Workout Video – Grave Digger

Posted on May 17, 2012 by admin

One of my favorites!

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

Phoenix Fitness in Basalt

Yours in Health,
Lisa

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Food for Thought……

Posted on May 16, 2012 by lisa

I just came across an interesting book while surfing the internet.  The Swing by Tracy Reifkind.  I was looking for a kettlebell book to learn some new moves for my women’s weight training group, but I found some real pearls of wellness wisdom in this book.   Tracy Reifkind weighed 250 pounds the first time she picked up a kettlebell at age 41. She had been overweight her entire life. Through a change in mindset, healthy nutrition, and a consistent workout with kettle bells, she lost over 100 pounds!

Here is a quote from the book that I love.  It is right on the money.

“I came to the conclusion that truly healthy and fit people don’t have to think about how to become healthy and fit, it’s who they are–it’s not a chore, a punishment, or even a choice. Forget second nature; for them, it is first nature. The question for me then became: how do you make something first nature?”

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I Made This Last Night

Posted on May 8, 2012 by lisa

This gorgeous dish is so healthy and refreshing and easy to make, that I had to share it with you right away!

Quinoa Taboulleh

Read more to see the recipe!

Continue reading →

Posted in Nutrition Tips, Recipes | 1 Comment

Raw Balls

Posted on April 24, 2012 by lisa

Oh Yummy Goodness!

Pure, sweet rolled up bliss in a ball!

I know the name Raw Balls does NOT sound appetizing, but these raw treats BLEW MY MIND!  I could not stop eating this stuff. It was pure heavenly bliss with some great health benefits to boot!

Ingredients:  Makes about 12 balls

  •  1/2 cup walnuts
  • 1/2 cup pitted dates
  • 1/2 cup raw carob or cocoa powder
  • 1/2 cup maple syrup
  • 1/2 cup almond butter
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon fine sea salt
  • 1/2 cup whole almonds
  • 1 – 2 cups shredded unsweetened coconut

Place walnuts in a food processor and process until coarsely ground.  Add the dates and pulse until well combined with the nuts.  Add the cocoa powder, syrup, almond butter, vanilla and salt.   Process until the mixture is thick and smooth.   Add the almonds and pulse a few times until combined.   There should be some almond chunks remaining.

Form the mixture into balls and roll in coconut.   Store in freezer.

 Into the freezer they go.

I got this recipe for Raw Balls from my client Robin who eats very healthy and it shows!

Robin.......Super Fit and Healthy!

 

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I LOVE a green drink!

Posted on March 1, 2012 by lisa

Last week I got a photo text from one of my clients that made me very happy!

 

Move over Starbucks!

Before backing out of the driveway on her way to work, Julia snapped this picture of her lemon water and green drink to send to me…….Totally making my day!  This was a  healthy and delicious morning commute!

Julia’s Green Drink:

  • 1 Cup unsweetened Almond Milk
  • 2 Handfuls of Fresh Spinach
  • A few Sprigs of Parsley and Celery (optional)
  • 1 Frozen Banana (use frozen fruit or add ice.  Otherwise your drink is kind of mushy)
  • 1 Tbls Chia Seeds
  • 1 Tbls Hemp Seeds

Place all ingredients in the Vita- Mix or blender.   Delish!

Check out my very adorable and funny “soon to be” sister-in-law’s blog on how to make the healthiest green drink for your family!  You can also order a Vita Mix from her website.

Leslie’s Yummy Green Drink

 

 

 

Posted in Nutrition Tips | 2 Comments

Come visit me in my new office!

Posted on February 28, 2012 by lisa
In celebration of moving into my new office in downtown Basalt I am offering a special $45 rate for my “Spring Breakthrough” Consultation (a $150 value).

In this session I will partner with you to create a “whole person” approach towards health, wellness, beauty and balance.

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Nutrition Presentation!

Posted on February 28, 2012 by lisa

Hello Friends!

I am doing MY FAVORITE nutrition presentation at Le Cercle in Basalt….THURSDAY, March 8 at 10 am.

I will be talking about all of the WONDERFUL AND POWERFUL qualities of MY FAVORITE FOODS and how to easily incorporate these foods into your diet.

This presentation is part of a Health and Fitness Bootcamp that I am teaching with Jayne Gottlieb, but you do not have to join the group to come to the presentation.  The cost is $10.

Please come, or forward this email to anyone you think might be interested in this great information!

Yours in Health,
Lisa Chapman

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Avocado Soup

Posted on January 4, 2012 by lisa

I got this recipe from my 11 year old daughter.  She and her classmates at Ross Montessori School prepared a Thanksgiving Feast this year as part of a classroom project.  The kids planned the menu, and did all the shopping and cooking by themselves!   A great lesson on nutrition!

Anika and Malia prepare a dish for the Thanksgiving Feast.

This soup is raw and vegan and really easy to make!  Enjoy! Continue reading →

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Plank Pushup

Posted on January 3, 2012 by admin

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   aspenreallife.com

Yours in Health, Lisa

Posted in Fitness Tips, General, Resources | Tagged | 1 Comment

Thanksgiving Recipes For Any Day

Posted on November 21, 2011 by lisa

I don’t know about you, but I can’t believe that Thanksgiving is here, the ski lifts are opening, and Anika is turning 11!  Anika and I have already been to two Thanksgiving feasts AND planned a birthday party.  It has been a very busy, but super fun week!

Anika’s birthday party at Creative Sparks Art Studio

We are going to spend the holiday with my mom and later we will be dining at Chez Leavitt, the home of our dear friends, Rob and Erika, who are great cooks and fabulous hosts!

I wanted to share with you a few dishes that I am thinking of preparing……Perfect for Thanksgiving or any day.  Per the usual, I’m trying to keep my dishes on the tasty but healthy side. Continue reading →

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