Words That Matter: The Crossroads.

 

I am a believer in the power of WORDS. I wanted to start sharing some of my favorite quotes on the blog. This weekend with Sokenbicha Tea and Mallika Chopra reminded me how powerful meditation and setting strong life intentions can be.  I hope these words inspire you to take a moment out of your busy day to meditate, reflect, and work towards living your BEST life.

 

Words That Matter: “The Crossroads”

“What I know for sure is that no matter where you stand right now – on a hilltop, in a gutter, at a crossroads, in a rut – you need to give yourself the best you have to offer in this moment. This is it. Rather than depleting yourself with judgements about what you haven’t done, who you could have become, why you haven’t moved faster, or what you should have changed, redirect that energy toward the next big push – the one that takes you from enough to better. The one that takes you from adequate to extraordinary. The one that helps you rise up from a low moment and reach for your personal best.” – Oprah.

 

Today’s quote really speaks to me right now. I feel that I am at a crossroads in my career and its time to start making some changes for success, stability, peace, and personal happiness. Time to work on reaching all my goals. Time to challenge myself to think outside of the box, step it UP, and take it to the next level. My game face is on and Im ready to ROCK. Bring IT life – Im gonna give you ALL I’ve got!

 

Does today’s quote speak to you? Leave your thoughts and reflections in the comments section below 🙂 

Finding my Serenity in the Sunshine with Sokenbicha Tea!

Ready to find our Serenity with Sokenbicha Tea!

“Seren-i-Tea in the Square” was hosted by Sokenbicha Tea, Japan’s leading tea brand that is exclusively sold at Whole Foods markets nationwide. On Saturday June 25th, over 300 people joined together in Union Square to meditate, practice yoga, and find serenity in the San Francisco sunshine.

Rolling out the mats for our afternoon of BLISS!

I was lucky to be invited as a VIP guest to the event and was allowed to bring nine friends with me. When we got to the registration table, we received  AWESOME VIP gift bags filled to the brim with goodies. Each navy tote contained: a yoga mat and carry bag, a designer scarf, all natural sunscreen and lotion, Sokenbicha tea, Pop Chip Samples, and a Whole Foods gift card for $50. Needless to say we had found our inner peace even BEFORE the event started! 😉

SWEET!

Our afternoon was kicked off to a GREAT start with strong tribal beats  of Taiko Drummers. Guests rolled out their bright blue Sokenbicha yoga mats and settled into the sunshine to the drumming rhythm. Union Square quickly became a SEA of bright blue mats, spandex, and excited guests.

At 12:45, the drumming came to a stop and Mallika Chopra, founder of Intent.com and daughter of famed health guru Deepak Chopra, stepped onto the stage. Gracefully she sat down and began meditating without saying a world. This immediately signaled us all to shut up, sit down, take DEEP breaths, and experience.

300 people sitting in silence in the middle of Union Square. I could feel the sunlight on my face, a cool san francisco breeze, and the energy of a powerful moment shared among many . It was a memorable experience I’ll never let go.  BEAUTIFUL.

At the end of 10 minutes Mallika guided us back into reality with soft words and slow breaths. She then gave an  inspiring keynote speech on the purpose and power of meditation and on setting strong life INTENTIONS. Her talk reminded us all to celebrate the meaningful things in life. To live each day with mindfulness, gratitude, intention, and grace.

Mallika then introduced us to several elementary school students – all who were involved with “Headstand” and “Off the Mat, Into the World®”, the nonprofit partners who participated in the event. These two charities make a significant impact in San Francisco by educating people about the transformational and healing power of yoga. These innovative organizations bring stress reduction techniques and yoga to youth in economically disadvantaged communities. A few of the kids involved with the Headstand program got up on stage and talked about the impact yoga has had on their lives. Many named their favorite poses,

"My favorite pose is cobra because I like opening my heart towards the sky" - Sherri, age 8

The coolest part was that for every attendee that afternoon, Sokenbicha donated $5 to Headstand and Off the Mat, Into the World®. It was nice to know our sunny, luxurious afternoon in the square also benefitted those that needed YOGA. ( Warm fuzzy feeling anyone?)

The children introduced our next event guest, Stephanie Snyder. Stephanie is one of my ALL TIME FAVORITE San Francisco yoga instructors. Her teaching style is unique, challenging, and creative – filled with powerful words, philosophy, and heart-felt humor. She has the ability to teach hundreds – yet still touch every individual on a personal level. Stephanie is a truly exceptional talent, whom I wholeheartedly believe can turn anyone “on” to the power of yoga.

Sun Salutations in the Fresh Air = BLISSFUL

Stephanie led us through a brief sun salutation flow together in the square. It felt SO good to move in that space with everybody. Our practice ended with Shavasana in the warm sunshine…. now THATS what I call a GOOD time!

All Smiles and Downward Dogs

After working up a sweat from the yoga practice in the warm weather, we were invited to refresh ourselves with endless samples of Sokenbicha Tea and Pop Chips. I was excited to FINALLY try this tea after learning so much about it.  I tried ALL five flavors of Sokenbicha…. I was a thirsty yogi!

I tried:

  • Revive (Wood), a crisp oolong tea blend infused with pomegranate and raspberry notes, black tea and rose hips
  • Defend (Water), a mild oolong tea blend with guava leaves and ginseng
  • Purify (Fire), an aromatic green tea blend with chamomile and aloe
  • Shape (Earth), a bold barley tea blend with peach flower notes, pu’er and green teas
  • Skin (Metal), a full-bodied barley tea blend with cinnamon and ginger

All five flavors - had to taste the Rainbow!

Im not usually a “bottled tea” drinker – I typically drink HOT tea in the foggy San Francisco weather. But I was surprised by all of the Sokenbicha teas. They were light, refreshing, and had a perfect balance of flavor that wasn’t overwhelming. My favorites were the sweeter flavors: Revive and Shape. I must have an “Earthy” taste!

We spent the rest of the afternoon in the sunny square enjoying tea and taking pictures. It was blissful.

Sharing sunshine with one of my favorite yoga instructors: Erika Hollister

Even my MOM came out for the event! "What a wonderful day! I loved being in the middle of that busy, frantic Union Square and meditating with Mallika Chopra. The sirens, city bustle noise seemed to quite down and I'm sure that some passerbys were inspired to embrace silence amid the city chaos."I LOVE YOU MOM!

With VIP guest, Laura. "Thanks to YOU, Caroline! It was a fun event! I particularly enjoyed the group meditation because I have never been a part of meditation that includes hundreds of people around the world--all focused on the same peaceful introspection at the same time. Very cool!"

With VIP guest Kristine. Read about her experience with Sokenbicha HERE.

With VIP guest Buddy. "It was a GREAT time! Exactly what i needed. THANK YOU!"

VIP Kateri and I.

VIP with my good friend ABBY!!

With VIP Amy, "Thanks again for such a cool experience! I had a wonderful time! Meditating in a group in the middle of Union Square was such a unique experience! Mallika and Stephine did an amazing group creating calm in the middle of a ton of chaos! It was such perfect weather and so convenient having yummy tea to help beat the heat. "

Special VIP (and AMAZING website designer!) Melissa Kelly "Doing yoga in Union Square was definitely a unique experience that I really enjoyed. It was so great out in the sun; I'm glad they gave us sunscreen. It put me in such a great mood, and I felt great all day."

VIP with Soodie and Buddy. Great time with you both!


I feel so lucky to have had the chance to participate in such a wonderful event. SENDING A BIG THANK YOU to Sokenbicha, Mallika Chopra, and Stephanie Snyder for hosting us and providing such a unique and powerful experience. Hope someday we meet again to share yoga, tea, and PEACE in the sunshine!!

With Gratitude and love to ALL of you,

Caroline

Medicine Ball Madness!

Fearless Fitness Tip Of the Week: Do you need to be a doctor for that?

A medicine ball is a weighted ball, usually between 4-12 pounds, that you can use in your exercise routine. Due to its weight and shape, it requires a lot of coordination, strength, and stamina to keep under control. The medicine ball is one of the oldest pieces of fitness equipment still used for training today. The ball has been a favorite training toy  among athletes and warriors for over 3,000 years. Medicine Balls were even used by Egyptians, Roman gladiators, and the Greek Spartans in ancient times! Nowadays, you can find med balls in use among Olympic athletes, the first lady of the United States, as well as in most gyms across the country.

MEDICINE BALL BENEFITS

  • Functional Strength — The medicine Ball is one of the most effective tools to train all of the muscle groups in your body, especially the important stabilizing muscles that work together for functional strength. This is a huge athletic advantage and isolation lifting does not provide this. Over time, your body will learn to become more efficient (use less energy) because it learns what muscles are needed to work together during certain movements with the ball. When a medicine ball is thrown to you, the path it travels is not exactly known. Therefore, when you catch it, you have to use different muscle groups to balance your body and control the ball. Each repetition is not exactly the same as the last because it is hard to throw, move, or catch a medicine ball the exact same way each time. This trains your body’s muscles to react faster to handle the heavy load in a natural way.
  • FUNCTIONAL STRENGTH FOR ENDORPHIN JUNKIES. Click on the link to read how medicine balls can be used to improve performance in endurance athletes.
  • Versatility — Exercises can be tailored for specific sports or movements. Medicine balls can be used on a spectrum from rehabilitation training to plyometric training.
  • Inexpensive and Accessible — To use the medicine balls, you do not need to purchase expensive or complicated equipment. Many times, you can buy a new med ball for around $20. Most gyms and clubs have an array of different medicine balls to choose from. Ask the floor trainer to point you in the right direction!

Fearless Fitness Challenge of the Week: Medicine Ball Madness!

MEDICINE BALL EXERCISES

You can do a TON of exercises with the ball. Squats, lunges, woodchops… anything is possible and will challenge your body in a different way than regular weight training. Your challenge this week is to explore different ways to workout with the medicine ball. Come up with THREE of your favorite exercises – how can you use the medicine call to challenge YOUR body? Here’s my FAVORITE functional core circuit using a medicine ball… can you handle it?

Do you currently use medicine balls? What is YOUR favorite med ball exercise?

We will be using the medicine ball in class this week…. come and get ready to BRING IT!

 

A few other things you WANT to check out this week:

Keep your eyes open this week for a recap blog post on my weekend with Seren-i-Tea in Union Square. Lots of fun photos from our fun time in the sun together!
Have a great week and I’ll see you soon for another awesome workout!
Caroline

Reader Request: The Great Abs Debate – Whats YOUR take?

THE PLANK. My favorite core move you can take with you ANYWHERE!

I teach a LOT of core training classes and this question comes up weekly:

“How many days a week should I work my Abs for the best results?”

The summer season brings up this question a LOT… so I thought it was time for a Reader’s Request post!

The GREAT ABS DEBATE: Whats YOUR take?

Depending on where you get your exercise info from, you’ve likely heard one of two things: Either that you should be working your abdominals every day or that you should treat them as every other muscle group, leaving at least 48 hours’ rest between workouts. Fitness professional and Ab training ROCKSTAR, Jake Nash (BSME, CSCS, and author of The Thinking Person’s Guide to Fitness) gives us his opinion on the never-ending abs question,

“The core muscles are unlike most other muscles of the body in that they are active MOST of the time. Relaxing these muscles can be as slowly destructive as an office worker who continually slouches at his or her computer, or as catastrophic as a boxer who relaxes his or her midsection just as a punch arrives. What this tells us is that these muscles are made to be utilized on a much more consistent basis than other muscles. Hence, it follows that they should also be worked with much greater frequency, although at lower loads. So yes, while there are certainly individuals who can do quite well with infrequent core training, for most of my clients, dividing their abs training throughout each and every workout is usually the best option.”

Whats my top tip for quality ab training? Do your core work at the BEGINNING of your workout instead of leaving it until the end. That way you’ll have the energy to perform each ab exercise with QUALITY and energy…. and you wont be tempted to skip out on it early. Remember when it comes to fitness – quality trumps quantity and anything you do is better than nothing. Make time for a few powerful core moves a day and you’ll be on your way to a stronger body 🙂

CHIME IN: Do you work your abs every day or do you target them one day per week? What are your TOP tips for quality core training?

You know that core training should be a cornerstone of your six-pack plan but finding time can be a challenge. Check out my most recent ab workout, you dont need any equipment and you can take it with you anywhere! A cut core in 8 minutes?! BRING IT.

I post workout videos on YouTube A LOT! Dont want to miss a workout? Get them sent directly to your inbox by subscribing to my YouTube Channel. 

A THICK SKIN. Do you have one?

Recently an anonymous writer went onto Yelp and wrote a review for my business. Their review RIPPED ME APART. My fitness classes and personality were attacked on the internet. They called me names, harshly criticized my physical appearance, and belittled me in every way possible.

I dont expect everyone to come to my fitness classes and have a great time. Not everyone will like me or what I have to offer – and thats OK. There are a lot of other fitness professionals in the industry that can provide  a different spin on exercise and healthy living. I am always open to constructive criticism and feedback to improve myself or my business. But to be criticized in such a cruel way on the internet was upsetting. Im not perfect, nor do I expect myself to be. But I cant pretend that someone opening a yelp account just to TEAR ME DOWN didnt hurt. I am HUMAN after all. 

It is said that in-order to “survive” in the fitness industry you need a “thick skin”. This industry requires CONFIDENCE and falling prey to self doubt only hurts you and your goals. I’ve spent the past few days reflecting on what was said – trying not to let it get “under my skin”, trying to let it go instead. But its HARD. All I can do is commit to being my  best, to continually work on improving myself, to staying positive, and to always work on treating other people with kindness. The quote below contains a new personal goal, “Give the world the best you have and you may get hurt. Give the world the best you have anyway.”

Do. Good. Anyway

“People are unreasonable, illogical, and self-centered. Love them anyway.
If you do good, people may accuse you of selfish motives. Do good anyway.

If you are successful, you may win false friends and true enemies. Succeed anyway.

The good you do today may be forgotten tomorrow. Do good anyway.

Honesty and transparency make you vulnerable. Be honest and transparent anyway.

What you spend years building may be destroyed overnight. Build anyway.

People who really want help may attack you if you help them. Help them anyway.

Give the world the best you have and you may get hurt. Give the world your best anyway.”

~Mother Teresa
Does a thick skin come easily to you? What are your tips for believing in yourself when others choose to knock you down?

Fearless Fitness Weekly Update : The VIPER Challenge!


Caroline Jordan Fitness Schedule and Special Events June 19-25:

HEADS UP! I am teaching TWO new classes this week. Come check out VIPER Training with me at EQUINOX San Francisco. What the heck is the VIPER? Check out this video.
Monday 6/20: 5:30pm Competition Core and 6-645pm Chisel’d, *** NEW CLASS 6:50-7:15pm VIPER EQUINOX

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

Wednesday 6/22: *** NEW CLASS 5:30-6:00pm VIPER, 6-630pm Chisel’d, 630-7pm Core Strength and Stretch EQUINOX

Thursday 6/23: 12:30pm Cycling EQUINOX .

Friday 6/24: 12pm Abs and 12:30pm Cycling EQUINOX . 

Saturday 6/25: 10am Chisel’d and 11am Cycling EQUINOX .

SATURDAY JUNE 25th SPECIAL EVENT 12:30-2pm!! “SEREN-I-TEA in the SQUARE” an interactive midday event featuring meditation, yoga, education and refreshments. Registration for this event is open to the public and you can register ANYTIME at http://bit.ly/SereniTea. . Click HERE for more information on this unique Summer tea party, DONT miss out on this incredible chance to move, sweat, and drink free tea!

Interested In Personal Training but not sure it fits in your budget? Try out a GROUP workout! Grab some friends and schedule a couples or group session. You’ll get quality training and SUPPORT in a fun group setting. Programs are carefully tailored to fit the unique fitness needs of each client and combined with lifestyle coaching for complete health and happiness. Don’t wait till next year to be healthier:Contact Me for details.

Fearless Fitness Tip Of the Week: What the heck is that workout TUBE?

It may look like a humble rubber tube, but ViPR  is an extremely effective training tool….

Virtually indestructible and incredibly functional, the ViPR has already made its mark in the fitness world and in the media.

WHAT IS VIPER? ViPR is an acronym for vitality, performance, and reconditioning. It’s about VITALITY: a re-newed sense of energy and movement possibility. Its about PERFORMANCE: performing at the highest level possible with plenty to spare. Its about RE-CONDITIONING: Regaining the power to move effectively and efficiently once more.

At the heart of VIPER is the concept of whole-body integration (WBI). There exists an old adage: “We are stronger as a whole than the sum of our parts.”

WBI means that for every action and movement performed, you are using your ENTIRE body to effectively create motion. This is consistent with the fundamental design of the human body. Current research is revealing these truths like never before. Recent anatomy and biomechanical studies had delineated these facts quite clearly. Treating and training movements using the WHOLE BODY is more effective…. and loading these movements will create accelerated adaptations. VIPER allows movement to be loaded, thus ensuring a positive transfer into life!

ViPR is designed to:

  • Provide an effective, whole-body workout
  • Build muscle and burn calories through strength and movement training
  • Be lifted, dragged, thrown, stepped on – and pretty much any movement you can think of
  • Be safe, as it’s made from rubber
  • Be suitable for all ages and abilities, with weights ranging from 4kg to 20kg

THE POWER OF VIPR

If you train with kettlebells, dumbbells, stability or medicine balls and balance tools, then you’ll already be familiar with the potential of effective training programmes to transform, tone and strengthen. ViPR achieves this potential with just one tool.

ViPR wasn’t designed to replace your existing equipment set-up, but to integrate seamlessly with your club’s existing BOSU, TRX or free weights. ViPR is also perfectly formed for easy storage and mobility.

It’s not uncommon for exercisers at all levels (women, older people, those in rehab and reconditioning programmes) to feel excluded from traditional resistance work and strength and interval training. ViPR is available to all of these users, as well as those typically looking to make serious strength and fitness gains.

The Viper  is a great training tool for fitness enthusiasts and weekend warriors (vitality), elite athletes (performance), and those on the sidelines rehabbing post-injury (reconditioning). There have been over 9,000 exercises developed using the VIPER. Are you ready to learn some of them? TAKE THIS WEEKS VIPER CHALLENGE!

Fearless Fitness Challenge Of The Week: The VIPER Challenge!

This week I challenge you to try at least THREE different exercises with the VIPER. You can join me for a class at EQUINOX Fitness or use a VIPER on the gym floor and sample some moves yourself!

Click on the below links to view sample workouts:

VIPER Training for Beginners in Fitness Magazine . Scroll to page 36 for the total body workout.

Interval Training with the VIPER at Men’s Health

These few sample workouts are just the beginning…  just imagine the possibilities! If you have questions or want help finding a VIPER class that fits into your schedule, feel free to CONTACT me or check out the EQUINOX website for more info 🙂

Im here to support you in finding your STRONGEST self – inside and out. Hope to see you in class this week for some VIPER training and other great workouts!

Thanks again for being an AMAZING fearless fitness family!

 

 

Caroline


TAKE OUT THE TRASH Techniques!

 

Strategies to help BOOST your confidence, SILENCE your inner critic, and live your healthiest life.

I have to say I am BLOWN away by the feedback from this week’s update. I am so glad you all enjoyed the Trash Talk post…. I hope it inspires you to be nice to yourself and take PRIDE in all of your fitness accomplishments. That being said…. how ARE you doing with the weekly “TRASH TALK” challenge? I thought I’d post some strategies and tips to help you boost your positive self-talk and silence your inner critic. This is the first of three strategies to help you… check back into the blog later this week for the other two!  Hope these help you feel good INSIDE and out – enjoy!

Strategy #1: Channel your Emotions

How you feel about your body impacts your goals, according to a new study from McGill University. Researchers asked subjects to measure emotions like pride, shame, and guilt as they relate to body image. They found those with higher levels of pride in a strong, fit, body had more motivation and were more likely to workout. Bottom line? The prouder you are of your FIT body, the more active you’ll be. Your emotions are linked to your motivation and your motivation is linked to behavior. It’s a cyclical relationship. You can use your emotions to fuel your fitness with these simple techniques:

AFFIRM your pride.

Work to get in control of the emotions around your body – how you think about your body and talk to yourself about it. It may sound a little bit silly, but simply saying “Im proud of myself” on REPEAT goes a LONG way towards helping you see yourself in a more positive light and stops trash talk before it can start.

BANISH Shame

Focus on each achievement and what you ARE doing, rather than what you’re not doing. Instead, of focusing day-to-day on the final outcome you want (rock hard abs, weight loss, etc) focus on the STEPS you are taking to reach the outcome. You’re less likely to feel ashamed of your shortcomings if you keep plotting yourself on the path toward a goal. Here’s a good example: “Last month I could only hold a plank for 30 seconds…. now I can hold it for a full minute!”

CHANGE the way you TALK to yourself

When you start to have negative talk or TRASH talk (“I hate my “muffin top”‘ or “I cant do these crunches”), have a prompt that reminds you that you are thinking negatively, so that you can STOP it before it effects your workout and your health. Write something on your hand, as simple as “I CAN do this” or “I feel great” or have a sticker or something visual to remind you to get OUT of negative self talk and switch to choosing a POSITIVE thought.

It also helps to go to a group fitness class and find others that support your health goals and celebrate your accomplishments. Come to a class this week…. Ill help you focus on all the POSITIVES of the exercise experience. My goal is to support YOU in ENJOYING the amazing body you have through movement 🙂

Check back in later this week for MORE tips and techniques to help you TAKE OUT THE TRASH. Till then…. Keep up the positive thoughts!

Oh and in other random news… Caroline Jordan Fitness has a FACEBOOK FAN PAGE now! Click HERE to LIKE me on facebook!! Feel free to pass it along and share the love with your friends 🙂

Caroline

“The conscious brain can only hold one thought at a time. Choose a positive thought.” – lululemon manifesto 🙂

“Change the Way You See, NOT the way you look.” Stop the trash talk Challenge!

Change the way you SEE, not the way you LOOK.

Caroline Jordan Fitness Schedule and Special Events June 12-18:

HEADS UP! I am teaching TWO new classes this week. Come check out VIPER Training with me at EQUINOX San Francisco. What the heck is the VIPER? Check out this video:

Monday 6/13: 5:30pm Competition Core and 6-645pm Chisel’d, *** NEW CLASS 6:50-7:15pm VIPER EQUINOX

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

Wednesday 6/15: *** NEW CLASS 5:30-6:00pm VIPER, 6-630pm Chisel’d, 630-7pm Core Strength and Stretch EQUINOX

Thursday 6/16: 12:30pm Cycling EQUINOX .

Friday 6/17: 12pm Abs and 12:30pm Cycling EQUINOX . 

Saturday 6/18: 10am Chisel’d and 11am Cycling EQUINOX .

Interested In Personal Training but not sure it fits in your budget? Try out a GROUP workout! Grab some friends and schedule a couples or group session. You’ll get quality training and SUPPORT in a fun group setting. Programs are carefully tailored to fit the unique fitness needs of each client and combined with lifestyle coaching for complete health and happiness. Don’t wait till next year to be healthier: Contact Me for details.

Fearless Fitness Tip Of the Week: Trash Talk.

STOP THE TRASH TALK!

Does it ever feel like some years are the time EVERYONE you know is getting married? Well this is one of those seasons for me, and I have been training several clients for upcoming weddings. Its such a gift to be able to take part in the process of preparing for the big day. Unfortunately the exciting event can be clouded over by anxiety and worries over being “perfect”. And this tends to show in negative thoughts and body trash talk. Crash diets, excessive workouts, and other extremes start to look tempting when they worry about fitting into their dress come wedding day. So thats why Im there…. to keep their head screwed on straight and to keep their body (and fiance) from going crazy.

It’s hard to see clients “sweat the small stuff” during a unique and special time in their lives. So I work with them constantly to SHIFT their thinking to be the fit and happy Bride they hope to be come wedding day. But upcoming wedding or not, we all fall victim to negative body “trash talk”. And it hurts our health more than anything else. What I always say to my clients is,”how can you expect your body to heal when it’s constantly being yelled at?” You can’t beat yourself up and then expect to look good. It just doesn’t work that way.

See if you recognize any of these examples: “I ate way too much. No dinner for me” or “She’s lost weight. I wonder how she did it” or “He’s gained weight. He looks awful” or “I’d do anything to have thinner thighs” or “I wish I had my sister/friend/mothers body” or “If I lost 10 pounds Id be perfect. Id be happy if I was thinner”.

You can engage in fat talk without saying a word – you might sigh as you look at yourself in the mirror or roll your eyes at a friend when an overweight woman in a swimsuit walks by. You may be wondering why this fat talk business is a big deal. You might comment that it is the way you connect with your mom or your daughter or your close friends. Or it’s what you and your co workers talk about over lunch.

This type of TRASH Talk triggers unhealthy behaviors, whether the comments are consciously processed or not, putting yourself down verbally creates reverse inertia in all aspects of your life. Instead of inspiring you to get healthier, these negative thoughts will motivate you to overeat, skip your workouts, or stay involved in toxic relationships. Additionally, even if you don’t hear your own trash talk, your friends and family will, and it harms them emotionally, spiritually and physically as well.

Trash talk is a coping mechanism. Our society places pressure on us to look a certain way, and when we don’t, we often react by shaming ourselves with negative thoughts. The behavior is an unhealthy and unproductive form of venting. Through trash talk, we can express our fears or insecurities, and other people usually accept this – which reinforces the behavior and encourages it to happen more.

Well its time to CHANGE that. I want you to take the NO TRASH TALK challenge this week and here’s why:

  • Being critical of yourself or others will not inspire positive change.
  • Fat talk encourages us to focus on a person’s appearance, rather than their internal attributes.
  • Fat talk depletes our self-confidence and the self-esteem of others.
  • Fat talk teaches/influences our kids, loved ones, and peers to think negatively about their bodies.
  • Fat talk is a waste of energy that could be used in SO many wonderfully creative ways.

Your health starts from the inside out. And you wont achieve ultimate wellness without a positive thought process. It’s amazing to see the transformation with clients when they make the shift and start treating themselves well with positive thoughts. They reach their weight or fitness goals, and their new health brings more happiness into their lives. They smile more, worry less, and their health comes from the inside out. (And yes, they do “GLOW” on their wedding day and every day after making the “shift” to a positive thought process 😉

Fearless Fitness Challenge of the Week: Take OUT the Trash! 

I challenge you to bring awareness to your body talk. Do your thoughts lift you up or beat you down? Do they sting or support you? Can you choose a positive over a negative thought instead? When you are tempted to criticize, critique, or compare – STOP yourself. Change your thought and replace it with a positive one instead. Focus on something you are proud of, like how strong your legs feel running 4 miles or how much you love yoga arm balances. Your mind might resist you at first – and will try to keep feeding you negative thoughts. SO PRACTICE. Build a strong resistance to negative body image thinking. Don’t tolerate trash talk in your life. Your body and health will thank you for it.

Making this mental shift is not a quick easy fix. It takes constant work and awareness. But it is WORTH it. When you stop beating yourself up, your body will show it. You will glow from the inside out. And believe it or not, you might just be able to find the healthy weight, active lifestyle, and wellness that’s been waiting for you.

Whats your favorite way to keep trash talk at bay? Are you great at positive self talk? How do you give your self positive pep talks? Share your favorite tip below for BOOSTING your positive self talk and “taking out the trash” – help motivate someone else to be positive! 

I’m here to support you in finding your STRONGEST self – inside and out. Hope to see you in class this week for some VIPER training and other great workouts!

Caroline

Special thanks to lululemon athletica Grant Avenue for helping with the above photos! LOVE YOU GRANT AVE!

Other things you might want to check out this week:

ALZ Star Guest Post and the GIVEAWAY winners!

 

Ever since my wonderful experience with the CYCLE FOR SURVIVAL benefit for cancer, I have been looking for more ways to give back to my community and contribute to charity. When my friend Kelly contacted me about participating in active Bay area events to benefit the Alzheimer’s Association I was eager to learn more about how I could help her cause. She runs a program called ALZ stars, a group of committed individuals working together to raise money for the Alzheimer’s Association by completing the Rock ‘n’ Roll San Jose Half Marathon. After learning all about this amazing group of endurance athletes and her charity I had to share it with all of you. I encourage you to learn more about how YOU can give back to your world by participating in her program and racing in the Rock and Roll Marathon. Through ALZ Stars you can make a REAL difference in your world…. and that’s a GREAT reason to run.

So lets give a warm welcome to Kelly from the Alzheimer’s Association and learn more about this inspiring way to give back to your community by RUNNING.

 

 

Hello Fearless Fitness Community! Caroline has been kind enough to lend me some space to tell you about a new opportunity to get in shape and accomplish your fitness goals in the Bay Area. I’ve been with the Alzheimer’s Association for over a year now, and I have been asked to pilot our new active events program, will you join me?! Challenge yourself to go the distance with ALZ Stars, a program to benefit the education, care, support and research efforts of the Alzheimer’s Association!

What’s an ALZ Star?

An ALZ Star is a physically active champion fighting against Alzheimer’s disease.  The ALZ Stars program is an endurance training program for runners seeking to accomplish their fitness goals while raising money and awareness for Alzheimer’s disease.  So join us!  You’ll find the motivation to train with like minded runners and achieve your 2011 fitness goals as a part of a team racing to end Alzheimer’s!  I encourage people of any fitness ability to train with us for the Rock ‘n’ Roll San Jose Half Marathon on October 2, 2011 in downtown San Jose!

I don’t think there is any better way to stay motivated than to be a part of a team working towards the same goal.  When you know that your friends, your colleagues, your coach, your teammates are waiting for you out on the trail, it’s much easier to get up and get moving!  Not only will you feel great from getting out there and hitting the pavement with your team, but you will be running to accomplish something even greater than your personal fitness goal: you will be running to help end Alzheimer’s.  ALZ Stars meet with their teammates at least twice a month to work on your endurance and have opportunities to train together throughout each week, getting in shape and getting on the MOVE to end Alzheimer’s disease.

Program Benefits

The program is at no cost to you, you heard me, it’s free!  We even pay your race entry fee.  We do ask that you reach a fundraising minimum, but as the manager of the team, it is my job to make sure you reach your goal with ease, and have fun doing it!  In return, we offer you a comprehensive training program, complete with long runs led by an experienced coach, access to weekly fun runs (at least one of which will be led by our beloved Caroline!), discounts at local running stores, kick-off and pasta parties, and much more!

Why Alzheimer’s?

5.4 million Americans currently suffer from Alzheimer’s disease, and as the baby boomers (our parents) age, that numbers will only increase and is projected to reach 16 million by 2050.  The time to stand up to Alzheimer’s disease is now!

Reasons to Run

Charlotte, one of our newest ALZ Stars understands what the battle against Alzheimer’s means and the impact of reclaiming the future for millions:

“I really am passionate about running for Alzheimer’s. I do not know any one that has this disease, nor do I know anyone who is a caregiver, but I feel that Alzheimer’s is a disease that gets very little attention and deserves all the help it can get to cure it, care for those who have it, and help those who are affected by it. All my life I have built memories with and for my family. Everything I do, I do to be remembered and loved. I paint, I sculpt, I cook, I sew, I do everything I can to leave a part of myself for others. If I no longer had memories of the people I loved or the things I loved to do, I would feel so lost and empty. I know my family would feel the same. I hate the idea that people are going through my worst nightmare every day. I want to help…I hope by running I can.”

Need more reasons to run?

  • To honor a loved one that has been lost.
  • To stand-up for a family member that is currently suffering.
  • To support family, friends, and other caregivers impacted every day.
  • To advocate for greater awareness and attention.
  • To raise funds for innovative research and valuable care.

The end of Alzheimer’s starts here…  And as an ALZ Star, YOU are a champion.

 

For more information, please contact me at Kelly.Sanders@alz.org or visit our website to read more and register today!

 

 

Kelly – you are SO inspiring to me.  THANK YOU for sharing and for all of the work you to to help others battle  Alzheimer’s. I am looking forward to seeing you at some of your training events, fundraisers, and running with your group!

 

And Now…. to announce the SEREN-I-TEA Giveaway Winners who will be joining me as VIP for Tea in the Square June 25th. Thank all of you so much for participating and entering in the giveaway for this exciting event. If you are listed below, you will be joining me as my VIP guest and I will contact  you with details within the week. If you didnt win….. YOU CAN STILL ATTEND! Registration is FREE and this summer event is WORTH attending. Click on this link:  http://bit.ly/SereniTea. to register and reserve your spot! 
Thanks again to all for entering and CONGRATS to:
  • Amy Wilson
  • Melissa Kelly
  • Megan Soto Kane
  • Abigal Byer
  • Kateri McLucas
  • Soodabeh Shakerin
  • Laura Fauber
  • Natalie
  • Beth
Thanks again to all of you for participating! I will be in contact soon with more details on the event and how to redeem your SUPER SWEET give-away bag and arrange getting together with you on the 25th. Get ready to party with ME as my honored guest and VIP this summer. Already thirsty for tea with all of you!

High Intensity Interval Training (HIIT) CHALLENGE!

Fearless Fitness Tip Of The Week: High Intensity Interval Training!

Believe it or not…. there is a way to burn more calories, lose more fat, and improve your cardiovascular fitness level in less time.

Sounds like one of those FINTESS MYTHS doesnt it? This is one of those rare times when the “too-good-to-be-true” fitness statement is TRUE. The answer to taking your fitness to the next level lies in HIGH INTENSITY INTERVAL TRAINING.

High Intensity Interval Training (known as HIIT) is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. This method of training involves briefly pushing yourself beyond the upper end of your aerobic exercise zone and  it offers several advantages that traditional steady-state exercise (keeping your heart rate within your aerobic zone) can’t provide. HIIT is a serious  time saver and a BUTT buster. Other benefits of High Intensity Training include:

  • Conditioning of both the anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts (like pushing up to a hill or sprinting the last hundred yards of your running workout) and your aerobic system during recovery intervals.
  • HIIT forces excess post-exercise oxygen consumption (EPOC)  and allows you to consume a great deal more oxygen recovering from the exercise session than you would have had you just done a steady-state workout. This ultimately means that you can burn up to nine times more fat after your workout than you would if you just spent an hour on the treadmill at a moderate pace. HIIT training allows you to increase the amount of calories you burn during exercise and after.
  • HIIT causes metabolic adaptations in the body that enable you to use more fat as fuel under a variety of conditions. This improves athletic endurance as well as your potential to burn more fat.
  • This type of training limits muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration. HIIT training can help your body develop into a lean, mean, cardiovascularly fit machine!

To really get the benefits HIIT, you’ll need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals. Thats the key element of HIIT which makes it different from other forms of interval training – the high intensity intervals involve maximum effort, not simply a higher heart rate. There are many different approaches to HIIT, each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals, different lengths of time for each interval, and different numbers of training sessions per week. If you want to use HIIT to improve performance for a particular sport or activity, you’ll need to tailor your training program to the specific needs and demands of your activity.
HIIT is perfect for fitness fanatics who want to boost their cardiovascular fitness, endurance, and fat loss, without losing lean muscle mass. Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems. HIIT is physically demanding – and it’s important to gradually build up your training program so that you don’t overdo it.

Here are some  Guidelines to help you get started with HIGH INTENSITY INTERVAL TRAINING:

  • Always warm up and cool down for at least five minutes before and after each HIIT session.
  • Work as hard as you can during the high intensity intervals, until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone. Elite athletes can usually sustain maximum intensity exercise for three to five minutes before they have to slow down and recover, so don’t expect to work longer than that.
  • Full recovery can take anywhere from 30 seconds to four minutes, you can shorten the recovery intervals if your high intensity intervals are also shorter or don’t completely exhaust your anaerobic energy system.
  • If you experience any chest pain or breathing difficulties during your HIIT workout, cool down immediately. (Don’t just stop or else blood can pool in your extremities and lightheadedness or faintness can occur. Remember how I always say, “You wouldn’t just STOP your car on the freeway”? Same thing applies here 🙂
  • If your heart rate does not drop back down to about 70% of your max during recovery intervals, you may need to shorten your work intervals and/or lengthen your recovery intervals.

The HIIT approach isnt for everyone and might not be your “bag of chips”. If you have any cardiovascular problems or other health concerns that limit your ability to exercise at intense levels, or if you are relatively new to aerobic exercise, HIIT might not be right for you RIGHT NOW. If you have any doubts or concerns about whether it might be safe for you, check in with your doctor before trying HIIT.

Are you READY TO HIIT IT?! Read below for sample high intensity interval workout ideas that will rock . your . world .

Fearless Fitness Challenge Of The Week: HIIT IT!

This week I challenge you to TWENTY MINUTES of a HIIT workout. High Intensity Training is easy to do on a run, in a spin class, or even on a piece of cardio equipment. You’ll also find the HIIT approach in my weekly group fitness classes, “CHISEL’D” or “Cycling the WORKOUT” at Equinox Fitness. I’d LOVE to see you in class this week and share in a high intensity interval workout with you. For a complete class schedule, click here. If you can’t make it to class, try one of these at home HIIT intervals:

    • Go Back to elementary school with a Jump rope workout. 20 seconds on, 10 seconds off for 20 minutes total.
    • Burpees (30 seconds on, 1 minute stepping in place to get your heart rate back down)
    • TurboFire HIIT DVD (these are FANTASTIC. If you have the TurboFire DVDs, bust ‘em out, or see if a friend would lend you the HIIT ones). Chalene Johnson is one of my favorite fitness gurus 🙂
    • My Quick Fix Cardio Circuit:
  • You can use any of the exercises from this video. Try going easy for 30 seconds and then up the intensity for 30 seconds, and then rest for a minute. Lather, rinse, repeat!  ( These are great because they can be done at home with little to no equipment). Plyometric training is a great high intensity interval workout option.

If you need more “oomph” to your HIIT routine –  Try increasing the amount of “go” time, or decreasing the recovery time.

My favorite HIIT interval is  4 1-minute high intensity interval drills, with a minute of rest in between, repeated two times. Love using this interval running the embaracadero or in cycling class.

Here’s to you getting harder, better, faster, stronger!  GO HIIT it this week with an awesome workout! Let me know how it goes…. hopefully I’ll be in class workin it with you!