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The Fascinating Science Behind the Tone It Up Bombshell Spell

Science behind the Tone It Up Bombshell Spell

I’ve always wondered about the Tone It Up Bombshell Spell and Meta D since they first came out a few years ago. They were and continue to be a huge hit. If you search the #TIUNutritionPlan, you’ll probably see that characteristic hazy orange sprinkled all over Instagram.

Once I bought the nutrition plan and looked at the ingredients of the Spell, I wondered what such a little 4-oz drink could do. Was it really worth it, or should I just skip it?

K&K said the drink was based on science, without much explanation.

Now, cutesy little vinegar juice shots are everywhere.

 

But why?

You hear constant warnings not to drink fruit juice, because it’s basically sugar water empty calories.

You also hear about how bogus apple cider vinegar is.

And honey? Basically just more added sugar. And you know how bad extra sugar is for your body.

And don’t you wonder if the minute benefits you might get from a little shot are even worth it?

So, why drink those little drinks then?

 

But, then I started drinking the Bombshell Spell. Every year during and after the Bikini Series. Whenever I’m ready to get my body back in gear.

What happens amazes me every time.

 

Whenever I drink it, the weight budges again.

Whenever I stop drinking it, the weight loss halts.

 

Not to mention the giddy feeling I get when I drink it. Since the drink has become a staple during the Bikini Series, I now equate that sweet tropical taste with summer! It’s a psychological trigger now.

 

But I wasn’t satisfied with “not knowing” how this drink works.

Because I love the science behind stuff like this, I did a little digging, and here’s what I found.

 

Image may contain: drink

 

The incredible benefits of pineapple juice

This article from Healthline on the benefits of pineapple juice had some really great insights into the potent properties of pineapple juice.

Bromelain, the medicinal enzyme in pineapple juice:

  • Reduces inflammation, especially post-exercise soreness
  • Suppresses cancer growth
  • Speeds up digestion
  • Improves fat loss

Beta carotene in the juice:

  • Protects your eyes
  • Protects against free radicals (that lead to cancer and heart disease)
  • Helps keep your brain sharp
  • Protects your lungs

The Vitamin C boost you get:

  • Bolsters your immune system, especially your defenses against the common cold
  • Helps prevent cancer
  • Protects your eyes
  • Protects against heart disease
  • Reduces the effects of stress by lowering cortisol and adrenaline levels

You also get a bunch of additional benefits from the calcium, magnesium, and manganese content of pineapple juice, like better bones and increased metabolism. The benefits are too long to list!

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Then, there’s the apple cider vinegar in the Bombshell Spell…

 

The fabulous side effects of apple cider vinegar

Apple cider vinegar, though a highly controversial dietary aid, does carry antioxidants and acetic acid which have been shown to:

  • Improve blood sugar and insulin levels, fighting diabetes
  • Help with weight loss by increasing satiety and reducing belly fat
  • Reduce heart disease risk

The fermentation makes ACV a great prebiotic, which:

  • Aids in digestion
  • Promotes healthy gut flora, which has a whole bunch of other benefits

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I found this version, which has the cinnamon, honey, and lemon in it already,
so all I have to do is add it to the pineapple juice.

 

The Unmistakable Benefits of Raw Honey

If you pour raw honey into your concoction, you get the following benefits:

  • Powerful antioxidants that fight free radicals
  • Antibacterial and anti-fungal properties
  • Phytonutrients with antioxidant and anti-inflammatory properties
  • Cough suppressant

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The powerful medicinal properties of cinnamon

If you add a dash of cinnamon to your spell, like I do, you get a bunch of extra benefits:

  • Improves metabolism
  • Super source of antioxidants to attack cancer-causing free radicals
  • Potent anti-inflammatory
  • Reduces heart disease risk (lowers cholesterol, triglycerides, and blood pressure)
  • Improves sensitivity to insulin and lowers blood sugar, fighting diabetes
  • Powerful antibacterial and anti-fungal

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Lime has some unmistakable benefits too, especially in the vitamin department with its potassium, vitamin A, vitamin B, vitamin C, vitamin D, calcium, and magnesium content, not to mention the antioxidants. Lime juice is also really great at kick-starting digestion and boosting metabolism.

 

Pretty wild, eh? Who knew you could get so much out of a tiny tropical drink?

You can see how pineapple juice is a heckuva lot more than just glorified sugar water and that apple cider vinegar actually does have some research-backed health benefits.

Plus, the Bombshell Spell uses only 4 ounces of pineapple juice, so it’s not like you’re overloading your system with sugar. And the sweetness helps counteract the strong vinegar taste.

If you were thinking about skipping the Bombshell Spell, I hope this information inspires you to reconsider.

 

To help you swallow that bitter vinegar taste, consider these helpful tips.

 

Tone it Up Bombshell Spell Tips

The contents of your Bombshell Spell make a big difference in how it tastes and how beneficial it is. To help you get the most out of your Bombshell Spell, remember to:

  • Drink the Spell in the morning while you’re fasted to ignite your metabolism
  • Wash your Spell down with water to protect your teeth from the acidity
  • Use pure pineapple juice, not from concentrate, to get the most benefits
  • Use organic, unfiltered apple cider vinegar, like Braggs or White House
  • Use raw honey, if available, to keep all the benefits intact
  • If your ingredients are available in an organic version, choose that

 

Do I think the Bombshell Spell is a miracle drink and the cure for cancer? Pfffff. Heck no!

But I do feel more…powered up, I guess you could say…when I drink it every day.

I do think it’s a great complement to a lean, clean and green diet and active lifestyle.

And it evokes positive summer vibes for me, so why not?

 

 

***Like the Bombshell Spell? You might also like this simple Green Tea Elixir. It has some of the same incredible benefits and more!

 

How about you?

Do you drink the Bombshell Spell every day? Do you notice a difference when you drink it versus when you don’t? Does the smell and taste remind you of summer too now?

Read This Before Buying the Tone It Up Nutrition Plan

Is the Tone It Up Nutrition Plan worth it?

So, you’re on the fence about purchasing the Tone It Up Nutrition Plan. You just can’t see throwing $150 out there on a glorified recipe book.

That’s how I felt too.

Heck, if I wanted to, I could find all the recipes online somewhere. I could probably find a bootlegged copy somewhere, but that makes me feel dirty.

I followed Tone It Up for a good two years before finally caving. Those thoughts above are why I didn’t make the leap sooner.

But after finally caving, I realized that it wasn’t just a recipe book I purchased.

Oh wait, before we go any further, let me just preface this by saying, I’m not an affiliate of Tone It Up at all. I don’t even think they have an affiliate program, otherwise I would’ve signed up. Their word-of-mouth marketing is strong enough to not need one. This is just me speaking from my own experience of being a 5-year member myself.

 

What you’re actually buying when you buy the Tone It Up Nutrition Plan:

You’re not just buying a recipe book for $150. That’s preposterous. I wouldn’t do that either. Amazon has plenty of amazing recipe books for under $10.

No, what you’re actually buying is your ticket into the inner TIU circle.

When you sign up, you get all the member benefits and you get to play with all the other TIU girls. You don’t have to “wonder” anymore about the plan, searching Pinterest, Instagram, and Google Images for sneak peeks of the pages. Haha, I see you;) (I did it too.)

Along with the recipe book, you also get a nutrition guidebook. It teaches you some nutrient timing basics and reasoning behind the plan. It gives you the plan breakdown and walks you through the benefits of eating lean, clean, and green. It also makes eating this way really fun…and hot! It’s not a crazy serious “diet” like some of the other plans out there. It’s a way to have fun with good nutritious food and hang out with your girlfriends in the process.

The plan also includes the infamous 7-day slimdown, Tone It Up’s proprietary slimdown-for-an-event plan that you’ll hear everyone in the community talking about.

Speaking of which…The level of FOMO that you feel in the community is enough to sign up alone, amiright? You see all the posts on Instagram of what everyone is eating, you feel the excitement when new plans come out, and you see everyone sharing their printed book pictures and you feel left out. There’ll be no more FOMO when you finally get it!

And it really works! You can see the evidence in all the transformation pictures out there. You see my own story! I have a seriously difficult time losing weight, and even I have been able to lose the weight when I follow the plan.

Another benefit of signing up is the member emails and exclusive discounts. Members get their hands on everything first. And they get their hands on some things that others don’t. There are some great members-only sales and discounts on TIU retreats, merchandise, apparel, and Perfect Fit.

 

 

You might say I have a (healthy) addiction. #toneitup #tiuteam #tiuplan #bbg #thekaylamovement #michellebridges #12wbt

A post shared by Jessica Collins (@jess_flashfit) on


Members also get access to all past and future editions of the plan and all the series meal plans. Every time Karena and Katrina launch a series, like the Bikini Series, a new meal plan comes out with additional recipes, along with weekly meal plans and grocery lists. You’re basically getting your eating plans for weeks and months at a time handed to you on a pretty coral and teal platter (probably with an etched mermaid on it to boot!).

It makes it a whole lot easier to follow along with their plans and get major results if you’re a plan member.

Another benefit: you’re only eligible for some of the series grand prizes if you’re a nutrition plan member. To be a Bikini Series grand prize winner, which is being selected right now, you must be a nutrition plan member.

You also get access to some exclusive groups in the community and on Facebook if you’re a member. They’ll only let you in if you are a paid member (and not a bootlegged one either, just FYI).

It’s a one-time fee of $150 to get you all.of.that!

 

As a businessperson, I can appreciate how TIU could’ve used a whole different business model and made a whole lot more money if they would’ve set things up differently. They could’ve created a membership program where members pay a monthly fee, which would’ve added up to well over $150 within a few months. That’s what a lot of other online businesses are doing.

Now it doesn’t sound too bad to pay $150 to become a plan member for life, right?

Do yourself a favor and just buy it already😉 M’kay? Call it an early (or late) birthday present for yourself.

Then come back here, and let me know in the comments that you did.

 

Those of you TIU babes who are already members, what is your favorite part about being a member?

Exactly How the Tone It Up Bikini Series Helped Me Lose 9 lbs (So Far!)

I showed you my transformation pictures in my last post (*shields eyes with hand*).

Complete TIU Bikini Series

And I’ve told you before how I will have a really hard time losing weight, despite working out 6 days a week religiously and eating *pretty* healthy.

Seriously, my weight after baby #2 has crept up past my highest weight ever, despite doing everything I know to do. I’m working out way harder than I did when I was at my heaviest (I was sedentary), more than anyone I know, and eating waaaaay more healthy than I did then (all-you-can-eat a lot).

It’s infuriating to say the least!

I’m still higher than my previous highest weight when I was sedentary, but it’s finally budging. Especially with the Bikini Series.

So, how was it that the Tone It Up Bikini Series finally did the trick?

I’ve been thinking a lot about this.

I really wanted to get to the bottom of it, because I want to be able to help other people. And I want to be able to return to this whenever I need a jump-start again.

weight loss before after tone it up nutrition plan

How was it that the weight came off this time?

  1. I followed the Tone it Up nutrition plan pretty closely. I chose Meals 1-5 from the nutrition plan and even had a nightly handful of dark chocolate chips. I had a few “off-plan” days for sure, but ate 95% on the plan. I really tightened up on the snacking, which was huge.
  2. I built my meals around veggies and lean protein: Start every meal with veggies and protein, because Lord knows we need more of those in our lives. If you’ve ever tracked your food for a few days, you’ve likely noticed that you don’t get enough veggies. That you eat too many carbs and too little protein. You likely just need to adjust that balance. You can do that by starting with protein and veggies at every meal and then building them out from there. Fats and carbs aren’t evil though. So, I had a lot of protein smoothies and egg scrambles for breakfast, salads and quinoa bowls for lunch, and chicken/veggie tray meals. Which leads to my next point…
  3. Don’t eat starches after 3pm. This is one of the recommendations on the plan. Our dinners tended to be chicken and veggies, sprayed with olive oil and peppered with seasoning. I tried to stay away from potatoes and noodles for dinner. Where I come from, that’s blasphemous. LOL. Meat and potatoes are dinner, not chickpeas and broccoli. But really. There’s something about starches at night that make your body hang onto it. I notice that I always weigh heavier in the mornings after I eat starchy dinners.
  4. Don’t think so much about food! Our culture has so many polarizing emotions around food. But food is just a thing that fuels our bodies. It’s important, but we don’t need to think about it so hard. I didn’t let thoughts about food get away from me in between meals. I prepped all my meals and I had extra snacks on hand, so I didn’t need to think about food all day. I knew what was coming and what to eat next, so I didn’t have to think about it. Without food on my mind, I didn’t feel compelled to keep eating when I didn’t need to.
  5. Don’t eat after 6-7pm. There’s something about eating late at night that makes our bodies hang on tight too. Allow your body to digest your last meal for at least two hours before bed. Your body needs to spend its sleeping time repairing and rejuvenating your body, not digesting. Any food left over in your system that you didn’t need for the day will be stored as fat. No thanks!
  6. Don’t “wing it” on the weekends. I have a tendency to prep meals for the workweek and just leaving the weekends to chance. Bad idea. During the challenge, instead of winging it, I had a plan. I prepped every meal for the week, even on weekends, so the weekends didn’t destroy all my progress.
  7. Build in backup snacks for your backup snacks. You know you’re going to be hungrier some days than others. Instead of assuming you just won’t eat when you’re famished (bad idea!), make sure you have some lean, clean, and green backup snacks. Then, a few backups for your backups. It’s way better to have all these extra snacks within reach than to assume you’ll be fine, only to end up desperately reaching for Lucky Charms or whatever other sugary monstrosity you have stashed away. When you’re hungry, eat. Just make sure it’s nutritious. Don’t starve and then cave!
  8. Jump into a fitness community: whether it’s on Tone it Up, Fitbit, Sparkpeople, Kayla Itsines, Lauren Gleisberg, Blogilates, or wherever else, find a tribe of fit-minded women you can join. The #tiuteam (that’s how you find them on Instagram) is super accepting and supportive of one another. Having hundreds of other TIU girls in my newsfeed and getting encouragement from them on my posts always energizes me. When you scroll through a newsfeed of women who’ve already worked out at 5 in the morning, you feel compelled to jump out of bed and get your own workout on. Several other fitness platforms have communities built around them too. Find one and jump in. The motivation works! They say you are the average of the 5 people you spend the most time with. Are those people fit-minded for you?
  9. Drink. Like, a lot. Drink until you aren’t thirsty. And then drink a little more. Honestly, if your body doesn’t have enough water, it can’t work correctly. Your metabolism can’t work correctly. So drink first before you eat to make sure your hunger isn’t thirst in disguise.
  10. Work on getting better every day, not just trying to be perfect on the first day. I think we have it backwards. When we start “diets” or any new goal, we tend to want to jump in with perfection on the first day. But that kills us! What if we started with better-than-normal and just got better every day from there? Do your best, do better tomorrow. When I had a bad day, I just jumped back in better the next day, and it paid off! Constant improvement works out a lot better than all-or-nothing.
  11. Move more. Besides your workout, make sure you build more movement into your life. I noticed that my weight went down whenever my Fitbit stayed in the 8-10k range every day. On days when I wasn’t quite that active, nothing happened. On days when I was over 10k, I woke up lighter. Get up from your desk every hour, stretch, walk around, and don’t plop down at night.
  12. Get your family on-board. My hubby is a trucker, so he’s been gone, and I made my family aware that I was following a plan to eat healthier. Otherwise, ice cream and donuts e’eryday, between my mom and father-in-law. And as much as I’m disheartened by my husband being away for long stretches, it has been really good for my weight loss efforts. Before, he was our chief dinner maker, which weren’t healthy. Hey, I can’t complain about a man who cooks dinner for his family, so I ate anything he graciously made. But once I had to start making dinner for myself and the kids, my weight started going down. I have control over what’s on our plates at night again, so I can make it healthy.
  13. I no longer have work temptations. Yay for freelance life! No more office donuts, vendor treat boxes, birthday treats, vending machines, and catered meals. Everything I grocery shop for and have at-hand are the only things I eat, and they are only healthy things. Makes eating healthy a whole lot easier.

Well, there you have it. My full analysis of why the Tone It Up nutrition plan worked when nothing else did.

To keep the momentum going, I’ve jumped into Round 2 of the Bikini Series, along with another group of women (more support!). So, I’ll be following the plan again for another 8 weeks to hopefully keep progressing from here. It’s working. I’m not going to mess with it. Plus, I love the recipes and the way I feel, so I figure it’s best to keep going. That’s what they mean about making a lifestyle change anyway, right?

 

How about you?

What are the tweaks that you’ve made in the past that have worked for weight loss? Anyone else have an extra EXTRA hard time losing weight?

2017 Tone it Up Bikini Series Transformation Results

So, the results are in for the 2017 Tone It Up Bikini Series.

Now, please be gentle with me, because I’ve never a posted a vulnerable picture of myself, like this, in a two-piece, on the internet before.

I hesitate….

But then again, I so BAD want you to know and SEE my results. I want that more than I want to hide.

 

So, here goes…

My results for the 2017 Tone It Up Bikini Series

 

Tone it up bikini series transformation picture

Before (April 2017) and After (June 2017)

 

tone it up bikini series before and after

 

Tone it up bikini series results

My happy “after” picture, after completing the TIU Bikini Series

 

 

Okay, okay I know the transformation in the pictures is hard to pinpoint. They don’t look that much different to me either.

For one, the distance from the camera is different, so that changes the perspective.

We don’t even need to mention the lighting.

But the real transformation?

You’d have to talk to me (or read this post;) to know more about the true transformation.

 

Let’s pull out the numbers first though:

Pounds lost: 9

Inches lost: 3.5″

Satisfaction meter: through the roof!

Non-weight changes: I did a cartwheel in the living room with my son (hehe, picture that!) without “seeing stars” and the lower back pain I was having from running outside went away! Must be all those deadlifts and ab work.

It never cease to amaze me that getting fit can actually make activities easier and that it actually alleviates pain!

 

If you’ve read this blog for awhile, you know I’ve been having a hard time losing any weight whatsoever. To be down 9 lbs might as well be 109. It felt impossible!

I’ve even been to the doctor to talk about it (And a nutritionist. And a wellness coordinator. And, and and…) Everyone said I was already doing what I should be, better than most people.

Yeah, but…

That’s not very helpful!

I’ve religiously worked out 6 days a week for forever and eat healthier than anyone I know (not to mention I’m a fitness professional), yet my weight wouldn’t budge, except to go up.

I’ve felt ashamed about it, often. But that’s a whole ‘nother post.

 

But then it happened!

 

The scale started to move. I didn’t put my hopes in it too hard.

But then it started to move some more! What the actual…?

 

Somehow, over the course of 8 weeks, I lost 9lbs. That’s a tad over 1lb per week, that all added up. I even had a few “off” or “cheat” days in there. But that didn’t reverse my progress.

I just can’t even believe it!

I can’t even tell you how pleased this makes me feel. How light. How hopeful. How thankful.

I guess a few little tweaks really can make a heckuva difference. But not just any tiny tweaks. Really effective ones.

 

About that…

I will be back shortly with a follow-up post about what is it about Tone it Up that I think made all the difference in the world. Because I wanted so badly to “figure it out.” Figure out why this worked when nothing else did. Figure out what exactly helped, so I know what to do if I ever need another “refresh.”

But most importantly, so I can help you!

I know what to do now! I KNOW WHAT TO DO NOW!!!

Then, after that, I’ll be back with another post on what I think about the nutrition plan. If you’re on the fence about buying it, you’ll want to read this one!

 

So, what now?

I joined a group of women to do Round 2 of the Tone it Up Bikini Series. Since this plan is working so well, I might as well keep going with it. If it ain’t broke…right?

By fall, when my “baby” turns 3, if everything goes right, I plan to be down to pre-pregnancy weight.

You just watch! 🙂

Just think, if you lose 1lb a week, where you could be in three months. No, I mean, really think about that! That goes for anything. If you have a project you want to complete, weight or otherwise, think about where you could be in three months if you worked on it a little every day.

 

How about you?

What were your results for the Tone it Up Bikini Series this year? What are you going to work on a little every day for the next three months?

Third Time’s a Charm: Why Three Sets of Exercises are Optimal

3 sets exercise for optimal lean muscle mass

 

I love how Tone It Up has us doing three sets of all their Daily Moves for the Bikini Series. Because the third time really is a charm!

Three sets of each exercise is perfect for building lean muscle mass.

Let me show you what I mean.

The first set

The first set of an exercise is sort of a warm-up set. It gets your muscles used to the idea of a move. Your brain and muscle fibers start firing to meet the demands of the exercise.

The second set

The second set usually feels easier than the first set, because your body is warmed up now and your brain is ready for the moves this time. At this point, you’re starting to burn through major calories because all your systems are “go,” especially if you run through the sets with little rest in between moves.

The third set

The third set is what counts! On the third set, your muscles should be nearing fatigue. And if you remember this quote from Arnold Schwarzenegger, you’ll know why:

 

Arnold Schwarzenegger quote last reps count

Share me!

 

The last few repetitions of the last set are where change comes from.

Those are the repetitions that you need to burn through to create change.

Remember that next time you’re struggling at the end of your workout. The last few reps are where change comes from, so push through! You deserve it!

The result of this kind of training is lean muscle mass, exactly what most of us women want. Most of us aren’t working toward hypertrophy (muscle building) or athletic power. We’re just trying to lean out and build some definition.

 

How about you…

Where are my TIU girls at? How is the lean muscle building going for you?

Tone It Up Bikini Series Printable

The Tone It Up Bikini Series always gives me butterflies in my stomach. To me, it means the countdown to summer is on! My body gets a “refresh.” Social media explodes with TIU motivation. The prospect of making fitness fun with friends as we all prepare for summer always gets to me!

Because I love you, I put together a Tone It Up Bikini Series Printable pack for you. Fo’ free.

If you’re a Type-A binder-keeping personality like me, you’ll have these three-hole punched and organized into a binder along with your Starter Pack and any other delicious printables you might have. Enjoy.

 

Also, come over and find me on Instagram @Jess_Flashfit so we can be Bikini Series buds. I’ll follow back;)

 

What the Tone It Up Bikini Series Printable includes:

  • 8-Week Workout Planner for the series. The workouts are written in the meal plan. Just write them on the calendar and hang the on your fridge to see what’s next!
  • Daily TIU checklist. If you’re a nutrition plan member, you’ll know what the Bombshell Spell and Bootycall mean;)
  • 150 and 100 By Summer Checklists. Track your mileage for the Bikini Series. You can shoot for either 100 or 150 miles by the first day of summer. I made a tracker for both!
  • Bikini Series goal and reward sheet. Make sure you list SMART goals, ladies!
  • Summer Bucket List: list all the things you’re looking forward to doing this summer. Dream away!
  • Meal planning sheet with accompanying grocery list: I like to plan out all meals for the week (because I tend to tweak the plan a bit). As I’m writing the meals out, I put the ingredients I’ll need to get on the shopping list right away.
  • Measurement tracker: take your measurements on Day One and then watch in bewilderment what your measurements are on the last day. Weight isn’t the only story. You’ll see progress in inches lost, even when the scale doesn’t budge.

 

*After entering your name and email address in the form, the second page will give you a link to the printable. Copy that link and paste it into a new browser to access the PDF.

 

P.S. Didya know I’m a certified personal trainer and fitness writer? You’ll want to make sure you come back here for more motivation and fitness insight. You might like my Budget Fitness ebook if you’re tight on funds.

 

Just another way to be…

~Better Every Day

 

How about you…

What are you looking forward to the most with the 2017 TIU Bikini Series?

Wild Rose Camping Trip

A few weeks ago, we went on a family camping trip. Yep, 10-month-old baby and all. Admittedly, I was pretty worried about how Rayna would sleep, but we had taken a short test camping trip earlier in the summer. I was thinking that that trip would be a good primer for a longer trip. And it sorta was. Rayna slept awful the first night but did pretty well the next few nights. We scrapped the travel bassinet though and put a bunch of padding on the floor between the two back beds and put up a baby gate as a makeshift crib for her. It worked perfectly, even for naps!
Anyhow, on to the trip. We stayed at a campground in Wild Rose, WI called Camp Luwisomo. It’s a Lutheran campground where one side has huge buildings and halls for retreats and the other side has a public campground. I wish more people knew about this place because it’s absolutely beautiful and absolutely affordable! But there was no one there.

We ended up with the entire campground to ourselves except one other family behind us that we befriended. We’re thinking they were Mennonites and we loved getting to know them. We shared S’mores around a campfire and lots of chats. And the kids played with each other every day.
Each day we did a small little something with lots of rest and taking casual drives in between. One day we went into town and visited the fish hatchery. Sadly, it has diminished since we were last there several years ago, but it was still fun to buy feed for a quarter and watch them feed.
This is the sexiest thing I’ve ever seen!
Funny enough, I have an image of him exactly like this from the same place, 5 years ago:
And one more for good effect

Anyhow…
Another day we went into town and played miniature golf and had ice cream:
Hubster and I tied for first place!
Our campground also offered a cute little miniature golf course that we tried too.
Another day we went into town to dinner and found a cute hiking path. They even had fresh spring water that we filled our water bottles with.
While on the trail, I made one fabulous #pinchbouquet
This was another diner nearby…so which is it?
And finally, on the last day, before we packed up to go, Kayne got to go on his very first horse ride. The campground offers guided rides for kids his age and he was so enthralled!
We brought some carrots for the horses

They also had free-range goats that were pretty friendly.

First signs of fall in August?

And just for fun, here’s a picture of an electric chair, I kid you not, they had on display in a thrift store in Wild Rose. Even though I knew it wasn’t even remotely in operation, I still sat at the very edge of the chair, not touching any part of it. It gave me the creeps.

Once we got home, we found this little hitchhiker on my Tone It Up Fit, Fierce Fab book.
This simple little trip was exactly what we needed as a family. Every night of the trip, we curled up and watched movies together. We took the days as casually as anyone ever could. We didn’t spend very much money either, so that didn’t weigh on anyone’s mind. It was just another perfect trip!

Ultimate Tone it Up Bikini Series Printable

TIU Printable
Anyone else super excited for the annual TIU Bikini Series? Last year, I was unable to participate because I was very pregnant and very mobility-challenged. This year, I intend to rock it! Basically, the Bikini Series is an 8-week workout plan that leads right up to summer. You follow the workouts that are posted by Tone It Up each day. If you have the Nutrition Plan, you’ll be choosing recipes and following along with that (or just eating clean). Their are daily prizes and huge incredible grand prizes for the winners. Check out last years’ winners!
What I love most about Tone It Up is their community of women. They’re all about making girlfriends for life and it’s like a close-knit group of friends, bringing each other up. Everyone is encouraged to make connections on Twitter, Instagram, the TIU community pages, in real life, etc.
By the way, I will be doing daily/almost-daily check-ins on Twitter/Instagram. Let’s follow each other! Twitter: @BounSee_Jess, Instagram: @Boun_SeeJess. The hashtags for the series are usually #toneitup, #BikiniSeries #100bysummer, #150bysummer, #tiumeals, etc.
Now, because I’m a super Type-A organizer type, I just had to design a printable for the upcoming Tone It Up Bikini Series. I’ve designed a few others in years past, but wanted to make a fresher, more comprehensive printable. I like things concrete, on paper, in front of me, especially when I’m doing my daily planning and goal-setting. 
So, I designed the ultimate Tone It Up Bikini Series printable. You can print the entire set of printables HERE. It includes eight trackers:
  1. Workout Planner
  2. Daily Checklist (Bombshell Spell, Booty Call, Workout, Check-in)
  3. 100 by Summer Tracker
  4. 150 by Summer Tracker
  5. Meal Planner
  6. Goal Tracker and Reward Sheet
  7. Summer Bucket List
  8. Measurement Tracker

Hope this printable helps you achieve your goals. Please Pin and Share away! If you use them, I’d love to see pictures. Tag me or leave a message so I can see! 
These are just for personal use though, not intended to be sold or distributed. The logos belong to Tone it Up.

Tone it Up and Workout Tips During Pregnancy

Tone it up Prenatal Workout. How to work out with Tone it Up when you're pregnant

 

I’m a huge fan of Tone it Up, it’s no surprise. I talk about them frequently on here. But once I became pregnant, I sort of started to ignore the workouts and motivation that K&K provide religiously. I just kind of shied away from anything that wasn’t pregnancy-specific. There really aren’t any Tone It Up prenatal workouts. And let’s face it, their workouts are geared toward young, single or newly married women looking for a beach body. Preggos/moms aren’t really their target market:)

Tone it up prenatal workout

However, during pregnancy I started to miss Tone it Up and I realized I could still incorporate a lot of their workouts into my prenatal routine, with some modifications.

Here are a few general pregnancy exercise guidelines (but always, always ALWAYS talk to your doctor first):

 

  1. Avoid lying flat on your back or tummy, especially after the second trimester. You may still be able to do booty bridges and things like that while propped up on a pile of pillows, but if anything feels uncomfortable, stop.
  2. Don’t go too intense. I enjoyed taking my workouts down a notch during pregnancy. If your doctor recommends it, you can continue with the types of workouts you were doing before becoming pregnant. However, huffing and puffing isn’t always safe. It’s usually recommended that you keep your intensity at a level where you can still speak conversationally. And you also don’t want to be working on gains during this tender period.
  3. Twisty positions are kind of hard to manage in later stages of pregnancy and could potentially be dangerous. You may want to avoid them or modify them as necessary.
  4. Don’t get up/down really fast: blood pressure drops and blood flow changes can really mess with a pregnant woman. Moves like surfboard jumps and burpees are not recommended.
  5. Jumping around: not only would this be super uncomfortable, but it can be unsafe. Moves that are jumpy or have the potential to cause you to fall are not advisable.
  6. Don’t stretch too far: the hormone relaxin can really mess with a pregnant woman’s body and stretching too far is definitely a danger. Be careful to stretch only to the point where you just feel it and be careful not to go too deep because it’s much easier to pull something.
  7. Balance is tricky. During pregnancy, a woman’s balance is compromised. Now, that doesn’t necessarily mean she shouldn’t do any balance moves at all, but she should be extra cautious, knowing her equilibrium might be off.
  8. Different goals. Most pregnant women are not working on their beach bodies or running endurance races. We’re preparing for labor, trying not to gain over the recommended pregnancy weight, trying to feel better/have more energy, and preparing to bounce back after baby. That being said, the workout needs to be tailored to those goals.
  9. Getting too hot can be dangerous for a pregnant woman. Now, our bodies are super efficient at regulating temperatures and keeping baby safe, but getting too hot is still a concern. Bikram yoga and running on a 104 degree day are probably not in the cards. Drink lots and lots and lots of water and stay cool, mommas.
  10. Preventing diastasis recti: Anything that pushes the stomach out rather than pulls it in is probably not a good idea at this point. Pushing out the abs (as during crunches) can actually increase that gap in the abs, so you need to be careful with ab moves.

With these recommendations in mind, and after a talk with my doctor, I was able to sift through the Tone it Up workouts to find some that were both tolerable and safe for me.

 

A Few of my Tone it Up Prenatal Workout Favorites:

Arms: there’s not much need to modify with arm exercises, and your tummy doesn’t interfere too much with them. Here are my top arm picks:

Legs:

Total Body

Now, I wasn’t able to follow the TIU nutrition plan at all when I was pregnant. Pregnancy threw off all my food habits from the beginning, when morning sickness made only Culver’s mashed potatoes and Pop Tarts tolerable. I wasn’t able to meal prep because thinking about preparing food nauseated me and grossed me out big time. Later in pregnancy though, I was able to maintain a relatively healthy diet, but it definitely wasn’t all clean and Hubster had to prepare most of our dinners (which turned into leftover lunches the next day). I was totally ok with that and enjoyed the break, but I sure did miss some of the recipes from the plan!

Aside from TIU workouts, I also have a few workouts other workouts that I recommend for expecting mommas:

Weekly Workout Rundown

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Monday:
Tuesday:
  • 40 min AM hill interval run, 3 miles
  • 20 min Beach Yoga
  • 25 min PM run, 2.3 miles
Wednesday:
  • 40 min AM interval run, 3.25 miles
  • 20 min circuit training at lunch (my workout)
Thursday:
  • 30 min walk at lunch with mom, 2 miles
Friday:
  • 45 min AM run, 3.6 miles
  • 20 min circuit training at lunch (my workout)
Saturday:
  • 62 min run, 5 miles
Sunday:
  • 45 min family kayaking trip
This was the last week of the Tone It Up Bikini Series. I finally made my #100bySummer miles on Sunday. And as much as I hate for all the excitement to end, I’m excited to change and charge up my routine this week a bit, perhaps trying out a new challenge. Any 30-day challenge suggestions would be well-received, friends.
I’ve said it before, but kayaking is one of my favorite active things in the world to do. Not only is it active, but it’s so rejuvenating and rewarding. In our kayaks, we can get down little shallow channels that other boats can’t get down. Which means: 0% boat traffic and 100% natural surroundings. I’m so glad I let Hubster talk me into buying kayaks when we were first married. After kayaking, we hit the beach for a little while where it looked like the whole hot city was hanging out.
Overall, we had fun this weekend. I finally got me a new laptop, made Creamsicles with Peanut, prepped food for the week (menu to come) and gathered some supplies from the hardware store for some more fitness-related DIYs. You’ll have to stay tuned for those! They’ve been cooking in my mind for awhile now, but I finally scoped out and purchased the supplies, working out some of the details by bouncing ideas off Hubster. Let the creativity begin!
What did you do this weekend?