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!

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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!

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!

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!

Music to My Ears…Tunes for the Weekend!

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

I’m headed to the beach today and gonna live it up with my high school friends! This is the time where I could share all the hot tunes from 1995 we used to drive around town listening to on KISS 108FM OR I could post the tunes we’ll be listening to THIS weekend while we make NEW memories…. hmmm.

I like living in the present. We’re for gals hitting the beach like we use to, but this time we’re bringing 8 kids with us (and zero are mine)! ALL munchkins are under the age of 5…what? I know it seems crazy, but it’s true, these mama’s ARE FIERCE! Next week I’ll post photos of the old crew when we were in HS and then from this weekend. Undeniably, we are all hotter than high school and it’s nearly 20 years later. Us Needham Rockets are proof positive that women do get better with age. So with that being said, I’m choosing the NEW hits!

It’s Time to Make NEW Memories!

  • Take Back the Night – Justin Timberlake
  • Center of the Universe – Axwell
  • Applause – Lady Gaga (SO FIERCE!)
  • When a Fire Starts to Burn – Disclosure
  • Right There – Ariana Grande
  • Can’t Believe It – Flo Rida (MY THEME SONG…listen to the words!…mmmhmmm)
  • Shake Something – Cali Swag District
  • Run – Flo Ride (This has been on before, but I brought it BACK!)
  • Bump – Baby Blue
  • Roar – Katy Perry (Dirty Pop Deconstruction Remix)
  • Holy Grail – Jay-Z feat Justin Timberlake

Tell me what you’re doing this weekend to make some memories! (Rita, This is for you and your daughter!!!)

Listen, Play, Enjoy!!!

x

D
I AM FIERCE!

THIS Is Your Week

FIERCE Today’s YOUR Day

I’ll be in NYC all week and I want to see you! Below is my schedule, please come join me! If it’s your FIRST time at Revolve shoot me a line at Dyan at GetFierceTraining dot com and you can ride with me FO’ FREE!

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

Monday

12:00PM Get Fierce Training at Hearst Tower

1:00PM TheClub at Hearst Tower

Tuesday

6:00AM Bank of America, One Bryant Park

Wednesday

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

Thursday

6:00AM Bank of America, One Bryant Park

7:45AM TheClub at Hearst Tower*

12:00PM Bank of America, One Bryant Park, New  York City

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

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

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!

xxx

D

YOU ARE FIERCE!

WERQ It with Moi This Week!

WERQ ITHEYYYY!

Come ride with me this week! Join me on Wednesday AM…I’ll be teaching at the Supah FIERCE B East Studio in Amagansette, NY!

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

If it’s your FIRST time shoot me a line at Dyan at GetFierceTraining dot com and you can ride with me FO’ FREE!

Mondays

 

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

1:00PM TheClub at Hearst Tower

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

6:30PM Revolve, 52 East 13th Street,  RIP Ride (with weights) Register HERE* (7/8 ONLY)

Tuesdays

6:00AM Bank of America, One Bryant Park

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

Wednesdays

9:30AM B East, 199 Main Street, Amagansette, Register HERE

7:30PM Revolve, 52 East 13th Street,  Body Ride (2 segments w/ weights) Register HERE*

8:30PM Revolve, 52 East 13th Street,  RIP Ride (2 segments w/ weights) Register HERE*

Thursdays

6:00AM Bank of America, One Bryant Park

7:45AM TheClub at Hearst Tower

12:00PM Bank of America, One Bryant Park, New  York City

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

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

Fridays

 

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