Category Archives: Nutrition

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. ⁣

𝐅𝐨𝐜𝐮𝐬 𝐨𝐧 𝐌𝐀𝐈𝐍𝐓𝐄𝐍𝐀𝐍𝐂𝐄. ⁣

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. ⁣

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 “𝘧𝘳𝘦𝘴𝘩” on Monday. ⁣

So instead I have them flip their mindset to that of 𝐦𝐚𝐢𝐧𝐭𝐞𝐧𝐚𝐧𝐜𝐞. ⁣

If you can maintain your weight over the weekends and lose during the week, you’ll set yourself up for a slow, steady, healthy weight loss journey throughout the summer. ⁣

𝘚𝘰𝘮𝘦 𝘰𝘧 𝘮𝘺 𝘰𝘵𝘩𝘦𝘳 𝘵𝘪𝘱𝘴: ⁣
*Get in a workout first thing in the morning. ⁣
*Focus on drinking LOTS of water (especially before any meal or snack). ⁣
*Find BALANCE with your food choices. If you’re going to have a drink, maybe skip the cake. Want the roll on your hamburger, nix the wine. ⁣
*Make 2 out of your 3 meals really healthy nutritious choices, then that third meal can be a bit more lax. ⁣

Keep in mind, 3 out of your 4 days of the week are “𝐰𝐞𝐞𝐤𝐞𝐧𝐝 𝐭𝐢𝐦𝐞”. No more letting weekends get the best of you! 𝗪𝐡𝐨’𝐬 𝐰𝐢𝐭𝐡 𝐦𝐞 𝐭𝐡𝐢𝐬 𝐬𝐮𝐦𝐦𝐞𝐫?! ⁣

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 don’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 didn’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 I’m putting the nutritional equivalent of 5 plates of salad a day into my system.

It’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, spirulina… list keeps going).

So I’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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➡️ How to break through a plateau. ⬅️

After sharing my post about the scale recently, I started to get a lot of questions about weight loss plateaus and feeling ‘stuck’ 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 the scale may not be reflecting change. However, if everything is stagnant, move on to step two.

Step Two: Dial in on what you’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. Here’s an example… I haven’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 it’s time to switch things up, but it’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 you’ve made one change, give it a week or two to see if it’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 you’re currently struggling with? Always here to help. 👯‍♀️

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Hi I’m human too. 👋

On Sunday I finished round two of the 6 week program I’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. 😬

The scale and I don’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 hadn’t budged in 6 weeks. At all. And I’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 don’t need a number on a scale to tell me that.

Focus on your health physically and mentally… the rest will fall into place. ✌️

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Transform :20

Conquer your Mind…. TRANSFORM your life.

Have you tried to commit to a program before but failed because your MIND got in the way?

Do you want to incorporate workouts into your day but struggle finding the TIME to make it happen?

Do you need guidance on how much of what foods to eat to reach your goals?

Do you crave a little extra MOTIVATION and ACCOUNTABILITY along your journey?

Then I have just the thing for you! This past fall, I was lucky enough to test out our newest program. You’ll tackle fitness, nutrition, & mindset, AND it’s only 20 minutes a day!

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Here are my results from just 5 weeks of the program.

It’s you, Shaun T, and a Step, 6 days a week for 6 weeks. After 5 minutes, you’ll be out of breath, at 10 minutes you’ll be sweating, in 15 minutes you’ll be looking at the clock, and by minute 20, you’ll be done and proud of yourself.

The best part is you’ll be doing the program in real time with new workouts every day. No repeats, no do-overs.

Here’s how it works: 

  • Each day Monday through Saturday you’ll complete a 20 Minute workout.
  • You’ll journal your progress, nutrition, and most importantly your mindset throughout your complete transformation.
  • You’ll test your “transformers” daily to track your fitness progress.
  • You’ll be guided with EITHER a portion controlled nutrition plan OR Mindful eating plan.
  • You’ll check in with our private VIP accountability group to share wins, chat about struggles, and stay accountable through your program.

Who is this program for?!?!

This program is literally for ANYONE looking to transform their life. Whether it’s improving your fitness, managing your nutrition, or mastering your mindset. This program has something for everyone.

Because the workouts are only 20 minutes a day, they fit perfectly into a BUSY schedule. You don’t need a ton of space or equipment and the simple nutrition plan makes it easy to follow with the chaos of life.

This is the perfect program to get you out of your healthy living rut OR start your fitness journey from scratch.

What are the workouts like? 

Because the workouts are only 20 minutes, they are intense and pack quite a bit into the short period of time, BUT there is a modifier throughout the entire program and you are able to go at your own pace.

The only equipment you’ll need is your body weight and a step.

Each day is a bit different.

Mondays start off with BURN to burn off the weekend and kick off the week on the right foot.

Tuesdays are FASTER and they are just that… fast, speed, agility, and endurance.

Wednesdays are about getting STRONGER as you’ll focus on body weight strength building movements at a bit slower of a pace.

Thursdays are all about POWER and pushing your body to find both your physical and MENTAL power and break through plateaus.

Fridays are CUT and are the perfect combination of strength and endurance.

Saturdays are all about BALANCE and is the perfect way to close out the week. You’ll stretch, sculpt a strong core, and set the tone for your weekend.

Sundays are your rest day and the perfect way to reset for the week.

How do you get started?! 

Transform :20 launches exclusively on  Beachbody on Demand on April 1, 2019, with VIP Early Access starting January 14, 2019. Offers will be available on December 4, 2018.

If you’d like to be on the waitlist to reserve your spot in our VIP test group please send me an email to [email protected] with the subject line: transform20

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I also wanted to share a glimpse into my personal journey with the program. 

Reality is earlier this year I hit rock BOTTOM.
I wasn’t working out.
I was more depressed than I had ever been. 
I couldn’t gain control over my nutrition.

I was a failed coach going through the motions, and when I was first asked to be in the test group for our newest program I ALMOST TURNED IT DOWN.

A common theme that has shown up in my life….
I didn’t feel WORTHY enough to do it.

I didn’t deserve to be chosen. I was the crossfitter who happens to be a beachbody coach. Who was I to get this incredible opportunity?

I decided I had two choices, I could turn it down, nominate someone else and let the opportunity pass me by OR I could do something I have the hardest time doing.

I could put myself first.
Show up confident and proud.
Give every piece of my heart and soul to this program.

Thank goodness I said YES. This is my 6 weeks progress and I’m still going.

Fitness has always been THERAPY for me. But this time it was more.

I committed to changing my mindset. To showing up on the days I didn’t want to. To see things through, not just for myself but for ALL of the people watching, who I would take with me on this journey in the future.

I fought anxiety.
Depression.
Negative voices.
Urges to cheat.
Obstacles along every step of the way.

But one thing I learned….
These at home workouts actually work 😉

That and I had everything already inside of me that I needed to transform my life… what I was missing was the motivation and words I needed to hear every step along the way. Shaun T thank you for gifting that to me.

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