doitlikedani

Mrs. Dani Krshka

Tulsa Trainer
2017 Oklahoma Bikini Champ
🏼TTHU: dani
Icon Meals: doitlikedani
Nutrithority: dani
Prep & Lifestyle Coach
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[How to make fitness a lifestyle & set yourself up for long-term success:]
- don’t treat exercise as punishment
- choose a type of activity that you enjoy & look forward to, not dread
- eat nutritious foods you actually like rather than force feeding ones you don’t
- make sleep a priority
- focus on you and your OWN journey/progress rather than anyone else’s
- make your workout routine convenient & feasible to accomplish on a regular basis
- don’t restrict yourself from certain foods...instead have your favorite treats in moderation
- don’t look at it as a quick fix, but instead a long term lifestyle you can keep up with and enjoy from here on out 💫

[How to make fitness a lifestyle & set yourself up for long-term success:] - don’t treat exercise as punishment - choose a type of activity that you enjoy & look forward to, not dread - eat nutritious foods you actually like rather than force feeding ones you don’t - make sleep a priority - focus on you and your OWN journey/progress rather than anyone else’s - make your workout routine convenient & feasible to accomplish on a regular basis - don’t restrict yourself from certain foods...instead have your favorite treats in moderation - don’t look at it as a quick fix, but instead a long term lifestyle you can keep up with and enjoy from here on out - 6 hours ago

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“The best things in life are the people you love, the places you go, and the memories you make” 💗
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This weekend was a big step in the right direction towards hitting my balance goals.
Though I’m currently “dieting” (not for a 👙 Show), I was able to enjoy myself without feeling like a restricted robot 🤖 (I tend to be an all or nothing person in certain situations).
4/5 of my meals were planned out to a T, and then my last meal of day was whatever I was served, ate in a mindful manner, and didnt weigh anything on a food scale, just eyeballed it.
While everyone else had a beer at the lodge over our ski breaks, I held back so that I could enjoy 2 (calorie accounted for) drinks 🍷 in the evenings.
Though I’m only a week in on this “mini cut”, I call that a big win in my books. 😌🙌🏼

“The best things in life are the people you love, the places you go, and the memories you make” ______ This weekend was a big step in the right direction towards hitting my balance goals. Though I’m currently “dieting” (not for a Show), I was able to enjoy myself without feeling like a restricted robot 🤖 (I tend to be an all or nothing person in certain situations). 4/5 of my meals were planned out to a T, and then my last meal of day was whatever I was served, ate in a mindful manner, and didnt weigh anything on a food scale, just eyeballed it. While everyone else had a beer at the lodge over our ski breaks, I held back so that I could enjoy 2 (calorie accounted for) drinks in the evenings. Though I’m only a week in on this “mini cut”, I call that a big win in my books. 🏼 - 17 hours ago

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Throwback to skiing 🎿 around this same time a year ago, because we’re doing it all over again in less than 24 hours 🙌🏼👯‍♀️⛷
I was on prep dieting during this trip last year, somewhere around week 4 out of 24 😳
Originally I had no intentions of “dieting” during this year‘s ski trip...however I have a potential opportunity coming up in a few weeks in which I’d like to tighten up a bit for (will share more on that later if it follows through 🤭).
Planning out my meals for the weekend made me realize that this will be the first time ever that I’ll be legitimately dieting, but not for a competition👙😳
In all honestly...I think it’s going to be harder.
Reason being is while on prep, everything is black & white ⚫️⚪️.
There are less “decisions” to make.
You just get into the zone and do what needs to be done with little thought.
But when you don’t have that thought of the stage in the back of your mind, it becomes much easier to fall into temptation...I.e. dani sneaks “just 1” of @ashley_olson_fit’s cheese fries, has a bite or 2 of Kyle’s halo top, gives into having JUST 1 extra glass of wine 👀...you get the idea.
While a huge part of me is nervous to put myself in such tempting situations, I’m excited because I feel this might be the only way to find the “balance” I’ve been looking for (intuitive eating did not work for me personally in trying to accomplish this 🙅🏼‍♀️).
Excited to start this new journey with my new coach @paulrevelia and learn from another one of the bests 🙌🏼
______
Swipe to see one of the funniest wipe outs of all time 😂 (this was my 1st time skiing in which I appropriately earned the nickname “Granny Dani” 👵🏻💁🏼‍♀️)!
_____
Also, @iconmeals was a HUGE lifesaver for me last year and will continue to be again this year!
I’ve already got my meals set up for the entire weekend thanks to them 🙌🏼
Use code: doitlikedani for 10% off (unlimited usage for anyone) 🍱

Throwback to skiing around this same time a year ago, because we’re doing it all over again in less than 24 hours 🏼‍♀️⛷ I was on prep dieting during this trip last year, somewhere around week 4 out of 24 Originally I had no intentions of “dieting” during this year‘s ski trip...however I have a potential opportunity coming up in a few weeks in which I’d like to tighten up a bit for (will share more on that later if it follows through 🤭). Planning out my meals for the weekend made me realize that this will be the first time ever that I’ll be legitimately dieting, but not for a competition In all honestly...I think it’s going to be harder. Reason being is while on prep, everything is black & white ️. There are less “decisions” to make. You just get into the zone and do what needs to be done with little thought. But when you don’t have that thought of the stage in the back of your mind, it becomes much easier to fall into temptation...I.e. dani sneaks “just 1” of @ashley_olson_fit ’s cheese fries, has a bite or 2 of Kyle’s halo top, gives into having JUST 1 extra glass of wine ...you get the idea. While a huge part of me is nervous to put myself in such tempting situations, I’m excited because I feel this might be the only way to find the “balance” I’ve been looking for (intuitive eating did not work for me personally in trying to accomplish this 🏼‍♀️). Excited to start this new journey with my new coach @paulrevelia and learn from another one of the bests 🏼 ______ Swipe to see one of the funniest wipe outs of all time (this was my 1st time skiing in which I appropriately earned the nickname “Granny Dani” 🏻🏼‍♀️)! _____ Also, @iconmeals was a HUGE lifesaver for me last year and will continue to be again this year! I’ve already got my meals set up for the entire weekend thanks to them 🏼 Use code: doitlikedani for 10% off (unlimited usage for anyone) - 4 days ago

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Hey...did you know it doesn’t have to be January 1st to start working towards your health & fitness goals?
In fact, it’s possible to start January 15th 😉
That doesn’t mean you have to jump in head first and completely change your life all in one day...in fact I don’t recommend doing that 🙅🏼‍♀️
Instead, take baby steps and ease into it.
Have some veggies at dinner tonight.
Go for a 20 minute walk over lunch.
When you get home tonight, research some new meals to start incorporating (make sure they’re ones you’ll actually enjoy or else you won’t stick to them).
Just. Start. Somewhere.
________
Or maybe you have started, but you’ve already messed up and had some pizza this weekend (like I did 🙋🏼‍♀️).
Who cares? That’s a part of the process. You’re going to mess up, make mistakes and give in at times. You’re not going to be perfect, so if you can accept that and continue to not give up when those times happen, you’ll have the potential do things you can barely imagine. 👊🏼
______
Side note, let’s just ignore the fact that my ring is on my pinky...my ring finger was a wee bit swollen this morning from the Pizza (& beef jerky) this weekend 🤭🍕.

Hey...did you know it doesn’t have to be January 1st to start working towards your health & fitness goals? In fact, it’s possible to start January 15th That doesn’t mean you have to jump in head first and completely change your life all in one day...in fact I don’t recommend doing that 🏼‍♀️ Instead, take baby steps and ease into it. Have some veggies at dinner tonight. Go for a 20 minute walk over lunch. When you get home tonight, research some new meals to start incorporating (make sure they’re ones you’ll actually enjoy or else you won’t stick to them). Just. Start. Somewhere. ________ Or maybe you have started, but you’ve already messed up and had some pizza this weekend (like I did 🏼‍♀️). Who cares? That’s a part of the process. You’re going to mess up, make mistakes and give in at times. You’re not going to be perfect, so if you can accept that and continue to not give up when those times happen, you’ll have the potential do things you can barely imagine. 🏼 ______ Side note, let’s just ignore the fact that my ring is on my pinky...my ring finger was a wee bit swollen this morning from the Pizza (& beef jerky) this weekend 🤭. - 7 days ago

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[TODAY’S NUTRITION VOCAB/WORDS TO KNOW]
I’ve gotten a lot of questions recently on the subjects of flexible dieting, reverse dieting, intuitive eating, macros etc…
So I thought it’d be great to make a straight-to-the-point post very briefly explaining the definition for all of the above and their differences.
✨MACROS: short for macronutrients. There are 3 of them, including proteins, carbs and fats. Counting macros is like counting calories on a deeper level. There is no such thing as “the macro diet”…that would be like saying “the calorie diet”. We all consume macros just like we all consume calories. Counting your macros is a way to have control over your daily intake so you can direct them in specific directions based off of your goals.
✨FLEXIBLE DIETING: refers to the TYPES of foods you’re eating. It’s not technically a “diet”, but yet more of a lifestyle w/ the focus on having a healthy relationship with food. It means you can eat a cookie so long as have you have your veggies too (and it all fits within your macro targets). It’s not labeling any foods as good, bad, processed, clean or dirty. It’s welcoming all foods with a balanced approach.
✨REVERSE DIETING: Refers to the AMOUNT of calories/macros you’re consuming. This is when calories are ADDED to someone’s diet, rather than taken away. A good time to reverse diet is when someone has hit a plateau on their fat loss journey, and they don’t have any more calories left to take away from. OR, after a bodybuilding competition to raise calories back up to maintenance levels, OR when someone has been (purposely or not) consuming too low of calories for too long that it has affected their metabolism negatively. The goal during reverse dieting is to maintain weight while adding calories/macros in on a weekly basis which would = a net win.
The more calories one starts with going into a diet = the longer they will be able to diet = the more weight they will be able to loose.
Cont. in comments…

[TODAY’S NUTRITION VOCAB/WORDS TO KNOW] I’ve gotten a lot of questions recently on the subjects of flexible dieting, reverse dieting, intuitive eating, macros etc… So I thought it’d be great to make a straight-to-the-point post very briefly explaining the definition for all of the above and their differences. MACROS: short for macronutrients. There are 3 of them, including proteins, carbs and fats. Counting macros is like counting calories on a deeper level. There is no such thing as “the macro diet”…that would be like saying “the calorie diet”. We all consume macros just like we all consume calories. Counting your macros is a way to have control over your daily intake so you can direct them in specific directions based off of your goals. FLEXIBLE DIETING: refers to the TYPES of foods you’re eating. It’s not technically a “diet”, but yet more of a lifestyle w/ the focus on having a healthy relationship with food. It means you can eat a cookie so long as have you have your veggies too (and it all fits within your macro targets). It’s not labeling any foods as good, bad, processed, clean or dirty. It’s welcoming all foods with a balanced approach. REVERSE DIETING: Refers to the AMOUNT of calories/macros you’re consuming. This is when calories are ADDED to someone’s diet, rather than taken away. A good time to reverse diet is when someone has hit a plateau on their fat loss journey, and they don’t have any more calories left to take away from. OR, after a bodybuilding competition to raise calories back up to maintenance levels, OR when someone has been (purposely or not) consuming too low of calories for too long that it has affected their metabolism negatively. The goal during reverse dieting is to maintain weight while adding calories/macros in on a weekly basis which would = a net win. The more calories one starts with going into a diet = the longer they will be able to diet = the more weight they will be able to loose. Cont. in comments… - 10 days ago

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Date Night ✌🏼❤️

Date Night 🏼️ - 11 days ago

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I learned how to do front squats before back squats, and I now start almost all of my clients (that I train in person) in that same order...
_____
Reason being is bc in my personal opinion, it trains you to have better form and prepare for back squats.
When I first started lifting (roughly 7 years ago), my back squat form was T E R R I B L E 🙈!!
It literally look me a couple + years to really get it down.
Increasing my strength on the front squat I believe is one thing that helped me tremendously.
It helped me figure out where my chest should be (not straight up but not dropped either), to use my core, and to not let my knees go too far forward.
_____
If you’re having a tough time getting your back squat figured out, try switching it up, working on front squats for a bit and see what you can accomplish there.
Start light, perfect your form by watching yourself in the mirror, and focus on muscle contraction and feeling everything activate.
The weight does NOT have to be extremely heavy for it to be a good workout.
Form and using the proper muscles should always be your 1st priority☝🏼.
_____
Extra Tip:
START your workouts with the more difficult/compound lifts because they take the most out of you...then follow with the lighter accessory (isolated) work such as hamstring curls, step ups, band work, etc.

I learned how to do front squats before back squats, and I now start almost all of my clients (that I train in person) in that same order... _____ Reason being is bc in my personal opinion, it trains you to have better form and prepare for back squats. When I first started lifting (roughly 7 years ago), my back squat form was T E R R I B L E !! It literally look me a couple + years to really get it down. Increasing my strength on the front squat I believe is one thing that helped me tremendously. It helped me figure out where my chest should be (not straight up but not dropped either), to use my core, and to not let my knees go too far forward. _____ If you’re having a tough time getting your back squat figured out, try switching it up, working on front squats for a bit and see what you can accomplish there. Start light, perfect your form by watching yourself in the mirror, and focus on muscle contraction and feeling everything activate. The weight does NOT have to be extremely heavy for it to be a good workout. Form and using the proper muscles should always be your 1st priority🏼. _____ Extra Tip: START your workouts with the more difficult/compound lifts because they take the most out of you...then follow with the lighter accessory (isolated) work such as hamstring curls, step ups, band work, etc. - 11 days ago

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[HOW TO HAVE CONFIDENCE IN THE GYM]
• Know what workout you’re doing ahead of time, before you even walk in so you can feel confident in what you’re doing and not waste time wondering around 2nd guessing yourself.
• Remember that everyone else that’s there is too worried about what they’re doing themselves to worry about noticing you.
• Make it a part of your lifestyle and daily routine to go on a regular basis. The more you’re there, the more comfortable you’ll be. The more often you skip workouts/get out of that routine, the more out of place you might feel every time you go back (aka quit giving up and starting over).
• Quit with the negative self talk. If you have fitness goals you’re working on, than you DO belong there no matter how far away from them you might feel. Everyone starts someone, and those who seem to have it all figured out in the gym were once in your shoes too, they just never gave up and kept going back. That could be you 👇🏼.
• Work hard, challenge yourself, and set PR’s. The better you feel about how your workouts are going the more confident you’ll feel about yourself. 🏋🏼‍♀️💪🏼
#DoItLikeDani

[HOW TO HAVE CONFIDENCE IN THE GYM] • Know what workout you’re doing ahead of time, before you even walk in so you can feel confident in what you’re doing and not waste time wondering around 2nd guessing yourself. • Remember that everyone else that’s there is too worried about what they’re doing themselves to worry about noticing you. • Make it a part of your lifestyle and daily routine to go on a regular basis. The more you’re there, the more comfortable you’ll be. The more often you skip workouts/get out of that routine, the more out of place you might feel every time you go back (aka quit giving up and starting over). • Quit with the negative self talk. If you have fitness goals you’re working on, than you DO belong there no matter how far away from them you might feel. Everyone starts someone, and those who seem to have it all figured out in the gym were once in your shoes too, they just never gave up and kept going back. That could be you 🏼. • Work hard, challenge yourself, and set PR’s. The better you feel about how your workouts are going the more confident you’ll feel about yourself. 🏋🏼‍♀️🏼 #DoItLikeDani - 12 days ago

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Yesterday’s Postworkout [swipe] 🍓
_____
1️⃣. Protein: not Shown was my @nutrithority Isothority whey protein shake that I’ve been having immediately after every workout for years now. I take a shaker with 1 scoop in it with me to the gym, fill it up at the water fountain on the way out the door, and drink it on the way home.
2️⃣. Carbs: One serving of strawberries, one serving of halo top ice cream, and 1 fiber one brownie 🤤
THIS is flexible dieting at its finest 💁🏼‍♀️
Micros, fiber & ice cream all in the same picture 🙌🏼 #balance
Postworkout is the best time to have sugars because doing so can actually work to your advantage...
During a weight training session the body breaks down muscle tissue that needs to be restored promptly so it can grow (aka how to get toned). Sugars being quick digesting, will actually be stored in your muscles for later use (if had at this time) therefor they won’t just rush through your body with no value (just make to have that whey protein shake too). “Stored for later use” meaning energy for your next workout.
3️⃣. Fats: I keep these minimal postworkout, and NOT bc “eating fat will make me fat” 🙅🏼‍♀️ #false
But bc fats are very slooooowww digesting...and as mentioned above, we want something that will get into our system quickly to begin the muscle tissue restoring & growing process.
This is just once example of some “fun” carbs I like to have for postworkout, but get creative with it. I tend to make this meal my “treat” for the day, and fill the rest of my meals up with things like turkey, ground beef, eggs, brussel sprouts, butternut squash, whole wheat/high fiber wraps, cheese, potatoes, rice, apples, pb, and of course...wine 🍷
_____
What type of postworkout carbs are your favorite?? I’ve been in the mood to switch things up lately so ideas please 🙏🏼
_______
For any/all @nutrithority products including the shake I drink (twice daily), use code dani for 15% off + free shipping on orders over $60 👌🏼

Yesterday’s Postworkout [swipe] _____ 1️⃣. Protein: not Shown was my @nutrithority Isothority whey protein shake that I’ve been having immediately after every workout for years now. I take a shaker with 1 scoop in it with me to the gym, fill it up at the water fountain on the way out the door, and drink it on the way home. 2️⃣. Carbs: One serving of strawberries, one serving of halo top ice cream, and 1 fiber one brownie 🤤 THIS is flexible dieting at its finest 🏼‍♀️ Micros, fiber & ice cream all in the same picture 🏼 #balance Postworkout is the best time to have sugars because doing so can actually work to your advantage... During a weight training session the body breaks down muscle tissue that needs to be restored promptly so it can grow (aka how to get toned). Sugars being quick digesting, will actually be stored in your muscles for later use (if had at this time) therefor they won’t just rush through your body with no value (just make to have that whey protein shake too). “Stored for later use” meaning energy for your next workout. 3️⃣. Fats: I keep these minimal postworkout, and NOT bc “eating fat will make me fat” 🏼‍♀️ #false But bc fats are very slooooowww digesting...and as mentioned above, we want something that will get into our system quickly to begin the muscle tissue restoring & growing process. This is just once example of some “fun” carbs I like to have for postworkout, but get creative with it. I tend to make this meal my “treat” for the day, and fill the rest of my meals up with things like turkey, ground beef, eggs, brussel sprouts, butternut squash, whole wheat/high fiber wraps, cheese, potatoes, rice, apples, pb, and of course...wine _____ What type of postworkout carbs are your favorite?? I’ve been in the mood to switch things up lately so ideas please 🏼 _______ For any/all @nutrithority products including the shake I drink (twice daily), use code dani for 15% off + free shipping on orders over $60 🏼 - 12 days ago

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If you’re new to the gym and lost on where to start, this ones for you 😘👇🏼
_____
A friend recently reached out to me, asking where she should begin with exercise/weight loss.
I told her strength training in the weight room, and directed her towards a specific beginners workout split.
Her response: “Shouldn’t I be on the treadmill or something? You don’t see ‘fat girls’ in the weight room”.
Ya know what…she’s right...Keep reading…
_____
I corrected her by saying “1st of all you’re not fat…but secondly you’re right. You don’t see a lot of ‘fat girls’ in the weight room because they’re no longer ‘fat’. “
(I hate using that word FYI, in fact…my face puckers up every time I type it out but I feel the bluntness of this analogy is important…)
The reason you don’t see “fat girls” in the weight room is because, well…the weights make you NOT fat.
More often, you’ll see overweight individuals on the treadmills, literally spinning their wheels.
There’s a correlation there ya’ll…
_____
To answer her question...Going from 0 to SOME cardio is obviously going to burn some calories, and if you enjoy it that’s an added perk.
However, if someone dreads cardio, I never recommend starting there because they’re much less likely to stick to it in the long run.
*Plus, the body adapts to cardio.*
Once you adapt to a certain amount, you’re now doing that amount just to maintain weight, not lose it.
So as soon as you stop the cardio you’ve adapted to, you’ll be loosing that calorie burn that you’re used to therefore you’ll gain the weight back (and possible then some) as soon as you stop with the cardio (rather that’s all together or just for a break/vacation).
Cardio CAN be a tool for weight loss, but it can also be a slippery slope if you don’t add and take it away properly.
_____
The next time you’re in the gym, look around 👀.
And while doing so, think about the body type that YOU want 👇🏼.
Think simple…Those people that have the body type you want…what are they doing in the gym? 🤷🏼‍♀️
_____
Cont. in comments...

If you’re new to the gym and lost on where to start, this ones for you 🏼 _____ A friend recently reached out to me, asking where she should begin with exercise/weight loss. I told her strength training in the weight room, and directed her towards a specific beginners workout split. Her response: “Shouldn’t I be on the treadmill or something? You don’t see ‘fat girls’ in the weight room”. Ya know what…she’s right...Keep reading… _____ I corrected her by saying “1st of all you’re not fat…but secondly you’re right. You don’t see a lot of ‘fat girls’ in the weight room because they’re no longer ‘fat’. “ (I hate using that word FYI, in fact…my face puckers up every time I type it out but I feel the bluntness of this analogy is important…) The reason you don’t see “fat girls” in the weight room is because, well…the weights make you NOT fat. More often, you’ll see overweight individuals on the treadmills, literally spinning their wheels. There’s a correlation there ya’ll… _____ To answer her question...Going from 0 to SOME cardio is obviously going to burn some calories, and if you enjoy it that’s an added perk. However, if someone dreads cardio, I never recommend starting there because they’re much less likely to stick to it in the long run. *Plus, the body adapts to cardio.* Once you adapt to a certain amount, you’re now doing that amount just to maintain weight, not lose it. So as soon as you stop the cardio you’ve adapted to, you’ll be loosing that calorie burn that you’re used to therefore you’ll gain the weight back (and possible then some) as soon as you stop with the cardio (rather that’s all together or just for a break/vacation). Cardio CAN be a tool for weight loss, but it can also be a slippery slope if you don’t add and take it away properly. _____ The next time you’re in the gym, look around . And while doing so, think about the body type that YOU want 🏼. Think simple…Those people that have the body type you want…what are they doing in the gym? 🤷🏼‍♀️ _____ Cont. in comments... - 13 days ago

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Walks by mirror...startles self...takes photo to make sure it’s real life 😝📸
_____
There are a lot of newbies in the gym right now...and I love it 😍.
Many will give up in a couple weeks...or a couple months...but that doesn’t have to be you👇🏼
This year could be YOUR year.
This could be the year you DON’T give up.
YOU are the one that gets to decide that.
Maybe you’ve been wanting to compete...what are you waiting for?
Maybe you just want to lose a few pounds and have more confidence. Stop talking about it and start working for it.
Maybe you have 50+ pounds to lose...start now and just imagine where you could be in a year.
If you give full effort you’ll eventually get the full results.
Give half-ass effort you’ll get half-ass results 🤷🏼‍♀️
Expect to mess up, expect to fail, expect to make mistakes.
Just never apologize to anyone for them (including yourself), and never forget to stand back up when you fall ✌🏼
Those who seem to be succeeding have probably failed more times than you’ve tried.
Failure leads to success.
So don’t be afraid of it 👊🏼

Walks by mirror...startles self...takes photo to make sure it’s real life 📸 _____ There are a lot of newbies in the gym right now...and I love it . Many will give up in a couple weeks...or a couple months...but that doesn’t have to be you🏼 This year could be YOUR year. This could be the year you DON’T give up. YOU are the one that gets to decide that. Maybe you’ve been wanting to compete...what are you waiting for? Maybe you just want to lose a few pounds and have more confidence. Stop talking about it and start working for it. Maybe you have 50+ pounds to lose...start now and just imagine where you could be in a year. If you give full effort you’ll eventually get the full results. Give half-ass effort you’ll get half-ass results 🤷🏼‍♀️ Expect to mess up, expect to fail, expect to make mistakes. Just never apologize to anyone for them (including yourself), and never forget to stand back up when you fall 🏼 Those who seem to be succeeding have probably failed more times than you’ve tried. Failure leads to success. So don’t be afraid of it 🏼 - 14 days ago

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Sunday evening routine complete 🙌🏼
• Bulk cook protein: chicken & 93/7% turkey burgers on the smoker + 96/4% ground beef (on the stove w/ taco seasoning).
• Prepare vitamins for the week
• Measure out pre/intra/post workout supplements in my gostaks
• Laundry & Dishes
• Make tomorrows mandatory to do list
• Plan Weight Club Workout
• Prepare tomorrows: gym bag, clothes, coffee and meal(s) for the morning (5am comes early so the less I have to do at that time the better).
________
Starting my week off like this literally saves my life and sets me up for success.
Having everything I need for the week ready to grab & go saves an incredible amount of time, stress and extra effort to not worry about throughout the busy week.
_______
Ironically, I wasn’t born type A (at all) and I learned it from my type A husband. While deep down I’m naturally spontaneous and a go-with-the-flow-er...I’ve learned a great amount of appreciation for organization and preparation.
________
What do you do to prepare for the week?? Anything I’m missing? I want to know! #commentbelow 👇🏼
_______
Pullover by @toughenthehellup
Use code dani for 15% off

Sunday evening routine complete 🏼 • Bulk cook protein: chicken & 93/7% turkey burgers on the smoker + 96/4% ground beef (on the stove w/ taco seasoning). • Prepare vitamins for the week • Measure out pre/intra/post workout supplements in my gostaks • Laundry & Dishes • Make tomorrows mandatory to do list • Plan Weight Club Workout • Prepare tomorrows: gym bag, clothes, coffee and meal(s) for the morning (5am comes early so the less I have to do at that time the better). ________ Starting my week off like this literally saves my life and sets me up for success. Having everything I need for the week ready to grab & go saves an incredible amount of time, stress and extra effort to not worry about throughout the busy week. _______ Ironically, I wasn’t born type A (at all) and I learned it from my type A husband. While deep down I’m naturally spontaneous and a go-with-the-flow-er...I’ve learned a great amount of appreciation for organization and preparation. ________ What do you do to prepare for the week?? Anything I’m missing? I want to know! #commentbelow 🏼 _______ Pullover by @toughenthehellup Use code dani for 15% off - 15 days ago

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New Year. ✨
New Dani. 💁🏼‍♀️
#embracechange

New Year. New Dani. 🏼‍♀️ #embracechange - 16 days ago

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You WILL mess up.
You WILL fall down.
You WILL make mistakes.
You will have times that you eat off track, miss a workout, miss calculate, skip your cardio, etc...
And ya know what that means??
That. You’re. Human. 🤷🏼‍♀️
__________
The difference between those achieving their New Years resolution goals and those who aren’t, are the  ones who get back up when they’ve fallen and never quit.
Don’t forget to stand back up 😚

You WILL mess up. You WILL fall down. You WILL make mistakes. You will have times that you eat off track, miss a workout, miss calculate, skip your cardio, etc... And ya know what that means?? That. You’re. Human. 🤷🏼‍♀️ __________ The difference between those achieving their New Years resolution goals and those who aren’t, are the ones who get back up when they’ve fallen and never quit. Don’t forget to stand back up - 19 days ago

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Hey 1st time aspiring Bikini Competitors! 👋🏼
This one’s for you 😘
_____
I’ve had a lot of girls reach out lately about helping them prep for their 1st bikini comp, telling me they’ve already registered for the show which is in say 12-14 weeks.
Stop. Right. There. ✋🏼
Before starting the actual competition prep, u HAVE to make sure that you’re body is READY for that type of diet.
What do I mean by this?
Here are the biggest key factors to consider…
_____
1. Where are your calories & how long have u been sitting at that intake?
When going into the comp diet, its vital to ensure u have enough calories to start with & cut from.
Think of your calories as like gasoline & your body as like a car.
You're preparing for a very long road trip from east coast to west coast.
If u don't have enough gas in the tank, u'll only make it half way...SO if u don't have enough calories, u'll only make it halfway in terms of how lean u need to get before u've hit a plateau where u have no calories left to take from (best analogy ever credited to @team_gorman)
_____
2. How much cardio are u currently doing?
The body/metabolism adapts to cardio. Therefore if u've already adapted to doing 30 minutes of cardio 5-6 days per week, than you're only going to have to increase from there as cardio is used to create a caloric deficit which allows weight loss.
However, if u go into a prep with minimal-0 cardio, u have a lot more room to work with and likely shouldn't have to end up doing to 1-2 hours a day every day by the end of the prep.
_____
3. How much muscle mass do u already have vs how much do u need to add in order to not look like a string bean by the time u diet down?
If u've been lifting for only 6 months or less, I'd HIGHLY recommend continuing building muscle before u begin dieting. If u don't already have a baseline of muscle mass, by the time u diet down u'll look like a stick trying to keep your bikini bottoms from falling off (I say this from experience 🙋🏼‍♀️).
_____
CONT. in comments…

Hey 1st time aspiring Bikini Competitors! 🏼 This one’s for you _____ I’ve had a lot of girls reach out lately about helping them prep for their 1st bikini comp, telling me they’ve already registered for the show which is in say 12-14 weeks. Stop. Right. There. 🏼 Before starting the actual competition prep, u HAVE to make sure that you’re body is READY for that type of diet. What do I mean by this? Here are the biggest key factors to consider… _____ 1. Where are your calories & how long have u been sitting at that intake? When going into the comp diet, its vital to ensure u have enough calories to start with & cut from. Think of your calories as like gasoline & your body as like a car. You're preparing for a very long road trip from east coast to west coast. If u don't have enough gas in the tank, u'll only make it half way...SO if u don't have enough calories, u'll only make it halfway in terms of how lean u need to get before u've hit a plateau where u have no calories left to take from (best analogy ever credited to @team_gorman ) _____ 2. How much cardio are u currently doing? The body/metabolism adapts to cardio. Therefore if u've already adapted to doing 30 minutes of cardio 5-6 days per week, than you're only going to have to increase from there as cardio is used to create a caloric deficit which allows weight loss. However, if u go into a prep with minimal-0 cardio, u have a lot more room to work with and likely shouldn't have to end up doing to 1-2 hours a day every day by the end of the prep. _____ 3. How much muscle mass do u already have vs how much do u need to add in order to not look like a string bean by the time u diet down? If u've been lifting for only 6 months or less, I'd HIGHLY recommend continuing building muscle before u begin dieting. If u don't already have a baseline of muscle mass, by the time u diet down u'll look like a stick trying to keep your bikini bottoms from falling off (I say this from experience 🏼‍♀️). _____ CONT. in comments… - 20 days ago

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This is a body thats been eating Intuitively for roughly 4 months now (124.8lbs).
A body that has 1 glass of wine roughly every other night 🍷
One that loves @halotopcreamery, and goes through probably 2 pints per week.
This body also eats an ample amount of protein, roughly 25-35 grams per meal, 4-5x/day.
It also still eats fruits & veggies on a regular basis, but honestly could use some improvement in that area.
This body eats meat, gluten, and artificial sweeteners.
It has not been turning down social events or foods & drinks at them.
_____
[WHAT IS INTUITIVE EATING?]
Intuitive eating is training your body to eat based off its hunger signals. It means to eat only when you're hungry, and until you're full.
Protein and micronutrients (fruits & veggies) should be the highest priority while eating this way. Eat those items in the meal first, then if you're still hungry fill up with other foods of your choice, but be sure to stop when you're full.
_____
[MY EXPERIENCE]
Eating intuitively for me was a VERY difficult transition, seeing as how I've been in the habit of counting macros for almost 7 years now. I decided to give it a try after how incredibly burnt out I was after my 2017 competition season.
What I learned is that tracking macros is NOT mentally taxing on me, and it actually relaxes me knowing I'm in a decent range in terms of my proteins, fats and carbs.
Not having any clue where I was for the day stressed me out and brought on anxiety. So, I created my own version of eating intuitively. I still ate when and what I wanted, but I tracked roughly 80% of everything...without having specific numbers I was aiming for. This worked for me.
_____
[WHO IS IT FOR?]
In my personal opinion, those who have learned how to count macros FIRST will have more success with eating intuitively. If I didn't already understand the importance of protein & fiber and what foods to find those in, I would not have done half as well as I did and likely would have gained more body fat.
Some people might be able to lose weight from it, but for me it was a way to maintain and live life in peace without stressing out about eating exact numbers on a constant basis. 
CONT. in comments...

This is a body thats been eating Intuitively for roughly 4 months now (124.8lbs). A body that has 1 glass of wine roughly every other night One that loves @halotopcreamery , and goes through probably 2 pints per week. This body also eats an ample amount of protein, roughly 25-35 grams per meal, 4-5x/day. It also still eats fruits & veggies on a regular basis, but honestly could use some improvement in that area. This body eats meat, gluten, and artificial sweeteners. It has not been turning down social events or foods & drinks at them. _____ [WHAT IS INTUITIVE EATING?] Intuitive eating is training your body to eat based off its hunger signals. It means to eat only when you're hungry, and until you're full. Protein and micronutrients (fruits & veggies) should be the highest priority while eating this way. Eat those items in the meal first, then if you're still hungry fill up with other foods of your choice, but be sure to stop when you're full. _____ [MY EXPERIENCE] Eating intuitively for me was a VERY difficult transition, seeing as how I've been in the habit of counting macros for almost 7 years now. I decided to give it a try after how incredibly burnt out I was after my 2017 competition season. What I learned is that tracking macros is NOT mentally taxing on me, and it actually relaxes me knowing I'm in a decent range in terms of my proteins, fats and carbs. Not having any clue where I was for the day stressed me out and brought on anxiety. So, I created my own version of eating intuitively. I still ate when and what I wanted, but I tracked roughly 80% of everything...without having specific numbers I was aiming for. This worked for me. _____ [WHO IS IT FOR?] In my personal opinion, those who have learned how to count macros FIRST will have more success with eating intuitively. If I didn't already understand the importance of protein & fiber and what foods to find those in, I would not have done half as well as I did and likely would have gained more body fat. Some people might be able to lose weight from it, but for me it was a way to maintain and live life in peace without stressing out about eating exact numbers on a constant basis. CONT. in comments... - 20 days ago

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If there’s one thing that I learned in 2017, it’s that my relationships with my family, friends and clients is what matters to me most 💕
Here’s to another year of living life, loving hard and making memories ✌🏼

If there’s one thing that I learned in 2017, it’s that my relationships with my family, friends and clients is what matters to me most Here’s to another year of living life, loving hard and making memories 🏼 - 21 days ago

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Ended 2017 with a bang for a new Sumo Deadlift PR 💪🏼🏋🏼‍♀️🙌🏼
Previous PR was 275lbs and was done sometime during last years offseason.
While dieting for a show, it’s basically inevitable that you’ll lose strength & some muscle (the goal is to hang on to as much as you can for as long as you can).
Once you stop dieting and go into offseason mode, that lost muscle is usually added back fairly quickly due to muscle memory.
_____
A few months ago I failed at anything above 250...but I think it’s safe to say I’m at my strongest again 💪🏼
It’s crazy just how mental all of this is...yesterday I had a bad attitude therefor a bad workout (just one of those days).
Today, I walked in with the goal & mindset that I wanted to kill my last workout of the year and be proud of myself.
_____
If you truly want something, start with faith in yourself. Keep your eyes on the prize and visualize success. That’s exactly what I did as I approached the bar...I walked up to it and told myself I was going to do whatever it took to hit that new PR and didn’t doubt myself for one second 🙅🏼‍♀️
Think it.
Believe it.
Do it. 
_____
Back was obviously rounding quite a bit when I pulled the 285 so I decided to be smart and stop there.
Plus I think I blacked out mid pull during both lifts out of pure adrenaline and excitement 🤪

Ended 2017 with a bang for a new Sumo Deadlift PR 🏼🏋🏼‍♀️🏼 Previous PR was 275lbs and was done sometime during last years offseason. While dieting for a show, it’s basically inevitable that you’ll lose strength & some muscle (the goal is to hang on to as much as you can for as long as you can). Once you stop dieting and go into offseason mode, that lost muscle is usually added back fairly quickly due to muscle memory. _____ A few months ago I failed at anything above 250...but I think it’s safe to say I’m at my strongest again 🏼 It’s crazy just how mental all of this is...yesterday I had a bad attitude therefor a bad workout (just one of those days). Today, I walked in with the goal & mindset that I wanted to kill my last workout of the year and be proud of myself. _____ If you truly want something, start with faith in yourself. Keep your eyes on the prize and visualize success. That’s exactly what I did as I approached the bar...I walked up to it and told myself I was going to do whatever it took to hit that new PR and didn’t doubt myself for one second 🏼‍♀️ Think it. Believe it. Do it. _____ Back was obviously rounding quite a bit when I pulled the 285 so I decided to be smart and stop there. Plus I think I blacked out mid pull during both lifts out of pure adrenaline and excitement 🤪 - 22 days ago

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