CABO PREP SERIES: KICK ASS TRAINING GUIDE WORKOUT WITH DANIELLE PASCENTE

Okay guys. 

Continuing the healthy living Cabo Prep/Summer bod series with the TRUTH. 

Do you remember when I had Danielle Pascente on the Almost 30 Podcast? We talked all things diet, nutrition, and being a business owner with Danielle and it was one of the most fun I've had on Almost 30. You can find the ep here:

A little bio on Danielle: 

"Danielle Pascente is an established personal trainer/sports model in Los Angeles and is the creator of the Kick-Ass Training Guide (KATG), 6 week workout guide.  She can be found as the lead trainer for the 30 Day Fat Burn series on BeFit. Danielle was recently named as a trending fitness star by Shape Magazine in 2016. She’s been training clients for over 10 years and has a passion for helping people reach their health/fitness goals.  She’s a firm believer that consistency is key when it comes to your health.  Even the smallest positive daily habits can have a lasting effect!"

I for one, absolutely love Danielle. She's smart, REAL, fun, FUNNY, STUNNING, a badass, a good friend, dedicated, and aware. She also kind, warm and really can kick your ass as a trainer. Follow her on instagram - she's my fav - she always keeps it real - and keeps it authentic (@daniellepascente). 

She's a celebrity fitness trainer in LA, also a fitness model and coach. I have admired her six pack from afar, and was SO EXCITED she came out with a serious workout and fitness bible. I mean it was way overdue, ya know? 

TELL ME UR SECRETS PLZ - like need them, and perfectly so put all her fit chick tricks (triple rhyme there OH YAH) in one handy guide!

The Kick-Ass Training Guide baby (#KATG)

The all you need, for BOMB workouts, fitness tips, shopping guides and more. I'm sure you've seen guides all over the internet, and even more you've seen the results and transformation shots.

There's a reason for that. These are the workouts people like Danielle are doing, and the foods they are eating. What their health and nutrition tips are, and ways to stay motivated.

It's all you need to get fit, feel better, and get strong.

Truly,

I'm a HUGE group worker outer. It's like what I do, and have been doing for the past few years with ClassPass. BUT I am sort of wondering about how effective it's been. It's sort of random, and not consistent with what I do. With #KATG I was able to mix my workouts up, every day so nothing feels the same, and I'm never bored. But it's also way quicker, easier, and cheaper, because I can do it wherever I am.

It's been nice for me especially when I travel. So, I can do the classpass workouts still, and take this when I travel to workout in hotel rooms, on the go. I also love to do it on the weekend when I'm on the beach (in the wee hours of the morning so no one can look at me - LOL). I was in Oakland three weeks ago for work and did a quick 30 minute workout in the morning before I started my day. It's a great mix up, and without it I wouldn't have worked out at all. 

#winning

(remember that? just had a charlie sheen moment...anywho)

So, if you're reading this your obviously the coolest but also, if you like:

  • Saving money (all you need is the guide and no gym membership)
  • Working out wherever you are
  • Mixing it up
  • Following a plan
  • Being a part of a community (there's also access to a secret group on FB!)
  • Having a coach (Danielle is available to be your coach!)

Then this is REAL GOOD FOR YOU. (& YOU CAN WIN THE GUIDE TOO! Details later..)



So what's in the Kick Ass Training Guide?

Exactly what it sounds like, #KATG is a 6 week training guide, comprised of workouts you can do anywhere, anytime with minimal equipment.  

The workouts range in duration from 15-45 minutes and are a combination between circuit training, HIIT, & cardio.  

This guide is #biblevibes and includes 120 pages of content. It includes:

  • 6 week training guide
  • 2 week preparation training
  • 10+ pages of nutritional guidelines.
  • 60 pages of exercises/cueing to go along with them.
  • Photo breakdowns of each exercise.
  • Tracking Logs.
  • Step-by-step progress instructions.
  • Recovery methods
  • Warm-up & cool down methods.
  • Full access to me by e-mail.
  • Equipment modifications.
  • Exclusive recovery product discount available inside.
  • SO much more kick-ass stuff (aka Danielle’s special touches)

Oh, and I needed to share this. One of my favorite parts of the guide (it's written by Danielle):

These tips are SO GOOD TO KNOW when adopting ANY type of fitness program. Like tattoo this on my face plz. This is how thoughtful she is in here, and if you get the KATG you get access to someone who drops wisdom like this:

1. Let go of expectation. Having unreasonable expectations is the easiest way to fail. Celebrate each small victory and don’t be crazy hard on yourself. Change takes time (much more than 6 weeks). I encourage you to view this as the start but not the end at the 6 week mark.

2. Look at the bigger picture. What are your bigger picture goals? Write down some long term goals that you want to do for yourself. For instance, “I want to get fit so I can feel better and stronger.” OR, “I want to create better health habits so I can be a good example for my children.” Of course you can create short term goals like, “I want to look good in a bikini come spring.” But what I can say, is that there is always something you will be prepping for. That’s life. It could be Valentine’s day, a birthday, spring break, a wedding, a bachelor/bachelorette party, pool party, start of a new school year, a holiday weekend, ETC. You get the gist.

It’s much easier to adopt a balanced lifestyle 365 then go super hard and restrictive for 6 weeks and call it quits after that short term goal.

3. Believe in yourself. I know that’s easier said than done at times. When you wake up in the morning, take 5 deep breaths before you even get out of bed. On each exhale, speak a positive thing about yourself. For example, deep inhale followed by an exhale, “I’m going to kick ass today.” It doesn’t have to be overly complicated, just speak some short positive affirmations to yourself. This will set the standard for each day.

4. Nothing will happen unless you make it happen. You must be ready to put in the work. This is a tough pill to swallow sometimes if you aren’t ready to hear it. Living a healthy lifestyle isn’t a sometimes thing. It’s something you make part of your daily habits or routine. Much like going to work, or feeding yourself, or brushing your teeth, or the list goes on. If you want to feel great, you have to work for it. It isn’t a quick fix. It won’t happen overnight. You have to put in the work and carve out time for creating a healthy life! The changes will become routine after awhile but at first it’s an adjustment. Don’t give up! In order to get something you really want, you have to put in the work....period.

5. Keep it simple. Try not to overthink every little thing when it comes to fitness. You can easily be overstimulated by all the information that’s out there. Don’t go down that hole. The simplicity behind developing good habits is by DOING. Do your workout. Do your best to eat healthy. Do the best with what you have (i.e. you are at a restaurant and there are only terrible choices on the menu). Mindset shift: I can order something that has nutrient value and that is much better than throwing in the towel and ordering something crazy OR starving myself. Another example would be, “I don’t have time to workout today.”

Mindset shift: Today is a bit crazy but I’m going to try and squeeze in a 10 minute workout when I get home from work.


Danielle and I did one of the workouts together, so you can check it out, follow along and see what #KATG is all about yo! 

Included in this workout video:

This specific workout is a full body cardio burn from Danielle’s KATG.  The protocol is 5 exercises repeated 3 times.  The rep counts are featured in the video and will also be noted below!  No equipment is necessary but you can add weight to a few of these exercises for an extra challenge.

1 - Mountain Climbers (40 reps)

  • Start in a push-up position
  • Wrists and shoulders stacked
  • Lift one foot off the floor and drive your knee into your chest
  • If you can’t get to chest, drive it in as far as you can
  • Engage core
  • Return to starting position
  • Lift the other foot off the floor and repeat
  • Alternate legs and find a rhythm 

2 - Squat Jumps (15 reps)

  • Start in standing position, feet slightly wider than shoulder width apart
  • Squat down, engage your core
  • Butt out, weight in heels/glutes
  • As you drive through your glutes, jump straight back up
  • Use your arms for momentum behind you
  • Land safely back in squat position with knees bent

3 - Forward Alternating Lunges (20 reps)

  • Start in standing position, feet together
  • Walk forward into a lunge
  • Push off back foot to bring you back to standing
  • Continue forward with the opposite leg
  • Weight in your heels, glutes firing
  • Knee does not extend past your toe
  • Keep knee at 90 degree angle in lunge

4 - Broad Jump Burpees (10 reps)

  • Start standing in a slight squat position with chest up and weight in heels
  • Use your arms to swing forward as you jump forward
  • Jump as far forward as you can without compromising landing
  • Land in a deep squat position
  • Weight in heels, chest up, glutes firing
  • Plant hands on ground
  • Jump feet back into a plank position 
  • Shoulders and worst should be stacked
  • Core engaged
  • Hop feet back in
  • Push through your gluten as you drive up
  • Jump back up to standing with arms overhead
  • Walk back to start position

5 - Side Plank (45 seconds each side)

  • Lie on one side with your legs stack on top of one another
  • Prop your body up on your elbow while keeping your feet stacked
  • Raise your body so hip is heading toward the ceiling
  • Glance up at the arm that is extended or keep head neutral
  • For additional support, cross your upper leg in front of your lower one

Since adding this, I've noticed that my cardio level is wayyyyy up. Like I need to be doing dynamic HIIT workouts that are quick. I loved how it was all in one, get it done and go. Workout and move on (plus you see results).

SO TODAY: we are running a giveaway of one guide on my instagram (a $79.99 value). All you need to do is like the photo, follow me and Danielle, and @ 2 friends you'd want to enter to win as well. 
That's it! Winner will be announced tomorrow!

Super exciting right? My get right Cabo series y'all eating right and (trying) to keep it tighttttttt.

Okay it's 9 PM and I seriously turn into a troll after 9. 

GTG ENTER THE GIVEAWAY BC YOU'LL LOVE THIS!

xoxo

Krista

Interview with Danielle Pascente: Fitness guru + model

Hi hi!

How are you? How was the weekend? So good to have the extra day, no?

I am in San Diego right now at Coffee + Flowers, catching up a bit on the blog. It's been a crazy few weeks so even on vacay I need to do a bit of 'work' :). I am also just so excited to share this interview with you. 

Danielle is one of those babes who I saw SO MANY times before I 'met' her and put a face with the name. She's everywhere in the fitness world, so you've probably seen her gorgeous self and lean/fit bod. 

Crazy enough, her amazing sister called into a Almost 30 Podcast episode. The episode with our craziest caller yet (truly). If you want to listen, do so here.

We were also lucky enough to have had Danielle on the holiday episode talking about fitness. She's a REAL chick with an opinion, is down to earth and relatable. But during the episode she talked about how to stick with your routine, stay in the groove and the tips she uses during the holidays. I was OBSESSED with what she said about staying on track. It's so SIMPLE. 

She said, no matter what, I eat my own breakfast. 

DEAD.

So simple. She eats her normal protein shake, oatmeal, or whatever. Which sets her up for the day, balances the blood sugar and allows herself  a little wiggle room later if she needs it.

So this one is so good. Insights and tricks from one of the fittest babes there is, let me introduce you to Danielle Pascente!


Tell us a little about who you are, what you do:

I’m a personal trainer/sports model/health & fitness entrepreneur in Los Angeles.  I’ve been in the business for about 8 years now and am absolutely in LOVE with it.  I’m so passionate about health & wellness.  I grew up an athlete and played a variety of sports through the years.  I think fitness is just something that will always be a big part of my life.  I recently launched the first of my online training programs.  My goal is to be able to reach more people than just those I train in Los Angeles.  I’m creating workouts for people to do on the go, with little to no equipment.  I named my programs “Kick-Ass Training” because they will kick your ass but you will see results.  And who doesn’t like feeling like a total badass when they workout?    

What's a typical day in the life?

Everyday is so different for me it really depends on my schedule.  Some days I’m on an early photoshoot.  Other days I’m training clients.  It’s typically pretty packed though.  First thing I do when I wake up is drink warm lemon water (YES I REALLY DO BELIEVE IN THIS!)  To spare details, it gets things moving and alkalizes your system.  I usually take some time in the morning to post on social media outlets - workout of the day, motivational quote, something along those lines.  I’ll have breakfast and coffee while I’m answering e-mails, doing some content creation for my ebooks, and any other miscellaneous online work.  I will then do a workout from roughly 11 AM - 1 PM.  I don’t always have this much time BUT this is my ultimate favorite time to go if my schedule allows.  I’m fueled from breakfast and still fresh enough to be motivated.  I spend plenty of extra time stretching and foam rolling so this is why I like to take my time if I can. 

In the afternoon it ranges.  If I’m not training clients I may be going to a casting for a fitness related gig.  If I’m not doing either of those things, I am ALWAYS in work mode when it comes to my online business.  Lately that has taken an enormous amount of time (more than I ever thought possible).  I try to carve out at least 3-5 hours in the afternoon or at night to work on my online products or blog. 

I usually have an evening client so I will go train them around 5-7 PM ish.  I then come home and have dinner while un-winding a little bit.  Some days I like to totally power off and just read a book or watch a TV show.  Other days, I’m so stacked with online work that I just work straight through dinner.  I am adamant about ONE thing.  I make it a habit to be in my bedroom by 9 PM.  I’ll usually stretch or foam roll on the floor before getting into bed but I have my actual body in bed no later than 9:30 every single night.  I am a HUGE believer in a minimum of 7 hrs of sleep per night if not more.  This is just what I know my body requires to be able to function at 100%.  I try not to sacrifice this bed time unless its an emergency or if I’m celebrating a birthday or doing something social - then obviously I have to stretch it.  But if it’s just a regular day/night - I’m in bed by 9:00 usually.

If I have a photoshoot, this day looks very different.  I will typically have an earlier call time so I try to wake up extra early and go for a run just to get my body moving.  Photoshoots usually last anywhere from 5-10 hours.  They are long days so I don’t have a ton of energy when I get home, in which case I will just head to bed and unwind right away.  I lose motivation throughout the day, so I’ve never been good at doing workouts later in the day or at night.  This is why you will likely find me waking up at 4:30 AM if I have to vs doing it at 7 PM.


Whats a day for you food wise (details! and favorite products/foods)

Pre - breakfast

  • Warm water with lemon
  • Probiotic (love Garden of Life brand - you can buy it here)

Breakfast

  • Black coffee (strong) with splash of vanilla almond milk & cinnamon
  • Protein Oatmeal (my go to breakfast) - organic rolled oats heated with almond milk.  Add 1 scoop favorite protein powder (I like Quest Vanilla - you can buy it here).  Add 1 TBSP favorite nut butter (I like Justin's you can get it here).  The nut butter just melts into the oatmeal and it’s seriously HEAVENLY! 

Snack

  • If I’m hungry between breakfast/lunch which usually isn’t the case, but if I am - I’ll have a banana or handful of almonds/nuts.  

Lunch

  • Typically consists of grilled chicken or egg white omelettes with lots of greens/veggies.  I also love huge greens salads with quinoa and some sort protein.  I’m a firm believer in trying to get protein in with each meal.  I personally don’t like fish or red meat so I’m mostly eating chicken/ground turkey/eggs.

Snack

  • If I’m hungry between lunch/dinner i’ll usually have one of my favorite bars.  I love LaraBar and Kind Bars because the ingredients are BOMB!  Not a lot of extra shit inside.  I also love ThinkThin if you are needing some extra protein and a more filling bar!

Dinner

  • The exact same thing I have for lunch.  The only difference would be that I might sauté veggies or make it a hot meal.  Grilled asparagus in olive oil and sprinkled with sea salt.  Sometimes I’ll sauté a bunch of stuff in a pan and it turns out like stir fry.  I might add a sweet potato if I need some extra carbs or had a tough training day

Dessert

  • I have the biggest sweet tooth so I actually need to have something sweet every single day.  I don’t cut out full food groups - I think its ok to have good ingredient desserts in moderation.  Of course if you are the type to crush the whole bag or carton or whatever in one sitting - then maybe this rule isn’t going to work for you.  I love Lily’s dark chocolate chips.  Sometimes I’ll have a couple of rice cakes with Justin's nut butter and dark chocolate chips.  I also LOVE boom chicka pop (so addicting).  AND lastly, Halo Top ice cream birthday cake flavor (salivating as I write this).  These are my go to desserts.

What do your workouts look like?

I actually think the easiest way to answer this question is to say, go to my Instagram!  I post my workouts there almost every other day.  These workouts are typically what I do as well.  I love high intensity interval style training.  I also launched a treadmill training program in November and I’ve been loving mixing these workouts in daily.  Sometimes I will do a treadmill training workout paired with a HIIT circuit.  

I will always aim for 10-20 mins of cardio either before or after my workout (depends on my mood).  I love running and I love the stair master.  There’s just no better feeling after doing either of those for that extra burn.  I will sometimes do a split routine like lower body one day and upper body the next.  I’m CONSTANTLY changing it up though.  If I find a workout I really like, I will do that more often than others. 

I’ve been loving this Saturday class I go to so that’s been somewhat of a staple for me.  It’s called F45 Training.  The Saturday session is a full body workout with 27 stations.  You go through the 27 stations twice so it takes about 45 mins to an hour.  SUCH A GOOD WORKOUT and perfect way to start the weekend.

What made you pursue a career in fitness?

I was a competitive athlete my whole life, so I knew I wanted to do something in the sports/health/wellness industry.  I still knew fitness was going to be a huge part of my life, I just wasn’t sure in what capacity.  I kind of fell into sports modeling but pursued personal training and really had a passion for that. 

What's the best part about what you do:

Hands down seeing people get results! 

Seeing people create lifestyle changes and watching their progress.  I think the most priceless part about a job like this is you know you are changing people’s lives.  I get at least one message a day saying “thanks for doing what you do,” or “I’ve been doing your workouts for years and I feel amazing,” etc etc.  It never gets old to hear that someone is creating healthy habits and loving their life that way.  That is exactly why I do what I do - to help others.

In regards to sports modeling, I think the best part about that job is just being able to shoot with some incredible brands!  My 10 year old self would seriously have been peeing pants if she knew she was going to shoot with Nike, Adidas, Reebok, etc when she was older.  I love traveling to new places and shooting in cool locations.  Seeing an ad or campaign released is super rewarding too.  You know the work that went into it first hand and to be a part of that is an indescribable feeling.

What's the hardest part about what you do:

I think the hardest part is just the pressure to constantly be on top of your game. 

There’s no time for injuries, or being out of shape.  You just have to take such good care of your body to be in this industry.  You are a walking billboard.  People want to work with people who are fit (and that’s the bottom line). 

However, I whole heartedly believe in balance - so I don’t go to crazy extremes!  I still live my life similar to that of an athlete.  You train hard.  You work hard.  You dedicate yourself to your career.  You take breaks when you need and eat to fuel your body!

What's one piece of advice you give to all your clients?

Be consistent!  It’s not always about giving 100% each session, but it’s about staying consistent.  A lot of my clients have rigorous schedules and travel a lot for work.  I’m a firm believer in getting workouts in on the go.  They can workout in their hotel room or hotel gym with one of my circuits.  Don’t skip weekends or holidays.  If you add up every weekend day and holiday throughout the year - you could be missing months of workouts.  I swear by the 80/20 rule.  Be mindful about eating good foods and getting workouts in 80% of the time.  The other 20% is for LIFE!  We all need to live it and it will inevitably get in the way at some point.

What's one thing you can't live without?

Ugh I HATE saying this but my phone.  I never ever thought I’d be that person but I am that person.  I’ve just transitioned heavily into the online business this year so it’s pretty crucial I have my phone at all times.  Don’t get me wrong, I definitely put it away or turn it on silent if I need to (at appropriate times), but for the most part I use my phone to create and post content multiple times a day so I always have it.  Coming in at a close second would be working out.  I love working out so GOD WILLING, I will be able to do that daily for years to come :) By the way, I have probably 10 other things.  It’s hard to pick just one.  My friends/family/husband.  I’ll just stop now……..before this becomes “20 things Danielle can’t live without.”

I loved your holiday tricks so much, can you please talk about how you stay on track during the holidays:

Aw thank you!  I love the holiday topic and have created a lot of accountability around this time of year leading into the holidays. I could go on forever about this one, but I think the easiest thing to do would be to attach my blog about staying on track during holidays/weekends/vacations.

If you have 30 minutes, what's the best thing to do workout wise?

Go to my Instagram and find a workout!!  They are all under 30 mins and you WILL feel amazing afterwards.  If you don’t want to go to my IG, I highly suggest just doing a HIIT type of workout.  Treadmill intervals, plyometrics, short rest periods, pushing to your max for those 20-30 mins.  I also have a treadmill workout program I just launched so if running on the treadmill is your thing, you will love this!  It’s a combination of treadmill/HIIT workouts ranging from 10 minutes to 40 minutes. 

You're also a model :) what's a beauty trick you swear by:

Washing my face every morning and every night.  Predictable…..I know!  But I swear this has been a game changer from my college self to my current self.  I used to go to bed with all my makeup on pretty much every night in my late teens early 20’s.  Now, no matter how late or early it is, I will do my full face cleansing routine.  

Favorite beauty product:

Clinique all about eyes de-puffing eye roller (this thing is freaking heavenly - you can get it here).  Put it in the refrigerator.  I swear it’s the best thing you will ever feel underneath your eyes and on your lid (especially if your having one of those days….you know…..little to no sleep).


Life mantra:

Take every risk.  Drop every fear. 


Favorite memory from 2016: 

Launching my first online program in November.  2016 was a HUGE growth year for me, so even though it was intense at times and I wanted to throw in the towel - that moment of knowing even one person bought my product was incredible!

What you're most looking forward to in 2017:

The continuation of launching my online products and being able to reach more people!  My husband also went “all in” on my business so we work together now and he’s been incredible!  It’s a pretty cool experience to work together and be able to build something you are both proud of.

Where can people connect with you?

Come visit my website: www.daniellepascente.com . 

You can join my mailing list where I send out e-mails every Wednesday with a FREE workout inside.  You can also get a free ebook with 10 fat burning exercises inside!  


Shop my favorites from Carbon 38

Tops:

Water bottles: 

Leggings:


So good right? Not only is this chick FIT, she's SMART, savvy and dedicated. 

GOOD PEOPLE.

I love to read these, and have a reminder that a) these people work their asses off to look that good b) it's possible to EAT and look good and c) models are people too (and they can be really cool!)

LOL but for real. Love this girl, can't wait til she is on Almost 30 in a few weeks!

Enjoy the tips my loves! Have the best week.

xo

Krista