Fearless Fitness Weekly Update 2/ 27: Exercise Your Charity Muscle

1.) Caroline Jordan Fitness Schedule and Special Events February 28 – March 6th

Monday 2/28: *** SPECIAL EVENT: Please join me for my LAST class at the San Francisco Bay Club. This 45 min. ride starts at 12:05pm. Would love to share one more workout with Bay Club Members! See you there @ the San Francisco Bay Club. I am also teaching my regular evening classes monday… 5:30pm Competition Core and 6-645pm Chisel’d, 6:50-7:30pm Muscles On The Mat** EQUINOX

Tuesday 3/1: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Sports Stretch Club One Citigroup

Wednesday 3/2: 5:30-6:00pm Competition Core, 6-645pm Chisel’d, 6:50-7:30pm Muscles On The Mat, 7:30-7:45pm Sports Stretch EQUINOX

Thursday 3/3: 12:30pm Cycling EQUINOX .

Friday 3/4 : 12pm Abs and 12:30pm Cycling EQUINOX

Saturday 3/5: *** SPECIAL EVENT: CYCLE FOR SURVIVAL @ EQUINOX . Please see below for more details 🙂

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

Whats the SECRET to making  your fitness goals a reality?! Getting quality SUPPORT 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 achieve your wellness goals this year. . 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.

Fearless Fitness TIP of the Week: Exercise Your Charity Muscle

“All I can do is be the best in me that I can. And live life with some gusto. Giving back is a big part of that.” – Michelle Obama

Combining a charitable event with your fitness goals is a great way to stay motivated and contribute to the world. Fitness themed charity events are an awesome way to mix fitness and fundraising and connect to other active folks within the community. Here are my top FOUR reasons you should exercise for charity:

1. Be part of something bigger than yourself. By participating, you are joining hundreds and thousands of others who have the same goal of helping people—and that just feels good! Many participants would probably tell you that they wouldn’t have just signed up for a race on their own, but knowing they would be helping others motivated them to do so.

2. Be part of a team. Anyone who played sports in high school or college will tell you that when their “career” ended, one of the biggest things they missed was being a part of a team. Participating in an event with a charity group puts you on a team of other  runners, walkers,  cyclists, and fitness enthusiasts who have a united goal and purpose. You even get to wear the same shirts or jerseys in most cases. If you’ve always longed to be on a team, or miss the team energy, this is a great opportunity to get back to it!

3. Build special relationships. I believe NOTHING brings people closer than MOVING together. Sharing in the training experience and encouraging one another builds bonds and friendships that last long after the event is over. The group that SWEATS together stays together – by participating in a charity event, you’ll gain friendships that last forever 🙂

4. Get the tools you need to accomplish your goal. You may have had a lifelong dream of completing a marathon or even a triathlon, but there was one problem: You didn’t know how to train to get there. Groups like the Leukemia Society’s Team In Training provide coaches who will give you weekly schedules so you know exactly what to do and when to do it. They also provide other tips for training and fundraising. Their goal is for you to succeed in your event and fundraising and to have a great overall experience. There are even local groups with these teams that meet for weekly runs or walks.  Most charity fitness events provide you with all the tools you need to GET FIT while working towards your fundraising event.

How  do you get involved in a charity race? It works like this.

  1. A charity group identifies an event, such as a half or full marathon 5K or 10K run/walk, bike tour, or triathlon.
  2. The charity then recruits participants who agree to raise money for the charity and personally participate in the race itself.
  3. Participants typically pay a race entry fee (which can range from $10 to $40 on average). This money usually goes directly to the charity group, but also reserves a participant’s spot in the race.
  4. In the months or weeks leading up to the event, participants are asked to raise funds, and are often encouraged to meet a minimum fundraising goal, as set by the charity. Participants will ask their friends, family members, neighbors and co-workers to donate money to the cause on their behalf.
  5. In turn, the charitable organization often provides support, coaching, encouragement, and training to help participants reach not only their fundraising goals, but also the level of fitness necessary to participate in the race.

There are many charity fitness teams out there like the well-known Leukemia and Lymphoma Society’s Team In Training program, which offers various events all over the country. (If you have ever seen a lot of people in purple tank tops during televised marathons or races, those are the folks!). Theres also the  Tour de Cure bike ride for the American Diabetes Association, The AIDS LifeCycle, or the Cycle For Survival. With THOUSANDS of  races, causes, and fundraisers going on, you can ALWAYS find a way to get fit and give back.
A charity fitness event is a win-win scenario. But more accurately, it’s a “win-win-win” scenario! You win by completing a dream or fitness feat. The charity wins by receiving the funding they need to fulfill their mission. And the people helped by the charity win by benefiting from the research, services, education and support that the charity provides. How much better can it get?

Fearless Fitness CHALLENGE of the week: Get FIT to GIVE BACK to something.

The thought of walking a half marathon, running a marathon, completing a triathlon or event may seem challenging…. but it IS POSSIBLE. These organizations  give you the tools, coaching, and motivation you need to make it happen, no matter what your fitness level. (And trust me, there are people of all shapes, sizes, ages and fitness levels training and completing these events.) Why not go for it and do something you never thought possible? Choose a charity that is close to your heart, something you really believe in, and make your dream—and the dreams of others—come true!

Have you ever participated in a fitness fundraiser or charity? What was your experience?

As you know, this weekend I am riding in CYCLE FOR SURVIVAL at Equinox San Francisco.

This event will raise funds for pioneering research into rare cancers at Memorial Sloan-Kettering Cancer Center.

100 % of the money raised goes to the cause. Cycle  For Survival 2011 will be an incredibly inspiring event.

Through this fundraiser, we will have the opportunity to make a real difference in the lives of people affected by rare cancers.

If you’d like to help me and contribute to this AMAZING cause, please visit the link  to go to my fundraising page, where you can make a tax-deductible online donation.

Click here to visit my personal page.

Click here to view the team page for FEARLESS fitness San Francisco!

Click here to view the event page for Cycle San Francisco

Id like to also invite you to come out and join us at this INCREDIBLE event. We will need all the cheers we can get! Here are the details:

CYCLE FOR SURVIVAL.

Saturday March 5, 2011

10 AM – 2 PM

EQUINOX Fitness Club

301 Pine Street, San Francisco, CA

Thanks again for being an amazing FEARLESS fitness family! Hope to see you in class this week for a workout – or this weekend for our AMAZING fundraiser!

Caroline


MAKE A DIFFERENCE . CYCLE FOR SURVIVAL 2011 .

To My Fearless Fitness Family, 

On March 5th, I’m TEACHING and riding at Cycle for Survival at

EQUINOX San Francisco.

This event will raise funds for pioneering research into rare cancers at

Memorial Sloan-Kettering Cancer Center.

100 % of the money raised goes to the cause.

Cycle  For Survival 2011 will be an incredibly inspiring event.

Through this fundraiser, we will have the opportunity

to make a real difference in the lives of people affected by rare cancers.

I hope you’ll make a gift to support our ride against cancer.

In the past four years, Cycle for Survival has funded a total of 13 clinical trials

and studies at Memorial Sloan-Kettering,

paving the way for new treatment options for people battling rare forms of cancer.

Watch this VIDEO to see just how powerful  Cycle For Survival

Events have been in the past.

This progress – and the hope it brings to

countless patients and their families —

is made possible by the generosity of people like you.

The link below will bring you to my fundraising page,

where you can make a tax-deductible online donation.

Click here to visit my personal page.

Click here to view the team page for FEARLESS fitness San Francisco!

Click here to view the event page for Cycle San Francisco

Id like to also invite you to come out and join us at this INCREDIBLE event.

We will need all the cheers we can get! Here are the details:

CYCLE FOR SURVIVAL.

Saturday March 5, 2011

10 AM – 2 PM

EQUINOX Fitness Club

301 Pine Street, San Francisco, CA

THANK YOU for all of your support! Looking forward to March 5th!

With LOVE and GRATITUDE,


Caroline

Memorial Sloan-Kettering Cancer Center | 

1275 York Avenue, New York, NY 10065
www.cycleforsurvival.org |

Questions? Call 888-72-CYCLE |

cycleforsurvival@mskcc.org | Unsubscribe

Fearless Fitness Weekly Update 2/20: Tips to help you BREAK through a FITNESS PLATEAU

1.) Caroline Jordan Fitness Schedule and Special Events February 20 – February 26th

Monday 2/21: 12:05pm Cycling San Francisco Bay Club, 5:30pm Competition Core and 6-645pm Chisel’d, 6:50-7:30pm Muscles On The Mat** EQUINOX

Tuesday 2/22: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Sports Stretch Club One Citigroup

Wednesday 2/23: 5:30-6:00pm Competition Core, 6-645pm Chisel’d, 6:50-7:30pm Muscles On The Mat, 7:30-7:45pm Sports Stretch EQUINOX

Thursday 2/24: 12:30pm Cycling EQUINOX .

Friday 2/25 : 12pm Abs and 12:30pm Cycling EQUINOX

Saturday 2/26: 10 am Chisel’d and 11am Cycling EQUINOX

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

Whats the SECRET to making  your NEW YEARS resolutions a reality?! Getting quality SUPPORT 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 achieve your wellness goals this year. . 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.

Fearless Fitness TIP of the Week: Tips to help you BREAK through a Fitness Plateau !

The same workout routine may provide a sense of ease and security…but it can also lead to the dreaded fitness rut… and cause a training plateau that leaves you feeling STUCK. Exercisers often see quick fitness results and increased muscle strength when engaging in the same weekly workout routine. But after several weeks the regularity stops working.

They hit a plateau. A rut. And they give up.

When an exerciser performs the same workout routine week after week, the body adapts and grows more proficient. This phenomenon is known as the Exercise Plateau Effect and occurs when the body no longer responds to a certain stimulus because it becomes accustomed to it. This can be one of the most frustrating, yet inevitable consequences of routine (“the exact same”) workout programs. Plateau effects can derail any progress you hope to make in your fitness program and eventually lead to reversibility. When improvements from training begin to deteriorate and fitness levels decrease, it’s a sign your body is no longer reaping the benefits of your workouts. And when you’re no longer seeing results, it’s too easy to become bored with your workouts. Not only does hitting a plateau halts fitness gains and cause boredom, it can even end up being the reason you to give up on the gym. These few simple tips will help BREAK THROUGH the dreaded plateau, so you’ll always be able to benefit reap the benefits and rewards of regular physical activity.

You’re body has been waiting long enough for you to MIX it up! Follow these tips to push past the Exercise Plateau Effect, see results, and bring the fun back into your workouts.

Mix It Up: Add Variety to Your workouts. If you have your weekly workout routine memorized, it’s time to add some spice to your fitness. Variety is a crucial element in fighting exercise plateaus and preventing you (and your body) from boredom or injuries. If you habitually run on the treadmill every morning, try running on an incline. Better yet, take fitness class or try a new workout. Enroll in an outdoor boot camp, sample spinning, jump in the pool, or get bendy in yoga. If you normally use machines for strength training, pick up dumbbells instead. Surprise yourself by discovering the different muscles activated in a leg press machine versus a free weight squat. There are hundreds and thousands of ways to work your muscles. Why limit yourself to one?

Duration. Vary how long your workout sessions last. Instead of doing a solid 45 minutes every day, try doing 30 minutes one day and 60 the next, for an average of 45 minutes. This way, you aren’t adding in an additional “net” amount of exercise, but are shaking things up to stop cruise control from kicking in. Better yet, try to shorten your workouts and increase the intensity.

Frequency. Every week change the frequency of your workouts. Try to add in an extra day of cardio, weight training, yoga, or Pilates. Or if you workout almost every day, add in an extra day of rest. You could be overtraining and your body isn’t seeing results simply because its trying to keep up with entirely too many workouts. Remember, it’s during times of rest that the body can recover and grow back leaner and stronger.

Intensity. Be sure to vary the level of difficulty of your workout. There’s no reason to workout insanely hard every day. In fact, it might cause your plateau and bring about overuse injuries. Your body will get used to whatever routine you put it in, whether it’s coasting on the bike or doing full-out sprints on the treadmill. Make sure to constantly keep your body guessing by alternating your workout intensities.

You can’t train yourself out of a bad diet. Eat right and benefit. Nutrition is the key component to getting the lean and fit body you want. Even if you do everything right with your exercise program (adding variety, monitoring intensity, being consistent, etc) you’ll never benefit without a healthy, well-balanced diet. Poor eating habits prevent your body from reaching its full potential. Unfortunately, exercising wont make you invincible from the negative effects of eating JUNK. Unhealthy eating will stunt your progress and make it incredibly difficult to achieve your goals. Eat well, watch your portion sizes, and give your nutrition (and body) a boost!

Write it DOWN! Track Your Workouts. An exercise log can be a helpful tool to track progress and keep you on the right track. Every week, record your daily workout exercises, duration, weight, sets, and reps. Write notes about intensity levels, what you need to work on, how you felt, etc. Plan out your schedule and make sure to balance your program with cardio, strength, and flexibility workouts. Your exercise log will help you make sure your not overtraining and constantly challenging your body with new weekly workout routines.

Fearless Fitness Challenge of the Week: SPICE it up ALREADY!

If your body hasn’t changed in months, it’s time to take a different approach. Step out of your comfort zone and try something new. It’s easy to make small changes and bust out of a workout plateau. Change creates change. Anything you can do to spice things up will help you benefit from your workouts and break through your workout rut. Combine a challenging exercise program with healthy eating and you’ll be on your way to a stronger body!

This week, I challenge you to SPICE UP your workouts. Take a new class, jump in the pool, or play around outside… you’re body will LOVE YOU for it!!

As always, I am here to support you in all your fitness goals. Thanks for being an amazing fitness family… cant wait to share a workout soon!

Caroline

CELEBRATE Valentines Day With These Treats!

Wanted to share these Healthy Valentines Treats with you to help you celebrate the “day of love” in style. I am a BIG believer in balance…. this February 14th indulge a bit! Spend some time with your loved ones, treat yourself to your favorite workout, and enjoy a sweet treat or festive drink. Holidays were created to remind us to CELEBRATE life – Have a great time today and Happy Valentines Day to You ALL!

Healthy Valentine’s Day Cupcakes!

Combine dry ingredients…

  • 1/2 cup whole wheat flour
  • 1/2 cup vanilla whey or organic rice protein powder 😉
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp sea salt
  • 1/3 cup organic sugar
  • 3 tbs natural stevia powder… or 6 packets of stevia natural sweetener

Add one at a time to dry mix with a whisk…

  • 2 egg whites
  • 3 tbsp canola oil
  • 1/2 cup nonfat plain organic Greek yogurt (this will add moisture)
  • 3 tsp vanilla extract

** to make chocolate cupcakes, add 2 tbsp unsweetened cocoa powder and replace vanilla protein powder with chocolate powder.

Spray olive oil cooking pam on paper liners in cupcake pan.  Pour mix in no more than 1/2 to 3/4 full (do not overfill).  We like using mini cupcake trays too! Bake for 14-17 minutes or until middle is cooked (use a tooth pick and make sure it comes out dry when you test them).  Let cool before you frost them 🙂

Valentines Frosting

Whip together…

  • 1 cup organic light cream cheese
  • 2 tbs plain low fat Greek yogurt
  • 2 tsp vanilla extract
  • 1/2 cup organic powdered sugar
  • 1/4 cup stevia powder
  • You can crush raspberries to make the frosting pink too!

***A FUN FITNESS TIP!! Try adding  vanilla protein powder to the cupcake batter and frosting.

  • Protein powder makes the cupcakes lower carb and much more like a vanilla cupcake  🙂
  • I also like chocolate protein powder in place of 1/4 of the powdered sugar in our frosting.

chocolate_strawberryDark Chocolate Covered Strawberries!

This is a lot of fun to do with your partner 🙂 or friends.  All you will need is fresh strawberries, organic dark chocolate chips and no sugar added coconut flakes.  Fill a pot with the chocolate chips and cook on the lowest heat!  Be careful because chocolate burns very easily and you will need to continually mix.  After dipping the strawberries, cover with toppings.  You can also crush almonds or drizzle white chocolate on them.  Have fun 😉

cupid-cocktail

Cupid Cocktail!

This cocktail looks amazing… you can call  it a lava lamp of love!  The pomegranates float around with the bubbles in the champagne.  Just watching it puts you in a trance  😉

  • Champagne
  • Splash of organic pomegranate juice
  • Spoon full of fresh pomegranate seeds

Sparkling Pink Heart Martini

  • 1/3 part of organic ginger-ale ( found it at  Whole Foods)
  • 1/3 part fresh squeezed lemonade with a splash of cranberry juice to make it pink
  • 1/3 part vodka

These recipes thanks to the Ladies over at ToneItUp.com – Enjoy and HAPPY valentines Day!


Heres to Your HEART Health!

HEART HEALTH!

What’s the most important muscle you should think about keeping in great shape? No… it’s not your 6 pack. It’s YOUR HEART. “Over 800,000 Americans died from heart attacks and other cardiac illnesses last year,” reports preventive cardiologist Lori Mosca, MD, founder of Columbia University Medical Center’s Preventive Cardiology Program. “Sadly but most of these deaths, at least four out of five, were preventable.” Even if you are genetically predispositioned for heart disease, you can cut your risks dramatically by pursuing a heart healthy lifestyle. Take these few key tips from heart experts to keep your heart in great shape for the rest of your life.

GET moving

Regular exercise is a must for keeping your heart in good condition. But you don’t need to spend hours at the gym to do it. Getting the exercise your heart needs is easier than it sounds. If you’re not overweight, just 30 minutes of moderate physical activity five or more times a week is all you need to maintain your heart’s health. Cramped for time? Even15 minutes in the morning and 15 minutes at night is fine! Not only will exercise help you keep your heart in good shape, it will also help you control your blood pressure, prevent diabetes, and maintain healthy cholesterol levels. What form of exercise you choose to do isn’t important… just GET moving to improve your heart’s health!

Eat Right

A well balanced diet is KEY to keeping your heart healthy. Don’t get confused by fad diets and the media’s mixed messages about “good” and “bad” foods for your heart.  It’s easy to eat smart if you follow national guidelines from accredited organizations like the American Heart Association. These experts recommend a diet rich in vegetables, fruits, fiber, and whole grains for optimal heart health. They advise Americans to watch out for saturated fat, trans fat, and cholesterol. It’s best to moderate your diet so that only 30% of your daily calories come from these fat sources. An easy way to make sure that your diet is rich in fruits, vegetables, fiber, and low in saturated fats, is to divide your plate at each meal. Try a balanced dish of half vegetables, 1/4 high-quality protein (like legumes — terrific sources of protein and great for a healthy heart!), and 1/4 for fish or a lean meat.  Also be careful to watch your SALT intake and limit how much salt you shake onto your plate. Eating a heart healthy diet is simple when you eat whole, balanced, meals! Follow these basic tips and your diet will be full of the healthy nutrients your heart will fall in love with.

Stress Less

Chronic stress can place a lot of damage on your healthy body and put you at a huge risk for heart illnesses. Stress brings about physical, mental, and emotional strain that can cause a lot of pain to the heart. Chronic stress can increase the heart rate and the rate of blood flow causing high blood pressure. It is best to manage your stress and try to live a balanced lifestyle. Make sure to exercise,  eat a healthy diet, and get enough sleep to keep stress from affecting your heart!

No Ifs, Ands Or BUTTS!

The single most dangerous thing you can do for your heart is smoke. Not only does cigarette smoking increase your risk for heart disease, it also increases blood pressure, the tendency for blood clotting, and decreases levels the healthy HDL cholesterol. A “pack a day” smoker has more than twice the risk of a heart attack than someone who doesn’t smoke. If quitting cold turkey sounds scary, start small by cutting back a little. Even eliminating one cigarette a day can make a difference. Begin with one less cigarette a day and keep going till you’ve quit entirely.

The good news? Once you’ve quit it wont take long for your heart to get back at it. “Twenty minutes after your last cigarette, your heart rate and blood pressure drop.” Says Mosca. “Two weeks to three months later, your circulation and lung function improve. Just one year after quitting, your excess risk of coronary heart disease is just half that of a smoker’s.” Give up the smoking habit and get your strong heart back!

Achieve a Healthy Weight

While a number on a scale is certainly subjective, carrying extra weight is a major risk factor for heart disease, especially if you carry your weight in your midsection. The National Heart, Lung, and Blood Institute explains even losing just 5% of your body weight can lower your risk for heart disease. Click HERE for my top ten tips on a healthy, happy weight. 

Pass on the Salt:

Be mindful of sodium — a main culprit in processed and packaged foods — that can contribute to high blood pressure, a heart disease risk factor. Instead, flavor foods with fresh herbs and spices; adding antioxidants instead of salt.

Know your Family Tree

Unfortunately there are risk factors for heart disease that you can’t control. Family history and your genetics play a huge role in what health conditions you may be at risk for. Families can share a predisposition to heart disease both because they have shared genes and a shared lifestyle. Sure you got your genes from mom and dad… but you were also influenced by their fitness and nutritional habits. The most important thing to understand about a healthy heart is that many of the factors that put you at risk for disease lie within your power to control.  You may have inherited a family history of heart disease, but you can still do your best to manage your diet and stay active to keep your other risk factors low.  Just remember, you can do something about your risk: genetics is not destiny. Eat right, stay active, and visit your doctor for regular checkups.

The number one killer in America today is a disease that can be prevented. Don’t let heart disease come between you and healthy living! Develop a heart healthy wellness plan that keeps your heart in top shape. Focus on eating a healthy diet, exercising, quitting smoking, and stressing less. And be sure to visit your doctor for regular check-ups. You CAN prevent heart disease with these tips on living heart healthy!

Is YOUR heart STRONG or a ticking time bomb? Find out by taking this quick ONLINE QUIZ . for a heart risk assessment!

I challenge you to focus on fitness as a way to keep your HEART HEALTHY…. instead of a way to look hot in your skinny jeans. How do you take care of your heart with your fitness routine? Are you cooking something HEART HEALTHY for the menu tonight? 

Sending my LOVE to you all for a happy and HEALTHY Heart 🙂

Caroline

BODY CONFIDENCE!

Build your BODY CONFIDENCE!

On my recent trip to Boulder Colorado, my roommate and I had a long, late night chat on body confidence. I was complaining about being small. She wasn’t happy with her curves. You hear it every day… “THE OTHER SIDE OF THE GRASS IS GREENER”. HOW can we stop complaining, comparing, and learn to LOVE instead? It will take some work…. but there are lots of ways to strengthen your body confidence. We all struggle with body hangups that hurt our self image. These insecurities can prevent you from reaching your goals and living a life you love. Our long conversation really got me thinking…how might be able to give my friends and fitness community a body image “boost”? We could all use a little work on our body confidence and self acceptance… here are my TOP ten tips to help you feel fabulous about yourself.

1. Stand Tall and ROCK your posture! Whats one way to feel more confident throughout your day? Walk tall – stand up straight and PROUD of your body. Draw the shoulders back, tighten your abs and walk with confidence. The world is your runway…. OWN IT.

2. Forget perfect. It doesn’t exist. Strive to create the healthiest version of the body you have…and to be content with it.

3. Focus on what you’re good at. So many of us focus on our weaknesses instead of celebrating our strengths. Each day recognize yourself for a job well done, whether it be rocking a presentation at work, kicking butt in a Spin class, being there for a best friend or cooking a healthy dinner. We are good at so many things, take the time to FOCUS on it!

4. Silence the devil on your shoulder. Do you talk to yourself like you would a best friend? So many people have negative self talk and don’t even realize it! If you have a negative Nancy on your shoulder all day and every day, tell her to shut UP. Practice replacing negative thoughts with positive ones.

5. Stop the comparison trap. Comparison is natural and normal. After all, how would we know hot from cold? But, when it comes to comparing your size, weight, paycheck, car, house, etc., to someone else, it can get to be pretty detrimental to your happiness because you simply can’t be the best at everything. When you find yourself comparing your this or that to someone else’s this or that, stop and think about what you do have–not what you think someone else has. Instead, take a moment to BE GRATEFUL for what you have. Attitude of gratitude works magic 🙂

6. Be present. We all spend so much time focusing on what happened years ago or what will happen in a few months. Be here. Be now. Love what you have right now.

7. Act positive. So you don’t like your thighs. GET OVER IT. You have a whole body that you can love–from your eyes to your strong arms to your feet that keep you going mile after mile. When it comes to loving your body, learn to see the glass as half full and love your “flaws”.

8. Take three deep breaths. Whenever you’re having a bad body-image day, take a moment to PAUSE and take a few deep breaths. Nobody feels positive every single day. But it’s all too easy to let a negative day become a negative week or a negative month. If you’re having a bad day, try reminding yourself that you’ll likely feel differently tomorrow. As my mom says, “This too shall pass.” Take a few breaths, focus on how you feel and what you can do today to be healthy. Inhale the positive…. EXHALE the negative.

9. Do something active. There’s nothing like MOVEMENT to make you feel  110% fabulous. A workout (even a short one) will  get the happy endorphins going and help you feel better about yourself in no time.

10. Smile! Studies show that when you smile,  you actually trick your brain into feeling happier. So when in doubt, or when you feel uncomfortable with your body, smile. That frown turned upside down can do wonders and make you feel instantly better.

11. Respect your body by treating it well. Healthy foods, good sleep and regular exercise are gifts we can give to our bodies every day, no matter how we feel about them or what we wish for them. As we treat ourselves better, we start to feel better and it often quickly becomes a positive cycle: The better we treat our bodies, the better we feel about them. The better we feel about our bodies, the better we want to treat them.

How would you describe your body confidence? What are your tips for CELEBRATING the body you’ve got?

Fearless Fitness Challenge of the Week: Strengthen Your Body Confidence!!

This week I want you to focus on strengthening your BODY CONFIDENCE.  I challenge you to  turn off inner critical dialogue.  I challenge you to focus on YOUR strengths to gain more confidence, self-awareness, and self-acceptance.  I want you to enjoy, celebrate, explore, play, love, and appreciate your unique body and savor how good it feels to move your body every day. What are different ways you can give your body confidence a workout this week? This week – how will you love your body?

Need some help getting started? Check out the 20 Ways to Love Your Body” from National Eating Disorders Association (NEDA; a pdf file).

An awesome list to start you off…. I hope to see you in class this week STRUTTING YOUR STUFF!

Also included in this post…. My favorite NIKE ADS on body confidence. If you had a nike ad to celebrate your body what would it say? Im thinking mine starts “My body is small…. and PACKED WITH POWER.” 🙂


Thanks for being an amazing fitness family. Looking forward to another week of FUN and FITNESS with you!

Caroline