On April 22nd, 2012, for the 42nd year in a row, society honors Mother Earth, and on this day an estimated 1 billion people will be "MOVED" to participate, doing their part...some small...and some large towards protecting and preserving our environment in what promises to be further steps forward in a sustainable future. And while we intend to do our part on 4/22/12, we thought one time per year to celebrate just wasn't enough.
On Friday, May 18th Pro-Activity Associates and the Fuel Good Cafe willGO GREEN again...at our BaseCamp 31 home....but this time, with a little extra style...and we're hoping you'll join the MOVE(ment)!
We'll be doing our best to conserve manufactured energies and relying on good old fashion HUMAN POWER as we take our MOVEmentum 360 training sessions outdoors....
We'll be getting our Ellipti-GOING GREEN on as we celebrate clean human energy expenditure on our new favorite, green equipment, offering anyone who shows up a chance to try.
We'll be fuelin it right and chugging back Fuel Good's newest special GREEN smoothieconcoction, St. Patty's Day style...
And to absorb all that CO2 we'll be producing as we sweat it out in the name of healthy bodies and a healthy environment....we'll be planting a few trees to complete the circle.
Why all this effort a month after Earth Day you may ask....Simple....because it's the right thing to do. We hope you'll come and join the MOVE(ment)!
Addressed to the "nutrition brains" at the Fuel Good Cafe'.
Fine Print: We hope this information gives you additional resource with which to make the best decisions as you move along your health journey. This information is for the purpose of general health only, and is not meant to diagnose or treat illness or injury.
Q: What is “clean eating”?
A: Good question! There are tons of new (and old) “diets” in existence...all claiming they are the best for losing weight, fat or just for all around health. The proponents of “clean eating” claim that it’s not just a diet, but a lifestyle. We researched how this way of life originated, and most information points back to the late 60’s as part of a “Hippie rebellion” toward big business; namely those producing foods with lots of preservatives. After a time, clean eating came back into vogue in the 80’s, namely in gyms and health clubs where people were looking to “build a better you”. Now fast forward to the present day; clean eating still holds tight to its “earthy” roots for some, but many people are adopting this way of life for other reasons:
- Desire for weight loss - Boost to overall health - Increase in energy - Boost in overall mood/outlook - Desire to “go green”
So, then...what IS “clean eating”?
Clean eating is consuming a diet of whole foods - or foods closest to their natural state such as fresh fruit and vegetables, whole grains, lean protein and water. No commercially prepared fruit juices either, as processing often removes nutrients as well as fiber content and usually adds salt, fat, sug
ar & chemicals back in.
So in other words, Clean Eating is a practice of walking AWAY from pre-packaged, canned or processed foods, severely limiting (or eliminating entirely) fast food, avoiding trans-fats and minimizing (or eliminating) alcohol consumption. Sound dreadful? Well, it can be a big change if your c
urrent “eating style” is weighted more heavily toward convenience than health, but it’s often more doable than you think if you take it in steps and give your palate a little time to adjust. We often find that as people successfully take this step in their health journey they are shocked at how more flavorful their food is and how more enjoyable everyday eating becomes, not to mention the health gains. This of course makes perfect sense given the way the sensory part of the nervous system reacts to the “less clean” items in our diet.....but that’s a little beyond this article.
Go Ahead.....Take it for a Test Drive! If you’re someone who consumes processed and/or fast food regularly, but would like to make some changes, there are ways to introduce whole foods into your diet gradually. Here are some simple changes some well known, others not as much:
1. Substitute whole wheat flour for all or ANY portion of white flour in any baking recipe......start small and increase the proportion over time.
2. Substitute one processed snack with a few servings of fruit or vegetables (apples, baby carrots, grapes, blueberries)......great milestones are the odd numbers: 1, 3, 5, 7 and 9 servings per day.....gradually increase toward the next milestone, the higher the number the more you’ll see the benefits.
3. Plan to prepare one additional home-cooked meal during the week (packing a lunch TOTALLY counts), rather than eating out......these don’t have to be gourmet by any stretch, but as you prepare it you’ll be more and more mindful of the ingredients, how many little impurities are making their way into your body everyday, enlightening.
4. Swap out a soda or fruit drink with water.....we know: “water doesn’t have any flavor”, this is where we enter the nervous system discussion.....it shouldn’t and your body doesn’t need flavor all of the time. Sometimes it’s the worst thing for you, similar to the TV running all night long: if you don’t let the system DISENGAGE every so often (in this case deprive it of flavor here and there) your sensitivity to it dulls over time. If you’re on the baby-step path, ask yourself is it flavor you want or is it more sugar? Here’s an easy experiment: Add some fresh squeezed lemon or lime juice or perhaps even a green tea bag (none of that phony green-tea stuff).....if that doesn’t “do it for you”.....it’s likely the sugar you’re craving, not the flavor. This has bigger implications......that we can definitely delve into, but not today.
5. Infuse some low “energy density” foods.....Food is not just calories and flavors, texture matters too and we find that the texture of “clean food” can throw people off a bit at first. It’s usually best to tackle one aspect at a time, so if we can minimize the texture block, we can make the dish cleaner. Energy Density is calculated by dividing calories per serving by weight per serving. Generally speaking the less energy dense the food, the cleaner it is. For example: 0.6 or less (very low) --- includes lettuce, tomatoes, strawberries, cooked broccoli, salsa, grapefruit, vegetarian vegetable soup, cantaloupe, winter squash, applesauce, carrots, vegetarian chili, oranges, blueberries and apples. Even if you have to process them a little bit at first (e.g. a Fuel Good Smoothie), high nutrient density, low energy density is a good strategy
A little less than a year ago, Wes Knowles walked into our facility looking for some additional guidance, coaching, and rehab to supplement his current training routine, as he worked his way back from painful knee surgery. A lifelong endurance athlete, Wes' message to us was clear, "After 6 marathons including Boston, NYC, and Chicago, a dozen or so half marathons, and a couple of triathlons, the time shortly following my knee surgery was when I hit rock bottom. I started to gain weight, couldn't get outdoors to exercise or get the time away like I was used to, and what was maybe even worse, I started to lose touch with my social network....all the friends I had normally met for weekend runs were doing their thing, and I couldn't keep up. At that point I knew I had to find a way back." And so we got started, as health & fitness professionals typically do, with an assessment.
Within short-time, as we were completing various tests, measurements, etc. Wes asked, "Have you ever heard of the Elliptigo?"....."Uh, can't say that I have." I stated...."Oh, you gotta try it. It's like a high-end road bike except you stand upright and propel it with an elliptical motion. There's no impact, and it's the closest thing I've found that gives me the same workout feeling as running outside, without beating on my knee." A few weeks later, he brought one over for us to try...Turns out that Wes, who had seen the product months prior at a race expo, was such a believer, he decided to become a distributor of the product.
Now, I must admit, anytime someone approaches me with a new product in the health and fitness industry, I'm extremely cautious to jump on the band wagon, maybe even more so if the person has a vested interest in it. It's not that I'm not a fan of innovation, it's just that, well I consider the Pro-Activity brand and my personal brand one in the same in many ways, and at the end of the day, the brand is worth more to me than just about anything in my professional world. So before I "buy in" I study the product, use myself as a guineau pig, and weigh the pros and cons before I'll even consider recommending it to a client or friend. The Elliptigo being no different in this case. But after a few quick "tours around the neighborhood", and a 10 mile trek as part of "the REDiculous Relay" (a little 200+ mile human powered event I've done with a group of friends the past two years from High Point to Cape May, NJ), I started to think..."Well, this could definitely be a fun alternative to pounding the pavement or great for someone seeking a new enjoyable way to exercise outside, but could it really be an effective training tool for recovery? Can I really get the cardiovascular intensity I need for performance improvement without as much stress on my legs?".
In the ensuing 10 months, the ElliptiGO gained a a great deal of media exposure (most recently featured on Good Morning America below), and has gained the respect of some serious top notch runners, including Ultramarathon legend Dean Karnazes, American 50k record-holderJosh Cox, and 2011 US Road 5k National Champion Julie Culley, among others. Oh yeah, did I mention Julie's also one of our coaches on staff here at Pro-Activity, and coached me to a 3:02 marathon PR four months ago!
"I'll use the ElliptiGO on my long run days or as a secondary run on workout days, I get on the ElliptiGo to add on additional miles without putting the extra miles on my legs," says Culley. "It saves my body, helps me enjoy getting the extra work in without taking extra out of my body, and I feel more recovered for the next day. Especially if I feel like my form is starting to break down or when I'm trying to build my mileage up, it's a gateway to getting the time in without the draining effects of those last few miles. Having dealt with my fair share of injuries and set-backs through my career, I'm a big believer in recovery, and understand how important it is to listen to your body and work hard, but be weary of teetering on the edge of pushing too hard. I believe the sooner you can recover and prepare your body for the next workout, the quicker you will progress, and the Elliptigo is a great way for me to do that."
Soon after Julie's endorsement, I got a note from Wes in my inbox "Elliptigo Metabolic Testing Study", stating the Elliptigo induced similar cardiovascular output and rates of perceived exertion as running (click to read full study). I thought, "Wow, these guys are for real with this thing.... maybe time for me to give it a second look!". So, lucky as I am, I took Wes up on a previous offer for a 12 mile demo ride...but this time I was coming a "prepared guinea pig" with my Garmin 405cx and accompanied heart rate strap. I'd see for myself if I could get enough of a cardio workout (average heart rate between 140-150 is a typical "recovery run" for me) and still have fresh legs (judged by my ability to run around "race pace" immediately following). Away we went, and the results follwed:
Important Personal Statistics & Results:
Distance Traveled - 12.33 Miles
Time - 50:12
Pace - 4:04 min / mile or 14.75 MPH
Average Heart Rate = 144
Max Heart Rate = 169
Energy Expended (Calories Burned) = Estimated 609
Running Miles Completely Immediately thereafter - 3 miles
Average Running Pace - 7:05 min / mile (5 seconds off "race pace")
Estimated Environmental Impact - minimal, it's human powered! (had to throw that in there for Earth Day people!)
Done and done...I'm a believer! In my professional opinion, the Elliptigo does in fact hold up to it's billing! It is a fun way to workout for the "newbie" or someone looking for a different approach to outdoor exercise, especially if running is NOT your thing. And it can be a realistic training and recovery tool for those runners who have been in the game for a while (Wes), those chasing Olympic dreams (Julie), and the "slow to jump" professional out there who wouldn't mind a little performance boost (me). In fact, I've become such a believer that I'm co-championing an effort with Wes and "Run-on-1" to officially bring Elliptigo to Pro-Activity's BaseCamp 31 training facility, giving clients and passer-by's an opportunity to test it out for themselves. And if you're as "MOVED" as we were, consider joining us in celebration of environmentally clean "Human Powered" energy as we Ellipti-GO-GREEN on May 18th, 2012 as featured in the "CONNECT" article this month!
For more information on the EllpitiGO or to schedule a demo ride go to http://runon1.com/. Check out additional product specifications HERE
Happy and Healthy Training...and in this case, no worries, your new "E-GO" won't get in the way!
re·cy·cle/rēˈsīkəl/ Verb: Convert (waste) into reusable material. Return (material) to a previous stage in a cyclic process.
Before now, did you ever stop and think about the actual meaning of "re"-cycle? For most, it's
become more than just that little way we "do our part"....it's almost a cultural norm; something that's being taught even at the very earliest age and helping even the youngest members of our world to respect the resources around them and minimize their impact on them......all good stuff.
But could it be bigger than that?
What about our "personal resources"? How much of our time/energy/self do we waste everyday on mind-numbing, energy-draining routines? Is it possible that we could take small but meaningful action to convert THAT waste into a reusable form? Is this still recycling? Or what about the second definition? In yet a different way, if we reinvest our actions in THIS moment, can we return to a more favorable part of the "life cycle"?
We say YES! Let's call this Personal Recycling:
Seem a little too deep for an easy going health blog? Perhaps.....but see if you can stay with us on this for a minute or two longer....
This month in Elements, and as part of our GOING GREEN event (see MOVE article) on 5/18, we decided to feature some folks who are doing some personal recycling. We looked for people who were "ENDURING"; taking on some long-distance or long-term challenge to convert their personal resources (in this case energy) into something reusable for their communities......to prevent their energies in the here and now from going to waste. We figured that if we could find someone doing it, perhaps it would inspire others to try....and that would be worth telling you about.
As it turns out....we didn't have to look too far. We met Todd Jennings as part of the Marshall Ulrich "Running on Empty" book signing that we did at BaseCamp31 last year, but it wasn't until recently that we came to understand the full scope of his personal recycling effort. Todd is a runner from nearby Monroe, NY, but rather than just getting or staying fit, he is using his pursuit and his will-to-endure as a way of doing some personal recycling for a very noble cause.
Beginning May 12th, just 6 short days before we "go green", Todd will be running 315 miles (yes, that's Three HUNDRED and Fifteen miles) over an eight day period in an effort to raise substantial funds to help protect the Hudson River and its watersheds. To put this in perspective, Todd will average a marathon (26.2 mi) AND a half marathon (13.1 mi) for eight days straight. So whereas the organizers of the Disney Marathon call this the "Goofy" and they break the events over two days.....we call it the "Inspired" and an effort we can all learn from.
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Todd is raising money for Hudson River Sloop Clearwater via one of the running community’s most popular fundraising websites, Crowdrise.
Whereas we rarely solicit, we encourage you to visit his Crowdrise project page and consider making a donation (i.e. recycling some of your own “green”) to his effort, which will help to protect and preserve America’s most storied and vital waterway.
You've heard the phrase. A simple idea that we use all the time in our efforts to help people who are trying to change their health. Think big and get the principles right.....but act on changing the things you can change......the little things within your grasp.....
This, being the “Go Green” issue of Elements, we thought it might be cool to overlay this theme on the get-healthy banner that we are usually waving, finding a way to really put Environmental together with Health and Safety, the two primary industries we already work in.We think “Think Globally, Act Locally” might just be the sweet spot for us.
For example, eating locally can be healthier, is at times safer and is DEFINITELY more environmentally conscious.Sure it's a kind gesture (one, frankly, that we hope that is habit forming for customers of the Fuel Good Cafe), but the benefit is not limited to supporting local small businesses.
“Locavore”: Eating locally means trimming this process to a 100 mile radius.Fruits and vegetables are sold and at times prepared within 24 hours of being harvested; eaten at the height of ripeness and so packed with both flavor and nutrients.
At Pro-Activity, our interest reflects both the nutrient pursuit and the “greenery”.To do our part, we've started looking at the distance our goods travel in an effort to find ways to trim it down.We couldn't believe what we uncovered.It turns out the American food travels an average of 1500 to 2500 miles from farm to table? Food shipping is now the fastest growing source of greenhouse gas emissions worldwide.YIKES!
An opportunity cleverly disguised as a problem?Perhaps.So we decided to put our money where our mouth was......literally.We sat down with a member of our local community who shared this common interest and starting this month, the BaseCamp31 Food Club makes its debut.Coordinator, Wandy Bush, has worked with several Lancaster, Pennsylvania area farms to bring locally grown products to our area.Food is fresh, nutrient dense and leaves less of a carbon footprint than the standard grocery store option.In addition, similar to a farmer’s market, the eating local movement allows the farmer to keep a significantly larger percent of the cost of the product. A small but powerful example of local action that we're super excited to be a part of.
When we asked Wandy to share her thoughts on eating locally she explained it this way: “the main goal of the BaseCamp31 Food Club is to obtain hormone-free, antibiotic-free, GMO-free organic produce from local farmers, while you strengthen your family's health, you help strengthen the local economy”.Makes perfect sense to us.Her enthusiasm for and commitment to this “green” shopping method is contagious.What’s not to love about a healthy practice that tastes better and is better for you?
Eat your green, in a way that's green, while putting some green where it's needed. Enough said.
