Keep Going.

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Keep Going. 

Please don’t stop.

No matter how hard it gets or how many challenges you face or how many times you fall flat on your face.

Don’t stop.

Just Keep Going.

Keep believing in yourself. Keep putting yourself out there. Keep working for goals that mean something to you. Keep taking chances and keep opening your heart for more. Just whatever you do, don’t stop. Because what the world needs is dreamers who get up and get after it.

Here to support you in dreaming big, taking action, and going after it….. ALL of it.

Caroline

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Weekend Juice Tasting with Love Grace Foods and a Super Sweet Caroline Jordan Fitness Reader Discount!

I have a huge love and gratitude for the products that help me FEEL GOOD. I was lucky enough to enjoy a special sample of the hottest products on the healthy food market, Love Grace Foods Organic Juices, Smoothies, and Elixirs. This is a company on a  mission is to provide a higher level of vitality and life-force for all with optimal nutrition. Their products are certified organic, cold-pressed and full of love. With gourmet juices, smoothies, and elixirs they support customers in reaching their health goals with ease and excitement.

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I like to be busy, so its important to make sure I get the nutrients I need to function at full speed. Thats why I drink green juice. Full of raw, seasonal produce, the products at Love Grace are Certified USDA Organic, Non-GMO, Vegan, Gluten Free and Kosher. Unlike other heat pasteurized juice, their juices are high-pressured and organic containing vital nutrients, minerals and biophotonic light energy that revitalizes and energizes the body instantly. Love Grace juice is rich in vitamins, minerals, enzymes and amino acid to nourish our insides for healthy skin, hair, nails and teeth. And because it’s in an easy-to-drink juice form, it’s both quickly digested and absorbed with minimal effort by our bodies – meaning you get more bang for your buck, without having to eat 8 cups of salad for breakfast! If you are feeling stressed, bloated, or you’re just looking to throw your health into high-gear, step away from the medicine cabinet and get yourself some Love Grace Foods juice!
Photo Credit Love Grace Foods

Photo Credit Love Grace Foods

Health Benefits of Raw Juice:

  • Green juice is loaded with amino acids (the building blocks of protein), minerals, vitamins, fiber & chlorophyll. They provide loads of  anti-oxidants which helps improve the function of all of the body’s functions. Juicing helps fill the gap for people that many be deficient in certain nutrients they are not getting from foods.
  • The nutrients from juices are easily absorbed by the body. When we consume the fresh juice it requires little digestion, which means all it nutritional goodness gets rapidly absorbed into your system.
  • Juicing allows you to consume a larger portion of vegetables and fruit in an efficient manner in one day. Lets be honest most of us could benefit from more fresh fruits and vegetables!
  • Improved nutrition from green juices helps enhance digestion
  • Green juice provides our bodies with lots of enzymes to stay strong and healthy and that it helps with glowing skin, hair, and nails.
  • Aids in improved energy levels from quality nutrition.
  • Juices help build your immune system. Seeing as nutrition plays an important role in protecting us from those nasty seasonal viruses, there is no better way to help support and strengthen our immunity than by extracting delicious and nutritious nourishment from your favorite vegetables and fruits.
  • Studies have shown drinking green juice can aid in weight loss and reduce cravings.

Will drinking Love Grace products change your life on its own? It could. But, remember: being healthy means including juice or smoothies into a healthy balanced life that involves a nutritious eating plan, exercise, stress reduction, healthy relationships, spirituality, and self-love.

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If you add Love Grace drinks into your life in a healthy balanced way you will experience wonderful benefits. One thing I know for sure: If you want to look and feel good, you have to eat foods that help you look and feel good.  After regular consumption of Love Grace juice I can honestly say that adding one healthy drink to your day could result in numerous health benefits, including energy, increased immunity, reduced cravings, and glowing skin. For a quick, nutritious snack on the go – Love Grace juice is my go-to!!

Have you tried Love Grace Foods organic jucies, smoothies, and elixirs and found it to benefit your health?  Love Grace Foods has generously offered Caroline Jordan Fitness readers a chance to try their healthy and delicious products at 10% off! Use the code: “theCaroline10” to try Love Grace products at 10% off when you order here : https://lovegracefoods.com/ . Go and GLOW, health delivered to your door couldnt be happier. Cheers to your health and THANKS Love Grace!

Caroline

Other Things to Check Out This Week:

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Activate Your Butt, Hip, and Core. Get your muscles WORKING for you!

Two of my “go-to” exercise programs that I use to activate my butt, hips, and core. Doing these moves before workouts helps me feel fabulous and make the most of every moment.

activate your core

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Friends who take my exercise classes in San Francisco often tease me for my little “mat routines” that I do for a few minutes before teaching. They are right, before every class I take a few minutes to warm up my core, hips, and butt so they are ready to GO when I want to work hard during my workout. Some personal trainers refer to this as “activation exercises”, you want to “activate” or turn ON the muscles that will help you perform well and prevent injury before you move. Often too much sitting or repetitive movements (running, spinning, etc) can lead to tight or weak muscles that can cause improper movement patterns. I’ve learned that its important to counteract those imbalances with physical therapy exercise routines so that I can enjoy a lifetime of movement.

In this post you’ll find two of my “go-to” physical therapy based exercise programs that I use to keep my butt, hips, and core strong. I’ve found doing these moves before workouts helps me feel fabulous and make the most of every moment.   I’d recommend doing these exercises 2-3 times per week in addition to your well rounded strength, cardio, and flexibility workout routine. They can be used on their own as regular strength maintenance and are also perfect as a warm-up for workouts.  Combined with a clean, healthy diet and balanced lifestyle you can achieve the happy weight and performance you desire. The best part? These videos are FREE and available because I want to support you in living a healthy life free of injuries and full of amazing workouts. 

As always: please check with your doctor to make sure this video and recommendations are right for you. If you honor your body and are good to yourself, you’ll enjoy a lifetime of health.

10 Minute Hip and Butt Strength Video. 

So you want to ACTIVATE your hips and butt without any equipment? In this free 10 minute YouTube video, I’ll guide you through some of the all time best bodyweight exercises to tone strengthen, and activate your lower half the lower body. The result?? A more stable pelvis, less injuries, improved performance, and YOU feeling your very best in all the activities you love. Its a “do it as you view it” type of experience that will leave you feeling strong, satisfied, and ready to rock. In this video you will do the following physical therapy and pilates based movements:

  • leg lifts
  • clam shells
  • side planks
  • butt bridges
  • inner thigh lifts

This routine is a workout that will leave your butt feeling fired and fabulous! Perfect before a run, spin class, or even a night out dancing with friends 🙂

4 Minute “Series of 5” Ab Workout  

This workout is an intense sequence of classical pilates based exercises that you can do anytime, anywhere with no equipment—indoors or out. Sometimes referred to as the “Belly Burner,” these five Pilates mat exercises will challenge your abdominal endurance. Try it for yourself! In this challenging core workout routine, you’ll do the following exercises:

– single leg stretch
– double leg stretch
– single straight leg stretch
– double straight leg stretch
– criss cross

A few notes on form: Most people agree that these are some of the best ab exercises of all time. Yes, they are challenging. You can modify them by not taking your legs too low and/or keeping your head down. There are modifications for these exercises included in the detailed instructions in the video. In general, use your abdominal muscles to keep your upper body curl, to stabilize your pelvis, and to move the legs from your center. Do not take your legs any lower than you can control the movement from your abs and keep your back from coming off the mat. Your pelvis must stay stable.

This little routine only takes FOUR MINUTES and makes for the perfect “activation” series to warm your core up to ROCK your workouts.

There you go! Two of my all time favorite exercise routines to get my abs, butt, and hips working for me. These moves help keep me performing and feeling happy! Do you do “activation” exercises before your workouts? Leave your thoughts as a comment below.

Did you LIKE this post or did the videos above HELP you? SUBSCRIBE to my Youtube Channel and  SHARE the content you love with your friends on  Facebook, twitter, or email. Join the community online and get the support you need to live the healthy, happy life you love.

Till next time…. keep smiling

Caroline

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Cycle for Survival 2015 Music Playlist.

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Over 850 riders and supporters came out to Equinox Pine Street on February 21, 2015 to fight rare cancers with Cycle for Survival! It was my fifth year teaching for the event.  WOW. What a ride it has been. So incredible to see how much this cause has grown over the years and the POWERFUL impact it has had in the fight against rare cancers. With over $51 million raised since 2007, Cycle For Survival makes a tangible and significant impact – 100% of all funds raised go directly to pioneering research at the Memorial Sloan Kettering Cancer Center. I am honored to be a part and inspired by EVERYONE who continues to cycle, sweat, support, and give back. I wanted to share my teaching playlist from my portion of the ride. I mixed it up this year and used a Soundcloud mix by DJ “Agent Smith”. It’s a flavorful combination of current pop hits and throwbacks, feel good songs that make you smile and inspire you to push harder towards your goals. We will keep cycling till we find a cure. Join the battle. Http://www.cycleforsurvival.org/ 

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What touches my heart most is that all the fundraising, cycling, sweating, and fist pumping (oh yes) directly impacts the lives of those affected by rare cancers. When you think about that, really think about that: people showing up to support each other in a REAL, powerful, life changing way. Well it reminds you how beautiful humanity truly is and how love can make a difference.  

Want to JOIN THE BATTLE and support CYCLE for SURVIVAL?  SHARE this post with your friends on  Facebook, twitter, or email. Join us in raising awareness, showing support, and making an impact. AND Be sure to LIKE Cycle for Survival on Facebook and join the community online giving back. Thanks for Joining the Battle. Heres to riding strong and finding a cure. 

Love to you and yours.

Caroline

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How To Be Better In Bed (A Healthy Sleeping Guide)

Want to be better in bed? Read on to get healthy sleeping suggestions for success and how to get the Zzz’s you need to be your best.

healthy sleep
How To Be Better In Bed (A Healthy Sleeping Guide)

Sleep is more than a place where dreams come true. It’s the foundation that helps you function at your highest level. After a good night of rest, you feel refreshed, reenergized, and ready to own the day. And yet rarely, if ever, do we prioritize sleep or think about how it influences every function in our work, wellness, and life. Sure you can run on adrenaline and caffeine for a while, but eventually a sleep deficit catches up with you.

A lack of sleep is associated with a slower metabolism, bad lipid profiles, higher blood pressure, adrenal fatigue, less muscle, and a greater likelihood of suffering from obesity. Need proof? People who sleep 4 hours or less per night are 70 percent more likely to be overweight. And those same sleep deprived people are likely to overeat. Its a vicious cycle that starts with not sleeping enough.

BOTTOM LINELack of sleep = Stress on the body = weight gain, premature aging, hair loss, hormone imbalances, infertility, lowered immune function, and not living to your FULLEST potential. No bueno. 

When you sleep, your body is in full recovery mode. Your brain refreshes itself so that you can think and process information clearly, while your muscles rebuild so you can look and feel better. That’s partially because sleep influences the hormones in your body. Uninterrupted sleep boosts growth hormone and testosterone, which help you recover quicker, feel better, have more energy, build more lean muscle tissue, and even age better. On the contrary, not sleeping enough increases cortisol, the stress hormone that makes your life miserable and turns your body into a storage room for fat. In other words: a well-rested body functions at its best.

So what’s the magic number? How many hours of sleep do you need per night to look, feel, and live your best? It varies with age, and there really isn’t one correct answer. You have to find the amount that works for you. Six hours of sleep should be a minimum, and most research indicates that 7 to 8 hours is ideal. But, like anything else in life, too much sleep isn’t good either. The occasional 10 hour night is okay, but when it happens more frequently, it will ultimately shortchange your energy.

Instead of just focusing on hours, FOCUS ON QUALITY. Not all sleep is equal, and the better your sleep, the more energy you’ll have to accomplish ALL of your responsibilities, reach your goals, achieve your ideal weight, and kick serious life butt. High quality sleep also improves your mood and memory, and it boosts immunity so you’re not as likely to be sick. I typically get about 7 hours of rest, all of which is high quality. That means Im sleeping throughout the night with minimal disruptions, and I’m spending time in REM sleep, the restorative part of the sleep cycle where dreams occur.

Unfortunately, many of us suffer from sleep disruption (I used to be one of them!), meaning we have trouble falling asleep or we wake up repeatedly throughout the night. Other than emptying your bladder, you should not be waking up. Either problem reduces your sleep quality and can disrupt your hormones. So even if you rest for 8 hours, if its poor quality, you won’t receive all the restorative and recovery benefits of a good nights sleep. Ok Sleeping Beauty, you want to get the most out of your time in the sack? Here are my suggestions for getting the rest you need for optimal performance, energy, and a healthy life:

Healthy Sleeping Guide. Get the Zzzz’s YOU need to Succeed!

Factors that Disrupt Your Sleep. Here are a few things to watch out for or eliminate if you want  to improve the quality of your sleep:

  • REMOVE the TV Laptops, iPads, and iPhones from the bedroom. The LED from these devices is the last thing you need before drifting off to sleep. Also work to remove bright lighting and use soft warm lighting in your bedroom. Use thick curtains or blinds to remove natural light if you plan to sleep past dawn.
  • Read your labels on Medications and Supplements. If you take medications or supplements, you might be consuming substances that disrupt your sleep without knowing it. Some supplements contain the stimulants ginseng and guarana, which have an effect that is similar to caffeine. Some headache and cold medications also contain caffeine and other stimulants. Medications like steroids and beta-blockers can also keep you awake at night. Check ingredient labels closely and talk with your doctor if you suspect that a prescription medication or supplement is disrupting your sleep.
  • Say no to the night cap. You may feel like a glass of wine or beer makes you feel drowsy, helping you sleep better. It’s true that alcoholic drinks may make you drowsy enough to fall asleep quickly, but once your blood alcohol level drops 2 to 3 hours later, you are likely to wake up. This prevents you from falling into the deep sleep that helps you wake up feeling rested.
  • Midnight munchies. Do your best to avoid the late night snacks and midnight meals. Late night eating can negatively affect your digestion and keep you up past bedtime. If you are hungry late at night it may be because you havent had enough to eat throughout the day, are bored, over-tired, or have simply created a late night eating habit that you are addicted to. Because this is a real issue for so many, I wrote: “End to the Late Night Binge” an article with suggestions to help you avoid staying up late with food. Remember: if you are up late eating, you aren’t sleeping and digesting isn’t resting! Work to undo late night love affairs with food and close the kitchen at a reasonable time so that you can get some real rest.
  • Overtraining. This is an easy trap to fall into, simply because it’s often the natural progression for many accomplished athletes or trainees looking to increase their work or improve their performance: work harder, work longer.
    But too much exercise may cause you to feel restless, excitable, and unable to sleep in your down time. If you are an athlete or a workout lover who struggles to get quality sleep, check your training log and be honest with yourself. Work with a coach or personal trainer to assess your current workout load and plan a program that allows for periodization, rest, and recovery. I always know when Im overdoing it on workouts when after a tough couple days of training Im tired but unable to sleep!

Things that HELP You Sleep. If you are struggling to make it through the night, try one of these techniques which can help you experience deep sleep and start living with more energy.

  • Create a Zen sleeping environment. Your sleep environment is extremely important for sleep quality. Artificial light, warm temperatures, sudden noises, and EMFs can all effect sleep quality, but these things are almost always fixable. Again, you’ll have to experiment to figure out what works best for you, but in general, it helps to have dark curtains, a soothing setting, fluffy pillows, and calm colors. Aim to keep the temperature around 65-68 degrees and always below 70 degrees.
  • Have regular acupuncture treatments. It really works, I swear by it.
  • Take a hot shower or an epsom salt bath. The magnesium in epsom salts has been proven to soothe sore muscles and promote deep relaxation. You can read my epsom salt bath secrets here. 
  • Exercise regularly. Doing so will help improve your sleep quality. However if you are sensitive to stimulation, exercise in the morning or afternoon (not the evening) to allow your body time to come down from the endorphin energy rush and prepare for sleep.
  • Again: Leave the iphone, ipad, and computer OUT of your bedroom
  • Have a “bedtime” for your tech. Being online is stimulating and will get your brain whirling. Aim for no facebooking, texting, tweeting, email checking, or web surfing at least 30-60 minutes before you want to go to sleep.
  • Foam roll tight muscles. A little self massage can be meditative and help ease tension from the day.




  • Journal. It doesn’t have to be an essay, simply jotting down a few things you are grateful for each night ends the day on a high note.
  • Have a brain dump. Take a piece of paper and write down ANY thoughts that are on your mind before bed. To-do lists, ideas, reminders – just put it all on paper so you can rest knowing it will still be there tomorrow.
  • Avoid caffeine after noon
  • Take magnesium ( 400 – 600 milligrams) 30-60 minutes before bedtime. I use the Solgar Magnesium Citrate Tablets and take them nightly.
  • Visit your doctor and have your adrenal glands and hormone levels checked.
  • Listen to a white-noise machine or relaxation CD.
  • Meditate. Use the easy and effective Headspace App or try out some free meditations on YouTube.
  • Read (I’m ALL about it!)
  • Drink chamomile and lime blossom tea before sleeping
  • Try some white noise like sounds of rain, ocean or use a fan to whir you to sleep.
  • Try sleep affirmations. Affirmations are simple statements you say to yourself that help to insert positive ideas and suggestions into your brain where they can be surprisingly effective. It is a form of constructive self-talk. repeat statements like, “My body gets the rest it needs”, “I fall to sleep easily and deeply”, “I am relaxed and peaceful”.
  • Put lavender on your pillows
  • Invest in a good mattress (you spend ⅓ of your life sleeping – it’s worth it). This memory foam mattress is heaven. 
  • Take extra time for self care at the end of the day. Brush your hair, wash and moisturize your face, floss and brush and rinse with mouthwash. Do whatever it is that makes you feel clean, fresh and relaxed.

While all of the above tips are great, they will only work for you if you make it a habit! Create a Sleep Routine for yourself. We are creatures of habit, and behavior, not just environmental, external cues, helps set our body’s rhythms. Take all or some of the suggestions from this post and put together a pre-sleep ritual that you try to stick to every day. Maybe it’s turning off the lights at 6 and switching to candles, followed by a cup of herbal tea, a quick foam roll self-massage, and a good book before bed. Taken individually, each item might have an effect on your sleep, but taken as a whole, they become a standard ritual that you do every night to prepare your body for sleep and that acts as a cue to your circadian clock to slow down and get ready for bed.

If you want to look, feel, and BE your best, you’ve got to get your beauty rest! Whats your #1 sleeping tip for success? Leave your snooze secrets as a comment below, I’d love to hear from you.

Sweet dreams my friends,

Caroline

Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

Did you LIKE this post or did the videos above HELP you? SUBSCRIBE to my Youtube Channel and  SHARE the content you love with your friends on  Facebook, twitter, or email. Join the community online and get the support you need to live the healthy, happy life you love.

healthy sleeping tips

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