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! 

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!