Reflections: The Prize is in the PROCESS.

 

Weekly Reflections for you Fearless Fitness Folks….

“The PRIZE is in the PROCESS”

The gym culture is constantly concerned with fitness progress. How to get “harder, better, faster, stronger”. How to push to new heights, new challenges, new experiences. While I ALWAYS support striving for goals physically….  I do think it can create  future difficulties. We can become attached to the progress – the exhilaration of physical breakthroughs and specific results.  Often progress focused motivation can lead to injury, burnout, or decreased desire to be active entirely. I think that when the focus becomes solely on what we can “get out” of fitness we miss the point.

What if we were to focus instead on the PROCESS? On how much we enjoy activity, breathing, MOVING our bodies?

Instead of :

“Im exercising because I want to be able to bench “this much”weight.”

“After work Im going to the gym because I want to look hot for summer”

“I want to workout because I have to loose  weight before my wedding date.”

“I wish I could run as fast as I used to”

Replaced with:

“Im exercising because it makes me feel strong.”

“Im going to the gym because it helps me feel less stressed and anxious about my work week”

“I want to workout because it will help my body  have more energy and feel healthy.”

“Im SO HAPPY I can enjoy the thrill of running!”

If  we could all enjoy the PROCESS more than the PROGRESS, I believe it would dramatically INCREASE our culture’s level of ACTIVITY and health.  When I teach fitness classes my main objective is to get the room to FEEL BETTER when they leave the gym than when they walk in.  To focus on how strong, powerful, or happy they are during the workout. To experience the JOY of their abilities and healthy bodies. Through this method I hope to encourage people to come back to class – to get stronger, healthier, happier bodies…… AND TO TRULY ENJOY DOING IT.

I challenge you to SHIFT your fitness focus. I hope you find that the PRIZE in the PROCESS of MOVEMENT.

POWER UP OATMEAL!

OATMEAL. It’s my number # diet staple. Somehow I can never get sick of it and crave a comforting bowl on a daily basis. I’m always taste testing for new ways to make my bowl of oatmeal more powerful. I’ve played with many different recipes and enjoyed them all. Below is one of my “Oatmeal recipe staples”. What do YOU put in your bowl?

“Caroline’s POWER UP OATMEAL Recipe.”

Perfect for anytime of day – this recipe will give you the energy you need to run, bike, swim, and play! I used LIVESTRONG.COM to create the recipe and estimate the delicious nutrition facts.

Prep Time: 30 minutes

Cooking Time: 15 minutes

Serving: 2 hearty breakfast bowls (or one hungry training bowl 🙂

Ingredients

I buy all my ingredients in the Bulk Section at Whole Foods Market. Saves me a TON of money and allows me to get exactly the portions I need.

Directions – So simple you can’t mess up! 🙂

Soak Oats and Water in sauce pot overnight.

Simmer on the stovetop over low heat for 10-15 minutes, stir occasionally. Cook until oats are tender and have a thick consistency.

Let mixture sit for an additional 10 minutes after cooking. Add salt and preferred sweetener to taste (sugar, agave).

Add preferred toppings.

Grab a big bowl, spoon, and Enjoy!

Nutrition Facts:

Serving Size: 1 bowl

Amount per Serving:

Calories: 257
Total Fat: 9.9g, 15%
Saturated Fat: 1.38g, 6%
Cholesterol: 0mg, 0%
Sodium: 0mg, 0%
Total Carbohydrate: 42.72g, 14%
Dietary Fiber: 7.69g, 30%
Sugars: 8.19g
Protein: 10.28g, 20%

Estimated Percent of Calories from:

Fat: 35%
Carbohydrate: 66%
Protein: 16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Pecans, Raisins, Coconut, and Oats = MY HAPPINESS IN A BOWL!

Looking for more ways to mix up your oatmeal recipes? Check out these sites:

What is YOUR favorite Oatmeal Recipe?! Feel free to SHARE IT WITH ME! Always open to new recipes to enjoy oatmeal that is DELICIOUS and HEALTHY 🙂

POWER TO THE PUSH-UP

POWER TO THE PUSH-UP!

My go-to strength exercise?! My classes and clients could easily tell you….. THE PUSH-UP. The push-up is the ultimate measure of fitness. Engaging muscle groups in the arms, chest, shoulders, and core, the act of lifting one’s own body weight is difficult even for those who are in great shape. Push-ups represent one of the simplest and most effective ways of demonstrating  physical strength.

I love the push-up because it is a timeless exercise – important for all ages, genders, and athletic capabilities. Everyone can benefit from push-ups! The ability to do push-ups is especially important in older people, as it can improve  strength, balance, and serve as an  effective form of fall prevention. Aging causes muscles to weaken and nerves to die, resulting in as much as a 30 percent loss of strength between the ages of 20 and 70. By building strength in muscle fibers, push-ups can help us resist the rigours of aging.Daily exercise routines that include push-ups are what has kept  fitness legend Jack LaLanne in the shape of someone less than half his age. LaLanne, says that the “key to an effective push-up workout is being able to lower one’s self as far as possible before lifting back up.”

The push-up may as well be the best exercise.  Regularly adding push-ups to your workout won’t just strengthen your chest – It will  shape your shoulders, triceps, and glutes while tightening your entire core. Working all those muscles at once torches tons of calories and will give your body the power it needs to succeed.

As I always say in class….. “It doesn’t get easier till you get STRONGER.” No time is better than right now – lets do some push-ups…. READY GO!

FEARLESS FITNESS CHALLENGE OF THE WEEK: PERFECT YOUR PUSHUP!

It’s time to PERFECT your push-up! This week I challenge you to focus in on your form and PERFORM FIVE PERFECT PUSHUPS each day. Can’t do a full push-up just yet? Thats ok! Use this helpful push-up chart from Women’s Health and find the variation that currently suits you. You will make your way down the chart eventually…. Ball push-ups… HERE I COME!

To do: Get into plank position, with your hands under but slightly outside of your shoulders. Lower your body until your chest nearly touches the floor. As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move. Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time. If your hips sag at any point during the exercise, your form has been broken. When this happens, consider that your last repetition and end the set. If it hurts your wrists to put your hands directly on the floor, place a pair of dumbbells (use a pair with flat edges, like hex dumbbells) at the spots where you’d position your hands. Then grasp the dumbbells’ handles and keep your wrists straight as you perform the exercise.dotted line
Look, Ma, No Knees! In the pushup spectrum of easiest to hardest, lots of people get stuck in the modified (read: girlie) stage because they find the incline pushup too tough. Here’s a clever trick: Set a barbell in a power rack at about chest height. Place your hands on the bar and get into pushup position. Try to do 12 pushups with perfect form. If you can do more, lower the bar one notch and repeat until you’re challenged. If you can’t for 12 reps, raise the bar one notch and test yourself again.dotted line
Stability-Ball Pushup (Hardest)
Need someone to help you work your way to Push-up perfection?! Well… you always know where to find me 🙂 THANK YOU again for being an amazing Fearless Family – hope to see you (and your PUSH-UP!) soon!

Caroline

dotted line

TOP 50 SUPERFOODS!

THE LIST. TOP 50 SUPERFOODS!

The following foods are nutritious, delicious, and packed with POWER. How many are in your shopping cart?

1. Acai . The acai berry is a grape-like fruit harvested from acai palms in the rainforests of South America. Acai berries are a good source of antioxidants, fiber and heart-healthy fats. Acai has become well-known as diet trend or fad, but the berry has a long history of providing immune boosts and anti-aging properties that will outlast any fading marketing campaign.
2. Almonds. Almonds had been considered too fatty to be a healthy snack, but research has shown that the nuts actually lower blood cholesterol levels. 90 percent of the fats in almonds are unsaturated, and the nuts are high in protein, fiber, calcium, magnesium, potassium, vitamin E, and other antioxidants. Almonds help prevent osteoporosis and they regulate blood pressure.
3. Amaranth: Amaranth, similar to quinoa is a grain that is also a complete protein and packs twice the fiber of brown rice! This can be used as a breakfast dish with cinnamon, or cooked as a side dish for any meal.
4. Apples. Apples are considered to have antibacterial, antiviral and anti-inflammatory properties. Apples are also considered a detoxifying fruit.
5. Apple Cider Vinegar. Apple cider vinegar is an energizing tonic and eliminates toxins in the body. It also has been shown to aid in lowering cholesterol, blood pressure, and assisting in metabolic rates/weight loss.
6. Avocado. Avocados are rich in healthy, monounsaturated fats which aid in regulating cholesterol and lowering risk of heart disease. Phytonutrients in avocados have been shown to protect against various forms of cancer, and they are loaded with Vitamin E.
7. Asparagus. Asparagus aids in detoxification, is high in Vitamin K and folate, and ladies: Asparagus helps with PMS and more specifically, menstrual cramps. Asparagus has anti-fungus and anti-viral properties, and is also used as an anti-inflammatory.
8. Barley. Intake of barley is very likely to help you maintain your overall health in the long term. These whole grains are rich in protein, vitamins, minerals and amino acids essential for our health. More importantly, barley is one of the richest sources of both soluble and insoluble fiber.
9. Bell Peppers. Did you know red bell peppers are one of the most nutrient dense foods available? They provide 470% of your daily recommended Vitamin C intake and 90% of Vitamin A. Not to mention they are packed with B vitamins, fiber, and Vitamin E.
10. Bee Pollen. Natural health practitioners often refer to bee pollen as an herbal “fountain of youth” that can be used for everything from weight loss to cancer prevention.
11. Blueberry. Blueberries top the antioxidant chart, and are full of flavor. Blueberries aid in GI health, brain/memory function and can protect the body against various forms of cancer. (check for sweeteners/preservatives. Blueberries should be the only ingredient.)
12. Bok Choy. Important health benefits that have been associated with consuming bok choy include its abilities to aid in healthy digestion. It is high in vitamin A, vitamin C, beta-carotene, calcium and dietary fiber. The leafy vegetable is lowfat, low calorie, and low carb, and also contains potassium and vitamin B6.. The rich amount of beta-carotene inherent in bok choy can help to reduce the risk of certain cancers.
13. Broccoli. Mom was right, you do need to eat your broccoli! Broccoli is a cruciferous vegetable, and cruciferous vegetables are known for their cancer-fighting properties, high vitamin/mineral content, and important macronutrients.
14. Cabbage. Cabbage belongs to the all important family of cruciferous vegetables. The members of this family of vegetables are so named for their cross shaped (crucifer) flower petals. Rich in nutrition and fiber, cabbage is an absolutely phenomenal source of Vitamin C.
15. Cauliflower. Cauliflower contains allicin, which can improve heart health and reduce the risk of strokes, and selenium, a chemical that works well with Vitamin C to strengthen the immune system. Cauliflower can also help to maintain a healthy cholesterol level and is a great source of B vitamins.
16. Celery. Celery leaves has high content of vitamin A, whilst the stems are an excellent source of vitamins B1, B2, B6 and C with rich supplies of potassium, folic acid, calcium, magnesium, iron, phosphorus, sodium and plenty essential amino acids.
17. Chard. Swiss chard is packed with nutrition. It is an excellent source of vitamins C, E, and K, carotenes, chlorophyll, and fiber. It is also an excellent source of several minerals including potassium, magnesium, iron, and manganese. Swiss chard is also a good source of many other nutrients including vitamin B6, protein, calcium, thiamine, selenium, zinc, niacin, and folic acid. Swiss chard is thought to be one of the most powerful cancer preventing foods and fighters!
18. Chili Peppers. Studies show that chili peppers can provide pain relief for migraine and sinus headaches. Capsaicin, the chemical that makes chili peppers hot, is known to inhibit a key neuropeptide, Substance P, that is the key brain pain transmitter.
19. Citrus Fruits. Oranges and lemons are high in vitamins, especially Vitamin C.
20. Coconut Oil. The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, and more.
21. Collard Greens. Collard greens are packed with nutrition. As other vegetables in the cabbage family, collard greens provide anticancer properties. They offer an excellent source of vitamins B6 and C, carotenes, chlorophyll, and manganese. One cup of collard greens provides more than 70 percent of the RDA for vitamin C. Collard greens are also a very good source of fiber, and several minerals, including iron, copper, and calcium. They also offer a good source of vitamins B1, B2, and E.
22. Dark Chocolate (70%+) Scientists reported preliminary evidence recently that cocoa and other chocolates may keep high blood pressure down, your blood flowing and your heart healthy.
23. EFA Eggs Eggs, particularly the yolks, provide several much needed nutrients for healthy vision. Eating one egg a day can raise blood levels of lutein and zeaxanthin by 25 to 30 percent. Eggs are also rich in EFA’s. Eggs are also a good source of Vitamin A, B Vitamins, and zinc. The quality of the eggs you eat will have a large impact on the amount of nutrients they contain. Pasture raised chickens produce the most beneficial eggs because the diet that they eat is rich in nutrients. Typically, a darker yolk indicates a more nutritious egg.
24. Flax Seed. Its high content of alpha linolenic acids has made the ancient flax seed become our modern miracle food. Alpha linolenic acid (ALA) is a type of plant-derived omega 3 fatty acid, similar to those found in fish such as salmon. Benefits of flax seed as shown in many studies include lowering total cholesterol and LDL cholesterol levels.
25. Garlic. Garlic is a super food immune booster! Garlic can ward off colds, shorten the time span of colds/sickness as it has anti-bacterial and anti-viral properties. It also assists with hypertension and lowering blood pressure.
26. Green Tea. Green Tea is loaded with antioxidants and has been used to treat everything from headaches to depression.
27. Ginger. Ginger has been used for years as a healing agent. It is an anti-inflammatory, and is widely known for aiding digestion. Fresh ginger is great, but a bit is not always accessible. Ginger is available in the spice aisle and at natural food stores.
28. Kale. Kale is a dark leafy green vegetable and shares similar benefits of spinach and is packed with beta-carotene.
29. Kefir. Kefir has a long history with aiding in the relief of metabolic disorders. Not to mention it leads to longevity, is an anti-inflammatory food, and regulates the digestive system.
30. Kiwi. Kiwi fruits are rich in many Vitamins, flavonoids and minerals. In particular, they contain a high amount of Vitamin C (more than oranges), as much potassium as bananas and a good amount of beta-carotene.
31. Leeks. A good source of dietary fiber, leeks also contain goodly amounts of folic acid, calcium, potassium, and vitamin C. Easier to digest than standard onions, leeks have laxative, antiseptic, diuretic, and anti-arthritic properties.
32. Lentils. Lentils are a good source of protein, fiber, and folic acid. They also contain many trace minerals.
33. Mixed Berries. Dark berries are loaded with essential vitamins, minerals and macronutrients.
34. Nori. Seaweed is packed full of much-needed vitamins and minerals, including some relatively rare trace elements.
35. Oats. Oats are a great source of dietary fiber – they consist of approximately 55 percent soluble fiber and 45 percent insoluble fiber. Oats contain a high percentage of desirable complex carbohydrates, which have been linked to: reduced risk of colon, breast, and prostate cancer; better management of diabetes; and fewer bowel problems such as constipation. Oats have a high Vitamin B1 content, which is required by the body for carbohydrate metabolism.
36. Olive Oil. Olive Oil is high in healthy fat, and has been shown to help regulate weight. It also assists in lowering cholesterol, risk of heart disease, diabetes, and decreases cancer risks.
37. Onion. Onion is being used for centuries not just to add flavor to foods but also for its therapeutic properties. Onion have an antibacterial and antifungal properties. Some people mixed vinegar with onion juice and apply it in their freckles and warts, it is believed that it can remove/reduce this skin problems.
38. Oregano. Oregano has been shown in studies to stop the growth of certain food-borne bacteria and parasites. Himalayan oregano has even shown activity against one of the most serious bacterial infections of all, MRSA. A British study showed that oregano had activity against at least twenty-five different bacteria. Other studies have shown that it also has anti-viral properties and anti-inflammatory properties.
39. Pomegranate. Pomegranates are estimated to have three to seven times as much antioxidant value as green tea. Antioxidants are important to the human body because they help reduce the harmful effects of oxidants, or “free radicals,” and can help repair damage already done to cells. Pomegranates are also high in Vitamin C and fiber, and contain the minerals iron, potassium and calcium. Other nutrients include Vitamin A, Vitamin E and folic acid.
40. Pumpkin. Pumpkin meat is very high in carotenoids. They’re what give pumpkins their orange color—but that’s the least of their benefits. Carotenoids are really good at neutralizing free radicals, nasty molecules that can attack cell membranes and leave the cells vulnerable to damage.
41. Quinoa. Quinoa is an excellent source of magnesium and manganese. It’s a very good source of protein, vitamin B2, vita·min E, and dietary fiber. It’s a good source of the minerals iron, phosphorus, copper, and zinc. Quinoa is gluten free, and is a safe alternative for wheat/gluten intolerant individuals, and celiac disease sufferers.
42. Raw Honey. Raw honey is a natural healer, a digestive aid, an allergy reliever and can have anti-viral effects. (Not to mention it is wonderful for the hair & skin!)
43. Red Grapes. Dark grapes all contain a rich supply of anthocyanins, the antioxidant polyphenolic that conveys many health-promoting properties of grapes. Grapes rank with blueberries and blackberries as excellent sources of antioxidants.
44. Salmon. This well known and favorite fish is a very good source of easy digestible proteins (amino acids), fatty acids like Omega-3 Fatty acids in form of Triglyceride, vitamins like vitamin-D, vitamin-A and some members of vitamin-B family and minerals like Selenium, Zinc, Phosphorus, Calcium and iron.
45. Spinach. Popeye was a smart man! Spinach, along with all dark leafy greens are loaded with nutrients and can assist in the fight against osteoporosis, heart disease, colon cancer, arthritis, and other diseases .
46. Sprouts. Sprouts have long been famous as “health food” but recent research shows that in addition to being a superb source of nutrients, they also have important curative ability. Sprouts like alfalfa, radish, broccoli, clover and soybean contain concentrated amounts of phytochemicals (plant compounds) that can protect us against disease
47. Tempeh. Tempeh is one of many probiotic/fermented food sources. The good bacteria contained in tempeh produces natural antibiotic that inhibits some harmful bacteria. Rhyzopus can also improve your intestinal digestion health, as well as your skin health, from atopic dermatitis, pimples, cellulitis, etc. Enzymes in tempeh also increase body absorption of minerals like iron, calcium, and zinc.
48. Tomato. More and more health gurus are saying that “ a tomato a day will keep the doctor away.” Tomatoes are a leader in antioxidants, and are known for warding off cancer, heart disease, and even cataracts. Any variety will do. Look for tomatoes that are rich in color.
49. Turmeric. Turmeric has been the subject of a sizable amount of research into its potential as an anti-cancer agent as well as its tumor suppressing properties; anti-inflammatory properties and antioxidant capacity.
50. Walnuts. Walnuts are a rich source of Omega Fatty Acids (ALA) and help lower cholesterol.

SUPERCHARGE your SHOPPING CART!

Look at the above list of Super Foods. Which do you make an effort to eat on a regular basis? Which foods are unfamiliar to you? Choose 5 that you’d like to learn more about and commit to using them in your meals this week. Get creative and get cooking – summer is the season to sample fresh foods that make you feel good! I’m planning on cooking up some Quinoa and adding flaxseed to my morning oatmeal. What are you going to choose? Who knows – you might find a new favorite SUPERFOOD!

Heres to your health!

Caroline


SPICY SUMMER SPIN MIX.

For your enjoyment…. my fitness classes’ latest….

SPICY SUMMER PLAYLIST!


Intro / The XX

Smalltown Boy / Bronski Beat

Gonna Make You Sweat (Everybody Dance Now) / C & C Music Factory

Fire Your Guns / AC/DC

The Launch / DJ Jean

Make Me / Janet Jackson

Why Don’t You Love Me / Beyoncé

Hello Good Morning (feat. T.I.) / Diddy – Dirty Money

Commander (Ralphi Rosario Club Mix) / Kelly Rowland

If I Never See Your Face Again / Maroon 5 feat. Rihanna

One More Time / Daft punk 6:07

XXXO (Main Mix) / M.I.A. & Jay-Z 2:54

Sex On Fire / Kings Of Leon 3:24

What You Waiting For? / Gwen Stefani 3:43

COOL IT DOWN:

I Want You / Kings Of Leon 5:07

Interested in joining in for a workout session? Check out my online SCHEDULE for a current list of classes. Let’s have FUN, stay fit, and SPICE up your summer a bit 😉

LIVE IT, LOVE IT, RUN IT.


“When people ask me why I run, I tell them, there’s not really a reason, it’s just the adrenalin when you start, and the feeling when you cross that finish line, and know that you are a winner no matter what place you got. “-Courtney Parsons


For your enjoyment…. thought Id share my personal  overly passionate love for running


Caroline’s “ODE TO RUNNING”

Running makes me feel ALIVE.

It’s my moment to move through the world.

I am able to take it all in – one step, one breath at a time. The strength in my legs. The oxygen in my lungs. The energy in my body and in the life around me.

Running is often a meditative state for me. Each step, each breath brings me peace. I notice little things I normally wouldn’t take the time to SEE. Wildflowers on the roadside, surfers catching waves, kids playing in the sand and dogs trying to join in. It’s a snapshot of LIFE and I feel part of the picture.

I have learned more about myself through running than any other sport. I’ve learned how to face challenges and how to work hard. I’ve learned how to deal with the heartbreaks of injury and how to recover smart. I’ve learned how to truly appreciate my body’s health and vitality. I’ve learned to “go hard”. I’ve learned to “let go”. But most importantly I’ve learned that to truly LEARN  you must face your fears, lace up your sneakers, and just “GO“!

Every time I run I am THANKFUL. Overwhelmed by a sense of gratitude for my ability to run and connect to the world around me. It’s empowering, inspiring, and always leaves me smiling. It gives me a “life high” I can not describe…. other than:

RUNNING MAKES ME FEEL ALIVE.


Cant help it… here are a few more of my favorite running quotes!

“Running made me feel like a bird let out of a cage, I loved it that much.” Priscilla Welch


“Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way. Run often and run long, but never outrun your joy of running.” Julie Isphording, Marathon winner


“Do the work. Do the analysis. But feel your run. Feel your race. Feel the joy that is running.” Kara Goucher
“Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle or it will starve. It doesn’t matter whether you’re a lion or gazelle – when the sun comes up, you’d better be running.” – Maurice Greene



“Do Everything with a mind that has LET GO.”

Often when I teach an exercise class or train a client I get to work with someone that is relatively new to fitness. Working with “new-bies” always reminds me of just what it is we bring to the gym. Despite our age, gender, financial, cultural, and physical differences, we ALL carry some sort of baggage. No matter if you are a dancer, a mom, a student, an athlete, or a lawyer, we all encounter the same roadblocks: Pride and Fear.

Whether or not you are new to fitness, chances are you  wrestle not only with training but also with the judgments you place on your efforts. But if you can make a commitment to be a little EASIER on yourself, I am positive you’ll enjoy fitness more. If not, you may soon find yourself making all sorts of excuses to avoid exercising altogether – or making fitness an unbearable task. When I teach, I stress the importance of  training the MIND just as hard as the BODY. I ask my students to keep their  thoughts in a positive place to find  true power in their movement. I believe that using a positive mindset – letting go of negativity and judgment – is the KEY to consistency and happiness through activity.

It can be challenging not to listen to our “inner critic” – I constantly struggle with it! But learning how to LET GO is worth the work.  “It is our judgement that defeats us” – We can kill our own spirits with a NEGATIVE mindset. Only when we act without it can we truly FLOURISH in our lives. So I challenge you to join me in training with a mind that has LET GO. Open yourself to the possibilities…. the world is YOURS!


“We show up, burn BRIGHTLY, live PASSIONATELY, hold NOTHING back, and when the moment is over, when our work is done, we step back and LET GO”

FEARLESS FITNESS WEEKLY UPDATE: 7/11: FRIENDLY FITNESS!

1.) Lululemon Athletica GRANT AVE Store Events this week:

*** RUN CLUB RAFFLE AND POTLUCK! Join lululemon rockstars Jessica Iyer and Clay Turk for a special Run Club this Thursday night at 6pm. Plan for a great 5K or 10K run and a potluck afterward to celebrate the hard work you’ve done. Also an exciting FIT SESSION raffle with great prizes from lululemon! Not to be missed!

*** Sunday Morning YOGA! Please join us in our store at 9:30am for a complimentary yoga class! Sean Haleen is an Anusara-Inspired yoga instructor and has recently relocated to San Francisco from Vancouver, BC. Sean’s classes are playful and light, yet challenging and introspective. Sean invites all abilities, ages, etc., to his class so don’t be shy! We have extra mats!

2. FEARLESS FITNESS TIP OF THE WEEK: Friendly Fitness

I love enjoying a therapeutic solo sweat session. A good run can do wonders sometimes. But what’s become one of the highlights of my work week? Swimming with my good friend Margot. Every week we set aside a time to show up at the pool and swim laps together. It never matters how far or fast we go…. we just have so much FUN swimming side by side. My swimming skills have improved… but more importantly my overall HAPPINESS has gone through the roof. Exercise has a marvelous way of bringing people together and building strong social bonds. I owe my wonderful friendship with Margot to our weekly swim sessions. Our friendship is one I have grown to cherish – and I have to give fitness some of the credit!

Margot and I : Swimming Sisters 🙂

Want to boost your fitness motivation? WORK OUT WITH A FRIEND. Recruit a friend into your sweat sessions and you are more likely to:

– SHOW UP for your workout. Making a date with a friend is a great way to keep you accountable for fitting in your fitness sessions.

– PUSH YOURSELF to try new challenges, workouts, or routines.

– BE CONSISTENT and stay in shape.

– FEEL GOOD about what you have accomplished. Fitness friends are like having your own personal cheering squad.

– HAVE FUN There’s nothing like a high-five from a friend during a workout session 😉

3. FEARLESS FITNESS CHALLENGE of the week: Recruit a Buddy!

This week I challenge YOU to recruit a fitness friend or two. Grab a co-worker, a neighbor, or even your whole happy hour and enjoy a fun group workout together. Not only will you be fitting in some healthy activity – you will be ENCOURAGING others to get some too. And the only way to get happiness is to give it right? Lets see how many people we can get to enjoy some endorphins this week…..

Need to find a workout buddy? Here are a few good spots to look:

– Group Fitness Class. You see the same folks week after week in the locker room…. take sometime to get to know em! Guarantee you can find few fabulous friends in the gym.

– Lululemon. Most of you already got the tip, but lululemon is a great resource for fitness (and friend finding) events. Check out their in store community board for information on where to find fitness classes and opportunities within your community. Or look at their online event calendar for more! Other great places to check for free community fitness events in San Francisco: Sports Basement, Fleet Feet, and Nike Town. All stores offer free community workouts during the week at different times.

– Sign Up for a partnered sport or group lessons. Some sports (like rockclimbing) lend themselves to finding a partner because you can’t do the sport without one. You can use Internet forums to find a partner, or go to a specialized gym where they will help you find one. If you are new to the sport, sign up for group lessons. You’ll meet other people who want to learn the same activity as you – and are on the same skill level.

So GO, grab a friend, and HAVE FUN. Who knows you might find a friendship more valuable than any fitness benefit.

As always, THANK YOU for being an amazing Fearless Family. If you have any comments and questions – feel free to email me.

Have fun friendly fitness this week! Hope to see you all soon 🙂

Caroline

JULY HOTNESS 2010.

POWER PLAYLIST.

We Sing . We Sweat . We Scream “NO LIMITS

All to a HOT July Playlist!

Here are some of the tunes we’ve been working to this week. Interested in joining our workout sessions? Check out my online SCHEDULE for a current list of classes. I can gaurentee you’ll have FUN, feel GREAT, and challenge your body to new limits!

JULY HOTNESS  2010

  1. You Rock My World / Michael Jackson
  2. Absurd / Fluke
  3. Big Gun / AC/DC
  4. Dynamite / Taio Cruz
  5. Gold Guns Girls / Metric
  6. Rockstar 101 (Dave Aude Club Mix) / Rihanna
  7. Power / Kanye West
  8. Can’t Touch This / MC Hammer
  9. American Woman / Lenny Kravitz
  10. Slow Hands Remix / Interpol
  11. California Love / 2Pac
  12. Sidewinder / The Cynic Project
  13. Sweet Dreams [Smash Mode Radio Mix] / Beyonce
  14. One Two Step / Ciara feat. Missy Elliot
  15. Higher Ground / Red Hot Chili Peppers

And for cooldown? “She’s Only Happy in the Sun” by Ben Harper 🙂

What are you rockin’ out to this month? I ALWAYS LOVE  music suggestions! Enjoy your workouts this week – can’t wait to see you in class soon!

Caroline

INTENSE INTERVALS.

INTERVAL TRAINING 101

Whats the key to fat burning? Interval Workouts. Read on to find out why you should add some intensity into your cardio this week. (thanks to Men’s Health!)

Get Up to Speed:
They say that slow and steady wins the race. But the cardiovascular key to fat burning is using interval training workouts – workouts that alternate high-intensity levels with lower-intensity effort. As I mentioned earlier, that formula keeps your body burning calories long after you’ve stopped working out.

Interval training mimics sports – start-and-stop motions with periods of sprinting or close-to-sprinting speeds followed by light jogging or rest. You can use interval training workouts any way you want – running, cycling, swimming, on elliptical trainers, even walking if you alternate a speed walk and slow walk.

You can also vary the intensity levels in different combinations. (If you use exercise machines, don’t choose the interval workout; choose the manual one, and create your own intensities by adjusting it yourself. It’ll give you greater control over the speeds and will help you burn fat faster.) You’ll derive benefits in as little as a 20-minute interval workout. As you build up endurance and strength, you can add time to your workout.

Sample Interval Workout SERIES!

I challenge YOU to try out the following interval workouts. Below are THREE I want you to sample for me. Add them into your next sweat session – they designed to push you…. prepare to be FEARLESS!

Interval Variation I: Standard
The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.

  1. 3 – 5 minutes warmup (light jog, low intensity, gradually increasing at the end of the warmup period)
  2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 – 8 times)
  3. 3 – 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)

Interval Variation II: Pyramid
This pyramid structure allows you to start with short bursts of speed, and then you’ll peak at the longest surge of energy in the middle of your workout before coming back down.

  1. 3 – 5 minutes warmup
  2. 30 seconds high intensity, 1 minute low intensity
  3. 45 seconds high intensity, 1 minute low intensity
  4. 60 seconds high intensity, 1 minute low intensity
  5. 90 seconds high intensity, 1 minute low intensity
  6. 60 seconds high intensity, 1 minute low intensity
  7. 45 seconds high intensity, 1 minute low intensity
  8. 30 seconds high intensity
  9. 3 – 5 minutes cooldown

Interval Variation III: Sports Conditioning
Sports are unpredictable. This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy.

  1. 3 – 5 minutes warmup
  2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once
  3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)
  4. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 – 10 times)
  5. 3 – 5 minutes cooldown

As always, THANK YOU for being an amazing Fearless Family. If you have any comments and questions – feel free to email me.

Heres to strong  and SPEEDY workouts!

Caroline