27 Golden Truths

Being alive means experiencing life at its most exciting, scary, frustrating, joyous, mindblowing, heartwrenching highs, lows, and in-betweens. This past Thursday, September 27th I celebrated twenty-seven years of life. It was the most beautiful birthday filled with friends, family, and experiences I will remember for a lifetime. I feel blessed and am incredibly grateful for all the joy in my life.

 

My mother and I celebrating my Golden Birthday September 27 2012.

For me, Birthdays are a time for reflection, celebration, and a whole lot of French macarons. Looking back on the past twenty seven years, I started thinking about the things I know to be true in life thus far. Things I know and trust even if I havent articulated them yet. Things that keep me going even when the ride gets hard. Things that I know to be true without a doubt.

I wanted to share 27 Golden Truths that I’ve learned thus far. Life is a wild ride, it’s been a great journey and Im looking forward to learning more 🙂

27 Golden Truths

1. There is much I don’t know or understand and probably never will. And thats ok.

2. I can change my life at ANY time and any age. I can even run a marathon at 100. As can you.
3. For better answers, we need to ask better questions.
4. A set of chiseld abs means nothing if you have an ugly heart.
5. Nature impacts like nothing else can. Majestic. Breathtaking. Spirtual. Healing. Destructive. Unfathomably mysterious. Watching a sunset or sunrise, running to the Golden Gate Bridge, walking by the Bay are some of the times I am most connected to the world and my soul.
6. Life is infinitely better with a daily gratitude practice. The happiest people don’t have the best of everything, they just make the best of what they have.
7. No matter what happens I will be.okay. More than okay actually 🙂
8. Happiness is a form of courage.
9. When you feel good about yourself on the inside, youll project the same healthy energy outward. You won’t have to worry about how you look. Your body will naturally radiate health and fitness.  Wellbeing is an inside – out process.
10. If being healthy is stressing you out you’re doing it wrong.
11. That everything is better in color.

12. Vision and passion can conquer ANY obstacle. You will never know your limits till you push yourself to them. Make your determination bigger than your excuses.
13. Random acts of kindess make the world a better place and people, nicer. Everyone should do at least one a day. Smile, hug, make eye contact, drop coins in the meter. Endless ways to do good.
14. Miracles happen. I don’t know how, but the most mind blowing miracles happen on Earth every day.
15. Fear & comparison are the thieves of joy. The Darth Vader of happiness.  Inescapable.  But surmountable. Always.
16. My mind is my second most powerful ally. And worst enemy. The only thing more powerful, is my heart.
17. Its all about perspective. Change the way you look at things and the things you look at change. 
18. Humans are ridiculously resilient and adaptable. Survivors. Thrivers. Amazing.
19. You can only grow if you are willing to feel uncomfortable and awkward. When you try something new.

20. In the end, it’s not about the awards you got, the money you made, the things you bought. It’s about the EXPERIENCES you had. The lives you touched. The smiles you shared. How you made someone feel. Whether you followed your heart and dreams. Lived authentically.
21. A life lived true to your values is freakin’ hard and you’ll fall off and compromise more than once. But in the end, it’s having walked the path with heart that matters most.
22.  If it’s important to you you’ll find a way. If not you’ll find an excuse.
23. Success is a decision, not something that happens to you.
24. If life hands you lemons – then you should go to lululemon.

25. That its your life and if you dont live it… no one else will.
26. Sometimes you need to go slow to go fast.
27. Positive thoughts attract positive results and I am positive about that.

In a world where life happens while you’re busy planning it, where things turn on a dime and nothing is ever certain except change, what do you know to be true without a doubt?

What do YOU know to be true? Please share, thank you!

Thank you for celebrating twenty seven years with me. Looking forward to whats to come on this journey!

 

With love and gratitude,

 

Caroline

 

Other Things To Check Out This Week:

“Ride, Support, Inspire.” The Tour De Pink!

 

As many of you know, I occasionally train at a studio called M2 Revolution in San Francisco. This studio is a unique indoor cycling facility in downtown San Francisco. Opening its doors in 2006, M2 was the first training center in the city to provide power-based cycling training based on sound training principles for improved fitness and performance. Riders of all abilities train at M2, and range from Cat. 1-4 competitive cyclists and triathletes, to weekend riders and general fitness enthusiasts. The common thread shared by these diverse abilities is an interest in getting maximum return for training time investment – to measurably improve one’s fitness. Michael McCormack (M2) is the founder and owner, and a former professional Ironman Champion and pioneer in performance training methodology. M2’s training expertise and program has been sought out by pro champions, and his classes have been enjoyed by thousands.

By working out at the studio I have met incredibly inspirational athletes and people. I feel lucky to share the space with them and am always looking for an opportunity to connect and make new fitness friends. Recently I met a cyclist named Cathy who shared her story and her commitment riding for not just one, but TWO cycling fundraisers to benefit the  fight against breast Cancer with the Young Survival Coalition’s (YSC) and the Tour De Pink. Cathy plans on riding a total of 425 miles to support women with breast cancer. It’s a huge challenge and I want to help her in her efforts in anyway I can.

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

Because of people like Cathy and events like the Tour De Pink billions of dollars have been raised for research and we are starting to win the war against breast cancer. “The progress we have made over the last 20 years has changed the face of the disease for American women,” says Freya Schnabel, MD, director of breast surgery at NYU Langone Medical Center. “We can find it earlier, treat it more effectively, reduce recurrence, and enhance survival.”

Below is Cathy’s fundraising letter detailing her efforts and events. I believe in making a difference. Please join me in donating to the Young Survival Coalition and the Tour de Pink.

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

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

Caroline

 

“Dear Friends and Family,

 

I’ve made an exciting commitment to participate in BOTH the Young Survival Coalition’s (YSC) East Coast and West Coast Tour de Pink (TdP) rides. I will ride a total of 425 miles to support women with breast cancer. It’s a huge challenge, but I know that I can do it with your support!

To ride in both, I must raise a minimum of $5000. While that is a lot of money, I believe we can do it! I need your help!

The East Coast ride is September 28-30, 2012 from Philadelphia to Washington, DC and the West Coast ride is October 12-14, 2012 from Thousand Oaks, CA to Foothill Ranch, CA.

I made the decision to do the east coast and west coast rides, in part because cancer has profoundly affected my life this past year. I desperately want to do something concrete to support women with this horrible disease. I think that everyone, sadly, knows someone, friend and/or family, who has been diagnosed with breast cancer. The co-founder of the TdP has battled her fifth occurrence of cancer this year, since her initial diagnosis 12 years ago. She is my friend, an inspiration and a warrior. I want to honor her and the ride and organization she helped start. I am also riding in support of my friends fighting for their lives with grace, dignity and hope. I’ll ride for your friends and family, too!

Please help: http://www.ysctourdepink.org/goto/C.Johnson

The money I raise will go to support the YSC, the premier non-profit organization dedicated to providing support and education to young women affected by breast cancer. With the motto “Ride. Support. Inspire,” the YSC Tour de Pink is much more than just a ride; it’s a chance to honor survivors, raise awareness and support important programs for young women with breast cancer. Your contribution will fund support and education programs, help support YSC’s mission to ensure no young woman faces breast cancer alone and raise awareness that young women can and do get breast cancer.

Fortunately, I am healthy right now and am grateful every day. Many of my friends and acquaintances are not. I want to celebrate my health and do my part to help others who are not so fortunate.

These are small rides—about 200 cyclists and every dollar counts. This is an incredible opportunity to support young women with breast cancer—your tax-deductible donation will make a difference. No donation is too big, nor too small. Every dollar helps. Please open your generous hearts and wallets and join me on this worthy journey.

You can make a secure online donation to my fundraising campaign right here by opening the link to my page and then clicking on the “Donate Now” button. 

http://www.ysctourdepink.org/goto/C.Johnson

 

Please donate today!

Thank you in advance for your support and generosity. It means the world to me.

 

Gratefully,

Cathy

“Strength does not come from physical capacity. It comes from an indomitable will.”

 

Mahatma Gandhi”

Stand Up For Office Health. Caroline’s tips on working world health.

Can I work out in this outfit? When theres a will theres a way…

Stand Up For Office Health. Caroline’s tips on working world Wellness. 

Perfect posture or not, putting in too much time in the office chair is dangerous. But these days many of us are pulling crazy hours at work and our health is paying for it. Is it really possible to stay fit when your workday starts early, ends late, and you’re squeezing family time and other priorities in around the edges?

IT IS. Getting and staying fit requires a lot less time than most people think. Even a few 5- to 15-minute activity sessions into each work day can make a huge difference in your energy, mood and fitness. The secret lies in using every possible opportunity to move, stretch and strengthen. And the longer your workdays, the more crucial it becomes to squeeze in breaks for movement.  Even the little breaks you take will pay you back in terms of increased productivity, energy, and positivity even if that break only lasts a few minutes.

Here’s how your entire body takes a beating from the office chair and what you can do about it. Take a stand for your health and make your working world support your wellbeing success.

 

Desk Effects. How Sitting hurts you. 

Neck: As you sit (especially if you hunch forward to read, or turn your head at an angle as you look at a computer screen or reference materials), your neck, shoulder and upper-back muscles get tense and tight. This can cause everything from headaches to neck pain and shoulder discomfort. Over time, microscopic tears and scar tissue can form in these muscles, restricting blood flow to the back of your head and causing chronic tension headaches.

Lower back: Sitting puts up to twice the pressure on your spine and lower back than standing does. This tightens your lower-back muscles. And that happens even if you sit with good posture. Your spine should resemble an S shape, but slouching forward as you work at a computer usually brings it into more of a C shape. This puts even more pressure on your lower back and spine, raising your risk for disc herniation, degenerative bone spurs and more, all of which can cause shooting, tingling pain in your limbs and buttocks.

Legs: The pressure created by having your buttocks and thighs against the seat for hours on end disrupts the blood flow to and from your lower extremities. Not only does this create that “my legs and feet are asleep” sensation, but it also can trigger potentially deadly blood clots to form and slowly starve your leg muscles and joints. Your body is a lot like a sponge, when you squeeze a sponge, old water flows out. When you stop squeezing, new water flows in. If you stop squeezing, old water stays put. In the same way, muscles, ligaments, tendons and cartilage act like sponges, so sitting in one spot for too long may reduce blood flow and nutrition to them.

The antidote to the desk effects? Take a break every 20 to 30 minutes, even if all you do is stand up, stretch, march in place and then sit back down. Here are my quick fix movement breaks to beat office aches, boost energy, keep active at work, and fight back against the dangerous effects of the desk.

 

Caroline’s Quick Fix Stretch Break: Simple exercises to beat the Office Aches

Counteract poor posture and office-chair fatigue by performing these simple office stretches. Do them on an hourly basis, or whenever your body needs a break.

1. Sit tall, bringing your bellybutton toward your spine. This will strengthen your abdominal muscles, which will help you sit with proper posture. Try to sit this way all day long.

2. Pull your shoulders up, back and down. This will strengthen your upper back, counteracting that forward slump and prevent headache and neck tension that comes from working at the computer. When you do this, pretend you’re holding an orange between your shoulder blades and that you’re trying to squeeze juice out of the orange. Hold for a count of five, release and repeat 10 times.

3. Grab one knee, pull it to your chest, and hold 20 seconds. Repeat with the other knee. This will help to release tension in your lower back.

4. Stretch your neck, which can get tight, especially if you allow it to jut forward as you work at the computer. Bring your right ear toward your right shoulder. Hold 20 seconds, then repeat on the left. Rotate side to side, too. Finish by resting your head on the back of your office chair for 20 seconds to stretch the front of your neck.

5. Stand in your office doorway. Place your hands on the frame at shoulder height. Lean through the doorway to stretch the front of your shoulders. Hold 20 seconds. This stretches your chest and shoulders, both of which tend to tighten up from lots of sitting.

You might also want to consider adopting an intermittent strength-training routine that you can do over the course of your work day, turning out a series of different body-weight exercises whenever you have a one- or two-minute break. Or, you can schedule two 10-minute activity breaks into your day, taking advantage of those low-energy moments when you tend to get distracted and lose steam (or feel tempted to hit the vending machines).

Here are my suggestions for exercises you can do at the office. They build strength without getting you too sweaty, and can be done all at one time or divided into single-exercise intervals.

Caroline’s Quick Fix Strength Break: Simple Exercises to Boost Office Energy. 

Chair pose: This move helps to reverse the forward slump that’s so common with desk sitting. It also works your core, lower and upper back, hamstrings, and glutes. Stand with your feet 6 inches apart. Bend your knees slightly and push your rear backward, as if you were sitting back into a chair. Lift your arms overhead as high as possible. Keep your body weight over your heels. Hold for 30 seconds.

Seated Side Core with Back Stretch. Sitting tall on your desk chair, reach one arm above your head to the side. Pull arm back towards torso and crunch. Repeat 12 times on one side then switch to the other side. Once you have gone through a single set on both sides, lace fingers in front of you and round the spine to stretch through your back and shoulders. 2-3 sets of 12-16 reps.

Office Lunge. Standing tall step one leg behind you and bring front leg to 90 degree angle watching that knee stays behind the toe. Bring legs back together and repeat with the other leg. Challenge yourself by adding a torso rotation or raising arms above your head as you lunge. Or work your balance by doing the lunges on one leg and adding a knee raise. 12-20 reps per leg for 2-3 sets.

Abs on a Chair. Sit on the edge of the chair, holding on with hands, sitting up, knees bent at 90 degree angle. Controlling the movement with the abs, lean back, straighten legs, and return to start position. Intensity option: Try not to use hands to pull you up. Do 12-20 for 2-3 sets.

Chair Touch Squat. While sitting, lift up until your hips are just hovering over the chair, arms out for balance.  Hold for 2-3 seconds, stand all the way up and repeat. Add single/double arm shoulder roll. Add knee raise. Add twist. Or try the squat with one leg for more challenge. 2-3 sets of 12-20 reps.

Warrior pose: Stand and step forward into a lunge, sinking down until your forward thigh is parallel to the floor. Raise your arms overhead. Reach back through your rear heel and forward through your front knee. Hold 30 seconds. Follow up with some other favorite yoga poses.

Desk Pushup: Stand a yard or more away from your desk, with your feet together. Place your palms on the edge of the desk a shoulder’s width apart. Lower your chest to the edge of the desk, and push back up. Remember to exhale on the way up. Do 20 times.

Chair Bicycle Crunch. Sit on the edge of the chair and lean your torso backwards until you feel your abs engage. Extend your legs and slowly bicycle one leg at a time for 30 seconds. Rest and repeat – just as easy as riding a bike!

Can’t find even five minutes for fitness during your hectic day? Try a healthy version of multitasking:

Caroline’s Quick Fix Movement Breaks:Simple Exercises to Keep Active at Work. 

While on the phone:

  • Use a hands-free headset so you can stand and move around as you talk.
  • Step up and down on a stair or step stool.
  • Do a wall sit.
  • Stretch your calves, quads, wrists, neck, any body part that needs a little blood flow.

At the copier:

  • Do shoulder-blade pulls. These will strengthen your upper back and combat the forward slump that comes from working at a desk. Straighten your back with your head up, inhale and pull your shoulder blades together, holding to the count of five. Release and exhale, and repeat 12 times. Do three or four sets.
  • Practice optimal posture. Stand as straight as you can, lift your head, drop your shoulders downward and pull your bellybutton in toward your spine. Breathing deeply, maintain this at-attention posture until your copy job is complete.
  • Do calf raises. Place your hands on the copier for balance. Lift one foot off the floor. Rise onto the ball of your standing foot. Hold for a count of five. Lower and repeat 15 times. Then switch legs.
  • Do “ballerina butt lifts”. Standing with your heels together toes apart, lift one leg behind you 20 times with good posture. Switch legs and repeat engaging your glutes.

During a meeting:

  • While seated, focus on drawing in the deep abdominals as if you’re zipping into tight pants. This strengthens the transverse abdominus, an important muscle that helps support your back and reduces your vulnerability to backaches.
  • Stretch your forearms. This helps to counteract the tightness that comes from typing and mousing. Hold your right arm in front of you, your hand flexed as if you were telling someone to “talk to the hand.” Use your left hand to gently pull back on your fingertips. Hold for 30 seconds. Release and repeat, this time with your fingers facing down to stretch the top of your forearm. Then repeat with the other arm.

While working at your desk:

  • Place a small-to-medium ball (roughly the size of a kid’s soccer ball) between your knees and squeeze. Hold five to seven seconds, release slightly (without dropping the ball), and repeat until muscles are fatigued.
  • Once or twice a day, swap your desk chair for a fitness ball. Build your ball-perching time from 10 minutes to an hour. The ball will force you to sit with proper posture as well as give you a mild core workout as you shift around to stay balanced. You can also use the ball to stretch and strengthen your body. Periodically relax your back over the ball and rest your arms out to the sides to stretch your chest, which gets tight from typing and
    desk work.
  • Do chair curls. To strengthen your hamstrings, sit on the edge of a rolling chair. Extend your legs, but keep your feet flat on the floor. Then slowly bend your legs as you pull the chair in. Roll the chair backward again and repeat 10 to 15 times.

Finding ways to work fitness into your workday is as beneficial for your productivity as it is for you. On the days you can manage to hit the gym, you may not need all these bite-size exercise breaks as urgently. But on the days when making space for a full-size serving of fitness is all but impossible, these mini-workouts are both your body’s best defense and your schedule’s best friend.

Take a stand for your health and make movement your working world habit. Don’t worry about what other coworkers might think and don’t buy into the idea that you’re too busy.  You control your work-life health and can create an environment that is supportive of your wellness goals (not to mention inspire others to move more at work!).  Take charge and cultivate more energy by moving more during your work days – fuel your life with health both in the office and out!

Does your work support your health and wellness goals? How do you stay active at the office? Leave your thoughts and suggestions as a comment below, together we can work towards building awareness and creating a corporate culture of health!

Hope these tips help you feel your best in your working world. Thanks for being a part of my community of health! Looking forward to seeing you soon… till next time, keep shining!

 

Caroline

Other Things To Check Out This Week: 

Top Ten Tips For Healthy Happy Weight

As a Health Coach there are two questions I get asked most often:

1. Whats the secret to 6 pack abs?  I’ve answered this inquiry in THIS POST.

and

2. Whats the best way to find a happy, healthy weight for me?

Everyone deserves to find a healthy weight that feels great. Thanks to Health Castle’s nutrition experts, here are nutritionist’s Top Ten Tips for Healthy Weight maintaince.

Healthy, Happy Weight Balance

Tip 1: Find out how many calories you need

BMR (Basal Metabolic Rate) / BMR [kcal]

Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

If you wish to lose weight, your target = BMR – 500 kcal

For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 – 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Tool: Use Health Castle’s online Calories Calculator to calculate how many calories you need every day. Balance calories in with calories out and you’ll find your happy weight!

Tip 2: Eat at least 5 servings of fruits and vegetables per day

Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill you up, are low in calories, and help keep you feeling fabulous. Pack your diet full of produce power and fuel your body with food that feels good.

Tip 3: Watch for Portion Size

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! Portion sizes can be deceiving and prevent you from your weight goals. Watch your sizes: use this portion size guide to keep your daily calories in check and avoid overdoing it. 

Tip 4: Do not Skip Meals

Eating small frequent meals helps to balance your calorie intake throughout the day and keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 – 6 smaller meals throughout the day to keep your body fueled with energy.

Tip 5: Go for wholesome fresh foods

Purchase fresh foods and avoid highly processed foods. Highly processed foods are a real culprit of obesity, not meat or carbs. HPFs and fast foods are often higher in sodium and fat content. You can easily lose weight by packing a home-cooked lunch for work instead of eating out and incorporating more wholesome fresh foods in your diet.

Tip 6: Don’t be overly-restrictive

Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch  the frequency and the quantity. Having a small treat in moderation can be rewarding and keep you on track with your weight loss goals. Cutting too much of your favorite treats can lead to a binge or make you feel deprived.

Tip 7: Understand Food Claims and Labels

A product labeled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging and know what you are eating!! Malidextrose? I think not…

Read more: Understanding Food Labelings

Tip 8: Watch for the sugary drinks

Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking mostly water in a day. In addition to providing hydration to your body, it will also help you feel full. Many drinks, like milkshakes and cocktails, can be full of calories, some with as many as 1,000 in ONE drink!

Read more: Think Before You Drink. Conscious Cocktail Calories. 

Tip 9: Keep a food journal

Keeping a food journal helps you pin point your eating patterns and will enable you to easily modify it. If possible, have your nutritionist or health coach review your journal and help you make nutrition goals tailored to your needs. Click here to read my tips on keeping a food journal. 

Tip 10: Exercise, period

Most authorities recommend 30 – 60 minutes of physical activity a day to stay healthy. Its also important to try adding weight-bearing exercises at least 2 times a week. Strength Training will boost your metabolism and will help burn extra calories even while you’re at rest. Click here to read all the weight loss benefits of lifting weights. 

 

Simple and powerful, follow these basic tips and your weight will balance at a happy, healthy place for you. Whats your top tip for maintaining a healthy weight? Leave your weight words of wisdom as a comment below, excited to hear how you stay balanced and well.

Have a wonderful week and keep shining bright!

With Gratitude,

Caroline

Other Things To Check Out This Week:

“Get Fit Fast” Fall Workout

It’s the beginning of Fall and your schedule is busier then hell. You’re working long hours, traveling lots, and juggling 10 million responsibilities at once. You have no time for a workout, right?

Got 20 minutes?

For those of you who workout with me in San Francisco you know, it doesn’t take a lot to see major muscle results. By learning how to work out smarter you can squeeze fitness into even the busiest fall schedule and stay on track with your health goals. This workout is inspired by my Body Precision group fitness classes at EQUINOX Pine Street. Its a series of functional, body weight exercises at an intense pace to help you build muscle and burn calories in under 20 minutes. This versatile workout requires no equipment and only a few feet of space, so your makeshift gym can be a hotel room, a park, or even the beach. The best time to prioritize your health and feeling your best is RIGHT NOW. The more whole and healthy you are the more FULLY you can enjoy your life this Fall. Below is my “Get Fit Fast” Fall Workout to help you make time for exercise and make it through the season feeling your best.

Caroline’s “Get Fit Fast” Fall Workout.

6 exercise moves:

 Move #1: Jump Squat. Stand with your feet wider than hip-width apart, toes pointed slightly out. Keeping your chest upright and core tight, bend your knees and sit your hips back, extending your arms straight in front of you at shoulder height. Press through your heels to jump as high as you can off the ground, swinging your arms behind you  That’s one rep. Land softly and immediately lower into your next squat.

Move #2: Crossfit Situp. Lie faceup on the floor with a folded towel under your lower back, soles of your feet together knees open to the sides, and arms overhead on the floor. Brace your core and sit up, reaching your fingers toward or past your toes. Slowly return to start.

Move #3: Burpee. Bend your knees to place your hands on the floor underneath your shoulders. Jump both feet behind you, bending your elbows to lower your body to the floor. Quickly reverse the motion, then jump straight up and clap your hands overhead.

Move #4: Triceps Dip. Sit on the edge of a bench or chair and place your palms facedown next to your thighs, fingers gripping the edge. Place your feet on the floor in front of you, knees bent. Keeping your arms straight, scoot forward until your hips and butt are in front of the seat. Bend your elbows and lower your hips until your upper arms are parallel to the floor. Push back to start.

Move #5: Lunge Hop. Step your right foot forward and bend both knees to 90 degrees, keeping your chest upright and core tight. Bend your elbows to 90 degrees, raising your left fist toward the ceiling and lowering your right fist toward the floor. Jump as high as you can, switching your arm and leg positions in midair and landing in another lunge. Continue quickly alternating.

Move #6: Pushup. Place your hands shoulder-width apart on the floor and extend your legs behind you. Your body should form a straight line from head to heels (a). Lower your body until your chest touches the floor, keeping your elbows close to your sides (b). Push back to start, fully extending your arms.

Four Different Workout Routines:

Workout One: Count the Time. Do 10 reps of each exercise, moving from one to the next without resting. Complete as many rounds as possible in 15 minutes. Exercise order: Squat hop, Situp, Burpee, Triceps Dip, Lunge Hop, Pushup.

Workout Two: Countdown. Complete 60 reps of the first move, 50 of the second, 40 of the third, and so on, until you’ve worked down to 10 reps of the last exercise. Exercise order: Situp, Squat hop, Pushup, Lunge Hop, Triceps Dip, Burpee.

Workout Three: Go For Rounds. Do 12 reps of each exercise, moving from one to the next without rest. Complete five rounds and note how long it takes you to finish. Aim to do the workout faster next time. Exercise Order: Burpee, Triceps Dip, Lunge Hop, Situp, Pushup, Squat Hop.

Workout Four: Work the Reps Complete as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the entire sequence two more times. Keep track of your total rep count (e.g., if you finish 20 lunge hops, start counting pushups at 21). Try to beat your grand total next time. Exercise Order: Lunge hop, Pushup, Situp, Burpee, Squat Hop, Triceps Dip.

Looking for other quick, effective workouts to make your workout time count? Check out these posts:

 

 

Whats one way you will make time for fitness this Fall? Leave your #1 on-the-go exercise tip as a comment below. Together we can inspire each other to be healthier.

Hope you enjoy the workout above and have a strong start to a fabulous fall season! See you soon… till next time, keep shining 🙂

Caroline

Other Things to Check Out This Week:

Happy Labor Day Weekend!

Labor Day is all about parties: pool parties, neighborhood parties, parties at the park, and NOOOO labor! Its a great time to enjoy some sunshine and rest up before the fall season starts. Here are a few fun things to do during your day off – enjoy and get ready for an incredible Fall!

Something to Watch:

Quick 2 minute inspirational video from Professional Surfer Bethany Hamilton on “Being Your Authentic Self.” Bethany Hamilton has inspired millions with her triumphant story, in this video she briefly touches on the challenges of being true to oneself.

Something To Read: 

My top tips on how to celebrate Labor Day in a healthy way. Strategies for heathy socializing, staying fit, and a festive peach salad recipe! Click here to read “Happy Healthy Labor Day”.

Something To Do:

Caroline’s Crazy Cardio Mix: free 30 minute interval workout challenge. This workout was designed with a treadmill in mind, but if you’re using a spin bike or elliptical use the incline as guidelines of how to increase each minute for the rolling hills, and for sprinting, make sure to use the resistance to push you. Click here to get the full workout and get your sweat on! 

Something To Think:

“You will never be like the “Little Engine that could” if you sit around on your caboose”

“A moment of gratitude makes a difference in your attitude”

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending”

 

Wishing you a happy, healthy, Labor Day holiday!

With Gratitude,

Caroline