The Fit Life With Dawn

The Fit Life With Dawn The Fit Life With Dawn is a private client personal training studio that offers personal training se

The Fit Life With Dawn is a private client training studio for women that offers personal training services, contest coaching and fitness coaching. Our approach to fitness is simple - it is more than just a "diet." Fitness is a life style, and a healthier you is a happier you. Our approach is more than just training, but rather we will assist all other aspects of personal fitness including eating,

life coaching, meal prepping, healthy food choices, etc. Come be a part of the Fit Life With Dawn family, and please let me help you reach your maximum potential, and push yourself to limits you have never believed were possible! Call (646-235-2017) or email ([email protected]) for a free consultation and tour of our studio today!

Most of my nutrition coaching clients lead busy lives, and would prefer to find ways to minimize their time in the kitch...
12/03/2021

Most of my nutrition coaching clients lead busy lives, and would prefer to find ways to minimize their time in the kitchen while still reaching their goals.

There are many ways to consume adequate protein without being a slave to the kitchen.

And even if you love to cook, life gets busy and does not always allow time to whip up something gourmet. This is why I like to have easy, quick and nutritious go-to sources of protein on hand.

Here are some of my favorites that require little or no cooking ⬆️

Don’t forget to save to save this post for your future reference 😉

Which of these foods do you guys tend to utilize when short on time?

How many times have you eaten a meal and found yourself hungry very shortly after? There are very common mistakes that m...
11/30/2021

How many times have you eaten a meal and found yourself hungry very shortly after? There are very common mistakes that most people make that causes this to happen.

When putting together meals (and snacks), I have a few key principles that help to keep me feeling satisfied and full without overeating.

Read below ⬇️

1. Make sure you have some fiber in your meal, which will help to stop you from overeating and also promotes satiety. For example, add black beans, lentils or butternut squash as a side dish.

2. Add cruciferous and green leafy veggies to your meals 🥬 🍅 🫑 . This is a great way to eat more volume (thus feeling more full) with very few calories.

3. Consume protein with all of your meals 🍗 🐠 🥩. Protein is a very satisfying macronutrient and also helps send signals to your brain that you are full once you’ve consume enough.

4. Add healthy fats 🥑 to your meal. Fat takes the longest to digest, and it helps with long-term fullness (the hours after the meal).

5. Consume protein with your snacks as well! (such as edamame, boiled egg 🥚 , beef jerky, Greek yogurt, a smoothie or even a good quality protein bar when on the go).

6. Try not to consume carbs alone(unless it is a quick pre or post workout snack). For example, eat a banana 🍌 with nuts 🥜, rather than by itself. Eating carbs alone will spike blood sugar, leading to more cravings and hunger shortly after.

The truth about motivation👇 Motivation will ebb and flow throughout your lifetime..even for the most successful people. ...
11/27/2021

The truth about motivation👇

Motivation will ebb and flow throughout your lifetime..even for the most successful people. What’s more important is have DISCIPLINE to create habits that make a healthy lifestyle a no-brainer.

For example, schedule your workout 🏋🏼‍♀️ into your routine, or make a weekly grocery 🛒 order so that you can always have access to healthy food. Prep your meals🥘 ahead of time so that you are not randomly reaching for whatever is in front of you.

If you schedule these types of habits into your routine, just the way you schedule you hair and nail appointment, you will be successful with this lifestyle.

Decide HOW you will reach your goals. Specifically, what will you change in your life to work towards this goal? Don’t make an arbitrary goal without any plan as to how you will achieve it. If you create a specific plan, you will be more likely to carry it out even if you are not feeling motivated that day.

Also, start simple, and don’t make unrealistic goals for yourself.. Prepare quick, easy meals, and start moving your body more by walking🚶‍♀️as much as possible. Little by little, these small changes will turn into habits which will bring you a little closer to your goals every single day.

Which habits have you created that have helped you achieve your goals? Comment below ⬇️

Dawn Approved Tips to Prevent Overeating on Thanksgiving: Holidays are a wonderful time that we get to spend with friend...
11/24/2021

Dawn Approved Tips to Prevent Overeating on Thanksgiving:

Holidays are a wonderful time that we get to spend with friends and family, often indulging in foods that we don’t normally eat. While you should allow yourself to enjoy the holidays, and not obsess over food, you also do not want to overeat to the point where you feel gross and over stuffed.

When eating socially, it is very easy to eat past the point of satisfaction and satiety, so I wanted to arm you guys with some great tips on how to navigate this holiday season without derailing your goals or leaving you feeling sick to your stomachs.

1. Fill your plate with lots of veggies 🍅 🥬 (the fiber and water content of these foods will stop you from overeating and help to fill your belly with nutritious food).
2. Eat Adequate protein (such as Turkey 🦃) in the beginning of the meal.
3. Don’t go for seconds right away. 🍽 Pay attention to your hunger cues, and make sure you are hungry if you go for more food.
4. Eat something light before Thanksgiving dinner, such as a salad 🥗 or protein shake so that you aren’t starving when you sit down for your meal.
5. Chose one dessert that you REALLY want to try, rather than all of them.
6. Chose ONE starchy item to eat (such as bread or potato, etc).
7. If you want to try something that is calorically dense (such as Mac & cheese for example), take one small portion of it and don’t go back for more.
8. Eat SLOWLY, and chew every bite thoroughly.
9. Get up and move away from the table when you are full.
10. Drink water 💦 before and with every meal.
11. Whenever possible, have sauces, dressing and gravy on the side so you control it.
Bonus: If you can, take a 15 to 30 minute walk after your meal to facilitate digestion.

And of course, enjoy your Thanksgiving with family and friends. Remember that it is not all about food, and that The most important part is to spend time with your loved ones.

Happy Thanksgiving 🦃 Everyone! Let me know if any of these tips were helpful for you😊

Healthy & Easy Fall Recipes 🎃 🍁 I love to take advantage of all the seasonal foods because they are the most delicious a...
11/18/2021

Healthy & Easy Fall Recipes 🎃 🍁

I love to take advantage of all the seasonal foods because they are the most delicious and nutritious when they are in peak season.

Butternut squash happens to be one of my favorite fall foods to make, and it is also super simple to prepare! Remember that healthy eating does NOT need to be complicated.

This is also an excellent addition to a healthy Thanksgiving Dinner🦃!

Save this recipe for later, and let me know if this is helpful for you all. 😉 Also, Comment below, tag me or send me a message if you try it! Enjoy Fitfam 👊🏻

10/17/2021

Hamstring and glute focused lower body day 🍑 🦵 Here are the exercises I did (I started with hip thrusts, but they are not included in the 🎥🤷‍♀️)👇

1. Deficit stiff leg deadlift
2. One leg deadlifts
3. Bulgarian split squat
4. Cable kickbacks (for glute Maximus)
5. Cable abductions (glute medius)

Comment below 👇 if you also enjoy these exercises or if you plan to try them!

Why I can’t stand fad diets 🙄🌟 Most fad diets are NOT sustainable 🌟There is a very high rate of weight REGAIN once you a...
10/17/2021

Why I can’t stand fad diets 🙄

🌟 Most fad diets are NOT sustainable
🌟There is a very high rate of weight REGAIN once you are finished with them.
🌟They teach you nothing about how to live a sustainable, healthy lifestyle
🌟Many of them are actually HARMFUL to your health.
🌟They make you rely on certain (usually crappy) products(such as bars and shakes).
🌟There’s NO ONE DIET that Is good for everyone.

🥦The only way to lose the weight and KEEP IT OFF is to learn how and why you should eat certain foods.

🥕This is a very individual process and does not look the same for everyone.

🍎 The secret lies in finding a lifestyle and eating style that is sustainable and satisfying for YOU. However, this often requires a lot of trial and error.
🥬 If you would like to learn more about how to do this, feel free to shoot me a DM so we can talk more about one-one-one nutrition and health coaching.

What’s the Deal with Carbs? Carbs get so much attention when it comes to nutrition because there are so many different ...
10/06/2021

What’s the Deal with Carbs?

Carbs get so much attention when it comes to nutrition because there are so many different types of carbs, but our bodies recognize them differently. We utilize carbs for energy, but we also weren’t designed to be surrounded by so many processed and refined carbs.

So when our body does get an onslaught of starchy or processed carbs (usually from refined sugars or simple carbs like cake or pasta), it handles them by releasing insulin, which is a storage hormone. So instead of signaling our body to burn fat, our bodies actually get the signal to store fat whenever we eat a lot of starchy carbs (especially when we are sedentary).

Where are Carbs Found?

I like to categorize them as:
UNPROCESSED (or fibrous) VS. PROCESSED Carbs
⭐️ Fibrous (unprocessed) carbs tend to help with Fat Loss, partially because they are so great at keeping us full without providing a lot of calories. These include:
· Raw or cooked vegetables 🌶
· Beans and legumes
· Low sugar fruits (mostly berries 🍓 🫐 )
· Sweet potato 🍠
· Whole grains

Processed Carbs:
· All candy & jams 🍭
· Sodas, fruit juices 🥤
· Processed refined grains like flour or white rice
· Bread 🍞 and pasta 🍝 made with refined flour
· Cakes 🍰 cookies and other baked goods

It is not about eliminating ALL processed carbs (bc this is not realistic) but rather on controlling or reducing them. We want to add the right foods to crowd out the foods that aren’t serving us.

⭐️ The goal is to substitute as many of the processed carbs with the unprocessed/fibrous carbs.

• Fill more of your plate with more veggies 🫑 🥬
• Shift from more processed to less processed foods
• Shift from breads, pastas and white rice to sprouted bread, brown rice and whole grains
• Swap white Potatoes(although they are not processed, they are highly starchy) to sweet potatoes (or any root vegetable)

If you would like more help creating an individualized nutrition plan that is suitable for your goals, feel free to send me a DM and reach out for more info 😉

There there’s so much confusion surrounding which foods to eat and what diet to adhere to for weight loss and even for g...
09/28/2021

There there’s so much confusion surrounding which foods to eat and what diet to adhere to for weight loss and even for general health.

However, the suggestion to “just eat less” is not a good prescription for weight loss. You must also learn what foods to eat in order to satisfy hunger, and minimize cravings so that you fuel for your body, but do not overeat.

It comes down these few simple principles. If you adhere to them, you will be able to lose the extra body fat, as well as maintain your weight for the long term.

If you would like to learn more about how to create a nutrition plan that will satisfy all of these requirements, go check out my free podcast. Search “The The Fit Life With Dawn” on Apple podcast or Spotify. The link is also in my bio. You may also feel free to DM me with any questions.

If you would like more personalized help, ask me about one-on-one nutrition coaching.

Why do people plateau and never actually reach their fitness goals?In my podcast (episode 23), I explained some of the m...
09/10/2021

Why do people plateau and never actually reach their fitness goals?

In my podcast (episode 23), I explained some of the main reasons why this happens, even though you may feel like you are working super hard to reach your goals.
I have heard this question countless times:

What am I doing wrong?

Here is My top 10 list as to why you may plateau in your fitness journey 👇

1. Not creating enough of calorie deficit OR Creating TOO much of a calorie deficit
2. Staying in strict diet mode for too long
3. Not incorporating enough non-exercise daily movement (ie: walking, taking stairs, etc)
4. Not eating enough protein (which is good for satiety hormones and also for preserving muscle when dieting)
5. Overcompensating for your calories burned in your workout
6. Doing too much cardio and not enough strength training (muscle is good for your metabolism and BMR)
7. Doing the same thing for too long (with both diet and exercise)
8. Relying mostly on exercise to lose body fat, which is NOT the most efficient method (emphasis should be put on the diet)
9. Doing too much intense exercise, which ends up chronically elevating your stress hormone cortisol / Not adequately recovering between workouts
10. Setting unrealistic goals that are not sustainable.

If you are interested in learning about this topic, and would like to hear me elaborate on it, go check out The Fit Life With Dawn podcast (episode 23) on Apple or Spotify.
You could also always feel free to send me a DM with your questions.

09/04/2021

Go listen to episode number 25 of my podcast, The Fit Life With Dawn Podcast! I explain the Dawn Approved method on how to order more healthfully at a restaurant, and how not to derail your progress when you go out to eat. I also give you my take on cheat meals. 🍕 🍔

You can listen to the podcast on either Apple podcast, or Spotify. The link is also in my bio if you do not have these apps.

Client spotlight: 45 pounds down in 8 months👏 👏 This girl right here deserves such a big shout out. She came to me a few...
07/30/2021

Client spotlight: 45 pounds down in 8 months👏 👏
This girl right here deserves such a big shout out. She came to me a few months postpartum and wanted to feel her best again. Although it is never an easy process, she put in the time, and effort that it takes to slowly and steadily lose body fat, as well as to make it into a lifestyle through both exercise and nutrition.

She is a super humble and sweet girl, and never even wanted to show off her hard work. That is why I’m so proud to give her the recognition that she deserves. Even if you aren’t exactly where you want to be, you must celebrate the progress and victories along the way. 45 pounds is NOT easy to lose, and changing your lifestyle is even harder.

Although she is still on her journey, and plans to continue, I felt the need to give her credit for what she has accomplished thus far, and let her know how proud I am to be her trainer and coach. 😘💪🏻

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