From the heat of courtroom battles to the real heat: the 100-degree temperature in a room where Connecticut attorney Sergei Lemberg decided to get fit, avoid becoming "a little fat guy," and find a sanctuary outside the rough-and-tumble world of law.

There, the managing attorney of Lemberg Law practices Bikram yoga and hot high-intensity interval training Pilates, when he's not in court or traveling for his thriving consumer, class action and personal injury practice.

"I got into my 40s and I realized that if I didn't take care of my body, I'd become a little fat guy," the 46-year-old Westport resident said.

And a bonus: Lemberg says it helps make him a better lawyer.

"I feel energized and stronger coming here," he said. "I often get ideas from work. … I'm in a stressful occupation, and in order to be successful, I need to be in good physical and mental shape. This has changed my life."

That attitude has led Lemberg, who heads a staff of 25 including six attorneys, to make stopping at the YogaSol in Norwalk a part of his regular routine for several years. He works out four to five times a week at the site, transitioning from yoga to Pilates.

"I feel strongly that I have to work with my head, both in generating ideas for practicing law, managing the practice and doing the law, so I have to keep it clear and functioning," he said.

Focus

On a recent Friday, Lemberg joined about a dozen people for a grueling Pilates work-out session with instructor Tricia Buffardi.

With Buffardi's constant words of encouragement and a mix of music from different genres blasting from the sound systems, Lemberg went to work. He, along with the rest of the class, did a series of exercises primarily related to the abs and quads.

"It's not aerobics, but there is a similarity to it," Lemberg said. "The reason I like the heat, and it's the same routine in Bikram, is it allows me to turn off my mind from the outside world. My brain only thinks of staying hydrated and doing the 26 postures. There is no room for anything else."

Bikram yoga is composed of 26 different postures and features, among others, breathing exercises, hamstring stretches and a balancing stick. The 90-minute yoga class features more talking from the instructor then the 75-minute option, which offers more music and less talking. Lemberg takes both.

Lemberg, a native of Russia, comes to YogaSol to clear his mind and get his body in shape after sports injuries to both knees.

And it's paying off. His instructor, Buffardi, noticed a difference in him over the last two years.

"I've seen Sergei get more strength," she said. "He always mentions to me how many belt loops he has lost. He is also more conscious of his health and eating habits."

"He knows when to listen to his body," Buffardi added. "Has such a positive attitude. He makes me laugh and is a real ray of sunlight."