Category Archives: Nutrition

Summer Meltdown

The Workouts

100 Unique 20-30 Minute Workouts

All 100 workouts are broken down into 5 phases of 20 workouts each. In each phase, you’ll do a 10 workout cycle of 20-30 minute workouts, and then ramp up the intensity and repeat those 10 with an extra challenge.

There are 2 modifiers with every workout. Light, Medium, and Heavy Dumbbells are needed to complete the program.

10 Unique Workout Types

1. CARDIO MELTDOWN: Sweat to the beat while you work to improve your aerobic endurance. No equipment needed.

2. UPBEAT STRENGTH: Sculpt a stronger back, chest, shoulders, and arms with rhythm-based time-under-tension moves. Requires light, medium, and heavy dumbbells.

3. CORE INFERNO: Burn out your abs and melt off layers with challenging core-strengthening exercises. Requires light and medium dumbbells.

4. TOTAL BODY BADASS: Build full-body strength with lighter weights and intense plyometric exercises in this exhilarating workout. Requires light and medium dumbbells.

5. FREESTYLE FLOW: Half yoga-flow inspired, half mobility workout, this routine is designed to help with your recovery. Mat optional.

6. LIT CARDIO: This high-intensity interval training workout is designed to torch the fat off your body. No equipment needed.

7. DOWNBEAT STRENGTH: Build stronger quads, hamstrings, and glutes with rhythm-based time-under-tension moves. Requires light, medium, and heavy dumbbells.

8. FIGHT CLUB: Jericho draws from a variety of mixed martial arts disciplines for an incredible core-shredding cardio session. No equipment needed.

9. MELTCON: Break the beat with total-body strength training which will challenge your cardiovascular system to help you build muscle and melt major calories. Requires light, medium, and heavy dumbbells.

10. RE-VIBE: Refresh and revive as you recover with a yoga-inspired flow and then transition into deep, static stretches that aid in recovery. Mat optional.

The Nutrition Plan

Simplified Nutrition to take your results to the next level.

You’ll have three different nutrition plans to choose from depending on your goals and what works best for you.

Everything from a mindful eating based program created by a Registered Dietician, to Portion Controlled Nutrition, to simple mix and match recipes to choose from.

The best part?! In our coach test group, coaches saw results with each of the three different plans. There’s something for everyone!

Additional Resources

The B100 Journal & Wall Calendar

Your program comes with a B100 journal to guide you through the program. Tackle mindset, journal your progress, and track your 100 days through the program. You will fall in LOVE with this component.

Superfood Shake

Acts like salad, tastes like cake! This superfood packed shake has the nutritional equivalent to 7 plates of salad in one glass. I drink it daily as one simple, easy meal I don’t have to think about. It’s helped me so much with my mega sweet tooth and conquering cravings and it was the #1 reason I was able to stick with the nutrition plan.

Greens Boost

This is a personal favorite of our trainer, Jericho.

This can be added to your shake to give you the equivalent of 1 cup of nutrient-dense veggies and exotic greens. This is a GREAT way to add in some extra nutrition to your day and is especially good for those who don’t love vegetables!

Pre & Post Workout

These are designed to take your results to the next level. Energize our plant based pre workout provides a natural energy boost before your workout (PERFECTION for morning workouts) and recover, a whey based protein shake, will provide the proper post workout fuel to help you maximize results and recover effectively. P.S. it tastes like chocolate milk.

The Results

My personal journey with this program was amazing…

I was lucky enough to be a part of the coach test group for this program, and was blown away at how much my body transformed while going through the program.

I am admittedly not a morning person and didn’t think I could commit to 100 days straight without some rest days.

BUT I am so proud to say I proved myself wrong. Not only did I fall in love with the workouts, but I watched as my body leaned out and sculpted exactly how I wanted.

The variety of the workouts was amazing and it kept me guessing each day to see what would be next. Zero boredom and zero plateaus. I cannot say ENOUGH good things about it! You gotta try!

Support & Accountability

This is my FAVORITE part!! When you join us you’ll get access to our online VIP Test Group. We’ll go through the program together, day 1 to day 100. We start together and end together. We check in daily, share our wins, struggles, even meet in the early AM and workout together if you like. I’ll be there for everything you need as well, no question too small!

Weekend Tips

Tis the season for living in a swimsuit over the weekend and I wanted to give you my number one strategy for staying on track with your weight loss journey over the summer weekends. โฃ
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๐…๐จ๐œ๐ฎ๐ฌ ๐จ๐ง ๐Œ๐€๐ˆ๐๐“๐„๐๐€๐๐‚๐„. โฃ
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So often I see my clients do so well during the week only to make it to Friday and gain back all of the weight they lost during the week. Between cookouts, drinks, and parties, it can be so easy to undo all of the hard work they put in during the week. โฃ
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Either that, or they try so hard to be perfect during the weekends, that one cookie off track leads to the rest of the weekend being a wash and starting again โ€œ๐˜ง๐˜ณ๐˜ฆ๐˜ด๐˜ฉโ€ on Monday. โฃ
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So instead I have them flip their mindset to that of ๐ฆ๐š๐ข๐ง๐ญ๐ž๐ง๐š๐ง๐œ๐ž. โฃ
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If you can maintain your weight over the weekends and lose during the week, youโ€™ll set yourself up for a slow, steady, healthy weight loss journey throughout the summer. โฃ
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๐˜š๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ฎ๐˜บ ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ต๐˜ช๐˜ฑ๐˜ด: โฃ
*Get in a workout first thing in the morning. โฃ
*Focus on drinking LOTS of water (especially before any meal or snack). โฃ
*Find BALANCE with your food choices. If youโ€™re going to have a drink, maybe skip the cake. Want the roll on your hamburger, nix the wine. โฃ
*Make 2 out of your 3 meals really healthy nutritious choices, then that third meal can be a bit more lax. โฃ
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Keep in mind, 3 out of your 4 days of the week are โ€œ๐ฐ๐ž๐ž๐ค๐ž๐ง๐ ๐ญ๐ข๐ฆ๐žโ€. No more letting weekends get the best of you! ๐—ช๐ก๐จโ€™๐ฌ ๐ฐ๐ข๐ญ๐ก ๐ฆ๐ž ๐ญ๐ก๐ข๐ฌ ๐ฌ๐ฎ๐ฆ๐ฆ๐ž๐ซ?! โฃ
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P.S. Mini Core Circuit going up on my Instagram in a bit! Come join me over there @daniellegracep
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CRAVINGS BUSTER!

CONFESSION: at the risk of sounding salesy, I definitely donโ€™t share this shake enough.
BUT that changes now.

Reality is this superfood packed milkshake was a complete lifesaver as I went through my 6 week program (and I still drink it daily to this day).

Not only did it help CRUSH my mega sweet tooth.
It kept my energy high through a calorie deficit.
I never got sick of it cause my recipe options were endless (hello healthy frozen peanut butter cup).

Plus, it was one quick meal a day that I didnโ€™t have to think about and could take on the go. Saving me time and money.

And trust me, I did my research. These are ingredients I stand by and I feel so good knowing Iโ€™m putting the nutritional equivalent of 5 plates of salad a day into my system.

Itโ€™s also packed with supplements I used to spend so much money on buying and time figuring out how the heck to incorporate them into my diet (things like hemp, maca, pre and probiotics, acai, chia, flax, spirulinaโ€ฆ list keeps going).

So Iโ€™ll be over here getting my energy, clear skin, and cravings crusher in the form of chocolate pudding.

You can always try too! Message me for deets!

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โžก๏ธ How to break through a plateau. โฌ…๏ธ

After sharing my post about the scale recently, I started to get a lot of questions about weight loss plateaus and feeling โ€˜stuckโ€™ so I wanted to share exactly what I would do if this were to come up.

Step One: Find out if you are really at a plateau. Are your measurements changing? Are you taking progress pictures? Do you visually see change? Are your clothes fitting differently? These are all indicators of progress, even if theย scale may not be reflecting change. However, if everything is stagnant, move on to step two.

Step Two: Dial in on what youโ€™re doing. Have you been tracking your nutrition? Are small bites here and there sneaking in? Are you not as consistent with your workouts? Do you fall off track on the weekends. Tighten everything up and see if that makes a difference. Hereโ€™s an exampleโ€ฆ I havenโ€™t been measuring my sweet potatoes or almond milk creamer. Not a huge deal, but my first step will be to track those more closely.

Step Three: Change ONE thing at a time. If you are in fact sticking to your plan 100% and not seeing change itโ€™s time to switch things up, but itโ€™s best to do it slowly, and one piece at a time. This is when a coach will come in handy to decide if you need to either increase or decrease intake and by how much.

Step Four: Be PATIENT. Change will take time so slow down and trust the process. Once youโ€™ve made one change, give it a week or two to see if itโ€™s working. If it is, awesome, if not, go back to step one and start from the top.

Got questions about your current nutrition? Comment below or drop one thing youโ€™re currently struggling with? Always here to help.ย ๐Ÿ‘ฏโ€โ™€๏ธ

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Hi Iโ€™m human too. ๐Ÿ‘‹

On Sunday I finished round two of the 6 week program Iโ€™ve been testing out. Because I was in the test group for it we had to report our starting and ending weight for the program.

Cue anxious twitch.ย ๐Ÿ˜ฌ

The scale and I donโ€™t always get along. For a long time, I would let a morning weigh in dictate the entire course of my day. Then, I learned better, eased myself off of my addiction to the scale and gave up weighing in entirely.

So when we started this program and had to report our weight, fear crept in. I weighed in, beat myself up for the number, but vowed that it would just be a starting point.

When I stepped on the scale at the 6 week mark, I had to give myself a pep talk.

I had worked hard. I was feeling amazing. I was not going to let a number on the scale determine how much progress I made.

For the first time I let it just be a number and continued forward.

Today when I stepped on it again, it hadnโ€™t budged in 6 weeks. At all. And Iโ€™m going to be honest, panic set in. I started discounting all of my hard work. I felt frustrated. Questioned if I should switch things up.

Then I gave myself a reality check. My inches are down. My progress pictures showed change. I feel better. I am happier. My clothes fit better. My energy is up.

And I donโ€™t need a number on a scale to tell me that.

Focus on your health physically and mentallyโ€ฆ the rest will fall into place.ย โœŒ๏ธ

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