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How we spend our day...

3/3/2022

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“How we spend our day is, of course, how we spend our lives”
-Annie Dillard

As I understand it Annie Dillard is an American author well known for her style of writing that uses a very patient and very detailed level of observation to record what she sees in nature. In the words of Maria Popova (a fascinating writer/blogger with a crazy cool mind), “she reflects the idea that presence is far more intricate and rewarding an art than productivity.” I don’t know what to do with that.

I want to feel like a robust person. At any point on the timeline of my life, I want to step up and be accountable and produce well for the community, and the family and the friends I have.

The experience of getting up in the morning, excited to get going on the day–I very much value it. The feeling of going to sleep very satisfied with the day–I very much value it. I would say those feelings are driven from my relationship to productivity.

There are times, however, that I feel pretty distant from having days like those. My sense of
value takes a hit, my tendency to host resentment spikes, and stuff gets dumb, slow and
unclear.

Fast forward I was talking to Carla the other day, partly unloading some feelings of being
undone with the state of the world and...I don’t know various other elements of life, and I knew I wanted to point readers towards the body scan video she recorded when we were shut down in 2020. When the state of productivity was like a blindfolded baby on rollerskates…uncommon and poised for disaster.

Me: I don’t want one more voice out there telling me what’s what, or what can be, or how to breathe or how to move, or what to f’n do. I love guided meditations, and relaxation practices, I believe with everything that I am that they are good for me, but I don’t want to be told anything today. Somehow I don’t feel body scan is bossy-

Carla: Well yeah, there’s no goal to that practice. Not even to relax. The purpose is to feel sensation. That’s it, nothing to achieve or change.

No goal?! I don’t know what to do with that. Presence is far more intricate and rewarding an art than productivity…“how we spend our days is, of course, how we spend our lives.”

I want to strain less, and I don’t think I notice a lot of strain when I participate with the body scan video. If I can spend my days with less strain, and be robust in and for this world, and that is my life…well that’s the goal! (go easy, I’m new here) I absolutely think being productive and being present are rad. I’m not sure that they are found in the same activity and I think we likely thrive when we pursue the art of both.

Personally, it would seem that I need a bit more presence to bring balance to the conversation. As I write this piece I realize that there is necessarily more stillness, more quiet in endeavors that operate our systems of presence. Productivity is not a still or quiet operation. If we are often/always building ourselves around producing the goals, I’m afraid that may have a big role in what makes us sick and disconnected. “Build pockets of stillness into your life,” Maria Popova, once again. To me, that phrase is poetic and gorgeous and pivotal.

In good health,
Tami

Body Scan video by Carla
https://youtu.be/cvpIrE3QFAk
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The impact of planned rest on adaptation.

3/2/2022

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Rest is when you rebuild and rejuvenate. It is the time for adapting to the stimulus so that you will be better able to handle similar future challenges. For exercise programming this is called the SAID principle: Specific Adaptation to Imposed Demands, but I think the principle can be applied to adaptations to stressors that aren’t just physical. 

For instance, walking barefoot has its own benefits to the skeletal-muscular functioning as well as proprioception of the lower extremity, but this newsletter is about Rest, in other words, putting the shoes on. 

Sometimes I marvel at how good it feels to put on supportive comfy shoes after I have walked a few miles barefoot. The feeling is definitely one of protection from things like sharp rocks or freezing puddles, but I know that if I wore the shoes all the time I might never appreciate that feeling. Like so many wonderful comforts in my life, I might just take that feeling for granted. 

So, in this scenario putting the shoes on provides me with a great sense of comfort that I am only aware of because I had spent time barefoot. A similar feeling could be found when you take a break from intense focused mental thinking or arriving home after attending a social engagement that you had to talk yourself into attending. There are so many opportunities to challenge ourselves and, yet, if we don’t take them and instead follow the desire to find comfort, then we deny ourselves the ability to adapt. But that is not really true because we are always adapting. 

Allostasis is the term that describes our anticipatory ability to prepare for demands before the need arises and is based on experience. And since this governing drive is constant, the only ways to direct the desired adaptation is by controlling the experience and then allowing yourself to rest. 

If I want my feet to be stronger and my balance to maintain as I age, then I should challenge myself by walking barefoot. Walking barefoot can also provide me with a challenge of willpower which can improve my resilience. But these things will only happen if I allow the rest necessary for adapting in these specific ways.   

Benjamin Franklin said “[r]est is best when earned,” and since I like to think that he was a very smart guy, I believe that he wasn’t just saying that rest feels better when you have done something to feel like you have earned the right to rest. He was also saying that the benefits of adaptation that will happen during your rest will be greater if you have earned them by directing the demands. 

As always, let me know how I can help.
Adam 
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How to run on a treadmill!  Important considerations of adapting your gate to treadmill use for your walking or your running exercise.

2/4/2022

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As the weather stays cold enough to keep the ice on the pavement, maintaining your walking and running becomes a treadmill negotiation. I say negotiation because shifting to a treadmill will naturally shift your gait. Typically, this change is both in width of stance and length of stride. Basically, on a treadmill your feet are closer together. Narrowing your foot placement can provide a greater sense of balance, but it also will change how your hip stabilizers are working as well as shift the angle of forces that your joints are handling. All considerations to be mindful of when switching to a treadmill. 

When switching to a treadmill, first, be mindful of safety. Familiarize yourself with the width of the belt, length of belt and the features of the treadmill (many have a screech noise if your foot placement is close to the back, and comes with safety clips that will shut off the belt). Second, play around with the feel of your stride on the belt and try to make it as natural as you can. Gradually progress to not holding on to the hand rails, because your body needs to move the arms to distribute the torque forces that you are generating.

On a treadmill, and with a shorter stride length, there is only one way to maintain the same speed that you would have if you were off of the treadmill and that is to increase the rate of each foot strike. Pace is a simple equation because it is just the rate of each foot strike multiplied by the distance covered with each strike. So, if your stride length naturally shortens on a treadmill then to maintain the same speed you make up that decrease by striding faster with each step. 

This, as you might imagine, can be a significant shift to the body as the muscles are contracting more frequently and every foot strike is slowing your momentum as the force of foot strike pushes back against you, thus making it even harder to overcome. And the shorter stride is not using as much muscle as a longer stride.

So, when you shift to a treadmill be mindful that it is not the same to your body, and to adapt your body will require adjustments. If you are on a treadmill with a long enough deck, safely take bigger steps. Focus on pushing through and elongating your stride because this will engage more muscle as well as lessen the new stresses that the treadmill is bringing to your exercise.

Regardless of how much you like being on a treadmill, your gait will be different unless you consciously override your body’s natural tendency. Paying attention can hopefully make your transitioning to and from treadmill exercise days easier, as well as increase the benefits to be gained even if all of your walking and running is done on a treadmill. 

As always, let me know how I can help.
Adam
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Knowledge, advice, and agency~

2/2/2022

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One of the common responses that I am told about our newsletter is that it is too long. That the content is great, but that it is just too much to read. Agreed. And, yet, our entire business has been founded on the belief that people in our society are taught to be so disconnected from their own body that they don’t even have enough knowledge to know the questions to ask. With that starting point it makes sense to me for us to provide more information in an attempt to establish a context which hopefully will yield a greater understanding of why the recommendations are the recommendations. By understanding the reasons, one is better able to determine whether the recommendations matter for their particular body and desired goals.
 
Having the knowledge to decide what your body needs in order to provide the health to support your goals is very different from following the advice of some organization that is distributed for all humans. It is about building a connection with your body and tailoring the specifics of any health/fitness program that fits your life. In essence, this is cultivating your agency for your own health. 

“Resilience is the product of agency.” Besel Van der Kolk

We are not all the same. We don’t have the same bodies. We don’t have the same lifestyles. We don’t have the same goals. But we can all take an ownership position of our health choices. Our mission is to open a path to thinking differently based on the information on why it matters. Not everything is applicable to everyone, but you cannot make an informed choice without the information.

As always, let me know how I can help.
Adam
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Synovial Joint Series - Part 2, Weight Lifting and Joint Health

1/21/2022

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"At all costs, gain a better understanding of how to maintain the health of your soft tissues and joints. That’s going to be your biggest limiting factor for making gains and it also limits your quality of life. People who performed at a high level at any time will all tell you they can’t now because 'It’s my knees, my neck, my back, my shoulders.' Maintain the connective tissues and your likelihood of achieving all your goals is much higher."
John Wolf creator of Onnit Academy Education Center

Like the Rogue company here in Columbus, Onnit has grown to be a highly successful fitness equipment company in Austin, Texas. Onnit specializes in the making of the steel mace, kettle bells, Indian clubs, battling ropes and other very demanding options in physical training. This type of equipment certainly does not appear to support the ‘best practices’ for synovial joint health deep into the life of a human body. Yet, John Wolf, who is clearly not in his 20's (or even his 30's), and yields a thick and brilliantly powerful physique, that also moves with grace and fluidity, stresses that the education center at Onnit teaches strength training that supports performance goals, AND makes longevity of performance a non-negotiable tenant of their strength training education and coaching.

As we return to the Resistance Key of EQUIVITA’s Five Keys of Fitness, I want to look at how lifting supports the cartilage in your joints, not only when you’re 20, but decades and decades of life’s wear later! It is becoming increasingly hard to support the outdated ideas that osteoarthritis means we suspend robust training, and that robust training stops in your early 40’s. NO, no it does not, does it Jack LaLanne… does it, Mick Jagger? Does it Cher? Does it Dick Van Dyke? Does it Adam Milligan?

Using MRI machines we are able to record the behavior of cartilage in ways that we have never known until recently. We are learning that cartilage thickness does have a relationship to load. Which is to say if we don’t maintain a behavior of loading force through the cartilage matrix of our synovial joint, and give it the opportunity to push synovial fluid all around the cartilage surfaces, the juicy collagen matrix of joint cartilage isn’t getting much love. The most drastic example of this came from images taken of the knee joint of a recent paraplegic individual who, 6 weeks post injury, revealed remarkable thinning of the cartilage in the knee joint, but no change to the cartilage in the still active shoulder joint.

Moving load through a joint, to the greatest extent of that particular joint’s range, seems like a good general baseline for us humans and our synovial joints. Lifting gives us such options to choose from. You can select lighter or heavier load, you can change the pull against the joint based on how you position the movement of a particular exercise against gravitational pull. You can really tailor your exercises to restore range of movement, then increase load of movement.

In the last synovial joint article we covered how the joint capsule teams up with ligaments and muscles in a variety of arrangements to allow for movement in many directions (pivot movements, rotation movements and hinge movements, to name a few). When the interplay of the muscles that cross a joint to inform movement is out of balance, the joint can become overloaded and the result is irritation, or perhaps damage to the cartilage of your joint.

Let’s follow the person that tries squats for the first time after years of inactivity and they find a body squat hurts the knees. While there are a host of posture imbalances that can limit the joints ability to disperse force with low friction (the job of the joint…it’s whole job), and we would first aim to determine if your imbalance was due to the muscles arranged to allow for a pivot movement, a hinge movement or a rotation movement, I’m going to select the pain is due to poor balance with your hinge movement. To straighten the leg, while doing a squat, hurts your knee. You might consider starting with a seated leg extension using only one leg at a time, so you can focus on a straight aligned contraction of the quad muscles that support the knee joint. As you progress, and you restore your ability to straighten the leg without pain to the knee joint, then you add weight to the ankle and build strength. After time, perhaps you try your body weight squat again, but now you are working with better performing muscles, and your ability to increase range and load to the joint capsule has started to cultivate a healthy circulation of synovial fluid to the cartilage of the knee joint. Otherwise stated, the old behavior of limited sensitive movement around the knee joint is, hopefully, eliminated, or more top of mind. Change becomes the choice to avoid poor movement patterns, not to avoid moving.

Likewise, the more I read about synovial joints and their particulars, I start to question if it is aging alone that stiffens the joints, or is it that we adapt to habits of routine movements that do not often incorporate full range movements or consistent diet of dynamic movement by which our joint collagen matrix is dependent upon for moving synovial fluid lubricants around, in effort to nourish and cultivate thick smooth cartilage? Let’s plan around the second explanation for stiffness.

Finally, let’s address the long standing belief that creeps in regularly, if you have sensitivity in your knees, if an image shows that you present osteoarthritis in a joint, that load, and especially higher load, is going to progress this condition. Intuitively it sells, but great news! This is not the case. At this point I am committed to the teaching that biomechanical imbalances/features that prevent a joint from force dispersion, progress dysfunction. High levels of activity do not progress arthritis, it’s the joint imbalances that need to be addressed. Joints are living tissues, they adapt to use. We now know that the joint, although not directly connected to blood for its nourishment, has synovial fluid and it is capable of healing.

In a recent interview I heard the physical therapist Steve Kashul state this: "If you want to stay active and less symptomatic, choose accordingly. But do not be confused by the sensitivity of symptoms as leading to disease progression.” At EQUIVITA, we all agree that the pain associated with loss or impeded movement is worse than the sensitivity you work through till you restore meaningful balance in your body's joints. I absolutely listen to pain, it’s full of good information. It’s a cue that you, that we, may need to gain a better understanding of how to maintain the health of your soft tissues…which I believe is how this all started.

Exercise is continually proven to be the most important, effective means of staving off osteoarthritis, and to that, weight training gives you a tremendous ability to restore power while also maintaining control of how the joint feels in the process. You gain an ability to determine/influence the amount of symptoms that works for where you are in your plan for robust health!

You commit to staying active, and we will always endeavor to help you choose accordingly for yourself. At our foundation, this has always been the fitness operation, this is EQUIVITA. So let’s get at it! If you have any questions please email me at twise@equivita.com.

Happy New Year!!! Stay ROBUST!
Tami

https://www.onnit.com/academy/meet-john-wolf/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2100201/
https://mdpi-res.com/d_attachment/ijms/ijms-21-09471/article_deploy/ijms-21-09471.pdf
https://sportsmedicineweekly.com/2021/06/15/ep-18-osteoarthritis-orthobiologics-with-dr
-brian-cole
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3967437/
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Table on State Dependent Functioning

1/14/2022

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Happy New Year! I found this table on State Dependent Functioning helpful in understanding the way that so many of us are responding to our current state of affairs. 
​

Rather than any discussion about this table, I just want to encourage you to find ways to reset to a more calm state every day. If you haven’t found what works for you, yet, keep trying. 

And, as always, let me know how I can help. 
Adam

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So you have a pinched nerve?  You're going to have to be more specific...

12/2/2021

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​Let me tell you something that I find remarkable. The body is logical. Now I know that this may sound simple to you, or it may sound crazy, but it is true. 

We are so far removed from our bodies that a label seems like an explanation. Once given a diagnosis or even a medical jargon for a symptom, we stop questioning. For example, if there is compression of a nerve that is causing symptoms into your hand, it matters whether that is happening in your spine, shoulder or wrist because that changes what area you should address. But, the reason that the nerve is being compressed is also an important component. Have the bones shifted? Is there inflammation? Are muscles in spasm? These are some of the variables that can cause the compression which is causing the symptom, and labeling the symptoms with a “syndrome” doesn’t provide clarity. Yet, for many of us, when it comes to the body there seems to be a blockage to understanding that allows us to just accept the label.

Because of this block to understanding the body, it is not unusual for people to accept limitations without question. And, speaking from experience, it is also not at all unusual for them to get very defensive when questioned about those limits or labels that they have accepted without qustion. Over the years I have learned that it is best in social situations to not ask, though inevitably when people find out my profession they are compelled to tell me about their fitness activities and this often leads to things they cannot do and the reason for the limitation. 

So, let’s start at the beginning, the body is logical. “Blowing out a joint” probably means that you tore something. “Wore out” most likely means that you stressed an area faster than it could recover. “Pinched” means there is decreased space. These phrases provide none of the information necessary to figure out what is going on because the specifics matter. I have always believed that the more one can understand what is going on with their body the greater agency they will have ensuring their body will support them.

There is no doubt that the body is complex and there are far too many variables for any of us to understand it all, but if you start from the understanding that the body is always logical then you have a foundation for developing a clearer picture of how your body is working and that picture is necessary for guiding your body to work for you in the way that you want. 

As always, let me know how I can help.
Adam
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Fueling the body

10/16/2021

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Pre- and post-exercise nutrition, specifically high-intensity or endurance exercise, is extremely important in the recovery and longevity of the muscles. The body taps mostly into glycogen (a form of glucose) during periods of high physical exertion, using this as fuel. Every “body” will be different in how much of what nutrition is necessary, both prior to and after exercise, in order to replenish and build. A general guideline is to not have the stomach be full or digesting a big meal within two hours of exercise. If your body is one that needs a fuel boost prior to exercise, it’s better to consume something lighter such as yogurt, small amount of oatmeal, fruit, smoothie, or anything that’s easily digestible and has a good balance of carbohydrates and protein.

After intense exercise, a good rule of thumb is to replenish as soon as possible. The body begins key functions after intense exercise, including protein synthesis (process of making new proteins) and glycogenesis (assisting with insulin production). Glycogenesis aids the protein synthesis process which requires glucose or simple sugar. But just as every body is different in it’s pre-exercise nutrition, post-exercise nutrition will differ as well. Post-exercise protein benefits might not be necessary for females as estrogen has a protective effect on skeletal muscle, minimizing the damage caused during exercise. On the other hand, males might need a higher amount of post-exercise nutrition due to the damage of muscle proteins and the diversion of amino acids and energy away from the process of protein synthesis during exercise. Getting simple sugar within 30 minutes of exercise both replenishes the glycogen used, plus provides necessary glucose for muscle recovery and building during the protein synthesis function in bodies when needed. 

Without key nutrients at the right time, the body can begin breaking down rather than building up, which can affect the ability to reach fitness goals. If you’re feeling like your body is taking too long to recover or having difficulty reaching goals such as strength building, re-evaluating your nutrition is a good place to start—both what you’re intaking, and when. 


Best,
Katherine

References
  1. Beck, K. L., Thomson, J. S., Swift, R. J., & Von Hurst, P. R. (2015). Role of nutrition in performance enhancement and postexercise recovery. Open access journal of sports medicine, 6, 259.
  2. Bonci, L. J. (2011). Eating for performance: bringing science to the training table. Clinics in sports medicine, 30(3), 661.
  3. Levenhagen, D. K., Gresham, J. D., Carlson, M. G., Maron, D. J., Borel, M. J., & Flakoll, P. J. (2001). Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. American Journal of Physiology-Endocrinology And Metabolism, 280(6), E982-E993.
  4. MEAL, M., & PLAN, M. The Science Behind Eating Before/After Exercise.
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How do I know I'm full?

10/15/2021

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We can gauge our developing appetite by our felt sense of hunger arising. At the other end of things, we often aren’t clear of a felt sense of fullness until it feels like maybe we’ve eaten a little too much. Have you ever eaten a wonderful meal and then felt a little too full? Have you ever thought about how we can tell when we are full?

From the Ayurvedic perspective, there are a couple of signs that indicate that the body is replete. 

One such indicator is that you will likely pause during a meal and take a deeper breath. The other is that you’ll have a little burp. Try paying attention to the possibility of these things when you’re eating, and notice if they arise. Body intelligence at its finest!

Warmly,
Carla
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The alchemy of eating right for yourself can benefit from a mini plan, and a little tracking.

10/8/2021

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Nutrition is one of those keys that can seem just too daunting to tackle and certainly that is part of the reason why there are so many “simple” and “easy” or even “magic” dietary plans to follow. Yet, as we all know, the way to accomplish a project that seems overwhelming is to break it into manageable tasks. The added challenge when it comes to nutrition is that the end goal is not obvious. Should you eat a low fat diet? Does it make sense for you to make your meals mostly plant based? Can you count carbonated water as your water intake? And do you really need to be drinking 64 ounces of water a day? Seriously, this list could just go on and on with science supporting and refuting nearly every answer.

One of the reasons that the science isn’t clear is that humans aren’t the same. Starting with the way we digest, there are variances in our ability to break down foods and the mechanisms of motility. Then the variability of the microbiota in our intestines plays such an immense role that research is continuing to find never before imagined connections with our health. And all of that happens before the absorbed nutrients get a chance to make it to our cells where things like the difference in mitochondria (7 types have been found in humans) may provide differences in how we get energy from the food. Check out The Seven Daughters of Eve: The Science That Reveals Out Genetic Ancestry if you want to explore more on the topic of mitochondria. To simplify, we are all different and our lifestyle choices create even more differences among us.

Just trying to determine the right nutrition for an individual is complicated, but in our modern society that is also not seen as enough because we are inundated with how our food industry is not doing right by us nor the earth. Really?! Is there no end to the negatives associated with this basic need for our survival? It is almost as if money is to be made confusing and shaming us. And, along those lines, there is research demonstrating that foods which we are designed to crave when stressed actually don’t satiate us but exacerbate the craving- the opposite of other primates- and the researchers speculate that is due to our belief that the “bad” food is causing us harm, and thus, is increasing our stress.

Rather than hide your head in the sand only coming up for fast food, I encourage you to set some small steps. Start tracking the foods you eat and how they make you feel, decide that you will increase your water intake, or maybe watch the documentary Kiss the Ground (https://kisstheground.com/). There are so many small actionable steps that you can take that will give you more control, and while the ideal magic miracle foods are appealing, they are not the path of you using your ownership to take the best care of yourself.  

As always, let me know how I can help.
Adam
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    EQUIVITA

    This blog is written and updated by the staff that support EQUIVITA. Individual blog posts are the thoughts of the staff member that submitted the post.  The content of these posts often support the thoughts and ideas of our organization, but do not always(and we scarcely use definitives) reflect the same thoughts or ideas of the organization as a whole.

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