#tiu

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The most important thing that this process has taught me is that quick fixes do not exist!
You have to work for it if you want to achieve long lasting results.
You not only have to be "in love" with what you want to achieve but you also need to love the process.
Embrace it with all its struggles and then you'll realize that it's not about the resultsโ€ฆ
It's about the journey and YOU!
๐Ÿ“ท by :: the hubby ๐Ÿ™‡๐Ÿป
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#S2BM #MacrosByPao

Tuna 'tater ๐Ÿ˜ quick & easy tuna salad (@safecatchfoods tuna, @fage full fat greek yog, @sirkensingtons avo mayo, @sirkensingtons spicy mustard, sea salt, pepper) mixed with avocado, topped with tomatoes, feta, and romaine. With a side of @simplemills sea salt crackers ๐Ÿ˜Ž I roasted these sweet potatoes at 415degrees for 45 minutes wrapped in foil (found these taters at the @davidsonfarmersmarket and they are delicious)
#safecatchbacktoschool

โœ–๏ธLADIES PLEASE READ โœ–๏ธPositive vibes. I'm all about them. And lately, they have been getting me through some very rough days. Recently, I went in for a routine pap smear. The results came back abnormal. This meant I needed to have a procedure called a colposcopy. I was so scared, but according to my dr and Google, it's fairly common. Sadly, it's not really something women talk about. Weeeellll, I'm talking about it because it's fucking important. A week later, I got a call that I was NOT expecting. And I certainly wasn't prepared for. The results came back abnormal as well. The dr explained that I'd need another procedure called a Loop (or LEEP). Ok, blah blah blah...I just needed her to break it down for me: "So what could this be? Are you saying this could be cancer?" The answer was yes. CANCER. Cervical cancer. WHAT?!? Cancer is one of those horrible things that happens to other people. Older people. Not ME. But now all of a sudden, I have a 50/50 chance that it's happening to me?!? How?? WHY? Major wake up call: cancer can happen to any of us, no matter how healthy we may be. After the procedure I had to wait a week for the results. A week of all the feels: scared, angry, depressed. I cried every time the "what if" crossed my mind. Even writing this brings me to tears. How could this be happening to ME? I was a mess. I even came close to canceling the vacation with my kids. On top of my issues I've been having with my back, this put me near my breaking point. But my mama reminded me to stay positive. If I was tired, it was ok to let God fight my battles for me. So I did. I kept my positive vibes going, loved on my babies every chance I could and prayed HARD โค๏ธ 2 days ago I got the call: benign. Relief. Tears. Gratitude. GOD IS GOOD ๐Ÿ™ They will screen again in 6 months as routine. But, I'm ok. I'M OK โค๏ธ And now I want YOU to make sure you're ok. We're all about healthy living on here, yet it's to easy to postpone annoying appts like paps or mammograms. Here's YOUR wake up call: GET YOURSELF CHECKED. Make it a priority. Today. Also take a minute to be grateful for your health and please spread those positive vibes. You never know who is needing them ๐Ÿ™

Think about this, motivation vs commitment. Lets be real here people who achieve there goals aren't always necessarily "motivated", but does that means then give up? No. The secret sauce to success is commitment and consistency. We all have good days and bad days I am experiencing this forsure with my weight gain, some days I wanna eat to grow and others I feel fluffy af and unmotivated, but I still eat, I still lift heavy af, and I still have that tunnel vision. Commit yourself, and don't rely on all forms of external motivation.
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Snapchat: fearstofit
TWIITTER- fearstofit
Business - kstrampsfitness@gmail.com
@uniconutrition- 20% - KENDALL
@divebarnutrition-fearstofit
Coach- @nickkomodina
#teamfearstofit - @ftfcommunity

So honored & humbled by our feature in @Forbes this month! ๐Ÿ™Œ๐Ÿผ This community began and grew from an authentic place and runs on passion, love, support, and purpose. We started @ToneItUp intent on creating a welcoming place for women to celebrate themselves and their bodies while sharing their positively inspirational journeys. Every day, we wake up feeling grateful that this is our career and our calling... alongside millions of boss babes! We snuck some pretty big surprises into the interview too! ๐Ÿ™ˆ๐Ÿ™ˆ Can't wait for you to see!
Read the interview at the link in our bio ๐Ÿ‘‰๐Ÿผ @ToneItUp Thank you @elanalyngross! ๐Ÿ’› @KatrinaaScott @KarenaDawn #TIUteam

Happy #humpday โœŒ๐Ÿผ๐Ÿ˜Š

Are you drinking half your body weight in ounces of water today? ๐Ÿ’ฆ๐Ÿ’ฆ If you donโ€™t have a bottle of water w/ ya right now, grab one babe!! ๐Ÿค— Fill that baby up for glowing skin, high energy levels, & lean muscle! โœจ๐Ÿ’ช๐Ÿผ #TIUplan

I think I want to change my life's major to pieology.. and hands-on study the science of pie ๐Ÿ’
BYO pizza from @pieology with gluten free crust, sausage, peppers, spinach, artichokes, garlic, basil, mozz and pesto drizzle ๐Ÿ’š
I also would like to secure my lab partner as @sailor_bailey ๐Ÿ‘ฏ Because we're always the first ones done with our tests ๐Ÿ˜ˆ

question for you guys! what's your favorite type of workout to do? this can include long walks, bike rides, dancing, lifting, running, yoga, HIIT, swimming, etc. anything that gets you up and active! ๐Ÿ’ช๐Ÿผ๐Ÿ’ฆ i wanna know, comment below๐Ÿ‘‡๐Ÿผ
(and yes i like to get @choptsalad post workout sometimes ๐Ÿ˜€)

MOST RECENT

My other video refused to post yesterday! ๐Ÿ˜‘๐Ÿ™„ And the atomic burpees (which make me think of #p90x #ouch) ended up on the wrong video but whatever. ๐Ÿคฃ Yesterday was kind of a weird day so it's actually fitting (also I love my videographer but she's fired. Not that I actually pay her or anything ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚) .
but here's my #tiu video. .
#summertoneup #toneitup #tiu #workoutvideos #fitgirl

Resting before I make my post workout smootie๐Ÿ˜…
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Total Body followed by Totally Toned hiit=a sweaty mess!๐Ÿ˜…๐Ÿ˜œ
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@toneitup @katrinaascott @karenadawn #tiuteam #tiu #tiucommunity #tiucheckin #tiumn #tiumom #tiusistersinchrist #fitnessjourney

#tiubootycall ๐Ÿ˜ yesterday's daily moves x3 followed by a mix of upper body moves I've collected over the year. ๐Ÿ‘Œ๐Ÿป๐Ÿ’ช๐Ÿป #tiu #tiucheckin #tiutampa #tiuteam #summerchallenge #tiuflorida @toneitup

Seriously excited to announce my up & coming FREE group!! I've had quite a few people ask about the challenges I run & the programs we do, so I decided to give you a little glimpse of what they're all about!!
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What if you could lose up to 5 pounds, tone up, or find a nutrition plan that works for YOU over these next two weeks?? -
I am opening up a 14-Day August Support and Accountability Group starting MONDAY!
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If youโ€™re interested, comment below with "I'm in!" ๐Ÿ‘Š๐Ÿป The group starts on Monday, August 21!
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Annnnddd for every person who you tag and joins you in the free group, you'll receive an entry to win a prize! ๐Ÿค—
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Free fitness, recipes, and support!? What's there to lose?? (Besides some possible pounds??๐Ÿคฃ)
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#tiu #tiumom #tiuteam #cardio #cardioworkout #momlife #momof3 #mom #letthembelittle #azliving #nike #TIUPortland #TIUPortland #ldsmama #findjoy #fitness #fitspo #fit #fitfam #fitfuel #fitness #fitnessmotivation #bbg #nike #training #trainyourmind #thesweatlife

Thick AF smoothie is the only way to do it โœŒ๏ธ๐ŸŒฟ๐Ÿฅ‘
๐Ÿ‘‰ { coconut milk + frozen coconut, cauli, ice, ๐Ÿฅ‘,
+ @sunpotion chlorella + @mrm_usa spirulina + @philosophielove coco butter + @organicgirl spinach + @vitalproteins vanilla coconut peptides + ground golden flax + spoonful of @coyo_is_coconuts & 1/4 c blueberries (low in sugar & perfect for leaky gut, sibo + Candida)

#tbt to grape vines as far as the eye could see in Chianti, Italy. One of the most beautiful places I've ever been ๐Ÿ˜๐Ÿท โ€ข
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#tiu #tiuteam #tiucheckin #tiuchicago #toneitup #winenot #wine #winetasting #winery #chianti #bbg #fitnessjourney #meals #drink #slurp #winetour #chiantiregion #italianwine #chiantiitaly #liveauthentic #healthy #weekendvibes #yum #yummy #instagood

So I ditched the shell this week and went straight for the good stuff.
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I got quite a few questions about bowls after I posted on my story on Tuesday- so here are my top 3 tips:
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๐ŸŒฎDon't over complicate it. Choose 4 or 5 main ingredients, warm them over medium heat with a little evoo (extra virgin olive oil) and season with taco seasoning or cumin, salt, and lime. .
๐ŸŒฎDont be afraid to get creative. Here we used purple cabbage and couscous as a base!
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๐ŸŒฎDon't be afraid to kick the heat up or add some spice with jalapeรฑos, your favorite hot sauce, or fun seasonings. Get spicy!
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I WANT TO KNOW, WHAT'S YOUR FAVORITE TACO TOPPING?! COMMENT BELOW ๐Ÿ™Œ๐Ÿผโฌ‡๏ธ

It's breakfast time! #perfectfitprotein waffle topped with blueberries! #breakfastofchampions

I was hungry this am! I wasn't going to post again but it was just too yummy not to share. Zucchini, squash, sausage scramble, grapefruit, and some mint tea #whole30breakfast #tiuseattle #tiugirl #tiu #whole30 #whole30food

BC โœ… wayyyy too early this morning but I couldn't sleep so I decided to just get up and workout! ๐Ÿ’ช๐Ÿผ Totally Toned & 20 minute walk was a good way to start the day. To be honest, Totally Toned isn't my fave routine but that's ok! So much to get done today before a busy weekend that I'm planning to be 100% TIU approved- wish me luck! #tiu #tiuteam #tiucommunity #tiuteam #tiutour #tiutourchicago #tiurunner #tiuhalfmarathon #tiugirl #tiuwisconsin #tiumilwaukee #tiumadison #summertoneup #tiucheckin @toneitup @karenadawn @katrinaascott

QUESTION: When you look back at your life 10 years from now, what will you see? ๐Ÿ‘€ Will you see a person who lived each day fully? Will you see a person that tried her very hardest to make her life better? Will you see a person that took action? ๐Ÿ‘Š๐Ÿผ Will you see a person that chose their life? Don't let life choose you! โŒ Take the reins and know that you're capable of incredible magic and greatness! ๐Ÿฆ„ It's inside of you, but you must activate it. Chase those dreams and LIVE your best life. Choose YOU! ๐Ÿ’œ xo - Rhonda

Happy Thursday y'all ๐Ÿ‘‹๐Ÿผ after a couple busy days at work it felt so nice to sleep in a little this morning before hitting the gym ๐Ÿ‘Š๐Ÿป got in 6x400 repeats @5k pace + #LGSummerfitcation legs + shoulders ๐Ÿƒ๐Ÿปโ€โ™€๏ธ๐Ÿ’ช๐Ÿผ๐Ÿ’ฆ & then came home to whip up this bowl ๐Ÿค— blended frozen strawberries + pineapple + mango + protein powder + almond milk & topped with strawberries + blueberries + coconut flakes + granola + AB drizzle ๐Ÿ‘๐Ÿผ๐Ÿ’ฏ no better way to refuel after a workout ๐Ÿ˜

Covered in sparkles โœจโœจโœจ โœ…#totallytoned โœ…#sizzlinsummerhiit ๐Ÿ”†protein pancake for breakfast #tiu #tiuteam #tiubootycall #tiucheckin #summertoneup

Good morning from my colorful bowl of yummy pr'oats ๐Ÿ˜
How are you beauties? It's been a hot second since I've checked in because I've been a crazed person with little time to ponder "will IG think this is as worthy of a post as I do?!" I sometimes struggle with this to be honest. The gram can play head games on us if we let it, can't it?!! I had 27 people unfollow me the other day and I'm all like "hey- what did I do"?!? ..and then I'm like "but why do I care"?!! ๐Ÿคท๐Ÿปโ€โ™€๏ธThere are more important things for me to worry about right now, which is why I've been MIA ๐Ÿ˜˜ Not that I don't love IG, don't get me wrong, it's just that some days I don't have as much time to snap and post and think and write ๐Ÿ˜† You know me though. I always like to keep it real!! .
Workouts have been great. I'll probably shed a small tear when this LG challenge is over, and then start it up again next week. I'm just a person that needs a guide to tell me what to do. I need structure which is why I like her plans. Meals have been good but not great. I'll be cracking down on that biz in a couple weeks. Because goals and Tampa baby ๐Ÿ‘™โ˜€๏ธ
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You girls have an amazing day!! Me and my little man are off for a day of errands- hopefully vomit free ๐Ÿ™๐Ÿป
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@stayfit_tiu @whitfit.tiu @tiu_venice @toneitup @toneitupnutrition @laurengleisberg @justins @driscollsberry @nutiva

Morning motivation brought to me by my fave workout top ๐Ÿ’ช๐Ÿผ โ €โ €โ € โ €
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#tiubootycall was a 3.5 mile run with Jersey girl, Totally Toned & @flybarre sport ๐Ÿ’• โ€ขโ €โ €โ € โ €
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#tiuteam @toneitup #tiuapproved #tiugirlboss #tiugirl #tiuteam #tiucheckin #tiucommunity #tiulifestyle #tiuraleigh #tiu #tiunc #tiurdu #tiuteam #tiudownsouth #tiumeals #tiunutritionplan #tiugirls #summertoneup #tiubootycall #tiunorthcarolina #tiupup #tiubabes #tiusisters #tiugirls #tiumermaid #tiubootyburn #tiutotallytoned #tiutournyc

Thank you @reverbcharleston for a much needed yoga sesh! ๐Ÿ™Œ๐Ÿผ This new studio has the most AMAZING lighting and located on top of @workshopchs so you can get your zen and then grab a bite downstairs afterwards! The best of both worlds. Also, they strive for affordability & accessibility so they have a pay-it-forward program, sliding scale drop-in rates, and free classes at community centers...because those who need some stress relief most often don't have the financial ability to regularly take yoga classes (so true!). This studio and their mission are serious goals -- check them out, or please lmk if you want to join me for my next class!

Back on the Instagram kick! And starting out with my go to peanut butter banana ezekial toast! Can't wait for the next few weeks and the TIU NYC Tour!!!! ๐ŸŽ‰๐ŸŽ‰๐ŸŽ‰๐ŸŽ‰ I could not be more excited to go and with my mom of all people โค๏ธ#tiu #tiuteam #tiucheckin #tiunyc #tiutour

Started my morning with a 6am spin class! M1: egg whites, smoked salmon, & figs ๐Ÿ˜. Heading to my friend's Bachelorette party later today, so it felt good to start my day off right! Happy Friday eve everyone!

@toneitup #tiuteam #toneitup #tiu #summertoneup

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