The 12 Best Foods for Your Abs

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

 

 

Positive Minds Lead to Powerful Places

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

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

We control our own outlook.

We control our own attitude.

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

People get sick.

People we love pass away.

Jobs are lost.

Days become unrealistically overwhelming.

Kids don't behave.
Friends fail us.

We fall off the wagon.

The wagon breaks altogether. 

Cars crash.

Catastrophe happens.

Things are stolen.

Things get lost.

We say the wrong things.

We date the wrong people.

We make bad choices.

These things will never change.

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

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

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!