime
tone it up
PROTEIN PANCAKES
makes 1 pancake
INGREDIENTS DIRECTIONS
1/2 Tbs. almond milk 2. Spray pan with cooking spray and heat over
1 tsp. cinnamon medium-low before pouring in batter. Flip
when ready ;) The key to the perfect protein
pancake is to cook them slow and low!
M1 M2 M3 M4 M5
INGREDIENTS DIRECTIONS
M1 M2 M3 M4
7 DAY SLIM DOWN - RECIPES
INGREDIENTS DIRECTIONS
3 egg whites (or ½ cup 4. Scoop the veggie mixture into the muffin
liquid egg whites)
tins so that veggies are spread evenly.
coconut oil spray
5. Pour egg mixture over veggies into muffin
tins.
M1 M2 M3 M4
INGREDIENTS DIRECTIONS
M1 M2 M3 M4
7 DAY SLIM DOWN - RECIPES
INGREDIENTS DIRECTIONS
M1 M2 M3 M4 M5
INGREDIENTS DIRECTIONS
½ cup ice
1 tsp cinnamon
M1 M2 M3 M4
7 DAY SLIM DOWN - RECIPES
coconut MACAROONS
makes 14 cookies, serving size 1 cookie
INGREDIENTS DIRECTIONS
M1 M2 M3 M4
pick me up
CHI A S E ED PU D D I N G
makes 3 servings
INGREDIENTS DIRECTIONS
½ cup of coconut milk (from a 1. Add coconut milk, almond milk, and
carton)
maple syrup to a large bowl and then, stir
½ cup of unsweetened almond
in chia seeds.
milk
¼ cup whole chia seeds 2. Whisk together and allow to sit for 3
1 Tbs of pure maple syrup minutes. Whisk it again before covering
and placing in the fridge for an hour or
TOPPINGS (PER SERVING) overnight.
1 Tbs unsweetened coconut 3. Top with your coconut flakes and cacao
flakes
nibs before serving and enjoy!
1 tsp cacao nibs
grilled summer
CITRUS SALAD
makes 1 salad
INGREDIENTS DIRECTIONS
½ tsp. honey
M3 M5
k+kale S A L AD
makes 3 servings
INGREDIENTS DIRECTIONS
4 cups kale, stemmed and 1. Add all ingredients in a bowl and toss to
chopped (we love chopping
with kitchen shears- so easy!) combine!
2 bell peppers, chopped 2. You can top with any lean protein or
½ red onion, chopped enjoy as a side salad!
¼ cup pine nuts
3. This is our absolute favorite salad -
1 small bunch cilantro, remove it’s so zesty and delicious! Rich with
large stems
superfoods, the K & Kale is a powerhouse
salad packed with antioxidants, iron,
LEMON ZEST DRESSING
B vitamins and metabolism-boosting
2 fresh lemons, juiced
benefits! Eat your heart out, girl!
2 Tbsp olive oil
2 Tbsp honey
zest from 1 lemon
pinch of himalayan pink salt
M3 M5
7 DAY SLIM DOWN - RECIPES
INGREDIENTS DIRECTIONS
2 cups arugula
¼ avocado, sliced
M3 M5
super slim BU RG E RS
makes 2 servings
INGREDIENTS DIRECTIONS
M3 M5
recipes
7 DAY SLIM DOWN - RECIPES
THE WRAP
1-2 Collard Greens
M3 M5
recipes
7 DAY SLIM DOWN - RECIPES
G E T YO U R BAS E G O I N G
Chop ½ cup onions and 2-3 garlic cloves
This is enough for 1 serving so double or Choose one from the below. -2 tsp olive oil
triple if you make it for the week! Choose -6 oz chicken breast
up to 3 veggies
-6 oz salmon AND CHOOSE ONE OF
-1 cup Brussels sprouts, halved THESE SEASONINGS
-6 oz white fish
-1 cup green beans (OPTIONAL!)
-6 oz shrimp
-1 cup fennel, chopped
-¼ cup beans -1 Tbsp chili powder
-1 cup cauliflower, chopped (chickpea, pinto, black, -1 Tbsp garlic powder
-1 cup broccoli, chopped kidney, navy)
-¼ tsp cayenne pepper
-1 cup asparagus, chopped - 6 oz tofu or tempeh
-1 Tbsp curry powder
- 1 cup zucchini, sliced
-1 tsp lemon pepper
- 1-2 peppers, sliced
And bake for 20-40 minutes, depending on the protein you choose! M3 M5
7 DAY SLIM DOWN - RECIPES
bikini PUNCH
makes 1 salad
INGREDIENTS DIRECTIONS
1.5 liters water 1. Fill a pitcher with water and all the
1 fresh lemon, jucied ingredients! Let it sit for a few hours, or even
1 fresh lime, juiced overnight.
1-inch of fresh ginger,
2. You’re going to love the way this makes you
thinly sliced
feel! With your glowing skin, tight tummy and
A handful of fresh mint
leaves, muddled
faster metabolism, you’ll be reaching for that
bikini in no time! Share this secret with your
A pinch or two of cayenne
pepper (to taste hottie!) girlfriends!
Optional: ¼ cup
raspberries (or your
favorite fruit), crushed
rosé S PR IT ZE R
makes 1 serving
INGREDIENTS DIRECTIONS
3 oz. of your favorite rosé 1. Pour the rosé and sparkling water over
3 oz. sparkling water ice or frozen strawberries.
pour over ice or frozen
strawberries 2. Cheers babe!
7 DAY SLIM DOWN
10 0-1 5 0 CA LO R IES
5 egg whites
1 tablespoon extra virgin olive oil
2 tablespoons chia seeds
½ cup cooked quinoa
½ medium (5 oz) avocado
3 oz canned tuna, in water, drained
3 oz skinless chicken
1 cup firm, organic tofu
3 cups cooked and chopped kale
3 tablespoons ground flaxseed
3 oz grilled shrimp
¼ cup almonds
Tone It Up Protein Bar
2 0 0 -2 5 0 CA LO R IES
1 cup beans
¼ cup chopped walnuts
¼ cup unsalted sunflower seeds
2 Tbsp natural peanut or almond butter
4 oz cooked salmon
2 tablespoons virgin coconut oil
3 cups blueberries
Tone It Up Smoothie
24