Category Archives: Wellness

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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When Will My Injury Fully Heal?

“When will my injury fully heal?” Here’s your answer on how to deal with that question and allow yourself space for healing. 

When will my injury fully heal?

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“When will my injury fully heal?”

This is a question I get asked constantly by clients. Everyone wants a specific timeline to know when they will be “cleared” to go back to their normal routine, activities, and life. But that is the tricky thing about injury. Everybody’s body is different and there is no set time or path to follow. There isn’t a way to control when you will get better or when you will fully heal. There isn’t a doctor or professional out there that can give you the “green light” to return to everything you were doing before the injury. Unfortunately it just doesn’t work that way.

Your recovery process will be unique to you. You don’t know when you will fully heal or what date you’ll be able to return to the activities you had before your injury. You don’t have control over the healing timeline. This can often be the most frustrating piece of healing: the NOT knowing. When will I recover? Will I recover at all?

This fear and frustration can be overwhelming. It can consume your thoughts, actions, and mind. You might find yourself waiting, saying things like: “I’ll wait until I get better to travel” or “When my injury is healed that is when I’ll start dating” or “I will start being social again once I am better”. But this attitude towards healing does not serve you. If you wait until your injury heals, you could be putting your life on hold.  You have to find ways to live your life despite your injury. You have to challenge yourself to still get OUT there and do incredible things while you heal.

You might find yourself in a dark hole of worry and anxiety. “What if I don’t heal?” “What if it never gets better?” You spend your days in this endless cycle of obsessive thoughts, worried about your injury and the outcome.

When you find yourself in this state of mind: trying to predict or control the date or outcome of your healing, here are my top coaching tips to help you stay positive, powerful, and in the present moment.

Injury Heal

How to deal with the question, “When Will My Injury Heal?”

  1. Stop trying to control. Create space for healing by letting GO. I know this is incredibly challenging to do, especially if you are the type of person who is so used to being able to set and accomplish goals. You can’t put your body on a specific timeline for healing. Trying to control the process of recovery will just end up being frustrating and defeating. The best path is to accept what is and make the best of it. Create a space for healing by allowing your body to do what it needs to do to recover instead of forcing, controlling, or trying to FIX things. You must just let go and let your body do its thing. When you do this then you can give yourself the space to heal.
  2. Remember: the point of power is in the present moment. When you try to predict when you will heal, you are living in the future not in the present. You are getting too far ahead of yourself. You don’t know what the future will hold and living two steps ahead of yourself doesn’t help. Stay in the present moment! Practice gratitude for what you have and find ways to appreciate the moment you are in even when it is challenging.
  3. Do what you can do today. Ok so you can’t run, or wear high heels, or do some of the things you were able to do before the injury. BUT you can do other things! Find those things. Challenge yourself to find new things you CAN do in your life. Spend your energy doing new things. This will be empowering and help you get out of the mindset of obsessing about your injury, your healing, or your outcomes.
  4. You may lose things you love, but you find other things. Ok so I lost running, but I found strength training (and launched an amazing women on weights program to share that love with other women). It’s funny how we outgrow what we once thought we couldn’t live without, and then we fall in love with what we didn’t even know we wanted.
  5. By stressing about WHEN you will heal, you are creating additional suffering for yourself. Don’t make life harder than it has to be. Let your body heal and focus your mind and energy towards positive things that move you forward in life.
  6. Try to see the bigger picture of your life. This is temporary and there is a greater plan for you outside of this challenge. In fact, this obstacle may lead you to grow into the person you are meant to become. TRUST that there is a purpose within everything you face in growing you stronger and living a more meaningful life.
  7. I want to leave you with this: the point of power is ALWAYS in the present moment. Stay grounded in TODAY and don’t live in the past or worry about the future. Be grateful for where you are in this moment and then make the very best of it.

I encourage you to stay STRONG. To rise up to the challenge. To be AWESOME despite your challenges. To deal with the unpredictability of healing by choosing to live in the present moment and make the best of it. You don’t know what the future will hold or when you will be fully healed. But you DO know that today is a gift and that you can make it count.

Did this video help you? Please share a comment below. If you know a friend who could benefit from the words above, forward this to them. We all could use a little help in healing.

Sending you love and light – stay strong and keep shining my friends.

Caroline

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Best Seated Office Exercises For Energy and Performance

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

Best Office Exercises For Energy

Photo Credit Mark Kuroda

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

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

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

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

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

The Best Office Exercises for Energy and Performance Video Routine

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

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

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

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

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

Caroline

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It gives me great joy to help people enhance their success through health. If you are interested in scheduling a consultation to discuss ways we can work with together and improve the health of your company, contact me at: carolinejordanfitness@gmail.com

What is My Theme for 2017? Healing.

I set an intention with a “theme” for each New Year. I believe this sets a strong, powerful intention for a desired outcome and allows you to stay consistent in taking action towards a year congruent with that theme. 2012 (“The Year of Self Love”) and 2013 (“The Year of Yes”) have been favorites so far.

What’s my theme for 2017?

Healing.

In the middle of 2016, I was sidelined with a serious foot injury that took me out of my life. Up until that point I was happy running around San Francisco doing as much as possible all at the same time. But this? This was a big large stop sign. It forced me to sit, feel, deal, and re-evaluate things. The only way out was through. I had a choice: shut it out and wallow in self pity, or open up and receive it.

I chose to open.

When you can’t go out, you go within. The journey has been everything (#allthefeels) and despite all the not so fun parts, I feel more alive than ever before. It has been one of the most transformative times of my life.

I’ve been thinking a lot about healing. Each one of us has trauma to heal, loss to mourn, hurts to forgive, or pain to let go of. Sometimes our pain manifests in the physical self and other times it takes form in ways that are not so obvious. As hard as it’s been, I am so grateful my foot pressed pause on my life and asked me to look at how I was moving through it. I needed to slow down, to work on myself, to heal past hurts that prevented me from being my best.

Moving into 2017 the journey continues. I am not in a rush, healing takes time (and I’m pretty sure it’s something that is never really done). Taking the time to generously nourish the body, mind, and spirit is one incredibly hard yet rewarding process. But the cool part? You FEEL results. From all of your efforts, you experience lightness, freedom, and expansiveness in your life and heart.

The process begins with one simple move: opening to what is. The photo above is how I feel going into 2017, empowered from my results and open to receive whatever the Universe has for me next. I believe life gives us great challenges to remind us that we’re alive (what a gift!) and that there is pleasure, and joy, and beauty, and so much room to expand into. And that yes, this journey, this life, is worth it.

 

All we have to do is open up to what is. The rest will take care of itself.

What is your theme for 2017? Have you ever focused on healing your mind, body, spirit? What do you do to heal? I’d love to hear your thoughts in the comments below.

Thank you for being a part of my journey – here’s to a year full of healing.

With love and light,

Caroline

More feel good healing content:

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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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

B&N: http://www.barnesandnoble.com/w/balanced-body-breakthrough-caroline-jordan/1124453267?ean=9781942645115

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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Cut Down on Desk Aches and Pains

be-the-change-in-work-wellness

Hi Friends,

I just returned home from an incredible trip to Dallas, where I presented “Wellbeing Refresh”, a corporate wellness session for Vista Equity Partners. I worked with the company to create a custom evening for their team of high performance leaders. The session was engaging, informative, resourceful, and fun. I taught their group of high level professionals how to up-level their game through fitness, nutrition, mindfulness, and meditation. I believe it is personal wellbeing that drives professional wellbeing. The healthier you are in your life, the better you are in your work.

At the end of the session, one of the partners turned to me and said, “You know I was skeptical at first. I didn’t think this would really have an impact. But I’m truly impressed. I now know small things I can do to manage the stress of my job and feel my best.”

Success! Yes this stuff WORKS. You can work smarter, not harder to achieve both personal and professional goals. I was made to help others beat stress, find balance, and reach their full potential. It gives me great joy to help people enhance their success through health. 

Putting in too much time in the chair is dangerous, yet so many of us are pulling crazy hours at work and our health is paying for it.

Spending too much time sitting has been linked to a higher risk of heart attack, stroke, metabolic syndrome and earlier death, and unfortunately even the most dedicated exercise regimens won’t undo all the damageNot to mention the rising increase of desk job related injuries like: carpal tunnel, tennis elbow, frozen shoulders, wrist strain, neck and shoulder pain, sciatica, hip pain, and lower back pain.

I believe we are built to move. It’s stress and NOT moving that is the hardest thing on our bodies and health long term.
99% of my corporate clients struggle with pain from too much time at a desk and dealing with work related stress. Lucky for you the solution is simple and doesn’t require a ton of time. I am here because I want to help you FEEL better. And I promise you: simply taking the time to move will dramatically improve how your body feels. Want more ideas to counteract the negative effects of sitting all day? Use this graphic  for easy-to-implement tips.

Office Stretches to Prevent and Reduce Desk-Life Pain

Want more? Press play on one of these at corporate wellness office exercise videos I’ve made for you. Movement exists everywhere if you look for it and I promise you, getting moving is one of the best things you can do to feel your best.

My youtube channel is a great resource to inspire movement wherever you are. Subscribe and stay motivated to move and feel your best. You deserve to feel good and live without pain.

How do you stay active and pain free throughout your work day? Let me know in the comments below.

If you liked this post, please SHARE it with your friends on Facebook, twitter, or email. Everyone deserves support in training a positive mindset and living a life of health.

Till next time, keep moving my friends.

Caroline

Companies who live well together work smarter together. I offer corporate wellness consulting and custom corporate wellness programs to support your employees in beating stress, finding health, and maximizing their productivity.  I work with both large and small companies as a wellness speaker, consultant, teacher and coach. My programs are geared towards changing company culture for healthy employees. I drive wellness programs in and out of corporate settings to enhance the health of the community. Clients include: Genentech, Google, Fitbit, Sephora, Kirkland & Ellis LLP, Reed Smith LLP, RMC Water & Environment, DDB California, Credit Karma, TaskRabbit, Litekey Technology, and Hines. 

If you are interested in scheduling a consultation to discuss ways we can work with together and improve the heath of your company, contact me at: carolinejordanfitness@gmail.com 

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

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How to Listen To Your Body

Struggling to find a balance with fitness? Here’s how to learn to listen to your body and enjoy exercise in a healthy way.

Have you ever had one of those days where you were tired? You started a workout, but then felt heavy, exhausted, and needed to rest?

I have those days. I get excited to sweat, but just don’t seem to have any gas in the tank. My mind feels tired, my legs are like lead, and my body is asking for rest. So I listen, call the workout, and stop.

I wasn’t always like this. Growing up in a strict school of ballet I was taught the “no pain no gain” philosophy. Self-sacrifice, self-discipline, and “pushing through pain” was celebrated. You were a good dancer if you gave your all, no matter what, all of the time. No days off.

My life moved on from dance, but it took me a long time to change this mindset. There was never a specific moment that changed things for me, that turned me from self-sacrificing to self-loving. I just started to evolve over time. I learned many hard lessons. I began to see how pushing through the pain wasn’t actually helping, but rather hurting my fitness goals long term. I changed the way I viewed exercise and training. It wasn’t something to “be good at” or “win”. It didn’t have to hurt or leave me drained. It could actually make me feel strong, confident, energized, and balanced. It could enhance the quality of my life – if I chose to listen and train smart. So I learned to listen to my body. I developed my fitness plan that met my needs, preferences, and energy levels. I found a way of exercising that made me feel happy, healthy, and whole, all because I took the time to listen and figure out what that felt like.

Being a wellness coach, I work to help others find balance. And I can honestly say that today I practice what I preach. Now I train with a self-compassionate mind, a training regimen I would prescribe to a loved one. It’s always a work in progress and my body changes all the time. Every day is an invitation to choose to check in, listen, and find a healthy challenge. One that makes me feel amazing.

I believe exercise is one of the most powerful ingredients in having energy and living a healthy life. The hard part is figuring out when enough is enough and when it’s just too much. The good news? Your body is SMART. You just need to train your brain to recognize the signs for when to put the pedal to the metal and when to pump the brakes—and actually do it.

Here are my thoughts on how to learn to listen to your body and enjoy exercise in a healthy way.

How to Listen To Your Body

Check YoSelf before You Wreck YoSelf. We move so fast these days and follow our busy schedules from start to finish. It’s rare that we take the time to slow down to notice how we are feeling or if our plans are in-line with what we need. Every day is an opportunity to pay attention. Before exercising, take a few moments to do a mindful check-in to get in touch with your body and mind.  How does your body feel? How is your energy? How is your mood? Notice where you might be storing stress, tension, or emotion. With all this in mind, what kind of exercise is right for you that day? Do you need a hard cardio workout to burn off stress? A strength workout to feel grounded? Some functional movement to address muscular imbalances? A few exercises to boost your energy? A yoga workout to stretch out tight hamstrings? By noticing how your body and mind feels in the moment, you can move forward in choosing a workout that meets your needs.

Give it 20 Minutes. If you are feeling tired and are not quite sure if you should or should not workout, give it 20 minutes. Start slow, ease into it, and check in with how you feel. Sometimes a workout can completely transform your energy and turn you from sleepy to energizer bunny. And sometimes it doesn’t work that way. It’s always worth getting moving for 10-20 minutes to see how it goes. If you feel good and end up exercising for more time, then great. If not, at least you got some movement and found out how your body felt. It’s always worth it to try a few minutes and check in with your physical self.

Be Mindful of the Fitness that surrounds you. Those “motivational” quotes that tell you “Unless you puke, faint, or pass out keep going”? Yea thats just plain stupid. That’s not motivating, that’s body shaming. Those types of mantras will end up hurting you mentally, physically, or both. Get away from that sh*t. Also be a conscious consumer of what fitness classes, instructors, and groups you choose to be around. If a class or an instructor ever makes you feel pressured to push or compromise your health for “conquering” a workout, it’s probably not a healthy source of fitness support. There are plenty of fitness classes and coaches that can help you challenge yourself in a positive way, so if you haven’t found them yet, keep looking. You should feel encouraged to listen to your body and supported in doing what you need to do to be strong.

If it hurts, stop. This seems really straightforward but I can’t tell you how many people I know who push through the pain. If you feel sharp pain or discomfort during any type of workout, don’t keep going. Doing so can result in serious injury that will sideline you for a long time—talk about frustrating! Pain signs are not hard to recognize, they HURT. Be smart and listen to your body if it’s telling you to slow down or stop.

If you feel tired, do less. I love hard workouts, but I definitely don’t do maximal, high-intensity workouts every single day of the week. In fact, I usually let my energy levels and body awareness dictate how hard I work. While I love to go fast and do a million burpees, some days I head into the gym for a workout and my body feels low on energy. I take that as a sign that I need to go easier that day. I’ll slow down, ignore my pace, do a little bit of feel good movement, or focus on recovery foam rolling. Using this strategy allows you to take care of yourself, stay active, and make fitness a habit, but without overdoing it.

What would you tell a friend to do? Would you tell a client or friend to train the way you do? If the answer is no, you might want to re-think how you workout. Exercise is supposed to help you not hurt you. Would you tell a friend with achilles tendonitis to go run a hard 6 miles? Or someone who pulled their lower back to toughen up and do their workout anyways? Probably not. But would you encourage a friend who’s feeling down to join run club? Or tell your stressed out colleague to go to yoga? Or suggest some fresh air and a walk outside when your friend is feeling tired? I would too. Sometimes we take better care of others than we do of ourselves. When you are not sure how hard to push or whether or not you should do a workout, think about what you would tell someone you care about to do. Then listen to your own advice.

The younger version of me would have felt guilty for stopping a workout early. Old dance mantras and “fitspiration” quotes would run around circles in my head. I would have continued to workout. I would have pushed past the fatigue. I would have seen “conquering” a tired day as a win.

But today I know better. I know to listen.

Don’t get me wrong, I’m all for challenging yourself to be your best. But there’s a line between healthy challenge and just not smart. Your body is the only place you have to live and it deserves to be respected. Learning to listen to your body may be one of the best things you ever choose to do. There’s no quote or class out there that can teach you how to find the right balance between push and recover. It’s on you. But the beautiful thing is every day is an opportunity to check in with yourself and choose to do what YOU need to do to feel your best. This process of listening, honoring, and giving to yourself will allow you to find your strongest self, inside and out.  

Do you listen to your body when it comes to planning, modifying, or sometimes skipping workouts? Does this habit work for you? Let me know in the comments below.

I wish for you the wisdom to listen, the strength to find your own challenge, and the courage to do what YOU need to do to be well.

Here’s to you my friend, listening to yourself and living a feel good life.

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.

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

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Will Eating Before Sleep Make You Gain Weight?

Will Eating Before Sleep Make You Gain Weight? Pre-Bedtime Snacks that Won’t Make You Fat . 

Will Eating Before Bed Make You Gain Weight? With Mini Wheats and Lays Chips It Might! Read this before you have a Pre-Bedtime Snack! Eat Well and you will Sleep Well.

Will Eating Before Bed Make You Gain Weight? With Mini Wheats and Lays Chips It Might! Read this before you have a Pre-Bedtime Snack! Eat Well and you will Sleep Well in your Life.

It’s 10pm and you are winding down for bed. You feel that familiar pang in your stomach. Shoot, you’re hungry. And breakfast is a long night away. 

You don’t want to go to bed hungry, but you’ve heard that eating before sleep causes weight gain. What do you do? Toss and turn or get up and have a snack?

There has been a lot of research on eating before sleep. For the most part, studies have concluded that meal frequency or timing doesn’t really matter. Calories can’t tell time. 

What DOES matter is the types of foods and quantities that you are consuming. If you eat 2,000 calories in a day and burn 2,000 calories, you’ll maintain your weight. If you eat more calories than you burn you’ll gain weight. If you eat less calories than you burn (safely through diet and exercise) you’ll lose weight. It’s a simple equation of calories in vs calories out. So no, if you eat a healthy diet and balance calories in vs. calories out, eating before bed won’t pack on the pounds. 

The reason eating before sleep is tied to weight gain is because if you wait to eat until late at night, it can lead to overeating. Yet remember, it’s the food that is making you fat in this case, not the fact that you’re eating before bed. If you must eat later at night, plan your meals out ahead of time and don’t eat more than you intended. 

Also remember, there’s a big difference between a bag of Lays and a nutrient dense snack. And there’s also a big difference between mindful eating (eating when you are hungry) and mindless eating (eating when you are bored, stressed, anxious, sad, etc). Listen to your body! 

If you are physically hungry before bed, then your body is asking you for nutrition. It’s important you give it something wholesome, a choice that will help you sleep well and recover. Remember, food is fuel. As long as you eat the right things, it’s absolutely fine to eat at night—and unless you’re really off on your portion sizes, your body will actually be stronger and fitter because of it.  

Personally, I eat a pre-bedtime snack almost every day. My life in San francisco moves fast and I find myself needing more fuel to support my lifestyle. When I listen to my body and honor it’s hunger cues, I get the nutrition I need to move at top speed and sleep like a baby. And even with a pre-bedtime snack, I still wake up still hungry for my favorite meal: breakfast My metabolism moves fast thanks to regular, healthy meals and exercise. 

Here are some of my favorite pre-bedtime foods that help me sleep soundly and feel strong the next morning.

Bedtime Snacks That Won’t Make You Gain Weight

Vega® Clean Protein Chocolate Milkshake. 

This sweet treat is filled with a good for you plant-based protein blend made from pea, hemp, alfalfa, and pumpkin. With 130 calories a serving and 25 grams of complete, premium protein, this shake is sure to fill you up and help you recover while you sleep. 

Ingredients:

Directions: Put in blender. Blend. Simple and fast bedtime snack!

Late night omelette.

Another great option full of protein and fat to keep you full. If you like savory, eggs are a good pre-bedtime snack for you. 

Berry Chocolate Protein Pudding:

Here’s a recipe for sweet dreams with chocolate protein pudding. Fill your tummy with fuel and satisfy your sweet tooth too. 

Ingredients:

Directions: Prepare in the morning and blend all ingredients until smooth. Store in the refrigerator for at least one hour. Grab a spoon and enjoy!

Growing Oatmeal recipe. 

Instead of eating oatmeal at breakfast, you may want to consider consuming it as a pre-bedtime snack. Oats contain melatonin, which will aid your body in relaxing and falling asleep. It’s my favorite pre-bedtime choice. 

Apple + 1-2 Tbsp nut butter

I love this as a late night snack especially with a good, chilled, crunchy apple. You can use almond butter or any other nut butter.

Bottom line: Listen to your body and honor it. Focus your efforts on the quality and quantity of what you eat more then when you eat it. Do this and you’ll always be fueled for success!

Do you eat before bed? What is your favorite pre-bedtime snack? Let me know in the comments below. 

Sweet Dreams my friends,

Caroline

If you are interested in scheduling a consultation to discuss ways we can work with together and improve your health and happiness, contact me at: carolinejordanfitness@gmail.com

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

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Sitting At A Desk Hurts. How to Get Fit and Get Fixed Fast.

Sitting Hurts. Here’s How To Get Fixed, Get Fit, and Feel Good During Your Work Day. 

Sitting Hurts! Here are my tips on how to feel your best throughout your work day.

You’ve been working working working day and night and now all of a sudden everything hurts. The last thing you feel like you should do is exercise, you think it will make everything worse. But actually, exercise is exactly what you need to feel better fast.

Typically, when we think about enduring an injury, we imagine we have to do something — and usually do it wrong — to bring on the pain.

But sometimes discomfort is due to doing nothing whatsoever. Case in point: sitting at a sedentary desk job.

Spending too much time sitting has been linked to a higher risk of heart attack, stroke, metabolic syndrome and earlier death, and unfortunately even the most dedicated exercise regimens won’t undo all the damage. Not to mention the rising increase of desk job related injuries like: carpal tunnel, tennis elbow, frozen shoulders, wrist strain, neck and shoulder pain, sciatica, hip pain, and lower back pain.

I believe we are built to move. It’s stress and NOT moving that is the hardest thing on our bodies and health long term.

Have you ever had an achy back from a long day of sitting? Or a serious headache from too much time staring at a computer screen? You are not alone. 99% of my corporate clients struggle with pain from too much time at a desk and dealing with work related stress. Lucky for you the solution is simple and doesn’t require a ton of time. I am here because I want to help you FEEL better. And I promise you: simply taking the time to move will dramatically improve how your body feels.

If you work at a desk and/or spend a lot of time on tech, I’ve got some life hacks you can use to get rid of nagging pain in your life. Here are my secrets to success, are you ready to feel better yet?

Sitting Hurts. How To Get Fit and Get Fixed Fast. Guide for a Feel-Good Work Day.

  • Move every hour. Aim to get up and out of your seat at least every hour. Since most desk-related jobs demand your constant attention, it’s important to remind yourself to move around. Try setting a small timer to remind you when your break is due. A kitchen timer, watch, or smart phone is simple and easy to use. Eventually you’ll look forward to this break and find it only helps your concentration, energy, and mood. 
  • Move at your desk. Improve your concentration and work out the kinks with simple seated desk exercises. There are SO many ways to move more without even standing up. The video gives you simple stretches you can do while sitting at your desk

  • Boost circulation with large movements every hour. Get up and walk, take the stairs, march in place… whatever works. It doesn’t need to take more than 2 minutes. Researchers find that adding two minutes of light exercise to each hour of your day lowers your risk of dying prematurely by 33 percent. Get your blood flowing, heart pumping, give your energy a boost, and rev your metabolism every hour with 2 minutes of large movements.
  • Use the yoga tune up therapy balls as often as possible to soothe tight muscles and improve mobility. You can use them right at your desk or against your office wall. The video below demonstrates how you can use the yoga tune up therapy balls against a desk to self massage tight forearms and tricep muscles from typing and overuse. You can find more Yoga Tune Up video ideas and resources here on my YouTube channel.
  • Use An Activity Tracker. Working with a step counter or more sophisticated activity tracker can tell you exactly how active you are during the work hours. This may provide you good insight as to the importance of fitness during your hectic workday. Im addicted to my fitbit 🙂
  • Have walking meetings. Is your day jam packed with back to back meetings or calls? Walk as you talk. Invite colleagues to join you on a walking meeting or take your calls on a headset and walk around. Researchers at Stanford University found that the creative output of people increases by an average of 60 percent when they are walking. Indoor walks were found to be just as effective for boosting creativity as outdoor walks. Get “sweatworking” and find a way to incorporate movement into your meetings. 
  • Never go 2 hours without moving. You can do it!
  • Set aside specific times to unplug from your tech, connect to yourself, and enjoy your life. It’s happening outside of the screen

Your body was not meant to sit at a desk attached to tech. A muscle in tension stays in tension until you change its position. Want to get rid of aches and pains? Unplug for a second and move around.

If you don’t make your body a priority it will get cranky and create pain in your life. But I believe that if you follow my suggestions above, you will feel better. When you feel better you work better. It is that simple.

My youtube channel is a great resource to inspire movement wherever you are. Subscribe and stay motivated to move and feel your best. You deserve to feel good and live without pain.

How do you stay active and pain free throughout your work day? Let me know in the comments below.

Till next time, keep moving my friends.

Caroline

Companies who live well together work smarter together. I offer corporate wellness consulting and custom corporate wellness programs to support your employees in beating stress, finding health, and maximizing their productivity.  I work with both large and small companies as a wellness speaker, consultant, teacher and coach. My programs are geared towards changing company culture for healthy employees. I drive wellness programs in and out of corporate settings to enhance the health of the community. Clients include: Genentech, Google, Fitbit, Sephora, Kirkland & Ellis LLP, Reed Smith LLP, RMC Water & Environment, DDB California, Credit Karma, TaskRabbit, Litekey Technology, and Hines. 

If you are interested in scheduling a consultation to discuss ways we can work with together and improve the heath of your company, contact me at: carolinejordanfitness@gmail.com 

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

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

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