Orange Theory, explained
If you are looking to get back into the swing of challenging workouts or just to try something new, Orange Theory is a good choice. This post will explain what it is, what the experience is like, and help you figure out if it is right for you.
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Key tip in visiting a dietitian- learn how to spell it, and take notes! Photo by Windows
My date with a dietitian – how to find one, why it matters
In this post, I want to address is the question of consulting with a dietitian or nutritionist in your fitness journey. We will talk about the difference between the two…
Photo by Jon Tyson
The DAO Intuitive eating
Since the beginning of my journey writing this blog, I have learned a lot about my relationship with food. One question that has been tugging at me since I started seeing a dietitian and exploring intuitive eating – Can an intuitive eating approach be reconciled with calorie and macro counting? *
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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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Equinox Workout Class Reviews
This is your one-stop shop for Equinox class reviews. I will continually update this post. As someone who attends Equinox classes almost everyday, I am so enthusiastic to share this…
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!
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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.
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Week 12- DAOFitlife and Exercise plan
The secret to meal planning success - a preview In the coming weeks I am going to deconstruct the art of successful meal planning. And the secret to that is…
A good choice at Italian restaurants for a main course is Branzino.
Week 11 – DAOFitlife Meal and Exercise Plan
Here is my weekly update of my meal and exercise plan. First, here is a roadmap of all the documents I update. Ideally you will want to use a personal…
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,…
In SoulCycle Santa Monica in 2014, and in SoulCycle Union Square in Washinhton, DC, in 2021.
Put up a parking lot…for your Soul
What my first post-pandemic SoulCycle class was like Pre-pandemic Soul journey My experience at my first post-pandemic live SoulCycle class was one for the history books. I was under a…
Photo courtesy of Shutterfly
How to get Michelle Obama arms
The weather is already summer like in many places on the east coast. And we all know what that means. Lighter clothing, particularly in the upper body area. Thanks to…
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…
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.
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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.
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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.
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We all know Easter eggs aren't just for kids! I plan to sugar detox during week 8. Photo by Tim Gouw
Week 8 – DAOFitlife Meal and Exercise Plan
Note: Please consult a physician before pursuit of any exercise or meal plan. This is solely intended as a meal and exercise diary, and is not prescriptive. T-1 month until…
Whole Foods Shopping List: DAOFitLIfe
We all know the famous nickname for Whole Foods - Whole Paycheck. I do not get my staples from Whole Foods, but there are a number of speciality items that…
ManuPadilla @ Adobe Stock
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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Photo by Bon Vivant
Saboteur Series V: Drinking your calories
Drinking right is just as important as eating right. I have encouraged tracking calories and food intake throughout the day. One reason this is a good practice is because people…
