Hustle to Muscle Fitness

Here for Mammoth WVH, Pantera, and Metallica! Happy anniversary present to us! 🤘🏾

Happy birthday to the cutest (now) 4-year old, ever! I love you SO much! I hope you have the best day!! 😘

This week’s menu (super high in fiber!):

Superfoods smoothie
Flaxseed cinnamon muffin
Hummus chicken salad
Quick cucumber mix
Enchilada Chili
Frozen Raspberry Chia Delight

It’s worth noting that this plan is high in fiber. If you’re just getting started in eating more plants (fruits and vegetables, specifically), I wouldn’t start here. It could cause gas and bloating as your body adjusts to the nutritional changes. 😉

Here’s this week’s happy hormones meal plan! (In order of pics, not meals)

GF crackers with dairy free cream cheese, tomato, spinach, and avocado

No sugar added vegan chocolate shake with fruit and veggies

Overnight protein oats & berries

Balsamic lentils with mushrooms

Salmon poke bowl

Yum yum yum! 😋

Since I recently completed and started another trip around the sun, I thought it would be a good time to reintroduce myself to anyone who might be new here.

Welcome! 🤗

My name is Tenya and I’m now 4️⃣3️⃣ years old. I live in WA State with my hubby, 2 adult daughters, my granddaughter, and our 3 dogs.

In addition to being a health and wellness advocate and coach, I’ve also spent my professional career in education. I currently work for a local college, directing their strategic initiatives around equity and organizational development.

I ❤️ Wonder Woman, Scooby Doo, cooking, tacos, mangonadas, traveling, and beer. I’m a total foodie! My favorite season is summer, but my family and I also go all out for Halloween, Día de los Mu***os, Friendsgiving, and Christmas.

I love a good time, a girls night, and being goofy. (Just ask mi nieta 😝).

Welp… that’s me! What’s a fun or interesting fact about you??

What’s your favorite meal in a jar?

I’m digging the mason jar meals this week, plus they are so compact to carry to work! 😝

One of the ways you can navigate challenging times and situations is to follow your joy.

Think about or write out responses to the following questions. Think about this as your “break open in case of joy-mergencies kit!”

💡What brings you joy and happiness?
💡What lights you up?
💡What do you enjoy so much that it doesn’t feel like a chore?
💡What restores/replenishes you?

Hard times will come. It’s a guaranteed part of life. So double down on the things inside your joy-mergency kit when plenty of other things (or people) are trying to rob you of your joy and drain your energy.

Have a rejuvenated, joyful day! 🤩

Eating for hormone health.

Honestly, not too different than how I usually try to eat. I’m doing some different supplementation to address my perimenopause needs.

What I’m still working on/struggling with is getting away from refined sugars and some highly processed foods. What can I say? This girl loves sweets, chips, and occasional cocktails. They just don’t love me back. 😂

Are you interested in learning about the new supplements I’ve added in since starting my treatment journey? Let me know in the comments. ⬇️

Thank you, all, for the wonderful birthday wishes. I can’t respond to each of you, but know I appreciate you thinking of me today. 🥰

Happy birthday to my one and only boo thang! 😘
Love you, Gary! I hope this next year brings best health and most happiness, yet! 🎂

Also, shoutout to This Ole Thing for his Gen X shirt! “Raised on hose water and negligence” suits him, perfectly. 😂

Now let’s, go celebrate on the beach! 🏖️

The birthdays keep on comin’! 🎂

A very special happy 2️⃣5️⃣th birthday to our oldest, Mouse! 🐭

May this next year be filled with even more fun memories and good times!

I hope you get all the things in life you deserve. 🥹

Love you, kiddo! Can’t wait to celebrate with you later today! 💝💖

“Accept your life as it is or accept the responsibility to change it.” -Shaun T

I’m happy to say that, although it’s taken years to get here, I’m in the “doer” or “changer” category. No longer stuck in the “my life sucks/complainer” zone.

❤️‍🔥When I was unhappy with my health and weight, I finally got off my ass and did something about it.

❤️‍🔥When I was unhappy with the lack of professional trajectory in my career, I went back to school and earned my Master’s.

❤️‍🔥When we were unhappy with our deteriorating marriage, we stopped focusing on all our flaws and problems and focused on solutions, together.

❤️‍🔥When we were unhappy with our finances, we stopped acting like kids in a candy store, put some “adulting” into our money. 😝

❤️‍🔥When I was unhappy with my lack of income and community, I started a business as a wellness coach/partner.

❤️‍🔥When I was unhappy with the lack of growth opportunities at my job, I looked for (and got!) a new one!

❤️‍🔥When I was unhappy with my lack community impact, I started giving back… and ended up with a whole damn family! 🤩😅

❤️‍🔥When I was unhappy with the state of affairs for farm workers, violence against Indigenous women, and the lack of support and inclusion of our 2SLGBTQ+ brothers and sisters… I/we marched, advocated, and publicly demonstrated our solidarity.

The point is, either way, you have to accept. If you don’t like something, do something about it.

👉🏾Is there an aspect of your life that you’re not satisfied with? Name it. Then, start to change it. If it’s changing your state of health, maybe your action is to comment here or drop a line. 🎣 Reach out. Let’s chat about what you want and how I may be able to help! 💡

Over my nearly 20 years in education, I’ve had the honor of celebrating many students in their graduations and academic achievements. But I’m BEYOND proud to celebrate a couple of my family members in their academic accomplishments!

Pic 1: My Tío Rubén earning the Dean’s List for winter quarter. He’s had a very interesting life, to say the least, and fought back from a lot of challenges. He’s working hard, almost 83 years old, and everyone at the Grandview campus knows and loves him!

Pics 2-4: My Tío Richard, graduating from South Seattle College this weekend, with a BA in International Hotel Management! He’s in his mid-70s and also an interesting and sometimes challenging road, a Vietnam Vet, and he pushed through to the finish!

This is proof that it’s never too late to try something new and you can accomplish anything you set your mind to, as long as you’re consistent and aren’t afraid to ask for help!

So proud of my tíos! 💕

Since yesterday was Silent Sunday and I was too busy prepping for and enjoying Father’s Day with the family, I wanted to take today to wish my hubby a Happy Father’s Day (on social media, anyway)!

He’s the best dad and papa our family could ever ask or hope for and we hope he enjoyed his day of fishing, gifts, and family dinner yesterday. He is a Papa Bear in all meanings of the title. 🐻

We love you, Gary (aka Dad, Papa, Honey). 😘❤️

Y’all have been so amazing in helping me reach my fundraising goal, that we hit $200 WAY ahead of schedule! Gracias! 🥹😍

But let’s keep going! New goal, $250, and we’re only $40 away!

Every $1 helps! Donate here:👇🏽

https://www.facebook.com/donate/842243917937325/?fundraiser_source=external_url

The weather is getting warmer, which means it’s that time of year to pull out your summer clothes and see what does/doesn’t fit. 😩 (I know)

I did that this afternoon and I’m happy to share that this was the only pair that didn’t fit well… (I could button them but they were uncomfortable) AND they were the pair that were already sort of tight last year!

That’s the power of consistency! Even with the ups and downs of my hormones (literally) and the treats I love to enjoy, I was able to maintain my general physique!

Taking even the small wins!!

Are you dreading or looking forward to your summer wardrobe? 🩴🩱🩳

For the 3rd year in a row, I'm working toward my goal of riding 53 miles for this amazing organization.

The Trevor Project is the leading su***de prevention and crisis intervention organization providing 24/7 free, confidential crisis counseling services to LGBTQ+ young people in crisis.

Donate today to my fundraiser for The Trevor Project 🏳️‍🌈. Together, we can help support Trevor's life-affirming and life-saving work.
👇🏽

https://www.facebook.com/donate/842243917937325/?fundraiser_source=external_url