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

image3-3image1-8image2-5

 WEEK III: December 28th 127.9

image1image2image3

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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MY FITNESS COMPETITION: I GET IT IF YOU DON’T GET IT. IT SEEMS SHALLOW & DOUCHEY! HERE’s MY WHY.

DGP_9828WHAT’s THE POINT?
I totally understand how shallow it looks for me to be competing in fitness competitions. I thought the same when I was on the outside looking in. When I began this journey 2 years ago for my first show I didn’t commit to “look hot” I did it to prove to myself and to my students that you can always get better physically no matter what your starting point. I thought that was going to be my lesson. I thought that I would prove to everyone around me that the body is an amazing tool (which it is). I thought that it would be challenging, but didn’t know to what lengths I’d have to sacrifice. All of my thoughts were validated and those lessons learned, but it was not my big takeaway.
A LONG JOURNEY
I trained for seven months. I was in the gym every single day building muscle. I made each and every meal adhering to my macros (proteins, fats, carbs). I didn’t drink alcohol and guzzled gallons of water a day. In contrast as show day neared I wasn’t drinking any water and I was sweating any water that was left in my body out for 30 minutes in a 175 degree box and not eating any carbs. I was literally taking my body to it’s ultimate limits. From THIS place where I was most depleted and vulnerable I learned what I was meant to. I wrote it best here in and excerpt from  a piece I wrote for The Sweat Life :

I was in a dress rehearsal for a fitness competition (to set the scene, it was girls strutting their stuff DGP_0041in their bikinis and heels while being judged by our coaches). I had trained for months, I looked amazing, but all I could think as I walked (you can’t call what I did a strut, more a sulk) was “I’m not good enough”. I was comparing myself to everyone around me, feeling shame, instead of standing tall and loving and appreciating the body I had created. I walked all the way home, hyperventilating and crying. I wondered how I gotten back to this place — and this time it was worse because I wasn’t the wrong size for my body any longer, but it felt that way. I had no idea how I was going to step on that stage in two days time. 

When I got home to my apartment, looking a mess, I began to breathe. I realized that this was the best possible thing that could ever have happened FOR me. There was a part of me inside that still didn’t feel good enough, even in a time where I had given my everything. It was revolutionary for me, knowing that I still had this inside of me. I thought I had gotten over it, accepted and loved myself, but I still had work to do.

The next morning I hit the gym, threw on my 7-inch sparkly heels, whipped off my t-shirt, and cranked Beyonce. I walked (or shall I say strutted, because it was FIERCE) like I never had before. I remembered that I was here on this earth to be something special. That giving in to crappy thoughts will never get me anywhere but looking like a hot mess walking down NYC streets. I had to pick myself up and remember why I had started this journey in the first place — and that was to be an example to my students, that there’s always room to improve, and you can always best your best.

130A8634IT’S A NEW DAY
I remembered why I started, but what I learned is that I AM enough no matter what size my body is. For me this is a challenge is different this go-round. I’m not competing to get onstage as I did last time. This time I want to WIN. I know what it takes and I’m committed to giving it my ALL. Last time I was a HUGE B^%#! Anytime anyone asked me how I was my response would be, “Sore and hungry.” No joke, I was zero fun to be around. This time I’m doing it with grace and ease. I have a deep meditation and yoga practice that I believe will help with the “sore and hungry” moments. I am grateful to have a healthy body that I can push with intense diet and training. April 1st is GAME DAY…here we go TEAM (because it takes a village!)
I’ll be posting my weekly photos. Week I: December 12th 128.2 lbs
YOU WANNA #GETFIERCE WITH ME?
TUESDAY 12/13
  • 6:30AM Team Cycling, SWERVE21 West 46th St., Register HERE
  • 7:30AM Team CyclingSWERVE,21 West 46th St., Register HERE

WEDNESDAY 12/14

  • 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

THURSDAY 12/15

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

FRIDAY 12/16

  • 6:00PM SMALL GROUP Healing Bowl Meditation, 35 East 10th Street, 6E, Register HERE
SATURDAY 12/17
  • 8:15AM 60 MINUTE Team Cycling, SWERVE30 West 18th Street Register HERE
  • 9:30AM Team CyclingSWERVE, 30 West 18th Street Register HERE

LET’S #GETFIERCE TOGETHER!

GO ALL IN…#GETFIERCE

IMG_2019GET STARTED
People ask me how I got into this industry and yes I have a great story; former athlete, exercise science major, gained all the weight, worked in corporate America, lost all the weight, started a biz, living the dream (or rather a dream in progress). What I share when I’m asked how to get into fitness as a career  or to lose weight it’s the same answer, “You need to get started and you need to go all out.”
To me GET FIERCE. is all about living as a whole and getting real. I know first hand that losing/gaining weight (no matter what the goal) won’t make a person happy. Getting to a number means nothing. On any given day we can look ourselves in the mirror and think I look horrible or beautiful and it has NOTHING to do with the reflection in the mirror and everything to do with the feeling that lies inside.
I know the rules of losing weight, building muscle. I know how to get people physically where they want to go, but that’s not why I do what I do and that’s not my goal for myself. It’s great to fit into a dress, but that dress is only a temporary “fix” or high. My goal in teaching and training is not only to shift the physical body which is a great and powerful result, but to help people learn how to find peace within themselves. THAT’s the goal!
This is the part I’m talking about when I say you need to go all in. When I started training myself I got a body that looked the part, but I still wasn’t happy inside. I started reading more books, taking more courses, getting even fitter in the process, but still I wasn’t happy. I had to learn, to search and be open to the answer and that was when I found my meditation practice. When I began to delve into myself I found my contentment and now know that it starts within. Meditation has transformed me and my training process. If I had been going half ass I would have spent years training my body not realizing that there was something missing to my process, but giving my all to my game I realized that I wanted more and I had to find that.
Whatever you want, whatever you’re working for, commit to the process. Learn wholly, to grow with no expectations and to surrender to the process. Trust that it is all working out exactly as it’s meant to.
Come #GETFIERCE with me this week…and meditate with me next Tuesday.
early Swervin'TUESDAY 11/29
  • 6:30AM Team CyclingSWERVE21 West 46th St., Register HERE
  • 7:30AM Team CyclingSWERVE,21 West 46th St., Register HERE

WEDNESDAY 11/30

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

THURSDAY 12/1IMG_7882

  • 7:30AM Team CyclingSWERVE21 West 46th St., Register HERE
  • 12:30PM Team CyclingSWERVE,21 West 46th St., Register HERE
SATURDAY 12/3
  • 8:15AM 60 MINUTE Team CyclingSWERVE30 West 18th Street Register HERE
  • 9:30AM Team CyclingSWERVE, 30 West 18th Street Register HERE

GIVE GOOD FACETUESDAY 12/6

  • 6:00PM SMALL GROUP Healing Bowl Meditation, 35 East 10th Street, 6E, Register HERE

 

LET’S #GETFIERCE TOGETHER!

TODAY IS THE DAY

early Swervin'WHY WAIT?
What is it that you’ve been wanting? Is there a job, a dollar amount, a relationship, a body that you’ve been dreaming of? It’s time to take action. Yes it takes discipline and determination to get where you want to go, but if you set your mind right and make every decision you make in that direction you WILL get there. No matter how many times you “fail” it is getting you closer to that dream. Every failure helps clarify the desire, it sets the path to get us where you really want to go.
This is a brand new week, I challenge you to wake up each day with a vision of how you seeing the day play out. You crush your workout, you’re productive at work, you eat healthfully and have meaningful connections throughout the day…whatever the steps are that will get you to your goals, see it clearly.
Last weekend I had the pleasure of becoming a certified meditation teacher. It truly brought me an inner bliss and knowing that everything is perfect, that nothing but me can shift my perspective. I now start my days off with a morning meditation to help me find my center and guide me through my day. Whatever it takes for YOU, I invite you to do this week. If it helps to start your day out with me, well you have 3 chances to do just that!
Check out my schedule for the week below.
image2MONDAY 10/24
  • 5:30PM Team CyclingSWERVE30 West 18th Street Register HERE
  • 6:30PM Team CyclingSWERVE, 30 West 18th Street Register HERE

TUESDAY 10/25

  • 6AM Team CyclingSWERVE21 West 46th St., Register HERE
  • 7AM Team CyclingSWERVE,21 West 46th St., Register HERE

 

WEDNESDAY 10/26image4

  • 5:00AM Team CyclingSWERVE30 West 18th Street Register HERE
  • 6:00AM Team CyclingSWERVE, 30 West 18th Street Register HERE
  • 5:30PM Team CyclingSWERVE21 West 46th St., Register HERE
  • 6:30PM Team CyclingSWERVE,21 West 46th St., Register HERE

THURSDAY 10/27

  • 7AM Team CyclingSWERVE21 West 46th St., Register HERE
  • 12:30PM Team CyclingSWERVE,21 West 46th St., Register HERE

Screen Shot 2016-06-28 at 9.22.12 PMFRIDAY 10/28

  • 5:30PM SMALL GROUP Healing Bowl Meditation, 35 East 10th Street, 6E, Register HERE
SATURDAY 10/29
  • 8:15AM 60 MINUTE Team Cycling*SWERVE30 West 18th Street Register HERE
  • 9:30AM Team CyclingSWERVE, 30 West 18th Street Register HERE

LET’S #GETFIERCE TOGETHER!

IT STARTS WITH ME AND YOU

HEARTLOVE IS THE WAY

When challenging situations come about I choose to give gratitude for all I have; for the body I live in, for so many wonderful people in my life and for a career I absolutely adore.  Being angry, being fearful, worrying about what’s next is the easy thing to do, but it’s also a horrible way to live.

When I heard about what happened over the weekend I immediately sat for a moment to send love to all the people effected, but my greater attention went to whomever (at the time we didn’t know) performed the act. That may seem totally mental to read, but think about it. So many people send positive vibes, prayers, love, whatever YOU call it, to the victims, but the person who needs the love is the one who committed the act. I know, I was blown away the first time my teacher shared this was her practice. I thought, “I’ve never thought about it that way.” It made so much sense to me. I can’t breed change with more hate or anger, but if I send love to healing the heart of someone who could feel so much hate and anger it would energize the world in a positive way.

There are many ways to look at all situations, this may not feel right to you, but I wanted to share my way with you. I believe that the more LOVE we spread the greater shift we can create in the world.

Take an hour for YOU this Friday and come meditate with me during a Tibetan Singing Bowl Healing session. Below is my full schedule for the week. In MAGENTA are the classes I’m taking if you wanna join me!

image2WEDNESDAY 9/21

5:30PM Cycling, SWERVE, 21 West 46th Street, Register HERE

6:30PM Cycling, SWERVE, 21 West 46th Street, Register HERE

THURSDAY 9/22

7:00AM Cycling, SWERVE, 21 West 46th Street, Register HERE

12:30PM Cycling, SWERVE, 21 West 46th Street, Register HERE NEW(ish) CLASS

4:00PM MODO Yoga

Screen Shot 2016-06-28 at 9.22.12 PMFRIDAY 9/23

8:30 Dance with Patricia Moreno at Gibney Dance

9:30PM MODO Yoga

12:30PM Cycling with Skyler at SWERVE Flatiron

5:30PM GET FIERCE. MEDITATION, 35 East 10th St, 6E. Register HERE

SATURDAY 9/24

8:15AM SWERVEsixty, SWERVE, 30 West 18th Street, Register HERE 

9:30AM Cycling, SWERVE, 30 West 18th Street, Register HERE 

12:30PM Cycling with DREW at SWERVE MDTWN

2:00PM MODO Yoga

MONDAY 9/26Dyan NEW headshot

9:30AM MODO Yoga

5:30PM Cycling, SWERVE, 30 West 18th Street, Register HERE

6:30PM Cycling, SWERVE, 30 West 18th Street, Register HERE 

TUESDAY 9/27

6:00AM Cycling, SWERVE, 21 West 46th Street, Register HERE

7:00AM Cycling, SWERVE, 21 West 46th Street, Register HERE

4:30PM MODO Yoga

WEDNESDAY 9/28

5:00AM Cycling, SWERVE, 30 West 18th Street, Register HERE 

6:00AM Cycling, SWERVE, 30 West 18th Street, Register HERE

5:30PM Cycling, SWERVE, 21 West 46th Street, Register HERE

6:30PM Cycling, SWERVE, 21 West 46th Street, Register HERE

 

If you’ve never take a SWERVE class before shoot me a line and you’ll be my guest! Remember to #getfierce when you’re sharing love or sweatin’ it up!

GOALS…#SWERVEgoals

IMG_1628TEAMWERK

I’m big on setting goals. I like having something to work for and I get there more easily and with a deeper focus when I know I’m supported by others. This month at SWERVE we set individual goals as a team. We are holding each other accountable this month to become better for ourselves and for each other.

I’ve committed to getting at least 6 hours of sleep a night with my u shaped body pillow. I know that that’s a minimal amount of sleep, but I typically get 3 – 5 hours, so this is an exponential improvement. Another goal I set is to take 3 yoga classes a week. My body needs to stretch and open after all the riding and lifting in my daily workouts. We’re already  1/3 of the way through the month and I’m loving the way I feel with all of the sleep and yoga. I’ve included my yoga schedule below in pink if you want to join me. I’m not going to be inviting you to sleep with me, sorry!

Think about what you want YOUR goals to be. You can post your commitment in the comment section and when you have capture your accomplishments in photo on social media hashtag #SWERVEgoals.

IMG_7749MONDAY 9/12

9:30AM MODO Yoga

5:30PM Cycling, SWERVE, 30 West 18th Street, Register HERE

6:30PM Cycling, SWERVE, 30 West 18th Street, Register HERE 

TUESDAY 9/13

6:00AM Cycling, SWERVE, 21 West 46th Street, Register HERE

7:00AM Cycling, SWERVE, 21 West 46th Street, Register HERE

4:00PM MODO Yoga

5:30PM SWERVE with Simon

WEDNESDAY 9/14IMG_7882

5:00AM Cycling, SWERVE, 30 West 18th Street, Register HERE 

6:00AM Cycling, SWERVE, 30 West 18th Street, Register HERE

5:30PM Cycling, SWERVE, 21 West 46th Street, Register HERE

6:30PM Cycling, SWERVE, 21 West 46th Street, Register HERE

IMG_8033THURSDAY 9/15

7:00AM Cycling, SWERVE, 21 West 46th Street, Register HERE

9:30AM FitWeek at The Fhitting Room

12:30PM Cycling, SWERVE, 21 West 46th Street, Register HERE NEW(ish) CLASS

4:30PM MODO Yoga

FRIDAY 9/16

12:00PM MODO Yoga

5:30PM GET FIERCE. MEDITATION, 35 East 10th St, 6E. Register HERE

SATURDAY 9/17

8:15AM SWERVEsixty, SWERVE, 30 West 18th Street, Register HERE 

9:30AM Cycling, SWERVE, 30 West 18th Street, Register HERE 

11:30PM SWERVE with Jamey

2:00PM MODO Yoga

IMG_7993GET FIERCE. MEDITATION

To set up a private session or small group email me for my schedule in NYC .

Tibetan singing bowl meditation is a tradition that is thousands of years old that allows sound and vibration to flow through your body allowing restoration 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.

See you in class!

x

D

WHY I MEDITATE & HELPING YOU DO THE SAME

IMG_7993WHEN IT BEGAN

There was a time about 6 years ago when I thought that only tree hugging hippies and yogis meditated. I was born outside of Boston, but I’m a New Yorker at heart. I teach 15 classes a week and am up from the wee hours of the morning until Fallon comes on at night. To sit and be still yet alone quite my mind seemed an impossibility.

The first time meditation was brought to me I was in LA with my dear friend and fitness mentor. She suggested I do a meditation for manifesting. It was a 20 minute guided meditation. I made it through about 10 minutes. Event though I didn’t even get half way in I still felt amazing…like I was floating, but at the same time  grounded and more connected to everything than I had ever felt before.

Meditation is an individual process and you can make it your own. What works for me has shifted over the years. I found Tibetan Singing Bowls last summer and shortly thereafter was trained as a certified practitioner through the Atma Buti School. For me the vibrational healing qualities resinate with my soul. The first time a bowl was ever placed on my body my teacher played a bowl on my heart chakra. Tears immediately started flowing from my closed eyes. I wasn’t sad, I wasn’t happy, I just felt free, like some huge weight had been lifted and my heart was bursting with joy. I knew I needed to experience this at a deeper level and once I did I wanted to share it with everyone around me.

This summer I’ve been bringing my bowls to the beach and holding mediations by the ocean. It’s the most glorious way to start the day. Beginning this fall I’ll be hosting small group meditations every Friday in order to share all that I love about sound baths and meditation.

Below are details on location and how to register. If you want to set up a private session contact me directly.

Screen Shot 2016-06-28 at 9.22.12 PMSMALL GROUP (4) TIBETAN HEALING BOWL SCHEDULE

5:30PM Friday, September 9th Register HERE

2:00PM Saturday, September 10th, A Day of Healing (Charity Event) Register HERE 

5:30PM Friday, September 16th Register HERE

5:30PM Friday, September 23rd Register HERE

5:30PM Friday, September 30th Register HERE

5:30PM Friday, October 7th Register HERE

These are 50 minute sessions open to all meditation levels. Please wear loose fitting clothing with no buttons or zippers. Make sure to drink water throughout the day in preparation.