Welcome to The Ultimate Wellness Circle January!

Welcome to The Ultimate Wellness Circle January 2020! If your New Year’s resolutions include getting healthier and happier in 2020, I’ve got just everything you need in this month’s program!

First and foremost…. We all know that there is no such thing as a quick miracle fix for overindulging over the holidays, but there are steps you can take to live cleaner and healthier in your body starting today! This month I am sharing my favorite tips that will help you cleanse, reboot, and de-bloat so that you feel lighter, brighter and more beautiful as soon as possible!

January Recipes: Soup’s on! ALL NEW Winter Soup Recipes.

January Workouts: “Your Best Butt Ever!” + “Arms and Abs”

January Bonus Content: 3 Day Winter RESET!

A 3 day menu plan and recipes to detox your system and help you to feel lighter brighter and more energized!

Welcome to The Ultimate Wellness Circle November!

November Recipes

November Workouts

November Bonus Content

November Bonus Playlist:

As a member of my Ultimate Wellness Circle I have a special BONUS GIFT for you this month!

Welcome to The Ultimate Wellness Circle October!

Pectoral (Chest) Stretch On Foam Roller:

Benefits of Stretching your Chest….

Are you currently suffering from neck and shoulder pain? Do you want to improve your posture? Stretching your chest muscles can really help!

The muscles of your chest and back can get stiff and sore easily. Hunching over your desk at work, driving for long hours, picking up heavy objects, all put extra pressure on your back, shoulder, and chest muscles. Stretching the chest area can also improve your posture and prevent chronic back pain and problems with the spine and neck.

I love the foam roller for stretching the chest muscles, improving posture and stabilizing the scapula. And….It feels GREAT!

Pectoral Stretches: “T”, “W” and “Snow Angel”

The "T", "W", and "Snow Angel": Position yourself on foam roller with both head and tailbone supported. For T: open arms out to sides and allow gravity to create stretch. Do not force arms down to ground if they do not touch. For W: bend both elbows and lower arms until arms hang at side. For Snow Angel: Begin with arms down by your side. Gently move arms out side side and overhead like you are creating a snow angel, and return to start. Hold T/W about 20 seconds. Do not perform Snow Angel if you have shoulder pain with this movement.

October Bonus Gift:

As a member of my Ultimate Wellness Circle, get $50 off during the month of October from my latest program: Good Clean Food, Delivered

Use Coupon Code: CLIENTLOVE50 at check out!

Good Clean Food, Delivered:

We provide consciously curated, fresh, organic,
chef prepared meals, delivered to your home, from Aspen to Carbondale.

It is our pleasure, to bring our passion
- Good Clean Food -
into your life and home.

Click here to order!

Welcome to The Ultimate Wellness Circle September!

So here’s what I am hearing from YOU this month:

Now that the kids are back in school, and the craziness of summer is winding down, you are feeling motivated to focus on yourself, and “Get Back On Track” with your health and fitness goals….And you want a step-by-step plan to get there!

So, I’ve put together the holy grail of wellness plans just for you!

My 21 Day Program: “A New You” is a simple, easy to follow nutrition plan that I created to help you reset your metabolism, balance blood sugar levels, balance your hormones and help you lose weight if that is a goal!

In this guide I give you:

• 3 Weekly Menu Plans. (1 for each week of the program.)

• 2 Recipe Guides: 1 Vegetarian and 1 Omnivore

• ALL NEW Recipes!

• COACHING from me in our private Facebook group

• MOTIVATION to “Get Back On Track!”

Plus, great Signature Snack ideas and I’ve got 2 new Full Body Workouts to help you strengthen your core and tone every muscle!

Scroll down to see all of your content for September!

Love,
Lisa

My Signature Snack Ideas:

Enjoy 8 new healthy snack ideas this month - Including my favorite ROASTED KALE CHIPS .  These healthy snacks are the perfect combination of t Protein, Carbohydrates and Healthy Fats to keep you feeling light and energized all day long.

(Don’t forget to download the 21 Day Program: “A NEW YOU” for ALL NEW recipes, weekly menu plans, and shopping list)

Signature Snacks

September Workouts

Cardio Circuit I (Beginner/Intermediate)

Cardio Circuit II (Advanced)

10 Minute Core (Beginner/Intermediate)

10 Minute Core (Advanced)

I have some great workouts this month for you! The Cardio Circuit is a HIIT style workout - combining high intensity cardio intervals with strength training intervals. I have also included a 10 Minute Core Workout that you can do every day! You can always find 10 minutes, even on your busiest days, Right?

Complete 21 Day Recipe Guides

Click buttons to download Program materials.

Weekly Suggested Menu Plans and Shopping Lists

Bonus Food Diary

Check out our new commenting and discussion feature below.

Welcome to The Ultimate Wellness Circle August!

August Bonus Content:

Meet my dear friend and partner Kelly Hollins………

Kelly is a certified Vegan Chef, Health Coach, Clean Beauty Expert and my partner at GOOD CLEAN FOOD, Delivered! Good Clean Food is a our latest program that provides chef prepared, vegan meals delivered to your door with love.

One of the things that Kelly and I hear most from our clients is that finding time to shop for, prep, chop and cook fresh, nourishing food from scratch is just not always possible. AND, it’s in those moments that it becomes easier to give into cravings and not so healthy choices. That’s where we come to the rescue - Delivering wholesome, prepared meals straight to your refrigerator!

This month we are happy to share with you one of our most requested recipes: Roasted Beet Hummus.

And, Kelly is going to show you how we make it!

Get the Recipe

Welcome to The Ultimate Wellness Circle July!

July Bonus Content:

Anti-Inflammatory Peach Ginger Smoothie

Get the Recipe

DJ Bhakti Styler: 70's Ultimate Mix

June Bonus Content

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

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

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

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!

Link to Download Printable Guide or View online

March Recipes

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

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.

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

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

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)

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

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

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

Smart Supplementation

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.

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!