Catch Some Inspo: Fitness Guru Katie Austin Is Obsessed With Fun Workouts

Interview with Katie Austin to make workouts more fun

Spice up your workout routine to get better results, faster. Here’s how!

On a daily basis, Katie Austin motivates thousands of followers to have fun while working out through her social media platforms, like Instagram and YouTube. In an exclusive interview with DynaPro Direct, Austin shares her secrets to a perfect workout routine, tells us what her diet consists of, and shows us how to have a blast getting fit. Plus, she shows us what some of her favorite fitness moves are!

DynaPro Direct: At what point in your life did you decide you wanted to turn your love for fitness into a career?

Katie Austin: I’ve always been into fitness and health ever since I can remember, as my mom, Denise Austin, was in the industry. She had her own TV show, books, and DVDs. But, it wasn’t until my junior year of college, right after I stopped playing division one athletics at University of Southern California, that I realized what I wanted to pursue. Because I studied TV production, I started a segment on USC’s college station, where every Wednesday I would give a fit tip or show a workout. Both my love for fitness and TV came together, and from there it became my passion.

DD: What’s the importance of having fun during workout sessions?

KA: UMM, ALL THE IMPORTANCE! In my opinion, if you’re having fun during a workout, you forget you’re even working out! When a workout is fun, it’s more sustainable because it isn’t as dreadful. That’s also why I love working out with a buddy so much, because friends help keep you entertained!

DD: What’s your go-to recipe?

KA: All my go-to recipes are super simple! If it’s not simple, OR tasty, it won’t be realistic. My go-to meal would be quinoa, chicken, a veggie, and an avocado. And honestly, it all depends what I have in the fridge! I love making trays of different veggies and protein. For example, I’ll set my oven to around 350 degrees, lay out a cookie tray of veggies and chicken, sprinkle with garlic, salt and pepper, and bake until it’s ready! It always turns out delicious!

Transform your workout routine with Katie’s fitness packageDD: Can you talk a little bit about your Katie Austin Box with DynaPro Direct? What was your favorite part about creating or launching the workouts and box?

KA: My collab equipment box with DynaPro was SO awesome for me in many ways. I love giving my girls something they can physically use in their homes, on the go, and just about anywhere.

It makes a workout more convenient and easy, as there is not just one piece of equipment in the box, but FOUR. AKA, there are endless workouts you can do with all these pieces.

Jump rope workout with Katie AustinDD: What’s your favorite move with a jump rope?

KA: My favorite move is a one-leg jump rope! You really feel the burn because you’re just focusing on one leg at a time. It also burns the calves!

DD: What’s your favorite way to use resistance bands and mini resistance bands?

KA: ANYTHING booty related. Using the bands makes butt and leg workouts so much more challenging, and you can definitely see results quicker.

DD: What’s your favorite way to work out with an exercise ball?

KA:A pike, for sure. Best ab move.

DD: What’s one of your favorite quotes, or something you say during your workout classes to help motivate everyone?

KA: “It’ll all be worth it, you will thank yourself later.”

During the workout, you can get very discouraged. Sometimes a workout can be so hard you may feel like giving up. I’ve even said to myself many times, “Ugh what’s five more reps? It won’t matter.” “Oh what’s one more set going to do?” But, it’s so important to tell myself and others it will all add up and be worth it. It’s inspiring to know that the workout you are completing is important for reaching your goals.

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Diary of a Fit Mommy’s Sia Cooper on Maintaining a Healthy Lifestyle No Matter What

interview-with-sia-cooperThe Florida-based personal trainer discusses how to stay motivated through motherhood.

Calling all super moms and super moms-to-be! Sia Cooper—a certified personal trainer who specializes in nutrition and women’s fitness, and the face of Diary of a Fit Mommy—dishes on why it’s important to embrace a healthy lifestyle and how to regain gym motivation.

We get it, mom-life is tiring, but Sia, a mom of two, knows exactly how to fight the fatigue and make healthy happen. After eating poorly, gaining weight and constantly being sick in college, she knew it was time for a change. She turned to clean eating and started a blog to keep herself accountable and share with others what worked in her new lifestyle. She dropped the extra weight and continued blogging throughout her first and second pregnancy. Today, Sia continues to inspire others daily with her workout tips and guides. But she isn’t doing it alone—she has two adorable workout buddies to kickstart her routine!

DynaPro Direct: Why should new moms prioritize fitness and working out? Why is it so important to you?

Sia Cooper: New moms should make fitness a habit for their own sanity. Before they can take care of their kids, they have got to remember to take care of themselves. This is the only way that I can function since a happy mommy equals a happy family!

DD: How do you make time for your fitness routines?

SC: The main time that I workout daily is when my daughter naps. As soon as she falls asleep, I get my workouts done. You’ve got to learn to use your free time wisely.

DD: How do you involve your kids in your workouts?

SC: Lots of ways! I like wearing my daughter in her baby carrier, and my son will copy what I do or I’ll have him hang onto my back.

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Woman Snags Medal and Fiancé at the NYC Marathon (Plus, How to Train for One)

Along with a medal, Charlotte Haigh scored herself a fiancé at the NYC MarathonCan you think of a better way she could have ended the race? Didn’t think so!

Charlotte Haigh took to the streets of New York City on Sunday to navigate (and apparently conquer!) the 2016 TCS New York City Marathon. While it seems like luck was on this lady’s side — from getting selected to run in the marathon to having her man drop down on one knee — there was a lot of work that Haigh put in behind the scenes to have manifested such a monumental moment.

Haigh ran a total of 26.2 miles. To be clear, marathons are specifically 26.2 miles because that’s the exact distance between the Greek cities of Marathon and Athens. It is said that a Greek messenger named Pheidippides ran between the cities (from Marathon to Athens) after the Battle of Marathon in 490 BC to announce the Greeks had defeated the Persians in the battle.

Running 26.2 miles is no easy feat, and in fact, the ability to do so may not even come naturally for some of the most seasoned and notable runners. There’s a ton of training involved in prepping for a run of this measure, so check out some of the best ways to do it. As for experiencing a proposal at the finish line? That’s on you — but the determination, dedication (and bod!) it takes to complete a marathon won’t hurt!

  1. Set Weekly Mileage Goals:

    Before the start signal sounds on marathon day, you want to make sure your body is well adjusted to running for long periods of time. Rather than focusing on running for an extended amount of time on one day, think of the mileage collectively — over the course of a week — and start with setting feasible goals. Once you’ve reached your weekly mileage goal, up the ante a little bit. Then, strap on those sneakers and get to it! (You might need a new pair by now…)

  2. Balance Your Muscles:

    Keeping your body in constant motion means your cardiovascular system and muscles are working really, really hard. Runners get so focused on the cardio aspect of training, they often aren’t dedicating enough time to exercises that help stabilize and strengthen the muscles that support running. It’s crucial for a marathon runner to not neglect training with a focus on stretching, strengthening, and stabilizing three key areas: Glutes, Core, and the Hip Flexors. Snatch up a pair of resistance bands — they’re so portable, you can take them on your runs — and go to town when it comes to stabilizing and strengthening your muscles. The bands will make your workout session more efficient, so you can spend more time on cardio.

  3. Switch Up Your Cardio Routine:

    In training, you’ll be getting lots of cardio work in, so vary up your routine to give certain muscles and joints a break on the day-to-day. For a challenge, try a long swim or partake in an intense cardio fitness class. If you want to squeeze in some cardio in the office or at home, grab a jump rope and get to it!

  4. Stay Motivated:

    If you’ve set a goal for yourself to complete a marathon, that alone deserves a nod — so don’t let yourself get discouraged or overwhelmed now! All successful runners experience the bad days, and the only way they’ve ever gotten to the finish line is by persisting through the challenges. Your mentality will be your best friend when it comes to persisting and sticking to your running goals. Stay motivated by watching re-runs online of your favorite races, perusing the blogs of other marathon runners, and following runners on social media who share the same passion.

  5. Fuel Up:

    Your food and drink choices will have an enormous impact on your running results. Increase your carbs in the hours leading up to the big day, and layer in some protein to amp up your energy on marathon day, too. In nearing the date of your run, you might decide to go on a “practice” run. If that’s the case, eat and drink in the way you would on the actual date to see how your body responds. While you’re running, hydrate your body with electrolyte drinks and keep your carb level up. As for after the race? Eat whatever you want! As Haigh said, “Today I ran 26.2 miles. And got engaged to the love of my life. Now I get to go eat pizza and drink beer with my family and best NYC friends.”

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Darnell Cox shares her anti-aging secrets with DynaPro Direct

Darnell Cox attacks the aging process from every angle by focusing on staying youthful. You can do it too!

Cali-gal, Darnell Cox, of knows all about embracing the essence of youth, and credits her ability to do so to her overall mindset and physical well-being. Not to mention, she’s in killer shape! In an exclusive interview, she shares with DynaPro Directexactly why feeling youthful is so important to her, and reveals some great secrets on how you can bask in the fountain of youth, too!

DynaPro Direct: Why is it so important to focus on feeling youthful?

Darnell Cox: Well, quite frankly, because the alternative sucks. So just as you need to “choose happiness” every day, you also need to choose to feel youthful. And feeling youthful can mean different things to each of us! It can be a physical activity, a mindset, a conversation we have, or even a song we listen to — and sing along with.

DD: What are some of your best anti-aging tips when it comes to nutrition and exercise?

Stay young and sane with these tips from Darnell Cox

DC: First of all, don’t ever diet — ever! It screws up your metabolism. The trick is to never deprive yourself of food. There are certain foods you should add to your diet that fill you up, that regulate your blood sugar level so you don’t binge eat, and that make your skin shine.

By mindfully adding good foods into your diet, you will soon discover that you just don’t have room — or desire — for the junk you normally fill up (or binge) on.

As far as exercise goes, after the age of 30, we begin to lose muscle mass. It’s so important to incorporate weight training into your workout routine in order to combat this. Step away from that treadmill and pick up some dumbbells or an exercise band!

DD: What about when it comes to skincare and anti-aging?

DC: My own personal regimen borders on the absurd (laughing!) as I’m always looking to try things related to anti-aging that I can write about for my readers — but, if you follow just these basic tips, your skin will definitely improve:

In the morning, wash with a gentle cleanser. Then apply C-Serum, followed by sunscreen, sunscreen… and more sunscreen.

At night, wash your skin. Let your skin dry for 20 minutes before applying Retin-A (or a Retinoid product) followed by a moisturizer. My website is full of tips on beauty and skin care tips.

DD: How would you use an exercise ball to practice anti-aging exercises?

DC: Exercise balls are a great way to work out, provided that you know how to use it. For me, it’s hard to see a giant exercise ball and not think about doing some crunches. I also use it to stretch out my back. The ball can be used for so many things: You can crunch, dip, squat or plank. The only thing you don’t want to do with an exercise ball is ignore it.

DD: Do you have any other wisdom for fitness-minded individuals who want to stay motivated?

DC: Wisdom? I guess I could say that I have a boatload of experience that I can share. One of the motivational tips that has always worked for me over the years is all about intention and it’s deceptively simple: have tomorrow’s workout clothes already laid out at night before you go to sleep. It doesn’t matter if you exercise in the morning or after work, by getting your workout attire ready before you sleep, you are setting your intention for the next day.

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Danielle Pashko Reveals 8 Ways to Improve Your Diet

Danielle Pashko reveals 8 small diet changes for improved health

When it comes to your overall health, eating right is just as important as working out. Stay on top of your diet so you can feel your best and get the results you deserve.

If you’re working hard to stay physically fit, you need to prioritize getting your diet right. Think about it: You spend hours lifting weights, sweating it out during cardio sessions, and plenty of time pumping up with DynaPro resistance bands — so why would you eat in a way that could slow down your progress? You’re working way too hard to lose your steam over a bunch of bad food choices! Take a cue from Nutritionist, Danielle Pashko of In an exclusive interview with DynaPro, she shares her best tips:

DynaPro Direct: Why is nutrition so important when it comes to being fit and healthy?

Danielle Pashko: What you feed yourself is probably the single most important action you take for your health. For any ailment, there is almost always a diet that can improve symptoms or completely reverse them. Additionally, you can work out like you’re in the military, but if you don’t maintain the right diet, your efforts will never get you in the shape you are hoping for.

DynaPro Direct: What are some general tips for individuals who work out to focus on when it comes to food?

DP: Make sure to have a balance of healthy carbohydrates, proteins, and good fats with plenty of vegetables. Eat your food rather than drink it. I’m not a big fan of juices (even the green ones) in excess. Many people think that they can eat unlimited “healthy” foods if they are exercising. You still have to be conscious of your caloric and carbohydrate intake even if it’s coming from a good source.

It’s also wise to focus on meal timing. I recommend eating a small snack pre-workout and then your main meal post-workout. A big mistake I see with clients is eating before the gym, then feeling so hungry post workout that they end up eating another whole meal. So even though they may have had this killer workout, it was negated by all the calories consumed. Just eat enough pre-workout for energy, but not until the point of fullness.

DynaPro Direct: Do you recommend meal prepping and getting into a schedule with food?

DP: Yes, planning your food will save you from making bad choices when your blood sugar gets low and you’re feeling hungry and impatient. Have your fridge or freezer stocked with some lean protein options like organic chicken, tuna, turkey, and eggs. Then you can always easily pair it with some mixed greens or tomato and cucumber salad. This type of meal only takes five minutes — when you have more time, then it’s easier to get more creative with side dishes or salad stuffings!

Improve your diet with these healthy tips from Danielle PashkoDynaPro Direct: Do you have any power snack recommendations?

DP: I like low-fat Greek yogurt and almonds, hard boiled eggs, turkey slices with cherry tomatoes, string cheese and a piece of fruit, a protein bar or high quality protein powder when I’m on the go. My snack rule is that it has to be under 200 calories, over 9 grams of protein, and under 30 grams of carbohydrates. Anything more than that is not a snack — it’s a meal.

DynaPro Direct: Do you recommend just drinking water when working out, or drinking protein shakes and electrolyte drinks, too?

DP: I like a few electrolyte drinks as long as they are not too high in sugar — but post-workout, a high quality protein shake (just mixed with water) can be a good idea to refuel. Just make sure not to add on milk, fruit, peanut butter etc. since those shakes can really add up in calories, sugar and carbohydrates! This can be especially damaging for women with weight loss goals.

DynaPro Direct: Do you have any foods to recommend that support losing weight?

DP: Yes! Plenty of non-starchy, green leafy vegetables with lean protein and healthy fats from sources like oily fish, avocado and olive oil. A Mediterranean diet is a great way to eat out in a restaurant without worrying too much. I don’t think that you necessarily need to follow a very low carbohydrate diet, but you should eat them earlier in the day so you have time to burn the calories off. Stay away from starch at dinnertime.

DynaPro Direct: Do you have any foods to recommend that support building muscle?

DP: Make sure to eat enough protein! Proteins are made up of building blocks called amino acids — it’s what helps us get those beautifully defined muscles, prevent brittle hair, skin, and nails, strengthen our bones, and regulate hormone function. Eggs, lean meats, low-fat dairy, poultry, beans, lentils, and soy are all proteins that support building muscle. High quality protein bars and shakes are also good for muscle building pre- and post-workout.

DynaPro Direct: What’s one thing you wish everyone knew about food?

DP: According to Maimonides, an ancient physician and scholar: “Overeating is is like poison to anyone’s body; it is the main source of all illness. You should eat to the point of satiation but not fulness.” People often overeat “healthy foods” and it can be counterproductive. Plus, if you eat mindfully most of the time, then you don’t need to be focused on having a 100% perfect diet — food should bring you joy! I feel it’s more dangerous to eat the most restrictive diet with an unhappy spirit rather than cheat a little with the right mental attitude.

Lead a healthy lifestyle with high quality fitness equipment from DynaPro Direct


Instagram Star Uses Her Platform to Tell Everyone to ‘Screw the Scale!’

Kelsey Wells’ side-by-side photos prove that number on the scale doesn’t matter

Kelsey Wells encourages her social media following not to give up if the scale doesn’t reflect your hard work in the gym. Take notes!

Kelsey Wells urges her Instagram followers — all (almost) half a million of them — to “SCREW THE SCALE!” That’s right. Screw it! At DynaPro Direct, we love the message she’s sending out. Muscle weighs more than fat, so if your scale is staying the same—or gasp—showing an increase in weight, don’t lose your motivation to accomplish personal goals.

Your body is always responding to the healthy choices you make, whether those changes are with an increase physical activity or practicing better nutrition. Trust us, if you’re taking care of your body, it is transforming for YOU in a positive way. Just hang in there and wait for your results!

The Instagram fitness star posted a side-by-side collage of her body at different weights. There’s one image of her looking really fit and healthy, and that image is showing her at 18 pounds heavier than another image of her where she looks similar, but with less definition.

Wells had even more advice for her fitness clan — in all CAPS. Because, #important.


Yes, yes, and yes. Preach girl! We’re so glad when she stepped on the scale and saw an increase in weight, she had the self-esteem and power to shout #SCREWTHESCALE—and you should, too!

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DynaPro Is Pumped About Free Fitness Program for Cancer Survivors

DynaPro Direct is excited about LIVESTRONG - the free fitness program for cancer survivors by YMCA

Phoenix, AZ: The Ahwatukee Foothills YMCA is offering cancer fighters and survivors free fitness classes. We’re all for it!

There’s a new fitness program at the Ahwatukee Foothills YMCA in Phoenix, AZ — we couldn’t be more pumped about it! The fitness program at the facility, called LIVESTRONG, offers free (yes, free!) fitness sessions for cancer survivors. The sessions run for 12 weeks, and the program is also open to individuals who are currently undergoing treatment for cancer.

Why do we love it? Physical fitness and nutrition are important factors for any individual, but cancer survivors especially reap tremendous benefits from staying on top of their health and overall well-being. In the past, cancer fighters and survivors were advised to rest up and reduce activity levels. Today, it’s a different story.

Keep in mind that the current research-based advice insists too much rest can lead to loss of body function, weakness and reduced range of motion. Several cancer care teams are motivating survivors and individuals currently battling cancer to keep moving!

The leaders at this YMCA agree with that notion. In an interview with the local news, Ahwatukee Fitness Coordinator Debbie Mitchell, explains why the facility is so excited about the program.

“We wanted to create a welcoming community in which survivors can improve their strength and physical fitness, diminish the severity of therapy side effects, develop supporting relationships and improve their quality of life.”

Even better? Each member of the program gets a free membership to the YMCA. This is a profound resource for cancer patients and survivors who are ready to reclaim their power — both mentally and physically.

“For those who have never been to a gym, they can prepare by just showing up. We’ll take care of the rest,” Mitchell continues.

Seems like this facility is onto something, and the Ahwatukee Foothills YMCA has DynaPro Direct’s support — 100%!