November marks the beginning of the holiday season and though the holidays are meant to be a time of joy, we also know all too well that it can be a time of great stress.  There is a way to lessen the stress and increase the joy and that is learning to say "no."

So often we are taught - especially women, in particular  - that if we are invited to a party or a friend wants us to do something , we feel we have to do it... even if we don't really have the time, or simply don't feel up to it.  Unfortunately, when we go against ourselves and do something we're not really willing to do, we end up feeling resentful and drained.  This not only contributes to stress on a mental and emotional level, but it also hinders our physical well-being as well. 

Remember that saying "no" to others is saying "yes" to yourself, and there is absolutely no reason to feel guilty when you make choices that ultimately honor and nurture your body, mind, and spirit.  At State of the Heart Fitness, we use the analogy of the oxygen mask in an airplane.  In order to be of any benefit to others, you first have to put the oxygen mask on yourself because if you don't, you're not giving others - or the world - your "best self."

With the holiday season coming up, keep in mind... it's okay to say "no".  You'll not only feel better about yourself, but life overall!

Lisa Brisse & State of the Heart Fitness
For more thoughts from Lisa, check out her blog at www.stateoftheheartfitness.com/blog

Can stress hurt your heart? More evidence is showing that the answer is - yes! "There are studies to show that stress is comparable to other risk factors that we traditionally think of as major, like hypertension, poor diet, and lack of exercise," says Kathi Heffner, Ph.D., assistant professor of psychiatry at the Rochester Center for Mind-Body Research at the University of Rochester Medical Center in New York.  So here are some ways to be good to your heart:

1. Focus on Relaxation-"Stress-reduction techniques and exercises such as yoga, meditation, and tai chi have been shown to lower stress hormones and bolster immune function," says Heffner.  In one study, people who practiced yoga regularly experienced a decrease in some of their body's inflammatory responses. Inflammation is emerging as a key culprit in heart disease, among many other chronic conditions.

2. Connect with Friends-Spending too much time on your own can affect not only your mental health but your heart health as well. This holds true whether or not you've been actually diagnosed with heart disease. Studies found women, in particular, were more prone to angina, a heart-disease-related chest pain, and other problems if they had little social support when recovering from a heart attack.

3. Forget Perfect-We all know that the type A personality -- the one constantly striving for perfection--seems more prone to heart disease. But what it really boils down to, says Heffner, is hostility. "Hostility has been shown to be the key ingredient in what used to be termed the type A personality," she says. "Hostility is behavior that's fueled by anger toward other people." Research suggests that hostility may be a better predictor of heart disease than things like high blood pressure and being overweight.

4. Don't Hold Grudges-Nursing a grudge isn't going to help in the heart-health department. Research suggests that people experience more psychological stress and higher heart rates when they hold grudges than when they grant forgiveness.

5. Lighten Up!- Laughter can burn up to 20 percent more calories than keeping that poker face, according to a 2005 study, which monitored adults while they watched film clips. And burning more calories means a better chance of staying slim, which is one of the best ways to protect your heart for the long-term. Mirth also increased heart rate and, in a 2010 study in the American Journal of Cardiology, was shown to improve vascular function. So laugh a little or, better yet, a lot.

Source:http://www.huffingtonpost.com

We can all get stuck in a food rut, but doing so may mean missing out on certain essential vitamins and minerals, and consequently, missing out on a variety of ways to live longer and better. Every once in a while, explore the world beyond your typical pantry and refrigerator. Here are five foods you may want to add to your menu!

Kiwi Fruit-  Kiwis are a nutritional powerhouse as they provide 100 percent of our daily recommended amount of   vitamin C (that's more than an orange). The great  thing is you can eat the peel too (just rub away some  of the fuzz). Studies show that regular consumption of kiwi fruit can help promote heart and eye health.

Kimchi-A staple in Korean cuisine, Kimchi is made by fermenting cabbage or other vegetables, and can be used as a side dish or mixed with other foods as a main dish. Fermented foods can offer a variety of gastro-intestinal benefits through their formation of pro-biotics (healthy bacteria) in the gastro-intestinal tract. Kimchi's superstar bacteria, Lactobacillus, has been found to help reduce gas, indigestion and bloating -- it may even reduce the number of yeast infections and aid in weight loss.

Rosemary- Using herbs in your foods not only helps to reduce your overall sodium consumption, but it may have    other health benefits, as well.  A 2008 study in the Journal of Food Science found that adding rosemary to meat prior to it being cooked may lower the total amount of Heterocyclic Amine's, or HCAs, in the final product. HCAs may occur when muscle meat (such as pork and beef) is exposed to high heat and an open flame -- they have been linked in animal studies to several forms of cancer. This reaction that occurred in the study was linked to the high antioxidant levels of the rosemary. In addition to rosemary, other high antioxidant herbs include oregano, thyme and dill.

Elderberry- Elderberry aids in the possible prevention of coronary heart disease and cancer due to its high amount of anthocyanin antioxidants. Research found that compounds of the elderberry may contribute to benefits in neural and cognitive brain functions and eye health, and may also protect genomic DNA integrity. This yummy berry is a great alternative to some of your more common household juice options; it tastes great and, most importantly, will help you in your quest for optimum health!

Curcumin- Curcumin is the active ingredient in the spice turmeric, and is responsible for its bright yellow color. A staple in South Asia and the Middle East, curcumin has been linked in clinical studies to possibly helping with everything from deceasing arthritis pain to reducing the risk for Alzheimer's disease to even reducing tumor growth. If you have turmeric or curry powder in your pantry, then you've got curcumin just waiting to be added to soups, lentils and even eggs.

Source: http://www.huffingtonpost.com/

What is Heart Coaching? by Lisa Brisse

It's just that... getting to the Heart of our stuff... to the stuff that's keeping us from living fully alive and well! What is the stuff that is literally "weighing" us down and why?

What does it mean to live from the heart? It means feeling an effortless and abundant flow of energy that makes us feel alert, alive and inspired in our daily lives! It makes us feel excited to get up every morning to greet the day with curiosity and optimism. It feels freeing and liberates us. It awakens us from our normal "everyday slumber". We become empowered and intoxicated on life. We see life as poetry... like this amazing interconnected tapestry, where every thread has meaning and purpose. WE have meaning and purpose. We feel we belong. We feel connected not just to ourselves, but to everyone and to all of life. We feel that we are an intimate part of the whole. We feel full and fulfilled!

When we live from our hearts, we feel guided by a deeper force that's much bigger than us. We experience synchronicities in our lives that serve as signposts and affirmations that we are on our true path. We live authentically in our hearts. We break out of our shells and become who we were born to be. We feel playful and joyful. We not only acknowledge our talents and dreams, we LIVE them. Most people are afraid of death - I believe - because they haven't truly lived. But if you ask anyone who lives their lives to the fullest and from their hearts, rarely are they afraid of death. Why? Because they are full of life's spirit! They know they are doing what they are called to do! Life is here for us to experience whatever it is we desire. But too often we squelch those desires because our logical mind and beliefs get in the way. This is the root cause of depression and a spiritual death. I knew at a very young age, that if I didn't follow my heart (no matter how scary and illogical it seemed) that I would die a spiritual death, and THAT seemed more scary than facing the creative unknown. Hence, when I was 20, I packed up my car and headed to CA, not knowing a soul, but my heart knew this is where I needed to be. I was stepping fully into the unknown... I leapt off the cliff trusting I'd fly... and I didn't just fly, I soared. Life became this magical and mystical carpet ride that has only gotten better and better and better. So because of what it's done for me, it's my absolute passion and desire to help others not only find their heart, but LIVE from their heart... moment to moment... if they want to truly feel alive in this life. It's the ONLY way.

On the flip side... when we live from our heart, we also must let go of the "known" and oftentimes the perceived "security" and "comfort" of the known. We often sacrifice our souls and spirits by choosing to live in the perceived security of living in the "known". So, living from the heart is not for the faint of heart. We have to be willing to surrender in every moment to a higher guidance and order in our lives. We have to be ready give up our ideas of how our lives need to be. We have to be willing to look at the pain that will come up when we shed light on the dark places that we've kept hidden away. Living from our heart requires full exposure... of ourselves... living transparently... living in our Truth... but here's the KEY: the Truth is what sets our souls FREE once and for all. So yes, living from the heart is a risk... but the reward is SO worth it! There is nothing in the outside world that can match the joy and ecstasy and exhilaration from living from our heart. It's simply who we are meant to be.

Are you ready for the ride?

The Heart Coaching Program:
Overall LIFE BALANCE:
Body-Mind-Spirit Wellness; Living to your FULL Potential!

This in-depth life coaching program explores the passions of the heart to provide YOU a deeper sense of purpose as well as the greatest fulfillment, health, happiness & well-being. We help you to live an inspired life of your dreams because it's what YOU deserve!

Includes:
An initial 60 minute Intro Consultation - which includes a comprehensive health questionnaire & discussion of one's health, fitness and overall life goals, as well as your life's successes.
45 minute weekly phone or skype calls to discuss your personal life values, dreams, goals as well as previous successes. We will look into the messages, thoughts and beliefs that may be holding you back, brainstorming new ways of being and incorporating daily tools that will keep you moving forward to the life you truly desire.

Designed for: the person who is looking for more balance in their life as a whole & who would like coaching & accountability on in various aspects of one's well-being (ie. health, exercise, career, family/friends, spirituality, financial,recreation time, etc) - Body-Mind-Spirit Life Balance!

Time Commitment: 8-12 weeks
Cost: 8 week program: $1070
12 week program: $1410

HOLIDAY SPECIAL: 10% OFF THRU THE END OF THE YEAR!
E-MAIL OR CALL US for a FREE 30 MINUTE INTRO SESSION!

State of the Heart Fitness
THANKS those who donated to the
2011 Los Angeles AIDS WALK!

We would like to thank all of those who donated and helped our State of the Heart Fitness team raise (and surpass) our goal of $1500!   We would like to recognize and acknowledge the following people:

Linda Avdul ~ Lisa Bishop-Smith ~ Judi Brisse ~ Jenifer Gaffaney
Cathy Johnson ~ Tracy Marks ~ Eileen Powers ~ Kristi Privette
Christina Privette ~ Diane Reilly ~ Dave Rosenbaum           
Mike & Susan Shillinger ~ Gigi Sutila ~ Margery Tabankin
Tama Taub ~ Stacey Whittle  ~ Helen Zeilberger

Your donation is appreciated!  Thank you!

Come Walk OFF those Extra Calories
at our
DAY AFTER THANKSGIVING HIKE

Los Liones Trail
Friday, November 25th
11 am - 1 pm
Meets: 1st parking lot on right of Los Liones road
Suggested Donation: $10

Bring water & a friend!
MUST RSVP!  E-mail or Call 310.899.4046 to SIGN UP!

Can't Afford Personal Training?
Get a Group of 3 or more Friends &
SAVE MONEY & HAVE FUN!!
ON THE MOVE
Group Training

Get your friends together & let's move!
In the gym or on the beach...you choose!
Sign Up your Group for a 4, 6, or 8 week program
(meets 2x/week) this month & get
10% off!

HOLIDAY SPECIAL OF THE MONTH
Get a
COMPLIMENTARY 30 min MASSAGE
When you buy a
Personal Training Package of 12
or more in the Month of November!

Come Join Us for an EXPERIENCE OF A LIFETIME in 2012!
State of the Heart Fitness is heading back to hike the Inca Trail to Machu Picchu in Peru!
We want YOU to join us!

E-mail us if you're interested!
STAY TUNED NEXT MONTH FOR MORE DETAILS!

Call 310.899.4046 or E-mail
to sign up for any of our activities!

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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 © 2011  - State of the Heart Fitness