The DAO of strength training
A key tip about strength training: Don't ignore your back. Photo by anonymous

The DAO of strength training

It is really hard, if not impossible, to make noticeable changes to your body without incorporating strength training. Most people shy away from it, or do it wrong. In this…

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How to get savvy about nutrition labels
Pick it up but don't put it in the cart until you've read that label. Photo by Phuong Tran

How to get savvy about nutrition labels

Failing to read or properly interpret nutrition labels can be a handicap for your goals. And it's not your fault. Food manufacturers purposely make them confusing and use buzzwords to…

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Best Strength Training Apps
Photo by Gursimrat Ganda

Best Strength Training Apps

Summary of “GYM BRO APPS”

I am labeling this category “gym bro” because it’s what you think of when you think of full-on, lifting, gym-equipment type of workout. But it is a cornerstone of my fitness routine, and a major reason why I feel like superwoman on most days.

As part of a comprehensive fitness routine, strength training is important to keep that balance with cardio. It isn’t one over the other – in my experience, they are both necessary. There is something powerful about lifting and moving your body in ways you never thought possible. That extra testosterone boosts confidence, both in and outside the gym.

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Sabotage series part III – Put down that protein bar and listen up!
The vast majority of "healthy" protein bars are glorified Snickers. Photo by Joshua Fernandez

Sabotage series part III – Put down that protein bar and listen up!

The nutrition industry has definitely evolved. You can find protein bars in all different flavors – cinnamon bun, chocolate chip cookie dough, red velvet cake, chocolate brownie.  There are even protein COOKIES and protein BROWNIES and there is even high protein ice cream you can buy.  Go to any GNC and you will even see protein chips, popcorn, and the entire assortment of any flavor of protein bar. Plus, you can have protein powders in cool flavors like vanilla ice cream and strawberry cheesecake. What is not to love? A LOT.

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DAO Recipes (will be updated weekly)
Matcha is a great alternative to coffee and powerful for the metabolism. Photo by Lex Sirikiat

DAO Recipes (will be updated weekly)

After going through my meal plan, you will see that most of the recipes are no-brainers. Some do require more elaboration - so I will use this post to disclose…

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The DAO of finding time to work out (and yes you can)
Even if all you have time for is to stretch, you are moving and sculpting your body. Photo by Alex Shaw

The DAO of finding time to work out (and yes you can)

Looking for a place to start with working out? First of all, you have to find the time. I have hacks where you can not only fit workouts into your day, but also fit workouts into your work.

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How to stay fit in a COVID world
The world is now your gym. Photo by Big Dodzy

How to stay fit in a COVID world

The “new normal”

 Our worlds, once so big, have gotten very small since March of 2020. 

Gyms and workout studios are closed (or closed, reopened, closed and kind of reopened).  Peloton sales have gone UP.  App sales have gone through the roof – the fitness industry, besides the toilet paper industry, is a real winner in these “uncertain times”.

There also have been winners and losers in the fitness sphere on the consumer side. I hear binary feedback from my audience – either they got in the best shape of their lives, or suffered from the “COVID 19” weight gain.

There is still time to change your fate.

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Saboteur Series Part II – How to stop stress eating once and for all
Stress or hunger? How an apple can be the key to telling the difference. Photo by Matt Seymour

Saboteur Series Part II – How to stop stress eating once and for all

It’s not what you are eating, it’s what’s eating you! UPDATED WITH MORE JOURNAL OPTIONS.

I don’t have a Ph.D. in psychology, but I do have a Ph.D. in stress eating. And I know enough to know, a demanding and crazy job is certainly a contributing factor to ignite that reach for comfort food. So hear me out.

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Saboteur Series Part I: Condiment Caloriebombs
Learn about one of the most sneaky diet saboteurs you can't even see. Photo by Frank Zhang

Saboteur Series Part I: Condiment Caloriebombs

This and the next few articles will consider saboteurs that are sneaking into your eating and exercise habits. Like an actual person who is a saboteur, these habitual diet saboteurs often conceal their identities as something positive, when in fact there are anything but. This first article in the saboteur series will focus on Saboteur#1 – Caloriebombs in healthy food.

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How to not get confused AF about what supplements to take
Have you ever been to a GNC or a Vitamin Shoppe and just ended up staring blankly at the walls of endless bottles? You don't even really know what you are looking for and you leave 300 dollars later feeling like you somehow didn't get what you needed.

How to not get confused AF about what supplements to take

Have you ever been to a GNC or a Vitamin Shoppe and just ended up staring blankly at the walls of endless bottles? You don’t even really know what you are looking for and you leave 300 dollars later feeling like you somehow didn’t get what you needed.

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Best apps for yoga, barre, and pilates – and why you should be doing these workouts
Photo taken by anonymous

Best apps for yoga, barre, and pilates – and why you should be doing these workouts

I used to be the biggest SNOB about yoga. “Oh, that’s’ for hippy dippy people who don’t want to do REAL workouts.”

Then I went to my first power yoga class, and collapsed after holding down dog for 10 seconds. This was a RESTING POSE???!!!

The point is, if you are not incorporating yoga as a regular component of your strength training routine, you are missing out on a cardio, strength, and all-over functional workout.

I did not notice significant changes in my body until I incorporated yoga and other types of “precision” training, like barre and Pilates into my routine. Even if you are a beginner to all of these forms of training, so is everyone you are taking the class with. And now, you have the luxury of having well-designed apps and youtube workouts geared towards a private workout in your own home.

This article will give some guidance on some of the best apps that are scalable by time and level.

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The Battle of the Bike-related apps: Peloton vs. SoulCycle/Equinox
You can clip into both bikes - but there is so much more to consider, including the apps that attach to them. Photo by Munbaik Cycling Clothing

The Battle of the Bike-related apps: Peloton vs. SoulCycle/Equinox

Yeah, I am going there. I feel like I have a fiduciary duty to my corporate audience to do so. So here we go: how do we finally settle the battle of the at-home workout between Peloton and SoulCycle? As you will find out, it’s really about the Peloton v Equinox brands, as well.

Also, note that Peloton and SoulCycle are not the only games in town. NordicTrack, a long-standing brand, is getting into the game with its iFit bike and treadmills. For the iFit bike experience, there is also a studio class experience, as well as simulated scenery rides, like Tour de France. Haven’t had a chance to check this out yet, but it’s worth mentioning. For now, we will mainly focus on the two frontrunners.

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Best fitness programs for overall weight loss
A lot of powerwalking and running are recommended on these weight loss programs. Photo by Cameron Venti

Best fitness programs for overall weight loss

If you are looking to lose weight, cardio is a necessary part of the equation. Strength training alone will not cut it. Most of us need a structured program, for that, as well as the RIGHT type of cardio. So what is that? Read this to find out!

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Toneitup v Jillian Michaels: Which live trainer app is better?
Both the Tone it Up and Jillian Michaels apps incorporate yoga-esque moves into their workouts. For many of the workouts, all you need is a yoga mat and your own bodyweight.

Toneitup v Jillian Michaels: Which live trainer app is better?

Both Jillian Michaels and Tone it up incorporate yoga-esque movements into their workouts. This ensures a comprehensive focus on mobility and strength.

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The SWEAT and Fit Body Apps
Both SWEAT and Fit Body recommend low intensity or "LISS" cardio several times a week to help burn more fat.

The SWEAT and Fit Body Apps

The SWEAT and FITBODY apps have a lot of similarities. Each has different qualities that can be appealing based on whether you value simplicity or more intensity.

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Executive summary of blockbuster “Female Fitfluencer” apps 
How addicted you are to Insta could determine which app you choose! Photo by Claudio Schwarz | @purzlbaum

Executive summary of blockbuster “Female Fitfluencer” apps 

Celebrity female trainers with amazing bodies and huge followings are dominating the fitness app market. I am here to help you navigate them and find the right one for you.

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Unlocking the mystery of intermittent fasting: Fad or phenomenon?
You certainly will become a clockwatcher on some forms of the IF approach. After a while, will time fly? Photo by Malvestida Magazine

Unlocking the mystery of intermittent fasting: Fad or phenomenon?

If I were to compare intermittent fasting to a celebrity, I would go with Lady Gaga. It seemed to explode on the scene out of nowhere, but didn’t succumb to being a fad or a one-hit wonder. It’s been timeless  – but it has attracted a lot of controversy. It has experienced waves of popularity, but it had a resurgence after the pandemic. People have more control over their home environment and therefore when they eat. The “COVID-19” weight gain and the convenience of a home-bound lifestyle has reignited interest in intermittent fasting.

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Fitness App Decision Tree
Decision trees help make business decisions - why not fitness decisions?

Fitness App Decision Tree

Finding a good fitness app or program is like trying to boil the ocean. I have a decision tree to help. I know if you are the corporate type, you love these. So follow me down this logical and effective way to decide what app is not just “awesome” but awesome FOR WHO YOU ARE.

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