In addition to instructors and studio founders, the “Fit Icon” series is now expanding to include industry insiders like my friend Daina Falk, founder of The Hungry Fan®. At 5’10”, she’s a great example of a woman whom you might assume has always been thin and has never worried about her weight, despite the fact that her job is, literally, all about food. Read her story below. It’s inspirational, informative and really simple–all things that can help us grow stronger in the day-to-day experience of building–and maintaining–our healthiest, happiest bodies.

Enjoying Food Sensibly
by Daina Falk, The Hungry Fan®

We all eat to live. I also live to eat. I launched a company called The Hungry Fan®, which is centered around food—and not the healthiest of foods. I make what I call “sportsfood,” what you would eat or serve at a Super Bowl party or at a stadium or arena during a game. And I think we can all agree that this kind of food is comforting and downright yummy.

When I started this sportsfood concept, I tried to make recipes that were healthy spins on sportsfood classics because I stick to a healthy-eating lifestyle. (I’ve been obsessed with kale for over 8 years.) “Healthy” can be a vague term that covers a lot of adjectives, so, let me define healthy food for you as food that comes from a combination of clean, organic ingredients and is as low in calories as possible without getting into chemical/crap/non-food substitutes.

My healthy spins on the classics are totally tasty and I’m proud of them. But, let’s be honest. On gameday, you want to let yourself go. You don’t want to worry about calories. So I say, go for it! Watch your diet 6 days a week, but on the 7th day (gameday), you get a pass. And you know what? According to my favorite Nutrition Science professor in college, more people die from stress each year than they do from being slightly overweight. So why fuss over calories at the ballpark? It’s stressful, ruins the experience and is likely more dangerous to your health than that hot dog you’re eyeing (assuming that you eat sensibly the rest of the week).

Who am I to tell you this? Let’s start here—this is me today:

Would you believe that I was 196 pounds about 8 years ago? Well you should, because I was. I was always pudgy even though I played sports and I worked out. My main problem was that I ate garbage from the time I was a young kid. I grew up on Doritos, multiple sodas a day, tuna fish salad, and Oreo cookies. Those were my dietary staples. Damning from the start.

But then I moved to Los Angeles after college, cut soda and high fructose corn syrup out of my life, along with the majority of the gluten I was eating (just because, not due to health issues), and I started incorporating into my diet tons of farmers-market-fresh veggies and produce along with lots of clean, grass-fed, wild-caught, and organic protein. In about 3 years, I gradually (and sustainably) lost 60 pounds. That’s basically a fourth grader! I had to re-learn how to play tennis (my collegiate sport) because I could move so much faster around the court! But then again, so could you, if you weren’t carrying the weight of a small child on your back (and knees).

After about seven years in Los Angeles, weighing in at 136 pounds, I moved to New York. Since then, I have put back on about 10-15. Uh oh! Yo-yo, you ask? Nope. When I moved here, I was a size 10. I am now a size 4-6. The new 10-15 pounds is lean body mass, aka: MUSCLE, my friends (said as I flex my sweet guns).

This easily segues to a great lesson for anyone concerned with body, body mass, and appearance:

Do not judge yourself by what you weigh (as muscle weighs more than fat). Judge yourself by how you feel and how you fit into your clothes.

Now, to be fair, as most women can attest to, clothing sizes often vary quite a bit by brand. But, how do your clothes of one particular brand’s size fit you? Jeans feeling a little more snug than usual? Maybe you should cut your caloric intake a bit.

And how do you feel? Are you sluggish and cranky? Or do you feel energized, able to get through a long day, and rest well at night? I may wake up cranky because I’m not a morning person. But after a trip to the gym, I feel reinvigorated and ready to begin my day. Exercising and getting on a good sweat truly brightens my mood. And I have found that finding fun, engaging classes at the gym have improved my ability to keep that “buzz” going throughout the week. For instance, I take hip hop dance class on Sunday evenings and I come home so happy, pumped up, and ready for a great healthy dinner and a good night’s rest. And I awake Monday morning feeling fantastic; ready to start my week!

My total body transformation has made me the person I am today. I’m happier, more confident in myself, and I have way more energy than when I was younger. I attribute this change in part (80%) to my food choices and in part (20%) to my exercise. Here’s what I have learned through experience and can tell you:

At the end of the day, when all is said and done, gaining and losing weight boils down to the calories in vs. calories out equation. If you want to maintain your weight, eat no more and no less than what you burn (at the gym and simply by being alive). If you want to lose weight, burn more than you eat. And if you need to put on some pounds, eat more than you burn (but keep the calories nutritionally-dense).

I am not a registered dietitian. But, I am essentially a professional eater and I work on-camera. These tips and tricks have worked for me for years and allow me not only to feel good and appear well, but to also indulge on gameday without guilt or stress. I am the original Hungry Fan, constantly in search of delicious gameday grub, but, I’m also a woman who wants to look good and live a long, healthy life. If you find we may have something in common, then maybe these tips will work for you as well.

Check out Daina’s recipes at TheHungryFan.com and follow her @TheHungryFan.

With his mega-watt smile, playful personality and perfect plié, you’ll find just that in FlyBarre’s Brandon Goodman.

Brandon got his start in the industry teaching in his living room at 7 a.m.  A former Tracy Anderson Method front desk staffer and member of the popular studio’s “first line of defense,” Brandon had what he calls a long-time “love/hate relationship” with fitness.  He wasn’t overweight, but, he wasn’t in shape, either.  So, using what he learned at his day job and via personal training, he kicked himself into high gear and invited a small but determined crew over for early morning exercise with light weights and high reps (essentially, FlyBarre’s key to success).

He’s a trained actor and creative writer, with a flair for fashion inherited from his mom. He describes her as “the most stylish minster you’ve ever met.” “If it sings to you, then you’ve gotta have it,” he says, listing colorful socks, vintage pieces from Beacon’s Closet and everything by ASOS as his go-to favorites. Check out those leopard print sweatpants! (They’re American Stitch.)

As a guy who not long ago was on the outside looking in, Brandon understands that fitness can be intimidating.  He suggests finding a personal trainer with whom you really connect and can be yourself.  Ask a friend to show you a few things around the gym or tag along with you to that boutique studio you’ve been wanting to try.  “Fitness is where you’re most vulnerable.  You’re either strong or you’re not.  You can either lift that weight or not,” he says, noting that FlyBarre’s classes are designed to be small enough that the instructor keeps a close eye on your form for maximum results but big enough to be social.  Why?  “You’re gonna work hard when someone is watching you.”

If you haven’t tried FlyBarre, a few things to know:

• When it comes to clothes, the more fitted, the better–but, wear what makes you feel comfortable.
• Set an attainable goal for just that particular class, whether it’s staying in plank or using your weights for a full song.
• And, bring socks, if you want (he teaches barefoot, but, lots of students wear them).

Above all, set goals that are realistic and are designed to make you happy.  So, if you’re working out to please your nagging boyfriend/husband or to squeeze into a string bikini for an upcoming beach vacation with friends, you may be heading down the wrong path.

“When it’s only about you, that’s when you change.”

Who needs a sweat session with Brandon?  Book it here.  And follow him around town: @manbgood.

If you’re this woman, you’d step to the front of the room, cue some music and teach the class yourself.

Meet Carol Scott, the reigning queen of international fitness and founder of ECA, the industry’s most high-profile trend incubator and events organization. We met for decaf skim lattes at the Gramercy Park Hotel to talk lunges, labels and what to look for at this weekend’s One Body One World (OBOW) event in New York City.

Her story: Carol has a Phys. Ed. background; having played college basketball and softball, it was a natural fit. On that day, when the instructor didn’t show up for class, she stepped up, literally, and taught it herself. Shortly thereafter, she decided to become a bona fide instructor, got her certification and started teaching high-impact, dance-based “Donna Summer” aerobics.  In 1991, she took her life’s savings and put on the first ECA show, what she now refers to as “the fitness industry’s family reunion.”

What we’ll find at the event: A jam-packed, 3-day schedule of fitness classes, instructor meet-and-greets, beauty touch-ups (by Benefit!) and previews of new and improved fitness equipment like modified bosu balls and a re-designed FlyBoard to help us refine our dynamic balance.

On Sunday, lace up your Flyknits or Fresh Foams and join in on the ultimate fitness mash-up class organized by FITist featuring über instructors Shay Kostabi of FlyBarre, Noah Neiman of Barry’s Bootcamp, Layla Luciano of SLT & Barry’s Bootcamp, Natalie Uhling of NUfit and Sadie Kurzban, founder of ((305)) Fitness.  Add to your Google calendar now: 11am-1pm!

And, when we started talking fashion, I was giddy to learn that Carol knows her labels.

What’s in her closet:
She’s a self-proclaimed “Nike girl” and calls it the ultimate performance brand.  At the gym, you’ll also find her in gear by lululemon, Splits59 and sweats & tees by Peace Love World.  Otherwise, her look is decidedly city chic: Alexander Wang, Isabelle Marant, McQ, Narcisco Rodriguez, Rick Owens & Urban Zen.

The day we met, she rocked the PS 1 cross body bag by Proenza Schouler and shearling-lined Engineer boots by Jeffrey Campbell.

Wanna meet the hottest instructors, preview the newest fitness trends and get cool stuff? Buy your tickets here.

**WIN IT!**
Two lucky readers will be selected to join me at ECA/OBOW this Sunday, March 9th, including the FITiST mash-up class (complimentary day pass: $99 value).

Let me know why you should be part of my crew by commenting below.  My only requirement?  You have to show up in workout gear and be ready to pose for a few sweaty selfies!

On May 14, 2008, his doctor told him that he was going to die.  Not only was it a chore to get through day-to-day life, like walking up a flight of stairs, but, his heart was working twice as hard as it should.  The next day, he cut out sugar and soda–resulting in a weight loss of 50 pounds over the next few months, alone–and never looked back.

Meet Doug Johnson, über instructor at SWERVE and one of the most inspirational guys on the NYC fitness scene.

Why he’s different: Well, for one thing, there’s Doug’s story–which is pretty unreal, especially once you check him out in a tank top.  In class, you’ll also find Doug alternating between riding and walking around the studio with an iPad in hand, like a clipboard.  Yup, he’s got your RPM, resistance, gear and output right in front of him, so, basically he knows exactly how hard every rider is working at all times. “I hold you accountable because I want you to be a stronger and more efficient rider,” he says.  And really, who wants to mess with that?

Doug’s schedule: “Nothing less than 20 classes per week, typically 24″ which nets out to 4-5 per day.

What he loves about SWERVE: “There’s unity in the team.  We really rile people up and it’s this rooting for their team, and for each other, as friends, that changes how the class ends.”

Where you’ll find him before or after teaching class: At Barry’s Bootcamp! “The best way that you stay on top of your craft is learning from others,” he says, noting that his ever-expanding core group of favorites there include: Patrick Frost, Courtney Paul, Noah Neiman and Natalie Raitano.

What’s inside his closet: Sleek, form-fitting pieces by Y-3, Zara and Lululemon.

Favorite restaurants in SWERVE’s neighborhood? Westville and Republic.

Guilty pleasure? Sour Patch Kids (highly addictive, he says), along with any other type of sugar-loaded, gummy candy.

Fitness (and life) motto: “You are the embodiment of infinite possibilities.”  Can’t argue with that.

Want to book a class with Doug?  Click here.

Why he’s different: Remember from my recent review of the studio, Michael is a real crew coach vs. a fitness instructor. He rowed competitively in high school and college; after graduation, he continued as a coach for a few girls’ varsity teams and, most recently, the men’s varsity team at Clarkson University. He describes his training style as “a mix of fun camp counselor and intense crew coach” and you’ll find that all this high-level rowing combined with professional coaching makes for some really loud in-class cheering and major attention to proper form.

What’s inside his closet: A self-described very low maintenance kind of guy, you’ll find lots of workout clothes by Lululemon and Nike plus a few vintage pieces from Beacon’s Closet and newer ones scooped up at H&M.

A day in his life: Starts with 20 minutes of stretching, followed by 3-4 back-to-back classes at Brooklyn Crew. On off days, you can find Michael listening to bands at Glasslands and eating pizza at Roberta’s in his Bushwick neighborhood.

Fitness (and life) motto: “Keep calm and row on.”

Want to book a class with (and bat your mascara-free lashes at) Michael? Click here.

Meet Kari Nicolle (pronounced “Kah-ree”). She’s an actress on the rise, an in-demand Flywheel instructor and the ultimate optimist.  I recently rocked a bike in Kari’s Flatiron class then sat down with her to talk about fitness, favorite products and her forecast for the notoriously tough-to-break-through town of New York City.

Her story: Kari hails from the San Francisco Bay Area and moved cross-country to study theater at NYU’s Tisch School of the Arts. For her, it was “New York, all the way.” Forever an athlete, having played soccer, softball and ridden horses competitively since grade school, she had never actually worked out inside a gym before moving east.

Now, she’s an actress with an agent and few Broadway and TV gigs under her skinny belt, out to score her first national commercial in 2014. “The talent level in this city is so beyond incredible, it makes me speechless.”

Why she’s different: She’s intensely positive–in and out of the studio. “Being a performer helps, it’s so in our bones to share ourselves with a crowd.”

Kari has mastered the art of teaching (she just celebrated her first “Flyversary” this month) and it may sound strange, but, I felt that she made amazing eye contact, despite the studio’s darkness during class. “I try to connect with every person in the room. People are only there because they really love it, from the staff to our clients…there are so many options,” she says.

What’s inside her beauty bag:
Clarins Gentle Care Day Cream: It’s the only thing that works for her super sensitive skin.

Paul Mitchell Super Clean Sculpting Gel: Great for girls with tight, stubborn curls.

MAC Lipglass in Prrr: “I don’t leave the house without it,” she says, and quickly whipped it out of her handbag to show me.

Fitness (and life) motto: “Don’t get in your own way–and, just keep showing up.”

Want to book a class with Kari?  Click here.

A few minutes into Jeremy’s class, we’re warmed up and here come the intervals.  Eight seconds in the saddle, eight out, four back in, four out, two in, two out.  Pushups: front, middle, bottom–down, up, down, up, then, side to side for the obliques.  And, HELLO…I’m dying!  He’s got an intensely fierce, down-to-business attitude on the bike, but, when I sit down with Jeremy after class, he’s incredibly soft-spoken and eloquent.  A true southern gentleman.

Looking at him now, I was shocked when Jeremy told me that he’s the only man in his immediate family under 200 pounds.  And, that he spent years as an overweight kid, growing up in South Carolina.  But, then, he moved to New York City and everything changed.

Why he’s different: A classically-trained singer, having studied at AMDA/the College and Conservatory of Performing Arts on the Upper West Side, Jeremy was plucked from behind SoulCycle’s front desk for instructor auditions in 2010.  Now, he teaches 13-16 classes per week and still finds the time (and motivation) to work out solo.

Before SoulCycle, Jeremy was a singer at a Russian nightclub in Sheepshead Bay, where crowd favorites included ballads by Lionel Richie and Stevie Wonder; he finds his own inspiration in the music of Josh Groban and Andrea Bocelli.  In Saturday’s class, we did the upper body/free weights segment to a sweet, spiritual Whitney Houston medley.

Labels he loves: Though he generally opts for a “sleek, smooth and fitted” look, like the Zara men’s collection, he swears that fashion really isn’t his thing.  He’s just a boy busy with other stuff.

Why he’s sweating, too: If you feel like you’re the only one dripping in sweat at Jeremy’s class, think again.  He feels the burn every time he gets in the saddle, saying that SoulCycle riders “come expecting to be taken to a certain place and I have to take them there, we have to give people what they come for, it’s a lot of pressure.”  But, somehow, I think that he’s totally up for the challenge.

Find your soul with Jeremy in Tribeca.
soul-cycle.com

Meet Tracie Hendricks, a self-professed “risk taker” with an edgy sense of style and seriously killer biceps.  Her class at Crunch, called “The Ride,” is sensory, sweaty and an opportunity for quality self-reflection–with the studio lit only by a sparkly disco ball overhead.

Why she’s different: She brings her contemporary dance background to cycling, with fluid movements and enviable posture on and off the bike.  She exclusively trained billionaire and one-time heir to Harrods retail empire Dodi Fayed and then-girlfriend model Kelly Fisher at a private home on the Champs-Élysées.  She was at the Ritz Paris for Gianni Versace’s final runway show in 1997.

Labels she loves: Balenciaga, Lanvin and Maison Martin Margiela (clearly, a high fashion girl, at heart).  Tracie is also the head of retail for Robin’s Jean, bringing her rock ‘n roll chic sensibility to the biker-inspired denim brand on Grand Street in Soho.

Fitness motto: “Live it, love it, own it.  It’s yours.”

Rock out with Tracie @ Crunch:
Chelsea – 220 West 19th Street (btw. 7th & 8th Aves.)
Midtown East – 222 East 34th Street (btw. 2nd and 3rd Aves.)
crunch.com

Meet Kristin Kenney, one of my all-time favorite fitness icons.  I followed her at Equinox for years–her Saturday morning cycling class at the 19th Street flagship was the place to work (on yourself).  She’s got a new gig at Revolve, NYC’s newest indoor cycling studio, which opened late last year.

Kristin is a jewelry marketing/e-commerce expert and model turned pro cyclist.  Right now, she bikes 50 miles per week; in the spring, that will bump up to 150.  And, she’s got two kids.  Hello.

Why she’s different: Rides are curated for each class based on real roads in Europe and Asia; Kristin draws our route on the studio mirror, highlighting peaks and valleys, based on actually having done each and every one–outdoors.  Today’s 12:30PM ride: Winterkopf, Austria.

Labels she loves: Giorgio Armani, Isaac Mizrahi, Ralph Lauren Purple and Black labels, and Solow (she’s a brand ambassador).

Fitness motto: “It’s not a matter of whether you can, it’s whether you will.”

Can’t argue with that.  See you there.

Revolve: 52 East 13th Street (btw. University Place and Broadway)
revolvefitness.com