Category Archives: Fitness

So you want to lose weight…

Unpopular Opinion: ๐˜๐จ๐ฎ ๐š๐ฅ๐ซ๐ž๐š๐๐ฒ ๐ค๐ง๐จ๐ฐ ๐ฐ๐ก๐š๐ญ ๐ฒ๐จ๐ฎ ๐ง๐ž๐ž๐ ๐ญ๐จ ๐๐จ ๐ญ๐จ ๐ซ๐ž๐š๐œ๐ก ๐ฒ๐จ๐ฎ๐ซ ๐ ๐จ๐š๐ฅ๐ฌ. โฃโฃ
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Thatโ€™s not the problem. โฃโฃ
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๐˜๐˜ตโ€™๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ญ๐˜ข๐˜ค๐˜ฌ ๐˜ฐ๐˜ง ๐˜ฅ๐˜ฐ๐˜ช๐˜ฏ๐˜จ…โฃโฃ
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We spend so much time searching for the next great hack, fix, diet, or meal plan when the reality is we really need to be diving into why we arenโ€™t taking action. โฃโฃ
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๐˜๐˜ง ๐˜บ๐˜ฐ๐˜ถ ๐˜ธ๐˜ข๐˜ญ๐˜ฌ๐˜ฆ๐˜ฅ ๐˜ข๐˜ฏ ๐˜ฆ๐˜น๐˜ต๐˜ณ๐˜ข ๐Ÿธ๐Ÿถ ๐˜ฎ๐˜ช๐˜ฏ๐˜ถ๐˜ต๐˜ฆ๐˜ด ๐˜ฐ๐˜ณ ๐˜ข ๐˜ฎ๐˜ช๐˜ญ๐˜ฆ ๐˜ข ๐˜ฅ๐˜ข๐˜บ, ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜ฑ๐˜ฐ๐˜ต๐˜ฆ๐˜ฏ๐˜ต๐˜ช๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ฃ๐˜ถ๐˜ณ๐˜ฏ ๐˜ข๐˜ฏ ๐˜ข๐˜ฅ๐˜ฅ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ข๐˜ญ ๐Ÿท๐Ÿถ๐Ÿถ ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด ๐˜ข ๐˜ฅ๐˜ข๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฃ๐˜ฆ ๐˜ฅ๐˜ฐ๐˜ธ๐˜ฏ ๐˜ข๐˜ฏ ๐˜ฆ๐˜น๐˜ต๐˜ณ๐˜ข ๐Ÿท๐Ÿถ ๐˜ญ๐˜ฃ๐˜ด ๐˜ช๐˜ฏ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜บ๐˜ฆ๐˜ข๐˜ณ. โฃโฃ
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If you switched your hot cafe latte with a black coffee, youโ€™d save an extra 170 calories a day and be down an extra 18 lbs in one year. โฃโฃ
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๐˜๐˜ง ๐˜บ๐˜ฐ๐˜ถ ๐˜ฎ๐˜ข๐˜ฅ๐˜ฆ ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ด๐˜ธ๐˜ข๐˜ฑ ๐˜ฐ๐˜ง ๐˜ฉ๐˜ข๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฑ๐˜ช๐˜ฆ๐˜ค๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฐ๐˜ข๐˜ด๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ฌ๐˜ง๐˜ข๐˜ด๐˜ต ๐˜ช๐˜ฏ๐˜ด๐˜ต๐˜ฆ๐˜ข๐˜ฅ ๐˜ฐ๐˜ง ๐˜ต๐˜ธ๐˜ฐ ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ฅ ๐˜ด๐˜ข๐˜ท๐˜ฆ ๐˜ข๐˜ฏ ๐˜ฆ๐˜น๐˜ต๐˜ณ๐˜ข ๐Ÿพ๐Ÿถ ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐Ÿพ๐˜ญ๐˜ฃ๐˜ด ๐˜ช๐˜ฏ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜บ๐˜ฆ๐˜ข๐˜ณ. โฃโฃ
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Do all 3 and thatโ€™s a potential 36 lbs in one year. โฃโฃ
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Stop looking for a big overhaul, or next Monday, or the next best diet. โฃโฃ
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๐“๐š๐ค๐ž ๐š๐œ๐ญ๐ข๐จ๐ง ๐ง๐จ๐ฐ.โฃโฃ
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Do the things you know you should be doing. โฃโฃ
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No magical unicorn fairy ๐Ÿงšโ€โ™€๏ธ dust necessary. โฃโฃ
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I just need to workout more…

โฃ๐˜ˆ๐˜ค๐˜ต๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฅ๐˜ฐ๐˜ฏโ€™๐˜ต. โฃ
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More is not always better. Better is better. โฃ
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After sharing a before and after picture along with encouragement that eating more, more consistently was a huge key in my progress, I got the question as to whether Iโ€™m more active now and burning more calories. โฃ
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In fact the opposite is true. โฃ
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I used to be so guilty of believing the answer to weight loss was exercising more and was always the queen of cardio. โฃ
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I would typically go to CrossFit and do a quick at home workout 6 days a week, and was teaching 5-6 fitness classes a week (doing the workout with class). โฃ
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I was hungry all the time, tired, and couldnโ€™t figure out why my weight wouldnโ€™t budge and my hard work didnโ€™t show. โฃ
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Then the pandemic hit, and my workouts went down to once a day, usually an hour a day. โฃ
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Slowly, I started to make progress. โฃ
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It was easier to stick to my calorie goals. โฃ
My body was able to recover better. โฃ
And, my self inflicted stress levels dropped way down. โฃ
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๐“๐ก๐ž ๐š๐ง๐ฌ๐ฐ๐ž๐ซ ๐ข๐ฌ ๐ฎ๐ฌ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐ง๐จ๐ญ ๐ญ๐จ ๐ฐ๐จ๐ซ๐ค๐จ๐ฎ๐ญ ๐ฆ๐จ๐ซ๐ž, ๐ข๐ญโ€™๐ฌ ๐ญ๐จ ๐ฐ๐จ๐ซ๐ค๐จ๐ฎ๐ญ ๐›๐ž๐ญ๐ญ๐ž๐ซ. โฃ
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Follow a progressive, safely designed, effective program. Give your body time to recover and repair, and back off on the stress. โฃ
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Create more habits that will help you be more consistent. โฃ
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Iโ€™d rather you be 90% consistent, happy and healthy….โฃ
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Than 50% extreme, burnt out, and starting again on Monday. โฃ
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Consistency wins every time.
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Free Core & Booty Challenge for June

Happy June!

I wanted to be sure you were in the loop for our next challenge for June. I had so much fun hosting #aprilabs this past April, I decided to bring it back for June.

This month we’ll be tackling 21 Days of Core & Booty! I’ll be sharing a free workout each day (Monday-Friday) over on my Instagram reels @daniellegracep AND we’ll be checking in within our Facebook community for some extra accountability.

We start Monday JUNE 7th for #Junegutzandbuttz

This is a three week challenge to fire up your core & glutes! Each week you’ll have 5 quick bonuses to add on to your workouts focusing on the legs or core.

You can break up your workouts throughout your week however you like! You will want some dumbbells for the lower body days but there will be an option to modify without them. Request to join our group here and then follow me over on Instagram to be sure to see all of the workouts!

As you tackle the workouts feel free to tag me so I can cheer you on!! So excited for this!

Transform

๐˜›๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ช๐˜ค๐˜ต๐˜ถ๐˜ณ๐˜ฆ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ญ๐˜ฆ๐˜ง๐˜ต ๐˜ธ๐˜ข๐˜ด ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ข๐˜ณ๐˜ฅ๐˜ฆ๐˜ด๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ ๐˜ฉ๐˜ข๐˜ฅ ๐˜ต๐˜ฐ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ด๐˜ฐ๐˜ค๐˜ช๐˜ข๐˜ญ ๐˜ฎ๐˜ฆ๐˜ฅ๐˜ช๐˜ข. โฃ
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I had just moved back to Massachusetts, was depressed, and up almost 40 lbs from a weight that was healthiest for my body. โฃ
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My workouts felt slow, heavy, and I dreaded every single one of them. โฃ
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My nutrition was a mess of restricting to compensate for the weight gain and overeating out of sadness, emotions, and just plain hunger. โฃ
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At the time I was teaching fitness classes, running a successful online nutrition & fitness business, and was beyond embarrassed with how far I had fallen off track. โฃ
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Then one of the best things to ever happen to me occurred. ๐€๐ง๐ ๐ˆ ๐š๐ฅ๐ฆ๐จ๐ฌ๐ญ ๐ญ๐ฎ๐ซ๐ง๐ž๐ ๐ข๐ญ ๐๐จ๐ฐ๐ง. โฃ
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I was embarrassed to share. โฃ
I was terrified to fail. โฃ
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But I was chosen to test out a 20 minute cardio program with the creator of insanity, and couldnโ€™t turn it down. โฃ
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So I committed. โฃ
I dove in to day one all over again. โฃ
I trusted the process. โฃ
I used Shaun T as my greatest source of motivation. โฃ
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And thank goodness I did. โฃ
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Three years later, and I still credit that program as the one thing to completely transform me all over again. โฃ

Iโ€™m curious where youโ€™re at on your journey? Afraid to start? Going well? Ready to restart? Need a boost of motivation?

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Weekly Averages

๐€๐ซ๐ž ๐ฒ๐จ๐ฎ ๐ ๐ฎ๐ข๐ฅ๐ญ๐ฒ ๐จ๐Ÿ ๐ญ๐ก๐ข๐ฌ? โฃ
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Doing so well all week, overdoing it on the weekend and starting fresh on Monday? โฃ
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๐˜š๐˜ต๐˜ฆ๐˜ฑ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜จ๐˜ฆ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ณ๐˜ถ๐˜ด๐˜ต๐˜ณ๐˜ข๐˜ต๐˜ฆ๐˜ฅ ๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ณ๐˜ฆ๐˜ฏ’๐˜ต ๐˜ด๐˜ฆ๐˜ฆ๐˜ช๐˜ฏ๐˜จ ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ข๐˜ด ๐˜ง๐˜ข๐˜ด๐˜ต ๐˜ข๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ? โฃ
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Weighing in, expecting a loss and seeing a spike & wave of disappointment instead? โฃ
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If any of these apply to you, I want to share one of the ๐›๐ข๐ ๐ ๐ž๐ฌ๐ญ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐ ๐š๐ฆ๐ž ๐œ๐ก๐š๐ง๐ ๐ž๐ซ๐ฌ for myself and a lot of my clientsโ€ฆ โฃ
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๐—ช๐ž๐ž๐ค๐ฅ๐ฒ ๐€๐ฏ๐ž๐ซ๐š๐ ๐ž๐ฌ โฃ
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๐˜Ž๐˜ช๐˜ท๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ข ๐˜ต๐˜ณ๐˜บ…โฃ
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Instead of judging your progress on the scale by day to day fluctuations or once a week weigh ins, weigh in daily, first thing in the morning. โฃ
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At the end of the week, find the average weight across your week & compare that week over week. Chances are when you do this, youโ€™ll find your lack of progress is actually slow and steady progress downward, despite those random spikes. โฃ
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Same thing goes with calories and macros. Reality is, itโ€™s a whole lot more realistic to hit a weekly average calorie goal vs. a daily goal perfectly each day. โฃ
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This will give you some wiggle room for those high calorie Saturdayโ€™s, the days where you just canโ€™t eat as much as you’d like, or when your food choices are less than stellar. โฃ
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These simple shifts can make a whole world of difference in how you measure and see your progress. You’ll no longer feel like every day has to be perfect to see results. Because it doesnโ€™t.
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Embrace the journey & the process. โฃ
Focus on shifting your mindset & seeing things differently. โฃ
Progress will come. โฃ

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