Positively Inspiring Workout Tanks. A Happy Holiday Gift From Caroline Jordan Fitness

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I believe positive thoughts equal positive results and that when your mind is in a good place your life will follow suit. The mind is a funny thing, and just like any muscle needs regular exercise to stay positive. The stress of modern living makes it even more challenging to remain mentally grounded, strong, and grateful.  But when you surround yourself with good people, a healthy environment, and inspiration it’s much easier to keep your mind feeling happy, healthy, and motivated for fearless living.

Sometimes even the smallest act, word, or sign can be the one thing that changes your mindset and turns your day around. I teamed up with local designers Manifesto Print Co to create tee-shirts with positive messages. I believe these tanks can serve as a reminder to train positive and live in gratitude. Even something as simple as a screen print tee can actually signal the mind to move into a more powerful place. Below are the first two “Caroline Jordan Fitness” positive thought workout tops to help you train positive. You can order directly from the links below the photos, they ship nationwide.




manifesto print co. was co-founded by a graphic designer, Lexie, & an illustrator, Kiri. They both work in San Francisco and met at their day job at lululemon. The company started off when they found out their friend, Sossi, lost her bike and needed one in order to complete her Triathlon in a few weeks. So, Kiri & Lexie both designed a shirt and partnered with one of Sossi’s friend Courtney to start a Go Fund Me campaign. Everyone who donated got a handprinted shirt and the design, now known as the “This is Our San Francisco” print, had a bunch of bikes hidden in it in honor of Sossi. After that, Lexie & Kiri decided to create a bunch of designs that they were inspired by. They both design & illustrate everyday and have ongoing projects with fitness instructors, yoga studios and teams at corporate companies. manifesto print co. is all about custom printing unique designs and they handprint every shirt that they make.

Im beyond excited about these tees and believe in the positive intention behind the screen printed messages. Id love to hear your thoughts and feedback on my very first clothing product! Can you imagine yourself seeing one of these tees at the gym? What would you think if you saw one? Would you smile, be inspired, or feel grateful? Please leave your words as a comment below.  Your feedback will help me continue to grow and create content that MOVES you. If you think any of your friends might also enjoy these workout tops, please share this post on Facebooktwitter, or email. Id love to see a positive tee smiling back at me in my next class, workshop, or while walking down the street in SF! 

Yours in gratitude,


Other Things To Check Out This Week:

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Healthy, Happy, Thanksgiving. Workouts and Tips for a Healthy Holiday

“As we express our gratitude, 
we must never forget that the highest appreciation
is not to utter words, but to live by them.”

John Fitzgerald Kennedy

Thanksgiving happens to be one of my favorite holidays of the year because I LOVE giving thanks. There is no better reason to express gratitude for those that you love and take time off to celebrate all of the blessings in your life. However it can be challenging to balance all the celebrations with healthy, mindful living. Heavy meals, stressful schedules, and travel can cause us to feel weighed down. But I believe with a few simple healthy alterations you can stop the holiday food hangover from happening. Here are some of my suggestions for a happy, healthy Thanksgiving celebration. This is just a list, choose which thoughts will work for you.  Remember: You can be the change. Start a healthy Thanksgiving tradition and pass the good feelings on <3


Caroline’s Healthy, Happy Thanksgiving Strategies. 

    • Aim to maintain (not lose) weight during the holiday. This one is key – set a realistic goal to maintain your weight and practice healthy behaviors during Thanksgiving.
    • Offer to cook or bring a healthy dish to your Thanksgiving gathering. I like making these maple roasted sweet potatoes or honey mustard carrots. Healthy, festive, and satisfying!
    • Eat breakfast and make it healthy. Eating a healthy breakfast that includes lean protein (eggs or egg whites, salmon, protein-enhanced smoothie, Greek yogurt) and fresh fruit (apples, pears, berries) or vegetables (spinach, bell peppers, broccoli) will get the day started on the right track and help keep you satisfied and less likely to binge or “pick” throughout the day. Not only that but a strong start to the day is essential in keeping your metabolism going and your energy levels up.
    • Eat regularly and in some kind of reasonable pattern. It may be tempting to skip meals or plan to restrict or diet the day following a family holiday — but this is self-sabatoge and will set you up for failure with your healthy lifestyle goals. Make the Thanksgiving meal just one more meal in the week rather than investing it with supernatural powers. Remember, much of the meal is healthy. The key is portion size and moderation.
    • WORK IT OUT in the morning. Whether you are near your own gym or visiting your family back home, planning an intense workout before the busy day begins is essential. It will jump-start your metabolism and give you some time off to decompress from all the holiday festivities and time spent “on”. If you can get outdoors for a hike, brisk walk, bike ride, run, ski, surf, paddle, or snow shoe, do it. The outdoors is invigorating and you’ll take in some needed fresh air. Remember: you don’t need to do a 90 minute marathon workout, a 20-40 minute intense circuit workout will be most effective in boosting your metabolism and getting your day started strong. Here’s an example of an intense 10 minute workout you can do anywhere. Repeat the circuit 2-3 times for a longer sweat session or go through it once and focus on quality. I cant wait to hear what you think :)

  • Practice being present. Take your time and enjoy what you eat! Although it is tempting to dive right in and gobble everything down, slow your spoon and take the time to chew, breathe, and appreciate your food. Putting the fork and knife down between bites will actually result in less of a chance of overeating. It’s a good idea to stop eating before you are STUFFED to the brim. It takes the brain a little bit of time to register satiety (the feeling of fullness) after the food hits the stomach and gastrointestinal tract. Stop when you are satisfied not when you are stuffed. Remember it takes 20 minutes for the body to register that its full.
  • Drink lots of water. Water will help your intestinal tract process food and digest. It will also take the edge off your hunger and help you avoid overdoing it on the calorie beverages (e.g., soda, fruit punch, alcohol, egg nog, etc.).
  • Pick your Faves! Thanksgiving is a time to enjoy and indulge. The key is not over doing it. Survey the whole table before starting. Choose which foods you’ll enjoy most and if it all looks good, take a small taste of everything. Remember portion control is key to indulging mindfully. Often all you need is a taste of these to satisfy your craving. Make it your goal to practice moderation, enjoy each bite, and give thanks!
  • Practice what you will say to food-pushers. Oftentimes family members want to see you “enjoy” the meal, and think that the only way that you can do so is to overindulge. Talk to family members in advance about your goals and ask them to support you by not commenting on how much you are eating or pressuring you to have a second serving of Mom’s famous stuffing. Think ahead of different ways you can communicate your healthy living goals to them in a clear and compassionate way. Remind family that you are trying to enjoy your time with them and that you appreciate their support.
  • Get some fresh air after dinner. This is one tradition my family always practices that I love. After dinner we go for a walk around the neighbourhood to digest and catch up. Its a great idea to get outside for at least 30 minutes post-meal to move. The fresh fall air will invigorate you and fall is a beautiful season to enjoy some quality time with family. I believe one of the best ways to bond is to get moving and am thankful my family has this tradition.
  • Focus on more than food. In the beginning, Thanksgiving wasn’t about eating or football. According to Wikapedia, “Thanksgiving Day is a national holiday celebrated primarily in the United States and Canada as a day of giving thanks for the blessing of the harvest and of the preceding year.” In truth, there are so many other things that make Thanksgiving special. Ask family members to share what the holidays mean to them. Perhaps it means reconnecting with family members that you don’t usually get to see, or sharing in a service activity that feels good. Brainstorm ideas with your family in what you can do together to make the season more special or connected. Take your focus this Thanksgiving away from what you are eating and on towards what you are celebrating :)

More than anything Practice gratitude! Thanksgiving a great time to reflect, spend time with loved ones, and to feel gratitude for blessings received. Be present, positive, and make the most out of the holiday by feeling your best. Whats one way that you feel your best during the holiday of thanks?? LLeave your thoughts as a comment below, Id love to hear from you! And as always,  If you liked this post or know someone who could benefit,  SUBSCRIBE to my newsletter  and please share it on Facebooktwitter, or email. More great content is headed your way every week to help you live a happy, healthy life! 

Happy Thanksgiving to you and your family. I am thankful for each and every one of you, and I appreciate your support in helping to continue to spread the message of wellness, health, and positive thoughts for positive results.  Wishing you the happiest of holidays.

With gratitude and love,


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Great Reasons To Spend More Time Alone. Health Benefits of Solitude

Carving out a little solitude can make a world of difference. Here are some great reasons to spend more time alone. Go ahead—give yourself a break.

time alone

Photo credit Kuroda Studios

I consider myself a pretty social person, but I also absolutely need my “caroline” time – those periodic moments away from the world. After a business trip, a joint vacation with family or friends, the chaos of the holidays, or a week of events, I hit my threshold – beyond which I slip into an irritable, stressed version of myself. This is why I balance my extroverted life by having quality ME time. I think it’s extremely important and very healthy to spend time alone. You need to know how to be alone and not be defined by another person or thing.  After spending some quality time with myself, I’m as good as new. A bit of regular solitude helps me continue to be the positive woman I aspire to be. 

Solitude is the soul’s holiday, an opportunity to stop doing for others and to surprise and delight ourselves instead. We need to have some downtime, but often it’s a challenge to let ourselves slow down. As Thomas Moore, author of Care of the Soul, says, “We seem to have a complex about busyness in our culture. Most of us do have time in our days that we could devote to simple relaxation, but we convince ourselves that we don’t.” It seems there is always something that needs doing, always someone who needs our attention. “Unfortunately,” Moore says, “we don’t get a lot of support in this culture for doing nothing. If we aren’t accomplishing something, we feel that we’re wasting time.

Many of us feel compelled to measure our success in terms of acquisition and accomplishment. But even those who don’t buy into such a narrow definition of success may feel uncomfortable with the idea of claiming time just for themselves, with no agenda whatsoever. Often when we find ourselves with an empty hour, we spend that time doing chores or attending to our relationships or Facebook scrolling.

If no one’s around, we’ll reach for the phone—or the TV remote or even the vacuum cleaner. We avoid ourselves because we’re afraid of what we might find or fear missing out on life’s party (also known as F.O.M.O. , aka the “Fear of Missing Out.”). But solitude and isolation do not go hand in hand. We can retreat from the world for a time without being renounced by it. Heres a few of the benefits you get from spending time with yourself:

Health Benefits of Spending Time Alone

1. Alone time allows you to reboot your brain and rejuvenate. Constantly being “on” doesn’t give your brain a chance to rest and replenish itself. Getting away from others allows you to decompress and relax. It gives you a break from the “have tos” and allows you to focus on the “want tos.” It lets you address your own needs as opposed to everyone else’s and gives you the opportunity to rejuvenate and push the restart button.

2. Alone time gives you a higher sense of independence and increased self-esteem. Being alone and getting comfortable with being alone gives you a higher sense of independence. Relying on yourself to make choices and decisions increases your self confidence, which then permeates other aspects of your life, including the times you are in the presence of others.

3. Alone time allows for self discovery. Spending time alone gives you the ability to discover things about yourself and to get a real understanding of who you are. We have grown to appreciate the art of getting to know others, but in reality, it is even more important to get to know ourselves, our preferences, and our likes and dislikes, without other people’s influences.

4. Alone time gives you a fresh perspective. Time alone gives you the opportunity to clear your mind and weed through a lot of thoughts. This allows you to get to the heart of what YOU really think as opposed to being told or influenced by others and their opinions. It gives you time to reflect on what is important in your life and how you feel about everyday situations that need to be addressed.

5. Alone time can enhance the quality of your relationships with others. By spending time with yourself and gaining a better understanding of who you are and what you desire in life, you’re more likely to make better choices about who and what you want to be around. You also may come to appreciate your relationships more after you’ve spent some time alone.

Despite knowing these benefits, it can be a challenge to find time alone in a world that seems to never sleep. Here are a few suggestions to help you find more time to spend with yourself.

How to Spend More Time Alone

  • Be OK with spending time with yourself for yourself. This gets easier with practice, so if you are new to the idea give it some time first.
  • MAKE time for yourself and schedule it. Make a date night just with YOU. I have what I call “non-negotiable self care nights”. These are planned weekly and I commit to spending time with myself for myself (its non-negotiable!). If you dont make time you wont ever have time. Work to create a habit of planning YOU time week to week.
  • Stand firm in your commitment. If you make a commitment to spend time with yourself KEEP it! Dont ask people to join you for your solo walk or journal date (two people doesn’t count as alone time sorry).
  • Learn to say NO. You don’t “have to” attend every party, event, or gathering. And actually, its better if you are more exclusive with how you choose to spend your time. The “fear of missing out” often drives us to over-extend ourselves and attend every social opportunity on the calendar. But that only leads to what I call, “social jetlag” the burnout from comes from too much running around and the need for quality downtime. Next time you are asked to attend an event, say “Let me check my schedule and get back to you.” This allows you time to decide what you need more: going out or time for yourself.  
  • Be clear about your needs. “I need some time for myself” sounds both desperate and vague. Be clear and practical: “On Saturday afternoon, I will be gone from two o’clock to five o’clock. Will you be able to watch the kids?” or “I’ve got plans on Friday night for myself, can we get together another time during the week?”
  • Disconnect. You can’t spend time with yourself if you are too plugged in to everything else. Choose a time in the day and switch off your internet, mobile and any tool that makes you reachable to the world for at least 30 minutes. Turn off your cell phone, Turn off your Internet. Turn off your TV. UNPLUG from the world and PLUG into you. This is really hard habit to create at first especially if your iphone has become attached to your hand. But you’ll be amazed at how much more you can relax, focus, and destress when you’re not plugged into tech.
  • Get Up or Get it In Early. That’s probably the ideal way to find and spend some time alone. When you wake up before the rest of the world, you’ll spend the most peaceful time ever. Waking up at dawn and watching the sunrise is a pleasurable experience. It will allow you to spend the rest of the day with a totally different mode, rather than waking up late rushing to work and getting stuck & frustrated in a traffic jam. When you experience the peace of the early morning, you’ll get addicted to it. Some of the activities that you can do to enjoy spending time alone in the morning include: writing, learn something new, reading, watching a movie, meditating, exercising, walking, breathing the fresh morning air, playing games, thinking & reflecting or listening to music.

If you and your inner self have been out of touch, build a new relationship with someone who deserves attention—you.  Here are a few great ideas to get you started:

  • Exercise solo. Go for a walk, run, swim, bike ride. You can even leave the headphones at home and spend time listening to your thoughts and the world.
  • Journal. I spend a lot of time journaling and love to use my journal time for reflection, goal setting, and creating positive intentions for my life.
  • Meditate. It doesnt have to be long. Sit still with yourself. Watch your thoughts. No judgement. Im a huge fan of the app “Headspace” which guides you through daily 10 minute meditations. Easy to use and accesible anywhere. Plus the meditation guide has a soothing British accent (totally awesome.)
  • Take yourself on a date. Dinner, a movie, a museum. Embrace being out with yourself ALONE.
  • Get lost. Go for a walk, hike, or drive somewhere you’ve never been before. Explore.
  • Get Crafty. Paint, create, make a vision board…. there are so many ways to get crafty and express yourself while making something cool. I recently went to an event at MakeShop by Brit & Co that gave me many unique ideas on different creative projects for self-expression!

Time Alone

Photo credit Kuroda Studios

Solitude is a kind of vacation. We live in a demanding world, and we demand much of ourselves. But the harder we push, the more we also need time to replenish ourselves.  In solitude we discover what makes us feel alive. We can use our time alone to rest, in a complete and profound way, or we can engage in an activity that brings us joy. What a pleasure it is to dive into a project with no distractions, or to pursue our passions at full tilt.

In the end, it is important to remember that spending time alone doesn’t mean that you isolate yourself all the time. We need people and social connections are an extremely important componet of happiness. Its just about finding the balance between being accessible to others and being accessible to yourself. Spending time alone is a way to stop, re-connect, re-evaluate, and live your life on purpose. Alone time allows you to live the healthy, happy life you want with others. 

Inspirational quotes about solitude that will inspire you to find and spend time alone TODAY

  • “I restore myself when I’m alone.” – Marilyn Monroe
  • “You cannot be lonely if you like the person you’re alone with.” – Wayne Dyer
  • “In solitude the mind gains strength and learns to lean upon itself.” – Laurence Sterne
  • “All men’s miseries derive from not being able to sit in a quiet room alone.” – Blaise Pascal
  • “I think that I cannot preserve my health and spirits, unless I spend four hours a day at least – and it is commonly more than that – sauntering through the woods and over the hills and fields, absolutely free from all worldly engagements.”  – Henry David Thoreau
  • “We live in a very tense society.  We are pulled apart… and we all need to learn how to pull ourselves together…. I think that at least part of the answer lies in solitude.” – Helen Hayes
  • “It is only when we silent the blaring sounds of our daily existence that we can finally hear the whispers of truth that life reveals to us, as it stands knocking on the doorsteps of our hearts.” – K.T. Jong
  • “Only in quiet waters do thing mirror themselves undistorted.  Only in a quiet mind is adequate perception of the world” – Hans Margolius
  • “When we cannot bear to be alone, it means we do not properly value the only companion we will have from birth to death – ourselves.” – Eda LeShan
  • “I’m not anti-social.  I’m pro-solitude.” – Author Unknown
  • “The happiest of all lives is a busy solitude.” – Voltaire
  • “True silence is the rest of the mind, and is to the spirit what sleep is to the body, nourishment and refreshment.” – William Penn
  • “Reading well is one of the great pleasures that solitude can afford you.” – Harold Bloom
  • “We visit others as a matter of social obligation.  How long has it been since we have visited with ourselves?” – Morris Adle

Do you like to spend time alone? What is your favorite way to spend quality time with yourself? Leave your thoughts as a comment below.

Take yourself out on a date, you deserve it.


For more feel good fitness inside and out : 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 are interested in scheduling a consultation to discuss ways we can work with together and improve your health, contact me at: carolinejordanfitness@gmail.com

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Fresh, Healthy, and Flavorful Recipes from Costa Rica

I couldnt be more excited to be traveling to Costa Rica in January to host an uplifting, inspiring, and life changing wellness retreat.  The experience we have planned will be a week full of fitness, yoga, dance, and adventure opportunities combined with community building, coaching, reflection all in the breathtaking Chirriposa Mountain and Beach resort in Costa Rica (http://www.chirriposa-retreats.com/ ) . The two other women leading the retreat with me are incredibly talented and passionate about helping others live well and lead intentional, positive lives.  Not to mention, Angus, the man that runs the retreat center is famous for his culinary skills (I think many people go to CR just for his fantastic food 🙂 Included below are a few of his favorite recipes that he prepares for guests at the resort. I can’t wait to learn from him and share these delightful dishes this January in Costa Rica!


Words from Chef Extraordinarire Angus, “Cooking styles may vary with our location and the produce that is available, but the rules always remain the same…’keep it simple’, ‘keep it fresh’ and ‘keep it healthy’. We create ‘concious food’… not only of how the food effects our bodies, but also the impact that it has on the environment and our planet. We create healthy, inspiring, flavorful dishes, incorporating a wide selection of locally sourced fresh organic ingredients, providing a culinary experience that will nourish, satisfy and make your Costa Rican retreat as perfect as nature intended.”


Half Avocado with Spicy Mango Salsa (serves 4)

This elegant, quick and simple appetizer combines the freshest ingredients and tropical flavours with a little spice to awaken the taste buds and the senses.


  • 2 perfectly ripe avocados
  • 2 vine tomato – deseeded and diced
  • 1 ripe mango – peeled and diced
  • 1 small red onion – thinly sliced and soaked in cold water
  • 1 semi hot chili – deseeded and thinly sliced
  • 1 spring onion – thinly sliced
  • ½ bunch fresh coriander leaves – picked from stem
  • 1 lime juice
  • 1 tbsp olive oil
  • ½  tsp sea salt
  • ½ tsp black pepper – freshly ground


  1. Half avocados and remove the stone.
  2. Using a tablespoon, carefully scoop the half avocado from the skin, rotate the avocado 45 degrees so as the avocado remains half in the skin. This will allow you more space to fill with the salsa
  3. Drain the red onions and lace in a bowl with the tomato, mango, chili, spring onion and fresh coriander.
  4. Dress with lime juice and Olive oil and season with salt and black pepper.
  5. Using a tablespoon, fill the half avocado with the salsa and garnish with a drizzle of olive oil, salt and pepper and fresh coriander leaves.


Coconut Curry Falafels in Freshly Baked Pitta Bread with Tzatziki (served on Couscous Salad and Rosemary & Garlic Roasted Carrots.) (serves 4)

Coconut & Curry Falafels


  • 1 kilo fresh chick peas or soaked (overnight)
  • 1 onion – roughly diced
  • 1 head of garlic – peeled and finely chopped
  • 1 fresh hot chili – deseeded and finely chopped
  • 1 tbsp salt
  • ½ tsp curry powder
  • ½ tsp ground cumin
  • Freshly ground black pepper
  • 1 bunch of flat leaf parsley – finely chopped
  • 1svsp plain flour
  • 4 cups canola oil
  • 2 tbsp coconut oil


  1. Cook chickpeas in salted water with onion, garlic, curry and cumin until soft
  2. Drain and allow to cool down
  3. Place in food processor with chili and parsley and roughly blend
  4. Add flour and stir
  5. Heat oil in pan and fry chick peas in small balls until crispy and brown
  6. (try one ball first to make sure that they stay together…if not add more flour)
  7. Remove falafels from oil and place on a baking tray with kitchen roll to soak up excess grease and keep warm

Food 1

Cous-Cous with Almond, Capers, Cornichons Raisins and Fresh Parsley


  • ½  box (500g) cous-cous
  • 1 svsp olive oil
  • 1 cup water
  • 1 tsp salt
  • ½ cup chopped almonds
  • 2 tbsp of capers
  • ½ jar cornichons – thinly sliced
  • ½ cup of raisins – soaked in warm water (20 mins)
  • 1 bunch of parsley – finely chopped


  1. Heat pot with oil
  2. Add cous-cous, stir and toast for 1 minute
  3. Add 1 cup of water, stir, remove from heat and cover with lid for 2 minutes
  4. Add another cup of water, salt, stir and cover again until cool
  5. Add almonds, capers, cornichons, raisins and parsley
  6. Season with salt and pepper

Roasted Carrots with Rosemary and Garlic


  • 1 kilo carrots – peeled and roll cut (or large dice)
  • 1 svsp olive oil
  • 1 sprig of rosemary – roughly chopped
  • 1 tbsp garlic – finely chopped
  • 1 tbsp rock salt
  • Freshly ground black pepper


  1. Place carrots in large mixing bowl with all ingredients and coat well
  2. Place on roasting tray and cook in oven on 350 for 30 minutes


Tzaziki Cucumber Salad


  • 2 cucumbers – peeled and deseeded
  • ½ tbsp salt
  • ½ head roasted garlic
  • 1 cup of soy greek style yoghurt (drained)
  • 1 bunch of fresh dill leaves – roughly chopped
  • Pepper


  1. Slice cucumbers, add salt and leave to drain
  2. Dry cucumbers well and dress with garlic, yoghurt, dill and pepper

Pita Bread (makes 8 pitas)


  • 1 tsp dry yeast
  • 1 cup warm water
  • 2 cups all purpose flour
  • 1 teaspoon salt
  • 1 teaspoon granulated sugar


  1. Mix yeast, sugar and salt in warm water and stir until dissolved.
  2. Combine flour and stir with wooden spoon or rubber spatula until elastic.
  3. Place dough on floured surface and knead for 10-15 minutes until dough is no longer sticky and is smooth and elastic.
  4. Coat large bowl with vegetable oil and place dough in bowl. Turn dough upside down so all of the dough is coated.
  5. Allow to sit in a warm place for about 3 hours, or until it has doubled in size.
  6. Divide dough into 8 balls
  7. Place balls on floured surface. Let sit covered for 10 minutes.
  8. Preheat oven to 500 deg F. and place ‘pizza stone’ or skillet at the very bottom of oven.
  9. Roll out each ball of dough with a rolling pin into circles.
  10. Bake each circle for 4 minutes until the bread puffs up. Turn over and bake for 2 minutes.


Fresh Black Fig and Vine Tomato Salad with Caper, Cornichons and Black Olive Tapenade, dressed in Virgin Olive Oil, Fresh Lime, Sea Salt and Freshly Ground Black Pepper

This seasonal salad once again bursts with fresh flavours, textures and colours. The sweetness of the figs and the tomatoes against the sourness of the olives, capers and cornichons is balanced with the fresh lime and olive oil and completed with the sea salt and black pepper.


  • 6 perfectly ripe fresh black figs – cut into quarters
  • 4 vine tomatoes – cut into eighths
  • ½ red onion – thinly sliced and soaked in cold water
  • 2 tbsp capers – finely chopped
  • ½ cup cornichons – finely chopped
  • ½ cup pitted black olives – finely chopped
  • ½ bunch flat leaf parsley – roughly chopped
  • 1 lime juice
  • Virgin olive oil
  • Sea salt
  • Freshly ground black pepper


  1. Drain red onion and place in salad bowl with tomatoes and figs.
  2. Add olives, capers, cornichons and parsley
  3. Dress with Olive oil and lime juice and season with salt and pepper.
  4. Serve with freshly baked bread

These delicious recipes were generously donated to share in this space by Chef and retreat master Angus Stephens. While they’re appetizing to read on the blog (and Im sure Ill give them a go in my little kitchen), I cant wait to sample what healthy dishes Chef Angus will be cooking up for my retreat group this January, Want to sit at the table with me? Join me in Costa Rica and savor “Pura Vida”!  Click HERE for more information. Dont miss out on this once in a lifetime wellness experience at the life changing Chirriposa Mountain and Beach Resort! 

Which recipe will you be cooking up first? Im going to try my hand at the black fig and vine tomato salad – YUM. Did you enjoy this post? SUBSCRIBE to my newsletter in the box above and share it with your friends. You’ll receive inspiring and real content every week to support you in living a healthy, happy life.  

Cheers to PURA VIDA!!


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The Long Lasting Benefits of My Wellness Retreat in Costa Rica


In today’s non-stop world, the daily stresses of life can build quickly. Always reachable on our mobile devices, many of us have endless ‘to-do’ lists and are constantly racing to “keep up”. By running from errand to errand, always plugged in to technology, we rarely give our bodies and minds the break needed to recuperate or live fully. Then we wonder why we are tired, unfulfilled, or struggling with anxiety.

People always say they dont have the time to take a break. They put off resting. “Ill just push through this project, work through lunch, finish up these to-dos this weekend and THEN relax” But not taking the time off for yourself will eventually turn around to bite you in the butt. Choosing to go on a health retreat can be the perfect opportunity for you to restore your mind and body to an optimum level of wellness and live a healthier life upon your return home. Wellness retreat benefits are ENDLESS and will allow you to renew your mind, body, and spirit. Here are a few of the top reasons to get off the grid and invest in yourself by joining me in for an inspiring and uplifting trip to Costa Rica January 24-31st:

1. Detox

Eating healthy can be a time consuming process that many have a hard time finding time for. On our retreat the focus is on taking care of every aspect of your well being, starting with the food you eat to fuel your body. If you come on our retreat, you can expect well thought out meals that are not only clean, organic, and nutritious but also delicious. Food is a primary focus at the Chirriposa Mountain and Beach retreat center in Costa Rica. You’ll indulge in healthy, inspiring, vegetarian and vegan dishes, incorporating a wide selection of locally sourced fresh organic ingredients, providing a culinary experience that will nourish, satisfy and make your experience as perfect as nature intended. Your digestion, skin, energy, and weight will all benefit from the week spent nourishing your body with clean, healthy, foods.

2. Unplug

It seems like we are always in front of a screen these days: the computer at work, the television when we’re home, and our phones at all times in between. Our retreat experience offers you a chance to leave your chargers at home, give your eyes a break, and spend some time offline with your thoughts so you can work on your well being without any distractions. It is AMAZING how taking time to unplug can recharge your energy levels and renew your connection to yourself. We recently talked about how stress and anxiety can come from your relationship to technology.  Unplugging for a week offers you the perfect chance to reevaluate what you want to be plugged into most.

3. Break from Routine

It’s easy to fall in a continuous cycle for the sake of convenience. Eat, sleep, workout, work, repeat. But too much routine can have detrimental effects on your mental and physical health. Our Costa Rica retreat is a chance to do something different. To have an active adventure in a breathtaking location with positive people. Its an opportunity to take a time out to look at your day to day life, get coaching, and create powerful goals for what you want for your life. Taking a break from your routine can be the very thing you need to mix it up, gain perspective, and live your life in line with what you value and want for yourself.

4. Exercise

Are you too tired to exercise when you come home after working all day? We all have good intentions but keeping up with our physical fitness can be a demanding task when we all lead such busy lives. Retreats are an excellent way to reconnect with and reboot your physical fitness. On our retreat in Costa Rica the exercise options are endless! Beach bootcamp, jungle running, sunset yoga, surfing, dancing…. every day will be filled with a variety of fitness, dance, and adventure options to fuel your physical wellbeing and re-awaken your love for movement.

5. Connect with Others

Whether you are going on a retreat by yourself, with a friend, or with a group, being surrounded by other like-minded people is sure to inspire you. Retreats facilitate a powerful positive atmosphere and can be very social if you want it to be. Genuine interaction, connection, community, real conversation and laughter can do wonders for your health. In Costa Rica, You’ll make some new lifelong friends who will support you in your health and happiness.


6. Pamper Yourself

Retreats offer you the chance to take some much needed time for yourself. A retreat allows you to pamper yourself and heal your body with a massage, facial, other wellness treatments, sleep, and relaxation. You’ll feel completely supported and taken care of.

7. Relax and Unwind

Without your everyday demands and distractions, you will finally have time to do the activities that you have always wanted to do. Take a walk, go to the beach, read a book, or meditate. Simply getting away to a more peaceful atmosphere will reduce your stress levels exponentially and restore your physical and mental health. Chronic stress can create a slew of serious health problems and prevent you from living your most positive, present life. Taking the FULL retreat experience to relax and unwind will allow you to maintain your health and wellbeing over time.

8. Get out of Your Head

There’s no better way to get out of your head and break the pattern of negative/abusive thoughts than putting yourself in an environment of striking beauty. A beautiful retreat sanctuary in a lush tropical environment with panoramic ocean and mountain views is the perfect solution for a mind awash with negativity. Transcend your own mind and merge with the beauty of paradise!

These are only a few of the incredible health and happiness benefits of taking time for a wellness retreat. I know its scary to take a week off work, put yourself in a new environment, and reconnect to yourself and what you want. But you know what? YOU ARE WORTH IT. You deserve to feel good and to live a life you love.

Join me in Costa Rica and make an investment in YOU.  Click HERE for more information. Dont miss out on this once in a lifetime wellness experience at the life changing Chirriposa Mountain and Beach Resort! 

Cheers to health, wellness, and living every second in this one and beautiful life.



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