HAPPY FLEX FRIDAY 💪🏼 Total body tone up with my bebe @studiotoneitupchyna
💕 Daily moves and workouts are getting just a tad easier every time I burn through them. Today’s meals were pretty tasty and started with Ezekiel toast + PB & raspberries, coconut yogurt, salad + minestrone and a #tiuprotein
snickerdoodle bite 👅 whipping up some salmon & veggies tonight for M5. James has a huge show tomorrow and he’ll be playing music for the first time in almost a year. I’m so proud of him chasing his dreams and making the best life for himself. I also feel lucky to be by his side while he transforms and shape shifts into this beautifully rugged singer/songwriter. Life is so good ✨ much love and peace to y’all! ☮️🖤 •
#tiu #toneitup #tiuteam #tiucommunity #tiutexas #tiugirl #tiumealprep #tiubootycall #tiunutrition #tiuplan
Happy Birthday to mee..🎊🎉🎂 I’ve been MIA for a minute but had to do a quick #tiuflexfriday
check-in in my new birthday jammies 🦄 my sister gave me! Thanks Poo! 🎉 @n.avila13
I am so grateful for another birthday and for the blessings and love from family and friends! I am looking forward to a new year of health and happiness, fun adventures and new goals (not sure what they are yet lol) 😄 I hope you babes are having a wonderful day! 🤗💕@toneitup @katrinaascott @karenadawn
Thank you for sticking with me on my pause from insta.
hey babes! I’m getting a ton of questions about how to boost milk supply after uploading my story of my chaotic freezer. which by the way...thank u everyone for the tip to start storing them flat 🤦🏼♀️ lol. FTM here! so here it goes~ supply! I think there’s a lot of info out there & things that work for some & don’t work for others. we can do whatever we can to help supply, but sometimes it’s also just individual whether we have a high supply or not~ so if this doesn’t work, I don’t want u to think ur doing anything wrong at ALL 💕 ur doing amazing & if u breastfeed, bottlefeed, or formula feed, u are such an amazing mom. for me personally I breastfeed every 2-3 hours. I also pump after sessions & store it. it varies day to day, but Bella will usually drink 4-6 ounces & I’ll still have a lot to pump (drain) out. I also use a catcher for letdown while feeding. my Lactation nurse said I was producing a TON, so I started storing it 3 weeks ago since I do want some flexibility since I have to get back to work. here are the 5 things that I personally do to help keep my supply up, since I do want to store lots of milk for Bella— 1. many of u saw I started making the pumpkin muffins from the 31 Day Meal Plan the first week! I’ve made them every Sunday & they’re such a lifesaver for a healthy snack. With oats + nuts, they help milk supply. I’ll put the link to that plan in my bio @katrinaascott
! 2. I drink a TON of water. Keep water with u at all times especially when ur feeding. 3. In the beginning I still fed even if I didn’t feel like my boobs had anything left. This was a tip from you girls & it worked. your body will take note & start producing more! 4. I add oats, almonds & fenugreek seeds to my protein smoothies! 5. without stressing too much about all the Lactation foods out there, I’m just focusing on eating balanced meals from the @toneitupnutrition
plan which include a lot of fruits, vegetables, healthy fats, and foods that naturally help milk production 💛 And since so many are asking advice on how to increase supply, if uv found success with different methods like power pumping or taking a supplement, please share below! never know if it could work for so
OHHHH!!!!! I have no words! I’m so beyond excited to be chosen as one of the #tiubininiseries
runner-up winners! Thank you @toneitup @karenadawn
💕✨😘 All I can say is that I am so incredibly grateful to @toneitup
and everything I’ve accomplished since joining! I feel silly saying this, but throughout the challenges when K+K tell us to imagine our goals and dreams and picture ourselves accomplishing them-I always imagined being a Winner! I’ve been an athlete my whole life and have a competitive nature when it comes to winning, but for me it was the accomplishment! Setting my mind to something and accomplishing it! I was still shocked and excited to scroll through and see my name! Congrats to all the grand prize winners and other runner ups! 🎉🎊 #tiuteam #tiugirl #tiubikiniseriesrunnerup
I’m so honored to be selected as a 2018 Tone It Up Bikini Series Runner Up alongside such inspiring women! I love the #tiucommunity
and everything it stands for! I’m so proud to be part of the #tiuteam
. Thank you to all the people who have lifted me up in one way or another, whether it was in person or through Instagram, since I became a #tiugirl
for life just 11 short months ago. 😘
, let’s celebrate! I can’t wait for our meet up tomorrow! 🙌🏼 #tiubikiniseries
Loving me this cold weather ❄️ Off to a fam date night hoping for 🍕 and some Christmas decoration shopping 🌟 happy friyay night! 😍😘🎉
FALAFEL FRIDAY! 🤗 After a busy week of recipe testing all things Thanksgiving, all I really want right now is big ole salad full of fresh things. 🥗 Who wants to dive in with me? 🍴This falafel is baked and not fried, and made with almond meal for a gluten free option! Link is in my profile for the recipe! 😘 I’ve really been trying to practice intuitive eating lately to actually LISTEN to what my body is craving instead of throwing things at it I think it should want. What are you craving to kick off the weekend? There no wrong answer— cookies or kale are good in my book! 👌 Comment below!!! .
#floraandvino #veganfalafel #intuitiveeating
girls!!! run on over to toneitup.com…we're finally releasing the 2018 BIKINI SERIES WINNERS 🎉🔥👙 just had to wait on some very important details 😍 we are incredibly proud of each & every one of you for your strength, resilience, & the commitment you made to yourself. we received thousands of submissions from around the world & Karena and I poured over your stories laughing, crying, & in complete awe of YOU! this entire #TIUteam
did such a beautiful job with the #TIUbikiniseries
so let’s show some love to our winners and celebrate each other 💕 In honor of your hard work and dedication to yourself, your workouts, your nutrition, & each other, we are sending our grand prize winners on an all-inclusive BFF Girls’ Getaway to paradise @beachesresorts
🌊 congrats girls!! xxo #BeachesBFF
There is no monetary payment and sometimes not a whole lot of affirmation in words. It can be messy, sticky, smelly, grueling, and tiresome. Lots of second guessing takes place because you are constantly trying to make the right choice for your littles (when you, yourself, don’t always know what the right choice is). It can be hard.
But then again it’s always about perspective. You can get caught up in the fact that you don’t get paid like someone would at a normal job or the “credit” you deserve but that’s not what motherhood is about.
What I’m learning is that the affirmation I receive is through my two littles themselves! When I walk into their nursery to greet them after a nights sleep and they are bouncing up and down screeching “momma!”. That’s affirmation.
When just by me picking them up can make them instantly stop crying. That’s affirmation.
When they follow me from room to room tugging on my pant leg and looking up with that sweet little smile. Again, affirmation.
When I start chanting “patty cake patty cake...” and they simultaneously look at me, grinning, while clapping their little hands together. Affirmation!
Sometimes we seek affirmation in words from our friends, family, spouse etc. because we want to know we are doing a good job as a mom! It’s important to not take offense when you don’t feel like you are getting the encouragement or being affirmed by them. They have their own jobs and lives too! My best advice is to start realizing you are being affirmed everyday ALREADY, by the little ones you are raising. Recognize it. It can be easy to take for granted but if you really change your perspective, it can make all the difference.
How does your little one affirm you daily?
My zip up sports bra came < UN-freakin’-zipped > the last time I did 𝕔𝕒𝕣𝕕𝕚𝕠 at a gym ➳➳ mid-run on the treadmill 🙅🏼♀️🤣
I can laugh about it now, but it was a pretty traumatic experience really.👌🏻Nursing pads, breastfeedin’ boobs — ya get the point. 😂
But yo’homegirl didn’t have to worry about A N Y of that goin’ down today, cuz for 1:: gym memberships are overrated & expensive 2:: runnin’ on a treadmill s u c k s 😝 & 3:: why drive somewhere when I can bust it out — in under 30min — in my freakin’ home.💃🏼✨👌🏻💁🏼♀️🤘🏻🤸🏼♀️
I am smiling today because:
The sun is out and it’s a beautiful Fall day!
I am healthy!
I just finished my cardio workout for the day and had a blast!
So much to be grateful for!! What has you smiling today?!?!
Name a happier place....I’ll wait 🐭🎡🏰
Sometimes we just need a break.
Unintentionally haven’t posted on here in over a week.
Life’s been crazy busy, but a good busy & sometimes you’ve got to just live in the present and put the phone down!
I feel like I’ve also been doing a lot of prep for a lot of projects that made me realise I was better off taking a break than stressing. Sometimes you just have to focus on a few things instead of spreading yourself super thin!
I can’t wait to stop JUST PREPPING & to start JUST DOING!
Went to @nectarsleep #nectardreamscape
last night with @caro.warrior
& it was the first time I had gone to an event in LA in AWHILE and it was so fun! It’s so easy to get sucked in the all work bubble, I forget how unique, beautiful and special living in LA is! So I’m planning on being more social, more balanced, more ALIVE!
Hope everyone is doing well and has a lovely weekend 🌻
Happy FriYAY indeed! Couldn’t be more excited to ditch the fresh Toronto snow and head to some sunshine + higher La La Land temperatures!
Best part? I get to reunite with not one but TWO besties!
) + Kristy (@retrouvai
) are both total boss babes. Creating an incredibly successful business, rooted by passion for what they do. They inspire me daily and make me SO proud!
Here’s to a weekend full of workouts, giggles, inspiration and obviously rosé. 💕 #inspireandmove
How cute!!! ✨NEW Black short sleeve jumpsuit! ✨ perfect for everyday wear and to dress up for a date night out 😍
ON THE BLOG:⠀
One thing I’ve learned on my health and fitness journey is to not fear protein, rather, I need to embrace it! Protein is the building block of bones, muscles, skin and more. I’ve found that when I eat more protein I am satiated longer and feel full with less food. It boosts my metabolism and curbs hunger levels for the day. Ever feel starving an hour after you eat breakfast? Yeah, me too. Then I started adding protein and that hour turned into three!⠀
As a girl who works out 6 days a week, I know my muscles break down as I train and they need to repair. Protein repairs and strengthens your muscles. Eating clean protein has helped me lose body fat and tone my muscles rather than bulk them. Moral of the story, eat protein. Learn to love protein. We need protein. ⠀
Check out my latest blog post (link in bio) for 5 protein-packed breakfast recipes!
The perfect salad for your Thanksgiving dinner table OR to bring to a Thanksgiving potluck OR honestly to eat whenever the heck ya want. It’s gooood. 😋
I’m BIG into texture with my food. I love different textures, different bites, and different pieces going on. That is why, cereal is like gold. The liquid cold milk, with the crunchy flakes and then something chewing like raisins and nuts?!? I can’t. Anyway, I am getting off topic. This is not cereal lol. (But you guys feel me, right?!) 🥣
This Festive Fall Kale Salad nails it on the texture + taste front. Textured massaged kale, with crunchy pecans + pumpkin seeds, silky golden beets, crisp pomegranate arils, and a sprinkle of hemp seeds, on top of chewy quinoa. AND these colors! Sign. Me. Up. ✨
A festive salad without any squash. I know...who thought it was possible? 💫
If you want the recipe, I’ll send it out in my newsletter! What healthy dishes are you planning on making for the holiday? Let me know below!! ✨
📷: @consciouslycoastal #healthyholiday #HANfam #guthealthguidetohappiness #plantbasedrecipes
what are your weekend essentials?!
✔️ boyfriend jeans 👖
from Target… 🍨
✔️camera to snap pics…bc did it even happen unless it’s on the gram?! 😜
✔️ _____fill in the blank👇👇_____
Good morning & happy friYAY! 🙌🏼 I’ve had a super busy morning over here, but I made sure to start my day in #studiotoneitup
with Kick, Tone, Punch! with my 6am crew 👯♀️ then it was right to work. 💻 anyone else SUPER busy this week with work? I need a nap 😴 or a glass of wine 🍷or both 🤔. Anyway, I was able to take a quick morning break to whip up this spirulina smoothie bowl (that I split with my mini me, of course!). I’m hoping to get in the #tiudailymoves
and maybe a treadmill routine later on. I am in dire need of some ME TIME. I hope you’re having a fabulous Friday so far, babes! 💫 @toneitup @toneitupnutrition @karenadawn @katrinaascott
Here is progress from September 19th to November 16th!! I have dropped 5 more pounds! I’m now I’m sitting at what I believed would be my final goal of 130pnds. Time for new goals! But not weight goals.. muscle goals! #tiugirl #toneitup @toneitup