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.

(more…)

Continue ReadingHow to bounce back from that post – wedding post-graduation weekend hangover
Read more about the article Week 13 – DAOFitlife Meal and Exercise Plan
A good way to get HIIT: Sled push.

Week 13 – DAOFitlife Meal and Exercise Plan

This week I am focusing on split training that is the type of training where you focus on certain muscle groups at a time as opposed to doing full body strength training. The advantage of this type of training is also that it decreases the amount of total training time. So, for example, when you do a split with upper body lower body push and pull you can be in and out of the gym in about half an hour including the warm-up. And that makes things really efficient during work “busy seasons”, which we are all familiar. In my role, every day is busy season but right now there is a heightened energy and rush which is like running a daily marathon. I am sure you can relate!

(more…)

Continue ReadingWeek 13 – DAOFitlife Meal and Exercise Plan
Read more about the article The fanastic promise of zero sugar
I was on a pink cloiud wth the no sugar promise for years, and am finally just coming down. Photo by Shota Tsiklauri

The fanastic promise of zero sugar

”So whether you eat or drink or whatever you do, do it all for the glory of God.”–1 Corinthians 10:31

“If you never taste the bitter, the sweet just isn’t as sweet.” – Cameron Crowe, Vanilla Sky

My latest Netflix binge show is “Money Explained.” I’m already hooked from Episode 1, because I am a documentary nerd and I love Tiffany Hadish, especially the sound of her voice (she narrates the series). The first episode talks about get rich quick schemes and how they have evolved over 200 years. It highlights various examples of ponzi schemes and pyramid schemes, and scams, like the Nigerian prince letters and then emails. What I found really fascinating was that many of the schemes are actually not technically fraud, They are legal. No one can be prosecuted if it backfires on the person who invested all of their money. No matter if they are fraudulent or not, all have one thing in common: they start with a “fantastic promise.” A promise of doubling or tripling your current salary, of getting rich while only working a few hours a week, of never having to worry about money again. The experts on the program talked about what gets people hooked – it’s a dopamine hit. The thrill of possibly having it all at very little cost. Except there’s usually a catch. Fine print with a fee. And in the end, it’s too good to be true. 

(more…)

Continue ReadingThe fanastic promise of zero sugar
Read more about the article Saboteur Series VII: Can you drink alcohol and still lose weight?
Photo by CHUTTERSNAP

Saboteur Series VII: Can you drink alcohol and still lose weight?

How booze can be blocking your fitness goals

By now you must know that I am not afraid to take on touchy subjects. I feel that with an audience of mostly working professionals, we gotta talk about alcohol. And the timing is just right.  Alcohol is a significant thread in the fabric of socialization. We will soon be back to the days of raising a glass, of wining and dining clients, and of team happy hours.

(more…)

Continue ReadingSaboteur Series VII: Can you drink alcohol and still lose weight?
Read more about the article The DAO of pre and post workout nutrition
Pancakes prepared the right way can be a good post workout fuel of protein and carbs. Also, sharing them with your dog encourages portion control.

The DAO of pre and post workout nutrition

Pre and post workout nutrition is so confusing. A simple google search yields over 30 million results. You don't have time to read all this and figure it all out,…

Continue ReadingThe DAO of pre and post workout nutrition
Read more about the article Week 10- DAOFitlife Meal and Exercise Plan
Taking progress pictures can help you stay on track. To the left: me at Equinox pre-pandemic; and then post-pandemic in May 2021. Notice how the exact same locker room changed, too!

Week 10- DAOFitlife Meal and Exercise Plan

Here is my weekly update on my meals, exercise, and recipes. RECIPES AVAILABLE HERE (UPDATED FOR WEEK OF MAY 6) Customizable DAOFitlife Meal Plan and Grocery List Links- Week 10 Customizable…

Continue ReadingWeek 10- DAOFitlife Meal and Exercise Plan
Read more about the article Saboteur Series VI: Skewed Portion sizes
In Italy, not only are the pasta servings much smaller, but they don't come drowning in heavy sauce. The Italians say, "Troppe salse vivande false.", meaning "Too much sauce means false food." - Photo by Gabriella Clare Marino

Saboteur Series VI: Skewed Portion sizes

We are going to talk about portion sizes. I categorized this as a saboteur because I have seen many cases, including with me, of eating nothing but healthy whole food and gaining weight. It is SO frustrating.

The only explanation lies in CICO, Calories in = Calories out (read my cardio post for more explanation and breakdown of CICO). Portion sizes matter in this equation. And thanks to Supersize menus, we have a skewed view of what they should be. So I will use this article to understand the problem, and then offer a guide to retrain your brain – which is what I had to do after being brainwashed by the skewed portion size saboteur.

(more…)

Continue ReadingSaboteur Series VI: Skewed Portion sizes

Week 9 – DAOFitlife Meal and Exercise Plan

Week 9 of DAOFitlife meal and exercise plan has a few new twists. This week I have tweaked my diet in two ways:

I am starting to eat a little early breakfast before my workout. I do this by either eating a few bites of my oatmeal mix half an hour before my workout, or eating a date and a few nuts beforehand. A Medjool date is fairly big and good for a burst of instant energy. In my article on pre and post-workout nutrition, I outline the pros and cons of eating before the workout. I am going to as an experiment see how much my workouts actually benefit from eating a little beforehand.

The other major tweak to my diet has been NO SUGAR SUBSTITUTES. That means not just no artificial sweeteners, but also no “natural” zero sugar products like Stevia or Monk Fruit. This is purely a theory that I am testing, but I believe that these substances are robbing my body of energy I need from actual carbs and making me crave the sugar that I am not getting. In my post on protein bars, I rave about the “fake sugar” and its effect on our insulin sensitivity. Even though at first glance stevia and monk fruit may not have the same effect on insulin resistance, I believe that they are having a “sugar fake-out” effect on me.

(more…)

Continue ReadingWeek 9 – DAOFitlife Meal and Exercise Plan
Read more about the article If you want to be fit, get FAT
Do not throw out that egg yolk! You need fats for a fit body and MIND. Photo by Nick Samoylov

If you want to be fit, get FAT

…into your diet.

In my PFFCW formula, the second F is for fat. And I resisted it for years. Now that the stigma has been shattered, I realize that fat is essential to feeling good on the inside and out. Let’s find out why.

(more…)

Continue ReadingIf you want to be fit, get FAT
Read more about the article DAO Recipes (July 14)
Matcha is a great alternative to coffee and powerful for the metabolism. Photo by Lex Sirikiat

DAO Recipes (July 14)

After going through my meal plan for each week, you will see that most of the recipes are no-brainers. Some do require more elaboration – so I will use this post to disclose my recipes for each week of meal plan. Nothing in here takes more than 5-10 minutes for breakfast or lunch, or half an hour for 3 nights of dinner.

On a weekly basis, I bring you a new meal and exercise plan. For the meal plan, I keep a digest of the recipes in this post, so bookmark it!

(more…)

Continue ReadingDAO Recipes (July 14)
Read more about the article Why Down Dog is now my favorite fitness app
This is the HIIT feature of down dog. There are more customizations you can make based on type of body workout you want (upper body, core, legs, back, etc.).

Why Down Dog is now my favorite fitness app

During the pandemic, I have probably tried free trials and paid for subscriptions of no less than 50 fitness apps. Yes, this was mostly research for the blog – mapped out in my Fitness app decision tree.

But it was well worth the investment, because after countless hours of planks, burpees, and squats, developing a decision tree, and slogging through unbearably annoying instructors and lots of freezing issues, I have done it. I have found the holy grail.

(more…)

Continue ReadingWhy Down Dog is now my favorite fitness app
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.

(more…)

Continue ReadingWhat to order (and not order) at Starbucks