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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Health isnโ€™t a one-size-fits-all thing

Fitness isnโ€™t a punishment; itโ€™s a blessing.
Nutrition isnโ€™t restrictive; itโ€™s healing.
Health isnโ€™t a one-size-fits-all thing and may not look the same for everyone,
But it is something worth fighting for.ย ๐Ÿ‹๐Ÿปโ€โ™€๏ธ

P.S. About to post a new workout over on my Instagram right nowย ๐Ÿ’ช

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NSV

Non Scale Victory… not having to stress over a swimsuit this summer. Today is day 73 of our newest program and Iโ€™m so happy with how my body is changing. โฃโฃ
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Last summer I refused to wear a bathing suit. I skipped beach time, pool days, and outings because I felt so unhappy in my own skin. โฃโฃ
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This summer I ๐‘๐„๐…๐”๐’๐„ to miss any opportunity to soak up the sunshine. โฃโฃ
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And while yes I would love to remind you that it is 100% possible to love and accept your body at any size, I also want to remind you that itโ€™s totally possible to work towards the healthiest, happiest version of you ๐—ช๐‡๐ˆ๐‹๐„ learning to love where youโ€™re at.โฃโฃ
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Iโ€™m so excited for this program to launch. Weโ€™ll be kicking things off in July and I canโ€™t wait to go through it again with yโ€™all. โฃโฃ
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Sharing a little sneak peek at some of the workouts over on my Instagram (@daniellegracep)ย ๐Ÿ’ชย 100 days with a different workout every. single. day. Get ready to MELT. โฃโฃ

Whoโ€™s excited?!?!ย ๐Ÿ™‹โ€โ™€๏ธ

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June Jumpstart

How This Works

What You’ll Get

Fitness Accountability

Not only will you have access to our online library of at home workouts (more on that below), but you’ll also have daily accountable to check in with your workouts.

I find the missing link for so many isn’t knowing what to do, it’s getting you to do it, which is why our support and accountability group is so helpful in reaching your goals. We even have a group of ladies who meet at 5:30am to workout together virtually daily.

Nutrition Plan

Not only will you get a ton of nutrition guidance and support within our group, you’ll also get access to the exact portion-controlled based system that I follow daily.

You’ll learn how much of what foods your body needs to thrive. You’ll even get a full 21 Day Meal Plan to follow for the duration of our group (complete with bonus recipes). We’ll also chat about meal prepping planning, and staying the course with nutrition while still enjoying life, and things like wine, chocolate, and cheese.

30 Days of Superfoods

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. P.S. I don’t drink it, I usually have it in the form of thin mint brownie batter as my nighttime sweet tooth fix.

Optional Workouts

Meet our “Netflix” of Fitness. When you join us you’ll have the option of a yearly membership to our online workout library, with everything from yoga, to lifting, to dance programs.

A bunch of our ladies will be focusing on a 4 day a week lifting and interval training program that is PERFECT for summertime! Youโ€™ll pack into just about 30 minutes on average what would normally take an hour and a half at the gym.

LIIFT4 is an efficient, no-nonsense workout that combines weightlifting and calorie-burning high-intensity interval training (HIIT). All you need is a set of light, medium, and heavy weights (depending on your fitness level), or you can substitute with resistance bands.

Youโ€™ll do all 32 unique workouts of the program in real time with your trainer Joel, never doing the same workout twice. The best part?! They’re only 4 days a week and 30-40 minutes.

My Story

At the end of last summer I decided enough was enough. I spent the entire summer avoiding pool days, beach trips, refused to wear a bathing suit, and gave in to buying bigger summer clothes to fit my expanding size.

After a bout of anxiety and depression, I took control of my nutrition and fitness. I lost over 15 lbs and 10+ inches by following the principles of the this nutrition plan and at home workouts.

What I loved most was I was still able to eat real food that I enjoyed. I kept things simple, picked the foods I loved, and didn’t feel deprived.

I still had the energy to tackle my workouts and busy lifestyle, but continued to see slow, lasting results that I have since been able to maintain.

For years, I’ve battled with yo-yo dieting, binge eating, and emotional eating. Most recently, after a bout with depression, my weight was at an all time high, and self esteem was at an all time low.

I needed to regain control of my nutrition WHILE repairing my relationship with food, and this was the perfect program to do that with.

I cannot recommend our workouts and nutrition plans enough! You’re going to love it!

Support & Accountability

My favorite part of this journey is the support and accountability to keep you motivated throughout your program! We check in daily in our online private Facebook community to share meals, workout check ins, measurements, progress and more!

We share our wins, struggles, swap recipes, and provide all the support you need to successfully reach your goals.

Results