CONNECT: October 24, 2013

An Interview with Erica Von Borstel & Gina Strouse

On September 15, 2013, more than 22,000 people ran the Philadelphia Rock n’ Roll Half marathon, but to us it was more like 18 runners and 21,982 fans cheering them on!  We couldn’t be more proud of our 18 Fuel Good Rocketeers, a courageous group led by Pro-Activity trainer and Fuel Good Cafe extraordinaire Gina Strouse!  I recently tracked down Gina, and fellow Rocketeer (and first-time half marathon finisher) Erica Von Borstel, because I was so moved by what they had achieved, I thought the story had to be shared!  They graciously agreed!  Please read on and enjoy in the experience through their eyes (and words).

Joe G: Welcome Erica and Gina and congratulations to you both on your accomplishments. Thanks for agreeing to be interviewed.

Erica: Thank you!

Gina: Thank you, I appreciate being here!

JG: So fill us in...what’s the deal with these Rocketeers?

Gina:  Well, when our team started the Fuel Good Cafe, we wanted to be sure we chose a logo that represented what we believed in; strong bodies who could rocket themselves through the challenges of life when “fueled good”...as in good nutrition.  We named her “Rocket Girl” since she proudly wears the rocket fuel pack on her back, and well...I decided to make her come to life by creating and wearing a “rocket girl costume” while I raced in various endurance events.  The response I got from those who saw me was inspiring...people making positive comments (especially women)..and although it might seem silly...I just felt strong….almost like an alias super hero...and then it struck me….what if I could share the “rocket on your back” feeling with other women….would they get the same inspired feeling...and how would I go about finding them?....and then serendipitously, the phone rang with a call from a client-friend who was looking for a coach and some inspiration for a group of her friends who wanted to complete a half marathon…..and just like that…”Rocket Girls”, a group of strong, independent women, was born!  And after some regular coaching sessions and fueling tips, a few dinners and long training miles together on the road, our initial team of 21 “Rocket Girls” completed the Central Park Women’s Half-marathon!  There are few times in my life where I’ve witnessed something that has made me more proud that this.  It was so great to have had the opportunity to work with these women, hear their stories, and learn about the adversity they had endured to get across that finish line, that we decided it should be shared by all - and when a few men took us up on this year’s team, we changed the name to the Rocketeers.   

JG: Wow, that is awesome!  And how about you Erica, how did you get mixed in with these superstars?

Erica: Well, I’ve been training here at Pro-Activity, and running regularly about a year, but to be honest, I don't really consider myself a runner in the traditional sense.  I don’t invest a ton of time into it or do it to compete, but instead enjoy it as one of my hobbies and an important outlet for managing stress.  This year, I really wanted to choose a fitness goal that I believed was attainable and challenging at the same time.  So in May, I decided this was a good race course for my first half marathon and knowing that it wasn't something I would be doing alone made it seem less daunting, and plus, Lindsay Eisenhart told me to!!

JG: When did you start training with the Rocketeers?

Erica: Well, I signed up at the beginning of the summer, but did most of my training on my own.  Actually, I don’t think I ever made it to a group training run, but Gina's emails kept me involved, and moving in the right direction.

JG: How many people were part of the Philly Half training?

Gina: There were 18 racers and about 5 or so “loudmouths.”  The “loudmouths” are the name we call our team of cheerers. Mostly everyone wanted to finish the race and have a good time.  And so our goals were met.  

JG: Did everyone who trained with you go to the starting line?

Gina: Well, we lost a few along the way, some for great reasons like happy baby news, and a couple others with unfortunate aches and pains that got in the way, but we also had some last minute entries step in and ran in place of those who couldn’t.  Matching bibs were the last of our worries.  

JG: So take us through the program. How many weeks was it? Did you train together? How did you communicate workouts?

Gina:  We offered an intermediate/advanced program for those that have done half marathons before and a beginner program for the novice. Both were 10 weeks but before the 10 weeks commenced, we always recommend our Rocketeers build up to a solid base, where each could run up to 4 miles before beginning the program.  Every Monday I sent out an email with a day-by-day training plan for that week and we offered fun runs every Thursday night and Saturday morning with the team.  

JG: Sounds like a great program.  What were some of the challenges you each faced as runner and coach, respectively?

Erica: Finding the time!!!! Between work and my kids, who are 3 and 6, plus the muggy heat waves and rain, didn't help motivate me to get out and run.

Gina: Well, while email is great, sometimes things can get lost in translation and I have to remember that not everyone understand “running lingo”, so sometimes I’d have to double back on what I’d write to make sure everyone was receiving and understanding the information being provided.

JG:  Erica, as a father of three young boys, I can relate.  How did you get through these challenges?

Erica: I continued strength training the whole time. And I realized that even if I couldn't do the full recommended miles for any particular day or weekend, at least doing some was better than doing nothing. I think the training program that Gina put together was very effective.

JG:  Gina, besides the training plan, how did you make sure this group felt like a team?

Gina: Well, no team would be complete without fantastic uniforms, so I designed - and had made - bright pink tech t shirts for everyone… And yes the men loved it.  But in addition to the team uniform, and weekly team fun runs, we had a few info sessions, team dinners, and coordinated race weekend hotel stays, a pre-race dinner together, and even race morning transport for those that wanted to commute in on race morning.  And then, on race morning, we all met beforehand to ensure we all walked to the start together and fed off each other’s energy.  

JG: Ok, Erica - you’re the first timer right?  This one’s for you….It’s race morning.... What’s going through your head?

Erica: I don't remember anything specifically at first! I was very excited and the energy was great. It was a beautiful day, perfect weather. There were so many spectators and people who come out to cheer you on, whether they know you or not. They make really funny and entertaining signs, and it is all so encouraging, you feel like you just HAVE to meet your goal. But I also stayed completely in the moment, for the most part. I didn't worry how I was going to feel at mile 10 when I was at mile 4. But then, once I got to mile 10, I just couldn't wait to cross the finish line!!!  And I have to give much thanks to Lindsay.  She stuck with me the whole time, although she could have left me in the dust, and she was a great source of support. I've run other races that were shorter distances and I did those by myself, but for my first time on a course that long and a race that big, I was really grateful to have her company!

JG: Erica, what you did is the model we all strive for: you set a goal, you trained for it and then you accomplished it. How does this feel?

Erica: Better than I anticipated! It's exhilarating.

JG: Gina, what’s it like to coach a group of people? And how does it feel knowing that everyone finished the race?

Gina: Sometimes it’s challenging.  Sometimes it’s nerve wracking.  But most of all, it’s so rewarding.  Hearing, “I WILL NEVER IN A MILLION YEARS DO A HALF MARATHON” change to “MAN, I’M SORE... THAT WAS AWESOME!” is probably one of the most powerful and amazing experiences in the world...to be a part of it is even better.  

JG: What advice would you guys give to someone else who has an interest in achieving a new goal?

Erica: Stay out of your own way!! We can all find a million reasons why we cannot accomplish something, be it time, injuries, illness and other obligations.  So many of us, especially those who are moms, are so focused on helping others achieve their goals, we forget that it is important to nurture our own interests too. I think it makes you a better parent and a better person.

Gina:  Oh that one’s easy Joe…..it starts with a crazy idea...with enough thought it becomes a goal….enough care it becomes a plan...and with the right fuel and friends to support you along the way….before long...an achievement!  Oh, and a rocket pack helps!

JG: Thank you both again for sharing your story, and congratulations on achieving your goals - great job!

Erica: Thank you, Joe. And I have to thank Pro-Activity and all the other Rocketeers for all the motivation and support!!

Gina: Thanks Joe….it fuels good...it’s not rocket science!  

“Always Believe”

~By Joe G.

MOVE: October 18, 2013

Climbing the Mountain

I've been waiting for this week to come.....October 15th to be exact.....at first, not so enthusiastically because it represents months of hard work, but now, right on schedule, I'm excited it's here. The key part of that statement (and maybe a bit shocking to some who might not expect it) is "at first, not so enthusiastically".  See, this week is the formal beginning of training, my time to get back in my groove and start the path back up my personal mountain, baby-step by baby-step.  It's a path that will ultimately take 9-10 months, and will culminate in (hopefully) 10-12 hours of hard work.  It's a path that sounds terrible to many, but it's the mountain I'm setting out to climb......and, after two and 1/2 months to think about it and get my mind ready, it's time to get my body on board......and I'm excited about it.  

In our work at Pro-Activity we're often asked by clients about motivation; whether it be to exercise more or to eat better or to get the desperately needed extra hour of sleep or, in some cases, how to be motivated to take the time required to work the safe way, the topic of conversation often circles back to motivation.....how to get it, and more importantly perhaps, how to keep it over the long haul.  This is a tricky question for sure.  Partly because we don't believe that we're in the motivation business.....it's just not something that we have any special expertise in. But perhaps more importantly, because motivation is such an intensely personal thing.  What motivates me could be ENTIRELY DIFFERENT than what motivates the next person......something that resonates loudly enough with you to make you take action (an internal "call to arms"), might just blow past the next person like a gentle whisper, barely audible.  Truly, motivation is a tricky business. When I get this line of questioning I often find myself committing the communication crime of answering a question with a question:

"If you had no barriers [nothing: not time, nor money, nor physical limitations] that stood in your way, what is something on your bucket-list, either currently or when you were a kid, that you would be most proud of accomplishing?"

Some people resist at first, but with a couple of prodding "go-ahead, what would it be?" type questions, a smile usually creeps across their face and they say something truly adventurous.....I've heard "I'd hike the Appalachian Trail " and "I'd safari in Africa and summit Mt. Kilimanjaro", I've heard "I'd backcountry ski" and "I'd climb Tourmalet" (one of the Tour de France's more difficult ascents).  I am often inspired by how specific and vivid people's descriptions are......like they've thought it all through, every detail of what it would be like and not only can they see it, but they can hear it, feel it and sometimes even smell it.  After a minute or two most everyone starts to come back down to earth, but it's fun to see their spirit well up inside them, like the little kid inside is bubbling up to the surface.  

It's usually then that I find myself saying something like "that sounds awesome......and I can tell by the level of detail and excitement that you can totally see yourself doing it.......pause..........seems to me that you have all the motivation you need.....what you don't have is a plan that'll ever get you there."

Every adventure started somewhere, every great achievement had a "kick-off" or a "start-date".  Starting today is not always the best start-date, many times, we do better when we prepare to start by getting organized and getting our heads in the game.  You may not even realize you're doing it.....but just like me, you are.  Many people do it every week, the day before the work week starts.....maybe Sunday afternoon, preparing for the week ahead.  Some do it in reverse, preparing for the weekend......and some, believe it or not, do it with their health, preparing for their "on-season".......until one day, it starts.

We're here when you're ready to plan your next ascent.

Have a great weekend,

Mike E.

ENDURE: October 18, 2013

The 3-Up's

This past weekend I volunteered at BaseCamp 31’s 3rd Annual OhFar 5k Race at the Unionville Winery. Stationed at the top of the first hill, a little less than a mile into the race, I had a great vantage point. Watching the first runners bound up the hill was an awesome sight as they seemingly were unaffected by the hill. Then came the rest of the runners and their varying degrees of enjoyment.  There I was at the top of the hill, yelling directions and taking pictures as everyone passed me; I wanted to run but was happy that I could vicariously take part in the energy all the runners were feeling.

As a runner of ultra-distances, I often race alone for hours, rarely seeing a competitor or support volunteer.  But when they appear on the course, you find yourself saying “thanks for being here” so many times because it just feels so good to know that someone cares enough to be there for you, doing what they can to help you reach your goal.  On Saturday, I found myself in that same situation, except I was the volunteer, and while the runners weren’t out there for hours, some thanked me, others high-fived me, and some even smiled for the camera, inspiring me along the way and making me feel good knowing I was helping.  

As the last runner approached me enroute to running back down the hill, I clapped and cheered. She stopped and looked at me and said that she didn’t think she was going to make it, that she started out too fast and that now she was alone and going to drop out.

“Nah, you don’t want to do that, let’s run together for a little bit.” As we ran, I offered encouragement, made her laugh, told her stuff to help her regain focus.   “Why are you doing this?” she asked. “I want to do this and…..I believe you have the 3-Ups.”  “What is that?”  “It’s something I made up. They are: the courage to sign-up,  the guts to show-up & ……..” “That’s pretty cool, what’s the third up?” “I’ll tell you at the finish line.”

As we approached the aid station, we caught up to a group of four, and she seemed encouraged, she wanted to go on, she would stay with them. “Yeah!!!” I thought.

Standing at the finish line, I cheered as all the runners crossed the line. “Where’s my group of five?” I wondered and started to walk along the course. After getting about a quarter mile, I found “my group.” They were all smiles, each one high-fiveing me as they passed.  But the biggest smile was on the face of  “that girl.”  “Thanks Joe!” she said as she started to pass me. “Don't thank me, you’ve got the third up” I responded: “The heart to put up!”   

To all those with the “3-ups”: The courage to sign-up, the guts to show-up and the heart to put-up…..Make a goal, chase it, and don’t stop till you achieve it!

Always Believe,

~ Joe G.

ENDURE: October 11, 2013

Journey versus Destination

Two roads diverged in a yellow wood.....and sorry I could not travel both......

If you're a fan of old, famous poetry, you may have recognized that line as the first words of the old Robert Frost poem "The Road Not Taken" (an all time favorite for many) which describes the difficult "fork in the road" decision and the anguish in determining the right choice. It paints such a vivid picture for me, someone who is really struggling to decide which choice to make, never quite knowing which of the two similar looking paths is the right one, which "road" is right to travel that day.  

But is anyone really struggling with this anymore? It seems that so many people are so busy and so focused on the destination that they can't even begin to think about the route.  They're simply plugging their destination into something that runs like a GPS and following - turn, by drone-like turn.  Now don't get me wrong, I'm as big a believer in goals and plans-to-attain as anyone, and I LOVE the convenience of plug and play......but in Frost's view of the world, the journey itself was the achievement and the destination didn't matter as much.

In a book I recently finished, this is a central theme.  Thanks to Lindsay (by way of Joe), I was handed a copy of a book about Cliff Bar and Company, and told: "you would really like this, this guy is your kindred spirit".  In the book, Gary Erickson (CEO/Founder of Cliff Bar & Co.) talks about the difference between "red roads" and "white roads"'; red being the color of the superhighways on most maps and white being the colors of the lesser known roads.  He talks about the red roads being built for speed and getting from point A to point B in the fastest and most efficient manner, where the white-roads are more likely to go through towns, allowing the traveler to see the character of a given area.  

As I got through each chapter, I thought about how many folk are crammed onto the red-roads of health and prevention and how few are traveling the scenic byways.  The superhighways of prevention look more like rush-hour than two roads that diverged in the woods.....so many folks are so concerned with the destination that all they can focus on is gripping the wheel and not rear-ending the many other things they're juggling should the inevitable tap on the brakes occur, a pace that is exceptionally hard to keep up over the long-term.

However, now and then I get to meet someone who is so clearly on the scenic road, and enjoying the journey that they inspire everyone around them.  Safety at work is not their "goal".....it's just the way they do things; Health is not the end-game, it's the prerequisite for an adventurous life.  I spoke with a friend today who was knocked off his journey some.  He was working through a reasonably minor injury, but one that had a big impact on his routine and journey.  In talking to him I could hear the anguish in his voice; he was really struggling with what the best steps would be to get back on the journey.....how to still enjoy the journey, even if it would take a little longer than he expected to get to his destination.

Wouldn't it be great to enjoy the journey like that? You know, not to worry about where we're headed, but more about what path we're on and the direction we're heading.  Wouldn't it be great to not struggle over the speed at which we're getting to the finish line, but rather over which road to take when we're faced with a fork in the road?  To me, that's much closer to the definition of a healthy and safe lifestyle.

There's something to be said for enjoying the journey. For some it's more than a routine, it's a way of life.....and much like taking the road less traveled by, it might just make "all the difference".  

May the road on your journey rise to meet you.

Have a great weekend,

Mike E.

MOVE: October 4, 2013

Bridging the Gap from Potential to Kinetics……..

Sometimes the gap between what we know and what we do is a wide one.  We know that wearing a seatbelt is the single most effective thing we can do to prevent dying in a motor vehicle accident, but it’s still not a universal norm.  We know that balancing the stress-load that we place on our bodies (whether that be physical, mental, emotional or other) with the rest and recovery we need is critical to our quality of life in the future, but we still run ourselves ragged.  We know that bodies that are not strong, flexible and fit are far more likely to sustain injury, but we still find ways to put any number of (seemingly less important) things ahead of the personal reinvestments needed to keep ourselves functioning well.  

Of course, these are not the only examples, but they are some of the more common ones.  Yet, every once in a while, someone bucks the trend.  They take knowledge and turn it into power; or, if you prefer a twist on words that could make any physicist groan: they turn their “potential” into kinetics, they take action.  Any time I come across a person who’s made this jump I’m so excited for them.  Seeing the confidence they exhibit when they realize that reaching their goals is not only possible but worth the effort is inspiring.  Today I got the chance to see this play out…..one of my very favorite things to witness. 

There I was, chatting with a few folks who had just wrapped up a health assessment, answering questions and providing clarification on how best to make some improvements on the results when, nearing the end of the line, CJ sat down.  I knew it was going to be a fun conversation because CJ is one of a group of folks who has really committed to changing his health, something that he has put his energy into.  It started a couple of years back with a goal very similar to many, wanting to lose some body fat and get in better shape, which prompted him to experiment with some different diets.  It made a difference, but nothing earth-shattering.  Then, two years ago, he set a far more focused goal and started working toward it.  He realized of course that he would need to train more consistently than ever before and get even more focused on his nutrition if he was going to achieve the goal, but he decided it was worth it.  And, after a few months, it started to work; he was seeing improvements and things were getting better, but not quite to the level of the goal. 

Undeterred, he decided (late last year) that he would go all-in toward his goal.  That he would make the time, put in the effort and give himself every chance to succeed.  Although I was not there at that moment when he made the jump, I knew he had just based on the excitement he had about something that most others would consider a lot of effort, maybe too much.  At that moment CJ made the jump from trying different things (what we like to call “experimenting”) to having a specific plan and following it (action).  He started to work in a much more specific way, with much greater consistency; and as the results started to pile up, he started to realize that the plan was going to work, which only fueled his willingness to do the work, a virtuous cycle where things just continue to spiral upward. 

So there I was, about to chat with CJ……and an uncontrollable smile beamed across my face.  Not only had he reduced his body fat an additional 3%, putting him darn near the ideal for men his age, but he had improved his blood-profile on all fronts, increased muscle mass, improved his cardiorespiratory fitness and lost belly-fat……..oh, and he handily beat his personal best in an event he had recently completed.  Not too shabby I thought.  But the best part?  If you ask him, you get the same answer so many others who have traveled the same journey give you:  “It seems surprising……but it really wasn’t that hard……I just had to get organized…….anyone can do this”.

And he’s right……ANYONE who is willing to stop thinking in terms of potential and start taking action can do this.  Your health is YOUR health…..maybe today is the day you start to build a bridge. 

Have a great weekend, 

Mike E.

ENDURE:September 30, 2013

A Healthcare Plan that Really Works

Are you still following the healthcare debate?  You know, the Affordable Care Act ("Obamacare") and all of its moving parts? If so, you might be a little dizzy…..or nauseous……or maybe just sick of it altogether.  2400 pages of legislation makes for a fun party doesn't it?  As both provider and consumer of healthcare services, I've spent the last couple of years (yes, it's been that long) trying to do my part to keep up as best I can.  From the "exchanges", to the numerous measures congress has taken, the the polls, to the recent 21 hour filibuster attempt, there seems to always be something going on related to the accountable care act.   Maybe it's the hype, or maybe there's more to it, but recently the accountable care act story seems to be front and center for me. Last week I even found myself in Boston, speaking to a forum of insurance company representatives, health care professionals and employers who are all trying to find the best way to deal with the many changes.  There was some great discussion and several original ideas and I thanked the group for not booing me out of the room.  After all, as I told them, I've spent most of my career trying to avoid health-insurance representatives and in general trying to keep the people I cared-for OUT of the healthcare system…….I left there with a saturated brain and a strong belief that despite the many changes on the way, there is only one healthcare plan that can work for everyone.  Prevention.....plain and simple.

We spend 75 cents of every healthcare dollar on chronic diseases......that's somewhere around $1.8 TRILLION DOLLARS.  Gulp.  And that's despite the fact that the vast majority (estimated 80% of heart disease cases and 40% of cancers) are preventable.  

As I drove down the Mass Pike and through Hartford, I couldn't help but think of a guy who, a few weeks ago pulled me aside to thank me because "that woman on your team over there (pointing) saved my life".  Although I wanted to think it was just a great compliment for someone deserving some praise, based on his situation and what he described…..he was pretty close to the mark; he was set up to have a rough journey-ahead, but after connecting with someone who took time and real care to explain the situation, he changed his course.  He had great care that day…..and it impacted his health……PREVENTION - it was a plan that worked.

Three days ago a similar situation played out.  About 5 months after having a slightly tense conversation with a person who had let his health slip some (but had pledged to make an effort to get back on track), we crossed paths again.  He walked up to me with a slightly crooked smile and said "did I tell you I'd take care of it?", defiantly showing me the results of his most recent health screening at his worksite.  My eyes widened: "I'm really proud of you" I said, "I knew you could do it"……and without much more than that, off he went, leaving me standing there happy that the message had sunk in enough for him to take the action he needed…….he took care that day…..and his health had improved…..PREVENTION - it was a plan that worked.  

And finally, at the end of the day today, someone pulled me aside to tell me about how he and his daughter, who have been going to the gym together tackled a 5K race.  It was her first and he bested his previous time.  He was excited about it....and rightfully so.  He was not only taking control of his health in a way that worked for him, but setting a great (active and caring) example for his daughter.  How cool is that? It was PREVENTION, a great plan, working for him.

Prevention takes effort......and time…it's not always easy and it's rarely passive.....but plain and simple, it works.  The dosage required might be different for every person and the effect may be more or less lasting.....but the ingredients are the same:

1. Get MOVING

2. FUEL Good

3. RECOVER fully

4. Build reserves in order to ENDURE

5. CONNECT with others along the way

Thank you for putting it to work!

Now go do something extraordinary,

Mike Eisenhart, PT

Managing Partner, Pro-Activity

MOVE: October 1, 2013

See & Be Seen

Darkness is coming earlier so when you step out the door for an evening run, it’s important you take precautions to ensure your safety. The two primary goals are “to see” and “to be seen” and some of the best ways to achieve this are as follows:

See:

• Handheld Flashlight: good for distance and if you want light in any direction, not just where your head is pointed. The best type for running are lightweight, small enough to comfortably hold in your hand, use small, common batteries like AA’s, impact-resistant and bright.  

• Headlamp: provides light in the direction you are looking and are hands-free, which is a plus if you want to hold a water bottle or just prefer empty hands. Any with approximately 50-lumens maximum light output and uses small, common and lightweight batteries like AAA is ideal for most road running situations. Two downsides: bugs are attracted to the light and sometimes the angle of the lamp creates a halo-effect in front of you.  

The ideal is to use both, but either should suffice.

Be Seen:

• Maintain 360-degree reflectivity: this ensures you will be visible from any direction - front, side or back. Simple options include wearing a reflective vest. There are many lightweight ones available designed specifically for running.

• Use multiple reflective points: wear items that light can reflect from at different heights. For example, reflective patches on your sneakers and on your hat.

• Wear retro-reflective stuff: Retro-reflective is the term given to materials having the ability to return (retro) most of the light back to it’s originating light source (a great example is a stop-sign). Many items are reflective but the light reflecting off them is scattered in many directions. Several running companies make clothing items that possess this ability such as the Asics “Lite-show Favorite” short-sleeve.

• Use active LED lights: These blinking lights provide terrific visibility, even during the day.

• Colored LED lights: Wearing different colored lights alerts drivers as to which direction they are approaching you. For example, white lights = from the front or red lights = from behind.

While you don’t need to wear all of these items, the more you can do to help a driver see you - and the more time he has to react - the better for all.  

Be safe and enjoy the run.

~ Joe G.
Always Believe

Joe Galioto is a CPT, Endurance Athlete and 30x ultra-marathoner, who has raced hundreds of miles at night