Photo by anonymous @Equinox
Week 1 – The DAOFitlife Meal and Exercise Plan
As part of this series, in the interest of full transparency AND possibly giving you some great ideas, I will provide a tracker of all my meals and workouts for…
Photo by anonymous @Equinox
The DAOFitlife Exercise Plan
By popular demand, I am providing my sample exercise plan and template. It’s based on the formula HIIT+LISS+STRENGTH TRAIN = SUCCESS.
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Even running up and down the steps can qualify as HIIT training. You don't need equipment to get your heart racing. Photo by Bruno Nascimento
The DAO of HIIT
HIIT (High intensity interval training) is an important ingredient in your cardio soup. It is an excellent fat burner, and has an after-burn effect of raising your metabolism and burning…
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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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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Learn about one of the most sneaky diet saboteurs you can't even see. Photo by Frank Zhang
Saboteur Series Part I: Condiment Caloriebombs
Condiments may not seem like a big deal, but think of it like debt. It’s not usually the principal (the meal) that drives people deep in debt. It’s the late fees (and the late fees on the late fees) and the interest (and the interest on the interest). Those represent the condiments that could put you well over your caloric budget, especially since they usually come out of bottles we squeeze and turn upside down with abandon.
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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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Photo taken by anonymous
How and why to do yoga, barre, and pilates
Before we get to the apps, let’s answer the question – are these optional or niche workouts?
Not if you want your body to truly change. Strength training and cardio do a lot, but they don’t work your core, balance or smaller precision muscles in the same way.
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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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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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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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.
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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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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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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The DAO of crushing fitness while traveling
You guys, it is REALLY tricky writing a fitness blog during a pandemic, especially while there is a vaccine being circulated. Should I even bother to write a post about traveling, especially for work. The eternal optimist in me says, absolutely. We will fly again, both for business and for pleasure, sooner rather than later.
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Photo by engin akyurt
Executive summary of Whole30 diet
The Whole30 is a popular diet to start in the first quarter of the year, so you may be thinking of doing it right NOW. It is a reset, a new chance, a way to “cleanse” the system and purify your approach to food. The question is, is the Whole30 a “challenge” or a “fad” diet? Let’s break down the basics.
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Photo by Sam Moqadam
Executive summary of the Paleo diet
The Paleo diet is the “sexy diet.” Definitely would be Samantha, if it were a Sex and the City character. The Paleo diet evokes images of ravenously devouring meat – sexy, right? I have been to Paleo-land and will definitely visit again. Here is what you need to know.
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Avocados are your BFF on the keto diet. Photo by Jonathan Beckman
Executive summary of the Keto diet
Unless you have been living under a rock, you have heard of the "Keto" (short for ketogenic) diet. Just what is it, and does it work? What are the upsides,…
Top fitness book recommendations by category
I know, I know, you don’t have time to read, isn’t that why you are reading my blog? But if you do get the chance, on the next road trip or stealing a few minutes on the weekends, you want to know what’s not a waste of time, right?
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Photo by Anna Pelzer
The DAO of pimping your salad
We all associate salads with diet food or a boring meal. It doesn’t have to be that way. With the right ingredients, your salad will go from boring to badass. But you do have to watch out – attempts to make salads less boring can detonate unintended calorie bombs.
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