Fearless Fitness Weekly Update: Happy FOURTH OF JULY!

Caroline Jordan Fitness Schedule and Special Events July 3-9th:

Monday 7/4: HAPPY FOURTH! No Class today – celebrate by getting outside and being active with your friends and family! 

Tuesday 7/5:  12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Sports Stretch Club One Citigroup

Wednesday 7/6: *** NEW CLASS 5:30-6:00pm VIPER, 6-630pm Chisel’d, 630-7pm Core Strength and Stretch EQUINOX

Thursday 7/7: 12:30pm Cycling EQUINOX .

Friday 7/8: 12pm Abs and 12:30pm Cycling EQUINOX .

Saturday 7/9: 10am Chisel’d and 11am Cycling EQUINOX .

TEAM UP AND SAVE with GROUP personal training! Currently offering JULY discounted rates on couples and group personal training session packages. Get  your summer fitness routine started STRONG with a custom fit workout plan and an extra dose of exercise motivation.  Hurry up and book – time slots fill up fast! CONTACT ME for details.

From my family to yours… Have a FEARLESS FOURTH!

To me, the Fourth Of July is all about enjoying time with family, friends, and fireworks. 🙂 So instead of a challenge this week, I thought I’d give you some of my favorite ways to CELEBRATE this summer holiday. Read below for my top tips for your ULTIMATE Fourth Of July Celebration.

Stars and Stripes Workout!!

I LOVE to exercise outdoors. Take some time this holiday to enjoy the sunshine and MOVE your body! You’ll feel great and have lots of energy for all of your firework festivities:

Start with an easy Warm Up of 2 Min Brisk Walk, 4 Min Jog

Step-ups and Step Downs (MY FAVORITE!). Find a platform you can step on to. Step on and off with alternate legs. Or stay on one foot and lift or lower with controlled strength. For a video of how to properly do step downs and step-ups, check out my running specific warm up.

Pushups and Tricep Dips: Using same bench, try a set of 12-20 pushups and 12-20 tricep dips. Or challenge yourself and see how many you can do in 30-60 seconds.

Now its time for a CIRCUIT! 2 min. Walk, 4 min Jog, straight to a  10 Second ‘Sprint’- this can just be as fast as you can. Follow that with a 30 Second Run (slightly faster than your Jog). Another 10 Second ‘Sprint’. Breathe easy with a 4 Min Jog, 2 Min Brisk Walk. Take a breather with water.

Pull ups/Chin Ups.Use any bar that you can reach and grip (I often use the Chrissy Field Pars Course – many parks have these bars set up for your use). If you aren’t a pull-up person (yet!) work on a chin-up hold. Grip the bar and hold your chin above it for 30-60 seconds or more. You’ll get to pull-up status in NO time!

Squats and lunges.There are endless variations of the squat and the lunge. Squats can be done with one foot or two; feet can be together or split. Squats can be done at a controlled, slow, fast, or plyometric pace. They can be one continuous movement or held at the bottom. Lunges can go in all directions. You can walk and lunge or take one on the spot. Make it wide or narrow, continuous or held. Make sure to always keep good technique; you should feel it in your thighs, glutes, calves and core. Give yourself 30-60 seconds to work through 2 sets of your favorite squat, and two sets of lunges. 

CIRCUIT Round TWO! 2 min. Walk, 4 min Jog, straight to a  10 Second ‘Sprint’- this can just be as fast as you can. Follow that with a 30 Second Run (slightly faster than your Jog). Another 10 Second ‘Sprint’. Breathe easy with a 4 Min Jog, 2 Min Brisk Walk. Take a breather with water. (If you have more time to sweat – repeat this circuit ONE more time for a total of THREE rounds.)

Time for some core work! Find a nice grassy area or roll out your yoga mat. Take a center plank and hold it for 30-60 seconds. Repeat with side plank variations (on the palms or forearms). If you REALLY want to challenge your core…. try out my FAVORITE planking moves with this quick fix 8 minute core video. 

The Jordan Family Fourth Of July FAVORITE recipe!

At my family’s home in Davis, we are lucky to have an enormous vegetable and fruit garden. We grow it ALL – tomatoes, corn, summer squash, green beans, carrots, plums, peaches, berries, cherries….. our backyard farmers market is HEAVENLY. Every year we celebrate the Fourth Of July with a homegrown dinner party with family and friends.  Our “signature” recipe is my mother’s fresh Berry Cobbler. People RAVE about this dish ALL year long… and usually it takes attention AWAY from the fireworks at dessert time.


Colleen Jordan’s Peach and Berry Cobbler


  • 2 1/4 cups all-purpose flour, divided
  • 8 cups chopped peeled peaches (about 4 pounds)
  • 1/4 cup honey
  • 3 tablespoons fresh lemon juice
  • 3/4 teaspoon salt, divided
  • 3 cups blackberries
  • Cooking spray
  • 3/4 cup granulated sugar
  • 1 tablespoon grated lemon rind
  • 1 teaspoon baking powder
  • 6 tablespoons chilled butter, cut into small pieces
  • 1 1/4 cups low-fat buttermilk
  • 2 tablespoons turbinado sugar


  • Preheat oven to 400°.
  • Lightly spoon flour into dry measuring cups; level with a knife.
  • Combine 1/4 cup flour, peaches, honey, juice, and 1/4 teaspoon salt in a large bowl; toss gently. Let stand 15 minutes. Fold in blackberries. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray.
  • Combine 2 cups flour, 1/2 teaspoon salt, granulated sugar, rind, and baking powder in a medium bowl, stirring with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add buttermilk, and stir just until moist.
  • Drop dough onto peach mixture to form 12 mounds. Sprinkle mounds with turbinado sugar. Bake at 400° for 40 minutes or until bubbly and golden.
Nutritional Information
Amount per serving:
    • Calories: 283
    • Calories from fat: 20%
    • Fat: 6.3g
    • Saturated fat: 3.8g
    • Monounsaturated fat: 1.8g
    • Polyunsaturated fat: 0.3g
    • Protein: 4.3g
    • Carbohydrate: 56.5g
    • Fiber: 4.7g
    • Cholesterol: 17mg
    • Iron: 1.5mg
    • Sodium: 267mg
    • Calcium: 63mg
 This should serve 12 happy friends! We also add homemade ice cream…. yes our friends are VERY Happy! 🙂
Hungry for more 4th of July recipes? Check out these from Cooking light magazine. We make the Beer butt chicken for almost EVERY summer celebration. Delicious! Enjoy 🙂
COCO LIBRE Cocktail Recipe!
Here’s my take on a fun, low calorie, coconut water cocktail for you to try this holiday weekend. Enjoy – and BE SAFE. Moderation is good…. seeing stars and stripes is NOT.


  • COCONUT water (I use Amy & Brians or ZICO, but any brand will work)
  • 1 1/2 oz light rum
  • Juice of 1/2 lime

Add rum and lime to highball glass. Fill with coconut water, stir, garnish with lime wedge & Enjoy!

Not sure how you feel about coconut water and rum? Check out some other cocktail combinations here.



How will YOU be celebrating this fourth of july? What are your favorite holiday traditions with your loved ones? Share your favorite fourth ideas, recipes, and stories by commenting below – I love hearing how you stay healthy, active, and CELEBRATE yourself! 



HAPPY FOURTH OF JULY to you ALL! Cant wait to see you this week to hear all about your fun festivities 🙂 Till then…. enjoy your fireworks and WEAR SUNSCREEN! 😉



One thought on “Fearless Fitness Weekly Update: Happy FOURTH OF JULY!

  • By erica lee - Reply

    I just made this for a BBQ Caroline! It was a hit!

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