Morning punkin’! I walked into the HQ kitchen the other day and it smelled AMAAAAZING!! A few of the girls were baking up the Pumpkin Mini Muffins from the the Tone It Up 21 Meal Plan for an M2 snack and everyone was gathered around the oven like, are they ready yet?!

These are so good they’ll make you melt! They went so fast at the HQ we had to make more ;) Plus, pumpkin contains the antioxidant powerhouse beta-carotene, which keeps your skin looking fab.

Whip ’em up this weekend for your meal prep Sunday! I’m so excited for you to try them and fall in love!

xxo

Karena

Pumpkin Mini Muffins

Makes 12 mini muffins

2-3 mini muffins per serving

Ingredients

1 1/2 cups rolled oats

1 cup pumpkin puree

1/4 cup unsweetened applesauce

1 Tbsp. vanilla extract

2 Tbsp. melted coconut oil

1/4 cup unsweetened almond milk

1/4 cup pure maple syrup

1 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

1 tsp. cinnamon

coconut oil spray

Directions: 

1. Preheat oven to 350 degrees. Lightly spray a mini muffin pan with coconut oil spray ~ use cupcake liners to take these on the go!

2. Combine all ingredients in a food processor and mix until well combined. Pour into greased muffin tins and bake for 15 minutes or until a toothpick comes out clean.

We LOVE fall recipes! The TIU21 Meal Plan is filled with alllll the seasonal goodies that will help you reach your fit goals!

Join the Tone It Up Nutrition Plan and instantly gain access to the TIU21 Meal Plan, all past and future challenges, and thousands of healthy recipes!

Fall always inspires us to bake up some healthy sweet treats! The other day, Brian’s mom called me and mentioned that she missed the apple cider donut holes she used to get at an apple farm in New Hampshire. I promised her we would whip up some healthy versions for her at the HQ! We used Perfect Fit Protein as the base and it makes these treats naturally sweet AND high in the protein your bod needs to form beautiful, lean muscles.

Karena and I went live on Instagram to tell you girls about the recipe, but we each had a few donut holes before we even started 🙈 We couldn’t help ourselves!! They’re SO good!

Aaaaannd ICYMI…we announced some BIG NEWS on our Insta Live ~

* We’re doing ROUND 2 of the TIU21 Challenge! That means you still have plenty of time to join in and we’ll be going right up until Thanksgiving! Sign up and get your free Starter Pack HERE!

*  FLASH SALE!!! We’re giving you a free gift of Vanilla Perfect Fit Protein when you join the Tone It Up Nutrition Plan before 11:59 Pacific on 10/18! This is the perfect time to join the plan because you can immediately download your TIU21 Meal Plan, plus EVERY other edition. SO MANY DELICIOUS RECIPES!!!

Check in with us this week when you bake up your Apple Cider Donut Holes! Can’t wait to see ’em!!

xxo

Kat

Apple Cider Donut Holes

Makes 16 donut holes. 

Ingredients:

1/2 cup almond meal or almond flour

1/2 cup vanilla Perfect Fit Protein

1/4 tsp. baking powder

1 tsp. ground cinnamon

1/4 tsp. ground nutmeg

1/4 tsp. salt

1/4 cup maple syrup

1/4 cup unsweetened apple sauce

1 egg or 1 chia egg (1 Tbsp. ground chia seeds + 3 Tbsp. warm water – allow to sit for at least 1 minute)

1/4 cup apple cider

1 tsp. vanilla extract

1 Tbsp. melted coconut oil

coconut oil spray

Directions:

1. Preheat the oven to 350 degrees.

2. Combine all of the dry ingredients in a bowl and whisk to combine.

3. In a separate bowl, combine all wet ingredients. Whisk to combine.

4. Add the dry ingredients to the wet ingredients and whisk to combine.

5. Spray a donut hole tray with coconut oil. Pour batter into the tray. Bake for 15 minutes. Optional to sprinkle with a little extra cinnamon!

We LOVE creating new Lean, Clean, ‘N Green recipes! As part of the Tone It Up Nutrition Plan, you instantly gain access to thousands of recipes that will help you reach your fitness goals ~ waffles, pancakes, donuts, and muffins are ALL in there! ;)

Fall’s got us feelin’ like experimenting with all the delish seasonal veggies! The other night Bobby and I were making dinner and we came up with the best new Brussels sprouts recipe! We paired Brussels with dates and pistachios for some added sweetness and crunch. We served it with grilled chicken first and then salmon the next night! It’s also amazing with a veggie burger! Plus, Brussels sprouts are packed with fiber to keep you satiated and contain compounds called glucosinolates that detox your beautiful bod!

We know you’re going to love this recipe just as much as we do! Bobby has been requesting it every night so it’s TIU husband approved too ;)

Pistachio Date Brussels Sprouts

Makes 4 servings

Ingredients:

1 Tbsp. + 1 tsp. olive oil

1lb Brussels sprouts, cut into quarters

1/4 tsp. salt

1/2 tsp. maple syrup

1/2 lemon, juiced

4 dates, diced

1/4 cup pistachios, roughly chopped

Directions: 

1. In a large pan over medium-low heat, add 1 Tbsp. olive oil, Brussels sprouts, and salt. Sauté for 10-15 minutes. Allow the Brussels to cook for 5 more minutes without moving them so they develop a nice brown crunch!

2. In a large bowl, combine 1 tsp. olive oil, maple syrup, and lemon juice. Whisk to combine. Add diced dates, pistachios, and cooked Brussels sprouts. Toss to combine. Serve with a side salad and your favorite lean protein!

We’re always creating delicious, new recipes just like this one! Join the Tone It Up Nutrition Plan and instantly gain access to thousands of Lean, Clean, ‘N Green meals that taste amazing and help you achieve your fitness goals!

Hi BOOtiful! We’re SO proud of everything you accomplished during the Tone It Up 21 Challenge! As promised, we have a few #TIUapproved spoooky treats for you 👻🎃

These recipes will do the trick to serve at a Halloween party or whip up while handing out candy to trick or treaters. We used vanilla Perfect Fit Protein as the base for the cake pops to make them gluten-free and high in that lean muscle-forming protein. And we’ve got another surprise for you…you can get your Perfect Fit Protein and more goodies with 25% savings from now until Sunday, October 29th!!! 🙀💃🏽🎉 Just head over HERE!

What are you doing for Halloween babe? Tell us in the comments!

xxo

K+K

Spooky Vanilla Cake Pops

Serves 12, 1 cake pop per serving

Ingredients:

2 scoops vanilla Perfect Fit Protein

2 Tbsp. coconut flour or almond flour

1 tsp. cinnamon

1/2 tsp. baking powder

2 Tbsp. pure maple syrup

2 Tbsp. coconut oil

1 egg

1/2 cup + 2 Tbsp. almond milk yogurt or Greek yogurt

Dark chocolate chips

Coconut oil spray

Directions: 

1. Preheat oven to 350 degrees.

2. Mix all dry ingredients together in a medium bowl. Add maple syrup, coconut oil, egg, and 1/2 cup almond milk yogurt or Greek yogurt and combine.

3. Spray cake pop tin with coconut oil spray. Add the batter and bake for 10-12 minutes or until a toothpick comes out clean. Let cool.

4. Dip cake pops in remaining yogurt and garnish with 2 chocolate chips per pop to make “ghosts!”

Spiked Mulled Apple Cider

Serves 8, 8oz glass per serving

Ingredients:

7 cups apple cider

2 oranges, thinly sliced (including rind) + 1 orange for serving

1/2 inch fresh ginger, thinly sliced

6 cinnamon sticks

1 tsp. whole cloves

5 whole Star Anise pods

1 cup dark rum

Directions: 

1. Add all ingredients except for the rum into a large pot. Bring to a boil, then reduce to a simmer. Cover and let simmer for 30 minutes.

2. Remove from heat and pour into a serving dish while straining out the orange, ginger, cinnamon sticks, cloves, and Star Anise. Add in fresh sliced orange and stir in the rum.

“Candy” Popcorn

Serves 8

Ingredients:

1 Tbsp. coconut oil

1 cup unpopped popcorn kernels

1/3 cup unsweetened coconut flakes

1/4 cup pecans

1/2 cup dark chocolate chips

Directions: 

1. In a large pot over medium heat, add the coconut oil and popcorn kernels. Cover and shake the pan every 20 seconds or so. Remove from heat once the sound of popping has stopped. This means all the kernels are popped!

2. Pour the popcorn into a large bowl. Add the remaining ingredients and toss to combine.

Pro-tip ~ Try chopping up a peanut butter chocolate Tone It Up Protein Bar and sprinkling into your popcorn!

We have a special spooooky treat for ya! From now until Sunday, October 29th you can get your vanilla Perfect Fit Protein and more goodies with 25% savings!! Head over HERE before they disappear!! 👻

Morning beautiful! This week we asked you to share your biggest goals for the Tone It Up 21 Challenge on Insta and in this post. Thousands of you opened up to the community and set your intentions and we’re so proud of you! As we scrolled through, the No. 1 goal we saw was focusing on your nutrition so we’re sharing our Top 3 Nutrition Tips to stick to for #TIU21.

These tips are straight from the Tone It Up 21 Meal Plan and we’ll be personally following them for the next 21 days to reset and refocus after traveling for the Tour. Let’s do this together! As a team, we can achieve anything we set our minds (and hearts) to!

1. Make Your Treats Work For You

Muffins. Cookies. Pancakes. Waffles. Smoothies. There are SO MANY delicious, healthy treats waiting for you in your Tone It Up 21 Meal Plan and right here on ToneItUp.com! When you want a lil’ something sweet, you’re totally covered!

So we’re challenging you to nix any non TIU approved desserts, candy, or added sugar for the next 21 days. We know you can do this!!! You have everything you need with your TIU desserts!

PS: The challenge ends right before Halloween so we’ll have some special treats for ya 🍫 🎃

2. No Fried Food For 21 Days

I committed to nixing fried foods and buttery crackers last year for the 31 Day Challenge and I’ve never looked back! Try this and trust me you’re going to feel incredible!! It’s easy to let fried foods sneak into your diet without even realizing it. For me, it was chips on the weekend, wontons with poke, crackers while entertaining, and sweet potato fries at restaurants (do they even count if they’re on Brian’s plate?). I didn’t even realize how much I was having fried food until I took a moment to focus on it. For the 21 Day Challenge, I’m recommitting to this goal and I want you girls to do it with me!

My best tricks: I replaced all chips and buttery crackers with cucumber slices, kale chips (I’ll buy them or make them with yummy seasoning), snap peas, peppers, carrots, and crunchy snacks like baked snap peas and dehydrated veggies. It’s all about that salsa, guac, hummus, and healthy dip anyway! ;)

Also look out for anything fried at a restaurant, especially sneaky fried veggies like Brussels sprouts. Ask your waiter to have them steamed instead!

Replacing fried foods with Lean, Clean, ‘N Green options is going to be life changing! It’s the No. 1 tip that helped me see the best results!

3. Veg Out

The more greens you can pack into your meals, the lighter, leaner, and more satisfied you’ll feel. Aim to include veggies in at least three of your meals every day. There are so many delicious options this time of year ~ Brussels sprouts, cauliflower, beets, sweet potatoes, carrots! And it’s easy to get ’em in! Cauliflower or spinach in your morning smoothie. A delish salad or Bikini Wrap for lunch. Veggies and hummus or salsa for a snack. Chilis, stews, soups, sautés, and bakes for dinner. The options are endless!

Our go-to fall meal is a Tray Dinner! Veg on veg on veg…you can pick all your faves and pile them on! Grab the recipe HERE!

What If I Slip Up?

If you slip up on one of your challenges, it’s totally OK! The most important thing to know about slip-ups is that we don’t want you to feel guilty. We’re all human and it happens! Just get back at it at your next meal…you don’t need to wait until Monday or even the next day to bounce back. Think of it this way… every slip-up is an opportunity to bounce back stronger!

We’re challenging you because we KNOW you can do it! You’re strong, you’re committed, and you got this!

Join us on the Tone It Up Nutrition Plan for so many more tips just like this! You’ll immediately receive the Tone It Up 21 Meal Plan, plus EVERY other edition of the plan.

Check out these beautiful Nutrition Plan transformations!

Kat and I are obsessed with protein mini muffins. If you watch our story on Instagram, you’ll see us with huge bags of these while we’re traveling or on set. We always make sure to prep a big batch for the week so that we have a healthy snack no matter where we are or how busy we get!

This recipe is also perfect for when you have a sweet tooth and still want to keep it #TIUapproved. It’s made with clean and simple ingredients like our plant-based, gluten-free Tone It Up Protein, egg whites, and unsweetened almond milk. This high protein combo will keep you satisfied and help you form beautiful, lean muscle. That’s why we included them in our Tone It Up 21 Meal Plan ~ they’re the absolute perfect snack!

Try whipping these up this weekend for healthy goodies all week! We even keep a few in our purse… just in case ;)

Angel Food Mini Muffins

Makes 12 mini muffins, 3 mini muffins per serving

Ingredients:

4 scoops vanilla Tone It Up Protein

3/4 cup egg whites

1/2 cup unsweetened almond milk

1/4 cup coconut cream

1/4 tsp. baking soda

1/4 tsp. vanilla extract

Optional unsweetened coconut flakes for garnish

Coconut oil spray

Directions: 

1. Preheat oven to 350 degrees.

2. Whisk protein, eggs whites, almond milk, and coconut cream until smooth.

3. Add baking soda and vanilla. Whisk to combine.

4. Spray mini muffin pan with coconut oil spray.

5. Pour mixture into pan. Optional to top with unsweetened coconut flakes. Bake for 10-12 minutes or until golden brown.

Our Tone It Up 21 Meal Plan is packed with delicious recipes (just like this one!) to help you reach your fitness goals! Just look at all these gorgeous babes from round 1 of TIU21!

Join the Tone It Up Nutrition Plan HERE and you’ll instantly receive the TIU21 Meal Plan and all past and future plans!

Babes!!! We’re working on your new Meal Plan coming in January and thought…how fun would it be to get the TIU Community on board?! This is your first ever TIU COOK OFF!!! We want YOU to share your recipe and have a chance to be featured in your newest Meal Plan coming in January! You up for the challenge?! ♨️🍳✨

Here’s how it works~

Choose at least 3 ingredients from these 5 to create a dish:

~ Tone It Up or Perfect Fit Protein 💪

~ Kale

~ Spaghetti squash

~ Avocado

~ Pomegranate

This recipe can be for any meal (M1-M5) and you can add as many additional ingredients as you’d like, just make sure it sticks to the Tone It Up Nutrition Plan guidelines! Reread your plan to brush up on all the guidelines 😉

Then, post a photo of your de-lish recipe on Instagram, hashtag #TIUcookoff, and list the ingredients, directions, and name of your creation! 🌟

All recipes must be posted by Friday 11/17 at 11:59PM PST. 

We’ll be choosing FIVE WINNERS (one per meal!) to be featured in your new Meal Plan coming out in January! Andddd the five winners will also receive a 3 months supply of Tone It Up Protein!! We can’t wait to see your beautiful, delicious creations!  🤗💗

Happy cooking!

xxo,

K&K

Karena and I always say, abs are made with your workouts and REVEALED with on-point nutrition. Join the Tone It Up Nutrition Plan and you’ll receive all the science-backed info on exactly what and when to eat to feel like your absolute best!

I have two 😺s in the kitchen with me today!!

We’re so honored to have Cat Cora at the HQ with us! She’s the first female Iron Chef and the first woman to be inducted into the Culinary Hall of Fame…talk about serious female power! We love how Cat has combined her lifelong passions for cooking and health and wellness (did you know she has a degree in exercise physiology with a minor in nutrition just like my Kat?). Now she has 10 restaurants and specializes in amazing healthy dishes.

She whipped us up her delicious waffles (or as we like to call them…pancakes with abs 😉). The secret ingredient: spinach! You don’t even taste the spinach but it adds antioxidants and fiber! And when we say they’re Lean, Clean, ‘N Green, we mean they’re actually green ;) This recipe is a fave of Cat’s family~ she has six boys so you know it’s TIU kid approved!

Watch the video to get Cat’s advice on healthy family meals, picky eaters, her fave workouts, and how she found her dream career. And try the recipe below! We taste tested it for you and it’s amazing!!

You can also watch on YouTube & Apple TV HERE!

Spinach and Quinoa Waffles with Summer Berries

Makes 4 waffles 

Ingredients: 

1 cup packed fresh organic spinach

½ cup unsweetened almond milk

½ ripe banana, mashed

¼ cup egg whites

2 Tbsp. coconut oil

1/4 cup almond flour

1/2 cup quinoa flour

¼ cup vanilla Tone It Up Protein 

1 tsp. baking powder

1/2 tsp. baking soda

½ tsp. ground cinnamon

¼ tsp. ground nutmeg

1/2 tsp. salt 

Fresh berries, sliced toasted almonds, granola, honey and/or maple syrup for serving

coconut oil cooking spray

Directions:  

1. Grease waffle iron with cooking spray and preheat to medium-high heat.

2. In a blender, combine the spinach, almond milk, banana, egg whites, and coconut oil and blend together until completely smooth.

3. In a separate bowl, whisk together all the dry ingredients until completely incorporated.

4. Pour the wet ingredients into the dry ingredients until just combined and there are no lumps.

5. In the waffle iron, cook the waffles until golden brown, about 3-4 minutes. Remove from waffle iron and serve immediately drizzled with syrup or honey, and berries, almonds, and/or granola on top. Enjoy!!

Lookin’ for more healthy treats? You know we gotchu! The Tone It Up Nutrition Plan has thousands of delicious recipes waiting for you!

As the days get shorter and the weather cools down, we love using a slow cooker to make simple, warming recipes that make the whole house smell like fall! Lately we’ve been cookin’ up tasty soups and chilis that are full of amazing flavors and tons of vitamins to fortify our immune systems. And it’s SO easy! Just chop up all your veggies and throw them into the slow cooker along with whatever else the recipes calls for, put the lid on, and your dinner will be waiting and warm when you come home! Crockpot dinners are a busy girl’s LIFESAVER!

We’ve put together a few of our favorite slow-cooked recipes for you babes to try out. They’re all packed with nutrients to keep you healthy and glowing from the inside out. So go ahead and grab a few blankets and curl up by the fire with a warm bowl of slow-cooked goodness! 💛

Spicy Mexican Soup

This spicy little number is more than just tasty. Using immunity-boosting spices during cold season helps fight the sniffles!

Try it out HERE!

Black Bean Chili

This zesty recipe is full of veggies, spices, and protein that blend together into a warm, savory dinner!

Grab the recipe HERE!

Rosemary Cauliflower Soup

We’re obsessed with this creamy soup! It’s so flavorful and satisfying. With cauliflower as the base, you get a boost of vitamin C to ward off colds and keep your skin looking fab.

 Check it out HERE!

We’re always creating delicious, new recipes just like these! Join the Tone It Up Nutrition Plan and instantly gain access to thousands of Lean, Clean, ‘N Green meals that taste amazing and help you achieve your fitness goals!

Thanksgiving is full of sweetness in so many ways ~ spending time with loved ones, giving back, feeling grateful for all our blessings, and of course…all the amazing desserts! 😋 I had Friendsgiving at my house last night (I’m sharing ALL the pics soon!) and I decided to make desserts in individual servings with cupake tins and ramekins so we could get a little taste of everything! It’s all about balance ;)

Everyone was obsessed with these three treats! Trust me they’ll majorly impress your friends and fam. And then you can tell everyone they’re Tone It Up Nutrition Plan approved!!

They’re all simple to prepare and we’re breaking it down step by step so it’s as easy as, well, pie! 😉 Enjoy babe!

Apple Crisp

Serves 6

Ingredients:

Crust: 

4 medium apples, peeled, thinly sliced, and chopped into 1-inch pieces

3 Tbsp. sugar or coconut sugar

2 tsp. lemon juice

1/4 tsp. cinnamon

Topping:

2/3 cup gluten-free oats

1/4 cup brown sugar

1/4 cup oat flour

1 tsp. cinnamon

3 Tbsp. coconut oil

coconut oil spray

 dairy-free ice cream (optional)

Directions: 

1. Preheat oven to 350 degrees. In a large bowl, add sliced apples, sugar, lemon juice, and cinnamon. Toss to combine.

2. Spray muffin tins with the coconut oil spray. Spoon the apple mixture so that each muffin tin is 3/4 of the way full.

3. In a bowl, combine topping ingredients until coconut oil is crumbly or melted. Top each muffin tin with the mixture. Bake for 20 minutes.

4. Allow to cool before serving. Use a spoon to dish out individual servings. Top with dairy-free ice cream if desired!

3g protein / 41g carbs / 8g fat / 5g fiber / 228 calories

White Chocolate Pumpkin Pie

Serve 8

Ingredients:

Crust:

1 1/2 cups graham crackers (gluten-free options are available too!), finely ground

6 Tbsp. coconut oil, melted

1/2 tsp. cinnamon

Filling:

1 cup canned pumpkin

1/2 cup coconut milk

3 eggs

1/4 cup maple syrup

1/2 cup white chocolate chips, melted

1 tsp. cinnamon

1/4 tsp. nutmeg

pinch of salt

coconut oil spray

Directions: 

1. Preheat oven to 350 degrees.

2. Combine crust ingredients in a food processor and pulse until combined. You can also mix in a bowl.

3. Spray a muffin tin with coconut oil spray. Use 1-2 Tbsp. of the graham cracker mixture and add to each muffin tin. Press down firmly.

4. Combine all ingredients for the filling, except for the melted chocolate, in a bowl. Stir until smooth and combined.

5. Pour mixture into the muffin tins until 3/4 of the way full. Bake for 20 minutes, then remove from oven. Add 1 Tbsp. melted chocolate to each muffin tin. You can play around and make pretty designs by piping on the chocolate with a plastic bag! Bake for 5-10 more minutes or until a toothpick comes out clean.

4g protein / 26g carbs / 16g fat / 2g fiber / 254 calories

Upside Down Apple Cider Cupcake

Serves 12

Ingredients:

1 green apple, peeled and thinly sliced

3/4 cup oat flour

3/4 cup vanilla Tone It Up Protein

1 tsp. baking powder

1 tsp. cinnamon

1/4 cup maple syrup

2 eggs

3 Tbsp. coconut oil

1/3 cup apple cider

coconut oil spray

Directions: 

1. Preheat oven to 350 degrees.

2. In a bowl, combine oat flour, vanilla Tone It Up Protein, baking powder, and cinnamon. Whisk to combine.

3. Create a well in the middle of the dry ingredients and add all remaining ingredients except for the apples in the center and whisk to combine.

4. Spray muffin tins with coconut oil spray. Add 1 slice of apple to the bottom of each one. Add batter. Bake for 20 minutes or until a toothpick comes out clean.

3g protein / 15g carbs / 5g fat / 2g fiber / 115 calories

And remember babes, Thanksgiving is a time to show some extra love to those around you, & most importantly…YOU!

Let us be your rock! The Tone It Up Nutrition Plan will be your guide to a healthy, happy, & balanced holiday season so you CAN have that cake, & eat it with a big smile too 🤗 These recipes are just a taste of what’s to come ~ get your plan HERE and feel your best self! See you there babe!

Hey cutie, want a cookie?

The holiday season is packed with parties and ALLL the goodies. We’re feeling that festive spirit, so we whipped up some Tone It Up Nutrition Plan approved versions of sweet seasonal faves! These are perfect to bring to cookie swaps and decorating parties! Plus, 4 of them are made with organic, non-GMO Tone It Up Protein! Talk about smart cookies! ;)

Gingerbread Man

Run, run as fast as you can… to get these yummy treats!! Gingerbread is the epitome of holiday vibes.

Grab the recipe HERE!

Peanut Butter Blossoms

Peanut butter + chocolate… 🙌

These are so easy to throw together in a pinch when you’re getting ready for a holiday party or cookie swap. Plus, they’re made with clean Tone It Up Protein, which means they’re essentially a post-workout meal… right!?

Find the recipe HERE!

Snickerdoodles

This was a #TIUHQ fave!! Not only will this recipe make your taste buds do a happy dance, it’ll make your kitchen smell amaze, too!

Check them out HERE!

Mint Chocolate Chip Brownies

Okay, so not TECHNICALLY a cookie… but we don’t think anyone will be sad to see these at a holiday party! We added mint chocolate chips to jazz up the already amazing brownie recipe!

Find them HERE!

Sugar Cookies

 Make a batch before friends arrive for a party and let them cool while you chat and sip wine. Then, you can frost them together! ;)

Try them HERE!

Short Bread

These are perfect dipped into your daily cup of tea, and they’re great to have on hand when visitors drop by.

Grab the recipe HERE!

Want even MORE healthy recipes!? Join the Tone It Up Nutrition Plan! It’s packed with THOUSANDS of meals and snacks to help you reach your fitness goals!

Hi babe! Can you believe it’s already December?! And your Holiday Hustle Challenge starts on Monday!!!

We spent the week in festive and frosty NYC with all the beautiful holiday storefronts and decorations. And at home in Manhattan Beach, the pier is decorated with twinkling lights and gorgeous wreaths. It makes the beach feel like a sandy winter wonderland! ❄️

Speaking of a winter wonderland, we were inspired by the hustle of the holiday season and the snow of our East Coast hometowns to create today’s recipe! With parties to attend and gifts to shop for, it’s important to have easy, delicious healthy treats on hand. That way, we can stay more present in experiencing every moment of the holidays.

This recipe was created for you ~ badass babe on the go! These Coconut Snowflake Bites are packed with protein, so you can stash a few in your gym bag for a post-workout snack. Plus, they pretty much double as cookie dough 😋

Enjoy babe!

Coconut Snow Flake

Makes 10 protein bites, 1 bite per serving

Ingredients:

1/4 cup cashew butter

1/4 cup vanilla Tone It Up Protein

1/4 cup shredded unsweetened coconut flakes

2 dates, pitted

3/4 cup gluten-free oat flour

1/4 cup pure maple syrup

pinch of salt

Directions: 

1. Combine all ingredients in a food processor and blend until well combined. Roll 1 Tbsp. amounts into balls. Store in the fridge for up to 5 days.

2. Optional to roll each ball in extra shredded coconut!

13g carbs / 3g protein / 4g fat / 2g fiber / 98 calories

And remember babe, taking care of yourself will allow you to give more to others!

 The Tone It Up Nutrition Plan will be your guide to a healthy, happy, & balanced holiday season 🤗 This recipe is just a taste of what’s to come ~ get your plan HERE and feel your best self! See you there babe!

 

Happy Friday babe! Have any festive plans for the weekend? We want to see all your pics decorating and getting ready for the holidays! Check in with us #TIUholidayhustle! This week, Brian set up our tree at home and I unpacked all of our ornaments (we even have Brian’s from when he was little!). Who else saves their childhood ornaments?!

We’re also decking out the HQ and we’re SO excited to plan our annual holiday party! You may have seen pics from last year…😉 🎅🏼

If you’re planning your own festive get-together or you’re looking for the perfect recipe to bring, we gotchu babe! Today we’re sharing everything you need to know to serve up a magical, seasonal soirée (sexy Santa totally optional!). From cocktails to desserts and everything in between, your guests will be so impressed by all of the colorful, stunning dishes. Or if you’re heading out to a girlfriend’s, whip up one of these delish quick recipes!

Cheers babe!

~Cocktails~

 Spiked Egg Nog

This recipe is dairy-free and so delish. Mix it up with your favorite nut or coconut milk!

Grab the recipe HERE!

Pomegranate Martini

Nothing’s more sophisticated than sipping on a sassy pink martini! This healthy cocktail is gorgeous and bright!

Find the recipe HERE!

~Appetizers~

Sundried Tomatoes + Garlic Hummus

Garlic is the secret ingredient in everyyyy tasty dish. When I host, I love setting out lots of healthy starters like veggies and dips so people fill up on the good stuff first!

Directions:

Mix 2 Tbsp. minced garlic and 2 Tbsp. chopped sundried tomatoes into your hummus or blend in a food processor.

Creamy Dill Dip

The Greek yogurt adds an extra richness to this sauce and makes it great for dipping with carrot or cucumber slices.

serves 6

Ingredients:

1/4 cup fresh dill, chopped

1/2 cup greek yogurt (you can also use a dairy-free yogurt alternative!)

1 lemon, juiced

Pinch of salt

1. In a small bowl, stir all ingredients together. Store in a glass container in the fridge for up to 5 days.

~Salad~

K+K Kale Salad

This staple salad always impresses! It’s Lean, Clean, ‘N Green and perfect for any season. We serve this up at pretty much every get together!

Get the recipe HERE!

~Desserts~

Sugar Cookies

Watcha cookin’, suga?! These tasty treats are so easy to whip up. Let them cool for a bit and then have some fun with the frosting!

Try them HERE!

Coconut Snowflake Protein Bites

This is a brand new recipe and it’s already a fave! It pretty much tastes like cookie dough 😋

Grab the recipe HERE!

And we have even MORE delish holiday cookie recipes for ya HERE to sweeten up your entire season!

Lean, Clean, ‘N, Green meals, daily workouts, Santa cookies, & 🍷…this season is all about balance! We’re all doing the Holiday Hustle Challenge together to ring in the New Year confident and healthy!

Good mornin’ gorgeous! This is just the start of a magical weekend! Plus we have SO many amazing things to share with this community in the New Year…did you see what we’re all doing January 1st?!? 🙊 Sign up for your free 5 Day Detox to refresh with us in the New Year HERE!

You make us so proud ~ you’re truly our inspiration. That’s why creating for you is so much fun! We read through all your comments, all of your goals and achievements, and we can truly feel your magical energy! 💖

So today we want to share a special, sweet recipe for you and your family. Waking up to the smell of cinnamon sweetness is such a comforting and cozy way to start a day full of family and love. These cinnamon buns are so delish. We could barely keep enough around to shoot before the HQ got their hands on them! And they’re made with Tone It Up Protein, so they’re practically a post-workout meal too… right?! AND your family will love ’em too. You never know…it could be the start of a new tradition✨

Go make those buns, hun!

Christmas Morning Cinnamon Buns

Makes 7 cinnamon buns, 1 per serving

Ingredients:

Dough:

1 ¼ oz. package active dry yeast

¾ cup warm unsweetened almond milk

2 1/4 cups oat flour

2 scoop vanilla Tone It Up Protein

2 tsp. baking powder

1/4 tsp salt

1/4 cup maple syrup

1 egg (or 1 Tbsp. ground chia seeds + 3 Tbsp. warm water to make it vegan! Make sure to let it sit for a minute in the warm water before adding)

Filling:

1/4 cup dates, pitted

2 tsp. ground cinnamon

1 Tbsp. coconut oil, melted

3 Tbsp. unsweetened almond milk

1 Tbsp. maple syrup

Frosting:

6 Tbsp. coconut cream

1 Tbsp. maple syrup

1 tsp. vanilla extract

Coconut oil spray for the baking sheet!

Directions:

1. Preheat oven to 350 degrees.

2. Combine active dry yeast and warm almond milk in a bowl. Whisk, then let sit for 5 minutes.

3. Combine all remaining dough ingredients in a separate bowl. Add yeast and almond milk and stir to combine.

4. On a well-floured surface, roll the dough out into a rectangle, about 1 inch thick.

5. Combine all filling ingredients in a blender and blend until smooth. Brush dough with filling, leaving a 1-inch border on the two longer sides.

6. Carefully roll up the dough into a log, starting at one long edge and rolling toward the other one. Pinch the ends to seal it.

7. Spray coconut oil on a baking sheet. Cut the log into 7 pieces and place on the baking sheet.

8. Cook for 18-22 minutes.

9. Combine all frosting ingredients in a small bowl and whisk to combine. Top each cinnamon bun with frosting. Enjoy!

Nutrition Facts (buns without frosting):

 11g protein / 39g carbs / 7g fat / 5g fiber / 251 calories

Nutrition Facts (frosting):

1g protein / 3g carbs / 4g fat / 1g fiber / 52 calories

Did you hear the news?! We’re all doing the BRAND NEW Tone It Up 5 Day Detox starting January 1! Sign up below and you’ll be receiving the 5 Day Detox… for FREE!

Raise your glass girl, it’s almost the New Year! We’re sure you’re preppin’ from head to toe for this weekend’s festivities. Peep your Holiday Hustle calendar… it’s spa night! Pop the bubbly, invite a few girlfriends over, and pamper yourselves!

New Year’s Eve means champagne, sparkles, and lot’s of ❤️  And we want you to enjoy every second of it! Ring in the New Year with confidence that 2018 is going to be AMAZING! Feel free to sip that rosé, we’ll be Detoxing together in just a few days! Make sure you sign up HERE!

AND today we’re sharing a few recipes to help make your special night even more TIU approved. You’ll be feeling like a 21st century Audrey with these classy sips. And get your dance on too💃🏼 This is your night to enjoy babe ~ show us your best booty pop ;)

Cheers girl!

Mulled Wine

This cinnamony sip is served up perfectly in a glass punch bowl. The gorgeous deep red color basically makes it decor! Get the recipe HERE!

Rosé Spritzer

Bubbly pink wine?! Yes WAY rosé! This spritzer is so light and refreshing. Perfect for sipping on as you ring in the New Year. Get the recipe HERE!

Paloma

This bubbly and fruity mix is so easy to put together for a party and everyone always loves it! Get the recipe HERE!

Happy New Year’s babe!!

Ready to feel even more fabulous in 2018?! Detox with us! We’re all doing the BRAND NEW Tone It Up 5 Day Detox starting January 1! Sign up below and you’ll be receiving the 5 Day Detox… for FREE!

We’re counting down the minutes until 2018…and the start of the 5 Day Detox!!! We’re all kicking off the detox together TOMORROW! Kat and I are SO ready for this reboot and we know it’s the perfect thing for you and your girlfriends to feel refreshed, renewed, and confident in the New Year! Today we’ll be sipping champagne and getting prepped for an amazing week ahead. We know you have a lot going on this weekend ~ that’s why we made this plan SO EASY for you and we’re laying out all the simple ways you can set yourself up to rock this detox and start the New Year off right!

We’re sharing all our best meal prep tips below! Have any questions about the detox? We gotchu! We have a Q&A with everything you need to know right HERE!

We want to see all your pics prepping for the detox!! Share with us on Insta #5daydetox!

Aaaand have so much fun tonight, enjoy a cocktail (or two!) 🍾, rock a bold red lip 💋, and dance the night away 💃Happy New Year babe!!!

xxo,

Karena

Grab your list & hit the store!

We laid out everything you need for the week in your Grocery List in the plan! So just print it out or save it to your iBooks and take it to the market. (To save to your iBooks, click on the plan download button from your email and open in your preferred browser. Next, click the “share” button at the bottom of the page and tap “copy to iBooks.”)

The grocery list is flexible for you and your needs! Depending on if you’re doing the detox alone, or with someone else, 2 bags of lemons, a bag of apples, a bundle of kale, a bag of carrots, and a carton or two of egg whites and almond milk should be plenty!

Mix a lot

Remember with this plan, you can mix ’n match your favorite TIU recipes! Some of you were asking if you could just make the same lunch for the week. If it’s easier for you, then YES! You can also sub any M2 or M4 with a fresh juice. We love green juices with ginger and lemon for the cleanse!

Bake it up babe

The Coconut Macaroon Cookies are one of our FAVORITE Detox Desserts and they’re so easy to prep in advance. Make a batch and store them in glass containers in the fridge. You can also freeze the extras or share them with friends and fam!

Dress for success

You can prep your dressings (we like olive oil, balsamic, and lemon for the detox) today and store them in glass containers in the fridge.

Get your grill on

Grill or bake your lean proteins like chicken, ground turkey, or tempeh for your Tray Bakes and Reboot Wraps and set them aside in a separate container. It makes cooking during the week super speedy!

Grab your sips

We love picking up a bunch of Health-Ade kombuchas to sip at night. You can even pour your kombucha into a wine glass to feel a little fancy ;) Dandelion and Milk Thistle teas are also super detoxifying drinks that are perfect for this week, so make sure to grab them too.

And staying hydrated with water is essential during your detox. We want you to have water with lemon with you all day long. You can slice up lemons today and store them in containers in the fridge so they’re ready to toss in your water and go!

Prep your java

YES, you can have coffee on the detox! We recommend iced coffee or espresso with a splash of unsweetened almond or coconut milk. You can even freeze almond milk in ice trays. When the ice cubes melt, it won’t water your coffee down! You can freeze coffee too!

We also filmed this video for the Bikini Series with some of our top meal prep tips and they’re amazing for the detox too!!

Now we’re all ready to rock this detox together!!! Let’s go!

 If you haven’t signed up for the 5 Day Detox yet, it’s not too late! We’re all starting together TOMORROW!! Best part ~ we made the detox completely FREE so you can do it with all your girlfriends too! 

2018 is HERE!!! 🎊  And that means so is the 5 Day Detox! We are SO excited for a year filled with new intentions, new beginnings, and SO much opportunity! We’re all doing our bodies so much good by starting 2018 off with a detoxifying reboot. By the end of this week, we’ll be feeling energized, strong, and inspired.

Today we’re sharing some science-backed info on the foods we’ll be ADDING to our meals this week. Our detox is all about eating the right foods that will remove inflammation throughout your body, leaving you feeling lighter and clear minded. And don’t worry, that includes detoxifying treats too! Balance is everything 💕

These ingredients can be used in many different ways and you’ll see them included in your recipes throughout the week! Check out all of the deets on how these foods work to detox your body and enhance your mind.

Happy New Year babe!

Garlic

Garlic has been found to enhance phase 2 detoxification (when your liver is converting toxins to make them less harmful), making it an excellent food for cleansing!¹ Plus garlic makes everything taste better~ sprinkle it on your Trim It Up Tray Bakes for some amazing flavor and detox benefits.

Brazil Nuts

Eating just two of these nuts a day can have incredible detoxifying effects. They are high in selenium, which helps form glutathione (a powerful antioxidant) in your body. Along with anti-cancer effects, improving your mood, and boosting your heart function, a study found that eating Brazil nuts improves anti-inflammatory responses in the body!² Drop one or two into your smoothie or smoothie bowls!

Chia Seeds

Studies show chia seeds are highly effective in eliminating inflammation because they’re packed with omega-3 fatty acids.³ They’re easily digested and can be added to a variety of different recipes. Look for them in your Detox Desserts or add about 1 Tbsp. to your smoothies!

Milk Thistle

Sip on milk thistle tea after dinner for some major detoxifying action. Milk thistle acts as an antioxidant with the compound silymarin and helps quench free radicals to reduce inflammation. Research also found that it can be helpful in healing the liver!⁴

Turmeric

This colorful root is known for its powerful anti-inflammatory properties. Studies found that it helps to speed up phase 2 detox in the liver.⁵ You’ll find turmeric throughout your Detox. We also love shots with turmeric, ginger, and lemon or you can add it to any of your smoothies!

Sources:

1. GARLIC: A REVIEW OF POTENTIAL THERAPEUTIC EFFECTS; Avicenna Journal of Phytomedicine.

2. BRAZIL NUTS IMPROVE LIPID PROFILE; Journal of Nutrition and Metabolism. 

3. THE PROMISING FUTURE OF CHIA; Journal of Biomedicine and Biotechnology. 

4. MILK THISTLE IN LIVER DISEASE; Phytotherapy Research.

5. THERAPEUTIC ROLES OF CURCUMIN; AAPS J.

Over the past few months, we’ve been creating a Series that’s designed for women like YOU ~ hardworking, driven, and gorgeous inside and out. The Love Your Body Series is meant to serve as a reminder to you that you are beautiful and strong, and you can accomplish anything. We’re all starting together on MONDAY!!! You can find your Series checklist to prep HERE!

While you nourish your body with clean, whole foods and push yourself to new levels in your workouts, you’ll notice changes both physically and mentally. And as you grow, you’ll have the powerful love and support of this community behind you.

This Series is the beginning of something INCREDIBLE! Get excited babe! We can’t wait to share it all with you! Anddddd today we’re giving you a little peek at all the goodness to come with the Love Your Body Meal Plan! You’re going to love it! 😋 These mini muffins are naturally sweetened and packed with protein, so they make a delish post-workout snack 😻  And you can whip them up in no time!

As a Tone It Up Nutrition Plan member, you automatically receive the Love Your Body Meal Plan with all of these delish, body-loving recipes. (Keep an eye on your inbox for your new edition and meal-by-meal guide…it’s coming soon!) If you aren’t a member, it’s not too late to join in! Just head over HERE and you’ll get the Nutrition Plan, Love Your Body Meal Plan, AND all past and future versions of the Plan! You’ll also get our brand NEW Lifestyle Kit sent to your home in a beautiful package!

We’re so excited for you to try this recipe and start the Series together on Monday!! ❤️

Cinnamon Fig Muffin

Makes 24 mini muffins, Serves 8 (3 mini muffins per serving)

Ingredients:

¾ cup oat flour

¾ cup vanilla Tone It Up Protein

½ tsp. baking powder

¼ tsp. baking soda

2 tsp. cinnamon

Pinch of salt

2 Tbsp. coconut oil, melted

¼ cup pure maple syrup

1 cup unsweetened almond milk

1 banana, mashed

¼ cup egg whites or 1 egg (or ¼ cup unsweetened applesauce to make it vegan)

½ cup dried figs, diced and stems removed

Coconut oil spray

Directions:

1. Preheat oven to 350 degrees.

1. 2. Combine all dry ingredients in a bowl. Whisk to combine.

2. 3. Add all remaining ingredients other than the figs. Stir to combine. Gently fold in the dried figs.

3. 4. Spray a mini muffin tin with coconut oil. Add batter. Bake for 20 minutes or until a toothpick comes out clean.

4. 5. Store in a container in the fridge for up to 5 days. Enjoy babe!

Nutrition Facts (per serving):

18g carbs / 4g protein / 5g fat / 2g fiber / 134 calories

Our brand new Lifestyle Kit has everything you need for your fit, healthy, and confident lifestyle!! It includes…

✨ Gorg Tone It Up Nutrition Plan & Recipe Guide Book

✨ 2 Pop ‘N Go Meal Prep Containers

✨ Custom Phone Accessory

✨ BOOTY BAND

✨ $10 OFF Protein on a future order!

✨PLUS Immediate Digital Access to all versions of your Nutrition Plan, Meal Guide, & Recipes! AND a whole lot of love and support 🤗

Hey there beautiful! Today we’re sharing something special. We wanted to create a component of this Series that reminds you of the importance of loving your body with foods ~ that gorgeous glow comes from the inside out! When you feed your body nutrient-packed foods, you’ll notice a difference in your hair, skin, mood, and energy levels. That’s the beauty of eating superfoods! They’re magical (and tasty!) gifts from the earth. And that’s the best part~ all of these foods come from nature! So you’ll never have to worry about all those names you can’t pronounce in the ingredients 🌾

Each week during the Love Your Body Series, make sure to check back to ToneItUp.com for your superfood post. We’ll be explaining all the perks of eating these foods and how to incorporate them into your life! If you want to learn even more about the science behind your meals, head HERE to gain access to the Tone It Up Nutrition Plan. We share all the science-backed info you need about what foods to eat and when to eat them, PLUS thousands of delish recipes!

To kick off this series, we’re giving you the deets on almonds. With just a small amount, they provide your body with a powerful nutrient punch!

Get Glowing Girl

Almonds are the world’s greatest source of Vitamin E. Pretty impressive for a little guy, huh? 😉 Vitamin E is a group of fat-soluble antioxidants, which work to protect your cell membranes from damage. Many studies show increased vitamin E intake is linked to lower rates of cancer¹ and heart disease². Plus, vitamin E helps protect your skin and keep it glowing! Psst… if you have a nut allergy, no prob! Get your vitamin E from dark leafy greens like spinach. Hellooooo dewy, gorgeous skin!

Soothe Sore Muscles

Adding just 1 ounce of almonds to your diet is the perfect way to recover from a tough sweat sesh and feel even more amazing. Since almonds are packed with magnesium, which controls your stress hormones, they help soothe sore muscles, ease your mind, and help you catch a deeper sleep 😴  Add 1-2 tablespoons of almond butter to your next Tone It Up Protein smoothie for all the soothing effects! We’re LOVING the Almond Butter Cookie Smoothie from the new Love Your Body Meal Plan! You can try out the recipe HERE

Snack SUPER!

Almonds are nutritionally dense, meaning they’re highly concentrated in the good stuff! They offer lots of fiber and protein, making them the perfect superfood snack! Sprinkle them on your salad or keep them with you at work so you can always reach for a nutritious snack.

Pro Tip: You can sub flour for almond meal in recipes. You’ll love the flavor and the consistency for baking! We use it in our cookie and muffin recipes. Try it in these snickerdoodle cookies! 😋

Sources:

1. REDUCED RISK OF COLON CANCER WITH HIGH INTAKE OF VITAMIN E: THE IOWA WOMEN’S HEALTH STUDY; American Association for Cancer Research

2. ANTIOXIDANT VITAMIN INTAKE AND CORONARY MORTALITY IN A LONGITUDINAL POPULATION STUDY; American Journal of Epidemiology 

It’s not too late to join us in the Love Your Body Series! Start this year feeling like your most confident, strong, and gorgeous self! And the best part~ we’re all doing it together! Get your free Starter Pack with everything you need to know!

As part of the Love Your Body Series, we want you to get to know and love your entire body. That means understanding how it works, how to best fuel it, and how to operate it at 100%. Your body is your most precious possession, so you should treat it that way!

Each week during the Series, this segment will be your go-to for info on how to love your total body. Starting with your metabolism, we’ll be sharing how to treat a certain part of your body with the right care and love you deserve! With each week, you’ll feel more empowered by the knowledge you gain!

These next six weeks are going to be incredibly exciting for you babe. You are beautiful and brilliant ~ and we want you to believe that to your core. And remember knowledge is power! The things you learn in these next few weeks are going to give you the strength to become an even more amazing version of YOU!

What is your metabolism?

Think of your metabolism as the fire inside you. When you eat or drink something, your metabolism is responsible for converting it to energy. Everyone’s metabolism operates at a different speed, but the more quickly it works, the more quickly you’ll notice changes in your body. There are tons of ways you can boost the speed of your metabolism, but understanding its primary function is the first step to making a change!

How does it work?

Since the speed of your metabolism depends on how well you take care of it, it’s important to understand how it works! When we talk about the “metabolic process” we’re referring to two different phases: anabolism and catabolism.

Anabolism is the process of building and repairing. It helps you generate new cells and efficiently store energy that your body will access when you need it!

Catabolism has the opposite role as anabolism. In this phase, your metabolism is breaking down large molecules to convert them to energy. It’s this phase that gives your muscles the ability to contract and allows your body to move. It’s also during catabolism that your body breaks down waste and sends it out to be removed.

LOVE your metabolism…

You can boost the speed of your metabolism in a number of ways. What you eat, when you eat, and how frequently you exercise all have major effects on the rate of your metabolism.

With Protein!

When you consume protein, it has a thermic (or warming) effect on your body. And as it heats, you burn nearly 30% more calories! That’s why we’re always creating nutritious recipes for you that are packed with clean, plant-based Tone It Up Protein. So you’ll actually be revving your metabolism as you enjoy pancakes, smoothies, donuts, muffins, and cookies 🙌🏻😋

With your Nutrition Plan!

The “when” portion of your metabolism is actually almost as important as the “what!” When you eat frequently (we suggest every 2-3 hours), you’re basically sharpening the function of your metabolism. This frequency of consumption will have incredible effects on the speed of your metabolism. And as you eat, be sure to sip too. Hydration is another huge key to upping your metabolic rate. In the Tone It Up Nutrition Plan, we share ALL the deets you need to know to master your metabolism!

With your Booty Call!

And finally, your workouts make a MAJOR difference in the function of your metabolism. When you incorporate compound moves into your routine, your body calls on multiple muscles groups, which has a boosting effect on your metabolism. And when you complete a HIIT workout (high-intensity interval training) your body will continue to burn calories all day long. We refer to this process as EPOC (excess post-exercise oxygen consumption). EPOC is responsible for that rosy glow you have all day long after your Booty Call!

Boost your metabolism with your Booty Call! Join us in Studio Tone It Up for HIIT, total body toning, yoga, dance, and MORE! Download HERE for your free 7-day trial!