Tag Archives: transformation

๐ŸŒ๐Ÿ‹๐Ÿ‰๐ŸŒถ ๐Ÿ’ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐“๐ซ๐ฎ๐ญ๐ก๐ฌ ๐ญ๐ก๐š๐ญ ๐“๐‘๐€๐๐’๐…๐Ž๐‘๐Œ๐„๐ƒ ๐ฆ๐ฒ ๐‰๐จ๐ฎ๐ซ๐ง๐ž๐ฒ ๐ŸŒฝ๐Ÿ ๐Ÿ‡๐ŸŽโฃ

For years, food was my biggest enemy. I would eat too little, eat too much, and usually start fresh every Monday. With so much information out there, and so much desperation for success it can be easy to get overwhelmed with what is factual and what is a load of marketing BS from the diet industry. โฃ
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With time, I managed to navigate myย way through ALL the diets, and find what works for me. ๐˜ˆ๐˜ฏ๐˜ฅ ๐˜ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ด๐˜ข๐˜บ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฃ๐˜ช๐˜จ๐˜จ๐˜ฆ๐˜ด๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ฅ๐˜ฐ ๐˜ช๐˜ด ๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ฐ๐˜ถ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ฆ๐˜ฆ ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ด ๐˜ฃ๐˜ฆ๐˜ด๐˜ต ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ. โฃ

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BUT that being said, here are 4 of the biggest truths I learned through trial and error to help get you goingโ€ฆ โฃ

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1๏ธโƒฃย ๐˜๐จ๐ฎ ๐ฐ๐ข๐ฅ๐ฅ ๐จ๐Ÿ๐ญ๐ž๐ง ๐ฎ๐ง๐๐ž๐ซ๐ž๐ฌ๐ญ๐ข๐ฆ๐š๐ญ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ ๐œ๐จ๐ง๐ฌ๐ฎ๐ฆ๐ž๐, ๐š๐ง๐ ๐ญ๐ก๐ž ๐จ๐ง๐ฅ๐ฒ ๐ฐ๐š๐ฒ ๐ญ๐จ ๐ค๐ง๐จ๐ฐ ๐Ÿ๐จ๐ซ ๐ฌ๐ฎ๐ซ๐ž ๐ก๐จ๐ฐ ๐ฆ๐ฎ๐œ๐ก ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐ž๐š๐ญ๐ข๐ง๐  ๐ข๐ฌ ๐ญ๐จ ๐ฆ๐ž๐š๐ฌ๐ฎ๐ซ๐ž ๐š๐ง๐ ๐ญ๐ซ๐š๐œ๐ค ๐ข๐ญ. I see this all the timeโ€ฆ an extra pour of creamer in your coffee, 2 tablespoons of peanut butter instead of one, 8 ounces of chicken instead of 4. They seem small, but if itโ€™s happening daily, it will add up over time. Youโ€™re likely frustrated because youโ€™re eating all of the right things and not losing weight, but so often we donโ€™t account for exactly how much. The best way to get honest about this is to MEASURE what youโ€™re doing (with a food scale, measuring cups, portion containers, whatever works for you) AND then also to TRACK it. Hold yourself accountable. โฃ

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2๏ธโƒฃย ๐Œ๐จ๐ฌ๐ญ ๐š๐œ๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ ๐ญ๐ซ๐š๐œ๐ค๐ž๐ซ๐ฌ ๐ฐ๐ข๐ฅ๐ฅ ๐จ๐ฏ๐ž๐ซ๐ž๐ฌ๐ญ๐ข๐ฆ๐š๐ญ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ ๐›๐ฎ๐ซ๐ง๐ž๐ ๐š๐ง๐ ๐Ÿ๐ข๐ญ๐ง๐ž๐ฌ๐ฌ ๐š๐ฅ๐จ๐ง๐ž ๐ฐ๐ข๐ฅ๐ฅ ๐ฅ๐ข๐ค๐ž๐ฅ๐ฒ ๐ง๐จ๐ญ ๐œ๐จ๐ง๐ญ๐ซ๐ข๐›๐ฎ๐ญ๐ž ๐ฆ๐ฎ๐œ๐ก ๐ญ๐จ ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ. This is not to say fitness isnโ€™t important. It is. In fact it was the number one thing to keep me MOTIVATED to stay on track with my nutrition BUT if youโ€™re doing it just to burn calories to lose weight youโ€™re doing it wrong. Track your steps for overall health, but donโ€™t become a slave to it. Move more to stay motivated. Use resistance training to reshape your body. But, also know that you donโ€™t need to โ€œeat backโ€ your calories burned, or โ€œburn offโ€ what you ate. I honestly turn off the activity estimate entirely in my fitness pal. โฃ

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3๏ธโƒฃย ๐ˆ๐ญ ๐ข๐ฌ ๐ข๐ฆ๐ฉ๐จ๐ซ๐ญ๐š๐ง๐ญ ๐ญ๐จ ๐ž๐š๐ญ ๐Ÿ๐จ๐จ๐๐ฌ ๐ฒ๐จ๐ฎ ๐ž๐ง๐ฃ๐จ๐ฒ. Hate celery juice. Stop drinking it. Love cream in your coffee. Drink it, track it and make it work within your day. When you stop jumping on every latest health bandwagon youโ€™ll be able to discover the healthy foods you genuinely enjoy, and will continue to consume them consistently and sustainably because you actually like them. Youโ€™ll also be able to incorporate the foods some may deem โ€œunhealthyโ€, simply because you like them, and will be more likely to continue to work towards your goals because youโ€™re happy and satisfied, not forcing down kale salads at every meal when you secretly hate it. โฃ

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4๏ธโƒฃย ๐ˆ๐Ÿ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐ฅ๐จ๐จ๐ค๐ข๐ง๐  ๐ญ๐จ ๐ฅ๐จ๐ฌ๐ž ๐ฐ๐ž๐ข๐ ๐ก๐ญ, ๐ญ๐ก๐ž ๐ญ๐ข๐ฆ๐ข๐ง๐  ๐จ๐Ÿ ๐ฐ๐ก๐ž๐ง ๐ฒ๐จ๐ฎ ๐ž๐š๐ญ ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐จ๐จ๐ ๐๐จ๐ž๐ฌ ๐ง๐จ๐ญ ๐ฆ๐š๐ญ๐ญ๐ž๐ซ. You can eat carbohydrates at night, skip breakfast in the morning, eat 3 square meals a day or 6 mini meals throughout the day. So long as you are in a caloric deficit, you will continue to lose weight. What is important is discovering the timing that will make you most likely to stick with your plan, and potentially get the most of your workouts BUT if your main goal is fat loss, focus on sticking to a calorie deficit FIRST before you even think about timing. โฃ
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๐‡๐„๐‹๐๐…๐”๐‹?!?! ๐€๐ง๐ฒ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐ช๐ฎ๐ž๐ฌ๐ญ๐ข๐จ๐ง๐ฌ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐œ๐ฎ๐ซ๐ข๐จ๐ฎ๐ฌ ๐š๐›๐จ๐ฎ๐ญ? โฃ
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TRANSFORMATION

This Dress.

It was the night before I left for our annual coaching event.

This dress wouldnโ€™t even zip.ย ๐Ÿคฆโ€โ™€๏ธ

I sat on my bed and cried because half of my dresses in my closet no longer fit.

I was headed to a conference for fitness coaches and here I was depressed and feeling the least bit fit.

2017 was not the best of years.
2018 started like a B**** and I struggled with depression worse than I have ever experienced.

I felt like a fraud and struggled to share the true honesty behind what was going on.

Not anymore.ย โŒ

Excited to share my transformation, truth, and transparency all over again.ย ๐Ÿ’›

Life will never be perfect and neither will I be, so at least I can be honest.

Transformation AGAIN is possible. Starting from the inside out.ย ๐ŸŒป

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TRANSFORMATION

Coaching is not always cupcakes and sprinkles all the timeย ๐Ÿฐ
It can be scary to share your life with social media.
It can mean late nights, or getting up early and saying goodbye to Netflix time.โฐ
It means sharing your imperfections with the world and taking on judgement.

But it’s days like today that remind me EXACTLY why I do this.ย ๐Ÿ™Œ
Our ladies checking in with their final results from our 80 Day program made my heart so happy.

Things like….

๐Ÿ’œLost 17 lbs
๐Ÿ’šDown 25 inches overall
๐Ÿ’›Regained sooo much of my confidence
๐Ÿ’™Clothes fitting nicely
๐Ÿ’œNo giving up like I have in the past
๐Ÿ’›ย I am finally comfortable in my own skin.
๐Ÿ’šI have lost a total of 16 pounds and 20 inches overall.
๐Ÿ’œI lost 25 lbs and 36.5 inches

And a special shout out to my coach Allie, who CRUSHED her 16 week journey. She committed 110% and the results show it. So proud of you ladyย ๐Ÿ’•

You can do it tooย ๐Ÿ‘ฏย Always hereย ๐Ÿ˜˜

allie5

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A Perfect Start

When is the PERFECT time to start your health and fitness journey?

My REAL answer: Never. Danielle-Prestejohn-56 (1)

The season of New Yearโ€™s Resolutions and starting on Monday is upon usโ€ฆ but one of the most important things Iโ€™ve learned is there will never be a best time to start a health and fitness journey.

*Life is always going to be busy.

*Thereโ€™s always going to be an upcoming event.

*Youโ€™re never going to have a surplus of money to afford it.

*Youโ€™re never going to feel READY

So what if instead of waiting for Monday, or January 1st, or until you feel ready you started right now?! Made one small (or BIG) change to take a step to a healthier life. It doesnโ€™t have to be a drastic change. Small changes daily when life is chaotic will still add up over time. In fact, it will add up to WAY more than if you keep WAITING for that perfect starting point. Are you in?