Jun
1
to Jun 30

June Ultimate

Welcome to The Ultimate Wellness Circle June!

This month’s health and fitness topics include:

  • Aspen Fitness Trainer Alycia Gillis’s “Top 10 Core Exercises” + Video Instruction!

  • 15 New Recipes - Check out the June recipes for some of my summertime favorites!

  • My “Drop A Dress Size” Workouts for beginners and advanced exercisers

Scroll down to see all of your content for June!

Love,
Lisa

Hi everyone! I’m very excited to introduce you to one of my favorite local fitness trainers, Coach Alycia Gillis! Alycia is sharing her “Top 10 Core Exercises” with you this month + video instruction - I think you are going to love it!

Simply scroll down this page to access all of your recipes, workouts and Bonus material for June!


June Recipes

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This is how I feel about summer cooking: I don’t want to spend tons of time in the kitchen, but I DO want to make meals at home using all of the seasonal produce that is so stunning at this time of year. The nice thing about summer cooking is that since the ingredients are so wonderful, you don’t have to do much to them in order to make a great dish. Here are some of my favorites!

Download The Recipes

 

June Workouts

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“Drop A Dress Size” is one of my favorite full body workouts! These workouts are done in an interval format, for beginners and advanced exercisers.

For each exercise perform 3 sets of 15 reps. You will need light to moderate hand weights for some of the exercises in this program.

Drop a Dress Size

Drop a Dress Size (Advanced)

 

June Bonus Content

Coach Alycia Gillis’s: “Top 10 Core Strengthening Exercises”

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Athletic Director, Private Trainer and Group Fitness Instructor at The Snowmass Club - Alycia uses a wide variety of fitness tools to bring out the BEST IN YOU. Her workouts are fun, challenging and will push you in a direction based on your specific goals and needs.

She has extensive training and certifications which all complement her fitness philosophy: that anyone can have improved posture, flexibility & strength at any age.

Alycia’s passion is to help you learn and discover more about how your body moves and how you can train to feel better, become more energized and stay pain free for the many years to come!

Alycia is an avid marathoner (She has run 8 marathons!) and enjoys skiing, biking and hiking in our beautiful mountain town.


1. Bird Dog Crunch

Bird Dog Crunch is a core body exercise that strengthens the lower back and abdominals while helping your body learn to balance and find stability. If you learn how to do Bird Dog Crunch you will have an exercise that helps teach and train your body to be stronger in the center, providing you with more strength overall.

Notes on this exercise:

  1. Kneel on the mat on all fours. Reach one arm long, draw in the abs, and extend the opposite leg long behind you.

  2. Bring the elbow and knee in towards your center as you round your back remember to draw in your abs. Repeat for desired number of reps then switch sides.

  3. Complete 1-3 sets of 20 reps.

NOTE: 1 set for beginners, 3 sets for advanced exercisers


2. Glute Bridge Hold

Build your butt and tone your thighs without putting pressure on your lower back.

Notes on this exercise

  1. Bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side. Your feet should be about hip-width apart

  2. Drive your hips up as high as possible, squeezing the glutes hard. Brace your abs and extend your hips so that you don’t hyper extend your back.

  3. Squeeze your glutes and hold at the top for 5 seconds. Concentrate on feeling your glutes work. Don’t just go through the motions. Actually think about the muscles that should be working as you hold. Complete 1-3 sets of 5 reps


3. Reverse Crunch

The reverse crunch really targets your lower abs. It gets deep into the core muscles and really strengthens the abdominal area.

Notes on this exercise:

  1. Lie flat on the floor, lift legs directly over your hips crossing at the ankles. Anchor your hands on any secure structure over head.

  2. Using your ab muscles and not momentum, curl your hips off the floor and reach your legs towards the ceiling, bringing your knees slightly towards your chest.

  3. Slowly return to the starting position. Remember to breathe during the exercise, exhaling as you lift your hips and inhale as you return to starting position.

  4. Complete 10-20 reps for 1-3 sets.


4. Reverse “Tabletop” Plank

This exercise gets its name from the popular yoga pose- Tabletop. Traditional tabletop is usually just for stretching or even used as a resting position in between other poses, but we’ve turned it around-literally, and now tabletop can be a strength move, too! This exercise is done as an isometric exercise, meaning your joints don’t move - Just hold it!

Notes on this exercise:

  1. Start seated with bent knees and feet on the floor directly under knees. Place hands behind your hips slightly wider than shoulders with fingers pointed towards your body.

  2. Lift hips and torso off the floor and gaze up towards the ceiling keeping your neck relaxed. Keep your knees, hips, and shoulders parallel to the mat as you hold your plank squeezing your glutes and core.

  3. Hold this position for 10-30 seconds. Complete 1-3 sets


5. Plank Punch

The plank pose is one of the greatest core exercises you can do, but kicking it up a notch by adding these punches and balancing on one arm will deliver killer head-to-toe body-shaping benefits.

Notes on this exercise:

  1. Start in a forearm plank position, with your feet hip width distance. Your core should be tight, shoulders pulled down and back, and your neck neutral.

  2. Bracing your abs and engaging your quads and glutes, punch one hand out and over head, at about shoulder height. Move in a controlled fashion and try not to really rotate or let your butt go up in the air as you punch.

  3. Keep alternating punches at a controlled pace. Try to keep your core braced and your hips as stabilize as possible as you alternate punches. Make your core really work to fight the urge to rotate.

  4. Repeat 10 - 20 times for 1-3 sets


6. Blast Off Plank

Another great, high intensity plank variation.

Notes on this exercise:

  1. Start in a plank position, with your feet hip width distance. Your core should be tight, shoulders pulled down and back, and your neck neutral.

  2. Bracing your core, bend your knees and thrust the hips backwards. Reverse this movement “blasting” forward to the plank position. Make sure you shoulders do not travel past the wrists.

  3. Complete 1-3 sets of 10-20 reps.


7. Reverse Plank Toe Touch

This one is fun, super challenging and great for core, stability and balance. Plus, it will get your heart rate up too!

Notes on this exercise:

  1. Start in a tabletop plank position as instructed above.

  2. Lift your left leg up and reach your right hand toward your left toes. Return your hand and foot to floor, lifting the pelvis back to tabletop by squeezing the glutes. This completes one rep. Switch sides for the next rep.

  3. Complete 20 reps for 1- 3 sets.


8. Plank To Down Dog with Toe Tap

A dynamic exercise that strengthens core, improves flexibility and gets your heart rate up all at the same time.

Notes on this exercise:

  1. Begin in a high plank position.

  2. Push backwards from the palms of your hands, using your core. Hinge at the hips to a downward dog position while using one hand to touch the opposite foot or ankle. Return to the high plan and repeat…althernating.

  3. Repeat 10 reps on each side, 1-3 sets


9. Rainbow Plank

A fat-burning version of the traditional forearm plank, Rainbow Planks (with hip rotation!) strengthens your abs, obliques and lower back, whittling your waist as a result.

Notes on this exercise:

  1. From a forearm plank, slowly rotate the spine to lower your left hip to just above the floor (about one to two inches from the ground). Come back to plank.

  2. Now lower the right hip toward the floor. This counts as one rep.

  3. Complete 1-3 sets of 10-20 reps.


10. Bridge With Alternating Leg Raise

  1. Lay on your back with your hands by your sides, your knees bent and feet flat Tighten the abdominal and buttock muscles

  2. Raise your hips staying level through the pelvis area. Raise one leg while keeping your pelvis raised. Lower the first leg (keep those hips up!), then raise the other.

  3. Complete 3 sets of 20 reps


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May Ultimate
May
1
to May 31

May Ultimate

Welcome to The Ultimate Wellness Circle May!

This month’s health and fitness topics include:

  • “How To Meditate (even if you think you can’t)

  • 5 Minute Guided Gratitude Meditation

  • Ultimate Workout Playlist: Created by Flywheel star, Elizabeth Hill.

  • 10 “Mother’s Day Brunch” Recipes

  • “15 Minute Gut Buster Workout” for beginners and advanced exercisers.

  • Foam Roller and Stretch Routine

Scroll down to see all of your content for May!

Love,
Lisa

Hi everyone…..Welcome to The Ultimate Wellness Circle May!

May is all about Music, Mediation, Mother’s Day and More!

Simply scroll down this page to access all of your recipes, workouts, stretches and your bonus content!


May Recipes

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Mother’s Day is this weekend!

In case you need some recipe inspiration, here are a few of my favorites that I think would be perfect for the occasion.

View Recipes Online

Download The Recipes

 

May Workouts

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One of my go-to workouts combines intervals of 4 cardio moves with 7 core-sculpting moves. This 15 minute “Gut Buster” workout is an efficient and effective way to melt belly fat and improve core strength, and chisel the abs

15 Minute Gut Buster (Beginner)

15 Minute Gut Buster (Adv)

Foam rolling, also known as self-myofascial release, helps release muscle tension by making the top layers of tissues more flexible.

Foam Roller and Stretch Program

 

May Bonus Content

  1. Rockstar Playlist from Flywheel star, Elizabeth Hill (My future sister in law!)

  2. “How To Meditate Even If You Have Tried A Million Times Before”

  3. 5 minute guided Gratitude Meditation, from yours truly!


Playlist

Meet Elizabeth Hill

Based in Los Angeles, Elizabeth Hill is a Talent Development Director, Master Indoor Cycling Instructor and bonafide DJ at Flywheel Sports. She teaches highly sought-after, energetic classes which have been described as, “amazingly fun, you forget you’re working so hard.” Elizabeth has also been a Psychotherapist in private practice for over a decade.

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5 Minute Gratitude Meditation

from yours truly!

How To Meditate (Even IF You Think You Can’t)

When I meditate my day goes better.  I have more energy and I feel less stress. I am more creative and focused in my work. I am more compassionate with myself and others. Meditation, even ten minutes in the morning gives me a sense of ease and positivity that carries me through the day.

Many of my clients resist starting meditation because they they "don't have time", they “can’t sit still” or they don't think they are "doing it right".

I can totally relate to all of those challenges! For years, I just dabbled with my meditation practice. I KNEW that meditation was an important key to my overall health and wellness, in the same way that exercise and nutrition are essential components.  But I didn't have the same powerful habits in place for daily meditation as I did for my exercise and nutrition routines.  Creating the HABIT was the key for me to finally start meditating daily even though I had tried a million times before. 

My practice is super simple:

I wake up an hour earlier than the rest of my family.  (Don't worry,  You can meditate at any time of day that works for you!)  It just works best for me first thing in the morning, and I find that I am more rested after meditation, than if I got that extra hour of sleep.  I get a cup of coffee, and sit down in the same spot every day, spine aligned, legs crossed.  I bring my attention to my breath.  Sometimes I use a mantra like 'So Hum', if my mind is really wandering around and I need to gently steer it back to my breath. My goal is to meditate for 5 minutes, but I usually sit for 20-30 minutes.  That's it!

Here's how to get started:

  • Get Settled: Find a quiet place where you can relax.

  • Breathe deeply: Take five deep breaths, in through your nose and out through your mouth, on the last exhalation, close your eyes.

  • Check in: Settle into your body. Align your posture and take notice of how your body feels.

  • Scan your body: Turn your mind inwards and take note of your body from head to toe, acknowledging any tension, and relax those areas. Then turn to your thoughts, notice what comes up without trying to alter them.

  • Bring your attention to your breathing: You can count each breath, one (in), two (out), three (in) and so on, or use a mantra. If you notice your mind wandering just gently bring your mind back to the counting or the mantra

Sometimes, I listen to meditation music on Pandora.

Sometimes, I use guided meditations.  Here are a few resources that I love:

I have a sweet, 5 minute gratitude meditation for you at the top of this message:  Practicing Gratitude

On the rare occasion that I do miss my practice - I am just not at my best.  But don't just take my word for it!  There is plenty of scientific evidence that suggests that meditation affects the brain and the body in positive ways;  Check out the research in the articles below:

What does your meditation practice look like? (Don’t worry if it’s not consistent). Or what questions do you have about meditation? I would love to hear from you!

Peace & deep breaths,

Lisa  

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Apr
1
to Apr 30

April Ultimate

Welcome to The Ultimate Wellness Circle April!

This month’s health and fitness topics include:

  • “10 Exercises To Tone Every Inch Of Your Body” with video instruction from me!

  • My nutritional guide to the spring foods that are fresh and in-season.

  • 10 Springtime Recipes

  • Stretch Program 1: Hip Openers

  • Stretch Program 2: How To Loosen Tight Hamstrings

Scroll down to see all of your content for April!

Love,
Lisa

Hi everyone! I’m very excited about this month’s because it’s all about helping you get in the best shape for Spring!

Simply scroll down this page to access all of your recipes, stretches and your bonus content - Instructional workout videos from me!


April Recipes

April Recipes

In the grocery store and farmers’ markets around the country, signs of spring are all around. Make good use of the fresh, vibrant new vegetables and fruits with these 10 spring recipes.

Download The Recipes

Here’s what’s fresh and in-season right now: Arugula, Artichokes, Asparagus, Beets, Mint, Peas, Strawberries and Radishes.

Click to Read More

 

April Stretches

April-workouts

Loosen tight hips and hamstrings, improve your range of motion and circulation, alleviate back pain + more with these yoga poses and stretches:

Stretch Program 1: Hip Openers

Stretch Program 2: Loosen Tight Hamstrings

 

April Bonus Content

Getting in shape for Spring with my “10 Exercise To Tone Every Inch Of Your Body!”


1. Plie

Plie or Squats will increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.

Notes on this exercise:

  1. Start by standing straight, with your feet slightly wider than shoulder-width apart, and toes turned out (like a ballerina)

  2. Brace your core and, keeping your chest and chin up, drop your hips straight down as you are bending your knees.

  3. Ensuring your knees stay aligned over your toes, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.

  4. Complete 1-3 sets of 20 reps.

NOTE: 1 set for beginners, 3 sets for advanced exercisers


2. Push Ups

Drop and give me 20! Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.

Notes on this exercise

  1. Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral. Modify by dropping knees to the floor.

  2. Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.

  3. Complete 1-3 sets of as many reps as possible.


3. Lunge

Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement, while also increasing strength in your legs and glutes.

Notes on this exercise:

  1. Start by standing with your feet shoulder-width apart and arms down at your sides.

  2. Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.

  3. Push up off your right foot and return to the starting position. Repeat 10 times on the right, and 10 times on the left.

  4. Complete 10 reps for 1-3 sets.


4. Side Plank

A healthy body requires a strong core at its foundation, so don’t neglect core-specific moves like the side plank. Focus on the mind-muscle connection and controlled movements to ensure you’re completing this move effectively.

Equipment: 5-10lb dumbbells

  1. Lie on your right side with your left leg and foot stacked on top of your right leg and foot. Prop your upper body up by placing your right forearm on the ground, elbow directly under your shoulder.

  2. Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body.

  3. Return to start by dipping your hip down in a controlled manner. Repeat 1-3 sets of 10-15 reps on one side, then switch.


5. Renegade Row

Not only will these make your back look killer in that dress, renegade rows are another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you’re squeezing at the top of the movement.

Equipment: 8-10lb dumbbell

  1. Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.

  2. Place a dumbbell, between your hands, under your chin or nose. I recommend no more than 10 pounds for beginners.

  3. Starting with your right arm, bend your elbow and pull the weight straight up toward your chest, making sure to engage your lat, and stopping just below your armpit.

  4. Return to the starting position and repeat with the left arm. This is one rep. Repeat 10 times for 1-3 sets


6. Overhead Press

This is a compound exercises, which utilize multiple joints and muscles, are very effective as they work several parts of your body at once. A standing overhead press isn’t only one of the best exercises you can do for your shoulders, it also engages your upper back and core.

Equipment: 5-10lb dumbbells

  1. Pick a light set of dumbbells — I recommend 5pounds to start — and start by standing, either with your feet shoulder-width apart or staggered. Move the weights overhead so your upper arms are parallel to the floor.

  2. Bracing your core, begin to push one arm up at a time until your arm is fully extended, alternating up and down. Keep your head and neck stationary. This is one rep.

  3. Complete 1-3 sets of 12 reps.


7. Glute Bridge

The glute bridge effectively works your entire posterior chain, which is not only good for your core, but will make your booty look rounder as well.

Notes on this exercise:

  1. Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down.

  2. Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line.

  3. Pause 1-2 seconds at the top and return to the starting position.

  4. Complete 20 reps for 1- 3 sets.


8. Single-Leg Deadlift

This is another exercise that challenges your balance. Single-leg deadlifts require stability and leg strength. Grab a light to moderate dumbbells to complete this move. Beginners this exercise is advanced, so start slowly and work your way up as your strength and balance improves.

Equipment: 8-10lb dumbbells

  1. Begin standing with a dumbbell in each hand and your knees slightly bent.

  2. Hinging at the hips, begin to lift your left leg straight back behind you, lowering the dumbbells down toward the ground.

  3. When you reach a comfortable height with your left leg, slowly return to the starting position in a controlled motion, squeezing your right glute. Ensure that your pelvis stays square to the ground during the movement.

  4. Repeat 10 to 12 reps on each side, 1-3 sets


9. Burpee (Modified version)

An exercise we love to hate, burpees are a super effective whole-body move that provides great bang for your buck for cardiovascular endurance and muscle strength.

  1. Start by standing upright with your feet shoulder-width apart and your arms down at your sides.

  2. With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position.

  3. Now, jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.

  4. Stand up straight, bringing your arms above your head.

  5. This is one rep. Complete 1-3 sets of 10 reps.


10. Abdominal Crunch

Although they get a bad rap as being too basic, crunches are a very effective way to target your abdominal muscles. If you have lower back or neck problems, stick with a very slight but controlled movement.

  1. Start by lying on the ground on your back with your knees bent, feet flat, and your hands behind your head.

  2. Keeping your feet glued to the ground, begin to roll up from your head, engaging your core throughout. Don’t strain your neck during the upward motion.

  3. When your chest reaches the top of the movement, begin the controlled phase back down to the starting position.

  4. Complete 3 sets of 20 reps


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Mar
1
to Mar 31

March Ultimate

Click on the “Your Account” link on the lower right corner to view all of your online program content and access your membership account settings.

Welcome to The Ultimate Wellness Circle March!

Something I often hear from my clients is that the most difficult part of a healthy lifestyle is the meal prep – all the planning, shopping, cooking. Sometimes it can feel so overwhelming you don’t even know where to start.

So I’ve put together the holy grail of meal planning just for you. My downloadable guide, Meal Prep 101, is your all-in-one guide to meal planning and Sunday meal prep!


In this guide I will give you:

  • A step-by-step approach to Sunday (or any day!) Meal Prep

  • My Kitchen Essentials Guide

  • Bonus 4 Day Meal Plan

  • NEW Recipes!

  • MOTIVATION to Meal Prep for the week!

Plus… this month’s Ultimate Wellness Circle content: 2 great upper body workouts and great recipes!

Scroll down to see all of your content for March!

Love,
Lisa



March Recipes

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Enjoy 8 new healthy recipes this month - Including my favorite Roasted Kale Chips .  All of the recipes are family friendly and totally delicious! (Don’t forget to download Meal Planning 101 for additional recipes and a 4 day Menu Plan)

Download The Recipes


March Workouts

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I have created 2 great upper body workouts or you that are appropriate for beginners and advanced exercisers. You can do these workouts at home or at the gym:

Armed And Ready Level 1 (beginner/Intermediate)

Armed And Ready Level 2 (advanced)


Check out our new commenting and discussion feature below.

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Feb
1
to Feb 28

February Ultimate

Last month, I heard from many of you that your most important fitness goal at the moment is to Strengthen Your Core......Whether you are trying to get back in shape, recover from an injury, or get stronger so that you can pick up your new baby grand daughter, strengthening your core is a goal for The Ultimate Wellness Circle this month!

So....I put together this Video For You, to explain the importance of strengthening the core and to demonstrate my favorite core strengthening exercises.  These exercises are the key to properly building up your core strength -  which powers literally every movement your body, improves your balance and stability, and can protect you from injury.
 

I also have a special 80's Playlist, 2 great workouts and lots of great recipes!  Scroll down to access all of this great content!

Love,
Lisa C


February Bonus Video

My Favorite Core Strengthening Exercises


February Recipes

Enjoy 8 new healthy recipes this month - Including my favorite Blueberry Kale Salad and Vegan Ramen Soup.  All of the recipes are family friendly and totally delicious!

Download The Recipes


February Workouts

I have 2 great programs for you that are appropriate for beginners and advanced exercisers:

The 15 Best Ab Exercises (Includes some advanced exercises)

10 Minute Core Workout


80's Playlist!

80's workout tunes created by Dj Styler

Listen To The Playlist

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Jan
1
to Jan 31

January Ultimate

Today, I am sharing with you a powerful tool to close the year 2018 with grace, and move towards a New Year with inspiration.

It's one of my favorite health coaching exercises, and it's called: The Mindset Reset

We are going to use the Mindset Reset Exercise to look back at 2018 and reflect on the lessons from the year. 

This is a REALLY fun exercise!  Anika and I do it together every year, and I highly recommend that you share the questions in this exercise with your kids or grandkids!  It is an easy and inviting way to get a meaningful dialogue started about your goals and dreams for the New Year.

Click on this link to view your Mindset Reset. 
And keep scrolling down for great workouts and recipes!

January Recipes:

The Mediterranean Diet has long been recognized as one of the healthiest and most delicious ways to eat. The core concept behind this healthy diet is to eat like the people who live in the Mediterranean —fresh fruits and vegetables, healthy fats, whole grains, legumes and fish and enjoy moderate amounts of red wine.   Get The Recipes

January Workout:

Bootcamp:  A Full Body Circuit
This circuit workout will help you build your cardio and muscular endurance, speed up fat loss, and improve your overall strength and agility.  Appropriate for all fitness levels!
Click here and print:
Bootcamp:  Full Body Circuit

Cheers to your health and happiness!
Love, Lisa C

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Dec
1
to Dec 31

December Ultimate

Between Anika's 18th birthday, Thanksgiving, and Hanukkah arriving early this year, I've already launched straight into the Holiday Season....Full on!

Along with the fun parties, family, friends, traditions - there is also lots of sugar indulgences, alcohol, and stress too! 
 
It’s a wonderful time of the year but can definitely take its toll on our health. It can leave us feeling exhausted, stressed, and bloated and more prone to colds and the flu.

That is why I created The Ultimate Holiday Survival Guide for you!  It is a collection of my favorite tips and really simple strategies you can use to stay super healthy and energized while still enjoying the holiday season.

It also includes my 4 Day Post Holiday Reset - which includes a vegan menu plan, recipes and detox tips to help you get back on track after the fun parties and indulgences.
 

Click on the link below for your Holiday Survival Guide.  And keep scrolling down for Great Workouts, a Yoga Routine, Recipes and More!

 
 

Your guide to not only survive but thrive!

Download my Holiday Survival Guide Now.


December Recipes:


This month:  Easy Weeknight Recipes that your family will love from some of my favorite cook books and websites including Jessica Seinfeld! Click here and Print:

Get Recipes

December Workout:

This month: HIIT Bodyweight Workout, a quick fat burning workout you can do without weights or equipment . This is my go-to workout when I’m traveling, on vacation, or at home when I don’t feel like going to the gym.  Appropriate for all levels. Click here and print:
HIIT WORKOUT (Legs and Core)

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Nov
1
to Nov 30

November Ultimate

As we get closer to the Thanksgiving, I’m sure you’re all thinking about what you’re
going to cook for the holidays, so I wanted to put together a list of my favorite
festive, wintery recipes to give you some inspiration.

We all want to enjoy traditional holiday foods. But we also want to eat healthy, feel
great and avoid that all-to-familiar post dinner coma and bloated tummy!

But how? (I can feel the panic setting in…)


Good news: You can have the best of both worlds.
Better yet? It’s easy.


For weeks I've been recipe searching online, scouring all my favorite cookbooks,
and collecting recipes from great chefs, friends and clients to bring you a lovely and
delicious roundup of holiday recipes for Thanksgiving, Christmas and Hanukkah. I
have included a Vegan Holiday Menu for you as well!

Here is why I love these Holiday Menus:

  • They are mostly healthy, or at least “healthy-ish” (Just know, I did my best!)

  • Each recipe starts with clean, good-for-you ingredients. (Nothing from a can, no hidden sugars, nothing processed.)

  • We have included delicious plant-based, vegan, and gluten-free options. (You have to try the Vegan Cauliflower Mashed Potatoes.)

  • All of the recipes are interchangeable. (If you want to serve Latkes on Christmas Eve – Go for it!)

  • They are low in sugar. (Mostly!)

  • You won’t leave the holiday table feeling sick or bloated.

Recipes for every occasion!

Download my Holiday Menu Guide Now.

November Workouts:

Get your arms toned up with  2 great Upper Body Workouts, and take some time to stretch at your desk with this Office Stretch Routine!
Upper Body Blitz (beginner/Int)
Upper Body Blitz (advanced)
Office Stretch

View Event →
Oct
1
to Oct 31

October Ultimate

This month I have a fun challenge for you:

Lisa's One-Day Mini Detox. 

Pick one day this month to take amazing care of you........
To reset, renew and re-energize your body mind and spirit!

Doing a one-day detox can be just what your body needs to get back on track. If you're suffering from any of these common ailments: Allergies, Bloating, Constipation, Insomnia, Joint Pain, Weight Gain, Low Energy, Low Libido, Fatigue, it could be your body's way of telling you that it is time to hit the reset button.  

This month:
Choose one special day in October and devote it to your health by doing Lisa's One-Day Detox.  Mark this day on your calendar!  In addition to cleaning up your diet for 1 day, I will give you lots of other tips to create a perfect day of wellness just for you!

I will be sending you your 1 Day Detox Guide, with step by step instructions - including recipes, tips and a shopping list later today.....Stay tuned!

October Recipes:

If you are looking for cozy recipes for fall try one of these tasty soups! They are sure to warm you heart and your belly! 10 Soup Recipes For Fal

October Workouts:

Tone it up for Fall with these 3 great workout routines for home or gym!
Best Back Strengthening (beginner)
Full Body Workout (intermediate)
Winter Ski Conditioning (advanced)

Lisa's One-Day Detox

Doing a one-day detox can be just what your body needs to get back on track. If you're suffering from Allergies, Bloating, Constipation, Insomnia, Joint Pain, Weight Gain, Low Energy, Low Libido, Fatigue, it could be your body's way of telling you that it is time to hit the reset button.  

Choose one special day in October and devote it to your health by doing Lisa's One-Day Detox.  Mark this day on your calendar!  In addition to cleaning up your diet for 1 day, I will give you lots of other tips to create a perfect day of wellness just for you!

View Detox PDF

Today is a new day.  A fresh start. Think happy thoughts, drink lots of water, exercise, fuel your body.

Cheers to your health and happiness!
Love, Lisa C

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Sep
1
to Sep 30

September Ultimate

This month, we will be talking about a subject that is near and dear to my heart: 

Smart Supplementation

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When the air is crisp and the leaves start to fall, you'll love recipes that showcase the season's best flavors. These delicious  autumn recipes feature the best of fall flavor and produce.

Download  recipes and shopping list here: Access Recipes


Here are the top 5 supplements I commonly recommend to clients:

Probiotics
 
Americans get about 75% of their probiotics through yogurt. If you’re vegan, lactose intolerant, or follow a paleo-style diet, then you may not be getting optimal amounts of probiotics (or calcium and vitamin D). So unless you’re a huge fan of fermented foods like sauerkraut, kimchi and miso, you’re probably not getting a daily dose of good bacteria from your diet.
 
What to look for in a probiotic? There are many types of probiotic preparations to choose from so it’s important to know what strains are in the product, the amount of each strain per dose,  and the evidence for using a particular strain, as it relates to your needs. A good “all purpose” probiotic is one that contains Lactobacillus Acidophilus, which is a naturally occurring beneficial bacteria that promotes a healthy intestinal tract.

Vitamin D
 
Vitamin D helps the body absorb calcium from food and supplements. Almost every one of our cells have a receptor for Vitamin D, so it’s super important to the body in many other ways, too.
 
Dairy foods are also the main dietary source of calcium and vitamin D in the American diet. The BEST way to get your daily dose of Vitamin D is to get out in the sun for about 20 minutes each day (without sunscreen). Since most of my clients wear sunscreen or keep the body covered to protect from the harmful rays of the sun, a supplement is often necessary. I recommend getting your Vitamin D levels checked each year so you to get a baseline. Two forms of vitamin D can be measured in the blood, 25-hydroxyvitamin D and 1,25-dihydroxyvitamin D. Measurement of the total 25(OH)D level is the best test to assess body stores of vitamin D.

Omega-3 Fatty Acids
 
Omega-3 is the buzzword on everyone’s tongue lately, and for good reason. Omega-3 has been shown to help lower inflammation, promote cardiovascular health, support brain health, promote satiety, and more. While you can find omega-3 in plant-based foods like flax seeds and chia seeds, it’s important to note that there are three types of Omega-3 fatty acids: EPA, DHA, and ALA.
 
ALA is found in most plant based sources of omega 3 (like flax and chia seed) and is used by your body as a building block to create EPA and DHA. The problem is that the conversion process from ALA to EPA/DHA is not super-efficient, so it’s better to get EPA and DHA directly to meet your Omega-3 needs. Marine fish is by far the best source of EPA and DHA, but if you aren’t consistently eating 8 ounces per week of fatty fish that provides about 250 mg per day EPA and DHA, you are likely not getting the protective effects.

Vitamin B12
 
Vitamin B12 is a big issue for vegans and those who don’t eat animal products. B12 is needed for DNA production and nerve function, and deficiencies can lead to pretty severe anemia and nerve issues. All animal foods contain vitamin B12, but no plants produce it naturally, so it’s essential for vegans to eat lots of vitamin B12 supplemented food (it’s often added to non-dairy milks and meat substitutes) or take a vitamin B12 supplement. This is one supplement you can probably don't need if you are omnivore or ovo-lacto vegetarian, since our B12 needs are fairly small and can be met with animal-based foods. But if you’re not getting any B12 from animal-based foods, a supplement can really help your vegan diet go further for your health.

Magnesium
 
Every organ in the body needs magnesium to function, it helps keep your bones strong, your immune system healthy, and your blood pressure in check. It’s a pretty big deal, but LOTS of people are deficient in magnesium, and it’s considered one of the leading causes of chronic disease around the globe!
 
Magnesium is found in foods like pumpkin seeds, legumes, leafy greens and avocado, but as soil quality declines with mass-production farming, it’s tough to say how much magnesium is actually in the fruits and veggies we eat. Refined grains are also a problem, as much of the magnesium has been removed. I’ve written about magnesium before, and many of my clients take a magnesium supplement. I usually recommend magnesium citrate for constipation, magnesium glycinate as an everyday supplement to boost magnesium levels and help with sleep and magnesium malate for pain relief.

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Aug
1
to Aug 31

August Ultimate

Welcome to The Ultimate Wellness Circle August!

Amazing Health and Wellness:
Why It's Not Just About Food And Exercise.


A happy, healthy life is more than the food we eat or the amount of exercise we get. It’s about love, our relationships, our career, our dreams, our goals, and our spirituality just to name a few. 

A person might have the healthiest diet in the world and exercise every day...…yet if other areas of their life are out of balance, he or she is definitely not going to feel their best.

“Just as food is needed for the body, love is needed for the soul.” – Osho
 

Click the links below for all of the amazing resources I am sharing with you in August.


But, first and foremost.....
 

You are going to LOVE my special surprise for you all this month....."The Ultimate Playlist" by DJ Bahkti Styler!


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Music is Life, Celebrate it! 

I am so excited to give you all this very special gift.  My friend, the very talented Yogi and DJ, Tyler Lambuth has created an original playlist of music exclusively for you to sing, hike, and dance to. Tyler, also known DJ Bhakti Styler, is a phenomenal yoga teacher. His class is full of soul and energy.
Access your Ultimate Playlist

As a teacher of asana flow yoga and a devout lover of music, Tyler pairs beats to breath to inspire and move his students. 
"When you really love something, you want to share it with the world." - DJ Bhakti Styler (learn more at his website)


August Workouts:

The Ultimate Core Workout for Beginner and Advanced + Awesome Interval Workouts for the Treadmill.
Ultimate Core Workout (advanced)
Ultimate Core Workout (Beg/ Int)
4 Treadmill Workouts

August Recipes:

I have 10 new recipes for you this month! 2 breakfast recipes, 2 salads, 3 dinner entrees, 2 snack ideas, and a recipe for turmeric lemonade!
Download recipes and shopping list here: Access Recipes

August Content:

This month I am sharing with you a valuable health coaching exercise that I do with my private clients, BEFORE we ever talk about food. It is an exercise will open your eyes to the total picture of your health and wellness, and you guessed it.....It's Not Just About Food and Exercise!

Access Your Content Here!


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