| from us to you: |
In my quest to learn, grow and better myself, I recently attended a leadership
training course that I found to be profoundly moving. Encouraged by a
friend who exclaimed it changed his life, my curiosity got the
best of me. Not really knowing what I was getting myself into, but deciding
a little "out of the comfort zone" can be good for the soul, I decided
to keep my mind open and go.
With the philosophy that in order to be the best leader of your business or team, you first have to be the best leader of your own life, many of the exercises during the training focused on looking deep into the heart and finding the passion and enthusiasm for life. While learning about the power and strength of focus, I broke a board with my hand... wow! In one of our "final exams" we each, individually, had to speak, project, and yell passionately, enthusiastically and with energy and conviction about our life... for FIVE minutes! As our trainer pointed out, "this is your life, Ladies & Gentlemen. If you can't generate that passion for 5 minutes, then what does this say about you?"
Oh... that hit the heart. As I had to ask myself, I will challenge you
too... are you living with passion, enthusiasm, and conviction? And if
not, why not? Life is short. Live it, be it and embrace it...
NOW!
Lisa Brisse & the State of the Heart Fitness Staff
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| the
toughest part about getting started is... getting started |
Have you ever noticed the first few minutes of your aerobic exercise feel
the toughest, yet if you continue on, it seems to get easier? Why is that?
What's happening physiologically in your body during the first few minutes
of exercise? Let's find out...
For any type of muscular movement to occur (whether it be moving your
eyeball or going for a walk), energy must be available. In the food we
eat, we consume energy in the form of carbohydrates, fats and proteins,
(note: very rarely does your body use protein for energy, as it needs
this to build and maintain muscle tissue). Though carbs and fats serve
as the main sources of energy in the body, they cannot be utilized until
first being converted to the "useable" form of energy called ATP (adenosine
tri-phosphate). However, your body only has about 10 seconds worth of
ATP energy at any given moment in time, which is only enough to power
a 100 meter sprint!
So what then? If in 10 seconds the body burns all of its useable energy,
what's next? Your body knows it needs to create more ATP, immediately,
and thereby switches to the "glycolytic" process (an an-aerobic process
meaning without the use of oxygen) to produce more ATP, but again, this
process can only be sustained for about 2-3 minutes. If you continue to
exercise beyond this time - a minimum of 20 minutes of aerobic exercise
is recommended to be optimally beneficial - your body knows you're serious
and it's time to kick it into high gear. This is when your body begins
the "aerobic" process... meaning that oxygen is required, available, and
utilized in the process of converting carbs, but mostly fat (depending
on your aerobic capacity) into ATP. Once this has begun, you are in business.
You have officially entered the aerobic/training phase of your exercise
session. With this, your breathing rate increases for greater oxygen consumption,
your heart pumps stronger and faster while your blood vessels dilate to
increase blood & oxygen flow to the working muscles. All of this contributes
to greater ATP energy production hence, like a car, your body goes into
"cruise control." Along with the secretion of endorphins, you begin to
feel more energized throughout your workout and this is called, "being
in the zone" - sustained energy!
Because our body is such an amazing fine-tuned machine, it's very easy
to take it for granted. Remember to smile, take good care and appreciate
what your body does for you every single day!
| from tired to terrific |
Feeling tired throughout your day? Here are some tips to help boost your
energy levels so you can go from tired... to terrific!
Get pumped with protein: Unless you plan to run a marathon, carbo-loading for energy is out. Instead, eat protein to increase mental alertness and energy. Protein contains tyrosine, an amino acid that elevates the brain chemicals dopamine and norepinephrine. It also increases satiety, therefore you're not apt to overdo the breads and sweets that induce rollercoaster highs and lows. Eat an egg or high-protein cereal for breakfast, 10 almonds midmorning, and a cup of low-sugar yogurt in the afternoon. Your stamina should increase.
Meditate for a minute: Time-crunched? Great news: You can reap the benefits of meditation-a hike in alertness and attention-in three-minute mini-breaks. "They're like little tune-ups," says Dr. Judith Orloff, a Los Angeles based psychiatrist and author of "Positive Energy: 10 Extraordinary Prescriptions for Transforming Fatigue, Stress, and Fear". She recommends an a.m. session before you start your day and a noon meditation before that typical 3 o'clock crash hits. Find a quiet place and mentally focus on an image that brings you pleasure: the ocean, a flower, the sun, your cat; continue to keep the image in your mind's eye as you breathe deeply (~10 seconds for each inhale and exhale). With a little practice, Orloff says, you'll become more skilled at maintaining focus and can add more short meditations to your day, whenever you need revitalizing.
Take a tech-free break: Being at the mercy of electronic
devices keeps your body running on adrenaline, but over time, living off
adrenaline wears down the immune system. Cell phones, in particular, put
increased stress on women, research shows. Though both men and women say
their cell phones allow job worries to affect their home lives, only women
experience the "spillover" of home concerns into work. Give yourself
at least an hour a day when you completely unplug from electronic devices.
This will allow you to reconnect and reclaim your energy!
adapted from: Health Magazine
| Do
you need some LIFE FITNESS COACHING? |
No matter where you live (even out of state), you can get coached
by state of the heart fitness without even setting foot in our doors!
What does life fitness coaching include?
• a comprehensive health & lifestyle questionnaire
• exercise prescription for your specific health needs
• weekly phone calls & emails to plan your schedule
• exercise diagrams for your needs & goals
• exercise logs & food diary (if weight loss is a goal)
• guidance, support & action steps to overcome obstacles & challengesIt also includes:
• a heart rate monitor
• state of the heart fitness' "way to wellness" journal
• state of the heart fitness' 20 minute "living in balance" progressive relaxation CD (for stress management)
initial cost
8 week commitment: $485
4 week commitment: $297
special!
20% off when you sign up by may 31st, 2008
call us for more details & sign up today!
310.899.4046
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