daniellepascente on Instagram

Danielle Pascente - Trainer

I help you believe in yo damn self 🙋🏼‍♀️ Creator Kick-Ass Training Guides READ A CAPTION 👋🏼 🆕IG strategy guide out now👇🏼 #KATcrew #KATCREWSLAY 💕

http://linktr.ee/daniellepascente

Report inappropriate content

DOCUMENTED: Hair not in a braid, bun, under a hat, or sweaty!! ••• 🙋🏼‍♀️Goes to salon for 6 hours, comes home to eat ice cream, goes to bed, now about to go to the gym. It’s safe to say I really took advantage of my hair being this way yanno what I mean?? 😂😂 ••• Anyone else do this or is it just me? I got a few DMs last night saying, “Now go hit the town girl.” LOLLLLL - it didn’t even cross my mind to do that. It was an immediate reaction to go home. #hermitproblems #introvert #toomuchsocializingyesterday ••• Hair questions? Ask below!👇🏼 I’ll answer them all. Richard slays it but I also take care in between seeing him because truth be told I only get it done once every 3-4 months & cut every other time or every 2 times. ••• #haircut #hairstyle #hair #blondegirl #hairstylist #saulinosmithsalon #longhairdontcare #blonde #longhair #highlights #fullhighlights #summerhair #instahair #hairoftheday #haircolor #balayage #blondehair #hairgoals #haircare #hairinspo #curls #tgif #weekendvibes #memorialdayweekend #santamonica #danielleshairexplanation

151

A quick note (I mean rant) about modifications 🤣🤣. YOU DO YOU. Anyone that bullies you for modifying in either direction - be it making an exercise more advanced or less advanced - is NOT COOL. • I post a lot of advanced stuff on this account because that's HOW I LIKE IT. But that doesn't mean there aren't plenty of other ways to do the exercise. In fact, this entire workout is a modified version of the one I posted a couple weeks back. And one workout isn't better than the other it just highly depends on your fitness level and goals. • Something that really gets under my skin is when instructors call people out for doing other movements. As a trainer or instructor - I will ALWAYS correct form issues because that's extremely important. But if someone wants to hold a plank instead of do push-ups - I'm 100% fine with that. If someone wants to use bodyweight instead of weights - cool! If someone wants to add a tuck jump to their burpee - get after itttttt! • It would be impossible to cater fitness classes to each person that walks in there. ➡️To my advanced exercisers: If you want to make a movement more complex - do it. ➡️To my beginners: If you want to make it simple - ask the instructor for a modification. • You have to do what's best for you and your current fitness level. A good instructor/coach/trainer should encourage that - NOT BULLY YOU. Please remember that. • OK so back to todays workout! Protocol: 6 exercises, 30 seconds each, 3-5 rounds (you decide based on your fitness level) 1️⃣Air squat sits 2️⃣Modified alternating push-up 3️⃣Knee to stand squat 4️⃣Russian twist 5️⃣Step back lunge twist 6️⃣Squat to overhead press • #workoutvideo #workoutvideos #workoutoftheday #gymmotivation #hiit #workoutmotivation #fitness #fitfam #fitspo #fitnessmotivation #trainer #fitnessgirl #homeworkouts #hiitworkout #thursdaymotivation #hiitmax #medball #medicineballworkout #medicineball #popsugarfitness #fatburn #katcrew #kickassworkout #fullbodyworkout #strongbody #stronggirl #gogirl #strongwoman #beyondyoga #thursdayworkout

85

This question has popped up a lot lately so I figure I would do my best to answer for you guys. What does a typical training week look like for me? • I'll break it down for you. But before I do that - I have to say that it doesn't always look like this. LIFE plays a role. WORK plays a role. EMOTIONS play a role. Some weeks aren't this ambitious - trust me. But I try to follow some form of this pattern each week. And some weeks - it doesn't happen. Some weeks - I just need to take it slower and incorporate more rest days/more recovery methods/ and less running. • I also try to switch up my training protocols every 6 weeks or so - something to also keep in mind while reading. • 👉🏼MON: 4 mile steady run AM, HIIT cardio workout PM 👉🏼TUES: 4 mile interval run or negative splits AM. Lower body strength workout PM 👉🏼WED: 30 min walk + stretch sesh AM. HIIT cardio workout PM 👉🏼THURS: 4 mile steady run AM. Depending on soreness - i'll either take my PM session off or hit an upper body/core strength workout. 👉🏼FRI: Full body HIIT sesh 👉🏼SAT: Rest/Off Day Typically. But sometimes I take Thursday off. Highly depends on my soreness level and when it hits the hardest. 👉🏼SUN: Long run 8-9 miles (sometimes a second off day if I’m not feelin the run) • I realize this may sound like a lot to most people - but this is HONESTLY what I do. I think it's important to note that everyone has different goals. I LOVE working out so for me - this is my "me time." I spend a lot of time at the computer/taking calls/writing e-mails/etc. When I can escape that and break it up for 45 mins in the AM and 45 mins in the PM.....I'm a happy camper. • Have questions??? I'd love to hear your training sched below??👇🏼 As I write mine it’s very clear that this girl needs some yoga. Guys - it’s my actual weakness!! I have issues slowing down 😂😂😂 • #wednesday #midweekpush #workoutwednesday #wednesdaymotivation #workoutoftheday #gymmotivation #hiit #workoutmotivation #fitness #fitfam #fitspo #fitnessmotivation #trainer #fitnessgirl #homeworkouts #hiitworkout #fatburn #letsgo #kickassworkout #fullbodyworkout #strongbody #katcrew #gogirl #runner #runnergirl #running #workoutschedule

100

Me when someone asks me if theres a waist trainer, detox tea, or pill I like to take to drop weight quickly 🙄🙄🙄 • I get texts, emails, and DMs like this all the time and they do irritate me in a sense because it's everything I preach AGAINST. So I often wonder if any of these people have read a caption or gotten to know me at all. But that's beside the point LOL because I've actually had people that do know me VERY well ask these same questions. • Here's the thing: As a leader in this business - you have to be open to answering ANY/ALL questions including the ones that are frustrating. • Waist trainers, diet pills, detox teas, and weight loss supplements are part of the quick fix mentality IN MY PERSONAL OPINION. And who doesn't want a quick fix right?? • But what they AREN'T : SUSTAINABLE. • There is literally NO SUSTAINABILITY to drinking water with cayenne pepper and lemon for the rest of your life. So when we talk about lasting results - am I referring to a 2 week master cleanse or juice diet? Am I referring to a 4 week SHRED IT double day workout calendar? Am I referring to drinking a tea that makes you poop for 7 days💩 ? • HELLLLL NAHHH. I'm not referring to any of these things to help people with their fitness journeys. • When I talk about sustainable results, I'm referring to finding activities you truly love doing. I'm talking about a variety of workouts (not just - "HEY GO DO MY PROGRAM IT'S THE BEST ON THE MARKET.") I'm talking about varying methods and food/nutrition protocols that bring you ENERGY. I'm also talking about allowing yourself to be human and enjoying life. • I'm teaching you ways to go about your life without having to go to extremes. Just simple ways you can try to live a healthy lifestyle. And above all : finding what works for YOU!! That's what I preach. So if you'd like a waist trainer or detox tea - go find another trainer 🤷🏼‍♀️ • #monday #mondaymotivation #truthbomb #healthy #healthymindset #nutrition #wellnesstips #trainertalk #workoutoftheday #gymmotivation #workoutmotivation #fitness #fitfam #fitspo #fitnessmotivation #trainer #fitnessgirl #fatburn #katcrew #strongbody #stronggirl #strongwoman #fitnesstransformation

127

So damn honored to share a stage with these women at yesterdays #EquinoxTalks . It continues to amaze me how much we can do TOGETHER. I've always been a solo rider. Do things on my own. Don't ask for help. Figure it out. Sit in my perfectionism alone which can be paralyzing at times..... Anyone with me here?? • Let me tell you something..... things start to shift a bit when you align yourself with the right people. Things start to shift when you surround yourself with people who LEVEL YOU UP. And the upside is you'll never feel alone in your journey. • So whether it's fitness, business, growing your audience, stepping into new endeavors, or continuing to build on what you already have - find a few mentors, leaders, friends, and partners that support the shit out of you because as Lori says ....... you actually AREN'T MEANT DO THIS ALONE. And I've never believed it more than I do at this moment. • Thanks to all those who came out to yesterdays talks. I didn't get to meet everyone but I would love if you tagged your handle in the comments so we can connect AND share a takeaway from yesterday. What's one thing you learned?? 👇🏼👇🏼 • @docjenfit @bewellbykelly @_laurenschwab @loriharder @equinox#weekend #weekendvibes #girlpower #carbon38 #ootd #tribe #coach #bizdevelopment #fitnessbiz #strongwomen #authenticity #instagramstrategies #fitnessbusiness #fitfam #fitspo #stronggirl #katcrew #weekendworkout #workoutmotivation #fitnessmotivation #leadership #selfdevelopment #mobility #unplug #selfcare #growth #kicksomeigass #femaleempowerment #bossbabes

87

Need your help! Where my runners at? Or honestly - doesn't even have to be consistent runners but maybe just people who train in high elevation? ••• I need tips or suggestions on training to prepare for a race in higher elevation. The one downside to living at the beach is the elevation is legitimately 105' AKA - I never feel gassed or winded (which I guess is another benefit 😂) But I am very sensitive to higher elevations. I've never in my life lived anywhere for long periods of time except Arizona and California. ••• When I travel to higher elevations I tend to get sick. Even if the elevation is still pretty low. And when we travel to extremely high elevations or hike/climb - it takes me a few to adjust. Dizziness, stomach uneasiness, etc. Yet I LOVE hiking so it's not like we haven't been to some damn high elevation. An example - Mont Blanc 15,781' (I think I blacked out at the top for a second LOL🤦🏼‍♀️) ••• I usually do chlorophyll drops which help. But I won't have a ton of extra time to acclimate SO I need suggestions. ••• Ill be running in roughly 8,000' and it's not until August so I've got time. I thought about getting one of those altitude training masks but I can't say I wouldn't feel SO BIZARRE running down the street in Santa Monica with one of those on 🤡🤣 picture that hahaha. ••• HELP A SISTA OUTTTTT! You guys are the best so I know there won't be a shortage of suggestions here and hopefully it can help someone else out too! ••• PS - I'm running my first Ragnar in August in Colorado so I'm kinnnnnda freaking out. Not just about the elevation but the whole race in general LOL like please don't let me be the one that has to run in the middle of the night (I need to stop listening to murder/crime podcasts 🤦🏼‍♀️🤷🏼‍♀️) ••• #thursday #running #runhappy #runner #runningtips #run #thursdaymotivation #miles #runninggoals #gymmotivation #hiit #workoutmotivation #fitness #fitfam #fitspo #fitnessmotivation #trainer #fitnessgirl #hiitworkout #katcrew #stronggirl #kickass #runnergirl #strengthtraining #ragnar #altitudetraining #elevationtraining #letsgo #intervals #racetraining

120

This is a BIT scary for me. But also exciting. But also, SCARY AF. • I've been working hard on this TOTALLY FREE Instagram Strategy guide for you guys and it's finally LIVE today 🎉🎉 Introducing the “Kick-Ass Instagram Strategy Guide” (👊🏼👊🏼....had to stay ON BRAND of course). • I'm speaking at my 3rd LIVE EVENT in a month this weekend about Instagram Strategies for Business and this topic legitimately lights me up. Why?? Because Instagram can be super draining if you aren't using it to the best of your ability. I want you to GET EXCITED about IG again. • So what is the best way to use IG?? • Well....there's tons of ways! Actually.....an endless amount of ways you could be growing an authentic, loyal, and engaged following. I'm outlining 6 strategies I believe are most important when you are growing your following on instagram. • It's a fairly quick read - 15 pages - but PACKED with protocols you can IMPLEMENT TODAY. • Also, something to consider..... this isn't an overnight thing. I'm not guaranteeing you thousands of followers over night. If you want that, you can hit up an insta growth company and GO HAM. No seriously, they can deliver you followers in an instant. And cool comments from automated people who will give you a thumbs up 🤷🏼‍♀️ • My strategies for instagram are the same for fitness (big surprise lol). Consistency is KEY. • So....you want to #KICKSOMEIGASS ?? • 1️⃣Download the Free Strategy Guide (link in bio) or 👉🏼 www.daniellepascente.com/igstrategies 2️⃣Let me know in the comments below if you downloaded 3️⃣Implement a strategy this week and use the hashtag #KICKSOMEIGASS • Let's start a movement here and tell the algorithm to SUCK IT 😂 Produce great content, provide value to your audience, and change the game for yo self today. Grab it while it’s FREE (aka this week only). • #instagramstrategies #socialmedia #fitnessinfluencer #personaltrainer #fitfluencer #bizchat #bizstratrgy #engagement #marketing #authenticitywins #integrity #fitfam #fitspo #contentcreation #creator #writing #inspiration #fitnessmotivation #beyou #driven #followyourpassion #fitnessjourney #businessgrowth #instagramhacks #growyouraudience

221

Some #mondaymotivation for ya!! Do you like kettlebells?? I have to say they are one of my favorite if not MY FAVE piece of equipment to use. They are so damn versatile - the amount of exercises you can do with a kbell are endless. • Highly recommend grabbing a few sizes as each exercise will require a different weight. I am using my home kettlebell which I was basically flinging around 😂 It’s 12 lbs - but typically in my workouts a 15, 25, 30, and even 40 lb kbell are necessary. • Protocol: 6 exercises, 30 seconds each, 3-5 rounds (you decide based on your fitness level) 1️⃣Swings 2️⃣Deadlift to upright row 3️⃣Step back lunge unders 4️⃣Low squat curl 5️⃣Weighted squat jack 6️⃣Loaded squat to press • 👉🏼www.daniellepascente.com/programs#workoutvideo #workoutvideos #workoutoftheday #gymmotivation #hiit #workoutmotivation #fitness #fitfam #fitspo #fitnessmotivation #trainer #fitnessgirl #homeworkouts #hiitworkout #mondayworkout #hiitmax #kettlebell #kettlebellworkout #kettlebells #popsugarfitness #fatburn #letsgo #kickassworkout #fullbodyworkout #strongbody #stronggirl #gogirl #strongwoman @popsugarfitness @hiitmax @homeworkouts_4u

97

Describe your Sunday in 3 emojis..... READY, GO! • Feel free to zoom in on the coffee cup because that’s pretty accurate 😂 Although really wishing I was with my mama today - it would look more like this 💗🍷😂 • Missing her tons (love you Julesssss) and wishing all of you badass Mamas out there a Happy Mother’s Day!! • #sundayrunday #happymothersday #sarahmariedesignstudio #running #runhappy #runner #run #brooksrunning #mondaymotivation #miles #runninggoals #gymmotivation #hiit #workoutmotivation #fitness #fitfam #fitspo #fitnessmotivation #trainer #fitnessgirl #hiitworkout #katcrew #stronggirl #kickass #runnergirl #strengthtraining #girlpower #letsgo #loveyoumom #coffeeaddict

130

🎉GIVEAWAY CLOSED!!🎉 I’m so excited to announce I’ll be speaking at Equinox Talks on May 19th in LA with these badass women! To celebrate, and because we want to see all your faces there - we’re doing a giveaway with 8 chances to win! Read below👇🏼 • 🛍Prizes include: ➡️Equinox giveaway (includes 2 tickets to Equinox Talks event on Sat 5/19 in LA + 1 complimentary pass + 50 minute massage) ➡️2 tickets to @loriharder ‘s “A Tribe Called Bliss” book launch + 2 free books. ➡️ @docjenfit ‘s Mobility Method Program ➡️ My Kick Ass Training Guide ➡️Signed copy of @bewellbykelly ‘s Body Love book ➡️2 tickets to @_laurenschwab ‘s Unplugged Mornings event Summer 2018 ➡️$200 @carbon38 Gift Card ➡️Pair of Nikes When I said massive, I wasn’t kidding 😱🎉 • Here’s HOW TO ENTER! 1️⃣FOLLOW ME 2️⃣LIKE THIS POST & tag a friend! 3️⃣Bonus if you tell me why taking care of your health is important to you. 4️⃣Follow @_laurenschwab and repeat steps 1-3 on each account until you get back to me. • This giveaway will run for 48 hours and end at 5:00 PM pacific Sunday 5/13. Winners will be announced Monday on our IG stories! Good luck🤞🏼You must be following all accounts to be considered for the final prizes. 8 winners will be selected! • NOTE: This giveaway is in no way sponsored, administered, or endorsed by Instagram. You will adhere to all Instagram’s terms of us. Open to US residents only. #wellnessgiveaway #giveaway #maygiveaway

304

Who likes to use med balls? SO many ways to get creative here....let’s have some fun with this! I sure did when I attempted a med ball shot put at the end 😂Matt’s idea - not mine. Big shocker. • 👉🏼Tag a friend below and tell me you’re down to try 👉🏼Post a vid or share a story and tag me/use the #katcrew hashtag! • Protocol: 6 exercises, 30 seconds each, 3-5 rounds (you decide based on your fitness level) 1️⃣Squat toss 2️⃣Step back lunge slams 3️⃣Russian twist overhead toss 4️⃣Sit down squat jumps 5️⃣Alternating elevated push-ups 6️⃣Kneeling squat jump slams (catch the ball low to stop momentum) • 👉🏼www.daniellepascente.com/programs#workoutvideo #workoutvideos #workoutoftheday #gymmotivation #hiit #workoutmotivation #fitness #fitfam #fitspo #fitnessmotivation #trainer #fitnessgirl #homeworkouts #hiitworkout #thursdaymotivation #hiitmax #medball #medicineballworkout #medicineball #popsugarfitness #fatburn #letsgo #kickassworkout #fullbodyworkout #strongbody #stronggirl #gogirl #strongwoman #beyondyoga @beyondyoga @popsugarfitness @hiitmax @homeworkouts_4u

113

Feeling stronger than ever these days.....and I can tell you just a few reasons why that will completely shock you because some of them are actually associated with LOSING muscle. It's funny how we can latch onto certain information our entire lives - until we question and TEST IT ourselves. • 1️⃣13 months into eating ZERO MEAT/ANIMAL PROTEIN 🤔Myth: You'll lose muscle if you aren't eating meat. It was my BIGGEST concern when I made the decision over a year ago and guess what - I lost inflammation NOT MUSCLE. There's a difference. • 2️⃣2-3 days a week strength training (lifting HEAVY) 🤔Myth: You'll get bulky if you lift heavy. MY BIGGEST pet peeve when clients/friends say, “But Danielle....I don't want to lift heavy because I bulk up fast." I could go on forever about this myth but it's simply NOT TRUE. Putting on major size/bulk doesn't come from lifting heavy 2-3 days a week. That is not the sole reason. • 3️⃣Running 4-5 days a week 🤔Myth: I'll lose all my muscle, have a saggy butt, and a droopy face (LOL seriously....I've heard it all when it comes to running myths). I've kept my size and still have a really strong body because I cross train like a BOSS. • 4️⃣Haven't done a crunch in years 🤔Myth: You must do ab workouts to get abs. How old is this way of thinking??? Like let me pop in my 8 minute ab DVD and hopefully ill have a 6 pack after 😂 I'm only saying this because I used to do a 10 minute ab DVD everyday in college and had zero results to show for my 12 variations of crunches 🤷🏼‍♀️🤣. I strengthen my core with full body movements. You will never find me doing an ab focused workout. I incorporate planks and core stability exercises into every workout. • 5️⃣Taking more rest days than I have in YEARS. 🤔Myth: NO OFF DAYS if you want to be shredded. LOL.....alright I'm guilty of partaking in the "no off days" thing in my early 20's but it's not cool anymore. My body craves rest. My body craves lower impact workouts. My body craves recovery walks and epsom salt baths. I'm in tune with it. I listen to it as best I can. And I actually have taken more rest days this year than any years of my life. • Tell me the dumbest exercise myth you’ve heard👇🏼

150

Monday morning feels at their FINEST right?! • Last week I ran a grand total of 9 miles. I kinnnnnda wasn't feeling it. This sweatshirt showed up on my doorstep at the perfect time to remind me that it's OK to go through those phases with running. • Running is an interesting sport in that some weeks it freaking CLICKS. Like really clicks. You are crushing mileage, paces, and hitting your stride so to speak. And then another week will come out of nowhere - where you can barely run a block without hating it. Where my runners at???🙋🏼‍♀️ AMIRIGHT? • Here's a few things that usually work for me so I wanted to share: • ✔️Turn your runs into walks on those off weeks. For me - it's more about getting outside in nature that my body craves. I still took lots of walks - but I just wasn't wanting to run. • ✔️Create new playlists or download new podcasts. I spent last week adding some songs to my playlists and saving some podcast episodes I've been meaning to listen to so they are ready to go this week. • ✔️Block out time for your run. Last week was mayhem. Who am I kidding? The last 4 months have been like this. If I start to get lazy about blocking out times to run - it's not going to happen. That's where I was at last week. I was trying to fit it in when I got to it and then 5:00 PM would roll around and I'm still at my computer. • ✔️Change up your running workouts. I'm notorious for running at a comfortable pace. It's also very monotonous. I notice when I vary my speeds and routes - it keeps it interesting. I'm also a creature of habit so let's just say I got into a really bad habit the last month of doing the exact same route, at the exact same pace, at the exact same time 4-5 days a week. Because it was one less thing I had to think about LOL🤷🏼‍♀️Just being honest. • Tell me if you’ve ever had an “off” running week and if these tips help 👇🏼👇🏼 Here’s to hoping this weeks runs are better than the last! • #sarahmariedesignstudio #running #runhappy #runner #runningtips #run #brooksrunning #mondaymotivation #miles #runninggoals #gymmotivation #hiit #workoutmotivation #fitness #fitfam #fitspo #fitnessmotivation #trainer #fitnessgirl #hiitworkout #katcrew #stronggirl

108

High FIVES for literally doing 650 burpees today @propelwater Co:Labs and sweating guacamole out of every pore in my body 😂🥑🔥Peep my story for all the fun that was had. • I kid you not when I say this....I legitimately only took 2 back to back classes and my shoulders and abs are completely destroyed. So good seeing everyone today.....way too many people to tag but they’re all in IG stories 🎉🎉 • Did you go this weekend? What was your fave class? I have to say @fhittingroom knocked it out of the park for me. We did a burpee / plank ladder down from 10 to 1 and I kinnnnnda enjoyed it (I know...I’m weird 🤷🏼‍♀️💪🏼) @errrrrrrka#burpeesforlife #burpeesgivemelife #propelyeah #propelcolabs #weekendworkout #sundayfunday #flamingoparty #ootd #beyondyoga #gymmotivation #hiit #workoutmotivation #fitness #fitfam #fitspo #fitnessmotivation #trainer #fitnessgirl #hiitworkout #weekendvibes #stronggirl #kickass #highfive #strengthtraining #fitnessjourney #transformation #fhittingroom

69

What are your biggest "rules" when it comes to workout clothes? Is it cost, functionality, comfort, style, or maybe ALL OF THE ABOVE? • For me, it will always be functionality. As you guys know I move around a LOT in my workouts - so if I can't move in it (basically....if I can't do burpees in it) - I probably won't be buying it lol. So I have my signature "move test," which some of you were lucky to see on last weeks insta stories 😂👊🏼 • Can I squat jump? Can I burpee? Can I punch? And can I kick? If all 4 check the box, then we're in business!! • Now, there are some bonuses I always look for as well. They aren't deal breakers, but added points if they have a cute pattern. I love me some color blocks, mesh details, and a high waist.  If you were wondering.....this outfit checks all the boxes @90degreebyreflex • So what are your non negotiables for athleticwear and tell me if you’re gettin that weekend workout in👇🏼👇🏼 • #weekendworkout #happysaturday #90degreebyreflex #ootd #workoutapparel #gymmotivation #hiit #workoutmotivation #fitness #fitfam #fitspo #fitnessmotivation #trainer #fitnessgirl #homeworkouts #hiitworkout #weekendvibes #katcrew #running #leggings #goals #stronggirl #kickass #runnergirl #strengthtraining #fitnessjourney #transformation #movement #moveyourbody #ad

111

I was telling one of my girlfriends this week how I've been feeling SO uninspired to workout. I can't really put my finger on it, but let's just say almost all of my runs have turned into walks and my gym sessions have been 💩. I'm putting in the effort I can - but it's about 40-50% of my max because I'm naaaaahhhhh feelin it. • In the past, I would have snapped myself out of it - logged sessions - and pushed myself to 100 regardless. But now, I try to listen to the signals my body is giving me. Sometimes that means a few lower impact days. Other times, that means lifting lighter. Some days, it's just a hot epsom salt bath + stretch session. • I also think it's a sign to change things up! I can go on autopilot for a pretty LONG time until I get bored. Whether it's changing up the timing of your routine, or the actual workouts you are doing - I think it's 100% necessary to do 2-5 times a year minimum. • Restructuring workouts and runs might be just the thing I need. I've noticed some heavy eye rolls during my workout classes when I see an exercise. Or just a general annoyance with how a workout is structured. I don't think it says anything about the workout necessarily - but I think it tells me that I PERSONALLY am craving a different activity or movement. • So my point is......well - a couple points here 🤔 • 1️⃣ If you nodded to any of this - might be time to change it up a bit!! And that's totally OK. It doesn't have to be a drastic change - like I said....it could just be the timing of when you are working out. Or the weight range. Even subtle changes could do the trick. 2️⃣ Feeling uninspired is totally normal and OK. Allow yourself some grace. Reprogram, re-plan, and re conquer when you are ready. Keyword there.....READY. Don't force it. • Have you ever felt this way with workouts? Even us professionals hit ruts - trust me - we do! And I'm here to tell you it's normal👌🏼 • #thursdaymotivation #thursdayworkout #workoutrut #mindset #mantra #gymmotivation #hiit #workoutmotivation #fitness #fitfam #fitspo #fitnessmotivation #trainer #fitnessgirl #homeworkouts #hiitworkout #reset #katcrew #running #obstacles #goals #stronggirl #kickass #runnergirl

96

Raise your hand if you like step ups and box jumps?? 🙋🏼‍♀️🙋🏼‍♀️ These are 2 of my favorites but I also found it difficult to execute bad form on them. We had to think really hard about “how not to” do it. • The one thing I see most often is the mental part - which is hard to demo on a video. But box jumps are more mental than anything. Depending on the height of the box or bench it can actually be a bit intimidating and we let our minds take over even though our bodies are usually capable! Right?? • My biggest tip for that is start on a lower surface and jump higher to get comfortable with the jump. Then, when you are ready to move on - don’t hesitate! Hesitation is what leads to the big spills 😤 Here’s a few cues on each! • 1️⃣Step ups: You can do knee drive up or straight leg. Both are shown. ✅Tall posture, head forward ✅Core engaged ✅Drive up through glute/quad on leading leg - with most emphasis on your glute ✅Use arms for momentum and opposition like runners arms ✅Knee can stop at 90 or drive up further ✅Slowly control the step back down once again firing your glute ✅Land with soft knee • 2️⃣Box jumps ✅Sit back, slight bend in your knees to load ✅Arms back for momentum ✅Drive through your toes and explode up ✅Land in squat position ✅Step down to protect knees. Only jump down if you are comfortable but I don’t recommend especially if height is HIGH. • Alright, as always let me know if these help and which ones YOU want to see in the future!??👇🏼👇🏼Comment below! • #formcheck #howto #tuesdayworkout #toneituptuesday #boxjumps #stepups #dothisnotthat #workoutvideo #workoutvideos #workoutoftheday #gymmotivation #hiit #workoutmotivation #fitness #fitfam #stepups #fitspo #fitnessmotivation #trainer #fitnessgirl #katcrew #fatburn #homeworkouts #howtovideo #exercisetips #exercisemotivation #santamonica #getitdone #personaltraining #strengthtraining

70

Possibly the # 1 question I get asked as a trainer is "how do I get back on track after a weekend of indulgence?" Have you ever asked me this? Or wondered what would Danielle do? • I think you'd be surprised how simple I try to make it. Why? Because it doesn't have to be complicated. First, acknowledge the state of mind you are in. You might feel sluggish, exhausted, low energy, etc. So you are trying to make desperate decisions in a time of desperation??? RIGHT? • I know that sounds harsh, but I can't count the amount of times I see people on Monday who will just grasp anything they can for a quick fix back to the healthy state they were in Thursday or Friday. • Try these things for a few days to start your week - and let it run its course. Your body is SUPER resilient so it's not going to forget how to workout or eat mindfully/healthily after a quick weekend of indulgence. PROMISE! • 1️⃣ SLEEP: Try to get back on a normal sleep schedule. One too many late nights can have you feeling like actual 💩 come Monday - so try to get to bed early the first few nights back from a fun filled weekend. • 2️⃣ GET SOME WORKOUTS IN: Doesn't have to be crazy, just get a few 20-30 minute sweat sessions in STARTING MONDAY after the weekend. This will set the pace. Even if you don't feel like doing it - I swear it will help with your energy levels and kick-start you back into routine. • 3️⃣ DRINK PLENTY OF WATER: Water is the biggest natural detoxifier. You don't need to buy some cleansing tea or shit shot as I call it (i.e. one that will make you live in the bathroom for 24 hours 🤣). It's literally THAT EASY! Drink WATER. 3-4 liters daily, if not more. Focus on rehydrating your body. • 4️⃣ EAT MINDFULLY BUT DON'T RESTRICT: Putting yourself on a restrictive diet because you've just overindulged is the worst decision. Because what led to that overindulgence in the first place?? Likely.....restriction!! Just be mindful - eat the things you know are good for your body. Choose healthy snacks and nutrient packed meals. If you are still hungry - cool! Eat more of those good things! • Let me know if these help and if you like these kinds of tips 👇🏼👇🏼 #mondaymotivation

75