Check out this awesome Mom/Daughter workout team!

Erin Becker working on core strength and balance with daughter Rose, age 8

High Altitude Fitness

Aspen, Colorado

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.

Food Sensitivities!

You say tomato, I say Uh-Oh!

Are common foods causing problems in your life? Are you struggling with weight loss, headaches, body aches & pains, skin irritations, tiredness or irritability? Would you like to identify the 'culprit', once and for all?

We've all heard about food allergies, when nuts, dairy, gluten or something causes hives, itching, or even breathing problems and in the worst cases, is life-threatening. You eat the bad stuff and your body instantly tells you. Food sensitivities can be just as damaging, but are more complex to decipher. Researchers believe they contribute to everything from migraines to chronic fatigue to irritable bowel syndrome to skin irritations and break outs, to acid reflux. For people trying to shed unwanted pounds, intolerant foods are harder to digest, don't metabolize well, and have a nasty tendency to stick around as fat. Different from straight out food ALLERGIES, food sensitivities occur when your body reacts negatively to certain foods either from your genetic makeup, or over-exposure, especially if there isn't enough variety in what you eat.  

The ALCAT Test identifies reactions to over 300 foods, chemicals and other substances associated with inflammation that are linked to chronic health problems like migraines, aching joints, fatigue, gastrointestinal disorders, eczema, hyperactivity/ADD, asthma and even obesity. ALCAT classifies the intolerances as severe, moderate and mild. It then provides a long list of acceptable foods, personalized for your body and your immune system. If you focus your nutritional intake on the safe or non reactive foods identified in your results, your body will be able to recover from chronic reactions to the trigger foods (severe or moderate intolerances) and within weeks most symptoms will disappear. The good news is that you don't necessarily have to give up these foods forever. Once your body is detoxed for 3-6 months, you can effectively reset your allergy/sensitivity button to zero and slowly reintroduce the foods one by one. The ALCAT Test and its dietary system requires no magic, no drugs, and no surgery. Just common sense, a little compliance and the application of known physiological principles, using a carefully worked out, tried and trusted eating method. The results offer optimal wellness through customized nutrition, and can provide relief from long time issues that have interrupted your health, as well as increased vitality, longevity and well being.

Obtaining the balance you desire might be one simple blood test away. If you manage the food tolerances identified in this test, there is a better than 80% chance that your problem will be helped or cured; naturally and without drugs. Optimal health is within you reach, and with the ALCAT testing, it's easier than ever... contact me now to discuss how to take the next important step towards long term well being. Yours in Health, Lisa Chapman

Healthy Spring Salad

Tossed Asparagus Salad with Lemon Vinaigrette

4 cups mache

1 bunch asparagus

1 small zucchini, julienned

1/2 cup sliced radishes

Dressing: 2 tbsp fresh lemon juice

1 tbsp minced shallot

2 tsp dijon mustard

½ cup extra virgin olive oil

Salt and pepper to taste

Directions: 1. Bring 2 inches of water to boil in a large saucepan.  Fill a medium bowl with ice water and place by the stove. 2. Trim asparagus, cutting off stems and removing remaining tough skin with a vegetable peeler. Slice asparagus in thirds on the diagonal. Place asparagus in the boiling water for 3 minutes. Transfer the asparagus with a slotted spoon to the ice water. 3. In a small bowl, whisk together lemon juice, shallot, dijon, olive oil and salt and pepper. Set aside. 4. In a large bowl toss together mache, asparagus, zucchini and radishes. 5. Pour the dressing over the greens; gently tossing to coat.

Get in shape using your iphone

imapmyfitness A new application for your iphone, powered by mapmyfitness.   The program uses the built in GPS technology on your iphone to allow runners, hikers, and cyclists to track their daily training information.  Features include:

• pace
• elevation gains
• total distance
• average speed
• calories burned
• maps of your route 

For more information, check out www.mapmyrun.com and  www.mapmyride.com 

iphone loseit! application

I first told you about this iphone application a few months ago.  Since then several of my clients have been using it, and I am really impressed.  The loseit! application  keeps a running tally of the calories you have consumed and the calories that you have burned throughout the day.  The program is user friendly and full of useful information.  This is a wonderful tool for helping you to stay on track and achieve your weight loss and fitness goals.  

 

 Go to the iphone appstore to download the loseit! application.

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

Get Fit and Support Local Charities at the Aspen Club and Spa

This is a concept that I LOVE!  The Aspen Club and Spa is offering a wellness program that will not only help motivate you to workout and stay fit, but also supports 3 important local charities. 

Pledge-2-B-Fit!

• members donate $20 to the charitable fund
• non members receive a full 2 month membership for $199.00 ($20 of which goes to the fund)
• make a commitment to the number of days that you will workout each week. 
• pledge a dollar amount that you will pay to the charitable fund for any missed workouts.

At the end of the challenge, the money collected will be split up and donated equally to AspenEducation Foundation, Shining Stars and the Chris Klug Foundation.

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

The iPhone LOSE IT! application

Succeed at weight loss using your iPhone with the new LOSE IT! application

Research shows that keeping a food log is a key component to successful weight loss.  The iPhone has a new and innovative food and exercise journal that can help you achieve all of your health and fitness goals!  The application allows you to set goals and establish a daily calorie budget.  Stay on track each day by recording your food and exercise and staying within your budget.

The program is easy and fun to use.  Check out www.loseit.com for more information

Happy New Year

Hi Ya'll!  I just wanted to wish everyone a happy new year!  I hope that 2009 is a year of health, happiness and success for you! There are so many things that I want to accomplish in 2009...... and the new year is a great time to reflect and think about change.

A few tips for writing your new years resolutions:

Set aside some personal time to think about what you want to achieve in the coming year.  Quiet reflective time is essential for good resolution writing. 

Think in categories:  a resolution for your personal life, your family life, your business life.  This is a good way to get started if you are feeling stuck.

Don't just think about what you want to achieve in life, write it down.  Keep your list of resolutions out where you can review them daily.  Make changes continually.  I keep a list of goals and written thoughts about what I want to achieve by my desk and on my bedside table.

A great quote:"Whether you think you can or you think you can't, you are right."   - Henry Ford

Good night!  I will see you at the gym, or on the slopes, or out and about!

Announcing the launch of my Website!

Welcome to my Blog on fitness and nutrition. We have just launched our new website full of information about the services and programs I offer. Here you will find numerous posts from recipes to fitness tips.