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
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
