5 Mistakes You Might Be Making…


We’re revealing the top 5 most common health and fitness mistakes that we see that are easy to make… but if changed, can make a world of a difference for you and your Frisky Fall goals!

If you realize you’ve been making some of the common mistakes below, don’t worry- we ALL make them!  Keeping them in mind is part of learning how to take care of your body in the best way possible for a healthy lifestyle~ the TIU lifestyle ♡

1. Drink It Up!

You might be dehydrated! Without plenty of water your beautiful body can’t function properly. Dehydration causes fatigue, a slowwwwed metabolism (yikes) and unhealthy cravings! The worst part?  When you’re dehydrated, your body can’t burn fat efficiently~ which means all of your hard work just doesn’t pay off. Make those workouts and healthy meals count by drinking plenty of water. How much!? If you are on our Tone It Up Nutrition Plan you know it’s essential to drink at least 1/2 your body weight in ounces daily. This means if you weight 150 lb, you’re drinking 75 ounces of water throughout the day.

Drinking enough water is one of our top 3 ways to boost your metabolism. Watch the video HERE!


One of our favorite things to do is to fill a pitcher with water and add fresh fruit, herbs and cucumber slices. This adds lovely flavor along with a touch vitamins & minerals… naturally! Find our favorite combinations in the Summer Sizzle Edition of your Tone It Up Nutrition Plan… see below for an exciting announcement for Plan Members! 


2. Prep It Up! 

prepare-for-successAre you prepared?? Always Plan For Success! If you feel overwhelmed by this idea, don’t be. We’re here to help you make this an effortless part of your routine.

Start by scheduling your workouts on Sunday night with your Weekly Fitness Schedule. Next, lay out your workout clothes for the next few days. Pack a gym bag to keep in your car or keep an extra set of workout clothes at your office, and you’ll be ready to take on the week!

Another essential component is to plan your healthy meals! We recommend you sit down on Sunday and Wednesday with your Tone It Up Nutrition Plan and decide on your meals for the the next few days. Go grocery shopping,  prep snacks to take on-the-go and fill up those water bottles ahead of time! In the end, this actually saves time, because you will never be scrambling to figure out what to have for lunch or dinner.

3. Eat It up!

This tip is a twofer…  not only do we want you to get those beauty ZZZZs, but we want you to make sure your body is in the best place possible to reap all the benefits of those quality hours. Sleep is definitely not overrated! This is when your body repairs your muscles and burns fat with essential hormones that are released when your body is at rest. We want you to eat dinner at least 2 hours before bedtime to ensure you feel fresh, repaired and energized in the morning. If your body is busy digesting food from a super late dinner, it won’t have the energy it needs to repair and restore. We understand that this will be not always be ideal, but we want you to try your best to eat dinner earlier ;) A good way to do this is to prepare a crockpot dinner so that when you get home from work and your workout, it’s already ready for you! We have some amazing crockpot recipes coming in the Fall Edition of the Tone It Up Plan! Stay tuned :) In the meantime, try these #TIUfave Convenient Crockpot Recipes!

4. Dress It Up! 


Did you know that a heavy salad dressing can ruin your efforts in ordering or preparing a healthy meal? Some dressings contain up to 20 grams of fat in a sitting… and not the healthy ‘kind’ that you want.  Be careful of the cream based dressings out there. Our secret formula to a Tone It Up approved salad is to keep it Lean, Clean N’ Green. This means fresh greens, plenty of veggies and a portion of lean protein. One of our favorite tricks to make salads delicious is to include plenty of fresh herbs like mint, cilantro or parsley alongside 3 tsp of almond oil and your favorite vinegar~ balsamic or apple cider vinegar! These ingredients contain beautifying benefits and pack a punch of flavor!

Oh, and let’s not forget the dressings… have you made your Golden Sun Dressing yet!? It’s a team favorite!

5.  Tone It Down ;) 

There is such thing as… too much of a good thing. We LOVE avocados, trail mix, healthy oils, and nut butters… but it’s important to be aware that these superfoods are not only nutrient dense, but calorie dense.  Even though they’re healthy, the calories can add up and the excess calories are stored as fat. All of you know that we do not count calories on the Tone It Up Nutrition Planbut with denser foods, we like to stay calorie aware. If you stick to the portion sizes outlined in your plan, you’re giving your body just what it needs to stay energized, lean & glowing! We also of course love our occasional glass of rosé wine… or two   We recommend choosing a couple nights a week where you’ll treat yourself to your favorite cocktail or celebratory drink. Remember that #TIUgirls don’t do kegstands… or spend their weekend beer guzzling ;) Cheers ladies!!


*** Also, did you know??  If you consume too much protein in your diet it is stored as fat, not as muscle!  This is something that surprises most people~ especially men!  If you consume too much protein, it puts a lot of stress on your body to convert to energy or fat.  So even with protein… too much of a good thing is not so good~~ Keep in mind we’re talking A LOT of protein in a serving~ for example, 50-80 grams of protein in a sitting or 300 grams in a day is not necessary for the average woman.  Want to figure out your ideal amount of protein needed for you?  Use our Perfect Fit Protein Calculator!

Protein is ESSENTIAL for muscle repair, your hair, skin, nails and your metabolism~ making you a lean, mean TIU Machine!!  This is why we founded and created Perfect Fit Protein for the Tone It Up community. One serving delivers 15 grams of delicious, plant-based protein, just the right amount for you! It’s also gluten-free, dairy-free (unlike whey which can bloat you) and it’s CLEAN!

If you’re making a protein pancake, you’re nourishing your body with 25 grams of protein…and you’re golden!

Perfect Fit Protein Pancakes!

We hope you enjoyed these tips! Comment below with your top tips for staying healthy on-the-go this fall~ 

]Learn everything you need to completely transform your body, build lean muscle and enjoy the healthy, energetic life you’re meant to be living! ~ Join the team TODAY! ~ 



For all of you just joining the Nutrition Program~ WELCOME!! It will truly be the best decision you’ve ever made for your health and happiness.

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Have you joined the Frisky Fall Challenge!? Join below!


  1. Ashley Anne Schjoneman says:

    Very helpful tips. Thanks K&K. I need to drink more water and plan my meals at the start of the week! I didn’t know about the protein and it being stored as fat if you eat too much of it! Very interesting! I need to buy the nutrition plan and PFP as soon as I have the money! xox

  2. Andrea Nicole Higgins says:

    Thanks for the tips ladies! As for this Frisky Fall Plan, well it just solidified my decision. The nutrition plan will be my gift for myself for completing the Frisky Fall Challenge!

  3. Ashlyn Keil says:

    Yay I’m so excited for the Friskyfall Edition!! And the crockpot recipes!! You girls answered pretty much all my expectations so far, plus the new HIIT video and I’m hoping a new yoga video!!! :)

  4. Monique M says:

    such a good idea to pack the gym bag, be as organised as meals for workout clothes!

  5. Kara Scott says:

    Thanks K&K! I’m a little late starting the fall challenge due to a back injury but my chiropractor just gave me the green light. Yay!

  6. Tiffany Bennett says:

    I have a question about the protein. If i have a perfect fit protein shake for breakfast and a smoothie at lunch that has 1 scoop of perfect fit, and 4oz of chicken for dinner. Is that way too much protein for one day?

    1. Lilly says:

      That sounds odd to me. I’m eating the regular muscle building amount- 1 gram per 1 lb ,it’s been great.

    2. Dana says:

      Hey Tiffany!
      I think Karena and Katrina are referring to extreme amounts of protein! With the above diet you are consuming about 55g of protein a day! If you are an active young women, which you are a TIU girl, so I’m sure you are, then about 25-30% of your calories should be coming from protein! So if you have 1800 calories a day then that means 450-540 of those should be coming from protein! Protein has 4cals per gram, therefore 112.5-135grams would be in a good range! Theres simple calculators in the nutrition guide as to how many calories you should be consuming (Tone It Up girls dont count cals! But its good to know in instances like this!
      I have many girlfriends that are “afraid” of using protein powder because they think they will gain weight, but even after consuming eggs in the morning, lean protein with lunch and dinner, you will likely still not be consuming enough!
      I hope that helps! Don’t be afraid of protein!!

    3. Karis says:

      I would guess that’s actually too little protein. The perfect fit protein has 15 g per serving, and a 4 oz chicken breast is about 25 g so that’s about 55 g of protein per day. Perfect fit has a calculator to see how much protein you need in the day! For me, it’s closer to 90 g of protein a day that I need. Check out how much it says you need here! http://perfectfitprotein.com/collections/calculator

  7. jpavey84 says:

    I bought the nutrition plan last night. I have been following these two women for over six months and the tips, advice, inspiration, and encouragement they have provided have been invaluable to me. I felt I owed the cost of the nutrition plan and more to them for all that they have given through their website. Thank you ladies!!!

  8. Mari says:

    Could you create a beginner’s calendar or fitness guidelines please? <3

  9. Louise W says:

    i LOVE THE FRISKY FALL PLAN! It’s amazing and just what i need to get back into the swing of things after summer! I just wrote a blog post on what to do when you don’t achieve your goals and i think that after reading that and seeing this i’m more motivated than ever!

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