Naner Taco

Once again I was inspired by a delicious TIU Nutrition Plan recipe, banana roll-ups, to recreate an even easier, quicker, less messy, more mama-on-a-quick-mission version.


1 Whole wheat or Ezeikel wrap
1 organic banana (can also add other organic fruit “toppings” like strawberries or blueberries)
1 tablespoon unsweetened, organic coconut flakes
2 teaspoons organic, raw, local honey
2 tablespoons organic, creamy peanut, almond, or other nut butter of choice
Optional: 1 teaspoon carob chips
Optional: Dollop of Greek yogurt


Cut wrap in half so you have two servings. Eat one “taco” now, pack one for later!
Spread 1 tablespoon of nut butter evenly on each half of each wrap
Slice banana and lay on top of peanut butter
If adding other fruit, dice & sprinkle on top of bananas
Sprinkle 1/2 tablespoon of coconut flakes on each “taco”
Drizzle 1 teaspoon of honey over coconut flakes
Optional: add carob chips on top
Optional: add dollop of Greek yogurt on top
Fold up like a taco and enjoy! AY YI YIIII!!


Popeye Approved Smoothie

A smoothie a day keeps the doctor away rather than an apple, in my opinion!

I don’t consume nearly enough fresh fruits or veggies throughout the day as I should, so smoothies are my way of sneaking them in. Well, not really sneaking, because I LOVE smoothies. And make one at least 4-5 times a week!

I made a mental note to start saving my smoothie “recipes” which I wrote in quotations, because I always just throw things in without really measuring. So be warned, my smoothie “measurements” usually make about 2 smoothies because I go overboard.

Today’s afternoon snack was packed with antioxidants, fiber, iron, magnesium, and tons of other vitamins and minerals.

1/2 cup organic frozen blueberries
1/2 cup organic frozen strawberries
1/2 cup 2% plain Greek yogurt
1 cup fresh, organic spinach or 1/2 cup frozen, chopped spinach
1 fresh or frozen banana
1/2 cup organic orange juice
1/2 cup organic, unsweetened, plain almond milk
1/4 cup organic apple juice

Add all ingredients into blender. Blend and enjoy! Tip: if consistency is too thick for your blender’s motor, add more orange juice, apple juice, or almond milk.


Clean Teriyaki Sauce

Last night I posted a salad recipe that included by slow cooker pork tenderloin. I’m kind of obsessed with my crock-pot, if you couldn’t tell from previous posts about it! I love that I can just throw everything in, and BOOM! In 4-8 hours something delicious is done without any maintenance.

Self-proclaimed as a clean-ish eater, I try to eat lean, clean, and green as much as possible. Getting my pre-baby toned body back was no easy feat, and a healthy diet is key to maintaining the figure that makes me confident and happy inside & out. Your diet actually plays a 70:30% ratio with exersize when it comes to weight loss or trying to reduce that dreaded cellulite that hangs around!

If you’re a busy mom or working professional with no time to make the sauce from scratch, there are a lot of teriyaki sauces that don’t have too many terrible things in them. You may even have one in your fridge already! If that’s the case, you literally just need to throw in your pork tenderloin with the whole bottle, and cook on low for 6-8 hours, or until pork tenderloin is safely cooked all the way through (cooking time depends on size/weight of meat). Depending on the ingredients in your pre-canned sauce, I love adding chopped pineapple and extra garlic!

But! If you want to make your own sauce from scratch, I adapted‘s recipe and – their original recipe has 1.5K re-pins to prove it!! I love adding extra garlic, sesame seeds, and pineapple to anything teriyaki I make 🙂

Sauce Ingredients:

  • 1/2 cups organic soy sauce or tamari. (I actually prefer the Bragg’s Soy Sauce alternative!)
  • 1/4 cup + 1 T mirin (Japanese cooking wine)
  • 1 1/2 T organic, pure maple syrup (I love Trader Joe’s or Ralph’s organic brands)
  • 1/4 tsp ginger
  • 1 tsp minced or crushed garlic
  • 1/2 T arrowroot (used as a thickening agent)
  • 1 tsp sesame seeds
  • 1/2 cup organic, finely minced pineapple


  • Pork Tenderloin


  1. Mix all sauce ingredients together in a medium-sized bowl.
  2. Add pork tenderloin to crock pot
  3. Top pork tenderloin with sauce
  4. Cover and cook on low for about 6-8 hours. Time depends on size of your meat, so please use safe meat handling/cooking practices to determine when yours is safe to eat.

Glitter, Pumpkins, & Painting…Oh Yes!


“Wait, so none of you actually even know each other in ‘real life'”?!

said my husband as I told him 15-20 of my TIU sisters would be coming over to our house yesterday afternoon…

…and that is exactly what I love about the TIU community so much. Besides a sorority, family reunion, or maybe even a church group, where else can you get together for the first time, with a large group of women you’ve never met before, and just “click”?

Share. Love. Inspire. Sweat.

Those four words are what bond us, and what make the TIU Sisterhood so unique.  So when I wanted to host a local #tiusandiego #tiumeetup I never for a second thought it might be awkward or weird. Instead, I already felt like I knew these women inside and out from us all following each other on Instagram.

As everyone came over, it was so much fun! Sure, there’s always the semi-awkward silence in the beginning as you feel like you know each other from Instagram, but are just meeting for the first time face-to-face. Social media is so funny in that way…you can “know” someone for a pretty significant time before ever meeting them, if you ever even meet at all!


Pumpkin Painting

Having Tan Tan, night time meet ups for us are pretty much out of the question with his bed time routine starting around 5:30pm; dinner, play time, bath time, nursing, bed time. So I knew I wanted to plan something around his nap schedule in the late afternoon. Being fall, who doesn’t love pumpkins?! and it’s always good to have an activity when around new people, to break the ice, and give you something in common besides TIU. Immediately it was so fun to see everyone growing Pinterest for ideas, swapping paint colors, life introductions, and TIU stories. The backyard was filled with so much love – and pumpkins, paint, and glitter….three of my favorite things!

TIU Approved

I also decided to make it a potluck, since my time is limited in the kitchen now with Tanner. Being TIU girls, I made the food & drink theme anything “TIU Approved”, which basically means anything healthy. For example, baked goods are made with coconut sugar, honey, or maple syrup as sweeteners, use brown rice, quinoa, or whole wheat flour rather than enriched, apple sauce or egg whites instead of eggs or processed thickeners, etc. So basically a guilt-free or guilt-reduced potluck where you can go back for seconds with no hesitation! And let me tell you…everything was SO GOOD. I wish every potluck was so fresh! The table was full of veggies and fruits, hummus and healthy dips, TIU baked goods like brownies, PB blondies, and pumpkin bread…oh my gosh, everything was DELISH. Two of my favorites were the TIU Mocha Brownies from the TIU Nutrition Plan, and the PB Blondies. They were both and guess what the PB blondes were made of?! Literally two main staple ingredients…….peanut butter & chickpeas. Seriously. and you would never even know it!


It was such a fun day to meet so many of the wonderful faces behind the wonderful San Diego TIU accounts! Thank you so much to everyone who came!! I can’t wait for our next get together!


and look! Even K&K spotted our adventures and gave us some love! XOXO



  • Paint Brushes
  • Acrylic Paint (doesn’t chip!)
  • Glitter
  • Modge Podge
  • Table Cloths
  • Cups of Water to Rinse Brushes
  • Paper Towels
  • Ribbon

Slow Cooker Teriyaki Pork Tenderloin – Takes the Salad Main Stage

Oh my gosh. I had the BEST salad last week for lunch. It came from leftovers from a teriyaki pork tenderloin I made in my crock pot the night before & a leftover veggie tray grab bag I had from hosting a mommy+baby pumpkin play-date the day before also. It was SO good, in fact, I need to shout from the top of a mountain top (or here) what was in it, so you can recreate it…

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  • Leftover, organic, pulled teriyaki pork
  • Organic spinach
  • Chopped mango
  • Chopped pineapple
  • Chopped red bell pepper
  • Chopped celery
  • Chopped carrots
  • Chopped cherry tomato
  • Chopped broccoli
  • Chopped snap peas
  • Mango white vinegarette


  • Mix all ingredients in medium sized mixing bowl, toss, and enjoy!

Week 7 of Frisky Fall! Weekly Tracker Update

Hiiiii, Beach Babes!!

WOW! Is anyone else in shock that this is already WEEK 7!?!?!! I’m sad over here!! I know we can always still check in, but I just LOVE the camaraderie that the 8-week challenges bring, and I’m going to be really bummed when #friskyfall is over 😦

I love the posted schedule this week!! I’m excited to see the new kettle bell workout & complete the PM Challenges. I also have a 5k on Sunday, and @TIU_CAHILL is joining me! It’s through the Surfing Madonna Foundation and ON THE BEACH!! In Downtown Encinitas. Does it get better than that?!?! #tiusisters #tiusandiego #tiumeetup

What do you all have coming up this week? Without further ado, here’s the updated week 7 tracker! How are you guys liking it? Anything you would add/remove? It’s working really well for me! I just can’t seem to write small enough in all the spaces, but any bigger and the cells wouldn’t all fit on the same page; this week I tried to make them as big as possible, stretching those margins to the max! I’ve always had a problem with writing small!  I added the space for “weekly goals” last week, and I’m really glad I did because this week K&K are really focusing on that. Love it!!

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*FYI – If when you print, any of the borders are cut off, scale your printer smaller (i.e.: where it says “print at 100%…try 98% or smaller, until the print preview show anything being cut off. I know, for example, when I print anything from K&K’s Nutrition Plan, I have to scale down to 90%). 

Happy Sunday and hope you all have a wonderful week ahead. Sending positive, happy Monday vibes your way so we all get off to a great start!



@TIU_SHELLEY on Instagram!

6-Month TIUversary

It’s officially been SIX MONTHS since my first day of TIU,

and since then, I haven’t looked back even for a second!

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Well, how convenient today fell on #transformationtuesday – it’s my 6 month TIUversary!!!! I truly couldn’t be more grateful for the wonderful #tiuteam and all my #tiusisters who brought me here….through @toneitup @karenakatrina @perfectfit and all of YOU I feel beautiful on the inside and the outside, and feel like one strong and sassy mama!!

A transformation doesn’t happen overnight

When I posted my before picture for the start of #friskyfall I said to be patient on yourself, because a transformation doesn’t happen overnight, and I meant that! My “baby” just turned one in August, which means I started TIU when I was 8 months post-partum….I wasn’t physically or emotionally ready to commit to a change until then.

Be patient. Be gentle on yourself.

If you’re a #tiumom I encourage you to listen to your body…as a breastfeeding mama, don’t risk your milk supply for a few pounds. Be patient. Be gentle on yourself. I didn’t do any crazy dieting or insane workouts; I watched what I ate, followed the #tiuplan and kick started with #bikiniseries workouts.


THANK YOU for always believing in me, motivating me, and for all your sweet comments that always bring extra sunshine to my days ☀️ and thank you K&K for building a community and workout/nutrition platform that works even for a busy mom in their newborn’s first year! 🙌 the journey of a lifetime truly does start with one single step

☺️ 🍁🍂🍁🍂🍁🍂🍂🍁🍂

#tiuteam #friskyfall @toneitup @karenakatrina #tiumom #tiunutritionplan #tiuplan #tiunutrition #tiulifestyle #friskysquirrels #tiu #toneitup #livelovetiu #tiuseashells #tiucommunity #tiusd #tiusandiego #tiusocal #tiunorthcounty #tiucarlsbad #tiucalifornia



As summer gives way to fall, the world is magically transformed before our very eyes. All around us, the beauty of nature becomes touched by the amber hues of the season. The days grow shorter and nights grow colder. And the wardrobe, a bit cozier. Taking this cue from nature, a group of women from all over the world have turned this transitional season into a time of personal transformation with a focus on fitness.

The women first connected on the popular website Tone It Up (TIU), an online workout community led by Southern California trainers, Karena and Katrina with an inspirational philosophy — Share. Love. Inspire. Sweat. Elfster has helped connect over 200 women worldwide who were already participating in the TIU “Frisky Fall” 8-Week Fitness Challenge as they also exchange workout goodies inspired by the group’s philosophy on Elfster for an extra boost of personal motivation (and lots of fun!).

“Currently we’re in the midst of an eight-week workout challenge called #friskyfall, where Karena and Katrina post daily workouts & challenges,” says exchange organizer and TIU enthusiast Shelley Cameron. “I thought it would be a fun idea to create a mass gift exchange, allowing TIU girls from all over the world to exchange motivational mail/care packages with one another.”

tone it up

Shelley says this is the first time she has organized an exchange through Elfster for Tone It Up members, but she has participated in other exchanges with other groups, including her mom’s group and her own cousins, and Elfster is glad to be a part of all those exchanges! “Motivational Mail” is how these “secret sisters” describe the care packages they give and receive full of fun goodies embodying the TIU tagline —

“During “Bikini Series,” our TIU summer 8-week workout challenge, I saw a TIU sister wanted an accountability partner to be her pen pal, and thought the idea was so fun,” Shelley says. “I hadn’t heard about it until we started chatting, so wanted to open the idea to more girls, as it’s a fun way to get involved in the TIU community, make friends, and connect with girls all over the US, and even the world. Because of high shipping costs, I created two Elfster exchanges for TIU gals — one for the United States and one for all girls abroad. I’ve seen other Motivational Mail exchanges going on within the TIU community, but none as large as what ours has reached.” The group that started out with just a handful of participants has now grown to over 200!

“I absolutely love how Elfster has helped us all connect!” she adds. “I used my Instagram, @tiu_shelley to reach out to my TIU team and family of followers to spread the word and get sign ups.”

tiu girl

“I was so excited to see all the love within this already wonderful community!” Shelley explains. “As Karena and Katrina say: ‘We all share these common goals, and that is to feel energized, confident, beautiful, and healthy, so let’s do this together!’ That’s the exact philosophy behind wanting to create a Motivational Mail gift exchange with my Tone It Up sisters all over the world.”

Shelley loves the fact that Elfster makes it easier for organizers to enjoy the exchange, too. “I don’t have to deal with pairing anyone up — could you imagine doing that with 200 people?!” she says. “And this way it’s totally anonymous, and allows me to get to participate without the headache of pairing and individually reaching out to every single person.”

“Being able to ask secret questions has been so amazing to build a foundation of ideas for our exchange without anyone spoiling who they are!” she adds.

What’s next for these sisters in fitness?  “I plan to host a TIU Secret Sister exchange now every single 8-week TIU challenge! I love that Elfster saves our group and lets me add latecomers! I’ll be using the same group next time, just adding more and more TIU sisters each time 🙂 For our exchange, they have to be active in the 8-week fitness challenge hosted by K&K of TIU, so I wouldn’t want anyone random to sign up. It’s a very open and welcoming fitness community, but exclusive to TIU members only who follow my Instagram,” Shelley explains.

If you want to find more information about Tone It Up, their website is and their Instagram accounts are @toneitup @karenakatrina. More information about future exchanges may be found on Shelley’s Instagram @tiu_shelley and on her blog,, which she uses to spread the word about the Elfster exchanges she creates.

What are you doing to stay motivated this fall to reach your own fitness goals? Find some inspiration, check out the latest must-haves and share your own ideas in Elfster’s “Trend – Workout Chic” gift guide. Check it out here:–workout-chic/   Or, visit us on Facebook or tweet us @elfster.


photo credit:  Shelley Cameron,  @tiu_shelley

– See more at:

TIU Weekly Calendar (10/13-10/19)

Happy Sunday, beach babes! Hope everyone had a great weekend filled with fun, festive autumn activities! Today my husband, little man, Tanner, bestie, Rachel, and my cousin, her baby, and husband & I all went to a HUGGEEEE pumpkin patch. It was packed and so much fun to see all the kids running around picking out their perfect pumpkins.

Speaking of pumpkins, if you’re in the San Diego area, did you hear about the #TIUSanDiego meet-up I’m hosting Sunday, October 19th?! PUMPKIN PAINTING! Can’t wait to meet those of you who have RSVP’d YES. Want to join us? We’d love to have you! RSVP by emailing me at so I can send you the E-Vite with all the details!

10/13 – 10/19 WEEKLY CALENDAR

Anyway, here is your updated #FRISKYFALL weekly calendar with all the TIU weekly workouts, booty-calls, PM Challenges, and more stuffed into one, handy spreadsheet 🙂

ENJOY! and have a great week ahead!

Download HERE!


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Finger-Lickin’ Good Clean BBQ Sauce


I LOVE chicken. And I love barbecue sauce. Sure, some BBQ sauces’ ingredient lists are semi-decent, but most of them contain a ton of sugar, preservatives, or high fructose corn syrup hidden in there. So when I was searching for a clean BBQ sauce online, I stumbled upon one from

I modified it a bit, doubled the recipe, and voilaaaa!


2, 6oz cans organic tomato paste
1 cup water
8 tablespoons worcestershire sauce (okay, so this is not considered clean, but Annie’s makes a vegan version, or you can make your own, clean version following this recipe)
4 tablespoons Bragg’s apple cider vinegar
2-3 minced garlic cloves
1/2 teaspoon salt
4 tablespoons raw, organic, local honey
2 teaspoons black pepper
1/4 teaspoon red pepper flakes (less if you don’t like spicy; more if you want to kick it up a notch).


1. Pre-make Worcestershire sauce if making it from scratch
2. Mince garlic cloves
3. Mix tomato paste, Worcestershire sauce, water, and apple cider vinegar in a bowl.
4. Add honey and mix until dissolved
5. Add garlic + spices to sauce mix and mix well
6. Use as a marinade, top meat or veggies, or store in fridge!

*This sauce tastes best after a couple days; it really brings out the flavors & kick! So if possible, prep a day or so before you plan to eat it!

I used mine to marinade organic chicken cutlets that I cooked on high in the crockpot for 4 hours, then stored the remainder of the sauce in a mason jar in the fridge.

Perishable, so refrigerate to store, and use within a week to be safe because of tomato paste!