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!

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!

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. 

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!

 

5 On-The-Go Food Favorites

Ever feel like "OH MY GOD I AM SO BUSY I HAVE NO TIME TO BREATHE!"...?

Yah, me too bro... it happens, but we can get through it together. For me, that feeling typically leads to unhealthy habits, eating out and feeling yucky. Keeping good snacks in mind and on hand have proven to be successful tools for me to be healthy on the go and under pressure. 

Snacking is a good thing too - it helps prevent overeating, stabilizes our blood sugar levels throughout the day and keeps our metabolism up. The trick is snacking on the right foods. The more we snack on unhealthy processed foods, the less likely we are to stay energized and fit. Here are 5 of my on-the-go favorites:

Eggs

Hard boil these protein packed little suckers and you're ready for any snooze morning or otherwise! Not quite sure how to make them? It's cool, they're super easy to do and they perfectly accompany a night watching T.V. or working on your computer. Here's how you do it:

Put as many eggs as you want in the bottom of a saucepan. I like to make a full single layer on the bottom of the pan - it's usually about 8-9 eggs.

Fill the saucepan with water - fill it just about half and inch above the eggs. Add a bit of salt (to help the water boil faster) and put the filled saucepan on the stove at medium/high heat.

Go do your thing while keeping an eye on the pan - you're waiting for it to boil. 

After the water boils for about 2 minutes, turn off the heat and cover it with a top... and don't even give me those dumb excuses about not having a saucepan lid that fits - use your head dude, grab a plate, a baking sheet, a larger lid if you have it, etc... Anything that will trap the heat as much possible.

Set your phone timer for 15 minutes and go back to doing your thing. Timer goes off, you carefully pour the water out, run your little egg friends through cold water for a minute before drying and putting them into the fridge. 

Not sure what kind of container to store them in? I like to boil an even number of eggs so I can just cut the carton in 2 pieces (1 that will be labeled as "hard boiled" and the other that will continue holding the raw eggs).

Muscle Milk Light Chocolate

I like grabbing these 4 packs of protein shakes at the grocery store because they're perfect on the way out the door and give me a great boost before or after a workout. Plus, they don't taste nearly as bad compared to most protein shakes (in my opinion).

Cheese Single Portion Squares

I love these little portion sized cheese squares that are sold at most grocery stores. They usually come in a bag with lots of individually wrapped squares and are available in several varieties. The creamy texture of the cheese really helps me feel full and energized too - into it.

Apples & Bananas

We all know we're supposed to eat more fruits and veggies, but that can be challenging sometimes. Luckily, apples and bananas are among the bunch that are perfect snack buddies. The thing I love about apples and bananas is that they're always available, filling and fantastic for taking on the road. Even better, they're typically the only fruit or veggie option available at places that make healthy eating very difficult, like MacDonalds, gas station & convenience stores, hotels, etc...  

Campbell's Classic Tomato Soup on the Go

As we start cozying up to fall and winter, soup is a must for me. While I prefer making it from scratch at home, these classic tomato soup cups are awesome. They're perfect for lunch or dinner on the go when I have less than 5 minutes to find food and eat! 

 Get It?

Got It?

Go Snacking!

Gladiator Training Part 2

With less than a week to go until the Gladiator Rock'n Run, things are really heating up....

No really, it's freaking HOT outside, right?!

 

 

Since I last brought you up to speed in Gladiator Training Part 1, training has been fun filled and dripping with sweat. While the intense workouts with the Pasadena Fire Department (pictured above) have continued, I've also been focused on completing group training sessions at the South Pasadena High School stadium/track. These group training sessions are developed to prepare our bodies and minds for what the actual race will entail, and they're a great opportunity for friends (old and new) to come together for free fitness!

 

We TRY - We SWEAT - We TRAIN - We are GLADIATORS!



The group training course, which utilizes the track, stadium bleachers, our own body weight and various resources around the area was created for fun using the actual obstacles at Gladiator Rock'n Run. The main objective? Preparing ourselves to go from running to obstacles and back again, over and over and over for a total of 3.1 miles and 14 obstacles. Although we can't replicate the exact race or course, we can condition our bodies and minds to be ready for what lies ahead, which is exactly the point of training.

 

Gladiator in Training Chanel Hason putting in some serious work and getting energized to cross the finish line!

 

Here's what one of our group training session routes looked like:

 

1 warm up (walk) lap around the track

 

2 jogging/running laps around the track

Tire High Knees through "ladders" on the field (like high knees but more out to the sides like you're jumping through tires)

30-40 crunches

 

2 jogging/running laps around the track

Bleachers (full set - one way through stands to chin-up bars)

3-5 Chin-Ups & Monkey Bars (across chin-up bars)

Bleachers (full set - one way back through stands to track again)

 

2 jogging/running laps around the track

Bear Crawl (track to goal post)

Side Shuffle (goal post back to track)

 

2 jogging/running laps around the track

Wall Jump/Pull Up onto Bleachers
Bleachers (2 steps at a time - full set - one way through stands)
Grapevine (back to track from end of bleachers)

20 Push ups

2 jogging/running laps around the track

High Knees through "ladders" on the field
 

1 jogging/running laps around the track

40 Calf Raises

RUN THROUGH VICTORY TUNNEL SCREAMING YEAHHHHHH

 

1 cool down (walk) lap around the track

Stretch

Gladiator in Training Nicole Salazar going strong and getting ready for the big race!

 

 BUT WAIT, THERE'S MORE!
The more I planned training sessions and actively completed intense sweat sessions, the more I realized something...
I NEEEEED MUSIC!

 The better the music is that's blasting through my headphones, the faster my feet will go and the farther my body will take me. I need that goooooood shit that will drop phat beats and send me sprinting without even thinking about it. The solution? I asked my awesome friend and incredible DJ, Ross Potter (aka: BossRoss) to make me a mix! To my shrieking excitement, HE DID and IT'S PERFECT! Of course, I think you should all download it too and try it out for an ultra impressive work out that will leave you fired up and fiercely in shape...
 

Limitless by BossRoss
(download here by clicking "click here to start download from sendspace")


...See you next time for the 3rd and final segment of GLADIATOR TRAINING...

 

Gladiator Training Part 1

My fit life journey continues to teach me that I must respond accordingly to routine boredom, conquering new challenges and expanding my horizons. So, in true Love Fit Life fashion, it's time to climb a new mountain and cross another finish line!

When my great friend and fitness buddy Chanel Hason of Photography + Science = Chanel sent me an excited message to sign up for the Gladiator Rock'n Run happening Saturday, October 6th at the Rose Bowl in Pasadena, I was pretty terrified... no use pretending I wasn't... But, fear can be the most powerful fuel, so, I agreed and the next thing I knew, we began gearing up for the most intense race I've decided to participate in (so far in my fit life journey). Not only am I terrified because a run combined with obstacle challenges isn't something I've ever done before, but I was also nervous about putting my body through that kind of test. 

*Lifelong friend, fitness lover and real life gladiator Joe Polifroni never stops motivating me to push my limits*

The first thing on my training list to check and clear was my injured elbow. About 12 years ago I pulled a classic move called "trip and fall at the 4th of July parade and break your elbow." After a night in the hospital and surgery that put me in a sexy full arm cast for the hottest part of summer, my elbow never felt the same. Since then, I've almost completely avoided strenuous activities that I fear might further injure my arm and myself - despite my desire to take on things like CrossFit and upper body strength training, I've chosen not to. Signing up for Gladiator Rock'n Run made me give some serious thought to that though. For the first time since I broke my arm, I decided to actually spend the time and money on seeing a professional. To my joyous surprise, my friend and incredible chiropractor in Pasadena named Kevin Cressey happened to come up on Yelp when I searched sports medicine doctors in my area. I was thrilled that Kevin has a lot of experience with athletes and is highly active himself, which is something that's different from the chiropractors I've seen in the past. My visit left me feeling confident in my ability to train in a way I haven't done before, and made me vastly more knowledgeable about modifications I should be making to cater to my specific injury and needs. Thank you, Kevin!!

Now, onto the hard part.... actually doing it and figuring out how to train!

To get ourselves started, we asked for help from the Pasadena Fire Department. That's right, ladies.... we've been working out with the firemen... it's totally a bummer too.... they're super ugly and they have really small muscles... ew. HAHA, just kidding, I crack myself up. They're the coolest guys ever and since they're practically the definition of real life gladiators, they've been the perfect trainers!! Granted, Chanel and I enjoy dance parties when they have to break away on a call for 10 minutes, but that just adds to the fun! So far, they've been putting us through workouts like FIGHT GONE BAD! This CrossFit workout designed to simulate a mixed martial arts fight consists of 5 minutes of high intensity work followed by 1 minute of rest. Here's what our workout and 3 rounds of FGB looked like last week:

Warm Up

1 mile run & 5 minutes jump rope

Rounds

Chin-ups

Box Jumps

Upright Rows

Double Unders

Burpies

Cherry On Top

Rope Climbing

That's not all though!

Stay Tuned...

There's more Gladiator Training to come!

PURE GIVE

This weekend, something big is happening in Pasadena...

Need some reasons why you should head over to Pure Barre Pasadena this Saturday and participate?? Don't worry, I have PLENTY...

All the regular classes for the day will be donation based only! That means it's the PERFECT opportunity to try out this incredible workout if you haven't already, or to save your already purchased classes for another day.

There's an extra class added to the schedule for the day - that makes 6 opportunities to come join the fun!

All the money raised will be donated to 3 amazingly deserving local charities: 

South Pasadena Educational Foundation (SPEF)

Pasadena Ronald McDonald House

California Philharmonic

There will be free coffee, tea, and snacks provided... yes, that means treats... delicious delicious treats!

Everyone who comes into the studio for Pure Give will be eligible to enter the raffle! Raffle, you say?? That's right my friends...and the prizes are way better than a gold star sticker.

3 lucky winners will be chosen to receive a week of unlimited free classes at Pure Barre Pasadena!

Last, but certainly not least...

I'M THE PURE GIVE COORDINATOR!! 

That means I'll be at the studio all day long giving away free hugs, lots of enthusiasm, Pure Barre testimonials and so much more!

I hope to see each and every one of you there. 

YAH, YOU... YOU THERE... AND YOU... AND THAT GUY NEXT TO YOU! 

See you Saturday!

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!