How did I do it? Firstly, my diet. Anyone who knows anything about fitness and nutrition will agree that most of how we look and how we feel depends on what we eat (70-80%). My homework over the past few weeks has been really looking at what I’m consuming at meals and as snacks and doing my best to incorporate protein, carbs and fat every single time. “Good” fat in the form of nuts, avocado and olive oil are essential to keeping us feeling satiated, full and far away from chips, cookies or whatever we each run to under siege by a massive snack attack (for me, it’s ice cream and frozen yogurt). Remember this: good fat is most definitely your friend.

Changes that I’ve made thus far: 

• Swapping Fage 0% greek yogurt for 2% at breakfast (there was literally zero fat in my breakfast)
• Eating a handful of mixed nuts with fresh fruit as a mid-morning snack
• Making sure that my salads start with a spinach base, which offers a higher nutrient density per calorie vs. romaine lettuce or mixed greens
• Stocking up on Quest Bars, which are much higher in protein than most others, as an afternoon snack at my desk when fresh foods aren’t readily available (I highly recommend the S’mores flavor!)
• Mixing more protein into my meals, overall, in the form of lean chicken and meat

Secondly, there’s my workouts. I’ve become much more acquainted than ever with the kettlebell. My weekly BSF sessions incorporate a mix of kettlebell training, free weights, TRX bands and core work like the body saw, which is basically a moving plank. Every third session, there’s tabata, a mix of high intensity bursts and small periods of rest, for 4 minutes per block.  It feels like torture (in a good way, kind of)…and, it’s up next. I’ve also bumped up my indoor cycling from once to twice per week. And, that’s that.

People are surprised when I say that my wedding is taking place next April and I’m already well into my training.  But, I’m a perfectionist, I’m my own worst critic–and I care very deeply about my dress, which is the most fashion-y, fun and flirty gown that I could have ever imagined.  I know that I won’t be completely happy unless I’m happy with how I look.  So that means giving myself time to succeed without starvation or insane exercise. And, I’m totally on the way. 

Here’s to being the best version of ourselves–whatever that means to you–today, tomorrow and every day thereafter.

The optimal workday lunch at my desk: spinach salad with grilled chicken, avocado, sprouts, mushrooms, cherry tomatoes, chick peas, carrots, cucumbers and broccoli.

Kettle bell training: this mama is 40 pounds! 

Seated squat to shoulders to chest press with a pair of 20-pound free weights.

Celebrating 3 down.

When I start to feel the pinch, what do I do? I drink.

Water. Lots of it.

Why? Hydration is a huge step toward looking and feeling our best.

And, right now, water is always with me in a bobble Sport. It’s a new slim-style bottle, designed to fit in most equipment at the gym or bikes at the indoor cycling studio. And, it’s convenient because I can fill it at a sink or fountain anywhere and still eliminate chemicals and impurities via a carbon filter contained within the bottle, itself.

In the morning, I toss in a few slices of fresh lemon to detox. (Plus, if you don’t love the taste of water, or lack thereof, lemon, lime, berries and/or cucumber can easily come to your rescue.)

At the office, my bottle is always on my desk, next to my computer. (If that’s not enough, set Outlook “sip” reminders for yourself every hour.)

And, I’ve got it with me around town, too.

Every New Yorker has a quirk or two. Mine is: I never, ever get on a subway without water. Because, hey, ya never know.

So, here’s to celebrating the holidays in good health. Eat, drink and be merry. And never find yourself on the subway, or at the office, thirsty again.

bobble Sport comes in 7 colors, find them all here. And, follow bobble on Twitter and Instagram.

Thank you to bobble for partnering on this post.
As always, all thoughts/assessments are my own.

Plus, stay tuned for a slew of new studio and product reviews.  I’ll be sweating it out nearly every day over the next few weeks, all for me (and you).

Cooling off with a watermelon ice pop by La Newyorkina during a Friends of The High Line tour.

Nathan’s hot dog at Yankees Stadium (Jeter!).

Prosecco with liqueur-infused People’s Pops–BEST summer cocktail ever…enjoy one (or two) yourself at Loopy Doopy (yes, that’s the bar’s actual name) downtown.

THE most amazing lobster roll (at The North Fork Table & Inn Lunch Truck) and freshly-picked heirloom tomatoes from a local farm stand.

And, my favorite ice cream cone (so far) from Gott’s Roadside in San Francisco.

Show me your summer #foodporn pics too!

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.

I recently took a few weeks off from hard core exercise (speed walking, which was allowed, doesn’t do it for me) and now that I’m approved to really get moving again, I couldn’t wait.  But, I also felt a little hesitant.  Should I have scheduled my session after I’d had the chance to get in a few solo runs or straightforward elliptical?  In any case, the appointment with BSF’s founder was set and suddenly, there I was–lunging while gripping a 30-pound duffle bag filled with water.

But, let me start from the beginning.

Body Space Fitness was founded two years ago by Kelvin Gary, an NYU Stern MBA grad with an engineering background. Like many people in fitness, Kelvin started in the corporate world and ultimately decided that he could put his skills (hello, chemistry!) to better use helping others do what he loved most.

The BSF concept is largely based around semi-private training where a small group of clients work out together for team spirit, but, each performs a personalized program designed by Kelvin to meet his/her pre-defined goal, whether that’s weight loss for an event, race training or all-around muscle tone. Programs are centered around functional fitness, so, you’ll work with kettlebells more than free weights, for greater range of motion, and spend a lot of time pushing, pulling and planking.

On the morning that I was there, a pretty ripped woman in her 40s was wrapping up her prep for her daughter’s Bat Mitzvah, while designer Rebecca Minkoff was on her way out after a typical bi-weekly workout (she’s a long-time client and Kelvin fan). I spent my session using TRX ropes, doing speed drills, pushing and pulling the infamous sled and of course, lunging with Kelvin’s pink aqua bag.

When I caught my breath 45 minutes later, I decided that what I liked best about Kelvin’s approach is that it’s very real. His workouts make sense. And, he’s super intelligent about the way our bodies work, especially when it comes to diet–one of the most important factors when you’re simply fine-tuning vs. trying to lose a lot of weight.  Based on natural body type, Kelvin can rattle off the percentage of carbs, protein and fat that will help shed those last few pounds and reveal the muscles that you’ve been building underneath.  And, if you’re looking to make excuses for abandoning the routine while traveling for business, forget about it.  Kelvin informed me that we can all source salads, chicken and yogurt in any U.S. airport.

As for me, I worked out 4 of the 6 days that followed my session at Body Space Fitness.  Which means that I’m back in the game.  And, soon to be better than ever.

At 5’1,” I have always worried about my weight.  Five pounds on me is ten pounds on someone taller; the height helps.  Over the years, I have worked hard to make peace with what and who I am.  And, that means being real about the fact that I kinda like a cookie now and then.

That said, good health and proper nutrition are so important to fitness, which is such a huge part of my life.  (If you’re ever looking for me in Whole Foods, I’m in the produce aisle diving into the fresh fruit and vegetable display.)

But, when holidays come around, there are a handful of sweet treats that I love: ice cream, yellow daisy cupcakes from Billy’s Bakery and cookies from Liddabit Sweets.  For Valentine’s Day, I stopped by the Liddabit Sweets shop in Chelsea Market, open (and serving me) since last fall, to show you around and sample some of their latest.

The *amazing* salted caramel chocolate chip cookies…dangerous!

Definitely worth eating, right?  If you’re still wondering about what to buy for your sweet…try these.  (Ask for Robin.) And, have a very happy Valentine’s Day!

Photos by Daniel Friedman.

But, consistency is the determining factor when it comes to increasing and maintaining your fitness. Setting yourself up for success starts at the office. So, stock your desk with extra gear, travel-sized products and pre-packaged snacks to break the start-and-stop pattern that’s derailing your evening exercise routine.

Here, my checklist of essentials to keep you going, long after the work day is done.
THE GEAR:
1. Extra clothes (these are the items usually forgotten; if they’re already in your desk, there are no excuses!):

• Tank (I love the Cory Vines Racerback)
• Sports bra
• Socks
• Extra pair of sneakers

2. Headband & hairspray: Slip on a stretchy headband, flip your head over and spray, flip back up and tie your hair in a pony with a little extra lift; I wear lululemon and Sparkly Soul, depending on my mood (STRENGTH+Sole promise: how put together you feel is directly linked to your desire to kill it at the gym).

3. Facial wipes: Try Neutrogena’s Makeup Remover resealable pack–won’t dry out before your next workout.

4. Makeup:

• BB cream or concealer (no need to be completely barefaced; P.S. nearly all of my makeup is by Bobbi Brown, which feels very light)
• Lipgloss or balm, like this one from Burt’s Bees

5. Toothbrush/toothpaste
6. Deodorant

THE FUEL:
1. Greek yogurt mixed with nuts: I eat Chobani’s collection of fruit flavors and Fage Total 0% plain
2. Energy bars: Try Luna, Larabar and KIND
3. Fresh fruit: clementine oranges, small apples
4. Hummus (go for classic, steer clear of spicy) with mini carrots
5. Water: 16.9 oz. or bigger; even better, an eco-friendly refillable bottle by Klean Kanteen or Nalgene

Photos by Roopa Bhopale, shot at Hive at 55, New York City.

Here, a guide to my stay-fit favorites:

The source for post-spin smoothies and juices, plus a selection of natural beauty products, supplements and fresh produce, The Juicy Naam has locations in East Hampton and Sag Harbor.

My friend Laura chose The Moon juice made with Cucumber, Pear, Kale, Lemon and Parsley (left) and I had a I Am Berry Cute smoothie with banana, blueberries, cacao nibs, acai and hemp milk.

Flywheel’s East Hampton studio is smaller, breezier version of the Flatiron location.  You’ll find the same packed class offerings (book early, though) and complimentary shoes and water bottles, so, you can just roll out of bed and still enjoy a great class.

Round Swamp Farm is heaven.  I could buy (and eat) EVERYTHING here–and, it’s so cute!

A fit girl-meets-foodie’s paradise: fruit and veggies, packaged salads, spreads and homemade sauces galore.

Beautiful freshly-cut sunflowers to brighten your table.

And, THE most amazing berry muffins for breakfast.

Right next door is a farmers market with fresh flowers, olive oils infused with fruits and spices and a must-visit cheese maker.  Don’t miss the Chocolate Oat Crunch Cookies by Anke’s Fit Bakery, which are Tracy Anderson’s favorite sweet treat.

Anke’s cookies, snack bars and granola have no refined sugar or wheat flour and are sweetened only with organic maple syrup, agave nectar, raw cane sugar and fruit.  Butter is replaced with canola oil.  Healthy and happy.

Leave the car at the house and bike, especially in Montauk.  Navy Beach is one of my most treasured spots to relax.

Heading east this weekend?  Let me know what are your favorites.

But, a reasonable breakfast that combines a mix of both complex carbs and protein will give you a quick shot of energy (raising blood sugar to get you going), followed by a slower-processing energy boost from high fiber (which slows digestion and keeps you from feeling totally famished/slightly faint by 11 a.m.).

This doesn’t have to take a lot of time, planning or even any cooking.  And, it can also be portable (sorted into small plastic bags at home and mixed in a bowl kept in your desk drawer–remember, it’s chic to DIY).

One of my go-to favorites is a yogurt parfait made with a mix of satisfyingly crunchy, ever-so-slightly sweet cereal and fresh fruit, layered over low-fat plain or fruit-flavored greek yogurt.  Here’s one that I had today at a delicious, fancy brunch downtown, plus, the ingredients that I always keep at home to enjoy it every day.  Tomorrow, rise AND shine.

Adore fresh, mixed berries.  And, beautiful presentation.  Ate the whole thing, no problem.

I’m the ultimate Kashi girl.  I love all of their cereals, snack bars, everything.  Chobani is also my favorite brand of Greek yogurt.  Apparently, other New Yorkers agree–Chobani now has a yogurt bar in Soho, where they custom-mix yogurt concoctions like Peanut Butter + Jelly and Toasted Coconut + Pineapple while you wait!