CONNECT: January 20, 2014

Getting to Know Phil Cyphers and the Tough, Muddy, Sometimes Spartan World He Thrives In

On November 23rd, Phil Cyphers - a health specialist and personal trainer at Pro-Activity - toed the starting line for his final race of the year: a grueling 24-hour Tough Mudder, an obstacle course race held at Raceway Park in Englishtown, NJ. YES, I SAID 24-HOURS!

Many of us have heard of  - or even done  - Tough Mudder events, those fun (?) races that include crazy obstacles through mud, icy pits, over 10-ft. walls, and the like. But this was the WORLD’S TOUGHEST MUDDER!!! And while there was mud, icy pits and 10-ft walls, there was also crawling through underground tubes, “frogging” across a pond using lily-pad like devices, up impossibly steep and slick slopes  and leaping from a 20-foot platform across a ten-foot span of water onto a hammock-like support structure, plus a bunch of other “fun stuff” for a total of 22 obstacles on every 5-mile loop….over and over again, for 24 hours!.

Race logistics are cruel though, for while he could “practice” them throughout the day, thereby giving himself additional confidence at night, the fact that you’ve done them a number of times actually makes it harder mentally to keep doing them, and doing them and doing them……...

I had the pleasure of “crewing” for Phil that day. That means that each time he finished a lap, I was waiting for him at his tent, ready to give him more nutrition, clean clothes, provide some encouraging words, snap a few pictures - basically get him ready for the next lap. As a veteran endurance athlete myself, I’ve run and biked through the night many times, so I understand the challenge this type of event presents, but I also know that with the right attitude and support, you can get through anything.

Throughout the year, Phil entered progressively harder events and continued to excel, placing in the top 1% in all of them, even winning on occasion. Who is this man Phil that finished the season ranked 35th in age group and 220th overall - in the world!? How did he get started? What’s his background? How can you too be an obstacle course racer?  I was so gracious to be part of his team and very inspired by his dedication that I thought his story had to be shared.  

Joe: When did you start to get involved in these types of events?

Phil: Last October (2012) Eric and I went to see what the original tough mudder was all about. Our goal was not only to complete the course but qualify in the top 5%, which we did.

Joe: So after that first event, you were hooked. What do you find appealing about them?

Phil: Each obstacle race is very unique. The thing I like the most is the primitive nature of the races and the diverse skill set needed. In most competitions only one skill needs to be mastered, for example, running a 5k - all you do is run. This is why triathlons are more challenging and exciting because you’re doing three activities in one event, but in an obstacle race you must run, swim, hike, jump, crawl, lift, carry and so on. You never know what's next but you better be ready for it. And of course, there’s no better feeling than crossing a finish line covered in mud, dirt and whatever else you waded through. I feel we have lost that sense of going outside and getting our hands dirty!

Joe: How many obstacle course race (OCR) events did you do last year? How did you do?

Phil: I completed 9 obstacle races in 2013. My first race of the season was the Mud Man X in the spring, which I took 1st. I raced in that series again about a month ago and took 3rd. My main focus was on the Spartan Series this year. I placed in the top 1% in all my races. I finished the season 35th in the world for my age and ranked 220th in the world - not bad for a rookie! My last race of the season was the World’s Toughest Mudder. Never in my life would I have thought I could run more than 10 miles or for more than a few hours. I completed 50 miles and placed 78th in my division.

Joe: That’s incredible! Do you also compete in other types of events (like running races)?

Phil: I try to compete in 5ks whenever one is local. Running is a big part of obstacle racing. When I run, I try to focus on running technique and race strategy. I also try things such as going out really fast or pacing myself until the finish - it’s a practice run for my OCR’s.

Joe: How do you prepare/train for tough mudder-style events?

Phil: That seems to be the big question. Most magazines have some type of OCR program in them that incorporates functional movements such as pushups, pullups, bear crawls and so on. They have the right idea of using functional movements. The best practice is to train specifically for that race.  I run on the trails to get used to uneven surfaces and hills. The distance I run depends on the distance of the race. I try to mimic obstacles in the race during my run such as carrying logs or sand bags or stopping every mile to do lunges, push ups and burpees. I also try to maintain strength by doing several weight lifting sessions a week. The key is to work on my weaknesses with these races.

Joe: Do you have a favorite obstacle? What is it and Why?

Phil: I don't know if I have a favorite obstacle but I know of a few I definitely do not like! Swimming is not my biggest strength but I like how hitting chest deep water during a race evens the playing field with other competitors. Originally the water was my biggest fear but now it has become my “slow down and relax point” in a race.

Joe: As a personal trainer, do you also train others in preparing specifically for tough mudder events?

Phil: If that is someones goal then I absolutely will. Most of the training we do at Pro-Activity is very functional and related to OCR. This summer I went out on the trails with a few guys and did some OCR specific training. It was one of the tougher workouts I had this summer but also the most fun - I was inspired and motivated by the others.

Joe: Prior to getting involved in obstacle course racing, I understand you were a bodybuilder; how long did you do that for? Did you compete?

Phil: Growing up I was always involved in sports, primarily soccer, baseball and wrestling, but I wasn’t very good. I was always competitive but I was the short skinny kid, who never played varsity and I definitely was not picked first in gym class. When I went to college, I tried out for rugby my freshman year; the coach told me I wouldn’t last a game if I didn't lift weights. By graduation, I had really immersed myself in muscle building and the research behind it and decided to compete. I trained pretty hard for about 8 months and competed in two divisions in the New Jersey “all natural” competition. I took 4th in amateurs and 3rd in my weight class.

Joe: Looking back at your year, does any one moment/race stand out as a turning point?

Phil: I competed in the Spartan Beast at the end of July. it was a 8+ mile course on a ski mountain. It would be the longest distance I had ever completed at that time. It was also the last race of the season before the World Championship so the best-of-the best were competing to get their final points in before the championships. The course started with a brutal two mile run to the top of the mountain with a short swim at the top. After that, it was obstacle after obstacle. It was probably the most fatigued I had ever felt and the most I had ever hurt. I remember getting out of the woods, doing more obstacles and then getting to the bottom of the mountain only to be handed a 40lb sandbag and being told to go half way back up the mountain. At this point my spirit was crushed, my legs were shaking and I was trying to fathom the idea of going half way. Long story short, when I crossed the finish line my tanks were beyond empty and the only thing I could do was fall to my knees and tear up. At that point I knew I could accomplish anything I wanted to, I had completed the longest distance in my life at that point, I had a few more weeks to the World Championships and realized that by staying true to yourself and dedicated, you can truly accomplish anything you set out to do. I felt unstoppable!

Joe: That’s pretty awesome. I agree that staying true to your goal is so important to success. What would you recommend to anyone interested in this sport? Do you need to be a bodybuilder first?

Phil: Like the Nike advertisement says, Just Do It!! OCR is incredible and it's not going anywhere. It continues to grow in popularity each year and the culture and people are awesome! When I go to a race I am always inspired. I have run alongside wounded warriors, biggest losers and professional athletes. Anyone can complete a race, all it takes is dedication, the willingness to prevail no matter what and some guidance on where to start.

Joe: What’s next? Any plans for 2014?

Phil: 2013 was a huge year for me so its definitely going to be hard to top. I plan on competing in the Spartan series again and also going to the World Championships in VT in September. My goal is to bump up a few spots in my rankings. I’ll also be competing again in the Worlds Toughest Mudder in November and hopefully pushing the mileage a bit further. Rumor also has it that there will be an OCR World Championship event in the Fall of 2014 that will bring together all racer-types:Spartans, Warriors, Mudders, etc. I’m hoping to qualify for that! Until then I’ll be playing in the mud.

Joe: Congratulations on a spectacular year, capped off with 50 miles at the World’s Toughest Mudder! It was an incredible experience to crew for you and a pleasure to interview you today and learn more about you and the sport.  Best of luck to you!

Phil: Thanks Joe, I appreciate all the support!

Always Believe,

~ Joe G

MOVE: January 20, 2014

It's Bigger Than That.....

Spoiler Summary - Short story of the power of communication through action and credibility through hard work - perhaps the old adage "leaders aren't born, they're made" is true.

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I saw a friend (GJ) this week that reminded me of one of the most important lessons anyone could ever learn about health, safety, prevention or the related.  He didn't really have to "say" anything actually, because if his actions (and the results) were speaking any louder, you'd need hearing protection. He walked in to the meeting room ready, as leaders do, to kick off the meeting and prime the audience.  

After knowing GJ for several years and having had some good conversations with him, he had clearly made some changes with his health routine lately - he looked fit - which made me happy for him.  We traded a few cordial "how have you been?" comments before the meeting started and then he took the floor.  He was direct and measured in his comments and the attendees listened......all pretty typical.....except then, instead of simply saying "and here's Mike from Pro-Activity" he sealed it with a final theme that is so clear -  IT'S BIGGER THAN THAT.

Paraphrased: "I hope you'll pay close attention because this stuff is important; no one wants the pain and frustration of an injury -- it impacts your livelihood; but more importantly because it impacts your life.....this is bigger than today's work, it's bigger than all of the noise that gets in our way, this is about each of us, our families and our ability to be at our best".

It was a strong message that was well-received.....but, after I thought about it more, I realized much of the "strong" in the message was really the strong in the messenger. That same message would not be nearly as inspiring if it had come from someone who wasn't willing put the effort in and walk-the-walk himself.  That same message, without GJ's obvious hard work would lose something.  Not this time - it came from a source of confidence, deep within, because it was real, because it IS bigger than that for this person.

It's early in 2014, and odds are not everyone the Pro-Activity team has the opportunity to interface with this year will have readied their mind enough to see exactly how "big" personal health, well-being, safety and prevention really are; and along those same lines, it's equally likely that not everyone will be ready to let their healthy-actions speak loudly for them.  But more and more and more people are......and it's AWESOME.  

After the meeting portion was over, I took a moment to compliment GJ on his newer, fitter "self" - he said he was happy with the results so far, but still working at it......a work in progress.  He took some of the information we had (in this case about balance and stability) and a copy to share with his family as perhaps they could get some benefit from some of the things he had learned.....and in exchange he left another shining example of what can be done when you see how important it really is.

As always - please let us know how we can help you achieve your 2014 health, prevention and safety goals.

Have a great weekend,

Mike E.

FUEL: January 20, 2014

When do we start the “Fit Life”? Thoughts from an expecting father

With only 7 weeks until my wife is due to deliver our second (a son this time!), for the first time in this go ’round, she seems to be “nesting”.  All of a sudden the cleaning supplies are out, and things “have to be organized”….in all honesty, it’s music to my ears…I’m a big fan of organization to keep life as simple as possible.  Maybe I can thank my Dad who drilled “put things back where you found them” into the heads of my five siblings and I growing up…or maybe it’s because, well…I’m a bit “type A”.  But regardless – Amy’s mad dash for organization, and various trips to all the stores I love to hate provided plenty of “daddy-daughter” time for my two year old and I to CONNECT on Sunday….and after a day that included a trip to our “BaseCamp31″ training facility so Emma could MOVE (run around, hang from the pull-up bar, and bounce on the stability ball in between practicing some core exercises some of our PT friends showed us), a celebratory fruit smoothie for FUEL, and a 2 hour RECOVER(y) nap….it got me thinking…when does / should the “Fit Life” start if we’re to set our children up to ENDURE a long and full life?

The answer?  Well, for those not interested in reading further – as early as possible…..as in before the child is even born where possible.

For those seeking a bit more fact instead of just my opiniong – consider the following articles and research that has come across my “desk” (aka incredibly overfilled email inbox) recently.  According to an article recently published in the New England Journal of Medicine: Preschool-age children whose mothers did not smoke or gain excessive weight during pregnancy and who were breast-fed for at least 12 months and slept for at least 12 hours per day during infancy had a predicted obesity prevalence of 6%, as compared with 29% among children for whom the opposite was true for all four risk factors; the rates were similar (4% and 28%, respectively) when the children reached 7 to 10 years of age.

Or how about this research review by nutrition expert Michael Greger (you should definitely subscribe to this guy’s Youtube channel), where he provides us the data that supports the linkage between meat and egg intake and the increased risk of gestational diabetes in expecting mothers, while providing further reasons to consume more plant-based foods. https://www.youtube.com/watch?v=ysCuZT2t7XM#t=176

The “Fit Life” relies on our ability to balance our MOVE, FUEL, and RECOVER…and if we do it right we’ll set our children up for the same, so that as they grow we may be a society who CONNECTS around these ELEMENTS, and ENDURES a long and fulfilled life.

-E

MOVE: January 3, 2014

Get (your mind) Ready.....Get (your plan) set....GO!

One of the very best parts about the first few days of the New Year is the feeling of hopefulness that seems to go along with the calendar refresh.  At its core, it comes down to a simple idea: 2013 is over and 2014 is here; but as simple as it might seem, the "reset" is a bit more subtle than that.  I like to use the crowd corralled in Times Square (and similar places around the globe) as the starting-line of a big race, something similar to the look of the Verrazano-Narrows Bridge during the NYC Marathon, where thousands line-up with a goal but no guarantees of success.

If history (and social science) is any guide, the way the "masses" order themselves in this line can tell us a lot about them....and if they'll succeed. Generally speaking, there are six groups, each with a very unique role in the story...and a unique place in "the race".

·         At the very front of the pack, standing right at the starting line you will find the favorites, or in racing lingo the "elites", who are well trained and given a pass to the front because they have a proven record of success and a legitimate shot at winning....they have many assets to pull from but they always must beware of over-confidence.

·         Next after the elites are (group 2) "the contenders" who, because they haven't yet proven worthy of "a pass to the front", got up very early to make sure they could line up right behind the elites. They are well trained and ready to test themselves against "the best" - they want to make a name for themselves and have a well-rehearsed race plan for the year.....they know that if they can endure the inevitable setbacks, things could click and they can surge to the front.....their main asset is desire, but they have to be very careful about pacing.  

·         The next group is one of the largest groups....the "dedicated racers". These folks know a bunch about the race, many have raced it several times and despite the fact that they don't expect to win (overall), they take the race seriously and want to make progress....they want to do better than they did last year.....they want to be at their best.  They've had "good years" worthy of celebration, and those that were not as good, but they don't dwell on it, they keep racing.  Their asset is experience which is a powerful one, but theirs is a risk of not adapting their plan when it makes the most sense to do so....sometimes racers get stuck "doing the same thing expecting a different result".

·         Next (group four) are the "diesels"....one of the groups that inspires me tremendously.  They are out there on pure guts.  They are not really "racers" per se, they don't see themselves that way; rather they are there with a purpose....to prove something to themselves (and perhaps others): that they will finish what they started, that they will just keep going....even when the going gets tough.  Clearly, their asset is "the will to endure".....however they risk working harder when they could be working smarter.  A diesel with a plan could become a contender very quickly....but sometimes they're so busy using their superior endurance that they don't see the potential of becoming a "turbo diesel".  

·         Then there's group five - "the crowd" - who at the sound of the start, move to the sidelines. No, they didn't show up to race....but they did show up, so they are critically important.  Some are there to cheer and build up the confidence of the racers around them, some (slightly more sinister) find it more comfortable to laugh and point when those in the race hit the wall of fatigue.....but that doesn't make them bad....true, they weren't ready to toe the line, but their asset is "power over inertia"....they still showed up.  They may (or may not) realize that if they keep showing up they might surprise even themselves one day when they are standing among the diesels ready to race....it's a fine line though and they risk pessimism, which is dangerous.

·         This leads us to our last group (# 6), who in my opinion, is in a tough spot.....they didn't show-up and they don't really care....everything seems like too much effort....they'll be satisfied to let the "2014 race" pass them by....maybe they'll catch a clip on the news from their chair as they drone-on, with no real goal or direction.  Of course, the situation is never as bad as it seems, and so the asset of the "6" is potential, they have plenty.....but at the time, their greatest fight is just getting started...in essence "showing up".   

So how do you know which group you really belong to? Sometimes it's not as obvious as it seems.  Once you know which group you're in with, what's the best plan to be successful?  After all racing like a contender if you're a diesel will not work out well without proper training.  The good news is - although it's not always easy......it doesn't have to be complex.

The 2014 race is on, those who put safety and health to work will win…..we're here to help when you're ready.

Have a great week,

Mike E.

MOVE: December 27, 2013

Looking Back.....Before Marching Forward

It's the day after Christmas.....Boxing Day for some......"return" day for others (when we celebrate one of the most powerful innovations in retail history, "the gift receipt").....and alone I sit in the conference room at BaseCamp31.  There are seasonal treats and cookies laying around (yes, even at BaseCamp31 you can find workplace junk food) and the building is exceptionally quiet as most everyone has headed home to their families or taken a few days off.  For me, the last project of the day is to finish typing this note.  

Now normally, I'd be rushing out the door too......but with 2013 almost history, I find myself (ever the forward-looker) sitting here thinking back. I realized that my next communication will be the first I write in 2014 and I'm savoring the moment just a little as the ups and downs of 2013 flash across my memory.  There have been many ups and unfortunately a few nearly devastating downs.  There have been several twists, some of which were accompanied by pain, and there were countless turns.  There's been some bitter, there's been some sweet.....and plenty of bittersweet; but in the end we continue to be the lucky ones......lucky to have had another year to do what we love......to play a small role in your pursuit.  For some it has been to get healthy, for others it has been to stay safe.  For some it has been to win, for others it's been to play an entirely new game.  For some it's been to rest secure, for others it's been to blaze an entirely new trail.  Whatever it has been about for you, we are better for having experienced it, and we so hope you feel the same.

In 2013 we witnessed countless moments when someone gained a new appreciation for what it is to MOVE.  Whether it be a first step, a longer leap, a higher jump or a more powerful burst, you have honored us by including us in those moments.

In 2013 we got to see more first-hand evidence of the undeniable transformation not only physically, but mentally and emotionally that takes place when a person decides to FUEL good.  It is with real and genuine joy that we have cheered "we KNEW you could do it" as we witnessed the amazing power healthier food can have on health, vitality and life.

In 2013 we were once again reminded to celebrate but NEVER take for granted the power of resilience and our ability to RECOVER from adversity; something each and every one of us has when we have the right plan and right team around us.

And, sadly, in 2013 we were once again reminded how precious each day is as we witnessed more than a few of you, our family, ENDURE the unimaginable grief that goes along with suffering and loss.  

In 2013 we have seen great hurt and at times cried for and along with you, only wishing we knew how to take it away but ultimately concluding that sometimes simply being there.....ready to CONNECT again when the time was right......was the very best thing we each do for the other.

Like most years, 2013 has challenged us all to make sense of things in an increasingly chaotic world......and it hasn't always been easy.  Yet, if nothing else, looking back we realize how very lucky we are to have shared this part of our journey with the passionate, giving, caring, strong-minded and even stronger-willed people that make up our Pro-Activity Family.  I could go on.....but I just got a text that there's a six year old with a Toys R Us gift card burning a hole in his pocket waiting for me....So I'll just leave it at this - thank you for another adventurous year.

Now go do something extraordinary,

Mike Eisenhart, PT

Managing Partner, Pro-Activity