Tuesday, August 31st, 2010
Where do you find out about fitness/athletic/sport studies? It can be as easy as reading the paper. Every day my father reads the New York Times online. Whenever a headline pops up that is in any way related to fitness, he forwards it on to me. Normally I skim over the article and move on, but this past week he forwarded me two great ones.
The first article was titled “Phys Ed: The Right Kind of Sports Bra.” Yep, studies have gone there. The opening sentence stated paragraph was as follows:
Researchers from the University of Portsmouth in England and other schools recently attached reflective markers to the breasts of a group of female runners and had the women jog along a track while wearing various types of bras or forgoing breast support. The researchers charted the trajectories of the women’s breasts, using infrared cameras. The track was also equipped with a force platform to measure the force of each runner’s foot strikes.
The two facts I took away from this article were:
Guess I need to go back and watch the slow-mo of Pam and Yasmine so I can see this figure-8!
The second article my father sent me was “Phys Ed: Does Music Make You Exercise Harder.”
This one was a great read and was all about how music impacts our training.
In fact, it’s music’s dual ability to distract attention (a psychological effect) while simultaneously goosing the heart and the muscles (physiological impacts) that makes it so effective during everyday exercise. Multiple experiments have found that music increases a person’s subjective sense of motivation during a workout, and also concretely affects his or her performance.
What struck me the most was that that “there are limits to the benefits of music, and they probably kick in just when you could use the help the most….during hard runs at about 90 percent of their maximal oxygen uptake, a punishing pace, music was of no benefit, physiologically..” And I fully agree with this. When I am out sprinting and have my ipod in, I NEVER actually hear the music blasting in my ears during my sprint, it is only during the rest intervals that I actually pay attention to the music.
However, other than for my all out training, music really does make a difference and now there is a study to prove it!
So what about you? Does a sports bra really make that big of a difference when you train? (I can’t believe I even asked that…….) And how does music impact your training? Let me know what you think about these questions and about the two articles!
Oh, and while we are talking about music, here are some songs I’m really digging lately:
Monday, August 30th, 2010
I’m going to let you in on a little secret. There isn’t just “chiropractor-medical doctor” or “chiropractor-physical therapist” tension out there. There is plenty of “chiropractor-chiropractor” stuff going down as well. Luckily, we tend to be pretty good-natured about it. Chiropractors come in lots of flavors—upper cervical specific, full spine practitioners, extremity adjusters… It’s countless, and there’s a lot of overlap and blending of techniques, generally. But what I’m going to address are the labels of “straight” versus “mixer”. Before you read further, you should know that, while I was convinced to earn my chiropractic degree (DC) by some straight chiropractors, I ultimately ended up as what they would call a mixer.
Let’s define the terms. In fairness to straight chiropractors, I will quote from the website of the Federation of Straight Chiropractors and Organizations. Their definition of straight chiropractic is as follows: “A non-therapeutic primary portal of entry health care profession whose objective is to contribute to health through the correction of vertebral subluxation*. It is based in an evolving philosophy and science and is practiced as an art.” With straights, all pathologies (“dis-ease”) are borne of, and secondary to, interference of the nervous system via misalignment of the spine. They go on right underneath that definition to say: “Commentary: Objectives and procedures, inconsistent with the above definition, have been embraced by a faction of the profession. This faction has historically been known as “mixing” chiropractic while that which adheres to the traditional objective of chiropractic has been designated as “straight” chiropractic. Although the “mixing” faction has deviated strikingly from the chiropractic objective, it has not disclosed, designated or identified this fact to the public. For this reason, the adjective “straight” (as defined by Webster: “…undeviated, unmixed…”) has been employed to distinguish those who adhere to the above definition from those who do not. (”mixers”)” In other words, straight chiropractors are real chiropractors, mixers are not. (Yes, that was sarcasm, couldn’t help myself. Shame on me.) And mixers do not have their own federation to explain this. In fact, we don’t go around calling ourselves mixers. Anyhow, if you’re interested, you can read more about what makes a straight a straight here: http://www.straightchiropractic.com/
So what makes a chiropractor a mixing one? According to the straights, it’s anything that deviates from a chiropractic spinal vertebral adjustment. This includes anything from adjusting any other non-spinal joint to the application of hot/cold packs. And certainly this includes the verboten inclusion of anything such as corrective exercise, nutrition counseling, or soft tissue therapy, among other therapies. (Remember, straight = “non-therapeutic” by the definition above). Since mixers do not have a club or organization to define themselves, here’s Wikipedia’s take from the “Straights and mixers” section of their page on “Chiropractic” (which is as questionable in its objectivity as my blogpost is, so keep that in mind): “Mixer chiropractors “mix” diagnostic and treatment approaches from osteopathic, medical, and chiropractic viewpoints. Unlike straight chiropractors, mixers believe subluxation is one of many causes of disease, and they incorporate mainstream medical diagnostics and employ many treatments including conventional techniques of physical therapy such as exercise, massage, ice packs, and moist heat, along with nutritional supplements, acupuncture, homeopathy, herbal remedies, and biofeedback. Mixers tend to be open to mainstream medicine and are the majority group.[9]” You can read their whole comparison here if you scroll down a bit: http://en.wikipedia.org/wiki/Chiropractic Straights like to adjust the spine and let the central nervous system take over and heal the body from there now that interference has been removed. Mixers feel the same way, but they like to tinker around with other things such as nutrition, fitness, posture, even getting as deep as psycho-emotional factors if we are qualified. Perhaps mixers are just less patient than straights and want to give the body more of an assist when warranted. Either way, it is generally accepted that mixers are also more likely to refer to other health professionals if a roadblock to health that is beyond the scope of their practice is recognized. Many even practice with other types of healthcare professionals, such as medical doctors, naturopaths, massage therapists, nutritionists, psychotherapists, acupuncturists, yoga instructors, and personal trainers.
Within those 2 flavors of straight and mixer there are more flavors. Some are: evidence-based (definite mixers); traditional straight; super straight (I’m not sure of the true difference between those last two); and an even smaller subgroup of evidence-based who were represented by the now-defunct group National Association for Chiropractic Medicine (NACM). The NACM was so controversial, even lobbying for the ability to prescribe some pharmaceuticals, that some members of both the straight and mixing camps teamed up to shut down their agenda. I’m telling you, while there’s no street knife-fighting between straights and mixers like the Jets and Sharks gangs of West Side Story (although I love the image!), it is definitely daytime soap opera worthy stuff at times. {sigh} Be rest assured that, no matter what, any licensed and practicing Doctor of Chiropractic must adhere to their state’s current rules regarding what constitutes chiropractic care. And, yes, it varies state to state. Likewise, some mixers go much further with their education and training, earning diplomates in disciplines such as orthopedics, neurology, pediatrics, clinical nutrition and rehabilitation, and practice accordingly. One of my favorite things about my profession is that you can specialize in whatever is your passion and bailiwick. While that can be confusing to the general public at times, I still feel that it’s a strength, and it’s no different from the specialization of other healthcare professionals.
I also want you to know what even triggered this post. A friend and fellow chiropractor with whom I once practiced, and for whom I have utmost respect, was ribbing me a little on Facebook about being a mixer. He went on to say that being a straight chiropractor is the way to go, etc, etc, and mentioned a kidney infection cleared up in a pediatric patient of his, presumably from chiropractic spinal adjustments alone, with no other interventions. He knows that I’m a fan of active care, meaning: I like patients to clean up their diets, supplementing when needed, and correct posture and faulty biomechanics between passive care visits, during which I perform soft tissue or joint manipulation or both. My smartass defense was: “How do you expect your patients to hold their ‘straight adjustment’ if they are a hot mess physiologically and biomechanically?” I’d like to add that when we practiced together he was an amazing soft tissue therapist and adjuster who gave exercise advice, and that he personally lost a bunch of excess weight through better nutrition and regular exercise, from which he enjoys better health. Juuuuuust sayin’. In case he reads this, I’ll cover my butt by adding that he’s a very handsome and sweet guy, a great doctor, and super husband and father to a beautiful family. 
Anyhow, I thought maybe the public might be confused about chiropractic practice and philosophy. It’s not you, it’s us. But there is common ground! We all agree that you get exactly one central nervous system that governs the whole kit ‘n caboodle. I have posted multiple times on that very thing! Balancing that sucker certainly plays a major role in enjoying more optimal health, however that is achieved. Where chiropractors choose different forks in the road is with regard to how hands on (literally and figuratively) we are in that optimization process, not to mention how manipulative we are beyond the hands-on work, such as with diet, exercise, and the like. If you choose chiropractic at any time of your life, the good news is that there is such variety within the profession, you are sure to find a good doctor-patient fit.
Whatever you choose to optimize your own health and per4mance, choose wisely from your head and from your heart. You can’t go wrong with that.
*Vertebral subluxation: http://en.wikipedia.org/wiki/Chiropractic#Vertebral_subluxation (Yep, more debate, but it will give you an idea of what the heck it is. In short, most mixers would define it as a misalignment of one or more vertebral segments that is causing pressure on a nerve root, and therefore interfering with its transmissions. Or something akin to that.)
Friday, August 27th, 2010
I’d like to give a big shout out to Jess, a previous athlete of the week, for inspiring our athlete of the week.
Jess posted this clip on her blog this week…
This clip makes me laugh out loud (really!) and it also reminds me of what we do here at MP4. We design programs made especially for YOU!
We all have unique goals, sports, body types, nutritional needs, and lifestyles, and the ModelPer4mance team is here to design that plan for you.
Let’s get started today! Hit us up at info@modelper4mance.com.
And in case I didn’t mention it, the MP4 Athlete of the Week is: Grace!
Thursday, August 26th, 2010
It’s nearing the end of summer here in New England and I am already in my “mourning” mode thinking about the loss of sun, fun and freedom that summer provides. Our clients, on the other hand, are ecstatic. Let me explain…
We all love a challenge and the rush of excitement a new challenge brings with it. We also love the *end* of a challenge and look forward to a time of less constraints, more choice and the ability to do what we want when we want. That, of course, lasts for about 10 min.
If you decided to do a big event this summer, say an Iron Man, marathon or charity challenge, you most likely spent weeks getting ready for it. For some of these things you may have even invested as much as 15 to 20 hours per week training and couldn’t wait for the day of the event to come for two reasons: 1) to see how you do after all the effort you put into it and 2) to be done with it! What starts out as a welcomed challenge can soon become a huge albatross around our necks and we slowly need to see the dream come to fruition or go its merry way—whichever comes first for some. But what happens after the event is over or when school vacation starts or when your favorite bootcamp class takes a brief hiatus? (haha!) You lose your tree and yell at your coach. Well…some of you do (some of you are nice enough to talk in a sweet, loving way while stressing the need for more structure). The rest of everyone else aimlessly mills the streets looking for another “box” to hop into searching for some much needed security that a tight demanding schedule and the rigors of an unrelenting diet provide. As much we want it to be over, we love the security the “torture” gives us. Losing it is like losing a boyfriend you really weren’t into: you don’t want him but you don’t want anyone else to have him either.
You know, and your family and friends know, too, that you need a break. You are burnt around the edges and you no longer enjoy the training, the time constraints, the planning and so on. Getting up in the morning is a chore. Packing your meals is a chore. Or better, yet, it’s not so much that they are a chore as much as they have lost their excitement. You don’t dread it per se but you no longer look forward to doing it. You may be on autopilot. You may be cutting corners. You may be doing everything as diligently as you were in the beginning but you no longer smile about it. Regardless of what it is that you are experiencing, you want this to be over–then you get what you wished for and all heck breaks loose.
Nothing is uglier than an athlete without a goal. I would rather sever a limb off at the joint with a butter knife than be around a goal-oriented psycho who is without a goal. Talk about sheer mayhem and chaos. We work with some of the toughest clients around. Never miss a workout. Never complain. Work through injuries. Do two-a-days like it’s nothing. Plan their life down to a tee and never, ever whine…until they are goal-less. Suddenly, they are damsels in distress and need to be saved. Now hear me when I say this, this is spoken completely in the voice of love and I am not referring to one person in particular. All of us do this! I am not condemning or chastising anyone in particular nor am I calling any names here. This applies to everyone right now. Not only that, I am just stating a fact. This reminds me of myself: I will drop a 20 pound book on my foot, possibly break something serious and never even mention it to anyone. I could need hospitalization for it and I will never tell anyone; I will sit and make all my client calls from the ER, uninterrupted and on time. But let me get a paper cut or mosquito bite and you would think I was dying from the bubonic plague. Most of you ladies are the same. The bigger the challenge, the louder the battle cries, the better the results; anything less than that and we melt into a pot of sheer discombobulation that culminates into a sea of confusion.
Flash forward to now, the end of summer when many challenges have been met, we are at the tail end of the summer vacation (i.e. school vacation for us mommies is just about over) and the sweetness of the warm weather has worn off and I can show you some uptight, battle ready, angry, confused women who either need a lofty goal with iron clad structure or a good old fashioned beatdown (think bar room brawl here)—or both! They are tired of the freedom, tired of the interim schedule, burned out from the last goal but needing another for sanity purposes, lost, annoyed, antsy, feisty, combative and so on…I’m afraid to answer my phone right now! Haha Holy mother of pearl, let’s get some constraints going here!
So in the interest of empathy and love, here are some suggestions to you folks who are waiting to wear sweaters again to work:
1) Acknowledge where you are in this: Do you really need a goal again or do you need a rest from your last goal? It makes a difference. Picking the former when you really are the latter could mean the difference between you hating where you are or you only needing a few weeks to get over it.
2) Create some stability on your own: No matter what, keep up on your training. Bring it down to baseline if need be but have *something*. Stopping makes you feel like a wet noodle and it creates indifference. Not good.
3) Continue to plan your meals: Even if that means you are planning where you are eating out daily. Not thinking about your menu after having 3 months of meditating on your menu is a recipe for disaster. You may not want to pack anything right now, but you must have a plan for your time of discord. Create an easy breakfast, lunch, dinner type template that has some fun in it so you do not resent your current situation.
4) Pick a smaller, more doable goal: A 5 or 10k is a great goal to think about when you don’t want a huge goal to think about. It’s still fun and competitive, but it does not require you to give up your life to do it.
Once you have done all of this, put it into action! Do not hesitate! And make it REAL! I cannot stress that enough. Yes, us coaches at MP4 can help you out with a new goal and get you going, but if you are not presently working with us, this will help you out tremendously. Honor your inner voice with some good old fashioned stability but leave enough room for some wiggling. The summer is not over yet.
Wednesday, August 25th, 2010
MP4 hearts veggies because eating lots and lots of them all the time are crucial for good health and glowing beauty. We want you to know about all the beautiful green in the produce section and how to bring it into your diet.
Let me introduce a fave, arugula, also known as rocket, Italian cress, and rucola. It is a leafy green herb of the mustard family and has long dark green leaves that are lobed like the leaves of an oak.
In Roman times, waaaay back in the day, arugula was grown for both it’s leaves and seed, which was used for flavoring oils and as an ingredient in aphrodisiac and medicinal compounds. An aphrodisiac, I love it!
Arugula is related to both the radish and watercress and the flavor of the leaves is pepperyish. If you’re new to it, in small quantities shreds of arugula can add a bit of spice to any salad without overwhelming it. It is also yummy as the only green in a salad with a fruit or a fruity dressing to balance its bite. It makes a good pesto and as an ingredient in a veggie pasta jumble, as well as simply sautéed in garlic and olive oil as a side for grilled meats.
Like all of the other green veggies, this little gem pays off big for the cals. One-half cup has a whopping two calories and is loaded with vitamins A and C, folate, calcium and magnesium.
You can find arugula at any good supermarket year round. Once home, rinse the leaves thoroughly and dry well in a salad spinner or with paper towels. Store in a plastic bag in the fridge until ready to use.
While researching I ran into a few message boards with people discussing their allergy to arugula. Unfortunately I couldn’t find what it is in arugula that causes an allergic reaction. It doesn’t sound like any fun to deal with. If you have allergies to other vegetables or foods, at least be aware that arugula has allergic potential and maybe proceed with caution.
If you don’t have allergies (yay!) check out these recipes and give arugula a go. Let us know what you think!
Linguine with Arugula, Pine Nuts and Parmesan
1 lb linguine
½ c olive oil
4 oz arugula leaves
1 cup freshly grated Parmesan
½ cup pine nuts, toasted
additional freshly grated Parmesan
Cook linguine until just tender and firm to the bite.
Meanwhile, heat oil in heavy large skillet over medium heat. Add arugula and stir until just wilted, about 30 seconds. RemDrain pasta and return to pot. Add arugula and toss well. Add 1 cup Parmesan and salt and pepper to taste. Toss well.
Transfer to a serving bowl. Sprinkle with pine nuts. Serve immediately, adding additional Parmesan if desired.
(This is an easy recipe to add a protein like chicken breast, shrimp, scallops or even salmon.)
Arugula and Peach Salad
Dressing:
3 tbsp raspberry vinegar (or other fruity vinegar)
1 tbsp Dijon-style mustard
5 tbsp olive oil
Pinch each of sugar, salt and pepper
Salad:
4 cups torn arugula leaves
4 cups torn butter lettuce leaves
2 or 3 peaches, cut into slices (fresh pears are a good substitute for peaches)
1/3 cup toasted walnuts (5-8 minutes in 300 degree oven)
Combine dressing ingredient and mix together well. Pour over mixed salad ingredients and toss. Sprinkle with walnuts and serve.
(A little of this dressing goes a long way. Use to taste.)
