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Mai Mult
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My life journey from ignorant, shaken & broken to wise, whole & unbothered. All talks, tips & wisdom on every topic from Flexible Dieting, Macronutrients, Reverse Dieting, Weight Loss, Fat Loss, Building Muscle, Body Recomp, Metabolic & Hormonal Health. To Mental Health, Anxiety, Mindset, Habits, Lifestyle, Friendship, Marriage, Parenting, Career, Finance, Confidence, Self Trust & Purpose. I’ll share everything I've learned to help you truly start living your journey towards Whole Body Healt ...
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I’ve been Reverse Dieting clients since 2014. Every woman needs* to Reverse Diet whether you compete for competition or compete for life. A structured, efficient & methodical Reverse Diet will: • Rebalance your hormones. • Increase your metabolism. • Recomp your physique. • Improve your mental health. Allowing you to achieve Whole Body Health. In t…
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I got on Prozac for 13 days, never again. Couple facts/tips about anxiety & depression: •Anxiety is 100% self inflicted. •You can control anxiety naturally. •Most anxiety is ego driven. You can’t say “no”, can’t ask for help &/or claim to be a “perfectionist”. •Prozac/antidepressants make you care less about things that don’t matter. •If you’re anx…
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I didn’t choose this life. He did. I didn’t decide to be a coach. Being a coach is what I was made to be. I didn’t decide to compete in bikini. Competing in bikini is what I was made to do. People ask me all the time; “How did you decide to become a coach full time?” & “Why did you decide to compete?” “God” is my only answer. In this podcast I talk…
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99% of the time binge eating is rooted in an emotional attachment to food/foods. This emotional attachment can be rooted in childhood memories (good or bad), years of food restrictions &/or having a scarcity mindset. Address the root cause of your attachment directly so you can specifically change your actions to eliminate your chances of binge eat…
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The same way I get though hard days & seasons in life. 1️⃣ I set boundaries to keep me honest with myself. Pain boundaries. “Worst day ever” boundaries. Feelings hurt boundaries. Disappointment boundaries. 2️⃣ I set timers to give myself a clear window to wine, complain & make better. Nobody wants to hear you complain, not even you. You also don’t …
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It’s 2024 y’all. You don’t need to be using the same diet approach as Arnold Schwarzenegger back in 85. Coaches who teach old school body building nutrition, lack knowledge about new, science proven nutrition. This doesn’t make them a bad coach; it’s all they know & they don’t want to learn new ways. That’s okay. There will always be clients who al…
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Laws. Rules. Restrictions. They all have purpose. You cannot tell your kids one thing & do another just because you’re an “adult.” If this is ever your excuse, that’s a red flag you need to dive into personal development. If you felt this episode spoke to you in any way, please share it with your friends & family. Share it on social & tag me at gra…
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As a parent, it’s your job to LEAD. Make sure FOMO doesn’t lead you to making mistakes your kids will one day struggle from. Teach your kids it’s okay to be, do, think & act different. To do that, you must first be, do, think & act different. In this podcast I talk about different ways my parents kept us safe; physically & mentally growing up. With…
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Learn how to read energy. Your energy & other peoples energy. So you don’t continue wasting time & energy on worthless relationships. If you felt this episode spoke to you in any way, please share it with your friends & family. Share it on social & tag me at gracierecord_fit & Gracie Records so I can connect with you. If you’re interested in my 1:1…
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Time & Task Manage to Reach Every Goal You Set Pt.3. 📌 Getting distracted. 📌 Not allocating accurate time based on realistic* time needed for specific task. 📌 Not being specific with small task within blocks of time allocated to large task. 📌 Not batching work/errands. You will never* get more time. So “not having time” can no longer be your excuse…
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Time & Task Manage to Reach Every Goal You Set Pt.2. 📌 Not having a clear & visual urgent* to do list. 📌 Overloading your calendar because you’re a “yes girl.” 📌 Spending time with people who do not add value to your life. 📌 Not being intentional with your daily habits/actions. You will never* get more time. So “not having time” can no longer be yo…
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Time & Task Manage to Reach Every Goal You Set Pt.1. 📌 Not planning food/meals in advance. 📌 Watching TV. 📌 Mindless scrolling on social media. 📌 Not being organized. 📌 Procrastinating. You will never* get more time. So “not having time” can no longer be your excuse to not reach your goals. This is part 1 of a 3 part series about task & time manage…
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What DOES matter; 11 years into macros & training. The variables that allow weight loss/physique changes to happen are not the variables 99% of you focus on. The teeny tiny habits you over look daily are the variables that allow sustainable progress. Learn through me so your daily focus is on the bare minimum because the bare minimum done consisten…
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What does NOT matter; 11 years into macros & training. I started tracking macros in 2013 to save myself from myself. Without a coach, I didn’t know what I didn’t know. All I knew was from my readings, collected data & years of trial & error. Learn through me about what does not* matter so you save time, money & energy on your journey towards Whole …
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Part 2 of this podcast because I have not learned how to combine audio yet :) In this podcast we finish our talk about Whole Body Health with Hannah Verret to remind you that YOU can do hard things. You just gotta want* IT bad enough. If you felt this episode spoke to you in any way, please share it with your friends & family. Share it on social & …
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In this podcast we talk about how Hannah mentally & physically navigated nursing school, getting engaged & traveling as a 24 year old woman. While tracking macros, training hard & LIVING life smart. Proofs in the puddin'. You CAN do it all. You just need clear direction, a clear mind & resilent focus. If you felt this episode spoke to you in any wa…
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The women I don’t want to be part 2. In this podcast I wrap up my two part series about the qualities I make sure* to not have because THAT’S not the woman I want to be. If you felt this episode spoke to you in any way, please share it with your friends & family. Share it on social & tag me at gracierecord_fit & Gracie Records so I can connect with…
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The women I don’t want to be part 1. In this two part podcast series I go over 35 qualities I make sure* I do not have that I see in other people every day. NOT being THAT woman is the key to becoming your NEXT woman, your BEST woman & the woman you’ve always wanted to be. If you felt this episode spoke to you in any way, please share it with your …
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LIFE is about the emotions that come along with it. Without emotions, what would life be? Learning how to control & compartmentize emotions is a skill. I work with clients & with myself on this skill daily. Before you can start working on this skill you must* understand YOU ARE NOT THE ONLY ONE. Now that you understand, let’s talk about it. If you …
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“This journey caused his insecurities to surface.” That was a text from one of my clients last month & a topic I’ve talked to almost every client about over the last 10 years. It’s not your job to heal your spouse. It’s not your job to change your spouse. You’re not his Mom. You’re his wife. The insecurities that surface within him, after you choos…
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6 tips to start managing your anxiety: 1️⃣ Accept anxiety will never go away. 2️⃣ Recognize your triggers. 3️⃣ Get clear on what you want most: in all areas of life. 4️⃣ Eliminate all triggers that are not required for you to reach the things you want most. 5️⃣ Delegate all triggers that YOU don’t have* to do to reach the things you want most. 6️⃣ …
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👏🏼 What “training smart” means. 👏🏼 How I teach clients to train efficiently. 👏🏼 What “personalized” coaching looks like. Let’s talk about it with our Angel Competition Bikinis leader & my client, Karah Jones. Listen. Learn. Apply. Evolve. If you felt this episode spoke to you in any way, please share it with your friends & family. Share it on socia…
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If your goal is to achieve &/or sustain a specific physique, Whole Body Health is required. In this podcast I talk with one of my clients about what she thought she was signing up for in December 2022 when joining my program. Verse what she now knows in April 2024. THIS is Whole Body Health. THIS Is what I coach & if you’re ready to transform your …
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Steps to build your ultimate confidence. 1️⃣ Identify the women you want to become. 2️⃣ Identify the women you are today. 3️⃣ Work on the differences. Actionable steps to start building confidence right now. 1️⃣ Get dressed every day. 2️⃣ Be consistent with your actions. 3️⃣ Do what you say you’re going to do. If you felt this episode spoke to you …
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After you decide to compete, a ton of other decisions must be made. The number one & most important decision you will make after you decide to compete. The decision that will make or break your phycial, mental, metabolic & hormonal health. That will make or break your excitement for competing, training & all things in between. Is choosing your coac…
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People who complian the most, are those who have not been through much. The truth hurts. But, the truth is what you need to hear. If you felt this episode spoke to you in any way, please share it with your friends & family. Share it on social & tag me at gracierecord_fit & Gracie Records so I can connect with you. If you’re interested in my 1:1 Who…
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Women between the ages of 22-49 think they’re special. They think God or the Universe, put all this pressure on them to do & be all the things; Mom, wife, friend, sister, employee, employer; without giving them the capability to do & be all the things. News flash. You’re not different than any other women trying to “balance” their health, personal …
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After taking to thousands of women; some competitors, most were not competitors. I’m sharing the top 8 pieces of advice from my 10+ years of experiece with metabolic & hormonal health coaching. Plus 4 years of experience with competing, that every women needs to hear. If you felt this episode spoke to you in any way, please share it with your frien…
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No matter what your goal is; big or small, give yourself a fair chance by keeping your goals & approach simple, realisitc & a little uncomfortable. Spend the money. Buy the time. Maximize your efforts & reach your greatness. If you felt this episode spoke to you in any way, please share it with your friends & family. Share it on social & tag me at …
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The decision to have kids is a decision to step into your next season of life. Which does not involve habits from previous seasons. You can’t drink alochol every night. You can’t hang with the same people. You can’t stay up till midnight. You can’t go to Mardi Gras or beer fest like you have since you were 21. You have other priorities now. Your he…
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The more lonely you feel, the more you value & respect yourself. I’d rather be “lonely” than surround myself with people who make me question my goals & values. This is called growth & growth is required if you want to reach your greatest potential. If you felt this episode spoke to you in any way, please share it with your friends & family. Share …
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If there’s one piece of advice I can give you it’s; get really good at setting expectations in ALL areas of life. This eliminates all anxieties, depression, discouragement & disappointment. For youself & those around you. 🎙️In todays episode, I talk about why setting clear expectations in your marriage will completely change your marriage & ultimat…
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Whether you diet for life or competition, the process is the exact same. The ONLY difference is the importance & purpose you add to the actions. In this podcast I tell you exactly what to expect whether you diet or life or competition. Plus, two ways you make dieting much harder than it has to be. PLUS, my 2 pieces of advice to make dieting simple.…
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“You can always make more money. You can never get back time.” Dad. When you apply this money mindset to all areas of life, all areas of life will transform. Until you apply this money mindset to all areas of life, all areas of life will stay the same. The decision is yours. Make reaching your goals, simple. If you felt this episode spoke to you in…
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Help your kids avoid bad food & body relationships by teaching them the truth about nutrition & the body early. So the lies & hate from the world do not teach them first. This helps them avoid eating disorders, body dysmorphia & all the physical &/or mental health issues most of you (including myself) have struggled with our whole lives. ‼️MOMS, ST…
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One of the biggest reasons people fall short of any goal in life, especially weight loss is; the lack of support they feel from the people closest to them. I’ve been there. Every client has been there. Here are my best tips to handle these “pushers” with confidence, grace & integrity. If you felt this episode spoke to you in any way, please share i…
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I spent $10k on a business coach & didn’t hear from her one time. One of the greatest lessons I’ve ever learned. Lesson: if you’re going to compare yourself to anyone, make sure you compare it all or you’ll be forever discouraged with where you’re at. This applies to all areas of life. 🎙️Today on The Gracie Record Podcast, I tell my, “$10k Lesson o…
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4 Causes of Discouragement + 4 Steps to Reach Every Goal You Set “Nobody ever quit a goal they were clear & confident with.” In todays podcast, “4 Causes of Discouragement + 4 Steps to Reach Every Goal You Set”, I talk about: 📌 The 4 top causes of discouragement. 📌 Reasons you stay in this yo-to cycle of discouraged & motivated. 📌 4 steps to be enc…
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Life helps you set hard boundaries so you stay grateful, not “positive.” This is how you stay motivated 365 days a year. My job as a coach is not to give you the perfect macros & training protocols. My job is to keep you focused on the bare minimum when life gets tough because the bare minimum is all you need to continue moving towards your ultimat…
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“If you’re too big to do the small things, you’re too small to do the big things.” This applies to all areas of life. Weight loss is simple. Change is simple. Being happy is simple. You’ve just gotten “too big” to do the small, simple things that allow you to lose weight, change & be happy because you want to think weight loss, change & being happy…
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Lack of Self Respect is Why Others Don’t Respect You. You teach people how to treat you. Your husband, kids, family, boss, employees, friends, strangers. If you feel they take advantage of you, walk all over you, don’t respect you, use you. There’s a damn good chance it’s because that’s how you treat yourself. So the standards of how anyone else sh…
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“All or Nothing”. “Perfectionist” & women “Hard on Themsevles”. All these qualities are rooted in the same mindset. A perfectionist is defined as, someone who strives to be perfect. They do not give up when they don’t know, when they fall short, when they need help. They do not stop what they start. NOT because they can’t stop but, because they onl…
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Emotional Eating is part of Your Healing. You can't Skip this Part. Your emotional attachment to food is why you emotionally eat which is why you always “fall off.” This is not a bad thing. It’s only bad if you continue to avoid ways around healing the emotion. Flexible dieting helps heal any emotional attachments to food by eliminating all food re…
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How to use all the feelings; physical & emotional leading into & during your cycle to maximize results. Understanding these logical facts allow you to stay in control of your mind. If you stay in control of your mind, you’ll stay in control of your decisions, thoughts & actions. This is key to sustainable changes. If you felt this episode spoke to …
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I’ve never told this story on social. I’ve told it to clients & friends who’ve been through this situation. As unfortunate as this situation is, it could be life event that propels you forward into the best season of life. Or it could be the life event that propels you into an even worse season of life. It’s up to you. Here’s my story & how I chose…
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You don’t find “balance”. You build boundaries. Boundaries are required every where you feel resistance to stray from what you want most. In todays podcast I talk about the travel boundaries I’ve set that allow me to travel all year long, with zero guilt, regret or regression in physical or mental progress. While I also continue to grow my marriage…
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You must become unbothered to become unstoppable. Until then, you’ll live at 75% max your truest potential. In today’s podcast I talk about what becoming unbothered means & how to start living unbothered every single day. I give you real life examples of how & why this mindset is so important to hopefully inspire you to become unbothered so you can…
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ONE habit to eliminate discouragement forever. Discouragement comes from either knowing you could have done better, or should have done different. Consciously or subconsciously. If you’re “hard on yourself” or consider yourself a perfectionist; these are amazing qualities if you use them to help you rather than work against you. In this podcast, I …
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“You cannot be black & white at the same time. But, you can get a really good tan & change your perception so you can actually enjoy life.” Girls who complain about doing two hours of cardio, not having a social life & eating less than 1,400 calories a day during prep. Then, complain about, “not being able to follow” their reverse diet, gaining wei…
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Today we’re getting deep, as I tell the story of August 2023; being one of the toughest months of my life for the first time on social media. This story is a very real & raw example of why mastering your emotions & learning how to compartmentalize emotions is such an important skill to aquire. Compartmentalizing emotions simply means being abel to …
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