NEW YEAR! YOU READY?

DGP_9828FIT FIERCE MIND & BOD
I’ve been getting loads of questions about my competition training. The #1 question I’m getting is “What’s your diet?” The number one thing I’m focused on right now is getting enough protein in my diet to build muscle, I also read that an important research proves that zinc helps so I’m concentrating on that right now. My calories are between 1300-1400 each day. I’m in the building phase right now and clean eating is key.
THE ISSUE
Over years of coaching clients on nutrition the number of people who are not only over eating, but over carb-ing is overwhelming. Getting your macros in line is key. Macros are the large nutrient groups; proteins, fats and carbs. There is SO much sugar in our U.S. diet and sugars are carbs. The sugar coupled with your morning bagel, pasta dinner, side of rice etc. add up to excess weight and inflammation in the body.
FIX IT
I highly recommend tracking your food. It will make you aware of what and how much food you’re putting in your body. I use the app MyFitnessPal. MFP allows you to enter your food and tells you what your countdown to your macro goal is as you enter food throughout the day. The first day I started a couple of years ago I was over my sugar goal for the day by 10AM! Even being so well versed in nutrition my actions weren’t in line with my goals. As with anything, you have to stay committed and actually log your food to keep you Getting FIERCE!
MY GOALS
Right now I’m eating 55% protein, 25% carbohydrates and 20% fat. For my caloric intake it equates to 199g protein, 90g carbs and 32g fat. You can set your goals in MyFitnessPal and educate yourself on what you’re actually eating each day and if it’s eating for your goals. Also, if you join MFP, be sure to follow me. DFierce1502 is my user name! You know it’s always good to have an accountability partner and we can help each other meet our goals.
FIERCE MIND
I will let you know the “secret”…get a peace of mind. The easier you are on yourself in this process the easier it will be. I will be hosting weekly meditations on Friday evenings at 6PM. To learn more and register for Fridays in January scroll down.
WORK IN PROGRESS
I’ll be posting my weekly photos leading up to the competition (April 1st)…scroll down to see my progress.
Week I: December 12th 128.2 lbs

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 WEEK III: December 28th 127.9

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THURSDAY 12/29
  • 7:30AM Team Cycling, SWERVE21 West 46th St., Register HERE
  • 12:30PM Team CyclingSWERVE,21 West 46th St., Register HERE

FRIDAY 12/30

  • 5:30PM Team Cycling, SWERVE30 West 18th Street Register HERE

SATURDAY 12/31

  • 9:15AM 60 MINUTE Team Cycling, SWERVE30 West 18th Street Register HERE

IMG_7825MONDAY 1/2

  • 5:30PM Team CyclingSWERVE, 30 West 18th Street Register HERE
  • 6:30PM Team CyclingSWERVE, 30 West 18th Street Register HERE
TUESDAY 1/3
  • 6:30AM Team Cycling, SWERVE21 West 46th St., Register HERE
  • 7:30AM Team CyclingSWERVE,21 West 46th St., Register HERE

WEDNESDAY 1/4

  • 6:00AM Team CyclingSWERVE, 30 West 18th Street Register HERE
  • 5:30PM Team CyclingSWERVE,21 West 46th St., Register HERE
  • 6:30PM Team CyclingSWERVE,21 West 46th St., Register HERE

15725522_10211781732681471_1094547027_oMEDITATE WITH ME

Fridays in the month of January I’ll be hosting small group (6 person) 60 minute Tibetan Healing Bowls meditation. This is a tradition that is thousands of years old that allows sound and vibration to flow through your body allowing restoreation to the body’s natural state of peace and ease. All you need to do is lay and be, the bowls will do the rest.

Please wear loose fitting clothing with no buttons or zippers. Make sure to drink water throughout the day in preparation.

This class is open to all meditation levels.

To reserve your spot click HERE.

Let’s make this our best year yet TOGETHER! #GETFIERCE.

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