5 foods I eat daily

As an RD, I often get asked what I eat on a regular basis or what I recommend to my clients. I am a big proponent of everyday foods vs. sometimes foods. Everyday foods are foods that are recommended to eat daily, such as fruits, vegetables, healthy fats, plant or animal proteins, and healthy carbohydrates. Sometimes foods are just that; foods that should only be consumed sometimes. These would include desserts, treats, salty snacks, and bakery goods. 

It can be hard to distinguish between these foods sometimes, but I help clients in my accountability groups, as well as my private nutrition consulting clients figure out which foods they should eat daily and which foods they should limit, based on their personal goals! *click here for more info on how to begin working with me!

I thought it would be fun to post about foods that I personally eat daily, and why I eat them. These foods always find their way into my meal plan, and I hope it can shed some light and help you find ways to include healthier and nutrient-dense foods into your daily diet too!

5 foods I eat daily

1. Dark leafy greens (Spinach, kale arugula). These green vegetables find their way onto my plate in the form of a salad, or blended up in a smoothie, or sauteed with some coconut oil and garlic (because garlic is life). Dark leafy greens are filled with vitamins A, C, and K, and are rich in antioxidans and anti-cancer properties. They are low in calorie but high in nutrition, which means they give you the most nutrient bang for your buck!

2. Nut butters (almond butter, peanut butter). First of all, nut butter is DELICIOUS, and if it was its own food group, I'd be all over that. But, nut butters are also filled with healthy satisfying fats that not only taste good, but fill us up and keep us satisfied between meals. Healthy fats regulate our blood sugars, which means our sugar levels won't hit peaks and valleys throughout the day, which leaves us lethargic, sluggish, and reaching for a candy bar at 3pm. When incorporating healthy fats into your day, such as nut butters, your blood sugars will remain stable and your sugar cravings will be tamed. Which leads me to..

3. Bananas! I love eating a banana with nut butter every single day. I will typically have one during breakfast time, or blended up in my superfood smoothie. Bananas have potassium which is a great mineral to replenish with after a tough workout. I also love bananas as a pre-workout for a quick sugar dose to power me through. Plus, they taste GREAT with almond butter or peanut butter. SO banana-on! :) 

4. Carrots. I have probably had carrots every day since high school. I love peeling fresh carrots, but baby carrots are great for dipping too! Carrots and hummus, or carrots with guacamole, are two of my favorite ways to eat carrots. Plus they are rich in beta-carotene and vitamin A, which is great for eye sight and promotes healthy skin. Their fiber content also makes them surprisingly filling for a low-calorie veggie! 

5. Shakeology! I have gushed about my love of Shakeology for about a year now since I started drinking it daily. I even stopped drinking it as consistently this past week since life got away from me, and I noticed a huge difference in my overall health and energy levels, SO it's back! PLUS my digestion is so much better when I am drinking Shakeo daily! I am committed to drinking Shakeology every day because, as an RD and someone who has always been passionate about health, I want to take care of this body God has given me. Shakeology is a great source of vitamins and minerals, but is also jam-packed with super foods, antioxidants, digestive enzymes, and probiotics! If you are interested in trying some out, please reach out to me  here and we can chat about it!

That's it for my daily eats! I hope this inspires you to add some of your own healthy foods into your "everyday" list so that your body can get filled up on all the good stuff! And remember, never hesitate to reach out if you have any questions! tveen.verano@gmail.com

The Joyful Harvest is opening her doors! Nutrition consulting has begun!

Four years ago, I started my blog, "The Joyful Harvest." I wanted a place where I could share my thoughts, health tips, recipes, and whatever else crossed my mind. I named it The Joyful Harvest because I wanted everyone to find the JOY in this journey! There is so much joy in planting the seeds in your journey that will lead you to reap the harvest of a healthy and vibrant life. I loved the Joyful Harvest concept so much, that from there, I got the guts to get my business license under "The Joyful Harvest" name, so I could start seeing clients on a private basis and provide them with personalized health and nutrition plans, while helping them find the joy in this lifestyle that I had found.

Well, that biz license has just sort of sat there this past year. I’ve seen clients here and there, but for the past month I've felt God's gentle nudges and whispers and "you can do its" to take this practice to a whole new level. Well, I'm listening, so I am now accepting NEW spring time clients into my private practice for nutrition consulting! What does this mean? Well...

Becoming a Joyful Harvest client includes:

• one-on-one counseling with me, the dietitian!
• learn how to develop healthy habits 
• personalized meal plans that we will created specific to you and your lifestyle
• follow ups and tweaks to the plan so we make sure it is specialized to YOU and your needs

What I’ve learned over the past year is that everyone’s journey to health is different, and my desire is to personally help those I work with gain a better understanding of what will work for THEM on their own health journey. If you want to begin working with me one on one, please email me at tveen.verano@gmail.com to set up your initial consultation! Or fill out this form below and I will get back to you!

Goals, food, and a FREE community just for you!

Good afternoon all! I hope you all are having a great start to the week! I am planning on doing these little goals/updates posts every Monday to keep myself accountable and to keep y'all in the loop as well! I love using this blog as my online diary, and I'd like to thank you all for following along and supporting me! :) 

This week is my second week of half-marathon training in conjunction with strength training! I am combining 21 day fix/fix extreme workouts, running, and the new Beachbody program, 22 minute Hard Corps! Yup, just 22 minute military-style workouts that I am loving lately! Everyone has 22 minutes guys...EVERYONE. If you want more info on this, please contact me! Busy is no longer an excuse when it comes to this program! **tveen.verano@gmail.com**

Goals/Workouts: 

My goals this week are to stick to my plan (3x running, 3x strength training, 1 rest day), follow the 21 day fix meal plan, write my weekly newsletter (click subscribe up top so you don't miss out!), and write an article for the online magazine I have been writing for...LA Intel! Overall, lots of workouts, lots of eating, and lots of writing....my favorite things!
 

Meal plan: 

My meal plan for this week is as follows:

Breakfast: protein oat bars (recipe coming soon), shakeology (duh), eggs

Lunch: kebab, rice, salads, steamed veggies

Dinner: quinoa salads, kebabs, basically same as lunch!

Snacks: larabars, nuts, banana w/almond butter, veggies

I'm keeping things balanced and focused on getting all my containers in! It's so important to eat the correct portions of all these foods, and I love my fool-proof container system that helps me do so! :) this program has changed the way I view food SO much, and I love that I can always count on it to help be stay nourished and listen to my body all at the same time. And coaching my clients through this meal plan and seeing THEIR progress and success is just the icing on the cake! My coaching heart is full and happy!

Fit for Joy FREE online community!

Lastly, I am so excited to announce the new and improved *FREE* Fit For Joy community!!! I have had this on my heart for a while and it's time to take the plunge!

Many of you know I host my monthly challenge groups, or what I call my Joyfully Fit Bootcamps. But I've also wanted to create a space for people who just want a free community of accountability...no strings attached! A place to be with other like-minded individuals with similar health and fitness goals so that we all feel supported on this journey!

If you choose to join in on this free community, here's what to expect:

* you will be added to my private Facebook group, "Fit for Joy"

* monthly free challenges on habit change, healthy eating, working out, and thriving in all areas...mind, body, and soul!

* being in a community of people who have the same goal in mind: living a HEALTHY LIFE!

All I ask of you is to take OWNERSHIP of your health and participate in the gift of accountability this group offers, which means posting about your journey! Including foodie pics, sweaty selfies, and motivating others along the way!

This community is only available to those NOT currently working with a beach body coach (unless that coach is already me!)

Who's in?? Fill out this application and I will get back to you! :)

http://goo.gl/forms/t0WjaQddzD

SO excited to be launching our first FREE challenge within this community next week all about Healthy Habits! Make sure to fill out the application above so that we can get in touch and you can be added to the group! :) 

Ok, I am off for some biz work and some relaxation time! Have a  happy Monday all! 

Half-marathon training, plans, and goals!

First of all, happy extra day of the year, folks! It's exciting when it's a leap year...an extra day to do whatever you'd like! However, I'm at work :) but I digress....

Yesterday was my last day of Hammer and Chisel. I can honestly say that I have never felt stronger or more accomplished than I do now! I'm so excited to have completed this program from start to finish and shown up every day for my workouts! I'm a little sad it's over, but I know I can do it again anytime (yay for home workouts!) I plan on doing another round starting May 2nd, but for the next 60 days, my focus will be on my half-marathon coming up on May 1st! 

I LOVE running; we seriously have a special connection (sorry Vasken). This will be my 6th half marathon and my favorite one...in Orange County by the beach. I'm beyond excited to begin training this week, but I also don't want to make the same over-training mistakes that I've made in the past. I used to run 6-9 miles/day, no stretching, no strength training, and call it a day. I have busted my knee and hip multiple times while following this "plan" and I don't want to do that again. Which is why I am incorporating strength training and other workouts along with running. My goal is to do 21 day fix/Hammer and Chisel workouts 3 days a week, and run 3 days a week, with one rest/stretching day. I know I'll need to take this rest day with all the training I'm doing, and above all I'll need to sleep and nourish my body well! 

I'll follow this plan for the next 5 weeks, because in mid-April my hubby and I are headed to PARIS for our one year wedding anniversary! I STILL CAN'T BELIEVE IT! It's our first trip to Paris and we are looking forward to it so much! We come back a week before the half marathon, but we are excited to run and explore the city together (and carbo-load like heck before the half marathon HAHA). Overall, I'm not too worried about this trip because a) it's Paris, b) we plan on running, and c) I always have Beachbody on Demand to take with me if I want to mix up my workouts and stream them in our hotel room! 

Then, after the half-marathon on May 1st, I will be starting another round of Hammer and Chisel! So excited about the flexibility we have with these programs and how I can do them all from the comfort of my home :) total win in my book! 

So! My workout plan for this week is as follows: 

Monday: did total body cardio fix this morning; I had totally missed this workout!

Tuesday: run 3 miles 

Wednesday: upper body fix 

Thursday: run 2 miles + 10 min ab fix 

Friday: run 4 miles  

Saturday: Chisel endurance

Sunday: day of REST! :)  

GOALS:

My goals for this season are to really nourish my body well. I have been practicing intuitive eating but am really watching my nutrition using the container system from 21 day fix as well. This meal plan jives with me because sometimes my intuition tells me I'm too hungry or not hungry enough and I miss out on getting nourished fully. I'll be following the second bracket of containers and am going to try and stick with the balance and portion control this program provides! 

It is so important to get ENOUGH food in order to be healthy. You really don't have to eat less, you really just have to learn how to eat right. I want to eat RIGHT during this training time because I know my body will need allllllllll the nutrition it can get if I want to maintain my muscle that I've gained from Hammer and Chisel! That's what I love about this meal plan: I am amazed and how MUCH food is approved and how nourished and energized I feel from eating in such a balanced way. 

So, that's what is coming up for me! I hope that you find a way to have fun today, eat some yummy food, nourish yourself, and find joy in all you do! :) Happy Monday! 

Consistency is the Secret Sauce

Consistency is a theme that has been rolling around in my head for a while now. Consistency is key to success, and I've been seeing this in my life a LOT these past few months! Most people start a new venture with gumption and dedication...but find themselves low on motivation a few weeks later. This could relate to a fitness program, weight loss, writing a book, doing a home project, etc. Any change of habits or push towards a goal requires consistent, daily actions in order to reach those goals. 

The quote above is one of my favorite quotes. It just goes to show that the secret to any lasting change is a consistent, daily decision to keep doing what you need to do in order to reach those goals and hit big milestones. We have to change our daily routine. The secret sauce to success is focusing on what we do on a consistent basis. 

What are some goals you've had for a while? Are they losing weight? Getting stronger? Developing more patience? Saving some money? Whatever your goals may be, finding a daily action that will add to that goal will help you reach that goal so much faster. 

I've realized that change happens when we can consistently duplicate something day in and day out. And most of us know how to reach our goals and what actions we need to take. BUT, often times, we fail to take those actions. It seems too hard in the moment and we just give up trying. We know a salad will help us reach our goals faster than a burger, but the burger becomes our choice. We know we don't need an extra dress, but we think what the heck, it's only $30, and we put it in our cart. I've done this SO many times and have tricked myself into thinking these small decisions don't matter.

What I've learned in the past year, and especially since becoming an entrepreneur and beach body coach, is that my daily actions MATTER. We are what we do every day, not what we do once a month or once a week. If we run once a month and call it a workout, that won't get us anywhere. If we work on our dreams and our business goals once a week, but ignore it the other 6 days, that won't get us anywhere either. 

I've noticed consistency in my life lately and it's been really rewarding. In regards to fitness, I'm on week 6 of Hammer and Chisel and have seen such a difference in my body, strength, and overall mindset. I've never had such incredible results from a program before! I feel strong, toned, lean, and fit. I've also been practicing intuitively eating while using the Hamer and Chisel meal plan containers, and I've never felt so much freedom when it comes to my food choices!

Week 1 and end of Week 6!

But I've been doing these things daily, not just once in a while. I workout DAILY. I nourish my body DAILY. I drink my shakeology DAILY. It isn't a once in a while thing, it's a daily commitment to reach my goals. 

What are some goals you've had for a while but continue to fall short of? We are human, and it happens. TRUST ME, I've experienced more failures than successes in my lifetime, but it is what we do AFTER those failures that matter. This past November, I did not take care of my body well and binged horribly on Thanksgiving week/weekend. The following week, I was determined to use that failure as motivation to get back on track, and thank God I've been on track ever since! That doesn't mean treats haven't been involved, because they have! But I haven't fallen back into that deep dark binging pit, and I really think THAT is why I've been able to see such incredible results in my body and in my mind! All glory to God, because I know I would not be able to conquer my binge eating issues without HIS strength. 

Consistency is not something that just happens overnight. I work with clients on a daily basis, and consistency is the main thing that we all struggle with. That is why it is SO important to have accountability when trying to reach any goals, especially health and fitness ones! Which is why I love running my monthly Bootcamp groups and empowering the women in these groups to stop assuming that they will keep failing. Failing is a part of life of course, but success IS possible through consistent, daily actions. 

So this is me, giving you the go-ahead to reach your goals once and for all. Believe in yourself and that you CAN do it. Don't doubt yourself or how capable you are, because you deserve success and you deserve health! If you need some extra accountability and motivation to help you find a consistent groove in your life, feel free to contact me here! I love coaching and guiding women to reach their goals. You CAN go from where you are to where you WANT to be, it is possible, and I SO believe in you! :) 

Hammer & Chisel Updates and a Healthy Recipe Group!

Oh hello there! I hope you all are having a terrific week so far. I thought I'd write a little post about what I've been up to lately and how life has been. I'm currently in week 6 of Hammer & Chisel and loving every minute of it! I'm challenging myself with my weights (I'm using mostly 12's, 15's, and 20's!!!) and I've stuck to the program consistently. This program is seriously my soulmate workout (other than running, which will always be my love!) but I am loving seeing the results and progress that I've made! But truth me told, I can't wait to get my tan on in the summmaaaaaa #whiteassnow #amiright

My favorite workouts lately have been Total Body Hammer and Chisel Cardio. Both of them leave me shaking and energetic all at the same time! I feel on top of the world when I do them! It's crazy that I used to hateeee weight lifting, and now I look forward to it! My body is changing and toning up, and I feel so strong! What's awesome is that all of us coaches are doing it together, and we all feel the same and love having the accountability and support with each other!! If your goals are to tone up and challenge yourself, this program is for you! Contact me for more info and I can share with you how to get started and plug you into one of my accountability groups!

Meals have been good, but not as "healthy" as I'd like. As I mentioned last week, I've had so much food freedom lately, and I'm loving it! But I am also treating my body well and practicing an 80/20 or 90/10 rule when it comes to treats! Last week I enjoyed some Chinese food, pizza, and cookies. This week, I'm craving more plants and veggies! It all balances out because when your body is used to mostly vegetables and superfoods; you will eventually crave those too! Overall, I'm feeling good, lean, and strong! Here's a glimpse into my meals last week!

Chickpea and veggie green curry!  

I'm obsessed with Larabars!  

Shakeology has been happening EVERY DAY, and I'm always so sads when it's done! So delicious!  

Free accountability group: February 15-19

I've been thinking lately about how healthy eating can become mundane and repetitive for some of us. Chicken, broccoli, and brown rice can get boooooring, as yummy as it is! SO next week, I am planning on hosting a FREE 5-day group all about making healthy recipes fun and exciting so we don't get bored and we stick to our meal plans! The group will be run via facebook and will include meal ideas, recipes, and accountability! Fill out the form below if you would like more information! Have a great Tuesday, everyone!

You don't have to be broken

I’ve had this post on my heart for a while, but I have just been SO scared to publish it. But it’s happening now, and all of the glory and honor goes to God. I hope that someone out there needs to hear that freedom IS possible. Because freedom in any part of our lives is where HE is.

Have you ever thought about whole vs. broken living? I lived as a broken person for most of my life. I played into a victim mentality that there should always be something wrong with me, always something to be afraid of, and always something to be inadequate in. I never knew how problematic that kind of thinking was until I reached adulthood, grew into my late 20’s (ahem…now) and found myself STILL struggling with the same, broken identity that I had created for myself. 

Food was always a love of mine. I would wake up asking my mom what was for breakfast, lunch, and dinner. I would snack constantly, since I was a very thin child and could basically eat whatever I wanted. Those were the days…

However, when hormones arrive, so does weight gain. And I gained quite a bit of weight during my high school years. Add in there some emotional ups and downs and an insecure girl who loves food? Hello coping mechanism! I fell into a deep restrict/binge cycle in my teen years, and it lasted longer than it ever should have. 

Fast forward to this past summer. I’m a newlywed, I’m a registered dietitian, I have fallen in love with my coaching business, and I’m living in a haze. Why? Because the binging is still my companion. The days of restriction are still ever-present. Food had taken over years and years of my life, and I found myself still living into that broken life that I created. I distinctly remember one night, venting to my sweet and patient husband about my food issues. He looked right at me and bluntly said, “Well it sounds like you just don’t like yourself very much. You must not think you are worth much.” And that hit me like a ton of bricks. 

He was right. He was soooOOOoooo right. I didn’t value myself, my health, or my worth at all. I didn’t see myself the way God sees me, as His daughter and His princess. And the worst part? I was SO self-absorbed, because I was only thinking about my failures, my shortcomings, my weight, my appearance, and MY food. 

The icing on the cake of this transformation happened this past November, while I was reading “Women, Food, and God” by Geneen Roth. In this book, a recovering binge eater was talking about her revelation. One day, she realized that she doesn’t have to be broken. It was a rude awakening. “I don’t have to be broken!” she said this over and over again, until it really sunk in. I read that sentence over and over again, until it sunk in to my mind as well. I remembered a verse in Romans 8 where Paul states:

"No, in all these things we are more than conquerors through him who loved us." Romans 8:37

God didn’t create me to be broken. Even after "all these things," He sent His Son to die for me so that I don’t have to be broken; so that I can be more than a conqueror. 

And with that, my whole reality shifted. I realized that I really don’t have to be broken. No one is making me live in this bondage except for me. I prayed, really REALLY hard, that God would help me trust Him with everything, even my weight and my food issues. Reading that I don’t have to be broken lit a fire under me. I repeated over and over that I am more than a conqueror, and I am made for more than this. I tucked this truth in my pocket and started on a journey I’d like to call nourished and FREE. It’s been 2 month since I started this journey, and I hardly recognize who I am anymore. I’ve never lived in this much freedom, while feeling healthy and nourished. I praise God that He opened my eyes and my heart and helped me release this struggle to Him! 

So what does life look like for me now? Well, a lot of nourishing food, I can tell you that! I have decided to eat what I feel like, and the foods that make me feel GOOD and VIBRANT. Lately, that’s been lot of plants, and not so much animal. And that’s ok. And if I want a steak, that’s ok too. Some meals are mostly carbs, and some meals are mostly vegetables. Most of the time I snack on fruits, nuts, vegetables, and hummus. And less of the time, a cookie or ice cream may be involved. 80-90% of the time, I’m eating a plant-based, healthy fat diet. And 10% of the time, I’m having sugary treats and sharing a pizza with my husband at 10pm. Life happens, and I’m rolling with it. I’ve learned a lot this past year of following portion controlled meal plan with cute colorful containers, and I really think that’s helped me let go of calorie counting, obsessing, and restricting. I learned how to balance and fuel my body, and now I can do that, live healthfully, and walk in freedom.

I finally trust myself, or rather, I trust God with ME. I know that He has my best interest at heart. I know that a healthy choice one day will be salad, and another day will be a burger, and that’s ok. I am ok. I am not broken, because I wasn’t created for brokenness. I’m a redeemed daughter of the King. I’m made for a healthy and vibrant life. I’m made to relax and have peace. I was made to be nourished and free. 

And so are you. Know that a life of bondage does not have to be your life. You can let go too, as scary as that sounds. You are worth so much more, and you are made for more than defeat. Food can be such an unspoken struggle for so many people, and especially women. There is food freedom that can be possible WHILE living a healthy life. Food freedom doesn't mean eating pounds of ice cream all day, or eating salads all day. It's learning how to nourish and fuel your body, but not let food control your every move. I am filled with hope that God will continue to redeem me, and I hope that you found some inspiration from this post to allow His presence to take over this area of your life too.

If you struggle, and this post hit a nerve, please feel free to email me at TveenRD@gmail.com! I'd love to hear your story and chat!

Daily Manna: a day of eats on Hammer & Chisel!

I thought it would be fun to do another daily manna post on what I eat in a typical day while I do my new workout program, Hammer & Chisel! I've been eating a LOT more during this program because lifting heavy works those muscles, and those muscles need FOOD! It's been so nice and freeing to trust my body and eat what nourishes and fuels it, as well as what tastes just plain GOOD. I feel more energized and nourished, which is an awesome feeling. So, here is a typical day of eats!

Typically, after my morning workout, I have my chocolate shakeology! I blend it with coconut milk, ice, water, and sometimes a handful of spinach. It's delicious and the perfect, refreshing fuel after a tough workout! And because this day was an extra hungry day, I had a banana with peanut butter as well! Gotta feed the beast!

Around 9am, my coworker and I make coffee and have a mid-morning snack. I had my apple and a peanut butter cookie Larabar...so addicted to these! They are delicious and really fill me up till lunch time! For lunch, I almost always pack a lunch, but on this day, we decided to order from our favorite Mediterranean place! I got a veggie plate which contained falafel, hummus, mutabel (an eggplant dip), tabbouleh, grape leaves, tons of salad, and pita! And I had some carrots on the side too!

This lunch definitely filled me up and kept me satisfied for a while. I came home and got the baking itch, so I decided to whip up a healthified version of white chocolate macadamia nut cookies! Click here for the recipe!

I thoroughly enjoyed one of these fresh from the oven while doing my book club reading! We are reading Emma and I am so engrossed in this novel! I'm reading about 5 books right now...#bookwormprobs...but this is one I cannot put down! Oh Jane Austen, your writing is addictive! 

Dinner was a hit, especially with the hubby! As he was eating he literally said..."oh my goodness, I'm so glad I married you." Umm yea, lol...good thing I love to cook! So here is my hint: cajun salmon from Trader Joe's! It's pre-seasoned (but super spicy so beware!!!!) I served it up with some steamed veggies and oven-roasted fries! 

We ended the night with some reading and relaxing. It's always nice to have a no-TV night at home, because the TV can totally suck us in! We decided to keep the electronics off last night and read and talk. I highly recommend it! :) 

So as you can see, there are a lot of plants going into this body of mine (veggies, fruits, whole foods) as well as some treats (a cookie!) It's all about balance, and as long as most of your diet consists of those healthy foods, there is room for a treat now and then. I call them "all the time foods" vs. "sometimes foods." Try it sometime :) and especially with a program like Hammer and Chisel, there is NO room for restricting calories or nutrients! This program is SO intense and builds strong and lean muscles, which need food for fuel! So fuel up, girl! And don't be scared of food.

Want to give this program a try too? It's seriously been life-changing! Email me at TveenRD@gmail.com for some more info, or fill out the form below! Have a wonderful rest of your day!

Sore...SO sore...H&C Week 2 in Review!

One word to describe the last two weeks for me...SORE. I'm sore each day, every day, and lemme tell ya...it hurts SO good. I've never done a program like this. We hit different muscle groups each day and I wake up every morning sore in different places, and feeling stronger than ever. I'd say this program is definitely effective.  

Excuse the bed-head ;)  

Week 2 has been just as amazing as week 1. I feel my body getting stronger and more toned. The workouts have been different daily which is a nice change and keeps me on my toes. There is always a balance of cardio and intense lifting/toning. I just love the Autumn + Sagi combo too! Overall, I'm just loving this program!

My favorite workouts of the week were definitely Chisel Agility and Total Body Hammer.  Chisel agility was with Autumn and reminded me SO much of insanity workouts! Cardio without weights, and a lot of mental and physical focus! Total Body Hammer hits literally every single muscle group and will leave you shaking and sore. Exactly what I want when I am challenging myself!

Meals have been on point for most of the time, mixed in with some treats. I am practicing intuitive eating after years of calorie counting, restriction, and binging. I feel that the 21 day fix containers have given me SUCH a good template to work off of, so now I am really enjoying trusting myself and my body with my nutritional needs! Thank you 21 day fix for reteaching me how to eat in a balanced way without stressing too much! And of course, my daily shakeology is non-negotiable! 

I bought some delicious blood oranges and strawberries from the Farmer's Market this week, so we've been eating them all week long! So delicious with our Sunday morning breakfast: eggs, taters, veggies, and fruit!

I've just been going plants crazy over here, and I am finding that I feel amazing when eating more of a plant-based diet. I am by NO means labeling myself, I'm just saying when the majority of your diet is fruits/veggies...you feel good! :) 

Most days, I have about 10 servings of fruits and veggies, a TON of healthy fats, healthy plant proteins, and wholesome grains and legumes! My body seems to like it thus far, and I am just feeling good. So I'm rolling with it!

Overall, this program is just what I needed to start this year off on the right track! I started week 3 this morning and still feel challenged and excited every day...and of course...sore! :) 

Love Yourself: February Bootcamp

Tell me if this sounds familiar to you: 

No matter how badly you want to get healthy, change your habits, or lose weight, you keep finding yourself in the same cycle. You sabotage progress, find excuses, and give up. You feel like it's just never going to happen to you. You ask yourself questions like "what's wrong with me?" "why can't I get my act together?" "why do I keep failing?"

You are not alone, and you are NOT the only one who feels or has felt that way. But there IS hope. And once you hold onto that, there is no turning back. 

Hope is found in placing your identity and your worth in something other than the next fad diet. It's when you realize that you are worth health and vitality, and worth taking care of this body that God has given you. It stems from loving yourself, which is often the missing puzzle in most health journeys.  

Many people believe that the more they hate themselves, the more they will want to change. That thought process couldn't be further from the truth, and it is often a dangerous cycle to enter into! Self-hate is the worst way to "motivate" yourself to change, because you often get so stuck in that negative cycle that change doesn't happen, and you often end up hurting yourself. 

I learned this hard lesson this year, and I am so glad I did. As part of our coaching team, we are big on self-care and self-love. This concept almost seemed selfish to me, but this year, it hit me that lasting change won't happen unless I treat my body the way it deserves to be treated, with respect and care. After taking this approach to my health and fitness, everything changed for me. I realized that I am made for more than a cycle of food guilt, binge-eating, and negative thoughts taking ownership in my mind. I've developed a passion for helping other women see that they are made for more too, which is why for my February Bootcamp, we will be doing something a little different...

My February Joyfully Fit Bootcamp will be about self-love, how to believe that we are made for more, and how to live as the women we were created to be. NO one is meant to be ruled my negative thoughts and self-sabotaging behaviors. There is so much more that we were meant to do on this earth! We will learn how to combine our God-given potential for MORE, a simple yet effective fitness program, and a nourishing meal plan to help us respect our bodies and treat our heart and soul with the major care we deserve.

As always, my bootcamp will include the following: 

• 30 minute circuit-style workouts 
• an easy-to-follow portion control meal plan that is fun and nourishing
• a super-foods shake that has completely changed my life (it's cliche because it's true!)
• daily accountability in a private, exclusive group for my clients
• coaching from ME, the RD and your biggest fan :) 

If this group sounds like something you have been needing in your life, don't wait. There will never be a "perfect" time where all the stars align for you to take hold of your health and happiness. Fill out the form below and I will get in touch with you regarding your goals and if this bootcamp is the right fit for you!