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How To Stop Eating After The Holidays

dodgeball_a_true_underdog_story_pro As I write this I am chomping on my 500th piece of sausage corn bread wondering how the hell I'm going to stop eating. Then comes that ever so familiar conversation in my head:

-Starting tomorrow, kale and chicken for every meal, even breakfast!

-That's not realistic, Alex. Come on. You can have eggs for breakfast.

-Ooooohhh breakfast. Waffles sound so yum right now.

-Protein waffles for breakfast!

-Shit I need to work out too. 30 sets of squats it is!

-Well the house is a mess from partying. Cleaning up will be a workout in itself!

-Damn I really want another piece of cornbread. Hank looks like he needs one too...cornbread for everyone!!

This is not even an exaggeration. The cold weather doesn't help either. Right now I just want to curl up with my pup, a burrito, and looks at pictures of puppies and burritos.

ENOUGH.

It's time for us to get back on track, every single one of us. This is how:

Create a Plan 

Whether it's digital or paper, bust out your calendar. Pull up this coming week. Pick 5 days and write down what workout you'll do each day. It doesn't matter if it is a heavy lifting session or just an intense walk, just get moving! Pick one day, that's your cheat day. Stick to that day only! It will keep you motivated to eat healthy every other day and you eliminate guilt when eating your cheat. Now write down what you'll be eating on your healthier days. Make sure it's realistic! Set yourself up for success, not failure. Chicken and kale for every meal is not realistic. Chicken and kale with a delicious homemade dressing for dinner every night sounds a lot better. Now stick to this plan! Do it every day, just focusing on this week. By the time the following week comes around, you'll be back on track and much more motivated.

Grab a Buddy

This is one of the best tools you could ever incorporate into your workout regimen. Friends keep us accountable. Nobody wants to look like the asshole who bailed on a boot camp date because Netflix. Use your buddy for food too! This is actually a trick from Overeaters Anonymous. (Yes. Hi, my name is Alex and I'm an overeater. You couldn't tell yet?) Report everything you eat daily to each other. This is a great way to stay on track and learn about new recipes to keep things interesting! This leads me to my next point.

Mix It Up

Guess what? Trainers get bored of working out too! I'm at that point right now and I especially need to get my ass in gear because I have that whole triathlon thingy in April. Remember that? Yeah, I hardly do too. So, I'm bringing out the big guns. That means hiring other trainers! In fact, I'm signing up for ClassPass as soon as I'm done with this blog. Believe it or not, I actually really really really believe in what I do, so much so that I hire trainers and attend classes. I was first a client before a trainer and I still stand by that today. There's always more to learn. Trainers teach us new things that can be helpful when working out on our own. Trainers and instructors take the guess work out of the workout. They keep us motivated and focused. Most important, they keep us-here's that special word again-ACCOUNTABLE. I have a handful of clients that have been working with me for years. They're extremely knowledgable at this point but, more than anything, keep me around just to keep them on track.

Now these are all similar to things you've read from this blog before but sometimes we need a good reminder that we are entirely capable of getting back on track. We just need to create a plan, make sure there is enough variety between meals and workouts, then execute. What's my plan? First I'm filling up our fridge with good, wholesome foods. Then I'll plan out my workouts and cheat day. Tomorrow the manfriend and I are buying a punching bag for some morning cardio at home. Just thinking about it is pumping me up! That's how all workouts should make you feel. So now that you know my plan, you can hold me to it! See what I did there?

So what's it gonna be?? Figure out exactly what it is you want and what you need to get there. If you need help, I'm just a quick message away. :)

BOOM!

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How To Manipulate Your Family Into Working Out This Holiday Season

Let's be real, as much as we bitch and moan about the holidays, there is one aspect that we all love: the food. Gravy rivers flow through mashed potato canyons. Whipped cream clouds float on a bed of pumpkin pie. Spiked beverages are abundant, food comas are frequent, and draw string sweat pants are a must. Sometimes my Grandma even feeds me like a baby!  Who am I kidding, I don't just love the holidays...IT'S THE MOST WONDERFUL F****** TIME OF THE YEAR.

With that said, the average American gains anywhere from 5 to 15 pounds during the holidays. Between all the sugar, alcohol and not-so-great-for-you fats, our bodies pack on fat and water weight. Now unless I'm competing, I've never been one to believe in total deprivation. I love my social life and the cheat days that come with it. But that means busting my ass between those days. It's called balance and I'm going to teach you how to do it...and how to get your whole family doing it too. Goals are easier to accomplish when you have a team! The trick is to not make it seem like exercising. As awesome as it is to sit on the couch and watch football the whole night (insert sarcastic tone here) there are better ways to catch up with your family while torching the calories. Here are a few:

Do you have a few little cousins or siblings? Lure them away from the video games and electronic devices by tempting them with a game of Hide and Go Seek or Tag. Since kids are so attached to sitting around and staring at screens these days, I recommend bribing them with a dessert before dinner. Of course, you can't give it to them until you finish the game but they'll probably forget all about it because you'll play until dinner is ready. Not only will they get off their asses but I guarantee you'll get a good workout too!

Is your family full of athletes? Almost every single person in my family plays a sport. The majority of us grew up playing soccer. Now that most of us kids are in our 20s, playing with the adults can be a pretty entertaining match. Start and adult vs. kids game! Talk a little shit to your super competitive uncle to piss him off  enough to want to kick your ass and to get him away from the TV. Invite the non-athletes to play too! If they're not interested, ask them to keep score or cheer on  the sidelines. The whole point is to get the family moving, any way possible. You'll not only get a solid workout, you'll create amazing memories too. Hopefully someone records the game too so you can get your cousin getting slammed in the face with a ball on camera. Priceless!

The one thing I love about my family is that on Christmas we always take long walks after dinner and before dessert. My uncle lives next to Golden Gate Park and some of my fondest memories are wandering around the park with my family, chatting, climbing trees with my cousins and taking in all the beautiful Winter scenery. We avoid food comas (for the most part) and we make room for more food. I mean, this is what the holidays are supposed to be about, right??

Regardless of who your family is or what the word means to you, physical activity brings everyone together in the best way possible. If anything, you release a ton of endorphins just by laughing together. So get that game of Capture the Flag going or throw around a little pigskin! (I've always wanted to say that. ;) ) Even if they don't say it, your family will appreciate it.

BOOM. Happy Holidays!

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Be a Meal Prep Master: Veggie Edition

By the time you're done reading this you will have gone from young grasshopper to mastahhhhh..or padwan to jedi, or student to teacher-whichever you like. Either way you'll learn some fun, easy tricks on how to meal prep veggies. IMG_0343

Lesson 1: Wash on, wash off.

When washing veggies, you may face some issues. Your first foe will probably be dirt. No problem, nothing a little scrubber can't handle. Rinse under lukewarm water and scrub gently so you don't disturb the skin. You need that. That's where all the fiber is! Later on you may come across a stronger enemy: bugs...or my worst nightmare, worms. If you're me, you take care of the creepy crawlers by screaming, dropping the veggie and having your boyfriend clean them off. That has proven to be the most efficient way in my household. If you're strong enough to face these tiny villains, just check your veggies thoroughly (especially broccoli) as you would a child's head during a lice infestation at an elementary school. All this bit about added protein? Don't believe it. You don't know what these bugs are carrying. (Side note: I once ate a crispy grasshopper at a dive bar. That wasn't too bad. But I was also 3 whiskeys in and even a moldy slice of pizza tastes good at that point.)  Extra paranoid? Have a bottle of lemon juice diluted with water and spray on your veggies prior to scrubbing. Lemon is a natural antibacterial and it tastes/smells super good.

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Lesson 2: Blend and Freeze

One of the best ways to get in your veggies is to drink them in a smoothie. You're getting the benefits of raw goodness by not cooking away any of the nutrients and if you add a little fruit, it doesn't taste too bad. You can add anything you want too: cayenne, chia, spirulina, flax, even healthy oils and nut butters! Eating veggies with healthy fats helps you absorb nutrients.The other benefit to smoothies is that they are portable. Sometimes when I'm ultra lazy, I put all my fruit and veggie servings for the day in a blender and drink it in one go. Got some sludge left over? Pour the remaining juice in an ice tray, freeze over night then pop a few cubes into the blender the next day. Fill a few trays and you're set for the week! BOOM!!

photo 1

Lesson 3: Use the fork, Luke.

If I learned anything from my bikini comp days it was how to prep a lot of food in a short amount of time. Any leftover veggies I didn't use in my smoothie get thrown in the oven for a good ol' fashioned roast. (Sometimes when I roast things I pretend I'm on Comedy Central and talk shit about my food like they do about Justin Bieber. But then I feel like an asshole because some people don't have food and Justin Bieber sucks.) I digress!! How to roast quickly and deliciously:

Preheat the oven to 350.

Toss the veggies in a pan with a healthy oil. (I recommend avocado, grapeseed or coconut because they can handle high temperatures without burning. Remember you need those fats!) Sometimes I'll drizzle a little olive oil for flavor...who am I kidding I ALWAYS add olive oil because I'm Arab and that's just what we do. Olive oil can't take high heat as well as the others so maybe drizzle it on after the veggies come out of the oven. Sprinkle a little salt and pepper or any other seasoning you like and pop those babies in!

Take them out after about 10-15 minutes. Overcooked veggies lose their nutrients so don't be like me and burn them every time because I'm watching dog videos on Instagram.

Wait for them to cool and separate them into 5 tupperwares. BOOM! Veggies for lunch M-F!!

Whether it's a morning smoothie while you're stuck in traffic or a Tupperware of broccoli stinking up your purse, you are all set for a solid week of healthy eating! Now go, young grasshopper. You are ready.

The BoomBoomBabe has spoken.

BOOM.

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Secret Weapons: 5 Ways To Mix Up Your Workout Routine

Monotony is the ultimate motivation killer. A lot of people who come to me for personal training are actually extremely educated on health and fitness. They are in great shape, they know proper form, they know what to eat and when to eat it, and they usually have a great routine. But it's the same routine they have been doing for two years. When I ask what their goals are, they say, "I just need some variety!" Fear not!! You've come to the right girl. Never will a client see the same workout. Considering Ive been doing this for 6 years, of course that can get a little tedious ESPECIALLY with the clients who have been with me for 2+ years. But I have some solid tricks up my sleeve that anyone can start incorporating into their routine that will shake things up a bit and bring some romance back into your relationship with the gym. Now unfortunately I can't sit here and break down every single routine I've ever created. But I can give you some user friendly tips that don't require supervision by a fitness pro. These are very simple yet effective changes that you should start doing immediately. Plateaus are caused by a lack of variety. Don't get stuck. Mix it up!

1) Treadmill Intervals

Now before I hear you say, "Ugh but I can't and/or hate to run!" STOP. "Can’t” should never be in a man’s (or woman's!) vocabulary! I really hope you've seen Love and Basketball. But you don't even need to run to get the benefit of the t-mill. Say hello to my little friend: the incline button. (I apologize for all the movie references.)

Try this:

Start with the incline at it's highest. This can range between a 15-30% grade depending on the gym. If full incline is too intense, take it down a notch! No judgement here. Now adjust the speed so that you can walk comfortably but you start to breath a little heavy. I tell my people to do the breath test. Try singing the alphabet. If it's easy, you need to pick up the speed. If you're having trouble just getting to the letter C, just take it down a couple notches. Do this for 1-2 min.

Then lower the incline to half of where you're at and pick up the speed a couple notches for 30 seconds-1 min. You should be breathing pretty heavy at this point.

Walk for 20-30 minutes and you have completed a set of intervals.

Another thing you can try is perform a set of weights then do about 5 minutes of t-mill intervals then go back to another set. This will cause peaks and valleys in your heart rate and help you burn more calories faster.

2) Invite a friend!

One of the best ways to change things up is to work out with someone who is more fit than you. In my case, it's my bestie Jackie. She has the stamina of a gazelle. She does a lot more cardio than me and lives in one of the hilliest neighborhoods of San Francisco. When I work out with her I know my ass is going to get kicked. She's super creative with her routines too. We both have been in the industry for a long time and I feel like she still finds a way to expose me to new things. Let a friend introduce you to something new! You never know what may be your new favorite workout.

3) Change Your Tools

There are so many different types of equipment out there. From bosu balls to medicine balls, kettle bells to Bulgarian bags, resistance bands to TRX--you have options. Ask a trainer (or google) to show you how to use something new. When you shock your body with a new exercise or routine, it has to work twice as hard than something you're familiar with. Just trying to learn coordination and balance will boost your metabolism.

4) Change the Terrain

This tip is especially geared to us gym rats. GET OUTSIDE. Switch up the environment to help engage different muscle groups. Running on a treadmill is a lot different than running on a trail. Take your workout to the pool! If you're super sore, it's easy on the joints and will help heal your muscles. Hit those hills! One of my favorite things to do is go on long hill walks. I usually discover cute new shops and rack up the miles without even realizing it. Little changes in your routine will create big changes in the body.

5) Follow my instagram! Im constantly posting new workouts that can be done at home or in the gym.

BOOM.

Questions? Need help with a new routine? Email: dynamofitsf@gmail.com | Call: 415-517-8679 | Follow: @dynamofit

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#BoomBoomBeastMode: Training for the Tri

The bug to compete has bitten me again. I'm not talking about a bikini competition though. As awesome as bodybuilding competitions are, I'm pretty positive they're not for me. I'm truly grateful for the experience and respect those athletes immensely. I have learned so much about myself through those competitions, especially that if I could survive those diet plans, I could survive anything!  I'm slowly realizing I'm the type of person who has to compete to stay motivated. On one hand I wish the benefits of eating healthy and exercise were enough to to keep me on track. On the other hand my curiosity for various sports and types of exercise is what builds my expertise as a trainer, and my strength as an athlete. With that said I have decided it is time to cross something of my bucket list that I promised myself I would do before I was 30. Enter: the triathlon. 

Let me break this down:

Swimming, running, and biking all in one event. Biking, check! Piece of cake. I know how to swim, but I don't know proper technique. That's what research is for! I love the water though, so I think it will be fun. Now after both of these events I'm supposed to run. Ughhhh. Gross. Don't get me wrong I've participated in a handful 5ks, 10ks and even trained for the Nike women's half marathon by....weight lifting. That's how much I don't like running. I didn't even run to prepare for a half marathon. Granted I was simultaneously training for a bikini competition. Long distance running interferes with gaining muscle mass, so at least I had that excuse. Somehow I even managed to run it in 2 hours. Although I'm positive I owe that to sprinting from one porto-potty to another due to extreme bowel movements (aka I had diarrhea and almost shit my shorts 58 times along the course). The next week I was so sore from all the sprinting that I could hardly move. I also sprained the hell out of my ankle but didn't even feel it until later that day thanks to good ol' adrenaline. I was out of commission for two weeks.

I digress. The point is that I despise running so I need to be as mentally and physically prepared as possible. I can't have a repeat of NWM and have an injury slow down progress. I'm giving myself ten months to train, and I am aiming for April 30th, 2016; the famous Wildflower triathlon in Central California. I will have turned 27 a week prior. 

When you're in the business of personal training and especially when you own a business YOU are your product. To keep your product relevant and in demand you must keep it fresh, adding improvements and making changes. Putting myself through these different athletic endeavors not only makes me a better athlete, but it makes me a better trainer. I'm constantly reminding myself that if I want to be a good teacher I am first and foremost a student. So throughout this journey I plan on documenting my failure and success; my WTF moments and my YES moments hoping to pass this knowledge onto so that one day you'll try something like this too. Comfort zones have a funny way of reminding us that playing it safe is boring and stunts growth. I hope to inspire you to take that first step out of your comfort zone and into your unknown. Whether it's a triathlon or just a new workout I hope you just try something new. The fit life is about building physically and building mentally. The lessons learned from powering through a tough, physical challenge can be applied to any of life's worst days. Power through. Stay committed. Stay hungry. Always always always be on the hunt to #findthefitinyou. 

Below you'll find a sample of my training regimen for month 1. I still haven't decided which triathlon I want to do. There is a shorter race and a longer race. Depending how my training goes, I'll make a decision. The best part about all of this is that I get to eat A LOT thanks to the excessive amounts of cardio AND I still get to body build which is what I'm most passionate about. Not only do I plan to incorporate lifting into my training regimen, but I also plan to do quite a bit of functional training which will help protect my joints during such a long event. If you have any questions or wish to join me (PLEASE. I NEED YOU.) email me at dynamofitsf@gmail.com. 

BOOM.

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MONTH 1

MONDAY

Weight Training: Lower Body

Cardiyour o: Bike 4 miles (outdoor)

TUESDAY

Weight Training: NONE

Cardio: 2-3 mile hill run

WEDNESDAY

Weight Training: Upper Body

Cardio: Bike 20 minutes intervals (indoor)

THURSDAY

Weight Training: Total Body+Core Functional HIIT

Cardio: Run 2-3 miles flat terrain

FRIDAY 

Swim 30 min

SATURDAY/SUNDAY 

Yoga and/or massage. 

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What You Need To Get A Bikini Body...Year Round.

  Another summer is a month away and all I can think about is how I see the same advertising over and over. The fit world loves to capitalize on a woman's overwhelming need to achieve the "bikini body" for only 3 months of the year. What about the other 9 months? Do we just stop caring come September? Why do these advertisements play on our desperation? Where were these ads 6 months ago? What the hell is a "bikini body" anyway?? There is absolutely no way the typical "bikini body" can be achieved in one month. They're playing with our emotions and it's really not fair. So I wanted to share with you my secret weapons to stick it to the man (or woman) behind these cruel advertisements! Whatever your version of a bikini body, it's time to make it last all year.

What You'll Need:

 A Positive Body Image

To be very honest, and cheesy, if you don't have this you'll never be happy with your body. Now I know it's easier said than done so I recommend starting with a mantra. My mantra changes depending on my goals but I make sure it has nothing to do with esthetics and everything to do with positive, strong mind set. For example, if I feel insecure regarding my weight, I might say something like, "Every single pound of your body is a fantastic, beautiful building block that helps make up a strong, healthy, powerful human being." Then I say it in the mirror ten times. Even if I don't believe it by the tenth time, I feel just a teeny tiny bit better about my body than I did a few minutes before. Now that doesn't mean I'm ignoring that I need to improve, it just means that I will work towards those improvements sans body bashing. We can believe anything we want. The mind is stronger than any muscle in your body. It can make you healthy and it can make you sick. Exercise it.

A Great Tanning Regimen

  

Ok. I'm guilty. I go to tanning beds, 2-3 times a month, 6-8 months out of the year. I even justify it by spending $65/month on a membership at a tanning spa that is supposed to have some fancy shmancy beds with some fancy shmancy technology that is supposed to be kinda less dangerous than the average bed. Now if beds aren't your thing, I recommend St. Tropez self-tan products (Sephora.com)! No orange and no nasty smell (ahem all you Jergens fans). The great thing about a good tan is that it hides undesirable lines and spots, creating an illusion of smooth skin and leaves you looking a couple pounds lighter. I try to maintain a tan year round. Of course, in the winter months, I don't go as crazy with the tanning because that just looks ridiculous. Sorry Snooki.

Dandelion and Oolong Teas

Bloat is one of those things that can kill a positive body image. Whether it's your period or that chinese food you chased a night of cocktails with, no one likes bloat. It adds on the pounds and can be the culprit for a major freak out on the scale. You've been busting your ass at the gym all week and nothing fits right so you just decide to stay home and avoid all social interaction. 

Stop it. 

There's a remedy. It's tea. Paritcularly of the dandelion and chinese oolong variety. I recommend David's Tea for the oolong (davidstea.com) or Traditional Medicinals for the dandelion (Whole Foods). 

A Balanced Diet/Exercise Plan This probably seems obvious but you'd be surprised how few people practice this year round.  Now whether or not you feel this is common sense, I'm going to explain anyway because no one likes a lazy blogger. 

If I could underline, italicize, or control B any word it would be BALANCED. Many times we tend to out ourselves through crash diets and excessive hours on cardio.  Not will these methods give you temporary result, they are also extremely dangerous. Let me paint a picture for you. It's something we're all familiar with. Your crazy, sun filled vacation is a month away. You've been busting your ass but you realize that cabbage and water diet isn't really helping now that you've transformed into a cardio bunny. You're low on energy and you're frustrated. You call your best friend sobbing because nothing fits and now your room is a mess because you tried every single dress in your wardrobe. Freakout Fest 2015  has officially begun. All your left with is regret and a bloated yum.  Please don't be this girl. Eat healthy year round. Enjoy treats once or twice a week. Work out regularly and as many different ways as possible. If you need help, a trainer at your gym totally has your back. :) 

Make this easy on yourself, ladies. A bikini body requires happiness inside and out. Be good to your body. Love your body. We all know there are plenty of people out there who don't want us to feel good about ourselves. Considering how hard we work to look and feel good, we ain't got no time for that! 

BOOM. Need a little extra help? I'm a pro. Ask me anything. 

Dynamofitsf@gmail.com

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5 Ways To Make Your Diet More Effective

 

 We have all been there, dieting for weeks and maybe only a few pounds of weight loss (which you really think might just be water weight).  We ask oursleves what we are doing wrong, we read as many fitness magazines as possible featuring articles like "561 Ways To Lose 30lbs in 8 Days!", or we just panick and do cardio for 3 hours (not advised).  With summer around the corner,  this is when my clientele base gets a bit bigger. People finally look for help outside of their favorite IG Fitspo account. Hell, I even hire trainers when I need a little extra boost! Call me crazy but it's hard to go to all these social events without gaining weight. Plus I  just really believe in what I do. ;) Vacations, weddings, graduations--it's just those last 10 pounds but they are stubborn as hell and your college roommate's wedding is in June and your Ex will be there but you're going to Cabo a week before where all you will be doing is drinking and eating your body weight in guacamole (no extra charge either because you're staying at an all inclusive). Just stop! Take a deep breath.  Just impliment these simple tips into that diet plan of yours and all will be okay.


Hydrate!

Coffee, soda, even your favorite juice shop juice does not count. Summer starts June 21st. There's no time to mess around. Consume 1.5 gallons of water daily. It should be the first and last thing you put in your body daily. It's like gasoline for your body and it keeps everything running smoothly. 

Time Limits

Intermittent fasting is one of the best things you can do for your body. The type I suggest is consuming all your meals within 8 hours. For example, if you start eating at 9am, you stop eating by 5am. Plan your meals carefully around your workout schedule. You should always have protein post workout and the occasional carb serving depending on the intensity of the workout. Try to eat a meal every three hours.

Meal Prep

Yes, meal prep is tedious and annoying. But just prepping a few things can really help with weight loss. It's very simple. Buy a carton of eggs. Boil them. Then BAM you have breakfast for the week! Eat the whole egg on low carb days and the whites on carb days. Eating 1-2 eggs a day with your morning coffee will help you eat less calories throughout the day than if you went without breakfast. Next, buy a pack of fresh chicken breasts. Throw them in the oven with a little salt, pepper, lemon and oil. Bake and pack! Throw one in a baggy then grab a sald or veggies when you're out to lunch and voila! You now have a clean protein with a good serving of veggies. Also you just saved yourself some cash. See how fun and easy this is!

To Carb and To Not Carb

Follow this simple rule:

HIGH INTENSITY WORKOUT/LEG DAY=CARBS (especially post workout. Limit fat intake on this day)

LOW INTENSITY WORKOUT/REST DAY=NO CARBS (increase healthy fat intake on this day.)

Examples:

Oats in the morning.

Brown rice post workout.

Sweet potato at night.

*Serving amounts are based on your diet plan.

Plan Your Cheats

Yes, you can cheat! In fact, I encourage it. Cheating keeps the metabolism boosted and it prevents us from feeling deprived and binging. Just plan them! Say you are going out to dinner Friday night. You know the restaurant is known for their super carby, cheesy dish that's probably 3000 calories. You deserve to enjoy that dish without the taste of guilt. Keep that meal in mind all week and it will help you resist those stale cookies in the break room or that handful of over salted tortilla chips that you just have to have while you binge on Netflix. Trust me, the cheat is more worth it. With that said, when you cheat, eat clean and carb free the rest of the day. 


Questions? Need a meal plan? I'm a real person. I can help you with these things. :) 

Contact at dynamofitsf@gmail.com or 415-517-8679


BOOM.


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Photo Shoot with Photographer Creig Nakano

As a trainer, your most important form of advertisement is your body. A fit, healthy body means you practice what you preach. I have been a trainer since I was 19. Since then, I try to take photos every few years to update my website and social media sites. My old boss from Crunch, Creig Nakano, is an incredibly talented photographer and one of his favorite subjects is SF. Of course, I had to rep the city I was born and raised in. I knew I had to hire him for my next shoot to get those perfect shots.  We started off at the Palace of Fine Arts then headed towards the Golden Gate Bridge. When he sent me the photos, they completely took my breath away. Don't get me wrong, I love looking at myself. I have no shame in admitting that. But seeing these photos with these beautiful backdrops was what really impressed me the most. He told me his goal was to make me look statuesque with these strong, iconic structures and he definitely achieved that. Creig was so talented at directing me to find the best position while also displaying the majestic views. These photos are everything to me. They highlight some of the most fantastic parts of San Francisco. They are a reflection of what my business is all about. They capture my essence as a trainer and an athlete.  Dynamo Fitness will be 3 years old in June. According to business and entrepreneur pros, I have made it through the hardest part. These photos, for me, commemorate how far my team and I have come. There have been some serious highs and lows but through strength, persistence, willpower, and a lot of sweat ;), Dynamo Fitness is on it's way to being the powerhouse I've always wanted. Just like that beauty of a bridge.

Thank you, Creig, for capturing that. Branding at its finest.

GGB2

GGB1

GGBProfile

GGBLunge

Kick

KB

BosuPushup

BosuPlank

BosuMC

{For inquiries, email creignakano@gmail.com. @creignakano #instacreig #creignakanophotography}

BOOM.

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The Omnivore's Delight: Salad in the City

piclab A good salad is hard to come by. On one hand, they are super nutritious. A serving of raw veggies with good fats such as avocado or olive oil is the best way to get you daily dose of vitamins. But that doesn't always guarantee flavor. As much as I love the health benefits of kale, it isn't the easiest leaf to munch on. On the other hand, some of the yummiest salad creations are packed with so many unhealthy calories, you might as well have opted for the burger. I'm talking ingredients like fried wonton bits or sugar heavy dressings. Plus I'm the type of girl who gets pissed when I go out to eat and pay for something I don't even like or doesn't make me feel good. So I complied a short list of my favorite salad spots in SF. When creating this list, I made sure there was balance, compromise, and lots of choices. Eating clean is only as hard as you make it. But first, we must figure out where to eat! Enjoy :)

Souvla | @SouvlaSF | Hayes Street

As a proud woman of the Mediterranean, I take my Greek and Middle Eastern food very seriously. If it doesn't taste like my grandmother's hummus, it's not worth it. Rarely do I go out to eat shawerma, gyros, or falafel. Why spend money on food I can get for free that tastes a million times better? (Apparently, love is the secret ingredient.) So when I found a gem like Souvla in Hayes Valley, I felt like I was cheating on my own culture. Souvla, started by Greek chef Charles Bililies with guidance of Kokkari (for fancier occasions but also a must-try!!)chef, Tony Cervone, is hands down the only place I will go to grab Greek. The souvlaki (or grilled meats on a skewer) is the kind of meat that melts in your mouth. Whether you are a lamb or a chicken person, you can turn any meal into a salad or a gyro, smothered with full fat Greek yogurt of course. You don't eat no meat?? They have vegetarian options! And just in case it's your cheat day, you're looking at Greek fries with feta, booze and REAL Greek frozen yogurt with toppings like olive oil and baklava crumbles. But the salad is why I visit Souvla as much as possible. I'm talking pickled red onions, mizithra cheese, fennel, naval orange, “Granch” dressing (Greek yogurt dressing that's wayyyyy better than real ranch) and did I mention the meat?? Seriously, put Souvla in your schedule this week.

Blue Barn | @BlueBarnSF | Chestnut Street

Blue Barn is your typical San Franciscan slow food salad and sando bar with plenty of organic, grass-fed options. So what sets this place apart? The massive list of toppings! They have every single topping you can think of or would never even imagine on a salad. Overwhelmed by too many choices? Personalize you salad to fit your dietary and taste needs. With original recipes such as "The Detox" salad smothered in a sorta Master Cleanse dressing, these people have the environment and your body's best interest in mind.

Focaccia | focacciacatering.com | Sacramento Street, Market Street, Berry Street

Prior to trying Focaccia, all I ever heard from my FiDi and SOMA clients is that I had to try this place. One day, I met with a client for lunch and he took me to the beautiful Market location. As I walked in and up to the line, a gust of fresh focaccia smells surrounded me. My tummy immediately grumbled. The line was long as it was downtown feeding hour. I expected at least a 10 minute wait till I could even start ordering. We chatted for a couple minutes in line and before I knew it, we were at the front! I didn't even know what I wanted to order. But the staff was super helpful. There's like a million options just for the type of greens you want. I chose kale and mixed greens. And these servings are seriously generous. By the time I was done ordering, I had what felt like a 5 pound salad. This place is fantastic for getting a quick, customized salad if you're on-the-go!

Other places worth mentioning:

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Plutos (@PlutosFreshFood)--Great salad bar with freshly grilled meats and a Thanksgiving feast year round!

Mixt Greens (@MixtGreens)--Order your salad from their site! Pick it up at various locations from the Mixt Rover or restaurant.

The Plant Cafe Organic (@ThePlantCafe)--Like your salad blended? Fresh green juices with the best cleansing and detoxing ingredients are made to order!

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BOOM.

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How To Win At New Year's Resolutions

If you're like me, you're still recovering from the holidays. A little green smoothie and this article should help. Whats the difference between a stripper and your new year's resolution? At least strippers are fun.

All kidding aside, whether you agree with stripping or not, there are some similarities. Resolutions, like strippers, get us excited. They tempt us with the fantasy that life could be different, better even. They lead us to believe that, even for a moment, we could have the seemingly unachievable. Each year we get excited at the idea of change. All the things that didn't work out last year, could work out this year. We stay hopeful that a change in the date could mean a change in our lives. That may make sense in a fantasy world, but in reality, January 1st is just another day. Yet for any fantasy to become reality we need a little more than wishful thinking.

Now I can't tell you how to snag a stripper, but I can help with your new year's resolutions. Each year I come across a few clients who strongly believe their resolutions will be the key to solving their lack of success in the previous year. Rarely do these clients end up successful. Now it's not that they don't want it bad enough. In fact they want it more than most. Maybe it's just that they're not doing it right; maybe the execution is wrong. Time magazine wrote a great article on the best way to tackle those resolutions that seem to show up on your lists year after year. My take on this article is geared towards health and fitness. I highlighted some of my favorite tips but you can find the full article here:

http://time.com/3640789/new-years-resolutions/

Start On A Monday

Don't worry about starting on the first day of the year. Start on the first Monday of the year. Starting on a Monday gives us the chance to plan and prepare. Weekends are for hitting the reset button. On weekends, I like to create my workout schedule for the upcoming week, food shop, meal prep and do anything else to help me have a successful week. By the way, guess what tomorrow is?

Don't Just Wing It

One of the most interesting points in this article is that the more you want your goal, the less likely you are to achieve it. When I read this, it took everything in me to not slam my head repeatedly against my desk. Once I took a few minutes to let it sink in, I realized how true it was. Every once in a while, I work with a client who convinces me they want to lose weight more than anyone I have ever worked with. I can see through all their emotion and passion, there is nothing they want more in life than to be healthy. And I believe them. I believe every word. Yet somehow, these clients are usually the ones who fail. According to this article, many people believe good intentions are enough to achieve their goals, so much that they don't even need to plan; that they will just work it out along the way. Yet that's when procrastination hits. It just goes to show that we cant just want it, we have to work for it too.

Do Not Have A Plan B

Though I don't recommend it, my business was started without a Plan B. As stressful as it was to get Dynamo Fitness to where it is today, I do honestly believe not having a backup plan is what kept the fire lit under my ass. That and very supportive parents and a very patient boyfriend. In hindsight, my most successful clients were the ones who found themselves in life or death situations. They usually were battling a life threatening disease caused or made worse by diabetes. They also tended to have families. Just a little food for thought.

Chop It Up

I LOVE making lists. I create color coded categories and draw little boxes next to each task. The satisfaction of marking off each box is thrilling. Don't judge. According to this article, I'm not crazy. Breaking down big goals into smaller tasks and listing them helps keep you on track to success. Need a year? Break it down to what you'll have to do each month to stay accountable.

Conserve Your Willpower

This concept of willpower being like gas in your tank is perfect. The article states that if you use your willpower to make one healthy decision during the day, it will be harder to make another healthy decision at the end of the day. One thing I really encourage my clients to do is plan their cheats. Decide what and when you will cheat with. This will help staying on track throughout the week and avoid temptation.

Good luck! Hopefully with these tips you won't need it!

BOOM.

Need a little extra help with those resolutions? Call me ;)

415-517-8679

dynamofitsf@gmail.com

@dynamofit

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BoomBoom(Gift)Bag: The Fit Holiday Gift Guide

It's the most wonderful time of the year. The gift giving season is upon us. Everyone exchanges gifts, hoping to give the best and get the best. What's on your list? That bag you've been eyeing since fashion week? Those lace up, suede pumps in the window? That sparkly necklace you've been dropping very obvious hints about to your BF? That shiny gold phone? Apple Bottom jeans? Boots with the fur? Guess what? All that stuff is going to go out of style come March. You'll probably stop using it by January. But do you know what doesn't go out of style? A. FIT. ASS. BODY.

Below you'll find all the things you need to get workin' on your fitness and to look good while doing it.

 

Side Plank on the Ugi Ball.

The Ugi Ball is one of the coolest medicine balls I've ever come across. It has the bounce of a hard medicine ball but the squish of a soft one. The possibilities are endless. Think a superset of ball-wall throws and ball slams. Then drop down to mountain climbers followed by a plank. It versatile enough to create quick and efficient workouts. Plus they come in a variety of cute colors ranging from 6-12 pounds. If you're looking to tone, add a little more resistance to that Pilates workout with the 6 pounder. HIIT more your thing? Get crazy with the 12! Either way this is a must-have for you and your fit fam.

The Polar FT4 Heart Rate Monitor solves a lot of problems for those who love numbers. Love tracking caloric burn? This bad boy will track how many calories burned during cardio and weight training workouts. It will even show progress based on your heart rate! You'll be able to stay in your desired zone with reminders flashing on the screen. It saves all your training data as well. All this on top of all your basic heart rate monitor and watch features. Oh and it's waterproof! I definitely recommend this to anyone trying to lose weight or training for a race. It comes in 5 different colors and the size is adjustable.

The Polar FT4 Heart Rate Monitor

David's Tea is the bomb dot com. Yes, I know it's just tea. But quality loose leaf tea with great benefits and cute packaging? I'm in. Whether you're looking for an energy boost, a cleanse, healthier joints, antioxidants, or even something to curb that craving--tea is your solution. With varieties from all over the world and unique holiday flavors like Apple Custard and Bubbie's Baklava, what's not to like?? They even will serve you up a fresh cup of tea or a tea latte. Give a gift card to the loved one trying to improve their

David's Tea, Noe Valley

health from the inside out. There they can find their favorite tea and any sort of product to help steep it. The staff is super helpful too! I will walk in, tell them what I'm trying to work on and they always have know the solution. I usually drink golden pu'erh when I need a diuretic or "The Glow" with stinging nettle (also helps with joint pain) and rosehips for complexion.

 

 

All hail ClassPass! Imagine having access to your city's hottest classes in the palm of your hand. Now imagine attending as many classes you want for one monthly payment. Yes, you can freak out now. ClassPass is this amazing concept created by Payal Kadakia (CEO and co-founder). After getting robbed at a coffee shop, Payal was motivated to get fit to better defend herself. She grew up dancing but felt she needed more variety to get in shape. Payal became tired of searching around for great classes. Long story short, she created Classpass.

ClassPass now available in SF, $99

Zumba? Yoga? Cycling? Pilates? Dance? Boot camp? Classpass has you covered with the most popular studio in the city. It works like a gym membership. Every month, the app charges $99. From there you can access any studio in the Classpass network up to 3 times a month. You can even use Classpass in different cities! This is an awesome gift for that fit jet setter in your life.

 

If comfortable and stylish had a baby, it would be Lululemon. Lululemon has been dabbling in casual gear for quite some time now. The result keeps getting better and better. They've perfected pieces great for any laid back, social setting.

Pranayama Scarf, Lululemon $98

Sometimes I go from workout to work to lunch. It's nice to have something versatile and cute enough so I don't have to haul around an extra bag of clothes. I'm a huge fan of Lulu's scarves. They can be worn in so many different ways and have lasted me years. The plaid Pranayama scarf will satisfy your pickiest friend!

Gifts from Frank on their blog, http://us.frankbody.com/blogs/news/16015320-the-gift-of-giving#.VH-VsMlRfpw

Sweat, dirt, sun and pollution are said to be our skin's biggest enemies. Pores get clogged, skin gets damaged, tones become uneven. Frank Coffee Scrub will take care of all those issues and then some! With natural ingredients such as brown sugar, orange, coconut oil, and even almond, there's no need to feel guilty when indulging in these products. Just massaging this scrub in daily is said to help with skin issues such as acne, eczema, psoriasis, stretch marks, varicose veins and.... (drum roll please)....cellulite!!! I think we've found the perfect stocking stuffer for any sweaty lady.

Okay, I admit it. I watch reality TV. My favorite show right now? House of DVF. Sure the drama and fashion are entertaining. But the main reason I tune is Diane von Furstenberg.

Diane von Furstenberg's Autobiography

I love her attitude and philosophies on running a business and being a woman.  Any strong, confident woman who aims to uplift fellow females is a beautiful thing. That's why her book, The Woman I Wanted To Be, is on my wishlist. So Santa...? Are you reading this? This would be the perfect gift for any BoomBoomBabe!

Questions? Comments? Concerns? Contact me dynamofitsf@gmail.com.

Follow @dynamofitsf (IG) and @dynamofit (twitter)

BOOM.

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25 Days of Getting Your Ass In Shape: Lose weight in December.

Santa Claus Measuring Fat Belly Yes, I said it. Lose weight in December. Consider it a dare. Make it a competition with your friends. Do whatever it takes to prove that you don't have to gain weight during the Holidays. Here's the plan:

 

  • Reduce Portions: I love food. Sometimes I love enough for 3 people. Then I'll add a side salad because, of course, I need my veggies. This, my dear, is called overeating. I am sure you are familiar with it. It usually rears its ugly head around the holidays, office parties, family dinners, and Netflix binges. I've tried all the tricks to stop myself from overeating. I would turn off the lights in the kitchen. I would not allow myself to eat while watching TV.  I even went to Overeaters Anonymous after my first competition because I just couldn't seem to stop. But there was one trick that seemed to be the most effective out of all of them: share. Share your food. You heard me! Order one entree, maybe an appetizer and share with a buddy. You can't eat more food if there's none left! If you're at home, make only enough food--no leftovers. Now if you're eating veggies, don't worry about sharing. You need as many as you can get. In fact, getting full off veggies first will help keep your eating under control.

 

  • Walk daily: You'd be surprised how many extra calories get burned just by going on walks throughout the day. People who own dogs tend to be more fit because they have to get up and walk their pups! My favorite thing to do is walk after every meal, even if it's just for 5 minutes. It helps with digestion and prevents that lethargic feeling post meal better known as a food coma. Expect a nice little boost in the metabolism department and see results within a week.

 

  • Eliminate Sugar: Just for 25 days (not including your cheat day) eliminate sugar. No candy, no dessert, no fruit juices, no soda. I know it might sound hard but trust me, even after a week you will feel more energized and less sluggish.

 

  • Meal Prep:
    You know the deal. Our IG feeds are always filled with posts of tables with Tupperwares containing sweet potatoes, chicken, and asparagus. Before you freak, you DO NOT need to eat like that to lose weight. Just keep the carb intake low and avoid processed foods. Meal prepping yummy, healthy meals will take the guess work out of weight loss. There will be no issues of, "I was short on time so I just ran to the nearest restaurant and ordered that fried sandwich thing" or "Nothing around me was healthy so I didn't eat at all." Meal prep, people. And log your food while you're at it. It is one of the best ways my clients keep themselves accountable between our sessions.

 

  • Try A New Class: Put yourself out there! Buy a package for the month with a studio or boot camp so you have to stay committed. Trying something new will prevent your workouts from getting boring and will shake things up in the metabolism department. It's weight loss X fun! My absolute favorites are Barry's Bootcamp and the yoga sculpt class at Thriveability on West Portal.

 

  • Don't forget to Cheat!: I've discussed the importance of cheating in a previous post. It's a part of the BoomBoomBabe lifestyle. For this challenge, cheat 1 time a week. That means one meal or a few alcoholic beverages--NOT BOTH. This should solve the problem of what to do during all those holiday parties. After your cheat,  start the day off with my green shake (recipe in Lean Mean Green Machine post).

Stay tuned for recipes and tips to get your through the challenge! Follow @dynamofitsf on IG and @dynamofit on Twitter. If you have any questions or need a little motivational boost, contact at dynamofitsf@gmail.com. Coming up next...The Gift Guide!

#25DaysofBoom

BOOM.

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The Dynamo Fitness Holiday Survival Guide

rocky The holidays are upon us, and regardless of your religious or political beliefs they are completely unavoidable. The long lines, the packed parking lots, all the grumpy grumpelstiltskins bah humbug-ing with their grinch-like attitudes...it's enough to give a girl some serious anxiety! I love the holidays because I get to spend some quality time with family, but they do make me very anxious. Now my triggers don't involve long lines or that token Scroogey cousin or even the congested lots. The thing that really gets my anxiety revved up is the thought of all that damn food! Don't get my wrong, I enjoy the food! I even wear yoga pants to dinner just so my food baby can grow without any restriction. Yet every year the same thing happens like clockwork. The bigger and bloated my tum gets, so grows the guilt. Now that bloat usually goes away with a cup of Smooth Move and dandelion tea, but the guilt stays with me much longer. It's a different kind of stomach pain. I tell myself I'm going to be reasonable and not over eat; just simply enjoy my food without going overboard. Now after many years of giving myself this tough loving pep talk (you know--the kind of pep talk Mickey gave Rocky when he was feeling sorry for himself) I still find myself practically slamming my face into all 3 plates of holiday goodness as if I never even knew food existed. After talking to clients I realized they had the same problem. So I decided to come up with some basic rules; something a little more specific. I came up with these guidelines that give a little wiggle room. I found when I'm super strict, I am more likely to fail versus when I practice moderation. I will repeat this over and over if I have to: the key to healthy living and a fit lifestyle is balance. Now eat up you son of a b**** because Alex loves you! (For this post's sake I really hope you've seen Rocky...)

**Before serving yourself, check out the table. Decide what you really want to eat and what you could do without.

Portion Control: 
I don't believe in deprivation. I believe in moderation. Eat everything you want as long as it fits in the palm of your hand (no more than two tablespoons.) Getting a little bit of everything will prevent you from feeling deprived and drive off the urge to binge
Fill up on the good stuff: 
Filling up on fiber packed veggies will get your tummy super full. Once you are full, your eyes won’t wander as much to the bad stuff and portion control will be a bit easier to accomplish. I always like to pack a plate with veggies before I even go for the other food. This way I am less hungry and I can be more realistic about what I can fit in my tummy.
Hold the sauce!:
Sauce is code for processed sugars/fats. Don’t fall for the tricks! Just because cranberry sauce has fruit in it, does not mean it’s healthy. Whatever you are eating, if you can’t find it in a natural form, it’s probably processed and full of empty calories.
Dessert : 
Pick out three desserts that you feel you have to try. You get 3 bites, one from each dessert or 3 from the same dessert.  Deprivation only leads to over eating. It’s okay to treat yourself a bit. My mom and I like to use a little trick called "The Tablespoon Rule". We take a tablespoon and go around the dessert table, only scooping a spoonful of our favorites.
Leftovers: 
As good as that stuffing was, leave it for someone else. Consider it the gift of giving.
 Quick Tips
-Greek yogurt/goat's milk yogurt are great substitutes for creamy items.
-Stevia is natural, zero calorie sweetener. Use this when baking.
-Whole Foods and Trader Joe's both sell chocolate with no added sugar. Use for yummy, low carb desserts!
-Make your own food and bring it to share. You’ll have more control of what goes on your plate.
-The “Skinny Girl” cocktail brand is a great addition to any adult holiday party. It’s low in calories and sugar.
-Get in a nice, long walk with your family after dinner. It will help with digestion and burn some calories!
BOOM.

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How To Get Away With Burgers

Marlowe, SF I'm still recovering from the How To Get Away With Murder finale. The drama, the scandal, the controversy--I ate it up, every second of all 43 minutes. I love this show so much, it has inspired this blog post. We all want to get away with things (hopefully not murder...). Whether it's getting away with devouring that cronut without gaining a pound or getting away with that bench press PR with almost perfect form, there is something so thrilling and about getting away with it.  Getting away with anything is intriguing and exciting!

Now dieting and clean eating aren't really at the top of our list of fun things to get away with. Considering that "dieting" or clean eating" aren't the most exciting terms, the trickiest part is to find a way to make them fun enough so that cleaner food is enjoyable. And what food is more enjoyable than a big, juicy burger! The dilemma is finding a burger that doesn't count as a cheat. I like to tell my clients having one cheat day a week won't kill you. In fact, one cheat day a week will help you. Just as your body gets used to eating unhealthy food, it can also get used to eating healthy food. It's important to incorporate cheat meals to keep your metabolism fired up. Burgers are one of my favorite cheats. If I could have one daily, I would. Yet to find balance, one must compromise.

With that said I give you How To Get Away With Burgers, starring some of the yummiest, clean burger joints in San Francisco. Below you'll find a list of places with my favorite burgers--just slightly modified to eat any day of the week without it being a cheat. So go ahead, get away with it!

Marlowe

  • Crispy Fried Chicken Sandwich, $13: caesar aioli, bacon and field greens
  • Modification: no Bun; salad instead of fries
  • Craving a salty snack? Try their brussel sprouts!

The Plant Cafe Organic

  • Plant Burger, $12 (V): patty made in-house from lentils, mushrooms, beets, cashews & bulgur wheat. Topped with grilled onions, lettuce, tomato, vegan aioli on your choice of focaccia, whole wheat sourdough, or an ACME sourdough bun  
  • Modification: whole wheat sourdough (only 1 slice); salad instead of fries
  • Their turkey burger is also a great choice!

Roam Artisan Burgers

  • Bison Mini Burger Trio over the Farmers Market salad (prices/sizes vary): greens, seeds, and seasonal veggies
  • Modification: add a fried egg for added protein
  • The Fry-fecta is a must!

Box Kitchen (Next to Tempest)

  • Box Burger and Fries ($8): potato pepper bun, crispy shallots, white cheddar, arugula
  • Modifications: NONE. Worth the cheat!

BOOM.

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The Lean Mean Green Machine

df sick in bedCold and flu season is upon us! Almost every single client is sick right now. I even caught a little bug these last few weeks. It's just that time of year. Whether you're looking to cleanse, rid yourself of illness, reduce bloat or get the digestive tract moving, this shake is the answer. I like to blend my ingredients with a NutriBullet instead of juicing to make sure I get in as much fiber as possible. df greens

Ingredients:

  • turmeric root/powder
  • ginger root
  • spirulina
  • chlorella
  • kale
  • cucumber
  • spinach
  • celery
  • beets
  • parsley
  • cilantro
  • chia seeds

Benefits:

  • detox/cleanse
  • relieves constipation
  • boosts immune system
  • absorb nutrients quickly
  • reduces inflammation
  • natural diuretic/reduces bloat
  • boosts energy
  • packed with fiber to help you stay full

BOOM.

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BoomBoomBelly: Put the "Yay" in Fage!

The BoomBoomBelly will feature original recipes inspired by the needs and wants of my clients as well as my own cravings.

photo(1)

Greek yogurt has been all the rage for quite some time now. Whether it's fresh or froyo, this ice cream substitute created a guilt-free, "healthy" indulgent trend. But yogurt in any form has one dirty little secret: sugar. Most dairy products already contain sugars naturally, but flavored yogurts are the real culprits. Just because it's packed with probiotics doesn't mean it's healthy. Flavored yogurts are filled with artificial sugars as well as other chemicals that can interrupt weight loss attempts. Considering how hard it is to lose weight, especially when snacks claim to be clean and lean, the last thing we need is to be unsure of what is in our food. I always tell my clients the key to weight loss is to know exactly why weight loss or gain occurs in their body. That means avoiding guessing games. The best way to do that is to make your own food! Now we all are super busy with work and family and social lives and relationships and pets and everything in between. These yogurt recipes are quick, easy, low in sugar, and all under 200 calories.

I love Fage ('fa-yeh') yogurt because it is a Greek company started by a Greek family that has been making their yogurt since the 1920s. I am a sucker for supporting family businesses, especially because Dynamo Fitness is family owned and operated. Skim milk, cream, and live active yogurt cultures are the only ingredients you'll find in Fage 2%. It's Greek yogurt in it's truest form. I used a half cup for each serving (85 calories | 2.2 g fat | 4.5g carbs | 4.5g sugar | 11.5 g protein). Curb your cravings and stay on top of your snacking with these versatile recipes. Eat fresh or frozen, use as a dip or eat a dessert!

photo(1)Banana Split:

  • 1 teaspoon PB2
  • 2 squares crushed of Lily's Chocolate (sweetened with stevia)
  • 1/4 medium banana smashed

Cucumber Garlic:

  • 1/4 cup cucumber diced
  • 1 teaspoon garlic
  • paprika to taste
  • black pepper to taste

Pumpkin Spice:

  • 1 teaspoon pumpkin seeds
  • 1 teaspoon pumpkin spice (Trader Joe's)

Pina Colada:

  • 1 tablespoon coconut chips (Trader Joe's)
  • 1/8 cup pineapple smashed
  • squirt of lime

BOOM.

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BoomBoomBag: October's Obsessions

Every fit boy and girl needs their survival kit. The BoomBoomBag will highlight my favorite products for my always on-the-go fit lifestyle.   image

Dove mini antiperspirant: Just in case this needs an explanation-my clients have enough to deal with during one of our workouts. My body odor should not be of their concerns. ($0.97, target.com)

Papaya Enzyme: Ok, I'm not perfect. Phew...glad that's out in the open. With that said, I don't always meal prep. That means I occasionally find myself eating unexpected things in unexpected places. A happy digestive tract will help the entire body run smoothly. So why not give it a little boost? Papaya enzymes help with digestion and gas. I'm a little sensitive to dairy products so I find these super helpful, especially because I'm all about Blue Bottle's latte. Mmmhhmmm....($13.99, vitaminshoppe.com)

Laura Mercier Tinted Moisturizer: SPF x coverage for my totally adorbs sun spots and pink pimples. This moisturizer protects my face and gives me a beautifully refreshed look for my glorious, early AM Embarcadero runs. ($43, sephora.com)

Burt's Bees Grapefruit Cleansing Wipes: As much as I love a good sweat, it really takes a toll on my face. Throughout the day, I'll wipe off with one of these bad boys just to clean out my pores a bit. The grapefruit soothes my acne while giving my skin a glow that would make you average Twilight vampire jealous. ($5.39, target.com)

Traditional Medicinals: Behold! My favorite pre-packaged tea brand. They also are the creators of Smooth Move ( a gentle laxative tea that I'm a little too enthusiastic about. It definitely deserves an entire post to itself). I carry the bags with me everywhere. In the morning I just pop into a coffee shop for some hot water and a snack, usually a hard boiled egg or fruit. This dandelion tea is the perfect remedy for bloat and water retention. Ladies, especially during that thing that happens with the thing...*winky face* ($4.99, traditionalmedicinals.com)

Strong & Kind Bars: Well I didn't think it was possible but Kind bars are even better than before! Their new Strong & Kind line has the best salty sweet combos and 10 grams of protein. It's easy to stay satisfied with these in your bag. I'm positive the Roasted Jalapeño bar could be the most addictive thing since Doritos-minus all the MSG. ($14.72/box, Amazon.com)

Jay Robb Eggwhite Protein Powder: I love keeping a bag of protein powder on hand. If I have clients back to back, I'll just throw a scoop in my shaker cup and be on my way! I love this protein powder in particular because it's simply egg whites. This means I can drink it at any point in the day: pre workout, post workout, as a meal or a snack. It's low in sugar too! ($26, GNC)

Lululemon Layers: Lulu is known for their magical pants. They can make any booty look twice as toned and turn a few heads along the way. But I also LOVE their layering tops. Pictured is the Run: Swiftly Tech Long Sleeve. It's light, easy to throw in your bag and perfect for that unpredictable SF weather. Bring on @karlthefog! ($68, Lululemon)

Nike Dri-Fit Feather Lite Cap: Just to reiterate, I love any fit apparel that can easily be stuffed into my bag. This hat is perfect for fitting in small spaces. It wicks away sweat and can be thrown in the wash without wearing down or losing shape! ($22, sportsauthority.com)

Why We Get Fat by Gary Taubes: My latest read that explores the causes of obesity and the misconceptions of traditional diets. It's intriguing and highly controversial. I recommend reading with an open mind! I'll post a book review on the blog soon. ($29.92, barnesandnoble.com)

Neutrogena Ultimate Sport Sunscreen: Neutrogena sun block products are light and by far the best at withstanding sweat without clogging pores-no oily feel either! I've ran entire half marathons without reapplying and never seem to get burned. ($11.99, walgreens.com)

Apple EarPods: These are key to being antisocial at the gym. Get in, put in the work, and get out. Always necessary when tuning out distracting conversations and unnecessarily loud gym patrons-especially when focusing on those final few reps. I carry mine with me everywhere. I prefer my little Apple ones because they don't get in my way and they're super portable. ($29, Apple.com)

BOOM.

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Dynamo Fatness

This past Saturday I competed in my 2nd and probably final bikini competition. As much as I love bodybuilding, the competition scene is just not for me. Between all the dieting, exercising, time and money it takes just to make it to a show, there is no time or energy left to experience other aspects of the fitness industry. (Let alone enjoy a cheat meal here and there!) This city is busting at the seams with innovative eateries as well as fitness crazes usually obsessed over by a cult following. Yet these two industries make it hard to enjoy one or the other. I could easily eat Craftsman and Wolves' gooey-yolky-savory-muffin-perfection The Rebel Within daily. But that might undo all my hard work at my weekly Barry's Boot Camp class. Competing helps keep me on track. I am a trainer after all. I own a personal training business, Dynamo Fitness, in a city with a very competitive personal training scene. My body is the best form of advertisement. So it only felt natural to have something like a competition keep me on track; to lead by example. My clients love to see me walk the same path they do. They want to know that I am human and I too must work to create a healthy lifestyle. But competing does mean all or nothing.This lifestyle is not realistic for the average human, let alone the average San Franciscan. It is extremely hard to transition back to normal life. So how does one stay fit and feast?? This is what I intend to discover.

I am on the hunt. I am on the hunt for the best workouts this city has to offer. I am on the hunt for the best food this city has created. But most importantly, I am on the hunt to find a way to have it all! Expect the two worlds to collide in a glorious symphony of sweat and sweet! (That sounds kind of gross but you get the point.) Balance will be found between body and booze, between toned and tacos. I shall abolish Fitness VS Fatness and create Fitness AND Fatness!

BOOM.

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