This Is EXACTLY What to Eat After Your Workout
Photo: Courtesy.
When it comes to fitness and all things wellness, Karena Dawn and Katrina Scott of Tone It Up are the pinnacle. The founders and besties built their brand around their shared passion for everything from squats and cardio to nutrition and networking. Their ultimate goal was to create a supportive community where women could come to share their own fitness journeys, as well as receive guidance towards living a healthy lifestyle, regardless of who you are and what you look like.
Whether you're on the hunt for a fab smoothie recipe, a fun new workout, or perhaps some inspiration to help jumpstart your journey, Karena and Katrina have got you covered. After amassing millions of followers and cultivating the community they hoped for, the fitness gurus are now foraying into new territory with the launch of their new line of Tone It Up Protein, which is now available at a Target near you. The collection includes two flavors of protein powder and two protein bars that are made from completely clean, vegan ingredients. Spoiler alert: not only are they super-good for you, but they're delicious too. To celebrate the launch, we chatted with Karena and Katrina about their favorite pre and post workout snacks, as well as what they do to kickstart their mornings, how they handle stress, and more.
Keep on reading for all the deets — and peak the bottom of this page for a special recipe from the founders.
Teen Vogue: What’s your morning routine?
Karena: I’ve been an early riser since I was a kid...so my name fits perfectly! I wake up by 6am and rehydrate with a big glass of water that I keep by my bedside. Then I head upstairs for some morning ‘me time’ before the rest of the house wakes up and emails start. I light a candle, make a couple shots of espresso to sip, and have a few quiet moments to myself. I meditate, write in my journal, and read a few pages from one of my favorite inspirational books (The Four Agreements is a go-to). Next it’s time for my morning workout! I check out ToneItUp.com for the Daily Workout or head to one of my favorite local yoga studios for a class. After I've showered, I whip up a protein pancake or waffle using Tone It Up Protein. This is my all-time fave breakfast recipe. Now I’m ready to power through the day!
Katrina: Every morning, I scroll through the #TIUteam hashtag on Instagram to see what everyone in the community is up to! This also gives me the extra inspo to get a booty-kicking workout in! After my morning workout (usually the Daily Workout or a yoga class with Karena), I make a Tone It Up Protein smoothie. I usually add in whatever I have on hand. One of my fave combos lately is 1 cup unsweetened almond milk, 1 scoop vanilla Tone It Up Protein, 1/2 cup frozen blueberries, 1/2 frozen banana, 1 Tbsp. chia seeds, and 1 Tbsp. almond butter. It's delicious!
TV: What are five things everyone needs to turn their dorm room into a gym?
Karena: All of our workouts at ToneItUp.com can be done anywhere including your dorm room! For the best results, we suggest having two sets of dumbbells (a lighter and a heavier set like 5 and 10 pounds), a yoga mat, a set of Booty Bands, Tone It Up Sliders, and a TV, computer, or iPhone to watch your Tone It Up workouts!
TV: What’s your favorite thing to eat before a workout?
Karena: For morning workouts, I usually have a big glass of water and a triple shot of espresso for a burst of energy! If I'm fitting in a longer or higher intensity workout, I'll also have a banana.
Katrina: I always have espresso over ice with almond milk. If I'm planning on working out longer than 30 minutes, I'll grab a Tone It Up Bar, too! I'm so in love with the Blueberry Coconut flavor.
TV: What your favorite thing to eat after a workout?
Karena: I always make a protein pancake using Tone It Up Protein, our plant-based, gluten-free, and non-GMO protein. I love topping it with fresh berries, unsweetened coconut flakes, and a drizzle of honey or pure maple syrup.
Katrina: Smoothies or smoothie bowls are my go-to. I'm always creating new combos with whatever fresh or frozen fruit I have in my kitchen. Another of my fave smoothie recipes is THIS mango cauliflower smoothie. Cauliflower adds a creamy consistency like bananas and has less sugar and a boost of Vitamin C and fiber.
TV: What’s your best tip for dealing with stress?
Karena: I take time every morning to meditate and set my intentions for the day. This ensures I approach the day with a calm and focused mind and helps alleviates daily stress.
Katrina: Fitting in a workout class, going for a run, or doing a Tone It Up workout always helps melt the stress away. When your body is sweating it out, it helps boost feel-good hormones in your bod.
Tone It Up Protein Waffles
Ingredients:
1/2 cup almond meal 1 scoop vanilla Tone It Up Protein 1 tsp chia seeds 1/2 tsp baking powder 1/2 tsp vanilla extract 3/4 cup unsweetened almond milk 1 tsp melted coconut oil 1 egg
Directions
Step 1: Combine all ingredients in large mixing bowl and mix well Step 2: Pour waffle mix into waffle iron! Step 3: Once cooked, top waffles with your favorite fruit or maybe a drizzle of Peanut Butter, honey... whatever you love! Step 4: Dig in!
Related: This YouTube Fitness Star Has An Amazing Message for Beating Body-Shamers
This story originally appeared on Teen Vogue.
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