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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.

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:

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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.

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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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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”.

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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.
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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.

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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!

Caroline

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

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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,

Caroline

 

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Other Things To Check Out This Week:

 

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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,

Caroline

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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

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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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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 🙂

Caroline

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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,

Caroline

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