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.

 

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! 

Gifting Health & Happiness

The holidays are upon us and if you're anything like me, you've just barely begun shopping for gifts. Not to fear, Love Fit Life is here!

 

Passing on the gift of health, fitness and general wellness is something I love... obviously. However, one of the reasons I love it so much is because of the happiness these gifts have brought me as a recipient! Don't be afraid to use gifting as a way to encourage and motivate both yourself and the people you love. Making good choices and prioritizing health is a group effort, so jump up and lead the way. Here are some of my favorites - they range from inexpensive to a bit more costly, because we all know that wallet size and wish lists vary!

 

 

Massages & Spa Treatments

 

If there's one thing I've always known, it's that massages and spa treatments are the bees knees. Gifting these things doesn't have to be insanely expensive either. Check out Groupon and Living Social for specials or go straight to a no nonsense massage spot like one of these for a great gift certificate:

 

The Massage Place

Massage Envy

Heart & Sole Reflexology

Pure Sole

Glen Ivy Hot Springs Spa

 

Some ideas of places to Yelp or look up in your area are reflexology (which is basically like a massage where you keep your clothes on and have your feet in a nice bath of warm water), blow out salons (where there just wash and blow dry/style your hair - great for women to use for a special event or party), manicures & pedicures, facials, and the list goes on!

 

 

The Happiness Project Journals

 

 

I received The Happiness Project One-Sentence Journal as a gift this year and oh my goodness I want everyone in the world to have it. It's perfect for ANYONE (especially people on the go) and it's literally the only way I've consistently been able to journal ever in my life. Each day of the year has its own page, outfitted with an inspirational quote and a space for one sentence, five years in a row. One sentence a day is a piece of cake, and as each year progresses, you can read what you wrote for that day the year before (or 4 years before by the time you're done). To top it off, it sells for $10-20 depending where you buy it (check out Amazon for great online deals) - Awesome, right?!

 

Also check out the Q & A a Day journal (versions available for both adults and children) if you can't get enough or want more things like this!

Want to see a bunch of great versions and so much more in person?
Find a Paper Source near you and enjoy!

 

 

Exercise Classes & Equipment

Last year, my incredible friend Emily handed me a card and wouldn't let go until explaining that she was really excited about doing this gift together and hoped I didn't take it the wrong way. I was a little uneasy after hearing such a disclaimer, but opened the card to find the perfect gift! She had purchased a Groupon for me as a gift, and another for herself so we could take 10 Cardio Barre classes together. We had such a great time going to classes together and trying out something new. Not only that, but it heightened my interest in barre style classes which has led me to Pure Barre!

At my home studio, Pure Barre Pasadena, there are a plethora of holiday deals, gifts and class packages that are perfect for gifting to anyone and everyone! Even clients who want studio merchandise can create a wish list that will be emailed to their family and friends. Easy, breezy, beautiful! The Pure Barre Pasadena Facebook page is a great place to keep up with all the holiday excitement going on now. 


Juicers, Blenders & Beyond

Don't ever hesitate to give the gift of home appliances that will allow your loved ones to make healthier choices. Since I actively advocate and enjoy smoothies and fresh fruit & vegetable juices, I love buying people the tools to join me and make their own! Even though you don't necessarily blend or juice together, that doesn't mean it's not an exciting group project. I love texting my friends what's in my juice or smoothie for the day and planning out what the rest of the week will entail. Not surprisingly, it keeps all of us more accountable and eager to set positive goals that will be more easily fulfilled.

The other great thing about gifting a blender or juicer is they come in all different price ranges and quality levels. You don't need to give the best of the best of the best (SIR!) - just focus on getting them started and the thought that counts. My first blender was a piece of crap, but it got me hooked and I eventually did my own research and told all my family and friends exactly which one I wanted for an upcoming holiday.

Another great home appliance that comes in all shapes and sizes?! George Foreman grills! These handy dandy cooking machines are great for anyone trying to make healthier eating choices. They cook a LOT of different foods, they cook everything quickly and require little clean up. Not quite sure what a George Foreman grill is?? It's ok... we all have to start somewhere - Wikipedia to the rescue! 

This holiday season, I wish you...
the gift of peace from within, the courage to make the healthier choice, the calming effect of 3 deep breaths, the reward of practicing patience, the priority of self worth and personal commitment, the relief of a wonderful workout, the joy and laughter from enjoying irreplaceable company and loved ones, the power of a positive attitude and the awareness that this moment and the lifetime that follows is meant to be lived and loved, forever!

  

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. 

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

Room Service Workout

Greetings from Orlando, Florida!

 

My two weeks are officially up and I'm excited to report that Chanel and I have made it safely across the country to our port destination. Before we board the Bud Light cruise tomorrow morning, we'll be spending the night in the snazzy Marriott Hotel with some other cruise passengers (from what we hear).

 

As with most vacations I go on, the last few days leading up to my departure have been a blur of errands, work, tying up loose ends and packing. To my dismay, I didn't get a workout in yesterday, which left me feeling hungry for the burn today before spending hours on end prancing around in my bikini... Not surprisingly though, a workout didn't seem to be in the cards today. Between leaving the house at 5:30 a.m., traveling all day in a squished airplane (with my abs contracted as much as possible of course), getting to our hotel destination and resting up before setting sail, my options for fitting in a workout were limited to borderline non-existent. Luckily, Chanel and I are motivated and we are most certainly not traveling to the land of complaints, sad faces and excuses... On the contrary, we are heading to the sea of incredible "spring break" madness, bikini babes, musical inspiration and endless great times.

So, let's freaking WORKOUT!

 

We don't have workout clothes because our bikinis obviously take up a lot of space and we're staying in your standard 'ol hotel room, so it's time to get creative. Here's a special little clip to show you some options you probably have in YOUR hotel room too :)

 

 Here's what we chose to do with some of the options you just saw:

Abs

(perform 3 rounds)

1 round equals:

5 leg lifts & lowers

5 leg in & outs

5 crunches

5 reverse crunches

5 scissor kicks

 

Legs

(perform 3 rounds)

1 round equals:

10 squats

5 right leg squats

5 left leg squats

10 sumo squats

 

Arms & Full Body
(perform 3 rounds)

1 round equals:

10 dips

10 push-ups

20 second plank

 

The moral of the story??

Next time you find yourself in a hotel room with no workout clothes and limited resources, remember that determination, creativity and your own body weight is all you really need!

 

Until next week...BON VOYAGE!

 

2 Week Bikini Body Makeover

In 2 weeks, I'll be setting sail on my very 1st cruise... and that's not even the most exciting part! Believe it or not, I was invited by my incredible friend Chanel. We'll be going to the Bud Light Port Paradise Festival that she WON tickets for through Young the Giant... her favorite band... and now mine! With such short notice for a once in a lifetime adventure, I had to get my shit together! Between making sure I have enough wife beaters and cut off shorts to fit in on a Bud Light sponsored cruise (I kid, I kid) and all the millions of other things on my plate, the thought of getting bikini ready seemed daunting. BUT, I'd be lying if I didn't say I want to look picture perfect and feel jiggle free in my bikini when we we're living it up on the boat, listening to great live music, and winking at our (hopefully) sexy Captain. Thus, the preparation must commence.

For me, the 2 Week Bikini Body Makeover isn't about losing weight, it's about looking great and feeling my best. At the same time, it's also about staying healthy. I know there's a lot of people out there who go on extreme diets and workout plans to prepare for big events and vacations, but that's not me.

YES, getting your ass in gear to feel like the most confident you possible in a mere 2 weeks will be challenging and will certainly require changes to your daily routine.
NO, I won't lie to you like most magazines and pretend you can do this super amazing awesome quick 10 minute workout 3 times a week and all of a sudden look totally different.
YES, you will have to dramatically change what you're eating and how you're exercising to see rapid results.
NO, it's not impossible to make visible changes in 2 weeks.
YES, if you really want it, you will do it.
YES, you sound stupid when you complain about it.
YES, you should suck it up and get your best bikini body ever.... starting now.

1: DIET
**If you can't pick it or kill it, don't eat it**
- Eliminate all processed foods. Yes, that's probably most of what you eat on a daily basis... you will live, I promise.
- Drink as close to NO alcohol as possible.
- No carbs after 5:00 p.m.
- Drink a full glass of water before every meal.

Feel like "what the hell am I going to eat?!?" after reading that? Don't worry, there's plenty to eat and I'm sure you'll be surprised about how full you stay when you're filling your body with wonderfully nutritious foods! Here's some of the foods I focus on eating to stay within the guidelines above:

- Fruit (don't forget there are lots of great carbs in fruit!)
- Veggies
- Eggs
- Lean Meats (i.e. chicken, turkey, lean ham, lean beef, etc...)
- Beans & Legumes
- Chickpeas
- Fish
- Nuts
- Whole Grains (i.e. quinoa, brown rice, farro, etc...)
- Tofu & Soy products

2: EXERCISE
**Sweat Every Day**
(as Under Armour would say)

My 2 weeks are FULL of exercise. I'm not going to give you a special science for exercising... the bottom line is, YOU MUST EXERCISE - cardio, toning, stretching, the whole deal! Don't overdo it, but also remember we're doing a hardcore 2 weeks and aiming for visible results. Whether you have a gym membership, a great fitness studio in town, a workout class you love, a friend who can help you train, YouTube or Hulu videos to do at home workouts, magazine cut outs of workout routines, the great outdoors and your own body weight, or anything else in between, it's all good in the hood!

Here's my week of planned exercise in case you need a sample:

Monday
Pure Barre class (55 minutes) & Crossfit style workout with the amazing Pasadena Fire Department

Tuesday
3 mile run with the Dog Haus Running Club

Wednesday
Pure Barre class (55 minutes)

Thursday
Elliptical intervals & treadmill jog @ LA Fitness (45-60 minutes)

Friday
Pure Barre class (55 minutes)

Saturday
Rest

Sunday
Yoga (60-90 minutes)

Oh and before you even say you don't have time for an exercise schedule like this... YOU DO! My schedule is literally overflowing with work, commitments and obligations - not excuses. Your 2 weeks starts now, get going girlfriend!

I can do it, you can do it, and we're going to look DAMN FINE in our bikinis in 2 weeks!