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Helpful Tips For Healing Sesamoid Injuries. Here’s What Worked For Me.

No foot injury is a good injury, but a Sesamoid Injury can be one of the worst! It has one of the longest recovery timelines and often people never recover properly. Here’s my story on dealing with a painful Sesamoid Injury and helpful tips that worked for me. This is based off of my own personal experience and is not medical advice. As always, check with your doctor before making any health changes. I hope this post serves you in having healthy feet and living an active life.

Sesamoid Injury

Sesamoid Injury

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In this post, I share my story in dealing with a painful, frustrating Sesamoid Injury and share suggestions that helped me heal.

My Story On How I got a Sesamoid Injury

I was a dancer and athlete my entire life. I majored in Dance at UCDavis and taught fitness throughout highschool and college. I was always moving with no serious injuries or anything that sidelined me for longer than a few days. I never had foot pain or foot problems. Then at age 31, one day I noticed the ball of my foot hurt. I thought it was strange and decided to foam roll my foot on a golf ball to try and work out the kinks (because typically foam rolling the feet always helps!). The next day, I couldn’t walk. The ball of my foot felt hot, painful, and swollen. I had no idea what had happened, but I knew it wasn’t good. I went to the doctor and they told me I had a Sesamoid Injury. The first doctor I saw advised me to wait on getting an xray, they said I had only bruised my Sesamoid. I was put in a boot and told to lay off of my foot. Three months later, I had no progress, so I decided to get an xray. The xray showed an “oncult” fracture in my medial sesamoid.  I followed the same steps: lay off the Sesamoid as much as possible. Six months later, a physical therapist told me to start doing barefoot exercises to help with the pain. I followed this plan, thinking it was helping, but it was only causing inflammation. It wasn’t until 8 months into the injury I found a doctor that really understood Sesamoid Injuries. She put me in stiff shoes with a orthotic custom fit for my foot (and with a cut out for my sesamoid). Within weeks, I had made incredible progress and wasn’t experiencing pain. From there, I started working with a Physical Therapist at San Francisco Crossfit, who knew how to help people heal from Sesamoid Injuries. We did conditioning workouts to help me strengthen all of the areas around my foot without putting pressure on the injury. This was incredibly valuable in helping me return to movement and restore my body. Once the foot was pain free, we gradually started to introduce loading the big toe joint and bending the foot into workouts. A year later, I am 98% pain free in my foot. I haven’t returned to wearing high heels or running, but I am confident within time I will be able to mindfully try both. One of the hardest things for me in this process was the lack of information on healing Sesamoid Injury. If you google Sesamoid Injury, the results are so disheartening and traumatizing. Hence the motivation to write this post and share my story with you. If you are dealing with a Sesamoid Injury, I hope the below gives you insight and helps you along your healing journey. First let’s talk about Sesamoids and understand the important role they play in the body.

In this video I share my experience in dealing with a Sesamoid Injury and healing suggestions that worked for me

Sesamoid Foot Injury. Here’s What Worked for Me In Healing.

What the heck are sesamoids?

A sesamoid is a bone embedded in a tendon. Sesamoids are found in several joints in the body. In the normal foot, the sesamoids are two jelly bean-sized bones located in the ball of the foot, beneath the big toe joint. The sesamoids act as a pulley for tendons, their primary function is to help raise and lower the big toe with each step (allowing you to push off your foot when you walk, run, dance, or jump).  The sesamoids also serve as a weight bearing surface for the first metatarsal bone (the long bone connected to the big toe), absorbing the weight placed on the ball of the foot when walking, running and jumping.

Sesamoid injuries can involve the bones, tendons and/or surrounding tissue in the joint. They are common with activities requiring increased pressure on the ball of the foot, like running, basketball, football, golf, tennis and ballet. People with high arches or flexible feet are at risk for developing sesamoid problems. High-heeled shoes can also be a contributing factor.

Lucky for me, I did ALL of the above before my injury: running, dancing, jumping, and high heel shoe wearing with high arches and flexible feet. I was a prime candidate for a Sesamoid Injury. 

What are the symptoms of a Sesamoid Injury?

  • Pain is focused under the big toe on the ball of the foot. With sesamoiditis, pain may develop gradually, whereas with a fracture, the pain will be immediate. For me, I literally couldn’t walk with my injury. It was too painful.
  • Swelling and bruising may or may not be present.
  • There may be difficulty and pain when bending and straightening the big toe.

Sesamoid Injury Healing Suggestions

Because the sesamoid bones are weight bearing, they are incredibly tough to heal. We are always using our feet, and the only break they get to repair & heal is while we sleep. But DONT get discouraged! You can heal from a Sesamoid Injury! You just have to be patient, smart, and have the right team of professionals to work with. I have found some ways to help in healing from a Sesamoid Injury and want to share them with you. But first, before we get into what has worked and is currently working for me, you should know a few things:

I am not a doctor. This is all based on my personal experience and research. Please LISTEN to your body, do your own research and investigating. These are just tips that will hopefully give you some insight and healing.

To completely heal, you MUST be diligent and take healing seriously the entire time. You have to become more stubborn than the injury itself.

Initial stage of Healing a Sesamoid Injury:

  1. Find a REAL doctor who knows about Sesamoid injuries. Since the Sesamoid Injury is a rare injury, many doctors dont know how to properly treat it. I was asked several times by physical therapy clinics how to SPELL Sesamoid (not a good sign!)! Many people havent heard of Sesamoid Injuries and if they have, dont have the right experience to work with you. Make sure the professionals you choose have had success helping patients in coming back from Sesamoid injuries. I wasted a lot of time with the wrong doctors and bad medical advice. It made my recovery a much longer process.
  2. OFFLOAD. You have to get off the Sesamoid Injury as much as possible to get it to heal. Keep your foot stiff and immobile. Use a boot and try not to walk or bend the foot. I know if you are active, this can feel like a death sentence. But just DO IT. Use my Hurt Foot Workouts to help you keep your body and mind moving while you give your foot a break. 
  3. Never walk barefoot. I had a pair of shoes for home and a pair of shoes for outside of the home. You don’t want to be walking around barefoot and putting pressure on the Sesamoid Injury (or running the risk of bending your foot – which causes pain).
  4. Use cut out orthotics that allow the Sesamoid bone to float. 
  5. Focus getting the inflammation down. I took daily epsom salt baths and used supplements like Arnica . I include my full list of food supplements in My Hurt Foot Fitness Program. 
  6. All exercise should not use your foot. Again, I included all of the safe exercises, workouts and routines in My Hurt Foot Fitness Program. It can be done safely while you heal. 

Coming back into movement after a Sesamoid Injury 

  1. Start physical therapy ASAP. This has helped me tremendously. There is no way I would have made the progress I have without it.
  2. Find a supportive shoe with a wide toe box. I used the Altra Running shoesI bought 3 pairs (one to wear at home, outside, and travel). I’ve heard some Sesamoid Injury folks respond well to the Hoka shoes, but these didnt work for me. 
  3. Once the injury is stabilized & under control enough to move a bit, get into the pool. It brings down inflammation, increases circulation which flushes out the sesamoid area, helps with range of motion and you feel amazing. Just be super careful when you push off the wall, or do no walls to not place the injury at risk. I swim 30 minutes about 3-4 times a week.
  4. For me, spinning/indoor cycling was a great workout that didnt place excess pressure on my foot. The stiff sole of the cycling cleat kept my foot and big toe joint from bending. My good foot doctor even told me that the spin cleat was ideal to protect my toe! I put a J pad cushion in the cleat to help offload the sesamoid even more. But again: listen to your body and if spinning is too much for you, dont do it.
  5. Do Strength training! You must re-condition your body. Perform strength training without bending the foot. Squats, dead lifts, hip bridges, exercises that allow you to strengthen your hips, butt, legs, core, and more without bending the foot or putting excess stress on the Sesamoid. You are strengthening all of the areas AROUND your foot to help you come back to full health. Avoid lunges, planks, or anything that bends your foot. 
  6. Once the bone has healed, you want to SLOWLY transition back into loading the foot. You will have to carefully start to load the foot. This needs to be done properly and only a little bit at a time.

What the Sesamoid Injury Has Taught Me

  • To not take movement for granted. I am so much more grateful for any activities I can do. Every day I wake up healthy I say thank you.
  • That you don’t have to run (or jump!) to be in great shape. You can maintain your fitness with a foot injury. I share my secrets here. 
  • That there is so much to love about life outside of exercise! I found other hobbies and things that I loved that didn’t involve my body.
  • That the body changes over time. One day my body wont be able to do all of the things that it used to do. So it’s important to strengthen other parts of myself – because no matter how your body changes YOU are still YOU inside.
  • That the world keeps spinning. Life goes ON. You have to find ways to be happy even with your foot injury. Accept, deal, and heal. Find the good in life and BE HAPPY!

Have you dealt with a Sesamoid Injury? What has worked for you? Let me know in the comments below.

If you are dealing with a painful foot injury right now, I know how you feel and my heart goes out to you! I hope this post is helpful for you and I want you to know: you are not alone. You will get through this and be stronger because of it. I am here to support you in having healthy, happy feet for life. Looking forward to sharing some satisfying steps and foot success with you online and off.

Love,

Caroline

Are you feeling lost, stuck, or unhealthy? Get the coaching you need to succeed. Contact me at: carolinejordanfitness@gmail.com

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

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Stress Relief Stretch Routine. Calm Your Body And Mind With These Exercises.

Feeling tight, tense, overworked, or on edge? Try this simple Stress Relief Stretch Routine to calm your body and mind within minutes.

Stress Relief Stretch Routine

Stress Relief Stretch Routine

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Work has been kicking your butt lately. You feel it in your entire body. Your neck is stiff, upper back tied in knots, hips tight, and lower back a mess. You’ve got a nagging eye twitch that won’t seem to give up and your digestion is out of whack. You keep pushing through the discomfort – just too many projects to complete, emails to finish, and deadlines to meet.

“These are normal aches and pains. My body can wait till after this is done.” you tell yourself as you cross tasks off your to-do list. Until your body decides enough is enough and gets sick, broken, or worse.

Let’s take a time out before your body takes one for you. All you need is a few minutes of consistent self care to prevent stress from getting the best of you. Take time now or take time later – it’s your call. Wouldn’t you rather feel your best when answering all of those work emergency tasks and emails?

Honest truth here: your to-do list will live longer than you and without your health you won’t be able to do any of it at all. Next time you are feeling stress build up in your muscles and mind, try pausing for a few minutes to unwind. There are all natural ways to manage stress that don’t take a lot of time and will improve your health, focus, and work performance. Stretching is a simple method to move stress out of your body. A few deep breaths and easy exercises can calm your nervous system and steady your mind. Using healthy habits like exercise, breathing, and meditation can keep stress from having chronic, long-term health effects. It’s worth using a few minutes on your to-do list for yourself. Ready to melt the stress away? Press play and join me for this 10 minute Stress Relief Stretch routine.

Stress Relief Stretch Routine

This 10 minute Stress Relief Stretch routine is designed to help you ease tight, tense muscles and calm your mind. You will move through basic yoga exercises like: cat cow, twisted child’s pose, hip circles, puppy pose, hip stretch, low lunge, seated twist, seated forward fold, knee to chest, spine twist, and happy baby. The exercises in this video will help you stretch your neck, upper back, lower back, shoulders, chest, hips, and spine. This routine is appropriate for all levels and can be done at home, at the gym, or while traveling. This Stress Relief Stretch video would be perfect for:

  • The end of a long work day
  • After a long plane flight or car trip
  • When you are feeling tired or upset
  • After a stressful situation: presenting a big project at work, a fight with a loved one, traffic, or any life event that makes you feel nervous, frazzled, or on edge
  • When you have a headache
  • When you are just getting back into exercise
  • When your body feels sore

With a few deep breaths and exercises, you can prevent a body breakdown from getting in the way of your important deadlines. Next time you feel stressed, press play on this Stress Relief Stretch routine and see if it helps. Let me know when you try this video by leaving a comment below, I’d love to hear if this routine allows you to unwind your body and mind. What is your go-to healthy habit that helps you prevent stress from hurting your health?

When you feel your best you perform your best. I’m always here to support you in taking care of yourself so you can be a success. Keep moving and be good to yourself my friend.

Love,
Caroline

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

I put my heart and soul into my corporate wellness programs and customize my services to benefit the unique needs of the company and the individuals within it.  If you are interested in scheduling a consultation to discuss ways we can work with together and improve the health of your company, contact me at: carolinejordanfitness@gmail.com

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

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

Best 5 Morning Exercises

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

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

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

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

Exercise.

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

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

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

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

Best 5 Morning Exercises To Do Before Work.

Morning Exercise One: Hip Bridge

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

How: Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Slowly bring the hips back down, then lift back up. Try to do 10-20 reps or try 10 reps of single leg hip bridge with one leg in the air. 

Morning Exercises

Morning Exercises

Morning Exercise Two: Butterfly sit-up

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

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

Morning Exercise three: Cat Cow

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

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

Morning Exercise four: Air Squat

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

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

Morning Exercise five: Push-up to Back Extension

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

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

Morning Exercises

Morning Exercises

Morning Exercises

Morning Exercises

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

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

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

Caroline

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

I put my heart and soul into my corporate wellness programs and customize my services to benefit the unique needs of the company and the individuals within it.  If you are interested in scheduling a consultation to discuss ways we can work with together and improve the health of your company, contact me at: carolinejordanfitness@gmail.com

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

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

Foam Rolling Routine

Foam Rolling Routine

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

Hi Friends!

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

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

To do this video you will need:

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

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

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

Love,
Caroline

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

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Beat the Belly Bloat Workout. Feel Better Fast With This Flat Abs Routine

Belly Bloat is the WORST! There is nothing more uncomfortable than not feeling good in your body. Use these exercise videos to beat Belly Bloat and help your stomach deflate.

Beat Belly Bloat

Beat Belly Bloat

SUBSCRIBE to my channel for videos to help you FEEL GOOD

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

Hi Friends,

Belly Bloat is the WORST. There is nothing worse than being uncomfortable in your body.

No one likes feeling bloated: it causes physical discomfort and hurts your ability to live life to its fullest. When I say “Belly Bloat”, I’m not talking about a few extra pounds of stomach fat, I’m referring to  the temporary abdominal distention that plagues most everyone from time to time. The good news? Stomach bloating is something you can avoid with a few simple habits to keep your belly healthy.

Here are a few suggestions to help gut health, digestion, and prevent Belly Bloating from cramping your lifestyle.

Stop Stomach Bloating. Beat the Bloat and Keep Your Abs Feeling Tight with these health tips:

  • Be Mindful with Fiber. Too little fiber can lead to constipation, which can result in bloating. Avoid tummy trouble by eating a diet high in fiber (25 grams per day for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds. But be careful, too much fiber may actually cause bloating too! Ive known a lot of people who overdose on fiber and their good intentions turn around to cause uncomfortable belly bloat. Use the recommended dose of fiber as a guide to figure out how much you need to keep your bowels moving and your tummy tight.
  • Drink Up! Drink plenty of fluids (aim for 6-8 glasses a day) to aid in digestion. Keep yourself hydrated by starting each day with a glass of water as soon as you wake up, and then 30 minutes before eating any big meal. Learning to drink more water is a habit you can cultivate, and it’s not hard to do it. Get in the habit of keeping a water bottle on hand at all times.
  • Exercise. When you aren’t moving, nothing else is either! This is why when we sit too much or travel things tend to get backed up and puffy! Aim to get at least 30 minutes of physical activity five times a week. If your schedule is busy and you have a hard time fitting in 30 minutes of continuous activity, try doing 5-10 minutes in the morning before leaving your hotel or home. Any movement is better than none and will go a long way in helping you manage digestion. Even a walk can prove beneficial, do whatever allows your stomach to feel its best. When I am feeling a bit on the bloated side I like to do cardio to aid in digestion and core work to help “pull things back in”. To help with bloating, I filmed the below exercise videos. Press play and join me in getting fit to stop the Belly Bloat with these fitness routines.

Beat Belly Bloat Workout #1

This workout video featured Saje “Gutzy” essential oil roll on blend for digestion. If you are wondering… it’s amazing.

Beat Belly Bloat Workout #2

If you liked these videos, please HIT LIKE and SUBSCRIBE to my YouTube channel. I work to create great content to help you get healthy and live happy.

  • Rule Out Foods You’re Allergic or Sensitive To. While this may seem like a no-brainer, food allergies, sensitivities and intolerances can cause bloating, gas and stomach discomfort. Wheat and dairy are common culprits but it is best if you don’t self diagnose. If you think you have a food allergy, sensitivity, or intolerance, see your doctor for allergy tests and how you can avoid allergy and sensitivity-aggravating foods.
  • AVOID Sugar-Free, low fat, artificially sweetened sugar alcohols. Sugar alcohols are lower calorie forms of simple table sugar. Because they are digested in a different way than sugar, many people find that they cause bloating. Sugar alcohols are most often found in chewing gum, soda and as filler in many processed foods (all that “low-fat” and “non-fat” stuff is dangerous!). Look for the “-ol” at the end of the word to recognize a sugar alcohol. Examples: Sorbitol, and xylitol. Toss out sugar free foods, chewing gum, and diet sodas to beat belly bloat. You can read more about avoiding the dangers of artificial sweeteners in your diet here.
  • Eat smaller meals more often. Eating more frequently can help control blood sugar, manage hunger, and keep you free of the bloated feeling that often follows large meals (think post thanksgiving fullness – not something you want on a regular basis). Try five to six small meals each day and make sure the quantity of food and calories are proportionate to your needs. To create a daily meal plan that includes the recommended amounts of all major nutrients, visit the U.S. Department of Agriculture’s MyPlate web site or schedule a visit with a nutritionist.
  • Try healthy holistic foods and drinks to deflate. A few studies suggest that peppermint tea, ginger, dandelion, prunes, pineapple, parsley, and yogurts containing probiotics (“good” bacteria) may help reduce bloating. Probiotics can be especially helpful as they nourish the healthy bacteria in your intestines and keep things running smoothly. You can find probiotics in fermented foods such as sauerkraut, kimchi, and cultured dairy-free yogurt. You can also take probiotics in a supplement form. Or you can try my delicious daily detox apple cider vinegar drink! These are safe foods that are good for you. Give them a try to see if they help with bloating or digestion.
  • Take it easy on the beans. When it’s down the wire—such as several days before a big event—you may consider avoiding certain foods that are otherwise healthy for you. Beans and cruciferous vegetables can cause more gas than other foods, stick to other vegetables and plant-based sources of protein when you need to avoid potential stomach bloating.
  • Slow Down. Eating too quickly and not chewing your food  can cause air swallowing that leads to bloating. If you are a speed eater, it might be a good idea to make it a goal to slow down and take the time to enjoy your food. Aim to make your meals last at least 30 minutes. When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying and you can avoid belly bloating.
  • Careful with the salt. You knew this one was coming, you will want to limit your salt to avoid bloating. Get in the habit of reading food labels and being a mindful consumer. When buying processed, canned, or frozen foods, shoot for no more than 500 mg of sodium per serving in any product — or a total of 1,500 to 2,300 mg of sodium per day. Look for labels that say “sodium free,” “low sodium,” or “very low sodium.”
  • De-stress Yourself. Too much stress can cause constipation, stomach upset, or stomach bloating. Along with resolving any lifestyle factors that may be contributing to anxiety (like too much caffeine, not enough sleep, or poor diet), my book Balanced Body Breakthrough includes an entire chapter full of simple, effective stress relieving exercises and healthy habits. Getting rid of a tummy troubles may be a simple as a few deep, intentional breaths.

If you eat well, exercise, and manage your stress and you will be free of Belly Bloat and have a happy stomach for life. Of course, the suggestions above should not replace the advice of your doctor or health care practitioner. Should your stomach bloating last more than a few days, make an appointment with your doc and seek medical care.

I hope the healthy hacks above gave you a few ideas on what to do the next time you face tummy trouble. Do you have a healthy habit that helps you beat belly bloat and keep your stomach in good shape? Let me know in the comments below. I hope this post serves you in feeling your very best and keeping your belly healthy for life.

With love,

Caroline

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

Other Things To Check Out:

20-Minute Advanced Chair Cardio Workout Video You Can Do With A Foot or Ankle Injury

A fun and challenging Chair Cardio Workout you can do with a foot or ankle injury. Work your heart and muscles with this exercise video routine.

Advanced Chair Cardio Workout

Advanced Chair Cardio Workout

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

Hi Friends!

It’s so cool to me that my Youtube channel has allowed me to connect to so many people around the world who are dealing with physical challenges and injuries. My heart melts when I read the emails, facebook messages, and comments. I know exactly how you feel! I have been in your shoes (and your boot) and am here to help you feel better.

Dealing with injury is one of life’s greatest challenges. I am committed to creating content that helps you stay strong and positive. This 20-minute advanced Chair Cardio Workout was filmed to help you get your blood flowing, heart pumping, metabolism moving, and keep your body healthy. The workout is non-weight bearing and can be done at home or at the gym. These exercises will work your total body without putting any pressure on your feet your ankles. You will feel your arms, legs, lungs, and abs burn while you work your cardiovascular system. This advanced Chair Cardio workout will get your heart rate up, get you to work up a sweat, and help you feel alive again!

This is an advanced Chair Cardio workout that moves at a fast pace. YOU MUST be cleared by your doctor or physical therapist before starting this or any exercise routine. Please modify as needed and make this workout help you feel GOOD. I used a pillow as a cushion for extra support on my chair during this workout.

Are you ready to get your heart pumping and your muscles working? Sit and be fit with me! Press play!

20 Minute Chair Cardio Workout Video

If this video helped you, please, HIT LIKE, SUBSCRIBE to my channel, and share this video with your friends! Your support helps me keep creating content  you love.

I hope this video serves you in feeling your very best and staying in great shape while you recover from a foot or Ankle Injury. Don’t forget to check out my full length “Hurt Foot Fitness” program for more support in staying fit, healthy, and positive while recovering from injury. Stay In Shape and Stay positive with me here: 


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

Let me know how you feel after you try this Chair Cardio Workout in the comments below. I believe in you and am here to support you in feeling good. Stay strong and stay positive. Remember, every day is a choice. And injury or not, it’s up to you to make it great.

With love,

Caroline

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

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

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

Knee Pain Relief

Knee Pain Relief

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

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

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

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

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

Common Causes of Knee Pain

Simple Ways You Can Alleviate Knee Pain Now

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

Workout Playlist: Butt and Hip Exercise Video Routines

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

Knee Massage and Stretching Routine for Knee Pain Relief.

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

Knee Massage Video for Knee Pain

Quad and Hip Flexor Massage Video

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

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

Here’s to you and happy knees,

Caroline

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

Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

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

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

Advanced Hurt Foot or Ankle Injury Workout

Advanced Hurt Foot or Ankle Injury Workout

SUBSCRIBE to my channel for videos to help you FEEL GOOD

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

Hi Friends!

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

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

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

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

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

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

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

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

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

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

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

Caroline

Other Things To Check Out:

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

Help for Lower Back Pain. Feel Better Fast With These Video Routines.

Here’s your go-to guide on exercises that can help reduce and prevent Lower Back Pain. Bookmark these routines and keep them on hand for when your Lower Back needs a little T.L.C.

Help for Lower Back Pain

Help for Lower Back Pain

SUBSCRIBE to my channel for videos to help you FEEL GOOD

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

My girlfriend called me the other day: “UGH I think I did something to my lower back” she mournfully moned.

“Oh no! I’ve been there. That’s the worst. But don’t worry, I’ve made a Youtube video to help with that. Four videos in fact!”

My friends always laugh that I have filmed a YouTube video to fix just about everything. It’s pretty much true, I love helping other people feel better.

So if you are reading this article and thinking “Oh, my aching back”, I’m happy we’ve met and I want to help you take care of it.

Lower Back Pain is the second most common neurological ailment in adults (headaches come as a close first).

“Eighty percent of the population of the United States, at some point in their life, is going to have back pain,” says Ronald J. Wisneski, MD, an orthopedic surgeon, specialist in spinal disorders and spine surgery, and associate in the Department of Orthopedic Surgery at Geisinger Medical Center in Danville, Pa. Most of the time, that pain is centered in the lower back and non-specific, meaning there is no primary cause found. About 2% to 10% of people who experience low back pain develop chronic low back pain, which affects daily living for a minimum of 3 months.

Minimum of 3 months of back pain? Aint no’body got time for that.

Luckily there is a simple (and free!) fix to help relieve and prevent Lower Back Pain : exercise. Not only does movement help decrease Lower Back Pain , but it may also speed recovery, prevent re-injury, and enable you to enjoy a long life full of activity. Taking proactive steps to prevent or treat Lower Back Pain is easy and can be done at home without any special equipment.

Before we get started with some movement medicine, take a moment to think about this common causes and daily movements that may be increasing Lower Back pain in your life. Sometimes it’s as simple as adjusting your desk set up at work or using a backpack instead of a heavy shoulder purse.  Ask yourself if any of the below might be contributing to your Lower Back Pain and see if you can work to modify or eliminate these back pain culprits in your life.

Common Causes of Lower Back Pain:

  • Weak core muscles
  • Poor posture
  • Overuse
  • Lack of exercise
  • Too much sitting
  • Stress

Daily life movements that may cause more Lower Back Pain:

  • Poor posture and slouching while at your desk, computer, or on your smart phone.
  • Carrying your purse or shoulder bag on one side.
  • Spending a lot of time driving (the car seat causes slouching in the lower back, use this technique to prevent poor posture when behind the wheel)
  • Wearing High heels
  • Exercising with bad form
  • Lifting both legs while lying on your back (leg lifts).
  • Lifting heavy objects above the waist
  • Toe touches while standing.

See how daily movements can influence how your Lower Back feels?

Exercises that may help reduce or prevent Lower Back Pain:

  • Aerobic exercise: to condition your heart and muscles, maintain health, and speed recovery. Walking, cycling, and swimming are great back happy cardio options.
  • Strength Training: with a focus on the core, back, stomach, and leg muscles (see Lower Back Pain bodyweight strength video routine below).
  • Flexibility training / Stretching: to keep your muscles and other supporting tissues flexible and less prone to injury.
  • Self Massage / Foam Rolling: to relieve muscle tightness, soreness, improve range of motion, and ease pain.

It’s important not to let the fear of more back pain keep you from trying gentle activity. Exercise is the remedy to healing your body. Too little activity can lead to loss of flexibility, strength, endurance, and actually cause more pain. But you need to be smart and choose exercises that help you feel better.

I’ve created a series of Youtube Videos to teach you how to prevent and reduce Lower Back Pain. These videos can be done anywhere for instant relief. With permission from your doctor, this gentle program of stretching and strength exercises can help ease your Lower Back Pain and help you on towards health. A consistent Lower Back Pain exercise program can help you keep your spine healthy and happy for life. Ready to feel better? Press play and let’s take care of that Lower Back pain.

Best Stretches for Lower Back Pain Relief

This video includes some of the best stretches for Lower Back Pain Relief. It’s perfect at the end of a long work day or when you need to relieve tight, tense muscles in your back and hips.

Bodyweight Strength Exercises to Prevent and Treat Lower Back Pain.

These simple and effective bodyweight strength exercises will help you prevent Lower Back Pain and keep your spine healthy.

Lower Back Pain Stretching Routine

This simple 10 minute stretching routine will help ease stiff, sore Lower Back muscles. It will stretch the areas that need it most and allow you to work towards optimal spinal health. Aim to work through this video routine twice focusing on quality and moving slowly with control.

Self Massage Techniques to Help Lower Back Pain

This video uses the Yoga Tune Up Therapy Balls to relieve tight, tense, lower back muscles. This technique is highly effective in treating and preventing Lower Back Pain.

Done consistently, the exercise videos above will help you prevent and eliminate Lower Back Pain in your life. Lower Back Pain doesn’t need to be a regular part of your life! Let me know how your body feels when you try these videos by leaving me a comment below. I am here to help you take care of yourself so you can be your very best. Here’s to keeping your Lower Back happy and healthy for life!

With 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: 

20 Minute Floor Barre Workout for a Longer, Stronger Physique

Expect to get better posture, core strength, and a longer physique with this pilates and dance inspired Floor Barre Workout.

Floor Barre Workout

Floor Barre Workout

SUBSCRIBE to my channel for videos to help you FEEL GOOD

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

Hi Friends!

Join me for an uplifting 20 minute Floor Barre Workout video for a longer and stronger physique! This Floor Barre Workout video is all levels and works your total body without placing stress on your joints (read: No Impact!). It’s fun, uplifting, and feels so good! In this Floor Barre Workout routine, you’ll move through a series of ballet inspired total body exercises. In 20 minutes, you’ll get a complete workout for your your abs, hips, butt, thighs, back, and arms. This is one of those feel good workouts you can do daily for incredible fitness results. Expect to get better posture, core strength, and a longer, leaner physique with this pilates and dance inspired Floor Barre Workout.

Ready to get sweaty? Press play now.

20 Minute Floor Barre Workout for a Longer, Stronger Physique

Loving the outfit studio style for this YouTube video = New Balance Elixir Tight and New Balance Newbury Crop Top. 

For more Floor Barre Workout Videos, check out this playlist. 

I am excited for you to try this Floor Barre Workout video, it’s a feel good favorite routine for the body and mind. Let me know how it makes you feel in the comments below. Stay strong and keep smiling my friends, I can’t wait to share another workout with you again soon.

With 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: