PRAISE YOU (or ME)…Like I Should!

WERQ ITSELF PIMPIN’

I don’t speak enough about myself in my life. My blog is my space to share with you what I’m thinking, feeling, as well new things I’m doing in the arena of health and fitness. I was approached by a writer for FITMAPPED to be interviewed for one of their blogs. This is after being featured in an article in Well + Good last week. I realized that I’m so unwilling to share about my successes that I don’t even have a PRESS page on my OWN WEBSITE! Hello, that says something.

IF YOU BUILD IT, IT WILL COME!

I FINALLY created my PRESS PAGE. You can see all that I’ve done. I’m a top fitness instructor in New York City and despite my education in athletic training, I’ve only been working full time in the industry for 4 years. This is my life’s passion and I know it’s what I’ve come to do. I never thought that sharing my health and weight loss story would shift so many lives and inspire others to share their stories, but it has. I get emails daily asking how I did it, what was my moment and asking for help. My clients have lost thousands of pounds and it all began when I opened up and was willing to share my own story.

YOU ARE THE EXAMPLE

I encourage you that NO MATTER WHAT you’re going through; a break up, a medical issue,   challenges in your job, weight loss to share your story. It will not only free you from the “you’re the only one” feeling to perhaps shifting you to being someone’s hero. YOU my friends have a story to share. What’s your story? I invite you to share it with me below or email it on over!

xxx

D
YOU ARE FIERCE!

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This Week’s WERQ

DGAME ON

It’s a rainy Monday here in NYC, but no matter where you are in the world you always have time to bring the HEAT!

I’m headed to the Avicii concert on Thursday night so the AMAZING Jonathan Carlucci will be subbing my Thursday 6:30PM and Friday 7AM classes at Revolve so that I can enjoy and sleep in! (WHOOHOO! TY, JC!)

Below Is my schedule for the week, join me! If you’re not in the city and you want to WERQ with me you can check HERE to find out how.

All classes are 45 minutes unless starred. Starred classes (*) are 60 minutes.

Monday

7:00AM Revolve, 52 East 13th Street, Body Ride (with weights) Register HERE

9:30AM Revolve, 52 East 13th Street, RIP Ride (with weights)* Register HERE

1:00PM Cycling, TheClub at Hearst Tower

Tuesday

6:00AM Cyciling, Bank of America, One Bryant Park

12:00PM Cycling, Bank of America, One Bryant Park

Wednesday

9:30AM Revolve, 52 East 13th Street, Body Ride (with weights) Register HERE 

5:30PM TheClub at Hearst Tower, P90X*

7:30PM Revolve, 52 East 13th Street, Body Ride (with weights) Register HERE 

8:30PM Revolve, 52 East 13th Street, RIP Ride (with weights)* Register HERE 

Thursday

6:00AM Bank of America, One Bryant Park

7:45AM TheClub at Hearst Tower*

5:30PM Revolve, 52 East 13th Street,  Body Ride (with weights) Register HERE 

 

Friday

 

12:30PM Revolve, 52 East 13th Street,  Body Ride (with weights) Register HERE 

Sunday

6:00PM Revolve, 52 East 13th Street,  RIP Ride (with weights)* Register HERE

xxx

D

YOU ARE FIERCE!

Gettin’ Your ISH Together

My YearYOUR TIME!

It’s Monday, the most common day of the week to start a new. The year is nearly 3/4 over and I want YOU to have your BEST year yet! If there’s anything that you still are wanting in your world…it’s OVER! It’s your time to start thinking, “I GOT IT!” and to make whatever you’re still waiting for to  happen.

IT’S DONE!

Make THIS day the day you do for you. Whatever you want is possible and it starts right now. Write what it is you want as if you’re already there, that you HAVE it. Take 5 minutes to create your vision for your body, your career, your relationship…whatever it is you’re focusing on and make your dream BIG. Let the feeling that you GOT IT flow within you. As this next week passes and you feel like you want to steer yourself in a direction that doesn’t fit with your goal, reread your vision and make a decision that will get you there; go to the gym, don’t eat the cookie, go on the date, ask your boss for that raise…WHATEVER it is THIS is the time to do the work. It’s getting you closer to your dream one step at a time! Remember YOU’RE FIERCE…start livin’ like it!

Below Is my schedule for the week, join me! If you’re not in the city and you want to WERQ with me you can check HERE to find out how.

All classes are 45 minutes unless starred. Starred classes (*) are 60 minutes.

Monday

7:00AM Revolve, 52 East 13th Street, Body Ride (with weights) Register HERE

9:30AM Revolve, 52 East 13th Street, RIP Ride (with weights)* Register HERE

1:00PM Cycling, TheClub at Hearst Tower

Tuesday

6:00AM Cyciling, Bank of America, One Bryant Park

12:00PM Cycling, Bank of America, One Bryant Park

Wednesday

9:30AM Revolve, 52 East 13th Street, Body Ride (with weights) Register HERE NEW!

5:30PM TheClub at Hearst Tower, P90X*

7:30PM Revolve, 52 East 13th Street, Body Ride (with weights) Register HERE NEW!

8:30PM Revolve, 52 East 13th Street, RIP Ride (with weights)* Register HERE BACK ON!

Thursday

6:00AM Bank of America, One Bryant Park

7:45AM TheClub at Hearst Tower*

5:30PM Revolve, 52 East 13th Street,  Body Ride (with weights) Register HERE 

6:30PM Revolve, 52 East 13th Street,  Body Ride (with weights) Register HERE

Friday

7:00AM Revolve, 52 East 13th Street,  Body Ride (with weights) Register HERE

12:30PM Revolve, 52 East 13th Street,  Body Ride (with weights) Register HERE 

Sunday

11:30AM Revolve, 52 East 13th Street,  Real Ride Register HERE

12:30PM Revolve, 52 East 13th Street,  Body Ride (with weights)* Register HERE

6:00PM Revolve, 52 East 13th Street,  RIP Ride (with weights)* Register HERE

xxx

D

YOU ARE FIERCE!

Time to Squash It

Spaghetti SquashSUBBING IT IN

I wasn’t sure what I wanted to eat today and I decided to take a tour of Whole Foods and see what called my name. I wanted something “carby” for breakfast, but I wasn’t feeling oatmeal and I thought…”Oh, sweet potato”. I roasted one for breakfast, mashed in a 1/2 teaspoon of coconut oil and went to town.

That’s not what this story is about, though. When I turned around I saw my FAVORITE fall food…the SPAGHETTI SQUASH! I absolutely LOVE it! It’s such a great substitute for a heavy pasta dinner and you can dress it any way you like (mine is with a bit of simple marinara). If you’ve never had it here’s  how you cook it:

STEP 1

Preheat oven to 375 degrees. With a small sharp knife, prick squash all over. Place on a rimmed baking sheet and roast until tender when pierced with knife, about 1 hour 20 minutes, flipping halfway through. When cool enough to handle, halve lengthwise and scoop out seeds. Scrape squash with a fork to remove flesh in long strands.

STEP 2

Dress it how ever you like. A little olive oil and grated cheese. My favorite is dressing it with a simple marinara…this is the eater’s choice.

I’m baking mine now so I can eat it as soon as I’m home from class. Preparation is KEY my friends!

I hope you enjoy this FIERCE fall favorite of mine!

xxx

D
YOU’RE WICKED FIERCE!

Hump Day: Let’s Shake It!

I'm STILL posting these until they manifest on my ears!

I’m STILL posting these until they manifest on my ears!

(T)WERK IT!

I’m STILL reeling from all the Britney! I’m giving you some new tunes to supplement that track with. You can still keep it on REPEAT, but these songs will be some that you can add in when you need a change of pace. Keep the Brit for hills, your hard sprints and in moments where you’re envisioning yourself in your teeny bikini (Shout Out!) I love how much music can inspire us to work hard, push deeper and shake a tail feather. May these beats bring a deeper sweat to your workout this week!

SHAKE IT!

  • Belly of the Beast (feat Elan) – Finch & Infuze
  • Excuse My Rude – Jessie J
  • Bust It Wide Open – Lil WII xCrizzly
  • Wrecking Ball (Matt Nevin Mix) – Miley Cyrus
  • Dirty Talk – Jason Derulo
  • We Go Down – Krewella
  • Pride – U2 vs Tiesto
  • Slow Down – DJ Snake x Yellow Claw x Spanker
  • Sweet Thing – Mary J. Blige

MUCH LOVE!

xxx

D

YOU”RE WICKED FIERCE!

Tunesday…& It’s ALL about Britney!

WORK BITCH!SHE’S BACK!!!

I’m totally hooked on the new Britney track “WORK B#*%CH“! You guys, it’s SO good and perfect for a workout jam. It also has a FIERCE message that you gotta WORK for what you want, DUH. Focus on whatchu want and get after it. Today is YOUR day. Put this baby on your iPod and press REPEAT. I won’t diminish the awesomeness of this experience with loads of other tunes. I’ll let you savor it and give you a FULL list of hits tomorrow! YOUR WELCOME!!!

THE CHORUS:

You wanna hot body
You want a bugatti
You wanna maseratti
You better work bitch
You want a lamborghini
Sip martinis
Look hot in a bikini
You better work bitch
You wanna live fancy
Live in a big mansion
Party in France

You better work bitch
You better work bitch
You better work bitch

xxx

D

YOU A FIERCE, B*%$H!

How Much Is TOO Much (Food)?

Jumpin' Fish: Be UniqueMORE IS TOTALLY NOT MERRIER

As a fitness instructor and personal trainer how I would LOVE to say that if you work out an hour each day the pounds will fall off or even stay away, but that simply NOT the case. Exercise is just a small part (I tell my clients 10%) of the weight loss. There’s a MUCH larger factor and it’s WAY more important in your overall health and that’s what you put into your mouth, Duh!

WHAT?

There is NO “typical” workout, but to give you an example, a person who weighs 150 lbs and is running at 6.0 MPH will burn approximately 600 Calories in ONE HOUR. Did you know that’s just the amount of calories in ONE McDonalds Quarter Pounder with Bacon and Cheese? So, if there are two people, one runs eats the McDonald’s burger and another who choses not to eat that burger and didn’t run at all…the net net is the same. Does that make sense? The effect of not eating the burger or running for an ENTIRE HOUR and eating the burger is mathmatically the same (now this doesn’t factor in benefits to the musculo-skeletal system or ill effects of the burger, just the math, people).

SO many times I hear students and clients saying, “working out makes me SO hungry!” and YES it should if you’re doing it correctly, but the choices you make are so very important. Fruits and veggies are not only crucial to the diet for nutritional purposes, but they help to make the body feel full without an excess of calories.

HOW MUCH IS TOO MUCH

Calories BurnedI’ve done this for you before, but here’s the deal. First you need to know the answer to the question, what is a Calorie? A Calorie is a unit of energy. It’s the energy that it takes to raise 1 kilogram of water one degree Celcius. It’s a bit technical, but the takeaway is that a Calories is ENERGY! To lose one pound of fat you need to burn 3500 Calories. This is a BIG number to lose one pound and more effective and efficient to decrease your Caloric intake with food than Caloric output with exercise. I teach 20+ classes per week and if I’m not mindful with what I eat I can easily pack on the pounds (sad but true)!

To get the full story on how to calculate YOUR numbers of how many calories you need to eat per day click HERE!

If you’re interested in working with me to help you find your ideal weight you can find out how to do that HERE.

Have an amazing day!

xxx

D

YOU ARE FIERCE!