RECOVER: November 22, 2013

The Big Chill - Cracking the Code on a Healthy Transition

That's all folks.  The clocks have changed, most of the leaves are down, we've had our first snow dusting and the temperature has even dipped below freezing in a few spots this week.  Although winter doesn't officially start for another month, and I'm told we have a few warm days still ahead of us, this can be a tricky time for the body as it tries to adapt to the many changes as we enter the "winter transition."  Just like the change from spring to summer, where the heart and vessels undergo additional stresses while trying to adapt to heat, this is the time of year when we're trying to adapt to the changing demands.  So although I usually like to tell a story or ponder the universe with you.....I decided that I'd go straight forward and practical to keep transition "top-of-mind".

I know for me, there are always a handful of signs that pop-up.....so this year, I've decided to actively defend myself.  Feel free to borrow any of the tactics below or send me some of your tips if you've got any good ones:

1. Semi-annual cold - If it's November and the weather is changing, the kid-sniffling begins.  Although I've considered issuing mandatory yellow-HazMat suits like in the movie "Outbreak"......they're not as easy to find as you think.  So, this year I decided to take it head on and be extra diligent with hand-washing and the related as well get some extra sleep anytime I can.  So far, I've been spared, but we're in the early rounds.....we'll see.  

2. I'm parched! - The second sign is how everything seems to dry out.  It's easy to bring attention to the need to hydrate during the summer, but with winter it's not as obvious. Since thirst gets suppressed when the cold sets in, staying on top of it isn't nearly as easy.  However, I'm happy to report that I may have found a solution. I have a water bottle with a loop of plastic that allows me to clip it right to whatever bag I'm carrying and since it's in-front of my face, it's so much easier for me to remember to sip - I don't leave home without it.  So far so good.

3. Everything aches - this, unfortunately is a common one. Add decreased elasticity of the soft-tissues onto the already noted dehydration and it's not uncommon for little aches and pains to pop up.....for me, it's my left knee that always barks a little.  If there was ever a time to keep the body moving and put 5 minutes into warming up before doing something physical - THIS is the time of year.  It doesn't have to be much......it just has to be.  So if you see me stretching out my quads or doing something that looks like marching in place, you'll know why (not that you'd be surprised right?).

4. Cold sensitivity - this is my least favorite of the three.....but I think of it as a great example of how adaptable the human frame really is.  Earlier this week I stood outside and watched one of my daughters play soccer.....AND I FROZE.  My fingers and toes were like little blocks of ice......and I was dressed warmly (including hat and gloves).......yet the thermometer was only reading 36 degrees.  There's no doubt, part of it was me just being a big baby when it comes to the cold (it's my least favorite season)......but it wasn't just me....everyone there was freezing, parents and kids alike. 

What's wild of course, is that within a few weeks it'll be even colder and we'll all be doing just fine.  No doubt, this is a normal part of the cold-weather transition, but it's important that we respect it. Remember, when we get cold enough, blood is pushed toward the core to protect the vital-organs......which leaves the working tissues without as much supply or nutrients......unfortunately, this can leave them susceptible to extra stress......again, warming up is key here......so bring on the dynamic warm-up!

Here's the best news - the body is not a fragile system, it's both hearty and adaptable....but it takes about 10 days to 2 weeks of consistency for the brain to flip on all the right switches and the "winter settings" to ramp up.  During that time it's important to put up barriers to infection, take in the right amount of fluids, get good quality rest, keep your core temperature up by dressing warm-enough and prime the tissues with blood flow before doing anything strenuous.  They're not the only things, but they can help tip the odds in your favor.

Have a great weekend,

Mike E.

MOVE: November 14, 2013

Be Prepared to Enjoy the Trails All Year Round

I love to spend time in the woods - running, hiking, snowshoeing, exploring with my family - all year long, but my favorite time is now, during the fall and (especially) winter months. The colorful leaves and brisk temperatures add to its attraction, and can be quite comfortable if you dress properly...but realize that you’re not the only one out there - it’s hunting season, and safety has to come first! With the proper strategy and precautions, you can maximize your enjoyment and ensure a safe and respectful outing for all.

Read on and learn the key ways to dress for activity in the cold as well as the best ways to coexist with the hunters.

Understanding Layers

We've all heard that wearing layers is key, but not layering properly can lead to an uncomfortable experience too.

In colder weather, and especially during days where you expect temperature to vary widely, layering is the way to go. This allows for adding or removing a layer or two to keep up with the changes. It will take some experience before you can consistently dress properly for a set of varying conditions.  Remember: when you leave the house, you want to feel a little cool; you will warm up quickly after you begin moving, and this strategy will minimize sweat buildup.

There are three types of layers. Understanding the purpose of each layer, and how to best combine them, will make your time outdoors more enjoyable...and that’s really what it’s all about!

1. Base Layer

• The purpose of a base layer is  to wick moisture away from your skin to keep you dry and add some minimal insulation properties. Common examples of base layers are “typical” wick-away shirts. They can be tank-tops, short or long sleeves, and it’s best if they are a little snug-fitting.

2. Thermal Layer

• This is the primary insulating layer in your system. Its purpose it to keep the cold away from your base layer and your warmth in. For a thermal layer to work, wind cannot travel through it. Fleece shirts or jackets often provide adequate thermal layers.

3. Wind Blocking Layer

• This is your outer layer. Its job is to prevent air from traveling through your insulation.
• Typical layering options include vests and jackets. Gore-tex or other similar materials, are commonly used because they are highly wind and water resistant, and breathable too!  However, if you’re like me, you may find that when working hard  (i.e., running or hiking uphill)... it may not breathe fast enough, and your sweat will not escape, which can lead to chills. So if there’s no chance of rain, you may consider something else.  Experience is always the best teacher!

Safety! Dress to be seen!

All public areas have different zones for each group to pursue their activities in, which should be clearly marked off. However, you should take the proper precautions too.

> Know local hunting seasons.  Specific dates for hunting seasons vary year to year and also by type of game hunted and weapon used. Small-game seasons (turkey, rabbit) stretch from fall through the end of May; large-game seasons (deer, bear) generally occur October through January. Learn the regulations and hunting seasons for the areas where you will be hiking before you go. See the NJDEP Division of Fish & Wildlife Guide to Hunting for more information. Hunting on Sunday’s is allowed in some regions.

> Wear the right colors.  Wearing a blaze orange-colored vest, hat, or pack cover is one of the most important things you can do to stay visible to hunters - it's what hunters themselves wear for safety. If you don't have any of these (although you should if you're doing fall/winter hiking) make sure you wear bright colors and steer clear of earth tones;  also, avoid white because it resembles the rear of a white-tailed deer.  It is recommended that you also avoid wearing red or blue during turkey seasons.  Finally, if you hike with a dog, it should also wear blaze orange, and be visible from all sides and it is recommended that pets be leashed at all times while hiking.

> Use extra caution at dawn and dusk. Hunting activity may increase at dawn and dusk, when animals are feeding and visibility is poor. Wear reflective vests or use a headlamp or flashlight for extra visibility.

> Use extra caution near roads and in valleys. Be especially cautious within 1/2-mile of road crossings (both approaching and leaving) and in valley areas.

> Be heard. Make sure you are heard before you are seen by whistling, singing, talking, etc., while you hike.

> Avoid hunter interference. Hikers should be aware that interference or harassment of hunters in the lawful pursuit of game is a violation of law in many states. This includes interference or tampering with dogs used in the pursuit of game where allowed by law. Sportsmen are partners in conservation—encounters between hunters and hikers are opportunities to raise the awareness of both groups.

Now go out and explore and enjoy your ability to move!

Always Believe,

~Joe G

Joe Galioto is a Certified Personal Trainer, Endurance Athlete and 30x ultra-marathoner.  Contact Joe at jgalioto@pro-activity.com

ENDURE: November 11, 2013

Nothing is Impossible

 I got to meet one of my heroes today (ok, I have several of them).  The funny thing is, I forgot he was one of my heroes for a while.  When I saw that he would be presenting at a meeting I was attending and started thinking about it some, I was pretty excited.  For the last couple of years I've attended a big conference of Physical Therapists as both a chance to connect with some colleagues from across the country all in one place, but also to go back to school.....to literally sit through lectures & topic-presentations in a continuous effort to raise my game.  I'm a fan of this particular conference because they always start with a cool keynote address and pick fun locations; this time in New Orleans, Louisiana a place I'd never been.

A Hero, by definition, is "A person who is admired for courage, outstanding achievements or noble qualities" and as Pat Croce, the physical therapist turned president/owner of the Philadelphia 76ers turned pirate historian (yes, pirate historian) took the stage, I remembered why he is one of my heroes.  Without a doubt I admire his accomplishments.....as an entrepreneur-PT he literally took himself from the training room to the board room.....which, although inspiring, is really the easy one.  If you consider some of the risks he's taken and some of the challenges he's faced along the way

(including a major motorcycle accident), the courage exists......but that wasn't it either.  What I realized in his words and his attitude as he spoke, is that, at least for me it's the "noble qualities" that

counted most.

Now I'm SURE, not unlike anyone, he's not all nobility......and he's not my only hero....not by a long shot - but there was nobility in his message......a nobility that EVERYONE can benefit from.  In a simple and yet highly energetic and entertaining way the message was this:

That despite the naysayers and the unforeseen challenges along the way:  "Nothing is Impossible."

Maybe that sounds like the mantra of a dreamer.  Maybe that sounds like someone who has just gotten lucky.  To me, it sounds like a person who isn't afraid to tackle really big challenges and take on really hard problems.......and those people are heroes because they make things happen.

Whether it's a zero-injury workplace, a massive health change or a bucket list achievement - despite the naysayers, the unforeseen challenges along the way and the effort required - It's possible........reach out when you're ready.

Have a great weekend,

Mike E.

CONNECT: November 4, 2013

This and That and the Year of YOU

Earlier this year (and a few times since), I've referenced "the year of YOU" in these weekly communications as a way to draw attention to the habit that so many of us share of putting ourselves at the very bottom of a very long list of priorities; sometimes with our health at the very-very bottom.  Certainly, we've got great reasons to: whether it be kids we're chasing, a demanding job we're working hard at or other folks and projects in our life that are worthy of our attention, it's so common to hear people lament that they just don't have the time to put healthy actions near the top of their list. So we spend a fair amount of time giving examples of why YOU deserve a spot that's perhaps a bit higher on YOUR list.  No, we're not pushing for selfish acts here.....we're pushing for investments in the engine that keeps the list progressing.  Take the YOU out of YOUR list and nothing gets done. It's of course very simple to say, and extremely difficult to do, but since almost all difficult challenges can be overcome with the right plan, we keep ringing that bell.

So why am I ringing this bell again now?  Because as I'm writing, it's Halloween, the unofficial-official start of the Holiday Season........one of the busiest times of the year.  And if you're anything like "a guy I know", you're teetering dangerously on the edge of allowing yourself to drop right off the bottom of the list entirely.

You see, "this guy I know" (let's call him Guy), used to start the holiday-season with a consumption of candy that bordered on pathological.  Each sugary bite rushing another high-five to the reward centers of his brain.  YES!  His limbic-system would scream as he started to look for other goodies to, you know, "test".  Eventually (usually because his children began melting down like something out of a horror-film as their mom-induced "candy-stop order" kicked in), Guy would call it a night.  The next day the testing continued and it generally lasted until the middle of November when the only thing left were smarties and others from the dreaded "worst candy list" (find the list HERE).  That stretch was a bit of a downer, but not to worry THANKSGIVING was right around the corner.  It wouldn't be long until the feast that could easily trigger a recruiting call from the MLE (that's "Major League Eating" and YES, it exists) would commence.  Now, Guy isn't a big person, but he's got stamina.....he could easily go the 12 round champion-distance with Tom the Turkey.....and be back the next day ready for leftovers.  Of course, turkey-day didn't have the shelf-life of Halloween, which made the next couple of weeks dicey.....but with the ever-present push to get the holidays started earlier, cookie season would lead to holiday-parties and eventually a day of food AND gifts!  And somewhere around December 27th, Guy would start thinking about how next-year he'd have to do things differently......how he'd have to make a greater effort......and how January 1st was a great time to start.  And with some final festivities and a wave goodbye to the current year, this poor Guy would resolve to change.

Amazingly, a few years back, "this Guy" changed his routine; he became "that Guy" (which is totally different).  It started with the Turkey Trot, a local 3.1 mile (5K) race that Guy walked with his kids.....he was part of a team and it was nice to see everyone before heading off to "the feast".  He still feasted, but oddly, wasn't as hungry and was OK only going a round or two with Tom.  A year later, it became a good reason to stay fit leading up to Thanksgiving, a reason to train and a chance to meet a goal.  A year later it was back with the kids, but this time THEY were working toward a goal and he was just there to set a good example.  The following year some more friends from work decided to get in on the mix as THEY worked toward their goals......and before he knew it, his holiday routine had completely changed.  Sure, he's still got this thing for Halloween sugar......but he's learned enough that he can keep it in check.......and this thing with Christmas cookies is still there, but that can be controlled by keeping them out of sight....and, maybe surprisingly at first, the small victories have helped.....but the most important victory is that the holiday-season is no longer a time of abandonment of his health.

When it comes down to it, it was just a simple decision of "this" or "that", one that anyone can make.  There's still time to make 2013 the year of YOU, go ahead, be "that Guy".....

And if you need a turkey trot to get you started, I just happen to know where a team of 200 or more will be getting together......we'd be honored to have you and your family and friends there too as part of the tradition!  Start HERE if you're interested.

Have a great weekend,

Mike E.  

ENDURE: October 25, 2013

What if it really WERE just a number?

Everywhere we go, we're confronted with one of the realities of life…we're not getting any younger.  We see it at work, we see it at home, and we see it everywhere in between.  We're constantly reminded that each and every day, whether we get wiser or not, alas, we still get older.

But what if age was truly "just a number" as so many people like to say? What if a big part of its effects was a choice, something our perceptions influenced as much as our realities?  Sure there's something to be said for "good genes" (even though nearly every study on the subject makes it clear that our habits can act as either gasoline or water on that particular fire); and it's true, aging inevitably leads to one of Ben Franklin's (more famously credited to Mark Twain) two "certainties in life."  But what if you came to learn that the only real value in counting years was for record keeping purposes and you were able to eliminate the power "getting older" had on your life.  Recently I've had the pleasure of witnessing some moments, hearing some stories and CONNECTING with some folks where it sure seems that age really was just a number, a number they weren't about to let slow them down.

Last week I found myself presenting at a meeting to a group of folks who do some very hard work.  Theirs is a job that requires heavy construction in one of the busiest places on the planet.  I started to talk a little bit about why age is NOT the only thing that matters when it comes to preventing injury and I used an example of a person who had done this kind of work for 40 years and how impressed I was with that.  Well, suffice it to say the group, as they looked across the room and nodded at one particular gentleman, weren't nearly as impressed.  As it turns out, the gentleman they were nodding at had completed more than fifty years of work.......and by the sound of it, he's not ready to be done yet.  This, frankly, is stunning.  As a physical therapist, I am rarely surprised by the potential and adaptability of the human body, but this is in a league all its own.....the embodiment of "ENDURE" and a testament to the power to just keep bouncing back when you work hard and then RECOVER every day.

A week or so prior, I found myself similarly impressed.  This time, it was at my youngest brother's wedding.  It was one of those emotional roller-coaster days for sure......amazing happiness for Greg and his new wife Jess, but also trying not to be the mushy-dad as I thought about how fast time flies when my daughters processed down the aisle as part of the wedding party.  If there was ever a moment you realize how fast "that number" seems to grow.  Yet, later that night at the reception I was brought back to the reality of how much still can be ahead.  It was then that my grandfather, at nearly 90 years old, went over to the woman in the red dress (Gina, who happens to be a member of the Pro-Activity team) and asked her to dance.  How awesome is that?  I hope that if/when I reach such a lofty perch, I too won't hesitate to get out there and MOVE.

Finally, yesterday, only moments after sending a congrats email to a triathlete-friend on his most recent personal record setting effort (about 20 years AFTER his physiological "peak", he just keeps getting better), Justin recounted a story he had recently heard about a centenarian (and then some) who attributed some of her longevity to some changes she had "recently" made to her FUELING strategy. By the sounds of it, she (sort of nonchalantly) said to the group of folks she was in.....(paraphrasing) - "you know, it's really not that complicated; if I can do it anyone can, and I've been doing it for about fifty years now". Maybe it is just a number.

I'm certain that there have been days for any of these folks that they felt tired and run down.  I'm certain there have been days when these folks just wanted to be lazy and stay in bed or let life come to them.  However, if results are a window into the actions of the past, there couldn't have been many days like this.  It's extraordinary what ordinary people can do.

Now go do something extraordinary,

Mike Eisenhart, PT

Managing Partner, Pro-Activity