How Arianna Huffington Ended Up In My Email Inbox.

How did Arianna Huffington end up in my email inbox? Here’s my story about my work in corporate wellness and where I’m going next.

Corporate Wellness

Photo Credit Josh Leung

“Arianna,

I hope this finds you healthy, happy, and thriving.

I have been following your work for years and find you to be one of the most inspiring, empowering, and incredible leaders.

My name is Caroline Jordan and I am a San Francisco based corporate wellness consultant, fitness professional, and community spokesperson. I believe that self-care is health care and that with the right support anyone can achieve their vision of living well and being successful. I work to help others create a life that feels good on the inside and to live every moment with wisdom, well-being, and gratitude.

Thrive changed my life in 2014, not only is it what I teach in my corporate wellness work today, but it’s what I live by. Little did I know, your book was the catalyst to push me in the direction of what ultimately is becoming my life’s work.

I’m reaching out to you as I’m aware of your new movement of Thrive Global and would greatly appreciate the opportunity to get involved in anyway possible while you’re looking at expansions into the Bay Area. (Be it now, or in the near future – we both know SF needs it). We all need support in learning how to take care of ourselves and live full, meaningful lives.

Would love the opportunity to connect with Thrive Global to learn more – would you or someone on your team in charge of local partnerships be free to connect this month? Let me know!

With gratitude,

Caroline”

“Many thanks for your email, Caroline. Our team is fully focused on our launch November 30th and I would love to discuss ways we can collaborate. Adding Margaux McGrath who can follow up when we’re live. And I would love for you to write on the site about your passion for wellness. Adding Rachel Stern, who oversees content for the site, to follow up. All the best, Arianna”

An email reply from Arianna is one that I’ll always cherish (in fact I may or may not have it printed out for view on my fridge…. Don’t judge!) . It served as an empowering reminder and an extra dose of encouragement to continue to be the change in helping others work smarter, beat burnout, get more sleep, and live well through my work.

So now I get to write for Arianna Huffington and contribute to Thrive Global! How did I get here? Well let me tell you…

I was raised in dance and fitness. My mother was a nurse full time and group fitness instructor on the side – I would go with her to take class growing up and got the opportunity to get certified and start teaching hi-lo aerobics when I was 15 (the 90’s were so fun). I continued teaching through high school, then went on to UCD where I majored in Dance while teaching full time, personal training, and student managing the Fitness + Wellness department. After college I moved to the “big city” of San Francisco to pursue working in fitness full time. My fitness career was blessed and full, but after a few years I completely burnt out – and this was the moment that helped launch me and my business into a powerful new path.

I pressed pause and went back to school in 2012 to earn my Health + Wellness Coach certification. Studying positive psychology and coaching lit a fire in me. I discovered my unique voice, gained expertise and skills, and was able to clearly define how to best to serve others in health. Not only did this process help me personally heal from burnout, it allowed me create a business inline with my own strengths and definition of success.

After my certification, I got my first real opportunity working as a corporate wellness consultant with Genentech helping them develop wellness initiatives, present programs, facilitate and manage events, and support the company in a healthier culture. From Genentech, my work began to take off, and I started working with other companies in the bay area like Google, Sephora, RMC water and Environment, Vista Equity, Credit Karma, ReedSmith, CalPERS, Hines, and more. The work came naturally and allowed me to use my coaching skills and wellness expertise to powerfully influence other’s health and wellbeing. I take pride in the fact that many of the wellness programs I contributed to ranked companies I worked with as Healthiest Companies in America.

Over the years, my work within corporate wellness has continued to grow and take me on adventures supporting others in health. Feedback from every workshop, presentation, and session affirms how much the work is needed, helpful, and appreciated. I believe personal well being drives professional well being, the healthier you are in your life the better you are in your work. The results are undeniable. Intentional corporate wellness programs work.

The only problem is, there are a lot of corporate wellness programs out there that don’t. Let me ask you a serious question: is your company culture healthy?

  • Do you have a “work wellness program” that no one knows about or knows how to access to benefit their health?
  • Do you or your co workers get sick all of the time or have colds that linger for weeks?
  • Do you or your colleagues make simple mistakes on projects due to lack of sleep, energy, or focus?
  • Do you have meetings just to have meetings and then lack time to focus on meaningful projects?
  • Do you or your colleagues suffer from neck, shoulder, upper back, lower back, hip, wrist, elbow, or eye tension from nonstop sitting or screen time?
  • Are there high sugar, processed, and heavy foods hidden in every work hallway, kitchen, and corner?
  • Are meetings so tightly scheduled that eating regular meals or taking brief movement breaks to stretch out desk aches impossible?
  • Are co-workers moody, reactive, overwhelmed, stressed, frazzled, or burnout?
  • Do work socializing events mostly involve  heavy meals, late nights, or lots of alcohol? 

If you answered yes to any of the above, chances are your work culture could use a healthy makeover. For many companies, wellness programs have become just another check in the box, which is why the return on their investment is miniscule. Many companies have corporate wellness programs in place, but until the work culture and environment supports health there will not be positive change. It’s not about going through the motions or having a wellness program just for show. It’s about taking action and helping build a corporate culture to be one that embraces a lifestyle of health.

The work within corporate wellness has only just begun to scratch the surface. Reducing burnout will require making fundamental changes to how we work, live, and approach performance. Change has to come from the top down, the bottom up, and in-between. The organization, management, and employees must all be on board for a healthier work life. This kind of culture change is hard, but not impossible. And it’s already happening. But there are millions who will pay a hefty health price for delay.

I am determined to create work that has a powerful impact. Getting sick from stress should not be an expected side effect life. Want to follow along as I write for Arianna Huffington? Follow my Thrive Global writer profile here or start by digging in with these juicy wellness articles:

I am proud to play a small part with Arianna Huffington and her remarkable team to educate and provide leadership in the health space.

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

Here’s to working smarter and thriving in 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.

Other Things To Check Out:

 

No Impact Calf Strength Workout.

Build stronger calves, shins, ankles, and feet with this no impact workout video that will get your lower legs feeling fabulous fast!

Calf Workout

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Hi Friends!

Everyone loves strong calves. They help you move and feel your best.

If you are looking to build stronger calves, shins, ankles, or feet, then this video is for you! Join me for a quick, effective, no impact calf strength workout video. This nine minute exercise routine will help you build lower leg strength without impact. For this workout, you will lie on your back and train your calf, shin, ankle, and foot muscles with a series of exercises. This routine is perfect if you are recovering from an injury and want to gradually build calf, ankle, foot, and shin strength safely. As always, please check with your doctor before starting this or any other exercise routine. Honor your body and move mindfully without pain!

All you will need to complete this calf workout is a mat and your body! Ready to get started? Roll out your exercise mat and press play!

I hope this calf, shin, ankle, and foot workout helps you build a stronger body and live your best life. I’m so grateful we get to share workouts online together! If you want more help in building a balanced body, my book, Balanced Body Breakthrough, has a lot of exercises that will help you. Check it out here! 

Let me know how your body feels after you try this workout video in the comments below! I’d love to hear from you and your calf muscles. As always, if you liked this video, please hit LIKE, subscribe to my channel, and share it with your friends! I’m always trying to build our positive community online and off. Your support means the world. Thanks for being the reason I LOVE creating new videos, you are the best.

Here’s to you and your strong, happy calf muscles.

Love,

Caroline

Did you LIKE this video? Hit “like” and SUBSCRIBE to my channel! Please SHARE it with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

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.

Other Things To Check Out: 

Six Moves for 6 Pack Abs! 10 Minute Core Workout.

Want six pack abs? Press play on this quick, effective, 10 minute core workout video! Six moves for 6 pack abs – let’s GO!

Six pack abs workout

Six Pack Abs Workout!

Want to get six pack abs? Press play on this quick, effective, 10 minute core workout! Let’s GO!

SUBSCRIBE to my channel for videos to help you FEEL GOOD

LIKE Caroline Jordan Fitness on facebook and join the positive community to start living your healthiest, happiest life.

Hi Friends!

I’m so excited to share this brand new 10 minute core workout with you! Press play and join me for a free, no equipment needed ab video workout. Six moves for six pack abs! Yes you heard that right: only six exercises to help you shape and tone six pack ab muscles in under 10 minutes. Its an all levels routine you can do at home, while traveling, or when at the gym. The six moves are:

– Six Pack Situp
– Russian Twist
– Lower leg drop
– Flutter kick
– Side plank oblique crunch
– Plank

Press play and get some six pack abs action on with me! Let me know how you feel after you try this workout in the comments below! I’d love to hear from you. And if you liked this video, please LIKE, subscribe to my channel, and share it with your friends! I’m always trying to build our positive community online and off 🙂 Thanks for being the reason I LOVE creating new videos! You guys are the best.

Thanks for being a part of my positive community, I love sharing workouts with you! Stay strong and keep smiling my friends.

Love,

Caroline

 

Did you LIKE this video? Hit “like” and SUBSCRIBE to my channel! Please SHARE it with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

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.

Other Things To Check Out: 

I Want To ROCK Your Resolution

You are invited to Rock Your Resolution with me January 10th 2017! Start 2017 with positive energy and strength. This is the year to reach your full potential. Let’s do it together.

rock-your-resolution

Hi Friends,

Are you having a good start to your 2017? I hope so! I’ve just finished my vision board and the wheels are turning to set my goals into motion. 2017 is full of possibility! The positive energy is contagious and I want to share it with you.

You’re invited to kick off the New Year on a high note January 10th for a special “Rock Your Resolution” Fitness Event. This is the ideal time to revamp your fitness routine—adding fun, new workouts to the mix— and to focus on feeding your body just what it needs to GLOW inside and out.

Join me at City Nights night club for a workout party that will work your entire body, get your heart rate up, and shape you from head to toe! Post workout you’ll get a goodie bag full of fitness swag from New Balance and enjoy healthy Suja Juice refreshments. Enjoy a post workout “healthy hour” where you can connect to new positive fitness friends who will help you stay AWESOME all 2017.

This is the year to reach your full potential. Lets do it together. Grab a friend and register hereEveryone is welcome. 

Join the party on facebook too! Let me know what outfit you are going to wear to compliment the night club lights at City Nights. I think I’m going to have to wear something bright 😉

Sending you lots of love and positive energy for an incredible 2017. I can’t wait to ROCK your resolutions with you.

Love,

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.

If you liked this post or have a loved one who could benefit, please SHARE it with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

Foods and Supplements To Help Heal From a Bone Fracture or Injury

Foods and Supplements to Speed Healing From a Bone Break or Injury.

What are foods and supplements you can take to help speed healing from a bone break or injury? Here are some of the foods and supplements I’ve used to help my body heal.

injury-bone-heal

As some of you know I fractured my Sesamoid bone in July 2016. When it happened, I had no idea how serious of an injury it was. I thought I’d be back in no time. I was wrong. I later learned that a Sesamoid injury can often be a lifelong struggle for many athletes and active individuals. But recovery IS possible and I am determined to be one of the success stories.

Recovery from a bone break or serious foot injury like the Sesamoid is a long, tortuous process. It is often an emotional roller coaster of ups and downs; good and bad days. Taking a proactive approach to healing has helped me stay positive and focused throughout this challenge. It helps me to know I am doing everything I can to be good to my body and promote healing. This means making sure to follow all of my physical therapy exercises, listen to my body’s needs, eat a nutrient rich diet, invest in healing supplements, rest, and work on keeping my mind in a peaceful place. The mindset piece of injury recovery really is the hardest part – staying positive, patient, and focusing on what you can do to make progress really helps.

I filmed several hurt foot workout videos for my Youtube channel throughout this recovery. These exercise videos are safe to do with a foot, ankle, or toe injury. Creating this content helped me connect to others who are experiencing the similar pain and frustration of injury. Knowing I could contribute in helping someone else through a challenging time lifted my spirits and reading the kind comments below the videos is often the fuel that keeps me moving forward. It’s a full circle – the best exercise for the heart is reaching down and lifting someone else up. I am so grateful for my community online and off who has been my support system throughout this process.

heal from bone injury with these foods

I hope to use all of the valuable experiences I’ve gained from this injury to help others through my work. I feel that the lessons I’ve learned (and continue to learn) can help others who face a painful injury in life. 

If you are struggling with an injury right now I want you to know: you are not alone. I know how you feel and my heart goes out to you! I want to share the foods and supplements that have helped me in healing from bone break injury in hope that my story can help you in some way.  Of course, everyone’s needs are different, so always consult with a doctor / nutritionist before changing your diet or adding supplements. These recommendations are based off my own personal bone break injury recovery experience. I share them with you with the hope that the resources below help you stay positive, make progress, and recover to full health.

bone break foods

Foods and Supplements to Help Heal From Bone Break or Fracture

Following an anti-inflammatory, high quality, nutrient rich diet is a powerful way to support your body in recovering from a bone break, fracture, or injury. There are also a few specific foods and supplements that can further aid in the process. Here are the foods and supplements I have found to be most effective.

  • Vitamin D. The jury is still out on whether or not vitamin D supplementation actually leads to bone healing after a fracture, but evidence suggests that a vitamin D deficiency often plays a role in broken bones. In that way, vitamin D does play a role in bone healing, at the very least indirectly. If you have a broken bone, getting out in the sun is ideal because getting vitamin D directly from sunlight is really important for bone growth. I did this a lot with my injury in the beginning – I made an effort to go out by the pool and get sunshine! During the wintertime, investing in a Sun Therapy Lamp can help in healing (and seasonal depression).  You can also take 5,000 IUs of vitamin D twice a day for three months to help heal broken bones fast.
  • Calcium. Calcium is an essential structural component of the skeleton, which makes it vital for both health and bone healing. That’s why a calcium deficiency can contribute to broken bones — and why eating more calcium rich foods can aid bone healing naturally. You can get calcium from green leafy foods like spinach, broccoli, kale, arugula, and raw fermented dairy products. In addition to eating calcium rich foods, I like to take a calcium supplement to ensure I’m getting enough. 
  • Magnesium. In order for your body to even use calcium, you also have to have magnesium because research shows magnesium and calcium metabolism are closely related. Eat magnesium rich foods like green leafy vegetables, Flaxseeds, chia seeds and pumpkin seeds, Grass-fed beef, Swiss chard, Almonds, Avocados, and Black beans. You can also add a magnesium supplement, I take the Source naturals magnesium daily. 
  • Vitamin C. Many studies tout the benefits of vitamin C on bone healing. Eat foods rich in vitamin C like vegetable juices, orange juice, true oranges, lemons, bell peppers, kiwis, broccoli and asparagus.
  • Protein. Getting enough protein is always important, but especially when you are healing from an injury. Bone is made of living protein upon which mineral crystals are implanted. By volume, about 50% of bone is protein. When a bone fracture takes place, the body starts collecting protein building blocks to create new bone. Increasing protein consumption promotes growth factors such as insulin like growth, which has a positive effect on skeletal integrity, muscle strength, immune response, and bone renewal. Make sure you know and work to meet your daily protein requirement with high quality nutrition. I follow a healthy, clean diet and supplement extra protein in recipes with all natural, plant based Vega protein powder (its my favorite). Getting enough protein ensures that your body has what it needs to repair and restore.
  • Collagen. I was really skeptical about collagen at first, but then I purchased a bottle at Whole Foods Market, and have been hooked ever since. Collagen is the mechanical strength of bone. It helps to build bone matrix, repair connective tissues for improved elasticity, improve blood vessel circulation, and promote wound healing. I take 6 capsules of Super Collagen+C Type 1 and 3 in the morning before breakfast. I also put Nunaturals collagen in my morning bowl of oatmeal for an extra dose. It doesn’t have a taste, but makes the oatmeal super thick!
  • Turmeric. Turmeric supports a healthy inflammatory response and heart, joint & liver function. You can add turmeric spices to foods / recipes or take a supplement to promote healing. I take the Gaia herbs turmeric supreme 3 times per day with meals. I’ve also tried taking Curamin (main active ingredient in turmeric) directly. I feel both have made a difference in my healing. 
  • Bone broth. Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation. It is a rich source of chondroitin sulfate, which has an anti-inflammatory effect and has been found to also help alleviate joint pain, improve blood circulation, promote intestinal healing, help in calcium- or- magnesium-deficiency-related insomnia, irritability, fatigue and anxiety. I prefer this brand because it’s low in sodium, but there are a lot of options to purchase at your local market and healthy ways to cook up your own at home. 
  • Apple Cider Vinegar. Apple cider vinegar is considered to be a potent remedy for illnesses and overall health. You can read all about it’s diverse and incredible health benefits here. I drink an apple cider vinegar detox drink every day and swear by it’s magic powers.
  • Epsom Salt. Taking regular epsom salt baths has been powerful for me in dealing with pain and promoting recovery. Epsom salt contains magnesium and sulfates which help flush toxins, improve absorption of nutrients, help form joint proteins, brain tissue and mucin proteins. I take a hot bath several times a week to promote circulation and healing. 
  • Arnica. Arnica functions as anti trauma aid and can be taken immediately after fracture.
  • Zheng Gu Shui. You’ve probably never heard of zheng gu shui but let me tell you: it’s a game changer. Zheng Gu Shui  translates to ‘mending bone water’ in English. Zheng Gu Shui is a liniment especially designed to relieve pain associated with fractures, bruises and other types of mild trauma. I put the ointment on my foot nightly and also found it helpful with sore muscles, aches, and pains.

A quality bone healing diet consists of lots of nutrient dense anti-inflammatory foods, vitamins, and minerals. It’s important to stay away from foods that tend to be overly acidic, conventional meat and dairy products, alcohol, excess sodium, and sugar (which is the DEVIL and creates inflammation). Those will acidify your body and actually leach minerals out of your body and cause your bone healing and growth to slow down.  If you want even more insight in how to fuel your success, I highly recommend JJ Virgin’s work. This video is one of my all time favorite resources to share with clients.

Exercise can also Speed Bone Break Fracture Healing!
Exercise is an important way to accelerate fracture healing. The healing process requires good blood circulation, and a satisfactory flow of nutrient replenishing blood to the bone break fracture area. However, your exercise choices need to be SAFE and not put ANY stress on the bone break fracture. Check out my hurt foot workouts to help get ideas on exercises you can do with a hurt foot or injury. 

I know how incredibly frustrating and challenging dealing with a bone break or an injury can be. It helps to stay positive, patient, and focus on the steps you can take right now to move forward. It’s a long, slow, process but I know this for sure: you will grow stronger mentally, physically, and spiritually from the injury challenges you face. Have faith, practice patience, trust the journey, and take small steps in healing every day. Be kind to yourself and treat your body, mind, and spirit with love. If you need more tips to help keep your mind in good shape while you heal, read “How to Stay positive with an Injury”.

Your turn: Have you found these foods or supplements helpful in your own life? What have you found to be most effective in healing from injury?

I hope this post serves you in feeling your best. I want you to know that I am cheering for you.

Stay strong and stay positive my friends.

Love,

Caroline

For more support in living your best life, check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape.

If you liked this post or have a loved one who could benefit, please SHARE it with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

30 Minute No Impact Total Body Floor Barre For Healing, Strength, and Fitness.

Floor Barre Workout

30 Minute No Impact Total Body Floor Barre Routine For Healing, Strength, and Fitness. 

floor barre workout video

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LIKE Caroline Jordan Fitness on facebook and join the positive community to start living your healthiest, happiest life.

Hi Friends!

I’ve gotten so many kind comments from the Hurt Foot workout video playlist, I wanted to film another full length workout video to add to the mix. If you have a broken foot, stress fracture, sprained ankle, achilles tendon tear, broken toe, broken heel, pulled calf muscle, shin splints, or another lower leg injury that prevents you from using your feet, ankles, or calves when you work out, then this video is for YOU. You can also do this video for ab, core, hip, and total body strength when you are not injured – its a challenging workout that will make you sweat!

This 30 minute floor barre video works your total body without placing pressure on your feet and ankles. Its fun, uplifting, and all levels.

ALWAYS check with your doctor before starting this or any exercise routine. When you are healing from an injury, HEALING needs to be your #1 priority. You want to come back stronger and better, so take the time to heal properly so you can come back to full health. Creative workouts can support you in keeping your muscles moving and your mind positive while you recover. I’d suggest watching this video all the way through first so you can determine if specific moves need to be eliminated. Ill guide you through the exercises, but I want you to listen to your body and if anything hurts STOP.

Injuries can be blessings because they teach you valuable lessons about yourself, your body, and moving through life. Its a great chance to work on yourself mentally and spiritually. If you need guidance, my book, Balanced Body Breakthrough has a lot of mental and spiritual exercises that will help you.

Having a foot or ankle injury is challenging mentally and physically. But don’t worry, Im here to help you stay positive and active as you recover. I know how hard injury can be, but I believe in you and know you can heal quickly by being smart, staying positive, and finding your strong.

Check out these other hurt foot workouts to help you keep moving forward while you heal.

Try this video and let me know how it makes you feel in the comments below! I’m already feeling my abs and inner thighs in the best possible way. I hope you enjoy!

 

Thanks for being a part of my positive community online and off, I love sharing workouts with you! Stay strong and keep smiling my friends.

Love,

Caroline

Did you LIKE this video? Hit “like” and SUBSCRIBE to my channel! Please SHARE it with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

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.

 

The #1 Secret to New Year’s Resolution Success

Want to be a New Year’s Resolution success? Read on for my top coaching steps on how to be a New Year’s Resolution success and the #1 secret to make your positive resolution results last. 

new years resolution success

Did you know only 8% of people that set a resolution actually achieve their goals?  92% of people have good intentions but just abandon them after a few weeks or so.

We can do better than that. I know it.

And 2017 is the year to make what you want HAPPEN.

I want to help you succeed and make your goals a reality! I want to help you be the person you want to be. What do you want for your life in 2017? Here are my top coaching steps on how to be a New Years Resolution success and the #1 secret to make your positive resolution results last. 

Steps for New Years Resolution Goal Success:

  • Create a clear vision. Creating a clear vision helps you choose where you want to go in life and motivates you even when the going gets tough. What is the outcome you want from your resolution? What will your life look like if you achieve your goal? That is your vision, the positive end result. 
  • Make a powerful visual reminder. Creating vision boards is considered by many to be a vital step on the road to success. Since positive, focused thinking is the key to achieving goals, pinpointing what those goals are and having something tangible to symbolize them is an essential part of the process.Read my guide on how to make a Vision Board for goals that have lasting power. I make one for every new year and swear by it’s magic powers.
  • Pace yourself. There’s no better way to get sick of something than to do it too much, too hard, and too often, to the exclusion of other pursuits and activities. Take your time and don’t hurry things. There’s no need to do several marathons in your first year of running or become fully sugar free in 30 days. Slowly build upon layers of learning, growing, and small wins. With that approach, you’ll be able to accomplish your resolutions without burning out.
  • Get SMART. Goals make resolutions real. Your resolutions need to be SMART to work: Specific, Measurable, Actionable, Realistic, and Time Bound. When helping clients set goals, I always tell them to act like a news reporter. If your goal was on the news, what would be the who, what, when, where, and why? Cover all the bases when defining and describing your goal. For example: Goal: “I want to get strong”Specific goal: “I will complete a strength routine using 10 to 20 exercises, targeting all my major muscle groups, for 20 minutes at least twice a week to build strength and fitness”Goal: “I will be less stressed.”Specific goal: “Every workday at 3:00 p.m. I will take a regular break to get outside, go for a walk, and de-stress.”Goal: “I will eat healthier meals.”

    Specific goal: “I will make a grocery list and shop every Saturday morning for at least five days of meals and snacks per week.” Or “I will use eatingwell.com for meal plans, grocery lists, recipes, and guides.”

    Having specific and measurable goals will lead to success, because the goals are attainable. It’s easier to make progress when you know you are making progress.

  • Avoid quick fixes and extremes. Quick-fix solutions like a “30-Day Diet,” “Fit in 5,” or “10 Days to Calm.”  are typically not sustainable long term and can lead to negative outcomes. When we expect immediate results or it’s too much to handle all at once, we get discouraged, burnt out, and quit. It doesn’t have to be that way, you can accomplish your resolutions without resorting to extremes. Just go about it in the right way. Customize your approach to your resolutions by setting SMART goals tailored to your personality, prefrences and unique lifestyle. Use chapter one of  Balanced Body Breakthrough to help you.
  • Come up with solutions for potential challenges. Think about what has gotten in your way in the past or potential excuses that might prevent you from achieving your goals. Forgetting? No time? Losing interest? Not knowing where to begin? Write down foreseeable challenges and create strategies in advance for dealing with them. That way you won’t get sidelined or lose forward momentum when they arise. Think ahead and be prepared to overcome obstacles on your path to success.
  • Drop the “all or nothing” mindset. This mentality sets you up to feel guilty eventually and is why so many people struggle to succeed. Expecting to stick to a structured plan for an extended period of time without ever deviating is unrealistic. Things happen and life can get in the way – through illness, other obligations, exhaustion, different opportunities, etc – it is impossible for everything to go “perfectly”. Let go of the black and white thinking and make achieveing your goals about progress not perfection.
  • Embrace mistakes. You can’t make positive change if you beat yourself up every time you mess up. Mistakes are part of the process. Whats important is what you choose to respond from slipups. Learn, grow, and pick yourself up. Mistakes are proof that you are trying and as long as you choose to grow better from each one, you’ll make progress. Remember it doesn’t matter if you fall down, it matters if you pick yourself back up.

All of the above will help you be a New Years Resolution success. But what’s the #1 key that will make all your positive accomplishments last?

Support 

This is the key.

When it comes to achieveing goals, people are generally accountable only to themselves and often that isn’t enough. Having a strong support network helps ensure that you will remain on track and maintain positive changes in your life. What people, resources, systems, and environments can you draw on to help you realize your resolutions, overcome challenges, and sustain positive change? Communicate your goals to your network and ask them to support you. Choose to surround yourself with people who have a positive impact on your lifestyle and goals. No person is an island, it’s truly challenging to accomplish goals or live a positive life without a community supporting your success.  Find your tribe and make your support network. You do not have to do this alone.

Every month, I host large events to help you connect with other positive people who can support your mental, physical, spiritual health. At these events you’ll meet others who can support you in your resolutions and in making 2017 healthy, happy, and fulfilling. Some of my closest relationships have come because of these meetups. My next event is January 10th 2017, a “ROCK YOUR RESOLUTION” workout to give you what you need to get 2017 started on a high note. Join the party and connect to those who can help you make the New Year better for you. Register here. 

What do you think is the #1 key for achieving a New Years Resolution goal? Let me know in the comments below. 

When we set out to achieve a New Years Resolution, change a habit, or bring a dream into being, ultimately we are involved in a bigger act of conscious self-creation. Rather than being stuck with the way we are now, we can actually choose the habits of the mind and the qualities of the soul we wish to be. We can consciously choose the behaviors and skills we wish to learn, the life we wish to have, and follow through to a successful conclusion. In this way, creating a new habit brings us to precious spiritual gifts: hope – that our future will be brighter than today through the efforts we make – and faith: that we can bring into being more of what we desire in ourselves and in our lives. What more do we need to weave a life of meaning, purpose, and beauty?

And while you’re out there making decisions instead of excuses, learning new things, and getting closer and closer to your goals, know that there are others out there, like me, who admire your efforts and are striving for greatness too. Each of us has the opportunity to change and grow till our very last breath. Keep going. Keep growing. Keep creating a life you love. I’m cheering for you my friend.

Wishing you a happy and blessed New Year,

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.

Other Things To Check Out This Week:

Get Rid of Sciatic Pain. Stretching and Strengthening Exercises for Pain Relief.

Sciatic Pain, or Sciatica, which is pain along the large sciatic nerve that runs from the lower back down the back of each leg, can cause severe, debilitating pain. But there are all natural ways to ease and treat Sciatic Pain. Read on for a quick video routine to overcome Sciatic Pain.

get rid of sciatic pain

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Hi Friends!

Are you struggling to overcome a “pain in the butt” sensation? Do you ever wake up feeling agonizing pain all the way from your upper thighs to your feet? Do you deal with nagging lower back pain that spreads downward and won’t seem to quit no matter what you try? You could be dealing with sciatic nerve pain, also called sciatica, which causes painful throbbing in the lower back and limbs. I am here to help you feel better!!

Overcome Sciatic pain with this exercise routine designed specifically to help stabilize the pelvis and muscles of the hips, core, and butt to prevent and treat pain. In this video, I’ll guide you through simple stretches and strength exercises that will relieve sciatic pain and tension.

You’ll begin this therapy based workout session with a few simple stretches that will likely stop your pain immediately. Then I will lead you through a series of key exercises to strengthen your core, legs, and butt. These moves will help you develop the strength you need to stabilize the pelvis and live without sciatic pain. Once you are pain free continue to practice these exercises on your own to bring long lasting relief and prevent future flare ups.

Many doctors will tell you that you should stop training or stop the sport that caused the pain, however I believe that it is possible to overcome Sciatic pain and it’s symptoms with proper management and therapy based exercises like the exercises in this video. Movement is medicine. A regular physical stretching and strength routine will help you get rid of sciatic pain and live tension free. Repeat this routine as much as needed to keep your body feeling its best and live without sciatic pain.

Get Rid Of Sciatic Pain. Stretching and Strengthening Exercises for Pain Relief

 

Try this video and let me know how it makes you feel in the comments below. As always, please check with your doctor to make sure these recommendations are right for you. Honor your body and be good to yourself.  Stay strong and keep smiling my friends. Always cheering for you.

Love,

Caroline

IF YOU LIKED THIS VIDEO, PLEASE HIT LIKE, SUBSCRIBE to my channel, and share this video with your friends! More great content headed your way to help you get healthy and live happy.

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.

Foot and Ankle Strengthening Exercises. Rehabilitation Program.

Foot Ankle Strengthening Exercises. Rehabilitation Program For Pain Relief. 

foot ankle strength exercises

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Hi Friends!

Join me for this 15 minute foot and ankle strengthening exercise rehabilitation program for pain relief. These are some of the  all time best exercises to strengthen, stretch, and mobilize your feet, ankles, and toes. I have personally used to help recover from a serious foot injury and return to foot health.

To do this video you’ll need:

  • a foam roller or something to hang on to (wall or chair)
  • A small ball or small pillow
  • A set of yoga toes or pedicure toe separators – you can get my favorite set here.

ALWAYS check with your doctor or physical therapist before starting this or any other exercise routine. Listen to your body and be smart! Healing is your #1 priority. Stop if you feel any pain!

In this video you’ll complete a series of exercises for your toes, ankles, and feet. All of the moves will help you gain strength, mobility, and health. The toe swaps are challenging and fun to master! Hopefully they can aid in you performing better in all the activities you love or heal from an injury to return to full health.

Foot and ankle injuries are extremely common among athletes and other physically active individuals. Rehabilitation programs like the one in this video that emphasize the use of therapeutic exercise to restore joint range of motion, muscle strength, neuromuscular coordination, and gait mechanics have been shown to have clinical success for patients suffering various foot and ankle pathologies. Rehabilitation programs are beneficial for ankle sprains, plantar fasciitis, Achilles tendonitis, turf toe, heel pain, ball of foot pain, toe pain, ankle sprain, stress fractures, mortons neroma, or other foot and ankle conditions.

The human foot is made of 26 bones and approximately 100 muscles, tendons, and ligaments. It is also the part of the body that bears the most weight, so it is not uncommon to suffer from foot pain or diagnosed foot problems at some point in your life. It helps to make foot and ankle specific stretching and strengthening a regular part of your daily regimen. Take good care of your ankles, arches, and toes. It can be done in a few minutes a day and just might make the difference in keeping your feet pain and injury free. Exercise specific to foot care can go a long way towards improving all aspects of a healthy lifestyle.

Start from the ground up — work your feet for a maximum body benefit! Here you go!

 

Be sure to also check out these hurt foot workouts and foot exercise videos  to help your feet feel fabulous.

I hope you enjoy this video! I want to help you live without pain and feel your very best! I hope these exercises serve you in having happy, healthy, feet.

Happy feet = happy life. Keep smiling and keep shining my friends.

Caroline

IF YOU LIKED THIS VIDEO, PLEASE HIT LIKE and SUBSCRIBE to my channel! share this video with your friends! More great content headed your way to help you get healthy and live happy!

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.

Easy Ways to Spread Holiday Cheer (and Help Make the World Brighter)

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“The best way to spread Christmas Cheer, is singing loud for all to hear.” Buddy The Elf

The world could use a little holiday cheer right now.

Ok, maybe more than just a little.

And we can help with that.

Well, we probably can’t help everybody or save the world overnight. But we can intentionally spread some holiday cheer and make the world a little more bright. And if we can cheer up one person’s day, maybe their smile can cheer up one more.

holiday-cheer

You can make an impact simply by giving the gift of a smile or a happy moment with little random gestures.  The best part? It’s so easy to give, costs nothing, and the time you invest does a world of good for happiness. Lets join together, pay it forward, and spread holiday cheer. Here are a few easy ways to make the world brighter: 

Easy Ways to Spread Holiday Cheer (and Help Make the World Brighter)

  1. Smile at strangers ( I love this one. Smiling is my favorite )
  2. Leave a large tip
  3. Pay for the person behind you in line
  4. Hand write a letter of gratitude and appreciation
  5. Help someone get active.  There’s a coworker or acquaintance in your life who wants to get healthy, but needs a helping hand.  Offer to go walking or running together or join a gym together.  Check out your local Active activities.
  6. Call your grandparents / relatives just to say hi.
  7. Give an authentic compliment to three people.
  8. If someone you love really likes something (a meal, a favor, etc.) give it to them when they least expect it.
  9. Create a care package and send it to an active duty military unit.
  10. In the madness of holiday shopping: make eye contact with the store clerk. Ask about their day. Give them a smile.
  11. Be compassionate. Ask about people’s stories. Listen. Be a good neighbor. 
  12. Hold the door open for others.
  13. Introduce yourself. Make new colleagues, classmates, etc. feel welcome.
  14. Clean out all your old clothes and donate them to someone in need. Your old is someone else’s new.
  15. Write a positive Yelp review about a local business you like.
  16. Listen intently to people’s stories without trying to fix everything.
  17. Donate blood. One pint of blood can save up to three lives.Locate your nearest blood drive.
  18. Volunteer at a hospital, homeless shelter, nursing home, etc.  Get outside of yourself and help others.  Check out Volunteer Match.
  19. Invite someone without local family to your holiday gathering
  20. Give words of encouragement to someone about their dreams, no matter how big or small they are.
  21. Surprise a new acquaintance with a gift
  22. Send flowers or bring one for everyone in your office
  23. Bake healthy treats and share with a neighbor, colleagues, or fitness instructor 🙂
  24. Listen to someone’s pain and help them find a path through it.
  25. Hug a friend.  Let them know how important they are.
  26. Let someone go ahead of you in line or give up your parking spot
  27. If you have a good book you’ve read that’s just sitting around on a book shelf, give it away to a friend.
  28. Attend an event for a good cause (like the 10th Anniversary ALIST ‘Passport to the World’ NYE Spectacular )
  29. Invite someone out for dinner
  30. Dance. Everywhere. 
  31. Go Christmas caroling
  32. Forgive someone (or yourself)
  33. Leave a nice comment on a blog or Facebook post
  34. Collect and donate prom dresses for underprivileged youth.  Check out the Princess Project.
  35. When you’re eating out, buy an extra meal for a homeless person.
  36. Stand up for someone.  Lend your voice. Often the powerless, the homeless, the neglected in our world need someone to speak up for them.
  37. Take the time to teach someone a skill you know.
  38. Decorate your office or work space with festive holiday candles and decorations
  39. Bring a little thank you gift for the coffee barista, delivery truck man, or local store owners you visit often.
  40. Teach others how to make a difference in this world by setting a good example every day.
  41. When someone wants to repay you for something, ask them to pay it forward.

The quickest way to find happiness is to help someone else find theirs. Remember, cheerfulness and love is contagious. We probably can’t change the entire world with these little gestures. But we can still intentionally seek to add life and cheer to the people around us. And as a result, make this world a little more wonderful.

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What would you add to the list? Let me know your thoughts in the comments below. Let’s make this world a little brighter with our love and positive energy.

Wishing you a happy, healthy, and blessed holiday full of health.

Caroline

Other Things To Check Out This Week: 

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

Want more tips so you can keep yourself good shape no matter what life brings you next? Check out my new book  Balanced Body Breakthrough. There is an entire section of the book dedicated to mental wellbeing with tools, resources, and suggestions to keep your headspace in good shape. Wellness starts in the mind and spirit. Pick up your copy here and help your mind feel better.