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super bowl 2013 rotator

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:

kale_3

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

Ingredients

1 large bunch of kale (I used the curly kind)

1 tablespoon olive oil

sea salt

Instructions

  • Preheat oven to 300 degrees F.
  • Wash kale, remove the inner rib or stem, and tear into chip-size pieces. Make the pieces a little larger than you want the chips because they will shrink.
  • The kale must be thoroughly dried. I ran it through a salad spinner, laid it out on paper towels for 5 minutes, and then ran it through the spinner once more.
  • Put the kale pieces in a gallon plastic baggie and add the olive oil. “Massage” the kale to ensure that each piece has a coating of oil.
  • Arrange the kale in a single layer on a large baking sheet lined with parchment paper (or you can place them right on the sheet). You may need a to use more than one sheet or bake in batches.
  • Sprinkle with sea salt. Use a bit less than you think you need because the kale shrinks and the salt intensifies.
  • Bake for about 20 minutes, until the kale is crisp and slightly browned.
  • Enjoy!

Notes

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.

sweet-potato-fries-31

Baked Sweet Potato Fries with Rosemary  ( adapted from FeedMePhoebe)
Makes 2-4 servings

Ingredients
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.

Serve the fries alongside ketchup, lemon aioli, and perhaps a turkey burger, if you’re feeling frisky.

Eat-Clean-Vegetarian-Chili

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.

Ingredients
2 ounces dried chile negro
4 cloves garlic, minced
1 bunch cilantro
Olive oil
2 large onions, diced
4 large carrots, peeled and diced
Sea salt
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!

Brownies

Winning Brownies (Click HERE to get the recipe from the Gracious Pantry. )

What-Rules-Football

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.

  • Easy jog 5 minutes
  • Walking Lunge. 20-30.
  • Butt kicks (kick your heel towards your butt)
  • Squat with side shuffle 1 minute
  • High Knees 1 minute
  • Plank with mountain climber knees 1 minute

“Make a Tight End”

Do 20-30 reps of each move. Work on keeping good form and strengthening your legs, core, and balance.

  • Basic Hip bridge. Laying on back bridge hips up into the air.
  • Squat with straight arms out in front of you. Focus on keeping shoulders down and core engaged.
  • Forward single leg lunge with knee raise (add hop if feeling feisty!). Do reps on one leg and switch.
  • Single leg side lateral lunge. Lunging one leg to the side keeping the other straight. Option to add a knee raise towards chest.
  • Plie squat with inner thigh slide. Squat with legs wide and toes pointed outward, bring heels together when you stand and separate legs wide to squat again.

Penalty ABS.

Perform each move for 1 minute with 15 seconds rest in-between.

  • V Ups.
  • Bicycle Crunch
  • Plank
  • Superman
  • Pushup

Cardio BURST: TOUCHDOWN 

Do each move for 1 minute with 30 seconds rest in-between.

  • Burpees. Feel free to add a pushup or squat jump!
  • “Football” run. Also known as “fast feet” : shake your booty and move feet out and in.
  • Squat hops with “touch down” arms. Squat and jump off ground reaching your arms up in the air in a “touchdown” signal.
  • Suicides. Sprint out 10-20 yards, squat and touch ground, sprint back ( you can also use distance measure like light poles, street meters)

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!

GO 49ers!

Caroline

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!  

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Cold temperatures, less sunshine,  and a jam packed holiday schedule of events make finding winter workout motivation extremely challenging. To give you a little extra fitness mojo, I thought it’d be helpful to give you upbeat music to sweat to.  There’s nothing more motivating than catchy tunes that make you want to move. Included below is my “Listen & Burn” Holiday Playlist for the season. Download, turn up the volume, and GET MOVIN!

Caroline’s Listen & Burn Holiday Workout Playlist 2012

You can check out some of my past playlists HERE for some suggestions that might help you workout stronger. What is your favorite  workout song for the season? Leave your top hit as a comment below, I need more music for my spotify playlists too!

Have a great week and till next time… Keep shining 🙂

Caroline

Other Things To Check Out This Week:

If you wait for perfect conditions, you'll never get anything done. Life isn't about waiting for the storm to pass, its about learning to dance in the rain!

If you wait for perfect conditions, you’ll never get anything done. Life isn’t about waiting for the storm to pass, its about learning to dance in the rain!

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I pray you are fortunate to never find yourself in the waiting room of a hospital, anxiously awaiting a doctor with the results of your biopsy or the blood tests of a loved one. I pray you never hear word “cancer” come out of your physician’s mouth, suddenly changing your understanding of the word and shaking your whole existence. I pray we work together to find a cure and create a brighter, healthier future.

This year marks the 25th year of Breast Cancer Awareness Month. Breast cancer is a topic near and dear to many of us. It is the most common form of cancer in women and the second leading cause of female deaths due to cancer (after lung cancer)  http://nbcam.org.   According to Breastcancer.org, an estimated 207,090 new cases of invasive breast cancer were expected to be diagnosed in women in 2010 in the U.S.  Many are surprised to learn that breast cancer can also affect men, although the chances are reduced with one out of 100 cases being male.  http://nbcam.org .

So every October we party with pink ribbons, buy pink hued products, and support charity runs with pink logos. Has it made a difference? YOU BET. Thanks to the billions of dollars raised for research, we are starting to win the war against breast cancer. “The progress we have made over the last 20 years has changed the face of the disease for American women,” says Freya Schnabel, MD, director of breast surgery at NYU Langone Medical Center. “We can find it earlier, treat it more effectively, reduce recurrence, and enhance survival.” Since everything from running shoes to tissues will be going pink this October, I wanted to share the top things you need to know about Breast Cancer Awareness Month and how YOU can help make a difference.  Knowledge = power, and the more you know the more power you have to help find a cure 🙂

Breast Cancer Awareness Month. The Facts and How You Can Help

1. Breast cancer can affect anyone. Whether you’re poor, rich, white, black, old or young, breast cancer can affect you. Celebrities Cynthia Nixon, Christina Applegate, and Sheryl Crow have all been diagnosed and now help promote Breast Cancer Awareness Month. Maybe you’ve had a friend, co-worker, or family member who has been affected or you have struggled with disease. The work to cure breast cancer is a universal cause, anything you do to help will make a difference in a life you love 🙂

2. Awareness is growing.  If it seems like pink is everywhere, you’d be right. The movement has grown immensely over the last quarter of a century and everyday more people are working together to find a cure.

3. It’s easy to get involved. Whether it’s running a race for charity or buying a product that supports breast cancer research, you can help no matter what your budget is or how much time you have to give.

4. You can PREVENT cancer by living a healthy lifestyle (and helping others do the same). Prevention is the first step in fighting breast cancer. Here are a few ways to cut your risk:

  • Work out pretty hard… daily. Moderate to vigorous exercise is linked with a 25 percent decrease in risk. Get moving for 45-60 minutes five days a week.
  • Stay on the slim side. Obesity is the biggest avoidable cause of breast cancer. Even losing 5 to 10 percent of your weight lowers your odds if you’re heavy, says Debbie Saslow, PhD, director of the Breast and Gynecologic Center at the American Cancer Society.
  • Eat more plants. No single food has emerged as the one to beat breast cancer – though those filled with fiber seem to lower your risk, new Chinese research shows. But overall healthy eating can give you an edge. You could reduce your odds of all kinds of cancer by 60 to 80 percent through diet alone says Joel Fuhrman, MD, author of Super Immunity. Fill your plate mostly with veggies, fruits, whole grains, and beans.
  • Limit alcohol intake to 3 drinks per week (a drink = 1 ounce of hard liquor, 6 ounces of wine or an 8 ounce beer)
  •  If you smoke, quit. I guess thats kinda a no brainer right?
  • Check yourself. The most important thing you can do to support Breast Cancer Awareness Month is to do a monthly breast exam and get a mammogram as soon as your doctor recommends it.
All of these behaviors are especially important in younger women when the breast is in development. It takes years of these behaviors to generate a breast cancer. So live a healthy lifestyle, and encourage the women in your life to do the same!

5. Important and informative Breast Cancer Awareness Websites:

6. Different Ways YOU can make a difference TODAY:
  • Join the TeamHope national marathon team to get a spot on one of its partner races, such as the ING Miami Marathon or ING New York City Marathon. Get in shape AND give back…. make your training really mean something.
  • Donate a dollar – support the cause directly on the Breast Cancer website.
  • CancerForward.org is an online network of 1,700 survivors, loved ones, and health care providers. Long on to offer your words of wisdom, or join the all-volunteer editorial staff.
  • ArmyOfWomen.org matches healthy women with researchers seeking volunteers for breast cancer studies. Your donation is your own healthy self!
  • Help coordinate a free fitness event through one of your local active communities (lululemon SF has done many yoga charity events). Contact a store to see if they would want to set up a yoga for charity event with you. If you are an instructor of yoga/fitness,  head to TeamSurvivor.org and offer your fitness services for a charity event!
  • The SAMFund helps young adults deal with debt post cancer, awarding grants for expenses like rent, medical bills, and education. Money-savvy volunteers can guest blog at TheSAMFund.blogspot.com or research topics for webinars.
  • Join Team FD at FirstDescents.org; you can set a fund-raising goal and raise moola as you kayak, hike, climb, raft, run, surf, or enjoy your favorite spots.
  • Cancer Rockstar, founded last year, sends cancer patients to jam out at concerts and meet their musical idols face-to-face. You can fan the charity on facebook to raise awareness, or donate money at CancerRockstar.org

This week I CHALLENGE YOU to find a way to get involved with the cause. Do something this week that gives back. How will you be celebrating Breast Cancer Awareness Month? Leave a comment below with ONE thing you’ll be doing THIS WEEK to help the fight to end Breast Cancer. Whether its enrolling in a breast cancer charity race or scheduling a check-up with your doctor (and reminding your friends to do it too), you can make small steps towards finding a cure. This week,  how will YOU make a difference?

Feel free to share your story or any ideas on how we can help.

Let’s dream of a day where people diagnosed with breast cancer can have confidence that they will be not only be cured, but will go on to live rich, full and long lives.

Thanks again for being a wonderful fitness family. Lets make a difference!

Caroline

Other things to check out this week:

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Caroline Jordan Fitness Schedule and Special Events August 7-13:

Monday 8/8: 5:30pm Competition Core and 6-645pm Chisel’d, *** NEW CLASS 6:50-7:15pm VIPER EQUINOX

Tuesday 8/9:  12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Sports Stretch Club One Citigroup

Wednesday 8/10: *** NEW CLASS 5:30-6:00pm VIPER, 6-630pm Chisel’d, 630-7pm Core Strength and Stretch EQUINOX

*** Thursday 8/11 – Sunday 8/14: I AM GONE! I’ll be working out and working with the BEST at the IDEA World Fitness Convention. I will miss you all – work hard for me while Im gone 🙂

TEAM UP AND SAVE with GROUP personal training! Currently offering JULY discounted rates on couples and group personal training session packages. Get  your summer fitness routine started STRONG with a custom fit workout plan and an extra dose of exercise motivation.  Hurry up and book – time slots fill up fast! CONTACT ME for details.

Fearless Fitness Tip Of the Week: Exercise AT work. Stay Fit at the Office!

Lets face it… working out in your office desk chair is kinda weird. How many of you do tricep dips at your computer? When it comes to fitting MORE activity into your office space there are ways to do it without looking awkward or ticking off your boss. With the knowledge, preparation, and planning you CAN make more movement HAPPEN. That doesn’t necessarily mean running a couple miles at lunch. It’s all about being SMART and making opportunities to move throughout the course of the workday. Every little bit counts and adding extra spurts of activity into your working days REALLY ads up. Here are my TOP tips to fit more fitness into your 9-5:

  • TAKE THE STAIRS TAKE THE STAIRS TAKE THE STAIRS!
  • Go for a walk…in the office. Hand-deliver that report or discuss an issue in person instead of via email.
  • Wear comfortable shoes to work (or even WALK to/from) work if you can. Keep a pair of dress shoes with you or in the office and put them on only when necessary.
  • Fill your water bottle. Drink it and replenish it often. (This might result in a few extra trips to the bathroom, but that’s okay!). Take the long way to the water cooler.
  • Sit on an exercise ball instead of a chair. This will strengthen your abs and back and you’ll work on your posture without even trying.
  • Set an alarm to go off every hour to remind you to stand up and move around. Even if you just swing your arms or take a deep breath, you’ll feel more alert.
  • Use the restroom on another floor and take the stairs
  • Use a pedometer and keep track of how many steps you take. Aim for 6,000 to 10,000 steps a day.
  • Deliver documents or messages to co-workers in person rather than by email
  • Eat your lunch AWAY from your desk. Walk to lunch or go to a nearby park. Enjoy a longer route back to the office when your done.
  • Get a headset for your phone so you can move around while you talk.
  • Socialize and exercise. Grab a co-worker and walk around the block. You’ll be surprised by how many people will want to join you. Raining? TAKE THE STAIRS TAKE THE STAIRS TAKE THE STAIRS!

You might also ask human resources about getting an office gym, holding some fitness classes in the conference room or providing incentive programs to help workers shape up. Increasingly, companies are realizing that fit workers mean a healthier bottom line — so workplace fitness is a win for everyone.

Fearless Fitness Challenge of the week: Share YOUR healthy Habit!


Heres my challenge to YOU this week: I want you to MOVE more throughout your workday.  Leave a comment below with one healthy work habit YOU will start this week to  keep active at the office. Everyone has different ideas and the MORE the better! Your comments can inspire someone else to add more health into their working world. Ill read them and keep you accountable for keeping your healthy office habit and getting more fitness in your life. Together we are stronger. Can’t wait to read your posts this week and hear about your office stair workouts 😉

Other things to check out this week:

Ill miss you in class thursday- saturday… but Ill be sure to bring some GREAT stories back from the conference! Keep up all the hard work – Ill want you to have office workout parties while Im gone 😉

Caroline

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Caroline Jordan Fitness Schedule and Special Events July 17th – 23rd:

Monday 7/18: 5:30pm Competition Core and 6-645pm Chisel’d, *** NEW CLASS 6:50-7:15pm VIPER EQUINOX

Tuesday 7/19:  12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Sports Stretch Club One Citigroup

Wednesday 7/20: *** NEW CLASS 5:30-6:00pm VIPER, 6-630pm Chisel’d, 630-7pm Core Strength and Stretch EQUINOX

Thursday 7/21: 12:30pm Cycling EQUINOX .

Friday 7/22: 12pm Abs and 12:30pm Cycling EQUINOX .

Saturday 7/23: 10am Chisel’d and 11am Cycling EQUINOX .

TEAM UP AND SAVE with GROUP personal training! Currently offering JULY discounted rates on couples and group personal training session packages. Get  your summer fitness routine started STRONG with a custom fit workout plan and an extra dose of exercise motivation.  Hurry up and book – time slots fill up fast! CONTACT ME for details.

Fearless Fitness Tip Of the Week: Share Your Story. 

One of  my goals in building this newsletter was to create a community of SUPPORT, MOTIVATION, and ENCOURAGEMENT in your quest towards living a healthy life. Has it helped at all? Have you found information or inspiration that’s empowered you in your FEARLESS life?
Often we forget that our stories inspire others to reach new limits. Fitness comes in many forms and what works for one person might not be exactly right for someone else. Sharing your journey towards wellness may help someone else START. Take a moment this week to reflect on all of your fitness and health accomplishments. Share your journey with someone you care about and inspire them to discover what wellness means for themselves.

I wanted to share  some of your “Summer Fitness Adventure” Photos in this week’s newsletter. Your stories and successes are the reason I love my job. Watching you change into a healthier, happier person is exhilarating. I am here to support you in everything you do and I am so proud to know such powerful people. Keep it up. YOU inspire me everyday.

Summer PLANK in San Francisco with the inspiring, MONIKA MIETHKE .

"Summer fitness means I get to waterski! I just wish I could do it everyday - but living in SF makes that hard : ) But when I can I escape SF and hit the lake to ski. That's the best thing about summer to me!" Thanks Elizabeth Studebaker !!

"Now that the SF "winter" is here I too love using my legs, but to bike ride over the Golden Gate Bridge through wind, fog and mist! What a great adventure and an natural facial! 🙂 I head up to the headlands and have my photo taken. 1 hour door to door! great way to prepare for a week of Chisl'd! " Thanks BILL NEVERETT!

This one is a FAVORITE. Alyson Mar getting her summer fitness on with her AWESOME DOG!

Client, Beth Smith, demonstrating her STRONG tennis swing in the summer sunshine! What an athlete! THanks Beth 🙂

Good Friend (and incredible web designer!) Melissa Kelly, "This photo is from a hike starting from the Warming Hut, past the Golden Gate Bridge, and to Baker Beach. I plan on exercising as much as I can outside when the weather is behaving this summer. I also want to finish my first half marathon at the end of July with a great time." I KNOW U WILL melissa!

EQUINOX Trainer, Sara Ris, after a kick butt workout, "F**K YEAH!"

INSPIRING Equinox Member, Carron Oswald, on a summer dive with seals! awesome 🙂

Favorite spin friend, Darrell Cheng, on a summer bike ride with friends. Fitness party in the sunshine!

Friend, Yen Yun, out for a summer diving adventure. Shes too cute!

Fearless Fitness Challenge of the Week: Be PROUD of Yourself. 
Look back on your journey. How far have you come? What obstacles have you faced in your path towards wellness? Be PROUD of yourself for the challenges you’ve overcome and the health you’ve gained. Remind yourself that you are a success story and use it as motivation to KEEP going. 
There has never been another you. You are a once-in-all-history event You are new to nature. You are one of a kind; therefore no one can really predict to what heights you might soar. Even you will not know until you spread your wings. You may not be able to see your undeveloped potential, but it’s there – and it is enormous!

I believe in you and am here to help you reach all your life goals. Take time this week share your story with someone else and BE PROUD of yourself for it. Together we can inspire each other to reach new limits and live our best life. Its a group effort. And YOU are worth it.

If you didnt get a chance to send your fitness photo in, shoot it my way and share your story. Im always listening 🙂

Thanks again for being an amazing fitness family. See you soon for another great workout. Until then…. keep it UP!

Caroline

Other Things You Might Want to Check Out This week:

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Fitness Myth: It’s hard to find time to exercise in my busy schedule. I need at least an hour to really get a workout.

Truth: It actually takes very little time and effort to improve your health signigicantly. And as the old saying goes, “why spend thousands on hospital bills later on in life when you can spend just a little bit of your time each day taking care of your health?” ALL it takes is a modest 30 minutes a day. If you can’t do anything more, recommendations from the Centers for Disease Control and Prevention say a brisk 30 minute walk a day can help maintain a healthy weight plus may reduce your risk for hypertension, cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancers. You’ll also benefit from stronger muscles and bones, a reduced chance of injury, improved mood, increased energy, improved mental health, and a longer life.

MAKE TIME – Every Little Bit Counts!

“People always say:

‘I’m too busy to exercise,’

‘I have to be there for the kids,’

‘I’ve got too much work.’

You know what? These are little lies you’re telling yourself, and the go against the laws of self-preservation, because the more WHOLE and HEALTHY you are, the more fully you can give to other people.”

– Oprah

Leave it to Oprah to remind us the importance of prioritizing personal health in our lives. How do you make time for wellness throughout your week?

Remember – EVERY little bit counts! You may not always eat the most nutritiously or sweat through hour long workouts daily – BUT what you DO commit to WORKS wonders for you. Each day, challenge yourself to make small changes towards living more healthfully. Each baby step you make will eventually add up to a happier you that FEELS great!

When your life has left you scrambling to find time to schedule in a workout or two, check out my free online fitness videos. While they may not be filmed professionally, they offer quick workouts you can enjoy anywhere in your city. You can piece together 10 minute segments for a complete workout – or squeeze in one when your tight on time. They can be downloaded to your Iphone, ipod, or computer for at home or on the road workouts to go!

My Fitness Channel on YouTube can be found  HERE .

I hope you have the opportunity to enjoy these videos and  find them useful in times your busy schedule challenges you.  I love feedback and  requests – so if you’d like to see another workout video or two,  leave me a note and let me know what you’d like to MOVE to! ENJOY!

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Dont want to look like this when you work out? Leave the light weights OUT!

We talk a lot about FITNESS MYTHS on the blog, and what not to believe when it comes to your health. Here’s another one of my personal favorites….. TONING WORKOUTS!

FITNESS MYTH: “Toning” workouts are done by lifting lighter weights for many reps and are best for women who are looking to gain definition.

TRUTH: Put the three pound weights DOWN. You need to lift heavier to see results. According to the American Council on Exercise (ACE), lifting lighter weights (less than 70 percent of your maximum effort) for 12 reps or more is simply going to produce muscular endurance withouth much muscle growth. Meaning you’ll be able to lift for a higher amount of reps but you WONT see much of a physical difference. What looks “toned” is more developed muscles and a low level of body fat. This is better achieved by lifting heavier weights (70-80 percent of maximum effort) for eight to 12 repetitions per set to fatigue or near fatigue.

Dont be fooled by the workouts that wave wimpy weights around all hour long in the promise that you’ll be “lean and long”. Sorry to break it to you, but “toning workouts” are one of the worst fitness myths out there. Those defined triceps you’ve always wanted? Find them through strength training. Step out of your comfort zone and into the weight room – your toned arms are waiting for you 😉

 

For more fun tips and information on strength training, check out these posts!

https://thecarolineinthecity.wordpress.com/2010/12/05/fearless-female-challenge-dont-be-afraid-of-the-weights-train-for-strength/

https://thecarolineinthecity.wordpress.com/2010/12/04/fearless-fitness-update-125-i-want-to-pump-you-up-strength-training-is-important/

 

 

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