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#tiucheckin

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STORY TIME! Last night I went to the fridge and took out a piece of fruit + some cottage cheese. I stood there for a moment just staring at the food. I wanted to eat it but realized, I wasn’t actually hungry, I was just bored. So, I put it all back in the fridge. #TrueStory
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MINDLESS eating often results in weight gain or simply prevents people from reaching their goals.
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Have you ever:
🔸eaten when you were bored?
🔸eaten because were sad or happy?
🔸eaten even though you were full?
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I guarantee almost every one of you said “yes” to one or more of these questions.
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I’ve spent the last 6 months being more MINDFUL when eating. For me this means:
🔸Eating only when I’m hungry
🔸Eating slowly and chewing my food
🔸Eating till I’m full or almost full
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These 👆 might seem ridiculous BUT the reality is that a lot of us associate food with routine (eating because it's lunch time), emotions 😁😭 + combined with a lack of time, eating can become an unnatural process 👽.
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BENEFITS of mindfulness:
🔸I haven’t had to work too hard to maintain my weight despite 9 weeks of traveling + way more eating out than usual.
🔸I’ve avoided a lot of unnecessary calories by not eating out of boredom!
🔸Calorie counting and macro tracking alone can lead some people focus more on the numbers and cause them to lose touch with hunger levels. I remember counting calories and thinking I’ve got 500 calories left at 9pm, what should I eat..despite my lack of hunger.
🔸Less guilt about eating more. The truth is some days I need 3000 calories and some days I’m perfectly full and content with 1500.
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It takes time to become more mindful. After 6 months I still have to be conscious of old habits..especially late at night.
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Anyone else experience this? What are your tips?
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#mindfullness #mindfulness #mindful #mindfuleating #weightloss #weightlosstips #weightlossjourney #bbg #mealpreplife #weightlossdiary #foodisfuel #breakfastlover #breakfastbowl #fitgirlsguide #vegetarian #lowcarb #ketodiet #tiucheckin #mealideas #breakfastideas #keto #caloriecounting #cleaneats #fitspo #snackideas #foodporn

#Repost @kelseywells
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Throwing it back to my favorite "transformation" photo because I think it carries a massively important message. -- SCREW. THE. SCALE!!! -- I used to weigh myself every single morning, obsess over the numbers I saw, and measure my progress in jean sizes. Then I reached a point in my fitness journey where the number on the scale began to go back UP and so did my pant size. I felt beyond discouraged by this and assumed I must have been losing progress or going backwards. I decided to throw away my scale (LITERALLY), and began instead to measure my progress in other ways -- I took photos every couple of months. Recorded how many push-ups I could do and worked to beat my personal best, and most importantly LISTENED to my body and how I was feeling. The next time I stepped on a scale (three months later) I was shocked to see how much weight I had gained. Instead of feeling discouraged I was amused -- I had heard so many times not to focus on the scale, that muscle weighs more than fat per volume, a woman's weight fluctuates daily, etc, but I never fully believed it until that day when I first put these photos side by side last year. This helped it FINALLY click for me, and I hope it does for you too. I still am TWENTY pounds heavier than what I initially thought my "goal weight" should be, but I have never been healthier, or HAPPIER. Don't for one second let a number on a scale or pair of pants make you feel down on yourself. Measure your fitness goals through things like strength, endurance, health, and HAPPINESS. Move your body. Fuel it with the nutrients it needs. LOVE YOURSELF ALL ALONG THE WAY. screwthescale
www.kelseywells.com/app

"Why are you so obsessed with Disney? It's for kids." First of all, bippity boppity back the fuck up. ✌️Bahaha DEAD 🤣🤣🤣 But seriously who's down down a girls trip NOW?!! Cause I'm def doing a little Disney dreamin today and throwin it back to our last trip. I'd so rather be there gettin my sugar high on with alllll da Mickey treats rather than pretending I enjoy being social at a school fundraiser and bday parties today 🙊 So who's up for a Disney escape? 🙋 K great, see you soooooon 👌




#bbg #bbgcommunity #kaylaitsines #bbggirls #disneyland #tiucheckin #restday #fitmom #momlife

When Sunday baking makes for a yummy Monday 🍞🍯 I present you Paleo Pecan Pumpkin Spice Banana Bread, recipe inspo from the master @fitandwellmedgal 😘



Paleo Pecan Bread-
3 bananas
1/3 cup @georgiagrinders pecan butter
3 eggs
1/2 cup organic coconut flour
2 tbsp @heavenlyorganics honey
1 tsp vanilla
1 tsp baking powder
2 tsp @primalpalate pumpkin spice + 1 tsp cinnamon
Mix all wet ingredients, add in dry ingredients. Top with pecans and bake 45 minutes at 350 degrees. I added more pecan butter + pumpkin spice to the first slice right out of the oven 😍

✨💕GIVEAWAY 💕✨ I’m sharing some of my faves with you babes! 👌🏼🔥 If you win you get to pick your pair of @belcorva_clothing leggings and your own refocus wristband from @shoplacle ! 😱💛 I’m even sending you some @squareorganics bars too! 💜 Rules are simple: -
•Like this post
•Follow @belcorva_clothing
•Tag two girls that inspire you to be the best version of yourself in the comments! 👯💪🏼 -
I’ll pick a random winner one week from today! 👍🏼✨ I LOVE my leggings, wristband, and these Square flavors and I can’t wait to share my favorites with all of you! 💕 This giveaway is for US babes only due to shipping costs. 🙁 Good luck ladies! 🤞🏼 Can’t wait to spread the love! 💋

1-POT VEGGIE PACKED MINESTRONE for #meatlessmonday with @eatbanza WHEELS! 🍲 don’t they make you happy just looking at them??? 🤗 I LOVE throwing a big pot of something together on Monday for meals to come! Just finished up barre class, which felt SO needed tonight, and now I’ve got a bowl of this topped with all the 🥑. If you haven’t tried adding avocado to your soups yet you’ve got to! This easy 1-pot oil free soup is coming soon to the blog! Subscribe to the link in my profile for recipe updates! We made it through Monday, friends...1 down, 4 to go! But who’s counting? 😘🤤🤷🏼‍♀️ *~*~*~*
#floraandvino #toneitup #tiu #tiuteam #tiugirl #tiucheckin #tiumeals #tiucommunity #tiunutritionplan #fitfam #bbg #bbgfood #kaylasarmy #bbgcommunity #foodblogger #foodphotography #foodphotographer #positivevibes #glutenfree #oilfree #glutenfreevegan #weeknightmeals #weeknightdinner #tiu21 #tiuapproved #eatbanza #vegansoup #oilfreesoup #glutenfreesoup

@toneitup #tiubootycall done ✅ Crock pot dinner cooking ✅ laundry done ✅ I think it is time for ✨SUNDAY FUNDAY ✨ 🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼 I posted a braid tip in my story! Check it out if you are braid challenged like me 😂👌🏼

Happy Monday babes!! I found out I Still Haaaaaate BodyPump😐. But I got to do something my 🍑 is out of control😂😂😂........Have an amazing night😘....#tiu21 #tiugirl #tiuteam #tiubootycall #tiucheckin #tiu #tiucommunity #toneitup #fitfam #igfitness #strongwomen #iworkout #balance #happylife @toneitup

Throwing it back to the #TIUtour today because the feelings I had that day remind me why I choose to live the way I do + why I have this account 💙 @toneitup changed my life. This passion I've developed for health and fitness has changed my life, and the lives of those closest to me as a result. I'm the healthiest + strongest I've ever been. Spending a day with women who share this passion for truly living their best life, for taking care of themselves, for loving themselves, as well as for empowering + loving ONE OTHER... a dream come true ✨ Women who empower + love one another can change the world. My prayer is that this account would encourage and empower others to take care of themselves physically, spiritually, and mentally (holistically), so that they may experience ALL God has for them in this life to its fullest capacity. To show them that healthy is possible, loving your body is possible, freedom is possible. 💜
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@toneitup @karenadawn @katrinaascott #toneitup #tiu #tiuapproved #tiuteam #tiu21 #tiucommunity #tiucheckin #tiugirl #tiusisters #tiumn #tiuplan #tiutourla #tiunutritionplan #health #healthy #women #fit #fitness #girls #fitfam #workout #fitnessmotivation #nutrition

MOST RECENT

Slowly working back up mileage!! My legs felt like that were flying miles 3 to 5! Let's hope I get the same feeling for my 5k Friday night!! Afterwards I only had time for booty burn! Happy Tuesday ladies! #tiurunner #tiubuffalo #tiuteam #tiu21 #tiubootycall #tiucheckin #teamnuun #nuunbassador2017 #optoutside #makeyourwatercount #tiusocialworker #tiucharitymiles @toneitup @charitymiles #runyourworld #tiutogether

Close-up of the Apple Cider Donut Holes I made for #TIU21! I used Pumpkin Spiced Apple Cider for extra fall invoking flavors!
Next time I'll have to double or triple the recipe. One batch doesn't even make it 24 hours... 🍁🍏🍎🎃
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#tiuteam #tiucheckin #tiu21 #tiusrqcrew #tiusrq #tiusarasota #tiuflorida

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keep.going
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first IG flex [2yrs ago] ➡️ now
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There are 3️⃣ things I've learned about good progress...it takes consistency, patience, & T•I•M•E 🌸 Which is definitely not easy since we all want to see results the minute we finish our workouts 🌟 But if you continue to stay committed & push yourself, you can't lose 💪🏼
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You got this 👊🏼
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* #lgfallchallenge lower body strength [keeping that weight up]
* legs up the wall with @sarahbethyoga
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@katierunsoncoffee @lucile_tiu @sofias.gratitude @nicoledawn.tiu @fitlife_jaimewife @cindys_fitlife @robins.fitlife @tiu.jen.o @toneitup #tiubootycall #tiubootycallbabes #tiuteam #tiuflorida #tiudoeslg #lgfallchallenge #tiu21 @laurengleisberg #sarahbethyoga #girlswholift #wannabeyogi #yogaeveryday #yogastrong #everybodybends #teamledbetter #ledbettermacros #embraceyourreal #transformationtuesday
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My main man holding a chicken @ his field trip yesterday, I can’t stop cracking up
😂
Queen of the day late check ins this week
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Yesterday’s booty call was 4 hours of walking around Green Meadows with Jude’s kindergarten class followed by the DMs when we got home and he passed out until 5 pm although I would have much rather taken a nap too 😴 then we grocery shopped and did some light meal prepping when he woke up
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This little man is my partner in crime & biggest motivation! He was so excited that he got to push the @traderjoes mini cart while I filled it with our goodies & then said “where we going next Mama?!”
😍
#tiu21 #tiu #tiugirl #tiuteam #tiucheckin #partnerincrime #myboy #judeybooty #tiucommunity #tiudailymoves #tiu21repchallenge #tiu21daychallenge @toneitup @karenadawn @katrinaascott @sarawedding_tiu

It was not easy getting out of my warm comfy bed to knock out these daily moves today. Once I got going though I was glad that I forced myself to get up instead of catching a few minutes of extra 😴😴😴. #tiuteam #tiucheckin #tiunurse #tiu21 #tiuvirginia

It’s not every ride you get to share with the CEO of soulcycle. 6 rides in the books for TIU20 #soulcycle #tiu21 #tiuteam #tiucheckin #tiu

Rise and shine pretty lady! ☀️It’s time to SWEAT! 💦Used my booty bands this morning and let me tell ya the burn was gooooooood👍🏼I’ll definitely be feelin that tomorrow! Have a beautiful day babes ❤️
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Bootycall ⏰
🔸5 toning moves x3 —subbed pistol squats for squat jumps for some extra cardio and bc those pistols just hurrrrrt!
🔸12 min booty burn with @karenadawn 🍴refueled with pumpkin latte smoothie🙂
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@toneitup @katrinaascott @karenadawn #tiugirl #tiucommunity #tiuteam #tiubootycall #tiubride #tiucheckin #tiu21 #tiurunner #tiuteacher #tiualbany #tiuinspiration

I think I just sweat out all of the crap I ate this past weekend 😜😩 Early workout this morning, I did today's dms 21 reps x3 (with incredibly modified pistol squats of course 🙄) and then did the Ultimate leg & booty burn.
Good chance I'll probably never ever post my before pics on here 😂 but I am certainly proud of my progress! Heyyy abs 👀 👀
@toneitup @katrinaascott @karenadawn @studiotoneitupchyna #studiotoneitup #tiuteam #tiucheckin #tiu21 #transformationtuesday #sosweaty #tiunj #tiufallchallenge

4️⃣ more miles in the books 🏃🏼‍♀️💦
Only 2.5 more weeks until my first 10K race!! Also completed a toned abs circuit 🙌🏻
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Stay hydrated today ladies! 🚰 I know I need to always stay focused on my water intake or I start to slack off 😬
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#tiuteam #tiu21 @toneitup #TIU #tiuindy #tiumom #tiucheckin #tiugirl #tiucommunity #tiunutritionplan #healthyliving #healthyeating #healthylifestyle #goals #fit #fitness #fitlife #fitmom #fitnesslove #fitnesswomen #workout #instafitness #exercise #health #healthy #sweatyselfie

Daily Moves X2 and Long & Lean from BB2 because ooowwww, my legs! Happy Tuesday!



#tiuteam #tiucheckin #tiumom @toneitup

Currently obsessed with .. 💗

When you make it through one set of your 21 reps of the 5 moves (and a lot of pistol squats) and just want to 😴 💤but won't let that happen and do another 21 reps on each leg! 💪🏼💃🏼 #tiugirlproblems Have a great day #tiuteam 💕 #tiu21

Happy Tuesday babes! Got up & did the kickboxing & booty workout w/ @studiotoneitupchyna and the Legs for Days followed. App on iPad ended up crashing at end so didn’t get to stretch at end, but only got in 2 rounds of DMs. This #tiubootycall took foreverrrrr. Hoping to get last round in this evening after my hair appt! #tiu #tiuteam #tiu21 #tiunicorns #tiuillinois #tiucheckin #tiucommunity #toneitup #karenakatrina #tiugirl @toneitupnutrition @toneitup @karenadawn @katrinaascott

Lower body DMs✅ my little man said to me this morning when I was helping him mommy don’t you need to do your exercises ...accountability comes in all sizes 😊 #tiumomlife #tiucheckin #sweatyselfie #tiu21 @toneitup @karenadawn @katrinaascott

Gooooooood morning!💦💦💦 day 16: 🍑☎️ was love your legs and booty and the 5 DMs this morning! My face after working legs after focusing on arms so much😮😮 I can see why everyone has loved the past challenges more! They engage so much more than the girls on the app do! I highly encourage “newer” tiu girls to check out old challenge videos!💗•

Day 2 of my “emotional/stress eating” challenge is up and running on Facebook! Check it out ladies!💗•


#tiu21 #tiubabe #tiucheckin #tiumama #disneymama #tiuteam #tiumoms #tiurunner #tiuladies #tiumermaids #tiutn #tiuknoxville #tiumaryville #tiustudent #tiuhygienist #tiuchallenge #karenakatrina #fitfam #fitspo #workoutmotivation #motivation @karenadawn @katrinaascott @toneitup 💪🏽💗💪🏽•


How’re you girls doing today?? @lcolo_tiu @meganryantiu

Stairmill workout this morning followed by 15 minutes on the treadmill and 5 daily moves #tiubootycall #tiu21 #tiucheckin #10000steps #tiuflorida #tiujacksonville

Hot lemon water and stretching to start the day 🙏🏼 🍋💛 #tiu21 #tiuteam #toneitup #tiubuffalo #TIUcheckin #goodmorning @toneitupnutrition #eatclean #earlybird

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