#TBT to the Time I Competed in a Fitness Competition!

WERKBIKINIS & HEELS

This past weekend I competed in the WBFF (World Beauty Fitness & Fashion) Competition in the Bikini Division. For those of you who know me, you might think, WHAT? It’s kind of how I felt…but I set my mind to it and committed. Over the past 7 months I transformed not only my body, but my life. I’m not the same person as when I started, we never are when me decide to make a commitment to something BIG.

A NEW LEVEL OF FIERCE

Before this process I worked out every day and ate a very clean diet. Durning this process I had to take it to an entirely new level. I had to eat, sleep & breathe this competition for 210 days. I was lifting heavy, I completely shifted my diet and my workouts…it was INSANE and I felt like I was and I wanted to quit. While the physical results are easy to see what it did for me mentally was BEYOND my wildest imagination.THE DRESS

Every time I wanted to sleep in I had to remember what I was working for. When I wanted to hang out with friends I would have to do workouts with them instead of cocktails. Dinners out were a no go, it was food prep at home, but the biggest thing I learned is to talk to myself the way I talk to my students (sh!t is REAL GOOD!) SO many times in my workouts I had myself running through my head, “I CAN, I AM, I WILL” “When you think you Can’t you MUST!” (that one I took away from my Tony Robbins “Date with Destiny” last December). Remembering my own words kept me on the hook for not only finishing, but finishing STRONG.

I would never in my wildest dreams post a “butt” shot on my blog for the world to see. BUTT here it is. I’m proud of who I am and what I’ve accomplished.

IT’S ALL A LEARNING PROCESS

I had a HUGE learning moment this past Thursday night, two days before the show…a breakdown. I had a dress rehearsal with my coach’s team. I FLOPPED. I FROZE… Whatever you call it, I was anything, but FIERCE. Walking, posing, in all of it I looked like a train wreck…not in my physical body, but in my spirit, my confidence was shot. I cried the entire walk home (I’m sure the carb/water depletion didn’t help). I wanted to quit, there was NO way I was going out on stage presenting myself like that.  A few inspirational texts from my coach and a dear friend and I knew I had to pick up the pieces and get it together. I went to NYSC with our PR rep from SWERVE (another dear friend) by my side on Friday morning to find what I had last the night before and the rest is history, I found my confidence!

DGP_0072 Over 35sGAME DAY

From start to finish this day was AH-MAZING! I woke up and ran errands because I had so much nervous energy in my body! I was surrounded by amazing friends, “my bridesmaids” while I got my hair and makeup done, I remember taking Biotin for several months so that I would have my hair looking awesome for the competition, some of you may not know whats biotin, but basically is a supplement that helps with hair growth. The texts/emails/calls posts that let up to the evening show with thoughts of “good luck” and encouragement were EVERYTHING. I was so filled with love that I didn’t even need to competed…I felt complete. BUT OF COURSE I DID!

I competed in the 35+ bikini division and transformation division in which I qualified for the world show. I will NOT be going to Vegas for the World’s. My goal is complete. I did not set out on this journey to make this my life’s pursuit. I competed to learn how strong I am and that i did.

FIERCE POSETHE STATS

I started training January 17th at 117lbs 21% body fat..

On July 6th (pre depletion week, the week before competition)  I was 122.4 13.4% body fat

COMPETITION DAY, July 11th: 114.6 12.7% body fat!!!!!

Remember, it’s not what you GET it’s what you GIVE. You gotta GIVE in a FIERCE way and BELIEVE that you will GET more than you ever dreamed.

Let’s celebrate this week together! Below is my schedule for the remainder of the week.

THURSDAY 7/16

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

FRIDAY 7/17

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

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

SATURDAY 7/18

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

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

Fhitting Room 7/12 at 10AM with DD and Farouk (POST SHOW)

Fhitting Room 7/12 at 10AM with DD and Farouk (POST SHOW)

MONDAY 7/20

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

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

8:00AM Signature FHIXThe Fhitting Room (w/Daury) 31 West 19th St, Register HERE

9:30AM Signature FHIXThe Fhitting Room (w/Daury) 31 West 19th St, Register HERE

earlybird SWERVE selfieTuesday 7/21

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

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

WEDNESDAY 7/23

5:00AM Team Cycling, SWERVE, 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 HERELIVE FHIT

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 

FULL GALLERY

I LOVE YOU! NOW LET’S #GETFIERCE TOGETHER!
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SHORT WEEK Fo’ SHO’TY

FIRE WALKIN’

I’m headed to New Jersey from Thursday through Sunday to go see my main man, Tony Robbins. I’ll be walking on fire on Thursday night and raising my bar, yet again. I’ll miss you, but know that I’ll be back stronger than ever.

My schedule for this week…

IMG_0777MONDAY 3/2

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

10:30AM Signature FHIXThe Fhitting Room (w/Daury) 31 West 19th St, Register HERE

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

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

WEDNESDAY 3/4Dyan NEW headshot

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 

I’ll be with this stud for 4 days and back with you on Monday 3/9 for a FULL week of fun!

xxx

D

YOU ARE FIERCE…make your move!

SPECIAL Event and More Chances to Get Fierce This Week

PIX 11 Health ExpoI SAID IT!

It’s going to be a killer week! Last week I shared with you that I didn’t PIMP myself out enough, well things are changin’! I began to share what I was up to and new and SUPER exciting opportunities have begun to pop up all over! This Saturday I’ll be teaching at the PIX 11 Health and Wellness Expo! Class is 1:00 – 1:45PM. It’s $15 to REGISTER for this awesome experience (for the full expo, not just to train with me!) Children (under 11) are FREE, so  bring you kids with you.

Just a side note for those of you, who like me, who LOVE BRAVO! Teresa Giudice is the special guest, so even if you don’t want to work out you can come check out this RHWONJ (you know I’ll be posting a pic of me and her). Revolve

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

7:30PM Revolve, 52 East 13th Street, RIP Ride (with weights)* Register HERE (SUBBIN’)

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 

6:30PM Revolve, 52 East 13th Street,  SPECIAL BAD GIRLS OF HIP HOP Body Ride (with weights) Register HERE 

7:30PM Revolve, 52 East 13th Street, RIP Ride (with weights)* Register HERE (SUBBIN’)

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 

Saturday

1:00PM Get Fierce with Kind (Bar) Workout , Javitz Center, NYC REGISTER HERE

xxx

D

YOU ARE FIERCE!

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!

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!

Get to WERQ, Baby!

WERQ BabyLOVE IT!

It’s Tuesday and the perfect day for starting a new. Mondays in our world are typically the “start day” for us, but it can be any day, any minute, any hour that we commit to change.

Make TODAY the day you do for you. Whatever you want is possible and it starts right now. 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!

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

7:30PM Revolve, 52 East 13th Street, RIP Ride (with weights)* Register HERE SUBBIN’ 

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 NEW!

Sunday

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

xxx

D

YOU ARE FIERCE!

STOP and DO for YOU!

STOPDO IT!

It’s Tuesday, but it kinda feels like a Monday, with the feeling of fall back in the air it’s time to STOP procrastinating and START focusing on YOU! Let’s do this WERQ together! Here’s my schedule for the week (and month barring any subbing changes). It’s September and classes are in full swing again.

This Thursday I’m doing a special BOOTY BODY RIDE where I’ll be featuring the hottest BUM-centric songs! You know I like to shake my a$$ and watch mah-self, but now you’ll be shakin’ in with me…while you ride!

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

6:30PM 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 SPECIAL BOOTY RIDE!

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 NEW!

Sunday

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

xxx

D

YOU ARE FIERCE!