Smooth Transition — Dominique Sensabaugh

Success isn't always about greatness. It's about consistency. Consistent hard work leads to success. Greatness will come.
-Dwayne Johnson

This post is for the #goaldiggers who use January as a time to kick start and revamp their health regimen. Although I personally hate visiting the gym during this time of the year because it's packed and overwhelming, I am elated for each and everyone who is taking time to refocus on their mental and physical health. It's exciting and energizing to watch people reconnect with their mental and physical well-being. For those that are overhauling their diets—remember consistency is key. One of my favorite mantras to live by is “consistency/time=results” and this is true with every facet of your life.

DRINK IT UP!

A great way to assist your efforts is to implement healthy and delicious protein shakes and smoothies into your diet. These can be made with a variety of really delicious ingredients and still have a huge impact on your diet. Also, if your protein is a little bland by itself then this is a great way to spruce it up! By the way, these recipes are vegan/vegetarian and delectable.

Pineapple Paradise -With a tropical blend of pineapple, mango, banana, and coconut— this delicious smoothie gets a spicy kick from fresh ginger.

1 cup coconut milk beverage

1/2 cup frozen pineapple chunks

1/2 cup frozen mango chunks

1 banana

Juice of 1/2 lemon

1-inch piece fresh ginger, peeled and roughly chopped

1 tsp flax seed

1 tsp chia seed

COCOnuts Calling all coconut lovers

1 cup coconut milk beverage

1/2 cup frozen strawberries

1/2 cup frozen mango chunks

1 tablespoon coconut oil

1 tsp flax seed

1 tsp chia seed

Blueberry Back That Thang UP Blast

1 cup almond milk or coconut milk beverage

1 cup frozen blueberries

1/2 avocado

Juice of 1 lime

1 tsp flax seed

1 tsp chia seed

Cherry Pie A smoothie that could definitely pass for dessert, this cherry-banana combo gets its strong almond flavor (and protein) from chunky almond butter and almond milk.

1 cup almond milk

1 cup frozen cherries

1/2 banana

2 tablespoons almond butter

1 teaspoon pure vanilla extract

1 tsp flax seed

1 tsp chia seed

1 tsp honey

I pray these quick easy smoothies can make dieting easier and satisfying!

Tips for Maintaining your Diet Transitions

Eat Breakfast. Don’t make the mistake of skipping any meals to save calories for later. If you skip, you’re more likely to have blood sugar and energy imbalances which often lead to overeating (specifically in carb form). You all know my favorite go-to is a protein shake.
Workout. No matter what, get a sweat session in. That could be a brisk walk outside or utilize the circuit workout at the club.
Drink Water. It’s important to hydrate all day. But I also suggest the fitness tip of drinking one glass of water before mealtime and then one in between any adult beverages. Hydration helps your energy stay level and your hunger cues at bay, making you less likely to overindulge.
Plan your Treats. On a night out with bae or your girls, be sure to find a way to stay focused. If you plan on indulging then plan for it ahead of time versus trying to avoid it completely. In my head, if I know that I’m going to eat the protein and vegetables first (to fill up my hunger) then I can plan for a glass of wine or a slice of pie. Do not deprive yourself of items you love especially if you are reaching your goals in the gym. Remember balance and moderation are key.

Remember your WHY. I am not a fan of the word diet. To me diet = deprivation. I prefer lifestyle transition because it is a better representation of you changing your lifestyle to a healthier and balanced you. Eating with family and friends does not have to derail you completely. When you go out to eat, remember your goals and try not to rush through eating. Lastly, make sure you spend most of the time connecting (or re-connecting) with the special people that are there with you—enjoying life and celebrating the moments that matter most.