CONNECT: Putting the Pieces Together (Finally) 10/30/15

Putting the Pieces Together (Finally)

Over the last few weeks, more than a handful of you have asked that I take a moment to write and share the latest chapter of "my story"...recap my recent little jaunt through the streets of Chicago from earlier this month...something that any who have seen our "In Pursuit" board know has been a goal I've been pushing towards.  And though I'm incredibly honored that there's interest (by at least a couple of you), full disclosure, it's not been easy for me to sit down and hammer it out.  Of course, it's not for a lack of thoughts swirling in my head to pull from...but instead because (although it may shock some) writing about "me" in this forum pushes pretty far out of my comfort zone...it's taken more personal reflection than I'll probably admit...and frankly, just doesn't come as easily as it does to celebrate about "you".

So where do I start....well first, with a message of thanks to those that have pushed me to write this...I'm hopeful you'll enjoy reading as much as I gained from the reflection associated with writing......And second...a free pass to any that'd rather not trudge through my literary toilings...certainly no offense will be taken :)..feel free to skip to the announcement section below (don't forget to register for the Harvest Dinner or this year's Turkey Trot team).

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For as long as I can remember, I've considered myself an athlete...someone reliant upon body, mind, and spirit in pursuit of "something" greater.  Of course the "something" has changed, evolved, and grown over time, but my belief in needing all three (body, mind, spirit) to get closer to "it" hasn't.  And while my pursuit continues...and I know I won't get "there" till I get "there"...maybe surprising to some, I've never considered myself a runner, but instead often choose to run...and have even set running-specific goals, for the lessons it's continued to teach, and the ways it's helped me to strengthen (my body), sharpen (my mind), and enrich (my spirit) along the way...

I guess you could say breaking the 3 hour marathon mark has been a bit of a lifelong goal...or at least the primary athletic focus since 2010 when I first "publicly" stated it...not exactly sure why...maybe it's because I've always been inspired by my Dad's story of breaking his marathon goal by exactly 1 second...maybe it's because after my first marathon in '08, I knew it was something that was possible with a great deal of work..but not something I could just wing or rely on "natural" ability to achieve...or maybe it's because in my five failed attempts and the events leading up to each in the years precedingChicago 2015 (2:58:30), I've continued to learn more about myself and things I'm passionate about (health, training, nutrition, fitness, the importance of relationships, faith, community, etc.)...and have met so many great people, training partners, and  friends throughout.  

But when I look back...the "how I did it" isn't really all that different than anything we've talked of before......the pieces of the puzzle were the same...the elements that make them up..the same...it's just that this time around, I paid closer attention to them...acted upon them with more discipline, focus, and precision...

BODY: MOVE + FUEL + RECOVER - For years I've placed too much value on "harder" and not nearly enough on "smarter".  This year I made use of all of the resources available to me...and with the help of our team here and the various training systems we use, I closely monitored each training session and the stress (training load) each placed upon me...training almost exclusively with a watchful eye on heart rate (the body's objective window into the inner workings) instead of subjective "pace" as my guide.  I followed a systematic progression where I provided ample time for my body to establish a fitness "base" prior to encouraging it to "build" speed and strength via increased intensity, all while balancing and allowing the appropriate time to recover both in between workouts, and throughout training cycles (3 weeks up, 1 week easy, repeat x 4-5).  Although looking back, I probably could have done a better job adhering to my strength training routine (2x / wk), I made sure to jump in the treatment room whenever I was on the verge of breakdown or felt something not "right" (happened twice), and was so very fortunate to be able to rely on our PT's to help me get back on track and facilitate the recovery process, FIRST, prior to returning to intense training....the results?...The blue line below is indicative of fitness progress / gains from 5/27-10/12 (race day)...something I was able to complete injury free for the first time since I took up this type of training...maybe the tortoise was on to something with his slow and steady approach.

 

My FUEL choices moved from primarily to almost exclusively a whole-food, plant based selection, and for the first time since I began extensive marathon training I didn't "ache" post long run....I was somewhat surprised to finish a 19+ miler on more than 5 of the final 8 weekends in the season and still feel relatively fresh later in that given day...I guess I shouldn't be given the anti-inflammatory properties of this type of nutrition...but to take it one step further, I was very excited to get down to "race weight"...nearly 15 lbs lower than I started in January...without ever feeling hungry, all while completing LESS total training volume (mileage) than in years past....can only be attributed to one thing...the right mix of FUELING (actual myfitnesspal results below).

 

MIND: ENDURE - If I'm totally honest, in years past...I'd have to admit that I'd often slip mentally before physically.  I'd approach workouts with ONLY the end in mind...cutting a little off the front here and a little off the back there....I'd tell myself I'd listen to my body if I was aching..but wouldn't totally trust it and would default to cranking out more mileage just because "that's what the plan says to do"....I'd tell myself how I'd eat "almost vegan", but often almost turned out to be during the week with a junk binger on the weekend because "hey I just worked out really hard"....and what's worse...if / when I failed, I'd often be more worried about my pride than the ways in which to improve....

Enter the world of positive psychology...the power of mindset...theways to make stress your friend...the concepts of grit and resilience..and so many more....with the help of these "friends" and their teachings...my mind stayed (for the most part) focused in the moment....on incremental change...knowing full well that my actions in the moment would dictate my outcome in the end.

SPIRIT: CONNECT - I had the opportunity recently to attend a mindfulness meditation led by a Tibetan monk...and though much of what he spoke of was fascinating...the two things that stuck with me were 1) we are all connected by something much greater than each of us individually...and 2) faith above all is the most powerful thing in this world...A "believer" even before I attended, not sure I could agree anymore strongly.  

Throughout the training, and most especially on race day, there were so many people in this community I was pulling strength from.  If you've read this far, you're most assuredly one, and I'm not sure any words will do justice to the gratitude I feel towards each of you.  When the going got tough...as it always does...I thought of you...struggles you may have gone through and obstacles overcome....I prayed almost continuously, and especially when the "hurt" set in between miles 22-25 and I began to lose time while fighting with what I had left not to lose faith......it became a bit of a mantra for me, "I can do all things through God who strengthens me". With calves literally seizing on and off from mile 22 to 26.2, I'm convinced that your strength, prayers, and God saw me to the finish line right when I was supposed to arrive, in time to reconnect with a stranger I've only met once before on the sidelines of the Boston Marathon 2011, where he tells me I may have helped save his life (scoll to bottom of linked page), and in achievement of my goal, one step closer to "there".  Somethings aren't coincidence.

The 2015 Chicago marathon and events that led to it pushed my body...it pushed my mind...and it pushed my spirit...and when I crossed the finish line, arms outstretched in gratitude, it broke me emotionally, like only something you've emptied yourself for can.  Whether you know it or not, whether we've connected recently or not...you and yours helped push me through.  Should you be ready, I eagerly await the opportunity to repay the favor.

Happy Training,

-E

RECOVER: 11/20/15 Pressing Pause

Spoiler Summary: Head's up.....it's a great time of year to look around.

I was reading a blog recently that was talking about "dreaming season".....it was geared toward endurance athletes who often use the late fall to reflect, refocus and reset their goals.  It's a short window for those who train year-round and one of the paragraphs really made me think:

"...that process and putting in the work is what links all endurance athletes. Training with purpose, towards a goal makes you feel like you've pushed your envelope just a bit further that day.  Daily training allows you to say "yes I can" and gives you a chance to overcome the doubt and fear during every session"

I really liked the sentiment because it spoke in real terms....and described, pretty closely in my opinion, to what it's "really like".  The author didn't glamorize what it means to be an athlete, instead talked about the purpose, goals, and work involved; the motivation and very real victory that comes with overcoming personal limiters.....the author acknowledged the grit that it takes to keep trudging forward when it's easier to stop; not making it out be good or bad....but rather just to "be".

The more I thought about it, the more I found myself hoping the next few days could be used the same way for all of us.  Maybe not an entire season to dream....but maybe at least a few hours to pause....to put the juggles of life on hold....to pick our heads up from the endurance race we're all competing in....not necessarily to lose sight of the challenges in our path or what sure seems like evils in the world, but maybe let them go out of focus for a bit.  Maybe, just for a few minutes to enjoy a moment doing what the upcoming holiday is all about.....remembering that even in the face of challenges, with strength and gratitude for the many things that have gone right, we can recharge and be ready for the next hurdle we will certainly face. 

I hope on the grand scheme, regardless of the work it takes and the fatigue that so often comes from doing that work.....we all have much to be thankful for....

If we don't cross paths before then, have a great holiday,

Mike E.

RECOVER: 10/9/15 Dose & Response

More on Load: Dose, Response

Spoiler summary - "enough" to prevent one thing and "not too much" to prevent another

Greetings!

There's just so much going on in the world it can be hard to keep track of it all....and, with all the "negative" that seems to make headlines, sometimes you may wonder if it's healthy to even try.  Yet, amongst the tragedies and the presidential politics, two really important scientific studies (and 1 cool video) were making news and they both related to the concept of "balanced load".  

Now, for purposes of recall, I'm not referring to balancing a load that you're carrying to avoid straining something -- which makes a ton of sense in its own right -- rather, I'm referring to the idea that for the body to thrive, it needs to be under enough load; that even though too much load can lead to strain, a body that is completely unloaded gets weak and health suffers.  I used astronauts as an example and talked about how much can go wrong when the body doesn't experience load - check out this video to see how NASA is wrestling with the problem on the trip to Mars. 

So if you were searching what you would've found was this:

1. Not enough load (in this case exercise load, about 4x what's previously been recommended) is linked to a greater risk of heart failure and

2. Too much load ( in this case inflammatory load from tobacco products) is linked to sharp rise in risk for diabetes.....and although this risk can be reversed by quitting, it takes a while.

What does this tell us?  The human "machine" is not weak....but it does require care, in the right amount.  We can't beat it up and expect it will bounce back forever....and at the same time, there appears to be some truth to the old saying "if you rest.....you rust".

RECOVER: 9/11/15 Place Your Bets on Healthy Action

I love technology - gadgets and sensors, data and dashboards....I love the stuff.  As wearables and health data applications have become more mainstream, I've had lots of fun checking out the variety of cool new measures.  So, as you can imagine, I was excited to get an email from a doctoral student from 1/2 way around the world last week telling me about some of his research and a new app he was working on....once I got over the mental hurdle of how small things like twitter have made the world of course.  He has been working on ways to measure markers of recovery, a known predictor of injury and disease - which, of course is right in our wheelhouse.  So, for the last few days, to support his effort, I've been taking some simple measurements (heart rate, breathing rate, etc) even before getting out of bed.  Even though it's a bit of "just another thing" to do in the AM before getting out the door, it's only a minute and the data is fascinating.

 

However, now that it's been a few days, I started wondering if this new knowledge would actually be enough of a nudge to change my actions.  Would it tempt me to go to bed earlier?  Would it help me to keep a more balanced training plan?  Would it actually have an impact on my actions?

 

Of course, no one really knows yet....but plenty of people are placing big bets that it will be something that helps us all achieve a better level of health.  If we used financial investments by the biggest tech companies (google, apple, etc) in health-tech as an indicator, it's fair to say the expectations are big -- revolutionary maybe.  However, tech to date has really been focused on making us more informed; influencing our beliefs and helping us to make better decisions because THIS is what will lower our risk of injury and disease....THIS is what will help us to live out the best version of ourselves - and to that end, there's good news and bad news.

 

The bad news: no matter how we slice it or dice it, actions & environment determines risk and risk determines likelihood of an incident. Therefore, lowering risk is about choosing the best actions and creating the lowest-risk environment.  This was proven again recently when researchers showed that the health-pitfalls associated with diabetes (which unfortunately impacts as many as 50% of the US adult population in either the diagnosable or pre-diagnosable form) were significantly increased for those who smoked. This study for example showed that risk of death in smokers who had diabetes was 50% higher - YIKES!

 

The good news: even small changes in our actions can have an impact. A small, but promising study for example showed that interrupting constant sitting (a known risk factor for diabetes) with as little as 3 minutes of moderate intensity walking had an impact on blood markers associated with developing the disease in kids - COOL!

 

Avoid smoking (and quit if you're ready), get moving  - nothing earth shattering there - but the results can be.  Even though (according to the CDC) the average American "heart age" continues to be higher than actual age, maybe it doesn't have to be.

 

The formula is really pretty simple - know your risk, take action to lower it and prevent injury and disease.  ANYONE can do it -- let us know if we can help.

RECOVER: 7/17/15 Five Things You Can Do to Reduce Your Risk

Spoiler Summary - if there ever was a vulnerable spot, this seems to be the one. 5 easy things you can do to reduce your risk.

There you are, walking along, thinking about your day.  You put your foot down, feel your weight shift just a bit as the surface you're walking on tilts ever-so-slightly, almost unconsciously you correct your balance and keep moving.  This is how the ankle and foot are supposed to work....and in most cases this is exactly how it does.....but not always.

Ankle injuries are one of the most common injuries in active folks -- the most common sports related injury and very common on the work site and at home.  It's not surprising perhaps, all of our body weight balancing through a relatively small area is quite a challenge....and as life moves faster and bodies get bigger, the forces across that area are larger.

However, the good news is that ankle sprains can often be prevented with a few simple tactics.  Here are the top 5 to consider

1. Feet - they're not super wonderful to look at (or smell) in most cases, but how your foot strikes the ground can tell you a lot about your risk.  For individuals who tend to have very high/stiff arches it's not uncommon for more weight to be placed on the outer edge of the foot while walking.  Not unlike a poorly packed vehicle - all the weight on one side increases the risk of a "rollover".  Maintaining flexibility in the feet and ankles can help.

2. Footwear - it's not only what's going on inside the shoe that matters. Choosing the right style of shoe for the conditions and lacing them properly to make sure they are worn snugly (but not tight) can ensure that the foot remains properly positioned within the shoe on every step.  Extra motion within a shoe (sliding/shearing) can greatly increase your risk of an injury, especially on uneven terrain or in situations where you must move quickly.

3. Stability - because of its design, the ankle requires a significant amount of active-stabilization, i.e. muscles working to steady things.  Unfortunately, as we age and as we have greater amounts of sedentary time, those stabilizing muscles can weaken considerably. This can also be the case in folks who always wear high-top shoes/boots or other external bracing. Exercises that improve stability and muscle timing can produce impressive results.  Whether working them into your gym routine or just practicing at home, they can have a strong impact.  

4. Flexibility - not too much, not too little, just right! Although some people have chronic joint laxity which puts them at risk for injury, this is less common in the workplace.  Most individuals, especially those who wear boots frequently, will develop stiffness in/around the ankles.  The achilles tendon is often very stiff, which greatly increases risk and the top of the foot (tibialis) isn't usually much better.  Although there isn't typically a need for long bouts of stretching, short/regular (daily) flexibility exercises can go a long way to reducing compression of the joints and pain syndromes.

5. Priming for timing - as I alluded to in the first paragraph, the foot and ankle, when healthy, are so finely tuned they adapt almost instantly and unconsciously to the surfaces we stand/walk on.  However with a history of injury or in highly sedentary individuals (under-use), that timing can be altered.  Simply "pumping" the ankles throughout the day, doing a few "heel raises" in standing (i.e. raising up on your toes 3-5 times) and weight shifting back and forth prior to activity can help ready the body for action and minimize the risk of injury. For individuals who might drive a long distance and then have to step out of a vehicle.  This 30 seconds is well worth the time.

There are of course many more ways to lower injury risk at the ankle - reach out with questions.

Have a great weekend,

Mike E.

 

RECOVER: June 19, 2015 - End of the Chain & Critical to our Function

After several weeks, we've come to the end of the line.  Well, the end of one line.  We started at the crossroads, where the lower body and the upper body meet and then traced our way up and out....through the shoulder, across the elbow and into the forearm.  Last week we squeezed through the wrist and now....we arrive at the hand.

The hand is critical to our ability to function.  It plays a role in just about everything we do and, as some argue, is what makes us unique as humans.  Our ability to manipulate objects and tools with precise timing and force allows us to do things that literally nothing else on earth can do.  Watch any skillful musician and their speed and dexterity is obvious.  Watch any craftsman or hobbyist who masterfully uses tools to create/repair and you can appreciate the many nerve-connections between the brain and the hand as you watch ideas become reality....the original 3D printer.

However, not unlike any of the areas of the body, when a balance between use and recovery isn't maintained, things can go wrong.  The problem is, when things go wrong in the hand, it can have a major impact on our day to day lives.

So what typically goes wrong? Well, the good news is, the hand is pretty resilient.....it was built for a ton of use.....but it's not without limits.  Therefore, it's important to understand that the trade-off for dexterity and the finely tuned sensation we have in the hand is a lack of padding -- there just isn't much muscle bulk -- this means bones, ligaments, tendons, nerves and vessels are all very close to the surface and is one of the reasons the use of gloves can never be understated.  Lacerations, fractures and other acute injuries to the hand are ALWAYS a risk.

Beyond trauma however, we most commonly see signs of wear and tear.  Individuals who overuse the hands often develop thickening and stiffness of certain tissues.  As hands become muscular, a normal adaptation to hard work, they tend to lose dexterity, motion and sometimes even sensation.  One of the most common imbalances we see on a daily basis is a lack of finger extension and subsequent stiffness in the joints of the hand. This lack of motion often is accompanied by reduced circulation and sometimes results in discomfort....and is largely preventable.

QUICK TEST

Here's a simple self test to illustrate the point.  Flatten your hand on a tabletop by pulling your thumb into the "I swear" position (as if you were "placing your hand on the bible" and taking an oath).  Your fingers should be in line with your hand and the entire surface should be on the table.  

The good news is - most everyone can achieve this.  The not as good news is - that's not the test.

Now, without allowing your fingers to bend (and not using the opposite hand to help), try pulling your fingers up off the surface without lifting your hand....so only the fingers come off.  This is called active finger extension as shown on the third set of pics HERE and is something everyone should be able to do.  Over the years we've evaluated many movement patterns including finger movement and there are many many folks who have lost this motion.  Sometimes the loss in motion is accompanied by other signs/symptoms, sometimes it's not. After evaluation, we often recommend simple "tendon gliding exercises" to help restore motion - as simple as they are, they are surprisingly effective when used appropriately.

Of course, decreased movement is not the only thing we see in the hand....sometimes too much motion can be an issue (unstable or repetitive micro-trauma to joints) and overuse of the thumb with over-reliance on mobile devices is a growing threat (google "iPad Hand").

The best news is, like most areas of movement impairment or imbalance, with some effort, hand motion can return, stiffness in the joints or soft-tissues can often be resolved and movement impairment today doesn't have to be limiting forever.

Let us know if we can lend a helping....um....if we can help.

Have a great weekend,

Mike E.

RECOVER: It's Such a Pain in the Neck

Spoiler Summary: Not too little (compressed), not too much (unstable), but -- a neck that moves right.

Last week I talked about the need for the body to "move right" and the fact that many times finding where the body does not move right and dealing with it quickly can prevent future problems.  Although a simple enough concept, to make it work in the real world requires knowledge of what you're looking at and why it matters.  Over the next few weeks I will discuss some of the more common patterns that my team sees.....starting from the top down.

The Neck

The neck (cervical spine) is a cluster of 7 bones which house the spinal cord, some major arteries and a few other key tissues that connect the brain to the body.  It is a highly mobile area of the body allowing for as many as 6 different motions in order to position the major senses to be most effective (sight, sound, smell and taste).  The benefit of all of the motion is that when it's working well and balanced, we can be highly attuned to our environment and the stressors we (literally) "face", allowing us to stay safe. The drawback, if it isn't working as well, the joints tend to compress, the blood supply to working tissues can be interrupted and everything from very painful headaches ("cervicogenic" headache) to pains anywhere along the upper extremity can result.

So what does "working well and balanced" mean?

Think of a sapling tree that's just been put into the ground.  It's got a ball of roots that have been placed into the ground and given some support by the dirt packed around it.  However, since the roots have not grown into the soil the trees is still easily moved.  Since nobody wants a crooked tree, the owner might place stakes in the ground and attach guy-wires, taking special care to keep them under the proper equal tension.  Assuming this equal tension is maintained, the tree (with good fuel and the right exposure/recovery balance) grows tall, straight and strong. 

The neck is under similar conditions. Without muscle tension to provide stability, the neck would crumble under the weight of the head. Too much tension ("muscle stiffness") on one side without equal opposing pressure on the other and the structure will lean or tip, compressing one side as it bends and pulling at the other.

Of course, since it's guy-wires are living tissue, the neck is a bit more complex than the sapling. With near constant flexing and bending to react to the world around us we are activating many of, but not all equally, the tissues that support the neck. For example, the more times we repeat a motion or the more hours we maintain a posture, the more we tell the body to alter the tension -- to tighten some guy-wires and relax others.  The more this happens, the more potential for uneven wear/tear and eventually aches & pains.

Perhaps the most common movement imbalance we see at the neck is a "forward head posture" which, just like the name implies, is the head sliding forward in front of the shoulders.  If you imagine a picture from the side, instead of the ear inline with the shoulder, we would see the ear is "forward", in front of the shoulder. This happens with gravity during sitting, driving, computer work and (more and more commonly) while using a mobile device.

Although the body can handle some exposure to this position, it's better in low doses as the bones/joints tend to shear on each other and we compress soft tissues as we compensate eventually contributing to a host of painful conditions. One of the most common early warning signs that go along with this posture is the "knot" in the side of the neck and the upper trapezius muscles -- sometimes painful enough to be labeled a "trigger point" as these muscles become overactive and overused while doing the extra work required in an attempt to make up for the poor position.

If forward and compressed is the problem, backward and elongated is very often the solution to restore balance and ease pressure. Sometimes it requires specialized exercises, sometimes it requires changes in work-position to impact posture and sometimes it requires both.  However once normal motion is re-established, rebalancing soft-tissue tension, including strengthening the front of the neck, and tissues that anchor the neck to the shoulder and upper back (the roots) is critical for a long term fix.

If you feel like your posture is "forward" or if you feel like you're losing motion in your neck, we hope you'll deal with it early - when it's easiest to do so. Let us know if you've got a pain in the neck that you're ready to deal with....it might be as simple as moving right!

Have a great weekend,

Mike E.

Recover: March 6, 2015

Spoiler Summary: The human body is amazingly resilient, but like anything with as many inter-working complex systems, it requires balance and consistency to be at its best.  This time of year can be particularly important.

My mom's side of the family is very musical. I don't know if it stems from generations before my grandparents on that side, but my grandmother had a wonderful singing voice and occasionally my grandfather (at 90+) can still be found entertaining "the other old folks" (as he calls them) in the lobby of the assisted living facility where he resides.  It seems the love of music was passed down there: my mom has stayed involved in music her whole life and even though I never stuck with any formal training (it came down to sports vs. music and sports won), it's always been something I'm drawn to. Although I'm not sure when I started really enjoying it, even with an untrained ear, I find myself pulled into the sounds of a balanced symphony (resonance).....and thrown off, maybe even a little stressed, by sounds, even from a single instrument that is "out of tune", "out of sync" or don't seem to be creating a harmony (dissonance).  In a sense, our health, safety and ability to get things done is very similar.....sometimes everything "clicks" and we are able to move through the stresses of the day fluidly.....and other times, if something is even just a little off, we falter.  As strange as it seems, this is one of those times of the year for many, and worth knowing about for all.

As you've read in this blog/newsletter, we are often citing evidence that links 3 "base" actions and 2 indirect influences which come together to create 5 critical areas of health, safety and performance at any age and in any domain (workplace, home-life, community, etc);  We call theseELEMENTS.  Specifically, maintaining a finely tuned balance of MOVE (activity), FUEL (nutrition) and RECOVER (esp. sleep and smoking avoidance) allows us to ENDURE (perform on the long-term).  When done with others (socially CONNECT) we are able to perform our best, to thrive and flourish, which impacts all of those around us.

Although we don't love to talk about it (focus on the positive), we must from time to time acknowledge the alternative.  That when a body is not "in tune", that is, when a balance of MOVE, FUEL and RECOVER is not achieved, a person is far more likely to falter....to have an adverse health event or injury....the opposite of ENDURE, even when only 1 part is not helping harmonize.  There may be no truer example than a very short-lived, but incredibly important blip on the "system stress" radar that seems to consistently occur this time of year...one that points to how fragile the unbalanced system can be and how tragic the results of a poor recovery balance can become.

Although not widely known, and presumably (so say the experts) due to only 1 lost hour of sleep, there is a significant rise in heart-attacks on the Monday following daylight savings time....in some reviews, as much as a 25% increase.  Worthy of our attention.

I was reminded of this earlier in the week when my path crossed with a friend who remembered the passing of a good friend of his during this same time-frame last year and a conversation we had at the time related to this phenomenon.  Could going to bed just one hour earlier been enough to prevent this sad story? The evidence hasn't made this perfectly clear, however some signs, including a reduction by 21% of the same event in the fall when we "gain" an hour, make this a question people are trying to answer.  Perhaps, as simple as it is, it's worth doing anyway.  There are other considerations of course, but the critical message seems to be - maintaining a strong "base" (MOVE + FUEL + RECOVER), gives us the very best chance to flourish.

The human body is not a weak machine......and most of the time it functions like a symphony. If we listen closely and understand the risks we can know when we are out of tune, correct it, and continue to inch closer to our goals and the quality of life that good health and safety brings.  And if you're looking for some really great sounds (although not a symphony), I recommend Yo Yo Ma's Bach cello suites if you're wondering.

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.

RECOVER: October 10, 2014

What it means to be GOOD tired....

Spoiler Summary: Fatigue is one of the greatest equalizers we face.  It can be the factor that sets us up for mistakes and even injuries. With long-term exposure it can lead to many illnesses and is tied to chronic diseases of all kinds.  But sometimes......we bask in it.  

This week was one of the busiest of the year for my team......mornings that started well before the sun and days that didn't conclude until after it set - an all out blitz that kept us hopping. And even though it's not quite over and yet the fatigue is clearly written across nearly every face, it will surely go down as one of the most fulfilling.  So how is this possible?  If "Fatigue makes cowards of us all" and fatigue is the injury/illness precursor that we know it to be (I consider it something like "anti-prevention serum") then how can something that feels a lot like "good tired" really exist?  The answer? Purpose.

________

"What's the point? I mean seriously....why do care so much? People don't change." Those weren't always the exact words, but the message was clear and consistent....it's a message I used to hear a lot and it's a message I used to really hate hearing.  On one hand, it drove me crazy because it's just not true; and on the other it bothered me knowing that one person's (sometimes jaded) view could easily drag down someone who was not as strong a believer in the ability to improve one's health as I was. Because it's often slow and takes multiple attempts in most cases (many of which feel like failures), people do change and it happens all the time.  With that in mind, we've made it our purpose to celebrate those successes with the people who are pursuing them, to hold them up as a strong reply - evidence to those who need it  and refreshing energy for those who believe - it can be done - and this week there was no shortage.

• I got to witness a person who had lost weight, see the significant impact it could have on his blood pressure (what we both agreed was the best levels we'd seen in several years) and watch him smile at blood work that had also improved drastically.

• There was another who pulled up a spreadsheet he had been keeping that showed a steady march toward better health over the last months - I was honored to encourage him to keep up the great work.

• I got a few minutes to discuss a professional conference that one of my team members had returned from where the featured concept was better linking workplace safety to worker health (the first conference of its kind despite folks like us yelling from the rooftops to anyone willing to listen for the last decade)

• I was invited to sit in with some business leaders who were determining how best to make health improvements in their organization because they saw the obvious link it had with work performance

• I was even flattered by a handful of folks who shared kind feedback about reading this weekly letter who felt that it resonated with them in their health journey

• And this morning, when I least expected it, I was forwarded an email that was short and to the point - but no less awesome.  It was from a member of my team and it simply read - "congrats to this guy....he lost 100 lbs since last year!" with the results of a health screening he had performed earlier in the day attached - Awesome.

So, despite the fast paced, long and draining days (10+ miles of walking according to my "wearable" on Tuesday alone) and a healthy respect for the risk that fatigue brings - I wear this week's fatigue with a smile - because when you're beat from doing something that you know is helping to make a difference - the fatigue feels a lot like fulfillment.  It comes down to purpose - and sometimes, that's literally what gets you up in the morning....very very early.

It can be done and we're ready when you are.

Have a great week,

Mike E.