Sesamoid Injury Recovery Update October 2017

Read and watch this Sesamoid Injury Recovery Update and get helpful Suggestions for Healing Your Foot, your fitness, and yourself.  Make sure you also read: Helpful Tips For Healing Sesamoid Injuries. Here’s What Worked For Me.

Sesamoid Injury

Sesamoid Injury

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Hurt Foot Fitness Program

Strong Body Program

Hurt Foot Workout Videos

Hello Friends,

As you may already know, in July of 2016, I got a serious Sesamoid injury and now I am in the process of healing.

It’s been a long recovery journey and I get questions about my foot every day. I thought this would be a good time to send you an injury report update and how this has positively transformed my business, my fitness, and my life.

As a quick disclaimer: this is 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.

WATCH: Sesamoid Injury Update October 2017

If this post serves you in your healing journey, please consider donating to support this work.

Sesamoid What?!

Many people have never heard of the Sesamoid. I get confused faces more often than not,  “What the heck are sesamoids?” they ask. That is one of the most challenging parts about the Sesamoid injury, people just WONT GET IT. It takes forever to heal and the process is slow.  Since Sesamoid injures are so rare, I thought it would be helpful to explain it to you.

A sesamoid is a bone embedded in a tendon. 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).  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. I broke the Sesamoid bone and am still healing the tendon.

The Long 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 one day, at age 31, 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 actually making it worse.

Sad but true, most doctors, fitness professionals, and physical therapists don’t know about Sesamoids, so they mis-treat patients and the cycle of pain continues. I did all the wrong things for the second half of 2016 thinking I was on the right track to healing. It wasn’t until 8 months into the injury I found a doctor that really understood Sesamoid Injuries, Dr. Arlene Hoffman: http://afhoffman.com/. 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. From there, I started working with a Physical Therapist at San Francisco Crossfit, who knew how to help people heal from Sesamoid Injuries, Sean McBride at San Francisco crossfit: http://sanfranciscocrossfit.com/staff/sean-mcbride/ . These two magical people have the knowledge and expertise that has allowed me to make progress in healing.

It depends on what your specific Sesamoid injury is, but often treatment includes:

  1. Offloading the bone to get it to heal (6-8 weeks)
  2. Wearing custom orthotics and stiff shoes. Avoiding any positions that aggravate the big toe tendon (being barefoot, high heels, calf raises, planks, jumping, bending the big toe back/ bending the foot).
  3. Gradually re-loading the big toe tendon to get it to absorb force and movement (1-4 years) . Taking it slowly and adding back in movements (like lunges) in moderation to build the big toe tendon to adapt.
  4. If you do all the right things (and listen to your body!!), the threshold for what you can do with the toe and tendon builds as you continue to heal. You are able to become more active with minimal pain. Your foot gets sore sometimes when you adapt to new movements or add back in more activity. Just like a muscle learning to be used again. So you learn to balance building back up strength and giving the foot rest to recover and adapt. I carefully schedule each week to make sure to moderate my activity to make progress. If I know I have a day where I will be on my feet a lot, I schedule the days before and after to rest more or do workouts like swimming to balance everything out. I use my Fitbit to track steps and make sure to  

Here’s what I did to stay active while in the process of healing my sesamoid. Again, this is based off my personal experience and NOT medical advice:

  1. Offload completely. Swim (no walls), hurt foot fitness videos, floor barre, hurt foot pilates. I filmed a LOT of content for my Youtubers!
  2. Start to reload the body without bending the foot. Seated spinning (in hard soled cycling cleats), strength training (squats, bulgarian lunges, hip bridges, core work, upper body work – you can use my Hurt Foot Fitness program for ideas on lots of exercises), and pilates mat.
  3. Gradually re-load the foot. Seated spinning, progressive strength training (slowly building back in exercises like planks, pushups, burpees – all only a FEW reps and carefully), crossfit / skill based movement classes, rowing machine, elliptical machine, wallballs, kettlebells, watt bike, pilates mat.

The good news is, bones heal within 6-8 weeks. The hard part is, tendons take a really really long time. Now that the bone is back to normal, giving the tendon the space to heal requires patience, persistence, and heart. The Sesamoid tendon is a funny one – it needs the right kind of movement to feel better. No movement hurts. Too much movement hurts. But the right types of movement in the right doses makes it feel great. My foot loves the rowing machine (I can’t explain this!), the bike, and squats. It loves it when I load my posterior chain (hamstrings, butt, and back!). It hates it when I walk too far or am barefoot (how crazy is that)? But slowly and surely its beginning to adapt to more movements. Every week my threshold to do more grows greater. I have come so far and I can do SO much today, including BURPEES, and it means so much to experience healing.

Blessings From my Sesamoid Injury

I always say, bless your challenges because it’s because of them you discover your strengths. There have been so many blessings that have come out of my Sesamoid Injury. Here are a few of them:

    • Sesamoid around the world. I have been practically the ONLY Sesamoid injury who has shared my experience on the internet – so now I have connected with Sesamoid folks ALL over the world and used my experience to help them in their healing journey. I’ve gotten emails from people in Sweden, Dubai, South East Asia…. the list goes on. Neat to have this connection with Sesamoid friends all over the globe.
    • Hurt Foot Fitness Program. I have the largest “Hurt Foot Fitness” community on Youtube and am helping people manage the mental and physical challenges of injury.  Lots of injured runners and fit folks doing my videos, if you ever have a friend who needs to move with a foot injury, send them here.  
    • I have taken this physical down time to create MORE products that support my business. I launched Strong Body Beautiful , a 6 week strength and lifestyle program for women. It’s a comprehensive fitness guide that helps teach women HOW to strength train and build a balanced fitness routine. I am really proud of the program, the education, the balanced body (and body positive!) message it’s sending. The women currently in the program have had positive reviews and are experiencing new ways to challenge their bodies, minds, and themselves. Programs like Strong Body Beautiful PREVENT injuries from overtraining, muscular imbalances, or repetitive stress. It’s designed to follow a moderate rate of progression and challenge you in a healthy way so that you see results (not burnout or injuries!). In fact, many of my recovering Hurt Foot Fitness friends on Youtube have enrolled in the program and have been using it to build back their strength and body balance. Now I can help Hurt Foot Fitness people safely transition out of injury towards having a BALANCED body and fitness routine. When you are ready to join us in living a strong life, enroll here.
    • I’ve been hosting more corporate wellness events and working to support company health initiatives. Getting sick from stress should not be an expected side effect life and I work with companies to prevent burnout, improve performance, and allow employees to thrive.
    • I discovered the JOY and power of Crossfit. I actually fell into crossfit by accident. My physical therapist Sean works out of a crossfit gym and teaches a crossfit class. One day I showed up for our PT appointment at the wrong time and he invited me to take his class instead. I was scared that it would hurt my Sesamoid, but I was able to complete the class with modifications and felt amazing afterwards. From that moment on I was hooked. I am blessed in that I get to train at the best Crossfit facility in the world with Dr. Kelly Starrett. I am able to participate in crossfit classes (with modifications, ie: rowing machine instead of running, watt bike instead of jump rope, etc). What I love about Crossfit is that every workout is different, uniquely challenging, and highly effective. The workouts are completely scalable, which means that a new participant and a veteran can complete the same workout with changes in load and intensity. It’s diverse fitness programming aims to improve your capacity in all ways: cardio-respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. The result is comprehensive physical fitness and restored vitality. You become a well rounded athlete who can move well, perform well, and excel in the world. I now take 1-2 crossfit classes per week and am convinced it is helping me heal my body.
    • In the best shape of my life. Since letting go of what I call “repetitive stress” cardio, I am in the best physical shape of my life. I haven’t run in almost 2 years and my body actually loves me for it.  A fear of weight gain seems to be what holds most people worry about when injured. But as counterintuitive as it may seem, I actually ended up losing weight and leaning out, despite not making any huge changes to my diet. Before I stopped running, I was working out regularly and eating clean, but in spite of my best efforts, I was slowly putting on weight that was not muscle. This is all speculation, but I think what wound up happening was that the physical stress from exercise just ended up being too much for my body, exhausting my adrenal system, screwing with my hormones, and causing my my body to hold on to fat. Not good. When I stopped doing so much cardio for more strength training and REST, my body fat went down, lean muscle mass increased, and my muscles became balanced (I have hamstrings and glutes now…. what?!). This is not to say running is bad, I think running is a great way to stay active and move your body. It’s just to say that for me, the repetitive stress of running was causing my body to go into overtraining mode, hold onto fat, and prevent me from feeling good or seeing results.

The best part about this injury? It has elevated my work to new heights and expanded my coaching skills. I am more committed than ever to provide exceptional work that helps people transform their lives. We all face injuries, illnesses, and challenges – now that I’ve had this experience I am even more skilled at helping people everywhere overcome these inevitable life obstacles and finding ways to be active, positive, and live to be their best.

These are all positive life and career changes. They have served in my personal growth and in my purpose of helping people everywhere stay positive and active no matter what challenges they face.

These are all positive life and career changes. They have served in my personal growth and in my purpose of helping people everywhere stay positive and active no matter what challenges they face.

What does this mean for my business goals moving forward? I believe it’s my purpose to be a healer, a coach, a teacher, and a positive force for preventative health. I am here to do my best for you and for our world. I can’t jump around like a bunny rabbit or wear high heels (yet!)…. but I am passionate, driven, filled with purpose, and more ready than ever to serve. I believe in my work and I am here to help you live a life that feels good.

Long story and I sincerely appreciate you reading. I felt it important to write this to you. For you to know that I am committed to to you and to our work together. Thank you for letting me share my story.Have you faced an injury? What positive changes or blessings has it brought you? Please feel free to ask me any questions or let me know your needs in the comments below.

I am grateful for you for being a part of my community. I look forward to sharing an incredible wellness event or BURPEE with you soon.

Love and squats,

Caroline

Want more information on healing Sesamoid Injuries? Check out this Sesamoid Injury Playlist:

 

Pumpkin Spice Protein Smoothie Recipe. Low Sugar & Packed With Flavor.

Satisfy your Pumpkin spice latte craving with this Pumpkin Spice protein smoothie, a low sugar plant based recipe with over 20g of quality protein. 

Pumpkin Spice

Pumpkin Spice

I am a wellness coach and an advocate for BALANCE. I believe in living fully and savoring all the joys life brings. I don’t believe in deprivation diets, quick fixes, extremes, or “surviving” through life with strict regulations. Depriving yourself to an extreme isn’t sustainable long-term and neither is indulging 24-7. When you don’t let yourself enjoy the things you love, you end up craving them more.

Sometimes all you need is a little coaching on different ways you can remix your diet choices to have them help you in your fitness goals. That’s where this Pumpkin Spice protein smoothie comes in. It allows you to satisfy your fall Pumpkin cravings without sabotaging your efforts to maintain a healthy diet. By indulging wisely and treating your taste buds, it actually makes it easier to stay on track and find balance.

A real Pumpkin Spice latte is over 49 grams of sugar, which is a recipe for an energy crash and burn. This low sugar alternative is packed full of healthy fats, nutrient-rich carbs, and protein which make it a nourishing meal or snack for lasting energy results. 

Pumpkin is an excellent source of beta-carotene, vitamin C, folic acid, potassium, and fiber. The carotenes (a.k.a. the flavonoids responsible for pumpkin’s orange glow) lend a protective effect against cancers and consuming pumpkin has also been shown to be effective at preventing developing type 2 diabetes. Vitamin C aids in iron absorption and is necessary to repair and regenerate our tissues. It helps neutralize free radicals and the effects of nitrates often found in processed foods. Vitamin C boosts immunity and can less the miserable effects of a cold. Pumpkin’s high fiber helps you feel full longer, which is a great aid in weight loss. And it’s low glycemic properties also help to keep your body in fat-burning mode—not fat-storing mode. A pumpkin-protein smoothie can be the perfect post-workout recovery food or power packed breakfast choice. 

Power up your blender and energize yourself with this healthy Pumpkin Spice protein smoothie. Notice what happens in your life when you make the choice to feel good.

Pumpkin Spice Protein Smoothie.

Satisfy your PSL craving with this healthy Pumpkin Spice Protein smoothie. Tastes like dessert AND helps fuel your health?! Sign me up for a glass. 

Ingredients

Preparation

  1. Add all ingredients to blender, blend until smooth and enjoy! Tip: Freeze extra pumpkin puree in mounds on wax paper ahead of time, then place in bags and store in the freezer for pumpkin pie smoothies all year long.
Nutrition Information
Serving size: 1 cup Calories: 341.9 Fat: 8.1g Saturated fat: .1g Unsaturated fat: 2.6g Carbohydrates: 51.1g Sugar: 18.6g Sodium: 363.4mg Fiber: 16.6g Protein: 20g
 
Pumpkin Protein

Pumpkin Protein

BONUS Pumpkin Spice recipe (because you can never get enough pumpkin)
Pumpkin Spice Shake Recipe
Ingredients:

Directions: Blend. Drink. Be happy.

For more healthy and quick smoothie recipes, check out these posts:

I hope these recipes showed you that eating well and delicious CAN be in the same sentence! Next time you are craving Pumpkin Spice, skip the Starbucks and give these smoothies a chance. The protein will give you more energy that any sugar filled coffee beverage ever good. Be kind to your body and it will be kind to you. I promise. 

Hungry for more? In my Strong Body Beautiful program, I will guide you in finding a diet that nourishes your body, satisfies your taste buds, and helps you reach the performance and aesthetic goals you desire.  You’ll learn how to overcome obstacles to healthy eating, how to master moderation, and how to discover an eating style that works for you. Your diet doesn’t have to be miserable to work. You don’t have to go to extremes to be a success. You CAN find a way of eating that you enjoy and that fuels your life.

Ready start? Enroll here. 

Leave me a comment below if you try this pumpkin spice protein smoothie!If you love pumpkin spice you need this in your life. Happy fall y’all. Be good to yourself. 

Cheers to your health,

Caroline

Other Things To Check Out:

Add These Berries To Your Diet Routine

Does your diet include berries? Here are a few of the health benefits of eating berries and a few great reasons to add them into your eating routine.

Plant-based diets are all the rage lately, and with good reason. More and more people are realizing the health benefits of going vegan, or close to it. The curious thing however is that menu and diet recommendations for this sort of lifestyle tend to focus almost exclusively on vegetables and veggie-related preparations. Fruits can also be very useful to employ, and berries in particular can add some exceptionally healthy nutrients to your diet. Here are a few berries that are easy to include in popular dishes, and which are packed with healthy elements.

Blueberries

In some respects, blueberries are the most lovable berries, and some of the fruits we associate most easily with treats and comfort. Oddly enough, this is probably largely thanks to their role in pop culture over many decades. From the popular rock song “Blueberry Hill,” to a little girl being turned into a giant rolling blueberry in Charlie And The Chocolate Factory, there’s just something about this particular berry that appeals to creative types. Songs and storybooks aside though, blueberries ought to be taken seriously as legitimate “superfoods” perfect for anyone concerned with health and wellness.

It’s almost hard to discuss the benefits of blueberries in detail, because there are just so many. The main thing that sets them apart, however, is a flavonoid called anthocyanin, which is what’s behind those antioxidants you may have heard about with regard to this fruit. The high anthocyanin content is related to resistance of heart disease, diabetes, and weight gain, and can also help with more surface-oriented health like good skin and hair. Blueberries also contain calcium, magnesium, potassium, and numerous vitamins, which altogether help people to maintain strong bones and low blood pressure.

Strawberries

Like blueberries, strawberries are often associated with a sense of fun that has little to do with one’s diet. They, too, are popular in stories and songs, and have also developed a place in popular gaming over the years. Indeed, an entire slot arcade game online exists to give players the chance to smash digital fruits including pears, lemons, oranges and strawberries, and turn them into jams. And believe it or not, this slot reel isn’t even the only strawberry video game you can find! There are several, oddly enough.

But, also like blueberries, strawberries deserve to be taken a little bit more seriously when you’re working on a diet plan to go with your wellness routine. These berries too contain helpful quantities of anthocyanin, and are also known for another flavonoid, quercetin. Quercetin is thought to lower cholesterol, and reduce the risk of a nasty cardiovascular condition that results in hardened arteries around the heart. Beyond this flavonoid, strawberries also contain polyphenol, fiber, and potassium, all of which go further to help with heart health in numerous ways. It’s simply one of the best natural foods you can eat for your heart.

Blackberries

Let’s end the list with a popular favorite – a sweet, juicy fruit that isn’t quite as common as blueberries or strawberries, but which may actually be the most versatile of the bunch. Indeed, we tend to hear about blackberries being used in all kinds of ways that make them seem more like a syrup or flavoring than a fruit. For the fall, for instance, canners take full advantage of berry harvests to come up with all kinds of interesting things. I recently saw an article on blackberry barbecue sauce, which is about as good an illustration of the point as you could imagine!

Purely on their own, however, blackberries aren’t just sweet – they, too, are packed with healthy features. Some of those features overlap with other berries, but blackberries are also known for some of the higher vitamin C content outside of citrus fruits (which is good for the immune system and for bone health). Blackberries are also high in fiber content, which is generally good for weight management, and can even support better brain health thanks to high content of specific antioxidants.

These three berries are extraordinarily healthy, very popular, and ultimately very easy to work into your day-to-day meal plan. All three of them can be excellent in cereal or on salads, for instance. They can enhance vegetable smoothies with water bases, or feature as main ingredients in sweeter fruit smoothies, perhaps with yogurt or almond milk bases. For this reason, you should always keep them on hand – you’ll be healthier for it.

What are your favorite ways to use berries in your diet? Do you eat them as a snack or use them in recipes? Let me know below in the comments.

Heres to you and your health,

Caroline

You’re Invited: Cloud 9 Birthday Benefit Bash 9/30/2017 at the Clift Hotel in San Francisco.

Hi my friend,

On September 27th I am 32 and I would love nothing more than to CELEBRATE another year of life with you. Please join me for Saturday September 30th for my annual Cloud9 themed Birthday Benefit Bash! This year I am excited to co-host the event at the classy Clift Hotel in SF. They have reserved the all of the event space for us and everything is lining up to be a one of a kind birthday benefit bash.  It’s a crew of some of my favorite “Good People”

We’ve got DJs, Stiltwalkers, ‘Interactive/Walking’ Fashion Show by Virginie Suos, Entertainers, Photographers, & more! A heavenly night out in your best Blue and White “Cloud 9” attire.

The proceeds from the party will benefit the following valuable causes:
* Hurricane Irma relief efforts

* ArtPoint (A group of young professionals that supports the Fine Arts Museums of San Francisco—the de Young and the Legion of Honor—by hosting a year-round program of social and educational events, including exhibition-related lectures, gallery parties, and an annual gala)

* Charlie’s Acres (Farm animal sanctuary in Sonoma. Team recently flew to Austin & helped with animal rescue relief efforts from hurricane harvey, bringing back 70 cats and dogs for shelters here!)

RSVP and invite your friends on facebook here

Get your ticket and get ready to celebrate here.

Come make some memories and celebrate life with me dancing up a storm at the Clift Hotel in SF on 9/30. No stretchy pants or burpees required! Let’s get fancy and have fun for a good cause. Thanks for being a part of my community and my heart – I cant wait to make 32 a great year with you.

Caroline

Other Things To Check Out:

STRONG BODY Stomach Series! 15 Minute Total Core Workout Video Routine.

Get a stronger Stomach with this 15 minute total core workout routine. Exercises to sculpt your abs and boost your performance.

strong body stomach workout

strong body stomach workout

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6-Weeks to STRONG BODY program

Hi Friends!

How’s your body feeling today? Up for a little Stomach workout with me? Press play on my new 15 minute core video routine! These total body moves will sculpt your abs, boost your performance, and increase your energy. There’s no equipment required, just you, your mat, and a positive attitude. All of these exercises are workout moves you’ll find in my new 6-week Strong Body Beautiful program. This program will help you get fit AND see lasting results.  You’ll get 6 weeks of dynamic workouts designed to burn fat and build lean muscle mass in your tummy, legs, arms, and booty. I’ll guide you with a detailed daily schedule for strength, cardio, flexibility training, and rest workouts to optimize results. With Strong Body Beautiful you will sculpt and shape your entire body, ignite your metabolism (to burn more calories 24-7), lose fat, build defined muscles, have better posture, and SO much more. If you like this Stomach workout, you’ll love my 6 week Strong Body program. Learn more about the program and when you are ready to get fit to feel your best, I’d love to be your coach. ENROLL HERE. 

Tighten your ponytail and press play to strengthen your stomach now. Ready to go? Have fun with this Strong Body Stomach workout! I am cheering for you.

STRONG BODY Stomach Series! 15 Minute Total Core Workout.

As ALWAYS, please check with your doctor before starting this or any exercise routine. Honor your body, move mindfully, and do what YOU need to do to live a strong life.

I want to hear from you: did you try this video?! How did it make your body feel? Let me know in the comments below. Keep up the great work and thanks for being a part of my positive community. Together we are better and help eachother live a strong life.

Love,

Caroline

Other Things To Check Out: 

Take A Video Tour of Nourish Cafe in San Francisco and Their Delicious Plant Based Menu

Im getting excited for my upcoming STRONG WOMEN SOCIAL HOUR  September 14th from 5-7pm at Nourish Cafe in San Francisco. This FREE event is to celebrate the launch of my new 6-Weeks to STRONG BODY program. Take a video tour of Nourish cafe with me and learn more about their delicious plant based menu.

Nourish Cafe

Nourish Cafe

NOURISH CAFE San Francisco

Nourish Cafe opened in 2015 and is owned by Sarah Bacon and Brighton Miller. Head Chef Brighton Miller is a professionally trained natural chef. Bacon is an entrepreneur and General Manager at Nourish, focused on the business and operations of the cafe. Both are passionate about eating healthy and sharing that with customers.

Nourish Cafe features a plant-based menu offering large salads, fresh juices and smoothies, sandwiches, healthy baked goods, delicious desserts, soups, and much more. The menu is organic and made from scratch with whole, fresh foods and ingredients that are sourced from local farms and purveyors.

Nourish Cafe’s philosophy is simple – eat clean and eat whole, and strive for great taste and flavors. We only use natural sweeteners like maple syrup and coconut, along with natural alternatives like flax and hemp seed oils, as well as whole grains and nuts.

Take a video tour of Nourish Cafe in San Francisco and enjoy a Blue Matcha latte with me below.

I hope to see you 9/14/2017 at Nourish Cafe for a healthy, uplifting evening celebrating strong women coming together to live a healthy lifestyle. More details on this fun free event here. 

Thank you for hosting us Nourish Cafe! I am looking forward to sharing a post Strong Body Beautiful workout Nourish bowl or Blue Matcha latte with you soon.

Love and Squats,

Caroline

Read more about my Strong Body Beautiful course here and JOIN us in living a strong, balanced, positive lifestyle. 

Other Things To Check Out:

How To Massage Your Shins, Calves, and Ankles.

Do you have pain in your shins, calves, ankles, or feet? Learn how to massage your shins, calves, ankles, and lower leg with this Shin and Calf massage video routine.

Shin Massage

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6-Weeks to STRONG BODY program

To do this video you will need:

Do you have pain in your shins, calves, ankles, or feet? Learn how to massage your shins, calves, ankles, and lower leg in this video. I will guide you through simple self massage sequence you can do to relieve tight muscles, tension, and pain in your shins, calves, and lower leg. Taking a few minutes to massage the muscles in your shins and calves can be powerful in helping you move better and feel better in your body. Self massage exercises like the ones performed in this video can help you prevent injury or recover from injury.

As always: please check with your doctor or physical therapist before starting this or any exercise routine. This video is not intended to prescribe or diagnose medical advice. Listen to your body and honor what you need to do to feel your best.

How To Massage Your Shin, Calves, and Ankles Video Routine

Read these other links for more help with your shins, calves, and feet:

Help for shin splints

Help for tight calves

More ankle and foot videos to help you live pain free

Leave me a comment below and let me know how you feel when you try this video! If you liked this video, please LIKE it and share it with your friends on facebook, twitter, youtube, and email. Thanks for your support and for joining the healthy, happy, community online.

Love and happy feet,
Caroline

http://carolinejordanfitness.com

 

Have FAITH, Healing HAPPENS.

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HURT FOOT FITNESS PROGRAM

6-Weeks to STRONG BODY program

Coaching for HEALING Playlist

Need a little positive support and encouragement while you heal an injury? Watch this video and get some light! Join me live in San Francisco at the beautiful Grace Cathedral for some coaching and guidance on how to stay strong while you heal an injury. I want to send you this important reminder: HAVE FAITH, healing happens and YOU can experience it too. Leave me a comment below and let me know if this video serves you. Here to support you through all of life’s ups and downs. Stay strong and stay positive. I am sending love to you friends.

Caroline

Have FAITH, Healing Happens

 

How To Be More (Not Less).

Tired of being told to eat less, weigh less, and BE LESS in your life? Here’s why it’s time to choose to be more and stop looking for ways to be less.

more not less

It seems that everywhere you turn there’s a message telling you to shrink.

“Lose 5 pounds in 5 days!”

Slim your thighs with three easy exercises!”

“Simple strategies to eat fewer calories!”

These headlines are hard to miss, constantly telling us to eat less, be less, to minimize ourselves. I don’t know about you, but I’m sick of it. The never ending cycle of trying to eat less and weigh less is mentally exhausting. Not only that, but if you fail to eat less or weigh less, you end up experiencing shame and feeling like a failure, so then you move on to the next tip and hope that it’ll work. Going day after day constantly striving for “less” is exhausting, frustrating, and definitely not fun. That’s why it’s time to choose to be MORE, and stop looking for ways to be less in your body, your fitness, and your life.

(Note: There’s nothing wrong with trying to change the shape and appearance of your body. There is nothing wrong with challenging yourself to live healthier and increase your fitness. I’m simply proposing that there’s a better way to achieve these things. We can choose to be more.)

How to BE MORE (not less)

Whether you want to improve your fitness, enhance your health, or you just want to feel more confident in and out of your clothes, choosing to be MORE will get you there, and here are a few ways to do so:

Stop dieting. Stop looking for tips to constantly eat less and less.

Believe it or not, “dieting” is not mandatory for losing fat and improving your health. You don’t have to follow a crazy cleanse or detox or even avoid certain foods or food groups.

There is no diet out there that can teach you what YOU need to feel your best in your life. Stop trying to fit a diet plan or finding ways to trick yourself into eating less. Take the time to learn the basics of nutrition that ultimately turn into effortless, lifestyle habits. You are smart enough, capable enough, and skilled enough to create and follow a way of eating that fits for you and for your life. Food is meant to be enjoyed, and nutrition is not complicated.

Let’s choose instead to eat more of the things that make us feel good and give us energy.

The Strong Body Beautiful program gives you resources, knowledge, and tools to help you find a way of eating that fits for you and for your life. Course topics include mindful eating, nourishing your body with real food, listening to your body, and creating healthy eating habits that last. 

Complain less, appreciate MORE.

Choose to focus on what you have, not on what you haven’t. When you appreciate what you have, what you have appreciates in value. And happiness begins to arrive the moment you stop complaining about all the things you aren’t and start appreciating all the things you are. **MIC DROP**

Focus on GROWING into MORE. 

Instead of looking for ways to constantly eat less and weigh less, let’s focus on building up and growing. For example:

  • INCREASE your self-confidence
  • Add MORE weight to the barbell
  • BOOST your physical (and mental!) strength
  • BUILD a better body-image
  • INCREASE your stamina and energy levels
  • ENHANCE your overall life

Work on growing yourself in all areas of your life and your health will benefit. The purpose behind the Strong Body Beautiful program is to help women to develop a positive relationship to their bodies and themselves. And you know what? It’s WORKING. We are building ourselves into MORE through consistent self care, coaching, and community.

Listen to your body MORE than the media.

It’s time we stop listening to popular advice and start listening to our bodies.

We don’t need to revolve our life around following the latest fitness trend when we can likely get better, long-lasting results from listening to our bodies. Do workouts that challenge you in a healthy way and help you feel stronger every day. Eat more of the foods that make you feel good and give you energy. Eat when you are hungry, stop when you are full, and let yourself take a rest day when you need to. Tap into your body’s cues on how you eat and choose to move. Your body is smart and it will give you feedback on what works and what doesn’t. So learn to listen to it, it can tell you much more than any diet book.

Challenge yourself MORE

Maybe you’re more comfortable doing cardio over strength training, or you don’t like using too much weight on an exercise. Maybe you’ve never really tried to see what you can actually do and the physical strength that’s yet to be released.

Get out of your comfort zone, even if it’s just a little bit. Try a new exercise. Increase the weight. Just do something that challenges you MORE in a new way.

Focus on what your body can DO instead of how it looks. Then do MORE with it. 

When was the last time you really stopped to appreciate all of the incredible things your body can DO? This is why I love fitness so much, it helps remind me of what a powerful tool my body can be. I see every workout as an opportunity to explore and discover what my body is capable of. But I also appreciate the little things, like being able to walk to work, help a friend carry a heavy package, or simply give my mom a hug. We take our bodies for granted far too often, it’s time to be proud of what your body is right now, and then do MORE with it.

Follow MORE information from resources that empower you, not those that make you feel bad about yourself.

Be a conscious consumer of what media you follow, read, watch, or listen to. I’ve had clients set goals to stop following specific people on instagram because they trigger unhealthy behaviors, feelings, or thoughts. “I had to stop following “Sally” on social media because every time I looked at her photo feed of her workouts, food, and endless bikini images, I found myself comparing my body and life to her in an unhealthy way”. Seek out sources of information and inspiration that empower you to be healthy and positively affect your self-esteem.

It’s also important to mindfully choose what fitness classes, instructors, and groups you choose to be around. If a class or an instructor ever makes you feel bad about yourself or your body, it’s probably not a healthy source of fitness support. There are plenty of fitness classes and coaches that can help you challenge yourself in a positive way, so if you haven’t found them yet, keep looking. You should feel encouraged to do what you need to do to be MORE in a healthy way.

Spend MORE time with those who make you smile, and less time with those you feel pressured to impress.

Spend time with nice people who are smart, driven and likeminded.  Relationships should help you, not hurt you.  Surround yourself with people who reflect the person you want to be.  Choose friends who you are proud to know, people you admire, who love and respect you – people who make your day a little brighter simply by being in it.

(Like the Strong Body Beautiful community of positive women supporting each other in health.)

Life is too short to spend time with people who suck the happiness out of you.  When you free yourself from negative people, you free yourself to be YOU – and being YOU is the only way to truly live.

Stop trying to get the numbers on the scale to go down. Instead work to make your workout numbers go UP. 

Instead of trying to eat less or weigh less, work on getting other numbers UP. Lift more weight on your deadlift. Run one more mile. Perform a challenging exercise variation. Do more reps than you did last time. Making numbers go UP and training to be more can stretch you in a positive way to grow.

Compare yourself less, accept yourself MORE. 

We often waste too much time comparing ourselves to others, and wishing to be something we’re not.  Everybody has their own strengths and weaknesses, and it is only when we accept everything we are, and aren’t, that we are able to become who we are capable of being. Accept who you are and OWN IT. There is no one else who can be you.

Surprise yourself MORE.

Think you’ll never be able to do a heavy back squat? Or a pull-up? Or run a mile in under 8 minutes? Just because you may not have the strength or ability to do something now doesn’t mean you won’t ever be able to. Even if you are recovering from an injury, there are so many things you can do and unique ways to challenge your body. Get rid of self-limiting beliefs, focus on what you can do, follow a plan, and surprise yourself MORE. Chances are, you are stronger than you think you are.

Be yourself MORE.

This is what matters the most: being the best YOU possible. Don’t try to be better than any one else or mold yourself into something else to be liked.  You were born to be real, not to be perfect. And the moment you start accepting who YOU are and making the best of it, the MORE you’ll feel good in your skin and love your life.

Want MORE? Watch this video

I believe if you shift your focus on being MORE instead of less you will see fitness results that last AND feel good in the process. Are you ready to choose to be MORE not less?My Strong Body Beautiful program is where you should begin. Join us.

Enroll in course. 

It’s time you find MORE for yourself, your fitness, and your health.

Love,

Caroline

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How To Deal With Setbacks In Healing

Setbacks are a normal part of healing an injury. Here are helpful coaching tips to help you overcome setbacks and keep moving forward.

Setbacks

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Experiencing a healing setback when you thought you were getting better is a total drag. It’s painful, scary, interferes with your life, and messes with your mindset. It’s especially discouraging when you’ve been working really hard and been really patient. I get it.

The truth is, healing, or change of any kind, isn’t linear. The “down” bits of this up-and-down path can be really, really difficult. It’s essential to improve how you handle setbacks so that you can continue to move forward towards healing progress. There are ways to take care of yourself, keep from freaking out, shorten the amount of time it takes to get back to normal, and use your setback to learn more about what your body needs.

The good news for all of us: there’s hope.  Over the past decade I have worked with people all over the globe who struggle with healing setbacks of varying degrees.  Through my work, I’ve learned a lot about what works and what doesn’t when it comes to bouncing back and making progress. Here’s what works:

How To Deal With Setbacks In Healing

Take this time to watch this video on “How To Deal With Setbacks In Healing”, it will serve you.

How to Care for Yourself During a Setback:

So how do you deal with it when symptoms return and it feels like you’re not getting better any more? Here are my suggestions:

Accept it. There are two kinds of pain: pain that hurts and pain that changes you.  When you roll with life, instead of resisting it, both kinds help you grow.  Acceptance is letting go and allowing things to be the way they truly are.  It doesn’t mean you don’t care about improving the realities of life – it’s just realizing that the only thing you really have control over is yourself in the present moment.  This simple understanding is the foundation of acceptance, and only with acceptance can there be peace and growth in your life. Practicing acceptance can often be the most powerful step in moving past a setback.

Don’t assume it’s the same old thing. Keep your curiosity open. Notice the details of what’s happening this time, and make room for the possibility that it might be different. Often, for example, the symptoms look similar but the recovery from them is faster and easier. Remember that occasional visits back to the old pattern are actually a normal and important part of healing that helps solidify the new, healthier pattern.

Take really, really, super-good care of yourself. Take this as a time to step back and focus on you. Sometimes when we get better we forget about self care, and you know what? We still need it. If you’re being forced into it, try to embrace it. Take a break and do some of the things that helped you get better in the first place.

If it’s hard to make space for this, ask for help. Especially if you have kids (3-year-olds are not known for their ability to observe “be gentle with mommy day”). And while you’re at it: have the audacity to enjoy taking care of yourself. It’s really okay.

Take note of what might have started the setback. We all have body parts that are vulnerable, and things that push us over the edge, no matter how healthy we are. Knowing yours can help you manage them better and stay healthier.

Take note of what helps. Sometimes when symptoms are milder and more intermittent, it’s easier to notice what provides some relief. Put that in your set of tools for the future, so you can continue learning how to recover more quickly and completely when you do have setbacks.

Reflect and grow better. Ask yourself the following questions after a setback:

  • How can I make sense of this?
  • What have I learned from it?
  • Now that I know this, what would I do differently?

By reflecting back on your setbacks, you can turn them into learning opportunities and become stronger than you were before. “If you strike me down, I shall become more powerful than you can possibly imagine.” – Obi-Wan Kenobi

Take a moment for perspective and self-compassion.

Get support from your loved ones. You’re going to feel a little scared, discouraged, pissed off, and/or stressed out when symptoms come back. Talk about it. Let the people around you love you and care for you. If you’re feeling worried or guilty about not meeting all your responsibilities, talk about that too. Just don’t let it keep you from getting support.

Remind yourself that everything in life is temporary. Yes, there may be pain and uncertainty for a while, but it never lasts forever.  Time heals. It’s easy to get caught up in a bad situation and think, “The world is over!” But actually, this bad feeling and situation are just passing clouds.  They’re just part of an ever-changing experience, and while it’s not always pleasant, it will pass like everything else has passed.  Life doesn’t stop for anyone.

Reach out and help people.

Our setbacks are often mostly about us, wallowing in our own self-pity.  This doesn’t sound great, but we all do it almost every day to a small extent without noticing it.  When you catch yourself doing this, know that the best antidote is to get outside yourself, stop being self-centered, and re-focus on the people around you.  Try to find a way to help someone else.  It will inevitably, infallibly, make you feel better.

Find gratitude in the present moment. Keep your head up.  Take a deep breath and be grateful for everything that remains and everything that’s growing stronger in your life.  When it feels like everything is falling apart, remind yourself that you can either let it define you, destroy you, or let it strengthen you.

If you’re experiencing this kind of setback right now, I’m really sorry. I know how painful and scary and damned inconvenient it is. It can really help to stay focused on what you can do for yourself, right now, in order to keep healing, calm your fears, and even find some joy and fun in the midst of it all!

What Works for You?
How do you take care of yourself when your health backslides for a little while? What’s your experience with the ups and downs of healing? Please leave a comment and let me know!

I am sending you love and positive energy. Stay strong and keep your chin up my friends. And please share this post with someone who could use some encouragement. We all could use a little positive light in our lives.

Here’s to you, growing stronger

Caroline

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