Category Archives: Fitness Tips

Best 5 Morning Exercises To Do Before Work. Jump Start Your Day With This Quick Fitness Routine.

Set yourself up for success by taking a few minutes in the morning to move your body before your work day. Here are the best 5 Morning Exercises to do before work and a quick video routine that will help you start your day in strength.

Best 5 Morning Exercises

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Do you hit snooze more than once? Are you a “too rushed in the morning to eat breakfast” kind of person? Is your phone the first thing you look at when you get out of bed? Do you feel frazzled, scrambled, or all over the place when you wake up? Is it hard for you to focus on anything other than: get out the door and get your butt to work?

How you start your day is how you live your day. Start your day in a stressful way and it will most likely continue to be that way.

And lets be real here: you ultimately become what you repeatedly do.  If your morning habits aren’t helping you, they’re hurting you. 

How do you want to begin your day? Here’s a quick habit that will help you jumpstart your day with energy, focus, power and strength:

Exercise.

Before you tuck your head under the covers, hear me out: you don’t need to wake up at the crack of dawn, run a marathon, or spend a super sweaty hour in the gym. Just a few minutes of Morning Exercises can make a huge difference in your posture, performance, energy, and mental state. A little bit goes a long way and can completely change how you live your day.

I often call exercise “physical coffee”, because getting a little dose of movement can put an extra pep in your step. The goal for getting a quick shot of Morning Exercises in when you wake-up is to ‘jumpstart’ your body for the day. You want to get your heart rate up, increase blood flow throughout your body, loosen up your muscles, and straighten out your posture. A little cup of exercise can help you walk taller, feel stronger, boost your confidence, and set you up for a day of success.

Here are 5 of the most effective Morning exercises you can do before work to start your day on a strong note. These exercises help you stretch out tight muscles, wake up your core, and lengthen your posture. Don’t have time for all 5? Do one! Or mix in a few of these Morning Exercises throughout your day for improved mobility, energy, and strength.

Ready to get started? Skip the snooze button and join me for the best 5 Morning Exercises to do before work and this quick morning fitness video routine that will jumpstart your day in strength.

Best 5 Morning Exercises To Do Before Work.

Morning Exercise One: Hip Bridge

Why? Stretches out tight quads and hip flexors. Engages butt, hamstrings, and core muscles

How: 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. 

Morning Exercises

Morning Exercises

Morning Exercise Two: Butterfly sit-up

Why: Stretches shoulders, arms, hips and groin muscles. Works the core muscles and gets the heart rate up.

How: Lie faceup on the floor with the soles of your feet together knees open to the sides (in a butterfly position). Reach your arms overhead on the floor stretching the shoulders. Brace your core to sit up, reaching your fingers toward or past your toes. Slowly return to start. Perform 10-20 reps. 

Morning Exercise three: Cat Cow

Why: Stretches the neck, shoulders, upper back, and core. Increases mobility and health of the spine.

How: Come to all fours with your hands under your shoulders and knees under your hips. Your fingers should be pointing forward. Engage your core and abdominal muscles to start in a neutral spine position. Move into upward (cat) position by tucking your tail under and using your abdominal muscles to push your spine upwards towards the ceiling, making the shape of an angry cat. Then move into downward (cow) position by tipping your tail toward the ceiling, increasing the arch in your mid and low back and allowing the abdomen to stretch toward the floor. Pull your shoulder blades down your back.  Work with your breath and alternate between cat (arching the back) and cow (belly towards the floor) for 5-10 repetitions. 

Morning Exercise four: Air Squat

Why: Works the entire body (especially the butt and core muscles!), elevates the heart rate, and boosts the metabolism.

How: Stand with your feet hip distance apart and toes facing straight forward. Extend your arms out in front of you for balance. Sit your hips back and down, bringing your thighs parallel to the floor. Make sure your heels stay on the floor, your core is tight, and chest is lifted. Keep your knees behind the toes. Use your hips, butt, and abs to stand, pressing through your heels to return to a standing position.

Morning Exercise five: Push-up to Back Extension

Why: Works the entire body with a focus on the posture muscles: abs, butt, shoulders, upper back, and lower back.

How: Combine a pushup and back extension to get the best bang for your buck! Place your hands firmly on the ground, directly under shoulders. Ground your toes into the floor to stabilize your lower half. Brace your core, engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight. Lower your body down—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor. From the floor, perform a back extension, lifting the shoulders off the mat squeezing the shoulder blades together and engaging the upper back, lower back, hamstrings, and butt. Lower back down to the floor with your hands by your chest. Then push back up, keeping your core engaged, as you return to the starting position.  To modify, drop knees to the floor. Repeat for 10 to 20 reps or as many as can be performed with good form.

Morning Exercises

Morning Exercises

Morning Exercises

Morning Exercises

Best 5 Morning Exercises Demonstration. Quick Fitness Video Routine To Jump Start Your Day.

I believe exercise is one of the key ingredients in having energy and living a powerful life. How will you start your day? I hope these Morning Exercises serve you in feeling your very best. Leave me a comment below if you try these Morning Exercises before your work day and let me know how you feel! And as always, if you liked this post, PLEASE HIT LIKE, SUBSCRIBE to my channel, and share this video with your friends! Thank you for your support in my work. I am here to help you feel your best inside and out.

Here’s to you starting and living every day in strength,

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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Get Rid Of Knee Pain with Simple Exercises and Fitness Tips for for Knee Pain Relief and Knee Health

Here’s a look at some common causes of Knee Pain and action steps you can take to help your knees feel better fast.

Knee Pain Relief

Knee Pain Relief

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You notice it when you wake up in the morning. You feel it when you walk down stairs. It’s sore during your work day and hurts when you stand in high heels. It slows you down on your run and hurts when you do squats at the gym. It nags with weird noises and uncomfortable spurts of pain.

It’s knee pain and it’s starting to get annoying.

Is there a fix? Do you need a doctor or just a few simple fitness hacks?

Before you book an appointment with your sports medicine doc, let’s see if we can get that knee pain to feel better with some simple exercises and movement strategies for success. Sometimes, simply by changing the way you move and train, you can eliminate pain and feel better in your body. Here’s a look at some common causes of Knee Pain and action steps you can take to help your knees feel better fast.

Common Causes of Knee Pain

Simple Ways You Can Alleviate Knee Pain Now

  • Get Moving! One of the best things you can do for knee health is simply maintaining an active lifestyle. Too much sitting will cause your knees to get achy and stiff, your joints thrive on movement!  Remember : some activity is better than no activity. Try low-impact activities, like swimming, brisk walking, or cycling, and considering taking health supplements that provide glucosamine and chondroitin to strengthen and lubricate knees.
  • Maintain a well-rounded exercise program. Make sure your exercise routine includes a variety of cardio, strength, and flexibility training. If you only do one type of exercise (like run or cycle) you need to cross-train to balance out your muscles and prevent injury. Too much of one type of exercise (like running) can cause overuse from repetitive stress. Look at your weekly routine and build in variety to balance your body. I teach you how to create a balanced exercise program in my book, Balanced Body Breakthrough 
  • Build a strong butt. Gluteal amnesia and “sleeping booty syndrome” is REAL. Knee Pain is often tied to weak hips, butt, and ab muscles —especially for women. Focus on strengthening all of theses muscles and support your knees. The below butt and hip workout video playlist includes helpful strength exercises for the hips, butt, and core. Done consistently any of the below exercise routines will support you in stronger muscles for less Knee Pain.

Workout Playlist: Butt and Hip Exercise Video Routines

  • Stretch. Multiple muscles overlap the knee joint including your calf, thigh, hamstrings, quadriceps, gastrocnemius, and soleus. All of these work together to flex, extend, and stabilize the knee. This means you want to think about stretching all of the tissues around the knees. The video below includes some of the best (and simplest) moves that stretch all of the muscle groups around the knee for Knee Pain relief. Try to do these stretches after every workout to keep your knees healthy now and in the future.

Knee Massage and Stretching Routine for Knee Pain Relief.

  • Massage. Taking a few minutes to massage out the kinks in all of the muscles around the knees can help get rid of soreness, improve flexibility, increase range of motion, and fix tight muscles that may be contributing to Knee Pain. Both of the below videos address specific Knee Pain massage techniques that you can do anywhere for instant relief. These videos use the Yoga Tune Up Therapy Balls and are highly effective in treating and preventing Knee Pain.

Knee Massage Video for Knee Pain

Quad and Hip Flexor Massage Video

A few minutes of  strength exercises, simple stretches, and self massage techniques can make a significant difference in Knee Pain relief and performance. You aren’t 110 yet! You deserve to enjoy a long life with healthy knees that can take you on adventures. Balance your fitness routine with the above exercises to keep your knees healthy and strong. Life is too short to let Knee Pain slow you down and if you give them a little love, your knees will keep you moving for a long time.

Let me know how your knees feel after you try these videos in the comments below. I am here to help you keep your body and mind in great shape so you can love your life.

Here’s to you and happy knees,

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.

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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Advanced workout you can do with a Foot or Ankle Injury. “Hurt Foot Fitness!”

Here’s an advanced exercise video you can do with a hurt foot or Ankle Injury. Learn How To Stay in Great Shape with a Foot or Ankle Injury with my Full “Hurt Foot Fitness” Program here. 

Advanced Hurt Foot or Ankle Injury Workout

Advanced Hurt Foot or Ankle Injury Workout

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Hi Friends!

Join me for one of my hardest “hurt foot workout” videos on Youtube! This video works your entire body without putting any pressure on your feet or ankles. Is non-weight bearing and works all of your muscles while getting your heart rate up and helping you break a sweat!

Having a foot or Ankle Injury is challenging in every way. But don’t worry, I’m here to help you stay positive and fit as you recover. I’ve been there and know how hard injury can be, but I believe in you and know you can heal quickly by being smart, staying positive, and finding your strong. Ready to get started? Press play and join me!

Advanced Hurt Foot Workout You Can Do With A Foot Or Ankle Injury

Find more “Hurt Foot or Ankle Workouts” I have put together an online series of body weight workout routines with exercises that are safe to do while recovering from a foot or Ankle Injury. You can mix and match the workout videos into your weekly fitness schedule to maintain muscle mass and stay in shape while recovering from an injury. For more Hurt Foot or Ankle Injury Workout Videos, Check out this playlist. 

BONUS if you want to boost your mood, connect to other hurt foot YouTube subscribers by posting on the Hurt Foot or Ankle Injury workout video comment walls and making friends who can empathize with what you are going through. It’s a great way to find a community of positive people to relate to and help you through this tough time.

Strength training is one of the safest and most effective ways you can exercise with a foot or Ankle Injury. Getting creative in with non weight bearing strength workouts is fun and challenging! I hope this video served you in feeling your very best. Let me know how you feel in the comments below!

If this video helped you, please, HIT LIKE, SUBSCRIBE to my channel, and share this video with your friends! More great content headed your way to help you get healthy and live happy!

ALWAYS check with your doctor before starting this or any exercise routine.

I hope this video serves you in feeling your very best and staying in great shape while you recover from a foot or Ankle Injury. If you need even more support, I have a FULL guide to staying fit, healthy, and positive with a foot or Ankle Injury. Check it out and stay in great shape with me here:

 
Stay In Shape With A Foot Injury! Buy My Hurt Foot Fitness Program

I can’t wait to hear what you think of this advanced Hurt Foot or Ankle Injury workout in the comments below. Stay strong and keep smiling my friend, I am cheering for you.

Caroline

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  • Are you feeling burnout, stuck, or lacking direction in your life? Do you want to find more energy, health, or fulfilment but are not sure what you need to change or how to start? This guide is for you. Balanced Body Breakthrough teaches you to clarify values, create a plan and set smart goals, manage your time, feel healthy, get fit, and enjoy life.  In this book, I will help you personalize your approach to living well and give you the tools you need to succeed. Balanced Body Breakthrough is a guide that will empower you stay committed, positive, and present in living a feel-good life you love. You deserve to feel good and live a life you love. Get your copy of Balanced Body Breakthrough here and let’s do it together.  
  • How To Stay In Great Shape With A Foot Or Ankle Injury.
  • 20 Minute Floor Barre Workout for a Longer, Stronger Physique

Understanding Common Tennis Injuries. Tips to Keep You Playing Tennis Pain Free For Life!

Tennis is an excellent sport to learn, play, and get serious about. However, just like any other physical activity, it puts you at risk of many injuries. It’s a stop-and-go racket sport that’s played on a variety of surfaces, and requires high impact swings and sudden bursts of speed (forward, backward, and lateral). There’s also the medical condition, lateral epicondylitis, or what WebMD simply calls, “tennis elbow.”

Tennis Injuries

Tennis Injuries Photo: pinterest

Based on a study on the US National Library of Medicine National Institutes of Health’s website, men have a slightly higher injury rate (2.7 injuries per 1000 hours of playing) than women (1.1 injuries per 1000 hours of playing). Hospital admission for tennis injuries is at a rate of 33 out of 100,000 players. Thankfully, a bulk of these injuries don’t require hospitalization.

Despite the widespread occurrence of the aforementioned “tennis elbow,” lower limb injuries are still the most common in tennis. The former is triggered by wear and tear, while the latter is caused by the constant sprinting and stopping, as well as pivoting and hitting nature of the sport. It ranges from something as minor as an ankle sprain, to something as significant as a torn ACL. A couple examples of these contrasting injuries happened to Coco Vandeweghe and Mary Pierce.

Two weeks prior to her Olympic debut in 2016, Coco Vandeweghe sprained her ankle in a Bank of the West Classic quarterfinal match against Alison Riske. The recent Australian Open semi-finalist, who, according to Play Your Court, is one of the five ‘Rising Tennis Stars to Watch in 2017’, still managed to compete in Rio. As luck would have it, the severity of the injury wasn’t half as bad as what happened to former women’s tour player, Mary Pierce.

Tennis Injuries

Tennis Injuries Photo: pinterest

In 2005, Mary Pierce was enjoying reaching the height of her tennis career after making it to the Grand Slam singles finals of the French Open and the US Open. However, fate had other plans for the French-American player, as she tore her anterior cruciate ligament (ACL) the following year in a match (she was winning) versus Vera Zvonareva. The knee injury was a freak accident, really; it didn’t look bad until the audience – both at the venue and those in front of the TV – heard her piercing shriek. Today, Mary Pierce coaches tennis in Mauritius, and is a match commentator on a French TV and radio station.

Tennis Injuries

Tennis Injuries Photo: pixabay

Whether in individual sports such as tennis, or team games like football and basketball, overall, injuries will always be part of any physical endeavor. This is why it’s important to have and wear the proper equipment from shoes and socks, to compression garments and supports. Also, preparation is key. Other than skills training and strength and conditioning exercises, you have to warm up, stretch, and cool down. Though it doesn’t necessarily stop the inevitable, these practices help lessen the risk factors of injuries. For more injury prevention, exercise, and many other tips, be sure to visit my Youtube channel and blog on Caroline Jordan Fitness.

Stay healthy and fit my friends! Here’s to you and a life of enjoying the sports you love.

Caroline

Get Over The “Pain In the Butt” High Hamstring Tendonitis Pain

Hamstring Tendonitis is a real pain in the butt. Here’s what I’ve learned about getting rid of high Hamstring Tendonitis pain and helpful tips on how to heal your body and return to the sports you love.

Hamstring Tendonitis

Hamstring Tendonitis

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Have you ever had dull, aching, pain in the butt? Pain right where the hamstring attaches to the butt muscle? You feel it when you walk, you definitely feel it when you bend forward, and the idea of running faster than a shuffle sounds almost impossible.

I’ve been there. High Hamstring Tendonitis. It’s a major bummer. Major.

Hamstring Tendonitis pain is a bad injury for anyone to deal with, especially for active people who need those hamstring muscles to be working correctly to do what we love the most, our sports! The hamstrings are an essential muscle group that help us move our best.

I had my first encounter with High Hamstring Tendonitis in 2012. I was an active runner and yoga student at the time. I’d run a few times a week and attend Vinyasa Flow classes with the best teachers in SF (we are very spoiled in the Bay Area when it comes to incredible yoga teachers – this place is a mecca of talent, knowledge, and skill!). I loved it until things started to hurt.

It all began with  a vague, aching soreness high up on my hamstrings and deep into my buttock muscles. It felt like a big knot I needed to massage out and I knew something was off. I probably just have “tight runner hips”, I thought, “I must need more stretching and foam rolling”. So I did more of that.  But it didn’t seem to help. In fact, the pain got worse.

The next thought was to stop running completely until things get better. So I retired my running shoes and spent more time doing yoga, still with the idea that stretching out my “tight runner hips” was the solution to my hamstring pain. I was wrong. What was causing my hamstring pain? Why wasn’t it going away with more resting and stretching?

High Hamstring Tendonitis

High Hamstring Tendonitis Source Yoga International 

For many people who practice yoga, hamstring injuries develop over time, usually where the hamstring attaches to the sit bone. This is a tendon injury, and unlike a muscle tear, it doesn’t happen suddenly. Instead, it is “death by a thousand cuts”: each tiny rip in the tendon is relatively minor by itself, but because it does not fully heal, repeated injuries accumulate over time, until an ill-considered bit of overstretching or an overly aggressive adjustment from a teacher finally puts the injury over the edge.

To give you a visual: if my hamstrings were a hair rubber band, over stretching had forced the band to rip and fray, causing them to lose their elasticity and no longer work to hold things together. Because it was so loose, my body had to fight to hold on and was in pain.

I didn’t need more flexibility, I needed stability. My hamstrings and hips had become so overstretched they could no longer support the demands of movement. The repetitive stress of countless downward dogs, forward folds, and hip openers on my already bendy body was ripping my hamstrings apart.

Stretching was actually causing my pain. What I needed was strength.

I stopped stretching and picked up the weights. I worked to realign my spine and regain strength in my butt, hips, and core. Squats, stability ball hamstring curls, Deadlifts (with good form!), and kettlebells were my best friends. I avoided all forward folds, downward dogs, and hip openers. A consistent strength program and a moderate rate of progression helped me heal my hamstrings. I was very lucky to have several incredible colleagues and coaches to help guide me through the process of figuring out what helped my hamstrings feel better and what didn’t. But real talk here: Your Body Is Your Business. Others can give you information to help you grow. But the only person responsible for figuring out what you need for your body to heal is you. 

Have you had high Hamstring Tendonitis or are working through hamstring pain? Here are a few more details on high Hamstring Tendonitis pain and an exercise video that can help you gently get your hamstrings to work again.

Causes of High Hamstring Tendonitis Pain

  • Repetitive stress particularly from activities like running, jumping, kicking, and yoga which can involve excessive lengthening of the hamstring muscles
  • Weak hamstrings, hips, glutes, and core muscles
  • Muscular imbalances, especially between the hamstrings and quadriceps
  • Overstretching of the hamstring, hip, or butt muscles

How to get rid of High Hamstring Tendonitis Pain

Always consult your doctor or physical therapist before starting this or any exercise routine.

I am not a doctor, but have successfully overcome high Hamstring Tendonitis pain as well as helped many others heal from the condition through my work as a fitness professional. I share my story and what I’ve found helpful to give you insight and hope that you can heal from High Hamstring pain and return to the sports you love.

For me, strength training has been an essential piece of recovering my hamstrings to full health. At first I was scared to do any movement, but I discovered that smart strength training and a moderate rate of progression helped me put the bounce back into my muscles and heal from pain.

Unlike most injuries, you can not get over high Hamstring Tendonitis by resting. It actually takes a lot of work to physically change what is causing the issue. You want to Keep Moving Mindfully! A muscle in tension stays in tension until you change its position. Functional movement is the key to healing strong and mobile muscles. Get a support team of trusted health professionals to assist you in your healing process. Trust me: you and your body are worth the investment. But no matter what, remember that you must heal yourself. Everything and everyone that helps is just an “assist” to your body’s own healing capacity.

For me healing from high Hamstring Tendonitis was a process of trial and error: noticing the exercises that helped get rid of pain (hello stability ball hamstring curls!) and noticing the exercises that caused pain (goodbye forward folds!). I encourage you to work slowly, listen to your body, and notice what helps you feel better and what you need to avoid to heal. I always say to my coaching clients, “you only have time to feel good”! So keep the exercises that work for you and avoid the ones that cause you to hurt!

Hamstring Tendonitis

Hamstring Tendonitis

Exercises to Help High Hamstring Tendonitis Pain

Since High Hamstring Tendonitis pain can result from bodily imbalances and misalignments, these basic exercises can relieve hamstring discomfort by realigning the hips and the knees.

However please keep in mind that everybody’s body is different and no exact program found online will address your specific needs. I want to offer you a general menu of specific hamstring exercises that I found helpful in healing my hamstring and relieving pain. Consider adding this exercise video to your High Hamstring Tendonitis rehabilitation program. I believe if you do the following exercises once a day you’ll be able to bring some relief to those hamstrings. The exercises you’ll do in this video include:

Double Leg Glute 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 or hold this position for 10-60 seconds.

Exercises for Hamstring Tendonitis Pain

Exercises for Hamstring Tendonitis Pain Photo Credit Kuroda Studios

Exercises for High Hamstring Tendonitis Pain

Exercises for High Hamstring Tendonitis Pain Photo Credit Kuroda Studios

Single Leg Glute Bridge: Same form as the above double leg glute bridge but with one leg instead of two.  Hold this position for 10-60 seconds or lift hips up and down for 10-15 reps.

Side lying clamshell: Lay down on the side of your body with your legs bent in 90 degrees. Lift the top leg up and down, with the foot facing forward. You should feel this on the side of your butt and in your hips. Perform 10-20 reps and then switch sides.

Hamstring curl: Lie down on belly on your mat with your legs extended straight. Lift one leg off the floor and curl your heel towards your butt using your hamstrings, glutes, and core muscles. Repeat 10-15 reps and then switch sides.

Front Plank: Lie on the stomach with elbows close to the sides directly under the shoulders. The palms should be facing downwards. Now, engage the abdominal muscles. There will be a sensation of tightness around the ribs and lower part of the body. Now, contract the thigh muscles and straighten the legs and flex the ankles. Now, slowly lift the torso and thighs off the floor. The legs need to be kept as rigid as possible. Try maintaining this position for about 10 seconds.

Ready to get started? Pay attention to the alignment cues and have fun! I hope this hamstring exercise video helps you 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, have strong hamstrings, and live in health.

Injury is a great teacher, most often arising from patterns and habits of movement developed over long periods of time. Injuries awaken us to these patterns–and to new ways of moving and being within our body.

Many people don’t believe me when I tell them that too much yoga can be a bad thing. In the mainstream culture Yoga is seen as something that is safe to do everyday. But too much of anything is never a good thing. Have you ever suffered from High Hamstring Tendonitis? Have you ever had an injury from too much flexibility? What did you do to help your body heal? Leave me a comment below, I’d love to hear your story and what has helped you.

For more reading on yoga injuries and high Hamstring Tendonitis, check out these posts:

I hope this post serves you in feeling your very best. Here’s to keeping our hamstrings healthy and happy for life!

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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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.

Holiday-Gift

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:
https://www.facebook.com/carolinejordanfitness/

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

DID YOU LIKE THIS VIDEO?? HIT LIKE and SUBSCRIBE to my channel! share this video with your friends! More great content headed your way to help you get healthy and live happy!

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.

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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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