Read more about the article 5 Morning habits of multimillionaires, and why you should try them
Photo by Austin Distel

5 Morning habits of multimillionaires, and why you should try them

Why is the morning so critical? First, it’s a key window of time for uninterrupted proactivity. We all have 24 hours a day. Beyonce has the same 24 hours, so does Jay-Z, so does Tim Cook, so does the President of the United States. We don’t get any more time than that. And making time only for the routine of the day will leave only room for just that. There’s no room for Greatness. 

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Read more about the article The DAO of Zoomwalking
You can hit the trails and participate in meetinsg - if you can navigate the who, what and how.

The DAO of Zoomwalking

As we have lived into our somewhat new normal where everyone has had to make lifestyle shifts back and forth and back and forth again, with ever changing headlines- one shining light that has come through is the power of walking- specifically– walking meetings! With the magic of Zoom, Google Hangouts, and Microsoft Outlook and especially the features of their respective apps itself and the like, we can now, more than ever- be able to meet our obligations without sacrificing our literal and figurative backs. 

Check out my first Youtube video (but cut me some slack – I am an amateur!)

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Read more about the article Why cortisol can mess with you and how to stop it
Stress is needed in small doses for productivity, but too much can throw your hormones out of whack. Photo by Elisa Ventur

Why cortisol can mess with you and how to stop it

Cortisol is like the evil stepsister of collagen, which I write about in my other post. More is not better and can sabotage our well-being. So let’s see how cortisol affects us, and what you can do to keep it at bay.

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Read more about the article Unlocking the mystery of intermittent fasting: Fad or phenomenon?- UPDATED for “Intuitive Fasting”
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?- UPDATED for “Intuitive Fasting”

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. Lately, I came across the “Intuitive fasting” craze pushed by Gwyneth Paltrow, so I investigated and updated this post.

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Read more about the article How to bounce back from that post – wedding post-graduation weekend hangover
Rule #1 of bouncin back: Relax and take it easy! You don't have to take over the world every day. Photo by Kinga Cichewicz

How to bounce back from that post – wedding post-graduation weekend hangover

In my last DAOFitlife update I talk wed about going to a wedding this past weekend. When we checked into the hotel, I noticed that there were lots of people clearly going to weddings and graduations… and of course, it’s the season! But this season is unlike any other because we are all like lions being let of our COVID cage. And as I discovered , I was ravenous for life – and food. And it was EVERYWHERE.

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Read more about the article What to order (and not order) at Starbucks
If you don't have the right info, you could be drinking a cake for your next Starbucks cuppa. Photo by engin akyurt

What to order (and not order) at Starbucks

As promised in my post on drinking calories, here we have a guide to the shrine of corporate existence: Starbucks. This article will give guidance on what NOT to order from Starbucks, and what to order instead.

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Read more about the article Saboteur Series part IV: The Sedentary Athlete
An hour long run doesn't mean you can lounge on the couch and eat chips the rest of the day!! Photo by Greg Lippert

Saboteur Series part IV: The Sedentary Athlete

Have you experienced starting an intense workout program, diligently sweating and working your butt off every day, and then gotten on the scale and seeing the number stay the same, or even go up? The Sedentary Athlete and Compensatory Eating saboteurs may be to blame. They go together like a couch and potato chips !

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Top 10 Trader Joe’s items for people who don’t have time to cook

In order to survive a professional career and be domestic, I have become a “Trader Joe’s chef”. Which means, I buy stuff at Trader Joe’s that I can throw together in rando combinations and somehow make it delish. It’s a skill I developed after years of shopping at the Trader Joe’s in my neighborhood (the West End, in Washington, DC) on Friday nights when I was single. I’d leave work around 7 or 8pm (#consulting life) and take advantage of the fact that the Trader Joe’s would be empty so that I could do my shopping and explore the aisles with no lines. Week after week spent poring over ingredients and chatting with the staff who knew me on a first name basis resulted in building up a repertoie of Trader Joe’s meals to put on my menu.

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Read more about the article How to deal with daylight savings
Photo by Swag Photography

How to deal with daylight savings

You’re already an hour behind, and the world won’t wait. Also, your dog doesn’t care.

Daylight savings week is statistically the least productive week of the year. No doubt Monday you woke up bleary eyed and wondering why you even bothered. Get hit by a truck much?

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Read more about the article The Bride Guide to Getting Fit
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The Bride Guide to Getting Fit

After much delay, we finally have brides to be that can actually have their weddings. Including my friend Chirstina, who delayed her May 2020 wedding by a year. She callled me in a panic last weekend with this. “I gained eight pounds!” 

By her wedding day, after following my bride guide formula, she fit comfortably in her dress. The most difficult challenge can often be if you don’t have that much weight to lose, since the body burns fewer calories at a smaller weight.

If your wedding is coming up, or if you just got engaged and want to look amazing on your wedding day, you are in the right place. I have been through the trenches of training and adjusting diet for the big day. Especially losing the weight you inevitably gain when you fall in love. Why is that? Decadent dinners, wine, ordering pizza with your boo while Netflixing. And then the rude awakening – a looming wedding and all the baggage it comes with.

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Read more about the article The DAO of reading nutrition labels
Pick it up but don't put it in the cart until you've read that label. Photo by Phuong Tran

The DAO of reading nutrition labels

Failing to read or properly interpret nutrition labels can be a handicap for your goals. And it’s not your fault. I will arm you with knowledge to screen out when a “healthy” food is actually healthy or whether you are being gaslighted.

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Read more about the article 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)

Time is the biggest barrier to working out that I see for people who have crazy busy jobs. We simply don’t have it. And we certainly don’t have the luxury of spending hours in the gym. I get that, and I am here to help you. I have hacks where you can not only fit workouts into your day, but also fit workouts into your work.

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Read more about the article 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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Read more about the article 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. It’s almost the one year anniversary – the worst.anniversary.ever.

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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Read more about the article 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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Read more about the article 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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