High Heel Hangover Help. Instant Relief For Sore, Tired, Feet!

Avoid a High Heel hangover with these simple foot care exercises and fitness tips for pain relief and happier, healthier feet.

High Heel Pain Relief

High Heel Pain Relief

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*** Disclaimer: The exercises in these videos are not exclusively for women who wear High Heels. These video routines are designed to help anyone develop a regular foot, ankle, and shin strength and flexibility exercise regimen. The workout videos below can help you if you suffer from: Plantar fasciitis, Achilles tendonitis, Foot pain, calluses, bunions, foot cramps, shin splints, metarsalgia, morton’s neruoma, toe flexor tendonitis, claw toes, tight calf muscles, calf spasms, and even lower back pain. As always, please check with your doctor before starting any exercise regimen, be good to your body and honor your personal needs ***

High Heels are kind of like alcohol…. you know they aren’t that good for you… yet it doesn’t stop you from putting on a pair. For the few and the strong-willed who swear off cute shoes, major props to you. For the rest of us who are suffering in style… this post is for you. Hey the higher the heel the closer to god….. may the peace of the shoe be with you 😉

What wearing high heels does to your body

  • High heels push the center of mass in the body forward, taking the hips and spine out of alignment. Lifting your heels up to unnatural heights  throws your balance out the door, and you compensate by adjusting your back, hips, and shoulders. In the long run, bad posture will cause terrible lower back pain, leg pains, and headaches.
  • Wearing high heels may also be linked to knee osteoarthritis, a painful, degenerative joint disease characterized by the breakdown of the cartilage surrounding the knee, because when women wear heels, it puts repetitive pressure and stress on the knee joint. The thing is, it takes a while to feel the effects of knee osteoarthritis, but once you do, it’s too late to undo the damage you’ve already done.
  • High heels may make legs look longer, but as the heel height goes up, so does the pressure on the forefoot. This added pressure may cause long-term effects such as inflamed nerves and ligaments, shortened Achilles tendon and calf muscles, hammertoes, bunions, corns, ingrown toenails.
High Heel Pain Relief

High Heel Pain Relief

High Heels Hurt. Here’s what you can do about it (and no don’t throw your christian louboutin heels away just yet):

The best thing to do is to moderate how often you wear high heels. Look to wear flats, or alternate every other day between heels and comfy shoes. Wearing heels occasionally for a night out or a special event won’t do too much damage. However, if worn for a prolonged period of time, high heel shoes can have serious effects on the feet and lower legs. If you are anything like me and just not quite ready to throw in the towel on your favorite pair of stilettos, then follow the below exercise videos below for instant High Heel Hangover foot pain relief. These simple stretches and mobility exercises are designed to help heal your feet and ankles after a long day (or night) walking in High Heels. These free video routines do not require any equipment and can be done anywhere. The foot and ankle stretches can improve your joints’ mobility and prevent stiffness that can inhibit your ability to move. Stretches also help prevent pain and other related foot or lower leg problems. Done consistently, these videos will help you strengthen your feet and provide relief from the pain that comes from wearing high heels. I recommend doing these techniques multiple times a week for maximum relief.

High Heel Hangover Exercise Video. Relief for sore, tired, feet

Foot and Ankle Exercise Video Playlist. Workouts to Support Stronger, Healthier Feet and Ankles. 

10 Minute Foot Massage Exercise Video for quick, easy, foot pain relief.

This video uses the Yoga Tune Up Therapy balls to relieve tight, tense foot and ankle muscles. You can get your own set of Yoga Tune Up Balls here.

Let me know if the above videos help your tired feet feel better after wearing High Heels in the comments below. You have my permission to strut your stuff in your favorite pair of pumps. Just don’t forget to give yourself a little bit of self-love afterwards. 

In health (and heels),


Get the coaching you need to feel and be your best. Contact me at carolinejordanfitness@gmail.com Lets work together and live well.

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.

The difference between Weight Loss and Fat Loss and Why you should focus on FITNESS (not skinniness) for Long Term Health.

What is the difference between weight loss and fat loss? Here’s what you need to know about body composition and why the number on the scale isn’t the only one you should focus on.

fat loss

Looking to lose weight? Or do you want to lose fat? Here’s what you need to know about body composition and what numbers to focus on for total fitness.

A lot of us focus way too much effort on the number below our feet: Our Weight. While weight may be important in the grand scheme of things, but there is a number that is much more accurate than this at providing a measurement of health: Body Fat Percentage. These three little words can change your entire attitude towards wellness. Your Body Fat Percentage is a number that provides you with the amount of stored fatty tissue compared to the amount of lean tissue (bones, muscle, organs etc..) in/on/and around your body.  This number can be high or low; regardless if you are skinny, fat, or anywhere in between.  Just because you have dropped below 120 lbs, your Body Fat Percentage may still be above 25, which can create a lot of problems in the long term, especially if you have to cut out a lot of calories to keep yourself at what has been marketed as a ‘healthy weight’.  Even the term ‘Healthy Weight’ needs to be updated, it should always be referred to as ‘Healthy Body Fat’, which can be found as defined by below:


From the American Council on Exercise

As you can see, if you are 140lbs, and at 18% BF you are still considered healthy. This means that you may be technically heavier than what you would like, but what you ‘like’ is based on an error in education! I want you to be as educated as possible, and this means understanding why a ‘healthy Body Fat Percentage’ is so much more accurate of a goal than a ‘healthy weight’.

fat loss

The ideal body composition–the ratio of lean muscle to fatty tissue in our bodies–is low in fat and high in lean muscle. We become unhealthy when our percentage of body fat is too high because of excess fat and because of muscle loss.

Muscle naturally declines with age unless we maintain it. Loss of muscle is linked to increased risk of heart disease, diabetes, osteoporosis, obesity, and high blood pressure. Muscle is more dense than fat, an important fact to consider when stepping on the scale. If your weight loss plan includes weight-lifting or resistance training (as it should), your best incentive is to judge your progress by the fit and feel of your clothes rather than your weight. The photo below demonstrates this truth. As you can see you’re actually better off weighing more on the scale if you’re able to maintain a healthy fat mass-to lean mass ratio.  The more muscle you have in your body, the more metabolically active you are. You’re less likely to develop joint problems, osteoarthritis, heart disease, diabetes and more.

fat loss

Here are a few real reasons why you should focus on Fat Loss vs Weight Loss and aim for Fitness vs Skinniness for – health:

  1. Body Fat isn’t just on the outside, it’s on the inside too.  Visceral Fat is the tissue found inside the body, between the organs; and if it builds up it can restrict the heart from beating properly when stressed, it can prevent the lungs from fully expanding to provide oxygen, and it requires more blood which takes away from the nutrient delivery to organs that require energy to operate!  Having a Fit body means your organs are able to operate freely without being cramped for space.
  2. Restricting Calories to Lessen Body Weight will diminish the body’s ability to fight illness and disease. Having a fit body means you are fueling it properly and each of the body’s processes are operating to their maximum ability.
  3. Often working on being ‘Skinny’ requires a sever deficit of calories, and Bone Density will begin to diminish right away; which if left over time can create issues with Osteoporosis – a condition where your bones are left brittle and easily breakable, and since you aren’t able to combat illness or disease as well, your chances of a full recovery are slighted.  Having a Fit Body means your bone density will remain in the healthy zone, which will be resistant to breaks during most falls or collisions.
  4. With less lean muscle-tone, your metabolism is going to be moving much slower, and since your metabolism slows naturally as we age, each day your body will be more prone to easily put on weight, and less able to take it off.  Maintaining a fit body through exercise means the added muscle-tone provides for an increased metabolism 24/7. This also means that more of the foods you eat are used as fuel, while the extra is passed and not stored. And of course, continuing to exercise will aid in keeping your metabolism boosted so that you continue to feel younger, and look your best.
  5. With all of the above considered, you must understand that your chances of becoming Obese (which is a medical classification, not a judgmental adjective) are much higher when you only focus on being ‘skinny’; where when you work on strength training, you will continue to ward off obesity, and all the diseases associated with it.


Here are a few ways to improve your Body Fat Percentage:

  1. Get tested: Have a fitness professional test your body fat for you at your local gym or test yourself at home using this protocol.
  2. Pump it up: Research shows that muscle strength declines by 15 percent per decade after age 50, and 30 percent per decade after age 70. As expected, along with this decline in muscle mass is a five percent decrease per decade in our metabolic rate. You should adopt a well rounded exercise plan that incorporates strength training to maintain lean muscle mass and keep your metabolism running fast. Do not overdo cardiovascular exercise — it can damage the muscle fibres that you are working so hard to build and maintain. Read up on why you should lift weights to lose weight here.
  3. Protein: Protein is the building block of muscle and it is essential for repair after workouts. According to a recent study from the University of Illinois, a higher protein intake during weight loss can offset negative effects on muscle mass by maintaining more muscle relative to the amount of weight lost. Women who ate more protein lost 3.9 percent more weight and had a relative gain of 5.8 percent more thigh-muscle volume than woman who did not. Read more on Harnessing the Power of Protein.
  4. Practice stress management: Elevated levels of stress hormone (cortisol) can have a negative effect on body composition by increasing the breakdown of muscle mass and increasing the deposition of fat around the abdomen. For helpful stress reducing strategies, read my “Don’t Medicate, MEDITATE” article.
  5. A balanced diet, regular exercise routine, and positive state of mental health will help you look and feel your best. Read my Top Ten Tips for Healthy Weight here and be good to yourself!

This post is not meant to say people shouldn’t lose weight, with the obesity epidemic we do need to encourage our world to maintain a healthier weight. It’s also not meant to critique anyone’s natural body size. Small, tall, curvy, and thin we all were made with a unique design. This post is simply meant to argue that it’s not weight but your body composition that is important in assessing health and achieving wellness. It’s also meant to argue that cutting calories, excessive cardio, and ‘weekend juice cleanses’ aren’t the right solution; the right answer is a life of fitness – daily activities, a nutrition plan rich in natural & healthy food choices, proper amounts of hydration. All of these things add up quickly to provide a healthier body composition and a happier picture of wellness in the long-term. It’s like the old adage–it’s what’s on the inside that counts. And that’s what I’m all about, lasting health from the inside out 🙂

Yours in health,


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.

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fat loss


Crazy for ZICO Coconut Water! Hydrating and Energizing Free Workout Video Routine

644680_10101751047019563_1077761051_nNot to be confused with coconut milk (a concoction of coconut water and freshly grated coconut), ZICO coconut water is all-natural carbs, straight up. A clear, sweet liquid with a nutty taste, it’s found inside young, green coconuts; the sterile water is usually harvested at the nine-month point.  Devotees praise its ability to keep the body well-hydrated and it’s popularity goes WAY back in time. For more than 4,000 years, coconut water has been revered as a natural source of nutrition, wellness, beauty and hydration. Now modern science has validated its effectiveness, especially as a natural sports drink.

That’s because ZICO coconut water is an isotonic beverage; which means that its salt concentration matches that of the human body, thus enabling fluid and mineral replacement after physical activity.  In fact, because it’s so chemically analagous to human plasma, in times of famine and war, coconut water has been used as an intravenous fluid and saved many lives. It’s the only natural substance that can be safely injected into the human blood stream, which explains why Chief of the Food and Agriculture Organization’s Agricultural Industries Morton Satin calls coconut water, “the fluid of life.”

A recent scientific study conducted at the medical school of a major university in Malaysia demonstrated that coconut water is as effective as sports drinks (carbohydrate‐electrolyte beverages) as a rehydrator, without the added sugar, additives, artificial flavorings and chemical colorings commonly found in those beverages (have you LOOKED at the ingredients in some of those “sports drinks”?).   Coconut water is all natural and nature’s most highly concentrated source of electrolytes. Drink ZICO coconut water over it’s neon colored competitor and you are “naturally powered”.

The other nutritional benefits of ZICO coconut water are just as delicious:

  • It has more potassium per equivalent serving than a banana.
  • It is lower in calories than any popularly consumed fruit juice including grapefruit juice
(76 per eight ounce serving), and has 10% of the sodium found in tomato juice.
  • Coconut water, unlike other tropical juices, is alkaline so it doesn’t upset the stomach.
  • It is low in natural sugars, containing about half of that found in orange juice and less than a third of grape and pineapple juices.
  • Coconut water  also has potent antibacterial and antifungal qualities due to its high lauric acid content. This tropical treat is known to boost metabolism and revitalize skin, hair, and immunity.

I love drinking ZICO coconut water au-natural, but when I feel like getting creative I blend up the recipe below:

Caroline’s Pink Coconut Water Frosty:
11 ounces ZICO coconut water
1/3 cup frozen peaches
1/2 cup frozen strawberries
1/2 cup ice (coconut water ice cubes)
1 Tbsp lemon juice
Tip: for an extra creamy  (not as frosty) coconut water frosty, add in 1/2 frozen banana. For more frosty, add in more ice. Blend. Pour. Serve!

Bottom line: For flavor, potassium, and hydration, coconut water is a healthful choice.  Good nutrition, fitness, and a positive mindset give you the Oomph to live your best life. In supplement to a balanced diet, ZICO coconut water is all natural hydration that fuels health from the inside out and will provide you with hydration that gives you natural power!


How do you make ZICO coconut water even better? Combine it with an energy boosting  workout session. Lucky for you, I created two fitness videos that target every inch of your body using ZICO coconut water. The two videos work to build lean muscle and boost your metabolism, while also improving your core strength and cardiovascular fitness. These free workout routines can be done anywhere, they are perfect for home or traveling workouts. The moves are highly effective, making time for these quick routines will give your fitness, energy, and health a boost! Work through the videos once through for a quick total body workout, or repeat the series 2-3 times for a longer sweat session. Leave me a comment below when you have tried the fitness videos and let me know how you did! Follow your workout with a cold bottle of ZICO coconut water for a healthier, happier YOU!

10 minute ZICO coconut water Total Body Workout.


6 minute ZICO coconut water Total Body Core.

Do YOU drink coconut water? Have you noticed any health benefits since adding it to your diet? CHEERS to you and enjoy your ZICO!


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Don’t Medicate, MEDITATE! All Natural Ways To Ease Stress


Over forty million Americans suffer from some form of anxiety according to the National Institute of Mental Health. And it’s true: stress is everywhere. It dogs us at work. It plagues us at home. It travels with us on the road. It shares our relationships. It even sleeps with us. Symptoms of stress include, but are not limited to, rapid heart beat, cold and clammy hands, dizziness, shortness of breath, muscle tension, jumpiness, gastrointestinal discomfort, feeling on edge, fatigue, and feelings of fear or dread.

The more I study stress, the more sensitive I become to how pervasive it really is. With stacks of evidence to support it, researchers have found that the consequences of stress in the U.S. have become very real. According to the latest estimates, experts tell us that 80% of all disease may actually be stress-related. 80% is a very big number, especially in a country where more than $2 trillion is spent on health care services. When it comes to who stays healthy and who gets sick, stress may very well be the #1 factor.

Unfortunately the solution to stress doesnt come in a quick fix and a “60 Second Stress Buster” or stress ball won’t help us cope long term. Our solutions need to be more realistic and focus on lifestyle changes to have a real impact. The first step is identifying what triggers your anxiety in order to develop strategies to control it. This means ruling out behavioral factors that may be impacting your level of stress. Behavioral factors include such things as exposing yourself to too much news, excessive caffeine consumption, poor nutrition, drugs, and alcohol. Below I’ve listed a few elements within your control that may adversely affect your stress level. If you struggle with anxiety, becoming mindful of the following potential contributors may be a good place to start.

Common Stress Triggers you CAN control:

Caffeine: Caffeine is a stimulant that can trigger an anxiety attack. It is also extremely acidic, which leads to inflammation (bad for overall health) and a diuretic (contributes to dehydration). Be mindful of your consumption of caffeine; cut back if you need to and moderate your intake.
Alcohol: Along with caffeine, alcohol is acidic and dehydrating. Drinking can also overwork your liver and may interfere with your body’s ability to properly use oxygen, which can make you more sensitive to stress. Also, alcohol masks the symptoms of stress and is a form of self-medication that ultimately exacerbates the problem.
Dehydration: As mentioned above, alcohol and caffeine lead to dehydration, as do processed, sugary foods and a general lack of sufficient H20. Dehydration interferes with proper brain and body functioning, which can be a trigger for anxiety and depression. Aim to consume half of your body weight in ounces of water per day. Click here for my tips on hydrating properly.
Sleep Deprivation: Lack of sleep can make you more vulnerable to stress by making you edgy, unfocused, and hormonally imbalanced. Seven to eight hours of sleep a night is recommended for your body to renew, restore, and replenish. Make sleep a priority and work towards getting 7-8 hours nightly.

Along with resolving any of the above lifestyle factors, here are some ideas for effective natural methods to ease and prevent stress. Talk to your doctor before starting any exercise or natural supplement regimen.


Don’t Medicate, Meditate! All Natural Ways To Ease Stress:

Aim to do any sort of physical activity for a minimum of thirty minutes a day. It does not have to be thirty solid minutes, just MOVE your body. Take the stairs and walk whenever you can. Do some crunches and pushups while watching television. If you are not sure what to do, don’t stress about it! Whatever you enjoy doing that ups your heart rate is perfect. Exercise helps flush toxins and lowers anxiety and depression-provoking chemicals and hormones while it increases feel-good hormones. It also fosters deeper sleep an important piece in managing stress well. If you are short on time and looking for quick, stress relieving guided workout routines, check out my YouTube Channel.

Meditation and Yoga.
Studies show meditation actually changes the brain. Brain scans of regular meditators show increased activity in the left prefrontal cortex (area of brain associated with joy and equanimity). Meditating also creates silence and stillness, increasing mental focus and the ability to stay in the present moment. Meditation can be something as simple as sitting still for several minutes and focusing on your breathing while clearing your mind or as complex as guided meditation with music and chanting.Yoga is a perfect hybrid, giving you physical activity AND meditation. Want to get your “OM” on but don’t know where to start? Here are some guides to help you:

Watch Your Thoughts. Much of what we say to ourselves when experiencing stress in fact causes us to feel more anxious. Instead, use calming self talk. Work on practicing empowering, stress relieving phrases such as:

“This will pass.”
“I will get through this.”
“I am safe.”
“I am calm.”
“I am relaxed”

Find an affirmation, mantra or phrase that feels right to you and repeat it to drown out negative self talk when feeling stressed.

Set Boundaries. If you really want to alleviate stress, you have to set healthy boundaries. It’s important in every area of your life, but I find it is most crucial to set boundaries with technology. Lets get real – our world is addicted to the cell phone and email. There’s a reason the nickname the Blackberry has become the “Crackberry,”. Don’t get me wrong, technology’s great but it’s supposed to serve us; we’re not supposed to be slaves to it. We must learn to unplug from these things and plug back into our LIVES in order to truly thrive. To eliminate stress and increase life satisfaction, make it a priority to set boundaries when it comes to technology. You could make a goal to shut down email at a specific time per night or resolve not to bring your iphone to the dinner table to actually experience your meal without distraction. There are many different ways to set healthy boundaries with technology, personalize a few that work for you and stick to them!

 . Inhaling essential oils can alter brain activity. Seek out scents that induce calm, such as lavender, jasmine, rose, and sandalwood. Use scent as a part of a calming ritual like a warm bath with lavender oil before bed with a cup of chamomile tea. You can also carry a small bottle with you to use while taking breathing breaks throughout your day.

Drink UP. As mentioned above, dehydration interferes with proper brain and body functioning, which can be a trigger for anxiety and depression. Aim to consume half of your body weight in ounces of water per day. Foods high in water content also count—so feel free to load up on the fruits and veggies. Increasing water intake flushes toxins and other depression contributing elements from your system at a faster rate and keeps your brain, digestive, and circulatory systems in their prime.

Breathe. Release. Repeat.
 Deep breathing slows the body’s rhythms and restores calm. This is a super effective and completely free way of ritualizing relaxation and being present. Schedule your cell phone to vibrate every three or four hours to signal time for a breathing break. Sit tall with both feet on the ground and take five deep, relaxing breaths. Work to breathe in deeply through your nose and exhale out of your mouth with a sigh. On each exhalation, visualize any tension or fatigue leaving your body and allow your muscles to relax. Repeat as long as needed to de-stress.

Practice the STOP Technique. The final technique for managing stress that I often recommend is the STOP technique. The STOP technique is a simple strategy to help you pause and get centered. The four letters stand for the following:

S = Stop
T = Take Three Deep Breaths
O = Observe the feelings that are going on in your body
P = Move forward and practice gratitude and compassion for yourself and others

I’m a big fan of the concept of pausing to check in with your breathing and state of being. By simply taking a moment to do this, you can move forward from a calm, centered place instead of a reactive one. I also strongly believe that no matter what, acting from a place of gratitude and compassion can help you overcome obstacles. Next time you are in a situation and feeling stressed take a few seconds to use the STOP technique and let me know if it helps!

What’s most notable about all of the recommendations above is that each of these techniques takes practice and not much can be done in the short term. It is the truth, if you really want to manage stress in your life, you have to take a daily approach to it and practice these techniques routinely. In order to create positive change in our lives we must take the suggestions above into action.  In doing so, you’ll master the art and science of handling stress and live a life that feels as good as a nice deep breath.

Which of the above techniques will you be taking action on this week? Leave a comment below with one way you’ll be proactively caring for your mental health. I know Ill be working on the art of meditation in a lavender bubble bath!

Yours in health,

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