Exercise Your Charity Muscle. CYCLE FOR SURVIVAL 2012

As many of you know, this weekend, Feb. 4th 2012, I am participating in CYCLE FOR SURVIVAL at Equinox San Francisco.

This event will raise funds for pioneering research into rare cancers at Memorial Sloan-Kettering Cancer Center.

100 % of the money raised goes to the cause. Cycle  For Survival 2012 will be an incredibly inspiring event.

Through this fundraiser, we will have the opportunity to make a real difference in the lives of people affected by rare cancers.

If you’d like to help me and contribute to this AMAZING cause and make a DIFFERENCE in the lives of others, please visit the link  below go to my fundraising page, where you can make a tax-deductible online donation. 

Click HERE to visit my personal page.

Or view the team page for my team, FEARLESS FITNESS San Francisco

Id also like to invite you to join us at the event. We will need all the cheers we can get!

Here are the details:

CYCLE FOR SURVIVAL.

Saturday February 4, 2012

8 AM – 12 PM

EQUINOX Fitness Club

301 Pine Street, San Francisco, CA

Click HERE to read about last year’s event and see the impact of our cycling efforts. 

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Cant make it out to SF but inspired to get fit while giving back? Here are my tips on how you can”exercise your charity muscle” 

Combining a charitable event with your fitness goals is a great way to stay motivated and contribute to the world. Fitness themed charity events are an awesome way to mix fitness and fundraising and connect to other active folks within the community. Here are my top reasons you should give BACK while you sweat:

1. Be part of something bigger than yourself. By participating, you are joining hundreds and thousands of others who have the same goal of helping people—and that just feels good! Many participants would probably tell you that they wouldn’t have just signed up for a race on their own, but knowing they would be helping others motivated them to do so.

2. Be part of a team. Anyone who played sports in high school or college will tell you that when their “career” ended, one of the biggest things they missed was being a part of a team. Participating in an event with a charity group puts you on a team of other  runners, walkers,  cyclists, and fitness enthusiasts who have a united goal and purpose. You even get to wear the same shirts or jerseys in most cases. If you’ve always longed to be on a team, or miss the team energy, this is a great opportunity to get back to it.

3. Build special relationships. I believe NOTHING brings people closer than MOVING together. Sharing in the training experience and encouraging one another builds bonds and friendships that last long after the event is over.  Friends that SWEAT together stay together – by participating in a charity event, you’ll gain friendships that last forever :)

4. Get the tools you need to accomplish your goal. You may have had a lifelong dream of completing a marathon or even a triathlon, but there was one problem: You didn’t know how to train to get there. Groups like the Leukemia Society’s Team In Training provide coaches who will give you weekly schedules so you know exactly what to do and when to do it. They also provide other tips for training and fundraising. Their goal is for you to succeed in your event and fundraising and to have a great overall experience. There are even local groups with these teams that meet for weekly runs or walks.  Most charity fitness events provide you with all the tools you need to GET FIT while working towards your fundraising event.

How  do you get involved in a charity race? It works like this:

  1. A charity group identifies an event, such as a half or full marathon 5K or 10K run/walk, bike tour, or triathlon.
  2. The charity then recruits participants who agree to raise money for the charity and personally participate in the race itself.
  3. Participants typically pay a race entry fee (which can range from $10 to $40 on average). This money usually goes directly to the charity group, but also reserves a participant’s spot in the race.
  4. In the months or weeks leading up to the event, participants are asked to raise funds, and are often encouraged to meet a minimum fundraising goal, as set by the charity. Participants will ask their friends, family members, neighbors and co-workers to donate money to the cause on their behalf.
  5. In turn, the charitable organization often provides support, coaching, encouragement, and training to help participants reach not only their fundraising goals, but also the level of fitness necessary to participate in the race.

There are many charity fitness teams out there like the well-known Leukemia and Lymphoma Society’s Team In Training program, which offers various events all over the country. (If you have ever seen a lot of people in purple tank tops during televised marathons or races, those are the folks!). Theres also the  Tour de Curebike ride for the American Diabetes Association, The AIDS LifeCycle, or the Cycle For Survival. With THOUSANDS of  races, causes, and fundraisers going on, you can ALWAYS find a way to get fit and give back.

 
A charity fitness event is a win-win scenario. But more accurately, it’s a “win-win-win” scenario! You win by completing a dream or fitness feat. The charity wins by receiving the funding they need to fulfill their mission. And the people helped by the charity win by benefiting from the research, services, education and support that the charity provides. How much better can it get? These organizations  give you the tools, coaching, and motivation you need to make it happen, no matter what your fitness level. (And trust me, there are people of all shapes, sizes, ages and fitness levels training and completing these events.) Why not go for it and do something you never thought possible? Get FIT to GIVE BACK to something.

If competing in an event really isnt your style, sign up for the PLUS 3 Network. You sign up (its FREE), log your exercise, and every mile on the treadmill or lap in the pool is translated into points. The site’s corporate sponsors then convert those points into dollars and donate them to your favorite nonprofit. So far over 16,000 participants have stretched, jogged, and danced their way to more than 450,000 for great causes and groups, including local food banks, Greenpeace, and Susan G. Komen for the Cure. Check them out and give back: http://www.plus3network.com/

Choose a charity that is close to your heart, something you really believe in, and make your dream—and the dreams of others—come true!

Have you ever participated in a fitness fundraiser or charity? What was your experience?

Hope to see you this upcoming Saturday for an incredible chance to GIVE BACK! Looking forward to sharing a workout with you soon. Till then… keep shining 🙂

With Gratitude,

Caroline

Other Things To Check Out This Week:

You Got ROLFED. Week Five.

 

I did it! I made it to the halfway mark in my 10 series Rolfing experiment. It has been an eye-opening and body-changing process; one that continues to teach me more about proper movement and spinal alignment. I find myself looking forward to each session with Marie and another opportunity to progress towards a healthier spine.

Sessions 4, 5, and six in Rolfing are coupled together because they all focus on the body’s “core” musculature. Rolfers define “core” structures as those that lie close to the spine and the body’s midline; they are differentiated from the “sleeve,” consisting of the shoulder and pelvic girdles, and the lateral structures of the legs. Session 5 builds upon the work of Session four and continues to move up the body’s core. It works up the midline of the body; opening the abdominals, psoas, and sternum. The goal of session 5 is to balance the hip flexors and release the upper structures of the pelvis and abdomen. These are DEEP physical structures and hard to release through regular massage.  The Rolfing technique is considered genius in that it found a safe method of working with these structures with a minimum of discomfort. Rolfing methods  performed by a properly trained therapist  can provide an enjoyable and structurally successful session for the client.

Marie began our fifth session by working my upper sternum. It was unusual work, I am not used to having my chest or clavicle worked on. Even though it was very intense, it instantly provided a deep release and opening in my shoulders. My chest felt open, lifted, and proud. My typical slouched shoulder stance was gone and my posture felt perfectly long. The session then continued down my torso using unique techniques to release the muscles of my abdominal wall. Marie had me perform different movements as she worked to release of each part of my torso. For example, she had me perform a hip bridge and then used both hands to rolf individual segments of my abdominals while I moved. This technique felt as if she was “scooping out” my abs, it was the most unusual massage method I’d ever experienced. Have you EVER had your abs massaged before? The fifth session with Marie made me realize how badly the abs need regular work. Take a moment and think about how much those core muscles do to support your EVERY movement. They play a key role in everything you do (besides just looking sexy in a swimsuit). As bizarre as the abdominal work was, I was surprised by the dramatic results. My diaphragm felt loose and my breathing was easy. My abs felt open and relaxed.

Marie continued the session by working a crucial part of the abdomen,  a deep muscle called the PSOAS.  The Psoas is considered a hip flexor. It stabilizes your posture and assists in straightening the lumbar (lower) spine. The muscle starts in the lower back, branches into the your pelvic area ,and inserts on the lesser trochanter of your femur(leg). A tight posas muscle can cause lower back pain, is a huge culprit in poor postural alignment, and can hurt performance in sport/daily life.  From the extreme athlete to computer addict the psoas is chronically TIGHT on most people. The rolfing method works to relieve your psoas tension and allows for more mobility and freedom in the pelvis.

Even though it can often be painful, the psoas muscle is one of my favorite things to have massaged. Im a firm believer EVERYONE needs to experience getting their psoas released at least once in their life. I see it as a “rite of passage towards better body awareness”. In our session, Marie used special rolfing techniques to release my psoas muscles. The intensity was worth it. I stood from the table with NEW HIPS. I can’t even begin to describe the amount of freedom and mobility experienced in the pelvis from the fifth rolfing session. It was as if I had just done three days of non-stop yoga. I was a new woman.

We concluded our time together with a little bit of neck work (love) and movement training. Marie had me practice standing in proper alignment with my new (free!) pelvis. It was extremely educational. Since our time together I find myself recalling her movement cues and correcting my posture in everything I do. Next up is number 6, which according to Marie continues to work on the pelvis, hips, and back of the body. Im ready and eager for more – cant wait to see Marie again enjoy another eye-opening body session.

Have you been “Rolfed”? What was your experience? Leave your comments below with your rolfing stories – Id love to hear from you!
Read More:
Check out Marie’s website for more : http://www.mariethiebaud.massagetherapy.com/

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. CLICK HERE to continue reading about Marie Thiebaud, structural integration specialist. 

Sore NO more.

Chances are, like any active person at the end of “New Years Resolution season” you are one thing: SORE. Instead of swearing off your 2012 fitness goals for good, take note: its normal to feel stiff and sore a day of two after a workout. What gives? A little thing called “delayed onset muscle soreness” and learning all about it will help you prevent it from hurting future workouts. Read below for EVERYTHING you ever wanted to know on the dreaded “muscle hangover”. With these top tips from Oxygen magazine and Caroline Jordan Fitness, you’ll be able to train hard  and get to the end of the year a fitness resolution SUCCESS.

SORENESS 101. Muscle pain explained. 

What causes sore muscles? Delayed onset muscle soreness, or DOMS,  is the soreness you experience 24 to 48 hours after intense bouts of exercise. DOMS begins with micro-tears that occur inside your muscles during your workout. These micro-tears set off an inflammatory response and your body’s immune system works to repair the damage. This causes swelling and fluid buildup in and around the muscles creating excess pressure  which sends an “ouch” signal to your brain.

Immediate soreness – the pain you feel after racking the weights or stepping off the spin bike – is likely due to the accumulation of metabolic by-products inside your muscles. When hydrogen ions break away from lactic acid as it enters your blood stream, they trigger pain receptors. But this pain often dissipates 30 minutes post workout when your body flushes out the waste.

Good news is that soreness, especially DOMS, doesn’t have to derail your training. Its most often caused by activities that challenge your muscles in new ways they aren’t accustomed to, like starting a new routine or rapidly upping the intensity of your current one. Whats more, the recovery process that occurs within a muscle during an initial bout of soreness helps to protect it from future soreness. That means the same workout performed a few days later wont cause the same degree of soreness, if any. Not only are your muscles becoming stronger and better able to handle the force, the proteins inside your individual muscle cells adapt in such a way that makes them more resistant to damage.

The same micro-tears that cause soreness also play a role in building muscle, so it’s practically impossible to prevent soreness entirely. However by carefully following a moderate rate of progression, avoiding extreme changes in your fitness routine, and ensuring adequate recovery between sweat sessions you can reduce your chances of recurring muscle soreness.

Expert  training tips on how to avoid the “muscle hangover” from happening. Take these performance tips and prevent soreness from becoming a regular recurrence in your workout routine.

Before Your Workout

FUEL UP with inflammation fighting foods. Eating to aid muscle repair is easier than you think. Thais because the same healthy clean foods you eat to prevent heart disease will help keep post workout pain at bay too. “A heart healthy diet can be considered a muscle recovery diet as well, because both are rich in foods that contain compounds, including antioxidants and essential fatty acids that have been shown to help reduce inflammation.” says Nancy Clark, RD and author of Nancy Clarks Sports Nutrition Guidebook. “Make sure not to forget the protein which protects muscles from being broken down. Protein eaten prior to exercise will be ready  to be put to use when exercise stops in order to start repairing and building muscle.” says Clark. Combine dark hued fruits or veggies with good for you fats and some protein in a pre-workout meal. Good choices are a bowl of fresh fruit (strawberries, bananas, and kiwi) with non-fat Greek yogurt topped with silvered almonds or a romaine salad topped with blueberries, walnuts, and a drizzle of olive oil.

Perform a Dynamic Warmup. Though it may feel good, studies have found that static stretching (holding a position or stretch) before a workout wont reduce soreness later. INSTEAD do a dynamic warm-up where you move your body through functional movements at a lower intensity than your actual workout. A dynamic warmup will enhance blood flow to your working muscles and increase their internal temperature, potentially making them less prone to damage. If cardio is in your daily workout plan, start by doing 5 to 10 minutes of the same activity at a lower intensity like walking or jogging before your run. If you are headed to the weight room try performing one set of each exercise using body weight or 50% of the weight you’ll be lifting that day.

DURING your Workout.

Slowly Increase Intensity. One of the most common culprits of soreness is stepping up your program too quickly. Taking a more gradual approach will not only protect you against soreness, it will also help you progress more smoothly. Lifting too much too soon can lead to over-training, which occurs when your muscles dont have adequate time to recover between workouts. You end up breaking down the muscle more rapidly than it can rebuild itself, which is counter-productive. Avoid this by following the 10 % rule : upping your weights by 10 percent each week once you feel that you can complete all the sets and reps at your current level. The 10% rule is a good guideline, but always make sure to adjust intensity gradually to fit your needs. Keep a log book where you record each workout is an ideal way to make sure you’re consistently boosting your intensity at a rate that will build strength while minimizing soreness.

Prep For Circuits. You know that performing circuits has its benefits (saves time, torches calories, boost endurance, to name a few). But if you want to be able to walk a few days from now, ease into them slowly. If your current training program involves bouts of rest between exercises, then you’re giving your muscles time to reabsorb the flood of chemicals that can cause soreness later. But if you’re diving in to a super circuit routine, it can take your body even longer to recover afterwards, because you will be coping with the combination of soreness as a result of challenging your muscles in completely new ways, plus the swamp of chemicals that has accumulated when you scrapped rest between exercises. Your solution: gradually chip away at rest periods. If you currently take 60 seconds to rest between exercises, reduce that time to 45 seconds next week, 30 seconds the following one, and 15 seconds the week after that. Within a month, your body will have learned to move those chemicals out of your system more rapidly, so it can handle the back-to-back exercises in a super circuit without leaving you sidelined with soreness several days afterward.

After Your Workout.

Chase Your Workout with Carbs and Protein. “The ideal postworkout, soreness reducing snack contains a ratio of about four parts protein to one part carbohydrate,” says Declan Connolly, PhD, exercise physiologist and director of the Human Performance Lab at the University of Vermont. “Protein helps repair muscle damage, which is essential for reducing soreness. Meanwhile, carbs help your body better absorb protein so it can do its job.” A study of US Marine recruits found that those who supplemented with both protein and carbs after a period of basic training experienced 17 percent less muscle soreness one day after a six-mile full gear hike, compared to a five-percent increase in soreness among the group that supplemented with carbs only. Fortunately, you dont have to spend a single second counting compounds. Click here to read my tips on pre and post workout eats.  Another tried and true post workout treat?  Eight ounces of low-fat chocolate milk which provides the perfect muscle soothing combo for any active person.

ICE ice baby. The reality is, once your workout is over, the damage is done. But applying ice to the muscle groups you worked the hardest can help blunt the inflammation response to those micro-tears, so you experience less swelling and less pain. Place zip lock ice bags on the top of your muscles for 20 minutes at a time. Take a break for 20 and repeat as much as needed to keep inflammation in check. Super sore? Give your body an ICE BATH. Click here to read my step by step guide on how to take a bath in ICE!! Trust me it works…. Im not crazy, just cold 😉

Epsom Salt Baths. Not a huge fan of the cold? Grab the bubbles and pour yourself a hot bath tub. Epsom salt may sound BOGUS, but its a technique used by many athletes and gym fanatics use to promote recovery during intense periods of training. Magnesium – the key component of Epsom Salt — performs more functions in more systems of the human body than virtually any other mineral, including regulating the activity of more than 325 enzymes. Medical research indicates that magnesium may reduce inflammation and relieves pain, making it a beneficial in the treatment of sore muscles, bronchial asthma, migraine headaches and fibromyalgia. Soaking in Epsom salt is an inexpensive way to help ease tired, achy bodies so you can revive and enjoy all of your hard training days. Click HERE to learn all about the benefits of magnesium sulfate and get my much more enjoyable recipe for an Epsom Salt Bath.

Massage Sore Muscles On a Foam Roller. A foam roller is the best 10 minutes  you’ll ever spend. Known as the “poor man’s massage” simple foam rolling exercises will pay fantastic dividends and help you keep your body healthy in the long term. Your body will be able to move more fluidly and freely. Foam rolling exercises are  great for preworkout preparation, tune-ups between workouts, and at the end of a hard training day. I challenge you to spend 10 minutes A DAY on the foam roller this week. Take notice of how it makes you feel and perform before/after your workouts. Believe it or not, massaging your muscles for 10 minutes can reduce post-exercise soreness by 30 percent. Click here for my step by step guide on what to do with a foam roller or watch my quick foam rolling youtube video below. Now go get yourself a foam roller and WORK OUT YOUR KINKS!

SORE no more. Your questions answered. 

“How can I tell the difference between soreness and a strain?” IF words such as “throbbing”, “stabbing”, or “popping” enter your vocabulary while working out, you may have strained a muscle. Another sign of a strain (which is a large muscle tear): the pain persists even when you stop doing the activity. Soreness that occurs during a workout, however feels uncomfortable, but the pain should let up when you stop. If you think you may have strained a muscle, stop what you are doing immediately and see your doctor.

“If I am sore after yesterdays workout, can I still exercise today?” Yes, but with some adjustments. If you are resistance training, its recommended not to exercise the same muscle groups on two consecutive days. If you’re feeling sore, perform a low-intensity activity, such as walking, yoga, or swimming. These activities will help temporarily relieve stiffness and it will feel good to get your body moving to shake off the sore muscles.

“If I don’t feel sore after a workout, did I not work hard enough?” I recently went off on a rather funny rant on this fitness myth. This is a common misconception in the fitness world. You dont need to feel sore to experience strength and other performance gains. While tiny muscle tears are an inevitable consequence of working out, if you increase your intensity at an appropriate rate, it will help reduce your chances of experiencing significant soreness.

I want to encourage you to EASE intro a stronger, more fit YOU. Take the time to develop a well-rounded, balanced workout program that gradually builds your strength, cardio, and flexibility. DON’T seek soreness. Look instead to build a QUALITY fitness program that gets you results int the LONG TERM. Train smarter, not harder. 2012 is your year to conquer.

Looking forward to seeing you soon for a workout class (both in the gym AND online!). Thanks again for being an amazing fitness family. Till next time… keep training! 🙂

Caroline

Other Things To Check Out This Week:

Lead With Your HEART and Make it Happen

This past December, the American Council On Exercise awarded me as one of their “Trainer’s with Passion”. They came and took fun photos of my group exercise classes and interviewed me about my career path in the fitness industry. I thought I would share my story and some of the photos from the shoot in this space. I hope it inspires you to CHOOSE your dream and go after it 🙂

“Lead with your HEART and make it happen. ACE Personal Trainer with Passion”

Caroline Jordan, Fitness Professional San Francisco CA. 

“The sound of a 36 count cues me to wake up. It’s 5:30 in the morning and time for my mother’s step class. Quickly I dress to meet her in the kitchen as she finishes her coffee and carefully reviews her choreography. We have rehearsed the routine before and I get to demonstrate the advanced options during the class. Together we head out into the early morning for another energetic workout and the start of a great day.
Fitness has always been a part of my life. My mother was an aerobics instructor back in the colorful days of leotards and legwarmers. Together we attended pre/post natal fitness classes, mother-daughter workouts, dance lessons, and fitness conventions. Each workout nurtured my excitement and passion for fitness. Movement is rooted in my mind, body, and spirit. I can’t imagine living and not sharing that joy with others.
I was 15 when I told my mother my future was in fitness. I wanted to turn my passion for movement into a successful full time career. Any mother would be concerned, as fitness wasn’t an acceptable or profitable career path at the time.  With a strong will and commitment, I went on to pursue my dream with a determination to be successful at what I loved. After a few years of teaching group fitness, my college mentor encouraged me to get my ACE personal trainer certification. I was hesitant at first, I thought my “calling” was in the group exercise studio. Something in my gut kept telling me to go for it, so I studied hard and took the test. I still remember how excited I was when I opened the certificate of completion in the mail. It was then I knew I had chosen the right career.

Twelve years later I find myself happily working as a full time fitness instructor, personal trainer, and fitness business owner. Everyday I am grateful that I find passion and purpose in my work. Becoming an ACE certified personal trainer has enabled me to create a career from something I love. ACE has provided me with the education and skills needed to succeed as fitness professional. I am so grateful that I choose to take the ACE test. It was the pivotal decision that made my dream happen.

I believe that fitness is not just about exercise, but about creating an experience that brings joy to people’s lives. Through my work as an ACE personal trainer, I strive to provide excellence, commitment, and inspiration to others. My goal is to strengthen the mind, body, and spirit; to help people realize personal happiness through wellness .The ACE philosophy and professional community continues to inspire me everyday. Thanks ACE for making a difference in my world, so that I can make a difference in others.

Heres my advice to you: Do what you’ve always wanted to do. Stop pretending you are anything other than what you are. What I know for sure is that I feel most alive when moving with others. I truly believe my purpose is to share passion for fitness and build community through movement. My ACE certification opened the door for me to realize this dream and so much more. Whats your calling? Are you going after it?  “

Are you interested in pursuing a career in fitness? Check out the AMERICAN COUNCIL OF EXERCISE’s online resources for aspiring health professionals. The “get certified” section has everything needed to get started pursing a career in wellness work.

Want to design a career you love but just not sure what that IS yet? Check out lululemon athletica’s online goal setting guide.  This will help you  create a vision for your ideal life and set personal, health and career goals to achieve those goals.

 

One thing I know for sure…. I am not in fitness for the workout. Im in it for the PEOPLE. I want to take a moment to THANK YOU for making my career meaningful. You bring JOY into every work day and I want you to know how grateful I am to have you as part of my life. Heres to another year of fitness, community, and accomplishing ALL of our dreams. I look forward to seeing YOU shine!

With gratitude,

Caroline

Workout Where You Want, When You Want, How You Want.

I have something special to share with you. For the past 6 months I have been working on an exciting fitness project with a new, innovative company. There have been many challenges and learning lessons in our mission to bring fitness to everyone.  FINALLY we have released our product to the public. I am happy to announce that YUFIT.COM has launched.

Yufit is a gym, in the cloud. It offers a variety of fitness classes streamed on-demand in high-definition, to your home, while you’re traveling, or wherever you have an Internet connection. A membership to YuFit allows you to workout where you want, when you want, and how you want. All of the classes are new twice a week, each taught by an engaging, high-quality instructor. It also provides an opportunity to interact with instructors, other members, and connect through social media.

Yufit is a creative and exciting company that aspires to make fitness more accessible for everybody. The best way to describe the company’s concept and mission is to share the following press-release from their launch date January 10, 2012:

“Gym In The Cloud Streams Way to A Better Body”

Fun and engaging fitness classes, streamed in high-definition, available where you want and when you want, provides the ultimate flexibility in exercise at a fraction of the cost of gyms or workout DVDs

January 10, 2012– San Francisco, Calif. – Get a fresh start on your 2012 New Year’s resolutions to lose weight and get fit with Yufit, a new, first-of-its-kind online fitness experience in the cloud. Yufit integrates convenient access to a wide variety of fitness classes, streamed on-demand in high-definition, with social networking tools to help you stay motivated and make fitness enjoyable. With Yufit, members exercise where they want, when they want, and to what they want, at a fraction of the cost of gyms or popular workout DVDs.,

According to The President’s Council on Physical Fitness and Sports, 37% of U.S. adults are not physically active and only 30% get the recommended amount of physical activity. The International Health, Racquet & Sportsclub Association says that less than 25% of Americans belong to a gym, and of those, less than 40% attend on a regular basis. Yufit brings the gym to your door so that you can conveniently integrate fitness into your busy life at an affordable cost.

“As an experienced personal trainer, I’ve seen first-hand how powerful fitness can be in changing peoples’ lives,” said Yu Hannah Kim, President and co-founder of Yufit. “High quality fitness instruction shouldn’t be limited only to those with more time, self-motivation and financial resources. I wanted to help the millions who find that working out and living a healthy lifestyle can often be inconvenient, boring, and expensive. Yufit was born with the mission to bring fitness to you, so you can finally live your best life.”

How It Works

A membership to Yufit provides unlimited access to multiple gym-quality fitness classes, led by five fun and engaging instructors, with more instructors and classes to be added in the first quarter of 2012. Yufit’s classes are 30 or 60 minutes in length, and include Yoga Flow, Buns & Thighs (a lower body toning class), Cardio Kickboxing, Balletone, Power Body (a total body workout), and more. Classes cater to every fitness level and interest. Each class is updated twice a week so workouts are always fresh, similar to working out at a traditional gym, but without the commute or the crowds.

Once a member has signed up, she receives her own personal dashboard, which enables her to easily enter her favorite classes, manage her workouts, and interact directly with instructors and other Yufit members. Members can also integrate their account with their Facebook page, enabling their social graph to appear on their dashboard. The site is rich with blogs and videos from the instructors, with a variety of tips and advice on living a healthier life. Members can direct questions back to the instructors via the site’s newsfeed.

Visitors to Yufit can sign up for a free 14-day trial with no credit card required to sign up for the trial. After the trial period, and for a limited time, Yufit is only $9.99/month for one year (regularly $14.99/month).

For more information , please visit www.yufit.com.

Currently I teach three classes online at YuFit. Join me twice a  week for “Buns and Thighs”, “Core Burn”, or “Cool Down Stretch”. With my special code, CAR112, you will be able to trial the site two weeks for FREE. I cant think of a better reason to come workout online with me and I would LOVE to hear what you think of our new website. Check out Yufit.com and leave me a comment below with your experience and opinions. I cant wait to hear what you think of my new “GYM”!

Do you currently have a gym membership? Are at home or traveling workouts part of your routine? Would you join a site like Yufit.com?

YuFit is a cutting edge company with a dream of bringing quality fitness to everybody. I feel lucky to be part of the team and I look forward to what the future brings. For me, most exciting thing about Yufit is that it provides me with another opportunity to connect with YOU. My mission is to build COMMUNITY through movement. To create a fitness fellowship of encouragement, support, education, and inspiration.  Im sure there will be many obstacles and challenges to overcome on my  path towards this goal. I am forever grateful to have your support and look forward to a healthier future with YOU!

Hope to see you online for a workout soon 😉

Caroline

 

Other Things To Check Out This Week:

Things Your Trainer Wished You Knew.

Its  January. So naturally the gym is the trendiest spot to be. Packed classes, crowded weight room floors, and a whole bunch of inspired New Years Resolutions. It can be a little “over the top” and naturally all of the excitement makes it easy to go overboard and quit come February 1st.

You need an action plan. To beat burnout, train smart, and make it to next year having reached your resolution goals. Whether you have a new years health resolution or are just eager to get back into your fitness routine, these  training tips will help you make sense of all the New Years fitness madness  and get to next year a success. This year, avoid sabotaging your workouts by following the advice below. 2012 is YOUR year to pace yourself, train smart, and accomplish ALL your goals.

Top Tips From Your Trainer.

The things we want you to know to be SUCCESSFUL with your fitness goals. 

Top Tip #1: You Need To Switch Up Your Workouts

Its the truth. After doing the same cardio/strength routine your body adapts and you burn fewer calories. Eventually your results – weight loss, muscle definition – will slow down. And repeatedly placing stress on the same muscles and joints could lead to an overuse injury. Heres your ACTION PLAN: Once a month, change one thing about your cardio and weight training regimens. Take a dance class instead of your saturday run, or use a resistance band instead of dumbbells. Not only will you see better results with a varied plan, mixing things up may help you stick with exercise in the end. A 2011 study conducted at the University of Florida found that people who varied their routines enjoyed their workouts more – and exercised more regularly – than did people who went with the same thing everyday.

Top Tip #2: Cardio isn’t the magic bullet for weight loss

While biking, running, and walking are good for your heart, research suggests that its difficult to lose fat if you do only cardiovascular activity. Although aerobic exercise will burn calories, it doesnt really change your metabolism. What does? LEAN muscle mass. Muscle helps you build more calories even after your workout is over. The more lean muscle mass you have, the higher you’re resting metabolic rate (the baseline amount of calories you burn in a day). Women tend to lose five to seven pounds of muscle in each decade of adulthood – one reason why the pounds creep up as we get older. Wayne Wescott, director of fitness reasearch at Quincy college has found that if you do strength training three times a week, you can add an average of three pounds of muscle in about three months, increasing your metabolism by 6 – 7 percent. Want to learn more about the metabolism boosting and weight loss benefits of strength training? Check out these posts:

Ok so you need the weights… here’s how to incorporate them into your exercise routine:

Keep doing cardio 3 times a week but add in two or three strength training workouts. Aim to work all the major muscle groups over the week; complete one to two sets of 8-12 repetitions of each exercise. To get started, check out the American Council on Exercise for an extensive library of weight training moves.

Top Tip #3: Wimpy Weights Will Get You NOwhere

It’s the fitness principle known as OVERLOAD. For muscles to become stronger, they have to be challenged with a load that is heavier than what they are used to. Think about how much your purse weighs (come on ladies…. we all know we pack about 20 pounds minimum in those things), will wimpy 3 pound weights really cut it if you can carry that massive thing around all day? Without challenging your muscles, you can’t substantially strengthen or tone them. Wimpy weights equal weak results.

Avoid this pitfall with this action plan: Choose a weight that you can lift for only 10 to 15 repetitions before losing good form. Trainers call this “working to failure.” (that doesn’t mean your arms should feel like noodles when you’re done or that you cant bang out a second set after a minute or two of rest.) Don’t worry, you WONT bulk up. Despite all the evidence, people still tend to blow off weight training for cardio thinking its a “bigger calorie burner”. Disregard what you may have heard through the grapevine. If you want to lose weight, you need to lift it. As mentioned above, strength training increases your endurance, stamina, and your body’s lean muscle mass. Muscle is more metabolically active than fat. Therefore, increased muscle mass equals more calories burned at work and at rest. Not only that, but muscle is denser than fat. Weight training can help you shave inches off your body and maintain a leaner appearance. So get in there  and pick up weights that MATTER!

Top Tip #4: Crunches aren’t crucial for strong abdominal muscles.

When working for a stronger core, crunches are not the best choice as they only strengthen a few core muscle groups. Whats more, if your abs are weak, doing crunches could strain your neck, since you’ll probably be pulling on it in an effort to lift your torso. You don’t have to eliminate crunches from your workout plan, but you’ll get more bang for your buck with moves that work the entire core area. The plank is a perfect core move – and one that you are very familiar with if you come to my classes in San Francisco. Need more ideas? Try out this video:

Top Tip #5: A workout doesn’t merit a post gym pig out. 

I hate to break it to you…. but you can’t out-train a bad diet. When you are feeling virtuous after an exercise session, its easy to eat back all the calories you just burned…. and then some. Even if you’re training an hour (or more) each day, if you consistently consume more than you burn, you may not lose weight at all and probably add a few pounds to the scale. To manage your weight the key is to keep a neutral energy balance by consuming the calories that you need without consuming extra, which will be stored as fat on the body. A registered dietitian can help make a program to get you at your correct energy balance (or deficit if weight loss is your goal) without sacrificing nutritional needs. Your physique is 80% diet and 20% training. Match your workout efforts with a clean eating plan to make real results happen in the gym. To stave off grazing after exercising, have a healthy snack an hour or two after your workout. Need some ideas on what to nibble? Check out a list of my favorite healthy snacks as well as this post on workout nutrition dos and donts.

Top Tip #6: Bad form is BAD NEWS when you are strength training.

When I see someone lift with bad form I get concerned. Not only can improper form diminish results… it can lead to injury. Even if you have been weight training for a while, its a good idea to brush up on form. You can find videos that illustrate good lifting form on the website exrx.net. Or even better, invest in a session with a personal trainer. A few general tips for strength training: Keep your pace slow, steady, and controlled (use muscles NOT momentum to complete each repetition). When doing upper body exercises keep your wrists straight and neutral. For squats and lunges – align your knees, ankles, and toes. When bending over for an exercise (like a dumbbell row), keep your back flat. And always keep your neck aligned with the rest of your body. Take the time to know what good form looks and feels like for best body results ALL your life 🙂

Top Tip #7: The “fat-burning zone” isn’t really a fat burning zone.

This myth has been around for ages and has prevented many exercisers from reaching their weight loss goals. “The Fat Burning Zone” lies between 50 and 70 percent of your maximum heart rate. When you exercise at this low intensity, your body draws energy from fat. As your heart rate goes up, more energy (calories) comes from carbohydrates. It might seem “logical” that to lose fat you should keep your heart rate low. But that’s not the case.

Working out at a higher intensity might cause you to burn a lower percentage of calories from fat in favor of calories from carbohydrates. But the truth is, you still burn more total calories working out at a higher intensity. And that is the real key to slimming down. Plus since you use more total calories working at higher intensities, the total amount of fat burned increases too. In the end, it pays off to pick up the pace in your workouts.

Dont fall victim to this fitness myth with this action plan: Slow steady workouts are a good place to begin if you are just starting your cardio routine. But as you get more fit, bump UP the intensity. Try interval training once or twice a week on non-consecutive days: Work at a high intensity for a short spurt (say 30 seconds), lower the intensity to recover (for 90 seconds) and repeat for 20 to 30 minutes.

Top Tip #8: You don’t need a full hour for an effective workout. ANYTHING counts as long as you strive for QUALITY. 

Ever heard this excuse: “It’s hard to find time to exercise in my busy schedule. I need at least an hour to really get a workout.” ? Yea me too. And that little lie prevents many from getting to the gym at ALL. Believe it or not,  it actually takes very little time and effort to improve your health significantly. And as the old saying goes, “why spend thousands on hospital bills later on in life when you can spend just a little bit of your time each day taking care of your health?” All it takes is a modest 30 minutes a day. If you can’t do anything more, recommendations from the Centers for Disease Control and Prevention say a brisk 30 minute walk a day can help maintain a healthy weight plus may reduce your risk for hypertension, cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancers. You’ll also benefit from stronger muscles and bones, a reduced chance of injury, improved mood, increased energy, improved mental health, and a longer life.

Do you have any New Years Fitness Advice that has helped you reach your goals in the past? Leave your tip as a comment below – together we can help each other find success with resolution goals.  

Armed with the above advice I am positive you’ll make it a HEALTHY, happy 2012. I believe in YOU, your goals, and your ability to achieve them. Happy New Year, cant wait to enjoy the next twelve months of fitness fun with you.

Caroline

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Workout Hits Of 2011

 

HAPPY NEW YEAR!! 2012 is here and full of potential. I don’t know about you, but I am ready for it all. One of my resolutions for 2012? To say “YES” more than “no”. To live in the world of possibility and to open myself up to more. Saying, “YES” forces you to step outside your comfort zone and allows you to experience all that life has to offer. In my life, I could use some work on saying “YES”. But when it comes to workouts, I’ll try pretty much anything once.  This past year, I tried a few new fun forms of exercise  and rediscovered a love for some of old favorites. Below are my workout “hits” of 2011 and the collection of songs that made every workout a blast.

VIPR

Ill have to admit, at first I was skeptical of this workout tube. But after a few workouts (and LOTS of butt soreness) I had become a VIPR convert.

ViPR is an acronym for vitality, performance, and reconditioning. It’s about VITALITY: a re-newed sense of energy and movement possibility. Its about PERFORMANCE: performing at the highest level possible with plenty to spare. Its about RE-CONDITIONING: Regaining the power to move effectively and efficiently once more. At the heart of VIPER is the concept of whole-body integration (WBI). There exists an old adage: “We are stronger as a whole than the sum of our parts.” I found out first hand this year – when you train with the VIPR you become stronger.  CLick HERE to read more about VIPR training and it’s benefits. Or watch my  nerdy VIPR demo video below.

 

Balletone

This dance-inspired workout, places heavy emphasis on foot strengthening, flexibility, and fitness for EVERYbody. I was first introduced to Balletone back in 2010 with mentor and friend Shannon Fable. This year, it continued to be part of my fitness regimen and has been a GREAT way to stay consistent with my BAREFOOT strengthening.  What started almost a decade ago as simply Balletone®, this dance-based workout, has evolved into a family of programs spanning several genres accommodating a much wider audience of instructors and consumers.

Balletone® Programs are fast-forwarding the mind-body & fitness movement as one of the hottest fitness trends worldwide. The Balletone program has been featured on NBC, ABC TV news affiliates, and Medstar Television as one of the nation’s hottest new fitness trends. Other media, including Club Industry Magazine, the New York Sun Times and Healthclub.com have also highlighted Balletone as one of the new and innovative fitness programs to watch. Balletone, developed specifically for the non-dancer, offers the best of dance conditioning exercises presented in a user-friendly fitness format. This “ballet-for-fitness” approach brings the benefits of classical movement and dance to people of all fitness levels. With an emphasis on form, quality and grace of movement, Balletone is designed to enhance body awareness and flexibility, strengthen core muscles, and improve overall conditioning. Balletone®  is often referred to as , deceptively challenging workouts that everyBODY can do. What exactly does Balletone look like? Watch the clip below for a quick sample of a Balletone fitness move:

 

One of my good friends and Balletone Instructor’s Ken Scott teaches local classes in San Francisco. Balletone also offers fitness videos for purchase that you can try at home (and yes I have used the Standing Flow DVD in my studio living room more than one time 😉

Read more about Balletone by visiting their website: http://www.balletone.com/ or checking out their FACEBOOK fan page! 

 

Anti- Gravity Treadmill

When I first stepped inside the M2 Revolution Endurance Performance Studio I felt like I was home. Runners, cyclists, and endorphin junkies come to this training facility to work with Coach Michael McCormack to improve performance in the sports they love. Endurance sports?! Yup… my kinda place 🙂 McCormack is a talented, professional, and passionate mentor and coach. I feel fortunate to have him in my life as a training partner and friend. In his studio he hosts indoor cycling classes on the CycleOps training bikes and is houses one of San Francisco’s only Alter-G Treadmill Machines. This Anti-Gravity treadmill is also known as “weightless running”. Unlike pool running, this machine actually allows you to REALLY RUN while unweighting your body as much as needed for your specific goal.

This un-weighting effect offers benefits while running 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. Watch my video below to see how this revolutionary piece of equipment works:

 

Anyone and everyone can benefit from training on the Alter G Treadmill. Perfect for injured runners during rehab, athletes looking for performance benefits, older runners looking to be nice to joints, and fitness enthusiasts. Read more on the ALTER G and M2 Revolution here.  And THANK YOU Coach Michael for allowing me to experience “Running On AIR!”

Check Out M2 Revolution for Michael’s Incredible Coaching: http://www.m2rev.com/ 

BOSU

I LOVE BOSU fitness products and teach with them on a weekly basis. The “half-shaped ball” has been around for a while…. . yet many fitness fanatics are confused by this training tool.

“Is it a bouncy step or just another way to do a fancy pushup?” “Are there limits to what you can do with it?” “What the heck does ‘BOSU’ stand for?”

*Pronounced “Bo,” like the boy’s name, and “Sue,” like the girl’s name, BOSU products have revolutionized the fitness industry.

What began as the launch of one of the most innovative products the fitness industry has ever seen turned out to be just the start of a journey that continues to expand, shape and define functional training. Invented by David Weck, the BOSU® Balance Trainer debuted in 2000 and quickly became one of the most successful fitness training products in the world. Originally the name “BOSU” was an acronym for “Both Sides Up.” It meant that the BOSU® Balance Trainer could be used on either side, the dome or the platform.

Today, the term “BOSU” has evolved beyond the product to now mean “Both Sides Utilized,” a mindful approach to exercise that is a step beyond traditional training. All of the BOSU® products and programming, are grounded in exercise science and proven in real-life application. Read more on the SCIENCE behind the products HERE.

It doesn’t matter if you’re facing the toughest competition of your athletic career, looking to return to a fitter you, or just starting out. BOSU® Training can see you through it all with new challenges and exercise progressions always just around the corner. I believe BOSU training will continue to expand, shape, and define what functional training is, what it can accomplish, and ways in which it can impact the human body and mind. I challenge you to take your diversify your exercise program – DISCOVER what BOSU® training can do for you! Next time you’re in the gym, give my quickie BOSU Balance Trainer Core Circuit a try, let me know how you like it!

Cycling… For a Cause

I’ve always loved cycling, especially when it goes to benefit others besides myself. Last year was the first Cycle for Survival event in San Francisco and it is one of my favorite memories of 2011.

This national, indoor relay-style team cycling event has raised more than $9 million in support of life-changing research on rare cancers at Memorial Sloan-Kettering Cancer Center, one of the world’s premiere cancer research institutions. The event last March 2011 was incredible to participate in. Together we raised $200,000.000 for the Memorial Sloan-Kettering Cancer Center. It was an event to remember and got me excited to do it again bigger and better than ever before.

This year I will be riding in the event again with over 10,000 other cyclers from across the country and around the world to make a difference in the lives of millions of people affected by rare cancers. Rare cancers include cancers of the brain, ovarian, pancreatic, leukemia, lymphoma, sarcoma, all pediatric cancers, and countless others that all desperately need our attention and help.

Click HERE to visit my personal page.

Or view the team page for my team, FEARLESS FITNESS San Francisco

Id also like to invite you to join us at this year’s event. We will need all the cheers we can get!

Here are the details:

CYCLE FOR SURVIVAL.

Saturday February 4, 2012

10 AM – 2 PM

EQUINOX Fitness Club

301 Pine Street, San Francisco, CA

Sweating for a cause does a lot of good  for YOU and for others. Looking forward to another fun ride with Cycle For Survival 2012!

VIPR, Balletone, BOSU, and Running on Air. What a year of workouts its been! What was your favorite workout of 2011? Anything new that you tried that you fell in love with or decided wasn’t for you?

Last but not least, heres my “Best of 2011” Playlist. Below are a few of the songs that kept me motivated to SWEAT this year. Its a nice refresher of all our top playlist hits, 2011 was a year of great music!

  • Adele – Rolling In The Deep
  • Adele – Someone Like You Remix
  • Black Eyed Peas – Just Can’t Get Enough
  • Bruno Mars – Grenade
  • Bruno Mars – The Lazy Song
  • Britney Spears – Till The World Ends
  • Cee Lo Green – F* You
  • Enrique Iglesias – Tonight (I’m Lovin’ You)
  • Foster the People – Pumped Up Kicks
  • Jennifer Lopez – On The Floor
  • Jeremih feat. 50 cent – Down On Me
  • Katy Perry – Firework
  • Katy Perry – E.T.
  • Katy Perry – Last Friday Night (T.G.I.F.)
  • Lady Gaga – Born This Way
  • LMFAO – Party Rock Anthem
  • LMFAO – Sexy and I Know It
  • Lupe Fiasco – The Show Goes On
  • Maroon 5 – Moves Like Jagger
  • Nicki Minaj – Super Bass
  • OneRepublic – Good Life
  • Pink – Raise Your Glass
  • Pitbull – Give Me Everything
  • Rihanna – S&M
  • Rihanna – We Found Love
  • titanium ( feat. sia) / David Guetta
  • Motivation (Rebel Rock Remix) [feat. Lil Wayne] / Kelly Rowland
  • Stereo Love / Edward Maya & Vika Jigulina
  • More (RedOne Jimmy Joker Remix) / Usher
  • Sweat (Snoop Dogg vs. David Guetta) [Remix]
  • Peacock – Katy Perry
  • Hello (Single Edit) – Martin Solveig & Dragonette

Well 2011, its been fun. But Im ready to move ON. CHEERS to a New Year full of great new workouts, power packed playlists, and saying “YES” to life.

Happy New Year to you all. Looking forward to a bright and blissful 2012 with you.

Caroline

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