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Family on Thanksgiving be like ๐Ÿ˜‚๐Ÿ˜ค (comment & tag a friend)
First things first - Happy Thanksgiving to all my American friends! Now about this food situation. Youโ€™re out of your usual routine, plus youโ€™ve got the added pressure of people literally forcing food on you.
Hereโ€™s the deal - you wonโ€™t ruin Thanksgiving by saying โ€œnoโ€. If youโ€™re worried about hurting their feelings, try โ€œIโ€™m stuffed now, but would love to try some laterโ€ or โ€œNot right now, but thanks for the offerโ€.
Remember - holiday meals should leave you feeling happy not guilty. Cut yourself some slack and if youโ€™re still feeling anxious ๐Ÿ‘‰ peep the FREE Holiday Game Plan linked in my bio.
Tag a friend whoโ€™s trying to be healthy! ๐Ÿ˜‹

so thankful for you!!! and you and you and you and you! ๐Ÿ’— have an amazing thanksgiving loves. tell your families we say hi too ๐Ÿค—๐Ÿค— xxo @karenadawn & @katrinaascott

pre-pie hot yoga with the fam ๐Ÿ’›๐Ÿ”ฅ #TIUthanksgiving

Happy Thanksgiving ๐Ÿ๐Ÿฆƒ๐Ÿฝ from our kitchen to yours ๐Ÿ˜ป hope everyone has the best day โœจ๐Ÿ™Œ๐Ÿผ #tiuthanksgiving

Good morning everyone and Happy Thanksgiving! I wanted to repost this photo from @toneitup because the holidays are here and this is a time that can really derail our progress if we donโ€™t go into it with a game plan! I am here to tell you DO NOT FEAR! You can maintain your progress and it doesnโ€™t mean you have to miss out on all your holiday favorites! Just be smart about it and prepare yourself! .

This system helped me so much last year and I actually ended the holiday season in better shape than I was when it began! WHAT!? Yep! All thanks to this! Babes, this seriously works! In addition to a few other tricks! I am telling you, if you portion control, and set up your plate this way, you will still be able to enjoy a delicious meal, without any guilt, and you wonโ€™t completely undo your results! And you still get to enjoy wine and pie ๐Ÿ™‹๐Ÿฝโ€โ™€๏ธ๐Ÿท+๐Ÿฐ .

A few other things you can do to stay on track during holiday events are these tricks: .
1. Have a small snack 30-60 minutes before the party. Aim for something protein dense so you donโ€™t show up feeling hungry... that will help you avoid mindless snacking before dinner .

2. Stay hydrated! Drink 16oz of water before your meal. That will keep you from overeating! Drink more water after your meal! .

3. Most important, have fun, enjoy yourself, and remember your goals and why you set them! Add this #tiuplategoals to your list๐Ÿ‘Œ๐Ÿฝ .

Youโ€™ve got this babes! Holidays... BRING IT ON! .

#tiugirl #tiuteam #toneitupnutritionplan #toneitupapproved @toneitup @toneitupnutrition @katrinaascott @karenadawn

Okay so in yesterday mornings post I said I would talk about reverse dieting today so here we go. If you have been attempting to lose weight on very low calories and you're not making progress, reverse dieting is something you may want to try. Reverse dieting is when you slowly add calories back in, which allows your body to adapt to the increased intake (if you were to just jump up to higher calories, you're more likely to gain weight). The rate that you add calories in is going to vary a lot from person to person, and you really don't know exactly how your body is going to respond until you try. You could add in as low as 50 calories a week, or you could do 100+. You could also add in calories every other week. There's a lot of different ways to do it, and it's going to be different for everyone! As you slowly add calories in, your metabolism starts to increase and you set yourself up for a better starting place for fat loss. It is a bit of a process and you have to be patient with it, but if you've been seriously restricting calories and not seeing results, it's necessary and will help you out in the long run โ˜บ๏ธ

#ad Splurged over the holidays and ready to bounce back? Ladies, you know @flattummyco is here to help with us out of our food comas! We all know dinner, and dessert can hit hard, but my Shake It Baby ๐Ÿ˜ hits harder - Let a lil feasting throw me off? Not going to happen. We all have #whoops moments over thanksgiving, but we shouldnโ€™t have to worry about them coming back to haunt usโ€ฆ and with their Black Friday sale going down right now, we donโ€™t have to... Up to 25% off all products? Get on it, girls!

Turkey Trot
(Yes, Iโ€™m riding a turkey).

Happy Thanksgiving yโ€™all! I hope your day is filled with kitchens warm from baking, pumpkin pies made with love and family and friends laughing together ๐Ÿ’•๐Ÿฆƒ And yes, those are homemade bread rolls in addition to pumpkin pies ๐Ÿคค Also thankful I wore pants that allow a good amount of stretch ๐Ÿ™Œ๐Ÿป #tiuteam #thanksgiving #thankful


Hope you all had a very Happy Thanksgiving! ๐Ÿ๐Ÿ‚๐Ÿฆƒ
I'm so grateful that Erich finally had a Thanksgiving off and we were able to spend it together with Sydney relaxing on the North Shore watching waves, drinking kombucha, and eating acai bowls. -
I'm thankful everyday that I get to be a part of a community of women that are focused on building each other up and just a little more thankful for all of you today.๐Ÿ’—
I am also beyond thankful my family gets to call this beautiful island home and all the friendships we've made here. I'm really hoping this won't be our last Thanksgiving on Oahu but if it is it was well spent and extra memorable. ๐Ÿค™ ๐ŸŒŠ

Adidas supports my workout ;)

Ending the night off with my very favourite pistachio ice cream. I made it myself. Here's the recipe: ๐Ÿ‘‡๐Ÿ˜‹
1 1/2-2 Cups Ice
1 Scoop Vanilla protein
1-2 Ounces Milk Substitute,
3 Tablespoons Egg Whites
1/4 Teaspoon Ground Cinnamon
3/4 C pistachios
You can use a Blender or food processor ๐Ÿจ โค๏ธ

So in love with evening runs lately! ๐ŸŒ…
I always avoided these late runs and took the dark as an excuse but once I've dragged myself out there a couple of times at the beginning of the winter, I really enjoy the quiet and calm scenary!
Now it's my favorite way to end a day, so even if you've had an stressful or bad day, you can't be upset after having a good sweat and watching a beatiful sunset ๐Ÿ˜Š
#toneitup #tiucommunity #tiugermany #tiuteam #tiu #tiunutrition #tiugirl #tiucheckin #running #sunset #littlethingsmatter

Can you guys guess what I๏ธ might be thankful for???! I๏ธ waited so long to adopt a kitty and this little guy has been a great little companion. Heโ€™s so smart and loves harassing me during my workouts ๐Ÿ˜น Side note: I๏ธm so freakin full! I๏ธ made the mistake of making a GF stuffing and now Iโ€™m stuffed full of it๐Ÿคฐ๐Ÿ‘ˆ๐Ÿปme with food baby. Really looking forward to a workout tomorrow since the last two days Iโ€™ve just been too busy for my toning moves. Hit me up if you wanna go for a run tomorrow ๐Ÿƒ๐Ÿปโ€โ™€๏ธ๐Ÿ’•Night TIU babes. @toneitup #tiuteam #tiula #tiu #tiu21 #tiumeals #tiuthanksgiving #tiugirl

Brain gains instead of muscle gains this morning ๐Ÿ™๐Ÿป I am teaching my exam sequence to a fellow Yoga teacher training peer today which is more nerve wracking than teaching my friends ๐Ÿ˜‚ but practice makes perfect and its best to make mistake with friends (thatโ€™s what I tell myself when I look back at my 20โ€™s too ๐Ÿ’ƒ๐Ÿผ๐Ÿฅ‚๐Ÿป๐Ÿ˜‚)
There are so many people starting yoga teacher training ๐Ÿ˜ if anyone has any questions, feel free to ask me. I am finished the course work and just have my exams left ๐Ÿ˜Š Canโ€™t believe in 9 days I may have my certificate ๐Ÿ™๐ŸปI could cry with pride! Anyway Happy Friday everyone โค๏ธ next weekend is December which means I wonโ€™t be the only one with Christmas decorations up ๐Ÿ˜‰
#tiuteam #tiugirl #tiuyoga #yoga #yogateacher #ytt #yogisofinstagram #vegan #vegansofig #crueltyfree #irishfitfam #irishstudent #yogahub #studying #personaltrainer #training #knowledge #growth #balance #happy #braingains #girlgains #blogger #irishblogger

This is my Thankful

Happy Thanksgiving babes!
When you stop and look around there is so much to be thankful for! ๐Ÿ’•
Iโ€™m thankful for:
โ€ข the love and support of my boyfriend, my family, my friends and the #tiuteam
โ€ข my health
โ€ข a warm and safe home
โ€ข waking up in the morning and a warm bed at night
โ€ข BootyCalls - the ability to workout
โ€ข the coffee after my BootyCalls
โ€ข cooking dinner with my boyfriend
โ€ข lazy weekends on the couch
โ€ข busy weekends with my loved ones
โ€ข Mondays for a fresh start
โ€ข cozy socks, warm blankets and yoga pants
โ€ข ...
What are you thankful for?

We are in high season with @shoptwoblooms @sandandsilver @mauroandco so days are spent making product or prepping orders. Today we poured our Lake & Sea candles & figured out our display & meal for our Saturday show.
Breakfast - Almond flour crepes w/ blueberry/raspberry coulis & a latte
Lunch - Veggies, chicken & popcorn
Snack - Rooibos espresso
Dinner - Broth w/ cabbage & homemade tapioca pudding

Started Thanksgiving off with the #turkeydaydash with my #bestrunningfriend and then went home and took a nap and then it was cooking prep time and enjoying time with family. Happy Thanksgiving everyone.

Successful day with friends, family, turkey trots, extra prosecco, movie watching & spending time with my hubs๐Ÿ™๐Ÿผโค๏ธ๐Ÿงก๐Ÿ’›๐Ÿ™Œ๐Ÿผ. Happy thanksgiving!
BRING ON Santa, Eggnog, presents, snowboarding, Christmas trees and snow!? Maybe??๐Ÿคญโ„๏ธ๐Ÿ˜๐ŸŽ„.
โ€ข #toneitup #tiuteam #tiugirl #tiurunner #tiunc #tiudownsouth #health #fitness #tiu21 #tiucommunity #tiucarolinas #tiudurham #tiulife #tiugirlboss #tiucheckin #tiulove #tiueastcoast #tiuinspo #inspire #wellness #tiunorthcarolina #tiufit #tiufam

Thankful for these two goofballs! Had a very successful first Thanksgiving away from home and cooked my first thanksgiving dinner on my own. I tackled a pretty big menu and spent majority of the day in the kitchen, but whatโ€™s thanksgiving without a full day in the kitchen? Also, itโ€™s near impossible to get a good picture with these two, so this will have to do ๐Ÿ˜‚ Wishing everyone a happy thanksgiving ๐Ÿ˜Š .
#tiuteam #tiuthanksgiving #thankfultiu #thankful #tiubayarea #tiugirl #toneitup

I love scrolling through my Instagram feed on Thanksgiving and seeing all the things people are thankful for. My heart is full and I'm so grateful for the sweet people I've been able to share this week with, and for all the little things that add up to make life beautiful.
Unpopular opinion: I've never really liked Thanksgiving food so this year I made this pretty rice bowl. The details:
- wild rice
- kale
- roasted cauliflower & brussel sprouts
- cinnamon roasted butternut squash
- white beans - pomegranate seeds
Happy Thanksgiving!

PMWO x3 short videos โค๏ธAb workout โค๏ธbest booty brun + Tricep toner
โค๏ธ5 min total body kettle bell
It felt like a bit of a #holidayhussle #tiuteam #tiuvancouver #tiugirl #tiucheckin #workout #fitisthenewskinny #toneitup

Tonight I took a break from #Studiotoneitup and did the #30repchallenge from the summer program #beachbabe5 and Iโ€™m AMAZED at how much easier it was since the last time Iโ€™d done it (in the summer I did it a lot!) and Iโ€™ve even gone up a set of weights since then! If we push to keep going we only get stronger! ๐Ÿ’ช๐Ÿผ๐Ÿ’ฆ๐Ÿ’— #tiu #tiugirl #tiumom #tiumomof4 #tiuteam #tiucommunity #tiucheckin #fitmom #fitmomof4 #fitmama #momlife #fitlife #fitnessjourney #fitnessmotivation @toneitup @katrinaascott @karenadawn

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