LIFE BALANCE: Putting YOU at the Heart & Health of Your Life!
In following our mission this week in continuing to put a little more focus on our heart this week , we are really excited about this guest blogger and new partner for Vision Fitness and Wellness:
LISA BRISSE – Owner & Founder, State of the Heart Fitness
Exercise Physiologist, Heart Coach, Inspirational Life Speaker, Writer
I don’t know about you but I hate the times in my life when I feel like I’m on a hamster wheel, running here and there and everywhere in my desperate attempt to “catch up” on all I have to “do”. Yet, no matter how much I do, there’s always more to do! Ugh! Do you ever feel that this is how you’re living your life… always? It’s no wonder why we feel exhausted, chronically fatigued, stressed, overweight and out of balance! And maybe questioning – like Peggy Lee once sang – “Is that all there is?” to life?
Nope! That’s NOT all there is! Yay! I am happy to say that over the years, I feel like I have learned a few things in helping to keep myself and my life in balance. Not to say, I don’t still have those hamster wheel moments here and there, but it’s fewer and further between.
When we think of our lives being in balance, we sometimes can’t even imagine what that looks like or how it feels. Yet, if balance and equilibrium is what the body strives for and experiences – if allowed to be in it’s natural state – why don’t we experience it more as well as optimal health to go along with it? I think we all know the answer to that. Because WE get in our way!
I love the quote, “Balance is that place where no effort is required.” – Rajpur
Yes… or as I like to say, “where effort feels effortless.”
Imagine living your life feeling deeply happy, at peace, with energy and inspiration… and of course, with good health! That’s what happens when we learn to live our lives in BALANCE. And it is absolutely achievable in every moment of our every day.
This coming Monday, February 18th, I am doing an inspiring talk at the Loews Santa Monica Beach Hotel from 6-7 pm called, “LIFE BALANCE: Putting YOU at the Heart & Health of Your Life.”
It is open to everyone so I hope you can make it.
For information on how to RSVP, here it is:
LIFE BALANCE:
Putting You at the Heart & Health of Your Life
Monday, February 18th
6-7pm
Room 631, Loews Hotel
Cost: $12
Complimentary to Loews members & Hotel Guests!
MUST RSVP by calling 310.899.4046 or E-mail at Info@stateoftheheartfitness.com
Hope to see you all there! NOTE: I will be do a video recording of my talk so if you’re not able to attend, let me know if you’re interested in accessing the talk via video at a later date.
Life is too short to not live it in balance! Let’s learn the simple steps to making that happen… together!
Cheers!
Lisa
Heart Health Myths BUSTED!
Valentine’s Day provides the perfect reminder to put a little more focus on our heart – you know, work up a sweat, get your pulse racing… via fitness and exercise, of course (wink, wink!). Don’t let this holiday overshadow another very important red-themed movement happening – Go RED for Women! Guys – this applies to you because I know you have a wife, mother, friend or loved one in your life of the female persuasion. We tend to forget about heart disease with the focus on breast, lung, and ovarian cancers in the media. Heart disease kills more women than these combined, but the sad fact is that very few women see themselves at risk for heart disease.
As a personal trainer and wellness coach, it is my mission to help you live a long and healthy life, squeezing as much as you can from each moment! Below are a few myths we’re going to bust about women and heart disease.
Myth #1
Heart attacks only happen to old people. I’m too young…
Heart trouble can start as early as childhood. The positive news: you have some control over your risk, since more than 80 percent of all heart disease in women is avoidable. In fact, taking protective measures in your 20s, 30s, or 40s can help lower your odds of developing heart problems by as much as 60 percent. Start at any age and don’t let the “I’ll do it later” mentality win out when it comes to taking control of your health.
Myth #2
I can change my habits… later.
Believe it or not, heart trouble can start surprisingly early. Several studies have found that a large number of young people have early buildup of cholesterol in their arteries. Researchers recommend making healthy lifestyle choices, such as not smoking, drinking within moderate limits, exercising daily, and eating a healthy diet. The earlier you start to alter your habits, the easier it will be to maintain a healthy heart throughout your life.
Myth #3
The numbers only apply to guys.
Make an appointment with your doctor for a complete physical with lab work in your twenties to get your baseline numbers. “The important thing at this time is becoming aware of your personal risks,” says Sharonne N. Hayes, MD, director of the Women’s Heart Clinic at the Mayo Clinic. If you have any risk factors, talk to your doctor about ways to lower them through diet and exercise. The important numbers to know include blood pressure, your BMI, cholesterol, triglycerides and your fasting blood sugar.
Myth #4
I don’t need to worry about family history because I workout.
A first-degree female relative (a mother or a sister) who has a heart attack at age 65 or younger increases your risk of heart disease. The same holds true if a male relative has suffered a heart attack at age 55 or younger, she says. Don’t panic if you have a strong family history of heart disease. Lifestyle changes – diet, exercise and reducing your stress level – can significantly lower your risk.
Myth #5
Heart-healthy foods are hard to find (and a pain to cook!).
Nix the Friday night pizza fest and slide in a few more veggies; ditch sugar-laden cereals for oatmeal or other whole grains, which add fiber, helping to shuttle cholesterol out of your bloodstream. Other heart-friendly foods include blueberries, kale, strawberries, spinach, brussels sprouts, plums, broccoli, beets, oranges, and red grapes. All contain high levels of antioxidants, which help prevent hardening of the arteries. Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseed, protect against inflammation, another heart disease risk factor.
What else can you do?
For starters, if you’re smoking, kick that habit.
If you’re exercising, keep it up.
Need to start exercising? Here’s a little motivation:
You can make exercise a habit at any decade. A study in the New England Journal of Medicine reports that both walking and vigorous exercise can reduce cardiovascular events such as heart attack and stroke in women, regardless of their age, BMI, or race. Aim for 30 minutes of moderate-intensity exercise on most, if not all, days. If you don’t have time for 30 minutes straight, break it up: Take a 15-minute walk at lunch and then another one after dinner. There’s also an advantage to finding time for intervals throughout the work day.
And if all else fails on your own, you can always hire a personal trainer or wellness coach!
Santa Monica Personal Trainer – The 4-Minute Miracle Workout!
I get this question every time I introduce this type of training to a client or group fitness class. My short and sweet answer is, “It’s a form of interval training,” I bite my tongue to keep it simple but, would love to explain how it so much more! So, here I go…
“Tabata” is the name of a particular type of workout program that provides similar health benefits to that of cardio workouts, but Tabata has a bit more spice and fun…just the way we like our exercise! Instead of hours upon hours or exercise, one Tabata can be completed in 4 minutes. Tabata falls under the category of high intensity training or high intensity interval training. However, it can be catered to any level! The routine can include a variety of exercises.However, you achieve better results when choosing an exercise that works the entire body or all major muscle groups. Tabata interval training is an intense alternative to long cardiovascular sessions, and using equipment while exercising is optional.
How did Tabata come about?
Tabata was founded by a Japanese scientist named Izumi Tabata and his fellow colleagues at aDepartment of Physiology in Japan. Izumi and his fellow scientists decided to conduct a study to compare moderate intensity training with high intensity training.
He conducted the tests on 2 groups of athletes. Group One used the moderate intensity interval training while Group Two used high intensity interval training similar to Tabata.
What were the results of the tests?
In both groups measurements in both the aerobic and anerobic capacities were measured. Anerobic capacity is the ability to expend energy without using excessive oxygen, which build stamina and prevents muscle fatigue.
Group 1 had a significant increase in the aerobic system (cardiovascular system). However, the anaerobic system (muscles) gained little or no results at all.
Group 2 showed much improvement in all their athletes. Their aerobic systems increased much more than that of Group One, and their anaerobic systems increased by 28%.
Conclusion? Not only did high intensity interval training have more of an impact on the aerobic systems; it had an impact on the anaerobic systems as well.
Why I love Tabata!!
If I was to give you instructions to start running at your best effort, ” give it your all”, “ready, set go!” What do you think this experience would be like for you? Think about your outlook, effort level and enjoyment? What if I told you instead that all I wanted you to do is run your hardest but, for only 20 seconds? Now, what do you think this experience would be like for you? If I was to guess and, also based on others feedback, it would be a better experience and workout. Then if I told you to run your best and give no time limit and/or even for a prolonged period of time. 20 seconds is a SMART goal! It’s Specific effort.You can Measure it by the time.Its Actionbound and Realistic in that Task. You can do almost anything for 20 seconds with certainty.
Finding exercise you love and keeps you coming back is my goal for you! Here is a sample workout for Tabata. Want more more workout ideas, join the Vision Club to get monthly workouts, playlists and cardio routines. 
To sample a Tabata training session or join a group class contact me today!
“You know, sometimes all you need is 20 seconds of insane courage, just literally 20 seconds of embarrassing bravery, and I promise you something great will come of it.” -Benjamin Mee
LIFE BALANCE: Putting YOU at the Heart & Health of Your Life!
In following our mission this week in continuing to put a little more focus on our heart this week , we are really excited about this guest blogger and new partner for Vision Fitness and Wellness:
LISA BRISSE – Owner & Founder, State of the Heart Fitness
Exercise Physiologist, Heart Coach, Inspirational Life Speaker, Writer
I don’t know about you but I hate the times in my life when I feel like I’m on a hamster wheel, running here and there and everywhere in my desperate attempt to “catch up” on all I have to “do”. Yet, no matter how much I do, there’s always more to do! Ugh! Do you ever feel that this is how you’re living your life… always? It’s no wonder why we feel exhausted, chronically fatigued, stressed, overweight and out of balance! And maybe questioning – like Peggy Lee once sang – “Is that all there is?” to life?
Nope! That’s NOT all there is! Yay! I am happy to say that over the years, I feel like I have learned a few things in helping to keep myself and my life in balance. Not to say, I don’t still have those hamster wheel moments here and there, but it’s fewer and further between.
When we think of our lives being in balance, we sometimes can’t even imagine what that looks like or how it feels. Yet, if balance and equilibrium is what the body strives for and experiences – if allowed to be in it’s natural state – why don’t we experience it more as well as optimal health to go along with it? I think we all know the answer to that. Because WE get in our way!
I love the quote, “Balance is that place where no effort is required.” – Rajpur
Yes… or as I like to say, “where effort feels effortless.”
Imagine living your life feeling deeply happy, at peace, with energy and inspiration… and of course, with good health! That’s what happens when we learn to live our lives in BALANCE. And it is absolutely achievable in every moment of our every day.
This coming Monday, February 18th, I am doing an inspiring talk at the Loews Santa Monica Beach Hotel from 6-7 pm called, “LIFE BALANCE: Putting YOU at the Heart & Health of Your Life.”
It is open to everyone so I hope you can make it.
For information on how to RSVP, here it is:
LIFE BALANCE:
Putting You at the Heart & Health of Your Life
Monday, February 18th
6-7pm
Room 631, Loews Hotel
Cost: $12
Complimentary to Loews members & Hotel Guests!
MUST RSVP by calling 310.899.4046 or E-mail at Info@stateoftheheartfitness.com
Hope to see you all there! NOTE: I will be do a video recording of my talk so if you’re not able to attend, let me know if you’re interested in accessing the talk via video at a later date.
Life is too short to not live it in balance! Let’s learn the simple steps to making that happen… together!
Cheers!
Lisa
Heart Health Myths BUSTED!
Valentine’s Day provides the perfect reminder to put a little more focus on our heart – you know, work up a sweat, get your pulse racing… via fitness and exercise, of course (wink, wink!). Don’t let this holiday overshadow another very important red-themed movement happening – Go RED for Women! Guys – this applies to you because I know you have a wife, mother, friend or loved one in your life of the female persuasion. We tend to forget about heart disease with the focus on breast, lung, and ovarian cancers in the media. Heart disease kills more women than these combined, but the sad fact is that very few women see themselves at risk for heart disease.
As a personal trainer and wellness coach, it is my mission to help you live a long and healthy life, squeezing as much as you can from each moment! Below are a few myths we’re going to bust about women and heart disease.
Myth #1
Heart attacks only happen to old people. I’m too young…
Heart trouble can start as early as childhood. The positive news: you have some control over your risk, since more than 80 percent of all heart disease in women is avoidable. In fact, taking protective measures in your 20s, 30s, or 40s can help lower your odds of developing heart problems by as much as 60 percent. Start at any age and don’t let the “I’ll do it later” mentality win out when it comes to taking control of your health.
Myth #2
I can change my habits… later.
Believe it or not, heart trouble can start surprisingly early. Several studies have found that a large number of young people have early buildup of cholesterol in their arteries. Researchers recommend making healthy lifestyle choices, such as not smoking, drinking within moderate limits, exercising daily, and eating a healthy diet. The earlier you start to alter your habits, the easier it will be to maintain a healthy heart throughout your life.
Myth #3
The numbers only apply to guys.
Make an appointment with your doctor for a complete physical with lab work in your twenties to get your baseline numbers. “The important thing at this time is becoming aware of your personal risks,” says Sharonne N. Hayes, MD, director of the Women’s Heart Clinic at the Mayo Clinic. If you have any risk factors, talk to your doctor about ways to lower them through diet and exercise. The important numbers to know include blood pressure, your BMI, cholesterol, triglycerides and your fasting blood sugar.
Myth #4
I don’t need to worry about family history because I workout.
A first-degree female relative (a mother or a sister) who has a heart attack at age 65 or younger increases your risk of heart disease. The same holds true if a male relative has suffered a heart attack at age 55 or younger, she says. Don’t panic if you have a strong family history of heart disease. Lifestyle changes – diet, exercise and reducing your stress level – can significantly lower your risk.
Myth #5
Heart-healthy foods are hard to find (and a pain to cook!).
Nix the Friday night pizza fest and slide in a few more veggies; ditch sugar-laden cereals for oatmeal or other whole grains, which add fiber, helping to shuttle cholesterol out of your bloodstream. Other heart-friendly foods include blueberries, kale, strawberries, spinach, brussels sprouts, plums, broccoli, beets, oranges, and red grapes. All contain high levels of antioxidants, which help prevent hardening of the arteries. Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseed, protect against inflammation, another heart disease risk factor.
What else can you do?
For starters, if you’re smoking, kick that habit.
If you’re exercising, keep it up.
Need to start exercising? Here’s a little motivation:
You can make exercise a habit at any decade. A study in the New England Journal of Medicine reports that both walking and vigorous exercise can reduce cardiovascular events such as heart attack and stroke in women, regardless of their age, BMI, or race. Aim for 30 minutes of moderate-intensity exercise on most, if not all, days. If you don’t have time for 30 minutes straight, break it up: Take a 15-minute walk at lunch and then another one after dinner. There’s also an advantage to finding time for intervals throughout the work day.
And if all else fails on your own, you can always hire a personal trainer or wellness coach!
Santa Monica Personal Trainer – The 4-Minute Miracle Workout!
I get this question every time I introduce this type of training to a client or group fitness class. My short and sweet answer is, “It’s a form of interval training,” I bite my tongue to keep it simple but, would love to explain how it so much more! So, here I go…
“Tabata” is the name of a particular type of workout program that provides similar health benefits to that of cardio workouts, but Tabata has a bit more spice and fun…just the way we like our exercise! Instead of hours upon hours or exercise, one Tabata can be completed in 4 minutes. Tabata falls under the category of high intensity training or high intensity interval training. However, it can be catered to any level! The routine can include a variety of exercises.However, you achieve better results when choosing an exercise that works the entire body or all major muscle groups. Tabata interval training is an intense alternative to long cardiovascular sessions, and using equipment while exercising is optional.
How did Tabata come about?
Tabata was founded by a Japanese scientist named Izumi Tabata and his fellow colleagues at aDepartment of Physiology in Japan. Izumi and his fellow scientists decided to conduct a study to compare moderate intensity training with high intensity training.
He conducted the tests on 2 groups of athletes. Group One used the moderate intensity interval training while Group Two used high intensity interval training similar to Tabata.
What were the results of the tests?
In both groups measurements in both the aerobic and anerobic capacities were measured. Anerobic capacity is the ability to expend energy without using excessive oxygen, which build stamina and prevents muscle fatigue.
Group 1 had a significant increase in the aerobic system (cardiovascular system). However, the anaerobic system (muscles) gained little or no results at all.
Group 2 showed much improvement in all their athletes. Their aerobic systems increased much more than that of Group One, and their anaerobic systems increased by 28%.
Conclusion? Not only did high intensity interval training have more of an impact on the aerobic systems; it had an impact on the anaerobic systems as well.
Why I love Tabata!!
If I was to give you instructions to start running at your best effort, ” give it your all”, “ready, set go!” What do you think this experience would be like for you? Think about your outlook, effort level and enjoyment? What if I told you instead that all I wanted you to do is run your hardest but, for only 20 seconds? Now, what do you think this experience would be like for you? If I was to guess and, also based on others feedback, it would be a better experience and workout. Then if I told you to run your best and give no time limit and/or even for a prolonged period of time. 20 seconds is a SMART goal! It’s Specific effort.You can Measure it by the time.Its Actionbound and Realistic in that Task. You can do almost anything for 20 seconds with certainty.
Finding exercise you love and keeps you coming back is my goal for you! Here is a sample workout for Tabata. Want more more workout ideas, join the Vision Club to get monthly workouts, playlists and cardio routines.
To sample a Tabata training session or join a group class contact me today!
“You know, sometimes all you need is 20 seconds of insane courage, just literally 20 seconds of embarrassing bravery, and I promise you something great will come of it.” -Benjamin Mee
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