by delapena1978

Superbowl Superfood

We can all agree that mindless eating is a bad idea, and nothing encourages mindless eating and drinking like watching sports. The granddaddy of sports parties is coming up on Sunday with Super Bowl XLVII (that’s 47 for you non-Romans).

GO RAVENS!!

GO RAVENS!! (AJ grew up in Maryland)

If you plan to attend a Super Bowl party, you will be confronted with many food decisions, starting with this one:

“Do I stick with my plan, or make this a designated Food Holiday and eat what I want without guilt?” If you choose to just eat, please do it without guilt – ENJOY IT and then be back on your program on Monday! You may not feel great after indulging, but if you are going to eat the Nacho Bomb, taste and savor.

nachos

Mmmm, heartburn. I love jalapenos!

To set yourself up for nutritional success, we offer some alternatives to the usual nutritional nightmares that you find at Superbowl parties.  Your friends may find these a little weird, but they aren’t the ones who will face the Monday workout after chowing down on big bowls of corn and fat. Without further ado, I present AJ’s Approved Football Foods.

1. Kale chips

Yeah, I know…it doesn’t sound manly, but it’s good! Thanks to Costco’s jumbo bag of kale, these tasty snacks require very little cooking talent. Grab the bag that looks like this one from the fridge room (where they usually sell berries). Preheat oven to 350′. Fill a bowl with kale, drizzle with olive oil, shake it up, dump on a big cookie sheet, and bake for about 15 minutes, until the kale is crispy but not burned. Season to taste (i.e., add a little salt or Old Bay, in celebration of the Ravens of course), dump in a bowl, and enjoy! Natalie (7) loves these. Warning: they’re messy!

kale2. Baba ghanouj 

You’ve heard of hummus, which is made primarily of chickpeas and sesame…baba ghanouj is the eggplant version. Get it at Trader Joe’s or make your own. Belgian endives are good for dipping, and you can load them with bruschetta or even cheese (not as approved but tasty). Remember, if you buy dips of any sort at the store, READ THE LABEL – dips from Whole Foods or Trader Joe’s are pretty safe, but even they still hide a lot of nasty ingredients in there, including sugar, soybean oil, canola or corn oil, and various chemical preservatives.

Nom nom...

Nom nom…endives are a good chip replacement.

3. Turkey legs

Ask David what his favorite Renaissance Festival food is and he will tell you that the turkey leg is king! They’re tasty, loaded with protein, and gnawing on a huge animal bone is extremely manly.

You can grill them, roast them, season them, wrap them in foil…your call, but get extras for your jealous friends.

Grill 'em up! Yum.

Grill ’em up! Yum.

One last tip: if you choose to enjoy beers, alternate a big old cup of water with each beer. You will feel much better on Monday, and will drink a lot fewer mindless carbs/calories. If you’re at a bar, tell the bartender what you are doing, and tip them for helping you stay with the plan. Your liver will thank you, too.

Very European.

Very European.

Most of all – enjoy the game!!

in Lifestyle / Tips 0 comments

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Janets Testimonial
Fit at 70 years old!

I can’t thank David and his “team” enough for literally giving me my life back. One semester of private training, and now group classes have not only changed how I look, but have given me more energy, endurance, and strength than I’ve had in years. My friends ask “was it hard?”—and now I wonder why I waited so long.

Last February I was sick, tired, obese, and had lost all confidence in myself. I had just turned 69, and was not looking forward to that next landmark birthday. I was referred by a former client of David’s, Paul Hopman. He said, if you’re serious about getting fit , go to DNA.

David , a true professional, has developed an incredible program that combines nutrition, strength training, and conditioning. His expertise—he has a level 4 crossfit certification , and his logical scientific approach to fitness exceeds anything I could have imagined. I appreciated his patience, correcting my form “remember elbows up”, more times than I like to admit, always inspiring me to be stronger and do more “remember time under load”.

I love the atmosphere at the downtown location. It feels urban/industrial when you walk in—a place to do some serious work, yet have fun. I can see the pride that David has in creating this culture of fitness for anyone walking in the door, from the attitude of each of the staff, to the inspirational 100 words on the wall.

It has been a journey, and it’s not done yet. I embrace my new lifestyle, and know that change in fitness and health is possible at any age—just join DNA, and simply do what David tells you to do.

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Janet learning how to squat. 3 months in

Personal training for seniors

At 70, Janet is now capable of proper movement, enabling her to do things that most in her age group cannot.

Sara Burke, PhD
Total Transformation

Sara Burke, PhD

Department of Neuroscience University of Florida

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Drew & Sara’s 6 month transformation!

“I have been a runner for about 10 years, running between 10-25 miles/week depending on how busy I was with work and if I was training for a race or not. I considered myself relatively fit and my husband and I joined DNA CrossFit because we thought that the additional activity would help us cope with stress, and I wanted to be able to do a strict pull-up. You can imagine my surprise during the first weigh in when my body fat composition was at 28.5%. I believe the term is “skinny fat”.

When I started, I could not do a full motion push-up, even on my knees, and 5 pull-ups with the green band was a challenge. Only two months later my body fat composition in under 19%. I lost over 9% body fat in several weeks! Moreover, my lean body weight is up by over 10 pounds. I am still working on my pull-up but the bands keep changing colors. Although the physical changes have been a marvel, as a neuroscientist, I cannot under estimate how this program has improved my cognition. My concentration and short-term memory have improved and although I leave work for an hour every day to workout, my productivity is up so my supervisor does not mind. I should also mention that my baseline mood has shifted towards the positive, which my co-workers appreciate.

Physical activity is the primary intervention that is effective at combating age-related cognitive decline, which everyone is vulnerable to. It leads to increased BDNF and other trophic factors that promote brain health as well as reducing neuro-inflammation. I am grateful to Dave and everyone at DNA for helping my husband and I get our nutrition in order and coaching us through the lifestyle adjustments that we needed to promote long-lasting health and happiness.”

Khalifa
Total Transformation (video)
Video created by Khalifa.
In a little over a year Khalifa lost 159lbs and dropped from morbidly obese, to 12% body fat. No supplements, pills, or crazy fad diets. His journey was not easy, but he was consistent in his training, and diligent on his customized nutrition plan. His self-made video shows progress through out his transformation.
Angel Gonzales, M.D.
Ripped by Summer

Angel Gonzales, M.D.

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Month 1
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Month 2
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Month 3
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Month 4
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Month 5
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Month 6

“Late 2013 I decided to do personal training. I’ve never done personal training in my life, so it took some courage but I knew it was worth a try. At this time my diet was mostly sugar and junk and I felt quite unhealthy. David and his team changed all that.

After an initial assessment, David made me clean out my pantry and put me on a sensible diet plan. No gimmicks, no pills, and no starvation. I had personal training for 1 semester, 30 minutes a day, 3 days a week which worked perfectly with my busy schedule (Who wants to spend hours in the gym anyway?) then I transitioned to groups. The DNA team is very knowledgeable, professional and easy to work with, yet at the same time they make you work smart to reach and maintain your fitness goals.

My DNA experience has truly been fun and rewarding. It is something I will take with me after my stay in Tucson. I’m glad I joined DNA Fitness, and so will you.”

Selfies taken in 1 month intervals since I started in December 2013.

Marybeth
Transformation at 50 y/o!

image“I am a sucker for a sale! DNA was having a New Years 2013 promotion for new clients and my friend Lisa, a DNA member from their beginning, told me about the promotion. Lisa looked great but a discount of any kind overpowered my laziness, so I signed up for Accelerated Custom Training.

The first day of training with David was memorable. He was assessing me and had me do a 10 minute circuit that consisted of several movements. 10 minutes? C’mon really? I can do this! Two minutes in I was gassed. At 6 minutes in, David stopped me as I was just plain out of shape. I was MORTIFIED! I got in the car and immediately called Lisa. She told me her other friend had lasted 3-4 minutes the first time. I felt an immediate bond to her friend I didn’t even know….yet. Mortification is also a good motivator. I was in!

Next training session; weigh and measure. I thought somehow I could get around this. No luck. Surely I wouldn’t be embarrassed when some guy I’ve known for about a minute told me my body fat was 31%. Clearly he must have not known what he was doing. I mean, I was only eating pasta 5 nights a week and I was a VEGETARIAN. 31% – How could this be? More mortification and confirmation that my weekly pilates was not achieving what I wanted.

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Marybeth achieves her first unassisted chin-up!

Now is a good time to mention I was 51 years old. I stopped working out (i.e. cardio only) about 7-8 yrs ago. Back then, every time I would complain about my ever changing-aged body people would say “Well you are over 50, give yourself a break”. So I did. I gave myself a ten pound scale allowance. Slowly I became someone I did not want to be. After that first week at DNA, although intimidated, I felt more alive than I had in years.

So all my excuses went out the window and I replaced them with short 30 minute workout along with the accountability of my trainer. OMG, ACCOUNTABILITY. I was committed so I had to do it. That way if it didn’t work I could prove “them” wrong!

So what are my results? Well, I’m still a work in progress but after 6 months, I’ve lost 11 percent body fat! I Gained 10 pounds of “good weight” (according to my trainer that is muscle, connective tissue, bone mineral density, etc.,) and I am MUCH happier and more energetic than I have ever been!

I purchased two bikinis, one of which was debuted last weekend! The nutrition planning was the key!

One last thing, when I started with David I was recovering from a nasty back injury. David explained the importance of good form and technique, and currently, I am able to lift over 130 lbs!

Middle Age come and get me! I’m Stronger, Faster, and better than I ever was at half this age!

Thank You DNA!

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Marybeth with the other ladies of A.C.T.

 

 

Susan D. Nenon
Strong is the New Skinny

Susan Nenon“David, I am sending two photos. July 4, 2012 “Skinny Fat Girl”, and October, 2012 “Stomach Definition”! Started DNA at the end of July. Just three short months later, I am starting to look strong instead of skinny and defined instead of loose! My stomach actually has definition and is not on a roller-coaster of bloating anymore. I have gained 3 pounds of muscle weight;-) My clothes still fit despite gaining ‘good’ weight. I am starting to sleep better. I’ve changed my eating habits and still have a way to go. But, I love the way I am starting to look. Super strong at 50 is what I am going for thanks to you!”

 
susan-2-Aug

Sarah G.
Law enforcement preparation.

imageSarah joined A.C.T. to prepare for the local Sheriffs dept., physical test. After months of consistent hard work, she passed! DNA maintains a 100% pass rate for Military, and Law Enforcement physical testing and preparation.

Diane K.
Strong and Fit at 53

imageDiane began A.C.T. at 32% body fat (clinically obese), and over the course of 6 months dropped to 19%!

TESTIMONIAL COMING SOON!

Kristina Boynova
Prep For Miss America Pageant

imageMy name is Kristina and I have to say that I am a very lucky girl to have such caring trainers…David De la Pena didn’t just open a business; he opened doors for anyone who wants to feel good about themselves! Who doesn’t?
I have been training with him for a couple of years now, and every single time I leave after class I feel great and accomplished. Every day is a new experience for me at DNA. Not just that, but my upper and lower strength has increased.

In 2010 I ran for Miss Arizona USA and I placed in the top 15. When I walked on that stage I felt like I owned it with amazing body. Thanks to David for believing in me when I didn’t. I trained with him for that competition a little over 3 months and my results were incredible. I am very happy to say that I see lots more people smiling and pushing hard at DNA. I am looking forward to continue working out.

Right before my competition I went to visit my daddy in Russia (my father owns his own gym) and he said I was the first girl there who could perform 20 perfect pull-ups (in a row)! He is a professional body builder who placed first place many times and he also sponsors clients, so he knows what valuable training is. I saw in my daddy`s eyes how proud he was of me.

I am going to be involved with different competitions and I am looking forward to keep moving with my training (thanks to DNA). Zee Raza, you are a great trainer and always telling me how good I am doing every time I feel like giving up. I remember the first time going on a 5k run with you and how I didn’t think we could run that, but with your motivation and help I felt like I can do anything. I just want to say thank you for everything you have done and do for me.

Sue Ann
Ripped At 55 years old!

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Khalia Corral
Best shape of her life in a few months (2015)

I started training at DNA in late January of 2015. I come from a fairly athletic background. I played sports and exercised in a traditional gym setting for about seven years, and was frustrated due to the lack of results that I saw. I had run up to 30 miles a week and restricting my calorie intake for years. I was not a client that came in overweight or completely out of shape. I ate fairly healthy but I did not have muscle definition, or a level of leanness that I desired. My body and my fitness were at a stand still.

Before & After - 90 days

Before & After – 90 days

I was extremely hesitant at first and I worried that I would gain weight, as David had told me to cut my running down by at least half. This concept was terrifying to me, I was afraid that if I didn’t burn the extra calories running, it would equate to extra fat. David reassured me that if I [gave] the DNA fitness and nutrition program 100% for 6 months, I would be in the best shape of my life. Still hesitant, I gave it a shot.

Within 3 months I saw serious results. I was exercising for less time and eating more than I ever have in my entire life. Much to my surprise, my body fat percentage dropped drastically. I went from 19% to 14% body fat in about 4 months. I felt stronger, more confident and more energetic. My body completely transformed into something I spent years trying to attain through calorie restriction and endless cardio.

Before & After

Before & After

I trained 4-5 days a week at DNA for 5 months. The trainers at DNA spent countless sessions teaching me proper form and technique. At times I was impatient, I wanted to go faster, heavier, etc., but the trainers made sure that I learned the proper form and technique for all the movements incorporated in DNA training. I am incredibly grateful for the time and dedication that the staff spends on teaching clients the correct way to exercise.

Perhaps the most eye-opening aspect of DNA’s personal training and fitness program was the nutritional aspect. I thought that I was doomed to fail. I restricted my calories for years and spent so much time and money on fad diets but nothing seemed to work long-term.

The nutrition plan at DNA had the opposite effect on me. I found myself eating more and getting the results that I wanted! After a while, I stopped calling it a diet and realized that I had adopted a new lifestyle. For me, a diet now means something temporary or short-term. A diet is something that works for a little while. The nutrition plan at DNA is a lifestyle change that is satiating, realistic, and effective. It is the ideal nutrition for active people who seek a healthy lifestyle!

After 5 short months at DNA I was set to move to Portland, Oregon to attend law school. In the short time that I was at DNA, I developed close bonds with the trainers and staff members and it was truly saddening to leave. I was nervous about finding a new gym; especially since crossfit gyms can vary in quality, training, and effectiveness. As soon as I arrived in Portland I began the tireless search of finding a new box.

Kahlia Increased her Strength & Fitness level to her personal highest, in 90 days!

Kahlia Increased her Strength & Fitness level to her personal highest, in 90 days!

I went to several gyms and picked the brains of the coaches, I have not been able to duplicate the experience that I had at DNA but I have had the pleasure of finding a similar sense of community and belonging.

The box that I am currently at is for experienced crossfitters. I learned hard and fast that I was among elite athletes in the Portland metro area. The WODs are jam-packed with advanced Olympic lifts and they tend to move at a quick pace.

I no longer have the experts at DNA to guide me through all the workouts and help perfect my form, but I have the knowledge and training that was passed on to me. I can confidently train with crossfit athletes that compete in regional competitions (and win!) with my DNA skills set. I’ve been pushed to limits that I did not know existed and my foundational training as a member of DNA has given me the strength, endurance, and perseverance to succeed. I’ve been able to train at a competitive and advanced level in Portland, thanks to David and his team of trainers. I’m looking forward to competing in my first crossfit competition in a couple of months and I owe all of my abilities to my home gym, DNA!

Mark Eisenhower
Lost over 50lbs in 3 months
Mark lost 52 lbs in 3 months.

Mark lost 52 lbs in 3 months.

Mark joined DNA in early 2015 to get ready for his wedding. We put him on a nutrition plan and he lost 50# in 3 months! We absolutely guarantee results!

Cheryl Carnes
90 day total transformation in 2015!
Before & After, 2015 90 day transformation!

Before & After, 2015 90 day transformation!

Cheryl started off the New year at DNA. Keep in mind, that her amazing 90 transformation happened largely due to taking our nutrition course. She is proof that what we do at DNA works!

Couples Changed Together
They lost 85 lbs in 2014

Ricky AND Marina lost 85lbs combined, in one semester (6 months).

Couple loses 85lbs in 6 months

I remember that first day in January 2014, when Ricky and Marina started training. There weren’t any heavy weights being lifted, no fancy olympic lifting, just an out of shape couple struggling to learn a proper squat. In fact, that first day of training only took about 15 minutes.
Fast forward 6 months and you’ll now see a different Marina doing unassisted pull-ups, along side Ricky who can strap on 50lbs for weighted pull-ups.

I’ll have their full testimonial soon!

~Dave

Curtis Mack, MD
"I've never seen results like this"

Curtis Mack, M.D.

Radiation Oncology by the American Board of Radiology

I am a whole hearted backer of DNA Personal Training.

I have been a runner all my life with several marathons under my belt AND had personal trainers for the last 3 years but I have never seen results like I have achieved at DNA.  I went to personal trainers after a lack of progress after nearly 30 years of regular exercise including running, lifting and yoga.  I still seemed to be treading water.

The workouts are typically short and challenging so my overall work out time has gone down and frankly I am having fun.  The trainers are very good about watching and correcting form so I feel safe attaining new personal records.  David’s nutritional advice was the final piece that brought it all together such that my body is the best it has ever looked with a body fat below 10% and more compliments than I had ever expected at age 35 never mind my current age of 49!

Thank you!

Mike Jaret
"I never had a six pack before"

mike2DNA personal training is an obsession. If you think your gym is working out for you and you haven’t tried CrossFit style classes then maybe it’s time you gave it a shot. I went my whole life at the gym and being athletic but when I started doing CrossFit, my athletic life was changed completely. I had never had a six pack before but look at me now. The coaches are all extremely knowledgeable in classes and in one on one sessions. Get off your butt and get down here and sweat, we all sweat together!

Jamie Wong
Dropped 12% bf in 1 semester

 Jamie Lost 12% bodyfat, dropping from 37% down to 24% in 6 months!

jamie-wong-Photo-Sep-17,-5-52-19-AMIn the past I have struggled with my weight constantly going up and down and staying healthy.  I’ve always lost weight by taking in less calories and increasing my activity.  It was difficult because I would be hungry and tired all of the time.

When I joined DNA I thought it would be good to just try this crossfit stuff everyone was talking about and do something different.  I wanted to kick start my weight loss so I joined the 21-day nutrition challenge that helped with nutrition portion and included taking the classes.

Right away I could feel a difference in the amount of energy that I had.  I felt awake and alert all day at work and it felt great.  Plus, I wasn’t ever hungry.

After the challenge ended I stayed on the nutrition plan and for the next couple months I didn’t have any big losses in terms of weight.  I have always focused on the scale so it was easy to get discouraged.

One thing that kept me motivated was that I continued to get stronger and faster during workouts.  I kept beating PRs (personal records) and my running had improved more in the past few months than it had in the past few years!

It helped to have the support from all the trainers and everyone in the class.  When I was measured this past week it showed that the numbers were finally catching up to how I was feeling and that just makes me excited to see what else I can do in the next few months.

Chuck Meyer, RA
Complete transformation in 2013

Chuck Meyer, RA

I’m a married 37-year-old small business owner with 4 kids – needless to say I don’t have a lot of time.  I had some health concerns and needed to make some changes.  I’ve done the typical meat market big box gyms and had some success with weight loss, but would plateau doing the same workout – get frustrated and stop going.  I don’t have time figure out new workouts let alone know if I was doing them correctly.  The very scalable workouts that DNA offers fits my needs perfectly – combine that with the nutritional program.  

In 5 months at DNA I’ve lost 8% body fat (+/- 25 lbs), climbed the rope for the first time in my life, made some amazing like minded friends and have lifted more weights then I ever thought possible.  I am in the best overall shape that I’ve ever been in my life.  I also appreciate the environment of camaraderie they have built.  Does not matter what level you are – you will fit right in and be encouraged.  Excited to see what the next 5 months bring!!!

DeAnna Scroggins
"A place like family"

20121016-110838.jpg20121008-190520.jpgI can’t believe I have been so very fortunate as to have found a place that has such wonderful trainers, that are not just trainers, but they become family. I can’t begin to explain how David and Zee have kicked me back into gear, much less my behind! I have made amazing strides in just such a short time. I have no doubt whatsoever that I will continue to amaze myself and others.

My nutrition is right on point now, and designed just for me and specifically for my training and off days. This has made so much of a difference. I feel better being able to eat food while editing out certain foods instead of having a list of all the foods I can’t have then trying to figure out what I can eat.

I know I must be losing weight, but I don’t care anymore. I see the change in the fit of my clothes, and the size going down. Doesn’t matter anymore what I weigh, just that……hey honey, this ain’t looking so bad…..that really is all the reinforcement I need.

The encouragement and support and yes, the tail kicking daily has been so completely amazing that it blows my mind. My son Blake is now so excited everyday just to get to go with his “cool mom” to go workout. I started this road dreading that I had to come to terms with this being my new lifestyle, now I embrace it and it has really become my life.

The family environment really adds to being welcomed in the door. From the  Davids youngest greeting you with a smile and a giggle, to his oldest encouraging everyone to do their best as he runs right beside you.  Zee and his family being there, and the laugh he has makes you laugh just because he is laughing. David is just infectious!

This is the place to be! This is what makes this place so special. It’s not a place you go to because you have to just to maintain as you get older. This is a place you go to just because you want to go have some fun. It’s not torture ( although during the workout it feels like it) it’s actually fun. I can say I would certainly rather get up in the morning and go run, and look forward to my evening workouts than do some of my old bad habits. It took a long time for this ole gal to figure out what fun really is.

Thanks so much a million times over!

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