Your Monthly Dose of Nutrition, Exercise & Lifestyle Tips- backed by Science.

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Subject: Your Monthly Dose of Nutrition, Exercise & Lifestyle Tips- backed by Science.

WHAT'S UPPPP!

It's already August y'all- if I say that every month- it's because- just like you- I feel like time flys. I've finally come to realize & accept that- time will always feel like it "flys by"- but it doesn't- it's always the same amount of time- every day- every month- every year.

The only thing we can do to "slow time down" is- make sure we use every second of the day as efficiently as possible- do the best you can- in all parts of life- so when you look back & say- "time flew by"- you're not in the same place you were 30+ days ago.

That being said- let's dive into more education on nutrition, exercise & living a healthy lifestyle- so you can keep working on being efficient with the time you have.

This August newsletter is FULL of so👏🏼 much 👏🏼 information- please take your time reading all the information below + all the attached documents.

As always- if you have any questions- or if you want to talk about my 1:1 Nutrition, Exercise & Lifestyle Coaching program- fill out the short 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!

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.

1:1 COACHING APPLICATION

MACRO TRACKING TIPS

“Tracking Macros” & “Flexible Dieting”- is often confused as the same approach to balancing your diet- & while they’re very similar- the difference is in the mind of individuals.

“Flexible Dieting” is a way of tracking macros- that allows flexibility with foods- to reach all 3 macronutrient goals- & with all the curve balls of life- if your goal is to lose weight & sustain* your weight loss, health & lifestyle- flexibility is required*.

Without complete flexibility- in all areas of weight loss- you’ll either-

1️⃣ Never be consistent long enough to see results-

2️⃣ Be consumed with daily anxieties-

3️⃣ Fear stepping away from your daily plan/routine-

All causing you to eventually give up before you reach your truest potential.

“Flexibility” in your diet means being able to-

👏🏼 Rush out the door- without a plan for meals- & make gas station/fast food work- without* “falling off track.”

👏🏼 Take spur of the moment trips- knowing you can easily eat at any restaurant- & continue moving towards your goals.

👏🏼 Make your families favorite meals- & actually eat with* your family.

👏🏼 Run out of “planned foods”- & easily make foods you have on hand- work within your macros. Eliminating the anxiety of having* to run to the grocery at 7 pm on a Tuesday- just to have foods you “planned.”

👏🏼 Not say- “f*** it”- when life prevents you from being “perfect” with your diet.

👏🏼 Eat foods you’ve restricted - in a controlled manner- knowing* you will not* gain weight.

👏🏼 Celebrate LIFE- & all the events of life- without shame, guilt or regression of progress.

Do you see why flexibility is so important?

Everything you eat- does NOT have to be “clean.” If you don’t break the mindset of “good vs. bad” foods- “healthy vs. unhealthy foods”- you’ll stay stuck in the yo-yo diet & weight loss cycle you’ve been in since you can remember.

Learn how to use Flexible Dieting- it will be the last diet you ever have to learn- I promise you.

Click here to see How I’d Track Chick- Fil- A- everyones favorite fast food spot.

Then click the link below- How to Track Dining Out- for all the ways I teach clients to track meals out- while continuing to make progress & living their life.

If any of this hits home for you- & sounds exactly like what you're missing in your weight loss/health journey- 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.

NUTRITION EDUCATION

The biggest cause of discouragement in peoples weight loss journey is from- setting unrealistic expectations.

Don’t let your favorite IG influencer fool you into thinking- her 12 week Booty Guide & Fat Loss program- is how she has the glutes & 6 pack she has today.

She’s either put in the time & work- intentionally- like myself over the last 10 years. Or unintentionally- put in the time & work- by being active her whole life.

You cannot skip the work when it comes to weight loss, fat loss & building muscle.

That being said- in this newsletter I have two tools for you to use- to help set more realistic expectations when it comes to your weight loss journey.

These expectations should be based on the reality of sacrifices required- in my "Cost of Getting Lean" document below.

Plus the reality of your willingness to make those sacrifices- in my "Want- Willing- Won't" document at the bottom of this newsletter.

Between these two documents- I'll take you through each level of your fitness journey- covering the benefits, sacrifices & small adjustments required* to reach each level.

So you can figure out which level you’re currently on- reflect back on the sacrifices you’ve already made- then look ahead- at additional sacrifices required* so you can make clear moving forward- what you're willing to do & not* do in order to reach that next level.

All of you have the ability to achieve any physique you’re willing to work for- no matter your current age, health, abilities or genetics.

Just keep your expectations in check throughout your entire journey- & you’ll evolve into the women you never dreamed possible.

Lost because you didn’t get the first seven 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

The metabolism controls all functions of the body & is separated into two categories- Anabolic & Catabolic.

Both components are required* to maintain total energy balance- available & stored- for all daily functions of the body.

In an anabolic state- your body builds tissue to use & store as energy.

In a catabolic state- your body breaks down tissue to provide energy for your body to use.

The ultimate goal is to keep your body in an anabolic state for as many hours in a day as possible- so your body is in a constant state of building which-

Maximizes muscle growth-

Decreases body fat-

Increases metabolic rate-

Balances & regulates hormones.

Click to read more on Anabolism & Catabolism.

Understanding all variables of weight loss- is the only way you’ll be able to sustain* weight loss.

Weight loss is not* about calories in vs calories out- you can’t track food in an app- & compare the calories eaten to calories burned according to your Apple Watch.

If it were that simple- everyone would be fit & have the body of their dreams.

This has to be a red flag- if this is the approach you’re taking to lose weight- telling you something is missing from your equation.

Diet, exercise, cardio & daily habits all must* align to ONE goal.

Without complete alignment- each variable naturally works against the others- to simply keep your body alive.This is why total energy balance is so important to understand.

Once you understand total energy balance- you’ll be able to adjust each variable- to be more aligned with the others- allowing you to see & feel as much progress as you want.

If you're confused & need help sorting through all the mess on social media about building muscle, weight loss, fat loss- or 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.

LEAN & CURVY BLOCK 8

Below is your eighth strength training block- for both home & gym. If you didn't get the first seven- 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!

Here's All You Need for Home Workouts.

The process you used to lose the first 10 pounds- will not be the same process it takes to lose the next 10 pounds- & that process won’t be the same process it takes to lose the last 10 pounds.

With every milestone you hit on your fitness journey- comes additional sacrifices. It comes down to- what more* are you willing to sacrifice to achieve & sustain* the body you want.

You can* have a better body than you have today- without* making extreme* sacrifices- but more* sacrifices- to achieve more* results- will always* be required.

Here is my- “Want- Willing- Won’t” worksheet.

Use the knowledge gained reading my- “The Cost of Getting Lean” document- so you can set clear & realistic expectations for yourself based on- the goals you want to achieve-

what you’re willing to do- & what you’re not* willing to do- in order to achieve those goals.

Then- get up & get to work my girl. You’ve got goals to reach & dreams to catch- don't waste another second.

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 Monthly Dose of Nutrition, Exercise & Lifestyle Tips- backed by Science.