#tiucheckin

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"Fitness isn't a punishment, it's a blessing. Nutrition isn't restrictive, it's healing. Health is not a one size fits all thing, & may not look the same for everyone, but it's something worth fighting for".
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Throughout my fitness journey, I learned that the number I see on the scale does not matter. I would always get discouraged when I saw that I did not lose weight, even tho I was trying my best every single day! I decided to stop looking at the scale & focus on measurements. As you can see, I only lost 2 lbs, but my measurements have changed!! That's why I highly recommend taking measurements babes!โœจ ________________________________________________________
My diet is better, I have a steady workout plan, and I use @vannabelt products every single day. These three things have helped me get to where I am today ๐Ÿ’œ I am proud of myself & that's crazy to say since the scale says I only lost 2 lbs. โœ–๏ธmuscle mass weighs more than fat โœ–๏ธ
Use my code stefittie10 on @vannabelt products to receive a discount๐Ÿ’œ
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#fitfam #fitspo #bbg #bbgcommunity #bbgbabes #sweat #sweatwithkayla #sweatwithkaylaapp #kaylasarmy #fitspiration #strongnotskinny #bbgprogress #bbg2017 #girlswholift #athleisure #bbgmotivation #cleaneating #macros #activewear #kaylasarmy #kaylaitsines #fitnessblogger #bebetter #teamSELF

#tbt with @katrinaascott ๐Ÿ‘ฏ๐Ÿ’• #tiugirls #summertoneup

It's amazing what all you can do in a minute. It's been a while since I posted an image such as this and something told me it was time to spread more body positivity.
I'm going to be raw here. I still find myself comparing my body to other social media fitness models and IG personalities. I still find myself feeling inadequate because I'm putting my body up against someone else's completely different genetic makeup. There's no way to look like someone else... well there's surgery but even with that, something tells me you'll still crave more or something different.
Social media can either be a strong motivation to better you or the devil's tool to break you. Use it for the better.

If you're scrolling through your feed and find someone who just looks so damn good that it makes you hate your own body-unfollow them! Sounds harsh, but you've gotta do what you need to do to protect your mind and soul.
We are all out for the "perfect body" but if that's our main goal-we will be fighting an uphill battle looking for something that honestly will never exist.

Anyone can suck in to look fit in a second. But this isn't real life. Please know this. I spent years throwing up my dinners in the toilet to look like these perfect dolls.
Comparison is the thief of joy. If you're going to compare, because we are human and we will, start taking images of yourself and compare who you were last month to the person you are today. You are your prime competitor.

Cinnamon raisin vanilla oatmeal. Throwing it back to this jem. Here's what you need: 1/2 cup of @rachelsovernightoats cinnamon raisin oatmeal cooked with 1 cup homemade almond milk on the stove. Once cooked, I added a scoop of @thenaturalcitizen protein and stirred it all before putting it into a bowl. Topped with @barneybutter crunchy almond butter, walnuts and a kiwi.
I'm obsessed with this protein. The flavor, ingredients and best part...no funny after taste ๐Ÿ‘Œ๐Ÿผ(use code 'sruns' for 15% off Natural Citizen)
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Happy Thursday!! .
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#eatrealfood #healthyrecipes #thesweatlife #fitfoodie #fuelyourbody #nourishyourbody #spoonfeed #noleftovers #foods4thought #strongnotskinny #vscofood #getinmybelly #wholefoods #goodeats #realfood #jerf #tiuteam #bbgcommunity #kaylasarmy #forkyeah #fitfluential #healthyfoodshare #eatforabs #organicfood #summertoneup #tiucheckin

HAPPY FLEX FRI-YAY! ๐Ÿ’ช๐Ÿผ๐Ÿ’•๐Ÿ’ฆ You've been working so hard this week and IT SHOWS! ๐Ÿ‘Œ๐Ÿผโ˜บ๏ธ Flex those muscles girl! ๐Ÿ‘ฏ๐Ÿ’ช๐Ÿผ I know I am sore in all the right places and big results are coming my way! ๐Ÿ‘Š๐Ÿผ I am confident that I have put in the work and that I have taken a big step towards my goals! ๐Ÿ‘ฃ๐Ÿ˜Ž That confidence feels amazing and I can't wait to take measurements, weigh in, and fitness test Sunday morning! ๐Ÿ‘๐Ÿผ Cheers to the weekend because this girl is going BOATING today! ๐Ÿšคโ˜€๏ธ๐Ÿ‘™ #bikinimodeon LETS GO!! ๐ŸŽ‰๐ŸŽ‰๐ŸŽ‰

GREEN GALAXY SMOOTHIE BOWLIN' for FRIDAY!!! ๐ŸŒฟ ๐ŸŒŒ ๐Ÿš This morning I tried adding frozen broccoli stems to my galaxy bowl for the first time and I loved it! I'm getting really into the whole zero waste thing in the kitchen...makes me feel like even more of a veggie WORSHIPER. ๐Ÿ™๐Ÿป I want to try a few more fruit and veg combos before sharing but I do have plans for a GREEN GALAXY BOWL on the blog! Link in profile for other GALAXY BOWL combos! ๐Ÿ‘ Topped this bowl with a beautiful fresh APRICOT. I can probably count on my hands the number of times I've eaten fresh apricot and I need to remedy this! They're so good! Planning for a productive and fun weekend here...what are you up to??? Let's make these next eight hours COUNT!
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#floraandvino #smoothiebowl #galaxybowl #summertoneup #breakfastinspo #greensmoothie #postworkoutmeal #postworkout #tiu #tiuteam #tiugirl #tiucheckin #tiubikiniseries #tiumeals #tiucommunity #macros #fitfam #bbg #bbgfood #kaylasarmy #bbgcommunity #foodblogger #foodphotography #foodphotographer #positivevibes #glutenfree #oilfree #glutenfreevegan #zerowaste #minimalism

#Repost @nessasphere
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Let's talk food and calories ๐Ÿ‘€๐Ÿ™Œ๐Ÿผ I get lots of questions about how much you should eat. It is not easy to answer this question. It depends on a lot of things: your weight, your height, your age, how active you are during the day, how often and how intensive you workouts are and what your goal is. But one is definitely easy to estimate. It's how much you shouldn't eat. You can't starve yourself โ€ผ๏ธ When I see people saying that they eat 800-1200 kcal, this seriously scares me. You won't get any results on a long run with this amount of calories. Your body and you need enough fuel to feel good, to take challenges and to achieve goals. Let's start the calculations with RMR (Resting Metabolic Rate), basically the amount of calories you burn when at rest (or in different words - you need to stay alive). The more active you are during a day, the more calories you should eat to maintain your weight. It is normal that when you want to lose fat you decrease your calories intake. However, you should be smart doing that. Don't put your body in a high calorie deficit straight from the beginning of the process. You will not have much to cut later on when you hit a plateau and you don't see any progress anymore. I would suggest starting at 10% of your calorie intake caloric decrease per day for a few weeks. If you look at my progress on the pictures, it happened mostly because I changed my eating habits (and started to workout out). In 2015 my eating was a total mess. There were days I forgot about food (too much work and stress) or I could eat the whole box of donuts only for lunch. When I switched to linear calories intake per day my results rushed. And the consistency and regular eating was the key. If you are now at a very low calorie intake and you don't see progress, try to eat more. It may be a little bit difficult at the beginning, you may gain weight but when your body adjust to it, you will see only benefits ๐Ÿ’๐Ÿผโ™ฅ๏ธ๐Ÿค—

Happy #tiuflexfriday babesโ˜บ๏ธ. #tiubootycall did not go as planned woke up with sore legs and back pain. Did the roof top workout but knew something was not right so backing off no DM ๐Ÿ˜ข so sad they looked amazing! But on the positive it will give me more time with my #tiukitty ๐Ÿ˜ป

Know something is DEF wrong no bathroom after bullet coffee๐Ÿ˜ณ. It always works like a charm My guess a pinched nerve.. Staying positive and very thankful I have a PT appointment today ๐Ÿ™Œ๐Ÿป๐Ÿ’• #summertoneup #tiuteam #tiunj #tiugirl #tiuphilly #tiucheckin

I got to see the sunrise today! It's actually already beautiful outside! We are going to go to breakfast, spend the first part of the day on the beach, and then shop and pack up this afternoon!
I'm coming home with a tan and some motivation for the #summertoneup! I've seen all of you killing Week 1 and I want to join in on the fun! My workouts were on point this week, but my nutrition was hit and miss. I want Week 2 to be all "hit", but not necessarily HIIT! โ˜บ๏ธ HIIT and I don't get along. ๐Ÿ˜†
#tiuflexfriday #tiubootycall #tiucheckin #tiuteam #tiucommunity #tiumom #rosรฉalldaymiamisquad #tiutennessee #tiuknoxville @toneitup

MOST RECENT

Looky what I finally got my hands on! The Target by my house doesn't carry them ๐Ÿ˜ฉ with all this build up, I hope they're as good as everyone says! #tiuteam #tiucheckin #tiudenver #tiucolorado #summertoneup @toneitup @toneitupnutrition @karenadawn @katrinaascott

Finally got a chance to get to the gym and get in a total body workout. By the way, is it just me or do the #tiudailymoves NEVER take just 10 minutes. These past two days have kicked my butt but I'm definitely feeling stronger. Excited for an active rest weekend and DATE NIGHT!

After a ridiculous day, @karenadawn 's live workout made me smile! (And made my arms burn ๐Ÿ”ฅ because I only have 8lb dumbbells ๐Ÿ˜‚) Her energy is so contagious! ๐Ÿ’• I can say M1 and M2 were #tiuapproved but M3 was not ๐Ÿ™ˆ not going to worry about it because it's Friday!! ๐ŸŽ‰ happy weekend #tiuteam
#TIUteam #TIUgirls #LCG #TIURuntheWorld #TIUnj #SummerToneUp #TIUteacher #karenakatrina #tiunj2017 #TIUcheckin #TIUbride #TIUmeals #TIUdoesLG #LGaccountability #LGSummerfitcation #LGMealPlan #LGnj #LGnyc #LGsisters @katrinaascott @karenadawn @ToneItUp @ToneItUpNutrition @LaurenGleisberg

I'm so so proud of us! My husband and I have NEVER worked out together! But today we did! "Together but separate!" I did the treadmill for 20min which is about all my body would allow and was honestly frustrating but I will rebuild. Then I did arms - biceps, triceps, shoulders, etc & I expect to be SORE tomorrow.
#summertoneup
#tiuLBC
#tiucheckin
#tiuteam
#tiuhusband

โ˜€๏ธSummer Vibes โ˜€๏ธ
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Goodevening #tiuteam! It's summer and I'm enjoying every single minute of it! Today we went to the pool again, and enjoyed the sun and water. Brought our own #tiuapproved meals: watermelon & couscous salad as M2 and M3. In the afternoon we enlightened our BBQ and made some delicious chicken with a salad on the side and a glass of lemon ๐Ÿป. .
AMWO: 8km run.
PMWO: hide and seek ๐Ÿ˜Ž
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#tiu #tiuteam #tiucheckin #tiugirl #tiugirls #tiuchallenge #tiunutritionplan #tiumama #tiumom #tiudutchies #tiunetherlands #tiueurope #summerchallenge #summerchallenge2017 #flexfriday #karenakatrina @toneitup

Day 5 #SummerToneUp #tiucheckin ๐Ÿ˜Šmy #tiubootycall was 45 min walk, 5 toning moves 3x, live #tiu HQ rooftop workout and today's live workout ๐Ÿ‘๐Ÿผ๐Ÿ’ช๐Ÿ’ฆ๐Ÿ’ฆ. As for my meals today they have been good except for the donut ๐Ÿ˜ณ๐Ÿ˜‹๐Ÿ˜. Just hanging out with the family sending wishes for a fabulous weekend #tiuteam ๐Ÿ˜˜๐Ÿ’—.

May 18 โžก๏ธ July 21
Starting Chapter 2 of my fitness journey with the TIU Summer Tone Up and it feels so good to be back in a fitness routine! ๐Ÿ‹๐Ÿผโ€โ™€๏ธ I'm done traveling for the summer, which makes staying on track SO much easier. Major props to the ladies out there who stay #tiuapproved while on vacation because it can be such a challenge to find good food and a space to exercise while traveling.
I'm really happy with the progress I'm seeing, especially considering the break I took while on vacation with my family ๐Ÿ–
I'm so happy to have my waist back. I feel comfortable wearing old, tighter clothes again. For a while I was only wearing loose fitting tops, but that's no longer the case.
I'm clearly a ~thick~ woman, and not much appears to have changed in the size of my thighs, but they're actually quite a bit smaller and harder than they were when I started with TIU back in April.
I'm looking forward to taking on new challenges in the #SummerToneUp and seeing more changes!! ๐Ÿ’ช๐Ÿผ๐Ÿ™Œ๐Ÿผ
#tiubikiniseries #tiugoals #tiucheckin #tiuprogress #tiutransformation #weightlossjourney #beforeandafter

Humus crusted chicken ร  la @kp_ingitsimple + sautรฉed garlic and parmesan zucchini and broccoli ๐Ÿ‘Œ๐Ÿผ
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#tiu #tiuteam #toneitup #tiugirl #tiuteacher #tiucommunity @toneitup @toneitupnutrition #tiucheckin #tiupittsburgh #tiunutritionplan #summertoneup

Happy Flex Friday!

Day 5 of the Summer Tone Up is complete!

Word of the Day: Gorgeous

Meals were a little more flexible today:
M1: Toast with tomato + frozen coffee
M2: Watermelon
M3: Cherries in the park + spelt cookies
M4: coconut ice cream
M5: Popcorn
I wasn't abke to make it for the livr workout. However I did compensateit by completing the entire 30 rep challenge workout and stretching for 20 min.
Also in honour of Dog Day, I went for a walk in the park with furr-niece Bika haha.
Mantra: I am beautiful, inside and out.
#tiuteam #summertoneup #tiusummertoneup #tiucommunity #tiucheckin #tiugirl #tiuchallenge #dogday #30repchallenge #yoga #stretching @toneitup @tiu_sigrid #tiuaccountability @katrinaascott @karenadawn

Great reminder! ๐Ÿ’– Let's put those shades on, because the future looks so bright. ๐Ÿ˜Ž
#tiu #SummerToneUp #tiucheckin #tiuteam #inspiration

Love catching those live workouts! Did my run and now enjoying the beach with my son and mom. PERFECT DAY! oh and did I mention happy hour after the beach...ohhhh yaaaaa! ๐Ÿ‘๐Ÿ’๐Ÿ˜‹๐Ÿฆ€๐Ÿš๐Ÿณ๐Ÿก๐ŸŸ๐Ÿท
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#tiu #tiucheckin #tiuteam #tiuliveworkout #flexfriday #friday #5dailymoves #tiunutrition #tiubikiniseries #summertoneup #toneitupteam #toneitup #tiumom #fitmom #toneitupgirl #tiugirl #tiufiancรฉ #tiucalifornia #tiucali #tiulagunaniguel

Sweaty then ready ๐Ÿ‘
Summer as a teacher means I don't do my hair/makeup/actual clothes every day so it's good to be a functioning person again ๐Ÿ™Œ did a 30 minute walk today and sweated as if I ran a marathon ๐Ÿ’ฆ this midwestern girl hasn't adapted to 95 + humid even after 3 years ๐Ÿ˜‚ it was good to get some sun though!! #fitnessjourney #bbgweek8 #bbgcommunity #lgsisters #tiu #tiucheckin

My smoothie bowl looks like it's smiling at me when I turn my head sideways ๐Ÿคฃ A creepy smile, but a smile all the same. It tasted very good though ๐Ÿ˜‹ .
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โ–ช๏ธ1 scoop vanilla perfect fit protein
โ–ช๏ธ1/2 banana๐ŸŒ
โ–ช๏ธ1 scoop peanut butter powder๐Ÿฅœ
โ–ช๏ธ1 c almond milk
โ–ช๏ธWith lots of fun toppings๐Ÿ™Œ๐Ÿผ I added chia seeds, shredded coconut, freeze dried banana, raspberries, and almond coconut wholeme clusters (the last two toppings are in the smoothie and can't be seen because they didn't want to stay on the top๐Ÿ˜†)
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@toneitup #tiuteam #tiucommunity #tiucheckin #tiugirl #tiubikiniseries #tiusummer #summertoneup #tiuseattle #tiusmoothie #tiupacnw #tiuteacher #tiusistersinchrist #fitgirl #fitlife #fitnessjourney

Happy #FlexFriday from my sore arms to yours ๐Ÿ˜… Today was a crazy day, working and cleaning, back and forth... thank goodness it's Friday!
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Today's bootycall was W4D5 Push (Arms) of the #lgsummerfitcation challenge. Nothing is more humbling than thinking, "I got this" during workout 1 and then struggling during workout 2... so much so that I can only complete 1/2 the reps and have to move to weights because a medium resistance band is too much on your triceps ๐Ÿ™ˆ I pushed through though ๐Ÿ‘Š๐Ÿผ But then there were burpees with push-ups and well, I did them slow and controlled because if not, I would have looked like a sloppy hot mess. The struggle was Reeeaaallllll! Needless to say my arms were feeling pumped and also very very weak.
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Using my wiggly arms, I whipped up a batch of Cauli Egg White Oats topped with blackberries, chocolate peanut butter powder, hemp, chia and a drizzle of honey. Cravings satisfied ๐Ÿ˜‹
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Off to have a quick date night with the hubs! Margaritas and tacos will be on the menu!
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#lg #lgva #lgvirginia #lgsisters #lgfitcation #lgaccountability #lgchallenge #lgcommunity #lgchallenge #lgfitness #tiubootycall #tiuteam #tiucommunity #tiucheckin #tiugirl #tiumom #lgmom #fitnessjourney #fitness #workout #exercise #fitnessgoals #tiuflexfriday

Happy Flex Fri-Yay๐Ÿ’ช๐Ÿป I slept like shizzzz after night shift but insert positivity-->it felt pretty good that I was actually completing my workout just as my original alarm went off on my phone ๐Ÿ˜My #tiubootycall was Daily Moves x3 roundsโœ”๏ธโœ”๏ธโœ”๏ธ [20 min was a closer estimate ladies but it took me a whopping 34๐Ÿคฆ๐Ÿปโ€โ™€๏ธ] + Tone & Shred Total Bodyโœ”๏ธ from the #lookforlovechallenge. I was kinda over the gym after those doozy of DMs๐Ÿ˜‘ [I dislike plank twist anything] so I picked a shorter video & the videos with Jillian Michaels make me chuckle๐Ÿ˜… Turns out the video had MORE plank twist things but I still enjoyed it. Meals today have been a-OK & veggie filled๐Ÿ‘Œ๐Ÿป #tiuflexfriday #tiusweatyselfie๐Ÿ’ฆ #tiuteam #tiucheckin #tiucommunity #tiuiowa #tiuiowacity #tiunurse #tiuvegan @toneitup @karenadawn @katrinaascott

HAPPY #tiuflexfriday y'all!! I am ๐Ÿ’ช๐Ÿปpumped๐Ÿ’ช๐Ÿป about the definition coming through on my arms!! Yay for progress! Today I did DMx15x2. I could only muster 2 rounds.. Literally my body has been so friggin sore! I followed the DMs with the Live Roof top WO. Absolutely loved this one @karenadawn the arm sequence and @katrinaascott that ab sequence were ๐Ÿ”ฅLIT๐Ÿ”ฅ. Great WO and meal have been #LCG except for a 1/2c of ice cream to help cool off ๐Ÿค— M1: egg whites w/gf toast and coffee M2: protein smoothie M3: purple rice rolls from @toneitupnutrition plan M4: small cup of ice cream M5: going out to dinner and keeping it LCG!! #tiugirl #tiuteam #tiubabes #tiucommuity #flexfriday #tiunutritionplan #tiubestie #tiucheckin #summertoneup

Love my new running shoes :) 35 min lit the HIIT plus total body tone up from BB4

#brooks @brooksrunning #running #marathon #tiucheckin @toneitup #tiuteam #fitbitcharge2

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