Category Archives: Uncategorized

How I Got A Balanced Body.

“Consistent, smart strength training played a powerful role for me in leaving burnout and living a balanced life. While movement was always a part of my world, I didn’t learn how to REALLY strength train until 2011. Up until that point the only “strength” I did was holding a plank or doing a group fitness class with 8 pound weights. I didn’t have a consistent, well-rounded strength routine that I practiced in my life. My workout routine involved repetitive movements and developed muscular imbalances that caused injury and burnout. I kept trying to fix myself with more of the same bad exercise habits: too much endurance training, too much stretching, and no smart strength training. Unsurprisingly, I just kept getting the same results: nagging injuries, frustration, and more stress. Isn’t exercise supposed to help not hurt? It can, but only if you train smart. The only way to get out of a bad the cycle is to stop the madness. STOP doing what’s not working and develop a balanced plan that will.

I knew that if I wanted to really take care of my body, I needed to make a change. And what my body needed more of was balance and strength. Since I didn’t really know where to start, I hired a coach to help me build a plan from the ground up. She put together a program custom fit to my needs that helped me build strength and body symmetry. My plan involved getting on the weight room floor and reuniting with my hips, glutes, hamstrings, and core. I  needed to restore the power in my muscles and stabilize my joints.  I did squats. I deadlifted. I swung kettlebells. I did rows. The strength training healed my stress related  injuries and allowed me to recover from imbalance. But more importantly it enabled me to become a new version of myself: a stronger, more confident, injury proof woman.

Today strength training is a healthy habit I can’t live without. Since it has been a consistent part of my life I haven’t had an injury and am able to do all the activities I love with ease, gratitude, and joy. Many people are scared of strength training or find it to be intimidating. But it doesnt have to be. All it takes is the courage to start and you can give yourself the gift of strength.

Strength training is an essential component to the balanced body breakthrough exercise program. The American college of Sports Medicine recommends a minimum of two strength sessions a week to develop and maintain strong muscles. Consistently strength training for a minimum of 20 minutes twice a week will allow you to achieve the following benefits:

1. Get ‘that body’ you really want (Lean, toned muscles; More definition). How do you get more “toned”? Light weights and lots of reps right? At least that’s what we’ve been told for years to believe. However, training to “get toned” with high-reps and light weights will not provide the same benefits as lifting properly with heavy weights. Getting ‘toned’ requires two things to happen:      

  •    Ridding excess body fat
  •    Increasing the size of muscle cells to provide shape.

‘Toning’ is all about building muscle. For some, it requires the additional removal of any fat covering up the muscle, but it is muscle itself that gives you sleek, sculpted curves so you don’t just look bony once you lose excess body fat. So how do you lose body fat and increase lean muscle concurrently? Combine a healthy amount of cardio / anaerobic exercise (HIIT, sprint-type workouts, plyometrics) with at least one to three weight workouts a week with weights that are a ‘just right’ challenge for you (heavyish weight with proper form).   

2. Strengthen Bones & Muscles. Lifting weights not only builds muscles, it makes for stronger bones too. Did you know an average woman can lose up 1% of bone mineral density every year? For men, it is not quite as much, but it adds up! After the age of 25, we lose more than one-half pound of muscle every year without a regular strength-training regimen. Add strength training to your arsenal of weapons against osteoporosis. When you strength train, the act of moving your bones through muscle action increases its density. Your skeletal system becomes stronger in response to the demands that strength exercise places on your body. Increased bone density will reduce the risk of fractures and chronic disease as you age. According to the American College of Sports Medicine (ACSM) you can significantly reduce your risk of developing osteoporosis by engaging in regular weight training workouts.

3. Burn More Calories. We tend to think of cardiovascular exercise as the calorie torcher necessary for losing weight. However, it’s better to lose inches AND gain muscle than to just simply lose pounds. Muscle, unlike fat, is metabolically active. Cardio burns calories during the workout. Strength burns calories both during AND after the workout. The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn’t lifted weights. Replace 10 pounds of fat with 10 pounds of lean muscle and you can burn an additional 25 to 50 calories a day without even trying. This “afterburn” effect is the metabolism boost needed to maintain a healthy weight over time and maximize your calorie burn.

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4. Lose More Fat. In addition to burning more calories, resistance training may help your body to burn more fat overall. Score! In one study on over 700 females, lifting weights for just 25 minutes three times per week led to the gain of nearly two pounds of muscle, and the loss of four pounds of fat. If you’re familiar with how physiques work, then you know that is a radical change in appearance! Now, picking up heavy things burns a respectable amount of calories on it’s own. No doubt about that. But that’s not why lifting weights is so effective for burning fat.When you lift something heavy, you’re setting your body up for metabolic reactions that allow you to utilize nutrients better and continue burning calories for up to 36 hours after your workout. There’s this thing called your Basal Metabolic Rate (BMR). It controls how many calories your body burns while you rest. As you gain more muscle, you increase your BMR, along with how much you can eat and still stay lean. The more lean muscle on your body, the less body fat you will store, and the harder it will be to gain weight.

It is important to remember that losing fat may cause noticeable changes in your body (e.g. decrease in size, increase in tone) when looking in the mirror, but the number on the scales may not change. This is because resistance training can increase the amount of lean muscle you have, which is heavier but takes up less space than fat. So simply put, if fat goes down, but muscle goes up, your weight could essentially stay the same. Read more here: The difference between weight loss and fat loss and why you should focus on FITNESS not skinniness for long term health.

5. Have Better Posture. Stronger bones will improve your posture and how you carry yourself. Weight training can ensure that the muscles between the shoulder blades, lower back and abdomen stay strong, which reduces the likelihood of developing muscular imbalances that can lead to poor posture. Better posture will enhance your overall appearance and reduce your chances of suffering from back pain.

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6. Ease Joint Pain and Prevent Injuries.  Muscles function as shock absorbers and serve as important balancing agents throughout the body. Well-conditioned muscles help to lessen the repetitive landing forces in weight-bearing activities like running or basketball. Also, well-balanced muscles reduce the risk of injuries that result from muscular imbalances (super strong quads and weak hamstrings?! not with smart strength training). Build a foundation of strength and you’ll be less likely to run into injury from sports or daily activities. Stronger muscles better hold your joints in position, so you won’t need to worry about your knee flaring up during your next run.

7. Impress Yourself With Progress. The amazing thing about resistance training and lifting weights in general is that it is you are able to see how far you’ve come. For example, you may have started weighted lunges with 10lb dumbbells and barely making it through your set, to being able to easily get through it with 20lb dumbbells. I love weight training because it helps bring you satisfaction, you can physically see and feel if you have gotten better. Both of these things can encourage you to keep going and continue to improve.

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8. Reduce Your Risk of Heart Attack & Diabetes. As we age we naturally lose muscle mass, which makes us weaker and more prone to weight gain. Resistance training can help slow down age-related muscle loss, which means that you are not only looking better, but you are also protecting your health. During exercise, muscle tissue helps to remove additional glucose and triglycerides from your bloodstream, which can help to reduce your risk of type 2 diabetes and heart disease. There is also evidence that suggests that resistance training can help with high blood pressure.

9. Kick A$$ in life.  Yes, you heard right! When you are stronger, fitter and have more endurance, you will automatically become better at other movement-based activities that you attempt. Like lifting your suitcase into the overhead bin on the airplane…arm wrestling your brother…carrying all six-eight grocery bags at once…lifting (and keeping up with) your kids…moving boxes and furniture in your house…opening a pickle jar…and on and on..

10. Maximize Your Gym Time. Cardio sessions can sometimes take up a good portion of an hour, which can be tricky to squeeze in before work or between commitments. Fortunately, with resistance training, you don’t need to spend hours at the gym to see results. All you need is a 20-60 minute lifting session about three times a week to start seeing great results in as little as two weeks. However, I like to reinforce this efficiency mindset with all of my trainees: Get In. Work Hard. Get Out. You’ll have more time to spend with your favorite people, and to do your favorite things.

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11. Build a Nice Butt. Want a nice booty? The gluteus maximus is one of the strongest muscles in your body. The shape of your glutes are influenced by muscular development. When it comes to building size in your glutes, there is no substitute for a deep, heavy squat. This will also help rid you of cellulite, while “firming” and “toning” your legs in the process. You’ll also strengthen your lower back and help prevent back injuries that are all too common as we age.

12. Change your body shape. You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.” Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs.

13. Boost Your Flexibility. Ignore that super ripped guy fumbling in yoga class for just a minute. Researchers from the University of North Dakota pitted static stretches against strength-training exercises and found that full-range resistance training workouts can improve flexibility just as well as your typical static stretching regimen. The key word here is “full-range,”. If you can’t complete the full motion—going all the way up and all the way down—with a given weight, you may need to use a lighter dumbbell and work up to it.

14. More energy. Exercise gives you endorphins (natural opiates produced by the brain), …endorphins make you happy, feel great and give you more energy!. Ever had a workout, where you were just ‘going through the motions’, as opposed to a workout where you were really ‘in it’—putting your mind into the muscle or movements at hand, giving 100% effort…then…how did you feel after? Perhaps, initially, a bit tired…but chances are, you left that workout with a new spring in your step—renewed energy. Lifting heavy weights challenges you in new ways…leaving you with newfound energy from the ‘rush’ you got in that workout. Strength training has also been shown to help you sleep better (since your muscles are craving recovery, rest and repair post-workout)—and better sleep equals more energy in the long run.

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15. Boost Your Body Image. Lifting weights can help shift the focus of your body image from size to ability. In other words, instead of focusing on your weight or the size of your waist, you’ll begin to better appreciate your body for its strength and what it can do. When we focus on actual fitness instead of body size, more muscle can mean more ease in moving our bodies, and better relationships with our bodies and with exercise.

16. Gain Confidence. You know it: Exercise boosts the ego—it helps you feel great in your own skin. The foundation of building inner confidence (and self belief) lies in setting goals that may seem beyond your capabilities and working towards them (consistently and with commitment) until you achieve them.  And there’s something about strength training that makes you feel, well… Strong. And that feeling of inner strength — that your muscles are growing, you’re developing definition, and you’re boosting your metabolism — all of those work together as a powerful confidence-booster.

At this point you’re probably thinking everything sounds amazing, but have this little voice in your head telling you that you’re going to get big or bulky. I hear this way too many times. It’s simply a mis-belief that is holding you back from seeing results you love in a short period of time. Get it out of your head right this second: you will NOT look like a bodybuilder if you add regular weight training into your workout routine. In fact you may finally just achieve that lean, “toned”, body you are killing yourself over with all that endurance training.  How do you know it won’t work if you haven’t really tried it?? It’s worth a shot…. be prepared to be impressed with your body and your results.

If you are really still worried about gaining size and becoming the next incredible hulk, consider this: Bodybuilders are doing EVERYTHING in their power to build muscle and are still struggling! Its very difficult to see massive muscle gains, unless, of course, you’re training like a monster, consuming a massive amount of calories, and injecting yourself with synthetic hormones. When you follow a strength training program customized to fit your body’s needs and goals, you’ll see the results you want (not the extra bulk).

Ready to pump some iron? Here are my answers to your questions to help get you started on the road towards strength success and my Balanced Body Strength training program to kick start your smart strength training life.” 

The above is an excerpt from the Fitness section of “Balanced Body Breakthrough”. This book is my coaching resource guide to getting your mind, body, and spirit in great shape so you can love your life. It contains real, usable, resources and tools that you can immediately use to find the feel good life you deserve. I’ve seen this information work like magic in clients lives and I want to share the secrets to success with you. The book is written and ready to help you, but in order to do that, I need to find the funds to make this book into a real product. After all of my research, I chose to kickstart the project through a platform called InkShares. InkShares is reader based crowd funding that works off book pre-orders. *** In October 2015, InkShares changed their pre-order requirement to 750 pre-orders for all books. That means, if readers believe in your book and 750 pre-order copies are sold, the book gets published through InkShares. They handle editing, design, marketing, and publishing of the book from start to finish. If 750 pre-orders are NOT sold, the book does not get published (insert sad trombone sound here).  I have less than 90 days to get reader support and reach 750 pre-orders of the book to get published. If you pre-order copies of the book, not only will you help me reach this goal, you’ll get 225 pages of high quality self-care content to support you in living a life you love at the incredible price of $9.99 (such a steal!)

Do you want to keep reading? Do you want the tools to unlock balance, wellness, and sustainable self-care in your life? Do you want my Balanced Body Breakthrough Fitness program to train smart? Pre-order your copy of Balanced Body Breakthrough and let’s make this book come true here: 

https://www.inkshares.com/projects/balanced-body-breakthrough 

Id be so grateful if you wanted to share this post and encourage your friends to purchase their copy of Balanced Body Breakthrough on Facebooktwitter, or email.  Sharing is caring and everyone deserves to feel amazing long-term. 

What happens if I dont sell all 750 pre-orders? Well I haven’t thought that through yet because I like to think positive 😉 But should this campaign not be successful I will continue to find a way to use the “Balanced Body Breakthrough” content to help people beat burnout, live in health, and achieve their own definition of success.

Remember, it’s never too late to start! Strength training can take your body to the next level, while also having a number of positive effects on your overall health. Don’t be afraid to lift weights. Just keep in mind that resistance training is not the ONLY solution to achieving your health and fitness goals. Instead, focus on creating a balanced exercise program, consisting of strength training AND cardio training, while also leaving time for rehabilitation and rest.

I believe in strength training. I have seen it change my body, boost my performance, and powerfully impact my life. And I believe every person deserves a chance to discover their own strength. So heres to you – living without limits.

Yours in health,

Caroline

Other Things To Check Out This Week:

The First Step Towards Beating Burnout.

Knock Burnout OUT.

Knock Burnout OUT. 

Photo Credit Mark Kuroda

“Beating burnout starts with taking care of your physical health. Mentally, physically, and emotionally your life will be in a better state when you are well. Taking the time to energize yourself with exercise, nourish yourself with good food, and ground yourself with rest is the recipe that allows you to be your best. I want you to look at your fitness not as something you should do to look good, but instead something you want to do to FEEL good. Your energy and health is an essential ingredient to your success.

The two biggest barriers that keep people from exercising and eating right are time and a negative feeling about themselves. I’m here to help you move past those roadblocks. I can offer you a chance to to take action, to improve your self-esteem, and to be fit and happy inside and out. Remember: YOU are in control of beating burnout and living a balanced life. I know you have a lot to juggle and people who need you. But if your health fails you won’t be able to do any of it at all. And what kind of life is that for you? Do you want to feel energetic, confident, powerful, balanced, and well? Then its time to move your health to the top of your priority list. One of my main goals in writing this book was to encourage people to adopt a positive relationship to fitness and to feel good about themselves. I passionately believe that everyone deserves to be healthy, feel healthy, and embrace life. We have SO much to live for! I hope this book will open a door to your future and help you live your life to the fullest.
This section of Balanced Body Breakthrough is your go-to guide for enhancing your health through fitness, nutrition, and time management. It will give you real resources to use in personalizing a solid balanced body self care program that works in your life. It will help you learn how to take care of yourself when you feel like you don’t have time or energy to take care of yourself. These tools will give you the strength to overcome stress and live your best life.”

The above is an excerpt from “Balanced Body Breakthrough”. This book is my coaching resource guide to getting your mind, body, and spirit in great shape so you can love your life. It contains real, usable, resources and tools that you can immediately use to find the feel good life you deserve. I’ve seen this information work like magic in clients lives and I want to share the secrets to success with you. The book is written and ready to help you, but in order to do that, I need to find the funds to make this book into a real product. After all of my research, I chose to kickstart the project through a platform called InkShares. InkShares is reader based crowd funding that works off book pre-orders. If readers believe in your book and 1,000 pre-order copies are sold, the book gets published through InkShares. They handle editing, design, marketing, and publishing of the book from start to finish. If 1000 pre-orders are NOT sold, the book does not get published (insert sad trombone sound here).  I have less than 90 days to get reader support and reach 1000 pre-orders of the book to get published. If you pre-order copies of the book, not only will you help me reach this goal, you’ll get 225 pages of high quality self-care content to support you in living a life you love at the incredible price of $9.99 (such a steal!)

Do you want to keep reading? Do you want the tools to unlock balance, wellness, and sustainable self-care in your life? Pre-order your copy of Balanced Body Breakthrough and let’s make this book come true here: 

https://www.inkshares.com/projects/balanced-body-breakthrough 

Id be so grateful if you wanted to share this post and encourage your friends to purchase their copy of Balanced Body Breakthrough on Facebooktwitter, or email.  Sharing is caring and everyone deserves to feel amazing long-term. 

What happens if I dont sell all 1000 pre-orders? Well I haven’t thought that through yet because I like to think positive 😉 But should this campaign not be successful I will continue to find a way to use the “Balanced Body Breakthrough” content to help people beat burnout, live in health, and achieve their own definition of success.

Your health is the greatest gift, and taking care of it allows you to live your life to the max.  Give a gift to yourself, your family, and your work by opening up to a happier, healthier, more effective self. Take time to take care of you and enjoy the life you have been given. Make the choice to feel good about yourself, about your world, about your possibilities and the step you’re taking right now. Invest in yourself and pre-order your copy of Balanced Body Breakthrough so that you can take action and personalize your approach to living well. Do so and you’ll be smiling all the way till the end.  

Here to support you 110%,

Caroline

Other Things To Check Out This Week:

  • Save the date Oct 22nd for “Healthy Hour”, an event that creates social fitness as a way to enhance both health and happiness. Do you want a way to be social without going to a bar? Come out for a night of fitness fun that wont leave you feeling hungover the next morning. Join me for “Healthy Hour”: a community event that brings together energizing workouts, nutritious snacks, fitness fashion, and lifestyle coaching for an experience that will leave you feeling amazing. Plan to enjoy delicious treats from Clearly Kombucha, ALOHA, and Vega. Sample fitness fashion from Kristi Yammaguchi’s Tsu.ya Brand and get goal coaching inspiration from lululemon. Get the motivation, inspiration, and support you need to live the healthy life you love. Make a new friend or bond with an old one. This event holds the space to share a meaningful connection through a healthy experience.Tickets $25 per person. Register through MoveWith at: https://www.movewith.com/events/healthy-hour RSVP on facebook here: https://www.facebook.com/events/691415664293757/
  • Perfect posture workout video. Stand up tall with this quick routine.

Pride Party Workout Playlist

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On June 27th and 28th 2015, San Francisco celebrated the 45th anniversary of San Francisco Pride. The theme was “Equality Without Exception” and the event hosted over 200 parade contingents, 300 exhibitors, and more than twenty community-run stages and venues. The San Francisco Pride Celebration is one of the largest Pride events in the world and is dedicated to education, to the commemoration of LGBT heritage, and to the celebration of LGBT culture and liberation.

A world leader in the Pride movement, SF Pride is also a grant-giving organization through their Community Partners Program. Since 1997, SF Pride has granted over $2.4 million dollars from proceeds of the Pride Celebration and Parade to local non-profit LGBT organizations and those organizations working on issues related to HIV/AIDS, cancer, homelessness, and animal welfare.

This year was an extra special celebration because of the U.S. Supreme Court decision Friday June 26th that legalized same-sex marriage in all 50 states. Basically, this means that there is no longer any such thing as gay marriage: It’s simply a union between two people who love each other. And that my friends is simply AWESOME.

“Pride has come to symbolize several things: the long history of lesbian, gay, bisexual, transgender and queer dignity, the freedom of all people to meaningfully and proudly express their sexual and gender identities, and the commitment of LGBT people to combating oppression.” says SF Pride “From this history of rebellion grew the mission of San Francisco LGBT Pride: to educate the world, celebrate our culture, commemorate our heritage and liberate our people.”

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I feel proud to live in a city that honors and recognizes such a beautiful cause. We celebrated all weekend in my group fitness classes at EQUINOX with positive energy, enthusiasm, workouts, and uplifting music. My favorite gym even got all dressed up for the occasion with an amazing Pride display on it’s tall beautiful pillars (photo above – what a rainbow! EQUINOX Pine Street is always lookin good ). I wanted to share one of my Pride playlists with you, so you could enjoy a part of our celebration too. Its a great mix to empower your next workout or simply to make you smile and remember that LOVE ALWAYS WINS.

Leave me a comment and let me know if you play this mix and like it!

And as always, if you enjoyed this post SHARE it with your friends on Facebooktwitter, or email. More great content is headed your way every week to help you live a happy, healthy life! 

Next years SF Pride celebration is set to take place on June 25 and 26, 2016. Save the date and I’ll see you to celebrate 🙂

Sending love to you,

Caroline

Other Things to Check Out This Week:

  • Have you tried ALOHA healthy superfood chocolate? Peruvian fair-trade organic cacao combined with nutritious superfood greens. Indulging in your chocolate craving has never tasted this amazing. Want to taste some for yourself? Enter the code: “CAROLINEJORDANFITNESS” at: https://aloha.com/home for 10% off your superfood chocolate!
  • Self Massage online exercise videos. Do it as you view it. 
  • I’ve been nominated for 80’s Prom Queen! (yes seriously lol). Help me support the Gaurdsmen and raise funds for at risk Bay Area youth. 100% of your donations go directly to the cause. Not only that but the nominee that raises the most dollars in donations gets to be crowned Queen of the court! Thank you for your support and totally awesomeness. Please share this link:   https://www.crowdrise.com/SF80sProm/fundraiser/carolinejordan 

Get Your Butt, Hips, and Core WORKING for you! Free exercise Videos!

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Friends who take my exercise classes in San Francisco often tease me for my little “mat routines” that I do for a few minutes before teaching. They are right, before every class I take a few minutes to warm up my core, hips, and butt so they are ready to GO when I want to work hard during my workout. Some personal trainers refer to this as “activation exercises”, you want to “activate” or turn ON the muscles that will help you perform well and prevent injury before you move. Often too much sitting or repetitive movements (running, spinning, etc) can lead to tight or weak muscles that can cause improper movement patterns. I’ve learned that its important to counteract those imbalances with physical therapy exercise routines so that I can enjoy a lifetime of movement.

In this post you’ll find two of my “go-to” physical therapy based exercise programs that I use to keep my butt, hips, and core strong. I’ve found doing these moves before workouts helps me feel fabulous and make the most of every moment.   I’d recommend doing these exercises 2-3 times per week in addition to your well rounded strength, cardio, and flexibility workout routine. They can be used on their own as regular strength maintenance and are also perfect as a warm-up for workouts.  Combined with a clean, healthy diet and balanced lifestyle you can achieve the happy weight and performance you desire. The best part? These videos are FREE and available because I want to support you in living a healthy life free of injuries and full of amazing workouts. 

As always: please check with your doctor to make sure this video and recommendations are right for you. If you honor your body and are good to yourself, you’ll enjoy a lifetime of health.

10 Minute Hip and Butt Strength Video. 

So you want to ACTIVATE your hips and butt without any equipment? In this free 10 minute YouTube video, I’ll guide you through some of the all time best bodyweight exercises to tone strengthen, and activate your lower half the lower body. The result?? A more stable pelvis, less injuries, improved performance, and YOU feeling your very best in all the activities you love. Its a “do it as you view it” type of experience that will leave you feeling strong, satisfied, and ready to rock. In this video you will do the following physical therapy and pilates based movements:

  • leg lifts
  • clam shells
  • side planks
  • butt bridges
  • inner thigh lifts

This routine is a workout that will leave your butt feeling fired and fabulous! Perfect before a run, spin class, or even a night out dancing with friends 🙂

4 Minute “Series of 5” Ab Workout  

This workout is an intense sequence of classical pilates based exercises that you can do anytime, anywhere with no equipment—indoors or out. Sometimes referred to as the “Belly Burner,” these five Pilates mat exercises will challenge your abdominal endurance. Try it for yourself! In this challenging core workout routine, you’ll do the following exercises:

– single leg stretch
– double leg stretch
– single straight leg stretch
– double straight leg stretch
– criss cross

A few notes on form: Most people agree that these are some of the best ab exercises of all time. Yes, they are challenging. You can modify them by not taking your legs too low and/or keeping your head down. There are modifications for these exercises included in the detailed instructions in the video. In general, use your abdominal muscles to keep your upper body curl, to stabilize your pelvis, and to move the legs from your center. Do not take your legs any lower than you can control the movement from your abs and keep your back from coming off the mat. Your pelvis must stay stable.

This little routine only takes FOUR MINUTES and makes for the perfect “activation” series to warm your core up to ROCK your workouts.

There you go! Two of my all time favorite exercise routines to get my abs, butt, and hips working for me. These moves help keep me performing and feeling happy! Do you do “activation” exercises before your workouts? Leave your thoughts as a comment below.

Did you LIKE this post or did the videos above HELP you? SUBSCRIBE to my Youtube Channel and  SHARE the content you love with your friends on  Facebook, twitter, or email. Join the community online and get the support you need to live the healthy, happy life you love.

Till next time…. keep smiling

Caroline

Other Things to Check Out This Week:

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Spring Wellness Weekend with Caroline Jordan Fitness at Spa Solage.

“The time to take a deep breath is when you dont have time for it” 

I am beyond excited to head back to Solage Resort Calistoga March 21 and 22 to host another rejuvenating wellness weekend. My January retreat was a memorable, uplifting experience and I’ve been craving the soothing setting of Solage ever since. The world moves so fast these days its important to pause and give yourself time to breathe. Are you in need of a mini-getaway? JOIN ME. Take a weekend for YOU. Give yourself something that feels GOOD. You deserve it. And you are so worth it.

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Spring cleaning shouldn’t just apply to your closet, save the date and come join me at Solage Calistoga​ | March 21-22

Most of us like to step into the warmer months by shedding the heaviness of winter— through detoxing our diets, ramping up our workout schedules, and revisiting our spiritual or happiness goals. And what better way to get all of that done than an escape that recharges your wellness batteries and fitness goals—and delivers a mega-dose of sunshine? Join Health and Wellness coach Caroline Jordan for a Spring Wellness Weekend retreat at Solage Calistoga. Take some time for YOU with this special spring getaway with San Francisco’s #1 health and happiness coach. Escape to Calistoga for invigorating workouts, inspiring conversations, and deep relaxation. The weekend experience will allow you to reboot your body, renew your energy, and reawaken your spirit for a Spring season of health.

Your weekend will include daily fitness classes and motivational workshops hosted in the heart of wine country with ample time for rest, reflection and pampering at the award-winning Spa Solage.

Weekend Retreat Schedule

SATURDAY, MARCH 21
4 pm Check in at Solage Calistoga
4:30-5pm Vineyard Walk
5-6pm Hatha Yoga
6-6:30pm Fireplace reflection exercise
6:30-8pm Bath house, dinner, relaxing

SUNDAY, MARCH 22
9-10am Nature Hike
10-11:30am Pilates and Yoga Fusion class
11:30-12pm Secrets to Health Success Inspiring Talk
12-2pm Bath house, lunch, relaxing

To reserve your space in the Wellness Retreat* contact Spa Solage at 707.226.0825

Price: $95 for non-resort or $75 for members/resort guests, including activities and dining outlined above. Limited to 25 people * Does not include guest room* Don’t think you can getaway for the whole weekend? Make a day trip out of it and choose to take part in Saturday OR Sunday’s workshops. To make sure this getaway is right for you, check out photos, videos, and stories from my last retreat at Solage Calistoga. 

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If you have any questions or need additional information on this special upcoming weekend, please email me at : carolinejordanfitness@gmail.com .  My purpose and passion is to support you in finding time and energy to take care of yourself.  I hope to help you in living a life that feels good on the inside and savoring every moment in this one, precious life. I’m SO excited to host another retreat at Solage Calistoga and I would love to enjoy this inspiring wellness weekend with you.

Do you know someone who would be interested in joining for this special wellness getaway or other upcoming Caroline Jordan Fitness events? SHARE this post with your friends on  Facebook, twitter, or email. Join the community online and get the support you need to live the healthy, happy life you love.

Yours in health,

Caroline

Other Things to Check Out This Week:

  • End to the Late Night Binge. Great tips!
  • How To Stretch at the Airport
  • Photos from CYCLE FOR SURVIVAL San Francisco! My fifth year teaching at @cycle4survival San Francisco. So incredible to see how much this event has grown over the years and the POWERFUL impact it has had in the fight against rare cancers. With over $51 million raised since 2007, @cycle4survival makes a tangible and significant impact – 100% of all funds raised go directly to pioneering research at the Memorial Sloan Kettering Cancer Center. I am honored to be a part and inspired by EVERYONE who continues to cycle, sweat, support, and give back. We will keep cycling till we find a cure. Join the battle.Http://www.cycleforsurvival.org/ 

Raw Coconut Chocolate Almond Treats and a Super SWEET NuNaturals Giveaway!

NuNaturals Logo Helping 4 x 4

VALENTINES holiday is almost here! Want to sweeten it up a bit?

Whether you follow specific diet, or just want to reduce the amount of white sugar in your life, you’ll want to check out STEVIA, a fabulous natural sweetener and a healthy alternative to sugar. Stevia, is an herb 300 times as sweet as sugar with a glycemic index (GI) of 0.

Stevia is a plant native to South America. It is part of the sunflower family and its leaves are naturally sweet. In fact, the indigenous people used to chew them for their sweet taste and use them to naturally sweeten beverages. Stevia is unique among food ingredients because it doesn’t add calories. Stevia has no calories, and it is 100-300 times sweeter than sugar in the same concentration. It comes in powder or liquid form and can be found in supermarkets or health-food stores.  Stevia sometimes has a slightly bitter, licoricey aftertaste that not everyone likes. 

Can something THAT sweet be good for you? Actually YES. Stevia is natural, unlike other sugar substitutes. It is NOT an artificial sweetener. It is a real food sweetener! The FDA approved the purified form of stevia as safe to use. Several studies have shown that stevia in its pure form (not processed products like Truvia or PureVia) may actually offer many types of health benefits.  It’s been shown to be safe without containing toxins or producing side effects in those who consume it. And because it’s zero calorie and doesn’t spike blood glucose, it’s a great sweetener for diabetics or others with blood sugar issues.  Recent research suggests it may help to stabilize insulin levels as well, and some studies even show that it can regulate blood pressure. A Japanese study (where stevia is immensely popular) found that stevia can help to prevent plaque buildup on teeth. In addition, stevia (like all plants) contains antioxidants, known to help fight free radicals that can lead to chronic conditions and cancer.

Thats where NuNaturals (and this week’s Valentines giveaway) come in. I tested at least half a dozen stevia products and found NuNaturals stevia to have the best flavor and to be reasonably cost-effective.

NuNaturals has an extensive line of Stevia products that are 100% natural. They have pure Liquid Stevia in several flavors (like peppermint, lemon, chocolate, vanilla and orange), NuStevia White Stevia Powers, NuStevia No Carbs Blend Stevia Powder, and their newest products- Simple Syrups and Cocoa Syrups. NuNaturals products DO NOT contain aspartame, saccharin, sucralose, high-fructose corn syrup, sugar, soy, yeast, what, milk, synthetics, artificial colors, flavors or preservatives. They are GMO Free,  from sustainable agriculture assisting in making a healthy Earth.

NuNaturals NuStevia is Non-Bitter tasting, has ZERO calories, and does not effect blood sugar levels so it is safe for diabetics and figure conscious fitness fanatics. I like to use NuNaturals in my oatmeal and enjoy flavoring my beverages with it too. The options to use it are ENDLESS, theres even an all-star world wide recipe collection that NuNaturals has created online through partnering with healthy living bloggers. To help you celebrate Valentines day, I thought I’d give you one of my favorite HEALTHY, sweet, no-guilt recipes to try featuring NuNaturals stevia. 

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Caroline’s Raw Coconut Chocolate Almond Treats

These are really fun and easy to make. Healthy enough for a pre-workout bite but indulgent enough for a valentines treat!

Ingredients:

  • 1/3 cup almond butter
  • 1 tbsp. unsweetened cocoa powder
  • 1 1/4 tsp NuNaturals Vanilla NuStevia
  • 1/2 cup coconut flour
  • 1/2 cup almond flour
  • 1/3 cup + 4 tbsp unsweetened almond milk 
  • unsweetened shredded coconut (optional)

Directions:

  1. Melt almond butter in medium saucepan over medium heat.
  2. Remove from burner; add in unsweetened cocoa powder and Vanilla NuStevia, and stir until smooth.
  3. Stir in coconut flour and almond flour (mixture will be crumbly), then add almond milk until fully combined.
  4. Using a tablespoon, scoop out dough and roll into balls using your hands and place on baking sheet lined with wax paper. Repeat until all dough has been used (optional: roll balls in unsweetened coconut flakes).
  5. Place in refrigerator for 30 minutes to set.

Enjoy!!!

As a HAPPY VALENTINES gift to you, NuNaturals has generously offered a sweet giveaway package for Caroline Jordan Fitness readers. I’m able to award FOUR winners who will each receive the following:

NuStevia Cocoa Syrup NuStevia MINT COCOA NuStevia 50 Packets Top Angle Liquid Cherry Vanilla

Entering the giveaway will allow you the chance to try this high quality ALL NATURAL sweetener for FREE. The Cherry Vanilla flavored stevia makes GREAT smoothies and baked goods, and the peppermint is just good in anything ranging from homemade healthy candies, tea, coffee, and hot cocoa. The to-go packets are perfect to throw in your purse for on the go use for if you find yourself out at work, or coffee with a friend and don’t have a healthy sweetener choice. Just pop out a packet and you’re good to go!

How To Enter:

  1. Visit and LIKE the NuNaturals Facebook page and the Caroline Jordan Fitness Facebook page.
  2. Share this blog post on twitter or facebook with a tag to @Caroline Jordan Fitness and @NuNaturals . In your post or tweet tell me why you want to win “Caroline Jordan Fitness’s Super Sweet NuNaturals Valentines giveaway”!

THATS IT! So what are you waiting for? Get those entries in! FOUR of you will win! 🙂

Giveaway Rules:
 * Contest is entry to contestants WORLDWIDE. Be aware no PO boxes are acceptable for shipping, so if you enter, please have a physical location where it can be shipped if you win. All ages welcome. Contest ends Sunday February 15th, 2014  at 11:59 p.m. PST. Four winners will be randomly chosen and announced Monday, February 16th, 2014 by 9 a.m. PST. Winners will also be notified via email by Monday at 9 a.m. PST, February 16th 2014.  * 
BONUS SPECIAL DISCOUNT for Caroline Jordan Fitness readers :
*Ive got an Exclusive BONUS for you! If you want to order any NuNaturals products, visit their website where you can get a ONE TIME special discount and free shipping over $35 for all U.S residents, however they ship worldwide to anyone. 
* This is a great time to stock up on your favorite stevia products, healthy baking supplies, and other goodies. They have a HUGE library of healthy recipes that wont damage your diet and are fun to experiment with 🙂 Check out  the NuNuturals website and use this code at checkout: BLG0615  to receive 15% DISCOUNT on your ENTIRE ORDER. This discount remains  EFFECTIVE UNTIL JUNE 30, 2015.

Whats one sweet you’ll be enjoying this Valentines Holiday? Cant wait to hear what you think of stevia!

As always, if you liked this post, be sure to share it with your friends on Facebooktwitter, or email. Join the community online and get the support you need to live a healthy, happy life you love.

Wishing you all a super sweet Valentine’s Day full of love,
Caroline
Disclaimer: Although I received free products from winning the giveaway, I was not compensated by the company to write this review. All opinions are my own and based on my general satisfaction with the products. 
Other Things To Check Out This Week:

Recipes and Workouts for a WINNING Superbowl Sunday!

Want to have a healthy Superbowl? Read my healthy Superbowl guide for winning recipes and a workout to help you get game day ready and feel your best.

Want to host a healthy Superbowl sunday? Read on for my guide on how to host a healthy Superbowl party.

Sharing time with people you enjoy, delicious food, and unforgettable commercials – the Superbowl is always a good time. But unfortunately, along with the fun of the party comes lots of calories and sitting (not really a winning combination).  According to an article in the USA TodaySuper Bowl parties are second to Thanksgiving when it comes to the number of calories consumed.  If we are not careful, we could eat our daily intake of calories, doubled, during one super bowl game.

DO NOT FEAR!!!!

I have created a healthy superbowl guide to help you. Below are my choice football party recipes and workout videos to get you game day ready. You might be surprised how delicious choosing a healthier superbowl celebration is and you’ll feel so good you’ll have ample energy for the after parties.  With these resources you can prepare a game day plan that wins all around. Have fun, be safe, and may the best team win! TOUCHDOWN!

Healthy Superbowl Guide.

Healthy SuperBowl Recipes.

Plan ahead and cook up a few nutritious recipes so that you have something healthy to serve at your party. Here are a few of my favorites:

Healthy Superbowl Crispy Kale Chips

Ditch the Doritos and put out a bowl of these (healthy) bad boys instead. To make them, simply wash kale, dress with olive oil and a bit of sea salt, and roast in the oven until crunchy and crispy.

Ingredients

  • 1 large bunch of kale (I used the curly kind)
  • 1 tablespoon olive oil
  • sea salt

Instructions

  • Preheat oven to 300 degrees F.
  • Wash kale, remove the inner rib or stem, and tear into chip-size pieces. Make the pieces a little larger than you want the chips because they will shrink.
  • The kale must be thoroughly dried. I ran it through a salad spinner, laid it out on paper towels for 5 minutes, and then ran it through the spinner once more.
  • Put the kale pieces in a gallon plastic baggie and add the olive oil. “Massage” the kale to ensure that each piece has a coating of oil.
  • Arrange the kale in a single layer on a large baking sheet lined with parchment paper (or you can place them right on the sheet). You may need a to use more than one sheet or bake in batches.
  • Sprinkle with sea salt. Use a bit less than you think you need because the kale shrinks and the salt intensifies.
  • Bake for about 20 minutes, until the kale is crisp and slightly browned.
  • Enjoy!

Notes

If the chips last more than 5 minutes (mine never do) you can store them for 2 days in an airtight container or bag. Make sure they are cooled thoroughly before storing.

Healthy Superbowl Baked Sweet Potato Fries with Rosemary  ( adapted from FeedMePhoebe)
Makes 2-4 servings

Ingredients

  • 1 large sweet potato (about 1 pound)
  • 2 tablespoons olive oil
  • 2 tablespoons loosely packed fresh rosemary leaves
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon paprika

1. Preheat the oven to 450 degrees F. Line a baking sheet with parchment paper.

2. Toss the sweet potatoes in a large mixing bowl with the olive oil, rosemary, salt, and paprika until well incorporated.

3. Arrange the sweet potatoes on the baking sheet in an even layer. Bake in the middle of the oven for 20 to 30 minutes, redistributing once during the cooking process, until browned and crispy. Allow to cool slightly – they will get even crisper and firmer as they come to room temperature.

Serve the fries alongside ketchup, lemon aioli, and perhaps a turkey burger, if you’re feeling frisky.

Healthy Superbowl Root Vegetable and Black Bean Chili (Gluten/Dairy Free from FeedMePhoebe)
Makes 10 servings

This chili is the perfect earthy blend of sweet and spicy. If you want to get even more rich flavor out of the vegetables, roast them until they are nice and caramelized and then add them to the stew. You’ll cut down on your stove-top cook time, and the extra step is worth it. If you can’t find chile negro any mild dried chili will work here.

Ingredients

  • 2 ounces dried chile negro
  • 4 cloves garlic, minced
  • 1 bunch cilantro
  • Olive oil
  • 2 large onions, diced
  • 4 large carrots, peeled and diced
  • Sea salt
  • 2 tablespoons ancho chili powder
  • 2 tablespoons cumin
  • 1 tablespoon oregano
  • 3 28-ounce cans fire roasted tomatoes
  • 1 sweet potato, peeled and diced
  • 4 small parsnips, peeled and diced
  • 4 cans black beans, rinsed and drained

1. Place the chiles in a bowl and submerge in boiling hot water. Soak for at least 20 minutes, up to an hour. Remove the chiles from the water, reserving the liquids. Rinse off the seeds and skin and discard along with the stems. Place the cleaned chiles in a small food processor along with 1/2 cup of roughly chopped cilantro stems, the garlic, and 1/2 cup of soaking liquids. Puree until you get a fine paste, adding more liquid as necessary.

2. Meanwhile, heat 2 tablespoons of olive oil in a large lidded Dutch oven over a medium-high flame. Saute the onion and carrots until soft, about 5 minutes. Add the chili powder, cumin, oregano, and 1 teaspoon of salt. Cook until fragrant, about 2 minutes. You want the spices to get nice and toasted. Carefully pour in the tomatoes and bring to a simmer.

3. Add the sweet potatoes, parsnips, black beans, black chile paste, and remaining soaking liquid. Stir to combine and bring to a simmer, adding one or two cups of water if necessary. You want a soupy consistency, as the chili will thicken as it simmers.

Simmer, partly covered for 20 minutes, until the potatoes and parsnips are tender. Season with salt and cayenne pepper to taste. Simmer 5 minutes more. Ladel the chili in bowls and serve!

Healthy Superbowl Happy Tummy Gluten and Dairy Free Chocolate Chip Cookies (paleo friendly!)

Ingredients:

  1. Grease the baking sheet. Mix the almond flour and baking soda together.
  2. Preheat the oven to 375 degrees. In a separate bowl, mix together eggs, vanilla, and syrup.
  3. Mix together the wet ingredients into the dry ingredients bowl.
  4. Mix the chocolate chunks into the batter. You can get creative and add whatever additional ingredients you’d like. Some awesome  options would be: unsweetened dried fruit, walnuts, pecans, coconut, cranberries, mint leaves, or cherries!
  5. Melt the coconut oil and mix it into the batter. The original recipe said it was okay to add extra almond flour if your batter ends up being too runny but my batter stayed firm. I guess it all depends on the quality of your coconut oil.
  6. Drop the cookies onto the sheet. (about 1 & 1/2 tablespoon) The dough is trickier to work with because it has no flour. Don’t be afraid to get your fingers sticky! Place them on the GREASED baking sheet and press down into a cookie form with your hands.
  7. Bake about 10-11 minutes. Let them cool for about two minutes.
  8. Remove from the baking sheet and add to a cooling rack or a separate plate.
  9. Let cookies cool (if you can wait that long ;) and ENJOY!

Healthy Superbowl Workouts: “Get in the Game”!

Fuel a healthy SuperBowl Sunday with POWER by getting your workout in before the first commercial. The below drills are designed to work on your strength, speed, stamina, and agility while burning calories and boosting energy. It’s a challenging series – as always, please check with a doctor before beginning any new exercise routine. And note: *You DO NOT need a football or access to a football field for these workouts. Just a positive attitude, a bottle of water, and some space! ; )

Running/Jogging Warm Up Drills. 10 minutes.

  • Easy jog 5 minutes
  • Walking Lunge. 20-30.
  • Butt kicks (kick your heel towards your butt)
  • Squat with side shuffle 1 minute
  • High Knees 1 minute
  • Plank with mountain climber knees 1 minute

“Make a Tight End”

Build a “tight end” with my free “build a better butt” workout videos! I have two videos just for you to help you strengthen and shape a tight derriere. These all-level workout videos include some of the most effective bodyweight butt, hip, thigh, and leg exercises. You don’t need any equipment and can do them at home before the game starts! As always, check with your doctor before starting this or any other exercise routine. Be mindful and pay attention to your form. Modify as needed to prevent injury and get the most out of your time exercising!

Part One : “Build a Better Butt Workout” Standing Series.

Part Two: “Build a Better Butt Workout” Floor Series

Bring a Superbowl SIXpack. 
Bring your six pack to your super bowl party and you’ll feel GREAT 😉 . Take 8 minutes to work through this quick, effective ab workout video.  This video is appropriate for all levels and involves a some of the most effective moves for stronger, tighter stomach muscles. A short, effective combination of planks, sit ups, v sits, pilates teasers, and other challenging abdominal strengthening moves to work both the upper and lower abdominals. Do a little bit or all of it for a core workout that will make you feel great long after half time.

Cardio BURST: TOUCHDOWN

This high-impact cardio circut will get you sweating in less than 10 minutes. Its a challenging all-levels workout that works the entire body, doesn’t require any equipment, and includes the perfect mix of cardio exercises. It’s a winning combination – you’ll feel like such a rockstar when you’re done you might need your OWN halftime show. Its a feel good, endorphin rush. Give it a try pre-kickoff and let me know what you think!

 


Once through the circuit is GREAT – you can also repeat the above 2-3 times and go home with a longer workout.

If you liked the above recipes and workout videos, SUBSCRIBE to my Youtube channel and share it with your friends on Facebooktwitter, or email. Join the community online and get the support you need to live a healthy, happy life you love.

Wishing you a safe and healthy Superbowl celebration. Now get focused, put on your game face, and get ready to “BRING IT”. Im positive you’ll have a healthy Superbowl. TOUCHDOWN!

Caroline

For more uplifting feel good fitness Check out my book, Balanced Body Breakthrough. It will help you keep your mind, body, and spirit in great shape !!

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

Other Things To Check Out:

Wishing you a Happy Healthy Holiday From my Heart To Yours.

Beautiful Photo of our San Francisco Christmas Tree in Union Square taken by my good friend and talented photographer Larry Wong.

Beautiful Photo of our San Francisco Christmas Tree in Union Square taken by my good friend and talented photographer Larry Wong.

Happy Holidays Friends!

I love this season! It’s a time when we celebrate and share our love with family and friends. Its a time for gratitude, giving, and merry making.

If you follow me on Instagram, you might have already seen some of my holiday photos. I wanted to share them with you in this space, as a Merry Christmas card blog post. Just a little slice of my life: the people I love and the memories I am grateful for. <3

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My family outside the church on brother Timothy’s wedding day in Chestnut Hill, Philadelphia November 22, 2014.

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Fundraising with inspiring friends Larry and Toni in Union Square San Francisco

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Supporting an afternoon of dancing and giving back. FLASHMOB choreographed by the talented Toni Alejandra and Lionel Tan benefitting http://groundworkopportunities.org/ideas/instruments-of-change/ . I have amazing friends.

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Parents visiting San Francisco for a weekend of holiday shopping and checking San Francisco restaurants off the dining bucket list. Bluestem Brasserie is a MUST!

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Quality time and family festivities with my 92 year old Grandma Joan – my healthy living INSPIRATION. 

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White elephant gift exchange with some of my favorite girlfriends

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“Tipsy and Toasty” with my family at lululemon Grant Avenue. Classic cable car ride and a night of crafts, gingerbread, and peppermint schnapps.

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Holiday pajama party potluck. So fun.

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Merry Fitness Card!

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Family gatherings to celebrate the newlyweds: My little brother Timothy and his lovely British wife Amber.

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Santa came to Spin (and cycled in that onesie the WHOLE time!)! Love my incredibly brave and AWESOME students at EQUINOX Pine. 

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Late night Holiday Shopping with the lovely ambassadors of Lululemon Grant Avenue and adorable “Be About It” gift tanks from manifestoprintco !  So beyond grateful for this company and the incredible people behind it.

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My Family on Christmas Eve: Little Brother Tim, His adorable British wife Amber, Parents Colleen and Weldon, and Me. We are ALL wearing my mother’s collection of holiday sweaters (including my brother in her Reindeer vest) 🙂

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Christmas morning run December 25, 2014. A lot of people talk about exercise during the holidays as a way to “burn off the cookies”. I think this type of mindset is negative and sets you up for a lifetime of yo-yoing with your body, diet, holidays, and self. Exercise should be a way to celebrate your health, NOT as a form of punishment. So this holiday season I invite you to view movement as a gift. As a way to live a more positive, powerful life inside and out. As a way to be more present in your relationships with others and with yourself. And as a way to have the energy and strength to enjoy every moment. My Christmas wish for you is a healthy relationship to yourself and to your life. Wishing you happiness and a lifetime filled with joyful movement. 

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Love my new sweater: Santa knows me too well 😉

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Learning the Christmas cooking ropes from my mini-mamma. Cooking up Food Network Star Ellie Krieger’s Healthy “sweet potato pecan casserole” : http://www.foodnetwork.com/recipes/ellie-krieger/sweet-potato-pecan-casserole-recipe.mobile.html Delicious, nutritious, and festively fabulous!

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A Merry BRITmas with Amber’s parents visiting from the UK for Christmas. 

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Going through all of these photos was such a wonderful way to reflect on the season and all the people I have to be grateful for. May you know just how lucky I feel to have you in my world. Thank you for continuing to support me in living the bold and brave life of my dreams! Happy holidays to you and yours, may your days be filled with health and your heart filled with happiness. Sending you all my love and blessings, looking forward to sharing a bright new year with you.

In health,

Caroline

Other Things To Check Out This Week:

Products that help Me Stay Healthy Over the Holidays

Staying well fueled for a busy day of holiday shopping with VeggieGo's fruit and veggie strips!!

Staying well fueled for a busy day of holiday shopping with VeggieGo’s fruit and veggie strips!!

I love the holidays. I enjoy the festive parties, savor seasonal foods, and take a few days off in a row (WOO HOO). But since my body isnt used to being a monday through sunday socialite, sometimes I feel the effects of all the events add up. When my energy, digestion, sleep, or workouts get off kilter Im not a happy camper. Thats why I try to plan ahead and balance the holiday festivities with healthy habits. Regular workouts, clean meals, and lots of water ensure that Im not a complete mess come New Years. Here are a few products I keep in my back pocket to aid in managing my energy and fitness throughout the season. Remember it’s not about what you choose to eat or how you choose to celebrate between Christmas and New Years that matters, but about HOW you balance what you eat and celebrate within your healthy, active, life.

Caroline’s “Keep Me Healthy During the Holidays” Product List. For digestion, energy, and being your best self!

    • The Original Yoga Tune Up Therapy Balls By Jill Miller. You knew this one was coming. These balls are pretty much the cure for anything. Long flight got your upper back in knots? Roll it out. Car drive making your lower back cry? Drive with the balls against your back and the seat. Feet hurting from a long night dancing in those adorably high heels? Take your toes to the balls. Head hurt from one too many glasses of wine? Ball + head = instant relief. I could go on forever, but you get the point. These balls are medicine and a must if you want to feel your best during the holiday season. Period.

      on the plane and rolling!

      on the plane and rolling!

    • Kevita Organic Strawberry Acai Coconut Sparkling Probiotic Drink. Im addicted to these sparkling probiotic drinks and use them to help me have a happy gut throughout the holidays (yes I said that). Kevita is a bubbly beverage with four strains of live probiotic. “Probiotics are beneficial bacteria that reside in the gut. Intestinal health depends, to a large extent, on having an ample supply of these beneficial bacteria in the digestive tract. Research indicates that probiotics may support immune and digestive health.” During the holidays our daily stress levels can be so high and schedules so fast paced. Stress undermines our healthy digestive flora. A combination of a poor diet, medications, stress, environmental toxins and chemicals wreak havoc on our digestive tracts. Many believe that our bodies thrive with a constant influx of probiotics to replenish the gut and counteract these negative effects. I drink a few Kevita drinks a week, they are the perfect alternative to soda or cocktails AND have the added health benefits. Im in love with all of the flavors and keep my gut happy with their delicious probiotic drinks! photo 2
    • Green Juice. Green/Vegetable juices are loaded with amino acids (the building blocks of protein), minerals, vitamins, fiber & chlorophyll. They provide loads of anti-oxidants which helps improve the function of all of the body’s functions. Juicing helps fill the gap for people that many be deficient in certain nutrients they are not getting from foods (like when its the holiday season and your diet is not as healthy!). The nutrients from juices are easily absorbed by the body. When we consume the fresh juice it requires little digestion, which means all it nutritional goodness gets rapidly absorbed into your system. Drinking these power packed beverages can help you get the nutrition you need even when you are super busy. Since its rare during the holiday season to have time to prepare and blend, healthy local juice companies can provide you with convenient ways to drink your greens. Project Juice, Urban Remedy, the Juice Shop…. there are lots of healthy options to choose from! Some companies like Organic Overload even deliver your juice FOR YOU. Hows THAT for staying healthy during the busiest time of year?? 10846037_971386169543066_6784740340948527870_n
    • Veggie-Gos. I fell in love the moment I met Veggie-Go’s fruit and vegetables strips. Its the perfect on the go holiday snack and an easy way of incorporating fruits and veggies into your diet. Veggie-Go’s fit easily in a purse, or pocket, diaper bag or gym pack.  They offer 1/2 serving of fruit AND 1/2 serving of veggies in every strip, less than 1/3 the sugar of the leading fruit strip (no added sugar), and are organic and Non-GMO. With many unique and DELICIOUS flavors your taste buds will love eating more vegetables. I cant stop thinking about the sweet potato pie flavor, which at only 20 calories a strip is a MUCH friendlier version than its 500 calorie sweet potato pie cousin. When you have healthy snacks on hand you are less likely to binge on un-healtheir alternatives. Veggie-Gos can be ordered online or picked up at your local Whole Foods Market. 
    • doTERRA Essential Oils Introductory KitI’m the first one to admit that I was a bit skeptical about the belief of slathering some good smelling oil on your skin can cure insomnia, depression, backaches, stress, and the never ending list of ailments. But then again most medicine we take are based on nature’s elements found in plants, herbs, etc. So it’s not that far fetched that oils can have positive health effects. Essential oils have been used throughout history in many cultures for their medicinal and therapeutic benefits. Modern trends towards more holistic approaches to self care and growing scientific validation of alternative health practices are driving a rediscovery of the profound health benefits of essential oils. DoTerra’s essential oils can be applied directly on the skin, smelled, or even digested for different benefits. You can use different scents to calm you down, lift you up, ease stomach pain from heavy holiday meals, the list goes on. I use them in epsom salt baths to relax, under my nose to aid in winter congestion, and to help when my stomach isnt feeling its best from too much traveling. You can read more about all the essential oils on DoTerra’s online catalog. My favorite scent is serenity – inhale, exhale, and say “ahhhhhh”. 
    • SKINCERITY Face + Body Oil. The weather, craziness, and abundance of makeup during the holiday season causes my skin to get SUPER dry. I used to use store bought products that promised clear, healthy skin. But since working with SF based esthetician Ashley Curtis, Ive discovered a more natural way to soothe the winter dry skin away. Her “SKINCERITY Face and Body Oil”. She makes this product herself from cold-pressed, 100% organic, locally sourced ingredients including: Jojoba Oil (mimics skin’s sebum, tricking it into producing less oil), Evening Primrose Oil (particularly helpful in balancing hormonal breakouts), Geranium Oil (natural anti-inflammatory), and Neroli (anti-aging). This oil can be used as a cleanser, eye make-up remover & as a moisturizer. Since using this product my skin no longer suffers from winter dryness! A great face oil is an essential part of your skin’s regular diet and will help you keep a youthful appearance and a happy, healthy glow ! You can contact her HERE for more information on this all-natural skin food. Makes a great holiday gift as well. IMG_4639
    • Easy Apple Cider Vinegar Detox Drink. I swear by this drink! Its pretty much the cure for everything and my secret to shiny skin, proper digestion, a healthy weight, and lasting energy. I drink it every morning. Click here to learn how to mix it up using ingredients you have in your kitchen cabinets. 1006159_659773147371038_908197246_n

You can enjoy the holidays without letting them destroy the wellness you value. Having these healthy products on hand will help you navigate the season and STILL feel amazing!

What are your favorite products that help you stay healthy during the holidays? Leave your top tip as comment below, Id love to hear from you! And as always, if you liked this post, please share it with your friends on Facebooktwitter, or email. More content on your way every week to help you live a happy, healthy life!

Happy, healthy holidays to you,

Caroline

*** Disclaimer: I was not paid to write any of the above reviews. All opinions are my own. These are products I truly LOVE, believe in, and cant live without!***

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How to Stay Active While Traveling Over the Holidays

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Unpredictable schedules. Hotels. Airplanes. Cars. Events. Family to visit.

From Thanksgiving to New Years theres a lot more life to do! It may feel impossible to fit in fitness while traveling for the holidays. But believe it or not you can find time to exercise during the “most wonderful time of the year” – it just takes a little planning and the desire to succeed.

Staying active is key for me when traveling so I don’t arrive home feeling like a total hot mess. I need fitness to help me deal with jet lag, energy, to allow me to recharge, and to give me the self care needed to be fully present for all the special holiday moments.  Its one thing I pack with me for every trip no matter what! Here are some tips for enjoying your holiday travels without letting fitness fall by the wayside. 

How to Stay Active While Traveling Over the Holidays

Try active sightseeing and fitness-related excursions.

Rent a bike to explore a new city, go snowshoeing or skiing, or simply walk! I love exploring new cities by foot. You get to see things you would never experience in a car. Running is my preferred mode of exploration and I truly enjoy discovering a city’s streets while getting a fun workout. Most recently I visited Philadelphia for my little brothers wedding and made sure to make some time to combine working out with sightseeing.

Try out a new-to-you fitness studio.

I love using travel as an excuse to try out fun new-to-me workouts, studios, or gyms. Its a great way to mix it up from your normal workout routine and give your body a different challenge. Most often studios will offer “first class free” drop ins or 3 day/one week trial passes. Day passes are another option and typically affordable (and worth it for the exercise experience). To find a class near you, use GoRecess.com or yelp.com to check out reviews and get insider tips before you check out a workout.

Use small windows of time to Massage, Mobilize, and Maintain your Health

There are lots of opportunities to fit movement, self massage, or self care in when you are traveling. I carry my Original Yoga Tune Up Therapy Balls By Jill Miller with me in the car, airplane, and hotel so that I can have them handy to help me feel better in my body. I also typically fly/drive in running shoes and comfortable clothes to make movement more accessible.  Delayed in the airport? Perfect time to stretch your legs and walk around the terminal. Sitting in the airplane? Break out the yoga tune up balls and give your lower back some self massage. Waiting for a taxi cab? Stretch your hip flexors. Opportunity exsits you just have to look for it. Make it easy for yourself to succeed by having tools and clothes that help you feel GOOD ready to travel with you. Here are a few stretch/massage ideas for driving and flying that will help you feel instantly better once you get to your destination:

 Best In Airport Exercises

Airport Stretching Routine

Self Massage While Driving/Flying Routine

Road Trip Stretch Routine

Sign up for a holiday race or walk!

Turkey Trots and Jingle Runs can make visiting a new town for a holiday more fun. Holiday races are a great way to stay active and motivated to train during the busy season. Most cities and towns have gotten on board the holiday race bandwagon; Active.com and RunningInTheUSA.com are good resources for finding races near you. Not finding any that work? Host your own “race” with your family! Bonus: you’ll work up an appetite for those holiday meals and bond over something active.

Pack For Success.

Do some research before you leave on the exercise options and what you’ll need to pack to enjoy them. Is it hot, cold, wet, etc? Bring layers and always always always an extra couple pairs of socks. That way you be prepared to take advantage of exercise opportunities that arise excuse free!

If studios aren’t an option, design your own workout!

Bring resistance bands, a jump rope, a travel yoga mat, or other portable exercise equipment with you, and utilize whatever other equipment you have on hand. You might have a hotel or home gym full of weights and balls, but if not, get creative – use chairs for step ups and dips, turn soup cans into light weights, etc. If you need some inspiration, pack your favorite workout DVDs or try a fitness app. I LOVE to have a video to motivate me when Im working out alone. I use yogaglo.com for high quality yoga classes and subscribe to several great youtube channels. 

Here are some other free fitness apps I love:

  • Nike Training Club – a huge variety of workouts – you can select intensity and time, and there are workouts available that don’t require any equipment, too.
  • The Scientific 7 Minute Workout – this is the online version but there’s also an app that will guide you through it – just search for it by name! I usually do it a few times in a row – it doesn’t require anything but a chair.
  • Hot5 – 5 minute workouts for those that get bored quickly. From abs to yoga to HIIT workouts and more! Sadly only available for iPhone – can’t wait til they come to androids.
  • Sworkit – a big variety of workouts, including strength training, stretching, cardio, pilates and yoga – and no equipment is required. I also love their tagline: “Get to Swork!”

Pinterest is also a great resource for at-home (or hotel room) workout routines.

Incorporate fitness into your family time.

I love taking family walks and hikes during the holidays. And remember that fitness doesn’t just mean organized activity – embrace your inner kid and build a snowman, go sledding or ice skating, or play tag!

Healthy holiday traveling is just all about planning. Think ahead, envision where, how, and when you can exercise before you go, and pack accordingly. Plan for success and it will be easier for you to stay on track and maintain your health. Stay committed to taking care of yourself, flexible with your schedule, and open to all that is possible – these healthy habits will help you be an unstoppable travel pro! All of this said… be realistic, too! You won’t be able to 100% stick to your normal workout routine during the holidays and that’s okay. It’s a time to recuperate and relax a bit, as well! Be kind to yourself – stay active in ways that are fun to you and incorporate built in fitness into your day to day activities (walking, taking the stairs), but don’t stress yourself out if there are days when a workout simply doesn’t happen.

How do you stay active while traveling during the holidays? Leave your top tip as comment below, Id love to hear from you! And as always, if you liked this post, please share it with your friends on Facebooktwitter, or email. Stay tuned next week for my top products that help me stay healthy during the holidays….. More great content is headed your way every week to help you live a happy life! 

Wishing you safe, healthy, and happy holiday travels,

Caroline

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