#lgweighttrainingplan

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Knowing that I’m not going to get to the gym tomorrow I jumped ahead to @laurengleisberg Friday workout (Glutes & Shoulders). I really need to work on more lower body strength training as this is by far my weakest area. Nothing too crazy as far as weights - kept things light and did a lot of body weight training and used my resistance bands. Slow and steady 😊 SIBO UPDATE: this morning my bloating was so minimal - by far the best it’s been since starting my treatment. I’m just finishing up my 2 weeks of Rifaximin and I’m going to start another round tomorrow. So happy it’s actually helping as for methane dominate SIBO (such as what I have) it usually only works in about 30% of cases (if that). So I’m feeling blessed to finally see some progress. 🙌🏻 💪🏻 . . . #lgsweatsesh #lgsw2018 #lgaccountability #LGFitForLife #LGSweatSeshSelfie #lgsisters #lgfallchallange #lgcommunity #lgchallenge #lgcheckin #lgweighttrainingplan #lgmoms #laurengleisberg #pelvicfloor #pelvichealth #pelvicfloormuscles #pelvicorganprolapse #pelvicfloordysfunction #tiu #tiuteam #tiucanada #guthealth #tiucommunity #tiumom #tiugirl #ibs #tiumotivation #tiusk #sibo
Basking in the sun during this brief break we have from the rain . . Is anyone else working outside, and walking, and doing anything possible just to be outside for a brief second? . There’s nothing that calms me like a walk on a trail, sunlight on my face, and some music in my ears . . What’s your favorite way to find your inner peace? . . 📸 @rmstrecker
⭐️#lgfallchallenge W3D3 Back & Biceps ⭐️5 x 30:30 Cardio bursts ⭐️10 mins on the elliptical ⭐️Will probably get in an evening walk . . #lgaccountability #lgsweatseshselfie #lgweighttrainingplan #unicornsfallforlg #lgsisters @laurengleisberg #gymselfie #vacationworkout
FOUR rounds of “Death By Burpees” - seriously what is the deal with burpees this week??!! I can’t escape them 😂. I figured since it was the ✨last✨ Extreme Workout of #LGFallChallenge I’d go balls out and push myself to do 4️⃣ rounds. Mission accomplished ✔️ - and now I won’t have use of my upper body tomorrow 🚼. I kept my weights lighter since I knew it would be higher reps but nothing can help make 28 total minutes of burpee intervals any easier 😩. Feeling 💯 now that it’s done...how is there only 1 more workout left in this challenge?! These 5 weeks have flown by - I’m already getting pumped for the Fitmas challenge 🎄. Time to get back to #MomLife - kiddos are off school today and tomorrow so any extra patience you want to send my way would be greatly appreciated 💁🏼‍♀️. Have a fab day babes!! xoxo 😘 #toneitup #tiu #tiuteam #studiotoneitup #tiucheckin #tiucommunity #tiurunner #tiubootycallbabes #tiumom #tiumama #tiumerbabes #tiumeals #tiuapproved #tiunutritionplan #tiuplan #MyTIU #shareloveinspiresweat #tiumichigan #tiulifestyle #ItsTheTIULife #UnitedNationsOfTIU #TIUCharliesAngels #lgweighttrainingplan #lgsisters #lgaccountability #lgcommunity #unicornsfallforlg #lgfallchallenge @toneitup @laurengleisberg @honestlyamylynn @sixfootfit @sofias.gratitude @lucile_findingbalance
. L.I.ST= 💗.💫.💦.✈️ . What's on your next LIST? . *Live *Inspire *Sport *Travel . . Here is mine: . *Live- My passion is Yoga 🧘‍♀️ *Inspire - To travel more 🏝 *Sport- Signed up for Santa 5K🎅🏻 *Travel - Next is Philippines 🇵🇭 . . Your turn; Whats on your next LIST? . . Comment below 👇 . . . . 📸 @wylander . #tiucalifornia #tiucheckin #tiunutritionplan #tiusandiego #tiu_mer__mazing #leancleanandgreen #tiuyogi #tiucommunity #tiubombshell #toneitupteam #lgaccountability #lgsisters #lgsandiego #lgcalifornia #lgweightraining #lgweighttrainingplan #TIUteam #TIUcommunity #TIUgirl #TIUbabes #tiu31challenge #TIUaccountability #TIUplan #getstretchysquad #StrongerTogether #tiucheckintrain #tiu31 #tiufallchallenge #lgfallchallenge #getstretchy
A little preview from today’s workout with @laurengleisberg 👆🏻(swipe left)⬅️ . Sound on 👂🏻 . . Today is my daughter second birthday so I will probably stray a bit off the meal plan and have some cake tonight! My bloating from SIBO continues to improve (I’ve lost about 5 lbs in just bloat these past 2 weeks) so I’m hoping that a little cheat night won’t through my digestive system completely off course. I have a follow up today with my NP so I’m excited to finally share with her that I’m starting to make some progress after 2 months of treatment. I’m anxiously awaiting to hear when I can retest for SIBO and hopefully move on to the next phase if I’m in the clear. I’m a very impatient person and I know that healing takes time...To be continued ✍🏻....... 💪🏻 #lgsweatsesh #lgsw2018 #lgaccountability #LGFitForLife #LGSweatSeshSelfie #lgsisters #lgfallchallange #lgcommunity #lgchallenge #lgcheckin #lgweighttrainingplan #lgmoms #laurengleisberg #pelvicfloor #pelvichealth #pelvicfloormuscles #pelvicorganprolapse #pelvicfloordysfunction #tiu #tiuteam #ibs #tiucheckin #tiucommunity #tiumom #tiugirl #strengthtraining #tiumotivation #digestivehealth #sibo
Shoutout to the girls that I love having in my life. The girls that get me. The girls that help me, motivate me, allow me to flourish and help me on my way to being the best me possible 💗 . #wcw #womancrushwednesday #tiuteam @toneitup @laurendamhof.tiu
. ⭐️What are you GRATEFUL for today?⭐️ . . I am so THANKFUL that I finally have the tools & knowledge to live a healthy & active lifestyle & all thanks to the @toneitupnutrition & @toneitup that makes it so easy to live this healthy lifestyle. . . This was my healthy yummy dinner yesterday! . Recipes from the #tiu31 challenge nutrition plan. . . What are your favorite recipes from the plan so far? . . #tiucalifornia #tiucheckin #tiunutritionplan #tiusandiego #tiu_mer__mazing #leancleanandgreen #tiuyogi #tiucommunity #tiubombshell #toneitupteam #lgaccountability #lgsisters #lgsandiego #lgcalifornia #lgweightraining #lgweighttrainingplan #TIUteam #TIUcommunity #TIUgirl #TIUbabes #tiu31challenge #TIUaccountability #TIUplan #ShareLoveInspireSweat #StrongerTogether #tiucheckintrain #tiu31 #tiufallchallenge #lgfallchallenge #lgc
Why do YOU workout? Most days I workout for all those reasons there ⬆️ but today’s sweat sesh was desperately needed after a challenging morning getting the kiddos off to school. Seriously though - is it that hard to get dressed and eat breakfast? I think not. Especially when said breakfast is cooked by someone else. #Kids 🙄. I’d kill to have someone cook me food and hand me my outfit and then brush my hair and drive me around. Right?! Tell me I’m not alone 😂. I did manage to get #LGFallChallenge W5D3 done before the chaos ensued and as soon as the little guy was snoozin’ I got to sweatin’ with the Daily Moves + Quick HIIT 💦. “Death By Burpees” is what today’s Bootycall should be called but I ain’t mad about it 💁🏼‍♀️. Off to shower and get this day started! PS - all the feels from everyone’s love on my last post 💗. There’s nothing better than a community of women who just get it and I love you all for it!! Happy hump day! Now go slay babes ⚔️. xoxo 😘 #toneitup #tiu #tiuteam #studiotoneitup #tiucheckin #tiucommunity #tiurunner #tiubootycallbabes #tiumom #tiumama #tiumerbabes #tiumeals #tiuapproved #tiunutritionplan #tiuplan #MyTIU #shareloveinspiresweat #tiumichigan #tiulifestyle #ItsTheTIULife #UnitedNationsOfTIU #TIUCharliesAngels #lgweighttrainingplan #lgsisters #lgaccountability #lgcommunity #unicornsfallforlg @toneitup @laurengleisberg @honestlyamylynn @sixfootfit @sofias.gratitude @lucile_findingbalance
#humpday feels. Up extra early for LG conditioning and a doctor’s appointment before work, and a coffee IV is going to be necessary to get me through this day! . . . . . . . . . . . . . . #lgsisters #lgaccountability #lgweighttrainingplan #lgfallchallenge #lgmealplan #unicornsfallforlg #tiudoeslg #tiuteam #tiuphilly #tiulawyers #lawyerswholift #girlboss #fitchick #bossbabe #girlswholift #healthylifestyle #fitness #motivation #cardioishardio #isitfridayyet #lawyerlife #runsoncaffeine
#TransformationTuesday + a good ol’ Public Service Announcement so listen up ladies 📣. Take a close look at these 2 pictures - on the left I am 11 days post c-section with my third baby. A week after that photo was taken I weighed in at the dr’s office at 147 lbs. Today, 15 months postpartum, I was back at the same dr’s office for my yearly exam...same scale...same body...1 lb difference. Now if I cared even a tiny bit about that number I could fall into a tailspin of “I only lost 1 lb in 15 months??!” But guess what? I don’t give a flying you-know-what about that number 💁🏼‍♀️. Because not only does it not define me, but it doesn’t even come close to reflecting my actual health. I tried for years to get below 140 lbs. I thought if I was in the 130’s I’d be “skinny”...”fit”...”healthy”. Nope. No. Not even close. I ditched the idea of being skinny a long time ago and realized being STRONG is so much freakin’ cooler 💪🏼. The scale may say that I only lost 1 lb in over a year but the pictures tell a completely different story. The way my clothes fit tell me I’ve lost weight. The way my body feels proves to me I’ve gotten stronger. Muscle weighs more than fat - we all know this. So why are we so focused on that little number staring up at us when we know our bodies are strong, healthy, capable. Ladies - push that scale back to the dusty corner of your bathroom closet. Or better yet - throw it away. You don’t need it. You need to keep your head up, your eyes on your goals, your body moving with intention and your food fueling you along the way. So say ✌🏼 out to the scale. Bye Felicia 👋🏼. And then go live that beautiful life you so deserve babes - you’re worth it 💗 xoxo 😘 (PS - today’s Bootycall ➡️ #LGFallChallenge W5D3 Conditioning Workout + Isolated Glutes + TIU Daily Moves...see ya in the AM!)
Is it Friday yet? Damn only Tuesday!?😭 Time seems to be moving at a snails pace today. Even my workout seemed to drag on forever. Crushed out 30 mins on the elliptical but it felt way longer than that. I have the most amazing new coffee cup thanks to @mrszaki306 ❤️ - I’m gunna need my coffee to keep me motivated to power through this slow moving day ☕️ 💪🏻 #lgsweatsesh #lgsw2018 #lgaccountability #LGFitForLife #LGSweatSeshSelfie #lgsisters #lgfallchallange #lgcommunity #lgchallenge #lgcheckin #lgweighttrainingplan #lgmoms #laurengleisberg #pelvicfloor #pelvichealth #pelvicfloormuscles #pelvicorganprolapse #pelvicfloordysfunction #tiu #tiuteam #tiucanada #tiucheckin #tiucommunity #tiumom #tiugirl #tiumotivation #fallfashion #coffee #october
I got up earlier today so I could get in a workout before flying to Southern Oregon for the last week of my US trip. I accidentally did #lgweighttrainingplan3point0 W5D3 Shoulders & Abs (instead of #lgfallchallenge ) with a 2nd round of the finishers and 3 x 15 hip thrusts to add in a little bit of glute work. I also did 5x 30:30 alternating jumping jacks and modified burpees and 10 mins on the stationary bike. . . #lgweighttrainingplan @laurengleisberg #lgsisters #unicornsfallforlg #lgaccountability #homegym #vacationworkout
✨Just came on here to say for the millionth time I L O V E @studiotoneitupjillian ✨ If you are in the mood for major upper body burn, get to the studio right now 🔥🔥 I dare ya 😉 . Jillian, please move to STL so I can take your classes in person on the regular. Sound good? 👌🏻 . #tiuteam #tiu31 #tiubootycall #studiotoneitup @sequinjillian @toneitup @laurendamhof.tiu
After a weekend full of workouts that aren’t my go-to style, I was ready to get back in the gym today! . It felt great to try out @laurengleisberg new #LGweighttrainingplan 3.0 It was a quick and efficient workout, exactly what I was looking for! I’m excited to experiment with this plan for the next couple of months!. . How about you? What is your favorite workout style and why? . #LGaccountability #LGsisters #LGgymdate #bandiergirl . 📸: @fitgirlinflight
Starting the week out strong with @laurengleisberg Legs & Arms workout! I can’t believe this challenge is already in week 5 of 8. Looking forward to what LG will have next 💪🏻 . . . On a totally opposite note I’ve been having this strong urge to take some type of healing class - like Reiki. I have no idea why I’ve never even had a Reiki session myself but I just continue to feel this strong pull towards learning more about natural & energetic healing therapies. Has anyone had a Reiki session before or do you teach it? I’d love to hear more from anyone who is willing to share their experience or expertise in any type of energy healing 🙏♥️✨ . . . 💪🏻 #lgsweatsesh #lgaccountability #LGFitForLife #LGSweatSeshSelfie #lgsisters #lgfallchallange #lgcommunity #lgchallenge #lgcheckin #lgweighttrainingplan #lgmoms #laurengleisberg #pelvicfloor #pelvichealth #pelvicfloormuscles #pelvicorganprolapse #pelvicfloordysfunction #tiu #tiuteam #tiucanada #tiucheckin #tiucommunity #tiumom #tiugirl #tiubootycall #tiumotivation #reiki #reikihealing #energyhealing
. 🍁Its so beautiful here in Nevada City.🍂 . Visiting my bestie @shaunaclizbe 👯‍♀️ . . Hiked to #emeraldpools 🌲🏞💎 . . It finally feels like fall!!🐿 . . 💫Life is not a problem to be solved, but a reality to be experienced. 💫Soren Kierkegaard⭐️ . . 📸 @wylander . . . Share *Love *Inspire *Sweat . PURPOSE*PASSION*POSITIVITY . . . #tiucalifornia #tiucheckin #tiunutritionplan #tiusandiego #tiu_mer__mazing #fallflexibility #tiuyogi #tiucommunity #tiufamily #tiulove #tiulife #tiubombshell #toneitupteam #lgaccountability #lgsisters #lgsandiego #lgcalifornia #lgweightraining #lgweighttrainingplan #TIUteam #tiucheckintrain #TIUcommunity #TIUgirl #TIUbabes #tiu31challenge #TIUaccountability #TIUplan #ShareLoveInspireSweat #StrongerTogether #tiu31
There’s nothing better on a cold blustery fall day than Turkey Pumpkin Chili from the #TIUNutritionPlan . I froze a few servings the last time I made it and it was perfect for a day like today when I’m short on time but still want to stay on track 🙌🏼. It’s been the Mondayest of Monday’s over here 🙄 but a sweaty workout and a tasty meal always puts me in a better mood. PMWO ➡️ #LGFallChallenge W5D1 Legs & Abs + Plyometric Circuit and my legs are officially 💀. I’ll make up the TIU booty workout over the weekend because there’s no way my legs would have survived 🚼. Time for a quick shower before the little guy wakes up and then it’s dinner prep, parent teacher conferences and the never ending laundry battle. Hope your Monday is flying by babes!! xoxo 😘 #toneitup #tiu #tiuteam #studiotoneitup #tiucheckin #tiucommunity #tiurunner #tiubootycallbabes #tiumom #tiumama #tiumerbabes #tiumeals #tiuapproved #tiuplan #MyTIU #shareloveinspiresweat #tiumichigan #tiulifestyle #ItsTheTIULife #UnitedNationsOfTIU #TIUCharliesAngels #lgweighttrainingplan #lgsisters #lgaccountability #lgcommunity #unicornsfallforlg @toneitup @laurengleisberg @honestlyamylynn @sixfootfit @actively.jen @sofias.gratitude @lucile_findingbalance
Today I finished up week 3 of the #lgfallchallenge with W3D3 Conditioning Workout plus the Glute Guide Accessory Workout. I did that one instead of the Plyometrics because I didn’t have it in me to do more jumping and squatting etc. I also did 5 mins on the stationary bike. My legs were shot after about 3 mins so I didn’t make it all the way to my intended 10. I’m sure my body is still recovery from my race on Saturday. . . #lgsisters #lgaccountability #lgsweatseshselfie @laurengleisberg #homegym #vacationworkout #lgweighttrainingplan
Fact: I have talked down to myself almost everyday of my life until about 2 years ago. Fact: I have been working for at least the last 2 years consistently to improve my mental, physical and emotional self. Fact: I feel sexier, stronger and more self confident today than I ever have in my life. The journey to self love is one of the hardest to do. We fight so many things. If you aren’t happy right now take a second to find out why! What can you be doing to change? If you think that sitting around on your ass and hoping for change to just appear in your lap.... well you are gonna be waiting a lifetime. YOU ARE THE ONLY PERSON THAT CAN CHANGE YOUR LIFE! I am not perfect. I still struggle . But everyday I try to be a better version of me . . . . . . . . . . . . . . #LGAccountability #LGSweatSeshSelfie #LGSanDiego #LGCalifornia #LGSisiters @laurengleisberg #LGWeightTrainingPlan #LGFallChallenge #UnicornsFallforLG @msrachelhollis #Last90DaysSquad #Last90Days #Last90DaysChallenge #TIUteam #TIUsandiego #TIUnutritionguide #TIUplantbased #TIUvegan #TIUcheckin #TIUcommunity #TIU31 @toneitup
Diving in headfirst the first Monday after vacation! Feels good to be back at it. Since I missed a week, it was LGW4D1 chest and shoulders for me this morning. Happy Monday! . . . . . . . . . . . . . . #lgsisters #lgaccountability #lgfallchallenge #lgmealplan #lgweighttrainingplan #unicornsfallforlg #tiudoeslg #tiuteam #tiuphilly #tiulawyers #lawyerswholift #girlboss #fitchick #bossbabe #girlswholift #healthylifestyle #fitness #shoulderworkout #fitnessmotivation #grind #getitdone #nevermissamonday #backatit
Happy Sunday babes!! After a lazy morning with the fam I checked off all the typical Sunday TIU girl chores: meal planning ✔️ groceries ✔️ meal prep ✔️ workout ✔️. I had an abundance of ripe bananas so the kiddos and I baked up some delicious treats for snackin’ on this week. Banana Bread Chocolate Chip Oat Breakfast Bars (or bedtime snack bars if you like a sweet treat at night like me 🙋🏼‍♀️) + Honey Whole Wheat Chocolate Chip Banana Bread 😍. Both recipes can be found on @ambitiouskitchen ’s website - you won’t be disappointed, Monique knows her baked goods 🙌🏼. Time to get some sleep so I can kick off Week 5️⃣ of the #LGFallChallenge tomorrow! And lastly, a huge congrats to @katrinaascott and @llbrisco as they get ready to welcome baby Bella into the world!! 🎉 I’ve seriously been stalking their pages and stories for any sign of baby’s arrival 👀 - yup, I’m that creeper 🤷🏼‍♀️. I just love birth stories and all things babies - can’t wait to hear all about it!! Good luck Kat and Brian! 💗. See ya in the AM babes...’Night! xoxo 😘 #toneitup #tiu #tiuteam #studiotoneitup #tiucheckin #tiucommunity #tiurunner #tiubootycallbabes #tiumom #tiumama #tiumerbabes #tiumeals #tiuapproved #tiunutritionplan #tiuplan #MyTIU #shareloveinspiresweat #tiumichigan #tiulifestyle #ItsTheTIULife #UnitedNationsOfTIU #TIUCharliesAngels #lgweighttrainingplan #lgsisters #lgaccountability #lgcommunity #unicornsfallforlg @toneitup @laurengleisberg @honestlyamylynn @sixfootfit @actively.jen @sofias.gratitude @lucile_findingbalance
#tiumealprepsunday ✔️👩🏻‍🍳 . On this week’s menu: ✨Breakfast - Oatmeal ✨Lunch - @barefeetkitchen Southwest Chicken Skillet [3rd time making this gem 🤤] / leftovers ✨Snack [aka dessert right after lunch and then afternoon slump pick-me-up] - @fitfoodiefinds Oil-Free Pumpkin Chocolate Muffins + protein bar ✨Dinner - Chili/FFF Honey Ginger Chicken/Beef & Broccoli/Pizza . Hope you have had a fun weekend doing what you love 💗 Onto Week 3! . #tiumealprep #mealprep #mealprepsunday #mealplan #tiu31 #tiuteam @laurendamhof.tiu @_._j.g_._
Crunch time! I love that I can escape the city in just a few minutes and get a good outdoor workout in. Going up I powered through and pushed hard, but going down I took my time and enjoyed the cool air and basking in the sun. 50 minutes round trip 😎. . . . Now it’s time for meal prep, laundry, and cleaning 🤪
Hi ladies, just checking in to say hiiiii!👋 I kinda slipped off the workout mat, but that's ok, I know I'll get back there soon...very soon. Been dealing with quite a load on my plate and slowly things are falling into place, slowlyyyy. 💝Funny thing, I keep checking in to see if baby Bella has made her appearance yet! @katrinaascott 😊 I'm a sucker for babies and loving all the newborns in our community here!💛 Congratulations to all you new mommies! You're doing amazing🤗 🌜Sunday evening and I'm about to plug in my earphones and listen to Karenas speech at the @powerupladies conference / @localemagazine 💚 Karena has always been such a great inspiration to us all and I just know I'm going to either be crying or have goosebumps while listening to her speak. Probably both. Can't wait. 😊🤗💝 @karenadawn Goodnight my team.❤️❤️❤️ See you soon, in workout mode.😘 #tiuteam #tiucommunity #tiugirl #tiubootycall #tiumeal #tiucheckin #tiunutritionplan   #tiueurope #tiumember   #tiulifestyle @toneitup @karenadawn @katrinaascott @toneitupnutrition #lgslaytheday #lgcommunity #lgsisters #lgaccountability #strongnotskinny #lgweighttrainingplan #lgweighttraining #tiudoeslg #lgfallchallenge @laurengleisberg #sarahbethyogaapp @sarahbethyoga
Had such a good run this afternoon! Went harder than I have been able to for a long time and only had minimal pain. . . Yesterday I worked from home and didn’t workout at all because I still wasn’t feeling great. I went to bed feeling lazy and like I didn’t accomplish anything.😟. . . Today I decided I would work out regardless of how I felt, even if it was just a few minutes of yoga. Well, I woke up and got a good #tiubootycall in. I did some yoga and a few different @toneitup videos on YouTube and worked up a good sweat! Then this afternoon I went for a run. I feel so good when I move my body! I think I have sweat all the sickness out by now lol 😅
“Boys, look at the camera and smile.” 🤪 We don’t have very many ‘picture-perfect’ photos to hang on the wall, but like Papa said today, these are the photos we will look at years from now and tell stories about 💙 . Started this Saturday early with a 3 mile walk with @tiu_joystl ... then onto the pumpkin patch ... and now onto a shopping date with my husband. Yea, I’ve loved today. . How has your Saturday been?? #tiuteam #tiu31 @laurendamhof.tiu @_._j.g_._
It's a Sweaty Saturday Morning! Completed LG's Week 4 conditioning #workout !! I made it through 3 rounds 😮 .. that was rough lol Now time to get ready for brunch with some friends 😊 @laurengleisberg #lgfallchallenge #lgcommunity #lgsisters #lgaccountability #lgfitness #lgweighttrainingplan #tiudoeslg #tiuteam #tiunewyork #tiuastoria #tiunurse #tiugirl #toneitup #accountability #fitjourney #fitlife #fitgirl #fitness #strongnotskinny #sweatyselfie #pushyourself #sweatloveandrepeat #
Done and dusted ✅ Ignore the mess, the spare bedroom houses all the clean laundry I don’t want to put away 🤣 Got in the Super crazy HIIT workout form the #lgweighttrainingplan ALL the burpees 🙌🏻 #burpeequeen 👑 Happy National Burpee Day!!! #lgfallchallenge #unicornsfallforlg #lgaccountability #tiu #tiuteam #toneitup #tiu31 #tiu31daychallenge #tiugirl
Happy Flex Friday babes! 💪🏼 I realllllly struggled to find the motivation this morning but I love a good arm day so I pushed through the I don’t wanna’s and got it DONE 🙌🏼. LG Week 4 Glute Accessory + TIU Daily Moves + #LGFallChallenge W4D5 Biceps & Triceps. ✌🏼rounds of the Finishing Circuit + 5 minutes of burpee intervals for my HIIT add on because apparently it’s National Burpee Day 🤷🏼‍♀️. It may be cold and gloomy here today but it’s Fri-YAY and that’s something to celebrate 🎉! Cheers to the weekend babes! 🥂 xoxo 😘 #toneitup #tiu #tiuteam #studiotoneitup #tiucheckin #tiucommunity #tiurunner #tiubootycallbabes #tiumom #tiumama #tiumerbabes #tiumeals #tiuapproved #tiunutritionplan #tiuplan #MyTIU #shareloveinspiresweat #tiumichigan #tiulifestyle #ItsTheTIULife #UnitedNationsOfTIU #TIUCharliesAngels #lgweighttrainingplan #lgsisters #lgaccountability #lgcommunity #unicornsfallforlg @toneitup @laurengleisberg @honestlyamylynn @sixfootfit @actively.jen @sofias.gratitude @lucile_findingbalance
. 💕AS YOU ARE💕 . . Happy #TIUflexFRIDAY babes! . . Wishing you all a great weekend! . What are your plans this weekend? . Im going to see my best friend @shaunaclizbe in Nevada City & cant wait to see her & make new memories together! . . . . 📸 @wylander . . Share *Love *Inspire *Sweat . PURPOSE*PASSION*POSITIVITY . . . #tiucalifornia #tiucheckin #tiunutritionplan #tiusandiego #tiu_mer__mazing #leancleanandgreen #tiuyogi #tiucommunity #tiubombshell #toneitupteam #lgaccountability #lgsisters #lgsandiego #lgcalifornia #lgweightraining #lgweighttrainingplan #TIUcommunity #TIUgirl #TIUbabes #tiu31challenge #TIUaccountability #TIUplan #ShareLoveInspireSweat #tiucheckintrain #tiufallchallenge #lgfallchallenge #tiuflexfriday #tiuteam #tiu31
Perfectly placed cat tail [thanks Tink 😹], don’t mind if I do 💪🏻 5 Toning Moves done with some added toddler weight for this morning’s #tiubootycall 🔥 . Honestly, I was thinking of skipping my morning workout due to an unexpected and scary event with my youngest before 4am, but let me tell you, these Toning moves are saving me! That being said, I plan on getting the scheduled video in for my #pmwo to finish off the work week on a high 👌🏻 Happy FRIDAY 🎉 . . #tiuteam #tiu31 #studiotoneitup #tiuflexfriday @toneitup @laurendamhof.tiu
Good Morning and Happy Friday! W4D5 Biceps & Triceps was going great, I used slightly heavier weights and was feeling great - and then my arms gave out on that final plank. 🙄 Shoutout to our TIU Sister @ironmanky2018 who competes in Ironman Louisville on Sunday! Go Julie! 💪🏻💥💕 Wishing all a good weekend! @laurengleisberg #lgweighttrainingplan #unicornsfallforlg #lgaccountability #lgsisters @toneitup #tiuteam #tiu40plus #tiu50plus #tiuflexfriday
To be honest I HATE the conditioning workouts from @laurengleisberg fall challenge. They are harder for me that weight training which is why I MUST do them to get better . Growth is what I am after and I have to get through the uncomfortable stuff to make it happen. . . . . . . . . . . . . . #LGAccountability #LGSweatSeshSelfie #LGSanDiego #LGCalifornia #LGSisiters @laurengleisberg #LGWeightTrainingPlan #LGFallChallenge #UnicornsFallforLG @msrachelhollis #Last90DaysSquad #Last90Days #Last90DaysChallenge #TIUteam #TIUsandiego #TIUnutritionguide #TIUplantbased #TIUvegan #TIUcheckin #TIUcommunity #TIU31 @toneitup
I wore my @dogwoodandcoretreats tank for the first time today and I love it!! I want one in all colours!! @the_sarah_stevens I’ll have to post another pic wearing it when I’m back Down Under. . . For my workout today I did #lgfallchallenge W3D4 Chest & Triceps with a 2nd round of the finishers and 5x 30:30 varying cardio bursts. I miss my 16 kg kettlebell swings but my parents home gym doesn’t have a heavy kettlebell so I’ve been changing it up. Probably a good thing anyway. . . #lgsisters #lgaccountability @laurengleisberg #unicornsfallforlg #lgweighttrainingplan #lgsweatseshselfie #fitlife #exercisesoicaneatwhatiwant
When you’re so hot after death by all. the. HIIT. you sit outside on your deck until your toes start to go numb 😂. Thursday Bootycall ✔️ and boy was it a scorcher || TIU Daily Moves + LG Isolated Glutes + #LGFallChallenge W4D4 Conditioning Workout 💦💦. As soon as Mr. Cranky Pants decides to fall asleep it will be time for a shower, M2 and catching up on Survivor 📺. Let’s see how many days it takes me to get through a 1 hour episode 😂. Get out there and slay babes!! xoxo 😘 #toneitup #tiu #tiuteam #studiotoneitup #tiucheckin #tiucommunity #tiurunner #tiubootycallbabes #tiumom #tiumama #tiumerbabes #tiumeals #tiuapproved #tiunutritionplan #tiuplan #MyTIU #shareloveinspiresweat #tiumichigan #tiulifestyle #ItsTheTIULife #UnitedNationsOfTIU #TIUCharliesAngels #lgweighttrainingplan #lgsisters #lgaccountability #lgcommunity #unicornsfallforlg @toneitup @laurengleisberg @honestlyamylynn @sixfootfit @actively.jen @sofias.gratitude @lucile_findingbalance
Story of my life 📚 [pun intended 🤣] . Reading has always been a big part of my life and it has turned into the reason why I need the sleep police at my house... you know, to slap the Kindle out of my hand and make me to go bed at a decent time. I couldn’t tell you the last time I sat in front of the tv and caught up on my shows 🤷🏻‍♀️ “Me time” = read time 🤓 . In other news, I got the 🖐🏼 Toning Moves in this morning 💪🏻 Happy Thursday, ladies! It’s girl’s night tonight and I can. not. wait @livingwellwithlauren 👯‍♀️ . . #tiuteam #tiu31 #studiotoneitup @laurendamhof.tiu @_._j.g_._
Does anyone else roll out of bed and workout in their pjs? Or sports bra and Disney pj to pants in this case? The hardest part for me is getting onto the mat in the morning and starting the workout, so I could care less about my appearance 😴😴. . . I am still loading up all the a natural immune boosters to stop this cold I feel coming on and so far it’s working! Being active and eating healthy making me feel so good! 🤗
5k run tonight in support of my girl @sixfootfit and the #stillirun movement ❤️. It’s #worldmentalhealthday and since the planned 5k run was rained out I jumped on the ol’ treadmill and ran for all the people in my life who struggle with mental health. I’m so proud of Megan for being brave enough to share her story and show the world that it’s ok to not be ok. There is so much power in speaking up...don’t ever be afraid to use your voice. There is always someone willing to listen - this community is full of women ready and waiting to be the support you need. “We rise by lifting others”...keep going babes, you’re not alone 💗 xoxo 😘 @stilliruncommunity #toneitup #tiu #tiuteam #studiotoneitup #tiucheckin #tiucommunity #tiurunner #tiubootycallbabes #tiumom #tiumama #tiumerbabes #tiumeals #tiuapproved #tiunutritionplan #tiuplan #MyTIU #shareloveinspiresweat #tiumichigan #tiulifestyle #ItsTheTIULife #UnitedNationsOfTIU #TIUCharliesAngels #lgweighttrainingplan #lgsisters #lgaccountability #lgcommunity #unicornsfallforlg #lgfallchallenge @toneitup @laurengleisberg @honestlyamylynn @actively.jen @sofias.gratitude @lucile_findingbalance
I’ve definitely been enjoying my favourite not so healthy American foods so I am really trying to make exercise a priority. Today I got a late start but despite my slight lack of motivation I got in my workout. . . #lgfallchallenge W3D5 Glutes & Abs with a 2nd round of the finishers + 5x 30:30 Cardio Bursts of varying exercises. I also hit up #studiotoneitup and did @studiotoneitupkristina ‘s Cardio Kickboxing . . #tiuteam #lgaccountability #tiucheckin #lgsisters #unicornsfallforlg @laurengleisberg @toneitup #homeworkout #lgweighttrainingplan
My journey to self love has come a long way. I still struggle from day to day but I have the tools to get myself out of a funk or negative talk. I am the only person who is responsible for my happiness. I want you to say this with me “I AM THE ONLY PERSON RESPONSIBLE FOR MY HAPPINESS” we tend to blame things that go wrong in our lives or obstacles put in front of us, but everything in live is a choice. So choose to see things in the best light. Choose happiness 💗 . It takes more work , but has a greater payoff . . . . . . . . . . . . . . #LGAccountability #LGSweatSeshSelfie #LGSanDiego #LGCalifornia #LGSisiters @laurengleisberg #LGWeightTrainingPlan #LGFallChallenge #UnicornsFallforLG @msrachelhollis #Last90DaysSquad #Last90Days #Last90DaysChallenge #TIUteam #TIUsandiego #TIUnutritionguide #TIUplantbased #TIUvegan #TIUcheckin #TIUcommunity #TIU31 @toneitup
Happy Hump Day! I got in a great Bootycall this morning before school drop off which means the rest of my day can be spent relaxing. Haha that was sarcasm 😂...no rest for a weary mom 🤷🏼‍♀️. I joined the 6:30am #StudioToneItUp Yoga Booty Burn + Back (a little short for my liking but a nice way to ease into LG torture 💀) + HIIT It w/ Kristina + #LGFallChallenge W4D3 Back & Biceps. I tried to increase my weights (17.5 lbs/dumbbell) and it was soooo hard. I could only manage it for a couple of the moves but it’s progress and I’m excited to see my strength improve 💪🏼. The little guy is napping so it’s time for mom chores to commence but as soon as he’s up we’re heading out to pick up the ✨new✨ @skinnytaste cookbook and I can. not. wait. Have a great day babes!! xoxo 😘 #toneitup #tiu #tiuteam #tiucheckin #tiucommunity #tiurunner #tiubootycallbabes #tiumom #tiumama #tiumerbabes #tiumeals #tiuapproved #tiunutritionplan #tiuplan #MyTIU #shareloveinspiresweat #tiumichigan #tiulifestyle #ItsTheTIULife #UnitedNationsOfTIU #TIUCharliesAngels #lgweighttrainingplan #lgsisters #lgaccountability #lgcommunity #unicornsfallforlg @toneitup @laurengleisberg @honestlyamylynn @sixfootfit @actively.jen @sofias.gratitude @lucile_findingbalance
I cherish those mornings where I get up and get my body moving before everyone else in the house is awake. I also cherish those mornings where I get those few extra minutes of sleep and my kids are ready before I am 💙💙 . A planned rest morning throughout the week is essential for me now. Not every workout has to be a #tiubootycall . For some reason it took me a while to figure that out 🧐 Those early morning workouts are ingrained in our minds that that is what you need to do in this TIU fitness lifestyle to succeed, but that is not always feasible. We all do not live the same way and our mornings don’t all look the same. It doesn’t matter when you get to it, your body is thankful no matter what time it is 🏋🏻‍♀️ #amiright 👌🏻 Make it work for you. . My intention on these mornings is to make sure I get that #pmwo in 💪🏻 See you in the studio after bedtime! I hope you all have a lovely Wednesday 😘 . . #tiuteam #tiu31 #studiotoneitup @laurendamhof.tiu @_._j.g_._
A nasty chest cold followed by a vacation means today was my first workout in 2 weeks!! 😱 I completed @laurengleisberg W1D5 🙈 and did 1.3 miles of intervals on the treadmill. I’m pretty sure my awesome new yoga pants helped me go faster. ❤️ They’ve also got me feeling bootylicious! 😄🍑 Moving my body today felt SO good and I can’t wait for another hard workout tomorrow. 💪🏼💪🏼 . . . . #LGWeightTrainingPlan #LGFallChallenge #LGaccountability #LGSisters #UnicornsFallforLG #TIUteam #TIUseattle #TIUgirl #TIUcheckin #TIU31 @toneitup @karenadawn @katrinaascott
Ok I have to say I just love how @laurengleisberg destroys my arms every workout in just 30 mins! I seriously leave the gym barely able to lift my gym bag lol. It’s week 4 of the LG Fall Challenge and I’m happy to say I’ve upped my weights a bit! 💪🏻🙌🏻 Typically I stick to 10-12 range but I included 15lbs in a few of the sets! I can’t believe that once upon a time I didn’t think I’d enjoy weight lifting so I pretty much did cardio only with a little bit of body weight training. Now I’m obsessed with strength training! I’m working hard to incorporate my PF exercises and proper breathing with my workouts too. 💪🏻 #lgsweatsesh #lgsw2018 #lgaccountability #LGFitForLife #LGSweatSeshSelfie #lgsisters #lgfallchallange #lgcommunity #lgchallenge #lgcheckin #lgweighttrainingplan #lgmoms #laurengleisberg #pelvicfloor #pelvichealth #pelvicfloormuscles #pelvicorganprolapse #pelvicfloordysfunction #tiu #tiuteam #tiucanada #tiucheckin #tiucommunity #tiumom #tiugirl #tiubootycall #tiumotivation #tiusk #lgsk
Like @tiubogo said, the words “extreme” and “legs” should not be in the same sentence 💀. Another death by LG workout with W4D2 Extreme Workout: Legs (2 rounds) + Lower Body Strength + Glute Accessory (making it up from last week). I no longer have use of my legs 🚼. But before all that squat jump torture I broke a sweat with #StudioToneItUp Cardio Kettlebell + Abs...great quick burn to shake off all the sleepies 😴. Now it’s off to spend the rest of the day enjoying the sunshine and 80* weather - hey Michigan, feel free to just skip right over winter and go back to summer m’kay? A girl can dream 😉. Have a great day babes!! xoxo 😘 #toneitup #tiu #tiuteam #tiucheckin #tiucommunity #tiurunner #tiubootycallbabes #tiumom #tiumama #tiumerbabes #tiumeals #tiuapproved #tiunutritionplan #tiuplan #MyTIU #shareloveinspiresweat #tiumichigan #tiulifestyle #ItsTheTIULife #UnitedNationsOfTIU #TIUCharliesAngels #lgweighttrainingplan #lgsisters #lgaccountability #lgcommunity #unicornsfallforlg #lgfallchallenge @toneitup @laurengleisberg @honestlyamylynn @sixfootfit @actively.jen @sofias.gratitude @lucile_findingbalance
Another day, another great workout. I’m moving a few of the workouts around this week because I think I’ll be running a 1/4 marathon on Saturday. I’m not tapering for it or anything... not really doing it for time. Just doing it for something fun while I’m home in The States. . . Today I did #lgfallchallenge W3D1 Extreme Workout: Upper Body (2 rounds) + W3 Glute Guide Accessory Workout + 1.5 km run. . . #bathroomselfie #lgweighttrainingplan @laurengleisberg #unicornsfallforlg #lgsweatseshselfie #lgaccountability #irunthisbody #ilovetacos
Well that was delicious! Spent my lunch hour looking for healthier enchiladas recipes and found this beauty from @theroastedroot . Whole wheat tortillas stuffed with mushrooms, zucchini, and bell pepper, topped with salsa, vegan cheese, green onion. Yum! . . AM: yoga + studio workout. M1: Carrot muffin with almond butter + eggs. M2: granola bar. M3: Butternut squash lentil chili (love having meals like this handy in the freezer). M4: Starbucks pumpkin scone (treat to myself for working on the holiday). M5: 📷 above ⬆️ plus some chips while meal prepping.
It's Week 4 of the LG Fall Challenge!! Today was chest & shoulders.. ..my shoulders were burning! But loved it! Did some bicycle crunches and jumping jacks for my 5 min HIIT. I also wanted to share my M5: shrimp & zoodles with a lemon basil dressing..it was so good! Love trying new recipes 😋 @laurengleisberg #lgfallchallenge #lgcommunity #lgsisters #lgweighttrainingplan #lgaccountability #lgfitness #tiudoeslg #tiuteam #tiunewyork #tiuastoria #tiugirl #tiunurse #tiu #tiulove #nevermissamonday #motivationmonday #sweatyselfie #sleepyselfie #fitjourney #fitlife #fitgirl #accountability #trynewthings #spiralizerrecipes #starttheweekright
Summer decided to show up again here in Michigan but I’m feeling all the Fall vibes with these Whole Wheat Pumpkin Chocolate Chip Muffins from @ambitiouskitchen 🍁🎃🍂. Today was a nonstop on-the-go day but I did manage to get some meal prep done with those beauties ⬆️, roasted veggies for lunches and tonight’s M5 - Chicken & Couscous Bowls with Piri Piri from @skinnytaste (OMG yum 😋). I also knocked out a sweaty Bootycall early this morning 🌅 (it’s like a distant memory now) with #LGFallChallenge W4D1 Chest & Shoulders + TIU Daily Moves 💪🏼. How can there only be 2 weeks left of LG??!! Not ready for the torture to be done yet 😂. Now that my mom chores are done it’s time to put myself to bed so I can kick some more booty tomorrow morning. ‘Night babes!! xoxo 😘 #toneitup #tiu #tiuteam #studiotoneitup #tiucheckin #tiucommunity #tiurunner #tiubootycallbabes #tiumom #tiumama #tiumerbabes #tiumeals #tiuapproved #tiunutritionplan #tiuplan #MyTIU #shareloveinspiresweat #tiumichigan #tiulifestyle #ItsTheTIULife #UnitedNationsOfTIU #TIUCharliesAngels #lgweighttrainingplan #lgsisters #lgaccountability #lgcommunity #unicornsfallforlg @toneitup @laurengleisberg @honestlyamylynn @sixfootfit @actively.jen @sofias.gratitude @lucile_findingbalance
Let's just pick up on week 4 with everyone else! 😄 Back at it today after my knee injury. Feeling pretty good, but everyone says take it slow, don't hurt it again. Sounds good! #blogilates #piit28 #piitprincess #laurengleisberg #lgfitforlife #lgnorthcarolina #lg30minworkoutclub #lgweighttrainingplan #lgfallchallenge #popflexactive #popflex
Week 2 Meal Plan 🍽. (Still need to sort out the end of the week, but I have plenty of time). . Also, swipe left to see how my meal plan turned out for last week. Pretty happy that I didn’t deviate too much and that I got all my workouts in! . . Happy Week 2 ladies! I am heading to work now on this holiday Monday, but wishing I was still in bed!
Rise + shine, ladies! ☀️ It’s Week ✌🏼 This morning’s #tiubootycall was a great way to start this week off right 💯 I have set my intentions for the week and am ready to go! 🏋🏻‍♀️ I hope you have the BEST Monday, keep that positivity up and spread it around 💗 There is nothing better than bringing a smile to someone’s face. . . #tiuteam #tiu31 #studiotoneitup @toneitup @laurendamhof.tiu @_._j.g_._
I know you guys missed the same photo of me every morning with slightly different workout tops. Been taking a break from the ‘gram lately as I let my body and mindset adjust to cooler weather (yay!) and darker days (boo!) and getting back into our fall routine, which is longer work days for the hubs and more cooking for me. • • • This morning was a Push workout from @laurengleisberg 2.0 weight training program, and it was a nice mix up because it was primarily with resistance bands. Pretty sure my shoulders are going to detach from my bones, so it’s a good thing I don’t have to wash my hair today 😂
Quick Sunday night sweat sesh after a full day of cleaning and organizing 🙌🏼. We got so much done today and it feels ahhh-mazing to open cupboards and drawers and see everything neat and tidy. Yup, these are the things that make me happy 😂🤷🏼‍♀️. I hopped into the Studio after the kiddos were in bed and busted out a quick 30 min workout with Kettle Fire + 5 Min Core Burn. Time to hit the showers and then hit the hay 💤. See ya in the AM babes!! xoxo 😘 #toneitup #tiu #tiuteam #studiotoneitup #tiucheckin #tiucommunity #tiurunner #tiubootycallbabes #tiumom #tiumama #tiumerbabes #tiumeals #tiuapproved #tiunutritionplan #tiuplan #MyTIU #shareloveinspiresweat #tiumichigan #tiulifestyle #ItsTheTIULife #UnitedNationsOfTIU #TIUCharliesAngels #lgweighttrainingplan #lgsisters #lgaccountability #lgcommunity #unicornsfallforlg #lgfallchallenge @toneitup @laurengleisberg @honestlyamylynn @sixfootfit @actively.jen @sofias.gratitude @lucile_findingbalance
Today I finally did the #lgfallchallenge W2D4 Extreme Workout: Legs & Abs that I’ve been putting off. I swapped the sprints for rows because me and treadmills are not a good mix (I usually throw my back out). I did 2 rounds and then 10 mins on the stationary bike. . . @laurengleisberg #lgsweatseshselfie #lgaccountability #unicornsfallforlg #lgsisters #lgweighttrainingplan #lgextremeworkout #isweatsunday #vacationworkout #homegymworkout
These days I crave chocolate. That’s where @squareorganics chocolate bars are like little life savers and where some sort of chocolate baked goods are my ultimate meal prep 😋 — note to my #tiumamas 📝 These little cookies are messy, they don’t mesh well with kiddos and carpet 😉 Totally had to stop this post to clean chocolate off the carpet 🤪 . On this week’s #mealplan 👩🏻‍🍳 ▪️ Breakfast: @so_delicious yogurt + granola ▪️Lunch: Tuna Salad sandwich / leftovers ▪️ Snack: @squareorganics +/or @fitfoodiefinds Vegan Cowboy Cookies ▪️ Dinner: @laurengleisberg Creamy Garlic Chicken and Broccoli Pasta / Beef and Broccoli / Chicken Fajitas . I hope everyone had a great weekend and is all ready for Week 2!! We got this girls! 💗💗 . . #tiuteam #tiu31 #tiumealprep #tiumealprepsunday #mealprep #mealprepsunday @laurendamhof.tiu @_._j.g_._
Went for a run with the puppy this morning! A little slower and more sporadic than I would have liked, but nice to have a little running partner! . . Having an early Thanksgiving dinner tonight and then heading home to get ready for work tomorrow (no stat for me ☹️). Grocery shopping and meal prep will be on Monday night!
Today I ran. Trying to incorporate more running into my schedule..slowly but surely 😎Afterwards did the LG fall #workout W3D5 Glutes & Abs. Recovered with a #TIU smoothie bowl . BTW does anyone ever get slight headaches after running? ...not right away but maybe like an hr or 2 later? I know it's probably due to lack of hydration and electrolytes but wondering if anyone has any tips to prevent or help this. TIA. @toneitup @laurengleisberg @charitymiles #tiuastoria #tiunewyork #tiuteam #tiunurse #tiu31 #tiugirl #toneitup #tiudoeslg #lgfallchallenge #lgcommunity #lgsisters #lgweighttrainingplan #lgaccountability #lgfitness #cardio #running #nikerunclub #nikerunning #charitymiles #standuptocancer #sweatyselfie #sweatitout #sweatloveandrepeat #strongnotskinny #saturdayvibes #fitlife #fitness #fitjourney
If you did a workout 12 hours ago but didn’t post about it did it even happen? 🤔. Such a busy day over here but it started out with a great Bootycall thanks to #StudioToneItUp ➡️ Morning Mantra Yoga with @katrinaascott followed by a massive butt kicking by @studiotoneitupkristina with Cardio + Core Tabata and then stretched it all out with @karenadawn ’s Full Body Stretching routine. I’ve spent the rest of the day cleaning and organizing the kids play room with the help of my mom and aunt - every time the hubby goes hunting I call in reinforcements and we bust out some major organization projects. My entire body is screaming at me thanks to upping my weights and love to hate the pain I am in right now 😂. But seriously - I have no use of my quads 🚼. Time to get my crew in bed and then I’ve got a hot date with my foam roller. Happy Saturday babes!! xoxo 😘 #toneitup #tiu #tiuteam #tiucheckin #tiucommunity #tiurunner #tiubootycallbabes #tiumom #tiumama #tiumerbabes #tiumeals #tiuapproved #tiunutritionplan #tiuplan #MyTIU #shareloveinspiresweat #tiumichigan #tiulifestyle #ItsTheTIULife #UnitedNationsOfTIU #TIUCharliesAngels #lgweighttrainingplan #lgsisters #lgaccountability #lgcommunity #unicornsfallforlg #lgfallchallenge @toneitup @laurengleisberg @honestlyamylynn @sixfootfit @actively.jen @sofias.gratitude @lucile_findingbalance
This morning I organized the boy’s closets in my workout clothes...does that count as a #tiubootycall ?? 🤣 All joking aside, I’ve been skipping workouts on the weekends and I want to change that! . Sundays are always a rest day for me, so what can I do on Saturday to make me want to workout? Barre is the first thing that pops in my mind, something I ALWAYS enjoy...especially when it’s with @studiotoneitupjillian 💪🏻 If anyone is up for some barre in the studio this evening (after the kids are in bed), please join me! 👯‍♀️ . . #tiuteam #tiu31 #studiotoneitup @toneitup @laurendamhof.tiu @_._j.g_._
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