Fearless Fitness Weekly Update 9/26: The Happiness List

1.) Caroline Jordan Fitness Schedule and Special Events September 26-October 2:

*** Monday 9/27 Special event My 25th! COME CELEBRATE my 25th BIRTHDAY with me in class! Im teaching: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Tuesday 9/28: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Yoga Flow Club One Citigroup

Wednesday 9/29: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Thursday 9/30: 12:30pm Cycling EQUINOX

*** Thursday SPECIAL EVENT: 730pm FALL FASHION SHOW with lululemon athletica Grant Avenue. Come to the store at  730pm for our first ever FASHION SHOW to celebrate the Fall Styles. Watch as me and the other Ambassadors STRUT our stuff down the lululemon catwalk wearing the latest fitness fashions. Enjoy a private shopping experience, music, and refreshments in the store. Well loved Ambassador, BUDDY MACUHA will be MC-ing the show…. its going to be THE event of the year! See you there! For more information, check out the event link HERE.

Friday 10/1: 12pm Abs and 12:30pm Cycling EQUINOX

Saturday 10/2: 10 am Chisel’d and 11am Cycling EQUINOX

Find more information on specific club locations by clicking on the links included above.

Interested in individual, group, or corporate Personal Training Sessions? Contact Me for details and seasonal discounts.

For  other wonderful community events, check out the lululemon athletica Grant Avenue community online SCHEDULE.

2.) Fearless Fitness Tip Of the Week: The Happiness List

“The happiest people I know don’t even think about being happy. They just think about being good neighbors, good people. And then happiness sort of sneaks in the back window while they are busy doing good.”

“Want to be happy? GIVE HAPPY.”

Thought I’d pass along my personal Happiness List. The Twenty FIVE reasons Im Happy to be alive at 25!

1.) RUNNING. Nothing makes me smile more. I consider myself a “Run for Funner” and my #1 objective when I run is to see how many people I can get to smile with me. For more on my overly passionate love of running check out this POST – GREAT running quotes!

2. Coconut Water. Especially in actual COCONUTS!

3. Lady Gaga. Not only is she a permanent fixture on all my playlists, she regularly inspires me to be bold and Fearless. Im happy shes in the world and have had a GREAT time rocking out to her music and even dressing up like her 😉

4. Colorful Clothing. DUH.


5. Living in San Francisco.


6. My Mom.


7. SUN and the BEACH!

8. My family at Lululemon


9. Sushi


10. The people I work with. My boss, my co-workers…. these people inspire me on a daily basis.

11. Epsom. Salt. Bubble. Baths….. heck yes!

12. Buddy Machua.


13. Davis and homegrown tomatoes.


14. Swimming with Margot…. CLASSIC photo 😉

15. BIG loud accessories. Astro-pop shoes… large sunglasses….


16. FRENCH MACAROONS!!! oooo little colorful cookies how i LOVE you!

17. My AMAZING group of friends


18. TEACHING.

19.  Yoga!


20. Dance – Performing and watching performances! love it 🙂

21. The Ferry Building San Francisco!

22. Dressing up, costumes and finding ANY excuse to dance

23. OATMEAL. Seriously you guys….. do I talk about how amazing my oatmeal is almost every day or what?

24. Lands End Park

25. BEING TWENTY FIVE and celebrating another year in a very blessed life! THANK YOU all for sharing it with me!


3.) Fearless Fitness CHALLENGE of the week: MAKE your own happiness list!

This week I challenge YOU to sit down and make your very own Happiness list. It doesn’t need to be long….but take the time to write a few simple things in your life that make you SMILE. Put it somewhere visible so you can see it often to add a little happiness in your days. “Raindrops on roses and whiskers on kittens……”

Have a WONDERFUL week! I hope to see you in my BIRTHDAY class Monday night and at the lululemon FALL FASHION show Thursday! As always, if you have any questions or comments please feel free to email me! THANKS again for making my 25th Birthday SO HAPPY!

Caroline

How Will You Give Something Beautiful to the World?

 

“It is paradoxical but profoundly true that the most certain way for people to bring hope, help, meaning, and joy to their own lives is by reaching out and bringing hope, help, meaning, and joy to the lives of others. If you’ve already experienced this beautiful phenomenon for yourself, you are in good company.”

I turn 25 in 5 days. Yes a Birthday! I’m so excited…. and starting to feel a bit nostalgic. Thought I’d share a few of my reflections with you as I sit here, at the turn of a “quarter-century” (ha 😉 ) and honestly ask, “Who am I? Why am I here? What am I doing for others?”

Below is some of the literature that has inspired this pre-birthday soul-searching. I believe that the greatest gift you can give is the gift of inspiration. Hope this inspires you to give some too!

What does a GREAT life look like?

Ask a hundred people what a great life looks like and you’ll probably get a hundred different answers – but certain answers will make virtually everyone’s list.

Most people would agree, for example that a great life includes something worth living for, maybe even worth dying for. A portion of a great life would be devoted to something bigger, greater, grander than yourself. Something that inspires you, ENERGIZES you, pulls you forward. Something that responds to your unique talent or touch and ultimately makes a difference in the world around you.

A great life would naturally bring more meaning, purpose, love, laughter, wonder and adventure to your days. And, at the end of your journey you would look back on a life of significance, rather than regret – knowing in your heart that you left the world better than you found it. Knowing that you made a difference in the lives of others. Knowing that you got something wonderful out of it…. and you gave something wonderful back.

YOU are not here by mistake. There has never been another you, and there will never be another you. The miracle of existence is now in your hands. You are here for a purpose. You have something that only you can GIVE to the world. Take the time to consider what that is.

Thought for the week: Instead of asking, “what can I get from life?”, watch what happens when you ask, “What can I give?”

Fearless Fitness Weekly Update 9/19: Plyo what?!

1.) Caroline Jordan Fitness Schedule and Special Events September 19-25:

Monday 9/20: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Tuesday 9/21: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Yoga Flow Club One Citigroup

Wednesday 9/22: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Thursday 9/23: 12:30pm Cycling EQUINOX

*** Thursday SPECIAL EVENT: 6pm Run Club with lululemon athletica Grant Avenue. Meet at the store at  6pm for a fun (colorful!) run club. ALL levels of runners (or walkers) are welcome to enjoy a complimentary  3 or 6 mile group workout. I led the warm up last week and it was a BLAST. The group is warm, welcoming, and wonderful – trust me, this event is not to be missed!

Friday 9/24: 12pm Abs and 12:30pm Cycling EQUINOX

Saturday 9/25: 10 am Chisel’d and 11am Cycling EQUINOX

SAVE THE DATE: My 25th Birthday is September 27th! Hope to see you in a class so we can celebrate 🙂

Find more information on specific club locations by clicking on the links included above.

Interested in individual, group, or corporate Personal Training Sessions? Contact Me for details and seasonal discounts.

For  other wonderful community events, check out the lululemon athletica Grant Avenue community online SCHEDULE.

2. Fearless Fitness Tip Of the Week: Plyo WHAT?

At least ONE person is really confused when I talk about “plyo’s”. Don’t blame them – plyometrics sound really intimidating,  something reserved for athletes at a high level. But plyometrics can be enjoyed by any fitness fanatic – as long as they learn how to properly train with it. Thanks to the American College of Sports Medicine, here’s some hot hopping info.

Plyometric exercises are specialized, high intensity training techniques used to develop athletic power, strength, and speed. Plyometric training involves high-intensity, explosive muscular contractions that invoke the stretch reflex (stretching the muscle before it contracts so that it contracts with greater force). The most common plyometric exercises include hops, jumps and bounding movements. I use  these exercises often in my classes and with clients to increase speed,  strength,  and build power. They teach the body agility and help to perform sports activities, jumps, etc. with full force. Plyometrics are NOT only for athletes and are making a comeback for the regular gym goer. If you have reached a plateau in your weight loss program or you want to shake up your exercise routine, it may be time to spice it up with some hopping!

The American College of Sports Medicine states that “that plyometric training is a safe, beneficial, and  fun activity provided that the program is properly designed and supervised.”  Yet Plyometrics (and any impact exercise) can increase the risk of injury if you don’t follow certain safety precautions.

Plyometrics Safety Tips

  • Warm up thoroughly before starting plyometrics
  • Start slowly with small jumps and gradually build up
  • Land softly to absorb shock
  • Allow plenty of rest between plyometric workouts
  • Stop immediately if you feel any pain in your joints
  • Pay attention to your body and BACK off if you notice pain or signs of injury.
  • Use good footwear.
  • Perform plyometrics on soft or cushioned surfaces only (group fitness floors are perfect 🙂

The most important aspect of a safe and effective plyometric program is developing a safe landing technique. This means the jumper lands softly on the toes and rolls to the heels (the toe ball heel technique that you  hear me preaching). By using the whole foot (and a larger surface area) for landing it helps dissipate the impact forces on the joints. Its also important to avoid any twisting or sideways motion at the knee.

Fearless Fitness Challenge of the week: Sample a SQUAT HOP!

This week’s challenge is to spice up your fitness with some plyometrics! If no current injury alis you, I’d like you to try a SQUAT hop or two. Here’s a set of squat jumps for you:

  • Start standing straight up.
  • Drop slowly to a low squat position, thighs at a right angle to the upper body and parallel to the floor. Squat and stand back up 5 times.
  • Drop quickly into the low squat position and stand up quickly. Repeat 5 times.
  • Drop into the squat position quickly and jump explosively upward into the air 5 times.

Feeling BRAVE? Try  my 10 min take anywhere Cardio Circuit and tell me what you think of it. I found it really hard…. can you tell I’m out of breath?! If you’d like to try plyometrics in a group setting, check out my group fitness SCHEDULE and come in for a class!

Thanks again for being an amazing fearless fitness family. As Always, if you have any questions or feedback feel free to email me. Share the love and pass this newsletter along to your friends and family – INSPIRE them to be “fearlessly fit” with you!

Cant wait to see you in class this week. Lets HOP to it!

Caroline

Fearless Fitness Weekly Update 9/12: POWER to the PLANK!

Power up your PLANK!

1.) Caroline Jordan Fitness Schedule and Special Events September 13-19.

Monday 9/13: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Tuesday 9/14: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Yoga Flow Club One Citigroup

***TUESDAY 9/14: 8:00-9:30pm San Francisco Bay Club Sampler Class at lululemon Grant Avenue! Stop by the Union Square store from 8-930 for fitness, nutrition, and program demonstrations of the San Francisco Bay Club’s specialties. Please join us for this fun open house! I’ll be there – stop by and say hi!

Wednesday 9/15: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Thursday 9/16: 12:30pm Cycling EQUINOX

Friday 9/17: 12pm Abs and 12:30pm Cycling EQUINOX

Saturday 9/18: 10 am Chisel’d and 11am Cycling EQUINOX

Sunday 9/19: 930am Vinyasa Yoga EQUINOX

Find more information on specific club locations by clicking on the links included above.

Interested in individual, group, or corporate Personal Training Sessions? Contact Me for details and seasonal discounts.

For the wonderful weekly events in beautiful spandex, check out the lululemon athletica Grant Avenue community online SCHEDULE.

2. Fearless Fitness Tip Of the Week: Power to the PLANK!

The best ab exercises are surprisingly easy to do. What’s one of my  “go-to’s”? THE PLANK. The plank is one of the BEST exercises for strengthening your core. You don’t need  special equipment, you can do it anywhere, and you simply use your body weight as resistance. The plank  is deceptively effective. It’s an amazing multitasking move – you’ll engage the abs as well as the shoulders, back, and arms. The plank works the core in ways crunches, free weights, and machines can’t – making this exercise a great addition to your existing workout routine.

How to do the perfect plank:

Lie face-down on the floor with your legs together, forearms close to the torso, and toes perpendicular to the floor as if you’re going to do a push up. Lift your body using your abdominal muscles and your arms, until it’s in a straight line from head to toe, and the only things touching the floor are your toes and your forearms. Hold this position for as long as you can, working up to three minutes at a time.

Be sure the head doesn’t sag – keep it in alignment with your body. Don’t let the back arch and be careful not to hold your breath. Calm, regular breathing will help you maintain your posture by helping the blood circulate freely and will prevent dizziness. Doing the exercise incorrectly puts you at risk of injury.

If you can’t hold this form for more than a few seconds, try doing a modified plank by using your knees instead of your toes as the contact point. This is easier to do, and it helps take pressure off your back. You’ll still reap the benefits of exercise, and won’t get discouraged by an exercise that’s too difficult. When you find this version is too easy, try doing the full plank.

There are a million variations of the basic plank exercise – so be sure to mix it up! In need of a few ideas? Stop into my CORE CLASSES and I’ll be sure to give you a few!

3. Fearless Fitness Challenge of the Week: Perfect YOUR plank!

This week I challenge you to perfect YOUR plank! Try holding a basic forearm plank for 30-60 seconds. See if you can work your way up to holding a plank for two or three minutes. You will have abs of STEEL by next sunday – I know it!

As always, if you have any comments or questions, feel free to contact me! Have a great time working the planks this week. I hope to see you in a class or around the lululemon grant avenue store soon.

Caroline

Fearless Fitness Weekly Update 9/5: HOLY HILLS!

Top of the HILL - California Street San Francisco!

In Life there will be a lot of hills…. lace up your running shoes and get ready for them!

1.) Caroline Jordan Fitness Schedule and Special Events Week Of September 5th – 11th .

Find more information on specific club locations by clicking on the links included above.

Interested in individual, group, or corporate Personal Training Sessions? Contact Me for details and seasonal discounts.

For the wonderful weekly events in beautiful spandex, check out the lululemon athletica Grant Avenue community online  SCHEDULE.

Fearless Fitness Tip of the Week: HOLY HILLS!

When I first moved from Davis to San Francisco I was BLOWN away by the hills that I encountered each day. I’d never seen inclines as steep in the Valley. I would constantly dread going up and found ways to avoid all the crazy slopes. But after a while the flat routine started to get boring. The hills weren’t going anywhere and did have nice views to share…..  it was time to GET OVER my hill fear.

Week after week I bravely added more incline to my training routine. Each hill was a challenge to face, no matter how slow my pace. I changed my attitude –  instead of dread I would think confident instead. And yes, I have been known to scream “Bring It!” when running up – the san francisco tourists LOVE IT 🙂

Besides amazing summit views, hitting the hills is HUGELY beneficial. Practice hills and week after week your body will adapt to the stress and get STRONGER. The “hills are alive” with amazing strength and speed benefits…. but why does it hurt so much to get? IT TAKES MORE WORK. You have to recruit more muscle fibers to work up the hill, causing muscles to fatigue faster. There may be no way around the effort involved with hill climbing….. but adjust your workouts and your mental game and you CAN find the FUN hill training 🙂

Fearless Fitness Challenge Of the Week: HILL TRAINING!

Get your legs ready…. its time for some HILLS! This week I challenge you to try a hill workout or two and take your fitness to the NEXT LEVEL. You can walk or you can run…. but its time for you to go GET SOME!

Think of a hill workout as a running-specific weight workout. You’re fighting gravity to lift your bodyweight with your legs, in a running motion.The exaggerated knee lift, driving arms, and pronounced toe-off necessary to run up hills strengthens you every bit as much as hitting the weight room. Hill running also works the cardiovascular system as your heart tries to keep pace with the increased energy required to fight gravity. Hill workouts are very taxing and should be done only once or twice a week.

Best way to start working hills into your workouts? I recommend finding a hilly course with some variety. Run strong up the hills and coast down them. If you’ve never done hill workouts before, don’t go crazy in the beginning… just run easy up the hills and slow down them, until your body gets used to it. You can also opt to do hill repeats if you’re stuck with a solo slope. Run strong up and easy down… then repeat, repeat, REPEAT!

As always, if you have any comments or questions, feel free to contact me! Have a great time HILL CLIMBING this week. I hope to see you in a class or around the lululemon grant avenue store soon.

Happy Hills!

Caroline

CRAZY SAN FRANCISCO HILLS!