From Our Heart to Yours: |
"If we always use someone else's measuring stick, we will never measure up."
Having worked in the fitness field for over 16 years, often I've heard people say to me, "Oh, I wish I had your body," or "How do I get arms like yours?," or whatever it might be. I say this not to bring attention to myself, but rather to address the danger of comparing ourselves to others.
Certainly there is nothing wrong with striving for a strong, healthy body as it is the key to living our best life. But what I always want people to recognize is to be gentle with themselves and see how their bodies are doing the best they can, given the circumstances of our everyday lives. Of course I - a fitness professional - should be fit... this is what I do for a living; I'm exercising in some way, shape, or form nearly every day. But for the average person who works a full-time job and/or has a family to attend to, they may not have the same luxury. My point here is to do the best you can. Make time - however little it may be - that works for you, everyday. Be consistent, but then be gentle with yourself, especially your body. Your body responds to every thought you have, positive or negative. As easy as it is to compare yourself to others, don't.
Be yourself, because that's who you do best!
Lisa Brisse & the State of the Heart Staff
For more thoughts, please read lisa's blog at: www.stateoftheheartfitness.com/blog
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exercise benefits & guidelines to meet your goals |
A lot of times people feel like they're exercising but not getting the results or changes in their body that they'd like to see. This can be frustrating. Of course there are MANY factors that contribute to changes in body composition, weight loss, and just overall fitness.
Our eating habits are a big factor and serve as about 70-80% of the equation, no matter how much exercise you are doing! But aside from that, maximizing the benefits of your exercise requires proper knowledge of what each type of exercise does for you along with what is recommended for the goals you desire.
Note: The best way to ensure your program is specific and effective for you is to have a fitness evaluation by an exercise physiologist to truly assess what will work best for you.
But in the meantime, here are some general benefits and guidelines of the 3 types of exercise imperative for overall health and fitness:
Cardio-Respiratory Endurance (otherwise known as "cardio"):
Definition: Exercise that is rhythmic and sustained at a minimum heart rate intensity for at least 20 minutes.
Types: Walking, jogging, cycling, swimming, stair climbing, etc
Benefits:
- Increases metabolism and fat burning efficiency
- Lowers blood pressure & resting heart rate
- Increases "good" cholesterol (HDL's)
- Relieves stress
Recommendations: 3-7 days/week for 20-60 minutes
Strength (Resistance) Training
Definition: Exercise done to increase one's strength, balance & coordination.
Equipment used: Free weights, weight machines, bands, exercise balls, your own body weight (pilates & yoga)
Recommendations: 2-3x/week; mod resistance 1-3 sets, 12-20 reps
Benefits:
- Increases strength, metabolism & bone density
- Improves balance, posture, coordination & body awareness
Flexibility Training (Stretching)
Definition: Exercise to increase the body's joints to move through their full range of motion
Types: Stretching, yoga, Thai massage, etc.
Recommendations: At least 10 minutes everyday!
| Linda Avdul: featured client of the month |
Gigi & Linda at Danielle
& Steve’s wedding
June 20, 2009
When Linda and her husband, Don, came to State of the Heart Fitness back in February, they just had made a major life change by leaving their home in Ohio and headed west to California. Though easy to have stayed in Ohio for the rest of their lives, they thought, "What the heck? Why not retire in California?" (Their 3 sons were already living in LA). Once they settled in to their new life, they decided to invest wisely in their health so they could live their lives to the fullest! Here is Linda's story - in her own words:
I started my exercise program in February along with my husband Don. Our motivation came from our 4 children - Derek, Jay, Steve and our daughter-in-law Danielle Greene (the new Mrs. Avdul). Having recently moved to LA from the heartland of central Ohio (home of the tuna casserole, meat-and-potatoes, sausage gravy kind of Sunday supper) we were quickly 'encouraged' by our children to adopt a healthier California lifestyle, beginning with diet and exercise. Additional inspiration was that neither Don nor I wanted to look pale, plump, and pudgy at the June wedding of Danielle and Steve. Thus, my first motivation was vanity. Happily, I reached my weight loss and toning goals. But a funny thing happened on the way to the wedding, so to speak. I started to actually ENJOY the treadmill and work-outs, I whined and complained less to Sergeant Gigi, and I just plain felt better in every way. My new goals have no deadline date. Just "keep up the good work" (positive self-talk), take on new challenges (walked in the Santa Monica 5K and did not come in last - next to last, seriously, beating a new mother pushing a stroller with her 3 week old baby) and eat healthy (need a little more effort in this area). I am honestly proud of my achievements, but I am absolutely certain I would not have accomplished any of it without Gigi and Lisa and their spirit of acceptance, encouragement and determination. I am grateful for their expertise, but also for their friendship.
Oh, and I still make a great mac and cheese casserole.
We, at State of the Heart Fitness are so proud of Linda and Don. It's not always easy to make such big changes, but they're doing it and they're committed, not just for today, but every day for the rest of their lives!
Keep up the great work, Linda!
Ok, so here's my time to brag about someone very special to me - it's my younger cousin, Dan. Ever since Dan was a little boy, he loved to move. Actually, he was a daredevil at a very young age. When I was 17, he was 2 and already at that age, he loved adventure. Everytime he would come over to our house, he always wanted to ride the horses.
Dan & Lisa, september 2008
Wow! There's a window into an athlete's mind and the power of mental focus.
Two years ago, Dan went pro, and ever since has had the opportunity to not only travel the world, but also compete with the some of the top snowboarders in the world, including the U.S. Olympic star, Shawn White. Not only is Dan my cousin, but he's also one of the friendliest people you'll find. He's always smiling and his passion and enthusiasm for life is infectious. In honor of Dan living from his heart and living his dream, I wanted to acknowledge his spirit and to share an article recently that featured him for ESPN.
Way to go, Dan! Keep your dream alive!
http://espn.go.com
Summer Activities and Programs are HERE... |
full moon hikes!
On Tuesday, July 7th, State of the Heart Fitness took a great group of folks out for our first summer full moon hike on the Los Liones Trail. Once again, nothing could be more perfect than being active in the outdoors on a beautiful summer evening with wonderful people.
Our crew from the last full moon hike on July 7th
We started around 7:45 pm with the sun still up but by the time we reached our vista at the top, the sun had settled in exchange for the bright orange full moon rising over the city of Angels. We were treated to an amazing vista of the Santa Monica Bay next to the city lights under the moonlight. We took about 20 minutes to just enjoy the quiet of the night - listening to the crickets - and then did a 10 minute meditation to remind ourselves of the gift of being fully present in the moment. We hiked back down in the light of the moon along with the help of our flashlights as it most definitely was a great time had by all!
Just in case you missed this one, but are tempted to join us on our next one, it's coming up fast on Thursday, August 6th!
We'd love to have
you there!
Last summer session! Take advantage of the beautiful mornings on the beach...join us for
basic training on the beach
T & Th, 7- 8 am
july 28th - august 27th
$225; $25 drop in
come try a class for free!
august only
sunset stretch
wednesday evenings in august
meets at 6:45 pm on the beach side of the loews
cost: donation
mark your calendars for our next
full moon hike
los liones trail
thursday, august 6th
meets at 7:30 pm
cost: donation
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State of the Heart Fitness, P.O. Box 7013 Santa Monica, CA 90406
T: (310) 842-5657 info@stateoftheheartfitness.com www.stateoftheheartfitness.com
copyright © 2007 - State of the Heart Fitness
