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About Danielle Pascente

Danielle is an established personal trainer in Los Angeles and the creator of the Danielle Pascente Training Guides. She can be found as the lead trainer for the 30 Day Fat Burn series on BeFit. She is a trainer/fitness expert for FitOn App, Studio Tone It Up and PopSugar Fitness. Danielle was recently named as a trending fitness star by Shape Magazine. Her clientele ranges from celebrities to CEO’s as well as large weight-loss and event prep clientele.

Danielle was a multi-sport athlete her whole life so she truly believes there’s an “inner athlete” inside everyone. She has a B.A. in Psychology from Arizona State University and is a certified personal trainer/group exercise instructor. Her workouts are challenging but effective. “Danielle is a true powerhouse trainer who actually cares about you and your results.”

Learn More About Danielle

FitOn

Danielle Pascente Training

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@daniellepascente

The way I wrote that so innocently versus what com

The way I wrote that so innocently versus what comes next 🤣🤣🤣 AMRAP SZN IS UPON US because we have it once a week when the challenge starts. If you hate AMRAP workouts….. have no fear! There’s sooo many ways to create an entirely different workout by changing the protocol. P.S. you still have time to join #STRONGINSPRING (link is in my bio). 6 weeks of workouts completely mapped out for you and a community to back you upppp 💃🏼 In the mean time though - try this AMRAP from week 2 of my last challenge. It’s 20 minutes, full body, and packs a punch 🤛🏼 You in??
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Tag a friend(s) to do it with you, share it, save it, and ENJOY. Tons of mods and ways to change it up below.
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As a reminder….AMRAP stands for as many rounds as possible in the allotted time. For this one, you will be doing 5 exercises for a 20 minute time block. REP COUNT.
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1️⃣12 squat jumps
2️⃣8 step back lunge curl press
3️⃣10 plank forward DB tap
4️⃣10 step up cross body knee drive
5️⃣15 KB / DB swings
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For rep counting on this one - if you see alternating things - right side = 1 rep. Left side = 2. I also write how to count the reps on each ebook page in the challenge if it’s questionable.
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How to modify protocol. You can make this a 5x1 or 5x2 - so on and so forth. You create and choose the amount of rounds you do. Basically… Don’t race the clock, just make it a circuit protocol.
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MODS:
1️⃣squat to calf raise
2️⃣step back lunges
3️⃣plank hold 30 seconds
4️⃣step ups (low ledge)
5️⃣DB squat
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Need any other modifications or have questions?! Drop into the comments - I’ll help ya out!👇🏼
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We start the Spring Challenge April 3rd and I’d love to see you there 💃🏼 Try something new, take a chance, I gotchuuuu!

AKA JOIN THE SPRING CHALLENGE TO CROSS TRAIN LIKE

AKA JOIN THE SPRING CHALLENGE TO CROSS TRAIN LIKE A BOSSSS 🤣🤣👏🏼👏🏼. But seriously…. Where my runners at??? 🙋🏼‍♀️🙋🏼‍♀️ raise it! And if you’ve been incorporating my programs into your training at all - has it helped with speed??
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I hear this time and time again - that speed got so much better when you were intentional with your cross training, changing up your runs, incorporating intervals, and recovering properly.
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Is it what we always WANT to do as runners?? No, sometimes……no 🤣
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But it does make ALL THE DIFFERENCE.
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When I first started my running journey, I’d run the same route, same pace, same distance over and over and over again.
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I joined a HIIT class at my local gym (this was probably over a decade ago) and the instructor had us doing run intervals on the treadmill between circuits. I did this class religiously for a year straight and was shocked at the difference it made in my pace.
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And this was ONCE A WEEK that I was incorporating sprint intervals into a workout.
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But it made a difference over time.
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It’s no surprise at all that runners need to train in other ways - but I’ve seen and felt first hand the difference it has made in my running over the last 10-12 years.
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Strength training pros: building muscle that directly helps you stride better, push better, pick up pace better, recover faster, builds core strength + helps you stay in alignment.
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HIIT pros: building endurance and stamina that helps you run faster, go for longer, hold pace for longer, increase explosiveness, greater HR capacity.
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The list goes on! So many of you are training for races right now 👏🏼🙌🏼 which is awesome. If you don’t have a cross training plan of attack - I GOTCHU!! Seriously.
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I love lovvvve working with runners on this and my programs are catered to create a great running / split routine - with plenty of time to recover, shift the schedule, create your own plan.
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I answered a good amount of running questions in my Spring Challenge highlight on IG - so feel free to head there or drop questions below.
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It’s not too late to join #STRONGINSPRING 2023. We start 4/3…. Link is in my bio!

The narrative is deeper…… it’s so much deepe

The narrative is deeper…… it’s so much deeper.
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I’ve been open about my mental health journey postpartum.
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I cringed at the physical appearance comments as the first thing people would say to me when I saw them postpartum because I could have cared the fuck less what I looked like.
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I was in the trenches. Morphing into a new version of me. Adjusting to life. Figuring out how to be a Mom. Dealing with panic attacks, debilitating anxiety, sleep deprivation, rage, and immense guilt on a lot of fronts…..
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I moved for my mental health.
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I used it as an outlet.
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Sometimes I’d go for a walk and breathe.
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Other times, I’d turn to my workouts for a release.
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Sometimes I’d chuck weights around.
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Other times I’d cry in my closet in silence.
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Sometimes I’d go for a run.
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Other times I’d do squat jumps and push ups between nap times.
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I moved for me because that was my outlet.
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Maybe it wasn’t yours. Maybe it ISN’T yours as a new Mom or freshly postpartum. Maybe it’s the last thing on your mind is exercise…..
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AND THAT’S OK.
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You won’t catch me marketing my programs or challenges to vulnerable Moms in the trenches who want to get their “pre baby body back” - because OOOOOOOOOF. It’s so so soooo layered. And I know that.
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You will catch me asking Moms how they’re doing (mentally). You will catch me showing the reality of trying to squeeze in a workout during nap time (IYKYK 🤣). Gotta be efficient AF lol.
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You will catch me telling people to move their body in a way that serves them - whether it’s my workouts or not.
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You will catch me talking about my community all the time because it’s filled with inspiring people who lean on eachother for support during big seasons of change and otherwise. It feels like a big hug no matter what season of life you’re in.
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I want you to sign up for my challenge because you actually want to and it sounds appealing to have a support system and workouts mapped out for you that could potentially help you be more consistent.
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If it’s not a HELL YES…… don’t. I got you either way! I want you to do it for you 💖 And if this style of movement genuinely sounds joyful….. whatever season of life you’re in.

D SQUARED TODAY. It’s kinda weird right? 🤣I’ve got a LOWER BODY STRENGTH workout for you to try this week, which is a sample strength day from a past challenge. The point of this is to show you the scalability of any given workout from #STRONGINSPRING . Week 1, you’ll see bodyweight basics with options to add dumbbells to all - if that starting point feels good for you. You up for it??
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Tag a friend(s) to join you this week or next, save it, and let me know if you’ll be giving it a go / if this was helpful to see. I write modifications for both protocols and exercises right onto the workout page, so you’ll see that in the challenge ebook. Tons of ways to make it your own! And if you ever see a finisher - just know that it’s ALWAYS optional 😜
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Sample schedule for each week looks like this:
Mon: Lower body strength
Tues: Upper body strength
Weds: Rest day or optional full body
Thurs: Conditioning full body (tabata, metcon, 5X5, 4X4)
Fri: Full body AMRAP
Sat: Rest
Sun: Rest/walk day/runday/recovery stretch
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For this specific workout, let’s chat protocol! 3 circuits, 2 exercises each, repeated 2 times each, rep count.
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Circuit 1:
➡️Squats
➡️DL
Circuit 2:
➡️Lunges
➡️Glute bridges
Circuit 3:
➡️Banded toe taps
➡️Squat oblique twist
Optional finisher:
➡️Wall sit
➡️Squat jacks
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Have any questions about the workout or challenge? Drop them below. Only a few more days left to grab that early bird registration! The price is at the lowest it’ll be - so if you’re even contemplating - JOIN NOW! Start with us April 3rd for 6 weeks of movement + fun💃🏼🎉

STRONG IN SPRING 2023 IS HERRRREEEE! 🎉🎉💪🏼💪🏼 YOU IN???? This vid gives me allllll the feels because I freaking LOVE challenge time so much. The hype is realllll and I cannot wait to rock with you team!
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Early bird registration is officially open! 💃🏼🎉 6 weeks of workouts (strength+HIIT), accountability, and a program mapped out for you!! Seriously - if nothing else, the having workouts mapped out for you is PRICELESS.
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WE START MONDAY 4/3!! Are you in??? 🙋🏼‍♀️🙋🏼‍♀️ Let me know you signed up by saying “I’M IN” and tag someone you want to do it with!! Or 20 someone’s you want to do it with. Our friends at @hyperice are doing a launch day giveaway so you will automatically be entered to win a Vyper 3 roller when you sign up 👏🏼
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You’ll receive a welcome packet/challenge checklist right when you sign up and tons of goods to share on social to gather your hype team.
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I can’t wait to rock these workouts together and have the most massive accountability group!
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You’ll have a complete hands on experience from me 💗 and thousands of other women crushing it right along side of you.
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DEETS:
🎉6 Week Total Body Workout Challenge that can be done right from home
🎉Starts Monday, 4/3!
🎉Daily workouts + challenges to keep you inspired, feeling STRONG, confident, and sane
🎉2 strength/2 hiit workouts per week
🎉PDF/Ebook format
🎉Equipment: minimal
🎉Time: 20-40 min workouts
🎉Team accountability/Community support
🎉Over $5,000 worth of prize giveaways (AZ vaycay, Nordictrack 🙀, Athletic Greens, + more)!
🎉Modifications given for various levels
🎉6 added live workouts with me!
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You can click the link in my bio to sign up and get ALL the deets. I’ve included the breakdown of exactly what you can expect and any FAQ’s on the challenge sign up page! It’s detailed AF.
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Get in on early bird pricing now! First 72 hours ONLY. So if you are remotely contemplating, just do it. $69.99 for 6 weeks is a steal (trust and believe - I WILL DELIVER).
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You won’t regret it 😉👊🏼 Any questions? I’m an open book, ask below!
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Thank you for trusting me always with your movement/exercise. Let’s DO THIS #dpfitcrew !

😭😭😭😭 Why am I weeping right now???? Se

😭😭😭😭 Why am I weeping right now???? Seriously though, grab me a tissue box byeeeeee.
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HAPPY BIRTHDAY MATTY. Feels like yesterday we were playin beer pong at a tailgate party 🥹 Putting life in fast forward like this makes you realize that absolute gift of time on this earth.
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The memories we’ve made. The paths and roads we’ve traveled. The highs, the lows, and everything in between.
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If there’s one thing I’m more than certain of after the first year of you being a Dad….. it’s that yet again….. you continue to be my most steady rock. You never waiver. You’re always there. You are the high to my low, the calm to my chaos, the fun to my seriousness, the kind to my bitchy bahahah.
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🫶🏻 Happy happy 3-6 to you! Watching you become a Dad has been one of the absolute HIGHS of our relationship/marriage/partnership HANDS DOWN. And I know it has been the biggest adjustment and challenge for us, but you’ve taken it in stride, step by step, moment by moment.
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Kenney Pops and I love you so much. She told me she was gonna be a lil angel tonight 🤣🤣🤣 No wake ups or blow outs just for you 💖 @the_matt_hall

It’s the farmers tan and scorpions for me 🤣😍 SAVE / BOOKMARK THIS FOR THE SPRING CHALLENGE or legit any of your workouts if you need a little dynamic warm up. I know it’s easy to write the warm up off - but this is how injuries happen…. ESPECIALLY on lower body lift days I see it time and time again. - So I figured I’d drop this new one onto the feed and you can reference it during the challenge. Let me know if it’s helpful!
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You’ll see TONS of options for warm ups during the challenge. I have 5 in depth warm up pages in the ebook, 2 warm up options on the FitOn app, and a few warm up options from my Instagram feed - including this new one. PLENTY to choose from.
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The importance level of making sure muscles are fired up and our bodies are ready for impact is 12/10. The MOST important. And it doesn’t have to look exactly like this. There’s a lot of variations of warm ups depending on the type of workout you’re doing. I rotate between 3-4 body preparation routines on the reg.
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If you’re short on time, it doesn’t need to be long - just pick a few and go through a couple passes of each. 30 - 60 seconds.
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1️⃣Worlds greatest stretch
2️⃣Alternating scoops to chest opener
3️⃣Banded lateral walks
4️⃣Double pulse bodyweight squat
5️⃣Shoulder rolls
6️⃣Glute bridges
7️⃣Scorpions (lol to an exercise being called scorpions in my 🦂 filled garage 🤣🤣)
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Think of the warm-up as a closed door. When you leave the door open there’s room for things to get in or slip through the cracks. When you close the door - you essentially are sealing it all up and providing a safe place. In this case - make your body a safe and prepared place for movement.
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Make sense??? Share it with someone who needs it 💕

I know the aesthetic appeal of this video is 0/10

I know the aesthetic appeal of this video is 0/10 in a dark room but I don’t care.
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•7 months ago and the only documentation I have of the one thing we do every single night before bed•
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“Jumping affirmations” as I like to say.
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We jump from one side of the diaper changing table to another and we say affirmations. Or rather…. I say them to her 🤣🤣
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They change every night but the message is the same. I always want her to know:
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She is strong
She is beautiful
She is loved
She is safe
She is resilient
She is capable
She is determined
She is a force
She is soft
She is unique
She is magic
She is powerful
She has feelings
She has needs
She can express herself fully NO MATTER WHAT.
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Overtime….. the bedtime routine has shifted in the sense that - she’s more ALERT!! Sometimes she’s quite literally trying to jump
or squirm off the table.
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Sometimes it’s a full meltdown and I’m shouting affirmations above her cries and Matt’s in the background like “DO WE REALLY GOTTA DO THESE.” And my steadfast answer is yes Matt, yes we do 🥹🤣
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Sometimes we are adjusting the affirmations to whatever kind of day we’ve had. Maybe she needs to be reminded SHE IS SAFE, OR SHE IS LOVED, or ITS OK TO HAVE BIG FEELINGS.
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I know one day she will proudly repeat them back and I’ve never taken my job more seriously as a mama. Because I do always want her to know these things - and truly believe em.
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Note to self: I really need to document the nighttime routine more often 🥹🥹🥹
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Anyway - long winded way of saying….
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Happy International Women’s Day to all the courageous, amazing, kind, driven, smart, badass, resilient, loyal, intentional, the list goes on….. WOMEN IN MY LIFE AND IN THIS COMMUNITY.
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May we rise up and always SHINE OUR MOTHER F***IN LIGHTS PROUDLY 💖 today…. And everyday.

Lunges!! Yay or nay for you?? 👍🏼 OR ❌ ?? T

Lunges!! Yay or nay for you?? 👍🏼 OR ❌ ?? This might be the number one modification request I get during challenges and just workout posts on my feed. And there’s sooooo many varying reasons as to why people don’t like them, but many responses have to do with knee issues, knee injury history, etc. There’s a lot to unpack here so keep reading……
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I always want to first get to the bottom of a generalized “knee issue” response because what does this mean? Did you have surgery? What was your diagnosis? Have you seen a physical therapist? What’s been the history of this knee or both knees where lunges don’t feel good? How is your form while doing lunges? Are you recruiting your glutes or putting most of the weight in the knee / quad. Watching the movement pattern and advising sometimes makes all the difference.
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If you have knee pain while doing lunges, but have never seen a PT or had a diagnosis and you avoid certain exercises so as not to exacerbate the issue…. My advice will always always be….. GO SEE A PHYSICAL THERAPIST PLEASE. So we can rule out any major issues and give you the right tools to possibly get back on track. @docjenfit is an INCREDIBLE RESOURCE ONLINE for this. So get on her platform, app, listen to her podcast… there are so many resources at your fingertips if you are not in a position to see someone in person.
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Now, back to the mods. If you just cannot get down with lunges because you’ve been advised not to or you know for a fact this doesn’t feel good but want to be working similar muscles / similar movement pattern as a lunge… TRY THESE!
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1️⃣STEP UPS
2️⃣SINGLE LEG HIP THRUST
3️⃣SPLIT SQUAT
4️⃣SINGLE LEG GLUTE BRIDGE
5️⃣UP + OVER STEP BACKS
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With the Spring Challenge coming up soon, it’s super helpful to save posts like this in case you need some modifications. So if nothing else, bookmark and come back to it. Let me know if it was helpful!

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