As the weather gets warmer or your workouts in the studio get sweatier, hydration is about more than just drinking water. Electrolytes like sodium, potassium, magnesium, and calcium help regulate muscle function, nerve signals, and fluid balance. While sports drinks are an option and may be helpful during intense or long activity, many foods are excellent natural sources of electrolytes and can support hydration just as effectively.

Incorporating a variety of the following foods into your meals can help you stay hydrated, support muscle recovery, and maintain energy during warmer months or intense training sessions:

• Potassium: Avocados, sweet potatoes, spinach, and bananas.
• Sodium: Look for salty foods that contain other health benefits, such as a mineral-rich Celtic or Himalayan salt, broth-based soups, cheese, and pickled or brined vegetables.
• Magnesium: Nuts, seeds, leafy greens, and whole grains.
• Calcium: Dairy milk, yogurt, and cruciferous vegetables

For shorter workouts, water is usually enough. But for longer sessions, intense training, or hot conditions, adding an electrolyte drink can help replace what you will lose and keep your body performing at its best. REMEMBER: You cannot effectively replace the fluid in your body during a workout – be sure to get adequate hydration about 4 hours prior to activity or as soon as possible.

When choosing a sports drink, it’s important to consider the average electrolyte composition of the sweat your body will lose:

• 800–1000 mg/L Sodium – the most crucial electrolyte lost in sweat that helps your body retain and absorb fluids
• 200 mg/L Potassium – supports muscle function and nerve signaling
• 10–30 mg/L Magnesium – helps muscles relax and may reduce cramping
• 10–40 mg/L Calcium – plays a role in muscle contraction and nerve communication

When choosing an electrolyte drink, consider the ratio of sodium to potassium, since sodium is the primary electrolyte lost in sweat. For most workouts, a drink with roughly a 3:1 sodium-to-potassium ratio can support effective hydration, along with a 6-8% carbohydrate concentration for better fluid absorption.

Hydration is one of the simplest ways to support your performance. As workouts heat up, make it a habit to drink water consistently, eat hydration-supporting foods, and add electrolytes when your training demands it. A well-hydrated body moves better, recovers faster, and helps you show up stronger for every workout!

• 2 cups cooked chicken, shredded or diced
• 1 cup diced vegetables
• 1 cup plain Greek yogurt
• 1 Tbsp olive oil
• 1 Tbsp lemon juice
• 1 Tbsp apple cider vinegar
• 1 Tbsp brown mustard
• 1 tsp paprika
• 1 tsp garlic powder
• Salt & pepper to taste

Instructions:

1. In a large bowl, combine all ingredients and mix well.
2. Chill in the fridge before serving if ingredients aren’t already cold.
3. Serve as a sandwich or wrap, in lettuce boats, with chips (try: Late July Multigrain Sea Salt Tortilla Chips), or enjoy on its own!

Tips & Variations:

• Save time by using rotisserie chicken or prepping chicken breasts in the Instant Pot.
• For a quick veggie option, microwave or sauté frozen stir-fry mixes—recommended: Kirkland Signature Stir Fry Mix from Costco.
• Fresh veggie ideas: chopped spinach, celery, cucumbers, red onions, tomatoes, or fresh herbs like dill or parsley
• Give your salad a touch of sweetness with diced apples or grapes
• Add a kick with diced pickled jalapeños, chili crisp, or a dash of hot sauce!

Jeff, Steve, and their baby brother, Aaron

Steve and Jeff were raised in Henderson, NV, where a shared love of the outdoors and action sports laid a foundation that would eventually lead to careers in health & fitness. They spent their youth exploring and playing in the harsh deserts surrounding Las Vegas. Its arid climate forged a tenacity common in desert dwellers; desert power. While coming of age, they each endured the rigors of military training. Jeff spent high school in Marine Corps JROTC and Devil Pups, while Steve enlisted in the Army’s airborne infantry. Neither pursued long-term careers in the military, and shortly after Jeff finished high school, they moved to Colorado together, taking winter jobs as lift attendants on Monarch Mountain. The brothers’ time on the mountain would mark the pivotal moment in their lives—the forge where their true purpose would begin to take shape.

After the snow melted that first season, they embarked on a 10-day water fast in the high-country wilderness. What began as a simple cleanse and retreat effectively became a vision quest which led them to a shared epiphany. By the final day, they had found a new mission in life: to combat the growing health crisis plaguing the first world. From this point on, the brothers dedicated their lives to helping others improve their health and quality of life. They quickly enrolled in a vocational program at the National Personal Training Institute in Colorado Springs, and upon completion, became NSCA Certified Personal Trainers—a credential they have both held for the past 15 years.

Picking up trash on the march to lead another outdoor bootcamp

In 2010, the brothers’ paths diverged briefly, bringing Steve back to Las Vegas and Jeff to their family’s hometown of Benicia, CA. Back in Las Vegas, Steve began working as a personal trainer, while Jeff worked as an in-home caregiver for an uncle. In 2011, with their uncle’s health declining, Steve packed up and followed Jeff to California. Reunited in Benicia, the brothers launched the Spartan Fitness & Kettlebell Club, using a local park as their open-air training ground. When their boot camps grew in popularity, the City of Benicia intervened, threatening legal action against SFKC and forcing them to shut down the outdoor bootcamps.

Pivoting from the setback, they rebranded SFKC to Pike Fitness and used the company to facilitate personal training and on-site corporate wellness programs, eventually opening their first training studio in Hiddenbrooke in 2018. Less than two years after establishing the new studio, the global COVID lockdowns threatened to shut down their gym for good. With the resilience forged in early life and unwavering support from their new community, they managed to weather the lockdowns and, in August of this year, they will celebrate 7 years at their Hiddenbrooke studio in Vallejo. Rounding out the family business with Destinée and Maddie now on board, Pike Fitness continues to expand and innovate—staying true to the adventurous spirit that started it all. With support from people like you, Pike Fitness will continue to learn, to grow, and to Keep Moving Forward.

Ancient Sculptures, Mechanotherapy, and Modern Fitness Ideals

Back in ancient Greece, fitness was deeply tied to both aesthetics and functionality. Sculptures of gods and athletes like Apollo or Hercules depicted muscular, symmetrical bodies that were powerful but graceful. These ideals weren’t just about looking good; they were a reflection of strength, endurance, and agility — attributes necessary for survival and competition.

Fast forward to the Renaissance period, where fashion and styles reflected a new appreciation for proportion and elegance. Men and women alike embraced clothing that highlighted natural curves and balanced forms—fitted bodices and flowing gowns for women and tailored, yet softer, silhouettes for men. This era celebrated a refined and graceful physique, emphasizing elegance over muscularity.

In the Victorian era, ideals shifted again, especially for women. The hourglass figure became the pinnacle of beauty, with tightly cinched waists achieved through corsetry, full skirts, and accentuated hips and busts. The physiques of both men and women during this era were often shaped and exaggerated by fashion and garment construction, prioritizing appearance and social symbolism over natural athleticism or physical ability. With the comforts of modernity, physically fit men became desirable not for genetics of survival skills, but for the traits of self-discipline and moral standing, as seen in the “Muscular Christianity” movement of the mid-19^th century. Women pursued physical fitness only as far as keeping their figures in line with the fashions of the times, focusing mainly on calisthenics and dance. Because physical fitness was not a natural byproduct of the laborious lifestyles of prior centuries, people had to get creative to maintain their physiques. Dr. Gustav Zander, a Swedish physician and orthopedist of the mid-to-late 19^th century, developed the first gym machines called “mechanotherapy”, which he designed to gradually build muscles through progressive resistance. This concept, mostly used therapeutically for the wealthy, would pave the way for exercise machines as we know them today. (1)

From the early 20th century to today, ideal body types have shifted dramatically—from the slim, lean figures admired in the 1920s to the curvier, hourglass shapes popularized by movie stars like Marilyn Monroe in the 1950s, and then to the bulky, muscular physiques that defined the bodybuilding phenomenon of the 1970s and ’80s (looking at you, Schwarzenegger). While these aesthetic trends have come and gone, one thing has remained constant: the pursuit of health and wellness. Beyond changing styles and body ideals, people have always sought to improve their well-being, build strength, and maintain vitality. At its core, fitness is about enhancing health— an enduring goal that transcends passing trends and fashions.

What Hasn’t Changed? The Value of Fitness and Ability

Resistance and cardiovascular training continue to be essential for maintaining health and function across all ages. As of 2018, the Office of Disease Prevention and Health Promotion recommends 150 to 300 minutes of moderate-intensity activity for substantial health benefits. (2) In a large study published by the journal Circulation, it was found that adults who performed two to four times the recommended physical activity saw a 26-31% reduction in all-cause mortality and a 28-38% reduction in cardiovascular disease mortality. (3)

A well-balanced program combining resistance and cardio training builds muscle strength and power, improves body composition and flexibility, and enhances cardiovascular health. It also supports mental well-being and cognitive function across all ages. For older adults, resistance training is especially important for preserving muscle mass and slowing the natural loss of bone density, which helps reduce the risk of falls and fractures. Regular physical activity also improves insulin sensitivity, lowering the risk of type 2 diabetes, and has been associated with a decreased risk of cognitive decline and dementia. (4)

Beyond appearance, physical ability and athleticism are timeless aspects of fitness that truly impact quality of life. Everyday tasks- climbing stairs, carrying groceries, gardening, playing with your children, or even getting up from a chair without assistance- rely on strength, agility, endurance, and mobility. Maintaining and improving these attributes through consistent training helps preserve independence as we age and boosts confidence at any stage of life.

There’s no better time to start your fitness journey than right now. At Pike Fitness, we encourage everyone to embrace a holistic view of fitness. It’s not just about fitting certain standards of physical beauty but about building a body that supports you and your goals—whether that’s running a 5K, lifting your kids, or simply feeling energized each day. Trends will continue to evolve and new “ideal” physiques will emerge, but the timeless pursuit remains the same: becoming stronger, healthier, and more capable versions of ourselves. That is a legacy we can all be proud of.

1. Naples, Richard. “Dr. Gustav Zander’s Victorian-Era Exercise Machines Made the Bowflex Look like Child’s Play.” Com, Smithsonian Institution, 8 Jan. 2016, www.smithsonianmag.com/smithsonian-institution/gustav-zander-victorian-era-exercise-machines-bowflex-180957758/.
2. “Physical Activity Guidelines for Americans, 2nd Edition.” Office of Disease Prevention and Health Promotion – HHS, Dept. of Health and Human Services, 2018, odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf.
3. Lee, Dong Hoon, et al. “Long-term leisure-time physical activity intensity and all-cause and cause-specific mortality: A prospective cohort of US adults.” Circulation, vol. 146, no. 7, 16 Aug. 2022, pp. 523–534, https://doi.org/10.1161/circulationaha.121.058162.
4. Colberg, Sheri R et al. “Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement.” Diabetes care vol. 33,12 (2010): e147-67. doi:10.2337/dc10-9990