YOGA CRUNCHES

Lie on your back and bring your knees to your chest. Rest your hands over your head on the floor behind you raise your leg with your feet flexed toward the ceiling. Use your ab muscles to slowly guide your legs downward. Stop when you feel your back arching. Hug Your leg to your chest again. Repeat. Build up to 10 or 20 in a row.

Lesa”s Tips for Looking great

” If you take care of yourself, you’ll feel empowered.”

* Her a trick for soft skin: Coconut oil. It’s a good body moisturizer because it’s antimicrobial and antifungal.”

* Once a week i do a hydrating Greek yogurt face mask.

” Honey is hydrating and packs lots of antioxidants, while the yogurt will wake up dull dry skin and give a glow”

2 tsp organic Greek yogurt

2 tsp organic honey

1 tsp sweet almond oil

Combine all ingredients into a paste. Apply a generous to face and leave on for 10 minutes, then since with warm water.

Look and feel younger!!!

7 Rules to Good Eating Habits

1~ You get about 1500 to 1600 calories a day

2~ Eat often- every 3 to 4 hours

3~ Down at least 80 grams of protein a day

4~ Eat 25 grams of fiber per day

5~ Cut out sugar

6~ Eat Whole Grains only

7~ Drinking~ Moderation

Coconut Water/Green/Protein Breakfast Drink~

1/2 liter  Zico coconut water,  100 calories, 720 mg potassium, 5 essential electrolytes, gluten free

1 cup crushed ice

4 cups Fresh Kale leaf’s,  60 calories

4 cup Fresh Spinach, 60 calories

2 Tablespoons Fresh Lemon juice, 0 calories

1/4 teaspoon cinnamon

1 or 2 shakes of red cayennne pepper to taste ” Good for your metabolism”

Valencia Orange “Sweet Leaf Stevia Drops to taste”

2 inches Ginger, 5 ~ 7 calories, organic minced ginger ” the ginger people” mother market, great for your digestion system.  {check out my lemon ginger dressing }

1~ 2 oz of Bragg’s apple cider vinegar {AVC} Good for digestion

1 or 2 scoops ” Vegan Sport Protein” 90 calories in one scoop and 8 grams protein and 14 Sugars, 180 calories in 2 scoops and 16 grams protein,28 sugars. It Brown Rice Sweetened and Stevia extract.

Throw it all in the blender, on puree for 1 to 3 min or sooooo, I like  mine more icy then foamy~

Total calories ~310

You can add 2 more scoops of protein &  share this with  a friend or  with your loved one ~  add’s  180 calories ~ the healthy choice Breakfast ~  just put it in your  big gulp cup and out the door in 5 min, fueled for the morning with all your yummy greens and protein~

Let me know what you think ~

~ Like it ~ love it~ or ~  Got to have it ~ Enjoy ~

 

Top Ten mistakes people make in the gym~

10.  Consuming energy bars and sports drinks during moderate workouts

9.  Jerking while lifting weights

8.  Not exercising intensely enough

7.  Leaning heavily on the stairstepper

6.  Not drinking enough water

5.  Exercising too intensely

4.  Not cooling down after any type of workout

3.  Not warming  up prior to aerobic activity

2.  Lifting too much weight

1.  NOT STRETCHING ENOUGH …….

Healthy snake on the Go ~

Healthy alternative to potato chips…

Roasted Seaweed Snacks.

Two flavors, Regular and Wasabi.

Power packed with Vitamin C.

Only 30 calories { Trader Joe’s }

I love to roll turkey or chicken in mine.

Enjoy!

Cancer fighting Detox Salad~

DETOX SALAD

This is a wonderful recipe to use the food processor to prepare:

Grade all of the below:

1 Apple~  2 carrots~ 2 celery stakes~ 1 medium beet~ Zest of one lemon~ juice of one lemon. Mix all together with the lemon juice.  Great Healthy Snack, I love to triple  the recipe , keeps for a couple days ….. Yummy  Enjoy !!!

APPLE~ Contains malic and tartaric acids which inhibit the growth of ferments and disease-producing bacteria in the digestive tract. Contains pectin which removes cholesterol, toxic metals such as lead and mercury and residues of radiation. Cleansing for the liver and beneficial for the gallbladder.

CARROT~ Improves  liver function and stimulates the elimination of wastes. It also eliminates putrefactive bacteria in the intestines that cause poor assimilation.

CELERY~ Calms an aggravated liver, improves digestion, purifies the blood, and clears digestive fermentation. Combining celery with lemon has been used in the past as a remedy for colds and headaches.

BEETS~ Purifies the blood, aids the liver, moistens the intestines and helps stop constipation.

LEMON~ Destroys putrefactive bacteria in both the intestines and mouth, encourages bile in the liver and cleanses  the blood.

This recipe come from the Cancer fighting kitchen cook book.

 

Personal Fitness Training

[custom_frame_left shadow=”on”]
personal fitness training newport beach
[/custom_frame_left]
A Successful Fitness Program is often the first step toward physical fitness.

The benefit of having a personal trainer design your program is that the program will be all encompassing, safe and very sucessful.

Lesa Devol Training offers both In-Home or Studio Weight Training and we design training programs specific to individual clients needs.

The benefits of a professionally designed program include:

  • Correcting Muscle Imbalances And Conditioning The Body
  • Focusing On Certain Body Parts i.e. Chest And Arms, the Stomach And Thighs, Abs And Shoulders
  • Burning Fat While Saving Muscle Mass For A “Beach Body”
  • Increasing Raw Strength
  • Improving Overall Athletic Conditioning
  • Correcting Muscle Imbalances That Have Developed Over The Years
  • Adding Overall Muscle Mass And Strength
  • Adding Strength And Muscle Size
  • Improving Muscle Tone And Muscle Shape
  • Building Maximum Strength And Flexibility
  • Improving Sport Specific Power And Strength

Stretch Therapy

[custom_frame_left shadow=”on”]
Stretch therapy
[/custom_frame_left]

Human movement is more enjoyable when the body is flexible and capable of performing without restriction. Flexibility gained by stretching plays a very important role in performance enhancement, injury prevention, rehabilitation and wellness. Athletic performance and numerous scientific studies have converged and established flexibility as the prime determinant among top athletes. Sports superstars and newborns share one thing in common~optimal flexibility.

One on One Stretch Therapy Sessions

Flexibility means the ability to successfully move your body in and out of multiple  directions of movements. This means joints, muscles, tendons, , and connective tissues giving you body the able to move freely.

During this  One Hour session, you will lay comfortably on a mat, taking your body through a series of assisted stretches.  With this relaxing pain free approach, optimal flexibility is achieved through  the entire body.

Benefits of Stretch Therapy

[custom_list style=”list-2″]

  • Increases relaxation and decreases stress
  • Increases energy and blood circulation
  • Improves postural alignment
  • Faster recovery from workouts, training and injuries
  • Obtains at least 50 percent improvement over traditional stretching
  • Complements and enhances physical therapy soft tissue management & movement conditioning

[/custom_list]

Fitness Training for Seniors

[custom_frame_left shadow=”on”]
Seniors fitness training
[/custom_frame_left]

While physical fitness is important for people of all ages, seniors can especially benefit from regular exercise. Many seniors do not get regular activity for a variety of reasons. Common excuses include: not knowing where to begin or what to do; thinking of exercise as boring or a chore; believing he or she is too weak or frail to exercise; fear of injury; lack of motivation.

Senior fitness does so much more than just provide physical benefits. Physical activity can increase mental agility, create interest and allow a person to feel involved and connected with others. The physical benefits to regular exercise for seniors can improve physical aliments such as discomfort from arthritis, osteoporosis and joint pain, all while improving flexibility. Weight~bearing exercise will also help increase bone density which can help to combat osteopenia and osteoporosis. In addition to improving your current health and fitness, exercise can help keep other medical conditions at bay. The risk for developing heart disease, high blood pressure, diabetes, obesity, certain types of cancer, and Alzheimer’s disease and Dementia are all lowered with regular physical activity.