Frightfully Fierce Fitness.

The Caroline Jordan Fitness Guide to a HEALTHY, HAPPY, Halloween!

Its the TRUTH. People who exercise out of enjoyment last 25% longer than those who sweat because they feel obligated to do it. This Halloween, I challenge you to have more FUN with your workouts. Celebrate the season of spook with my “Frightfully Fierce Circuit” and “Very Superstitious” Halloween Playlist. The haunted holiday only comes once a year after all. SAVOR life and celebrate it a little! It might scare you to find you actually have a good time…

HAPPY SWEATING!

Frightfully Fierce Workout: Caroline’s Crafty Halloween Circuit! 

Get ready for my fun and festive HALLOWEEN Circuit. This 10 minute routine doesn’t require any equipment and uses total body exercises for an effective and efficient workout. It’s perfect for the gym, traveling, or at home training. For best body results, aim to train your core at least 2-3 times per week.

Caroline’s Crafty Core Circuit Includes the following “evil Halloween drills”:

  • “Witches Hat”
  • “Scardey Cats”
  • “Creepy Crawlers”
  • “Graveyard Glutes”
  • “Be-witched Twist”
  • “Spider Plank”

 

Complete the routine once, twice, or three times through for a quick and challenging core training session. Or combine the exercises with Caroline’s “Trick OR Treat “Time Saving Cardio Routine for a complete cardio and core workout!

Caroline’s “Trick Or Treat” Time Saving Cardio Routine

  • 3-5 Minute Warm-up Walk
  • 90 Second Sprint
  • 60 Second Jog
  • 60 Second Sprint
  • Repeat 5 Times Through!

My OTHER favorite festive workout suggestion? Go on a Haunted Halloween walk with a group of friends and check out all the frightful house decorations! My girlfriends and I hiked through the San Francisco hills of Pacific Heights to oogle at the rich mansion’s and their decor. The walk made for a great low-impact workout AND we got our thrills seeing all the ghosts, goblins, and spiderwebs!

Not scared yet? Heres a playlist that will make you shiver….

“Very Superstitious” Halloween Playlist

  • Mad House / Rihanna
  • Zombie Nation Remix / Kernkraft 400
  • Sexy and I Know It / LMFAO
  • Moar Ghosts N Stuff / Deadmau5
  • Heads Will Roll / Yeah Yeah Yeahs
  • Blood On the Dance Floor / Michael Jackson
  • Blood Is Pumpin’ 2005 (Radio Edit) / Voodoo & Serano
  •  Teeth / Lady GaGaf
  • Beautiful Monster-(Low Sunday Radio Edit) / Ne-Yo
  • Firestarter / The Prodigy
  • Dragula / Rob Zombie
  • Monster / Lady GaGa
  • The Fear (StoneBridge Radio Edit) / Lily Allen
  • Get Your Freak On (Remix) / Missy Elliott feat. Nelly Furtado
  • Freaks Come Out At Night / Whodini
  •  Round & Round MASTERMIX – Bodyrockers vs ZZ Top
Do you plan to work out on Halloween? Will you celebrate to any of these songs or do the above workout just for the fun of it?  Post your comments and workout accomplishments below!! Have a happy and healthy Halloween!
Caroline
Other Things to Check Out This week:

ROLFED. Week One.

As an instructor and athlete, I need a lot of massage and bodywork to keep my machine running. Its hard to find a therapist who has the knowledge and skills to provide a massage that is sports specific and can go the distance in helping me with all my body issues. Throughout the years, I’ve seen many massage therapists and had my share of unsatisfying spa experiences. Massage appointments would provide a quick fix for relaxation and relief. But never would a session work to solve the root cause of my pain or help with the biomechanical issues that caused it in the first place. It is an expensive and sometimes frustrating body care plan. Knowing you need massage to prevent injury and pain, but also knowing that the benefits of massage treatment wouldn’t last long.

Marie was introduced to me as EQUINOX’s resident “rolfer”. Having never heard of the technique before, I had to find out what Rolfing was and why it was considered a unique and specialized form of body therapy. What is Rolfing and why is it a standout spa service? I sat down with Marie and got to learn more… you can read all about my fascinating findings HERE.

After learning all about it, I was too curious NOT to enroll myself into the 10 session series of Rolfing. I had to find out if this unique technique actually WORKED. If this type of massage could provide MORE than a quick fix, but rather a long term solution to my body’s pain issues. I went for it… and began the great ROLFING experiment. I thought it would be fun to document my findings on this blog and give you the insider scoop on my rolfing experience. Read along and join me on my journey towards developing a more “in-touch” relationship to my body and (hopefully!) a massage method which will bring more balance , vitality, and health.

The 10 sessions of Rolfing – Structural Integration

Sessions 1-3: Focus on superficial layers

Session 1. This session focuses on freeing the lungs to allow fuller breath, and beginning to free the shoulder and pelvic girdles from the ribcage. This is accomplished by working superficial tissue around the ribcage, shoulders, arms, and hips. Neck and back work is included at the end of almost every session to balance and integrate the work into the body.

My first appointment focused on the shoulders, spine, and hips. It was an intense and painfully pleasurable 80 minutes. At the beginning of the appointment, Marie checked my posture and spinal alignment in several different standing positions. She then moved me to the massage table to begin work on my shoulders and arms. We continued on to work the spine, hips, and neck.There was a method to her madness and reason behind addressing each of these areas in our first session. It was fascinating to learn more and made me aware of parts of my body I hadn’t thought twice of before. Most of the techniques she used I had never experienced in a massage appointment, especially the deep release work in my upper chest and back. It wasn’t as intense as rolfing is rumored to be, just different, new, and eye-opening. Throughout the session, Marie had me sit up, check in, and see if I experienced a difference or change in my structure.  Even after our short time together I was surprised to notice a dramatic shift in how my body felt and functioned. I found the first session to be relaxing yet incredibly energizing. I left our appointment feeling invigorated and eager to come back for more. Counting the seconds till session two…. I have a feeling this “rolfing experiment” of mine is going to be POWERFUL!

Have you tried Rolfing before? What was your experience?

For more on Marie and the Rolfing technique, check out this POST, or Marie’s website at: http://www.mariethiebaud.massagetherapy.com/

Caroline Jordan Fitness ROCKOUT workout.

My whole life has been inspired by music. I still feel the excitement of the very first time I took ballet class, at the age of three, and the satisfaction I got from many years of Davis show choir, singing loud for all to hear.

Music and dance are food for the SOUL, rekindling the free spirit in all of us, breaking down inhibitions and releasing a sense of well-being. After a hard, stressful day it’s amazing how music relaxes the body and drains tension.

Listening to GOOD music is one of my FAVORITE reasons to workout. Putting together a fun workout mix excites me and makes fitness motivation easy. Even if the workout is challenging, somehow the music can dull the pain and give me energy to finish the session.

Below is a playlist I created to help you “rock-out” your next workout. Remember, every minute counts so if you can only get away for 10 or 15 minutes that’s OK. Don’t blow it off. Get your tunes out and go for it!

 Caroline Jordan Fitness ROCKOUT Playlist

  • Right There (Wideboys Club Mix) / Nicole Scherizinger
  • Here Comes The Hotstepper (Heartical Mix) / Ini Kamoze
  • Hells Bells / ACDC
  • Down for Whatever (feat. The WAV.s) / Kelly Rowland
  • If I Was You (OMG) / Far East Movement feat. Snoop Dogg
  • Dancing On My Own (Buzz Junkies Remix Radio Edit) / Robyn
  • Annie Are you O.K. / Michael Jackson
  • We Found Love (feat. Calvin Harris) / Rihanna
  • One (Your Name) [Radio Edit] {feat. Pharrell} / Swedish House Mafia
  • Crazy Funky Style / The Partysquad
  • titanium ( feat. sia) / David Guetta
  • Sexy and I Know It / LMFAO
  • Let the Beat Rock (Boys Noize Megamix) [feat. 50 Cent] /Black Eyed Peas
  • Winner (Feat. Jamie Foxx) / Justin Timberlake
  • Remember The Name / Fort Minor
  • Motivation (Rebel Rock Remix) [feat. Lil Wayne] / Kelly Rowland
  • Battleflag (uncensored) / Lo Fidelity Allstars
  • COOLDOWN: How To Love / Lil’ Wayne

What would you add to the above selection to make this mix MORE empowering? Leave a song suggestion as a comment below, I’ll play it in your next fitness class and we can ROCKOUT together!

Music has played a bigger role in your life than you realize. Next time you have a hard day or feel tired, blast some tunes and you’ll be amazed how much energy it’ll give you and how much it will empower your workouts. Trust me, this is NO fitness myth. Try it, it really does work!!

Check back in next week for Healthy, Happy Haloween tips!
Thanks again for being an incredible fitness family. Hope to see you soon for a ROCKOUT workout!Caroline

Other Things To check out this week:

You got ROLFED. My 10 series Experience.

Which one are YOU?

Plagued by muscle pain? You might benefit from a unique massage technique called Rolfing. “Deeper than a deep-tissue massage”, this technique was developed by Dr. Ida Pauline Rolf in the 1950’s. Rolfing works to separate bound-up connective tissues (or fascia), which link the muscles.”Rolfing releases the joints,” says Dr. Oz, Oprah’s health expert. The impact of this massage technique goes far beyond a relaxing effect. Experts have shown the rolfing method to provide medical benefits. Its most unique in that it works with the body instead of on it.  The therapist aims to release the fascia, the important sheath wrapping around the body’s muscles. “When you talk to folks about the impact it has on them, a lot of them just stand taller. A lot is just freeing you up to live the way you’re supposed to live.”

After Rolfing made the Oprah show, I was eager to learn more… what was this unique massage form and why was it considered better than other modalities of bodywork? I met with Marie Thiebaud, Structural Integration & Massage Therapist to get the inside scoop on the “Rolfing” method of bodywork.

What is Rolfing?

Rolfing is a system of hands-on soft tissue work and movement education. Rolfing can change your alignment and movement patterns and make your body more comfortable and capable. Rolfing uses a series of approximately 10 individualized sessions to bring lasting changes to your body. Each session is different, and cumulatively they balance your body by releasing lifelong patterns of effort, compensation, tension, and strain.

Sounds similar to regular massage…. How Does Rolfing Work and what makes it different?

Rolfing consists of two elements: structural work and movement work. Structural work is hands-on bodywork that involves fascia, the connective tissue that envelops and permeates muscles, bones and all other tissues in your body. Rolfing opens, lengthens, and softens fascial restrictions throughout your body.

Movement work helps you to become aware of and to change inhibiting movement patterns. It can help you use and maintain the structural changes that happen in a Rolfing series. Movement work can address any of life’s movements, especially the basic patterns of breathing, sitting, standing, and walking.

What can I expect from my first Rolfing session?

Allow ninety minutes for your first Rolfing session. We will start by discussing your health history, current condition, goals and any questions you have about Rolfing. I will watch you walk, stand, and do simple movements to begin to assess your structure. For most of the session you will be lying on a massage table while I work on the first layers of restrictions in your body, usually on your neck, shoulders, back, ribs and hips. In a first session, we will start to learn how to work together. I will start to learn what your body needs to change, and you will begin to learn to actively participate in your Rolfing series. Active participation helps you to get more out of Rolfing. In the beginning, it can be as simple as actively paying attention to bodily sensations during a session; I may also ask you to participate by performing simple movements while I work with your body, or by doing an occasional experiential/physical “homework assignment” between sessions.

But doesnt Rolfing come in a series of 10? What else do we do in the other 9 sessions?

After the initial first session, sessions usually last about an hour and 15 minutes. Its best to space sessions anywhere from 1-3 weeks apart, depending on what your body needs and how it responds to treatment. People commonly feel a difference in alignment, movement, body awareness and/or pain levels immediately during and after each session; these differences accumulate and can become increasingly lasting as the series continues. Each session focuses on a different part or parts of your body, and cumulatively the sessions build upon one another to create thorough and lasting changes in your body.

Rolfing has the potential to create significant changes in your body. This process can be accompanied by changes on other levels of your being as well. It is not uncommon for people to experience emotional, mental, social, and/or spiritual growth during the time they are undergoing a Rolfing series. My focus as your Rolfing practitioner is always on your physical structure, but I support and encourage growth in other areas of your life.

So after the series, do these changes last forever?

Many people do successfully sustain changes over time, especially if new movement patterns have been learned. If not, you may find an occasional tune-up or further movement education to be beneficial in helping you maintain balance. It is also possible to undergo another short series some point after your initial series to take your body to an even higher level of integration.

Ive heard Rolfing hurts… What does it feel like?

Rolfing is deeply transformative work, but it is not the painful process that some have heard it to be. That reputation stems largely from Rolfing’s early years, but since then many practitioners have helped to refine Rolfing and have developed more subtle ways of working with soft-tissue while still effectively changing structure.

Receiving a Rolfing session ranges from feeling pleasantly relaxing to momentarily uncomfortable. People who have heard of Rolfing’s painful reputation are often surprised at how pleasant and subtle Rolfing can be. If I am working in an area of significant restriction or holding, Rolfing will likely feel more intense, but that intensity should always feel appropriate, welcome and manageable, and should quickly pass as your tissue releases.

Besides getting the body to a more balanced place, what are the other reasons people choose Rolfing?

Rolfing is appropriate for people of all ages, from infants and children to the elderly. The ways Rolfing can serve people are numerous and individual. The most common reasons people decide to participate in rolfing include:

  • Embodiment: In this day and age, it has become normal to be disconnected from our bodies. Rolfing is a great way to find your way back home to your body as a source of enjoyment, knowledge, and health.
  • Help with Tension, aches and pains: When your basic structure is out of balance, your body has to work very hard to keep you upright and moving around. Over time, this extra effort may result in chronic tension, strain, and pain. Further, an off-balance body is already overextended and has a reduced capacity to tolerate or to heal from accidents and other traumatic events. By improving your whole body alignment, Rolfing can release tension, aches and pains without creating strain elsewhere in your body.
  • To improve posture, balance or flexibility: Many people find that balance, posture and flexibility get worse as they age. As common as this is, many of these changes are not an inevitable part of aging. Rolfing can help you find better posture, flexibility and ease of movement at any age.
  • To liberate restricted movement patterns: Nearly all of have activities in our lives that can lead to restricted movement patterns. A mail carrier with a heavy bag, a dental hygienist stooping and twisting to work with patients, a violin player, parents carrying children, anyone who uses a computer at length—all of these people ask their bodies to repeatedly move in specialized ways that can become limiting over time. Rolfing can unwind problems created by a lifetime of activity and create a body that is better able to perform movements like these without strain.
  • To improve athletic and everyday performance: Balancing your structure can enhance athletic and everyday performance by improving body awareness, movement patterns, and range of motion. Athletic endeavors and life’s everyday activities—from running a marathon to doing housework—are easier when your body is more comfortable and when less energy is required to move with more ease and power.
  • To support other personal growth practices: The time when you are going through a Rolfing series has the potential to be a time of significant personal transformation and change. Rolfing is very compatible with many personal growth practices, like yoga and therapy, that likewise promote insight and transformation.
I get massage all the time… What is the difference between Rolfing and massage?

Massage seeks to relax the body as it is; Rolfing asks the body to reorganize itself. In general, the many therapeutic benefits of massage come from relaxing muscle tone and increasing circulation—from relaxing, but not changing, the overall way the body is organized. Rolfing changes your whole body’s structure so that old habits of tension and strain are no longer necessary. Massage offers a quick fix to body imbalances, where as Rolfing provides a results oriented approach to solving chronic body issues.
I love the fact that Rolfing is RESULTS oriented and works to bring the body into a balanced, healthy place. When it comes to bodywork, I am always curious and willing to experiment with anything that will benefit my health and fitness. After learning all about Rolfing I had to experience the 10 session series for myself. I thought I’d document each session in this space, as a way to give you a behind the scenes view of what rolfing IS and how it works. Join me on my journey as I go through 10 sessions of structural integration. Read along as I learn more about myself, my body, and my health through this unique massage method. Looking forward to working with Marie and going through the series. Im excited, nervous, and ready to ROLF!
See you after session 1 with an update!
Caroline
For more information on rolfing, check out: http://www.mariethiebaud.massagetherapy.com/
More on Marie Thiebaud, C.M.T.:

Marie is certified in the Rolf Method of Structural Integration, also known as Rolfing® from The Guild for Structural Integration in Boulder, Colorado.  Her massage training was completed at National Holistic Institute where she was trained in Swedish, Deep tissue. Shiatsu, Myofascial Release, and Reflexology.

Marie’s passion for healing began due to her own struggles with scoliosis and fibromyalgia. She initially started working in a chiropractic office as a massage therapist in 1997, and then pursued a corporate career, but found that her true calling was helping people manage their pain as a massage therapist.

Marie specifically chose the practice of Structural Integration because she experienced first hand the dramatic long lasting changes within her own body. Motivated by this, Marie pursued this approach to help people also work toward a pain-free existence.

Through her extensive training of over 1400 hours in body work, Marie has been able to apply her healing touch to a large and diverse client base. Whether a client is suffering from a carpal tunnel syndrome, scoliosis, or chronic back pain they can benefit from Marie’s healing touch.

Marie had the privilege of working with Emmett Hutchins, who was chosen by Ida P. Rolf to carry on her practice of Structural Integration. In addition, she would like to thank Jeff Linn, and Amber Leigh for their incredible knowledge and support.

In addition to her passion for somatic studies, Marie also likes to snowboard, practice yoga, and dance with her hula hoop!

Caroline Jordan Fitness: SNACK ATTACK!!

hmm which one will power up my training?

Have you ever gotten home from a long day at work and walked straight to your pantry to grab the first thing you find? Before you know it, you’ve gone through half a bag of crackers, gummy bears, or almond butter fingers [aka finger dip, lick, repeat], without even batting an eyelash. If this is at all like you, you should know that you’re not alone. This is a classic problem for many people, generally because they don’t eat enough during the day.

But here’s the good news in all of this… there’s a simple, cost effective, healthful solution to your pantry raiding: HEALTHY SNACKS! 

Science says snacking is good for you. The 5,000-subject-strong National Health and Nutrition Examination Survey found that people who ate snacks in addition to three meals a day had higher levels of nutrients in their diets. Healthy snacks are an important part of a balanced diet and can produce ultimate performance. Eating snacks through out the day can keep your energy high and your  blood sugar level from dipping. Planned snacking reduces the likelihood of choosing unhealthy foods, over-eating at meal time, or the experiencing energy “crash and burn”. Not only that, but a smart snack can POWER up your workouts and help you  achieve all your fitness goals and dreams.

I love sharing workouts with you in class and with our online workout challenges.  We’ve been training hard, and I’m proud of you for all of it. But in order to get the MOST from your workouts, you need premimum fuel in your tank. And thats where healthy snacking comes in, helping you power up before, during, and after your training session. I thought this week I’d challenge you to learn how to incorporate healthy snacking into your diet and workout routine. Below is a list of  premium training snacks. Some of them are my favorites… others are client’s top picks. All of these are:

  • Snacks prepared in less than 5 minutes
  • Healthful bites to fuel you for your day. To help you stay energized, alert, and balanced
  • EASY. Can be stashed in your desk, car, office, golf bag, gym bag [whatever you’re into] for quick and easy access.
  • Low cost: you wont go broke over your snacking! Avoid the vending machines and save your money for fun fitness adventures
Caroline Jordan Fitness SNACK ATTACK. Foods to power you UP!!
  • Fruit – Any kind and Im happy 🙂 loving the fall apples right now.
  • Quick oats, cinnamon, and ground flax. Click HERE for my favorite oatmeal. Its my #1 on the go snack and favorite breakfast.
  • Homemade trail mix: will keep up to 2 months in a jar. Fill Mason jar with cacao nibs, almonds, cashews, sunflower seeds, pumpkin seeds, raisins, prunes, dates, apricots. Look for raw nuts and seeds and unsweetened dried fruit
  • Chocolate Milk. This is an AMAZING after workout drink if you can tolerate dairy
  • Edamamme. Im Semi-obsessed
  • Sushi. If it sits well with you – I say its a GO!
  • Hummus and a pita with snap peas
  • Raincoast Crisps with coconut butter and dried fruit: Look for dried berries, they’re the bomb!
  • Fruit to go bars: although they are not as good as an apple, pear, or any whole fruit [I think you can find organic ones now] they’re a lot better than the candy machine!
  • Baked Oatmeal Snack Bars. Love this recipe!  Thanks Kath!
  • Ryvita crackers with almond butter and jam: look for a jam sweetened with fruit juice
  • Apple and almond butter
  • Popcorn and coconut oil: popped fresh is best, but if you’re in a time crunch [or there’s no popper at your gym…] throw in a microwavable bag of plain, unsalted popcorn. Sprinkle with sea salt and coconut oil or any season you like!
  • Olives: throw a couple in a container in the morning and snack on at any time of the day
  • Celery and peanut butter
  • Bean salad: 1 can mixed beans, ½ red onion chopped, ¼ cup apple cider vinegar, ¼ cup olive oil
  • Flax oil, herbs and veggies: mix 1 tsp parsley, 1 tsp onion powder, 1 tsp basil, 1 tsp oregano, 1/4 tsp salt in 1/4 cup flax oil. Use as a dip for veggies
  • Kaia foods kale chips
  • Seaweed Snacks
  • Coconut chips: long shreds of coconut, you can usually find a health food stores
  • Hemp powder & unsweetened almond milk: try to find 250mL servings of almond milk, should keep up to 1 year
  • Lara Bars! I like the new cookie dough flavor
  • Dried fruit: look for unsulphured, unsweetened, organic dried fruit. Mixing with nuts and seeds will lessen the impact on your blood sugar
  • Medjool dates and coconut butter: split open and stuff with coconut butter
  • Hummus and veggies: prepare vegetable sticks on Sundays and store in your fridge for a quick get-to meal
  • Banana and almond butter
  • Toasted bagel with nut butter, banana, and sprinkled coconut: my favorite gluten free bagel isKinnikinnick Foods Tapioca Rice New York Style Plain Bagels [Kinnikinnick bagels are NOT vegan, but there are many others that are!]
  • Carrot sticks: plain, simple, and delicious
  • Granola: look for a brand that is sweetened with honey (check the ingredients because sometimes they SAY its sweetened with honey and it still has loads of glucose)
  • Goat cottage cheese with tomatoes, sun dried tomatoes, and celery
  • Apple and cheese
  • Yogurt and trail mix: trail mix – fill Mason jar with cacao nibs, almonds, cashews, sunflower seeds, pumpkin seeds, raisins, prunes, dates, apricots. Look for raw nuts and seeds and unsweetened dried fruit
  • Slice of  Quality bakery bread and coconut oil: pumpernickel, sunflower rye or rock rye breads
  • Granola and chocolate chips
  • Greek yogurt with blueberries, granola, and a drizzle of blueberry agave
  • Marys crackers with individual sized canned tuna: try to find tuna in water (avoid oil and mayonnaise)
  • Hard boiled egg.
  • Peanut Butter and Jelly Sandwich
  • Turkey melts: 1 slice of bread, 1 slice of leftover turkey, 2 tbsp daiya cheese: put in the toaster oven for 5 minutes
  • Pre-cooked chicken: cook, cut into strips and keep in the freezer. Defrost in the morning for an after work snack

This week I challenge you to pack some of these simple snacks into your workout bag for accessible fuel-on-the-go. What is your personal favorite HEALTHY SNACK? Leave a comment below with your top training snack and how you use them to power up your training. 

Cant wait to read your healthy snack suggestions and see you in another POWER packed class soon! Have a wonderful week and HAPPY SNACKING!

Caroline

True story: Im in the airport tired and ready to go home from my most recent trip to L.A. Im almost through security when my bags are pulled over by the airport police. Something inside didnt check out right… so its time to unpack all of my belongings. Everything should be fine… but whats the problem? The raisins, almonds, and oatmeal, my #1 healthy snack option. Just a reminder for when you travel… carry your snacks on with you! You know I cant leave home without my oatmeal 😉

Other things to check out:

TOO much fun at LULULEMON Grant Ave. Love my store.

Client in the Spotlight: Monika Miethke

I have worked with Monika Miethke as her group fitness instructor for 4 years. Her energy is contagious; she is in every group fitness class with superstar strength, a smile and a positive attitude. I am so grateful for students like Monika and a happy to highlight her story on this blog. After the Breast Cancer Awareness Post, Monika wrote to me with her words on battling the illness. I wanted to share her inspiring story in this space and remind you that there are NO LIMITS.

“Dear Caroline, This photo has been taken a few days ago.I am wearing the pink scarf in honor of the breast cancer awareness month – October. I did have breast cancer twice, each one year apart, but I am a surviver and I have to admit that exercise has helped me enormously to overcome my sadness. And with reconstruction I am able to feel whole again. Of course I contribute to the “Brest Cancer Fund” in San Francisco at a regular basis. I encourage all women to get an annual check-up, since early detection is essential in surviving this illness. Exercise did not just help me to forget the pain, exercise helped my healing process and made me strong again.
 
All the very best, Monika.”

Thank you Monika for sharing your story and inspiring us all to live rich, full and long lives. Feel free to share your story as a comment below or any ideas on how we can help. Lets work together to find a cure. Lets fight to end breast cancer!

Love and gratitude to you all,

Caroline


The POWER of Pink. How will you celebrate?

I pray you are fortunate to never find yourself in the waiting room of a hospital, anxiously awaiting a doctor with the results of your biopsy or the blood tests of a loved one. I pray you never hear word “cancer” come out of your physician’s mouth, suddenly changing your understanding of the word and shaking your whole existence. I pray we work together to find a cure and create a brighter, healthier future.

This year marks the 25th year of Breast Cancer Awareness Month. Breast cancer is a topic near and dear to many of us. It is the most common form of cancer in women and the second leading cause of female deaths due to cancer (after lung cancer)  http://nbcam.org.   According to Breastcancer.org, an estimated 207,090 new cases of invasive breast cancer were expected to be diagnosed in women in 2010 in the U.S.  Many are surprised to learn that breast cancer can also affect men, although the chances are reduced with one out of 100 cases being male.  http://nbcam.org .

So every October we party with pink ribbons, buy pink hued products, and support charity runs with pink logos. Has it made a difference? YOU BET. Thanks to the billions of dollars raised for research, we are starting to win the war against breast cancer. “The progress we have made over the last 20 years has changed the face of the disease for American women,” says Freya Schnabel, MD, director of breast surgery at NYU Langone Medical Center. “We can find it earlier, treat it more effectively, reduce recurrence, and enhance survival.” Since everything from running shoes to tissues will be going pink this October, I wanted to share the top things you need to know about Breast Cancer Awareness Month and how YOU can help make a difference.  Knowledge = power, and the more you know the more power you have to help find a cure 🙂

Breast Cancer Awareness Month. The Facts and How You Can Help

1. Breast cancer can affect anyone. Whether you’re poor, rich, white, black, old or young, breast cancer can affect you. Celebrities Cynthia Nixon, Christina Applegate, and Sheryl Crow have all been diagnosed and now help promote Breast Cancer Awareness Month. Maybe you’ve had a friend, co-worker, or family member who has been affected or you have struggled with disease. The work to cure breast cancer is a universal cause, anything you do to help will make a difference in a life you love 🙂

2. Awareness is growing.  If it seems like pink is everywhere, you’d be right. The movement has grown immensely over the last quarter of a century and everyday more people are working together to find a cure.

3. It’s easy to get involved. Whether it’s running a race for charity or buying a product that supports breast cancer research, you can help no matter what your budget is or how much time you have to give.

4. You can PREVENT cancer by living a healthy lifestyle (and helping others do the same). Prevention is the first step in fighting breast cancer. Here are a few ways to cut your risk:

  • Work out pretty hard… daily. Moderate to vigorous exercise is linked with a 25 percent decrease in risk. Get moving for 45-60 minutes five days a week.
  • Stay on the slim side. Obesity is the biggest avoidable cause of breast cancer. Even losing 5 to 10 percent of your weight lowers your odds if you’re heavy, says Debbie Saslow, PhD, director of the Breast and Gynecologic Center at the American Cancer Society.
  • Eat more plants. No single food has emerged as the one to beat breast cancer – though those filled with fiber seem to lower your risk, new Chinese research shows. But overall healthy eating can give you an edge. You could reduce your odds of all kinds of cancer by 60 to 80 percent through diet alone says Joel Fuhrman, MD, author of Super Immunity. Fill your plate mostly with veggies, fruits, whole grains, and beans.
  • Limit alcohol intake to 3 drinks per week (a drink = 1 ounce of hard liquor, 6 ounces of wine or an 8 ounce beer)
  •  If you smoke, quit. I guess thats kinda a no brainer right?
  • Check yourself. The most important thing you can do to support Breast Cancer Awareness Month is to do a monthly breast exam and get a mammogram as soon as your doctor recommends it.
All of these behaviors are especially important in younger women when the breast is in development. It takes years of these behaviors to generate a breast cancer. So live a healthy lifestyle, and encourage the women in your life to do the same!

5. Important and informative Breast Cancer Awareness Websites:

6. Different Ways YOU can make a difference TODAY:
  • Join the TeamHope national marathon team to get a spot on one of its partner races, such as the ING Miami Marathon or ING New York City Marathon. Get in shape AND give back…. make your training really mean something.
  • Donate a dollar – support the cause directly on the Breast Cancer website.
  • CancerForward.org is an online network of 1,700 survivors, loved ones, and health care providers. Long on to offer your words of wisdom, or join the all-volunteer editorial staff.
  • ArmyOfWomen.org matches healthy women with researchers seeking volunteers for breast cancer studies. Your donation is your own healthy self!
  • Help coordinate a free fitness event through one of your local active communities (lululemon SF has done many yoga charity events). Contact a store to see if they would want to set up a yoga for charity event with you. If you are an instructor of yoga/fitness,  head to TeamSurvivor.org and offer your fitness services for a charity event!
  • The SAMFund helps young adults deal with debt post cancer, awarding grants for expenses like rent, medical bills, and education. Money-savvy volunteers can guest blog at TheSAMFund.blogspot.com or research topics for webinars.
  • Join Team FD at FirstDescents.org; you can set a fund-raising goal and raise moola as you kayak, hike, climb, raft, run, surf, or enjoy your favorite spots.
  • Cancer Rockstar, founded last year, sends cancer patients to jam out at concerts and meet their musical idols face-to-face. You can fan the charity on facebook to raise awareness, or donate money at CancerRockstar.org

This week I CHALLENGE YOU to find a way to get involved with the cause. Do something this week that gives back. How will you be celebrating Breast Cancer Awareness Month? Leave a comment below with ONE thing you’ll be doing THIS WEEK to help the fight to end Breast Cancer. Whether its enrolling in a breast cancer charity race or scheduling a check-up with your doctor (and reminding your friends to do it too), you can make small steps towards finding a cure. This week,  how will YOU make a difference?

Feel free to share your story or any ideas on how we can help.

Let’s dream of a day where people diagnosed with breast cancer can have confidence that they will be not only be cured, but will go on to live rich, full and long lives.

Thanks again for being a wonderful fitness family. Lets make a difference!

Caroline

Other things to check out this week:

Best of the Best: Caroline Jordan Fitness Workout ROUNDUP!

Its been almost THREE years since I started the weekly Caroline Jordan Fitness Newsletters. I hope you have enjoyed all of the fitness facts, health tips, and workouts as much as I have enjoyed writing them. I want to make sure you’re always motivated to mix it up, work it out, and live a HEALTHY life!

Its about time to spice up your weekly workout routine…. I dont want you to hit a FITNESS plateau and lose your motivation!!  I’ve ROUNDED UP some of our past workouts and I want to challenge you to give them another shot. The first time was your practice round  after all 😉 Below is my list of “Caroline Jordan Fitness Favorite Workouts”. I want you to MIX up your fitness routine and continue seeing amazing results from your time in the gym.  So what do you think… are you up for the challenge? How many of the below can YOU sweat through this week? I challenge you to complete as many as you can before next Sunday. Then leave a comment below this post with the # of workouts you sweated through. The person with the highest # of total finished fitness sessions wins a little special something 🙂 Cant wait to read your comments and see how you feel after all the workouts.  CHALLENGE YOURSELF…. HAVE fun…. and BEST OF LUCK to everyone!

Caroline Jordan Fitness WORKOUT ROUNDUP. 

Its a total of 10 workouts – some complete hour long routines and others quick bursts of movement. Looking forward to reading your comments and congratulating you on how many you accomplished this week! And dont forget the special prize for the most completed workouts…. trust me its WORTH IT! Need something to sweat to while you power through the above? Check out my SPICY summer spin mix and HAVE FUN!
Thanks again for being an amazing fitness family. See you this week for Chisel’d, Cycling, Core, and more workout mania!
Caroline
Other things to Check out this week: