Summer is in full swing by August as it's a time to be outdoors, enjoying the weather, usually with lots of activity and movement.  All one has to do is take a glimpse of the Santa Monica Beach during this time to see people from all over the world on the move - walking, biking, swimming, boogie boarding, surfing, tossing a football or frisbee, or even attempting to climb the rope or swing on the gymnastic rings.  Action, energy, movement and life are happening!   

I think back to my childhood growing up in the countryside on a lake in Minnesota.  While always with my friends, cousins and animals, never was there a dull moment and never was there anything but play.  We never wanted to come inside. 

Lisa Brisse & State of the Heart Fitness

To see a video of some of the fun we had in our Beach Training program... click here.

For more thoughts from Lisa, check out her blog at: www.stateoftheheartfitness.com/blog

In summer, most people want to take advantage of the weather and be out in nature.  Often exercisers want to get out of the gym and be outside instead.  Why not?  It rejuvenates the body, mind, and spirit!  Nothing compares to jogging along a beautiful lake or the ocean, hiking through the forest, or biking the mountain trails.  But the key to enjoying these activities is to keep one's self well hydrated.

More often than not, people in general, do not get enough water, much less when they're exercising, and even less when they're exercising in the heat. The body is approximately 70% water.  Water is needed for all of our cells, tissues, and systems to work efficiently and optimally.  Water to the body is like oil to a car engine.  It keeps everything lubricated and running smoothly.  Without oil, it can ruin the engine.  The same is true with our bodies.  Without enough water, especially in the heat, and especially when exercising, our bodies will overheat and in worst case scenarios, will shut down via heat exhaustion or heat stroke and death can result!  

To stay well hydrated, we need at least 64 oz of water a day (8 eight oz glasses of water - this can be less if you're eating large amounts of foods that contain lots of water like fruits and veggies).  When exercising, we need more, and when exercising in the heat, even more!  When we lose body water through perspiration, our blood volume drops, causing the heart to work much harder and pump faster just to supply the brain and working muscles with the oxygen and nutrients they need.  In addition, the body also has to direct the blood to the skin to be cooled, hence, less blood, oxygen and nutrients flow to the working muscles.  Just a 2% loss in body water through perspiration, can cause the workload during exercise to feel 25% harder!  Therefore, it's important to drink plenty of water before, during, and after exercise.  A good test to determine whether you hydrated yourself enough during exercise is to weigh yourself just before your exercise session and then right after.  Your weight should be the same.  If not, hydrate more.  Another good test to see whether you're drinking enough overall is to check the color of your urine.  Think lemonade, not apple juice! 

Though easy to forget about drinking water, especially since we're not usually thirsty until already dehydrated, notice what happens in nature during a drought - plants die, the ground hardens and cracks, rivers and lakes dry up, and food becomes more scarce.

This is the perfect metaphor for what happens in our bodies. Remember to drink!  It is the elixir for optimal health, joy, and life itself!

In March of this year, 8 courageous souls signed up for a once-in-a-lifetime adventure - a trip with State of the Heart Fitness to trek the Inca Trail to Machu Picchu - and on August 4th, they depart...  

Liz DeAngelis, Cathy Johnson, Stu Bryan, Laila Richard, Lisa Bishop-Smith, Allen Brisse (my dad), Monique Waters, and Mike Egerman have spent the last 4-5 months training and preparing for this experience...  a body, mind, spirit sojourn into the Andes to experience the mystical city of the Incas.  Through a training program of 4-5 days of cardio/week (with specific training on hills, stair climbing, and hikes with their backpacks), along with working on upper body and core strength, the Peru Crew is ready to go.  They've gotten all of their gear - hiking boots, backpacks, walking poles, thermal underwear, camelbacks to carry their water, etc - as well as their recommended shots and prescriptions (pills to help prevent altitude sickness) to prepare them for the 4 day trek.  All of their hard work, dedication and commitment to this "higher goal" is now about to become a reality, and boy, is everyone excited!    

When asked what they were looking forward to with this trip, here were a couple of responses:

Laila Richard -
Everything:  lightness, laughter, stepping into the unknown (many steps from what I hear), the connectedness in going with a fabulous group yet the solitude in getting away from daily life in the "internet age."  Initially, hiking to Machu Picchu sounded like something fun to do with great people, but once I started to open to the spiritual aspect of Machu Picchu and all it represents, the trip became about something more; not even something specific, rather, to open to the experience in a way I cannot even anticipate, to allow the possibility for something greater than I can imagine. Ultimately, I hope to re-find the joy within simplicity, the absolute presence within timelessness, and, of course, super quad-buster legs from all those steps!

Liz DeAngelis-
I knew it was time for me to go... I wanted it to be with the right people as opposed to going alone on a tour group where I did not know anyone ... so when Lisa announced that they were doing a second trip, I was ready.   I liked the fact that you had acknowledged the spiritual side of the land and the people; this was also a drawing factor to me.  I have enjoyed the training and the camaraderie of our group.  I love having a goal to train for and I also like to challenge myself outdoors, so having 4 days on the trail really appealed to me - to be without electronic stimuli and only having our wits and senses to get us through ... I love this stuff... I am going with an open heart and have no expectations other than being where we are planned to be.  What I will experience will be a mystery to me until I am there. I hope that I have the strength in my body as I grow older to travel to many more places and play til the end...

Note:  One of the activities that the group will be doing in addition to hiking the Inca Trail is visiting an orphanage outside of Cusco called Casa De Milagros.  All of us will be bringing used clothes and supplies for the children, as we spend the afternoon with them on Saturday, August 7th.  Please check out the website and view the video of the founder, Mama Kia.  It is a beautiful video that will tug on your heartstrings.  All of us are very much looking forward to just being in the presence of the children.  It will be a heart-opening experience in itself.  Click here to view the website:  http://www.chandlersky.org/

On Tuesday, July 13th, Lisa did a tele-seminar for Heidi Kern's Women's Empowerment series.  Please check out Lisa's seminar at:  http://www.heidiparrkerner.com/teleclass_recordings.htm

On Wednesday, July 21st, Lisa did a webinar on Stress, Eating & Exercise for Wellsphere.  To view the webinar, please click here:  http://www.justin.tv/healthcentral/b/267120144
(Note:  you may have to obtain an access code). 

NOTE:  Lisa is available to speak your group on various health & fitness topics.  To learn more, click here:  http://www.stateoftheheartfitness.com/lectures.htm

-Water is the single most important nutrient for your body. You lose about two quarts of water every day through perspiration, urination and exhalation. Drink water!

-Many people rely on energy drinks and medications to keep them awake longer. When you cheat your body of the sleep it needs, your risk for stroke, diabetes, weight gain, heart attack and pre-mature aging increases.

-One cup of strawberries has more vitamin C than an orange. They are also an excellent source of fiber, which helps your body maintain normal blood sugar levels.

-The body is made up of approximately 70% water. When our bodies do not move, the water in them becomes stagnant, creating a breeding ground for disease. As you move your body with exercise, you stir the water, refreshing your body, renewing your energy and regaining strength.

-To keep toxins moving through the colon the average adult needs to eat 25-30 grams of fiber daily. Whole fresh fruits and vegetables are excellent sources of fiber.

-Basal metabolic rate decreases by approximately 5% for every decade of life after 20. A sedentary life causes a significant loss of muscle mass with age.

-The liver is the most important organ for detoxifying the body. Broccoli, cabbage, brussel sprouts, kale and cauliflower increase the capacity of the liver to detoxify harmful toxins from your body.

-Dairy products can cause inflammation. If you have frequent sinus infections, ear infections, or sore throats eliminate all dairy products from your diet for 4-12 weeks, notice if you feel better.