Devan Carlsen Yoga and Wellness

WEEKDAY MEAL IDEA

➡️ 30 Min Beef Bulgogi

This quick meal tastes like takeout but is healthier and way more budget friendly. This is inspired by the traditional Korean dish, but uses ground meat to speed things up, and because it’s cheaper 😂

✨Ingredients ✨
2lb of ground beef (or other ground meat)
2 cups of frozen broccoli florets, thawed & steamed
1.5 cups basmati rice
3 cups water
5 cloves of garlic, minced
1 tbsp sesame oil
5tbsp low sodium soy sauce
2 tbsp brown sugar
1 tbsp Siracusa
1 tbsp chili garlic sauce
1 tbsp rice vinegar (or regular vinegar with a pinch or sugar)
Salt and pepper to taste
Optional: sesame seeds

✨Directions ✨
1. rinse your rice in a bowl, gently massaging the grains. Repeat the process until the water is almost translucent.
2. Are rice and water to a medium pot, with a big pinch or salt. Turn on high & bring mix to a boil then reduce heat to low for ~15 mins.
3. Heat a large pan on medium heat and add the sesame oil.
4. Add in munched garlic and a pinch of salt and cook just until fragrant (about a minute).
5. Add ground meat, making sure to break up the pieces as small as possible.
6. Once rice is finished turn off heat and let stand for 5 minutes with the lid on, then fluff with a fork.
7. Cook the meat until almost all the pink is gone, then mix in in the soy sauce, brown sugar, Sriracha, chilli garlic sauce, and vinegar
8. Finish cooking the meat fully, and sprinkle on sesame seeds if using.
9. Serve with basmati rice & broccoli.

Tag me in your stories if you make this! I’d love to share your creations.

Thankful for photographers that just ✨get✨ the vibe of …

“take a cool artsy picture of my stomach so I can help normalize real bodies in fitness”

Dropping into your feed with softness, strength and the body shapes that come with that.

Ps yogis & wellness lovers stay tuned for updates on ways to work with me this Spring 🌸

Spent the last two weekends celebrating love!

Here’s a peek at some of what we ate/ watched (spoiler: a lot of desserts + GOT)

Happy 9 years of love, understanding, and dedication to my favourite person ❤️

This new year feels different. There’s less of this excitement and more just a feeling of waiting. And if you’re feeling it too- know you’re not alone.

And if you’re not feeling it, and this new year feels inspiring and exciting to you- that’s cool too!

There’s not one way to happiness, or health, and there’s not one way to manage what we’re dealing with.

I’ve pivoted to online world, fully ran my own business, worked with dozens of amazing women looking to find their version of wellness, and burnt myself out.

I’m taking the time to figure out what is best for ME this year, and that meant taking some time to scale back.

But that doesn’t mean it’s over, it means what’s coming will come from a place of rest and space.

I’m so excited to be able to create from a place of joy and strength again, and focusing on what YOU need.

stay tuned for more updates on what’s to come this year for my yoga & nutrition services ✌️

➡️ Ps if you don’t want to miss any updates, new programs & discounts, recipes & more make sure you’re registered for my newsletter.

The link to sign-up is in my bio!

Whatever your holiday looks like this year, I hope you get to eat your favourite foods (without guilt) and take some time for YOU 🎄 🎁

The perfect stocking stuffer for self-care season ⬆️

I’ve created a limited edition bath salt soak that embodies all the flavors of the tropics, with a hint of Christmas vibes.

A blend of fir, citrus and eucalyptus essential oils with with dried mandarins, cacao butter, lavender & crushed rose petals.

Leave your skin feeling soft, soothe sore muscles & joints and pretend you’re on the beach somewhere this winter with the amazing tropical smell 🏝

Shipping is available, and drop-off options for Barrie & area will be available too. $18 for 15oz bag.

DM me to place your order!

Last year in my 20s photo drop.

When I was going through pictures from the end of 2020- until now, I soon realized the majority of my year has been
- making food & taking pictures of it
- Walking my dogs and listening to podcasts
- Connecting with friends virtually
- Quality time spent with my partner & surviving a pandemic together
- figuring out how to make a living online
- A BUNCH of time spent missing friends & family
- Connecting with a bunch of amazing people through social media & IRL

This year has been a REAL mixed bag, but it’s also prepped me for what’s to come.

Here’s to 30 🎉

The decade of decisions made for me, a unconditional love for my body & prioritizing what matters.

✨10 minute lunch idea✨

This is a perfect component meal- which basically means you keep ingredients on hand that can make multiple meals.

➡️ This is the BIGGEST tip I tell my clients, because who wants to cook/prep more often than they need?

NO ONE.

This meal includes
- chicken thighs sautéed in olive oil, garlic and lemon juice
- Greek style pita
- Arugula
- Sliced red onions
- Tzatziki

All of these ingredients I can make into something else, and are easily grabbed from the pantry or fridge.

Save this for later when you need some meal inspo 🙋‍♀️

I hated downward dog my very first yoga class 😱

I didn’t know what I was supposed to be doing and felt really rushed.

And it was only after I had found a teacher who taught the basics in a BASIC way that a lightbulb came into my brain and I started liking yoga.

It’s not your fault if the beginner classes you take or sequences you look up online aren’t leaving you feeling better than when you started.

Because they really weren’t for beginners.

If you’ve been wanting to the basics of yoga in a way that you can
-understand
-feel good about
- modify for your body and current fitness levels

there’s still time to join my NEW yoga program, The Foundations.

The series kicks off November 9th and you can grab one of the limited spaces through the link in my below ⬇️

https://mailchi.mp/fdab26486f43/yoga-foundations

The Foundations 4-week yoga series is here!

This 4 week series will guide you through creating a yoga practice from start to finish.

Feel comfortable and confident when you step on your mat knowing you’ve built a strong foundation to grow on.

Learn the basics of alignment, safety in poses, and how to approach yoga in a realistic way.

I’ll help you find body confidence again through our 8 classes together, as you learn to progress through the poses and sequences. We’ll focus on the most popular postures and flows, so you feel ready to build your practice after you finish the program.

You’ll get a year of access to a series of eight 30 minute classes that you can go through at your own pace. Two new classes drop weekly that gradually build into a full yoga class.

Swipe for more details ➡️

Your first class drops November 9th, and can access it at your own pace.

Grab the early bird pricing now until November 4th through the link below🙋‍♀️

https://mailchi.mp/fdab26486f43/yoga-foundations

Save this mantra for when you are struggling with your body image or how you view food.

Remember that you are worthy of love, and that your body shape, size, physique, or fitness level will change that.

If it’s hard for you to see how you can truly believe that, there’s still time to join my FREE masterclass tonight at 8pm. A limited time replay will be sent out to all registrants.

I’m sharing my 3 step framework to help you improve your relationship with your body & food.

know you’re not alone, and there is a way out.

It took me years to find that place, and it’s still work to stay in that mindset, but there’s progress every day.

Find food freedom before the holiday season. Why? So you can enjoy your favourite foods without binging or feeling guilty.

Signup below

https://mailchi.mp/d8cca5ce0487/foodfreedom

I wanted to say HI, introduce you to the person behind the scenes!

Im a Professional Home Economist (PHEc for short) and a certified yoga instructor. In other words, I really like helping people to feel the best they can feel- whether that’s through nutrition counselling, meal planning or realistic & accessible yoga classes.

After years of food/body obsession and restriction, I’ve created this little space so you can feel like you’re not alone.

Diet culture has been rampant for over 30 years, and sometimes we don’t even know we’ve been effected by it until we are hit with this wall we can’t get past.

Im here to break down that wall.

I’m not a formally trained chef or cook, but with the amount of food network I watch I might as well be (thank you food network university) but I really like to make food.

Im an extroverted introvert and love laughing & making people laugh and get energy from being around people.

And to recharge, I love curling up on the couch with a blanket and a dramatic (but good) tv show or movie.

Below Deck & Maid have been my latest obsessions.

What are your fav shows to watch & recharge?

Drop your suggestions below ⬇️

📷:

Getting rid of the moral rhetoric around food is the first thing I teach the people I work with.

The idea that food can be good or bad for you (more on that later) somehow turned into a secret moral code our society plays into, via diet culture.

And it can be really hard to find enjoyment in your favourite foods (or any food) because of this idea that we can choose wrong.

And if we do choose wrong,we somehow deserve consequences.

But the good news is, there’s a way out. And once you’re able to re-learn this idea of food being food- things start to change quickly.

If you want to learn more about this, join me next week for my FREE masterclass. I’m giving away my framework on how I broke free of diet culture after years of trying.

✨Weds October 27th, 8pm EST

Save your sport though the link in my bio ⬆️

🚨 This isn’t a before and after 🚨

These pictures were taken 3 days apart.

But because of lighting, posing and probably what I ate over a few days at the cottage (lol) you’d assume I’m about 10-15lbs heavier in the picture on the left.

And you might assume that in the first photo I hated my body- and the second I’m much happier.

That’s what diet culture does! It’s tricky lil guy.

because we’ve been engrained to assume more fit = more happy.

And even if I was bigger, or less toned, does that make me somehow less worthy of enjoying myself in a bikini at the cottage?

Hell no.

Please don’t believe everything you see online!!

And remember that your body changes, and that your worthiness for happiness doesn’t depend on what shape you are today.

Double tap if you’re over seeing the before and after photos- I know I am 🙋‍♀️

3/4 for the family photo is a passing grade for me 🤣🙋‍♀️

Thankful for them, and all of you!

Taking my own advice this month ✌️

Taking a bit of ~space~ to show up better and to put some really great content together for you!

I tell you guys time and time again…

✨ it’s okay to take a break
✨ It’s okay to do less
✨ It’s okay to get back on track
✨ It’s not all or nothing

So I’ll be offering my DEV ON DEMAND membership at a reduced price.

➡️ you can practice with me on your own schedule be taking a break from my live classes for the month.

➡️Get access to a library of 80+ classes, including live classes, speciality programs, and more for $35/month.

You ALSO get your first 7 days free, and can cancel anytime if it’s not your jam - no hard feelings!

Click the link in my bio to start your 7-day free trial and start feeling better today 🌞

PS. I am still offering private & semi-private virtual classes for a more tailored approach to your practice. DM me to book your class!

Start with 10 minutes.

The thing with motivation is there’s no way to FIND it.

You just decide to start, and do it.

Usually the feeling motivated comes after you’ve already started. That’s why we tend to feel better after we get the workout in.

“It wasn’t as bad as I thought” usually comes to mind.

Deciding every day whether or not you’re going to get up and go is exhausting, and intimidating.

That’s where a lot of us get stuck.

“I’ll workout when I’m more fit ”
(Which doesn’t make sense!!)

But when we give ourselves this all or nothing mentality, we can easily talk ourselves out of it.

Maybe if you’re not feeling your workout today, start with 10 minutes and see where that takes you.

If you’ve already committed to it- it’s less likely you’ll drop it entirely.

Save this for when you need a bit of a (gentle) kick in the butt 💪🙋‍♀️

// PRE- WEDDING SUPPLEMENTS \\

What supplements should you be taking for your wedding?

I believe it’s important to try and get in most of your nutrients through food, but sometimes we know that we're just not hitting the mark.

Adding in a few supplements can help to support your overall wellness as you hit the home stretch to your big day.

BUT Adding in too many at once can overload your system, and have negative effects on your health and wallet.

I’ve created a FREE guide for brides that walks you through the three supplements that can help you look and feel your best on your wedding day.

This 5-page guide walks you through affordable supplements that you need to support your health as a busy bride-to-be.

If you want to:
- grow longer hair + nails
- support your digestive system
- manage stress and moods
- improve energy levels

Sign-up through the link in my bio to get your free copy of The Well Bride Supplement Guide!

*As always, consult your healthcare practitioner before taking anything new.*

Tag a bride below who needs to grab this! 💍

// My fall meal plan is back!

Grab this 2 week meal plan featuring fall themed recipes. Eat well without stress and spending hours on Pinterest.

PLUS you’ll be eating seasonally which is so great for our health, and budgets.

🍁You’ll get 40+ tried and true recipes, a curated meal plan, and itemized grocery lists.

🍂There’s a mix of omnivore, vegan, vegetarian, dairy free, and gluten free, PLUS substitution list to customize your meal.

🎃Grab your copy on for only $25 for a limited time

https://www.devancarlsen.com/product/fallmealplan/

Gratitude is a fickle b*tch.

Yes I’m a yoga teacher and it’s my job to help guide you towards finding that- but it doesn’t mean it’s easy.

Everyone talks about practicing gratitude, be grateful for what you have, blah blah blah.

But when we really need it the most, we can’t seem to find it.

So how so we FIND gratitude? I think it’s about creating it. Creating small moments where you can notice it.

That’s the part I’m still trying to figure out. But from what I do know- it’s about starting really really small. Like even smaller than you think.

〰️I still had cream for your morning coffee.
〰️ I slept more than 6 hours.
〰️I got to put your my up for 20 minutes.
〰️ I was able to go for a really nice walk today. (September challenge members this ones for you)

I try to keep these small things in mind, specially on the days where I just can’t seem to find the energy to be grateful.

And sometimes that still doesn’t work, and it takes a push from seeing other people’s gratitude on days like today helps me to remember.

Ps I included some journal prompts for you, if that helps you get into practicing gratitude. Save it for later!!

You are more than your body.

And what it looks like.

Ways you can track your self-care progress without focusing on how much you weigh, or what your body looks like:

- Improved quality sleep
- Holding your plank longer
- Less back pain
- More self awareness
- Energy levels
- Less cravings
- Better self regulation
- Improved moods

What are your favourite ways to track progress? Tell me below!

Ps. There’s still time to sign up for the September 30 day wellness challenge. We’ll create healthy goals and track progress in new ways.

Click the link in my bio to join!

Wellness isn’t a static destination, and it’s okay to feel a little lost along the way.

Its a process. It ebbs and flows, and changes when you need it to.

Sometimes you need a push, or a reminder to put yourself first.

Here’s some realistic ideas on how to practice self care that actually makes a difference.

See if you can check off the boxes, whether that’s in one day or over a few days. Make it realistic for you!

If you found this helpful, and want to create some realistic self care goals- theres still 4 days to register for my upcoming 30-day wellness challenge.

This is going to be a realistic way to do the work you need to do to feel the way you want to feel. If you want to get in on the process- click the link below ⬇️

https://vstudio.live/challenges/september30daychallenge

PS use the code SEPT30 for 10% off until tonight!

Just over a month from now you can feel stronger, softer, and like you have (some of) it together.

〰️ You can feel more comfortable in your skin.
〰️ You can feel mentally lighter, and resilient.
〰️You can feel like you’re moving forward.

Early Registration is open for the September 30-day wellness challenge!!

This comprehensive wellness program gives you a way to support your self care, without it taking over your life.

We’ll take one week each month to focus on a new Pillar of Wellness, allowing you to create healthy, sustainable habits without feeling like it’s taking over your life.

Together we’ll create space for healthy habits that will allow you to thrive, at this stage in your life.

No more wishing for tomorrow, or waiting for the perfection conditions to start, or beating yourself up.

This is a 30 day week challenge, but you’ll develop life-long habits, you’ll actually be able to sustain and ENJOY it.

Click the link below or more information & to sign up! Spaces are limited to ensure a connected & personalized experience.

> If you sign up before Friday, use the code SEPT30 for 10% off!

Let’s enter September with a PLAN 👌

https://vstudio.live/challenges/september30daychallenge

We really don’t deserve them

Simple summer meals 🔥

Local + in season
- The best steak from a local butcher
- Sautéed garlic green beans
- Grilled corn from
- Foil packet rosemary roasted potatoes

Save for when you need a quick meal inspiration ⬇️

30 day wellness challenge waitlist, is now open!

Join the list for special discounts, and to be the first to know when registration starts 🙌

www.devancarlsen.com/theprocess