Danny Cray Fitness

05/29/2026

Hey friends! ☀️ My first product “1-On-1 Coaching” is now live! 🔥 Here I am aiming to create as close to an In-Person Training experience as possible. 💯 No more guesswork & distractions.. I will simplify this process and give you the expert guidance you need to get the real life-changing results you desire! 👏🏼 Time to take back control of your life and achieve your goals! It starts now, I’m here when you’re ready.. Let’s go! 🚀
What’s included ⬇️
•Initial Consultation & Assessment ✔️
•Custom Training Program & Meal Plan 💪🏼🥗
•Lifestyle Coaching & Coaching Calls 💥
👉🏼Follow the link below or message me “Get Started” for more details! ⬇️ https://www.trainerize.me/profile/dannycrayfitness/?planGUID=768857080ee24109922f7fde85f62c0f

03/13/2026

🚀💯💪🏼

03/09/2026

👉🏼 Do you meditate for your overall health and well being? (Mind, Body, Spirit) 🧘🏻‍♂️
▫️ For many years I practiced formal meditation as pictured here for 10-20 min daily 🏝️
🔹 What I found from my experience was that you do not need to sit on the floor cross legged daily to achieve this desired “state of being.” (Although I’m grateful for the experience and you can still do this) 😅
🔸 Meditation can be done at any time of the day whether it be traditional, walking, driving in the car, or while exercising.. 💯
▫️ You can ALWAYS be in a state of meditation! It is a mental and spiritual state of practicing mindfulness and awareness that manifests through body!
▪️ It’s a clearing of the mind, being able to direct awareness to your breathing, different areas of the body, your thoughts, your perspective, your attitude, and self image.
🔹 It is a place where you connect with who you truly are and who you were created to be. It is a place of renewed faith, belief, energy, strength, focus, hope, vision, and love.
🔸 When we achieve this stillness and let go of all the negative things that are weighing us down and give them up, we can achieve peace ☮️ 🙏🏼
▫️ Today meditation for me is aiming to be in this “state of being” every single day. ☀️
▫️ If my peace is disrupted, I make a priority to quiet the noise before it gets too loud and I reflect, I become more aware of my thoughts, of recent events and I make a conscious effort to clear my mind. When I think the world is ending and I’m seeing things negatively or less than they could or should be, I am typically seeing things and myself in the wrong light. 💡
🌴 I hope this serves you well and finds you in good health 💪🏼 Next Time 🚀

01/23/2026

➡️5 Quick Tips To Improve Your Pull-ups 🚀
1️⃣ Warmup with a few sets of Dead Hangs and Lat Pulldowns for proper activation 💪🏼
2️⃣ Let your body pull-up to and lower from the bar naturally, do not overthink your technique 💯
3️⃣ Dead hang and pause at the bottom between each rep and pull as high as you can, do not rush and use partial range of motion ✔️
4️⃣ Avoid shrugging into your neck, maintain a strong chest up posture 👏🏼
5️⃣ Be mindful of your breathing! You should have a consistent rhythm between each rep 💥
-NEXT TIME 💭

10/31/2025

Let’s Talk Nutrition 🍱 Firstly, my approach is to keep things as simple and realistic as possible.. 👏🏼 I understand we all have busy lives, families, careers, responsibilities and challenges.. it’s never ending 😅 But at the end of the day, we must decide what our priorities are 🙏🏼 If you want to be at your best, for yourself, your family, your community, and beyond, we MUST make time for our well being in all ways 🙌🏼 If you’re alive, whether conscious or unconscious, you’ve made a decision that amongst life’s challenges and hardships, it’s worth living.. Love is greater than our problems.. so let’s not just live, let’s THRIVE! You deserve it and everyone around you will grow and be better if you are.. it’s the most unselfish thing you could do! ❤️💪🏼
🛑 Stop counting calories and obsessing over what you eat and do this 👇🏼
1️⃣ Eat 5-6 meals per day (3 meals & 2-3 snacks) spaced 2-3 hours apart 👍🏼
2️⃣ Each meal contains a lean protein, a starch carb, and a fiber carb 🥗
3️⃣ A few sample meals would be ⬇️
🎯 Breakfast: Egg white spinach omelette with a side of cinnamon oatmeal 🍳
🎯 Lunch: Grilled fish tacos on whole wheat tortillas with red cabbage & lemon 🌮
🎯 Dinner: Baked chicken breast on a bed of rice and sautéd asparagus 🍲
4️⃣ Listen to your body and use repeatable measurements to gauge your portions.. weigh yourself on an empty stomach daily to see any fluctuating. How are your energy levels and performance in the gym? Be aware and take mental notes.. if the scale is going in the wrong direction, increase or decrease portions and or increase activity levels.
5️⃣ The combinations are endless when you understand this structure! 🚀 Once you get to where you want to be, you can have even more flexibility. Then if you ever find yourself getting off track, you know how to tighten things back up 💯 Till next time 💭💪🏼

10/13/2025

Are You Building Positive Healthy Habits Today? 🤔Thoughts ➡️ Actions ➡️ Habits 💯 If You Can Change a Habit, You Can Change Your Life… 🙏🏼 Let that sink in… 💭 We are all capable of changing a habit.. Good or bad.. Many things in life are out of our control.. But we control how we respond.. We create structures and disciplines in our life that give us Freedom and allow us to live more abundantly! 🙌🏼 What a beautiful thing! 👏🏼 An example would be how you don’t even think about brushing your teeth, you just do it because you’ve been doing it for so long 🦷 Strength Training And Healthy Eating Can Become the same thing… 🍏💪🏼 It takes a bit of time and discipline to build a habit worth having, but soon it will be an afterthought and apart of who you are 💥 Growing you each and every day 🌳 Another example would be “How do I see myself, the world, and my place in it?” Am I listening to lies about myself that are tearing me down.. or am I listening to truth and thinking Positively? It’s a Choice. It’s a Habit. Build the right ones! 🍱 💭🙏🏼

10/08/2025

What’s up guys 💥 I’m Hitting some Deadlifts today and I wanted to Coach you through this Powerful Exercise with 5 Quick Tips that Will Give You More Confidence the next time you approach the bar 💪🏼
1️⃣ Place your feet at about shoulder width apart or slightly closer.
2️⃣ Bend over and grab the bar in an overhand position just outside of your legs. The bar should be touching your shins or slightly in front.
3️⃣ Pull yourself into position by tucking your chin, pull your chest up, straightening your low back, slight bend in the knees, with feet flat on the floor and toes pointing straight forward or slightly turned out.
4️⃣ Now take the slack out of the bar and pull the weight straight up your legs by fully extending your hips and knees forward while keeping your back straight, chest up, and chin tucked. Completely lock out, stand straight up and pause at the top.
5️⃣ Then in a controlled drop, maintain your posture, lower the bar straight down your legs by shooting your hips back and slightly bending your knees and returning the bar to the starting position. Pause at the bottom as well between each rep so you are not bouncing or using any momentum… and..
BOOM 💥 There you have it! Start Here and you will be One Step Closer to Unlocking the Hip Hinge Movememt Pattern and Becoming the Strongest Version of Yourself! Let’s Do It! 💯😎💪🏼
➡️ DM “Get Started” for a Complete Training Program 🚀

09/30/2025

Hello friends, I come to you as I reminisce on my fasted morning cardio days in sunny South Florida ☀️🌴🌊 I really miss the sunshine state in so many ways but I love being back home in the Midwest 🏡 It’s truly bittersweet ❤️ Anyhow, I am looking to build my clientele and I would love to get the conversations going on where you’re at in your health and fitness journey.. and the best way to get you where you want to go💥 You are worth not putting this off any longer.. The time is now! Give me the honor of showing you an entire new perspective, and how to plug these amazing new habits into your life.. freeing you up to be the best version of yourself you can possibly be! 🙏🏼 I will invest in you if you are willing to invest in yourself. 👊🏼 I want to see your transformation all the way through. I will give you the expert guidance you need 💥 ➡️ DM me “Get started”, and we will set up a free consultation to get to know each other and discuss your goals.. then I will take over from there.. a full workout plan, meal plan, and winning lifestyle habits that will set you up for success! Let’s take that next step together! 🦶3, 2, 1 💨

09/17/2025

This shot was in October 2019 in Cape Coral Florida 🌴 We left everything we knew in search of a better life. I lived at home and had most of the day to focus on my passions and enjoy all the sunshine state had to offer ☀️💪🏼 In the height of the pandemic, my lovely fiancé and I moved back home to a loft in the heart of downtown STL ❤️ Now being on our own and supporting a family, theres not near as much time to focus on your passions.. and transitioning from beach life to city life is an adjustment 😅 (Wouldn’t change it for the world 🌍) Fast forward to now and we have a beautiful one year old daughter named Sophia 😇 I took an entire year off of training and set my passions aside so I could focus on my family and not loose sight of this incredible blessing and opportunity that I’ve been gifted 🙏🏼 I wrestled with what path I was truly destined to take. Let’s see who I really am without this in my life. If what I wanted wasn’t what was meant to be then I was willing to sacrifice it. I found that after that time, my heart was still there. I want to share what I believe to be true health and fitness (mind, body and soul) with others and use my talents to help them grow in every way 💪🏼 Though I can be very social, I’m naturally more of an introvert and I’ve made the mistake of isolating myself too much at times. Through my own childhood traumas, I had to learn at a young age to be strong and comfortable alone.. I looked up instead of down, and turned to hard work instead of drugs.. Basketball and fitness was a way out.. But we were not made to do this alone.. I’d love to connect more with my friends and family and grow together on this crazy journey called life 🛣️ I’m excited to see what the future holds 💥 Until Next time 💭

09/08/2025

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