Category Archives: Ab training

Beat the Belly Bloat Workout. Feel Better Fast With This Flat Abs Routine

Belly Bloat is the WORST! There is nothing more uncomfortable than not feeling good in your body. Use these exercise videos to beat Belly Bloat and help your stomach deflate.

Beat Belly Bloat

Beat Belly Bloat

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Hi Friends,

Belly Bloat is the WORST. There is nothing worse than being uncomfortable in your body.

No one likes feeling bloated: it causes physical discomfort and hurts your ability to live life to its fullest. When I say “Belly Bloat”, I’m not talking about a few extra pounds of stomach fat, I’m referring to  the temporary abdominal distention that plagues most everyone from time to time. The good news? Stomach bloating is something you can avoid with a few simple habits to keep your belly healthy.

Here are a few suggestions to help gut health, digestion, and prevent Belly Bloating from cramping your lifestyle.

Stop Stomach Bloating. Beat the Bloat and Keep Your Abs Feeling Tight with these health tips:

  • Be Mindful with Fiber. Too little fiber can lead to constipation, which can result in bloating. Avoid tummy trouble by eating a diet high in fiber (25 grams per day for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds. But be careful, too much fiber may actually cause bloating too! Ive known a lot of people who overdose on fiber and their good intentions turn around to cause uncomfortable belly bloat. Use the recommended dose of fiber as a guide to figure out how much you need to keep your bowels moving and your tummy tight.
  • Drink Up! Drink plenty of fluids (aim for 6-8 glasses a day) to aid in digestion. Keep yourself hydrated by starting each day with a glass of water as soon as you wake up, and then 30 minutes before eating any big meal. Learning to drink more water is a habit you can cultivate, and it’s not hard to do it. Get in the habit of keeping a water bottle on hand at all times.
  • Exercise. When you aren’t moving, nothing else is either! This is why when we sit too much or travel things tend to get backed up and puffy! Aim to get at least 30 minutes of physical activity five times a week. If your schedule is busy and you have a hard time fitting in 30 minutes of continuous activity, try doing 5-10 minutes in the morning before leaving your hotel or home. Any movement is better than none and will go a long way in helping you manage digestion. Even a walk can prove beneficial, do whatever allows your stomach to feel its best. When I am feeling a bit on the bloated side I like to do cardio to aid in digestion and core work to help “pull things back in”. To help with bloating, I filmed the below exercise videos. Press play and join me in getting fit to stop the Belly Bloat with these fitness routines.

Beat Belly Bloat Workout #1

This workout video featured Saje “Gutzy” essential oil roll on blend for digestion. If you are wondering… it’s amazing.

Beat Belly Bloat Workout #2

If you liked these videos, please HIT LIKE and SUBSCRIBE to my YouTube channel. I work to create great content to help you get healthy and live happy.

  • Rule Out Foods You’re Allergic or Sensitive To. While this may seem like a no-brainer, food allergies, sensitivities and intolerances can cause bloating, gas and stomach discomfort. Wheat and dairy are common culprits but it is best if you don’t self diagnose. If you think you have a food allergy, sensitivity, or intolerance, see your doctor for allergy tests and how you can avoid allergy and sensitivity-aggravating foods.
  • AVOID Sugar-Free, low fat, artificially sweetened sugar alcohols. Sugar alcohols are lower calorie forms of simple table sugar. Because they are digested in a different way than sugar, many people find that they cause bloating. Sugar alcohols are most often found in chewing gum, soda and as filler in many processed foods (all that “low-fat” and “non-fat” stuff is dangerous!). Look for the “-ol” at the end of the word to recognize a sugar alcohol. Examples: Sorbitol, and xylitol. Toss out sugar free foods, chewing gum, and diet sodas to beat belly bloat. You can read more about avoiding the dangers of artificial sweeteners in your diet here.
  • Eat smaller meals more often. Eating more frequently can help control blood sugar, manage hunger, and keep you free of the bloated feeling that often follows large meals (think post thanksgiving fullness – not something you want on a regular basis). Try five to six small meals each day and make sure the quantity of food and calories are proportionate to your needs. To create a daily meal plan that includes the recommended amounts of all major nutrients, visit the U.S. Department of Agriculture’s MyPlate web site or schedule a visit with a nutritionist.
  • Try healthy holistic foods and drinks to deflate. A few studies suggest that peppermint tea, ginger, dandelion, prunes, pineapple, parsley, and yogurts containing probiotics (“good” bacteria) may help reduce bloating. Probiotics can be especially helpful as they nourish the healthy bacteria in your intestines and keep things running smoothly. You can find probiotics in fermented foods such as sauerkraut, kimchi, and cultured dairy-free yogurt. You can also take probiotics in a supplement form. Or you can try my delicious daily detox apple cider vinegar drink! These are safe foods that are good for you. Give them a try to see if they help with bloating or digestion.
  • Take it easy on the beans. When it’s down the wire—such as several days before a big event—you may consider avoiding certain foods that are otherwise healthy for you. Beans and cruciferous vegetables can cause more gas than other foods, stick to other vegetables and plant-based sources of protein when you need to avoid potential stomach bloating.
  • Slow Down. Eating too quickly and not chewing your food  can cause air swallowing that leads to bloating. If you are a speed eater, it might be a good idea to make it a goal to slow down and take the time to enjoy your food. Aim to make your meals last at least 30 minutes. When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying and you can avoid belly bloating.
  • Careful with the salt. You knew this one was coming, you will want to limit your salt to avoid bloating. Get in the habit of reading food labels and being a mindful consumer. When buying processed, canned, or frozen foods, shoot for no more than 500 mg of sodium per serving in any product — or a total of 1,500 to 2,300 mg of sodium per day. Look for labels that say “sodium free,” “low sodium,” or “very low sodium.”
  • De-stress Yourself. Too much stress can cause constipation, stomach upset, or stomach bloating. Along with resolving any lifestyle factors that may be contributing to anxiety (like too much caffeine, not enough sleep, or poor diet), my book Balanced Body Breakthrough includes an entire chapter full of simple, effective stress relieving exercises and healthy habits. Getting rid of a tummy troubles may be a simple as a few deep, intentional breaths.

If you eat well, exercise, and manage your stress and you will be free of Belly Bloat and have a happy stomach for life. Of course, the suggestions above should not replace the advice of your doctor or health care practitioner. Should your stomach bloating last more than a few days, make an appointment with your doc and seek medical care.

I hope the healthy hacks above gave you a few ideas on what to do the next time you face tummy trouble. Do you have a healthy habit that helps you beat belly bloat and keep your stomach in good shape? Let me know in the comments below. I hope this post serves you in feeling your very best and keeping your belly healthy for life.

With love,

Caroline

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

Other Things To Check Out:

20 Minute Floor Barre Workout for a Longer, Stronger Physique

Expect to get better posture, core strength, and a longer physique with this pilates and dance inspired Floor Barre Workout.

Floor Barre Workout

Floor Barre Workout

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!

Join me for an uplifting 20 minute Floor Barre Workout video for a longer and stronger physique! This Floor Barre Workout video is all levels and works your total body without placing stress on your joints (read: No Impact!). It’s fun, uplifting, and feels so good! In this Floor Barre Workout routine, you’ll move through a series of ballet inspired total body exercises. In 20 minutes, you’ll get a complete workout for your your abs, hips, butt, thighs, back, and arms. This is one of those feel good workouts you can do daily for incredible fitness results. Expect to get better posture, core strength, and a longer, leaner physique with this pilates and dance inspired Floor Barre Workout.

Ready to get sweaty? Press play now.

20 Minute Floor Barre Workout for a Longer, Stronger Physique

Loving the outfit studio style for this YouTube video = New Balance Elixir Tight and New Balance Newbury Crop Top. 

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

I am excited for you to try this Floor Barre Workout video, it’s a feel good favorite routine for the body and mind. Let me know how it makes you feel in the comments below. Stay strong and keep smiling my friends, I can’t wait to share another workout with you again soon.

With love,
Caroline

My mission is to empower feel good fitness inside and out. I am here to be of service in your wellness and help you get your mind, body, and spirit in shape so you can love your life. Lets work together and live well. Contact me at carolinejordanfitness@gmail.com 

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: 

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

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’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.

 

Stomach Series Workout. Intense 4 minute ab exercise video.

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Proud to say, this image is unedited and un-airbrushed. I work HARD for my abs, focus on QUALITY over quantity, and make every second count 🙂

A longer workout isn’t better. A better workout is better. Focus on QUALITY over quantity and you’ll find amazing results in NO time.

With the right moves and sequencing, even four minutes can be a challenge. I filmed this pilates inspired “Stomach Series” to help you get a stronger core despite your busy schedule. All you’ll need is a bit of space and a positive attitude.

Sometimes referred to as the “Belly Burner,” these five Pilates mat exercises will challenge your abdominal endurance. Try it for yourself! In this challenging core workout routine, you’ll do the following exercises:

– single leg stretch
– double leg stretch
– single straight leg stretch
– double straight leg stretch
– criss cross

Notes on form. Most people agree that these are some of the best ab exercises of all time. Yes, they are challenging. You can modify them by not taking your legs as low and/or keeping your head down. There are modifications for these exercises included in the detailed instructions in the video.

In general, use your abdominal muscles to keep your upper body curl, to stabilize your pelvis, and to move the legs from your center. Do not take your legs any lower than you can control the movement from your abs and keep your back from coming off the mat. Your pelvis must stay stable.

Some people teach the stomach series of five with no break between exercises holding the upper body curl the whole time. This an advanced option, move forward at a pace that feels right to you. Excessive muscle fatigue is not part of Joseph Pilates’ method and might affect your ability to perform QUALITY movements. Put your head down and take a break if you need to between exercises. Remember you are your #1 priority 🙂

*** As always check with your doctor before starting this or any exercise program. Listen to your body and honor its needs always.***

Without further ado, heres my Caroline Jordan Fitness version of the stomach series workout :

You did it! How did it feel? Amazing how effective four minutes can be right? If you liked this video, please SUBSCRIBE to my channel and SHARE your favorite videos with your friends on Facebook, twitter, or youtube! I put great videos up regularly because I want to help you live a happy, healthy life. Please like, share, and subscribe if you want to be a part of it!

Heres to happy abs and living a life that feels good on the inside 🙂

Caroline

Other Things to Check Out This Week:

Long, Lean, Dancer Ab Routine (To help You Train for Costa Rica January 2015)

I could dance before I could walk. My mother put me in ballet slippers before any other shoe and I havent stopped moving since. I worked my way up in the Royal Academy of Ballet elementary through high school, and went on to earn my B.A. in Dance at UCDavis. I loved how dance made me feel free, allowed me to express myself, move to music, and be in the moment. My history in dance instilled in me a love of movement – not just for the body benefits but for my SPIRIT. I carry that with me now in every workout. Its not just physical – my soul benefits when I move.

College Dance Major Thesis Piece: Inherently Devine. Posing with my dancers!

College Dance Major Thesis Piece: Inherently Devine. Posing with my dancers!

Dance training involves a lot of daily physical therapy exercises in order to keep the body strong and injury free. Every day the dancer does foot work, hip work, core work, mobility, flexibility, and strength training to keep their body performing at it’s peak. Many of the dance prep exercises are pilates based movements that lengthen, strengthen, and use the entire body as one. This explains why dancers are functionally fit athletes – in shape bodies that can do AMAZING things.

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Through creating videos for my YouTube channel, I have received many requests for dance based workouts. I filmed this dance ab workout routine to demonstrate some of the moves we used in my dance training days. These exercises were done daily in the studio and will help shape and tone a dancer’s 6 pack stomach. This video is a blend of pilates and dance based ab exercises designed to lengthen, tone, and shape the core without adding bulk. The moves you will go through in this video include:

  • The pilates hundred
  • Flutter Kicks
  • Single leg stretch
  • Double Leg Stretch
  • Single Leg criss cross
  • Pilates roll up
  • V sit with a twist
  • Plank with a calf stretch

Dancers work their core muscles daily because they recognize how important it is to performance and health. Your core supports every thing you do. Having strong abs will help you move better, dance better, look better, AND have amazing posture. This routine can be done a few times a week in combination with regular cardio, strength, and flexibility training. Combined with consistent exercise and a clean, healthy diet, this ab routine will help you feel better in your body and achieve amazing physique results.

You can work through this video at a gym, at home, in the dance studio, or while traveling. Repeat the series 2-3 times if you need an extra challenge!

As always, please check with your doctor before starting this or any exercise routine. Honor your body and its needs – exercise mindfully always.

If you liked this video and are hungry for more,  SUBSCRIBE and share it with your friends. More great content headed your way every week to help you get healthy and live happy!

These dance based exercises will be moves you’ll get to see more of on my “Reboot, Renew, and Reawaken Retreat” In Costa Rica January 2015. I highly recommend working through the exercises above so you are ready to join us for 7 days of invigorating fitness activities, powerful yoga, energetic dance and motivational wellness workshops. Reboot your health, renew your energy and reawaken your spirit in Costa Rica January 24-31st! Fitness, Yoga, and Dance… there’s no better way to kick off your new year in a positive place. Hope you can join us 🙂 To learn more about this special retreat experience, CLICK HERE. 

Cant wait to hear how your abs enjoyed my “Long and Lean Dancer Ab Routine”! Keep moving, keep going, keep growing, keep up the great work! Ill see you for another great workout (or retreat!) soon!

In health,

Caroline

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Other Things to Check Out This Week:

 

Taste of Summer. Swimsuit Ready Abs, Farm Fresh Recipes, and Summer Workout Playlist!

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“There shall be an eternal summer in the grateful heart.”

Just a few things I LOVE about Summer :

  • Fresh workouts
  • Flavorful produce
  • Books
  • Swimsuits

Put them all together poolside and I am one HAPPY Caroline. Since San Francisco is typically freezing cold come June, I drive out of the city in search of sunshine. The Palo Alto Equinox and my family’s home in Davis are two of my favorite easy escapes that satisfy my summer craving. Its true, you don’t know what you’ve got till its gone. And you really start to appreciate the deliciousness of summer when you live in a city of fog full time 😉

San Francisco Summer VS. Palo Alto Summer.

San Francisco Summer VS. Palo Alto Summer. Yes this photo is real.

My family’s home in Davis is the epitome of summer for me. Backyard fruit and vegetable garden. Pool with a little diving board and patio for barbecues. And my favorite, the southern style rocking chairs perfect for getting lost in a book or two. Its the little things that all come together to make you want to kick off your sandals and savor the season without a care in the world. I thought I’d share a little bit of that with you in this newsletter, so no matter when or where this post finds you, you can have a little taste of summer too. Hey, we all need a break every once in a while. Sit back, relax, and enjoy a workout, a playlist, and a few of my favorite backyard treats!

Summer Swimsuit Workout.

One of my favorite things about summer – the abundance of outdoor workout opportunities! From hiking to playing pool basketball, summer tends to motivate people to move more. It also often means people are spending more time in less clothing…. which is why core classes are packed and my YouTube Channel is filled with requests for Ab Workout videos.  To meet the demand, I filmed a little 10 minute core routine to help you look and feel “swimsuit” body ready for your summer activities. This exercise video requires no equipment and can be done at home, in a hotel room, in the gym, or on the beach (anywhere really 🙂 . It includes some of my favorite “beach body” moves to train a strong core and have you feeling confident in all your activities this summer.  The exercises include:

  • Plank mountain climbers
  • Oblique V sits
  • Total Body Crunch
  • Corkscrew leg lift
  • Side plank with twist
  • side crunch with leg lift
  • sit ups

These exercises target your upper and lower abs, obliques, arms, and lower back. Combined with consistent cardio and clean eating, this video will help you on your way to getting lean, toned, and fit. Living a fit, healthy lifestyle will support you in making the most of your summer. Try out this routine and let me know how you feel! And as always please check with your doctor before starting this or any exercise program.

Summer Swimsuit Workout. 10 Minute Core Fitness Video. 

For more swimsuit secrets, check out, “Summer Six Pack Secrets: My No Nonsense Tips to Feeling Strong in Your Swimsuit”.

Summertime Farm Fresh Recipes, from my Home to Yours

I always forget how much better home grown produce is. When summer comes around I am reminded of the incredible flavors of fresh backyard fruit and vegetables.  My family grows a small but plentiful garden and honestly its the most rewarding dining experience to have a plate full of home-grown love. The peach trees are one of the biggest highlights for me. Come july we are swimming in a sea of peach goodies, so much so that all the neighbors tend to “stop by” often. You have to take advantage of the crop when its in full, so we have experimented with many ways to savor the sweetness of the moment. Here are a few of my favorite ways to enjoy ripe summer peaches:

998340_10101929297778613_815512805_n Whole Foods Market Grilled Chicken Salad with Peach-Pecan Vinaigrette

Serves 4

You can use leftover grilled chicken to make this recipe. For extra flavor, grill the peaches and red onions, too. Nobody will guess that the fruity, nutty dressing here is made without added oil.

Ingredients:
  • 1/4 cup toasted pecans, plus more for garnish
  • 2 tablespoons sherry vinegar
  • 1 tablespoon chopped candied ginger (optional)
  • 3 peaches, pitted and sliced
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 1 red onion, sliced
  • 1 head lettuce, torn into bite-size pieces
  • 10 ounces boneless, skinless chicken breasts and/or thighs, grilled and chopped
Method:

Purée pecans, vinegar, ginger, one-third of the peaches, 2 to 4 tablespoons water, salt and pepper in a food processor until smooth. If desired, press through a fine sieve for a silkier dressing. Transfer to a large bowl. Add remaining peaches, onion, lettuce and chicken and toss to combine; garnish with more pecans.

Nutritional Info:
Per Serving: 200 calories (60 from fat), 7g total fat, 1g saturated fat, 40mg cholesterol, 130mg sodium, 18g carbohydrate (5g dietary fiber, 6g sugar), 18g protein. Gluten, Dairy free 🙂
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Easy Green Peach Smoothies:

Peach Green Smoothie
1 medium peach
1 banana
2 cups fresh baby spinach (or other leafy green)
1/2 cup water or milk of choice (almond, soy, dairy)

Calories: 169 | Fat: 0.6g (grams) | Protein: 4.4g | Carbs: 44.4g | Calcium: 10% | Vitamin A: 88% | Vitamin C: 71%

Peach-Nectarine Smoothie
1 peach
1 nectarine
1 carrot
1/4 avocado
2 cups fresh baby spinach (or other leafy green)
1/2 – 1 cup water or milk of choice (almond, soy, dairy)

Calories: 219 | Fat: 7.8g (grams) | Protein: 6g | Carbs: 38g | Calcium: 14% | Vitamin A: 269% | Vitamin C: 78%

Peach-Banana Smoothie
1 peach
1 banana
½ cup blueberries
2 cups fresh baby spinach (or other leafy green)
1/2 cup water or milk of choice (almond, soy, dairy)

Calories: 200 | Fat: 0.8g (grams) | Protein: 0.5g | Carbs: 54.5g | Calcium: 11% | Vitamin A: 89% | Vitamin C: 82%

Getting my green smoothie fix post summer swim at Equinox!

Getting my green smoothie fix post summer swim at Equinox!

Caroline’s No Cook Peach Blueberry Dessert
An way to enjoy some ripe, juicy peaches without turning on your oven

Serves 4

  • large ripe peaches, diced
  • cup blueberries
  • 1/3 cup raw pecans
  • 1/4 cup pitted dried dates
  • 1/8 teaspoon cinnamon
  • pinch cardamom (optional)
  • pinch fine grain sea salt
  1. Divide the peaches  and blueberries evenly among 4 small bowls and set them aside.
  2. In a food processor or blender, pulse the pecans to break them up a bit. Add the dates, sea salt, and spices. Process until the mixture is crumbly and sticking together. If it seems too dry and isn’t sticking together, add another date or two.
  3. Sprinkle the crumble mixture over the peach and berry bowls and enjoy!
And last but not least, nothing says summer like an upbeat music playlist. Whether you are hitting the gym or hosting a barbecue with friends, these tunes will help make memories. Click play and ENJOY. And if you have a favorite youd like to share, send it my way on Spotify!

What does Summer mean to you? What are your favorite things about June through September??? Leave me a comment and let me know if you try out the video, recipes, or playlist above! I hope that no matter where you are, you take a moment to savor the season of summer in a way that is meaningful to you. Kick back, relax, and enjoy your life. Its happening NOW!
If you liked this post, please share it with your friends on Facebooktwitter, or email. More great content is headed your way every week to help you live a happy, healthy life! 

Yours in health and happiness,

Caroline

Other Things To Check Out This Week:

Balance Training 101. Find Stability, Boost Strength, and Work Your Total Body!

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Want stronger butt, thigh, hip, ankle, lower back, and ab muscles? You should give balance training a try! Balance training exercises can help you perform well, stay injury free, and move happy. However, it’s an area often forgotten by fitness enthusiasts and sometimes even fitness pros. You’ll miss out on a multitude of benefits if you aren’t training balance on a regular basis. Read on to learn all about balance training and how you can benefit from adding it into your weekly routine. I’ll even give you my 9 minute “Better Balance Workout” to get you started. But be prepared, balance is hard, both in life and in workouts 😉

Balance Training 101. Find Stability, Boost Strength, and Work Your Total Body!

Balance is the ability to control the body’s position, either stationary (e.g. complex yoga pose) or while moving (e.g. ice skating, running, playing sport). It is a key foundational element of fitness, along with strength, cardiovascular exercise, and flexibility. The overall benefits of balance training include improvements to overall fitness, sports performance, and of course injury prevention. Specific benefits Include:

1. Body Awareness. Body awareness is the sense of how your own limbs are oriented in space, also referred to as proprioception. Balance training promotes body awareness which makes movement more seamless, with less likelihood of injury.

2. Co-ordination. Feel clumsy and want to be more coordinated? Balance training requires all of your body to work together otherwise you might fall or stumble. By improving your co-ordination during balancing training, there should be an improvement to your co-ordination in everyday life. Essentially it will help you put two and two together and feel more fluid on your feet. 

3. Joint Stability. Balance training promotes stable knees, ankles, hips, and shoulders. This can prevent a whole array of injuries including sprained ankles and serious knee problems. These injuries are not uncommon in people who don’t do any balance training but do play a sport.

4. Reaction Time. If you slip or stumble when carrying out challenging balance exercises your body needs to re-balance immediately or you will fall. This can improve your reaction time as you learn to quickly react and adapt to an exercise

5. Strength. Balance training is challenging for your nervous system (brain and nerves). The nervous system recruits your muscle when lifting weights, so as your nervous system becomes more efficient it can recruit a higher percentage of your muscle for each lift. This means you can gain strength and can lift more weight when your body has improved balance.

6. Power. Power is the ability to exert maximum muscular contraction instantly in an explosive burst of movement. The two components of power are strength and speed. With quicker reaction times and stronger muscles, your power ability should increase too.

7. Agility. Agility means quick and nimble. It is the ability to change the direction of the body in an efficient and effective manner and to achieve this you require a combination of balance, speed, strength, and co-ordination. Therefore, the better your balance is, the more likely you are to have good agility.

8. Fun & Challenge. Adding some balance exercises into your fitness routine adds a new dimension, a dimension which is challenging but also fun too. As you know, when it comes to seeing REAL results, you must constantly mix it up and add variety to your workouts! It is motivating when you notice the improvement to the rest of your fitness regime by adding in balance training.

9. Long term health. As we get older our balance, stability, and strength can deteriorate.  Incorporating balance training into your routine will help you to maintain your balance over time, which will prevent falls and fractures as you age. 

10. Toned Butt, Legs, and Core muscles. Balance training effectively works your butt, hips, legs, abs, and lower back for a challenging and effective total body workout. If you want to shape up your hips, butt, legs, and core muscles balance training is a good way to do that! 

Want to improve your balance starting today? Join me for this balance-improving workout that you can do anywhere. No equipment required, for Beginner, Intermediate or Advanced. This video offers you stretches and exercises that will tone your body and improve your balance, ankle flexibility, leg strength, and overall agility-leaving you feeling renewed and energized. Its a great warm-up for running, cycling, and training or just good all by itself when you want to boost your fitness.

This workout effectively builds balance but also really works your hips, thighs, butt, legs, abs, ankles, calves, and arms. I thought it was HARD! Try it out and let me know what you think of all the moves – I felt really good after!

DID YOU LIKE THIS VIDEO Post? Subscribe to my YouTube Channel and SHARE IT WITH YOUR FRIENDS! Together we can connect through amazing workouts and results online 🙂

As you progress in your body weight balance training, you can begin to integrate balance and stability training exercises with other pieces of equipment.  Personally, I am a HUGE fan of the BOSU balance trainer (here are a few AMAZING moves to get you started). The possibilities are endless for fun, effective ways to train balance! 

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Some days are good, some days are hard. What matters is showing up and training for strength through stability exercises. I hope you enjoyed this post and I look forward to hearing if you are feeling the burn from the awesome 9 minute balance workout above.

In health and happiness,

Caroline

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Caroline’s Favorite Effective Ab Exercises.

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I often get questions about the most effective exercises for the abs. It seems everyone is looking for quality ways to tone their tummy in less time. There are countless exercises that target the abs, including fitness DVDs (Does “Six Pack Solution” sound familiar?) and even pricey machines that infomercials swear can help you. But do you really need a video or specialized piece of equipment to get the most out of your ab training?

NOPE! A study conducted at San Diego State University’s Biomechanics Lab (and published by ACE, the American Council on Exercise) revealed that the best ab exercises  don’t require any quick fixes or fancy gizmos, and are surprisingly easy to fit into your day.

Researchers looked at the effectiveness of 13 common abdominal exercises—everything from crunches to the “Ab Roller”  machine. Using EMG (electromyography), they measured the muscle activity of the participants to determine which exercises best targeted the abs and the obliques, while also limiting the activity of the hips and thighs (because when an abdominal exercise is executed poorly, the hips and thighs engage to “help out” the abs). To view the entire study report from ACE, click here.

Overall, researchers said that all of these exercises are “relatively effective” ways to train the abs—but some are more effective than others. The top ranking moves from their study were body weight based and moves anyone could do at home, the gym, or outside. The big takeaway here is that you really don’t need to buy anything special to train your abs —traditional exercises prove to be better in training your stomach muscles.

That being said, here are some of my all time favorite effective ab exercises that don’t require a gym membership, fancy equipment, or tight spandex.  Who needs a gym when there’s the living room floor? I swear by these moves and if you focus on quality movement you will too! You don’t need a lot of time or a lot of gear just press play wherever you are and get to it. Just remember that the secret to results comes from combining core training with a clean diet, total body strength training, and a fat-burning cardio regime (like high intensity cardio). You can read all my six pack secrets here. I hope you enjoy the video below – take me home with you or when your travel, we can workout together anywhere and keep your stomach muscles feeling powerful!

SUBSCRIBE to my youtube channel for more no-equipment needed moves you can do anywhere! And as always if you like this video and please always feel free to share with your friends 🙂 What are your favorite body weight moves for a strong core? Leave me a comment below, I love hearing from you!

Cheers to your health,

Caroline

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