Fearless Fitness Weekly Update 3/28: The Motivation Issue

Hello!

Hope you have all had a WONDERFUL weekend and had a chance to enjoy the sweet San Francisco sunshine 🙂

1. NEXT FEARLESS FITNESS WORKOUT: TUESDAY APRIL 6th AT 7:15PM!! Our April workout is ONLY a week away! I’ve missed seeing you all and can’t wait! Looking for community events to keep you busy this month? Check out Lululemon’s “Run Club” Thursday nights at 6pm and FREE Dailey Method classes Sunday morning at 930am. Feel free to keep me posted on your progress – I love hearing your strong success stories!

2. FEARLESS FITNESS TIP OF THE WEEK: FOCUS ON HOW YOU FEEL.

The start of the spring season always brings forth new weight loss and diet resolutions. It seems everyone is working hard to “get in shape for summer / vacation / or swimsuit season”. Often these “quick fix” programs are short lived and lead to frustration and “bikini body burnout”.

This month I’d like to challenge you to SHIFT YOUR SPRING THINKING. Drop the “diet” mentality and instead work on developing a health and wellness mentality. I believe that we can actually improve with age and if we treat our bodies well with good food, exercise and health habits. There is no reason we cannot live healthy, happy lives into old age. I recommend that you take your attention off of trying to lose weight, “get skinny”, or look “sexy” for spring. Instead ask yourself, “how can I improve how I feel?”. By shifting your mindset you will be shifting your mood and your attitude. This will help you make better choices for yourself and when you make positive choices your health and weight will naturally improve. What can you do this month to improve your well being? Lets start working towards wellness THIS week! Below are some ideas to get you started…..

3. FEARLESS FITNESS CHALLENGE of the week: Make Health and Wellness your # 1 Priority!

The following is a list of ways you can work to improve your health and wellness TODAY. This week I’d like to challenge you to pick one or two and really follow through. Practice dedication to your well being… the key is getting better with age!

How often are you consistently working out? Can you increase it? Minimum recommended weekly exercise is 5 times a week at least 30 minutes a day. Can you get yourself to do at least that this month? Are you drinking soda, sugary drinks, alcohol more than 2 times a week? Can you decrease that? Do you drink enough water a day? 8 glasses a day? Can you increase it? Are you eating out more than 2 times a week? Can you decrease it? Are you eating organic fruits and vegetables? Can you increase it? Do you eat red meat? How often? Can you decrease it and choose grass fed, hormone free meat? How often in one day do you eat simple carbs like white rice, potatoes, white breads, or junk food? Can you decrease it this month? Go through the list of make your own. Pick one thing you will commit to improving this week and really do it. If you improve one thing then little by little you will see yourself improving with age instead of deteriorating with age. If you want this to be your best year yet, you need the body that will represent your best self! It is the only one you have. Focus on making it feel and look fabulous now!

These little changes will lead to a healthier, happier, you. A mantra to keep you motivated…. “My body restores itself to a perfect weight and perfect health. I am more powerful today and better in every way”.

I am here to support you in all of your fearless fitness pursuits. Please feel free to share your goals with me – I’ll always be here to CHEER you on! Looking forward to our next workout and all the fearless fitness fun in-between!

See you soon!

Caroline

Fearless Fitness Weekly Update 3/21: Words of a Workout Warrior

Hello!

Hope you have all had a WONDERFUL weekend and had a chance to enjoy the sweet San Francisco sunshine 🙂

1. NEXT FEARLESS FITNESS WORKOUT: TUESDAY APRIL 6th AT 7:15PM!! Looking for community events to keep you busy this month? Check out Lululemon’s “Run Club” Thursday nights at 6pm and FREE Dailey Method classes Sunday morning at 930am. Feel free to keep me posted on your progress – I love hearing your strong success stories! Have any of you been to Run Club yet? SO FUN!

2. FEARLESS FITNESS TIP OF THE WEEK: Strength Train Your Brian!

To change your body you must first change your thinking. As humans, our minds are the most powerful tool we encompass. Without it virtually nothing could be envisioned or accomplished. Everything is rooted from the mind & is then translated into our actions. Our actions follow what the mind is thinking.
Conditioning your body is not the first step making the choice to live a healthier lifestyle for life. It begins with the mind’s choice to mindfully make the decisions for yourself. I feel that “Conditioning your consciousness” is the first step in taking the jump from good to great.

You must first THINK like an athlete to perform like one. This week, focus on strength training your mind to uncover the true workout warrior in you. Below are words to help you on your way to a healthier mind…. and body!

3. FEARLESS FITNESS CHALLENGE of the week: Think Like a Warrior to perform like one!

Read the following “warrior declaration” everyday this week. This one very simple exercise is subtly powerful if you commit to it. Try it and see for yourself. You will begin to notice the words popping up in your mind all day long and they will help guide you in making new choices which lead to a new you.

Workout WARRIOR DECLARATION

Today I stand as a warrior and I choose to be all I can be.
I stand for excellence in all areas of my life.
I look for confidence and approval in my own heart and mind, and what you think of me makes no difference.
I know that it is ultimately how I feel about myself that gives me the experience of my life, and shame, guilt, regret, resentment are the most deadly of all opponents. The only way they can be defeated is by absolute integrity, or the absence of contradiction between what I know, what I profess, and what I do. I know that when I lie to myself I am severed from my truth, which is my power, and an inharmonious relationship to my truth is deadly.

No one is born a warrior, just like no one is born an average man. We make our selves that way by the accumulation of steps we take towards one or the other. I know the power of my mind and I begin every journey confident of victory. I am only defeated when I have accepted defeat, and the moment I turn my back on my self and my vision may be the moment I halt just short of my goal, and I will make useless all my previous efforts. My work is to discover my work and with all my heart give myself to it, and by honoring this path I will achieve the greatest victory of all, a life of love, a life I love, and a life well lived.
Today I choose the path of the warrior.

I am here to support you all in your efforts and believe in you 110%! Thanks for being an incredible fearless fitness family! As always, if you have any questions, feel free to e-mail me. Looking forward to our next workout in April and all the fearless fitness fun in-between!

Caroline

Fearless Fitness Weekly Update 3/14: THE GREEN EDITION :)

Hello!

Hope you have all had a WONDERFUL weekend and had a chance to enjoy the sweet San Francisco sunshine 🙂 This week’s e-mail has a “green theme” in honor of one of my favorite holidays…. Saint Patrick’s Day! Irish or not – celebrate this wednesday, March 17th with some green! Below are a few helpful hints to get you started….

1. NEXT FEARLESS FITNESS WORKOUT: TUESDAY APRIL 6th AT 7:15PM!! Looking for community events to keep you busy this month? Check out Lululemon’s “Run Club” Thursday nights at 6pm and FREE Dailey Method classes Sunday morning at 930am. Feel free to keep me posted on your progress – I love hearing your strong success stories! Have any of you been to Run Club yet? SO FUN!

2. FEARLESS FITNESS TIP OF THE WEEK: LUCKY GREENS!!

The more we know about good nutrition and how important it is to eat fresh veggies, the more attention we give to leafy greens. In fact, you can’t find a list of the “most powerful foods” that doesn’t mention kale, spinach or collards. That’s because dark leafy greens contain such an abundant source of nutrients and powerful antioxidants, packing plenty of iron, calcium and fiber! They also contain chlorophyll, the pigment that turns the leaf green. Some people think of this as the plant’s blood and that makes sense when you also consider that leafy greens contain vitamin K, which helps our bodies with blood clotting abilities.

If you are a greens lover like me, chances are you don’t need any encouragement to add these to your meal plan. For those who are a wee bit reluctant, I suggest you start out with some of the milder flavored greens and work your way up. A quick reference on some of the most popular greens…..

*** Arugula: peppery flavor – try raw in salads or sandwiches
*** Bok Choy: sweet, mild flavor – perfect for stir-fries or soups
*** Collards: mild, sweet flavor – steam, braise or sauté until tender
*** Escarole; mildly bitter – eat raw in salads and steam or braise
*** Kale: mildly peppery – boil, steam or sauté
*** Mizuna: tender and spicy – mix with other greens in salads
*** Spinach; soft, sweet flavor – multi-purpose! Raw or cooked in many dishes
*** Swiss Chard: tender, sweet – sauté, braise or add to soups and other dishes

3. FEARLESS FITNESS CHALLENGE of the week: Get your greens! Make an effort to include more GREEN into your meals this week. It’s time to FEARLESSLY feast on something new, exciting, and gorgeously green!

Here are some creative cooking ideas to get you started….

*** For just about any soup, greens are a perfect match. Just chop and stir in, letting cook until tender. Spinach and chard are super quick options.
*** Mix it up in your salad bowl by adding baby spinach, tender young spring greens and baby arugula.
*** Add chopped greens to a stir fry – try collards, bok choy and broccoli rabe.
*** Make a simple side dish by sautéing onions and garlic in a bit of olive oil, add some greens, a little broth and steam until tender. Great with kale because it doesn’t cook down as much as other greens.
*** When making a sandwich or wrap, top it off with baby spinach, arugula or any baby field greens.
*** Want to experiment? In recipes that call for cooked spinach, substitute half the amount with cooked chard.
*** Never have time for prep? Freeze greens for quick and easy use. Remove and discard the tough stem from mature leaves. Wash, dry and chop the leaves. Then freeze in serving-size freezer bags and add frozen leaves directly to soups, stews, pasta sauces, etc.
*** Serve your favorite soup, beans or chili over a bowl of baby spinach. The heat from the broth will gently wilt the spinach and add great flavor to your meal.

Have fun! And if you need someone to join you for a “lucky” dinner or two…. you know where to find me 🙂 Keep your eyes posted for next week’s update…. SODA sabatoge!

Thanks again for being an amazing FEARLESS fitness family! As always, if you have any questions, feel free to e-mail me. Looking forward to our next workout in April and all the fearless fitness fun in-between!

Leaving you with a “lucky Leprechaun” quote 🙂

“I’m a great believer in luck and I find the harder I work, the more I have of it.” ~Thomas Jefferson

Caroline

Fearless Fitness Weekly Update 3/7: Take Action – Make a Healthy Diet HAPPEN!

Hello!

Thanks to all of you for coming out to last week’s Fearless Fitness Workout. We had a GREAT turnout and such an awesome class! I am so proud of you all for your hard work and commitment – you are unstoppable in 2010!!

1. NEXT FEARLESS FITNESS WORKOUT: TUESDAY APRIL 6th AT 7:15PM!! Looking for community events to keep you busy this month? Check out Lululemon’s “Run Club” Thursday nights at 6pm and FREE Dailey Method classes Sunday morning at 930am. Feel free to keep me posted on your progress – I love hearing your strong success stories!

2. FEARLESS FITNESS TIPS OF THE WEEK: Nutrition Notes From Guest Jae Berman!

Last week we were lucky to have San Francisco’s favorite dietitian Jae Berman as a guest speaker. Jae’s talk was a HUGE success and helped educate us on better ways to fuel our fearless fitness workouts. Here’s a re-cap from Jae on what she had to say!

Hi everyone!!

It was so great to meet you all last week! I love that Lululemon provides free classes for the community—just fantastic!

Here is a recap of what we spoke about.

Eat often!

Eat within an hour of waking and every 3-4 hours there after. Also be sure to eat an hour before working out and after working out to fuel your muscles properly. Take a look at your typical schedule and figure out how to fit in small frequent meals. Make it work for you!

Eat balanced!

Remember—you want to eat a protein and carbohydrate every time you eat. The goal is to continually provide yourself with balanced meals to give your body everything it needs.

Watch the fats!

Remember, heart healthy fats like oils, nuts and seeds are very good for your but be sure to watch the portions. 2TB is a portion for nuts, seeds, nut butters, avocado and dark chocolate and 1 TB is a portion of oil.

Here is list of some small balanced meals to get you started:

Stuff a whole-grain pita pocket with skim ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.

Easy vegetables that are on the go like bell pepper, carrots, celery and radishes with hummus

Dried fruit (5-8 pieces), nuts or seeds (1/4 cup or 5-8 nuts), whole grain crackers or pretzels with a lite cheese (babybell or string cheese).

Protein Bar (suggest less than 300 calories and more than 13 g protein per bar).

Lara Bar or Kind bar (all natural but lower in protein) mixed with two babybell cheese or one yogurt

Cottage cheese, 2 TB dark chocolate chips with fresh berries

Popchips, yogurt (or cottage cheese or lite string cheese) with one fruit

Non-fat Greek yogurt, plain yogurt or low fat cottage cheese and one fruit.

Basic sandwich: whole wheat bread with 3-4 slices of deli meat.

Protein smoothie–non fat milk or soy milk, plain yogurt, protein powder and some fruit.

Toss ¼ cup of dried cranberries and chopped walnuts into unsweetened organic oatmeal. Add some milk for protein.

Microwave a cup of tomato or vegetable soup and enjoy with whole grain crackers and low fat cheese.

Ants on a Log: spread celery sticks with peanut butter and top with raisins.

Microwave a small baked potato. Top with reduced-fat cheddar cheese and salsa.

Starbuck’s protein plate.

PB&J sandwich

THANK YOU JAE for your helpful tips on eating for wellness! For more information about Jae, tv clips, and contact information, check out her website: http://www.jaebermannutrition.com/

3. FEARLESS FITNESS CHALLENGE of the week: TAKE ACTION to make a Healthy Diet Happen! Eating healthy requires time and effort, but a little planning can go a LONG way. Write a list of ways you can work on improving your diet habits – and take ACTION on each list item this week. Tell friends and family of your healthy diet goals and have them join you in supporting your efforts. Rather than aiming to be perfect, just aim to be a little bit better today than you were yesterday. Remember, a little change can go a long way! Lets get started on a healthier diet today!

Thanks again for being an amazing FEARLESS fitness family! As always, if you have any questions, feel free to e-mail me 🙂 Looking forward to our next Workout in April! Hope you had a wonderful weekend and I’ll see you at the LULULEMON store soon!

Caroline

Fearless Fitness Weekly Update 2/28: Get Your Downward Dog ON!

Hello!!

Can’t wait for our MARCH FEARLESS FITNESS WORKOUT THIS WEEK!! Get ready to sweat!

1. NEXT FEARLESS FITNESS WORKOUT: THIS TUESDAY MARCH 2RD AT 7:15PM!! After a long month, it’s finally here! I’ve missed working out with you all! Our workout this week will combine heart pumping drills with core strengthening exercises to help you start your spring season strong! At the end of our meeting, we have a SPECIAL GUEST speaker, Jae Berman. Jae currently works as the Regional Registered Dietitian of The San Francisco Bay Club and as a clinical Dietitian for the UCSF Medical Center. She is a certified ACSM Health Fitness Specialist and has been a personal trainer, yoga teacher and Pilates instructor for eight years. You can read more about Jae, watch tv clips, and read her blog here: http://www.jaebermannutrition.com/

Jae’s talk will provide nutritional guidance and diet tips to help you on your way towards keeping your Fearless Fitness Resolutions. Do you have questions about diet, nutrition, fueling for sports, or healthy snacks on the go? Bring them all! Jae will help guide you in the right direction towards making healthier food choices.

2. FEARLESS FITNESS TIP OF THE WEEK: Get Your Downward Dog On!

Although magazines call it the new exercise trend, yoga practice is nearly 5,000 years old. Yoga is not a religion, but instead a system for harmonizing body, mind and spirit, providing a venue for quiet contemplation in which all beliefs are honored. Yoga movements are done with deep, smooth breathing, and combined with guided relaxation to help “tone down the noise” of our hurried lifestyles. It’s important to understand that yoga isn’t a physical fitness or weight loss gimmick. Like anything that has lasting effects, yoga requires regular practice, patience and persistence. We need to do it, not just think about it. The results are worth it: along with enhancing our physical health, yoga helps us to be more present and emotionally balanced in our day to day lives. We begin to feel like human “beings” who enjoy and appreciate life, instead of mechanical human “doings” who simply spin life’s treadmill. This freedom and peace is at the heart of yoga.

Practicing Yoga Can:
*** Reduce stress and increase mental clarity
*** Strengthen the immune system
*** Increase strength, stamina, and flexibility
*** Provide inner calm and steadiness
*** Improve posture, skin, and muscle tone
*** Create a positive self-image
*** Improve circulatory and respiratory fitness
*** Create healing, relief from injuries & chronic conditions

Uncover these benefits and much more by adding yoga into your regular fitness routine!

3. FEARLESS FITNESS CHALLENGE of the week: Try out a yoga class (or a few!). Did you know our city is home to some of the best instructors in the WORLD? It’s time to take advantage of San Francisco’s collection of talented yoga instructors and beautiful studios. With dozens of studios and gyms offering yoga classes – your options are endless! It’s best to ask friends for Yoga recommendations (LULULEMON can point you towards some GREAT instructors/classes). Your experience with yoga will depend entirely on the instructor and style of yoga taught. It’s best to do a little research before hand to make sure you’ll enjoy the class. Most studios post instructor bios online, as well as updated class descriptions and style explanations. Some of the classes I’ve attended have been fabulous, while others have not been the best choice for me. Know yourself and what you want from the yoga practice – with thousands of classes/instructors offered, there will be a class perfect for you.

Can’t make it to a studio class this week? Practice on your own at home! Yoga Journal offers FREE online yoga video podcasts. Find them online here:

http://www.yogajournal.com/podcast/?utm_source=homepage&utm_medium=site&utm_campaign=topten1

Each practice is about 20 min. long and is perfectly suited to ALL levels. Pick and choose from “Hip Opening Sequence”, “Forward Folds”, or “Detoxifying Twists”. One 20 min practice will be the PERFECT amount of work for those short on time. Remember – ANYTHING is better than nothing! Have fun, be safe, and rejuvinate your mind, body, and spirit!

Thanks again for being an amazing FEARLESS fitness family! As always, if you have any questions, feel free to e-mail me 🙂 Looking forward to our next workout on Tuesday with Jae Berman! Make sure to bring your energy, smiles, and a FRIEND!!

Caroline

Fearless Fitness Challenge Weekly Update 2/21: Consistency Is KEY!

Hello!

Welcome to week 8 of the Fearless Fitness Challenge! Take time this week to reflect on your Fearless Fitness Resolution goals – how’s it going so far? Remember, your goals shouldn’t be set in stone – they should evolve with you throughout the year. It’s important to re-access your goals regularly and allow them to change with you. I cant tell you how much I’ve enjoyed your e-mails about your personal goals, fitness triumphs, and cool challenges. Keep up the GREAT work!

1. NEXT FEARLESS FITNESS WORKOUT: TUESDAY MARCH 2RD AT 7:15PM (put it in your planner now!). Our next workout will combine heart pumping drills with core strengthening exercises to help you start your spring season strong! At the end of our meeting, we have a SPECIAL GUEST speaker, Jae Berman. Jae currently works as the Regional Registered Dietitian of The San Francisco Bay Club and as a clinical Dietitian for the UCSF Medical Center. She is a certified ACSM Health Fitness Specialist and has been a personal trainer, yoga teacher and Pilates instructor for eight years. You can read more about Jae, watch tv clips, and read her blog here: http://www.jaebermannutrition.com/

Jae’s talk will provide nutritional guidance and diet tips to help you on your way towards keeping your Fearless Fitness Resolutions. Do you have questions about diet, nutrition, fueling for sports, or healthy snacks on the go? Bring them all! Jae will help guide you in the right direction towards making healthier food choices.

2. FEARLESS FITNESS TIP OF THE WEEK: CONSISTENCY IS KEY!

It may seem like a no-brainer that regular exercise can help you burn fat and lose weight. But, it’s not just about the calories you’re burning. It’s also about the adaptations your body makes when you exercise on a regular basis. Many of those adaptations lead directly to your ability to burn more fat without even trying. When you exercise regularly, your body:

*** Becomes more efficient at delivering and extracting oxygen — Simply put, this helps your cells burn fat more efficiently.
*** Has better circulation — This allows the fatty acids to move more efficiently through the blood and into the muscle. That means fat is more readily available for fueling the body.
*** Increases the number and size of mitochondria, also known as cellular power plants that provide energy for the body. Simply put, you’ll have MORE ENERGY WITH MORE CONSISTENCY!
***Regular exercise will also help you manage your weight. The more activity you engage in, the more calories you’ll burn, and the easier it is to create the calorie deficit needed to lose weight.

Tips for Consistent Exercise:
*** Schedule some exercise time every day, even if it’s just a few minutes.
*** Split up your workouts. You can get the same benefit from short workouts spread throughout the day as do with continuous workouts.
*** Change daily routines to incorporate activity. Park at the edge of the parking lot at work to add more walking time, or add an extra lap at the mall when shopping. Integrating more activity into your usual routines will help you stay active, even if you don’t have time for a structured workout.
*** Find someone to keep you accountable. This can be a workout buddy, a personal trainer, or even a group fitness instructor. Either way, pair up with someone who is inspiring and reliable.
*** Be realistic. Set small, achievable goals at first. If you are new to exercise, plan to work out three times a week. Then move to every other day. As you progress you may build up to a 5-day (or more) weekly routine.
*** Make exercise a priority! Schedule it into your day instead of trying to squeeze it in when you can. If it’s not a priority, you won’t do it.

We all have times when we ‘fall off the wagon’ and miss exercise sessions. We get sick, there’s a big deadline at work, relatives come for a visit, the kids are out of school….. there’s no end to the reasons why we take a break from exercising. The important thing is to NOT BEAT YOURSELF UP OVER IT and get back to a routine as soon as possible.

Be consistent and you’ll surely reap the rewards from your fitness routine. REMEMBER, EVERY TRAINING DAY IS DIFFERENT. THE IMPORTANT PART IS SHOWING UP!

3. FEARLESS FITNESS CHALLENGE of the week: 30 A DAY! This week’s challenge is to accumulate at least 30 minutes of physical activity every day. Activities can range anywhere from structured workouts (spin class, strength training, yoga) to walking your dog or playing frisbee at Golden Gate Park. Don’t have time for a full half an hour every day? Divide your workouts into 10 minute chunks and fit them in whenever you have time. Who said you can’t do calf raises while cooking dinner?! 30 minutes a day for 7 days…. are you up for the challenge?!

Thanks again for being an amazing FEARLESS fitness family! As always, if you have any questions, feel free to e-mail me 🙂 Looking forward to our next Workout in March with Jae Berman! Hope you had a wonderful weekend and I’ll see you at the LULULEMON store soon!

Caroline

Fearless Fitness Challenge Weekly Update 2/7: Love Yourself!

Hello!

Happy almost Valentines Day! What are you doing to LOVE YOUR SELF this week? You’ve been working hard this year – you deserve a little love n’ care! Hope that your Valentines Day plans include some fearless fun for you 🙂

1. NEXT FEARLESS FITNESS WORKOUT: TUESDAY MARCH 3RD AT 7:15PM (put it in your planner now!) I will miss seeing you for weekly workouts this month – but can’t wait to create a GREAT class for our next sweat session in March. KEEP up the hard work – you are off to an amazing start towards reaching your 2010 goals! Looking for other classes to help you keep the momentum going? Check out these programs this week, offered for FREE at the LULULEMON Grant Store:

**Heart Opening Yoga: Join visiting Ambassador Geordie Milne (from Vancouver, BC) for 3 nights of Heart Opening Yoga this upcoming Monday through Wednesday (Feb 8-10) from 7:30-8:30PM at the store!
** Thursday Night Run Club: Meet your favorite Lululemon running friends at 6pm for 5K and 10K runs through our BEAUTIFUL city!
**Heart Happy Hip Hop: Friday, February 12th from 7:30-8:30pm, Ambassador and saucy hip hop diva Christaine Crawford will be in-store leading a special hip hop event for all in attendance! Bring your friends, lover, or secret crush for a fun filled hour of dancing!
** Sunday TRX Class: 9:30am at the store, join TRX trainers for an workout that you can take with you ANYWHERE!

2. FEARLESS FITNESS TIP OF THE WEEK: FIND YOUR SOLE MATE. Sore feet, achy knees, and sprained ankles never helped anyone get in shape, so make sure you’re well grounded with the right shoes before you hit the trail, the gym or the road. Staying fit and healthy means getting a move on and proper shoes for different activities give your feet the support they need for the way you’re moving your body. And who doesn’t love shoe shopping? It’s best to go to a specialty sports/shoe store to be properly fitted. Fleet Feet, See Jane Run, and Sports Basement are good San Francisco shopping options. You’ll want to talk to knowledgeable staff who will carefully examine your body mechanics and help you choose from countless cushioning, support, and and stability options. Everyone walks in a different stride and has a foot size that can vary from narrow to wide. There is no “perfect” shoe…. but if you spend a little time investigating your foot’s style, you’ll find a fit to keep you smiling mile after mile. And yes, it is expensive….. but a trip to the doctor/physical therapist costs more money… and a LOT more pain. Make the investment in quality and keep your body feeling as good as it looks!

3. FEARLESS FITNESS CHALLENGE of the week: Make time EVERY day this week to LOVE your self. Thats 7 days of self-love…. you think you can handle it? 😉 Heres a GREAT way to get started:

Write a list of the little things in life that make you happiest. “Sound Of Music’s” famous song gives us the perfect example: “Raindrops on Roses and whiskers on kittens. Bright copper kettles and warm woolen mittens….” What would your lyrics be to “My Favorite Things”? Write them down and let the list be your guide for some of the things you’ll make time to enjoy this week. Do you love yoga class? Blue Bottle coffee? Bubble Baths? Cooking delicious dinners? Fresh flowers? Take the time to ENJOY them all this week – you deserve a Valentines Treat too!

Thanks again for being an amazing FEARLESS fitness family! As always, if you have any questions, feel free to e-mail me 🙂 Looking forward to our next Workout in March. Have a wonderful week and HAPPY VALENTINES DAY to you all!

Caroline

Fearless Fitness Challenge Weekly Update 1/ 30: Have Adventures!

Hello Everyone!

You’ve FEARLESSLY reached the end of January! Great job! So happy to work with all of you 🙂

1. NEXT FEARLESS FITNESS WORKOUT: TUESDAY FEBRUARY 2 AT 7:15PM. Our 45 minute workout will focus on getting your “Rear into Gear for a kick BUTT New Year!” Prepare for a well rounded workout with lots of leg work, core conditioning, and athletic stretching. Perfect exercises to help you build strength for your favorite sports (running! cycling!) and catered to all levels of athletes.

2. FEARLESS FITNESS TIP OF THE WEEK: MIX IT UP!! An exercise routine will only work for a short period of time before your body adapts and stops seeing results. To keep exercise interesting, stay motivated, AND continue to progress you should change up your exercise routine every 4-6 weeks. Need some ideas?

1. Running or Walking! Running on a treadmill can burn a lot of calories, especially running/walking at an incline. Check out the NIKE Coaching Workouts on ITunes for structured treadmill training programs. Prefer the great outdoors? Try our Lululemon Run Club at 6pm on Thursdays for a fun group running experience.

2. Get with the group! Group fitness classes are great for mixing up your gym routine. Check out group cycling, aerobics, and strength training classes for a fun indoor workout. The instructor will help keep things new, effective, and exciting for you!

3. Suit Up. Don’t wait till summer to break out your speedo for a swim. Swimming is an excellent total body workout that will strengthen your muscles and challenge your heart.

4. Get sporty. Racquetball, basketball, tennis, water-polo, ultimate frisbee…. there are millions of ways to play your self into great shape. Aim to participate in activities that will increase the heart rate and keep it up for a period of time. Sorry chess players….

5. Say OM. It’s a new year…. and time to try out some yoga or pilates. Guarantee it will be a fun experience for the mind and the body!

I dare you to try ONE NEW exercise format this week – let me know how it goes!

3. FEARLESS FITNESS CHALLENGE of the week: HAVE ADVENTURES! This week’s challenge ties into the above fitness tip – I challenge you to break away from your routine and try something new! Because of our routines we often forget that life is an ongoing adventure. This week BREAK away with routine and take yourself by surprise! Do Something Brilliant every day. Strike out in some new directions. Learn martial arts or creative dance. Make a spectacular presentation. Write a love letter to your significant other. Buy a vegetable or fruit you’ve never tried before. Take the scenic route to work. Obliterate your sales goal. Dream a wonderful dream. Prepare an astounding meal. Tell an outrageous joke. SAVOR LIFE – Remember… we only pass this way once!

Thanks again for being an amazing FEARLESS fitness family! As always, if you have any questions, feel free to e-mail me 🙂 Looking forward to another great workout Tuesday night at 715pm! Make sure to bring your energy, smile, and a FRIEND!

Caroline

Fearless Fitness Update 1/24 : Do It Do it Now!

1. NEXT FEARLESS FITNESS WORKOUT: TUESDAY JANUARY 26TH 7:15PM. This week the LULULEMON staff is celebrating a successful Holiday season with their annual staff party Tuesday night. In order to allow them the time needed to enjoy celebrating their AMAZING hard work, we will be ending our challenge at 8pm. We will spend most of our time together moving – so get ready to sweat!

2. FEARLESS FITNESS TIP OF THE WEEK: Keeping a food and fitness journal is a practical way to raise awareness to the fact that eating and exercise are closely connected. Even if you are quite diligent and pay close attention to what you eat and how you exercise, keeping a journal can become a testament to your success! My personal FAVORITE online food and fitness journal is the “Daily Plate” and is offered on Livestrong.com. This FREE service allows you to keep a detailed food and fitness diary, set weight/calorie goals, and provides you with detailed graphs of your progress over time. It’s easy to use and extremely helpful to see what’s going in and out of the body 🙂 Notebooks are also a great alternative if you prefer writing to typing!

3. FEARLESS FITNESS CHALLENGE of the week: “DO IT! DO IT NOW!”. Some people spend all their lives on a boring little island called, “Someday Isle”. “Someday I’ll be happy. Someday I’ll hike in Nepal. Someday I’ll run a marathon. Someday I’ll have a great adventure”. But life is NOT a dress rehearsal. Life is HERE and NOW. Reach out and seize it, you deserve it! Your challenge this week is to list five things you’ve been procrastinating about and plan to take at least a little bit of action on all five this week. Waiting to learn how to swim? Holding back to send out your stellar resume? Trying to find a reason to ask that special person out? Just do it! DO IT NOW!!

Thanks again for being an amazing FEARLESS fitness family! As always, if you have any questions, feel free to e-mail me 🙂 Looking forward to another great workout Tuesday night at 715pm! Make sure to bring your energy, smile, and a FRIEND!

Thanks again have a FEARLESS week!

Caroline