Category Archives: Corporate Health

Best Seated Office Exercises For Energy and Performance

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

Best Office Exercises For Energy

Photo Credit Mark Kuroda

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Putting in too much time in the chair is dangerous, yet so many of us are pulling crazy hours at work and our health is paying for it. Spending too much time sitting has been linked to a higher risk of heart attack, stroke, metabolic syndrome and earlier death. Not to mention the rising increase of desk job related injuries like: carpal tunnel, tennis elbow, frozen shoulders, wrist strain, neck and shoulder pain, sciatica, hip pain, and lower back pain.

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

Have you ever had an achy back from a long day of sitting? Or a serious headache from too much time staring at a computer screen? Lucky for you the solution is simple and doesn’t require a ton of time. I am here because I want to help you feel better. And I promise you: simply taking the time to move more will dramatically improve how your body feels.

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

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

The Best Office Exercises for Energy and Performance Video Routine

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

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

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

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

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

Caroline

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

Stress Relief Stretch Routine. Calm Your Body And Mind With These Exercises.

Feeling tight, tense, overworked, or on edge? Try this simple Stress Relief Stretch Routine to calm your body and mind within minutes.

Stress Relief Stretch Routine

Stress Relief Stretch Routine

SUBSCRIBE to my Youtube channel for videos to help you FEEL GOOD

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Work has been kicking your butt lately. You feel it in your entire body. Your neck is stiff, upper back tied in knots, hips tight, and lower back a mess. You’ve got a nagging eye twitch that won’t seem to give up and your digestion is out of whack. You keep pushing through the discomfort – just too many projects to complete, emails to finish, and deadlines to meet.

“These are normal aches and pains. My body can wait till after this is done.” you tell yourself as you cross tasks off your to-do list. Until your body decides enough is enough and gets sick, broken, or worse.

Let’s take a time out before your body takes one for you. All you need is a few minutes of consistent self care to prevent stress from getting the best of you. Take time now or take time later – it’s your call. Wouldn’t you rather feel your best when answering all of those work emergency tasks and emails?

Honest truth here: your to-do list will live longer than you and without your health you won’t be able to do any of it at all. Next time you are feeling stress build up in your muscles and mind, try pausing for a few minutes to unwind. There are all natural ways to manage stress that don’t take a lot of time and will improve your health, focus, and work performance. Stretching is a simple method to move stress out of your body. A few deep breaths and easy exercises can calm your nervous system and steady your mind. Using healthy habits like exercise, breathing, and meditation can keep stress from having chronic, long-term health effects. It’s worth using a few minutes on your to-do list for yourself. Ready to melt the stress away? Press play and join me for this 10 minute Stress Relief Stretch routine.

Stress Relief Stretch Routine

This 10 minute Stress Relief Stretch routine is designed to help you ease tight, tense muscles and calm your mind. You will move through basic yoga exercises like: cat cow, twisted child’s pose, hip circles, puppy pose, hip stretch, low lunge, seated twist, seated forward fold, knee to chest, spine twist, and happy baby. The exercises in this video will help you stretch your neck, upper back, lower back, shoulders, chest, hips, and spine. This routine is appropriate for all levels and can be done at home, at the gym, or while traveling. This Stress Relief Stretch video would be perfect for:

  • The end of a long work day
  • After a long plane flight or car trip
  • When you are feeling tired or upset
  • After a stressful situation: presenting a big project at work, a fight with a loved one, traffic, or any life event that makes you feel nervous, frazzled, or on edge
  • When you have a headache
  • When you are just getting back into exercise
  • When your body feels sore

With a few deep breaths and exercises, you can prevent a body breakdown from getting in the way of your important deadlines. Next time you feel stressed, press play on this Stress Relief Stretch routine and see if it helps. Let me know when you try this video by leaving a comment below, I’d love to hear if this routine allows you to unwind your body and mind. What is your go-to healthy habit that helps you prevent stress from hurting your health?

When you feel your best you perform your best. I’m always here to support you in taking care of yourself so you can be a success. Keep moving and be good to yourself my friend.

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.

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

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Quick Upper Body Stretch Routine to Work Out the Kinks. Easy, Effective Exercises for Tension Relief.

Is your upper body feeling tight, tense, or out of whack? Press play on this quick Upper Body Stretch exercise video and work out the kinks.

Upper Body Stretch Routine

Upper Body Stretch Routine

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Hi Friends!

Have you been feeling tight, tense, and out of sorts? Has your posture gone down the drain and are you looking like the Hunchback of Noter Dame? You just wish someone would give your Upper Body good massage and work out the kinks in your neck, arms, and shoulders. Well you’re in luck: it doesn’t take much time to feel better fast and I’ve got an Upper Body Stretch that will help.

Press play on this quick, 8 minute, Upper Body Stretch video. This video is safe for all levels and can be done anywhere for relief from tight, tense, Upper Body muscles.  These exercises are designed to help your Upper Body stretch and regain mobility, flexibility, and health. Tight upper body muscles can cause postural imbalances, affect your performance, and create pain. But taking a few minutes to perform simple Upper Body Stretch exercises can make a powerful difference in how you stand and feel!

In this Upper Body Stretch video, you will perform basic yoga stretching exercises for your shoulders, back, chest, triceps, biceps, forearms, wrists, and lower back. This video can be done at home, at a gym, or while traveling. It’s a good choice after a long work day or when you are under a lot of stress.

As always, please check with your doctor before starting this or any exercise routine. Honor your body and move mindfully when practicing this or any other workout.

Upper Body Stretch Routine. Easy, Effective Exercises for Tension Relief.

You did it! How do you feel? Let me know what you thought of this Upper Body Stretch video in the comments below. I hope it helps you have better posture, work out tight muscles, and feel better.

If you liked this video, please hit LIKE and SUBSCRIBE to my channel for more content to help you feel your best. And if you know someone who could benefit from this post, please share it with them. Everyone deserves to feel good and live in health.

With love and squats,
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.

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Help for Wrist Pain. Feel Better Fast With These Exercises.

wrist pain

fix wrist pain

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.

Do you struggle with wrist pain? UGH. Not fun.

You start your work day with energy but your wrists don’t seem to be up for all the typing. As the keys click a dull ache starts to build and soon you have to take a break from the keyboard.  But you have work to do! And projects to finish! And people to text! Not to mention you are totally winning in Candy Crush. What can you do to get your wrists back to full force?

Pause for a few minutes and take a break. I have something that can help you feel better fast.

If you struggle with wrist pain, trust me: I know how you feel. I had terrible wrist pain when I was in the final stages of publishing my first book. 276 pages of words and edits were not the best for my wrists. By the last draft, my wrists hurt so much I could hardly type. I was determined to find a solution. Good thing movement is be medicine! I discovered several stretches and exercises that helped alleviate my wrist pain. I want to share these helpful movements with you so that you and your wrists can feel better.

Symptoms of wrist pain can range from a dull ache to pins and needles, swelling, disfigurement, and tenderness depending on the issue. There are several reasons behind wrist pain, some from a direct injury others from more serious conditions. The most common cause of wrist pain that I see with clients is repetitive stress. Too much time spent on tech typing, swiping, and holding on to stress can cause your wrists to become tight, tense, immobile, and inflamed. Your wrists work hard everyday and sometimes they pay the consequences.

But don’t worry! Pain isn’t permanent! And you can take action to help yourself get rid of wrist pain and feel better (without having to give up your computer).

Help for Wrist Pain

There are several exercises for wrist pain that can help and these will vary depending on the issue.  I want to teach you a few simple techniques that you can use to get rid of wrist pain, keep your hands injury free, and perform well. Everyone’s wrists are unique and building an awareness of how yours function will help you create personal hand care program.

The video resources below can help you gain relief from wrist pain symptoms by helping to decrease inflammation and ease tension in the muscles in the hands, wrists, and arms. These techniques will help you if you suffer from: carpal tunnel, wrist pain, arthritis, tendonitis, or other hand related pain problems.

As always, you will want to check with your doctor or physical therapist to make sure these wrist pain exercises are right for you. Move mindfully and listen to your body. If an exercise causes more wrist pain, stop immediately.

Ready to get started? Take a deep breath, step away from the tech, and press play now!

Fix Wrist Pain With These Exercises. Stretching Routine for Relief

This routine focuses on opening up the wrists and stretching your muscles in a different way than when you type or use your mouse. You’ll perform wrist extension and flexion, thumb flexion/extension, hand and finger glides, and other gentle stretches in this video.These stretches will help to increase range of motion in the hands, fingers, and wrists. If you don’t have time for the whole routine, do one or two exercises that feel best to you. Repeat the exercises as many times as feels comfortable.

 

Wrist, Forearm, and Elbow Self Massage Routine

The above wrist pain and forearm foam rolling sequence is simple, effective, and can be performed in the office, at home, at a gym, or while traveling. These exercises are designed to help ease pain in the hands, forearms, and wrists, aid in proper movement patterns, and improve performance. Repeat these wrist pain self massage exercises as many times as needed for maximum relief.

In this forearm and wrist massage video you will use yoga tune up therapy balls to relieve pain in the wrist and hand muscles. You can get your own set of yoga tune up balls here.

Remember: the feel of the yoga tune up balls and intensity of the self-massage should be properly geared to the age, comfort, and fitness level of your body. You control the intensity with your own body weight.

Hand Massage exercise video for quick effective pain relief

This is one of my favorite hand and wrist self massage techniques. It’s amazing how effective and soothing it is for tension relief! In this video you will use mini super balls to relieve pain in the wrist and hand muscles. You can get your own set of superballs here.  I keep a superball at my work desk and fit hand rolling in throughout my day to keep my wrists and body happy.

You did it! How do you feel? Let me know in the comments below. I hope these wrist stretching and self massage videos can be helpful resources to you in getting rid of wrist pain and feeling your very best. Bookmark and save this page for those work days where your wrists need some typing T.L.C. You’ll notice that by simply taking a few minutes to give love to your wrists, you’ll feel better fast.

If you liked these videos, please hit LIKE and SUBSCRIBE to my channel for more content to help you feel your best. And if you know someone who could benefit from this post, please share it with them. Everyone deserves to feel good and live in health.

Here’s to you and keeping your wrists happy and healthy for life.

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.

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Feel Better After A Long Work Day With This Quick Exercise

Feel better after a long work day with this quick exercise.

long work day feel better

Feel better after a long work day

You stayed late in the office (again) and your feet drag as you move through your front door. The day was a blur of  non-stop projects, meetings, emails, and calls. You hadn’t expected another long work day, but feel positive about all of the progress made on your to-do list. You got so much accomplished! Except now your head hurts. And your body feels like it got hit by a truck.

Before you grab a glass of wine and turn on “The Bachelor”, try this quick exercise to help your body and mind feel better. This technique will help restore your energy and soothe tension in your feet, ankles, calves, hamstrings, hips, and lower back. Heck, it might even help you get rid of that headache. All it takes is a few minutes of self-care to feel better fast.

long work day massage

This exercise is commonly called “foot rolling” or foam rolling. To perform this exercise you will need one yoga tune up therapy ball or a tennis ball. A yoga tune up therapy ball works best because the grippy, rubber material that the ball is made of sticks to the skin. Especially welcome after a long work day, this exercise can be done any time, and almost anywhere. If you are free to take your shoes off when you sit at work, you can even keep a yoga tune up therapy ball under your desk and do impromptu rolling sessions while in the office.

Why does it work?

When you massage the soles of your feet, you loosen the starting point of a network of connective tissue that runs all the way up your back body to the crown of your head. Believe it or not, massaging your feet can loosen your calves, ankles, hips, lower back, and hamstrings. Tom Myers, author of Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists posted a fascinating video from a human dissection showing the entire Superficial Back Line of fascia, connecting from the feet to just above the eyebrows. Watch this video and you will never feel the same about the distance between your head and your toes.

Before you begin this exercise, test your hamstring flexibility: Take your feet hip distance apart, bend your knees slightly, and bring your upper body down into a forward fold (standing hamstring stretch). Press down into your feet, lift your front thighs and straighten your legs. Roll your front upper thighs in, and widen across your hamstrings. Unless you can easily bring your palms to the floor, use yoga blocks (or books or a handy stair), to support your upper body. Make a mental note of how much length or tightness you feel in your hamstrings, hips, and back. Then carefully roll up from your forward bend.

To start: Remove your shoes and socks. Stand by wall or chair to hold on to for balance. Place the yoga tune up therapy ball under one foot and start to roll the sole of your foot over the tennis ball. Experiment with the amount of weight you can put into the ball and still have an intense, yet pleasant sensation. Drape your toes over the tennis ball and massage the backs of your toes. Then work your way down the sole of your foot, all the way back to your heel. Roll along the inner and outer arches. Move slowly and mindfully, only putting as much pressure down onto the ball as you feel comfortable with.

Keep rolling for at least two minutes, thats the minimum amount of time required to make a difference. It helps to set a timer or watch a clock. Once you’ve completely rolled one foot, move to your other foot.

After you’ve rolled both feet, re-test how your body feels by doing a second forward bend. You may be surprised to find that your hamstrings, hips, lower back, and calves feel longer and less tense. I demonstrate this foot rolling exercise sequence in the below video. Press play and follow along as I guide you through a 10 minute foot massage exercise sequence to feel better.

Feel better after a long work day with this quick foot massage exercise video

You know you are doing this exercise properly if afterwards you feel relief, release, ease of movement, or less tension. If you continue to roll your feet consistently, some of the “shock of the new” sensations will go away and it will become a pleasant massage habit you look forward to at the end of a long work day.  Always check with a doctor before starting this or any exercise routine. Listen to your body and if you feel pain stop immediately.

You’ll notice that by simply taking the time to roll out tight, tense foot muscles, you will ease tension in the entire body. This technique can become a healthy habit that can help you end long work days on a positive note. Bookmark this video routine to use while traveling or after long work days so that you can press play quickly and give your body some T.L.C. For more feel good yoga tune up therapy videos, check out this playlist.

If you liked this video, please hit LIKE and SUBSCRIBE to my channel for more videos to help you feel your best. And if you know someone who could benefit from this post, please share it with them. Everyone deserves to feel good and live in health.

I hope this exercise helps you end long work days in a positive way. Let me know how you feel after trying this foot rolling technique by leaving me a comment below. I am here to help you feel good.

Here’s to working smarter and thriving in life.

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.

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How Arianna Huffington Ended Up In My Email Inbox.

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

Corporate Wellness

Photo Credit Josh Leung

“Arianna,

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

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

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

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

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

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

With gratitude,

Caroline”

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Here’s to working smarter and thriving in life.

Caroline

Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

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Cut Down on Desk Aches and Pains

be-the-change-in-work-wellness

Hi Friends,

I just returned home from an incredible trip to Dallas, where I presented “Wellbeing Refresh”, a corporate wellness session for Vista Equity Partners. I worked with the company to create a custom evening for their team of high performance leaders. The session was engaging, informative, resourceful, and fun. I taught their group of high level professionals how to up-level their game through fitness, nutrition, mindfulness, and meditation. I believe it is personal wellbeing that drives professional wellbeing. The healthier you are in your life, the better you are in your work.

At the end of the session, one of the partners turned to me and said, “You know I was skeptical at first. I didn’t think this would really have an impact. But I’m truly impressed. I now know small things I can do to manage the stress of my job and feel my best.”

Success! Yes this stuff WORKS. You can work smarter, not harder to achieve both personal and professional goals. I was made to help others beat stress, find balance, and reach their full potential. It gives me great joy to help people enhance their success through health. 

Putting in too much time in the chair is dangerous, yet so many of us are pulling crazy hours at work and our health is paying for it.

Spending too much time sitting has been linked to a higher risk of heart attack, stroke, metabolic syndrome and earlier death, and unfortunately even the most dedicated exercise regimens won’t undo all the damageNot to mention the rising increase of desk job related injuries like: carpal tunnel, tennis elbow, frozen shoulders, wrist strain, neck and shoulder pain, sciatica, hip pain, and lower back pain.

I believe we are built to move. It’s stress and NOT moving that is the hardest thing on our bodies and health long term.
99% of my corporate clients struggle with pain from too much time at a desk and dealing with work related stress. Lucky for you the solution is simple and doesn’t require a ton of time. I am here because I want to help you FEEL better. And I promise you: simply taking the time to move will dramatically improve how your body feels. Want more ideas to counteract the negative effects of sitting all day? Use this graphic  for easy-to-implement tips.

Office Stretches to Prevent and Reduce Desk-Life Pain

Want more? Press play on one of these at corporate wellness office exercise videos I’ve made for you. Movement exists everywhere if you look for it and I promise you, getting moving is one of the best things you can do to feel your best.

My youtube channel is a great resource to inspire movement wherever you are. Subscribe and stay motivated to move and feel your best. You deserve to feel good and live without pain.

How do you stay active and pain free throughout your work day? Let me know in the comments below.

If you liked this post, please SHARE it with your friends on Facebook, twitter, or email. Everyone deserves support in training a positive mindset and living a life of health.

Till next time, keep moving my friends.

Caroline

Companies who live well together work smarter together. I offer corporate wellness consulting and custom corporate wellness programs to support your employees in beating stress, finding health, and maximizing their productivity.  I work with both large and small companies as a wellness speaker, consultant, teacher and coach. My programs are geared towards changing company culture for healthy employees. I drive wellness programs in and out of corporate settings to enhance the health of the community. Clients include: Genentech, Google, Fitbit, Sephora, Kirkland & Ellis LLP, Reed Smith LLP, RMC Water & Environment, DDB California, Credit Karma, TaskRabbit, Litekey Technology, and Hines. 

If you are interested in scheduling a consultation to discuss ways we can work with together and improve the heath of your company, contact me at: carolinejordanfitness@gmail.com 

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

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Healthy Travel Food. Stay Fit, Lose Weight, and Eat Right While Traveling with These Foods.

Healthy Travel Food! Here are the best foods to pack to help you stay fit, lose weight, and eat right on the road.

travel foods

Hungry to stay fit on the road? Pack some of these healthy travel foods in your carry on and fuel your travels with high quality nutrition. 

One of my most successful corporate wellness programs is my “Thrive: Wellbeing on the Road”. I get excited helping others find ways to maintain their energy and health while traveling. I believe that no matter where life takes you there is a way to feel good and be good to yourself.

The truth is, traveling can be exhausting and stressful, which can often challenge your best intentions to eat well. But traveling doesn’t have to be an obstacle if you have resources and healthy habits to support you. 

I thought it would be helpful to share some of my favorite healthy travel foods with you. Don’t get caught hungry with your travel pants down and stuck eating unhealthy airport food because it’s the only thing you have available to you. Plan ahead and prepare for success by packing any of the healthy options below with you.  

Note: A lot of the items below you can find at Safeway and/or Whole Foods. I’ve provided links to where you can find these items on the internet too, which is my preferred method to buy things so I am not always hunting around for the items I love at multiple stores. Amazon Prime, free two day shipping, is a godsend. Click, ship, and go travel fit. 

Best healthy travel foods to pack before you leave for the airport to fuel your jet-packed life:

  • Pack small bags of organic quick cooking rolled oats, cinnamon, and raisins. I use Bob’s Red Mill Gluten Free Oats (the best!). They have hot water pretty much anywhere and you can make an instant and satisfying meal anytime of day, not just for breakfast. You can even leave out the raisins and add walnuts, a cut up an apple, or mix in or anything you like.
  • Buy little packs of dried organic green powder – my choice is the ALOHA daily greens and Whole-Food Powder Blends. You can visit ALOHA to Learn More Here. This is nice when you don’t have access to a lot of green vegetables. Mix with water or a carton of coconut water for a quick hydrating treat. 
  • Chia seeds contain Omega 3 Fatty Acids, help keep your body stay hydrated, and contain a bunch of fiber. When they mix with water they expand like gel and make your drink thicker. Make little baggies of them and take them with you and put in your pocket or purse before you go out for the day. You can add seeds to yogurt, salads, or drinks. I use Navitas Naturals Organic Raw Chia Seeds.
  • Pack your favorite fresh fruits (apples, bananas, oranges, grapes, berries, etc) and pre-cut veggies (carrots, celery, peppers, zucchini, squash, peapods, etc.) These go a long way after a long flight. They have a quick boost of fiber and keep hunger at bay until you can find your first meal upon arrival.
  • I love the sweet crunch of Nature’s All freeze dried fruit. Easy to pack, no mess, and partners great with a bowl of quick oats.
  • Justin’s Organic Almond Butter in single serve packages is amazing for a travel treat. Just open and squeeze into your mouth or on a whole wheat cracker like Mary’s Gone Crackers, my travel cracker of choice. 
  • Single serving protein powder packs can save the day and curb the edge off hunger. Vega makes great single serving packets of all natural plant based protein that are perfect for travel. I love all the flavors, but the berry is my favorite. Check out Vega One (for super nutrition) or Vega Sport for extra protein. 
  • Take homemade trail mix and make little pre made baggies portioned out for something to snack on. Mix up your favorite raw almonds, walnuts, seeds, carob chips, dates, dried coconut, or raisins. If you don’t have time to make your own, pick up some of Eden Farms all natural trail mixes – they have great blends with yummy mixings. A trailmix can last forever in your suitcase and can be a real pick me up.  
  • Pack some Prunes, these little single serving packs are made for travel. They are chewy, sweet, fill you up and keep you regular on vacation (I know a lot of people who mention this problem all the time!)
  • Beef Jerky makes for a delicious snack with a powerful protein punch. Check out Krave jerky in fun flavors and pre-portioned bags. 
  • Craving cookies? Bring the healthier option with you and avoid the temptation of a less than satisfying 500 calorie cookie at the airport coffee shop. Try the Go Raw cookies in carrot cake, sweet crunch, or choco crunch. These crunchy cookies don’t crumble and contain no added or refined sugars.
  • If you are a chip person who is looking for a healthier option, Bare Snacks Apple chips are the BEST. Im totally addicted. Low in calories, fat free, and full of fiber.
  • Pack any of these all natural protein bars with you. All of these have at least 10 grams of muscle-building protein and no more than 15 grams of sugar. 
  • Air travel dehydrates you and it’s important to drink 8 ounces of water for every hour you are in the air. Make hydration taste good with ALOHA or Yogi Teas.  Keeping yourself well hydrated will also help curb cravings, manage hunger, and boost energy. 
  • Resist the snickers bar by having healthier all natural chocolate with you. Im in love with Alter Eco chocolate in mint flavor and of course the ALOHA chocolate which only has 4g of sugar for the entire bar! 

Your turn: What are your favorite healthy travel foods? Let me know in the comments below, I’m always looking for new healthy food ideas! If you know someone who is traveling soon or needs healthy travel food suggestions, please share this post with them.

No matter where you are headed, I am here to help you reach your destination feeling your best. The last thing you should worry about when you’re traveling is eating well. I hope the list above helped give you some ideas on how to fuel fit travel. Another way to ensure smooth travels is to book one of my Healthy Travel wellness workshops for your event, retreat, or offsite. I can help your team create energizing habits that make for a productive and powerful business trip. Contact me at : carolinejordanfitness@gmail.com to learn more about my corporate wellness services. I am here to see you live well. 

Healthy Travels,

Caroline

Other Things To Check Out This Week: 

Sitting At A Desk Hurts. How to Get Fit and Get Fixed Fast.

Sitting Hurts. Here’s How To Get Fixed, Get Fit, and Feel Good During Your Work Day. 

Sitting Hurts! Here are my tips on how to feel your best throughout your work day.

You’ve been working working working day and night and now all of a sudden everything hurts. The last thing you feel like you should do is exercise, you think it will make everything worse. But actually, exercise is exactly what you need to feel better fast.

Typically, when we think about enduring an injury, we imagine we have to do something — and usually do it wrong — to bring on the pain.

But sometimes discomfort is due to doing nothing whatsoever. Case in point: sitting at a sedentary desk job.

Spending too much time sitting has been linked to a higher risk of heart attack, stroke, metabolic syndrome and earlier death, and unfortunately even the most dedicated exercise regimens won’t undo all the damage. Not to mention the rising increase of desk job related injuries like: carpal tunnel, tennis elbow, frozen shoulders, wrist strain, neck and shoulder pain, sciatica, hip pain, and lower back pain.

I believe we are built to move. It’s stress and NOT moving that is the hardest thing on our bodies and health long term.

Have you ever had an achy back from a long day of sitting? Or a serious headache from too much time staring at a computer screen? You are not alone. 99% of my corporate clients struggle with pain from too much time at a desk and dealing with work related stress. Lucky for you the solution is simple and doesn’t require a ton of time. I am here because I want to help you FEEL better. And I promise you: simply taking the time to move will dramatically improve how your body feels.

If you work at a desk and/or spend a lot of time on tech, I’ve got some life hacks you can use to get rid of nagging pain in your life. Here are my secrets to success, are you ready to feel better yet?

Sitting Hurts. How To Get Fit and Get Fixed Fast. Guide for a Feel-Good Work Day.

  • Move every hour. Aim to get up and out of your seat at least every hour. Since most desk-related jobs demand your constant attention, it’s important to remind yourself to move around. Try setting a small timer to remind you when your break is due. A kitchen timer, watch, or smart phone is simple and easy to use. Eventually you’ll look forward to this break and find it only helps your concentration, energy, and mood. 
  • Move at your desk. Improve your concentration and work out the kinks with simple seated desk exercises. There are SO many ways to move more without even standing up. The video gives you simple stretches you can do while sitting at your desk

  • Boost circulation with large movements every hour. Get up and walk, take the stairs, march in place… whatever works. It doesn’t need to take more than 2 minutes. Researchers find that adding two minutes of light exercise to each hour of your day lowers your risk of dying prematurely by 33 percent. Get your blood flowing, heart pumping, give your energy a boost, and rev your metabolism every hour with 2 minutes of large movements.
  • Use the yoga tune up therapy balls as often as possible to soothe tight muscles and improve mobility. You can use them right at your desk or against your office wall. The video below demonstrates how you can use the yoga tune up therapy balls against a desk to self massage tight forearms and tricep muscles from typing and overuse. You can find more Yoga Tune Up video ideas and resources here on my YouTube channel.
  • Use An Activity Tracker. Working with a step counter or more sophisticated activity tracker can tell you exactly how active you are during the work hours. This may provide you good insight as to the importance of fitness during your hectic workday. Im addicted to my fitbit 🙂
  • Have walking meetings. Is your day jam packed with back to back meetings or calls? Walk as you talk. Invite colleagues to join you on a walking meeting or take your calls on a headset and walk around. Researchers at Stanford University found that the creative output of people increases by an average of 60 percent when they are walking. Indoor walks were found to be just as effective for boosting creativity as outdoor walks. Get “sweatworking” and find a way to incorporate movement into your meetings. 
  • Never go 2 hours without moving. You can do it!
  • Set aside specific times to unplug from your tech, connect to yourself, and enjoy your life. It’s happening outside of the screen

Your body was not meant to sit at a desk attached to tech. A muscle in tension stays in tension until you change its position. Want to get rid of aches and pains? Unplug for a second and move around.

If you don’t make your body a priority it will get cranky and create pain in your life. But I believe that if you follow my suggestions above, you will feel better. When you feel better you work better. It is that simple.

My youtube channel is a great resource to inspire movement wherever you are. Subscribe and stay motivated to move and feel your best. You deserve to feel good and live without pain.

How do you stay active and pain free throughout your work day? Let me know in the comments below.

Till next time, keep moving my friends.

Caroline

Companies who live well together work smarter together. I offer corporate wellness consulting and custom corporate wellness programs to support your employees in beating stress, finding health, and maximizing their productivity.  I work with both large and small companies as a wellness speaker, consultant, teacher and coach. My programs are geared towards changing company culture for healthy employees. I drive wellness programs in and out of corporate settings to enhance the health of the community. Clients include: Genentech, Google, Fitbit, Sephora, Kirkland & Ellis LLP, Reed Smith LLP, RMC Water & Environment, DDB California, Credit Karma, TaskRabbit, Litekey Technology, and Hines. 

If you are interested in scheduling a consultation to discuss ways we can work with together and improve the heath of your company, 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.

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

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Prevent Burnout, Find Balance. Corporate Wellness at Sephora Headquarters.

Presenting "Wellbeing At Work" at Sephora H.Q. San Francisco, CA

Presenting “Wellbeing At Work” at Sephora H.Q. San Francisco, CA

Ah Sephora. One of my all time favorite brands. Even as a little girl I was fascinated by beauty products. I remember playing with my mother’s lipsticks and eyeshadows, strutting my stuff around our home with purple eye color, bright red lips, and my little feet swimming in Mom’s high heels. The love continued through my dancing days and I got to play with makeup for hours backstage. Each performance brought the opportunity to experiment with lashes, lipsticks, liners, and sparkle. I bonded with dance friends under the lights of the dressing room mirrors and cherished my purple kaboodle tote of beauty toys. As an adult I still find ways to have fun with makeup. From social nights out to working on a new photo shoot for a project, it always brings me great joy to get creative with the art of beauty products.

My days of dress up have never stopped :)

My days of dress up have never stopped 🙂

When Sephora contacted me about working with them on their corporate wellness goals for 2016 I instantly said yes. (I may have even done a little happy dance). Do the work that I love for a company I love? Sign me up! I was thrilled and instantly got to work creating custom content to support the Sephora staff in their wellness.

I was asked to come in a speak to their leadership team on work wellness, preventing burnout, and finding balance. A few weeks before the event, I had a phone consultation and visited the Sephora office to learn more about their unique work environment in order to customize content tailor fit to their team. I then put together a detailed agenda and crafted up a two hour program designed to raise awareness of wellbeing resources, promote healthy work and lifestyle habits, encourage an environment of support, and allow participants to personalize their approach to healthy living to take action towards lasting results. To sweeten the deal, I also arranged to have my nutrition partner, Aloha ( https://aloha.com/home ), come on site and set up a healthy snack demonstration for the workshop.

work wellness Sephora Sephora work wellness work wellness Sephora

I hosted the program February 10th from 9-11am at the Sephora Headquarters 425 Market. It was a full morning of movement, team building, and uplifting information to promote wellbeing in the Sephora workspace. From the energy, smiles, and feedback I’ve received post workshop, it was an extremely positive and well-appreciated experience. A few weeks later my Sephora contact emailed, “The workshop has created a chain reaction over here at Sephora HQ. It’s becoming a company wide thing, we are starting a movement here!”. I plan to continue to support Sephora in the growth of their wellness initiatives and enable them to achieve their goals for both individual and company wellness.

Working Fit and loving it! All smiles and endorphins at Sephora H.Q.

Working Fit and loving it! All smiles and endorphins at Sephora H.Q.

This is work I jump out of bed for. I see it work wonders in people’s lives both in and out of the office. I see these workshops and events influence individual and company culture for a happier, healthier, more powerful work world. I’m excited to continue this positive momentum, be the change in work wellness, and host more programs and events with lasting impact.  

The truth is, even if you love your job, it’s common to struggle to juggle the important priorities in your life and find health. Burnout — the mental and physical exhaustion you experience when the demands of your life consistently exceed the amount of energy you have available — has been called the epidemic of the modern world. We are seeing alarming increases in mental and physical disease either caused by or exacerbated by stress. One in two men and one in three women are projected to develop cancer in their lifetime. Forty million adults in the U.S. suffer from anxiety disorders. And 47 percent of our physicians report at least one symptom of burnout.

When you love your job the thought is work harder and longer to climb higher up the ladder. But one thing I know for sure:  killing yourself over your work is not going to help you succeed. Think of how you feel after a poor night’s sleep or how you feel when you go too long without a nutritious meal. If your health fails your performance in your life does too. It’s all backwards. Your health needs to be #1 if you want to perform your best.
Its time to stop working harder and start working smarter. We all need regular reminders and support when it comes to taking care of ourselves so we can live our best lives. No person is an island, we cant do it alone. My goal is to make my workshops and coaching a source of inspiration, information, encouragement, and support to help you personalize your approach to balance and find health.  The information in my programs are REAL, tested, and are ready to powerfully impact lives. I truly believe in my work and am positive it will continue to “start a movement” and inspire a world that is healthy both in and out of the office.

Does your workplace support you in your health? Leave me a comment below and let me know what you do to find balance at work.

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

Here’s to working smarter and thriving in life.

Caroline

Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

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

Other Things To Check Out: