ENDURE: January 23, 2015

Keep it Simple and You Can Move the World

Spoiler Summary: It seems reasonable that everyone would want to live a healthy life. It's no surprise that when asked if this is the case, the vast majority say "yes". So why then, do so few actually do it?  Try thinking through the pros/cons/barriers like a 2nd grader.

If you had to explain what it means for something to be so daunting it requires "moving the world" to a second grader how would you do it?  Would you start by explaining that weight is actually the force of gravity on an object and therefore the weight (force required to move the world) could be calculated using the formula Fgrav = mass of the earth (in kg) x 9.8 N/kg? Something inside makes me hope not.  

Would you instead try to explain that sometimes people see the challenges in front of them as so big that overcoming them would feel like doing the impossible, like picking up the world?  Certainly seems more reasonable.....but that might go sideways quickly.

I don't know if every 2nd grader enters a junior-philosopher stage (I don't remember my girls being there) but my son is.  Every now and again, usually right before bed (which makes me wonder if he's just playing me and trying to avoid going to sleep), he comes out with something that he's been mulling over all day.  And although it sometimes backfires (wormhole discussions), having read somewhere that kids tend to learn in these quiet moments, I try to decipher when he's really curious and when he's just procrastinating. Sometimes it's easy and others are more like getting into a strategy game against Bobby Fischer.

So when he posed this question, I thought he had me.  He seemed sincere but I could just about hear the word "check" ringing in the room. I didn't want to give a literal question a non-literal answer and I DEFINITELY didn't want to give a figurative question a literal answer and really confuse him......so I decided I'd reframe it, build on the recent science homework he was doing (phases of the moon, etc), go for the nearly impossible 7-10 split, pick up the spare and end the night on a positive.

"Well, there's an 'actual' weight of the world - and although it's really really heavy, that's something you could probably look up on the computer tomorrow....but it's also a saying, which means having a problem or challenge that seems so big it's like trying to move something as heavy as the entire world....but...maybe it just means the person should try to think back to 2nd grade more often....."

When he looked at me perplexed I simply said:

"Well, 2nd graders like you already know that the earth is always slowly rotating; as big as it is....it's always moving.  But sometimes, when we stop and really think about the challenge, we can remember some of the lessons we've known for a long time....and when we do that....even the challenges that seem really big can take care of themselves".

Checkmate.

___

Better health (and the amazing quality of life that comes with it) is attainable for every American in this lifetime......keep moving, eat more plants, get better sleep, avoid smoking, find the positive and connect with people you care about whenever you possibly can......maybe it's not always as complicated as it seems.

Have a great week,

Mike E.

MOVE: January 16, 2015

It's Always Best to Start at the Beginning

Spoiler Summary: Carve out 3 minutes and find a quiet place where you can think.  Answer 2 simple questions and set yourself up for what's possible.

When I was in fifth grade I made my theatrical debut.  It's true; somehow, my mom convinced me to tryout for the fifth grade's rendition of The Wizard of Oz.....and complete with flannel shirt stuffed with straw - I transformed myself into the slightly wobbly scarecrow, the character who was ready to search far and wide for "knowledge" while battling back evil magic (and the occasional flying monkey) along the way. Can you picture it?  Ok, now delete that image and let's never discuss it again. :)

Although I can't say it was a riveting performance, I tried to do the role justice.....and having watched the movie MANY MANY times in preparation for my VERY VERY short acting career, there was one line that still sticks with me today:  Glinda the good-witch, just before sending Dorothy on her way toward Oz, giving simple.....and yet spot on advice:

"It's always best to start at the beginning"

We don't use these exact words - but the truth is, we are often giving this exact advice, perhaps never more often than at the beginning of the new year when people are trying to put their best foot forward toward the best version of themselves.

Of course, there are times when it takes effort just to know when you're at the actual beginning and not just caught up listening to a loud voice urging you to "pay no attention to what's behind the curtain".....but there's an easy way to know the difference.....and it starts with a very simple process of questions - that only you can answer:

1. Does my personal health CURRENTLY allow me to enjoy the highest-possible quality of life?

2. If #1 = yes: Will it stay that way even if I do nothing? If #1 = No, what's missing and when does it need to be ready by to enjoy the quality of life I desire?

Now there are many different versions of these questions that can be found. But at their root, these questions are the foundation of "looking inward", which is required to arrive at the best answer to the last and most important question for any health-change effort.....and one that my team asks almost every day, to almost every client or group we serve:

"What's YOUR goal?"

If you know YOUR goal - the one YOU care about most - you can systematically and deliberately decide how to go about achieving it and whether it's worth the effort and sacrifice required.

Health achievements are not easy - like any worthy achievement, they take consistency and focus over time.....in this case, a commitment to yourself even when it's easier not-to and even when it takes picking yourself back up after a setback......but they don't have to be complicated.

No matter how high the hurdles look....and no matter how long the road in front of us seems.....let us NEVER confuse what is likely with what is possible.....

It's a great time of year to take a look inward and realize how important health and safety really are.  It's a great time of year to commit to the work required.....and it's a great time of year to start at the beginning....no singing monologues required.

Have a great weekend,

Mike E.

CONNECT: January 9, 2015

Sometimes It's Not (only) What You Know: CONNECT, A Year in P/Review

Spoiler Summary: Whether you call them goals or resolutions....if you're looking to achieve more in 2015, the people you surround yourself with can make a very big difference on whether you'll be successful.

Happy New Year!  Can you believe it?  2015.....15 years AFTER Y2K.  Seems like yesterday that we were worried about a turn-of-the-clock meltdown of everything computer driven.  Of course we had no idea at the time that the iPod was about to storm-in and once again change our relationship with computers....or that soon enough our phones would be with us at all times and would have far more computing power than some of the most important devices in history, like both Voyager 1 and Voyager 2  some of NASA's most significant satellites.....and yet, even with all this amazing technological development and the promise that comes with even more amazing devices (wearables, smart-clothes, etc), the evidence clearly shows that one of the most important factors in determining our health is something that's about as low-tech as it gets.....and something that experts believe has been around in one form or another for 100,000 years......it's supportive relationship and conversation - and it goes a little something like this:

_____________

Person 1: "Hey, how've you been?"

Person 2: "eh, could be better....I just found out I my blood pressure is up...and my doctor said she might have to put me on medication, which I really don't want to do"

Person 1: "oh $*W!# (bummer), I'm really sorry to hear that - what are you going to do?"

Person 2: "She said diet and exercise....which I know, but I'm not really sure exactly what"

Person 1: "you should talk to ______ he went through the same thing"

_____________

We hear these types of conversations all the time.  As simple and quick as they are, the can be incredibly important. Since conversations influence our beliefs and beliefs drive our actions, our conversations can have a major impact on whether we succeed or fail when it comes to the goal we're after.  

Let's say for example person 1 refers person 2 to someone who scoured the evidence, has a great relationship with their healthcare team AND has elevated BP for the same (or similar) reasons......In this case person 2 might get great results.

But what if person 1 refers person 2 to someone who only consulted Dr. Google?  What if that same person had a completely different reason WHY their BP was elevated....what if they suggested something to person 2 that has a negative interaction with some other medication he's taking?  Or simply said - "I tried the medication but didn't feel any different, so I took myself off".  No matter how well-intentioned, it might not turn out nearly as well for person 2.

Social support (or "undermining", the evil twin) has a major impact on our health.  We call this ELEMENT #5 - CONNECT and the science continues to show that it's a really big deal since we all behave a bit differently depending on the environment we're in and the people we're around.

Whether it's evidence that shows support for leisure activity promotes health or that social support makes a difference in advanced cancer or in the protection against PTSD, we know that WHO you know (and have relationships with) can impact your health - but it's not just at the level of injury or disease....it can also be related to health risk and behaviors such as Fruit/Veggie Consumption and even weight loss.

We hope 2015 will be filled with new achievements in terms of health and safety - we are absolutely SURE it can be.  Whether it be as simple as this weekly newsletter, or a much more custom-tailored approach, we hope you know that you have our support whenever you're ready to CONNECT and join the conversation.

Have a great week,

Mike E.

ENDURE: January 2, 2015

Congrats, You've made it! ENDURE - Year in Review Part IV

Spoiler Summary: It's the part of health that is so often overlooked.  It's the part of prevention we often want to put on the shelf and pretend we can just ignore.....but the evidence can't be ignored....and this shouldn't be either

From big changes in which party controls the US congress to Derek Jeter retiring and Lebron James heading "back home" to Cleveland.....from gas prices taking a nose dive (not complaining) to people finding new and clever ways (excluding those who went too far) to raise funds for charities-of-choice by memorializing the moment when ice-water gets dumped on their heads....2014 was another wild year.

And whether it's coming to terms with the realization that our mobile devices can cause more than eyestrain  (are you reading this on a mobile device?) or using the turn of the calendar to get a fresh start on the most popular New Year's resolutions (did you know USA.gov had such a list?); we all have a list of challenges, that stand between us and the healthiest version of ourselves.

But this is not news......I don't think I've ever met anyone who considers themselves perfect.....the question (so says the science on growth and goal-attainment) is:

Do we see "challenges to overcome"? Or do we see "flaws and weakness"?

Said another way - do we believe success (regardless of the goal) is dependent on our use of strengths to develop skills? Or do we believe it's all about how talented we are (or aren't)?

Although many, if not most people will set a resolution this year - the most clear indication that we WANT to grow and develop toward the healthiest version of ourselves (1/2 of the most popular are health related).....very few seem to succeed despite the overwhelming evidence that a lifestyle that incorporates MOVE + FUEL + RECOVER can lead to significant health change.  Giving up is so common in fact, that we often hear friends, in the few moments they have to CONNECT, talk about how fast they gave-up on their resolution rather than how much progress they've made.....but, so says the science, it doesn't have-to be this way.

This is the essence of what we call ELEMENT #4 - ENDURE.

ENDURE is not about endurance exercise per se, although we often recommend it as cheap and easy tool to help improve fitness and develop some of the skills that need polishing (all most need is a pair of shoes)....it's about setting a goal and planning a course to attain it.....it's about facing the inevitable twists and turns that pop-up and finding ways to overcome.....and whether it's at work or at home or anywhere in between - it's about committing to the effort of being the best version of ourselves....and making steady, consistent steps down that path (even if they are baby steps to start).

Can you enjoy better health?  Yes.

Is it possible to stay safe and injury free?  Yes.

Will there be personal-storms and reasons to shelve the goal in 2015? Yes.

Can you develop the skills to keep moving forward just the same? Yes - and here are just a few important bits of evidence we've been following that can help:

Find joy in the effort - it's what keeps you working toward the outcome:  even in children, when the "reward" was related to effort, progress and strategy to overcome challenges - they persisted longer.

Your ENDURE-reserves are WAY deeper than you think - believe it and they will be: when it came to "willpower", those who came to believe that had deep wells (limitless potential) were able to stick-to and maintain self-control significantly longer than those who thought of it as finite.

Sometimes it's about the conversation - with yourself: Self-talk is not only normal, but an important factor in how we view (and ultimately tackle) problems and go after our goals.  Some of the latest research suggests that not only can it significantly impact our levels of physical fatigue and motivation to persist, but, if we do it right, can impact our performance under stressful situations.

Truly, this is just the tip of the iceberg.  Whether it be a zero-injury workplace, or those extra pounds that we know is weighing us down, so much of  our ability to achieve comes down to our belief, our mindset, and ultimately our will to consistently march forward....to ENDURE.

From the Pro-Activity team - we hope your 2014 was one for the record books and we look forward to a stronger, healthier, safer 2015.

Now, go do something extraordinary,

Mike Eisenhart, PT

Managing Partner, Pro-Activity

The "rest" of the story......RECOVER, year in review part III

Spoiler Summary: If you think you can push past your limits without enough rest.....you can.....but, if the science is right.....not without a hefty price.

Whenever I try to explain how improper rest or recovery cycles (fatigue) impact the body, I find myself thinking about the times when I was sick at home from school.  It's definitely possible that I was just over-tired and susceptible to a cold or the like, but it's not the actual illness that I'm referring to.

Usually, once a parent was sufficiently convinced the day wasn't some sort of Ferris Bueller stunt, I would just sleep in as long as I could, but inevitably at some point I'd wake up. No worries though, I could always count on Bob Ross (remember him?) and his painting of "happy little trees" here or there to put me back to sleep later in the day.....but somewhere in between, I'd watch the ultimate sick-on-the-couch TV show.....hosted by the guy with the skinny microphone....yep, I'm talking about the Price is Right.  What started with Rod Roddy yelling "come on down" and Bob Barker explaining the rules of the various games, became the ultimate example of how the body handles being pushed.

Spin the big wheel (take a chance) and get as close to $1 (ultimate potential) as possible.....but DON'T GO OVER.

Admittedly, there are many, far more scientific ways to explain the effects of poor (or inadequate) recovery on the body.....but none seems to capture it so simply.

Push the system as hard as you like, up to it's full capacity even.....but DON'T GO OVER.

It's a simple concept, and one that most people seem to generally be coming to terms with. Yet, it's still a concept most of us run up against at one point or another, especially this time of year.

No doubt we expect a lot from ourselves.  We are family members or parents or spouses or all of them.  We are friends or colleagues or co-workers or all of them.  At times we may be caregivers or confidants....and at others we might be coaches or troop leaders.....and still, in what's left of our "spare time" we might maintain homes, have a hobby, volunteer or be a weekend warrior......no matter what the combination, we are often challenging ourselves to do the most we can in the least possible time.  And although AWESOME, holding this type of pace can sure be tiring.

The good news is, the science of recovery-balance is getting better each year.....and the more we learn, the more we know to respect the idea - give it a spin and pull out all of the stops....but don't go over....because even with the right amount of MOVE and FUEL, without the right dose of RECOVER, we'll pay the price later.

So in the third installment of "evidence year in review" - here are some of the key stories we've been following in relationship to our number one strategy to RECOVER: Sleep.

First, if you don't RECOVER, you can't MOVE, at least not nearly as well. This is the case because not only does sleep impair the ability to exercise & exert oneself, it is also associated with more pain, especially lower back pain....but that's not all.  Poor sleep, also damages our cells, destroys our neurons, changes our genes expression and has links to a key cancer protein. It also appears to have a link to Alzheimer's disease.

But it doesn't end there.  Inadequate sleep also influences our FUEL strategies.  It is well known to influence hormones that impact our appetite, but also changes the circadian rhythm of our gut microbes and has been linked to obesity in kids who aren't getting enough or experience interrupted sleep.

And this is only the beginning. The list is long and getting longer....as always, let us know if you want to learn more.

If you celebrate, we hope you had a great Christmas.

Have a great weekend,

Mike E.