• Active Recovery Vs. Rest Day - What's the Difference?

    February 25th, 2020 by Ally Hopson


    Rest and recovery days are an important part of your training program but are often the most overlooked days by many active people. While most of us would love to get six or seven days of exercise in in a week, sometimes our body sends us signs that it’s time for a day off. We’ve all been there before. Our morning alarm goes off and our body is just too beat to train. Achy muscles and stiff joints make just getting out of bed or getting through the workday feel hard, and the thought of going to the gym and lifting heavy weights seems exhausting. Raise your hand if you’ve been there. I know I’ve got mine up nice and high! Well, there’s a reason you’ve felt that way and it’s totally normal!

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  • Powerful Community

    August 19th, 2019


    What does it mean to be part of a Powerful Community? It’s the first of our seven core values, and it’s something we take very seriously. We believe that the power really comes in the ability to look around the room and see yourself. To know that yes YOU can be successful here.

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  • Powerful Results

    August 19th, 2019


    What do POWERFUL results look like? Better yet, what do they feel like?

    For the most part the results from our program speak for themselves. Check out our "Powerful Results" Highlight on Instagram to see what we mean - @gritandgratitudect.

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  • Purposeful Passion

    August 19th, 2019


    We've been diving into each of our core values over the last couple of weeks. We've covered Powerful Community and Powerful Results so far. Let's dive into our third core value - Purposeful Passion.

    What's the first thing that comes to mind when you hear Purposeful Passion?

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  • KETO #passmethebutter

    August 18th, 2019 by Shelley Sales


    The ketogenic diet prescribes extremely high fat intake, moderate protein intake and extremely low carbohydrate intake. The purpose of this breakdown is to force your body to burn fats instead of carbohydrates for energy.  Normally, the carbohydrates contained in food are converted into glucose...

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  • Am I Ready to Count Macros?

    August 17th, 2019 by Shelley Sales


    Thinking about counting macros but not sure what it entails or if you are ready?  Let’s find out.

    Macros is short for macronutrients. Macronutrients are the main nutrients that make up the foods that we eat - protein, fats and carbs. Tracking macros is a very helpful way to work towards a specific body composition goal...

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  • 6 Steps to Consistency

    August 14th, 2019 by Ally Hopson


    You already have a routine, even if you aren’t super aware of it, and because your routine is so automatic, becoming consistent in something new can actually be easier than you think!

    While it’s easy to add “going to the gym” to your long to-do list, doing it isn’t always that easy.

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  • Taking the Fear out of the Gym

    August 6th, 2019 by Ally Hopson


    The fear of not being fit enough or not knowing enough to attend a gym is a common problem for many people. Nerves, fear, stress about whether or not you are capable of keeping up is absolutely normal.

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  • What Drives Us

    August 6th, 2019


    These are the 7 things that drive us: Powerful Community. Powerful Results. Purposeful Passion. Intentional Empathy. Radical Responsibility. Elevated Accountability. Stronger Together.

    What drives you?

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  • Find Your Breath

    July 30th, 2019 by Ally Hopson


    Have you ever thought about your breathing when you work out? Breathing is something we do all day every day, but we often forget to intentionally breathe when we work out. I know. You’re probably thinking to yourself “Breathing? Duh! I’m always breathing”.

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  • I Don't Give a Flux

    July 16th, 2017 by Rachel Graves


    We discussed our relationship with the scale in the last blog post (you can read that HERE if you missed it.) And today I want to explore that a bit more, as it pertains to fluctuation in the number that appears.  I can't tell you how many times women will step on the scale in my office and scream...

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  • You Weigh WHAT?!

    June 28th, 2017 by Rachel Graves


    When you’re a gym owner, your clients’ relationship with the scale is a constant topic of conversation, especially with women. But lately it's been coming up even more than usual.  Maybe it's because summer is here and we’re by default wearing less and noticing our physique a little more.

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  • Open Heart. Big Fence.

    March 30th, 2017 by Rachel Graves


    A couple of weeks back, I shared my experience of numbing out for almost 10 years because I thought I was “too much”.  I got flooded with responses of, “OMG, me too!” Or, “This is exactly me, I just never knew how to put it into words.”  But the biggest response I got was a question...

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  • Too Much

    March 9th, 2017 by Rachel Graves


    Let me set the scene, because I have a feeling a few of you may have experienced something similar.  Growing up, on several occasions and in a myriad of ways I somehow got the message that I was "too much".  I have an amazing family...

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  • Unapologetic in my Evolution

    February 23rd, 2017 by Rachel Graves


    At 5 am yesterday, I flew into Vegas to spend the weekend holed up in a house with 5 of my chosen sisters for a long weekend mastermind.  Will it be a blast?  Ummm, for sure.  But there will also be an enormous amount of work getting done.  See, these women have been instrumental in my evolution.

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  • Owning Your Worth By Setting Boundaries

    February 23rd, 2017 by Rachel Graves


    I got tons of feedback from last week’s blog post and podcast replay. It turns out, several of you felt you could relate to the burn out that led to many of my health challenges. I got lots of questions around ways to stop it before it becomes a problem and how to gain the support of others around you. The answer? Boundaries.

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  • Taking the Leap and Trusting Your Voice

    February 9th, 2017 by Rachel Graves


    Happy Friday, friends! WOW! It's been 4 weeks and there are already close to 400 of you here! THANK YOU! Thank you for your support! Thank you for your emails and feedback! Thank you for sharing with your friends and family! It means the world that you choose to spend a little time with me each week!

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  • Self-Care is Self Preservation

    February 2nd, 2017 by Rachel Graves


    The last week has been overwhelming, to say the least. The words “numb” and “paralyzed” have come up multiple times in conversations I’ve had. It feels like every way we look on the web or in the media, there is division, uncertainty, negativity and hate. It's easy to let those things creep in and really wreak havoc on your spirit, on your energy...

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  • Checking Privilege to Embrace Empathy

    January 25th, 2017 by Rachel Graves


    My mission with Grit & Gratitude is to get women talking - all of us.  To have the tough conversations most of us avoid or feel uneasy about, and to cover the topics we struggle with in silence because of shame. By being open to each other's differences in opinions and beliefs...

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  • Tears in the Target Fitting Room

    January 6th, 2017 by Rachel Graves


    I wanted to knock on the door and hug you both. I wanted to cry with you and tell you that it was alright. Maybe say the things that women say - that this is a phase we all go through and that you'd come out on the other side. I wanted to scour the store for the little girl with puffy eyes and say something, anything...

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