Nuts over COCONUT!

What are fit folks sipping these days?

Coconut Water.

Is this stuff REALLY healthy or just uber trendy? I had to test the waters myself and see!

Coconut water, unlike coconut milk, is found inside young, green coconuts. The water is thin and filmy with a distinct flavor and mild sweetness. Comercially-sold coconut waters are pasteurized to prevent from food borne illness.

Today’s Treat! Coconut Water!

Coconut water contains plentiful amounts of electrolytes and minerals making it a most desirable form of all-natural hydration and nutrient replenishment for athletes and exercisers. One cup of coconut water contains 46 calories, less than 0.5 grams of fat, and is a good source of fiber (3 grams), magnesium (60 milligrams), potassium (600 milligrams), and vitamin C. A single cup also provides 252 milligrams of sodium and 9 grams of carbohydrate. MUCH better than Gatorade’s stats: one cup = 50 calories, 110 milligrams of sodium, only 30 milligrams of potassium, 14 grams of carbohydrate, and no fiber.

Today I sampled Taste Nirvana’s Real Coconut Water.

I was AMAZED something so DELICIOUS could be as nutritious. The sweet water had the perfect consistency with a subtle taste of coconut that was incredibly yummy. It was a cool and refreshing indulgence – I felt like I was drinking dessert!

So will this drink become a staple in my diet? At almost $2.00 a bottle probably not. But as an occassional  treat in the summer heat? YOU BET! Have you tried coconut water? What do you think? Any favorite brands or nutritious suggestions?

Cheers to all you coconut drinkers!

FEARLESS FITNESS WEEKLY UPDATE 6/27: SEASONAL EATS!

1.) Lululemon Athletica GRANT AVE Store Events this week:

*** Join lululemon rockstars Jessica Iyer and Clay Turk for Run Club Thursday nights at 6pm. Beautiful 5K and 10K routes around the city with a great group!

*** Sunday Morning YOGA! Please join us in our store at 9:30am for a complimentary yoga class! Sean Haleen is an Anusara-Inspired yoga instructor and has recently relocated to San Francisco from Vancouver, BC. Sean’s classes are playful and light, yet challenging and introspective. Sean invites all abilities, ages, etc., to his class so don’t be shy! We have extra mats!

*** Are you a fan of lululemon grant avenue on facebook? Check out their PAGE for more upcoming events and exciting updates.

2. FEARLESS FITNESS TIP OF THE WEEK: Seasonal Eats!

There is nothing quite like biting into fresh strawberry when it is PERFECTLY ripe. Or enjoying a juicy tomato in the summer heat. But Americans live in a static supermarket world…. where any and everything is available anytime of the year – even “fresh” mangos mid-February. This week, I’d like to challenge you to EAT SEASONALLY. Because nothing beats eating fruits and vegetables at the peak of freshness—when they taste their best and are fully packed with health-promoting nutrition. Eating seasonally can change the way you eat or even think about food. Want to get started? Here are some tips on getting the most from each season’s eats!

1. READ UP! Looking for seasonal food guides? Find out what’s being grown in your state using the Seasonal Food Guides on Eat Well. Epicurious has also recently launched a complete Farm to Table Guide on their already fabulous site. Check out their Peak Season map, where you can learn about seasonal foods as well as recipes and tips for cooking with them.

2. To Market To Market…. Go to your local farmer’s market. For the most part, small local farmers will be producing what grows best in your region during that season. It’s a great place to learn which fruits and vegetables taste best when. A farmer’s market can also be helpful for teaching you about quality, because usually the people at the market know a lot about what they’re selling, and sometimes you can even speak to the farmers themselves. FarmersMarket.com is a good place to search for a market near you in the US, and the Open Air Market Network provides a list of markets in countries all over the world.

3. Make Friends with the Produce Man
– ask a knowledgeable employee in the produce section. At my neighborhood Whole Foods, there are some employees I know I can count on to answer ANY produce question. Often they have delicious recommendations on how to prepare something as well. Don’t be afraid to ask about what’s in season, or go further by asking what they think is really good at that time. Sometimes one farmer can have a good year and another won’t, and the people who work in the produce section are your best bet for this kind of information.

Change the way you grocery shop by eating seasonally! Your body (and wallet) will THANK YOU. And who knows, maybe you’ll enjoy learning and developing your knowledge of seasonality. It will be fun… and you’ll never be bored in the kitchen 🙂

3. FEARLESS FITNESS CHALLENGE of the week: Summer Recipes!

Your challenge this week is to create THREE meals from some of this summer’s  harvest. Below is a recipe to get you started featuring this summer’s surplus of CHERRIES! Make it a party and invite some friends over to get cookin – summer is the best enjoyed with good friends, good food, and great weather!

Recipe: Thanks to WHOLE FOODS MARKET

Salmon with Caramelized Cherries


Serves 4

Broil quick-cooking vegetables like sliced red onions or bell peppers with the salmon, if you like, and serve over steamed kale. Or flake the salmon over spring greens and baby spinach and toss with the caramelized cherries for a gorgeous salad.

Ingredients

3/4 pound (about 3 cups) cherries, pitted and halved
3 tablespoons lemon juice, divided
1 tablespoon agave nectar
2 teaspoons chopped thyme
12 ounces salmon fillet, cut into 4 portions

Method

Arrange a rack about 8 inches from the heating element and preheat broiler. In a large bowl, toss together cherries, 1 tablespoon lemon juice, agave nectar and thyme.

Arrange salmon skin-side down on a large foil-lined baking sheet. Scatter cherry mixture over and around salmon and broil until salmon is just cooked through and cherries are juicy and caramelized, 5 to 7 minutes. Transfer to plates, drizzle with remaining 2 tablespoons lemon juice and serve.

Nutrition

Per serving (about 6oz/178g-wt.): 210 calories (60 from fat), 6g total fat, 1g saturated fat, 55mg cholesterol, 45mg sodium, 19g total carbohydrate (2g dietary fiber, 15g sugar), 20g protein

If you need anyone to taste test your recipes…. you know where to find me 😉  As always, THANK YOU for being an amazing Fearless Family.  If you have any comments and questions – feel free to email me.

Thanks again and have a great time cookin!

Caroline

Fearless Feet? What do YOU think?

 

The latest fad in fitness? BAREFOOT TRAINING.

Is this faze here to stay? Should we throw our expensive running shoes away?

My recent Balletone certification introduced me to this new trend in treading. Everyday I continue to learn more about how to keep my feet fit. I invite you to join me in exploring this new exercise trend with some interesting articles I’ve been reading. Here’s a post featured in the Florida Naples Daily News…. about how “FEET NEED EXERCISE TOO”!

“Runners and athletes are always searching for the perfect shoe to improve performance and reduce injury. But some say shoes are the problem, and the best solution may be training without them.

Some experts now believe that most athletic shoes, with their inflexible soles, structured sides and super-cushioned inserts keep feet so restricted that they may actually be making your feet lazy, weak and more prone to injury. As a result, barefoot training is gaining more attention among coaches, personal trainers and runners.

While exercising without shoes may sound painful, the idea is that your feet need a workout, too. Proponents believe running barefoot changes a runner’s form and body mechanics to prevent some common athletic injuries.

Although a few coaches and marathon runners have preached the value of barefoot training, the method has received more attention lately because shoe giant Nike is promoting its Nike Free shoe, which it claims mimics the sensation of running barefoot.

Popular training methods aimed at improving running form, including the Pose Method (www.posetech.com) and ChiRunning (www.chirunning.com), also are prompting runners to consider minimalist foot gear or none at all as a way to allow their natural body mechanics to take over.

It isn’t just runners who are going barefoot. One new fitness trend, a dance-inspired workout called Balletone , places heavy emphasis on foot strengthening and flexibility, something that is essential to dancers.

Boulder, Colo., fitness educator Shannon Griffiths-Fable says her chiropractor encouraged her to try barefoot training, and she has also seen a difference in clients who take part in Balletone classes. “I’ve noticed just how fatigued people’s feet get,” she says. “They haven’t used their feet and they don’t know how to support themselves while exercising.”

But barefoot training remains controversial. Many podiatrists cringe at the notion of unshod feet pounding the pavement, where the risks include cuts, bruises and unsanitary conditions.

“If we want to mimic barefoot running, shoes should come with broken glass and twigs,” says Stephen M. Pribut, a Washington, D.C., podiatrist and president of the American Academy of Podiatric Sports Medicine. “The emphasis should be on getting the right shoe for your foot.”

While doctors also worry barefoot running can lead to injuries, proponents say barefoot training helps correct form and reduces foot, shin and muscle injuries.

Someone considering barefoot training should be careful. Doctors strongly discourage it for patients with diabetes, because a foot wound can lead to serious complications. Athletes with foot pain or injuries should consult with a sports-medicine expert, trainer or physical therapist before shedding their shoes. Even proponents of barefoot training say you should start slowly. Runners can start on grass, a clean sidewalk or a rubberized track. Be careful not to overdo it and give feet and muscles time to adapt.

If you aren’t willing to give up shoes while running on streets and trails, you might consider switching to a more flexible shoe or one with less padding if you like the way barefoot training feels. Yoga, pilates or group fitness classes that allow you to exercise while barefoot are also options.

Advocates of barefoot training swear by it, claiming that ditching their shoes has improved the running experience and solved injury problems. Four months ago, 29-year-old Salt Lake City runner Brett Williams was on the verge of buying the Nike Airmax 360, a $160 shoe. In researching the shoe, he stumbled across www.runningbarefoot.org, which has become the Web-based bible for barefoot runners.

“I decided I’d had enough and went barefoot,” says Williams, who on Saturday ran the Salt Lake City marathon, his first marathon, while barefoot. Williams says he enjoys running more now, and suffered only a minor scrape during the race that was less painful than the blisters that often develop on the feet of shod runners.

“Your connection with the ground beneath your feet is absolutely lost with shoes on,” says Williams. “I am utterly convinced your feet don’t need support or cushioning. If they do it’s because you’re not running correctly.”

There isn’t a lot of scientific study on barefoot training. Research has shown that wearing shoes to exercise takes more energy, and that barefoot runners use about 4 percent less oxygen than shod runners. Other studies suggest barefoot athletes naturally compensate for the lack of cushioning and land more softly than runners in shoes, putting less shock and strain on the rest of the body. Barefoot runners also tend to land in the middle of their foot, which can improve running form and reduce injury.

One series of studies from Canadian researchers concluded that heavily cushioned shoes were more likely to cause injury than simpler shoes. They also concluded that more expensive athletic shoes accounted for twice as many injuries as cheaper shoes. The data aren’t conclusive. It may be that buyers of expensive shoes are more injury prone or more active, and therefore more likely to sustain injuries. A summary of the data on barefoot training can be found at www.sportsci.org/jour/0103/mw.htm.

Dr. Pribut says he would like patients to seek out more appropriate athletic shoes, and gives advice on how to do this at www.drpribut.com/sports/spshoe.html. He notes that some athletes who go barefoot or give up structured shoes risk injuring themselves further.

Although barefoot runners say their feet become conditioned to running on pavement, some are choosing minimalist footwear to protect the feet without impeding the barefoot experience. A quirky foot-glove called the Vibram FiveFingers (www.vibramfivefingers.com ) developed to keep sailors from slipping on their boats is one option. A toe-less nylon band used by dancers (www.dancepaws.com) also helps protect feet of barefoot trainers without the structure of a shoe.” ”

Fearless Fitness Readers… what do YOU think? Do you exercise your feet?

FEARLESS Friday Playlist!

So proud of all my spinners who powered through another great week of  workouts! We got through some TOUGH classes …. and are much stronger because of it.

Below are a few of the songs we ROCKED out to this week. Want to join us for a class or two? Check out my online SCHEDULE and come in for a class… I’d love to have you!

Fearless Friday Playlist! June 2010

1. Viva la Vida / Coldplay

2. Commander (Radio Edit) / Kelly Rowland

3. Breakin’ Dishes / Rihanna

4. We Be Clubbin / Ice Cube

5. More / Usher

6. Woohoo (feat. Nicki Minaj) / Christina Aguilera

7. Dynamite / Taio Cruz

8. Bad Romance (Chew Fu Club Mix) / Lady Gaga

9. Promiscuous Girl / Nelly Furtado ft. Timbaland

10. We Built this City on Rock-n-Roll / Bay City Rollers

11. Manhattan / Kings of Leon

12. Hands Tied (Hex Hector Club Mix) / Toni Braxton

13. And I Ran / Flock Of Seagulls

14. Put Your Hands Up for Detroit (Club Mix) / Fedde Le Grand

15. Waka Waka (This Time for Africa) Shakira

16. Touch Me / Rui Da Silva Feat. Cassandra

17. Around the World / Harder Better Faster Stronger / Daft Punk

18. You’re Making Me High / Toni Braxton

And I’ve got to say… I’m LOVIN the new Christina Album! She may be “trying to copy Lady Gaga”…. but comon… who isn’t? Hope you have the chance to enjoy these tunes – and I hope to see you in class soon!

Caroline

FEARLESS FITNESS WEEKLY UPDATE 6/13 : Well Rounded Wellness!

1. NEXT FEARLESS FITNESS WORKOUT: MONDAY JUNE 14th at 7:15pm. We will meet outside the lululemon athletica Grant Ave. store for an outdoor workout that will ROCK . YOUR . WORLD. Make sure to bring some energy, water, and a friend!

Other Lululemon Athletica GRANT AVE Store Events this week:

*** Join lululemon rockstars Jessica Iyer and Clay Turk for Run Club Thursday nights at 6pm. Beautiful 5K and 10K routes around the city with a great group!

*** Sunday Morning YOGA! Please join us in our store at 9:30am for a complimentary yoga class! Sean Haleen is an Anusara-Inspired yoga instructor and has recently relocated to San Francisco from Vancouver, BC. Sean’s classes are playful and light, yet challenging and introspective. Sean invites all abilities, ages, etc., to his class so don’t be shy! We have extra mats!

2. FEARLESS FITNESS TIP OF THE WEEK: Well Rounded Wellness.

Each day we work toward maximizing our level of health and wellness to live long, full, and healthy lives. The pursuit of health, personal growth, and improved quality of life relies on living a balanced life. To achieve balance, we need to care for our mind, body, and spirit.

To work for wellness is to search for enhanced quality of life, personal growth, and potential through positive lifestyle behaviors and attitudes. If we take responsibility for our own health and well-being, we can improve our health on a daily basis. Certain factors influence our state of wellness, including nutrition, physical activity, stress-coping methods, good relationships, and career success.

“Happy Health” is MUCH more than being physically fit. It’s about taking care of your MIND, BODY, AND SPIRIT. Do you Nourish yourself with good nutrition? Cultivate positive social and professional relationships? Keep stress at bay in a healthy way? Challenge yourself to LEARN and grow intellectually? Smile daily? How do you find a harmonious equilibrium between work, play, and living a healthy life daily?

3. FEARLESS FITNESS CHALLENGE of the week: Balance Checklist!

Achieving a healthy life balance is a continual process. You learn – shift – learn – shift….. and somehow manage to find your perfect balance. This week, I’d like to challenge you to seek out well-rounded wellness. I’ve made a simple checklist to help you get started with balanced fitness. Your goal is to check off as many of the 5 components as you can each day. The checklist is meant to help you achieve well-rounded fitness – if you include healthy social, mental, and spiritual habits to it you’ll be feeling happily balanced by the end of the week!

I’ve attached your weekly worksheet. Your goal is to have a 5 star day, Monday through Sunday! GOOD LUCK!
5 Star Wellness worksheet

As always, THANK YOU for being an amazing Fearless Family. Looking forward to our next workout TOMORROW NIGHT AT 715! In the meantime, if you have any comments and questions – feel free to email me. THANKS AGAIN and have a HAPPY, HEALTHY, AND BALANCED WEEK!!

See you tomorrow night!

Caroline

“I had to hit burnout more than once before I understood the wisdom of BALANCE. Of coming back to my center for rejuvination. For me, that now comes once a week on Sundays, when I clear both my schedule and my head to regather myself. If you neglect to charge a battery it dies. And if you run full speed ahead without s…topping for water, you loose momentum to finish the race.” – Oprah

“People who are unhappy in their lives rarely take a deep breath. They don’t sleep well, don’t eat right, and carry tensions in their bodies. If you’re overweight or feeling burdened by endless stress, your body is telling you something. It’s time to start listening.” – Phil McGraw, psychologist

“We can be sure that the greatest hope for maintaining equilibrium in the face of any situation rests within ourselves.” – Francis J. Braceland, psychiatrist.

Think Before You Drink! Conscious Cocktail Choices.

Thanks to our lovely Fearless Fitness Readers for bringing us our first….

READER REQUEST POST!

Q: “I enjoy Happy Hour with my co-workers and going out with my friends on weekends. What can I do to enjoy a night out without a cocktail calorie catastrophe?”

A: A night on the town can do serious damage to your diet. But, happy hour doesn’t have to be a diet downer. With a little planning and alcohol understanding you won’t need to miss out on a fun evening!

It is easy to overdo it on alcohol calories. When it comes to alcoholic drinks, sometimes the calories don’t register. Sadly, some drinks have more calories than a McDonald’s grilled chicken sandwich. Makes sense, when 1 gram of alcohol has 7 calories, compared with only 4 calories for a gram of carbohydrates or protein.

The occasional cocktail won’t result in a bulging beer belly – be smart and you can  keep the calories in alcoholic drinks from adding up. Use these tips from the experts to keep your cocktail calories at bay! (thanks to: webmd.com)

1. Alternate alcoholic and nonalcoholic drinks to save calories. After one cocktail, glass of wine or beer, have a “mocktail” — a nonalcoholic, preferably zero-calorie beverage (like sparkling water with a lime) that looks like the real thing. This strategy not only reduces the risk of over-consuming calories and alcohol, but it also helps you stay hydrated so your head will thank you in the morning!

2. Choose wine, light beer, or simple cocktails made with low-calorie mixers. Just as you might order your salad with dressing on the side, don’t be shy about asking for your cocktail your way.

Mix cocktails with water, club soda, low calorie juices, artificial sweeteners or sugar-free syrups for easy calorie savings. Fruit and vegetable juices can be good choices because they are lower in calories than some other mixers and also contain disease-preventing antioxidants. Still, be careful of fruit juices because even though they are more nutritious, the calories can add up quickly.

Some mixers that won’t pack on the pounds include:

  • Diet soda, soda water, or diet tonic: 0 calories
  • Orange juice (6 oz): 84 calories
  • Cranberry juice cocktail (8 oz): 136 calories
  • Light orange juice (8 oz): 50 calories
  • Light cranberry juice (8 oz): 40 calories
  • Light lemonade (8 oz): 5 calories
  • Coffee, tea: 0 calories
  • Baja Bob’s sugar-free margarita or sweet ‘n’ sour mix: 0 calories
  • Lemon or lime juice (1/2 oz): 10 calories
  • DaVinci or Torani’s sugar-free syrups: 0

3. Skip the mixer altogether. Try ordering your favorite spirit or one of the new flavored liquors on the rocks. Infused vodkas are  popular  – they are not sweetened,  infused with flavors (like  jalapeno or  peach), and don’t add any extra calories.

4. Dilute your drink. Another option is diluting your drink with club soda or sparkling water. Wine spritzers are a low-calorie standby. And if you usually drink vodka and cranberry, for example, try it with club soda, just a splash of cranberry juice, and a squeeze of lime. Garnish with a wedge of citrus or pineapple to add flavor and few calories.

5. Have a game plan. Before heading out to the cocktail party or happy hour, make sure you have a game plan. Decide in advance the number of cocktails you are going to drink and cut back on calories during the day in anticipation. Eat a light snack before you go so you won’t get tipsy with the first drink and be tempted to dive into the food. Always be aware of your own personal limits. Don’t drink too much, and, of course, don’t drink and drive.

All that being said, when you belly up to the bar – what are the BEST and WORST cocktail choices?

Worst:

1. Margarita:
This one drink can have up to 750 calories and 56 g carbs. Substitute it for a tequila on the rocks with a splash of lime.

2. Long Island Iced Tea:
A long Island Iced Tea has about 750 calories 44 g carb. Try rum mixed with Diet Coke and topped with a slice of lime; it will save you more than 600 calories.

3. Pina Colada:
The Pina Colada comes in at a whopping 650 calories and 90 g carbs. Instead, substitute this  with vanilla-flavored vodka and Diet Coke/Sprite, and you’ll save yourself more than 500 calories.

4. Cosmo:
The Cosmo may only have 150 calories and 10 g carbs,  but this sweet drink is too easy to enjoy quickly. It’s too hard not to order more…. turning the cosmo into a costly cocktail.  Try vodka with a splash of cranberry juice  instead.

Best:

1. Gin and Tonic, Vodka and Tonic or Rum and Diet Coke:
All three of these only have 65 cal per 8 oz. glass!  When you drink a one-ounce pour of most liquors and top them off with a non-calorie mixer, you have a drink that’s pretty low in calories, no matter what the combination. Whether you choose gin, vodka, whiskey or rum, top it off with a mixer that adds nothing: club soda, Diet Coke or diet tonic waters. Make them special with infused alcohol flavors, baby splashes of juice or sugar-free syrups.

2. Mimosa:
Half champagne and half orange juice, the Mimosa is at its best when made with the freshest-squeezed juice imaginable for only 75 cal per 4 oz. champagne glass.

3. Kahlua and Coffee:
Surprisingly this classic cocktail can fulfill your alcohol needs and your caffeine needs with substantially less calories: 91 cal per 6 oz. Kahlua is the most famous brand of coffee-flavored liqueur, but any type will do, and the addition of coffee adds zero calories.

4. White Wine Spritzer:
The concept of the spritzer is simple: white wine mixed in equal proportions with club soda, but depending on the wine you use, it can be refreshingly pleasing and only 100 cal per 5 oz. glass.

5. Martini:
Martinis are practically straight liquor, but shaken with ice and an aromatic splash of vermouth, they have a cocktail sensibility for 160 cal per 2.5 oz. glass. The taste can be strong for a drinker who likes more flavorful drinks, but the flavor can be enhanced with infused liquors at a cost of zero extra calories.

Hope this information helps next time your friends invite you on a fun evening out. CHEERS to you learning to be a more conscious of your cocktail calories!  Enjoy…. and as always drink responsibly!

 

FEARLESS FITNESS WEEKLY UPDATE 6/6 : SHARE your STORY!

1. NEXT FEARLESS FITNESS WORKOUT: MONDAY JUNE 14th at 7:15pm. OUR monthly workout is ONE week away! Send your special fitness requests my way 🙂 I look forward to seeing you all in a week!

Other Lululemon Athletica GRANT AVE Store Events this week:

*** Run Club Thursday nights 6pm. 5K and 10K routes around the city with your favorite friends from Lululemon!

*** Sunday Morning Pilates With United Pilates Collective! Please join us in our store for a complimentary pilates class with United Pilates Collective instructors. The classes will be geared towards all-levels. We have extra mats if you don’t have one! Class begins at 9:30 am. Hope to see you there!

2. FEARLESS FITNESS TIP OF THE WEEK: Get Inspired! What has the lululemon community done for you?

Click  HERE to read my story about my lovable lululemon family and how they have made my life a HAPPIER one!

3. FEARLESS FITNESS CHALLENGE of the week: SHARE your Story!

This week I want to hear from YOU. How has lululemon athletica inspired you to lead a healthier, happier life? Did Thursday run club motivate you to sign up for a 5K or two? Has Sunday morning yoga helped you to find some weekend breathing room? Did a lululemon friend influence you to make a positive life change? Take some time this week to reflect on how the community at lululemon has helped shape your life. SEND me your story and share the ways lululemon has helped you to live FEARLESSLY. Let me know if you are open to having your words published on the blog and shared with the lululemon athletica Grant Ave. community! Looking forward to hearing from you 🙂

As always, THANK YOU for being an amazing Fearless Family. Looking forward to our next workout JUNE 14th! In the meantime, if you have any comments and questions – feel free to email me. Can’t wait to READ your stories!!

lululemon athletica Grant Ave RUN CLUB ROCKSTARS!

MAKE TIME – Every Little Bit Counts!

“People always say:

‘I’m too busy to exercise,’

‘I have to be there for the kids,’

‘I’ve got too much work.’

You know what? These are little lies you’re telling yourself, and the go against the laws of self-preservation, because the more WHOLE and HEALTHY you are, the more fully you can give to other people.”

– Oprah

Leave it to Oprah to remind us the importance of prioritizing personal health in our lives. How do you make time for wellness throughout your week?

Remember – EVERY little bit counts! You may not always eat the most nutritiously or sweat through hour long workouts daily – BUT what you DO commit to WORKS wonders for you. Each day, challenge yourself to make small changes towards living more healthfully. Each baby step you make will eventually add up to a happier you that FEELS great!

When your life has left you scrambling to find time to schedule in a workout or two, check out my free online fitness videos. While they may not be filmed professionally, they offer quick workouts you can enjoy anywhere in your city. You can piece together 10 minute segments for a complete workout – or squeeze in one when your tight on time. They can be downloaded to your Iphone, ipod, or computer for at home or on the road workouts to go!

My Fitness Channel on YouTube can be found  HERE .

I hope you have the opportunity to enjoy these videos and  find them useful in times your busy schedule challenges you.  I love feedback and  requests – so if you’d like to see another workout video or two,  leave me a note and let me know what you’d like to MOVE to! ENJOY!

“Just say JUMP : Fearless Fitness Spring Playlist”

As promised, here are a few of the workout jams of the week.

“Fearless Fitness: JUST SAY JUMP PLAYLIST!”

  • Take Your Time (Do It Right) S.O.S Band
  • Dance In The Dark Lady GaGa
  • Smalltown Boy  Bronski Beat
  • Poker Face  Lady GaGa
  • Down (Jason Nevins Mix)  Jay Sean Ft Lil Wayne
  • Fever  Cascada
  • Let Me Go  Cake
  • Gettin’ Over You  David Guetta
  • When Love Takes Over (feat. Kelly Rowland) David Guetta
  • Bebot  Black Eyed Peas
  • Hey Ya  Outkast
  • My Love (Ibiza Is Burning Radio Edit)  Justin Timberlake & T.I.
  • Closer  Ne-Yo
  • Come Along Now (Radio Edit)  Despina Vandi & Phoebus
  • I Want Your Soul (Radio Edit)  Armand Van Helden
  • Break Your Heart (feat. Ludacris) Taio Cruz
  • Gold Guns Girls Metric
  • Hello Good Morning (feat. T.I.) Diddy
  • Rockstar 101 (featuring Slash)  Rihanna
  • Release (Feat. Justin Timberlake)   Timbaland
  • Throw It On Me (feat. The Hives)  Timbaland

Cooldown: (Another Song) All Over Again  Justin Timberlake

Would LOVE to hear what your fitness playlist favorites are – I could always use a good request or two! Hope these bring your workout a little BOOST this week – Have fun!

FEARLESS FITNESS WEEKLY UPDATE 5/29: JUST SAY JUMP!

1. NEXT FEARLESS FITNESS WORKOUT: MONDAY JUNE 7th @ 715pm

Other Lululemon Athletica GRANT AVE Store Events this week:

*** Run Club Thursday nights 6pm. 5K and 10K routes around the city with your favorite friends from Lululemon!

*** Sunday Morning Pilates With United Pilates Collective! Please join us in our store for a complimentary pilates class with United Pilates Collective instructors. The classes will be geared towards all-levels. We have extra mats if you don’t have one! Class begins at 9:30 am. Hope to see you there!

2. FEARLESS FITNESS TIP OF THE WEEK: BUST OUT OF THE RUT!

We’ve been working together for HALF a year now! Can you believe it? When we first began in January, my goal was to create a community to encourage you to LIVE fearlessly. Each week I wanted to challenge you to improve your heath and hoped to inspire you to live your best life. I am amazed at how far we’ve come together. It makes me so happy to see you living out your goals and dreams!

At the 6 month mark in our journey, I feel it’s time to revisit your goals and stay motivated to succeed. The most DANGEROUS obstacle towards success is Falling into a RUT – physically, mentally, or spiritually. The “Life Rut” is a silent killer that endangers our world. It’s called “rustout” and it’s far more deadly and scary than burnout. Sure, burnout can wear down your body, but rustout can wipe out your soul and your spirit.

“Rustout is the slow death that follows when we stop making the choices that keep life alive. It’s the feeling of numbness that comes from always taking the safe way, never accepting new challenges, continually surrendering to the day-to-day routine. Rustout means we are no longer growing, but at best, are simply maintaining. It implies that we have traded the sensation of life for the security of a paycheck….. Rustout is the opposite of burnout. Burnout is overdoing. Rustout is underbeing.”

When was the last time you did something unpredictable? Switched up your fitness routine? Tried out a new recipe? Took a different route home from work? Invited an aquataince for coffee? Visited a new place in your town? Been UNCOMFORTABLE?

What are YOU doing continually to inspire your life? Life is not a journey to the grave, with the goal of arriving safely and insignificantly at the end. JUMP out of the rut. Leave your comfort zone. This week I challenge you to STRETCH yourself – physically, mentally, spiritually. To beat “Rustout” and to BE ALL THAT YOU WANT TO BE.

3. FEARLESS FITNESS CHALLENGE of the week: Just say JUMP!

Write down at least 7 ways you can BEAT “rustout” and CHANGE your weekly routine. Challenge yourself to try new things, take chances, and do one thing a day that scares you. TAKE ACTION – make LIVING LIFE happen!

Share your list with me or others in the fearless fitness community. TOGETHER we can help encourage each other to reach for more. Who knows what life may have in store? I SAY LETS JUMP – and find out!