WE MOVED!

 

We are SO EXCITED to present our new and improved website, complete with the first ever team of contributors, workout playlists, daily motivation and so much more. Please visit our new home and follow along to find your own health & happiness one day at a time!

 

www.thelovefitlife.com

Sore Muscle Miracles

Holy Jesus… my… everything… hurts….

 

After several days straight of hardcore exercise and errands, I woke up this morning barely able to get out of bed. Wait a minute! I thought…. How did I get so sore?! I wasn’t even doing thaaaat muuuchhh…. Oh wait… I was. I realized.

 

Call me crazy, but I don't prefer popping a bunch of pills to ease the pain. To me, that's not a solution, that's a temporary band aid that just adds more toxic shit to my body that I don't need. So, since I can just hear my workout buddy Super Dave saying to leave my excuses outside, I better put my big girl panties on and deal with this soreness instead of crying about it!

Massages

Well, I’m a massage freakazoid, so I’d say a massage is the solution for anything… On the real though, massage “reduces the inflammatory response as a function of the damage you incurred while you’re exercising,” according to author Simon Melov.

In addition to just making you feel all loosey goosey and relaxed, studies of massages performed post-workout have shown that this remedy reduces the amount of NF-kB in your muscle tissue (a protein that plays a role in creating inflammation) and boosts the amount of PGC-1alpha (another protein that aids in muscle energy generation and adaptation to endurance exercise).

Light Exercise

Getting your blood pumping and keeping your muscles moving (lightly) can be a great way to relieve some soreness. By delivering oxygen to the muscles, you’re actually promoting healing. Plus, keeping your momentum going means you’re less likely to lose speed all together and fall into the couch slob cycle. Try taking a walk outside on your lunch break or marching in place while you watch TV before bed!

 

 

The Cold Treatment
While most people turn to heat as the go-to remedy for muscle soreness, COLD is actually the more beneficial treatment. Take a cold shower, apply ice packs or jump into an ice bath to constrict the blood vessels, which in turn will reduce the blood flow and inflammation in the affected area(s). Also take a second to think about the effect that ice has on your body when you hurt yourself.... it's a numbing agent! Thus, you'll numb the pain while reducing inflammation.... wait a minute... isn't that the same thing pain killers/anti-inflammatory pills are supposed to do?!? It sure is! Except ice won't give your body all the added chemicals and side effects - WIN! 

 

Epsom Salt Baths
Epsom Salt has been discussed before on Love Fit Life, mostly because it's a total bad ass budget friendly resource. Buy a huge carton of this stuff for like $5 or less (depending where you go) and it'll work wonders! Add some Epsom Salt to a nice bath and just soak it up baby... By doing so, your body absorbs the magnesium and sulfates through your skin, which helps improve circulation, eases muscle pains, flushes out toxins and relieves stress... among many other things! 

Dark Chocolate Covered Pretzel Slims
The scientific explanation for this is....
As soon as these salty chocolate treats enter your mouth you will forget all about your inability to move and start thinking about how many more you can eat before the bag is empty.
This remedy works the best, obviously!
You're welcome in advance and please don't hesitate sharing them with me!

The Beauty of Addiction

ad·dict·ed

Adjective

Physically and mentally dependent on a particular substance, and unable to stop taking it without incurring adverse effects. Enthusiastically devoted to a particular thing or activity.

Most people hear the word addicted and deny guilt while sprinting in the opposite direction. In my opinion, that's unfortunate. Addiction is something we're all affected by in one way or another, directly or indirectly. While we sit atop our mountain of superiority and judgement with the idea that addiction is limited to the poor unfortunate souls living on the streets and suffering from a life filled with sadness, most of us are surrounded or impacted by family members and/or friends with addiction problems or we are functional addicts ourselves.

Technically, if you experience any type of adverse effect (also known as side effects) when you stop taking in a substance or doing an activity, you're experiencing symptoms of addiction...

Ever have headaches if you don't drink your morning coffee?

Can't sleep and/or eat if you stop smoking weed?

Sweaty, anxious, nauseous or shaky if you don't drink alcohol? 

Anxious or feel like you need salty and processed food when you go on a diet?

Feel uncomfortable, anxious and frustrated with your skin color if you don't go tanning?
Find that you're less confident, unable to go out with friends and ashamed of how you look if you don't go shopping?

Irritable after stopping something you do everyday?

If you answered yes to any of the above, or if you haven't even been able to stop the activity long enough to know your answer, welcome to the world of everyday addiction. 

Luckily, not all addiction is life threatening, but we all know deep down that too much of anything isn't necessarily a good thing.

"Too much of anything is bad, but too much good whiskey is barely enough"

- Mark Twain

I've always had an addictive personality. Addiction is in my blood and it's something I've always had to be mindful of. I like routine and get anxious, bored and irritable when I stop taking in things I'm used to. However, after attending AA meetings for my DUI a few years back, I realized how lucky I am that I CAN STOP the things I have an addictive tendency for. That is hugely important and something I'm incredibly thankful for and appreciative of. As my fit life has grown and become an integral part of my being, I've found that my addictive tendencies can be re-routed to some degree.   

Slowly but surely, I have started seeing the beauty of addiction and how it can be used for good in many ways. From my experience, the best addiction is loving and caring for yourself. Sound stupid? If so, you obviously haven't tried it. 

I am becoming completely and totally addicted to loving myself and making every moment a positive and memorable one.... and I'm never looking back or quitting!  

 

For me, the hardest part has been confronting me, myself and I. Without being fully conscious or aware, I've been numbing myself for as long as I can remember... At least since early high school when I started going out to party. Once I started changing and uprooting my process of addictive tendencies, all those repressed emotions began to surface... The unhealthy relationship I've avoided confronting, the guy I never got over, the fight with a friend I never resolved, the bad decision I made while knowing what the right one would have been.... 1, 2, 5, 10 years ago... What the hell?!? I thought... Why am I waking up in a cold sweat thinking about that one night at that random party in 11th grade?!? The answer was simple - I've been running away from things rather than internally resolving them. The solution was simple as well - allow the memories and feelings to surface, allow the tears to come flowing out, allow myself forgiveness for what I hoped had gone differently and allow history to make me stronger and more self aware... At the end of the day, I must welcome and respect this process of sobering up my mind, not just my body.

I can't tell you how to re-route or address your addictive tendencies, because that's a process and journey you must discover and explore for yourself. However...

I can tell you it's possible... 

I can tell you it's going to change your life in the best way imaginable... 

I can tell you it's worth it... 
I can tell you you're worth it...

I can tell you it's something you won't regret...

I can tell you that you deserve the best...

I can tell you that you can do it...

I can tell you that you can do it...

I can tell you that you can do it...

You can do it.

You are worth it.

You deserve all the beautiful things that life and the world have to offer.

You are worth it.

You can do it.

I believe in you.
Now, take a deep breath and believe in yourself!

Guess What...?

 Guess What...?

 

It’s natural to dread exercise if you haven’t done it in a while…

BUT, it will leave you feeling fantastic, energized and at ease once you just do it.


It’s natural to think healthy food sounds disgusting if you’ve been hitting the drive-thru…

BUT, it will leave you feeling clean and refreshed once you just eat it.


It’s natural to be content with feeling mehhh and living an unhealthy lifestyle…

BUT, you’ll look and feel better than you ever imagined once you leave your unhealthy habits behind.


It’s natural to feel envious and upset at people who look better and seem happier than you…

BUT, you’ll be the one beaming with pride when you make positive changes.


It’s natural to want more…

BUT, you’ll actually get more once you take the first step.

 

 

 
 

For every meal and every moment, you have a choice. The choice may be challenging, but it’s up to you to make it. Take a chance, make a change, and discover a reality you never thought possible.

 

Sobriety Checkpoint

I'm very proud to announce that I just passed my 10th day of Starting Sober [30 Day Habit Breaker Challenge] - WOOHOO! Wonderfully fitting as well, my 2nd sober weekend is also the New Year, New You weekend at Pure Barre Pasadena. I feel better than ever and incredibly refreshed and ready to  tackle the 75 minute Abs Intensive class today as well as a 7am hike tomorrow morning with the Pasadena Hiking Pacers. 

With each day that passes, I find myself more and more surprised about how wonderful I feel and how obvious it is to the people and world around me. While I had many reasons for spending 30 days sober, I honestly did not anticipate that cutting out a few glasses of wine during the week and vodka sodas on the weekends would affect my mind and body so drastically. 

The first 3 days were the most challenging... not because I NEEDED a drink or was even in a setting that I would normally drink alcohol, but because doing something different always feels uncomfortable. The first day of sobriety, I joked with my co-workers that I was successfully sober...... their response was, "do you normally drink before 10:00 a.m.?" The answer was no, but that wasn't the point. Changing habits effects every minute and every day of your life - regardless if you're doing it at that moment or not. The reality of the impact that habits have on us is not something that we often recognize or admit to ourselves and others, and can be incredibly important to acknowledge.

My journey has still just begun, but I feel a major shift happening throughout my entire being. I feel more alert, more enthusiastic, more prepared, more perceptive and more open to a positive mindset and physical activity overall. 

I can't lie, I've been watching TV, which is something I also set out on eliminating for this 30 day period, but I have cut back a lot. Not only that, but the more days that pass, the less inclined I am to watch TV because I'm more focused on my plans and priorities, I'm more interested in winding down at night with a book in hand, and I'm less attracted to the idea of sitting around because I'd be bored without a drink in hand or snacks to munch on... On that note, the less alcohol in my body has also translated into less desire for mindless snacking... if you ask me that's a huge WIN! 

Tantalizing Turkey Roll Ups

Trying to eat better one meal and one day at a time?

Me too!

 

Trying to cut out extra calories while still feeling fully satisfied?

Me too! 

 

Like most of us, I've been trying to drag myself back on the wagon after a fattening holiday season. This week especially, I've been trying to satisfy my taste buds while fitting back into my skinny jeans.... UGH! Luckily, I started experimenting and ended up with these roll ups for lunch that I am in LOVE with! They're easy, delicious, and you can adjust the ingredients based on what you prefer.
Check it out: 


Tantalizing Turkey
Roll Ups

 

  Step 1

Grab your favorite turkey and lay those bad boys out...

... I chose a low sodium holiday carving style selection at the deli counter - delish!

 

Step 2

Layer your cheese of choice on top of those tasty little turkey slices...

... I chose a sliced Gouda - not my typical cheese selection but I wanted something to really get my taste buds excited, and it worked!

Step 3

Slather on some hummus for creamy goodness...

... I chose a roasted garlic selection - I love the extra kick of flavor and excitement!

 

Step 4

Pile up alfalfa sprouts on top of the hummus...

... I'm always trying to expand and increase my veggie intake - I've been adding sprouts to my fresh juice in the morning, on top of salads and tacos, and now inside my roll ups!

 

Step 5

Roll up those bad boys and package in a Tupperware, aluminum foil or plastic baggy for easy transportation and eating on the go...

... I LOVE THESE FREAKING ROLL UPS... I WANT MORE... RIGHT NOW!

 

 

ENJOY!

Starting Sober [30 Day Habit Breaker Challenge]

The holidays are officially over and a fresh new year is upon us. Finally, Santa can take a load off while we recover from the holiday food, family and frenzy overdose. 

Today, on the 1st day of this glorious new year, our focus shifts to the hopes and aspirations we have yet to conquer and often dream of accomplishing. We envision resolutions that we pray will be responsible for permanent and positive changes lasting years to come. Unfortunately though, our vision often fades throughout the year, leaving us back where we started to wish on that same shooting star from the year before. 

Last year, I made a resolution to change the annual cycle of failed ambition and unchecked to-do lists. I set sail in 2012 with a collection of clear goals to focus on for the year and a personal commitment to spend the first 30 days kicking my own ass into high gear. After completing my 30 Day Habit Builder self challenge, I took off running, literally, and had one of the best years of my life. Spending that first month of the year simulating a type of personal boot camp for constructive change was exactly what I needed to set a new tone. This year, I'm chomping at the bit to do it again and can't wait to experience the results. 

2013

Starting Sober

30 Day Habit Breaker

Photo Credit

Last year, I focused on building better habits like exercising consistently and prioritizing my passions. This year, I'm focusing on breaking unhealthy habits to propel myself down the path of permanent success and positive change. 

For the next 30 days, I'm sobering up.

No alcohol. No television. No nonsense.

While grabbing drinks is fun and seemingly fitting for many occasions, I can't help but feel like it's holding me back. A glass of wine with girlfriends leads to vodka sodas until last call and a day of recovery required; A to-do list sits unmarked because a drink during your favorite TV show is vastly more appealing; A personal goal remains unclaimed as we fall back into making the same poor decisions we've repeatedly sworn off. 

Drinking has become such a social staple that we seem to forget what life feels like without it too. Instead of facing reality, we choose to mistreat our bodies and avoid confrontation about addiction and self control. The last few weeks though, I've been realizing something... I am not an addict, and that's something I should practice and be proud of. I do drink too much (based on my personal opinion) but I can stop... and for some reason, I can't remember the last chunk of time that I did.

 I want to wake up on Sunday mornings to go hiking.

I want to curl up with a candle and a great book on a Friday night.

I want to feel refreshed and alive, every single day.

I want to save money and spend it on something worth more than a headache the next day.

I want to finish what I start and perform at maximum productivity.

I want to practice self control and be proud of a life enjoyed in moderation.

I want to remember every wonderful moment of my life, because it's all mine and that's awesome.

Photo Credit

Happy New Year!