Category Archives: ZICO coconut water

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

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

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

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

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

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



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


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


Sippin on coconuts and getting a stretch post class


sweaty and sweet smiles


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


Kevita Mocktails


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


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


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


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


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


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

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

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

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


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

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

The Reasons Why I Like Strong Butts (and can not lie)

Sir Mix A Lot – Baby Got Back (1992) by fantomasdj

Heres my Caroline Jordan Fitness remix of Sir Mix a Lot…. and another reason why I should not be left alone with rap music 😉

“I like Strong Butts and I can not lie

You other fitness friends can’t deny

When a booty walks in with a lot of muscle tone

You get Sprung, wanna say whats up

Cause you notice that butt just rocks

Deep in the lulus their wearing

I’m hooked and I cant stop staring

Oooooh Baby I wanna lift wit cha

And take a picture

My gym friends want one wit me

Cause that butt you got makes me so happy

Ooh, Rump-o’-smooth-skin

You say you want to go to the gym?

Well, take me, take me

‘Cause you ain’t an average cardio junkie

I’ve seen em dancin’

To hell with romancin’

Their sweat, ripped,

Got it goin’ like a turbo ‘Vette

I’m tired of magazines

Sayin’ flat butts are the thing

Take the average fit friend and ask them that

You gotta pack much back

So, friends (yeah) friends (yeah)

Are you ready to work your butt? (hell yeah!)

Well lets shake it (shake it) shake it (shake it)

Shake that healthy butt

Baby got BOOTYcamp

Special thanks to my fit friends for posing for this photo :)

Special thanks to my fit friends for showing off their strong butts for this photo!

Here are a few other reasons why I like strong butts (and can not lie):

  • Helps protect you from injury
  • Improves athletic performance and movement
  • Gives you shape and curve
  • Helps you shake it on the dance floor
  • Keeps your posture on point
  • Makes your joints feel healthy and happy
  • Turns heads and melts hearts (you know Im right 😉

Without a doubt, a strong butt makes you more powerful and capable in life. This applies to both men and women. Everyone deserves a great butt!

But building a strong, firm butt doesn’t happen by accident. You’ve got to love yourself enough to put in the sweat in order to develop a strong, healthy butt.

But you know what? You are worth it. And I want to help you build a butt that makes you feel good inside and out.

Want to get your rear in gear? Join me for my last of 3 special summer BOOTYcamp events. This one of a kind night out creates space for you to make new fitness friends, bond with old ones, and get a strong workout that inspires you to LOVE your healthy butt. Here are the details:


Wednesday, Aug 17, 6:15pm – 7:30pm
City Nights | 715 Harrison Street, San Francisco, CA 94107

BOOTYcamp = A low-impact hour of the most effective total body exercises to define your core and behind. The class is designed for ALL levels, so whether you are an advanced exerciser or beginner, you’ll be able to find your own unique challenge and set the pace. Expect to sweat, get a great workout, and meet other positive people who share your love of fitness.

The workout class will go from 6:15-7:15 with healthy hour socializing to follow (yummy treats included thanks to ZICO coconut water and Perfectbar! )

The only hangover you’ll have from this night out is a sore butt and a happy heart. This event holds the space to share a meaningful connection through a healthy experience. Space is limited. Grab a friend and register now:


Join on Facebook:

Read the event recap from our June BOOTYcamp here:


Your backside, bum, keister, tush, ass, derriere, caboose, unit, booty, moneymaker, hiney, bum, arse, or fanny…. Whatever you want to call it, if there’s one muscle group that deserves to be made a priority, it’s your booty. I hope to see you August 17th to squat, sweat, smile, and celebrate all things BUTT MUSCLE.

Love and Squats,


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

Interested in scheduling a consultation to discuss ways we can work with together? Contact me at: 

Other Things To Check Out: 

BOOTYcamp June 2016 Event Recap.

Teaching BOOTYcamp. What a BOOTYlicious night!

Teaching BOOTYcamp. What a BOOTYlicious night!

I am still coming down from the high of such an incredible BOOTYcamp.  The entire event was so much fun to host from start to finish. I began planning the experience with the intention of creating a one of a kind night where guests could bond over fitness.  As a fitness professional for over 16 years (omg! getting old! 😉 ), I’ve seen the magic that can happen in group exercise. I believe fitness is one of the most powerful ways to bring people together and bring joy to people’s lives. 

Booty Tooch with BOOCH at BOOTYcamp

Booty Tooch with BOOCH at BOOTYcamp

The day of BOOTYcamp I didn’t need an alarm to wake up. I was so excited. I couldn’t wait to go out, dance, squat, plank, and socialize with friends. 6pm couldn’t come fast enough.

I arrived an hour early to set up at City Night Club in SF. The venue is right across the street from one of my favorite San Francisco Whole Foods locations (which in my book is a really good sign ;). I met with the City Night’s event crew, the MoveWith team, and the product vendors to set up. I was impressed by the cleanliness and layout of the City Nights club space. It’s a perfect venue to host a workout class. As I was setting up the music and micraphone, I invited the staff to join us in the class. The club manager seemed unsure about the experience (I get it. It’s not always easy to trust a bubbly blond wearing pink pants). “I don’t have workout clothes on me, but I hope to take the class next time” she said. “Ok!” I replied with a smile, “Just know you are always welcome to join in if you change your mind.”

Guests started to arrive at 5:45pm and were greeted by the MoveWith team with glow sticks as fun fitness accessories for the class. The first room of the club was set up with treats. Guests were invited to enjoy ZICO Coconut Water mocktails, ALOHA daily greens, and cold Clearly Kombucha drinks.


The second room held the workout space: a large dance floor with three levels. Guests set up their exercise mats along the first two levels underneath the neon lights and disco ball. We supplied extra red MoveWith and blue ZICO yoga mats for guests who didn’t bring their own. People trickled in and started socializing. There were selfies, smiles, and lots of new introductions.

The turnout was great (around 62 people). It was a good size for the club, the space felt full but everyone had enough room to move. There were participants of a wide range of fitness levels and experience: everything from advanced athletes, two pregnant women (4 and 7 months), straight men (smart guys ;), and even a mother and daughter team (love). 

At 6:15 I welcomed everyone and introduced the evening. “This event is different and I LOVE it. I want to invite you to have fun, move at your own pace, and focus on feeling good. Our goal tonight is to sweat, squat, smile, and repeat!”

My friend Ray Kang is a talented DJ who created a special music mix for the class. I gave him some of my all time favorite butt themed songs and he blended them together in a non-stop mash-up mix of fun. “My Humps”, “Bubble Butt”, “Drop It Low”, “Rump Shaker”, and more. The music was a huge highlight of the night.


The workout involved a low-impact hour of effective butt shaping, total body exercises. It was a seamless series that flowed from one sequence to the next and worked with the music. Guests ranged in fitness level,  so the workout was structured in a way that everyone could find their own unique challenge and set the pace.

In-fact it was such an inviting challenge, I looked over half-way through the class to find the club manager, dressed in her street clothes, on a mat and moving through the workout with us! She later told me that mid-way through the class it looked like so much fun she had to join. “Thanks for inviting me, Im really glad I changed my mind! Now my energy is pumped up for the rest of my night, and thats a gift that makes getting my work clothes sweaty worth it.”

Yes. I’d agree with that 🙂

One of the coolest things about an event like BOOTYcamp is that it invites each participant to be completely in the moment. Because you are in a unique enviornment, surrounded by new people, and actively engaged in following a new workout format, you to become completely present. It is not your average “plug in and go” workout. The BOOTYcamp class felt connected and the energy was through the roof.

We finished our class with a cool-down and simple yoga stretch flow. I congratulated the room on a workout well done. I took a moment to acknowledge the participants, “I am proud of you for coming out tonight. It takes real courage to step out of your comfort zone and attend a class like this.  I am inspired by your willingness to try something new, to have fun with fitness, and to stretch yourself. I am so grateful to have shared this BOOTYlicious night out with you. My butt loves you. I hope you know how BOOTYful you are inside and out.”

Post class butt photos were a must…. all smiles after squats 🙂

Sweaty smiles post BOOTYcamp class

Sweaty smiles post BOOTYcamp class


Some of the PopSugar Fitness team came out to take class too! They created this fun little video Instagram post below. It makes me smile. 


I am so thankful to the product sponsors ZICO Coconut WaterALOHA , and Clearly Kombucha for participating. It’s always nice to work with companies/people who believe in what you’re doing and want to genuinely be a part of a cool experience.

This year I’ve hosted 2 unique MoveWith events. Each one is so special to me and I love you so much. Thank you for making each experience one of the best. You can follow my teaching profile on MoveWith for upcoming events here. If you guys ever have any suggestions for making these events an even better time please let me know in the comments.

It’s a good sign when the only hangover you have from a night out is a sore butt and a happy heart. It was night out I’ll always remember with people I’ll never forget.

Miss the June event but want to make it to our next monthly meetup? Next BOOTYcamp is going down July 20th ! Space is limited. Grab a friend, register, and get ready for a night out your BUTT will love you for. Reserve your spot here:

Stay in touch on this and other upcoming events via my email newsletter:

I hope everyone who attended enjoyed the booty lifting night out. Remember to find and tag yourself on the facebook album. And don’t forget to upload your photos if we took one together! I wanna see!
Love and Squats,


Caroline’s Better Beverage Guide. Re-Think Your Drink and Get Fit While You Sip!


When we think about health we often think: diet, exercise, and regular visits to the doc.  But did you know that what you drink makes a huge difference on if you are successful or not with your health goals? A recent study in the American Journal of Clinical Nutrition showed that around 37 percent of our total daily liquid calories come from sugar-sweetened drinks. And here’s the really crazy part: Guzzling those beverages has a bigger impact on our waistlines than we think. “People don’t typically reduce food intake when they drink their calories from soda and other beverages,” says Barry Popkin, Ph.D., a professor of nutrition at the University of North Carolina. By my definition, any calorie you consume without noticing is an empty calorie. And since calories add up, it’s time to learn how to drink fewer empty ones. Awareness is the first step to sipping mindfully. Feeling thirsty? This guide will help you re-think your drinks and gulp the good stuff so you can reach your health goals 🙂

Caroline’s Better Beverage Guide. Re-Think Your Drink and Get Fit While You Sip!


What Do You Drink? It Makes More Difference Than You Think!

Heres an example on how many calories beverages can contribute to your daily intake. As you can see in the example below, calories from drinks can really add up. But by boosting awareness and choosing mindfully,  you can reduce the number of calories you take in when you get thirsty. (image courtesy of CDC)

Occasion Instead of… Calories Try… Calories
Morning coffee shop run Medium café latte (16 ounces) made with whole milk 265 Small café latte (12 ounces) made with fat-free milk 125
Lunchtime combo meal 20-oz. bottle of nondiet cola with your lunch 227 Bottle of water or diet soda 0
Afternoon break Sweetened lemon iced tea from the vending machine (16 ounces) 180 Sparkling water with natural lemon flavor (not sweetened) 0
Dinnertime A glass of nondiet ginger ale with your meal (12 ounces) 124 Water with a slice of lemon or lime, or seltzer water with a splash of 100% fruit juice 0 calories for the water with fruit slice, or about 30 calories for seltzer water with 2 ounces of 100% orange juice.
Total beverage calories: 796


(USDA National Nutrient Database for Standard Reference)

As you can see, substituting no- or low-calorie drinks for sugar-sweetened beverages cuts about 650 calories in the example above.

Of course, not everyone drinks the amount of sugar-sweetened beverages shown above. Check the list below to estimate how many calories you typically take in from beverages.

Type of Beverage
Calories in 12 ounces
Calories in 20 ounces
Fruit punch
100% apple juice
100% orange juice
Regular lemon/lime soda
Regular cola
Sweetened lemon iced tea (bottled, not homemade)
Tonic water
Regular ginger ale
Sports drink
Fitness water
Unsweetened iced tea
Diet soda (with aspartame)
Carbonated water (unsweetened)
*Some diet soft drinks can contain a small number of calories that are not listed on the nutrition facts label.
( USDA National Nutrient Database for Standard Reference)

You Better Look Twice. Read Nutrition Facts Labels Carefully

Be aware that the Nutrition Facts label on beverage containers may give the calories for only part of the contents. The example below shows the label on a 20-oz. bottle. As you can see, it lists the number of calories in an 8-oz. serving (100) even though the bottle contains 20 oz. or 2.5 servings. To figure out how many calories are in the whole bottle, you need to multiply the number of calories in one serving by the number of servings in the bottle (100 x 2.5). You can see that the contents of the entire bottle actually contain 250 calories even though what the label calls a “serving” only contains 100. Look closely at the serving size when comparing the calorie content of different beverages, you could be getting twice the calories if you aren’t careful!

Serving Size 8 fl. oz.
Servings Per Container 2.5
Amount per serving
Calories 100

Sugar by Any Other Name: How To Tell Whether Your Drink Is Sweetened

Sweeteners that add calories to a beverage go by many different names and are not always obvious to anyone looking at the ingredients list. Some common caloric sweeteners are listed below. If these appear in the ingredients list of your favorite beverage, you are drinking a sugar-sweetened beverage.

  • High-fructose corn syrup
  • Fructose
  • Fruit juice concentrates
  • Honey
  • Sugar
  • Syrup
  • Corn syrup
  • Sucrose
  • Dextrose

Sipping Slueth. Find High-Calorie Culprits in Unexpected Places

Coffee drinks and blended fruit smoothies sound innocent enough, but the calories in some of your favorite coffee-shop or smoothie-stand items may surprise you. Check the Web site or in-store nutrition information of your favorite coffee or smoothie shop to find out how many calories are in different menu items. And when a smoothie or coffee craving kicks in, here are some tips to help minimize the caloric damage:

At the coffee shop:

  • Request that your drink be made with fat-free, low-fat milk, soy, or almond milk instead of whole milk or half and half
  • Order the smallest size available.
  • Forgo the extra flavoring – the flavor syrups used in coffee shops, like vanilla or hazelnut, are sugar-sweetened and will add calories to your drink.
  • Skip the Whip. The whipped cream on top of coffee drinks adds calories and fat.
  • Get back to basics. Order a plain cup of coffee with fat-free/soy/almond milk and a splash of truvia (or brown sugar) or drink it black.

At the smoothie stand:

  • Order a child’s size if available.
  • Ask to see the nutrition information for each type of smoothie and pick the smoothie with the most nutrition and fewest calories.
  • Hold the sugar. Many smoothies contain added sugar in addition to the sugar naturally in fruit, juice, or yogurt. Ask that your smoothie be prepared without added sugar: the fruit is naturally sweet.
  • Save money and make your OWN. I use my nutribullet at home to whip up green smoothies when Im busy and want a drink that powers my day. Click here to get my quick, easy, and amazing Green Smoothie recipes. 

Mindfully sip the following Beverages in Moderation:

  • Milk Researchers at the University of Tennessee at Knoxville found that having three servings of low-fat dairy per day can lead to weight loss of 10 percent or more. Dairy contains calcium and the amino acid leucine, which together promote fat burning, says Michael Zemel, Ph.D., director of the university’s Nutrition Institute. And a study of overweight women at Northern Illinois University found that soy milk was just as effective as nonfat cow’s milk in helping them shed pounds. Stick to skim or low-fat milk, almond milk, and light soy milk; otherwise, the calories add up quickly. And always watch the portion size. 
  • Alcohol Happy hour is good for plenty of things, but weight loss isn’t one of them. Savoring a drink every now and then does have perks, including reducing your risk of heart disease, but alcohol packs a lot of calories into a small glass, and it may even stimulate your appetite. And unlike the calories in fat, carbohydrates, and protein, those in alcohol can’t be stored in your body, so they have to be used immediately. As a result, your body stops burning fat until the alcohol is processed—that’s roughly an hour for every drink. What can you do if you want to go out but don’t want to gain weight? Click here for my party smart guide to going out, having a drink, AND honoring your health.
  • Juice Many juices have added sugars. And in terms of health benefits, you’re always better off eating whole fruit instead. A medium orange has a mere 59 calories, and its 12 grams of sugar come with three grams of belly-­filling fiber. A typical eight-ounce glass of OJ has 110 calories, twice as much sugar as the fruit, and no fiber. For a healthier juice fix, try watering it down. Mix four ounces of your favorite kind with 32 ounces of water. You’ll get the flavor with fewer calories. 
  • Diet soda No calorie soda may not pile on the pounds directly, but new research from Purdue University suggests that drinking these artificially sweetened beverages can screw with the brain’s ability to measure caloric intake. Drink them often enough and you may actually start to crave sweets more. You can read my personal story on how cutting out artificial sweeteners changed my health for the better HERE. If you swig diet drinks all day, you’re taking in fewer healthy liquids, such as tea. Get your carbonation fix with zero-calorie seltzer instead, or make your own with a home soda maker that carbonates your drink of choice.

Pour it Up With These Healthy Beverage Choices:

  • Water. This one is obvious of course. Drink fresh water as much as you can! Drinking more water can: increase energy, reduce fatigue, relieve constipation, help digestion, improve skin, aid in weight loss, boost immune system, cure headaches, and flush out toxins among other things. Not only that but water is FREE. All good reasons to drink up!
  • Tea. Hot or cold, it’s calorie-free, and comes in millions of different fun flavors for you to try. Studies have even found that compounds in green tea known as catechins rev your metabolism for up to 24 hours—meaning it actually helps you burn more calories. With so many varieties and stores like David’s Tea serving up endless samples, theres a good chance you can find a few tea flavors that meet your preferences. 
  • Apple Cider Vinegar. Organic Apple Cider Vinegar (AVC) is rich in minerals. There is a long history of its use in medicine dating back to 400 B.C., when Hippocrates used it to treat his patients. AVC is considered to be a potent remedy for illnesses and overall health. Apple cider vinegar’s strong suit is balancing pH levels, and creating a healthy, alkalized state when you eat or drink it—or use it a skin-care product. (You want to be more alkaline than acidic for a trillion health reasons, some experts say.) It’s also pretty renowned in natural-health circles for curbing digestive issues, spiking weight loss, promoting great skin, and banishing a handful of other pesky afflictions. Read up on the health boosting benefits of this vinegar drink, and get my easy ACV detox drink recipe I have EVERYDAY for health! 
  • Kombucha. Check out KOMBUCHA. Kombucha (pronounced com-boo-ka) is a fizzy fermented tea beverage that is a health-seeker’s delight. Kombucha is an “ancient fermented tea beverage” that has a natural effervescence (like bubbly carbonation) that is full of probiotics, antioxidants, B vitamins and so much more.There are many brands that serve lower calorie beverage options, like my favorite: Clearly Kombucha who’s products clock in at 25 calories a piece. YES it really IS too good to be true (and delicious!)
  • Coconut Water. If you need a real sports drink to help with dehydration or just want some juice, try COCONUT water. It has more potassium per equivalent serving than a banana and It is lower in calories than any popularly consumed fruit juice including grapefruit juice
 (76 per eight ounce serving), and has 10% of the sodium found in tomato juice. For flavor, potassium, and hydration, coconut water is a healthful choice. Im addicted to ZICO natural and the chocolate flavor is a nice treat too! 


Make it EASY to drink well. Simple lifestyle hacks for better beverage choices.

  • Choose water, diet, or low-calorie beverages instead of sugar-sweetened beverages.
  • For a quick, easy, and inexpensive thirst-quencher, carry a water bottle and refill it throughout the day.
  • Don’t “stock the fridge” with sugar-sweetened beverages. Instead, keep a jug or bottles of cold water in the fridge.
  • Serve water with meals.
  • Make water more exciting by adding slices of lemon, lime, cucumber, or watermelon, or drink sparkling water.
  • Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.
  • When you do opt for a sugar-sweetened beverage, go for the small size. Some companies are now selling 8-oz. cans and bottles of soda, which contain about 100 calories.
  • Be a role model for your friends and family by choosing healthy, low-calorie beverages. Healthiness is contagious – PASS it on!

Cutting back on drink calories can be a great way to kick start weight loss, re-boot energy levels, and achieve optimum health. A mindful and moderate beverage habit really can fill you up with health. Do you drink too many empty calories? Are you cutting back? Share your strategies in the comments. 

Did you like this post? Share it with your friends on Facebooktwitter, or email. More great content is headed your way every week to help you live a happy, healthy life! 

Cheers to your healthy and drinking happy for the rest of your life!


Other Things To Check Out This Week:

Caroline’s Healthy Fourth of July Guide. Fitness, Recipes, and Fireworks for your FOURTH!


My brother Tim and I in our red, white, and blue workout gear for the Fourth of July!

The 4th of July is one of my favorite holidays. It’s all about friends, family and sharing quality time relaxing in the summer sunshine. Holidays always feel their best when they leave your body and mind feeling nourished and refreshed. You can still have a great Fourth without sacrificing your healthy habits and feel confident in your swimsuit. Here are my top fitness, diet, and health tips to keep you feeling your best while celebrating the fourth:

Caroline’s Guide to A Fit and Festive Fourth of July

The Fourth of July is sunny, social, and full of fun opportunities to move. Make an extra effort to sweat on your day off and that extra physical activity will help you balance calories consumed with calories used.  I recommend doing a little workout first thing in the morning, before the events of the day get crazy. A short, effective 10-30 minute sweat session can give your energy levels a boost and help you feel strong in your red, white, and blue swimsuit. To help you a get your holiday off to a great start, I filmed a fun and festive “Fourth of July Total Body Circuit Workout” just for you. This 12 minute routine combines squats, burpees, planks, and sit-ups for a quick high-energy burst of movement. The video targets your prime “swimsuit” muscles: your abs, obliques, and butt to help you feel strong and toned in your summer swimsuit. This workout is designed to build lean muscles, boost your metabolism, increase your strength, improve your performance, improve your energy, and help you get and STAY fit. If you are tight on time go through the video once or repeat the exercise series 2 or 3 times through for a longer workout. Remember consistency is the KEY to success – keep up the GREAT work and you will see results!!

Caroline’s Fat Burning Fourth Of July Circuit Workout. 12 Minute Total Body Routine

You also want to look for ways to make fitness fun and SOCIAL throughout the weekend. Make exercise something to look forward to by planning activities you enjoy to do. You can rally friends for a dodgeball game in a local park or at backyard BBQ; you can cool off by swimming if you are at the beach or a pool; you can even ditch the car and walk or bike ride to see local fireworks. Get creative, social, and active – there are plenty of great ways to enjoy exercise on your holiday.
Just make sure to be mindful of the heat and wear your sunscreen. Stay hydrated and avoid exercising outside at peak temperatures and you will feel your best all the way till the fireworks.

Caroline’s Healthy Fourth of July Nutrition Tips:

  • Sit and Eat a Meal. It can be difficult to keep track of what you are eating throughout the day if you are picking, picking, picking here and there.  Sit down for a meal and then be finished eating for the evening. Focus on a balanced meal with protein, greens, healthy fat, and moderate portions. Put your meal on a plate and sit with your family and friends to enjoy their company. Allowing yourself to have a real meal instead of lurking around the buffet table will help you avoid mindless munching and allow you an enjoyable dining experience.
  • HYDRATE. Begin your day with a few glasses of water and continue drinking throughout the day. The Fourth of July is typically a HOT holiday and keeping yourself well hydrated is the key to feeling your best. Not to mention hunger can often be masked as thirst, so its good to go for a glass of water before the potato chips. Keep a water bottle on hand if you are out at a picnic or park and refill it often. Drinking plenty of water will help you feel your best throughout the fourth of july and avoid heat hangovers on the days that follow.
  • Watch the liquid calories. If you want a regular root beer, grape soda, lemonade or alcoholic drink, have one – just work it into your calorie budget. Each is around 150 calories for 12 soft drinks (including lemonade and teas), 12 ounces of beer and 6 ounces of wine.  Get creative by making healthier drink options like this Fun punch – 1-quart of your favorite juice and 1-quart soda water with lime, lemon and orange twists for a refreshing party-favorite drink. You can read more on cocktail calories in my “Think Before You Drink” Article. Alternate fun drinks with water to stay hydrated and avoid a fifth of july hangover.
  • Grill lean meats: Lowering your fat content can decrease your overall calorie intake and fewer calories equals less barbecue belly. Eating grilled meats, like the ones your friends serve at cookouts, is O.K. as long as you remove excess fat and watch how and what they’re grilled with. Most cookouts offer a variety of meats, so choose the leanest cuts of beef, chicken and pork.
  • Use natural condiments. Instead of using marinades or BBQ sauces loaded with corn syrup, sugar, and preservatives, season your food with simple good-quality ingredients such as olive oil, sea salts, balsamic vinegar, fresh herbs, and spices.
  • Select slimming sides. When it comes to side dishes, go for the greens. Make salads from green leafy veggies like spinach, arugula, or watercress. Cook kale or spinach with garlic and serve hot. Other good grilled veggies include: eggplant, garlic mushrooms, asparagus, and jacket potatoes. Load up on these healthier sides and grilled veggies: you can fill half your plate with veggies to avoid overdoing it on the higher-calorie options. The fiber will help keep you full and the nutrition will keep you feeling good.
  • Substitute! When deciding on recipes for your fourth feast, choose to cook up your favorite dishes with healthier substitutions. For example instead of making dressing for coleslaw or potato salad (or another creamy side salad) with mayonnaise, explore healthier recipes and choose substitutions like nonfat plain yogurt or light vinaigrette to top your dish. Cooking light offers an incredible library of recipes with healthier versions of your favorite comfort foods.
  • Practice portion control. Allow yourself to enjoy the foods you love in balance with how it fits into the bigger picture of your daily diet. You can have the brownie (and enjoy it too!) with portion control. For example, try serving 1/4 pound burgers (made with extra-lean ground sirloin) instead of 1/3 or 1/2 pound patties; choose filet mignon-sized steaks instead of 16-ounce steaks; cut sausages in half lengthwise before grilling; make kebabs from smaller pieces of meat. When eating out at a friends BBQ, use your hands to guide you in serving yourself proper portions of your favorite foods. Your palm is the approximate serving size for a portion of meat, your fist is the size of a portion of grains (rice/pasta salad), and your thumb about the portion of cheese. Click here for my “SMART size portion control guide” to help you make healthier diet decisions this fourth of july.
  • Don’t skip meals to try to “save” calories for later. This will only cause you to overeat and make poor choices due to hunger and low blood sugar. Start your day off right with a metabolism boosting breakfast and choose to eat regularly throughout the day to keep your blood sugar levels stable. Eating this way will provide you with great energy levels and help with your self-control at the BBQ.

My family hosts a fun and festive outdoor BBQ every Fourth of July. We grow a large fruit and vegetable garden at our home in Davis, so having friends for dinner gives us a great way to share fresh produce with others. Our Fourth menu is full of color, nutrition, and flavor. Here are a few of my Jordan family healthy BBQ recipes just for you. All of these are gluten/ dairy free and full of flavor, and will help you cook up a healthy BBQ that has every guest BEGGIN’  for more.

Caroline’s Healthy BBQ Recipes: Gluten/Dairy Free Summer Eats. Good food is meant to be SHARED.

Lemony Cabbage-Avocado Slaw

Serves 6

Creamy avocado and bright lemon make great partners in this colorful salad.

  • 6 cups finely shredded purple and green cabbage
  • 1 small red, orange or yellow pepper, chopped
  • 1 ripe avocado, diced
  • 2 tablespoons finely chopped red onion
  • 3 tablespoons lemon juice
  • 1/4 cup shelled hemp seeds
  • 3 tablespoons cilantro leaves
  • 1/4 teaspoon sea salt

Toss all ingredients together in a large bowl, until avocado is creamy throughout.

Nutritional Info: Per Serving:110 calories (60 from fat), 7g total fat, 1g saturated fat, 0mg cholesterol, 115mg sodium, 10g carbohydrate (5g dietary fiber, 3g sugar), 3g protein
Herb Marinated Chicken Breasts
This recipe is for those who love barbecue but don’t like sticky fingers. It can be enjoyed with a knife and fork.


  • 2 garlic cloves, finely chopped
  • ½ teaspoon kosher salt
  • ¼ cup olive oil, more for brushing grill
  • 2 tablespoons white balsamic vinegar
  • 2 tablespoons Dijon mustard
  • 1 teaspoon honey
  • 2 tablespoons chopped mint
  • 1½ teaspoons dried oregano
  • ½ teaspoon dried thyme
  • ½ teaspoon onion powder
¼ teaspoon freshly ground pepper
  • 4 (6-ounce) boneless, skinless chicken breasts
1. Place garlic on a cutting board and sprinkle with salt. Using the side of the knife, continuously apply pressure to garlic and salt until a paste forms.
2. Place garlic-salt paste into a small bowl with oil, vinegar, mustard, honey, mint, oregano, thyme, onion powder and black pepper. Whisk until thoroughly blended.
3. Place mixture and chicken into a re-sealable bag and shake ingredients together until chicken is evenly coated. Refrigerate for at least 12 hours. Remove chicken from refrigerator and let rest at room temperature 30 minutes before grilling.
4. Heat grill to medium-high heat and brush grates with olive oil. Place chicken on grill and cook 4 to 6 minutes per side until cooked through.
Nutritional Info Per Serving: Each chicken breast contains 275 calories, 15g total fat, 2g saturated fat, 0g trans fat, 68mg cholesterol, 550mg sodium, 4g carbohydrate, 0g fiber, 28g protein.
Raw Berry Crisp
Serves 8
Rich nuts and sweet dates make a tasty topping for mixed berries in this no-cook version of berry crisp.


  • 6 cups mixed berries, such as blackberries, blueberries, raspberries and sliced strawberries
  • 1 tablespoon pure maple syrup, more or less to taste depending on sweetness of berries
  • 1 cup raw pecans
  • 1/2 cup raw walnuts
  • 1/2 cup pitted dates, roughly chopped
  • 1/2 teaspoon ground cinnamon

In a (7- x 11-inch) dish, toss berries with maple syrup. Put pecans, walnuts, dates and cinnamon into a food processor and pulse until coarsely ground. Scatter nut mixture over berries and serve immediately, or chill until ready to serve.

Nutritional Info: Per Serving: 240 calories (140 from fat), 16g total fat, 1g saturated fat, 0mg cholesterol, 0mg sodium, 25g carbohydrate (8g dietary fiber, 16g sugar), 5g protein
COCO LIBRE Cocktail Recipe
Here’s my take on a fun, low-calorie, coconut water cocktail for you to try this holiday weekend. Enjoy – and BE SAFE. Moderation is good…. seeing stars and stripes is NOT.


Add rum and lime to highball glass. Fill with coconut water, stir, garnish with lime wedge & Enjoy!

How will YOU be celebrating this Fourth of July? What are your favorite holiday traditions with your loved ones? Share your favorite fourth ideas, recipes, and stories by commenting below – I love hearing how you stay healthy, active, and CELEBRATE yourself! 

HAPPY FOURTH OF JULY to you ALL! Till then…. enjoy your fireworks and WEAR SUNSCREEN!


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Caroline’s Healthy Memorial Day: A Playlist, Workout, and Cookout Recipes!


Don’t you love a long weekend?! Kicking off summer makes a long weekend even sweeter. It’s a great time to relax by being active and spending time with those you love. Whether you are hiking or barbecuing on the beach, here are a few healthy living resources that will make your three-day weekend even more delicious. Included below is my  “4 minute sports workout warm-up”, Memorial Day “Move It” Playlist, and a few of my  healthy cookout favorites. I hope everyone has a happy, healthy, balanced Memorial Day Weekend and a STRONG start to the Summer Season!

Caroline’s Healthy Memorial Day: Playlist, Workout, and Cookout!

Caroline’s Memorial Day “Move It” Playlist

Caroline’s 4 Minute Sports Warm Up Workout Video

Headed out to play some sports or be active on your long weekend off? Warm up before you go with my quick 4 minute sports warm up workout video. Done before any workout or event, a proper warmup will help you achieve peak performance. A proper warmup increases heart rate, breathing rate, and blood flow to the muscles. It prepares the body for increasingly vigorous activity, allows it to work more efficiently, and reduces injury risk by loosening you up. Warming up before you play a sport is like revving up your own personal engine. A good warm-up routine can lead to better performance and helps reduce the risk of injury. Follow me through this quick, 4 minute routine: a series of air squats, pushups, bridges and ab work to prepare you for a great workout. Repeat the series 2-3 times through if you feel like you need a longer warm-up session. Leave a comment below and let me know if this video got your blood pumping and helped you prepare for a great long weekend of activities!


Caroline’s Healthy Cookout Favorites.

Cool Drinks

ZICO Melon Mojito

2 cups cubed Honeydew Melon (I like to freeze mine)

1 cup cubed English Cucumber

1 cup ZICO coconut water

12 fresh mint leaves

3 Tbsp fresh lime juice

Agave or honey squirt
Blend until smooth.

Makes 2 servings.
95 calories per serving.

ZICO Watermelon Breeze

3 cups cubed chilled watermelon

1 cup ZICO coconut water

squeeze of fresh lime

Ice if needed

Sprig of mint

Put all ingredients in blender. Blend until smooth.

Makes two servings.

90 calories per serving.


How to Pack a Healthy Cooler thanks to Cooking Light

Appetizers and Snacks

  • Look for dips and spreads in the prepared food section of the store or make a few of party favorites: Baba Ghanouj, Black Bean Hummus, Cream Cheese and Cashew Nut Dip, or Guacamole. Pack them with corn chips, sliced cucumbers, baby carrots or sticks of jicama for dipping
  • You can’t go wrong with getting your fruits and veggies. Think grapes, carrots, cherry tomatoes, apples and celery sticks.
  • Marinated olives, mushrooms and roasted peppers from your grocery store’s olive bar are perfect for chilled picnic appetizers.
  • Do something different and try this  Green Pea Hummus from Tasty Eats at Home

Main Dishes

Side Dishes


One healthy living idea I find helpful in maintaining balance during summer parties is “booze or treat” – not both. If you’re choosing drinks as your treat this weekend stick to clear alcohols with healthy, no-sugar added mixes or wine. If you are indulging in a dessert, take the time to SAVOR it! Remember treats are fine in balance. Don’t go crazy and don’t starve. Find your happy medium.

For more tips on how to stay healthy during summer vacations, please join me for a special webinar Monday May 27th at 10am “How to Stay healthy During Summer Vacation” with talented co-host Buddy Machua. Cant join us but want to listen in? The link from our talk show will be available for download on iTRAIN’s webiste here. I hope everyone has a wonderful weekend spending time with friends and family!

Of course all of the above is fun, but don’t forget: Memorial Day is a time to remember those who have given their lives to this country. A time to appreciate the people in the Army, Navy, Marines, Air Force, and Coast Guard who bravely serve us all. Lets take a moment to be grateful for all of those who fight for our freedom!

What are you up to this Memorial Day? Any fun activities or recipes to share? Wishing you all a happy, healthy long weekend filled with sun!

In health,


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Celebrating Cinco De Mayo. Healthy workout, recipes, and menu choices.

Healthy-Cinco-de-Mayo-TipsHappy Cinco de Mayo! Holidays dont have to derail your health and fitness goals. It’s all about balance, remember the 80/20 Rule? You can indulge in your favorite festive foods as long as they fit into the bigger picture of your healthy lifestyle. For those of you wanting to celebrate today’s Mexican holiday, may I suggest getting your sweat on with this festive “5 by 5” do anywhere 7 minute Crossfit inspired routine and then whipping up a batch of the below healthy-fied margaritas for you and your friends? Talk about balance! Read on for my Cinco De Mayo workout, recipes, and tips on healthy eating at your favorite Mexican Restaurant.

Have A Fitness Fiesta! Get your sweat on with this quick, effective 7 minute workout routine. This travel-friendly, CrossFit inspired workout will blast fat and sculpt muscle in minutes. It’s an uberpopular fitness program that runs you through a series of functional exercises at an intense pace. Translation: You build muscle and torch megacalories in under 7 minutes. This versatile workout  requires no equipment and only a few feet of space, so your makeshift gym can be a hotel room, a park, or even the beach. The moves target every inch of your body—glutes, quads, hamstrings, hips, inner thighs, arms, abs, and back —to build lean muscle and boost your metabolism, while also improving your core strength and cardiovascular fitness. The exercise routine is composed of FIVE rounds of FIVE exercises: 5 Air squats, 5 Burpees, 5 Jump Squats, 5 Pushups, and 5 Situps done 5 times. Feel free to repeat the video 2-3 times for a longer sweat session and more of a challenge. And as always please check with your health care provider before starting any new exercise program. I hope you enjoy the workout – l know it will help you on your way to getting a strong, lean, powerful body!

Eating Out at a Mexican Restaurant. Here are a few favorite healthy options on Cinco De Mayo:

  1. Ceviche!
  2. Fajitas with no sour cream. Load up on chicken with peppers, onions, guacamole, black beans & salsa. All of these are so good for you! (you can add brown rice tortillas too)
  3. Salmon Salad with Salsa
  4. Shrimp Salad with Salsa
  5. Chicken with rice & black beans
  6. Margaritas— Ask for ‘on the rocks, light on the sour mix, & extra limes to squeeze’ Or make your own (read below for my recipe!)

Try to avoid or have in MODERATION 🙂

  1. Chips- lots of saturated fat that goes straight to your tummy!
  2. Sour cream… same as chips.  Sour cream doesn’t look so good in your summer swimsuit.
  3. Heavy cheese dishes! Greasy and guaranteed to weigh you down… so eat your cheese in moderation.
  4. Really sugary Margaritas.  Ask them to stay light on the sour mix and ask for extra limes 🙂

coconut margarita 040112

So for all you margarita lovers out there (myself included!) I’m sharing my healthy version of the margarita for your Cinco De Mayo festivities. The typical margarita can run you as many as 500 calories (eep!) but not with my coconut margarita recipe…a delightful tasting and healthy version of the original.  This updated cocktail has the added benefits of ZICO coconut water – which is loaded with electrolytes, vitamin C and potassium.

So pour a little  tequilla on the rocks, add in some coconut water, squeeze lots of fresh lime, a little sea salt around the glass rim and you have a healthy cocktail to help you celebrate the holiday with friends and family.  Relax, eat healthy, enjoy!

Caroline’s Healthy Coconut Margarita Recipe


2-3 oz.  Tequila

6 oz. Coconut water ( I like ZICO or fresh from the coconut)

1 organic lime

Dash of Himalayan sea salt

handful of ice

Put ice in glass, add tequilla and coconut water. Splash of lime and salt and wa-la! You have yourself a healthy cocktail. Most margaritas have over 600 calories.  This ZICO coconut cocktail is under 100 calories…you’re welcome!


How are you having a healthy Cinco de Mayo? Tell me your fiesta plans!


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Crazy for ZICO Coconut Water! Hydrating and Energizing Free Workout Video Routine

644680_10101751047019563_1077761051_nNot to be confused with coconut milk (a concoction of coconut water and freshly grated coconut), ZICO coconut water is all-natural carbs, straight up. A clear, sweet liquid with a nutty taste, it’s found inside young, green coconuts; the sterile water is usually harvested at the nine-month point.  Devotees praise its ability to keep the body well-hydrated and it’s popularity goes WAY back in time. For more than 4,000 years, coconut water has been revered as a natural source of nutrition, wellness, beauty and hydration. Now modern science has validated its effectiveness, especially as a natural sports drink.

That’s because ZICO coconut water is an isotonic beverage; which means that its salt concentration matches that of the human body, thus enabling fluid and mineral replacement after physical activity.  In fact, because it’s so chemically analagous to human plasma, in times of famine and war, coconut water has been used as an intravenous fluid and saved many lives. It’s the only natural substance that can be safely injected into the human blood stream, which explains why Chief of the Food and Agriculture Organization’s Agricultural Industries Morton Satin calls coconut water, “the fluid of life.”

A recent scientific study conducted at the medical school of a major university in Malaysia demonstrated that coconut water is as effective as sports drinks (carbohydrate‐electrolyte beverages) as a rehydrator, without the added sugar, additives, artificial flavorings and chemical colorings commonly found in those beverages (have you LOOKED at the ingredients in some of those “sports drinks”?).   Coconut water is all natural and nature’s most highly concentrated source of electrolytes. Drink ZICO coconut water over it’s neon colored competitor and you are “naturally powered”.

The other nutritional benefits of ZICO coconut water are just as delicious:

  • It has more potassium per equivalent serving than a banana.
  • It is lower in calories than any popularly consumed fruit juice including grapefruit juice
(76 per eight ounce serving), and has 10% of the sodium found in tomato juice.
  • Coconut water, unlike other tropical juices, is alkaline so it doesn’t upset the stomach.
  • It is low in natural sugars, containing about half of that found in orange juice and less than a third of grape and pineapple juices.
  • Coconut water  also has potent antibacterial and antifungal qualities due to its high lauric acid content. This tropical treat is known to boost metabolism and revitalize skin, hair, and immunity.

I love drinking ZICO coconut water au-natural, but when I feel like getting creative I blend up the recipe below:

Caroline’s Pink Coconut Water Frosty:
11 ounces ZICO coconut water
1/3 cup frozen peaches
1/2 cup frozen strawberries
1/2 cup ice (coconut water ice cubes)
1 Tbsp lemon juice
Tip: for an extra creamy  (not as frosty) coconut water frosty, add in 1/2 frozen banana. For more frosty, add in more ice. Blend. Pour. Serve!

Bottom line: For flavor, potassium, and hydration, coconut water is a healthful choice.  Good nutrition, fitness, and a positive mindset give you the Oomph to live your best life. In supplement to a balanced diet, ZICO coconut water is all natural hydration that fuels health from the inside out and will provide you with hydration that gives you natural power!


How do you make ZICO coconut water even better? Combine it with an energy boosting  workout session. Lucky for you, I created two fitness videos that target every inch of your body using ZICO coconut water. The two videos work to build lean muscle and boost your metabolism, while also improving your core strength and cardiovascular fitness. These free workout routines can be done anywhere, they are perfect for home or traveling workouts. The moves are highly effective, making time for these quick routines will give your fitness, energy, and health a boost! Work through the videos once through for a quick total body workout, or repeat the series 2-3 times for a longer sweat session. Leave me a comment below when you have tried the fitness videos and let me know how you did! Follow your workout with a cold bottle of ZICO coconut water for a healthier, happier YOU!

10 minute ZICO coconut water Total Body Workout.


6 minute ZICO coconut water Total Body Core.

Do YOU drink coconut water? Have you noticed any health benefits since adding it to your diet? CHEERS to you and enjoy your ZICO!


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