Posts Tagged ‘San Francicso’

There are no words.

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There is still time to donate and make a contribution to rare cancer research. If you want to you can do so HERE. 

HUGE thank you to all of you who donated time, energy, and dollars to make this year’s Cycle for Survival the BEST year yet! The world is a better place thanks to YOU!

Looking forward to next year!


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super bowl 2013 rotator

This year I am SUPER excited for the Superbowl, my home team, the San Francisco 49ers, are playing (and going to WIN!). Not only that, but I love a good football party. Sharing time with people you enjoy, delicious food, and unforgettable commercials – its always a good time.

Unfortunately, along with the fun of the party comes lots of calories and sitting (not really a winning combination).  According to an article in the USA Today, Super Bowl parties are second to Thanksgiving when it comes to the number of calories consumed.  If we are not careful, we could eat our daily intake of calories, doubled, during one super bowl game.


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!  

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Lululemon Athletica is much more than just high quality spandex. Its a company that creates the components for people to live longer, healthier, more fulfilling lives. It is a company that is COMMITTED to living by it’s  manifesto. Want to be inspired? Read it below:

the lululemon manifesto

  • Drink FRESH water and as much water as you can. Water flushes unwanted toxins from your body and keeps your brain sharp.
  • A daily hit of athletic-induced endorphins gives you the power to make better decisions, helps you be at peace with yourself, and offsets stress.
  • Do one thing a day that scares you.
  • Listen, listen, listen, and then ask strategic questions.
  • Write down your short and long-term GOALS four times a year. Two personal, two business and two health goals for the next 1, 5 and 10 years. Goal setting triggers your subconscious computer.
  • Life is full of setbacks. Success is determined by how you handle setbacks.
  • Your outlook on life is a direct reflection of how much you like yourself.
  • That which matters the most should never give way to that which matters the least.
  • Stress is related to 99% of all illness.
  • Jealousy works the opposite way you want it to.
  • The world is changing at such a rapid rate that waiting to implement changes will leave you 2 steps behind. DO IT NOW, DO IT NOW, DO IT NOW!
  • Friends are more important than money.
  • Breathe deeply and appreciate the moment. Living in the moment could be the meaning of life.
  • Take various vitamins. You never know what small mineral can eliminate the bottleneck to everlasting health.
  • Don’t trust that an old age pension will be sufficient.
  • Visualize your eventual demise. It can have an amazing effect on how you live for the moment.
  • The conscious brain can only hold one thought at a time. Choose a positive thought.
  • Live near the ocean and inhale the pure salt air that flows over the water, Vancouver will do nicely.
  • Observe a plant before and after watering and relate these benefits to your body and brain.
  • Practice yoga so you can remain active in physical sports as you age.
  • Dance, sing, floss and travel.
  • Children are the orgasm of life. Just like you did not know what an orgasm was before you had one, nature does not let you know how great children are until you have them.
  • Successful people replace the words “wish”, “should” and “try” with “I will”.
  • Creativity is maximized when you’re living in the moment.
  • Nature wants us to be mediocre because we have a greater chance to survive and reproduce. Mediocre is as close to the bottom as it is to the top, and will give you a lousy life.
  • lululemon athletica creates components for people to live longer, healthier and more fun lives. If we can produce products to keep people active and stress-free, we believe the world will become a much better place.
  • Do not use cleaning chemicals on your kitchen counters. Someone will inevitably make a sandwich on your counter.
  • SWEAT once a day to regenerate your skin.
  • Communication is COMPLICATED. We are all raised in a different family with slightly different definitions of every word. An agreement is an agreement only if each party knows the conditions for satisfaction and a time is set for satisfaction to occur.
  • What we do to the earth we do to ourselves.
  • The pursuit of happiness is the source of all unhappiness.

This past week, a seemingly innocent afternoon invite to visit turned into a celebratory ambush complete with confetti, red pants, and french macarons. On Monday December 3 2012, lululemon athletica Grant Avenue PROPOSED and asked me to be a lululemon Ambassador for the 2013 year.

What is a lululemon Ambassador, you ask?
“Ambassadors are outstanding yogis, athletes, and fitness leaders within our communities who embody the lululemon lifestyle and live the our culture. These individuals personally contribute to our vision of elevating the world from mediocrity to greatness.” (www.lululemon.com).


When the Ambassador program first began, it was purely a product feedback relationship, and has since turned into a lot more.  Now it’s a relationship between the Ambassador, the store and the community. Lululemon doesn’t “sponsor” athletes, so this is their way of getting to promote and connect with local instructors, athletes, and wellness professionals. They pick people active in the community who are passionate about their career and who’s work reflects the lululemon product, culture, and manifesto. I had the opportunity to represent Grant Avenue as an ambassador in 2009 and I am honored to have the chance to do it again in 2013.


My experience with lululemon has been more positive, powerful, and fulfilling than I ever could have imagined.  They sent me on an unforgettable trip to CANADA, filled my San Francisco years with memorable events, and have created a community that feels like family. I am so grateful to have this unique opportunity to represent the store and be an ambassador once more. I can’t stop smiling and I am looking forward to a year full of making memories with powerful people.


Looking back, I am a much different person now than when I first was an ambassador in 2009. The successes, failures, and learning lessons of the past  few years have allowed me to grow and slowly come into my own. It feels like I am an Ambassador for the first time all over again, as an upgraded version of Caroline, a stronger one. The line from the manifesto that relates most to me right now is “DO one thing a day that scares you”. This past year I have been earnestly challenging myself to leave the comfort zone and my life has blossomed as a result.  It’s astonishing how when you put your needs first, the rest of your life starts falling into place. This revolutionary concept serves as my motivation to keep moving forward, even when the path gets scary.

I’m proud of myself for overcoming fears, trusting my gut, and working hard towards living a life that feels right in my heart. I’ve learned to trust the process and be patient. It doesn’t happen all at once. You become and it takes a long time. I may not be there yet, but I am closer today than I was in 2009 and I owe part of my progress to lululemon. Their belief in me and loving support has often been the extra ammunition needed to keep me moving forward towards my goals. No person is an island and it’s helpful to have a team cheering me on in lululemon.

My biggest learning lesson from this past year is this: Doing one thing a day that SCARES you gives you freedom. It’s not easy. But if you can break down the walls and leave the cage of your fears: you will FLY, you will SOAR, you will be UNSTOPPABLE.


Thank you lululemon Grant Avenue for believing in me and helping me fly free. This will be my best year yet. Heres to a year  full of flying high, flying far, and doing one thing every day that scares you.

With love and gratitude,

Your SUPER EXCITED Ambassador for 2013,



What line in the manifesto is your favorite or relevant in your life right now? Favorite item of lululemon athletica clothing?

Make sure to “like” lululemon athletica Grant Avenue’s facebook page for inspiration and support to reach all of YOUR goals.  2013 is THE year. 

Other Things To Check Out This week:

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How You Will Feel After Winning This Workout.

This past weekend the San Francisco Giants won the World Series Championships. Being a local this event was exciting and a cause to celebrate. I am so happy for my city, the team, and the community. Some might think it trivial or call it “just baseball”, but the win made me feel more connected to this town. It made me proud to be a San Franciscan.

I have lived in San Francisco for almost 5 years and have loved the experience. Its a romantic city, full of character, history, and natural beauty.  Excluding the foggy summer moments, I feel my life has been pretty blessed living here (I mean how could it NOT be when the Golden Gate Bridge is in my back yard?!). When I first moved to the city there were a few things I quickly learned; like the need to dress in layers and the difference between the diverse collection of neighborhoods (the Marina and the Mission could be considered two different worlds!). I also learned that in San Francisco theres really no such thing as walking. In this city there are two forms of commuting by foot: running and hiking. There are so many hills in the little 7 x 7 landscape that a “walk” isn’t much of a leisurely stroll but rather an interval incline circuit with incredible views. The terrain is enough to make anyone’s heart strong and butt toned. I still remember my first few weeks living in the city, just the addition of my walk to work allowed me to sleep like a baby by the bay!

The unifying energy of the GIANTS sweeping win put me in the San Francisco spirit and I thought it would be appropriate to post a HILL workout for this week’s post. This circuit is appropriate for all levels and can be modified or intensified to meet your needs. As always, please check with a doctor before making any fitness changes and honor your body and it’s injuries. Some tips: if you choose to perform the workout on the treadmill, make sure to keep a TIGHT core, take deep breaths and strong strides. Throughout the workout, occasionally look at your hands and make sure they aren’t clenched into fists. That’s wasted energy you could be using on your legs, your breath, your heart- all of your major muscle groups. Keep your fingertips nice and loose and your face relaxed. Its also a good idea to avoid holding onto the hand rails as you’ll burn 30% LESS calories if you cling to the treadmill during your workout. Pump yourself up with one of my workout playlists, challenge yourself, and GO FOR IT.  Before you know it this quick 30 minute circuit will be OVER and you’ll feel sweaty and triumphant.


Caroline’s “I left my heart in San Francisco” Hill Workout

0:00 – 5:00 Warm-up pace, 3% incline (RPE 5-6)

5:00 – 9:00 Walk or jog, add resistance every 30 seconds (start at 5% incline and increase from there ending at a RPE 7-8)

9:00 – 13:00 Increase your speed (power walk or run), decrease incline back to 2.5 % (RPE 7)

13:00 – 17:00 Slow down speed to walk or jog, increase incline every 30 seconds (start at 6.0 % to max out RPE at 8)

17:00 – 21:00  Increase your speed (meet or beat last time). Incline 2.5 % (RPE 8)

21:00 – 25:00 Slow down pace to walk or jog. increase incline every 30 seconds (start at 7.0 % and hit RPE 9)

25:00 – 30:00 FAST pace, 2.5 % incline (RPE) 9

31:00 – 35:00 Cool down with an easy walk or jog

Take your time bringing your heart rate down after the circuit and STRETCH using this quick video routine: 


Looking to do your hill workout OUTDOORs? Check out my tips on Running Hills and the Hill Repeat workout that works wonders in my “Holy Hills!” post. 






Leave me a comment below once you’ve completed the workout and let me know how you do! And if you want to run some real hills, you are always welcome to come visit me in SF 🙂 Hope you have a wonderful week and cant wait to see you soon!!




Other Things To check Out This Week:


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Rolfing Session #7 was by far the strangest massage experience I have ever had in my life. When I went in to meet with Marie, I was under the impression that the seventh session would be an hour of head, shoulder, and neck work. It was for the most part with an interesting twist. I was committed to experiencing the authentic 10 series experience, so with an open mind and brave heart I went for it. The WHOLE nine yards, nasal work included.

Let me explain. The work of the seventh session is directed entirely toward balancing the neck and head on the spine. During a seventh session, the Rolfer works on the fascia of the neck, opens the connective tissues around the skull and face and helps to improve breathing further by opening constricted nasal passages. Yes you read that right…. nasal passages. Session 7 is the most unusual massage experience you could ever imagine, one that can prove to be incredibly eye opening for everyone.

Marie always begins our appointments with a structural assessment and a check in on our progress. My body has become stronger through our work together and every time we meet its nice to get a progress report on my journey towards healthier spinal alignment. She begins session 7 where we left off in six, moving up the torso into the shoulders, neck, and head. The first half  of the session is pure heaven. All specific work on releasing the upper traps, shoulders, and chest. From chronic computer work and stress of daily life, we all could use a half an hour on these hot spots. I am at ease when Marie moves up the body to work on my head. The head work is similar to cranial sacral massage with a rolfing twist. She works on specific points along the skull, ears, and forehead with unique techniques and a perfect pressure. I’m in a whole world of bliss when Marie informs me its time for the “internal work”.  Latex gloves come out and I start to get nervous.

The last part of session seven is known as “internal rolfing”. You should have seen the expression on face when she slipped the gloves on – I was intimidated and not sure what to expect. The “internal rolfing” only lasts a few minutes of the appointment and can be skipped if you do not want that experience. I had committed and was ready for anything, so when Marie asked permission, I agreed. First she worked on the inside of my jaw, releasing both the upper and lower parts of my mouth. It was a bit like seeing the dentist without the minty aftertaste. She then moved on to work INSIDE the nose. The nasal massage was a brief and strange experience. It goes down in history as the most unusual sensation I have ever felt in a massage session. Words can’t describe what it is like, you will have to sign up for the 10 series if you are curious enough to find out.  As strange as it was, all of the internal work seemed to free up a lot of jaw and facial tension. Rolfing is one way to find out just how much work the facial muscles DO in our bodies. I think singers, those who suffer from chronic stress, and chronic gum chewers would especially benefit from this Rolfing release. As odd as it “nasal massage” sounds, I think you would regret opting out of the internal work in session 7. It could be seen as a right of passage towards a healthier head, neck, and nose 😉

While the internal work wasnt my favorite, Im glad I had the chance to experience session seven’s unusual techniques. We finished our appointment with standing structural assessment and reviewing the physical changes brought about by our time together. Marie concludes by offering more guidance on how to move in my body with a posture that provides optimal wellness.

It’s amazing how our entire body is connected and is always surprising to discover where we store our stress. After 7 sessions of Rolfing I am feeling in tune with my body, am seeing improvements in my movement, and health benefits in my daily life. I am forever grateful for this experience (Nasal massage included). Looking forward to session 8 and continuing the journey. Till next time…


Have you been “Rolfed”? What was your experience? Leave your comments below with your rolfing stories – Id love to hear from you!
Read More:
Check out Marie’s website for more : http://www.mariethiebaud.massagetherapy.com/

Marie is certified in the Rolf Method of Structural Integration, also known as Rolfing® from The Guild for Structural Integration in Boulder, Colorado.  Her massage training was completed at National Holistic Institute where she was trained in Swedish, Deep tissue. Shiatsu, Myofascial Release, and Reflexology. CLICK HERE to continue reading about Marie Thiebaud, structural integration specialist. 

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“I blew it; I was doing so well. Oh well, I might as well enjoy this weekend and start over on Monday.”

“I feel awful when I miss a workout. Even if I’m sick, I feel like I’m being lazy and that missing one workout is going to turn me into a fat, lazy slob. I know it’s ridiculous, but it’s how I feel.”

“I just don’t have the motivation or will power to start over and be successful. I quit. Maybe this summer will be a better time to get back into it.”

“I feel so guilty when I miss a workout. The next chance I get to sweat im so anxious about getting back into shape I tend to overdo it. Then I’m too sore to workout again for a few days. I know it’s a bad cycle but I cant seem to break it. But at least I’m doing some workouts!”

Workout Guilt. You want to go but you don’t. You schedule it but you break your “appointment”. Or you overtrain because you can’t handle the thought of getting “out of shape”. You beat yourself up for not following through or not working hard enough to get the results you want. In the end you wind up doing more harm than good because no one does well when they’re beaten down, stressed out, and tired. It’s a self-defeating and energy-sucking pattern that leaves you feeling exhausted.

If the above sounds familiar, you are not alone. Most of us struggle with workout guilt and have the desire to overcome it. Our bodies NEED rest and we deserve to take a day off the gym without feeling like we are slacking off.

Wallowing in workout guilt isn’t working, its time to move past it  and move forward with your life. Heres my “snap out of it” strategy to help you  break free from workout guilt, make peace with yourself, and accomplish your wellness goals. Use the below tips to leave the pity party and work towards longevity. I believe you CAN develop an attitude that helps you enjoy a healthy relationship to exercise and guilt-free workouts for life!

Caroline’s Tips to Help You BREAK FREE from Workout Guilt.

Set Realistic Health Goals. 

I fully support making goals that challenge you to grow. But if your goals are unrealistic you are setting yourself up for failure. Create goals that challenge you but follow a S.M.A.R.T. (specific, measurable, attainable, realistic, and timed) plan. Under-promise and over-deliver with your accomplishments towards wellness. Be realistic and you will successfully reach your goals without a guilt trip.

Make an ACTION Plan.

Create a clear vision of your S.M.A.R.T goals and develop an action plan to accomplish them. Having a plan for the week (or month) removes the pressure of feeling clueless and it gives you a solid strategy for success when it comes to your health. Prepare a realistic workout program and map out your schedule for yourself. Ask for help from a personal trainer if you are not sure how to create an exercise program that’s tailored to meet your needs.

PACE yourself

Often workout guilt or anxiety over “getting out of shape” can create a binge and purge relationship to exercise. Its either too much or too little; leaving you out of shape, injured, or frustrated. Over-training or under-training is self-destructive; it will never get you the results and health you want. Moderation is the key in establishing a lifelong healthy relationship to exercise. Be sure your action plan practices moderation and balance to avoid burnout or injury.

Drop the “all or nothing” mindset.

This mentality sets you up to feel guilty eventually and is why so many people struggle to succeed. Expecting to stick to a structured eating and exercise plan for an extended period of time without ever deviating is unrealistic. Things happen and life can get in the way – through illness, other obligations, exhaustion, different opportunities, etc – it is impossible for someone to NEVER miss a workout. Remember it doesn’t matter if you fall down, it is if you pick yourself up that counts. It’s not all or nothing, get back at it and don’t beat yourself up.

Shift your thinking. 

Remember it’s about wellness for life, NOT fitness for one day. Shift your thinking and see exercise as a way to alleviate stress, empower yourself, and fuel your life with health. It’s not about looking good in skinny jeans. It’s about having the health to enjoy your life. Choose to look at real HEART of exercise: wellness. This mindset always trumps any guilt trip.

Forgive. Learn. MOVE ON. 

Regret can follow you like a dark cloud that overshadows every other aspect of your life. When you feel ashamed or guilty about your past behavior or performance, the negative feelings will act like BRAKES in your forward motion.  CHOOSE to put it all behind you.Take the lessons of what happened and apply them to develop a fresh and open attitude on future action. You have control. Forgive yourself, take a deep breath, and MOVE onward.

Move on Mantra.

If workout guilt still lingers, here is a workout mantra you can use to pick yourself UP and move on with your life. Read, re-read, print it on a sticky note, or say it out loud to yourself. Repeat as much as you need to get your head and heart in the right place:

“I forgive myself for the mistakes I made. I’m not perfect – no one is – and I’m committed to learning and getting better. The past experience is my wise teacher, and I will apply the lessons well. I love myself enough to forgive and move forward. Letting GO is worth it when health and happiness are the end result.”

Track Your Progress.

Keeping track of your progress will help motivate you and provide a plan to come back to when you “fall of the wagon”. Record your daily workouts including exercises, duration, weight, sets, and reps. Write notes about intensity levels, what you need to work on, how you felt, etc. Use a free online journal like the daily plate or get tech savvy and track your output with NIKE’s FUEL BAND (how cool is that one?!). Tracking your progress will not only show you your stats but provide you with a record of your achievements. Look back and reflect on all of your accomplishments when you feel you’ve “messed up”. Recognize how far you have come  and pick up where you left off.

Bottom Line? Stop putting yourself down. Just stop. Do the best you can and prove to yourself you can do it.

Practice the skills above and teach yourself how not to feel guilty about exercise.  Listen to your body and support yourself towards your goals with a realistic action plan tailored to your needs. Remember that you’re exercising to improve your life and you want to keep progressing to improve your overall health.  Be consistent, realistic, and make time for daily movement. Always stay positive and make your ultimate goal one of WELLNESS. Every training day is different. The important part is showing up, doing your best, and committing to a healthy, happy life.

Whats your top strategy when feeling workout guilty? Leave a comment below with your tip on not giving in to workout guilt. Have a GREAT week and cant wait to see you for another workout soon. Till then, keep shining 🙂


Other Things To Check Out This Week:

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I had an incredible strength and hill running workout two days before my sixth Rolfing appointment with Marie. Needless to say when I showed up for our session, my legs felt like they could use some lovin’. Marie introduces session number six as the “back of the legs” and I am overwhelmed with joy. Our appointment will address my ankles, calves, hamstrings, and glutes – the perfect match for how my body is feeling the day of our session. Funny how the world works out exactly how you need it to sometimes.

Marie begins every Rolfing session by looking at my current structure and identifying postural shifts since our last appointment.  For  session 6, she starts by asking me to lay belly down on the table with my feet hanging off the end. My heels are in her hands and she starts to work on my feet. Her fingers rub down the sides and back of each heel; the work is INTENSE and I practically jump off the table.  How often is it that you address the tension going on in your feet? Well until you are brave enough to find out for yourself, let me tell you… theres A LOT going on back there. Fortunately for me, we move on quickly and into the calves and hamstrings. Calf work is typically excruciating for most, but I always seem to enjoy it. Years running and dancing have given me strong calves… with a lot of tension. Marie works along all lines of the calf muscle, using her elbow to apply powerful pressure. My tight, ropy calves eventually give into the work and melt onto the table.

Moving up the leg I start to get nervous… the hamstrings are my super sensitive spot. For some reason, I have never been able to find a massage therapist to work on the backs of my legs without me begging for mercy and preventing them from doing their work. Everytime I have had hamstring massage, there have been sharp sensations down the back of my legs and I have to call it quits early. I tell Marie in advance that Im scared and to watch out incase I accidentally kick her. She eases my worries by assuring me to work slowly and patiently coerce the muscle to let go. I try to keep calm and carry on – with the phrase, “bring it Hamstring Rolfing.”

Surprisingly, Marie is not only able to work on my hamstrings, but to get them to release as well. Her unique rolfing techniques applied in a slow, steady pace ease my back leg muscles into surrender. She is able to work the entire back side of my legs with very little wincing (or crying) involved. To date, Marie is the only therapist who has actually been able to access and work on my hamstring muscles. I am in awe; my jaw has dropped on the massage table.

From the hamstrings we move on to the back of the hips and sacrum. . Now let’s be honest, butt massage is always something EVERYBODY wants – but is too shy to ask for. However, the sixth rolfing session isnt just your average “bootay rubbin”. It works all the attachments of the hip in addition to the glute max. The work feels similar to trigger point massage, but is differently deep and re-structuring for the body. All the spots around the base of the spine and sacrum are intense in a good way, leaving my tailbone with the feeling of length.

We finish with a little lower back spinal work and then Marie asks me to flip over onto my back. Face up, she has me to bridge my hips and uses her hands to help my pelvis settle into alignment. This pelvic tilt helps allow all the positive changes from our work settle in. My body feels long from the top of my tailbone to my toes.

We conclude by practicing proper pelvic alignment and posture together. Training in something I so desperately need, yet would NEVER do on my own (posture lessons – Im positive we could all use that in our daily life). The back side of my body has experienced significant release, causing my posture to shift to a more beneficial place. Session six ends like all the sessions before – with me walking out of our appointment 10 feet taller.

The day after Session six with Marie, I enjoy one of the STRONGEST running workouts I’ve had in weeks. I could write it off as just a lucky workout…. but Im thinking it might have more to do with all this Rolfing 😉

Have you been “Rolfed”? What was your experience? Leave your comments below with your rolfing stories – Id love to hear from you!
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Check out Marie’s website for more : http://www.mariethiebaud.massagetherapy.com/

Marie is certified in the Rolf Method of Structural Integration, also known as Rolfing® from The Guild for Structural Integration in Boulder, Colorado.  Her massage training was completed at National Holistic Institute where she was trained in Swedish, Deep tissue. Shiatsu, Myofascial Release, and Reflexology. CLICK HERE to continue reading about Marie Thiebaud, structural integration specialist. 

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