Specialist Or Generalist? To Compete Or Not To Compete?

John's Thoughts:

Couch to competition?

With the obesity rate soaring and increasing trends in our society towards a sedentary lifestyle,  I think we can agree as a society we need a major overhaul in our physical culture. We are disconnected from our bodies and need to wake up! I hear excuse after excuse on a daily basis from incredibly capable adults about why they can’t find time to exercise, let alone compete in a sport or any physical endeavor beyond silly exercise videos, light family activity, or otherwise “safe” activities. Our society has created some kind of excuse bubble that keeps people from getting off of the sidelines to “just do it” as Nike saying goes. Time after time, I hear “I wish I was in the kind of shape I was in high school” or since I (fill in the blank with an excuse), it won’t work for me. At the same time, incredible new world records are being broken and more athletes than ever are competing and training in “extreme sports” like the StrongFirst Tactical Strength Challenge, Crossfit, Strongman, and Highland Games at all ages. So the art and love of competition is still alive and well in our society. Unfortunately, lack of planning, general conditioning and poor fitness levels leave a huge gap that will take time to overcome for the average deconditioned American. Lack of planning and patience can easily lead to burnout and major injuries before an athlete ever reaches anywhere near their potential in performance or true appreciation for the art of competition in our modern sedentary society. The big question is how do we bridge the gap between the couch and competition?

From Couch To Competition

My personal journey has been a long one full of twists, turns, and utter failures. My quest began after I decided I was tired of being a scrawny, awkward basketball player in high school. Within a few years, I became a seemingly “bodybuilder type” of guy after gaining nearly 50 pounds of solid muscle, but I was burned out, broken down with injuries and generally lacking passion in my training once I had reached my early twenties.  I was training to basically look good and ward off major health problems, but this was just enough to keep me in perpetual motion of maintaining a decent level of athleticism and looking fit, but not truly satisfied with training or life. Fast forward 10 years now, I have found my training and ultimately, my life purpose. That is: to empower others to reach their physical goals through safe, effective movement and strength fundamentals, which ultimately transfers into all areas of their lives. In 2004, I stumbled onto a unique “fringe sport” that has changed my life forever. The Scottish Highland Games were my new purpose and little did I know, I would find my way to the top as a world record holder and professional highland games athlete in the sport. These accomplishments did not come easy. I spent several years as a lackluster, bottom level competitor before a serious level of commitment and competitive focus took hold within me. I finally “caught the bug”, but I still had to fight hard to stay competitive and injury free as a very specialized athlete.

I am not particularly gifted as an athlete or coach out of the gate. I simply found my passions and I never stop learning, doing and setting new goals.. Having a true, deep physical skill has made a major impact on my personal and professional life. I would never have trained to a peak skill level or known my athletic potential without finding this this sport. I now have a purpose to my

training that is greater and I can measure and feel the benefits in the gym and my everyday life.  During a competition I feel like the world stands still and I have total focus for a brief moment when I “step in and throw”.  Every ounce of energy possible goes completely into my throw. At the end of a long day of competition, I always feel a wave of emotions and perspective on life as I walk away from the field knowing I gave it everything I possibly could on that day. I leave the field with a clarity and appreciation for life that just seems to wash over me.

Clarity Comes From Competition

It's all too easy to get side tracked in our fast paced society or get overloaded trying to train at a high level in any sport. A quote from strength coach and wise masters athlete Dan John resonates strongly with me and gives me a reminder of my purpose anytime I lose focus “the goal is keeping the goal, the goal”. I have seen so many young professionals in the fitness industry and other athletes get sidetracked or even paralyzed  trying to do too many things at once or lose focus on the purpose of their training or life goals.   Knowing I can keep learning and bettering myself in my sport keeps me feeling alive, yet grounded in my goals and purpose. The pursuit of perfection in a technical, physical skill has continued to carry over to how I coach and approach life. It makes me better at life. It’s empowering to know that I can always get better with some extra focus, effort, or by learning from other coaching and athletes. This pursuit of perfection has been an incredible gift, but it has also been full of challenges and obstacles.

Now my daily life involves the new challenge of running and building my new gym from the ground up, while still competing as a top ranked lightweight highland games athlete. I often work 7 days a week and many long hours. While it does help to be able to walk into the gym anytime to train, the weights don’t lift themselves and I usually don’t have a consistent training partner or coaches around me to keep me accountable.  My life must be very structured and disciplined to make sure I have time for training, proper nutrition, and a healthy balance to life. This has become a welcomed challenge and defines who I am in many ways now. It gives me structure and discipline that I may not have if I did not have a training purpose. I have to stay focused with my time and efforts in all areas of life to stay competitive, especially going into my late 30’s. Why do I still train and compete you might ask?. It’s basically a “strong body, strong mind” approach that I believe we should all follow. I even structure the year's competitions and events around my life whenever possible, which to many may sound extreme. To me, it has become just a way of life. I have learned to enjoy the challenge and find ways to keep going strong despite many obstacles of time, money, and many other life demands.

Competition is a raw, vulnerable way to challenge yourself and put it on the line. When you sign up for a competition it gets real. You have a deadline and sense of urgency to complete the task. It’s time to rise up and take action like the Nike slogan “Just do it”. This can present a new kind of challenge and uneasy feeling for most adults, since our culture is so far away from truly supporting adult athletic endeavors or even general physical activity after the teenage years. Many of us live though our kids and lose touch with our own physical abilities, which is just not how it should be. This doesn’t have to be the case, but you do need to consider a few essentials before training for competition…

Competing In "The Highland Games"

Am I willing to put in the time to train, learn, and develop the necessary skills?

Do I have a qualified coach and can I use my resources to prepare well?

Am I able to plan ahead and possibly let training revolving around life, at least for a few weeks leading up to the competition?

Do I have any serious injuries or health conditions that would make it unsafe for me to commit to this competition?

Have I considered the other obstacles that I might come across?

If you truly dig deep and can’t commit, then don’t compete! You really can’t lose if you can answer “yes” to these questions, because you will get better and learn a great deal about yourself. Say “yes” and find every reason to compete, turn the tables on your own mindset. I truly believe that we all have an athlete and warrior inside of us that wants to come out. Everyone should want to get better every day.  So show up, do work, and  learn hard.

Have a plan, stay the course, and step into the “arena”.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”  Theodore Roosevelt

Almine's Thoughts:

John's words ring powerful for me.  Last year, I tried my hand at competing in Jiu-Jitsu.  It was a year I explored my "inner competitor," what she could do, at the belt level she was at.  I decided to stretch my boundaries, and explore a different facet of myself.  I did this, all the while, continuing to climb, and do "CrossFit."

I'm a personal trainer, and "CrossFit" coach.  What that means is that I'm comfortable in writing training programs, and workout programming to meet goals.  I know when to increase a particular activity to meet a certain goal, and when to decrease others.

I have the capacity to see the end goal, and program according to it, giving myself a time table to increase/decrease various activities.  You could think of it like an "on" season and "off" season.

Typically, in the spring and summer, I decrease my olympic lifting, focus on climbing, and increase more MetCon and/or body-weight placement exercises (to enhance my climbing).  In the winter, when climbing rock at "Smith" is not a consistent option, I increase my strength training, and decrease my cardio/MetCon.   This gives my body a seasonal way to "rest" from specific movements and exercises, and to increase others.   This type of training schedule takes a lot of attention paid to it, watching the ebbs and flows of specific gains, one wants to see, to meet specific goals.

A perfect example of the mental game that climbers move through, when on "The Sharp End" (Sender Films, 2009)

I believe in the ebb/flow of training specific movements, and the ebb/flow of competition.  For my personality type, I need specific "rests" in my training, so that I can absorb the benefits of my hard work, re-focus on goals, and dream bigger dreams.

I don't believe many people can maintain the type of ongoing training schedule I uphold (and have for years).  They would "burn out."  I think a lot of it is genetics.   My paternal grandmother, and father are the same way.  In his late 60's my Dad's greatest joy is still being able to pull a "double" (one activity in the morning, one in the evening).  This is how he operates 6 days a week.  He's never been otherwise.

Climbing is a high adrenaline sport.  There is no doubt about it.  Particularly when you're on lead (a.k.a. "The Sharp End").   I know it would string my nervous system out to climb the way I like to, and compete in a separate sport, year after year.  I let myself ebb/flow, according to how I feel, from year to year.  Maybe I choose to focus my energy (adrenaline) towards hitting climbing goals one year (like this year).  Maybe the year prior I compete in Jiu-Jitsu.  I don't peak in both sports, and hit them equally as hard in the same year, however.

I've had many ultra-runner friends of mine say "You would be an excellent ultra-runner.  You have the determination, and tenacity for such a distance."  I agree with them.  I do.  I'm what you term a "Mult-Sport Athlete," however.  I'm not a "Mono Sport Athlete."  They each have their pros and cons, but I'm much better suited to "Adventure Racing," where multiple sports are required on the same course.  I'm a diverse, dynamic, eclectic athlete, and I also credit that with being a huge reason (in addition to nutrition, etc.) I have next to no injuries.  I make, not just my muscles cross-train, but my brain also.  My brain has to focus in a completely different way in climbing, than it has to while trail-running.  Jiu-Jitsu requires a totally different mental pathway in my mind, versus lifting weights.
I think cross-training your brain, along with totally different movements, is one of several keys to longevity.  They say doing cross-word puzzles, and card games keep older people's thinking faculties sharp.  Couple various ways of challenging your mind, with body movement, and you have a recipe for youth.  That is why I'm an advocate of doing multiple sports, with completely (seemingly) unrelated body movements.  

Brazilian Jiu-Jitsu (BJJ) @ "Clark's Univ. Of Martial Arts," Bend, OR.

Climbing a steep overhanging route is a completely different series of movements than passing the guard in Jiu-Jitsu, is completely different than a deadlift.  Or, is it?  The reality is, even though I increase one type of body movement, and decrease another, seasonally, they all enhance one another.  They all involve getting the hips through, a strong core, and focus.  They all benefit one another.

The main thing for me is body awareness.  This entails listening very closely to when my body is asking for me to shift gears.  They body does talk to you.  You just have to know how to listen.  I knew 2016 was my year to downshift from competition, and increase my climbing.  I will listen, season by season to see if this changes.  When it does, I will be ready to shift my training programming again.  Fluidity is key.  Flexibility is key, if being a mult-sport athlete interests you.  Developing body awareness is key.

"NW Fit Games,"

Be willing to dream big, smash goals, and then move on to the next.  Opportunity has a funny way of presenting itself when you least expect it.  The question is:  "Will You Be Ready To Shift Gears?"

Handstands In My Home Town, Newport, OR., "Agate Beach"

ABOUT JOHN ODDEN:

John is a Strength and Conditioning Coach, Clinical Exercise, and owner/head coach of his gym Empowered Strength in Bend, OR. John has a diverse background in the fitness/wellness industry, having worked with clinical cardiac rehab patients, high school athletes, and employee wellness programs in Longview, WA for 11 years before "retiring" to Bend to start his gym and online coaching programs. John is the current world record holder in the 42lb. weight over bar as a lightweight athlete in the Scottish Highland Games and finished #3 in the world at the Lightweight World Championships in 2015. John's newest pursuit is the StrongFirst Tactical Strength Challenge and competitive Olympic Weightlifting in his off season from the Highland Games.

Contact John or learn more about him here..

empowereredstrength.com
541-639-5000

john@empoweredstrength.com

Learn more about the StrongFirst Tactical Strength Challenge here..
http://www.strongfirst.com/tactical-strength-challenge/

ABOUT ALMINE BARTON:

BIO.:     http://www.rechargesport.com/almine-barton/
Instagram:  @alminebarton
Twitter:  @AlmineBarton1
Facebook:  www.facebook.com/alminewellness
To Book An Appt. For Acupuncture:  (541) 306-6541

How To Fall In Love With Your Sport (Again)

"Obstacles Are Put  In Your Way To See If What You Want Is Really Worth Fighting For"

 

 

 

I think about this statement a lot.  Inevitably, the sports you do will wax and wane with success.  No one is successful 100% of the time.   This can create frustration, and lead to the question of "Why am I doing this anyway?" 

 

If you go back, and re-read January's blog post, titled "Finding Your WHY,"  this can assist you in doing an "internal inventory" regarding your training.  Every athlete needs to re-motivate him/herself periodically.  "Plateaus" are part of training, & (at least for me), are the hardest to contend with.

 

My worst trait is impatience.  This is predominately with myself.  I work hard, and like to see results...quickly.  Yet, anything worthwhile doesn't come easy.  It's the attribute of perseverance that yields a champion.  A champion will do what others won't.  When others sleep, he/she trains.  When others seek comfort, he/she practices being comfortable with the uncomfortable.

 

This process is rewarding, yet can also take a toll on the psyche.  It can create "burnout," and prevent an athlete from breaking past plateaus, when they feel they've "hit-a-wall" with their training.

 

In Jiu-Jitsu, there's something loosely termed "The Blue Belt Curse."  This means that, often, when people get their blue belt, they quit Jiu-Jitsu.  Just when they broke through the "just-trying-to-survive" white belt stage, they burn out.  You see this in all sports.  The plateau-frustration stages that you'll invariably hit can weed out those who are serious about training, versus those who aren't.

The question is, when you hit a stage of frustration in your training ( and this can be due to many things), what can you do about it?  How can you re-focus, shift your frustration pattern of thinking back to "training mode," wake up ready to be excited again about your sport?

Let's first identify some causative factors that can produce the plateau-frustration effect.  There are many.  These are just a few. 


- Working With The Same Coach For Years On End
- Poor Diet ("I Workout, So I Can Eat Whatever I Want")
- Not Enough Water/Fluid Intake
- Training The Same Way All The Time (which can also be connected to working with the same coach)
-Poor Body "Maintenance"1.)  Working With The Same Coach:  There are pros/cons to this.  On one hand, if you have a highly experienced coach, you are able to really practice his/her way of training, & get specifically good at that one style.  This, of course, can be of benefit.  This can, eventually, make you an expert in a specific way of training.  While this has many "upsides" to it, this also has many "downsides."  No one coach or person has ALL the answers.  If you find a coach/trainer that you "mesh" with, by all means, stay with him/her.  However, to keep things "fresh" with your training, it never hurts to get a 2nd, 3rd, or even 4th opinion.  Work with your coach, but attend specialty workshops by other experts also.  Sometimes it just takes a new perspective to get you excited to train again.  Sometimes it even takes a fresh voice to say the same thing you've heard, repeatedly, but said in a different way.  It then "sinks in"...you get excited at your new understanding...and are ready to get back...and give it 100% again.  Always seek new knowledge in your sport.  Always attend workshops, seminars, watch videos about it, read books to increase your breadth of knowledge.  This will keep things interesting, and you excited to get up, yet again, and give it your best.  Every expert has many teachers behind him/her.

 

2.)  Poor Diet:  I can't emphasize this enough.  I blow up social media with this message.  As a health care provider, fitness trainer and "CrossFit" coach, I can't help it.  My passion is motivating people to better lifestyle choices, and this always starts with your nutrition.  As an athlete, it's even more vital that this becomes top priority.  You can't put bad fuel in a car, and expect it to run properly.  Your nutrition is paramount to preventing "burn out," and helping you move past training plateaus.  You need to pretend you never heard the saying "You Can Eat Whatever Your Want If You Workout."  I couldn't disagree more.  In fact, I'd even reverse that, and say, if you want the benefits of being an athlete, you have to have a disciplined nutrition plan, no ifs, ands, or buts.  Repeated injury can happen, not only from training incorrectly, but from poor nutrition.  Not giving the body adequate nutrients, thereby, not feeding the body properly is a recipe for training disaster.  "Bonking" is a common term amongst athletes.  It means being past the state of hypo-glycemia, and therefore, far past a "negative checking account balance," of vitamins and minerals.  Its difficult to recover motivation at this point.  And, let's face it, an injury (and repeated ones, at that) are deflating to the morale.  Good nutrition is a large percentage in preventing both repeated injuries and "bonking."

 

 

3.)  Not Enough Water/Fluid Intake:   A reduction of just 2% of fluid can result in reduced athletic output by as much as 10-20%. This is not insignificant. Ponder for a moment the amount of energy that goes into training to improve by just 5%. All that, and more, can be lost by inadequate hydration.  Water intake is something I'm constantly working on.  Its something that every athlete should pay attention to.  The times I tend to forget to drink water is typically when I'm doing something in the cold (like snow-shoe running), and swimming.  You are expending more calories in the pool than you think, but for some reason, when I lap swim, I get "in the zone," and forget to drink water in between laps.  This is something I'm now making a concerted effort to do.  Pay attention to the times that you tend to forget to bring, or drink, water.  Then, make an effort to change that.

Jiu-Jitsu at "Clark's University of Martial Arts," Bend, OR.

Girls That Lift Are Strong & Confident

 

4.)  Training The Same Way All The Time:  This can be connected to #1.  After all, if you work with the same coach, day in, day out, you may get in a rut, working out the same way.  People often ask me how I can do so many different sports, and not get injured.  I share with them "It's because I do so many different sports that I don't get injured."  I truly believe that being a "mono-sport" athlete is not the way to go, for most, in the way of fitness and longevity.  Even the top mono-sport athletes, now cross-train.  At least, the best ones do.  I know several ultra-runners that also weight train.  As they should.  Weight training will do something totally different (and necessary) for their body that cardio won't.  I also believe it goes both ways.  My big power lifter/strength patients lack agility, speed, and flexibility, because they rarely do cardio, and stretch.  My motto is:  "I will cross-train your cross-training."  You body should have zero idea what you're going to ask it to do, when you wake up each morning.  It should be ready for anything:  run, jump, lift, climb, swim, bike, row, bend, stretch, dance, whatever.  The minute you become a "specialist" in any one area of fitness is the minute you hit a "plateau."  Whatever your given sport is, consider cross-training as your ticket to staying in that sport.  Anytime you train the same way, for months and years on end, you're asking for overuse/repetitive injuries.  Why do triathletes tend to suffer less injuries versus runners or cyclists alone?  Because they're constantly asking their body to train differently.  Even though more sports are involved in a triathlon versus a marathon, you're less likely to get injured.  It's counter-intuitive, but the more different types of activities you do, the less likely you are to get injured.  The body wasn't designed to eat the same food, over and over, and it's no different for exercise.  Cross-training also prevents boredom, and keeps things fun :)


5.)  Poor Body "Maintenance":  Now I put on my acupuncturist hat.  I'm constantly amazed at how well we maintain our cars, homes, and care for our pets...but, not ourselves.  People have a funny notion that it's "charitable" to put themselves last.  Not one of my Mom clients/patients have said this has worked well for them.  We run ourselves ragged care-taking everyone else, yet our own "gas tank" is on "E."  You must put the same amount of effort (if not more) into taking care of your body.  My guy patients only typically come in to see me, because their wife/girlfriend made the appointment for them.  They grumble their whole first treatment, then come back to the second treatment reluctantly admitting that they feel better.  Once their symptoms start to disappear, they then ask me how often should they come in.  I (only semi jokingly) say "You're On The 'Jiffy Lube' plan.  When that sticker on your windshield says it's time for an oil change then you come in for one of your own."  That seems to work.  I have my own plan, which I highly recommend for every athlete.  Every 3 months I do CPR:  "Crack," "Poke," and "Rub".  That stands for chiropractic, acupuncture and  massage.  I play hard, and want to continue playing hard.  I know my body needs "tune-ups" and "oil changes," just like my car.  In fact, it's more important than my car, because it's the "house" I live in.

 

 

If you give your attention to the following things listed, you will skate over training plateaus easily.  Molding your body into an efficient, strong, capable machine is a joy.  There are bound to be a few  "obligatory" bumps and bruises along the way, but don't lose your enthusiasm.  Sports offer us limitless bounds to test our capabilities in so many ways.  From the inner to the outer levels of who we are.  Frustration is normal.  It can be a way of doing an inventory in your life to see where the "holes" are in your training.  This can be a powerful way of participating in your health, and enriching your life with success, confidence, and growth.

 

 

 

Climbing At "Smith Rock," 2015





BAG LADIES: "What's In Your Gym Bag?"

My colleague, Amy Moll, & I sat down one day in our clinic staff room.  Sometimes we compare FAQ's of patients, so that we can get one another's opinions on a variety of topics.  The funny thing is, we realized, we keep getting asked the same funny question:  "What are your gym bag essentials?"

Amy & I both train hard every week.  6 days a week, that is.  We both have different goals for our training, but we share a lot of the same gym bag "essentials," and utilize some of the same products (both being acupuncturists).  Amy & I both do "CrossFit."  We both run with our pups, and row our hearts out each week.  Amy trains in "Mixed Martial Arts."   She is one fierce lady, who trains like a champ, morning, noon & night (when she's not owning/running 2 clinics).  For more info. on Amy's fighting, be sure to subscribe to her blog at:  http://fullmetalfighter.com/

I always have vertical spaces in mind for my training, whether it be on rock or ice.  I'm also a "CrossFit" coach, and certified fitness trainer, so do enjoy lifting heavy, gymnastic rings and a good sled pulling.  I love to move my body in as many diverse planes, climates & ways as possible in nature.  I thrive in constant diversity of movement, which really puts me in the category of a born Adventure Racer.  I like being tested in the elements, whether it be in wave, on rock, on trail or snow.

We've decided to team up for this month's wellness blog post, and share with you some things that we carry with us in our gym bags.  Both of us won't do without these few "must haves."

ALMINE'S GYM BAG FAVS.

• "Wet Wipes" (need I say more?):  Yeah, they pretty much get used for everything:  wiping bloody "skin flappers," from both pull-ups in "CrossFit" and climbing, to cleaning off my hands after a climb, so I can actually eat with them.  :-)
• Beef Protein Powder:  Easily assimilable, hypo-allergenic, BV (biological value) of an incredible 90%, and high in the amino acid alanine, the basis for much of the body's protein structure.  Alanine is needed for the metabolism of glucose, allowing the body to generate more fuel for an intense workout.
• "Quali-Patches" (both cold & warm):  "Quali-Patches" are topical adhesive patches you can put on over an area of pain.  Should I have an acute injury I would use the "cold" (instead of ice).  A chronic "tweak," I would use the "warm."  These patches are wonderful, because you can still be active while wearing them.  They have Chinese martial arts Rx.'s contained within them for a topical anti-inflammatory action.
• Sports Tape:  For climbing, pull-ups, you name it.  
• Sunglasses:  You never know when you'll need them.  I tend to buy "cheapies," as this is something I typically lose.  Sometimes, if I find cheap ones, I'll buy 4 or 5, & have them in different places, so I always have them available (in my car glove compartment, climbing bag, gym bag, "Camelbak" etc.)
• "POCKETFUEL NATURALS":  This is now my on-the-go fuel of choice.  Its high calorie...full of delicious blood-sugar stabilizing fats, such as nut butter & coconut oil.  :-)  I love the convenient (((squeezable))) containers, and they come in a variety of flavors (my favs. are "Chocolate Espresso" & "Chocolate Smackaroon").  Check them out, & inquire where they're sold in your area.  In Bend, they're sold at the following shops:  "Mountain Supply," "Pine Mtn. Sports," & "FootZone."  They're a local OR. company, & source organic ingredients.  www.pocketfuelnaturals.com
• "Garmin":  Every once in awhile I'll get "Type A" with my runs or road rides.  Sometimes I'll record them, sometimes I won't.  Sometimes I'll time them, sometimes I won't.  I do like having the option, however, so always carry my "Garmin" watch with me.
• Long Socks:  My legs can tell some good stories.  They've taken me to beautiful places around the world, and move my body daily.  However, they often take a beating, with crack-climbing, surfing (just got some nice new scars from eating it on a "wipe-out" in Maui on a coral reef.  OUCH!), mtn. biking, trail-running, you name it.  However, the scars I "wear" the most are from rope-climbing in "CrossFit"...sans long socks.  *Double* OUCH!  That's called "rope burn Central," people.  Carry long socks.  You never know when you're going to be rope climbing at your box, and your legs will thank you.  :-)
• Shaker Bottle:  For a pre &/or post workout protein shake while driving home.  Scoop that beef protein in there, mix with water, and drink up.  Your muscles will soak it up like a sponge.  :-)
• Moxa Stick:    See previous blog post:  http://alminewellness.blogspot.com/2012/01/acute-injuries-most-effective.html
• Arnica Montana (homeopathic):  See previous blog post:  http://alminewellness.blogspot.com/2012/01/acute-injuries-most-effective.html
• Liver Caps:   See previous blog post:  http://alminewellness.blogspot.com/2010/12/my-recovery-kit.html
• Reflective Vest & Headlamp:  Often I enjoy a quiet night run along a favorite trail, or even the road.  I'm a "safety girl," and this means wearing reflective clothing, and a vest with a headlamp.  Several times, I've gone out trail-running, only to get caught out in the woods without a headlamp.  No fun.  Leave the house prepared for anything.
• "Traumanex":  A Chinese martial arts Rx. for soft tissue injuries.  We sell this at our clinic.  A must have for any athlete.
• "Hotties":   Hand, feet, body & toe warmers.  You can get these at "CostCo" by the box.  When you're standing there, belaying someone "projecting" a route in the cold, are doing winter sports, etc. these are great.  I'm starting to use them already on my trail-runs, soon for ice climbing & for snowshoe-running.
• A Tube of *RED* Lipstick:   My "war paint."  If I have to explain this, then there's a problem.  :-)

~ Almine's Gym Bag Essentials ~

AMY'S GYM BAG FAVS.

When my colleague Almine Barton suggested we collaborate on a blog about what’s in our gym bags, I was stoked. I haven't done show & tell since kindergarten. Back then my gym bag was full of Care Bears. Now, it's full of boxing gloves, MMA gloves, hand wraps, mouth guard, shin pads, head protection, wrestling shoes, New Balance Minimus weight lifting shoes, flip flops for quick trips from the mat to the water fountain, and Ugs for a comfy and warm ride home after I'm all gross and sweaty. But there are a few other items that may be of more interest to you, dear reader.

The Trifecta

Amy’s Ultimate Shake Mix: Beef Protein + Coco Hydro + Green’s First. This concoction tastes great, doesn’t need a blender, and provides amazing nutrition. Let me break it down for you.

     Beef Protein (Olympian Labs): 23 grams of protein in 1 scoop

     Coco Hydro (coconut powder from Big Tree Farms): “the equivalent of 25 young green coconuts in the palm of your hand” supplying potassium, magnesium, nitrogen, zinc, calcium. Great for staying hydrated and avoiding muscle cramps.

     Greens First (available at our clinic, Healing Response Acupuncture): The alkalizing power of 49 different super foods and antioxidant equivalent of 15 servings of fruits and veggies in 1 scoop. And it makes every shake I make taste minty-fabulicious.

Zing Bars or Justin’s Almond Butter packets: For quick re-fueling post-workout, these are my favorites, and gluten-free. Mr. Justin must be making a killing. Why didn’t I think of mixing almond butter with chocolate and selling it in individual serving-size packets? Check 'em out: Zing Bars, Justin's.

Shen Tong Shu Yu Tang: This is my Chinese herbal medicine replacement for ibuprofen. According to Chinese medicine, trauma blocks the flow of Qi and Blood in the body, thereby causing pain. This formula strongly moves Qi and Blood. When I’m hurting, I notice a decrease in pain within 20 minutes of taking this formula. And it doesn’t destroy my stomach or liver like OTC pain meds do.

Super Glue: works great for deep cuts, in fact, it’s what they use in the E.R.  So next time you see a charge for $300 on your medical bill for 2-octyl cyanoacrylate, just offer to buy them a $2 tube of Super Glue instead, it’s the same thing. A quick disclaimer: if you are sealing an open wound with Super Glue, make sure it’s clean first.

Nail Clippers: You will never find me with long beautiful nails. My jiu jitsu training partners would hate me, and also be buying stock in Super Glue. Enough said.

Kinesiotape (and scissors!): I was first introduced to Kinesiotape in 2006 when I was training for a trail marathon and dealing with achilles tendon inflammation. I noticed an immediate decrease in achilles pain after getting taped and was hooked. I use it personally for low back pain, shoulder pain, and neck pain, thanks to years of abusing my body and always testing my limits snowboarding, wakeboarding and mountain biking. I’ve gotten smarter now, and stick to more mellow activities such as boxing, wrestling, and jiu jitsu...

Note: The tape will not stick to sweaty skin, so you have to apply it at least 60 minutes before working out, or on dry skin post workout      and shower. Anyone interested in trying out kinesiotape can e-mail me at amy@healingresponse.net.

LaCross Balls: Laying on top of a lacross ball is self-healing-torture at it’s best. I roll out knots in my upper and lower back, work on range of motion in my shoulders, and realign my sacrum and pelvis with these bad boys. Free physical therapy.

Stretchy Bands: I use stretchy bands for rotator cuff strengthening exercises. Since I’m supposed to do them daily, I carry my bands around like a safety blanket.

Yoga Strap: I use a yoga strap to help compress my first rib and lengthen the connective tissues in my neck. It also comes in handy for working on posture for my overhead squats.

Tiger Balm: Muscle relief after a good workout.

Business cards: I get asked all the time during training!

I'm sure many of you have equally interesting items in your gym bag. We'd love to hear about them!

You Can Make An Appointment With Either Almine or Amy at "Healing Response Acupuncture & Integrative Medicine"

www.healingresponse.net

Acute Injuries: The Most Effective Treatments To Get You Back Training ASAP

"Let Like Be Cured With Like." ~"Law Of Similars"


The biggest dilemma of living in an outdoor recreation mecca, such as Bend, OR. is what activity to do on any given day. Bend is known as the "birthplace" of modern American sport climbing. "Smith Rock State Park" is the incubator that allowed a new era of climbing to emerge in the early 80's. In addition, Bend is rated in the top 5 for its trail systems in the U.S. Mountain biking and trail running are a favorite pastime of the town's inhabitants.

In the winter months, options abound here. Over coffee, a "Bend-ite" may have a "U.S. Forest Service" trail map on the table, the "Mt. Bachelor" weather hotline on hold, & be looking at the "Smith Rock" web cam all at the same time.

As the excited outdoor lover puts on his/her clothes (with many layers, of course!), you may notice in the driveway a car already packed to the gills: mountain bike on the back, kayak & snowboard on top, dog, climbing gear and trail-running shoes already loaded up inside.

The nationally acclaimed TV show "Portlandia" claims that "Portland, OR. is the place where young people go to retire." I would venture to say that Bend is the place where everyone goes to retire. Its that good. :)

With all of the myriad possibilities for play surrounding the "Bend-ite," a few bumps and bruises are inevitable. My dear friend, and climbing pal, head of the local "Search & Rescue" rock climbing dept., Randy Columbell, says it best: "If You're Not Flying, You're Not Trying." This is in reference to taking a few falls, while pushing your limits with climbing. Falling is part of climbing. It WILL happen. No two ways about it. Same goes for mountain biking, snow sports, kayaking, etc. Its all part of the process of improving at any given sport.

With that being said, there are things you can do to help mitigate the pain of an acute injury, and get you back out playing again ASAP.

I admit it. I'm not a very good patient. A bit hypocritical, I realize, considering I treat patients, day in and day out. Put me on the couch for more than 24 hrs., and its not pretty. I crave the outdoors, like a fish to water, and if I don't get my "outdoor fix," I do go a 'lil bonkers. This is why I'm vested in figuring out the best (and quickest) possible way (with the least side effects) to heal an injury. I'm just like you. I don't like being injured, and thank God (knock on wood) it doesn't happen to me often.

Our culture, and western medicine, is obsessed with ice for acute injury recovery. The latest in sports medicine news says that this obsession has little science behind it. See the following "NY Times" article:

http://well.blogs.nytimes.com/2012/01/04/why-ice-may-be-bad-for-sore-muscles/

The content in the NYT article echoes what ancient medicine has stated all along. Ice is not necessarily the answer. What does ice do? Ice numbs the pain. This is a fact. Can that be helpful in some situations? Certainly, to ease the injured for a short period of time. However, it is not the "cure all" for acute injuries that its been made out to be. This goes for both joints and muscles. Nor is it very helpful for anything other than the initial 15 mins. of pain, according to Chinese medicine.

If ice isn't the answer for acute pain, then what is? It may surprise you. "The Law of Similars" gives us the answer: "Treat Like With Like." This is the basis for homeopathic medicine (where vaccinations originally came from: give the disease to prevent/treat the disease). In addition, the origins of Ayurvedic and Chinese medicine echo the same wisdom. Spagyrical homeopathy is a forte of Ayurvedic medicine, and originally came out of Egypt. It traveled east, eventually reaching India, where it became honed to an art. "The Law of Similars" can also be seen in the most ancient of martial arts sparring formulas.

Chinese medicine could really be considered the world's first system of sports medicine. Crafted for centuries, by monk-warriors of the Shaolin sect, who focused on acupuncture protocols and herbal remedies for weapon injuries to sparring wounds. Their formulas for broken bones, tendon sprain/strains, and all manners of muscle injuries are unparalleled. We think this is "new age" medicine? Quite to the contrary. Its thousands of years old. In comparison, western medicine has been around for the blink of an eye.

In no way, shape or form, am I saying western medicine isn't a vital, necessary part of medical treatment. In the way of emergency situations, its a gift. Would I go to the ER if I had a broken bone? Absolutely. Would I add in other protocols that have been shown to speed recovery by up to 65% (such as acupuncture and moxabustion). There's no question about it. If you have need, by all means go to the ER. But there are things you can do to get yourself back to playing, competing and training that compliment what western medicine does, more speedily.

If you're not in need of an ER, then there are things you can do at home that will greatly aid recovery. People have asked me how I've recovered from climbing and mtn. biking injuries so quickly. I will share with you "tricks of the trade" that you can implement in your recovery of acute injuries. Let's explore these...

ACUPUNCTURE: It goes without saying that acupuncture has substantial research behind it. We know it works. "The mechanism of action is unknown," however, which is just really an academic way of saying we have no idea how it works yet. We just know that it does. Look up acupuncture research on "PubMed" or the "National Institute of Health" websites and you'll find exhaustive research to back it.

To receive acupuncture 1-3x per week after an acute injury is ideal. It will not only reduce inflammation quickly, but it will strengthen and heal surrounding nerve tissue and fascia. Add electro-stim. to the needles and you will see remarkable healing. Find a licensed acupuncturist in your area, who specializes in sports injuries. They will augment your recovery process, and you'll be back to training in no time.




Performing electro.-stim. acupuncture on my swollen ankle, post first lead fall (I flipped upside down, then "cheese grated" all the way down an arete!). This acupuncture treatment was performed 4 hrs. after the fall (notice how swollen the ankle is). The next day I ran the 10k "Xterra Trail Race" with ZERO pain. :)

HERBAL MEDICINE RX.: 75% of the world uses herbal medicine to treat ailments. This is a big number. Ancient peoples observed what animals ate, chewed on, etc. after being wounded in the wild. They then, adapted these plants, into medicine tinctures, powders, poultices and the like for human use. Some societies even honed this practice to a science, such as the forefathers of medicine in Tibet, Egypt, Greece, China and India. In addition, indigenous peoples the world over came up with their own ways of applying plant medicine. There are many Rx.'s for acute injuries. I have somewhat of an obsession with Shaolin remedies. I have a passion for ancient medical texts, and find the Shaolin sect of monks to be unparalleled in their wisdom of treating acute pain and injuries. Please see your local acupuncturist, or naturopathic physician, for an injury herbal Rx. My athlete patients are amazed at how fast their injuries heal. Their referrals and testimonies are what has built my practice.




Chinese herbs being made into tinctures :)




Chinese herbal Rx.'s


MOXABUSTION: If I was on a desert island, and could have one thing in my "First Aid" kit for all manners of acute injuries, it would be moxabustion. Moxabustion is my "ice," and is absolutely dynamite for reducing inflammation quickly. Here is where the "Law of Similars" can be seen in Chinese medicine. We treat heat (inflammation) with heat (moxabustion). In a way, you can almost think of the heat from the moxabustion "canceling" out the heat of the inflammation. Its the best way I can explain its effects, and why it works so quickly. Known as "plant aspirin," its an athlete's best friend. I carry it in my climbing bag. I carry it in my gym bag. I've had the opportunity to perform moxa on patients in emergency situations, and its amazing. You will watch the inflammation reduce in front of your eyes. There are many ways to apply moxa. You should obtain it from your local acupuncturist or naturopathic physician. Look up the research on moxabustion. The statistics are exciting. Its said to be the "Queen herb of moving Qi & Blood." Whenever you hear the term "blood mover" in Chinese medicine, think "inflammation reducer." Moxabustion is my "secret weapon."




Moxabustion being applied via a moxa stick. "Like Treats Like" (heat treats heat/inflammation)




Moxabustion being applied via "Warm Needle Technique" (amazing for acute injuries!)




Moxa cones, being placed over area of injury, for quick reduction of inflammation


POULTICES/COMPRESSES: Herbs have been placed topically over areas of pain and inflammation for centuries. The method still works to this day. There are many ways of doing this. When I was camping once, I found an herb in the wild, that I knew could help a large cut I had. The cut kept bleeding like a war wound. The cut itself wasn't that large, but it wouldn't stop bleeding. I had some gauze in my emergency "First Aid" kit in my backpack. I smashed the plant, until the vital juices began oozing out of the leaves, stem and bark. I then proceeded to place the plant matter in between two pieces of gauze. I had surgical tape in my "First Aid" kit also. I taped this poultice (the plant matter smashed in between the two pieces of gauze) onto my leg. The bleeding stopped within five minutes. :)




Mountain Biking at "Phil's Trail," Bend, OR.




This girl loves her bike, dirt and trails! A few bruises and bumps are to be expected... :)


LINIMENTS: Liniments are liquid extracts of herbs that move Qi & Blood swiftly and effectively. Again, created by the Shaolin monks over centuries, there are as many liniment formulas as there are injuries. There are liniments for bruising, arthritis, sprains, strains, tears and breaks. Consult with your local acupuncturist as to what liniment is appropriate for your injury. Like the moxa, these have a home in both my climbing and gym bags. :)











HOMEOPATHY: Homeopathy is not only a science, but an art. There are few more gifted homeopaths in the Pacific N.W. than Dr. Mitchell Bebel Stargrove, N.D., L.Ac. He is located in Portland, OR. I've always felt so grateful to have been his T.A. for several years. He's as knowledgeable about the history of homeopathy as he is its application. There are simple home remedies that you can apply, in the way of homeopathy, for an acute, non-emergency injury. Arnica is the most well-respected and well known for bruising and trauma to tissues. You may find it in health foods stores in a variety of applications from creams, to lotions to homeopathic "pellets." My advice, when there is acute bruising and trauma to tissues is to do both topical and internal applications. Another swift-acting homeopathic remedy is "Traumeel." Some naturopaths offer "Traumeel" injections to areas of acute swelling and inflammation. It works like a charm. Arnica and "Traumeel" are both good things to have in your backpack, gym bag, etc.




There are many applications of "Traumeel."




Arnica montana, also commonly known as "leopard's bane, wolf's bane, mountain tobacco and mountain arnica."


St. John's Wort, Hypericum Perforatum, is known in western herbalism as a treatment for depression. In homeopathy it is known for acute injuries, particularly those "injuries to nerves, especially of fingers, toes and nails. Crushed fingers, especially tips. Excessive painfulness is a guiding symptom to its use. Prevents lockjaw. Punctured wounds. Relieves pain after operations." See a licensed naturopathic physician for homeopathy care and dosage.






For those that love to "play hard," like me there are many side-effect free options to support your recovery. Whatever your given sport is, its not a bad idea to implement some of the above recovery suggestions. Its also a good idea to have a natural "First Aid" kit, with some of the above liniments, homeopathics, creams, etc. inside.

The joy of sport is to find your "edge," while taking care of yourself and being smart about it. After all, they say that "Life Begins At The Edge Of Your Comfort Zone." I think this is so true, but it doesn't hurt to have safety equipment on and some remedies in your "toolbox" along the way. After all, the better you take care of yourself the more time you'll have to play... :)




My first 10a trad. lead attempt on the route, "Black Angel," at "Meadow Camp," Bend, OR., 2011



"Exchanging blows generously, which is not uncommon in some other martial arts, is unthinkable in Shaolin philosophy, because a Shaolin disciple always assumes that an opponent is competent and able to inflict damage with just one blow." ~WONG KIEW KIT, "Art of Shaolin Kung Fu"