Category Archives: Work

Help for Wrist Pain. Feel Better Fast With These Exercises.

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Do you struggle with wrist pain? UGH. Not fun.

You start your work day with energy but your wrists don’t seem to be up for all the typing. As the keys click a dull ache starts to build and soon you have to take a break from the keyboard.  But you have work to do! And projects to finish! And people to text! Not to mention you are totally winning in Candy Crush. What can you do to get your wrists back to full force?

Pause for a few minutes and take a break. I have something that can help you feel better fast.

If you struggle with wrist pain, trust me: I know how you feel. I had terrible wrist pain when I was in the final stages of publishing my first book. 276 pages of words and edits were not the best for my wrists. By the last draft, my wrists hurt so much I could hardly type. I was determined to find a solution. Good thing movement is be medicine! I discovered several stretches and exercises that helped alleviate my wrist pain. I want to share these helpful movements with you so that you and your wrists can feel better.

Symptoms of wrist pain can range from a dull ache to pins and needles, swelling, disfigurement, and tenderness depending on the issue. There are several reasons behind wrist pain, some from a direct injury others from more serious conditions. The most common cause of wrist pain that I see with clients is repetitive stress. Too much time spent on tech typing, swiping, and holding on to stress can cause your wrists to become tight, tense, immobile, and inflamed. Your wrists work hard everyday and sometimes they pay the consequences.

But don’t worry! Pain isn’t permanent! And you can take action to help yourself get rid of wrist pain and feel better (without having to give up your computer).

Help for Wrist Pain

There are several exercises for wrist pain that can help and these will vary depending on the issue.  I want to teach you a few simple techniques that you can use to get rid of wrist pain, keep your hands injury free, and perform well. Everyone’s wrists are unique and building an awareness of how yours function will help you create personal hand care program.

The video resources below can help you gain relief from wrist pain symptoms by helping to decrease inflammation and ease tension in the muscles in the hands, wrists, and arms. These techniques will help you if you suffer from: carpal tunnel, wrist pain, arthritis, tendonitis, or other hand related pain problems.

As always, you will want to check with your doctor or physical therapist to make sure these wrist pain exercises are right for you. Move mindfully and listen to your body. If an exercise causes more wrist pain, stop immediately.

Ready to get started? Take a deep breath, step away from the tech, and press play now!

Fix Wrist Pain With These Exercises. Stretching Routine for Relief

This routine focuses on opening up the wrists and stretching your muscles in a different way than when you type or use your mouse. You’ll perform wrist extension and flexion, thumb flexion/extension, hand and finger glides, and other gentle stretches in this video.These stretches will help to increase range of motion in the hands, fingers, and wrists. If you don’t have time for the whole routine, do one or two exercises that feel best to you. Repeat the exercises as many times as feels comfortable.

 

Wrist, Forearm, and Elbow Self Massage Routine

The above wrist pain and forearm foam rolling sequence is simple, effective, and can be performed in the office, at home, at a gym, or while traveling. These exercises are designed to help ease pain in the hands, forearms, and wrists, aid in proper movement patterns, and improve performance. Repeat these wrist pain self massage exercises as many times as needed for maximum relief.

In this forearm and wrist massage video you will use yoga tune up therapy balls to relieve pain in the wrist and hand muscles. You can get your own set of yoga tune up balls here.

Remember: the feel of the yoga tune up balls and intensity of the self-massage should be properly geared to the age, comfort, and fitness level of your body. You control the intensity with your own body weight.

Hand Massage exercise video for quick effective pain relief

This is one of my favorite hand and wrist self massage techniques. It’s amazing how effective and soothing it is for tension relief! In this video you will use mini super balls to relieve pain in the wrist and hand muscles. You can get your own set of superballs here.  I keep a superball at my work desk and fit hand rolling in throughout my day to keep my wrists and body happy.

You did it! How do you feel? Let me know in the comments below. I hope these wrist stretching and self massage videos can be helpful resources to you in getting rid of wrist pain and feeling your very best. Bookmark and save this page for those work days where your wrists need some typing T.L.C. You’ll notice that by simply taking a few minutes to give love to your wrists, you’ll feel better fast.

If you liked these videos, 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.

Here’s to you and keeping your wrists happy and healthy for life.

Love,
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:

Burn More Calories When You Sit Upright!

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

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

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

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

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

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

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

Keep shining my friends,

Caroline

Other Things To Check Out:

Did you like this post? Please SHARE this with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

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

Cut Down on Desk Aches and Pains

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Hi Friends,

I just returned home from an incredible trip to Dallas, where I presented “Wellbeing Refresh”, a corporate wellness session for Vista Equity Partners. I worked with the company to create a custom evening for their team of high performance leaders. The session was engaging, informative, resourceful, and fun. I taught their group of high level professionals how to up-level their game through fitness, nutrition, mindfulness, and meditation. I believe it is personal wellbeing that drives professional wellbeing. The healthier you are in your life, the better you are in your work.

At the end of the session, one of the partners turned to me and said, “You know I was skeptical at first. I didn’t think this would really have an impact. But I’m truly impressed. I now know small things I can do to manage the stress of my job and feel my best.”

Success! Yes this stuff WORKS. You can work smarter, not harder to achieve both personal and professional goals. I was made to help others beat stress, find balance, and reach their full potential. It gives me great joy to help people enhance their success through health. 

Putting in too much time in the chair is dangerous, yet so many of us are pulling crazy hours at work and our health is paying for it.

Spending too much time sitting has been linked to a higher risk of heart attack, stroke, metabolic syndrome and earlier death, and unfortunately even the most dedicated exercise regimens won’t undo all the damageNot to mention the rising increase of desk job related injuries like: carpal tunnel, tennis elbow, frozen shoulders, wrist strain, neck and shoulder pain, sciatica, hip pain, and lower back pain.

I believe we are built to move. It’s stress and NOT moving that is the hardest thing on our bodies and health long term.
99% of my corporate clients struggle with pain from too much time at a desk and dealing with work related stress. Lucky for you the solution is simple and doesn’t require a ton of time. I am here because I want to help you FEEL better. And I promise you: simply taking the time to move will dramatically improve how your body feels. Want more ideas to counteract the negative effects of sitting all day? Use this graphic  for easy-to-implement tips.

Office Stretches to Prevent and Reduce Desk-Life Pain

Want more? Press play on one of these at corporate wellness office exercise videos I’ve made for you. Movement exists everywhere if you look for it and I promise you, getting moving is one of the best things you can do to feel your best.

My youtube channel is a great resource to inspire movement wherever you are. Subscribe and stay motivated to move and feel your best. You deserve to feel good and live without pain.

How do you stay active and pain free throughout your work day? Let me know in the comments below.

If you liked this post, please SHARE it with your friends on Facebook, twitter, or email. Everyone deserves support in training a positive mindset and living a life of health.

Till next time, keep moving my friends.

Caroline

Companies who live well together work smarter together. I offer corporate wellness consulting and custom corporate wellness programs to support your employees in beating stress, finding health, and maximizing their productivity.  I work with both large and small companies as a wellness speaker, consultant, teacher and coach. My programs are geared towards changing company culture for healthy employees. I drive wellness programs in and out of corporate settings to enhance the health of the community. Clients include: Genentech, Google, Fitbit, Sephora, Kirkland & Ellis LLP, Reed Smith LLP, RMC Water & Environment, DDB California, Credit Karma, TaskRabbit, Litekey Technology, and Hines. 

If you are interested in scheduling a consultation to discuss ways we can work with together and improve the heath of your company, contact me at: carolinejordanfitness@gmail.com 

Did you like this post? Please SHARE this with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

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New Year, New Workout Mix

Hey friends and family: Im about to reach one of my personal lifetime goals, publishing my first book. With your support, I can make this dream a reality. Click here to pre-order your copy and help me share wellness with the worldhttps://www.inkshares.com/projects/balanced-body-breakthrough

Only 20 books left to reach the goal of 250! I know I can do it with your help. Thank you for your support in making this dream come true. 

January 1, 2016.

January 1, 2016. Day One of a Bright New Year! 

Hello Friends!

How is your year going so far? I have a feeling 2016 is going to be a good one for you! My year has gotten off to a strong and blessed start. I spent New Years in Hawaii to celebrate two of my friend’s getting married. It was a beautiful trip and Im so grateful I got to be there to celebrate their happy future together. While I was there I ran beside the Maui bay (heaven), swam laps with a giant sea-turtle (magical), ate my weight in pineapple (just.cant.get.enough), and danced under the stars to “watch me whip” (lets hope no one got that on camera ;). Hawaii is by far one of my favorite places in the world to play, relax, and enjoy incredible natural beauty. What a way to begin 2016!

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After Hawaii, I returned home to San Francisco to head right back out to lead a New Years Wellness Weekend Retreat at Solage Calistoga. It was a blissful experience full of uplifting workouts, inspiring workshops, relaxing mineral baths, and goal setting for a bright year ahead. I’ll fill you in on all the details in another post… but for now lets just say this: Solage is a little slice of heaven on earth and I am very grateful to have worked with them in starting 2016 right. 

All checked into Solage Calistoga and ready to lead a weekend of wellness workshops.

All checked into Solage Calistoga and ready to lead a weekend of wellness workshops.

From Solage it was back to the Bay to lead a day of Caroline Jordan Fitness corporate wellness workshops for DDB San Francisco. DDB is an advertising agency in San Francisco known for being “21st century achitects of big brand stories”. They work hard, love what they do, and are incredibly talented professionals.  

I was honored to be there and support DDB in their health and wellbeing. Our 2 hour wellness workshop together was a full session that covered a lot of subjects related to wellness and helped further a healthy work culture at DDB San Francisco. It was informative, inspiring, uplifting, and fun. The smiles in the room give me such joy. I feel it is my purpose to inspire and support self-care and a healthier, happier world. It is my hope is that through these workshops and events participants can get real resources they can use to positively impact their wellness and lives. I believe in my work. And I believe that each workshop and corporate wellness effort can empower positive lifestyle changes in individuals, companies, and the world as a result. 

Presenting Caroline Jordan Fitness "Wellness X-Sesh" for DDB San Francisco

Presenting Caroline Jordan Fitness “Wellness X-Sesh” for DDB San Francisco

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Living well at work feels good doesnt it?

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I ended my week on a high note with our second Fitbit Local community Workout. As one of four Brand Ambassadors for Fitbit, I am honored to have the opportunity to create exposure for the brand and promote their products throughout my community. I am helping to create a new initiative for the organization called “Fitbit Local”, which encourages Fitbit users to stay motivated and reach their goals by sweating it out at free local workouts led by the most talented fitness professionals. 

Fitbit’s mission is to empower and inspire individuals to live a healthier, more active life. The organization designs products and experiences that fit seamlessly into user’s lives so they can achieve their unique health and fitness goals.

San Francisco has two Fitbit local ambassadors, myself and my good friend + colleague Jeremy Falk. Together we host FREE, unique, and uplifting monthly workouts in breathtaking SF locations. For more information and to register to join us for our upcoming FREE fitbit local workout events, visit: https://www.fitbit.com/local . Get together, Sweat Together. The fit life is best when shared with others.

San Francisco Fitbit local ambassadors: Jeremy Falk and Caroline Jordan

San Francisco Fitbit local ambassadors: Jeremy Falk and Caroline Jordan

The year is already going by too fast and we are only 17 days in. Everyday I remind myself to stay present, grounded, and enjoy the journey. It’s a beautiful gift to fill each day with the things that FILL me. Cant wait to share more exciting adventures with you in the year to come.

With a new year comes new music that’s keeping me motivated and moving forward towards my goals and dreams. I hope you enjoy this soundcloud mix, its been brightening up my days with upbeat positive energy.

What will be motivating YOU to get out there and go this week? Leave me a comment below and tell me what goals you are excited to go for in 2016. 

In health,

Caroline

If you liked this post, 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 This Week:

Words to Live By: Making others Better.

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Photo Credit Mark Kuroda

I’ve got exciting news to share with you! I recently started working with Kristi Yamaguchi as an ambassador for her clothing line: Tsu.ya . Tsu.ya (pronounced tsoo-ya) is designed to feel good and deliver style that fits every part of an active lifestyle. Influenced by Kristi’s years as an international athlete traveling to fashion capitals around the world, Tsu.ya, offers modern designs, on-trend colors and sophisticated style, plus ultra comfortable fabrics.

Tsuya has four core beliefs that describe who the “Tsuya Woman” is:

  1. The Tsuya Woman strives to make others better (MOB). She works towards excellence in all that she does and sets a positive example for colleagues, peers, family and community. By doing so, she inspires and enriches others’ daily lives.
  2. The Tsuya Woman is active. Exercise is a part of her lifestyle, which she balances between life and work in order to remain healthy.
  3. The Tsuya Woman is stylish. She likes to feel beautiful in what she wears and seeks style that is both fashionable and comfortable enough to take her through her day.
  4. The Tsuya Woman is philanthropic. She cherishes the feeling of giving back and looks for ways to make a difference in her community. There’s nothing more fulfilling than lending your shoulders to help someone else stand taller to reach their dreams!
Hosting a Tsuya trunk show at my most recent wellness event: Healthy Hour at Studiomix in San Francisco

Hosting a Tsuya trunk show at my most recent wellness event: Healthy Hour at Studiomix in San Francisco

A portion of the proceeds from all Tsu.ya sales goes to the Kristi Yamaguchi’s Always Dream Foundation, which inspires underserved children to reach for their dreams through innovative reading programs and by advancing the cause of early childhood literacy.

“Always Dream is my motto – to dream big, never lose sight of my goals, and strive to become a better person. While I have been supported in the pursuit of my dreams, I realize that support does not exist for all children. My desire is to inspire and embrace the hopes and dreams of children.”
– Kristi Yamaguchi

It is a huge honor to accept the ambassadorship and represent the stylish, active, philanthropic Tsuya woman who strives to “make others better” through her life.

How do I aspire to live in a way that is #makingothersbetter ? I work as a corporate wellness consultant and health coach. My goal is to help people take care of themselves so that they can live their lives fully. We get one life and I work to enable others to make the most of it.

Over the years, my work has evolved and I morphed into a unique combination of corporate wellness consultant, health coach, and community spokesperson with one mission: get the world moving in a positive direction. Fitness and Health is something I love and strongly believe in. I work to shift perspectives and allow others to adopt a healthier life not because it makes them “look good” or fit into a cultural mold, but instead to live their best lives and fulfill their greatest potential. I want to help people develop a positive relationship to exercise, to health, and to themselves. My work in wellness has been a powerful pathway to get my message out into the world. I know that the work that I am doing is serving a purpose and I believe we all need each other to be better and live well. 

Is it true that we all live to serve and that by helping others we fulfill our own destiny? The answer is a simple YES. When you make a positive impact on someone else’s life, you also make a positive impact in your own life. Thats why I find the Tsuya #makingothersbetter campaign so awesome. Because by making others better, you also make the very best version of you.

This video was filmed and produced by Mark Kuroda for the Tsuya #makingothersbetter campaign. Watch it and let me know what you think in the comments below! I’m so excited to see all the possibilities unfold from this partnership and look forward to #makingothersbetter through this work.

How do you live your life in a way that is #makingothersbetter ? Let me know in the comments below.

I just want to say thank you. Thank you dear friend for reading and for joining me in this journey. You make me better and I strive to do the same for you.

Caroline

Other Things To Check Out This Week: 

  • Its getting CLOSE! Inkshares has changed their platform and I only need to sell 250 copies of my Caroline Jordan Fitness coaching book in order to receive publishing. So far Im at 160 copies sold – 90 copies away from making this dream a reality. With your support, I know this book baby can come to life! I aspire to be a wellness coach that helps you keep your mind, body, and spirit in great shape so that you can LOVE your life. I believe this book will be a great resource inempowering personal and community wellness. A little bit of love goes a long way, please visit: https://www.inkshares.com/projec…/balanced-body-breakthrough to pre-order your copy. I hope to share “Balanced Body Breakthrough” with you in 2016 and am SO grateful for your belief in this project and in me.
  • Dec. 5th 2015 at Uforia Studios San Francisco: Spin4 Crohn’s & Colitis Cures. A 2-hour indoor cycling relay. Teams are made up of 4 people and funds raised go straight to curing the millions How Does it Work? Reserve 1 bike at www.spin4.org for 2 hours of pedaling with purpose. Grab 3 teammates & raise funds to Spin4 Crohn’s & Colitis Cures Event date is December 5 and will be hosted at Uforia in San Francisco. Let’s represent! Be a leader, and reserve your team’s spot today at www.spin4.org. We Spin4 Crohn’s & Colitis Cures. What do you Spin4? Questions? Contact Angela Giganti, at agiganti@ccfa.org
  • Healthy, Fast, and Easy Breakfast Ideas. Energy for Busy Days.
  • I work with a variety of companies to create, write, and develop wellness programming designed to enhance the success and health of their staff. I have hosted corporate wellness workshops and offsite events across the United States. Some of my past presentations include:“Thrive: Wellbeing At Work”
    “Thrive Wellbeing on the Road”
    “Digital Detox. Healthy Tech Wellness”
    “Reboot at Work! Simple Strategies for improved energy.”
    “RX Series. Stress Relief Strategies that Work”

    I have consulted for leading companies including: Genentech, Google, RMC Water and Environment, Credit Karma, TaskRabbit, Litekey Technology, ReedSmith LLP,  and Hines. I work to customize each program to meet the unique needs of your team. My goal is to make each offering engaging and provide resources participants can immediately use to improve their wellness and life. I believe that self-care is health care and the secret to thriving in work, wellness, and life. If you are interested in scheduling a consultation to discuss ways we can work with together, please contact me at carolinejordanfitness@gmail.com . 

 

Fix Your Neck and Upper Back.

Do you have neck or upper back pain that won’t go away? Read this post with helpful tips on how to fix your neck or upper back pain.

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Photo credit Kuroda Studios 

Do you have nagging neck or upper back pain that won’t seem to go away? Yea, I’ve got a bit of it too. Frustrating! It could be caused by a number of things: tight muscles, weak muscles, stress, muscular imbalance, or maybe the after effects of a tough workout. But the one thing I believe causes it the most? All of our time on TECH.

Think about it. You sit at a desk and work on a computer. As the day goes on and work demands climb, your posture goes out the window. Your phone has become attached to your hand. You constantly text and are addicted to instagram (Im right there with you). You finish extra emails on the commute to work and the corporate shuttle seats cause you to slouch. Looking down at a screen has become a normal thing. You spend 80% of your day with your chin down, shoulders rolled in, and upper back in a dome.

No wonder your neck hurts! Whats the solution? MOVEMENT. A muscle in tension stays in tension until you change its position. Want to get rid of your neck pain? Unplug for a second and move around.

You are not alone. 99% of my corporate clients struggle with nagging pain in their upper back, neck, and shoulders. I want to help you FEEL better. And I promise you: simply taking the time to move will dramatically improve how your body feels.

If you work at a desk and/or spend a lot of time on tech, I’ve got a habit you can create to get rid of upper back and neck pain in your life. Here’s my secret, are you ready to feel better yet?

Movement Program for a Happy Neck and Upper Back: 

    • Do small movements every 40-60 minutes. There are SO many ways to move more without even standing up. The video gives you simple stretches you can do while sitting at your desk to fix your neck and upper back.

    • Do large movements every 90-120 minutes. Get up and walk, take the stairs, march in place… whatever works. Doesn’t need to take more than 5 minutes. Just get your body moving.
    • Use the yoga tune up therapy balls as often as possible to soothe tight muscles and improve mobility. You can use them right at your desk or against your office wall. The video below demonstrates how you can use the yoga tune up therapy balls against a wall to self massage tight upper back and shoulder muscles. There are more video ideas and resources on my YouTube channel.

  • Never go 2 hours without moving. You can do it!
  • Set aside specific times to unplug from your tech and enjoy your life. Its happening outside of the screen 🙂

If you dont make your body a priority it will get really cranky. I believe that if you follow my suggestions above, your upper back and neck will start to feel happy fast. Every week I post a new youtube video to inspire movement wherever you are. Subscribe to my YouTube channel and get videos delivered into your email inbox (for FREE) to motivate you to move more and feel your best. You deserve to feel good and live without pain.

Till next time, keep moving 🙂

Caroline

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

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

Other Things to Check Out:

Companies who live well together work smarter together. I offer corporate wellness consulting and custom corporate wellness programs to support your employees in beating stress, finding health, and maximizing their productivity. My programs are geared towards changing company culture for healthy employees. I drive wellness programs in and out of corporate settings to enhance the health of the community. Clients include: Genentech, Google, Fitbit, Sephora, Kirkland & Ellis LLP, Reed Smith LLP, RMC Water & Environment, DDB California, Credit Karma, TaskRabbit, Litekey Technology, and Hines.

If you are interested in scheduling a consultation to discuss ways we can work with together and improve the health of your company, contact me at: carolinejordanfitness@gmail.com

25 minute Total Body Cardio Circuit Workout for Travel.

 

11167988_10103529205071573_6122773862921861746_nI just returned home from Arizona where I presented my “Thrive: Wellbeing on the Road” healthy business travel workshop for a Genentech’s sales team offsite company meeting. I was so excited to be there with the team and share my suggestions on staying healthy while traveling for business. I want to help make people’s work and travel lives feel better. I believe that fitness, nutrition, and stress management can be powerful lifestyle medicines that can prevent and treat stress related illnesses and burnout. My hope is that through my workshops and events participants can get real resources they can use to positively impact their wellness and lives. I believe with the right environment, resources, and support we can all thrive.

As glamorous as it may seem, business travel can often be exhausting and stressful. Keeping yourself in good shape allows you to function at your best but often fitting in exercise can feel like the last thing you have energy for. You feel better when you do it, but gosh its hard to make time and find motivation for it. This makes finding the resources that work for you crucial in being successful in maintaining your fitness while you travel.  One of my favorite tools to stay motivated to exercise while traveling is YouTube. There are so many FREE channels with a variety of workout videos to sample and having a motivated instructor to exercise with can make the world of difference. When you subscribe to your favorite channels, new videos are delivered into your email inbox every week making finding fresh workouts easy.  In fact, its one of the reasons I started my YouTube channel in 2008 – to support my friends in exercising while they were away from home. Since then, my channel has grown into a robust resource of no-equipment needed fitness, stretching, and self-massage videos aimed to help people stay healthy no matter where they are.

During my stay at the Wigwam in Arizona, I was inspired to film a high-intensity 25 minute total body cardio circuit to add to my YouTube collection. This intermediate/advanced workout doesn’t require any equipment and makes the most of every second. Its perfect for when you are short on time and want the best bang for your fitness buck. I designed it with the busy traveler in mind, but really its great for anyone up for a challenge. This workout is HARD! It will get you sweating, boost your metabolism, and give you the energy you need to tackle any life challenge. This total body cardio circuit includes:

– High knees
– Jumping Jacks
– Jogging
– Squat Hops
– Hop Turns
– Lunge Hops
– Skater Lunges
– Plank Jacks
– Mountain Climber Knees
– Burpees

I had a great time filming it and it made a huge difference in my energy levels on my trip. Remember, the above workout is advanced. Always check with your doctor to make sure these recommendations are right for you. Honor your body and be good to yourself. If you are new to fitness or just starting out, try out some of the other videos on my channel  before this one. There are playlists to guide you – choose one that sounds right for you and get moving!

If you LIKED the video, be sure to 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.

Filming this video was fun, but one thing it made me realize: I NEED A NEW VIDEO CAMERA! Believe it or not, I have been filming all of my YouTube videos with a little flip cam I received as a graduation gift in college. Somehow its lasted since 2008…. and its past time to retire it and upgrade! If you have any suggestions for video cameras I can purchase to continue to film valuable YouTube content with better production quality Im all ears. Comment below or send me your suggestions at: carolinejordanfitness@gmail.com . I love filming videos for you and Id love to make them better 🙂

Whats your favorite resource for staying fit while you travel? Leave your top travel tool as a comment below, Id love to try it out next time I travel too! Hope your travels continue to take you on great adventures and allow you to live the healthy, happy life you desire.

Yours in Health,

Caroline

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Get Over the After Lunch Afternoon Slump

You’ve had a busy work day and you are starting to get hit by the dreaded after lunch afternoon slump. You have a TON to get done before the end of the day. What can you do to boost your energy without reaching for a third cup of coffee or diving face first into the communal bowl of office candy?!

I want you to stand up.

Between 2 p.m. and 4 p.m. each day, many people experience an energy slump. This comes from things like a decrease in your body’s core temperature, digesting an afternoon meal, too much time sitting, or stress. Instead of a quick but short-lived boost from a caffeine-laden drink or a sugary snack, office exercises can increase your energy and give you the stamina to breeze through the second half of your work day with health.

Interspersing short movements and exercises throughout the workday can powerfully impact energy, productivity and efficiency. Whether it’s stretching periodically in your cubicle or walking around during a conference call, small actions can go a long way toward improving your energy levels and performance.

Next time you start to feel the afternoon slump, gift yourself a quick burst of movement. Retreat to a private corner of your office or find a vacant area near a wall clock and do a few of the exercise moves included in the videos below to shake off sitting stiffness and fatigue. You’ll be surprised at how much better you feel and you may even get addicted to your afternoon exercise habit. 

These videos are supplements to one of my Corporate Wellness Workshops, “Re-Boot at Work. Life hacks for more energy in work, wellness, and life.” Want to raise awareness of healthy workplace habits and get the support you need to thrive in the office? Contact my about my corporate wellness offerings and workshops at carolinejordanfitness@gmail.com

People get it in their minds, if I don’t get that 30 minutes, I might as well not exercise at all. But that all or nothing thinking limits your life and your performance potential. Living a fit lifestyle doesnt have to be exclusive to gym workouts. Exercise exsits everywhere if you look for it. Take the stairs instead of the elevator. Walk around the office. Stretch when you are at the fax machine. Stand up and step touch while on a phone call. Use your desk chair to stretch. Turn small windows of time into opportuities to be active and invest in long term health benefits. Make physical activity a way of life so that you can be active long term, healthier, more mobile, and just happier all around.

Wishing you happiness and health,

Caroline

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Feeling Stressed? It Could Be Your Relationship….

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Feeling stressed? It could be your relationship.

No, not to your honey.

To your technology.

Do you keep your mobile phone with you all the time? Do you feel the constant need to respond to emails, calls, and texts immediately? Are you at the beck and call of every “PING!” you hear?

We are known as the connected generation and there are obvious issues that have stemmed from our constantly plugged in state. The Pew Research Center states that Millennials (those who came of age in the new millennium — currently age 20-36) are the “always on generation“. They’re absolutely right. We text and Snapchat and Kik our friends. We Instagram what we eat and post where we are on Facebook — and that’s all before lunch. We can’t seem to get by without some sort of tech.

We aren’t experiencing life. We’re losing moments with every tap. It’s cheating, really. We may be physically present with our friends and loved ones but we’re texting some one else… or checking a sports score… or tweeting… or playing candy crush saga. Do you remember the last time you went to dinner without taking a picture? Yea, I don’t really either.

We are living life through a device and its just not healthy. If you are feeling burnt out or stressed, it could be your overconnectvity to tech. Here are some signs it might be time for a digital relationship detox:

Signs You Might Have an Unhealthy Relationship to Tech:

  • You Text and Talk at the Same Time. You ask the person in front of you to wait so you can finish a text, watch a video, or read a post . . . and rarely notice when they walk off.
  • You Text and Walk (or drive!) at the Same Time. Not only does it take you twice as long to get to your destination its JUST.NOT.SAFE. If you cant resist commuting while texting it might be time to turn your phone off. (I like you – please no accidents!)
  • You feel naked without your phone. Have you ever left your phone at home and panicked? Not such a good sign. If you you break out in a sweat without your tech, its a sign you’re an addict. 
  • You repeatedly end up online longer than you originally intended. Late nights accidently surfing instagram? And you tell me you are tired…
  • You spend more time with your friends online than you do in the REAL world.
  • You deny it (sometimes defensively) when another person makes a negative comment about how much time you spend online. 
  • You check your mobile phone in the bathroom. (way too common – EW! Please dont text me while you poo. ) 
  • You impatiently wait to get done with real interactions so that you can get online or check your phone.
  • You find yourself distracted by thoughts of how many facebook notifications, emails, or texts you might have to reply to.
  • You have a hard time maintaining focus on a project, conversation, or event.
  • You dont know how to NOT instagram an experience. You spend a noticeable amount of time on friend outings, events, or vacations posting online or absorbed in your phone.
  • You feel a physical and emotional urge to check in with your online community throughout the day. 
  • You never take a break from responding, tweeting, emailing, texting…. You live in “Fight or Flight” mode and your nervous system is frazzled. You are anxious, stressed, and tired. 

If you answered YES to any of the above statements, it may be time to work on a healthier relationship to your tech. Awareness is the first step in making a change to healthier, more fulfilling, real world living. You don’t have to live your life through a device. Here are my tips for working with your technology to enhance your life vs. allowing your tech to take you away from living it.

Caroline’s Tips for a Healthy Relationship With Tech:

  • Create NO phone time zones. Set aside times in your day to put the phone away and focus on what you are doing. I hold “office hours” for myself in the morning where I literally put my phone in the CLOSET (truth!). This way Im not tempted to innocently check it during work and can enjoy my morning distraction free and present. Im a huge advocate for creating no-phone time-zones for yourself. This means that for at least 2 hours of your day (when you’re most productive work happens) you close off your phone and stay completely dedicated to the work in front of you.

  • Create a digital bedtime. Power off your phone an hour before bed time to ensure that your last hour is spent in a meaningful way and that you get to bed on time to start the next day afresh. I like to set a bed time for my phone and power it off at a set time at night. Your phone is just not worth losing sleep over. Leave your phone in another room so that you can get the real rest you need without the distraction.
  • Remember: YOU teach people how to text you! If you respond to texts, emails, or phone calls at all hours of the day, people will think you are available at all hours of the day. If you dont want people texting you during work, DONT RESPOND TO TEXTS DURING WORK. If you dont set boundaries for yourself no one else will.
  • Note: Successful people dont waste hours surfing online and successful people aren’t slaves to their email. The biggest obstacle to productivity is connectivityYou want to be successful? Manage your time well. 
  • GET REAL. When you are with friends and people you care about commit to be present. Always put the real person before the digital one.
  • When on a trip, pack your phone in your suitcase or somewhere out of reach for two hours at a time. Gradually increase that amount. Enjoy the scenery and the people in it. EXPERIENCE IT. 
  • Set a timer for how long you want to spend “surfing” the web or using your tech. Set it and stick to the allotted amount of time. That way you can still get your “fix” without over-doing it.
  • Take a digital detox weekend or retreat. Book yourself a holiday a leave ALL technology at home. If this sounds like a huge challenge, chances are you NEED it. Give yourself a break from all tech and come back with a new perspective and feeling refreshed.

Is your relationship to technology healthy? What advice do you have for living a positive, present life? Leave your words as a comment below, Id love to know how you and your tech share a healthy life together.

I challenge you to try this: Put down the phone. Put down the iPad. Be present and be in the moment for just one day. Enjoy the conversation of those that are physically with you — those who have chosen to take time out of their lives and spend it with you. Watch an entire movie without checking your phone. Have a full conversation without glancing at a screen. Disconnect for just a moment. I’m up for the challenge…are you?

Caroline

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Put an End to Stress Eating.

It’s the middle of the afternoon. You’ve got 42 unread messages, a demanding to-do list, an important networking happy hour after work, and a deadline that just got bumped up…. to tomorrow. What do you do? Maybe something in the kitchen will take the edge off….  there goes your healthy diet.

In today’s non-stop working world, stress and emotional eating has become a habit for many. Food can sound like a way to cope with life’s constant demands but its only a quick fix, and hurts your mental, physical, and emotional well-being long-term.  It can spiral into a vicious cycle of stress, eating, and feeling so guilty about it that you stress eat again. But without better solutions on hand, its you, the break room donuts, and feeling guilty (and more stressed) about it.

How Can You Tell if you are Stress Eating? Here are a few signs:

  1. You eat when you are not physically hungry. Are you really hungry or are you eating because food is a distraction from the stress? Think about how long ago it was since you ate. Was it 3 hours ago or a half hour? Is your body sending you any clear signals that you are hungry? Is your stomach grumbling? Are you low in energy? If you are not physically hungry but are eating anyway, you are emotional eating.
  2. It is hard to find food that satisfies you. For this reason, you don’t stop eating when you are full. You may find yourself scavenging for food or eating things you don’t even like.
  3. Cravings are triggered by an emotion such as anger, anxiety, or boredom etc or an event like a high pressure meeting or traveling for b.
  4. Comfort eating has a mindless component to it. You may not enjoy or taste the food because you are eating it mechanically, as if in a trance. Imagine sitting in front of the computer mindlessly popping chips into your mouth. 

Why is Food so Comforting when Im stressed? There are many reasons food can be so seductive in moments of stress.

  • Biology.  When you are stressed out, your body is flooded with cortisol, a stress hormone, which makes you crave carbohydrates, sugar and fatty foods. Food is soothing due to the chemical changes it creates in your body. Chocolate is an excellent example.  Chocolate boosts the “feel good” neurotransmitters and chemicals in your body that make you more alert and excited.
  • Tune Out. Eating can be distracting. It can take your attention away from whatever is bothering you emotionally.
  • Beliefs. You may also be conditioned to believe eating can ease pain. Many media ads push the therapeutic value of food.  For example, a commercial may urge you to buy a particular candy because it will bring you “bliss” or “happiness.” Your mother may have told you that if you just have a few warm cookies after school it will help with homework. 
  • Convenience. We enjoy things that are easy and convenient. Vending machines and fast food restaurants are always close at hand when you are fretting.
  • Entertainment. It is difficult for many of us to deal with boredom and anxiety. Preparing food and eating it can be entertaining and fills gaps in time.
  • Good Vibes. Emotional eating may be linked to your childhood. Perhaps home baked cookies or macaroni and cheese automatically trigger positive or comforting memories from the past.

Stress eating takes its toll on your weight, energy, health, and happiness long-term. Eating your feelings isn’t a solution, but thankfully, you can break the habit It just takes practice and finding creative, new ways to calm and successfully soothe yourself.  You must work to rewire your brain to identify non-eating behaviors as comforting and build new stress relieving habits that are healthier (and actually helpful) for you. Often times stress eating can be the one thing between you and a healthier, happier, more present life. Here are my top tips for building awareness and a few suggestions on healthier habits that can replace eating for comfort. Next time you feel venerable to stress eating, work through these 3 simple steps and sample a few of the alternative stress relieving solutions. Let me know if it helps calm your body and mind more than the break room snack finds.

Three Simple Steps to Beat Stress Eating. 

Step One: Be Aware. 
Much of emotional eating is so unconscious that it happens automatically or below your awareness. Before you jump into changing this behavior, bring awareness to when you are venerable to stress eating. Write down (or take a photo with your smart phone) where and when you stress eat or stress drink. The office? Late at night? When you are alone? Are there any patterns that you notice? Every time BEFORE you eat, ask yourself how physically hungry you are on a scale from 1-10.  If you are a 6-10, it’s likely that you are physically hungry. But if you are a 3, it might signify that you are stress eating and may be better off with two minutes of deep breathing. 

Step Two: Replace. 
If you take out stress eating, you have to put something in its place.  Write down a concrete list of all the healthy, non-calorie related activities that give you a quick pick-me-up on a tough day. Here a few simple examples.

    • Move. Getting your blood flowing and moving your body is an excellent way to instantly relieve stress. Exercise and the endorphins it provides have been shown time and time again to ease stress, calm cravings, and increase the likelihood of you making healthier choices throughout the day. And it doesn’t need to be an hour in the gym to make a difference – ANY burst movement will help calm your stress. Try a few minutes of movement (stretching, walking, or even a few squats) at regular intervals throughout your day as a way to beat stress and keep cravings at bay.  
    • Sip tea. A study in the journal of Psychopharmacology found that subjects who drank tea experienced a 47% drop in their cortisol levels, the stress hormone that makes you crave food, compared to 27% among the subjects who drank a placebo. Plus tea is flavorful, no-calorie, and will keep your hands busy when a craving hits. 
    • Rub It Out. If a foot rub would hit the spot better than a snack, try self-massage. It can be as simple as sitting down, taking off your shoe and placing your foot over a tennis ball. Rub your feet, one at a time, over the top of the ball until they feel relaxed and soothed. According to the study in the International Journal of Neuroscience , self-massage slows your heart rate and lowers your level of cortisol. Start with this quick, effective foot massage video (close your office door if you have to!) and let me know if it helps calm your nerves. 

  • Just Breathe. Mindless eating soothes raw nerves by numbing out emotions. Munching gives you a moment to zone out from daily commotion and stress. Instead, actively choose a healthy way to clear your mind. You can start with a quick breathing exercise. Slowing down your breathing can trick your body into thinking you are going to sleep, which in turn relaxes your body. Close your eyes. Stare at the blackness of your eyelids. Slowly breathe in and out. Count each time you inhale and exhale. Continue until you get to 10. Deep breathing REALLY works in high-pressure moments. Give it a shot and let it work its magic. 
  • Get a Breath of Fresh Air. Simply stepping outside for a brief splash of sunlight can help bring your mind back to a calm state. If you have a few minutes walk around the office block or take yourself to a nearby park. Stepping away from the stress can help you re-group yourself without resorting to snickers. 
  •  Wait 10 minutes. When you feel the urge to eat out of stress, stop and wait 10 minutes before you eat. Simply pausing before you eat can bring awareness to the action. If you still feel like eating after 10 minutes then allow yourself a small portion of what you crave. Most of the time you’ll find the 10 minute pause allowed you to calm yourself down without food. 
  • Brush your teeth or try a breath mint! Having fresh breath and a pearly set of whites may offset the craving for stress eating.
  • Talk to a friend. Friends are the best therapists. Talking it out is a much healthier way to cope with emotions and stress long term. Call, email, or text a friend when feeling overwhelmed. They can help you work through your emotions much better than any snack can.
  • Eat healthy snacks and meals when hungry. Eating smaller, more frequent meals or snacks when you are hungry will keep your blood sugar stable and lessen cravings for junk food. A more stable blood sugar helps reduce stress. Make time for healthy, balanced meals even when you are busy with work. Taking time to eat well will go a long way in helping keep your energy up for all that you do and prevent eating out of stress when you go too long without food.

Step Three: Practice! 
The list above is just the beginning, there are countless ways to calm yourself without calories, guilt, or weight gain. Next time you feel stressed practice replacing the stress eating habit with a healthier one like journaling, meditation techniques, connecting with others, self-message, or aromatherapy to pamper your senses. Even better, try out these techniques when you aren’t stressed so you get them down pat before you really need them! You wouldn’t want to learn how to swim in rough water. Nor do you want to learn the art of soothing yourself without food on a very stressful day. With practice, you can put an end emotional eating and work through stress in healthy ways that help you long-term. 

Above all, the key is mindfulness and empowering yourself to choose healthy habits. Be aware when and if you’re falling into the trap of soothing and comforting yourself with food. Know that you are in control. You have a choice always. If you want to put an end to stress eating you can do it with by building awareness and working to create healthier stress-relieving habits. True happiness can be found within your own Self, not in breakfast, lunch or dinner. “Happiness comes from within, do not seek it without”. Heres to you living a happy, healthy life from the inside out 🙂  

Do you have a favorite healthy way to work through stress? Leave a comment below with your favorite stress busting strategy, Id love to hear from you!  Did you like 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! 

Yours in health and happiness,

Caroline

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