Tag Archives: motivation

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!

What you don’t see….

What you seeโ€ฆ Perfectly positioned instagram photoย ๐Ÿ’โ€โ™€๏ธ

What you donโ€™t seeโ€ฆ

I still struggle with acne that could rival a 13 year old.ย 
My shoulders are wide and my back will forever be too broad.
As Iโ€™ve lost weight my chest has gotten even flatter than ever before.
And quite honestly, I still have days where I still feel bigger than Iโ€™d like.

Why the heck am I sharing this?

Not to tear myself apart, or ask for sympathy but to share.

EVERY. Single. Human. Has areas of their body they dislike.
EVERY. Single. Human. Has moments where they compare their bodies to someone else.
EVERY. Single. Human. Has different ways of coping with this.

For some itโ€™s HIDING their imperfections as much as they can.
For others itโ€™s STRESS eating, lack of eating or over exercising.
For some itโ€™s FLAUNTING the things they do actually like.
For others itโ€™s MASKING their flaws through social media, surgery, wraps, pills, and more.

So next time before you JUDGE someone or yourself for that matter please stop.

We are all imperfect. We are all insecure. And we are all just doing the best we can.

Show a little more love to the real raw imperfect you.ย ๐Ÿ’›

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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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