How many calories are in a typical meal?

We believe strongly that the quality of the inputs is far more important than the number of calories in a meal. All calories are not created equally (that’s old science) and different foods affect our biological systems (hormonal, metabolic, etc.) in different ways. In our experience, fixating on the number of calories tends to do more harm than good for the average person trying to reach their health and fitness goals. We believe that the simplest and most effective way to reach your goals is to focus on eating real (not processed) food that is prepared from clean and wholesome ingredients. Instead of focusing on the numbers, we want you to focus on how our food makes you look, feel and perform.

Are all of your meals gluten free?

Absolutely. Though not everyone has a gluten intolerance, research has shown that more and more people have gluten sensitivities (without even knowing it.). We also focus on using clean and wholesome ingredients rather than processed foods, which makes avoiding gluten far easier. In addition to a completely gluten-free menu, our menu is also dairy- and egg-free.

I live an active life. How do I know I’m getting enough protein?

Don’t worry, we also live active lives. But to be safe, we have partnered with a registered dietitian to ensure that not just each recipe is well-balanced and carefully composed, but also that each daily menu is thoughtfully structured to maximize nutrient density and diversity.

Will I lose weight on one of your meal programs?

Our programs are designed to provide you with all of the nutrients you need to live an active and healthy lifestyle. We carefully craft each recipe and structure each day’s worth of meals to ensure that you’re looking, feeling and performing your best – both mentally and physically. For some, this may mean shedding a few excess pounds. For others, this may mean providing an adequate balance of nutrient density and diversity to fuel your days. In any case, you can rest assured that by living the V+B life, you’ll be eating delicious, nutritious, well-balanced meals. But hey, if that’s not enough, you can always walk/run to our production facility to pick up your meals yourself (no charge).

Are all of your ingredients certified organic?

Depends. Do you work for the USDA? (Joke). We believe more in working with farmers and growers who utilize sustainable and organic farming practices than in working strictly with those who are certified organic. For many small, local farmers and growers, the official organic certification process is simply cost prohibitive and too time consuming a process to undertake. We partner only with those who share our high standards; those willing to work longer hours to protect the land and the plants and animals on which we all depend. Ultimately, our philosophy on this topic is simple – we strive to establish lasting relationships with good people who are doing great things.

F*Type Series: Kaitlyn Wozniak, Personal Trainer + Women's Fitness Expert

F*Type is a series featuring womxn in DC who are up to amazing things so we can redefine the female stereotype and build an inspiring community. We want to hear from bad*ss womxn who are entrepreneurs, thought leaders, change makers, mothers, and more.

This post features Kaitlyn Wozniak, a Washington, DC personal trainer and group fitness instructor specializing in women's fitness.

About Kaitlyn

Where are you from?
Baltimore, MD

What is your background (education, training, life experiences)?
I graduated from American University with a degree in psychology. I have been a personal trainer and group fitness instructor for 7 years.

How long have you been in the DMV?
I came to DC from Baltimore in 2009!

And how did you end up here?
I moved here to attend college at American University.

Work life

Tell us about what you do.
I am a personal trainer and group fitness instructor, specializing in women’s fitness.

What's the story behind getting to this position?
The path toward my career started when I was 13 and was diagnosed with an eating disorder. I struggled on and off for many years before recovering. Part of my recovery forced me to reevaluate my relationship with fitness and ultimately, I decided to become a trainer who focuses on women’s wellness!

If any, what challenges do you face as a female in your role?
Most men don’t like to listen to a woman tell them how to workout, but 9 times out of 10, they realize I know a lot more than they do ;)

What’s one leadership lesson you’ve learned in your professional life?
I believe that respect must flow both ways and open communication and honesty are integral in building professional relationships.

If you have one, what did you learn from your biggest failure?
That I can stand back up stronger because of the failure! Failure isn’t permanent, it’s just a stepping stone to the next lesson.

Do you have a role model or mentor?
More than I can count. But I will always point at my mom for being selfless, dedicated and passionate.

Advice

Tell us one piece of advice you’d give a fellow woman who wants to be in your position.
To never let rejection stop you. “You will be too much for some people, those are not your people.”

What advice would you give 18 year old you?
I would tell 18 year old Kaitlyn that she is more than her body, that she should use every “no” to propel her to the right “yes,” and to speak up because the day I wasn’t afraid to hear my own voice was the day my life changed.

Wellness

How do you balance work + wellness?
I have a standing date night with my husband every Friday. It’s usually something simple and we are home by 9 but it gives us time to reconnect now that we are parents to our baby boy!

Do you have a favorite fitness class or way to exercise?
I love to cycle and to lift. Group fitness is a great love of mine. I love to teach but there’s nothing like taking a class and getting lost in the moment as a participant.

What's your go-to meal on a busy day?
I love cooking up kabobs and some roasted veggies. They’re things that cook quickly and taste amazing.

One food you can't live without?
Guacamole

How do you unwind after a stressful day?
Hug my baby and cuddle my dog!

DC life

Favorite thing to do in DC on the weekend?
As a fit pro, I work weekends! But I love what I do and it is one of my favorite things to get to show up and sweat with the people who take my classes!

If you're celebrating over dinner, what DC restaurant are you at?
Anyone who knows me knows this answer! Commissary on P and 14th!

Favorite way to get into nature in DC?
Hiking Great Falls... classic!

What's the best thing about living in DC?
I have loved this city for 10+ years. I’ve always said, you simply cannot be bored here. And, more importantly, this city is rooted in such diversity and rich history. I love that being in DC has helped shape me into a truly accepting and open person.

more than food

more than food