Your JULY Nutrition, Exercise & Lifestyle Tips, Tricks & Thoughts from Gracie :)

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Subject: Your JULY Nutrition, Exercise & Lifestyle Tips, Tricks & Thoughts from Gracie :)

WHAT'S UPPPP!

Can you believe it's already JULY- man, this year is going quick! I hope you're achieving every single thing you set out to do January 1, 2023- I know I am.

ONE thing I set out to do in 2023 was- change the lives of every women I came into contact with- & so far, I've done that.

I've honestly lost count on the amount of women who have reached out to me about the transformations they've had- just using all the free information I put out on nutrition, exercise & living a lifestyle- through my social media, this newsletter & simply leading through my own journey.

That count does not include my 1:1 clients- & we still have 6 months left in 2023.

All to say- YOU can achieve anything you set out to do- you just have to want* to do THAT- every single day. Now- let's keep learning about ALL THINGS nutrition, exercise & lifestyle!

If you want to know more about my EVOVLE Lifestyle Coaching program- click the picture below to watch a video on WHO my 1:1 EVOLVE Coaching program is for. My program could be the last health investment you ever have to make.

If you KNOW my 1:1 EVOLE Lifestyle Coaching program is for YOU- fill out the application below & schedule your free phone call with me. You have nothing to lose- & everything to gain. I can't wait to talk to you!

1:1 COACHING APPLICATION

The term “CALORIE DEFICIT” is very confusing to most women.

When looking at calories consumed vs calories burned on a surface level- it does not always result in weight loss.

I know you’ve been there- we all have. You’re eating less food- doing more exercise- yet the scale isn’t moving. Often women refer to this as a ‘weight loss plateau’- & it is.

Your body has plateaued in its ability to lose weight- & this is caused by ‘metabolic adaption’- which is where the confusion begins.

Click the link below- "UNDERSTANDING ENERGY BALANCE"- to understand more about Metabolic Adaption & Calorie Deficit.

For those who don't want to understand more- I'll sum it up here-

IF* your body is functioning optimally- you should* be able to eat less food than you burn & lose weight.

If you find yourself not being able to lose weight- eating less than you burn- you might want to click the link below so you understand why.

This understanding will allow you to make the necessary changes to work on the root issue- your metabolism & hormones- so you're working with your body- instead of against it.

Step 4 in my Guide Towards Food Freedom is- GAIN CONTROL OF YOUR DIGESTION.

Before we dive into the top variables that control digestion-let me say a few things…

It’s NOT normal to…

✖️Feel constant bloat &/or gas.

✖️Use the bathroom multiple times a day.

✖️Use the bathroom every few days.

✖️Battle acid reflux &/or heart burn daily.

✖️Look 5 months pregnant after you eat.

These plus more are common symptoms many women struggle with. Most women struggling with these their entire life- which is why they think* these feelings are normal.

They’re NOT normal.

You do not have to feel any of these-ever again- but to not feel them- takes intention.

Below are the TOP VARIABLES THAT CONTROL DIGESTION- & simple actions you can start taking- to heal your gut.

If any of this information hits home for you- or if you have any questions at all- let's talk.

There's a really good chance my 1:1 Nutrition, Exercise & Lifestyle Coaching program is exactly what you need to finally have success with your health & fitness goals.

Lost because you didn’t get the first six newsletters of 2023- it's okay- shoot me an email with the subject- “send me all the newsletters!” I’ll personally send you all the newsletters from 2023 so you can easily catch up. Reply to me directly from this newsletter- by hitting reply :)

1:1 COACHING APPLICATION

NOT ALL POUNDS ARE CREATED EQUAL.

“Muscle weighs more than fat.” I know you’ve heard this- & thought,“That doesn’t make sense- 3 pounds of fat & 3 pounds of muscle- are both 3 pounds.”

Which is obviously true🤣- A more comprehendible way to say it would be- “3 pounds of muscle will take up less space in the body than 3 pounds of fat.”

Please don’t overcomplicate the muscle building & fat loss process- it’s really a simple equation.

You just need to understand you don’t know what you don’t know- & I highly encourage you to start searching for what you don’t know-

Rather than waste more time overthinking & implementing what you already know- because what you already know- has never proven to get you to where you want to be.

If you're confused & need help sorting through all the BS on social media about building muscle, weight loss, fat loss- & anything in between-

Fill out my 1:1 Coaching application.

Schedule your free call with me- & let me help you understand what’s really going on with your body- so you can finally see the results you want.

DREAM BODY TRANSFORMATION BLOCK

Below is your seventh strength training block- for both home & gym. If you didn't get the first six- NBD- you can start right now with this one!

Here's a quick summary on how to efficiently use training blocks.

You'll click the picture below- click on your workout of the day & be directed to the full workout with videos, details & descriptions on my IG. Some of the home workouts are linked to full LIVE workouts I did during COVID- they are super fun :)

As always- my YouTube channel is linked at the bottom of each training block- where you'll find over 500 different exercises- categorized by muscle groups. As well as full-at-home workouts you can easily follow along with- any where life takes you!

MY FOOD CYCLE WORKSHEET

“Food Cycle”- the strategic planning of trigger foods- in a controlled manner- to detach emotions from food- & prevent future binge/restrict cycles.

We all have trigger foods- specific foods we’ve proven over & over we can’t just have one bite.Yet we continue restricting these foods from our diet- only building a stronger emotional attachment to that food.

The key to sustainable weight loss is working with your body’s natural desires & wants- while building boundaries around these desires & wants to keep you safe- & on track with whatever goals you have.

Every food cycle will take a different length of time to complete. I ate donuts every Wednesday for 6 months- until I finally had no desire to eat a donut. I ate pizza every Wednesday for over a year- until I had no desire for pizza.

It takes time to detach all emotions from all trigger foods- but everything takes time.

What takes more time is- you not addressing the root cause of your binge eating- as that's keeping you in the binge/restrict cycle you’re in today- ultimately wasting more time.

Dieting is ALL mental. Play the game with yourself- until you’re finally free- in a body you love- with a mind you love even more.

Try it out- & start taking realistic steps towards your goals. I can't wait to hear how it works for you!

As always- I hope you find tremendous value from my newsletters & content on social. My intentions with sharing my own journey- knowledge & experience is to inspire you to want better- & know you deserve better.

Thank you again- for just being here with me. If you have any feedback or questions- please click the link below- I’d love to hear anything you have/want to say!

I'm so- so glad you're here!

xoxo,

Gracie Record

P.S. Please reach out to me through email or on social if you find success with any tips in my newsletters- I would love to celebrate all your wins along side of you!

ANY/ALL QUESTIONS OR SUGGESTIONS

LAST THING BEFORE YOU GO!

2022 was an amazing year for Record Fitness- the friends & connections I made have opened so many doors for myself- my family- clients & all of you.

Early December 2022- I was asked to be on a podcast- talking about marriage. If you know me- you know I love talking about all topics health & fitness- & even more- I love talking about my Andy & our marriage- as it's truly one of a kind. Here's the link to my episode on Beauty Under Pressure - I hope you enjoy listening as much as I enjoyed talking.

In late December 2022- Icon Meals- the meal prep company I've used since starting my journey in 2013- reached out to me asking if they could publish one of my IG post on their blog. Of course I said YES!- as I know this opportunity can help spread my message of whole body health to so many more people. Here is the link to read the blog.

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Subject: Your JULY Nutrition, Exercise & Lifestyle Tips, Tricks & Thoughts from Gracie :)