My name is Caroline Jordan and I am a health and wellness coach based out of San Francisco California. I lead regular classes, workshops, and seminars designed to help people keep their minds, bodies, and spirits in great shape. I love what I do and everyday I am excited to share my passion with others. My goal is to make all of my work inspiring, uplifting, and provide resources participants can immediately use to improve their wellness and life. I believe in the power of this work, in creating an environment of awareness and support, and inspiring positive lifestyle changes in individuals (and hopefully the world as a result :) I have just completed my first book, “Balanced Body Breakthrough”. This book is my coaching resource guide to getting your body, mind, and spirit in great shape so you can love your life. It’s the modern hero’s journey from burnout to balance.
Through my work in wellness, I see so many people struggle to find balance, health, and self-love in their lives. Burnout is a growing epidemic that is making our world sick, tired, and joyless. My goal is to make this book a source of inspiration, information, encouragement, and support. Much of the content presented here is material I present at wellness workshops, speaking engagements, classes, and client sessions. The material has been so well received, I wanted to put it into one place in order to share it with others.
The introduction is my own personal story; It tracks how I recovered from burnout and became the balanced wellness coach I am today. Chapter One is an in-depth coaching exercise designed to help you define your ideal vision of success; to help you set smart goals and take action. The following body, mind, and spirit chapters are full of resources, strategies, and tools that can be used individually or together to accomplish your own personal goals. I designed each chapter to help you to take action towards achieving your vision of success and find balance in your life.
Contents
Preface
Introduction: The Modern Hero’s Journey - From Burnout to Balance
Part I: Vision
Chapter 1: Secrets for Success
Creating a Clear Vision
Where Am I Now?
Where Do I Want to Go?
Moving Ahead
Key Elements
Core Values
Motivators
Challenges
Strengths
Supports
Define, Design, Commit, Succeed
SMART Goals
Refining Your Vision
Sample Vision 1: Haley, Age 32
Three-Month Goals: Haley, Age 32
This Week’s Goals: Haley, Age 32
Sample Vision 2: Megan, Age 40
Three-Month Goals: Megan, Age 40
This Week’s Goals: Megan, Age 40
Putting It All Together: Get Going
Part II
Balanced Body
Chapter 2: Fitness
Cardiovascular Fitness
The Best Choice
Intensity
Type
Frequency
Strength Training for a Powerful Life
Flexibility Training and Self-Massage
Active Living: How to Live Fit
Working Out at Home
Staying Active at the Office
Staying Active While Traveling
Putting It All Together: Creating a Weekly Fitness Plan
Sample Workouts
Sample Workout 1
Sample Workout 2
Chapter 3: Nutrition
Learn What You Need: Mindful Choices
Eat Healthy (Real) Food
Learn How Much You Need: Mindful Portions
Guide to Portion Size of Whole Foods
Learn When You Are Hungry: Mindful Eating
Plan Your Meals
Resources for Meal Planning
Breakfast—How You Start Your Day Is How You Live It
Fast and Fabulous Healthy Breakfast Ideas to Power You Up for Your Busy, Successful Life
All Natural Snacks for Energy and Health
The 80/20 Rule
Drink Water
Body Burnout and Booze
Socialize SMART: Booze and Beating Burnout
Putting It All Together: Healthy Eating for Life
Chapter 4: Rest and Sleep
Sleep Your Way to the Top
Putting It All Together: Get More Sleep
Chapter 5: Time Management
Put Yourself on the Calendar
Hire a Professional
Create a Healthy Routine and Plan
Just Say No
Use the Right Tools
Time Management and Productivity Tools
Putting It All Together: Balanced Body
Part III: Balanced Mind
Chapter 6: The Positive-Thought Diet
Mental Push-ups: The Power of Positive Affirmations
What Is an Affirmation?
Using Affirmations for a Balanced Body Breakthrough
Putting It All Together: Training a Positive Mind
Chapter 7: Gratitude as a Game Changer
How to Start a Gratitude Practice
Putting It All Together: Living in Gratitude
Chapter 8: Managing Stress for a Healthier Mind-set
Controlling Common Stress Triggers
Natural Ways to Ease Stress and Beat Burnout
Exercise
Meditation
Set Boundaries with Technology
Aromatherapy
Hydration
Deep Breathing
Ease Your Mind
Putting It All Together: Balanced Mind
Exercise Awareness
The Positive Diet
Positive Affirmations
Gratitude
Minimize Stress
Part IV: Balanced Spirit
Chapter 9: Reflection—Go Inward and Go Often
Developing a Reflection Practice
Putting It All Together: The Inner Journey
Chapter 10:Self-Esteem and Self-Care
Strengthening Your Self-Esteem
Shift Your Self-Care Perception for a Healthier Spirit
Myths and Realities of Self-Care
Putting It All Together: Self-Care for a Stronger Spirit
Chapter 11: Connect to Yourself and Your World
Play
Meaningful Social Relationships
Give Back
Benefits of Volunteering/Giving Back
Live in the Moment: Conscious Living
Putting It All Together: Balanced Spirit
Part V: Balanced Body Breakthrough
Afterword
Author’s Note
Acknowledgments
About the Author
Patrons
