While recently spending time in Italy and Greece, I found myself mesmerized and contemplating the hundreds, even thousands of years of human art, history, and architecture. Whether experiencing Michelangelo's "David", standing in the immense shadow of the Roman Coliseum, or embracing the symbolism of the Acropolis in Greece, I pondered the greatness that lies within each of us... the human spirit.

As I take over as sole owner of State of the Heart Fitness, I am inspired by those throughout history that have dared to have a vision and believed in that vision as impossible as it may have seemed at the time. Though easy to doubt one's self or feel overwhelmed by the time and effort required, these relics still stand today as symbolic testimony to the greatness that is there within us all when we allow ourselves to dream, believe, have faith and persevere.

In the spirit of the Greek word, "arête`" which for the Greeks meant to "strive for our human potential; to strive for excellence", I challenge myself and all of us to embrace and cultivate our own potential and excellence, whatever it may be. No matter how great or small, lest we never forget to dream, to believe and to pursue!

Lisa Brisse
& the State of the Heart Fitness Staff

We've all heard the old adage, "no pain, no gain". Yet, this can be a confusing paradox. The truth is, when it comes to exercise and seeing results, yes, you do have to push your body to experience change.

For example, to improve your cardiovascular fitness, you have to elevate your heart rate to a certain intensity for a minimum of 20 minutes. To see more muscular definition, you have to do enough weight and repetitions to experience muscular fatigue and feel the "burn".

"How then", you might ask, "could less possibly be more?"

In a society that emphasizes the act of "doing" to the point that we often overdo, this usually carries over to our mentality with exercise.

There's a common belief that if we aren't pushing ourselves to the max all the time, we aren't getting benefit. Contrary to what we're taught, however, nothing could be further from the truth. Consistent overdoing inevitably causes injuries and burn-out, often resulting in a temporary or even permanent termination of our exercise program.

Therefore, in order to achieve optimal benefits from our exercise, we must find a healthy, harmonious balance with our body. Our energy levels vary from day to day depending on what we've eaten, how much we've slept, how much stress we're under, as well as how much exercise we've been doing. We have high energy days and low energy days. On high energy days, it feels good to push a little more, and that's great. Yet on low energy days, pushing ourselves to the max may NOT be what the body needs at that particular moment. On these days, we must learn to tune in and listen... responding with wisdom to what the body is telling us. Instead of a scheduled run, maybe we just need to go for a leisurely walk. Instead of pushing through the weights, maybe a relaxing stretching session would be much more beneficial to the body... and mind.

Optimal results happen when we tune into our body everyday to listen for what it needs. The whole purpose of exercise is to revitalize and re-energize the body, mind, and spirit. Yet, if this is not your experience, ask yourself, "am I pushing too much when instead, right now my body would benefit more from less?"

You will find yourself happier and exercise to be much more enjoyable and sustainable when you recognize and follow your body's natural guidance. Some days it's time to push, while others less is more. True wisdom is knowing the difference!

Kids are back in school, the weather is cooling off, and apples are in peak season...all signs that it is officially fall.

In honor of this new season, here are five tips for sprucing up your fitness!

1. Seize the moment - Time, or the lack of, is the biggest challenge to sustaining an exercise routine. Most people think that workouts have to last a certain period of time in order to really benefit. NEWS FLASH...it doesn't! Just a half hour of walking around the neighborhood or around your office floor can build stamina and energy. If you have time for an exercise class, do it! You get huge fitness gains in so little time.

2. Enjoy the season- It is the period of lull before the hustle and bustle of the upcoming holidays. Embrace the "cooler" weather by exercising outside. Bike, hike, run/walk on the beach, play golf or tennis, or explore a new park with trails. You're not only doing your body a favor, but your mind will benefit as well.

3. Get back into the gym - It takes 30 days to form a habit. By supplementing outside activities with increasing the frequency to the gym, you'll be on your way in no time. Not to mention you'll get diversity in your routine and you'll be set to go for the winter months.

4. Eat seasonal foods - No, this does not give you permission to binge on Halloween candy. But good try! ? It's more along the lines of "an apple a day keeps the doctor away". Fall is apple season and apples are a great source of vitamins and antioxidants, perfect for warding off colds and lowering cholesterol. Remember that we should all be eating 4-5 servings of fruits and vegetables a day. Are you?

5. Make it social - Social =fun. Find a friend with a similar or better (for those who need a challenge) fitness level and invite them to join you. Not only does the other person serve as motivation, but exercising together prevents boredom (the #1 killer of an exercise routine)! Do each other a favor and get fit together this fall!

As you know, massages are an amazing way to promote relaxation and reduce stress. Still not convinced you should get one?

Read on...

Firstly, a massage is technique that involves rubbing the tissues of the body, mainly the muscles. There are 80 different types of massage, ranging from very gentle (Swedish) to active and intense (Deep tissue and Thai). Massage therapists usually apply pressure with their hands, but can also use their elbows, forearms, and even feet! You can also use self-massage to relax after work or to energize in the mornings. You can easily massage your feet, hands, or neck while doing something else like watching tv.

All types of massage are helpful in reducing tension and muscle pain, improving blood flow, relieving pressure on nerves, and restoring normal joint movement. It also moves lymph fluid which improves the immune system, improves the digestive system, lowers blood pressure, breaks down scar tissue, and decreases muscle spasms. Who can argue with these benefits? Do yourself a favor and get a massage today!

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