After Work Pilates Routine to Re-Lengthen and Re-Energize Your Body.

Feeling drained after a long work day? Not motivated to exercise? I’ve got just the remedy: Pilates. Learn about the health benefits of Pilates and press play on this After Work Pilates Routine to re-lenthen and re-energize in minutes.

After Work Pilates Routine

After Work Pilates Routine

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Does it ever feel like you get home at the end of a long work day and you have shrunk 2 feet? All the sitting, the emails, the stress…. it’s starting to make you feel achy, cranky, and tight.

Sitting at a computer can do a number on your body and mind. From increased fatigue and weight gain to lower back pain and reduced cardiovascular health, sitting all day at work (and plopping yourself on the couch to relax after a hard day) can lead to some serious health complications.

Enter: Pilates. This form of movement, which sometimes incorporates equipment, is a low-impact way to strengthen muscles, increase flexibility, and improve endurance. With an emphasis on postural alignment, core strength, and muscle balance, this Pilates makes for a perfect remedy for after a long, stressful work day.

Read on to learn more of the benefits of Pilates and get an After Work Pilates Routine you can use to counteract all the effects of sitting at a desk and dealing with stress.

Health Benefits Of Pilates

Pilates is a low impact form of exercise that can make a huge impact on your health and wellbeing. Pilates is much more than just a workout. Not only does it sculpt your body, it is a mindful form of moving that connects you to your breathing, clears your mind, gives you energy, and provides inner serenity. Pilates will condition your body and improve your performance level in whatever you do. It’s for the runner, the athlete, the Yogi, the dancer, the biker, the golfer, the prenatal and post natal mom the injured and the healthy. By emphasizing proper breathing, correct spinal and pelvic alignment, and concentration on smooth, flowing movement, Pilates makes for a complete mind-body workout that can revitalize your energy and health. Some of the health benefits of Pilates include:

Builds a Balanced Body. Unlike some forms of exercise, Pilates does not over-develop some parts of the body and neglect others. Pilates trains the body as an integrated whole with workouts that promote strength and balanced muscle development as well as flexibility and increased range of motion for the joints. Pilates is whole body fitness.

Adaptable to All Fitness Levels and Ages. Pilates is for everyone. Whether you are a senior just starting to exercise, an elite athlete or somewhere in between, the foundations of Pilates movement apply to you. Pilates is accessible to all ages and genders. With thousands of possible exercises and modifications, Pilates workouts can be tailored to individual needs.

Improves core strength for  flat abdominals and a strong back. Sitting at a computer weakens your core and hip muscles ( your support system ) causing a lot of compression in the lumber spine. Pilates exercises develop a strong “core,” or center of the body. The core consists of the deep abdominal muscles along with the muscles closest to the spine which can help prevent or alleviate lower back pain.

Builds long, lean muscles and flexibility. More conventional or traditional workouts are weight bearing and tend to build short, bulky muscles – the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured.

Improves sports performance and prevents injuries. Pilates is a way to help you achieve better fitness results, regardless of your goals or specialties. Your entire musculature is evenly balanced and conditioned, helping you enjoy daily activities and sports with greater ease, better performance and less chance of injury. That’s why so many professional sports teams and elite athletes now use Pilates as a critical part of their training regimen.

Improves Body Awareness and the Mind/Body Connection. Creator of Pilates, Joseph Pilates was adamant that Pilates was about “the complete coordination of body, mind, and spirit.” With of the Pilates exercise each movement is practiced with total attention. When we exercise in this way, the body and mind unite to bring forth the most benefit possible from each exercise. The Pilates principles — centering, concentration, control, precision, breath, and flow — are key concepts that are used to integrate body and mind.

A regular pilates exercise routine can help you improve your performance, beat stress and build a balanced body thats pain free for life. Pilates is the perfect feel good fix to help your body relax after a long day of work. Next time you’ve had a crazy day at the office, roll out your exercise mat when you get home instead of pressing play on “Real Housewives” to move through this simple after work Pilates Routine. A few simple pilates exercises and deep breaths will allow you to reset and renew your body and spirit in minutes. This after work Pilates Routine contains some of my favorite pilates exercises. You’ll try moves like the pilates roll up, stomach series, bridge, and more. I do this Pilates Routine several times a week to help balance my body and clear my mind. You don’t need any equipment to get started, just your mat, some space, and a positive attitude. Ready to feel better? Put on some stretchy pants and press play on this after work Pilates Routine now.

After Work Pilates Routine

Next time you have a long work day, try this after work Pilates Routine and let me know how it makes your body feel in the comments below. I loved filming this video for you and hope it serves you in your health, fitness, and work performance! If you liked this video, please hit like and share with friends who could benefit! Together we can build our positive community online and off.

Thanks for the great pilates workout! Till next time, keep shining my friends.

Caroline

My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Check out my list of services, stay connected about upcoming events by subscribing to my email newsletter, or contact me at carolinejordanfitness@gmail.com to discuss ways we can work together and live well.

I put my heart and soul into my corporate wellness programs and customize my services to benefit the unique needs of the company and the individuals within it.  If you are interested in scheduling a consultation to discuss ways we can work with together and improve the health of your company, contact me at: carolinejordanfitness@gmail.com

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How To Get A Summer Six Pack! Fast, Effective Ab Exercise Routine That Works.

“How Do I Get A Six Pack?” is one of the most common questions I am asked. As a Fitness Professional, my job is to help teach you what you need to learn to achieve your goals and feel good in your skin. With summer around the corner, I am here to help you feel confident and fit in your swimsuit. Here are my top tips to getting a summer Six Pack and feeling your very best.

Summer Six Pack Workout

Summer Six Pack Workout

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When it comes to “Six Pack” abs there is really no secret, no extreme quick fix, or fancy treatment. It all comes down to a clean diet, consistent fitness routine, strength training, and living a stress free lifestyle. Here are my top fitness tips to help you get a slimmer stomach come summer. With a little sweat, dedication, and smart training and you’ll feel swimsuit ready in no time.

Top Tips On How To Get A Six Pack and Feel Confident In Your Swimsuit.

  • Healthier diet = more defined stomach. There is no way of getting around it: abs are made in the kitchen. You can workout all you want, but if your diet is not on point, you won’t see results. In order to burn fat and reveal your washboard, six pack abs, it is important to eat a balanced diet that is made up of protein, healthy fats, and some carbohydrates. Protein is an essential building block to ab muscle definition; you can read my Protein 101 post to make sure you are getting enough to fuel the abs you want. Calculating the right amount of carbohydrates to eat can be tricky, avoid processed carbohydrates and be mindful of how much you eat in balance with everything else. Also be sure your diet has healthy polyunsaturated and monounsaturated fats such as fish oils, nuts, and olive oil. Dietary fat in your diet will kelp keep insulin levels stable, which will help prevent you from gaining additional body fat (and actually help you burn more fat than a low fat diet will). Include plenty of color and raw vegetables with each meal. Vegetables are jam packed with tons of fiber, antioxidants, vitamins, and minerals which are all essential for building a lean body and ripped six pack abs. Be mindful with alcohol and sugar. The cleaner your diet the more defined your six pack! Read more of my “beat the Belly Bloat” tips here.
  • Build lean muscle definition with Strength Training. All cardio and no weights makes you a “skinny fat” (and injury prone!) fitness fanatic. Not only does strength training help you see lean muscle definition, it boosts your metabolism increasing your calorie burn 24-7. Unlike fat, muscle is metabolically active in the body. Replace 10 pounds of fat with 10 pounds of lean muscle and you can burn an additional 25 to 50 calories a day without even trying. This “afterburn” effect is the metabolism boost needed to maintain a healthy weight overtime. With just two strength sessions a week, you can reduce overall body fat by about 3 percent in just 10 weeks, without cutting a single calorie from your diet. That translates to as much as three inches total off your waist and hips – giving your body and stomach a leaner, stronger appearance. If you want Six Pack abs you need to Strength Train. Aim to add in 2-3 strength training workouts to your week. It doesn’t need to take much time and can be done along with cardio days if needed to work with your schedule. You can learn how to build a complete balanced strength training program in my book Balanced Body Breakthrough. It will teach you how to build a strength training plan custom fit to you so that you can get the metabolism boosting and weight loss benefits of strength training.
  • Get Smarter About Cardio. You’ve probably heard that the best way to burn fat is to do long duration cardio at a slow to medium pace. This is average advice for average results. Yes, it’s absolutely important to vary your cardio intensities throughout the week and there’s no need to hit the gym hard everyday. But interval workouts can provide a better fat burn effect in less time. That’s why interval workouts feel so hard – they ARE hard because they WORK! Try out some of my invigorating interval workouts next time your fitness routine gets stale and you need to break through a cardio plateau to see your Six Pack appear.

  • De-Stress. When you are stressed out (and let’s face it – that happens more often than you want it), your body releases cortisol. It’s a steroid hormone which is often referred to as “stress hormone”. High doses of cortisol over a prolonged period of time result in fat storage and muscle breakdown – the last things you want to happen to you when trying to burn fat and show off your Six Pack abs. Chapter 8 in my book Balanced Body Breakthrough  teaches you how to manage stress and provides endless tools you can use to get rid of stress for a healthier body and mindset. 
  • Don’t just do crunches! Work your entire core with high quality, effective exercises.  To really get a Six Pack, want to incorporate different core strengthening moves that work your abs from all angles. Here are a few things to remember when working your core:
    • A good workout goal is to aim for 2-3 sets of 10-15 reps per exercise. If the exercise is a plank, try for 2-3 sets of holding for 30-60 seconds and gradually build your time as you increase your fitness.
    • Give your abs at least 48 hours of recovery time before working them again. Train abs like crazy and the muscles will continue to tear with each workout session and wont have adequate time to repair and grow back leaner and stronger.
    • Focus on Quality over Quantity. A plank done with good form will get you much further than thousands of fast, sloppy crunches. It also can help to do core work at the beginning of the workout. That way you’ll have the energy to perform each ab exercise with quality and energy and you wont be tempted to skip out on it early.
    • Challenge yourself with functional core moves. When it comes to training your core, choose exercises that are functional (help you perform better in daily life) and challenge you to grow stronger. Planks, V ups, and “hollow rocks” are a few of my favorites.

To get your stomach ready for summer, I’ve filmed a Six Pack Ab workout routine video just for you. This workout includes some of the all time most effective exercises for shaping Six Pack abs. In this power packed Summer Six Pack ab routine, you will work your abs from all angles for the ultimate core conditioning experience. This video includes the following exercises:

  • Hip flexor stretch
  • “Dead Bug”
  • Backwards bicycle crunch
  • Bridge kick
  • Side plank hip dip
  • Center plank
  • Mountain Climber hold
  • Reverse curl frog kick
  • Flutter kicks
  • Victory V Sit hold

Do this effective Six Pack ab workout routine 2-3 times a week. Combine it with a clean diet, consistent cardio, smart strength training, stress reduction, and sleep, and you will see dramatic results within a few weeks. Are you ready for more definition in your core and feeling your best all summer? Press play on this quick, effective Six Pack ab workout now.

How To Get A Summer Six Pack! Fast, Effective Ab Exercise Routine That Works.

Don’t waste your time doing crunches and hoping for results. Train smart with effective Six Pack ab exercises that work! Leave me a comment below and let me know how you feel after you try this video. I hope this Six Pack ab workout routine serves you in feeling your very best and having an amazing Summer full of health.

Did you LIKE this video? Hit LIKE, SUBSCRIBE to my YouTube channel and share it with your friends! Lets build our positive community online and help others enjoy feel good fitness.

Love and planks,

Caroline

Buy my Book to get your body in great shape so you can LOVE your life

My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Check out my list of services, stay connected about upcoming events by subscribing to my email newsletter, or contact me at carolinejordanfitness@gmail.com to discuss ways we can work together and live well.

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Best Seated Office Exercises For Energy and Performance

Instantly energize your work day and improve your performance with this quick routine of the best seated Office Exercises.

Best Office Exercises For Energy

Photo Credit Mark Kuroda

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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. Not 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.

We are built to move. It’s stress and not moving that is the hardest on our bodies and health long term.

Have you ever had an achy back from a long day of sitting? Or a serious headache from too much time staring at a computer screen? 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 more will dramatically improve how your body feels.

Living a more active life starts with a mindset shift. You have to be willing to drop the all-or-nothing mindset and look for ways to get moving every chance you get. Exercise is not limited to your workouts. Don’t aim only to be active for 30 minutes three times a week—aim to integrate more activity into your daily life. Doing so will help keep you mobile, happy, and fit. You’ll be up for anything—a mover who can handle life’s challenges with ease.

I want to teach you some of my favorite Office Exercises that can be done anywhere for improved energy and performance. These simple movements can be integrated throughout your work day to ease tight, tense muscles and relieve stress. Use the entire video routine or pick your favorite exercises to mix into your busy day to help yourself be your best. I loved filming this routine for you and I hope it serves you in work, wellness, and life.

The Best Office Exercises for Energy and Performance Video Routine

Remember: Wellness is so much more than preventing disease and living longer. It’s the secret to thriving in work and being fully engaged in life. I believe personal well-being drives professional well-being. The healthier you are in your life, the better you are in your life.  

“We have been living under a collective delusion for a long while now that burnout is necessary for success, that if you really are serious about succeeding, building a company, climbing the career ladder, then you just have to accept that’s going to require burning the candle at both ends.”- Arianna Huffington

There is a more sustainable course to success — one that allows time for health, personal fulfillment, joy and giving back. In fact, prioritizing well-being and happiness can actually make you better at your job. You have time for a few quick exercises at work. By taking a little time for yourself and prioritizing your health you will find incredible benefits. 
I want to help you “work smarter not harder” to achieve both professional and personal goals. I am here to help you to continue to develop healthy habits that give you strength and allow you to take care of yourself so that you can thrive in work, wellness, and in life. Next time you are feeling tired or stressed at work, try this simple video routine of Office Exercises and let me know if it helps in the comments below. Make movement a priority in your work day and help yourself perform better.

I hope this video routine serves you in feeling and being your best. If you liked this video, hit LIKE, share it, and subscribe to my YouTube channel for more feel good fitness. 

I’m on a mission to be a positive force for preventative health and help be the change in work wellness. Learn about my corporate wellness services here and contact me at: carolinejordanfitness@gmail.com to discuss ways we can work together to improve the health of your company.

Caroline

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It gives me great joy to help people enhance their success through health. If you are interested in scheduling a consultation to discuss ways we can work with together and improve the health of your company, contact me at: carolinejordanfitness@gmail.com

Over 40 grams of Protein In the Morning. My Favorite Healthy Breakfast Recipe.

What is my #1 favorite Healthy Breakfast? Read on for my go-to morning recipe that fuels my day with power and energy.

Favorite Healthy Breakfast

Favorite Healthy Breakfast

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Breakfast is quite possibly my favorite meal of the day. It’s a healthy habit I never go without and gets my day off to a positive start. Every morning, I make the time to sit down and enjoy a healthy breakfast unrushed. It makes happy to start the day feeling my best.

Eating a healthy breakfast kick starts the metabolism, boosts nutrient intake, helps prevent binge eating (and late night eating), improves memory and concentration, and helps maintain a healthy weight. A Healthy Breakfast is an essential ingredient to helping your body and mind perform at it’s best.

Being pressed for time can make it hard to sit down and enjoy breakfast, and too many times, we skip breakfast altogether or opt for a calorie-laden office pastry. This is not the best way to start your day and spells for an inevitable energy crash. With a little pre-planning, it only takes  a few minutes to whip up something that is healthy and sustaining. It’s better to take a little time to eat well now, than crash and burn into something unhealthy later. I always say, you have exactly enough time for the things that are important to you. Feeling good and performing my best is always at the top of my priority list, so I make the time to plan ahead and have a healthy morning meal so I can kick butt in life.

With real food ingredients and over 40 grams of plant based protein, this Healthy Breakfast recipe keeps me full all day. When I eat this in the morning, I feel the difference. I am more focused, grounded, and productive. I have sustainable energy and strength for my work and workouts. Which is why this Healthy Breakfast recipe has become my go-to morning meal. I’m addicted to feeling good!

Want to see what’s in my power packed morning meal? Because I like you, I’ll share my secret ingredients to success with you 😉 I’d love to hear how your day goes after taking a few minutes to whip up this delicious power-packed Healthy Breakfast of real food.

My Favorite Healthy Breakfast Recipe: Overnight Protein Oatmeal.

Have you tried protein powder with oatmeal yet? If not, it’s time to get on it! I make my oatmeal the night before. In the morning it’s ready to mix with protein and healthy toppings in minutes! You can also prepare the entire recipe in advance, store in the fridge, and grab to go on the way to work.

Ingredients:

Directions:

  1. The night before: use a large saucepan to bring water, oats, collagen, and salt to a boil. Simmer for 1-2 minutes. Turn off stove, stir, seal the lid of the pot, and then allow oats to sit and cook overnight.
  2. When you get out of bed in the morning, the oatmeal will cooked and ready to eat. It’s amazing how much it grows over night.
  3. Add one scoop of protein powder to the oats. Use a handheld blender to mix oats and protein together. Don’t have a handheld blender? You can mix it everything up in a regular blender. My brother makes his protein oatmeal this way.
  4. Pour protein oatmeal into a bowl (or tupperware if you need it “to-go”)
  5. Add toppings
  6. Enjoy and kick butt all day!

Nutrition facts based on one serving made with water and without optional toppings.

Here’s how I make my favorite Healthy Breakfast in minutes. Overnight Protein Oatmeal Video Demonstration.

There you go! My #1 favorite Healthy Breakfast I eat most mornings to be my very best. What is your favorite Healthy Breakfast recipe that helps you kick butt in life? Let me know in the comments below – I’d love to mix up my morning meal and try something you love to start your day with!

Here’s to you, your health, and kicking butt in life,

Caroline

I was not paid by any company to write this blog post. All opinions and flavor preferences are my own.

My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Interested in coaching? Check out my list of services, stay connected about upcoming events by subscribing to my email newsletter, or contact me at carolinejordanfitness@gmail.com to discuss ways we can work together and live well.

I put my heart and soul into my corporate wellness programs and customize my services to benefit the unique needs of the company and the individuals within it.  If you are interested in scheduling a consultation to discuss ways we can work with together and improve the health of your company, contact me at: carolinejordanfitness@gmail.com

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“Baby You’re A Star” No Impact Floor Barre Workout. 30 Minute Long & Lean Routine

Press play on this feel good No Impact Floor Barre Workout for Long & Lean Muscles.

No Impact Floor Barre

No Impact Floor Barre

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Hi Friends!

This 30 minute floor barre video works your total body without placing pressure on your feet and ankles. Its NO Impact, fun, challenging, uplifting, and all levels. This No Impact floor barre workout video is especially designed for those of you who are in need of some non-weight bearing exercise. It’s perfect if you are looking for:

  • A workout you can do in your home or apartment with little space
  • A workout video to stay in shape when traveling for work ( makes working out in your hotel room fun and motivating!)
  • A No Impact cross-training workout to balance high-impact workouts
  • A routine to help you shape and strengthen your abs, hips, butt, legs, and arms.
  • A exercise routine you can do on a sleepy sunday to help pull things together from the weekend and prepare for a strong week.
  • A low-impact exercise routine you can do when coming back from an injury (get the doctor’s permission first of course 🙂 )

I had a lot of fun filming this floor barre workout video for you – my abs felt the burn and my butt was sore for a few days in the best way. To get started all you need is a mat and YOU! Tighten up your pony tail (or man bun 😉 ) and press play now.

“Baby You’re A Star” No Impact Floor Barre Workout. 30 Minute Long & Lean Routine.

I believe exercise is one of the key ingredients in having energy and living a powerful life. I hope this Floor Barre video serves you in feeling your very best. Leave me a comment below if you try these routine and let me know how you feel!

For more Floor Barre Workout Videos, check out this playlist. 

Im here to help you stay positive and active wherever life finds you. I hope this exercise video helps you find ways to move and feel good in your body. I believe in you and know you can do whatever you put your mind to. Here to cheer you on in all ways and always.

Caroline

My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Check out my list of services, stay connected about upcoming events by subscribing to my email newsletter, or contact me at carolinejordanfitness@gmail.com to discuss ways we can work together and live well.

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