6 Weeks of Fitness x Rockstar Lifestyle

by Daniella Grace in , ,

Hey everyone! I wanted to share with you all a new fitness program I recently started that I am completely obsessed with, it's called Rockstar Lifestyle. After a few months of traveling and really living out this summer to the fullest, I realized my body was in dire need of a detox and a little "maintenance". So I figured what better way to do so than with a 6 week bootcamp program that focuses on 3 key things: nutrition, physical training and mental strength. I know a few people who have already completed this course, and there's no doubt this program works. Seeing their results is what inspired my butt to jump right in.. Below are a few photos before starting the bootcamp and I will be posting progress pictures as I go.

These photos were taken at the beginning of the course. Will post progress pictures soon.

So the regimen goes a little something like this:

Every day I'm counting calories.. (1543 to be exact) And making sure I get the proper amount of macronutrients (Carbs/Protein/Fat) by the end of each day. Yes, I feel a little bit like a maniac weighing all my meals (even the almonds I snack on haha) but I know if I follow the guidelines, I'm guaranteed the results.

Then there's the physical training.. Monday, Wednesday and Friday evenings we train for 1.5 hrs on the beach. The routines we do are in no way shape or form easy (hence the bootcamp) but 2 trainers are there to make sure we do every single move precisely, thoroughly and safely. Our workouts are all circuit style training, which means, you are doing a series of exercise, in rotation at a high intensity with minimal rest.

And then there's my favorite part, the recovery days! A common mistake I've made in the past is thinking, the more days I train, the better my results will be. But in this case, more is actually not better. The rest days, I'm learning, are just as important as the training days. While following the proper nutrition guide, taking the correct supplements (like whey protein, omega 3 and multi vitamins), getting lots of rest and sleep, you're actually helping build and recover your muscles in your down time.

I'm well into my second week now and I've already noticed a drastic difference in my energy levels. My mood is much more upbeat and my body is feeling toned, lean and strong. I can't wait to see what changes take place over the next few weeks! I'll be updating you guys on my progress!

Ok that's all for now. Got to run to training!💪🏼

My Travel Workout

by Daniella Grace in ,

Ok ladies, my favorite workout routine is finally here! After quite a few requests, I thought I'd share with you all the workouts I like to do when I'm on the road. You can do these routines from home, in a hotel room and or gym. It was vital for me to find certain workout plans that I could do from almost anywhere (with and without weights) as I travel quite often. So my trainer introduced me to TRX bands, and they've been life changing for me. When you're in a different city ever couple of days, it can be difficult to find time to hit the gym and get a proper workout but with these lightweight bands, I can literally take them anywhere and complete a full body workout no matter where I am. I just attach them to a door and I'm set.. The trick is that you use your own body weight in place of equipment you may have needed before.

Also, I've included a few exercises at the end (without the TRX bands) that are my go to's at the gym. Sometimes I'll incorporate these into my TRX workout as well. 

 I can typically get through this routine in 45 minutes but feel free to shorten or lengthen it as you prefer.. Also, the descriptions may not be by the book.. This is just how I like to refer to them.. (Remember I am not a personal trainer haha).

LEGS AND GLUTES:

Single Leg Squats : 15x each leg | 3 Reps

Start in standing position with one leg extended out.

Sit back into a seated position, keeping leg extended. Push back to standing. Alternate legs. 15x each.

Under Arm Split Leg - Hop & Tuck:  15x each leg | 3 Reps

Place the handles under your arms, step/squat back and then jump forward and tuck your knee.

Continue the rocking/ jumping motion until you've completed 15 then switch legs! Your booty will thank you later!

Single Leg Balance Squat with Kick Back: 15x each leg | 3 Reps

Balance is key with this move. It took me a while to be able to do these without the support of a bar or broom. If you need help balancing don't be afraid to grab on to something.

 

This move really helps stabilize your core as well as build muscle in your legs!

ARMS:

The Chair Sit Pullup: 15x | 3 Reps

Act like your sitting down in a chair and then pull yourself back up while squeezing those shoulder blades together.

Make sure to watch your posture and continue to keep knees bent when you come back up. Let the arms do all the work.

Bar & Band Pushups: 15x | 3 reps

Slide a broom or any kind of bar through your TRX handles for push-ups. These will sneak up on you so take it slow.. Make sure to keep the hands wide. The bar is unstable so these really make you use your arms and core to stabilize.

 

ABS:

Slide your TRX bands down to the lowest point.

Plank Mountain Climbers: 15x each side | 3 Reps

Slide toes through handles and start in plank position. Make sure your back is completely straight and not arched.

Pull knees in to meet right elbow. Extend back out to plank position then bring back in to opposite elbow. 15x each side.

And there's my favorite TRX workout! Like I said, go at your own pace and feel free to do less reps if you need to. It's always better to build up slowly then push yourself too hard. And don't forget to HYDRATE!!! My go to hydration drink is the Suja Probiotic water.

 

IN THE GYM:

ARMS:

Bosu Push-ups: 15x | 3 Reps

The bosu ball should be your new best friend in the gym. You can make any easy exercises more challenging by adding it in.

It forces you to balance by stabilizing your core while activatng more of those muscle groups.

ABS:

Pike and Plank: 15x | 3 Reps

Start in plank position with your shins on medicine ball.

Roll up and pull glutes to ceiling. Make sure to keep abs activated through entire movement.

Good ol' Bicycles: 15x | 3 Reps or 1 minute | 3 Reps

Lay down on back. Pull opposite elbow to opposite knee.

Repeat other side. Continue fluid movements. 15x each side or for one full minute.

FULL BODY:

Weighted Ball Slams: 15x | 3 Reps

This is my favorite leg/abs/arms workout. Using a weighted ball, reach up with hands above head, and in one quick squating motion, slam the ball to the ground with all your strength. Make sure your knees don't pass your toes!

The ball won't bounce back up very high so it might take you a few try's to catch it. Once you do, continue this movement as fast/strong as you possibly can for 15x. Great way to relieve stress too! ;)

LEGS AND GLUTES:

Bosu Ball Squats: 15x | 3 Reps

Because every woman should be doing squats for a nice/round booty.

Again, the bosu ball just makes your average squat that much more challenging and effective by forcing you to use that core to balance.

Kettle Bell Swing: 15x | 3 Reps

Start in standing positing, then squat down and spring back up pushing through your legs.

Let the kettle bell swing up and fall back down as you return to squating position then repeat. Keep the same momentum as the kettle bell by pushing through those legs.

That's it for now! I hope you all enjoy these workouts and the results! Any questions feel free to comment below! Xo

Workout Bands - TRX // Sports Bra - Alo Yoga //  Pants - Alo Yoga // Shoes - Nike

SHOP POST HERE:

Sant Miquel

by Daniella Grace in , , , ,

Today miss Kate and I got our booties back outside and hiked 5 miles up to the historic mountain top of Sant Miquel. The view from the top is seriously unbelievable and to be honest , the photos here do not do it justice. Once you've made the 5 mile treck up hill (or if you're lazy, drive up the back road) you then climb an extremely windy staircase to the top of the Sant Miquel fortress. When you finally reach the top, there's an incredible 360 view consisting of all the surrounding cities of Girona, the shores of Costa Brava, and even the snow capped mountain tops of the French Pyrenees. This place is heaven on earth.

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Pants, Sweater & Shoes - Nike // Sports bra - Lululemon //

Get My Look Here:

Time To Cleanse!

by Daniella Grace in ,

Ok, it's no secret that I am the ultimate food lover but when the season start to change I really like to treat my body with a juice cleanse.

I decided to start my Juice Crafters cleanse yesterday morning.. I'm half way into day two with one more day to go. I feel pretty good so far except the chronic headaches that I tend to get from cleansing.. As your body begins to detox, it releases the built up toxins into your bloodstream. The more toxins you have, the more prone you are to theses headaches. I'm a very healthy eater but it's been quite a while since my last cleanse and I'm definitely feeling it. But I find the more water I drink, the less frequent my headaches are. 

I highly recommend trying one of Juice Crafters Cleanse's. There's a lot of Juice companies here in LA but this one if by far my favortie. I'm currently on their Signature Detox plan and so far I'm loving it. I chose this one due to my lack of energy lately and who doesn't want a little added cell rejuvenation! This cleanse has an equal amount of fruit and veggies which are packed with vitamins A, B6, B2, B9, E, C, K & B. Lots and lots of energy coming my way!! 

My tips:

Set a schedule for yourself and stick with it. It'll make following through with your cleanse much easier. Also I've learned, the more I keep my mind occupied, the less urges I'll have to eat. Whenever you feel hungry, sip on your juice or drink a glass of water. Also if you neeeeed something other than the juice or water, it's ok to drink a non-caffeinated tea.

Get Juice Crafters 'Signature Cleanse' 

Here.

So, all in all I'm feeling really good and ready to take on the last day! Then Monday morning, I'm off for a little R&R vacay with my girlfriends and we are heading somewhere very, very warm. Stay tuned! Xx

Workout Routine - Glutes & Legs

by Daniella Grace in

Finally, I get to share with you ladies a few of my favorite exercises for the glutes and legs! I prefer to incorporate certain moves into my routine that will target specific areas as well as give the rest of my body a workout... killing two birds with one stone type of deal... Make sure to include little bits of cardio into your routine to help achieve that long/lean/feminine look we all want. These moves are a little bit more intense and your whole body should be feeling these later! Don't forget to always stretch before and after and DRINK LOTS OF WATER!!

1. Donkey Kicks: 

25 Reps - (These are killer for working your glutes as well as strengthening your core and toning your arms)

*Start on all fours. Make sure your hands are directly under your shoulders. Slowly raise your leg behind and then pulse your flexed foot toward the sky by squeezing your glutes. Your back should always remain still in a neutral spine. Make sure the motions are small and controlled, letting your muscle do all the work, not the momentum.*

2. Jump Squats :

25 Reps - (If you are looking to get that brazilian booty these are your new best friend)

*Jump as high as you can and then go straight into a seated position (squat), hold for 3 seconds, and repeat... Once you've completed 25 reps, squat and hold for 1 minute.*

3. Side Shaper: 

25 Reps - (Great for toning thigh, glutes and abs)

*Start with your hips stacked (side plank position) then raise you leg. Bring it back down and lower. Do 5 repetitions on each side and repeat until you've done 25 reps on each side.*

* I have to use both my arms to support myself for this one due to an old shoulder injury but the correct way is to support yourself with one arm while resting the opposite arm at your side.*

2 minute break. REPEAT 5 TIMES!

Shorts and Sports Bra - LuluLemon | Shoes - Nike | Headphones - FRENDS

Photos by Franck Berthuot | @frankiebees

Please feel free to leave any questions or comments below. I'll be sure and answer as many as possible! X

Sporty All Day

by Daniella Grace in , , ,

I'm a big fan of wearing workout clothes through out the day! I mean, who doesn't want to feel unrestricted and comfortable all day long!? Plus any chance I get, I can hit the beach or gym for a quick workout without having to change! Hehe. I love that fashion companies are starting to cater to these desires of making active wear more stylish and in my opinion, First Base, has done a fine job at that. If you live in you're active wear like me, then head over to WWW. BOUNDARYLANE.COM and check out all the other great styles they have! Xo  

Photos by Mikel Roberts | @mikelrob

Get my look at: WWW. BOUNDARYLANE.COM

Jacket - Nike // Sports Bra/Top - First Base // Leggings - First Base // Shoes - Lanvin // Hat - Gents // Water bottle - Black Eye Coffee // Sunglasses - Ray-Ban

My Workout Routine - Abs

by Daniella Grace in

Ladies, today I'm sharing with you all my ab workout! Again, any questions, please feel free to leave your comments below and I'll be sure and answer them! Also, make sure you always stretch for at least 15 minutes before and after your workout and drink plenty of water! Next post will be, my personal favorite, glutes and legs! Stay tuned!

 Photos by Franck Berthuot | @frankiebees

 

1. Bicycle Crunches - 25-35 reps. (Strengthens core and tones thighs)

2. Leg Drops - 25 - 35 reps. (This one is great for the lower stomach!) 

3. Mountain Climbers - 25 - 35 reps. (These are great for your core\balance\legs and arms.) Start in plank position. Bring knee to elbow. Alternate. 

4. Plank - Hold 1 minute (Because you can never do enough planks) ;)

2 minute break. REPEAT 3 TIMES!

Shirt - Bluesmiths | Shorts - Lululemon | Shoes - Nike | Headphones - Frends

My Workout Routine - Running

by Daniella Grace in

Ladies, you've been asking for a while if I would share my workout routine with you guys and I have finally found time to do so! This is the first of many posts to come but today I'm sharing with you the key to all exercises, Running and Stretching! You can lift weights in the gym all day long but if  you’re aiming for a more lean/toned body (which most all women are) then running is your new best friend. I personally love to run in the sand, it’s less intensive on my knees vs running on pavement and it provides more resistance which will give you more of a workout in less time! So, for those of you that live near a beach, here’s my routine and tips for running in the sand. For those of you who don’t have access to sand or a beach, I recommend running trails vs pavement. Again it’s much less intense on your knees but trails are also uneven so that will require you to use more of your core! And If you want the resistance the sand provides, throw on a pair of ankle weights! 

Photos by Franck Berthuot | @frankiebees

Distance: 1 mile (sand) or 3 miles (trails). Run at your own pace but don't forget to push yourself! 

Every 1/2 mile I like to do 2 sets of sprints. In other words, run as fast as you possibly can for 15 seconds. Don’t forget to take a 1 minute breather in-between sprints.

Tip: If the dry sand becomes too intense, move to the waters edge and run along the wet sand. It's much more compact and will give your legs a bit of a break if need be but try and stay in the dry parts, it’s much harder but again that’s the point of working out! ;) 

Drink a ton of water and don't forget to stretch!!! 

Also, I am addicted to these shirts by Bluesmiths! They're so versatile. I can wear them while I'm running or surfing! They breathe like you wouldn't believe, are super comfy and they dry within seconds. A heavenly combination if you're always active like me! 

I'll be posting my workout routine for abs, glutes and legs next so stay tuned!!

Shirt - Bluesmiths | Shorts - Lululemon | Shoes - Nike 

Feel free to comment below with any questions and I'll be sure to answer them for you! Xx