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Your Favorite FREE Workout Videos in One Place!

Imagine yourself, on the couch, scrolling through your phone, considering whether you feel like working out that day. You know you should sweat or pump some iron if getting more fit is one of your health goals. You kinda wanna workout, but you just don’t know what you’re feeling that day, or even where to start. You could go for a jog – but what if it’s raining? You could go to a group fitness class – but what if they don’t have a class scheduled during the times you need? You’ve got some old Taebo videos collecting dust, but you don’t remember really even enjoying those workouts…

Fear not fit-minded friend, I polled the unicorns of the Tone It Up Community and rounded up the best FREE fitness videos for you from TIU! All of these videos are FREE on toneitup.com and/or YouTube. I’ve divided ‘em up here in different fitness categories: High Intensity Interval Training (HIIT), Total Body Workouts, Ab Routines, Arm Routines, Treadmill Workouts, Booty Workouts and two Kettlebell Workouts, which you can use 8 lb. to 12 lb. dumbbells for if you don’t have a weighted Kettlebell.

For the remaining workouts, start with the lowest weight that is most comfortable for YOU to keep clean form but still feel challenged, then work up from there. I’m at a point where I primarily use 8 lb. weights, but sometimes I do a drop-set and drop down to the 5s for certain moves using smaller muscle groups. You do whatever works for YOU, sister.

You can do all of these workouts in the comfort of your own home. And did I mention they are FREE?! Here we go:

HIIT (HIGH INTENSITY INTERVAL TRAINING)
I remember seeing 10-20 minute HIIT workouts back in 2010. I was all, “No thanks!” I thought I ALWAYS needed to workout for AT LEAST an hour a session! What could 10-20 minutes even do?! Oh girl, you’re about to find out …

Hiity Bitty Bikini: This Tone It Up HIIT workout is EPIC. Love it or hate it, this routine is legendary for its heart pumpin’ sweat drippin’ results.
K&K Slay: This is a great HIIT workout to add on to an Ab or Arm routine. Quick, effective, and FUN!
Bobby Call Hiit: If you’re familiar with Tone It Up, they refer to morning workouts as #TIUbootycalls, and I join in errry weekday morn. This one features Karena’s hubs, Bobby. With or without your boo, you’re gonna sweat during this workout.

TOTAL BODY
I LOVE total body toning routines when I’ve either missed a couple days of workouts due to travel or feelin’ under the weather, or if I’ve been focusing on specific body parts and just need a full body tone up. Whatever your need, these complete workouts will tone you up from topknot to pedicure.

Total Body Tone Up: THIS. Let’s say you were out of town Friday through Sunday and didn’t get a chance to pump it up all weekend long. Do THIS workout first thing Monday morning to start your week off RIGHT!
Love Your Total Body Tone Up: So I WISH this was the longer version, but apparently that’s only on the Studio Tone It Up App (which I have, and highly recommend). But I LOVE this workout nonetheless, so do this free version twice to really feel the burn.

ABS
If you’ve seen my @WholeHardy Instagram posts, you know that I do not have chiseled, 6-pack abs. And I’m completely ok with that! But if I DID want s’more ab definition – liiiike leading up to summer for example – I’d do myself a favor and add on these ab routines below 3 to 4 times a week after my workout that day:

10-Minute Toned Abs: This is a #TIUgirl FAVE! Feel the burn, babe. Feel. The. Burn.
Ultimate Total Ab Burn: This is not a video (I wish it were!!) but a sheet to follow. My abs were sore for DAAAYS the first time I did this 3-round ab circuit, so I had to include it.

ARMS
Lookin’ for some sculpted shoulders or triceps for your tanks or dresses – no matter the season? Add these arm routines onto your daily workouts 3 to 4 times a week and you’ll be flauntin’ those bi’s and tri’s all year long!

Flex Friday Routine: A personal fave. Even builds in some cardio!
Quick Arm Workout: Katrina from Tone It Up reco’s doing this routine before going out in our fave dress to see those muscles pop!
BONUS QUICKIE! Arm Yourself – Wine Not Wednesday: Such a quick, fun, effective workout. You have to try it. Keep your wine glass nearby … 🙂

TREADMILL
Sometimes I just don’t know what to do on the treadmill. Liiiiike, should I run the whole time? How many sprints should I add in? How fast? How long should I cool down between intervals? These treadmill routines take care of all a dat for ya, babe.

Fat Burning Treadmill Routine: Such a scorcher! I aim to run 2 to 3 times a week, and I admittedly need to include THIS particular routine into those runs rather than my usual jog!
Old School Cardio: Love this classic from Tone It Up. Again, I really need to follow this routine for more effective treadmill workouts!
BONUS! Turkey Trot: Need a quick 5k routine? Here ya go!

KETTLE BELL
I do not own a kettlebell. And I don’t plan on buying one anytime soon! I have 8 lb. and 10 lb. weights that I use instead of a weighted kettlebell and I sweat just the same!

Kettle Booty: If you’re looking to be challenged, try this workout! It is a non-stop, full-body toner.
Bikini Kettlebell: Gitcher #beachvibes on here with this seaside kettlebell routine.

BOOTY
Full-on toned buns are IN! Fill those jeans out RIGHT with these peach pumpin’ routines fo dem glutes.

Bombshell Booty: So fun (have I mentioned too often that all these vids are fun!?) and this one features a surprise guest…
Yoga Booty: A nice yoga flow that hones in on your bodacious bum.
BONUS QUICKIE! Booty Barre: Y’all. You’re gonna be SHOCKED how these tiny moves are going to make that booty SCREAM! Lol!

YOGA
Let’s try to include a yoga routine at least once a week in our weekly workout schedules, mmmk? Gosh, I just love yoga so much. It stretches us out, tones us up, and calms our minds all in one session.

Detox Yoga Flow: This one is surprisingly fast paced, and the twists help wring out the toxins you may have in your system.
Bikini Yoga: Another moving flow for those days you don’t want a crazy sweaty HIIT workout, but still want to move.

There you have it! All the fave free Tone It Up videos from #tiugirls around the world. Come back to this post whenever you want to get a quick workout in but aren’t sure which routine to choose! It’s all right here for ya, babe.

And stay tuned … you’ll be seeing some weekly workout schedule recommendations using these very workouts SOON!

Which workout are you gonna try today?

Happy Sweating,
Katie

Why the Hype with the Apple Cider Vinegar?

apple cider vinegar can help keep skin fresh and clear

ignite your system with this apple cider vinegar morning drink with cayenne pepper and lemon — Add a splash of ACV, a dash of cayenne pepper, and a squirt of lemon to your morning mug of agua and your body will ignite for the day!

Have you ever seen the viral lists of countless ways to use WD40? Do you remember in the movie My Big Fat Greek Wedding how Windex was the cure-all for errrrythang? Well step aside chemical laden liquids, there’s a new kid in town (that’s been around since Hippocrates was roaming) and it’s having a MAJOR moment.

WHAT IT IS:
Apple Cider Vinegar (ACV) is made up of primarily – you guessed it – apple juice. But by adding yeast, the fruit sugar turns into alcohol (now you’re listening), and then bacteria turns the alcohol into acetic acid – which, as we’re learning, is GOLD.

So let’s get to the point – how can you realistically consume or use ACV and honestly benefit from it? There are countless of hacks out there right now. But I’ve narrowed them down to what you’ll ACTUALLY want to try.

WHY YOU NEED IT:

Ramp Up Dat Metabolism & Flatten Yo Belly – This is all the buzz right now. While there may not be concrete, definitive evidence, it is believed that if added to a nutritious diet & healthy lifestyle, the acetic acid in ACV could aid in kickstarting your fat burning gears.
Detox Your System & Improve Digestion – Here’s something interesting: sippin’ on ACV before you eat is said to actually help your stomach break down food & reduce acid reflux afterwards. You’d think it would CONTRIBUTE to heartburn, right? ACV diluted in water is said to help with an upset stomach or bloating as well.
Get Shinier Hair & Clearer Skin – Some folks swear by creating ACV concoctions for their shampoo & conditioner, emphasizing that they truly see a difference in the sheen of their tresses. ACV can also help alleviate oily skin. Give it a try?
Kill Many Types of Bacteria – Both internally (fight the flu! yell at yeast!) and on surfaces (nix the mold!).
Lower Blood Sugar Levels – Studies have shown that you can effectively balance out high-carb or high-sugar meals by adding ACV to your plate to reduce or prevent blood sugar spikes. So long sugar rushes & pizza comas!
Feel Full – There’s talk out there that ACV can make you feel full, which keeps you from snacking too frequently or eating too much.
Kill the Cancer – There’s also chatter that AVC can shrink and potentially even kill tumors. Worth the try!

add apple cider vinegar to your diet for flatter abs — Debloat, improve digestion, and spike your metabolism by consuming more apple cider vinegar!

HOW TO CONSUME IT:

Morning Mocktail: If you’re into the wellness world, you may have heard of apple cider vinegar shots. I’ve been hearing that it’s best to dilute that tablespoon of AVC with a full cup of agua. Here a link to a ton of fun ACV drinks you can chug first thing in the morning to jumpstart your bod’s operating system.
Baked Goods: Adding ACV to your next bread, muffin or pancake recipe will add some welcomed flakiness! Try this simple mix from Simple Mills.
Salad Dressing: An obvious choice in consuming this liquid gold, but try this fabulous salad & dressing.
Beauty Brands: Not into DIY? These brands have already added ACV to their bottles!
Face First: Use it as a toner for oily skin, and potentially fade scars for sun spots. Hand is raised to try this around hormonal times!!

So what do you think? Will YOU buy into the hype? I add a tablespoon of Bragg’s Organic Apple Cider Vinegar plus a dash of cayenne pepper to my water bottle errry morning. I can confidently say that I’m at one of my fittest stages of life, and my heartburn has exponentially decreased since starting this practice about six months ago when I stopped taking prescription heartburn medication.

And now, time for me to try a DIY ACV facial toner so y’all can say, “And then I saw her face. Now I’m a believer…” 😉

Comment below with an ACV hack you’ve tried or let us know if you’re just not into the hype!

Stay sweet {with a lil kick},
Katie

Resources:

This Is How You Make Virtually ANY Food Healthier

Have you ever looked at one of your favorite, most-consumed meals and thought, “Is this really healthy for me?” Like, “is there anything in this bowl or on this plate that is actually doing my body good?” If you’re feeling like your everyday meals could use a nutritious upgrade, you’ve come to the right place.

One of the easiest, seamless, nearly tasteless ways to level up nearly ANY meal is to add an itty bitty super power ingredient called CHIA! Chia can be bought in virtually any grocery store these days in the form of teeny black seeds.

You may be thinking, “Why chia seeds? Can’t I just add sunflower seeds or pumpkin seeds to my meals?” Well the answer to the later is yes, of course! But let’s get into the secret magic of the mighty chia.

add chia seeds to virtually any meal, especially smoothies, soups, and yogurt — You can add chia seeds to nearly any meal {especially smoothies} to level up the nutrient content.

What It Is:

Chia seeds are actually derived from the mint plant of all places but have almost no taste at all – especially not minty.
These teeny tiny seeds are so water absorbent, that if you let them sit in a liquid like water or almond/coconut milk for a few hours, a pudding-like texture forms – hence the recent chia pudding craze!

Why You Need It:

For a miniature ingredient, chia seeds pack a huge punch. These babies are a phenomenal source of:

Omega-3 fatty acids
- Not only are omega-3 fatty a “good” type of fat, they’re an OUTSTANDING type of fat. They support healthy, shiny hair, skin & nails, AND they may help lower the risk of heart disease, depression, dementia and arthritis. Your body can’t create these fatty acids on its own, so you need to eat ’em up!
Fiber
- We’ve been hearing about good ol’ fiber since the third grade. And guess what, it’s still crucial to our diet! Fiber keeps us full & keeps things moving, if ya know what I mean …
Protein
- Protein is EXACTLY what we need after those killer sweat sessions to create strong, lean muscles. Like it’s buddy fiber, protein fills us up too! Another plus, chia seeds offer a plant-based protein, meaning you can sub these seedlings in for chicken, fish, etc.!
Antioxidants
- Let’s be honest, we’ve all considered how to avoid wrinkles at some point in our lives, amiright? Well, not only do antioxidants help with preventing creases in our skin, they also keep our cells healthy by fighting off free radicals. BAM! POW!
Minerals:
- Iron, calcium, magnesium and zinc were def on our health exams back in the day, right? Well, each of these foundational elements are critical to our overall health.
  - Iron: Boosts blood make up, muscle health and brain function.
  - Calcium: We know our hot bods need calcium to build & maintain strong bones, but our heart, muscles & nerves need calcium to function properly as well. Studies also suggest that calcium may protect against cancer, diabetes & high blood pressure. Win-win-win!
  - Magnesium: Where do I begin?! Magnesium helps increase energy, calms nerves & anxiety, treats insomnia & helps you fall asleep, helps with digestion by relieving constipation, relieves muscle aches & spasms … the list goes on, people!
  - Zinc: Great for skin, treats colds, boosts reproductive health and regulates cell growth, which could potentially prevent cancer.

add chia seeds to muffin mix to make your baked goods more nutritious — These raspberry chocolate chia muffins made with Simple Mills muffin mix are a perfect example of where to mix in chia seeds.

With all of these powers combined, chia seeds sure do sound like a super hero ingredient, right? Eat the chia. Do the things!

How To Consume It:

In smoothies: add ’em to this smoothie right here
In soup: like this stew right here or this dreamy soup
In ANY salad dressing: this lemon chia dressing looks real tasty
In ANY meal: even this stir fry or any of these meal-prep meals
In baked goods: like muffins, cookies or breads from this revolutionary brand
In yogurt & oatmeal: my boys are used to seeing the lil specs now! #momwin
As pudding! Get your chia seed pudding recipe right here!
Chia replace eggs in cooking: Vegans rejoice! Here’s a chia egg recipe for ya.

Feelin’ pumped to try some chia?? I hope this post encourages you to get out of your comfort zone a lil bit when it comes to the grocery haul & preppin’ meals. Ask your local grocer to direct to you the aisle of chia, try any of the easy suggestions above, or sprinkle ’em in anywhere of your choosing!

Snap a pic of where you add this super power ingredient and tag me on Insta or Twitter @WholeHardy! Would LOVE to hear new ways of sneakin’ in this magical food.

Cha-cha-cha-chia (had to),
Katie

Resources:

Now You Can Drink Your Greens, Fight Infection & Actually ENJOY It!

Drink your greens and fight infection with this super food kale smoothie that actually tastes good!

Smoothies. Some of us can’t live without them. Some of us don’t get what all the hype’s about! No matter which category you vibe with – the ingredients in this recipe will very likely have you skippin’ over to your trusty blender by the end of this post …

Let’s first talk about WHY the smoothie. Like WHY lug your multi-piece blender up on your counter and mega mix a bunch of foods together when you can just eat them all separately? Well I’ll tell you:

By blending a mix of ingredients together you can include special powders (think ginger, maca, cacao powder) & frozen foods that are otherwise difficult to chow on their own.
Blending up frozen foods like banana, avocado & even CAULIFLOWER add a rich, creamy texture that make it feel like you’re eating ice cream – ICE CREAM, people!
Creating smoothies is a BLAST! You can play with any recipe out there to make it your own and come up with unique, custom, go-to recipes.
It’s never been easier to sneak in vegetables for you AND your kids! By blending up veggies with the right amounts of fruits & other flavors, no one will taste the kale. Pinky swear!

Today I’m sharing with you my VERY FAVORITE green smoothie recipe. It’s based on Tone It Up’s Coconut Kale Beauty Smoothie but with my own lil spin…

THE GOODS

1 to 2 Cups Kale, Spinach or a mix of both
1/2 Cup Frozen Mango
1/2 Frozen Banana
1/2 Avocado if you have one on hand (fresh or frozen)
1 Cup Unsweetened Coconut or Almond Milk
1 Scoop Vanilla Protein Powder (Plant-based is aces)
1 Tablespoon Unsweetened Coconut Flakes (check Trader Joe’s)
1 Teaspoon Ground or Fresh Ginger (game changer in the recipe!)

THE WORK

Put all the goods in your trusty blender and BLEND UP!
Sprinkle with some extra coconut flakes on top
Snap a pic, post it to Insta, and tag me letting me know how you like it!!

Final thoughts: Don’t skip the ginger, dolls!!! I’m tellin ya. You NEED this ingredient. Not only does it make this green smoothie taste next level DELISH, but ginger has SUPER POWERS! Dig this:

It’s high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties.
Ginger can help prevent & relieve nausea. This can apply to sea sickness, surgery-related nausea, and morning sickness. It’s even been said to reduce monthly cramps!
Some studies have shown that ginger can help reduce muscle pain and exercise-induced muscle soreness. So chug this smoothie after your next HIIT routine!
My personal fave: Ginger has been known to speed up the emptying of our stomachs, helping peeps like me who suffer from indigestion and related stomach discomfort. Smell ya later over-the-counter meds!
Want more mental clarity? Add the ginger, ya’ll! Several studies explained that ginger can protect against age-related damage to the brain and improve brain function in elderly women. Prevent that brain fog now!
Stay healthy no matter the season! Gingerol, that main bioactive compound in ginger I mentioned, can help lower the risk of infections and inhibit the growth of many different types of bacteria – including oral bacteria linked to inflammatory diseases in the gums. Fresh ginger may also be effective against the nasty RSV virus we all dread in preschools & day cares…

So there you have it. I can’t say enough about smoothies, and I can’t say enough about GINGER! Smoothies are the perfect way to pack a TON of power foods into one delicious meal, and adding super herbs like ginger is the cherry on top… {ooo fresh or frozen cherries … another excellent choice for a smoothie!!}

What’s your can’t-live-without-it smoothie ingredient?? Comment below!

Happy Blending,
Katie

PS: If you wanna get your ginger kick but aren’t a smoothie fan, check out this Whole30 Approved Stir Fry recipe that has this super food, too! So easy. So yum. So healthy.

Resources:

Breaking Bad: Drop Old Habits to Make Room for New Ones

You’ve heard the term, “drop it like a bad habit.” Well, why are so called bad habits so hard to break?

Whether it’s the beginning of a new year, new season or new week – it’s all too common that we set intentions, make resolutions, declare goals, only to last a few weeks – or even a few days! Is it that we just can’t stick to something new, or are our current habits not allowing us to create new ones? Here’s how to drop old habits to make room for newer, healthier ones.

Breaking Bad: Drop those bad habits sabotaging your goals. — Need habit help? Join our free, private community where we share our habits & challenges for motivation & accountability. Join us here!

If you read my post on setting & crushing your goals, you know it’s crucial to re-commit to that new intention of yours EDD (every damn day, to those hip to the game). There’s a reason for that. In fact, there’s SCIENCE behind it! And it’s majorly effective & relatable.

I recently listened to a podcast titled something along the lines of “Change Your Brain, Change Your Habits,” and it was the PERFECT backup I needed to help you drop old habits. Now stick with me here because we’re about to visualize …

Picture your brain like a forest.

So much goin’ on in there, right? Let’s say you see a path to a cacao tree, and it’s really well traveled – by you.
You’ve taken this path so often, there’s no longer grass. Just dirt.
You’ve walked down this dirt road so many times, that when you arrive at the cacao tree, you forget how you even GOT there! Your “automatic brain” (a real thing) steered your behavior. This is very similar to driving or commuting to & from work errrry day.
Your brain is now programmed to do certain things that you’ve completely trained it to do, whether you’re conscious of it or not. That smart brain of yours craves EFFICIENCY and is actually HELPING you remember to do the things you like to do.

But what if you DON’T like something that you’ve trained your brain to do?

What if you want to alter your well-beaten path (like consuming junk on the daily) & take the path less traveled (consuming clean greens on the regs)? Can your road to cacao heaven ever be filled with luscious green grass again? Meaning – can you really drop old habits? Why yes, yes you can. And you probably have an inkling on what you need to do to fill up & leave that grassy knoll and discover a new, healthier path.

Habits train your brain. — Habits can train your brain to do whatever you want or don’t want to do. Need help retraining your brain out of old habits? Get free support here.

If you have a habit that’s cluttering your path to success – follow these 4 simple steps to drop it:

Write down the habit you want to drop
Write down how you’ve acquired this debilitating habit
Write down why it’s sabotaging you reaching your goals
Write down exactly what you’ll do INSTEAD when your brain reminds you to do the bad habit again.

**Get the hint that writing it down is key??

Here are two easily relatable examples:

EXAMPLE 1

Habit to Drop: Eating ice cream after dinner every night.
How it Started: You bought a new flavor of gelato, you love it, you figured it’s only a few bites a night, but sometimes you lose track of how many bites you’ve had.
Why it’s Sabotaging Your Goals: It’s extra calories you don’t need, and it’s right before bed, and you’re trying to slim down so you’re more confidentle in your own skin. So, there’s really no point in eating it EVERY NIGHT, but maybe once a week.
What You’ll do Instead: Make tea, get out of the kitchen, read a book, phone a friend, brush your teeth, so many options.

EXAMPLE 2

Habit to Drop: Allowing others’ negative energy kill your positive vibe & bring you down.
How it Started: Possibly at work, all will be going well, but then perhaps a negative coworker complains, or another department blames your team for something, or your boss puts you down in an email.
Why it’s Sabotaging Your Goals: You want to be a #bossbabe, and you won’t let anyone get in your way. Losing your cool & your momentum won’t get you to that next level any sooner.
What You’ll do Instead: Take a deep breath, count to five, smile. In that order. This positive pause will remind you who you are, and who you aren’t. Breath to drop the stress, count to calm your mind, smile to remember that you’re on top – knowing that positivity always wins.

Don't let office drama kill your positive vibes — Drop the old habit of letting others’ negative attitudes bring down your positive vibes.

You see, I can easily tell you “do this, not that.” Or you can easily read an article telling you “eat this, not that.” But simply listening to or reading this information will get you nowhere unless you PAVE THE WAY IN YOUR BRAIN.

Take some time to think clearly about each habit that may be getting in the way of your DREAMS.

Right when you’re about to react in a way you know in your heart isn’t getting you where you want to be, consider the points above and how you can map your brain in a different direction to drop the old habits so you can make room for new, much more impactful ones.

Have any unfavorable habits you’re working on breaking? Share them with our free, private, incredibly supportive *HAPPIFY Your Health* Facebook Community here. We’re here for you.

Drop it like it’s hot,
Katie

Want MORE advice on setting, tracking, failing, and crushing your goals? Click below!

Get clear on **when** your old habits come back so you’re better prepared to manage them.

The Best Meal Prep Meals for Your Busy Workweek

Meal prep these easy Tone It Up Whole30 approved Egg Muffins

Meal prep isn’t always easy. Having already-made healthy lunches for the
workweek sounds awesome, but it can be hard mapping out each recipe, detailing your grocery list, finding time to cook it all – especially during our precious weekends!

But having made-ahead, whole food meals, pre-chopped veggies and cooked protein are ESSENTIAL to following a healthy lifestyle. I feel SO much cleaner & leaner eating one of my home-cooked meals for lunch rather than driving to Panera or Chipotle for a mediocre salad during the work day. Plus, your family will much more appreciate eating a warm stew Tuesday night that you made Sunday afternoon over a frozen pizza!

This blog post is first in a series of meal prep posts to help you become a weekday lunch & dinner NINJA. Listed below for you are my Top 10 Meal Prepped Meals, organized by Breakfast, Lunch & Dinner, and Snacks. Try these out for the week ahead!

BREAKFAST

If you’re trying to get your kids ready & out the door in the morning, in addition to yourself, a sit-down breakfast of over-easy eggs & sliced avocado may not be reasonable for you. Making a smoothie from scratch may not be either. Try these grab & go meals to break the fast. You can even eat them at your desk mess-free!

Egg Muffins
- There’s no end to the variety of egg muffins! Experiment with all sorts of veggies – olives, tomatoes, peppers, mushrooms, you name it!
  Meal prep like a boss with these Tone It Up, Whole30 approved Mediterranean Egg Muffins!
Overnight Oats
- Grab your mason jars & fill ’em up! Similar to the egg muffins, you can really have fun mixin’ up your ONO ingredients too. Try this pumpkin recipe in the fall, this lemon honey ditty in the spring, and this coconut berry batch in the summer!
Protein Pancakes
- Freezer friendly! Make a few batches of these on a Sunday, freeze ’em up, and toss 2 in the toaster for a quick & easy breakfast Monday through Wednesday! Play with different fruits or even add espresso to your next batch! Some plant based protein powders to try are Tone It Up and Aloha. Each come in a few different yummy flavors – chocolate, vanilla, even coconut!

LUNCH & DINNER
The key to prepping lunch & dinner is making a big batch (sometimes even doubling a recipes) and dividing up into individual portions. That way – you can easily toss in your lunch tote on your way out the door, or pop right into the microwave when you get home.

Stir Fry
- Stir fry is SUCH an easy meal to prep! Just gitcher self a giant bag of frozen veggies, protein of your choice (chicken, pork, etc.) and play with herbs & spices! Use coconut aminos instead of soy sauce for bonus points.
  Meal prep like a boss with this simple, tasty, Whole30 approved stir fry.
Mix n’ Match Salad
- If I’m making salads for the week, I use this recipe as my guide and experiment in all sorts of ways. Spinach instead of kale. Walnuts instead of pine nuts. Maybe toss in some diced apples, couscous, or anything you need to use up in the fridge!
Tray Dinner
- Talk about simple but significant – this meal takes the crown! Just get a tray, load it up with your fave protein and & veggies, drizzle with oil & herbs, and presto! You’ve got dinner + leftovers for lunch.
Moroccan Chicken Stew
- I love a good stew. And this one is Whole30 approved & packed full of flavor. Mmm mmm mmmmmmm.

Tone It Up Whole30 approved Moroccan Chicken Stew — Warm up with this Tone It Up, Whole30 approved Moroccan Chicken Stew.

SNACKS
Sometimes you feel like a snack, sometimes you don’t. When ya do – it’s CRUCIAL to have healthy options on hand.

Protein Muffins
- The Tone It Up Nutrition Plan has so many fun, healthy and DELICIOUS recipes for these mini bites! I like the Snickerdoodle Muffins because there are no chickpeas & I try to avoid beans & legumes.
Bars
- Find your fave, but try to eat only have half. Bonus points if you find the snack sized versions. Two of my faves are Perfect Bar & Kind Bar. Other popular, healthy choices are Lara Bar & Rx Bar.
Chia Pudding
- Kinda like yogurt, but dairy free & oh so yummy. And SUPER easy to make to boot!

There you have it! 10 easy meal prep meals to get you started. Next up, I’ll give you a few sample days with an easy-peasy-budget-friendly grocery list. Meal preppers unite!

Happy Prepping,
Katie

Whole30 Approved, Slow Cooker Moroccan Chicken Stew!

Winter, spring, summer or fall – I love me a good, hearty stew. It’s like the perfect meal, amiright?! Veggies, fat, protein, spices, slow cooker if you’ve got the time, done, boom.

Perks of this healthy crock pot stew:

This recipe right here is perfect for the whole fam. My husband ate two HUGE bowls of this dish. Healthy, husband-approved stew for the win.
It makes at least 4 large servings, so spread the love!
Meal prep worthy? You know it. Fridge or freezer, this stew’s got your work meals at the ready.
It. Is. YUMMY! Not a bland bite in this batch. Heathy CAN in fact be flavorful!
It’s both Tone It Up & Whole30 approved. Not familiar with these two meal plans? Check out my Whole30 post here and how I’m combining it with the TIU plan here.

Without further ado, let’s get this puppy started!

Whole30, paleo, tone it up approved healthy Moroccan chicken Stew, fall slow cooker meal — Warm up with this Whole30 approved Moroccan Chicken Stew! It’s Whole30 approved, silky smooth, with the perfect hint of spice.

THE GOODS
*This is adapted from the Tone It Up Nutrition Plan, which has hundreds of healthy, scrumptious meals, snacks, desserts, smoothies, and more.

1 tablespoon olive oil
1 yellow onion, chopped
2 Tablespoons minced garlic
1 teaspoon cinnamon
1 teaspoon cumin
1 teaspoon paprika
Pinch cayenne
½ teaspoon salt
14.5 oz. can diced tomatoes
1 lb. raw chicken cut up in cubes
1 large or 2 small sweet potatoes
4 cups broth (check for no sugar, sulfites, msg)
2 cups spinach (fresh or frozen, whatever you got)
Optional: sliced avocado, fresh cilantro

THE WORK

I like using a multi cooker for this meal but you can use a big pot too.
Heat up the olive oil in your pot, add onions & garlic, sauté a few mins – don’t let the garlic burn!
Add all the spices except salt. Sauté for another 2 mins.
Add in chicken cubes, cook til no longer pink.
Add canned tomatoes, sweet potato, and broth. Season with salt n’ peppa.
Cook on medium-low for 20-30 mins til potatoes are soft.
Stir in spinach before serving.
Top with sliced avocado and/or fresh avocado if you’d like!

If you have family members who aren’t following a nutrition plan and want more carbs than the potatoes in this recipe, feel free to toast a fresh baguette to serve along side this meal.

And there you have it. A simple, hearty, healthy dish to warm up your soul, and your families’ hearts.

Slurp away,
Katie

Resources:

Tone It Up Nutrition Plan: https://my.toneitup.com/products/tone-it-up-nutrition-plan?variant=287028266
Whole30 Guide: https://www.amazon.com/Whole30-30-Day-Guide-Health-Freedom/dp/0544609719/ref=sr_1_3?ie=UTF8&qid=1515941665&sr=8-3&keywords=whole+30+cookbook
Whole30 Fast & Easy Cookbook: https://www.amazon.com/Whole30-Fast-Easy-Cookbook-Delicious/dp/1328839206/ref=sr_1_2?ie=UTF8&qid=1515941665&sr=8-2&keywords=whole+30+cookbook
Whole30.com Recipes: https://whole30.com/category/recipes/

Your Go-To Pregnancy Fitness Videos

Hi babes! I’ve seen a few of you in the community announce your super special baby news – CONGRATULATIONS! Whether it’s baby 1, 2 or 4, there’s a magical miracle brewing in that belly of yours, and health for both you & your bun (think oven, not top knot) is super important. Get this – according to findings presented at the annual meeting of the Society for Neuroscience, “babies born to active mothers had more mature brain activity than those born to inactive mothers. Their brain activity was comparable to 4-month-old babies at just 12-days-old.” Say what? Bust out dat yoga mat, pregger lade!

First order of biz – if you don’t know me, hi! I’m Katie. Mama to two sparkling, rambunctious, smart, limit-pushing little boys. With my first son, I was quite literally a pregnant unicorn (feel free to virtually punch me in the face). No issues, followed all the super healthy eating rules, worked out consistently up through the final days … you know the type. With boy #2 though, while I still kept really active & healthy, I got food poisoning TWICE and was def more tired, as boy #1 was rulin’ the ROOST.

During both pregnancies though, I stayed fully committed to fitness & nutrition, and in addition to walking the Chicago lakefront paths, I had a handful of pregnancy fitness videos that were my religion. If you’re looking for pregnancy-specific prenatal workout videos, I got cha baby mama!

*DISCLAIMER* You MUST get the OK from your OB before starting ANY of these fitness routines – especially if you’re high risk, low risk, no risk, a fitness beginner, you name it. GET CONFIRMATION!

Sarah Haley: Expecting More

What I LOVED about this set was threefold:
1. It comes with TWO DVDs filled with 6 super different workouts
2. It comes with a CALENDAR guiding which workouts to do each day
3. The workouts are CHALLENGING! There are moderate & advanced options.
Also, Sarah (the instructor) was preggers while filming the videos. Win-Win!

Tracy Anderson: Pregnancy Project

I would call these workouts more pilates-like. I didn’t sweat, but some days, I didn’t want to sweat. Similar to the majority of TA’s fitness videos, this one is for fine toning & stretching.
Best thing about this set – It comes with NINE DVDs!!! One for each month of your pregnancy! And just like Sarah Haley, Tracy was pregnant while filming these as well – AND her month of pregnancy aligns with the DVD month of pregnancy. So you grow along with her! Woot!

Shiva Rea: Prenatal Yoga

Here’s where you stretch out them hips, mama. This is the video you workout to when your mind really, REALLY doesn’t feel like working out, but your hot bod is all, come on gorgeous, let’s flow.
It a fantastic way to ease yourself into prenatal yoga. You’ll feel like you just left the spa afterwards~

Prenatal Vinyasa Yoga: Short Forms

LOVE this gem for when I wanted to pick & choose my workout times. It offers 15, 30, 45 and 75-minute yoga flows.
The video also features one woman in each trimester, so you can choose which to follow according to where you are in your pregnancy.
There are bonuses too! A 10-minute partner routine and series of labor poses to help prepare you for the big day.

There you have it! For you bump club babes, g’on and read through the descriptions & reviews and see what sounds dreamy to YOU & YOUR body, fitness level, pregnancy, attitude, etc. Health & wellness is all about customizing our own plans to work with our own personal jam. Anything forced Just. Won’t. Work.

Have other prenatal workouts you enjoy? Comment and let us know! I’ve linked a few additional helpful resources below relating to fitness & pregnancy.

Congrats again on that beautious bump!
Katie

Resources:

The Workout That Makes Your Baby Smarter: https://www.fitpregnancy.com/exercise/workout-makes-your-baby-smarter
American College of Obstetricians and Gynecologists – Exercise During Pregnancy: https://www.acog.org/Patients/FAQs/Exercise-During-Pregnancy
Exercising During Pregnancy is Good for Mother, Baby, Research Confirms: https://www.sciencedaily.com/releases/2017/09/170904093621.htm

Easy Meal Prep: Whole30 Approved Stir Fry

Try this adaptogenic, superfood, Whole30 approved stir fry for a quick & easy meal prep!

#mealprep. We all love it. We all hate it.

It’s sooooo wonderful NOT having to leave work to buy a crappy, sodium-laden lunch. Or NOT coming home & eating the chicken nuggets & mac n’ cheese our kids are eating. Meal prep SAVES US, helping us make HEALTHY choices! But it’s also a time suck… like, a real time suck.

Enter this healthy, simple, Whole30 approved meal. Whether you’re seeking a paleo lunch, a keto dinner, or just a simple, healthy dinner, THE STIR FRY will check all of your clean eating boxes.

I used chicken & a big ol’ bag a frozen vegetables here, but you can use pork and a variety of fresh or frozen vegetables. It’s a Whole30 stir fry recipe that is filling, packed with flavor, and flexible enough to let you swap in & out your favorite protein or veggies.

Two superpower ingredients in this healthy stir fry recipe are TURMERIC and GINGER. The health brand Further Food sells an incredible anti-inflammatory concoction called Daily Turmeric Tonic. It contains adaptogens & superfoods, and I included it in this recipe. Listed within the recipe below are a handful of ingredients in the tonic that you can dash into the stir fry to get a similar affect.

Serves 3 I.M.O.!

THE GOODS:

2 Tablespoons coconut aminos (amaze sub for soy sauce! Trader Joe’s to the rescue.)
2 Tablespoons apple cider
2 teaspoons minced garlic
1 scoop or 1 teaspoon Further Food Daily Turmeric Tonic
(*This anti-inflammatory super powder combines the healing powers of organic turmeric, organic adaptogenic herbs, and organic superfoods into one delicious chai spiced blend. If you don’t have this incredible concoction, create a similar version of your own by mixing some of the ingredients together {such as turmeric, ginger, cloves, cardamom, cinnamon, black pepper to equal about 1 teaspoon total.)
½ teaspoon red pepper flakes
½ teaspoon onion powder
1 Tablespoon True Made Foods Veracha (vegetable sriracha)
2 Tablespoons coconut oil
1 lb. raw chicken cut into 1” cubes
1 -2 bags frozen stir fry vegetables (depending on size of the bag; I used part of this)
1 Tablespoon chopped nuts or sesame seeds (whichever floats your boat)
Top with avocado or guac for some added creaminess!

THE WORK:

In a small bowl, mix together coconut aminos, apple cider, garlic, Turmeric Tonic, pepper flakes (don’t add the coconut oil, that’s for the sauté). Let ‘er sit.
Cook the meat first: use 1 T of the coconut oil, heat in skillet, add the chicken, cook about 4 mins til no longer pink. Remove the chicken and put on a plate or whatevs.
Now cook the veg: Add your other 1 T of coconut oil to the skillet. Toss your bag-o-frozen veggies in there. As much as can fit!! Cook until no longer frozen (5 mins maybe). Add the coconut amino mixture, cook for another minute or so for the veg to soak it up. Then add the chicken back in & blend for a minute or so. And then …

Meal Prep this Whole30 Approved Fast and Easy Stir Fry — Meal prep like a boss with this simple, tasty, Whole30 approved stir fry.

BOOM! You done, son. Lay this fancy feast on top of some cauliflower rice (can I say Trader Joe’s AGAIN?!) and you golden, girl.

Let me know if you try this Whole30 Stir Fry! Comment below with any variations you might use per your paleo, keto, macro or good ol’ healthy eating plans!

Happy prepping,
Katie

How to Crush Your Goals

Goals. Resolutions. Intentions. Call them what you want, but basically we’re just recognizing that we want something for ourselves.

Trimmer quads. A promotion. A longer run. Communicating with love. While we may list these intentions out, how are we actually tracking our progress on on goals? We must, Must MUST think about & track our goals on the daily if we truly want to reach & crush them. Sound intimidating? Fear not, fellow goal crusher! Here’s a template as a guide to keep by your side:

HOW TO PLAN & TRACK YOUR GOALS: Write down your responses to the below questions.

WHAT is the goal: I want X by Y date
WHY do you want it: So I can Z
HOW will you get it: Each day I will Q

Example 1:

WHAT is the goal: I want defined & toned abs, arms & legs by *this specific date*.
WHY do you want it: So I can rock swimsuits & tank tops like a boss this summer.
HOW will you get it: Each day I will exercise at 6AM. Each Sunday, I will meal prep 2 clean meals and 1 healthy snack for the week ahead. I will only drink 1-2 alcoholic beverages 1-2 nights week.

Example 2:

WHAT is the goal: I don’t want to bring my work stress home with me
WHY do you want it: So I can be fully present with my family, and not make their joy suffer my by bad attitude, exhaustion and frustrations.
HOW will you get it: Every day before I leave work, I will carve out 15 minutes to plan for the next day. By leaving work with a plan for tomorrow, I’ll be less stressed at home.

You have to REMIND yourself of your goals and RE-COMMIT to them EVERY DAMN DAY!

If you’re wondering how to crush your goals, you must: Write them down. Think about them. Visualize them. Say them out loud. Set a #GOALS reminder on your phone that you’ll see every morning when you wake up. This is honestly the ONLY way you will get to where you want to be.

Best part? I’m here to encourage & support you along the way, doll! Hop on over to our free, private, goal crushing Facebook community, post your badass goal, and we’ll all motivate you & hold you accountable!

You can also schedule a FREE 30-minute Goal Crusher Call with me here where we’ll work out a game plan together for you to straight dominate exactly what you want for yourself.

For more deets on a morning “goal digger” practice, see my Miracle Morning post to guide you through this simple yet mega powerful routine.

You’re not a player sis, you just crush a lot,
Katie

Want MORE goal-crushing advice? Click below!

Career Game on POINT with these Next Level Podcasts

If you work outside your home, you’ve got a commute. And whether that commute be by car, train, foot or bike, you most likely have access to something audible. While it’s incredibly important to zone out to music or silence when you can, your commute is also the perfect time to {yep, I’m gonna say it} LEARN!

My deep obsession for podcasts originated this past summer, and I haven’t looked back. I’ve been listening to a wide variety of shows: from TED Talks to Home Design. From Leadership to Spirituality. From Marketing to Mindful Living.

For my first WholeWork post, I’m sharing with you my fave work-related podcasts. These can speak to you as relevant to your current job, dream job, side hustle or really in any way you feel the connection. And dig into these hosts – as they each offer even MORE helpful content in their blogs, vlogs, books, emails, etc. Let’s get to it:

LEADERSHIP

Coaching for Leaders
Host Dave Stachowiak interviews highly reputable women & men in business, speaking on a range of topics from culture, to accountability, to your personal brand, and so much more.

How to be Awesome at Your Job
Such a stellar motivational melting pot here. Building your dream network, becoming a great conversationalist, leaving great first impressions, the list goes on.

SIDE HUSTLE

Goal Digger
Jenna Kutcher is officially my new favorite person. She clearly & effectively explains to you how to get your booty in action with marketing your business. She is simply the bees knees with soooo many free & insanely helpful resources!

Gary Vee Audio Experience
Gary Vaynerchuk. Where do I begin. I swear more because of you. I take more risks because of you. I’m a better marketer because of you.

MARKETING

6 Pixels of Separation
Mitch Joel was digitally marketing before the term online was upgraded to digital. Before the term new media graduated to social media. Get gets deep into, on so many levels.

Copyblogger
You simply will not want to stop listening to Sonia Simone’s soothing voice. And, her quick 15-minute episodes are chalk full of helpful tips on content creation. Eat this one up!

GIRL POWER

Girl Boss Radio
Be careful. Listening to Sophia Amoruso may cause you to turn your car around on your way to your day job to go start a business of you own. Her interviews will wow you. The discussions she has with such smart, hard-working, determined boss babes will not only inspire you, but also make you air five these incredible femmes.

And with that, tap that podcast app on your phone, type in the search, subscribe as you choose, and go have yourself a kickbooty day of work!

Go get ‘em boss babe,
Katie

Can You Effectively Combine 2 Nutrition Plans?

January 1 is right around the bend! And you know what that means … time to set our intentions for the New Year, while also cleaning out our innards from all the vino & sugar cookies! What’s the best way to do this? I’ve got 2 of the BEST methods for ya right here, chica boo:

Whole30
- My recent post on what the Whole30 is will give you all the deets on this phenom of a nutritional reset. It’s a 30 day commit PLUS an extra 10-14 days of carefully reintroducing omitted food groups.
Tone It Up
- TIU has a complete nutrition package with a dozen different plans (think Bikini Meal Plan, Fall Meal Plan, Wedding Meal Plan, etc.). Karena & Katrina (the boss babes behind TIU) created a NEW NEW Meal Plan that is $FREE.99 called the 5 Day Detox.

I’m so passionately in love with BOTH the Whole30 & the Tone It Up Nutrition Plan. How’s a girl to choose which plan to follow this January?! Simple, combine the two. Here’s how:

Strictly adhere to the Whole30 guidelines, and incorporate ONLY Whole30 approved foods & ingredients from the Tone It Up 5 Day Detox (and Winter Challenge) Plan.
Follow the meal recommendations for Tone It Up 5 Day Detox Plan, but swap out non-Whole30 approved foods with Whole30 foods.

Either way – you’re complying with BOTH plans, which gets us to our #tiuWhole30 combo jam. It’s that simple! To give you some feels on the similarities & differences in these plans, WholeHardy’s got you covered right here, doll face:

SAMSIES:
- No added sugar or fake sugar
- No fried food
- No alcohol
- No creamy dressings
- No dairy
- No GF treats or GF starches
- No soda (diet or regular)
- No frozen dinners
- Clean out your pantry & fridge!
- Join a social community for motivation, encouragement, accountability and more!
DIFFERS:
- Duration
  - Whole30: 30+ days
  - TIU5DD: 5 days (+ Winter Challenge to follow)
- Starches
  - Whole30: NONE
  - TIU5DD: None after 3pm
- Foods:
  - Whole30: No smoothies. No snacks (ideally). No treats. No bars. No peanuts. No carrageenan, MSG or sulfites.
  - TIU5DD: Yes to smoothies. Yes to 2 snacks, Yes to #TIUapproved treats & bars. Peanuts ok.
- COOL FEATURES!
  - TIU5DD: Detox your life! Clean out the clutter, wipe out the negativity. Focus on the Positivity. Plus a FREE daily fitness routine!
  - Whole30: Sooo many books for guidance & FAQs! Whole30, Whole30 Fast & Easy, Whole30 Day by Day, Food Freedom Forever, It Starts with Food.

So, you down with the combo? Join me and we’ll power through these incredibly healthy & effective plans TOGETHER! Track the journey here: #tiuWhole30 #tiu5DayDetox #Whole30 @WholeHardy.

If we make this January our healthiest yet, who knows how healthy we can make the entire year. It’s all within our power …

Let the countdown begin,
Katie

5-Day-Detox-Cover-Site-Graphic_9ec1f16a-2f96-491d-9935-962fbd19c63b

6 Steps to Your Miracle Morning Routine

“How can I make weekday mornings less rushed? When am I going to workout today? Why won’t my kids sleep in? How in the world are other women getting ME time?!” These questions got choo goin cray? Me too. Erry day. But guess what … I’ve dug up some answers for us, and there’s hope!

So how do we take back our mornings? It’s simple. The good news: we most certainly can! The catch: now don’t shoot the messenger, but we need to wake up … EARLIER {insert terrified emoji face} I know, I know, you’re already waking up at 6:30AM Monday through Friday to get ready for work, how can you POSSIBLY wake any earlier? Sleep is PRECIOUS! Especially as an M.O.M.

But just like anything, if you REALLY want something, if you REALLY want to clarify your intentions, if you REALLY want to define & rock your goals, if you REALLY want to make every moment/day/week/year AWESOME – it all starts with a Miracle Morning.

So what the heck is a Miracle Morning? I got choo, girl. Here’s a basic breakdown from a miracle book called – you guessed it – The Miracle Morning. Go through these 6 S.A.V.E.R.S. errrry morning {even just a few minutes each!} and you’re on the road to building the life of YOUR dreams.

Silence: Sit in silence upon waking – breath, zone out, calm the mind. 5 to 10 mins.
Doubt: There’s never peace & quiet in my house. And I don’t know how to meditate!
Truth: Go to bed early. Get up at 5:30AM. Don’t call it meditation. Just sit!

Affirmation: Remind your true self how INCREDIBLE you are! 5 mins.
Doubt: That’s weird. I don’t need to tell myself “I’m good enough, I’m smart enough.”
Truth: Yes, you do. “I’m a health nut / a giving friend.” You become what you speak!

Visualization: Picture you rollin! See it. Taste it. Smell it. Believe it. 5 mins.
Doubt: I think about my goals enough. That’s all I really need to do.
Truth: You’ve got to SEE end goal {literally} daily! This will keep you on track.

Exercise: Move. Flow. Walk. Sweat. Whatever wakes up dat bod wit some fresh O2!
Doubt: I’m not a morning person. There’s NO WAY I can werk it in the morning.
Truth: Just try it. Trust me. Start small. 10 mins. Get to 30-45 mins. Thank me later.

Read: Get inspired from your fave inspirers! Book, podcast, Insta feed. Do it! 5 mins.
Doubt: Read in the morning?? Shut the front door. I can’t even read at night!
Truth: Use your ears then! I’ll be featuring my FAVE podcasts in an upcoming post.

Scribe: Write it out, yo. Feelings. Wins. Goals. Fears. Gratefuls. Get. It. Out. 5 mins.
Doubt: I’m not a writer. I can’t write. And journaling is awkward. What do I write?!
Truth: Let it flow. Don’t think. Allow yourself to just be you & jot out your thoughts.

That’s the gist of it, dolls. I’m committing to getting my SAVERS in every morning in 2018. We all have so many thoughts, ideas, goals and aspirations & I truly believe that if we commit to visualizing these goals EVERY DAY, we’ll look back on 2018 as the year that got us to where we truly want to be.

Hit me up if you want to commit to this together!

Let’s make some miracles,
Katie

8 Things You Didn’t Know about the Whole30 Meal Plan

Whole30 timeline track emotions feelings each day to rock your first Whole30

What to know about Whole30 before you begin

Is the Whole30 just another diet fad? I’m here to tell you that I followed a 100% no cheat Whole30 meal plan, and it’s true what they say – it changed my life. And this Whole30 Cheat Sheet helped me through it. Let’s get into it.

The Whole30 is a now globally renowned nutritional reset, where you chow REAL FOOD for 30 days. You’re choosing to eliminate (yes, I said that dirty word, eliminate) potentially gut disrupting foods & ingredients for a minimum of 30 days. These no-no’s include:

Added Sugar (real or artificial)
Booze (sorry not sorry)
Grains (no quinoa or GF oats love, no corn either)
Legumes (beans, peanuts, soy – and no soy lecithin, which sneaks itself into TEA of all things)
Dairy
NEW TERM ALERT: No carrageenan, MSG, sulfites. Sneaky carrageenan sneaks itself into deli meat and GUM!)
No unapproved foods made with approved ingredients (translation: no “paleo pancakes” or “gluten free muffins”)

If this sounds like intensity in ten cities (Wayne’s World anyone?), here’s a quick Whole30 Food Swap Guide for what to substitute in instead of the off limit goods.

Now, onto the 8 things you DIDN’T know about the Whole30 Meal Plan:

It’s NOT Paleo: There are additional specifics to avoid while on the Whole30 plan. Certain ingredients that funk with your system. And paleo hacks are not allowed, as they tell your brain that you’re still craving not so nutritious foods like muffins, pancakes, pizza, etc.
It’s NOT designed to lose weight: When I completed a kickass Whole30 in January 2016, I lost 2 pounds. BUUUUUT, I had boundless energy and literally SHRUNK in all areas that we appreciate being shrunken. The continued clean eating kept me think clearly & wake up so refreshed and ready to take on the day at 5:30AM, homies.
There are OVER 100 non-scale victories: Happier attitude, fewer mood swings, better stress management, less anxiety, leaner bod, clearer skin, healthier relationship with food, no more guilt or shame, improved attention span, easier to fall asleep, fresher upon waking up, no mid-day energy slump, more stamina when workin’ out, more excited to grocery shop and try new healthy recipes … THE. LIST. GOES. ON.
You eat A LOT of food! No calorie counting here. Thoroughly enjoy moderate amounts of meat, seafood, eggs, LOTS of veggies, some fruit, GOOD fats, herbs/spices/seasonings. And guess what … both white & sweet POTATOES ARE APPROVED!!! Can I getta HALE YEAH?! But cha didn’t know that about your Whole30. Here’s that Whole30 Cheat Sheet again so you can what all you can still eat!!!
You DON’T go back to your old ways on Day 31: Gulp. You heard me. Day 31 of the Whole30 could be your toughest day. The purpose of following the Whole30 plan is find out what foods & ingredients make you feel like complete junk. Soy makes me feel itchy & terrible. Beans tear me up. Who knew?! I sure didn’t before this food investigation. After eating incredibly clean for 30 full days, you then reintroduce one off-limit food at a time to figure out what works & doesn’t work for YOU.
You can still succeed with a Whole20/Whole10/Whole7! Once you’ve successfully completed your first Whole30 and understand your trigger foods, you can clean it up for a week or two or three to get choself back on track. Be it before a vacay, after a holiday, or whenever you feel like cleaning up your nutritional act! You’ll still feel and see the benefits – not as dramatic & wonderful & life changing as completing a successful Whole30, but you’ll still feel peachy.
You can find oodles of help, support, encouragement, motivation, inspiration: Just search Whole30 on any social platform and join or create a community of your own! You can join our Inside Out Wellness Tribe support group here. Learn what fellow health seekers are whippin’ up for their eating style of choice!
Cooking & meal prepping can be EASY! Melissa Hartwig (co-founder of the Whole30 Plan) has a handful of baller books out with dozens of yummy Whole30 recipes. I used the recipes from the Whole30 book in January 2016, and I started adding in meals from the new Fast & Easy cookbook earlier this year.

Oh and this Whole30 timeline below provided by the Whole30 creators is what you’ll be tracking each day to know, remember, and believe that you’ll get through it and come out stronger, cleaner, and leaner than ever!

Whole30-Timeline-COLOR-Smaller-768x593 — Photo credit: Whole30.com

That sums it up, y’all!

Are you starting a Whole30 soon? Here are links to even more support for ya!

Whole30 Food Swap Cheat Sheet
Wellness Support Group
Whole30 Recipes
Whole30 Journey YouTube Videos
Daily Food, Fitness, and Focus Tips on Instagram & Twitter

Having support from a tribe makes it sooooo much more fun & manageable. Hit me up in the comments below, my contact page here, or any form of social with any questions! !

Ghee for days,
Katie

PS! Did you read how I combined both the Whole30 and Tone It Up nutrition programs? It IS possible! Learn how here.

PPS! Check out this Whole30 Approved Moroccan Stew recipe. Mmmmm it’s so tasty. More of a stir fry guy? Try this Whole30 Stir Fry recipe! Or this one which adds some Tahini and Veracha! Oh! And this salsa verde Whole30 Chili Stew hits the spot any time of year.

PPSS! Interested in getting one-on-one support for reaching your health goals? As a Executive Wellness Coach certified by Duke Integrative Medicine, I guide my clients through individual, virtual sessions of personalized coaching. Choose from 6 core areas:

Bucket 1: Food, Focus, Fitness
Bucket 2: Friends & Family, Future, Faith

Learn more about my coaching process here.