Spread the LOVE. Happy Pride 2012!

2012 marks the 42nd anniversary of the San Francisco Pride Celebration and Parade. Thats  forty-two years of  fighting for visibility, dignity, and equality. With over 200 parade contingents, 300 exhibitors, and more than twenty community-run stages and venues, the San Francisco Pride Celebration and Parade is the largest gathering of LGBT people and allies in the nation. Living in San Francisco and being a part of such a vibrant and loving community , I feel proud of the progress we’ve made as a country, and look forward to even greater victories. I just wanted to take a moment to wish you all a Happy Pride week and to encourage you to celebrate who you are today and everyday 🙂

Something To Think: You get to choose whether to be the victim or the hero of your story.

Something To Play: Sweet Summer Mix. 


  1. Dog Days Are Over (Steve Pitron & Max Sanna Remix) / Florence + the Machine
  2. Don’t Wake Me Up / Chris Brown
  3. Feel So Maybe (Carly Rae Jepson vs Calvin Harris) / Jump Smokers
  4. Scream / Usher
  5. Ya Mamma (Push The Tempo) / Moguai Remix
  6. Timebomb / Kylie Minogue
  7. Heads Will Roll (Little Vampire Remix) / Yeah Yeah Yeahs
  8. Oh Timbaland / Timbaland
  9. Pressure (Alesso Remix) / Nadia Ali, Starkillers & Alex Kenji
  10. Cobrastyle / Teddybears featuring Mad Cobra
  11. Brave / Kelis
  12. Take On Me / Ah-ha
  13. All Night – Dont Stop / Janet Jackson

Something To Read:

  • List of Super Foods. Which do you make an effort to eat on a regular basis? Which foods are unfamiliar to you? These foods are foods are nutritious, delicious, and packed with POWER. add em to your shopping cart!

Something To Do: Stretch it OUT!

Take ten minutes at the end of your day or after your workouts this week to stretch. Stretching is one of the most undervalued components of fitness – yet one of the most important. It doesnt take long and provides incredible benefits for your mind and your muscles. Click here to read more about the health enhancing affects of flexibility training and my tips to help you create a life long stretching habit. The more flexible you are the better…. just take it from our friend Bruce Lee…

The best part about stretching? You can stretch anytime, anywhere — in your home, at work, or even when you’re traveling. To get you started, heres one of my all time favorite evening flexibility routines. 9 minutes of wind-down and relax your muscles moves. Isnt it funny how when you take the time out for yourself everything else seems to get better? Try it out and let me know what you think 🙂

 

Wishing you a beautiful week filled with health, happiness, and lots of stretching 😉 Let me know how I can support YOU in living fearlessly. Hope to see you soon. Till then, keep shining 🙂

Caroline

 

Summer Body Care Kit.

Summer time and the livin is easy…

Ah summer. The season of pool parties, backyard barbeques, vacation adventures, and in my town parkas. (Yes, San Francisco is foggy and FREEZING in the summer…. need me to come visit you? 😉 ).

It’s the hottest time of the year and a great time to enjoy being active and living well. Heres a collection of some of my favorite workouts, articles, playlists, and tips designed to help  you stay fit this summer.  Whether you’re at the lake, in the mountains, on the beach, or at the pool, if you practice body care, you’ll thrive ALL summer.

 

Caroline’s Summer Body Care Kit.

A checklist of tips to help you eat right, stay fit, and have a BLAST! 

Seasonal Fit Tips

Summer Six Pack Secrets. My no nonsense guide to feeling STRONG in your swimsuit.

All About the SUNSHINE Vitamin. What vitamin D can do for you and your body. 

INSTANT Energy. Live Fully Powered all season.

Fresh Air Fitness. Benefits of outdoor workouts and ideas for fresh air fitness fun!

 

Summer Fun/ Vacation Workouts

Summer Fitness Adventures. Over 50 ideas to inspire you to have FUN this summer. 

Travel Fitness Tips. Tips on how to work out while you vacation it

Take with you ANYWHERE Workout. Moves you can take with you on your next road trip

Too HOT to Trot Tabata Workout. A quick routine to squeeze in before summer vacation sightseeing.

Best of the Best. Caroline Jordan Fitness Workout Roundup. GO GET IT.

 

Eat Right

Summer Salad Survival Guide

Top 50 Superfoods to Fuel Your Summer

Think before you Drink! Conscious cocktail calories. 

Nuts over COCONUT. Is coconut water really good for you?

How to eat seasonally – great links to help you enjoy the most from the farmers market

Summer Hits. Playlists

Spicy Summer Spin Mix

Sunny Workout Playlist

THE RIDICULOUS MIX

POWER Jams. Great ideas for workout songs or backyard BBQ tunes!

Rockout Workout Playlist. Outdoor concert anyone?

There you go…. tons of links to help you make summer a sweaty and fit season of bliss.  Remember, fitness comes ALL forms and what works for one person might not be exactly right for someone else. It’s up to us to try what’s out there and live in a way that is authentically happy.  So tell me,  what does summer fitness mean to you? How will you enjoy staying active this summer? Leave a comment below with one way you will practice Summer Body Care. Together we can inspire each other to thrive and live our BEST life.

Here’s to a healthy, happy season of sun.

With Gratitude,

Caroline

Other Things To Check Out This Week:

A Change For Caroline.

Change is inevitable. Uncomfortable. Invigorating. Intimidating. Exciting. Necessary. Scary. Refreshing. Change is not always pleasant, but change is the only constant. Only when we change and grow, we’ll see a world we never know.

2012 has been a year of change for me. I have been tenaciously working towards my goals and everyday move closer in making my dreams a reality. It has been an exciting year full of growing and I look forward to what the future will bring. What I know for sure is that every change, no matter how challenging, works out to be rewarding in the end. And in my opinion, if it’s not rewarding…. well then it’s not the end.

This Tuesday will be my last night teaching at Club One Fitness Citigroup Center. The last 4 years have been wonderful and I’ve enjoyed every moment in working for a great company and connecting with incredible members. I will always champion and love the people I met through the club.  But it has come time in my life to create the space needed to grow my business into what I’d like it to become. To make some changes in the name of personal and professional growth. To live a fearless life so that I can inspire you in yours.

I’d like to thank you for being a loving community of support as I make this transition and continue to move forward towards my personal vision. Has 2012 brought any changes into your life? How can I support you in bravely moving forward? I’m here for you.

ONWARD AND UPWARD!

With love,

Caroline

I’d like to leave you with this simple and effective stretching video. Hopefully it will help you make a transition from a challenging place to a relaxing state of peace. It is a quick six minutes of solitude and rejuvenating flexibility work. Enjoy. Leave me a comment below and let me know if it helps ease you transition down from your day 🙂

Caroline’s “Too HOT to Trot” Tabata Workout.

Caroline’s “TOO HOT to TROT” Tabata Workout

Want to learn how to work smarter, not harder when it comes to accomplishing your fitness goals? Become a fan of high intensity interval training (H.I.T.T.).  Short burst, high intensity workouts provide quality training in minimal time for maximum results. One of the most popular high intensity interval training protocols is a method called Tabata. These 4 minute circuits are guaranteed to get you in great shape and leave you breathless. You may be thinking, “Four minutes…. thats IT?!”. But don’t write it off till you try it out. Trust me on this one,  less is MORE when you train smart. Are you ready to sweat? Here’s the scoop on Tabata training and a quick workout you can take with you anywhere for fast results. It’s a fun one…. and I hope it leaves you breathless 😉

What are Tabata Intervals?

Tabata’s is a form of High Intensity Interval Training. In the mid-90’s, Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo started experimenting with various exercise protocols to study their energy production systems in athletes. One protocol, now known as Tabata, produced major athletic performance improvements – increases in VO2Max, anaerobic threshold, fat loss and overall aerobic conditioning were all observed in repeated studies. Further research has shown the 4 minute Tabata protocol to be more effective than 60 minutes of endurance activity at improving anaerobic and aerobic capacity.

What are the benefits of Tabata training?

  • Increased aerobic capacity
  • Increased anaerobic capacity
  • Increased resting metabolic rate (RMR)
  • Improved athletic performance
  • Said to improve insulin levels which could help with type 2 diabetes

How do I do it? 

Tabata intervals are set time periods of work and rest: 20 seconds on, 10 seconds off, repeat 8 times for a total of 4 minutes. Tabatas can be performed anywhere and on any exercise. From swimming to spinning, lunges or burpees, Tabata training is convenient and doesn’t require a gym or fancy equipment. To perform the workout warm up properly for a minimum of 3-5 minutes. Then complete Tabata intervals (20/10 x 8: 4 minutes). You can add another exercise tabata circuit for a longer workout or simply stick to one 4 minute drill for a short, quality sweat.  Once you’re done, cool down, stretch, and enjoy the endorphin rush!

Things to Consider before you Tabata:

Tabata is considered an advanced form of training and should be treated as such. The goal is to challenge your body at a maximum effort – you should feel breathless and wiped at the end of each 4 minute circuit. It should be TOUGH! As with any type of high-intensity training, it’s best not to do interval workouts on consecutive days. Aim to alternate days and only perform interval training 2-3 times a week max to stay injury free and reap the most benefit.

First time interval training?

Don’t be intimidated, just ease your way into it. When trying out a workout for the first time its always a good idea to start out with less intervals or decrease the intensity. Try adding in 2 sets of tabatas at the beginning or end of your next cardio workout and build on from there, depending on how you feel. Then when you are comfortable add in more interval rounds and amp up the intensity. If you pace yourself and listen to your body you’ll improve your fitness gradually and injury free!

Caroline’s “Too Hot To Trot” Tabata Workout!

There are a LOT of ways you can personalize this workout to meet your needs. After the warm-up, choose to do one tabata for a short workout or mix and match with the other exercises included below for a longer sweat sesh. Customize the routine to fit your schedule and fitness level. Have fun, move well, and enjoy TABATA!

Warm Up (10-12 minutes)

An extended warm-up is always a good idea when getting ready for a Tabata workout. The warm-up not only helps prevent injuries, it allows you to push at a higher intensity when the time comes for 20 seconds ON.

  • 50 jumping jacks
  • 25 mountain climbers. Plank position, crossing opposite knee to elbow
  • 20 walking lunges
  • One minute of high knees
  • Repeat entire warm-up twice before beginning tabatas.

Exercise 1: Lower Body/Cardio. Side to Side Squat

Level 1. Perform side-to-side squats. Step left foot out to left, slightly wider than hip width and squat. Stand up from squat and bring left foot back next to right. Repeat the squat on the right. Continue on alternating for 20 seconds.

Level 2. Add hop between squats as you switch legs.

Level 3. Touch floor during squat, and add hop between squats as you switch legs

Exercise 2: Upper Body. PUSH UP.

Level 1. Do push-ups on knees.

Level 2. Do push-ups on toes. Between each push-up, perform a “jack” by jumping feet out and in.

Level 3: Do continuous push-ups on toes.

There are many different levels of the push-up. Click here for all the details on each one and to make sure you are performing yours with good form!

Exercise 3: Lower Body / Cardio. Alternating Lunges

Level 1. Alternating Lunge left and right for 20 seconds

Level 2. Perform one set of alternating lunges left and right. Then perform one plyometric lunge. Repeat.

Level 3. Plyometric jump lunges. Lunge down and explode body up in the air to switch sides.

Exercise 4: Core. Cross Fit Situps

Level 1. With soles of the feet together and knees apart, perform a crunch

Level 2. Same leg position perform a full sit-up

Level 3. Same leg position, perform the full sit-up for speed and QUALITY.

For a sample video of what this looks like, click HERE. 

Exercise 5: Total Body Burpee

Level 1. Hands to the floor. Step legs out to plank and back up to stand

Level 2. Hands to floor. Hop legs out to plank. Perform one push-up. Step or hop back in.

Level 3. Chest to the floor, body on the ground, hands by side of the chest. Quickly hop the legs between the feet and hop. Repeat.

Watch this video to see the burpee done WELL and for helpful form tips.

Once you have completed your workout, be sure to take 5-10 minutes to cool your body down, stretch, and hydrate. After all those burpees, this video might be a good choice:


The above workout can and should be modified to meet your specific needs. As always, HONOR your body and injuries. While I am a certified fitness professional, its always a good idea to check with your doctor before making any fitness and nutrition changes.

Copyright Caroline Jordan Fitness

Are tabata intervals part of your fitness routine? What is your favorite exercise to use for eight rounds of 20 seconds ON? Leave a comment below with your #1 favorite move to use  for Tabata training. I love sharing new ideas for workouts with you, together we can get STRONGER!

Have a great week and let me know how I can support YOU in all your fitness and life goals. Looking forward to seeing you soon. Till next time… keep shining 🙂

Caroline

Other Things To Check Out This Week: