Happy Sunday!! So this morning Yoga Cardio Flow with Chevy in the studio morning, I needed cardio and yoga to start my morning. I dedicated my practice to myself and to all of the Tone it Up Community. Thank you all for being so inspiring and for spreading good vibes every single day. ❤️💚❤️💚#studiotoneitup #tiuteam #toneitup
Cheat day Saturday means redemption on Sunday.
Today I taught nutcracker camp which is hands down one of my favorite @tcdiamondarts
programs followed by lots of wine and finally dinner and a movie with babe. Today was a good day.
#tiulitribe #tiuteam #tiuholidayhustle
Sunday brunch with a plant based twist. While I’m all about sweeter breakfast foods, @tannerdrobertson
loves warm, more savoury food, so I decided to take one of his favourites, scrambled eggs, and create it with soft tofu instead. To a pan I added a little coconut oil, then one pack of organic soft tofu, a pinch of turmeric, liquid smoke, paprika, and chilli powder, along with salt and pepper, and cooked until there was no water left in the pan - perfect alongside some homemade hash browns and an avocado
Got some study time in this morning and prepped a curry, burrito bowls, and pumpkin mini muffins for the week. #sundayfridge
I hope everyone had an amazing weekend. Doing TIU challenges always make me remember how much I love taking care of myself, and how much I thrive when Im at my best 💜 I took it easy today with stretching yoga, and drank lots of water 💦 I hope everyone has time to rest this evening and prep for tomorrow. Let’s make this week great! 💜
Dear Santa, All we want for Christmas is a proper selfie with a cat. Thanks @jenviney
for hosting us. Will anyone ever find my Harry Potter book cutout ornament on the tree? Wishing everyone a holiday season filled with family, good friends, delicious food, & lots of love and laughter. Cheers 🥂
After football and crawfish (complete with garlic bread and hush puppies 😋) with the boys, did a mini-meal prep- @toneitup
cookies & donuts, overnight oats & salad. Even a little bit helps the week go more smoothly 😉 Hope everyone’s having a relaxing Sunday!
Day ✋ of the #tiuholidayhustle
was a lovely painting and wine date with a badass ICU nurse I met on a mission trip to El Salvador - we had a blast and I can’t wait to do it again! The challenge that day was to bake some #tiuapproved
treats to share and I made some #gfaf #paleo #vegan
maple almond cookies and peanut butter blossoms for a cookie party with some fellow residents. Been waiting all year to bust out this gem of a sweater 🎄😻 #tiudesmoines #tiuteam #tiuiowa #tiuresident #tiudoctor
Teaching yoga to others has been one of my greatest joys in life.
Today was my Saturday and yesterday was my Sunday. Although I completed the goals on different days it doesn’t matter as long as I completed the goals.
I hope everyone had a wonderful weekend! .
@toneitup #tiuteam #tiuphilly #tiuholidayhustle #tiuchallenge
Yesterday was my holiday party so I did not take part in self care Saturday but you better believe I did it today! We slept in until 11am and then we spend the rest of the morning/late afternoon snuggling on the couch. While Kevin was at his volleyball game, I ran 5k and did today’s yoga in the #studiotoneitup
app. What does the rest of my night look like? More couch time, reading, and mentally preparing for the week ahead! #tiucheckin #tiuteam #tiuholidayhustle #tiuupstatebabes #tiurunner #sundayrunday #dogsnuggles
Yesterday was so much fun at the Polar Express!!!! We loved it and had a blast. 🚂
✨GIVEAWAY 1 of 3✨ Since the holiday season is among us and since week one of the #tiuholidayhustle
has ended, what a perfect time it is for a giveaway 🤗.
Winner will receive: ❄️ 3 Four Sigmatic packets (Adaptogen Coffee, Mushroom Hot Cacao Mix & Mushroom Coffee) ❄️ Vital Proteins packet ❄️ Two TIU protein packets (one vanilla & one chocolate) ❄️ One box of TIU bars (blueberry coconut).
Follow these steps to enter: 1️⃣ Follow me 2️⃣ Like post 3️⃣ Tag a friend in the comments (multiple entries allowed). .
Winner will be announced on Friday, December 14th 🤗 GOOD LUCK 💕 Disclaimer: This is not a sponsored giveaway. Just me sharing some of my favorite things with you 😘. .#tiuteam #fitness #giveaway #fitgiveaway #tiu805bettys #toneitup #tiu #tiugirl #tiuventuracounty #tiulosangeles #fitgirl #teamlsf #holidaygiveaway
Schedule a girls night this week and meet us at the barre. Tag yo bestie fo life 🦄! 📸 @changebeautiful
Went on a 3 mile walk with the hubby today. It was a tad chilly, but got that vitamin D in and some activity in when I wasn’t originally planning on doing anything. Thankful for a husband who kindly encourages me to get off my butt even when he doesn’t realize it. ❤️ Planning to get in some yoga tomorrow since I skipped today...I’ve been craving some! And as far as the challenge goes, this whole weekend has basically been a self care weekend and I’ve loved every minute of it. @toneitup #tiu #tiuteam #toneitup #tiucheckin #tiupregnancy #tiuholidayhustle #tiumissouri #tiukansascity
Sunday funday more like Sunday getting shit done day😂 This week kicks off the start of me saying “I’m so busy”. One of my dreams is to work in a gym and baby you gotta start somewhere. So starting tomorrow you can find me at the front desk of my local gym bright and early! With that iv gotta really be on top of my meal planning. I only like to prep for two days in advance but slide on over and you’ll find my go to. Shredded bbq chicken with Brussels, broccoli and carrots. I also made pb&j over night oats. I was able to catch up on the #lgfitmas
challenge and get those arms burning🔥 then calm my mind with some meditation with the one and only @karenadawn
I forgot how much I love her guided meditations!
@toneitup @laurengleisberg #tiucheckin #tiucommunity #tiumealprep #tiucheckin #tiuboston #tiuteam #tiuapproved #lgsisters #lgfitmas
I want Y O U 👆🏻 on a mega this week 🖤 Have you booked?!
Due to our dear @beritgemar
getting into a little fight with the snow ❄️ & a pair of skis🎿 , you will have so many EXTRA chances to catch me at the studio! 👏🏻 Don’t worry B, I’ll make sure your babes get their #megaburn
👋🏻 see ya there! Don’t forget, weekly sign ups are now a thing so set your alarms, mark your calendars, do what ya gotta do to get yo mega, babes 🖤
After a long week of not feeling 100%, I’m back! So happy to be meal prepping, setting up a great workout schedule, and setting aside time for meditation this week 🧘🏻♀️🏋🏻♀️
I finally got to play around with the new @toneitup
cinnamon roll protein powder today! I saved some recipes and made @tiu_ashleyjeanne
’s apple upside down cinna bun muffins (omg yum!!) and @that.healthy.blonde
’s cookie butter protein cookies 🍪😋
Also on the menu this week are turkey meatballs with honey sriracha sauce, K+K cleanse smoothies, and lots of water!
Enjoy the rest of your Sunday, girls! 💕
#tiuteam #tiucheckin #tiuholidayhustle #tiunutrition #tiuteacher #tiunj #toneitup #tiugirl
• • SAY IT WITH ME 🗣 Other people’s opinions of you are NONE of your business • •
I used to listen to everything anyone ever said to me, especially if it was someone I thought highly of. I would hear things like this very often:
You’re too dark.
You’re not skinny enough.
You’re going to end up like me.
You have big thighs.
You’re too short.
Don’t eat that.
Your belly is fat.
You’re so loud.
That will never fit you.
A man won’t love you like that.
You have dark eye circles.
Never leave the house without makeup.
That makes you look stumpy.
Don’t cut your hair. It won’t look good.
Leave your eyebrows the way they are.
Why can’t you be like ____?!
I used to hear things like this so often I internalized every single one. I spent my entire life trying to become the opposite of all of these things. My self-esteem plummeted. I lived to perfect every issue that someone else thought about me. I never knew that taking other people’s opinions of me as mine wasn’t the right thing to do.
Until I knew better. And can I get an AMEN 🙌🏽 for that?! I was created by the PERFECT creator—I am beautiful, loved, and made whole in Jesus’ name. I may have dark eye circles & acne scars, my thighs may be as big as Texas, and I may be incredibly loud, but I AM ME. I am who God created me to be and I’m trying my dang hardest to live up to the potential He’s laid out for me.
I have learned that the insults, the judgments & the insecurities that people bring to me about me are actually just projections of the insecurities they have of themselves. Those things are absolutely irrelevant to me and my life & quite frankly, they are NONE of my business ✌🏾💁🏽♀️
Because health is NOT always how it looks on the outside.. sometimes the gym five days a week is NOT what I need. Sometimes my mental health is more important.
Health is an equal balance of mind body and soul. If one of those is out of balance, I will feel tired,stressed,exhausted etc. and that is not what health is supposed to feel like?! After a few days of feeling heavy anxiety, I decided instead of doing my normal gym workouts, I went for a long distance run outside, practiced yoga, meditation, and ate really healthy. It’s about finding your balance. What makes you feel the BEST VERSION OF YOU?! #tiuteam #tiuholidayhustle
Believe it or not, this is a 3 ingredients peanut butter @toneitupnutrition
protein cookie 🍪 (chocolate flavour)! . 🍪 yea, I know, add the nose (M&Ms) and the bretzel... and I could have used 1kg flour and sugar and it would have been healthier 😅 . 🍪 but well... it’s Xmas time and I wanted some chocolate and peanuts stuff! . 🍪 Plus this is the best I could come up with on my unexpected weekend baking! . 🍪 Want one?! #tiunutrition #starbucks #starbuckscup
Working on my meal plan for the week. I went grocery shopping middle of last week so only need to get a few small things. Ready to crush this week!
Looking for the perfect gift to put under the tree this year? 🎅 Give the gift of Organisource!
Grab the Organisource Holiday Power Bundle for 40% (more than $75) off on Organisource.com!
Use the code XMAS40 at checkout to take advantage of this offer!
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Happy Holidays! 🎄
It’s true what they say about breakfast being the most important meal of the day! #foodisfuel
⛽️ No meal prep is complete without a #nutritious
🌿 breakfast to fuel those brain cells. 🧠
Finals start tomorrow 📚 and while I’ve been studying like crazy, making sure I stick to my routine 🔁 in times of stress, is the ultimate key 🔑 to my success.
🍽 MEAL PREP: is part of my routine no matter how much else I have going on. 🤯 Even though I kept it simple this week, I’ve got breakfasts, lunches and dinners locked and loaded so the rest of my time can be spent studying. 🧫🧪🧬
🏋🏼♀️ EXERCISE: is part of my routine. I’ve got 🖐🏻 workouts already planned for the week and that quick release of endorphins ✨ will make my studying go even smoother.
💤 ADEQUATE SLEEP: is part of my routine. If I don’t get enough sleep, 😴 I won’t be able to absorb any material. 🙅🏼♀️ I’d rather cut my studying short by an hour so I can get into bed because I know how much more effective it’ll be the next day.
What are some ways you maintain your routine during finals or other times of stress? 👇🏻
dEATs: Ⓜ️2 for the week - @fitlicity
blueberry pecan 🍇 chicken bites, egg cups 🍳 and brussel sprouts. 🥦
•S Q U A D • G O A L S•
Being a part of a team is something I've ALWAYS known! Swim team, gymnastics team, math team, sorority (my version of a college team), teacher team, and now a 5x top 10 team.
I've thrived on being a part of something. Something bigger than just myself.
Learning from each other AND learning on each other.
But suddenly when you're an "adult" those team bonds are harder to find.
Thanks TEAM SYSOF for filling that void 👩❤️👩 If you're looking for something more, I got you girl💓
It was a pjs alllll dayyy kinda Sunday and I couldn’t be happier about it 🤗 last night was so.much.fun. and while I successfully avoided a hangover 💪🏼 I managed to give myself a crazy sugar high turned sugar crash via some delish GF sugar cookies and I. was. feelin. it today 🙈 but ya know what #noragrets
and I’m already excited to hop back into the swing of things tomorrow!
Not leaving our apartment today meant I also had to get creative with meals but we had enough to make some GF egg white oats and Banza pasta with chicken sausage and leftover Brussels so I’m calling today’s meals a win!
Other than than just took advantage of the unplanned rest day to catch up on some studying 🤓 I’m taking a test soon for work and I do not remember how to study 🙆🏽♀️🤣 Happy Sunday girls!!
Our dear, little Gwendolyn Emma Rose Lawhead joined our family on December 8th at 6:45 PM 💗 She is happy, healthy, and already loved beyond measure! #tiuteam #tiuholidayhustle