to Mar 31

March Ultimate

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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!


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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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!

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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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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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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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

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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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to Sep 30

September Ultimate

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

Smart Supplementation


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:

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.

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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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!


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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