MOVE: November 2012

Moving Through A Stressful Season...

Over the past few weeks, our area of the world (the Tri-State) area has been under incredible stress at the hands of Hurricane Sandy.  And although restoration efforts are well underway with many of us actively involved professionally or as volunteers, before we know it we’ll jumping right into the holiday season.  With all that’s going on, it’s almost too easy to forget about health, and put our training routine on the back burner.  For those of us fortunate enough to be working on restoration rather than needing restoration, we may find ourselves going from working around the clock, to late nights shopping and getting the house back in order for the holidays.  Our bodies and minds will continue to be stressed and tired, and less than ideal food choices will seem to be just what the body is craving.....and exercise?...well, the odds seem to be against it.  So what can we do to prevent a health and fitness regression now and throughout the upcoming holidays?

The formula might sound familiar!  IT STARTS WITH A PLAN!  Take a good hard look in the mirror, and determine where things stand, and what lies ahead.  Any good macro training plan is periodized with time to push and peak, and time to just maintain.  For many, when life gets busy and stressful, and assuming you’re not needing to peak (for a fitness or performance goal), it’s best to consider how best to maintain.  

For the general population, with general health goals, it’s critical that we focus on keeping the heart healthy, and according to the American College of Sports Medicine, as little as 75 minutes of vigorous activity per week can help one maintain / improve cardiovascular health and fitness.  That’s only about 10 minutes per day!  Keep in mind that vigorous exercise also has shown to be beneficial in managing stress (maybe one of the MOST beneficial ways)!

Give the following, equipment-less, exercise routines a try and let us know how you do!  Just remember, “maintenance” is only one phase...come the New Year or as life settles, get ready to start building again!

1. 10 minutes up and down the stairs at work

2. 10 minute ladder
1. 10 push-ups, 10 jumping jacks, 10 crunches
2. 9 push-ups, 9 jumping jacks, 9 crunches
3. 8 push-ups, 8 jumping jacks, 8 crunches
4. 7 push-ups, 7 jumping jacks 7 crunches
5. repeat routine until working all the way down the “ladder” to 1 rep of each

3. 10 minute Total Body Circuit 1
1. 1 min push-ups or to exhaustion
2. 1 minute jump rope
3. 1 minute sit to stand from chair
4. 1.5 minute run
5. 30 seconds rest
6. Repeat

FUEL: November 2012

Thanksgiving Dinner Reboot
Written By: Lindsay Eisenhart

I can remember a Thanksgiving many years ago where I ate so much, I literally “stuffed” myself to the point of pain.  I felt as if I’d need to be rolled around wherever to hoist myself from the couch I collapsed into...and stayed that way for a while.  Growing up near my grandparents, who were in the mindset of “the more you can put away, the more respect you get around here” taught me that I should pile up the plate and then clean it off...and then go be miserably full for a while.  

Our typical Thanksgiving included turkey (of course), stuffing, mashed potatoes, creamed onions, veggies, and a plethora of pies - all made with the real-deal heavy stuff like cream and butter...my circulatory system’s worst nightmare.  The prize of the day were the wings and the “pope’s nose” - my mom still laughs at the memory of my grandfather and I prematurely plucking them from the bird and consuming them before anyone else had the chance.  


Fast forward a few (ok, a lot of) years; things have changed quite a bit around my Thanksgiving table.  Gone is the heavy cream and butter (thanks to our dairy-allergic kid), and instead we have a focus on more vegetable-based dishes, lighter side dishes and smaller plates!  We try to fill up on more vegetables, minimizing the butter or margarine...there’s always an appetizer of raw vegetables and dip to fill up on (who could ruin their appetite for Thanksgiving?).  We cut down on the sugar, salt and other additives that typically go into side dishes...more of the real flavors come through that way anyway - an added bonus.  We use smaller plates which trick us into eating less (see "mindless eating" by Brian Wansink for the research behind this)...and try to be mindful while we’re eating.  The slower you eat your food, the more time your brain has to register when you’re full, and the less likely you’ll want to OD on dessert!



Thanksgiving doesn’t have to be painful...and it doesn't have to be the time of year where you "inevitably" gain those few pounds you've worked to keep off. You'll be just as happy NOT stuffing yourself to the gills...If you take the time to thoroughly enjoy what you do have on the plate one bite at a time you might be able to complete the Thanksgiving Re-boot too!  


If nothing else, consider "getting rid" of some of those leftovers at the Black Friday Potluck Community dinner sponsored by BaseCamp31 (check out the site for more details).

Happy Thanksgiving!

RECOVER: November 2012

The Latitude of Gratitude

In the aftermath of Hurricane Sandy, our awareness of our surroundings is brought to an all new high.  Much like the feeling after our 9-11 experiences, we share the grief of those who have lost, and the spirit of those who give.

Yet, in the month of "giving thanks" we felt, maybe now more than ever, it would be appropriate to talk about the very real health benefits of gratitude.  The truth is, we were going to talk about it anyway, but now, it's just that much more appropriate.

Expressing gratitude is scientifically proven to activate positive emotion centers in the brain. This healthy practice is simple and brings a sense of connectedness.  In this time of upheaval, deepening the appreciation for what you have will increase your well-being, your energy, optimism and empathy and we can all use an extra dose of that right now....it might just be the thing that gets you to the other side of this mess.  

OK, we'll start and you take it from there......although challenging, as we look at the destruction in our home state, we somehow find a spark of gratitude, which, we think, in light of what "could have been", can build in to a warm glow if kindled.  

NJ/NY Utilities
As we clean debris, remove tree limbs, convene with friends in a temporary home, we start by thanking the utility workers from NJ, NY and countless other states for their work.  We have had the pleasure of working with many of the area's utilities in our workplace prevention efforts and know the caliber of character that these folks possess.  We know that 16 hour days become the norm and putting their "home life" on hold to get the lights on and gas flowing is just the way it works in their part of the world and there are A BUNCH of folks that we rely on when we flip the switch.  We urge you, should you get the chance, thank these folks and pat them on the back......some of the stories from the front lines where they've been for the last 2 weeks would bring a tear to your eye.....and yet they power through so we can all power up.  To our utility clients and those serving along with you.....thank you for helping us all RECOVER.....we look forward to returning the favor!

Volunteers

We thank the innumerable volunteers that collect and transport food, water and supplies to needy areas.  We appreciate the friends of friends who coordinate small community events that aide local families in need as well as those who have rushed in to help at BaseCamp31 as we coordinate efforts to bring aid and supplies to the most heavily impacted areas.  In a time when so many seem cynical about the intentions of society and neighbor.......you give us hope.

At Pro-Activity, this year’s Thanksgiving will likely be one of the most significant because in the face of this disaster, there is still so much to be thankful for......YOU!

ENDURE: November 2012

GETTING TO THE FINISH LINE

In endurance sports they call it "hitting the wall", in military operations what is now known as post-traumatic stress was once (WWII) called "battle fatigue".  Whatever term is used, and whatever the mission at hand happens to be, the effects of fatigue are critical on human achievement; a concept that is forefront right now as we push the outer limit of our abilities trying to recover from the storm onslaught. Feelings of exhaustion and lethargy from the "weight of the world" clearly remind us of the realities of being tired; And whereas physical and mental fatigue are both common, they can become dangerous if not dealt with appropriately.  So if the goal is to get across the finish line, knowing the tactics that can help you do so is important.

Physical fatigue is that feeling of muscle weakness after a particularly hard work out. The risk here of course is that when the functioning tissues get tired coordination decreases and motor errors become more common (i.e. the person who "lands funny" when stepping down).

Mental fatigue’s danger on the other hand is that our ability to make accurate decisions is impaired. Numerous studies support the notion that judgment and concentration can be similar to that of an intoxicated state under extreme fatigue conditions. Slow down. Increase your attention to the task by being deliberate. You know the drill, “measure twice, cut once”.  Check and then double check.

Is it physical or mental? 

Start by determining if it's physical fatigue or mental fatigue that seems to be wearing on you most. The easy way to know for sure is to do a 5 minute exercise test.  Go do something physical (even going for a walk) and if after 5 minutes you're MORE tired chances are you're physically fatigued and any extra minute you have should be focused on rest and recovery (more below), if on the other hand you feel refreshed.....common in the case of mental fatigue, a workout may be just what is needed so KEEP GOING. Exercise is known to increase circulation bringing more fuel (oxygen) to the brain and helps improve mental clarity, temporarily lifting the cloud, and produces a protein that improves the function of neurons, the core component of the nervous system helping to melt away the fatigue.  

Rest and Recovery

Most studies suggest that six to ten hours of sleep per night is optimal for recovery.  However in the midst of a stressful time, even six hours may be hard to come by.  Therefore, when you finally do rest, it is CRITICAL that you make the most of it. Shut out extraneous noises and lights, including the TV and computer. The short waves of blue light may interfere with sleep. If you don’t fall directly to sleep, take the time to decompress and unwind. The simple process of “quieting” or controlled breathing can provide a low stim way to relax your mind and process the day’s events.  Some recent research suggests that as little as a few minutes per day of relaxation training can begin to alter brain function to promote healing.

Icing, compression and massage are other techniques that have gained favor.  Icing and compression both help to control the inflammation response that is associated with increased tissue workload and massage has several relaxation benefits that promote circulation and proper tissue repair.

Nutritional Strategies 

Strategies to combat fatigue include vitamin supplementation and hydration. So often, sleep deprived people are relying on caffeine to keep them going. Caffeine is a powerful stimulant and chronic over-exposure can be problematic. Excessive intake can strip not only the water soluble vitamins (like the "Bs") out of the body, but also the water itself as caffeine's diuretic properties, in large dosages can have an impact. An over consumption of caffeine can lead to nutritional imbalances related to heart palpitations and jitteriness. Consider a multi-vitamin and another bottle of water.

Bottom Line

The human body is an adaptable machine with an amazing capacity to handle extremes and the current extreme is no exception. However, every moment of recovery time counts. Making sure your system is stocked and replenished in quality fuel (both oxygen and vital nutrients), adequate fluids, and the best quality sleep possible, will contribute to the safest practice in the aftermath of Sandy.

Please reach out if you have questions.

Have a question you’d like answered by our team of professionals?  CLICK HERE to submit it.

CONNECT: November 2012

Written by Eric Eisenhart

The last two weeks have been some of the most monumental of 2012 for sure.  We’ve seen the re-election of a United States President after one of the tightest races and hardest fought campaigns in the history of our country and (at the same time) in the most densely populated region of the country, we witnessed first hand and continue to fight back against the devastation of Hurricane Sandy, a natural disaster that analysts have called the “Perfect Storm”.  But maybe, in this writer’s humble opinion, the most powerful part of either of these two current events is one of the underlying themes: the power of motivated and connected people!

Think about this just for a second...if enough people get behind something...anything...what are the possibilities?  My argument...anything and everything.

This past weekend, on a “relatively” small scale, with my colleagues from Pro-Activity and the Fuel Good Cafe, and fellow-community members from BaseCamp 31 (the not-for-profit that I co-chair and we support), we were, and continue to be a small part of a larger power!  The story goes something like this....

On Friday, November 2nd, Fuel Good Cafe manager Lindsay Eisenhart picked up the bus and headed to NYC and the Javits Center to pick up her much coveted NYC marathon bib number and race packet.  It was to be a special race for Lindsay; NYC being her first marathon twelve years prior where she ran in memory of her friend Kelly who had recently lost her battle with Leukemia.  It was to be a day of personal bests, a day she had trained months for, and a day that, although unspoken by Lindsay, would undoubtedly be filled with Kelly’s spirit again.

But upon entering NYC, where like much of the tri-state area, residents were still striving to recover from the wake of Hurricane Sandy, Lindsay didn’t feel right. “It just felt depressing, like I shouldn’t be doing this when there is so much more to be done for those devastated by the storm....it was like there was a dark cloud over the marathon expo, and I couldn’t shake the feeling” said Lindsay, and so her mind started to ponder... “What if I run the marathon locally and throw it out there to a handful of others I know running and see if we can raise some awareness for charity?”

That question...from brain (around 1:30p)...to mouth...to husband (Mike Eisenhart, managing partner at Pro-Activity)....to some members of Pro-Activity team via conference call at 2:30p...and we went into “action mode”.   Within 5 hours, we had a course mapped out including the clearing of trails with down trees, a name (the BaseCamp31 Sandy Relief  Marathon), a slogan “the first ever pick-up game of marathon”, a website page including areas for donations and race registration, a press-release, and a few social media posts we had asked people to share about the first-ever (and maybe only) Sandy Relief / NYC-Satellite Marathon (and mostly self-supported races of all distances).  Somewhere in the midst of our action, NYC Mayor Michael Bloomberg called off the NYC Marathon, only adding fuel to our smoldering fire, and by 12 noon on Saturday, less than 24 hours from just a simple trailing thought in Lindsay’s mind, we had over 65 registrants!


The story continued to build, as the community poured out in support including financial donation of Sandy Relief and our “little” event.  Before we knew it, the Star Ledger was calling to interview us (article here) as was the NJ Daily Record (article here), and word was really getting out.  By Saturday night, registrations were up to 150, we had a team of 20 volunteers organized and willing to give their Sunday in support of the cause, and we were only hours from our 10am estimated Sunday start time.....all less than 36 hours from initial concept.  When Sunday rolled around, we were SHOCKED by the additional 100 runners and their families that showed up to register, donate, or just be there in support,.  By 10:20a (20 minutes after target starting time) with no timing equipment, with less than 48 hours to plan or advertise, over 220 runners took to the streets of Hunterdon County and over $10,000 was raised to support Sandy Relief efforts throughout the tri-state area.  AMAZINGLY POWERFUL what a motivated, passionate community can do when connected by a good cause!

But the fun and service to others isn’t done there!  Since the BaseCamp 31 Sandy Relief Marathon, we have secured, through our suppliers for the Fuel Good Cafe (with special thanks to Sysco Foods), an additional $3,000 worth of non-perishables and cleaning supplies, and have had an additional 35 people sign up to volunteer with us as we pack trucks and take our show on the road...into the heart of Sandy’s path, doing our best to clean-up her mess, rebuild her destruction, and restore the lifestyle that so many lost.  

If you’d like to join in our efforts, we'd love to have you along for the journey! Please consider volunteering with our BaseCamp31 community by visiting http://www.basecamp31.com/volunteer, because when people do extraordinary things, the world changes!