Learning what works for YOU

Warning: I have no idea where I'm going with this post, but I felt the need to write, which is why I started this blog in the first place. I feel like I am in a growing and learning phase of my life lately, and I am kind of LOVING it. And needing to process it. There is a season for everything, right? That's how I feel like life has been like for me the past couple years. You are always learning and growing as a person. I want to constantly be stretched and challenged and matured. Staying stagnant is not exciting, so I have been pushing myself to learn more about myself, what works for me, and how I can better serve others.

This pregnancy has definitely been a time of growth. I am learning how my body works, that my body is pretty awesome for supporting our baby girl, and that there is a fine balance between rest and activity. I have had so much nervous energy as we get closer and closer to Baby Emma's arrival (eeeek I am already 31 weeks today) and it's been hard to slow down. I want to clean the entire house and am constantly looking for things we can just get rid of or donate to relieve some of the clutter. Is this nesting? I don't know, but I feel like I am focusing so much on my surroundings and making them picture perfect for our little princess. Which I know isn't possible, because I'm tired come 4pm and am becoming a little more lax on how spick and span the house should be. And that's ok. 

As a dietitian, I am also constantly growing and stretching in my knowledge. It's hard nowadays, when basically everyone believes they are a nutrition expert and is dishing out nutrition advice for all to follow. But I've learned to keep an open mind towards nutrition, because it is an evolving field governed by science and research, but also about how a client FEELS and what works for them and their body.

That's why I LOVE doing what I do. I get to really KNOW my clients, tailor a plan that works for them, and watch them soar, stumble, learn, grow, and achieve. But what's cool is I get to do this for myself too! Being a nutrition nerd, I am always trying to figure out how to best nourish myself, as well as the clients I serve as a dietitian and as a health & fitness coach. And you know what I am learning more of? People don't need to be told what to eat, they need to understand the WHY behind their food choices. Why is it so important to get enough vegetables in your diet. Why are healthy fats NOT the reason you are getting fat? Why are some people sensitive to foods. Why is it a good decision to restrict yourself sometime, but indulge at other times? 

Asking yourself why is the key, because this question will help you understand what will work for you. Being on a health and fitness journey myself for the past few years, I've learned what works for me and what doesn't. Sometimes, I can indulge in a few fries or a treat and move on. Other times, I have to say no because I know one treat will turn into an all-day binge. I've learned a lot about myself and have become more aware of what works for me and what doesn't, even if those things change and evolve over time. 

Sometimes I can go out for breakfast and have pancakes, enjoy them, and be fine. Other times, I know that sugar rush will send me into a tailspin of other treats and leave me with a head and tummy ache for days. So I opt for yummy eggs and call it a day, because having eggs in that instance are more freeing than indulging in pancakes. 

I learned these things because I got CURIOUS about myself. I wanted to know what made me tick. I wanted to know what worked well for my body. For a while, that was eating mostly plant based foods. Right now, with baby coming, what's working is eating good quality animal proteins, veggies, and healthy carbs. And eating every 2 hours. And avoiding donuts because they give me heartburn. Speaking of which...

I also have a gluten sensitivity, which tends to feel like the elephant in the room that I love to ignore, but I realize I should probably acknowledge. So that's been a learning curve for me as well because I know avoiding gluten is better for me and my health, but I am also human and love bread and wetzels pretzels cinnamon sugar bites. And sometimes I avoid gluten-containing foods strictly and sometimes I treat myself and deal with the consequences. And this is NOT ideal because I know I have a sensitivity (and a doctor's note to prove it haha!), and I really want to eat gluten free and take care of me! But I make it into a bigger deal than it is and get all emotional about bread and pizza crust and confuse myself into oblivion. But to be honest, deep down, I just want to go with the flow, while taking care of myself as much as possible, body, mind, and soul. Pregnancy is probably not the time to figure all this out, but I'm working on it daily. It might seem silly to make this issue such a big deal (Tveen, you are sensitive to it, just don't eat it and move on!) but this is me. An overthinking, anxious, bread-lover!

The Trader Joe's gluten free bread is THEEE best! My husband actually prefers it over regular bread!  

And I used to be a gym rat and now I workout at home because I save SOO much time and find that I actually stick to programs better when I can just do them at home. They work for me and make fitness fun and EASY to fit into my life. And with a baby coming, this is the only way I know I'll still get my workouts in! And that makes me happy! 

And I used to be a clean freak but pregnancy has made me a bit more accepting of leaving a few dishes in the sink or not dusting every few days. I'd rather focus on nourishing my body and working on my business. And cleaning once a week instead of daily. Because this is what's working for me right now. 

So I guess the point of all this rambling is to get curious about yourself. Figure out what makes you tick and what works for you. Accept where you struggle and ask for help.

What lifestyle helps you stay calm, work towards your goals, and be the best version of yourself? Then go do those things with all your heart and figure yourself out on this crazy journey called life. It's so freeing instead of trying to mold yourself into what works for others.  

So here I am, pregnant, embracing gluten free bread (the Trader Joe's one is the best actually!!) with 3 loads of laundry waiting for me at home, while I build a business and grow a human. Oh, and I had fries for lunch today. 

Ok, that's enough vulnerability for one day. Have a great Monday everyone! And thanks for reading my crazy pregnancy thoughts! Love you all! :)  

The Joyfully Fit Community!

Are you tired of endless dieting, boring workouts, and just feeling like you are stuck in a cycle of defeat?

Are you craving BALANCE in your health journey, a steady flow of nourishing your body, moving and being active, and knowing when to treat yo'self in a FREEING way? 

Are you constantly feeling tired, low energy, and that you just can't muster up the strength to do all the things you need to do in a day?

Girl, I've BEEN there, I've found a way out, and now I'm grabbing you to come along with me!

As a dietitian and health & wellness coach, I have been running online monthly fitness accountability group, which I call my Joyfully Fit Bootcamp! For months, I ran these groups and helped women get from where they were to where they wanted to be. My clients lost weight, gained confidence, reached new fitness heights, and finally lived the healthy lifestyles they always wanted.

Now, we are taking it up a notch and forming a COMMUNITY of women! Once you become a member of the Joyfully Fit Community, you have lifetime access, which means you will ALWAYS have a tribe behind you, encouraging you, and motivating you along your journey!

We all know what we should be doing: eat more vegetables, eat less sugar, stop drinking soda, and the list goes on and on. But what stops us from going from where we are to where we want to be? What makes us terrified of failure and feeling like we are stuck in our unhealthy ways?

For me in my journey, it was lack of support and accountability. For years, I tried to do it all on my own. I struggled through binge eating, over-restriction, obsessively exercising, and self-sabotage every time I got close to my goals. Once I found a community of women just like me, striving for health and balance, I felt free. I had a group of people behind me that were cheering me on and motivating me to be the best version of the person God created me to be.

You can have this too. You don't have to live in defeat. You were made for SO much more than a life of guilt, shame, and regret. You are worth a healthy mind, a strong body, and a nourished soul. And with my Joyfully Fit Bootcamps, I will help you get there!

So, what do you GET from this community membership??

• An easy to follow at home workout plan that is only 30 minutes and so easy to fit into your busy lifestyle

• A dietitian-approved portion control meal plan that makes healthy eating SO easy and fool-proof and that won’t leave you feeling deprived one bit!

• A dense superfood shake that will give you all the nutrients you need in whole-food form

• a community of rockstart women that have your back and will always be there for you!

• ME as your person! I’ll be your biggest cheerleader and help you get from where you’ve always been to where you are destined to be; living your healthiest and fullest life!

If this sounds like the type of accountability and community you have been waiting for, let’s chat! I can pair you with the perfect program that best suits your lifestyle and goals and we can get started from there! Packages (that contain everything listed above!!) start at $160: just a one-time fee to join in on a lifetime of fun, motivation, accountability, and SUCCESS! Our community will officially kick off in April, but I will be accepting new clients to start every Friday! It'll be an ongoing space for all of us to share our journeys together!

If you are interested in joining, fill out the form below and let's get started!

Pregnancy Update: Weeks 27-30!

I canNOT believe that I am already at week 30 of this pregnancy! It has flown by to say the least, and my husband and I are getting so excited to meet our little girl soon!!  

How far along are you?

30 weeks and 1 day!

Gender:

GIRL!! 

How big is the baby?

This week, our sweet baby is the size of a summer melon, she is getting so big! 

Total weight gain:

I am 7 lbs up from my pre-pregnancy weight! Woooohooo!

How am I feeling?

I am feeling great! I have a good amount of energy considering I am barely sleeping (yay for pregnancy insomnia).

Maternity clothes?

Maternity clothes are my jam right now. Leggings, jeans, shirts, you name it, I'm wearing it. I've actually had some really generous coworkers give me their maternity clothes, which has been a lifesaver! I defintieyl don't want to me spending so much money on maternity clothes because I won't be needing them year round!

Favorite workouts:

I started doing 21 day fix a few weeks ago and am continuing on with the program in my March fitness accountability group! I am modifying some workouts for pregnancy, but overall I feel so strong being able to lift (light) weights and keep myself active! 

Stretch marks:

None and I hope it stays that way! I’ve been using bio oil and a “bump cream” I found on Amazon. I also just ordered some Cocoa butter too! My belly is itchy so I just keep moisturizing! 

Cravings:

No real cravings but I am getting hungrier and hungrier! I'm just adding more snacks throughout the day and sticking to my color coded containers for help balancing my meals!  

Sleep:

Sleep is terrible, no further comment on this one! 

What I miss: 

Working out more intensely, clothes shopping, and more than 1 cup of coffee/day! Especially with the lack of sleep!

What I am looking forward to:

I can't wait to hold our baby and look into her face!!! I just feel so blessed to be able to be on this journey. We are continually praying that baby Emma keeps growing big and strong and everything goes smoothly! 

Thank you all for reading these updates! It's been fun to share this journey with you all!  

Hello MARCH!

I can't believe that MARCH is in the title of my post. It's already March you guys. Where is 2017 going??? In 2 months, we will be meeting our sweet baby girl, and that seriously blows my mind. I feel like after May, I can't imagine what life is going to be like. All I know is that we are so in love with this baby already, so I feel like our hearts are just going to explode when we meet her! 

Since it's a new month, I am setting some  new goals! I'll be continuing some from last month and making some new ones for this month too! I share these monthly because they keep ME accountable, plus I hope to inspire some of you to set some goals as well! I love setting goals and that feeling of accomplishment when I reach them! I highly encourage it if you feel like you are feeling a bit directionless and want to focus your efforts more on things that matter to YOU!

1. Continue tracking my spending. I tracked my spending last month and...you guys...I'm embarrassed to admit but I spent $300 LESS in February compared to January! Just from tracking and holding myself accountable! A lot of times, I wouldn't buy something because I didn't want to have to open my app and write down what I spent haha hey it worked! So I'm definitely going to continue this habit! 

2. Sell our fancy camera. Last month I wanted to learn how to use it, but my husband and I decided that it isn't realistic for us to have a Canon SLR camera at this point in our life. It's in perfect condition (we only used it for about a week on our honeymoon!) so we will be selling it. If anyone is interested, let me know! 

3. Workout 6x/week. I finished Country Heat last month, so this month I am doing 21 day fix with my March Bootcamp group! I will be subbing out some of the workouts with Core de Force and Active maternity, two other programs that I have access to  a la Beachbody on Demand! Love being able to stream all their workouts! Since the weather will start getting nicer too, I hope to go on some more walks with my husband as well! And as always, listening to my body for those rest days!

4. Keep following 21 day fix portion containers. These containers have been a lifesaver for me during this pregnancy! So I'm going to keep following them in order to balance out my meals and make sure I'm eating enough for me and for baby Emma! 

5. Finish "Entrusted" Bible study. I have been doing this Beth Moore Bible Study for months and I am committed to finishing it this month! I love spending that quiet time with Jesus in the morning, and I know I need to make it more of a priority! 

6. Print pictures to frame up in our home! I have been wanting to do this for TWO YEARS you guys. So this is the month that I am going to get this done. My husband and I want to have some pictures up in our home from our wedding, honeymoon, and vacations, and I have just been lazy about it! So here is my accountability! 

7. Follow a cleaning schedule. I am usually a very clean and tidy person, OCD-style. BUT this pregnancy has changed things for me and my energy in the afternoons is just LOW. So I am going to make a cleaning schedule and stay on top of housework before it gets out of hand! 

AND as always, I will be sharing my journey with all of these on social media. Social media has been a great way for me to stay accountable to my goals by just sharing my life and journey and inviting others to join in! If you'd like to follow along, my Instagram is @tveenverano_RD and my Facebook page is "Tveen Verano RD." I do a ton of live videos on my Facebook page too, so check it out! 

If you have some goals for the month that you want accountability for, let me know! Share them in the comments below or contact me...we can help each other stay on track! Accountability is the key to success, so let's be buddies and help each other out! 

Have a great Wednesday you guys, and happy almost-SPRING!!! 

Recap: Week 1 of 21 day fix!

I can't believe I am one week down of doing the 21 day fix. And in my third trimester too! I'm feeling amazing and energized while doing this program, so I thought I'd share how my first week went! 

I started off the week with Total Body Cardio which is pretty much my favorite workout of them all! 28 mins of cardio intervals with weights leave you sweaty and feeling so accomplished at the end! Even modifying for pregnancy got me working up a sweat! The rest of the week's workouts were lower fix, cardio fix, and dirty 30 fix. Upper fix is done mostly lying on your back/with planks, which I can't do while preggers! So I did Body Beast arms instead (I love having access to all these different programs). Also, 21 day fix has Pilates and Yoga days, but since they have a lot of back and core work, I subbed those out with some Core de Force (Beachbody's martial arts workout), and Autumn's active maternity series. Having access to Beachbody on demand (basically Netflix for workouts!) makes it so easy to modify some things for pregnancy. I always always ALWAYS recommend my clients follow their programs from start to finish without modifications, but since I'm pregnant, I'm making some adjustments! I may even add some walks since the weather will be gorgeous, and rest days as I listen to my body and see what I need! 

Meal wise, I think I did pretty well! The first day doing the program, I had my gestational diabetes test. So I stick to protein all morning until I took the test in the afternoon, then had a big bowl of veggie green curry and brown rice for dinner! 

Breakfasts have consisted of spinach scrambles. I've been on an egg kick lately and I don't anticipate that changing anytime soon! Eggs have so many vital nutrients that are healthy for pregnancy, so I'm eating them up!

If you've been following me for a while, you'll know that ground turkey meat is a weekly staple for our home. My husband loves it, it takes 10 minutes to cook up, and it's easy to prep at the beginning of week! So most of my lunches last week were turkey, rice, salad, and fruit! 

For dinner, I chopped up some chicken sausage and potatoes, then seasoned with some cajun seasoning! Here is the recipe, it's super simple to make and tastes great as leftovers! 

Meals were delicious, workouts were on point, and I'd say I feel pretty motivated going into week 2! If you'd like to join me with this program, fill out this form and I will get in touch with you! There are spots still available for my March bootcamp that starts in a couple days, and we will be following this program and the meal plan! The accountability of these groups, plus the short workouts and easy to follow meal plan is what has kept time on track, so I highly recommend joining if you are interested! I'll be with you every step of the way!!

I hope you have a terrific Monday everyone! 

Calories vs. Nutrient-Density

Nutrition can be complicated...no? So much conflicting research and the onslaught of news and "experts" sharing their knowledge can get confusing, making us lose our confidence in our healthy eating choices. Well, I'm here to discuss a really SIMPLE way to focus on the foods you can ADD to your plate instead of what to avoid, and to focus on your nutritional bang for your buck, instead of the good ol calorie. 

Calories are great and all, but they aren't a good measure of how nutritious a food is. Just because a chicken sandwich is 300 calories, doesn't mean that it is nutrient-dense. What I mean by that is how much NUTRITION is in the food you are eating. 200 calories of low fat pretzels does not equal 200 calories of roasted broccoli. The broccoli is DENSER in the healthiest components that our foods could have, such as antioxidants, vitamins, minerals, phytochemicals, fiber, and a myriad of other components. These all function together to protect our bodies against cancer, diabetes, heart disease, aging, memory loss, and many other diseases. So you can see, the most nutritious foods we could eat are fruit and vegetables. They are dense in nutrition and low in calorie, so you get more health benefits bang for your calorie buck!

My professional opinion is to not focus so much on calories, but focus on the TYPES of foods you are eating. Which is why I LOVE the meal plan I follow now! (contact me if you want to get your hands on it too!) it is all about balancing out the different nutrients your body is consuming in theright portion so we get the most bang for our buck. By focusing on how much nutrition is in each food, not just the numbers and calories, we will start consuming powerful amounts of vitamins, minerals, antioxidants, and fiber that will boost our health. Eat mostly vegetables, fruits, grains, legumes, lean proteins, and healthy fats, and you will be well on your way to achieving health and vitality!

So as you go about your day, plan out your meals, and try to sift through the confusion that is "health news," focus on how you can make your meals more nutritionally DENSE by adding as many vegetables and fruits into your day as possible! The more of these foods you eat, the better you will feel, the healthier you will be, and the more energized and well-functioning your body will become. Here's to your health, and happy weekend! :)

Pregnancy: Weeks 24-26

I feel like SO much has changed since I last updated everyone on my pregnancy! I am getting bigger and bigger, but feeling so much better! Very thankful to God that my energy is back and I am feeling more like myself!

How far along are you?

26 weeks and 2 days

Gender:

GIRL!! 

How big is the baby?

This week, our sweet baby is the size of a butternut squash, which seems HUGE to me! 

Total weight gain:

I am finally 141! So I have gained 4 lbs since my pre-pregnancy weight of 137. 

How am I feeling?

I'm feeling pretty good! I have a lot more energy now, just getting bigger and getting used to having a big belly!

Maternity clothes?

Yup!!! I'm loving maternity leggings, they are so comfortable! My husband jokes that I am not going to want to wear normal clothes once the baby comes. But I DO miss shopping for clothes and kind of can't wait to get back into normal clothing. But for now, comfort trumps all. 

Favorite workouts:

Country Heat has been a lifesaver! I am streaming the workout on Beachbody on Demand (basically netflix for workouts!) and also get access to a million other programs as well! So I am doing Country Heat along with Beachbody's Active Maternity workout, and going on walks. I am so happy to be active again!

Stretch marks:

None and I hope it stays that way! I’ve been using bio oil and a “bump cream” I found on Amazon. I also just ordered some Cocoa butter too! My belly is itchy so I just keep moisturizing! 

Cravings:

I am having fleeting cravings that don't last long, so I rarely give in. The other day I craved Frosted Flakes cereal (a childhood favorite that I haven't had for 10 years!) but an hour later, they sounded disgusting to me so I never go them. I am trying to choose healthy foods when possible, but also giving into cravings from time to time. Everything I eat will effect baby girl, so I want to give her the best options I can!

Food aversions:

Still not a fan of red meat, but everything else has been sitting well! 

Sleep:

It is getting better some nights, then terrible other nights. I'm just rolling with the punches at this point!

What I miss: 

Working out more intensely, clothes shopping, and more than 1 cup of coffee/day! Especially with the lack of sleep!

What I am looking forward to:

Our next ultrasound is tomorrow where the will measure her and make sure she is growing on track since we have a velementous cord insertion. We will be checking on her growth every 2 weeks which is kind of nice because we get to see baby girl every 2 weeks! We are praying she still keeps growing big and strong!

Thanks for reading and for your sweet comments and prayers for our baby! It's been so exciting to see all the changes happening to my body with pregnancy. It is truly is a miracle! We can't wait to finally meet you, baby girl! 

February Goals & Intentions

We are one month DOWN in 2017...isn't that nuts?! Life goes by so fast, and this year isn't going to be any different. Being pregnant, I feel like I am more conscious of each week that passes by as we get closer and closer to our due date. I'm excited because we can't wait to meet our little girl, but I'm also anxious! I'm such a planner and this is a situation where I just have to trust God and can't plan out much since there's really no telling when she's going to make her appearance or how life will look once Baby Girl enters our world! We are so excited to meet her and my heart just bursts when I think about finally seeing her face! It's been such an exciting time for hubby and I, and we keep praying that everything goes smoothly and that God continues to bless us with a healthy baby girl! 

Since it's the beginning of a new month, my habit is to set goals and intentions to give myself direction and focus for the month ahead! I have a lot of big goals and big dreams, and these small, monthly goals help me take the baby steps required to reach my bigger goals. I love goal setting and that feeling after you CRUSH a goal and can check off that box. I blame my type-A personality! We dietitians are all type-A...so it is what it is! After brainstorming, prayer, and reflection, here are my goals for February 2017! 

1. Workout 6x/week. I am loving being able to workout again during this pregnancy! My doctor told me that I can walk, dance, and do any low impact workouts that typical pregnant women would do. No running or sprinting obviously, and I am listening to my body, but I have just been so much happier and have less anxiety since I've begun to workout again! I am in week 3 of Country Heat, an awesome line dancing program I started, and have begun adding some of the Active Maternity workouts on Beachbody on Demand (BOD) into my routine. If you don't know what this is, BOD is basically like netflix for workouts! Beachbody streams their programs online and actually has an all-access pass right now that give you access to every single program Beachbody has ever made, plus the 3 new programs they are coming out with this year! BOD has given me SO much flexibility with my workouts! I've been able to follow along with the Country Heat program, plus add some BOD exclusives, such as the Active Maternity workout series! I am loving being able to workout, so my goal is to continue to workout 6x/week! 

2. Follow the 21 day fix container system. I've been following the 21 day fix container system to actually help me eat MORE during this pregnancy (I am following the highest calorie bracket because....pregnancy) and it's been helping me balance out my plate and eat more nourishing foods! I've had a lot of food aversions during this pregnancy, and following this meal plan has helped me eat more variety and actually get over some of the aversions I've been having. I am going to continue on with my meal plan, especially since my challenge group is starting tomorrow and the accountability will make things even easier! 

3. Figure out how to use our fancy camera. While we were on our honeymoon, my husband and I splurged and got ourselves a Canon SLR camera. We took pictures with it in Hawaii, and since then it has just been sitting in a drawer in our bedroom. I want to take my picture taking skills up a notch and start playing around with this camera this month! This goal has been a long time coming, but now that I've written it out publicly, I HAVE to follow through, right? So expect to see some higher-quality pictures soon, folks! 

4. Practice gratitude every day. This is something I KNOW I need more of in my life. Counting our complaints is so much easier than counting our blessings, isn't it? I have found that, with the complications we have with our pregnancy, getting used to a new job, and the typical stresses of everyday life, I've stopped feeling grateful and really thanking God for His blessings. But if you stop to think about it, God's blessings are always overflowing! We should be thanking Him daily for His grace, mercy, and provisions. Which is why I want to start practicing gratitude on a regular basis by keeping a journal next to my bed and jotting down three things I am thankful for each and every day. By doing this, my mind will focus on the good in my life, and not the countless worries and anxieties I could conjure up at a moment's notice! 

5. Track my spending. Ok guys, this one is a biggy. Considering my OCD personality and my love of tracking things, you would THINK I would have this concept under wraps. But, I don't. Each month, I start tracking my spending, only to stop by the 5th or 6th and then wonder where all the money went! Well, this month I am going to REALLY track every dollar spent and evaluate where I am spending my money, which in turn shows where my priorities lie. My hope is to be able to better budget my money and be a good steward of the blessings God has given me! 

If you'd like to join in with me on any of these goals, please comment below and let me know! I'd love to have the accountability and buddies to check in with! Goal setting and following through gives us such a sense of accomplishment and direction, so I hope that you will join along this month! And if these goals don't jive with you, set some of your own based on how you want your life to be! And above all, trust the Lord with all of your desires. We make plans, but God knows which path we should take and He will lead us in HIs way if we let Him, because His way is the best way! 

Happy February, y'all! 

Daily Manna: Bring on the Eats!

Good morning everyone! Can you believe it is already the end of January? I sure can't! This year is already flying by, and before we know it my husband and I will be welcoming our sweet baby girl to our family! I'm 25 weeks pregnant this week, so only a few short months left...we are so excited!

It's time for another daily manna post over here! I love doing these daily eats posts because it helps me share what I typically eat and hopefully motivates people to stay on track. BUT I also want to show that I am a real person and don't eat 100% clean 100% of the time. I nourish my body to the best of my ability, making sure I fill up on enough of the good stuff to balance out the treats! 

So on this particular day, I woke up, did my country heat workout (I'm on week 3 of the program and loving it...so pregnancy-friendly) then whipped up breakfast!

2 eggs with fruit and a side of herb flatbread I made! This is called manayeesh and it's delicious! It DID give me heartburn after though...so I guess it didn't agree with my pregnancy! :( so sad...

I got hungry soon after breakfast, which has been happening on some days! Some days I am ravenous and other days I forget to eat...but I'm trying to stay on track as much a possible! Mid morning snacks included string cheese and chopped veggies!

I bought real carrots this week instead of baby carrots and oh my, they taste so much better! I came home from the store and peeled and cut them immediately so they are just as convenient as baby carrots, but so much tastier!

Lunch time came early as well since I was dealing with the hunger beast, so I chose to embrace it! Lentils and quinoa seasoned with garlic and cumin, and a yummy salad with greens, pecans, apples, tomatoes, and a sweet onion dressing!

After lunch snackage of banana with yummy almond butter, and some sweet potato chips when I got home! 

For dinner, I whipped up some herb salmon with some veggies and potatoes! I had already cooked the potatoes in bulk Sunday (yay for meal prep!) so I just had to cook the salmon and sauté the veggies and we were good to go! I love easy weeknight dinners, and meal prep makes it possible! 

And for a late night snack, my husband and I finished off some pineapple we had before I could snap a picture...so sorry! But it was delicious!!  

It was a yummy day of eats, and I love that all of this followed my meal plan and kept me and my baby girl nourished and full! It feels SO good to put good food in our bodies! And you can do it too! The more good food you eat, the more good food you crave...trust me! ;) I hope you all have a fabulous Tuesday and eat some yummy things too! 

4 tips on How to Follow Through and Reach your Goals

How many times have you started off a new week, month, or year with a list of goals and intentions for your health, only to fall off the wagon in a few weeks? It's so easy to start programs isn't it? And yet it is the hardest thing to finish them and follow through.  I went through years and years of not finishing what I start, and still do from time to time! I'm the queen of self-sabotage, doubt, and fear. But I also know there is a strong woman inside of me that is capabale and determined! I believe all of us have these two sides and we have to pick every single day which version of ourselves we want to be. And for me? I want to be a person of integrity, strength, and determination. Over the years, here are some ways I've been able to stick to my goals and follow through on what I say I am going to do! Because we are what we do, not what we SAY we are going to do! ;) 

1. Accountability!

I never was someone who finished what she started until I became a Beachbody coach and started finishing workout programs from start to finish. I had never done that before!! But the motivation to stick with it, plus the inspiration from the team of coaches I am a part of, helped me follow through with what I was doing. Heck, that's one of the main reasons I joined back as a coach! I wanted the accountability for myself and the motivation I felt as part of this community! Plus, paying it forward to my clients is basically the best feeling in the world! If you need accountability, I'm your gal and host monthly accountability groups JUST to help others gain the confidence to stay on track! Click on the "work with me" button above for more info! 

2. Be aware of your excuses.

Most of the time, the reasons we tell ourselves that we "can't" workout or "can't" eat healthy are just excuses. Be aware of when you have legitimate reasons to not stick to your plan, or when you are making excuses and sabotaging your progress. If you are sick with the flu or have an injury, by all means, take care of yourself! But you CAN still put nourishing foods in your body, you don't have to throw in the towel completely! If you really want what you are working towards, you will find a way to make it happen. Wake up earlier to get your workout in, pack snacks with you instead of stopping at a drive-thru or bakery...plan ahead so you don't have a reason or excuse to fall off plan! 

3. Break up your goals! 

If you need to lose 50-75 lbs, that may seem overwhelming! Start small and break up your goals. For example, set a goal to lose 10 lbs in the first month instead of 50 lbs in 6 months.  If you want to workout in the mornings, start small by making it a goal to set your workout clothes out the night before. Plan your meals 3x/week instead of starting to cook gourmet dinners all of a sudden. These small baby steps will reap big rewards, and small positive actions will lead to bigger lasting change! 

4. Celebrate victories!

Celebrate every victory you experience on your journey! If you worked out before your family got up, give yourself a pat on the back! If weight loss is your goal and you lost weight, no matter how much, celebrate that. I'm a firm believer in celebrating our wins. You can even reward yourself with a mani/pedi or new outfit, but please don't reward yourself with food! You don't "deserve" a donut or junk food, you deserve to feel nourished and healthy! Rewarding with food will just set you back, but celebrating your wins will give you more confidence to keep pushing towards your goals! 

As we enter the second month of the year, stay strong with your resolutions and intentions for 2017! I hope these tips and tricks will help you realize that you CAN follow through on your goals and live a healthier, happier life!