Posts Tagged ‘Motivation’

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.


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

sea salt


  • 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!


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.

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


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
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!


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.

  • 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


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!


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!  

Read Full Post »

As we approach the new year, there is one thing on everybody’s mind: GOALS. One thing I find extremely effective in setting goals that have lasting power is creating a vision board.  A vision board is a visual representation or collage of the things that you want to have, be, or do in your life. It works to activate the law of attraction which is the idea that your mode of thinking, be it positive or negative, directly affects what the universe puts out there for you. In other words, if you think negatively, your life will only result in negativity. But if you put positive mental energy into the universe, positive outcomes—getting that promotion you wanted or getting out of debt—will happen. It’s kind of like the little engine that could, “I think I can I think I can”.


Creating vision boards is considered by many to be a vital step on the road to success. Since positive, focused thinking is the key to achieving goals, pinpointing what those goals are and having something tangible to symbolize them is an essential part of the process. Vision boards remind us what we should and should not be doing in order to achieve our goals. The images and phrases that make the board should represent the highest priorities in your life. It reinforces what you truly want in your life and helps keep you on track in living it.

A vision board usually consists of a poster or foam board with cut-out pictures, drawings and/or writing on it of the things that you want to manifest in your life. It’s simple.

By selecting pictures and writing that charges your emotions with feelings of passion, you will begin to take action towards making those things happen.  Your personal vision board is only limited by the extent of your own creativity. Vision boards are whatever you create them to be – I’ve seen everything from simple to those that could probably sell in an art gallery. Having artistic ability is not a prerequisite for creating a functional vision board and the procedures I’ve outlined below can be used by anyone.

The general elements that a well-designed vision board should include are:

  • Visual. Your subconscious mind works in pictures and images, so make your vision board as visual as possible with as many pictures as you can. You can supplement your pictures with words and phrases to increase the emotional response you get from it.
  • Emotional. Each picture on your vision board should evoke a positive emotional response from you. The mere sight of your vision board should make you happy and fuel your passion to achieve it every time you look at it.
  • Strategically-placed. Your vision board should be strategically placed in a location that gives you exposure to it. It’s helpful to look at it often and give your mind a reminder of your desires.
  • Personal. Negative feelings, self-doubt, and criticism can damage the delicate energy that your vision board emits. If you fear criticism or justification of your vision board from others, then place it in a private location so it can only be seen by yourself.


Supplies Needed

    • Big piece of cardboard or poster board
    • Large selection of magazines (preferably in color)
    • scissors
    • Tape/ glue (i prefer double sided tape)
    • Printer (for images off the internet you want to include)
    • Ribbon

Ready to get crafty? Here are my Steps To Create Your Vision Board:

    1. Decide the main theme of your board. It may be based on something specific you wish to accomplish or obtain, or it may be a general idea of everything that makes you happy. (and yes you can make a vision board just specifically of the man/woman of your dreams 😉 )
    2. Find pictures that correspond with your theme, either from old magazines, photographs, or from the Internet.
    3. Print (if necessary) and cut out your pictures.
    4. Type or write some affirmations or empowering words that correspond with your theme.
    5. Glue your pictures and affirmations to your poster board and pin them to your cork board.
    6. Hang your vision board somewhere you will see it often.

Now I know what you are thinking… how can a board full of magazine cut outs REALLY get you what you want out of life?! I understand many skeptics may never get crafty with their goals and cardboard. But there’s no harm in creating something tangible to inspire you. If it does help you get that much closer to your goals, more power to you.  Just don’t forget the essential secret to success is to put forth the effort and take action to make what you want out of life happen. A compelling vision combined with focused action is the key to a positive outcome.  

What is your vision for 2013? 

Leave a comment below if you chose to create a vision board this year. Better yet, send me a photo of your vision board at carolinejordanfitness@gmail.com . Looking forward to sharing a bright and beautiful New Year with you. Put what you want OUT THERE. I believe this will be our best year yet! A Compelling Vision + Focused Action = Positive Outcomes and I am POSITIVE about that one 🙂

Happy New Year to you ALL!


Looking for more ways to make your goals a reality in 2013? Check out these posts:


Read Full Post »


It can be hard to make time for exercise and healthy eating during the holidays, but taking care of yourself makes spending time with your loved ones much more fulfilling. After all, when it comes to enjoying the most out of the season, what could be more imporatnt than your health? You want to THRIVE this season not just survive; and that simply all comes back to what you eat, what you drink, and what you think.

Start where you are. Do what you can. Focus on progress not perfection.

As a holiday gift to you, I thought I’d gift you a quick, effective workout you can do over the winter break while you are enjoying vacation time. Perfect for when you are traveling or working out from grandma’s home, this fitness routine doesn’t require any equipment and can be catered to all ability levels. It’s all tied up with a pretty playlist to keep your workout motivation fired up in the winter cold. Leave me a comment below if you enjoy the workout, playlist, or both!

Caroline Jordan Fitness Free Circuit Training Video. 10 Minute Total Body Routine

Caroline Jordan Fitness Winter Break Workout Playlist:

Wishing you a happy holiday filled with health! Looking forward to sharing another great year with you 🙂

With Gratitude,




Other Things To Check Out This Week:


Read Full Post »


Wellbeing is not about having buff biceps. Its about mental health, life satisfaction, and energy levels. It’s about learning to take excellent care of yourself – mind, body, and spirit.  It’s about self-respect, self-love, and putting yourself first so that you can live your purpose and give to others.  When you love yourself first everything in your life works. It seems simple but this concept is hard to master (Im working on it daily and getting better, but trust me I need a constant reminder!). One thing I know for sure is that if you learn how to love yourself, you will have the  keys to success.

Self-love comes in many different ways and means something different to everybody.  Here is a list of 100 ways to nourish your mind, body, and spirit.  This is not a checklist – only a list of suggestions. Feel free to take the ones that speak to you and ignore the rest. Start treating yourself like you would treat a small child, with the gentle kind of care that you deserve. Changing the way you treat yourself takes time and practice. Start here. Start now. Don’t waste another second.

100 Ways To Love Yourself

  1. Put a post-it on your mirror that says, “You look beautiful!” – and then accept the compliment every time you look at yourself.
  2. Buy fresh flowers every now and then. – Brighten up the place.
  3. Used colored pens for no particular reason. – Blue and black are fine, but how about orange?
  4. Take a walk without a destination. – It’s a great way to get some exercise and clear your mind.  Be mindful of what you see, hear and feel.
  5. Take a hot bath. – With bubbles.
  6. Write in a journal. – Write anything that calls you.  Ideas, experiences, dreams, frustrations – get them out of your head and down on paper.
  7. List the things that you’re grateful for. – You can’t help but feel better when you literally count your blessings.
  8. List the things that you like about yourself. – We can all list the things that we don’t like about ourselves.  Turn that around and think about your many positive qualities.
  9. Create something. – Many of us have gotten away from actually making things.  Create some artwork.  Write something.  Build something.  Make something that didn’t exist before.  It can be functional or frivolous – as long as you enjoy the process.
  10. Treat yourself. – We struggle to be disciplined, especially with money and food.  You deserve a reward, right?
  11. Smile. – It’s very difficult to feel bad when your face is happy.
  12. Squash negative thoughts. – Listen to what’s going on in your head and actively quiet the voices of pessimists and critics.  Assume the best, not the worst.
  13. Try something new. – Go out on a limb.  Learn something new.  Do that thing you’ve always wanted to try.  The more experiences you have, the richer your life will be.
  14. Get enough sleep. – Everything is hard when you’re tired.
  15. Meditate. – It takes a little practice at first, but if you find a meditation that works for you, you will be calmer and more peaceful.
  16. Drink plenty of water. – It’s basic, but it’s so good for you.
  17. Stretch. – Before you start your day, take a few minutes for a good muscle stretch.  It just plain feels good.  And, it’s fast, easy and free.
  18. Put some “me time” on your calendar. – When life gets busy, doing things for yourself is the first thing to be sacrificed.  So, actually block out time on your calendar.  Call it a ‘staff meeting’ or something so that no one intrudes on your time.
  19. Call a friend. – Think of someone who you enjoy and ring them up!
  20. Ask for help. – This can be hard.  But it’s so important to recognize when you need a sounding board, or some advice, or an extra pair of hands.
  21. Say no. – Your time is valuable.  Set boundaries to avoid becoming overwhelmed.
  22. Ask for a hug. – We all need one.  So just go get one.  The person you ask probably needs one too.
  23. Delegate. – Hire someone to mow the lawn or scrub the floors.  Teach the kids to do laundry.  Give that project to a co-worker.  You do not have to do it all.
  24. Take a deep breath. – And another.  Now another.  It’s like a mini-break to reset yourself during the day.
  25. Light a candle or use a reed diffuser. – Your sense of smell creates the strongest memories.  Find scents you love and enjoy them.
  26. Claim some space for yourself. – A place where you can go to have a quiet moment to read a book, or meditate, or cry – somewhere that you can get some peace and privacy.
  27. Get out into nature. – Reconnecting with the earth is just good for your soul. Feel the breeze.  Breathe the fresh air.  So good!
  28. Buy the good ice cream. – Even on the tightest of budgets, this is important.
  29. Use lotions & soaps with scents that you love. – It’s a nice way to pamper yourself, plus you’ll smell good all day.
  30. Give a compliment. – Telling someone that they had a fantastic idea or that they look beautiful in that color creates a pleasant environment and makes two people feel good for the price of one.
  31. Listen to music. – Listen to whatever makes you happy.  Can you be grumpy while listening to Gloria Gaynor?  I think not.
  32. Play. – Something we forget as adults.  A board game, a sport, finger painting – find something frivolous and have fun!
  33. Eat foods that you love. – Low fat, low calorie, low carb – blah, blah, blah.  Food is to be enjoyed!  Put food into your body that nourishes you in every way.
  34. Be silly every now and again. – We take ourselves entirely too seriously.  Let go.  Be spontaneous and outrageous!
  35. Laugh. – Sometimes you just need a good laugh to lift your spirits.
  36. Limit screen time. – Too much time in front of computers, TV’s, video games, and blackberries (or all of the above) disconnects you from the world immediately around you and makes your brain mushy.  Make sure that you’re getting plenty of input from the non-virtual world.
  37. Be present. – Be deliberate about experiencing what’s happening right now.  It’s all about the journey – don’t miss yours!
  38. Stop worrying. – It’s going to be fine.  Because it is.
  39. Trust yourself. – You are smart, capable and talented.  Your choices are just as valid as anyone else’s.  Don’t second guess yourself.
  40. Do something that’s only for you. – Remember that hobby that you used to have time for?  Or that food that no one else in your house likes?  Reclaim it.
  41. Make sure your health is in order. – What’s more important than your health?  See your doctor regularly.  Make sure you are getting the vitamins or supplements that you need.  Advocate for yourself as you would for your child.
  42. Give to someone in need. – Donating your time or your stuff or your money to someone less fortunate makes you feel good and puts your problems into perspective.
  43. Sparkle! – Feeling schlumpy?  Get all dolled up. Wear something schmancy.  It’s a good way to find your strut.
  44. Dance. – It’s inherently joyful.  You can’t be sad if you’re dancing!
  45. Write your own rock star introduction. – Image you’re on tour with thousands of screaming fans.  How will you be introduced?  “Please welcome the brilliant, the amazing, the gorgeous….you!”
  46. Stand up for yourself. – Your needs are important.  Don’t let anyone disregard them.  Pushing back can be scary but it’s empowering too!
  47. Celebrate! (for any reason at all) – Your kid learned to tie his shoes!  Your taxes are done and filed!  The week is more than half over!  Let’s party!
  48. Find a mantra or an affirmation that lifts your spirits. – “Today is a new day.” “I know that life always supports me.” “I get everything that I want.”  Find one that works for you.
  49. Stand tall. – Your spirit can’t soar when you slouch.  You feel much more powerful when you stand up straight and look the world in the eye.
  50. Have sex. – What can I say?  It feels good.
  51. Get a massage. – Again what can I say?  It feels good.
  52. Choose optimism. – Thinking positive thoughts has a tangible impact on your day and on your life.
  53. Dream big. – You can do anything you set your mind to!
  54. Tune out the naysayers. – People criticize for many reasons, most of which have nothing to do with you.  Follow your heart – not everyone has to get it.
  55. Add color to your surroundings. – Beiges and taupes are pervasive these days.  Depressing.  Make sure that you introduce energetic colors where you work and where you live.
  56. Surround yourself with the things you love. – Photos of loved ones or mementos that bring happy memories.  You should have the stuff that you love all around you.
  57. Declutter. – You should have ONLY the stuff that you love.  Purge everything in your life, both physical and emotional that you don’t honestly need, use or love.  Everything else distracts you from your true intentions and bogs you down.
  58. Stop procrastinating. – Procrastination is a form of perfectionism.  Accept that it’s not going to be perfect and just get it over with.  Image how great it will feel to not have it hanging over your head any more!
  59. Listen to your inner voice. – Your instincts are good.  It’s important to listen to your own head and heart.
  60. Cut yourself some slack. – Arguably the most important tip on this list.  We hold ourselves to impossible standards and then beat ourselves up when we don’t meet them.  Would you be this hard on anyone else?
  61. Slow down. – When you’re living your life at top speed, you’re missing most of it.  Stop and take a breath.  Look for ways to adopt a more humane pace.
  62. Identify your passion. – What do you love?  Do you have a non-profit organization that you feel passionate about?  Are you passionate about water polo?  How about 14th century Portuguese literature?  Find something in your life that really floats your boat.
  63. Toot your own horn. – You’re awesome.  Please make sure that everyone knows it.
  64. Move your body. – Run and jump and climb a tree.  Take a tap dancing class.  Power walk.  Anything that feels good that gets your blood moving.  The only limitation:  it has to be fun.  Don’t get on a treadmill if you hate the treadmill.
  65. Invest in really good bras. – This one is gender-specific, obviously.  You feel much better about yourself when you’re hoisted up properly.  So stand tall and salute the sun ladies!
  66. Purge things that aren’t good for you. – Unhealthy foods, cigarettes, a miserable work environment, toxic people – do what you have to do to set boundaries and demand the highest quality of life.  You deserve it.  Things that don’t nourish and support you – think about how you might be rid of them.
  67. Limit your news consumption. – It’s important to be well-informed, but the non-stop feed of earthquakes and plane crashes and economic crisis and war is not good for us.  Be deliberate in finding a balance that’s best for you.  Once you’ve seen today’s news cycle, turn it off.
  68. Say yes to life. – Opportunities are everywhere.  Take a class, join a team, go bungee jumping.  When new things present themselves to you – jump at the chance.
  69. Stop hating your body. – If the women of the world took all of the time, energy and money that we spend on hating our bodies and turned it towards something productive, there would be no war, poverty or disease left on the planet.  Your body is your body.  Nobody’s looking at your physical flaws because they’re all too busy trying to hide their own.  Let’s give ourselves a break and let it go.
  70. Sing loudly. – In the shower and the car and anywhere else you like.  With reckless abandon.
  71. Be kind. – Be nice to someone else.  You will have made the world a better place.  What feels better than that?
  72. Tell someone you love them. – We often forget to say it out loud.  It matters.
  73. Take all of your vacation days. – You earned them.  Don’t give them back to your company for nothing.
  74. Play hooky. – Call in sick once in awhile when you’re not sick.  Use the day to pamper yourself (not to catch up on errands or housework).
  75. Take pride in the hard times that you have overcome. – What didn’t kill you made you stronger.  It wasn’t easy, but you did it!
  76. Let someone else be in charge for a while. – Other people can be responsible while you do something for yourself.
  77. Don’t answer the phone unless it’s someone you want to talk to right now. – Some people find it difficult not to answer a ringing phone, but it’s liberating once you learn to ignore it or even better, just turn it off.
  78. Have faith. – It’s going to work out.  The future is bright!
  79. Take a personal inventory. – Does your behavior match your true intentions?  If there’s a disconnect, you’re carrying a heavy weight.
  80. Go on a retreat. – For a couple of minutes or a couple of days, get away for a bit to re-energize.
  81. Put your finances in order. – Money problems are enormously stressful.  Paying off debt where possible, putting bills on automatic payment, and working with a financial planner if necessary can all help to ease the strain.
  82. Eliminate all expectations of perfection. – In fact, eliminate the word ‘perfect’ from your vocabulary.  If you expect yourself to be perfect, you will never stop beating yourself up.
  83. Find a good way to blow off steam. – Bottling it up indefinitely will probably end badly.
  84. Be who you are. – your authentic, true self.
  85. Spend some time alone for quiet reflection. – We spend all of our time go, go, going.  Try stopping to think about your life, your goals, and your dreams.
  86. Keep your words positive. – Happiness and complaints cannot coexist.
  87. Let light and fresh air into your house. – Sunlight is a must.  Open up those windows!
  88. Turn off your e-mail, cell phone, blackberry, fax, etc. for a while. – It’s not healthy to be accessible 24/7.
  89. Pare down your to-do list. – Feeling overwhelmed?  What’s on your list that can be delegated, avoided, or jettisoned?
  90. Avoid boredom. – Keep your brain active to keep the blues at bay.
  91. Make your home a haven. – Your home should be a place where you can take a breath and really relax.  If it isn’t, you may have some work to do.
  92. Be stingy with your time and energy. – Both are precious and should be spent on things that really matter to you.
  93. Let go. – 80% of everything is irrelevant.  Focus on the other 20.
  94. Minimize multi-tasking. – Yeah, women are supposed to be good at it, but that doesn’t make it good for us.
  95. Break your routine once in awhile. – Get out of a rut and into a groove.
  96. Take action! – If something isn’t right in your life, fix it!
  97. Plan ahead. – With a few minutes of organizing your time and to-do’s, you will be better prepared to take on the day.
  98. Pay attention to your energy. – Are you most productive first thing in the morning?  Are you sluggish after lunch?  Honor your natural cycles and plan accordingly.
  99. Spend time with people who make you happy. – Who nourishes and supports you?  Surround yourself with those people.
  100. Enjoy your kids. – It’s easy to rush through the day without really connecting with them.  Make a conscious effort to talk with them about their day.
  101. Avoid self-deprivation. – When it comes to food, it’s OK to cut back on things that aren’t good for you (sweet, sweet carbohydrates), but if you feel deprived, it’s probably not maintainable, creating a vicious circle of cheating and guilt.
  102. Forget the word “should”. – Instead of doing what you think you’re supposed to, follow your own path.
  103. Intentionally enjoy your journey. – As you go through your days, look around.  Be present with what you see, hear and feel.  You might be amazed at what you’ve been missing.

Ok so I got carried away and there you have it, 103 ways to show yourself LOVE. Changing the way you treat yourself takes time and practice, but with an earnest effort self-love can be the foundation of living a happy, healthy life. This may sound simplistic, but it is also true.  As we learn to love ourselves, as our thinking changes, as we develop self-worh and self-esteem, then we begin to allow life to bring to us all the good it has in store. May you find find ways to honor yourself today and everyday. Here’s to living and loving every moment in this beautiful life!

With Gratitude,



Other Things To Check Out This week:

Read Full Post »

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 🙂


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!

Read Full Post »


Some people spend all their lives on a boring little island called, “Someday Isle”. “Someday I’ll be happy. Someday I’ll hike in Nepal. Someday I’ll run a marathon. Someday I’ll have a great adventure”. But life is NOT a dress rehearsal. Life is HERE and NOW. Reach out and seize it, you deserve it!


Challenge yourself this week is to list five things you’ve been procrastinating about and plan to take at least a little bit of action towards them. A small step forward makes a difference and you’ve got nothing to lose but time. Waiting to learn how to swim? Holding back to send out your stellar resume? Trying to find a reason to ask that special person out? Just do it!. DO IT NOW!!

After all I am getting older..


Have a great week and hope to see you soon 🙂


Other Things To Check Out This Week:

Read Full Post »

The “Dog Days of August” Adventure Checklist. 

Why hello there August! Commonly referred to as “The Dog Days of Summer”, the month is known for being the last chance to soak up sun before the fall season begins. It is also home to some incredibly random holidays like National Mustard Day, National Romance Awareness month,  National Creamsicle Day, and the National Polka Festival. Who knew August could be so incredible? If you’re not ready to do the Polka just yet, I thought I’d share a few other ideas that might inspire a summer adventure or two for you. Live it up and enjoy the “Dog Days of summer” before they are over!

1. Have a Fitness Adventure. Staying in shape during summer doesn’t mean choosing between having fun and staying fit. You can get your motivation revved up just by mixing it up a bit!  And thats exactly what you should do when your fitness motivation starts to dwindle. It’s extremely beneficial to branch away from a fitness routine and find other ways to make your workouts fun. Here are a few fitness adventure ideas for you. Surprise yourself and do something new!

2. Inspire an active work culture.  There are many ways to incorporate more movement into your working days without looking awkward or ticking off your boss. With the knowledge, preparation, and planning you CAN be more active in the office. Here are my TOP tips to fit more fitness into your 9-5. Trust me, every little bit counts and adding extra spurts of activity into your working days adds up! And who knows, showing your commitment to a “feel good” lifestyle might influence others to be active and inspire a healthier work culture. BE the change and make fitness part of your working world routine  🙂

3. Get Your Neon ON. I am a firm believer that life is better IN COLOR. Wearing bright clothing can raise your energy levels, make you smile, and give your workout the boost needed to go the extra mile. Invest in a bit of bright workout gear and bring your wardrobe some cheer. Try  Nike Frees or a hot lululemon athletica racerback to spice up your summer fitness attire. Guarantee all that color will make you smile.

4. Savor Seasonal Produce. Local seasonal foods are tastier, fresher and more nutritious. Why? It’s because the produce has been harvested in the last fews days and has only travelled a short distance to market. This means less packaging, processing and refrigeration. All good for the environment (no flying in food from all corners of the planet)and your health. Here is a list of fruits and veggies that are in season for August: 

    • Apples
    • Apricots
    • Arugula
    • Basil
    • Beans
    • Beets
    • Blueberries
    • Corn
    • Cucumbers
    • Dates
    • Eggplant
    • Fennel
    • Figs
    • Grapes
    • Mangoes
    • Melons
    • Nectarines
    • Okra
    • Peaches
    • Peppers
    • Plums
    • Raspberries
    • Sorrel
    • Summer squash
    • Tomatoes
    • Watermelon

And great all year:

    • Avocados
    • Bananas
    • Broccoli
    • Cabbage
    • Carrots
    • Cauliflower
    • Celery
    • Garlic
    • Ginger
    • Kiwifruit
    • Lemons
    • Limes
    • Mushrooms
    • Onions
    • Pineapple
    • Potatoes
    • Radishes
    • Scallions
    • Snow Peas
    • Spinach
    • Sprouts

Add any of the above to your shopping cart and savor a fresh colorful summer meal with those you love. Try out a few of my favorite ways to add fruits and veggies into daily meals.

5. Get Inspired by the Summer Olympics 2012. Tune in and watch top athletes compete and celebrate the beauty and art of sport. Better yet, invite friends over for a little Olympic get together. Prepare a few healthy snacks and treat yourself to an evening of quality friendships and inspirational athletic events.

6. Commit to consistent strength training. Im a huge advocate of regular strength training. Not only does it provide amazing physical results (sorry cardio queens, you’ll never get the lean muscle mass you want without strength training) it gives you long lasting health benefits. Never strength trained before? Don’t be scared! The American Council on Exercise has an extensive library of weight training moves to guide you. And you can also check out some of these informative posts:

There are lots of good tips and workout ideas in the above articles. I’d also recommend checking out an intro session with a personal trainer or asking if your gym has a free strength training equipment orientation.


7. Take A Hike. An active outdoor lifestyle is a great way to stay fit, and hiking is an ideal way to get and stay in shape. Hiking helps to condition your major muscle groups and cardiovascular system. Read my tips on hiking fitness and get a few excellent resources to help you find the right hiking trails for YOU. 

8. Pack A Healthy Snack. Science says snacking is good for you. The 5,000-subject-strong National Health and Nutrition Examination Survey found that people who ate snacks in addition to three meals a day had higher levels of nutrients in their diets. Healthy snacks are an important part of a balanced diet and can produce ultimate performance. Eating snacks through out the day can keep your energy high and your  blood sugar level from dipping. Planned snacking reduces the likelihood of choosing unhealthy foods, over-eating at meal time, or the experiencing energy “crash and burn”. Not only that, but a smart snack can POWER up your workouts and help you  achieve all your fitness goals and dreams. Here is my list of premium training snacks. Some of them are my favorites… others are client’s top picks. All of these are great to add to your August eats…. did someone say coconut? 😉

9. Get With the Group.  Break out of your workout comfort zone and make new fitness friends with a community workout event. Go to your local sports store or lululemon athletica  and inquire about different events and fitness clubs in your area. There are lots of local run clubs, bootcamps, or fitness classes that would love to have you participate.  I had a BLAST running with lululemon athletica and the SF marathon team’s run club last weekend. Check out all the friendly faces that came to our Shake Out Run in the photos from last weekend. I love making new fitness friends and cant WAIT to do it again 🙂

10. Give Thanks. Practicing gratitude can center you, help you live in the moment, enhance your relationships, help you overcome hurdles, improve your health, and motivate you to reach your goals. Showing gratitude is a great way to spread positive feelings in the world around you. When you think about it, reaching your goals starts with a single positive thought. Feeling grateful for what you have can produce the good feelings that keep you moving towards the happy life you want. A journal is one of the best ways to benefit from the the power of gratitude. Here are my 5 steps towards starting a gratitude journal practice and cultivating more positive into your life. I am a firm believer that regularly practicing gratitude has the power to change your life in ways you never dreamed possible. Challenge yourself to keep a journal for August and fill the month happiness simply by giving thanks.

Looking forward to an amazing month filled with adventure and health! Hope to see YOU soon for an August workout!

With Gratitude,


Other Things To Check Out This Week:

Read Full Post »

“Breathe deeply and appreciate the moment.

Living in the moment could be the meaning of life.”

Think the above quote is a bunch of “lululemon fluff”? Think again. Believe it or not, the simple act of being “in the moment” can take your health to the next level. Learning to practice mindfulness will not only improve your wellness, it will allow you to take JOY in your life. Want to savor the journey not just the destination? Read on and learn how to cultivate mindfulness in your daily actions.

Mindfulness is the non-judgmental awareness of what is happening in the present moment. The topic of mindfulness, now supported by a large body of knowledge and practice, can help you accomplish all of your goals and lead the fulfilling life of your dreams.
More often than not, we are not fully aware of and awake to where we are and what we are doing. We walk around on automatic pilot. Eating while reading, working, or worrying about past or future events, instead of tasting each bite of food. When we workout our minds are busy working out thinking about our to-do list, instead of being in tune with our body and it’s movement.
Mindfulness is a way to break free from autopilot and to enjoy the rich life you want. By simply paying attention to our thoughts, feelings, behaviors, relationships, and environments, without judgment or condemnation, we wake up to the experience of what’s going on around us and within us while it’s actually happening. This frees us to experience our lives and make informed decisions about new directions, dreams, and goals.

Everyone has the ability to be fully present and practice mindfulness in their daily lives. For example, eating can provide a wonderful opportunity to become mindful. Instead of rushing through meals or snacks, doing two things at once, with hardly a thought as to what we are eating, where the food comes from, or how it will impact our bodies, minds, and spirits, we can slow down and pay attention in ways that increase enjoyment, change our relationship to food, and become more conscious to our consumption. Such mindfulness can lead not only to improved eating habits but also to fuller experiences in other areas of life. Increased mindfulness in one area leads to increased mindfulness in all areas.

One of the most popular mind-training techniques in sports now is the practice of mindfulness. Part of the attraction is its simplicity – although, admittedly, the technique can take practice. Essentially, mindfulness is the ability to rest the mind in the moment, focused on a specific object or task, and to create a relaxed but alert state of mind. From a workout point of view, this means putting the mind into the muscle, bringing a greater awareness to the physical body and the sensations within it. The theory of this technique is that in being able to step back from the inner dialogue and witness ourselves from a place of awareness, it can give us a greater perspective on our thoughts, emotions and physical sensations. And in being less distracted by those things, we are able to “think less” and “do more”. We are able to get out of our minds and into our muscles in sports.

As we practice being fully present in our lives, we learn to increase mindfulness in  all of our daily experiences. We grow to pay more attention to the many dynamics of health, wellness, and life. Jon Kabat-Zinn writes:

“When, through the practice of mindfulness, we learn to listen to the body through all its sense doors, as well as to attend to the flow of our thoughts and feelings, we are beginning the process of reestablishing and strengthening connectedness within our own inner landscape. That attention nurtures a familiarity and an intimacy with our lives unfolding at the level of what we call body and what we call mind that depends and strengthens well-being and a sense of ease in our relationship to whatever is unfolding in our lives from moment to moment. We thus move from dis-ease, including outright disease, to greater ease and harmony and, as we shall see, greater health” (2005, p. 123).

Motivated to be mindful? Here are simple ways you can practice mindfulness in the daily moments of your life:

      • Take the time to prepare a delicious meal. Buy the ingredients. Focus on cooking every step the recipe. Present the finished product on your favorite dishware and host a gourmet meal solo.
      • Turn off the t.v., phone, computer and savor a meal slowly. Are you hungry? What does the food look like, smell like, taste like? How can you enhance the experience of eating?
      • Go for a walk, hike, bike ride, run outside. Where are you? What is going on around you? How does the air smell? Observe all of the interesting and beautiful things in the world around you.
      • Enjoy your favorite workout solo. Notice every movement, every drop of sweat. Imagine you are moving in slow motion, noticing every body position. When the workout becomes challenging, what do you feel happening? How is your heart rate? What does it feel like to move your muscles? Pay attention to how you feel before, during, and after.
      • Put your favorite song on your itunes. Press play. Sit and just listen. What is it about? Does it bring out any emotions? Does it make you smile or sing along?
      • Focus on your breath. Your breath is a powerful and simple way to anchor yourself in the present moment. Whenever you are having a hard time staying in the now, take deep breaths, and focus on your breathing. Try something like counting to four on the inhale and four on the exhale. It allows the logical part of the brain to focus on counting. After a while you’ll find yourself centered and can just be with your breath.

I could go on, but I think you understand… there is NO end to the opportunities for mindful living! Becoming more mindful is done step-by-step. You do not have to go all-in. Simply work towards increasing the amount of time you spend in the present moment each and every day.  It just takes practice and a positive attitude to grow into a mindfulness master.

Through living with a practice of mindfulness, we are able to truly understand and appreciate its powerful effect on health, fitness, and wellness. Being present allows us to SHOW UP and LIVE our  lives. It enables us to learn, grow, and develop beyond what we might otherwise have thought possible. This week how will YOU be mindful?

Give yourself a gift and be present this week. Your heart will thank you for it 🙂

Hope to see you soon and share a mindful moment with you. Have a GREAT week, breathe deep, and celebrate every second!


Other Things To Check Out This Week:

Read Full Post »

Its almost summer. So naturally many people come to the gym with one thing on their brain: a swimsuit. And as nice as it’d be if everyone worked out for the health benefits, lets be honest… all that hard work is partially for looks.  It also doesn’t help that our image obsessed culture can persuade us to take extreme measures when it comes to our health. Raw detox diets, excessive fitness routines, even strange wardrobe choices just to get to a specific size come vacation.

When it comes to “swimsuit ready” abs there is really no secret, no extreme quick fix, or fancy treatment. It all comes down to a clean diet, regular fitness routine, and a stress free lifestyle. Oh yeah… and setting realistic expectations on what a “strong core” means for YOU. I know many strong, healthy, and fit people who could never appear as an Abercrombie ad model. Does that make them unhealthy? NO. Does it mean they can’t have abs? Also no. Anyone can get abs; it just may take some more time than others.

Here are my tips to help you break down the steps needed to get a slimmer stomach come summer. With a little sweat, dedication, and smart training  and you’ll be swimsuit ready in no time.

1. Follow a clean, colorful, healthy diet. Strive for a balanced diet of whole, unprocessed foods with smart carbs, lean proteins and healthy fats. Also be sure to get the appropriate amount of protein needed for your activity level as it is important in helping to develop muscle tone and definition. For help, read my Protein 101 post and use the handy protein calculator to make sure you are getting enough to fuel the abs you want. It can also be helpful to take it easy on alcohol, sweets, and excessive amounts of fiber to avoid belly bloat. Moderation and healthy eating are key, just make sure your diet is sustainable LONG TERM and includes LIVING.

2. Get Your HEART pumping. You’ve probably heard the saying “everyone has a 6-pack, but it’s just hiding under a layer of fat”. This is partially true— without a healthy diet or flat blasting cardio it’s hard to achieve definition in the core muscle group. For cardio, aim for at least 20 minutes, everyday for health; 30-45 minutes 5-6 days per week for aerobic and fitness improvement. It’s important to vary your cardio intensities throughout the week for maximum benefit. There’s no need to hit the gym HARD everyday. Vary your cardiovascular training with low, moderate, and high intensities. Mix up your routine often with new exercises, classes, or intervals to avoid hitting a rut or plateau. Need ideas? Feel free to try out some of my invigorating interval workouts next time your fitness routine gets stale.

3. Build lean muscle definition with Strength Training. All cardio and no weights makes you a “skinny fat” (and injury prone!) fitness fanatic. Not only does strength training help you see lean muscle definition, it boosts your metabolism increasing your calorie burn 24-7. Unlike fat, muscle is metabolically active in the body. Replace 10 pounds of fat with 10 pounds of lean muscle and you can burn an additional 25 to 50 calories a day without even trying. This “afterburn” effect is the metabolism boost needed to maintain a healthy weight overtime. With just two strength sessions a week, you can reduce overall body fat by about 3 percent in just 10 weeks, without cutting a single calorie from your diet. That translates to as much as three inches total off your waist and hips – giving your body and belly a leaner, stronger appearance.

If you want abs you need the weights… here’s how to incorporate them into your exercise routine: Keep up with your cardio and aim to add in 2-3 strength training workouts to your week of workouts. It doesn’t need to take much time and can be done with cardio days if needed to work with your schedule. Aim to work all the major muscle groups over the week; complete one to two sets of 8-12 repetitions of each exercise. To get started, check out the American Council on Exercise for an extensive library of weight training moves.

To learn more about the metabolism boosting and weight loss benefits of strength training, check out these posts:

4. Work your CORE with high quality, effective exercises.  You’ll want to incorporate core strengthening moves into your weekly strength routine for swimsuit stomach definition. Here are a few things to remember when working your core:

  • A good workout goal is to aim for 2-3 sets of 10-15 reps per exercise. If the exercise is a plank, try for 2-3 sets of holding for 30-60 seconds and gradually build your time as you increase your fitness. The world record for the plank is 90 minutes!
  • Give your abs at least 48 hours of recovery time before working them again. Train abs like crazy and the muscles will continue to tear with each workout session and wont have adequate time to repair and grow back leaner and stronger.
  • Quality over Quantity. A plank done with good form will get you much further than thousands of fast, sloppy crunches. It also can help to do core work at the BEGINNING of the workout instead of leaving it until the end. That way you’ll have the energy to perform each ab exercise with quality and energy…. and you wont be tempted to skip out on it early.
  • Challenge yourself with functional core moves. When it comes to training your core, choose exercises that are functional (help you perform better in daily life) and challenge you to grow stronger. Planks, V ups, and “hollow rocks” are a few of my favorites. To get you started, I’ve filmed a fitness video just for you. It’s a short 10 minutes and includes some of my personal core favorites. This ab routine doesn’t require any equipment and is perfect for at home or traveling workouts. You can choose to work through the circuit once, or repeat the routine 2-3 times through for a longer core workout. I have a feeling if you do the workout well you’ll be feeling strong and sore.

Want more core workout videos to sweat to? I’ve got tons of em – check out my YOUTUBE channel.  

There’s really no magic secret when it comes to getting a “summer six pack”. If you want to improve your core strength follow a healthy diet, work it out, and train smart. I’m here to support you 110%. Enjoy your summer and have a great time strutting your stuff in a swimsuit!

Till next time… keep shining 🙂


Other things to Check Out This week:

Read Full Post »

Caroline’s Choice Health and Fitness Applications

It never ceases to amaze me how no one seems to look UP when they walk anymore. Or how we can pack ourselves into a crowded bus and ride the entire trip without saying a word to one another. Our growing phone addiction may be hurting our social skills, but it has increased the efficiency and ease of our daily lives. Not only that, but it’s strengthened our ability to reach our health goals with the genius creation of downloadable applications. In our tech savvy society  fitness, nutrition, and health services are just one click away. Using these applications can help guide you in your goals, track your progress, and boost motivation when the going gets tough.

Here is a collection of a few of my favorite health and fitness related applications. Wether you are working on weight loss, improving your running form, or just need new ideas for a core workout, these services are worth checking out. Support at your fingertips. Download now and GO FOR IT!

Caroline’s Choice Health and Fitness Applications

I WORK OUT. Training, Sweating, and Sport applications. 

Nike Training Club

Nike’s personal training app. Users enter their current fitness levels and find exercises that help them reach their goals. Users can even try workouts from celebrities, professional athletes, and trainers. Available for free on the iPhone, iPod touch, and iPad.

Workout Trainer

This app from Skimble gives users exercise advice from personal trainers. Get photo, video, and audio instruction while working out, whether the focus is yoga or weightlifting. You can also let friends know what those muscles are up to by sharing workouts on social media. Available for free on the iPhone, iPod touch, iPad, and Android.

Nike+ GPS

I use this app a lot and some of you have even given me cheers on facebook (totally gets me running faster, so THANK YOU 🙂 NIKE + GPS offers users a GPS and coach on the go. Track running routes and record the pace and distance of every workout. Post live updates on social media and hear cheers every time friends check out the status! Available on the iPhone, iPod touch, and iPad.


Strava lets athletes all over the world experience social fitness—sharing, comparing and competing with each other’s personal fitness data via mobile and online apps. Currently focused on the needs of avid cyclists and runners, Strava lets you track your rides and runs via your iPhone, Android or dedicated GPS device to analyze and quantify your performance. Strava makes fitness a social experience, providing motivation and camaraderie even if you’re exercising alone.

Tabata PRO

Twenty Seconds ON, ten off. Tabatas are 8 ROUNDS of intense fitness! This app makes it easier to time your tabata drills and stay honest about your work time. Tabata Pro is a powerful tabata timer for iPhone, iPod touch, and iPad. It is full featured, simple to use, and designed for tabata interval training, weight training, running, cycling, or any interval fitness training.


MapMyRun tracks runners’ exact routes. Plus the app records other features of a workout like speed, distance, pace, and calories burned. Users can share their achievements with friends on social media. There are also versions for walking, hiking, biking, and triathlons. Available for free on the iPhone, iPod touch, iPad, Android, and Blackberry.


Technology that measures running time and distance, plus how many calories runners burn. Users track their progress toward fitness goals; they can even send friends live updates and photos of the wind in their hair. Other versions are designed for walking, road biking, mountain biking, and winter sports. Available on the iPhone, iPod touch, iPad, Android, Blackberry, Windows, and Bada.

I EAT WELL.  Nutrition / Healthy Eating apps

Whole Foods Market Recipes

I LOVE my local whole foods and they just got even better with an application! Search for breakfast, lunch, dinner, and snack recipes that use only natural and organic foods. There are even options for specific diets, like gluten-free and vegan. And amateur chefs are welcome — enter the ingredients currently in the fridge and the app figures out how to combine them in a healthy concoction. For more adventurous chefs, the Whole Foods Market Missions app offers ways to prepare less conventional healthy meals. Available for free on the iPhone, iPod touch, and iPad.


Chosen as a 2011 best iPhone Health & Fitness app, Fooducate turns smartphones into scanners. Pick a food product and scan the bar code to get all the details on the nutrients inside. Users can even compare different items to find the healthiest, tastiest, most affordable choice. Available for free on the iPhone, iPod touch, iPad, and Android.


ShopWell rates thousands of food products based on users’ specific nutritional needs. Whip out the smartphone on the next supermarket visit to get a personal shopping list with the best options around. Available for free on the iPhone, iPod touch, and iPad.


This app is designed for beginners who want to learn how to cook nutritious food. Create weekly meal plans and grocery lists, plus find practical recipes for meals and snacks. Available on the iPhone, iPod touch, and iPad.

CookingLight Quick & Healthy Menu Maker

The Cooking Light app helps solve the problem of how to prepare healthy, tasty food on a tight schedule. Find recipes and photos of satisfying meals, complete with nutritional info. Share favorites on social media! Available on the iPhone and iPad.

Cook It Allergy Free

Gluten free is no reason to have a boring diet. For anyone who suffers from food sensitivities or who just wants to find more nutritious recipes, this app is perfect. It’s got recipes without gluten, dairy, nuts, and eggs; plus it offers easy substitutions for any of these ingredients. Design personal shopping lists and recipe folders that make trips to the grocery store a breeze. Available on the iPhone, iPod touch, and iPad.


Looking for a restaurant to fit your healthy eating specifics? This app is for you. Released November 2011, Yumee scopes out local digs to find places (and even specific menu items) that meet users’ nutritional requirements. Available for free on the iPhone, iPod touch, iPad, and Android.

I AM A HAPPY WEIGHT. Weight Loss applications

Spark People Diet & Food Tracker

SparkPeople is the most popular diet and fitness site in the USA with its own application to inspire a healthy life. Users create daily meal plans based on personal health goals. Then log workouts and meals with a database of more than a million foods and track progress over time. The Healthy Recipes app is also useful for planning good eats. Available for free on the iPhone, iPod touch, iPad, Blackberry, and Android.

MyPlate Calorie Tracker

This Livestrong.com app has got almost all the benefits of a nutritionist and personal trainer. It works with MyPlate online, where users can determine a target calorie range. Enter the calorie goal and search more than a million food items for nutritional information. A fitness database also includes different activities and how many calories each one burns. Available on the iPhone, iPod touch, iPad, Blackberry, and Windows.


Like Livestrong, this popular product also lets users track their daily activity and food intake. Nutritional info’s available for almost any food, from filet mignon to PB&J. The app even comes with a bar code scanner, so users can find out that cereal’s not so nutritious before they buy it. Get support from friends with similar health goals and track each other’s progress. Available for free on the iPhone, iPod touch, iPad, Blackberry, Android, and Windows.


Like to take photos? This app is for you. Users take a photo of their meal and this DailyBurn app gives a rough idea of the nutritional info and the calories. It’s also possible to share meals on social networks so friends can drool when they see the nutritious Nicoise salad you ate for lunch. Available on the iPhone, iPod touch, and iPad.

Lose It!

This app’s got it all for those looking to lose a few. Set a daily calorie goal; then achieve it by tracking physical activity and intake of specific nutrients. Search for new recipes and exercises and sign up for regular progress reports. Then broadcast big accomplishments to buds on social media. Available for free on the iPhone, iPod touch, and iPad.


End calorie confusion with an app that lets users look up the caloric value of pretty much any food product. Enter the name of the food manually, say it out loud, or get super-hi-tech and scan the bar code. The app shows detailed nutritional information plus a grade for every food based on how healthful it really is. Available for free on the iPhone, iPod touch, iPad, and Android.

I AM WELL. Physical / Mental Health apps.

HealthTap Express

The answer to all your quick questions for your doctor. Just enter a question on HealthTap Express and a doctor will respond ASAP. The service is available 24/7, so even when a fever strikes at 3 am, someone will be ready with information. Users can even find local doctors and check out their tips before an appointment. Available for free on the iPhone, iPod touch, iPad, and Android.


This app may be just what diabetics have been waiting for. Users can monitor blood glucose levels, record when they take medication, and track their food intake and activity. Available for free on the iPhone, iPad, and iPod touch.


This bio-alarm clock tracks users’ sleep patterns and rouses them when they’re in the lightest sleep phase, for the least torturous wake-up possible. Available on the iPhone, iPod touch, and iPad.

Stress Check

Stop stress with an APP? Sure why not! The technology uses physiological signals to measure stress levels. And by tracking this data over time, the app helps users figure out what situations (overflowing Gmail inbox?) are causing them the most grief. Azumio also offers stress-reduction apps for biofeedback training and monitoring heart rate. Available on the iPhone.


Totally my kind of APP! Uses get inspirational messages throughout the day to stay calm and focused. You can also journal feelings and track data to improve attitudes and behavior. Available on the iPhone, iPod touch, and iPad.

Do you have a favorite fitness, health, or nutrition app? Leave a comment below with your must have wellness applications so I can get to downloading some for the iphone thats glued to my hand 😉

Health & fitness is hard, but it can be made easier with innovative solutions from applications. Download and get the support you need to learn and GROW!

Whew that was a long post. Im tired… wheres the massage application when you need one? 😉 Looking forward to seeing you soon. Till then… keep shining.


Other Things To Check Out This Week:

Read Full Post »

Older Posts »

%d bloggers like this: