(RE)treat yourself: Follow Your Bliss in Hawaii this February!

The long road from New Year’s to Easter is relatively holiday-free. Of course, depending on where you’re reading this from, you may be blessed with a long weekend or two, but overall it’s pretty sparse. The weeks run long. The weather is less than appealing and leaves you dreaming of an elusive getaway and warm, sunny days.

Getting away doesn’t necessarily mean searching for your passport and hoping your carry-on shampoo bottle will make it through customs. You can escape from the day-to-day with an amazing yoga class, a beautiful run, or a night spent with good friends. No, you don’t have to travel to get away from it all…but who doesn’t want to travel? Making time for a vacation is good for your body, mind and SOUL. This year, prepare to leave winter behind and escape to Hawaii for a unforgetable wellness retreat.

I am gearing up for an inspiring fitness getaway in Maui Hawaii in February. Join me and escape to Hawaii for sunshine, surf, and healthy food. Wake up your days with invigorating workouts, hit the surf, soak in the sunshine, or relax on the beach and sip fresh coconut water. Its the retreat you have been waiting for. Read below for details and sign up NOW. I can’t wait for our memorable island time together. ALOHA!

“Follow Your Bliss: HAWAII RETREAT with Caroline Jordan Fitness!”

Join Caroline Jordan Fitness & Julie Bennett Yoga for a rejuvenating fitness retreat to Maui, Hawaii! The experience will be grounded, playful, and inspiring. Four days of invigorating fitness activities and goal setting workshops to MOTIVATE your spirit, tap into your INNER strength, and energize you like nothing else. Start 2012 off in a balanced, blissful state with Caroline Jordan Fitness in HAWAII!

Our journey will include two fun fitness classes each day, as well as luxurious accommodations and vibrant local cuisine. There will be ample space for rest, reflection, adventure and community connection. Explore the land and culture through hiking, water sports, biking, whale watching and much, much more. Relax and soak in the sun at the world-renowned Kaanapali Beach hotel – Hyatt Regency Maui Resort & Spa.

Space is limited and this sweet retreat deal will sell out FAST. To reserve your space and get the best deal on an ocean view room (and free breakfast buffet – WOO!) contact,  Kay Ryan kay@mauikay.com (808.669.0451) and mention Caroline Jordan Fitness when booking. Prices will change as we get closer to the date—so confirm now to lock in best rate!

Single Occupancy

February 23 – 27, 2012

Round trip airfare for 1 persons on United Airlines, SFO direct to Maui

4 nights at the Hyatt Maui, Partial Ocean view room

includes daily breakfast buffet for 1

Trip protection plan

Resort fee

Total cost including taxes is $2776.00

Same package with flights on Hawaiian out of Oakland is $2661.00

Double Occupancy

February 23 – 27, 2012

Round trip airfare for 2 persons on United Airlines, SFO direct to Maui

4 nights at the Hyatt Maui, Partial Ocean view room

includes daily breakfast buffet for 2

Trip protection plan

Total cost including taxes is $3543.00

Same package with flights on Hawaiian out of Oakland is $3313.00

To secure your space $400 is required as a deposit. Check and Pay Pal options are available for all retreat attendees. This covers all your organized activities and events with Caroline & Julie. Please pass on the info to your friends as well. Who doesn’t need a little sunshine in their New Year?

Explore Further at: 

Hyatt Regency Maui Resort and Spa: http://maui.hyatt.com/hyatt/hotels/index.jsp?null

Caroline Jordan Fitness: http://www.carolinejordanfitness.com/

Julie Bennett: www.facebook.com/JBYoga

JUST GO FOR IT! Follow your bliss 🙂

Hot Cause: BUNS! November 28th – December 3 2011.

Close friend and Informed Body Studio Owner, Jill Harris, is hosting an incredible fundraiser this week. I hope you take the opportunity to get involved, enjoy a great workout, and GIVE back to your world (and to all the bunnies in it ;). During the week of November 28 – December 3, Informed Body will donate $5 from all training sessions plus 100% of the proceeds from all buns classes and ticket sales directly to SaveaBunny.org

Why?
Working your buns off and helping shelter animals has never been so fun

How?
Sign up for 1 or more booty-centric workouts. RSVP by calling 415-626-1111

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BUNS DAY CLASSES:
Cost is $30/single class.
Buy 3 classes for $75 and get 1 raffle ticket.
Win amazing health, beauty and food prizes by purchasing 1 raffle ticket
for $5 or 5 for $20

Monday, November 28 7am Ballet Buns
Wednesday, November 30 7:30am Bend, Bitch & Buns
Friday, December 2 5:30 pm Beverages & Buns
Saturday, December 3 10am Breakfast & Buns
Saturday, December 3 711am Bend & Buns

RAFFLE ITEMS:
$5/1 ticket
$20/5 tickets

Omala – yoga/pilates outfit
www.omalausa.com

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Balanced Body – Magic Circle
www.pilates.com

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Pure Envy Spa Bar – Mani/Pedi
www.pureenvyspabar.com

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Informed Body Private Pilates Session

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Informed Body Private Gyrotonic Session

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Informed Body Private Pilates Session

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Kettlebell Session with Cecilia Tom

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Lucid Beauty – Facial
www.lucidbeauty.com

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Modern Appealing Clothing – Gift Certificate
387 Grove St.
San Francisco

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Diana Slavin Womenswear – Gift Certificate
www.dianaslavin.com

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Starbucks Coffee – Gift Certificate
www.starbucks.com

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DeeVine Wines – German Wines
www.dvw.com

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Blue Bottle Coffee – Gift Certificate
www.bluebottlecoffee.net

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Renee’s Tasty Treats – Healthy Cookies & Baked Goods
www.facebook.com/pages/Renees-Sweet-Treats/122364084457470

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Nutritional Consultations and Kitchen Cleanout with Amber Zuckswert
epicself.com

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You can check out Informed Body online at:http://www.informedbody.com/index.html or give them a call at 415. 626. 1111 . Hope to see you this week at their studio:  389 Grove Street, San Francisco, CA 94102! BUNNIES AND BUNS – Lets GET SOME!

Healthy Holidays: Stay BALANCED and savor the season.

All the holiday shopping, prepping, partying, and rushing around can often get in the way of actually enjoying the season. Cultivating mindfulness and balance is something we could all use more of, especially during this time of the year.  While it is difficult not to get caught up in the hustle and bustle of the holidays, if you are mindful of your thoughts and actions, you can slow down and find far more enjoyment in the season.  Life is not a race, but a journey to be savored each step of the way. This year i want you to try slowing down so you can stay sane, healthy, and enjoy the holidays in a mindful way. Easier said than done, you say? Here are my tips for staying balanced,  present, and enjoying what’s important to you this holiday season.

Schedule exercise

Don’t let a busy holiday season schedule throw your exercise routine off; keeping fit is the best way to feel energized throughout the season. This is the time to create some structure around your workouts: Join a training group or enroll in a weekly yoga class. Set a regular date with your co-workers to attend fun fitness classes together. Go on evening walks with your family and loved ones. Sign up for a New Year’s Day race and commit to training at least twice a week. Plan ahead and make the commitment to feeling your BEST. Exercise endorphins will fuel your holidays with energy, strength, and a positive spirit – make TIME for it!

Embrace imperfection

We all know we’re not perfect. But we often spend valuable mental and emotional energy wishing we could do things better. This is especially true around the holidays, when we’re bombarded with images of the model family, the ideal kids, the perfect dinner, the museum-quality home decor. We hold ourselves to impossibly high standards. Take the pressure off yourself. What if you were to actually celebrate what you formerly saw as your shortcomings? The imperfect parts of your holiday may become some of your best memories. It’s okay if your house isn’t spotless and your stuffing isn’t ready for its close-up. Don’t let visions of perfection prevent you from enjoying the good in front of you.

Take an attitude of gratitude

The message of the holidays is a healthy one: Be grateful for the harvest, or, in modern phrasing, for what you have. Cue a daily ritual as a reminder of this throughout the holiday season: Before your first sip of coffee, take a few moments to recognize some things you are thankful for. You can also write in a gratitude journal or say thanks for specific things nightly around the dinner table.  Showing gratitude for what you have will produce good feelings and allow you to appreciate the season.

Schedule in solo time

With house guests and parties, parties, parties, it’s easy to drown out your own thoughts. You need time for YOURSELF in order to stay sane and balanced. Cultivate quiet time and schedule it in. Devote the first ten minutes of the day to journaling or go for walking meditation after dinner. Make sure you have the time you need to feel your best both mentally and physically.

Dress up your table 

Take the time to dress up your holiday dinner table. It serves as a reminder to SAVOR the meal and the time with your loved ones. By making the effort to prepare a nice holiday feast you are acknowledging the blessing of your time together and celebrating good food and company. Its can be fun to make a toast to those at your table and honor those around you. Make your get together an event to remember and cherish for years to come. Heres a fun photo of my family’s thanksgiving table this year, so much fun to be together!

Choose balance

Chances are there are some things you do every year that you don’t need to or even really want to be doing. Throw those out the window! You can’t be everywhere at once. Give yourself permission to decline some invitations so that you can truly enjoy the ones you do accept. It’s OK to honor what you need during the holidays. Take time for yourself and surround yourself withe the people you love. If it doesn’t bring YOU joy don’t give it energy, spend the holidays doing things that make YOU happy!

Prep for calmness

Planning goes a long way during the holidays. Stock up on pantry items early, before stores get crowded, and purchase extra nutritious snacks for surprise visitors. Buy a few hostess gifts to keep wrapped in your closet, ready for the last-minute event. When you plan ahead you’ll never be stressed about a last minute hostess gift or appetizers for out of town guests.

Update Your recipes and Nourish Your Body

Its so important to eat well and nourish your body with foods that make you feel good. It’s easy to make small, healthful changes to traditional family dishes: Switch to less processed ingredients wherever possible, and add whole grains instead of refined ones. Keeping foods simple is an easy way to keep a healthy lifestyle and feel nourished during the busy time of year. You can get great ideas from Cooking Light, Eating Well, and Whole Foods. But….

Indulge a little bit….. and SAVOR it!

Aim not to deprive yourself or over-indulge. Holiday foods are glorious and should be appreciated.  Skip the store-bought cookies and choose to enjoy the special foods you look forward to this time of year. Make it your goal to practice moderation, savor each bite, and give thanks!

Snooze To Win

Getting enough sleep is essential for your physical and mental health. While it’s easy to fall into an erratic schedule with parties, travel, preparation, and other seasonal events, you will feel better and actually be able to accomplish more if you cultivate a restful sleep routine. Don’t shortchange yourself by trying to squeeze extra hours into the day; recognize your own need to rest. Make a conscious effort to get in bed an hour earlier. 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 throughout the season.

Soak in natural light

Fluorescent mall lights don’t cut it—sunlight is a better mood booster. Take a walk at lunch or duck out before making dinner to absorb the natural world. Heres a fun article to help you break out of the winter funk, and get more Vitamin D in your life! 

Drink UP!

During the holidays we can get so busy we forget to hydrate. That combined with festive holiday coffees and  cocktails is a recipe for disaster. 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 and make a conscious effort to drink up throughout the day. Click here to read some tips to help you drink up and stay hydrated this season!

Do Good.

Pitch in at a canned food drive or help feed the homeless at a local charity event. Participate in a holiday fundraiser  or community active event to raise money for those in need. Taking part in a charitable event is a great way to feel joyful and contribute to the world. Spread the cheer this year and DO GOOD!

My #1 suggestion for feeling restored and balanced  during the holidays is to put aside the notion that “you don’t have enough time”.  Honor your physical, mental, and spiritual needs and establish a sense of balance for yourself during this time of year. I believe doing this will allow you to feel peaceful and truly appreciate the beauty of the holidays. Whats your number one tip for staying healthy and sane? Leave a comment below with your suggestion on feeling your best during the season. 
Heres to a healthy, happy, and vibrant end of 2011. Looking forward to celebrating with you online and in class. Lets move, breathe, and GLOW this holiday!

Caroline

Other things to Check Out This week:

READER Q&A: Why The Scale Lies.

Q: WHATS UP with the SCALE? Ive been consistently working out and eating right for 3 months. I feel better and my clothes fit great! I havent weighed myself since I started with these fitness changes, so I thought Id give the scale a chance after 3 months of healthier habits. I was really sad to see that my weight on the scale hadnt changed at ALL. How is this possible?! I look and feel better, but has all my work been for NOTHING? Please explain!

A: GREAT question. Many people on their quest to a healthier self get discouraged by the number on the scale. But believe it or not, the scale is not an accurate test to your health and fitness. Before you throw in the towel and head to the couch, I want you to read the below article. Think about it… does the scale REALLY tell you how healthy you are?

 

“Why The Scale Lies “

by Renee Cloe, ACE Certified Personal Trainer  

We’ve been told over an over again that daily weighing is unnecessary, yet many of us can’t resist peeking at that number every morning. If you just can’t bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence it’s readings. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, you can free yourself from the daily battle with the bathroom scale.

Water makes up about 60% of total body mass. Normal fluctuations in the body’s water content can send scale-watchers into a tailspin if they don’t understand what’s happening. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink, the more of it your body retains. If you are even slightly dehydrated your body will hang onto it’s water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water.

 

Excess salt (sodium) can also play a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium. Generally, we should only eat between 1,000 and 3,000 mg of sodium a day, so it’s easy to go overboard. Sodium is a sneaky substance. You would expect it to be most highly concentrated in salty chips, nuts, and crackers. However, a food doesn’t have to taste salty to be loaded with sodium. A half cup of instant pudding actually contains nearly four times as much sodium as an ounce of salted nuts, 460 mg in the pudding versus 123 mg in the nuts. The more highly processed a food is, the more likely it is to have a high sodium content. That’s why, when it comes to eating, it’s wise to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains. Be sure to read the labels on canned foods, boxed mixes, and frozen dinners.

Women may also retain several pounds of water prior to menstruation. This is very common and the weight will likely disappear as quickly as it arrives. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high-sodium processed foods to a minimum.

Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and it’s packaged with 3-4 pounds of water when it’s stored. Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates. As the glycogen supply shrinks you will experience a small imperceptible increase in appetite and your body will restore this fuel reserve along with it’s associated water. It’s normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss, although they can make for some unnecessarily dramatic weigh-ins if you’re prone to obsessing over the number on the scale.

Otherwise rational people also tend to forget about the actual weight of the food they eat. For this reason, it’s wise to weigh yourself first thing in the morning before you’ve had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different than putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner is not fat. It’s the actual weight of everything you’ve had to eat and drink. The added weight of the meal will be gone several hours later when you’ve finished digesting it.

Exercise physiologists tell us that in order to store one pound of fat, you need to eat 3,500 calories more than your body is able to burn. In other words, to actually store the above dinner as 5 pounds of fat, it would have to contain a whopping 17,500 calories. This is not likely, in fact it’s not humanly possible. So when the scale goes up 3 or 4 pounds overnight, rest easy, it’s likely to be water, glycogen, and the weight of your dinner. Keep in mind that the 3,500 calorie rule works in reverse also. In order to lose one pound of fat you need to burn 3,500 calories more than you take in. Generally, it’s only possible to lose 1-2 pounds of fat per week. When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it’s physically impossible for all of that to be fat. What you’re really losing is water, glycogen, and muscle.

This brings us to the scale’s sneakiest attribute. It doesn’t just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose “weight,” that doesn’t necessarily mean that you’ve lost fat. In fact, the scale has no way of telling you what you’ve lost (or gained). Losing muscle is nothing to celebrate. Muscle is a metabolically active tissue. The more muscle you have the more calories your body burns, even when you’re just sitting around. That’s one reason why a fit, active person is able to eat considerably more food than the dieter who is unwittingly destroying muscle tissue.

Robin Landis, author of “Body Fueling,” compares fat and muscles to feathers and gold. One pound of fat is like a big fluffy, lumpy bunch of feathers, and one pound of muscle is small and valuable like a piece of gold. Obviously, you want to lose the dumpy, bulky feathers and keep the sleek beautiful gold. The problem with the scale is that it doesn’t differentiate between the two. It can’t tell you how much of your total body weight is lean tissue and how much is fat. There are several other measuring techniques that can accomplish this, although they vary in convenience, accuracy, and cost. Skin-fold calipers pinch and measure fat folds at various locations on the body, hydrostatic (or underwater) weighing involves exhaling all of the air from your lungs before being lowered into a tank of water, and bioelectrical impedance measures the degree to which your body fat impedes a mild electrical current.

If the thought of being pinched, dunked, or gently zapped just doesn’t appeal to you, don’t worry. The best measurement tool of all turns out to be your very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don’t be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take them in stride. It’s a matter of mind over scale.

 

Readers, WEIGH IN! Do you use the scale to tell you how healthy you are? Leave your comments below!

Caroline Jordan Fitness Power Jams – The “Secret Sauce” To Your Training.

It’s an average day at the gym. Pushup here, squat there, maybe a little run. Nothing special, just another sweat session.

And then you hear it. A familiar beat coming through your headphones. Instantly you have a surge of energy. Unstoppable, you power through every workout drill harder, better, stronger than you ever have before. Its as if someone flipped the switch and turned you ON. Completely focused you are in the “training zone”.

Musical moments like this can transform average workouts into mind-blowing sweat sessions. I call these special songs,  “power  jams” and use them on my playlists to motivate and inspire my workouts into action.

Cold, winter weather and the busy holiday season can make it hard to stay motivated to train. Thats when you need the power jam secret sauce to keep your spirits up and your body movin.

If you’ve been doing the same iPod shuffle every time you hit the gym or your workouts have become un-motivating,  Its time to PUMP UP THE JAMS. Ive put together a list of Caroline Jordan Fitness Power Jam Hits to bring out your inner athlete. Excuse proof your workouts by putting these songs on your playlists. Turn it up and BRING IT ON. Its training time.

Caroline Jordan Fitness Power Jams – The “Secret Sauce” To Your Training. 

Disclaimer: It can be difficult to quantify such a list of top workout songs, because everyone has different tastes and opinions. Thats why I asked YOU via the facebook page to put in your requests and tell me what your favorite workout songs are no matter the speed, genre, or artist. After many different responses I put together an eclectic mix of  some top picks. All the songs might not be your personal choice, but hopefully you’ll get a few unique song ideas to power your training! 

  • REPUBLICA – Ready To Go – U.S. Mix
  • 2 UNLIMITED – Get Ready for This
  • AC/DC – Thunderstruck
  • FLUKE – Absurd
  • BEASTIE BOYS – Sabatoge (YouTube)
  • BLACK EYED PEAS – Hey Mama (YouTube)
  • BLACK EYED PEAS – Pump It (YouTube)
  • BRONSKI BEAT – Smalltown Boy
  • LMFAO – Sexy and I Know It
  • LMFAO – Party Rock
  • BODY ROCKERS – I Like The Way You Move (YouTube)
  • C & C MUSIC FACTORY – Everybody Dance Now (YouTube)
  • KERNKRAFT – Zombie Nation Remix
  • HOUSE OF PAIN – Jump Around
  • DAFT PUNK – Harder, Better, Faster, Stronger (YouTube)
  • DAFT PUNK – Technologic (YouTube)
  • DANZEL – Pump It Up (YouTube)
  • DARUDE – Sandstorm – Best Techno Club Mix (YouTube)
  • ELVIS vs JXL – Little Less Conversation (YouTube)
  • EMINEM – Lose Yourself (YouTube)
  • TIMBALAND – Oh Timbaland
  • FATBOY SLIM – The Rockafeller Skank (YouTube)
  • MICHAEL SAMBELLO – Maniac
  • OK GO – Here it goes again
  • FRANZ FERDINAND – Take Me Out (YouTube)
  • GNARLS BARKLEY – Crazy (YouTube)
  • JAY-Z and LINKIN PARK: Numb / Encore
  • ERIC PYREZ – Call On Me
  • ADELE – Rolling In the Deep (Joe Maz Of Disco Tec Remix)
  • ICE CUBE – You Can Do It (YouTube)
  • CHEMICAL BROTHERS – Block Rockin Beats
  • INXS – Pretty Vegas (YouTube)
  • SNOOP DOGG + DAVID GUETTA: Sweat Remix
  • JENNIFER LOPEZ – Let’s Get Loud (YouTube)
  • JET – Are You Gonna Be My Girl (YouTube)
  • JIMMY EAT WORLD – The Middle (YouTube)
  • JUSTIN TIMBERLAKE – Sexy Back (YouTube)
  • KELIS – My Milkshake (YouTube)
  • KILLERS – All these things that Ive done
  • KYLE MINOGUE – Can’t Get You Out Of My Head (YouTube)
  • KID CUDI ft. JIM JONES – Day and Night Remix
  • LINKIN PARK – One Step Closer (YouTube)
  • JOHN LEGEND FEAT ANDRE 3000 – Green Light
  • FORT MINOR – Remember the name
  • MADONNA – Die Another Die (YouTube)
  • MADONNA – Give it to me
  • MOBY – Bittersweet Symphony Remix (YouTube)
  • THE PRODIGY – Mindfields
  • MUSE – Stockholm Syndrome (YouTube)
  • NITTY – Nasty Girl (YouTube)
  • NO DOUBT – Spiderwebs (YouTube)
  • NO DOUBT – Running (YouTube)
  • OUTKAST – Hey Ya! (YouTube)
  • LENNY KRAVITZ – American Woman
  • YVES LA ROCK – Rise Up
  • RAGE AGAINST THE MACHINE – Know Your Enemy (YouTube)
  • RED HOT CHILI PEPPERS – Can’t Stop (YouTube)
  • JUSTS BOYZ – Hey
  • RIHANNA – S.O.S. – Rescue Me (YouTube)
  • SALIVA – Click Click Boom (YouTube)
  • SCOOTER – Faster Harder Scooter (YouTube)
  • SEAN PAUL – Get Busy (YouTube)
  • SEAN PAUL – Temperature (YouTube)
  • SHAGGY – I like To Move It Move It (YouTube) YES. Love this one!
  • LADY GAGA – The ENTIRE “The Fame” Album (anything works well in my opinion.)
  • SIR MIX A LOT – Baby’s Got Back – I Like Big Butts (YouTube)
  • SNOOP DOGG – I Wanna Rock
  • SNAP – I’ve Got The Power (YouTube)
  • TAG TEAM – Whoomp! There It Is (YouTube)
  • TECHNOTRONIC – Pump Up The Jam (YouTube)
  • TEDDYBEARS STOCKHOLM & MAD COBRA – Cobrastyle (YouTube)
  • TOM PETTY – Running Down A Dream (YouTube)
  • TRAPT – Headstrong (YouTube)
  • MIKE POSNER – Cooler Than Me
  • TYKWER/KLIMEK/HEIL – Lola Rennt – Run Lola Run (YouTube)
  • U2 – Elevation (YouTube)
  • KINGS OF LEON – Use Somebody Chew Fu Festival Mix
  • WILL SMITH – Getting Jiggy With It
  • BOB MARLEY  – Im A Rainbow Too (Fatboy Slim Remix)

What song would you add to the list ? Send me YOUR request by leaving a comment below with  a song suggestion. Together we can share the “secret sauce” to great training – MUSIC that MOVES you!

Update on the November Challenge: The Gratitude Journal. This months challenge has been a life changer for me. I have loved keeping a daily journal of gratitude. It has allowed me to see the world through the positive and find JOY in every moment. Wanted to share a few entries from the pages of my gratitude diary, thought some of them might make you smile 🙂

  • M2 Revolution. Coach Michael McCormack has been a beautiful gift to my life. The M2 Studio is an inspiring place to work, every day I feel fortunate to have found it. THANK YOU Michael for the inspiration, training location, and the incredible ANTI- Gravity Treadmill!
  • Sweet potatoes. Any dish with a sweet potato is a hit with me. Just tried this recipe without the soymilk – it was incredible.
  • Friends with cars who share rides with me – THANK YOU from saving me from rainy days in the city!
  • The POOL. My “moving meditation”. It might take me FOREVER sometimes to jump in, but once im moving im in HEAVEN.
  • SF Custom Chiropractic. I was dealing with a nagging neck pain issue that was disrupting my lifestyle. Dr. Adam Jacobs and his team have helped me come back to 100%. I am pain free and smiling 🙂
  • The OK GO Treadmill Music Video. Its impossible NOT to smile. Watch NOW.
  • My Mom. Every day I am grateful to have such an inspiring woman as my parent. She has always encouraged me to go for my dreams and supported me every step of the way. Thanks to her I began the gratitude journal – it has been a wonderful challenge and has made my life more joyful.

 

More to come next week! What are you grateful for this month? Have you tried keeping a gratitude journal?

SPECIAL ANNOUNCEMENT!! Sick of the cold, dreary winter weather? I am planning my very first wellness retreat in Maui, HAWAII in FEBRUARY. Enjoy paradise with good people at one of Maui’s most renowned resorts. Celebrate living a healthy life with fitness, fun, and SUN. Email me at carolinejordanfitness@gmail.com if you are interested in joining me for this exclusive getaway. ALOHA HAWAII here WE COME!! 

Thank you for being an incredible fitness family. Hope to see you this week for a pre-holiday workout to good music!!

Caroline

 

Other Things To check Out This week:

Festive Fall Fun: The TURKEY TROT Challenge

Annual Turkey Trot Run in Cuero Texas

I love November. It’s the cool, crisp beginning of the holiday season and time to cozy up and spend time with loved ones. I am getting really excited to see my family for Thanksgiving – we are a lovely and colorful clan 🙂

Whats one of my  favorite ways to celebrate the Thanksgiving holiday? Participating in a  Turkey Trot Charity Run. Holiday events like a Turkey Trot are a great way to celebrate and be active with friends and family. Like I always say, the family that sweats together STAYS together.

In many parts of the United States, Turkey Trots are as associated with Thanksgiving tradition as the meal itself. Many courses used for these Thanksgiving events are run at major certified USA Track and Field road race distances between 3 and 26.2 miles (most typically, races offer the 5K or 10K to challenge all levels of runners).  Some organizations hold their Turkey Trots the week prior to Thanksgiving in order to provide festive holiday meals to homeless and low-income families in their community. Turkey Trots range in size from just a few dozen runners to tens of thousands. Most Turkey Trots benefit local charities and give back to a good cause. And isnt GIVING the whole point of the holiday season?

Other Turkey Trot Fun Facts:

  • The Buffalo, New York Turkey Trot race is the oldest continually running public footrace in North America. The race on Thursday, November 25, 2010 marked its 115th consecutive start; the footrace is a popular fundraiser for the local branch of the YMCA. This year, the race plans to accomodate 13,200 runners in 2011 and they will run  five miles down Delaware Avenue in Buffalo.
  • The Dallas Turkey Trot, is the largest turkey trot in the United States, with more than 25,000 racers annually.
  • Turkeys can have heart attacks. In areas where the U.S. Air Force did testing to break the sound barrier, turkeys were known to drop dead from the shock of passing jets. Thats a GOOD reason to keep your heart healthy with a run!
  • The Detroit Turkey Trot, Stuffing Strut and Mashed Potato Mile in Detroit, Michigan  is associated with America’s Thanksgiving Parade .
  • Benjamin Franklin wanted the turkey to be the official national bird of the United States of America. 
  • Cuero, Texas features a unique twist on the tradition in which the participants are all actual TURKEYS. Awesome – I want to run in THAT ONE!
  • The ballroom dance known as the Turkey Trot was named for the short, jerky steps a turkey makes.

The Turkey trot is a fun tradition to incoporate into your holiday season. Remember it doesnt matter if you run or walk it, the purpose is to connect with those you love, support your community, and GIVE BACK while you sweat!
I challenge you to do a little research and find a holiday turkey trot near you. It’s easy to google “Turkey Trot + your zip code” or use Active.com ‘s online Turkey trot finder. Once you’ve found an event, call up your friends and family and invite them to join you. Plan ahead and make a date this month to TROT and celebrate the Thanksgiving holiday. Inspire those you love to get together, give back, and kick off the holiday season with a healthy start.
Sign up, lace up and have FUN with it! You’ll sweat for a cause, get a workout, and spend time with your friends and family – its a “feel good” holiday triple whammy!

Do you celebrate Thanksgiving with an active event? Have you run a Turkey trot before? What was your experience? Want to do one with me in SF? I might have to dress up and wear a few feathers 😉

If you are wanting to run this season but needing a few tips before you lace up,  check out my Running 101 post for tips.

Looking forward to the holidays and more active festivities! See you in class this week for a workout!

Caroline

Other Things To Check out this week:

Readers CHIME IN! Your #1 POWER Workout Song.

Ok Fearless Fitness Blog readers…. Ive got an IMPORTANT question for you….

Whats your # 1 POWER Workout Song?

Leave a comment below with your favorite jam that never fails to get you motivated and moving. Im compiling a playlist with ALL your top picks to share on the blog NEXT SUNDAY NOV. 20th. Lets keep each other POWERED UP to workout! Leave a comment below with your #1 Favorite tune to sweat to. Cant wait to hear all your song selections – together we will motivate each other to POWER up our workouts!!

Looking forward to hearing some great music 🙂 Hope to see you soon for a workout!

Caroline

Best Of The Bay: SF Custom Chiropractic

Best Of The Bay: SF Custom Chiropractic

If you’re an athlete or fitness fanatic that trains hard, your body requires regular maintenance work. A well-rounded health care regimen keeps you strong year round, but sometimes you need a little extra help. Bodywork, proper nutrition, and a good chiropractor are worth the investment when it comes to staying active in all your favorite sports.

As you readers know, I am an avid runner, swimmer, cyclist, and yoga fanatic with a job as a full-time fitness professional. My love of movement sometimes causes me to over do it… and that’s what first brought me in to see Dr. Jacobs. I must admit, I was skeptical about Chiropractic work at first… mostly because I didn’t know much about it (and honestly? a bit scared of the cracking noises involved!). But my first appointment with Dr. Jacobs answered all my questions and eased my doubts. His personable and professional character makes you feel right at home (no matter how much you fear weird sounds ;).

I regularly see Dr. Jacobs now for adjustments. He has helped me through pinched nerves, neck, lower back, knee, and shoulder pain. The adjustments I get at SF custom chiropractic have been my secret behind staying injury free and maintaining athletic vitality. Not only is Dr. Jacobs care top-notch, his customer service is EXCELLENT. The scheduling staff is extremely flexible and understanding, they always help you get an appointment no matter how busy they are. Ive called several times in need of immediate care – they bring me in without delay and take all my pain problems away.   Their financial district office is easy to get to and open early/late – they make everything about seeing a chiropractor convenient.

Consistent appointments with custom chiropractic I have allowed me to continue to stay strong in the sports and job I love. This morning I saw an AWESOME bloomspot discount deal on his services and I had to share it with you. If any physical pain is sabotaging your health and fitness, I highly recommend Dr. Jacobs and his awesome staff – working with them has been a wonderful experience. THANK YOU Custom Chiropractic for all your hard work in keeping me active – see you soon for another adjustment!

Check out SF Custom Chiropractic’s Website: http://sfcustomchiro.com/

SF Custom Chiropractic

425 Washington St
Ste 100
(between Battery St & Custom House Pl)
San Francisco, CA 94111

Phone: (415) 788-8700

SWEET DEAL! Click HERE for a special Bloomspot offer on Dr. Jacobs chiropractic work. 

 

Have you ever seen a chiropractor or are you scared of the noises? Leave me a comment and tell me about your experience!

 

 

 

 

 

 

 

 

 

 

 

November Challenge : GIVE THANKS.

“In daily life we must see that it is not happiness that makes us grateful. But gratefulness that makes us happy.”

You don’t have to be Oprah to know…. there is a whole lot of power in the act of GRATITUDE.

Practicing gratitude can center you, help you live in the moment, enhance your relationships, help you overcome hurdles, improve your health, and motivate you to reach your goals. Showing gratitude is a great way to spread positive feelings in the world around you. When you think about it, reaching your goals starts with a single positive thought. Feeling grateful for what you have can produce the good feelings that keep you moving towards the happy life you want.

Sadly work, school, friends, family, hobbies, and daily routine can trap us into a pattern of negative thinking. It only takes one negative thought to breed more and before you know it you’re stressed, unhappy, and frustrated. Negative thinking is a sinking ship, once you are in its gonna be hard to get out of it. This downward spiral can eventually create other ailments in your life, including constant fatigue, depression, and isolation (because really, who wants to hang out with a negative person?). Believe it or not, you can reprogram your thoughts, break out of a negative funk, and generate more happiness in your life simply by FOCUSING ON THE POSITIVE. How do you start? By using the power of GRATITUDE. The easiest way to do this is by keeping a gratitude journal.

A gratitude journal is one of the best ways to retrain your brain to think positive. Research has shown that keeping a gratitude journal can have many benefits. A study done at the University of California showed that participants who kept a daily gratitude journal complained of fewer physical symptoms, felt happier and more optimistic about their lives, were better able to meet goals, and exercised more. Want to get all these benefits and THEN SOME? Here are my 5 steps towards starting a gratitude journal practice:

5 steps to creating a Gratitude Journal and Cultivating positivity in Your World. 

1. Choose Your Journal. Does handwriting in a journal help you to slow down and connect with what you’re feeling? Or do you prefer the instant materialization that typing offers? Constantly on the Go? You might benefit from journaling in your Iphone /smart phone. There are plenty of gratitude and note applications that work well for the constantly moving individual (this one looks COOL!). Decide on a format that works best for your needs and preferences. Make it as easily accessible as possible and commit to using it consistently.

2. Make it a Habit. You should write in your gratitude journal every day, preferably at the same time of day. If you’d like to start your day on a positive note, write in your gratitude journal after you eat breakfast. If you want to use your gratitude journal to reflect after a long and stressful day, write in it before bed. It is important to associate your writing with other key habits, as well. Even if you don’t write at the same time, write in conjunction with the same activity. You could write in your journal on the bus ride home, after you’ve finished washing the dishes each night, or after you’re done at the gym. Writing at the same time or in correlation with the same activity helps making it a part of your routine, which will quickly make it a habit.

3. THREE TO FIVE. Every day.  Decide on a goal for how many things you’d like to express gratitude for, but be sure that it is no less than three to five. Doesnt have to be long. You can write your entries in a list or go to town and write in small paragraphs, explaining why it is you are grateful for each. The key is to get in the habit of becoming aware of all the things in your life for which you have to be grateful. It may be hard to come up with three items in the beginning, but once you get in the habit, it will be easy to see more positive in all the things you do.

4. Be Specific! In the beginning,you may be tempted to list things like “I’m grateful for my health.” While this is certainly something for which to be grateful, try to be more specific and focus on exactly why you are grateful. For example, instead of saying, “I’m grateful for my husband,” you could write:

  • I’m happy to have such an affectionate husband who shows me that he loves me and treats me well.
  • I’m grateful to have such a handsome husband, to whom I still think is HOT. 😉
  • I’m lucky to have a husband who picks up his socks, walks the dog, and makes me yummy dinners.

Instead of writing, “I’m grateful for my job,” you could write:

  • I’m lucky to have a job that I enjoy and that I feel is purposeful in the world.
  • I really like the people I work with every day. My co-worker Margot always makes me smile.
  • I’m grateful to have a job that lets me have a flexible schedule. I can spend more time with my kids and still do the work I love!

Focus on specific, positive things, and the things you have to be grateful for will come more into focus for you.

5. Turn Negative into Positives. Transform your thoughts by finding the positive side in negative situations. Instead of dwelling on things that are not working out, try to find a positive in even the most difficult situations. For example:

  • I’m sad that relationship didn’t work out, but now I have time to focus on myself and figuring out what I really want and need in a partner.
  • My husband is just lost his job, but I am happy that we were able to pay rent this month. I know if I stay positive our strong relationship will help us find a solution. I know we will get through this time together.
  • I don’t feel well and I’m worried about my health condition, but I’m grateful for the insight it has given me into how much I want to get out of life. Im choosing to have faith that it will get better and being nice to myself.

It takes work, but you CAN learn to focus on the positive in even the most dire situations.Though it may seem difficult and unnatural at first, keeping a gratitude journal and choosing to focus on the positive every day will help you cultivate a greater sense of happiness and optimism about your life.

We might not have the power to control everything in our lives, but we do have the power to choose our thoughts and focus them on the positive. Journaling the things you are grateful for is one of the best ways to do this and I’ve found helps create the right attitude that can transform my day. When I am grateful, I am living in the moment and I am happy for the moment. I can honestly say that when I start thinking about all of the things I’m grateful for, even a bad day can start to seem pretty good…

THIS MONTH, I challenge you to keep a daily “Journal of Gratitude”. It is such an easy, simple thing to do for yourself. Decide today that you are going to reduce negativity and get rid of the ‘don’ts,’ ‘nots’ and ‘no’s’—the negative people, the negative thoughts. Decide today to get in the habit of appreciating the little things and savoring each moment.

I believe this challenge has the power to  positively change your life. And I think deep down in your gut you know it. Keeping a gratitude journal will fill your life with happiness. And we could all use a little more of that right?

I will be keeping a daily journal this month of things I am grateful for. At the end of the month I will post some my list in this space and share with you the things in this life that make me happy. I want you to join me. No, isnt an easy fitness challenge you can fit in when you are short on time. This challenge is much harder than that. This challenge requires you to sit down for a few minutes and reflect. This challenge requires you to choose a positive thought. This challenge will change your life. Create your gratitude journal using the steps above. Start today journaling the positive in your life. Let me know if you have any questions and update me on your progress. Im really excited for you to take part in this month’s challenge and I cant wait to see the positive transformation that happens.

This month’s gratitude journal challenge might not make your butt stronger…. but I can guarantee you it will make you happier. Grab a pen and a piece of paper. This month, we are getting GRATEFUL.

With love and gratitude,

Caroline

Other things to Check Out This Week:

LETS DO IT!!

ROLFED. Week 2.

Rolfing: Session 2. Fancy Footwork!

I went in excited and ready for my second Rolfing appointment with Marie. I didn’t know what to expect, and was looking forward to continuing my journey towards a balanced, pain free body . Before we began,  Marie quickly gave me the  session #2 “run down”. According to Marie, the aim of the second Rolfing session is to create a more stable base of support for the upper body. Session two centers around the feet and the lower legs. The goal of the work is to improve the function in your foundation joints (feet, ankles and knees)  giving you a greater sense of ease in walking and a feeling of ‘groundedness.’ This helps to bring awareness of your individual walking patterns and to help you learn how these affect the structure and function of your entire body. Session two also includes some work on the upper, middle and low back, in order to provide more length all along the spine.

Did you ever stop to think how HARD your feet work or how they move when you walk? Take a minute and check it out (lots of GOOD feet info on THIS POST). Everything from your ankles, knees, hips, shoulders, and head moves from your base of support: Your feet. If you aren’t using your feet correctly, its a good chance nothing else is working right either. Everything starts from the ground up. Just like a tree and its roots, you’ve got to make sure you’re planted correctly if you want to live a long healthy life. Before we began I knew session two would be an important and eye-opening one for me.

It was all that and MORE. We started right away with my right foot and calf. Since I use my feet everyday, I figured it would be intense, but OH MY GOODNESS. Theres a LOT going on down there!   Marie spent twenty minutes working on my right foot, calf, and shin. The amount of stress and imbalance that my body had accumulated over time was suprising. Trust me, this is no pedicure massage. Session two gets IN THERE.

Twenty minutes later (oof! still breathing… kinda), Marie had me walk around and compare the actions and differences between the two legs. The leg that had been Rolfed was sore, but oddly enough felt stronger and more secure. I felt as if I could articulate throughout the entire foot – from the tips of my toes to my heel. I could spread out through my toes and my walking stride seemed lengthened. It was a dramatic difference between the two. I was ready to share the love with the left. After a few deep breaths I laid back down for Marie’s work on the other side.

Marie taught me that typically, most people carry their weight on the outside edge of each foot, even though the inside appears better able to support the stresses of body weight. Apparently, most people walk by allowing the legs to pull the upper body along after them. This habit puts too much pressure on the heels and can reduce flexibility in the toes and metatarsals. If, on the other hand, the upper body initiates a step by “falling” lightly forward, the legs can easily swing forward in response, the body’s weight “caught” on the whole foot. After both my right and left had been worked, Marie had me get up in the massage space and practice properly walking. The rolfing work left my feet feeling grounded and stretched out. We took it slow and picked apart my foot stride, paying attention to how I hit the ground and how that influenced the movement of my entire body.  Its AMAZING what you notice when you take the time to pay attention. The rolfing combined with Marie’s movement session helped me learn a new way for my body to walk through the world. Session two taught me to step strong from the ground up. It might take some time for me to learn this new movement pattern… but I have a feeling in the end it will be worth the work 🙂 We finished our 90 minute rolfing appointment with a bit of work on my neck and spine. Neck work is always delicious, and it was a nice treat after the intense work on the feet.

Since session two I have been much more MINDFUL of how my feet move and how I walk through the world. I pay attention to my feet when I walk to work, during cycling class, and even during yoga. I cant say I’ve completely changed my walking stride, but with this new knowledge it gets better every day. As the days pass, Ive continued to notice subtle changes and shifts. Its an experience that has allowed me to slow down, pay attention, and develop healthier movement patterns.

Up next is session three, which according to Marie is all about the upper back and neck. I cart a heavy purse around San Francisco day in and day out…. I am beyond excited for my next appointment.

Have you ever had a foot massage this intense? 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/

More Fun Foot Info: How Fit Are YOUR feet? Great Article

Looking for a free foot exercise video? CLICK HERE.  Kinda just want a foot massage? Try my favorite technique with a tennis ball.