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!

5 Ways to Welcome the New Age & New Year

Have you heard?!
An incredible time in history is upon us.

As of December 21, 2012, we have experienced a shift from the Age of Pisces to the Age of Aquarius. Whether you're a yogi or not, the widespread thoughts and proposed significance pertaining to a shift like this, which occurs only once every 2,150 years, are pretty interesting. The more I've been learning about the shift, the more thrilled and motivated I've become. Finally, we have moved from an age marked by money, power and control to one full of love, unity, brotherhood and integrity. While we should be thankful for the influential events that happened in the Age of Pisces, such as the rise of religion and the Industrial Revolution, we should also look forward to the possibilities and focuses of the Age of Aquarius. This new age is anticipated to bring growth and healing to our increasingly abused and damaged environment, unity and comradery amongst those who have previously found no common ground, and a universal shift of mentality to more open and positive thinking. If you ask me, that's pretty freaking sweet... and it's about damn time!

 Since the start of a new year is fast approaching as well, this is an extra special opportunity to reflect, re-balance, and reach for a more prosperous path to move forward. Here are 5 things I'm doing to take full advantage of this once in a lifetime opportunity...

1. Journal
Spending time writing down your thoughts and reflections can be very powerful. Whether you write 2 sentences or 200 pages, what matters is getting out what's on your mind and making room for positive new experiences. Think of writing in a journal as an opportunity to say all the things you've needed to say, but just couldn't for whatever reason. Although most of us have friends and family we can vent to, there's always something we haven't been able to say out loud to anyone. Your journal is your most trusted friend and wants nothing more than to be your venting buddy!

2. Meditate & Breathe
Yes, you breathe all day to stay alive, but few of us actually just sit and BREATHE! If you're familiar with meditating, set some time aside to do just that! If you're not familiar with meditating... no, it's not this scary stupid thing that you shouldn't try. It's actually the exact opposite! You'll be shocked by what (even just) 5 minutes of sitting down with your eyes closed and focusing only on your breathing can do. Find a quiet spot (or put in headphones to drown out the kids in the background), close your eyes and breathe...
inhale, 2, 3, 4.... exhale, 2, 3, 4...
inhale, 2, 3, 4.... exhale, 2, 3, 4...
If thoughts or to-do list items enter your mind, acknowledge that you're having that thought and allow it to pass - refocus on your breathing...
inhale, 2, 3, 4.... exhale, 2, 3, 4...
inhale, 2, 3, 4.... exhale, 2, 3, 4...

3. Set Clear Goals
Make a list of the goals you want to accomplish and make them very clear. This process can be done any way you choose that is most effective for yourself. For me, I start with the general/big picture goals because those are what I instantly think of. Then, I spend time to make them more specific. Sometimes, making my goals clear is easy and I know how to go about doing so. Other times, I have to sit on it a few days.
General Goal: "Take better care of my teeth"
 Make It Clear: "Floss once a day (everyday) in addition to brushing morning & night"

4. Discard Excess Baggage
Excess baggage can and probably is an assortment of things, ranging from unhealthy relationships (romantic and otherwise) to disputes and drama. This is the time to clear the air and move forward. If you've had that one friend forever, but they always let you down and don't add anything positive to your life, do yourself a favor and discard it. Be honest too. There's nothing more respectful than saying, "Every time we make plans, you bail, and it makes me upset and hurt. I don't want to feel that way anymore. I love and appreciate the friendship we've had, but it's time for me to move forward." Or, maybe it's the boyfriend or girlfriend you've been putting up with for way too long. Stop settling for anything less than you deserve. Right now.

Yes, cutting ties and discarding excess baggage can be very challenging and painful at times, but it's a necessary step for making yourself a priority and moving in the right direction. During one of my recent encounters with this, I was not surprisingly met with hostility and angry words. I kindly held my position and expressed that my well being, happiness and feelings are my priority. A few weeks later I received an apology that explained the hostility and angry words were simply a product of sadness and disagreement. The feelings I had expressed were not reciprocated, but my needs were understood and my honesty was respected. In the end, the situation was no more dramatic or earth shattering than I originally expressed... my well being, happiness and feelings are my priority... and now, I must move forward.

5. Address Unresolved Issues
More often than not, we have unresolved issues.... mommy issues, daddy issues, sibling issues, general family issues, past relationship/ex issues, weight issues, work issues, substance abuse issues, traumatic experience issues and the list goes on and on. Ever since I acknowledged that I am a product of my past and I must respond accordingly, I've been able to address my unresolved issues in a way like never before. No one is telling you to "be a man" and forget about it - Not at all. What I AM telling you though, is to reflect and address it as best as possible... process what happened, how it made you feel then and now, how you act or behave as a result, how you can work towards overcoming it and growing stronger, why it's important to you and why it has had the impact is has. One of my biggest personal accomplishments has been reflecting about my relationship with my dad and how it's translated into the way I approach men and romance. With these realizations and acceptances at the forefront of my mind, I'm more prepared for future encounters and controlling my personal behaviors that I don't particularly favor. As a result, I feel stronger, more at peace and excited about what my unknown future may bring.

Your time is here.
Your moment is now.
Take it and thrive! 

Rearrange for Productive Change - No Cost Required

No matter what time of year it is or what's going on in life, there's one thing I know I can always do that will revitalize my perspective and give me that needed boost to make productive and positive changes...immediately.

It doesn't cost anything.

It's not a gimmick or a shortcut.

It's simple and shockingly effective.

I rearrange my furniture.

Growing up, my mom used to rearrange the living room furniture when she was stressed. We found it hilarious when we woke up in the morning and everything would be different. Looking back now though, it made complete sense - with one swift rearrangement, her mentality made a clear shift from overwhelmed to at ease.

After moving into my cottage for one, I came home one day, irritated, upset and unsure how I should sort out the plethora of challenges filling up my plate. Before I knew it, 2 hours had passed and my cottage was completely cleaned and almost every piece of furniture had a new place. I stood there, in silence, exhausted from moving everything around, and it clicked... holy shit, rearranging is the perfect solution! This process of cleaning and physically shifting my surroundings allowed me to sort all of clutter filling up my mind and literally put me in a new found state of peace.

Since that first rearrangement, I've become addicted to the process. Every few months, I rearrange and find myself instantly revitalized. My cottage is small and my funds are limited, so I'm forced to be creative. When I feel the need to add a new item like a table or cabinet, I ask friends and family if they have anything to donate. The majority of the time though, I just work with what I have.

Above all else though, my process of rearranging taught me something that I hadn't given much attention to in the past. So often, we move into a new space and set everything up based on what furniture and space we have, but then we actually start living in it. For me, I found that the way I had initially set things up wasn't ideal. Instead of acknowledging this reality, I'd adapt... I'd leave clothes laying around because my closet wasn't set up in a way that was effective for me to put things away... I'd acquire stacks of paper and clutter because my filing boxes were tucked away... I'd eat out more often than I wanted because my kitchen counter space was taken up by appliances.

As it's turned out, healthy choices and better living began falling into place when I started arranging my mental and physical space accordingly. 

Kung POW to the Common Cold

Hey, cold symptoms... yah, you... clogging up my head, scratching up my throat, messing up my nose and making me feel like I'm on the brink of explosion... you are so unwelcome here!

 

Feeling the symptoms creep up or in the midst of a full blown attack?! Don't worry friends, we've all been there/might be there currently, and I think I speak for all of us when I say I DO NOT HAVE TIME FOR THIS NONSENSE!

 

Act NOW.

Act FAST.

Fill up on these natural remedies to kick your cold in the butt!

 

 

WATER

Hydration is an essential part of getting over whatever ailment you're experiencing. Too much of the time, our bodies become sick and don't recover quickly enough because we're not properly hydrated. At a minimum, you should be drinking 64 ounces of water every single day, but when you're sick or consuming caffeine and/or alcohol, that amount should increase. Try drinking room temperature water to promote more rapid hydration as well - by drinking water that isn't too cold or too hot, your body doesn't have to put in any extra work cooling it down or heating it up. This is also a great hangover tip - your hangover is really just another way of your body saying you're dehydrated after getting wastey-face... room temp water homie.

 

SLEEP

Yup, you've heard this one before but never seem to make it happen which is probably why you're still sick. MAKE TIME TO SLEEP so your body can use all available resources to fight off the yuckies, in turn allowing you to get back to 100% in the blink of an eye. Swear you don't have any extra time to sleep? I think you're full of it.... Here's a solution list for some common excuses:

 

- Record your favorite show (or catch it later on Hulu) so you don't stay up watching TV.

- Unplug the TV if you're that person who watches filler shows all night long.

- Read a book or do some sleep promoting yoga poses if you have trouble falling asleep.

- Grab some ready made soup at the grocery store so you don't have to make dinner.

- Tell your current text or phone buddies that you're taking the night off to rest. Also be sure to text plenty of Emoji's that emphasize how sad this makes you, but that you really have no choice...

- Make a to-do list so you can go to bed with the peace of mind that you won't forget anything that still needs to get done when you wake up.

- Make arrangements for the little kiddles, spouse or YOURSELF to sleep elsewhere for the night to ensure you get a good night sleep. Loved ones should be promoting your recovery, not complaining about it. Send them my way if that's a problem... I workkouuuutttt....

 

**Extra Sleep Tip**

Sleep with an extra pillow under your head to allow your nasal passages to drain more easily. Yes, that's gross and slightly uncomfortable, but do you want to get better or not?!

UNPLUG

I know, I know... it's the century of social networking and we're all slightly to severely addicted to our cell phones, computers, televisions, and any other gadgets lying around. The reality is, you should unplug as much as possible during your recovery time. The more you unplug, the more sleep you'll get and the less your eyes/mind/body will strain to concentrate on electronics, which ultimately means you'll focus more on practicing healing remedies and you'll feel more relaxed. Seriously, your Facebook notifications won't go anywhere for one night while you rest and if that guy/girl likes you enough, they'll respect that you need to get better and encourage you to heal so they can make out with your sexy self again soon!

GET STEAMY

Get your mind out of the gutter... I'm talking about breathing in some steam to loosen up all the yucky business going on in your head and body. Take a hot bath or shower, sip on hot soup and drink warm liquids. The more the merrier since it'll really help clear you out!
 

GREEN TEA

Not only does green tea fall into the get steamy category above, but it also helps rid your body of unwanted toxins! The list of green tea healing benefits goes on and on so this one should be a no brainer. Plus, is tastes delicious...

 

GARLIC
Thought garlic was just a tasty addition to your meal? Think again! Garlic has a ton of great antibacterial, antiviral and anti-fungal properties, which means it will give you a great boost to get better fast! Grab some garlic pills or some extra garlic cloves to add to your meals and take advantage of this incredible ancient healer. Plus, this item also tastes delicious...

 

GINGER

In addition to relieving stomach aches and tummy problems, ginger is great at making you sweat! That's right, add some ginger to your tea to help you sweat out more toxins while calming down your stomach. Not only that, but ginger also contains particles active against a common group of cold viruses. Triple score!

 

CHICKEN NOODLE SOUP

That old wives' tale about eating chicken noodle soup when you have a cold is actually pretty accurate. Not only does chicken noodle soup contain mucus fighting elements, but it also provides good steam to loosen up congestion, carbohydrates to give you energy and protein and veggies to give your body nutrients. Aim for low sodium versions though, since salt will play a role in dehydration... remember, we're trying to hydrate, not dehydrate!

 

APPLE CIDER VINEGAR

Don't worry, drinking some Apple Cider Vinegar isn't nearly as disgusting as you look in this state of illness... Combine 2 tablespoons in hot water and drink like tea (add honey if you want). Apple Cider Vinegar will help relieve joint pain and stiffness and improve your bowel movements (aka: you will poop out toxins more quickly).

 

GARGLE

Gargling about 1-2 teaspoons of salt in warm water 3-4 times per day will dramatically help moisten your throat and heal your symptoms of throat soreness and irritation!

WASH YOUR HANDS

(1) Wash your hands thoroughly and often - use warm water and soap to keep yourself bacteria free as much as possible.

(2) Keep your freshly washed hands, and all hands for that matter, away from your face. We are trying to get rid of the yuckies, not welcome more in!

 

 

 

May you be blessed with plenty of tissue and a speedy recovery!

The Best New Thanksgiving Tradition

First and foremost, happy fat turkeys everyone and cheers to the best f*ck my diet holiday!

Every Thanksgiving, my family gathers in the beautiful South Pasadena, California to eat, drink and be merry with family and friends. My wonderful Mom often uses Thanksgiving to prove she does, in fact, know how to cook and has always taken a strong stance that anyone we care about who doesn't have a place to go on this special day will be at our table.
You rock, Mom - I love you!

The result of a table and (mostly) potluck style spread that changes shape every year has resulted in traditions that grow and adapt with each passing turkey day. The most noticeable changes have developed from our family wide adoption of healthier lifestyles. Our food selection has increasingly involved more vegetables and less fatty fillers, more water and iced tea and less soda, and best of all, more activity!

As our family of 4 "little women" started allowing men to enjoy our incredibly desirable company, our traditions were subject to immediately adjustments - watching football, beer in addition to wine, more meat options and sexy school girl outfits in the kitchen were all required.... you guys wish on that last one *wink*

One year after the men started molding themselves into the picture, us busy body women (mostly me) demanded that if there was so much football going on, we better be actually playing some outside instead of just dreaming we were all famous athletes on TV. Sadly, the game ended with a bad knee injury and commitments that future activities would be a little less intense. 

That next year, we began The Best New Thanksgiving Tradition. 

It was so simple, yet so magnificent. It allowed us to talk and laugh and find out things about each other that we never knew before. It made us all feel phenomenally better after stuffing our faces with full plates of deliciousness. It was something we decided we'd keep doing every year that followed, regardless of how many people joined or how much cooking there was to do.

We went on a walk.

Since that year, our walks have changed just like our group and our potluck spread. Some family and friends can or want to join our adventure, some don't... and that's ok. Some years are larger hikes and others are quick walks around the neighborhood... and that's ok. Every year though, the walk is fantastically memorable and provides a much needed breath of fresh air before the holiday festivities officially begin... and that's most certainly ok!

This year, I don't know where our walk will be, or who I'll get to know better along the way, but I do know that it'll be beyond enjoyable, it'll make me feel better, and most importantly... 

it'll be a tradition that I want each and everyone of you to try!

GOBBLE

GOBBLE

The Fast Food Break-Up

Fast food is like a bad boyfriend/girlfriend. No matter how much you try to justify to yourself and the world around you that it's SOOO GOOOD.... it still leaves you unhappy, out of shape, exhausted and broke. Not to mention that you're certainly not the only one in town allowed to drive-thru, if you get my drift ;)

For as long as I can remember, I've had an unhealthy relationship with fast food. I love french fries, cheeseburgers, Jack in the Box breakfast sandwiches, hash browns, chicken nuggets, and so much more.... but you know what, fast food is a bitch that doesn't love me back.

THAT'S IT - I'M OVER YOU, FAST FOOD!

Why? Because... You're just not that tight and you're definitely NOT the best I've ever had!

Also like any bad boyfriend/girlfriend though, it's hard to just walk away happy as a clam and move on. Thus, I've been putting together a game plan that goes something like this:

 

Be Prepared

The first step in my fast food break-up process is putting some serious thought into when I hit the drive-thru and why. My main reasons?

(1) I feel too hungry and too busy for any alternatives.

(2) I've been drinking alcohol and greasy food sounds so damn delicious.

(3) I'm emotional and feel like stuffing my face to smother my feelings. 

Well, that's all fine and dandy, except, oh wait... it's NOT! Here are some solutions I've been working on to address the 3 main reason I figured out for myself:
 

(1)
Keep something quick and easy on hand at all times - when I'm on the road, that could be one of my 5 On-The-Go Food Favorites or when I'm home (or heading home) with no desire to cook, that could be one of my favorite Lean Cuisines or Smart Ones frozen dinners that takes a whole 4 minutes to microwave. For all the Captain Obviouses (yes, I probably made up the word obviouses) out there who are about to tell me frozen meals aren't a healthy choice... YES, you are right that they are not the ideal healthy choice. However, my point is to ease my fast food break-up and making the decision to eat a Lean Cuisine or Smart Ones is definitely better and more health conscious than the drive-thru.

(2)
The obvious remedy would be don't drink as much alcohol.... but let's not get crazy... I'm a 20-something single lady which means I shall continue sipping cocktails as I so please. Thus, my alternative remedies include eating a substantial meal before drinking, consistently drinking water while I consume alcohol, and having a buddy on-call to help remind me that I don't really want fast food at the end of the night.

(3)
Emotional eating and dealing with stress in unhealthy ways is such a bigger issue than I can address in a few sentences. My personal experience has taught me that acknowledging how I feel and that it's OK is a huge part of dealing with things. I've also tried to spend a lot of time finding ways to release this emotional energy in more effective ways, like exercising, writing in a journal, talking to family & friends, trying something new that will take my mind off of it (i.e. crafting, gardening, visiting a new place, cooking a healthy meal, etc...), and reflecting on the origin of my emotional issues. The more I stay away from emotional unhealthy eating, the better I feel too, which helps me build a stronger and stronger case to say no when I want to give in!

 

Break-Up Reminders

By reminding myself WHY I broke up with fast food in the first place, I can more effectively stop and really discourage myself from going back.

NO, IT WILL NOT BE DIFFERENT THIS TIME IF I GO BACK.
NO, IT HASN'T CHANGED.
NO, IT WILL NOT MAKE ME FEEL BETTER.

YES, IT WILL MAKE MY SKIN BREAK OUT.
YES, IT WILL MAKE ME FEEL FAT.
YES, IT WILL MAKE ME SPEND MORE MONEY THAN I SHOULD.

Period.

The 12 Best Foods for Your Abs

One of my favorite fit life tools is easy to read go to guides for healthy eating and fitness, like this one on the 12 Best Foods For Your Abs by Women's Health Magazine! Just because summer is ending doesn't mean we need to build up our bulges... The year is 2012, people, put a sweater on or turn up the heater instead of packing on the blubber this coming fall & winter!

 

 

Positive Minds Lead to Powerful Places

This year has been one of many triumphs and challenges in my life. I've learned more about myself than ever before and I've started blossoming into the grown woman that I want to be and am proud to present to the world. Not surprisingly, a huge part of that has been redefining my outlook and attitude. This week, my new and improved state of mind was really tested... to the max. After waking up to incredibly undeserving, unwelcome and berating drunk text messages early in the week to getting my parked car crashed into at the end of the week, I am exhausted and totally warn out, to say the least! What once would have been a "WHAT THE F*CK GOD" response was an odd sense of calm and appreciation for all the wonderful things in my life aside from the not so ideal obstacles.

We must constantly bear in mind that we all have bad days and shit is always bound to happen... Unfortunately, we can't control these things. The real question is, what CAN we control? The answer is simple and it's something I'm sure you already know deep down inside...

We control our own outlook.

We control our own attitude.

The way we choose to react and respond to our surroundings and situations is incredibly powerful and can often lead you in the right or wrong direction in life. Far too often we bury ourselves in a pile of complaints, catastrophe and victimization rather than standing atop our mountain of adversity with the mindset designed to conquer.

People get sick.

People we love pass away.

Jobs are lost.

Days become unrealistically overwhelming.

Kids don't behave.
Friends fail us.

We fall off the wagon.

The wagon breaks altogether. 

Cars crash.

Catastrophe happens.

Things are stolen.

Things get lost.

We say the wrong things.

We date the wrong people.

We make bad choices.

These things will never change.

Regardless of what's thrown our way, we must rise above and remember the good things that bless us and our lives each and everyday. We must take a deep breath and process the facts, consequences and path that should be travelled to move forward. We must not ruminate in the depths of sorrow and darkness. There is a light, but your eyes most be open to see it shining.

Next time you feel a sad face approaching, remind yourself to smile. Tell yourself three things that make you wonderful and reasons why should feel thankful. Above all, proceed with a positive mind so you may be lead to powerful places.

Getting Comfortable

My fit life journey has shown me that there are 2 kinds of "getting comfortable" - 1 that you should do and 1 that you shouldn't...

LET YOURSELF GET COMFORTABLE

Whether you're going to the gym for the first time ever, going to a new gym, picking up exercise equipment after taking an "extended fitness vacation," trying a new exercise class or routine, or anything else in between, it can be intimidating, to say to least. For me, it feels borderline terrifying. That experience of walking into a gym for the first time as a total stranger and getting all those looks that feel like everyone knows you've been vegging out on the couch for what feels like an eternity is enough to send me running for the hills (or rather, slouching back into the couch). Unfortunately, I did just that for a long time. One day though, I woke up and realized that a new gym or new fitness routine isn't unlike anything else that's new - it's a change that requires getting used to. 

The other day as I was pumping away at the gym, going from a great interval session on the elliptical to some much needed stretching on the mats in the middle of the weight room and then finally to a cool down walk and jog on the treadmill, I thought about how far I've come. The first time I walked up those stairs and into the gym, I felt more out of place than ever before. I wouldn't stretch because I thought I was being watched and judged. I would rush through a 15-20 minute cardio session just to say I went to the gym. I didn't pay any attention to what I was doing, my own goals and what I was there to accomplish. For what felt like weeks, I only did the elliptical because that's what I felt comfortable doing. I would survey the scene - locating the weights I would go for when I felt ready (since I didn't ever want to be that person wandering aimlessly around the weight area), watching people perform their exercises with confidence and ease (giving me the feeling that I could do the same), getting into the music blasting through my headphones and finding my "zone".... ultimately, I was allowing myself to get comfortable. Now, everything has changed and I could care less what anyone else is doing at the gym. My mindset is ME, MY GOALS and MY PERFORMANCE!

The moral of the story is, don't be too hard on yourself - give yourself time to feel comfortable with your new environment and allow yourself to make that step in the right direction for you and your fit life. We all have to start somewhere. Ladies, everyone is staring at you because you're a sexy new woman to look at - Fellas, everyone is staring at you because you're a sexy new man to look at. They're also probably staring at you because they've BEEN THERE and they admire your ability to step up and start a new path! Feeling fat and too disgusting to show your face to the world, let alone inside a room full of gorgeous bodies? GOOD - That's the whole damn point and should be your motivation! 

YOU CAN DO IT. 

Never ever forget that!
 

 

DON'T LET YOUR MUSCLES GET COMFORTABLE

We, as humans, adapt to an endless amount of circumstances, surroundings and situations. Muscles, as I'm sure you've heard, are no different. Whether you experience muscle adaptation by reaching a plateau and seeing stagnant results/changes or you feel like your muscles have adapted so much to lounging that you can't seem to move your fat ass off the couch, it's all a similar principle. In order to stay fit over time, we must must must change things up.

Variety in exercise doesn't just mean you'll help prevent boredom, it also means you'll improve your results. As we train our muscles to work harder and more efficiently, we're also decreasing our resting heart rate and allowing our muscles to get comfortable. Ultimately, this means that we need to change things up to see results and feel the burn again - lift heavier, run farther, add more resistance, etc...

As most of you know, I'm a huge fan of changing things up, trying different workouts and setting new fitness goals. Most of the time, it's because I get really bored, but it's also hugely in part because my body responds well and I stable out really quickly. Right now, for instance, I juggle between a gym membership, running dates with friends, active adventures like Paddleboarding, classes at Classic Kickboxing, a variety of LivingSocial/Groupon/Bloomspot deals, and most consistently, Pure Barre classes. In all honesty, one of the reasons I've fallen so in love with Pure Barre Pasadena is because the exercises and routines are always changing - no matter how long I keep going, I never get bored and my muscles don't get too comfortable. And before you even say "well, I can't do that because it's too expensive" - that is NOT true. You MOST CERTAINLY CAN exercise consistently and change things up without breaking the bank - run for free outside, find a community swimming pool, ask a friend who is really into another workout style to do a workout with you, take advantage of deals and discounts, and most of all, be creative!

The only thing stopping you right now is YOU, so get out there and get going! Yah... you... on the couch, reading this right now - you've reached your couch comfort level and it's time to change things up! Again...

YOU CAN DO IT.

Never ever forget that!