There are no words.
HUGE thank you to all of you who donated time, energy, and dollars to make this year’s Cycle for Survival the BEST year yet! The world is a better place thanks to YOU!
Looking forward to next year!
Posted in Caroline Jordan, Cycle for Survival, San Francisco, Special Events, tagged caroline jordan, charity, cycle for survival, fundraising, indoor cycling relay, San Francicso, special events on February 3, 2013| Leave a Comment »
There are no words.
HUGE thank you to all of you who donated time, energy, and dollars to make this year’s Cycle for Survival the BEST year yet! The world is a better place thanks to YOU!
Looking forward to next year!
Posted in Caroline Jordan, Fitness, Fitness Tips, Recipes, San Francisco, Wellness Articles, Workouts, tagged caroline jordan, Fitness, football, free exercise routine, free workouts, health, healthy, Motivation, Nutrition Tips, recipes, San Francicso, superbowl, weight loss, workouts on February 2, 2013| 3 Comments »
This year I am SUPER excited for the Superbowl, my home team, the San Francisco 49ers, are playing (and going to WIN!). Not only that, but I love a good football party. Sharing time with people you enjoy, delicious food, and unforgettable commercials – its always a good time.
Unfortunately, along with the fun of the party comes lots of calories and sitting (not really a winning combination). According to an article in the USA Today, Super Bowl parties are second to Thanksgiving when it comes to the number of calories consumed. If we are not careful, we could eat our daily intake of calories, doubled, during one super bowl game.
DO NOT FEAR!!!!
I have created a healthy, happy superbowl guide to help you. Below are my choice football party recipes and a workout to get you game day ready. You might be surprised how delicious choosing a healthier celebration feels and you’ll feel so good you’ll have ample energy for the after parties. These resources you can prepare a game day plan that wins all around. Have fun, be safe, and GO NINERS!
Caroline’s Healthy, Happy Superbowl Guide.
SuperBowl Recipes. Plan ahead and cook up a few nutritious recipes so that you have something healthy to serve at your party. Here are a few of my favorites:
Caroline’s Crispy Kale Chips
Ditch the Doritos and put out a bowl of these (healthy) bad boys instead. To make them, simply wash kale, dress with olive oil and a bit of sea salt, and roast in the oven until crunchy and crispy.
Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins
1 large bunch of kale (I used the curly kind)
1 tablespoon olive oil
If the chips last more than 5 minutes (mine never do) you can store them for 2 days in an airtight container or bag. Make sure they are cooled thoroughly before storing.
Baked Sweet Potato Fries with Rosemary ( adapted from FeedMePhoebe)
Makes 2-4 servings
1 large sweet potato (about 1 pound)
2 tablespoons olive oil
2 tablespoons loosely packed fresh rosemary leaves
1/2 teaspoon sea salt
1/2 teaspoon paprika
1. Preheat the oven to 450 degrees F. Line a baking sheet with parchment paper.
2. Toss the sweet potatoes in a large mixing bowl with the olive oil, rosemary, salt, and paprika until well incorporated.
3. Arrange the sweet potatoes on the baking sheet in an even layer. Bake in the middle of the oven for 20 to 30 minutes, redistributing once during the cooking process, until browned and crispy. Allow to cool slightly – they will get even crisper and firmer as they come to room temperature.
Root Vegetable and Black Bean Chili (Gluten/Dairy Free from FeedMePhoebe)
Makes 10 servings
This chili is the perfect earthy blend of sweet and spicy. If you want to get even more rich flavor out of the vegetables, roast them until they are nice and caramelized and then add them to the stew. You’ll cut down on your stove-top cook time, and the extra step is worth it. If you can’t find chile negro any mild dried chili will work here.
2 ounces dried chile negro
4 cloves garlic, minced
1 bunch cilantro
2 large onions, diced
4 large carrots, peeled and diced
2 tablespoons ancho chili powder
2 tablespoons cumin
1 tablespoon oregano
3 28-ounce cans fire roasted tomatoes
1 sweet potato, peeled and diced
4 small parsnips, peeled and diced
4 cans black beans, rinsed and drained
1. Place the chiles in a bowl and submerge in boiling hot water. Soak for at least 20 minutes, up to an hour. Remove the chiles from the water, reserving the liquids. Rinse off the seeds and skin and discard along with the stems. Place the cleaned chiles in a small food processor along with 1/2 cup of roughly chopped cilantro stems, the garlic, and 1/2 cup of soaking liquids. Puree until you get a fine paste, adding more liquid as necessary.
2. Meanwhile, heat 2 tablespoons of olive oil in a large lidded Dutch oven over a medium-high flame. Saute the onion and carrots until soft, about 5 minutes. Add the chili powder, cumin, oregano, and 1 teaspoon of salt. Cook until fragrant, about 2 minutes. You want the spices to get nice and toasted. Carefully pour in the tomatoes and bring to a simmer.
3. Add the sweet potatoes, parsnips, black beans, black chile paste, and remaining soaking liquid. Stir to combine and bring to a simmer, adding one or two cups of water if necessary. You want a soupy consistency, as the chili will thicken as it simmers.
Simmer, partly covered for 20 minutes, until the potatoes and parsnips are tender. Season with salt and cayenne pepper to taste. Simmer 5 minutes more. Ladel the chili in bowls and serve!
Winning Brownies (Click HERE to get the recipe from the Gracious Pantry. )
Superbowl Fitness: Caroline’s “Get in the Game WORKOUT CHALLENGE”
Fuel your SuperBowl Sunday with POWER by getting your workout in before the first commercial. The below drills are designed to work on your strength, speed, stamina, and agility while burning calories and boosting energy. It’s a challenging series – as always, please check with a doctor before beginning any new exercise routine. And note: *You DO NOT need a football or access to a football field for these workouts. Just a positive attitude, a bottle of water, and some space! ; )
Running/Jogging Warm Up Drills. 10 minutes.
“Make a Tight End”
Do 20-30 reps of each move. Work on keeping good form and strengthening your legs, core, and balance.
Perform each move for 1 minute with 15 seconds rest in-between.
Cardio BURST: TOUCHDOWN
Do each move for 1 minute with 30 seconds rest in-between.
Once through the circuit is GREAT – you can also repeat the above 2-3 times and go home with a longer workout.
This challenging all-levels circuit works the entire body, doesn’t require any equipment, and includes the perfect mix of strength and cardio exercises. It’s a winning combination – you’ll feel like such a rockstar when you’re done you might need your OWN halftime show. Leave a comment below if you complete the above challenge and let me know how it went. Cant wait to congratulate you on your efforts!
Wishing you a safe and fun SuperBowl celebration. Now get focused, put on your game face, and get ready to “BRING IT”. Im positive you’ll have a healthy, happy Superbowl. TOUCHDOWN!
P.S. There is still time to DONATE to CYCLE for Survival fundraiser and the Memorial Sloan Kettering Center. This is my third year riding in Cycle for Survival and I truly feel the event has a tangible, powerful impact on those who are affected by rare cancers. My goal is to get as many people as possible to donate $2 dollars to 1.) Raise awareness of the cause and 2.) Raise money for rare cancer! If you would be open to lending your support, you can donate to my ride HERE. Thank you for all of your help in doing good things in the world!
Posted in Best Of the Bay, Caroline Jordan, Lululemon, Reflections, San Francisco, Words That Matter, tagged Best of the Bay, caroline jordan, lululemon, Reflections, San Francicso, words that matter on December 9, 2012| Leave a Comment »
Lululemon Athletica is much more than just high quality spandex. Its a company that creates the components for people to live longer, healthier, more fulfilling lives. It is a company that is COMMITTED to living by it’s manifesto. Want to be inspired? Read it below:
This past week, a seemingly innocent afternoon invite to visit turned into a celebratory ambush complete with confetti, red pants, and french macarons. On Monday December 3 2012, lululemon athletica Grant Avenue PROPOSED and asked me to be a lululemon Ambassador for the 2013 year.
What is a lululemon Ambassador, you ask?
“Ambassadors are outstanding yogis, athletes, and fitness leaders within our communities who embody the lululemon lifestyle and live the our culture. These individuals personally contribute to our vision of elevating the world from mediocrity to greatness.” (www.lululemon.com).
When the Ambassador program first began, it was purely a product feedback relationship, and has since turned into a lot more. Now it’s a relationship between the Ambassador, the store and the community. Lululemon doesn’t “sponsor” athletes, so this is their way of getting to promote and connect with local instructors, athletes, and wellness professionals. They pick people active in the community who are passionate about their career and who’s work reflects the lululemon product, culture, and manifesto. I had the opportunity to represent Grant Avenue as an ambassador in 2009 and I am honored to have the chance to do it again in 2013.
My experience with lululemon has been more positive, powerful, and fulfilling than I ever could have imagined. They sent me on an unforgettable trip to CANADA, filled my San Francisco years with memorable events, and have created a community that feels like family. I am so grateful to have this unique opportunity to represent the store and be an ambassador once more. I can’t stop smiling and I am looking forward to a year full of making memories with powerful people.
Looking back, I am a much different person now than when I first was an ambassador in 2009. The successes, failures, and learning lessons of the past few years have allowed me to grow and slowly come into my own. It feels like I am an Ambassador for the first time all over again, as an upgraded version of Caroline, a stronger one. The line from the manifesto that relates most to me right now is “DO one thing a day that scares you”. This past year I have been earnestly challenging myself to leave the comfort zone and my life has blossomed as a result. It’s astonishing how when you put your needs first, the rest of your life starts falling into place. This revolutionary concept serves as my motivation to keep moving forward, even when the path gets scary.
I’m proud of myself for overcoming fears, trusting my gut, and working hard towards living a life that feels right in my heart. I’ve learned to trust the process and be patient. It doesn’t happen all at once. You become and it takes a long time. I may not be there yet, but I am closer today than I was in 2009 and I owe part of my progress to lululemon. Their belief in me and loving support has often been the extra ammunition needed to keep me moving forward towards my goals. No person is an island and it’s helpful to have a team cheering me on in lululemon.
My biggest learning lesson from this past year is this: Doing one thing a day that SCARES you gives you freedom. It’s not easy. But if you can break down the walls and leave the cage of your fears: you will FLY, you will SOAR, you will be UNSTOPPABLE.
Thank you lululemon Grant Avenue for believing in me and helping me fly free. This will be my best year yet. Heres to a year full of flying high, flying far, and doing one thing every day that scares you.
With love and gratitude,
Your SUPER EXCITED Ambassador for 2013,
What line in the manifesto is your favorite or relevant in your life right now? Favorite item of lululemon athletica clothing?
Other Things To Check Out This week:
Posted in Caroline Jordan, Fitness, Running, San Francisco, Weight Loss, Workout Videos, Workouts, tagged Best of the Bay, caroline jordan, free exercise routine, hill workout, San Francicso, workout videos, workouts on November 4, 2012| Leave a Comment »
This past weekend the San Francisco Giants won the World Series Championships. Being a local this event was exciting and a cause to celebrate. I am so happy for my city, the team, and the community. Some might think it trivial or call it “just baseball”, but the win made me feel more connected to this town. It made me proud to be a San Franciscan.
I have lived in San Francisco for almost 5 years and have loved the experience. Its a romantic city, full of character, history, and natural beauty. Excluding the foggy summer moments, I feel my life has been pretty blessed living here (I mean how could it NOT be when the Golden Gate Bridge is in my back yard?!). When I first moved to the city there were a few things I quickly learned; like the need to dress in layers and the difference between the diverse collection of neighborhoods (the Marina and the Mission could be considered two different worlds!). I also learned that in San Francisco theres really no such thing as walking. In this city there are two forms of commuting by foot: running and hiking. There are so many hills in the little 7 x 7 landscape that a “walk” isn’t much of a leisurely stroll but rather an interval incline circuit with incredible views. The terrain is enough to make anyone’s heart strong and butt toned. I still remember my first few weeks living in the city, just the addition of my walk to work allowed me to sleep like a baby by the bay!
The unifying energy of the GIANTS sweeping win put me in the San Francisco spirit and I thought it would be appropriate to post a HILL workout for this week’s post. This circuit is appropriate for all levels and can be modified or intensified to meet your needs. As always, please check with a doctor before making any fitness changes and honor your body and it’s injuries. Some tips: if you choose to perform the workout on the treadmill, make sure to keep a TIGHT core, take deep breaths and strong strides. Throughout the workout, occasionally look at your hands and make sure they aren’t clenched into fists. That’s wasted energy you could be using on your legs, your breath, your heart- all of your major muscle groups. Keep your fingertips nice and loose and your face relaxed. Its also a good idea to avoid holding onto the hand rails as you’ll burn 30% LESS calories if you cling to the treadmill during your workout. Pump yourself up with one of my workout playlists, challenge yourself, and GO FOR IT. Before you know it this quick 30 minute circuit will be OVER and you’ll feel sweaty and triumphant.
Caroline’s “I left my heart in San Francisco” Hill Workout
0:00 – 5:00 Warm-up pace, 3% incline (RPE 5-6)
5:00 – 9:00 Walk or jog, add resistance every 30 seconds (start at 5% incline and increase from there ending at a RPE 7-8)
9:00 – 13:00 Increase your speed (power walk or run), decrease incline back to 2.5 % (RPE 7)
13:00 – 17:00 Slow down speed to walk or jog, increase incline every 30 seconds (start at 6.0 % to max out RPE at 8)
17:00 – 21:00 Increase your speed (meet or beat last time). Incline 2.5 % (RPE 8)
21:00 – 25:00 Slow down pace to walk or jog. increase incline every 30 seconds (start at 7.0 % and hit RPE 9)
25:00 – 30:00 FAST pace, 2.5 % incline (RPE) 9
31:00 – 35:00 Cool down with an easy walk or jog
Take your time bringing your heart rate down after the circuit and STRETCH using this quick video routine:
Looking to do your hill workout OUTDOORs? Check out my tips on Running Hills and the Hill Repeat workout that works wonders in my “Holy Hills!” post.
Leave me a comment below once you’ve completed the workout and let me know how you do! And if you want to run some real hills, you are always welcome to come visit me in SF 🙂 Hope you have a wonderful week and cant wait to see you soon!!
Other Things To check Out This Week:
Running makes me feel like an athlete. It makes me appreciate different aspects of different seasons and the beauty of the world we live in. It makes me aware of things I never was aware of before. It has taught me more about myself then I ever thought “exercise” would. I have pushed my limits. I have found some limits. I have learned I am not a quitter and that I can do anything I put my mind to. It gives me structure and helps relieve stress, but mostly it just makes me happy.
In the spirit of running and this weekends’ San Francisco marathon, I thought it would be fun to do a post ALL about the sport. Included below are workouts, playlists, and upcoming SPECIAL EVENTS to celebrate running health and happiness. Even if you’re NOT running in a marathon (or ever plan to!), I hope these links entice you to make running/walking a part of your fitness regimen.
Music / Playlists:
Running SPECIAL EVENTS with lululemon athletica Grant Avenue and Caroline Jordan Fitness:
What: San Francisco Marathon Shake Out Run
When: Saturday July 28th 9:00 a.m. – 12:00 pm
Who: lululemon athletica Grant Avenue and the San Francisco Marathon
Where: Justin Herman Plaza 1 Market St, San Francisco, CA 94101
Details: Stretch, shake-out your legs, and get ready for the San Francisco Marathon! On Saturday July 28th, at 9:00am at the Justin Herman Plaza, the lululemon athletica team will be there to get you PUMPED for the big race! SF Marathon Ambassadors will be there to answer any and all questions about the race and lululemon Ambassadors will lead 1, 2 and 3 mile runs along The Embarcadero, and help shake off any last minute race jitters. Any and ALL are welcome.
What: lululemon Grant Avenue Inspiration Station
When: Sunday July 29th 7:00 a.m. to 12:00 p.m.
Where: 22nd St & Indiana St, San Francisco, CA 94107
Details: We’re back for another year of cheering and motivation for all the runners racing the San Francisco Marathon on Sunday, July 29th! Invite your friends & family, wear your BRIGHTEST yellow, bring some cow bells, show us your dance moves and prepare to do some serious yelling and cheering! We’ll be suppling breakfast all morning to keep you energized because cheering is hard work too!
Are you a “love to runner” or an “anything but” gym go-er?! Leave a comment below with your fun experiences with or thoughts on the RUNNING sport. I hope some of the links above inspire you to mix up your workout routine or rediscover your love of running. For those of you running the San Francisco Marathon, have a great race! Hope to share a workout with you all soon. Till then, keep shining 🙂
Other Things to Check Out This Week:
Change is inevitable. Uncomfortable. Invigorating. Intimidating. Exciting. Necessary. Scary. Refreshing. Change is not always pleasant, but change is the only constant. Only when we change and grow, we’ll see a world we never know.
2012 has been a year of change for me. I have been tenaciously working towards my goals and everyday move closer in making my dreams a reality. It has been an exciting year full of growing and I look forward to what the future will bring. What I know for sure is that every change, no matter how challenging, works out to be rewarding in the end. And in my opinion, if it’s not rewarding…. well then it’s not the end.
This Tuesday will be my last night teaching at Club One Fitness Citigroup Center. The last 4 years have been wonderful and I’ve enjoyed every moment in working for a great company and connecting with incredible members. I will always champion and love the people I met through the club. But it has come time in my life to create the space needed to grow my business into what I’d like it to become. To make some changes in the name of personal and professional growth. To live a fearless life so that I can inspire you in yours.
I’d like to thank you for being a loving community of support as I make this transition and continue to move forward towards my personal vision. Has 2012 brought any changes into your life? How can I support you in bravely moving forward? I’m here for you.
ONWARD AND UPWARD!
I’d like to leave you with this simple and effective stretching video. Hopefully it will help you make a transition from a challenging place to a relaxing state of peace. It is a quick six minutes of solitude and rejuvenating flexibility work. Enjoy. Leave me a comment below and let me know if it helps ease you transition down from your day 🙂
Posted in Best Of the Bay, Caroline Jordan, Fitness, San Francisco, Workouts, tagged caroline jordan, cycling, cycling classes, Fitness Classes, san francisco, workouts on February 26, 2012| Leave a Comment »
The low lighting. The techno music. The jersey fitted regulars who walk out the door covered in sweat. The world of “Spinning” can be intimidating. But don’t let the bike shorts fool you: Indoor Cycling is for EVERY gym go-er. If you are in a search of a fun group workout that provides a serious sweat, you might want to give cycle class a try. This low impact exercise option provides a great workout challenge and is designed to accommodate to all fitness levels. The bike will only work as hard as you want it to as both the speed and resistance are in YOUR control. This is one of the reasons why I love indoor cycling: EVERY one can participate no matter what age or fitness ability. Its welcoming, fun, and a great workout for everyone.
Whether you’re a regular or never stepped in a spin room before, there are a few things to watch out for when you get your biking cardio. Here’s my guide to getting the most out of your ride and becoming a spin fanatic for life.
“Spinning” / Indoor Cycling Defined: A cardio class utilizing a indoor spinning bike. The pedals and wheels spin, but the bike stays stationary. There is a knob for you to adjust your resistance and make the workout more challenging or easy to handle, depending on the instructor’s directions and your preferences.
What to Expect: Usually a 45-60 minute class in which the instructor will lead you through a warm-up, cardio workout, and cooldown. Different instructors will use different ways to gauge how hard you’re working. Some will use levels (“On a scale of 1-5 right now, you should be at a level 3”), resistance (“turn the knob twice”), cadence (how fast your wheels are spinning. Some clubs have spin bikes with consoles on them which help keep track of time, cadence and power), and all instructors will focus on your position (seated, standing or climbing). Speed will also be emphasized throughout the class through slower hill climbs (with heavy resistance), steady state or sprinting (speed intervals). Expect different drills of sprinting, hills, jumping, and tempo work set to the instructors choice playlist. The type of workout you get in Spin will depend a LOT on the instructor, their teaching style, exercise /cycling background, and music preferences. I have been to some classes where techno is blasted and the teacher doesn’t say a word; others with detailed drills and a cheering crowd. The best way to find the right instructor/class fit for you is to shop around and try them all. EVERYONE has a unique style and is looking for something different out of the spin class experience.
Comfortable workout clothes, a water bottle and a BRING IT attitude are all you need to get started. The following things can make a great Spinning class even better.
Spin bikes are designed and engineered to fit all shapes, sizes and abilities. Adjustable, with a real-bike feel, these bikes let you tailor seat and handlebar height to create the perfect fit thats right for you. With the proper bike setup, you can reap the full benefits of the cycling class and minimize the risk of injury. Here are a few things to keep in mind before you begin your spin workout.
Spin Class DO’s And DONTS
Form and Figure: Proper form is an essential part of a Cycling program. If you don’t have the right form and technique, you not only lose out on a great workout, you may be putting your body at un- necessary risk. Here are some of the questions that determine whether a movement should be used in Spinning class:
Watch Out for these technique DON’Ts! The following are variations on Cycling technique that can compromise your workout AND cause injury:
I have taught cycling for 14 years and LOVED every second. I look forward to every class I teach and a chance to connect with others through movement and music. If you are in the Bay Area, I’d love to share a class with you. I currently teach the following Cycling classes in San Francisco:
Thursday: 1230-115pm “CYCLING the Workout” at EQUINOX Pine Street
Friday: 12:15-115pm “CYCLING the Workout” at EQUINOX Pine Street
Saturday: 11am “CYCLING the Workout” at EQUINOX Pine Street
If you cant make it in to ride with me, here are a few songs that are on my spring spinning playlist. Maybe they will inspire you to get on the bike and sweat.
Caroline’s Fun Spring Cycle Playlist 2012
Indoor Cycling workouts can be a great part of a regular fitness routine. I challenge you to try out a class or two this week – your legs, lungs, and heart will THANK YOU for it!
Do you take cycling classes on a regular basis? What is YOUR favorite song to ride to?
Thanks again for being such a fabulous fitness family. I look forward to seeing you in class or on a bike for a workout soon!
Other Things to Check Out This week: