#toneitup

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Behind the scenes...right when we finished filming the new Sandy Sweat HIIT workout video (shared today on ToneItUp.com)!! ๐Ÿ’ฆ๐Ÿ”ฅ๐Ÿ‘™ These workouts combined with the @ToneItUp Nutrition Plan got us into the best shape of our lives!!! And now we're so excited for you girls to have these workouts in your hands & committed to the Tone It Up meal plan!!! ๐Ÿ™Œ๐Ÿผ Your results are going to be freaking ahhhmazing!!!! We know it first hand! If you haven't joined us for the Bikini Series, it's not too late- join us the link in our bio ๐Ÿ˜ฝ๐Ÿ˜ฝ ๐Ÿ‘‰๐Ÿผ @TONEITUP xx Your Trainers, K&K

17 LB DIFFERENCEย ๐Ÿ‘†๐Ÿ‘†๐Ÿ‘† How? Body recomposition-ing is when you replace fat with muscle. This is why people can gain weight but actually look the same or leaner. This is also why the weight scale should not be the only way you track progress #screwthescale. Remember that building muscle requires extra calories which means you can't always be in a calorie deficit. Resistance training a minimum of 3 days a week is the easiest way to work towards gaining muscle.

The difference between these two ๐Ÿ“ธ: 1. LEFT: weight training 5 days a week, 0 cardio

2. RIGHT: weight training 4-5 days a week, 1 day conditioning (#justgetfitconditioning for more details)
3. LEFT: constant calorie deficit - no bread, no rice, no pasta, always on a "diet" and depriving myself of certain food groups

4. RIGHT: maintenance calories or surplus calories 70% of the year. I eat all food groups, I enjoy carbs, I track macros 80% of the time, I don't deprive myself and have a good relationship with food

5. At 150 lbs I actually wear pants 2 sizes smaller. My lats on the other hand have torn several shirts and shredded the lining of my jacket #gainzย ๐Ÿ˜‚

If you told me i'd gain 17 lbs after I got married i'd have laughed, and then probably cried! Gaining weight can be scary but it can actually be beneficial for your mind and body. I wouldn't trade my strength for anything. No matter what you do, find something that works for you! #gainingweightiscool #transformationtuesday #strongissexy #gains #progress

#transformationtuesday ๐Ÿ‘Š๐Ÿผ It's not exactly what most people think of when it comes to before & afters, but for me, GAINING weight is a huge accomplishment for me! It's no secret that I'm an obsessive, ritualistic person. I've been that way since forever, and it became very extreme in high school. I developed an eating and exercise "obsession" I call it.. and I was barely 100lbs. At 5'6" I was rail thin. Fast forward to 2015 (left pic), and that same, obsessive person had come out to play again.. except I used the excuse of bodybuilding to justify this extreme lifestyle. I did show after show, and I was completely shredded. 117 lbs and probably 7% body fat.. I had NO curves whatsoever. Now, jump ahead to 2017 (right pic, just took this!) and I'm probably 132-135 (I don't weigh myself anymore) and 15% body fat (?). For the first time in my life I don't feel like I a twig, I have curves, I'm strong, I'm happy and I've let go of being obsessive about my lifestyle. Yeah, obsession breeds success.. but obsession can also consume you. I've been there. But I'm so proud that I've gotten where I am, and that I can look at my disordered habits of the past and know, in confidence, that I'll never be that person again. #gainingweightiscool [PS - If you have questions about how I've GAINED healthy weight feel free to just comment below.. I know there are many women who struggle with this like I did]

What a busy day! I feel like my days off are busier than me work days sometimes! Anyone else feel the same?! ๐Ÿ™‹๐Ÿป When I'm at work for almost 13 hours I don't have the time or energy to get anything else done so I'm usually cramming everything in on my days off ๐Ÿ˜ด My increasing running mileage over the past weeks paired with my gym workouts have also made me extra hungry, especially at 3pm ๐Ÿƒ๐Ÿปโ€โ™€๏ธ๐Ÿ‘Š๐Ÿป My go to snack lately has been vanilla @siggisdairy topped with berries, dark chocolate sea salt @purely_elizabeth granola, chocolate coconut @wild_friends, & dark chocolate PB @perfectbar chunks ๐Ÿ˜๐Ÿ’ฏ๐Ÿ“โœจ What's your go to afternoon snack?!

Happy #transformationtuesday !! Since the @toneitup Bikini Series started yesterday, I thought I would share my transformation since January 5th / my before photo for this challenge! My progress seemed to plateau after #LookForLove finished so I'm excited to get back on track with the #TIUBikiniSeries and #TIUNutritionPlan!!
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#toneitup #tiu #tiutransformation #tiuteam #tiuchallenge #tiugirl #tiucommunity #tiumember #tiucanada #tiualberta #tiuyeg #yeg #yegfitness #agentprovocateur #ap #mazzybikini

โ˜๐ŸฝJust about sums up the first full day of the #TIUbikiniseries & beginning of day 2 ๐Ÿ˜น๐Ÿ˜น๐Ÿ˜น๐Ÿ˜น
Anyone else?! Just eating ๐Ÿ’ฏ real food and great workouts can make you feel healthy AF ๐Ÿ˜น๐Ÿ’ช๐Ÿฝ๐Ÿ™Œ๐Ÿฝ *
Today's #tiubootycall was the 5 daily moves and the #sandysweaty HIIT routine ๐Ÿ’ฆ๐Ÿ”ฅ๐Ÿ’ช๐Ÿฝ๐Ÿ™Œ๐Ÿฝ๐Ÿคธ๐Ÿปโ€โ™€๏ธ it was good!
M1 was the piรฑa colada oats (๐Ÿ๐Ÿ๐Ÿ) and I'm about to grab a coffee โ˜•๏ธ๐Ÿค—๐Ÿ’ƒ๐Ÿป
Hope everyone is feeling as amazing as me right now ๐Ÿ˜‚ idk what it is, but I like it ๐Ÿคธ๐Ÿปโ€โ™€๏ธ๐Ÿ’ƒ๐Ÿป๐Ÿ’›๐ŸŽ‰ every bikini series challenge I get super excited and always see amazing results from everyone ... these vibes are contagious โœจ๐ŸŒŸ๐Ÿ’ซ๐ŸŒˆ Pants by @tonicactive
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#MyTonic #TonicAmbassador #StrongSmartBeautiful #NothingFeelsLikeTonic
#tonictribe #tonicactive
#tiu #tiugirl #tiuseattle #tiuteam #tiuplan #toneitup @karenakatrina @ToneItUp #tiumom #tiuteacher

Some days you just need to get into your sweats and pour a glass of red...even if it is 4:15. ๐Ÿท๐Ÿ‘Š๐Ÿฝ ya feel? #happyhealthyhumble

Day โœŒ๐Ÿผ of the #TIUBikiniSeries going strong! Featured in today's check-in, we have my pride and joy... little miss Abby โค๏ธ๐Ÿถ Fun fact about me: I'm obsessed with dogs. Seriously, like weird, over the top obsessed. I just love them so much ๐Ÿ˜๐Ÿ˜˜ hehe anyway, Abby is Dan (my husband) and I's 8 month old rescue chocolate lab/pit bull/boxer mix! Having a dog really keeps you active! ๐Ÿคธ๐Ÿผโ€โ™€๏ธ
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Pre-workout: 1/2 banana ๐ŸŒ
โœ…Workout: A20 at @alchemy_365 + 2 mile run ๐Ÿƒ๐Ÿผโ€โ™€๏ธ
โ“‚๏ธ1: pina colada overnight oats ๐Ÿ
โ“‚๏ธ2: pick me up chia seed pudding + cashews ๐Ÿฅ„
โ“‚๏ธ3: bikini wrap [chicken, red onion, bell pepper, spinach, salsa, guacamole] ๐ŸŒฑ
โ“‚๏ธ4: avocado smoothie ๐Ÿฅ‘
โœ…PMWO: Walk Abby ๐Ÿพ
โ“‚๏ธ5: leftover tahini tray dinner ๐Ÿด
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@toneitup @karenakatrina #toneitup #tiu #tiuapproved #tiuteam #tiucheckin #tiucommunity #tiuchallenge #tiugirl #tiusisters #tiumn #tiumeals #tiuplan #tiunutritionplan #health #healthyeating #healthyfood #healthy #fitfam #fit #fitness #fitnessmotivation #workout #run #running #runner #nutrition #realfood

These @perfectfit Pina colada ONOs are a dream ๐ŸŒด๐Ÿespecially with the coconut PF. โœจ I think I'm going to make bigger portions next time because these mini mason jars are just a tease ๐Ÿ™ƒ also want to do as @kp_tiu_ did and add some Greek yogurt. If you haven't tried the lemon honey ONOs from the 2016 BS - try them! They are so creamy delicious ๐Ÿ˜‹ Cheers to tropical treats ๐ŸŒŠโ˜€๏ธ
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@toneitup @karenakatrina #tiuteam #tiucheckin #tiunutritionplan #tiumember #tiubikiniseries #tiubikiniseries2017 #tiusharks #overnightoats #proats #tiu #toneitup

MOST RECENT

Happy Tuesday!! Dinner was the "tahini" tray dinner without the beans or the tahini! Haha! .
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#tiuriverside #tiusocal #tiu #tiuteam #tiucheckin #tiugirl #toneitup #tiuworkout #tiugirl #tiumeal #macrosbypao #macros #iifym #s2bm #paosfitworld #bikiniseries

So I didn't feel the need to post a transformation pic until now.. because UMM HELLO !! My results were incredible with just one crazy wrap. ๐Ÿ˜ฑ๐Ÿ™Œ๐Ÿฝ๐Ÿ˜ฉ WHAT ARE CRAZY WRAPS ? They lift, tighten and tone ANY area of your body in 45 minutes
Summer time is almost here, luckily I have 1 more crazy wrap for anyone interested ๐Ÿ˜ |Feel free to Comment or DM me for more info|
#SummerTimeFine ๐Ÿ‘™ #SummerBody #SummerBody2017 #GetItRightGetItTight ๐Ÿ’ช๐Ÿฝ๐Ÿ™Œ๐Ÿฝ #ToneItUp #TrimItDown

Oh, rainbow chard, you are so pretty (even though you taste like mud!) ๐Ÿ˜‘๐Ÿ˜œ Sooo I'll stick with #kale. But it was a fun experiment! Got in the daily moves (my pistol squat game is weak, y'all ๐Ÿ˜ณJust added a new goal to this challenge!), a leg video with @blogilates , #tushitgood with @karenakatrina AND the new Sweaty Sandy HIIT! ๐Ÿ’ฆ Sweet dreams! ๐Ÿ˜Š๐Ÿ’•
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#tiuteam #tiucommunity #tiufitness #tiu #tiucheckin #leancleangreen #lcg #tiuapproved #tiudfw #tiutexas #tiubabe #toneitup #tiugirl #beachbombshell #tiubombshell @toneitup @karenakatrina #tiustudent #tiuteacher #bikiniseries2017

Hey 2 days down! I wanted so badly to have candy at our staff meeting so I took 2 and put them in a box in my classroom for one day after the series! ๐Ÿ˜‚this quote reminded me too just keep going! Day 2 #tiucheckin M1: 2 egg muffins and bombshell shot M2: lemon poppyseed muffin M3:chickpea salad sandwich M4: cucumber and hummus and a small bag of smart air pop popcorn M5: lemon garlic chicken and broccoli ๐Ÿ˜‹ AND almost 120 oz of lemon water ๐Ÿ‘๐Ÿป have a fabulous night ladies @toneitup @karenakatrina #toneitup #tiuteam #tiubikiniseries

M5 #tiucheckin ๐Ÿ™Œ๐Ÿป this turmeric cauliflower rice has been on my mind since we were sent the new #bikiniseries program ๐Ÿ˜ I forgot carrots ๐Ÿคฆ๐Ÿผโ€โ™€๏ธ so I just added extra peas! I also added garlic and cayenne for kick! Today was busier/longer than I expected, but I stayed on track ๐Ÿ’ช๐Ÿป I can't believe all of this is just one serving!! Love it ๐Ÿ’› #tiugirl #tiuteam #tiumeals #tiunutritionplan #toneitup @karenakatrina @toneitup

Not waiting for Wednesday! ๐Ÿท Cheers babes!๐Ÿ˜˜

#bikiniseries2017 day 2๏ธโƒฃ! โ“‚๏ธ1: egg, avocado and daves killer toast. โ“‚๏ธ2: #tiuproteinbar โ“‚๏ธ3: went to lunch with my bosses, so I stayed #LCG with a Cobb salad, hold the bacon (self high five for that one!). โ“‚๏ธ4: banana and strawberries with almond butter and for โ“‚๏ธ5 my kids wanted burritos so I did a taco bikini wrap! Water intake was great, and as soon as my little crazies fall asleep the #tiuhusband and I will be doing HIIT and he daily moves! #tiuteam #tiucommunity #toneitup #tiumaidofhonor #tiubridalparty #tiumama @karenakatrina @toneitup

This guacamole quinoa salad was delicious today. Way too much for me to eat though! Workout is done. Meals were on point. Finally getting in a routine.M1: PB ONO M2 chia seed pudding with cashews. M3 this salad. M4 tiu bar. M5 tahini tray dinner. @toneitup @karenakatrina #toneitup #tiubikiniseries #tiubride #tiuteam #pmwo

True story. Today's morning workout was a Pilates equipment class. Kicked my butt per usual. Did get to try the new hiit workout but I'm looking forward to doing it soon!

#tiu #tiuteam #toneitup #tiumeals #tiudetroit #tiucheckin #tiubootycall #tiubikiniseries #tiubikiniseries2016 #tiumichigan #tiunutritionplan #tiunutrition #lg #lgfit #lgconfidencekinichallenge #lgconfidencekini #bbg #bikiniseries

Stretch & hydrate post work out. Always. Especially after a sweaty total body weighted cardio. I die every time. I waited til 4 to go to the gym today... not my favorite time. I felt like I was waiting all day to workout. I would rather get up and do it first thing, on my days off of course. Playing around with schedules since Day is moving her nap time. It's her world, I just coexist.

Another perfect day. Just have two more glasses of water ๐Ÿ’ฆ than I've completed all of my daily goals for today. Already have tomorrow's meals set and ready for tomorrow!
@toneitup @karenakatrina @karenadawn @katrinaascott
#toneitup #tiu #tiuteam #tiumember #tiubikiniseries #bikiniseries #bikinijournal #tiubikinijournal #daytwo #tiugirlsaroundtheworld #tiusouthflorida #tiulifestyle

Day 2!! Breakfast: banana otmeal pancakes & scrumble eggs lunch: brown rice & chicken stew. Dinner: yummy salad lol new to healthy Meal prepping and today i was amazed how good everything was.. ๐Ÿค—๐Ÿ˜‰ #toneitup #8weekchallenge #TIU #tuesdayfood #healthy #lifestylechange #newtothis #needabiggerlunchbag ๐Ÿ˜…

#tiucheckin Most of my meals shown here. M1: warm quinoa oatmeal bowl M2: zucchini egg muffins M3: K&Kale ๐Ÿฅ— M4: snap peas and hummus and M5: Tahini tray leftovers and kombucha. Day 2 โœ”๏ธ @toneitup #tiubikiniseries #toneitup #tiugirl #tiuteam #allthevegetables

Hiking alone is great, but hiking with a dear friend is even better! So many great convo's with this lady. Thanks @lizrobinsonphotography for venturing badger with me this spring/summer! #tiutricities #tiukennewick #toneitup #tiubikiniseries

Day โœŒ๐ŸฝDue to my night shift status my day 2 is just now starting! I woke up around 4:30 and got my booty call in! -5 DM & the new sandy sweat HIIT routine & a 20 minute walk with the pups. ๐Ÿถ My meals for today are: โ€ขM1- Smoothie (My own mixture of spinach, protein, blueberries, strawberries, banana, almonds, almond milk and chia seeds) โ€ขM2- yogurt โ€ขM3- turkey burger and sweet potatoes โ€ขM4- Kind bar โ€ขM5- leftover turkey burgers! ๐Ÿ˜‹ My meals aren't necessarily in that order because of wanting to eat dinner with my boyfriend and trying to figure out my night shift schedule! But I'm trying to keep my sugar intake for the beginning of my day! Can't wait for tomorrow ladies!! Lets do this! @toneitup @karenakatrina #tiucheckin #tiubikiniseries #tiuteam #toneitup

PM workout : 30 min walk while my kiddos had tennis lessons.

I'll be honest, today's #workout kind of kicked my a** ๐Ÿ˜…
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#toneitup @toneitup #tiubikiniseries #tiuteam #exercise #tiusanfrancisco #tuesday

Taco Tuesday version of the #tiubikiniwraps ๐ŸŒฎ๐ŸŒฎ #toneitup #tiuteam #tiugirl #tiubabe #tiuflorida #tiumiami #tiucommunity #tiunutritionplan #tiucheckin #TIUBikiniSeries #tiubikiniseries2017 @toneitup @karenakatrina ๐Ÿฅ—๐ŸŒฏ๐Ÿฅ™๐ŸŒฎ๐Ÿ‡ฒ๐Ÿ‡ฝ

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