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!

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!

  

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!

Gladiator Training Part 3: THE RACE!

Yesterday, on Saturday, October 6, 2012 I crossed the Gladiator Rock'n Run finish line. A goal I once thought to be impossible is now an accomplishment I'm immensely proud of and look forward to tackling again!

I could go on and on about the total insanity of the run and all 14 obstacles, and how most of it was surprisingly fun... I could tell you all about how my fellow Gladiator Goddess, Chanel and I made all the macho men look like sissy girls... I could tell you how I am SOOOO PROUD OF MYSELF I CAN HARDLY STAND IT.... but Chanel already took all the words out of my mouth!

Check out Chanel's incredible recap of the big event and our outstanding accomplishments in Officially a Gladiator on Photography + Science = Chanel.

Before

Anxiously waiting...

READY, SET, GO!

Almost to the end and still going strong!

Pumping ourselves up after freezing to death in the Polar Plunge.

Barbed wire mud pit?? Piece of cake... piece of crumb cake!

Mud Pit Masters!

Just doing a little dumpster diving...

Turns out hay really helps with slippery hands... who knew?!

Cargo net wall - this was the obstacle I was looking forward to the most and it was all I hoped it would be and more!

Pink Flamingo Chanel handling major business on the slippery wall!

Black Swan Rachel reaching the top on try #1 - like a BOSS!

Gladiator Goddesses enjoying our free cold beers after crossing the finish line!

Gladiator Training Team Nicole, Chanel, Rachel & Nick - WE ROCK!

After

I ran, I climbed, I crawled, I conquered.

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!