Wellfie Wednesday Tip #147: SummerOfMove is BACK!

 Happy Wellfie Wednesday! Welcome back!

This week serves as more of a public service announcement. This summer continues a movement... for more... MOVEMENT! #SummerOfMOVE is BACK, an initiative that resides along #FreeTheYoke and APHPT.org. Most of the information I have was pulled from last year’s announcement, because this year it seems that the Oxen have something amazing hidden under their wings and won’t release info until the start of the season, June 15th! But as a member of #WellfieCrew, I SAY BRING IT!

Though really, I’m here to tell you that #SummerOfMOVE is an awesome initiative that is meant to create change, a change in the health of not only ourselves but also the people we have connections with. It is a team-oriented, community-based, and summer-long event that will push you physically and mentally, but of course all in the benefit of better health. With an end goal of creating new and sustainable healthy habits, while getting to experiment a little with your movements. I still occasionally find myself doing box jumps, when that previously was something i never did.

We are hearing that cardiorespiratory fitness will play a big role this year, so be ready to find out what kind of shape you’re really in. But another large and probably more important component is that of community and creating connections. So if you have a friend or family member that is looking to make a move towards better health, this is an ideal place to start, so please invite them to join. The support you’ll receive along the way is tremendous!

Check out #SummerOfMOVE on your social media platforms to see all the excitement that happened last year and to stay informed for this year. Look for more details soon…..but for now….join a team, create a team, or hop into the draft pool. REGISTER HERE.

The #WELLFIECREW team would LOVE to have you join us!!! We’re somewhat of a known contender.

Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio@Eric_in_AmERICa@AaronPerezPT@DianaKlatt) and keep the wave of healthy change going!

- WW Crew

Wellfie Wednesday Tip #120: It Starts with "Connect"

Happy WellfieWednesday! Welcome back! This week comes with a personal blog story from Patrick (@TheFuelPhysio) and It Starts with “Connect.” So without getting into a long explanation and back story, “connect” is one of the five human elements adopted by APHPT from Pro-Activity. And it is essentially the relationships/bonds/connections you have with family, friends, colleagues, and communities.

A week and a half ago I ended up partaking in something crazy… maybe more than crazy. It was initially a call to action and actually DOING rather than preaching good health behaviors. I also thought it was a good reason to see some friends and colleagues, have a few beers, and hang out. But it was more than that.

The initial spark came from this past Summer of Move and a flame was lit when learning that in 1908 President Roosevelt issued a directive (Executive Order 989) requiring that officers of all military branches be able to complete “a march of 50 miles, to be made in three consecutive days and in a total of 20 hours, including rests, the march on any one day to be during consecutive hours.” Years later, President Kennedy in a Sport’s Illustrated piece titled “The Soft American,” stated that “physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity” and that “physical fitness is the basis of all the activities of our society.” JFK than thought that those 50 miles should be covered in ONE day. Lucky we went with TR’s version and the craziness became known as “The Teddy.”

The plan for the weekend was to run a half marathon on Saturday, a half marathon on Sunday (as part of Hunterdon, NJ’s Main Street Event), and than a full marathon on Monday, utilizing the Main Street course throughout Clinton and Flemington, New Jersey, and putting us at approximately 52 miles, if completed.

Now… I’m in no way a distance runner, my primary choice of planned exercise is strength training and living in hotter temperatures makes it a tad difficult to train for distance runs during the summer months. And before this attempt my farthest run EVER was a 10K, and I like using the kilometer version because it sounds better than 6.2 miles… So needless to say, with work and other obligations, I showed up in New Jersey without having really trained, which was about the dumbest thing I could have done.

But still, 4 of us set out that Saturday morning to start “The Teddy.” First few miles went great, certainly easier with motivation by your side. I slowed down significantly at about the half-way point, but we finished day one, I ran the farthest I had ever run. I was stoked! But hurting… significantly. And we had only completed a fourth of what we set out to do. The afternoon and evening were rough, and as any crazy healthcare provider, I started self diagnosing myself with a multitude of things. I of course had several places suffering from some sort of tendonopathy, probably a few stress fractures in my left foot, and was highly convinced of bilateral tibial plateau fractures. Not to mention I did have actually blisters on my second toe and heels. Walking was difficult…

The next morning was of course the next half marathon, and a real one at that with bibs, timing devices, and hundreds of others. So I pushed through and ran again. Everything… and I mean everything was painful after that. But hey, I finished another half marathon. Though that evening was rough; so rough that even heel slides were about my limit.

But Monday came around as it always does and it was time to complete the other HALF of “The Teddy.” Even with an additional friend (full of new energy), it wasn’t enough to have me run again. Though I was determined to hit 50 miles. So I ENDURED it… for 8 and half hours, until my milage hit the mark. I had done it! But most likely significantly “broke” or “injured” something. Getting off the plane that evening was about the most difficulty thing, ankles swollen like you couldn’t believe, again self diagnosing… surely a blood clot this time.

The week following was rough… Tuesday I had to cut down my patient caseload because walking and standing were so painful. But I knew of the human body’s resilience and if I continued to move and actively recovery I would come out the other end, as I have! Maybe at about 95% now.

Throughout the weekend I heavily experienced all five of Pro-Activity’s human elements, MOVE, FUEL, RECOVER, ENDURE, CONNECT. But everything started with CONNECT. It was the CONNECT that put me in New Jersey. It was the CONNECT of my APHPT tribe and my Physical Therapy community that supported my body can MOVE this way. It was the CONNECT of those in Jersey that ensured proper FUEL and RECOVER was had, whether it be eating enough or getting enough sleep. And it was the CONNECT, support, and motivation that helped me ENDURE the weekend.


Remember that the human body is RESILIENT! And with CONNECT anything is possible! Thanks for all of the support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio@Eric_in_AmERICa@FreestylePhysio@DianaKlatt) and keep the wave of healthy change going!

-WW Crew

Wellfie Wednesday Tip #110: A Wellness Challenge

Happy Wednesday! This week’s #WellfieWednesday post is brought to you by  @AaronPerezPT. Enjoy!

     "Wellness" continues to be an ever-expanding market and topic. Even the term seems to stir up some controversy, and it seems some folks in the wellness industry prefer “well-being” over “wellness.” Though we’re not here to debate, but rather celebrate! So, I thought I’d create a friendly challenge regarding elements of wellness for our readers. Below are 5 elements which are fairly comprehensive components of well-being. It’s worth mentioning that these components are pillars for Pro-Activity and endorsed by @TheAPHPT, however, the challenges and views of this blog are solely mine. Just wanting to give credit where credit is due as I did not come up with these elements. Choose one or more element challenges from below and let the #WellfieCrew know how it went! 

#Move – Test your 12 minute walk or run test. How much ground can you cover in 12 minutes? #Go!

#Fuel - Try a new vegetable #EatMorePlants 

#Recover – Do 5 or more minutes of active relaxation. Ideas are deep breathing, yoga or stretching, or a nature walk. #TreatYoSelf

#Endure – Try a physical activity you haven’t done in at least 6 months. A great way to practice your #endure is through your #move. It reminds me of a quote I like, “In today’s world where comfort is king, arduous physical activity is a rare opportunity to practice suffering.” 

#Connect – Say hello to a new face. #ShakeAHandMakeAFriend 

Have fun with the challenges and have an awesome #WellfieWednesday! 

Thanks for all of the support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio@Eric_in_AmERICa@AaronPerezPT@DianaKlatt) and keep the wave of healthy change going!

-WW Crew

Wellfie Wednesday Tip #60: Beyond the Traditional Benefits of Exercise!

Happy #WellfieWednesday friends!

     This week’s tip is brought to you by Eric (@Eric_in_AmERICa) and his take on the benefits of exercise. At this point the physical, mental, and emotional benefits of exercise have been well documented in numerous studies and articles, including our previous “Fitness vs Fatness” Wellfie Wednesday post brilliantly written by Aaron Perez. A simple Pubmed search on “benefits of physical activity” brings back over 16,000 results highlighting everything from improved cardiovascular function and decreased risk of falls, to improved symptoms of depression and decreased risk of dementia. However, I believe many of these articles miss one of the most important physical, mental, and emotional benefits of exercise: Building Resilience.

Merriam-Webster dictionary lists two definitions for the term Resilience:

1. The capability of a strained body to recover its size and shape after deformation caused especially by compressive stress

2. An ability to recover from or adjust easily to misfortune or change

     Let’s start with how exercise builds physical resilience in the body. Without getting too deep into the physiology, exercise is essentially the process of putting stress on muscles, tendons, bone, and other structures in order to break them down on a micro level so that your body can regenerate stronger tissues, capable of withstanding this increased load. The first definition refers directly to physical resilience as it presents in the body and how it can, with consistency, go on to improve strength, power, endurance, and other physical attributes.

     Physical activity builds greater mental and emotional resilience on several levels as it pertains to the second definition. The first step is the choice to move. Choosing not to exercise is easy and it requires little effort. Instead choosing to get up and move is already a small victory toward building resilience by deciding not to go with the easiest choice. As described above, the act of exercising introduces stress to your body and, over time, your tolerance for stress increases. Here’s where the magic happens- our brain is incredibly designed to transfer this effect from physical stress and also applies it to psychological and emotional stress! And so, as your strength, endurance, and other physical attributes improve, your tolerance for psychological and emotional stress also improve. Put simply, a hard workout makes it easier to tolerate other hard tasks in your life. Not to mention the endorphin boost that typically comes following a bout of exercise is a pretty beneficial mood enhancer! Check out the infographic below for more! 

Stay strong, both mentally AND physically, friends!

     Give this week’s tip a try and let us know what you think! As always, thanks for all of the #WellfieWednesday support. And be sure to tag the WW crew members in your post (@PBernerSPT@Eric_in_AmERICa@AaronPerezPT@DianaKlatt) and keep the wave of healthy change going!

- WW Crew