For a professional fitness guru who specializes in intense workouts, Mandy DiMarzo\u2019s wellness philosophy is surprisingly chill. Yes, her popular BURN by Mandy workout program is centered around high-intensity interval training (HIIT), but, according to DiMarzo \u201902, tough sweat sessions are just a small piece of the overall fitness puzzle.<\/p>\n\n\n\n
\u201cSome days you might need to go hard and sweat it out, but other days, maybe your body needs a walk in the woods,\u201d says DiMarzo, a former Colgate soccer player and triathlete who now considers walking one of the most powerful exercises. \u201cIt\u2019s meditative,\u201d she says.<\/p>\n\n\n\n
DiMarzo, who lives in Clinton, N.Y., didn\u2019t always take such a Zen approach to fitness. In an April 2024 TEDx event, DiMarzo spoke candidly about her battle with anorexia and her addiction to punishing workouts \u2014 and how her outlook has changed. \u201cI equated strength with running over 110 miles weekly and minimizing my food intake to the brink of collapse,\u201d she says. \u201cMy definition of strength was all wrong.\u201d<\/p>\n\n\n\n
In 2020, during the start of the pandemic, DiMarzo created BURN, a virtual fitness program that combines cardio and bodyweight strength training. A bevy of overuse injuries forced the lifelong athlete and long-distance runner to reconsider her relationship with exercise \u2014 and adopt a \u201cless is more\u201d approach.<\/p>\n\n\n\n
The fast-paced 45-minute workouts, available to BURN subscribers, are tough but also accessible. They\u2019re \u201cscalable to any fitness level,\u201d says DiMarzo, who livestreams sessions from home and peppers instruction with motivational quotes, quips, and real talk about her struggles.<\/p>\n\n\n\n
Her authenticity quickly earned BURN a following \u2014 thousands of male and female devotees whom DiMarzo has dubbed \u201cthe tribe.\u201d<\/p>\n\n\n\n
\u201cI\u2019m sweating \u2014 and sometimes swearing \u2014 along with everyone else,\u201d she says, noting that followers have gotten into the habit of sending their instructor \u201csweaty selfies\u201d at the end of each session.<\/p>\n\n\n\n
And while BURN workouts are intense, they\u2019re also \u201cjoyful,\u201d says DiMarzo. \u201cI want people to laugh as they\u2019re sweating, and to feel grateful for our bodies and what they can do.\u201d<\/p>\n\n\n\n
A frequent speaker at wellness retreats, corporate events, and universities, DiMarzo takes pride in talking openly about her recovery, and offers audiences advice for cultivating a healthier relationship with food and exercise. Here, DiMarzo shares her guiding mantras:<\/p>\n\n\n\n
\u201cI want people to realize that they\u2019re in charge of their bodies, and we have the power to choose only what serves us,\u201d says DiMarzo. She encourages her clients to \u201cfire\u201d negative thinking and \u201cpromote\u201d movement that brings joy. That idea of being the boss, says DiMarzo, is especially important for people like her, who once felt ruled by food and exercise. \u201cIt\u2019s all about reclaiming control.\u201d <\/p>\n\n\n\n
At the height of her disorder, DiMarzo remembers an alarming visit with an orthopedic surgeon, who warned that her regimen of extreme exercise and calorie restriction was wreaking havoc on her bones and joints. \u201cYet I had insisted on running 14 miles that day, ignoring his advice for rest,\u201d she says. \u201cI had mistaken constant pain for progress.\u201d Now, DiMarzo relishes her rest days and tells her clients to \u201chonor the need for rest. Constantly going hardcore is not sustainable,\u201d she says. \u201cWhen you choose movement that energizes you and brings you joy, you stick to it.\u201d<\/p>\n\n\n\n
As a former college athlete and runner, DiMarzo says stats \u2014 her weight, miles logged, calories consumed \u2014 once dominated her life. Today, she doesn\u2019t weigh herself or count calories and eschews gadgets that quantify her physical activity. \u201cI don\u2019t even wear a watch,\u201d she notes. When leading workouts, DiMarzo encourages her followers to gauge their effort \u201cby feel\u201d instead of counting reps. \u201cLongevity doesn\u2019t care about numbers,\u201d she says. \u201cCan you play with your kids without getting winded? Can you carry your groceries? Those are the health markers that matter.\u201d<\/p>\n\n\n\n
DiMarzo has returned to Colgate often in recent months. She delivered the keynote address during the TIA Incubator Weekend in February, helped train the field hockey and women\u2019s volleyball teams during their offseasons, and led HIIT workouts with the Colgate Women\u2019s Network<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
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