January Special!
/Want to lose weight in 2016? Improve your energy? Exercise more? Or simply eat more greens?
I am here to help you reach your goals AND I am offering 50% my Breakthrough Consultations in January!
Let's get in touch!
Tips For Kicking Anxiety To The Curb!
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Here are my best tips for kicking stress and anxiety to the curb this holiday and every day!
1. Be Present
The simple act of being present can immediately dissolve worry and anxiety. Easier said than done.
I recently learned a technique for staying in the present moment from meditation teacher and expert Tara Brach. When you find yourself feeling anxious or you notice that your mind is racing and distracted, place your hand over your heart and quietly say to yourself, “Please, be here now.” You can do this practice as many times throughout the day as you like. Try it the next time you feel distracted and unfocused.
2. Meditate.
If your goal is to move through your day with ease, grace and contentment meditation will get you there.
Try a guided meditation, or just spend time focusing on your breath. Start with 5 minutes in the morning and 5 minutes at night, and then increase your time if it feels right.
Try this simple exercise to get you started:
Find a comfortable sitting position, keeping your spine tall and supported. Close your eyes, relax your shoulders and breathe deeply into your belly. Feel your belly rise and fall with each breath.
Breathe in for 5 counts. Hold your breath for 2 counts. Breathe out for 5 counts. Repeat
3. Move your body
Exercise releases endorphins, which help to increase happiness and reduce cortisol. As soon as you start to feel anxiety come on, go for a walk in nature, do yoga, or take a dance class … any activity that you enjoy and gets your body moving will help!
Exercise has an immediate effect on anxiety. Even better, REGULAR exercise will decrease the amount of anxiety you feel overall, so make sure you stick with it! Try to move your body every day for an hour. Or aim for 10,000 steps a day by using a fitness tracker, like Fitbit.
4. Eat Healthy Fats!
You may notice that every time you’re stressed you crave sugar and junk food. Cravings are your brain's way of tricking you into thinking that you’ll feel better after eating these foods. We all know how we feel after that pint of ice cream though…not so good.
Instead, take a handful of raw almonds. Eat a banana with peanut butter. Try an avocado on toast. Foods rich in omega-3 fatty acids have been shown to reduce surges of the harmful stress hormone cortisol and boost levels of serotonin, which stimulate a feeling of calmness and happiness. By the way.....Dark chocolate has the same effect.
Lisa's Tips For Using Coconut Oil
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Coconut oil is full of many nutrients and wonderful health benefits. It’s a rich source of lauric acid, the medium-chain fatty acid (the good fat people!). It can boost your immune system, improve your skin, and help you body burn fat.
When buying coconut oil be sure it’s raw (unrefined), virgin and organic. There are many culinary and beauty uses for coconut oil, so keep two separate jars......I keep one in my bathroom for skin care and one in the kitchen for cooking.
If you haven’t already started using coconut oil, there are many ways that you can get this nutrient packed powerhouse into your diet and beauty routine.
- Cooking: Coconut oil is a stable oil that doesn’t break down easily at high temperatures like other oils do. It doesn’t go rancid easily and has amazing nutritional properties.
- Skin Lotion: Coconut oil is absolutely my favorite body lotion. It makes skin incredibly silky, healthy and radiant. Leave a jar in the shower and put it on right before you towel off. If you want to get really creative, add a couple drops of your favorite essential oil for scent.
- Add to your Smoothies: It’s sweet and nutty taste makes coconut oil a great addition to smoothies. It creates a wonderfully creamy texture and makes smoothies rich and smooth. It also adds a bounty of nutrients and a big dose of healthy fats.
- Bake With It: These Chocolate Quinoa Krispy Treats are a favorite at my house, and I feel good knowing my family is getting immune and brain boosting lauric acid!
- Eye Make Up Remover: This trick changed my life! Coconut oil is an excellent eye-make up remover that has been reported to help remove wrinkles and restore elasticity to the skin.
- Hair Conditioner: It also helps strengthen hair and add shine.
- For Shaving: It moisturizes legs and leaves the skin silky soft!
- In Coffee or Tea: As strange as this might sounds, melting a teaspoon of coconut oil in a hot beverage is an easy way to get extra coconut in for the health benefits. I usually add a little to some green tea or coffee in the morning. It is surprisingly good!
After Hot Yoga Goodness!
/Drinking nutritious and refreshing shakes is one of the easiest ways to stay healthy and energized for life. This is one of my favorite shakes for after hot yoga class or any sweaty workout. It is a super-hydrating treat loaded with potassium and copper from both the coconut water and apricots. Feel free to mix it up by using other stone fruits.
Ingredients:
- 1 cup coconut water (or nut milk)
- 2 ripe apricots, stone removed
- 2 soft Medjool dates, pits removed
- 2 tablespoons cacao powder
- ¼ teaspoon ground cinnamon
- 1 teaspoon fresh ginger
- pinch of sea salt
- 5 cubes ice
Directions:
Place all the ingredients into a high speed blender! Enjoy!
The BEST pre and post workout snacks!
/Clients ask me all the time...."What should I eat before and after I workout?" Whether you are hitting the gym, going for a run, or getting out on the trails, there are certain things you want to keep in mind when choosing the right snacks.
Your pre workout snack should offer you a few things:
- Carbs: energy from carbohydrates so you don’t run out of steam
- Satiety: so you aren’t starving mid workout
- Digestibility: easy digestibility so nothing lingers in your stomach and weighs you down
- H2O: hydration to keep you from feeling sluggish
If your workouts are intense, your post workout snack should offer:
- H2O: water is very important for your overall energy, maintaining electrolyte balance and restoring losses from the great sweat you worked up.
- Protein: helps to restore hard worked muscle tissue
- Carbs: help to replete glycogen losses, and the energy you store in your muscles
My 5 favorite Pre Workout Snacks
- 1 slice Ezekiel toast, ½ a small avocado & sprinkle of salt
- 1 cup iced coffee blended with 2 tablespoons cacao powder 2 tablespoons hemp seeds and a small banana
- Chia pudding (combine 1 ½ cups coconut milk (from a carton,) mixed with 5 tablespoons chia seeds and refrigerate 4 hours or overnight, makes 4 servings) top with a sprinkle of unsweetened coconut and raspberries
- Take 1 cup fruit salad (oranges, grapefruit, berries, melon or whatever looks the best and freshest) and top with 1 tablespoons ground flax seeds.
- Oatmeal, topped with berries
My 5 favorite Post Workout Snacks
- 4 oounces full fat plain Greek yogurt or cottage cheese, berries, sprinkle of walnuts
- Protein Drink
- Trail mix with almonds, pumpkin seeds, sesame seeds, 1 tablespoon dried unsweetened coconut, a tablespoon of raisins
- 1 slice Ezekiel toast, 1 tablespoon almond butter, 1 boiled egg, deli turkey, or 1 tablespoon hummus
- Lettuce turkey wrap. Sliced deli turkey wrapped in butter lettuce.
Want to lose weight, get healthy, and transform your life? Sign up for my newsletter and get weekly tips, tricks, and support from me!
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
Cinco De Mayo Salad!
/Mexican food! It’s delicious and everyone loves it, but it can be a tad difficult to keep things on the lighter side when eating mexican style! Here is a light, healthy and delicious Mexican salad in honor of Cinco De Mayo
Chef Krisi's Jicama Mango Orange Salad!
- 1 Jicama, peeled and julienne (Krisi advises using a cuisinart)
- Zest of 1 orange
- Orange slices, chopped
- 3 small mangos, julienne
- 1 pinch of red pepper flakes or chopped jalapeno
- Chopped Cilantro
- Chopped chives
- Salt and pepper to taste
Sorry everyone, Chef Krisi never gives me an exact recipe!
You will have to wing it with the herbs, but this simple salad is guaranteed to be a hit!
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
Bootcamp Mondays and Wednesdays!
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Come join me at Tac Fit for Bootcamp!
Bootcamp classes are one hour, and each class includes 30 minutes of interval cardiovascular routines on the spin bikes and 30 minutes of strength training using free weights and other equipment. The strength work focuses on a different major muscle group each day allowing clients to develop a targeted program. Workouts can vary from two 30 minute segments one day to four 15 minute segments another and even multiple short segments moving the class from bikes to the floor every 5 minutes. The idea is to continually “shock” the body as research demonstrates that it is the most efficient and effective way to improve your cardiovascular system, lose weight and build muscle. The endless variety of exercises insures that no two classes are the same, and that every class feels new and exciting.
3 Steps To Start The Day
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What is the first thing you do in the morning? Do you grab your phone, check your email, turn on the TV? Or do you welcome the day with daily affirmation, a breath work practice and gratitude?
A mindful morning routine is the key to setting the foundation for a successful day and living an INCREDIBLY satisfying life. It soothes, energizes and inspires while bringing you in harmony with body, mind and spirit.
Here are the 3 steps of my morning ritual that help me start the day with peace of mind and focused intention:
1. Breath
First, come to a comfortable seated position. Close your eyes, gently seal your lips, and begin to breathe slowly through the nose. Simply bring your attention to the sensation of the breath. Notice your breath going in through your nostrils and traveling to the middle of your brain and back down again through your nostrils. Keep your awareness on the movement of the breath. Do 10 repetitions of this cleansing breath. Work up to 5 - 10 minutes.
2. Intention
Next, reflect on what it is that you want to create in your life and set an intention for the day that will help you realize that dream. It is very helpful to use a journal. The "morning mantra" that I use to set my intention for the day is:
"Strength, Grace and Gratitude"
Make a promise to treat yourself kindly, to nurture relationships, and to fill your day with some fun and inspiration. Write a simple affirmation that supports this commitment in your journal. Say your affirmation out-load, or to yourself. Here is an example to get you started:
"Today I give myself a break from all worry. My mind is clear and at peace. My heart is filled with love and gratitude. I am open to the miracles and abundance of the universe."
3. Lemon Water
Starting your day with a warm cup of lemon water is one of the simplest things you can do for your health. You can check out all of the amazing health benefits of lemon here. Squeeze half a lemon into a cup of warm water and sip on an empty stomach. Sometimes I add sliced ginger.
Think of 3 things you are grateful for. (That should bring a smile to your face!)
Now go and enjoy the day!
I LOVE THIS!
/Cucumber Water
Ingredients:
- 2 Liters water
- 1 medium cucumber sliced
- 1 lemon sliced
- 10-12 mint leaves
Steep overnight and drink every day! Also great for general detox......Including clear skin!
Pro Cyclists Roll Into Aspen This Weekend!
/The most challenging cycling race in the US officially kicks off in Aspen tomorrow!
This event is the most demanding bike race held in America, with racers experiencing extreme altitudes, day after day, bringing the high speeds, excitement and adrenaline of professional biking to Aspen and some of the most beautiful terrain in the world—the Colorado Rocky Mountains.
The race starts August 19th with a closed circuit race through the towns of Aspen and Snowmass. Stage 2 heads out over Independence Pass and into Breckenridge. The grand finale will be in Denver on August 25th.
Excitement reigns in our small town!
Feel The CLEAN Difference
/Sign up for my 5 Day Whole Foods Cleanse Today!
If you’re finally ready to get healthy, lose those lingering 5-10 pounds quickly in the safest, healthiest, most effective way possible... this is the program for you!
Enjoy a private consultation, plus unlimited email access to me during your 5 days to give you the support and encouragement necessary for incredible results.
The result? The lightness and energy you’ve been longing for, weight loss, glowing skin and finally experiencing what it feels like to live in a clean body.
During this Cleanse you will:
- Aid in the elimination of toxins from your body
- Reduce inflammation
- Recognize and overcome sugar cravings
- Restore good bacteria in your gut
- Kick start weight loss
- Restore your body’s natural energy levels
No, you won’t starve and you don’t have to give up food. Enjoy nutritious meals, soups and juices like this beautiful heirloom tomato salad with basil cilantro vinaigrette!
Ready to register? Choose a Cleanse program today.
Whole Food Cleanse
• Guidance Coaching Session
• Recipes & Menu Plans
• What to Buy
• Daily Inspiration
• Follow Up Coaching Session
• Daily Supplements Included (digestive enzymes, probiotic, essential fatty acids and Calm magnesium supplement)
ONLY $250
All-Inclusive Whole Food Cleanse with Meal Delivery
Enjoy all of the features of the cleanse while barely lifting a finger.
Leave the grocery shopping, food prep and cooking to us and we will deliver your meals right to your door. Delight in the opportunity to have Local acclaimed Private Chef Krisi Mace cook for you and get a healthy kick start to your spring.
You heard right! WE WILL DELIVER to your door!
Only 750. |
Email or Call Lisa Today
lisa@lisacohenfitness.com
970-379-5912
Treadmill Workout
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Joules getting ready for a killer workout!
- Warm up 5 - 10 minutes
- Set Treadmill to 4.0 - 5.5 miles per hour (or easy jog or walk for you.)
- Minutes 1-15: Increase speed by .1 mph every minute
- Minutes 15-17: Hold that speed
- Minutes 17-25: Decrease speed by .1 mph every minute
- Cool Down 5 minutes
An Inspiring TED Talk
/Thank you Cameron Russel for this honest discussion about body image!
Scrumptious Fish Tacos
/My family just gobbled this up!
So easy, so yummy and so healthy!
For the recipe......
Recipe inspired by Epicurious
Ingredients
- Corn tortillas
- Skinned halibut fillets
- cumin pwdr
- salt and pepper
- 1-2 T Olive oil
SLAW DRESSING
- Juice of 1 lime
- 1 t honey
- 2 T olive oil
- salt and pepper to taste
SLAW
- 1 1/2 C thinly sliced red cabbage (I used green cabbage because I had some!)
- 1/2 bag of BROCCOLI COLE SLAW
- 1 C julienned CARROTS (I used red bell peppers because I had some!)
- Generous amount of fresh cilantro
GARNISHES
- 1 sliced avocado (rough chop with lime juice)
- 3 scallions diced
- fresh serrano peppers (great flavor!)
- fresh diced jalapenos (if you need more heat!)
Avocado, salt and lime roughly chopped
Preparation
Fish: Preheat your oven to 400
Dry rub fillets lightly with cumin pwdr salt and pepper.
Heat oil and pan sear fillet until golden on one side. Flip the fillet and place the pan and fish immediately in the oven for 6 minutes.
Do not over cook.
Slaw: combine all ingredients and mix well.
Slaw Dressing: combine all ingredients in shaker and pour over slaw and let sit for 15-20 min.
Slaw mixture
Warm tortillas: Heat tortillas in a pan over medium heat on the stove top.
Cut each fillet in 4-5 nice slices (crosswise). Put 2 slices per tacos, add slaw, avocado, serrano, scallions, and jalepeños to your liking.
Enjoy!
Get your lemons!
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Friends, I really love lemons!
Lemons are a a natural energizer and very powerful at balancing the body's ph levels. They are filled with flavor, while delivering an extra blast of vitamin C and digestive enzymes to your diet. The potent nutrition from lemons has been associated with boosting immunity, helping with weight loss and promoting radiant glowing skin
And they look beautiful on the counter!
To maximize these health benefits, get into the habit of drinking one hot mug of water with the juice of half a lemon squeezed in first thing in the morning. Refresh yourself throughout the day with cool lemon water. If you are looking for a sweet treat, feel free to throw in some stevia to make a healthy lemonade.
