Healthy Car Tips. DRIVE Fit and Travel Happy

Fast food, munchies, and hours of sedentary time in the car are synonymous with the end-of-summer road trip, but like every aspect of life, there is a healthy way to travel! Remember these tips, and enjoy your road trip without reaching for a stale bag of chips from a gas station or feeling gross when you get to your destination. 

Workout Before You Head Out. If I know Im going to be on the road for hours, I make time for movement before I get behind the wheel. Even if its only 20 minutes, a little bit goes a long way and helps me maintain my energy (and sanity) for a long day of driving.The easiest way is to fit in a quick workout before you leave your hotel or home in the morning. That way you get a little bit of focused movement in no matter what the day (or traffic!) has in store for you. I subscribe to several great YouTube channels to make it easy to find a good workout video. One routine or a few put together and Im filled with energy for a day behind the wheel. The videos below are some good options for pre-driving fitness. Turn on your butt, legs, core, and heart and you’ll feel ready to drive in health.

Ten Minute Total Body Workout

Morning Stretching Series for Energy

Workout From Home. 15 minute routine

Stretch At Rest Stops AND once you get to your final destination. A little bit of stretching goes a long way. Use every opportunity you can to move your body and eliminate pain from long hours of sitting. At every bathroom rest stop, work through a few simple total body movements – one stretch is better than none and will go a long way in helping your body feel better. Here are a few of my favorite quick, easy road trip stretches to do.

After Travel Stretching Routine. You can use this video once you reach your destination to come down from a long day of traveling. These exercises are relaxing, restorative, and perfect after a road trip or right before bed.

Plan Strategic Pit Stops. Do a little research before you start your trip. Are there good spots to stop and take a scenic walk or stretch your legs? Any healthy restaurants along the drive? How about yoga studios for a quick refreshing flow or grocery stores to stock up on healthy snacks so you don’t hit up the drive through? A little bit of planning goes a long way and can make your rest stops a powerful make or break healthy choice. The last time I drove from SF to Santa Barbara I asked friends for suggestions on active and nutritious stops. I got more than enough ideas and ended up stopping for both workouts AND healthy bites to eat on my road trip. It made a HUGE difference in how I felt after the long drive and gave me something to look forward to while I was on the road. I even got into an olympic distance pool in Paso Robles…. it made the 6 hour drive MUCH more enjoyable.

Pack Healthy Snacks. This is the easiest solution to the “road trip food problem.” It means you are in control of the food available to you. Pack a cooler with healthy choices before you head out. Whole fresh fruit, trail mix, beef jerky, kale chips, ZICO coconut water, Clearly Kombucha,  and KIND or Lara bars are easy to pack and great snacks to keep you fueled for long driving days. Heres a photo of my last road trip healthy green smoothie (kale, spinach, apple, protein powder, and almond milk) behind the wheel.

10341823_10102859586243073_7261297439259705149_n

Break out the Yoga Tune Up Balls. Cars were not made for amazing posture. Thats why when you stand up after a long drive you feel achy all over. The muscles get tight and stiff from hours of sitting which can create pain that can potentially distract from the fun when you reach your destination. But theres one small thing you can do to make driving feel much better for you. Yoga Tune Up Balls. These little rubber self-massage  tools are the perfect driving companion to prevent muscular tension. Simply set the balls against the car chair and your lower back, your hamstrings, or against your butt cheeks and let the sustained compression work massage magic on your muscles while driving. Then when you stop at your home or hotel, break out the balls for a more comprehensive total body massage to work out all the kinks from long traveling days. Simple to use and easy to pack, the Yoga Tune Up balls are a free massage therapist you never want to leave home without. Heres a quick video detailing how to use them to ease driving pain. As always,  practice CAUTION while driving!

I honestly can’t rave about Yoga Tune Up Balls enough – Im a HUGE believer in the power of self massage and my home is filled to the brim with several sets of Yoga Tune Up equipment! Buy yours now on amazon – so you can join me in keeping your body feeling good long term.

 

Last but not least, Don’t Detour from being good to YOU. Whats most important is that if you fall off road on your healthy living goals, don’t beat yourself up about it. Giving up on your goal because of one setback is like slashing your other three tires because you got one flat. Drop the guilt and make the next best choice. Pick up where you left off on the journey of being good to yourself and living a healthy, happy life.

On your next road trip or drive to work, challenge yourself to explore new healthy habits. You’ll feel good on the drive and arrive to your destination with energy to thrive 🙂

How do you stay fit and active while you are on the road? Leave your top road trip wellness tip as a comment below. And as always, If you liked this post, please share it with your friends on Facebooktwitter, or email. More great content is headed your way every week to help you live a happy, healthy life! 

With Gratitude,

Caroline

Other things to check out this week:

 

Take a Moment to HELP Caroline Jordan Fitness Win SF Racked’s “Hottest Trainer 2014”!

548488_10102344131398713_1315924223_n
It is with great excitement that I share that Caroline Jordan Fitness has been nominated for Racked SF‘s #HottestTrainer2014I feel so grateful to have been nominated and honored to be included in this year’s competition with other purposeful, positive, and incredible San Francisco fitness professionals. 
What is the “Hottest Trainer” competition? Developed by the Racked website, the “hottest trainer” competition is a way to acknowledge and celebrate fitness and wellness professionals within each city. They collect 16 contestants from gyms, indoor cycling studios, bootcamps, Pilates studios all over the area, split them into groups, and choose a winner based off reader votes. Only one contestant is crowned the ultimate champion and announced the reader favorite. In addition to the Racked SF announcement post, the winner is also included in Racked National’s roundup of the Hottest Trainers in America (cool!). 
Everyone in this years San Francisco “Hottest Trainer” Competition is incredibly talented and unique, I loved reading all of the contestant bios and checking out their hot photos (talk about fitspiration!).  You can read my “hottest trainer” profile page here and learn more about my background, fun facts, and my tips for visiting a new fitness class. http://sf.racked.com/archives/2014/08/15/hottest-trainer-caroline-jordan.php Of course gave some special love to my fitness family lululemon athletica Union Square – Grant Avenue and my philanthropy Hackcancer and Anjou Ahlborn our winning Woman of the Year candidate. 

If you want to help Caroline Jordan Fitness be crowned as “San Francisco’s Hottest Trainer” heres what you can do:

  1. Visit this link
  2. Cast your vote. The women’s poll will be open for voting between Friday, August 22 at noon until Sunday, August 24 at noon.
  3. Share the love and post on social media! Anything works: Twitter/Facebook/Instagram/etc. Use the #HottestTrainer2014 hashtag, so i can thank you for the support <3 
  4. Send Positive energy out into the universe!
On Monday, August 25 at noon, the top man and woman will face each other in the final poll. It will close at noon on Wednesday, August 27. If I make it to the top two, Ill be sure to ask one more time for your online vote and support.
No matter the outcome from the competition,  I honestly think we are all winners because we support others in getting happy, healthy, and fit. I’m grateful to be included in the contest and honored to work alongside such unique, inspiring, and passionate fitness pros!
As always, please feel free to share this post with your friends on Facebooktwitter, or email. More great content is headed your way every week to help you live a happy, healthy life! 
With love and gratitude,
Caroline
Other Things To Check Out This Week:

Taste of Summer. Swimsuit Ready Abs, Farm Fresh Recipes, and Summer Workout Playlist!

10527506_10102813777020123_4560687344290384559_n

“There shall be an eternal summer in the grateful heart.”

Just a few things I LOVE about Summer :

  • Fresh workouts
  • Flavorful produce
  • Books
  • Swimsuits

Put them all together poolside and I am one HAPPY Caroline. Since San Francisco is typically freezing cold come June, I drive out of the city in search of sunshine. The Palo Alto Equinox and my family’s home in Davis are two of my favorite easy escapes that satisfy my summer craving. Its true, you don’t know what you’ve got till its gone. And you really start to appreciate the deliciousness of summer when you live in a city of fog full time 😉

San Francisco Summer VS. Palo Alto Summer.

San Francisco Summer VS. Palo Alto Summer. Yes this photo is real.

My family’s home in Davis is the epitome of summer for me. Backyard fruit and vegetable garden. Pool with a little diving board and patio for barbecues. And my favorite, the southern style rocking chairs perfect for getting lost in a book or two. Its the little things that all come together to make you want to kick off your sandals and savor the season without a care in the world. I thought I’d share a little bit of that with you in this newsletter, so no matter when or where this post finds you, you can have a little taste of summer too. Hey, we all need a break every once in a while. Sit back, relax, and enjoy a workout, a playlist, and a few of my favorite backyard treats!

Summer Swimsuit Workout.

One of my favorite things about summer – the abundance of outdoor workout opportunities! From hiking to playing pool basketball, summer tends to motivate people to move more. It also often means people are spending more time in less clothing…. which is why core classes are packed and my YouTube Channel is filled with requests for Ab Workout videos.  To meet the demand, I filmed a little 10 minute core routine to help you look and feel “swimsuit” body ready for your summer activities. This exercise video requires no equipment and can be done at home, in a hotel room, in the gym, or on the beach (anywhere really 🙂 . It includes some of my favorite “beach body” moves to train a strong core and have you feeling confident in all your activities this summer.  The exercises include:

  • Plank mountain climbers
  • Oblique V sits
  • Total Body Crunch
  • Corkscrew leg lift
  • Side plank with twist
  • side crunch with leg lift
  • sit ups

These exercises target your upper and lower abs, obliques, arms, and lower back. Combined with consistent cardio and clean eating, this video will help you on your way to getting lean, toned, and fit. Living a fit, healthy lifestyle will support you in making the most of your summer. Try out this routine and let me know how you feel! And as always please check with your doctor before starting this or any exercise program.

Summer Swimsuit Workout. 10 Minute Core Fitness Video. 

For more swimsuit secrets, check out, “Summer Six Pack Secrets: My No Nonsense Tips to Feeling Strong in Your Swimsuit”.

Summertime Farm Fresh Recipes, from my Home to Yours

I always forget how much better home grown produce is. When summer comes around I am reminded of the incredible flavors of fresh backyard fruit and vegetables.  My family grows a small but plentiful garden and honestly its the most rewarding dining experience to have a plate full of home-grown love. The peach trees are one of the biggest highlights for me. Come july we are swimming in a sea of peach goodies, so much so that all the neighbors tend to “stop by” often. You have to take advantage of the crop when its in full, so we have experimented with many ways to savor the sweetness of the moment. Here are a few of my favorite ways to enjoy ripe summer peaches:

998340_10101929297778613_815512805_n Whole Foods Market Grilled Chicken Salad with Peach-Pecan Vinaigrette

Serves 4

You can use leftover grilled chicken to make this recipe. For extra flavor, grill the peaches and red onions, too. Nobody will guess that the fruity, nutty dressing here is made without added oil.

Ingredients:
  • 1/4 cup toasted pecans, plus more for garnish
  • 2 tablespoons sherry vinegar
  • 1 tablespoon chopped candied ginger (optional)
  • 3 peaches, pitted and sliced
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 1 red onion, sliced
  • 1 head lettuce, torn into bite-size pieces
  • 10 ounces boneless, skinless chicken breasts and/or thighs, grilled and chopped
Method:

Purée pecans, vinegar, ginger, one-third of the peaches, 2 to 4 tablespoons water, salt and pepper in a food processor until smooth. If desired, press through a fine sieve for a silkier dressing. Transfer to a large bowl. Add remaining peaches, onion, lettuce and chicken and toss to combine; garnish with more pecans.

Nutritional Info:
Per Serving: 200 calories (60 from fat), 7g total fat, 1g saturated fat, 40mg cholesterol, 130mg sodium, 18g carbohydrate (5g dietary fiber, 6g sugar), 18g protein. Gluten, Dairy free 🙂
1425743_10102303355129683_887675057_n
Easy Green Peach Smoothies:

Peach Green Smoothie
1 medium peach
1 banana
2 cups fresh baby spinach (or other leafy green)
1/2 cup water or milk of choice (almond, soy, dairy)

Calories: 169 | Fat: 0.6g (grams) | Protein: 4.4g | Carbs: 44.4g | Calcium: 10% | Vitamin A: 88% | Vitamin C: 71%

Peach-Nectarine Smoothie
1 peach
1 nectarine
1 carrot
1/4 avocado
2 cups fresh baby spinach (or other leafy green)
1/2 – 1 cup water or milk of choice (almond, soy, dairy)

Calories: 219 | Fat: 7.8g (grams) | Protein: 6g | Carbs: 38g | Calcium: 14% | Vitamin A: 269% | Vitamin C: 78%

Peach-Banana Smoothie
1 peach
1 banana
½ cup blueberries
2 cups fresh baby spinach (or other leafy green)
1/2 cup water or milk of choice (almond, soy, dairy)

Calories: 200 | Fat: 0.8g (grams) | Protein: 0.5g | Carbs: 54.5g | Calcium: 11% | Vitamin A: 89% | Vitamin C: 82%

Getting my green smoothie fix post summer swim at Equinox!

Getting my green smoothie fix post summer swim at Equinox!

Caroline’s No Cook Peach Blueberry Dessert
An way to enjoy some ripe, juicy peaches without turning on your oven

Serves 4

  • large ripe peaches, diced
  • cup blueberries
  • 1/3 cup raw pecans
  • 1/4 cup pitted dried dates
  • 1/8 teaspoon cinnamon
  • pinch cardamom (optional)
  • pinch fine grain sea salt
  1. Divide the peaches  and blueberries evenly among 4 small bowls and set them aside.
  2. In a food processor or blender, pulse the pecans to break them up a bit. Add the dates, sea salt, and spices. Process until the mixture is crumbly and sticking together. If it seems too dry and isn’t sticking together, add another date or two.
  3. Sprinkle the crumble mixture over the peach and berry bowls and enjoy!
And last but not least, nothing says summer like an upbeat music playlist. Whether you are hitting the gym or hosting a barbecue with friends, these tunes will help make memories. Click play and ENJOY. And if you have a favorite youd like to share, send it my way on Spotify!

What does Summer mean to you? What are your favorite things about June through September??? Leave me a comment and let me know if you try out the video, recipes, or playlist above! I hope that no matter where you are, you take a moment to savor the season of summer in a way that is meaningful to you. Kick back, relax, and enjoy your life. Its happening NOW!
If you liked this post, please share it with your friends on Facebooktwitter, or email. More great content is headed your way every week to help you live a happy, healthy life! 

Yours in health and happiness,

Caroline

Other Things To Check Out This Week:

CURE for FOOT pain. Barefoot Workout Routines!

You can heal your life.... and your feet!

You can heal your life…. and your feet!

Ive had my fair share of foot problems. My first round of heel pain (Plantar fasciitis) was one summer at UCDavis when I lived in sandals and had tight calves from my hard work as a dance major. Second experience was when I first moved to San Francisco and hiked one too many steep hills. Third came from too much running and not enough strength training or downtime. Now when I overdo the pounding or neglect barefoot training, my heel pain will return, as a reminder to pay attention to my feet foundation.

Every experience led me to become a better athlete, more aware of what my body needs and how to help myself perform better. This knowledge comes extremely in handy in my work as well, I can’t even begin to tell you how many students ask for help with foot, ankle, toe, and heel pain. No one can escape it – and some point in your life your feet are going to demand attention and respect.

Thats because almost 30% of the joints in the body are in our feet. In fact, the foot has 26 bones, 33 joints, more than 100 ligaments and more than a dozen muscles. They are the base of support for the whole body, the foundation from which you move and perform. Often knee, back, hip pain, and other biomechanical issues stem from improper foot mechanics or from footwear. And unfortunately, stuffing your feet in shoes is not a good solution long-term. While shoes give a lot of stability and support, they can often make the foot, ankles, and toes inactive (or lazy if you will). If your feet don’t know how to work properly due to the artificial support from shoes, it can place unnatural pressure on the knees, spine and neck, cause improper foot mechanics and effect overall movement.   

Having strong, healthy, mobile feet, ankles, and toes effects everything you do. From running and dancing, to feeling good when you walk to and from work in your heels. But the feet don’t gain as much press as the abs or butt, so often they are left for last on the exercise to-do list. I know how it feels to be sidetracked by nagging foot pain (NOT fun), so I developed youtube videos to help myself and others maintain a regular foot workout routine. It only takes a few minutes of targeted barefoot exercises to benefit your body and keep your feet pain free. 

Not only that, but by exercising barefoot, you can actually promote your sense of balance, improve muscle alignment, reduce orthopedic pains, and lessen the chance of injury. Feet need to be strengthened gradually, like any other muscle in the human body, so start slowly. Keep in mind that some people require more support than others and if you have never trained barefoot you may experience some soreness at the beginning. Follow a moderate rate of progression and be mindful of your body at all times. Always consult your health care provider first regarding barefoot training and make sure it is suitable or recommended for you. Try out one video a week and experiment to see if it helps you move, perform, and feel better. Happy feet is a recipe for a happy life, I hope you enjoy the videos and Im looking forward to hearing what you think! 

Caroline’s Barefoot Training Workout Videos. Build a Strong Foot Foundation 

Barefoot Training Workout Routine. 10 Minutes.

Best Exercises for Your Feet. 17 minutes 

Foot Stability and Strength Routine. 6 minutes

Ankle Warm Up Series. 5 minutes

Help For Shin Splints. 5 minutes

Exercise for High Heels. 10 minutes

Foot Massage Video. 10 minutes

I honestly can’t rave about Yoga Tune Up Balls enough – Im a HUGE believer in the power of self massage and have seen the power these tools have on foot health! Buy yours now on amazon – so you can join me in keeping your body feeling good long term.

 

 

Those are just a few foot, ankle, and toe workouts to get you started! To get free fitness videos in your inbox weekly, subscribe to my YouTube Channel HERE. 

And if you are looking for more about foot pain, foot problems, and foot training please visit THIS POST. Very informative and helpful!

Movement starts from the ground up, with your feet. Do you workout barefoot or incorporate foot, ankle, or toe exercises into your week? If this post helped you, share it with your friends on Facebooktwitter, or email. More great content is headed your way every week to help you live a happy, healthy life! 

Yours in health and happiness,

Caroline

 Other things to Check Out This Week:

Health Benefits of Goji Berries! Increased Energy, Weight Loss, Longevity

Every time I think of goji berries I remember discovering the funny “Inappropriate Yoga Guy” video skit above. I still laugh every time his booming voice sings “GOooooJiiii Berries!!” to the classroom. Goji berries have a stereotype of being “hippy-dippy” and only for health nuts. But recently their popularity has started to catch on and it’s “super-fruit” status has gained notoriety outside the yoga room.

So What Exactly is a Goji Berry? A goji berry (sometimes called a wolf berry) is a berry that grows on shrubs (Lycium barb arum), usually found in the Himalayas and other sub-tropical regions such as the Mongolian region of China. Goji’s are raw, vegan, gluten and dairy free. They are usually sun-dried or factory dried at low temperatures to preserve as many nutrients as possible.  They look like a small red raisin with a slightly sweet, slightly tart flavor with a bitter finishing note. When chewed, the berries break down and turn everything orange (that’s how much beta-carotene is in them!).

Goji berries have been used in traditional Chinese medicine for thousands of years, but only recently have they gained extensive media attention in North America for their reported health benefits.  Traditionally the fruit and roots of the plant have been used for treating diabetes, hypertension, fever, malaria, and even preventing cancer – although evidence of its effectiveness remains scant. However, from a nutrition standpoint, goji berries, like many other berries, pack a powerful punch.  They are low in calories, fat-free, and loaded with fiber, beta-carotene and vitamin C.  Goji berries proclaimed health benefits include:

Goji Berry Benefits:

  • Developing a stronger immune system.
  • Delivering forceful anti-aging properties.
  • Brightening and improving eyesight.
  • Nourishing liver and kidneys.
  • Normalizing blood pressure and blood sugar levels.
  • Assisting weight loss.
  • Lowering cholesterol.
  • Slowing hair loss and graying.
  • Antioxidants that help fight off free radicals in the body.
  • Source of 18 different amino acids (the building blocks to protein).

Goji Berries have about 20 different vitamins and minerals, making it one of the most nutritionally dense foods on earth. Which is probably why it has so many great health benefits and has been proclaimed a “SUPER Fruit”. The nutrition facts of 1 ounce of goji berries are as follows:

Nutrition Facts: 
1 ounce of Goji Berries contains: 

Calories: 100
Fat: 0g
Trans Fat: 0g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 75mg
Carbogydrates: 21g
Fiber: 3g
Sugar: 13g
Protein: 4g

Vitamin A: 140%
Vitamin C: 20%
Calcium: 4%
Iron: 10%
(based on a 2,000 calorie diet) 
 
Because of the goji berry’s chewy texture and t taste, many have found them as a healthy replacement to gummy bears, red vines, and other sugary vices.  I love having a handful as an afternoon snack, its the perfect recipe for a mid-day pick me up. Here are other ways to include Goji berries into your diet:

Healthy ways to enjoy the Gojiiiiii Berry:

Breakfast

  • Add a handful of dried goji berries to a morning smoothie – they pair well with sweet fruit such as kiwi, mango and peaches.
  • Sprinkle goji berries on a bowl of hot oatmeal for a delicious morning meal.
  • Make your own goji berry juice by blending a handful of rehydrated dried goji berries with ice water.  Add a few sprigs of mint, and a drizzle of honey for a refreshing twist.

Lunch

  • Add dried goji barriers to a fresh spinach salad with water-packed tuna and shredded carrots.
  • Sprinkle dried goji berries on a bowl of lentil soup for a nutrient boost.

Dinner

  • Add a splash of colour to a chicken stir-fry by adding some dried goji-berries prior to serving.
  • Dried goji berries are a tasty addition to any whole grain pilaf.

Snacks

  • Make your own trail mix by combining equal parts dried goji berries, raisins, roasted almonds and cashews.
  • Add goji berries in place of raisins to you favourite low fat cookie, quick bread or muffin recipe.
  • Make your own goji-pops by blending goji berries with low fat yogurt and pure fruit juice.  Pour into popsicle moulds and enjoy on a hot summer’s day!

If you feel like cooking up a treat with goji’s here are some delicious recipes from around the web:

YUM!! Now I bet you’re eager to get your hands on some goji berries right? You can find Goji berries in most health food stores or higher end grocery stores with a natural foods section. They are not the cheapst health food find, typically a 1 lb bag runs around $18 bucks (hey Im a big believer that your health is worth the extra spend on nutrition).  You can purchase them online at Amazon http://www.amazon.com/Navitas-Naturals-Berries-16-Ounce-Pouches/dp/B000FFLHSY or simply by doing a Google search.  Navitas Naturals is the brand that I prefer and I also love getting a regular supply from the bulk section at Whole Foods.

While goji berries are delicious and nutritious, remember they aren’t a silver bullet or cure-all.  You’re best off enjoying these berries, like all berries, in moderation as part of a well balanced diet to get maximum health benefits 🙂

Do you eat goji berries? What is your favorite way to include them into your diet? If you liked this post, feel free to share it with your friends on Facebooktwitter, or email. More great content is headed your way every week to help you live a happy, healthy life! 

Yours in health and happiness,

Caroline

 Other things to Check Out This Week: