RECOVER: May 24, 2013

It's Time to Bring Out Your "A" Game 

A few months ago we were all looking forward to these days.....and now they're here, 90 days of fun in the sun....something like that anyway.....  It's true, Summer doesn't officially begin until June 21st this year, but most everyone knows that from Memorial Day to (at least) Labor Day, many folks go into "summer mode".  The school year is winding down, the temperature starts to go up and we expect our bodies to respond without difficulty.  Will they? 

Are you ready?  Have you used the last 30 or so days to bring up your fitness level and still balance out the effort with enough rest to be fully charged as we head into the heat? 

Are you feeling energized and optimistic?  We of course hope so, but just in case there are a few procrastinators out there still - we decided to use this week's communication to reiterate some of the important points to get to the other side of summer safely and feeling strong:

1. Heat as a stressor - Sure the heat can get us down, but if you give it the respect it deserves, it doesn't have to.  The first thing to ALWAYS remember is that as the body temperature goes up, the heart has to work harder to stay cool.  Just like running your air conditioner requires more power (which increases usage and cost), so does regulating your body temperature. There is a definite "cost" that will leave you a bit more fatigued than perfect conditions until you ramp up.  The good news is, in as little as a couple of weeks your body will begin to adapt.  So the take home message is - respect the heat and listen to your body, ESPECIALLY during the first few weeks of steady heat.

2. Hydration - It's not the only way to stay cool......but adequate hydration is a major weapon against the heat. Notice the word "adequate" - this doesn't mean you need to guzzle water all day......but, more than likely you need to increase your hydration to balance out sweat losses, especially if you're primarily outdoors.  Despite MANY claims that exist, there is no exactly right formula for everyone......8 glasses (x8 oz) is the "old standby" - but even that can be wrong for you depending on your dietary habits, sweat rate, level of conditioning, etc.  Although not super pleasant to discuss in detail, urine color, (under normal conditions) in an otherwise healthy person, can be a decent guide......clear once a day is reasonable rule of thumb (certain medications and vitamins/supplements can throw this way off.....so consult w/healthcare provider for more detail).  Hydration is a source of much debate as in many cases the risk of OVER hydrating is as significant as becoming dehydrated.  If you have questions, please reach out.

3. Cold Therapy - Now is the time, especially during the acclimatization phase (first few weeks), to give your body a little TLC and to make sure you RECOVER.  Got that "weak" body part that always talks back this time of year?  A well placed bag of frozen-peas may be all it takes (20 minutes "on" in most cases, again reach out for clarification).   Cryotherapy (cold) can be an excellent way to control inflammation and maximize recovery.  Think about the pitcher who comes off the mound after a long outing.....why do they wrap their arms in ice?  They're not injured.....but they've certainly pushed themselves close at times......so do you, maximize your recovery efforts.

4. Rest - Thankfully most people seem to be heeding this advice......but not everyone.  The extra workload, whether that be additional work or just the added "heat tax", means extra need to recover, which is why we feel run-down during this phase of the year.  Your body will reward you if you give it a little extra time to recover.  Can you steal an extra hour of sleep from your otherwise hectic schedule?

5. Tune In - Find that it's harder to focus during the summer months?  So does everyone else........be careful out there - keep an extra eye out for those individuals battling distractions. More people out and about - kids especially - make things that much more risky.  Set yourself up to succeed.  Any distraction you can eliminate puts the odds that much more in your favor.  

6. Try something new - There are so many benefits to eating fresh fruits and veggies and there is no better time to give it a shot.  Find a farmer's market near you and try a new recipe. Do you know what Kohlrabi is?  Be courageous, find out.

These of course are not the "only" things that matter, but they are some of the simple things that can put the odds in our favor during the heat of summer.

And however you remember the brave men and women who have paid the ultimate price for our continued freedom, we hope it will be with great health for all those around you. 

Have a great holiday weekend, 

Mike E.

MOVE: May 25, 2013

Get Outside!

We usually address training plans, gear choices, endurance sport techniques, results and other areas focused on making you a better, smarter and more informed athlete - but sometimes it’s good to put all the analytics Aside and just get OUTside!

Need a few ideas?

First - SHUT DOWN. Get off the computer, turn off the TV, put the games away. Now…

1.    Take a walk. Go someplace you like or maybe somewhere you’ve never been. Go alone or invite family and/or friends. Enjoy the sites, change your walking speeds, but keep up your pace to keep the blood flowing.

2.    Cycling. Forget the speed and distance for a day. Enjoy a family bike ride in your neighborhood or at a local park.

3.    Hiking and Backpacking. Take a hike and enjoy the view. If you are new to hiking, research your spot and look for beginner locations. There are many websites you can access for information on local – or far away – spots.

4.    Fishing. Whether it is deep sea, bay, lake or stream, fishing is a great way to enjoy being outdoors. Gather up a fishing rod, tackle and bait – verify local licensing requirements – and you should be good to go.

5.    Camping. Go to your local campground, state or national park. Rent a cabin or pitch a tent. Possible activities include fishing, hiking, walking, swimming and biking.

6.    Bird Watching. Bird watching is so easy it can be done from your backyard or find your local bird sanctuary and visit. Check out www.birdwatching.com for more tips on this interesting outdoor activity.

7.    Golfing. Take in a round of golf with friends or family – and if you can, walk the course!

8.    Family Activities. Take your family to the zoo, botanical gardens or even your local park.

9.    Other. Play tennis or disc golf, plant your garden, clean your shed, go canoeing, walk the dog, play basketball or soccer, go sightseeing, wash the car…

10.  Or, just go for a Run.

Have a happy, safe, enjoyable – and active – Memorial Day Weekend.

~Joe G.

CONNECT: May 17, 2013

Mirror Mirror.

Now you know I like to start these emails with a question or two to get you thinking, so if you read the title, don't worry, I'm not going to ask you about being the "fairest of them all" (seriously, with as many goofy things we've done to get people to think about how to prevent, "looking good" is clearly not our primary concern)......so this week's question is a bit less obvious.....

What if you were the mirror?  What would you do with that power? But wait, to complicate it a little, let's say you couldn't be the cool future-knowing mirror in Snow White.....but maybe only the "second-string" magical mirror.  One that can reflect anything it chooses but definitely can't see into the future.  Sure, telling the future is better......after all, that's why you didn't get called up to the big castle.....but don't feel bad, choosing what you can reflect is pretty cool too......look on the bright side, at least you're not an "ordinary" mirror that can only reflect back emotionless reality....as the still-pretty-awesome mirror, you have a choice.....and can therefore influence what the person sees.  So, what if you were the mirror?

As silly as it seems, this concept of influence through mirroring may be one of the most important findings related to health, prevention and wellness discovered in our lifetime.  It has (literally) turned many things onto (or perhaps better said, "into") its head.  You see, not too long ago a group of Italian neurophysiologists found that certain areas of the brain would "light up" when a monkey would perform an action BUT ALSO when the monkey would SEE the action performed.  Their brain would react as if they were actually doing it, when in fact, they were only watching; and although there is still much to be learned, this finding of an actual brain-pathway (hard-wire) that is dedicated to building habits by watching has HUGE implications.

Last weekend I got to see this in action.  For mother's day my mom only wanted one thing, to have the entire family over.  This plan evolved into a game of pictionary (which we used to play as kids), but now involved 6 significant others and 11 grand-kids, putting the total group of players at/about twenty five.  In the midst of this chaos, with a hundred other distractions, I watched my little niece, who is now old enough to walk, grab a marker in each hand (with caps on), teeter over to the easel, and start scraping at the easel as if to draw.  How did she know to do that? Is she a "natural" artist that was just drawn to the markers and easel?  Probably not.  Far more likely she watched as an entire group of people, one by one, walked up, marker in hand and did something on the easel.  As her little mirror-neurons fired away and electrical impulses woke up muscle groups needed to do the task, she (unprompted), mirrored a "behavior" that she saw in her environment.  What we reflected, after enough times in a row, influenced her and prompted her to act accordingly.

This applies to each of us and is becoming an ever more important component of health and prevention.  Our actions, good, bad or ugly drastically increase the likelihood that those around us will have the same patterns and habits......and it appears that we are hard-wired to do so.  Want your family to live a long healthy life?  Choose your reflections wisely.  Want your team or work-group to use the methods that will get you all home safely tonight?  Choose your reflections wisely.

If you knew you were the mirror for those around you what would you choose to reflect?

Have a great weekend,

Mike E.

ENDURE: May 10, 2013

It's a LONG and winding road

On more than a few occasions we have attempted to show the very close tie between achievement (whether health, safety, prevention, etc) and the ability to remain steady over the long term; to be resilient against the challenges that life throws our way and continue moving forward toward the goal.  We often refer to this as a critical "element" associated with human achievement that we call ENDURE.  Earlier in the year I wrote about my personal 2013 quest to ENDURE a new challenge, a fifty-mile ultra-marathon, not as some new super fitness concept, but rather as a way to push myself out of my comfort zone and do something I wasn't at all sure I could.....and of course learn more about my own ability to safely get to the other side......simply put, it was to be this year's test.

If you've read along you know that my training was not perfect.  In fact, it was far from perfect by conventional standards.  It had many ups and downs, good-days and not-so-good-days, which made this challenge an almost perfect test of Pro-Activity's methodology, which to summarize like a recipe would go like this:

Combine a strong base of MOVE with plenty of good FUEL and proper strategies to RECOVER. Add-in the help of those you CONNECT with along the way to ultimately ENDURE any challenge.

So last Saturday my teammates and I, along with the good wishes and energy from family and friends* (CONNECT) set out to conquer the "Rock the Ridge 50 mile Challenge" in New Paltz, NY.  A course that amounted to more than 8,000 feet of vertical ascending (and 8,000+ descending) over a 50 mile span pushed me to (and beyond) my previous limit.  There was some discomfort along the way, but there were plenty of smiles and laughing (believe it or not) too.  There was a need to intensely listen to my body to make sure the little nags didn't become an injury, and it was not easy to maintain the fine balance between pushing, but not too hard.  Was it a flawless performance?  No.  But it didn't have to be.  Was it without any setbacks?  No.  There were moments that pushed me to what felt like the brink of giving up. However I am proud to say that the recipe worked. 

We were all spent afterward, but we were not injured.  We all knew we could have done more to prepare better, but we relied on each other and got through it.  Without a doubt, this new experience only solidifies our appreciation for how far the right method can get you. If you've been following along this year, I hope you don't think this story has been about running......that's simply the test we chose.  This story is about how much "extraordinary" each and every one of us ordinary people (you included) CAN do when we approach it in a deliberate and methodical way.  This story is about taking the reins off yourself and making progress until you surprise even yourself.

Are we recommending a 50 mile test for everyone?  Of course not.  Your 50 mile test might be to be pain free, or improve your health enough that your medical provider wants to adjust medication DOWNWARD.  Your 50 mile test might be having enough left after a long career to do all those amazing things you've planned for yourself......or working safely enough to get home every night for many years to come.  Your 50 mile test might be to be in the best shape of your life, to be the happiest you've ever been or it might just be to run 50 miles.  The goal only needs to be important to you......the method is the same......and we'll keep offering to help whenever you're ready.

Have a great weekend,

Mike E.

*Special thanks to those of you who helped with encouraging words, emails, phone calls, etc along the way - you know who you are.

 

MOVE: May 13, 2013

Tips to Becoming a Better Cyclist

Congratulations! You got your bike out of the garage and prepared it to ride (per May 3rd’s article). A

bicycle is a great way to get exercise, spend time with your family, sightsee, and even commute. And knowing a few riding basics and gear-shifting tips will make your time on the bike more enjoyable – you’ll even get in better shape too!

• Many cyclists pedal slowly, putting more effort into each pedal stroke, thinking they are getting a better workout. The opposite is true: it takes a lot less effort if you pedal faster at a constant rate, whether you're riding in flat terrain or up a hill - and leveraging your gears is the key to doing this. The ideal number of pedal revolutions per minute, a.k.a. cadence, is approximately 70 to 90, and you should try to maintain this cadence in all conditions. For example, if you start going uphill, you will need to change to an easier gear so you can still spin the pedals comfortably and maintain your cadence.  If you're used to pedaling slowly and pushing hard, changing to a faster cadence may seem impossible at first, so build up gradually, and see what a difference it makes to your endurance.
  
  
• Try to anticipate needed shifts.  It is very difficult to change gears (and not great for your bike either) when you are pushing the pedals very hard (like when riding uphill or starting out in a hard gear). Get in the habit of shifting to an easier gear as you approach a big hill or a planned stop - that way, you can avoid a slow start, save your knees, and the bike too!
  
  
• Don’t shift gears when the bike is coasting or stopped.  Your gears are designed to be shifted when the pedals are turning. If you have to stop at a traffic light, for example, shift to the gear you want to start pedaling in before you stop.
  
  
• Don’t shift your bike such that the chain is on the small ring in the front and the small ring in the back OR the big ring in front and the big ring in the back. This is called “cross-chaining,” and it causes rapid wear of your bike chain. If you find yourself in one of these extreme gears, it’s a good sign you are ready to shift the front gear.
  
  
• Enjoy yourself - the most important tip of all! It’s not rocket science, if you enjoy it, you will do it, and if you do it, you will get results!  

The more experience you get riding at different speeds and on different inclines, the easier it will become. So practice as often as possible and make cycling a part of your life!

Happy Riding!

~Joe G.

MOVE: May 3, 2013

The Power of "Yet"

Did you ever have one of those days or weeks that clearly "pushed" you?  You know, that not-so-welcome feeling of being out of your comfort zone? The feeling of being backed into a corner by a situation?  Unless you've lived a very sheltered life, you probably have.  The better question is:  what was your response in that moment?  Did you see it as a threat and get defensive or as an opportunity to 

MOVE

 forward and learn?  Did you automatically try to find ways of "saving face" or did you think of it as a chance to grow?

 

These questions and how we all respond to them are at the very heart of achievement   Whether that means doing what it takes to control a health-risk or putting ourselves in good body-position when working to avoid injury, or hitting any other target in life, the question is often not "what should I do (or have done)?" - most everyone knows the answer to that; rather, the question more often is "what's stopping me from doing it?" which is much harder to tackle.  

 

Since a landmark paper in the mid 70's set this topic on fire, researchers have been trying to pry into the minds of people just like you and me to understand and influence these questions and our responses.  Although there is no single clear answer that works every time, there have been a few concepts that so consistently predict future success that anyone who wants to get the pay off for energy invested really must know and take advantage of......and although there is WAY too much to put into one communication, a great starting point that became clear after doing some research on the topic is the power of the word "YET".

 

"YET" doesn't seem like such a powerful word does it?  Only three letters. But it can be one of the most powerful words we have because it can help each of us go from not having everything we want which seems so negative, to finding ways to improve our situation enough to get there.....to do the hard work of growing - which is immensely positive.  "Yet" is the bridge between the here and now (our behaviors and actions) no matter how difficult the situation may seem and our future success.  It lets us keep moving on the path forward rather than get stuck in the quicksand of today's problem.

 

This is not to say we shouldn't focus on today.  Being mindful and "present" has huge positive impacts on us.  However the research clearly shows that those who use the here and now of today to actively seek-out challenges as opportunities to learn and grow, are far more likely to reach their goals regardless of how bad the situation might presently seem.  The difference between "I can't do this" and "I can't do this.....yet" - is tremendous.  We can learn from every challenge.  We can grow if we're willing to do the work......and when we grow (enough), we reach our goals, no matter how lofty they might seem today.  

 

Maybe the sarcastic quote which is often attributed to Thomas Jefferson (amongst others) had it right: "I'm a great believer in luck, I find the harder I work, the more I have of it." 

 

To those who are already moving forward - KEEP FINDING CHALLENGES.  To those who are hitting the inevitable blockades, keep ENDURING, keep working to solve the puzzle.  To those who are ready to step out of their comfort zone, let us know if you need help.  To those not ready YET, we'll be here when you are.

 

Now go do something extraordinary,

Mike Eisenhart, PT

Managing Partner, Pro-Activity

 

FUEL: May 3, 2013

Fueling Strategies for Training

Building your base miles is necessary, but also fun, and with the warmer temperatures that Spring brings, you’re likely wanting to be working out longer - but just as important as your workouts is your fueling strategy. If you're seeking high-performance, you better provide your body with high performance fuel.

There are many factors to an effective fueling strategy in endurance training, and it's easy to get confused with the variety of gels, beans, sports drinks, carbo-loading talk, and more.  But for the purposes of base training, likely the most important factors to consider are how long or far you're going, and at what intensity.  If we think back over the last couple of weeks, we'll remember that while base training our intensity should be low (at an approximate heart rate of 180 minus age), keeping us in an aerobic state where our bodies will primarily (but not exclusively) utilize the oxygen consumed to metabolize fat as energy vs. the glycogen (sugar) stored in muscle cells.  This however, is not an excuse to load up on fats pre-workout!

The fact is, most if not all of us, have plenty of fat stored to fuel us for the long-haul, and more than a few of us wouldn't mind shedding a bit!

Some good general recommendations for fueling during base training are as follows:

>Consume a light, more complex-carb based snack or meal about 30-60 minutes prior to workout (For example, a banana with peanut butter, whole wheat toast or bagel, cliff bar or similar product.

>Stay away from foods high in fiber that may induce digestive issues

>Stay adequately hydrated with approximately 4 ounces of water ever 15-20 minutes for the first hour, and if necessary, convert to a sports drink thereafter.

>Consume a sensible snack rich in complex carbohydrates and protein post workout (within 30 minutes) with an approximate ratio of 4g carb to 1g protein.  A whole grain cereal with skim milk is often a good choice.

RECOVER: May 3, 2013

Getting Your Bicycle Ready for Spring!

Spring is finally here, and it’s time to get outside and ride your bicycle!

If your bike has been sitting in the basement or garage all winter, it’s a good idea to follow this quick 5-point checklist to ensure your safety and bike-riding enjoyment.

1.            Clean your bike. Not a major cleaning, just a quick wipe-down. Use a damp cloth and wipe the frame, handlebars, rims, pedals…wipe as much of the bike as you can wipe. The goal is to remove the dust and road grime that settled during the winter. A clean bike not only looks good, it also extends the life of its parts.

2.            The Bike Chain. The chain is one of the most important parts of your bike and one of the first steps in an annual tune-up is to inspect and clean it. Look at the entire chain and ensure it’s not rusted and is installed properly. You can check installation by lifting the bike so the rear wheel is off the ground and turn the pedals slowly for a few revolutions. If the chain is on correctly, you shouldn’t hear any noises and the wheel should turn smoothly. To clean it, get that damp cloth, grip it lightly around the bottom section of the chain and turn the pedals slowly backwards; this simple action will remove excess grease and surface dirt. Once it's clean, lube it with bike oil (your local shop can show you a few varieties) and then run the chain through the rag again to remove excess lube from the outside surfaces where it will only attract more dirt and get on your clothes.

3.            Tires and Wheels. When a bike sits for a while (even a week), air will escape. So, before you ride your bike, check your tires to ensure they are properly inflated.  Also, look for cracks, bulges, cuts or excessive wear.  If you see these, replace the tire and inner tube - it’s best to spend a few dollars on preventive maintenance versus breaking down while on a ride.

Next, spin your wheels and ensure they spin unobstructed through the brakes, fenders and fork without rubbing.  Finally, check that the quick-release axles or lug nuts that hold your wheels in place are secure, as everyday use and road vibration can cause these to loosen.

4.            The Brakes. For obvious reasons, you want to ensure your bike can stop when you need it too.  Look at the brake pads. Are they worn down? If the pad is worn to the ‘wear line' (written on the brake pad), or there are no grooves left along all or part of the pad, or there's very uneven wear, then they need replacing. Squeeze your brake levers and note if there's any noise (like squealing) or if they don't grip right away, in which case your brake pads or cables might need adjusting. If you can squeeze your levers so hard that they touch the handlebar, the bike is unsafe to ride – bring it to your shop and get it checked out.

5.            Helmet. Look over your helmet and ensure there are no cracks on the outer or inner shell. Adjust the straps so that the helmet fits snug, and lands somewhere above your eyebrows; a common mistake is to wear it too high, which won’t protect your forehead in the event of a fall.   And then wear it every time you ride!

Always Believe,

~ Joe G.

CONNECT:April 29, 2013

Back to Basics

Did you ever hear someone say "It's all about the fundamentals"? It's a concept we hear in many places, from the world of sports where coaches so often are pushing their teams to execute "the basics" with precision, to the world of economics where analysts rate a particular stock a "buy" because their fundamentals are good. It's based on the sound logic that only when you have the basics down perfectly, is it possible to move on to the details where "the little things" live.  So what are the prevention basics?  Are you getting them right? Or are you trying to build your fortress on unstable ground?  If you haven't thought about them in a while, now's a great time to do so.  The weather is getting better day by day, which for many people means more physical exertion at work or home and with a little effort now, you can be sure to have a great summer despite the unique trials it brings. And whereas this is not an exhaustive list, here are some of the absolute key principles of prevention:

Warm-up well:  This one has gotten a lot of attention lately as more and more groups are seeing the benefits in a daily warm-up.  Every athlete knows how important this is and most people understand that giving an engine time to warm-up before pushing it to its limits is probably a good thing.  The same is true for the body.  Get some blood flowing, prime the body and mind for action and maximize the elasticity of the working tissues.  It's a simple concept, but if you want to be successful, there are definitely some specifics to consider.  Whenever you are ready, we're here to help.

Find the sweet-spot:  Too much of a good thing can be a bad thing.  Even really good things like exercise can become overuse injuries if not properly balanced and cycled.  This is of CRITICAL importance.  The human body is not a weak machine, not by a long shot.  It can be pushed hard and it will respond; over time it will even get stronger.  However we do need to balance the "push" with recovery.  Getting high quality (and enough) rest is hugely important.  Knowing and not pushing beyond your limits is equally important.  At some point tissues will fail even in the strongest and fittest folks, but both sides of the balance play a role.  Too much rest (sedentary postures) for example will speed this up just as easily as not enough rest (overuse) will.  The easiest way to know your limits is to listen to your body.  Soreness and discomfort are great warning systems.  They often don't signify true injury, but they tell you things are a bit out of balance and need to be addressed.  This might be as simple as a few stretches, or a couple of complementary exercises to what you're already doing.  It might mean you need to back off the intensity some, or speed it up.  If you find it difficult to understand what your body is telling you, remember we're here to help whenever you're ready for us.

The Magic of Self-care: This goes along with the paragraph above, but it deserves its own mention.  Self-care, which can sometimes be thought of as "machine maintenance" is big.  For a machine to work correctly on the long term, most would agree there are systems that need special attention - the cooling system for example has to be working well so the machine doesn't overheat, the oil is clean and available so the moving parts don't seize and the engine has enough gasoline and can use it efficiently to turn chemical energy into "work" (force, motion, etc.).  Is this so unlike the body?  Are we paying attention to our gauges each day?  Are we cooling the system when it shows signs overheating?  Are we putting enough good fuel in?  Are we using it efficiently? You get the point.   

A couple of self-care tips that can help:  

Low inflammation diets - there's a reason why we keep hammering you with advice about eating fruits and veggies as a big part of your diet (actually, there are many reasons).  One really important reason is that foods that are heavy-calorie or highly processed promote inflammation, which at a low but chronic exposure can delay healing and correlate with disease.  

Ice - when you've over-done some, a well-placed bag of ice can go a long way.  Think about many athletes.  They're not waiting for an injury, they're using ice every day as a prevention strategy.  A bag of frozen peas can work magic if you have a body area that gets a lot of work and risks overuse. 15-20 minutes (not directly on the skin of course) will speed recovery.

Movement - This one seems obvious, but it's not always.  Keep in mind that many of the postures we work in are similar day in and day out.  Also keep in mind that we could be sustaining that posture for a long time.  This is particularly important for someone who sits a lot or drives long distances.  The body relies on movement for many of its proper functions, including blood flow to/from working tissues, to keep the joints and soft tissues well lubricated and supple and even aid digestion.  Be mindful here.  If you're not moving enough, find a way to do so.  Even marching in place can do something.  Your body (and mind) need it.

There are many more specific tactics you can use to get the most out of your health for the longest period possible, and of course we'll keep them in front of you any time we cross paths, but these are an excellent start.  Reply back with questions if you have them or would like more detail.      

Have a great week,

Mike E.