Category Archives: Fitness Tips

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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Give the Gift of Happiness and Health.

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SUBSCRIBE to my Channel for weekly videos to help you FEEL GOOD: https://www.youtube.com/user/TheCarolineinthecity/about

LIKE Caroline Jordan Fitness on facebook join her to start living your healthiest, happiest life:
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Give the gift of Happiness and health with my book, Balanced Body Breakthrough. 278 pages full support to help readers clarify values, create a plan and set smart goals, manage time, feel healthy, get fit, and enjoy life. The perfect resource for a new year full of wellness.

You can help someone start their fitness journey, be successful in their goals, make healthy habits that stick, find balance, beat stress, and live a vibrant life with this book. Paperback on amazon or Inkshares. Order your copy at the links below!

Inkshares: https://www.inkshares.com/books/balanced-body-breakthrough

Amazon: https://www.amazon.com/Balanced-Body-Breakthrough-Caroline-Jordan/dp/1942645112

B&N: http://www.barnesandnoble.com/w/balanced-body-breakthrough-caroline-jordan/1124453267?ean=9781942645115

Thank you for your support with this book and for helping me share my message of wellness with the world! I believe everyone deserves to feel good and live lives they love. This book is a tool that can help you. I cant wait to share this resourceful read with you and support you in living well.

Here’s to your health and a full, vibrant life.

Love, Caroline

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Burn More Calories When You Sit Upright!

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Did you know that sitting upright daily will help you burn up to 350 more calories a day?! Burn calories while you sit? Yes. I like it.

When I was working on writing my first book, I started to notice my body hurt. My back would be sore. My shoulders would feel tight. My hips would get all out of whack. I started to wonder why my workouts weren’t feeling as hot. And then it hit me. I was spending a lot of time sitting. A lot. And my posture was not on point.

Growing up a dancer and fitness instructor, I wasn’t used to spending so many consistent hours on the computer. But I had become so excited working on writing my book that my posture took a hit. Once I realized I was slouching, I decided to take action and work towards counterbalancing the negative effects of all that sitting. Posture is EVERYTHING. It effects how you move, perform, and feel. Not to mention you just look better when you stand up tall. Now I’ve come to truly appreciate the value of good posture and keep my posture in check using these lifestyle hacks:

  • Work it OUT. Follow a balanced exercise program that incorporates corrective exercises for good posture. Do exercises that stretch and open the front of your body (chest, shoulders, hip flexors, and quads) and strengthen the back/core of your body (upper back, lower back, abdominals, butt, hamstrings).  Stretch the front, strengthen the back. Simple right? If you are not sure which exercises to do, I’ve put together a few posture perfect workout videos for you on Youtube. These exercises are a sample of what you can do to improve your posture and look as tall as you feel. Press play and let me know if you feel taller after.

  • Time it. Human beings are not designed to sit in an office all day,  we are built to move!  Every hour, get out of your office chair and move. Even 1-2 minutes of simple exercises and stretches can work wonders.
  • Think up! If you feel your head or shoulders jut forward, pull them back and act as if a string were pulling you up from the top of your head.
  • Sit Tall.  Establish good posture at your desk: Sit with your back against your chair and feet flat on the floor. When you look at a computer screen, your eyes should be level with the center of it. If they aren’t, raise or lower the monitor.
  • Use Tech to help. Need more help keeping your posture in check? Use your smart phone with a posture training app. Try game changing wearable posture devices like UPRIGHT, a Smart Wearable Posture Trainer with Free IOS and Android App. UPRIGHT is a device that attaches to your upper or lower back and accurately detects when you are slouching with unique technology. It vibrates when you slouch and reminds you to sit upright. Through it’s device and app training program, it allows you to gradually train your core muscles and build muscle memory, so eventually you will be able to maintain an upright posture almost entirely subconsciously. I’ve been using the UPRIGHT device to help me sit tall, you can watch me demonstrate how I use it in this video: Learn more about UPRIGHT at http://www.uprightpose.com/

Now that I’ve got my posture back on point, my body is feeling so much better about life. And I’m about ready to start writing another book! This time, I’ll make sure to remember to sit tall and whistle while I work 😉

Do you work on your posture? What things to you do to make sure you stand tall?

Keep shining my friends,

Caroline

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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. 

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.

On the Dr. Larry Burchett Show! Here’s What It Takes To Beat Stress and Find Balance.

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Hi Friends,

Life has been such a whirlwind since the Balanced Body Breakthrough book launch last week. The launch party was a huge hit and the book has been off to an incredible start since. I‘ve received some incredibly thoughtful Amazon reviews and kind comments from friends, colleagues, and community all around the world. I truly feel this book is blessed and am positive it will help readers in beating burnout and finding balance. My hope is that I can make a positive impact and empower Balanced Body readers to live lives the love.

This past week I had the opportunity to be on the Dr. Larry Burchett show for a book interview. Burchett is a board-certified Family Physician who has worked with thousands of patients regarding their health, including diet, exercise and weight management. Along with touching lives as an E.R. doctor, he now regularly appears as a guest on the Today Show and has published his own book, The Gentleman’s Diet, a guide to a healthier lifestyle. Dr. Burchett is as entertaning as he is intelligent, I had an incredible time on his show talking about stress, health, and living well.  Tune in to this quick 3 minute clip from the show as we discuss secrets to success in fitness, health, and living your best life.

One thing I found really interesting in this interview was talking to Larry about how many doctors suffer from burnout due to lack of self care throughout their career. I come from a family of doctors and I’ve heard stories about the long hours of medical school, lack of sleep, or time for self care. This always blows my mind. Doctors positively impact the lives of SO many. How can they be expected to perform their best when they dont get downtime to rest or have a few minutes to eat a nutritious lunch? It makes me sad when I hear people say, “oh well that’s just the way it is”. Look, I understand changing the system would take a lot of time. But I also want a doctor who feels his best so he can help others with a clear, present, mind. Why can’t the “way it is” be changed? Wouldn’t that be better for the health of everyone? I’m just thinking out loud here and voicing my opinions in this space. I truly believe in the “Take care of yourself first or you will have nothing left to give others” statement. And I don’t want a doctor that is running on empty or hasn’t slept for more than 4 hours in weeks. I have so much respect and admiration for those who work in medicine. They have positions that heal and powerfully impact lives. And then I think of all the other careers where working on lack of sleep or self-care is just an accepted part of the job. All I’m saying is I think people would make better decisions on more sleep and it would result in powerful results. I wonder what the world would function like if we all got more sleep and self-care time was an accepted, non-negotiable, part of career success. 

Would love to hear your thoughts and comments on this topic below.

I’m on a mission to help the world find success through health. Lets beat burnout and live well together. Order your copy of Balanced Body Breakthrough here:

Inkshares: https://www.inkshares.com/books/balanced-body-breakthrough

Amazon: https://www.amazon.com/Balanced-Body-Breakthrough-Caroline-Jordan/dp/1942645112

B&N: http://www.barnesandnoble.com/w/balanced-body-breakthrough-caroline-jordan/1124453267?ean=9781942645115

It’s time for us to stop working harder and start working smarter. You deserve to feel good and live a life you love. I cant wait to share this resourceful read with you and support you in living well.

Heres to your health and a full, vibrant life.

Love, Caroline

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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Squat Variations You need to Try For A Nice BOOTY.

squat-meme

Squats are like the LBD of your workout—they’re the perfect staple and they make your body look pretty amazing. But just like your wardrobe, your fitness routine could use some variety. For an upgrade with major results, try these 7 squat variations from my book, Balanced Body Breakthrough. 

All of the beautiful exercise images below thanks to: Kuroda Studios 

bodyweight-squat

Bodyweight Squat

Stand with the feet hip distance apart toes facing straight forward. Extend the arms out in front of you for balance. Sit the butt back and down, bringing the thighs parallel to the floor. Make sure the heels stay on the floor and chest is lifted. Keep the knees behind the toes as shown in picture. Press through the heels to return to a standing position. Try 2-3 sets of 10-20 reps.

Squat Pulses

Perform a basic squat, but instead of returning to standing, stay in the lowest part of your squat with your thighs parallel to the ground and move up and down, keeping the movement small (a few inches up or down) and fast. Make sure your knees stay behind your toes. Try a 2-3 sets of 30-60 seconds

chair-squat

Chair Squat

Stand with your feet and legs together. Sit backward and down, pushing your hips out behind you. Lift your arms as high as you can, taking care not to let your chest drop. You can return to standing and repeat the squat, or for more of a challenge, hold it. Have fun with this one, hold for a set amount of time or mix it up with sets and reps going up and down.

pistol-squat

pistol-squatPistol Squat

Stand with feet hip distance apart and raise the right leg, flexing the right ankle and pushing the hips back. Lower the body while keeping the right leg raised (a squat with one leg).Hold and then return to standing. You can use a bench to squat/sit on to work your way towards doing the single leg squat if needed. Keep the knees behind the toes and the heels firmly on the floor.

squat-jump

squat-jumpSquat Jump

Give your squats a lift with this plyometric movement! Not only do they work your muscles harder but they add some cardio to your strength training. Start in the beginning squat position. Lower yourself about half way and then jump up in the air landing softly on your feet as you return to the ground. You can swing your arms for more flavor and fun if you’d like.

wall-squat

Wall Squat

This is one exercise where time slows down. Stand with your back against a wall with your feet hip width apart. Lower down until the tops of your thighs are parallel to the ground and your back is flat against the wall. Now hold. Keep holding. Think positive! Embrace the burn. Stay for 30-60 seconds or longer if you want to have a lower body party at the wall.

Not only will dropping it like a squat strengthen your quads, hamstrings, and glutes, adding squats to your regular workout routine could mean fewer injuries . And you’ll increase your bone mass which will help you avoid osteoporosis as you age . Squats really are one of the best ways to a stronger, more powerful, shapely derierre. Try out the exercises above and make it a goal to perform activation + strength exercises for your glutes, hips, and thighs at least 2-3 times a week for best butt results. Take my word for it: these moves look simple, but they are going to transform your backside and keep your butt happy for life.

Want more? Join me to “drop it like a squat” at my Birthday BOOTYcamp this September 29th, 2016 at City Nights Club. Space is limited. Grab a friend, register now, and join me to squat the night away.

REGISTER: https://www.movewith.com/classes/62828

Here’s an inside look at what goes down at BOOTYcamp 🙂

Whats your favorite way to squat? Let me know how you drop it low by leaving me a comment below. 

I hope to celebrate my 31st Birthday BOOTY with you! Till then, keep your squats low and your standards high my friends.

Some BOOTY loves you,

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.

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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How to Listen To Your Body

Struggling to find a balance with fitness? Here’s how to learn to listen to your body and enjoy exercise in a healthy way.

Have you ever had one of those days where you were tired? You started a workout, but then felt heavy, exhausted, and needed to rest?

I have those days. I get excited to sweat, but just don’t seem to have any gas in the tank. My mind feels tired, my legs are like lead, and my body is asking for rest. So I listen, call the workout, and stop.

I wasn’t always like this. Growing up in a strict school of ballet I was taught the “no pain no gain” philosophy. Self-sacrifice, self-discipline, and “pushing through pain” was celebrated. You were a good dancer if you gave your all, no matter what, all of the time. No days off.

My life moved on from dance, but it took me a long time to change this mindset. There was never a specific moment that changed things for me, that turned me from self-sacrificing to self-loving. I just started to evolve over time. I learned many hard lessons. I began to see how pushing through the pain wasn’t actually helping, but rather hurting my fitness goals long term. I changed the way I viewed exercise and training. It wasn’t something to “be good at” or “win”. It didn’t have to hurt or leave me drained. It could actually make me feel strong, confident, energized, and balanced. It could enhance the quality of my life – if I chose to listen and train smart. So I learned to listen to my body. I developed my fitness plan that met my needs, preferences, and energy levels. I found a way of exercising that made me feel happy, healthy, and whole, all because I took the time to listen and figure out what that felt like.

Being a wellness coach, I work to help others find balance. And I can honestly say that today I practice what I preach. Now I train with a self-compassionate mind, a training regimen I would prescribe to a loved one. It’s always a work in progress and my body changes all the time. Every day is an invitation to choose to check in, listen, and find a healthy challenge. One that makes me feel amazing.

I believe exercise is one of the most powerful ingredients in having energy and living a healthy life. The hard part is figuring out when enough is enough and when it’s just too much. The good news? Your body is SMART. You just need to train your brain to recognize the signs for when to put the pedal to the metal and when to pump the brakes—and actually do it.

Here are my thoughts on how to learn to listen to your body and enjoy exercise in a healthy way.

How to Listen To Your Body

Check YoSelf before You Wreck YoSelf. We move so fast these days and follow our busy schedules from start to finish. It’s rare that we take the time to slow down to notice how we are feeling or if our plans are in-line with what we need. Every day is an opportunity to pay attention. Before exercising, take a few moments to do a mindful check-in to get in touch with your body and mind.  How does your body feel? How is your energy? How is your mood? Notice where you might be storing stress, tension, or emotion. With all this in mind, what kind of exercise is right for you that day? Do you need a hard cardio workout to burn off stress? A strength workout to feel grounded? Some functional movement to address muscular imbalances? A few exercises to boost your energy? A yoga workout to stretch out tight hamstrings? By noticing how your body and mind feels in the moment, you can move forward in choosing a workout that meets your needs.

Give it 20 Minutes. If you are feeling tired and are not quite sure if you should or should not workout, give it 20 minutes. Start slow, ease into it, and check in with how you feel. Sometimes a workout can completely transform your energy and turn you from sleepy to energizer bunny. And sometimes it doesn’t work that way. It’s always worth getting moving for 10-20 minutes to see how it goes. If you feel good and end up exercising for more time, then great. If not, at least you got some movement and found out how your body felt. It’s always worth it to try a few minutes and check in with your physical self.

Be Mindful of the Fitness that surrounds you. Those “motivational” quotes that tell you “Unless you puke, faint, or pass out keep going”? Yea thats just plain stupid. That’s not motivating, that’s body shaming. Those types of mantras will end up hurting you mentally, physically, or both. Get away from that sh*t. Also be a conscious consumer of what fitness classes, instructors, and groups you choose to be around. If a class or an instructor ever makes you feel pressured to push or compromise your health for “conquering” a workout, it’s probably not a healthy source of fitness support. There are plenty of fitness classes and coaches that can help you challenge yourself in a positive way, so if you haven’t found them yet, keep looking. You should feel encouraged to listen to your body and supported in doing what you need to do to be strong.

If it hurts, stop. This seems really straightforward but I can’t tell you how many people I know who push through the pain. If you feel sharp pain or discomfort during any type of workout, don’t keep going. Doing so can result in serious injury that will sideline you for a long time—talk about frustrating! Pain signs are not hard to recognize, they HURT. Be smart and listen to your body if it’s telling you to slow down or stop.

If you feel tired, do less. I love hard workouts, but I definitely don’t do maximal, high-intensity workouts every single day of the week. In fact, I usually let my energy levels and body awareness dictate how hard I work. While I love to go fast and do a million burpees, some days I head into the gym for a workout and my body feels low on energy. I take that as a sign that I need to go easier that day. I’ll slow down, ignore my pace, do a little bit of feel good movement, or focus on recovery foam rolling. Using this strategy allows you to take care of yourself, stay active, and make fitness a habit, but without overdoing it.

What would you tell a friend to do? Would you tell a client or friend to train the way you do? If the answer is no, you might want to re-think how you workout. Exercise is supposed to help you not hurt you. Would you tell a friend with achilles tendonitis to go run a hard 6 miles? Or someone who pulled their lower back to toughen up and do their workout anyways? Probably not. But would you encourage a friend who’s feeling down to join run club? Or tell your stressed out colleague to go to yoga? Or suggest some fresh air and a walk outside when your friend is feeling tired? I would too. Sometimes we take better care of others than we do of ourselves. When you are not sure how hard to push or whether or not you should do a workout, think about what you would tell someone you care about to do. Then listen to your own advice.

The younger version of me would have felt guilty for stopping a workout early. Old dance mantras and “fitspiration” quotes would run around circles in my head. I would have continued to workout. I would have pushed past the fatigue. I would have seen “conquering” a tired day as a win.

But today I know better. I know to listen.

Don’t get me wrong, I’m all for challenging yourself to be your best. But there’s a line between healthy challenge and just not smart. Your body is the only place you have to live and it deserves to be respected. Learning to listen to your body may be one of the best things you ever choose to do. There’s no quote or class out there that can teach you how to find the right balance between push and recover. It’s on you. But the beautiful thing is every day is an opportunity to check in with yourself and choose to do what YOU need to do to feel your best. This process of listening, honoring, and giving to yourself will allow you to find your strongest self, inside and out.  

Do you listen to your body when it comes to planning, modifying, or sometimes skipping workouts? Does this habit work for you? Let me know in the comments below.

I wish for you the wisdom to listen, the strength to find your own challenge, and the courage to do what YOU need to do to be well.

Here’s to you my friend, listening to yourself and living a feel good 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.

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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BOOTY lifting moves for a BOOTYlicious Butt.

butt-lift-exercises

Do you have a depressed butt? Has it been slow, sleepy, and not as perky as you’d like?

Maybe it’s time to give it a little lift.

Having a happy and active butt muscle does so much more than help you look good in your jeans. It can actually reduce fatigue and back pain, protect the knee joints, and create overall strength. The glutes are our largest muscle group, and virtually every movement carried out by the lower body requires their activation.

Here are a few great reasons to work your rear and a few of my favorite bodyweight butt exercises to get you started now:

Benefits of a Strong and Happy butt muscle:

  • Powers Your Body. Strong glutes increase your force and power during everything from sprinting, jumping, and squatting to climbing, swinging, and cutting from side to side. A more powerful butt will allow you to run faster, cycle stronger, and power walk up the fifth flight of stairs without losing your breath.
  • Protects Joints. A stronger butt can mean healthier knees, as well as a pain-free lower back and hips.
  • Banishes Back Pain. Butt strength and endurance are correlated with a lessened risk of lower-back pain, says Brad Schoenfeld, Ph.D., director of the human performance lab at Lehman College. “Increasing glute strength with resistance training in a variety of rep ranges is the best way to prevent pain.”
  • Reduces Fatigue. Your butt muscles are stabilizers and supporters of the rest of your body during your daily activities, as well as your athletic performance. A strong butt will give you more stamina and help reduce fatigue throughout your day as you walk, climb stairs, ride your bike and do whatever else you do physically. At the end of the day, you should feel less tired and have more energy when you have a powerful butt.

Ok, ok. You get it. Having a strong butt is the secret to a strong life.

So now what?

I got your back (or should I say butt? 😉

I’m going to let you in on a few shapely secrets with this little sneak preview of some moves from my upcoming July 20th BOOTYcamp class in SF. Here are four booty-burning bodyweight exercises you can do right at home for a stronger, happier butt. Try these four moves, and notice how your body feels when you give it a little bit of movement, strength, energy, and BOOTY boost. Photo credit Mark Kuroda.

Squat

Stand with the feet hip distance apart toes facing straight forward. Extend the arms out in front of you for balance. Sit the butt back and down, bringing the thighs parallel to the floor. Make sure the heels stay on the floor and chest is lifted. Keep the knees behind the toes as shown in picture. Press through the heels to return to a standing position.

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Single leg Squat

Stand with feet hip distance apart and raise the right leg, flexing the right ankle and pushing the hips back. Lower the body while keeping the right leg raised (a squat with one leg). Hold and then return to standing. You can use a bench to squat/sit on to work your way towards doing the single leg squat if needed. Keep the knees behind the toes and the heels firmly on the floor.

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Hip Bridge

Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Slowly bring the hips back down, then lift back up. Try to do 10-20 reps or try 10 reps of single leg hip bridge with one leg in the air.

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Single Leg Deadlift

Start in a standing position with the feet together. Standing on the left leg, lift the right leg off the floor and bring the knee up towards the chest. Lean your upper body forward and reach your right leg out behind you. Bring the knee back up towards the chest and repeat. Perform 10-15 reps on one leg and then switch legs. Add variety by moving the arms in a running motion or bringing the arms close to the floor deepening the lunge.

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Try out the exercises above and make it a goal to perform activation + strength exercises for your glutes, hips, and thighs at least 2-3 times a week for best butt results. Take my word for it: these moves look simple, but they are going to transform your backside and keep your butt happy for life.

Bottom line? (pun intended)

A happy butt = A happy life.

And thats worth all the work.

Want more? Check out this post from Positive Health and Wellness: “8 Butt Exercises to do in 30 Minutes That Burns Fat”

Keep your squats low and your standards high my friends 🙂

Some BOOTY loves you,

Caroline

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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

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Easy Ways To Burn More Calories

Photo Credit Mark Kuroda

Photo Credit Mark Kuroda 

It’s an inevitable part of life: You get older and whelp, your metabolism gets slower. While you don’t have much control over the overall speed of your metabolism, you absolutely can control how many calories you burn through the frequency and intensity of your physical activity and making more intentional lifestyle choices.

Here are some of the best ways to boost your calorie burn and stay in good shape throughout your adult life:

Easy Ways to Burn More Calories:

  1. Regular Aerobic Exercise

Walking, hiking, bicycling, and swimming are some of the best ways to burn calories. As a general rule of thumb, include at least 30 minutes of physical activity in your daily routine. If you can’t set aside time for a long workout, try 10-minute chunks of high-intensity activity throughout your day. Mini workouts and bouts of exercise mixed into your day will keep your metabolism running and give your body (and brain!) an energy boost.

  1. Lifestyle Activities

Look for ways to walk and move around a few minutes more each day than the day before. Taking the stairs more often and parking your car farther away from the store are simple tricks to burn more calories. Even activities such as walking your dog, gardening, washing your car, and intense housework add up and can contribute to weight loss, energy, and overall fitness. A wearable device like a pedomoter can help you keep track of how much you move. I love my Fitbit because it motivates me to take more steps and tells me how many hours throughout my day I’ve been active.

  1. Strength Training/Weight-Bearing Exercise

Did you know that your body constantly burns calories, even when you’re doing nothing? However, resting metabolic rate is significantly higher in people with more lean muscle mass. That’s because muscle, unlike fat, is metabolically active. Your Basal Metabolic Rate (BMR) controls how many calories your body burns while you rest. As you gain more muscle, you increase your BMR, along with how much you can eat and still stay lean. The more lean muscle on your body, the less body fat you will store, the more calories you will burn 24-7, and the harder it will be to gain weight.  This “afterburn” effect is the metabolism boost needed to maintain a healthy weight over time and maximize your calorie burn. Read more about why you want to start strength training for your weight and fitness goals here.

  1. Drinking Water

Your body needs water to process calories. If you are even mildly dehydrated, your metabolism can slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened, natural beverage (like organic tea) before every meal and snack.

Also, snack on organic, raw fruits and vegetables, which naturally contain water, rather than salty, dry, or dehydrated snacks that rob moisture from your digestive tract during processing.

  1. Natural Energy Boosters

Green tea or oolong tea offer the combined benefits of natural caffeine and catechins, substances shown to rev up your metabolism for a couple of hours. Research suggests that drinking two to four cups of either tea may push the body to burn 17 percent more calories during moderately intense exercise for a short time.

Also, superfoods such as maca powder, tribulus terrestris, and chia seeds have an innate capacity to increase energy and testosterone levels, thereby helping you work out and build muscle mass with more intensity and stamina.

  1. Spicy Foods

Spicy foods have natural chemicals that can kick your metabolism into a higher gear. The effect is somewhat temporary, but if you eat spicy foods often, the benefits can add up quickly. For a quick boost, spice up your pasta dishes, rice bowls, chili, and soups with crushed red pepper flakes, chipotle, or cayenne!

  1. Smaller Portions

The simple skill of knowing how much to eat is an important key to weight loss and weight maintenance. Studies have shown that eating light, smaller meals throughout the day has a positive effect on metabolism. Eating large portions of food per sitting can overtax your digestive system, thereby creating less efficiency for elimination and also depleting your energy stores.

Conversely, eating smaller portions more often can support consistent weight loss. Try having a healthy snack every three to four hours to keep your metabolism cranking. Click here to read my “Smart Size Portion Guide” for more suggestions on how to make your portions work for your weight goals.

  1. Protein-Rich Foods

Your body burns many more calories as it digests protein than it does eating fat or carbohydrates. As part of a balanced diet, replacing some of your carbohydrate intake with protein-rich foods can actually boost your metabolism at mealtime. The key is to select alkaline, plant-based proteins that are highly assimilable, which are much healthier for your body. When you consume highly acidic, animal-based proteins, they come complete with high levels of cholesterol, artery-clogging fats, and, over time, result in a net loss of alkaline minerals in your body, most notably calcium.

The reality is losing weight and maintaining a healthy weight takes constant awareness and effort. The most solid and reliable foundation for weight maintainance continues to be anchored in consistent physical activity, a positive, unstoppable mind-set, and a shift toward a healthy, clean, plant-based diet. You don’t have to be a slave to burning calories – you can choose to make staying in shape an intentional choice that  brings energy, power, and longevity to your life. 

Our knowledge is continually expanding about all of the mechanisms that impact human appetite, food selection, and how your body processes and burns food. The best way to find out what works for you is to engage in conscious experimentation with different foods, exercises, natural supplements, and mindfulness techniques until you crack the code on what works best for you.

And remember—what works for your individual body type, metabolism, and genetic structure is unique to you. It’s not about comparing yourself to anyone else or their progress. It’s about setting structured, achievable goals for yourself, experimenting with what works, asking for support from people you trust, and making a daily choice to be positively relentless in creating your ideal body and level of lifelong well-being.

This process is a marathon, not a sprint. Persistence and determination will get you results. Choose to focus on your daily progress, not perfection, and you’ll be on track for long-term success!

Simple and powerful, follow these basic tips and your weight will balance at a happy, healthy place for your body and your life. What is your #1 tip for boosting your calorie burn and maintaining a healthy weight? Leave your weight words of wisdom as a comment below, excited to hear how you stay balanced and well.

If you liked this post, please SHARE it with your friends on Facebooktwitter, or email. Everyone deserves support in fueling their lives with health.

Till next time, keep moving my friends,

Caroline

If you are interested in scheduling a consultation to discuss ways we can work with together contact me at: carolinejordanfitness@gmail.com 

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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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