Welcome to your first week of vibrant health!  

Below you will find all the information you need to get started on this journey!

Each week new meal plans, recipes and shopping lists will be provided. If you are not able to follow the meal plan completely, that is okay! I have provided an optional "Pick and Choose" meal plan. It works by simply choosing your own recipes that fall within that weeks specific dietary guidelines. Let's get started! 

 Topic: Introduction 

 
 

Additional Resources: 

Goal Setting Package

Weekly Accountability Form

Weekly Adherence Chart

Topic:  Improving Digestion 

 
 

Don't forget to write down your weekly goals in your " Goal Setting Package!"

 

NOTE: When grocery shopping please read your shopping lists carefully so that you don't buy WAY too many groceries. For example, a cup of kale does not mean an entire bundle of kale! One cup is literally one cup, so if your list says to buy 10 cups of kale, that is equivalent to about 2 bundles at the grocery store. Please look over your grocery list before shopping and let me know if you have any questions or need clarification on a certain item. 

 
 

Don't forget to post pictures of your delicious creations on social media and TAG @soljinutrition and HASHTAG #loseitin6 so we can all see your progress.


Just incase you forgot 😘 . . . . . There have been times in my life where I have felt like a failure. Times where the voice inside my head told me that I wasn't enough. Times where I tried so hard to be like someone else, that I wasn't able to fully experience joy in my life. I am posting this today because I'm sure there are days that you feel like you are not enough. ...Maybe today is one of them? I am posting because regardless of whether you feel like you are a faliure or inadequate because you aren't: . ➡️ Smart enough. . ➡️ Pretty enough. . ➡️ Brave enough. . ➡️ Thin enough. . ➡️ Good enough. Or "______" enough. Here's the thing.... YOU are enough. I am enough. It took me a long time to really understand that I didn't need to be "fixed"... Knowing that you are enough right now, exactly as you are, gives you the strength to keep progressing. 💕 . . . . . . #youareenough #selflove #notfixing #iamenough #soljinutrition #loseitin6 #tbay #tranaformationaltuesday #inspirationalquotes #yougotthis #makepositivechange #feelgood #workhard #youcandoit #support #motivation #healthcoach #weightloss #loseitin6 #vibranthealth #yegnutrition #holisticnutrition
My emotional eating started when I was young as a coping mechanism to deal with the stresses and emotions of adolescence. This pattern of eating, in response to emotion, continued throughout my teen years and into my young adult life. When did your emotional eating start? Can you think back to the first day you used food as a coping mechansim in response to a difficult emotion? Working through my own story has helped me better understand emotional eating and love myself through stressful days when I feel unlove, underappreciated or upset and want to turn to food. In those moments I ask myself this simple question: "Viktoria, what would feel like love?" What do you need right now, in this moment that would feel like love?💕. . ➡️ Would a long walk feel loving? Or taking a warm bath? . ➡ Perhaps calling an old friend or even just speaking kind words of encouragement to yourself. . ➡️ Would cuddling up with your favorite novel or snuggling with your kids? . ➡️ Maybe your body just needs a nourishing plate of whole foods? When I am feeling overwhelmed and worn out from a long day at work and just want to lay on the couch and eat an entire bag of chips or scarf down a box of cookies... I pause. I pause long enough to ask myself THIS question, to bring attention to my situation, and ask myself in all honesty - is this LOVE? It changes the way I look at those chips, or cookies. It makes me realize that although they are a quick fix - they are not going to fix my problem. In fact, they will probably just add to my exhauated, overwhelmed state, and all this girl really needs is some love and compassion in this 😫 difficult moment. The next time you are feeling stressed, angry, bored, loney or full of grief, instead of automatically opening up your refrigerator in search of a snack, ask yourself: What would feel like love right now?🤔 . . . . . . . . . #emotionaleating #loveyourself #listentoyourbody #soljinutrition #chooselove #loseitin6 #weightloss #transformation #vibranthealth #tbay #tbaynutritionist #tbaynutrition #loveyou #youareworthig #ditchdieting #tilinsiders #listentoyourbody #fitandhealthy #selflove #fuelwithfood
Got a nice little reminder from FB today that 3 years ago we brought home this adorable little puppy! 🥰 . Are there any other dog lovers out there?? Lola has offically been a part of our lives for 3 years!! 🐶 . We got her the week before I wrote the national nutrition board exam back in 2016. I can't believe it has ONLY been three years since I wrote that exam!😅😅 . So much hard work went into studying for that exam, late nights, so many case studies, research, menorizing flash cards and of course, lots and lots of puppy cuddles. Preparing for that exam, I never could have imagined how incredible this journey as a Holistic Nutritionist would be. The joy I have experienced working with INCREDIBLE woman every single day. Watching my clients overcome obstacles, push through emotional barriers and make permanent changes in their health, has been the most rewarding experience. 💙 . We are getting ready to celebrate our 3rd anniversary this September for Solji Nutrition so stay tuned, we will be having our biggest anniversary giveaway ever! I'm curious, how long have you been following @soljinutrition? Comment to let me know below!😃💕 👇👇👇 . . . . . . . . . . #happyanniversary #soljinutrition #loseitin6 #myadorablepuppy #lola #3yearsold #shessosmallhere #loveher #dogsofinstagram #healthcoach #weightloss #emotionaleating #control #selflove #hardwork #milestone #lovemyjob #tbay #tbaynutritionist #nutritioncoach #weightlossspecialist #personalgrowth #smallbusinessowner #ladyboss #hardwork #motivation #inspiration #tilinsiders
What may not be obvious to you is that the COST of staying where you are right now is actually costing YOU a lot more than you think. . 💲It’s costing you your time and your HEALTH. It will cost you MONEY down the road when you are sick and need to pay for medications or have to take time off work. . 💲Not to mention the cost to your QUALITY of life, the time spent suffering with aches and pains because of preventable health problems. . 💲The cost of not addressing your mindset IS causing you to STAY STUCK in this negative cycle of dieting and lack of control around food and emotional eating. . 💲It’s costing you TIME that could be spent playing with your kids or grandkids because you don't have the energy to play with them or your aches and pains prevent you from doing so. . 💲It’s the cost of not showing up for your life. . 💲It’s the cost of NOT FEELING COMFORTABLE in your own skin and hating the way you look in the mirror. I constantly hear from women that they have low self-esteem, poor confidence issues and are struggling with weight, yet they tell me it's too expensive to invest in a coach, or to buy healthy groceries, or to put down your phone for 20 minutes and go on a walk. . ➡️ You guys are telling me that you want more out of your life, for yourself and for your family BUT in the same breath, you are telling me that you are not willing to honestly TAKE A HARD look at what maintaining your current situation is costing you and those you love. The decision is up to you. IF what I’m saying has you nodding your head yes, and you want to stop wasting money being stuck where you are right now and are ready to take action and make a game plan for how you can start investing your health regardless of what your current budget is... . 👉I’m here for you. So reach out to me! 😀 Let’s talk, shoot me a message, send me a PM. . 💙 Because THIS mindset shift has changed EVERYTHING for me and I wouldn’t be where I am today if I hadn’t realized that investing in me pays off in WAY higher dividends. What are your thoughts!? Is it too expensive to be healthy?🤔
Do you ever find it difficult to make time for yourself? If you’re anything like me, I’m guessing that you do too, because for YEARS I never made myself a priority. See somewhere along the lines I was taught to believe that is was a good thing to be a people pleaser. As long as I was constantly putting everyone else’s needs before my own, I was somehow a better person. BUT here’s the thing. You can only give as much as you HAVE! ….I learned this lesson the hard way. Eventually after years of constantly putting everyone else’s needs before my own, one day I finally ran out of things to give. Running for empty for so long, I eventually hit rock bottom. I was completely exhausted, physically, mentally and emotionally. I wasn’t happy. I felt stuck in my life and was desperately needing a way out. I wasn’t taking care of myself… so that’s where I decided to start. I started prioritizing self-care in my own life. I started taking time for myself each week to exercise, eat properly, spend quality time with family and friends, read or just do whatever I wanted to do. Do you prioritize self-care? Taking care of your physical, mental and emotional needs daily? Maybe you do (which is great).... but maybe you're a little more like how I used to be. You're always putting everyone else's needs before yours and feel are exhausted. Maybe your running on empty and even thinking about how you could find the time or money to take care of yourself is overwhelming. Trust me, I know what that is like. If you need to chat, just know I'm here for you and can help. XO - Viktoria . . . . . . . . . . #maketimeforyou #prioritize #selflove #theoldme #transformation #thenandnow #fillyourcup #askforhelp #coach #mentor #support #soljinutrition #loseitin6 #weightloss #tbay #tbaynutritionist #mystory #selflove #personalpower #selfcompassion #yourimportant #healthcoach #vulnerablepost #tilinsiders
Do you ever find it difficult to make time for yourself? If you’re anything like me, I’m guessing that you do too, because for YEARS I never made myself a priority. See somewhere along the lines I was taught to believe that is was a good thing to be a people pleaser. As long as I was constantly putting everyone else’s needs before my own, I was somehow a better person. BUT here’s the thing. You can only give as much as you HAVE! ….I learned this lesson the hard way. Eventually after years of constantly putting everyone else’s needs before my own, one day I finally ran out of things to give. Running for empty for so long, I eventually hit rock bottom. I was completely exhausted, physically, mentally and emotionally. I wasn’t happy. I felt stuck in my life and was desperately needing a way out. I wasn’t taking care of myself… so that’s where I decided to start. I started prioritizing self-care in my own life. I started taking time for myself each week to exercise, eat properly, spend quality time with family and friends, read or just do whatever I wanted to do. Do you prioritize self-care? Taking care of your physical, mental and emotional needs daily? Maybe you do (which is great).... but maybe you're a little more like how I used to be. You're always putting everyone else's needs before yours and feel are exhausted. Maybe your running on empty and even thinking about how you could find the time or money to take care of yourself is overwhelming. Trust me, I know what that is like. If you need to chat, just know I'm here for you and can help. XO - Viktoria . . . . . . . . . . #maketimeforyou #prioritize #selflove #theoldme #transformation #thenandnow #fillyourcup #askforhelp #coach #mentor #support #soljinutrition #loseitin6 #weightloss #tbay #tbaynutritionist #mystory #selflove #personalpower #selfcompassion #yourimportant #healthcoach #vulnerablepost #tilinsiders