Life from 30 to 31

birthday

Today I am 31.

Some people don’t like birthdays. They worry about getting older or whatever it may be. Me? Im the opposite. I see celebrating a birthday as a success. Like, “Look! You’ve made it to another year! Congrats!”. Life is hard. The fact that I’ve lived to 31 is something to celebrate. 

This has been a year of massive emotional progress and self-mastery on a whole new level. I am a completely different person than I was this time last year, and I still have such a long way to go. It’s been quite the year. Here are a few things I’ve learned:

  • Eat as many vegetables as possible. Color your diet. Watch the sugar. But really…. watch the sugar! 
  • Health and happiness trump money and success. 
  • Plan for the future but don’t live in it.
  • Slow down. Look around. Enjoy the moments. There is no rush. 
  • Be a student of life. Never, ever, ever stop learning. 
  • Happiness isn’t found in reaching any goal or achievement. It is found in the present moment. It is found where you are right now. 
  • Love people. Enjoy the sunsets. Watch the fireworks. Swim in the ocean. Laugh until you cry. Eat the chocolate. Do all the little things that bring you joy. Savor it (every second of it). 
  • You have enough time for everything that matters in your life. 
  • If you don’t risk anything, you risk everything. 
  • Stop spending your time trying to explain yourself to people who are committed to misunderstanding you. 
  • Be yourself and be true to yourself. If you cannot put your heart in it, take yourself out of it.
  • If you want to do it then you should. Life isn’t going to wait for you. Do it now. 
  • Life can be really really hard and shitty at times. You’ll be handed things you think you can’t handle and challenges that stretch you in every way possible.  You can either let it destroy you or let it strengthen you. Choose to transcend and grow. Allow your struggles to bring more meaning to every moment in your life.  
  • Your face will change. Your body will change. The only kind of beauty that endures is the kind that lives in your heart. 
  • Stepping onto a brand new path is difficult, but not more difficult than remaining in a situation that no longer fits, or no longer exists.
  • Judge less, love more. Everyone you meet has a story. Encourage others and be kind. It’s a really easy way to make the world a better place.
  • Work hard. Rest well. Learn to disconnect. Engage in self-care. In the marathon of life, the key is learning to be mindful & pace yourself.
  • Be the type of person you want to meet and be around. Seek to be a person of value not just success. You were born with the ability to change someone’s life. Don’t ever waste it. Be kind. Be present. Be someone who makes a difference
  • Everything in life is temporary. Life changes every second and so can you. 
  • Mental and spiritual fitness is THE essential ingredient to your health and happiness. Stress will kill you (literally). Take as much care of your mind as you do your body. Health really comes from the inside out. 
  • It costs nothing to be positive and it changes things for the better. 
  • You cannot control everything that happens in life, but you can control how you respond.  In your response is your greatest power.
  • Accept yourself for all that you are. And never stop challenging yourself to be all that you can be.

Personal growth is an ongoing process and it is never “finished”. I am proud of myself for the changes I’ve made and the challenges I’ve overcome this year. It hasn’t all been rainbows and unicorns, there have been tears, internal tantrums, anxiety, and sadness. But it’s all helped make me into who I am today. I am proud of myself for the woman I am and believe in the woman I aspire to be. 

I wouldn’t want to exist in a world where I am not being challenged, not growing, not becoming stronger and more self-aware. I know that every moment I push myself to grow is making me a better person, and giving me the ability and self-belief to traverse other, more difficult situations in the future. I believe that if we can gain self-mastery, while treating ourselves with love, compassion, and forgiveness, there is nothing we cannot achieve.

Here’s to another great year of learning, growing, loving, and living. Thank you for being a part of my journey and a part of my heart. My life wouldn’t be the same without you in it. 

Love,

Caroline

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Cut Down on Desk Aches and Pains

be-the-change-in-work-wellness

Hi Friends,

I just returned home from an incredible trip to Dallas, where I presented “Wellbeing Refresh”, a corporate wellness session for Vista Equity Partners. I worked with the company to create a custom evening for their team of high performance leaders. The session was engaging, informative, resourceful, and fun. I taught their group of high level professionals how to up-level their game through fitness, nutrition, mindfulness, and meditation. I believe it is personal wellbeing that drives professional wellbeing. The healthier you are in your life, the better you are in your work.

At the end of the session, one of the partners turned to me and said, “You know I was skeptical at first. I didn’t think this would really have an impact. But I’m truly impressed. I now know small things I can do to manage the stress of my job and feel my best.”

Success! Yes this stuff WORKS. You can work smarter, not harder to achieve both personal and professional goals. I was made to help others beat stress, find balance, and reach their full potential. It gives me great joy to help people enhance their success through health. 

Putting in too much time in the chair is dangerous, yet so many of us are pulling crazy hours at work and our health is paying for it.

Spending too much time sitting has been linked to a higher risk of heart attack, stroke, metabolic syndrome and earlier death, and unfortunately even the most dedicated exercise regimens won’t undo all the damageNot to mention the rising increase of desk job related injuries like: carpal tunnel, tennis elbow, frozen shoulders, wrist strain, neck and shoulder pain, sciatica, hip pain, and lower back pain.

I believe we are built to move. It’s stress and NOT moving that is the hardest thing on our bodies and health long term.
99% of my corporate clients struggle with pain from too much time at a desk and dealing with work related stress. Lucky for you the solution is simple and doesn’t require a ton of time. I am here because I want to help you FEEL better. And I promise you: simply taking the time to move will dramatically improve how your body feels. Want more ideas to counteract the negative effects of sitting all day? Use this graphic  for easy-to-implement tips.

Office Stretches to Prevent and Reduce Desk-Life Pain

Want more? Press play on one of these at corporate wellness office exercise videos I’ve made for you. Movement exists everywhere if you look for it and I promise you, getting moving is one of the best things you can do to feel your best.

My youtube channel is a great resource to inspire movement wherever you are. Subscribe and stay motivated to move and feel your best. You deserve to feel good and live without pain.

How do you stay active and pain free throughout your work day? Let me know in the comments below.

If you liked this post, please SHARE it with your friends on Facebook, twitter, or email. Everyone deserves support in training a positive mindset and living a life of health.

Till next time, keep moving my friends.

Caroline

Companies who live well together work smarter together. I offer corporate wellness consulting and custom corporate wellness programs to support your employees in beating stress, finding health, and maximizing their productivity.  I work with both large and small companies as a wellness speaker, consultant, teacher and coach. My programs are geared towards changing company culture for healthy employees. I drive wellness programs in and out of corporate settings to enhance the health of the community. Clients include: Genentech, Google, Fitbit, Sephora, Kirkland & Ellis LLP, Reed Smith LLP, RMC Water & Environment, DDB California, Credit Karma, TaskRabbit, Litekey Technology, and Hines. 

If you are interested in scheduling a consultation to discuss ways we can work with together and improve the heath of your company, contact me at: carolinejordanfitness@gmail.com 

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It’s Party Time!

Nike-dancer

Photo credit Kuroda Studios

Hi Friends,

I would love to celebrate my 31st birthday with you.

You are invited to a special Birthday BOOTYcamp September 29th 6:15-7:30pm at City Nights in SF. Join me in the nightclub to squat, sweat, and celebrate a life of fitness + friendship. Take a #Belfie with your friends under the neon disco lights, shake your booty to bumpin beats, and visit the Healthy Hour suite with Zico Coconut Water, Suja Juice, Perfect Bar, and Clearly Kombucha. Positive, uplifting, and seriously butt boosting.

All levels are welcome. Grab a friend, register now, and lets party together!

Register: https://www.movewith.com/classes/62828

Facebook: https://www.facebook.com/events/1778813595672286/

It’s party time and I cant wait to celebrate with you.

Love and Squats,

Caroline

Read more:

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Year of the BOOTY. The Best Songs About Buns, Hun.

As some of you know, Ive been having quite a BOOTYlicious year.

My purpose is to help people live FEEL good lives they love, inside and out. This year, I’ve been working to host monthly fitness events to create a new kind of “night on the town” experience to help active, social people connect with each other and achieve personal fitness goals together.

These events are inspired by doing the things I love — connecting with friends and sharing a night out. My goal is to create unique programs that can fit into participants busy lives so that they can be challenged, rewarded, educated, entertained, pampered, and most importantly, connected, to experience what they enjoy most — fitness and friends.

The most popular events I’ve hosted have been my “BOOTYcamp” series, a butt centric workout class and healthy hour in a nightclub. A big highlight from these special BOOTYcamp fitness events is the music. Because as you probably already know, I love a good beat that makes you want to drop it down low and shake it 😉

Ive been getting ready to host a Birthday BOOTYcamp to celebrate my 31st birthday and have been bumpin the squat motivation music to prep. It gets me energized and excited for a great night out.  I’d love to invite you to join me for a birthday BOOTY party!

RSVP and register to celebrate with me here:  https://www.movewith.com/classes/62828 

Until we meet September 29th, here are a few of my favorite songs about the butt so you can get ready to shake it fast, watch yoself, and show me what you’re workin wit at BOOTYcamp.

Caroline’s BOOTYcamp Music Mix

Dont forget to RSVP! Join me to “drop it like a squat” at my Birthday BOOTYcamp this September 29th, 2016 at City Nights Club. Space is limited. Grab a friend, register now, and lets squat the night away together. 

REGISTER HERE: https://www.movewith.com/classes/62828

Whats your favorite song to squat to? Let me know what music you love to listen to when you drop it low by leaving me a comment below. 

I hope to celebrate my 31st Birthday BOOTY with you! Till then, keep your squats low and your standards high my friends.

Some BOOTY loves you,

Caroline

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Squat Variations You need to Try For A Nice BOOTY.

squat-meme

Squats are like the LBD of your workout—they’re the perfect staple and they make your body look pretty amazing. But just like your wardrobe, your fitness routine could use some variety. For an upgrade with major results, try these 7 squat variations from my book, Balanced Body Breakthrough. 

All of the beautiful exercise images below thanks to: Kuroda Studios 

bodyweight-squat

Bodyweight Squat

Stand with the feet hip distance apart toes facing straight forward. Extend the arms out in front of you for balance. Sit the butt back and down, bringing the thighs parallel to the floor. Make sure the heels stay on the floor and chest is lifted. Keep the knees behind the toes as shown in picture. Press through the heels to return to a standing position. Try 2-3 sets of 10-20 reps.

Squat Pulses

Perform a basic squat, but instead of returning to standing, stay in the lowest part of your squat with your thighs parallel to the ground and move up and down, keeping the movement small (a few inches up or down) and fast. Make sure your knees stay behind your toes. Try a 2-3 sets of 30-60 seconds

chair-squat

Chair Squat

Stand with your feet and legs together. Sit backward and down, pushing your hips out behind you. Lift your arms as high as you can, taking care not to let your chest drop. You can return to standing and repeat the squat, or for more of a challenge, hold it. Have fun with this one, hold for a set amount of time or mix it up with sets and reps going up and down.

pistol-squat

pistol-squatPistol Squat

Stand with feet hip distance apart and raise the right leg, flexing the right ankle and pushing the hips back. Lower the body while keeping the right leg raised (a squat with one leg).Hold and then return to standing. You can use a bench to squat/sit on to work your way towards doing the single leg squat if needed. Keep the knees behind the toes and the heels firmly on the floor.

squat-jump

squat-jumpSquat Jump

Give your squats a lift with this plyometric movement! Not only do they work your muscles harder but they add some cardio to your strength training. Start in the beginning squat position. Lower yourself about half way and then jump up in the air landing softly on your feet as you return to the ground. You can swing your arms for more flavor and fun if you’d like.

wall-squat

Wall Squat

This is one exercise where time slows down. Stand with your back against a wall with your feet hip width apart. Lower down until the tops of your thighs are parallel to the ground and your back is flat against the wall. Now hold. Keep holding. Think positive! Embrace the burn. Stay for 30-60 seconds or longer if you want to have a lower body party at the wall.

Not only will dropping it like a squat strengthen your quads, hamstrings, and glutes, adding squats to your regular workout routine could mean fewer injuries . And you’ll increase your bone mass which will help you avoid osteoporosis as you age . Squats really are one of the best ways to a stronger, more powerful, shapely derierre. Try out the exercises above and make it a goal to perform activation + strength exercises for your glutes, hips, and thighs at least 2-3 times a week for best butt results. Take my word for it: these moves look simple, but they are going to transform your backside and keep your butt happy for life.

Want more? Join me to “drop it like a squat” at my Birthday BOOTYcamp this September 29th, 2016 at City Nights Club. Space is limited. Grab a friend, register now, and join me to squat the night away.

REGISTER: https://www.movewith.com/classes/62828

Here’s an inside look at what goes down at BOOTYcamp 🙂

Whats your favorite way to squat? Let me know how you drop it low by leaving me a comment below. 

I hope to celebrate my 31st Birthday BOOTY with you! Till then, keep your squats low and your standards high my friends.

Some BOOTY loves you,

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.

Please SHARE this with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

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How to Listen To Your Body

Struggling to find a balance with fitness? Here’s how to learn to listen to your body and enjoy exercise in a healthy way.

Have you ever had one of those days where you were tired? You started a workout, but then felt heavy, exhausted, and needed to rest?

I have those days. I get excited to sweat, but just don’t seem to have any gas in the tank. My mind feels tired, my legs are like lead, and my body is asking for rest. So I listen, call the workout, and stop.

I wasn’t always like this. Growing up in a strict school of ballet I was taught the “no pain no gain” philosophy. Self-sacrifice, self-discipline, and “pushing through pain” was celebrated. You were a good dancer if you gave your all, no matter what, all of the time. No days off.

My life moved on from dance, but it took me a long time to change this mindset. There was never a specific moment that changed things for me, that turned me from self-sacrificing to self-loving. I just started to evolve over time. I learned many hard lessons. I began to see how pushing through the pain wasn’t actually helping, but rather hurting my fitness goals long term. I changed the way I viewed exercise and training. It wasn’t something to “be good at” or “win”. It didn’t have to hurt or leave me drained. It could actually make me feel strong, confident, energized, and balanced. It could enhance the quality of my life – if I chose to listen and train smart. So I learned to listen to my body. I developed my fitness plan that met my needs, preferences, and energy levels. I found a way of exercising that made me feel happy, healthy, and whole, all because I took the time to listen and figure out what that felt like.

Being a wellness coach, I work to help others find balance. And I can honestly say that today I practice what I preach. Now I train with a self-compassionate mind, a training regimen I would prescribe to a loved one. It’s always a work in progress and my body changes all the time. Every day is an invitation to choose to check in, listen, and find a healthy challenge. One that makes me feel amazing.

I believe exercise is one of the most powerful ingredients in having energy and living a healthy life. The hard part is figuring out when enough is enough and when it’s just too much. The good news? Your body is SMART. You just need to train your brain to recognize the signs for when to put the pedal to the metal and when to pump the brakes—and actually do it.

Here are my thoughts on how to learn to listen to your body and enjoy exercise in a healthy way.

How to Listen To Your Body

Check YoSelf before You Wreck YoSelf. We move so fast these days and follow our busy schedules from start to finish. It’s rare that we take the time to slow down to notice how we are feeling or if our plans are in-line with what we need. Every day is an opportunity to pay attention. Before exercising, take a few moments to do a mindful check-in to get in touch with your body and mind.  How does your body feel? How is your energy? How is your mood? Notice where you might be storing stress, tension, or emotion. With all this in mind, what kind of exercise is right for you that day? Do you need a hard cardio workout to burn off stress? A strength workout to feel grounded? Some functional movement to address muscular imbalances? A few exercises to boost your energy? A yoga workout to stretch out tight hamstrings? By noticing how your body and mind feels in the moment, you can move forward in choosing a workout that meets your needs.

Give it 20 Minutes. If you are feeling tired and are not quite sure if you should or should not workout, give it 20 minutes. Start slow, ease into it, and check in with how you feel. Sometimes a workout can completely transform your energy and turn you from sleepy to energizer bunny. And sometimes it doesn’t work that way. It’s always worth getting moving for 10-20 minutes to see how it goes. If you feel good and end up exercising for more time, then great. If not, at least you got some movement and found out how your body felt. It’s always worth it to try a few minutes and check in with your physical self.

Be Mindful of the Fitness that surrounds you. Those “motivational” quotes that tell you “Unless you puke, faint, or pass out keep going”? Yea thats just plain stupid. That’s not motivating, that’s body shaming. Those types of mantras will end up hurting you mentally, physically, or both. Get away from that sh*t. Also be a conscious consumer of what fitness classes, instructors, and groups you choose to be around. If a class or an instructor ever makes you feel pressured to push or compromise your health for “conquering” a workout, it’s probably not a healthy source of fitness support. There are plenty of fitness classes and coaches that can help you challenge yourself in a positive way, so if you haven’t found them yet, keep looking. You should feel encouraged to listen to your body and supported in doing what you need to do to be strong.

If it hurts, stop. This seems really straightforward but I can’t tell you how many people I know who push through the pain. If you feel sharp pain or discomfort during any type of workout, don’t keep going. Doing so can result in serious injury that will sideline you for a long time—talk about frustrating! Pain signs are not hard to recognize, they HURT. Be smart and listen to your body if it’s telling you to slow down or stop.

If you feel tired, do less. I love hard workouts, but I definitely don’t do maximal, high-intensity workouts every single day of the week. In fact, I usually let my energy levels and body awareness dictate how hard I work. While I love to go fast and do a million burpees, some days I head into the gym for a workout and my body feels low on energy. I take that as a sign that I need to go easier that day. I’ll slow down, ignore my pace, do a little bit of feel good movement, or focus on recovery foam rolling. Using this strategy allows you to take care of yourself, stay active, and make fitness a habit, but without overdoing it.

What would you tell a friend to do? Would you tell a client or friend to train the way you do? If the answer is no, you might want to re-think how you workout. Exercise is supposed to help you not hurt you. Would you tell a friend with achilles tendonitis to go run a hard 6 miles? Or someone who pulled their lower back to toughen up and do their workout anyways? Probably not. But would you encourage a friend who’s feeling down to join run club? Or tell your stressed out colleague to go to yoga? Or suggest some fresh air and a walk outside when your friend is feeling tired? I would too. Sometimes we take better care of others than we do of ourselves. When you are not sure how hard to push or whether or not you should do a workout, think about what you would tell someone you care about to do. Then listen to your own advice.

The younger version of me would have felt guilty for stopping a workout early. Old dance mantras and “fitspiration” quotes would run around circles in my head. I would have continued to workout. I would have pushed past the fatigue. I would have seen “conquering” a tired day as a win.

But today I know better. I know to listen.

Don’t get me wrong, I’m all for challenging yourself to be your best. But there’s a line between healthy challenge and just not smart. Your body is the only place you have to live and it deserves to be respected. Learning to listen to your body may be one of the best things you ever choose to do. There’s no quote or class out there that can teach you how to find the right balance between push and recover. It’s on you. But the beautiful thing is every day is an opportunity to check in with yourself and choose to do what YOU need to do to feel your best. This process of listening, honoring, and giving to yourself will allow you to find your strongest self, inside and out.  

Do you listen to your body when it comes to planning, modifying, or sometimes skipping workouts? Does this habit work for you? Let me know in the comments below.

I wish for you the wisdom to listen, the strength to find your own challenge, and the courage to do what YOU need to do to be well.

Here’s to you my friend, listening to yourself and living a feel good life.

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.

Please SHARE this with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

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