We are all runners.

Running makes me feel like an athlete. It makes me appreciate different aspects of different seasons and the beauty of the world we live in. It makes me aware of things I never was aware of before. It has taught me more about myself then I ever thought “exercise” would. I have pushed my limits. I have found some limits. I have learned I am not a quitter and that I can do anything I put my mind to. It gives me structure and helps relieve stress, but mostly it just makes me happy.

Fearless Fitness Tip Of the Week: Beginning to RUN program.

In the spirit of running and this weekends’ San Francisco marathon,  I thought it would be fun to do a BEGINNING TO RUN post. So even if you’re NOT running in a marathon (or ever plan to!), I want to CHALLENGE YOU to give walking/running another chance as part of  your fitness regimen.

Here are some answers to the most common running questions and my “beginning to run program” that will help get you started strong.

RUNNING Q & A:

    1. How do I get started? Start walking for a length of time that feels comfortable–anywhere from 10 to 30 minutes. Once you can walk for 30 minutes easily, sprinkle 1- to 2-minute running sessions into your walking. As time goes on, make the running sessions longer, until you’re running for 30 minutes straight.
    2. Is it normal if running hurts?  Some discomfort is normal as you add distance and intensity to your training. But real pain isn’t normal. If some part of your body feels so bad that you have to run with a limp or otherwise alter your stride, you have a problem. Stop running immediately, and take a few days off. If you’re not sure about the pain, try walking for a minute or two to see if the discomfort disappears. To avoid pain, be sure to run  in shoes that are properly fit to match YOUR body’s mechanics and needs. Also use THESE tips from the PROS on proper running form and how-to’s. Check with your physical therapist or doctor if you continue to get pain from running.
    3. Can I run in sneakers? Running doesn’t require much investment in gear and accessories, but you have to have a good pair of running shoes. Unlike sneakers, running shoes are designed to help your foot strike the ground properly, reducing the amount of shock that travels up your leg. They’re also made to fit your foot snugly, which reduces the slipping and sliding that can lead to blisters. Visit a specialty running store to find the right shoe for you.  Read my take on the right shoe for YOUR feet here and  an important post on keeping your FEET FIT! 
    4. How is running on a treadmill different from outdoor runs? A treadmill “pulls” the ground underneath your feet, and you don’t face any wind resistance, both of which make running somewhat easier. Many treadmills are padded, making them a good option if you’re carrying a few extra pounds or are injury-prone and want to decrease impact. To better simulate the effort of outdoor running, you can always set your treadmill at a 1-percent incline. When you run outside you get lots of fresh air, pretty scenery, and the thrill of exploring new routes. However, it’s not always easy to gauge your speed or distance and sometimes the weather can make it tough. I avoid the treadmill as MUCH as possible and always head outside when I can to run. But everyone is different – mix it up and find out which option you like best.
    5. Where should I run? You can run anywhere that’s safe and enjoyable. The best running routes are scenic, well lit, free of traffic, and well populated. Think of running as a way to explore new territory. Use your watch to gauge your distance, and set out on a new adventure on each run. Ask other runners, local run groups, or sporting stores about the best local routes. I recommend getting started with a friendly running club like the one at LULULEMON GRANT AVENUE to get an idea of different outdoor runs you can do.
    6. I always feel out of breath when I run–is something wrong? Yes, you’re probably trying to run too fast. Relax. Slow down. One of the biggest mistakes beginners make is to run too fast. Concentrate on breathing from deep down in your belly, and if you have to, take walking breaks.
    7. How do I prevent getting a side stitch when I run? Side stitches are common among beginners because your abdomen is not used to the jostling that running causes. Most runners find that stitches go away as fitness increases. Many people also recommend avoiding solid foods immediately before a run. When you get a stitch, breathe deeply, concentrating on pushing all of the air out of your abdomen. This will stretch out your diaphragm muscle (just below your lungs), which is usually where a cramp occurs.
    8. Should I breathe through my nose or my mouth? Both – just make sure you are BREATHING!! It’s normal and natural to breathe through your nose and mouth at the same time. Keep your mouth slightly open, and relax your jaw muscles.  And whatever you do DONT chew gum!! It will cause you to tense your jaw (TMJ anyone?) or accidentally swallow… not fun.
    9. Should I be doing anything in the gym to build my fitness? Working on stretching and flexibility is always helpful, especially to prevent injuries. We use  a lot of running specific strength exercises in class. Squats, lunges, and core work are all great to build a strong and safe frame for running. Try my athlete specific body weight strength video for ideas or use this video after a run for the best results:

10. By the end of my run I can barely move—why? Many runners make the mistake of NOT cooling down after a workout. Make sure you budget time to cool down after a run. Walk for a few minutes and stretch your body before ending your workout. If you’re really sore before you finish running, your workout session is too long, too fast, or too hard.  Allow your muscles to adapt to running speed, distance, and intensity gradually. And plan for warm-up, cooldown, and recovery!!

11. Can I still call myself a “runner” if I walk so much? YES! If you’re running, no matter how fast or slow, you are a runner. 🙂

Fearless Fitness Challenge of the week: We are ALL RUNNERS. 

Everyone can be a runner. Heres a sample walking / running program for you to try.  Sample the below workout at an intensity level that feels challenging but comfortable. Make sure to take AT LEAST one day of rest each week and balance out your program with strength and flexibility training. Start and finish each week’s workout below with five minutes of walking. Then, alternate the following run/walk ratios for 30 minutes.

WALK RUN WORKOUT PLAN: 
WEEK 1: Two minutes running/four minutes walking
WEEK 2: Three minutes running/three minutes walking
WEEK 3: Four minutes running/two minutes walking
WEEK 4: Five minutes running/three minutes walking
WEEK 5: Seven minutes running/three minutes walking
WEEK 6: Eight minutes running/two minutes walking
WEEK 7: Nine minutes running/one minute walking
WEEK 8: Thirteen minutes running/two minutes walking
WEEK 9: Fourteen minutes running/one minute walking
WEEK 10: Run the whole time!

Other things to check out this week:

Do you currently following a walking/running program or do you just get moving whenever you can? Whats your strategy for running injury free? Do you have any upcoming races or events that YOU are training for? Do you consider yourself a RUNNER? Why/why not? Leave a comment below with your thoughts on the RUNNING sport. Are you a “love to runner” or an “anything but” gym go-er?!
Do you have any other running related questions? Send em MY way at: carolinejordanfitness@gmail.com. Id love to help you discover what the sport means to YOU 🙂
Looking forward to class this week! Keep up the great work and I’ll see you for a workout soon 🙂
Caroline

Fearless Fitness CHALLENGE of the week: Survival Day. Whats your strategy?

In my book there are three “types” of workout days. 

First: The TRAINING Day. This is the day you jump out of bed ready to rock. Your legs feel light and swift. You fly through your workout and want more at the end of it. Nothing holds you back. Your fast, strong, focused, and confident. These days are few and far between. They are the reason you train. To feel like a million bucks and  blast past limits. ENJOY every second and take advantage of it. Set NEW records and appreciate every moment!

Second: The “maintenance” day. You come – you train – you leave. Pretty typical really. Most of our workouts fall in the maintenance category. Nothing to call home about – but still a good workout.

Third: The “SURVIVAL” day. There are days where no matter what… working out is WORK. Negative thoughts cloud your brain and your body feels like it weighs 10000 pounds.

Reality is, not every workout is going to be great. So do you make it through a survival workout and live to see another training day? Here are my top training strategies to use to shake the tension OFF during a workout and come out smiling.

Caroline’s Survival Day Strategies:

Remember Your Goals. Deciding between the remote control and your training shoes? It isn’t easy to get our the door without a clear reason to workout. If you can’t answer, “Why am I doing this?” you wont last long. Keep your goals and reasons you train written down on paper. LOOK at them anytime you need to remember why working out is WORTH IT to you. Whether its to reduce stress, connect with friends, compete in a race, or look hot in jeans – remember your goals next time you are struggling.

Be Flexible. You have to be organized in order to bu successful at several things. By scheduling your workout for a specific time, you arm yourself with the necessary energy to get through it. Be prepared with a backup plan if something unexpected comes up. If work demands that you stay later than expected, go for a shorter workout session. If a sick child leaves you stuck at home, work on your stretching, strength training, or sweat through one of my at home fitness routines. It’s ok for your daily structure to be flexible from one day to the next. The important part is that you get in some MOVEMENT!

Call a Friend. When you’re working out alone, it’s all to easy to end up ruminating about stressful work emails or drama with your spouse. That takes ALL the fun out of it. The social nature of working out with other people gives you a mental timeout. A positive social circle helps foster motivation and a great commitment to exercise, compared with going at it alone. Keep the numbers of some of your fellow workout buddies on speed dial and dont think twice to call one or two of them spur of the moment. Chances are, they’re having a rough day too and would love the camaraderie of working out with you. Or step inside the studio and let the group fitness community help motivate you. The energy and new moves will break you out of your rut and distract you from looking constantly at the clock.

Pick It Up. Theres nothing like a few hard intervals to get rid of the day’s stress. Pick it up with a few sets of sprints or HIIT drills. Before you know it, you wont remember you were having a survival day in the first place!

Go a New Way. You want to be present in your workout – not still stuck at your desk in your mind. Choose a new route for your run or find a fun group fitness class to help you get your mind in the moment. DO SOMETHING DIFFERENT and pull your focus away from a negative mindset.

Dial it DOWN. If your mind is completely zapped, don’t force a demanding workout. Instead, go out for an easy 20 minutes and just move your body. Don’t push it, loosen up your legs, take deep breaths, go easy. BE NICE TO YOURSELF and at the end of your workout remember – anything is better than nothing and you did a GREAT job just getting your body moving 🙂

See Your Best. Instead of focusing on stress, use your workout to picture the athlete you want to be. Pay attention to your form and breathing.

Turn on the Tunes. A long line of research shows that music can be a big exercise motivator. A study published by the Journal of Sport Behavior, found that on top of helping athletes work harder, music also reduced perceived exertion. Tap into the benefits of music before your workouts to help you get your mind right before you start. Listen to your ipod while you answer those last few emails at work or turn on your favorite cd on your way to the gym. You’ll be more likely to lace up your shoes and get started.

Manage the Moment. Negative thoughts snowball into more negative thoughts. We talk about this a LOT during my classes. Dont tolerate negative thoughts in your workouts and begin the downward spiral. STOP negative thoughts before they get you into a serious rut. How do you do that? Silence the internal debate and “manage the moment”  with a power word or mantra. Choose a positive word or phrase to REPEAT over and over  to SILENCE negative thoughts. Here’s one of my favorite workout mantras: “I am SO proud of myself right now”. This works for me because it reminds me  to be proud of myself for working out EVEN when having a rough day. Instead on focusing on the tired, guilty, frustrated, or stressed thoughts,  I SHIFT my focus and APPRECIATE the moment. Movement IS a gift and often we forget how lucky we are to have it. When faced with a survival day – focus on gratitude, appreciate your body’s ability just to GET OUT THERE, and be proud of yourself for making the BEST of it. This technique has helped me  through many rocky runs or get through a cold swim. I’ve come out alive…. and I’m still smiling 🙂

Fearless Fitness Challenge Of the Week: POWER WORDS. 

Watch THIS video and get your CHALLENGE of the week!

WRITE a comment at the end of this post with your power word or workout mantra. I will take all of your comments and create a WINNING WORD workout list to publish on the blog. You’ll have an entire set of words you can pull out next time a survival day hits.

Together we INSPIRE each other to be stronger athletes – mentally AND physically. Your words will help someone else think POSITIVE when training.

DO IT. DO IT NOW. Share your power word and help each other grow stronger. Im excited to read all of your challenge comments this week and cant wait to pull out some of your winning workout mantras in my next training session or class. Together we will reach NEW limits!

Keep up the great work and Ill see you soon for another AWESOME workout!

Caroline

Other things to Check Out This Week:

Caroline Jordan Fitness Newsletter 7/17: PROUD . OF . YOU

Caroline Jordan Fitness Schedule and Special Events July 17th – 23rd:

Monday 7/18: 5:30pm Competition Core and 6-645pm Chisel’d, *** NEW CLASS 6:50-7:15pm VIPER EQUINOX

Tuesday 7/19:  12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Sports Stretch Club One Citigroup

Wednesday 7/20: *** NEW CLASS 5:30-6:00pm VIPER, 6-630pm Chisel’d, 630-7pm Core Strength and Stretch EQUINOX

Thursday 7/21: 12:30pm Cycling EQUINOX .

Friday 7/22: 12pm Abs and 12:30pm Cycling EQUINOX .

Saturday 7/23: 10am Chisel’d and 11am Cycling EQUINOX .

TEAM UP AND SAVE with GROUP personal training! Currently offering JULY discounted rates on couples and group personal training session packages. Get  your summer fitness routine started STRONG with a custom fit workout plan and an extra dose of exercise motivation.  Hurry up and book – time slots fill up fast! CONTACT ME for details.

Fearless Fitness Tip Of the Week: Share Your Story. 

One of  my goals in building this newsletter was to create a community of SUPPORT, MOTIVATION, and ENCOURAGEMENT in your quest towards living a healthy life. Has it helped at all? Have you found information or inspiration that’s empowered you in your FEARLESS life?
Often we forget that our stories inspire others to reach new limits. Fitness comes in many forms and what works for one person might not be exactly right for someone else. Sharing your journey towards wellness may help someone else START. Take a moment this week to reflect on all of your fitness and health accomplishments. Share your journey with someone you care about and inspire them to discover what wellness means for themselves.

I wanted to share  some of your “Summer Fitness Adventure” Photos in this week’s newsletter. Your stories and successes are the reason I love my job. Watching you change into a healthier, happier person is exhilarating. I am here to support you in everything you do and I am so proud to know such powerful people. Keep it up. YOU inspire me everyday.

Summer PLANK in San Francisco with the inspiring, MONIKA MIETHKE .

"Summer fitness means I get to waterski! I just wish I could do it everyday - but living in SF makes that hard : ) But when I can I escape SF and hit the lake to ski. That's the best thing about summer to me!" Thanks Elizabeth Studebaker !!

"Now that the SF "winter" is here I too love using my legs, but to bike ride over the Golden Gate Bridge through wind, fog and mist! What a great adventure and an natural facial! 🙂 I head up to the headlands and have my photo taken. 1 hour door to door! great way to prepare for a week of Chisl'd! " Thanks BILL NEVERETT!

This one is a FAVORITE. Alyson Mar getting her summer fitness on with her AWESOME DOG!

Client, Beth Smith, demonstrating her STRONG tennis swing in the summer sunshine! What an athlete! THanks Beth 🙂

Good Friend (and incredible web designer!) Melissa Kelly, "This photo is from a hike starting from the Warming Hut, past the Golden Gate Bridge, and to Baker Beach. I plan on exercising as much as I can outside when the weather is behaving this summer. I also want to finish my first half marathon at the end of July with a great time." I KNOW U WILL melissa!

EQUINOX Trainer, Sara Ris, after a kick butt workout, "F**K YEAH!"

INSPIRING Equinox Member, Carron Oswald, on a summer dive with seals! awesome 🙂

Favorite spin friend, Darrell Cheng, on a summer bike ride with friends. Fitness party in the sunshine!

Friend, Yen Yun, out for a summer diving adventure. Shes too cute!

Fearless Fitness Challenge of the Week: Be PROUD of Yourself. 
Look back on your journey. How far have you come? What obstacles have you faced in your path towards wellness? Be PROUD of yourself for the challenges you’ve overcome and the health you’ve gained. Remind yourself that you are a success story and use it as motivation to KEEP going. 
There has never been another you. You are a once-in-all-history event You are new to nature. You are one of a kind; therefore no one can really predict to what heights you might soar. Even you will not know until you spread your wings. You may not be able to see your undeveloped potential, but it’s there – and it is enormous!

I believe in you and am here to help you reach all your life goals. Take time this week share your story with someone else and BE PROUD of yourself for it. Together we can inspire each other to reach new limits and live our best life. Its a group effort. And YOU are worth it.

If you didnt get a chance to send your fitness photo in, shoot it my way and share your story. Im always listening 🙂

Thanks again for being an amazing fitness family. See you soon for another great workout. Until then…. keep it UP!

Caroline

Other Things You Might Want to Check Out This week:

SUMMER FITNESS ADVENTURE. Whats YOURS?

This week’s Fearless Fitness challenge has been going GREAT! I have loved getting your summer fitness adventures in my inbox. You are ALL so inspiring to me. I cant wait to share all of your smiles in this space.

Ive decided to post all of your awesome photos in this week’s Sunday newsletter. What does THAT mean? You have a few extra days to get your summer fitness photos to me!  Remember, fitness comes in many forms and what works for one person might not be exactly right for someone else. Tell me what fitness means to YOU. Send me a photo of your summer adventure by Saturday July 16th at 6pm. You can email your images to me at: carolinejordanfitness@gmail.com  . Need some ideas? Heres one of my summer fitness adventure photos:

 

SUMMER RUN In San Francisco. A chance for me to connect, reflect, and BREATHE some fresh air! Giving a HIGH FIVE to Hopper's Hands at the base of the Golden Gate Bridge. Half way done with an 8 mile run and feeling GOOD!

SUMMER RUN In San Francisco. A chance for me to connect, reflect, and BREATHE some fresh air! Giving a HIGH FIVE to Hopper's Hands at the base of the Golden Gate Bridge. Half way done with an 8 mile run and feeling GOOD!

 

(oh and yes – summer is really that “sunny” in San Francisco. 55 degrees and a bit of rain – perfect running weather i swear 😉

Your images will be shared on the blog and will inspire OTHERS to be healthier.TAKE THE CHALLENGE THIS WEEK and SHARE your summer fitness adventure with me!  I want to feature YOU – the readers that make our online “healthy living community” inspirational :) .

Looking forward to seeing your photos and hearing YOUR stories! Send em in and remember, Im always listening :)

Hope to see you soon for another awesome workout!

Caroline

Summer Motivation Special: Have a FITNESS ADVENTURE.

Caroline Jordan Fitness Schedule and Special Events July 10-16th:

Monday 7/11: 5:30pm Competition Core and 6-645pm Chisel’d, *** NEW CLASS 6:50-7:15pm VIPER EQUINOX

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

Wednesday 7/13: *** NEW CLASS 5:30-6:00pm VIPER, 6-630pm Chisel’d, 630-7pm Core Strength and Stretch EQUINOX

Thursday 7/14: 12:30pm Cycling EQUINOX .

Friday 7/15: 12pm Abs and 12:30pm Cycling EQUINOX .

Saturday 7/16: 10am Chisel’d and 11am Cycling EQUINOX .

TEAM UP AND SAVE with GROUP personal training! Currently offering JULY discounted rates on couples and group personal training session packages. Get  your summer fitness routine started STRONG with a custom fit workout plan and an extra dose of exercise motivation.  Hurry up and book – time slots fill up fast! CONTACT ME for details.

Fearless Fitness Tip Of the Week: Have a Fitness Adventure!

Happens every year…. You’re HARD CORE in the beginning of the summer, hitting the gym like its your job and dutifully managing your nutrition. But once the season hits full stride, its all too easy to fall OFF the wagon… and into a lawn chair. Before you know it the heaviest thing you’re lifting is an icy cocktail.

Fortunately, staying in shape this summer doesn’t mean choosing between having fun and staying fit. You can get your summer motivation back on track just by MIXING IT UP a bit!  And thats exactly what you should do when your fitness motivation starts to dwindle. It’s extremely beneficial to BRANCH AWAY FROM a fitness routine and find other ways to make your workouts FUN. After all an exercise routine will only work for a short period of time before your body adapts and stops seeing results. To keep exercise interesting, stay motivated, AND continue to progress you should change up your routine every 4-6 weeks.

I want you to break away from your routine and try something new! Because of our routines we often forget that life is an ongoing adventure. This week, take yourself by surprise. Do Something Brilliant every day. Strike out in some new directions. Amaze yourself when you learn what you are capable of. Here are a few fun ideas for you:

  • Break out your swim cap and goggles to melt away stress and blast fat. Butterfly, breast, front crawl – find your stroke. Read up on my swim tips HERE.
  • Experiment with lean proteins besides chicken for a whole week. Try fish, bean, and turkey recipes!
  • Try out a magazine workout and complete ALL the sets and reps. Mix it up by picking up Men’s Health, Oxygen, or Runner’s World. Anything DIFFERENT!
  • Host a fitness DVD swap with your friends. That Pilates workout you’ve grown tired of may be the perfect gift for your new-to-fitness friend.
  • Give your camping weekend a fitness makeover by portaging. This means you’ll be carrying your canoe and cargo to a new campsite each day.
  • Try a new fruit, like a prickly pear or guava. When your summer sweet tooth craving hits, its on standby.
  • Replace one weekly spin class with an OUTDOOR ride. Contact your city’s parks and recreation department to map out the trails. In San Francisco, Sports Basement and other specialty cycling stores are also a great resource. Be sure to wear your helmet and SPF. Safety FIRST!
  • Host a family or friend picnic with clean eats and a friendly soccer/frisbee/ or dodgeball tournament at your local public park.
  • Get a team going. Start training for an adventure race which can include hiking, or biking through dense forests, paddling, or climbing (Look into “urbanathon” or tough muddler events – you’re guaranteed to have fun and push your limits!)
  • Take your canine companion for a nice long stroll on your active rest days.
  • Run the stairs at your local stadium or public park (SF’s Lands End park has sand stairs – SO FUN!)
  • Take a stroll over to your local farmers market for fresh fruits and veggies. It’s prime time!
  • Team up: Meet new (fit) people and work up a sweat by joining a sports league. Try softball, volleyball, or flag football.
  • Grab the tongs and wow backyard guests with healthy barbecue delights from Cooking Light.
  • Instead of a beach vacation, why not attend a yoga retreat? They’re often held in beautiful locations and can include healthy meals and hiking. My good friend and yoga instructor Erika Hollister is hosting one in the fall for an unbeatable price… Puerto Vallerta In October – sounds DELIGHTFUL! Click HERE for more info 🙂
  • Take up surfing or paddle boarding for full-body toning.
  • GIVE BACK. Sign up for a 5K relay or even a dance-a-thon. Have friends and family pledge you.
  • Start a lunch hour walking/running group at your office or school and train for as a group for a long distance run or charity walk.
  • Go to TimeAndDate.com to find out when the sun sets. Grab your significant other or best friend for a sunset walk to end the day on a high note.
  • Get over your commitment issues and sign up for a month long bootcamp or training package. Have someone help YOU work your body with an interesting fitness program and new moves.
  • Challenge yourself to try a NEW move per body part. Zercher squat anyone?
  • Learn martial arts or creative dance.
  • Take the scenic route and walk to work.  SAVOR LIFE – Remember… we only pass this way once!

Fearless Fitness Challenge of the Week: SHARE Your Adventure Story!

One of  my goals in building this blog was to have a community of SUPPORT, MOTIVATION, and ENCOURAGEMENT in your quest towards living a healthy life. Has it helped at all? Have you found information or inspiration that’s empowered you in your FEARLESS life?

I have always loved the amazing discussions we have on here and any chance I have had to get to know you guys better. Thats why this week’s challenge is something fun to get to know you on a more personal level.

As you know, fitness comes in a variety of ways and what works for one person might not be exactly right for someone else. It’s up to us to try what’s out there and make the best decision for US. So this week I want you to show me what fitness looks like to you – I want you to SHOW ME YOUR SUMMER FITNESS ADVENTURE!  To participate, please send me a picture from your day with a caption by Thursday at noon (PST) to carichic@pacbell.net (subject “Summer Fitness Adventure”).  It can be anything food or fitness-related from your summer of mixing it up and HAVING ADVENTURES. A pic from an amazing run or fitness class, your breakfast, a snack, a hike, whatever you like. I’ll post the photos on the blog on Friday 🙂

Your images will be shared on the blog and will help inspire OTHERS to be healthier. TAKE THE CHALLENGE THIS WEEK and SHARE your summer fitness adventure with me!  I want to feature YOU – the readers that make our online “healthy living community” inspirational :). Who knows, your summer fitness adventure could encourage others to break out of their shell and live healthier.

Looking forward to seeing your photos and hearing YOUR stories! Send em in and remember, Im always listening 🙂

Hope to see you soon for another awesome workout!

Caroline

And dont forget to check these other cool posts this week:

Reflections: Dreaming BIG . Becoming Brave.

I had an inspiring talk with my incredible mentor, Shannon Fable this afternoon. She has helped me through many stages of my career and I am FOREVER grateful for her. Shannon’s honesty and guidance has opened my eyes to limitless possibilities and has allowed me to see that I really AM CAPABLE of achieving my dreams.

Its time for some reflection and brainstorming. Its time for me to think BIG. Its time to think outside the BOX. Its time for me to be honest about what I really WANT. And it’s time for me to look my fears in the face and say “BRING IT”. Here are some quotes that inspire me to work towards all my dreams. Hope you find them helpful as you work towards yours 🙂

‎”Life shrinks or expands in proportion to one’s courage.” – Anaïs Nin . It takes courage to let go and be open. I love the idea that the more courageous we are, the greater the possibilities. Think about that. Taking risk requires strength and stamina, but even before strength and stamina, you must be courageous enough to take the risk.

As long as we dare to dream and don’t get in the way of ourselves, anything is possible – there’s truly no end to where our dreams can take us.” – Hilary Swank, actress

“You need more than just passion to start a business. You need a PLAN.” – Suze Orman, finance expert

“Imagination is the beginning of creation. You imagine what you desire, you will what you imagine, and at last you create what you will.” – George Bernard Shaw, playwright

“I truly believe that a woman can have anything she wants – if she’s willing to do the hard work it takes to get it.” – Oprah

“A voice in me said, You have to rise to the occasion of the best in you will die. We always have that voice; we just have to make a choice to listen to it. We all have it; that’s God’s given light. It’s just whether you have the courage to step into your destiny” – Lilly Yeh, artist

“I can not give you the formula for success, but I can give you the formula for failure, which is: Try to please everybody.” – Herbert Bayard Swope, journalist

“We are MORE THAN we imagine ourselves to be. It’s what we tell our children, our parents, our friends. But how often do we tell it to ourselves? And if we do, how often do we PROVE IT? How often do we challenge ourselves to do something new?” – Veronica Chambers, author and journalist

“First say to yourself what you would be; and then do what you have to do.” – Epictetus, philosopher

“If life doesn’t offer you a game worth playing, then invent a new one.” – Anthony J. D’Angelo, author.

“There is only one success…. to be able to spend your life in your own way.” – Christopher Morley, author and journalist

What are YOUR dreams and aspirations? Do you have any favorite quotes that inspire you towards your goals? Im here to support you 110%. And remember…. I’m always listening 🙂

Summer Salad Survival Guide.

My favorite Bay Area Nutritionist Jae Berman’s most recent newsletter was all about creating healthy summer salads. It was such good information, I could resist sharing it with all of you. My goal is to create a supportive online community to help you live a healthy life. Hopefully this helps you continue to nourish your body well! Thanks Jae for the inspiring read…. cant wait for the next newsletter!

 

Jae Berman Nutrion Newsletter, July 2011: What Really Is A Salad?

“Question for you…What really is a salad?

So many people associate dieting and “eating right” with having a salad for lunch and dinner. What is the main ingredient in a salad? The correct answer is non starchy vegetables. What is a non starchy vegetable? These are all the veggies out there except for peas, corn, potatoes and squash. So when you go to a salad bar, order a salad off the menu or go to the market to buy salad fixings notice if non starchy vegetables make up the majority of that salad. Most salads these days are filled with nuts, cheese, olives, fruit, avocado, croutons, seeds and other higher calorie foods. The reason salads are considered a “diet food” is because you can eat a huge bowl of salad full of greens, tomatoes, carrots, broccoli, radishes, celery and other veggies for barely any calories. However, when you load on cheese, nuts, high-fat protein, olives, avocado, dried fruit and dressing—it is no longer a salad!!! I know this is going to hurt many of you but a Cesare Salad is not a salad!!! Sorry guys. I need some more veggies on there!

How to order a salad:

  • Fill the plate with as many non starchy veggies as you like—go crazy! Choose vegetables with different colors and textures–fill the plate!
  • Add a lean protein such as chicken, turkey, fish, lean steak, egg whites, cottage cheese, tofu or beans
  • Add ONE splurge if you want—whatever you prefer. Cheese, nuts, olives, avocado, dried fruit…
  • Choose a low calorie dressing. Ask for olive oil and vinegar rather than a pre-made one and go lighter on the oil than the vinegar. Add lemon juice, pepper and other seasonings for extra flavor without the calories.

Whatcha think? Some of you will save 300-1000 calories by changing your salad. SERIOUSLY!!! Be mindful of what you eat and take control. You can do this!”

Thanks for this inspirational read Jae! For more info on Jae Berman and her Nutrition services, check out her WEBSITE or fan her on FACEBOOK.

 

Inspired by Jae, I thought I’d chime in with my  favorite ways to keep salad healthy:

Veg Out – Start your salad with leafy greens (I love chopped romaine) and then pile on lots of other veggies — sliced peppers, grape tomatoes, shredded carrots, sliced beets, and more. Avoid marinated veggies that look super-shiny — those are probably loaded with fatty oil.

Pick the Right Protein – Stick with lean protein, like chunks of white-meat chicken, turkey breast, and plain flaked tuna. Steer clear of things like salami, scoopy salads (they’re most likely made with full-fat mayo), and bacon. Avoid cheese, since it’s probably the full-fat kind. Toss on some beans (chickpeas rock) and sliced hard-boiled egg whites too (leave out the yolks).

Crunchy Toppers – Skip the croutons, tortilla chips, Chinese noodles, and anything else that might be fried. Add some crunch to your salad with things like sliced water chestnuts, thinly sliced almonds (just a tablespoon or so), and crispy raw veggies.

Dressings: Look for dressings that are light and refreshing. Get your dressing on the side — then dip (don’t pour). No healthy finds? Your best bet is to go with straight-up balsamic vinegar (not vinaigrette!) — it’s loaded with intense flavor, so you don’t need much, and it’s low in calories. Salsa is another awesome low-calorie choice, and it will give your salad a zesty kick. Don’t like those options? Play it safe and bring along your favorite light dressing. Try this vinaigrette: 1 TBSP Balsamic vinegar, 4 TBSP mustard, pack of stevia – a thick, balsamic vinaigrette that wont turn your salad into a health hazard.

What salads will I be making this summer? How good does a BIG BEAUTIFUL salad with lemon miso dressing sound? Or a CHERRY-ARUGULA SALAD WITH ALMONDS AND TARRAGON? Amazing 🙂

Other good reads on keeping your salad HEALTHY:

 

What are your tips keeping your salad healthy? Whats your favorite fresh salad recipe? Would love to hear what salad greens keep you smiling 🙂

WORK, TRAIN, WIN! You can have it all….

 

It's all about BALANCE and choosing SMART habits!

Top Tips to help you get past any healthy lifestyle obstacle.  

Living a healthy lifestyle takes time, energy, and effort. With work, family, friends, hobbies, and dozens of other obligations – it can be challenging to find time to exercise or make smart choices.  Below are a few common obstacles towards living the “fitness lifestyle” and my solutions to help you make healthy choices second nature. You CAN have it all. Make your health a priority and STAY on track by creating these healthy habits:

FIND Time To Make Healthy Lunches

  • Cook in batches once a week. It may take you three or four hours, but it’s more efficient than cooking one hour of every day. Prep a week’s worth of quinoa and chicken breasts on sunday before the crazy week begins!
  • Get past the stereotype that it’s “taboo” to bring your lunch. Dont be embarrassed to be healthy. Think of the cash you’re saving! If your co-workers give you a hard time, tell them to BACK off. Better yet, get them to join in your commitment to prepare a healthy lunch. Exchange recipes or bring healthy potlucks to share together. Check out: Cooking Light, Eating Well, or Whole Foods online for smart, time saving dishes and healthy options that are delicious!
  • Make your own salad dressing to bring with you. Its fresh, fast, cheap, and BETTER than that processed bottled junk! Try this vinaigrette: 1 TBSP Balsamic vinegar, 4 TBSP mustard, pack of stevia – a thick, balsamic vinaigrette that wont turn your salad into a health hazard.
MAKE Time To Workout
  • Find a gym with a convenient location and hours of operation that work with your schedule. It’s extremely beneficial to join a gym with multiple locations. It also helps to find a gym that makes you feel energized, inspired to move, and COMFORTABLE in your own skin 🙂
  • Dont worry about what people say is thae best time to train. Do what works for you because thats when you’ll work the hardest and get the most from your workout.
  • Pack your gym bag the night before so you dont forget anything or have an excuse to miss a training session. Store extra hair ties, a spare pair of socks, and a sports bra in there just in case. Better yet, keep a spare set of workout clothes at your office for days when you can sneak away for a lunch time run or afternoon gym session. The eaiser you make it on yourself to fit a workout in – the better your chances are of finding more time!
  • Be efficient with your time and pre-plan your workout session. Know what you want to do so you come prepared to move! Better yet, schedule a session with a personal trainer and have them push your limits with new moves and fun workouts.
  • Think QUALITY over quantity and aim for intense rather than long workouts. Remember our HIIT intervals? Those work wonders 🙂
  • Whittle while you work! Simple changes towards your office habits can boost your activity level signifigantly. Click here for my “working world workout tips” and stay fit at the office.
  • Fit it in when you can. Remember – ANYTHING is better than nothing. People often think you need a whole hour of exercise to truly reap the benefits. NOT TRUE. Even 10 minutes will do wonders for you. A little bit of QUALITY time moving will go a long way towards keeping your body fit and healthy. Not convinced? Try out my latest quick fix workout. In nine minutes you’ll break a sweat and give your body and energy boost! Have more time? Repeat the video twice for an 18 minutes total body blast….who says you can’t get a good workout in less than a half hour? Tell me you aren’t sore tomorrow…
Stay on TRACK during Networking and Social Events:
  • Business Lunches: Research healthy restaurants in your area and suggest alternatives for dates with your work partners. Plan ahead and look at the restaurant menu so you wont be tempted to order something unhealthy. Be the first to order at a restaurant so that your dining partner’s choices don’t influence you to opt for something with more butter 😉
  • Happy Hour / Networking Functions: Do colleagues keep offering to buy you a drink? Tell them your DD and take a rain check. If you can’t resist a cocktail, alternate with water and make it a point to stay hydrated. Think before you drink and be choose cocktails that wont KILL your diet. For my tips on the best choices at the bar, click HERE. And DONT FORGET to eat a snack before your event so you aren’t tempted to inhale the happy hour’s diet derailing appetizers!
BEAT Work Stress and Boredom:
  • Know the difference between being bored and being hungry.
  • If you’re feeling stressed, don’t inhale a snack or soothe your anxiety in your co-workers candy jar (or too many drinks at the after work bar!). Get outside of the office for a walk or some fresh AIR. Drink a glass of water and take a moment for a few deep breaths. INHALE. EXHALE. REPEAT!
  • Fail to plan and you PLAN to fail. Prevent unhealthy office snack attacks by having healthy options on hand for times when you need a NOURISHING energy boost. Portion out bags of trail mix, oatmeal, and hummus with vegetables. Have fresh fruit, tea, and water constantly near by. Have you had your FIVE servings of fruits and veggies today? Its easy with healthy office treats 🙂
  • Get MOTIVATED. Read my Spring Motivation Issue  if you need a little gas in your car 🙂

What are your biggest obstacles when it comes to living a fit and healthy lifestyle? DO you have any strategies for success when getting past these roadblocks? Share your tips below and inspire others to incorporate more healthy habits into their daily life.

Please feel free to share your fitness goals, questions, or success stories with me. I love hearing from you and hope to help you on your way towards living healthier everyday. Im always listening 🙂 

Best Of The Bay: Satori Yoga Studio

Satori Studio is a yoga oasis in San Francisco’s Financial District. The space provides a perfect sanctuary to move, stretch, sweat, and connect to your breath. It’s clean, convenient, and reasonably priced – making it easy to fit more yoga into your busy life. Here’s what I love the most:

Location. Many of the other popular San Francisco yoga studios (Yoga Tree, Urban Flow, Yoga Kula, Ah Ha yoga) are not easily accessible from the financial district. Taking 30 minutes to commute to yoga and then to practice for an hour and a half is unfortunately just not realistic. Satori makes it easy to get to and from class without making me take a 1/2 day off work. Satori sits on the second floor of an office building downtown on First and Market Street. It is literally close to EVERYTHING. If you work in the financial district it is probably within walking distance from your office. All bus, bart, and even ferry stops are blocks from the front door making it the perfect stop before, during, or after work.


The Space. You’d be shocked to find so much space in a downtown office building. Satori contains one large and one small room for classes. The rooms are large enough to comfortably accommodate each student – allowing everyone breathing room to enjoy their practice. Each studio is fully equipped with well-kept yoga mats, blocks, and blankets. There are even ropes on the wall for Iyengar practice and Pilates props for pilates private and group sessions. The space is kept immaculately clean and painted soothing colors of blue and green that instantly make you feel serene. There are private changing rooms, two bath rooms, and a welcoming lobby area for students to meet and greet each other. Water, snacks, and plenty of cubby space to store your stuff…. Satori really has you covered.
The Schedule. Satori’s schedule is jam packed with awesome classes to take. And unlike some gyms or yoga studios, they offer class at all hours of the day (2 or 3pm yoga anybody?!). From Rocket Vinyasa to Mellow Flow – Satori’s extensive schedule will allow you to find the yoga that’s right for you. I love that Satori provides hour long yoga classes – making it easy to fit a yoga class into even the busiest day.


The Staff. I have always had a positive and professional experience with Satori’s yoga staff. They are warm, welcoming, and great at remembering names. It’s the best customer service that I have found at any yoga studio in the Bay. You’ll be greeted with a smile when you walk in the door at Satori.


Debbie Steingesser. One of the most talented yoga instructors I’ve found in the Bay Area. For my take on her blissful yoga teachings, check out my review HERE.
Happy Hour Yoga Friday nights. This is the highlight of my week! Class runs from 515 – 630 and then we are treated to a delicious happy hour. Wine, cheese, fresh fruit, and treats – Satori brings something delightful for every student’s tastes. This is the perfect class to bring your friend who’s not sure they like yoga… but VERY sure they like wine. Guarantee you they’ll have a good time 🙂

Thanks to Satori I’ve been able to bring more mindfulness, health, and happiness into my life. Take a moment away from your desk and join me in a class. Your body, mind, and spirit will thank you for it.

Check out Satori online on their WEBSITE or FACEBOOK page for up to date info on classes and events. Hope to see you on the MAT!

Fearless Fitness Weekly Update: Happy FOURTH OF JULY!

Caroline Jordan Fitness Schedule and Special Events July 3-9th:

Monday 7/4: HAPPY FOURTH! No Class today – celebrate by getting outside and being active with your friends and family! 

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

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

Thursday 7/7: 12:30pm Cycling EQUINOX .

Friday 7/8: 12pm Abs and 12:30pm Cycling EQUINOX .

Saturday 7/9: 10am Chisel’d and 11am Cycling EQUINOX .

TEAM UP AND SAVE with GROUP personal training! Currently offering JULY discounted rates on couples and group personal training session packages. Get  your summer fitness routine started STRONG with a custom fit workout plan and an extra dose of exercise motivation.  Hurry up and book – time slots fill up fast! CONTACT ME for details.

From my family to yours… Have a FEARLESS FOURTH!

To me, the Fourth Of July is all about enjoying time with family, friends, and fireworks. 🙂 So instead of a challenge this week, I thought I’d give you some of my favorite ways to CELEBRATE this summer holiday. Read below for my top tips for your ULTIMATE Fourth Of July Celebration.

Stars and Stripes Workout!!

I LOVE to exercise outdoors. Take some time this holiday to enjoy the sunshine and MOVE your body! You’ll feel great and have lots of energy for all of your firework festivities:

Start with an easy Warm Up of 2 Min Brisk Walk, 4 Min Jog

Step-ups and Step Downs (MY FAVORITE!). Find a platform you can step on to. Step on and off with alternate legs. Or stay on one foot and lift or lower with controlled strength. For a video of how to properly do step downs and step-ups, check out my running specific warm up.

Pushups and Tricep Dips: Using same bench, try a set of 12-20 pushups and 12-20 tricep dips. Or challenge yourself and see how many you can do in 30-60 seconds.

Now its time for a CIRCUIT! 2 min. Walk, 4 min Jog, straight to a  10 Second ‘Sprint’- this can just be as fast as you can. Follow that with a 30 Second Run (slightly faster than your Jog). Another 10 Second ‘Sprint’. Breathe easy with a 4 Min Jog, 2 Min Brisk Walk. Take a breather with water.

Pull ups/Chin Ups.Use any bar that you can reach and grip (I often use the Chrissy Field Pars Course – many parks have these bars set up for your use). If you aren’t a pull-up person (yet!) work on a chin-up hold. Grip the bar and hold your chin above it for 30-60 seconds or more. You’ll get to pull-up status in NO time!

Squats and lunges.There are endless variations of the squat and the lunge. Squats can be done with one foot or two; feet can be together or split. Squats can be done at a controlled, slow, fast, or plyometric pace. They can be one continuous movement or held at the bottom. Lunges can go in all directions. You can walk and lunge or take one on the spot. Make it wide or narrow, continuous or held. Make sure to always keep good technique; you should feel it in your thighs, glutes, calves and core. Give yourself 30-60 seconds to work through 2 sets of your favorite squat, and two sets of lunges. 

CIRCUIT Round TWO! 2 min. Walk, 4 min Jog, straight to a  10 Second ‘Sprint’- this can just be as fast as you can. Follow that with a 30 Second Run (slightly faster than your Jog). Another 10 Second ‘Sprint’. Breathe easy with a 4 Min Jog, 2 Min Brisk Walk. Take a breather with water. (If you have more time to sweat – repeat this circuit ONE more time for a total of THREE rounds.)

Time for some core work! Find a nice grassy area or roll out your yoga mat. Take a center plank and hold it for 30-60 seconds. Repeat with side plank variations (on the palms or forearms). If you REALLY want to challenge your core…. try out my FAVORITE planking moves with this quick fix 8 minute core video. 

The Jordan Family Fourth Of July FAVORITE recipe!

At my family’s home in Davis, we are lucky to have an enormous vegetable and fruit garden. We grow it ALL – tomatoes, corn, summer squash, green beans, carrots, plums, peaches, berries, cherries….. our backyard farmers market is HEAVENLY. Every year we celebrate the Fourth Of July with a homegrown dinner party with family and friends.  Our “signature” recipe is my mother’s fresh Berry Cobbler. People RAVE about this dish ALL year long… and usually it takes attention AWAY from the fireworks at dessert time.

 

Colleen Jordan’s Peach and Berry Cobbler

Ingredients:

  • 2 1/4 cups all-purpose flour, divided
  • 8 cups chopped peeled peaches (about 4 pounds)
  • 1/4 cup honey
  • 3 tablespoons fresh lemon juice
  • 3/4 teaspoon salt, divided
  • 3 cups blackberries
  • Cooking spray
  • 3/4 cup granulated sugar
  • 1 tablespoon grated lemon rind
  • 1 teaspoon baking powder
  • 6 tablespoons chilled butter, cut into small pieces
  • 1 1/4 cups low-fat buttermilk
  • 2 tablespoons turbinado sugar

Directions:

  • Preheat oven to 400°.
  • Lightly spoon flour into dry measuring cups; level with a knife.
  • Combine 1/4 cup flour, peaches, honey, juice, and 1/4 teaspoon salt in a large bowl; toss gently. Let stand 15 minutes. Fold in blackberries. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray.
  • Combine 2 cups flour, 1/2 teaspoon salt, granulated sugar, rind, and baking powder in a medium bowl, stirring with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add buttermilk, and stir just until moist.
  • Drop dough onto peach mixture to form 12 mounds. Sprinkle mounds with turbinado sugar. Bake at 400° for 40 minutes or until bubbly and golden.
Nutritional Information
Amount per serving:
    • Calories: 283
    • Calories from fat: 20%
    • Fat: 6.3g
    • Saturated fat: 3.8g
    • Monounsaturated fat: 1.8g
    • Polyunsaturated fat: 0.3g
    • Protein: 4.3g
    • Carbohydrate: 56.5g
    • Fiber: 4.7g
    • Cholesterol: 17mg
    • Iron: 1.5mg
    • Sodium: 267mg
    • Calcium: 63mg
 This should serve 12 happy friends! We also add homemade ice cream…. yes our friends are VERY Happy! 🙂
Hungry for more 4th of July recipes? Check out these from Cooking light magazine. We make the Beer butt chicken for almost EVERY summer celebration. Delicious! Enjoy 🙂
COCO LIBRE Cocktail Recipe!
Here’s my take on a fun, low calorie, coconut water cocktail for you to try this holiday weekend. Enjoy – and BE SAFE. Moderation is good…. seeing stars and stripes is NOT.

COCO LIBRE

  • COCONUT water (I use Amy & Brians or ZICO, but any brand will work)
  • 1 1/2 oz light rum
  • Juice of 1/2 lime

Add rum and lime to highball glass. Fill with coconut water, stir, garnish with lime wedge & Enjoy!

Not sure how you feel about coconut water and rum? Check out some other cocktail combinations here.

 

 

How will YOU be celebrating this fourth of july? What are your favorite holiday traditions with your loved ones? Share your favorite fourth ideas, recipes, and stories by commenting below – I love hearing how you stay healthy, active, and CELEBRATE yourself! 

 

 

HAPPY FOURTH OF JULY to you ALL! Cant wait to see you this week to hear all about your fun festivities 🙂 Till then…. enjoy your fireworks and WEAR SUNSCREEN! 😉

 

Caroline