Grace & Gainz

Wow! Hey! It’s been awhile. I have been feeling in my heart that I have needed to post so here it is.. I finally decided to write another blog post because of everything going on in the World. I’m just trying to spread some HOPE in this uncertain & scary time 🤍💜🙏🏼 Head to the link in my bio for a quick pick me up if you need it or just enjoy this wedding picture from the amazing ☺️

https://graceandgainz.com/2020/04/07/hope/

It's been on my heart to write a blog post since this pandemic began. If you need a little HOPE added to your week, please read. You can even just skip directly to the end if you would like ;)
https://graceandgainz.com/2020/04/07/hope/

HOPE It’s no secret that the times we are facing right now are uncertain, scary and challenging. We are facing something that many of us could have never imagined. We went from freely traveling an…

Happy Monday Friends!!! 💛 I hope this Monday finds you so well. ⁣
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Go check out the latest blog post for my thoughts on Monday’s and maybe just the encouragement you have been looking for. Have a great week friends! ⁣

https://graceandgainz.com/2019/04/08/monday-motivation/
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Be Brave • Be Loved • Be Empowered • ⁣
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well hey there 👋🏼 it’s been a minute... or maybe a couple of months. But we are so excited to be back! Check out the latest blog post below for what’s been happening 😉

https://graceandgainz.com/2019/03/04/hey-there/

Happy Workout, Wacky, Throwback to Warm Weather Wednesday 🎉💛 ⁣
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Couple exciting things all in one post, ⁣
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1. Head to the link below for a new blog post about Female Self Defense!! Over a month ago, I became a Jane Jitsu certified instructor and it was one of the most empowering things I have ever done. It opened my eyes to so many things, and I have shared those things in my blog. It’s abso worth the read, and I think you might learn something! 🤘🏽😉 ⁣
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https://graceandgainz.com/2018/11/06/jane-jitsu/

2. Slide over for a killer Full Body workout! I have been adding sprints in between my sets to increase my heart rate and because I kinda like it 😬 Am I the only one? ⁣I did mostly 3x8-12 for all of those exercises too!!
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3. Lastly, I just wanted to tell you, You’re crushing this week. Finish strong friend!! 💛☀️⁣
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Be Brave • Be Loved • Be Empowered • Be You @ Colorado

Happy Monday Friends! ☀️ ⁣
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I read this verse this morning and it just brought a smile to my face so I figured I would share! It’s a wonderful reminder to just...BE KIND 💛 ⁣
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Life is already hard, a kind word or a friendly smile goes a long way. So this week, Be Kind and Seize every opportunity that comes your way! ⁣
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Much love friends 💛 ⁣
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Be Brave • Be Loved • Be Empowered • Be You

Hey Friends!! We apologize that we have been a little absent 😩 We have no excuses except... life. ⁣
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Sometimes life gets a little crazy. And we lose track. And we fall off the rails. And we forget. And we get lost. And we laugh. And we cry. And we learn. ⁣
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And guess what?!! That’s OKAY. ⁣
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And guess what else?!! ⁣
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You. Are. Enough. ⁣
(God has been teaching me so much about these three little words this past month that I can’t wait to share with y’all 🙏🏽... sometime soon 😉) ⁣
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so friends just a friendly reminder to ‘LACE UP’ (get it? 😂) and chase after your dreams, your life, your bed...whatever it is for you in this season and just be okay with that 💛
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Be Brave • Be Loved • Be Empowered • Be You •

The MOST WONDERFUL time of the year has arrived.... snow is falling, Christmas trees are lighting up homes, and yummy treats are filling our tummies. The holidays can be a scary time for those trying to avoid weight gain. It's busy, and filled with temptation. So there's two things I want to tell you...⁣⁣ ❄️☃️🎄
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Go check out the blog in the bio to find out the two important things I want to tell you! AND 5 Fun Ways to Stay Active through the Holiday season!! 💛 ⁣
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Be Brave • Be Loved • Be Empowered

Happy Veterans Day to all of our Vets out there but a special Happy Vets day to this guy! 🇺🇸 ⁣
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Thank you for your selfless service to this country. You are the greatest example of discipline, hard work, and honor. You are so loved, my sweet Darius James ❤️⁣
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We had the honor of spending our morning watching my Grandpa, a Vietnam Navy Vet, receive a beautiful Quilt from Quilts of Honor! It was a beautiful presentation, and it was so special for us to be there ❤️ ⁣
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Have a great week friends!! And as always... ⁣
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Be Brave • Be Loved • Be Empowered • Be YOU @ Colorado

Happy Weekend Friends!! 💛 We are headed to good ole Grand Junction, Colorado this weekend to celebrate Veterans Day with my grandparents!! ⁣
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What are your plans this weekend?! ⁣
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Ps. This verse has given me so much encouragement this week! Go check out the new blog post about WHY I love it!

Happy Voting Day Friends!! 🇺🇸 you still have some time to get to the polls and do your thang! ⁣
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Also, November has always been a hard month for me, and I have had a lot on my heart that I felt like sharing! Go check out the new blog at the link below, ⁣
It’s Okay Not to be Okay 💛

https://graceandgainz.com/2018/11/06/its-okay-not-to-be-okay/

No matter what happens this week, He is still good. ⁣
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No matter what bad news you may get this week, He is still good. ⁣
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No matter what happens in the elections this week, He is still good. ⁣
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No matter what challenges you may face this week, He is still good. ⁣
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This is not to disrespect anything you may be facing right now. We all are facing hard things in the world we live in, but it’s easy to forget about the one who is in control. He is GOOD. ⁣
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This is something that He is teaches me over and over again. It’s not easy, but the simple reminder can bring so much PEACE and HOPE to your current situation. Trust the process, and choose JOY friends 💛⁣
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Be Brave • Be Loved • Be Empowered • Be YOU •

The day has finally come... 10 Fun Facts about DJ is up on the website! 🤘🏽 head to the link below to read about this handsome man!
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Happy FriYAY Friends 💕 have a safe and wonderful weekend!!
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Be Brave • Be Loved • Be Empowered

https://graceandgainz.com/2018/10/15/10-fun-facts-about-dj/

HAPPY WORKOUT WEDNESDAY 🎉💛 I hope your week has been off to a great start!!
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New Blog Post is up and it’s all about... ME 😂 DJ and I felt like it was important that you guys would know more about each of us since we ask y’all to be real with us! So this weeks Blog is 10 Fun Facts About Courtney 😉 and don’t worry, DJ will post his on Friday!
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Can you guess what any of them are?
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Also, SWIPE over for a BURNER Upper Body Workout that I did today!! 😛 @ Colorado

Hey Y’all! Happy Almost Weekend!! 🎉
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The newest blog post is up, and it’s something that we are both extremely passionate about. It’s all about switching your Mindset about exercise and health!
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Check it out below or the link in our bio! Leave us comments below on your thoughts ⬇️💜
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https://graceandgainz.com/2018/10/15/the-mindset-shift-exercise-because-you-love-your-body-not-because-you-hate-it/
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Be Brave • Be Loved • Be Empowered

Happy Tasty Tuesday Everyone ☀️
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I just wanted to give a shoutout to my favorite bars. ONE Protein Bars are AMAZING. I always get asked for my recommendation on “good protein bars” or “high protein snacks” and these are IT. We ALL are on the go people with busy lives so these are perfect! 😋
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- 20g of Protein 🤘🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Gluten Free 🤘🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Sweetened with STEVIA (this is amazing! One of the only bars I know of to be sweetened the Stevia!) 🤘🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Only 1g of Sugar 🤘🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
- AND 9g of Fiber! (Fiber is SO Important, and most of the time we under-consume) 🤘🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Most Importantly, they look and taste amazing! 🤘🏽
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You can find these at most grocery stores, GNC, Whole Foods, etc! Try one out next time for your afternoon snack, or post workout!

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Be Brave • Be Loved • Be Empowered

Happy Tasty Tuesday Everyone ☀️
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I just wanted to give a shoutout to my favorite bars. ONE Protein Bars are AMAZING. I always get asked for my recommendation on “good protein bars” or “high protein snacks” and these are IT. We ALL are on the go people with busy lives so these are perfect!
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• 20g of Protein
• Gluten Free
• Sweetened with STEVIA (this is amazing! One of the only bars I know of to be sweetened the Stevia!)
• Only 1g of Sugar
• AND 9g of Fiber! (Fiber is SO Important, and most of the time we under-consume)
• Most Importantly, they look and taste amazing!
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• You can find these at most grocery stores, GNC, Whole Foods, etc! Try one out next time for your afternoon snack, or post workout!

🌞Good morning, everyone! I was reading the Bible this morning and a particular verse stuck out to me.

🙏🏾Proverbs 15:15, “All the days of the oppressed are wretched, but the cheerful heart has a continual feast.”

Our attitudes color our whole personality, and this is something that I have really come to realize. We can not always choose what happens to us, but we can choose our attitude toward each situation. The true secret to a cheerful heart is filling our minds and thoughts that dwell on good things in life.

I ENCOURAGE you to look at your attitude and then examine what you allow to enter your mind and what you choose to dwell on....because what we put into our minds determines what comes out in our words and actions.

So program your mind with thoughts that are true, noble, right, pure, lovely, admirable, excellent and praiseworthy.

I know it is easier said than done, but it is really simple to ask God to help you focus your mind on what is good and pure. ❤️🙏🏾

Have a blessed Monday!

You are CAPABLE of SO much more then you think!! Take that one step towards your goals this week Friends, and you might just surprise yourself 💛

Happy Snowy Sunday ❄️ We seriously didn’t expect this much snow, but I LOVE it. DJ is not as thrilled to say the least. We also clearly took these pictures the other day when it was 60 Degrees and much warmer!
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But we do have some other VERY EXCITING news for all of you!! 🥁🥁🥁
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Our website is officially....LIVE 💜 Check it out below! It took serious time, and it’s not perfect but it’s a start and we are SO EXCITED.
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www.graceandgainz.com
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ALSO, I wrote our very first blog post, Why Grace? And What’s with these Gainz?, it’s a more in depth look into Grace & Gainz! Please please please go check it out, it’s totally worth the read and we would LOVE to hear your feedback!!
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Have a GREAT Sunday Fam!
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Be Brave • Be Loved • Be Empowered
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www.graceandgainz.com @ Colorado

Happy Myth- Busters Monday 🤘🏽 DJ here, and I hope your Monday is off to a great start.

This weeks Myth is: You can target specific areas on your body to lose fat.
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Truth: SPOT TRAINING IS NOT A THING. This might be a hard truth for some to hear, but it’s an extremely important concept to understand. You have fat cells distributed throughout your body so it’s impossible to target a specific area. Losing overall body fat is going to get you to your desired results, and eventually you will see results in the specific area that you are trying to target.
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Change your mindset from focusing on certain areas of your body to embracing your body for where it currently is and working towards a healthy and sustainable lifestyle. This will allow you to have GRACE with yourself, your journey, and take you one step closer to LASTING results.
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Be Brave • Be Loved • Be Empowered

I wish I could scream this from the top of the mountains to every person that I know 💜 I hear so often people saying and believe negative things about themselves and it’s just NOT TRUE.

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You are so enough. You are so worth it. You are so wonderful, amazing, intelligent and kind. You are so needed in this world.

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Be Brave and Shine the Light You Were Given ☀️ You are so LOVED.

Happy Saturday Fam 🌧 it’s a little rainy here in Colorado today, Fall is here!
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Start your weekend off right with this killer Lower Body workout! I LOVE to incorporate core, and high intensity movements into the middle of my workouts instead of saving it all for the end 💪🏽
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• Goblet Squats (keep those knees behind your toes! 😉)
• KB Swings (push those hips through, and squeeze the glutes!)
• Forearm Plank
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• Cable Reverse Lunge & Twist (Watch those knees, and use that core to twist!) •Lateral Band Walks (the lower you are, the better the burn 🔥)
• Burpees or Box Jumps! (Get that work in!)
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• Glute Kick Backs (squeeze at the top!)
• Bird Dogs (Opposite Elbow to Knee, extend all the way out and bring to the middle!)
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I do everything in 3-4 Sets and for 12-15 Reps! This workout will have you feeling so strong 💪🏽
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Have a GREAT weekend, enjoy some beer and as always...
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Be Brave • Be Loved • Be Empowered •

HAPPY (LATE) TASTY TUESDAY 🎉

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It’s been pretty cold in Colorado the past couple days, and I was craving Chili this weekend so we made some AMAZING and PROTEIN PACKED red chili!! 😋😛 this recipe is amazing, and has so many modifications!

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Also we used our Instant Pot to me this, but it can totally be made on the Stove or in a crockpot! 💪🏽

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Swipe over for the recipe and let me know what you think! ➡️➡️➡️ @ Colorado

Choose Joy this Week Friends 💛

It’s TASTY TUESDAY 🎉 Each Tuesday we will be posting delicious and macro-friendly recipes for you to try at home!

The first recipe is OVERNIGHT OATS!

These are AMAZING (and a FAV of mine) if you have busy mornings, and you often skip breakfast. They are loaded with protein, and carbs to keep you full and energized for your busy morning. Swipe to see the recipe!

ALSO, I would 10/10 recommend using Whey Protein! It has so many incredible benefits, and ladies I PROMISE it won’t make you bulky. If you have any questions on protein, and all that Jazz, please message me!!

If you make these at home, tag us on Social Media!!

Happy Happy Happy Monday Friends ☀️ I hope each of you have the best week!

This is DJ. He is my right hand, PIC, swollmate, and better half! 😍🤗 I kinda really like him, and he is also extremely inspiring, intelligent, talented and handsome. He has so much to offer the world so I’m excited to announce that EVERY MONDAY from now on he will be taking over IG and doing special fitness and nutrition based Myth-Busters! There’s so much confusion in the health industry about what you should, and shouldn’t be doing so Grace & Gainz is proud to present... Myth-Busters Monday 🎉

The first one begins... TODAY 💛

Myth-Buster #1 : Aerobic vs Anaerobic Exercise
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Aerobic Exercise - Any exercise where you are using oxygen so this would be considered “cardio” in today’s world. For example, running on the treadmill, elliptical training, stair master, etc. You body is using the oxidative system to produce energy in order to continue exercising!
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Anaerobic Exercise - Any exercise where you are not using the oxidative system to fuel your workout. For example, HIIT Training, Weight Lifting, Sprinting, Sports, etc.
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Both of these types of exercises are great, but there is a huge difference in how they impact the body. When you do ANY type of Anaerobic Exercise your body will continue to burn calories up to 24 hours after completion of your workout. This is due to this CRAZY, AWESOME thing called Excess Post- Exercise Oxygen Consumption, or in shorter terms, EPOC.
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EPOC- This phenomenon is the period of time after your workout where your body is trying to repair, refuel, and restore your body in order for it to return to its normal state! This only happens in greater magnitude after ANAEROBIC Exercise due to the Intensity.
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So with all of that being said it’s SUPER important to implement anaerobic training into your training schedule. Whatever your goal may be, you will see results sooner because of the efficient and effective nature of anaerobic training!

He is always working.
He is always for you.
He is always Good.

Make it a GREAT week Friends 💜

Be Brave • Be Loved • Be Empowered.