Hello Everyone! Im back!I have had a heck of a busy year, moving to Texas and planning my wedding (which was in Georgia, btw.) So I was moving into our new place, trying to make this place seem lik…

I wanted to share this AMAZING recipe I found for a 5 ingredient granola (I added a 6th-chocolate chips!)...so healthy and the best tasting granola bar I have made yet! http://minimalistbaker.com/healthy-5-ingredient-granola-bars/ Healthy 5-Ingredient Granola Bars Serves: 10 bars Ingredients 1 cup packed dates, pitted (deglet nour or medjool)* 1/4 cup honey (or sub maple syrup or agave for vegan option) 1/4 cup creamy salted natural peanut butter or almond butter 1 cup roasted unsalted almonds, loosely chopped 1 1/2 cups rolled oats (gluten free for GF eaters) optional additions: chocolate chips, dried fruit, nuts, banana chips, vanilla, etc. Instructions Process dates in a food processor until small bits remain (about 1 minute). It should form a

On Instagram this week, I shared my Sunday ritual: I snuggle up on the couch with Winston and set myself up for the next week. I get out my calendar, plan my workouts, and sign up for yoga classes. This ritual isn't complete without a cup of coffee! ☕ Espresso with a splash of unsweetened almond milk is my go-to, but I also like to switch it up with other superfood sips. Right now I'm loving these buzzy drinks. They're super easy to put together and come with tons of health perks. Whip one up, grab a blanket, and snuggle up! Golden Milk Turmeric is an anti-inflammatory powerhouse! It protects your muscles and skin cells from oxidative damage, which keeps your bod in tip-top shape and your skin glowing. A compound called curcumin is what gives turmeric its magical abilities. Adding a pinch of ground pepper to turmeric helps your body get all the benefits. We love sippin' on Golden Milk (aka turmeric latte) to get all those anti-inflammatory perks in a totally yum morning treat. Serves 1 Ingredients: 1 cup unsweetened almond or coconut milk (from a carton, not a can) 1/2 tsp. ground turmeric 1/4 tsp. ground ginger 1 tsp. honey Pinch of cinnamon as a garnish Pinch of ground black pepper Directions: 1. In a pan over medium heat, add almond or coconut milk, ground turmeric, and ground ginger. Let simmer, whisking occasionally, for 5 minutes. 2. Remove from heat and add honey. Pour into a tea cup and add cinnamon and ground pepper. Chai Latte You'll see this sip at your local coffee shop, but the cartons of chai concentrate used at most shops and grocery stores are packed with added sugars that will spike your insulin levels and make you crash later in the day. Our homemade version is lower in sugar and extremely flavorful. Plus, the fresh cinnamon lowers blood glucose levels and nutmeg helps you have a great night's sleep! Serves 1 Ingredients: 1 whole clove 2 cinnamon sticks 3 thin slices of fresh ginger 1/4 tsp. ground cardamom 1/4 tsp. ground nutmeg 1/4 tsp. ground allspice 1 black tea bag 2 tsp. honey 1 cup unsweetened almond milk Directions: 1. In a pan over medium heat, add 1 cup water, cloves, cinnamon sticks, ginger, cardamom, nutmeg, and allspice. Let it reach a boil, then reduce to a simmer. Steep the spices for 5 minutes. Add the tea bag and steep for another 5 minutes. Remove from heat. Stir in honey and strain the liquid into a small bowl or mason jar. 2. In a pan over medium heat, add almond milk and use a whisk to help create froth while heating up. 3. Pour 1/2 cup of the chai tea into a tea cup. Add frothed, hot almond milk. Sprinkle with a pinch of cinnamon. Beet Latte We're all about colorful healthy treats. Beets have a beautiful deep red color and contain nitrates, which help your vessels relax and decrease your blood pressure. Studies have also found that nitrates can increase your stamina and ability to power through your morning Booty Call workout!¹ Check out our new fave sip below! We even have a step-by-step video, too! Serves 1 Ingredients: 1 small beet, peeled 1 cup unsweetened almond milk 1 tsp. honey 1/2 tsp. ground cinnamon 1/4 tsp. ground ginger Directions: 1. Preheat oven to 425 degrees. Wrap beet in foil and pierce with a fork a few times. Bake for 20-30 minutes, or until soft. 2. Blend all ingredients in a blender until smooth. Strain out the liquid using a strainer or cheese cloth. 3. In a pot over medium heat, add the liquid. Use a whisk to continuously stir until foamy and warm. Pour into a cup and sprinkle with 1/2 tsp. more cinnamon. Sources: 1. DIETARY NITRATE SUPPLEMENTATION REDUCES THE O2 COST OF LOW-INTENSITY AND EXERCISE AND ENHANCES TOLERANCE TO HIGH-INTENSITY EXERCISE IN HUMANS; Journal of Applied Physiology. Obsessing over these recipes?! You're going to LOVE the thousands of totally yum heathy meals in the Tone It Up Nutrition Plan! Join HERE for access to all of the delish dishes that will help you meet your fit goals! Cozy Up With These Trendy Sips - - - Tired of your morning cup of Joe? These 3 sips will spice up your morning!

YOGA FLOW & MEDITATION: "Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom." - Viktor E. Frankl

Here's a sample pre-contest & circuit training routine that are bound to fire up the fat loss furnace!

Butternut Squash Chili - - yellow onion, diced, garlic cloves, diced, jalepeno, diced, olive oil, ground turkey, can black beans, water or vegetable broth, butternut squash, cubed, can diced tomatoes, chili powder, garlic powder, salt, cilantro garnish (optional), In a large pot over medium heat, add olive oil, yellow onion, garlic, and jalepeno. Sauté for 3 minutes.; Add turkey and break up into pieces inside the pot. Cook until all sides are browned, about 15 minutes.; Drain the canned beans, then add beans & remaining ingredients. Raise to a boil then reduce to a simmer. Cook for 30 minutes. Optional to top with cilantro when serving.; -

https://tiu-assets.s3-us-west-2.amazonaws.comYour 3 Ingredient Cookie! Tone It Up :) - We're bringing back one of our favorite recipes from last year!!!! Your 3 Ingredient Cookie! Healthy cookies don't get any easier than this! You can add whatever you'd like to them too! As long as it's

Easy Lean Chili - - 90% lean ground turkey, tomatoes, kidney beans, drained, pinto beans, drained, olive oil, chili powder, garlic powder, of salt, In a large pot, cook the turkey with olive oil.; After 5 minutes, add beans, spices, & other ingredients!; Cook until heated through.; -

We asked the Tone It Up founders Karena Dawn and Katrina Scott their tips on eating a balanced diet. And yes, it does involve dessert!

GET ON THE BALL! It's time to sculpt your sexy body with these amazing stability ball moves! This isn't your basic ball routine. You'll be working every muscle group for a rapid fire sweat sesh that tones all over in under 10 minutes. LET'S GET TO IT! We love using the stability ball at home and at the gym. It's a spectacular tool for toning from head-to-toe while engaging your core... BIG TIME! Virtually every exercise using an this ball engages your abs, obliques and lower back for a stronger, tighter midsection! MOVE GUIDE Download your PDF printable HERE! Right Click and select

Hi beautiful! How are ya feelin' today? We're four days into the BIKINI SERIES and girl you're on fire!🔥As we head into the weekend, keep up your incredible momentum! Today we're sharing a total body routine that's perfect for a quick toning sesh — it works your entire body in just seven moves! We love fast and super effective routines like this because they majorly boost your metabolism and sculpt your total bod FAST. You can squeeze this in anytime ~ before work, on your lunch break, when the kids are napping, or when you're traveling. Or you can pair this routine with any of your other fave TIU workouts! And remember, you can head to your Studio Tone It Up app any time for tons more toning and all your Bikini Series workouts! And because we love you SO much, we're sharing a bonus recipe with you today! Make this delicious smoothie after you crush your workout! It's full of body-loving nutrients and has plenty of protein to replenish your gorgeous muscles. Plus it's full of peanut butter goodness cuz that's Miss Karena's fave! 😻 Snap a pic of your smoothie and share it with us on the 'gram! Love you girl!! Get your Bikini Series workouts in your Studio Tone It Up app for iOS and Android! You can also watch on YouTube & Apple TV HERE! Download your printer-friendly version HERE! Peanut Butter

Atlanta babes brought the HEAT yesterday!!! We miss you already but we're so excited to meet our Tampa girls tomorrow and then off to Miami on Sunday! ☀️ We love Miami with its beautiful beaches, vibrant energy, and fun, welcoming vibe! Last time we were in Miami we had so much delicious food ~ the restaurants here are unbelievable! We’re still thinking about an arroz con pollo dish we tried! So to celebrate our Miami Tour stop, we’re sharing our TIU approved spin on the dish. The flavors are so good…and you know how much we love garlic and paprika! ;) Enjoy babe! Arroz Con Pollo 4 servings Ingredients: 1 Tbsp. coconut oil 4 6 oz. chicken breasts 1/4 tsp. salt 1 yellow onion, diced 4 cloves garlic, diced 1/4 tsp. paprika 1 red bell pepper, chopped 1/2 cup tomato sauce 3/4 cups brown rice or quinoa 1 1/2 cups vegetable broth 1/2 cup frozen peas, thawed Directions: 1. In a large pot or pan, add coconut oil and heat to medium. Add the chicken and sprinkle with salt on top. Cook on both sides for 6-8 minutes. Remove chicken and transfer to a plate. 2. Add the onions, garlic, paprika, peppers, and tomato sauce to the pot or pan and cook for 4 minutes. Next, add the rice or quinoa and broth and bring to a boil, then reduce heat to a simmer. Cover and cook for 25 minutes. Add the chicken back into the pot and cover. Cook for 15 more minutes. 3. Add peas and stir into the mixture. Cover and cook for 5 more minutes. Enjoy!