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Babes! πŸ’™Guess what...we're continuing the Daily Workout & Daily Toning Moves ALLLL summer long! β˜€οΈ Go to ToneItUp.com/DailyWorkout every day to Tone It Up with us! PLUS there's a summer challenge comin'!😽😽 Here are today's arm moves πŸ’ͺ🏼πŸ’ͺ🏼 Xxxo @KarenaDawn & @KatrinaaScott

Sometimes I look at my transformations and think "wow, I've made some serious progress!" Other times I look at my transformations and think, "hmm not so much". πŸ€·πŸΌβ€β™€οΈ It's funny how the mind will play tricks on you. πŸ™†πŸΌ Even when my mind thinks the negative, I always try to see the positive. Maybe I've had some set backs but I'm proud of myself for maintaining so well while I've been down and out.
And, luckily, I'm back on the horse again! Here's to ups, downs and everything in between!
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#bbgcommunity #recipe #cleaneats #bbg #bbgprogress #bbgsisters #fitness #fitinspo #fitnessgirl #fitnessmotivation #fit #fitnessjourney #fitnessinspiration #fitnessmodel #tiu #fitnesslifestyle #bbgweek1 #kaylaitsines #kaylasgirls #paleodiet #cleaneats

Trying to master the loaded parfait like @peachonomics πŸ’πŸ»
Prepped this jar last night and pilled on the goods this morning before work! πŸ€— .
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Overnight muesli made with @purely_elizabeth cranberry pumpkin seed muesli mixed with @califiafarms Coconut Almond milk, coconut @siggisdairy, @salbachia seeds, @nuzest_usa vanilla protein, & @vitalproteins collagen peptides then placed in the fridge overnight. Layered in the morning with vanilla Siggi's, mashed blackberries, @purely_elizabeth dark chocolate granola, & @wild_friends peanut cashew super butter πŸ˜πŸ’―πŸ“πŸ’« Hope you all have a happy Wednesday 😘 #dailysiggis #wildfriendsfun #eatpurely

All the BAEsics for breakfast after a quick workout!πŸ™ŒπŸΌπŸ˜› smashed avocado on a @barelybread onion bagel with almond cream cheese, cheesy zucchini chips and a crispy fried egg topped with beet+ kale microgreensπŸ€— I'm off to my staycation @estancialajolla with some babesss! I'm v excited!!!πŸ’ƒπŸ» hope you have the best day friends!!πŸ’“ #nourishedbykale

Blueberry Gluten-free Protein Pancakes for the win πŸ’™I've been working on a pancake recipe that's fluffy, reheats well and is packed with protein for weeks! I think I'm almost there. Just gotta reheat these to make sure they are meal prep friendly and I'll be sharing the recipe. Topped with a generous drizzle of @buffbake birthday cake almond butter (because it's amazing) for the perfect start to hump day! .
Now time to get my favorite coffee before heading to work β˜•οΈοΈπŸ’―
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#wholefoods #health #fitness #goals #wellness #nutrition #fitfoodie #fuelyourbody #foodisfuel #tiuteam #toneitup #tiu #balance #flexibledietingΒ Β #macros #fitfluential #healthyliving #healthyfoodΒ Β #cleaneats #eatrealfood #eatclean Β #buzzfeast #tiumoms #eeeeeats #bbg #buzzfeast #organicfood #cleaningeat #healthylife #glutenfree

Since it's #transformationtuesday πŸ™ˆπŸ‘‹πŸ½πŸ‘πŸ½βœŒπŸ½ I was scrolling through a bunch of photos on Facebook last night and I came across this one on the left- I had to do a double take at it because I hardly recognized myself! I've never noticed that there was so much of a difference (before I compared the picture on the left to a picture taken this past weekend) but it just goes to show how far I've come πŸ‘πŸ½The most common question that I have gotten through my journey is "how long did it take you?" and to be completely honest with you, it's different for everyone. I will tell you though, no matter what you do, it's not going to happen over night. If you REALLLLLLY want to change and STICK WITH IT, then it may take you awhileeeeee to notice those changes, but I promise you they will come and I promise you that you're heading in the BEST DIRECTION EVER πŸ€—β˜ΊοΈ It may not be easy, you may want to give up more then you want to try, but I garuntee that the harder you work and the harder you try to stay on track with your eating habits, the faster you'll get there πŸ‘πŸ½

May have just gotten back from the Northeast, but tonight I'm feeling all sorts of Southwest 😏
@moderntablemeals southwest lentil pasta kit [ready in 15 minutes ⏲] paired with steamed broccoli for the ultimate modern miracle πŸ™Œ
And if that doesn't cut it I'll be plopped on the couch watching Fixer Upper for the rest of the night πŸ’πŸ‘’

so dinner took me a blink of an eye πŸ‘€ just in time to get my vinyasa on with sissy πŸ™πŸΌβœ¨ now that's what I call a win win situation! check out the deets below babes! πŸ’• β€’β€’ mixed greens + micro greens + bell tomatoes + avochunks + cast iron pan cooked salmon with @chosenfoods avocado oilβ€’β€’

Today I ate pizza with @lilbuff02 . Today I let her take me through a workout(which typically I get so nervous about) , and today she helped me realize how important it is to sometime go with the flow. I was so routines in my prep, I am doing everything in my power to let go of that rigid lifestyle and live a happy life. I want to thank you Christine for helping show me to let loose a little more and enjoy life as it is and enjoy it as it all takes place. Sometimes it's okay to let go and see where life takes you. WHAT IS MEANT TO BE WILL BE. Taking this leap of faith and moving was the best decision I have made. What are you willing to risk to live the life you deserve?β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’Snapchat: fearstofit
TWIITTER- fearstofit
Business - kstrampsfitness@gmail.com
@uniconutrition- 20% - KENDALL
@divebarnutrition -FEARSTOFIT
@freskincare "Kendall" 25%
Coach- @nickkomodina

MOST RECENT

No matter the filter, my steel oats always come out looking like sludge. They were delicious though! #tiu #toneitup #toneitupgirl #katrinaandkarena #steeloats #yummy

Happy Hump Day!!!! Today was a beautiful day here in #tiupittsburgh 🌞started my day of with the arm DMs and 30 minutes of cardio at lunch. Had a yummy day of eats: M1- @toneitupnutrition smoothie, M2- apples with cinnamon, M3- chicken asparagus salad M4- @larabar , M5 @eatbanza pasta with veggies and vodka sauce πŸ˜‹ @toneitup #tiunutritionplan #tiuteam #tiu #tiucommunity #tiucheckin

tonight's dinner was @ancientharvest green lentil ziti with mussels cooked in a white wine reduction! πŸ‘Œ followed by a walk to soak up the last of this beautiful day! 🌻
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#balance #girlswholift #goals #inspo #health #diy #glutenfree #diabetes #beach #sugarfree #superfood #running #summer #f52grams #buzzfeast #buzzfeedhealth #feedfeed #guiltfree #noguilt #lifting #eatgoodfeelgood #pasta #protein #seafood #healthyfood #mussels

am I the only one that's shocked this salad is from a mall food court??? stopped by the closest mall for lunch while in orlando for a @gnclivewell trade show and found this πŸ’Ž.. def not the kind of meal that I'm used to seeing in food courts πŸ˜‚
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if your in the florida mall check out @ugreen_official for awesome make your own salads 😍 this one has organic arugula, spring mix, quinoa, tomatoes, onions, broccoli, Italian dressing & grilled salmon.

After completing Month 1 of Chalean Extreme, doing the Shaun Week workouts and being on vacation, I'm on to Month 2! Heavy weight with slow and low reps are in store for muscle building this month!πŸ’ͺ🏼πŸ’ͺ🏼Let's do it! --
Day 29βœ…

Today's workout was the daily moves and 30 minutes of walking. I had some popcorn at the movies this morning but that was the only thing I had today that was not #tiuapproved! Had this delicious chickpea burger with sweet chili sauce, purple cauliflower, and asparagus. #tiu #tiugirl #toneitup #tiuteam #tiunutritionplan @toneitup

Choices are just that. Choices. >> You have the ability to make the decision that could change your future for the better. >> The decision that could support your immune system, give you your vitamins, build muscle, decrease fat, increase energy...etc, etc, etc.
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What choices will you make today? πŸ€”
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#longislandliving #athomefitness #homefithome #ownyourbeauty #selfloveclub #healthychoicesmatter #igfitchick #igfitcouples #stronggirlsrule #fitteachers #fitteachersofinstagram #positiveoutlook #makeyourownhappiness #selflover #beyourownbeautiful #choosegratitude #FF #tiuteacher #tiunyc #tiulongisland #strongertoday #positivevibes #healthychoices #girlbosslife #tiu #positivelifemindandbody #healthychoices #youhavethepower

Doesn't this look delicious πŸ˜‹
Peanut Butter Apple Chips

Ingredients
1-2 apples
3 Tbsp . Peanut Butter
1 Tbsp . honey
2 Tbsp . Shredded Coconut
Mini Semi- Sweet Chocolate Baking Chips
Your other favorite toppings... Instructions
Thinly slices your apples and lay on top of a platter.
Mix together peanut butter and honey, place in microwave for 15 second increments until slightly melted and it reaches a drizzle type consistency.
Drizzle peanut butter mixture on top of apples.
Sprinkle shredded coconut, peanut butter chips and mini baking chips on top. OR Add your desired toppings.
Serve immediately and enjoy!

Wednesday date night with @fitatfifty366.tiu πŸ’•β˜ΊοΈ Slim down turkey burger, asparagus and baked parsnip fries πŸ˜‹ Parsnip fries are a game changer 😏 So good! Oh and some wine was required because today was quite the day πŸ™ƒ @toneitup @toneitupnutrition #tiuteam #tiubride #tiucommunity #tiucheckin #tiugirl #tiunutritionplan #tiumichigan #tiu #tiuapproved

M5: BLT and sautΓ©ed zucchini. Took the dog for a walk and did the daily moves today. It's getting harder and harder to keep moving but I am determined πŸ™‚ #tiu #tiuteam #toneitup #tiucheckin #tiupregnancy #fitpregnancy #tiubikiniseries #bikiniseries2017 #tiuohio #tiucle #tiuwife @karenakatrina @toneitup

The ultimate drizzzz!!! 🍦

Starting this meal post backwards

M5: Strawberry Cucumber Gazpacho with grilled calamari
M4: @perfectbar
M3: Spiced Chickpea Burger from @shape with guacamole and Broccoli
M1: @toneitupnutrition Spirulina Superfood Smoothie Bowl
#tiumom #tiumotivation #tiuteam #tiucommunity #tiucheckin #tiu #tiuct #tiumeals #tiurunner #lcg @toneitup

Happy hump day my friends!! Is anyone else sad the bikini series is over? I'm really pleased with my results and can't believe I made it the whole way through. This just means I have even more motivation to stick with my eating habits and training! I love the way my body and mind feel now and I want to continue to challenge myself and watch myself grow. This hump day's got nothing on me! I got 30 mins of cardio in this morning with a stairmaster interval workout, I'm about to get my #5dm in and a little walk. Nothing like a pm workout to refresh your body after work. Hope you all have a fab day and remember to get out there and #SWEAT .
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#tiucheckin #tiu #tiuteam #tiubikiniseries #tiumeals #tiugirl #tiusistersinchrist #tiugoals #transformation #gymgirl #fitgirl #fitnessjourney #fitnessmotivation #fitfam #foodisfuel #healthyfood #foodporn #peanutbutter #avocadotoast

πŸ‹The joys of rediscovery never cease to amaze me. Last year when doTERRA released their new oils and I brought Petitgrain home, I admit I didn't take the time I should have to explore and experiment with it.
πŸ‹I had forgotten about it for a while, and the holidays and life got in the way and my plans to experiment with it fell by the wayside. I had my favorites and I was rotating through them and exploring the other new oils and products.
πŸ‹Then @sadafatashbarghi, one of my favorite people, mentioned her love for diffusing Petitgrain daily with lemongrass. Initially, it smelled like green chiles to me, so I paired it with cedarwood, wild orange, and other citrus oils. But then a couple weeks ago, she reminded me of this combo and I've been hooked on diffusing it in my workspace daily since then, and it's also become my new favorite oil for motivation during my workouts.
πŸ‹I've shifted my workouts to lunch these past few weeks, as it divides up my day well, and forces me to take the break I need. Otherwise, hours go by and I'm eating lunch late, and sitting for too long. Telework has it perks, but you also don't have the social cues of coworkers around you reminding you its time to take a mental break. πŸ‹I'm working on balance, so this 'grain & 'grass diffuser blend is my current favorite!
πŸ‹Petitgrain is the oil of Ancestry and promotes poineering and chainbreaking patterns as you shift toward healthier connections between individuals you encounter, and a deeper appreciation for positive generational wisdom, so you can learn to find your own center of truth.
πŸ‹Lemongrass is cleansing and supports letting go of past baggage, and limiting beliefs.
πŸ‹When trying a combo and I continue to enjoy it after a week or so, I create a diffuser blend in a dropper bottle. You can see it's already down halfway because it's that good. I like to put equal parts straight oil into either a glass dropper bottle, or empty oil bottle so I'm ready to go.
πŸ™πŸ»Please do not ever add FCO to these blends; Fractionated Coconut oil is the fastest way to ruin your diffuser machines. Trust me, I've learned from experience.
πŸ’§What's in your diffuser?
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#doterra #essentialoils #byebyecandles #tiu

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