Category Archives: client spotlight

Here’s an Inside Look at What Goes Down at BOOTYcamp.

Its been a summer of squats and smiles here in my little world of San Francisco.

My purpose is to help people live FEEL good lives they love, inside and out. So this year, I’ve been working to host monthly fitness events to create a new kind of “night on the town” experience to help active, social people connect with each other and achieve personal fitness goals together.

These events are inspired by doing the things I love — connecting with friends and sharing a night out. My goal is to create unique programs that can fit into participants busy lives so that they can be challenged, rewarded, educated, entertained, pampered, and most importantly, connected, to experience what they enjoy most — fitness and friends.

So far, the most popular events I’ve hosted have been my summer “BOOTYcamp” series, a butt centric workout class and healthy hour in a nightclub. The series kicked off in June and we continued to build the butt momentum in July and August. Our last summer BOOTYcamp was August 17th and it was a booty blow out event. The City Nights club doors opened at 545pm and guests were checked in at the door by the friendly MoveWith events team. Music was bumping as people trickled in and started socializing. Mats were laid out on the floor under neon lights and a bright disco ball. The ambiance of the colorful club was unique and energizing, I could feel the excitement building as everyone settled in.  Our workout started at 6:15pm to the sounds of Dr. Dre and Snoop Dogg (you know how I roll ;). Throughout the hour class we did it all: squats, lunges, bridges, butt burpees and more. Everyone got to take it at their own pace and there were lots of breaks for high fives and zico coconut drinks. Throughout the class, I encouraged everyone to say “I love your butt” to fellow BOOTYcampers because as you know, smiling really is the best exercise 🙂

After the class we all spent time hanging out and sampling the post workout healthy treats. Perfect Bar brought us 100 calorie peanut and almond butter snack bars (have you tried them?! so delicious). Kevita supplied us with several of their delicious flavors of kombucha (mint mojito, lemon cayenne, lavender, pineapple, coconut, mango, and more). And Zico coconut water served up watermelon, pineapple, natural, and chocolate bottles.  The energy was so positive and from the sound of it, everyone had a really good time. I loved reading all of the instagram and participant photos from the event, here are a few so you can share in the endorphins with us:



#Reposting @popsugarfitness with @instarepost_app — Gearing up for BOOTYCamp tonight with @carolinejordanfitness … That’s right, boot camp for your booty 🍑 Gonna be soooo sore tomorrow #sendhelp #popsugarlife


Cheers to your health! Zico coconut water serving up natural, watermelon, and chocolate drinks (gotta rehydrate!)


Sippin on coconuts and getting a stretch post class


sweaty and sweet smiles


Bryce from Perfect Bar serving up peanut and almond butter bliss. Have you tried these yet?! Im obsessed.


Kevita Mocktails


#Reposting @poonam_rani with @instarepost_app — Sweaty, sore, and loving it with the person that’s the reason I started (finally) enjoying working out this year! Not only is she a killer instructor, but a great friend and person overall❤️👊🏽 PS: everyone take all of her classes at @equinox Pine St – you won’t regret it!!! #bootycamp #committosomething#doyoueven 🍑 


‪#‎Reposting‬ @findingsupergirl with @instarepost_app — Post @carolinejordanfitness ‪#‎bootycamp‬ @kevitadrinks ‪#‎tiuteam‬ ‪#‎bootywerk‬


#Reposting @dymeetworld with @instarepost_app — Booty Bootcamp with @carolinejordanfitness and my beautiful Amiga @dsanturay was awesome tonight!!!! Can’t wait for our next #class together working those glutes 💪🏾😍🍑#fitness#fitnessjourney #workoutwithfriends #babygotback#sanfrancisco #dymeetworld #movewith#bootycamp


#Reposting @zkaz4 with @instarepost_app — Had a great time at Booty Camp with @carolinejordanfitness !!


But first…. Let me take a Belfie 💪🏻🍑💪🏻#bootycamp #stillsmiling


photo repost @Jessica Wolfrom: “Proud of all these 🍑kicking beauties. #squadgoals#gymcrew

I got home at 8pm (party animal) and was hit with a huge smile when I walked in my door. This is what I am meant to do. Host fun events that feel good and share that with others.

I am so thankful to the product sponsors ZICO Coconut WaterPerfect Bar , and Kevita for participating. It’s always nice to work with companies/people who believe in what you’re doing and want to genuinely be a part of a cool experience. It’s a good sign when the only hangover you have from a night out is a sore butt and a happy heart. I’m grateful for the squats that turned into strength and the workouts that have turned into friendships.

My September monthly event is something really special…. a BIRTHDAY BOOTYcamp to celebrate my 31st! Theres nothing I’d rather do than share birthday BOOTY and burpees with you. Join me Thursday, Sept 29, from 6:15pm – 7:45pm to celebrate at City Nights | 715 Harrison Street, San Francisco, CA. Its going to be a booty birthday bash and I cant wait to have fun, feel good, and share a great night out with you. Get all the event details and register here: and join us on facebook here:


The cool thing about this blog is it allows me to connect to all of you all over the world. The hard part = you can’t always make it to my events in SF. But don’t worry, I am hosting monthly positive meetups and I hope that we can share one in person together soon.If the schedule stars ever align for us to share an event or class together, I’d love to have you. Lets stay in touch via my weekly email newsletter. 

What does a fun night out involve for you? Let me know in the comments below – I’d love to create a fun event that makes you feel good. And I hope you can make it to celebrate my 31st September 29th in SF!!! Till then, stay strong, stay positive, and keep shining my friends.
Other Things To Check Out:

New Year, New Workout Mix

Hey friends and family: Im about to reach one of my personal lifetime goals, publishing my first book. With your support, I can make this dream a reality. Click here to pre-order your copy and help me share wellness with the world

Only 20 books left to reach the goal of 250! I know I can do it with your help. Thank you for your support in making this dream come true. 

January 1, 2016.

January 1, 2016. Day One of a Bright New Year! 

Hello Friends!

How is your year going so far? I have a feeling 2016 is going to be a good one for you! My year has gotten off to a strong and blessed start. I spent New Years in Hawaii to celebrate two of my friend’s getting married. It was a beautiful trip and Im so grateful I got to be there to celebrate their happy future together. While I was there I ran beside the Maui bay (heaven), swam laps with a giant sea-turtle (magical), ate my weight in pineapple (just.cant.get.enough), and danced under the stars to “watch me whip” (lets hope no one got that on camera ;). Hawaii is by far one of my favorite places in the world to play, relax, and enjoy incredible natural beauty. What a way to begin 2016!



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After Hawaii, I returned home to San Francisco to head right back out to lead a New Years Wellness Weekend Retreat at Solage Calistoga. It was a blissful experience full of uplifting workouts, inspiring workshops, relaxing mineral baths, and goal setting for a bright year ahead. I’ll fill you in on all the details in another post… but for now lets just say this: Solage is a little slice of heaven on earth and I am very grateful to have worked with them in starting 2016 right. 

All checked into Solage Calistoga and ready to lead a weekend of wellness workshops.

All checked into Solage Calistoga and ready to lead a weekend of wellness workshops.

From Solage it was back to the Bay to lead a day of Caroline Jordan Fitness corporate wellness workshops for DDB San Francisco. DDB is an advertising agency in San Francisco known for being “21st century achitects of big brand stories”. They work hard, love what they do, and are incredibly talented professionals.  

I was honored to be there and support DDB in their health and wellbeing. Our 2 hour wellness workshop together was a full session that covered a lot of subjects related to wellness and helped further a healthy work culture at DDB San Francisco. It was informative, inspiring, uplifting, and fun. The smiles in the room give me such joy. I feel it is my purpose to inspire and support self-care and a healthier, happier world. It is my hope is that through these workshops and events participants can get real resources they can use to positively impact their wellness and lives. I believe in my work. And I believe that each workshop and corporate wellness effort can empower positive lifestyle changes in individuals, companies, and the world as a result. 

Presenting Caroline Jordan Fitness "Wellness X-Sesh" for DDB San Francisco

Presenting Caroline Jordan Fitness “Wellness X-Sesh” for DDB San Francisco


Living well at work feels good doesnt it?


I ended my week on a high note with our second Fitbit Local community Workout. As one of four Brand Ambassadors for Fitbit, I am honored to have the opportunity to create exposure for the brand and promote their products throughout my community. I am helping to create a new initiative for the organization called “Fitbit Local”, which encourages Fitbit users to stay motivated and reach their goals by sweating it out at free local workouts led by the most talented fitness professionals. 

Fitbit’s mission is to empower and inspire individuals to live a healthier, more active life. The organization designs products and experiences that fit seamlessly into user’s lives so they can achieve their unique health and fitness goals.

San Francisco has two Fitbit local ambassadors, myself and my good friend + colleague Jeremy Falk. Together we host FREE, unique, and uplifting monthly workouts in breathtaking SF locations. For more information and to register to join us for our upcoming FREE fitbit local workout events, visit: . Get together, Sweat Together. The fit life is best when shared with others.

San Francisco Fitbit local ambassadors: Jeremy Falk and Caroline Jordan

San Francisco Fitbit local ambassadors: Jeremy Falk and Caroline Jordan

The year is already going by too fast and we are only 17 days in. Everyday I remind myself to stay present, grounded, and enjoy the journey. It’s a beautiful gift to fill each day with the things that FILL me. Cant wait to share more exciting adventures with you in the year to come.

With a new year comes new music that’s keeping me motivated and moving forward towards my goals and dreams. I hope you enjoy this soundcloud mix, its been brightening up my days with upbeat positive energy.

What will be motivating YOU to get out there and go this week? Leave me a comment below and tell me what goals you are excited to go for in 2016. 

In health,


If you liked this post, please SHARE it with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

Other Things to Check Out This Week:

Healthy and Fit Holiday Gift Ideas 2015


Gift ideas for everyone on your list who’s into staying fit and feeling fabulous. Here are my top picks from every price range so that you can give the gift of health and happiness this holiday season. You have the power to help someone FEEL good inside and out. And that is something that lasts long past New Years 🙂

Balanced Body Breakthrough Book.

Give the gift inspiration, encouragement, and self-care support with my Caroline Jordan Fitness coaching book “Balanced Body Breakthrough”. This book is the in depth guide to getting your mind, body, and spirit in great shape so that you can LOVE your life. I believe this book will be a great resource in empowering personal and community wellness. It makes a great holiday gift, and by pre-ordering your copy, you can help me reach the 250 pre-order goal to gain publishing (currently at 180 copies sold – 70 copies away from making this dream a reality.)

Please visit:…/balanced-body-breakthrough to pre-order your copy and give the gift of wellness this holiday. 

Yoga Tune Up Therapy Balls

If you’ve been reading this blog for a while, you know how obsessed I am with my balls 😉 Created by Jill Miller the Yoga Tune Up Therapy Balls measure at about 2 1/2″ in diameter each and are made of a special rubber that grips at your skin, grabs at multiple layers of muscles, and rubs out adhesions and tension, providing a deep tissue massage. Jill created Yoga Tune Up® as a simple way to restore her body and mind to keep balanced and free of pain. And its TRUE: through regular self massage you too can LIVE BETTER IN YOUR BODY. If you havent experienced the yoga tune up balls you are doing your body a disservice. I travel with them everywhere and pull them out whenever I feel a muscle get cranky. Want to get rid of pain but dont know where to start? Ive created a whole YouTube video playlist to help you learn how to recover, restore, and renew your body with strategic self massage.

Yoga Tune Up Self Massage Videos

Tsuya by Kristi Yamaguchi  fitness apparel


Mckenna Skirt and Madison Pullover by Tsuya by Kristi Yamaguchi

Tsu.ya (pronounced tsoo-ya) is designed to feel good and deliver style that fits every part of an active lifestyle. Influenced by Kristi’s years as an international athlete traveling to fashion capitals around the world, Tsu.ya, offers modern designs, on-trend colors and sophisticated style, plus ultra comfortable fabrics.

My favorite Tsu.ya pieces: Alli Cami Tank, Penelope Capri, and the Whitney Wrap Jacket. Plus the Mica jacket is the perfect little black jacket for a casual day in the city or office. 

Best part of all is if you give Tsuya as a gift, YOU are giving back! A portion of the proceeds from all Tsu.ya sales goes to the Kristi Yamaguchi’s Always Dream Foundation, which inspires underserved children to reach for their dreams through innovative reading programs and by advancing the cause of early childhood literacy.

Mica Jacket by Tsuya by Kristi Yammaguchi

Mica Jacket by Tsuya by Kristi Yamaguchi

Vega Protein

Everyone loves to fuel right, they just dont always love paying the price. However the question shouldnt be why is healthy food so expensive, it should be why is unhealthy food is so cheap. When you choose to invest in the best, you reap the benefits. I’ve been a Vega product user for years and truly believe in the products and the quality of health they supply. I’ve learned how to fuel BETTER through experimenting with the Vega line in my healthy lifestyle. From Vega One All in One Nutritional Shake to Vega Protein & Greens there is a perfect product for every lifestyle and diet. For your athletic friends, the company just upgraded their Vega Sport Performance Protein line which now has:

  • Increased Protein, BCAAs, and glutamine: 30 grams of GMO-project certified, complete-plant based protein per serving and 6 grams each BCAAs and glutamine
  • Added Performance Ingredients: turmeric, tart cherry, black pepper, probiotics (1 billion CFUs), and bromelain
  • New Non-GMO Project certified Protein Blend: from pea, pumpkin seed, organic sunflower seed and alfalfa protein

Just like always, Vega products are made without dairy, soy, artificial flavors, colors or sweeteners. Its my go-to choice for fueling right. You can check out my simple protein smoothie and pumpkin spice smoothie for simple ideas on how to fuel better with Vega. 

Having too much fun living spreading the Vega love.

Having too much fun living spreading the Vega love.

Fitbit Charge or Fitbit Flex

Unbeatable technology, the largest fitness community, and a family of fitness products for everyone. Fitbit is on a mission to empower people to lead healthier, more active lives by providing them with data, inspiration and guidance to reach their goals. The Fitbit platform enables users be more active, exercise more, eat smarter, sleep better and help manage their weight to help them reach their health and fitness goals. Fitbit knows that one size does not fit all so they continue to offer the widest range of all-day trackers (6) and price points ($60-250) to fit consumers’ varying needs and lifestyles.

Their products help motivate millions of people to achieve their goals both individually and within the large community of Fitbit users they choose. Whether you want to inspire Aunt Sally to join your 10,000 steps a day walking challenge or help your friend marathon Matt stay on track with his running goals, there is a Fitbit fitness gift to perfectly fit their lifestyle. I have the Fitbit Surge Fitness Superwatch and many of my friends enjoy their Fitbit Flex Wireless Activity + Sleep Wristband . Check out their website at:  to view all of their products. Maybe a fitbit for everyone in the family? After all, a family that sweats together stays together 🙂

Positively Inspiring Workout Tanks

I teamed up with local designers Manifesto Print Co to create tee-shirts with positive messages. I believe these tanks can serve as a reminder to train positive and live in gratitude. Even something as simple as a screen print tee can actually signal the mind to move into a more powerful place. Below are two “Caroline Jordan Fitness” positive thought workout tops to help you train positive. You can order directly from the links below the photos, they ship nationwide.



I believe positive thoughts equal positive results and that when your mind is in a good place your life will follow suit. Would you smile if you saw one of these tees in the gym? Yea I thought so…. I would too 🙂 
Aloha Good Greens Collection

Aloha Good Greens Collection Photo Credit 

Aloha Healthy Good Greens Collection

Post holiday season, everyone has one thing on their mind. DETOX. What better way to do it than with power packed portable greens powders from Aloha? with clean-ingredient whole foods, high-quality superfoods, and an excellent source of naturally occurring Vitamin D, the Aloha greens are an easy and simple way to get a full serving of fruits and vegetables—all in one convenient on-the-go pouch! I mix the packets into smoothies and oatmeal when Im at home and use on the road to stay regular (was that too much information? ***blushing now). The good greens collection makes for a great gift, use the code “carolinejordanfitness” for %20 percent off your order. Yes, I love helping other people feel good for less $$ 🙂

ALOHA table at my most recent "Healthy Hour" event in San Francisco

ALOHA table at my most recent “Healthy Hour” event in San Francisco


Fabiola Molina Athletic Swimwear

Do you have goals to learn how to swim in the New Year or a friend who’s a fiend in the pool? Ive been a swimmer since 2004 and it is one of my favorite ways to stay fit and well. But as you know, sports swim suits arent always cute. Thats why when I met the Fabiola Molina line of swim wear I fell in love. Made by Brazilian olympic swimmer, Fabiola Molina, her colorful collection of sports swimsuits are designed to look cute while you train your butt off. I’ve tested out her two piece sunkini in the pool, ocean, and even diving off a 50 foot cliff jump in Hawaii and can tell you – these suits are designed to stay put and get compliments. The best part is the affordable price – one two piece costs less than 1/2 of a American suit….. for quality that lasts longer and looks better, Fabiola Molina is where its at. Designs for both men & women, check out their international store online at: 

Anything Lululemon. 

You really cant go wrong with anything lululemon as a gift. Its simply the BEST. On a tight budget? How about some socks? For $14 bucks, they make the perfect stocking stuffer and I can guarantee you anytime the recipient puts them on their feet they will smile.

Spiritual Gangster Clothing

We sell this line at EQUINOX fitness clubs and Im in love with all of their clever tees and sweatshirts. Perfect for that yogi in your life. Check out this cute “wake up and live” sweatshirt below and You can see their entire line of cute yoga wear here. 

Healthy Holiday Hostess Gift

Headed to a holiday party? People’s houses are packed with sweets and champagne. Bring something different! Something they will remember you with. Pack a basket full of merry and bright healthy treat delights! Fill it with Clearly Kombucha, KIND Snacks, or even some Superfood Chocolate. Pretty much anything from the Whole Foods whole body section is also always a win. When everyone else is bringing sugar, you can bring the stuff that really feels good. Now that is a sweet treat to the host. 

What are you excited to give this year? Leave me a comment with your favorite fitness gift idea below, it might inspire a fun present for my favorite people as well 🙂

Wishing you a happy and healthy holiday full of joy,


Other Things To Check Out This Week:

Get Over the After Lunch Afternoon Slump

You’ve had a busy work day and you are starting to get hit by the dreaded after lunch afternoon slump. You have a TON to get done before the end of the day. What can you do to boost your energy without reaching for a third cup of coffee or diving face first into the communal bowl of office candy?!

I want you to stand up.

Between 2 p.m. and 4 p.m. each day, many people experience an energy slump. This comes from things like a decrease in your body’s core temperature, digesting an afternoon meal, too much time sitting, or stress. Instead of a quick but short-lived boost from a caffeine-laden drink or a sugary snack, office exercises can increase your energy and give you the stamina to breeze through the second half of your work day with health.

Interspersing short movements and exercises throughout the workday can powerfully impact energy, productivity and efficiency. Whether it’s stretching periodically in your cubicle or walking around during a conference call, small actions can go a long way toward improving your energy levels and performance.

Next time you start to feel the afternoon slump, gift yourself a quick burst of movement. Retreat to a private corner of your office or find a vacant area near a wall clock and do a few of the exercise moves included in the videos below to shake off sitting stiffness and fatigue. You’ll be surprised at how much better you feel and you may even get addicted to your afternoon exercise habit. 

These videos are supplements to one of my Corporate Wellness Workshops, “Re-Boot at Work. Life hacks for more energy in work, wellness, and life.” Want to raise awareness of healthy workplace habits and get the support you need to thrive in the office? Contact my about my corporate wellness offerings and workshops at

People get it in their minds, if I don’t get that 30 minutes, I might as well not exercise at all. But that all or nothing thinking limits your life and your performance potential. Living a fit lifestyle doesnt have to be exclusive to gym workouts. Exercise exsits everywhere if you look for it. Take the stairs instead of the elevator. Walk around the office. Stretch when you are at the fax machine. Stand up and step touch while on a phone call. Use your desk chair to stretch. Turn small windows of time into opportuities to be active and invest in long term health benefits. Make physical activity a way of life so that you can be active long term, healthier, more mobile, and just happier all around.

Wishing you happiness and health,


Other Things To Check Out This Week:

You Got ROLFED. Week Six.

I had an incredible strength and hill running workout two days before my sixth Rolfing appointment with Marie. Needless to say when I showed up for our session, my legs felt like they could use some lovin’. Marie introduces session number six as the “back of the legs” and I am overwhelmed with joy. Our appointment will address my ankles, calves, hamstrings, and glutes – the perfect match for how my body is feeling the day of our session. Funny how the world works out exactly how you need it to sometimes.

Marie begins every Rolfing session by looking at my current structure and identifying postural shifts since our last appointment.  For  session 6, she starts by asking me to lay belly down on the table with my feet hanging off the end. My heels are in her hands and she starts to work on my feet. Her fingers rub down the sides and back of each heel; the work is INTENSE and I practically jump off the table.  How often is it that you address the tension going on in your feet? Well until you are brave enough to find out for yourself, let me tell you… theres A LOT going on back there. Fortunately for me, we move on quickly and into the calves and hamstrings. Calf work is typically excruciating for most, but I always seem to enjoy it. Years running and dancing have given me strong calves… with a lot of tension. Marie works along all lines of the calf muscle, using her elbow to apply powerful pressure. My tight, ropy calves eventually give into the work and melt onto the table.

Moving up the leg I start to get nervous… the hamstrings are my super sensitive spot. For some reason, I have never been able to find a massage therapist to work on the backs of my legs without me begging for mercy and preventing them from doing their work. Everytime I have had hamstring massage, there have been sharp sensations down the back of my legs and I have to call it quits early. I tell Marie in advance that Im scared and to watch out incase I accidentally kick her. She eases my worries by assuring me to work slowly and patiently coerce the muscle to let go. I try to keep calm and carry on – with the phrase, “bring it Hamstring Rolfing.”

Surprisingly, Marie is not only able to work on my hamstrings, but to get them to release as well. Her unique rolfing techniques applied in a slow, steady pace ease my back leg muscles into surrender. She is able to work the entire back side of my legs with very little wincing (or crying) involved. To date, Marie is the only therapist who has actually been able to access and work on my hamstring muscles. I am in awe; my jaw has dropped on the massage table.

From the hamstrings we move on to the back of the hips and sacrum. . Now let’s be honest, butt massage is always something EVERYBODY wants – but is too shy to ask for. However, the sixth rolfing session isnt just your average “bootay rubbin”. It works all the attachments of the hip in addition to the glute max. The work feels similar to trigger point massage, but is differently deep and re-structuring for the body. All the spots around the base of the spine and sacrum are intense in a good way, leaving my tailbone with the feeling of length.

We finish with a little lower back spinal work and then Marie asks me to flip over onto my back. Face up, she has me to bridge my hips and uses her hands to help my pelvis settle into alignment. This pelvic tilt helps allow all the positive changes from our work settle in. My body feels long from the top of my tailbone to my toes.

We conclude by practicing proper pelvic alignment and posture together. Training in something I so desperately need, yet would NEVER do on my own (posture lessons – Im positive we could all use that in our daily life). The back side of my body has experienced significant release, causing my posture to shift to a more beneficial place. Session six ends like all the sessions before – with me walking out of our appointment 10 feet taller.

The day after Session six with Marie, I enjoy one of the STRONGEST running workouts I’ve had in weeks. I could write it off as just a lucky workout…. but Im thinking it might have more to do with all this Rolfing 😉

Have you been “Rolfed”? What was your experience? Leave your comments below with your rolfing stories – Id love to hear from you!
Read More:
Check out Marie’s website for more :

Marie is certified in the Rolf Method of Structural Integration, also known as Rolfing® from The Guild for Structural Integration in Boulder, Colorado.  Her massage training was completed at National Holistic Institute where she was trained in Swedish, Deep tissue. Shiatsu, Myofascial Release, and Reflexology. CLICK HERE to continue reading about Marie Thiebaud, structural integration specialist. 

You Got ROLFED. Week Five.


I did it! I made it to the halfway mark in my 10 series Rolfing experiment. It has been an eye-opening and body-changing process; one that continues to teach me more about proper movement and spinal alignment. I find myself looking forward to each session with Marie and another opportunity to progress towards a healthier spine.

Sessions 4, 5, and six in Rolfing are coupled together because they all focus on the body’s “core” musculature. Rolfers define “core” structures as those that lie close to the spine and the body’s midline; they are differentiated from the “sleeve,” consisting of the shoulder and pelvic girdles, and the lateral structures of the legs. Session 5 builds upon the work of Session four and continues to move up the body’s core. It works up the midline of the body; opening the abdominals, psoas, and sternum. The goal of session 5 is to balance the hip flexors and release the upper structures of the pelvis and abdomen. These are DEEP physical structures and hard to release through regular massage.  The Rolfing technique is considered genius in that it found a safe method of working with these structures with a minimum of discomfort. Rolfing methods  performed by a properly trained therapist  can provide an enjoyable and structurally successful session for the client.

Marie began our fifth session by working my upper sternum. It was unusual work, I am not used to having my chest or clavicle worked on. Even though it was very intense, it instantly provided a deep release and opening in my shoulders. My chest felt open, lifted, and proud. My typical slouched shoulder stance was gone and my posture felt perfectly long. The session then continued down my torso using unique techniques to release the muscles of my abdominal wall. Marie had me perform different movements as she worked to release of each part of my torso. For example, she had me perform a hip bridge and then used both hands to rolf individual segments of my abdominals while I moved. This technique felt as if she was “scooping out” my abs, it was the most unusual massage method I’d ever experienced. Have you EVER had your abs massaged before? The fifth session with Marie made me realize how badly the abs need regular work. Take a moment and think about how much those core muscles do to support your EVERY movement. They play a key role in everything you do (besides just looking sexy in a swimsuit). As bizarre as the abdominal work was, I was surprised by the dramatic results. My diaphragm felt loose and my breathing was easy. My abs felt open and relaxed.

Marie continued the session by working a crucial part of the abdomen,  a deep muscle called the PSOAS.  The Psoas is considered a hip flexor. It stabilizes your posture and assists in straightening the lumbar (lower) spine. The muscle starts in the lower back, branches into the your pelvic area ,and inserts on the lesser trochanter of your femur(leg). A tight posas muscle can cause lower back pain, is a huge culprit in poor postural alignment, and can hurt performance in sport/daily life.  From the extreme athlete to computer addict the psoas is chronically TIGHT on most people. The rolfing method works to relieve your psoas tension and allows for more mobility and freedom in the pelvis.

Even though it can often be painful, the psoas muscle is one of my favorite things to have massaged. Im a firm believer EVERYONE needs to experience getting their psoas released at least once in their life. I see it as a “rite of passage towards better body awareness”. In our session, Marie used special rolfing techniques to release my psoas muscles. The intensity was worth it. I stood from the table with NEW HIPS. I can’t even begin to describe the amount of freedom and mobility experienced in the pelvis from the fifth rolfing session. It was as if I had just done three days of non-stop yoga. I was a new woman.

We concluded our time together with a little bit of neck work (love) and movement training. Marie had me practice standing in proper alignment with my new (free!) pelvis. It was extremely educational. Since our time together I find myself recalling her movement cues and correcting my posture in everything I do. Next up is number 6, which according to Marie continues to work on the pelvis, hips, and back of the body. Im ready and eager for more – cant wait to see Marie again enjoy another eye-opening body session.

Have you been “Rolfed”? What was your experience? Leave your comments below with your rolfing stories – Id love to hear from you!
Read More:
Check out Marie’s website for more :

Marie is certified in the Rolf Method of Structural Integration, also known as Rolfing® from The Guild for Structural Integration in Boulder, Colorado.  Her massage training was completed at National Holistic Institute where she was trained in Swedish, Deep tissue. Shiatsu, Myofascial Release, and Reflexology. CLICK HERE to continue reading about Marie Thiebaud, structural integration specialist. 

You Got ROLFED. Week Four.

Since beginning my Rolfing Experiment, I have had many clients ask me if they should consider investing in going through the 10 series of structural integration massage process. From what I have experienced so far, I think Rolfing would benefit EVERYONE. The Rolf Institute of Structural Integration does a great job highlighting different individuals that may benefit from the Rolfing method:
“According to Dr. Rolf, all bodies have some degree of disorder and compensation in their structure; therefore she believed that everyone should receive Rolfing Structural Integration. In fact, in her global vision, she imagined a more evolved and structurally efficient human species as a result of Rolfing SI. However, we realize that most potential clients need more compelling reasons to undergo this powerful transformative sequence of session. It is possible to divide those who come to Rolfing SI into two groups.The first and largest group who should consider Rolfing SI are those who have a history of injury or trauma and notice that the effects of their often minor injuries are beginning to interfere with their everyday lives. In many cases these individuals have tried traditional medical treatments or exercise to reduce or counteract the long-term effects of old injuries with varying degrees of success. This group might include former and current athletes, musicians, performers or those engaged in physically demanding jobs who choose not to accept the notion that the quality of their lives must suffer simply because they are aging. In fact, all adults of any age who suffer from any limiting physical discomfort can absolutely benefit from Rolfing SI as long as the pains themselves are in the neuromuscular system and not signs of a nervous disorder or a deeper pathology. For most of us, Rolfing SI combined with appropriate movement therapy, such as Rolf Movement® Integration, and exercise offers a long-lasting solution for connective tissue problems.
The second group are those who are on a spiritual path and who find that their physical limitations prevent them from attaining a higher level of spiritual or emotional peace. Frequently, many on this path assume that the body is something to be transcended rather than something to be honored and loved. For these individuals, Rolfing SI can serve as an educational resource which allows them a more intimate and comfortable relationship with their physical body, which in turn allows a greater ability to experience greater serenity. Interestingly enough, as the body transforms physically it transforms on other planes as well, so that, while Rolfing SI’s primary focus is the muscular and connective tissue system, it frequently has an even more dramatic effect in seemingly unrelated areas such as the spiritual. Exactly how this happens is still a matter of much debate and speculation. However, the results of the work were of much greater importance than the how or why for Dr. Rolf. The genius of Rolfing SI is that it can effect so many people in so many ways and continue to reveal new possibilities for such a rich diversity of individuals.”
Even if you don’t consider yourself to be in one of the above categories, theres a good chance Rolfing will help you discover a way alleviate pain and move freely in your body.  I recently went in for my fourth Rolfing session with Marie and continued on the journey towards getting to know my body. Session four was a DOOZY, my pelvis is now in a new place!

The fourth session is considered the first “deep session”  and is described as the junction between the surface-layer work of sessions 1-3 and the core work of sessions 4-7.  It focuses on what is Rolfers call the body’s “active core” , the deep structures that lie close to the spine and the body’s midline. The goal of session 4 is to  improve the weight transmission in the legs, to bring balance to the pelvis, and to free restrictions in muscles connecting the upper and lower body.


During most of session four , Marie worked around my hips, butt, and lower back. The work was intense and eye opening for me.  It wasnt so intense that it was painful, it felt deep and impactful for me. I knew that after years of running and cycling that my hips were bound to be tight…. but I never knew how much tension I carried around my pelvis. There were spots around my sacrum that needed Rolfing more than I thought. I feel so thankful Marie is helping me find better body balance. Throughout our session, Marie had me stand and assess the physical changes before, during, and after the Rolfing work. As I have said before, it really is amazing how much the body changes after going through this massage technique. Throughout the session you can see and feel the differences as your body shifts in its structure. Not only that, but Marie teaches you how to MOVE with this improved posture in a way that helps your body  move in a pain free modality.  During session 4, she taught me how to access my “pelvic floor” and how to use it to improve my movements in training and daily life. The pelvic floor is something you dont think about often, yet is integral to every move you make. We worked on sitting, standing, and moving from a place of proper postural alignment in my pelvis. It was helpful and gave me a strong sense length and freedom in my legs and torso.  At the end of our fourth appointment, I had a new feeling of energy, harmony, and integration in over-all body movement. Session 4 gave me the first glimpse of what Ida Rolf meant when she wrote of a “gravitationally aligned body”. Every session brings me more body awareness and helps my body on its way to a balanced state. Im already excited to find out what eye-opening experience number 5 brings about!

Have you been “Rolfed”? What was your experience? Leave your comments below with your rolfing stories – Id love to hear from you!
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Marie is certified in the Rolf Method of Structural Integration, also known as Rolfing® from The Guild for Structural Integration in Boulder, Colorado.  Her massage training was completed at National Holistic Institute where she was trained in Swedish, Deep tissue. Shiatsu, Myofascial Release, and Reflexology. CLICK HERE to continue reading about Marie Thiebaud, structural integration specialist. 

READER Q&A: Why The Scale Lies.

Q: WHATS UP with the SCALE? Ive been consistently working out and eating right for 3 months. I feel better and my clothes fit great! I havent weighed myself since I started with these fitness changes, so I thought Id give the scale a chance after 3 months of healthier habits. I was really sad to see that my weight on the scale hadnt changed at ALL. How is this possible?! I look and feel better, but has all my work been for NOTHING? Please explain!

A: GREAT question. Many people on their quest to a healthier self get discouraged by the number on the scale. But believe it or not, the scale is not an accurate test to your health and fitness. Before you throw in the towel and head to the couch, I want you to read the below article. Think about it… does the scale REALLY tell you how healthy you are?


“Why The Scale Lies “

by Renee Cloe, ACE Certified Personal Trainer  

We’ve been told over an over again that daily weighing is unnecessary, yet many of us can’t resist peeking at that number every morning. If you just can’t bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence it’s readings. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, you can free yourself from the daily battle with the bathroom scale.

Water makes up about 60% of total body mass. Normal fluctuations in the body’s water content can send scale-watchers into a tailspin if they don’t understand what’s happening. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink, the more of it your body retains. If you are even slightly dehydrated your body will hang onto it’s water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water.


Excess salt (sodium) can also play a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium. Generally, we should only eat between 1,000 and 3,000 mg of sodium a day, so it’s easy to go overboard. Sodium is a sneaky substance. You would expect it to be most highly concentrated in salty chips, nuts, and crackers. However, a food doesn’t have to taste salty to be loaded with sodium. A half cup of instant pudding actually contains nearly four times as much sodium as an ounce of salted nuts, 460 mg in the pudding versus 123 mg in the nuts. The more highly processed a food is, the more likely it is to have a high sodium content. That’s why, when it comes to eating, it’s wise to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains. Be sure to read the labels on canned foods, boxed mixes, and frozen dinners.

Women may also retain several pounds of water prior to menstruation. This is very common and the weight will likely disappear as quickly as it arrives. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high-sodium processed foods to a minimum.

Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and it’s packaged with 3-4 pounds of water when it’s stored. Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates. As the glycogen supply shrinks you will experience a small imperceptible increase in appetite and your body will restore this fuel reserve along with it’s associated water. It’s normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss, although they can make for some unnecessarily dramatic weigh-ins if you’re prone to obsessing over the number on the scale.

Otherwise rational people also tend to forget about the actual weight of the food they eat. For this reason, it’s wise to weigh yourself first thing in the morning before you’ve had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different than putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner is not fat. It’s the actual weight of everything you’ve had to eat and drink. The added weight of the meal will be gone several hours later when you’ve finished digesting it.

Exercise physiologists tell us that in order to store one pound of fat, you need to eat 3,500 calories more than your body is able to burn. In other words, to actually store the above dinner as 5 pounds of fat, it would have to contain a whopping 17,500 calories. This is not likely, in fact it’s not humanly possible. So when the scale goes up 3 or 4 pounds overnight, rest easy, it’s likely to be water, glycogen, and the weight of your dinner. Keep in mind that the 3,500 calorie rule works in reverse also. In order to lose one pound of fat you need to burn 3,500 calories more than you take in. Generally, it’s only possible to lose 1-2 pounds of fat per week. When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it’s physically impossible for all of that to be fat. What you’re really losing is water, glycogen, and muscle.

This brings us to the scale’s sneakiest attribute. It doesn’t just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose “weight,” that doesn’t necessarily mean that you’ve lost fat. In fact, the scale has no way of telling you what you’ve lost (or gained). Losing muscle is nothing to celebrate. Muscle is a metabolically active tissue. The more muscle you have the more calories your body burns, even when you’re just sitting around. That’s one reason why a fit, active person is able to eat considerably more food than the dieter who is unwittingly destroying muscle tissue.

Robin Landis, author of “Body Fueling,” compares fat and muscles to feathers and gold. One pound of fat is like a big fluffy, lumpy bunch of feathers, and one pound of muscle is small and valuable like a piece of gold. Obviously, you want to lose the dumpy, bulky feathers and keep the sleek beautiful gold. The problem with the scale is that it doesn’t differentiate between the two. It can’t tell you how much of your total body weight is lean tissue and how much is fat. There are several other measuring techniques that can accomplish this, although they vary in convenience, accuracy, and cost. Skin-fold calipers pinch and measure fat folds at various locations on the body, hydrostatic (or underwater) weighing involves exhaling all of the air from your lungs before being lowered into a tank of water, and bioelectrical impedance measures the degree to which your body fat impedes a mild electrical current.

If the thought of being pinched, dunked, or gently zapped just doesn’t appeal to you, don’t worry. The best measurement tool of all turns out to be your very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don’t be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take them in stride. It’s a matter of mind over scale.


Readers, WEIGH IN! Do you use the scale to tell you how healthy you are? Leave your comments below!

ROLFED. Week 2.

Rolfing: Session 2. Fancy Footwork!

I went in excited and ready for my second Rolfing appointment with Marie. I didn’t know what to expect, and was looking forward to continuing my journey towards a balanced, pain free body . Before we began,  Marie quickly gave me the  session #2 “run down”. According to Marie, the aim of the second Rolfing session is to create a more stable base of support for the upper body. Session two centers around the feet and the lower legs. The goal of the work is to improve the function in your foundation joints (feet, ankles and knees)  giving you a greater sense of ease in walking and a feeling of ‘groundedness.’ This helps to bring awareness of your individual walking patterns and to help you learn how these affect the structure and function of your entire body. Session two also includes some work on the upper, middle and low back, in order to provide more length all along the spine.

Did you ever stop to think how HARD your feet work or how they move when you walk? Take a minute and check it out (lots of GOOD feet info on THIS POST). Everything from your ankles, knees, hips, shoulders, and head moves from your base of support: Your feet. If you aren’t using your feet correctly, its a good chance nothing else is working right either. Everything starts from the ground up. Just like a tree and its roots, you’ve got to make sure you’re planted correctly if you want to live a long healthy life. Before we began I knew session two would be an important and eye-opening one for me.

It was all that and MORE. We started right away with my right foot and calf. Since I use my feet everyday, I figured it would be intense, but OH MY GOODNESS. Theres a LOT going on down there!   Marie spent twenty minutes working on my right foot, calf, and shin. The amount of stress and imbalance that my body had accumulated over time was suprising. Trust me, this is no pedicure massage. Session two gets IN THERE.

Twenty minutes later (oof! still breathing… kinda), Marie had me walk around and compare the actions and differences between the two legs. The leg that had been Rolfed was sore, but oddly enough felt stronger and more secure. I felt as if I could articulate throughout the entire foot – from the tips of my toes to my heel. I could spread out through my toes and my walking stride seemed lengthened. It was a dramatic difference between the two. I was ready to share the love with the left. After a few deep breaths I laid back down for Marie’s work on the other side.

Marie taught me that typically, most people carry their weight on the outside edge of each foot, even though the inside appears better able to support the stresses of body weight. Apparently, most people walk by allowing the legs to pull the upper body along after them. This habit puts too much pressure on the heels and can reduce flexibility in the toes and metatarsals. If, on the other hand, the upper body initiates a step by “falling” lightly forward, the legs can easily swing forward in response, the body’s weight “caught” on the whole foot. After both my right and left had been worked, Marie had me get up in the massage space and practice properly walking. The rolfing work left my feet feeling grounded and stretched out. We took it slow and picked apart my foot stride, paying attention to how I hit the ground and how that influenced the movement of my entire body.  Its AMAZING what you notice when you take the time to pay attention. The rolfing combined with Marie’s movement session helped me learn a new way for my body to walk through the world. Session two taught me to step strong from the ground up. It might take some time for me to learn this new movement pattern… but I have a feeling in the end it will be worth the work 🙂 We finished our 90 minute rolfing appointment with a bit of work on my neck and spine. Neck work is always delicious, and it was a nice treat after the intense work on the feet.

Since session two I have been much more MINDFUL of how my feet move and how I walk through the world. I pay attention to my feet when I walk to work, during cycling class, and even during yoga. I cant say I’ve completely changed my walking stride, but with this new knowledge it gets better every day. As the days pass, Ive continued to notice subtle changes and shifts. Its an experience that has allowed me to slow down, pay attention, and develop healthier movement patterns.

Up next is session three, which according to Marie is all about the upper back and neck. I cart a heavy purse around San Francisco day in and day out…. I am beyond excited for my next appointment.

Have you ever had a foot massage this intense? What was your experience?

For more on Marie and the Rolfing technique, check out this POST, or Marie’s website at:

More Fun Foot Info: How Fit Are YOUR feet? Great Article

Looking for a free foot exercise video? CLICK HERE.  Kinda just want a foot massage? Try my favorite technique with a tennis ball. 

Client in the Spotlight: Monika Miethke

I have worked with Monika Miethke as her group fitness instructor for 4 years. Her energy is contagious; she is in every group fitness class with superstar strength, a smile and a positive attitude. I am so grateful for students like Monika and a happy to highlight her story on this blog. After the Breast Cancer Awareness Post, Monika wrote to me with her words on battling the illness. I wanted to share her inspiring story in this space and remind you that there are NO LIMITS.

“Dear Caroline, This photo has been taken a few days ago.I am wearing the pink scarf in honor of the breast cancer awareness month – October. I did have breast cancer twice, each one year apart, but I am a surviver and I have to admit that exercise has helped me enormously to overcome my sadness. And with reconstruction I am able to feel whole again. Of course I contribute to the “Brest Cancer Fund” in San Francisco at a regular basis. I encourage all women to get an annual check-up, since early detection is essential in surviving this illness. Exercise did not just help me to forget the pain, exercise helped my healing process and made me strong again.
All the very best, Monika.”

Thank you Monika for sharing your story and inspiring us all to live rich, full and long lives. Feel free to share your story as a comment below or any ideas on how we can help. Lets work together to find a cure. Lets fight to end breast cancer!

Love and gratitude to you all,