School is back in session! Are you lamenting the end of summer vacation (or maybe celebrating it)? I’ve been out of school for a few years now, and it still feels strange not heading back to class after Labour Day. Looking back on high school, I definitely learned a lot, both inside the classroom and out. But there are a number of life lessons I wish we’d all learned in high school. If you’re a student, know a student, are a teacher, or know a teacher, let me know if you agree! Continue reading
Last weekend, I attended a “vision board party” and created my very first vision board. It’s basically a big collage of photos, text, and graphics that symbolize your visions and goals for your life. They’re pretty popular in the self-help and wellness space thanks to The Secret and the so-called “Law of Attraction“. I’ll admit that I was pretty skeptical. First of all, I’m not very artistic (at all). If my school poster projects were any indication, then this was going to be a disaster! Continue reading
When it comes to gardening, most people tend to imagine older ladies in large-brimmed hats tending to flowerbeds outside their sprawling suburban homes. (At least, that’s what I think of.) So when my boyfriend and I started a backyard garden during our very first spring out of university, we were met with some surprise. Now that we’re into our third season of growing vegetables, fruits, and herbs, we can’t recommend it highly enough to other twenty-somethings! In fact, it seems that millennial gardeners are becoming a bit of a trend. (Finally, something millennials aren’t killing…) Here are five reasons why gardening in your twenties is a definite must-do. Continue reading
This is it: the last day of the Tone It Up Bikini Series!
For those of you who haven’t been following my TIU journey, the Bikini Series is an 8-week nutrition and fitness challenge leading up to summer. Daily workouts are a combination of cardio and light strength training. There are free and paid exercise videos, plus self-led session suggestions. Nutrition is guided by the mantra, “Lean, Clean ‘n Green”. Following the final week, there’s a more intense challenge called the 7 Day Slim Down. And you share the whole thing on Instagram to join in on the beachy fun with thousands of other #TIUgirls. Yes, it’s a bit ridiculous. But with all of the hardcore alternatives out there for women looking to get in shape, this is my favourite option. Continue reading
Hey friends! If you’ve been following along on Flinntrospection recently, you’ll know that I joined the Tone It Up 2017 Challenge two weeks ago. It’s a six week healthy living challenge with both a fitness and a nutrition component. (Oops, I joined two weeks late!) I’d been following along with the Tone It Up workouts for a few weeks beforehand. So in spite of a crazy work schedule, I’ve been keeping up with the fitness portion. The nutrition, on the other hand, has been a struggle. There is a ton of planning, effort, and time that has to go into preparing healthy meals for the week. But this week, for my third round of Sunday Tone It Up Meal Prep, I’ve settled into a routine. If you’re on the TIU Nutrition Plan — or even if you’re not — this method might work for you!
Note: I do Steps 1-4 on Saturdays, and 5-6 on Sundays!
Step 1: Choose Your Meals
The 2017 Challenge edition of the Nutrition Plan includes a full six-week meal plan breakdown. But you’re fully welcome, and often encouraged, to choose your own meals. Plus, once the challenge is over, you’re on your own with choosing meals for the week. For Week Five of the challenge, I’m loosely following the schedule, but making lots of substitutions.
The TIU Nutrition Plan has some helpful printables for filling out your weekly meal schedule:
Obviously, you can make this for yourself too. Just type one up in Word, or literally draw it on a blank sheet of paper. (Or you can grab one of these — not an affiliate link, just a cool find.)
Once you have your template, write in all the meals and snacks you’re planning to eat for the week. I’m following the Nutrition Plan’s lead in making each weekday M3 (lunch) the leftovers from the previous night’s M5 (dinner). More complex recipes will show up on weekends, when I have time for them. I’m also loving make-ahead meals for weekday breakfasts, like Overnight Oats.
Step 2: Make Your Ingredient List
This step takes a bit of cross-referencing with your fridge or pantry. I pick a meal, look at the list of ingredients in the Nutrition Plan (if necessary), and write down whatever I don’t have in my kitchen. It’s also important to include quantities for the week, so you can aggregate them later on in the process. If you’re making enough for leftovers, make sure you’re duplicating quantities in single-serving recipes! After each meal’s ingredients have been accounted for, check it off everywhere it appears on your meal plan template. Keep going until you’ve listed ingredients for all of your meals, even if the ingredients overlap. It will look something like this:
Step 3: Make Your Grocery List
Now you walk through your Ingredient List and consolidate it into a grocery list, sorted by product category. Cross them off on the ingredients list as you go, and don’t forget to add your quantities. I have one of those “All Out Of” grocery checklists, so that helps the process!
Why did I separate these two steps? Because it’s hard to look at a huge list of meals and flip back and forth between recipes to put together a list of, say, all the veggies you need for the week. I find it much easier to work by recipe. And once the ingredients are all on one page, consolidation is a breeze.
If you’re thinking of using the pre-made Challenge grocery list, a word of warning: it lies. (Okay, maybe not on purpose.) I followed it to the letter in my first week on the Nutrition Plan. I ended up missing some ingredients I needed, and having lots of things that weren’t even on the meal plan docket. For the sake of the environment and your wallet, I’d recommend making your own list!
Step 4: Write Your Meal Prep Checklist
The 2017 Challenge booklet also comes with a simple checklist for your meal prep adventures. It’s pretty reliable, but because of my volatile work schedule, I have to prep beyond the suggested list. Feel free to prepare whatever works for you. Pre-chop your veggies, make your frozen smoothie packs, cook your Monday night dinner, prepare your proteins, whatever! Make a list of all the tasks you’re going to tackle on Sunday.
Step 5: Grocery Shop
In the TIU world, Sunday has two purposes: Sunday Runday, and Tone It Up Meal Prep.
With your list in hand, head out to the grocery store and shop till you drop! But don’t drop. You have work to do.
Step 6: The Real Deal — Tone It Up Meal Prep
Organize your groceries, pull out your checklist, and start knocking those things off one by one. Try to prioritize oven tasks, especially with long cook times, so you can maximize your efficiency. This is where I find it was the most helpful to have my Nutrition Plan printed out for easy reference, especially for new dishes. I have tried fifteen new recipes in the past two weeks, which is absolutely insane for me! It also helps to clean up as you go. Prepare for high volumes of dishes, food waste/compost, and Tupperware filling up your entire fridge! (And don’t forget to share #tiuteam photos of the process and the delish food on Instagram!)
That’s how I do my Tone It Up Meal Prep! How do you prepare your meals for the week ahead?
After weeks of debate, and swooning over nutritious Instagram stories, I finally caved and purchased the Tone It Up Nutrition Plan. That means I’m a full-fledged TIU member! Never thought I’d be saying that, but here we are. Just a few weeks ago I started following along with the Daily Workouts on ToneItUp.com. I’ve really enjoyed the process and the community thus far. So before I get too entrenched in the TIU 2017 Challenge (for better or worse), I thought I’d share my Tone It Up Nutrition Plan first impressions!
Tone It Up Nutrition Plan First Impressions
Curiosity killed the…wallet?
Let’s just start off with the price. This plan is expensive, yo. Dropping $150 (USD, I might add) is a hefty commitment, especially since I’ve never done anything like this before. Can’t I just Google all of this nutrition info? Pull together some recipes on Pinterest and make my own plan for free?
Technically, yes, anyone could do that. The question is whether anyone will — and for me, the answer is a definite “no”. By the time I put in the effort to research which foods I need to fuel my body for mental and physical exercise, I’m already chowing down on Tim Hortons. I have made some healthier choices in recent months, but my self-regulation is my downfall. The convenience of having things explained, and aggregated in one spot is my biggest draw to the Nutrition Plan. I wanted to see whether the layout and guidelines of the plan would work for me.
I also took advantage of the current bundle offer. For $165 I received the Nutrition Plan membership and the Body Love video series. These video workouts currently appear quite often in the 2017 Challenge Daily Workouts. The challenge is already 1/3 of the way through, which is a bummer for the bundle. But from what I saw in December, members-only videos from previous challenges show up pretty often during non-challenge period Daily Workouts. Plus, I can always do the workouts whenever, right? (…Right? Hah. We’ll see about that.)
This Plan is Future-Proof.
Usually, when I’m making a commitment like this one, I’d take forever to come to a decision.
Should I wait until the next challenge comes along? Should I wait until I’ve used up all of the frozen pizzas in my freezer? Should I just try to eat healthy without any Nutrition Plan? (Continue ad nauseam…)
But the payment structure of this plan is a huge plus — or, rather, the lack thereof. It’s one fee. One-time. Flat rate. And you get every Nutrition Plan update and Challenge supplement download, for free, forever. This is perfect whether you just want to dabble, or if you’re an all-in-or-all-out kind of person, like me. Here’s the current spectrum of Plans available to members for download:
I likely won’t use all of these, but they’re helpful to have when the opportunities arise. (Granted, TIU Challenges also usually require a paid set of videos, which are not included.)
I read through the “plan” portion of the download (i.e. not the recipes) on Saturday night. The guidelines seem solid, and there’s even some chemistry in there to explain the “why” behind them.
Even though I’ve got a Bachelor of Science, my biochemistry background is super limited. I appreciated the basic explanations Karena & Katrina included in the Nutrition Plan. But then you come across stuff like this:
Fatty acids are broken down by the enzyme hormone-sensitive lipase~ or what we like to call the “Burn Baby Burn Enzyme!”.
My boyfriend was reading over my shoulder and dying of laughter! So take the science sections with a grain of salt…
Meal Prepping is Madness.
My original plan was to dabble in some recipes and try out the Nutrition Plan whenever I could fit it in. But I just knew that I would revert to pasta and takeout, and wouldn’t be giving it a fair shot! So instead, I spent Sunday afternoon grocery shopping and meal prepping, as instructed by the 2017 Challenge Guide.
That grocery run was so expensive! I probably could have guessed. So much healthy food, and some of it premium or organic. Also, I was stocking up on bulk foods that I wouldn’t otherwise have purchased, like coconut shavings and flax seed. (And apple cider vinegar. Apparently that one’s important.)
Joe helped me with some of the meal prepping, since he loves to cook and I’m a mess in the kitchen. But as we all know, practice makes perfect! I made Egg Muffins, Almond Butter Cookies, and Chia Seed Pudding.
Things I Wish I Had Known 24 Hours Ago.
I’ve only had this Nutrition Plan for a day, and it’s already been a learning experience. Here are some things that might be helpful if you’re taking the TIU Nutrition Plan plunge:
Print it out.
If you have an iPad or tablet, you’re probably okay, but it was a nightmare switching between my phone and my laptop all afternoon. There are also printables at the end of the Plan — so at least print those. Plus, there’s just something so comforting about holding the pages in your hands, isn’t there? Okay, maybe that’s just me. I’m thinking of printing and binding mine at Staples ASAP — at least the main Nutrition Plan book, anyway.
Rewrite the grocery list in an order that makes sense for you.
This applies if you’re following a Challenge, like the 2017 Look for Love Challenge, with your meals all laid out. Joe and I kept having to go back for things in the grocery store because we skimmed over an ingredient! Take more time to study the grocery list than I did…
Join the gosh darn challenge on time!
At the end of 2016, I was convinced that my reasons for skipping out on Look for Love were solid. I’m participating in Yoga With Adriene’s Yoga Revolution, and still following the Tone It Up Daily Moves. That’s all the time I have to commit!
But you know what I still had time for?
And lots and lots of dawdling.
So you know what? I’m going to bite the bullet, try something new, and hopefully be healthier for it.
Those are my Tone It Up Nutrition Plan first impressions. To summarize, I’ll say that I’m cautiously optimistic, motivated, and curious! If you have any questions (for a newbie like me), ask away!
(P.S. I also created a TIU Instagram account to document the journey — mostly so I wouldn’t annoy my main account followers, haha! Let’s connect @tiu.hillary)
Are you on the #TIUteam? What were your Tone It Up Nutrition Plan first impressions?
Happy Almost New Year! We’re counting down the hours with eager anticipation until…2016 is finally over. This year has been quite the roller coaster for most of us. I’ve found that one of the most positive, grounding experiences for me this year has been a renewed commitment to yoga practice, as guided by Adriene from the Yoga With Adriene YouTube channel. So starting tomorrow morning, I’m going to be embarking on the Yoga Revolution journey: a 31-day yoga practice video series with a daily mantra or focus. I’m pumped!
You may remember from that I participated in the “first annual” 30 Days of Yoga back in the summer. This video series launched in January 2015, so obviously I was a bit behind. It took me 44 days to get through the 30 videos, but at least I made it! You can read more about that experience in my Lessons Learned post. To summarize, I learned to build a habit of self-care, find what feels good, and expand my focus from just the physical aspects of yoga to the whole experience.
I continued to attend weekly yoga classes at my office gym and walk through a YWA video every so often. But I was becoming uninspired and the habit was falling away. So in mid-October, I took on the 30 Days of Yoga challenge from January 2016: Yoga Camp.
The main difference between the 2015 and 2016 challenges was the introduction of simple mantras to each practice.
I am strong.
I am supported.
I go with the flow.
I’ll admit that I never got to the point of chanting the mantras out loud, but I did find them very helpful in focusing my energy and intentions throughout the practices.
For this challenge, I actually completed one video each day for 30 days straight, finishing on time! I could feel both my mind and body becoming stronger through the experience, and I’m so glad I did it. And now that I’ve done the New Year challenges from 2015 and 2016, I’m officially caught up — meaning I’m ready for 2017:
So this will be the first time that I’m following along with others through this yoga “bootcamp”, and I’m very excited! These practices are super diverse: cleansing, challenging, creative, you name it. And participating is totally, 100% free. If you’ve even considered doing yoga, I want to encourage you to join me. It’s going to be awesome!
Sign up right here!
For those of you that have been following my blog recently, you may be wondering, what about Tone It Up? In a previous post, I mentioned that I’ve been following along with the Daily Workouts on the website for a few weeks now. For the duration of Yoga Revolution, I’m going to let Tone It Up take a backseat. I’ll still complete the Daily Moves, but the other workouts/cardio will generally be replaced by my yoga practice — unless I somehow find enough time and energy to do both!
Thanks so much for stopping by. I hope to see you tomorrow on the mat!
I signed up for Tone It Up last week. I’ve been following the daily workouts for seven days now. And I have absolutely no idea what I’m doing.
Okay, let me provide some background here.
Exercise has never been a priority of mine. Unlike many young professionals, I’m not saying that I “fell off the wagon” when I graduated. I was never on the wagon to begin with. In fact, here’s a rundown of my fitness history:
- Took ballet at the age of five. Was horrible. Never went back.
- Passed swimming lessons up to Level 12, when they had that — basically, the one before official lifeguard training — then stopped. Never went back.
- Tried out for exactly zero sports in high school.
- Stopped taking gym class after Grade Nine. (Swapped it out for science or music courses…)
- Basically hated all things related to exercise.
Recently, I’ve participated in Zumba, done some hiking, and practiced yoga (including some month-long challenges). I even did a bit of circuit training, sort of… But the frequency and/or intensity of these activities don’t constitute a healthy lifestyle by anyone’s standards, including my own.
So I realized recently that it’s probably in my best interest to take care of my body. You know, so I can live longer, feel better, not get winded when I go up a flight of stairs… That kind of thing. Plus, I want to avoid a midlife epiphany that getting in shape would have been so much easier if I had only started earlier. Right now, for example.
Except I’m not the type of person that can motivate myself to do something brand new, and then commit to it from the get-go. Plus, gyms are scary for newbies like me. Like I said, I really don’t know what I’m doing.
Enter Tone It Up.
If you haven’t heard of it, Tone It Up (or TIU) is a website, a YouTube channel, and a massive social media presence run by Karena Dawn and Katrina Scott, two (extremely) peppy fitness trainers. Their site has workouts, recipes, an online store, and a community forum. The Tone It Up videos are pretty tough for me, though it’s clear how to modify the difficulty up or down with weights, duration, etc. They are also bright, musical, beach-y, and usually very feminine. A decent portion of their videos and a few of their recipes are available for free, but their famous “Nutrition Plan” and video series are for sale in the shop. So far, I haven’t personally purchased anything from TIU.
I’ll post a bit later on why I chose this program over the countless others out there, but here’s a quick update on how it’s going.
I’ve probably exercised more this week than ever before. (That’s not saying much… but still!) Everything on me has been sore at some point. I haven’t bought into the social media component yet, and I think that will be a long time coming. I’m getting used to waking up early to complete at least some of the daily workout first thing in the morning. That’s one of the requirements, known as the “Bootycall”. Also, I have never heard or used the word “booty” as often in my entire life — and it’s getting kind of weird, to be honest.
Will I stick with it? No idea. The ultimate goal of this experience for me is to normalize exercise in my everyday life. Having a video series and daily challenges gives it some structure and external motivation, which is helpful in this (very) early stage!
How do you stay fit — or get fit in the first place?