Craziest Month EVER: Month 1 Insanity Review

I can't believe it has been one month since I started the Insanity program! This is the program that I always told myself I couldn't do, and that I wasn't strong enough for, so the fact that I have followed it to a T for the past month is a HUGE accomplishment for me! It's been hard, sweaty, painful, and challenging, but I can honestly say that this program has been the most rewarding one I have done; not only for my body, but for my mental strength and endurance as well. 

First and foremost, here are my one month results!

I can't believe the results I am seeing. For the first time ever, I feel like my body is literally shedding all of that excess fluff and bloat. I'm seeing definition in my abs, and that is just SO exciting to me! This program is pushing me to my limits. After each and every workout, I feel a sense of accomplishment I have never felt before. 

Of course, it isn't just the workout that I should contribute my results to. As a dietitian, I know more than anyone that weight loss, getting in shape, toning up, and reaching your goals is 80% food and 20% exercise. I've overeaten my way through programs with zero results to show for it. SO, my nutrition during insanity has been imperative. I've been following the 21 day fix portion control system, and I can say without a shadow of a doubt that it is the BEST meal plan out there to help you reach your goals. 

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I made sure to eat all my containers, drink water, and of course, have my Shakeology daily!

And I still had room to enjoy my favorites on this meal plan! Like Waffle Wednesday with the hubby! :) 

The most important thing to remember is to eat for your goals. My goals are to lean out a bit and tone up in the process, while not starving. This meal plan was PERFECT for that! It is so important to have a "plan."

If we call it a diet in our minds, it is only temporary. The plan needs to be one that we can follow for a lifetime, and I can see myself following this one for a lifetime! I felt energized, full, and excited for each meal! 

Overall, I am beyond thrilled with my results and how I am feeling! I can't wait to see what this next month will hold! Right now, I am in my "recovery" week between month 1 and month 2 for insanity. I am looking forward to the rest of this program, and will keep you all updated!!

This, and any program really, will work for you if you follow through and stick to it. Do you need some extra accountability? I can be your coach and coach you through the program that is best suited for YOU and YOUR goals! My September Joyfully Fit Bootcamp starts in a few weeks, and I would love to have you join! The accountability in this group is what has helped me get this far in my journey. The deadline to sign up in September 10th, so make sure to fill out the form below if you are interested!!! I can't wait to begin working with you!

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The Habit of Fear

The famous Franklin Roosevelt once said "the only thing we have to fear is fear itself." This quote has been heard many times and has been requoted, or retweeted nowadays I guess, over the years. Fear is one of the strongest emotions we can experience. It can be paralyzing or exhilarating, it can move us forward or keep us back, or it can actually be a game changer for us and push us to reach our goals. Yes, fear can be motivating, if we decide to make it so. 

I've realized over the past few months that I have an INCREDIBLE amount of fear. It's become a habit for me to look for things that I am afraid of. It makes me sad, but it's so true. On my way to work, I'll be afraid of what the day will look like and if I'll have any difficult clients. When I pay bills, I'm afraid that the money won't actually go through and I'll be late on my payments (which is why I pay things off about 3 weeks before the due date). When I'm talking to someone about nutrition, I'm afraid that they won't care what I have to say and will think I'm silly for encouraging us to eat more vegetables. It's almost natural for me to fear something and have anxiety about a situation. And let me tell you, that is NOT a good habit to have! I've become so used to it, and have embraced it as who I am. It's held me back in the past, but starting now, I am deciding to let it propel me forward instead. I'm deciding to use that fear and let it light a fire under me to prove the fear wrong, push forward, and be the best me I can be. 

Really though, what would you do if you weren't afraid? Would you finally start that business? Would you try that hobby or craft that you've always wanted? Would you pursue that relationship? Would you finally lose the weight? There are so many aspects of our life that we could grow in if fear wasn't stopping us. I refuse to let it hold me back anymore. I was not created to live in fear, so why let it win?

After talking to an amazing friend and mentor yesterday, I've realized that fear is always there, it's always been a part of my life, but now I am deciding to use it as my motivation instead of my detriment. I plan on pursuing my business goals and building what I've always dreamed of. I've decided to not be afraid of what it feels like to actually take care of my body and maintain that kind of health and nourishment. Even if I experience self doubt, and those all too familiar feelings that I actually CAN't build my business and CAN'T pursue my goals, I'm not going to absorb that into my personality. A fearful person is not who I am, and it's not who God created me to be. Now when I feel the fear, I'm not going to become the fear, but rather push passed it, and choose courage instead.

 

What would you do if you weren't afraid of anything? Comment below! 

PiYo Review: Sticking to something till the end!

 

I have been filled with such an incredible sense of accomplishment these past couple days. Yesterday I completed the two month PiYo program. I have never ever completed a workout program from start to finish. Even though there were ups and downs throughout the past two months, I did each workout every day and completed the program! 

 

 

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I am so grateful to God that, even though these past two months have been nuts, He gave me the motivation and determination to finish this program!! I am definitely going to incorporate PiYo into my weekly workout schedules because it has been the best thing I have ever done for my mind, soul, and my body. 

Let me first say that I used to hate anything low impact, and I especially did not enjoy yoga or Pilates. This program completely changed that for me! I looked forward to pressing play every single day, and I felt amazing during PiYo. So if you think you are not a yoga person, you should try this program because you may surprise yourself!  

I also got great results! The left photo is from week 3, and the right is from my final week, week 8! 

 

 

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I have never had definition in my abs, let alone the confidence to post my abs! This workout gave me confidence in so many aspects of my life. I finally completed a program in its entirety, which is such a huge confidence boost! I also became a beach body coach in the process, because I wanted to be able to coach others through this program so they can experience what I have. Now, I feel like I can do anything I set my mind too! 

To close, I know you all are interested in details. So here is it. I lost 10-12 lbs during PiYo, I stuck with the workout calendar, and I also added about 2-3 cardio days consisting of slow run/walks ranging from 20-40 mins. Most importantly, I stuck to a mostly clean eating lifestyle. I never starved myself, I did indulge on Easter and a few other occasions, and for about 80% of the 8 weeks, I ate whole, real foods, lean proteins, tons of fruits and vegetables, whole grains, and a good amount of healthy fats. Nutrition is the most important part of the entire equation! We cannot workout enough to outweigh a poor diet...that's for sure! 

If you would like me to coach you through this fitness program and help you get on your way to living a healthier lifestyle, please contact me! I have a passion for helping people reach their health and fitness goals and would love to work with you. Email me at TveenRD@gmail.com to get started! 

BIG Announcement & Stepping out in Faith

It's so crazy to me how often we fear ourselves. What we are or are not capable of. Our story. How we got to where we are. I was having a phone chat with someone yesterday who encouraged me to "share my story" and not be afraid of it. In the moment, I didn't think much of it and thought "oh yea, sure, I can do that," but the more I thought about it, the more scared I became. I don't like being vulnerable (ask my fiancé, he will attest to that!) so the moment I feel that I am going to put myself out there with the possibility of failing or getting hurt, I run and hide, or I just shut down entirely. Call it a self-protection mechanism, but I am always trying to protect myself. I realized that, while there are always boundaries which how much you share on social media or to the internet world, being real is the most impactful way to inspire and reach those around me. Shutting down or separating myself causes me to remain stagnant, to stay where I am, to cease growing, and to stop being effective. IMG_5703

Action is required to step out of fear and step into faith. I am a follower of Christ, and I believe that I was  made for more than fear and timidity. God calls us to power, not fear. 2 Timothy 1:7 states "For God gave us a spirit not of fear but of power and love and self-control."

So I am going to step out and announce that last week, I officially became a Beach Body coach! AHHHHHH!!! I can honestly say that this decision has been life changing for me, even thought I am in a basics training program at the moment with the awesome Inspire Joy team run by the lovely Anna Locke. I am just getting my hands dirty in all of this, but ever since I signed up to be a coach, I have felt this wave of energy, excitement, and...what's the word...RIGHTNESS. I just feel so RIGHT about this decision, that it is what I was called to do, and that I WILL be able to achieve my goals.

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Beach Body has done so much for me over the years. I have done workout programs like P90X and Insanity, and now my current favorite, PiYo. These PiYo workouts have changed my life the past couple of weeks. Not only do I feel myself growing longer and leaner, my posture has improved dramatically, and I have more confidence as an overall person. 3 weeks into it and I am already seeing improvement on many of my yoga poses and sequences. And, it's INTENSE work. I am dripping at the end of each workout and enjoying every second of it.

I can't wait to share my journey with Beach Body as I grow more as a coach and as a person. For the first time in my life, I am stepping out of fear and into faith and following my dreams. Motivating and encouraging people to live a healthy lifestyle is the top reason I became a Registered Dietitian. This new adventure with Beach Body will help me combine my passions of fitness and nutrition, while motivating, encouraging, and inspiring those I connect with. I can't wait to see where God takes me with this journey. I have surrendered my goals to Him, because, as I always say, His hands are the safest place they could be!

If anyone has any questions about Beach Body, please don't hesitate to email me at tveenRD@gmail.com. Also, you can follow my journey on my Instagram: @tveen_RD

Now I am off to do my PiYo workout for the day! Have a happy Tuesday everyone, and try to do one thing today that scares you, by stepping out of fear and stepping out in faith!

PiYo Review Week 1

FullSizeRender-2 I am so excited to be writing this post. In the past 7 days, I feel like my life has turned upside down in the best way possible. After weeks and weeks of researching the PiYo workout program, I decided to finally give in and order it 2 weeks ago. It finally came on Monday, and I began the program immediately. I can honestly say that this was one of the best decisions of my life.

This workout is unlike any workout I’ve ever done before. It has a Pilates and yoga feel, but is SO intense and pushes my limits each time. And the plus side? My knees and hips aren’t sore afterwards.

Here is the schedule for the first week:

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The first day was the Align Fundamentals workout, which isn’t exactly a workout but more of teaching you the correct positions and postures for each move. This DVD is crucial to making sure that you are doing the workout right. I highly recommend doing this DVD before starting the program!

The next few workouts were the define lower and upper body workouts. These workouts were each about 20-25 minutes and gave me such a good workout in a short amount of time. Short and sweet is definitely what I need these days! I'm doing early shifts at work, as well as planning a wedding and trying to maintain some kind of sleep, rest, and relaxation! I loved the length of these workouts because I still finished them feeling like my arms and legs were on fire, but didn't have to drive anywhere or do anything else. Just popped in the DVD and that was it!

Next, on to my favorite workout of the week, SWEAT. This workout was crazy. I was dripping all over my yoga mat! This workout was 35-40 minutes long and all I can say is...wow. After this workout, I became fully convinced that PiYo is the program for me. I loved the intensity of it, without all the jumping and smashing my joints.

Some added benefits to the program is that I have already felt it improve my posture. I am a big sloucher, and this program has helped me with my flexibility, strength, and just being more aware of my body's alignment. In just one week, I feel more flexible and am sitting a little straighter. This program just goes to show that you don't need to run 6 miles a day to get strong and fit. Granted, I DO love to run, but I also love the change that this program has brought into my life. I am challenging myself daily with endurance and pushing my boundaries. I have never had much confidence with yoga, but now I am willing to try harder every day.

As always, nutrition is a key component to any health and fitness journey. What you eat is about 80-90% of the equation. I have kept things pretty healthy his week, but still delicious. Meals ranging from eggs to oats, to thai green curry to sweet potato fries. I've been able to eat healthy and in moderation and really fuel my body. I love the saying that you can't outrun your fork, and this is so true. No matter how much you workout, be sure to be feeding your body good, whole foods that you energize you and bring health to your body.

I really hope you all get a chance to try this program. I will keep you posted on my thoughts as the program progresses, and I can't wait to try some of the new workouts on the schedule for this coming week!

Stars and Stripes Scones

I am soooo excited for this long weekend! It feels so nice having a Friday off...and I especially love Fourth of July! I decided to bake a themed scone for this weekend to be a little festive. These scones have strawberries, blueberries, are healthy and taste delicious! I can't wait to share with you all! Read below and make your Stars and Stripes Scones this weekend! Makes 12 scones

3/4 cup pancake and baking mix 1/2 cup almond meal 2 scoops protein powder 1/2 cup rolled oats 2 T flaxseed meal 1 cup baking stevia 3/4 cup applesauce 1 T coconut oil 1/3 cup almond milk 1 egg 1/2 cup chopped strawberries 1/2 cup blueberries

Preheat the oven to 350.

Mix the dry ingredients, then the wet. After they are thoroughly mixed together, add the fruit!

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Spray a baking pan, then pour the batter/dough (the consistency should be somewhere in between) onto the pan in a large circle.

Bake in the oven for 30-35 minutes. Once cooled, cut into 12 wedges and enjoy!

These turned out so delicious! A little bit of a crunch on top with a gooey middle, exactly how scones should be! I hope you get to enjoy this patriotic recipe sometime this weekend!

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Workouts and Eats!

I thought I'd write a quick little post about my week and recap my workouts and yummy eats. It's been such a solid week this week with workouts and meal planning...I'm pretty happy about it! As I mentioned a few posts back, I started working with a personal training in the beginning of May. I meet with him once a week, and workout from a log book twice a week. Having the routine and motivation has helped so much, since I usually hop on a cardio machine for an hour and call it a day. Now, I do toning/circuit workouts 3 times a week, with steady cardio the other 3 days.

I'm a very early riser (5am anyone??) but I still make sure to eat something before I workout. I've found that when I have higher protein/fat foods as my pre workout snack, I have more sustained energy during my workout. This week my pre workout foods have consisted of nuts, hard boiled eggs, or pairing a small banana with a  few nuts.

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I usually make my own trail mix because I despiseeeeee dried fruit (yuck!) so this week's nut mix is a combination of cashews, almonds, and macadamia nuts...yum!

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My workouts have lasted between 45 minutes to 1 hour. I do 20025 minutes of circuits and then a 30 minute interval run after my workout. On my alternating days, I do the elliptical for about an hour. I found this awesome hill setting on our machines which I am loving!

I've been making sure to have good protein and healthy carbs after my workouts. This morning, I worked on my back and biceps, did a 30 minute run, then came home and reheated the last slice of my frittata with some white sweet potatoes! I posted the frittata recipe a few days ago if anyone is interested!

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Last night, we went out to Cheesecake Factory. I got the Skinnylicious (such a funny name) salmon. I had some dental work done yesterday morning which made chewing rather difficult, but the salmon was so soft and flakey, so it was the perfect meal! And look how pretty it is too!

 

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This week has just reminded me how important it is to fuel yourself in order to get the most out of your workouts. If I don't fuel properly, I feel sluggish and exhausted and don't perform as well in the gym. I've found what works for me through trial and error! I recommend figuring out how to get the most bang for your time at the gym and making sure to fuel properly with good nutrition! Nutrition is so key in a healthy lifestyle! Anyways, I am off to work! Happy Friday and YAY for the weekend!!!