Hip, Hip...Hooray!

If you are anything like me, or the millions of Americans who sit daily for extended periods of time, you may have some issues with your hip flexors.  You see, I have been retired from the fire department now for nearly one year.  Instead of running into burning buildings for a living, I now find myself seated in front of the computer - yep, the same one I am typing on this very moment - doing some form of contract work.  

Man, how things change!

If you've been following this blog of mine for any length of time, you've no doubt seen some post about postural distortion patterns, resulting from a process known as 'adaptive shortening'.  Let's review for a moment...

Adaptive shortening of muscle tissue can occur as a result of repetitive movement, or from a lack of movement.  Let's look at the first cause - repetitive movement.  When we repeatedly perform a specific movement pattern, for example - cycling - our body adapts to the position and function associated with the particular movement.  When we are seated on a bicycle, we are forced into a hip-flexed position.  When we pedal our bikes, we repeatedly flex and extend our hips as each leg cycles through the pedaling motion.  Unfortunately however, the hip-extension that occurs during the pedal stroke, is not complete.  This means that while our hips are moving through some degree of hip-extension, the hip-flexors are always under placed into a shortened, activated position.  It is important to note that runners can experience this too.  

 Cyclists and runners can suffer over-active, shortened hip-flexors.

What does this mean?  

Well...because our bodies are such amazing, adaptable 'machines', they begin to slowly adapt to these muscle lengths, and ultimately 're-position' the body into, what is perceived to be the 'new norm'.  Unfortunately, what this ultimately means is that the body is now positioned incorrectly, and is no longer as efficient as it once was.  This level of inefficiency could simply lead to performance deficits, or worse - it could increase the potential of an injury down the road.

The same type of situation can occur as a result of in-activity.  While we sit, typing away at the computer or comfortably slouching in our favorite chair, our body begins adapting to the position.  This is adapative shortening...and while it is not occurring as a result of repetitive action, it can ultimately has the same result - Lower Crossed Syndrome (LCS), which is a lower-body postural distortion pattern, that I have discussed in detail within previous posts.

So...let's talk about some muscles that come into play with LCS.  The group of muscles known as the hip-flexors, are responsible for - yep, that's right - hip-flexion.  While there are a number of muscles that come into play here, we are going to settle on one specific muscle for this discussion - the psoas.  The correct pronunciation for the psoas is "So-As".  The psoas muscle connects the lower body to the upper body, so it only makes sense that when contracted or shortened, it results in the upper body coming closer to the lower body, anteriorly - or vice versa.  This process is completed via hip-flexion.  Conversely, when the upper and lower body move further away from one another (anteriorly), it is usually a result of hip-extension...an action dominated by contraction of hip-extensor muscles, such as the gluteus maximus.  

The Psoas...a direct link between the upper and lower body.

Adaptive shortening of the psoas muscle typically results in the pelvis being tipped forward - or what is often referred to as an anterior pelvic tilt.  It is important to remember that the spine attaches to the pelvis, and that any re-positioning of the pelvis also affects the spine - and ultimately our posture.  

"Why is this important?' you ask.  Well...let me tell you why.  

When our pelvis tips forward, our spine, specifically our lumbar spine, follows suit.  If, and I stress the if...the remainder of our spine were to maintain a neutral position, it would cause us to lean forward while we stand.  Our brains however, receive information from number of mechano-receptors that monitor various aspects of body positioning, and relay that information to the brain.  Once the brain receives the information, it determines that this is not a good position to be in, and in-turn recruits our spinal-extensor muscles to 'fire' and put the body back into an upright position.  While this returns us to a somewhat normal position - it happens at a cost.

Let's talk about that cost.  

While the brain was doing its job of making us stand up straight, it did so by arching our back, rather than re-positioning the pelvis back to it's normal, neutral position.  This re-positioning of our spine, is a result of increased lumbar extension (lumbar hyper-lordosis), which can play havoc on the vertebral bodies, and the inter-vertebral discs.  Over time, this can result in degradation of both the vertebrae, and the discs, causing back pain and decreased function.

Increased lumbar lordosis on the left.

So what can we do about this?

Well...we can stop sitting.  We can stop cycling, running, walking, working out...well, you get the point, right?  We can't really stop doing those things, nor should we.  What we really need to do, is begin addressing some of these issues through the implementation of corrective-based exercises that focus on returning our bodies to a normal position, thereby increasing function, and decreasing pain and the prevalence of chronic injury patterns...which by the way, typically present as an acute injury, and often go unidentified as a chronic problem - but that's another post, for another day!

Since this post was primarily focused on the hip flexors, it only makes sense that we talk about what can be done with those muscles, to assist in the process of returning the pelvis to a normal position.  While I could go on and on about what treatment, and exercises to perform, I have decided to go a different route.  I came across a website recently, titled "Unlock Your Hip Flexors" that contains some great information about how to release over-active, shortened hip flexors, that could contributing to back pain, a chronic injury cycle, as well as a decrease in your performance.  

You do have to pay for the information within the website, but it is currently available for only $9!  The normal advertised price is $50, but you all know how these websites work, right?  "Get it NOW for only blah, blah, blah....ONLY 1 day left to receive this amazing offer!"  Believe me, I dislike that stuff just as much as the next guy, but I also realize that it is just marketing...and sometimes, it is marketing for some really good information or products. I believe this is one of those situations...cheesy internet marketing/packaging, of some valuable information, that could pay huge dividends for you...at a very low cost.   

Now...in the interest of honesty and transparency, I will tell you that I have recently become an affiliate of this product, and that I will make a small affiliate commission off of the sale of this product.  I'm certainly not going to get rich, and I'm not involved with this product in any other way.  I look at this blog of mine, as a way to share some great information with some like-minded people, and this is simply one way of doing so.  Are there other means by which you can obtain information like this?  Sure there are.  The great thing about this method however, is that the creator of this product has placed a great deal of information (likely more than what you would find on your own), in one convenient package. 

So...check it out.  Purchase if you like, or pass on it.  The choice is yours.  I am simply providing you with what I feel is sound information, about something that most of us could benefit from.  Which is ultimately the purpose of this little blog of mine.

You can hop right to the website by clicking on the following link: CLICK HERE TO UNLOCK THOSE TIGHT HIP FLEXORS!

If you choose to try out this product, please let me know how it works out for you.

As always,

Yours in health and peformance,

John

Lateral Knee Pain

This is going to be a relatively short, quick blog post...almost specifically for a friend of mine, who is currently experiencing the dreaded condition known as...Lateral Knee Pain.

Nearly all runners and cyclists have, at one time or another, experienced lateral knee pain.  Many times, this pain is also accompanied by some serious tenderness on the lateral most aspect of the thigh...the IT Band. This type of pain is most commonly associated with repetitive overuse, and a lack of preventative care.  

So what can we do about it?  

First of all, let's take a quick look at what could be the root cause of the pain.  Like I said, it's typically a repetitive overuse issue...but what exactly is repeatedly being over used?

There are two culprits that can play a major role here...the Vastus Lateralis (VL) and the Tensor Fascia Latae (TFL).  The VL, as shown in the pictures below, is the outermost muscle, of the quadriceps complex.  To find it on yourself, place your palm on your upper thigh, positioned right down the middle.  Run your hand downward until it is located about halfway down your thigh.  Now move your hand approximately 45-degrees outward.  Your palm is now resting on your VL.  If you are a runner or a cyclist, applying a little pressure to this area may result in some minor (or major) discomfort. 

Vastus Lateralis is the OUTER red area.

The TFL is small but mighty!  It has a number of functions.

If that is that case, you need some soft tissue work, to break up the adhesions (knots) that have formed due to repetitive stress, and something known as the cumulative injury cycle.  Adhesions in muscle tissue can cause severe pain, as well as limiting the force production capabilities of the tissue itself.  If these adhesions are not addressed, they can result in compensatory movement patterns, which can ultimately lead to varying degrees of injury.  

Injury is inversely proportional to performance...just sayin'.

The next culprit is the TFL muscle.  This little guy is located in our hip complex, and is responsible for a number of functions.  It truly is a small muscle, relatively speaking, that has it's work cut out for it...so it's no surprise to learn that it too is easily affected by repetitive stress.  The TFL is easily found by taking your hand, and acting as if you were placing it into your front pocket.  As your fingers enter your pocket, press gently on the flesh in that area.  You are now touching your TFL.  Once again, applying a moderate amount of pressure to this area, may result in a bit of discomfort.  One reason for this, is that one of the functions of the TFL is that of hip flexion.  

Is there a bit of repetitive hip flexion that occurs during either cycling or running?  You bet there is!  This is also compounded by a concept known as Adaptive Shortening.  Adaptive shortening refers to the body's response to being repeatedly, and often for long periods of time, into specific positions.  The muscles tend to take on a 'memory' of sorts, and 'adapt' to what the brain tells them is now the 'normal' position.  For example; when we sit for long periods of time, or hips remain in a flexed position.  Over time, the muscles that play a role in hip flexion, adapt and shorten to the position that has become the new-norm.  When we stand, rather than just bouncing back to their normal resting length, these muscles remain in their new, normal, shortened position...ultimately changing the position of specific joints throughout our body.  In this particular case, shortened hip flexor muscles end up pulling the pelvis out of normal alignment, which can ultimately cause low back pain, and even injury.

So...we need to take some steps to help return these shortened, over-active muscles to their normal resting length.

 To do this, you could make an appointment with you favorite Physical Therapist, or Massage Therapist to have those adhesions worked out, and your overactive muscles released via soft tissue massage...or you could simply grab your trusty self-myofascial release (SMR) tool...such as a good foam roll...and get to work on those tender spots.  If you opt for the foam roll, or other SMR tool, it is important to note that there are a few things you should keep in mind...a couple 'rules of thumb' so to speak.

The HYPERICE Vyper...a game changer is Foam Rolling!  It

First and foremost...NEVER and I repeat - NEVER roll your IT Band without first addressing the tension and over-activity within the TFL!  This is worth repeating...but you can do that yourself, and save me the keystrokes.  

Why? You ask.  I'll tell you.

The IT Band is simply a piece of minimally elastic (if any) fascia, that originates from the TFL, runs down the lateral aspect of the thigh, and inserts just below the knee joint line, onto the lower leg.  Often times, runners and cyclists have pain directly on that knobby little bone that sticks out just below the knee, on the outside of the leg.  This little bony prominence is actually the head of the fibula bone.  Repetitive knee flexion, such as that which occurs during both cycling and running, can create friction over this area, and result in some inflammation of the IT Band, and the bony surface.  Many athletes experience significant discomfort by applying minimal pressure to this area...which means something needs to be done.

First of all, we can reduce the prevalence of inflammation to the fibular head, simply be reducing the amount of tension across the IT Band.  This however, is where many make the mistake of simply rolling the IT Band with some sort of SMR device.  This will most always result in an increase of pain and inflammation, rather than a decrease.  The TFL is really the culprit here, and needs to be addressed prior to the TFL itself.  I prefer to use a tennis ball when addressing a tight TFL, but a short foam roller works well too.  

As seen in the picture below, position the tennis ball (or short foam roll) directly on the TFL.  Transfer the bulk of your weight to that side of your body.  You may have to rock forward-backward, or side to side slightly to get the right spot.  When you get it however, you will certainly know it!

Spend a little time resting on this muscle.  Take some deep breaths in and out, and try your best to relax.  The TFL will start to relax after about 20-30 seconds of constant pressure.  Once you begin to feel the release (the discomfort will start to reduce), make small circles on the ball, or rock back and forth lightly on the foam roll.  Dont go to fast, or you may cause the muscle to tense up again.  Slow controlled movements are preferred.  

Once the tension is relieved within the TFL, it is now time to work your way down the leg.  It is probably okay to go right into the IT Band now, but I prefer to start working on the VL prior to the IT Band.  The reason for this is that the VL is also attached to the IT Band along its outer-most border.  Releasing tension in the VL will also have an affect on the total tension placed across the IT Band.  

To release the tension in the VL, position your SMR device along your VL...now that you know how to find it!  Begin with the foam roll at the upper-most (proximal) region of the muscle, and slowly begin to roll your body upward, causing the foam roll to move downward along the length of the VL.  Your body should be rolled slightly toward the side you are working, to ensure direct pressure on the VL muscle.  When you find an overly tender spot - an you will - rest on that spot for 20-3- seconds, and try to get it to release...then move on to find another tight and tender spot.  These tender spots are the adhesions I mentioned earlier.  

Once you have completed this process, you can move on to the IT Band.  Understand however, that there are some who believe that it is not necessary to roll your IT Bands directly, and that doing so may cause increased discomfort...even AFTER taking care of the TFL and VL.  I will let you be the judge of what feels best for your body.  

If you choose to roll out your IT Bands, you will want to start easy.  By positioning yourself as shown above, with your opposite leg crossed over, your foot in contact with the ground, and your body resting on your forearm - you will have the ability to modulate just how much pressure you apply to the IT Band.  Follow the same procedure described for the VL.

So far, we have only discussed how tightness and over-activity of muscles ABOVE the knee, can affect the knee.  It is also important to understand that these same issues can reside BELOW the knee, and have a profound impact on knee pain/discomfort as well.  You see...any time muscle imbalances are present, the joint that is controlled by the affected muscles, is compromised.  Compromise can come in the form of altered joint mechanics which, over time, can result in degradation of other tissues such as ligaments and cartilage. 

If the techniques mentioned above do not resolve your knee pain, you should consider making an appointment with a Sports Medicine Dr. and/or a Physical Therapist, to determine the the definitive treatment to relieve the problems.  As great as these techniques and tools are for relieving a great deal of compensatory movement issues (such as pain), injury is injury, and often requires advanced level care.

The use of SMR tools and techniques, such as those mentioned here, are great for inclusion into a regular 'maintenance' program to reduce the prevalence of injury, due to repetitive stress.

Thanks for taking the time to read my rants!

Yours in Health and Performance,

John

The Chicken or the Egg?

Which came first...the Chicken or the Egg?  

This question has stood the test of time, and to the best of my knowledge...it remains unanswered.  This particular title might lead one to believe that this post is about nutrition.  The truth however, is that nutrition is only part of what we will be discussing in this post...my first in quite some time.

This post is about the concept of RECOVERY, and the importance it plays in overall athletic performance.  So what in the world does recovery have to do with the age old question about embryonic vs full development of the Gallus Domesticus - the Chicken?

 Drum roll please.

The answer?  Not much, really.  There is however, some degree of connection.  Let me explain.

Given two options...which do YOU believe is most important to overall athletic performance enhancement - training or recovery?  Which should have the greater emphasis? Which truly comes first?  Now do you see where the chicken vs egg concept fits in here?  I thought you might.

Whichever you choose as THE most important, may actually be less important than simply learning the benefits of proper recovery, and how to apply them to your training plan.  Understanding that employing proper recovery strategies can help you elevate your training, is paramount.  Mark Verstegen, Founder of EXOS (formerly Athletes' Performance), author of the Core Performance series, and highly sought mental and physical performance coach, puts it simply...

WORK + REST = SUCCESS

Verstegen is not only referring to the inclusion of recovery strategies into athletic performance training plans, but into everyday life as well.  While equally important for the corporate or industrial athlete, for the purpose of brevity, I will do my best to stick to the use of recovery strategies within the realm of athletic performance enhancement...within this post

Recovery is a mindset.  Many people, athletes included, view recovery as something to be done in a 'from' perspective, rather than a 'for' perspective.  That might be a little difficult to understand, so let me explain.  Athletes who are trying to recover from training or competition may elect to take a day off, get some massage work done, or some cryo-therapy.  The mindset however, should be that we/they are trying to recover for the next training session, or competition.  Employing this mindset ensures that recovery techniques will be integrated into individuals' overall training plans...not just inserted here and there, when the athlete finally feels as though he or she is beat down or over-trained. Proper recovery strategies should serve to prevent or at least severely decrease the prevalence of feeling over-trained or over-worked.  

What is the take-away here?  Recovery should not be simply thought of as a post-workout strategy, but rather, a daily integration of a variety of strategies that make up a comprehensive recovery program. 

So what does a comprehensive recovery program look like?  Great question!

I have had the opportunity over the years, to learn from some of the most sought after performance coaches in the world...the Performance Specialists at EXOS (formerly Athletes' Performance).  The methodologies and overall system utilized by these coaches, with their elite-level athlete clientele, are the same as those which we employ during our Firefighter Performance programs at EXOS.  While the specific demands are different between athletes and firefighters, the strategies employed to improve physical performance, as well as increase injury resistance are essentially the same.  One of the key components within these comprehensive performance training systems, which remains consistent throughout, is that of recovery.  

The EXOS recovery system is made up of the six separate, but equally important components listed below:

1. Fuel

2. Sleep

3. Breathe

4. Hydrotherapy

5. Self-Massage

6. Stretching

I can already tell that this is going to be a multi-part post, due to the amount of information I feel compelled to provide you.  Therefore, today we will look at the first two components; Fuel and Sleep.

As athletes, it is often paramount that we view our mealtimes as opportunities to fuel...not just to eat for the sake of eating. We should adopt a mindset that includes the mantra "Food = Fuel".   I'm not saying that we shouldn't enjoy our food.  I'm a huge foodie, and I understand that there are many other things associated with eating - including a tremendous social aspect.  Just remember, that the type of food we put in our bodies can, and does, have an effect on how we perform physically and mentally.  It is also important to understand that how we fuel our bodies has a profound effect on how our bodies recover from a variety of stress, including physical activity such as training or competition.

I have done my best to adopt the mindset of Food = Fuel, and I use it with the athletes and firefighters whom I have the opportunity to work with.  The mindset I am speaking of, is that which lies at the heart of the EXOS performance system, used with top level athletes from all sports, leaders in business and industry, and the firefighters whom we work with. 

FOOD = FUEL

Within the EXOS nutrition/fueling system, there a few rules of thumb, or checkpoints that we follow...three, to be exact. 

Checkpoint Number 1: Fuel Checkpoint

The Fuel Checkpoint can be used when preparing various meals throughout your day.  With proper meal planning and building strategies, you can be assured that all aspects of proper fueling will be addressed...if you so choose.  Remember...it's a mindset.  You must choose to adopt it.  Below you will find the five components that need to be addressed when building a meal.

Fuel: Consume minimally processed, high-fiber carbohydrates that supply sustainable energy.

Build: Include lean proteins which contain the necessary building blocks for repair and recovery.

Protect: Include healthy fats to reduce inflammation, and nourish the brain.

Prevent: Consume a variety of colorful fruits and veggies that are nutrient dense, and high in minerals and phyto-chemicals that aid in tissue repair, and increase immune function.

Hydrate: Consume 1/2 to 1 ounce of WATER per pound of body weight, per day.

Ask yourself, "Did my last meal deliver on all of these components?" "What was lacking, and what could I have done better?"  If your are like most people, you may not have nailed each of these.  If you came up short, try to set an achievable goal of at least 80% compliance on your next meal.  Remember folks...this is real life.  Setting realistic, achievable goals will allow us to become highly successful over time.  Success rarely occurs overnight, so stop setting yourself up for failure by expecting to change a lifetime of fueling habits in a day or two.  Remember...it's a mindset.

Checkpoint Number 2: Fueling Strategy Checkpoint

Within the EXOS nutrition system, there are ten...yep, you read that right...10 key-rules that will optimize your nutrition, thus improving performance and recovery.  Don't worry though - these are pretty easy to understand, and relatively easy to apply.

1.   View Food as Fuel: remember...it's a mindset!
2.   The 80-20 Rule: 80% of your fueling meets the criteria in Checkpoint #1.
3.   Consume Lean Proteins: remember the mantra "the less legs, the better".
4.   Eat Fats that Give Back: healthy fats reduce systemic inflammation, and nourish the brain.
5.   Eat the Rainbow: colorful fruits and veggies provide profound nutrient benefit.
6.   Eat Breakfast Everyday: balance insulin and sugar by eating a power-packed breakfast.
7.   Eat Every Three Hours: frequent fueling helps minimize blood sugar spikes, and over-indulgence
8.   Hydrate-Hydrate-Hydrate: need I say more?
9.   Fuel For, and Fuel During activity: high quality fuel prior to, and during endurance activities.
10. Refuel Following Your Workout: helps repair-rebuild lean muscle, and reduce inflammation.


Checkpoint Number 3: Five Nutrition Principles

Follow these simply principles to ensure you are adhering daily to a solid, foundational nutrition plan.  Rank how you did on each of these key principles, on a scale of 1 to 5, at the end of each day.  You should strive to achieve a 4 or 5 in each category, but remember...change takes time, so don't beat yourself up if you don't achieve this goal in the first few days.

1.  MINDSET: Did you have a proactive approach to today's fueling opportunities?

2.  EAT CLEAN: Did you choose mostly minimally processed, nutrient-dense food?

3.  EAT OFTEN: Did you eat breakfast within 30-min of waking, and every three hours after?

4.  HYDRATE:  Did you consume half your body weight in oz of water today?

5.  RECOVER:  Did you properly fuel prior to, during, and after your activity?  Did you consume      multi-vitamin, fish oil, or other necessary nutritional supplements today?



Alrighty then!  That's NUTRITION...in a nutshell.  No pun intended - okay, maybe there was a small reference to the Planter's NUT-rition commercial.  You've not seen it?  Nevermind.

Let's move on to the second component of the Recovery System...SLEEP.  I LOVE SLEEP...I just wish I could sleep past 4am!

Sleep, like nutrition, is a vital part of the recovery process.  There are a plethora of physiological functions that occur ONLY when we sleep.  During sleep, our brains undergo a 're-building' process, as does our body in general.  Research has shown that 'rejuvenating hormones' are released during sleep.  These hormones help to 'refresh' our brain and body, preparing it for what lies ahead.

In his book "Every Day is Game Day", Mark Verstegen shares data from the 2001 National Sleep Foundation's "Sleep in America" survey.  This survey determined that 63% of American adults get less than the recommended amount of sleep - which by the way, is 8-hours per night.  31% get less than 7-hours of sleep per night, and it should be no surprise that 40% of American adults reported having trouble staying awake throughout the day.

This is an amazing book that can be applied to every aspect of life.  Click on the link above to order from Amazon.

As a firefighter for more than 25-years, I am very familiar with sleep deprivation, and the dramatic effect it can have on memory, cognition, mood, and energy levels.  While many of us would like to think that sleep and rest are for the weak, the truth is that those who truly desire sustainable high-performance in ALL aspects of life, require sleep.  I know there are still some of you who are reading this that subscribe to the concept of "I'll sleep when I'm dead", but what if I told you that sleep deprivation, or sleep-debt can actually cause an increase in your level of bodyfat.  

What?  Now I've got your attention huh?

Well, it's true!  sleep-debt can wreak havoc on your ability to eat healthfully, and train at the levels you desire and require...which creates a perfect environment to increase body fat.  Yep.  It's true.  I wouldn't lie to you.

I mentioned that there is a great deal of hormonal release during sleep - so let me expound on that somewhat.  But first...let's talk briefly about two phyisological states that our body can be in; Anabolic and Catabolic.  Anabolic is synonymous with building, while catabolic is synonymous with tearing down.  I don't think it requires much in-depth knowledge of human anatomy and physiology to know which of these two physiological states we desire to be in.  Yep...ANABOLIC.

Now, back to sleep.  During sleep, our bodies releases Growth Hormone and Testosterone (two anabolic hormones) to help repair and re-synthesize (re-grow) lean muscle, fascia, and the entire neuro-muscular system.  Sleep deprivation can decrease the amount of these necessary anabolic hormones, thus creating a catabolic state, that serves to undermine all of the hard work we put forth during training - effectively decreasing our ability to perform at the level we desire...both physically and mentally.

                DISCLAIMER TIME - DISCLAIMER TIME - DISCLAIMER TIME !!!

As clearly stated above...it is time for a quick disclaimer.  I AM NOT AN EXPERT ON SLEEP.

There, I said it.

I'm really not, nor are you...most likely.  But here's the good news.  YOU DONT HAVE TO BE AN EXPERT ON SLEEP to know something about what makes a successful night's sleep!  So...that being said - what DOES make for a successful night's sleep?

Sleep is broken into cycles, each of which consists of varying depths of sleep.  The main sleep cycles are known as light, REM, and deep sleep.  Pretty scientific huh?  Light Sleep is the initial stage of sleep, and if you have spent any time working in a firehouse...this is the bulk of the sleep you have received.  Unfortunately, this stage of sleep does not provide us with much benefit - in terms of recovery.  After we have been sleeping lightly for roughly 90-minutes (and we are not interrupted by the sound of fire alarms) we enter REM sleep.  REM = Rapid Eye Movement.  Research has shown that REM sleep is critical for optimal brain performance and for the organization of memory.  As Verstegen puts it, "REM sleep is where the brain upgrades from the stimulus of the day."  High quality REM sleep will help you wake up feeling refreshed and energized, rather than sluggish and un-focused.

It is commonly stated that "REM sleep helps you above the neck, while Deep Sleep helps out below the neck."  What the heck does that mean?

As mentioned previously, numerous hormones are released, during deep sleep, that help to repair damaged tissues within our body...muscles, fascia, etc. So...while REM helps to reset our brain (above the neck), Deep Sleep plays a major role in revitalizing everything below the neck.  Deep sleep is vitally important for the restoration of lean muscle, as well as building immunity.

Speaking of immunity.  Many endurance athletes suffer from depressed immune systems...just one of the benefits of being highly fit!  Proper nutritional support, along with high quality sleep provides a foundation for increasing our immune response.  Pretty cool if you ask me...a guy with a chronically depressed immune system!

Let's take a look at how the sleep cycles work.  Sleep cycles typically range from between 90-120 minutes.  Throughout the night, our bodies cycle back and forth between light, REM and deep sleep.  Prior to waking in the morning, our bodies will transition from deep sleep to light sleep, allowing us to complete full sleep cycles, and awake feeling refreshed.  If we are interrupted, and awakened prior to re-entering light sleep (which is often the case in the firehouse), we may feel sluggish and tired, rather than energized and focused.  Sleep studies have revealed that, during a good night's sleep, we may go through between three and five full sleep cycles - depending on the amount of time we are asleep.

The body will naturally awaken after a number of full cycles...which is pretty amazing to me.  This is due to something known as the Circadian Rhythm.  As is often the case for many high-performers, the circadian rhythm is what awakens them...not an alarm clock.  The alarm clock is there to backup the innate circadian rhythm, and can often awaken you right in the middle of a sleep cycle...leaving you feeling sluggish and even somewhat disoriented.

When it comes to sleep performance, consistency is key.  Ideally, we would go to sleep at the same time each night, and awake at the same time each morning.  But this is the REAL WORLD, and that rarely happens.  Right?

Our bodies are amazing machines, that have the ability to adapt to a variety of circumstances.  This is why, when it comes to sleep, consistency is so important.  Giving our bodies 7-hours of sleep each night will provide more benefit than if you were to give it the same total number of sleep hours during the week, broken into 10-hours one night, six the next, then four, etc.  I realize that this is sometimes how it goes in real-life...just be aware, that the benefits associated with sleep are not fully realized in this in-consistent manner.  

But that's real-life.  So how, in real-life, do we increase our chances of obtaining the often elusive successful night's sleep?  Below are a few tips for how to improve your sleep, and your chances for waking feeling refreshed, and ready to attack the day.

1. Create a proper sleep environment.  Block as much light from your room as possible.  Artificial light can prevent you from entering into a state of light sleep, or easily disrupt you from light sleep, and prevent you from transitioning to REM sleep.  Watching television, working on a computer, or surfing the web on your cellphone can severely hamper your ability to sleep soundly.  Blue light, or short wave-length light emitted from electronics can suppress melatonin...a naturally occurring hormone that helps us fall asleep.

2. Aroma Therapy.  Believe it or not, breathing in calming-scents like lavender and chamomile, help to relax the brain, and lead to deeper sleep.  There are a number of aroma-therapy products on the market that will aid in the sleep process, and I would encourage you to research which products would be most beneficial for you.

3. Chill Out.  Cooler temperatures have been found to help you sleep longer and more soundly, so...lower that thermostat a few degrees before going to bed, and create a better sleeping temperature.

4. Calming Activities.  In addition to aroma-therapy, try out a few other calming activities that serve to relax the brain, such as consuming herbal tea, stretching, and meditating.  There are also a number of breathing techniques that can be used to reset your brainwave patterns, and create a calming effect.  We will discuss breathing techniques in greater detail, in an upcoming post.

5. Brainwave Patterning.  Research has shown that brainwave patterning can be beneficial in calming the brain, and preparing it for sleep.  There are a number of sleep 'apps' available on the market that produce sounds that pattern the brainwaves, and transition them from the rapid Beta waves, into the calming stages of both alpha- and theta-waves.  I have used these successfully over the years within the firehouse, in an attempt to obtain better sleep.  

The last component of sleep that I want to share with you all...hoping that this blog post hasn't already PUT YOU TO SLEEP!...is that of the infamous Power Nap.

That's right...there is power in napping!

Those of you who are opposed to napping, and think that it is for the weak, need to practice a little bit of open-mindedness for a few minutes.  Napping is NOT FOR THE WEAK!  As a 25 year veteran of the fire-service, I hardly think of myself as a weak man.  Within the fire service, napping is encouraged, due to the levels of physical exertion, and sleep deprivation that are often faced by firefighters throughout a 24- or 48-hour shift.  Members of elite special operations military teams such as the Navy Seals and MARSOC Marine Raiders, are required to engage in brief napping periods while on extended patrols and missions, to ensure success.  Do these sound like weak individuals to you?

Ok, now that your mind is opened a little more, lets talk about what constitutes a nap, and how to take one.  Seems pretty simple huh?  You'd be amazed by just how difficult it can be sometimes, to take a simple nap.

Verstegen states "Your Performance Day should include a small window for a power nap.  Elite performers are great at finding a way to fit this into their schedules."  It is important to understand that naps reduce stress, enhance your memory, boost your creativity, preserve stamina...and can even increase your sex drive!  

So what should a nap look like?  

A proper nap can be 10, 20, or even thirty minutes in length.  Remember...we are not trying to enter into a full sleep cycle, just simply get some rest.  You might be surprised to learn that in order to gain the restorative benefits of a nap, we don't actually have to fall asleep!  

Optimally, we want to find a way to lay down...get horizontal.  This does not mean however, that benefit is not obtainable by taking a small siesta right in your office chair.  Lying down is most beneficial, but understandably it is not always an option.  It is also important to understand that if you are not accustomed to taking regular naps, it may take some practice.  It's not always easy to disassociate yourself from the stress that you are trying to escape from.  

Practicing some breathing techniques, such as closing your eyes and breathing in for a 4-count, holding it for a 2-count and breathing out for a 6-count (4-2-6 breathing) can help to refocus your mind, and allow you to enter a relaxed state.  This relaxation alone, can provide tremendous restorative benefits...even if you don't fall asleep. The goal of a true power nap however, is to enter into light sleep, and transition into REM sleep, then awaken before entering into deep sleep.  Sleep studies suggest that both light sleep and REM sleep can be interrupted without creating the detrimental affects associated with the interruption of the deep sleep cycle.  

There are a number of sleep timer apps available online, and the one that I have used extensively for both sleeping and napping purposes is Sleep Cycle Power Nap. This app estimates your level of sleep by monitoring your body's movement during sleep and naps.  It allows you to choose between a Power Nap (max 20 minutes), a Recovery Nap (max 45 minutes), or 1 Full Sleep Cycle (max 120 minutes).  Through the monitoring process, the app will choose the appropriate time to wake you, utilizing a soft-toned, progressive-volume alarm.  I highly recommend using this app if you are worried that you might not naturally awaken from your nap...and get yelled at by your BOSS!  

Whew!  That was a lot of information to take in at one time huh?  I encourage you to re-read this as many times as necessary, to make sure you don't miss anything.  I also encourage you to use this as a 'launching pad' from which you can begin to research these topics on your own, and gain a greater understanding of how the recovery process fits into a comprehensive performance program, that has the potential of creating sustainable high-performance in your life, and taking you to that next level!

Next time we will discuss the benefits of Breathing and Hydrotherapy, and where they fit into this system.

Yours in Health and Performance,

John 

Small but Mighty!

The phrase is so simple, yet it can say so much.  Small but Mighty.

Like celebrities, or iconic figures whose names become known as 'household names'...the phrase Small but Mighty could be considered a household phrase.  A phrase that has been used by so many people, to explain or define so many different things.

Today's post is going to be just that...small but mighty.  Okay, you're right...that's not proper grammar.  What do you expect?  I'm not a writer...just a blogger.  I don't have to, nor am I expected to use proper sentence structure when I put pen to paper, so to speak.  

Did anyone see that squirrel?

Hang on a second, while I circle back to what I was writing...sorry, blogging about.  Small but Mighty...yep, that's it.

Many of you who follow my life through the crystal ball of the 21st century - Facebook - know that I am involved with an amazing charitable organization; The Free Wheel Foundation.  You also know that the Free Wheel Foundation raises money for our countries fallen heroes, and their families, through a cycling event that is now known as The Ride 430 Challenge.  Last but not least, you also know that our team's training and fundraising efforts are in full swing, as we approach the start date of our 2014 Ride 430 Challenge...which by the way begins on October 8, and ends on October 11.  

Okay, one more thing!  You also probably know how passionate I am about this charity, and those who our efforts benefit.  When I tell you that, as I write this post, my eyes literally fill with tears as I think about the experiences I have had...in just my first year...I am being completely honest with you.  

Anyway...

Saturday mornings are Ride 430 team training days, and by the time October 8, 2014 rolls around, our team will have logged, literally, tens of thousands of miles on their bikes in preparation for our ride.  I tell you this not to boast, but to give you a better understanding of just how much this means to all of us...to honor, and to give back to those who have sacrificed so much for the freedoms that we, so often, take for granted.

I'm not going to lie...it's not always easy rolling out of bed at 4am to drive for an hour, to meet my teammates - my family - for a ride.  This morning when my alarm went off, I walked over to the window, and prayed that it would be raining outside.

It wasn't.

I loaded up and headed out to east Mesa, where many of our team rides begin...and of course, end.  We typically have anywhere between 10 and 20 riders.  Today however, our turnout was a bit small.  Small but Mighty.  There were only five of us today.  We did hook up with another one of our teammates along the road...and then we were six.

Small but...Mightier.

It's very fitting really.  You see, The Ride 430 Challenge team in it's entirety, is relatively small.  Make no mistake however...we are mighty!  The best way for me to drive home just how mighty we are, is by providing some comparative statistics.  Again, I'm not boasting here...well, maybe I am...and justifiably so.

From year to year, our team could include anywhere between 40-60 riders.  Many of us are from Arizona, but we are joined by some incredible people who make the journey from as far away as the East Coast, to be a part of this amazing journey.  Comparatively speaking, at most cycling (charitable) events, you could see hundreds...even thousands of riders ready to take part in either a race or a 'fun ride' that benefits a particular organization, or even an individual person.  The national average for the amount of money raised by any given rider (for the charitable cycling event) is just under $190 per rider.  In 2013 our team's average was nearly $7,000 per rider!

Small but Mighty.

Collectively, in 2013, our team raised nearly $550, 000 for our three partner charities...of which, roughly ninety-cents per each dollar raised goes directly towards supporting those charities.  The national average for charitable cycling events is about $12,000 per charity.

Small but Mighty.

I'm close to wrapping this up, but I feel the need to share one more thing with you before clicking on the publish button.  

As we were riding today, I couldn't help but think about another Small but Mighty team, who fought to protect the freedom of people they never knew, and will never have the opportunity to meet.  Many of those who protect our freedom from the front lines, work in Small but Mighty teams...often covertly.  If you have never read the book, or seen the film Lone Survivor, I encourage you to do both.  It is the real-life story of a team of four US Navy Seals whose mission was compromised, ultimately forcing them to make, quite possibly, the most difficult decision of their lives.  Three of the four were killed as they bravely fought off an army of roughly 100 Taliban soldiers.  The lone survivor, Chief Petty Officer Marcus Luttrell, lived to tell the story and honor is fallen brothers.  Many others also died during efforts to rescue these heroes.

As I rode today, legs screaming at me,  and my body wanting to give up and quit...I kept repeating to myself the words of US Navy Seal, Lt. Michael Murphy shortly before his death.  He told Marcus Luttrell "You're never out of the fight".  

While my fight today, was certainly nothing like what they experienced, or what our troops experience daily, it was a battle that I needed to get through.  Those words, and the thought of those men making the ultimate sacrifice for my freedom...kept me going.

Small but Mighty.

You are Worth the Gift...Absolutely worth it!

This past weekend I made a short trip to Atlanta for business, conducting movement assessments for the Atlanta Falcons of the NFL. On my return flight, I had the pleasure of sitting next to a young man, who I noticed was wearing what appeared to be an honor bracelet.  Those of you who are close to my age will remember the old metal POW bracelets that were so popular in the seventies.  That is exactly what this looked like...and it certainly grabbed my attention.

"I couldn't help but notice your bracelet" I said.  "Do you have family or friends in the service?" I asked..."or are you serving?"

"I'm in the army" he responded, "just heading back from training at Fort Bragg."  I quickly reached out to shake his hand, as I thanked him for his service to our country.  It's odd to think that just over a year ago, I would be hesitant to do so.  I'm not sure why, but I what I do know is that my involvement with The Ride 430 Challenge has absolutely changed my life.  I have become patriotic...and forever grateful to those who have served our country, and to those loved ones in their lives who have also sacrificed for our freedom.

As is the same with me when people thank me for what I do...this gentleman responded with a sincerely humble "Thanks, but there's really no need...it's my job, and I am proud to do it."

As we taxied toward the runway, he and I spoke about his job, or MOS within the Army.  Come to find out, he is a tank commander who has been deployed three times in the past few years.  He had just completed some leadership training at Fort Bragg, and had recently been "volun-told" (as he put it) that he would be taking a recruiter spot in Sacramento so that he could remain stateside with his family for a while.  He didn't say as much, but I got the distinct feeling that there were some family issues that might benefit from him being nearby for the time being.

As we were talking, he looked down and noticed my bracelets...my Ride 430 bracelet and my MARSOC Foundation bracelet.  "I'm familiar with MARSOC, but what is the Ride 430?" he asked.  I proceeded to tell him all about our ride, and what our mission is...to raise much needed financial support for injured US military personnel and their families.  I also told him about The MARSOC Foundation, as well as our other partners, The Knights of Heroes Foundation, and Jared Allen's Homes for Heroes Foundation.  As I spoke, his eyes filled with tears, and he hung his head and slowly shook it from side to side.  "Is everything okay?" I asked.  He responded by telling me that he could not believe there were people out there willing to do so much for people they didn't even know.  

I couldn't help but laugh...not because I thought what he was saying was funny, but because I could not believe I was hearing this from someone who is willing to put his life on the line - and has many times - for others he has never met...and likely never will.

As he looked at me with watery eyes, I reached into my wallet to retrieve a very special item...my Ride 430 Challenge coin.  This coin was presented to each person who participated in the 2013 Ride 430 Challenge, either as a rider, or as our much needed and appreciated support staff.  The challenge coin has special meaning, and a great deal of history behind it.  So before I go on with this story, I feel it is important to give you all a little history lesson about the challenge coin.

It is hard to say when and where exactly the tradition of the challenge coin began, but what is known, is that the challenge coin's roots go much further back than what we typically think of as our modern military age.  There is record of soldiers in ancient Rome being awarded an extra coin in addition to their normal pay, if they performed with exceeding valor during combat operations.  It is recorded that these 'bonus' coins were specially minted with a mark of the legion from which it came.  Due to the special minting, records indicate that many soldiers held on to these coins as a memento,  rather than spending them. 

As stories would have it, the first official challenge coin dates back to World War I, when a wealthy officer had bronze medallions struck with the flying squadron’s insignia to give to his men. Shortly after, one of the young flying aces was shot down over Germany and captured. The Germans took everything on his person except the small leather pouch he wore around his neck that happened to contain his medallion.

The pilot escaped and made his way to France. But the French believed he was a spy, and sentenced him to execution. In an effort to prove his identity, the pilot presented the medallion. A French soldier happened to recognize the insignia and the execution was delayed. The French confirmed his identity and sent him back to his unit.

It is believed that the coins used as challenge items began in Germany, following World War II.  American soldiers stationed there, took up a local tradition known as pfennig checks.  The pfennig was the lowest denomination of German coin, and if you didn't possess one when a check was called at the local bar, you were stuck buying the beers.  Over time, the check evolved from the pfennig, to a unit's medallion coin.  If you were challenged by another soldier presenting his unit's medallion coin, and you failed to present yours...then you were buying the drinks.

Tradition states that challenge coins are passed from the issuing officer to the worth recipient during a handshake.  This tradition is said to have begun when Secretary of Defense, Robert Gates, visited military bases in Afghanistan during 2011, prior to his retirement.  During his base visits, it is said that he shook the hands of select soldiers...in what appeared to be an everyday handshake.  Unknown to many however, many soldiers were surprise recipients of a specially minted Secretary of Defense Challenge coin.

As we spoke I slipped the challenge coin from my wallet, placing it in the palm of my right hand.  I reached out once again, initiating another handshake.  As he gripped my hand, I squeezed tightly, drew him slightly closer to me, and once again told him how thankful I am for his service to our country.  Depositing the coin in his hand, I quickly withdrew...leaving him holding the coin.  He opened his hand, looked at the coin, then looked up at me with uncertainty in his eyes.  I explained to him that it was our team's challenge coin, and that I had received it last year during our ride.  

He responded by saying to me "I can't accept this...you earned this coin."  "No my friend...YOU earned it.  It is a gift from me to you, and you are worth the gift...absolutely worth it."  As tears flowed from his eyes he carefully tucked the coin away in his desert camo backpack, and said "Thank you for what you and your team mates are doing for my brothers...I will never forget it."

What Are You Training For?

"So what are you training for, anyway?" The tone is hard to convey in written form, but let's just say there was a touch of irritation present.

I had reached my water bottle filling station...a drinking fountain located near a community pool along one of my regular riding routes.  I knew someone was approaching me from behind, as I could hear the unmistakable click-clack of cycling cleats against the concrete sidewalk.

As I slowly turned towards the voice, I realized it was the same gentleman whom I had passed along the road, a couple miles back.  As always, I made him aware that I was passing on his left, said "good morning", gave a little wave, and pedaled on.  As is often the case, there was no response.  

Now that he had decided to engage me in conversation, my Type-A personality urged me to take control of the situation...of course it did.  I replied "Excuse, me?...I didn't quite catch what you said."  That however, wasn't entirely true.  With a touch more gruff to his tone, he repeated "I said, what are you training for?"  Let's just say I didn't care much for his tone.

The mountain biker in me was dieing to come out and play, but I figured I better hold back a little due to the fact that I was sporting my Ride 430 colors, and didn't want to tarnish our team's reputation.  After a micro-second of pause and contemplation...I replied, "Oh hey, I didn't recognize you.  You're the guy I passed back there aren't you?  That's a beautiful bike you're riding!"  

As he digested the dichotomy of my statement, he replied "You caught me by surprise back there...you must be training for something."  This time, his tone was completely different, leading me to believe that my tactics were working.  Don't get me wrong...I wasn't trying to be a jerk.  I was simply letting him know that, in fact, he was being a jerk, and I didn't really care too much for it.  

While I would have loved to have told him all about the Ride 430 Challenge, and how we raise money for injured US military heroes and their families...I chose to make a different point.  It seems like everyone is training for something these days.  Iron Man, triathlons, marathons, halves, Olympic, Xterra...the list goes on and and on.  As a health and fitness professional, I find it awesome that so many people in our society have chosen to get off the couch, and improve their lives through exercise...I really do.   As a member of The Ride 430 Challenge team, I actually am training for an event...our annual Ride 430 Challenge, which is a 4-day 400+ mile cycling event that caps off our team's annual fundraising campaign.

Like I said, I could have taken this opportunity to expose my new cycling buddy to this amazing organization, yet my response was...

"Yes, as a matter of fact I am.  I am training for life...a long, healthy life.  Have a great ride, and be safe!"

I clipped in, and pedaled off.  I looked back over my shoulder to find him just standing there, looking at me with his head cocked slightly to the side, as I rode away.  Once again I waved, and this time...he waived back.

What are YOU training for?

Suck it Up, and Quit Your Whining!

I reached towards the sound, groping around in desperation on my nightstand, trying to find whatever it was that was making that God-awful noise.  It was my phone.  Actually, it was the alarm clock on my phone, and the noise emanating from it is actually quite peaceful.  I managed to silence the alarm, fearing I had not intervened quickly enough to prevent the Tornado Warning Siren (that I was hearing in my head) from waking my lovely, peacefully sleeping wife.

It appeared I was successful, as she barely stirred.  I on the other hand, wrestled with the thought of getting out of bed at such an hour - 4:30 am - to go ride a bike, the act of which, would surely cause a great deal of pain.

You see, I am currently dealing with some spine issues, the result of an on-the-job injury that I sustained a little over two years ago.  The injury resulted in a severely torn vertebral disc, that allows the innermost part of the disc to escape from it confines, and place pressure on the nerve root that emanates from that location.  It's no fun.  I recently re-aggravated the injury while extricating a patient from within her vehicle.  Injections to manage the pain are scheduled for later this week.

While I lay in bed, thinking of the various reasons why I should stay in bed, I heard it.  It was clearly a voice...one which was loud enough to wake my wife, or so I thought.  I quickly sat up, trying to adjust my eyes to the darkness of our bedroom, searching for who it was that had just uttered those words.  

There was nobody there.

Thinking I must have fallen back asleep, and dreamed this whole thing, I lay back down and closed my eyes.  I was NOT getting up.  Just as my head hit the pillow, I heard it again...as clear as any voice I had ever heard before!

Again I sat up, and again the result was the same.  There were no other living creatures in our bedroom, other than myself, my wife, and our dog - who was curled into a cute little ball in his bed.  He obviously had not heard anything, as he...and my wife, were not stirring.

You may think I am crazy, but I know what I heard.  The voice was encouraging, yet direct.  Not loud, but commanding.  "Suck it up, and quit your whining" was what I had heard...twice.  

I am a Christian.  I believe in God.  I believe he speaks to us in different ways.  I believe he loves us...sometimes with 'tough love'.  I have never felt or heard him speak to me before, and to be quite honest, I may have been a little bitter about that...not really.  Okay, yes I was.

I feel like God spoke to me that early morning - urging me to get out of bed, and begin the training that I so desperately need, to be able to complete the 2014 Ride 430 Challenge.  I feel He was telling me that, while I am injured, I can still function, and that those who I ride for have suffered far greater injury, and tolerated far greater pain.  He was speaking of our country's fallen military heroes, who place their lives on the line every day for our freedom.

As I pedaled my bike west, the sun was beginning to peek over the horizon behind me.  My back was hurting, and my legs felt weak....but all i could think about was that voice I had heard a few minutes prior.  The voice that encouraged me to get out of bed, get on my bike, and begin logging what will ultimately be nearly 3000 miles of training, so that I can honor those men and women who have put their pain behind them, as they serve a cause much bigger than themselves.

It was a good ride.