Category Archives: Fitness

What’s the Best Diet?

Consistency.

Now hear me out, oftentimes the problem most people stumble upon when it comes to weight loss isn’t not knowing what to do.
The problem is actually following through with what they know they need to do.
Tell me if this sounds familiar?
You do really well Monday through Friday and then you just seem to fall off track.
Or you eat keto all week, feel amazing without carbs, but for some reason pizza just sounds really good on Friday night.
Or you’re great at tracking your macros, until Thursday rolls around, you make a less than stellar nutrition choice and suddenly logging seems a whole less appealing.
I’ve said it so many times but the best diet for you is the diet that you’ll actually stick to.
I’m a huge fan of setting up consistency goals and methods to log your actual consistency and follow through when it comes to a healthy lifestyle.
This will likely mean that the process will be a bit slower, and a bit less drastic.
But if you can remain consistent and lose ½ lb a week isn’t that way better and a whole lot less frustrating than losing and gaining the same 5lbs week to week.
If you’re struggling with your diet, you don’t need a different diet, you need a different approach.
Start with a few small changes you can be consistent with.
Track that consistency (whether it’s tracking calories, macros, portions, eating behaviors, water, veggies, journaling, mindfulness, whatever works for you).
And repeat consistently.
That’s the secret sauce to success.
What is one thing you’d like to be more consistent with?!

Here are some ideas for tracking consistency:

  • Macro Tracking
  • Calorie Tracking
  • Keeping a running food journal or food log (this can be pen and paper, notes section of your phone, excel spreadsheet, etc… )
  • Tracking water intake
  • Journaling emotions, mindset and feelings post binge/emotional eating
  • Logging workouts & progression with weight, programming, etc…
  • Snapping pictures of your plate
  • Focusing on certain nutrition guidelines (3 meals a day, intermittent fasting, ½ of your plate being vegetables, etc…)

Note: these may or may not work for you, but give them a try and see what sticks and feels good for you

Consistency Calendar Template

Track your consistency throughout the month on a calendar. The beauty is you decide what your consistency is. Whether it’s being within your calorie guidelines, on or off the plan you’re following, getting in a workout, hitting your step goal, avoiding emotional eating, or simply just eating a vegetable. You get to pick.

  • Give yourself an Check for every day you keep consistency.
  • Give yourself an X for every day you aren’t consistent.

See where you fall at the end of the month.

Workout Calendar

So you want to look more toned….

𝘖𝘯𝘦 𝘰𝘧 𝘵𝘩𝘦 𝘮𝘰𝘴𝘵 𝘤𝘰𝘮𝘮𝘰𝘯 𝘳𝘦𝘲𝘶𝘦𝘴𝘵𝘴 𝘐 𝘨𝘦𝘵…⁣

Women who want to be more ‘𝐭𝐨𝐧𝐞𝐝’ and also don’t want to get ‘𝐭𝐨𝐨 𝐛𝐮𝐥𝐤𝐲’. ⁣

𝐒𝐨 𝐡𝐞𝐫𝐞’𝐬 𝐭𝐡𝐞 𝐝𝐞𝐚𝐥: ⁣

There is actually no such thing as ‘toning muscle’ ⁣

Muscles can do two things:⁣
𝘵𝘩𝘦𝘺 𝘤𝘢𝘯 𝘨𝘦𝘵 𝘣𝘪𝘨𝘨𝘦𝘳⁣
𝘵𝘩𝘦𝘺 𝘤𝘢𝘯 𝘨𝘦𝘵 𝘴𝘮𝘢𝘭𝘭𝘦𝘳. ⁣

That tone you’re wanting to see is simply a combination of muscle development and then low enough body fat levels to reveal those muscles you’ve grown. ⁣

𝘉𝘶𝘵 𝘵𝘩𝘦𝘳𝘦 𝘪𝘴 𝘨𝘰𝘰𝘥 𝘯𝘦𝘸𝘴… that ‘toned’ look you’re after is 100% possible, if you stick to a few things: ⁣

1️⃣Follow a well-designed fitness program. No more instagram swipe workouts, mix & matching at home workouts, or workouts you see influencers sharing. While they might give you some great ideas, there is no progression, often too much variety, and over time, won’t lead to the results you want.⁣

2️⃣Prioritize your strength training over your cardio, and also pay attention to your recovery. Cardio matters very little when it comes to building muscles. The key is not only prioritizing lifting, but also giving your body enough time to recover from your workouts and grow back stronger. Be sure your program includes plenty of rest, active recovery, mobility, & stability to keep your body healthy and injury free. Also remember recovery happens from quality sleep, minimizing physical and psychological stressors, and the quality of the food you’re eating. ⁣

3️⃣NUTRITION. One of the keys to building muscle is fueling your body with ENOUGH fuel, especially protein, recovering well with QUALITY food, and then eventually eating within a deficit to reveal your hard earned muscles. Keep in mind this is going to take time, patience, & consistency and will likely involve phases of eating more & eating less. ⁣

While it may seem complicated, toning really can be that simple BUT the problem is we usually give up before we get there. 𝘛𝘳𝘶𝘴𝘵 𝘺𝘰𝘶𝘳 𝘱𝘳𝘰𝘨𝘳𝘢𝘮, 𝘪𝘯𝘷𝘦𝘴𝘵 𝘪𝘯 𝘢 𝘤𝘰𝘢𝘤𝘩, 𝘢𝘯𝘥 𝘴𝘵𝘢𝘺 𝘵𝘩𝘦 𝘤𝘰𝘶𝘳𝘴𝘦, 𝘐 𝘱𝘳𝘰𝘮𝘪𝘴𝘦 𝘪𝘵’𝘴 𝘱𝘰𝘴𝘴𝘪𝘣𝘭𝘦. ⁣

𝘏𝘢𝘷𝘦 𝘺𝘰𝘶 𝘣𝘦𝘦𝘯 𝘨𝘶𝘪𝘭𝘵𝘺 𝘰𝘧 𝘸𝘢𝘯𝘵𝘪𝘯𝘨 𝘵𝘰 𝘣𝘦 ‘𝘵𝘰𝘯𝘦𝘥’ 𝘣𝘦𝘧𝘰𝘳𝘦? I know I have⁣ 🙋‍♀️

P.S. If you’re in need of a new program, I’m absolutely obsessed with the quality of our newest functional fitness program. It’s a combo of lifting, a little cardio, and mobility. It’s so well designed, complete with rest days, de-load weeks, and progressions AND you’ll have me to walk you through it and help with nutrition along the way. If you’d like some info drop a 💪 or shoot me a message and we can chat! 💌

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So you want to lose weight…

Unpopular Opinion: 𝐘𝐨𝐮 𝐚𝐥𝐫𝐞𝐚𝐝𝐲 𝐤𝐧𝐨𝐰 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐝𝐨 𝐭𝐨 𝐫𝐞𝐚𝐜𝐡 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥𝐬. ⁣⁣
⁣⁣
That’s not the problem. ⁣⁣
⁣⁣
𝘐𝘵’𝘴 𝘺𝘰𝘶𝘳 𝘭𝘢𝘤𝘬 𝘰𝘧 𝘥𝘰𝘪𝘯𝘨…⁣⁣
⁣⁣
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 aren’t taking action. ⁣⁣
⁣⁣
𝘐𝘧 𝘺𝘰𝘶 𝘸𝘢𝘭𝘬𝘦𝘥 𝘢𝘯 𝘦𝘹𝘵𝘳𝘢 𝟸𝟶 𝘮𝘪𝘯𝘶𝘵𝘦𝘴 𝘰𝘳 𝘢 𝘮𝘪𝘭𝘦 𝘢 𝘥𝘢𝘺, 𝘺𝘰𝘶 𝘤𝘰𝘶𝘭𝘥 𝘱𝘰𝘵𝘦𝘯𝘵𝘪𝘢𝘭𝘭𝘺 𝘣𝘶𝘳𝘯 𝘢𝘯 𝘢𝘥𝘥𝘪𝘵𝘪𝘰𝘯𝘢𝘭 𝟷𝟶𝟶 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘢 𝘥𝘢𝘺 𝘢𝘯𝘥 𝘣𝘦 𝘥𝘰𝘸𝘯 𝘢𝘯 𝘦𝘹𝘵𝘳𝘢 𝟷𝟶 𝘭𝘣𝘴 𝘪𝘯 𝘰𝘯𝘦 𝘺𝘦𝘢𝘳. ⁣⁣
⁣⁣
If you switched your hot cafe latte with a black coffee, you’d save an extra 170 calories a day and be down an extra 18 lbs in one year. ⁣⁣
⁣⁣
𝘐𝘧 𝘺𝘰𝘶 𝘮𝘢𝘥𝘦 𝘫𝘶𝘴𝘵 𝘰𝘯𝘦 𝘴𝘸𝘢𝘱 𝘰𝘧 𝘩𝘢𝘷𝘪𝘯𝘨 𝘰𝘯𝘦 𝘱𝘪𝘦𝘤𝘦 𝘰𝘧 𝘵𝘰𝘢𝘴𝘵 𝘸𝘪𝘵𝘩 𝘣𝘳𝘦𝘢𝘬𝘧𝘢𝘴𝘵 𝘪𝘯𝘴𝘵𝘦𝘢𝘥 𝘰𝘧 𝘵𝘸𝘰 𝘺𝘰𝘶’𝘥 𝘴𝘢𝘷𝘦 𝘢𝘯 𝘦𝘹𝘵𝘳𝘢 𝟾𝟶 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘢𝘯𝘥 𝟾𝘭𝘣𝘴 𝘪𝘯 𝘰𝘯𝘦 𝘺𝘦𝘢𝘳. ⁣⁣
⁣⁣
Do all 3 and that’s a potential 36 lbs in one year. ⁣⁣
⁣⁣
Stop looking for a big overhaul, or next Monday, or the next best diet. ⁣⁣
⁣⁣
𝐓𝐚𝐤𝐞 𝐚𝐜𝐭𝐢𝐨𝐧 𝐧𝐨𝐰.⁣⁣
⁣⁣
Do the things you know you should be doing. ⁣⁣
⁣⁣
No magical unicorn fairy 🧚‍♀️ dust necessary. ⁣⁣
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I just need to workout more…

⁣𝘈𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘺𝘰𝘶 𝘥𝘰𝘯’𝘵. ⁣
More is not always better. Better is better. ⁣
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 I’m more active now and burning more calories. ⁣
In fact the opposite is true. ⁣
I used to be so guilty of believing the answer to weight loss was exercising more and was always the queen of cardio. ⁣
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). ⁣
I was hungry all the time, tired, and couldn’t figure out why my weight wouldn’t budge and my hard work didn’t show. ⁣
Then the pandemic hit, and my workouts went down to once a day, usually an hour a day. ⁣
Slowly, I started to make progress. ⁣
It was easier to stick to my calorie goals. ⁣
My body was able to recover better. ⁣
And, my self inflicted stress levels dropped way down. ⁣
𝐓𝐡𝐞 𝐚𝐧𝐬𝐰𝐞𝐫 𝐢𝐬 𝐮𝐬𝐮𝐚𝐥𝐥𝐲 𝐧𝐨𝐭 𝐭𝐨 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐦𝐨𝐫𝐞, 𝐢𝐭’𝐬 𝐭𝐨 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐛𝐞𝐭𝐭𝐞𝐫. ⁣
Follow a progressive, safely designed, effective program. Give your body time to recover and repair, and back off on the stress. ⁣
Create more habits that will help you be more consistent. ⁣
I’d rather you be 90% consistent, happy and healthy….⁣
Than 50% extreme, burnt out, and starting again on Monday. ⁣
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!