Something To Remember When You Feel Hurt, Sad, Lost, or Alone.

Here are some things to keep in mind when you feel hurt, sad, lost, or alone. Read this post and give yourself this important reminder.

Recently I received this thoughtful comment on a Caroline Jordan Fitness self healing meditation : “Hello friends! I just wanted to share my experience with the practice. I just recently had a extremely intense and traumatic event in my life, that has left me unable to pick up my left foot and on crutches. It’s been almost a week, and this meditation helped not only my hope to heal and drive my negotiable thoughts and fears out but the feeling in my leg is more present than it has been since I was shot. A big thank you for sharing this and I intend on practicing it everyday even after I heal! Much love!”

I receive comments and messages like this often from coaching clients, YouTube subscribers, and community. Each note leaves an imprint on my heart and serves as an important reminder that so many of us are fighting a similar battle right now.  

I know in the midst of bad days and hard challenges, it can be easy to look around and see a bunch of people who seem to be doing perfectly fine.  But I assure you they’re not.  We’re all struggling in our own unique way, every single day.  And if we could just be brave enough to open up about it, and talk to each other more often, we’d realize that we are not alone in feeling lost and alone with our issues.

Try to remember this.  No matter how embarrassed or pathetic you feel about your own situation, there are others out there experiencing the same emotions.  When you hear yourself say, “I am all alone,” it’s just your subconscious mind trying to convince you of a lie.

There’s always someone who can relate to you.

There’s always someone who understands.

Perhaps you can’t immediately talk to them, but they are out there.

I am out there.

I want you to know that I understand.  Life is not always easy.  Every day can be an unpredictable challenge.  Some days it can be difficult just to get out of bed in the morning, to face reality and put on that smile.  But I want you to know that your smile has kept me going on more days than I can count.  Never forget that, even when times get tough, as they sometimes will, you are incredible, you really are.

So please try to smile more often.  Even when times are hard, you have so many reasons to.  Time and time again, my reason is you.

You won’t always be perfect and neither will I.  Because nobody is perfect, and nobody deserves to be perfect.  Everybody has issues.  Nobody has it easy.  You will never know exactly what I’m going through, and I will never know exactly what you’re going through.  We are all fighting our own unique war.

But we are fighting through it simultaneously, together.

Remember, our courage doesn’t always roar.  Sometimes it’s the quiet voice at the end of the day whispering, “I will try again tomorrow.”  So stand strong.  

Things turn out best for people who make the best out of the way things turn out.

I hope the short story above helps you feel less alone in your challenges.  I hope it gives you hope. Good and bad, losses and wins, I am committed to making the best of this life along with YOU. Have you tried my guided meditation for self healing? Has it helped you through a tough time? I love hearing reviews, comments, and stories from you! Keep them coming   One day at a time, one step at a time. Hard days and not, every day is a gift.  Keep your chin up and keep shining my friends.

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.

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Waist Whittling Workout Routine. 15 Minutes to a Sculpted Stomach

Work your entire core and whittle your Waist with this ab exercise routine for a sculpted stomach.

Waist Whittling Workout Routine. 15 Minutes to a Sculpted Stomach

Waist Whittling Workout Routine. 15 Minutes to a Sculpted Stomach

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Hi Friends!

Clients often ask me how to get a slimmer Waist and a more defined stomach. To get six pack abs or a smaller Waist there really is no secret, extreme quick fix, or fancy treatment. It all comes down to a clean diet, consistent fitness routine, strength training, and living a stress free lifestyle. However, the right exercises and workouts can absolutely help you see better body results and a smaller Waist. Define your waistline with this strengthening routine that gives your obliques some love. These moves hit all of your major muscle groups with extra emphasis on your obliques to “whittle your middle”. Move from one exercise to the next without resting for a feel good Waist Workout routine that will leave you smiling.  In less than 15 minutes, you’ll be on your way to defining your Waist. Hungry for more? Repeat the video for round two! But just be prepared to be sore in your core 😉 All you need to get started is a positive attitude and a mat. Ready to go? Lets get sculpted and sweaty! Press play now.

Waist Whittling Workout Routine. 15 Minutes to a Sculpted Stomach

You didn’t even know 15 minutes could feel so good did you? Remember: a little bit of positive movement goes a long way in helping you feel your best inside and out. I’m proud of you for taking time for yourself and strengthening your stomach! How do you feel after that Waist workout? Let me know if you liked the routine in the comments below. Want more or have a specific request for a video? I’m always game to film something especially for you.

Thank you for sharing such an uplifting workout with me! My Waist feels happy and I can’t wait to see you for another great video on Youtube soon.

Till next time, keep smiling,

Caroline

Buy my Book to get your body in great shape so you can LOVE your life

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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“How Wellness Coach Caroline Jordan Stays Positively Fit” Insider Interview With Rockyt.style

How I Stay Fit

How I Stay Fit. Photo Credit Gwen Rodgers for New Balance

Hi Friends!

I hope this post finds you healthy, happy, and making it a great day. I recently had the opportunity to be interviewed by local writing superstar Robyn Hagan Cain. Robyn is the Founder of www.Rockyt.style. where she gives the inside scoop on shopping, beauty, and fitness in San Francisco.  I had the privilege of meeting Robyn a few years ago and sharing an uplifting coffee conversation.  We have stayed in touch since and I’ve enjoyed following her adventures as a freelance writer for multiple websites and magazines. I now religiously follow her savvy Rockyt.style. website for the latest on the coolest stores, treatments, and fitness classes. Robyn was working on a series of articles titled “How Trainers Train” and asked to interview me for a piece. I gladly accepted the opportunity to collaborate and support her work. Robyn’s post was incredibly thoughtful and kind (I’m still blushing). I wanted to share her article in this space in the event you too were curious on how I stay “positively fit”.

“How Wellness Coach Caroline Jordan Stays Positively Fit” Interview with Rockyt.style

“When you meet Caroline Jordan, two things immediately stand out. First, she’s ripped. That’s understandable when you consider her background as a dancer and a trainer, and she explains that she’s spent her entire life in fitness. (Jordan has been working in the fitness industry for 16 years, received her first group fitness certification at age 15, and became a personal trainer at 18.) Second, she’s one of the most positive people you’ll ever meet—and not in an annoying way.

Jordan can recognize a less-than-ideal situation, but she’s trained herself to redirect her energy to gratitude. It’s something that shines through in both one-on-one interactions and her group classes. For example, Jordan was an enthusiastic runner for years until a Sesamoid injury forced her to hang up her running shoes last July. “The injury has been life-changing for me in so many ways, I think mostly in helping open my eyes to what my body was capable of outside of just running,” she says. “You are so much stronger than you think you are, and your body can do really cool things. It’s empowering to explore the potential.”

Where some people see disappointment, Caroline sees opportunity.

Even after her injury, Jordan says her body is more fit than ever, which certainly helps with powering through her busy schedule as a health and wellness coach. So how does she balance her personal routine and coaching? With positivity, of course.

Rockyt: Where do you teach?

Caroline: I teach every week on YouTube.  I teach large public fitness events for Caroline Jordan Fitness (like BOOTYcamp) and for my partners Fitbit and New Balance. I also teach regular weekly classes for Equinox.

Rockyt: What do you teach?

Caroline: I teach any and all group fitness format, indoor cycling, pilates, yoga tune up therapy, and my most popular [class], Best Butt Ever. (Yes, best name ever!)

Rockyt:  How do you prepare for classes?

Caroline: I attend continuing education courses all of the time and am constantly working to learn, evolve, and grow as an instructor. IDEA world fitness convention is my favorite, but I also watch a lot of online learning courses and surround myself with people in the industry who are learning, growing, and advancing their skills. I plan and prepare for classes, but also adjust to the needs of the participants. A skilled instructor can meet the participants where they are at, and challenge them in a safe way to grow.

Rockyt: How do you cross train?

Caroline: I Spin, swim, do pilates, and am a total CrossFit junkie these days. It makes my body feel amazing. 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. Its 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.

Rockyt: What are your favorite studios for cross-training?

Caroline: I train at San Francisco CrossFit and am confident that San Francisco CrossFit houses some of the best movement professionals in the world. SFC founder Kelly Starrett is a coach, physical therapist, author, speaker, and healer. He has revolutionized how athletes think about human movement and athletic performance. I also swim at the pools at Equinox—the Palo Alto and San Mateo outdoor pools are my favorite.

Caroline Jordan Positively Fit

Rockyt: Are you training toward a particular fitness goal right now?

Caroline: My goal has always been to feel good, have energy, and be happy; to move well, with skill and intention; to make my workouts smart, balanced, and powerful. Oh, and to get a stronger butt, because that helps everything! Fitness is an incredible way to not only train your body, but train your mindset. If it’s stressing you out, you are doing it wrong. You are one workout away from a good mood and fitness can—and should be—a rewarding, and uplifting part of your lifestyle.

Rockyt: What’s your training regimen?

Caroline: To listen to my body and to do what it needs to feel good. Sometimes you need a challenging workout to feel better. A solid workout can balance the body, sweat away stress, and lift your energy. And sometimes you need a little more rest and TLC. Every day is different, and if you practice the skill of tuning in and listening to what your body needs, then you’ll move mindfully and feel your best for life

Rockyt: Do you take rest days?

Caroline: Yes I do! I love to write, so on rest days I catch up on writing, reading, or time with friends in the sunshine. I also am a huge fan of Epsom salt baths and foam rolling.

Jordan shares tons of wellness advice and tips on her blog and YouTube channel, and she’s published a book called Balanced Body Breakthrough. For updates on her weekly teaching schedule and special events, sign up for her email newsletter.”

Thank you Robyn and Rockyt for hosting me as a guest on your site! I am so touched by your warmhearted words and for the opportunity to support your work. To get the scoop on the latest shopping, beauty, and fitness in San Francisco, check out Rockyt.style on the website, facebook, and instagram. Get ready to have fun as you follow along with Robyn’s stylish adventures in San Francisco.

How do you stay “Positively Fit”? Are you training towards a particular goal right now? Do you take rest days too? Let me know your favorite way to train by leaving me a comment below.

Thanks for being a part of my community online and off. YOU bring so much joy into my life and help me stay “Positively Fit”!

Till next time my friends… make it a great day and keep shining.

Caroline

Drop the extremes, create lasting lifestyle change, and FEEL GOOD IN YOUR SKIN. 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.

Exercises for Sciatica Pain Relief. Feel Better Fast With This Sciatic Nerve Routine.

You don’t have to live with pain! Sciatic Pain, or Sciatica, which is pain along the large sciatic nerve that runs from the lower back down the back of each leg, can cause severe, debilitating pain. But there are all natural ways to ease and treat Sciatic Pain. Get Sciatica Pain Relief with this quick effective video routine.  Read on and press play.

Sciatica Pain Relief

Sciatica Pain Relief. Photo Credit Dan Goodman photography

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Hi Friends!

Are you struggling to overcome a “pain in the butt” sensation? Do you ever wake up feeling agonizing pain all the way from your upper thighs to your feet? Do you deal with nagging lower back pain that spreads downward and won’t seem to quit no matter what you try? You could be dealing with sciatic nerve pain, also called sciatica, which causes painful throbbing in the lower back and limbs. I am here to help you feel better!!

This is my second Sciatica Pain Relief video. View the first here and feel better fast here. 

These videos have helped people all over the world overcome Sciatic pain with an exercise routine designed specifically to help stabilize the pelvis and muscles of the hips, core, and butt to prevent and treat pain. In this video, I’ll guide you through simple stretches and strength exercises that will relieve sciatic pain and tension.

You’ll begin this therapy based workout session with a few simple stretches that will likely stop your pain immediately. Then I will lead you through a series of key exercises to strengthen your core, legs, and butt. These moves will help you develop the strength you need to stabilize the pelvis and live without sciatic pain. Once you are pain free continue to practice these exercises on your own to bring long lasting relief and prevent future flare ups.

Many doctors will tell you that you should stop training or stop the sport that caused the pain, however I believe that it is possible to overcome Sciatic pain and it’s symptoms with proper management and therapy based exercises like the exercises in this video. Movement is medicine. A regular physical stretching and strength routine will help you get rid of sciatic pain and live tension free. Repeat this routine as much as needed to keep your body feeling its best and live without sciatic pain. Ready to feel better? Press play.

Exercises for Sciatica Pain Relief.

Try this video and let me know how it makes you feel in the comments below. I hope it gives you Sciatica Pain Relief and helps your body feel better! As always, please check with your doctor to make sure these recommendations are right for you. Honor your body and be good to yourself. Stay strong and keep smiling my friends. Always cheering for you.

Love,

Caroline

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Non-Weight Bearing Workout. Total Body Exercise Routine Safe For Recovering From Injury.

A Non-Weight Bearing Workout you can safely use to stay fit when recovering from a foot injury, ankle injury, physical limitation, surgery, or disability. Stay fit and positive with this exercise routine that includes cardiovascular, strength, and flexibility training for a total body workout.

Non-Weight Bearing Workout

Non-Weight Bearing Workout

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Check out my Full “Hurt Foot Fitness” Program here.  Which includes curated video playlists full of awesome chair yoga videos, hurt foot workouts, and more to help you stay fit and positive while you heal. 

Hello My Friend,

Are you healing from a Foot Injury? Ankle Surgery? Or working with a disability? Here is a Non-Weight Bearing exercise routine you can use to stay fit, active, and positive. This 40 minute video includes cardio, strength, and flexibility exercises for a total body workout. You will get your heart rate up, work up a sweat, and feel fantastic!

In this Non-Weight Bearing Workout you will move through the following exercises:

Non-Weight Bearing Seated Cardio Exercises

Get your blood flowing and heart pumping with seated chair cardio exercises including seated chair jumping jacks, seated chair boxer punch, and seated chair cardio knees. This Non-Weight Bearing cardio exercise sequence will allow you to get your heart rate up and work up a good sweat!

Non-Weight Bearing Bodyweight Strength Exercises

Maintain your strength and lean muscle mass with this series of Non-Weight Bearing bodyweight strength exercises including: modified pushups, leg raises, hip lifts, modified planks, sit-ups, crunches, and more.

Non-Weight Bearing Flexibility Training Exercises

Finish your workout with a Non-Weight Bearing stretching sequence to help you stay flexible and mobile. Move through modified pigeon pose stretch, seated spine twist, quadriceps stretch and my personal favorite: the scorpion stretch!

This total body Non-Weight Bearing Workout requires a chair and an exercise mat. It can be done in the comfort of your own home or while traveling for a total body workout.

Before starting any new physical activity, you should consult your healthcare provider. These exercises are suitable for most people, including seniors, recovering from an injury and in need of a Non-Weight Bearing workout.  But ALWAYS check with your doctor before starting this or any exercise routine. Listen to your body and move mindfully. Honor your injury and be smart! Ready to get sweaty? Put your positive pants on and lets get moving!

Non-Weight Bearing Workout. Total Body Exercise Routine.

Having an injury, disability, or physical limitation doesn’t mean you can’t exercise. It just means you have to get creative with HOW you exercise. Done properly and safely, exercise can be an incredible resource to keep your body and mind healthy, positive, and fit. That’s why I’ve created a series of workout videos to help you keep moving no matter what. These creative exercise routines include videos you can do with a foot injury, disability, or illness. I believe movement can be medicine that allows you the strength to live your best life. Check out the following YouTube playlists for feel good fitness content you can do no matter what:

Hurt Foot Workouts

Floor Barre Workouts

I would love to hear if you try this video and how it makes your body feel in the comments below! 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 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.

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All Levels Chair Yoga Routine For Injury, Disability, Or Stretching At Work.

Ground your mind and body with this short, all levels Chair Yoga Routine. Perfect for all levels and abilities, Chair Yoga a great way to relax from head to toe without the stress of weight bearing. This routine can help you stay active when recovering from an injury or when sneaking in a few stretches at the office. Press play and give your body a feel good Chair Yoga flow that will lengthen your muscles and calm your mind in minutes.

Chair Yoga Routine

Chair Yoga Routine

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Check out my Full “Hurt Foot Fitness” Program here.  Which includes curated video playlists full of awesome chair yoga videos, hurt foot workouts, and more to help you stay fit and positive while you heal. 

Hi My Friend,

How is your body feeling today? Are you feeling stiff, tight, or tense? How is your mindset? Tired, stressed, or depressed? I’ve got just the thing to help you feel better fast – and you dont even have to get up from your seat.

When I’m feeling on edge, I like to sneak in a few Chair Yoga poses. Perfect for days when you don’t have a lot of time, Chair Yoga can help you stay strong, flexible, and calm. It’s also an incredible way to maintain your yoga practice when dealing with an injury or illness. Chair Yoga can help you stay fit no matter what life brings you next… and you don’t even have to stand up.

What Is Chair Yoga?

So what exactly IS Chair Yoga? Chair Yoga is a gentle form of yoga that is practiced sitting on a chair, or standing using a chair for support. Chair Yoga is one of the gentlest forms of yoga available.

Who Can Do Chair Yoga?

Chair Yoga can be incredibly beneficial for people with mobility issues, including elderly people and those with disabilities. It’s also great for people wanting to sneak in a couple of stretches at work in the office. The best part about Chair Yoga is that it can be practiced anywhere. All you need is a chair!

What are the Benefits of Chair Yoga?

Yoga has been shown to improve overall health, prevent and (even in some cases) reverse disease when practiced regularly as a lifestyle. With this in mind, it’s no surprise that it can therefore lend its benefits to those with mobility issues. Here are some of them:

  • Improved Strength. You can build strength and fitness from a regular Chair Yoga practice. Just try this video below and tell me how your upper body strength improves from our chair chaturanguas!
  • Improved Flexibility. Chair yoga can help people with mobility issues improve their flexibility so that they can keep up with daily life activities.
  • Improved proprioception. Chair yoga can improve proprioception, which is the skill of knowing where your body is in space, and coordinating your movements accurately. This is particularly important for elderly people and can prevent falls. For people with disabilities or conditions such as MS, it may mean having greater control over your body and its movements.
  • Reduced stress and improved mental clarity. Chair yoga can lessen the impact of chronic illnesses and pain. It can also help people cope with feelings of isolation, anxiety, and depression. Being calmer and more relaxed inevitably leads to a greater feeling of happiness and well-being.
  • Improved stress and pain management. The practice of Chair Yoga includes breath work, which can help people not only with stress management but also with coping and managing pain. Through meditation and paying attention to your breath, you can help your body and mind to cope with the pain of an illness or condition you may suffer with.

Motivated to move yet? Take a seat and give this short, sweet Chair Yoga routine a try. Whether you’re in a confined space, you have mobility issues, or you’re just looking for a few feel-good stretches to melt away tension, this series of seated yoga exercises can be a great addition to your daily routine. In this video you will move through a sequence of seated yoga postures like seated warrior two, seated side angle, seated spine twist, and seated forward fold.

Before starting any new physical activity, you should consult your healthcare provider. These poses are suitable for most people, including seniors, those living with chronic pain and those who use a wheelchair.  But ALWAYS check with your doctor before starting this or any exercise routine. Listen to your body and move mindfully.

Get ready to stretch your muscles, calm your mind, and exhale the stress away. Press play.

Short All Levels Chair Yoga Routine For Injury, Disability, Or Stretching At Work.

This video is designed to help you feel GOOD. I hope this video serves you in feeling your very best and in living without stress. If you are recovering from an injury and need even more support, I have a FULL guide to staying fit, healthy, and positive while you recover. Check it out and stay in great shape with me here. 

When life throws you a challenge or an obstacle, take it one day and one breath at a time. If you can breathe, you can handle anything. And I’m always here for you 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.

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After Work Pilates Routine to Re-Lengthen and Re-Energize Your Body.

Feeling drained after a long work day? Not motivated to exercise? I’ve got just the remedy: Pilates. Learn about the health benefits of Pilates and press play on this After Work Pilates Routine to re-lenthen and re-energize in minutes.

After Work Pilates Routine

After Work Pilates Routine

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Does it ever feel like you get home at the end of a long work day and you have shrunk 2 feet? All the sitting, the emails, the stress…. it’s starting to make you feel achy, cranky, and tight.

Sitting at a computer can do a number on your body and mind. From increased fatigue and weight gain to lower back pain and reduced cardiovascular health, sitting all day at work (and plopping yourself on the couch to relax after a hard day) can lead to some serious health complications.

Enter: Pilates. This form of movement, which sometimes incorporates equipment, is a low-impact way to strengthen muscles, increase flexibility, and improve endurance. With an emphasis on postural alignment, core strength, and muscle balance, this Pilates makes for a perfect remedy for after a long, stressful work day.

Read on to learn more of the benefits of Pilates and get an After Work Pilates Routine you can use to counteract all the effects of sitting at a desk and dealing with stress.

Health Benefits Of Pilates

Pilates is a low impact form of exercise that can make a huge impact on your health and wellbeing. Pilates is much more than just a workout. Not only does it sculpt your body, it is a mindful form of moving that connects you to your breathing, clears your mind, gives you energy, and provides inner serenity. Pilates will condition your body and improve your performance level in whatever you do. It’s for the runner, the athlete, the Yogi, the dancer, the biker, the golfer, the prenatal and post natal mom the injured and the healthy. By emphasizing proper breathing, correct spinal and pelvic alignment, and concentration on smooth, flowing movement, Pilates makes for a complete mind-body workout that can revitalize your energy and health. Some of the health benefits of Pilates include:

Builds a Balanced Body. Unlike some forms of exercise, Pilates does not over-develop some parts of the body and neglect others. Pilates trains the body as an integrated whole with workouts that promote strength and balanced muscle development as well as flexibility and increased range of motion for the joints. Pilates is whole body fitness.

Adaptable to All Fitness Levels and Ages. Pilates is for everyone. Whether you are a senior just starting to exercise, an elite athlete or somewhere in between, the foundations of Pilates movement apply to you. Pilates is accessible to all ages and genders. With thousands of possible exercises and modifications, Pilates workouts can be tailored to individual needs.

Improves core strength for  flat abdominals and a strong back. Sitting at a computer weakens your core and hip muscles ( your support system ) causing a lot of compression in the lumber spine. Pilates exercises develop a strong “core,” or center of the body. The core consists of the deep abdominal muscles along with the muscles closest to the spine which can help prevent or alleviate lower back pain.

Builds long, lean muscles and flexibility. More conventional or traditional workouts are weight bearing and tend to build short, bulky muscles – the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured.

Improves sports performance and prevents injuries. Pilates is a way to help you achieve better fitness results, regardless of your goals or specialties. Your entire musculature is evenly balanced and conditioned, helping you enjoy daily activities and sports with greater ease, better performance and less chance of injury. That’s why so many professional sports teams and elite athletes now use Pilates as a critical part of their training regimen.

Improves Body Awareness and the Mind/Body Connection. Creator of Pilates, Joseph Pilates was adamant that Pilates was about “the complete coordination of body, mind, and spirit.” With of the Pilates exercise each movement is practiced with total attention. When we exercise in this way, the body and mind unite to bring forth the most benefit possible from each exercise. The Pilates principles — centering, concentration, control, precision, breath, and flow — are key concepts that are used to integrate body and mind.

A regular pilates exercise routine can help you improve your performance, beat stress and build a balanced body thats pain free for life. Pilates is the perfect feel good fix to help your body relax after a long day of work. Next time you’ve had a crazy day at the office, roll out your exercise mat when you get home instead of pressing play on “Real Housewives” to move through this simple after work Pilates Routine. A few simple pilates exercises and deep breaths will allow you to reset and renew your body and spirit in minutes. This after work Pilates Routine contains some of my favorite pilates exercises. You’ll try moves like the pilates roll up, stomach series, bridge, and more. I do this Pilates Routine several times a week to help balance my body and clear my mind. You don’t need any equipment to get started, just your mat, some space, and a positive attitude. Ready to feel better? Put on some stretchy pants and press play on this after work Pilates Routine now.

After Work Pilates Routine

Next time you have a long work day, try this after work Pilates Routine and let me know how it makes your body feel in the comments below. I loved filming this video for you and hope it serves you in your health, fitness, and work performance! If you liked this video, please hit like and share with friends who could benefit! Together we can build our positive community online and off.

Thanks for the great pilates workout! Till next time, keep shining my friends.

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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How To Get A Summer Six Pack! Fast, Effective Ab Exercise Routine That Works.

“How Do I Get A Six Pack?” is one of the most common questions I am asked. As a Fitness Professional, my job is to help teach you what you need to learn to achieve your goals and feel good in your skin. With summer around the corner, I am here to help you feel confident and fit in your swimsuit. Here are my top tips to getting a summer Six Pack and feeling your very best.

Summer Six Pack Workout

Summer Six Pack Workout

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When it comes to “Six Pack” abs there is really no secret, no extreme quick fix, or fancy treatment. It all comes down to a clean diet, consistent fitness routine, strength training, and living a stress free lifestyle. Here are my top fitness tips to help you get a slimmer stomach come summer. With a little sweat, dedication, and smart training and you’ll feel swimsuit ready in no time.

Top Tips On How To Get A Six Pack and Feel Confident In Your Swimsuit.

  • Healthier diet = more defined stomach. There is no way of getting around it: abs are made in the kitchen. You can workout all you want, but if your diet is not on point, you won’t see results. In order to burn fat and reveal your washboard, six pack abs, it is important to eat a balanced diet that is made up of protein, healthy fats, and some carbohydrates. Protein is an essential building block to ab muscle definition; you can read my Protein 101 post to make sure you are getting enough to fuel the abs you want. Calculating the right amount of carbohydrates to eat can be tricky, avoid processed carbohydrates and be mindful of how much you eat in balance with everything else. Also be sure your diet has healthy polyunsaturated and monounsaturated fats such as fish oils, nuts, and olive oil. Dietary fat in your diet will kelp keep insulin levels stable, which will help prevent you from gaining additional body fat (and actually help you burn more fat than a low fat diet will). Include plenty of color and raw vegetables with each meal. Vegetables are jam packed with tons of fiber, antioxidants, vitamins, and minerals which are all essential for building a lean body and ripped six pack abs. Be mindful with alcohol and sugar. The cleaner your diet the more defined your six pack! Read more of my “beat the Belly Bloat” tips here.
  • Build lean muscle definition with Strength Training. All cardio and no weights makes you a “skinny fat” (and injury prone!) fitness fanatic. Not only does strength training help you see lean muscle definition, it boosts your metabolism increasing your calorie burn 24-7. Unlike fat, muscle is metabolically active in the body. Replace 10 pounds of fat with 10 pounds of lean muscle and you can burn an additional 25 to 50 calories a day without even trying. This “afterburn” effect is the metabolism boost needed to maintain a healthy weight overtime. With just two strength sessions a week, you can reduce overall body fat by about 3 percent in just 10 weeks, without cutting a single calorie from your diet. That translates to as much as three inches total off your waist and hips – giving your body and stomach a leaner, stronger appearance. If you want Six Pack abs you need to Strength Train. Aim to add in 2-3 strength training workouts to your week. It doesn’t need to take much time and can be done along with cardio days if needed to work with your schedule. You can learn how to build a complete balanced strength training program in my book Balanced Body Breakthrough. It will teach you how to build a strength training plan custom fit to you so that you can get the metabolism boosting and weight loss benefits of strength training.
  • Get Smarter About Cardio. You’ve probably heard that the best way to burn fat is to do long duration cardio at a slow to medium pace. This is average advice for average results. Yes, it’s absolutely important to vary your cardio intensities throughout the week and there’s no need to hit the gym hard everyday. But interval workouts can provide a better fat burn effect in less time. That’s why interval workouts feel so hard – they ARE hard because they WORK! Try out some of my invigorating interval workouts next time your fitness routine gets stale and you need to break through a cardio plateau to see your Six Pack appear.

  • De-Stress. When you are stressed out (and let’s face it – that happens more often than you want it), your body releases cortisol. It’s a steroid hormone which is often referred to as “stress hormone”. High doses of cortisol over a prolonged period of time result in fat storage and muscle breakdown – the last things you want to happen to you when trying to burn fat and show off your Six Pack abs. Chapter 8 in my book Balanced Body Breakthrough  teaches you how to manage stress and provides endless tools you can use to get rid of stress for a healthier body and mindset. 
  • Don’t just do crunches! Work your entire core with high quality, effective exercises.  To really get a Six Pack, want to incorporate different core strengthening moves that work your abs from all angles. Here are a few things to remember when working your core:
    • A good workout goal is to aim for 2-3 sets of 10-15 reps per exercise. If the exercise is a plank, try for 2-3 sets of holding for 30-60 seconds and gradually build your time as you increase your fitness.
    • Give your abs at least 48 hours of recovery time before working them again. Train abs like crazy and the muscles will continue to tear with each workout session and wont have adequate time to repair and grow back leaner and stronger.
    • Focus on Quality over Quantity. A plank done with good form will get you much further than thousands of fast, sloppy crunches. It also can help to do core work at the beginning of the workout. That way you’ll have the energy to perform each ab exercise with quality and energy and you wont be tempted to skip out on it early.
    • Challenge yourself with functional core moves. When it comes to training your core, choose exercises that are functional (help you perform better in daily life) and challenge you to grow stronger. Planks, V ups, and “hollow rocks” are a few of my favorites.

To get your stomach ready for summer, I’ve filmed a Six Pack Ab workout routine video just for you. This workout includes some of the all time most effective exercises for shaping Six Pack abs. In this power packed Summer Six Pack ab routine, you will work your abs from all angles for the ultimate core conditioning experience. This video includes the following exercises:

  • Hip flexor stretch
  • “Dead Bug”
  • Backwards bicycle crunch
  • Bridge kick
  • Side plank hip dip
  • Center plank
  • Mountain Climber hold
  • Reverse curl frog kick
  • Flutter kicks
  • Victory V Sit hold

Do this effective Six Pack ab workout routine 2-3 times a week. Combine it with a clean diet, consistent cardio, smart strength training, stress reduction, and sleep, and you will see dramatic results within a few weeks. Are you ready for more definition in your core and feeling your best all summer? Press play on this quick, effective Six Pack ab workout now.

How To Get A Summer Six Pack! Fast, Effective Ab Exercise Routine That Works.

Don’t waste your time doing crunches and hoping for results. Train smart with effective Six Pack ab exercises that work! Leave me a comment below and let me know how you feel after you try this video. I hope this Six Pack ab workout routine serves you in feeling your very best and having an amazing Summer full of health.

Did you LIKE this video? Hit LIKE, SUBSCRIBE to my YouTube channel and share it with your friends! Lets build our positive community online and help others enjoy feel good fitness.

Love and planks,

Caroline

Buy my Book to get your body in great shape so you can LOVE your life

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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Best Seated Office Exercises For Energy and Performance

Instantly energize your work day and improve your performance with this quick routine of the best seated Office Exercises.

Best Office Exercises For Energy

Photo Credit Mark Kuroda

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Putting in too much time in the chair is dangerous, yet so many of us are pulling crazy hours at work and our health is paying for it. Spending too much time sitting has been linked to a higher risk of heart attack, stroke, metabolic syndrome and earlier death. Not to mention the rising increase of desk job related injuries like: carpal tunnel, tennis elbow, frozen shoulders, wrist strain, neck and shoulder pain, sciatica, hip pain, and lower back pain.

We are built to move. It’s stress and not moving that is the hardest on our bodies and health long term.

Have you ever had an achy back from a long day of sitting? Or a serious headache from too much time staring at a computer screen? Lucky for you the solution is simple and doesn’t require a ton of time. I am here because I want to help you feel better. And I promise you: simply taking the time to move more will dramatically improve how your body feels.

Living a more active life starts with a mindset shift. You have to be willing to drop the all-or-nothing mindset and look for ways to get moving every chance you get. Exercise is not limited to your workouts. Don’t aim only to be active for 30 minutes three times a week—aim to integrate more activity into your daily life. Doing so will help keep you mobile, happy, and fit. You’ll be up for anything—a mover who can handle life’s challenges with ease.

I want to teach you some of my favorite Office Exercises that can be done anywhere for improved energy and performance. These simple movements can be integrated throughout your work day to ease tight, tense muscles and relieve stress. Use the entire video routine or pick your favorite exercises to mix into your busy day to help yourself be your best. I loved filming this routine for you and I hope it serves you in work, wellness, and life.

The Best Office Exercises for Energy and Performance Video Routine

Remember: Wellness is so much more than preventing disease and living longer. It’s the secret to thriving in work and being fully engaged in life. I believe personal well-being drives professional well-being. The healthier you are in your life, the better you are in your life.  

“We have been living under a collective delusion for a long while now that burnout is necessary for success, that if you really are serious about succeeding, building a company, climbing the career ladder, then you just have to accept that’s going to require burning the candle at both ends.”- Arianna Huffington

There is a more sustainable course to success — one that allows time for health, personal fulfillment, joy and giving back. In fact, prioritizing well-being and happiness can actually make you better at your job. You have time for a few quick exercises at work. By taking a little time for yourself and prioritizing your health you will find incredible benefits. 
I want to help you “work smarter not harder” to achieve both professional and personal goals. I am here to help you to continue to develop healthy habits that give you strength and allow you to take care of yourself so that you can thrive in work, wellness, and in life. Next time you are feeling tired or stressed at work, try this simple video routine of Office Exercises and let me know if it helps in the comments below. Make movement a priority in your work day and help yourself perform better.

I hope this video routine serves you in feeling and being your best. If you liked this video, hit LIKE, share it, and subscribe to my YouTube channel for more feel good fitness. 

I’m on a mission to be a positive force for preventative health and help be the change in work wellness. Learn about my corporate wellness services here and contact me at: carolinejordanfitness@gmail.com to discuss ways we can work together to improve the health of your company.

Caroline

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It gives me great joy to help people enhance their success through health. 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

Over 40 grams of Protein In the Morning. My Favorite Healthy Breakfast Recipe.

What is my #1 favorite Healthy Breakfast? Read on for my go-to morning recipe that fuels my day with power and energy.

Favorite Healthy Breakfast

Favorite Healthy Breakfast

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Breakfast is quite possibly my favorite meal of the day. It’s a healthy habit I never go without and gets my day off to a positive start. Every morning, I make the time to sit down and enjoy a healthy breakfast unrushed. It makes happy to start the day feeling my best.

Eating a healthy breakfast kick starts the metabolism, boosts nutrient intake, helps prevent binge eating (and late night eating), improves memory and concentration, and helps maintain a healthy weight. A Healthy Breakfast is an essential ingredient to helping your body and mind perform at it’s best.

Being pressed for time can make it hard to sit down and enjoy breakfast, and too many times, we skip breakfast altogether or opt for a calorie-laden office pastry. This is not the best way to start your day and spells for an inevitable energy crash. With a little pre-planning, it only takes  a few minutes to whip up something that is healthy and sustaining. It’s better to take a little time to eat well now, than crash and burn into something unhealthy later. I always say, you have exactly enough time for the things that are important to you. Feeling good and performing my best is always at the top of my priority list, so I make the time to plan ahead and have a healthy morning meal so I can kick butt in life.

With real food ingredients and over 40 grams of plant based protein, this Healthy Breakfast recipe keeps me full all day. When I eat this in the morning, I feel the difference. I am more focused, grounded, and productive. I have sustainable energy and strength for my work and workouts. Which is why this Healthy Breakfast recipe has become my go-to morning meal. I’m addicted to feeling good!

Want to see what’s in my power packed morning meal? Because I like you, I’ll share my secret ingredients to success with you 😉 I’d love to hear how your day goes after taking a few minutes to whip up this delicious power-packed Healthy Breakfast of real food.

My Favorite Healthy Breakfast Recipe: Overnight Protein Oatmeal.

Have you tried protein powder with oatmeal yet? If not, it’s time to get on it! I make my oatmeal the night before. In the morning it’s ready to mix with protein and healthy toppings in minutes! You can also prepare the entire recipe in advance, store in the fridge, and grab to go on the way to work.

Ingredients:

Directions:

  1. The night before: use a large saucepan to bring water, oats, collagen, and salt to a boil. Simmer for 1-2 minutes. Turn off stove, stir, seal the lid of the pot, and then allow oats to sit and cook overnight.
  2. When you get out of bed in the morning, the oatmeal will cooked and ready to eat. It’s amazing how much it grows over night.
  3. Add one scoop of protein powder to the oats. Use a handheld blender to mix oats and protein together. Don’t have a handheld blender? You can mix it everything up in a regular blender. My brother makes his protein oatmeal this way.
  4. Pour protein oatmeal into a bowl (or tupperware if you need it “to-go”)
  5. Add toppings
  6. Enjoy and kick butt all day!

Nutrition facts based on one serving made with water and without optional toppings.

Here’s how I make my favorite Healthy Breakfast in minutes. Overnight Protein Oatmeal Video Demonstration.

There you go! My #1 favorite Healthy Breakfast I eat most mornings to be my very best. What is your favorite Healthy Breakfast recipe that helps you kick butt in life? Let me know in the comments below – I’d love to mix up my morning meal and try something you love to start your day with!

Here’s to you, your health, and kicking butt in life,

Caroline

I was not paid by any company to write this blog post. All opinions and flavor preferences are my own.

My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Interested in coaching? 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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