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  1. Tiny tone it up instagram recap karena katrina beach ToneItUp
    Stuffed Caprese Bites - Meal
    Ingredients:

    1 cup fresh buffalo mozzarella
    handful of fresh basil
    1/2 cup cherry tomatoes, halved
    1 Tbs. olive oil


    Recipe:

    STEP 1: Cut an opening inside the mozzarella, being careful not to cut all the way through. Add one halved cherry tomato and a basil leaf inside each mozzarella "pocket."

    STEP 2: Arrange on a serving platter and drizzle with olive oil!

    Post healthy tone it up caprese salad
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  2. Tiny tone it up instagram recap karena katrina beach ToneItUp
    Zucchini Pasta with Pesto & Sun Dried Tomatoes - Meal
    Ingredients:

    PASTA
    2 large zucchini, spiralized
    small handfull sun dried tomatoes
    3 Tbsp fresh mint
    4 Tbsp Brazil nut pesto

    BRAZIL NUT PESTO
    2 cups fresh basil
    1/4 cup brazil nuts
    1 lemon juiced
    1 clove garlic
    1/4 cup + 2 Tbs extra virgin olive oil
    pinch salt & pepper


    Recipe:

    STEP 1: Begin with pesto. Add all ingredients except olive oil to a food processor. Pulse until everything is chopped into small pieces, but not pulverized. Continue pulsing as you pour in the olive oil. Set aside.

    STEP 2: Using a spiralizer, turn zucchini into noodles!

    STEP 3: Heat 1 Tbs of olive oil over medium low heat and add sun dried tomatoes. Next, add noodles. Sauté just long enough to warm, about 3-5 minutes.

    STEP 4: Turn heat off and add 2 Tbs of pesto along with fresh mint into the warm pan and toss to coat noodles. Divide into two bowls and enjoy!

    AUTHOR NOTES
    Pesto veggie noodles served with sweet sun dried tomatoes! The perfect dinner for warm summer nights.

    Post zucchini pasta healthy pesto tone it up 1
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  3. Tiny tone it up instagram recap karena katrina beach ToneItUp
    01 Jun 2017 - Workout
    Body Parts: Abs, cardio
    Length: 25 minutes
    Equipment: Bodyweight
    Workout:

    Go through the 5 Toning Moves featured from Tight and Toned Core below! 15 reps per move, 3 circuits
    TOE TOUCHES
    Do 15 reps

    HIP DIPS
    Do 15 reps per side, 30 total

    SITUPS
    Do 15 reps


    SIDE CRUNCHES
    Do 15 reps per side, 30 total

    LEG LIFTS
    Do 15 reps

    Post tone it up daily moves beach babe side crunches large
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  4. Tiny tone it up instagram recap karena katrina beach ToneItUp
    Manhattan Smoothie - Meal
    Calories: 186 kcal
    Macronutrients:
    Protein: 17 g
    Fat: 6 g
    Carbs: 16 g
    Ingredients:

    1/2 cup unsweetened almond milk
    1/2 scoop coconut Tone It Up Protein
    1/4 cup frozen cauliflower rice
    1/4 cup frozen strawberries

    Mango Layer
    1/2 cup unsweetened almond milk
    1/2 scoop coconut Tone It Up Protein
    1/4 cup frozen cauliflower rice
    1/4 cup frozen mango
    1 Tbsp. unsweetened coconut flakes


    Recipe:

    STEP 1: Blend all of the ingredients for the strawberry layer. Pour into a cup.

    STEP 2: Blend all of the ingredients (except for the coconut flakes). Pour on top of the strawberry layer. Sprinkle with coconut flakes.
    AUTHOR NOTES

    We love this smoothie post-workout on a warm, summer day!

    Post strawberry manhattan beach smoothie recipe tone it up 2 1280x1707
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  5. Tiny tone it up instagram recap karena katrina beach ToneItUp
    11 May 2017 - Workout
    Body Parts: Arms and thighs
    Length: 25 minutes
    Equipment: Dumbbells
    Workout:

    Do 15 reps for each move. Go through 3 circuits ;)
    SQUAT JACKS
    Do 15 reps!

    SQUATS
    Do 15 reps!

    ROW TO PRESS
    Do 15 reps on each side!

    TWIST + PUNCH
    Do 15 reps on each side!

    HIGH KICK
    Do 15 reps on each side!

    Post kk hiit tone it up workout 13 large
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  6. Tiny tone it up instagram recap karena katrina beach ToneItUp
    High Protein Cheesy Steak Pizza Recipe - Meal
    Calories: 458 kcal
    Macronutrients:
    Protein: 48 g
    Fat: 17 g
    Carbs: 45 g
    Ingredients:

    1-12 in premade pizza crust of choice (we used Trader Joe's brand)
    1 cup pizza sauce
    1 cup reduced fat shredded mozzarella cheese
    ½ sliced green peppers
    ½ sliced red onion
    12 oz (raw) lean steak


    Recipe:

    - Slice steak into thin strips and grill (or saute in pan) until desired doneness
    - Preheat oven to 375 degrees
    - Line a baking sheet with parchment paper
    - Place pizza crust on top
    - Top crust with pizza, ½ of cheese, peppers, onions, and grilled steak
    - Finish off with remaining cheese
    - Bake for about 15 minutes or until golden and bubbly
    - Allow to cool slightly
    - Slice and serve!

    Notes:

    *You can slightly decrease the fat and increase the protein count by swapping grilled chicken breast for steak. Vegetarians can also use a plant based protein source in place of steak.

    SERVING SUGGESTIONS

    makes 3 servings (2 slices per serving)

    Post steak pizza 2 ms april 2016
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  7. Tiny tone it up instagram recap karena katrina beach ToneItUp
    Blueberry Lemon Zest Cake - Meal
    Calories: 118 kcal
    Macronutrients:
    Protein: 9 g
    Fat: 9 g
    Carbs: 3 g
    Ingredients:

    9 servings

    4 large eggs
    3/4 cup unsweetened almond milk
    1 tsp. vanilla extract
    2 Tbsp. coconut oil, melted
    1/2 lemon, juiced
    1/2 cup almond flour
    1/4 cup vanilla Tone It Up Protein
    1 tsp. cinnamon
    1/2 tsp. baking powder
    1/4 tsp. salt
    3/4 cup frozen blueberries
    1 lemon, zested coconut oil spray


    Recipe:

    STEP 1: Preheat oven to 375 degrees.
    STEP 2: Mix all wet ingredients in a bowl. Add lemon zest. Add dry ingredients and whisk until well combined. Gently stir in blueberries.
    STEP 3: Spray an 8x8 baking dish with coconut oil spray. Pour batter into the baking dish.
    STEP 4: Bake for 35-40 minutes. Slice into individual pieces and store in glass containers for the week.
    AUTHOR NOTES

    Cake for breakfast?! Sign us up!!

    Post blueberry lemon zest breakfast cake recipe
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  8. Tiny tone it up instagram recap karena katrina beach ToneItUp
    Shrimp Paella - Meal
    Calories: 246 kcal
    Macronutrients:
    Protein: 30 g
    Fat: 4 g
    Carbs: 20 g
    Ingredients:

    SERVINGS

    4 servings

    INGREDIENTS

    1 tsp. olive oil
    1 tsp. paprika
    2 cloves garlic, minced
    2 shallots, diced
    1/2 tsp. red pepper flakes
    pinch salt
    2 1/2 cups vegetable broth
    1 Tbsp. tomato paste
    1 cup quinoa
    1 lb shrimp
    1/3 cup sundried tomatoes
    1/2 cup frozen peas, thawed


    Recipe:

    STEP 1: In a large pan over medium-low heat, add olive oil, paprika, minced garlic, diced shallots, red pepper flakes, and a pinch of salt. Sauté for 1 minute.
    STEP 2: Add vegetable broth and tomato paste. Stir to combine.
    STEP 3: Add quinoa and raise temperature to medium-high until broth mixture begins to boil. Reduce heat to low, cover and cook for 10-12 minutes.
    STEP 4: Add shrimp, sundried tomatoes, and peas. Cover and cook on low for another 5 minutes.
    STEP 5: Remove from heat and leave covered for another 10 minutes before serving.
    AUTHOR NOTES

    This is a huge crowd pleaser and perfect for dinner parties and get-togethers. You can swap out the shrimp for other protein faves like chicken, scallops, salmon, and clams!

    Post healthy shrimp paella recipe11
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  9. Tiny tone it up instagram recap karena katrina beach ToneItUp
    15 Mar 2017 - Workout
    Body Parts: Legs, booty
    Length: 25 minutes
    Equipment: Slider pad
    Workout:

    SLIDER BACK LUNGE
    Do 15 reps on each side, 30 reps total!

    BOX JUMPS
    Do 30 reps!

    SLIDER SIDE LUNGE
    Do 15 reps on each side, 30 reps total!

    STEP UPS
    Do 15 reps on each side, 30 reps total!

    SLIDER KICKBACK
    Do 15 reps on each side, 30 reps total!

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  10. Tiny tone it up instagram recap karena katrina beach ToneItUp
    09 Mar 2017 - Workout
    Body Parts: Arms
    Length: 25 minutes
    Equipment: Dumbells
    Workout:

    PLANK ROW
    Do 30 reps on each side!

    CURL TO PRESS
    Do 30 reps!

    PUSHUP
    Do 30 reps!

    CROSS BODY HAMMER CURLS
    Do 30 reps on each side!

    ARNOLD PRESS
    Do 30 reps!

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  11. Tiny tone it up instagram recap karena katrina beach ToneItUp
    Tuna Protein Shake - Meal
    Calories: 703 kcal
    Macronutrients:
    Protein: 52 g
    Fat: 30 g
    Carbs: 64 g
    Ingredients:

    1 can of Tuna, packed in water, drained
    2 tbsp Peanut Butter
    1/2 - 1 tsp Honey
    1 medium Banana
    2 cups Milk (No less than 2% fat)


    Recipe:

    Don't fear the tuna shake! This shake actually tastes a lot better than it sounds.

    Combine all ingredients in a blender, and blend until extremely smooth.

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  12. Tiny tone it up instagram recap karena katrina beach ToneItUp
    15 Feb 2017 - Workout
    Length: 75 minutes
    Equipment: Pool
    Workout:

    Total Distance:1000 yards

    100 yards crawl warmup
    (no rest during swim)
    4 x 50 alternating lengths of butterfly and crawl, resting :30 between each 50
    (swim the first 25 butterfly and the second 25 crawl)
    4 x 50 alternating lengths of backstroke and crawl, resting :30 between each 50
    (swim the first 25 backstroke and the second 25 crawl)
    4 x 50 alternating lengths of breaststroke and crawl, resting :30 between each 50
    (swim the first 25 breaststroke and the second 25 crawl)
    4 x 50 crawl, alternating lengths of sprinting and easy swimming, rest :15 between
    (on each 50 sprint the first 25 yards then swimm slowly on the second)
    100 crawl warmdown
    (swim slowly and relax)
    Notes:In this workout you use all 4 strokes and break them up by alternating lengths of the pool with crawl stroke. This will give you continuous swimming experience while performing sets with rest intervals. These swim drills are designed to keep you moving at a beginner's pace. If you find that the rest intervals are not long enough, try to relax and swim a little slower instead of increasing the rest period. The goal is to build your endurance while continueing to improve swimming technique.

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  13. Tiny tone it up instagram recap karena katrina beach ToneItUp
    Chocolate Oat Kaged Muscle Kasein Protein Bars - Meal
    Calories: 279 kcal
    Macronutrients:
    Protein: 8 g
    Fat: 14 g
    Carbs: 31 g
    Ingredients:

    ½ cup organic virgin coconut oil ½ cup coconut sugar* 1 cup almond milk* ½ tsp pure vanilla extract ½ cup unsweetened cocoa powder 1 scoop Kaged Muscle Kasein vanilla protein powder 3 cups quick-cooking rolled oats


    Recipe:

    In a large bowl, mix together rolled oats and KASEIN protein powder. Set aside.
    In a medium-sized pan, melt together coconut oil, cocoa powder, and coconut sugar on low heat.
    Once mixture has melted, pour into dry mixture bowl and add vanilla extract and almond milk. Mix well.
    Line a 6x8 inch baking pan with parchment paper. Transfer mixture to pan, then place in refrigerator to cool.
    Remove pan from refrigerator and cut into 10 squares.

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  14. Tiny tone it up instagram recap karena katrina beach ToneItUp
    13 Jan 2017 - Workout
    Body Parts: Booty
    Length: 30 minutes
    Workout:

    Each movement x42:
    Mountain climbers
    Standing side crunch
    Bicycle
    Sideplank twist
    Toe touch crunch

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  15. Tiny tone it up instagram recap karena katrina beach ToneItUp
    Afternoon meal 1 - Meal
    Calories: 1000 kcal
    Macronutrients:
    Protein: 56 g
    Fat: 40 g
    Carbs: 150 g
    Ingredients:

    Tuna, spinach, pasta


    Recipe:

    200g Tuna chunks in spring water, mixed with Spinach Leaves,

    cook Wholemeal Pasta al dente

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