MOVE: August 2012

Reporting from London 2012..........

Vicarious experience can be an incredibly powerful thing.  It has been shown to be a vital strategy in motivating others, helping them to change behavior or take further action.  It can evoke the most extreme emotions...putting butterflies in your stomach, chills on your arm, a smile on your face, and tears in your eyes.  It can make you laugh, stomp your feet, clap your hands, jump up and down, and even scream and cheer at the top of your lungs.  It can literally MOVE YOU!

Over the last few days, I’ve had the sincere privilege to experience the 2012 London Olympic Games, vicariously through our hometown Olympian Julie Culley - a colleague at Pro-Activity since 2010, an athlete under our training since 2011, and most importantly a very close friend since 1988.  Few moments in my life have moved me so!

If you’ve been following along in the the newspapers, our “Elements” newsletter, with us on facebook or twitter, or have been with us at our BaseCamp 31 facility in the last few months - you know that the Olympics have been a focal point.  Something we’ve talked or written of frequently, trained some for, and celebrated with many in our community.  In June, alongside our friends from the Hunterdon Lion’s Track club, we hosted a send-off party for 15+ members of the professional NJNY Track club (seven of them locals) as they made their way to Eugene, OR for the Olympic Trials.  In July, with 250+ of our closest friends, families, and community members we welcomed US Olympic Trials champion and newly crowned Olympian, Culley, home and sent her off to London in style, writing about it in last month’s “Elements”.  But with all of that, little could prepare me for what I felt in London these past few days, vicariously through the efforts and heart of an American champion.....

As Mrs. Culley (Julie’s mom) describes it, “It’s not even a once in a lifetime experience...there is no framework or reference point for this....most will never get to experience this type of thing...this type of atmosphere...this type of pride in their lifetime”.  And so, while I consider myself one of the very fortunate few locals who got to be there in person, please understand that as I left for London, I did so consciously doing my best to represent you, the greater Pro-Activity family and BaseCamp31 community, with an abundance of USA pride, and bringing along your strength, prayers, and heartfelt best wishes to Julie.  I write these next few (ok so way more than a few) paragraphs in recap of my experience, as a celebration of an American achievement and realization of another dream, a thank you to all of you who (maybe unknowingly) played a role in getting Julie there and me to support, and as a hopeful encouragement to all readers....that you may break through trepidation, and tear down adversity, following Julie’s footsteps, IN PURSUIT and MOVING towards your dreams.....

Sunday, August 5th:  It was an early start at Newark Airport and promised to be a long day of travel with seven hours of flight-time and a five hour time change, but my travel partner and I (another of Julie and my best friends Kristen Haughey-Prendergast), were greated by United Airlines employees and other passengers with encouraging smiles.  They saw Kristen’s shirt that we had ordered from the USA Track & Field association, imprinted with a large American flag, and personalized with “Team Julie” inscriptions on the sleeve and back.  We were continually asked, “What’s Team Julie?” and responded eagerly and pridefully with, “Oh...our friend Julie Culley is running for Team USA on Tuesday and we’re going to cheer her on”.  And as we strolled down the aisle to take our seats, we could feel the eyes of the 200 other passengers on us as we walked by, smiling at us, and wishing Julie best, even if only through a quick glance!

Monday, August 6th:  It was our day to explore the town a bit.  Julie was tied up in pre-race preparation in Athlete village (in Stratford London), a few train stops from our apartment near Hoburn, so we thought we’d use the day to see some of the sights.  Of course, Kristen, an accomplished runner in her own right (University of Virgina ‘03, North Hunterdon High School ‘99), thought it would be best to see the town on foot, or as she put it “What better way to explore a new city than to run it”.  Given the airplane food indulgence, and seemingly abundant supply of bacon, and refined carbohydrates in English traditional fare that we’d soon be ingesting, I agreed.  A facebook post later from some colleagues, and a challenge by team physical therapist Justin Bagley, and we were off to see how many places and famous sites we could get to and take a picture with “Mr. P-body” aka the Pro-Activity logo.  

After a trip to Big Ben, Parliament, Buckingham Palace, the London Eye, the London Bridge, and Tower Bridge (where the Olympic rings are hung from), we ate an early dinner and packed it in.....Tuesday was race day...and although we weren’t racing, we had work to do!

Tuesday, August 7th: Olympic Women’s 5,000m Semi-Final:   Rise and shine bright and early!  We were told by tour guides to get to the stadium two hours prior to the Tuesday morning session start.  This was going to be a day to remember!  After some back and forth phone calls and text messaging to other “Team Culley” members (Julie’s family), Kristen and I suited up in yet another Team Culley shirt, this one designed by Kristen and our friends at Sneaker’s Plus who’ve always done right by us, and we were off to Olympic village.

Now, Olympic village was unlike anything I had ever seen.  Everything was gigantic, from the buildings, to the advertisements and VISA banners with Usain Bolt, to the multiple huge stadium structures in one section of town creating what looked to be an entire town built specifically for the Games.  The stadium almost had a Roman Coliseum feel to it with huge pillars everywhere.  Thankfully (I guess) Kristen and I were in by about 8am, leaving us plenty of time to walk around..snap a few photos, spend 5 pounds (about $7.50) on the world’s worst coffee, and make our way to our seats, which surprisingly put us only 23 rows up from the 5,000 meter starting line!

The session started with the javelin, and then progressed to the men’s 110m high hurdles, but with the exception of when the British athletes were competing, the stadium stayed relatively quiet.  And then...after much anticipation, the athletes in the first women’s 5,000m heat walked out of the tunnel and entered the stadium to a moderate applause.  

Now, if I had told you Kristen and I quickly made “friends” with those around us (or at least gave them something to chuckle about) it would be an understatement.....as Julie entered the stadium, Kristen and I bellowed “CULLLLLLEEEEEYYY!!!  LET’S GO JULIE .....WOOOAAAHHHOOOO”.  Instantly those around us turned, smiled, and realized Team Culley was here and ready to rock!  And after a few warm-up strides, before we knew it, she was on the starting line, and our incredible loudmouths, among 80,000 spectators caught Julie’s ear and our frantic jumping and screaming caught her eye.  She flashed back a bright Culley-like smile and greeted with a quick wave....you could tell it meant the world to her to see some familiar faces out there...and the world to us to be there in support!  

Can you imagine....there you are, sitting amongst 80,000 people, in England, in an atmosphere anticipating the entrance of Usain Bolt..arguably the most dominant track and field athlete of the current era, and there you are, with your friend of 22 years on the starting line in Olympic stadium waving to you with a reassuring smile.  It gave me chills instantly as I thought about what she was getting ready to attempt...what it meant to her...how hard she had worked to get there.....how proud her family and we were...and how, above it all, she was there...with the defending Olympic champion from 2008 only a few yards away from her....and still smiling...the same old Julie we’ve all come to love!  And then...a hush from the crowd and a familiar “On Your Marks”......this was really happening and I was there!

With the gun, the crowd erupted as they normally do....Julie almost instantly took her position in the middle of the pack, keeping the leaders in striking distance, but not overdoing it from the start....a strategy that has proved her very well in recent competition.  With each lap,  Kristen and I were our usual “not-so-bashful” selves, and before we knew it....those around us were joining in and hopping on the “Team Culley” bandwagon.  At one moment, I looked down the row at a man calling to his friend, seated in front of us...and as he struggled with his english to say “Caulie”....I quickly realized we had the Americans next to us...the Brits that surrounded us, and even those around from lands far away on our side!  Julie’s cheering section was building, and so was her pace....

It’s pretty amazing, when you watch a 5k (5,000 meter race) on tv, it seems to go a bit slow, watching 15 minutes of athletes going round and round a track, but when you’re there in person...it FLYS by.  Before we knew it, Julie was 10 laps into the 12.5 lap race, and continuing to jockey for position somewhere between 6th and 8th out of about 18 women (keep in mind top 5 automatically advance).  As she passed time and time again her demeanor didn’t seem to change, she appeared calm, but focused - but those that know her best (us) knew she was ready to pounce when the opportunity presented itself....

At the bell lap things started to spread out...the leaders (including the defending champion) took to the front and you could see the girls kick it into high gear....and Julie was ready!  As she passed us the last time, our whole section erupted, cheering her on....and in the last 100 yards, with Kristen and I jumping and shaking each other...screaming “She’s gonna do it!  She’s gonna do it!” she repeated what she had done a month prior at the Olympic trials, outkicking a couple of women, and securing 5th place and an automatic qualifying spot in the final...all by two tenths of a second!

We went berzerk, cheering...slapping hi-fives with the “strangers” around us.....and as tears streamed down Kristen’s face, and I choked back a few of my own....our friend had realized ANOTHER dream...something she’s been IN PURSUIT of for many, many years.  Julie Culley had earned herself the distinction of American Champion, Olympian, and now...Olympic Finalist!

Tuesday, August 7th - Post Race  The next few hours were pretty awesome.  All of us were on a high from Julie’s recent performance, and better yet....we were actually going to get to spend some time with her!  And after some traipsing through Olympic Village (side note - Olympic village was CRAZY - you couldn’t get in without a ticket to one of the events....it was the only place to really buy souvenirs and there were literally hundreds of thousands of people) we finally had our reunion! To be there in person, when Julie hugged her parents....it was amazing...I’ve never seen a more proud family...and I’ve never seen a more grateful daugther!  

To be there when the Brits in various restaurants and in the streets came up to Julie and asked for pictures.....to be there to hear her tell her race story and what it was like competing against the world’s best....to hear her experiences in athletes village...what it was like to have some NBA stars come to meet the other athletes....how it was “not a big deal” to be escorted around town by FloTrack and interviewed by numerous media outlets, or ride the elevator with Michael Phelps.....to be there with Julie, Kristen, the Culley family, and all of “Team Culley” and know in my heart ...that Julie Culley, Olympic finalist....was still Julie Culley..the self proclaimed “ordinary girl, trying to do extraordinary things”.....it was, has been, and continues to be something that brings me great pride...pride in my friend and colleague...pride in my community, and pride in my country.  USA, USA, USA!

On to the final.....we’re with you Julie!.

Pro-Activity will be hosting a Julie Culley Olympic Final Viewing Party on Friday, 8/10/12 at 2:30pm (about the time you’re receiving our newsletter).  If you can make it, we’d love to have you!

Written by Eric Eisenhart, CPT, PES.  Eric is a Partner and Director of Health & Fitness services with Pro-Activity.

FUEL: August 2012

Cool Summer Treats.......Some may not be so cool......

Wow.  August already.  We’re already humming the tune, “See You In September”..remember the Staples commercial that comes on this time every year?  You know the one...mopey kids in tow and a dad driving a shopping cart kicking up his heels at the thought of good ol’ school days approaching fast...

BUT, the good news is, there’s a few more weeks of summer - which means there’s still time for backyard BBQ, swimming and summertime treats!  

While the sun’s still hot, we’ve got the low-down on lots of cool treats, from the worst to the best:

Full-fat, regular ice cream, including shakes and other ice cream treats:
Buyer and eater beware!  Too much of a good-tasting thing can be too much indeed.  Pay attention to labels when buying these products; the labeled serving size might be significantly smaller than what you’d dish out in one sitting, which packs on extra calories, fat and sugar.  Opt instead for reduced calorie treats, but again, beware of “extras” or “fillers” on the ingredient list that you don’t need!

Flavored Ice Pops
Yikes.  Avoid these like it’s your job.  There are no redeeming qualities to these, particularly since they are chock full of the bad - high fructose corn syrup, artificial flavorings and food colorings!

Sorbet/Italian Ice
There’s a wide range of offerings with sorbet - look for products that are low fat to fat free and have as few ingredients listed on the nutritional label as possible.  The more the ingredients, the more “filler” there is, which can be artificial or otherwise bad for you.  Watch the sugar content on these as well.

Fudge Pops
Good ol’ fudge pops are much like sorbet; pay attention to the ingredient list (the less the better) and keep an eye on the sugar content.  

Frozen Yogurt
Frozen yogurt came onto the scene with a bang - tastes like ice cream, looks like ice cream but made from yogurt, a healthy food!  It must be good for me, right?  Well, sorta.  It’s not real yogurt unless it contains live, active cultures (probiotics) which many brands do not have (read the label!).  Fro-yo is also lower in fat and less calories than regular ice cream, but still contains about double the amount of sugar than regular yogurt (and that’s before toppings!).  Bottom line:  read the label, don’t overdo your portion size, and go easy on the toppings!

Real Fruit Ice Pops
These ice pops are made from fruit and fruit juice with very few ingredients otherwise.  Some actually have big chunks of fruit in them and are much lower in calories than other frozen treats.  Just watch the sugar content and avoid those brands that list sugar as the first ingredient.

Smoothies
Again, there’s a wide range of offerings when it comes to smoothies, and the same rule applies to the ingredient list: less is more.  Avoid smoothies which contain lots of fillers or ingredients you can’t easily pronounce, or are loaded with fat, sugar or calories.  Look for those which have only a few ingredients - or make your own from fresh fruits and vegetables (yes!  greens like spinach or kale are a great add-in to your favorite fruit smoothie and you won’t even taste them!).  Just remember, just because it’s a smoothie doesn’t automatically mean it’s healthy......unless of course they’re from FuelGood because we’ve already done the hard work for you (OK, that was shameless).......Otherwise, CHECK THAT INGREDIENT LIST!


Enjoy the rest of your summer...and see you in September!

Written by Lindsay Eisenhart, a self-proclaimed Nutrition Geek.  You can find Lindsay balancing life as a mom of 3, manager of Pro-Activity's Fuel Good Cafe, and training for her third marathon (NYC '12)! 

RECOVER: August 2012

Everyone’s Favorite part of RECOVER

The word “recover” often implies that something undesirable has happened and extra effort is now required to get things back to where they originally were.  Take, for example, when your computer crashes.  You scramble and panic to recover your potentially lost data.   Or, you forget to position your body correctly while lifting and tweak your back, sending you to Physical Therapy to facilitate your recovery.

What if recovering was almost effortless and almost always felt great? 

Ah yes, MASSAGE THERAPY....  Never tried? Let me introduce you!

Massage has been studied for years and has been found effective for stress relief, anxiety, depression, blood pressure control, pain, stiffness and sports related injuries.  Once considered to be pampering for the rich and famous, it's now finding enormous popularity among millions of Americans providing relief and relaxation with many different recovery goals. Some people go once after a long race, others prefer a more regular schedule;  Sometimes it’s a jump-start to help loosen a tight structure, and for others it’s that ahhh that comes with muscle-relaxation that we're after.

Massage is a mix of art and science: kneading, pressing and rubbing the skin, muscles, tendons and ligaments to improve circulation, relax tension and promote the body’s natural healing processes.  Although not meant to replace specific manual techniques used by the Physical Therapists when there is tissue injury, it can be an excellent adjunct to traditional PT as well a way to keep the recovery balance in your favor.

With all the benefits of massage therapy why doesn't Pro-Activity offer it at BaseCamp31? It's a fair question and one that we've gotten many times over the last year......the short answer is, we're pretty choosy and bringing in someone with the right skills who is also a great "fit" on our team is of paramount importance, something that just can't be rushed.  HOWEVER, we are pleased to announce that we're officially adding Massage Therapy to our list of services.  Whether it’s a sports massage, a deep tissue massage or a certain area of pain, you’ll be treating yourself to one of the most favorite forms of RECOVER out there.  Call to schedule your appointment 908-730-6640 and keep an eye out for more information.

ENDURE: August 2012

Enduring the Summer Heat......

Another summer has come and another summer will soon be gone...August is often referred to as the “Dog Days” of summer with the sun and heat, and although bothersome now, will soon be something we wish for once we enter the depths of January.  But before it’s gone, we’d like to offer up one last tribute to summer and take an opportunity to answer some questions that have come up regarding the heat and the sun.  Our Prevention Team of Mike Eisenhart, Dr. Justin Bagley, and Nick Pfaff answer some of your tough questions on this topic so that you’ll be best suited to endure the sun and heat throughout the final “dog days” of summer.

Mike,  Is there a temperature at which it becomes unsafe to exercise or work outdoors in the heat?

It's pretty much impossible to give a specific temperature that applies to every situation because, like most things, the body is amazing at acclimating to its surroundings and since every single person is exposed to a different combination of variables, every single person can have a slightly different reaction to the heat.  

When attempting to understand a person's heat tolerance, or ability to work safely in the heat, we have to consider things such as:

• their cardiovascular health and fitness,
• their body composition,
• their level of environmental exposure (have they successfully acclimatized? have they been over exposed?),
• the exertion level at which they will be working (i.e. "working" on their blackberry in the heat is presumably much less physically tasking than "working" in a more manually laboring job task),
• their "rest-reserves" (in athletes we often consider their "accumulated fatigue")   
• their nutrition and hydration status
• their age - the very old and very young tend to not be as efficient at "thermoregulation"

If, for example we're talking about a relatively young person who has excellent cardiovascular fitness, is at a normal body weight and fat composition, has had 14 days of moderated exposure to the heat and humidity and they are otherwise rested and well "fueled" they may be able to work safely in a more harsh environment than someone who is generally out of shape, eats and sleeps poorly and spends the vast majority of their day in a temperature controlled environment.

HOWEVER, if we are looking to make a more general statement, i.e. looking at "the average" person (whatever that means) - it's generally accepted that as temperatures get above 80 degrees F performance begins to suffer and as the temperature creeps above 90 degrees F risk elevates quickly. Humidity of course only makes the workload on the system (and therefore the risk) even higher......so 85 and very humid could be worse than 95 with very low humidity (as Nick explains with heat-index).  We usually advise people working in the heat to be very cautious when temperatures are above 90.  For athletes who may be exercising in the heat, it is very very important to monitor all the data points you have available (heart rate being particularly important), but most importantly.....LISTEN to what your body is telling you.

Nick, What is the "heat index" and the "real feel" all about and why does it matter?

We’ve become so focused on the temperature of each day, that we often neglect an important part of the overall heat picture - humidity.  Anyone who’s endured a Northeast summer can attest to the debilitating heaviness of the summer heat, when the air’s so thick you could swim through it, and temperature alone is not the only factor to consider when you are planning for a safe experience in the heat.  We’ve all said to ourselves, “Geez, it’s only 80 degrees today? It FEELS much hotter than that!”  Heat Index is the measure devised to take into account the effects of both temperature as well as humidity, and as Mike mentioned above, a very humid day can “feel” hotter than a less humid day even though the temperature is much cooler.

The concept is that the body’s main cooling apparatus, sweat, works by evaporating from the skin providing a cooling effect for the body as heat radiates out into the air.  Even though you may sweat much more when it’s humid, the cooling effect isn’t as great because the moisture is not evaporating as quickly (if at all) and you’re not getting nearly as much cooling for the body.  When the heat index approaches your body temperature of 98.6 degrees fahrenheit, there is no longer a way for heat in your body to escape into the air, placing you at increased risk for heat stress related symptoms such as cramping, extreme sweating, rapid pulse, dizziness, nausea, confusion, etc.  Most publications indicate that this effect actually begins to happen at a heat index of around 90 (lower than body temperature) because your body creates a thin “blanket” of heat which encases the skin.  The same effect is only compounded when you add clothing to the mix trapping even more body heat against the skin depending on the material of the clothing and the amount of skin coverage.

If you’re planning an outdoor workout, labor intensive project or job, or even just hanging out at the beach, be sure to check not only the temperature, but the humidity as well, and then determine the heat index before you start and take appropriate measures to keep yourself cool.  Shade, air conditioning, proper hydration, and applying ice to your hands or back of your neck are all good strategies to help cool the system.

The National Weather Service has published a very useful color chart (found here) which can be used to determine heat index and associated risk.  If you have any questions about heat index, or more body cooling strategies, please contact us at prevention@pro-activity.com.

Justin, How much water should I drink during exercise or work on a hot day?


Traditionally, we have been told to drink in a manor consistent with what is called the "0% dehydration principle".  What this principle implies is that individuals should drink enough so that the amount of fluid being lost through all the various processes the body undertakes (sweating, respiration, metabolism, etc.) to maintain homeostasis (balance) is matched by an equal amount of fluid going in.

On the surface this appears to be a fairly logical argument.  However, once we dig a little deeper and begin exploring the various physiological processes (sweat rate, sodium concentration of sweat, rate at which fluids are absorbed through the intestinal lining, just to list a few) involved in maintaining fluid balance and at the same time consider all of the individual variation (heat acclimation, environmental temperature, body weight, etc,) that exists from person to person we quickly realize the "0% dehydration principle" may be flawed.

The key, most research shows, is that drinking “ad libitum” or in other words “at your leisure” which equates to drinking when you’re thirty is likely your best bet.  Research further demonstrates, in doing so, individuals generally take in 500 ml or 16-17 ounces per hour while doing moderate exercise or working outdoor in the heat.  This will allow you to stay properly hydrated without becoming over hydrated and developing symptoms such as upset stomach, performance decline, and in rare cases a severe loss of blood sodium known as hyponatremia.

In the past, we’ve often heard that if you’re thirsty, you’re already dehydrated which seems to be in conflict with the above statement.  Although it’s true that thirst can be a sign of dehydration, using it as a measuring stick of when to drink has shown to keep you adequately hydrated.  Some believe the statement “if you’re thirsty it’s too late,” is something that’s been perpetuated by the sports drink industry to help sell more product, and unfortunately the conflicting information can become very confusing, but in general, as is gaining momentum in the research, the human body is a finely tuned machine and if you listen to the cues it gives, drinking when you feel thirsty (but not parched), you should be able to stay ahead of the curve.  This guideline is geared to those doing general exercise or who are exercising at a high intensity for less than 4 hours. In the more extreme cases of endurance training and competition there are many considerations outside of the scope of this discussion, however if you are a Pro-Activity coached athlete this is a KEY to your success, so take the time for the discussion!

Nick, Is there a difference between a 90 degree sunny day and a 90 degree cloudy day?  What is the best way to deal with sun?

Generally speaking, the term “90 degrees” refers to the air temperature during a given time, and most official measures of air temperature are measured in the shade for consistency purposes.  However, the temperature experienced by an object while in direct sunlight, can be drastically increased due to the thermal effect of the sun’s rays and the object (you in this case) absorbing energy from the sun into your skin and clothing.  The body often experiences temperatures upward of 10 to 20 degrees fahrenheit hotter in the sun than the air temperature reading, so the answer is “YES,” the risk of dehydration and heat stress are much higher on a sunny day than on a cloudy day, especially if you’re spending a lot of time in direct sunlight.  

In addition to heat stress risks due to sun exposure, other serious risks include skin and eye damage due to the sun’s radiation.  Formation of cancer is the major risk to the skin and aside from avoiding the harmful rays, early detection becomes critical in the success of treating the condition if over-exposed.

The best way to deal with the sun, as mentioned above (after the 15 minute "Vitamin D shot"), is to simply avoid it when possible.  Small doses of sun for short periods of time can have a very positive effect on an individual’s overall health, but when the UV index is greater than 3, seeking shade is your best option.  Sunscreen, clothing, hats (covering both face and back of neck), and polarized sunglasses are other measures that can be used to minimize the harmful effects of overexposure to the sun’s rays, but keep in mind that each of these has its limitations as well.  For example, really strong sun can even cause a burn through a t-shirt as the sun’s rays are able to penetrate between the cloth fibers reaching the skin.

Keep cool!

-Prevention Services Team at Pro-Activity Associates

CONNECT: August 2012

How Far Would You Go For a Great Day with Your Family?

More and more research seems to be looking at the role that familial systems have in the development of our youth, exploring how the interconnectedness, roles, and relationships lead to specific behaviors.   According to the National Institute of Health, preliminary evidence suggests that familial factors are associated with child and adolescent obesity, dietary intake, physical activity and weight control behaviors, though more research is required to show correlation.  At it’s most basic level, is this not something we already know?  Is this not logical?  Kids look up to role models, and “model” the roles (and behaviors) they are exposed to.  So here’s the million dollar question - what roles or behaviors have you demonstrated this summer that you want your kids to emulate, mimic, develop, and grow into?

On September 29th, Pro-Activity is directing and sponsoring “OhFar 2012” - a 5k run, Family, and Pet Festival on beautiful Unionville Vineyards to benefit the Coalition for Animals and Seer Farms, not for profits with a mission to support and protect our four-legged family members.  With kids games, family-friendly atmosphere, a 5k walk / run through the vineyard, wholesome food, and live music - “OhFar 2012” is an opportunity to put an exclamation point on summer, get a foot in the right direction for the fall, and model a healthy lifestyle for those you care most about.  For more information or to register, visit www.ohfar.com  

 

Need a little guidance to train for Oh Far??