Fearless Fitness Weekly Update 11/28: Winter Motivation Secrets!

1.) Caroline Jordan Fitness Schedule and Special Events November 28 – December 4th:

Monday 11/29: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Tuesday 11/30: 12:30pm Cycling EQUINOX, 5pm – 6pm SPECIAL “HOT for the HOLIDAYS” CIRCUIT Club One Citigroup

Wednesday 12/1: 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Thursday 12/2: 12:30pm Cycling EQUINOX .

Friday 12/3 : 12pm Abs and 12:30pm Cycling EQUINOX

Saturday 12/4: 10 am Chisel’d and 11am Cycling EQUINOX

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

Give the gift of HEALTH this Holiday Season with PERSONAL TRAINING. Programs are carefully tailored to fit the unique fitness needs of each client and combined with lifestyle coaching for complete health and happiness. With constant support, encouragement, and guidance…. you CAN and WILL accomplish wellness. MAKE IT THROUGH THE HOLIDAYS FEELING YOUR BEST. Don’t wait till next year to be healthier: Contact Me for details.

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

2.) Fearless Fitness Tip Of the Week: WINTER motivation Secrets!

Cold temperatures and less sunshine make exercising in the winter extremely challenging. Motivating yourself to keep fit during winter can feel like a bit of a battle….and somehow the warm bed always looks a little bit better. How can you stay inspired to exercise when it’s cold outside? Read below for my tips to help you stay fit all winter!

  • Set A Goal. Prepare for the winter woes by setting a few fitness goals. Whether it’s to loose weight, run a race, lift a certain amount of weight, or swim a set distance – having something to work for will become a great motivator. Studies on personal achievement have shown that you’ll usually reach 80% of the goals you put onto paper. Tell your friends and family of your goal and have them support you in your quest to be healthier.
  • Get Competitive. Healthy competition can make you a stronger, more competent athlete. Make bets, sign up for weekly races with friends, or participate in training events sponsored by local athletic clubs. Engaging in friendly rivalries puts you in charge of your performance and helps foster a sense of community with other athletes. And who knows…. Maybe you’ll end up winning some neat prizes!
  • Find a Friend. Recruit a friend for your sweat sessions and you are more likely to stay accountable for your workouts. Working out with a friend will help keep you consistent in your fitness and more likely to challenge yourself with new routines or higher levels of intensity. Fitness friends are like having a personal cheering squad; you’ll feel good about what you have accomplished and have fun!
  • Stick to A Schedule. Plan workouts in advance – before the weather catches you unprepared and causes you to miss it. Anticipate the weather forecast and plan for activities that won’t be interrupted by the seasonal elements. Write down all your workout appointments and use a calendar, planner, or even text message reminder to keep you on track.  Put your workout date in clear view so you wont be able to forget it. Simple time management skills will make it much easier to stick to your fitness without giving into excuses.
  • Power Up Your Playlists. Nothing is more motivating than new MUSIC to move to. Dedicate a few minutes each week to putting together your own POWER playlist. Choose songs with upbeat tempos, strong beats, and positive lyrics. It’s hard not to move with your favorite jams blasting out of your earphones! You can check out some of my past playlists HERE for some suggestions that might help you workout stronger.
  • Focus on FEELING Good. If you feel like you “have to” fit exercise into your day, you are much less likely to WANT to do it. Instead, shift your focus to how fitness makes you FEEL versus considering it a “requirement”. Take note of your energy and stress levels after every exercise session. When you are tempted to ditch your daily fitness, remember how you feel when your workout is over. Simply recalling the positive emotions exercise gives you will keep you motivated move more.
  • Try Something New. Take a fitness class or participate in a community active event different from your regular routine. From Latin dance classes to group rowing, there are always new ways to challenge your body. You can always come see me…. I’ll get you sweating!
  • Think Positive. If you think you’re lagging behind or doing a “bad job” with your fitness, you’ll find it much more tempting to throw in the towel and quit. Self doubt and negative thinking are huge obstacles to winter motivation. Instead, focus on the POSITIVE. Be proud of all your athletic accomplishments and praise yourself after every workout.

Now that you’re revved up and ready to go, there are a few things you should do before exercising in the cold. Take these things into consideration before you step into the cold winter season.

  • Bundle UP. Dress for your outdoor workouts in layers that can be easily removed once you start to sweat. Choose synthetic materials and breathable clothes that can help keep you warm while drawing sweat away from your body. Your outer layer should repel wind and precipitation and the inner layers should provide additional warmth. Add jackets, hats and gloves/mittens that can be removed or added as your body heats up or weather conditions change. A thermal turtleneck can be pulled up over the mouth to warm the air you breathe. Avoid cotton, which stays wet next to your skin. Several thin layers are warmer than one heavy layer, keep a supply of clothes ready to pack on and you’ll be ready to go!
  • WARM up. Extend the length of your usual warm up when exercising in cold weather. Spend AT LEAST 5-10 minutes preparing the body for exercise. This will help prevent injury and excess soreness.
  • Drink Up! Even when it’s cold, you’ll still heat up and lose fluids through sweat. Cold air has a drying effect, which can increase the risk of dehydration. Make sure you drink water or a sports drink before, during, and after your workout.
  • Don’t Stay in Wet Clothes. When you are wet from rain, snow, or sweat you’re at an increased risk for hypothermia, a lowering of your body temperature. Immediately after your workout, hit the showers and change clothes to avoid hypothermia.

Staying motivated to exercise can be difficult all year round, but staying on track with an exercise regimen when it’s bitterly cold outside can be a real battle. Don’t let winter win this season. Grab a fitness friend, power up your playlists, bundle up, and sample a new fitness class. This winter, you CAN stay on track and get to spring feeling fit and fabulous!

3.) Fearless Fitness CHALLENGE of the week: AMP up your fitness routine!

Think of at least 5 ways you can BEAT the winter slump and AMP up your fitness.  What are your obstacles to winter wellness? How can you improve your weekly habits  to keep your motivation going? What will you need in order to succeed this winter? Warm Gloves? Lululemon run vest? Awesome playlist or fitness class? Plan ahead and prepare to take on the winter season strong. I challenge YOU to try new things, take chances, and do one thing a day that scares you 🙂

I am here to support you in all your winter workout goals – remember Im only an email or phone call away! Im a great motivator when you need me to be 🙂 I hope you had a beautiful Thanksgiving holiday and were able to spend time with those you love. Looking forward to sharing another awesome class or training session with you soon!

Caroline

BEST OF THE BAY: URBAN FLOW YOGA

The best and most beautiful things in this world cannot be seen, nor touched…. but are felt with the heart.  The view from the top of Half Dome. Walking across the Golden Gate Bridge. Watching the San Francisco Giant’s win the World Series. I can give you information on the studio, but you will need to go to truly understand it’s power.

Urban Flow Yoga Studio has been on my ” San Francisco Fitness Bucket List” since it opened last January. I FINALLY had the chance to make it to the space and was BLOWN away by my experience. Words could never describe what a class at Urban Flow is like – but I found that 90 minutes so moving I had to write to reflect on it. If there was a way to capture LOVE, bottle it up, and keep it – then Urban Flow would be IT. The studio is saturated with a love that can only be felt – and is cherished by all that come to roll around in it.

Warm colors, bright windows, and polished floors create a beautiful space in this Mission Street studio that instantly feels sacred. Friendliness fills the air: ALL ages and abilities are welcome here. The style of yoga practiced is Bahkti Flow, the yoga of love and devotion to the God of one’s own unique understanding. There’s no dogma involved; if you have devotion in your life, you know where to put your attention, whether it’s to a God, person, nature or anything else. The yoga classes are taught as vinyasa,  a flowing sequence of  poses that take practitioners deeper into the practice with time. Urban Flow’s classes emphasize the importance of dedicating the practice to others and welcoming love into the world. And that includes bringing love in with song and CHANTING. A huge highlight at Urban Flow – the chanting adds a special touch to each practice and makes it extremely powerful.  Invocations create a strong beat that leads the crowd in a vibrant harmony …. it really is a sight to be seen.

All of the instructors at Urban Flow are so talented and incredible its impossible not to fall in love with each one of them. From Pradeep Teotia and Austin Efurd, to Estee Fletter and Jennifer Jarrett – you are always guaranteed to enjoy your practice. But first you really must meet the father to them all,  owner and yoga guru, Rusty Wells.  The man GLOWS with life. He embodies so much happiness, peace, and contentment it is contagious. His strong voice sings yogis through each pose with a lighthearted approach that makes each moment more loveable than the last. Rusty’s classes are challenging, empowering, inspiring, and have been known to be life changing.

The studio operates on a donation based business. There are mats and towels available for a small fee and TONS of space to store your things and change.  Everything about this yoga haven is perfect.  When you go to Urban Flow you will fall in love and learn how to love with every breath.

Check  out Urban Flow on their website or watch this inspiring video:  http://www.youtube.com/watch?v=DQTP2oPyaR4

 

FLOW, BREATHE, LAUGH, AND LIVE – THANK YOU URBAN FLOW

FOR BEAUTIFUL YOGA IN SAN FRANCISCO!


Reader Request: Plant-Based Protein!

Q: I haven’t found animal products appetizing lately…. can you suggest alternatives to make sure I’m getting my protein requirement daily?

A: Whether or not you choose to completely eliminate animal products from your diet, it’s always important to MIX IT UP and get your nutritional needs from different sources. Fitness Trainer, Bob Harper recently shared his favorite plant-based protein picks. Below are a few of his favorites to help you POWER up your diet!

1. ALL kinds of beans (black, kidney, great northern, chick peas, black eyed peas, green peas, lentils, pinto beans, lima beans)
2. Tempeh
3. Seitan
4. Tofu
5. Veggie burger
6. Quinoa
7. Oatmeal
8. Brown rice
9. Whole wheat bread
10. Nuts
11. Peanut butter
12. Soy milk
13. Hemp Protein
14. Green Pea Protein
15. Brown Rice Protein
16. Vegan Protein Powder
17. Chlorella
18. Plenty of rich green leafy vegetables

How many of you readers already incorporate these into your diet? Feel free to share fun plant-based protein recipes or meal ideas. I’m always all ears 🙂

 

Send your fitness questions in! I’m always happy to help you on your way to a healthier, happier self 🙂

Fearless Fitness Weekly Update 11/21: Healthy Holiday Tips: Tis’ the Season to Stay FIT and Feel FABULOUS!

1.) Caroline Jordan Fitness THANKSGIVING Holiday Schedule November 21 – 27th:

Monday 11/22: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Tuesday 11/23: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Sports Stretch Club One Citigroup

Wednesday 11/24: 5:30pm Competition Core and 6pm Chisel’d EQUINOX. My Mom will be joining for class – come meet her and sweat with us!

Thursday 11/25: HAPPY THANKSGIVING!

Friday 11/26: 12pm Abs and 12:30pm Cycling EQUINOX . It may be hard to get motivated to sweat after your Turkey feast – but COME IN and I promise you won’t regret it!

Saturday 11/27: 10 am Chisel’d and 11am Cycling EQUINOX

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

STAY IN SHAPE this Holiday Season with PERSONAL TRAINING. Programs are carefully tailored to fit the unique fitness needs of each client and combined with lifestyle coaching for complete health and happiness. With constant support, encouragement, and guidance…. you CAN and WILL accomplish wellness and MAKE IT THROUGH THE HOLIDAYS FEELING YOUR BEST. Don’t wait till next year to be healthier: Contact Me for details.

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

2.) Fearless Fitness Tip Of the Week: Stay Fit this season with these TIPS!

The holidays are the happiest time of year. And also the heaviest. Research suggests that the average American will gain 1-2 pounds between Thanksgiving and the New Year. Holiday parties, stress, rich foods, and bad weather can lead to overeating and under exercising.

A few pounds may not seem that bad…but the problem is that many people never lose their holiday weight. Over a period of a few years, it can lead to an extra 5-10 pounds on the body. Believe it or not, it is possible to enjoy the holidays without the extra weight attached to it. Here are a few tips to help you stay fit this season without turning into a “grinch”.

1. Plan to stick with your fitness program over the holidays. “FAIL TO PLAN AND YOU PLAN TO FAIL.” Most people expect to “blow” their diet and skip weekly workouts over the holidays. They expect to eat more, to exercise less, and to gain weight to prove it. Not making an effort to stay in shape causes unnecessary holiday weight and the difficult New Years resolutions following it. Avoid this trap by simply planning to succeed. Set up positive expectations, goals, and a structured program to follow. You can plan to “stay in shape” over the holidays, simply by sticking to your program and expecting success!

2. Stick to a regular exercise program and a set schedule of workout appointments. No doubt about it, the holidays are hectic. The endless list of events, parties, shopping, cooking, and traveling makes it difficult to keep a set workout schedule. Plan workouts in advance – before holiday madness catches you unprepared and causes you to miss it. Anticipate what’s coming up and write it down all your workout appointments. Use a calendar, planner, or even text message reminder. Keep the workout date in clear view so you wont be able to forget it. By using simple time management skills you’ll be able to stick to your fitness.

3. Set a Fitness Goal. Don’t wait to make January 1st your goal setting date. People tend to avoid making health goals over the holiday because they don’t believe they’ll accomplish them. But studies on personal achievement have shown that you’ll usually reach 80% of the goals you put onto paper. So why wait? Goal setting should not come only during the New Year, it should be a continuous process that keeps your life moving forward. Register for a fun holiday run or seasonal fitness event at your health club. Start a walking group with your friends or plan a fitness event for charity. Don’t wait till January to be healthy. Make a health goal or two…and see where it takes you!

4. Give yourself permission to enjoy…in moderation! A few Christmas cookies wont kill you. But a few every day will. There’s no reason to deprive yourself of things you enjoy. Just be sure not to overindulge constantly. If you enjoy your favorite foods in moderation and keep a regular workout regimen, those few indulgences won’t end up on your waistline.

5. If you fall off the wagon – get right back ON! Many people mess up once and then think their entire diet is ruined. “I already cheated, it doesn’t matter now, I might as well keep pigging out.” This typical rationalization will keep your diet failing. Don’t let one small slip keep your diet derailed. Even if you fall completely away from your healthy goals, don’t beat yourself up. Just get right back on your program and remember, you’re only human!

6. Limit Alcohol. Avoid drinking too much alcohol at holiday parties, dinners, and events. It’s not simply about calories, but more about control. If you drink a lot you’ll be more tempted to make unhealthy diet decisions. You’re energy level and workouts wont benefit from alcohol intake either – its best to steer clear of the cocktails when possible. If you do drink during special occasions, enjoy in moderation. It’s ok to toast to the New Year, as long as you know when to put down the champagne bottle.

7. Be Portion Control Knowledgeable. Countless studies have proven deprivation diets don’t work. And there’s no reason to keep yourself from the special holiday treats you enjoy most. Portion control is the key to enjoying your favorite festive foods sensibly. Stick to smaller serving sizes to enjoy the special holiday foods you love most. Mix proper portions with a regular fitness routine and you wont end up heavier by the time the year comes to an end.

8. Eat Regular Meals and Don’t Get Desperate! The busy season will challenge you find time to eat regular meals. Going to an event or party starving only results in desperate diet decisions and overeating. Never “skip a meal to “save room” or go to a holiday party hungry. It’s best to eat light meals at regular times to maintain a normal appetite.

9. Manage Your Stress – DEEP BREATHS! Here’s my holiday stress management strategy: take THREE DEEP BREATHS between every event. On your way to work – three deep breaths. On your lunch break – three deep breaths. After your workout – three deep breaths. Before the holiday potluck – three deep breaths. Before bed – three deep breaths. Feel free to take more – but taking time throughout your day to SLOW DOWN and bring awareness to your breath will help you manage stress.

During the holiday season, you can and should enjoy it. However, taking a six-week vacation break from fitness and a healthy diet is not a good idea ANY time of year. Use these tips to keep you healthy, happy, and fit. Get to the New Year a little bit healthier – with these tips you’ll be a seasonal success!

3. FEARLESS FITNESS CHALLENGE of the week: Get your Healthy Holiday Game Plan READY.

I challenge you to be in better shape on January 1st than you are today! I challenge you to be healthier and more balanced in your concept of what it means to be “fit.” Why not step up your expectations to enjoy the holiday season while still reaching this fitness goal? Step your nutrition,your training, your daily movement, your motivation. What actions will you take to get you in better shape in a few months than you are today? It doesn’t mean saying “no” to every decorative cookie or never enjoying a glass of wine at a party. And this goal will look different for each individual (make your goals and expectations realistic for your where you are in life). Maybe it means making healthier choices in your normal routine and not letting your workouts continue to slip. Over the next few weeks, I’ll be posting workouts to try and tips to keep you moving and eating well. Expect good things, work towards good things, and see what will happen come January 1st, 2011!

Look ahead at your schedule and book fitness classes or training appointments into your planner. Plan to SUCCEED and you will INDEED!

I am here to support you in all your  holiday health goals. Lets celebrate this holiday with health, wellness, and vitality!

Thanks for everything and hope to see you this week for some THANKSGIVING workouts!

Caroline


Fearless Fitness Weekly Update 11/14: The Key to Longevity

1.) Caroline Jordan Fitness Schedule and Special Events November 14 – 20

Monday 11/15: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Tuesday 11/16: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Sports Stretch Club One Citigroup

Wednesday 11/17: 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Thursday 11/18: 12:30pm Cycling EQUINOX , Run Club 6pm lululemon athletica Grant Ave . Our new RUNNING AMBASSADOR Jan Allote will be leading run club. You absolutely NEED to meet her! You’ll walk away inspired to run strong and have fun. ENJOY!

Friday 11/19: 12pm Abs and 12:30pm Cycling EQUINOX .

Saturday 11/20: 10 am Chisel’d and 11am Cycling EQUINOX

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

STAY IN SHAPE this Holiday Season with PERSONAL TRAINING. Programs are carefully tailored to fit the unique fitness needs of each client and combined with lifestyle coaching for complete health and happiness. With constant support, encouragement, and guidance…. you CAN and WILL accomplish wellness and MAKE IT THROUGH THE HOLIDAYS FEELING YOUR BEST. Don’t wait till next year to be healthier: Contact Me for details.

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

2.) Fearless Fitness Tip Of the Week: The Key to longevity

“Getting older is the best thing that ever happened to me. I wake up every morning rejoicing that I’m still here with the opportunity to begin again and be better.” –  Oprah.

My mom will always be the #1 role model for me. Recently we celebrated her 55th birthday. At fifty-five she is healthy, happy, and full of vitality. Health, fitness, and living well have always been priorities for her and she has lived a balanced lifestyle. Her wellness goal has never been for  perfection but rather to celebrate being human. She finds joy in the simple things and lives for the moment. She rides her bike to work, strength trains, and loves regular arboretum walks. She shops at the farmers market, gardens, and cooks real, delicious food. She sings often, laughs a lot, and dances every second (  yes I was an embarrassed teen – but now I am in AWE of her vivacious personality). Never has she obsessed over her health or fitness. Instead,  her life is full of love, laughter, and forgiveness, and THAT is what has brought her to an ultimate state of wellness. Her bright skin, fit body, and big smile are all results of a life well lived – not a strict diet or fitness regimen.

After celebrating my mothers birthday I set a personal LIFETIME goal: To look like my mom when Im older. Not just physically (but yes mom you look great!) but spiritually as well. This simple goal has set in motion a personal “wellness revolution”. I’ve started wearing sunscreen. Drinking more water. Stretching often. Taking more time for family and friends. I’ve started going “easier on myself” and working towards better work-life balance. And I’m nowhere near perfect…. nor will I ever be, but setting this simple goal has made my decisions a little bit healthier daily.

As a fitness professional, I hear constant complaints over never being the right size, shape, or height. What if instead we could shift the focus towards LIVING a healthy life? To aim for better awareness, acceptance, and positive thoughts instead of worrying if your right bicep “just isnt small enough”? After all, the small stuff is all small stuff isnt it?  Your relationship with your body has everything to do with your relationship to life. When you get serious about honoring your body, everything in life shifts. By not focusing on the small stuff and aiming towards wellness you grow into a happier, healthier individual. SHIFT your focus from what your body looks like to what well-being feels like.  You’ll look better, live longer, and feel happier each day of your life.

When was the last time you look in the mirror and were grateful for the body you have and the life you live with it?

3. FEARLESS FITNESS CHALLENGE of the week: What do you want to look and feel like in 30 years?

Is longevity one of your goals? How do you work towards living a life that is long and FULL? How do you nourish your mind, body, and spirit? This week I challenge you to think about how you can work towards enjoying a healthy, happy life – and increasing your longevity simply by doing it.

Thanks again for being an amazing fearless fitness family. As always, if you have any questions or comments, feel free to email me. Hope to see you in class this week for a workout or two…. lets live LONG and prosper!

 

See you soon!

 

Caroline


Ferry Building San Francisco - Enjoying the day!

Shes always dancing and singing.... hmm I wonder who else does that? 😉

 

“It’s not the amount of years in Your Life….but the amount Of LIFE in your years!”

BEST OF THE BAY: Informed Body Pilates!

BEST OF THE BAY: Informed Body Pilates!

PILATES  has been a hot topic on the blog lately – and I continue to grow more in LOVE with it daily.  Pilates dramatically transforms the way your body looks, feels and performs. It builds strength without excess bulk, creating a sleek, toned body with slender thighs and a flat abdomen. It teaches body awareness, good posture and easy, graceful movement. Pilates improves flexibility, agility and economy of motion. It can even help alleviate back pain.

Professional dancers have known the benefits of Pilates for decades. Top athletes use it for strength, flexibility, and injury prevention. Hollywood celebrities and supermodels use it to maintain beautiful physiques.

A miracle? Not really. Developed from the rehabilitation techniques of Joseph Pilates. Pilates is a safe, sensible exercise system using a floor mat or equipment, that will help you look and feel your very best. No matter what your age or condition, it will work for you…..as long as you have a great instructor.

San Francisco’s Informed Body Pilates is THE destination for fabulous Pilates instruction. This popular Hayes Valley studio offers a complete menu of private, trio, and group classes; and is well known for providing premium Pilates that packs a powerful punch. In the loft-like space, soothing green walls and sunny windows create an ambiance of peace and happiness. Tastefully decorated and well equipped with props, reformers, spring boards, and cadillacs, Informed Body has everything needed for a blissful mind-body experience.

The studio’s weekly schedule allows you to sample creatively titled classes like: “Bend, Bitch & Burn”, “Booty Beauty”, or “Pilates Bar”. You can also enroll in 4-week series programs and commit to getting rid of your “muffin top” with a motivating group. Personal training, yoga, and kettlebell classes are another part of the unique client offerings. Instructors include some of San Francisco’s top talent. With staff like lululemon ambassador Katie McMahon, professional dancer Amber Zuckswert, and Personal Trainer Sara Ris, Informed Body is a collection of the city’s best.

I was lucky to schedule a session with business owner Jill Harris for a private Informed Body lesson. The studio’s great success is in part because Jill is simply fabulous. Charming and fun-loving, Jill’s personality will immediately inspire you to get moving. Our hour together was challenging, entertaining, and honestly mind blowing. The class was perfectly customized to fit my body’s needs and muscular imbalances. Jill’s hands-on approach and expert eyes helped me make each move both strong and satisfying. I finished our workout feeling empowered and completely addicted. Hate to tell you but if you have a Pilates lesson from Jill you will be too. Don’t say I didn’t warn you… I’ll see you at Informed Body Pilates Studio!

You can check out Informed Body online at: http://www.informedbody.com/index.html or give them a call at 415. 626. 1111 . Feel free to come to their studio with me at 389 Grove Street, San Francisco, CA 94102!


Informed Body Business Owner Jill Harris: Best Pilates Stuido in San Francisco!

Fearless Fitness Weekly Update 11/7: HARD CORE!

Equinox model and athlete, Jeremy Bloom: a three-time World Champion, won a record six straight World Cup Races, and was an All-American football player at the University of Colorado. That core does a lot more than look good!

HA – thought THAT photo would get your attention this week! 😉

1.) Caroline Jordan Fitness Schedule and Special Events November 7 – 13

Monday 11/8: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Tuesday 11/9: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Sports Stretch Club One Citigroup

Wednesday 11/10: 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Thursday 11/11: 12:30pm Cycling EQUINOX , Run Club 6pm lululemon athletica Grant Ave . Our new RUNNING AMBASSADOR Jan Allote will be leading run club. You absolutely NEED to meet her! You’ll walk away inspired to run strong and have fun. ENJOY!

Friday 11/12: 12pm Abs and 12:30pm Cycling EQUINOX .

Saturday 11/13: 10 am Chisel’d and 11am Cycling EQUINOX

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

ACHIEVE the results you want : PERSONAL TRAINING can help you do it. Programs are carefully tailored to fit the unique fitness needs of each client and combined with lifestyle coaching for complete health and happiness. With constant support, encouragement, and guidance…. you CAN and WILL accomplish wellness.  Don’t wait to be great: Contact Me for details.

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

2.) Fearless Fitness Tip Of the Week: CORE CONDITIONING

Fitness begins in the middle of your body. That’s also where it ends if your core isn’t strong and stable. Not only do the muscles in your torso defend your spine against unwanted movements – the twists and jolts that produce injuries – but they also enable the movements you do want. They are the linchpins that allow coordinated actions and generate 60 percent of the body’s overall power. Whether your goal is to be free of back pain or to improve sports performance, core conditioning can HELP you do it. Learn why having a strong core could benefit more than just your smashing good looks 😉

What exactly is CORE Training?

All of our movements originate from our core. With proper conditioning the core can be a strong foundation for us to move efficiently and injury free. Think the “6 pack” is the only core muscle you have? Think again. The “core” includes the rectus abdominus, internal obliques, external obliques, transverse abdominus and the erector spinae muscles of the torso. Core training involves any exercise that is focused on improving the strength and stability of these muscles. The core acts to produce force (ie. lifting), to stabilize the body to permit other muscles to produce force (ie. during running), and it’s also called upon to transfer energy (ie. during jumping). Core strength training differs from many traditional weight training routines by working both the lower back and abdominals in unison. All athletic movements incorporate the core in some way. Very few muscle groups are isolated. The whole body works as a unit and core strength training attempts to replicate this.

Hard Core benefits:

Core stability benefits EVERYBODY, no matter what age or ability. How can a strong core help YOU live better? Here’s a few reasons you should give your torso some training:

  • Reduced Back Pain: Lower back pain is typically caused by weak core muscles. Back pain and injuries result from muscular imbalances or weak hip flexors, hamstrings, abdominal and back muscles. With stronger muscles supporting the spine, pelvis, and shoulder joints the back can better handle the forces of rotation and compression that commonly lead to injury. Increase the strength of torso and you’ll no longer have an achy back plague you
  • Better Balance: Core exercises train the muscles in your lower back, pelvis, hips and abdomen to work together. This leads to better balance and stability, for sports and all daily activities. Most sports and other physical activities depend on the synergy of stable core muscles.
  • Improved Posture: Without strong abdominal muscles to support the spine, your posture will be a sad sight. Core conditioning helps to establish strength in the muscles that keep the spine neutral  and properly aligned.
  • Improved Performance: Whether your goal is to increase your speed or feel stronger during your daily activities, core strengthening will help you do it.

3.) Fearless Fitness Challenge of the Week: Build a Better Core

Aim to establish a regular core strengthing routine within your fitness program and benefit. Whats the best part about core training? It doesn’t require equipment or a gym membership! Test your core strength at home this week with my favorite core move, THE PLANK!

FEARLESS FITNESS CORE CHALLENGE: How strong is YOUR core?! You’ll need something straight, long, solid, and light like a broom handle or pipe. Assume a basic plank position with your weight resting on your forearms and toes. Your body should form a straight line from neck to ankles with your feet hip distance apart and elbows underneath your shoulders. Have a friend or trainer set the long pipe along your back, setting contact at three points: the back of your head, between your shoulder blades, and your tailbone. Hold that position. Stop if your body looses contact with the bar at any one of these points. If you can hold your position for 60 seconds, stop and rest for 2 minutes. Make it harder with a plank with your feet on a bench (you wont be able to use the bar in this option because it will slide off). Still too easy? With your feet on the floor, walk your arms forward so you’re elbows are underneath your eyes not your shoulders. If you can hold this one for 60 seconds, congratulations!

Below average core strength: You cant hold a basic plank for 60 seconds

Average core strength: You can hold a plank 60 seconds

Above average core strength: You can hold a plank for 60 seconds with your feet elevated on a bench

FIERCE core strength: You can hold a plank for 60 seconds with your arms extended forward.

Let me know which category you get…. lets all be fierce and fit! Remember the core provides stability for EVERYTHING – explosiveness, agility, and strength. Do a variety of drills every week to activate your core in different ways. Planks and side planks build endurance; V-ups, hanging leg raises, and hyperextensions build toughness;  bicycle crunches and russian twists boost rotational strength. Hold planks for as long as possible and aim for at least 10 to 20 reps of the other exercises.

If you’re game for more core strengthening, check out my nerdy free abs fitness video or come to one of my core classes this week listed on the schedule above. Whats YOUR favorite core move?

Jeremy Walton and I working our core with Keli Roberts on the BOSU dvd shoot.

On Camera CORE for BOSU dvd shoot. When keli roberts is your trainer you better WORK!

Thanks again for being an amazing fearless fitness family! As always if you have any comments or questions, feel free to email me 🙂 Have a beautiful week and I hope to see you for a HARD CORE workout soon!

Caroline

p.s. Fun photo for you…. Jersey Shore star Mike “The Situation” and I work it out with core training…. his abs are famous! Got to keep them in good shape 😉 Im not a fan of his new brand of Vodka (infused with protein) ha!

Reader Requests: How to prevent eating from STRESS!

Fearless Fitness Client READER REQUEST POST!

Q: When work gets really busy, I eat out of stress. Overeating, unhealthy meal choices, snacking….  I need support and help with this…. got any tips?

A: First of all be proud of yourself for asking for help – that is the hardest part! Overeating usually happens as a reaction to stress. When people get super busy they often feel as if they need to eat quickly – and dont take time to think about it. Before they know it they are halfway done with their meal and haven’t mentally been “there” for it. That or they forget to eat because they are too busy, end up FAMISHED and looking for anything to solve their starving hunger pains. They are desperate for food – and anything (healthy or not) will do. Shoveling food down so fast and feeling guilty about it afterward sucks – for your mental and physical health. Here are a few things that might help:

1. Before you decide on what to eat: STOP . Take a few minutes to sit and breathe. (seriously sounds silly – but it works!) Remember your nutrition and health goals. Write them down on paper if you need to. Think about what you are going to eat and why you want it.

2. PLAN AHEAD and EAT regular meals. This will prevent you from getting too hungry and becoming DESPERATE for food. Make a few minutes throughout the day to nourish yourself. Bring snacks and meals with you to work or have healthy restaurants on your speed dial list. By planning your daily menu ahead of time you wont be tempted to “take whatever you can get” when stress hits you.

3. Dont keep junk food around. When its not in your work/living space you wont be tempted to reach for it when stressed. And if you are busy you wont have time to go out and get it!

4. Brush your teeth after a satisfying meal. Not only will you have clean teeth – but your minty mouth will help keep you from reaching for after meal munchies when you are already full.

Remember, stress eating not a force beyond your control – just a dirty habit you need to let go.  You are in charge of your actions. Take control and stop stress from eating you into a unhealthy hole. With a little thinking and planning ahead – you can eat to relieve your stress and nourish your health and fitness. Hope this helps… remember you can always call me next time you are tempted to eat out of stress! 🙂

What about you FF readers? Any tips that help you eat well when work overwhelms you?

Here’s to breathing (and eating) easy!

Caroline