Come on over for a glass of wine!

With the holidays just around the corner, this time of year is filled with so many social occasions. From holiday parties, family get-togethers and work events, the next few months are a time to celebrate! If you’ve ever wondered how to balance your healthy lifestyle, stay fit and still have fun, you’re going to love tonight’s NEW Wine Not Wednesday video!

Karena and I love to enjoy life’s special moments with friends and family and we’ll never tell you that you can’t enjoy a celebratory glass of champagne or a #TIUapproved cocktail.  You want kombucha or water instead? Get it girl! Do what makes YOU happy and we’ll support you :)

For those of you that like a couple cocktails, watch the video below for our top tips on how to enjoy yourself and still feel amazing the next day~ guilt-free! 

How do you stay balanced? Focus on the fun times with friends & family. Of course you can have a few cocktails, but don’t make that the focus of the event. Instead, keep your attention on enjoying the company of the amazing people around you.

Here are a few more pointers on how to stay on track while still enjoying yourself.

♥ Always drink water between each cocktail or glass of wine. We like to start the night with a couple glasses of sparkling water with lemon.  Then we’ll make sure we always have water available.  You can also make wine spritzers with equal parts wine and sparkling water, cutting the calories and drink in half!

♥ Enjoy 1-2 glasses of wine a couple times a week. If you’re on vacation, it’s fine to have a few more cocktails if you wish, just be sure to get back on track when you come home! Take a look HERE for tips on our tips on getting back on track!

♥ Be sure to eat a healthy dinner before you enjoy cocktails! If you’re on the Tone It Up Nutrition Plan, you’re fueling your body throughout the day!

♥ Choose wine, champagne or TIU approved cocktails when you can. Avoid shots or drinks made with sugary mixers. You’ll be so much more energized for your BootyCall in the morning :)

We love seeing all of your #WineNotWednesday check ins!  Especially relaxing with your Beach Clay #MermaidMasque :) Check in with us tonight! xx @KarenaKatrina

It’s officially the time of year when we all crave warm, comforting meals at the end of the day!

As evenings start to cool, there’s nothing better than coming home to a simmering crockpot waiting for you the minute you walk in the door. Slow cookers happen to be one of our kitchen must-haves. Not only do they make eating a healthy dinner a breeze, but they turn just about any mix of veggies, spices and protein into a satisfying blend of flavors!

Today, we’re featuring our Black Bean Quinoa Chili from the Fall Edition of the Tone It Up Nutrition Plan. This dish is always a huge hit with friends and family! It’s incredibly simple to make and will infuse your entire kitchen with the inviting aroma of rich, savory chili. As a bonus, it’s vegetarian friendly, gluten free and ultra filling.

Who’s making it tonight!?

B L A C K  B E A N  Q U I N O A  C H I L I

makes 4 servings

Ingredients

• 2 Tbs olive oil
• 1 white onion, chopped
• 5 cloves of garlic
• 1 can of black beans, rinsed
• 1 can of tomatoes
• 1 can of tomato purée
• 2 cups of quinoa
• 2 cup vegetable broth
• 2 cups sliced mushrooms
• 3 tsp chili powder
• 2 tsp cayenne pepper
• 2 tsp cumin
• 2 tsp coriander
• pinch of cinnamon
• salt & pepper to taste
• Optional: 1 package of ground turkey breast

Toppings (per serving)

• 1-2 Tbs Greek, almond or coconut yogurt
• 1/4 avocado, sliced
• chopped cilantro

Directions

Heat oil in a pan and add in the onion and garlic. Cook until the onions are soft. Add in the turkey and brown (if using). Season with salt and pepper. Deglaze the pan with vegetable stock. Pour mix into the slow cooker. Add in the remaining ingredients and set the cooker for 6-8 Hours. When you are ready to serve, garnish with yogurt, avocado and cilantro. ENJOY!

For more delicious slow cooker recipes take a look at the Fall Edition of your Tone It Up Nutrition Plan! 

Join the Tone It Up Nutrition Plan now and you’ll immediately receive the member favorite Fall Edition!

5 Recipes for National Pumpkin Day!

Who doesn’t love pumpkin & spice!? One of our favorite things about this season is adding pumpkin to EVERYTHING! 

You can make any recipe pumpkin flavored by adding pumpkin purée! Add pumpkin to your smoothies, waffles, muffins, soups and 3 ingredient cookie!

Below are our favorite Tone It Up Pumpkin Recipes… 

1.  YOUR PERFECT FIT PANCAKES

Sub the banana for 1/4 cup of pumpkin purée. As a bonus, Perfect Fit is made from pumpkin seed protein, a delicious plant-based protein source that includes essential omega fatty acids… it tastes amazing!

2. PUMPKIN PIE SMOOTHIE BOWL

3. SPICED PUMPKIN SEEDS

4. SWEET & SAVORY PUMPKIN SOUP

Featured from the Fall Edition of Tone It Up Nutrition Plan!

5. PUMPKIN CHOCOLATE CHIP COOKIES

Featured from the Fall Edition of Tone It Up Nutrition Plan!

We also love preparing fun treats for Halloween! See more recipes for Halloween HERE!

What are you favorite ways to cook with Pumpkin? Comment below! 

Celebrate life, and #WineNotWednesday with our deliciously fun cocktail… Sparkling Cider Rosé!

We’re featuring this sweet, sparkling cocktail from the Fall Edition of your Tone It Up Nutrition Plan!

This cocktail is bubbling with fun! Not only is it orangey pink for fall, it also contains the perfect touch of cinnamon spice! Share it with your girlfriends at happy hour, sip it watching a fiery pink sunset or just enjoy it, because damn girl, you work way too hard not to celebrate once in a while ;)

S P A R K L I N G  C I D E R  R O S É

Makes 2 servings~ perfect for you a gal pal!  

• 10 oz of Sparkling Rosé of your choice
• 7 oz Martinelli’s 100% pure Apple Cider
• 1-2 dashes of cinnamon (we added 1 tsp to this batch. We LOVE cinnamon!)

Bubbly Directions:

Pour rosé in a mason jars or large wine glasses. Add apple cider and dash of cinnamon on top. Garnish with a cinnamon stick and crab apple. Cheers!

We want to see your #WineNotWednesday Rosé check ins on Instagram @ToneItUp and @KarenaKatrina  

xxxo K&K

My Rosé All Day sweatshirt was a gift from my friend Kerry. She got it HERE, from Nastygal.

It’s that time again. We’re continuing our Babe on a Budget Series! 

In our first post we talked about saving money while eating healthy by buying in bulk, stocking up your freezer and being strategic when buying organic. In case you missed it, read all about these tips HERE! So many of you also offered amazing additional tips, so it’s definitely worth reading the comments too.

Today, we’re diving deeper with 3 more tricks that can help you save while eating Tone It Up approved meals!

1. Make Your Own.

Whipping up your own nut milks, nut butters and flour alternatives is a really simple way to save money while enjoying healthier fare. Making your own TIU staples ensures you’re staying away from artificial ingredients and added sugars. Plus, always tastes better! If you’ve ever had homemade almond milk, you know exactly what we’re talking about.

You’ll need a good quality blender or food processor for most of these. We also recommend you buy your nuts in bulk!

Nut Milk:  Soak 1 cup of almonds in water in the fridge overnight ( you can also use macadamia, cashews, brazil nuts or a mixture!). Drain and discard the water before blending with 3 cups of fresh, filtered water. Strain through cheesecloth or nut milk bag and voilá! Add a pinch of salt and any flavor you want (cinnamon, honey, vanilla, cacao powder etc…), blend again and store in a sealed jar in the refrigerator for up to 4 days. Shake before using :)

Hemp Milk: For a faster, nut-free milk, blend 1/2 cup of hemp hearts with 3 cups of water, no soaking necessary. Once blended, follow same directions as above!

Nut Butter: All you need is 2-3 cups of the nut of choice, a good food processor, a bit of salt and a dash of patience. It helps a lot to toast whatever nut you’re using for about 5-10 minutes in the oven at 350° F. See some tasty variations HERE!

Flour Alternatives: Brown rice, quinoa, oat and almond flour can easily be made in minutes. This is a great way to just make what you need for a recipe, without having to buy a whole bag. Use your blender, food processor or even a coffee grinder (<—- our favorite tool for making flours!) 

If you’re in college or don’t have a full kitchen, this may not be the best option for you. What we do recommend is purchasing a smaller batch of peanut of almond butter from the fresh ground section of the health food store… this way you have just what you need!

2. Stick to your list!

Before you venture out to the grocery store, take a few minutes to write down exactly what you need to buy. Take a look through your kitchen to be sure you’re not doubling up on anything either. Make that list and stick to it! As difficult as it may be, resist the temptation to buy those $8 peanut butter cups.

BONUS TIP: Speaking of pricier snacks… TIU girl Julia offered a great tip in the comments of our first Babe on a Budget post! She suggests checking out the food section of stores like T.J. Maxx, Marshals & Home Goods for #TIUapproved snacks like Coco-roons, flax crackers and coconut chips. You can also find superfoods like spirulina, chia and hemp seeds and can oftentimes find gourmet olive oil or dried herbs for seasoning.

3. Eat Up before You Shop!

Have you ever unpacked your groceries from the grocery store only to ask, “What was I thinking?!” We’ve all been there! Shopping on an empty stomach is a surefire way to be tempted from veering away from your list. Everything from the olive bar to exotic raw snacks look even more enticing when your tummy is grumbling. Just don’t do it! Instead, eat a healthy snack like an apple with some almonds before you head to the store. Also be sure to drink a glass of water before heading out. It’s sometimes easy to confuse dehydration with hunger.

Do you have some great ways to stay healthy without breaking the bank!? Let us know in the comments below! 

xxo

K+K

Today, Lauren Conrad is sharing her ultimate guide to superfoods! This list of nutritious powerhouses make a great addition to the recipes in your Superfoods Edition of your Tone It Up Nutrition Plan. Keep reading for the tasty scoop…

The term “superfood” is one of those buzzwords that you hear being thrown around a lot nowadays. Most of us have a vague notion that superfoods will not only dramatically increase your health, but also your all-around wellbeing. But what is a superfood, really? Superfoods are nutrient-dense, antioxidant packed foods that aid in fighting disease, increasing your natural energy, and boosting your metabolism and immunity. And in most cases, these “superfoods” can easily be incorporated into your favorite salads, smoothies, and even desserts. If this hasn’t already sold you on adding superfoods into your diet, I asked Meryl Pritchard from Kore Kitchen to break down the top 10 superfoods and how each one uniquely benefits your body.

1. Spirulina

Our first superfood is spirulina, a blue green algae found in freshwater lakes. Spirulina is one of the most complete food sources in the world. This superfood is jam-packed with protein (more than any meat, fish, or poultry!) and contains all 8 essential amino acids. Spirulina is easily digested, creates a healthy environment in your body to prevent disease, and promotes the growth of healthy probiotics. In addition to all of these benefits, spirulina also helps regulate your appetite and can help cleanse your body of toxins.

2. Acai

Some of you may recognize this superfood from your favorite smoothies. Acai is the top Amazonian super berry and is high in antioxidants and dietary fiber. Believe it or not, acai has anti-aging elements and is beneficial to your skin and eyesight. This superfood can even help you regulate cholesterol. What’s not to love?

3. Cacao

Chocolate lovers, this one is for you! Cacao is the raw form of chocolate, before all of that cream and sugar is added, which makes it the perfect guilt-free snack. As if we need another reason to be obsessed with it, this superfood is the most antioxidant dense food out there and contains more vitamin C than most berries. Cacao is an excellent source of magnesium and promotes a happy, healthy heart. If you need a quick midday pick-me-up, cacao contains neurotransmitters for a natural boost of energy.

4. Maca

Maca is an ancient Peruvian superfood that is both energizing and revitalizing. Something we found especially interesting about this superfood is that it contains B vitamins, which help balance hormones (hello clear skin!) and rejuvenates your body during mood swings, anxiety, and depression. It sounds like a dose of happiness to me!

5. Hemp

Hemp seeds are small nuts that grow from the hemp flower. They have a light, nutty flavor that pairs well with both sweet and savory dishes, and are great sources of essential fatty acids and protein. Hemp seeds are a great way to naturally amp up your beauty game, too! They aid in building strong hair, nails, skin, and even muscles and connective tissues. I recommend mixing hemp into your next smoothie for added protein.

6. Chia

These little seeds pack a strong punch! The word “chia” literally means strength in Mayan, and rightfully so. Chia seeds provide a sustaining flow of energy and make the digestive process easier for your body. Even though these seeds are tiny, they can absorb 12 times their weight in water, in turn helping you stay hydrated and retain electrolytes. Because chia seeds are flavorless, you can easily incorporate them into your diet on an every day basis.

Find this delicious coconut chia pudding recipe HERE! You can also add chia to your pancakes ~ YUM!

7. Coconut Oil

I don’t have to tell you twice about my coconut oil obsession. The internal and external benefits from this superfood are plentiful! Coconut oil is an antioxidant, anti-microbial, anti-fungal, anti-inflammatory, and a natural repellant to most things that will harm your immune system. In addition to its health benefits, coconut oil can also strengthen your hair, skin, and nails. It’s one of my favorite beauty products that I use on a regular basis. Keep a jar of organic coconut oil in your pantry or medicine cabinet, you won’t be sorry!

8. Goji

Goji berries are new on my radar and I’m happy to say I’ll be keeping them around for years to come. This superfood contains 18 different amino acids and up to 21 trace minerals that are vital to good health. Goji is regarded as a longevity and strength building food, and secretes the human growth hormone that makes you look and feel younger. Not only are you getting a delicious snack out of these berries, but they are also improving your immunity and metabolism while you eat. Yes please!

Add a handful to homemade trail mix!

9. Lucuma

Lucuma has been referred to by Incan cultures as “the tree of life” and “Gold of the Incas” is an amazing fruit from the Amazon, primarily found in Peru. Lucuma’s subtle sweetness is great to add to smoothies and baked goods. This superfood comes with so many nutritional benefits—a rare quality for it being a sweetener. Lucuma is high in beta-carotene, an antioxidant that reduces the effects of aging and improves eyesight, and contains iron, zinc, vitamin B3, calcium, and protein.

10. Camu Camu

Camu Camu is a small berry about the size of a grape that grows on a shrub and is harvested in water. It is one of the most abundant sources of vitamin C (as much as 60 times per serving as an orange!). It’s also rich in disease fighting properties, antioxidants, and amino acids, all of which are easy for your body to absorb. Unlike most berries, camu camu is not sweet but very acidic tasting, similar to a cranberry because of the high concentration of vitamin C. For all of our athletes out there, this superfood promotes muscle growth and repair and will naturally boost your energy.

 What are your favorite ways to include your favorite superfoods into your lifestyle!? Let us know in the comments below!

xxo

K+K

It’s officially sweater weather and life is calling for cinnamon treats and cozy nights by the fire! Who’s with us!?

These Apple Spice Cookies really hit the spot! When you find yourself craving sweet, fall-flavored goodies, you’ll be glad to have this amazing recipe on hand. These cookies are soft, chewy and seriously satisfying. Think of them as a cross between oatmeal cookies and apple pie… they’re that good!

With oatmeal, omega-rich flax and Perfect Fit Protein, this is a flourless sweet treat you can feel good about indulging in.

A P P L E   S P I C E  C O O K I E S

Makes 12 cookies

Ingredients

• ½ cup oats
• 1 scoop vanilla Perfect Fit Protein
• ¼ cup ground flaxseed
• 1 egg
• 2 medium apples, diced & peeled
• ¼ cup coconut oil, melted
• 1 banana, mashed
• 1 tsp vanilla
• 1 tsp cinnamon
• ¼ tsp salt

Directions

Preheat oven to 350° degrees. Mash banana in medium bowl. Add egg, coconut oil and vanilla and stir. In a separate bowl, mix together dry ingredients. Combine wet mixture into dry and stir until fully incorporated. Peel & dice apples. Fold apples into batter. Place parchment paper onto a baking sheet. Use a spoon to place cookie batter onto baking sheet. Makes 12 cookies. Bake for 12-15 minutes or until toothpick comes out clean.

Nutrition information is for 1 cookie.

 Say Buh Bye to Stress Snacking!

The next two months are a busy time of year. With holidays, visiting family, dinners, finals and work projects, it’s no wonder many of us feel stressed during the fall and winter season. We’ve seen a lot of you ask about stress snacking, and today we’re sharing our top ways to deal. Whether you’re reaching for sweets late at night or find yourself mindlessly munching throughout the day, these 7 tips will help!

The first step to reduce unhealthy, stress-related cravings is to eat nourishing foods that give your body exactly what it needs to thrive. If you’re following your Tone It Up Nutrition Plan you know how important it is to fuel your body throughout the day. This keeps you energized while helping your metabolism and blood sugar levels!

Here are 7 additional ways to cope when feeling the urge to stress snack…

Exercise

Making your morning BootyCall a priority helps keep stress at bay! Also, find time to move throughout the day. Do some lunges or take a minute to dance to your favorite song. Trust us, this works ;) Find our follow along, do-anywhere routines HERE!

Drink something warm

Having a cup of tea or veggie broth is ultra soothing and it’s a great way to relax your body. Broth is a great idea to help you avoid snacking before dinner and herbal tea is a great anytime; it can help you unwind while curbing your sweet tooth. Even the act of simply holding a warm mug can help you decompress.

Always be sure to have a tasty herbal blend on hand like our Perfect Fit Tea, especially during these cooler months.

Breathe

Try this: Breathe in for the five counts. Hold your breath for the five counts and exhale for five counts. Repeat ten times. This helps bring mental clarity by boosting oxygen flow to the brain.

Write it out

Grab a journal or your laptop and just let it flow. Whatever you’re feeling or thinking, let it all come out. This eases stress by allowing you to release your emotions, and it’s surprisingly helpful!

Take a YOU break

This is your wild card. For 10 minutes, just press pause on whatever is running through your mind. Those worries can wait while you de-stress. Open up your favorite magazine or inspirational book, watch a funny YouTube, paint your nails, play with your pet, or occupy yourself with anything you love to do! In a time crunch? Set a timer and let the clock worry for you ;)

Change your environment

No time to go for a walk or take a break? That’s okay. Just change your environment. If you’re studying in the library, change seats. If you’re driving, take a different route. Switching up the scenery forces your brain to think differently, which can veer your mind away from the urge to snack.

Reach for magnesium-Rich foods.

Magnesium is an essential mineral every organ in our body needs. It helps improve fatigue, headaches, and inflammation, which are all common side effects of stress. The best, natural sources of magnesium include green leafy vegetables, nuts and seeds like flaxseed, pumpkin, and sunflower seeds.

If you’re truly craving something sweet, salty, crunchy or comforting, it’s definitely okay to satisfy your cravings! Take a look HERE for our list of healthy ingredient swaps.

What are your tried and true tricks for coping with stress snacking!? Let us know in the comments below!

xxo

K+K

Healthy Pumpkin Spice Latte coming right up!

It’s the season of all things pumpkin… OH YES! And one treat that’s ultra tempting this time of year is a Pumpkin Spice Latte! If only every crisp fall morning included a cinnamon-infused, pumpkin flavored coffee…

Well, it can! With our #TIUapproved recipe, you can make a batch of creamer and use it in your coffee every morning without compromising your bombshell bod.

Our Pumpkin Spice creamer is a velvety dream. It’s dairy-free and contains absolutely zero added sugar. The trick here is using dates to create a syrup-like sweetener that’s completely natural.

Get ready for a sweet, creamy and oh-so-DELICIOUS morning!

PUMPKIN SPICE COFFEE CREAMER

Ingredients 

• 6 dates, pitted
• 1/2 cup of warm water
• 2 cups of almond milk, unsweetened
• 2 Tbs of 100% pumpkin purée
• 1 tsp of pumpkin spice
• dash of cinnamon
• 1 tsp of vanilla extract (alcohol-free)
• 2 Tbs Coconut Oil

Directions

Soak dates in warm water for about 5 minutes to soften. Once soft, remove the pits and throw out the water. Add 1/2 a cup of new, warm water to your blender along with the pitted dates and blend. Continue blending until a syrup-like paste forms.

Next, add remaining ingredients and continue blending for about 3-5 minutes, until smooth. Store in a mason jar or sealed container in the refrigerator. It will keep for up to 4 days. Feel free to warm it up a little before pouring into your coffee!

Want a donut with your latte!? Come back tomorrow for the debut of #TIUApproved Maple Pumpkin Donuts! Wait until you try these…  

Join the Tone It Up Nutrition Program today!

Learn everything you need to completely transform your body, build lean muscle and enjoy the healthy, energetic life you’re meant to be living!

Once you join you’ll immediately have access to all the special edition, including the Frisky Fall Edition ~ filled with over 50 pages of 75 delicious recipes! With the Frisky Fall Edition you’re guaranteed to have a toned, healthy and happy autumn season!

All members of the Tone It Up Plan receive special editions like this one for free! You also receive a weekly newsletter from us with exclusive tips and featured stories to keep you motivated.

These may look naughty… but we promise they’re nice ;)

Featuring all natural pumpkin purée and seasonal spices, these Perfect Fit Maple Pumpkin Donuts are melt-in-your-mouth delicious and bursting with fall flavor.

If you’re following our Tone It Up Nutrition Plan you know Meal 1 is all about fueling your body to feel amazing for the day ahead, and these donuts not only deliver clean, plant-based protein but they’re also loaded with beta-carotene, vitamin A & are an excellent source of fiber.

These gems are absolutely delectable and they best part is, they’re totally #TIUapproved! That’s right! Not only are these treats completely guilt free, but they’re also protein packed and nutrient rich.

These Maple Pumpkin Donuts make an ideal breakfast for a crisp autumn morning for all you busy babes on-the-go!

M A P L E   P U M P K I N  D O N U T S

Makes 5 donuts; serving size is 1

Ingredients

• 2 scoops vanilla Perfect Fit Protein
• 1/4 cup almond meal
• 1 Tbs coconut sugar
• 1/2 tsp baking powder
• 1/2 tsp cinnamon
• 1 tsp pumpkin pie spice
• 1/4 tsp nutmeg
• 1/4 cup pumpkin puree
• 3 tbsp almond milk
• 1 egg white
• 1 tbsp coconut oil

Directions

Mix all dry ingredients together. In a separate bowl, mix wet ingredients. Combine wet mixture into dry and stir until fully incorporated. Pour batter into donut maker or donut baking mold (we got ours from Target) and bake until golden brown or until toothpick comes out clean! Enjoy plain or drizzle with maple frosting. If you’re using a baking mold, bake at 350° degrees for about 8 minutes or until cooked.

 Maple Frosting ~ Optional

• 2 Tbs plain Greek yogurt (you can also use Almond or Coconut Yogurt)
• 1/2 tsp maple extract
• 2 tsp honey

Wow your family & friends this Thanksgiving with a scrumptious side featured from your Tone It Up Nutrition Plan!

We make these Maple Balsamic Brussels Sprouts every year for Thanksgiving because they are such a hit! Nutrient rich and loaded with fiber, vitamin C, D, K, this dish is absolutely DELISH! No one will ever guess that this recipe is #TIUapproved!

With a touch of sweetness and the perfect amount of crunch… this makes the perfect side dish that will keep loved ones coming back for more!

M A P L E  B A L S A M I C  B R U S S E L S  S P R O U T S

Makes 4 Servings

Ingredients

• 4 cups brussels sprouts
• 2 Tbs grape seed oil
• 4 Tbs pure maple syrup
• 2 shallots, minced
• 4 Tbs slivered almonds
• 4 Tbs balsamic vinegar

Directions

Cut off the ends of the brussels sprouts and cut in half lengthwise. Steam brussels sprouts for 5-8 minutes or until tender. Next, heat up oil in a pan over medium heat, add shallots, brussels and almonds. Add balsamic vinegar about 4 minutes in. Sauté brussels sprouts on medium heat for 5-6 minutes. Add in maple syrup right after removing the pan from heat. Enjoy!

Love this new recipe? Check in with the team and let us know!

Find many more delicious recipes and learn how to fuel your body to stay energized on your Tone It Up Nutrition Plan! Learn more about the Tone It Up Nutrition Plan HERE!

As you know, we love coffee! Espresso over ice with a splash of almond milk is our daily go-to. If you haven’t seen our video about ordering a TIU approved drink at the coffee shop, take a look HERE.

Coffee is filled with antioxidants and has some amazing health benefits. But… sometimes we feel the need to slow down on the java. Thankfully, there are great coffee alternatives that still deliver the the boost we crave. If you’ve ever thought about taking a break from coffee, you’re going to love today’s topic. Whether you want to explore other options or can’t drink coffee, we’re sharing 4 of our favorite coffee free energizers!

Here they are…

MACA ROOT POWDER

Rich in minerals, vitamins and essential nutrients, this root has been used for years in Peru. It’s also one of the top superfoods in the Love Your Body Edition of the Tone It Up Nutrition Plan. It has a mild nutty flavor and energizes you naturally, without caffeine. It also been said to help balance hormones, making it a great option during that time of the month.

Add 1-2 tsp in your morning smoothie or warm up to a maca latte: Mix 1 cup of warm almond milk + 1 tsp of maca powder + 1 tsp raw cacao + stevia or honey to taste.

RAW CACAO

Chocolate for breakfast? Totally #TIUApproved ;) This is one superfood you’ll want to leap out of bed for. In its pure form, raw cacao will give you boundless energy along with a super dose of antioxidants. Find this superfood in Chocolate Perfect Fit, and get yourself a bag of it on its own for an extra decadent kick!

We love it in smoothies, in the maca latte above and in this Superfood Breakfast Bowl!

TEA

Whether it’s black, green or white, tea makes a great coffee substitute. Sipping on tea gives your body a boost of antioxidants along with plenty of anti- inflammatory properties. We love a tropical flavored green variety in the mornings like Perfect Fit Organic Tea! Studies have shown sipping green tea can help boost immunity, contribute to glowing skin, fight inflammation and support a healthy metabolism!

We also love tea to relax at night :) As a bonus, each box of Perfect Fit Tea contains 7 bags of AWAKEN and 7 bags of UNWIND. Energize in the morning and decompress, while curbing sweet cravings, in the evenings!

MATCHA GREEN TEA

Matcha green tea is made by grinding high quality green tea leaves into a fine powder. When you drink matcha you are ingesting the entire tea leaves, instead of water steeped in them, giving you an ultra potent and energizing dose of antioxidants! You can add matcha green tea to smoothies or mix it with hot water to receive the amazing benefits (be sure you use water or almond milk that’s not boiling hot to preserve nutrients and taste).

You can find matcha powder at a speciality tea shop and at most health food stores. Some coffee shops offer matcha green tea lattes as well.

What are your favorite ways to get a boost without coffee? Let us know in the comments below!

xxo

K&K

Brace yourself, babes. We’re bringing you the ULTIMATE #TIUPlan approved vanilla cake. This new recipe is so out-of-this-world good we wouldn’t be surprised if it becomes your new favorite.

Our entire team recently enjoyed it as part of a birthday celebration and we couldn’t get enough. It’s fluffy, perfectly sweet and insanely tasty!

The vanilla flavor is divine, the texture is perfect and the mild nutty notes from the almond give it more depth than the traditional variety. Aside from the fact that this treat is downright delicious, it also happens to be made with body-loving ingredients like a blend of almond meal and Perfect Fit Protein… it’s gluten free and trainer approved!

CAKE BY THE POUNDDDD

P E R F E C T  F I T  V A N I L L A  C A K E

Makes 16 servings

• 1 cup almond meal
• 4 scoops Vanilla Perfect Fit Protein
• 1 tsp baking soda
• 2 tsp baking powder
• 1/2 cup coconut sugar
• 1/2 cup egg whites
• 1/2 cup coconut oil
• 1/2 cup almond milk
• 2 tsp vanilla extract

Directions

Mix dry ingredients together and stir. Add in wet ingredients and mix until fully incorporated. Spray 8×8 pan with non-stick cooking spray and pour in batter. Bake 350 degrees for 18-20 minutes, or until golden brown and a toothpick inserted in the center comes out clean.

You can also use this batter to make cupcakes! Bake for about  15 minutes or until done!

Top with frosting of choice and with sprinkles! We used this one:

Vanilla Frosting

• 1 can organic coconut cream
• 1/2 tsp vanilla extract
• 1 packet of Stevia (add 2 packets if you like it sweeter!)

Directions

Chill can of coconut cream in the fridge for about an hour (or overnight) before opening to get it nice and thick. When you open it, discard the water at the bottom and only use the cream. Transfer the contents into a bowl and whip it, adding remaining ingredients until fluffy. Place back in the fridge to keep it firm until ready to frost!

Nutrition Information does not include frosting.

Are you ready for the upcoming Thanksgiving feast!?

This holiday is about being surrounded by loved ones, gathering around delicious food and feeling grateful for all of the blessings in our lives.

If you’re on the search for some healthy inspiration, we’re sharing a few of our tried-and-true favorite dishes. Not only are these healthy and completely Tone It Up approved, they’re sure crowd pleasers your whole family will love!

SWEET AND SAVORY PUMPKIN SOUP

Featured from the Fall Edition of your Tone It Up Nutrition Plan! 

Makes 3-4 Servings

Ingredients

• 2 Cups of Pumpkin Purée
• ¼ Cup Coconut Milk, unsweetened
• ½ Cup Vegetable Stock
• OPTIONAL: 2 sweet potatoes, peeled & diced
• 1 Cup Carrots, chopped
• 2 Tbs Honey or 2 Tbs Brown Sugar
• 1 Tbs Coconut Oil
• 1 tsp Turmeric
• 1 tsp Pumpkin Pie Spice
• 1 tsp Cinnamon
• pinch of sea salt
• pinch all spice
• pinch of Nutmeg
• 1 whole clove of Garlic
• Optional: Add tempeh, ground turkey or chicken

Add all ingredients to your slow cooker (including chicken or turkey, if using). Set it on low to medium heat for 4-6 hours. When ready, you’ll have a warm, comforting pumpkin soup waiting for you! If using tempeh, warm up and add immediately before serving. Serve with 5 pecans on top!

P E C A N  M A P L E  S W E E T  P O T A T O   C A S S E R O L E

 Makes 8 servings

Ingredients

• 6 large Sweet Potatoes, peeled and cubed
• 1 Tbs. Cinnamon
• 1 tsp. Nutmeg
• 1 Tbs. Maple Syrup
• 1 Tbs. Olive Oil
• 1/2 Cup Almond Milk
• 1 Cup Pecans, (crushed or whole)
• 2 Tbs. real Honey
• 1 Tbs. Cinnamon

Directions 

Bring a large pot of water to a boil and add cubed sweet potatoes. Lower heat and simmer for about 15 minutes until potatoes have softened. Drain the sweet potatoes and place back in the pot. Add almond milk, maple syrup, oil and spices and mash or whip with a mixer until a smooth even consistency has been reached. Season with fresh ground black pepper and a pinch of sea salt to taste.

In a separate bowl, mix together pecans, honey and cinnamon until the pecans are completely covered. If you want a more crumbly topping, crush the pecans using a food processor before mixing with honey and cinnamon.

Coat a baking dish with organic cooking spray. Evenly spread the mashed sweet potatoes in the dish. Top with honey pecan blend. Place in oven preheated to 350°  degrees for 25 minutes.

R O S E M A R Y  S W E E T  P O T A T O  F R I E S

• 2 medium sweet potatoes, cut into long pieces
• 1 tsp ground cumin
• 2 tsp sea salt
• a dash of cinnamon
• 1 1/2 tsp chili powder
• 2 tbs dried rosemary

Preheat oven to 400 degrees. Place sweet potato pieces in a zip-lock bag. Add olive oil, toss in remaining ingredient and shake bag until fries are evenly covered with spices. Spray nonstick pan with canola oil and lay out your fries. Fries should take about 18-22 minutes or until they are golden.

F R U I T  I N F U S E D  C R A N B E R R Y  S A U C E

Not only are cranberries a tradition, but they are also a natural superfood packed with nutrients and antioxidants to enrich your body.

Ingredients

• 12 oz. – 1 lbs. Fresh Cranberries
• 1 Cup of Pears (or apples) Skinned, cored and diced.
• 1 Cup Water
• 1/2 Cup Natural Real Maple Syrup
• 1 tsp. Cinnamon
• Juice from 1 Orange
• 1 tsp. Orange Zest

Directions

Rinse cranberries and place in a pot on the stove over high heat with the water. Add diced pears and bring water to a boil. Once boiling, add remaining ingredients except the orange zest.

The berries will begin to burst, thickening the mixture into a sauce. Stir frequently. Once all the berries have burst reduce to a simmer. Add in orange zest and continue stirring occasionally for about 10 minutes. Remove from heat and allow to cool for five minutes. Cover sauce and chill in the freezer for several hours before serving.

M A P L E   P U M P K I N  D O N U T S

Makes 5 donuts/servings.

Ingredients

• 2 scoops vanilla Perfect Fit Protein
• 1/4 cup almond meal
• 1 Tbs coconut sugar
• 1/2 tsp baking powder
• 1/2 tsp cinnamon
• 1 tsp pumpkin pie spice
• 1/4 tsp nutmeg
• 1/4 cup pumpkin puree
• 3 tbsp almond milk
• 1 egg white
• 1 tbsp coconut oil

Directions

Mix all dry ingredients together. In a separate bowl, mix wet ingredients. Combine wet mixture into dry and stir until fully incorporated. Pour batter into donut maker or donut baking mold (we got ours fromTarget) and bake until golden brown or until toothpick comes out clean! Enjoy plain or drizzle with maple frosting. If you’re using a baking mold, bake at 350° degrees for about 8 minutes or until cooked.

Happy Holidays :)

pssttttt… see you on Friday morning ;)  

With Thanksgiving just hours away, feelings of appreciation are what we’re focusing on right now. There’s really nothing like looking around and feeling love for all the wonderful things, people and experiences in your life.

One thing Katrina and I are the most grateful for this year is YOU. Your strength, love and determination are endlessly inspiring to us and this team. The way you lift each other up is just remarkable. Thank you for staying strong with your workouts. Thank you for pushing through even when it’s hard and for taking the time to be there for one another. We don’t really know how we got so lucky, but thank you! Our hearts are happy every day, because of you!

What are you grateful for this year? For an easy way to cultivate gratitude, take a look below. We’re sharing 8 ways to fill your heart with thankfulness…

GIVE THANKS
Think of a few things you are grateful for right now, in this moment and list them off to yourself. This is a great practice in the morning; you’ll feel energized and centered all day!

 SHARE IT!
Whether it’s your neighbor, loved one, best friend or the barista that makes your coffee… vocalize your thanks. Be honest, sincere and don’t be shy!

GIVE TO OTHERS
Give a small gift, a lending hand or words of encouragement to someone who needs it. If you have the time, explore ways to volunteer in your community.

JOURNAL
Take a few minutes to jot down everything that’s going right! What are you looking forward to? What makes you smile right now? Make a list of everything, big and small, that you are grateful for!

VIRTUAL LOVE
Send an email to a friend or let a #TIUTeam member know what you appreciate about them. If it’s this entire Community… update your status with what you love the most!

WRITE A NOTE
We love pretty stationary, and we love receiving a personal note even more! Send a friend or family member a card with a sweet message, like a fun memory you have of them.

APPRECIATE YOU
Be thankful for your beautiful self. You bring a lot to this community and we’re so grateful for you. This is the perfect time to remind yourself of how strong, beautiful and kind you are!

Oh, and one more… HUGS! GIVE MORE HUGS!

Let us know what you’re most grateful for this Thanksgiving in the comments below!

Happy Holidays!

xxo

K+K

and BEST OF ALL…

+++PLUS+++

Here’s a sneak peek of the cover of your 8 Week Meal Plan…

Black Friday Savings only come once a year!  

Save up to $90 on all of the Tone It Up Essentials! 

 

What else is coming for the January Tone It Up Challenge!?!? You’ve probably learned by now that we always go ALL OUT!!  We have so many surprises in store for you! We’ll be releasing the 8 Week Meal Plan Mid-December; just in time to prepare for the New Year Tone It Up Challenge!! We also have more exclusive workouts coming out for you with SELF Magazine (stay tuned!), boxing, gym workouts and sooo much MORE! 2016 is going to be your best YEAR YET! If no one has told you lately; you’re freaking fabulous. XXO Your Trainers, K&K

 Bounce Back after the weekend!

We hope you had an awesome weekend with friends and family! We all know how it feels to overindulge a little bit or to have a few days when we slip up and get off track~ which is totally okay~ especially if it’s for Thanksgiving or apple pie!

We never want any of you to live with regret or feel guilty after a fun weekend with family. Instead, focus on our tips below.

Here’s a quick video on how to bounce back!

OUR TOP 5 TIPS

1. Drink Up.

After traveling, tons of activity and possibly a few cocktails, your body is dehydrated. For the next two days focus on drinking half your bodyweight in ounces of water throughout the day. This means if you weigh 150 pounds, you should drink at least 75 ounces of water in one day. This will help reduce cravings for sugary food from the weekend. We love adding natural flavors to our water like cucumber, mint and lemon.

2. Go Raw.

Including an abundance of raw foods into your meals for the next few days will leave you feeling vibrant and recharged. Your digestive system has been in overdrive all weekend with heavy meals and now it’s time to give your body a break.

It’s not necessary to eat exclusively raw foods to reap the benefits. Just include plenty of raw foods into each meal for a day or so, loading up on green smoothies, leafy greens, fresh vegetable juices and seasonal fruits. Raw foods are unprocessed and bursting with nutrients that your body will easily absorb. As a bonus, all that fiber will help you feel cleansed. For protein, you can include a scoop of our organic, plant-based Perfect Fit Protein in a smoothie or shake.

Some of our favorite raw foods:

Fruits: Apples, bananas, papaya (contains digestive enzymes), grapefruit, watermelon, kiwi, berries, mangos

Vegetables: Kale (a great source of fiber), broccoli, spinach, snap peas, arugula, leafy greens, zucchini, cucumbers, cabbage, carrots, onions (cleanse the liver), bell peppers, celery, avocados (technically a fruit!)

Supplements: Wheat grass, green superfood mix and psyllium husk. Psyllium husk is an amazing source of fiber. Mix 1 tbs. with almond milk once a day for the next 2 days to help cleanse your system.

Herbs & Spices: Cinnamon, parsley, basil, cilantro, cayenne, ginger, fresh mint and garlic

Some nuts & seeds: Although our faves~ keep nuts and seeds on the low side for the next day or two

3. Be Balanced

Having the right alkaline balance is important for many reasons including improving energy levels, decreasing your inflammation, supporting disease prevention and more. After indulging in processed foods, sugary treats, bread, dairy and a few cocktails, you need to balance your pH levels. We talk about this in your Tone It Up Nutrition Plan!

Focus on eating alkaline-forming foods like the ones listed above along with adding lemon to your water. Green, leafy vegetables along with cucumbers, avocado and wheat grass are all very alkaline forming. Also, anyone on the Tone It Up Nutrition Plan, drink your Meta-D morning drink. We also love drinking kombucha!

4. HIIT the Weights.

After a few too many treats, your body has extra glycogen stored in your muscles. The best way to burn through it before it’s stored as fat is to increase cardio and hit the weights for a full body routine. We suggest High Intensity Interval Training (HIIT) along with a head-to-toe toning routine.

5. Walk & Rest.

Recharge and relax with a good 30-minute walk after dinner for the next few days. This will also help you unwind before bed while enjoying a bit of much needed “you time” after a busy weekend.

Do you have any tips for bouncing back? Let us know in the comments below!

xxo 

K&K

Have you seen your updated Nutrition Program!? We released it on Friday with the NEW Bundle Deals! You can still save on the bundles and receive the plan along with all of the Special Editions BELOW!

Who doesn’t love a piece of chocolate once in a while… or okay, everyday!? If you’ve ever wished there was a healthier version you could indulge in with no regrets, you’re in luck! Today, Ilana from LaurenConrad.com is sharing what we think will become one of our new favorite treats. And yes, these are totally TIU approved!

Hi TIU team! It’s Ilana. I have a pretty serious sweet tooth, but most of the year I manage to curb my sugar cravings quite well. During the holiday season however, all bets are off. When you’re constantly surrounded by candy and baked goods, it can seem impossible not to indulge once in a while. To stay on track I’ve taken to enjoying lighter versions of my favorite treats, like this healthier alternative to my chocolate habit…

Enter my latest creation: Guilt-Free Goji Berry Chocolate Bars. Making homemade chocolate is so much easier than you might think. And unlike most store-bought bars, these chocolates are free from refined sugar and full of the health benefits of raw cacao. Plus, the addition of goji berries packs in loads of antioxidants and essential amino acids.

Here’s how to make them…

Ingredients

• ¾ cup melted coconut oil
• ½ cup real maple syrup
• 1 cup cacao powder
• 1 ½ teaspoons vanilla extract
• 1 tsp. Himalayan pink salt
• handful of goji berries

Instructions

Combine coconut oil, maple, cacao, vanilla, and Himalayan pink salt in a bowl. Mix well. Pour the mixture onto a parchment paper-lined baking sheet to make bars, or into a mold to make bite-size truffles (a silicone ice tray works well). Sprinkle goji berries or other fillings on top (some of them will sink in on their own). Allow the chocolate to harden in the fridge for at least two hours. Enjoy!

It’s that easy! If you don’t have goji berries on hand, feel free to experiment with other dried fruit, nuts, or seeds of your choice. I also made some bars with almonds in them, and they were absolutely delicious. You can even break up a homemade bar to be healthier chocolate chips that you can then use in other recipes.

Lauren and I could seriously not stop eating them at our photo shoot!

We can’t wait to try these! If you want to add protein to your homemade chocolate, take a look here. What are your favorite ways to naturally satisfy your sweet tooth? Let us know in the comments below!

xxo

K&K 

WOW, what a whirlwind! Since we launched the newly designed, Tone It Up Nutrition Plan last week we’ve received thousands of messages and pictures from you! It makes us so happy to see all of you receiving your plan and loving it. If you haven’t seen, we launched a newly designed plan for our members.

The Bundle we put together not only includes everything you see, it also makes you a member and you’ll receive all past and future editions of the plan! See them here…

If you ask any members, they’ll tell you that the Nutrition Plan is the gift that keeps on giving! Why do we only charge once? Life is full of ups and downs and we want to be that consistent plan you can always count on and come back to.

Here’s what the community is saying about the NEW PLAN!

http://www.shoptoneitup.com/pages/nutrition-plan

It’s National Cookie Day and in celebration, we’re stepping up your traditional mocha latte!

This cookie is chewy, nutty and oh-so-tasty. You’ll be surprised to learn one serving is plan approved with breakfast or as an afternoon pick me up! We made it featuring our newest limited edition Vanilla Latte Perfect Fit Protein for an energizing, body loving delight.

If you haven’t had a chance to stock up with your Tone It Up Bundles, don’t worry! We’re working on having them available soon :)

M O C H A   L A T T E   C O O K I E S

Makes 6-8 cookies

Ingredients

• 1 scoop of Vanilla Latte Perfect Fit Protein
• 1/4 cup of almond meal
• 1/4 tsp of baking powder
• 2 Tbs coconut sugar
• 1/2 Tbs crushed espresso beans + more for garnish
• 1 Tbs coconut oil, melted
• 3 Tbs almond or peanut butter
• 1/2 tsp of vanilla extract
• 1/4 cup of almond milk
• 1 Tbs of mini chocolate chips

Directions

Preheat oven to 350° degrees. In a medium-sized bowl combine all dry ingredients and mix well. Add remaining ingredients and continue to mix until well incorporated. Fold in chocolate chips at the end. Use a teaspoon to spoon batter onto a parchment-lined cookie sheet. Bake for 8-10 minutes. Cookies will harden as they cool. Enjoy!

Nutrition Facts are for 1 cookie in a batch of 8.