Lower Body Stretch Routine

Sometimes after my TIU workouts, I just need a nice, gentle, relaxing stretch. A good old fashioned, nothing fancy schmansy stretch. Don’t get me wrong, I absolutely love yoga, but after a strenuous workout routine, it’s not always what my body yearns for.

So this morning after completing three TIU videos; Mali Booty x2, Thailand Tush, and Karena’s arm routine, I searched YouTube for a lower body stretch routine, and found the perfect one! My hamstrings, butt, and thighs are sure to thank me tonight (and the next three days) for allocating 13 minutes to cool down and stretch out.

Looking for the same thing? Check out Fitness Blender’s Lower Body Stretch Routine here

Happy stretching!



Be YOU tiful


I’m pretty much head over heels in love with this & couldn’t find it more fitting for the start of week two. I believe in you ALL…being the best version of yourself is the prettiest thing you can be! 🙌💗

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

Mom’s Pumpkin Bread: Modernized

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Certain family recipes instantly remind me of particular seasons…my mom’s mouth-watering pumpkin bread is the first thing I can’t wait to bake (and eat for practically every meal) when fall is in the air.

More than in the air, fall is officially in the kitchen.

My mom’s original recipe is delish – I mean, how could it not be since it’s a baked good packed with sugar, flour, and processed items. Being a modern mama who limits gluten and dairy due to having endometriosis and other autoimmune issues, I wanted to modernize the recipe by making it as clean as I could. With that, here’s my take on June Bug’s (my mom) infamous pumpkin bread:

Ingredients (makes two loaves):

  • 2/3 cup unsweetened, organic apple sauce
  • 1/3 cup organic, semi-melted coconut oil (consistency of butter)
  • 2 tablespoons softened coconut butter
  • 2 cups organic, fair trade coconut palm sugar
  • 1/2 cup gluten free flour [if you want to use protein powder, you can use here instead of GF flour]
  • 3 1/3 cup brown rice flour, other GF flour, or whole wheat flour
  • 3 TBSP organic 100% pure maple syrup
  • 4 eggs or 1 cup egg-whites. If you’re vegan and want to leave out eggs, you can substitute with applesauce (1/4 cup per egg), flax eggs, or your other “eggless” substitute
  • 2/3 cup organic, fresh-squeezed orange juice
  • 2 1/3 cups organic pumpkin puree
  • 1/2 TSP baking powder
  • 2 TSP baking soda
  • 1 TSP salt
  • 1 TSP cinnamon
  • 1 TSP ground cloves
  • Coconut oil cooking spray
  • 1/3 Enjoy Life cup dark chocolate chip chunks
  • 2 loaf pans

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  1. Preheat oven to 350 degrees
  2. In a large bowl, combined apple sauce, coconut oil, coconut sugar, flours, and syrup until thoroughly mixed.
  3. Beat in eggs, one at a time, mixing until batter is smooth (besides mini chunks of coconut oil).
  4. Add orange juice + pumpkin puree and mix well.
  5. Sift dry ingredients together in a medium-sized, separate bowl
  6. Add pumpkin mix to dry mix, stirring well until thoroughly combined.
  7. Spray loaf pans with coconut oil spray
  8. Distribute 1/2 of batter into one pan
  9. Optional: mix in 1/2 cup dark chocolate chunks into half of batter
  10. Add remaining batter into second loaf pan
  11. Place loaf pans on top oven rack and bake at 350 for approximately one hour or until a cake tester (i.e.: a toothpick) comes out clean. I’ve found that some ovens I use take a little over an hour, but batter should be nice and moist when cooked, not dry.
  12. Cool in pans for 10-20 minutes, then place on racks to cool.

Since this recipe makes two loaves, I always gift one loaf to a friend, or freeze the second to preserve freshness.

WARNING: I’d be surprised if this was still in your house a few days after baking 😉 Consider yourself warned!

From my family to yours, I hope you enjoy this special recipe!




Veggie Packed Ground Turkey Meat Sauce


Being a busy mom, I barely have time to juggle it all. Because of that, crockpots are one of my most favorite things. A woman clearly invented them because they save SO much time. Any mama knows that time is precious and laundry piles grow like mountains, dog hair turns into bunnies, and soap scum builds up like a slip-n-slide. So any extra time is like finding a four leafed clover. Crockpots are a kitchen’s hidden gem 🙂

When Frisky Fall started and we outlined our goals, besides starting a blog, another was attempting new TIU approved recipes. Since it still feels like summer outside, we pretend it’s fall inside, so I wanted to whip up something hearty yet healthy. My mom’s chili has always been a favorite of mine (it’s Mom Monday with her two favorite recipes being featured today!), so I wanted to clean it up a bit (it was already super healthy). Rather than solely serving it as chili, I turned it into a veggie packed meat sauce, and served it with zoodles. Have you heard of zoodles? They’re my latest obsession…zucchini noodles. You can buy a spiralizer via Amazon and it makes them so quick and easy!! And it’s an inexpensive kitchen gadget that works wonders for being under $30.

If you’re in the mood for a family fall favorite, try this yummy, protein packed meat sauce the next time you want to dust off your crockpot 🙂

Mama JuneBug’s Chili turned Veggie Packed Meat Sauce –


2 pounds organic, all-natural lean ground turkey or chicken
Three organic carrots or one cup baby carrots (sliced)
1 yellow onion (chopped)
4-6 garlic cloves (depending on how much of a garlic fan you are), peeled and chopped or 1 1/2 TBP pre-minced garlic
1/2 tsp Hot sauce
1 orange or red bell pepper
1 green bell pepper
2 minced or chopped Jalapeños
1 cup Fresh or frozen green beans
1 can organic, no salt added garbanzo beans
1 can organic, no salt added kidney beans (drain & rinse)
1 can organic, no salt added chili or pinto beans beans (drain & rinse)
3 tbsp organic tomato paste
1 medium-sized can (15oz I think?) organic, diced tomatoes (don’t drain or rinse)
1 large can chopped tomatoes (28oz I think; don’t drain or rinse
2 medium, organic celery stalks, chopped

Spices/seasoning ingredients:

3 tbsp chili powder
2 tbsp Mexican oregano or dry basil, whichever you prefer. Can house plain oregano also
1/8 tsp cayenne pepper
1 tsp hot sauce
1 tsp salt
1/2 tsp pepper
1 tbsp cumin


1. In large skillet, cook ground turkey until cooked all the way through.
2. Add ground turkey and all other ingredients to crock pot (drain and rinse beans).
3. Cook on high 2-4 hours or low 4-8.

UPDATE: Secret Sister Exchange

Hi, girls! Please note the updates posted on the Elfster site in regards to the TIU Secret Sister Care Package exchange…

Due to extremely high shipping costs, two separate gift exchanges have been created; one for USA residents and another for anyone residing outside of the US. I’m looking for an international TIU sister to take over managing the international exchange. I’ve set up the exchange itself, but it will be up to you girls if you want to exchange internationally within each other’s countries, or divide by countries. I’m sorry, I’m not aware of your shipping costs so cannot be of assistance.

Please note the updated links to both gift exchanges can be found here:

USA #tiusisters SIGN UP HERE! 


INTERNATIONAL #tiusisters sign up HERE!


I’m so sorry we all can’t participate in the same exchange with magic carrier pigeons that would fly all our boxes around for free 😉

If you’re an international TIU sista who’s already signed up in the original exchange board, that has now been updated to solely US girls. Please remove yourselves by adding yourselves to the International exchange here. So sorry for the inconvenience! Such a bummer shipping internationally is so outrageous!




Healthy Pumpkin Spice French Toast

Since fall definitely isn’t in the air yet here in North County (it’s supposed to be in the 90s all weekend!) it at least entered my kitchen this morning with this delicious, healthy, protein-packed breakfast.

What you’ll need:

-3 tbsp organic, unsweetened almond milk
-Three organic eggs or 1/2 cup organic egg whites
-1 Tsp cinnamon
-1/2 tsp pumpkin pie spice
-2 scoops chocolate Perfect Fit protein powder (or sub with protein powder you have on hand)
-Cinnamon raisin Eziekel bread (thawed)
-Organic pure maple syrup or local, raw honey
-Fruit toppings of your choice
-Electric skillet, oven-top skillet, or frying pan
-Organic coconut oil or coconut oil spray if your skillet/pan isn’t non-stick
-Organic, natural cinnamon raisin peanut or almond butter (if you have plain PB or almond butter, that works too!)

[I created this recipe to make 8-9 slices so I can freeze some to meal prep for weekend or weekday breakfasts. Feel free to cut recipe to fit your serving size of choice. If freezing, place parchment or wax paper in between each slice so they don’t come out of your freezer as one huge chunk. My friend Rachel taught me that!]


1. Turn electric skillet on to 350 degrees, or warm up oven-top skillet or frying pan. If your cookware isn’t non-stick coat with coconut oil or coconut oil spray

2. In medium-sized bowl whisk almond milk, eggs/egg whites, spices, and protein powder until everything is well blended

3. Dip each individual slice of Ezekiel bread into batter until well coated & place onto skillet/pan. My skillet allows me to fit four slices at once.

4. Cook until golden brown/all liquid seems well absorbed and as crispy as you can get it.

5. Use a tablespoon of cinnamon raisin peanut butter and add a 1/2!teaspoon of pumpkin spice. If you don’t have cinnamon raisin peanut butter, you can manually make it by adding 1/4 tsp cinnamon + 1/4 tsp pumpkin spice). Feel free to adjust power of spice flavor per your own discretion.

6. Top cooked slices (I eat 2) with fruit of your choosing. I used one banana.

7. Top fruit with the tablespoon of cinnamon pumpkin spice peanut/almond butter

8. Drizzle maple syrup/honey over and serve.

Happy fall cooking! Let me know what you think once you try this in the comments below 🙂


My honey is purple because it’s local huckleberry honey from beautiful Jackson Hole, WY!

My TIU Story



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Be kind. Don’t judge. Give.

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#friskyfall #tiuteam #tiuseashells @toneitup @karenakatrina

Secret Sister Exchange!

What’s better than a TIU pen-pal?! Let’s keep up the #friskyfall love and spirit throughout the next 8 weeks by exchanging motivational mail with our TIU sisters.




  • What is motivational mail?

Anything that reminds you of what TIU embodies; share, love, inspire, sweat. Think goodies along those lines!

  • How this works:

Elfster will automatically pair us up anonymously, so we won’t know who our secret sister is until we receive our boxes! Addresses are kept private only to sender.

Want to sign up?

USA #tiusisters SIGN UP HERE! 


INTERNATIONAL #tiusisters sign up HERE!


*Due to extremely high shipping costs from the USA to Canada + Internationally, there have been two exchanges created; one for US residents only, and one for anyone residing outside of the. If someone wants to take over to manage the International exchange, please let me know! I set up the exchange, but you girls can make the call if you want to divide by countries or keep it open to anywhere outside of the US. I’m not familiar with shipping outside of the US to be of assistance.


so I can double check you’ve correctly joined into our exchange website via Elfster!



I couldn’t think of a more fitting, perfect first post than to share my #100byhalloween miles tracker with you all. I’ve emailed a ton of TIU beauties, so know this will be an even easier route for you all to enjoy! Download and print &/or screenshot and use for your #friskyfall check-ins

Hope you all have a wonderful day!