The Anti-Gravity Treadmill and a 30 minute RUNNING workout! RUN ON AIR.

Caroline Jordan Fitness Tip Of the Week: Anti-Gravity Running…. WHAT IS IT?!

Caroline Jordan Fitness has teamed up with the M2 Revolution Performance Center in San Francisco, home of the ANTI-GRAVITY TREADMILL. This endurance training center in Nob Hill houses a CycleOps Indoor Cycling studio, power-based fitness testing, a functional training floor, and the unique anti-gravity treadmill. This week I took a test run on this revolutionary piece of training equipment and had an incredible experience!  I’ve been trying to share my story of weightless running in class…. but it seems to be a hard concept to convey in conversation! Instead of confusing you all, I thought I’d make it this week’s blog topic. What is Anti-Gravity Running and how does it work? Read below for all the details on this dream machine….

From M2 Revolution Website:

“Get ready for access to the most cutting edge run training and injury rehab technology.  M2 Revolution now offers what until now only a small group of world class runners secretly practice – NASA technology that defies gravity.”

The Alter G-Trainer offers personalized precision un-weighting benefits that build run specific endurance without the pain and risk associated with full-weight impact on joints, bones, tendons, and muscles. With a simple touch of a button, a runner can reduce bodyweight in 1% increments, all the way up to 80% of bodyweight.

How does it work?

An air sealed cushion around a runner’s midsection uses air pressure to un-weight the runner – imagine a cork being pushed up through a wine bottle.  Meanwhile, the runner enjoys normal run range of motion – minus those pounds that the runner wishes to eliminate.

Who can benefit from running with Alter G technology?

Injured Runners

  • Rehab AND Train with your natural gait and rhythm
  • Reduce your weight to that level where impact is not harmful
  • Maintain fitness while practicing rehab
  • No more water-run drudgery!

Performance Runners

  • Add Volume without the wear and tear
  • Over-speed training
  • Active recovery runs can see quicker pace for improved turnover

Ironman & Ultra Marathoners

  • Un-weighting allows tired legs to remember quick running gait and muscle patterns
  • Add volume without destructive wear and tear

Older Runners

  • Oh to be young again!  With the Alter G, yes you can!
  • Faster and more frequent running without age’s next day penalty

Post-Surgery

  • Walking and eventually running at a fraction of your bodyweight will greatly speed your rehab and recovery period
  • Maintain basic fitness levels
  • Rehab now becomes a more positive experience
  • Interesting BLOG post on running with TWO knee replacements, must read! http://jessicafewless.blogspot.com/2009/12/i-can-run.html

Motivational

  • Run at your college weight!
  • Curious as to how losing 10 pounds would impact your running?  Touch a button and be amazed – and then motivated to drop the extra luggage

M2 Revolution provides a variety of packages for its members and visitors to take advantage of this leading edge gravity technology.  Come join us for a run, and check out M2’s power-based cycling classes while you are there.

Other interesting articles on the Alter-G Treadmill

Read more about the M2 Revolution Studio here: http://www.m2rev.com/index.html
Would you try the ANTI-GRAVITY Treadmill? Leave a comment below if you would give it a test run and why you think it would help you improve your fitness or performance. I want to know if you would be daring enough to give it a go!
Caroline Jordan Fitness Challenge of the Week: Fast and Fearless Running Workout!
Anti-Gravity Treadmill or not, you can still partake in this week’s Fast and Fearless Running Workout Challenge. Try out Set #1 for 20 minutes and give it your best. If you are feeling fiesty, continue on for set #2 and a longer 40 minute treadmill interval workout. LEAVE A COMMENT BELOW when you have completed Set #1 or Set #2 of this weeks workout. I want to hear how you liked it 🙂
Fast and Fearless Treadmill Workout Challenge: 20-40 minute RUN!
Speed is just a guideline and gives you an example of how this workout can be done. Please feel free to modify/intensify to meet your running needs and just use the directions of the workout not the MPH. The entire workout can also be a power walk if you’d prefer to walk instead of run! Enjoy 🙂
Set 1. 20 minute run.
    • 0-5 minutes. Warm up with a 5 minute jog. Level 6.2 mph.
    • 5-10 minutes. Increase the pace for 5 minutes. Level 6.5 mph.
    • 10-15 minutes. Pick up the pace for another 5 minutes. Speed 6.8 mph.
    • 15-20 minutes. Just a little bit faster for another 5 minutes. Speed 7.0 mph.
    • 20-22 minutes. Rest if you need it by walking for 2 minutes. Speed 3.8-4.0 mph.

Set 2Interval time. Run 2 minutes, rest 1 minute (5 times).

    • 22-24 minutes. For 2 minutes crank up the speed. Speed 7.5
    • 24-25 minutes. Rest for 1 minute by walking or slow jog. Speed 4.0 or 6.0 mph.
    • 25-27 minutes. Increase the speed by 0.1 mph and run for 2 minutes. Speed 7.6 mph.
    • 27-28 minutes. Rest for 1 minute by walking or slow jog. Speed 4.0 or 6.0 mph.
    • 28-30 minutes. Increase the speed by 0.1 mph and run for 2 minutes. Speed 7.7mph.
    • 30-31 minutes. Rest for 1 minute by walking or slow jog. Level 4.0 or 6.0 mph.
    • 31-33 minutes. Increase the speed by 0.1 mph and run for 2 minutes. Speed 7.8 mph.
    • 33-34 minutes. Rest for 1 minute by walking or slow jog. Level 4.0 or 6.0 mph.
    • 34-36 minutes. Really crank it up now. Increase the pace by 0.2 mph and run for 2 minutes. Speed 8.0 mph.
    • 36-37 minutes.Rest for 1 minute by walking or slow jog. Level 4.0 or 6.0 mph.

The Finish.

  • 37-42 minutes. Let’s finish strong. Run at jogging speed for 5 minutes. Level 6.2 mph.
Be sure to complete your walk/run with a cooldown and stretch. Drink plenty of water and congratulate yourself for another fearless workout! Dont forget to LEAVE A COMMENT BELOW when you have completed your session. I want to hear how it went and congratulate you on your success.
Most importantly…..  TUESDAY SEPTEMBER 27th is my BIRTHDAY! Join me in class for a special CELEBRATION WORKOUT. Details for all the fitness festivities can be found HERE. Party playlists, colorful spandex, and coconut water…. what more could you want?! Hope to see you there!
Thanks again for everything! Have a great week and happy running!
Caroline
Other Things To Check Out This Week:

FREE YOGA?! Why not? National YOGA Month!

Caroline Jordan Fitness Tip of the Week: National Yoga Month

September is the official National Yoga Month (a national observance designated by the Department of Health & Human Services) designed to build awareness of yoga’s proven health benefits and provide people with actionable guidance and tools to enhance their own well-being. This grassroots awareness campaign inspires both youths and adults to take responsibility for their well-being by focusing on prevention and healthy lifestyle choices.

Yoga Month Introduces yoga and its proven health benefits to individuals new to yoga by offering the One Week Free Yoga new student program at studios across the country and beyond.

Why Yoga? Here are Caroline’s 10 reasons why you should give yoga a try:

1. STRESS RELIEF: Yoga reduces the physical effects of stress on the body. By encouraging relaxation, yoga helps to lower the levels of the stress hormone cortisol. Related benefits include lowering blood pressure and heart rate, improving digestion and boosting the immune system as well as easing symptoms of conditions such as anxiety, depression, fatigue, asthma and insomnia.

2. PAIN RELIEF: Yoga can ease pain. Studies have demonstrated that practicing yoga asanas (postures), meditation or a combination of the two, reduced pain for people with conditions such as cancer, multiple sclerosis, auto-immune diseases and hypertension as well as arthritis, back and neck pain, and other chronic conditions. Some practitioners report that even emotional pain can be eased through the practice of yoga.

3. BETTER BREATHING: Yoga teaches people to take slower, deeper breaths. This helps to improve lung function, trigger the body’s relaxation response and increase the amount of oxygen available to the body.

4. FLEXIBILITY: Yoga helps to improve flexibility and mobility, increasing range of movement and reducing aches and pains. Many people can’t touch their toes during their first yoga class. Gradually they begin to use the correct muscles. Over time, the ligaments, tendons and muscles lengthen, increasing elasticity, making more poses possible. Yoga also helps to improve body alignment resulting in better posture and helping to relieve back, neck, joint and muscle problems.

5. INCREASED STRENGTH: Yoga asanas (postures) use every muscle in the body, helping to increase strength literally from head to toe. And, while these postures strengthen the body, they also provide an additional benefit of helping to relieve muscular tension.

6. WEIGHT MANAGEMENT: Yoga (even less vigorous styles) can aid weight control efforts by reducing the cortisol levels as well as by burning excess calories and reducing stress. Yoga also encourages healthy eating habits and provides a heightened sense of well-being and self-esteem.

7. IMPROVED CIRCULATION: Yoga helps to improve circulation and, as a result of various poses, more efficiently moves oxygenated blood to the body’s cells.

8. CARDIOVASCULAR CONDITIONING: Even gentle yoga practice can provide cardiovascular benefits by lowering resting heart rate, increasing endurance and improving oxygen uptake during exercise.

9. FOCUS ON THE PRESENT: Yoga helps us to focus on the present, to become more aware and to help create mind body health. It opens the way to improved concentration, coordination, reaction time and memory.

10. INNER PEACE: The meditative aspects of yoga help many to reach a deeper, more spiritual and more satisfying place in their lives. Many who begin to practice for other reasons have reported this to be a key reason that yoga has become an essential part of their daily lives.

ITS ALL TRUE. Yoga can help you lower blood pressure, decreased stress, improve flexibility (and not just physically!), enhance brain function, lower cholesterol, improve skeletal alignment, strengthen bones/joints, improve respiration, aid in weight loss, enhance circulation, ease the transition through menopause,bring a deeper peace of mind, help with mental focus, integrate the mind with the body, and SO much more….

Yoga isn’t just a physical exercise program. It is a scientific system designed to generate greater clarity and harmony in your life.  Through regular practice you will likely notice you are stronger, slimmer, and more flexible.  But you will also find that you are more patient, mentally sharper, more relaxed and better able to handle stressful situations.

Many health/fitness programs are difficult to maintain because they are rooted in an overall negative attitude – that you are inadequate and need to ‘fix’ yourself.  No wonder we want to quit!  Negativity is a terrible motivator, and never gets you to your goals. Yoga meets you exactly where you are and does not judge.  By practicing yoga you have the opportunity to gain greater health, flexibility and strength through powerful positive means.  This allows you to get healthy by honoring yourself, not forcing yourself.

A regular (even not-so-regular) yoga practice is a journey into a healthier body and happier life. Have you found happiness on the mat yet?

Caroline Jordan Fitness Challenge of the week: One FREE WEEK of YOGA. 

New students can get One Week Free Yoga during National Yoga Month which can be redeemed at one of over 1,600+ particiating yoga studios in September and October.

Start here to request ONE WEEK FREE YOGA.

This week I challenge you this week to CELEBRATE national yoga month with a week of yoga practice. How many yoga classes can you participate in? It’s FREE… so you might as well go to town 😉 LEAVE A COMMENT BELOW once you’ve taken a free yoga class. I want to hear about your experience!! Tell me about the studio, style, instructor, and how you felt afterward. Its time to get your downward dog ON. I’ll see you on the mat, lets CELEBRATE National Yoga Month!! 

Be nice to yourself. Make yoga part of your life. Cant wait to hear all about it 🙂

Caroline

Other Things To Check Out This Week:

Instant ENERGY. Live Life FULLY POWERED TODAY!

Caroline Jordan Fitness Tip of the Week: Instant Energy

Have you ever suffered from an ENERGY SHORTAGE? You may be a victim of hidden energy zappers.

If you’ve lost the spring in your step or you’re feeling dog-tired even before your workout, you may be suffering from low energy levels. This feeling could be sabotaging your workouts, health, or affecting other parts of your life.

Its time to talk about silent energy saboteurs and make sure they aren’t preventing you from living in FULL POWER. You are a person full of possibility and potential, but without energy you can’t make the most of it. The below tips  will help you keep your energy high and help you live your best life. Tap into your personal power supply with these tips!

ENERGY Zappers. Caroline’s tips on how to get your POWER back!

Low Iron Levels

About 12% of American women and 7% of men have an iron deficiency, which leaves you feeling drained and lethargic. A runner can slow to a jogger and still be tired. In Spinning classes, this effect can even be worsened, since you’re indoors, focused on your heart rate or monitor, and literally not moving.

Vegetarians, dieters, and athletes (especially bikers and runners), are at an increased risk for iron deficiency. Iron-rich foods such as meat, beans and cereals can keep iron levels high. To maximize absorption into your system, they are best consumed with a food high in Vitamin C. You can also purchase over- the-counter iron pills or multivitamins with iron if needed. Make sure to consult with your doctor if you think you may have low iron levels or are considering taking iron supplements.

Low Blood Sugar

Food is energy. If you regularly skip meals—especially breakfast—you are going to pay for it. In addition, meals should be well-balanced with the proper amount of carbs, protein and fats. Take a look at your diet,and ask yourself if you are properly fueling for your life. You cant expect your car to run on empty. Make the lifestyle changes you need to keep going full speed. Click here to get some ideas on pre/post workout eats to give you the most training energy.

Medications

Many drugs, including blood pressure medication and some birth control pills, can affect energy. Antibiotics can cause strange fluctuations in your strength. If you suspect that your medicine is zinging your stamina, check with your doctor about making a switch.

Poor Sleep

Are you trying to survive on six hours or less of sleep? We often have to make a conscious effort to get in bed an hour earlier. This may be a huge challenge, but it will make you a better athlete … and person. Stop working two hours before bed and turn off the tv /computer.  Does your spouse snore or is your neighborhood loud? The quality of your sleep can have as much of an impact as the quantity. Make time to fit quality REST into your routine to have MORE energy 24-7.

Unrecognized allergies

Histamines and other chemicals released by an allergic reaction can make people feel tired. Allergies can also interfere with breathing, which deprives your muscles of rich oxygen. Visit your doctor if you think you have allergies that are preventing you from enjoying healthy energy levels. Get the help you need to succeed no matter what season!

Dehydration

Are you getting enough water? Eight glasses plus? There are SO many benefits of water. Being dehydrated can sap your energy and make you feel tired — even mild dehydration of as little as 1 or 2 percent of your body weight. If you’re thirsty, you’re already dehydrated — and this can lead to fatigue, muscle weakness, dizziness and other symptoms. Be mindful…. how much water are you actually consuming? Creating a water habit will help you reach healthy hydration levels and gain more energy. Click here to read some tips to help you drink up! Make an effort to hydrate and you’ll quickly have more energy in your life.

Depression

Even mild forms of depression (e.g., from lack of sunlight) and anxiety are associated with low levels of serotonin, a chemical in the brain that can affect energy and mood. You may want to seek professional help if you think your tiredness may be associated with depression. Smiling = energy. Smile more and instantly feel better 😉

Overtraining

We have talked about overtraining a lot on this blog. And lets be honest,  I struggle with this because I love movement TOO MUCH.  Check out these posts for good reads if you are in the same boat as me: SIGNS OF OVERTRAINING and The Secret to SPRINTING (my personal favorite 🙂 . Its good to be honest and look at your workout/life routine. Are you doing too much? Have you followed a hard/easy regimen or are you constantly pushing yourself day after day ? What’s the use if you are going to lose your energy? This week sit down and look at your typical training routine. What does a weekly workout schedule look like for you? Do your workouts leave you feeling invigorated and excited to do them again? Or are you left more exhausted and more burnt out than when you began?

One or more of these factors may be contributing to low energy levels in your life. But here’s the good news: now you know what is wrong and you can fix it. It’s a good starting point from which to reevaluate your lifestyle and move forward. Best of all, it will bring the fun back into your workout so that you feel like you’re “going out to play” again when you train.

Caroline Jordan Fitness Challenge of the Week: Increase Your Energy!

How can you use the tips above to live your life fully powered? This week I want to challenge you to make a conscious effort to do the following:

  1. Eat Iron Rich Foods. Good ideas HERE.
  2. Enjoy a healthy diet and balance your energy level consistently throughout the day.
  3. SLEEP MORE. Go to bed one hour earlier – make time for 8 hours a night!
  4. HYDRATE! Drink as much fresh water as you can.
  5. Smile More. It seriously WORKS! Come to class… I can help you with it 😉
  6. Structure a weekly workout schedule that makes sense for YOU and your goals. Make sure it is balanced, fun, and effective.
This week I challenge you to evaluate how your energy levels are now and where you want them to be in the future. Take a moment to reflect on how you can effectively incorporate the above challenges into your routine. Then leave a comment below when you successfully accomplish one of the above. I want to know when you drink 8 glasses + of water. I want to know how amazing you feel after a good night of sleep. I want to see what your structured workout routine looks like (and congratulate you on it!). Leave a comment below with one way you are going to live this week with MORE ENERGY. I cant wait to see you smile and watch you live FULLY POWERED.
Thanks again for everything! Looking forward to reading your comments and seeing you soon 🙂
Caroline

Other Things to Check out this week:

Happy (HEALTHY!) Labor Day!

 

Labor Day is all about parties: pool parties, neighborhood parties, parties at the park, and NOOOO labor! Its a great time to enjoy some sunshine and rest up before the fall season starts. All the festivities can make it challenging to make healthy choices,  but with a little knowledge and pre-planning you can have a fun and feel GREAT once Tuesday comes. Here are my top tips on how to celebrate a HEALTHY Labor Day!

Caroline’s Tips for a Healthy Labor Day Celebration

Celebrate with Movement. Make activities and exercise part of your holiday. Grab your friends for a hike, go on a scenic bike ride, or cool off in the pool with a game of water polo. At a BBQ or a labor day party? Get up and play volleyball, badminton, or any other fun yard game. No games on hand? You can always start up a dance party and show everyone your awesome moves. Make movement one of the ways you CELEBRATE. You’ll burn calories, get your heart pumping, and have quality fun time with your friends.

Eat First. Seems silly to eat before you’re going someplace to eat, but it can really help. If you have a healthy snack before you go to any social gathering you are less likely to overeat or make poor choices.  With a snack in your stomach, won’t be famished and start eating the first thing you see. Instead, you can focus on the social aspect of the party, have fun, and catch up with your friends.

Stay Hydrated and have water on HAND! Its important to remember to hydrate (always!) but especially on hot days outside. Carry water with you and have enough on hand to keep you well hydrated. When you first go to a party, grab a glass of water and refill it often. Having that glass of water will keep your hands busy and may also prevent you from over-indulging in alcoholic or calorie-laded drinks. Alcohol can weaken our intentions for healthy living. We tend to overeat or make poor choices after a few drinks.  Im ALL for having a good time, but remember: Moderation is KEY in enjoying a healthy holiday (and helping you feel better come Tuesday!) Stay hydrated and you should feel fabulous during your day off.

Establish a buffet strategy. Buffets can be the bullies of healthy diets: they are intimidating and often make you do things you don’t want to do. Its a good idea to plan a food table strategy and to view all the food options before digging in. When you’re filling your plate focus on loading up on fruit, veggies, lean protein, and healthy fat. If you see a treat that you really want, allow yourself a small sample or share it with a friend. Indulging in a favorite treat is fine – just watch your serving size!

Don’t come empty handed. Offer to bring your own healthy dish to the celebration. Not only will you win points with the hostess, but also you’ll know that no matter what, there will be at least one thing  good for you to eat. Veggies with hummus or seasonal fruit platters are my favorite healthy party dishes.

Socialize. Step away from the food table and instead focus on socializing with other people! Once you’ve filled your plate, challenge yourself to talk to at least five different people before you can go back for more. This simple strategy will help you focus less on the food and more on the people. And who knows, once you start enjoying the people around you, you may  realize you aren’t actually hungry for that second helping of pasta.

Remember, just because the invitation says party, it doesn’t mean it’s an invitation to overindulge. If you plan ahead and come prepared you’ll be able to have a fun, healthy, memorable Labor Day. Holidays are about spending time with those you love and LIVING IT UP. So move, eat, celebrate,and ENJOY for me!

Whats one fit way you’ll be celebrating Labor Day in a healthy way? Leave a comment below with one nutritious recipe or fun activity that you plan on enjoying monday. Cant wait to read all your ideas for staying healthy and fit on your day off!

Here’s one that I’ll be trying, thank you COOKING LIGHT! Cant wait to read what you’ll be cooking up 🙂

Summer Peach and Tomato Salad

Simplicity has never looked so beautiful. A stunning combination of skin-on peaches and heirloom tomatoes of various colors, sizes, and shapes creates a sweet-savory salad that pairs well with grilled pork.

  • YIELD: 4 servings (serving size: 1 cup)
  • TOTAL:19 Minutes
  • COURSE: Salads, Side Dishes/Vegetables

Ingredients

  • 1/4 cup thinly vertically sliced red onion
  • 1/2 pound ripe peaches, pitted and cut into wedges
  • 1/4 pound heirloom beefsteak tomatoes, cut into thick wedges
  • 1/4 pound heirloom cherry or pear tomatoes, halved
  • 1 tablespoon sherry vinegar
  • 1 1/2 teaspoons extra-virgin olive oil
  • 1 teaspoon honey
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1/4 cup (1 ounce) crumbled feta cheese
  • 2 tablespoons small basil leaves or torn basil

Preparation

1. Combine first 4 ingredients in a large bowl.

2. Combine vinegar, olive oil, honey, salt, and pepper in a small bowl, stirring with a whisk. Drizzle vinegar mixture over peach mixture; toss well to coat. Sprinkle with cheese and basil.

Nutritional Information

Amount per serving

  • Calories: 75
  • Fat: 3.5g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 0.3g
  • Protein: 2.1g
  • Carbohydrate: 9.9g
  • Fiber: 1.7g
  • Cholesterol: 6mg
  • Iron: 0.4mg
  • Sodium: 156mg
  • Calcium: 47mg

Other things to help you live it up the healthy way this Labor Day:

Cant wait to read your comments and hear how you’ll be healthy and active this September 5th! The more recipes and workouts the merrier – leave em below and Ill see you for another workout soon!