All posts by Shari Lesser

Leg work out with cardio

Exercise of the Week

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LEGS AND HI INTENSITY CARDIO in 1 hour!

This work out will work your legs and bring your heart rate up.  I listen to my body for rest times.  I also move pretty quick from exercise to exercise when I need to stop and rest I did! Listen to your body and joints. Have fun and keep moving!

3 sets each of 1 and 2 paired  exercises

1) Balance lunges (1 leg on bench behind you 1 leg on floor in front )drop back knee down deep
2) Super set with jump rope

1) Single leg stiff leg while balancing on a 10 inch box and  pulling 1 arm cable row
2) Super set w seated Latt row I like this for movement around my spine

Barbell back squats light weight with good range of motion 3 sets then move to next  exercises.

1) Single leg leg press 10 reps each then finish w both legs 10 more reps
2) Super set w Single  leg extension  same reps as press then Cardio 1 min.  battle ropes

1) Leg curl seated machine
2)super set with abduction machine and then  more 1 min. battle ropes

1)Hold 45 lb plate with both hands shoulder height Plie squats 15R
2)Super set w Hip raises for glutes  w 45 lb plate lying on the ground wight in heels  20R straight up then isolate  each leg alternating squeezing each  glute 20R
Then Cardio interval box jumps or tire jumps 15 R
Stretching and foam roll.

Shari & Balance 2bfit

Listening to your body

Fit Bits, Your Fit Questions Answered

Today I was chatting with a friend Ali and fellow yogi!  She was mentioning how it feels to age gracefully, choose exercises wisely, and listen to how her body feels with certain exercises and activities.  She is a yoga instructor and along with her yoga practice, she does light cardio in the gym.  Ali also told me she use to be a runner. She stopped running for 10 years and tried again just for two short runs.  Immediately after the the runs, she was in pain again. She has a family history of chronic joint pain including a father having two knee replacements and another having a weak hip with pain.  After those first 2 runs after ten years, It took 3 months for her joints to feel good again.  Ali did this by listening to her body. She stopped running completely and added in yoga and strength training. Now she is pain free.

I am often asked the question  what exercises to do to help joints, be pain free, and become stronger.  Here is my response to that question.

If you know your family has history of any problematic body issues, that is a great start for your own body awareness.  Knowing your weaknesses is an important part of your training.  When we try sports and different activities through our lifetime, we find which ones aggravate or which feel good – how they resonate in our bodies.  Our goal begins focusing on strengthening our weaknesses and staying away from the activities or exercises that don’t feel good to our body!  Choosing to stay moving and in our natural life’s movement patterns will continue to stimulate your central nervous system and strengthen your skeletal and muscular systems.  As we age gracefully, movement becomes even more important.  To sum it up, let your body and fitness professionals *wink wink* help guide the way instead of letting your head and ego get into the way.  Do not push yourself through pain, listen to your body whether training solo, in a sport or in a class. Be motivated by others, progress at a steady pace, but don’t get pushed beyond safe.  Watch for the up coming list of exercises I will post next week.

Please tell your friends about me! Refer a friend for a free session or fun class! Follow me and watch for leg and core (and more) exercises on this site. See you in the gym or on the trail.

Healthy Gluten Free Pizza Recipe

Recipes

POLENTA CRUST WITH PESTO, BRUSSELS SPROUTS, AND ROASTED RED PEPPER

This simple-but-hearty polenta crust, adapted from Lynne Rossetto Kasper’s The Italian Country Table, is a cinch using Kasper’s double-boiler technique.  

Polenta

Preparation time: 1 hour 40 minutes plus at least 2 hours to let crust set up (ideally overnight)

Makes one 9-x-13-inch pizza

Crust

  • 1 cup cornmeal
  • 3 cups boiling water
  • ¼ teaspoon salt, or to taste

Toppings

  • 1 cup shelled edamame (if using frozen edamame, thaw first)
  • 1 cup coarsely chopped flat-leaf parsley
  • 3 to 6 cloves garlic
  • 1/2 cup pumpkin seeds
  • 1/2 cup extra-virgin olive oil
  • Salt and freshly ground black pepper to taste
  • 2 cups shredded Brussels sprouts
  • 1 cup sliced roasted bell pepper

Make the crust: Fill a 6-quart pot halfway with water, and bring to a simmer. Place the cornmeal in an 8-quart stainless-steel bowl, and whisk in the 3 cups of boiling water until smooth. Stir in the salt. Seal the bowl with aluminum foil, and set it over the pot of simmering water. Cook for a total of 90 minutes: During the first 20 minutes, stir several times; then stir every 20 to 30 minutes. (Replenish simmering water, if necessary.) Spread polenta into an oiled 9-x-13-inch pan, and refrigerate until chilled (or up to five days). When ready to bake, preheat the oven to 450 degrees F.

Make the pesto topping: Blend the first six ingredients together in a food processor until smooth, and use to top the pizza along with the other ingredients. Bake until toppings are warmed through.

6 Ways to Fight Inflammation Naturally through foods and herbs.

Nutrition, Your Fit Questions Answered

Ginger

Even when we get our eating habits in order, we might still need help managing occasional pain. Many caregivers suggest herbal remedies because they are safer overall and less problematic than NSAIDs, which fight inflammation and pain, but can also mask important warning signs or lead to larger problems, such as leaky gut syndrome, bleeding ulcers, or renal issues, among others. (For more on this, see “This is Your Body on Ibuprofen,” by Kristin Ohlson (Experience Life, June 2014.)

Here are some commonly recommended botanicals, with recommended dosages, from Dan Lukaczer, ND, associate director of medical education at the Institute for Functional Medicine. (Please consult with your healthcare practitioner for an individualized plan.)

Turmeric

This golden spice, ground from the rhizomes of a plant related to ginger, is a staple of Ayurvedic medicine; its active ingredient is curcumin. Turmeric has been cited in more than 2,500 published studies on numerous conditions, including asthma and cancer. In 2009, the Journal of Alternative and Complementary Medicine found that curcumin is about as effective as ibuprofen in reducing the pain of osteoarthritis of the knee. Like many other botanicals, curcumin is not a quick fix and can take up to two months to be effective. In capsule form, take 750 to 1,500 mg daily. Many practitioners also suggest topical creams containing curcumin. (NOTE: I also buy Turmeric in ground form and use it on my vegies and meat every chance I get).

Boswellia

This tree produces a resin that is used in incense and is another staple of Ayurvedic medicine. It is used to treat arthritis, ulcerative colitis, coughs, and asthma. Also known as Indian frankincense. In capsule form, take 300 to 400 mg three times daily.

Ginger

People training for a marathon may want to try this Ayurvedic staple instead of NSAIDs: According to studies, taking ginger can reduce exercise-induced pain by up to 25 percent. Turmeric, boswellia, and ginger are often mixed together into one compound along with black pepper, which is thought to aid absorption. In capsule form, take 500 to 1,000 mg two to three times daily.

Bromelain

An enzyme derived from pineapple, bromelain has long been used to combat indigestion and inflammation. Recent studies indicate that bromelain might be helpful for both workout-related injuries as well as arthritis. In capsule form, take 250 to 750 mg three times daily without food.

Capsaicin

The active compound that gives cayenne peppers their heat, capsaicin is made into a topical cream used to treat both muscle aches and arthritic joint pain. It interferes with something called substance P, which is involved in both inflammation and sending pain signals to the brain. Apply capsaicin cream topically three times daily.

Arnica montana

Topical preparations from this mountain daisy-like plant have been used for centuries to treat bruises, sprains, muscle aches, wound healing, joint pain, and swelling from broken bones. One study found that arnica gel worked as well as ibuprofen in reducing pain in people with arthritis in their hands. New studies suggest that arnica may help with burns and postoperative swelling. Topical preparations shouldn’t be applied to broken skin. Use arnica cream topically three times daily, or take three to four pellets (30x to 30c) three to four times daily.

Thank you for reading and following me!

Shari

 

YouTube video: by Mastin Kipp how he lost 15lbs

Fit Bits, Nutrition, Your Fit Questions Answered

I have been following Mastin for his Daily Love quotes.  This quick video is on how he has been losing weight .  It is very far from his daily posts, however, I found it informative and very close to how I eat as well so I particularly like it.  Consuming whole nutrients from great real and raw foods is quick and easy. He does this on his tour bus while he’s traveling. It’s great because your’e eating whole foods with minimal supplements and with a little preparation, you can implement it while you travel AND at home.  Leave me a comment and tell me what you think!

Simple Energizing Squats with breathing

Exercise, Exercise of the Week, Fit Bits

Simple Energizing Squats.   Include squats in a simple 10 min workout, every day when you’re short for time. I am demonstrating a back squat with a barbell! Your  squat can vary with DB or no weight at all and at your desk. Match your breath with your movement of your squat. Start with an inhale through your nose at standing lower down as you exhale all your breath out at the bottom of your squat ( parallel quads to the floor or lower if  you have no back pain). No weight 20-25 reps, with weight I try to do 12 to 15 reps and 3 to 4 sets depending on what your personal goals are.  Have fun in your work outs!

squats(2) 8-17-14 Squats 9-17-14


Celebrate you and your love for feeling great

10 simple steps to living a longer healthier LIFE!

Fit Bits, Inspiration & Quotes

These are not new ideas just reminders. They are all not so far off in our busy life styles that we can at least work towards this every day! Keep smiling and training hard! See you in the gym!

1. Eat a Mediterranean diet of olive oil, fruits, vegetables, whole grains, and fish.

2. Bulk up on antioxidants, especially from red wine, high-quality tea, and leafy greens.

3. Get at least eight hours of sleep every night.

4. Stay away from processed foods.

5. Cultivate family and a strong sense of community.

6. Go easy on dairy products.

7. Keep an active sex life into old age.

8. Walk, take the stairs, climb hills: move constantly, not just during “workouts.”

9. Find a stress-management strategy, whether it’s through spirituality, meditation, yoga , laughing or lots of naps.

10.  Exercise at least 30 min everyday.

Pull Ups

Exercise, Fit Bits

Today Inspired to pull heavy I started with wide pull ups. They are one of the hardest pulling exercises to do especially for women. This is a multi-joint compound movement that will work almost all the muscles in your back and biceps.  I struggle to get my chest to the bar but I try every time with everything I have in me ( and my grip).  Add this to your work out routine! If you have any questions please ask.

modified pull up pic