My Healthy Addiction…

Confession: Im addicted to health blog reading. I don’t know about you, but l need inspiration. Pretty much every day  in fact. I usually turn to blogs for that daily dose for whatever activity Im doing at that moment. Where do you think I get all those crazy ideas for fun workouts, appetizing recipes, or inspiring quotes that I post on Facebook? Yup, my addiction to blogs fuels my journey towards living a life that is happy and healthy. And yes, I need to shut off the computer and get to bed a half an hour earlier. But maybe Im ok being an addict that wakes up inspired 😉

Recently, one of my favorite health blogs, Greatlist posted their collection of the top health and fitness blogs of 2012.  With helpful fitness sites, quality spiritual reads, and healthy cooking recipe pages, they’ve got everything covered when it comes to living WELL. Of course, everyone’s list is subjective, and there are lots of other great ones out there. I wanted to share Greatlist’s list with you as well as a few of my personal favorite blog finds.  If you are looking for motivation, inspiration, or just plain good reading, this is a good place to start. Enjoy…. and dont blame me if you become an addict 😉

News and Tips

1. Fit-Bottomed Girls
Take that, Queen: The Fit-Bottomed Girls offer advice on fitness and nutrition for women. Dynamic duo Jennipher Walters and Erin Whitehead launched the site in 2007; today the blog features two more women who share clever insights on everything from sports bras to Chipotle. And anyone that can fit a review of The Biggest Loser and an analysis of the fitness industry’s flaws in the same place is OK by us.

2. NerdFitness
You are what you read, but here that might mean you’re a little healthier and fitter. Steve Kamb wants readers to make daily progress toward getting in shape. Obsessed with superheroes (Lego people appear regularly on the site), Steve gives advice that helps normal folks work out, eat right, and gain self-confidence.

3. Fitnessista
This site makes fitness approachable with tips from personal trainer and nutritionist Gina. Posts range from photos of Gina’s baby girl and fluffy dog to suggestions for using the “scary cable pulley thing” at the gym. Readers can check in daily for recipes, new workout ideas, and honest accounts of real life.

4. Well + Good NYC
Purple cauliflower boosts happiness. Some beauty products contain gluten. The team at Well + Good answers the health questions you didn’t know you had. The site helps New Yorkers get fit in the city, but readers anywhere can get the scoop on trends like juice cleanses and boutique fitness.

5. The New York Times Well Blog
If you don’t read any other source of health news, it’s just as Well. Tara Parker-Pope’s health column for The New York Times doesn’t miss a beat— whether it’s new research on heart health or the low-down on treating exercise injuries. Pope’s a science journalist and author, and the Well column features insights from her, as well as other bloggers and medical experts.

6. GOOD Health
Good crosses the globe to find the most compelling health stories around, from healthcare technology in Kenya to the history of Plan B in the USA. The site features news and opinion from smart, edgy columnists and infographics on big issues like marijuana legalization.

7. Dr. Weil
An advocate of “integrative medicine,” Dr. Andrew Weil runs on a blog on every aspect of healthy living. It’s easy to implement his daily tips, like drinking cherry juice to sleep better and exercising to prevent migraines. A lot of information’s geared toward the older crowd, but even youngins can benefit from his advice.

8. TIME Healthland
As exciting as Candy Land and Disney Land, Time’s Healthland is the go-to spot for the latest and most interesting findings in health and fitness. The blog covers health news (does stress shrink the brain?), and analyzes trends like American drinking habits.

Healthy Eating

9. OhSheGlows
Seeds and sprouts piled on a slice of sprouted grain bread do not make an appearance on this vegan blog. Inspired by personal struggles with body image and nutrition, Angela Liddon started this blog to make healthy living and eating easier for everyone. From cinnamon sugar pumpkin spiced donuts to strawberry shortcake stacked pancakes, almost every recipe comes with a story on the side. (Check out nutcracker cookies for a real tearjerker.)

10. The Edible Perspective
This resource of ridiculously appetizing recipes puts a humanitarian, artsy spin on traditional food blogging. A recent graduate of architecture school, blogger Ashley takes drool-worthy photos of the recipes she features. It’s hard to believe the banana breakfast cookie and chocolate avocado cake are nutritious, but all the recipes here are healthy and vegetarian— and many are also vegan and/or gluten-free.

11. Healthy Food for Living
Boston native Lauren gets creative with recipes like avocado and strawberry grilled cheese and peanut butter and banana breakfast polenta. If the photos alone don’t make readers want to lick the computer screen, many posts also feature nutritional information that proves these recipes are nutritious ways to satisfy those tastebuds.

12. Carrots ’n Cake
Blogger Tina’s philosophy is about staying happy and healthy— not about diet-crazed restriction. The author of a book by the same name as the blog, Tina posts daily updates on her personal life (that’s how we found out about her adorable pup Murphy) and features easy-to-prepare recipes like gingerbread smoothies and apple omelets.

13. Kath Eats Real Food
This food blog is the real deal: Kath Younger is a Virginia-based dietician who developed a passion for healthy eating through her struggles with weight loss. Her upbeat posts about trying new restaurants (kudos to anyone who takes a picture before they take a bite of any meal) and loving oatmeal make readers as excited about nutrition and healthy living as she is.

*** Caroline’s Choice: Jae Berman Nutrition. Jae Berman MS, RD, CSSD, Regional Registered Dietitian at The San Francisco Bay Club, Certified Specialist Sports Dietitian, personal trainer and a frequently requested speaker, has a unique twist to nutrition counseling. Jae Berman Nutrition guides clients to better health through a realistic, sustainable and self-powered approach.

Special Interest Food

14. Mark’s Daily Apple
An apple a day, plus a visit to this Paleo guide from Mark Sisson, may just keep the doctor away. Sisson (who also made Greatist’s list of the most influential people in health and fitness), author of The Primal Blueprint Cookbook, writes a lot about nutrition and the evolution of the human diet. The blog also features some of his opinions on recent scientific research— and the guy knows his stuff.

15. The IF Life
The I and F in “IF” don’t just stand for “Intermittent Fasting.” In this blog, “2-meal Mike” writes about his life of on-and-off fasting combined with “intensity fitness” and “instant freedom.” His optimism combined with tips and hacks show readers they can get fit and happy with some knowledge and hard work.

16. Sodium Girl
Salt may be kryptonite for Jessica Goldman (aka Sodium Girl), but that hasn’t stopped her from living a healthy lifestyle. Goldman suffers from lupus and started her blog to show readers it’s possible to meet medical needs without disappointing the taste buds. Her delicious recipes (yes, the carrot and coconut donuts are salt-free) and nutrition advice will charm any reader into a second visit.

17. Simply Gluten-Free
Carol Kicinski loves biscotti. And cheesecake. And flatbread. And she makes them all gluten-free. Kicinski (also a cookbook author) offers recipes and advice for dealing with gluten intolerance, like which flours to use for baking and how to travel without starving.

18. Choosing Raw
Gena Hamshaw gets it. A nutritionist and a pre-med student, she’s into healthy eating. For her, that means a lot of vegan and raw foods, and her blog helps readers find meals that are tasty and nutritious— like almond and chickpea bread and mung bean pancakes. In non-recipe posts, she dishes about real life, like trying awesome new restaurants and spending time with friends.

19. The Paleo Solution
On The Paleo Solution, Robb Wolf (another of our top influencers!) and other writers explore all things Paleo, including advice, recipes, and scientific research. (Wolf’s a former research biochemist.) Download the podcasts in his Paleo Solution series for some quick tips.

*** Caroline’s Choice: Epic Self. Amber Zuckswert and I am a professional modern/ballet dancer, the creator of Virtual Pilates, holistic plant based nutrition and lifestyle coach, yogi, minimalist, raw foodie, planet romping gypsy wrapped into one tall package. Epicself stems from the philosophy that mind, body and spirit are connected and equally significant in moment to moment health and ultimate longevity. With over 500 wellness articles and self produced videos, Epicself is a virtual wellness playground and resource.

Healthy Parenting

20. Peas and Thank You
If the photos of little girls with ice cream smeared on their faces don’t melt your heart, the “recipeas” for chocolate pudding pie and tofu dippers will. This cookbook author and mom of two shares her adventures in a vegetarian, family-friendly lifestyle (with lots of gluten-free ideas, too). Her step-by-step instructions for cooking and baking make healthy eating quite… appealing.

21. Super Healthy Kids
This blog’s geared toward kids’ cuisine, but it’s hard for anyone to resist breakfast pizza pancakes and pumpkin French toast. Supermom Amy Roskelly makes healthy eating easy, with creative recipes, nutrition news, and practical tips. (Bet you can’t name all 14 ways to use granola!)

22. The Allergic Kid
Everyone’s parents should be as innovative and determined as Libby, whose son has been diagnosed with allergies to nuts, shellfish, eggs, dairy, and meat. The blog inspires readers to get cooking, with recipes for everything from crockpot curried chicken to vegan mac ’n cheese. Other posts cover allergy topics in the news and advice on reading food labels.

23. Stay at Stove Dad
An editor at The New Yorker, a foodie, and a dad, John Donohue makes healthy eating a priority in his family. The author of the bestselling cookbook Man With a Pan, Donohue blogs about (and illustrates!) his experiences whipping up fancy feasts like four fish cioppino and messier meals like mashed-potato pancakes. He’s also got adult-only insights on purchasing wine and splitting up cooking responsibilities.

24. This Mama Cooks!
Anne-Marie Nichols is one hot mama— though she occasionally features cold concoctions like salmon, blueberry, and lemon salad. Whether her readers need ideas for holiday party appetizers or want to share their favorite guacamole recipes, Nichols has got healthy family eating totally covered.

*** Caroline’s Choice: Bump Life.  Bump Life is an offshoot of the prenatal fitness company, Bump Fitness. Bump Fitness was founded in 2003 to help women workout in a safe and healthy way during and after their pregnancies and after. What started as a way to support moms and moms-to-be in their fitness endeavors, is now growing into a way to support moms and their families across all aspects of our lives.

Photo Fab

25. 101 Cookbooks
There’s nothing not to love about this vegetarian recipe blog, from mouthwatering photos of roasted winter squash salad to super-easy preparation tips for macaroons. Photographer and cookbook author Heidi Swanson can convert anyone to vegetarianism with her inventive (not to mention gorgeous) recipes.

26. Kitchen Corners
Blogger Da brings readers new ideas about cooking and nutrition from her travels around the world. Her photos of rainbow cake and poke salad belong better in an art museum than in a cookbook, and every recipe’s accompanied by a true tale from the kitchen.

27. Simply Scratch
Laurie McNamara’s got an itch for fresh, healthy cooking. Her close-up photos convey the powdery texture of flour and the sound of olive oil sizzling in a pan. Check out the double dark chocolate Merlot cookie recipe for a taste of love at first sight.

28. Sprouted Kitchen
Sara Forte’s passion for healthy cuisine comes through in her blog on vegetarian eats. In breathtaking photos, she captures the beauty of basil and cauliflower, inspiring even meat lovers to try their hand at dishes like crusted butternut squash and plum tarts.

29. EatLiveRun
A culinary school graduate, food writer, and former chef, blogger Jenna knows food. Her exquisite photography shows appreciation for something as simple as spaghetti and veggies, though she’s also partial to tasty treats like white chocolate peppermint milkshakes. The best part is she knows the value of staying active, whether that means running, walking, or— her personal passion— trekking across the globe.

*** Caroline’s Choice: Pinterest. Pinterest is an online bulliten board. Pinterest lets you organize and share all the beautiful things you find on the web. People use pinboards to plan their weddings, decorate their homes, and organize their favorite recipes. Best of all, you can browse pinboards created by other people. Browsing pinboards is a fun way to discover new things and get inspiration from people who share your interests.With millions of new pins added every week, Pinterest is connecting people all over the world based on shared tastes and interests. Already on Pinterest? Find me HERE.

Running

30. iRunnerBlog
Runners find advice and inspiration on this site whose bloggers include athletes, physical therapists, and nutritionists. A self-described “average Joe,” blog founder Scott tells tales of marathon training and staying motivated in the real world. (Although he’s also trying to train like Rocky Balboa.)

31. Run, Eat, Repeat
Monica’s honest, hilarious, and helpful blog clocks her daily miles in SoCal— and the meals that never fail to follow. Make sure to watch her “Ask a Monican” videos where she shares advice on marathon training, running motivation, and occasional need-to-know questions like, “Is it okay to stop running to pee?”

32. iRunFar
Nope, this isn’t a fancy Apple app— but Steve Jobs would be proud. Focusing mainly on ultra-marathoners and trail runners, iRunFar provides gear reviews, running news, race reports, interviews, and more. I mean, who wouldn’t want to hear a man’s story about his 100K run?

33. Complete Running
Need some inspiration? How about injury-prevention tips? Looking for a database with hundreds of other running blogs? Looks like “Complete Running” isn’t lying— this site’s got it all when it comes to covering the sport.

*** Caroline’s Choice: Running On Hungry. I love following Kristine and her active adventures living in San Francisco. Her stories of running, nutrition, wine, cupcakes, shopping, food and traveling are shared in her positive and upbeat writing. Reading her blog will inspire you to run and balance your life with the other delicious things that make it fun!

Strength Training

34Stumptuous
C’mon, life is funny. And while strength training may not seem like something to laugh about, Stumptuous’ light-hearted content for the novice bodybuilder makes any dumbbell seem way less intimidating. For them, it’s all about good nutrition, correct form, and ditching that “snazzy and chic” gym bag.

35. Roman Fitness Systems
John Romaniello hates shirts, loves video games, and says he’s slightly less badass than Samuel L. Jackson. The founder of Roman Fitness, Romaniello’s a personal trainer also ranked on Greatist’s list of the 100 most influential people in health and fitness. But there’s still a place here for readers who think a six-pack is what they drank last night: The site’s got top-notch info on staying happy and the latest crazes in nutrition and workout efficiency.

36. Zen to Fitness
If there’s time to update a Facebook status, there’s time to read a post (or two) on this site, whose articles take about five minutes each to read. Posts from main blogger Chris and guest contributors offer (sometimes snarky) advice on eating habits, solo workouts, and staying positive.

37. Jason Ferrugia’s Renegade Strength and Conditioning
Here’s another featured blogger from our list of the most influential people in health and fitness. A trainer who runs his own business, Renegade Fitness, Ferrugia focuses on pumping people up— with empowering stories and strength training tips. And he’s not afraid to show his soft side, either: Recent blog posts reveal how a career in fitness training saved him from an emotional breakdown.

38. MizFitOnline
The name’s a warning: Carla Birnberg is not the typical fitness professional. She’s a bodybuilder, personal trainer, writer, and mom with a quirky sense of humor and opinions on all things fitness. The blog lets readers get to know Birnberg personally, with homemade videos (check out “Sh*t that Flaky Fitness Freaks Say” for an ab-strengthening laugh) and anecdotes about her family.

*** Caroline’s Choice: The Bulletproof Athlete.  A blog dedicated to helping you prevent, manage, and improve your body’s weaknesses that threaten your fitness and athletic ambitions. With the disarray of today’s managed care, insurance-based model, it is more important than ever to be the CEO of your own health. As a consumer you have an overwhelming “supermarket” of options available for sports injury remedies, products, and healthcare practitioners. This is often a perfect recipe for poor results which increases the duration of injury healing, frequency of exacerbations, and keeps you out of your activity. Dr. Dan Lord is the author of this blog and has worked in a multidisciplinary sports medicine clinic with many athletes, with various injuries, who have tried numerous interventions. His blog will provide solutions to guide anyone through the tough times and provide you with invaluable strategies to prevent injuries so you can dominate your athletic goals.

Yoga

39. YogaMint
Kundalini might sound like a kind of pasta, but in fact it’s the type of yoga the folks at YogaMint practice. Blog posts, or “mints,” won’t give you fresh breath— just fresh takes on yoga poses, ways to relax, love, and friendship.

40. Daily Cup of Yoga
For night owls, it’s a cup o’Joe; for Ricky Martin, it’s the cup of life. Blogger Brian uses the daily cup to share his personal experiences learning yoga. Posts range from a guide to using yoga nidra for sleep to inspirational snippets of poetry.

41. The Everything Yoga Blog
Diane DeGiorgio Cesa believes yoga can relax, relieve pain, and teach people about their bodies. A yoga therapist, she blogs about applying the principles of yoga to daily life— whether that means learning to speak up or laughing off mistakes.

42. Lululemon Blog
A community of bloggers at Lululemon share thoughts on goal-setting, chai tea, and the best excuses for not going to yoga class. The blog even features an “Ask a Yogi” section, where readers can submit those queries they just couldn’t ask during the last yoga sesh. Check out “S*it Yogis Say” to learn how to turn someone off from downward dog.

43. Yoga Dork
The bloggers at YogaDork live, eat, and breathe yoga. If there’s a story on a yoga burglar or the world’s oldest yoga teacher, they’ll find it. Daily posts feature musings on yoga injuries, apps for learning yoga, and celeb yogis.

***Caroline’s Choice: Yogaglo.com . YogaGlo is the new online yoga experience in HD video that provides the experience of being in the class at your home.  YogaGlo’s intention is to empower people around the world by providing outstanding and inspiring yoga online. The classes are taught by experienced certified teachers who embody yoga and teach with an intimate understanding of the classic yoga texts and various yoga traditions, whose devotion, lives and teachings are their art.  Classes cover the spectrum of asana styles, meditation, lectures, workshops, and special events. Their blog details yoga poses, philosiphies, and fun yoga facts.

Weight Loss

44. Roni’s Weigh
Don’t be fooled by the last name: Roni Noone is definitely someone. Founder of SkinnyMinnyMedia and author of GreenLiteBites, Noone uses her personal struggles with weight loss to help others with similar issues. Her posts range from motivational quotes to her opinions on social media.

45. Cheryl Forberg
Bestselling author and chef Cheryl Forberg was the nutritionist on NBC’s reality TV show The Biggest Loser. But there’s no drama involved in reading her blog, where she writes about everything from mindful eating to diet tips for travelers.

46. The Token Fat Girl
Lorrie Fenn struggled with a binge eating disorder and worked hard to finally achieve a healthy lifestyle. Through her blog, she helps other people cope with eating issues with recipes, reviews, and personal stories. She even shares her own food journal and thoughts on her progress.

47. A Merry Life
Blogger Mary takes readers along on her journey toward health and fitness. From her home in New Zealand, she blogs daily about the realities of weight loss: avoiding eating for comfort, healthy food shopping, and navigating the gym. She’s also got an adventurous side— root for Mary as she trains for marathons, bungee jumps, and kayaks!

48. Fitville
Lee looks for inspiration everywhere, from famous quotes to cheesy comics. On her blog, she shares personal health goals, favorite beauty products, and adventures trying new kinds of “orange foods.” The site inspires readers to approach weight loss like she does, one step at a time.

Happiness and Mental Health

49. The Happiness Project
Grinches withstanding, Gretchen Rubin’s feel-good goal applies to everyone. The author of the bestselling book, The Happiness Project, Rubin made it to our list of the most influential people in health and fitness. She posts daily with practical advice on topics like clearing clutter, achieving ambitions, and finding love. This year’s challenge is (take a wild guess) to make 2012 a happier year— it’s harder than it looks, so start reading!

50. Elephant Journal
More than a blog, this guide to living a mindful life gets its name from the animal that never forgets. Founded by Waylon Lewis (also on our list of the top 100 influencers in health and fitness), the blog features everything that makes people think: opinions on yoga, recent scientific research, and inspiration from favorite children’s authors. There’s no B.S. either— writers aren’t afraid to make fun of New Age philosophy or veganism. (According to one writer, flatulence and “psych ward” symptoms are typical of new vegans.)

51. Zen Habits
Leo Babauta, author of several self-help books, runs this blog on all things peace and happiness. Every post features simple steps readers can take to change bad habits, stop overeating, and start exercising. Babauta says it’s as simple as taking time to breathe— so quit suffocating and check out his tips.

52. Marc and Angel
For those who love reading lists, couple Marc and Angel share practical tips and tricks to improve our fitness, health, and happiness. From “28 Ways to Stop Complicating Your Life” to “30 Things to Start Doing for Yourself,” this wise duo provides readers with a hefty breadth of general self improvement advice.

53. Lifehacker
The idea is simple: Get stuff done. Lifehacker’s got practical solutions to common problems, from advice on computer protection to tips on getting better sleep. Recent insights include: “Don’t pee on a jellyfish sting” and “use a hollow orange as a candle.” The ten-step solution to unrequited love? Who knows, they might tackle that next.

From Tumblr

54. Healthy Is Always Better
Hailing from the Netherlands, the voice behind this blog gives thoughtful advice on healthy eating, inspirational quotes, and workout tips. Oh, did we mention she’s 15 years old? Wise beyond her years.

55. Fit is the New Beautiful
This New Zealand teen blogs about it all: motivational mantras, nutrition advice, and personal “things I’ve learned” posts that help others stay their happiest and healthiest selves.

56. Fitness Treats
Elise hits the nail on the head when it comes to living a healthy, balanced life. What’s better than a fire-burning six-minute leg workout followed by a recipe for peanut butter cookies (made with apples and protein powder, mind you!)? Check out her Q&A sections where readers chime in with different health and fitness inquiries.

57. Knowing Nutrition
Get a boost of positivity and head to this Tumblr for a breath of fresh and fun wellness advice. Striving to spread her health knowledge, Tracey shares a range of motivational quotes, infographics, and articles, while answering health questions from readers.

58. Tara Stiles Eats
Say om and yum with this blog on yoga, healthy eating, and mindful living. Tara Stiles, author of SlimCalmSexy (and Deepak Chopa’s yoga instructor), documents her daily life with photos of healthy meals, short yoga videos, and bits of inspiration.

59. Motivation Into Habit
Inspired by her own weight-loss journey, this blogger answers anonymous questions and posts inspirational photos that will motivate anyone who wants to shed those pesky pounds the smart, healthy way.

Overall Greatness

60. Greatist

Offering the best, most approachable, easily digestible advice for staying fit, healthy, and happy. All done with a little humor, a lotta’ research, and even more passion.

Do you have a favorite fitness/health blog?  Leave a comment below or share yours with me on Facebook. Together we can inspire each other to stay fit, eat well, and live STRONG! Thanks for reading MY fitness and health blog, I look forward to writing more and sharing my journey towards health with YOU.

 

Caroline

Other Things To Check Out This Week:

Sunny Spring Playlist!

Spring is here spring is here! I dont know about you, but with longer days and a daily dose of Vitamin D, I have been feeling the ENERGY of spring. As promised in last week’s workout routine post, here is a fresh new fitness mix for you. No matter where your workout takes you this season, this playlist will help you make the most of every second. Enjoy and dont forget to wear your sunscreen when you sweat! 🙂

Caroline’s Sunny Spring Playlist

Do you like when I post playlists and want to see more of them in this space? Leave a comment below if you’d like more posts with workout tunes to help you sweat.  Hope you enjoy all the songs above and cant wait to share a workout with you soon 🙂

Caroline

Other Things To Check Out This Week:

Caroline Jordan Fitness Boredom Busting Workout

Its been a long time since new years and your fitness motivation is dwindling. You schedule time to workout but are feeling ambivalent, are you sure you want to do this? Maybe you need a group class… but can’t find one that sounds interesting. Or maybe you need a workout buddy…. but none of your friends are picking up the phone. You check your email, twice, and even consider giving your mom a call to catch up. You a need a distraction…. but can’t even manage to find a decent workout playlist. Theres just one thing you know for sure: You’ve got to make something happen… and soon.

If you’ve recently identified more excuses than reasons to sweat, you may be battling a case of WORKOUT BOREDOM. Hey it’s OK: even the most dedicated exercisers occasionally get bored with their routines. Waning motivation, cutting workouts short and not having enthusiasm all are signs of a stale exercise regimen. You can fix this simply by mixing things up a bit. Change your weekly workout schedule, add variety, new fitness toys, or challenge yourself with some intense intervals. Simple, small changes in your normal regime will help reunite your workout motivation once again.

Next time your feeling workout weary, save yourself with these quick boredom busting fitness routines. The first can be done ANYWHERE and the second is perfect for indoor or outdoor cardio. Pull them out, break out of a rut, and SWEAT!

 

Workout #1: Take With You Anywhere Boredom Buster. 15 Minute Total Body routine.

No equipment is needed for this convenient 15 minute routine, all exercises can be done anywhere, anytime. If you are in a time crunch or new to fitness work through all the exercises once. For more of a challenge, repeat the series 2 or 3 times and focus on form. Im positive this quick fitness fix will help you reclaim your workout willpower and sweat in 30 minutes or less. You are the hero of your own story. Save yourself from workout boredom with this effective and fun total body workout challenge!

Caroline Jordan Fitness: Boredom Busting Workout

Quick Fix 5 minute Cardio

  • You can do anything: walk, run, jump rope, elliptical,
  • If you’re at home
    • 1 min high knees
    • 1 min jumping jacks
    • 1 min front kicks
    • 1 min jumping jacks
    • 1 min jog/ run in place

4 minute total body circuit:

  • 1 minute walking lunges (or alternating regular lunges)
  • 1 minute mountain climbers
  • repeat for 4 minutes

3 minute upper body burner:

2 minute lower body burner:

  • 30 seconds regular squats
  • 30 seconds jump squats
  • 30 seconds regular squats
  • 30 seconds jump squats

1 minute core challenge

  • plank
Workout #2: Best BANG for your Buck Cardio . Boredom Busting Workout
Three workouts in ONE  – what a deal!  This program is broken into three parts and full of a variety of challenges. If you’re new to working out or short on time, try out one or two sections. For more of a challenge take on all three parts for a total of 43 minutes of cardio. Part one is 18 minutes of gradual  hill climbing fun. Part two consists of 6 minutes of short 30 second interval sprints. Part three is 21 minutes of longer intervals. All routines can be done on any treadmill, elliptical machine, or other cardio equipment.  If you are using a cycling bike feel free to adjust the workout inclines by adding resistance. You can also walk the whole workout  and use the speed guide to help complete the intervals. This workout has enough variety to keep you on your toes and enough challenge to keep you in the moment – it’s a guaranteed boredom buster!
Will the above break you free from the symptoms of workout boredom? Leave a comment below if you try out any of the routines. I want to CONGRATULATE you on your efforts and see if it helped reunite you with your workout motivation once again.
Check back in next week for a workout PLAYLIST to go along with the above fitness challenges. And if you need a class to MIX it up, come see me for a workout. I’d love to make you sweat 😉
Caroline
Other Things To Check Out This Week:

Hey, it’s OK…….

…to not match your running shoes to your socks to your shorts to your top. It all ends up sweaty and in the laundry basket anyway.

…to find the audible breathing exercises in yoga kinda funny.

…to workout for half an hour or less. Trust me, it still counts.

…if your favorite workout playlist involves Backstreet boys, N’Sync, or even Disney. And yes, “Circle of Life” totally gets me going.

…to go to the gym just so you can watch your favorite reality tv show and call it “cardio”.

…to prefer your old school Timex (or no watch at all) to the oversized garmin-esque GPS watches. Are they really training for something so serious?

…to ask for a dessert menu.

…to pat yourself on the back for breaking a harder sweat on the treadmill than the guy texting/talking/playing Angry Birds on his phone to your left.

…to walk.

…to buy tennis attire even if you’ve never swung a racquet. It’s fully acceptable for non-yogis to sport yoga pants isn’t it?

…to have a snack with you at all times

…to constantly assess each new pop song this spring wondering which one will be your next workout anthem.

…to actually LIKE your smile lines.

…to eat almond butter by the spoonful. Seriously. Somehow it is more delicious this way.

…to switch to another treadmill just because you dont want to run next to sweaty shirt man.

…to do kettlebells just for the ego boost. Workout or not, swinging those things makes you feel  superhero HOT.

…to count your night out clubbing as a workout. Your drop it like it’s hot dance moves seriously tone your thighs!

…to cringe when the person in front of you orders a double chocolate, extra whip cream, 6 Splenda latte at Starbucks. Six? Seriously? Just get the real sugar for goodness sakes.

…to be proud if you can do more pushups than any guy in your class/office/family. Strong is the new skinny.

…to show up for a partner-workout half asleep, unmotivated, and apathetic. You might event want to strangle your friend for her cheery, caffeine fueled conversation- but hey, you worked out and you can brag about it all day.

…to take a day off.

…to run a road race, take golf lessons, join an adult soccer league, or enroll in dance lessons to fulfill a long-lost childhood dream. Maybe you were meant to be the next Rodger Bannister, Tiger Woods (pre-fall from grace), Mia Hamm or Cheryl Burke.

 

Believe it or not, everyone can still be healthy, fit, and happy without prescribing to a paleo diet, running 8 miles every day and drinking freshly squeezed wheatgrass in the morning. You can achieve wellness without going to extremes or setting limits. This spring, give yourself a BREAK and enjoy being healthy in a way that makes YOU HAPPY. It’s ok to live your life in a way that makes you FEEL good both inside and out. Life is short, savor it and be nice to yourself!

 

Wishing you and yours a HAPPY spring full of health. Hope to see you soon. Till then, keep shining 🙂

Caroline

 

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Fitness RESULT Roadblocks: Why Your Workout ISNT working.

HAPPY April and SPRING to you!! How are your 2012 fitness goals coming?

It’s four months since New Years and the gym is half as crowded as it once was. Why the ghost town? Sadly, the average health club exerciser quits after just a few months for one of the following reasons:

  • Not Enough Time
  • Not Seeing Results

Most people become frustrated and stop before they see get to see any real results from their efforts. But it’s not surprising given the common mistakes many make with their training programs. What are the obstacles that come between exercisers and their health goals? Here are some of the common roadblocks that prevent many from lasting fitness results and my top tips for overcoming each one so you can successfully reach ALL your goals.

Fitness Result ROADBLOCKS. Reasons Workouts Don’t Work



All Quantity, No Quality

Take the time to look around the gym and you might notice how many people are really getting a quality workout. You might be surprised to see many people coasting, walking leisurely on a treadmill while reading, lifting light weights without a drop of sweat, or bored to tears. A lot of exercisers head to the gym out of habit, operate on automatic pilot, put in some time and head back to work or home. If you want serious results, you need to do the WORK. That doesn’t mean you can’t have fun when you train. It just means you need to focus on what you are doing and increase the quality of every movement. When it comes to your workout, ask yourself, “What do I want to get out of this?”. Once you start exercising with a purpose, challenging your  aerobic capacity and strength, you will find your workouts take half the time and provide better results.

 

Overestimating Exercise 

Sad but true. Many people believe that if they exercise at a moderate pace for 30 minutes they have burned loads of calories and fat. Unfortunately, it’s not that simple. Overly generous estimates of exercise intensity, time,  and frequency of workouts will prevent results. To avoid this roadblock, you have to get REAL and get the details on what you are actually doing when you sweat. To get the specifics, it can be helpful to keep an exercise log to track your workouts. Better yet, investing in a heart rate monitor, NIKE fuel band, or Fit Bit can provide a detailed summary of your daily output (workout and lifestyle activities all included). It’s important to note, that while exercise does burn calories and consistent exercise is one of the best ways to maintain weight loss, it’s hard to lose body fat on exercise alone. Which brings us to the next roadblock. . .
Underestimating what you Eat

Nutrition is the key component to getting the lean and fit body you want. Even if you do everything right with your exercise program (adding variety, monitoring intensity, being consistent, etc) you’ll never benefit without a healthy, well-balanced diet. Poor eating habits prevent your body from reaching its full potential. Unfortunately, exercising wont make you invincible from the negative effects of eating JUNK. Unhealthy eating will stunt your progress and make it incredibly difficult to achieve your goals.
In order get the results you want for your body you must get a grip on how you FUEL it. To understand what exactly is going IN, it can be helpful to keep track of everything you consume, even water. A nutrition journal can be a crucial improvement to your life and help you achieve lasting results when it comes to your fitness. You’ll be more aware of what you eat and how you think about eating. Remember, If you put GOOD in – GREAT will come out. Here are my tips on keeping a food journal and learning how best to FUEL yourself.  Eat well, watch your portion sizes, and give your nutrition (and body) a boost!
Doing the Wrong Type of Workout

Where did you learn your current exercise routine? Watching others at the gym? From friends, coworkers, the web, tv, newspaper, the latest research findings, or perhaps your 7th grade gym teacher? What you are doing for exercise directly affects the results you will get from it. To figure out what workouts are RIGHT for you, there is no better place to start than by writing down your goals and working with a professional trainer to design fitness plan appropriate for YOU. Haphazard exercise will provide haphazard results. Get quality support and EDUCATE yourself on the workouts you should do to meet your fitness goals and achieve the results YOU want.
Never Changing Your Workout 

“If you do what you’ve always done, you’ll get what you’ve ALWAYS got”. When you do the same workout routine week after week, you get very good at it. This is known as the principle of adaptation:  we become efficient by doing the same exercise over and over. This can be helpful for some sports training,  but terrible for weight loss, strength increases or physical fitness progression. If you tend to stick to the same weekly workout routine, you will eventually hit a plateau and fail to see any additional change. And when you’re no longer seeing results, it’s too easy to become bored with your workouts and it can eventually be the reason you to give up on the gym. Here are a few simple tips to help you BREAK THROUGH the dreaded plateau, so you’ll always be able to benefit reap the benefits and rewards of regular physical activity. Change creates change. Anything you can do to spice things up will help you benefit from your workouts and get the results you want.
Incorrect Form or Technique

Learning the right way to exercise is essential to getting results. Form does matter, especially when doing any strength training exercise. Incorrect form or technique can set you up for potential injuries, pain, soreness, and frustration. To learn proper technique, there is no better place to start than with a personal trainer or coach. Even one session for basic tips and education can be helpful when it comes to learning proper movement patterns. Take the time to learn what good form looks and feels like, you’ll achieve incredible results ALL your life.
Setting Unrealistic Goals

So, what are your goals? Are they realistic for you? If you want to lose 25 pounds in a month or be the next Lance Armstrong with only 30 minutes of exercise a day, you might need to give your goals a REALITY check. It all comes down to being honest with yourself about your abilities, your commitment level, and your lifestyle. Set appropriate goals that start from where YOU are and progress at a reasonable rate to avoid frustration or burnout. Not sure how to create a goal that fits? Work with a coach or personal trainer to develop a custom-made goals for YOU.
Measuring the Wrong Results
Many people think their workout isn’t working because they don’t measure the right things. The scale is not a good place to measure your fitness accomplishments or track your progress as your body changes. Heres a great article on why the scale lies if you’re not quite ready to break up with it yet. Better ways to measure your fitness progress include tracking your heart rate at a given pace, measuring the distance you can cover in a certain amount of time, tracking the amount of weight you can lift, or even writing down how you feel — physically and mentally– at the end of each day. The many of the benefits of exercise are often subtle and not visible by looking into the mirror. Things such as cholesterol level, blood pressure, and the ease of daily life can be motivating to work towards if you monitor them. Choose to focus on a few specific measurable accomplishments when working towards improving your fitness. Be patient, work hard, and you’ll see improvements.
Have any of the above roadblocks prevented you from seeing fitness results? What strategies did you use to move past them and move onward towards your goals?
Looking for more on fitness myths and guidance when it comes to getting RESULTS? Check out these articles:
Armed with the tips above I am positive you will be able to do what you need to accomplish all your goals. It takes WORK to make your time in the gym COUNT, but remember: what doesnt kill you makes you…. STRONGER. I believe in YOU. Blast past roadblocks, GO FOR IT, and get the results YOU want!
Heres to you living stronger and being unstoppable. Till next time, keep smiling!
Caroline
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