3 Things I've Learned from Trashing the Scale

Ohhhh the scale. That square piece of metal that makes or breaks the day. The number that haunts some of us all day long, and makes us question everything we are doing, down to the food we are eating or whether or not we are wanted and beautiful. I've had a rocky relationship with the scale since I was 12, sometimes giving it up and sometimes taking it with me on family vacations to make sure I kept myself in check. I would weigh myself after binges in order to punish myself and make myself feel even worse for being a failure...again.  I used to hop on daily, and sometimes multiple times a day, in order to assess my self-worth and let it dictate how I would (or would not) care for myself that day. 

Back in October, I was on a team call with the team of coaches I'm a part of as a Beach Body Coach (yayyy Team Inspire Joy!) and we were talking about life and things as we typically do, and I was sharing my struggle with measuring my self worth by the scale. My mentor/friend Anna, as well as the rest of our team, encouraged me to just trash the thing. I had done this in the past, but I'd always end up buying a new scale a few days later, because I could just not let go. But this time, I felt like it would be different. I had the support of an entire team of amazingly strong women to back me up, and I knew that I could give up owning the scale once and for all. I decided to dump it that night, and no, I never bought another one! 

I've never felt more peace and joy in my entire life. Giving up the scale and my emotional attachment to it was one of the best decisions I've ever made, along with starting my intuitive eating journey back in December (post coming soon about that!) I've learned so much about myself, my body, food, and my overall sense of worth by getting rid of the thing that has tormented me for 15 years. Some things I have learned include:

• Trashing the scale has taught me to base my progress and my fitness journey on how I feel. Numbers don't mean everything. I started asking myself "how do you feel?" "how are your energy levels?" "do you feel nourished?" "do you wake up hungry" --> **FYI it is GREAT if you wake up hungry! Means your metabolism is on point!** Getting rid of the external validation/disapproval I'd get from the scale forced me to look at other, more important aspects of living a healthier life. 
• I was able to indulge and not automatically see a "punishment" on the scale. In the past, if I would eat more than usual, I would hop on the scale the next day, see it go up a couple pounds, and throw a hissy fit. Guys, having treats now on then will NOT make us gain real weight. It is likely water weight or undigested food still sitting in your body. Now that I don't see that immediate "punishment" for a couple cookies or a few servings of chow mein, I can fully enjoy my indulgence and move one to my next healthy meal without a second thought. Which brings me to...
• I think about food SO MUCH LESS. I focus more on how I feel and how my clothes fit vs. what I'm eating and what number I'm seeing every morning. Food is not my focus. I already naturally love healthy foods (it's an acquired behavior and it's possible...trust me!) but I don't focus on what I can and cannot eat anymore. I eat LOTS of plants, superfoods, and foods that make me feel good, but I do also indulge occasionally and I don't beat myself up about it or worry that I'm up a couple pounds. Because guess what...I don't know if I'm up a couple pounds, and I don't care! I don't need number to dictate if I am healthy or if I am taking care of myself. 

It's been SO freeing to get rid of the scale, and I am grateful to our team for encouraging me and standing behind me to do so! It was hard the first few weeks, but after some growing pains, it was so incredibly liberating to not stare at that number every morning. I will say that I work in a medical facility, and there is a scale at work, right in front of my office...#irony haha...I hop on the scale once a month or so just to keep myself in check. BUT, since I'm not weighing myself daily anymore or obsessing about it, and because it is not IN MY BATHROOM staring at me every morning, I have such a healthier relationship with the number I see, with the food I eat, and with the woman I am. 

If your story is similar to mine, know that you are not alone and not the only one who is struggling. I've gotten to know so many amazing and strong leaders since becoming a coach, and many of us have dealt with the same insecurities and struggles. It can be hard to take that initial step, but if you feel led to get rid of whatever is weighing you down, I'd say get rid of that scale. It's fine to weigh yourself once in a while, but obsessing about it and letting it dictate your life is NOT OK. And for me, keeping it in the house preventing me from using it as a "once in a while" method. I had to purge my house of it, and that felt empowering. You were made for more then being a number, and you deserve more too. Trust the process, trust your body, and trust yourself! 

My 2016 Intentions

Ohhh it's that time of year again isn't it? The New Year just crept up on me this year. Usually I am in full anticipation mode from Thanksgiving until New Years of the freshness and newness of the upcoming year. This year, I feel like life has been out of control and all of a sudden, January is almost here! How did that happen?

I'm fully convinced that it's because I don't have a "Thanksgiving" or "Christmas" break anymore since I am now a working woman. There is no time to just sit and relax and absorb this time of year. Oh well...#adultprobs

Anyways! This year, I have a lot of goals and intentions. I am a pretty ambitious person and I dream big, but I get terrified at failing anything I set out to do, which makes me stay in my safe space and not attempt many new things. But, as I reflect on 2015, I am realizing that I did a lot of new things this year!

1. Got married. Yep, never had done that one before!

2. Became an entrepreneur and became a wellness coach! 

3. Moved out of Pasadena, where I've grown up for 26 years!

4. Changed jobs and am now an RD at a dialysis center!

5. Read a TON of growth books and realized that there is freedom in self forgetfulness and focusing on others instead. 

Yep, lots of new stuff going on in my world. But I also have learned so many things along the way. I've realized that new things don't have to be so scary, and that it is totally acceptable to put yourself out there, be brave, and grow. Actually, those are the words I am focusing on this month:

********Brave, Bold, Confident, Vibrant, and Free

Based on those emotions, I've made a list of intentions that I have for 2016 that make me feel good and align with the kind of woman that I believe God has created me to be. I thought I'd share them in my little blog world for accountability, as well as motivating some of you to think outside the box when it pertains to your vision for the next year!

My 2016 Intentions:

1. Say "YES" to more things, even if they scare me.

2. Be more patient and don't just react! As my mama says, count to 5, then speak :) and as the book of James says, "be slow to speak, slow to become angry, and quick to listen."

3. Spend more time getting ready. Because showing up to work with wet hair ain't cute in your late 20s..

4. Nourish and move my body in a way that makes me feel vibrant! Lately this has meant lifting heavy weights (SO excited for my new strength training program in January), running, and eating a ton of plants as well as some treats. 

5. Paint/write/reconnect with the creative little girl I used to be. Have more creative "dates" with myself without a phone, TV, or technology in general. 

6. Run my half marathon in May! EEEEK! This will be my 5th one and I'm so excited! 

7. Start an email newsletter for all your lovely blog people! (Make sure to subscribe with the button on top for updates!)

Well, that's it for my vision for 2016! For once, I feel like my intentions and goals are not just appearance/weight focused, but focused more on who I want to be as a person. And I like that...a lot! :) 

I'm off to pack and get ready for our New Years Cruise this weekend! So I will see you all next year! Make sure to keep an eye out for some fun new things happening with me and my biz in 2016! :) 

Daily Manna: it's Christmas!

Happy Wednesday everyone! I hope you all are having a great week and are gearing up for Christmas! I am OH so excited about Christmas this year! We are spending Christmas Eve with my husband's side of the family, and Christmas Day with my side of the family. I can't wait to celebrate the birth of our Savior with family, good food, and my favorite Christmas movies!

I thought I'd do another Daily Manna post this week, holiday style! I've been keeping up with my workouts and it's become such a regular part of my routine, which I am grateful for! And the 21 day fix workouts make it so easy because they are only 30 minutes and VERY easy to fit in to my busy day! 

Yesterday morning, I did the upper fix extreme and then downed my Shakeology! It was sooo yummy! 1 scoop vegan chocolate blended with coconut milk, ice, and a handful of spinach!

I also had some extra time in the morning and decided to make spelt blueberry banana pancakes with PB smeared on top and strawbs on the side! These turned out SO fluffy and delicious! I'll have to post the recipe soon!

There were SO many treats at work yesterday, so I indulged in a dark chocolate coconut cashew bite. SO good with my coffee!

And of course, my daily baby carrots!

Along with 6000 pounds of chocolate, one of my patients also got me this beautiful necklace as a Christmas gift! It was so sweet! I love being a part of these peoples' lives and helping them get through a difficult time. Working as an online wellness coach, as well as a dietitian at a dialysis center, has put me in a position where God can use me to positively impact others. All of the treats and the beautiful gifts yesterday were just yet another confirmation that God can even use someone like me who is broken, but redeemed, to love on others. I know He has me where He wants me in this season of life, and for that I am grateful. 

Lunch was a HUGE salad with cilantro dressing and some chunky veggie marinara with chickpea fritters! These fritters didn't turn out quite as great as I wanted, so I will keep testing it out and share a recipe soon hopefully!

In the afternoon, I also had an apple and nuts but forgot to snap a pic! I had to work later than usual yesterday and knew I would need an extra snack to get me through the afternoon! When I got home, I vegged on the couch for a bit, and then got to cooking! My hubby and I snacked on these veggie and flaxseed chips with some hummus while we cooked!

Dinner was some roasted sweet potatoes with a one-pot-wonder I improvised: zucchini, eggplant, broccoli, kidney beans, and diced fire-roasted tomatoes, with some cumin, salt, and red pepper! Oh and garlic, always garlic!

The night ended with my husband and I getting sucked into yet another show: The Man in the High Castle! SO GOOD but so disturbing at the same time. I can't wait to keep watching and see what happens!

It was a rainy and relaxing day yesterday with some good, healthy eats as well as some treats mixed in there! I've been learning the art of balance this month, and it's been, without a doubt the healthiest thing I've ever done. More on this later as I am still processing and learning and journeying, but all I can say is God is SO good, Christmas is 2 days away, and I am so excited for what is in store for 2016!

What 10 months of coaching has taught me

Happy Friday all! I hope everyone had a glorious week...just one week left until Christmas and I couldn't be more excited! I can't wait to spend time with family and my husband on our first Christmas together! 

Today is actually a special day for me because it's been 10 months since I decided to take the plunge and become a wellness coach! On February 18th, right before church, I impulsively decided to sign up as a beach body coach because I was in LOVE with the program I was doing at the time (piyo!) and wanted to pay it forward. Little did I know that becoming a coach would completely change my life in the best possible way. I've learned so much these past 10 months and could probably gush about coaching and our team for HOURS, but for now, I thought I'd talk about a few things I've learned from my 10 months of coaching: 

1. I can do hard things. Since becoming a coach, I finished my first fitness program and went on to finish others. I've NEVER seen fitness programs through and for once, I held myself accountable and did what I said I would do! I used to self-saboatage myself into failure and stop programs mid-way, but becoming a coach helped me stay accountable to myself and the team of coaches I am a part of! Which brings me to #2...

2. I can just be me and be accepted for who I am. When you sign up as a coach, you typically join a team of coaches and have a mentor coach. I stumbled upon Team Inspire Joy and literally thank God every day that I am part of this particular team. These women empower me every day and accept me for who I am, flaws and all. This confidence has helped me be more real with others through this blog, Instagram, and just in my every day life in general. Who I am is good, and who God made me is beautiful. So I CAN just be me! :) 

3. I am a true entrepreneur. I've always wanted to have my own business and work from home, but I always thought, "that would never work for me." Well I'm here to tell you that it has! I'm officially an entrepreneur and am my own boss. I decide when and where to work on my coaching business, and I decide what kind of business I want to have. I am making a substantial side income and I can't wait to see where 2016 takes me on the business side of things! Full-time coaching here I come! 

4. I absolutely love supporting and empowering other women to take control of their health. This job seriously sets my soul on fire and I love being able to connect with people who have had the same struggles as I have, while helping them grow and reach their full potential. It's been amazing to see my Joyfully Fit Bootcamp ladies take charge, set goals, and then conquer them with the support of our awesome community! 

5. I love coaching coaches!   This part of the job has been such a rewarding aspect of coaching! I never saw myself as a leader, but now I am leading other coaches and helping them do what I do, all by strengthening them to be themselves, share their story, and grow their own coaching business. I'm growing a team of my own personally-mentored coaches called Team Joyfully Fit. They are a group of strong and confident women, and I could not be more proud of each and every one of these ladies! 

My heart is so full right now as I look back on these 10 months. God has blessed me with this opportunity and I am so excited to pay it forward, not only in my clients, but to my team of coaches as well! I can't wait to see where God takes this business.  I've grown so much as a woman and as a daughter of the King, and I have confidence in Him that this is what He has created me to do: to empower others to live vibrant, healthy, and confident lives. 

Interwsres in in doing what I do and joining our team? Email me at TveenRD@gmail.com for some info, or comment below with your email address and I will get in touch with you! 

Weekly Meal and Workout Recap!

Wow...is anyone else in complete shock that it's practically mid-December already? I can't believe how fast this month is buzzing by...which makes me sad because this is my absolute FAVORITE time of year! But I'm also looking forward to the second half of December because CHRISTMAS and we are going on a cruise for New Years!! AHHH, so many things to look forward to!

Last week was the first week that I felt like I was back on track regarding workouts! I got rundown the weekend after Thanksgiving and took a few days off of working out because my body NEEDED that. I was ready to come back full force last week with a special guest...my husband! He decided to join me on about 4 of my workouts and I couldn't have been happier! It was so fun to be working out with my best friend and pushing each other to be better!

Post-workout shakeology for the both of us!

Last week was my first week of my 3rd round of the 21 day fix extreme program! I want to get one more good round in before our cruise, and before starting Hammer and Chisel in January! Except that I got impatient and tried out a H&C workout the other day and am officially in love! Sagi hit every single muscle group in about 23 minutes and I am SO sore right now! It felt amazing to focus on strength and toning and push myself farther than I ever have...soooo looking forward to this program! If you want to join my exclusive test group for Hammer & Chisel that starts January 4th, please email me (TveenRD@gmail.com) or send me a form via the contact button! 

I was also proud of myself for going on an afternoon run last week! I am a morning runner and usually lose steam by 3pm, but I was able to run on Wednesday afternoon and it made me SO happy! I love running and am excited to start slowly incorporating it back into my routine as I start training for my 4th half-marathon! More info on that coming soon...

Meals were also beautiful and balanced! I ate mostly plant-based (mostly veggies and fruits and things from the ground!) all week and filled every plate with fruits and veggies! I feel amazing when I eat real, whole foods. I've also been practicing intuitive eating and am surprised at how much of the HEALTHY foods I am craving....

Now don't get me wrong...we had 4 holiday parties last week, and I definitely indulged! But I ate what I wanted and stopped when I was satisfied, instead of obsessing or feeling guilty, or restricting myself all together. I was mindful, which feels amazing because I was actually present with the people around me, while thoroughly enjoying my time at these parties without hyper-focusing on food! But I definitely enjoyed some cookies, pizookie, cake, and pumpkin bread...YUMMAAAAY!

Overall, I'm proud of myself for sticking to my workout routine during the week and sticking to plant-based eating 80-90% of the time, because that is what I have been intuitively wanting. I'm eating in a way that makes me feel good, and the fact that I am getting SO many plants kinds of balances out the cake and cookies...right? :) When we fill up with the healthy stuff, there is room in our health for the treats! Focus on the foods that make you feel GOOD, and then mix in a small amount of treats if desired! 

So for this week, my goals include: 

• the 21 day fix extreme workout plan
• run!
• try another Hammer and Chisel workout...seriously no patience with this one! I want to do little bits of it here and there because I am just SO excited!
• stick to foods that make me feel good, healthy, and vibrant
• continue my "Seamless" Bible study (by Angie Smith...I'm loving it!)
• read and find cozy time in my day

I hope you all have a great Monday night and a good week up ahead! 

Daily Manna: pancakes, rest day, and a muffin recipe!

Well hello there! I hope you all had a fantastic Thanksgiving weekend and are having fun gearing up for Christmas! I know I am! My hubby and I decorated our apartment and we are so excited to celebrate our first Christmas together! I love everything about this season and am looking forward to many cozy nights sipping tea and watching Christmas movies! :) 

I thought I'd bring back my daily manna posts from...um...about 2 years ago? I used to write these daily posts as a journal to myself and I absolutely loved them! But, life got in the way, which is typically the case, and I didn't give this blog the attention it deserves. Blogging is near and dear to my heart so I definitely want to take care of my blog more and give you more content to read! 

And with that said...here is today's daily manna!  

Today was a rest day for me workout-wise. I don't take nearly enough rest days as I should, and since I felt a little under the weather earlier this week, I decided to take it easy on my body. So, I started my day out with quiet time with Jesus and read and journaled. Then I whipped up my shakeology and sipped on yummy superfoods! 

I blended a scoop of vegan chocolate Shakeology with coconut milk and ice...so good!  

I decided to make my hubby and I some pancakes since I had some extra time in the morning (I am a super early riser). I used the gluten free pumpkin pancake mix from Trader Joe's and mixed in oats and flaxseed for some extra fiber and healthy fats! I topped these babies up with sunflower seed butter (I'm obsessed). They hit the spot!  

Around 9am, I definitely needed something warm since our office was freezing! I had an extra tea bag from sbux (I usually order grandes with just one tea bag and sometimes the kind souls at Starbucks let you take the second tea bag home!) so I boiled some water and snuggled in my office chair with my tea. I also had a Larabar but forgot to take a picture of it...sad day! 

After a busy morning meeting with patients, it was time for lunch! 

Lentil veggie stew with brown rice and a side of carrots. And for dessert...kiwi! I love kiwis!  

Work ended pretty quickly in the afternoon and once I got home and did an inventory of our fridge, I grabbed my purse and headed to sprouts. We literally only had kale and quinoa in the fridge, and I knew we needed some more supplies! I love going to the grocery store when I'm NOT in a hurry, and this afternoon provided me with that opportunity! I walked along each and every aisle and thoroughly enjoyed myself.

I also snacked on some almond because PSA: do not go grocery shopping hungry!  

Almonds yummmm :)  

I got home and organized our fridge and pantry and settled down to some Netflix time. I love being productive when I'm home (and I DID clean the kitchen floor!) but today, rest was calling to me, and I listened. 

Until...baking called my name. I have been wanting to experiment with spelt flour lately, so I decided to whip up some almond blueberry muffins. I just basically threw what I had into a bowl and hoped for the best! The recipe went something like this: 

Makes 9 muffins:

1/2 cup spelt flour

1/2 cup almond flour

1/2 cup applesauce

1 T coconut oil

1 whole egg

1/2 cup almond milk

1/2 tsp cinnamon

1/2 cup baking stevia (or sugar) 

1/2 tsp baking soda

1/2 tsp baking powder

I mixed the batter thoroughly, poured the batter in 9 muffin tins, and then baked them on 350 for about 20-25 minutes (I've found the baking time REALLY depends on your oven, so check with a toothpick!). While I waited for these to bake, I whipped up a quick dinner. 

I had made the quinoa and black beans yesterday, so dinner was a breeze tonight (yay for meal prep). Basically cooked quinoa and added a can of cuban black beans and about 1/2 cup fresh salsa (laziest dinner ever). So for today, I made a huge salad (massaged kale, romaine, cucumbers, and tomatoes with olive oil, lemon juice, and garlic salt), with the quinoa-bean mix, and a small handful of rice chips! This dinner hit the spot and left me feeling satisfied and happy! 

And a little bit after dinner, it was time to taste-test my muffin. I smeared it with a bit of Justin's vanilla almond butter which legit tastes like frosting...SO GOOD! And I'll definitely be baking with spelt from now on! Some benefits of spelt include its high fiber and protein content, and how abundant it is in important minerals such as iron, zinc, and B vitamins! Plus the spelt flour gave these muffins a crunchy top and a soft and fluffy middle...just the way I like it!

After my delicious muffin, I cleaned up the rest of the kitchen and am now enjoying some quiet time waiting for my hubby to get home. On Thursday nights, he leads a small group bible study for high school guys in our home, so I plan on heading to our bedroom and having some quiet time, reading, and journaling, then hopefully dozing off and getting a good night's rest for my Disneyland day tomorrow! I'm oh so excited! 

It truly was such a good day today. It's so important to look for the good in every day and gather the blessings God lays before us, just as the Israelites gathered the manna God provided for them. I am so grateful today for my job, my coworker, my sweet bosses, my husband, and our quaint little apartment. I'm thankful for my clients who bring such joy into my life and are KILLING it with their healthy lifestyle habits this week during our challenge. Lastly, I'm so very thankful for my relationship with Jesus and the grace and restoration He has shown a broken girl like me. His love is SO sweet! 

I hope you all have a restful evening...it's FriYAY tomorrow!! :) 

The Platinum Edge 2015 Recap!

I don't even know where to begin with this post, but I know I need to write it. The quote above describes how I've been feeling the past few days, so I'll use it as a catalyst to get my thoughts down on "paper."

This past weekend, I went to Dallas for a coach leadership training conference with our team of coaches. I'm part of the Platinum Presenters group of coaches, and this conference is a yearly event with our team! This was my first ever coaching conference (Platinum Edge!) and I can honestly say that it was an unforgettable experience! 

Let's backtrack a bit: on February 18, 2015, I signed up to be a health and fitness coach. I had no idea what I was getting myself into, I just knew what I wanted to inspire others to find their strength to get healthy, and the courage to believe in themselves. I found my amazing mentor, Anna, and joined her team as one of her Inspire Joy Coaches. 

I began to really take ownership of this new opportunity that God provided for me. I loved that I was able to just be myself with other Inspire Joy girls, and that we all pushed each other to be better versions of our true selves. I also was able to reconnect with one of my best friends since I was 16, Marika, and she joined my team of coaches that I have started mentoring! 

This past weekend, I was finally able to meet these amazing women in person. It was as if we had been friends for years. We laughed, ate, hung out all day, listened to amazing motivational speakers, learned a plethora of information on how to better ourselves and our business, and ate a ton of salad! I can honestly say that I found my tribe, I found my people who just get me, and who I can be totally real with. 

I still can't believe that this is my life. I'm business partners with one of my best friends, I am part of an amazing team of coaches that I feel like have instantly become sisters, and I get to share what I am passionate about; a healthy and happy lifestyle. 

This weekend gave me the added boost of confidence I needed. I feel SO legit now. I can't wait to continue to grow as a person, push my limits, step outside of my comfort zone, and push back all of my fears. And the best part? I have an amazing team that will back me up and support me along the way.

Being a part of Inspire Joy has given me the confidence to grow and really step into the purpose that I know God has called me to. All those years of struggling and questioning who I am, and why I've been through hardships, have prepared me for this moment. In Dallas, I finally had a peace and calm about the ministry God has called me to. And it all has to do with helping those around me reach their full potential and become heroes of their own story. 

You are worthy too. You are full of potential. You can conquer your fears and finally choose to believe in yourself. Are you ready to completely turn your life upside-down and be filled with the quiet peace that comes with doing what you have been put on this earth to do? If you are, I'd love for you to get in touch with me! Don't wait until the "right" moment to start living your full potential...life is too short for that! And you have too much magic inside to to keep it all to yourself.  Fill out the form below to get in touch with me and we can start chatting! 

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. 

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!

Superfood Spotlight: Gogi Berries!

About a month ago, I started writing a series spotlighting various superfoods that are in Shakeology. I get questions daily about the benefits of this superfood drink that I drink! Ever since I started drinking Shakeology back in February, I have experienced such amazing health! I haven't gotten sick (I've had chronic sinus infections my whole life...chronic as in almost every other month), I have experienced more energy, better digestion, and I just feel BETTER overall. If you'd like to read a more in-depth recount of my experience with Shakeology, check out this blog post from a while back!

http://www.tveenverano.com/the-joyful-harvest/2015/03/13/a-dietitians-take-on-shakeology?rq=dietitian

I decided to do a mini-series on the different superfoods that are in Shakeology, why they are good for you, and why Shakeology is really the best and cheapest way to get all the benefits of these superfoods! I wrote about Maca root and Camu-camu berries in July, and up next we have...Gogi Berries!

Gogi berries, like many berries, are chock full of nutrients, antioxidants, and provide numerous health benefits. Gogi berries are high in vitamin C and fiber, and low in calories, so they provide a great nutrient bang for your buck! They are high in nutrient density, which means that gogi berries provide you with the SO nutrition for a small amount of caloric impact. Surprisingly, a serving of gogi berries can also provide you with 10% of your protein needs for the day! Coming from berries, that's pretty impressive!

What's more exciting to me is that gogi berries have been studied and found to have the highest concentration of the antioxidant zeaxanthin. These antioxidants help against cell breakdown when they are exposed to the harmful things in our environment, such as smoke or radiation. 

It is also believed that Gogi berries can lower your risk of high blood pressure and help lower blood sugars. As always, if you do have diabetes or are on medications for diabetes and hypertension, I would check with your doctor first before you start consuming these, whether they are in the berry form or the shake form in Shakeology!

The power of superfoods is irrefutable. Vitamins, minerals, antioxidants, and all of the other nutrient compounds found in these natural foods provide us with the nutrition we need to live healthier and happier lives. 

This is why I LOVE Shakeology and can't praise it enough. The creators and researchers behind Shakeology have done a beautiful thing. Gogi berries, and many other superfoods, are PRICEY on their own, but with just $4/day, you get a nutritional powerhouse of SO many different superfoods, all in a delicious shake! 

If you'd like to try Shakeology, please contact me through the "contact me" tab above! I would love to chat with you about it! 

Stay tuned for our next Superfood Spotlight in a few weeks!

A Fresh September

I can't believe September is already here. Only a few months left in this year, which I can easily say has been the craziest year of my life! I got married, became a Beach Body coach (literally two life-changing events), moved to a whole new city, started a new job, and am living with a man for the first time in my life. WHAT? Life has been turned upside down, and I think it's good to sit back and reflect on it a bit. 

September has always been back to school mode for me. Both my parents are teachers, and back to school time was so exciting in our house! New office supplies, new teachers, new clothes, new books; a fresh start. For me, September still feels like the"beginning" of something, even though it isn't technically a new year. With that mindset, I've decided to treat this time like a fresh start. Because why not? This year has been so incredible for me, and I in no means am trying to run away from the past. But I love the idea of a new beginning and setting some awesome goals for this time of year! And with that said...

September Goals!

1. Continue on with the Insanity program, while adding some 21 day fix workouts during the week! My husband and I will be doing some 21 day fix workouts when he gets home from work in the evenings, so I'm really looking forward to doing both these programs and seeing some awesome results!

2. Continue with 21 day fix container system. I stopped counting calories (yet again) in August, but felt that I was relying on too many random food groups to get through the day (toast 3x/day, nuts 3x/day...you get the idea). Doing a program like Insanity (and especially now adding the fix) requires a LOT more fuel, and not just random, empty calories. So I am using the container system to track my food groups and loving it! However, even though I am supposed to be eating the lowest calorie bracket, I've decided to alternate between the first and second bracket since I am doing 2 workout programs. I am building muscle and getting hungrier, so sometimes I'll need the extra fuel! But above all, I will LISTEN to by body by not forcing myself to eat containers, and at the same time, not depriving myself if I need a bit more! :) 

3. Play around with our fancy camera! On our honeymoon, Vasken and I got a nice SLR camera to take pictures, and it's been in our drawer every since coming home from Hawaii...in May. I think it's time I upload the honeymoon pics and start carrying that thing around and enjoying it!

4. Bake more. I LOVE BAKING. There were even times in my life that a goal of mine was to bake LESS because I would bake every day. But this summer has been unfortunately bake-less since it's been SO hot and turning on the oven turns our cozy apartment into a sauna. Well, this month, I want to bake more! I always make my treats healthified (search for recipes on my Joyful Harvest Blog tab!!) and I can't wait to get back into this hobby I have missed. Get ready for pumpkin everything!

5. Plug into a Bible study! Our church offers so many, so I am excited to get back into weekly Bible studies and fellowship with other believers. 

6. Read at least 10 pages/day of a growth book. This new habit in my life has been huge. It's been so motivating to read books that have expanded my mind and built up my confidence. So I definitely want to keep this up! 

7. And lastly...grow out my bangs. Yup, I went there. Can't wait till they are grown and gone! 

What are some of your goals for September? Share in the comments below!