A personal note

I have been running for enough years, and have enough non-running friends and acquaintances, to know that many people who do not run think that runners are just plain crazy.  They often agree with someone who once said, "Running would be fun if it weren't for all that running."  So I get that many of you can't understand the desire to run...  just as I don't like swinging a tennis racket in frustration at a ball that likes to go anywhere besides where I aim, or trying to hit an even tinier ball with a golf club.  But I do get that these activities are just as important for exercise, stress relief, and relaxation for you, as running is for me.  And I admire your skill and patience.

So when I tell you that I am unable to run right now, your initial thought may be, "Wow! Aren't you fortunate."  However, when you take someone who loves running as much as I do, and has been running for as long as I have, it is when I can't run that I TRULY AM CRAZY! 

You may have heard the expression "Life is a Marathon".  And for any of you who have ever trained for a marathon, or for any other long term challenging goal, you know that there are many obstacles to overcome in finally meeting that goal.  So when we come up against an obstacle, we can either give up, or we can find a way to get over or around it, and keep moving forward. 

Not being able to run makes me cranky and difficult to be around.  So for my own sanity, and for the sake of those who have to spend a lot of time around me, the only option is to move forward.  This is where your trainers can often follow the lead of our Warriors.  We have had the privilege of working with many of you for 2 or more years now, and we know that life has handed many of you some pretty big challenges, some on par with not being able to run and others that make it seem inconsequential.  We have seen you face surgeries, injuries, illnesses, job changes, and just about every other stressful thing that life can throw at you. 

And yet you bounce back and move forward.

• Amy: you inspire us when you face a medical challenge with your child and you show strength and resilience, and tell us you are climbing stairs at the hospital to keep moving!
• Steve: you inspire us when you ask for a workout to do as soon as you can walk into the gym after your surgery. 
• Calvin: you inspire EVERYONE when we see you pumping dumbbells with your arms while your foot is healing.
• Phyllis: you inspire us when you tell us that you typically aren't someone who would stick with an exercise program, and yet you show up smiling month after month.
• Carolyn: you inspire us when a "little" tendinitis forces you to abandon pushing 40 pound dumbbells overhead so you torch a TRX core fry that leaves the rest of us on our knees.
• Cary: you inspire us when you choose to tackle a 10k race as your very first race.  Then, when your training buddy (who we think got you into the race) could not participate, you didn't let that stop you!
• Sabrina: you inspire us when we know that you are dealing with a family illness and yet you resolve to make as many trainings as possible and do what you can do in the moment.

And I could go on with examples from each of you.  The point is that even though it is our job to try to motivate and inspire you, you do the same for us, as well as for your fellow Warriors.  The power of a group of tough Metabolic Warriors to support, encourage, and inspire each other is amazing...  whether it is to do another push up, or to face a major life challenge. 

I don't know yet whether this is a temporary running hiatus or permanent.  What I do know is that I will find an alternative way to keep moving forward thanks to the encouragement and strength I gain from seeing each of you "running" your own marathon. 

Brian Mickelson 2014!

Steve, Kathleen, Holly and Cary, from left to right, at this past Saturday's 10k run! Not pictured, but present was Kate. Kate beat her last 10k time by 5 minutes! Cary participated for the very first time in a race! She went for the gusto and did  a 10k.  Most people start with a 5k - awesome metabolic power was at work! Steve has the longest stride ever experienced so Holly and Kathleen were double timing those legs! It was a good day!

Warrior Thought for Today

Compliments of Jackie, this made us laugh and laughing is great exercise so we are sharing it with you:)

I decided to change calling the bathroom the John and renamed it the Jim.  I feel so much better saying I went to the jim this morning.

Does saturated fat deserve its bad rap?

Some time ago we posted a blog titled "Cholesterol Controversy".  In recent years a number of doctors have reversed their stance that diets high in saturated fat cause high cholesterol, and in turn lead to heart disease.  And now a large and exhaustive new analysis by a team of international scientists has backed up that point of view.  That study, published in the journal Annals of Internal Medicine, found no evidence that eating saturated fat increased heart attacks and other cardiac events.  Nor did it find less disease in those eating higher amounts of unsaturated fat, including monounsaturated fat like olive oil or polyunsaturated fat like corn oil.

But as we know, almost nothing is black and white and these findings don't necessarily give us a green light to eat steak, butter, and other foods high in saturated fat with guiltless abandon.  Dr. Frank Hu, a professor of nutrition and epidemiology at the Harvard School of Public Health, said that looking at individual fats and other nutrient groups in isolation could be misleading, because when people cut down on fats they tend to eat more bread, cold cereal and other refined carbohydrates that can also be bad for cardiovascular health.  Dr. Hu states “I think future dietary guidelines will put more and more emphasis on real food rather than giving an absolute upper limit or cutoff point for certain macronutrients.”

Dr. Dwight Lundell, a heart surgeon with 25 years experience who has performed over 5,000 open-heart surgeries, is one doctor who has changed his opinion of what causes most heart disease.  For many years he believed heart disease resulted from the simple fact of elevated blood cholesterol, and as treatment he prescribed medications to lower cholesterol and a diet that severely restricted fat intake.  The fact is that in spite of this recommended course of treatment, more Americans will die this year of heart disease than ever before.

Just a few years ago, it was discovered that the real cause of heart disease is inflammation of the artery wall.  Without inflammation, cholesterol would move freely throughout the body as nature intended. It is inflammation that causes cholesterol to become trapped.  So what causes this inflammation?  A low-fat, high carbohydrate and sugary diet. 

Scientists now have a better understanding of the complex relationship between saturated fat and low-density lipoprotein cholesterol (LDL).  Two types of LDL have been identified, known as LDL pattern A and LDL pattern B.  The LDL pattern B particles are the smallest and densest form of LDL and are more dangerous. These particles are easily oxidized and are more likely to set off inflammation and contribute to the buildup of artery-narrowing plaque.  Furthermore, the smaller, more artery-clogging particles are increased not by saturated fat, but by sugary foods and an excess of carbohydrates. 

So we now know that a low-fat diet that is high in carbohydrates and sugars causes an inflammatory state in the body that in turn causes cholesterol to become trapped rather than move naturally through the body.  And this same type of diet is to blame for an increase in the LDL pattern B, more artery-clogging particles, thus creating a vicious cycle.

The excess consumption of omega-6 vegetable oils like soybean, corn and sunflower that are found in many processed foods also creates an inflammatory response in our bodies.  Omega-6's are essential as they are part of every cell membrane, controlling what goes in and out of the cell.  However, they must be in the correct balance with omega-3's.  The typical American diet has produced an extreme imbalance of these two fats. with the ratio of imbalance ranging from 15:1 to as high as 30:1 in favor of omega-6. When that balance shifts by consuming excessive omega-6, the cell membrane produces chemicals called cytokines that directly cause inflammation.  A 3:1 ratio is generally considered optimal and healthy.

So how do we reverse this inflammatory state?  Return to foods that are closer to their natural state.  To build muscle, eat more protein.  Animal fats contain less than 20% omega-6 and are much less likely to cause inflammation than the supposedly healthy oils labelled polyunsaturated.  Choose carbohydrates that are very complex such as colorful fruits and vegetables.  Reach for foods that come FROM a plant rather than being processed IN a plant. 

Inspired by a 94 Year Old World Class Athlete

First, I must give credit to Rowena, a client who has inspired both of us in ways she may never know. I was so impressed with her solid form, precise execution of exercises, and ability to deliver what looks like gut wrenching intensity...so I asked what her athletic background was...nothing. Nothing?! She has made an amazing transformation in her body and in her mind. When I look at what she does I see a 29 year old.  However, she is a few years older than 29. So it was incredibly moving when she sent a video of a 94 year old woman who began her fitness at the age of 70 and said it reminded her of us!

So here is our POV....
1. Age doesn't matter.  Being active is a state of mind that moves a totally capable body.
2. Where there is a will there is a way. There are no road blocks that you can't break down because in some way, no matter how small or large, you can do something. You just need to find your will or motivation and to be successful it needs to come from inside of you, not be solely based on external things.
3. A dog of any age can learn new tricks. A positive mindset does not mean you are not realistic about your circumstances. It means that you put one foot in front of the other because there is no other direction but FORWARD. If you are not moving forward...news flash...you are dead or on your way.
4. If you are breathing, it is never too late to start being active. Quality of life improves, energy levels increase, moods are uplifted, endurance increases, mobility is improved, strength increases, muscle coordination improves and memories are stimulated plus much more.
5. No matter who you are you are positively impacting someone around you. So do it for your own health but think of the impact on friends, family, neighbors and others that don't know you but they see you being active. What a cool gift to pass on! Be inspired as we were by Olga at the age of 94!

Please advance to the next blog to view the video.

Thank you Rowena!

Olga Kotelko: 94-Year-Old World Class Athlete