It's already mid fall and it's easy to wonder how the year seems to fly by so fast.  I used to feel anxious and depress myself about how fast the years would go by as well as the fact that I was getting older. Each year it bothered me more.  But one day, I stopped.  I realized that worrying about something that was inevitable and was going to happen regardless if I worried about it or not, was only a waste of my time, energy and mostly a waste of my life, including my ability to enjoy it and live to the fullest NOW. 

How often does this happen to you where you find yourself thinking, worrying and stressing about the future, and in the meantime, life and all of its sweetness is passing you by? 

"Life is what happens when we're making plans."
- John Lennon

Before we know it, we look at the years that have passed and wonder why didn't we enjoy and appreciate it while it was here?  As Thich Nhat Hanh, a Vietnamese monk, once said, "We are very good at preparing to live, but not very good at living. We know how to sacrifice 10 years for a diploma and are willing to work hard for a job, a car, or house, but we have difficulty remembering we are alive in the present moment, the only moment there is for us to be alive."   

Life is happening now... are you?

Lisa Brisse & the State of the Heart Staff
For more thoughts, please read lisa's blog at:  www.stateoftheheartfitness.com/blog

Though most people will say that they don't like change, the truth is, we all need change to feel alive and excited about life.  When we do something for too long, whether it be a habit, a job, an exercise routine, or whatever else, it can get stale, and when it's stale, motivation and stimulation go out the door.  Doing the same thing over and over again is the breeding ground to fall into a state of complacency and a rut.  When we find ourselves irritable, unhappy and burned out at our job, for instance, either it's time for a vacation or maybe a whole new career! 

Exercise is the same way.  As we know physical activity and movement is absolutely imperative for good health - physically, mentally, and emotionally.  Exercise not only makes for a strong body, it also clears our head, relieves stress and can lift us out of the "fog" of our daily routine.  However, even with exercise, variety is important for a well-balanced program.  We will see greater results and improvements in our overall fitness when we change up the routine from time to time. 

Though having a regular routine of some form of exercise is great, it's very easy to limit ourselves to just one thing like walking, pilates, or yoga, and never incorporate other forms of exercise.  Yes, walking increases the strength of our heart and improves our endurance along with other benefits, but it doesn't necessarily strengthen our abdominals or our upper body.  Though pilates is excellent for strengthening our core, it isn't necessarily going to improve our heart health.  Though yoga is great for flexibility, strength and mindfulness - unless it's ashtanga or power yoga - it doesn't quite challenge the heart like a good bout of cardio such as a periodic spin class or interval training on a treadmill.

Any type of physical activity will benefit the body, but doing only one form of exercise is like eating just one type of food.  To be healthy overall, a variety of foods - and exercise - is necessary.  To improve cardio-respiratory endurance (heart & lung health), 3-5x/week of aerobic exercise is needed (i.e. brisk walking, jogging, spinning, swimming, etc).  To improve muscular strength & endurance (overall body & core strength):  2-3x/week of weights and pilates (or other forms of resistance training). To improve flexibility:  2-3/week of stretching or yoga. 

Remember, variety is the spice of life, even when it comes to exercise!  Don't go stale!  Keep it fresh...  keep it exciting... keep changing it up!

Working in this field over the years, it is common to hear people say how they know they need to change their eating habits to lose weight or to get off their medications, but when we recommend them seeing a dietitian, a typical answer is, "well, I know what I need to do...  I just need to eat less (or differently)."  Yet, the question that often follows is, if we know what we need to do, why don't we do it?

 Nutrition provides the foundation for good health and along with incorporating healthy behaviors in our lifestyle such as exercise, stress relief, and good sleeping habits, proper eating is a must to get the results we are looking for.  Essentially, we are what we eat and so many health problems - heart disease, stroke, diabetes, obesity and even certain types of cancer - can be linked to a poor diet.  We see a doctor for these problems and get medications for them, but what about getting an expert opinion on our diet as well? A Registered Dietitian not only can help you make the changes you need to lose weight, as well as decrease your medications and potentially avoid disease, but they also are there to keep you accountable to yourself and your health!  The bottom line is, maybe you DO know what you need to do (and then again, maybe you don't), but if you're in the same situation that you'd like to change, then it's time to get some help. 

Healthy by Design is the group of dietitians we work with and they have helped several of our clients learn healthier eating habits and while teaching them how to stick with it, making the wiser choice in a society full of too much food!  

For client, Eileen Powers, she says, "The main thing Stacey has given me is a mind-set.  She has taught me to pay attention to being 'satisfied' vs. being 'full.'  So at a restaurant, I am not thinking just about how hungry I am.  I'm thinking how can I feel satisfied for now?  I value maintaining my energy more than I value feeling full.  Then I take half my meal home, and knowing I can have it whenever I want helps alleviate the urge to go for broke right at the restaurant."

For client, Ray Lowe:"My diet was already fairly healthy, but Stacey helped me find ways to improve, notably how to add healthy snacks to keep my metabolism going in between meals.  This is a real change for me, as I was used to going 6-7 hours between meals.  By eating more often, it is easy for me to eat smaller portions at mealtimes so my overall daily calorie intake is lower.  I've lost weight and trimmed up as a result!"

Healthy by Design helps people:

• To create a personalized eating plan specifically for your needs
• End dieting by relearning hunger and satisfaction cues
• Discover what emotions trigger food cravings and how to manage them
• By offering support, coaching, and accountability

Stacey Whittle, RD, CPT and Dorothy Bernet, MS, RD, CPT are Co-Founders of Healthy By Design Nutrition Specialists in Santa Monica, CA. For more information visit their website at: www.healthybydesignnutrition.com

Heather signed up with State of the Heart Fitness about a year and a half ago during a very difficult time in her life and a long hiatus from the gym. In addition to signing up for the Basic Training on the Beach program, Heather also started personal training with Gigi.  

"State of the Heart and Gigi has provided me with many things," Heather said.  "One of which was I regained confidence in myself.  As I grew physically stronger, I grew mentally and emotionally stronger as well.  I also learned to approach exercise with a different viewpoint... one of balance. I learned to listen to my body and interpret what it was telling me.  State of the Heart has given me the gift of finally truly understanding and listening to that Mind-Body-Connection.  Now as I enter a much more happy time in my life, I see my exercise program taking a new turn."

Following Gigi's suggestion and guidance, Heather took a lesson in paddleboarding with Mike Anderson of Go Outside and Play.  "I planned my session on a special date, knowing this was a symbolic gesture.  We went out on the water at dawn and a magical morning filled with dolphin sightings and a beautiful ocean breeze.  It is a memory I will forever treasure!"  In regards to Mike as an instructor, Heather exclaims, "Mike is an amazing teacher!  He combines knowledge, patience and fun.  There is no better way to start the day.  I look forward to continuing my training with Gigi, more 'going outside & playing' with Mike, trying new and different things, and enjoying being in nature."  

By the way, Heather's newfound exercise love is spinning! She says for her, it's a "moving meditation"! 

Heather is a true joy to work with and we applaud all of her efforts as well as her commitment to herself and her health!  Thank you, Heather, for letting us be a part of your journey of optimal well-being!