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Dace Jaanai

@dacejaanai

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Fitness, fun & a little chaos ✨
B.S. Exercise Science | CPT
Lagree Instructor @kailagree
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I just hope you voted today too by @dacejaanai

NOvember is here!

A few habits I’m already working on and want to stay consistent with through the end of the year:

10K steps daily, prioritizing protein, drinking more water, strength training, getting enough sleep, and being more intentional with how I spend my time.

We’re also saying NO to unnecessary spending, mindless scrolling, eating out, and making excuses.

Nothing extreme, no unrealistic expectations. Just building on the habits that make us feel and perform our best.

Who’s joining me for 30 days of being a little more intentional?! Let’s finish this year STRONG.

#NovemberChallenge #HealthyHabits #FitnessJourney #LifestyleReset #FitnessMotivation ConsistencyIsKey by @dacejaanai

I pulled some old tricks out of the hat this week 😅

I haven’t done some of these tricks in YEARS, and there’s something so fun about getting back into something your body remembers even when your brain is questioning every single movement.

One of my favorite parts of these weekly gymnastics classes has been learning to trust my body again, rebuilding confidence in movements I haven’t practiced in FOREVER, and feeling that muscle memory slowly start to kick back in.

It’s such a good reminder that fitness doesn’t always have to be about lifting heavier, running faster, or chasing a specific aesthetic goal. Sometimes it’s about trying new things, getting uncomfortable, having fun, and discovering what your body is capable of.

Turns out, adult gymnastics might be becoming a permanent Tuesday activity. And honestly, I’m not mad about it.

Here’s your reminder to try something new, revisit an old hobby, and have a little fun with your fitness journey. You might surprise yourself.

#AdultGymnastics #GymnasticsJourney #MuscleMemory #FitnessJourney #FunctionalFitness MobilityTraining ActiveLifestyle by @dacejaanai

The waist isn’t going to snatch itself, the glutes aren’t going to grow themselves, and the haters definitely aren’t going to humble themselves.

So drink your water, eat whole foods, mind your business, and get your ass to the gym.

We have work to do. ✨

#FitnessMotivation #GymGirl #FitnessJourney #GymHumor #StrengthTraining WorkoutMotivation FitnessLifestyle by @dacejaanai

I know I’m not the only one 👀😅 by @dacejaanai

We’re running it BACK!

Same workout as last week, but the goal is to get a little better.

One of the biggest misconceptions in fitness is that you need to constantly switch up your workouts to see results. In reality, repeating your workouts allows you to track your progress, build strength, and apply progressive overload over time.

Progressive overload means gradually increasing the demands placed on your body as you adapt. That might mean:
🏋🏽‍♀️ Increasing the weight
🔁 Getting more reps with the same weight
🎯 Improving your technique and range of motion
📈 Improving your performance over time

The goal isn’t to lift heavier every single workout just for the sake of it. It’s to challenge yourself appropriately, maintain good form, and build on what you’ve already accomplished.

You can’t measure progress if you’re constantly changing the variables. Have a plan, track your workouts, and give yourself something to build on.

Remember: you don’t have to do something NEW every workout to make progress. Sometimes, the magic is in doing the same things a little BETTER.

#ProgressiveOverload #StrengthTraining #WorkoutRoutine #BuildMuscle #FitnessTips FitnessJourney PersonalTrainer by @dacejaanai

I put me lunch, you no put you no lunch!

On Sundays we prep for the week ahead and relax 🧖🏽‍♀️ by @dacejaanai

Things always in my gym bag that just make sense.

Because being prepared for your workout is one thing… being prepared for literally EVERYTHING ELSE is another.

At this point, my gym bag is part workout essentials, part emergency survival kit, and part Mary Poppins bag.

My schedule is usually jam packed and some days I’m fitting the gym into a very tight schedule. Having everything I might need for the workout that day (and whatever life might throw at me that day) takes the stress off my shoulders of wondering if I’m prepared. I always know I am ✨

Now tell me… what’s ONE thing in your gym bag that you refuse to leave home without? 👀👇🏽

#GymBagEssentials #WhatsInMyGymBag #FitnessLifestyle #GymEssentials LagreeFitness FitnessInstructor GymGirl

Because hydration, and this bottle keeps my water ice cold 🧊

I use at least one of these, daily. If not more!

Stay ready so you never have to get ready!

Content on the go must haves!

When life starts lifing, I’m ready!

See you next time pookie ✨ by @dacejaanai

10,000 steps, no problem!

A critical piece of seeing huge changes in my physique has been moving my body daily. I track that my ensuring I hit a minimum goal of 10,000 steps everyday.

People always ask how I manage to hit 10,000 steps a day, and meanwhile, this is me just trying to teach the last 6 minutes of a Lagree class.

Demonstrating exercises, running around the studio, checking on clients, making corrections, and somehow being in 17 places at once… just another day at work.

Who needs a treadmill when your job keeps you moving all day?!

Fitness instructor life = getting your steps in whether you planned to or not.

Lagree instructors, please tell me I’m not the only one. 👀

#Lagree #LagreeFitness #FitnessInstructor #10KSteps ActiveLifestyle FitnessHumor InstructorLife by @dacejaanai

EPISODE 3️⃣ | Stop guessing. Start training with intention.

If you’re walking into the gym with no plan, picking random exercises, and expecting to see results, we need to talk.

There’s a difference between simply working out and following a structured training program designed to help you reach your goals.

If you want to build muscle, lose body fat, get stronger, or improve your overall fitness, here are 3 things you need to focus on:

1️⃣ HAVE A GOAL. Know what you’re working toward. Your training should reflect your goals, not just whatever you feel like doing that day.

2️⃣ HAVE A PLAN. Your workout split, exercise selection, sets, and reps should serve a purpose. You should have a general idea of what you’re training and why BEFORE you walk into the gym.

3️⃣ TRACK YOUR PROGRESS. Progressive overload is a huge part of building strength and muscle. Track your weights, reps, and performance so you can measure your progress and challenge yourself over time.

And remember, more isn’t always better. You don’t need to do 15 different exercises in one session or spend hours in the gym. You need a plan that makes sense for YOUR goals, allows you to recover, and that you can consistently follow.

You don’t have to get everything perfect. You just need to stop winging it and start being intentional with your training. Consistency + a solid plan = a much better starting point for long-term results.

SAVE this for your next gym session, and send it to a friend who needs to hear it! 🫶🏽

#WorkoutRoutine #StrengthTraining #ProgressiveOverload #BuildMuscle #WeightLossJourney FitnessTips PersonalTrainer by @dacejaanai

EPISODE 2️⃣ | We never miss a Tuesday… we just switch things up sometimes 🤸🏽‍♀️

Tuesdays usually consist of a 3-mile run + a Lagree class, but this week, my friend and I decided to try an adult gymnastics class, and I had SO much fun.

Did I get my run in? Yes. Did I make it to Lagree? No. Did I discover a new activity that I immediately want to add to my weekly routine? ABSOLUTELY. 😂

Now I’m trying to figure out how to fit running, Lagree, AND gymnastics into my weekly workout split because apparently, I like to keep myself busy.

One thing I’ve learned on this fitness journey is that working toward your goals doesn’t mean you can’t try new things, switch up your training, and find new ways to challenge your body. Strength training, cardio, flexibility, balance, and coordination all have a place in building a well-rounded fitness routine.

So… looks like we might be restructuring the weekly split. LOL.

6 weeks of showing up, finding what works, and sharing the process. We’re just getting started.

Have you ever tried adult gymnastics?!

#FitnessJourney #WorkoutRoutine #WeeklyWorkoutSplit #LagreeFitness RunningJourney AdultGymnastics StrengthAndConditioning by @dacejaanai

Never miss a Monday 🔒

Friend, you asked for it and I’m here to deliver. Over the next 6 weeks, I’m bringing you along for more of the process — the workouts, the habits, the discipline, the mindset shifts, and the little things that make a BIG difference over time.

So many of you have reached out asking about my weight loss, what I’ve been doing differently, and how I’ve gotten to where I am today. Here’s your opportunity to have a front row seat!

Fitness is about so much more than what you do in the gym. It’s how you move, how you fuel your body, how you recover, and the little decisions you make every day that add up over time.

No quick fixes. No overnight transformations. Just putting in the work, trusting the process, and getting a little better every day.

We’re finishing this year STRONG. If you’re working on your own fitness journey, trying to lose body fat, build muscle, improve your strength, or simply become a healthier version of yourself, you’re in the right place.

Consider this your invitation to lock in with me. The next 6 weeks are going to be crazy friend.

Let Project Baddie begin! ✨

#FitnessJourney #WeightLossJourney #StrengthTraining BodyRecomposition FitnessMotivation HealthyHabits PersonalTrainer by @dacejaanai