The Adventure Continues: SYSOF | Sol Warriors Leadership Retreat in Puerto Rico

I can hardly believe that three years has gone by since i enrolled as a coach.  I remember the night i was scrolling on instagram and found my coach.  She was this beautiful, outspoken, free spirit that was sharing her journey with yoga, fitness and wellness publicly.  As a women who has been on a life long quest to feel comfortable in her skin, and has been health blogging, teaching yoga and taking countless fitness classes a week, i was immediately attracted to what she was doing and to her transformation story.  Within days of finding her i was enrolled to be a coach like her and start my 60 day fitness challenge with her team of empowering women.  Little did i know it would be the single best decision i've ever made and it would completely reshape my life + career and allow me the opportunity to help more women while providing more freedom.

me and my coach - the woman i found on instagram that helped me get started and is now my business partner

Even though we have completely independent businesses, we work together on the same fitness team, coach women on their health and fitness nationwide, and train others how to open successful online fitness businesses the way we have.  In so, we host monthly trainings and have many graduates of our trainings running full time thriving 5 and 6 figure businesses.  We mastermind as a team, use the same tools, resources, supplements, the same meal plans, and do our continuing education and trainings together so we can continue to learn from each other and from the top experts in our industry.

This is the second year we've held an international Team Leader Retreat exclusively for our coaches.   While we've been to over 7 international bikini clad destinations with our team in the past 3 years, we still like to do an additional bonus trip just for our SYSOF / Sol Warriors Fit Lifestyle Ambassadors living nationwide and in Canada.  We invite our Team Leader Coaches who are living an exemplary life of health, wellness, fitness, and helping others achieve their goals on this expense paid adventure.  It's more or less a rewards trip to give back to our team.  It's extraordinary to be able to take them on a dream vacation, and it's even more stunning that it's simply gifted to them because they did their job.  I have never worked for any other company that rewards you in such a way just for showing up and doing what you're supposed to do.  The icing on the cake is that for all of us coaches, we would do this work even if we weren't paid.  Optimal Wellness and Fitness is simply our passion.

Here's a few more pix from this week in Puerto Rico.  We did everything from swim the waterfalls, hike, surf, snorkel, horseback ride, yoga and workouts, and of course eat amazing food.  We got local fish tacos catered to our beach house, homemade vegan chocolate chip cookies, took the girls out for sushi, gourmet pizzas, healthy salads, superfood smoothies, and hit up the farmers market and fruit stands on a quest for the best tasting Puerto Rican mango.

Click HERE to learn more about coaching and our team.  APPLY HERE to join the team or to connect with me and discuss why it might be a great fit for you.

*While you don't need any experience to coach, i've found that individuals who have a deep passion for fitness and wellness and love inspiring others, and those who are already considered 'influencers' are the ones who have the most fun.  Coaching is perfect for anyone who wants to get in shape with a community of others to heighten their accountability, make friends, stay motivated, or expand their market with an online fitness career.  Especially beneficial for fitness professionals, group fitness teachers, personal trainers, or those who have completed a fitness or health certification.




** "Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings located in the Coach Online Office for the most recent information on our Coaches' actual incomes."  Statement of Independent Coach Earnings, http://tbbcoa.ch/TBB_SOICE.

Glamping for Prisses Like Me

So you want to camp but....

~ you're not super partial of sleeping on the ground
~ you don't love not having a cafe in walking distance to make you a hearty breakfast so you don't have to drive anywhere
~ you really aren't into bugs
~ AND maybe, even though some of your camping partners are off work, you have some remote work to do and need a little wifi.

Wait...let's make sure....you do still like nature... you do right?  ;)  

If those are your limitations as to why you don't pitch a tent with your significant other or family then you should definetly consider Glamping.  It's like camping with a bed and wifi.  

For our trip to El Capitan Canyons we reserved a Safari Tent which uses the shared bathrooms (though they are really clean, it's still pretty darn cold to whip off your clothing in the morning and jump in the shower), however there are cabin options that have their own bathrooms for those who are even more 'priss' than me.  

Here's a couple snaps from at our camping trip, some of our fave eats, and how we made our morning superfoods shakes.  We even found some goats while hiking!

stopped in Santa Barbara on the way up and hit up East Beach Tacos.  Ahi Tacos for the Win!

Best Way to Shake While Camping:  coconut water + water + chocolate vegan or cafe latte shakeology

when Bae goes camping with you and is forced to be in selfies.

He's such a Caveman.  Who else can light a campsite fire without a match but just a flint.  #Swoon.

Annnnnnd, my favorite treat while at the campfire (outside vino and brown sugar baked beans of course)????

No Bake Deep Chocolate Superfood Brownies!

Sol Warriors Good Vibe Tribe Success Club Trip 2016

Every year our Good Vibe Tribe of Coaches have the opportunity to earn three trips:  Our Success Club Trip, our Team Leader Diamond Retreat, and our Elite Retreat.  Outside of that there are other opportunities to get invited into Leadership Events, conferences with top Ted Talk leaders like Simon Sinek, Darren Hardy, Gary Vaynercheck, and learn from our industry's top fitness and health professions.

This Spring 14 coaches on our team headed out on an expense paid cruise to Bahamas and Jamaica.  Here's a peek of what went down...

We did everything from bobsled, hike waterfalls, beach it, and workout with celebrity trainers, all while in the company of some of the most incredible individuals all with a huge passion for living a balanced healthy lifestyle. 

poolside on the SS Beachbody Oasis of the Seas

Cocos on the Beach in Bahamas

team hike through the waterfalls in jamaica

Good Vibe Tribe Coaches and Besties

Sunning + Cruising

Treated my Top Team Leader Coaches to Massages and a Spa Day. 

Sweaty Selfies cuz we had to sweat out all the desserts we ate   :) 

Elite Gifts Given to the Top Elite Coaches.  Felt Honored to be included in this!

Coach Training starts at the top of every month and there are opportunities for you to get started TODAY.  Message me HERE to inquire or APPLY and then MESSAGE so i can follow up with you.

Sol Warriors Costa Rica Retreat

I'm the first to admit i yearned to live the lifestyle of a Fashion Model:  traveling the world, experiencing different cultures, having girlfriends to giggle with that love health and fitness, having the camera lens (aka attention) on you, and not having to pay for it, but rather getting paid for it!  I remember as a kid flipping through 'Teen Magazine' and asking my mom if i could go to Barbizon School of Modeling.  I acted in town plays, sang with a ridiculously vulnerable youthful voice, competed dance and often won the 'honorable mention' (you know, the white ribbon that basically said thanks for trying but you weren't good enough), and was told i wasn't tall enough, pretty enough, photogenic enough, or fit enough to model.  Maybe it stung at the time, but it's all those experiences that motivated me to figure out how i could carve out a career that i'm passionate about living and the lifestyle i desired all while helping others and being of service in this world.  

That's partly how the Sol Warriors Team was born.  Think of a witches brew concocted of 'wanting to reach my physical goals' + 'wanting to help women break their plateaus' + 'wanting to create the lifestyle i desired' + 'having a way to share it with others and create a community where other women could excel at their dreams' + add a little magic (cuz all witches brews have got magic, right?) = and Sol Warriors was born.  Our coach team is a part of a lineage of other very REAL AND RELATABLE PEOPLE, that are balanced health advocates passionate about helping others, and living an inspiring life while having an opportunity to travel the globe and experience their dreams.  

 {mocktails and vino with the girls at El Avion in Manuel Antonio}

This year's annual Sol Warriors Leadership Retreat was in Playa Hermosa, Costa Rica at an incredible eco-retreat and yoga center called Vida Asana.  Our retreat is open to any Sol Warriors Diamond Coach who is not only leading an exemplary life of wellness, but those who are vulnerably sharing their journey with others, and leading by example all while helping others start a fun and exciting health and fitness career too.  The Sol Warriors coach bootcamp/mentorship gives you the tools to achieve all of this as does my ongoing coaching and support.  To learn more about how you can get involved and join the team or be on our next retreat, visit the BECOME A COACH page on my website and fill out the application.

 {lunching at Vida Asana}

 {a dip in the pool after yoga and our morning fit sweat sesh}

 {sharing our coaching journey and stories in Jaco}

 {The beauty of the black sand beaches in Playa Hermosa}

The Traveling Yogi

 {jamaica}

I'm not gonna lie, being a Sol Warriors Coach has had a few amazing advantages.  One of which is all the opportunities I've had to travel with my SYSOF and Sol Warriors coaching teams.  Coming back to blogging after nearly a year hiatus means playing a bit of catch up.  I'm filtering through lots of images from the past year and finding mostly a life of adventure and travel.  

It wasn't always like that for me, and though i always keep my spirits as high as i can we all have our own personal struggles.  My greatest struggle in years previous was feeling financially stable while doing what i loved.  I think this is such a common thread for so many of us that follow our dreams.  I wanted to be a Babe Boss of health and wellness, get my name on the green juice road map, and be a resource of health and healing for others.  As a certified holistic health practitioner and yoga teacher, i led a lot of wellness workshops, taught a lot of classes, did private cooking courses, freelanced for a superfood company, and worked with one on one clients, however i never earned enough income to make my dreams come to life or even get out of the pot of debt i was in. Plus i was working OVER-TIME trying to customize everything for each individual when in the end, there was a more simple solution that worked across the board.  It's a frustrating conundrum to be doing what you love but not understanding how you can get paid enough to live well; Especially when you believe in the laws of karma.  It's what brought me into TBB coaching, founding Team Sol Warriors and my mentorship programs, and what was in essence the biggest game-changer for me.  

I'm feeling very fortunate today to help others open their online Fit Lifestyle businesses, to inspire other Boss Babes to take the plunge into coaching, and to be able to take my top coaches on these incredible adventures with me and the team.  Because it's something anyone can do that has a big heart and a strong work ethic, i've had the joy of watching my coaches help so many individuals become healthier, have physical and financial transformations, and achieve incredible success in their businesses too as they refine and step into their leadership roles. I know that's not the case for everyone who takes the plunge into opening a new business, but from watching others i see why people don't succeed.  Either they open a business with overhead too steep starting their business already in the red, or they simply give up too easily because they didn't have to invest.  Becoming a successful Babe Boss requires a lot of personal development, attending the necessary seminars for personal growth and business growth, and listening to your mentor.  Instead of failing forward I see to many individuals succumb to their first few hurdles or road blocks, throw in the towel, and believe they are destined for a life of mediocrity and struggle.  They compare their current chapter to someone who is already achieved not realizing that person too had to fight their own personal battle to believe in themselves, work hard, and achieve their dreams too.  I do believe deep within these individuals they see themselves achieving much greater success and living their passion, but i see their road being long and requiring a lot of rewiring in their minds of what work they must do on themselves to get out of their own way.  

Today Sol Warriors is one of the highest ranked Elite Fitness Teams and we have the opportunity to learn from and work with some of the top Elite TBB Fitness Coaches in the US. We are a community of like minded yogis and wellness & fitness advocates looking to live a life by design in a supportive and positive space.  There may be nothing more special than working with people who work hard for a common goal and a mission to better their lives while paying it forward and helping others.  I feel blessed daily to mentor incredible women who want to do the same, who have a work hard mentality, a dream big spirit, and a heart of gold.  Here's a few snapshots just from the first 5 months of my 2015's adventures.  

CLICK HERE to learn how you can join the Sol Warriors Team and be on our next adventure.

{Miami, Team Spa Day}

 {Elite Coach Retreat: hike to waterfalls + lunch prepared over open fire, Jamaica}

 {haramara retreat mexico}

 (mexico}

 {coconut plantation Jamaica}

Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings located in the Coach Online Office for the most recent information on our Coaches’ actual incomes.

The Statement of Independent Coach Earnings can be found at

http://www.beachbodycoach.com/uploads/fckeditor/mdbody/File/downloads/statement_of_independent_coach_earnings.pdf 

Bye Bye Tavi, Hello SoCal: Adventures, Tips, & Recipes

It's a little jarring coming back to civilization after spending a week as an islander.  If you've been following my instagram feed (@meredithgnau), you're a little more privy to the beauty i've been surrounded by this past week.  For those that haven't been, I'll post a quickie recap with shots here, but make sure you follow IG too for ongoing foodie daily inspirations.  

If you just want your grateful recipes for today, 

scroll on down and you'll find them at the bottom 

(2 recipes: Daily Grind Green Smoothie and Gluten Free 7 Grain & Chia Cereal).

When traveling I always bring a pack of supplements and food that will help me maintain my best health while away.  Since digestive/eliminative problems are usually the concern when traveling (due to the increase in Vata dosha/more air and space when traveling) i recommend bringing:  triphala, probiotics, smooth move tea as well as various herbal teas, a colon health blend with psyllium, bentonite, flax, and other such herbs, greens powder, protein powder packets, snack bars, flax crackers,  and chia.  I also packed my 7 grain cereal with popped amaranth (recipe below).  I didn't necessarily need all of this, but it gave me comfort to have it available.  I did use the triphala and probiotics daily, had some of the teas (including the therapeutic one), and ate much of the food i packed (7 grain cereal every morning, flax crackers in the later afternoon, and the bars were great for travel days), pretty much everything except the protein powders since so much protein food/fish was available on this trip.

My trip to Tavarua, Fiji was sandwiched between two LA trips where i hit my fave spots and saw my fave peeps.  I've blogged about Cafe Gratitude before, so i won't waste to many words here on it, but bottom line is GO if you are in Venice.  There is a little yoga studio next door, so plan on taking a class, sweating it out then getting your grateful grub on.

Tavi was great...from swimming in crystal clear water, to enjoying fresh fish daily, laying in the sun, teaching yoga, meeting the amazing locals, and sipping too much kava.  Island life is good...chill.  There are no cars, no meetings, no need to check email or make phone calls.  It's all about a great hammock, a boat and a fishing pole, a bikini, sunscreen, and a good bartender.  I had my fair share of fish, sushi, and sashimi (all mostly tuna and should probably get my mercury levels checked), maitais, rum and cokes, and coconuts.  Island life treated me well.

To come back to cars, buses, agendas, phones ringing, emails, appointments, and straight up WORK is truly jarring, but i still appreciate all that is happening and love my life.  For each journey we end we simply step into the next, and i'm ready for what this next adventure will bring.  Today i'll start mine with a green smoothie.  :)

Daily Grind Green Smoothie:

6 ounces coconut water (or use regular water)

a few ice cubes

1 peeled orange or seeded unpeeled nectarine (depending on the season)

1 peeled ripe banana

a couple handfuls of spinach

Blend and garnish with hemp seeds, bee pollen, warrior toppings, and your favorite straw.

7 Grain & Chia Cereal:

While i was traveling i packed up an easy on the go breakfast.  It's great for traveling, but just as perfect for your morning meal at home.  Easy to make and so delicious.

1 packet of Gluten Free eco-plant maple & brown sugar 7 grain cereal

1/3 cup popped amaranth (click link by picture below for tutorial)

1 Tbsp chia seed

1/2 tsp of coconut sugar

1/8 tsp sea salt

almond milk or creamer

learn how to pop amaranth here

Put everything except the almond milk or creamer in a mug and cover with hot water.  Stir and cover for about 5 minutes to thicken.  Pour in a couple Tbsp's to 1/4 cup of almond milk or creamer (depending on thickness preferred), and enjoy.  This was my travel brekkie that got me through the trip.  It's quick, easy, delicious, and gluten and soy free.

PDX: The Healthy Foodie Heaven

Sip Juice Truck

Portland, Oregon has always been and will always be one of my absolute favorite cities in the US.  Not only is it lush with vegetation, art culture, urban living, bike friendly, and well, hip as shit, this city is amongst the most fabulous for foodie mavens, especially the green loving-juice sipping-vegan-gluten free-sustainable living types.  If you haven't been yet or it's been a long time, book your ticket now, take these recommends, and show up on an empty stomach.

canteen for juices and smoothies

Arrive at the beginning of the day.  Don't worry about checking into your hotel until later, check in isn't until 3 anyway.  Toss your backpack on, rent a bike or car or simply bring great walking shoes.  Go to Canteen or Kure for a green smoothie or hit one of the two Sip juice cart for your green fix.  Start the day off light, clean, and green.  We've got a lot of eating to do, Friends.

bollywood coconut beets

Head to NE Alberta's shopping district. Grab a few bites at Bollywood Theater off NE Alberta.  Get the coconut beets, chutneys, and lentils.  They offer lots of small plates of indian street food for $2-$7, as well as larger entrees.  Go easy on their house made hot sauce.  I don't care how much siracha, jalapenos, or mexican hot sauce you can handle, this shizz will blow your eyeballs out of their sockets.  Take my advice on this and pay attention when the sign says XXX hot, they are not lying.

EAT at Blossoming Lotus off NE 15th at Broadway.  I can't stress this enough.  Eat there as much as you can.  Take a friend and order a lot to share so you can try it all.  Get the masala bowl, the live nachos, the sesame beets, and get yourself a piece of their carrot cake.  Yes, you will leave full.  Yes, you may need a nap.  But i promise you, you will be so happy you did.

mmmmm.  Vegan, gluten free carrot cake

Walk off your food.  Shop SE Hawthorne.  Go to Imeldas Shoes.  Visit NW 23rd.  Shop the Pearl and downtown.  Entertain the boutiques on NE Alberta and shop Mississippi.  Go to The Meadow.  It's an incredible little tasting shop in North Portland lined with walls of infused and flavored sea salts, more chocolate than heaven could possibly supply, and a full bitters tasting bar.  Its fun.  It's delicious.  And since bitters are a digestiv it'll be the perfect tasting after your big lunch.  Any foodie pheen will go gah gah for this place.

The Meadow bitters and sea salt tasting and chocolate bar

Get a cocktail.  Portland is a drinking town as much as it is an eating place.  Hit SE Belmont and head to the Sweet Hereafter for a drink and vegan bites or Bar avignon off SE Division for a glass of wine and farm to fork style food.  If you are visiting friends, stop at Cork on NE Alberta and pick up some Rose to bring over.  Sit in the sunshine and sip away your worries.

Fitting that a rose named after me would be described as:
'something different with just enough fizz to funk up your evening'

Sweat it all out.  Take Jill Knouse's class at Core Power Yoga and visit Yoga Pearl.  While at Yoga Pearl chill at Prasad the little healing cafe nestled inside the lobby of the yoga studio.  Genius: Yoga, juice, healing foods, and an awesome community fused together?  I think i've just found my Shang-ra-lah. 

**San Diegans, my partners and I are working diligently to get a lease signed and our construction started ASAP for our variation on this concept...stay tuned!  Contact me at meredith.gnau@gmail.com for investment opportunities.

Or go for a hike on the Wildwood Trail in Forest Park.  There are over 70 miles of hiking trails in this dense fresh air forest to explore.

Finish your night at Yakuza Sushi on NE Killingsworth.  Get the pink nigori infused with vanilla and yellowtail sashimi with strawberry.  OMG...i die.

Sleep well.  If you're on a dime stay at the Crystal.  It's around a hundy, has a soaking pool, very clean shared baths, and is centrally located to downtown, NW, and the pearl.  It's across from whole foods for convenient snacking, by Powell's so you can get lost in book heaven, and right off Burnside, the main thoroughfare that takes you to the other end of town seamlessly.

McMenamins The Crystal Hotel

If you have a couple extra bucks or are a Starwood member stay at the Nines.  It's right in the heart of downtown portland next to pioneer square.  Easy to get to the trolley, the waterfront, and an easy walk to many thriving shops and businesses.  The rooms are beautiful and cozy.

teas at Tea Chai Te

Get your apothocary fix with some healing teas at Tea Chai Te Sellwood.  You have over 100 healing teas and chais to pick from in an old Train Caboose.  Each number represents a listing in the menu.  Sniff, infuse, sip, and get healed.

Go to Tula or New Cascadia Gluten Free Bakeries.  Tula serves up gluten free pizzas, baked goods, and breads.  Their flaxseed banana bread is not to be missed.  Don't devour it all yet...wait for your next stop to enjoy it.

Get a stumptown coffee and a wheat/gluten free poppyseed muffin
at Random Order on NE Alberta

Heart Coffee on SE Burnside

Last but not least, you must have Stumptown coffee (it's really good with your tula banana bread).  This actually should go without saying.   It's pretty impossible not to stumble upon a cafe that serves Stumptown coffee, but in the case you first find Heart coffee on SE Burnside that will also do the trick.  Even if you don't drink coffee (in which case may i recommend you go with decaf), you must when you go to Portland.  Not drinking coffee there is like not sipping a margarita when in Mexico or not putting cheese on your macaroni.  You know what i'm saying:  Go to Portland, Drink the Coffee.