Your Secrets to Winding Down & Waking Up

How’d ya sleep last night? Hopefully you got a solid 8 hours!! 💫 Sometimes it's a little harder to get a good night's sleep - we feel ya! Nutrition and your environment are SOOO important in helping you wake up or wind down. Here's why!

Some foods promote serotonin (the happy hormone), which responds to light & helps us feel energized, while others promote melatonin (the sleepy hormones), which respond to darkness & makes us feel sleepy. That’s why most of us naturally wake up in the morning and go to sleep at night ️☀️🌙

Let your hair down and unwind girl…you deserve it! 😴🙏

✓Enjoy tart cherries, goji berries, or a handful of almonds in the evening. These foods are packed with melatonin which help your sleep cycle. They also have anti-inflammatory effects, which help those beautiful muscles relax and recover! 🍒

✓Have some watery fruits such as melons, apples, or pears to keep you hydrated and satisfy any sweet tooth before bed, or better yet just drink lots of water!

✓Tea-please! Sip on our Tone It Up Tea to enjoy these flavors and decompress in the evenings. Chamomile & Ginger will make you a sleeping beauty in no time with their calming effects, PLUS they aid in digestion.

✓Turnin' down for the night? Get cozy in complete darkness to let your mind rest. All your worries can wait until tomorrow! Set your phone upside down so the light doesn't distract you, put it on silent, and close your beautiful eyes 😌✨

✓Use scents or sounds! We love falling asleep to the soothing and tranquil sounds of the ocean and rain or rubbing some Lavender essential oil on our palms. Don’t you feel relaxed just thinking about it?! 🎶🌊

Rise and Slay the day away…we got work to do!! ☀️🙌

✓Your morning Booty Call will wake ya right up! Morning exercise gets your body moving, sweating, and geared up to burn calories all day long! 👊

✓Next up...COFFEE!! ☕️ Try some espresso on ice with Tone It Up Protein, almond milk, and cinnamon for a sure-thing kick before your BootyCall workouts. Tone It Up Awake Green Tea will also give you a boost of caffeine (to rev up that metabolism) AND antioxidants!

✓Start your day with a creative smoothie bowl with Tone It Up Protein, plus lots of superfoods! Tone It Up Protein and cacao both promote healthy serotonin levels...aka automatic mood boosting in the AM to keep ya wide awake and ready to slay the day!!

✓Remember to keep it Lean, Clean, ’N Green, and eat foods with Vitamin B6 which help convert the food you eat into energy! Eating lean meats, eggs, and legumes will help you burn more calories and feed your hardworking muscles. Fuel that body girl!!

Have a wonderful rest of your day and sweet dreams tonight!!

Xo,

K&K