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 21^st 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.

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.

The Start: 

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. 

The Progression:

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?

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.

 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

The cause of my current stint on the sidelines.

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

The MP4 Athlete of the Week: Amy Federico

If we asked your coach or training partner to list three words that describe you they would be: Motivated, determined, and lots of heart!

What are you training 4? Just finished training for a half marathon and hope to train for a fall half.

What is the best nutrition or training tip you’ve ever been given? Eat from the ground.

Tell us about your most memorable athletic achievement. My first half marathon March 2005. I never believed I was capable of completing one.  It was my proudest moment.

Describe your perfect workout. Running with a good stride, feeling strong, and confident.

How do you achieve workout/life balance? Workouts help me balance my life.  I am better mother, wife, nurse, and friend when I workout.

What motivates you on days you don’t feel like working out? I will beat myself up later that I didn’t.  I workout for the physical benefit as well as the mental.

If you could workout with anyone in the world who would it be and why? Oprah Winfrey-she is not a natural athlete but works really hard.  I can relate.

What is your favorite workout accessory? iPod

What kitchen gadget can you not live without? Blender

What was the last thing you’ve had to eat today? Greek yogurt

What book or magazine is on your bed side table? Women’s Health

What beauty product is always in your purse or gym bag? Facial wipes.

What is the most played song on your iPod? Simply the Best

The first place you go when you log on to your computer is….my e-mail

When you’re not working out where can we find you? At the park with my son

What’s your motto? No worries!

Quick Tempered

If histamine was a person, he would be known as a hot head.  According to Wiki, histamine is an organic compound found in our cells that sets off an inflammatory response to foreign matter that gets in our bodies through specific muscle tissue.  Basically, it opens up our capillaries to white blood cells to allow them to beat up on invading punks.  After hooking up with some histamine receptors found in say the nose, for instance, these guys go about releasing a whooping on the invader faster than you can say Kleenex.  This explains how you can just be minding your own business having a great workout and then wham! You’re useless. 

The whooping that it releases comes in the form of sneezing, itchy, watery eyes, runny nose (rhinorrhea), closed air ways, coughing and congestion and can be intensely severe at the onset.  Exercise induced rhinitis (EIR) is described by the medical profession as being non-allergic, so although it manifests itself the same way as seasonal allergies do, it is not considered the same  as seasonal allergies.  I found this to be problematic in terms of the information available to consumers simply because although they take the time to tell you all that, the means of diagnosis and its subsequent treatment are the same as that of allergic rhinitis.  You would still have to submit to a scratch test and take some type of antihistamine to control the reaction so after all that I now know I am going to have to assume there is a greater reason outside of this topic as to why the distinction is so important.

Why Me?

If you do not have seasonal allergies but have been plagued with EIR, chances are you will be developing them soon enough.  Those with seasonal allergies are more prone to an EIR attack than those who lack any allergy symptoms at all and it may also be that those who do not have allergies are just not complaining about this so the overall data is lacking.  Those who do not have seasonal allergies yet suddenly find themselves with EIR should examine their diet for the allergens mentioned in last week’s post.  I could have really gone off on a tangent with this article regarding food and allergies but I will save that for either Heather or myself in another post because it is a lot of information regarding food and histamine release.  I would not be surprised if many of you Gatorade, Gu loving folks out there weren’t just setting yourselves up for misery with all the fast acting sugar and junk in those products.  This is something to think about if you notice it only happens on long runs or when your mileage gets up there.  I am clearly surmising here.  I want to make sure that I do not imply that I found any research that says this conclusively, but this is not a far jump in terms of making sense.

The Enemy of the State

Cold weather, pollen, smog, strong smells and air born particles are the nasty buggers responsible for your sudden, personal torment alongside elevated levels of histamine in your system.  Cold is the most notable irritant and lo-and-behold, it was winter time when I was at this facility and I did not sneeze until I left the building–not when I finished exercising.  Who knew?  Both indoor and outdoor exercisers were evaluated for EIR (those who previously showed symptoms—not a random pack of people) and the indoor exercisers experienced EIR more than those who worked out outside BUT both were relatively close in terms of the absolute percentage of those affected.  Essentially, if it is going to happen, being indoors will not make it any easier on you.  Stay outside if you like.

Too Much Time

In checking all this information out, I realized that the medical profession enjoys giving big names to things that just don’t need one.  Rhinorrhea and pruritus for instance which are just a runny nose and itchiness.  There is no need for a word like that to say runny nose.  Next thing you know, they’ll have a medical term for things like the white film that shows up on the corner of your mouth when you exercise.  Or the sweat bead that forms on the stray nose hair in the winter from your warm breath.  Let me know if they do exist already and I just missed them because I’ll be happy to use them in another post.

What Does This All Mean?

 Bring tissues with you when you workout. 

Clean out your diet of the allergens mentioned.

Check out your use of energy drinks and gus.

Be mindful of smoggy areas and note whether you sneeze more outside than inside.

If you have time, diagnose whether you are developing seasonal allergies, as well.

Boost your immune system, it can always use a good kick in the rear.

There truly are a million directions I could go with this topic.  I am choosing to keep it short and sweet for this one but now will open it up for the other ones.  For instance, food vs allergic reaction vs exercise:  are we eating things that are making us prone to allergic reaction right after exercise?  Cold vs warm vs indoor vs outdoor:  If you lived in an urban environment or out in the country, did you sneeze more?  Intensity vs reaction:  If your workout was easy, did you sneeze as hard? 

I will leave all these questions up in the air for now but just know they have been added to the topic roster so you may seem them soon enough.

 At home I’ve been doing three track workouts/week and decided to keep it up while on vacation.  The house we are staying in is at the bottom of a little dead end.  The street is the perfect length for sprinting

When we did our sprints, we just started on one end and sprinted all the way to the end!  So next time you are on vacation and worried about where you will get in your workout – just head right out to the street!

I was extremely excited for this morning’s workout!  Why?  Well my cousin, M, decided to join me.  M is going to be a sophomore in high school and plays both volleyball and basketball.  We have been hitting the gym and taking walks all week.  I had a feeling the track/plyo workout I was planning would be up her alley so I asked her to join – not holding my breath since it would require her to get up at 6 am.  BUT, she said yes and we were at it at 6:30 this morning!

We started with a dynamic warm up of high knees, butt kickers, every third knee, every third butt kick, shuffles and mobility work.   Then we moved onto the fun stuff.  Today’s workout was split up into 4 parts.  We started with 5-5-10-10s, moved onto a crank, did a series of sprints, and finished it off with a few suicides.

 The amazing part of the workout was watching M’s agility, mobility and speed!  I played soccer and basketball when I was in elementary and middle school.  Unfortunately, by the time I got to high school, I had no desire to play sports – I was more interested in partying and having free time after school.  It was not until my senior year of high school that I started working out again on a regular basis.  However, by that time, I had missed my chance to play a team sport and/or play sports in college. 

 While I would not trade my high school years for anything, training with M really reminds me how amazing young athletes are.  It also made me appreciate, even more, all that I can do!  I held my own with this little fire cracker.  She is undoubtedly faster than I am but it pushed me to try and catch her!  The speed at which she shuffles made my jaw drop to the floor.  But it pushed me to shuffle faster (shh, don’t tell Jodi or else she will make me keep it up when I’m back). 

By 7:30 we had sweat enough to wring out two towels.  We made our way inside to make breakfast and sit and enjoy the view.  I could not ask for a better way to start the day! 

While I don’t have any major point I’m trying to make; nor am I sharing fitness/training techniques, I do urge everyone to really take a moment be impressed with all you can do.  We have blogged a lot about what an athlete is and how we are all athletes.  Working out with my cousin reminded me of that!  Knowing I could hang with a high school kick-butt athlete was enough to make my week!  Sometimes I think we forget all that we ask of your bodies and undervalue all of the amazing things it can do!

 Touted for one of the best ways to gain strength, cluster training has been used and written about by some of the great strength and conditioning coaches out there such as Charles Poliquin and Christian Thibaudeau.   After all, what athlete doesn’t need strength?  But before we get into the method, let’s look at lifting in general.  A common rule of thumb is that to gain strength, 1-6 rep sets are used while to gain size, 6-12 rep sets are used.  After all, if lifting to failure, one must chose a heavier weight to reach failure after 6 reps than if the target was 12 reps. 

 Keeping in mind the fact that strength gains are made in the under-6-rep range, we can now jump into cluster training.  Let’s say my 3 rep max for a deadlift is 125 lbs.  After 3 reps, I’m done; there is no way I can get another rep out of this set.  However, what if instead of performing 3 reps, I perform 1 rep; rest 10-15 seconds, perform a 2^nd rep; rest 10-15 seconds, and continue this way for 5 reps.  By adding in the 10-15 second rest in between each rep, I am now able to complete 5 reps per set.  I would then take a much longer rest period before moving onto the next set.  This is one of the classic type of cluster training and Charles Poliquin has written numerous articles and books on the method. 

 While this type of cluster training is amazing, it is not for everyone.  Some people just don’t like only performing 1 repetition and/or have never even lifted a 3 rep max.  Either way, there have been numerous adaptations to cluster training. 

 A 2006 study performed by the Australian Institute of Sport looked at the effects of interrepitiion rest intervals on weight training power output.  The study looked at the power output of a 6 rep set.  Three groups of athletes performed their 6 reps; one group rested 20 seconds between each rep, the second group rested 50 seconds every 2 reps and the third group rested 100 seconds after every three reps.  The study showed that splitting up the set and adding in rest increased the power output in reps 4-6 as compared with a straight set of 6 reps.  However, there was not a significant difference between the groups.  In other words, adding in this rest increased power output but it did not matter whether you rested after each rep or every three reps.

 Taking the findings from this study, one could adapt the traditional cluster training; take a 6 rep max and split it up into 3 and 3 with a rest in between.  In doing this, you can likely increase your weight: perhaps take your 4 or 5 rep max weight and perform 3 reps, rest 30-40 seconds and perform 3 more reps; then take a 120 seconds rest before the next set.  Now you have just performed 6 reps with your 4 or 5 rep max weight.

 Knowing that every athlete can use strength, cluster training is a great tool to keep in the arsenal.  You can take your entire lift and make everything clusters or you can chose specific exercise, perform cluster training for that exercise, and then move on to the rest of your program.  It all depends on your goal.  Regardless, If you haven’t tried this type of training, I urge you to!  It will undoubtedly aid in your per4mance!

 Great read: Poliquin’s “Modern Trends in Strength Training”

Great DVD: Thibaudeau’s “Cluster Training” DVD

Stidy Cited: Lawton TW, Cronin JB, Lindsell RP. Effects of Interrepitiion Rest Intervals on Weight Training Power Output;  J Strength Cond Res. 2006 Feb;20(1):172-6.

Thyroid 101: How to relate Saturday morning cartoons from our youth to the endocrine system

The thyroid, a 2-lobed, butterfly-shaped gland located at the base of the throat, is just one member of the endocrine system affected by exercise.  It secretes two amino acid-iodine bound hormones, triiodothyronine (T3) and tertraiodothyronine (T4), each of which can also be found in free form (fT3 and fT4) which means they are not bound to their transport proteins while in circulation.  T3 is synthesized from T4 when an enzyme reaction occurs to remove one of T4’s four iodine molecules from it, leaving a three-iodine hormone, T3.  Names make sense?  T3 is considered eight times as effective (think: metabolism) as T4.  This conversion occurs in the thyroid, liver, brain, blood stream, and body tissues.  Just another reason that keeping your entire body healthy and “clean” can bolster your metabolism, at least theoretically.  These guys have the following jobs: general metabolism, growth, tissue differentiation, gene expression, fatty acid oxidation, and thermoregulation.  The thyroid is spurred to release these hormones as follows: hypothalamus (in the brain) secretes thyrotropin-releasing hormone (TRH), which then stimulates the anterior part of your pituitary (also in the brain) to release thyrotropin (aka thyroid stimulating hormone, “TSH”), which then stimulates the thyroid (as the name heavily implies) to release thyroid hormones (TH).  Quite a little chain of command there, eh?

Imagine these glands IM’ing each other. Hypothalamus to Pituitary: “Hey BFF, just sent you some TRH for the Metabolism Party”. Pituitary: “Cool. Will FW thyroid, but with TSH. Luv u.” Thyroid’s response to Pituitary: “10-4. Making some T3 and T4 to bring. LMK if it’s enough/too much. L8r.”

For what’s coming up, I also have to mention reverse T3 (rT3). rT3 is a derivative of T4 that has no known purpose but can attach to T3 receptor sites on cells and block T3’s action on that cell.  If T3 were Superman of the Super Friends, rT3 would be Lex Luthor of the Legion of Doom.  Cortisol favors conversion of T4 to rT3 versus T3, thus one of the reasons excess cortisol is consider a metabolism (and therefore physique) killer, and another reason to control excess cortisol causers such as excessive exercise, improper recovery, and stress.  But we’ll get to that.

The Ups and Downs: Who needs Six Flags when you’re an exerciser with hormone issues?

The Legion of Doom, plotting endocrinological evil-doing to prevent you from making weight.The Ups and Downs: Who needs Six Flags when you’re an exerciser with hormone issues?

There’s a lot to talk about with regard to the thyroid in general.  A looooooot.  That sucker is busy!  But, in the interest of blogpost length appropriateness—something that alludes me sometimes—I’m sticking with the issues of: what goes on with the thyroid ‘mones while exercising, and what that means to those who are, or are suspected to be, hypothyroid (under functioning) who also exercise regularly for sport, weight maintenance, or both.  Why?  It’s an issue near and dear to my heart personally and professionally, and it’s the scenario Jodi and I encounter the most frequently.  Let’s look at what’s going down when anyone owning a thyroid—even a well-functioning one—is gittinerdun on the field, in the gym, on the bike, at the pool…wherever.  And how things are affected by the amount of mojo (intensity) with which they are gittinerdun.

A study in Neuroendocrinology Letters entitled “Exercise Intensity and its effects on thyroid hormones” looked specifically at the acute effects of exercise, and its intensity, on thyroid hormones.  Sixty well-trained men with healthy thyroids performed bike ergometer bouts, 3 minutes each, at varying intensities (45% max, 70% max, 90% max) while having heart rate, blood lactate, and circulating thyroid hormone levels tested.  The results showed that exercise performed at 70% max (considered anabolic threshold) caused the most significant increases in hormone values.  At 45%, not much changed (remember, these guys were conditioned people, not newbies to exercise).  At 90%, the rates of T4, fT4, and TSH continued to go up, but T3 and fT3 started to decline.  Remember, T3 is the really metabolically active TH as compared to T4, which is sometimes considered a “storage form” of the hormone.  The conclusion of the study was a hair vague: “Maximal aerobic exercise greatly affects the level of circulating hormone”.  Why?  Because so many other studies so far have had inconclusive and controversial results due to factors such as: animals were used; people are different; different effects were looked at (mode of exercise, gender of participants, timing of hormone measurement).  Needless to say, my eyeballs spun at some point.

"I just started taking pilates 2x/week and lost 15 lbs!" (You know the type...Argh!)

Here’s an example of what I mean.  Another study looked at relatively sedentary female exercisers who began a marathon training program.   In them, once they hit the 48km/week mileage training mark, they had increased levels of T3 and T4 in circulation.  This is considered a “moderate thyroid disorder”, but likely a temporary one representing the increased metabolic activity brought on by the new workout routine.  The discussion part of the study on the guys mentioned in the previous paragraph mentions that “[w]ithin physiological limits, increased thyroid activity might be associated with a higher efficiency of the mechanical work performed by exercising muscles.”  You’re moving more, therefore your brain intelligently gets the chain of command rocking to give your cells more of what it needs to expend energy, thyroid hormone being one of those things.

According to another study referenced by the guy one I found, which considered long-term effects: “When exercise is repeated at certain intervals, there is a pituitary-thyroid reaction that is properly coordinated by increasing turnover of thyroid hormones.”  In other words, working out regularly boosts thyroid hormone production, not to mention the aforementioned communication between the pituitary (the boss) and the thyroid (a very hard worker).  While it might seem that regular training might make one hyPERthyroid (overfunctioning), it doesn’t in normal folks.  While training disturbs one’s homeostasis, most intuitively adapt to bodyweight changes and energy expenditures with—in the case of increased activity—more food intake.  Chronically ignoring the body’s signals for more food can ultimately result in overtraining and a concomitant reduction in sensitivity to anabolic hormones, among other things.  In English: Trying to run on empty all of the time can backfire terribly, causing a reduced ability of cells to be activated by thyroid hormones (slower metabolism), respond properly to insulin (increased fat storage, lean mass loss), and so forth.  The guy-study discussion agrees, saying: “Compelling evidence also suggests that, if exercise-related energy expenditure exceeds calories consumed, a low T3 syndrome may be induced.  In female athletes, four days of low energy availability reduced T3, fT3, increased rT3, and slightly increased T4.”  The good news?  “These alterations in thyroid hormones could be prevented solely by increasing dietary caloric consumption without any alteration in the quantity or intensity of exercise.”  (You’re welcome, Jodi)  Furthermore, in a different study: “[U]ntrained subjects experienced reductions in cortisol and rT3 and an increase in T3 after exercise. However, trained subjects had an increase in cortisol and rT3 and a decreased in T3 with exercise.”  More explanation of how non-exercisers who start exercising regularly experience abrupt drops in weight/increase in metabolism, whereas trained folks’ bodies are a bit more ho-hum in their response to training.

(Anyone relate to this?) "I run stadium stairs 1x/week with sprints, lift 4x/week, do cardio intervals 3x/week, teach aerobics 4x/week, and I'm training for another triathalon."

Jumping to Conclusions: One of my fave exercises!

Alright, enough of the research.  Your eyeballs are spinning now too, right?  And what the heck does this have to do with being a hypothyroid person, or someone who is having trouble making weight, who has been training for years now?  Well, since so much science is inconclusive at this point, I’ve made some conclusions of my own in consideration of what IS known, which are marked with a (?) at the end of them.  The rest of the list is useful info-slash-reminders derived from the research presented.

• The body is not an endless resource.  If training frequently at high intensities, one MUST recover to balance hormones, which includes appropriate feeding to prevent becoming hypothyroid or worsening the condition if it already exists.
• If already trained, low intensity exercise will not do much to boost hormonal metabolism.  Exercising at moderately high intensity will.  Hitting it at super high intensities for prolonged periods can have a detrimental effect, however.
• Given the 2 points above, it’s easy to see why an experienced trainee with hypothyroidism might potentially do further damage by cutting cals more and increasing intensity of exercise more in an effort to make weight.(?)  My advice?  Get checked by a good holistic doctor to be sure about your hormone levels if you haven’t already; mix the intensity of your training; don’t over-cut cals, especially if training hard; focus on recovery during times of heavy training; if they have been prescribed, remember to take your meds! (Guilty as charged: When I forget to take my afternoon dose of T3, I’m reminded once I do a face plant on my keyboard, actually fall asleep while adjusting someone, or just stop moving mid-burpee.  Pity.)
• Sedentary folks who get off their butts will almost always drop some weight just ‘cuz, especially right at the beginning.  Don’t be a hater.  And for them, knowing that this is largely a hormonal effect that will re-balance can be helpful when a “plateau” hits.  (?)
• The point preceding this one might also explain why a trained person with hypothyroidism might feel like they are in a permanent plateau, given what we know about hormone resistance of the cells after long periods of heavy dieting and training.

As you might imagine, things are way more complicated than presented here.  Way.  There’s an interplay of things involving one’s gender, genetics, sex hormone levels, diet, etc, etc, so forth, so on.  Listen to your body.  Keep journaling your diet, training, recovery, and mental/emotional changes.  If you feel something is amiss, you are likely right.  It is worth checking all of your hormones, if it’s been a while, and being proactive accordingly.  Your per4mance now and your successful aging later depend on it!

Reference:

http://www.nel.edu/26-2005_6_pdf/NEL260605A14_Ciloglu.pdf