My heart has been aching for quite some time in regards to what is happening in the Gulf of Mexico these days.  I have been reading and watching as little as possible just because I feel I could explode in sadness about it all.

Ever since I was a teenager, my heart and concern was always for the planet, Mother Earth.  She gives us life with the air we breathe, the water we drink, the food we eat, as well as the majestic landscapes and seascapes that take our breath away.  Yet, sadly, we continue to take her for granted, using her resources for all she is worth, while seemingly not able to recognize the long term consequences of our collective actions; it reminds me of the children's story, The Giving Tree. 

The Earth, really, is just an extension of ourselves. Just like what's happening on the planet now, we often use and abuse our body for many years, until it finally says, "no" either via disease or another physical ailment.  It is in this moment we have the opportunity - the gift - to look deep within to awaken to where we are out of balance and where we have not been listening.  If we don't bring ourselves back into alignment, the unfortunate result is inevitable. 

Lisa Brisse & State of the Heart Fitness

To find out how "gently" you walk upon the earth, click here:  http://ecoguru.panda.org/#/calculator/help

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

Recently I ruptured my calf muscle playing tennis. Recognizing that I was low in minerals, but also having been out of structural alignment for awhile now - my whole left side (neck, hamstring, and calf) - had been unusually tight, so honestly I wasn't surprised that something had to give... and it just happened to be my calf. But where did this misalignment all start? For a long while, I had my computer at a slight angle on my desk so that my body was always compensating. I noticed chronic tightness and pain in the left side of my neck. I made some adjustments so that I could sit more upright and balanced, but my out-of-balanced way of sitting eventually led its way to my lower leg. Interesting how it's all connected.

Anytime we do a continuous repetitive movement, especially when out of alignment, problems are inevitable. Look at a car when the wheels are out of alignment, it creates excessive wear and tear on the tires. Our bodies operate with the same mechanics. How do you sit at your desk? Do you sit with proper posture? Or are you setting yourself up for repetitive strain injuries and other crippling disorders such as neck issues, eye strain, carpel tunnel syndrome, and even a ruptured calf muscle?!

Here are some tips for proper ergonomics when sitting at your computer desk:

• Make sure your feet rest solidly and comfortably on the floor.
• Have sufficient space for your knees.  Do not have boxes under your desk or sit with your legs crossed. Get up, walk, and stretch often.
• Your chair should be tilted forward slightly so it is not digging into the back of your legs. You can use a wedged cushion on the back of your chair to align your pelvis properly.
• Distribute your weight evenly.  Find a chair that supports the natural curvature of your spine... and not one that allows you to slump!   Better yet, you can use an exercise ball as your chair!  It forces your core muscles to stay active!
• Hold your head directly over your shoulders.  If your head is in front of your shoulders, it causes your neck muscles to tense.  Avoid holding the phone between your ear & shoulder.
• Adjust your chair height so your shoulders are your relaxed, your elbows hang loosely and your wrists are straight.
• To prevent eye strain, set your monitor arm's length away making sure that it is at eye level.  Take frequent breaks.
• Breathe deeply & do the stretches shown below in this newsletter!

Remember, any behavior, action, or way of thinking has it's long term effects and consequences. Check in with what repetitive actions or thoughts may be detrimentally affecting your health and well-being. Mindful awareness helps to keep ourselves in balance and feeling good!

For more information on office and home ergonomics,
check out this link: http://www.ameinfo.com/16860.html

If you're sitting at your computer desk for several hours a day, here are some stretches to do at least 2 or 3 times throughout your day to keep your body as "open," balanced and injury free as possible.
 

Chest & Shoulder Stretch - While standing (preferred) tall or seated, interlace your fingers behind your back, opening up the chest and shoulders.  Take some long, slow deep breaths into the lungs as you feel your rib cage expand.  Feel the stretch across the chest, through the shoulders and down through the arms.  Breathe & hold for 30 seconds 2 times a day.

Wrist & Forearm Stretch - Prevent Carpal Tunnel Syndrome! With the palm of one hand facing up, gently press the hand toward your body with the other hand feeling the stretch in the wrist and forearm.  Breathe and hold the stretch for 30 seconds on each arm 2 times a day. 

Spine & Hamstring Stretch - Standing with your feet hip- width apart and knees slightly bent, slowly lower your arms and upper body toward the floor until feeling a good stretch through your spine and the back of your legs.  Breathe and hold the stretch for 30 seconds, 2 times a day. NOTE:  this can also be done while seated in a chair.   

Note:  Here's another variation to
get more of a stretch through the
neck and shoulder. 

State of the Heart Fitness is excited to announce that they have been selected as one of the "featured trainers" for Santa Monica's Annenberg Beach House!

The Beach House, now in its second year, has opened their beautiful new fitness center for the summer as of June 19th. The gym has quite the view looking right out onto the pool and beach. For more information about the Annenberg Beach House and all of its offerings, click here: http://beachhouse.smgov.net/visit-us/

--Positive thinking has been found to boost the body's immune system to enable us to fight off infection.

--To curb your hunger before and between meals, snack on low calorie, high water content vegetables, such as greens, carrots, tomatoes and cucumbers.

--Dark chocolate is very high in antioxidants. To ensure you receive the most benefit from dark chocolate, purchase bars that are low in sugar, contain at least 60% cocoa, organic ingredients and no dairy products.

--In a recent study at the University of Utah, it was discovered that nasty arguments between couples increased the risk of clogged arteries. Women's hearts were affected negatively by hostile comments and men's hearts were affected by domineering, controlling words.

--Medical evidence suggests that for optimum health and function, the average adult should get 7-9 hours of sleep daily. Chronic sleep deprivation can lead to weight gain, diabetes, heart disease, stroke and memory loss.

--To create a positive outlook and lower stress levels, forgive yourself and others who may have wronged you. Grudges do not benefit anyone.

--Did you know Kale is not just for garnish? Kale provides a rich supply of nutrients as well as zeaxanthin and lutein, which may reduce the risk of age related macular degeneration as well as cataracts.