A Run Gone Horribly Wrong

Last November 1st I was on a run to get training miles in. It was nine to ten in the morning. I was hurrying so that I could make it home in time for church and then we had plans for the evening. It was the only time I could get the miles in that day. But it ended very differently than planned.

Not too far from my house is a irrigation canal and horse path. I've run that trail for years. It was on this run, I understood just how vulnerable I am when running alone.

A man in his mid-to-late twenties jumped out of the bushes on the other side of the canal and hurried over to the low end of the water. He jumped over that part of the canal and ran up the embankment and began to chase me.

When I saw him jump from the bushes and hurry out of them, I picked up my pace. I immediately felt in danger. That was the fastest I ever ever run in my life!

I felt certain that if I ran and never looked back, I would be safe. I knew that if I saved my breath for the running, I wouldn't slow down; I would have enough air to keep my pace and increase evermore.

Nearing the end of the path I could see an elderly woman coming our way. She was moving in such a way that I knew she was not in an physical condition to walk any faster, let alone flee for her life. I yelled with all I had in me, "Stop! Turn around! It's not safe!"

She did turn around and headed toward the street which was not too far away by then. I knew that there was no way she could increase her speed. Knowing this, I knew I would have to stop and say with her. There was no way I would leave her there alone.

As I drew closer to her I yelled, "Is he still behind me?" She yelled back that he wasn't and that he'd recently jumped back in the bushes. As I got closer to the lady I stopped and walked her pace with her and before long we were back on the main road.

Her home was nearby, so I walked her home. We then called the police and made a report. To my knowledge the man was never caught.

I am blessed to have made it out of that situation, however I didn't escape injury free. I ran so hard, so fast, and for so long that once the adrenaline dissipated I was in horrible pain in my left foot.

Over the following weeks and months, I had gone to urgent care a couple of times. I was told repeatedly that I simply had inflamed soft tissue in my foot and that the pain would subside after a few weeks. The doctors didn't see anything in my x-rays that would suggest otherwise.

So I reduced my activity (which is aggravating to do as a personal trainer and group exercise instructor). But every time I resumed activity my foot would hurt.

By the time early February came I got another x-ray and then sent the image to my podiatrist brother-in-law, who lives in another state. I told him the story and about the pain and asked him what more I could do.

He responded by saying, the doctors just aren't x-raying from he correct angle and that it is a common miss from non-specialists. But that he could see the distal end of the first metatarsal was definitely broken (joint of the big toe) and more.

I was able to get into a local podiatrist very quickly and they took another x-ray from the missing angle. We found that indeed there was a jagged break all along the joint. There was also multiple breaks in the medial sesamoid bone that resides under that joint.

After seven weeks in a walking cast, the jagged break was healed. However, the sesamoid bone was not. My doctor modified my shoe insole and put me back into my shoes. I was also outfitted with a bone stimulator to try and help the sesamoid heal.

I have had a number of extensive conversations with my podiatrist and found ways via his advice to be able to continue to teach all my group exercise classes and support the people I personally train. It's been tricky, but I've made it successfully through.

I am now at the point in my healing that the only way to truly return to full activity without pain is to have the sesamoid surgically removed.

I've decided that at this time, I will not pursue surgery. I don't know how my multiple sclerosis (MS) will respond to that, or how I will be affected in extremely more reduced activity.  I am moving now and I still want to celebrate that and take full advantage of it.

Activity is what has mitigated my MS symptoms and issues. I figure, maybe if I have an MS relapse down the road that then I will do the surgery, as I would be down anyway during that time. And  right now, I am only restricted in split lunges, calf raises, running, and things like that where the pressure is too great on that joint area.

In the end, I am safe. I am not recovering from any injuries more serious than this foot issue. I also believe that I was led to that path. Had that elderly woman been alone further down that path... I just hate to think what would have happened to her.

I am blessed. Though really frustrated with my fitness, I am glad that there's nothing else I am recovering from.

FOR AN UPDATE CLICK HERE

Breaking The Mold

Recently I was mocked by a peer. A fellow personal trainer actually said out load that I am an "embarrassment to the fitness industry."

The justification of the claim was because I am not skinny, I am "not as toned as a trainer should be." He said that I lack a level of visually apparent muscle tonality that a fitness industry professional should have. 

He ended with, "true fitness professionals do not have stretch marks, a gut, or an ass as big as [mine]."

This experience has really been like a punch in the gut... the very gut that has stretch marks from major weight gain (thank you steroids for treating MS, binge-eating, caffeine addiction, etc) and major weight-loss (90lbs).

I entered the fitness industry as a means to help others who were like me: 

• struggling with chronic disease (in my case multiple sclerosis); 
• using food and beverage as a means for coping through life; 
• affected by anxiety and/or depression;
• body image issues;
• negativity;
• poor daily life activity; and so much more.

I relayed this experience to another fellow fitness industry professional who knows me and I couldn't thank her enough for her response. 

She said that I am definitely not like the stereotypical fitness professional, but I am a powerful one. She said I'm a motivator with never-ending positivity, tremendous fitness knowledge, skill, and surprising energy. She said that I am a lot stronger than I appear. She said, "so no, you don't fit the mold - you break it."

Another fitness professional said that she has been more of a stinky sweaty mess from one of my classes than any other that she has recently attended.

Though this experience with the meanie fitness professional has hurt my confidence as well as my feelings, I want him to know that: 

• I sincerely hope if he's ever faced with a debilitating illness that impedes mobility, that he too can overcome it. 
• I hope that if he ever drinks or eats too much while trying to cope with life, that he can overcome the emotional shame and body image issues that are associated with being overweight or obese. 
• I hope that even he can overlook his own stretch marks if that occurs.
• I hope that no matter what comes his way and how his body changes, that when he looks in the mirror that he can not only realistically see the flaws, but also be proud of them and and what those flaws represent.

Today I outran a teenage boy, though I know that in time after I am done training him, that he will outrun me.

Today I spent one hour in proficiency training using TRX and a TRX Rip stick.

Today I completed an intense 58-minute cardio bout.

Today I spent time writing group exercise class designs for Spin, Lift, and TRX/Rip classes that I intend on using.

Now in retrospect, 10-years ago I was out of breath walking down a hall and terrified to step down from a curb without assistance.

I have made an impact to many. My clients have had tremendous success. My family has benefited tremendously.

Here I go, breaking the mold...

Wheelchair Boxing

One day after just finishing up working with client at nearby recreation center, I happened upon a stunning site.

Picture this: A man, mid to late 40's, and in a wheelchair. It appeared as though the curvature of his spine and lack of muscle strength in his back prevented him from sitting straight in his chair. 

He was very hunched over and leaning to one side. While in this position, he was actively using a hanging punching bag. He was hitting it hard enough that the bag was moving quite a bit. He was only able to use one arm.

This experience made my mind travel in many directions. I pondered a great deal about him and the fitness effort that he was making. 

I also had the sense that though his body wasn't ideal for the boxing effort, he didn't seem to be a stranger to the punching bag in anyway.

My client also watched this man for a moment as we were wrapping up and rescheduling. I could see that my client was also moved by the experience. 

After my client left, I walked over to the treadmill to get some running in while I had the chance. I ran on the treadmill for 30-minutes, in between clients. The wheelchair boxer was there punching the entire time! That is an extremely long time at a punching bag. He was slow, but very strong, and very consistent.

He stopped once someone who looked like a health aid arrived, this was near the end of my run. The aid and the boxer conversed in a way that appeared as though the boxer was teaching the aid something. They then cleared and left the area.

It is when I see things like this that I am just blown away by how much effort it takes for some people to be involved in life and various events that the general population take for granted. 

These people are often times more involved and more engaged than fully able bodied people. These efforts often go unnoticed, unrecognized for what it is, or we actually avoid looking. 

I challenge you to not only look at these people, but give eye contact and smile. Look at them, talk to them, learn from them, and train with them. 

It's About the Heart

"There's no drug in current or prospective use 
that holds as much promise for sustained health 
as a lifetime program of physical exercise."

~ Journal of the American Medical Association

In order to maintain a relatively healthy heart, okay metabolism, and some sort of functional flexibility, the American College of Sports Medicine recommends the following (see attached for complete info):

• 150min of moderate intensity cardio.
• 2-4 sets of 10-15 reps of a muscular endurance effort.
• 2-3 days/wk focus on balance, flexibility, range of motion (R.O.M.) holds for 10-30 seconds to the point of tightness or slight discomfort and repeat that 2-4 times.

Most Americans do not do this and if they do, not very consistently or deliberately. The list above is just the minimum… To achieve more benefits the duration should increase to 250-300min/week; strength repetitions and intensity alter by increase in weights and decrease in reps/sets; balance, flexibility, R.O.M. challenged more than 3 times/wk.

Would you like to take the thought out of designing a way to achieve these healthy measures without committing to or commuting to a gym? 

Then seriously consider the following programs that can easily take you into the 250-300min/week-exercise recommendation from ACSM:

• T25 (30min a day program with cardio, lifting your own body weight, range of motion)
• P90X3 (30min a day program with cardio, lifting your own body weight, weights, flexibility, yoga, and range of motion)
• ChaLEAN Extreme (38-48min a day program with cardio, lifting your own body weight, weights, flexibility, and range of motion – some high intensity training)
• Tai Cheng (15-48min all focused on balance, flexibility, and range of motion – excellent addition to any cardio or strength training program)

There are many other programs that can give you similar benefits, but the aforementioned programs are some of the most time-commitment-friendly, physically repeatable, and excellent maintenance programs that take you to the 250-minutes or more a week of recommended physical exercise efforts.

Still want a trainer? In-person or virtual coaching? I can help there too! I'm a ACSM Certified personal trainer and Functional Movement Systems specialist. I LOVE designing programs that meet an individuals specific needs.

Above all, I would encourage you to take charge of your health, so that you can be engaged to the best of your ability (whatever level that is on) and participate in life with those you love.

Stop, Drop, and DO SOMETHING!

As much as I would love to write something amazing and get a lot of comments about it as well as have it change someones life, I would just like to leave you with this…

If you have time to read a blog, then you have time to log out and go do something good for your body. STOP! Log out and go do something physical. 

Here are some ideas: 

• walk outside (weather permitting)
• do repeated efforts of walking up and down the stairs at work
• hit the local gym for a 10min high-cardio stint
• find an empty conference room, shut the door and door do lunges, push-ups, or stretch

Just go and do! 10-minutes, that's the challenge!

Healthy Lifestyle (Part II)

In reference to Healthy Lifestyle (Part I), I believe there is a sixth element to the Model of Change. This element (not stage) is struggle. 

To struggle isn't a phase that we come in and out of identifiably; rather struggle is present in each of the five stages because it is a fact of life. 

We can't escape struggle altogether, it is impossible - 

we are imperfect human beings.


The influence and impact of struggle throughout the five stages of the Cycle of Change is generally due to our perspective about what is happening within each of these stages. 

If we take charge of our perspective while struggling in these phases, I believe that two things can occur:

1 - Your attitude improves causing a more stable, accurate, and improved self-image.

2 - You spend more time in the Action and Maintenance Phases with less volatility and greater success each time you are in these phases.



Perspective as a Tool

How then can perspective possibly become a tool rather than a viewpoint? 

With regards to "getting healthy", we often associate this concept as a period of restriction rather than embracing a lifelong change.

In this light we have already failed before we even begin. If I am devoting massive amounts of time and energy for a period of restriction, then the results will only last for that period of time as well; seldom do changes last much longer than that.

Going into change with the realization that you aren't perfect, struggle is generally always present and you embrace it still, then perspective somehow becomes more accurate. We become increasingly more patient with ourselves, which has the effect of being more disciplined and focused.


Example 1 (Perspective not as a tool, i.e. the way most of us do it.): 

During the last week of December I decide to buy a fitness program or a gym membership with the intent to start up on January 2nd. 

At this same time I decide that the way I eat is unhealthy, I also drink too much caffeine, and so the list of things to change builds. Come January 2, I begin to change all of my habits at once. 


Jumping full-steam ahead into 90-day program or gym membership I last somewhere between four to fifteen days because I have in that time already over trained and have reached burnout, maybe even injured myself. 


To make matters worse I get on the scale and see that I haven't lost the 20 lbs. that I had planned on losing that week, but instead I have gained weight 4 lbs! 

This frustrates me because I don't understand the phenomena as to why I have gained and not lost. I don't care anyway because I am burned out and so I quit.

Example 2 (Perspective as a tool): 

During the last week of December I decide to buy a fitness program or a gym membership and I have a lot of goals I want to meet and a lot of habits I need to change. 


Understanding that a true lifestyle change isn't established overnight I make a S.M.A.R.T plan with a single specific goal to improve my heart health. 


First, I take measurements of my body and current weight and log them in a record book, then I go for a 1.5 mile walk (outside or treadmill) and see how long it takes without losing my breath and without being too slow. 


Then I set an attainable goal to improve my 1.5-mile walk/run time and endurance by 30-seconds or so within a month. I understand that this initial effort is relevant to the goal of improving my heart health. 

I create a calendar of a daily fitness schedule and put it on my mirror. Each day I cross of the workload as I complete it.


The aim of the improved heart health goal is to have a more solid foundation to start from at the end of my first 30 days (time-bound). 

At month end, I will review my goals again and adjustment efforts accordingly. That adjustment may be the addition of just one thing or the removing of just one thing, not both.


During this 30 days I don't weigh myself at all because I know that it is normal to actually increase in weight, as muscle is more dense than fat. Instead, it is more important to track measurements than weight, so this is what I monitor for the first 30-40 days.


Also, I anticipate being somewhat sore during this period because muscle that has otherwise been lying dormant is now in use. As muscle breaks down, in order to be built up, there will be some soreness. 

If I am sore beyond 36-48hrs at a time, then I know that I am pushing myself too hard and not allowing enough time for the muscle to recover before exercising that particular area again.




With this plan in mind, it permits my perspective to be focused on something other than, "I hate my body." It is now focused on measurable realities like:

• My lungs don't burn in my 1.5-mile walk like they used to.
• I'm comfortable with 1.5 miles, maybe I will go further or maybe I will run for 30 seconds then walk for 30 seconds and so on, for the full distance.
• Hey my pants fit better now.
• I'm starting to get the hang of this. 

In time, creating this foundation will reduce my risk of injury and increase my probability of success. Also note that struggle is still present. 

As it gets easier, I do more (struggle still being present). As I do more, I get excited what I can do (struggle still being present). The cycle continues as growth and development occurs (struggle still being present).

It is when there is plateau that means you have really achieved something and it is time to switch things up. Now it is time to review my progress, make sure my tracking log is current. 

Reviewing my tracking log, I see awesome things. I now have proof that I have improved my cardio health. I went from a 40min 1.5-mile walk, to a 15min 1.5-mile walk/run and then over the course of few months I am at a 11min 1.5-mile run. During this time I have completed a 5k charity run and look forward to more.

At this time I revamp and create a new goal and increase my workout resistance. Based on the new goal I create a new workout schedule and print it out for my mirror. As this becomes a habit, it takes less and less time and the effort to be consistent becomes easier.

Now that I know my heart is ready to roll, I am ready to focus on flexibility, balance, and strength improvements. Also, while looking forward to maintaining and improving my heart health.

But what about those with limitations? Stay tuned!

Healthy Lifestyle (Part I)

I oftentimes talk about perspective as a tool, rather than a habitual individual vantage point. It is a tool that I believe shines best amid struggle. 

I would like to explain my thoughts on this concept. In doing so, I will pick on the ever popular concept of creating a healthy lifestyle, also known as getting healthy.


Setting the Stage

About this time of year many people start thinking about changes that they want to make for the coming year. Oftentimes this plan involves toying with the idea of getting healthy and improving your fitness efforts. 


Real changes won't begin until after the Holiday's of course, because you crave certain things during these next few Holiday's. Maybe there is no time to devote to fitness, or maybe you associate getting healthy with being outdoors and you don't like being outdoors during the winter.


Whatever the case may be, this effort is often viewed as a big job with huge changes. Seldom do people that are seeking big change, change just one thing at a time. Usually they try to change everything all at once. 


These huge changes may stay in effect for a few days or a couple of months, but eventually the efforts fail your perceived standard or goals and then you revert back to the path of least resistance (i.e., old habits). 


The perceived standard is usually you measuring what you feel is the worst about you and comparing it to someone else's best.

The silly thing about this is that oftentimes that "best" is chronically under horrible scrutiny by the other person and seldom accepted as good.

Stages of Change

I really like James Prochaska's Transtheoretical Model of Change¹. I like the Model of Change because it has so many applications to human behavior. 

The pre- and post- Holiday's desire to become committed to change and "get healthy" really puts things in perspective for me. 

According to the five stages of the model, Group 1 (most people) vacillate roller-coaster style between the first four stages and lose it most often in the fourth stage (Action).



Group 2 is where the majority of the people that succeed past the Action Phase tend to linger; bouncing between Contemplation, Preparation, and Action as they lose focus or discipline not long after they start the Maintenance Phase. 


Group 3 are the people that we usually compare ourselves against. Group 3 houses the people that generally live in the Maintenance Phase, when they slip out of that phase, they seem to speed through the first four phases in very little time and then they return to the Maintenance Phase rapidly. They make everything look so darn easy.


In my own personal opinion, I believe there is a sixth element to the Model of Change; which is Struggle. I say Struggle and not the Struggle Phase. Struggle isn't a phase that we come in and out of identifiably; rather struggle is present in each of the five stages.


The influence of struggle throughout the five stages is generally due to our perspective about what is happening within each of these stages. I will explain this in more detail in the next post.

                                                        

¹Prochaska, JO; DiClemente, CC. Stages and processes of self-change of smoking: toward an integrative model of change. J Consult Clin Psychol 1988 Jun;51(3):390–5. Accessed 2009 Mar 18.

Free

For so long my lungs and my heart have felt burdened by life, doubt, negativity, and then I was diagnosed with multiple sclerosis. The pressure increased and it became harder to simply breathe.

In contrast, there is a brief moment when my lungs feel so incredibly light. 

In this particular moment most everything seems effortless - marriage, homework, finances, doubt... responsibilities of every kind. Even my body works better for a time.

If you had something that therapeutic and pleasurable, wouldn't you seek it out? Wouldn't you find a way to repeat it? This is why I lace up my shoes and willingly skip sleep to seek out perfect temperatures. 

What am I running toward? 

Peace. 

What do I run from? 

The burdens of life and doubt. 

For some reason, when my body is strong, my mind, spirit, and emotions are too.

Running, lifting weights, and seeking to eat healthier are all tough things that require discipline, but at the same time they give me stamina and courage in more areas of my life than just the physical. 

The end result is freedom on many levels. Freedom becomes a beautiful blessing from the discipline these efforts provide.

I am not the fastest runner. I don't need to be. I only need to do my best.

I do not have the leanest body. It doesn't need to be. I only need to do my best.

I am not perfect. I don't need to be. I only need to do my best.

It is when I stop doing my best that my breathing gets heavier, both literally and figuratively.

What makes you feel free?