Katrina Scott and Karena Dawn, the founders of the fitness community phenomenon Tone It Up, say that it’s always a good time to connect—or reconnect—with great nutrition. Scott had been doing the training work, but when she dialed in her diet and eating habits, she got unexpected results.

“When we first started Tone it Up, Kat was training, but not focusing on herself as much, which a lot of women do,” Dawn explains. “We developed our nutrition plan, and she lost 26 pounds!”

Their fans were thrilled and asked how Scott did it, so Dawn and Scott developed the plan they offer the Tone It Up community today. We asked them to share their insights, and they agreed—and here they are, below.

K + K Nutrition Tips

  1. Focus on lean, clean and green foods

This is key to our nutrition philosophy and the basis of the Tone It Up Nutrition Plan. This means to focus on eating clean, unprocessed, whole foods like lean proteins, leafy greens and healthy fats. This also includes healthy treats like protein muffins, donuts and pancakes. We never want you to deprive yourself or give up your favorite foods. Our nutrition plan is a lifestyle that is designed to be sustainable and work for every woman. You can find more info, meal-by-meal guides and thousands of recipes in the Tone It Up Nutrition Plan.

  1. Fuel with protein

We suggest refueling with protein within 30 minutes of a workout. Protein helps your muscles recover, boosts your metabolism and helps you form lean muscle. We love making post-workout smoothies with our clean, plant-based, gluten-free Tone It Up Protein. Another pro tip: Swap flour in baked goods for protein. We make protein muffins, cookies, donuts and more treats!

  1. Eat with intention 

Part of nourishing your body is slowing down and enjoying your meals. Take a few moments while you’re preparing your meals and eating to give thanks and enjoy each bite. This makes cooking and mealtimes more meditative.

  1. Meal prep with friends and family

Meal prepping in advance will set you up for success. We like to set aside some time on Sunday afternoons to prep our lean proteins, bake protein mini-muffins and chop our veggies for the week. Make it fun by inviting your girlfriends—blast some music, sip mimosas and meal-prep together. We’ve also heard from a lot of moms in our community that they include their kids in meal prep. The kids love helping with mixing and measuring, and it makes the process fun for them, too!

  1. Hydrate, hydrate, hydrate

We can’t say this one enough! Make sure you’re drinking half your body weight in ounces of water per day. Most of the time when your brain is tired and you feel fatigued, you’re actually dehydrated, and you could be tempted to grab something high in sugar to help your energy levels. Instead, fill up your water bottle. Staying hydrated will boost your metabolism and make your skin glow!

Photo credit: Courtesy of Tone It Up