We also feel blessed for the opportunity to be working with Fitness Icon, Jane Fonda.  We’ve all watched her our entire lives… an award winning actress, an activist standing up for what she believes in and a business woman who is the queen of motivating people to get out of their seats.. oh and the queen of leg warmers and spandex  ;)

She is such an amazing woman that we can all learn from. Karena and I couldn’t have asked for anything better early on in our careers.  We look forward to learning from her with all that she is doing.  You have to check out her blog at  www.JaneFonda.com.  She is writing a book, has an online interactive community and is still committed to making a positive change in the world.  Karena and I will be the first in line for her book!  She is also creating a DVD series for adults and baby boomers… I can already tell that people are just going to go crazy over her.  She teaches with amazing energy and brings you in… connecting and encouraging you to keep going (what she does best).  You will feel like you are working out in your family room with her all over again. =)

Jane Fonda's Website

Last week I had to pleasure of meeting Denise Austin while she and Jane filmed an interview segment at the studio.  They are very excited about announcing World Fitness Day.  Jane, Denise, Richard Simmons and Billy Blanks are just a short list of the fitness icons leading the day on March 1st.  More details coming soon!  Below is a picture of Tae Bo legend Billy… I even gave him a little punch :)   I think he has met his match!

Well that’s it for now.  Don’t forget to stay tuned for more details on World Fitness Day!!! Thank you for all the messages.  We appreciate your letters, pictures and your kind words.  Commit, make a change, and feel good!

ToneItUp

Here’s a cute video Brooklyn did for Elle Magazine’s Youtube Channel… we love that she stresses being fit not only on the outside, but on the inside of your body with proper nutrition.  =)  Something we always tell our viewers!

Karena and I highly recommend these workouts.  You can do them just about anywhere :) Check out ELLE’s Make Better Program and DVD Series here.

“The body stores the trauma of our lives in muscular rigidity, thereby keeping us stuck in the past.  When we release the tension in the body and align ourselves with gravity, we take a stand in life.  This allows us to be at ease with ourselves and in harmony in our relationship to others and to our planet.” — Joseph Heller

     I’m sure many of you can relate to my situation and those of you that know me, know that as I get older the more I complain about  knee and back pain from sports….and sitting in front of a computer hour after hour doesn’t help either.  Katrina and I both started working out and participating in sports when we were very young and both suffer from similiar aches and pains.  I played soccer through school and ran my first half-marathon when I was 12 years old.   Though I’m still young, my body sometimes feels much older.  I eat healthy and workout, yet many times I find my energy level  low and have this awful craving for sugar (especially See’s dark chocolate) that just taunts me daily!   I’m a runner and triathlete and after running the Las Vegas Rock and Roll Marathon last December, I decided to give my body a rest from any training.   It’d been almost a year since I can remember running or cycling with out significant knee or lower back pain.   I’ve iced, soaked, massaged, foam rolled….nothing could fix me.   Until now???? 

Lauren, Katrina, and Karena on set of 'Tone It Up'

One day while shooting an episode of ‘Tone It Up’, Katrina and I were introduced to our guest, Lauren Borden, creator of the Mind Body Method and owner of Manhattan Pilates in our home of Manhattan Beach, CA.   Lauren introduced us to Pilates and also took us through an awesome 20 minute workout.   After filming I was grumbling about my back and Lauren started telling me about a holistic way of Structural Integration that could change my life, its called Hellerwork.   Since Katrina and I are always interested in staying on top of and discovering new trends in health, well-being, and fitness, Hellerwork definitly intrigued me.  This is my journey through Hellerwork….

When I got home from shooting our show that night, I decided to do a little research on Hellerwork.  Alleviate pain…release tension…increase energy and fitness…better balance…improve athletic performance and prevent injury…enhance awareness…improve posture and body shape…look younger?  YES, please!  That’s what Hellerwork claims to do, all through soft tissue manipulation and movement that brings the body back to it’s natural state of alignment and balance by lenghtening, restoring, and reorganizing the bodies Fascia (aka connective tissue).   I become interested and immediately email Lauren asking for her help!

Three days later I find myself in Laurens studio standing against a grid while Lauren tells me where my alignment is out and where I most likely am feeling pain—she was correct.    She explains that the pain you feel usually originates from somewhere else and then continues to further explain Hellerwork to me.   She tells me how I will need to come in for 10 sessions to complete the series.  Each session will focus on a particular part of the body and will include myofascial release and deep tissue bodywork, movement education, and verbal dialogue.  This is great way to regain the mind body connection we lose as we age.  The first three sessions focus on the superficial muscles or “sleeve” of the body.   These are large surface muscles of the abdomen, ribcage, chest, shoulders, hips, thighs, and lower legs.   The next four help to connect with the core.  The next three sessions integrate the sleeve and core, this allows movement to come from inner strength and balance.  

I’ve now completed two sessions and I must say, so far I’m impressed.   After the first session my posture was already improving and my back tension and pain was 100% gone, something that even a good sports massage had not been able to cure.   I felt  slightly tipsy due to the toxins that were released and full of so much energy.  When I ran the next day I felt lighter on my feet and an overall looseness that I have never felt before. 

By the end of the second session I was bursting with energy and I had more of an overall awareness in my body. When I ran the next day, for the first time in over a year I had absolutely NO knee pain….not even a bit.  So far, I’m sold.   Could this be the fountain of youth?!  I can’t wait for session number 3!

-KD

Lauren Borden

Starting the New Year off right, Tone It Up graces the pages of three major magazines!

Katrina’s 4-page editorial in Muscle & Fitness Hers shows you how to work several muscles with just one move.  To burn more calories in less time, check out the ‘Training Notebook’.  Katrina is also now a featured blogger on www.MuscleandFitnessHers.com!

Karena’s Shape 8-page editorial, ‘Speedy Sculpting Secrets’ was shot by John Hicks at the infamous ‘Muscle Beach’ in Santa Monica, CA. You can also catch Karena on the cover of the February issue of Competitor Magazine.

This past weekend we had our website launch party (videos coming soon from the event!) and over 400 guests sampled our cupcakes. They loved them and gave us their approval to post the recipe ;)

This healthy low calorie cupcake, low carb cupcake is the best healthy recipe for healthy cupcakes. low carb cupcakes made with the best recipes. make healthy cupcakes. healthy cupcake recipe. low calorie cupcakes.

Preheat oven to 375 degrees

Cupcake

Combine dry ingredients…

• 1/2 cup whole wheat flour
• 1/2 cup vanilla whey protein powder -see below! ;)
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp sea salt
• 1/3 cup organic sugar
• 3 tbs natural stevia powder… or 6 packets of stevia natural sweetener

Add one at a time to dry mix with a whisk…

• 2 egg whites
• 3 tbsp canola oil
• 1/2 cup nonfat plain organic yogurt (this will add moisture)
• 3 tsp vanilla extract

** to make chocolate cupcakes, add 2 tbsp unsweetened cocoa powder and replace vanilla protein powder with chocolate powder.

Spray olive oil cooking pam on paper liners in cupcake pan.  Pour mix in no more than 1/2 to 3/4 full (do not overfill).  We used mini cupcake trays and they were perfect!  Bake for 14-17 minutes or until middle is cooked (use a tooth pick and make sure it comes out dry when you test them).  Let cool before you frost them :)  We made that mistake because we wanted to try them so fast!

Tone It Up Frosting

Whip together…

• 1 cup light cream cheese
• 2 tbs plain low fat Greek yogurt
• 2 tsp vanilla extract
• 1/2 cup organic powdered sugar
• 1/4 cup stevia powder
• You can crush raspberries to make the frosting pink too!

***A FUN FITNESS TIP!! We added  vanilla protein powder to the cupcake batter and frosting!

• Protein powder makes the cupcakes lower carb and much more like a vanilla cupcake  :)
• We also like chocolate protein powder in place of 1/4 of the powdered sugar in our frosting.  Add a little mint extract and you have a lower sugar mint chocolate frosting!  This is what we did for our launch party and everyone was raving about the it.

Katrina & Karena

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Valentine’s Day Video

Healthy Valentine’s Day ToneIt cUpcakes!

Combine dry ingredients…

• 1/2 cup whole wheat flour
• 1/2 cup vanilla whey protein powder ;)
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp sea salt
• 1/3 cup organic sugar
• 3 tbs natural stevia powder… or 6 packets of stevia natural sweetener

Add one at a time to dry mix with a whisk…

• 2 egg whites
• 3 tbsp canola oil
• 1/2 cup nonfat plain organic yogurt (this will add moisture)
• 3 tsp vanilla extract

** to make chocolate cupcakes, add 2 tbsp unsweetened cocoa powder and replace vanilla protein powder with chocolate powder.

Spray olive oil cooking pam on paper liners in cupcake pan.  Pour mix in no more than 1/2 to 3/4 full (do not overfill).  We like using mini cupcake trays too! Bake for 14-17 minutes or until middle is cooked (use a tooth pick and make sure it comes out dry when you test them).  Let cool before you frost them :)  We made that mistake because we wanted to try them so fast!

Tone It Up Frosting

Whip together…

• 1 cup organic light cream cheese
• 2 tbs plain low fat Greek yogurt
• 2 tsp vanilla extract
• 1/2 cup organic powdered sugar
• 1/4 cup stevia powder
• You can crush raspberries to make the frosting pink too!

***A FUN FITNESS TIP!! We added  vanilla protein powder to the cupcake batter and frosting!

• Protein powder makes the cupcakes lower carb and much more like a vanilla cupcake  :)
• We also like chocolate protein powder in place of 1/4 of the powdered sugar in our frosting.

Dark Chocolate Covered Strawberries!

This is a lot of fun to do with your partner :) or friends.  All you will need is fresh strawberries, organic dark chocolate chips and no sugar added coconut flakes.  Fill a pot with the chocolate chips and cook on the lowest heat!  Be careful because chocolate burns very easily and you will need to continually mix.  After dipping the strawberries, cover with toppings.  You can also crush almonds or drizzle white chocolate on them.  Have fun ;)

Cupid Cocktail!

This cocktail looks amazing… we called it a lava lamp of love!  The pomegranates float around with the bubbles in the champagne.  Just watching it puts you in a trance of love!  ;)

• Champagne
• Splash of organic pomegranate juice
• Spoon full of fresh pomegranate seeds

Sparkling Pink Heart Martini

• 1/3 part of organic ginger-ale (we found ours at wholefoods)
• 1/3 part fresh squeezed lemonade with a splash of cranberry juice to make it pink
• 1/3 part vodka

Preparing for that Date…

• Don’t forget that sunless tanner to look glowing and sexy!!  We use L’oreal Sublime Bronzer with the shimmer in it.  We swear by it!! And no.. we are not sponsored by them– we really use it!
• Wear a small belt along your waistline (not your hips) to flatter your curves!
• WE LOVE SEXY HEELS ON EVERYONE!  Put on those sexy strappy heels for your date… heels were actually invented because it made a women walk sexy… not because it makes her look taller.  So put those shoes on and strut it to your date.
• Hot lips & Sexy Eyes.  Put on a pretty color red or pink on your lips and cover with a shiny gloss.  Then put on three eyelash extensions in the corners of your eyes.  It will finish your look :)

Happy Valentine’s Day!  We hope you enjoy our recipes and have a fun date… whether it’s with a loved one or a friend!

Are you on the ToneItUp Diet Plan?  We challenge you from now till Valentine’s Day to tone up!

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It was the US Womens Triathlon Series.  ToneItUp joined Team Hope to raise awareness and money to conquer Ovarian Cancer!  It was Karena’s 3rd time competing in this race.

Ovarian cancer is the leading cause of death from gynecologic cancers in the United States. Currently, there is no effective means of early detection for the disease. OCRF is dedicated to the formulation of early diagnostic treatment programs and research toward the ultimate conquest of ovarian cancer.  As OCRF strives to find a cure, the organization also seeks to support patients and their loved ones in understanding this disease and its treatment as well as to provide educational outreach programs and public awareness.

Thank you to everyone who helped us and Team Hope!  We will soon start raising money for 2010’s race, so stay tuned!  

For 2010 we are setting our goals on an Ironman 70.3!  We will be documenting our training and experience.

Thanks again,

Karena & Katrina

ToneItUp

‘Hope deferred makes the heart sick; but when hopes are realized at last, there is life and joy.’

Proverbs 13:12

We suggest these resolutions for all of our ToneItUp Clients :)

1.  Take 5 Minutes to yourself every day to relax.

2.  Drink more than 70 oz of water throughout the day.

3.  You know our ToneItUp philosophy… if you haven’t started doing this then… walk every morning for 30 minutes!

4.  Do at least 5 toning exercises a day!  Make 2010 your year to look and feel the best you ever have.

5. Have a plan!  What is your Nutrition Plan? Keep a food journal. This is one of the best things we have our clients do… it is one of the best ways to stay on track with your diet and eating healthy.

If you don’t have a plan for the new year…

Join our team of over 470 on the ToneItUp ‘Fat Burning System’

Enter your email address and we will talk to you soon!

See our main homepage… http://www.toneitup.com

Here are more than 30 reasons why you should make 2010 your year to be FIT & Healthy!

You will…

1. Extend Your Life!

2. Help prevent heart disease and onset diabetes.

3. Improve your blood sugar levels.

4. Increase your muscle tone.  (for many reasons… metabolism, looking tight and toned and preventing injury)

5. ‘Rev’ up your energy levels!

6. Reduce the risk of developing colon cancer and breast cancer.

7. Weight management.

8. Reduce high blood pressure and cholesterol.

9. Decrease your risk of osteoporosis.

10. Set apositive example for your kids and friends.

11. Greatly improve your mood.

12. Prevent injury.

13. Sleep better.

14. Improve posture.

15. Strengthen your heart, bones, joints and lungs.

16. Reduce depression and anxiety.

17. Enhance performance in everyday life, sports and fun.

18. Get stronger!

19. Improve digestion.

20. Burn unwanted calories.

21. Women- help with menstrual cramps!

22. Increase your metabolic rate- your metabolism. With increased muscle, your body requires more calories to maintain it each day. Gain just 5 pounds a muscle (muscle is very small and dense, unlike fat) burn an extra 250 calories a day!! That will burn almost 9 pounds of fat in 4 months! We want that! We want to be lean not flabby, so do your resistance training-women and men!

23. Enhance stability and balance.

24. Enhance your immune system.

25. Help to lessen varicose veins.

26. Prevent chronic diseases.

27. Greatly improve your confidence and makes you feel sexy- improving many aspects of your life!

Sincerely,

Karena & Katrina
ToneItUp

Prancer’s Pretzels

Ingredients: Whole Wheat Organic Mini Pretzels, Dark Cooking Chocolate, Holiday Sprinkles

Preparation:  On med/low heat, slowly melt the dark chocolate until creamy.  Lay pretzels out over foil.  Using a spoon, drizzle the chocolate over the pretzels.  Sprinkle with festive Holiday sprinkles.

Gingerbread Cookies

Ingredients:

1/4 cup butter (we use Earth Balance butter spread.  It has no trans fats!)

3/4 cup Organic Brown Sugar

1/2 cup Unsweetened Applesauce

2 Egg Whites

1/3 cup Dark Molasses

3 cups All Purpose Whole Wheat Flour

1 tsp Baking Soda

3 tsp Ginger

1 tsp Ground Cinnamon

1/2 tsp All Spice

1/4 tsp Cloves

Preparation:  Combine ingredients in a large bowl.  Chill dough in fridge for 2 hours.  Preheat over 35o degrees.  Roll out dough and cut into gingerbread men with a cookie cutter.  Place on non-stick baking sheet and cook for 10-12 minutes.

Peppermint Bark

Ingredients:  Organic Dark Cooking Chocolate, No Sugar Added Coconut, Candycanes

Preparation:  On low heat, slowly melt dark chocolate until shiny.  Chocolate burns easy!!  So keep that heat on low and keep stirring.   Place wax paper or foil over a cookie sheet.  Pour in melted chocolate.  Sprinkle with coconut then crush the candy cane into small pieces and sprinkle over still warm chocolate.  You may press lightly with finger tips to make sure all toppings are in the chocolate.  Place in fridge until hard, break into small pieces.

Mistletoe Martini

1 oz Vodka

1/2 oz Orange Liqueur

3 oz Pomegranate Juice

Mint Leaves

Frozen Rasberries

Preparation:  Combine vodka, orange liqueur, pomegranate juice, and ice into shaker.  Shake for 15 seconds.  Strain into martini glass.  Top with a few mint leaves and throw in frozen rasberries.

Candycane Cocktail

Ingredients:  Vodka, Soda Water, Splash of Peppermint extract,  mini Peppermint Candycane

Preparation:  Combine ingredients in a cocktail glass and garnish with mini candycane.

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Healthy Egg Nog

Ingredients:  1/2 cup egg substitute (we like www.eggwhitesintl.com – they are pasturized and safe to eat raw!), 2 cups Soy Milk, 1/2 cup fat free soy creamer, 2 tblsp sugar substitute (we use Stevia), 1 tsp Vanilla, Nutmeg, Cinnamon, Pumpkin Spice

Alcoholic version: 2 tsp rum extract; or 2 tbs rum, brandy, or bourbon (or to taste)

Preparation:  Pour all ingredients into a container and mix until thickened.   Store in refridgerator for at least 1 hour.

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See our main homepage… http://www.toneitup.com

We have also put together an amazing holiday dinner menu!!

Santa’s Salad

2 Cups Herb Mixed Greens

1/4 Cup Beets

Thinly sliced parmesan cheese

3 Tablespoons Diced Red Onion

1/4 cup walnuts, coarsely chopped

Pepper to taste

Serve with Olive Oil and Balsamic Vinegar

Honey Glazed Ham

1 (5 pound) Ham

1 Cup Organic Honey

1/2 Cup Organic Brown Sugar

1/4 Cup Cooking Red Wine

1/4 Cup Canola Oil

Pinch of Cinnamon

Pinch of All Spice

1/4 Cup Whole Cloves

1 Lemon Squeeze
DIRECTIONS:

1. Preheat oven to 325 degrees F (165 degrees C).
2. Score ham in a diamond pattern and place in a large oven safe dish lined with foil.  Stud with the whole cloves around the diamond pattern!
3. On the stove heat up glaze ingredients on medium heat.  Continue mixing glaze every 5 minutes for 15 minutes.
4. Brush glaze over ham, and bake for one hour and 15 minutes (depending on size of the ham).
5. Baste ham every 15 minutes with the honey glaze.
6. At last… during the last 4 to 5 minutes of, turn oven on broil to caramelize the glaze!   Remove from oven, and let sit with foil for 15 minutes.  Remember… ham continues to cook after being removed from oven.  Top with any extra glaze and serve.  :)  At this point it smells so good and fills your home!

Sweet Potato Casserole- for a BIG family :)  You can cut in half!

About 5 large Sweet Potatoes diced into 1 inch cubes

5 egg whites, 1 yolk lightly beaten with a fork

4 Tablespoons Earth Balance Butter

1/4 Cup Organic Brown Sugar

3 tbs Powdered Stevia (white) ** Natural Sweetener

2 Teaspoon Cinnamon

1 Teaspoon Ground Ginger
2 tsp Sea Salt

***you will need 1/2 Cup Chopped Pecans (not candied) at the end!)

1. Preheat oven to 375 F
2. Boil Sweet Potatoes in pot until tender
3. Drain Potatoes and place in bowl
4. Mash potatoes with half of the ingredients
5. Scrape potatoes into an oven safe casserole dish
6. Spread remainder of ingredients mixed with chopped pecans on top
7. Bake for 25 minutes or until golden.

Glazed Carrots

3 cups Peeled Organic Carrots

3 Tablespoons Earth Balance Butter

3 Tablespoons Water

2 Tablespoons Organic Brown Sugar
2 tablespoons honey

1 Teaspoon Sea salt
1/2 teaspoon cinnamon

Pinch nutmeg

Fresh minced chives

1. Warm butter and all ingredients in skillet for about 1 minute.
2. Add carrots on low to medium for about 15 minutes covered!
3. Carrots come out firm and tender… not ‘mushy’ :)  (you can also steam veggies and cook in skillet with glaze for 5 minutes)

Grinch’s Green Beans

Fresh Cut Green Beans (1 pound)

1 tablespoon honey

2 tablespoons olive oil

1 tablespoon balsamic vinegar

1 tablespoon fresh lemon squeeze

Pinch Sea salt

1/4 cup thin onion wedges

1. Stream Green Beans for 10 minutes (firm, not ‘mushy’)
2. Warm all ingredients in skillet for about a minute.  Place green beans in skillet and sauté for 5 minutes or less.

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Tone It Up Teams Up with KIDS PLAY  INT’L and heads to MALAWI!

Kids Play Int’l was founded in 2008 by our dear friend and sports agent Karen and three-time Olympian in free-style skiing, Tracy Evans.  Kids Play is an initiative of the not for profit People Helping People Intl, Inc., that looks to improve the quality of life for African kids by way of interactive involvement and education through sports.

In June 2010 we are headed to Malawi with Kids Play Int’l for a  humanitarian service trip to promote an interactive and educational sports program for kids in orphanages and schools throughout Africa.

Learning through sports can be a very powerful tool that is engaging and instrumental in improving self esteem, discipline, fair play and respect toward one another.  We will help to educate and promote the importance of healthy living, nutrition, exercise, team building, discipline, and increase awareness and respect between genders.  These tools are essential in helping to improve overall quality of life for African children of all ages.

Malawi is one of the poorest nations in the world and in Africa comes the reality of HIV/AIDS, illiteracy, hunger, and with that brings many orphaned children. There’s an estimated 1,000,000 orphans do to disease or abandonment.  With no parents, obtaining the proper education, nutrition, and basic needs is difficult.  We are all connected and we believe in making a positive difference.  Help us work together to make changes. 

Tone It Up is raising money to fund our trip in June 2010 and  to help the Mtendere Orphanage and local schools  in Malawi that is a home for over 130 children.  We believe real change happens person to person.  Please know your money will go directly towards our volunteer trip and the needed resources for the sports program that will make a direct impact in these kids lives.  You’re donation is also 100% tax deductible.

To donate, click the link below.  Make sure your put ‘ Tone It Up’ where it says “Donation Made On Behalf Of”.

Thank you for taking the time to think about the happiness others will gain from your contribution and know your support will go far!  We look forward to sharing our trip with you :).

Click to donate

Karena & Katrina

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I recently had the pleasure of flying out to San Francisco for three days to shoot the Spring 2010 Oakley Women’s Campaign.  Aside from being able to represent my favorite brand, it was great working with such an amazing crew that made me feel completely comfortable….oh….and getting a sneak peak at the awesome new women’s gear Oakley has coming out next year ;). 

Thanks to the creative minds at Oakley and Factory Design Labs, this is by far the most inspirational campaign I’ve worked on.  I can’t wait to share it with everyone when it launches in February 2010!

The first day we spent at Golden Gate Park shooting an interview and behind the scenes video for the campaign. The second and third day we shot the ad campaign & in-store photos at the park and Alamo Square. You remember the Tanner’s from Full House and ‘The Painted Ladies’ Victorian homes, yup that’s the spot.

World renowned photographer John Huet was so fun to shoot with and definitely put my running skills to the test. I loved every moment shooting with him! How could I not love doing something I’m so passionate about all day?

Check out his work here: www.JohnHuet.com

Special thanks to Jenn, Erica, and Jeremy from Oakley for being the coolest clients EVER and the opportunity to be a  part of the Oakley family! 

Of course a big thanks to Alisha “Alex” Meek and Brynn Doering for making my hair and make-up look beautiful. Oh….and for the humor!  Also, thank you Erika Scott for being a great wardrobe stylist .  Somehow she  read my thoughts and had my favorite pair of Asics running shoes on set!

Lastly, thank you Karen at SU!

Oakley is a phenomenal brand.  Not only stylish & functional, but the highest quality sunglasses, eyewear, and activewear.  Make sure you check out your local O store or online at www.Oakley.com !

Karena

The photographer Ian Logan made me feel incredibly comfortable… even when I was deadlifting an Olympic bar in place for a picture :)  He had great pointers and it was amazing to work with him.

Check out his work at IanLoganPhoto.com.

My outfit was lululemon with Asics workout shoes… Cindy must have read my mind… or spoke to my training clients!

The Fashion Director Cindy Whitehead is the number one and ONLY Sports Stylist.   She is the coolest chick around.

As an athlete she knows how it feels to be moving around in a sport, but have the desire to be comfortable and look nice at the same time.   She made me feel athletic and sexy in a lululemon top with the ‘boogie on’ shorts.  Her website is SportsStylist.com.  Now we can all look good while doing what we love!

My make-up was done by Gillian Whitlock.  She works on commercials, magazines, on videos and with celebrities. She can make anyone look flawless… even when they are under 4 HOT lamps working out. 

Her approach was to make me look natural and healthy.  I have asked her to come with me everywhere so she can make me feel beautiful… but I don’t know how her cute puppies would feel about me taking her away 24/7  :)  Check out her gorgeous work at GillianWhitlockMakeup.com.

THE WORKOUT!!

I have to admit… I was sore :)  No boot-camp or sand sprints could have prepared me for what I had to do.  David Barr, certified personal trainer and torturist helped me through a muscle burning workout.  It will appear in the 2010 Muscle & Fitness Trainer’s notebook.  My favorite move of the day was the v-pike… a move I am still working on! ;)  I literally had to go from a lying position to sitting all the way up to touching my toes.  This move is  amazing for targeting the lower abs and thighs.  It drove me crazy that I couldn’t do them without a TON of effort… so David will be happy to know that I work on them every day now!  Oh and… I make my clients go through the pain too :)  Follow this link for David’s articles and workout videos on his M&F Blog!  Also, thanks to Leith O’Leary and Chris Hobrecker the creative and photo directors :)  Hopefully you won’t go with the ’scared look’ photos.

Muscle & Fitness Magazine is a great publication for fun workouts, healthy recipes and everything in between.  There is a mens magazine and a female magazine.   If you haven’t picked up this month’s issue with cover model Kathryn Bopp then check it out at http://www.muscleandfitnesshers.com/.

A HUGE thanks to Erica Schultz from M&F, the Coordinator of it all!   I had a great time with the whole team.  I also enjoyed a workout with Erica after the shoot  :)

Thanks again,

Katrina Hodgson

BS, NASM, AFAA, AAAI

muscle and fitness magazine. muscle and fitness hers. fitness model fitness models. mandf hers. m&f hers. Ian Logan Cindy Whitehead erica schultz , Gillian Whitlock , Leith O’Leary and Chris Hobrecker , David Barr

Hey Everyone!
We are excited to annouce that Tone It Up will be at Olympia in Las Vegas for Olympia! Since we have been busy training for a triathlon to help raise awareness and money for ovarian cancer and a marathon, we will not be competing this time around, but plan to compete at Fitness America in November!  Instead, we will be filming for Tone It Up’s channel !  We look forward to interviewing some of our favorite companies for product reviews, as well as some of the top professionals in the Fitness industry.  Send us a message at contact@toneitup.com if you will be there.  Can’t wait to see all our favorite fitness friends!  Be sure to subscribe to our channel to stay updated on new fitness, diet, & lifestyle videos.

For more information on our race for a cause to cure Ovarian Cancer, visit: http://www.active.com/donate/ocrf09/toneitup

Karena & Katrina

Tone It Up with Fitness Celebrity, Alicia Marie Ballenger

Tone It Up with Fitness Model & Trainer Lori Harder

Tone It Up with Lindsay Messina from PBO, Annette Perry, Cathy Savage from CSF!

The Olympia Weekend Expo was held for the 5^th straight year at the Las Vegas Convention Center.   We were able to meet some amazing companies…  here were some of our favorite fitness products from the weekend!

Muscle Milk had their hottest flavors out for tasting… our favorite? Their new ‘Sour Apple WHEY ISOLATE!’

Muscle Milk’s Whey Isolate is a high quality, highly digestible protein naturally rich in essential amino acids– great for our post workout drinks .  It has 25 grams of clean whey protein in each serving… and ZERO grams of fat, sugar, lactose, or gluten…

It was a ‘Must Have’ in our grab bags!  Thank you Muscle Milk!

Another favorite product of ours was ‘Egg Whites International’. This product is truly amazing!

We tell you all the time in our nutrition blogs … the most complete protein is found in egg whites.. which means it has all the amino acids present.

Muscle Milk gave Egg Whites International whey protein powder to add to the egg whites… vanilla and chocolate!  Whey protein is a great post workout protein, because it is easily absorbed by muscle tissue that needs repair.

We still make our protein pancake every morning with 1/4 cup egg whites international, 1 scoop vanilla whey muscle milk protein powder, a dash of cinnamon and tons of blueberries!

Here are some fun facts on Egg Whites International…

- All Natural
- 100% Bio-Available
- Pure Amino Acids
- 26g of Protein per Cup
- Fat Free
- Cholesterol Free
- Pasteurized
- 100% Safe
- Salmonella Tested
- USDA Inspected
- No Preservatives
- Kosher Approved

We also loved these delicious snack bars… they were at the booth where a few of our girlfriends were working… ‘Oh Yeah!’

Karena loved the caramel and chocolate…

and Katrina loved the almond brownie.

We don’t know how Lori Harder, Janelle Nicolo, or Brooke Griffin didn’t eat the whole plate of goodies!

Karena and I workout a lot… and we need items in our gym bags to keep us fresh!   We discovered ‘Athletic Body Care’.

They have a great line of products for girls like us!  Our favorite?  The post workout recovery salts.. for the bath.

The ‘Therapeutic Muscle Soak’ is a blend of therapeutic grade salts, minerals, essential oils, and electrolytes specifically designed for an active lifestyle.

The salts are enriched with health-inducing amino acids, active vitamins, minerals and electrolytes– magnesium, calcium, sodium and potassium.

If you workout hard or you have tried the ‘Tone It Up Plyometric Workout’… your legs may cramp up after.  A perfect way to end your day would be to soak in the bathtub with the ’ TMS salt blend’!

Last, but not least… Tone It Up loves cookies!  Katrina even has a kitten named cookie monster…  we are huge fans of Chef J’s Tri-O-Plex Protein cookies.

They are low in fat and sugar, and they are a great balance of protein and carbs… they hit the  spot!

Katrina’s favorite… the Chocolate Chip Cookies

Karena’s favorite… the White Chocolate Chip Macadamia Cookies

With only 5 grams of fat, 11 grams of protein and sugar… it is the perfect healthy treat!

Thank you everyone for meeting with Tone It Up!

We look forward to seeing you all in Vegas again at Fitness America November 20th!

Subscribe for free fitness workouts, exercise videos, healthy recipes and more!

Enter your email address and we will talk to you soon!

Also see our main homepage…  http://www.toneitup.com

Tone It Up had a great time at the Olympia, 2009.  Some of our favorite people we met up with were Stephanie Madrid, Cathy Savage, Lindsay Messina, Lori Harder, Brooke Griffin, Janelle Nicolo, Annette Perry, Janelle Saitone-Mcguire, Ali Sonoma, Alicia Marie Ballenger and many more!  It was a pleasure meeting Oxygen Magazine’s Diane Hart, Stacy Kennedy and Muscle and Fitness Magazine’s Erica Schultz.  A great thanks to Mr Olympia for having us and a congratulations to Amanda Latona for winning the Ms Bikini Olympia 2009!

ToneItUp Trainers Specialize in…

• Weight Loss! Change your body Composition from Fat to Lean Muscle
• Total Body Sculpting
• Core Conditioning
• Body Transformations for Events and Fitness Competitions… Ask us about our Buff-Body-Bride Workout Program!
• Pre/Post Natal Training and Pregnancy Fitness
• Triathalon and Marathon Training
• Much More!

THE  TONE  IT  UP  NUTRITION  PLAN!

Hi I’m Katrina Hodgson… yes the trainer from this site.  I lost 23 pounds on this plan last year.  Karena and I put together a diet plan to help us slim down and tone up.  Now we want to share it so you can tone up too.  I have to be honest… I was feeling a little humiliated to put this picture up… especially as a trainer.  I was spending too much time on others, my career and not my own health (like most people actually).  I hid my weight really well.  This picture was right after the holidays and it literally took me only a couple months to get to this point.  I hid from pictures, events and even started hiding from mirrors.  I was ashamed of my body and decided to make a change… for good!  No more losing weight and then gaining it all back.  I almost didn’t put my picture up, but then I realized that this is why I want to help others.   It changed my life.  I am so much happier, confident in myself and feel like I can do anything if.  I also have no more joint pain because of the pressure of my extra weight.  For the cost of a training session, Karena and I put together the entire diet plan for you– so you can make a change too  :)  We also include our two favorite ebooks and our own favorite recipes.  Stop waiting for tomorrow… or Monday.  Take charge and make a change now. -Katrina

Hi I’m Karena Dawn!  During off season and through the holidays I noticed my self slipping on my diet plan.  I felt a little soft and joined Katrina on her weight loss journey!!  I only toned up by 9 pounds… but I gained lean muscle and feel more amazing than ever!!  I just switched to this diet plan with Katrina and it’s so easy to stick to it.  I have so much energy for my triathlons, races and everyday training.  I recommend this plan to everyone and that’s why we have put it on here… for you to succeed too!  :)  -Karena Dawn

See More Of Tone It Up Services

For questions regarding the fat burning system, sign up here…

Katrina & I went to our fave boy Kelley James’s record release party last Friday night at The Key Club in Hollywood.  Guests had a great time listening to KJ and sipping on Lil Jon Winery Chardonnay & Merlot.  Yes, who knew….Lil Jon has a winery and tastes like he knows a thing or two about wine making.  The only thing missing was a Krunk Cup :).

Kelley’s new album, Break Free, is his best yet in my opinion.  His  music is soulful and melodic with a little rock & hip-hop influence.  When asked how to describe his sound, I would say Kelley is a mixture of John Mayer, Justin Timberlake, and a little Kanye—especially with those Monopoly sneakers ;).

Kelley’s album is now for sale on iTunes.  Trust me…it’s worth well more than the $9.99!  Download it to your ipod and go for a workout!

PS.
KJ was looking good, looks like he’s been sticking to his Tone It Up Diet plan!

Karena& Katrina

Click on link or image below to go to iTunes store.

http://lnk.ms/0FV1Q

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Does alcohol effects our appetite?  Why do we lose all inhibitions and go for the snacks when we have a glass of wine… or three?

Why is it that our husbands or boyfriends feel the need to grab an entire pizza after they have already had dinner just a couple hours earlier?

I looked into it :)  Here is what i found!

Alcohol…

We all know it has 7 calories per gram… where carbohydrates has only 4 calories per gram… so do those sugar free drinks make sense?

• You are still taking in the alcohol calories that make up for nearly twice the calories as the carbs and sugar anyway.  So when you see drinks that are pure alcohol and a diet soda…. they still have calories. When we drink any wine, beer, a sugary drink, or a glass of champagne we are taking in some sugars that may cause our blood sugars to rise making our insulin levels increase… leading to low blood sugar and a CRASH.

• If you are drinking alcohol on an empty stomach or even straight alcohol with a diet drink, it is show to drastically lower your blood sugar… this explains reaching for the simple carbs late night, the cravings for a quick fix like a chips, a sub or pizza and the reason why late night binges make so much sense.  (to us anyway)

At Princeton University, scientists conducted an experiment on alcohol consumption and appetite.  They realized that drinking ANY KIND of alcohol increases Galanin, a kind protein in the body called a neuropeptide.  Galanin is shown to increase the appetite for fatty foods in the human brain.

• What’s  ironic is that fatty foods also causes Galanin levels to increase… which casues a vicouse cycle of craving more and more fatty food.. leading you to need to come to boot camp more often and keeping me in business :)

• Maybe this is why a big cheesy steak just tastes so good or why chocolate is so much better with a bottle of wine.

Lastly… it’s true… a glass or two of vino causes you to loosen up and lose all inhibition.

What can we do about this?  Try to be more aware when you are enjoying yourself and keep your snacking to a minimum!

If you are out to dinner, it is okay to have a glass or two of wine. (red wine has antioxidants and tons of health benefits)

Try to prepare for the increase in appetite.  Know that you may want to snack once you have a drink.  Keep lower calorie snack around the house.  Maybe some chocolate pudding, Greek yogurts, low calorie popcorn or something that won’t totally ruin your diet for the week.   Just set yourself up for success.  We all know we won’t give up our wine… so make smart choices for your eating.

- They have sugar free dark chocolate at Trader Joe’s!

- Our Chocolate Mousse is lower in calories, sugar and all natural.

- Make little pizzas out of wheat English muffins, low fat cheese and sauce.

- Our low calorie cupcakes are perfect for a Birthday Party where you know you’ll end up reaching for the desserts!

- Drink as much water as you do wine or beverage… so your appetite stays low and you do not become dehydrated.

For more recipes and tips sign up for our monthly eMagazine!

Refer your friends too :)  Thank you!  http://www.toneitupblog.com/tone-it-up-emagazine/2

No more of those chemical filled diet sodas or ’sugar free’ drinks!  Try these refreshing recipes from ToneItUp.

Here are some of our favorite ways to naturally flavor water.

1.  Fresh sliced cucumber & raspberries

2.  Frozen blueberries & little natural sweetener fro stevia leaves… like purevia

3.  Mint leaves with slice strawberries

4.  Lemon wedges with a little purevia and 1/4 tsp apple cider vinegar

5.  Orange slices, mango slices and a little purevia

6.  Mint leaves with fresh lime wedges

7.  Shaved fresh ginger, little purevia and lime wedges

Let your ingredients sit in a pitcher of water in your refrigerator over night!  :)

Good Luck, Gabby

**The 30 Day challenge starts August 17th, so be sure to log on and blog at www.thehoneyline.com!

Katrina and I joined in the fun at the 10th annual Surfercross event presented by Muscle Milk & Oakley.  Surfercross draws both pro and the industry’s elite.  How it works is teams are  randomly drawn and composed of  one Pro Surfer & one Pro Motocross rider (same with industry division).   Day 1 took place at Starwest Motocross Park in Perris, CA and Day 2 was at San Onofre State Beach.  Each day, both teamembers compete in the days sport and points are tallied up and at the end of Day 2, the team with the most points wins :).  Pretty cool event if you ask us!

Although neither Katrina nor I made it to check out Day 1, we heard there was quite a crowd at Starwest Motocross Park, with over 500 people sweating out the 105 degree heat.   Good thing Muscle Milk was there to keep all the riders and spectators hydrated and refueled!

Day 2 was a blast and a perfect beach day at San Onofre State Beach.  The sun was shining, the waves were pumping (sometimes), and the energy of the contest was awesome.  We were going to test out our surfing skills that the Oakley boys taught us, but chickened out at the end of the day, ha.  Next time….

Karena & Katrina

Here’s his iTunes link:     http://idek.net/NIk

KelleyJames.com

Katrina & Kelley James at ToneItUp.com launch party

Kelley James & his manager Jeremy McCassy

So start blogging your results each day on TheHoneyLine.com for your chance to win our gym bag full of great surprises!  The top 20 participants receive a Lucy bag filled with the Tone It Up diet plan, 1 year subscription to the Tone It Up E-Magazine,  Oakley Sunglasses, Lucy water bottle, Nutrilite’s Multivitamins, H2O Audio Phones, Catie Greens, Sweaty Band Fashion Headband, Pure Via Natural Calorie Free Sweetener, & Gabby’s Express 15 Fit & Slim DVD!!!!

For more info on the challenge, visit;

http://www.thehoneyline.com/scoop/30-days-to-change-your-ways/view/30-days-to-change-your-ways

I’m off to the airport to fly off to Portland for the weekend to be with Muscle Milk at a Motocross event.  Have a great weekend!!!!!

Karena

http://www.myspace.com/travismellem

http://toneitup.com/blog/tone-it-up-online-magazine/

Katrina & Karena
Tone It Up

free fitness magazine. fitness magazine with tone it up. tone it up fitness magazine. fitness magazine. health magazine with online emagazine. get an online magazine.

INGREDIENTS:

1/2 cup ground flaxseeds

1 cup Unsweetend Vanilla Almond Milk

2 cups Whole Wheat Flour

1/2 cup Rolled Oats

1 tsp Baking Powder

1 tsp Baking Soda

1/2 tsp Sea Salt

1/2 tsp Cinnamon

1/4 tsp Ground Nutmeg

1/4 cup Canola Oil

1 cup Organic or Raw Sugar

2 tbsp pure Vanilla Extract

4 Egg Whites

2 cups Raw Sliced Almonds

1/2 cup Dried Cranberries

DIRECTIONS:

- Combine flax seeds, flour, oats, baking soda, baking powder, sea salt, cinnamon, & nutmeg.

-  In another bowl combine Canola Oil, Vanilla and Sugar.

-  Combine all ingredients and stir in Almonds & Cranberries.

- Make doungh into balls and place on cookie sheet

- Cook for 15 minute at 375 degrees.

- Makes 36 servings

ENJOY!

—Karena

If you haven’t signed up for the ToneItUp eMagazine go to this link… ToneItUp Magazine.

The ToneItUp eMagazine is your ultimate resource for exercise plans, the hottest workout routines, diets and exclusive fitness videos to get you toned faster!!

Katrina and Karena work hard to get you to your goals every day. Be our next success story and our cover model for Tone It Up!

The ToneItUp eMagazine is a fun community of fitness friends that share recipes, diets, gym stories and more. With the most sought-after experts writing about your favorite tips and programs, Tone It Up gives you exactly what you need to be in the best shape of your life. You will also recieve private training videos and workouts from Katrina and Karena every month.

***Be of the first 1000 people to sign up and you will receive our  ’Secrets to Flatten Your Belly and Slim Down for an Event’. No print edition can give you actual exercise videos and demonstrations from your trainers.

Go to the Tone It Up Magazine to tone up now!

Katrina & Karena

Tone It Up!

Healthy Beach Packing!! ;) most of the time when you pack food for the beach it can be empty calories. Check these healthy ideas out.

Tone It Up’s Healthy Pancakes!

Try out Katrina and Karena’s favorite healthy breakfast. A perfect balance of protein, carbohydrates and nutrients. This power breakfast will tone you up in no time!

Tone It Up’s Chocolate Peanut Butter Shake!

Katrina and Karena make you their favorite shake. Great for a meal replacement or as a post workout recovery drink.

Tone It Up Summer Style Mango Fish. join Karena and Katrina as they grill up their white fish with a cool delicious mango salsa.

Tone It Up Protein Bar!

This bar has been a huge hit with Katrina and Karena’s clients. A perfect combination of peanut butter, apricots and honey to give you a great energy bar for working out and enjoying the Tone It Up lifestyle!

Tone It Up Skinny Spaghetti

Katrina cooks for Diethealth in ‘Trainer in the Kitchen”. Make the Tone It Up Skinny Spaghetti for the whole family!

Tone Up Your Thighs Workout

Tone It Up Total Body Workout

Karena and Katrina show you just 4 moves to tone up your total body in the ToneItUp Studio.

Tone It Up Butt!

Tone up your butt, thighs and core with Katrina and Karena’s ToneItUp butt exercises.

Tone It Up Ab Workout

Get flat toned abs with Karena’s ab routine!

Tone It Up shows you how to get a bikini body!

Katrina and Karena films with Diethealth for a bikini body workout.

Tone It Up Arm Workout

Tone up your arms and get sexy sculpted shoulders with these great moves from ToneItUp.

Tone It Up Prenatal Workout

Fit moms check this out! Katrina and Karena’s client Miya is in her third trimester and still looks awesome from doing these moves.

Tone It Up ‘Hotel Workout’

If you are traveling you can still workout! Here are a few ideas for your hotel room workout.

Also check out Katrina’s travel workout she filmed for Diethealth. Just a few moves to tone up.

Tone It Up Fitness Model Workout.

Karena shows you how to get in shape for a fitness model shoot. Karena recently shoot with Shape Magazine and did this workout to prepare for her the pictures.

Tone It Up Total Body with Sliders

Ever wonder how to use those sliders in the gym? Katrina works out with Celebrity trainer Valerie Waters with the ValSlides.

Tone It Up Boot Camp Workout

Katrina puts Sarah from Diethealth through her ToneItUp Boot Camp Workout. Great for exercising outdoors.

Tone It Up Flexibility.

Get more flexible with these stretches! Katrina films for Diethealth and shows you her favorite stretching routine.

Tone It Up for a Date!

Katrina shows you how to tone up for that special date night.

Tone It Up Triathlete

Karena shows you how to put on a wet suit.

Tone It Up Lauren Conrad’s Workout

Katrina asks Jarett, Lauren Conrad’s trainer and finds out how she looks so great on her MTV show The Hills. Here is a typical workout.

Tone It Up for your Halloween Costume

Have a event coming up? Halloween is a fun holiday because you get to dress up. Here is a workout where Katrina shows you how to shape up for any costume.

Ovarian cancer is the leading cause of death from gynecologic cancers in the United States. Currently, there is no effective means of early detection for the disease. OCRF is dedicated to the formulation of early diagnostic treatment programs and research toward the ultimate conquest of ovarian cancer.

As OCRF strives to find a cure, the organization also seeks to support patients and their loved ones in understanding this disease and its treatment as well as to provide educational outreach programs and public awareness.

Help us make a difference! Here’s a link where you can donate:

http://www.active.com/donate/ocrf09/toneitup

Have a great day!!!