Hands up babe, it’s Friday! 🙌🏻  Today we’re bringing you into the HQ kitchen. Cooking is a passion of mine and I love sharing tips and exchanging recipes. When Kat and I lived together, I always whipped up dinners and smoothies for the two of us! One of my favorite things about the Love Your Body Series is getting to try my hand at so many new amazing and nutritious recipes. And cooking with girlfriends?! It doesn’t get much better than that. Be sure to grab a babe and make this smoothie together today!

This recipe is so smooth and creamy AND it’s packed with nutrients! Plus the Tone It Up Protein gives it such a sweet, tropical flavor ~ you’ll have no idea it’s loaded with greens! Whip it up for a protein-packed breakfast or post-workout treat!

And make sure you snap this gorgeous sip and share it with us on Insta! Cheers babe!

xxo,

Karena

You can also watch on YouTube & Apple TV HERE!

Blueberry Coconut Dream Smoothie

Serves 2

Ingredients:

2 scoops Vanilla Tone It Up Protein

2 cups unsweetened coconut milk

2 cups spinach

2 cups frozen blueberries

1 frozen banana

1/4 cup unsweetened coconut

Directions:

Blend all ingredients and enjoy!

Nutrition Facts per serving:

19g protein / 42g carbs / 8g fat / 12g fiber / 312 calories

Feuling your body with the healthiest foods is a form of self-love and you deserve the very best! Join the Tone It Up Nutrition Plan to gain access to every edition of the plan, including the new Love Your Body Edition, plus your gorgeous new Lifestyle Kit!

Happy Hump Day babe! We hope you’re having a fabulous week so far. Day dreamin’ about your Wine Not Wednesday plans tonight? Remember, loving your body also means treating yourself! Call up a girlfriend and raise your glass to kicking booty halfway to the weekend! Cheers!

Today we’re sharing the perks of another body-loving superfood ~ maca! It’s nutrient-packed, amazing for your skin, and you’re going to LOVE its energizing effects. Maca is a root grown in Peru and traditionally comes in a powdered form. You can grab it at most health food or grocery stores. We keep it stocked in the kitchen to add into all kinds of recipes because it has a delish taste similar to maple and caramel.

Try maca in a recipe this week and don’t forget to share your creation with us on Insta! We always get inspo from your gorgeous food pics 😍 Here are all the deets on what maca can do for your beautiful bod!

Adapt To Stress

Maca is an adaptogen. It balances your mood and helps you adapt to stressful situations (that’s where the name comes from!). By lowering levels of the stress hormone cortisol, maca provides your body with some seriously soothing effects. Studies show that it reduces anxiety, making it an effective mood booster.¹

Perk Up, Buttercup

Maca is an amazing source of natural energy ~ without the jitters of tons of java! With no caffeine or sugar, maca provides the perfect supply of balanced and sustainable energy. And studies found that it enhances endurance too! ² Just add up to a teaspoon of maca powder to your Tone It Up Protein smoothie for the perfect energizing morning sip! You’ll feel strong and alert all day long.

It’s All About Balance

Maca is also an incredible way to balance your hormones! Because of its adaptogenic properties, maca helps your body produce the hormones needed to maintain the homeostasis (AKA stability and balance) of your body. And because imbalanced hormones can often cause acne, maca can be an effective way to treat breakouts naturally!

Pro tip: We add about a teaspoon of maca powder in our smoothies, stirred into coconut or almond yogurt, or even in Protein Pancakes!

References:

1. EFFECT OF THREE DIFFERENT CULTIVARS; BMC Complementary and Alternative Medicines. 

2. SUPPLEMENTATION OF STANDARDIZED LIPID-SOLUBLE EXTRACT FROM MACA; Journal of Functional Foods.

It’s not too late to join us in the Love Your Body Series! You’ll become 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!

Today we’re talking about GOOD bacteria ~ aka probiotics! Probiotics are responsible for enhancing your immune system, boosting your digestive system, and even keeping your skin looking gorgeous! I mean…the word probiotic literally translates to “for life!”

One of our favorite ways to get the benefits of probiotics is sippin’ on bubbly! 😉  We love pouring up a wine glass full of Health-Ade Kombucha when we’re looking for a refreshing, body-loving sip. Through a slow process called fermentation, tea is transformed into heart-healthy, anti-aging kombucha we just can’t get enough of (we literally keep the HQ fridge STOCKED)!

We’re running down all the perks of probiotics!

Immunity Booster

When we’re healthy, our bodies have more of the good bacteria, and by consuming probiotics, you’re creating a barrier against harmful bacteria. And you’re less likely to catch a cold when your body has more of that beneficial bacteria! Plus studies¹ have found that probiotics in kombucha can decrease LDL (bad) cholesterol and increase HDL (good) cholesterol, making it a heart-healthy sip!

Anti-Aging Powerhouse

Longevity from eating fermented foods was originally recognized by a scientist in Russia. He noticed that people who consumed these good bacteria-filled foods lived longer, healthier lives. And since kombucha is a fermented tea, you’ll get a bubbly dose of antioxidants that promote healthy cells and prevent your skin from aging too!

Bubbly Energizer

As we mentioned, kombucha is one of our favorite ways to get in our probiotics. (We always sip on Health-Ade!) Since it’s full of vitamin b12, ‘bucha will encourage your body to produce energy naturally! And when you’re not feeling like a glass of vino, kombucha is the perfect swap for a lighter sip. Just a lil’ FYI…because it’s fermented, kombucha does have a tiny bit of alcohol (less than .5 percent).

Digestion Helper

Since probiotics balance the bacteria levels in your body, they help maintain the functions of your digestive system. And studies show they’re effective in treating an upset stomach!²

More Ways To Love Your Body With Probiotics

In addition to drinking kombucha, you can also try adding things like kimchi and miso to your diet for that probiotic love. These are both fermented foods often used in Asian cuisine, and you can grab them at any health foods store and most supermarkets! They add a ton of delicious flavor to your dishes! Yogurt is another amazing probiotic you can add to smoothies or eat with nuts and fruit (there are coconut and almond-based varieties too!). Aim to add about one serving of probiotic foods to your diet per day to really feel the amazing benefits!

References:

1. PROACTIVE EFFECT OF KOMBUCHA; Pharmaceutical Biology.

2. PROBIOTICS AND MEDICAL NUTRITION THERAPY; Nutrition in Clinical Care; An Official Publication of Tufts University.

It’s not too late to join us in the Love Your Body Series! You’ll become 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!

Welcome back to the HQ kitchen babe! We have something sweet for you today ~ strawberry shortcake pancakes!! 😋 Protein pancakes are a TIU girl staple and they’ll always be extra special for us because they were the first cooking video we ever did together! And I made them for Karena after a night out celebrating her birthday when we first met. It was love at first bite ;)

The magic of protein pancakes is that you can make them in so many different combos depending on what you’re feelin’ that day and they’re all amazing. Everyooonne loves them…friends, fam, TIU husbands (Bobby is really into the chocolate pancakes!).

And of course, we always use clean, plant-based, non-GMO Tone It Up Protein to make ‘em the perfect nutrient-packed breakfast or post-workout snack! If you have all the ingredients listed below, follow along and cook your cakes with us! Otherwise, this recipe is super easy to whip up anytime!

And share your favorite Tone It Up Protein Pancake flavor combos with us in the comments! These shortcakes definitely make the top of the list for us!

You can also watch on YouTube & Apple TV HERE!

Strawberry Shortcake Pancakes

Serves 2

Ingredients:

2 scoops Vanilla Tone It Up Protein

1/2 cup egg whites (or 2 flax eggs – 2 Tbsp. ground flax seed + 6 Tbsp. warm water)

1 banana, mashed

2 Tbsp. almond milk or coconut milk

1/2 cup chopped strawberries

1 tsp. cinnamon

Coconut oil spray

Directions:

1. Mash banana with almond milk before stirring in remaining ingredients. If you’re using a flax egg instead of egg whites, allow the ground flax seeds and water to sit for 1-2 minutes before you add it into the mixture.

2. Spray a pan with coconut oil spray and heat over medium-low before pouring in the batter. Cook for about 3-5 minutes on each side. The key to the perfect protein pancake is to cook it slow and low!

Nutrition Facts per serving:

23g protein / 22g carbs / 2g fat / 7g fiber / 198 calories

What are some of your fave protein pancake flavors and combos?! Tell us in the comments so we can all inpsire each other!

How amazing are these Tone It Up Protein pancakes?! When you join the Tone It Up Nutrition Plan, you’ll gain access to thousands more body-loving recipes just like this one! Sign up here to get your Lifestye Kit with everything you need for your healthy, balanced, confident lifestyle!

Hey gorgeous! How great was Chevy’s ab routine yesterday?! We’ve been keeping up with all your #TIULoveYourBody checkins and we see you working hard and crushing your workouts every day. So we’re just checking in to make sure you’re taking extra care to stay hydrated…you know it’s SO important and an essential way to show your body love. Today we’re sharing the deets about a superfood that will supply some serious post-workout hydration and so many more perks.

Your new post-workout secret weapon: pink Himalayan salt! Since it’s mined from ancient sea beds, you’ll receive all the muscle-recovery benefits of this mineral-loaded salt without toxins or anything unnatural. Andddd it’s pink… just like our favorite wine 💕

Hydration + Detoxification

With 84 minerals, pink Himalayan salt provides your body with essential nutrients and replenishing electrolytes. When you complete a tough workout, your body releases those electrolytes through sweat. Post-workout, we suggest adding a pinch of pink Himalayan salt to an 8oz glass of water to replenish the cells in your body. Plus, it’ll help restore your body’s pH levels, making this an excellent detoxifying sip.

Muscle Recovery

One of the many minerals found in pink Himalayan salt is magnesium, which works powerfully in your body to reduce muscle soreness. And it helps ease you into a deeper, more restful sleep 😴 One study¹ found that patients who consumed enough salt eased their nervous systems, which in turn improved their quality of sleep and reduced the number of times they woke up throughout the night.

Hormone Balance

Another essential mineral found in pink Himalayan salt is iodine. The body relies on iodine to regulate your thyroid and adrenal glands, which both help to balance your hormones. And with your hormone levels in check, you’ll have more energy, reduced stress levels, and bright and glowing skin!

We love adding a pinch of pink salt to our salads or homemade dressings for all of the body-loving benefits! If you’re monitoring your sodium levels, make sure to consult with your doctor first.

Source:

1. SODIUM-RESTRICTED DIET INCREASES NIGHTTIME PLASMA NOREPINEPHRINE AND IMPAIRS SLEEP PATTERNS IN MAN; The Journal of Clinical Endocrinology and Metabolism

Knowledge is power babe… When you join the Tone It Up Nutrition Plan, you’ll gain access to thousands of body-loving recipes and all the science behind your nutrition! Sign up here to get your Lifestyle Kit with everything you need for your healthy, balanced, confident lifestyle!

Hey babe! Is that tight end of yours ready for some football?! 😉 Super Bowl Sunday is almost here and we’re sharing some seriously kick🍑 🍑 🍑  tips for throwing your game day party ;) Whether you’re Pats all the way, a Philly fan for life, or just there for the vino…these tips will help you throw a Super Bowl soirée EVERYONE will enjoy! We’re talking decor, dress, and of course a tasty (and nutritious!) spread. When we tested these recipes in the HQ they were SO good…we had a little impromptu party of our own! Peep the pics below📸

These dips are perfect swops for your traditional Super Bowl snacks. They’re Lean, Clean, ‘N Green and sooo tasty ~ they’ll be a major hit with the boys too. They won’t even know they’re healthy! 😏 Try these simple recipes on Sunday and make sure you check in with us! And don’t worry babe… you won’t be the only one drinking rosé on game day 😘

Dress For The Win

Ok so maybeeee you’re not a crazy football fan (or maybe you are!) either way…you gotta dress the part! We picked up a few of our favorite teams’ jerseys to throw on at our event ~ so cute as a layered look! And don’t forget about dressing up the table! We found the perfect decor from Target. Football shaped glitter, napkins, adorable little toothpicks ~ all the details bring your theme to life! And have some fun with the display. You can mix in tons of colors with your veggies and dips, and serve it up in something festive!

Remember The Moment

As you know, we document just about everything we do…it’s so much fun to look back at special moments and smile at those memories💗  Snap pics on your phone or even an old-school Polaroid ~ you’ll be so glad you preserved those memories! And don’t forget to share your game day celebrations with us on Insta!

Swap Your Sips

Leave the beer to the bros… we’ve got Health-Ade Kombucha! You’ll get all the energizing bubbles you need from this perfect probiotic drink. Kombucha is known for its powerful immunity and digestive boosting properties. And for a fancier sip you can pour it into your wine glass…orrrr just sip your fave wine 😚

Snack Like A Champ

The key to nailing your game day gathering is serving up the snacks! We created three AMAZING dips your guests will absolutely love. And we’ve paired these recipes with a roundup of our favorite dippin’ snacks to bring to the party!

5 Layer Dip

Serves 8

Ingredients:

1 can black beans, drained and rinsed

2 cups Greek yogurt or Greek-style almond/coconut milk yogurt

1 tsp. cumin

1/2 tsp. paprika

pinch of cayenne

1/2 jalapeño, diced

pinch of salt

2 avocados, mashed (or 2 cups pre-made guacamole)

2 cups of your favorite salsa

1/2 cup green onions

1/4 cup olives, diced

Directions:

1. In a large baking dish, add black beans.

2. Stir the yogurt in a small bowl with cumin, paprika, cayenne, jalapeño, and salt. Layer the black beans on top.

3. Add another layer with the guacamole or mashed avocado.

4. Add the salsa.

5. Top with olives. Ready to serve!

Pair it with your favorite combo of sliced veggies! We used peppers, cucumbers, and carrots! They add so much pretty color to your table😍

Hi beautiful! Sore from yesterday’s cardio kickboxing class? Kristina kicked our 🍑🍑 ‘s! After an amazing workout, it’s SO important to fuel your muscles with nourishing foods. After my Studio classes this week, I’ve been whipping up one of my favorite smoothies ~ 1 scoop vanilla Tone It Up Protein, 1 cup almond milk, 4 ice cubes, a frozen banana, and a shot of espresso, topped with chia seeds and hemp hearts 💗

Hemp seeds are such an amazing superfood! Adding just 1-2 Tbsp. of these little seeds to your meals will help your digestion, balance your hormones, and majorly boost your metabolism! We love them in smoothie bowls or sprinkled on top of a salad for a delicious crunch. They have a slightly nutty, satisfying flavor you’re going to love! Check out all the perks!

Buh-Bye Inflammation

Hemp seeds contain Gamma-Linolenic Acid (aka GLA), which helps balance your hormones and fights inflammation in your bod.  Plus, with hemp seed’s excellent fatty acid profile of omega 3’s and omega 6’s, they strengthen your immune system and keep your skin hydrated and glowing!

Crazy Boosted Metabolism

Having enough fiber in your diet is incredibly important for your digestive health, maintaining stable blood sugar levels, and keeping your cholesterol in check. Since hemp seeds are an amazing source of both soluble and insoluble fiber, they’ll give you all the body-loving benefits of fibrous foods. Plus, hemp seeds are a great source of protein. Andddd getting your daily protein helps you feel satisfied and boosts your metabolism!

Protect Your ❤️

With plenty of fiber, plant protein, and healthy fat, hemp seeds are a perfect heart-healthy food. Studies¹ have found that by decreasing levels of C-reactive protein (an inflammatory compound linked to heart disease) and lowering blood pressure, eating hemp seeds is an excellent way to keep your ticker in tip-top shape!

Sources:

1. THE CARDIO AND HAEMOSTATIC EFFECT OF DIETARY HEMP SEED; Nutrition and Metabolism

Understanding your body is the KEY to feeling confident in every way. When you join the Tone It Up Nutrition Plan, you’ll gain access to thousands of body-loving recipes and all the science behind your nutrition! Sign up here to get your Lifestyle Kit with everything you need for your healthy, balanced, confident lifestyle!

Valentine’s Day is just around the corner! I never know exactly what Brian and I will do to celebrate until right before ~ I like to keep it stress-free and mellow! Some of our best Valentines have been making dinner at home, sipping wine, and hanging with the fur babes.

But you know that I always have some Lean, Clean, ‘N Green recipes in my back pocket. Today I’m sharing my faves for the ultimate Valentine’s Day menu. Chocolate may or may not be the main ingredient in a few of them 😉 All of the recipes are super simple to throw together, leaving you plenty of time to relax and enjoy the evening with your love…because that’s what it’s all about ❤️

xxo

Kat

Chocolate Fruit Skewers

I mean… dessert before dinner amiright?! 😹 It wouldn’t be Valentine’s Day without some chocolate covered fruit! We love using a dark and white chocolate combo for added flavor and color.

Serves 4

Ingredients:

2 cups of your favorite fruit

1/4 cup melted dark chocolate

2 Tbsp. melted white chocolate

4 wooden or bamboo skewers

Directions: 

1. Add fruit to each skewer. Place filled skewers on a plate.

2. Dip a fork into the dark chocolate and drizzle the chocolate over the skewers. Rinse the fork then repeat with the white chocolate.

3. Put in the fridge for at least 10 minutes before serving.

My Simple Salmon Bake

Keeping it simple on Valentine’s Day is really important to me so that I’m not stressing about dinner and instead focusing on spending time with Brian. This recipe is so flavorful with fresh lemons and rosemary. It also requires minimal prep work, which is always a plus!

Try it out HERE!

Champagne + Raspberries

This combo is SO easy…and who doesn’t love champagne on Valentine’s Day? Add a little squeeze of lemon for a citrusy touch.

Serves 2

Ingredients:

8 oz. chilled champagne

2-4 raspberries

1 lemon

Directions: 

1. Pour 4 ounces of champagne into each champagne flute.

2. Add 1-2 raspberries and a squeeze of lemon juice.

You can also do kombucha or sparkling water with a squeeze of lemon in a wine glass!

 Chocolate Berry Muffin

Aka the Stud Muffin ;) Brian is always whipping up delish dinners for me, so I decided to make him THIS chocolate treat for him! Best part ~ you can make a batch and save the extras for snack time!

And don’t forget to show your girls some extra LOVE too! We put together the ultimate Galentine’s Gift Guide for you HERE! Every year, I send a Galentine’s Day package to my grandma in Connecticut and my friends from college in Boston. Even the smallest gift or card will bring a smile to someone’s face and make her day ❤️

Karena and I have always loved cooking together, sharing our favorite recipes, and inventing new ones! When we first met, we immediately bonded over our love for pancakes, and smoothies…and so many other delicious foods!! One of my favorite parts of filming this Series was getting back in the kitchen with Karena and cooking for each other!

Today I made one of my go-to smoothie recipes. It’s a dreamy mix of chocolate and espresso…two of my faves 😻  I whip up this smoothie when I need a delish pick-me-up, if I want a breakfast on the go, or anytime I’m feeling like a creamy, chocolate brownie treat! It’s made with our plant-based, non-GMO Chocolate Tone It Up Protein (grab it at Target!) so this smoothie doubles as a refreshing and nutrient-packed post-workout meal!

Make this smoothie for you and your girl and share your pics with us on Insta!

xxo,

Kat

You can also watch on YouTube & Apple TV HERE!

Morning Mocha Smoothie

Serves 2

Ingredients:

2 scoops chocolate Tone It Up Protein

1 cup frozen cauliflower rice

1 handful of ice

2 shots of espresso

2 Tbsp. espresso beans

2 cups unsweetened almond milk

1 Tbsp. chocolate covered espresso beans on the top per serving (optional)

Directions: 

1. Combine all ingredients other than the espresso beans in a blender and blend until smooth.

2. Pour into two glasses and top with 1 Tbsp. chocolate covered espresso beans per serving.

Nutrition Facts (per serving):

17g protein / 7g carbs / 5g fat / 6g fiber / 144 calories

When you join the Tone It Up Nutrition Plan you’ll gain access to thousands of delicious recipes just like this one! Sign up here to get your Lifestyle Kit with everything you need for your healthy, balanced, confident lifestyle!

Happy Valentine’s day…aka national eat chocolate day 🍫😘

You look gorgeous as ever ~ inside and out! And it doesn’t take a holiday to recognize that. You are strong, inspiring, and absolutely INCREDIBLE every single day. Today is meant to serve as a reminder of the power of love… love for yourself, your girlfriends, your fam, or whoever that special person is to you. Love is the powerful force behind so many beautiful things ~ we are so grateful for the incredible love we feel from the Tone It Up Community 💗

And in honor of this looooovely day, we’re sharing all the deets on our favorite superfood cacao. One Tbsp. and you’ll really be feelin’ the love ;) Cacao nibs give love to your heart, mood, blood pressure, hair, and nails, along with SO many other body-loving benefits. We sprinkle them on smoothies, top ’em on chia seed pudding, and use them in so many delicious chocolatey desserts. And with no added sugar, they’re totally #TIUapproved.

This one’s sweet…enjoy, suga’ 😚

❤️ Healthy

Give your heart a little lovin’ today! Cacao is full of flavanols that are anti-inflammatory plus antioxidants, which help protect your body against heart disease. And since cacao is loaded with antioxidants, it absorbs toxic free radicals that can cause damage to your cells. We LOVE a chocolatey smoothie like this chocolate peanut butter dream or a Morning Mocha Smoothie.

Up Your Iron

This bitter-sweet superfood is an amazing source of iron, which helps to strengthen your immune system and fight fatigue. Since it’s plant-based, cacao is best absorbed when combined with vitamin C. We love a cacao and strawberry combo ~ try it in THIS chocolate treat!

All the Feels

You aren’t the only one craving chocolate around that time of the month…cacao is packed with serotonin, the feel-good brain chemical that we lack while experiencing PMS, so don’t hesitate to reach for the good stuff. Plus, studies have found that cacao encourages the production of anandamide, a powerful mood improver known as the bliss molecule!¹ Bring on those chocolatey good feels 😏

Thanks for being our Valentine boo! Love you!!!

Sources:

1. THE NEUROPROECEPTIVE EFFECTS OF FLAVANOL; The British Journal of Clinical Pharmacology 

Give yourself the love you deserve! When you join the Tone It Up Nutrition Plan, you’ll gain access to thousands of body-loving recipes and all the science behind your nutrition! Sign up here to get your Lifestyle Kit with everything you need for your healthy, balanced, confident lifestyle!

Nourishing your body with clean, whole foods is SUCH an important aspect of reaching your goals ~ that’s why pairing your workouts with Lean, Clean, ‘N Green meals from the Tone It Up Nutrition Plan is the perfect formula for forming beautiful, sculpted muscles. Plus, the Nutrition Plan explains all the science on how food effects our bodies from the inside-out! Knowledge is power babe.

Lately we’ve gotten a lot of questions about the best meals to pair with your workouts, so today we’re sharing a few of our favorite workout + Lean, Clean, ‘N Green meal combos! Different types of exercise require different types of energy, so fine-tuning your post-workout fuel is key to nourishing your gorgeous bod!

Yoga Power

We LOVE our yoga! A protein rich meal is your best fuel post-yoga. And plenty of water is important too! With this combo, you’ll replenish those depleted electrolytes and repair your muscles. Something light and refreshing is perfect after your yoga tone workout! We love these strawberry shortcakes as a tasty protein-packed meal. Plus, they’re the perfect, light and satisfying meal if you’re taking an active rest day!

Toning Fuel

 When you do toning workouts that require anaerobic energy, you send your body into EPOC, which means you’ll be burning up all day long🔥 After a major sweat sesh like a HIIT workout, it’s important to increase the amount of healthy fats and lean protein you take in. This chocolate peanut butter smoothie is the creamy protein shake of your DREAMS! It’s loaded with nutrients to give you day-long sustainable energy that your body wants post-workout!

Cardio Love

Fueling your body after aerobic exercise means getting enough healthy carbs. You’ll restore your glycogen levels that are depleted after your jog or long walk! These cinnamon fig mini muffins are naturally sweetened and packed with protein and healthy carbs your body will LOVE as a post-workout treat.

When you join the Tone It Up Nutrition Plan, you’ll gain access to thousands of body-loving recipes and all the science behind your nutrition! Sign up here to get your Lifestyle Kit with everything you need for your healthy, balanced, confident lifestyle!

Happy Hump Day beautiful! Hope you’re having a fabulous week so far 💖 The weekend is just around the corner, and we’re already dreaming of brunch plans! With spring comin’ up soon, we were inspired to create these pretty in pink pancakes for the BEST brunch with your girls! The great thing about pancakes is you can always take the recipe and mix and match your fave toppings to create something new and fresh!

Whether you’re sipping on champagne or a bubbly glass of kombucha, these gorgeous cakes are perfect for your brunch. They’re made with our clean, plant-based Tone It Up Protein ~ you can use our coconut flavor for some extra tropical vibes 🌴🌺 And serve them up with a side of fresh fruit for the dreamiest, colorful spread!

Don’t forget to share your brunch pics with us on the ‘gram! Cheers!

Pretty In Pink Pitaya Pancakes

Serves 2

Ingredients:

2 scoops Tone It Up Protein

1 banana, mashed

1 Tbsp. unsweetened almond milk

1/2 cup egg whites

1 tsp. cinnamon

Add fresh pitaya juice to make pink!

Directions:

1. Mash banana with almond milk. Gradually stir in remaining ingredients.

2. Spray pan with coconut oil & turn to medium-low heat. Pour batter evenly into pan.

3. Cook 3-5 minutes on each side or until both sides are golden brown & pancake is fully cooked.

4. Remove from heat & top with pitaya & unsweetened coconut. Drizzle with maple syrup or honey & enjoy!

Strawberry Coconut Protein Pancakes

Serves 2

Ingredients:

2 scoops Tone It Up Protein

1 banana, mashed

1 Tbsp. unsweetened almond milk

1/2 cup egg whites

1 tsp. cinnamon

Directions:

1. Mash banana with almond milk. Gradually stir in remaining ingredients.

2. Spray pan with coconut oil & turn to medium-low heat. Pour batter evenly into pan.

3. Cook 3-5 minutes on each side or until both sides are golden brown & pancake is fully cooked.

4. Remove from heat & top with strawberries & unsweetened coconut. Drizzle with maple syrup or honey & enjoy!

Check out the step-by-step video!

You can also watch on YouTube & Apple TV HERE!

Hope you have the BEST brunch! For more inspo on delish meals to share with your girls, join the Tone It Up Nutrition Plan ~ you’ll gain access to thousands of body-loving recipes and all the info you need to feel your best!

Happy St. Paddy’s Day (almost 😉)! What are your plans this weekend?! We’ll be sippin’ on green juice (and some cocktails!) in honor of all our Irish gals 🍀 And we’re sharing a few of our favorite festive recipes to celebrate the weekend.

These tasty treats are perfect for all St. Paddy’s Day plans ~ they’re great for glowing skin, boosted energy, and they’ll definitely help you get into the spirit of the holiday ;) Plus, we’re sharing a BRAND NEW recipe we just created at the HQ this week!

Don’t forget to share your celebrations with us on the ‘gram. Who else is feelin’ lucky?! 💚

Kiss Me Kiwi Smoothie Bowl

Makes 1 serving 

Ingredients: 

1 scoop coconut Tone It Up Protein

1 sliced frozen banana

1 kiwifruit, peeled and sliced

1 cup unsweetened almond milk

1 Tbsp. unsweetened coconut flakes

1/8 tsp. spirulina

Directions: 

1. Combine all ingredients in a blender and blend until smooth.

2. Add your fave toppings! We topped ours with pitaya, sliced kiwi, unsweetened coconut flakes, mint…and a few flowers for the Insta pic ;) Enjoy!

Mermaid Toast

Makes 2 servings

Ingredients:

Base:

Ezekiel or gluten-free bread

1/2 cup Greek yogurt

Optional flavors:

1 tsp. spirulina

1 tsp. matcha powder

Pitaya & blueberries

Directions:

1. Mix the yogurt with flavors of your choice!

2. Top the toast with your yogurt mix. Enjoy!

Cucumber Mint Cocktail

Makes 1 serving

Ingredients:

1/4 cup fresh mint

1 tsp. honey

6 oz. soda water

1 oz. gin (look for an Irish variety to get into the spirit!)

2 cucumber slices

Directions:

1. Muddle mint and honey together at the bottom of a serving glass.

2. Add ice, soda water, gin, and cucumber slices. Enjoy!

Healthy Mint Shamrock Smoothie

Makes 1 serving

Ingredients:

1 cup chopped spinach

1/2 sliced frozen banana

1 scoop vanilla Tone It Up Protein

1 1/2 cups unsweetened almond milk

1/4 cup fresh mint

1Tbsp. cacao nibs

1/4 cup ripe avocado

Optional drop of mint extract

Directions:

1. Combine all ingredients in a blender and blend until smooth.

2. Top with additional cacao nibs and fresh mint. Enjoy!

We have even more healthy sips and treats in the Tone It Up Nutrition Plan! It’s packed with thousands of body-loving recipes to help you reach your fitness goals ~ even while celebrating! Cheers to that!

Hi babe! How much are you loving your Studio Tone It Up Mini Challenges?! Your 🍑 is POPPIN’ from Booty Week!

 After all that toning, we’re challenging you to something sweet 🍨SMOOTHIE WEEK!! Starting Monday, aim to try a different smoothie every day! Pretty delicious challenge, right? 😋 Tone It Up Protein smoothies are amazing because they replenish your muscles with essential nutrients and rev your metabolism all day long!

During Smoothie Week, we really want you to branch out! Make a smoothie you’ve never tried before, maybe something dreamy you’ve been eyeing on Instagram. Or design a beautiful spring-inspired smoothie bowl! For me, dreaming up and decorating new recipes is a way to express my creativity! I try to whip up a new one for me and Brian most weekends. I can never decide the best part…decorating or eating?!

Throughout the week, choose your favorite smoothie ingredients and create your very own recipe! Blend it, style it, then snap 📸 it and share on the ‘gram #TIUSmoothieChallenge! Post your pic on or before Saturday, March 31. Pssst…we have tips to take the perfect Insta pic in this post!

You can choose whatever flavors, color palettes, and smoothie or smoothie bowl style you like, just make sure to include Tone It Up Protein! We’ll be featuring your creations and gifting 20 of you a tub of Tone It Up Protein to make even more treats!

We’re SO excited to see your stunning recipes!

xxo,

Kat

And to get your creative vibes flowing…here are a few of our favorite gorgeous recipes!

Tropical Blueberry Breeze

Makes 2 servings

Ingredients:

1 frozen banana

1 cup blueberries

2 Tbsp. almond butter

Pinch of spirulina

2 cups unsweetened coconut or almond milk

1 Tbsp. coconut shavings

2 scoops of coconut Tone It Up Protein

Plus optional toppings!

Directions:

1. Blend all ingredients until smooth!

2. Optional to top with coconut granola! Enjoy!

Strawberry Mocha Bowl

Makes 1 serving

Ingredients:

1 handful of frozen strawberries

1 handful of fresh bluberries

1 scoop chocolate Tone It Up Protein

1 cup almond milk

1 Tbsp. coconut shavings

1 Tbsp. almond butter

Optional shot of espresso

Plus optional toppings!

Directions:

1. Blend all ingredients until smooth!

2. Optional toppings: Coconut, hemp hearts, and granola! Enjoy!

Berry Sweet ’N Citrus Smoothie

Makes 1 serving

Ingredients:

1 scoop vanilla Tone It Up Protein

1 cup coconut water

1/2 cup frozen strawberries

1/4 cup grapefruit, peeled

1 Tbsp. chia seeds

1 Tbsp. coconut butter

Directions:

1. Blend all ingredients until smooth & enjoy!

Tropical Paradise Papaya Bowl

Makes 1 serving

Ingredients:

1 cup coconut water

1 scoop coconut Tone It Up Protein

1/4 cup frozen mango

1/2 frozen banana

1/4 cup papaya

1 Tbsp. macadamia nuts

Plus optional toppings!

Directions:

1. Blend all ingredients until smooth.

2. Optional toppings: Swirl coconut cream for a pretty design! You can also add 2-3 other toppings: 1 Tbsp. unsweetened coconut flakes, 2 tsp. chia seeds, your favorite fruit, 2 tsp. cacao nibs. Enjoy!

Blueberry Bliss Bowl

Makes 1 serving

Ingredients:

1 cup frozen blueberries

1 handful of spinach

1 scoop vanilla Tone It Up Protein

1 cup almond milk

1 scoop of almond butter

1 Tbsp. coconut shavings

Toppings:

1 tsp. hemp seeds

1 handful of raspberries

Coupe bits of Tone It Up Blueberry Coconut Bar

Directions:

1. Blend all ingredients until smooth.

2. Optional toppings: Top with hemp seeds, raspberries and a bit of Tone It Up Blueberry Coconut Bar. Enjoy!

For more inspo on creating delicious & nutritious recipes, join the Tone It Up Nutrition Plan! It’s packed with thousands of body-loving recipes to help you reach ALL your fitness goals. Sign up below to join today!

Hi hunny bunny 🐰Whatcha up to for the holiday weekend? Hope you’ll be relaxing and enjoying time with your loved ones!

This week at the HQ, we whipped up some GORGEOUS ombré waffles (aka pancakes with abs 😌) for your Easter brunch. They were so beautiful we almost didn’t want to cut into them..but of course we did and they tasted just as good as they looked 😍🙌🏻😋

To give them that pretty in pink color, we added fresh pitaya to the batter. Plus, they’re made with our clean, plant-based Tone It Up Protein, so they’re packed with body-loving nutrients! Pop a bottle of bubbly (or kombucha) as you share this stunning recipe with your girlfriends or family…and enjoy this beautiful weekend together!

And remember tomorrow is the final day of your #TIUSmoothieChallenge so make sure to hop on over to Instagram to post your recipe! We can’t wait to see what you created!🍨👯

Love you lots!!

K&K

Ombré Easter Waffles

Makes 1 serving

Ingredients:

Waffles:

1scoop Tone It Up Protein

1/2 banana, mashed

1/2 Tbsp. almond milk, unsweetened

1/4 cup egg whites

1/2 tsp. cinnamon

1 pink pitaya

Coconut oil spray

Directions:

1. Turn on waffle maker and allow it to heat up.

2. Completely mash the banana with almond milk. Gradually stir in remaining ingredients, except pitaya. You can also add all ingredients to a blender.

3. Cut the pitaya in half and scoop out the flesh into a blender. Blend until smooth. Add 1/2 Tbsp. of the pureed pitaya to your waffle batter for the pink color!

4. Spray waffle maker with coconut oil spray and pour in batter. Cook according to instructions, until done!

5. We made some waffles without the pureed pitaya and stacked them between the pink ones for the ombré effect!

6. Serve with your choice of toppings. We topped these with more scooped pitaya, coconut shavings, and edible flowers. Add a drizzle of honey or maple syrup! Enjoy!

How gorgeous are these spring waffles?! For more inspo on creating delicious & nutritious recipes, join the Tone It Up Nutrition Plan! It’s packed with thousands of body-loving recipes to help you reach ALL your fitness goals. Sign up below to join today!

Hi beautiful! This week is full of so much opportunity, happiness, and love ~ I can feel it! We have some amazing things going on at the HQ right now. Your Studio Tone It Up trainers are here shooting something really exciting for you and our HQ babes are hard at work on your BIKINI SERIES!!! Check out our Insta for a sneak peek ~ we just went live and it will be on our Stories for 24 hours!

This week’s mini challenge is to focus on nourishing your body with nutrient-packed, clean meals that will make you feel like your best self, and nix the foods that aren’t serving your goals. You may remember me talking about my experience with journaling during the 31 Day Challenge. I wrote down what I was eating each day, and I began to realize that fried foods were sneaking into my meals more than I thought! I was eating things like chips, sweet potato fries, tempura, and wontons (with my poke). I would have chips on the weekends with some salsa at a restaurant, buttery crackers when I was entertaining, and a few sweet potato fries here and there. OK, maybe more than a few…especially if they were on Brian’s plate!

Limiting these foods and making a few simple swaps was life-changing for me!! Seriously you’re going to feel incredible! And after committing to it for a couple weeks, it just became part of my healthy lifestyle…with the occasional donut of course cuz you know they’re my fave 🍩

We believe that balance is the 🔑 to life ~ and sometimes your body needs a reset! That’s why this week we’re challenging you to pay close attention to how your food is being prepared. Try to nix the fried food and reach for more delicious, fresh options by visiting your local farmer’s market or grocery store. We want you to use this mini challenge as an opportunity to rediscover your love for nourishing, clean, and fresh foods!

Today I’m sharing a few of my go-to delicious swaps for traditional fried foods, plus a few tips on finding fresh ingredients all year long!

You got this babe!

xxo,

Kat

Skip The Chip

When I first realized I was eating more fried food than I wanted to be, I immediately turned to veggies…they’re always the answer, right? 💁🏼I swapped chips and crackers for cucumber slices, snap peas, peppers (love sliced peppers with salsa), and carrots (with hummus and dips). I also started making homemade kale chips and guac, which is the tastiest swap ever…Brian is obsessed. I sprinkle nutritional yeast on top of the chips before baking and it makes them taste cheesy and delicious! Totally TIU approved of course ;)

Watch For Sneaky Sources

Fried Brussels?! Yep, it’s a thing! I noticed that I was getting a lot of fried Brussels sprouts at restaurants. Never be afraid to ask your waiter how something is prepared and request a substitution. Ask for steamed or grilled instead ~ they’ll usually be happy to accommodate!

Swap It For A Sip

One of the best ways to encourage healthy eating is to make sure you’re always properly hydrated! Often times when you feel hungry and may want to reach for a few fries before your meal or grab a plate of chips and dip, you’re actually just thirsty! Drinking plenty of water is the number one way to help you nix fried food. And if you want to spice up your sips a bit, try reaching for ginger kombucha (we love Health-Ade), sparkling water with lemon, or a hot tea instead!

It’s All In The Flavor!

Spice is LIFE! 🙌🏻 Great flavor absolutely MAKES a meal. Our go-to seasonings are thyme, pink Himalayan salt, freshly ground pepper, cumin, and lots and LOTS of garlic! Adding spice is such a great way to mix up the flavors of your meals and make them taste so much more complex and gourmet! And with enough flavor, you won’t miss any of that fried stuff! You can also incorporate naturally flavored foods into your meals ~ certain fruits and veggies have delish, recognizable flavors that your taste buds will loveeee. Reach for things like peppers, pineapple, and citrus fruits like lemons and oranges!

Buy Local

One of the best ways to ensure that your meals will be filled with fresh fruits and veggies is to head to your local farmer’s market! This way, you can guarantee that all your produce is fresh and seasonal! And eating seasonally really makes a difference in the quality of your produce because certain times of the year are optimal for different foods to grow!

It’s All About Balance

Like I said, donuts are my favorite so of course I have them too! If you do have something fried at a celebration or night out, we never want you to feel guilty. Just get back to your Lean, Clean, ‘N Green lifestyle at your next meal and you’re golden girl!!!

Who’s in this week to say bye to fried and helllooo Lean, Clean, ‘N Green?! Tell us below in the comments!

Join the Tone It Up Nutrition Plan for inspo on creating fresh, nutrient-packed meals you’ll love! Sign up below to join today!

Hi babe! After scrolling through all of your gorgeous, inventive recipes, we are SO excited to share the winners from your #TIUSmoothieChallenge!🍨These stunning recipes absolutely amazed us. We were so impressed by all of your beautiful creativity ~ you never cease to inspire us!

Looking through all of these entries got us feeling SO excited for all the smoothies, smoothie bowls, and tasty tropical recipes we’re about to share for the 2018 Bikini Series! 🙌🏻🌺🎉 We can’t wait to share all the details with you soon! 😉

Take a look at all these gorgeous recipes and let us know which one you’re going to try this weekend! We seriously want to try them ALL! And have you heard the news?! Your Tone It Up Organic Protein is BACK, so be sure to stock up before the Bikini Series. Let’s keep these beautiful recipes comin’!

Congrats to all our #TIUSmoothieChallenge winners! Give these babes some love in the comments💕

Recipe by @tiu_deli 

Tropical Strawberry

Makes 1 serving

Ingredients:

1 cup coconut milk

1 scoop coconut Tone It Up Protein

1/2 frozen banana

1/2 cup frozen cauliflower rice

1/2 cup frozen strawberries

1 tsp. pitaya powder

Directions:

1. Blend all ingredients & enjoy!

Recipe by @beautifulinspireco

Island Dream Smoothie Bowl 🌴

Makes 1 serving

Ingredients:

1/2  pitaya

1 scoop coconut Tone It Up Protein

1 scoop collagen

1/2 frozen banana

1/2 cup pineapple

1/2 cup strawberries

1/4 cup orange juice

1 Tbsp. chia seeds

1/4 cup unsweetened almond milk

1/4 cup coconut water

1/2 cup crushed ice

Directions:

1. Blend all ingredients & enjoy!

Recipe by @tiuflbeachblum

Beachy Peachy Recipe

Makes 1 serving

Ingredients:

 6 frozen strawberries

6 frozen peach slices

1/2 fresh banana

1 cup unsweetened almond milk

1 scoop Tone It Up Protein

1 scoop of grass-fed collagen peptides

Directions:

1. Blend all ingredients & enjoy!

Recipe by @tiu_spiceupyourlife

Strawberry Chia Coconut

Makes 1 serving

Ingredients:

Layer 1:

Pick Me Up Chia Seed Pudding from the Tone It Up Nutrition Plan

Layer 2:

1/2 frozen banana

1/2 cup strawberries

1/4 cup frozen coconut chunks

1 scoop vanilla or coconut Tone It Up Protein

1 cup unsweetened almond milk

Directions:

1. Add the chia seed pudding as the bottom layer.

2.  Blend all remaining ingredients and add to the top of the chia layer!

3. Top with coconut flakes! Enjoy!

Recipe by @kdbalancedfit 

Lavender Lemon Blueberry Spirulina Smoothie Bowl

Makes 1 serving

Ingredients:

Layer 1:

1/2 cup frozen cauliflower rice

1/4 tsp. spirulina

1 scoop vanilla Tone It Up Protein

1/2 cup unsweetened vanilla cashew milk

Layer 2:

1/2 cup frozen blueberries

1/8 cup frozen zucchini

1/2 cup unsweetened vanilla cashew milk

1/4 cup frozen kale

1 tsp. culinary dried lavender

1 Tbsp. lemon juice

Layer 3:

Unsweetened coconut yogurt

Froth of steamed milk

Directions:

1. Add each layer to a bowl

2. Add dollops of yogurt and steamed milk in a circle around the bowl and swirl! Enjoy!

Recipe by @seachel_tiu

Berry Chocolatey Smoothie

Makes 1 serving

Ingredients:

2 cups frozen mixed berries

2 cups unsweetened vanilla almond milk

1 scoop chocolate Tone It Up Protein

1 Tbsp. chia seeds

Directions:

1. Blend all ingredients & enjoy!

Recipe by @tiu_aloha

Tropical Breeze 🌷

Makes 1 serving

Ingredients:

1 scoop vanilla Tone It Up Protein

1/2 cup frozen pitaya

1/2 frozen banana

1/4 cup frozen pineapple

1/2 cup frozen cauliflower rice

2 Tbsp. nut milk

Cashew yogurt for topping

Directions:

1. Blend all ingredients and add to a bowl.

2. Drizzle the yogurt with a spoon and swirl it with a knife to create a design. Enjoy!

Recipe by @flora_and_vino

Carrot Cake Smoothie

Makes 1 serving

Ingredients:

1 cup unsweetened almond milk

1 scoop vanilla Tone It Up Protein

1 cup steamed and frozen carrot

1/2 cup frozen pineapple

1 date, pitted

dash of cinnamon

2 Tbsp. almond milk yogurt

Directions:

1. Blend all ingredients & enjoy!

Recipe by @tiu_shay_

Coconut Turmeric Smoothie Bowl

Makes 1 serving

Ingredients:

1 cup coconut water

1 scoop coconut Tone It Up Protein

1 cup frozen cauliflower

1/2 cup frozen pineapple

1/2 cup frozen mango

Pinch of ginger, freshly grated

1/2 frozen banana

1 Tbsp. coconut butter

1 tsp. turmeric with a pinch of black pepper for absorption

Directions:

1. Blend all ingredients & enjoy!

Recipe by @tiu_ashleyjeanne

Strawberry Banana Maca Smoothie Bowl

Ingredients:

Base:

1/2 frozen banana

3/4 cup strawberries

1/2 frozen cauliflower rice

1 Tbsp. maca powder

1 scoop vanilla Tone It Up Protein

1 cup almond milk

Toppings:

Sliced kiwi

1 Tbsp. coconut flakes

1 Tbsp. chia seeds

Directions:

1. Blend all ingredients and top with optional toppings! Enjoy!

Recipe by @tiu_tinee

Green Goddess Bowl

Makes 1 serving

Ingredients:

Base:

1 cup almond milk

1 scoop Tone It Up Protein

1 tsp. spirulina

1 Tbsp. chia

1 Tbsp. flax

1 cup spinach

1/2 banana

1/2 cup frozen cauliflower rice

Pinch of cinnamon

Toppings:

Granola

Blueberries

Coconut flakes

Quinoa crisps

Directions:

1. Blend all ingredients and top with optional toppings! Enjoy!

Recipe by @alpal.tiu

Dragon Fruit Banana Bliss Bowl

Makes 1 serving

Ingredients:

Base:

1/2 piece dragon fruit scooped out

1/2 frozen banana

Handful of frozen strawberries

1 scoop vanilla Tone It Up Protein

1cup coconut or almond milk

Toppings:

Sliced banana

Chia Seeds

Coconut flakes

Directions:

1. Blend all ingredients and top with optional toppings and drizzled almond butter! Enjoy!

Recipe by @tiuerin

Pretty N’ Pink Bowl

Makes 1 serving

Ingredients:

1/2 frozen banana

1/2 cup strawberries

1/4 cup raspberries

1 tsp. maca powder

1 cup coconut milk

1 scoop vanilla Tone It Up Protein

Directions:

1. Blend all ingredients & enjoy!

Recipe by @thevisualveggie

Peachy Keen Smoothie Bowl

Makes 1 serving

Ingredients:

1/3 cup frozen peaches

1/3 cup frozen mango

1 cup frozen riced cauliflower

1/2 frozen banana

1/2 cup coconut yogurt

1 cup almond milk

1 Tbsp. coconut butter

1 scoop vanilla Tone It Up Protein

1/4 cup raspberries

Splash of lemon juice

Directions:

1. Blend all ingredients & enjoy!

Recipe by @mer__mazing

Mer-Mazing Pineapple Mango Smoothie Boat

Makes 1 serving

Ingredients:

1 scoop vanilla Tone It Up Protein

1/2 cup coconut water

1/2 cup unsweetened almond milk

1/4 cup frozen pineapple

1/4 cup frozen mango

1/4 cup frozen cauliflower

1 cup spinach

1 scoop collagen

1 tsp. flax seeds

Directions:

1. Blend all ingredients and enjoy!

Recipe by @tiu.kaylamilla

Berry Fig Super Smoothie Bowl

Makes 1 serving

Ingredients:

Base:

1/2 cup baby spinach

1/2 cup frozen cauliflower rice

1/2 cup frozen blueberries

1 Tbsp. chia seeds

1 scoop vanilla Tone It Up Protein

1 cup vanilla almond milk

Toppings:

Quinoa crisps

Chopped dried figs

Coconut flakes

Directions:

1. Blend all ingredients and top with optional toppings! Enjoy!

Recipe by @sassie_tiu

Coconut Strawberries Cream Smoothie

Makes 1 serving

Ingredients:

Base:

1 scoop vanilla Tone It Up Protein

1 cup coconut milk

1 Tbsp. coconut butter

1/2 cup frozen strawberries

1/2 cup cauliflower rice

Toppings:

Toasted coconut flakes

Dragon fruit

Frozen strawberries

Directions:

1. Blend all ingredients and top with optional toppings! Enjoy!

Recipe by @sheila.mn_tiu

Pineapple Banana Tropical Smoothie

Makes 1 serving

Ingredients:

1 cup unsweetened almond milk

1 scoop coconut Tone It Up Protein

½ frozen banana

½ cup frozen mango

1/2 cup frozen pineapple

Directions:

1. Blend all ingredients & enjoy!

Recipe by @flowthisway

Berry Nuts Smoothie Bowl

Makes 1 serving

Ingredients:

1 scoop coconut Tone It Up Protein

1/4 cup frozen riced cauliflower

1/4  cup blueberries

4 chunks frozen coconuts

1/2 frozen banana

2 Tbsp. cashew butter

1 cup unsweetened almon milk

Dash of cinnamon

Toppings: Coconut flakes, Ezekiel almond cereal, and beauty butter

Directions:

1. Blend all ingredients and top with optional toppings! Enjoy!

Recipe by @tiu_archaeologist

Radiant Raspberry Smoothie

Makes 1 serving

Ingredients:

1 scoop vanilla Tone It Up Protein

1/2 banana

2 dates (soaked overnight)

1 cup frozen raspberries

1 cup frozen cauliflower

1 Tbsp. chia seeds

1 Tbsp. unsweetened coconut flakes

1 cup unsweetened almon milk

Toppings: Coconut flakes, raspberries, and cacoa nibs

Directions:

1. Blend all ingredients and top with optional toppings! Enjoy!

If you see your creation, email us at prizes@toneitup.com with your name & Insta handle! Congrats babes! 🎉💘🍨

Now is the PERFECT time to stock up on your Tone It Up Organics Protein before the Bikini Series! You can grab your delicious, plant-based, gluten-free protein HERE!

Hi beautiful! Hope your week is off to an amazing start! The Bikini Series is comin’ atcha soon and we can’t wait!!! Your 8-week challenge is about to sweep you off your feet! Get ready for brand new workouts, tasty recipes, and lifestyle challenges that will make you feel stronger and more confident than ever. Starting next week, you can sign up to be a part of this incredible journey alongside so many other beautiful babes. We’ll have all the details for you and everything you need. We gotchu 🤗

This week, we want you to focus on prepping your mind, body, and heart for this new adventure. The more time you take for yourself to prepare, the more ready you’ll be to crush your goals 💪

Today we’re sharing three nutrition habits you can start incorporating into your daily routine. Get a jumpstart on these TODAY and by the time the Bikini Series kicks off, they’ll be a natural part of your healthy lifestyle! These are some of our BEST tips to feel lean, toned, healthy, and glowing! We personally stick to these tips to feel our best!

This is just the beginning ~ we have sooooo many more tips, recipes, workouts, and surprises coming your way this season. Keep your eyes on ToneItUp.com, we don’t want you to miss a thing!

Lots of love,

K&K

Sip, Sip, Sip!

Drinking enough water is KEY for looking and feeling your best during your Bikini Series — and every day! Staying hydrated boosts your metabolism, helps de-bloat, gives you energy, and makes your skin glow! Aim to drink at least half your body weight in ounces of water every day. So a 140-pound woman would have about 70-90 ounces. If you’re working out or it’s hot outside, have even more!

The trick is to start tracking your intake now (mark down every bottle or glass in your journal). That way, you know your starting point and can begin upping your intake before the Series. We want you to consider your water bottle an everyday essential ~ kinda like your phone! You’d never leave your house without it 😉

Eat With Intention

Each time you sit down for a meal, turn it into an opportunity to be more mindful. In the past few months, we’ve talked a lot about the importance of slowing down, taking time to love yourself and others, and becoming more in tune with how you feel both physically and mentally. One of the best ways to integrate a mindfulness practice into your life is by doing it while you eat. Fueling your body with clean, nourishing foods is one of the best gifts you can give yourself! That’s why in the next few weeks, we want you to be intentional about every meal you eat. We know that you’re an incredibly busy boss babe and lots of times you need to eat on-the-go, and that’s ok! The important thing is that you’re feeling grateful for the food that’s nourishing your beautiful body.

One of our favorite ways to be more intentional about our meals is to turn it into a special experience. Whether you’re eating with your family, girlfriends, or enjoying some alone time, try to do something that makes you feel more present during your meal. Put your phone away (after you snap a pic of course 📸😉), light a candle, or ask whoever you’re with to share the highlight of their day. You’ll find that once you turn your mealtime into an experience, you’ll eat more slowly, you’ll feel more satisfied, and you’ll appreciate every bite!

Enjoy The Sweetest Things

Focus on limiting added sugars in your meals. This will keep your blood sugar levels steady, giving you more energy and keeping you satisfied. Sugar can be sneaky, so look for it in things like yogurt, juices, nut butters, and bread. Of course, that doesn’t mean nixing sweat treats…I mean have you met us?! You know we love our donuts, pancakes, muffins, and cookies!!! That’s why we created so many delicious, healthy Tone It Up approved treats!

And we have BRAND NEW treats coming soon in the Bikini Series Edition of the Tone It Up Nutrition Plan! And the best part? You’ll look and feel amazing ~ we make all our treats with Tone It Up Protein! It’s made with the cleanest, most delicious, plant-based ingredients to keep you healthy, and your muscles lean and strong. And have you tried our new Peanut Butter and Cafe Latte flavors?! 🙌🏻

This week, call up a girlfriend and spend the evening baking! Pick out a few of your favorite recipes, or try one you’ve never made before! Start practicing swapping sugary foods with ones that nourish your gorgeous bod💖

Start forming these healthy habits now and by the time we start the Bikini Series, you’ll be SO ahead of the game. We can’t wait to share all the details with you soon!!!

Looking for more tips to nourish your gorgeous body and feel your absolute best?! Join your Tone It Up Nutrition Plan for access to thousands of recipes and all the science-backed info you need on how to get the best results!

Hey babe! Kat and I are always working to bring you the best of the best, which means we’re constantly creating new workouts, recipes, and products — all designed to make you feel amazing. That’s why when we couldn’t find a protein powder we loved and trusted to recommend, we knew we needed to make our own! Kat and I wanted to create something delicious, clean, plant-based, gluten-free and non-GMO just for you — and that’s how Tone It Up Protein was born!

And since you asked us…we’ve been dreaming up new, amazing flavors for you! We asked you if you could have any flavor in the world, what would it be? After reading all your requests, we’re SO excited to bring you two brand new flavors…

Peanut Butter and Cafe Latte! You’re going to be OBSESSED 🙌🏻

You may have already seen these on the shelves at Target…we know girl!! You can also pick them up HERE today! We’ve been recipe testing with the new flavors at the HQ for months and it’s been a dream…you know how much we love our coffee sips and peanut butter treats! Today we’re sharing three brand new recipes you gotta try! They’re SO GOOD!

Show us your creations on Insta and tell us your favorite flavaaa 🥜☕️

PB& J Overnight Oats

Makes 2 servings

Ingredients:

Overnight Oats:

1 scoop Peanut Butter Tone It Up Protein

2/3 cup rolled oats

1 Tbsp. peanut butter

2 Tbsp. chia seeds

2 tsp. maple syrup

1 cup unsweetened almond milk

1/4 tsp. cinnamon

Homemade Jam:

1/2 cup frozen raspberries

1/2 Tbsp. chia seeds

1 tsp. lemon juice

2 tsp. maple syrup or honey

Directions:

1. Mix all overnight oat ingredients together in a bowl and let sit in the fridge overnight.

2. To make the jam, heat pan over medium heat. Add raspberries and mash until smooth.

3. Add chia seeds, lemon juice, and syrup or honey.

4. Add 2 Tbsp. homemade jam to oats. Enjoy! :)

Morning Cafe Latte

Makes 2 servings

Ingredients:

1 scoop Cafe Latte Tone It Up Protein

2 shots espresso

2 dates

2 cups warm unsweetened almond milk

1/2 tsp. vanilla extract

4 dashes of cinnamon

Directions:

1. Blend all ingredients together in a blender. Enjoy!

PB & Chocolate Chip Oatmeal Cookies

Makes 12 cookies

Ingredients:

2 scoops Peanut Butter Tone It Up Protein

3/4 cup oats

1/2 tsp. baking soda

1/2 tsp. baking powder

Pinch of salt

1/2 cup creamy peanut butter

3/4 cup almond or coconut milk

1/4 cup egg whites

1/2 tsp. vanilla extract

1/4 cup chocolate chips

Directions:

1. Preheat oven to 350 degrees.

2. In a bowl, mix all dry ingredients until combined.

3. In a separate bowl, mix all wet ingredients until combined.

4. Combine wet and dry ingredients. Gently fold in chocolate chips.

5. Bake for 15 minutes. Let cool and enjoy!

Hi beautiful! How ya feelin’? You may have seen on Insta…yesterday we released the 8-week Bikini Series Meal Plan with brand new amaaaazing recipes and meal-by-meal guides!!! Members, check your inboxes ~ you’re going to flip 🎉😋🙌🏻

Kat and I are beyond excited about this edition! It’s filled with beautiful smoothie bowls, Taco Tuesday faves, brunch recipes to share with your girls, simple dinners for busy nights, delish treats, and of course so many mini muffins because they’re always our go-to!

We wanted to share one of our absolute faves from the edition with you! Everyone at the HQ is obsessed with these new Strawberry Shortcake Mini Muffins. They’re super simple, perfect for summer with fresh strawberries, and amazing to meal prep and take on the go. And they’re made with clean, plant-based, non-GMO Tone It Up Protein, which boosts your metabolism and helps you form gorgeous, lean muscle 💪🏼

We’ll all be meal prepping them together on Sunday at 2 pm (Cali time!) on Insta. Can’t wait to make these with you!

xxo,

Karena

Strawberry Shortcake Muffins 

Makes 18 mini muffins (serving size is 3 mini muffins)

Ingredients: 

3/4 cup vanilla Tone It Up Protein

3/4 cup oat flour (or almond flour)

1 tsp. baking powder

1 egg or 1 flax egg 

1 tsp. vanilla extract

1 banana, mashed

2 Tbsp. maple syrup

1/2 cup unsweetened almond milk

1/2 cup strawberries, diced

Coconut oil spray

Directions: 

1. Preheat oven to 350 degrees.

2. Combine all dry ingredients in a bowl.

3. In a separate bowl, combine all wet ingredients except strawberries.

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

5. Gently fold in the strawberries.

6. Spray a mini muffin tin with coconut oil spray and add in the muffin batter.

7. Bake for 20-25 minutes or until a toothpick comes out clean. Enjoy babe!

Love ya ;)

This is just one of the AMAZING recipes from your brand new 8-week Bikini Series Meal Plan! We can’t wait for you to see the rest!! Join the Tone It Up Nutrition Program to immediately gain access to EVERY edition of the plan ~ including your new edition!