No Gym Required!

Go Summers, Go!

I don’t know about you, but I have trouble working out indoors this time of the year.  Machines, barbells, treadmills and barre class are all great for staying fit, but sometimes it's nice to take a break from the gym.

Lately my clients and I have been training in the great outdoors.  Not only do we get a great sweat session, but being outside means breathing in the fresh mountain air, enjoying a beautiful change in scenery and getting a healthy dose of vitamin D.

Plus, a study from The University of Essex shows that "Green Exercise" (engaging in physical activity whilst being exposed to nature) improves self esteem and mood.

My client and dear friend, Summers has been on a "Kick To Get Fit" this summer.  Her fitness plan is brilliant in its simplicity!   She loves going for a long walk or bike ride in the morning, followed by quick and efficient weight training sessions.  

She does not love the gym.....exercising among other sweaty gym goers just isn’t for everyone.

Here is her workout from this week.  It’s all upper body and core work so she can save those legs for hiking and biking outdoors.

Quick Upper Body and Core Workout

Equipment we used:

• Set of 5-lb hand weights
• Exercise mat
• Gymboss Interval Timer

This workout takes 20 minutes.  You’ll do each exercise for 30 seconds before moving immediately on to the next (no breaks in between exercises). Once you’ve gone through the whole circuit, rest for 60 seconds. Repeat twice more for a total of 3 times through the exercises.

Download this workout in PDF format here

4 Tips for Creating Change that Lasts

Helping my clients ditch old habits and create new, healthier habits is the most important part of my work in helping them reach their health and wellness goals.

Aristotle said it best:

“We are what we repeatedly do. Excellence then, is not an act, but a habit.”

If we are what we repeatedly do, then creating quality habits is the only path to our best selves. The hard truth is that creating new habits and making healthy choices is not easy. All change is difficult, but your health, happiness, and confidence are worth every moment spent getting intentional and pushing yourself to do the work.

Believe me when I tell you, there are ways to create habits that will stick for good!  The following are the most effective strategies to make new habits stay for good:

Have A Plan

If you want to succeed at any goal, you must have a plan of action. You need to put some thought into the What, When and Why of your goal. For example, if you want to create the habit of daily exercise then you must decide what type of exercise, on what days and for how long before you put your gym clothes on. Write out your plan and place it somewhere you will see it everyday. It is also highly effective to schedule the time and activity on your calendar with the rest of your appointments. Think of it as an appointment with yourself.

Take Small Steps In The Right Direction

When starting a new habit, the best strategy is to take a small step and repeat it often. For example, if you want to create a habit of exercising, the trick is to do a little every day. Start small, and gradually build up to bigger goals. If you have never exercised before, a good plan is to start with 10 minutes every day and tack on 5 minutes each week until you get to 30 minutes. Trying to do too much at once will only lead you to feel frustrated, overwhelmed or wanting to give up entirely.

Focus On The Right Things (Think Positively)

Many people focus on the wrong things without even realizing it. For many years I set a goal of making more money in my business, and every year I would fail. Last year I finally realized why it wasn’t working; I spent a lot of time focusing on how I could not afford things and feeling negative about the amount of financial success I had achieved. It was then I realized my epiphany: I spend my life teaching others to focus on the positive and to focus on what they want to achieve, and here I am spending my time focusing on all the things that I had not achieved instead of focusing on the strong, vibrant business I am creating. From that moment, I've gone on to achieve the business success I've always wanted.

 Believe In Yourself.

“If you think you can do a thing or think you can’t do a thing, you’re right.”
- Henry Ford

If you go to the trouble of setting a goal, do yourself a favor and believe in your ability to achieve it. Start by being your own best friend and encourage yourself in every way. Nurture yourself with positive words and rewards. Believing in yourself is a crucial component to success. You can do it this year. You can, and you will!

If you are interested in learning more about habit change:

I absolutely love both of these books, and I recommend them to all of my clients.  If you understand how habits take shape in your brain, you can more effectively start to build good ones and breaking the bad ones.

Core Workout - The Gravedigger

One of my favorites!

Lisa Cohen Fitness - Grave Digger from reina katzenberger on Vimeo.

This is a great exercise for improving core strength, posture, and stabilizing the scapula.

Start in a very strong plank pose with all of the core muscles locked in.  As you pull the elbow up, you are isolating the postural muscles that stabilize the scapula in your upper back.  You are also working on balance, coordination as well as strengthening all of the muscles associated with core strength.

• Level 1 - Demonstrated with elbow bending
• Level 2 - Demonstrated with a straight arm

Do 2 sets of 20 repetitions

Filmed by Jillian Livingston  http://www.aspenreallife.com

Sleep Better

We all know that sleep is important.  In fact, in addition to a healthy diet and regular exercise, getting enough restful sleep is the most important thing we can do for our overall health.  Proper sleep can help fight infection, promote good mood, support your metabolism to help prevent weight gain, as well as jump-start your energy and vitality.  

Getting a great night’s sleep is one of the keys to looking and feeling your best, yet 70% of Americans report being chronically sleep deprived.  If you fall into this demographic of not getting enough restful sleep, it may be time to analyze your bedtime habits.  Here are some thoughts to consider in order to get your bedtime routine on track for your best rest:

Avoid Caffeine and Alcohol

If you are having trouble sleeping, you want to stay away from caffeine after noon.  And while alcohol may help you relax and fall asleep, it can disrupt the deep REM sleep your body needs to function at it’s highest level.  If you are going to enjoy a glass of wine or a beer, try to do it a few hours before you go to bed to ensure a great night's rest.

In the evening, enjoy a hot beverage like chamomile or peppermint tea.  They both have a calming affect on the body.  A good Magnesium supplement promotes muscle relaxation and can promote sleep.  I like CALM Magnesium powder.  Put 1-2 teaspoons in a cup of hot water before bed.

Valerian, passion flower, lemon balm and chamomile work synergistically with key hormones and amino acids to relax the body - so you can get a good night's sleep. Without the side effects of prescription drugs.  Take a look at this great product, containing all of these sleep inducing ingredients: Best Rest Supplement

Find a Relaxing Activity(That Doesn't Involve a Screen):

Bright screens like those  on your TV or computer emit blue light, which suppresses melatonin, the hormone that encourages your body to sleep.  Try instead to read a real paper book or use an e-reader (without the blue screen) like the Kindle.  Turn off your phone, computer and iPad at least one hour before bed for best results.

In addition to the tea, you may want to try the following Nighttime Stretch Routine.  Stretching at night can help relax your muscles and prepare your body for your best sleep.  When performed correctly, stretching at night as part of your wind-down ritual can help you fall asleep faster, and have a more restful slumber.

View PDF complete with instructions and links to video of each step in the routine.

Start a bedtime meditation practice:

This is a great meditation to do before sleep.  The goal of this breathing exercise is to incrementally relax yourself, in steps.

Here is how it works:

1. Inhale normally and as you exhale, relax your muscles.  With each breath out, visualize your body becoming slightly more relaxed.  The goal is to become more and more relaxed with each exhale than before you began.

1. Be aware of your tension areas:  

• Face
• Jaw
• Shoulders
• Hands
• Legs
• Feet
• Abdomen

1. On your next exhale, relax your face.  Imagine all of the stress and tension leaving that area.  

1. Alternate targeting the tension areas with each exhale, until your entire body feels relaxed.

I hope these tips help you achieve better deeper more relaxing sleep.

Sweet dreams!

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Workout Video - Grave Digger

One of my favorites! [vimeo]https://vimeo.com/98156389[/vimeo]

This is a great exercise for improving core strength, posture, and stabilizing the scapula.

Start in a very strong plank pose with all of the core muscles locked in.  As you pull the elbow up, you are isolating the postural muscles that stabilize the scapula in your upper back.  You are also working on balance, coordination as well as strengthening all of the muscles associated with core strength.

• Level 1 - Demonstrated with elbow bending
• Level 2- Demonstrated with a straight arm

Do 2 sets of 20 repetitions

Filmed by Jillian Livingston  http://www.aspenreallife.com

Plank Pushup

Plank Pushups from Lisa Cohen on Vimeo.

A great exercise for improving core strength and upper body strength while working on balance.

This one is harder than it looks!  I love combining a lot of different things in one exercise.  It makes your workout much more fun, effective and dynamic! Enjoy!

Filmed by Jillian Livingston of Aspen Real Life

Join me for some great tips to help you better enjoy the holidays.

 

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Lunch with the bija life teen retreat

Here are all the delicious recipes from our Modern Teen Retreat!

Lunch was served by our Rock-Star Executive Chef, Krisi Mace!

Mango Lassi served fresh berries.

To make Lassi: 1 fresh or frozen mango, 1 cup Greek yogurt, juice of lime 1tbsp Local Honey

Place all in blender till smooth, do not over blend,

Place Lassi in a beautiful glass, add berries,another layer of Lassi, then more berries. Top layer Lassi, grated dark chocolate and a spring of fresh mint.

To make it even more refreshing freeze Lassi, it will be like frozen yogurt!! Change fruit to your favorite's

Asian Chicken Salad over Avocados

4 chicken breasts, ( with or without skin) 2 celery stack 2 scallions or finely diced chives 2 Tbsp Sesame seeds 1/4 cup tamari.( or soy sauce) 1 stem grated fresh ginger 1 can water chestnuts ( can eliminate if not wanting to use canned goods) I fresh mandarin orange 2 limes. 1 tbsp sweet Sriracha sauce. ( Asian sweet chili sauce)

Sear chicken breast in coconut or olive oil. Add 1/4 cup chicken broth. Roast in 400degree oven for 20 minutes till meat is cooked to 160 degrees.

Make dressing ,scallions, Tamari,ginger ,lime juice, Siracha, and a tbsp of olive oil. When chicken is done, let it cool, shred in small pieces. Place chicken in bowl, add water chestnuts and. Oranges,. Toss mixture with dressing. Slice avocado in half ( you can keep in in skin or just scoop it out.) On a plate of your choice julienne some kale , spinach or spring lettuces, Place on plate,avocado in middle, and put lovely chicken salad on top. Enjoy.

SWEET POTATO FRIES

Turn oven to 425 degrees

4 sweet potatoes, wash and peel skins.  Cut into desired slices, ( like french fries) place in a bowl sprinkle with olive oil, sea salt. Toss well. Place on a cookie sheet, ( I like using parchment paper) Bake for 15 to 20 minutes. All ovens are a bit different. Check if you want more crisp do it for 5 more minutes. When finished sprinkle with grated Parmesan and red pepper flakes. YUM

KRISI COOKIES

Adapted from The Healthy Kitchen

1/4 cup coconut oil ( can use butter or any other substitute of choice) 1 egg I mashed banana 1/2 cup maple syrup, honey, agave, (sweetener of choice) I cup of Pamela's bake mix 1 cup old -fashioned oatmeal 1/4 cup shredded coconut 1/2 cup chopped almonds 1/2 cup dried cranberries or cherries. 1/4 tsp cinnamon 1 teaspoon orange zest, 1 teaspoon vanilla.

Preheat oven to 350  degrees. Cream tho coconut oil and egg together, till smooth,add banana, vanilla, sweetener, and orange zest. Mix well, till blended. Add oatmeal, bake mix, coconut shred, walnuts etc, blend slowly till all blended. I usually use my Kitchen Aid for this. Once again, use parchment paper on baking sheet. Put 1tbsp of dough separate 2 inches apart. Bake for 20 minutes. Cool on rack.

Couscous, Sweet Potato, and Blackbean Salad

Choose this lime-basil-infused salad—with chunks of beta-carotene-laced sweet potatoes and tender, high-fiber, protein-rich black soybeans—for a healthy meatless main dish you can have on the table in 15 minutes. Preparation Time: 10 minutes minutes Cooking Time: 5 minutes minutes

3/4 cup water 2/3 cup wheat couscous 1 (16-ounce) package refrigerated cubed peeled sweet potato (such as Glory) 1/4 cup fat-free lime-basil vinaigrette (such as Maple Grove Farms) 1/2 teaspoon freshly ground black pepper 1/4 teaspoon salt 1 (15-ounce) can no-salt-added black soybeans (such as Eden Organic), rinsed and drained 2 cups baby spinach 5 tablespoons crumbled reduced-fat feta cheese 3 green onions, chopped

1. Bring 3/4 cup water to boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.

2. While couscous stands, place sweet potato on a microwave-safe plate. Microwave at HIGH 5 minutes or until tender.

3. Combine vinaigrette, pepper, and salt in a large bowl; stir well with a whisk. Add couscous, sweet potato, soybeans, and spinach; toss gently to coat. Top each serving with cheese; sprinkle evenly with onions.

Yield: 5 servings (serving size: about 1 1/3 cups couscous salad and 1 tablespoon cheese)

CALORIES 228 (17% from fat); FAT 4g (sat 1.1g,mono 0.7g,poly 1.7g); IRON 2.4mg; CHOLESTEROL 3mg; CALCIUM 102mg; CARBOHYDRATE 39.8g; SODIUM 287mg; PROTEIN 10.5g; FIBER 7.3g

Legs and Core Strengthening Workout Video - Kettle Bell Swing

Fun with Kettle Bells [video]

To read Lisa’s notes on this exercise and post a comment click

This video demonstates a basic kettle bell swing.  This movement is a challenging and dynamic workout that works the legs, stresses the heart, and strengthens all of the muscles of the back.

Tips:  Keep your chest, head, and eyes up while swinging the kettle bell.  Drop the hips to 90 degrees during the squatting phase.  Drive the hips forward at the end of the swing.

Start with 30 seconds,  and work your way up to 1 minute! 

Filmed by Jillian Livingston   www.isdisnormal.com

WIN Health Institute

Yours in Health, Lisa

Legs and Core Strengthening Workout Video - Lunge With Oblique Twist

This one is a killer!

To read Lisa's notes on this exercise and post a comment click

Here is a great new "twist" on an old favorite. Adding a medicine ball twist to a lunge makes this exercise not only a powerful and effective leg workout, but also incorporates core strengthening and balance to the mix. Keep the medicine ball close to the body to protect your back. Step back with the left leg and twist simultaneously to the right. Repeat 10-20 times. I like to keep my eyes focused forward, as opposed to turning the head as the torso twists. Carefully lower the back knee towards the ground.

Enjoy!

Filmed by Jillian Livingston www.isdisnormal.com at the WIN Health Institute

Yours in Health, Lisa

reshaping your body in your late thirties???

Question from: Ericka JohnsonIn depth response from LISA. Check it out NOW.

QUESTION

Hi Lisa,

What is the best way to lose weight and reshape your body when you are in your late thirties? I have been doing cardio three times a week and toning twice with the stomach do I need to do something differesnt? I weigh 165 and need to get down to 135. I have core issues so I have lower back pain. I want to go into my forties with a toned fit body and core strenth. Also was just diagnosed with high blodd pressure so I want to get fit. In My twneties I was fit but they way I did it was through a personal trainer to start it really helped me stay focused! I knwo that would work know but money is tight, Please ANY SUGGESTIONED WOULD HELP.

ANSWER

Hi Ericka!

It is good to hear from you. I appreciate your questions and I want to help!

Here are my recommendations..........

GENERAL: It is absolutely possible to reshape your body, get fit, and increase your health and wellness in your late thirties. Although it is not an impossible goal to achieve, it does require a specific focus and determined discipline. What I mean by this is that it is necessary to make simple and healthful changes, and to be consistent in applying them to your life.

There is no doubt that mistakes will happen during this process! You will not always have time for exercise, and some days will not be perfect nutritionally. Remember that perfection is an unrealistic and unnecessary goal, and usually leads to frustration and attrition. The important thing is to get "back on track" as soon as possible when mistakes and blunders happen.

EXERCISE:

It sounds like you are on the right track here, but you need to kick it up a notch. I would recommend cardio training 4-5 times per week at 70-80% of your maximum heart rate. 40 -60 minutes per session.

Resistance training 2 times per week is excellent. I will send you a core strength program that you can do at home or the gym.

If you can get a group of 4 people together we can do a mini class at the WIN Health Institute. $25 per person.

NUTRITION: Your nutrition plan is a big component to success. Here are my general recommendations for a healthy eating plan:

. Keep a food diary

. Understand Calories and metabolism. Your metabolic rate is the amount of calories your body needs each day to maintain its current weight. If you go below that number or above that number your weight will go down and up accordingly. I would recommend 1500-1600 calories per day with the recommended exercise plan for women.

. Eat 3 Meals and 2-3 Snacks Daily (spread your calories out throughout the day)

NOTE: Try to stop eating for the day by 7 pm. If you must eat after this hour due to your schedule, choose very light and healthy meals. Be very strict about this...Only healthy foods after 7 pm.

. Drink 1-2 Liters of Water Daily

. Eat 2-3 Servings Fruit Daily (think bright colors!)

. Eat 3-5 Servings Vegetables Daily (think bright colors!)

. Emphasize Whole Grains in your diet when you can. (Oatmeal, taboulle, quinoa, whole wheat couscous, whole wheat bread and pasta, brown rice, barley.)

. Avoid white flour, sugar, processed foods, and alcohol these foods are high in calories and low or empty in nutritional value.

. Include 2-3 small portions of Lean Protein at 2 meals. 1 serving of meat is approximately 3-4 ounces (about the size of a deck of cards)

. Ideas: chicken or turkey breast, lean meat, 3 egg whites, 1 egg, 4 oz fat free yogurt, 4 oz fat free cottage cheese, 1 T wheat germ, 4 oz beans/legumes, 1 handful nuts/ seeds, fish (especially salmon and halibut) and shellfish, protein powder

Reading Labels: When reading the label, you should pay close attention to what is listed under ingredients. Limit food items that have the following ingredients listed in the first five ingredients: Sugar High Fructose Corn Syrup Partially Hydrogenated Oil Enriched Flour

Core Strengthening Workout Video - Sea Turtle

Don’t be fooled by the simplicity of this exercise………it is very challenging!

The Sea Turtle is an extremely effective way to improve core strength and posture. It isolates the muscles of the low back, hips, and the muscles that stabilize the scapula. Do 2 sets of 20-30 reps. Add 3-5 lb weights if the exercise becomes too easy.

Video by Jillian Livingston.

Core Strengthening Workout Video - Bosou

Bosou Challenge Video.Advanced

This is one of my favorite core strengthening exercises. It is as fun to do as it is challenging for the body!  This exercise focuses on core strength and balance. It also incorporates full squats and pushups for a full body workout. To make the exercise less advanced, eliminate the pushup.  To make it more challenging, add 1-4 pushups per rep.  Use caution if you have any issues with knee pain or injuries to the knee.

Video by Jillian Livingston

Core Strengthening Workout Video - Plank Knee Crunch

Video by Jillian Livingston @ http://isdisnormal.com

Breast Thermography at WIN Health Institute

Breast thermography is a diagnostic procedure that images the breasts to aid in the early detection of breast cancer.

The procedure is based on the principle that chemical and blood vessel activity in both pre-cancerous tissue and the area surrounding a developing breast cancer is almost always higher than in the normal breast. Since pre-cancerous and cancerous masses are highly metabolic tissues, they need an abundant supply of nutrients to maintain their growth. In order to do this they increase circulation to their cells by sending out chemicals to keep existing blood vessels open, recruit dormant vessels, and create new ones.  This process results in an increase in regional surface temperatures of the breast.

State-of-the-art breast thermography uses ultra-sensitive infrared cameras and sophisticated computers to detect, analyze, and produce high-resolution diagnostic images of these temperature and vascular changes.

By carefully examining changes in the temperature and blood vessels of the breasts, signs of possible cancer or pre-cancerous cell growth may be detected up to 10 years prior to being discovered using any other procedure.

Breast Thermography is available right here in Basalt, Colorado at the WIN Health Institute.  Call 384-8484 to make an appointment, or check out the website for more information on breast thermography

www.winhealthinstitute.com

Core Strengthening Workout Video - Plank Challenge

Did you know that abdominal crunches are not the best way to strengthen your abs? The best way to improve abdominal and core strength is to do exercises that position you on your hands and feet. The plank pose, for example, is a basic strengthening exercise that demonstrates this fact. If you can hold a plank pose comfortably for 1 minute, you are ready to try more advanced forms of the plank.

This video demonstrates a “Plank Challenge”. Make sure your abdominal muscles are locked in, and your hands are directly under your shoulders. Maintain a strong plank pose throughout the exercise. This exercise works the abs, core muscles, postural muscles, chest and triceps. To make the workout more challenging, do 1 set of 10-20 pushups following the Plank Challenge. Yours in Health, Lisa Chapman

Video by Jillian Livingston Aspen Real Life

Sample Resources