there is no finish line...enjoy the ride...

I'm Not the Man I Was...I'm Healthy Now

I usually write a blog that coincides with the 1^st of January when people set their New Year’s Resolutions.  The number one Resolution people announce has something to do with their health. I generally explain the benefits of a healthy lifestyle and describe in detail the risks associated with the unhealthy alternative. This year is different.  I intentionally held off writing the same old message. 

First, I decided to write a post mid way through January, because according to statistics, 70% of all people that make New Year’s Resolutions have already abandoned their commitment to a new lifestyle and retreated back to their favorite couch in front of the TV while eating unhealthy food and washing it down with soda, beer or a glass of wine. 

Second, instead of “preaching” the benefits and risks associate with lifestyle choices, I decided to share a story written by Peter Leclaire.  I coached Peter last year and he finishing one of the hardest single day cycling races in the world.  What’s most impressive is when I started coaching Peter he weighed around 245lbs, and after 10 months of committing himself to a healthy lifestyle, Peter dropped his weight by 80lbs, to 165lbs and has become a lean, mean cycling machine.

It’s my hope that by reading Peter’s transformational story, you too will be inspired by what’s possible when you take action and make this Year’s Resolution the one that sticks for the rest of your life. 

Enjoy the Ride....Rob

 

My Journey to Health - by Peter LeClaire

Ever since Robert (AKA: Coach) asked me to write my story describing my transformational journey soon after racing Etape du Tour back in July of 2012, I’ve been struggling how to best write this. I had many ideas floating in my head where to start my story, how to fill in the middle and provide an ending with a call to action for those who like me were sitting on the sidelines.  Below is my story and I hope it inspires you to make the lifestyle changes I embraced, regardless of your age, your gender or starting weight.

My life, like many of yours, is fairly ordinary. I’m a 50+ year old guy that has time commitments of work, family, friends, etc.  I’m not an overachieving “AAA” personality with a strong take-charge mentality, but I am a passionate individual who generally loves what he does and sticks to it once started. This is especially true when people support and believe in me. This is where my story starts.

About 5 years ago I registered for my first charity bike ride, a back to back metric century (100km) in support of the Princess Margaret Hospital in Toronto, one of the largest charity rides in Canada.  At this point I had never thought of a bike ride in terms of distance, only in terms of time. I was excited about being part of something bigger than myself and raising money for a great cause in addition to joining over 4000 cyclists with the same goal. What I didn’t realize was how hard it was to get my fat behind (and I mean fat) out the door and actually do some training. I had no real game plan except to put some time on the saddle. I was quite overweight and considered obese even though I was reasonably active in other sports, but it didn’t take me long to realize just how out of shape I was when I began climbing hills I found myself gasping for each breath by the time I reached the summit feeling the negative effects a poor cardiovascular system and carrying so much extra body fat. I’m happy to report that I can laugh at those days now, but at the time it was not only painful, but provided a view into my general fitness level.

I completed that first charity ride that spanned over a weekend and besides having fun, I felt an overwhelming sense of pride and accomplishment I immediately signed up for the next year’s event. This is when I realized the importance of setting a major goal for myself each year and cycling was the “vehicle” for me. Although I was still overweight, I participated in the Ride to Conquer Cancer four years in a row with the last two events being back to back 160km rides.  I erroneously felt that since I was doing all this riding I could reward myself with over abundant meals that were for the most part, unhealthy.

I think I can say that my real transformation started two years ago when I was in France on vacation and had the opportunity to ride with Coach’s step brother Gerry Patterson who has been blogging about his cycling adventures and guided tours throughout the South of France. I contacted Gerry through his blog and we scheduled a guided day ride. The only thing I knew about our outing was that we were going for an 80km ride in the hills behind Nimes. I mean really, how tough could it be. I had a vision of a pleasant cycle through the rolling French countryside, but the reality was a far cry from what I had imagined in my head.  How naive was I? As much as I struggled that day, and I mean struggled as it was probably the hardest physical thing I had done in my life up until that point, it was an epiphany. Gerry was telling me about completing his first Etape de Tour race, or riding up the famous Mont Ventoux and it dawned on me that I would love to do a big mountain climb like that one day. I couldn’t believe I was actually thinking this because I’m the same guy that hated climbing any hill and used to ride out of my way just to avoid them.

The biggest part of my transformation was to set a big goal, and after listening to Gerry talk about his riding and racing adventures I proceeded to sign up for what would become the biggest physical challenge of my life, the L’Etape du Tour 2012 – Act 2. For those who don’t know, this was an actual Tour de France stage, but for amateurs. This particular race was 202km and located in the high Pyrenees Mountains.  It was the hardest stage of that year’s Tour de France.

It would be an understatement of colossal proportion to say this was a huge undertaking and probably something in my physical condition that bordered on impossible.  In fact, there were many times I thought to myself that I must be nuts to attempt such a physically demanding event. I knew I couldn’t do this alone and needed some guidance and structure to my training if I was going to accomplish this monumental task, and I had no idea how I was going to get it. Talk about setting an audacious goal.

It was at this time that I was introduced to Robert Armstrong by Gerry. Robert was looking for someone to train as he often does from time to time.  Gerry mentioned that I had signed up for the Etape du Tour race and recommend I contact his step brother for some training tips, as he coached him to his first Etape de Race.  Well be careful what you wish for, because I received more than a few coaching tips.  I think it was when I mentioned my weight to Rob that he realized I needed more than just a few coaching tips.  In fact, my challenge was a total life makeover.  Rob didn’t want to kill my dream of participating in this great race, but he said there was no way I could finish in my current condition and he was genuinely concerned for my long term health.  Rob didn’t charge me for his services, so he spent a long time qualifying my interest and personal commitment to the transformation plan and it wasn’t an easy process.  He told me that most people fail because they embark on these journeys for all the wrong reasons.  I basically had to convince him that I was worth his time, and I must have done a good job, because he took me on.  So as I said above, be careful what you wish for, because although Coach was supportive, he showed me no mercy.

Even though his training program was communicated via email, because he lives in Calgary and I’m in the Toronto area, I felt his encouragement every day. If this was to work he said, there has to be complete honesty between the two of us. Coach sent me new dietary principals that I had to follow without question and he expected I follow it to the letter before we even started on the cycling training program.  He told me things about myself that were hard to hear, but it was the wake-up call I needed.  Commitment to my general health, given I was obese was far more important than riding a bike in some race in France.  But cycling was also the catalyst to get me to the end point. He explained the many health reasons why getting my size under control from my current weight of 245lbs back to my senior high school weight of 170 lbs was important.  I just thought he was nuts when he suggested I could lose 80lbs in 9 months.

Changing my diet was difficult at first because it was based on the healthy foods I rarely ate, like Vegetables, Fruits, Salads, and a healthy balance of Carbohydrates, Protein and Fat.  He also said no alcohol until I was back to a healthy weight.   These were tough choices indeed.  Changing from a lifetime of self abuse based on bad food choices and avoiding sugars like soda pop & concentrated fruit juices, processed convenient foods, as well as simple carbohydrates was very difficult. These were all the foods that contributed to my weight gain and provided me with the comfort I desired.  This was a significant change, but after his big speech about commitment to each other, it was tough to let him down, but more important, I wasn’t about to let myself down.

The next step was making exercise a daily priority. Coach set up my program in 4 week periods. It started with approximately 7 hours of structured training per week, which progressively got harder and longer as the winter season wore on.  This was not to say that I didn’t grumble to myself more than a few times and that I was exhausted and tried to convince myself that couldn’t do this.  Every time that happened I focussed my thoughts knowing the big picture goal: a new me with a new healthy body with a newer outlook on life. Many of my friends witnessed my transformation right in front of their eyes as the excess fat started to melt away. As much as I was seeing and feeling the positive effects of Coach’s training program and dietary principles, I still remained focused on the big goal ahead, which was getting scarier by the minute as the Etape de Tour got closer and closer.

Since reducing a significant amount of body fat by the time the outdoor season arrived (by March/April I was weighing around 180), my overall riding significantly improved and my ability to climb hills was easier than I ever experienced. In addition to my new found energy, my wife was tossing out all my oversized clothes.  I had gone from a size extra large in everything I owned, to a size medium. I couldn’t remember the last time I wore a medium in anything, but there I was wearing a new skin tight cycling kit 2 to 3 sizes smaller than I did a short 6 months before. I finally started to look like a real cyclist.  That being said, the other challenge I had to get used to was accepting my own self identity.  Every time I pasted a mirror or caught my reflection in a window, I didn’t recognize the skinny guy looking back at me.  And it wasn’t just me, many of my long time friends that I hadn’t seen for months didn’t recognize this new person that remotely looked like the fat guy they once knew. 

I found it strange that when I was obese, no one ever told me I was too fat, but now that I’m a very healthy size, with a BMI of 24, people will tell me all the time that I’m too thin.  I think we have so many overweight people in our country that used to look like me, we’ve lost track of what a healthy person should look like, because having a healthy weight is no longer “normal” in this country and people feel it’s ok to point out that you don’t look like the rest of the fat population.

2012 was a big year for me. In late 2011 I finally met the woman of my dreams whom I was to marry in July prior to going to France for Etape. It wasn’t a bad way to spend a honeymoon and do some cycling at the same time. My wife got to proudly watch me complete my goal of competing in Etape de Tour and only 3 days later climb the epic mountain of Mont Ventoux with a new friend John who was gracious enough to open his home to us for a few days. Thanks to Gerry for taking me out on that ride a couple years ago for without that single act of generosity, who knows who I would be today. You never know where that turn in the road takes you.

As I mentioned earlier, it’s imperative to set goals to keep yourself motivated. I love my new life of opportunities and I plan to stay this way.  I continue to train under the guidance of Coach Rob and have already seen further improvements in my fitness levels.

So what’s on my agenda for 2013?

I’ve signed up for another stage race in France which takes place in Lac Annecy on July 7th. I’m going to climb the epic mountain of Alpe D’huez (13.7km, 8.1% grade, 21 switchbacks, 1071 meters of climbing).  And if that isn’t enough, I plan to ride the famous mountain in the heart of Provence, Mt Ventoux, not once, but three times in the same day from the three different start towns. And finally back home I’ll do a couple 160km+ races. 

I share the list above not to brag, but to highlight the opportunities that are available to me now that I’ve taken control of my health and made it a priority in my life. I can truly enjoy my passion for cycling. I’ll never go back to my unhealthy self.  Take it from a guy that was obese and take control of your life, set a goal that scares you to hell, build a plan that includes someone to support and motivate you and most importantly, take action.  As the Nike slogan goes, “Just do It”.  Coach would often say to me,“Knowledge is power, but action flicks the switch”.  Well, I think by now most everyone knows what’s required to live a healthy lifestyle, it’s not rocket science.  Flick your switch and you too can enjoy an exciting life that isn’t held back by any physical limitations. 

Best of health.....Peter LeClaire.

Alzheimer's - don't let it steal your life

Last week my uncle died and his funeral was held on Monday.  He lived in Edinburgh Scotland, so I wasn’t that close to him as I’ve lived in Canada all my life and we’ve only met a few times.  Even still, it was a sad day when I received this news.  I was further saddened when I heard my Aunt wasn’t able to attend his funeral because she suffers from Alzheimer’s and it would have been too confusing for her.  Alzheimer’s seems to run in my family, as two other Aunts of mine, who have both since passed away, also had this disease. 

When it’s all said and done, life is nothing more than a collection of experiences and memories.  All your worldly possessions don’t add up to much when you can’t recall the life you lived.  This horrible disease robs people of their most precious asset...their mind.  For me, the most frightening consequence of aging is the possible loss of my mental faculties. Utter the phrase “Alzheimer’s disease” – especially to someone like me who’s seen three family members touched by it – and people’s expressions tend to get a bit strained.

Although Alzheimer’s can affect younger people, it’s the most common cause of memory loss among the elderly. With the first baby boomers reaching age 65 in 2012, healthcare experts are predicting that many citizens will spend their final years either suffering from Alzheimer’s or caring for loved ones who have it. 

Alzheimer’s is currently the only condition among the top ten causes of death that cannot be prevented, cured or even delayed. While death rates for other major diseases like stroke, heart disease, HIV, and several cancers – have declined in recent years or at least remaining constant, those with Alzheimer’s continue to climb at an alarming rate. Despite this grim trend, in 2011 the National Institutes of Health spent about one-tenth as much for Alzheimer’s research as it did on cancer, heart disease and HIV/AIDS. 

Given the lack of focus and funding for this mental health illness, it’s going to be a while before any meaningful treatment for Alzheimer’s is forthcoming.  Like I’ve said many times before, what you do today has a profound impact on your health in the distant future, and this doesn’t only apply to your physical health, but also your mental health.  So you might want to take care of your brain today to avoid being a statistic in the future.  I suggest the following:

1. Avoid unhealthy brain habits: Stop smoking, avoid recreational drugs and limit alcohol consumption to a maximum of one (women) or two (men) drinks daily. Smoking damages the blood vessels that feed your brain, and substance abuse including social alcohol consumption destroys neurons that simply cannot be replaced.
2. Eat a healthy diet: When planning your meals, rely heavily on vegetables, fruits, legumes, whole grains and nuts. These foods contain vitamins, minerals, antioxidants and other compounds that are essential for neurotransmitter synthesis, healthy nerves and robust circulation. Limit red meats, which can be artery-clogging and increase oily, cold water fish, which is excellent for normal brain function.
3. Exercise your body: 60 minutes of exercise daily not only protects your heart, strengthens your muscles and builds strong bones; it also helps delay the onset of dementia like no other medication. You don’t have to take up triathlons either, simple walking will do.  Walking improves balance, aerobic conditioning and cerebral blood flow.
4. Exercise your brain: A 2009 study in the journal Neurology demonstrated that people who read, write, learn a new language, do crossword puzzles, play board games or cards, play musical instruments or regularly participate in group discussions are less likely to develop dementia. The study’s authors reported that every mentally stimulating activity you undertake will delay the onset of dementia. Besides wanting to retire to the South of France where the ability to speak French is necessary, learning this language to exercise my brain is the second reason I picked up the Rosetta Stone program.  Who knows if I’ll be able to speak French fluently, maybe not, but it sure is fun learning and like physical exercise helping my heart, I know learning French is helping my brain.
5. Address your medical issues: If you have high triglycerides, high blood pressure, high lipid levels, or diabetes, or if you’re packing on more body fat than you should, see your doctor or medical provider to get these problems addressed immediately. Uncontrolled hypertension or chronically elevated blood glucose or lipid levels wreak havoc on your brain and contribute to memory loss. Studies show that people who are obese during their youth and middle age are 40% to 80% more likely to develop dementia than their healthy-weight counterparts.

More of us are living longer these days, and there’s no reason to believe you won’t be one of them. Making smart lifestyle choices right now just might keep you sharp-witted well into your twilight years.  Don’t let poor lifestyle habits today rob you of the only thing of true value in your future....your lifelong memories. 

Enjoy the Ride....Rob

Good information, Wrong interpretation

A good friend of mine once said that people can only hear the information that supports their own belief systems.  We see this all the time.  It’s why there’s polarizing opinions when it comes to topics like politics, or the existence of a God.  Regardless of the information, people will only hear what justifies the continuation of their own beliefs, even when the actual facts beg to differ.

I thought about this as I read the results of a recent study published by the British medical journal, “Heart”. This study was recently featured in articles within the Wall Street Journal and the Globe and Mail.  The study suggests that people that run too fast, for too far, for too many decades, may find themselves running to their early and ultimate “finish line”.   

My 87 year old father running in Greece

In the shadow of a national health crisis, where overweight and obese people represent the majority of the population, and citizens with chronic illnesses such as Diabetes, CODP, Cardiac Disease and various forms of Cancer are reaching epidemic proportions, I’m concerned that a health illiterate public will interpret the results of this study as an excuse NOT to exercise.  They will read the headline in the paper that says, “One Running Shoe in the Grave”.  As a result, this will fuel the belief system of many that if daily exercise isn’t good for runners, so why bother exercising at all. 

In actual fact, the study involved 52,600 subjects that were followed for three (3) decades, but what was glossed over was the fact that the runners in this group had an overall 19% lower death rate than the non-runners, and within the running group only the runners that ran longer than 40kms/week and faster than 13km/hour lost their mortality advantage. 

We’ve seen the impact of this kind of reporting from the past.  A study from a few decades ago suggested drinking a glass of red wine a day is good for your heart health.  Now we have a culture of social alcoholics who justify two to three drinks a day because it’s good for their heart health, when in fact nothing could be further from the truth.  Let's be clear, alcohol should not be part of a person's health habbits.

We live in a world where people have limited attention spans and are bombarded with catchy buy lines and punchy sound bites; the headline of this running report should have read, “Long term study suggests that life-long runners enjoy a lower death rate than non-runners”.  Just like the headline of the wine report should have said, “Study finds that consuming more than one drink a day for women and two for men, leads to negative health consequences”. 

We now have a population that takes little to no interest in their personal health until they’re told by their doctor that they have a serious, possibly life threatening chronic disease and that's the moment they decide it's time to practice positive health practices.  And the sad part is many of these situations are entirely preventable. 

How are we supposed to motivate our children to be active and make healthy life choices when they watch their parents make poor choices?  Media that report the findings of studies like this recent running study have a responsibility to be mindful of the role they play in the health of the public.  Our hospitals and long term care facilities are full of people that got there because they were inactive and made poor lifelong health choices. 

This study contains valuable information for a very small number of aging runners that push the performance envelope in their training and racing.  These runners should consider the consequences of these findings and adjust their running programs accordingly. 

Finally, I’d like to report that my father who is pictured above turns 88 next year and has been walk/joggng 8kms to 10kms every day, (or about 56+km a week) for years and only stopped racing marathons when he turned 79.  While he stills enjoys excellent health, most of his friends and family that lived a sedentary life, are either ill, immobile, or dead.  I guess he and the many seniors like him are the exceptions to this study.

Enjoy the Ride....Rob

Painful Lessons!

For those of you under the age of 18, read no further because this probably doesn't concern you yet, but it will eventually. 

I think it’s safe to say that the rest of us "older" types would love to hang onto our youth for as long as possible.  Look at me, I have this crazy goal of breaking world cycling records for the "over 100" age catagory set by Frenchman, Robert Marchand.  While the young want to be older, the older will do just about anything to remain young.  Just observe how much money people spend to maintain their youthful appearance, or simply remember how you felt the last time the bar tender asked you for ID to confirm you were of legal drinking age.  I can tell you, this hasn't happened to me in decades, but while riding a bike with my smooth shaved legs, behind cool-lookin glasses, under a helmet, it's always a boost to my ego to see the reaction of a cyclist that can't keep up when he realizes that I'm a couple decades older than him.

As a result of our quest to remain young, or at least act younger than the numbers on the calendar indicate, we attempt some pretty crazy activities that should only be considered in our more agile and flexible youth. 

This week, Dr Les describes how he found himself pushing the age and ego envelop by attempting to relive his youth while being towed behind a boat at high speed with very predictable consequences.  He's offered some learned lessons from this experience that we should all consider so we don’t suffer his fate (well maybe everyone, except me).  But because he knows there’s people out there like me that will completely ignore his sound advice, he’s provided an excellent summary of how to recover from unnecessary injuries so we can get back to our active lifestyles, and enjoy some of that lost youth we once took for granted. 

Enjoy the Ride…..Rob  

 

Painful Lessons!

By Dr Les Davidson

Learning is a lifelong process. It is often deliberate, but can also occur by chance. There are three basic ways that we learn:

1. Direct instruction: A passive process where the “sage is on the stage” used in schools and universities (teaching) and at church (preaching).
2. Inquiry based: An active process where we ask questions and learn through the answers, often recognized as the Socratic Method.
3. Experience based: This is learning by trial and error. It is an active process of making mistakes and often failing. It is usually the most difficult and painful way to learn.

Other than seven years of post-secondary education, most of my learning is experience based: making mistakes and experiencing failure. Interestingly, this is thought to be one of the best methods for learning and retention. So why then do I seem to need repeated lessons?

My most recent lesson began on the last warm, sunny afternoon of the season with a poorly executed jump on the wakeboard. I should have known better than to tempt fate. After wakeboarding the day before, I said to my wife Kerry, “That was an awesome last ride of the season- I feel sixteen!” I have a long history, whether when skiing, playing rugby, mountain biking or wakeboarding, of feeling invincible then pushing my limits. I justify the pain by telling myself (and everyone around me) about how great I feel and how well I performed.

I wasn’t planning on riding the wakeboard again that late-summer day. I was a bit fatigued and satisfied with my efforts from the day before. But the joy I get from skimming over the waves along with some friendly competition with my 16-year-old son trumped any sound judgment. I landed a bit forward and as I caught myself, I felt my left hamstring give a sharp tug. I needed help removing the board and getting into the boat! I had torn a portion of my lateral hamstring. The next couple of weeks doing chiropractic adjustments on my clients were tough!

Enough with the self-flagellation! I would like to share the lessons I learned from being on the opposite side of the treatment table.

Life Lessons:

1. Listen to your inner voice. I knew I shouldn’t have attempted the big wake as I wasn't riding well but I ignored that voice inside my head!
2. Live with humility. I admit to being a show-off.
3. Live with gratitude. Be thankful to be blessed with good health and be pain free. It can change in an instant. I’m sure many of you can relate. Unfortunately, we don’t get a rewind button in life.

Lessons of Healing:

Intellectually, most of us understand the principles of healing, but following through on the principles can be a challenge. Here is what I tell my patients.

1. Your body does the healing. Drugs, surgery, acupuncture, massage, chiropractic adjustments or therapeutic modalities still rely on your body’s inner wisdom for healing. Most of us would like to download this to our health care provider.
2. It takes time to heal. We are busy and injuries are inconvenient but healing takes time. Give yourself time to rest and recover.
3. Healing is an adaptive response of your body. For example: a chiropractic adjustment corrects joint dysfunction and stimulates the nervous system. After an adjustment, we want to feel instantly better but the healing occurs from the adaptation to the adjustment and not at the exact moment of adjustment (although there might be immediate relief).
4. Healing is a holistic process. Being injured will drain your energy, challenge your emotions and leave you feeling disconnected. The more supportive and nurturing your environment, the more resources your body can marshal for healing. Even though injury may involve a specific tissue or region, having a high level of overall health and a supportive group of family and friends will promote faster healing.

Strategies:

As a health care professional, I recognize that there are many things that patients can do to promote recovery from an injury. In other words: What you do for yourself between visits does matter!

1. Rest: Complete rest may be necessary in the initial hours or days after an injury.
2. Reduce inflammation and manage the pain: Initially you may need pharmaceuticals. During the first four days after the wakeboarding incident, I used 6 doses of Naproxen, an over-the-counter non-steroidal anti-inflammatory medication. I also recommend that you introduce more natural methods such as icing the injured area, using the naturopathic lotion Traumeel, and supplementing with Omega3 oils and Vitamin C.
3. Compression or support: The use of tensor bandages, casts, kinesio-tape or prefabbed supports can aid the injured tissue. For me, wearing a neoprene compression short and using a tensor bandage helped.
4. Pro-inflammatories: Decrease or eliminate your consumption of pro-inflammatory foods such as alcohol and sugar.
5. Choose a consistent and comprehensive treatment plan: It is important to have a thorough examination and diagnosis. Communication between your health care providers is important. I informally discussed my injury with a friend who specializes in sports medicine and then increased my chiropractic adjustment frequency. Acupuncture, massage and interferential current also helped my soft tissue injury.
6. Active rest: Active rest is the initial return to activity when you move the body to promote circulation. Circulation brings nutrients to the injured tissue, reduces the swelling and removes the waste associated with repair. This can be accomplished with aided walking - using a cane or crutch or walking in the pool, as I chose to do.
7. Replace your activity: When I treat a patient who finds their preferred activity painful, they usually do one of two things - persist with the preferred activity or do nothing. Movement is such an important component of healing that you have to find an alternate way to be active until you can return to pain-free participation. I started with pool running, then added swimming and now am back to riding my indoor bike.

And finally,

I learned that my questions, challenges and fears about injuries are just the same as the people that I treat in my clinic each week. Dealing with symptoms similar to what many of my patients experience has increased my empathy for them. In the final analysis, however, it is evident that I have more patients than I have patience!

Adding life to your years.... Dr. Les

Travel to the "Bizarro World" using your healthy "Auto-Pilot"

When it comes to health, diet and exercise I think I live in the “Bizarro World”, where everything is opposite to the normal world.  It’s a world where exercise is done every day for more than one hour, and taking an unscheduled day off is considered cruel and unusual punishment.  The reason my Bizarro World is so normal for me is because my priority and attention to my health, fitness and wellness is set on “Auto-Pilot” for more than 3 decades.  Unfortunately, the majority of North American’s have their Auto-Pilots pointing in the wrong direction.  And it’s such a mystery why so many people are surprised when they receive bad news about their health. 

In addition to exercising every day, my Bizarro World’s auto pilot also directs me to shop for food in the outside aisles of the grocery store where the real food is sold, while in the “Normal World”, people shop the inner aisles where they find unhealthy processed foods, snacks and soft drinks.  My auto pilot also prevents me from ever eating at fast food joints like McDonalds, Burger King or Wendy’s, while in the Normal World, their auto pilot directs them to frequent these unhealthy fast food joints on a regular basis, with giving little consideration for the future health outcomes.  And we wonder why our healthcare costs are so out of control.

Many months ago I wrote a Blog Post about the emerging science of “Behavioural Economics” and how making small changes in lifestyle can put you a Healthy Auto Pilot.  This past weekend’s Globe and Mail had a great article on this very topic, which I’ve copied below in its entirety for your convenience. 

Having your auto pilot pointed in the right healthy direction is so important to your long term health.  Research has found that most decisions that have a long term impact are not the result of careful deliberation, but are formed through a dysfunctional Auto Pilot that repeats the same unhealthy practices over and over again for decades.  Since most degenerative diseases are the result of years or decades of repetitive choices, it only makes sense that you adjust your auto pilot’s direction towards the Bizarro World and enjoy the associated long term health benefits.

Enjoy the Ride....Rob

Can we nudge ourselves to better health?

The Globe and Mail - October 5, 2012

Eat less, move more, stop smoking, cut down on booze. Public health campaigns have been drilling these messages into our heads for years. Even so, Canadians are failing to ditch their bad habits.

The reason, according to a growing body of research, is that we spend much of our days on autopilot. Instead of making conscious decisions each time we commute to work or buy lunch, we hop in the car, see a fast-food sign and order fries.

Automatic behaviours make life more efficient, freeing up cognitive energy for important tasks. But according to a new study published in the journal Science, our mindless choices are literally putting our health at risk.

The authors suggest that instead of just providing health information, public health initiatives should target the knee-jerk behaviours that are making us fatter and sicker.

“We now know that much of our behaviour is not driven by deliberation upon the consequences of our actions but rather, is automatic, shaped by our environments, often without awareness,” says Theresa Marteau, lead author of the study and director of the behaviour and health research unit at Cambridge University.

She and her co-authors note that subtle changes in the environment, which require little or no conscious engagement, may nudge people to make healthier choices.

For example, when elevator doors are programmed to close slowly, more people take the stairs. Cafeteria customers are more likely to choose fruits and vegetables when salad bars are easier to reach. And drinkers tend to consume less alcohol when it is served in tall, narrow glasses instead of short, wide-bottomed tumblers.

Since many behaviours that increase the risk of disease offer pleasure, Marteau says, health initiatives should take enjoyment into account. She notes that young children are more willing to consume vegetables when the packaging features cartoon characters, and more likely to eat lentil stew if it is called “teddy bears porridge.”

Much of the global burden of disease may be preventible, she adds. The World Health Organization estimates that rates of Type 2 diabetes and cardiovascular disease would be cut by 75 per cent and cancer by 40 per cent if people stopped smoking, reduced alcohol consumption, improved their diets and got more exercise.

Behaviour change is the holy grail of preventive medicine – and the subject of recent bestsellers such as The Power of Habit: Why We Do What We Do in Life and Business and Nudge: Improving Decisions About Health, Wealth, and Happiness.

The latest evidence from neuroscience, psychology and behaviour economics suggests that our actions are guided by two interacting systems: a reflective system, in which we work toward goals, aware of our motivations and actions, and an automatic system, in which we act without reflection, responding to external cues while our thoughts are elsewhere.

Automatic behaviours are often at odds with our conscious goals, Marteau and her co-authors explain. What’s more, they tend to kick in when we’re under stress or faced with a task that requires attention. In one experiment, participants asked to memorize a string of numbers were more likely to choose chocolate cake over fruit salad when forced to make the decision in the middle of the exercise. (That may explain why we grab chips from the vending machine instead of multigrain crackers when we’re working on deadline.)

Although people can consciously change their behaviour, “this requires using our scarce cognitive capacity,” which may then be deflected from the complex situations we face every day, Marteau says.

Howard Leventhal, a professor of psychology at Rutgers University, confirms that external cues may prompt healthier behaviours. But he cautions that when a person leaves the environment designed to encourage healthy choices, the approach stops working. “People don’t internalize it.”

Public health campaigns should engage the reasoning process that individuals use to embed a preventive behaviour into their daily routines, he says. For example, a person with Type 2 diabetes could make a habit of parking farther from store entrances to incorporate short walks. Ideally, he says, the patient’s new automatic behaviour would be reinforced by initiatives to create healthier environments, such as making nutritious foods more readily available.

Marteau acknowledges that a multi-pronged approach is probably the most effective way to achieve widespread behaviour change. But campaigns designed to nudge the public to adopt better habits can only go so far, she and her colleagues suggest. In an earlier report in the British Medical Journal, they argue that policy makers may need to increase regulation around such issues as junk food advertising and the glut of unhealthy products on the market, to counteract the powerful cues that trigger our unhealthy behaviours.

Smoking is one example, Marteau says. While smoking cessation treatments may be effective, she points out, “they are more successful when there are fewer places where tobacco can be bought.”

Don't "Live a Little"...learn to "Live a Lot"

Most people would be happy just to say they made it to 100 years of age and still be able to walk and remember their name. Not Frenchman, Robert Marchand. No, just making it to 100 is for pussies. This guy is setting world records on his bike. First he set the one hour cycling record in Switzerland by covering over 24 kilometres in one hour, a record that was sanctioned by cycling’s international governing body, the UCI. Now he set a second official record for a person over 100 years of age by covering 100km in a time of 4:17:27. 

I’m writing this blog post from my second home in Arizona, where I have ridden over 1500kms in the past 15 days as I begin my preparation for the next year's Haute Route race from Geneva, Switzerland to Nice France. Every time I come down here from my home in Canada, I’m always shocked at the poor health of so many Americans, by evidence of the number of obese people. Given the alarming condition of the majority North American’s (Canadian’s included), just completing a 100km ride would be a near impossibility for most, but to ride it in Mr. Marchand’s time of a little over 4 hours is only a dream.  And it's such a mystery why we have out of control healthcare costs!

As much as racing in next year’s Haute Route is a lofty goal to be sure, it’s only a small step in a much larger target and Mr. Marchand is making my ultimate goal a whole lot more difficult, because instead of going after one record when I turn 100, I now have to break two. He has set the bar higher because now in addition to breaking the one hour record, I also have to beat his 100km record.

I was having a conversation with a friend the other day about Mr. Marchand accomplishments and we were identifying the many things you have to get right in your life to accomplish what he’s doing at his age. First, he has some good genetics at work here, but good genes will only get you so far, so what are the other things, let me list just a few:

• You have to remain active all your life to be able to ride 100km at 100 years of age.
• You have to eat a nutritious diet throughout your life that consists of fruits, vegetables, leafy greens, high quality protein, healthy carbohydrates, while avoiding the foods we know are bad for us.
• Drink a healthy amount of water every day.
• Don’t smoke (that's obvious) and don’t drink an unhealthy amount of alcohol (1 drink a day for women and 2 for men)
• Get enough sleep and rest
• De-stress your life
• Keep your mind active, for without a sharp mind, you'll never be able to manage even the simple things like keeping your balance, or structure a training program to accomplish the kind of physical activities Mr Marchand is capable of.
• And finally, have a passion in your life that keeps you young. Clearly, Mr. Marchand’s passion is cycling and it’s giving him purpose, and probably one of the main reasons he’s still so active.

This represents a partial list of the most important elements necessary for a long and healthy life that many will consider somewhat restrictive or even boring. In fact, I’ve been told on a number of occasions that I should “live a little”, especially when I’m at a party and I refuse to drink the same volume of alcohol as others. My goal isn’t to “live a little”, but to “live a lot”! I’m only 56, so I have another 44 years to train and prepare for my attempt at Mr. Marchand’s records. Racing next year’s Haute Route race is considered the world’s toughest cycling sportive and is what I equate to as, "living a lot".  I certainly don't want age to be the thing that prevents me from being like Mr. Marchand.

The important thing to consider about long term health is that what you do today will affect you 20, 30, or even 40 years from now.  Most people that reach their 60's, 70's and 80's in poor health, generally achieve this state as the result of poor lifestyle choices that manifest into one of the many degenerative diseases. 

The purpose of this post is to share an inspirational story of a 100 year old man that’s “living a lot” and it proves that it’s not by accident that’s he’s capable of these amazing accomplishments. For sure, you can’t do much about your genetics, and some people are just luckier than others. I may be one of those people (I hope); given my father at the age of 87 is still very active and does his daily 10km run/walk. But there are so many more variables that you have total control over if you apply discipline and dedication to make it happen.

Remember, you don’t stop exercising because you’re old; you get old because you stop exercising.

Enjoy the ride....Rob

 

Are you Sitting Your Way to an Early Grave?

Maintaining optimal health involves many criteria to be dialled in just right to ensure you get the most out of your life.  One must consider the things that can inhibit your body from operating at its full potential, like avoiding smoking, drinking to excess, eating processed foods, etc., while ensuring we’re doing the things that are good for us as part of our daily routines, like exercise, eating a healthy diet, and getting enough sleep to mention a few.  Recent research has drawn our attention to the serious health consequences associated with sitting for hours at a time, which is common today because of the way we work and entertainment ourselves.

I wrote a blog post on this topic earlier this year, and I think it’s worth another look, because so many of us are forced into this situation because of our jobs.  This time however, Dr Les weighs into the topic and explains how sitting on our butts for hours throughout the day and into the evening, has serious health risks we should be aware of.  He has done an excellent job of pointing out the risks while providing simple solutions to remain active, even if you’re stuck for hours behind a computer.

Enjoy the Ride….Rob

 

"He who sits the most, dies the soonest"

By Dr Les Davidson

Seven characteristics differentiate the "living" from the "non- living" — cellular form with heritable genetic information with respiration, metabolism, reproduction, excretion, response to stimuli and movement.  It Is because of the profound relationship of "movement" to life that our chiropractic clinic is named Adjusted for Life.

 Most people tend to think of movement in terms of physical fitness or weight loss but movement is a fundamental ingredient of being alive. It is why our clinic’s mission is—Adding Life to Your Years. The life-sustaining benefits of movement are so critical that I remind patients that while chiropractic care won’t heal them, it will remove barriers to the body healing itself.

But what constitutes movement?

For years, experts have advised us that there is a baseline level of physical activity necessary to maintain health and wellness. Canada's Physical Activity Guideline recommends 150 minutes a week of moderate to vigorous aerobic activity. This baseline level has been shown to lower the risk of heart disease, type 2 diabetes and cancer as well as provide overall health benefits.

However, research now indicates that 150 minutes of aerobic exercise each week can't protect us from the risks associated with being inactive for the other 9,903 minutes. It’s like eating a salad for lunch and then snacking on foods laden with trans fats or smoking during the break or consuming excess alcohol when you get home from work. Common sense suggests that you can’t expect one good habit to override the other health risks.

Your body relies on movement to increase oxygen uptake, circulate blood and lymph fluids, transport food down the digestive tract and lubricate your joints. For this reason sitting needs to be considered as an independent risk factor to your health. It is a risk that is dose dependent. In other words it matters how long you sit at a time, how many days of the week you sit and cumulatively how long you have sat over the years.

Risks of sitting:

1. Metabolic syndrome with increased risk of heart disease and diabetes. An important tool to counter this risk apart from proper diet is movement. The metabolic demands of movement are quantified in units known as metabolic equivalent tasks and range from .9 MET at rest to 20+ for sprinting.  Simply increasing our MET from 1.0 to 3.0 or shifting from a sitting to a standing position changes our metabolism positively. This is why standing at work when you can is important. If you decide to be more vigorous it is important to check in with your family physician before starting any exercise program.
2. Loss of productivity because of fatigue and poor concentration. Your brain receives oxygen and proprioceptive nourishment as well as sensory information regarding balance, position and movements when you are active. In other words, if you want a healthy brain, you have to move your body. "Ninety percent of the stimulation and nutrition to the brain is generated by the movement of the spine," notes Dr. Roger Sperry, Nobel Prize recipient for brain research. Sperry said that movement of the spine acts like a windmill powering up the brain.
3. Musculoskeletal pain from short and tightened muscles. Intra-discal pressure increases by one-third from lying to standing and another one-third by sitting in a slouched sitting posture. If your joints hurt or your posture is poor, consider chiropractic. Chiropractic adjustments improve joint function which will enable you to move better and more frequently—components that are fundamental ingredients to life, health and well-being.

Over the years, I have instructed patients and corporations on correct ergonomics in the work environment. I make recommendations on how to tailor their work station to specific needs in order to lower the risk of injury from cumulative trauma. While this is important, I believe it is more important to consider harm reduction or prevention. In other words it is less important how well you sit, than how long you sit!

The first step is to find ways to limit the total time you sit followed by strategies to break up this total time into as little prolonged sitting as possible. Then consider the mechanics of how you are sitting followed by exercise recommendations to counter the imbalances that occur to the soft tissues with sitting.

This time of year, with the fall weather and the return to studies and work our risk from prolonged sitting and diminished activity increases. It is important that you consciously work to counter this in your lifestyle. Three suggestions for countering this risk are

1. Replace some of your lunchtime with exercise.

2. Plan your TV time so that you aren’t drawn into watching mind numbing hours of programming.

3. Incorporate into your day simple posture improving stretching movements such as these provided by Straighten up Alberta.

Adding life to your years.... Dr. Les

6 Rules that will Increase the Quality of your Life

Over the weekend I participated in the Gran Fondo Rockies 170km cycling “race”.  Well, they say it’s not a race, but hey, they give you a number, a time and the top 5 male and female finishers were awarded prize money.  So as far as I can tell, it had all the characteristics of a race. 

Training for a 170km bike race, or just trying to increase the basic quality of your life requires 6 key criteria. If you follow these 6 basic rules, you will enjoy increased energy levels (at any age). 

1. Eat Healthy, (Most of the Time):  I have to admit, I have a sweet tooth and I love French Fries and Onion Rings.  That said, I rarely eat this stuff because over the years, I’ve made small changes to my diet whereby I don’t crave it.  When grocery shopping, stick to the outside aisles, because that’s where you’ll find the healthy whole food and avoid the inside aisles where they stock the processed foods that are accountable for the health crisis in North America.  Over time, increase your fruits, vegetables, leafy greens, whole grains and lean meats, to the point where this becomes the majority of your calories consumed and junk food is the exception.  Finally, watch your portions.  North Americans eat way too much and generally have no idea what a healthy portion looks like.
2. Keep Moving & Move More:  I’m often asked how many times a week should one exercise for optimal health.  The answer is 7 days a week for a minimum of an hour.  If you live a sedentary life, start walking.  Instead of plopping your butt in front of the TV with a bag of chips and a beer, or wine and cheese.  Get moving and go for a brisk walk.  It’s easy, free of cost and you will feel better when you’re done.  If you’re already active, try switching up your routine, or increase the training intensity.  As the ad goes, “Just Do It”.
3. Sleep:  This is one of my areas where I can certainly improve.  Sleep is critical for the body to recover, especially for those of us that are active.  I’ve written on this topic before and I have two suggestions, 1) go to bed this week 30 to 60 minutes earlier, and 2) get into a pre-bed routine that reduces the exposure to TV, Computers, and work e-mails.  Making these two changes will increase the quantity and quality of your sleep, thereby increasing your body’s ability to recover and be energized for the next day.
4. De-stress Your Life:  I look at stress as being both negative and positive.  The stress that you place upon yourself to improve and drive yourself to new levels is positive.  By its very nature, healthy stress is a motivator.  It makes us better people.  Having just watched the Olympics for the past 17 days, we witnessed incredible performances that were the result of positive stress.  While at the same time these very same athletes do everything in their power to eliminate all negative stress from their lives.  If you have issues at work, or within your family that are causing internal turmoil, deal with it, because the stress is unhealthy and will affect your ability to sleep, exercise and eat properly.  The good thing about negative stress, it’s usually within your power to control, or eliminate.  But like most things pertaining to health, it requires action on your part to make it happen. 
5. Drink H2O:  With all the exotic drinks that are available these days, there’s still nothing better than good old fashion water (even our tap water).  Water is the ultimate energy drink and don’t let anyone convince you otherwise.  If you eat a healthy diet, there’s no need for vitamin water, energy drinks, sports drink, electrolyte replacement drinks, etc, etc.  And if there’s just one thing you take away from this post that will make a huge change in your energy levels, stop drinking soda pop.  Just remember, the majority of the human body is water and it needs approximately 2 litres (67 oz) every day, and more depending on the intensity of your exercise.  If you want to turn you water into a more exotic drink, slice up a lemon, lime or orange for some flavour.  Finally a word on alcohol; if you’re female, more than 1 drink a day is considered unhealthy and 2 drinks a day for men.  Many of our chronic diseases are directly attributed to the increase in social drinking habits, especially amongst women.
6. Find and Fuel Your Passion:  Anyone that's met me for more than 5 minutes will know my passion is cycling.  Living your passion fuels your spirit.  Finding and living your passion is a key criterion for living a quality life.   If you don’t know what your passion is, list the things you used to love doing and start doing them again until one emerges.  People often lose their way when they live without something they love to do that defines who they are.  If you know what your passion is, but aren’t doing it, now’s the time to stop procrastinating and make it happen.  You’re body and soul will thank you.

I placed 2^nd overall in that Gran Fondo and after 170km of hard racing, it came down to a sprint finish between three of us and I was edged out by a wheel at the line by the guy in the front of this picture.  This picture was taken after 160km of racing with only 10km to go and by this point, we were all sufferring. 

After we finished the other two guys I sprinted with were surprised that a 56 year old guy could compete with guys that were 15 to 25 years younger.  The answer was simple and contained in the 6 points listed above. 

For the most part, I eat well (most of the time), I train every day (a day off is the exception), maybe if I got a little more sleep, I could have beaten the other guy to the line (note to self, go to bed 30 minutes earlier, starting this week), I drink approximately 4 litres of water every day to fuel my body, I deal with all stressors in my life and eliminate the negative ones that affect my wellness and finally, I know my passion and enjoy doing it every day.

Implementing these 6 basic rules will certainly increase the quality of your life.

Enjoy the Ride...Rob

Not Enough Time for Your Health & Wellness - Try Outsourcing

In my last post I shared the transformation story of Peter LeClaire;  a guy that went from 245lbs to 165lbs in less than a year.  He celebrated this accomplishment by racing in one of the toughest single day cycling events, the Etape du Tour, a 200km race over 4 Category Mountain passes.  Peter’s transformation back to health and fitness was the result of making time for the things that were important to him and that aligned with his goal of taking control of his personal health by eliminating or outsourcing the things that were no longer important. 

In this blog, Dr Les provides some great advice to follow if you catch yourself making excuses because you have no time for your health and wellness.  Think about all the things you do in your busy life and ask yourself what value each brings to your overall health and well being.  If they don’t contribute value, consider outsourcing them so you can focus on what’s truly of value.  And this doesn't mean to outsourse just so you can work more hours than you already do.

My wife and I agree that cleaning the house adds no value to our well being and takes away time from the things we enjoy, so we outsource it.  Many of my neighbours outsource their lawn cutting duties to someone else, (I actually enjoy maintaining my lawn, so I do it myself).  The point is everyone is different.  So take a mental inventory of the things you do and consider outsourcing those activities and chores that prevent you from taking control of your health and wellness and let someone else deal with stuff that gets in the way.

Enjoy the Ride …. Rob

"Great idea! If only I had the time! “

Great idea! if only I had time! This is a common refrain from patients when I suggest that they would benefit from a change in their lifestyle. It doesn’t matter if I recommend they increase their level of exercise or decrease the number of visits to fast food restaurants. Their answer is almost always the same. "Great idea Doc! If only I had the time! “ Even a small change seems overwhelming.

My patients are intelligent people. They readily see the merits of my recommendations but between getting the kids to soccer practice, buying groceries, keeping up with work responsibilities, household chores and volunteer commitments, their time is already maxed out. Even if they wanted to, they don’t have time to cook dinner every night or get to the gym every morning.  Somehow the days become weeks and then months…until suddenly they realize that they haven’t exercised in years and the last time their family sat down to dinner was…well, they can’t remember when.

This conundrum of wanting to do something but not having the time was reflected in a recent Maclean’s article titled, Outsourcing our Lives, the trend to use outside resources and expertise to help with our day-to-day chores.  But even if our wealth makes it possible to outsource painting the fence and our position gives us an underground parking spot, we all are constrained by one thing—time.

Everyone has the same 168 hours in a week!

Outsourcing is a great strategy but obviously not everything can be outsourced. No matter how time consuming it is, we can’t hand over the activities associated with maintaining our personal relationships or sustaining our physical, emotional and spiritual well- being.

As much as it would be great to hire someone to exercise for you or eat your vegetables—it can’t be done! Even if you hire someone to buy your partner or your children a birthday present and someone else to bake them a cake, you still have to spend time with them in order to have a meaningful and fulfilling relationship. Not everything can be outsourced.

The bottom line is that you have to prioritize the activities that you can’t delegate or outsource. The top three barriers to prioritizing are:

1. Perfectionisim—It is stressful and unrealistic to try to eat, sleep and exercise optimally every day. Lay out an ideal plan and aim to be 90% compliant. For example: If you eat 5 times a day that is 35 times a week. Give yourself permission to be perfect 30 of the 35 times.
2. High expectations—Establish clear and realistic objectives.  Your exercise regime will be different if your objective is good health compared to training for performance. Ask WHY and then establish HOW.
3. A complex lifestyle with many competing priorities— The promise of more free time has not materialized. Technology does not always make our lives simpler. Blackberries, Bluetooth, Twitter and Tweets require us to be available 24/7 or at least to feel like we are supposed to be available.

How do we overcome these barriers? Here are my top five tips:

1. Outsource/ Delegate: Accept that it is an inefficient use of your time and energy for you to do some tasks. If you don’t increase value or receive pleasure from an activity, then consider outsourcing it. If you don’t enjoy cooking, hire a personal chef. Don’t scoff—this is easier and less expensive than you think. (Just make sure they cook healthy meals!)
2. Don’t try to balance the ideal day. Balance a week instead. Attempting to fit in all the things you should do in a day is difficult. It is better to look at the pattern of a week.
3. Combine your activities. If your goal is to exercise every day, get some of your exercise while walking the dog or working in the garden.  
4. Have family members contribute. Many hands make light work. It is impressive how much easier projects around the house are when the kids contribute.
5. Conquer the time management challenge. Be more attentive to the important things—family, exercise, fun, time off—things that you can’t outsource.  You will find you have better health which results in increased energy and a larger capacity to enjoy the things that are really important—the things that bring life meaning and joy.

Of course as often happens when you are dispensing advice it causes you to look in the mirror. I must admit that I could be a more effective outsourcer and delegator.  I could have outsourced the writing of this blog post and had more sleep last night, more time with my family and a longer bike ride this morning!

When I am sorting out my priorities I have to remind myself of a favorite quote, “In life you can have anything you want. You just can’t have everything you want.”

What have you outsourced and what have you outsourced that you wished you had done differently?

Adding Life to Your Years ..... Dr Les

Action Flicks the Switch - an inspirational story

I’ve often said the intent of writing my blog is to provide people with information that when put into action will improve the quality of their life.  Except for the number comments and emails I receive from time to time, I really don’t know the personal impact I have on the thousands of people that tune in from time to time....that is until this past year!

The saying, “Knowledge is Power, but Action Flicks the Switch” is epitomized by Peter LeClair.   Let me introduce you to Peter.  Last summer, Peter weighed an unhealthy 245lbs (a BMI of 33.5 or considered obese) and at the age of 53, this kind of weight carries all kinds of health risks that I’ve discussed in numerous posts. 

Even at this weight, Peter is an avid cyclist and through a chance guided bike ride through the South of France with my step-brother (Gerry Patterson), I was introduced to Peter.  You see, Peter had a dream of competing in a bike race held every year in conjunction with the Tour de France.  The race is called Etape du Tour  and there are two events; Act 1 - held in the French Alps and Act 2 - held in the French Pyrenees.  Peter elected to participate in Act 2, the longer and more difficult of the two races.  Act 2 is a grueling 201km trek over four monster mountain passes unlike anything we see on this side of the North American side of the ocean and will be ridden by the pro riders in the Tour de France a few days after he rides it.  Every year, the Etape du Tour attracts approximately 9000 cyclists participate and this year was no exception.

When I first spoke to Peter, he told me about this dream and was looking for a little training advice, while at the same time telling me he was a “little” overweight.   You could imagine my reaction when his actual weight was revealed, because Etape du Tour is for the most seriously fit cyclists and although Peter was motivated, he wasn’t in any condition to attempt such a ride.  In fact, I told him his first order of business was to focus on his health. 

Every few years, I personally coach a few people; sometimes it’s an athlete wanting to improve their athletic performance; other times it’s to assist someone determined to transform their lifestyle.  With Peter, I did both. 

Since I don’t charge fees for my services, my only reward is to see someone like Peter transform their life while watching their physical and psychological changes.  I only have four criteria before working with someone, because if I’m going to invest my time I need to know they are equally motivated and driven by a larger purpose than just vanity.  These include:

1. 100% support from their significant other (it's almost impossible to make this kind of lifestyle transformation if the other people in the home aren't on the same page)
2. Committed to a long term (as in decades) purpose to why they’re making this change (short term goals like just losing weight won’t get you through the tough days)
3. Commitment to my suggested dietary and exercise changes (it took years to become unhealthy, it’s tough to replace bad habits with new healthy ones)
4. Take responsibility and agree that you alone are responsible for your health (good or bad)

Peter met my criteria in spades and we started working together in early October last year (10 months ago). 

Peter was initially focussed on wanting to weigh less than 200lbs in preparation for Etape, while I just wanted him to focus on his health.  To set the appropriate weight expectation, I asked Peter what he weighed in his final year of High School, and he said around 170lbs.  I said, “Well that’s the weight you will be next summer”.  Peter thought I was nuts, as a 75lb weight loss seemed unrealistic. I simply said, “Stop worrying about weight, because if you live a healthy lifestyle, your weight will take care of itself.”  There’s no reason why anyone should gain weight throughout their life if they eat properly, limit alcohol consumption and exercise regularly.  Most excuses I hear why someone gains weight throughout their life are simply that, excuses for a lazy and unhealthy lifestyle.

I won’t take you through the detail of Peter’s transformation program, other than to say, I provided him with a daily workout schedule and a dietary plan with general concepts and rules and Peter followed the program to the letter.  Again, knowledge may be key, but more important was Peter's dedication to turn this knowledge into action.

Peter’s journey just to get him to the Etape de Tour starting line is a great success story, as he had to lose approximately 1/3 of his body weight in addition to train hard enough to be sufficiently prepared to endure over 200km of the toughest cycling conditions that would make the most seasoned pro cyclist lose sleep with anxiety.  Peter not only met his goal, but surpassed it, as he transformed his lifestyle and attitude towards his personal health and as a side benefit he ultimately weighed in at a healthy 165lbs on race day.  A loss of 80lbs in 10 months.

Below is the transformed Peter, sporting his great riding form in his size MEDIUM cycling kit.

Providing Peter the information to make his transformation possible was important, but as the saying goes, “Information is Power, but Action Flicks the Switch.  And Peter flicked that switch.  He switched his dietary practices and for the most part followed my guidelines and rules.

And when it came to training, Peter rarely missed a scheuled workout (many in his basement as pictured above during the cold Canadian winter months), even when he felt like taking a day off.  And believe me it was a tough program, which had to be proportional to the event he was perparing for.  Peter demonstrated the kind of determination, commitment and never ending positive attitude that’s usually reserved for Olympic champions.  

The day before Peter competed in Etape, I emailed and told him regardless of how he performed in the race, he was already and winner.  Below, Peter standing in front of a motivational poster the day before the big race. 

Race day was this past Saturday (July 14) and I’m delighted to report that both Peter and my step-brother Gerry (who also raced Etape du Tour - Act 1 the previous weekend) completed the Etape du Tour - Act 2 in what were horrific wet and cold conditions.  I’m hoping Peter will provide a guest blog describing his journey back to health as his story is one of inspiration, determination and what it's like to live in the world of the possibility. 

Peter in full flight living his dream of health and competing in 2012 Etape du Tour. 

Enjoy the Ride ... Rob