Joyful Wellness Coaching

07/24/2026

03/26/2026

Many of you have asked what bagels I eat, so here they are, the Sola Everything Bagels!

I don’t eat much gluten, but if I do, it’s one of these. My body actually tolerates them really well. They’ve got a good amount of protein, no added sugar, and plenty of fiber, honestly, they taste great too!

I’ll usually have one with my protein shake and that’s my quick, balanced breakfast fix.

Calories: 325
Carbs: 10G
Fat: 10G
Protein: 46G

(Highly recommend if you’re looking for a lighter bagel option that still feels like the real thing.)

03/25/2026

Absolutely obsessed with this little squeegee vacuum. If sliced bread and happiness had a baby, it would be this thing 😁

03/25/2026

Mid morning snack...

Calories: 250
Carbs: 24G
Fat: 6G
Protein: 22G

01/12/2026

Progress photos > your mirror.

From 2017 to now (tomorrow is 9 weeks since I started lifting again), I kept telling myself “nothing is changing,” but these side‑by‑side pics prove otherwise.

Bat wings are gone, my back muscles are finally showing up, and I’m getting stronger and more defined every single day.

Take the pictures even when you don’t like what you see.
Save them even when you feel stuck.
Look back on them especially on the days you want to quit.

You won’t see the tiny changes from week to week, but years of showing up add up in ways you can’t see until you put the photos next to each other.

Same person, new strength — keep taking those progress pics and keep going.

01/11/2026

When I woke I had 5mg Creatine and a 30G protein shake. Now im having my first real meal at noon.

It is...

2 Oz. Turkey Sausage
1 Egg
140G Egg Whites
28G Fat Free Cheddar
2 Slices Carbonaut Seeded Bread Made Into French toast
2 Tbs. Waldens Sugar Free Syrup.

About to hit it hard at the gym in an hour 💪 🏋‍♀️😁

01/10/2026

01/09/26 – What I Do & Eat On A Work Day

4 a.m. wake up.

5 a.m. gym sesh: preacher curls, triceps, and lots of squats.

Busy work day means everything has to be grab‑and‑go, but I still hit my macros. I pack a cooler every single day so there are zero excuses and zero guessing.

Today’s fuel:Chomps turkey stick, MadeGood granola bar, Quest chips, and Quest protein bar for quick snacks between clients.

Big loaded salad with chicken, lettuce, salsa, and Greek yogurt for my main meal.

Dymatize ISO100 Clear, Jocko Mölk shake, Premier Protein, plus creatine and collagen for extra protein and recovery.

Bloom energy drink rigjt before i walked in gym, 3 full cups of coffee and plenty of water in my water bottle x4 to keep me hydrated and moving.

Totals for the day:
198 g protein
86 g net carbs
29 g fiber
30 g sugar
53 g fat

This is how I stay prepared, stay fueled, and stay consistent—even on my busiest days.

If you want help building a work‑day plan that fits your macros and your schedule, drop a “COOLER” in the comments or DM me.

01/06/2026

Feb 25: 184 lbs ➡️ Jan 26: 152 lbs.Today marks 8 weeks of showing up for myself with consistent strength training and very minimal cardio. The scale is cool, but the real win is the discipline, mindset, and confidence that came with it.

Doing before and afters helps you see what your mind sometimes doubts, especially on the days you feel like nothing is changing. Progress is happening even when it feels slow—results happen over time, not overnight.

If you’re in the thick of it right now, keep going. Future you will be so thankful you didn’t quit.



progressnotperfection keepgoing strongertoday

11/04/2025

This is a snapshot of my typical workday cooler! Inside, you'll find everything I need for a busy day, including 127g of protein that’s part of my daily 150g+ protein goal. When work gets hectic, grab-and-go meals like these keep me fueled and ready. Then, when I get home, I switch to a clean, whole foods dinner to keep my nutrition balanced and on point. Staying fueled and healthy on-the-go doesn’t have to be complicated!

10/03/2025

Since January, I’ve lost 55 lbs and I’m building muscle! 💪
This time around, I chose not to reward myself with food, but with things that truly make me feel good. Each milestone came with something special—new jeans, clothes, nails, a tattoo, and now my hair. 💇‍♀️

It felt so good to treat myself today. Here’s to celebrating progress in ways that keep me motivated and moving forward! 🥰

Made it to the 140's. Haven't been there since prolly early middle school!