Tonal

At Tonal, we enhance the genuine power found within each individual.

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Strength Training During Pregnancy: What You Need to Know

Oct 21, 2024 | tonal.com | Melissa Dahl

Before I got pregnant, I prided myself on my athleticism. I ran marathons (even ultramarathons) and lifted heavy weights two or three times a week. I loved the way it made me feel—physically, yes, but maybe even more so mentally. But with pregnancy, there were so many rules about what I couldn’t do. While the guidelines on what not to eat and drink seemed restrictive, at least they were clear.
Expert Nutrition Guide Helps You Maximize Your Muscle Gains

Aug 22, 2024 | tonal.com | Sky McCarthy

To maximize your muscle-building gains during Four-Week Fast Track: Build or any other progressive muscle-building program, getting adequate nutrition is essential. Tonal has partnered with professional natural bodybuilder and fitness coach Chris Bakarat, MS, ATC, CISSN, who designed four protein-packed nutrition plans tailored to individual physiques to help you achieve your goals.
Get a Punch of Protein and Fiber with This Lentil and Quinoa Salad

May 23, 2024 | tonal.com | Vidya Rao

Lentils and quinoa are one of coach Kristina Centenari’s favorites combinations. This meal, which boasts 20 grams of protein, is plant-based and also provides a whopping 15 grams of fiber. Fiber and protein together help keep you satiated and the complex carbohydrates in this meal help fuel your high-energy workouts.
Two-in-One Dessert: Chickpea Cookie Dough Frozen Yogurt

May 22, 2024 | tonal.com | Vidya Rao

Cookie dough ice cream is a fan favorite dessert, and one that coach Tim Landicho can’t get enough of. “My take is that ice cream and cookie dough are NOT my weakness, because if we can approach ‘off-limits’ foods in the right way, it’s an opportunity to practice mindfulness, being present with the experience, and enjoying it,” says Landicho, who counts the sweet treat among his favorite desserts.
Simple Oven-Baked Shrimp Tacos with Massaged Kale Salad

May 15, 2024 | tonal.com | Vidya Rao

Nothing screams summer like tacos (though eating tacos year-round is also acceptable). While it’s nice to hit up your local taqueria from time to time, making tacos at home with simple ingredients allows you to control the fat and calories, while still making a flavorful meal. Tortillas are one of Tonal Coach Woody’s favorite ways to get the carbs she needs for endurance.
Slow-Cooker BBQ Chicken Sandwiches with Lighter Caesar Salad

May 9, 2024 | tonal.com | Vidya Rao

Nutritional Info Calories: 658 Carbohydrates: 56 grams Fiber: 7 grams Protein: 55 grams Fat: 23 grams Note: These values represent one serving out of four. Coach Joe Rodonis is a big fan of BBQ chicken sandwiches and Caesar salads, as they remind him of spending time with his family while growing up. Here, we share healthier, homemade versions of both. The BBQ chicken gets incredibly tender thanks to the slow cooker.
Make Grilled Fish with Arugula Salad in Under 20 Minutes

May 9, 2024 | tonal.com | Vidya Rao

Nutritional Info Calories: 429 calories Carbohydrates: 14 grams Fiber: 3 grams Protein: 41 grams Fat: 21 grams Note: These values represent one serving out of two. Seafood is a summer staple, chock full of lean protein. And low-fat options like cod, flounder, and sole are great options for those who enjoy seafood as well as those who don’t love fish.
Coach Ash's Roasted Veggie Salad with Hummus Dressing

May 5, 2024 | tonal.com | Vidya Rao

A memorable salad is marked by a variety of textures and flavors in every bite. Often, that’s accomplished with filler ingredients that don’t provide you with much nutrition, defeating the purpose of eating a salad. This Roasted Veggie and Orzo Salad with Hummus Dressing is one of Tonal Coach Ash Wilking’s go-to meals. It’s completely customizable: Use whatever vegetables you have in the fridge and roast them— cauliflower, broccoli, red cabbage, sweet potatoes, eggplant—any of those would work.
7 Protein Overnight Oats Recipes That Taste Like Dessert

May 3, 2024 | tonal.com | Vidya Rao

Overnight oats are the perfect way to excuse-proof your breakfast. They’re easy to make ahead so you can grab and go on busy mornings. Plus, fiber-rich oats are a great source of healthy carbs that can help fuel tough workouts, and, when combined with protein, they’ll help keep you full so you’re not immediately reaching for your next snack. An even bigger benefit? Oats are a great canvas for whatever flavor you’re craving.
Get Smarter Recommendations With Updated Training Goals

Mar 6, 2024 | tonal.com | Vidya Rao

Fitness is a journey, not a destination. But you still need to map out the milestones you want to hit along the way to get results. That’s why setting goals is critical. On Tonal, you are prompted to choose between three primary goals: Build Muscle, Get Lean, and Improve Fitness. Now, you can update your training goals and drill down deeper into what you want to accomplish so you get relevant workout and program recommendations.