Friday, July 30th, 2010
I’ll admit it, I have a girl crush on our athlete of the week. If I had a vision board, this girl would be plastered all over it. Not only is she an amazing athlete with a killer physique, but she’s also a business owner, and an extraordinary fitness-inspired jewelry designer. YOU MUST check out her work at Fashletics.com.
Are you ready? Let’s meet…
The MP4 Athlete of the Week is: Sarah Wilson
If we asked your coach or training partner to list three words that describe you they would be: Competitive, strong, focused
What are you training 4? Life…. But you probably were looking for a more specific answer. That would be The ITU Duathlon World Championships, Edinburgh, Scotland – September 4th (10k run 40k bike 5 krun)
What is the best nutrition or training tip you’ve ever been given? Eat like a cavewoman…. but cut yourself some slack every now and then and enjoy some of the wonders of the 21st century. I’d say 90% of the time I eat a balanced diet of lean protein, lots of veggies, some fruit, and good fat. But if it’s your birthday I am definitely going to have some cake with you and not feel bad about it.
Tell us about your most memorable athletic achievement. Getting pull-ups! It seems so simple but it was a really big deal for me. It was something I never thought I could do and now I do them almost every day. It taught me something very important about my physical limitations… they only exist in my mind.
Describe your perfect workout. I am a CrossFitter so by definition my workouts are constantly varied functional movements done at a high intensity. This combination of elements has proven to be the most effective form of exercise I have ever tried. There is no such thing as one single perfect workout. It is the constant variation movements and the training of all three metabolic pathways that makes CrossFit so effective and fun.
How do you achieve workout/life balance? Working out is a huge part of who I am but it does not consume me. It is a passion, not an obsession. Ultimately life is all about spending quality time with the people you love and my dedication to fitness has only enhanced my life experiences and relationships with others. I have realized that I enjoy life more outside of the gym because of the energy and intensity I put into my workouts when I am there.
What motivates you on days you don’t feel like working out? When I wake up and think “I don’t want to get out of bed yet”, all I have to do is think about all the other people I know who are probably already in the middle of their morning workout. I think about a race I have planned or a goal I have set. I think about the fact that if I don’t get up and workout I have missed an opportunity for improvement or success.
If you could workout with anyone in the world who would it be and why? My sister Natalie. She could also be the answer to the previous question. It may seem like a silly answer when you just offered me the opportunity to describe a fantasy workout with any number of accomplished athletes, heroes, or generally elite human beings. But I pick Nat. Being around her (working out or otherwise) always revives and inspires me in a way that nothing else can. So no need to call Lance, just put me on a plane to visit my sister and I’m as happy as can be.
What is your favorite workout accessory? I wear a Garmin watch when I bike and run. It’s basically a computer on my wrist and looks pretty silly but it is awesome for tracking pace, distance, elevation, etc.
What kitchen gadget can you not live without? Blender.
What was the last thing you’ve had to eat today? Grilled chicken over arugula with walnuts, balsamic vinegar and olive oil. And a grapefruit.
What book or magazine is on your bed side table? I have a kindle stocked with some great reads: The Primal Blueprint, The Help, The Secret Daughter….
What beauty product is always in your purse or gym bag? Sunscreen and lip gloss.
What is the most played song on your iPod? Not telling. It’s embarrassing.
The first place you go when you log on to your computer is…email.
When you’re not working out where can we find you? Either at my workbench working on jewelry or with my hubby enjoying the simple pleasures in life – relaxing at the beach or enjoying a glass of wine in the backyard.
What’s your motto? I first heard this from my coach a couple years back and it has always stuck with me:
Weakness is a choice.
Thursday, July 29th, 2010
Do you ever feel like what you're missing in your program is really simple?
Then get faster.
Ok, it is not that simple, but it is a start.
Our passion here at MP4 is the everyday athlete: the person who gets up every single day rain or shine and just gets it done. You are not looking to go to the Tour De France, but you are looking to win your local race or sporting event without having to give up life with your kids or weekends with the friends. We love working with folks like you for 2 reasons: your resolve is absolutely no joke. Some of you scare us with how focused and detailed you are (although we love it) and the second reason is the room for improvement is tremendous.
For the majority of clients, you are not doing many things “wrong” as much as you have no focus and are just doing whatever the latest magazine told you to do and you either switch up every week as to what you should be working on or you start right into a pro athletes program and fizzle out after a few months. The following is a checklist needed to build a solid foundation as an athlete who really does want to win their 5k, 10k, marathon, hockey tournament, soccer match, etc.
Nutrition:
Get the junk out of the cabinet and actually eat breakfast. There is a new type of food in town, it is called protein. Try it. It works. I have been doing this for years and it still amazes me in this day and age how many people do not eat enough protein. I am not asking you to kill a deer on the way home from work and stock up your freezer with some meat, but a stop at your local supermarket should land you some gems like fresh fish, lean meats and poultry. Heck, I’ll take beans and tofu, too, if we are anti-meat. Don’t hold back now. You need to have some with every meal.
Workout:
Get an assessment of some kind. I know many of the tests out there are expensive and that may not be where your head is at, but that info is worth it. But say you really are “anti” formal assessment. Perform your own standardized test. Pick a distance that you run or a drill your league does every week and measure your performance in some manner. This is baseline. You must have this info. Then, start basic and easy with your workout program BUT ramp it up every week in a way that actually makes sense. Do not follow your favorite pro athlete’s plan that he/she used to get ready for the Olympics! OY! Instead, find a beginner plan or better yet, have us put one together for you and you’ll be good to go.
Recovery:
Take a day off, psycho. Yeah, I called you psycho. What else should I call you when you workout 7 days a week with no rest because you think that’s going to make you lose weight faster? Contrary to everyone’s belief, a protein shake (just whey protein only) is not a recovery drink. You need a lot more in there. You are not “recovering” by throwing back plain protein (although I am impressed that you are eating protein), but at least you are on the right track. You get an A for effort with this one.
Nutrition:
Now that you have a foundation you need to work on three things: meal timing, meal components and supplementation. When you start feeling like you have a bit of a swagger in your step because you are eating clean and showing restraint, begin to hone in on perfection by eating on a consistent time basis with all the right foods in each meal. And then top it all off with the right recovery nutrition at the right time. Having this together is a mark of maturity and is rarely seen with athletes whose workouts are at the “progression” level.
Workout:
Once you are consistent with your workouts (and I mean for your sport—not the weight room), now it is time to track them. Here is another sign of maturity. Yes, you are running a marathon and distance is important. But please do not just get up and run every day without tracking *something*. And once you start tracking, go back and *compare* to see if you are improving. If you are not, come see us and we’ll get you there.
Recovery:
Now you have ample days off built into your plan and you are not trying to fit everything you possibly can into one week. You have time to rest and you even have a few mind/body classes built into your schedule. Lastly, you take your multi-vit everyday and your protein shake has more than protein in it. Life is starting to take shape.
This is a very simplified check list of “where to start” to begin improving in your sport. This is not for the mature athlete who is now looking to dominate a national event but more for the athlete that is trying to do this on their own for the first time but are not ready yet to invest in the “Lance Armstrong” treatment.
Next week we’ll talk about the Advanced Progression and I will be much more specific as to what this looks like. Stay tuned because it will be worth your while. Til then, can you please just have some protein?
Wednesday, July 28th, 2010
I really love breakfast. We call it brekkie around my house, a remnant from way back, when my children were very small, along with other silly phrases for various things like nigh nigh (bed time), baba (bottle), and bobo bed (big boy bed). Ha!
Anyway, since mornings tend to be rushed, I thought it would be good to pitch out a few suggestions to get you out the door well fed.
A few things to consider …
You must get a good serving of protein at breakfast. It’s a non-negotiable. In fact, as you think of what to eat for breakfast, start with protein – egg whites, protein powder, meat, tofu, cottage cheese, yogurt, etc. So anything suggested below that’s a little skinny in protein (yogurt parfait, museli, french toast, brown rice, etc.) add a protein shake or other protein source.
After protein, starch is a must have at breakfast too. For example, if breakfast is a veggie omelet (protein), plan on having oatmeal or toast (starch) too.
Fruit at breakfast is a natural for good reasons; so don’t stop if this is one of your fruity meals. But as weird as it may seem at first, a green veggie is a beautiful thing to sneak in at breakfast too. You’re unlikely to find salads and greens on many breakfast buffets or brunch menu, but if you can, even if it’s leftover from last nights dinner and in little bitty amounts, do it.
And lastly, we don’t usually recommend having your good fat in the morning because you will be pretty full for a long time and not hungry for your next meal until several hours later. Plus, fats add a lot of calories, kind of a lot to have at the beginning of the day. Know your body and your nutrition plan, and if you can do a fat serving in the a.m., then go for it. If fats first thing don’t work for you, don’t necessarily avoid them, but use fats at breakfast pretty sparingly.
Frittata – this is a make ahead the night before breakfast. Sauté your choice of veggies, meats (turkey, chicken, etc.) in an ovenproof skillet, add scrambled egg whites, salt, pepper, etc. to pan, then put into a 450 degree oven for 40 mins until set. Google for specific instructions and better ingredient ideas.
Strata – Like a frittata, assemble the night before. Layer whole grain bread with chopped fruit or veggies and scrambled egg whites. Cover and let it rest in the fridge overnight, then bake in a 350 degree oven til done. Again, please Google to get accurate instructions. Cooking Light has good recipes!
Egg white and veggie omelet – sauté any combination of diced (raw or cooked) veggies like onions, spinach, mushrooms, broccoli, green beans, greens of any kind, etc., and add 3, 4 or 5 egg whites on top. Cook over low/med heat until firm, flip and finish. Wrap in a whole grain tortilla (occasionally) or have a side of whole grain toast.
Protein shake – any brand and flavor will do. Add a small bit of fruit (berries, peach, orange, lemon juice, pineapple, mango, bit of banana, even canned pumpkin, etc.) maybe a scoop of yogurt or even cottage cheese for a little body, a squirt of flax oil, ice, and you’re off.
Veggie protein shakes – my bestie just got a VitaMix and she sent me the following text: “Omg…romaine, wheat grass, avocado, grapes, parsley, protein powder, lime juice and almond milk. sooo good and I am stuffed!” If you come up with anything good, let us know!
Yogurt parfait - mix the protein powder and yogurt first, then layer with fruit and granola-like cereal. Kashi has a Grape Nuts-type cereal that is lovely.
Museli – combine raw oatmeal, 1 cup of milk (or soy, almond, rice milk, etc.), cover and refrigerate overnight. In the morning add chopped apple, a few chopped walnuts, a shred or two of coconut, sweetener (stvia, honey, etc.) and cinnamon.
Toast or English muffin with a thin bit of almond butter, sliced banana or raisins on top, and a dash of cinnamon. For protein, how about a small whey or egg white shake (Not as gross as it sounds – find one that is mostly protein, with 5g or less carbs and 3g or less fat).
Toast or English muffin spread with low fat cottage cheese, topped with sliced pineapple.
Toast or English muffin topped with sliced tomato, a chopped hard-boiled egg and a tiny amount of grated cheddar cheese. Pop it under the broiler to melt the cheese.
Toast or English muffin topped with a thin layer of almond or peanut butter, topped with apple slices.
French toast – use an Ezekiel bread or other grainy bread, soak in egg whites dashed with cinnamon, and cook on both sides. Use sugar free syrup or even better, top with crushed berries and a sprinkle of powdered sugar.
Brown rice or barley – cooked the night before, then in the morning, warm or leave cold, and top with raisins, sliced apple, and a dash of cinnamon. Have a small protein shake on the side.
Scrambled tofu – spray a non-stick pan with spray, sauté onions, peppers, etc.; add tofu and stir-fry. Season with a dash of light soy sauce.
Cottage cheese with diced melon (cantaloupe-yum!), tomatoes or berries. Add granola or other whole grain crunchy cereal.
That should get you started. Let me know what of these suggestions work out and of course, any that you love too.
Tuesday, July 27th, 2010
Working out in the 100 degree weather while on vacation was amazing! However, I noticed a few things; 1) how fatiguing it was, 2) I felt my calves and quads cramping up during my long hikes and 3) man do I sweat (to the point that I could ring out my clothes). None of this was a surprise to me. After all, everyone knows to drink water in the hot weather to prevent dehydration and to replenish fluids and electrolytes to prevent cramping. But I want to know when and why so I decided to do a little research.
We all know that we sweat to cool off. Sweating is our body’s response to a rise in core temperature. However, through sweating we lose water and electrolytes. In my research I stumbled across a few studies. One study showed that in temperate conditions, dehydration (4 percent body weight loss) reduced single-leg knee endurance time by 18 percent compared with euhydration. FN1. Another study showed that increased body temperature is the main factor underlying the early fatigue with dehydration during prolonged exercise in the heat. FN2. Finally, I found it interesting article which noted research suggesting the effects of dehydration on performance are much greater when training in higher temperatures than training in cooler temperatures. Thus, I can be just as dehydrated but cooler and my performance will not be as affected. FN3.
By the end of my research my head was spinning with scientific and medical jargon which seemed to leave me with more questions than answers. But the one thing I am sure of is major jumps in heat will affect my training.
As I continued reading, I noted that many sources found adaption to the heat occurs within 7-14 days. I don’t know about you, but this makes complete sense to me. Doesn’t the first super hot day seem to be the most difficult training day? Then as the heat persists, we acclimate. Thus, seasonal changes in temperature are less likely to have a big impact on our training. However, traveling for a game/race/event or a huge spike in temperature on game/race/event day is going to be much more detrimental.
If you are planning an event at a location that will be hotter than your normal training temperature, you can plan accordingly. One option is to get to the event location a week early. As I write this, I know that is a luxury non-professional athletes don’t have. Similarly, you may prepare for an event and the day comes and the temperature is 15 degrees higher than what you are used to. In these times, hydration, hydration, hydration is key.
In the end, we really don’t have total control over our event day environment, but we can be prepared. Next surprisingly hot day, get out there and get your training done. Make sure you are prepared i.e. extra water, sodium, gel, whatever you take. Keep a journal of how the heat made you feel during your workout and after your workout. Allow yourself time to recover. If you are hit on an event day, don’t assume you can push through it. The last thing you want is to cramp up or pass out because you didn’t pack extra sodium pill/water/Gatorade.
FN1 Michael N. Sawka, Ph.D., Scott . Montain, and William A. Latzka , ‘Fluid and Electrolyte Supplementation for Exercise-Heat Stress’, http://are.berkeley.edu/heat/Fluid.html
FN2 ález-Alonso J, Calbet JA, Nielsen B.. ‘Metabolic and thermodynamic responses to dehydration-induced reductions in muscle blood flow in exercising humans..’ J Physiol. 1999 Oct 15;520 Pt 2:577-89.
FN3 Maughan, Ron and Shirreffs, Susan(2004) ‘Exercise in the heat: challenges and opportunities’, Journal of Sports Sciences, 22: 10, 917 — 927
Monday, July 26th, 2010
I’ll cut right to the chase: I’ve torn my meniscus. The meniscus is the cartilage that acts as a shock-absorber in your knee, also preventing bones from rubbing on one another. It’s a pretty common whoopsie, and it’s likely that mine has been there for a while, I just made it extra mad by Warrior Dash-ing, taking on an “extreme” (per its name) lifting program, and starting up with running again. What’s just as common is the knee-jerk response (pun totally intended!) to have arthroscopic surgery, especially here in the United States. So common, that while it’s still a surgical procedure to repair or remove all or part of the meniscus, it’s still often lightly referred to as a “treatment” in the biz. Um… If you have to knock me out cold with anesthesia for something, it’s beyond a “treatment”. I just had a facial two weeks ago, I know the difference.
I’m sure most reading this already have an inkling that I’m not a fan of surgery. This is mostly true. I’m all about it for life-saving procedures. For less critical situations, I want more facts first. Being a chiropractor married to a physical therapist makes me both the best and worst patient ever for an orthopedist. The whole reason we stopped in to one the other week was because we were sure from our own analysis that something was wrong IN my joint, such as some torn cartilage, but we weren’t sure what exactly. After a 70 minute wait, some quick xrays, and about 10 minutes of the doctor’s assistant ruling out things we already had on our own, the doctor came in and spent a grand total of 90 seconds with me (tops) to say “torn meniscus, MRI to confirm, surgery will fix it no problem”. Well, 60 of those seconds were for that, the other 30 were spent on some snarky remarks about chiropractors and PTs, but that’s another rant…
I did schedule the MRI for a week later, but, after reasoning that it was not worth having one just for curiosity’s sake, I canceled. You see, I’d already decided I would not have surgery. Not just yet, anyhow. I’ve read enough stuff (see referenced articles at bottom for some examples) to know that, while having torn cartilage predisposes me to osteoarthritis, surgical repair of it does not improve that. Likewise, short-term (1 year) post-op recovery is particularly unsuccessful in females, through an as yet unknown mechanism. As a doctor, I’ve been around a lot of sloppy knees, many of which have had repairs to either the ACL (anterior cruciate ligament) and/or the meniscus. Throw into the mix my husband’s personal (he’s had 2 meniscectomies, 1 repair and he’s not a fan) and professional experience, and a recent random $.02 from a medical doctor that was decidedly anti (would you believe my GYN was discussing his torn meniscus with me during my pelvic exam? LOL), my own intellect-plus-intuition was confirmed and I decided I didn’t need a mugshot of my own meniscus. Probably best that I don’t know exactly what’s up, thus setting mental limitations on what I can achieve on my own. On that note, the orthopedist did mention that he believes I’ve been pretty much fine for so long because of all of the muscle in my legs. Score! It definitely added to my resolve to see what else I could achieve to on my own to support my knee for the time being.
So, what’s on deck? Well, my in-house PT has me on some specific exercises and modified ADLs (activities of daily living—example: I have to walk down the stairs one step at a time, injured leg leading. It takes forever!), and he performs this cool low grade joint mobilization on my knee that makes it feel so much better for a good bit. I’m on ice after activity and a therapeutic dose of ibuprofen for the short-term as we tackle the swelling and inflammation. Large amounts of glucosamine are in play as I build up my reserves of joint tissue making compounds, and sleep is an even higher priority these days. Acupuncture and massage will continue to play a role. The former because I know it’s capable of healing me on many, many levels as a whole person, not just as a knee with a person attached to it. The latter to keep trigger point development in surrounding tissues at bay while my knee is so sloppy. I’m so inspired and intrigued by meditation and guided imagery for healing, I’m investigating some programs for that now. I wear a knee brace. The compression feels good and I’m less gimpy after a lengthy stint of sitting. But, really, it’s mostly there to remind me not to be a jackass, especially while exercising. I don’t run, lift (with my legs), or jump, and I avoid bending my knees past 90 degrees. For example, while yoga is on the menu, my instructor knows to make sure I don’t fold up my knee during child’s pose, so I modify with a ton of blankets or stay on all-4s with something under my knees. I’ll admit it, I got depressed quickly. This is a BIG change for me, activity-wise. So I made a list of what I CAN do to make myself feel better. Here tiz: yoga, swimming, deep water aqua aerobics, NordicTrack, pilates, upper body lifting, biking, elliptical. (The cardio machines are not much of a consolation, but I have caught up on some reading.) Anyhow, I’ve learned to really like some of that stuff and my weight has held pretty steady, so I’m happy for now. Beyond that, everyone I work with is in the know, so I’m less tempted to demonstrate things that might make me regret having done so later in the day when my knee is barking.
Not only is my PT really smart, he's exceptionally handsome! 
What’s my point in telling you all of this? I’m not that unusual, for starters. This sort of thing happens all of the time, to people with fewer resources of information regarding alternatives. People like me are the ideal study subjects, in fact, because we are not professional athletes who are worth so much on the field, it’s considered a bad career move to not get duct-taped, spit-polished, and shined up until the next injury. Likewise, we are not children who might develop improperly if not repaired quickly. We are also active. Sedentary folks, especially those with other factors working against them, such as extreme obesity, are less likely to be studied too. So the information I have gathered showing that surgery does not provide an increase in favorable outcomes (ex. Pain reduction, decreased arthritis incidence, better functioning) is completely relevant to me. Finally, surgery will always be there. Once we re-evaluate my progress in 6 weeks, we’ll alter the plan, if needed. That plan may include surgery. Or the surgical option may play out years from now. Who knows? But I’m smart enough to know that if the knee being so dysfunctional starts to affect surrounding joints badly (ex. hip, lumbar spine), and surgery could correct that situation, then “duh”. Right now, the “duh” would be not trying to rehabilitate sans surgery.
The over-riding theme for the post is: Do your homework. We’re in a “patch ‘em up” society, especially in America. Get second and third opinions until you feel good about whatever decision you make. Know what you’re willing to do. Seek the advice of a variety of practitioners. Regarding ACL and meniscus repairs in those with formerly healthy knees, did you know that outcomes were equal between patients who had surgery + rehab as compared to patients who had rehab only? And that no study on those same knee surgeries in particular has been able to demonstrate a more favorable outcome for those receiving surgery? Kinda makes me think my husband should be making as much as an orthopedist! Especially when you consider the time involved with one versus the other. Nevertheless, check things out. It’s YOUR body. YOU’RE the boss of it. Always make informed decisions regarding the care and maintenance of it. And be flexible enough that, when new information and technology is available to you, YOU can change your mind. A win-win.
http://www.sciencedaily.com/releases/2010/06/100629081630.htm
http://www.sciencedaily.com/releases/2010/07/100722075224.htm
