Category Archives: healthy holidays

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

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

Pumpkin Spice

Pumpkin Spice

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

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

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

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

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

Pumpkin Spice Protein Smoothie.

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

Ingredients

Preparation

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

Pumpkin Protein

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

Directions: Blend. Drink. Be happy.

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

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

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

Ready start? Enroll here. 

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

Cheers to your health,

Caroline

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The #1 Secret to New Year’s Resolution Success

Want to be a New Year’s Resolution success? Read on for my top coaching steps on how to be a New Year’s Resolution success and the #1 secret to make your positive resolution results last. 

new years resolution success

Did you know only 8% of people that set a resolution actually achieve their goals?  92% of people have good intentions but just abandon them after a few weeks or so.

We can do better than that. I know it.

And 2017 is the year to make what you want HAPPEN.

I want to help you succeed and make your goals a reality! I want to help you be the person you want to be. What do you want for your life in 2017? Here are my top coaching steps on how to be a New Years Resolution success and the #1 secret to make your positive resolution results last. 

Steps for New Years Resolution Goal Success:

  • Create a clear vision. Creating a clear vision helps you choose where you want to go in life and motivates you even when the going gets tough. What is the outcome you want from your resolution? What will your life look like if you achieve your goal? That is your vision, the positive end result. 
  • Make a powerful visual reminder. Creating vision boards is considered by many to be a vital step on the road to success. Since positive, focused thinking is the key to achieving goals, pinpointing what those goals are and having something tangible to symbolize them is an essential part of the process.Read my guide on how to make a Vision Board for goals that have lasting power. I make one for every new year and swear by it’s magic powers.
  • Pace yourself. There’s no better way to get sick of something than to do it too much, too hard, and too often, to the exclusion of other pursuits and activities. Take your time and don’t hurry things. There’s no need to do several marathons in your first year of running or become fully sugar free in 30 days. Slowly build upon layers of learning, growing, and small wins. With that approach, you’ll be able to accomplish your resolutions without burning out.
  • Get SMART. Goals make resolutions real. Your resolutions need to be SMART to work: Specific, Measurable, Actionable, Realistic, and Time Bound. When helping clients set goals, I always tell them to act like a news reporter. If your goal was on the news, what would be the who, what, when, where, and why? Cover all the bases when defining and describing your goal. For example: Goal: “I want to get strong”Specific goal: “I will complete a strength routine using 10 to 20 exercises, targeting all my major muscle groups, for 20 minutes at least twice a week to build strength and fitness”Goal: “I will be less stressed.”Specific goal: “Every workday at 3:00 p.m. I will take a regular break to get outside, go for a walk, and de-stress.”Goal: “I will eat healthier meals.”

    Specific goal: “I will make a grocery list and shop every Saturday morning for at least five days of meals and snacks per week.” Or “I will use eatingwell.com for meal plans, grocery lists, recipes, and guides.”

    Having specific and measurable goals will lead to success, because the goals are attainable. It’s easier to make progress when you know you are making progress.

  • Avoid quick fixes and extremes. Quick-fix solutions like a “30-Day Diet,” “Fit in 5,” or “10 Days to Calm.”  are typically not sustainable long term and can lead to negative outcomes. When we expect immediate results or it’s too much to handle all at once, we get discouraged, burnt out, and quit. It doesn’t have to be that way, you can accomplish your resolutions without resorting to extremes. Just go about it in the right way. Customize your approach to your resolutions by setting SMART goals tailored to your personality, prefrences and unique lifestyle. Use chapter one of  Balanced Body Breakthrough to help you.
  • Come up with solutions for potential challenges. Think about what has gotten in your way in the past or potential excuses that might prevent you from achieving your goals. Forgetting? No time? Losing interest? Not knowing where to begin? Write down foreseeable challenges and create strategies in advance for dealing with them. That way you won’t get sidelined or lose forward momentum when they arise. Think ahead and be prepared to overcome obstacles on your path to success.
  • Drop the “all or nothing” mindset. This mentality sets you up to feel guilty eventually and is why so many people struggle to succeed. Expecting to stick to a structured plan for an extended period of time without ever deviating is unrealistic. Things happen and life can get in the way – through illness, other obligations, exhaustion, different opportunities, etc – it is impossible for everything to go “perfectly”. Let go of the black and white thinking and make achieveing your goals about progress not perfection.
  • Embrace mistakes. You can’t make positive change if you beat yourself up every time you mess up. Mistakes are part of the process. Whats important is what you choose to respond from slipups. Learn, grow, and pick yourself up. Mistakes are proof that you are trying and as long as you choose to grow better from each one, you’ll make progress. Remember it doesn’t matter if you fall down, it matters if you pick yourself back up.

All of the above will help you be a New Years Resolution success. But what’s the #1 key that will make all your positive accomplishments last?

Support 

This is the key.

When it comes to achieveing goals, people are generally accountable only to themselves and often that isn’t enough. Having a strong support network helps ensure that you will remain on track and maintain positive changes in your life. What people, resources, systems, and environments can you draw on to help you realize your resolutions, overcome challenges, and sustain positive change? Communicate your goals to your network and ask them to support you. Choose to surround yourself with people who have a positive impact on your lifestyle and goals. No person is an island, it’s truly challenging to accomplish goals or live a positive life without a community supporting your success.  Find your tribe and make your support network. You do not have to do this alone.

Every month, I host large events to help you connect with other positive people who can support your mental, physical, spiritual health. At these events you’ll meet others who can support you in your resolutions and in making 2017 healthy, happy, and fulfilling. Some of my closest relationships have come because of these meetups. My next event is January 10th 2017, a “ROCK YOUR RESOLUTION” workout to give you what you need to get 2017 started on a high note. Join the party and connect to those who can help you make the New Year better for you. Register here. 

What do you think is the #1 key for achieving a New Years Resolution goal? Let me know in the comments below. 

When we set out to achieve a New Years Resolution, change a habit, or bring a dream into being, ultimately we are involved in a bigger act of conscious self-creation. Rather than being stuck with the way we are now, we can actually choose the habits of the mind and the qualities of the soul we wish to be. We can consciously choose the behaviors and skills we wish to learn, the life we wish to have, and follow through to a successful conclusion. In this way, creating a new habit brings us to precious spiritual gifts: hope – that our future will be brighter than today through the efforts we make – and faith: that we can bring into being more of what we desire in ourselves and in our lives. What more do we need to weave a life of meaning, purpose, and beauty?

And while you’re out there making decisions instead of excuses, learning new things, and getting closer and closer to your goals, know that there are others out there, like me, who admire your efforts and are striving for greatness too. Each of us has the opportunity to change and grow till our very last breath. Keep going. Keep growing. Keep creating a life you love. I’m cheering for you my friend.

Wishing you a happy and blessed New Year,

Caroline

Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

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Easy Ways to Spread Holiday Cheer (and Help Make the World Brighter)

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“The best way to spread Christmas Cheer, is singing loud for all to hear.” Buddy The Elf

The world could use a little holiday cheer right now.

Ok, maybe more than just a little.

And we can help with that.

Well, we probably can’t help everybody or save the world overnight. But we can intentionally spread some holiday cheer and make the world a little more bright. And if we can cheer up one person’s day, maybe their smile can cheer up one more.

holiday-cheer

You can make an impact simply by giving the gift of a smile or a happy moment with little random gestures.  The best part? It’s so easy to give, costs nothing, and the time you invest does a world of good for happiness. Lets join together, pay it forward, and spread holiday cheer. Here are a few easy ways to make the world brighter: 

Easy Ways to Spread Holiday Cheer (and Help Make the World Brighter)

  1. Smile at strangers ( I love this one. Smiling is my favorite )
  2. Leave a large tip
  3. Pay for the person behind you in line
  4. Hand write a letter of gratitude and appreciation
  5. Help someone get active.  There’s a coworker or acquaintance in your life who wants to get healthy, but needs a helping hand.  Offer to go walking or running together or join a gym together.  Check out your local Active activities.
  6. Call your grandparents / relatives just to say hi.
  7. Give an authentic compliment to three people.
  8. If someone you love really likes something (a meal, a favor, etc.) give it to them when they least expect it.
  9. Create a care package and send it to an active duty military unit.
  10. In the madness of holiday shopping: make eye contact with the store clerk. Ask about their day. Give them a smile.
  11. Be compassionate. Ask about people’s stories. Listen. Be a good neighbor. 
  12. Hold the door open for others.
  13. Introduce yourself. Make new colleagues, classmates, etc. feel welcome.
  14. Clean out all your old clothes and donate them to someone in need. Your old is someone else’s new.
  15. Write a positive Yelp review about a local business you like.
  16. Listen intently to people’s stories without trying to fix everything.
  17. Donate blood. One pint of blood can save up to three lives.Locate your nearest blood drive.
  18. Volunteer at a hospital, homeless shelter, nursing home, etc.  Get outside of yourself and help others.  Check out Volunteer Match.
  19. Invite someone without local family to your holiday gathering
  20. Give words of encouragement to someone about their dreams, no matter how big or small they are.
  21. Surprise a new acquaintance with a gift
  22. Send flowers or bring one for everyone in your office
  23. Bake healthy treats and share with a neighbor, colleagues, or fitness instructor 🙂
  24. Listen to someone’s pain and help them find a path through it.
  25. Hug a friend.  Let them know how important they are.
  26. Let someone go ahead of you in line or give up your parking spot
  27. If you have a good book you’ve read that’s just sitting around on a book shelf, give it away to a friend.
  28. Attend an event for a good cause (like the 10th Anniversary ALIST ‘Passport to the World’ NYE Spectacular )
  29. Invite someone out for dinner
  30. Dance. Everywhere. 
  31. Go Christmas caroling
  32. Forgive someone (or yourself)
  33. Leave a nice comment on a blog or Facebook post
  34. Collect and donate prom dresses for underprivileged youth.  Check out the Princess Project.
  35. When you’re eating out, buy an extra meal for a homeless person.
  36. Stand up for someone.  Lend your voice. Often the powerless, the homeless, the neglected in our world need someone to speak up for them.
  37. Take the time to teach someone a skill you know.
  38. Decorate your office or work space with festive holiday candles and decorations
  39. Bring a little thank you gift for the coffee barista, delivery truck man, or local store owners you visit often.
  40. Teach others how to make a difference in this world by setting a good example every day.
  41. When someone wants to repay you for something, ask them to pay it forward.

The quickest way to find happiness is to help someone else find theirs. Remember, cheerfulness and love is contagious. We probably can’t change the entire world with these little gestures. But we can still intentionally seek to add life and cheer to the people around us. And as a result, make this world a little more wonderful.

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What would you add to the list? Let me know your thoughts in the comments below. Let’s make this world a little brighter with our love and positive energy.

Wishing you a happy, healthy, and blessed holiday full of health.

Caroline

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Please SHARE this with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

Want more tips so you can keep yourself good shape no matter what life brings you next? Check out my new book  Balanced Body Breakthrough. There is an entire section of the book dedicated to mental wellbeing with tools, resources, and suggestions to keep your headspace in good shape. Wellness starts in the mind and spirit. Pick up your copy here and help your mind feel better.

Struggling with the Holiday Blues? You are not alone. Here’s How to Cope.

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photo credit Kuroda Studios

Struggling with the Holiday Blues?

You are not alone. Here’s How to Cope. 

The holidays are hard.

Wait, did I just say that?

I know it’s supposed to be the “most wonderful time of year”, but I’m just going to be real with you. They can be hard for me. And hard for others too.

Sure on Facebook, everyone’s holidays look perfect. Shiny things and families smiling. But that’s just social media for you. Everything looks like a good time when you scroll online. Let’s be real. No one’s life is perfect like a Christmas card and sometimes a smile signals great strength despite life’s obstacles.

The holidays can trigger sadness, anxiety, stress, and depression for a lot of people (eight out of 10 Americans according to the American Psychological Association). I’m one of them. As a recovering perfectionistic people pleaser, the holidays often challenge me to stay well mentally. Over the years I’ve learned how to better work with the season and created self-care strategies to help me stay grounded, positive, and present (which I go into deeper detail in my book). But that doesn’t mean the holidays are a walk in the park.

For me, it helps to identify and be mindful of triggers to seasonal sadness so that I can better move through the holidays in health. Some “holiday blues” triggers include:

  • Financial Stress. Not enough money, fear of not having enough money, guilt around spending money, or feeling like you can’t afford to celebrate or give the gifts you want to give.
  • Too Much To Do. The added stress of events, shopping, and planning when you’re already overworked and tired can feel overwhelming. We try to fit everything into an already tight schedule which can be exhausting. When my plate is too full it makes me feel frazzled and burnt out. I feel defeated when I feel like I “can’t keep up with it all” or “half-ass” on commitments I want to be there for.  
  • Loneliness and Grief. Missing those we love, reminiscing on past memories, or facing deep emotional feelings. Tis the season. 
  • Interpersonal Relationships. There’s no such thing as the perfect family or relationship. The holiday’s can serve up a lot of psychological or emotional stress in dealing with complicated family/friend relationships.
  • Divorce/Breakup. If you’re newly divorced, the holidays may remind you of happier times and accentuate your grief. It’s especially difficult for children of divorce who have to balance seeing two sets of parents. The stress is multiplied for married children who have three or even four sets of parents to visit.
  • High Expectations. Expectations of a magical holiday season can create physical and mental stress. High expectations of a happy family gathering can end in disappointment. We put pressure on ourselves to make the holiday “perfect” and when it doesnt turn out the way we expect it to, we feel let down or sad. 
  • People Pleasing. Trying to be there for everyone and everything – can make you feel guilty and like you’re not doing enough.
  • Holiday Travel. Having to deal with airports, traffic, hotels, and getting from point A to point B during the busiest season for travel can be exhausting. Not to mention dealing with jetlag and maintaining your health while on the road.
  • SAD. Many people experience the blues during gloomy weather due to decreased sunlight, called Seasonal Affective Disorder (SAD). I am absolutely one of those people! Summer is my favorite holiday 🙂

Do any of the above factors make you feel stressed, burnt out, sad, sick, or depressed? Well let me tell you, you are not alone. I’m right there with you. But you can make the holidays easier on yourself by following the below tips for success.

Here are a few ways I’ve learned to handle holiday stress triggers and manage the season without losing my marbles:

  • Set reasonable expectations and let go of perfection. Don’t try to do too much or match some ideal of the “perfect” holiday. If you’re comparing your holidays to some abstract greeting card ideal, they’ll always come up short. Strive to keep expectations in balance and drop the need for perfect. The best moments happen when you stop to enjoy them and real is so much better than perfect.
  • Commit to self care. Whatever it takes, take care of yourself. When you are traveling make time for exercise. Commit to getting enough sleep as much as possible. Make time for rest and for yourself. Remember the old airplane order: You put your oxygen mask on first before you can take care of everyone else.
  • Don’t overbook! Leave space. It’s tempting to fill in every waking minute of the season with events.  Don’t do this to yourself.  Leave space. Not feeling overbooked and having space will significantly reduce your stress.
  • Practice healthy drinking habits. Alcohol is a depressant and can exacerbate feelings of stress and sadness. Too much alcohol can also interfere with healthy sleep and interrupt natural sleep cycles.  Not to mention, getting too drunk at your family event might not help you improve relationships. If you accidentally overdo it, read my “holiday hangover cure” here.
  • Move Your Body to Move Your Mood.  While the physical benefits of exercise are great, I exercise to keep my mind in good shape (especially during the holidays). Exercise is one of the best ways to reduce depression and anxiety, decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects. Endorphins really are the best natural happy drug in the world and even a short daily walk can have a big impact. If it’s too cold in your area to enjoy a walk or run, check out a fun group fitness class or press play on my youtube videos for effective, no-equipment needed home workouts. There are also dozens of smartphone apps that can also guide you through a workout and I include my favorites in my book.  
  • Nourish Yourself. There’s nothing that spells mental meltdown faster than going too long without a real meal (sorry, cheese and crackers at the holiday party do not count as a balanced diet). Make sure to get a solid breakfast, eat all the healthy vegetables you can, and commit to quality nutrition during this time. For me this means eating light, eating clean, and eating often. Keeping myself well fueled with real food helps me maintain my energy levels and keep stress at bay.  I have snacks on hand and prepare healthy dishes to bring to events so that I know I’ll have options.  Real food = happier mood and staying well fueled = keeping your cool.
  • Kick sugar to the curb. Processed white sugar is known to contribute to depression and can exacerbate the holiday blues. Plus sugar is toxic and causes stress on the body (no one likes a sugar hangover). When you begin to notice how what you eat affects how you feel, it becomes easier to make smarter choices with sugar. Being mindful of your sugar intake during the holidays can significantly help manage anxiety and boost your mood.
  • Budget your bucks and get creative with gifts. Overspending during the holidays can lead to continued stress down the road. Set spending limits and stick to them. Or get creative and give gifts that you can’t buy in a store (experiences, memories, homemade crafts, etc).
  • Limit Social Media. Even though you know that most people only post their happiest moments on social media, it’s easy to lose perspective and get a serious case of FOMO (fear of missing out). Comparison is the thief of joy and you can’t compare yourself to others’ highlight reels of their lives. Limit your consumption of Facebook, instagram, snapchat, and instead  reach out to your close friends via phone or text message when you feel like connecting with people. You’ll get more satisfaction from spending real, face time with people rather than scrolling down a feed of tons of people you haven’t seen in years.
  • Create time for yourself during family gatherings. This one is huge for me. I love people and get a lot of energy from social events, but if I don’t have mini breaks, I lose my sh*t. Take a walk outside, find a quiet corner in the house, or make a quick trip to the store to gather your thoughts and relax.
  • Reframe Your Holiday. If you feel isolated, it’s important to remember you’re still in charge of your life. The way to bring more abundance into your life is to give first. Find opportunities to volunteer. Meet people. Attend events. Instead of feeling left out of others’ holiday plans, think of the break as free time to do whatever you wants — even if that means spending the day at home making vision boards or watching movies.
  • Eliminate stress by pre-planning. Plan any shopping, errands, and cooking in advance. Setting a schedule and making priorities will prevent too much from piling up at the last minute.
  • Set Aside Differences. Christmas dinner at Aunt Maud’s house doesn’t have to be the annual free-for-all or tension-filled affair as in past years. Make a pact with yourself to accept family members and loved ones for who they are without any expectations. Hopefully, they will do the same for you. But if they don’t and someone tries to pick a fight, just smile and wish them a Merry Christmas. This is not the time to air grievances, although it might be a good time to walk away.If there is someone you haven’t spoken to in a while, send them a holiday card. You don’t have to say anything other than “thinking of you and wishing you well.” It will make both of you feel better.
  • Talk to someone. If you are feeling down during this time of year, seek support. It’s totally OK to ask for help and talk to someone.  Infact, if you are struggling with anxiety, sadness, depression, or your mind, talking to someone may feel like a huge breath of fresh air. Lean on a friend or family member you trust, or seek out a mental health professional. You can try an online service like Reflect, an incredible online talk therapy resource.
  • Renew Your Spirit. Wellness is so much more than being fit, it’s being fulfilled in spirit. Take the time to connect to the people, places, and things that help you feel most alive and find purpose in your life. If you need some guidance, read the Spirit section of my book which is filled with suggestions, tools, and resources to lift you up.

It took me a few years to personalize healthy lifestyle habits that help me manage seasonal stress and feel my best. So if you are struggling this year, take some solace in the fact that no one’s life is perfect and you are not alone. It can be the most bittersweet, highly charged time of year (even though that’s the part that we don’t talk about). But I’m positive that this can be your best holiday yet if you are open to changing some of your old traditions that bring you down and trying new holiday habits that can lift you up.

Want more tips so you can keep your mind in good shape no matter what life brings you next? Check out my new book  Balanced Body Breakthrough. There is an entire section of the book dedicated to mental wellbeing with tools, resources, and suggestions to keep your headspace in good shape. Wellness starts in the mind and spirit. Pick up your copy here and help your mind feel better.

Do you struggle to cope with any of the above? Are the holidays challenging for you too? Let me know your thoughts in the comments below. 

Wishing you a happy, healthy, and blessed holiday full of health. Always here for you –

Caroline

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Please SHARE this with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

Give the Gift of Happiness and Health.

Holiday-Gift

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Give the gift of Happiness and health with my book, Balanced Body Breakthrough. 278 pages full support to help readers clarify values, create a plan and set smart goals, manage time, feel healthy, get fit, and enjoy life. The perfect resource for a new year full of wellness.

You can help someone start their fitness journey, be successful in their goals, make healthy habits that stick, find balance, beat stress, and live a vibrant life with this book. Paperback on amazon or Inkshares. Order your copy at the links below!

Inkshares: https://www.inkshares.com/books/balanced-body-breakthrough

Amazon: https://www.amazon.com/Balanced-Body-Breakthrough-Caroline-Jordan/dp/1942645112

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Thank you for your support with this book and for helping me share my message of wellness with the world! I believe everyone deserves to feel good and live lives they love. This book is a tool that can help you. I cant wait to share this resourceful read with you and support you in living well.

Here’s to your health and a full, vibrant life.

Love, Caroline

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Best Gifts For Health and Fitness Fanatics 2016

Looking for the perfect gift for your fitness fanatic family member? Or ultra zen girlfriend? Or super sporty sister? I’ve rounded up my top holiday gift picks for everyone on your list! Read on for the best gifts to give your health and fitness nuts.

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Help someone start their New Years resolutions strong and give the gift of balance with my book, Balanced Body Breakthrough. 278 pages full support to help readers clarify values, create a plan and set smart goals, manage time, feel healthy, get fit, and enjoy life. The perfect resource for a new year full of wellness. Paperback on amazon or Inkshares.

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High quality, delicious protein powder! Vega is my personal favorite, an all natural plant based protein that tastes amazing. A Vega shake a day keeps the doctor away! Try Vega Greens in french vanilla or Vega sport in chocolate. I gift my brother a tub every year. https://myvega.com/

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Fashionable, functional, feel good flats for your Fitnessista friend. Give the gift of happy feet with a super chic pair of Rothy’s the seamless lifestyle flat made from 100% recycled water bottles. The soft fiber becomes a breathable upper that won’t lose its shape and wicks away moisture. Also big plus: they are machine washable! I have four pairs (when you know what works you buy them all right?!) and they keep my feet looking good on the go without getting sore. Check out the point in camo red or the flat in black. Use CJordan10 for 10% off at: https://rothys.com/

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THE MAT. It’s the only yoga mat you’ll ever need. Reversible and designed with extra cushion, this high quality yoga mat will last you for years of sweaty yoga class. I’ve had mine since 2011 and it’s still just as fabulous. The Reversible Mat 5mm at lululemon.com 

Epsom Salt Bath Kit. I take an epsom salt bath multiple times a week to soothe sore muscles and de-stress. This Grace and Stella kit is the perfect price and has so many delightful scents. Read how to take an epsom salt bath here. 

Blender to Go. I’ve had a magic bullet blender for 4 years and it is my life saver! Perfect to whip up a quick smoothie or pack with you to stay healthy on the go (totally travelable!) Try my simple apple protein smoothie or get festive with my pumpkin pie protein smoothie.

Yoga Toes. Treat your feet with yoga toes, my latest obsession. Yoga toes fit between and beneath toes; gently spreading them apart and away from the balls of your feet – providing even more benefit than walking barefoot. By improving toes and feet, Yoga Toes bring better balance and posture to the entire body. When you put them on it feels like a massage – I wear mine every night in my pajamas.

Fitbit. Help your friends start 2017 on the right foot. Check out the new Blaze and Alta which receive text and call notifications. Shop all styles and steps at: https://www.fitbit.com/home

San Francisco Fitbit local ambassadors: Jeremy Falk and Caroline Jordan

San Francisco Fitbit local ambassadors: Jeremy Falk and Caroline Jordan

Candle set. I love receiving candles as gifts! One of those things I always want but never want to spent money on. This spa set would go great with that bubble bath.

A new pair of New Balance light weight running shoes. New Balance is dedicated to helping athletes achieve their goals. It’s been their mission for more than a century to focus on research and development. It’s why they don’t design products to fit an image. They design them to fit. New Balance is driven to make the finest shoes for the same reason athletes lace them up: to achieve the very best. And thats exactly what these shoes have done for me. So light I feel like I’m walking on sunshine.

Spa day at Solage in Calistoga. Treat a loved one with a retreat to this heavenly resort. Gift a massage, facial, day at the spa, or overnight stay. Read about my past adventures relaxing in Calistoga here.  Reservations and booking at:  https://solage.aubergeresorts.com/

You can do it coffee mug. Ok this is too cute. I want this in my morning cup!

Yoga Tune Up Therapy Balls. Because everybody needs a pair 😉 Then you and your friends can join me for all my rolling videos on youtube! PARTY.

Compression Socks. An active person will love receiving a pair of high performance compression socks. Why? The faster they can recover, the faster they’ll be back at it again! I have hot pink – they are the best!

Wireless Headphones. These sweat-proof, lightweight, wireless headphones will let you blast motivational tunes from the cardio machines to weight room, without that annoying wire getting in the way.

Kale Sweatshirt. For the health nut kale lover in your world.

Thule Urban Glide Sport Stroller. Perfect for your parent friends who want to keep up with their walking/jogging routine. 

TRX

If you have someone in your life who LOVES to workout outside of the gym (at home, in the park or in hotels while traveling), consider gifting them a personal TRX. It comes in a handy travel pouch along with instructions and workout suggestions. It’s light weight and compact enough to throw into a purse, book bag or carryon.

Membership or Healthy Grocery Products from Thrive Market. Im obsessed with this website and it keeps me well fueled in the best way. Thrive Market is an online retailer offering thousands of the best-selling healthy, natural products from your favorite brands at wholesale prices. For every paying member, a membership is given to a low-income American family. Check them out here. 

What’s one gift you love giving to that fitness fanatic in your life? Let me know in the comments below. Thanks for being such a gift in my life. I am wishing you a happy, healthy, and blessed holiday season.

Love,

Caroline

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Holiday Hangover Cure.

 holiday-party
We’ve all been there. A few too many servings of holiday parties, rich foods, booze, and sugar has left you feeling completely dysfunctional. Your head hurts, your digestion is off, and you crave a remedy ASAP. Want to cure the holiday party hangover and return to your normal energetic persona?
If you are feeling like your body got hit by a truck from splurging on holiday treats and endless merry drinks, here are my top tips on what I typically do to detox my body (and mind) from overindulgence.

Holiday Hangover Cure.

Detox Your Body, Renew Your Energy,

and Be Merry! 

1. Don’t Starve. A lot of people don’t eat the day following a ‘cheat meal’ or holiday party because of guilt. Starving yourself is self sabotage, it causes your metabolism to slow and can lead to yo-yo dieting, binge eating, and weight fluctuations (read: why your diet is making you fat). Instead, get right back on track, do the next best thing, and make a healthy choice. Continue eating balanced meals full of real foods and quality nutrients. No extremes or yo-yoing!

2. Stop with the guilt trippin’. Don’t overanalyze what you ate in the past or beat yourself up for it. Don’t let the guilt over one unhealthy meal turn into more. Everything that has happened has happened. Wallowing in guilt or self pity does nothing positive for you. Learn, let go, and move forward. If you need more support letting go, heres my “snap out of it” strategy to help you  break free from guilt, make peace with yourself, and accomplish your wellness goals.

3. Drink lots of water with lemon. Its hard to remember to drink water, especially when your schedule is jam packed with to-dos. I always bring a water bottle everywhere I go and pound down the H20 to ensure I’m staying hydrated and keep my digestive system happy. If you are drinking enough, your urine should look like lemon juice. If it looks like apple juice you are dehydrated! Getting enough fluids will help with bloating, digestion, and body balance.

4. Workout. Movement is medicine. Do something to active to promote circulation, restore your energy, and a sweat the tiredness (or hangover) out of your system. This is one of the best ways to beat the belly bloating, headache, and fatigue that often comes with eating heavy foods or drinking. Remember, When you aren’t moving, nothing else is either!  Any movement is better than none and will go a long way in helping you recover and restore your energy to normal. Even a walk can prove beneficial, do whatever allows your stomach to feel its best. When I am feeling fatigued I like to do easy aerobic cardio or bodyweight strength combined with and a nice soothing yoga inspired flow. The below at home bodyweight strength routine and yoga inspired flow series is the perfect remedy after a late night out. Combine it with an easy walk outside and you should be feeling back to normal in no time.

5. Take a teaspoon of apple cider vinegar (usually I dilute it in 8oz water). The acidity cleanses your body. Here’s my recipe for a morning apple cider vinegar detox drink. I swear by this drink! Food coma or not, its totally worth drinking daily.

6. Eat Raw Foods. Raw (uncooked) foods have a higher nutrition content and has roughage to help expel the unhealthy foods out of your system.

7. Get rid of the extra sugar, treats, and leftovers. If you don’t want to eat it, don’t keep it in your house. This will help you manage temptation and avoid eating holiday treats at every meal or snack. You don’t have to throw it away, you can give leftovers to friends or those in need. Or you can keep the post holiday treats out of sight and out of reach and allow yourself some in moderation. Sugar in general is very toxic to your body and more addicting than cocaine. If you don’t trust yourself around the substance, it might be best to remove yourself from it.

8. Eat clean, feel good foods post hangover. If you feel extra heavy from your holiday intake,  limit your consumption of processed carbohydrates and eat more foods with high nutrition. Sorry but the typical greasy hangover fare wont help your body. Balance out the holiday parties with light, nutrient filled meals as much as possible and you’ll feel better.

9. Make a plan not over-indulge for the next few days. Balance out holiday parties with healthy habits. It helps to plan out ahead of time what dates you’ll know you’ll be indulging so that you can commit to staying on track the other days. This helps you savor your nights out and stay on track with your healthy habits a majority of the time. Read the 80/20 Rule. 

10. Remember ‘Thoughts Become Things’. Don’t beat yourself up or tell yourself you’re fat, lazy, or weak-minded. Keep your thoughts positive, supportive, and constructive. The holidays are a time to be enjoyed not struggled through. Get your mind right and your actions will follow. Powerful, purposeful thinking will always help you move forward no matter how bad your holiday hangover.

Enjoying the holiday season doesn’t need to totally derail your efforts to stay healthy. There may be some rough mornings and startlingly large food babies in your future, but Im positive if you follow the suggestions above, you’ll still start the new year on the nice list. Whats one way you help your body feel better during the holiday season of parties, traveling, and merry making? Let me know in the comments below.

Wishing you a happy and blessed holiday season my friend.

Always remember: you deserve to feel good and live a life you love.

Here’s to you, your health, and a long, vibrant life.

Caroline

Please SHARE this with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

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40 Minute Pilates Therapy Flow Video from My New Years Wellness Weekend at Solage Calistoga.

Welcome to Solage Calistoga. Copyright Solage Calistoga.

Welcome to Solage Calistoga. Copyright Solage Calistoga.

I kicked off 2016 by leading Caroline Jordan Fitness wellness workshops for a Wellness Retreat Weekend at Solage Calistoga Resort. It was a beautiful experience full of uplifting workouts, inspiring workshops, relaxing mineral baths, and goal setting for a bright year ahead. Solage Calistoga is a very special place and a gift to anyone who has the pleasure of being a guest. You really have to visit to experience its magic. It has a beauty and serenity to it that is all it’s own. Surrounded by breathtaking mountain ranges and steps from the charming downtown Calistoga in northern Napa Valley, Solage is a luxury resort known for its fine food, geothermal mineral baths, and healthy California lifestyle. Since its debut in 2007, the resort has garnered acclaim and numerous awards from many leading travel, dining, spa and lifestyle publications. They house a Michelin Star restaurant ~ SolBar, Travel and Leisure has named them on the 500 World’s Best List, Conde Nast Traveler has placed them on their Best Spa List, and the accolades go on and on. 

Solbar Restaurant at Solage Calistoga. Copyright Solage Calistoga.

Solbar Restaurant at Solage Calistoga. Copyright Solage Calistoga.

I’ve had the opportunity to partner with Solage Calistoga in the past for wellness workshops and events. It has been so much fun to work with them and inspire health and wellbeing through different programs. For this New Years Wellness Weekend I led two Caroline Jordan Fitness workshops. The first, “Start Strong” was an all-levels total body pilates and physical therapy based workout designed to help with strength and body balance. The second was my Caroline Jordan Fitness “Vision Board and Goals” workshop to help participants create the 2016 they want. Ive been leading Vision Board and Goals coaching workshops since 2012 and they have been some of my most well received offerings. I truly believe that when done with the right process, focus, and intention, the Vision Board can be a powerful exercise in creating the life you want and realizing your dreams. 

Walkway to the bathhouse at Solage Calistoga. Copyright Solage Calistoga.

Walkway to the bathhouse at Solage Calistoga. Copyright Solage Calistoga.

I feel so lucky to have had another opportunity to partner with Solage in hosting workshops in their beautiful space. Our weekend was a time to disconnect from our busy lives, reconnect to our health and wellbeing, and set a positive intention on the year to come. It was a retreat in every sense of the word. Here are a few fun photo memories from my weekend retreat and wellness workshops at Solage:

Missed the retreat but want to experience some of it with us? I took the opportunity during the weekend to film our “Start Strong” pilates therapy flow workout with my little flip camera. Roll out your mat, press play, and join part of our January Solage Wellness Retreat from your living room! This all levels routine moves through classic pilates and physical therapy exercises designed to help you build a strong and balanced body. All you need is a mat and a smile – you can take this workout with you anywhere. Leave me a comment below if you try the video and let me know how your body feels. 

Our weekend together was an experience I’ll never forget and kicked off 2016 in a powerful, positive way. And maybe it’s the post Solage Resort bliss talking, but I can FEEL the magic of 2016. It’s going to be a great year and I cant wait to share another uplifting workshop, workout, or experience with you in the days to come. 

If you liked the above Pilates and Yoga Fusion Workout YouTube video SUBSCRIBE to my channel and share it with your friends on Facebooktwitter, or email. Join the community online and get the support you need to live a healthy, happy life you love.

I hope you enjoy the above workout video and I look forward to sharing more fitness, wellness, and adventures with you in the year to come!

Yours in health,

Caroline

I lead health and wellness workshops and events all over the world. I work with individuals, groups, and companies as a wellness speaker, consultant, teacher and coach. Some of my clients include Genentech, Google, CALPers, Credit Karma, Hines, ReedSmith, DDB Group, Sephora, and RMC Water. I lead public workshops and retreats at luxury resorts like Solage Calistoga, Marriott Hotels, Fairmont Hotels, and W hotels. I provide onsite wellness coaching, special events, offsite retreats, day long seminars, wellness workshops, fitness classes, and stress management programs. My mission is to support others self care and in being happy, healthy, fit, and living a positive life.

For more information on coaching, corporate wellness, or booking a workshop, retreat, or event, contact me at : carolinejordanfitness@gmail.com

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Cheers to the New Year!

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Just a quick announcement and update on the book kickstarter project:

In 2015 I wrote my first book, “Balanced Body Breakthrough”, my Caroline Jordan Fitness coaching resource guide to getting your mind, body, and spirit in great shape so you can LOVE your life. Inorder to raise the funds needed for publishing, I launched a kickstarter campaign through Inkshares. My dream of publishing this book becomes a reality if 250 pre-order copies of the book are sold. I am now at 202 orders and 81% of my publishing goal thanks to the generosity and support of all of you. Your belief in me and this book means the world and thanks to you I am only 48 copies away from this book becoming a real product that helps people live healthier, happier, more fulfilling lives. I want to continue to make products that enable people to live their best lives. If you support this book it helps me do this work! Please consider pre-ordering a copy and helping me reach the 250 goal by visiting the kickstarter page here: https://www.inkshares.com/projects/balanced-body-breakthrough

Thank you thank you THANK YOU. I am really hopeful that I can make it to the 250 goal and share this book with all of you

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Happy New Year! The start of a new year is one of my favorite times. Chaos, then rest. Celebration, then strategy. Goodbye, HELLO. I rock my introvertedness, I make vision boards, I spend just a bit of time reviewing what DIDN’T work the past year (not too much, because let’s get on with things), I analyze what I want (because I WILL manifest what I lock on to, so best be sure what I desire is truly good for me), and then I take ACTION. Its my time to reflect, goal set, and create a powerful and positive intention for the year ahead.

On January 8th, 2016 Ive been invited to kick off the Solage Calistoga Resort’s Wellness Week. I’m so excited to return to Solage and begin my new year in a balanced, blissful place. I’ll be leading an uplifting all levels pilates core fusion workout followed by my Caroline Jordan Fitness Vision Board and Goals workshop. Here is my schedule for January 8th at Solage Calistoga:

5:15pm – 6pm Start Strong Core Conditioning

6:15-7:30pm Vision Board Creation 

The entire schedule for the week of wellness events can be viewed here: https://www.solagecalistoga.com/wp-content/uploads/2015/12/Wellness-Week-Schedule.pdf

Whether you can join me in Calistoga or not, Id like to invite you to take a moment to take a deep breath, and pull out your map. Are you driving your life in the direction you want? Deep down inside what is truly important to you? What do you value and do you make time for it on a daily basis? My goal is to be a source of inspiration, information, encouragement, and support to enable you to take action and live a life you love. Start now: set small, realistic goals to make those things that truly matter to you a part of your world. Whether you are trying to beat stress, have specific fitness feats you want to accomplish, or just want to take better care of yourself, I’m here to help you keep your body, mind, and spirit in great shape so you can love your life.

Remember: success is not the key to happiness, happiness is the key to success. I believe in you and believe you have the power to choose to love yourself and love your life. And if ever you forget your own greatness, I want to be the voice thats there to remind you of your strength. Stay committed, positive, present, and persistent. You deserve to feel good and to live a life you love.

Keep going, keep growing, and get ready for a beautiful 2016

Caroline

View past stories from Solage and retreat experiences with Caroline Jordan Fitness herehttp://www.carolinejordanfitness.com/stories-from-solage-and-a-free-45-minute-pilates-yoga-fusion-workout/

offer

Wellness Weekend at Solage Calistoga January 8-11th: 

Start the new year in a balanced, healthy and blissful state with a wellness retreat at Solage Calistoga. From January 8 – 11, immerse yourself in a weekend full of experiential sessions designed to build strength in body, mind and spirit. Set your intentions for the new year, reboot your body, renew your energy, and reawaken your spirit.

Led by carefully selected wellness experts, activities include:

  • Yoga
  • Pilates
  • Core Strengthening
  • Meditation
  • Healthy Food Demo
  • Hiking
  • Vision Board and Goals Workshop (led by Caroline Jordan Fitness)

Call Solage today to learn more about the retreat and the various packages offered: 888.364.6136 or learn more at:  https://www.solagecalistoga.com/packages/?NCK=8445819931&ContactID=18132244002

 

Happy Holidays from my Happy Heart.

Family Holiday Card 2015

Family Holiday Card 2015

Dear Friends,

As 2015 comes to a close, I want to thank you for being a part of my world and this incredibly colorful journey called life. From the fitness classes to special charity events, inspiring retreats and corporate wellness workshops, we’ve shared many healthy and happy memories together. This blog has been running for over 8 years and connects with readers in 182 countries around the world. The YouTube channel has grown into a community of over 10,000 subscribers and on the facebook page we share thoughts of the day and motivating photos. WOW. Thats a lot of you! Together we can be the change in creating an environment that supports a healthier, happier world inside and out. Our community both online and off continues to amaze and inspire me. It’s reading stories like Megan’s about using the Youtube channel to overcome an eating disorder and live healthy. It’s receiving emails with positive progress updates from students in fitness classes. It’s seeing yelp reviews of what you have accomplished and how you feel from our time together. It’s presenting a corporate wellness workshop and having participants come up with a big “thank you” after it.  YOU are the reason I love my job and find purpose in my work. You are the reason I wake up excited to create, consult, collaborate, and coach. You are my motivation, my inspiration, and my heart. Thank you  for being a part of the #trainpositive community both online and off. 

Let me ask you: Where are you on your healthy life journey? How can I help you along the way? Tell me what you need support on in the comments below (fitness, stress, balance, lifestyle, etc). I hope to learn more about you and how I can better serve you. It brings me great joy to see you thrive.

And on one last note, in 2015 I wrote my first book, “Balanced Body Breakthrough” and launched a 90 day kickstarter campaign to get it published through InkShares. InkShares is reader based crowd funding that works off book pre-orders. *** In October 2015, InkShares changed their pre-order requirement to 250 pre-orders for all books. That means, if readers believe in your book and 250 pre-order copies are sold, the book gets published through InkShares. They handle editing, design, marketing, and publishing of the book from start to finish. I am really proud of this project and believe in it’s content. 

I am currently at 198 pre-order copies sold, SO close to the 250 book order goal for publishing with 46 days left in the campaign. Im reaching out to see if you and your community might be open to support me in this dream. The kickstarter campaign page is here:

https://www.inkshares.com/projects/balanced-body-breakthrough

You can read excerpts from the book here:

I truly believe in this project and am positive it will inspire both individual and community wellness. I know this book will help me share my message of feel good fitness and grow our community of positive people who work to live in health and happiness. Thank you to those of you who have already pre-ordered a copy and for those of you who are considering, trust me the book is worth it! Backing this project helps me AND helps you in wellness. I have 42 days left. I know we can do this. 

I filmed a little holiday video below to thank you for another great year and to wish you happiness. I hope you enjoy it. May you know how incredibly grateful I am for your support and to have you as part of my positive community online and off. 

With love and gratitude,
Caroline

If you liked this post, please SHARE it with your friends on Facebooktwitter, or email. Lets support each other in living a healthy, happy life. 

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