#thewellnessproject

MOST RECENT

🙃 If you want a healthy body, you have to put healthy food into your body. Seems simple enough, right? 👀 But it is not made easy for us to do so. With the constant barrage of junk food advertisements, the promise of quick “healthy” microwave meals (that are actually garbage), diet drinks, and aisles and aisles of supplements (many of which are not even able to be absorbed by the human body- figure that one out 🤪) it is very difficult to know who to trust when making healthy food choices for your family. 👩🏻‍⚕️ Your family doctor tells you that you have high cholesterol, pre-diabetes, hypertension, need to lower your BMI, eat better, exercise more and take this handful of pills, but what does that even mean to someone new to a healthy lifestyle- to eat better and exercise more? How much is enough to make a difference? And how will I know if my lifestyle changes are to credit for the changes or if the medication is? 👨‍👩‍👧‍👦 I don’t have the answers. I know the balance my family tries to follow and I share that with you through social media. I try to consume as much high quality research, podcasts, and journal articles to share relevant info with you, but sometimes I seem like a lunatic because my ideas are considered extreme by the Kraft Mac and cheese, Pop-Tart, and Diet Coke consuming majority that makes up our country. 😪 🤷🏻‍♀️ Ok, Toni, then what’s your point? 👉🏼 YOU have to take responsibility for what you know, what you consume and for what you provide to your family. 👉🏼 YOU have to make the changes when you find out that there is cancer causing glyphosate in your children’s breakfast cereal. 👉🏼 YOU have to give enough 💩s to search for the truth. 👊🏼No one is coming to save you 👨🏽‍💼Not the government 👨🏻‍🔬not the food companies 👨🏼‍⚕️not your doctor. You only have YOU and hopefully a tribe of friends and family interested in learning and sharing resources with you. ✌🏼
#thewellnessproject

🙌🏼 I had an awesome conversation with one of my challengers last night. She had just come home from vacation, had already showered and was ready to crawl into bed when she reached out to tell me she’d be skipping her workout that night. 👉🏼 I said, “Girl, the bigger your excuses to not do it, the bigger feeling of pride you’ll feel when you get it DONE.” Her next message to me was a picture of herself in her workout clothes ready to push play. 🤜🏼❤️🤛🏼 💜 I love this little community of support we have built. Today, when I was feeling all crampy, and bloaty, and had every intention of skipping my workout, I thought back to that conversation, changed my clothes and got it DONE!
Ladies, you know what a challenge it is to get up off the couch when you feel like that, right? So tonight- I am feeling a BIG bloated (😆) sense of pride! 👯‍♀️ Later tonight, I will be posting an invite for beginners to join our supportive community. THIS is your chance Momma! No more sitting on the sidelines. No more letting your excuses win. The bigger your excuses, the prouder you will be when you take that first step! 🤜🏼💜🤛🏼 Thank you for the inspiration Claudia 😘
#thewellnessproject #flexfriday

💗 This is a quote from a personal development book I read recently called Girl, Wash Your Face by Rachel Hollis.
If you are struggling with pretty much anything (aren’t we all?), and can handle a fresh, honest approach to personal development, this is a must read.
#thewellnessproject

“I just can’t seem to get healthy because I’d have to cook separate meals for Austin”, or “I don’t have enough time to exercise because I feel guilty I am not spending that time with Austin.” 🙄I use to say this crap and believe it. Later, once I made the decision to get healthy, hindsight was clear as day. I was using him as an excuse to not do things that I thought would be difficult. I blamed him. Putting your kids first is noble though, right? I pretended to believe that one too. 🌱Making the decision to get healthy has made me a better role model, more patient, more energetic, happier and more likely to stay alive longer. All things that benefit my kids, and all it took was 25 minutes a day of exercise. 🥦 Oh! And I didn’t make separate meals. If becoming healthy was a priority, I had to figure out a way to make healthy meals we all would eat. Cause really, if I don’t want to put it in my body, why the hell would I put it in his? I had to choose to find a way, or rest on my excuses. 👶🏼 Thankfully, Kendall will never know me as the woman I was when I was 50 pounds overweight and using my kids as an excuse to stay there. It did take some re-teaching with Austin, but now, he also understands the importance of healthy food and exercise. He was 4 when I made the decision that I was done feeling uncomfortable in my life. 💥 I tell myself this often——> *Whatever you are doing now, make dang sure it’s what you want them to be doing when they are an adult.* Their metabolisms are furnaces right now. They exercise by playing outside or playing sports, but one day that ends, and that is when they will think back to the foundation that I set for them now. I want them to lead healthy and fulfilling lives so I have to show them how. ☺️What I say is no where near as important as the example I set. 🙌🏼 If I can do this, if hundreds of moms I have worked with can do this, YOU CAN do this. You just need the tools. I will show you how, the healthy way, when you are ready ☺️ #thewellnessproject

🍳 Mozzarella and Egg Breakfast Sandwich 🧀
For an easy, healthy egg breakfast sandwich, try this one made with roasted peppers, basil, and mozzarella cheese. Prep Time 10 mins
Cook Time 5 mins
Total Time 15 mins
Servings 1 sandwich
Calories 351 kcal

Ingredients:

1 large egg
4 large egg whites
1 Tbsp reduced-fat (2%) milk
Nonstick cooking spray
2 Tbsp chopped roasted red bell pepper
2 Tbsp chopped fresh basil
ground black pepper (to taste; optional)
1 slice part-skim mozzarella cheese (½ oz)
1 whole-wheat English muffin , split, toasted

Instructions

Combine egg, egg whites, and milk in a medium bowl; whisk to blend. Set aside.

Heat small nonstick skillet, lightly coated with spray, over medium-low heat.

Add eggs; cook, stirring occasionally, for 2 to 3 minutes.

Add roasted red bell pepper and basil. Season with pepper if desired; cook for 1 to 2 minutes, or until set.

Top muffin half with cheese, eggs, and second muffin half.

Enjoy! 😘
#thewellnessproject #healthyrecipe

🙃You can take breaks. ☺️You can go slow. 🤬You can swear.
😓You can cry. 💕 But to be that girl you want to be, you have to take the first step. Sitting there watching everyone else work at what you are wishing for doesn’t work. 💁🏻‍♀️ You have to take an honest look at that beautiful chick in the mirror and ask her- Who does she really want to be? Is it the girl that’s staring back at her? Is that girl too afraid to dream? To set goals? To put one foot in front of the other to make those dreams reality?
Will it be easy? Nope. But being faced with the reality that you are the only one holding you back, is a thousand times harder. You just don’t realize it yet. 🙌🏼 At the end of those 30 minutes everyday, you get to celebrate you and the decision you made to fight for the chick you want to be. You get to embrace that it was hard and be proud of yourself for doing it anyway. Little by little, a little becomes a lot. 🤗 Here’s the secret- everyone can do it. Everyone. Me. You. Your grandmother. Everyone. 🎉 🥂 How much would your life change if you celebrated yourself every. single. day?

#thewellnessproject

I am not the best.
I am not the best wife, mother, daughter, sister, friend, interpreter, counselor or coach.
I am not the fittest, don’t eat the cleanest, am not the smartest, most organized, prepared or punctual.. But, I am committed to growth and learning. I am committed to practicing and failing forward.
I promise to always make sure that I am operating with a full cup so that I can pour into others.
I take full responsibility that I am where I am in this very moment because of all of the choices I made leading up to it.
All I can be is MY best. All I can be is better than I was yesterday.
#thewellnessproject

🌱🙌🏼 Pretty soon I will be posting the invite to my next virtual bootcamp (🤫 it starts 8/20 😉) Please have a good chat with the chick in the mirror and tell her it’s time. After that, have a chat with me and I’ll put you on my list 😘 *Beginners strongly encouraged* !
Bonus points if you notice Kendall’s spill in the video 😂

#thewellnessproject

My 4 year old has been running around repeating the phrase “well, here goes nothing!” #thanksstarwars
But that’s exactly how I feel today.
Vacation nutrition was not on point (or even really close.👎 I lived in bacon, tomato sandwiches, Oreos and ice-cream.
And it was delicious but after a few days I started feeling crummy.

I’m ready to give my body a good refresh and kickstart for week 4 of my program!
Today is Day 1 of my “cut the crap” 3 day cleanse.

Follow me the next 3 days to see what I’m eating on this plant based cleanse and what kind of results I am able to share!
Starting with water first .
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#3dayrefresh #detox #cleanse #fitness #healthylifestyle #fitnessjourney #reset #3daystogo #healthyeating #3daycleanse #vegetables #eatclean #fitnessmom #loveyourself #cleaneating #boymom #refresh #mindfuleating #noexcusas #healthyish #fitnesswomen #selfcare #fitfam #thewellnessproject #healthybody #proverbs31woman

🌱 My 3 day cleanse was a great success! Not just because of the weight loss, but because I feel healthy again. I have a fresh clean start and am back on track! 🤜🏼🍦🤛🏼 My sugar cravings are gone- and thank goodness because they were fierce. Pint of Halo Top a day fierce. 🎈 Bloat gone. ⚡️Energy up. 😁 Life is good
Could you use a fresh start? I know someone who can help you with that 😉
#thewellnessproject

📆 A quick reminder: Insanity Live w Toni is cancelled tomorrow for the Kingston waterfront festival. 🙌🏼 Can’t wait to see you all next week 8/18 at 9am to get our sweat on at Gray’s Beach!
#insanitylivewtoni #thewellnessproject

🏈🍎 I am building up my arsenal of healthy, quick, easy, before football practice snacks for my little man.
Do you have a favorite? Healthy kid-friendly suggestions much appreciated!
Pumpkin Pie Energy Bites Prep Time 20 mins
Cook Time 0 mins
Total Time 20 mins Servings 8 servings, 2 energy bites each

Ingredients:

1 cup pitted dates
Warm water
½ cup raw pecan halves (or pecan pieces)
⅓ cup canned pumpkin puree
¼ cup unsweetened coconut flakes reserve small amount for garnish
1 tsp. pure hazelnut extract or pure maple extract
1 tsp. pure maple syrup
2 tsp. pumpkin pie spice
1 pinch sea salt or Himalayan salt

Instructions:

Place dates in a medium bowl; cover with water. Let soak for 10 minutes. Drain. Set aside.

Place pecans in food processor; pulse until finely ground.

Add dates, pumpkin, coconut, extract, maple syrup, pumpkin pie spice, and salt; pulse until well mixed.
Place in a medium bowl. Refrigerate, covered, for 30 minutes.

Using clean hands, roll into tablespoon-sized balls; roll in reserved coconut (if desired). Store, refrigerated, in airtight container.

Recipe Notes:

Store leftover energy bites, refrigerated, in an air-tight container.
Maple extract can be substituted for hazelnut extract.

Enjoy! 😘

#thewellnessproject #footballmom

🤜🏼💕🤛🏼 #thewellnessproject

Mindful eating ✨🧘🏻‍♀️ bringing presence to our meals ✨🥦 .
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Today we practiced a mindfulness technique using an apricot! The students sat comfortably and engaged in a mini- meditation; focusing on tastes, textures, flavours and feelings ✨ we have spent the last 2 weeks mastering chewing and feelings towards food.. and are now slowly moving into portions and how to build nourishing meals and snacks. I think it’s so important to not only focus on why we are eating but how we are eating.. who is present with us? And what feelings or emotions surface for us during these times. The students couldn’t believe the taste change within their mouth the longer they chewed with many divulging they generally consume meals and snacks in about 3 bites. I love that I am able to bring these kinds of lessons into the classroom and give these kids a much needed break from their daily routine for some self exploration ✨🌸 #thewellnessproject

💕 Are you a planner, or a spur of the moment type of gal?
Today we took a spur of the moment dip while at the playground (hence the no swimsuit thing 🤷🏻‍♀️) Austin was embarrassed and kept a healthy distance pretending to not know us 😏. #whatevs
I guess I am a healthy combination of planner and spontaneous. Working for myself requires a significant amount of planning, but for me, Momming requires a level of spontaneity to keep my kids thinking I’m fun (and slightly wacky 😜) 💕I so admired Kendall’s innocence and ability to truly 100% be in the moment and not give a flying fruit loop what anyone thought about the great time she was having. #goals

#thewellnessproject #beachbum #adultsworrytoomuch

Elevate your mind to a level where it could embrace calmness while in the middle of a storm // Feed your soul until you find yourself appreciating every moment you're alive, and warm.
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#yoga #practice #breathing #technique #beach #sunset #commitment #motivation #inspiration #calm #meditation #tranquility #warm #happy #moments #thewellnessproject

💫 Once upon a time, I was a little girl with big dreams. I battle daily with the woman I am now and how I’ve allowed the world to shape those dreams. 💫 The world has tried to put me in a box of what success looks like and the steps I should take to get there. 💫For me, success does not look like a cubicle, does not answer to a boss (except me and sometimes Kev ;) ) and refuses to waste my life waiting for the weekends. 💫Is building an online business, a counseling practice and interpreting practice challenging? Yes. Have I been met people who are convinced that the 9-5 is the only way that think I’m nuts? Heck yes! 💫But I have also learned that nothing worth anything comes without a bit of challenge. I embrace the challenge and allow it to grow me, because the only thing scarier than growing and changing- is staying exactly the same or fitting in a box. 💫I have decided to define my own success. I am responsible for paying my bills. I am responsible for answering to my family’s needs. Are you where you want to be? Are you wishing your life away for your next vacation? 💫You get to do this thing called life exactly one time. My plan is to do it on my own terms. All week AND on the weekends
#thewellnessproject #throwbackthursday

One of my favorite things to share with all of you are my food creations.
I absolutely love new recipes and cooking. Meal planning and prep has become so simple for me now, but wasn’t in the beginning when I started this lifestyle.
Today I wanted to share this fun salad combo incase you needed some new ideas. 🥗BLT pasta salad 🥗
Here’s what I used:
Romaine lettuce
Vine ripe tomatoes
Bacon
Avocados
Gluten free pasta( I put some yogurt ranch dressing on it and also some Italian seasoning)
Salt and pepper to taste. This combo pairs well with ranch dressing.
I’m always happy to answer any meal planning/ nutrition questions you might have. If you have been wanting to ask me something drop your question below and I will answer it shortly. 💕

It’s Wednesday! So that means it’s cleaning day! So to get my day started I ningxia like a #ninja. Today I’ve added 2 Drops of Lemon Vitality to my #ningxia for additional wellness support!
#younglivingessentialoils #summer2018 #backtoschool #wellnesswednesday #energy #humpday #ninja #momlife #cleaning #wednesday #homeschoolprep #healthylifestyle #happykids #healthymom #happyfamily #family #wellness #thewellnessproject

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