Friday, November 24, 2017



Hi, Big news…
I know I don't typically use the blog to share with you exciting things going on but this is huge!

As you know, it’s Black Friday. Anyone can offer a 20% off or buy-one-get-one deal. But what if I told you about something totally unique, awesome, and honestly, a little crazy.

(Seriously, when I first heard about it, it blew my plant-based mind!)

For the past few years Matt Frazier, from No Meat Athlete, has put together a  No Meat Athlete Black Friday Bundle and this year…

Ready for it?

The No Meat Athlete Black Friday Bundle includes plant-based fitness & habit guides, meal plans, and cookbooks from 21 of the top plant-based authors and fitness & cooking experts online.
Many of my clients, friends and family ask me how I learned all I know about veganism and fitness, and some of these great resources are how I gained much of my knowledge. Look at this lineup of products...FOR 90% OFF.

This year’s bundle includes:

Nutrition eBooks, Cookbooks, Seminars, and Programs
  • Health Made Simple by Matt Frazier and Sid Garza-Hillman
  • The Dairy Detox from Michelle Cehn and Allison Rivers Samson
  • The 30-Day Vegan Challenge by Colleen Patrick-Goudreau
  • The Get Loved Up 7-Day Holistic Health Challenge by Koya Webb
  • Dude, Where Do You Get Your Protein: The Complete Guide for the Plant-Based Endurance Athlete by Jackson Long and Aaron Stuber
  • Pastry Master Class with Chef AJ: Desserts of the Stars
  • Webcasts of Chef AJ's Healthy Taste of Sacramento Conference
  • Eco-Vegan Pal by Whitney Lauritsen
  • Vegan Fitness Food by Crissi Carvalho
  • Plant-Powered Dressings by Dreena Burton
  • Approaching the Natural by Sid Garza-Hillman
  • Healthy Organic Vegan on a Budget by Whitney Lauritsen
  • My Health Hustle from Jason Wrobel
  • Easy Recipes for Busy Parents by Shoshana and Adam Chaim
  • Meal Planning Mastery by Shoshana and Adam Chaim
  • 12-Minute Kitchen Starter Kit from Matt Jager
  • Jacked on the Beanstalk by Samantha Shorkey
  • The Food Pharmacy Family Favorites: Hearty Plant-Based Recipes Everyone Will Love by Evelisse CapĆ³ and Elisa Burgos
  • Presentations from Remedy Food Live from Rich Roll, Chef AJ, Michael Greger, Jason Wrobel, Brenda Davis, and Matt Frazier

Fitness eBooks, Courses, and Programs
  • Plant-Based Muscle by Robert Cheeke and Vanessa Espinoza
  • Shred-It by Robert Cheeke
  • 8 Week Beginner Weightlifting Program from Christy Morgan
  • The Vegan Muscle and Fitness Guide to Bodybuilding Competitions by Derek Tresize and Marcella Torres
  • Two Next Level Runner Units by Doug Hay: Building a Consistent (and Sustainable) Running Routine and Perfecting Your Running Form for Power, Efficiency, and Speed

Mindset Programs and eBooks
  • 47 Strategies to Be Insanely Productive from Jeff Sanders
  • Raising Healthy Parents by Sid Garza-Hillman
  • Healthy Habits 101 Course from Luke Jones

All together that’s over $1,351 worth of plant-based fitness and cooking products for a crazy low price that I don't even want to type in an e-mail.

You just need to check it out now because this is going to be over soon: Click Here To Check It Out

In Health,
-Anna, The Wonder Vegan

P.S. If you scrolled here instead of reading this message, there's a crazy plant-based fitness product sale going on today that you need to take a look at: Best Deal Ever!

Thursday, February 9, 2017

Looking For Accountability?

The 3dots - Fitness App! 
How many times have you set a goal for yourself only to find that within a few days or weeks you've all of a sudden found yourself faltering? Sometimes the hardest part of reaching your fitness and health goals is just finding a way to keep yourself accountable. When we are held accountable, our goals stay in the front of our minds instead of getting buried by other thoughts, responsibilities, and stresses. 
I've learned this the hard way by trial and error, trying different goals, methods to reach them, and varying levels of intensity. But- I've always been most successful when I have someone or something to interact with, give me new ideas, and keep me on track. 
This is why everyone who wants extra motivation, accountability, and fun loves the 3dots - Fitness app! 
So how does the app work? There are challenges to choose from each day related to healthy food, exercise, and mindset. Once you choose a challenge, you have 24 hours to complete it. 

For each challenge you complete, you earn dots, which can be "cashed in" for various healthy items such as workout plans. It's a completely free way to have endless new ideas to keep you on track.
Even before you earn enough dots to get workout plans and other items, the 3dots website, has plenty of articles and tips to follow ❤️. 
Let me know when you download it so I can add you as a friend, and keep your eye out for the challenges I've written on there! (P.S.- my favorite part about the app is probably that the creator is vegan!! But it is an app that is well rounded for everyone!). 

Wishing you motivation, -The Wonder Vegan  

Wednesday, January 11, 2017

Are You Doing This for Looks?

Most of the information I see related to diet and fitness has a major focus on  physical appearance changes... "30 days to abs," "10 day shred," "lose 7 pounds in 7 days," etc etc etc. And it makes sense... that is what catches people's eyes and is "sexy" in the media and marketing world. 


Often times we feel tired, foggy, achy, or just have an overall "heavy" feeling. We may even feel anxious or depressed. It has largely been accepted in mainstream society that all of these feelings are accepted as "normal" or just part of what comes along with the daily grind. 

While your feelings may partially have to do with life in general (i.e. a stressful job, home life, medical history), the food you eat and the amount of exercise you perform can play a HUGE role in emotions and energy level. 

Harvard University Health Blogger Eva Selhub discusses one connection between food and the brain*, stating that about 95 % of serotonin is produced in the gastrointestinal tract (your gut, yo.) 

What is serotonin, you ask? Oh, just a little floaty neurotransmitter in your body that is partially responsible for keeping certain things in check like sleep, mood, appetite... 

Additionally, serotonin plays a large part in allowing our digestive system to function properly, assisting in muscle contraction during digestion, as well as pain, nausea, and vomiting signals. 

Quick side note: serotonin can't cross the  blood-brain barrier all by itself to help our mood- it needs it's BFF tryptophan to help it do that. 

Soooooo what can we do to give our bodies serotonin? Eat! -fruits and nuts such as pineapple, walnuts, banana, and kiwi just to name a few. 

What about tryptophan? Eat! Carbs, bananas, nuts, and beans! 

Oh and guess what else. Exercise has been found to increase serotonin levels too. Surprise! (Can you hear my sarcasm?)**

SO. Here's a big problem in the dieting and exercise world. If you're starving yourself of carbs because you think the only way to achieve your desired look is to go low-carb, you're messing with your own head. Literally. 

There's so much more to this topic to dive into, but I'm not writing a thesis on it. Long story short ... If you're eating or following a certain plan just for looks and don't care if you're being "healthy," or if you aren't eating healthy and exercising at all, you're really selling yourself short. A healthy lifestyle is worth so much more than looking good... It can really rebuild you from the inside out. Trust the process and give yourself the chance to feel better than "just getting by." 

-The Wonder Vegan 



Wednesday, December 28, 2016

Are You Uninspired?

There's a popular mindset that if we are going to be successful, we have to suffer in some way or say "yes" to every task presented, until we're completely overworked, uninspired, and exhausted. It's as if the majority belief is that if you haven't suffered, you don't deserve success. 

Do you know that isn't true?

You are allowed to believe in yourself, follow your dreams, and enjoy what you do. The most important thing is believing you are capable of achieving your dream. 

Being in a job you don't like, but that "pays the bills" is widely accepted- it doesn't challenge the status quo, and to credit all of us who are, or have been there, it takes self discipline and maturity to continue work you don't enjoy so that you can support yourself and/or your family. 

What many are afraid to believe or accept, is that you don't have to say "yes" to everything that presents itself as a safe way to make money or go farther in your current job. Often times, we can be so worried about not being financially stable, that we accept any responsibility or opportunity thrown at us until we are spread so thin that we're unable to do anything well. 

You're allowed to be obsessed with a goal/dream, and you're allowed to work toward it. The responsibilities you choose to agree to are allowed to be streamlined and leave you with enough free time to work on your dream. It's ok to say no. 

Now I'm not saying quit a job you hate immediately and end up homeless, BUT. No matter how draining your current situation my be, you can fill yourself up with energy if you begin making small steps to work towards achieving your passion. 

Have you ever seen the quote: "you're not tired, you're uninspired?" 

Being in an unhappy personal, professional, or life situation can leave us feeling completely hopeless and numb, and it's up to you to stop accepting that reality. It's up to you to start mapping out how to reach your real-life, awe-inspiring, passion-filled goals. 

So, what are you willing to do for YOU? 

~The Wonder Vegan 

Sunday, December 11, 2016

Self- Fulfilling Prophecies

Self-Fulfilling Prophecy: positive or negative expectations about a situation, event, or person, in which your expectations may affect you or someone else's behavior in a way that causes the expectations to occur. 

Example: expecting a person to be unkind based on how they look, you may (consciously or unconsciously) treat them in a way that causes them to act unkind.

Example: a person begins college, all the while telling themselves they aren't "smart enough/ good enough/ meant to" finish college. They may be more likely to drop out of college that someone who believes in themselves.  

Sometimes the things we tell ourselves can be so powerful that we really think they're a non negotiable truth. Our thoughts are so powerful that way. We believe there's no way around things so we don't even try.... We believe we aren't capable of
something so we don't even try to  challenge it, or we challenge it / try, all the while telling ourselves we can't, and therefore we don't... which reinforces our original thought. 

It's a hard hamster wheel to jump off of... but what would happen if we told ourselves incredible thoughts that were encouraging/positive / inspiring? 

Food For Thought, -The Wonder Vegan

Friday, December 2, 2016

5 Ways to Get to Your Early Morning Workout

Sometimes, the hardest part of getting your workout in is just getting started or getting to the gym! Here are 5 tips that may make it easier to get going. 

1. Sleep in Your Gym Clothes. When we're tired, the more steps it takes to do something, the less we may want to do it. If you wake up already dressed for the gym, that's one less thing you have to do before heading out the door. 

2. Set your Coffee Pot On a Timer. When it comes to early mornings, it's not that we hate the morning itself, it's the being tired that we despise! If you drink coffee, have your coffee pot timed to start a few minutes before you wake up. If you 
have another favorite caffeinated drink, prep it the night before or set a cup/bottle of it next to your bed. 

3.  Make an Appointment to Meet Someone There. This should be someone you wouldn't want to disappoint (best friend, trainer, etc). Even if we aren't in the mood to show up for ourselves, we can be much more likely to show up if it makes or breaks another person's morning. 
4. Plan Your Workout Ahead of Time. Indecision or being intimidated by too many choices can keep us away. If we decide the night before exactly what exercises we are going to do, we can enter with a plan of action. (If you're new to the gym, don't be afraid to ask for a tour when you sign up, so you can scope out where different equipment is). 

5. Journal How you Feel After you Complete an Early Morning Workout. It will help you remember next time that waking up and accomplishing your crack-of-dawn workout felt so much better than sleeping in. You only regret the workout you didn't do!

Monday, November 28, 2016

What Do you See When you Look in the Mirror?

This morning I looked in the rearview mirror as I was driving to work, and for a moment, I saw the timid little girl I used to be, with ears that she hadn't grown into yet and droopy bedroom eyes. 

I saw myself through the eyes of that little girl, always feeling like somehow there was something wrong with me or that I wasn't like everyone else. It was a story I told myself for a long time, that with my crooked teeth and shyness, I must not have been meant to be "normal," and would just have to keep pretending to act like everyone else. 

I remember staring at myself when I was a child, wishing I had eyes like Jasmine from Disney's Aladdin movie, and trying to figure out how to wear my hair to hide my ears. Thinking, if those things could just be different, if my teeth could be straighter, if the popular boy in class could just like me, then I would have everything figured out. 

I can still see my old childhood self studying how other people acted, interacted, and related to others to try and figure out how they seemed to have "made it." 

The whole time I was a child experiencing these thoughts, I was missing the message that the only thing holding me back was myself. I got braces in middle school, and once my teeth were straight I felt less of a need to prove myself to others. I gained confidence and felt that I could hold my head higher. But nothing about me as a human had changed at all. Our outer appearance does not define who we are. Straight teeth don't make us a better person. It was only my mindset that had really changed and allowed me to open up.

These stories we tell ourselves can hold us back as long as we let them. Even once we know they are not true, they may still pop up from time to time when we least expect it. I'm sharing this to show that just because old thoughts and negative thought patterns may pop up from time to time, it doesn't mean we have to believe them. It doesn't mean they have to continue being a part of who we are. 

So, what is one to do when you look in the mirror and see your old self? 

1. Don't try to avoid the thoughts. Accept that the thoughts are there, and that not every thought has to be considered truth. 

2. Look at your face in the now. It is not the same face as your old self. Years, time, and knowledge have built it into the "you" that you are now.

3. Love your old self, no matter how hard that may seem, as your old self has helped shape you into the beautiful person you are now, no matter how negative the past may have been. 

-The Wonder Vegan