IT’S 2015 GAME TIME

WE’VE GOTTA GET GOALS

If you haven’t read my “story” I was 180+lbs post college. My journey has brought me to where I am now, a 36 year old fitness professional in NYC, the healthiest I’ve ever been. Now it’s time to take it to the next level. I always have excuses for why I’m not where I want to be physically, “I’m fit enough” “This is as good as it gets”.  I’ve decided that there are no more excuses. It’s time to put up and (no or, it’s not an option) shut up.

GET HUNGRY

One of the items on my “bucket list” has always been to compete in a fitness competition. It’s official I’ve signed up for a bikini fitness competition (for those who think I’m tryin’ to look like Arnold check out the photo above) on April 18th 2015. I’m totally pumped. It feels great to have a goal and get hungry for something I’m committed to, literally and figuratively. I’ve hired a nutritionist who specializes in competitions like these, a trainer (yes, I need one too) to get me there and a coach to take me through the posing, shaving, tanning all all the other crazy details that I’ll need to know for THE day. I’m in it to win it, my friends and I’m HUNGRY to win!

WHACHU WANT?

It’s your time to ask yourself, “How am I gonna GET FIERCE this year?” It doesn’t need to be your body, it can be any aspect of your life, but now’s your time to commit to something that’s uncomfortable, that’s challenging and something that you’ve always wanted. Stop waiting, make a plan and attack it.

If fitness is your goal, I gotchu covered! Below is my schedule for the week and I’m PUMPED to see you in classes. GAME ON!

MONDAY 1/5

6:30AM Signature FHIXThe Fhitting Room (w/Java) 1166 Lex. Ave. (@80th St), Register HERE

7:30AM Signature FHIXThe Fhitting Room (w/Java) 1166 Lex. Ave. (@80th St), Register HERE

8:30AM Signature FHIXThe Fhitting Room (w/Eric, El Capitain), 1166 Lex. Ave. (@80th St), Register HERE

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

7:30PM CyclingSWERVE, 30 West 18th Street Register HERE

The Fhitting RoomWEDNESDAY 1/7

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

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

5:30PM Signature FHIXThe Fhitting Room (w/ Java), 1166 Lex. Ave. (@80th St), Register HERE

6:30PM Signature FHIXThe Fhitting Room (w/ Java), 1166 Lex. Ave. (@80th St), Register HERE

7:30PM Signature FHIXThe Fhitting Room (w/ Java), 1166 Lex. Ave. (@80th St), Register HERE 

SWERVE instructor pageTHURSDAY 1/8

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

FRIDAY 1/9

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

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

SATURDAY 1/10
9:30AM CyclingSWERVE, 30 West 18th Street Register HERE
10:30AM CyclingSWERVE, 30 West 18th Street Register HERE

xxx D

GET FIERCE 2015!

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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!

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!

Monday UPDATE (on Tuesday)

P90X WOOF

I use woof, not to sound like a dog, but as a descriptive to what these P90X workouts are like. I have to say they’re totally doable, but finding time in my crazy workout schedule has been challenging. I’ve done the Shoulders and Arms, Plyo, Core Synergistics, Chest and Back and I supplemented my YogaX workout with an AMAZING Paddle Diva SUP Yoga workout on Sunday (you’re allowed to supplement the yoga class and being on vacay it was TOTALLY the right choice. Perfect day and perfect recovery workout, that is perfect if your maintaining a healthy lifestyle, even using natural supplements as patriot power greens.
By the way, If you’re looking for a good supplement made from chitosan and chitin, you can read more at dietagem.com | quitoplan emagrece e bula. The only certainty is that this kind of supplement is here to stay!

HOW I FEEL

I LOVE taking time for me. This program is making me realize that I NEED to remember to take time for ME to workout. I teach, prep to teach and workout for others, but it’s not the same as challenging myself to be my best physically. I’m loving my workouts and the Shakeology Shakes.

WANNA JOIN ME?!

If you want to join me on this journey (or if you wanna wait to see how I do) you can order P90X, Shakeology, or any of the Beach Body products (Insanity, Brazil Butt etc.) HERE. And you know you can always hit me up with any questions!

STAY TUNED

I will be starting a challenge group for P90X on September 1st…mark your calendars…details to follow shortly!

Lots of Love to ALL Ya’ll!

xxx

D

I CAN SEE YOU GETTIN’ FIERCE!

The HIT LIST: WERQ

I'm posting these until they manifest on my ears!A Lil’ Musical Inspiration

Last week was a CRAZI-BALLS week of teaching 27 classes for me! I’m SO pumped to be able share what got me through. Not only wa it YOU, my students and clients, but it’s also the music! I can’t help but get psyched to ride, run, pump, dance with some good tunes. I really love what I do! I feel so appreciative that my “work” involves seeking out the hottest new/old/remixed tunes to get yo’ ass shakin’!

As summer draws near and as the weather warms you KNOW there are gonna be XTRA FIERCE tunes coming our way…get READY! For now this is what I was play for ya last week!

  • Crazy In Love – Emeil Sands & The Bryan Ferry Orchestra
  • Get Ur Faith On – George Michael vs. Missy
  • The Other Side – Jason Derulo
  • Play Hard – David Guetta
  • Stars – Kat DeLuna
  • Hijackers – Katie (2013 Radio Edit)
  • Live It Up – J. Lo feat. Pitbull
  • Crystals – DANK feat Jacq
  • Body Party – Ciara (cool down)

WERQ my friends!

xxx

D

GET FIERCE TRAINING CAMP & GET FIERCE NUTRITION

My extra fun and extremely challenging group training camp starts NEXT TUESDAY, May 28th on Pier 45 in NYC at 6:45PM! I’ve also launched my 30 day nutritional program. To learn more about BOTH click HERE!

You ARE FIERCE!

Keep Kids Healthy!

WHATCHU DOIN’ TO HELP?

This is a good question to ask yourself. We are all on the run all the time, we’re running to work, to care for our kids, to head to the gym to hang out with friends; there’s so much to get done, but where do we fit in the time where we do for others? I’ve talked about this before in my blog, but the reason I quick my “real” job 4 years ago was because I was volunteering at the Fresh Air Fund teaching intenSati for the day to kids. I got such a high giving back thatI literally made it my life’s work to inspire people to make healthy choices and to bring fitness to all.

HC2.0 Leaders at W.I. High SchoolGET INSPIRED

A year an 1/2 ago my dear friend and professor at The New School in New York City, Natalia Mehlman Petrzela, co-founded an outstanding non-profit organization focused on children’s health. When she told me she was starting this program I immediately told her that whatever she needed I was IN! The program is called HealthClass2.0.

WHAT IS IT?
(from the website) HealthClass2.0 (HC2.0) is a path-breaking public-school program empowering children and their communities to engage in new conversations about health, food and exercise, and to bring about transformation in their own lives and the world around them. Getting into schools, leading an exhilarating workout, providing a healthy snack and facilitating discussion exploring the power of individual choice within a greater system: this is the core of HC2.0’s innovative approach to health education.
LANG  LogoWE’RE GROWING!
In the first year that this program started I was going into schools with Natalia and sweating with the kids, leading discussions about health and nutrition and learning first hand what our children think about health and exercise. NOW I’m co-leading a practicum for Eugene Lang students, teaching them how to lead HC2.0 classes by leading a fitness workout and  nutritional discussions. The awesome efforts of these dedicated students has enabled HC2.0 to grow into 9 NYC Public Schools reaching over 400 students!
Revolve LogoHOW CAN YOU HELP?
On May 5th we are hosting a Spring Fundraiser at REVOLVE cycling studio! Yours truly will be teaching this 45 minute body ride! Help us to grow this amazing program into even more New York City Schools.
1) BUSY ON THE 5th? MAKE A DONATION IN ANY AMOUNT HERE:2) COME CYCLE WITH US IN A CLASS LED BY REVOLVE STAR AND HC2.0 LEADER TRAINER, MOI!  You will support a great program AND you get an amazing free workout at New York Magazine’s 2013’s Top Cycling Studio! There’s also an amazing raffle and free goodeis to be had!3) TO SIGN UP FOR THE CLASS: * MAKE A DONATION OF AT LEAST $50 HERE 

* IN ORDER TO RESERVE A BIKE, FORWARD YOUR RECEIPT (EMAILED TO YOU) TO ME at: DYAN@GETFIERCETRAINING.COM

Date: May 5, 2013
Time: 2 p.m.-3:30 p.m. (45 minute ride begins at 2:30)
Location: Revolve, 52 east 13th street
Minimum Donation to Ride: $50 (add $20 for a raffle ticket!)
Donate: HERE 
SPACE IS EXTREMELY LIMITED! JOIN US TODAY!
HC2.0 Flyer

Cool as a Cuke, HUH? Here’s Why…10 Benefits of the CUCUMBER

Basket FULL o Cukes!A Greek Fave

I know, I’m Greek and we do love a cuke. A Fo’ REAL Greek salad (like if you got one in Greece) is only cucumbers, tomatoes, feta, olive oil and maybe some fresh herbs sprinkled a top. I add cucumber to my AM green juice to “smooth” out the taste, but I always thought of it as “just a filler” with little health benefit… WRONG! Below are 10 benefits of using cukes in your diet and in your life!

  1. Vitamin B – Cukes contain loads of Vitamin B which helps maintain your nerve and red blood cells health. Vit B is also crucial in converting carbs to glucose in the body which is how our bodies create energy. YAY!
  2. Hydration – Cucumbers are 95% water, keeping the body hydrated (you KNOW how I feel about hydration) while helping the body eliminate toxins.
  3. Skin & Hair – The skin of the cucumber can be used for our own skin irritations and sunburns. Place a slice over puffy eyes (like you’re in the spa), its anti-inflammatory properties help reduce puffiness. Also, the silicon and sulfur in cucumbers help to stimulate hair growth. Mash up a cucumber (in a Cuisinart is best) and use the mash to rub onto your hair and scalp. You can leave for 20 minutes then rinse out.
  4. Cancer fighters – Cucumbers contain lariciresinol, pinoresinol, and secoisolariciresinol; lignans that have been proven in research studies with reduced risk of several cancer including breast cancer, ovarian cancer, uterine cancer and prostate cancer.
  5. Vitamin C – By leaving the skin on (a medium size cuke) you get up to 10% of your daily recommended Vitamin C.
  6. Bad Breath (Eww) –  The phytochemcials in cukes kill bacteria responsible for causing bad breath. Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds,
  7. Hungover? No More! – To avoid a morning hangover (hurts so bad these days!) eat a few cucumber slices before going to bed. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients, reducing the intensity of both hangover and headache. (HINT: forego that “last” drink of the night…you REALLY don’t need it)
  8. WEIGHTLOSS – Cukes are low calories and high water content…an ideal diet for people who are looking for weight loss. The high water content and dietary fiber in cucumbers are very effective in ridding the body of toxins from the digestive system, aiding digestion. Also, eating cucumbers daily can remedy chronic constipation.
  9. Diabetes, Cholesterol & Blood Pressure – Cucumber juice contains a hormone which is needed by the pancreatic cells for producing insulin which research has proven to help diabetics. Thanks to more research, scientists found that a compound called sterols in cucumbers may help reduce cholesterol levels. Cucumbers contain a lot of potassium, magnesium and fiber which effectively regulate blood pressure (GOOD for hight and low pressure).
  10. Joint Health – We gotta keep you moving for a LONG time and cucumbers contain an excellent source of silica, known to promote joint health by strengthening connective tissues.

Cuke WaterWHO KNEW?

Loads of good stuff in these little green numbers…go to your farmers market to day and grab a few. Chop ’em, put ’em in your water, chew on ’em before you hit the gym or go to bed and know you’re fillin’ up and losin’ weight!

HAPPY MONDAY!
xxxD

YOU ARE FIERCE!

I’m starting a COUNTDOWN 2CABO  …24 DAYS!