Category Archives: Fitness

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.

Other Things To Check Out:

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

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

Upper Body Stretch Routine

Upper Body Stretch Routine

SUBSCRIBE to my channel for videos to help you FEEL GOOD

LIKE Caroline Jordan Fitness on facebook and join the positive community to start living your healthiest, happiest life.

Hi Friends!

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

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

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

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

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

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

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

With love and squats,
Caroline

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

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

Other Things To Check Out:

40 Minute Intermediate Floor Barre Workout. Total Body Strength and Length.

Get moving with this 40 Minute Intermediate Floor Barre Workout. Feel good fitness for total body strength and length.

Floor Barre Workout

Floor Barre Workout

It’s a great day for a workout! Join me for this 40 minute intermediate floor barre exercise video and build total body strength and length.

SUBSCRIBE to my channel for videos to help you FEEL GOOD

LIKE Caroline Jordan Fitness on facebook and join the positive community to start living your healthiest, happiest life.

Hi Friends,

How are you? How’s your body feeling today? Want to boost your energy, improve your posture, get strong, and feel grounded? Then you should join me for this 40 minute intermediate total body floor barre workout. In this video you will move through a series of low-impact pilates and bodyweight strength training exercises that will lift your muscles and your mood for days. It’s a no-impact workout you can do anywhere. 

This floor barre workout video is especially designed for those of you who are looking for non-weight bearing, low impact exercise. It’s perfect if you are looking for:

  • A workout you can do in your home or apartment with little space
  • A workout video to stay in shape when traveling for work ( makes working out in your hotel room fun and motivating!)
  • A cross-training workout to balance high-impact workouts
  • A routine to help you shape and strengthen your abs, hips, butt, legs, and arms.
  • A exercise routine you can do on a sleepy sunday to help pull things together from the weekend and prepare for a strong week.
  • A low-impact exercise routine you can do when coming back from an injury (get the doctor’s permission first of course 🙂 )

I had a lot of fun filming this floor barre workout video for you – my abs felt the burn and my butt was sore for a few days in the best way. To get started all you need is a mat and YOU! Tighten up your pony tail (or man bun 😉 ) and press play now. 

40 Minute Intermediate Floor Barre Workout for Total Body Strength and Fitness

You did it! Great job! Let me know how you feel in the comments below! And if you liked this video, please HIT LIKE and SUBSCRIBE to my YouTube channel. I work to create great content to help you get healthy and live happy. 

Im here to help you stay positive and active wherever life finds you. I hope this exercise video helps you find ways to move and feel good in your body. I believe in you and know you can do whatever you put your mind to. Here to cheer you on in all ways and always.

Love,

Caroline

To get more feel good fitness and to build a balanced body buy 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. 

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.

Other Things To Check Out:

Six Moves for 6 Pack Abs! 10 Minute Core Workout.

Want six pack abs? Press play on this quick, effective, 10 minute core workout video! Six moves for 6 pack abs – let’s GO!

Six pack abs workout

Six Pack Abs Workout!

Want to get six pack abs? Press play on this quick, effective, 10 minute core workout! Let’s GO!

SUBSCRIBE to my channel for videos to help you FEEL GOOD

LIKE Caroline Jordan Fitness on facebook and join the positive community to start living your healthiest, happiest life.

Hi Friends!

I’m so excited to share this brand new 10 minute core workout with you! Press play and join me for a free, no equipment needed ab video workout. Six moves for six pack abs! Yes you heard that right: only six exercises to help you shape and tone six pack ab muscles in under 10 minutes. Its an all levels routine you can do at home, while traveling, or when at the gym. The six moves are:

– Six Pack Situp
– Russian Twist
– Lower leg drop
– Flutter kick
– Side plank oblique crunch
– Plank

Press play and get some six pack abs action on with me! Let me know how you feel after you try this workout in the comments below! I’d love to hear from you. And if you liked this video, please LIKE, subscribe to my channel, and share it with your friends! I’m always trying to build our positive community online and off 🙂 Thanks for being the reason I LOVE creating new videos! You guys are the best.

Thanks for being a part of my positive community, I love sharing workouts with you! Stay strong and keep smiling my friends.

Love,

Caroline

 

Did you LIKE this video? Hit “like” and SUBSCRIBE to my channel! Please SHARE it with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

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

Other Things To Check Out: 

30 Minute No Impact Total Body Floor Barre For Healing, Strength, and Fitness.

Floor Barre Workout

30 Minute No Impact Total Body Floor Barre Routine For Healing, Strength, and Fitness. 

floor barre workout video

SUBSCRIBE to my channel for videos to help you FEEL GOOD

LIKE Caroline Jordan Fitness on facebook and join the positive community to start living your healthiest, happiest life.

Hi Friends!

I’ve gotten so many kind comments from the Hurt Foot workout video playlist, I wanted to film another full length workout video to add to the mix. If you have a broken foot, stress fracture, sprained ankle, achilles tendon tear, broken toe, broken heel, pulled calf muscle, shin splints, or another lower leg injury that prevents you from using your feet, ankles, or calves when you work out, then this video is for YOU. You can also do this video for ab, core, hip, and total body strength when you are not injured – its a challenging workout that will make you sweat!

This 30 minute floor barre video works your total body without placing pressure on your feet and ankles. Its fun, uplifting, and all levels.

ALWAYS check with your doctor before starting this or any exercise routine. When you are healing from an injury, HEALING needs to be your #1 priority. You want to come back stronger and better, so take the time to heal properly so you can come back to full health. Creative workouts can support you in keeping your muscles moving and your mind positive while you recover. I’d suggest watching this video all the way through first so you can determine if specific moves need to be eliminated. Ill guide you through the exercises, but I want you to listen to your body and if anything hurts STOP.

Injuries can be blessings because they teach you valuable lessons about yourself, your body, and moving through life. Its a great chance to work on yourself mentally and spiritually. If you need guidance, my book, Balanced Body Breakthrough has a lot of mental and spiritual exercises that will help you.

Having a foot or ankle injury is challenging mentally and physically. But don’t worry, Im here to help you stay positive and active as you recover. I know how hard injury can be, but I believe in you and know you can heal quickly by being smart, staying positive, and finding your strong.

Check out these other hurt foot workouts to help you keep moving forward while you heal.

Try this video and let me know how it makes you feel in the comments below! I’m already feeling my abs and inner thighs in the best possible way. I hope you enjoy!

 

Thanks for being a part of my positive community online and off, I love sharing workouts with you! Stay strong and keep smiling my friends.

Love,

Caroline

Did you LIKE this video? Hit “like” and SUBSCRIBE to my channel! Please SHARE it with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

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

 

Struggling with the Holiday Blues? You are not alone. Here’s How to Cope.

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photo credit Kuroda Studios

Struggling with the Holiday Blues?

You are not alone. Here’s How to Cope. 

The holidays are hard.

Wait, did I just say that?

I know it’s supposed to be the “most wonderful time of year”, but I’m just going to be real with you. They can be hard for me. And hard for others too.

Sure on Facebook, everyone’s holidays look perfect. Shiny things and families smiling. But that’s just social media for you. Everything looks like a good time when you scroll online. Let’s be real. No one’s life is perfect like a Christmas card and sometimes a smile signals great strength despite life’s obstacles.

The holidays can trigger sadness, anxiety, stress, and depression for a lot of people (eight out of 10 Americans according to the American Psychological Association). I’m one of them. As a recovering perfectionistic people pleaser, the holidays often challenge me to stay well mentally. Over the years I’ve learned how to better work with the season and created self-care strategies to help me stay grounded, positive, and present (which I go into deeper detail in my book). But that doesn’t mean the holidays are a walk in the park.

For me, it helps to identify and be mindful of triggers to seasonal sadness so that I can better move through the holidays in health. Some “holiday blues” triggers include:

  • Financial Stress. Not enough money, fear of not having enough money, guilt around spending money, or feeling like you can’t afford to celebrate or give the gifts you want to give.
  • Too Much To Do. The added stress of events, shopping, and planning when you’re already overworked and tired can feel overwhelming. We try to fit everything into an already tight schedule which can be exhausting. When my plate is too full it makes me feel frazzled and burnt out. I feel defeated when I feel like I “can’t keep up with it all” or “half-ass” on commitments I want to be there for.  
  • Loneliness and Grief. Missing those we love, reminiscing on past memories, or facing deep emotional feelings. Tis the season. 
  • Interpersonal Relationships. There’s no such thing as the perfect family or relationship. The holiday’s can serve up a lot of psychological or emotional stress in dealing with complicated family/friend relationships.
  • Divorce/Breakup. If you’re newly divorced, the holidays may remind you of happier times and accentuate your grief. It’s especially difficult for children of divorce who have to balance seeing two sets of parents. The stress is multiplied for married children who have three or even four sets of parents to visit.
  • High Expectations. Expectations of a magical holiday season can create physical and mental stress. High expectations of a happy family gathering can end in disappointment. We put pressure on ourselves to make the holiday “perfect” and when it doesnt turn out the way we expect it to, we feel let down or sad. 
  • People Pleasing. Trying to be there for everyone and everything – can make you feel guilty and like you’re not doing enough.
  • Holiday Travel. Having to deal with airports, traffic, hotels, and getting from point A to point B during the busiest season for travel can be exhausting. Not to mention dealing with jetlag and maintaining your health while on the road.
  • SAD. Many people experience the blues during gloomy weather due to decreased sunlight, called Seasonal Affective Disorder (SAD). I am absolutely one of those people! Summer is my favorite holiday 🙂

Do any of the above factors make you feel stressed, burnt out, sad, sick, or depressed? Well let me tell you, you are not alone. I’m right there with you. But you can make the holidays easier on yourself by following the below tips for success.

Here are a few ways I’ve learned to handle holiday stress triggers and manage the season without losing my marbles:

  • Set reasonable expectations and let go of perfection. Don’t try to do too much or match some ideal of the “perfect” holiday. If you’re comparing your holidays to some abstract greeting card ideal, they’ll always come up short. Strive to keep expectations in balance and drop the need for perfect. The best moments happen when you stop to enjoy them and real is so much better than perfect.
  • Commit to self care. Whatever it takes, take care of yourself. When you are traveling make time for exercise. Commit to getting enough sleep as much as possible. Make time for rest and for yourself. Remember the old airplane order: You put your oxygen mask on first before you can take care of everyone else.
  • Don’t overbook! Leave space. It’s tempting to fill in every waking minute of the season with events.  Don’t do this to yourself.  Leave space. Not feeling overbooked and having space will significantly reduce your stress.
  • Practice healthy drinking habits. Alcohol is a depressant and can exacerbate feelings of stress and sadness. Too much alcohol can also interfere with healthy sleep and interrupt natural sleep cycles.  Not to mention, getting too drunk at your family event might not help you improve relationships. If you accidentally overdo it, read my “holiday hangover cure” here.
  • Move Your Body to Move Your Mood.  While the physical benefits of exercise are great, I exercise to keep my mind in good shape (especially during the holidays). Exercise is one of the best ways to reduce depression and anxiety, decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects. Endorphins really are the best natural happy drug in the world and even a short daily walk can have a big impact. If it’s too cold in your area to enjoy a walk or run, check out a fun group fitness class or press play on my youtube videos for effective, no-equipment needed home workouts. There are also dozens of smartphone apps that can also guide you through a workout and I include my favorites in my book.  
  • Nourish Yourself. There’s nothing that spells mental meltdown faster than going too long without a real meal (sorry, cheese and crackers at the holiday party do not count as a balanced diet). Make sure to get a solid breakfast, eat all the healthy vegetables you can, and commit to quality nutrition during this time. For me this means eating light, eating clean, and eating often. Keeping myself well fueled with real food helps me maintain my energy levels and keep stress at bay.  I have snacks on hand and prepare healthy dishes to bring to events so that I know I’ll have options.  Real food = happier mood and staying well fueled = keeping your cool.
  • Kick sugar to the curb. Processed white sugar is known to contribute to depression and can exacerbate the holiday blues. Plus sugar is toxic and causes stress on the body (no one likes a sugar hangover). When you begin to notice how what you eat affects how you feel, it becomes easier to make smarter choices with sugar. Being mindful of your sugar intake during the holidays can significantly help manage anxiety and boost your mood.
  • Budget your bucks and get creative with gifts. Overspending during the holidays can lead to continued stress down the road. Set spending limits and stick to them. Or get creative and give gifts that you can’t buy in a store (experiences, memories, homemade crafts, etc).
  • Limit Social Media. Even though you know that most people only post their happiest moments on social media, it’s easy to lose perspective and get a serious case of FOMO (fear of missing out). Comparison is the thief of joy and you can’t compare yourself to others’ highlight reels of their lives. Limit your consumption of Facebook, instagram, snapchat, and instead  reach out to your close friends via phone or text message when you feel like connecting with people. You’ll get more satisfaction from spending real, face time with people rather than scrolling down a feed of tons of people you haven’t seen in years.
  • Create time for yourself during family gatherings. This one is huge for me. I love people and get a lot of energy from social events, but if I don’t have mini breaks, I lose my sh*t. Take a walk outside, find a quiet corner in the house, or make a quick trip to the store to gather your thoughts and relax.
  • Reframe Your Holiday. If you feel isolated, it’s important to remember you’re still in charge of your life. The way to bring more abundance into your life is to give first. Find opportunities to volunteer. Meet people. Attend events. Instead of feeling left out of others’ holiday plans, think of the break as free time to do whatever you wants — even if that means spending the day at home making vision boards or watching movies.
  • Eliminate stress by pre-planning. Plan any shopping, errands, and cooking in advance. Setting a schedule and making priorities will prevent too much from piling up at the last minute.
  • Set Aside Differences. Christmas dinner at Aunt Maud’s house doesn’t have to be the annual free-for-all or tension-filled affair as in past years. Make a pact with yourself to accept family members and loved ones for who they are without any expectations. Hopefully, they will do the same for you. But if they don’t and someone tries to pick a fight, just smile and wish them a Merry Christmas. This is not the time to air grievances, although it might be a good time to walk away.If there is someone you haven’t spoken to in a while, send them a holiday card. You don’t have to say anything other than “thinking of you and wishing you well.” It will make both of you feel better.
  • Talk to someone. If you are feeling down during this time of year, seek support. It’s totally OK to ask for help and talk to someone.  Infact, if you are struggling with anxiety, sadness, depression, or your mind, talking to someone may feel like a huge breath of fresh air. Lean on a friend or family member you trust, or seek out a mental health professional. You can try an online service like Reflect, an incredible online talk therapy resource.
  • Renew Your Spirit. Wellness is so much more than being fit, it’s being fulfilled in spirit. Take the time to connect to the people, places, and things that help you feel most alive and find purpose in your life. If you need some guidance, read the Spirit section of my book which is filled with suggestions, tools, and resources to lift you up.

It took me a few years to personalize healthy lifestyle habits that help me manage seasonal stress and feel my best. So if you are struggling this year, take some solace in the fact that no one’s life is perfect and you are not alone. It can be the most bittersweet, highly charged time of year (even though that’s the part that we don’t talk about). But I’m positive that this can be your best holiday yet if you are open to changing some of your old traditions that bring you down and trying new holiday habits that can lift you up.

Want more tips so you can keep your mind in good shape no matter what life brings you next? Check out my new book  Balanced Body Breakthrough. There is an entire section of the book dedicated to mental wellbeing with tools, resources, and suggestions to keep your headspace in good shape. Wellness starts in the mind and spirit. Pick up your copy here and help your mind feel better.

Do you struggle to cope with any of the above? Are the holidays challenging for you too? Let me know your thoughts in the comments below. 

Wishing you a happy, healthy, and blessed holiday full of health. Always here for you –

Caroline

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Give the Gift of Happiness and Health.

Holiday-Gift

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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

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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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Best Gifts For Health and Fitness Fanatics 2016

Looking for the perfect gift for your fitness fanatic family member? Or ultra zen girlfriend? Or super sporty sister? I’ve rounded up my top holiday gift picks for everyone on your list! Read on for the best gifts to give your health and fitness nuts.

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Help someone start their New Years resolutions strong and give the gift of balance 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. Paperback on amazon or Inkshares.

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High quality, delicious protein powder! Vega is my personal favorite, an all natural plant based protein that tastes amazing. A Vega shake a day keeps the doctor away! Try Vega Greens in french vanilla or Vega sport in chocolate. I gift my brother a tub every year. https://myvega.com/

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Fashionable, functional, feel good flats for your Fitnessista friend. Give the gift of happy feet with a super chic pair of Rothy’s the seamless lifestyle flat made from 100% recycled water bottles. The soft fiber becomes a breathable upper that won’t lose its shape and wicks away moisture. Also big plus: they are machine washable! I have four pairs (when you know what works you buy them all right?!) and they keep my feet looking good on the go without getting sore. Check out the point in camo red or the flat in black. Use CJordan10 for 10% off at: https://rothys.com/

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THE MAT. It’s the only yoga mat you’ll ever need. Reversible and designed with extra cushion, this high quality yoga mat will last you for years of sweaty yoga class. I’ve had mine since 2011 and it’s still just as fabulous. The Reversible Mat 5mm at lululemon.com 

Epsom Salt Bath Kit. I take an epsom salt bath multiple times a week to soothe sore muscles and de-stress. This Grace and Stella kit is the perfect price and has so many delightful scents. Read how to take an epsom salt bath here. 

Blender to Go. I’ve had a magic bullet blender for 4 years and it is my life saver! Perfect to whip up a quick smoothie or pack with you to stay healthy on the go (totally travelable!) Try my simple apple protein smoothie or get festive with my pumpkin pie protein smoothie.

Yoga Toes. Treat your feet with yoga toes, my latest obsession. Yoga toes fit between and beneath toes; gently spreading them apart and away from the balls of your feet – providing even more benefit than walking barefoot. By improving toes and feet, Yoga Toes bring better balance and posture to the entire body. When you put them on it feels like a massage – I wear mine every night in my pajamas.

Fitbit. Help your friends start 2017 on the right foot. Check out the new Blaze and Alta which receive text and call notifications. Shop all styles and steps at: https://www.fitbit.com/home

San Francisco Fitbit local ambassadors: Jeremy Falk and Caroline Jordan

San Francisco Fitbit local ambassadors: Jeremy Falk and Caroline Jordan

Candle set. I love receiving candles as gifts! One of those things I always want but never want to spent money on. This spa set would go great with that bubble bath.

A new pair of New Balance light weight running shoes. New Balance is dedicated to helping athletes achieve their goals. It’s been their mission for more than a century to focus on research and development. It’s why they don’t design products to fit an image. They design them to fit. New Balance is driven to make the finest shoes for the same reason athletes lace them up: to achieve the very best. And thats exactly what these shoes have done for me. So light I feel like I’m walking on sunshine.

Spa day at Solage in Calistoga. Treat a loved one with a retreat to this heavenly resort. Gift a massage, facial, day at the spa, or overnight stay. Read about my past adventures relaxing in Calistoga here.  Reservations and booking at:  https://solage.aubergeresorts.com/

You can do it coffee mug. Ok this is too cute. I want this in my morning cup!

Yoga Tune Up Therapy Balls. Because everybody needs a pair 😉 Then you and your friends can join me for all my rolling videos on youtube! PARTY.

Compression Socks. An active person will love receiving a pair of high performance compression socks. Why? The faster they can recover, the faster they’ll be back at it again! I have hot pink – they are the best!

Wireless Headphones. These sweat-proof, lightweight, wireless headphones will let you blast motivational tunes from the cardio machines to weight room, without that annoying wire getting in the way.

Kale Sweatshirt. For the health nut kale lover in your world.

Thule Urban Glide Sport Stroller. Perfect for your parent friends who want to keep up with their walking/jogging routine. 

TRX

If you have someone in your life who LOVES to workout outside of the gym (at home, in the park or in hotels while traveling), consider gifting them a personal TRX. It comes in a handy travel pouch along with instructions and workout suggestions. It’s light weight and compact enough to throw into a purse, book bag or carryon.

Membership or Healthy Grocery Products from Thrive Market. Im obsessed with this website and it keeps me well fueled in the best way. Thrive Market is an online retailer offering thousands of the best-selling healthy, natural products from your favorite brands at wholesale prices. For every paying member, a membership is given to a low-income American family. Check them out here. 

What’s one gift you love giving to that fitness fanatic in your life? Let me know in the comments below. Thanks for being such a gift in my life. I am wishing you a happy, healthy, and blessed holiday season.

Love,

Caroline

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Holiday Hangover Cure.

 holiday-party
We’ve all been there. A few too many servings of holiday parties, rich foods, booze, and sugar has left you feeling completely dysfunctional. Your head hurts, your digestion is off, and you crave a remedy ASAP. Want to cure the holiday party hangover and return to your normal energetic persona?
If you are feeling like your body got hit by a truck from splurging on holiday treats and endless merry drinks, here are my top tips on what I typically do to detox my body (and mind) from overindulgence.

Holiday Hangover Cure.

Detox Your Body, Renew Your Energy,

and Be Merry! 

1. Don’t Starve. A lot of people don’t eat the day following a ‘cheat meal’ or holiday party because of guilt. Starving yourself is self sabotage, it causes your metabolism to slow and can lead to yo-yo dieting, binge eating, and weight fluctuations (read: why your diet is making you fat). Instead, get right back on track, do the next best thing, and make a healthy choice. Continue eating balanced meals full of real foods and quality nutrients. No extremes or yo-yoing!

2. Stop with the guilt trippin’. Don’t overanalyze what you ate in the past or beat yourself up for it. Don’t let the guilt over one unhealthy meal turn into more. Everything that has happened has happened. Wallowing in guilt or self pity does nothing positive for you. Learn, let go, and move forward. If you need more support letting go, heres my “snap out of it” strategy to help you  break free from guilt, make peace with yourself, and accomplish your wellness goals.

3. Drink lots of water with lemon. Its hard to remember to drink water, especially when your schedule is jam packed with to-dos. I always bring a water bottle everywhere I go and pound down the H20 to ensure I’m staying hydrated and keep my digestive system happy. If you are drinking enough, your urine should look like lemon juice. If it looks like apple juice you are dehydrated! Getting enough fluids will help with bloating, digestion, and body balance.

4. Workout. Movement is medicine. Do something to active to promote circulation, restore your energy, and a sweat the tiredness (or hangover) out of your system. This is one of the best ways to beat the belly bloating, headache, and fatigue that often comes with eating heavy foods or drinking. Remember, When you aren’t moving, nothing else is either!  Any movement is better than none and will go a long way in helping you recover and restore your energy to normal. Even a walk can prove beneficial, do whatever allows your stomach to feel its best. When I am feeling fatigued I like to do easy aerobic cardio or bodyweight strength combined with and a nice soothing yoga inspired flow. The below at home bodyweight strength routine and yoga inspired flow series is the perfect remedy after a late night out. Combine it with an easy walk outside and you should be feeling back to normal in no time.

5. Take a teaspoon of apple cider vinegar (usually I dilute it in 8oz water). The acidity cleanses your body. Here’s my recipe for a morning apple cider vinegar detox drink. I swear by this drink! Food coma or not, its totally worth drinking daily.

6. Eat Raw Foods. Raw (uncooked) foods have a higher nutrition content and has roughage to help expel the unhealthy foods out of your system.

7. Get rid of the extra sugar, treats, and leftovers. If you don’t want to eat it, don’t keep it in your house. This will help you manage temptation and avoid eating holiday treats at every meal or snack. You don’t have to throw it away, you can give leftovers to friends or those in need. Or you can keep the post holiday treats out of sight and out of reach and allow yourself some in moderation. Sugar in general is very toxic to your body and more addicting than cocaine. If you don’t trust yourself around the substance, it might be best to remove yourself from it.

8. Eat clean, feel good foods post hangover. If you feel extra heavy from your holiday intake,  limit your consumption of processed carbohydrates and eat more foods with high nutrition. Sorry but the typical greasy hangover fare wont help your body. Balance out the holiday parties with light, nutrient filled meals as much as possible and you’ll feel better.

9. Make a plan not over-indulge for the next few days. Balance out holiday parties with healthy habits. It helps to plan out ahead of time what dates you’ll know you’ll be indulging so that you can commit to staying on track the other days. This helps you savor your nights out and stay on track with your healthy habits a majority of the time. Read the 80/20 Rule. 

10. Remember ‘Thoughts Become Things’. Don’t beat yourself up or tell yourself you’re fat, lazy, or weak-minded. Keep your thoughts positive, supportive, and constructive. The holidays are a time to be enjoyed not struggled through. Get your mind right and your actions will follow. Powerful, purposeful thinking will always help you move forward no matter how bad your holiday hangover.

Enjoying the holiday season doesn’t need to totally derail your efforts to stay healthy. There may be some rough mornings and startlingly large food babies in your future, but Im positive if you follow the suggestions above, you’ll still start the new year on the nice list. Whats one way you help your body feel better during the holiday season of parties, traveling, and merry making? Let me know in the comments below.

Wishing you a happy and blessed holiday season my friend.

Always remember: you deserve to feel good and live a life you love.

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

Caroline

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.

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