Fitness for Body, Mind and Spirit

GreenNote Life

Fitness for the body, mind & spirit

Hello GreenNote Fitness community,

I often get asked many questions on anything from what exercise to do, how to reduce inflammation, how to start a meditation practice, to what lab tests to do and much more.


There are many century-old sages and gurus, philosophers and leaders who have all dealt with the same questions we are asking ourselves today. How can I better handle stress and make thoughtful decisions? How can I lead better? How can I be a better spouse or parent?


So, I decided to put together this page organized by subject within the Body, Mind, & Spirit framework to support you on your journey. There is so much more I will be adding but this should be enough to get you started. Go at your own pace. Try on for size what works for you. Enjoy!


To your journey, 

Lisa Schaffer

Fitness for the Body

From Our Reflections Blog

Magnesium…how important is it?

Burn fat while wearing a cold vest
What you should know about cholesterol
Benefits of dry brushing…you will want to do it
Compression gear…what have you done for me lately?
Cortisol…importance of balance
Kombucha…what is it?…should I use it?
Know thy vegetables…and greens
Is coconut water good for you?
Have food cravings?
Benefits of activated charcoal
Benefits of Turmeric and curcumin

Recommended Books

The Hormone Cure: Reclaim Balance, Sleep, and Sex Drive; Lose Weight; Feel Focused, Vital and Energized Naturally with Gottfried Protocol by Sara Gottfried, MD

This book is a must read for all women and men with women in their lives.  Dr. Gottfried gives many examples of real women and what they are experiencing from their hormonal imbalance.  She includes questionnaires and provides concrete examples for natural remedies.  That’s what I like most is she addresses the problems and doesn’t try to mask it with temporary solutions.  Very informative and helpful.

Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Glen Cordoza and Kelly Starrett

My clients often ask me for book recommendations and this one always makes the list. To quote the author, Kelly Starrett, every human being should be able to perform basic maintenance on themselves. This book has fantastic pictures that show exactly how to stretch, foam roll, and use bands for all of the different muscle groups. No matter age, gender, or athletic ability, everyone should be incorporating this into their weekly routine.

Starting Strength - Basic Barbell Training by Mark Rippetoe

Proper form is a necessity for training. Technique is equally important. Mark has meticulously written the does and don’ts for barbell training.  There are pictures and illustrations that help with the points he is making. Great for those just starting barbell training and for those who have been doing it for years.  You will learn something new.


Cholesterol Clarity: What the HDL is Wrong With My Numbers? by Eric C. Westman, M.D. and Jimmy Moore

When clients ask about cholesterol, this is the book I recommend. It provides the history of how these numbers first came into existence of being deemed important to monitor.  More interestingly it provides science behind what may be more important to actually look at then our cholesterol numbers. It has quotes from many doctors and the approach they take with their clients’ health. Everyone and especially your doctors should read this book.

Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success by Shawn Stevenson

More and more people are sharing with me the trouble they have with sleeping.  This is a bigger issue than people first realize.  We need quality sleep every night.  This is especially important as we age and our hormones shift.  This book does an excellent job of explaining why we need sleep and how to get it.  There are many tips in here that go beyond mainstream ideas.  Even if you don’t think you need this information right now, it’s a wealth of knowledge to ensure that you continue to obtain quality sleep. 

Fitness for the Mind

From Our Reflections Blog


A way through

Know your why

Keep going…don’t quit

Can meditation change your life?

Living a healthy and happy life…?

If you do one thing in 2015…do this

My SEALFIT Basic Training experience

Breath deep…nasal breathing benefits

Recommended Books

Mindset - The New Psychology of Success - How We Can Learn to Fulfill Our Potential by Carol S. Dweck, Ph.D.

Dweck’s research reflects two ways of thinking; growth mindset and fixed mindset. Essentially we can achieve success, reach our goals through hard work and thinking without limits. In other words, it’s more than our abilities and talent that can propel us to greatness.  You don’t have to be born a genius to learn.  Anyone can.  She sites many examples. This books would be valuable to anyone, but especially for parents, teachers, and coaches. Give it a read. It has made me look at learning and achieving goals in a much different manner. I wish had this book in school.

Unbeatable Mind - Forge Resiliency and Mental Toughness to Succeed at an Elite Level by Mark Divine

This book found me. I was searching for it without knowing that it existed.  The author is a former commander of the Navy SEALs.  He is the real deal. Intelligent, a physical specimen, and has the mental toughness and calmness that could make a feather float slower. I’ve had the good fortune to attend one of his training camps and retreats that was one of the best experiences of my life. Yes, a bold statement. Like I said, this book found me.  It explains that we all have different areas of our lives, ‘mountains’, that we must consistently work on to improve ourselves so that we may serve others.  At the heart of this book is that we are capable of far more than we think we are - we’ve been kept in the dark from this knowledge. This book sheds light on our path to accomplishment.

The Obstacle is the Way - The Timeless Art of Turning Trials not Triumph
by Ryan Holiday

Wanting to improve oneself, being faced with challenges or obstacles, is nothing new. Humans have been doing so for centuries. This book points out with fantastic examples from the Stoics that the obstacles themselves which stand in our way of success is precisely the way. Basically, it shows how to take our adversities and make them our advantages. Holiday includes many quotes of these philosophers, including Marcus Aurelius, “The impediment to action advances action.  What stands in the way becomes the way.” Good stuff. For me, this way of thinking, the words of these philosophers really cleanses the mind. It removes the gunk and nourishes it with richness of words.

Recommended Podcasts

Tara Brach with Tara Brach

Tara has been meditating for years. Through her podcast she brings insight and awareness into emotional healing and spiritual awakening.

Unbeatable Mind Podcast with Mark Divine

Former Navy SEAL Commander Mark Divine shares wisdom in developing your Mental, Physical, Emotional, Intuitive, and Kokoro Spirit.  He interviews numerous guests that share their experiences and paths they’ve taken.

Fitness for the Spirit

From Our Reflections Blog


Living with gratitude

Walk with gratitude

Can meditation change your life?

What wolf are you feeding?

Find your sign…

Qigong?…hint, it’s not a food…

Recommended Books

One Spirit Medicine - Ancient Ways to Ultimate Wellness by Alberto Villoldo, PH.D.

Having come close to death from illness, Villoldo healed himself back to health by detoxing the brain and gut with superfoods. He demonstrates through science how to do this and in so cleansing and nourishing the body, we can be more connected to our spirit.

The Sacred Tree - Reflections on Native American Spirituality by Phil Lane, Jr., Judie Bopp, Michael Bopp, Lee Brown, and elders

By being connected to the earth, one can connect with one’s spirit. The wisdom of Indigenous elders and spiritual leaders from many tribes is shared in this book. It sheds light on how to live.  Even more important now as human’s let the distractions of a technologically advanced world take control over us. This book brings us back to the fundamentals of being a human being.

Man’s Search for Meaning by Viktor Frankl
This is a most powerful book that deeply impacted my thoughts on how to live the life you’ve been given. Having endured four years in concentration camps, Viktor gets to the core of what it means to be human and that there is grace in our suffering. Everyone on the planet should read this book.

Recommended Podcasts

The RobCast with Rob Bell

This is a weekly podcast hosted by Rob Bell. I thoroughly enjoy this podcast to learn interestingly historical contexts of scripture, how to be present and giving to those around us, and just the overall joy and wonder there is in the universe. Regardless if you are religious or not, there is much to be gained from listening to this podcast.

On Being with Krista Tippett - TheBig Questions of Meaning

Krista interviews a polathera of individuals and discusses the meaning of life in various degrees. It explores questions like how do we want to live. It is a very in-depth and insightful podcast.

The Health Bridege with Pedram Shojai

I’ve followed Pedram for awhile and have heard him speak at conferences. He is a Taoist Priest and Qi Gong Master in the modern world. This podcast covers a lot on human health and living.