Pumpkin Spice Shakeology

One thing I love about fall is that it is the season for all things pumpkin! While I do have a love of Dunkin Donut’s pumpkin coffee, I don’t love all the fake sugars, fats, and empty calories.

I decided to get creative and come up with a pumpkin spice version of my favorite protein shake as a healthy alternative. Hope you enjoy!

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* 1 scoop vanilla shakeology
* 1/2 cup pumpkin
* 1 cup unsweetened almond milk
* Cinnamon
* Nutmeg
* Pumpkin Pie Spice
* Ginger
* Ice

 

How to Plan, Commit, and Follow Through with Weight Loss & Body Transformation

Have you ever looked in your closet, stared at your clothes, and realized nothing fits…

I can’t tell you how many times, this experience happened to me. On top of that, even if the clothes in my closet did in fact, fit, it was highly likely I would go through 20 outfits before going out, convinced that each one made me look larger and larger.

A year ago, despite my constant efforts of personal development, body image workbooks, and coaching programs; body shame,  weight gain, and failure to follow through with diets, were a regular struggle for me. This made everything else seem more difficult.

Getting ready became a 2 hour process because nothing looked good. 

Workouts felt difficult, strenuous, and discouraging. 

Diets, despite my constant persistence to follow them, felt unrealistic, isolating, and boring. 

I felt alone in my weight loss journey, nothing seemed to be working, and I couldn’t imagine anyone was having as much struggle as I was.

Then slowly but surely different pieces of the puzzle started to come together. I started to own the fact that I struggled to maintain my weight, and instead of seeing it as a curse, started to embrace the fact that my constant efforts to workout and eat better, were keeping me healthy. I also began to collaborate with people who were as dedicated to health and fitness as I was. This made me feel supported, accountable, and motivated, and suddenly, I started losing weight without much effort at all!

So here’s what I did to plan, commit to, and follow through with own health transformation. I didn’t know what I was doing at the time, but now, since I’ve been through it all myself, I can give you the exact steps to follow to get your health and body to where you want it to be.

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Plan

Select a workout program you will be likely to follow. Figure out a nutrition plan that will be reasonable for you to follow (for life and not just a few days!). Get prepared with healthy groceries. Sign up for the workout programs you’ll need and ensure you have the proper equipment. Figure out any underlying struggles that will prevent weight loss, make body image a struggle, and inhibit progress. Once you’ve identified these triggers and struggles, prepare some strategies to help eliminate them, seek help in the areas you need, and be ready to combat some hurdles.

Commit 

Tell other people what you are planning to do. Recruit a friend, workout buddy, or family member to join you. This will ensure you have a like-minded support system, to help you throughout your journey. I always suggest my clients join in on my Facebook challenge groups as this was an integral piece for me. This not only kept me motivated and accountable, but I didn’t feel alone on my journey. I was part of a team, and if I didn’t want to follow through for my own benefit, I still felt compelled to stick it out for my team. Once you’ve got your support system set, commit and go all in. Acknowledge that you are making a commitment to yourself to be healthy. The better you take care of yourself, the better you will be able to take care of everyone around you. Be selfish. Put yourself and your health first. Prioritize feeling good about yourself. Let everyone around you know what you’re doing. This will be a huge piece of the commitment.

Follow Through 

Following through can often times be where people struggle. So you have your plan, you have your commitment, support group, and team of people behind you, now what? Now it’s time to follow through. Set yourself up for success. Dedicate a specific time to workout everyday. Make an appointment with yourself for your daily workout. Schedule it in your planner. Plan for it. Follow through with it. Prioritize your nutrition. Grocery shop and meal prep for the week. Stay on point with your nutrition decisions, knowing that each decision will affect how you feel during your next workout, your next meal, your next day. Keep in mind that the best way to follow through is to take things one day at a time. Each day, make the best nutrition choices possible, do all you can to work out, and know that if you fall off track, you can only move forward. Seek out support when you need it. This is why you made your commitment. When you struggle, you will quickly realize you are not alone. After enough follow through, comes success, progress, transformation! I’m so excited for you to get there!

Ready and motivated to go? Starting Thursday October 16th, I’ll be running a one-week sneak peak into the 21 Day Fix. It is one of my favorite workout and nutrition plans and I’ll be giving you all the information on how it works. You’ll also get an exclusive invite into my next challenge group, plus a discounted offer on the 21 Day Fix. There is absolutely no commitment and it is 100% free. Send me a message to danielle@danielleprestejohn.com or add me as a friend and send me a message on Facebook letting me know you want it! I’ll add you ASAP. Or you can simply HEAD HERE and request to join!

21 Day Fix Sneak Peak

5 Ways to Find a Workout Program that is Right for You

Despite the fact that I genuinely enjoy my workouts, I like most women, probably including yourself, struggle with finding and creating the time to workout on a consistent basis. Several years ago, as I picked up my nutrition coaching business, and took on several part time jobs, my fitness lifestyle took a back seat to my business lifestyle.

Even now, it’s difficult to commit to a specific workout program or schedule. With specific fitness goals in mind, I’ve made it a priority to find a workout program, schedule, and routine that works for me.

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So here’s the deal, even though I would love to tell you that I workout for hours on end a day, honing particular skills, and fine-tuning my weaknesses, I don’t. I do however, commit an hour 6 days a week to improving my fitness, and in return, generally feel better about myself, feel accomplished throughout the day, and am 10 times healthier than the busiest working bee, not following a dedicated workout program.

So here are 5 questions you need to answer in order to find the workout program that will be successful for you.

Question One: What type of coach do you like?

  • Do you like to be pushed? Yelled at? Motivated? Cheered on?
  • Do you prefer a male or female coach?
  • Do you want to have lots or support and guidance?
  • Do you want to “go it alone”, do your own thing and freestyle in the gym or at home.

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Question Two: What workouts do you tend to excel with and enjoy?

  •  Cardio based workouts
  • High intensity workouts
  • Body weight movements
  • Strength training – weightlifting – bodybuilding
  • Low impact workouts
  • Dance workouts
  • Yoga/Pilates/Meditative Exercises

Question Three: What time of day are you most likely to exercise?

  •  Early morning
  • Before work
  • In the afternoon
  • After work
  • During your lunch break
  • After dinner
  • Mid-morning

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Question Four: What is the best way for you to stay accountable and supported?

  • Following a program that is structured?
  • Completing a workout with a buddy?
  • Having a coach to check in with and keep you on track?
  • Having a daily check in system?
  • Working with a group of people doing the same program?
  • Journal your workouts and track your progress?
  • Participate in a major event, race, or competition?

Question Five: Where would you be most successful in completing your workouts regularly?

  •  At home?
  • At a gym?
  • At a studio or group class?
  • Outdoors?
  • With a trainer?
  • With a friend?
  • At work?

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So consider these questions and decide how you can best set yourself up for success. If you have decided you are most likely to workout in the morning and love a supportive coach, daily check in system, and a gym workout, it probably isn’t the best idea to choose an at home program you will complete in the evenings by yourself. It’s all about finding what works specifically for you.

Having trouble figuring this all out, or want to know which programs I suggest for your preferences? Send me an email (danielle@danielleprestejohn.com) or shoot me a Facebook message (http://facebook.com/danielle.prestejohn) with the answers to these questions! I’ll help you find the perfect program for you!

Chili Spiced Turkey

Today I’m continuing with my experiment of trying to make plain turkey a little more exciting. I love adding vegetables into this too because it’s a great way to sneak more veggies into my diet. This is a great option to prep ahead for the week too and makes a perfect complete meal.

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Ingredients: 

  • 1 lb extra lean ground turkey
  • 2 medium zucchini
  • 1 can diced tomatoes
  • 1 tsp. chili powder
  • 1 tsp. red pepper flakes
  • 1/2 tsp. paprika
  • 1/2 tsp. cayenne
  • 1 tsp. hot sauce

Directions: 

  1. Heat a skillet with coconut oil spray and cook the turkey over medium heat until brown.
  2. Add in the zucchini, diced and saute over medium heat until soft.
  3. Lastly add in the tomatoes and spices and simmer over low heat 2-3 minutes longer
  4. Serve and enjoy

Makes 4 servings.