Category Archives: Fitness

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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Foam Rolling Routine for Hurt Foot or Ankle Injury. Help Your Body Feel Better With These Exercises.

Here’s a Foam Rolling Routine you can do when recovering from a foot or ankle injury. Help your body heal and feel better with these self massage exercises.

Foam Rolling Routine

Foam Rolling Routine

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Stay fit, healthy, and positive with a foot or ankle injury with my full length “Hurt Foot Fitness” program.

Hi Friends!

No injury is a good injury… but foot injuries? They are pretty brutal aren’t they? The healing process is long and often an emotional roller coaster of ups and downs; good and bad days. If you are struggling with an injury right now I want you to know: you are not alone. I know how you feel and my heart goes out to you!

Healing from a foot injury can cause all sorts of aches and pains in your body. Moving around in a boot or being less active can make your muscles tight, tense, and restricted. In fact, because moving around in a boot can put your hips on different levels, you are at a higher risk for hurting your back or coming across other painful injuries from compensating just to get around. Foam rolling is a great way to loosen up stiff muscles, improve your range of motion, correct these imbalances, and feel better. This Foam Rolling Routine is designed to help you relieve the muscular tightness and tension that comes from dealing with a foot or ankle injury.

To do this video you will need:

I’ve been in your shoes (and your boot). I’ve felt the sadness, fear, anxiety, depression, isolation, frustration, regret, anger, physical and emotional upset of dealing with a foot injury. I’ve felt it all. That’s why I created my full Hurt Foot Fitness program to support people everywhere in staying fit, positive, and well when recovering from a foot or ankle injury.  Are you ready to be a Hurt Foot Fitness success story? Roll out your mat, grab your foam roller and press play on the video below.

Foam Rolling Routine for Hurt Foot or Ankle Injury. Help Your Body Feel Better With These Exercises.

I am here to use my expertise and experience to give you guidance, hope, strength, and light during the frustrating process of being sidelined from the active life you love. I believe in you and your body’s ability to heal. Try this video and give your body a little love and T.L.C. while it recovers from injury! Let me know how you feel after you give it a try in the comments below. Stay strong and keep smiling my friends, I am cheering for you.

Love,
Caroline

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

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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

SUBSCRIBE to my channel for videos to help you FEEL GOOD

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

Hi Friends!

Join me for 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

How To Stay In Great Shape With A Foot Or Ankle Injury.

Learn how to stay in great shape with a foot or ankle injury with this full fitness program to keep you strong, lean, and toned.

Stay in Great Shape With A Foot or Ankle Injury

Stay in Great Shape With A Foot or Ankle Injury

Hurt Foot Fitness Program For Total Body Success

Go To Guide for Keeping Your Body and Mind Fit While Healing A Foot or Lower Leg Injury.

Hello my friend,

I’m so happy we’ve found each other online. No injury is a good injury… but foot injuries? They are pretty brutal aren’t they? The healing process is long and often an emotional roller coaster of ups and downs; good and bad days. If you are struggling with an injury right now I want you to know: you are not alone. I know how you feel and my heart goes out to you!

I’ve been in your shoes (and your boot). I’ve felt the sadness, fear, anxiety, depression, isolation, frustration, regret, anger, physical and emotional upset of dealing with a foot injury. I’ve felt it all.

I remember believing that I’d never be truly fit if I couldn’t run or jump. That being sidelined with a hurt foot meant I wouldn’t be able to do hard workouts. I worried I would get super out of shape and all of my muscles would deteriorate. I thought I would go crazy without running as a stress reliever.  I thought my life as a fit, active, healthy person was over.

But through recovering from my foot injury, I surprised myself and proved all of those fearful thoughts wrong. I found ways to stay challenged, strong, healthy, and sane. Now I want to share these positive exercises with others to ease the injury recovery process and help people stay fit (and sane) through the journey towards full health.  

Getting hurt sucks. I know it. But whatever happened has happened and now it’s up to you to make the best of it. Every day is a choice, and injury or not, you can choose to rise up to the challenge and live a strong, positive life. I did it and I believe you can do it too.

Injury is an opportunity to strengthen your physical, mental, and spiritual fitness.  If you are working through a foot or lower leg injury right now, I am here to support you. Are you ready to take this injury as an opportunity to learn and grow stronger? Then this Hurt Foot Fitness Program is for you.

I have helped people all over the world stay in shape while recovering from foot and lower leg injuries. I am here to use my expertise and experience to give you guidance, hope, strength, and light during the frustrating process of being sidelined from the active life you love. This comprehensive guide was created to help you take a proactive approach to healing and stay fit, focused, and positive while you recover.

Here’s what my Hurt Foot Fitness Program clients have to say:

Hurt Foot Fitness Program Client Testimonials

“Aloha from Maui Caroline! I just want to thank you so much for your positive attitude. You have helped me get through such a rough time. Since Sept. my Father was in and out of hospital sick and passed away March 28th. Meanwhile I had broke my foot and had surgery in Jan. I was on crutches for 2 months and just got out of my boot this past Monday. Your ‘Hurt Foot Fitness Program’ got me through it without going crazy from not being able to exercise. I’m an avid runner and spinner so it took everything for me to not go crazy. I start PT on Monday and looking forward to getting my life back. Thanks again for ALL your positiveness from the bottom of my heart.” – Lauren, Maui, Hawaii

“Hi Caroline, My name is Bob Mayer, and I live in northern Wisconsin.  I’ve never so much as commented on a YouTube video before, but I needed to go out of my way to thank you for providing the broken foot workouts. I’m a triathlete, half-marathon runner, cross country skier, basketball player, and (aspiring) weightlifter.  So, having a broken foot really upends my lifestyle.  I’m appreciative that folks like you are willing to put some time into people like me that have a frustrating injury. Again, thanks!  Keep up the good work. Best, Bob” – Bob Mayer, Wisconsin

“Two broken metatarsals and unfortunately a non union fracture meant that your work outs were all that kept me sane for 9 months. I am complete convert to your anything is better than nothing mantra. THANK YOU”

“Hi, Caroline! I just wanted to say thank you, really! I sprained my ankle for the first time in life, 5 months ago and it was horrible! It happened after training and I was so depressed about it and felt so helpless not able to move for almost 2 weeks and then having pain and not training at all. I was so happy to find your Hurt Foot Fitness Program and your YouTube videos have been so helpful ! Thank you for your advices, positive energy and help in such hard time. You rock! Keep on your great work! Looking forward to more videos from you! Have a great summer, Trisha” Trisha, Denmark

“Caroline, I just want to thank you SO much not only for your Hurt Foot Fitness Program and YouTube workouts for a broken foot, but for your AWESOME attitude and positive energy!! I have really been lifted up by your validation and empowering dialogue. Seriously, it is a hard thing to recover from an injury and have my usual cardio addiction at a standstill. Your workouts were my turning point from feeling completely depressed and victimized by my injury–to feeling optimistic and empowered that there IS something I can do to stay fit and positive. Your quote, “The only disability is a bad attitude” is like my new life motto!! I can’t tell you how much I needed that! And I can tell I’m healing faster with working out too. Thank you so much for your amazing work!! It’s making a huge difference for me!! ” Elsie Madison, California

“I just wanted to thank you for your Hurt Foot Fitness Program! I run around 5/6 miles a day pushing my two daughters in their running buggy but two weeks ago  I badly sprained my ankle going down a slide with my eldest 😖 your workouts have saved me from going insane and helped me maintain the body I’ve worked hard for after having my youngest daughter 4 months ago! I think you’re totally fabulous and love your work. Xx” – Chloe Rake Leeds England

“Thank You for Your Hurt Foot Fitness Program, I injured my ankle 3 weeks ago at jogging. and have to wear ankle brace…I was looking for some guidance on how to work out and found You. I am working out with Hurt Foot Fitness Program and I love all the workouts. All workouts are very positive and I am trying to do my best. I always thought, that all my body-workouts were good enough, but after first of Your workouts, I was like dead…and day after -> hurting in my core….couldn’t laugh how it was hurting   wow. That was great feeling. It is going better and better with every workout. Want to start with jogging in July and then I will have to look at Your Youtube channel for warming up and cooling down workouts before and after jogging. Hope You have some. I like your meditation videos too, I always wanted to start it and didn’t know how to meditate. Thank You for Your positive way, it is nice to listen to You   Many greetings from Germany” Michaela Heimlich

“Your Hurt Foot Fitness Program was a lifesaver for me! I really appreciate your kindness and encouragement too! You are so right when you say that you can even use these exercises after the injury has healed! It is a great core workout! Thank you!”

Are you ready to be a Hurt Foot Fitness success story? Join our community online and off of positive people staying fit and strong while overcoming an injury challenge.

I created this Hurt Foot Fitness Program to help you keep your body and mind fit while healing from a hurt foot or lower leg injury. In order to heal properly you must be ready to make the commitment to be good to your body and take a proactive approach to doing everything you can to promote healing. This means making the commitment to follow your doctor’s recommendations, do all of your physical therapy exercises, listen to your body’s needs, eat a nutrient rich diet, invest in healing supplements, rest, and work on keeping your mind in a peaceful place.

Recovering from an injury means focusing your training schedule and fitness goals on healing and coming back stronger. Are you ready to heal your body and get stronger inside and out? If you are ready to commit to be good to yourself, this program will help you keep your body and mind in shape while you recover from an injury and return to 100% health.  

Stay In Shape With A Hurt Foot or Ankle

Stay In Shape With A Hurt Foot or Ankle

In this Hurt Foot Fitness Program you will learn:

  • Exercises and workouts you can safely do to maintain lean muscle mass, strength, fitness, and flexibility.
  • How to put together a weekly Hurt Foot exercise program schedule and routine that fits your personal needs.
  • Nutrition tips and guidelines for how to eat to heal faster and feel better.
  • Tools and resources to help you through the mental challenges of injury
  • How to stay positive and use injury to help you transform into a stronger person inside and out.
  • How to safely return to active living and prevent future injuries.

Expect these Results From my Hurt Foot Fitness Program:

  • Coaching, support and guidance to help you learn how to take care of yourself through the recovery process.
  • Fresh ideas for exercises and workouts you can use to help maintain physical and mental fitness
  • Guidance on structuring a weekly workout schedule
  • Customized Hurt Foot Workout fitness resources
  • Motivation and inspiration to keep you strong while you heal. Coaching on how to keep your mindset and attitude positive and turn any challenge into an opportunity for powerful personal growth.

Hurt Foot Guidebook Table of Contents:

  1. Workouts and exercises to help you maintain your physical fitness while recovering from a foot or lower leg injury
  2. Samples of Hurt Foot Weekly Workout Programs
  3. Foods and Supplements to Speed Healing From a Bone Break or Injury.
  4. How To Stay Positive (and not lose your mind) when Recovering from a foot or lower leg injury
  5. Stress and Mindfulness Resources.
  6. Getting back into the Game of Active Living. Training Suggestions for a Safe Return to Exercise.  
  7. Conclusion and Thank you

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? Buy my Hurt Foot Fitness Program and let’s keep you in great shape while you recover from a foot or ankle injury.

Buy My Program and Stay In Great Shape With A Foot or Ankle Injury! Purchase link below.  


Buy My Program and Stay In Great Shape With A Foot Or Ankle Injury

 

I can’t wait to share this fabulously fit program with you and help you stay in great shape while you recover from a foot or ankle injury!  I know how incredibly frustrating and challenging dealing with an injury can be. It helps to stay positive, patient, and focus on the steps you can take right now to move forward. I hope this Hurt Foot Guidebook offers you tools, resources, comfort, and support through this difficult time. It is important that you recognize that you can choose how you react to your situation. Simply by investing in this guidebook and making a commitment to your health, you are choosing to react to a challenging situation with strength. I am proud of you and I want you to know : YOUR BODY WILL HEAL. You will come back from this injury stronger and with more appreciation for the active life you love.

Stay strong and stay positive, I am sending healing energy your way.

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.

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

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Hi Friends!

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

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

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

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

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

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

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

With love and squats,
Caroline

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

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

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: