Grab your free Tone It Up Bikini Series printable pack here!

The 14-page printable pack comes with everything you need to stay organized for the Bikini Series. You get:

• Summer bucket list journal sheet
• Goal/reward tracker
• Daily fitness tracker sheet
• Weekly fitness tracker sheet
• Daily affirmation sheet
• Measurement tracker
• Meal planner
• Macro Tracker
• Weekly schedule
• Weekly reflections journal sheet
• Weekly goal sheet
• “Plan B”
• Mileage tracker
• Bujo planning sheet

How to use this guide:

Hey Beach Babe!

The TIU Bikini Series is my favorite time of year.

It’s now pretty much a fixture of summer for me now.

Warm weather. Sunglasses. Tank tops. TIU Bikini Series. It all goes together.

Over the 6+ years I’ve been following along, I’ve figured out ways to help keep myself organized, accountable, and on-task.

Enter, the printable pack.

For the past four years, I’ve created and been offering Bikini Series printables and they’ve gone through several evolutions. I’m sure the evolutions will continue.

As long as the Bikini Series keeps happening;)

This printable is meant to help you stay organized

during the Tone It Up Bikini Series.

You pretty much need a separate, fresh planner just for the Bikini Series, so that’s why I created this.

Let me tell you how it works:

This printable pack comes with 14 pages. 

Print off only the pages you need, however many copies you need. The Bikini Series lasts 8 weeks, so you may want 8 weekly sheets, for example. Meanwhile, you probably only need one copy of the summer bucket list.

Read more to learn about what each page is about: 

Summer bucket list

In one of the early years of the Bikini Series, K&K had us all write out our best plans for the summer. I could FEEL it. I still love the way this list makes me feel. So I carry on this page.

I love getting into the energy of the excitement of the summer.

There’s something about writing down all your favorite summer pastimes and places you want to go. It makes you feel READY. It makes you get excited. It helps you make more of your summer.

Try the summer bucket list. 

You’ll see…

Goal Tracker

Let me tell you something profound:

If you don’t have a goal, you won’t get anywhere.

Mind-blowing right? 

But really, you need to set some goals for the Bikini Series. It’s one of the most important pre-planning tasks you could do.

So, here’s what to do. Write down your SMART goals, then break those big goals into smaller steps that you can implement each day/week. Then, write down a list of rewards you’ll give yourself for reaching those goals.

For example, if your goal is to run a 5k without stopping, you might break that goal down with the infamous Couch-to-5k program. Then, you might buy yourself a new journal once you can run 10 minutes without stopping, a new fountain pen once you hit 20 minutes without stopping, and an hour-long massage once you complete your 5k.

Make sure your smaller steps are actually practical and doable.

Make sure your rewards are compelling enough to motivate you.

Make sure your rewards aren’t food related.

Daily Tracker

I have a few versions of the “Daily Tracker.”

One sheet is a checklist of items to get done everyday, such as your Bombshell spell, workout, water, sleep, etc. It features one week per page.

The other daily tracker helps you track all the same components as the checklist, but there’s more space for other things too. However, each sheet represents a single day. This requires a lot more paper and ink, but it works better for some people.

Daily affirmations

Writing down your affirmations is a really fun and effective habit to get into.

Who do you want to be?

What do you want to accomplish?

What do you wish you believed?

Write them down as though they’re already true. As detailed as possible.

For example, “I am lean, strong, and flexible with visible muscles and more stamina than I had in high school.”

Write them down daily. 

Something amazing happens. Your affirmations start to become true. You start acting accordingly. They start to become part of you.

Doing it daily helps you avoid goal blindness and forgetting what you want.

Measurements

Take your “before” pics and write down your original measurements and resting heart rate (RHR).

WARNING: DO NOT SKIP THIS STEP!

Even if you don’t think anything will change.

You’ll regret it, I guarantee you.

You see, weight only tells you a small part of the story.

You might lose inches and gain muscle definition. Your freaking heart might even beat easier! All the while, your weight may stay the same.

Women are always surprised by what they look like in their progress pics. They’re able to see visible differences, even when the scale is stuck. 

This step is so empowering and motivating. 

Plus, you’ll kick yourself if you don’t have before and after pictures to compare side-by-side when you’re done (especially if you want to enter to win the series).

Meal planner

The meal planning page allows you to write down all the meals you plan on making each week along with a side-by-side shopping list. I like to have my shopping list nearby when I’m meal planning so I can write down the ingredients I know I’ll need.

This type of preparation is key to success!

Don’t guess what you’re going to eat each week and leave it to chance. PLAN it!

Macro tracker

If you like to track your macros (I’m talking to you IIFYM and carb cyclers!), I included a macro tracker. I added fiber to the macro sheet, because your net carbs are usually your total carbs minus fiber.

Weekly Schedule

This page is just a blank weekly scheduler. Use it however you want! Perhaps you want to plan out your non-Bikini Series-related tasks (I mean, perhaps…) on a matching sheet. Or you have other ideas for this page. That’s what this sheet is for. Use it however you want.

Weekly Reflections

This sheet is meant to encourage you to take a few minutes to reflect on the week behind you.

Think about what you want to do better the following week.

Think about what you’re proud you accomplished.

Think about what you learned this week.

This sheet helps you re-calibrate, so you can approach the next week with refreshed vigor. 

Weekly goals

The weekly goal sheet is a great complement for the Goal Tracker sheet. After you break up your big goals into smaller ones, you can write them down on the weekly goals pages. 

For example, write down your day-to-day running goals from your couch-to-5k program on here.

Try not to get too carried away though. Three daily goals is probably the max.

Remember, all the small steps you take toward your goals accumulate, leading to bigger things. Even if you skip a day.

Plan B

This sheet was my idea. Well, I mean, many of the pages are, but this page is inspired by one particular strategy I use with my own clients.

This sheet is meant to help you troubleshoot.

Think about all the ways you could possible get derailed during the Bikini Series and then create a backup plan.

For example, you might plan to run outside for your cardio. Well, what if it rains? Rain is your obstacle. Planning to do a YouTube cardio workout might be your Plan B.

Write down all your obstacles and all your Plan B’s. This sheet will come in handy.

Mileage tracker

Several years ago, K&K ran a #100bysummer challenge where everyone was encouraged to hit the 100 mile mark during the Bikini Series.

This sheet was inspired by that challenge.

The mileage tracker sheet goes from 1-100 so you can track how many miles you cover on foot, by bike, or in laps. If you fill up the first sheet, print another and make your way to 200!

There’s something really gratifying about watching the dots on this page fill in!

Bujo sheet

Last year, when I asked what other printables you’d like to see, a few of you requested BuJo (bullet journaling) templates. This sheet gives you ideas for how to set up your Bullet Journal for the Bikini Series, if you prefer to keep track that way.

Want more?

If you want to improve your entire Bikini Series experience…

I’d love to provide another great challenge for you in my Facebook group.

I’m running a free journaling challenge that runs in tandem with the Bikini Series.

I’m sure you’ve heard K&K mention journaling from time to time.

It’s a habit I’ve incorporated into my life and it’s been life-changing! You can read more about the way I journal here.

If you’d like to try journaling too, I’d like to invite you to the group.

I’ll be posting daily journaling prompts and inspiration so you can experience your own transformation from journaling too.

I might even include a few more matching printables to go along with it.

Whatcha waiting for?

Come on over to the group, and let’s do this together!

Bookmark this page

The printable pack I created this year works for any year of the Bikini Series, so come back to this page next year to print them again.

I’ll probably update them and add to them too.

So, pin the image at the top of this page or bookmark it some other way so you can return to it later. 

P.S. I’d love to see what you do with your printables. Let’s connect on Instagram (I’m @Jess_flashfit) and tag me so I can see! And feel free to pass along to all your TIU girlfriends!