THE FINAL COUNTDOWN

LIVE FHITTHE TIME IS NOW!

I wrote two weeks ago that a change is coming. Well, My FIERCE Friends, now is the time to share. Next Saturday, November 14th will be my last class at The Fhitting Room.

GRATEFUL

My time with this amazing group of FHIT pros will be time I’m forever grateful for. I appreciate all I have learned in this space and the outstanding clientele I have had the privilege of working with. There is nothing I would change about this past year and you should know that this group of people will forever be a part of my fHamily.

TRUTH and FOCUSMe and D WED Nites

Human nature is tricky. We want answers to questions, we want to make sense from what’s happened…we want reason. I know you’ll want to know “WHY?”. I don’t have an answer for you. I love TFR, but changes were made. Instead of focusing energy on the “why” I invite you to bring joy to the “what’s next”. The answer to that I will have for you soon, I promise! Focus on that excitement and remember that without change in circumstance there is never as much growth as when you are forced to make a shift.

THE NOW

I can’t wait for this week to share in my excitement and celebrate you all at TFR. Monday morning, Wednesday eve and Saturday I will be swingin’, thrustin’ and you know there’s always a lil twerkin’ in YOUR honor. Thank you for the past 16 months and all of the bliss you’ve brought into my world. I’m forever grateful. Now go sign up!

The Fhitting RoomMONDAY 11/9

6:00AM Signature FHIXThe Fhitting Room (w/Carlos) 31 West 19th St, Register HERE

7:00AM Signature FHIXThe Fhitting Room (w/ Dennys) 31 West 19th St, Register HERE

TUESDAY 11/10

5:30PM Team CyclingSWERVE, 30 West 18th Street Register HERE

6:30PM Team CyclingSWERVE, 30 West 18th Street Register HERE

WEDNESDAY 11/11IMG_3828

5:00AM Team CyclingSWERVE, 30 West 18th Street Register HERE

6:00AM Team CyclingSWERVE, 30 West 18th Street Register HERE

5:30PM Signature FHIXThe Fhitting Room (w/ Daury), 201 E. 67th St. (@3rd Ave.), Register HERE

6:30PM Signature FHIXThe Fhitting Room (w/ Daury), 201 E. 67th St. (@3rd Ave.), Register HERE

7:30PM Signature FHIXThe Fhitting Room (w/ Daury),  201 E. 67th St. (@3rd Ave.) Register HERE 

Dyan on a BikeTHURSDAY 11/12

6:30PM Team CyclingSWERVE, 30 West 18th Street Register HERE

FRIDAY 11/13

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

7:00AM CyclingSWERVE, 30 West 18th Street Register HERE

SATURDAY 11/14#FIERCETRANNY

9:30AM Team CyclingSWERVE, 30 West 18th Street Register HERE

10:30AM Team Cycling, SWERVE, 30 West 18th Street Register HERE

12:00PM Signature FHIX, The GRAND FINALE The Fhitting Room (w/Jason) 31 West 19th St, Register HERE #FIERCETRANNY
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Being Wonder Woman…You Betta WERK!

The Backstory

I’ve been working like a crazy person (just like a person with a busy work schedule, not crazy or I am a little, but in that fun crazy way not like in the she needs meds kinda way…I think.) ANYWAY, Camp started last Saturday and it’s been fantastic. The campers are on a 4 week journey to build their strength, endurance and commitment. After our one hour session on the Pier on the Hudson I give the gang homework. I’m going to share with you what they did last week and will again next week so that you can participate at home should you wish.

Here Goes

Take 10 minutes for yourself. It’s really quick, but will get your body prepped and even stronger for this coming Saturday. I want you to take on 4 moves; the burpee, the sit up, the push up and the squat.

The Deal: I’m giving you the #s you determine the breakdown.
Squats – 80
Push Ups – 60
Sit Ups – 200
Burpees – 60
I want you do do them each day. You can do 20 squats, 15 push ups, 50 sit ups, and 15 burpees and repeat 4 x or you can double that (40 squats, 30 push ups etc 2x). You can do squats/push ups together and then sit ups burpees. It’s totally your call on the order you do your numbers in. All that matters is that you get them in. I’m in this game with you too!!!
If you need help with the exercises you can check out my blog to see how to do a push up and burpee. It shows you the breakdown of the movements. If you need anything AT ALL please shoot me a line at dyan at getfiercetraining dot com. Remember to water yourself! AT LEAST 2 liters a day and get LOADS of sleep!!!
Where The Eff does Wonder Woman Come In?
I’ve ALWAYS wanted to be Wonder Woman for Halloween, the Linda Carter version, not the plastic version you dump out of a bag! We’re 5 weeks away from the day  and I’m DOIN’ it complete with shiny nude tights and all. I don’t wanna wear a cape or some lame skirt to hide my thighs…I wanna show it all off! I’ve said it, it’s done. I’ll be Linda Carter this 2012. Get ready (I’m doin’ my extra 10, probably 20, minutes a day fo’ sho!)
xxx
D
I can see you GETTIN’ FIERCE!!!

I’m Giving Up: Gluten

Yeah I AM

Yesterday I shared that for the next 14 days I’m (on day 4 now) giving up caffeine, alcohol, sugar, dairy and gluten. I’m doing Dr. Frank Lipman’s Eleven Eleven Wellness cleanse. This entire week I’m going to be filling you in on the WHY’s to which I’m giving up each item. Tuesday I filled you in on why I gave up caffeine, Wednesday I told you about alcohol, yesterday I told you why I’m givin’ up all the sugar, Now I tell you why I’m omitting the gluten.

Back It Up

I LUUUV me some bread, pasta, cookies and oatmeal, wow, I could go on and ON…I love it all! I have to say when I eat all of these things (not ALL at once of course) I feel bloated and have overall a pretty gross feeling in my body. I know, from experience, when I let gluten go from my diet that I feel so much better; lighter, healthier, thinner.

What IS It?

Gluten a protein found in foods processed from wheat and other strains of grain including barley, rye, spelt, kamut, and oats. Gluten gives elasticity and fluffiness to dough, helping it to rise and to keep shape. It’s often the gluten that gives the final product a chewy texture (hence why gluten-free product tend to be denser and heavier feeling). Gluten may also be found in some cosmetics and skin care products.

Some of the Effects on the Bod. …

It’s definitely a challenge to steer clear of gluten in our daily diet. The question is if gluten is so prevelant in our society then why are so many effected with gluten intollerence? Ahh, the answer, or part of it anyway, is our lack of genetic adaptation to grasses, and particularly gluten, in our diet. When wheat was introduced into Europe during the Middle Ages it didn’t have nearly as high a gluten content as strains of wheat found in America today. In our Wonder Bread society the gluten is what keeps us coming back for our fluffy bread and ginormous bagels. This super-gluten was recently introduced into our agricultural food supply and now found in nearly all wheat strains in America.

Gluten in the Bod

A review paper in The New England Journal of Medicine listed 55 “diseases” that can be caused by eating gluten. I think the suggestion that by eating gluten it can cause the below is reason enough to cut it out. These are just some that were on the list:

  • inflammatory bowel disease
  • anemia
  • canker sores
  • Irritable bowel syndrome
  • cancer
  • fatigue
  • autoimmune diseases
  • anxiety
  • depression
  • migranes
  • osteoporosis

Had Enough?

Are you convinced yet? If you want to join me in my gluten-free days shoot me a line in the comment section and let me know how you’re doin’!

Much Love!

xxx

D

I can see you GETTIN’ FIERCE!

I’m Givin’ Up: Sugar

Yeah I AM

Yesterday I shared that for the next 14 days I’m giving up caffeine, alcohol, sugar, dairy and gluten. I’m doing Dr. Frank Lipman’s Eleven Eleven Wellness cleanse. This entire week I’m going to be filling you in on the WHY’s to which I’m giving up each item. Tuesday I filled you in on why I gave up caffeine, yesterday I told you about alcohol and today I’m sharing about why I’m givin’ up all the sugar, Sugar.

Back It Up

I’ve been in this body for 34 years. For those of you who “knew me when” I wasn’t always this health conscious. I was 70 lbs heavier and completely sedentary. I’ve always had the “sweet tooth” thing going on. I LOVE me some dessert and sweet treats, BUT and it’s a BIG BUTT, eating sweets makes ME feel like complete crap. Even when I was a kid I would eat candy, go bananas and then crash. These days not much has changed. If I have a bite of something it’s not a big deal, but if I have an aggressive amount of any sugary treat I’m done for; lethargic, thirsty, cranky…it’s terrible. These next two weeks are challenging (as I still like to have my “bite”), but I’m excited to cleanse my bod of this demon.

I’ve written on Sugar and it’s detrimental effects many times before, but most recently HERE. Below are some additional reasons why YOU may want to steer clear of the “white devil”.

Some of the Effects on the Bod. Sugar…

*is a main cause of obesitiy in the U. S.

*can decrease growth hormone (how we stay youthful and lean)

*feeds cancer

* increases cholesterol

* can weaken eyesight

* can cause drowsiness and decreased activity in children

* can interfere with the absorption of protein

* causes food allergies

* contributes to diabetes

* can contribute to eczema in children

* can cause cardiovascular disease

* can impair the structure of DNA

* can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children

* contributes to the reduction in defense against bacterial infection (infectious diseases)

* assists the uncontrolled growth of Candida Albicans (yeast infections)

* contributes to osteoporosis

Had Enough?

Are you convinced yet? If you want to join me in my sugar-free days shoot me a line in the comment section and let me know how you’re doin’!

Much Love!

xxx

D

I can see you GETTIN’ FIERCE!