daniellepascente on Instagram

Danielle Pascente - Trainer

I help you believe in yo damn self🙋🏼‍♀️ Creator Kick-Ass Training Guides 7 Day Workout Trial⤵️ IG tips guide⤵️ READ A CAPTION! #KATcrew #KATCREWSLAY 💕

http://linktr.ee/daniellepascente

Report inappropriate content

The older I get the more I learn about myself. And some of my quirks really have stood the test of time😂😂 I thought I'd grow out of them - but I haven't. Some are embarrassing, others may find it to be completely normal but I'm curious to know - What is one or some of your strange traits or habits?? •• 1️⃣I am scared of thunder and lightening. I hate the sound of thunder - it gives me anxiety. During a monsoon storm or any storm - I will wear my noise canceling headphones so I don't have to hear it. •• 2️⃣I brush my teeth for 5 minutes if not longer. It's a habit - I walk around the house - I do other things but I can't just brush my teeth for a minute or less. I feel incomplete. It has to be a long time. I also gargle for 2-5 minutes and sometimes I'll forget I have the listerine still in my mouth 😂 •• 3️⃣I am always cold. I can run in 115 degree heat but place me somewhere under 40 degrees and I refuse. I wear layers if it's 80 degrees or under. My husband is always warm so you can imagine the AC game we play at night when I'm freezing and he's sweating. •• 4️⃣I make 3 cups of coffee every morning and only take 2 sips. I like smelling it, and having that first sip, but other than that - I'm good. (So yes, I waste coffee like it's my job - OOOOPS 🤷🏼‍♀️) •• 5️⃣I always have to be multi-tasking. I cannot just stick to one task. I think of another and then I jump to that - it's the WORST. My brain is constantly swirling and sometimes I'll stare off into nowhere for 15 minutes and Matt will say "WHAT ARE YOU THINKING ABOOUT??? And I respond.....EVERYTHING I don't even know where to start?" When I get overly stressed - instead of just doing and tackling, I sit and think about all I have to do. •• 6️⃣I hate airplanes. I've bought wifi just to text Matt and my family at least 3 separate occasions on an airplane telling them I'm going to die and I love them. Turbulence is a real fear and despite how much I travel - it NEVER gets easier and I am the girl in the seat next to you losing her shit at every little bump 🤦🏼‍♀️. •• OK that’s enough embarrassment for one morning LOLLL. Your turn👇🏼👇🏼👇🏼 •• #youlearnsomethingneweveryday #wednesday #wednesdaytruths

134

Still riding that Ragnar high, but SO exhausted. I think it will take a few days to fully catch up on sleep lol. But attempting to ease myself back into biz today and maybe sneak a run in (SO PUMPEDDDD to be able to breathe easy 🎉) •• Last week I shared that I sustained a little tweak to my back about 6 days before the race. There wasn't a whole lot I could do other than train super smart, rest, and not push to do exercises that didn't feel good. •• This is an example of some of the stuff I was doing that didn't bother it. In general, slower movements felt good. Taking my time with each exercise. Using my breath. And not jumping around like a crazy person like I usually do (HIIT lovers where you at?🙋🏼‍♀️🙋🏼‍♀️) •• Let me know if this is helpful to see in the comments. This could also be used as a beginner workout or lower impact workout as well. I don't post those often - but I think it's important to incorporate into any training routine especially if you are dealing with injury, or want a slower moving circuit for whatever reason (insert reason because I know there are plenty of reasons why HIIT/weight training isn't for everyone). •• My protocol on this one: 8 exercises, 60 seconds each, move slow through all of them. •• 1️⃣Knee push-up to superman 2️⃣Clamshells with band (switch sides at :30) 3️⃣Bird dog 4️⃣Lateral steps with band 5️⃣TRX squat to alternating step back lunge 6️⃣TRX high to low row 7️⃣TRX alternating leg DL to fly 8️⃣LB stretch + breathe with TRX •• I love using the TRX or any suspension trainer - but especially during times when I need to dial it back because it's a great assist and still SO effective. •• Tag a friend and give it a try. It's just under 30 mins! •• #mondaymotivation #mondayworkout #lowimpactworkout #recoveryworkout #lowerbackpain #trxworkout #bandworkout #workoutvideo #bodyprep #fitness #fitfam #fitspo #fitnessgirl #runner #runnergirl #runningfam #fireitup #athletic #fatburn #workoutvideos #workoutoftheday #workoutmotivation #fitnessmotivation #gymmotivation #stronggirl #fitnesswomen #freeworkout #freeworkouts #katcrew #katcrewslay

66

Ragnar was an experience for the books. I’m still trying to process my very first one and I hope to give a full review at some point but for now...... •• Grateful to have crossed the finish line 🙏🏻That last leg was hellacious in so many ways. Challenged me to my core but there was no way I was gonna let my team down. •• Not to mention what a bunch of BADASSES they all are 🙌🏼🙌🏼🙌🏼 I just kept telling myself, “get to the finish line, get to them, and then you can crumble.” •• 14.9 Ragnar miles total, my last leg ended up being about 9.5 with highest elevation at 9200 on the north rim snowmass trail (I could be wrong on that exact location 🤷🏼‍♀️) •• It was a hell of a climb for this sea level/flat road runner girl 🙋🏼‍♀️, but so incredible in the same breath. •• This experience was unlike any other and my teammates 1) CRUSHED and left me feeling inspired AF (like how do they train in CO everyday?? 😂) and 2) Kept spirits high on a race that tests every level of you. •• Tell me about your Ragnar experience?? Ours was full of 💩💩 but I’ll spare the details haha. We have way toooo many stories to post in one caption. Would love to know all of yours though if you’ve run a Ragnar! •• Sleep, rest, sleep, rest, sleep, repeat. That’s what’s on my agenda. Excited to get back to sea level tonight 😊✈️ •• #isurvived #holyhills #justfinish #sundayrunday #doneanddusted #justhereforthefood #ragnarrelay #northrimtrail #snowmass #trailrunning #sundaymotivation #elevationgain #runragnar #weekendrun #runningtips #runhappy #distancerunning #run #miles #justbreathe #stronggirl #runnergirl #altitudetraining #elevationtraining #intervals #mindset #longrun #mentalgame #runtherapy

172

Can't believe it's FINALLY HERE. Feels like months of preparation and planning but today I am headed to Aspen/Copper Mountain to run my very first @ragnarrelay •• I'll tell you - there's so many things that make a Ragnar sound uncomfortable to me (LOL😤😴🤢), but it also sounded like an unforgettable experience which is why I'm glad @runtothefinish convinced me to join the team!! •• Do I feel ready?? Not really. Am I slightly nervous about the elevation?? YUP! But I'm also excited AF and ready to get this thing underway. We check in tonight and race starts tomorrow! •• I want to know though - If you've run a Ragnar - any last words of advice??? Let me know in the comments. I'll take whatever additional halllllp I can get 😂. And of course, i'll do a full recap when it's done. •• Taking you guys along for the 200+ mile journey as best I can so stay tuned on insta stories. •• #justhereforthefood #ragnarrelay #letsdothis #thursdaymotivation #elevationgain #runragnar #weekendrun #runningtips #runhappy #distancerunning #run #miles #runninggoals #workoutmotivation #fitfam #fitspo #fitnessmotivation #fitnessgirl #katcrew #stronggirl #runnergirl #altitudetraining #elevationtraining #intervals #mindset #longrun #mentalgame #runtherapy

138

‼️PLEASE READ CAPTION FIRST‼️ This is a roughly 10 minute tutorial so buckle up lol. • Low back pain or low back related injuries (past or current)?? Raise your hand 🙋🏼‍♀️ • In college I sustained my first injury to my back that was pretty damn painful. Disc herniation L4-5. I don’t want to get into the whole story but rather I want to tell you that this injury still very much effects me. • I went through roughly 9 months of rehab/PT post injury. No jumping, running, etc for about a year. It was a humbling process but I learned SO MUCH. Despite my resistance to go to PT multiple days/week - I would have never learned what I know now if I hadn't gone through the process. • I want to start by saying that I am not a doctor. I am not a physical therapist. YOU SHOULD SEE BOTH IF YOU SUFFER FROM LBP or LB related injury. • I have learned a shit ton about how important it was after this injury to really be diligent about continuing my phys. therapy exercises. I learned so much about the appropriate muscles to fire. and which ones I really needed to strengthen (eh hem glutes and hammys the most). • Still - even though I have made MAJOR strides since 2008 - I am very much vulnerable to tweaks or throwing it out. A lot of times it could just be me sitting wrong or getting out of the car or picking up a box wrong. Any time my glutes aren’t FIRING is when I’m basically saying “COME AT ME BACK INJURY!!” • I tweaked my back Friday doing a heavy kbell swing without warming up (stupid, I know 🙅🏼‍♀️) It typically takes anywhere from 3-6 days to go back to normal. • The following protocol is what I do when this happens and also what I should be doing during periods of flair ups so I wanted to share with you guys. • This greatly helps alleviate some of the pain and lessen the amount of time I’m unable to exercise. • LBPain or LB related injuries are SERIOUS. Please go see your doctor if you are struggling and don’t have a diagnosis. • 1️⃣Childs pose 2️⃣Down dog pedals 3️⃣Figure 4/figure 4 twist 4️⃣Resistance band hamstring 5️⃣Piriformis release 6️⃣Kneeling hip flexor 7️⃣Small extensions 8️⃣90/90 9️⃣Cat cow/bird dog 1️⃣0️⃣Legs up a wall (with ice) • Did this help? Let me know👇

92

Trading in the beach for the mountains this week! •• I'm not much of a quote person here on insta (which is ironic because that's all I used to post - a nice motivational quote with a pretty picture). •• Now I can barely create a caption under the allotted characteristic amount for instagram 😂😂 Anyone else???? •• Anyway - I read this one over the weekend and it HIT ME HARD so wanted to share it here. •• 🔑"Success requires first expending ten units of effort to produce one unit of results. Your momentum will then produce ten units of results with each unit of effort."🔑 •• A-MENNNN!! •• Sometimes things don't go as planned. Sometimes you hit a bump in the road. And inevitably things work themselves out. Last week/this weekend was ALL ABOUT DA BUMPS. I feel like I zig-zagged my way through a ninja warrior course (but mentally LOL). Sometimes you really are expending ALL THE EFFORT WITH ZERO RESULTS. •• But when you’re productive and things are going well - It's the momentum that makes you UNSTOPPABLE. You keep going and grinding through tasks like its EASY. •• I'm excited to be heading to Denver for the week to run my very first Ragnar. Despite being less than prepared run wise due to some injury setbacks - I know it will be an experience for the BOOKS. And at the end of the day, that's what these races are about. FUN, MEMORIES, and NEW EXPERIENCES! •• Denver reccos?! Hit me with them! And let me know if this quote resonated! •• #mondaymotivation #mondaymindset #mindsetshift #movingonward #forwardmomentum #success #hardwork #obstacles #perfectionist #perfectionism #girlpower #coach #fitnessbiz #strongwomen #authenticity #ragnarrelay #youareenough #goaloriented #fitnessbusiness #fitfam #fitspo #stronggirl #fitnessmotivation #strongbody #fitnessgoals #selfdevelopment #growth #laplage #ootd #carbon38

133

Looking back on the week, definitely wasn't my personal best 😔 •• Had a FEW if not more business hiccups and was sitting on 3 contracts - none of which went through. •• This definitely has a tendency to bring me down. I put my all into my work so to say I'm bummed would be a vast understatement but you know what...... I really value myself and I know my worth. •• I'm at a place in my career where I don't need to say yes to every opportunity. •• It can definitely be a mind f*** when you see all your friends/colleagues saying yes but I have to remember, I'm not them. I'm in a different place. And I'm sitting on years and years of built up work on my brand and hands on experience as a trainer/health professional. •• This isn't just a small body of work - it's a LIFETIME worth of work and expertise. •• When I ask people for a monetary figure, it's because that's what I know I bring to the table. •• I never doubt myself or regret decisions I make. Especially now. You learn to have a THICK skin when the "no's" come around. Because I know for every 50 of those I'll get 1 yes and that's the one that changes the course. •• But in order to be honest with you guys - sometimes it stings. Sometimes it takes me a minute to snap out of it and this week was one of those weeks. •• My message to you 👉🏼 YOU ARE ENOUGH. Don't ever forget that. Doors will inevitably close and that's OK. Use each and every one of those to fuel your fire. Take your moment, you are allowed to feel, but then move on with the same confidence you had before you got shut down. •• Easier said than done, I know. But like anything else - it's a practice and you have to execute. Let me know if this resonated with you today? I'd love to hear how a #setback turned into a #comeback? •• #fridaymotivation #fridaymindset #mindsetshift #movingonward #forwardmomentum #typea #typeapersonality #perfectionist #perfectionism #weekend #happyfriday #girlpower #coach #fitnessbiz #strongwomen #authenticity #youcandoit #youareenough #goaloriented #fitnessbusiness #fitfam #fitspo #stronggirl #fitnessmotivation #leadership #selfdevelopment #growth #femaleempowerment

130

Throwing it back to this awesome live workout last year!! •• I LOVE EVENTS. Honestly, I don't do them enough, but yet I love connecting with you all in person. So I'm just kind of curious to hear feedback and would appreciate a response in the comments if you wouldn't mind 🤗👇🏼(took me 30 sec to answer) •• 1️⃣Do you like live workout events? 2️⃣Do you prefer a 1 hour workout only or 1/2 day event (multiple workouts + guest speakers/trainers)? 3️⃣What is your FAVORITE thing about live workout events? 4️⃣What is the maximum you're willing to pay for a live workout? 5️⃣What is the maximum you're willing to pay for a 1/2 day event? •• This will take you no time to answer - ready.....here's mine for an example! •• "I love live workout events, I prefer the hour workout only, my favorite thing is the swag bags (LOLLLL 😂) and the workout, willing to pay $30 for workout only, willing to pay $150 for 1/2 day event depending on speakers/instructors." •• BOOM! Easy peezy. •• One of my things about live workout events is I WANT TO GET A WORKOUT IN!! Like I want it to be hard and a good sweat sesh! I can't tell you how many events I've gone to that I wonder if I actually did anything. And so if I am going to do events - please just know that you WILL BE GETTING A WORKOUT IN. It wouldn't be authentic to me if it wasn't a shweattttty workout but you can always dial it back or hang out in child’s pose - no judgement. •• Ok I think that's all!  Can't wait to hear from you guys......💕💕💕 •• Shoutout to @bodybyjennla for putting on this event for hurricane relief last September! Was such a fun day filled with sweaty ass workouts 😅😅 •• #liveevents #kickassandshine #workoutevent #liveworkouts #katcrew #dreamteam #thursdaymotivation #throwbackthursday #tbt #teamwork #katcrewslay #workoutvideo #workoutvideos #workoutoftheday #gymmotivation #hiit #workoutmotivation #fitness #fitfam #fitspo #fitnessmotivation #trainer #fitnessgirl #hiitworkout #fatburn #kickassworkout #fullbodyworkout #strongbody #circuittraining

64

What’s your relationship story?! •• I remember someone telling me in my early 20's regarding my relationship with Matt that you'll either grow together or you'll grow apart. That scared the SHIT out of me because we were going through a ton of life changes early on in our relationship and I so badly wanted it to work. •• There were plenty of times we didn't think it would. Plenty of odds stacked against us (4 years of long distance). Plenty of times where we weren't in the position we are today. •• But we grew together. We figured out (like realllllllly figured out) each other. •• Plenty of sacrifices made, hard discussions, and continuing to learn and find a groove. •• So yeah - you see a lot of funny shit between the two of us on insta. We always look happy - and are having a good time. And to be honest - instagram on or off - that's how it is 99% of the time. •• Sure - we fight like any other couple.....but mostly, we work as a team. When one of us is off, the other picks up the slack. When one of us is stressed, the other lightens the mood. When one of us needs help, the other is there to make it happen. •• By nature - that's Matt picking up the slack most of the time 🤣🤣. Because he's 800 times more relaxed than I am and doesn't take life so seriously. That's the balance and that's how we make it work. We are so different but yet totally complete each other. •• Sound cheesy - I get it. And if you aren't in a relationship you are literally puking on your phone right now reading this😂 That's not my intention at all. The intention behind this is to say - relationships take work and they aren't perfect. But when you grow together and can really learn what one another needs (because everyone's needs are so different) - you thrive. •• And if you haven’t found that person - I promise they are out there. I found Matt when I was convinced every guy on this earth was an asshole (shout-out to my ex boyfriends) and did NOT want a relationship. It will come when you least expect it. •• And in this case - I’m glad I didn’t push him away no mater how hard I tried at first 😊Love you @the_matt_hall •• #loveyou #instagramhusband #couples #marriage #businesspartners

196

The last 5 days I took some time off of social because my fam flew in town for our annual LA summer weekend. I was still story-ing because I love doing stories (it's like my "passion project" on instagram lol). So that never feels like work for me and it comes easy/natural most days. •• But I didn't post, scroll, or worry about DMs and it was a conscious decision I decided to make on Thursday. I didn't want the stress thinking about captions or hashtags or photo editing or answering comments. I just wanted to be mostly present and soak up all the time I had with them. •• I stayed up wayyyy past my bedtime every night, enjoyed copious amounts of food I wouldn't normally eat, skipped my long run, had pretty shitty workouts in general, didn't film content, and forgot my e-mail existed. All things that aren't the norm. But you know what, it was one of the best weekends I've had in a LONG TIME. •• It's ok not to post. It's ok not to be "on" all the time. It's ok to take some time off. It's ok to be out of your routine. It's ok to eat Jack in the Box at 1:30 AM on a saturday night (still trying to come to terms with that 😂🤦🏼‍♀️). It's ok to just live and enjoy. •• I type this more for myself than anyone else but I'm hoping for those of you "type A's" that are reading this - it resonated. We too - need time. And most importantly, the people in our lives need time with us because we tend to work overtime all the time😅 •• Let me know if this resonated in the comments👇🏼 •• Shoutout to my fam bam for the best weekend. Love you guys so much. Another trip filled with LOLs and shenanigans. And we took zero family photos which is actually SHOCKING. Oh well - mental memories and videos of Jules to last a lifetime😂 •• Back to da grind today! Excited to run and lift some ishhhhh! •• #familytime #familyweekend #fambam #annualtrip #summervaycay #familylove #socialdetox #logoff #worthit #mondaymotivation #mondaygrind #backtothegrind #newweek #freshstart #cleanslate #healthyhabits #fitness #fitnessmotivation #fitnessinspo #mondayworkout #goalsetting #strengthtraining #fitnessgirl #fitgirl #typeA #strongbody #getstrong #instarunners

131

So I broke down my lower body warm-up last week and I'm glad to see some of you now incorporating it or saying that it really helped you to fire up your glutes. I completely agree. It's one of those things you don't know until you try and then it forever changes you LOL. Have you given it a whirl? Did you like it? •• Warm-ups can also feel daunting sometimes when you just want to get to the workout - and are antsy to start so I get it. •• Today's warm-up is one that I typically do before running, track workouts, plyometric heavy workouts, explosive workouts, HIIT training, etc. •• I won't lie - if it's a steady run day, there's no chance I'm taking time to do all of these. Butt kicks, skips, leg swings, and straight leg kicks are my "go to" quick warm-up. •• But the point of this is to break down a lot of the ones I use so you can create your own combo. •• I don't time these at all. I just make a couple passes back and forth 2-4 passes of each. I will not include the "jog" warm-up if I'm going for a run. I only do "jog" warm-up if I'm sprinting or doing HIIT training and haven't warmed-up prior. •• 1️⃣Butt Kicks 2️⃣Skips 3️⃣Straight Leg Kicks 4️⃣Broad Jumps 5️⃣Ickey Shuffle 6️⃣Lateral Shuffle 7️⃣Jog (I'll always do about a 1/2 a mile to a mile if I have done zero running that day and am just hopping into a workout) 8️⃣Suicides or any type of quick start drills •• I left out one of my favorites - leg swings. It never fails when we film content - we get back home and say "oooops I forgot to film this one." All good though - if you know what leg swings are - incorporate those too😊 •• Which one of these is your fave?! •• #wednesdayworkout #warmup #trackdrills #runningdrills #workoutpreparation #workoutwednesday #wednesdaymotivation #workout #workoutvideo #hiittraining #explosiveexercise #bodyprep #fitness #fitfam #fitspo #fitnessgirl #runner #runnergirl #runningfam #fireitup #sprints #sprintwork #trackworkout #athletic #fatburn #workoutvideos #workoutoftheday #workoutmotivation #fitnessmotivation

79

Whats your nutrition style?? How do you eat?? •• I have been getting a wild amount of inquiries about nutrition lately and I know I've talked about it in the past, but maybe it's been a while so I just wanted to briefly state how I eat - and not for ANY OTHER REASON than to feel good on the inside. •• Many people frame the question: "how do you eat to look the way that you do." And I hate that question because I actually don't eat so I can look a certain way. I eat the way I do, so I can FEEL a certain way on the inside. I eat to fuel my body for workouts. And I eat to eliminate as many digestion problems as I can (LOL because it's no secret anymore...yo girl has digestion issues🙋🏼‍♀️). •• So all that being said: here's what works for me: 🍎Plant based/whole foods 🍎Vegetarian with some vegan tendencies 🍎No dairy or alcohol (but if I feel like it I don't freak out - I just know I won't feel great after) 🍎Minimize overly processed foods 🍎Minimize processed sugars 🍎I do NOT avoid fats or carbs - in fact - the bulk of my diet is EXACTLY THOSE 2 THINGS. Good fats & good carbs. 🍎Tons of water 🍎Practicing mindfulness while I'm eating (focusing on the meal, slow chewing, enjoyment). 🍎Practicing mindfulness when it comes to snacking (instead of grabbing the entire bag to take to my desk, I'll grab a handful of whatever it is I want to snack on). 🍎Small breakfast, big lunch, medium dinner with some small snacks in between each. 🍎I am not KETO and I do not do intermittent fasting. •• I feel like that covers a lot of bases 😂 but I know it's brief so if you have additional questions - hit me with it in the comments below👇🏼👇🏼I know you are all eager to see all these meals or "a day of meals," so I'll try to do that soon as long as you guys don't judge the ugly-ness of my food. #notafoodblogger •• I’ve said it 100 times before and I'll say it 100 more - YOU HAVE TO FIND WHAT WORKS FOR YOU. Fad diets, new methods, & new approaches are literally thrown at us daily. It doesn't necessarily work from one person to another. Test it out (30 day rule), see if you like it, how do you feel while doing it, and develop an approach from there. •• #wholefoods #plantbased

99

Sundays are my long run days, and I have to be honest...... It's been a stretch of Sundays lately that have been TOUGH to make happen. Late nights followed by early morning wake up calls. Lots of other stuff going on to occupy my headspace and it definitely plays a role in running. ••• But I made a commitment to myself back in March that Sundays were going to be mileage days. That is just how it fits in my training schedule best.... so come hell or high water LOL - GOTTA LOG IT! ••• I've only skipped 2 Sundays since March. That's something I'm proud of because I know there were a handful of Sundays I set out and thought - NOPE - not gonna happen. But it did. We got there..... somehow. ••• These runs have made me stronger in so many ways - but I'd have to say mentally more than anything else. ••• What's one thing you can challenge yourself to for 60-90 days?? Think about it. It's a longer stretch of time but that's what makes it a bit uncomfortable and tough. The magic happens when you can stick to something for longer than 4 weeks, 6 weeks, or even 8 weeks. It's in the habits that you create for yourself OVER TIME and STICK WITH. ••• Here's what worked for me with my goal: 1️⃣Tell someone. It's great for accountability. Have them check in on you. 2️⃣Don't be too hard on yourself. Allow for some fails. But don't stay in that place. Keep moving forward. 3️⃣This is goal specific, but I promised myself a 1 mile rule. I had to log at least 1 mile before I said "nahhh not happening." This helped me to differentiate between my body saying no and my mind saying no. 95% of the time I kept going after 1 mile. Your brain will play tricks on you even if your body feels fine. 4️⃣Celebrate small wins, and remember that it isn't always going to be this beautiful journey. I can't tell you how many of these Sunday runs have been 💩 But I never focused on that or put weight on my times - I remained proud of myself for logging the mileage even if that meant I walked, stopped or rested etc. ••• So I'd love to know one of your long term goals? Leave me a comment below. How can I hold you accountable? ••• #runnersofinstagram #runner #running #runchat #run #sundayrunday

99

How are you with warming up and cooling down?? It's OK to be completely honest. Because I genuinely want to know where most people are at with this? •• You guys have been requesting for a while that I show mostly my lower body warm-up (pre-lifting/lower body workout) and my pre-running warm-up. This is part 1 of that series - the lower body warm-up. •• I used to be the type to just hop on a bike or jump rope for 3-5 minutes and call it good. It wasn't until I sustained an injury to my lower back that I realized the importance of an appropriate lower body warm-up before picking up heavy weight and going hard. It kept me very vulnerable to further injury as well as not even firing the appropriate muscles for my lower body workouts. ••• Bands have been a game changer for me. This is most of my lower body warm-up and I also like to do a few dynamic ones (not included in the videos) like squat jumps, high knees, or running drills. I'll be showing some of my dynamic warm-up exercises in another video series. •• Here's my protocol: this takes me about 10 mins or less. I take it slow and REALLY FOCUS ON FIRING my glutes. Once those babies are fired 🔥 up - you will actually be using them in movements such as weighted squats, deadlifts, lunges, etc. •• 1️⃣Lateral walks (20 down, 20 back, 2X) 2️⃣Kick backs (20 each leg, 2X) 3️⃣Squat to lateral raise (10 alternating, 3X) 4️⃣Glute bridge to hip abduction (20, 2X) 5️⃣Worlds greatest stretch (60 seconds) •• I can't tell you how many times this warm-up has helped me keep proper form throughout my lower body workouts and saved me from lower back flare ups or further injury. •• Let me know if this type of video breakdown is helpful for you to see?? Part 2 coming soon..... •• #thursdayworkout #warmup #resistancebands #minibands #resistancebandworkout #workout #thursdaymotivation #workoutvideo #lowerbodyworkout #gluteactivation #lowerbackinjury #fitness #fitfam #fitspo #fitnessgirl #runner #runnergirl #runningfam #fireitup #bootywork #itsamust #athletic #fatburn #bandwork #bandworkout #workoutvideos #workoutoftheday #workoutmotivation #fitnessmotivation

107

Team work makes the dream work, am I right? Also, apparently I missed the serious face memo 😂🤷🏼‍♀️ ••• As cliche as it sounds I'm going to be honest in saying this was a massive task on Sunday. I always know it’s going to be a lot heading into shoot days (especially more robust programs I'm shooting), but it amazes me how much work is involved. ••• It's a lot of build up and pressure before the actual day - but then you are kind of up against the clock to make sure it all gets done in the time frame. ••• There is NO WAY IN HELL I would be able to do this alone. It wouldn't be nearly as efficient. And the best part is knowing that these people have my back. Knowing that they are willing to do what it takes to make it happen in one day! ••• It's a lot of pumping each other up, and pumping myself up LOL. It means crossing out exercises as we go, triple checking form, shooting from multiple angles to ensure we have the shot. There's just a ton of moving parts and I'm grateful to have this team keeping me A) sane and B) laughing - all day long - even during tense moments 😬😂 ••• As someone who has always just "done things on my own," I realize how important it is to rely on other people. It's not a sign of weakness - it's being SMART! Making smart business decisions and delegating tasks out - which is the only way days like this are successful. ••• So tag your "pump up" team/friends and let them know you appreciate them!! Love you crazy kids to the moon and back @the_matt_hall @nickisabella.photography @lisaleedybeautydesign @lyspsnte @joshdroberts ••• #dreamteam #workoutwednesday #wednesdayinspiration #teamwork #ateam #katcrewslay #newworkouts #KATG #workoutvideo #workoutvideos #workoutoftheday #gymmotivation #hiit #workoutmotivation #fitness #fitfam #fitspo #fitnessmotivation #trainer #fitnessgirl #homeworkouts #hiitworkout #fatburn #kickassworkout #fullbodyworkout #strongbody #circuittraining #dumbbellworkout #stronggirl #weighttraining

89

Do you have a morning routine?? ••• This has to be the NUMBER 1 question I get asked if I'm doing an interview, podcast, guest blog post, etc. Everyone wants to know the morning routines of health/wellness professionals. ••• It's funny because I feel like it wasn't a HOT topic until this year. I've heard and read it all - from meditation to journaling to crystals to burning sage to setting intentions, etc. I'm 100% not knocking any of this - I truly think if it works for you - YOU SHOULD DO IT. ••• For a period of time I felt embarrassed telling people my morning routine though. Like....ummm.....I don't really have one? I make my coffee. Drink it while I answer emails and check social, respond to DMs, etc. ••• So.....I tried. I tried the trends. I downloaded a meditation app and tried that. Couldn't do it. I journaled. Hated it. Felt forced. I tried to set intentions but found myself writing a physical to do list. I never burned sage or charged crystals lolll BUTTT point being - these things just didn’t feel right for me and that's OK. ••• At first I really wanted to try something new and maybe it would change my life like it had others....but that wasn't the case. I'll tell you what I have been doing though for the last 6 months that is my version of a "morning routine." ••• When I go to set up my coffee/brew it - I then force myself to stretch for 5-10 minutes. I won't allow myself to drink the coffee or check my phone until I stretch. It's my way of being intentional with the first 10 minutes of my day. I don't open any apps or even LOOK at my phone until I sit down with my coffee & breakfast. ••• There's no set flow, list of stretches, or video I follow. I just do what feels good. I try not to think about anything while I'm doing it. Just breathing. If anything, I've noticed it helps to kick some of the "initial morning anxiety" I used to feel. It grounds me in a much different way than say opening my phone up to check emails while I'm LITERALLY still in bed would do 🙅🏼‍♀️ ••• After 6 months, I finally time lapsed it this morning so you can check it out in my stories. ••• This is what works for me. I'd love to know what works for you?! •• #morningroutine

115

This is one content face 😊 • 2 years ago we shot our very first e-book called the "Kick-Ass Training Guide." Somehow (thousands of burpees later and a killer #katcrew to boot) we are still alive and kickin!! ••• I'm always grateful for this community, because without you all - we wouldn't be here continuing to create workouts. I'm inspired to do better, be better, and make workouts that keep you on your toes 👊🏼 ••• We shot almost 200 NEW EXERCISES 😱 I’m Exhausted (no, I actually feel like I got hit by a truck lolllll), but so worth it. ••• Nothing is possible without a lil help from your friends!! Thank you 📸@nickisabella.photography 💄@lisaleedybeautydesign @the_matt_hall @lyspsnte for always making seamless shoot days and going the extra mile. You guys keep me sane. And @chris_skywalker for allowing us to take over @dopsantamonica for the day. ••• #dreamteam #mondaymotivation #mondayinspiration #katcrewslay #newworkouts #KATG #workoutvideo #workoutvideos #workoutoftheday #gymmotivation #hiit #workoutmotivation #fitness #fitfam #fitspo #fitnessmotivation #trainer #fitnessgirl #homeworkouts #hiitworkout #fatburn #kickassworkout #fullbodyworkout #strongbody #circuittraining #dumbbellworkout #stronggirl #weighttraining

150

To all my "Type A's" and perfectionists 🙋🏼‍♀️ ••• It will get done, it always does. You will do great, you always do. You will be fine, you always are. You will exceed your expectations, you always do. You will deliver your best, because that's what you do. You will set high goals, and get them done. You will always be at the top of your game, because you aren't satisfied being mediocre. ••• Wow that sounds great!! What's the drawback?? ••• You will feel stressed more often than not. You will put an enormous amount of pressure on yourself at all times. You will sometimes feel like you've accomplished nothing. You won't deliver UNTIL something is up to your standards (so....takes a bit longer for YOU than others). You'll still pick yourself apart. You tend to have high anxiety, no matter how big or small the task. You retreat and internalize everything even if it has nothing to do with you. ••• So why am I telling you this?? From outside perspective it appears as if perfectionists GOT IT GOIN ONNNN!! They see ALL of those good traits (high achieving, gets shit done, on top of their game, competitive), but they don't necessarily see all that we go through to get to that place. It's not always pretty. It actually feels really painful at times especially if you run your own business (because yes......it all falls on you). ••• The one thing I can tell you is that over time - IF YOU PRACTICE - some of those drawback traits will fade. So yes - you have to practice executing when things aren't perfect. You have to SHOW yourself grace when shit doesn't get done. You have to allow yourself breaks, so anxiety doesn't boil up. You have to remember that it isn't always about you. ••• YOU are DOING JUST FINE. Never forget that. Celebrate your victories and downplay your failures. That's just my little message from one perfectionist to another.....🤗 ••• Tag someone who needs to hear this and tell me if it resonated👇🏼👇🏼 ••• #typea #typeapersonality #perfectionist #perfectionism #weekend #happyfriday #girlpower #coach #fitnessbiz #strongwomen #authenticity #youcandoit #youareenough #goaloriented #fitnessbusiness #fitfam #fitspo #stronggirl #fitnessmotivation

168