This Season of Giving

During this Christmas season and as we approach the passing of 2017, I think of gifts.

I am thankful, eternally grateful for the gift of life from my Lord, Jesus Christ. He continues to take me deeper into relationship with Him. I have learned to trust Him in every situation and challenge.

I am thankful for my wife, Donna. Her trust and confidence in me encourage me to accomplish more than I thought possible. Her steady, solid faith in God strengthens my faith.

I am thankful for my children.

 

My son, Chris, with his quiet, steady presence. My daughter-in-law, Anna, with her gift of creativity and excellence. My granddaughter, Gracen, and her gift of expression as Elvis or as an angel. My grandson, Aaron, and his gift of prayer and performance as Elmer in his Christmas play.

My daughter, Allison, and her gift of communication. Her words bring clarity as she edits my blogs and sharpens my thinking. My son-in-law, Scott, and his gift of duty and honor. His quiet confidence coupled with extensive military training mark him as a leader.

My son, Erich, and his gift of determination. His drive to achieve the goals he sets for himself. His focus and willingness to sacrifice. His girlfriend, Maddy, and her gift of love and support for Erich. Her gift of focus and determination to complete law school.

My daughter, Emily, and her gift of enthusiasm and excellence. In every task, challenge, or assignment Emily invests all of herself. My daughter-in-law, Megan, and her gift of joy and affirmation. She so willingly gives of herself and encourages everyone she knows.

I take great joy in these gifts. These gifts are exchanged each time we have a gathering. These gifts keep me balanced and moving forward in my life assignment.

Merry Christmas to all of you and blessings and peace into 2018 and beyond!!!

PREVENT Symptoms, Don’t Mask Them!

Dr. David Fonke, DC

 

We always say it’s better to prevent the symptom than to mask it. But why? Most people would maybe feel just fine with simply not feeling the pain. But why should you negotiate the symptom instead of masking it with painkillers?

A symptom is a departure from normal function or feeling which is noticed by a person indicating the presence of an unusual condition or disease.

During my consultation, I always ask about the onset of the symptom. I use a scale of 0-10 to establish the intensity of the symptom. 0 = absent and 10 = agonizing. Using the scale we establish the minimum and maximum levels of pain/discomfort. When did it begin? If the symptoms have been experienced for months to years they could be termed chronic. If it is a recent onset, it is either a new cause or an exacerbation of an existing condition. If the pain/discomfort is approximately the same from day-to-day, many people learn to deal with this level of discomfort. They get used to feeling bad/uncomfortable. As long as the discomfort stays within a narrow range, manageable by medication, etc., they learn to live with it. If the pain becomes acute, then they will seek help.

Furthermore, all symptoms have causes. Injuries, traumas, and infections cause symptoms. Symptoms will demonstrate as pain, changes in consciousness, nausea, and fever. These conditions are termed acute.

So then the question then becomes, Is it preferable to reduce the level of pain/symptom or even eliminate it? Pain can be a signal that something in your body is injured or malfunctioning. Taking something (a drug) to reduce the pain will result in making the injury worse or being able to ignore a disease cycle affecting an organ system. If reducing pain allows you to increase your activity level, this could result in increasing the damage to your body. The only time reducing pain would be an advantage would be to rest/sleep. Sleep is necessary for healing too. Loss of sleep or sleep interrupted by pain will inhibit healing and recovery.

As you can see, this absence of symptoms can be misleading. Typically most people view the absence of symptoms as an indicator of good health. But the truth is the absence of symptoms is a very poor indicator of good health. Consider a diagnosis of cancer, high blood pressure, or diabetes. In each of these health challenges, symptoms appear after the condition has become established in the body. No one has a symptom in the early stages of these conditions. Symptoms become evident after the condition has progressed. The absence of symptoms in each of these conditions misleads a person to think they are healthy. Vertebral subluxations rarely cause symptoms in the early stages. Chiropractic wellness checks along with medical wellness checks identify potential problem areas and allow correction before they become acute/symptomatic.

For more information on preventing symptoms and disease by focusing on WELLNESS, contact our office: (910) 436-3336 or drop by and see us. Also, we have more information on our website and Facebook page.

Please comment and share–we love your feedback and we’re happy to answer your questions!

Chiropractic Wellness Clinic is located at 1570 NC Highway 24/87, Cameron, NC 28326

Why People Keep Getting Adjusted

Why do people choose chiropractic care? And why do some people continue with chiropractic care when they have no pain symptoms? Motivations for care vary from patient to patient. And choices usually result from two motivators. The patient either seeks to reduce a symptom or the patient seeks to improve his or her health. In this month’s blog, Dr. Fonke discusses the answers to these questions and ideas.

Motivations to Begin Chiropractic Care

I have had patients seek chiropractic care for a wide variety of symptoms. Spinal pain, neck, mid-back, and lower-back are symptoms I see daily. In addition, I adjust for TMJ (Temporomandibular Joint) feet, elbows, shoulders, wrists, sinuses, ears, headaches, dizziness, incontinence, bedwetting, constipation/diarrhea, menstrual problems, heartburn, etc. In some cases, the extremity is subluxated out of position or not moving properly. In other cases, the spinal vertebrae are subluxated resulting in dysfunction of the organ system.

The Wellness Concept

Many patients continue care because they discover they feel better and their body functions better with regular chiropractic adjustments. Chiropractic care improves the function of the central nervous system. Subluxations interfere with the communication between the central nervous system and the body, and between the body and the central nervous system. Interference with this two-way communication system results in dysfunction. The brain and spinal cord (the central nervous system) control every function of the body in both healing and regulation. Interference caused by subluxations in the central nervous system will affect healing and regulation. Chiropractic care optimizes healing and regulation by reducing the interference caused by subluxations. And regular chiropractic care minimizes reliance upon symptoms to seek care. This is the wellness concept. Choices are made that contribute to health. People choose to exercise, follow a nutritional protocol, receive regular chiropractic adjustments, and avoid toxins such as alcohol or tobacco, because these choices improve health.

The Schedule of Care

For new patients I usually recommend 2-3 adjustments/week for 4 weeks. Each adjustment builds on the one before. The patient’s body begins to retain the benefit of the adjustment for longer periods of time. The first adjustment will hold between 8 and 12 hours. I monitor objective criteria in determining when to reduce the frequency from 2-3 adjustments/week to 1-2 adjustments/week. One criterion is vertebra or extremities that do not require an adjustment during a subsequent visit. This indicates that the area is holding the adjustment for longer periods of time. The second criterion concerns the difference in leg length. When the patient is lying facedown on the table there will be a measurable difference in the length of the legs. During the first adjustment, I have seen a difference of as much as 2 inches. During the initial care plan, I look for that difference in length to decrease. Over time that difference will reduce to 1/2 inch or less. This shows a decrease in the tension of the body and an improvement in balance and functions of the body. The tension occurs in the central nervous system and the musculoskeletal system. This tension is the result of misalignments in the spinal column and pelvis. When the patient’s body begins to hold an adjustment I can decrease the frequency of the visits. I will reduce to 1 adjustment/week and monitor their response.

My personal care plan is one adjustment each week. That is what is usually recommend for someone with an active lifestyle involving regular exercise, recreational activities, and well-managed stress levels. Some people do well with one adjustment/month. It truly depends on the individual.

Stress: A Multi-faceted State

Stress is a huge factor in a care plan and causes subluxations. Stress occurs in three primary categories; physical, chemical, and emotional. Physical stress is simply how we adapt to gravity and the effect gravity has upon our body as we move. Emotional/psychological stress is created throughout our relationships at work, home, and within society. As we encounter stress, muscles contract asymmetrically unequally and cause vertebrae to move out of position. Stress chemicals such as cortisol are released. Chemical stress is caused by ingesting, breathing in or absorbing toxins. This includes drugs (prescription, over the counter, or illegal). Pollutants in our atmosphere result in toxic effects as well. These chemical irritants cause inflammation and nervous system irritation, which would improve with a chiropractic adjustment, because as we stated earlier the central nervous system is comprised of your brain and spinal cord. See how it’s all connected?

Everyone improves with regular chiropractic care. The level of improvement depends upon when the individual begins care. Isn’t it time for you to get used to feeling good instead of being used to feeling bad?

For more information about chiropractic adjustments check out our website. Or call us at (910) 436-3336. Like our Facebook page Chiropractic Wellness Clinic as well for daily updates and educational pieces. We CAN help you! Located at 1570 NC Highway 24/87
Cameron, North Carolina.

Food Choices Contributing to Wellness

 

Dr. Fonke chronicles his journey in nutrition and how it contributes to wellness.

 

Wellness is an active process of becoming aware of and making changes toward a healthy and fulfilling life. Wellness is more than being free from illness, it is a dynamic process of change and growth. Food and nutrition are both integral parts of health. The basic need for food is energy, meaning food is the fuel for our body. Food provides the energy necessary for the brain to function and muscles to move the body. Food provides energy for the body to grow, heal injuries, or fight infections. The energy component of food is simple: 4 calories/gram of carbohydrate, 4 calories/gram of protein, 7 calories/gram of alcohol (ethanol), 9 calories/gram of fat. Other components of food that have no calorie content include water, vitamins, minerals, and fiber. Vitamins and minerals are essential nutrients used in the chemical reactions of the body.

I was born in 1948. I have 4 brother and 3 sisters. My dad was an Air Force Officer, a pilot. My Mom was a stay at home Mom. Growing up in the 50’s and 60’s my nutrition choices were pretty minimal – which cereal to eat for breakfast and could I have seconds of something at dinner. Mom was a great cook, so there was always plenty of good food on the table at each meal.

During the school week, breakfast was simple: dry cereal with milk and maybe some fruit. With all that was necessary to get us all ready for school there was no time to cook. I liked cereal and we always had five or six different options. We went through a lot of cereal and milk. I think I was 13 or 14 years old when I became aware of physical stature. I was about 5′ 9″ and weighed about 120 pounds. Yep, a little on the skinny side! I talked Mom and Dad into buying a set of weights from Sears. 110 pounds of plates, a bar, and 2 dumbbells. Then I bought mail order courses on weight training. The courses advised eating more protein to help gain weight. I ate more with little effect. It was about this time that Adelle Davis’ book, Let’s Eat Right to Keep Fit, arrived in our home. I’m not sure who brought it home, but Mom liked it. Soon we were taking supplements. This included a multi vitamin, B-Complex, and vitamin C. I didn’t experience any dramatic changes and was still trying to gain weight. This was my introduction to nutritional supplementation. I took the supplements more as an insurance factor to be sure I was not deficient in those nutrients.

By the time I graduated from High School in 1967, I weighed 150 pounds. Cafeteria food provided my choices in college, and I began educating myself about nutritional supplements. I enlisted in the Air Force in 1971. I still weighed about 150 pounds.

Air Force bases had good recreational facilities, so I began working out regularly and gradually developed a routine that worked for me. I made gains in muscle mass and strength, and I also began to incorporate more nutritional supplements in my diet. I ate most of my meals in the dining hall making choices based on what I liked, not what would have been healthy. I ate to supply calories with some emphasis on protein intake. I also included as much bread, pasta, rice, and desserts as I wanted. I still did not recognize the importance of a nutritional plan.

My goal continued to be a change in my body through gains in muscle mass. I was single-minded, and by contrast, wellness is multidimensional. Nutritional choices consisted of eating extra protein along with everything else. I graduated from college in 1977 with a B.S. in Physical Education. Instead of teaching, I went into the commercial fitness business. Fitness centers were gaining in popularity, and I bought into a Nautilus fitness center along with another partner. In addition to workout advice, members asked about nutritional strategies to gain or lose weight, gain muscle mass, and decrease body fat. Our advice in the 1980’s was to add more protein in the diet. Eat more with each meal and also supplement with protein shakes. Protein supplements took the place of making good food choices. It was all about taking in enough protein to support muscle growth and prevent muscle loss when reducing body fat. More cardiovascular exercise was added to reduce body fat. That advice remained unchanged for years.

When I reached the age of 40 my metabolism changed. I found my body weight increasing. Read that as an increase in body fat percentage. In order to keep my body fat percentage down, I increased my workout levels. I added more cardio training and increased the number of workouts per week, and this worked for a few years. Eventually, I realized I could not exercise enough to offset too many calories. I also began to make changes in the percentage of calories from carbohydrate, protein and fat. Protein had been the highest percentage of my calories for years. Now I began to increase the amount of fat and decrease the amount of carbohydrate. The Atkin’s Diet received a great deal of publicity. It centered on low or zero carbohydrate intake. There were problems associated with the implementation of this diet. Too much, too soon resulted in cardiac problems in some people. I read the book but found the diet too restrictive. Fast forward to 2001. I was introduced to the book Life Without Bread, authored by Christian B. Allan, Ph.D and Wolfgang Lutz, M.D. Dr. Allan has a Ph.D. in chemistry from the University of the Pacific. He has performed research on the chemistry of minerals, biochemistry and nutrition at Lawrence Berkeley Laboratories, the University of Massachusetts in Amherst, and the National Institutes of Health. Dr. Lutz has studied low-carbohydrate nutrition on thousands of patients in his clinical practice. His first book was written and published in Germany in 1967. The German title Leben Ohne Brot, translates into Life Without Bread. The nutritional guidelines allow bread as one of the sources of carbohydrate. The primary constraint is to limit carbohydrate intake to a maximum of 72 grams/day. Life Without Bread, published in 2000 includes over 40 years of Dr. Lutz’ clinical experience with low carbohydrate nutrition and Dr. Allan’s research into the medical and biochemical relevance of low carbohydrate nutrition. The book clearly defines for the reader the difference between fact, theory, and opinion. Observations of the benefit of low carbohydrate nutrition are explored in chapter 2 of the book. Herodotus records a meeting in the 5th century B.C. between an Ethiopian king and Persian king. The Persians ate bread. The Ethiopians ate mostly boiled meat and drank milk. The Persians lived into their 80’s, the Ethiopians into their 120’s. There were references in the 1700’s and 1800’s to abstaining from starch and sugar as a means of reducing body weight. In the 1920’s and 1930’s Weston A. Price and his wife, Florence, traveled around the world to study primitive populations. Dr. Price, a dentist, was convinced that changing from what he termed “primitive foods”, foods to which humans had adapted to over thousands of years–to modern processed foods was a key to degenerative diseases of modern civilization.

Dr. Price was the first to make the observation that the reduction of animal based foods and fats while increasing processed foods (primarily sugars, pastries and breads) directly impacted human health and contributed to degenerative diseases. The 1967 publication of Leben Ohne Brot was the beginning of the modern era of low carbohydrate nutrition. In 1972 John Yudkin, MD. looked at the relationship between sugar intake and disease. Dr. Robert Atkins MD, published Dr. Atkins’ Diet Revolution in 1972. 1995 saw books by Barry Sears, Ph.D, Enter the Zone, Dr. Herman Tarnower, The Complete Scarsdale Diet, Steward, Bethea, Andrews and Balart collaborated on Sugar Busters, Drs. Michael and Mary Eades, Protein Power. Additionally, there is Eat Fat, Lose Weight, Your Fat Can Make You Thin, Optimal Nutrition, Eat Fat, Get Thin. These books and authors all stepped away from the prevailing theory of low-fat nutrition. These books are not research studies. Rather, they offer anecdotal evidence in abundance that low carbohydrate nutrition supports overall improved health.

However, they support the theory that saturated fat is unhealthy in large amounts. The truth is the exact opposite. Saturated animal fat and protein are the cure for much of the degenerative diseases rampant in our society. I remember being in a Physiology class in 1997. The professor made the statement that saturated fat was the preferred energy source for cardiac muscle. He was quoting from our text Guyton, Textbook of Medical Physiology. This contradicted the accepted theory that fat, and particularly saturated fat, was bad for the human heart. How could the heart muscle prefer saturated fat as the energy source without resulting in damage or disease? A physiology textbook presents facts not opinions. I knew I had to reexamine the basis of low-fat nutrition being healthy. This also included a reexamination of evidence linking cholesterol with heart disease. I found that the major studies were flawed. They were based upon a bias toward fat and cholesterol. The studies were conducted to support the low-fat theory not to discover the truth. Life Without Bread devotes chapter 6 to examining and evaluating the original studies designed to prove that animal fats in the diet are a promoting factor for heart disease.

Life Without Bread, Chapter 3, examines the direct effect carbohydrate consumption has on hormonal balance and the subsequent effect on overall health. Chapter 3 highlights the hormone, insulin. Too much insulin can disrupt hormone balance leading to glandular disorders, degenerative diseases: diabetes, obesity, sexual maturation disorders, hyperthyroidism, heart disease, and cancer. Hormones are molecules that perform major regulatory functions in the body. In scientific language, hormones are referred to as “signalers”. They are so important that all other signals within the cell are ignored when a hormone signal is sent. Insulin is responsible for many of the disturbances seen in high carbohydrate eaters. Insulin responds directly to carbohydrates in our diet. Our body’s primary response to carbohydrates is the release of insulin into the bloodstream.

When you eat carbohydrates – simple or complex- insulin is released into the bloodstream to perform 2 main functions:

1. Insulin’s primary responsibility is to transport glucose into the cells to be used for energy. Glucose is a simple sugar formed from the breakdown of all carbohydrates in the intestine and the stomach.

2. The second function of insulin is to help convert and store the sugar as glycogen in the liver and as fat in fat cells. The fat is stored in the form of triglycerides in adipose (fat) tissue.

Another hormone, glucagon, has the opposite effect of insulin. It is the body’s messenger to metabolize, or use, fat. When insulin levels are low for a long enough period of time, glucagon should be released to begin burning fat. There is a balance between insulin and glucagon. If your body begins to store fat, this means that glucagon is not being released. It can also mean that you are not using all the energy you are supplying. The process of making new cells and tissue and breaking them down is called metabolism. Everything that takes place to maintain life in your organs, tissue, cells and cellular organelles comes under the term metabolism. It is a general term to describe all the biochemical reactions that keep the body alive. The human body strives to maintain balance between making new tissue and breaking it down. I suggest you learn more about this process and understand it before you make major changes in your diet.

For me, I recently became reacquainted with Life Without Bread. I had gone through a period of time where I reduced my food intake to one meal/day, usually the evening meal. During the day I would snack on graham crackers, saltine crackers or have a cup of coffee with coconut oil mixed in. The evening meal would be whatever I wanted. I combined this with 4-5 strength training workouts each week and a daily run of 15-20 minutes. I began to experience stomach pain throughout the day. Sometimes it would occur in the morning and sometimes later in the afternoon. Usually, snacks would relieve the discomfort for a short while, but other times I would feel bloated. The bloat could occur with little food on my stomach. I gradually gained weight as I increased my carbohydrate snack, which was frustrating. I peaked at 175 lbs and decided to make the change back to low carbohydrate nutrition. My stomach pain vanished in less that 1 week. Within 3 weeks I lost 10 lbs, and most of that from my waistline. Low-carbohydrate nutrition works for me. If you have an interest, I urge you to read the book, Life Without Bread. As the book advises, if you are over 35 years old, inform your health care provided of your intentions. Have some blood work done to establish beginning levels. Start slow, implement slow, take your time. Keep in mind that some changes in body systems and symptoms may take six months or longer.

Once you look at low carbohydrate nutrition as a lifestyle instead of a diet, you will find success in a whole new way! Let me know how it works for you!

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The BEAST

Saturday, October 29th is the last leg of Dr. Fonke’s Spartan Trifecta which includes completing three Spartan Obstacle Course Races in one calendar year: A Spartan Sprint (3-5 miles), a Spartan Super (8-10 miles), and a Spartan Beast (10-13 miles) all with many obstacles between those miles. Read on below as he shares his thoughts leading up to this last and monumental challenge!

“The Spartan Super and the Spartan Sprint are now history.  The medals are on display in my reception area at the office. The Beast awaits us October 29th, Winnsboro, SC with approximately 13 miles and 30+ obstacles.  So, what have I changed in my training regimen?  What worked for the Super and the Sprint?  Leading up to the Super (which I ran in August) I was strength training five days/week and running five days/week.  In retrospect, I did not allow enough recovery for my body.  I forced my body to train and move while I was tired.  My thought was to train before I was fully recovered resulting in more endurance for a long Spartan course.  I achieved that goal.  During the Super, I was pushing myself within the first mile.  The elevations and hill climbs were exhausting. I had not trained over hills.  However, by training while fatigued I was able to push through the fatigue during the Super.  With the knowledge gained by experience, I would allow more recovery between training sessions.  I would train longer during sessions and include hill climbs or the stair climber as an alternative.  I would take in more calories in the week prior to the event.  I would eat breakfast the day of the event.  I did not eat breakfast the day of, which resulted in stomach cramps late in the day.  The energy foods we carried with us did not offset the stomach cramps.

I also am hydrating more before and during the race for the Beast!

Recovery from the Super took me three weeks!  It took a week just to get over feeling tired all day.  I was back in the gym after the first week, but my strength and endurance were reduced.  I cut back on the frequency of the workouts by combining two body parts per workout and cardio on alternate days.  I would exercise legs and back, shoulders and chest, then arms.  Each day I would do some abdominal work and towel pull-ups.  That was a 5-6 day routine.  This training was perfect for the Sprint (which I ran in September).  I felt stronger and had more endurance for that race.  The Super was slightly over 9 miles and took me 8 hours, 51 minutes to complete.  I rested at intervals during the event (2-3 minutes) and occasionally 10+ minutes.  The rest intervals were necessary for recovery to continue.  The Sprint was approximately 4 miles.  I reached the rope climb in about 2.5 hours and then waited 1.5 hours for the OEW team to arrive.  I wanted to finish with the team.  The Sprint did not require rest intervals during the event.  However,  my body still required 10 days of recovery before returning to the gym.  The one concession to age that I am willing to make is my need for more recovery time.  I require more time to heal and more time for muscle recovery.

When I started combining two body parts three times per week I anticipated losing strength.  I found the opposite to be true.  I am making strength gains and feeling more energetic.  I am less fatigued during the day.

So–the Beast is in days as of now.  This was my evolving training protocol from September through the second to the last week of October:  Strength train 3 days/week, 2 body parts/day, 3-4 exercises per body part, 2-4 sets each per exercise, 8-12 reps per set.  Cardio 3 days/week, recumbent bike and stair climber.  I have increased my daily caloric intake.  I was eating one full meal/day usually in the evening.  Snacks would include coconut oil in coffee or tea and graham crackers with coconut oil.  I have now added an egg white protein drink, fruit during the day, food bars, and I am continuing with coconut oil. The additional calories have increased my energy level.  I haven’t been able to run since the Super.  The hip and leg pain I’ve dealt with are always worse in the early morning, and that’s when I have time to run.  I have been receiving acupuncture for the hip and leg pain.  Progress has been slow but steady.   The acupuncture combined with chiropractic and physical therapy has been the turning point in the recovery.  I noticed that I have lost some size in the left calf and quadriceps because of favoring the leg while walking.  The pain causes a limp and I have been unable to push off with my toes during a stride.  I have stopped barbell squats and have added leg machines.  The leg press has been particularly effective in isolating the upper hip and gluteal area.  Adding leg extensions, leg curls, and calf exercises have brought balance back to my legs.

All of my family who took on the Spartan Sprint. Memories and bonding that we will never forget!

All in all, I’m excited and ready to take this challenge on. I’ve enjoyed sharing this journey with all of you and eagerly anticipate sharing after our team completes this BEAST and I have a Trifecta to my name!”

All the best,

Dr. David Fonke, D.C.

 

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Testing Limits and Finding New Goals: Dr. Fonke’s Super Leg of His Spartan Trifecta Journey

 

Dr. Fonke, his sister-in-law Jolena, and his brother, Steve at the Asheville Spartan Super on August 6th, a race he described in one word: BRUTAL!

Many of you know that I was introduced to the Spartan Races by my daughter, Allison. Her first Spartan was the Sprint held in Concord, NC, March 2014. Allison was participating with the Operation Enduring Warrior (OEW) Team. My wife Donna and I attended as spectators and explored the event grounds. There were many vendors offering food, drink, souvenirs, and information on participating groups. We found a place near the finish line and waited for almost 4 hours before Team OEW approached the finish line. We watched hundreds of people complete the last three obstacles to the finish line. Without exceptions everyone who needed help completing an obstacle received help. The participants made sure everyone finished the event. There is a 95% completion rate for all participants. I use the word “participants” because for the majority that is what they were, participants, not competitors. And there were athletes who were competing for cash prizes and ranking in the Spartan system. That experience piqued my interest. I decided to put my fitness level to the test.

I have been working out for most of my adult life. My undergraduate degree is Physical Education. I enjoyed athletics but was more interested in physical conditioning. I wanted to learn how to gain muscle size and strength while maintaining symmetry. This was happening during the late 1970’s and through the 1980’s. I also competed in a few bodybuilding events. I was also playing softball for our church and taking martial arts classes. In the 1990’s I stopped participating in athletics but continued to workout regularly. Fast forward to 2014 and I’m seeing the Spartan Races as a goal to target my training and physical fitness levels.

The first thing I needed to add to my training regimen was a cardiovascular component, specifically, running. The last time I ran with any regularity was during my Air Force enlistment, 1971-1975. While stationed in Thailand, I ran five days/week for four months. I was making an attempt to “like” running. Four months later, I still did not like it. Now in the Spring of 2014, I began to run….again.

A 5k with friends and family

It did not start off well. I remember the first attempt. I ran from my driveway to the corner; about 1/10 of a mile. Everything hurt, especially my lungs! I walked home. Not a good start. I was a little surprised at how hard it felt to run. So, the next time, two days later, I used intervals of walk/run. Much better. I continued interval training and gradually increased to 5 times/week with an occasional run on the weekend. My running buddy is my dog, Bailey. She was 7 when we started the runs, and she is always ready to go. I gradually reduced the walk part of the interval until I was running/jogging nonstop. My route was around the block where I live. It measures .6 of a mile. Over time I increased my distance from one lap to eventually I ran six laps the equivalent of a 5k. A 5k was a progressive goal as OEW participates in 5k, 10k, and half marathons. Through the week I usually run before I go to the gym which opens at 5:00 AM. I run anywhere between 1:30 and 2:30 AM.

My faithful running companion, Bailey is always game to go, no matter how early I wake her up!

I have become accustomed to running at this time. It is cooler in the summer, with little or no traffic. I run when I’m tired to become accustomed to running tired. In the running events and the obstacle course races when I get tired I’ll know that I can continue through the fatigue. There has been some self-discovery I’ve realized with running, and as with all things, I note this and realize that I am always learning about life and wellness through the moments I test myself and my limits.

As we moved into 2015, my training was consistent. Running 1 or 2 laps each morning and strength training at the gym Monday – Friday. May of 2015 was my first obstacle course race. The Special Operators’ Challenge held at The Carolina Horse Park. It was a 5k race with some of the obstacles created from obstacles horses would jump during a cross country event. I participated with the OEW team. My only injuries were to my shins. I banged them repeatedly climbing over wide wooden jumps, and I tore the skin on my shins during the rope climb. I tried to anchor to the rope with my legs and my shins were exposed. Ouch! That was a good introduction to obstacle course races. I would find out later that it was a pretty tame race compared to the Spartan series, but again, an excellent first obstacle course race (OCR) to complete.

My first Obstacle Course Race (OCR) The Special Operators’ Challenge with my brother, Jerry and the Operation Enduring Warrior Team!

My first Spartan race was in September of 2015. I added burpees to my training routine. Over a period of two months, I became able to complete 25 burpees nonstop. I was doing burpees after each workout along with 100 ab crunches and 25 push ups. I did not realize that the burpees were irritating my shoulder joints. That became apparent during the Spartan Sprint. In going over the first obstacle, a 4-foot wall, my shoulders were sore and limited in strength. That continued throughout the Sprint.

My brothers Jerry and Steve, my sister-in-law, Jolena, my stepson, Garry, my nephew, Jacob, and I completed the Spartan Sprint as part of the OEW team. We also had other members of our family running in the group as well. It was exciting! There were 175 team members, with 20 MAT, and 12 Adaptive Athletes (wounded veterans).

Our family along with OEW Adaptive Athlete, Noah Galloway, at the conclusion of the 2015 Spartan Sprint at Fort Bragg.

I signed up for the 2016 Ft. Bragg Spartan Sprint as soon as it appeared on the Spartan schedule–I was that hooked on that race! By the New Year, I decided to go for the Spartan Trifecta, which involves completing a Spartan Sprint (roughly 5 miles), a Spartan Super (roughly 10 miles), and a Spartan Beast (roughly 13 miles), all in one calendar year. I found the Super scheduled for Asheville, August 6th, and the Beast scheduled for Summersville, SC, October 29th. Now I focused on preparation for these races. From January through March I gradually increased the intensity of my gym workouts. I was working out five days/week. I was there when the gym opened at 5 AM.

 

I worked a different body part each day. Legs on Monday, Chest on Tuesday, Back on Wednesday, Shoulders on Thursday, and Arms on Friday. I worked abdominals and core each day. I was running 5-6 days/week for 1/2 to one mile. My usual time to run was between 1 AM and 2 AM. Sometimes I ran in the evening after work, but that was seldom. I had to incorporate the workouts and runs into a consistent schedule that did not conflict with my responsibilities. Toward the end of March, I injured my left hip. I carried an old 26” tv from upstairs to the garage. As I set it down I felt a pull in the muscles of the left hip. It worsened over the next couple of days. I found I could not do squats or dumbbell dead lifts without severe pain. I changed my routine and added some leg machines and back machines in place of the squats and dead lifts. Running did not increase pain.

As the weeks passed my training remained consistent and the hip pain was about the same. April brought a major change in my life. I registered for a chiropractic seminar in Denver. My son, Erich, was living there. This was a good opportunity to have time with him and complete the seminar. When I left Fayetteville, Mom had a slight cough. I left on the 14th of April and returned Monday the 18th. Mom’s cough had worsened, and she became unresponsive. We called the ambulance and transported her to the hospital. Mom was diagnosed with pneumonia. When Mom was settled in her room, her condition improved. Mom was alert and conversational with a healthy appetite. Her doctor said she would probably go home Friday. On Wednesday, Mom had a seizure and did not regain consciousness. She passed Friday, April 22nd. Mom’s passing shook up my world. I had been her live-in caregiver since Dad passed on Nov 16, 2011. Training became secondary, and I worked out intermittently for about a month as I dealt with the loss.

In May I began to see a physical therapist for my hip. Over a period of 4 weeks, he improved my range of motion and decreased the pain I was having during my workouts. I was able to resume squats and dead lifts as well as some other movements. My confidence in my body improved. I was not making the condition worse by working out. The muscle injury was healing slowly and the area was strengthening. It was going to be symptomatic for a long time, maybe permanently. However, I felt confident going into the Super.

Now, I was amazed at how fast the time was passing as the Spartan Super approached. My daughter, Emily, her Mom, and some friends ran the Spartan Super in Asheville in 2015. They said it was a beautiful, scenic course with some elevation. They mentioned some parts of the course were at elevation (uphill). No one cautioned about difficulty. So, I did not change my routine. At the start of each race, there is usually a 1/2 to 1 mile run to the first obstacle. I knew I could keep up with the OEW team for that distance. After that, there were short runs between obstacles. I was cautiously confident as race day approached.

My family in our OEW gear ready to step off in the Asheville Spartan Super. Little did we know the challenges that awaited us!

At this point, I remember telling myself to stay healthy and avoid injury. Then two weeks before the race, I was moving a plate rack in the gym when a 45 lb plate fell from the lowest rack and onto my right big toe. Yes, it really hurt! I was finishing my workout and examined it when I got home. The first joint behind the nail was swollen and blue. The nail was blue. I limped for 3-4 days but continued my morning runs. It was not uncomfortable when I ran. During the Super, my toe was not a problem.

The Spartan Super was unlike anything I had ever done. Early on I injured the ribs on my right side. I was going over an obstacle made from a 6 inch by 6 inch post. It was turned on edge. As I went over it, I laid on the top edge to bring my legs over. As I did the edge dug into my ribs and I felt a “pop”. I injured the cartilage that attaches to the lower portion of the rib cage. It was sore from that point on. I was able to complete additional obstacles. The wall climbs irritated the old hip injury. Each time the pain was the same as before.

Happy to be at the top of that sizable wall!

So I was confident that I was not causing further injury to the ribs or hip. Press on! I’ll describe the Super with one word: BRUTAL. We climbed almost the entire time. Sometimes the climb was a clear trail that could be navigated by a four-wheeler. Other times it was a single file trail that would vary between 30 and 60 degrees. There were times were climbing almost vertical. This continued for hours. There was one stretch over a four-wheeler trail that was 2 miles in length and took us 2 hours to climb. I found that if I counted my steps, I was able to continue without becoming overwhelmed. I would complete 50-100 steps and rest. Then on to the next 50-100 steps. We crested the top and started down the mountain. This took another 1 1/2 hours. The trail down was mostly single file and wet ground. Initially, the muscle change felt good. Climbing the mountain fatigued my hamstrings and hip (glutes). Descending the mountain fatigued the front of my thighs (quads). It was slow going.

I had one heavy fall where both feet slipped on some rocks and roots and down I went flat on my back. Those behind me and those in front of me stopped to help. I was up quickly and continued down the mountain. As we neared the bottom, we came upon a water station and an obstacle to climb. Up to this point, I had been with my brother Steve, and his wife, Jolena. We got separated at this obstacle. There was probably 200 participants and support staff gathered here. In between getting water and using the Port-a-John we lost sight of each other. The OEW team gathered after the obstacle, and I finished the race with them. It was at this point that my stomach began to cramp. I had not eaten breakfast before the event. I don’t usually eat breakfast. However by this time I had been on the course about 7.5 hours and I was getting hungry. The water I drank and the energy foods had helped earlier, but now my stomach was growling and creating gas as it churned. If I drank water from my Camelbak, I would burp a few minutes later, and that would help. So that last 1.5 hours was magnified by the stomach pain. I reunited with Steve, Jolena, and Jerry at the finish line. As we were coming up to the last few obstacles before the finish, I was delighted to see Donna, Allison, my nephew, Jacob, and my son-in-law, Scott. Donna and Jacob brought us some energy drinks. That helped to calm my stomach. The best part was seeing the smiles and hearing the words of encouragement and congratulations. The OEW team formed up for the last obstacle, the fire jump, and finish line. Now my most immediate need was to get something in my stomach. I began with a Coors Light draft because all finishers (of age) receive a complimentary beer. That was a good start to calm my stomach.

The OEW Masked Athlete Team with Adaptive Athlete Jonathan Lopez and his service dog, Zoe completing the last obstacle of the Super. Talk about motivators!

We gathered for a team picture and then Jerry helped me wash off the mud and grit. That took a while to rinse off using a garden hose. I couldn’t have done that without Jerry’s help. I was a little unsteady on my feet. He was a great help in getting me cleaned up enough to change clothes. Soon we were in the car and on the way to the hotel. Donna and I had a lovely meal served at the bar. The kitchen was 30 minutes from closing–it was that late by this time. They served up a delicious meal of shrimp and grits. The next morning everything hurt! I felt like I had been hit by a truck. It was slow motion. We checked out of the hotel at 11:00 am and headed for Fayetteville. About an hour into the drive we encountered heavy thunderstorms, coupled with heavy traffic. The rain was slowing the traffic, and I was braking for a car in front of me when I glanced in the rear view mirror. A car was approaching our car at a high rate of speed. I knew he would not be able to stop in time, and he didn’t. He rear ended us at about 55 mph. We were moving about 30mph at the time. The impact pushed up toward the median. I was in the left-hand lane. Our car stalled and I was unable to restart the engine. I learned later that the impact tripped a relay to depressurize the gas tank, a safety feature. The reset switch was in the trunk. The impact jammed the trunk lid making it impossible to open without tools. The wrecker towed the car to the garage where we worked on the trunk. Scott and Allison left Asheville about noon. So they were behind us in traffic. I sent a text to them concerning the wreck, and they followed us to the garage. There we used pry bars, crow bars, etc. to try to open the trunk. Nothing worked until attached the winch hook from another wrecker to the trunk lid. Now as the winch pulled up on the trunk lid, Scott saw a key lock that had been hidden. Taking the ignition key, he tried the lock and the trunk lock released! We reset the switch, and the engine started! We were able to drive the car back to Fayetteville. We put our luggage in the back seat. Scott and Allison followed us. We stopped at their home for a night cap and victory cigar! We got home about 10:00 pm and were in bed by 10:30. What a weekend of unforgettable memories!

Though it was challenging, I can happily say, the Asheville Spartan Super is complete! Stage one of my Trifecta journey is accomplished. And I placed first in my age group, a humbling and happy addition to the day.

I’m writing this portion on August 15th. I went to the gym Wednesday, the 10th and went through legs and back to see how I felt. I didn’t push. I actually felt pretty good. Thursday I worked chest and shoulders. That was more uncomfortable. Then I worked out again Saturday afternoon. I tried my first run this morning. Not too good! The left hip really hurt and would not ease up. Usually, the hip will ease up as I start to run. Not this time. I made it to the corner turned around and went home. Try again tomorrow. Back to the gym tomorrow for another leg and back workout. We are 26 days from the Sprint. I have to be recovered and energized by September 10th. I know that with my team and my training, I will not only accomplish this next goal, but enjoy it in the process.

After this race, we will all travel to Skydive Paraclete XP in Raeford to take part in the official Spartan Race After Party, Operation Chew-N-Brew, an outstanding fundraiser for Operation Enduring Warrior. It will consist of BBQ, beer, live music, and a great silent auction. Donna and I will be working the event along with the whole OEW team. Join us! Tickets can be purchased here and go to a great cause.  I invite you to come celebrate with me that day, as I’m sure that challenge surmounted will be worth a party afterward. More to come–let the journey continue!

*To follow Dr. Fonke’s journey daily, please check out his Facebook page for Chiropractic Wellness Clinic. We always welcome your comments and shares, so please feel free!

What is Wellness?

Immediately preceding chiropractic college I was an instructor with Fayetteville Technical Community College (FTCC). In the late 1980’s and early 1990’s wellness was gaining much attention. I attended a couple of seminars on wellness in which wellness concepts were discussed and debated by presenters.

The FTCC curriculum expanded to include wellness concepts in the classes offered through Department of Recreation where I was employed. My undergraduate degree in Health and Physical Education prepared me for exercise and physical fitness oriented instruction. Wellness was incorporated into classes and expanded the concepts of health. One of the classes I taught was simply titled” Wellness”. Wellness was defined as, “a dynamic, multifaceted approach to optimal health based on an individual’s choices.” That was the definition in 1992. Today wellness is defined by The World Health Organization as, “a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.” The Wellness Institute defines it as, “a conscious, self-directed and evolving process of achieving full potential.” The Wellness Institute continues by saying, “Wellness is multidimensional and holistic, encompassing lifestyle, mental and spiritual well-being and the environment. Wellness is an active process which people become aware of and make choices toward a more successful existence.” We will come back to these definitions The National Wellness Institute has developed an interdependent model of wellness comprised of six categories: Physical, Emotional, Spiritual, Intellectual, Social and Occupational. Each of these is interconnected and contribute to healthy living.

The model helps explain:
*How a person contributes to their environment and community.
*How life is enriched through work and it’s relationship to living and playing.
*How belief systems are developed, establishing values and creating a world-view
*How regular physical activity, healthy eating habits, contribute to strength and vitality encompassing personal responsibility, self-care and when or if to seek medical attention.
*How self-esteem, self-control, self-discipline and determination contribute to self-direction
*The need for and value of creative and stimulating mental activities and sharing your gifts and interests with others, be they like minded or contrary.

Wellness can be assessed by asking:

Does this help people (me, you, them) achieve their full potential?

Does this recognize and address the whole person?

Does this affirm and mobilize people’s’ positive qualities and strengths?

All of this sounds very positive, uplifting, and socially responsible. Remember these are your individual choices in which you determine how you live your life. Much of what we see in our “entitlement” oriented society has been imposed by well meaning organizations striving to impose their vision of wellness. They define “help”, “full potential”, “environment”, “community”, “belief systems”, and a myriad of other “positive” needs of people.

So….How do we make sense of the confusion evident in the above paragraphs? How do I make “wellness” work for me and maybe you. I began by examining the components of my being. Remember this is my perception. You may see these differently. My identity as a human being, my individuality, is composed of body, soul and spirit, heart, mind and will. We can easily agree upon the definition of body as being “the physical structure and material substance of a human being.” Soul may require more discussion. Let’s begin with, “the immaterial part of man, the seat of human personality, intellect, will and emotions, regarded as an entity that survives the body after death.” The seat of our passions. To move from soul to spirit requires a shift of emphasis. Consider this definition: (spirit is the principle of conscious life; the vital principle in humans, animating the body or mediating between body and soul.” The word “life” is the primary separator from soul. Our life force is that which changes us from inanimate matter. The absence of spirit is death. Further, spirit is the undying part. Soul is our individuality. Spirit is our life. This brings us to “heart”. I am not referring to the organ located in your chest. Consider these phrases: a happy heart, a change of heart, heartless, the heart of the matter, hold him/her to your heart, bleeding heart, cross my heart, have a heart, burning heart, heartsick, a noble heart, love with all your heart, slow of heart, see with the eyes of your heart, to believe with your heart, heart to heart, broken hearted, evil heart, pure heart, heart of stone, write it on your heart, a clean heart, a new heart. These phrases point to the heart as the center of all the operations and expressions of spiritual activity and human life. Let’s move on the “mind”. Mind is the intellect or understanding, the totality of conscious and unconscious mental processes. The mind originates in the brain. You might say the mind is housed in the brain. The mind includes and utilizes thoughts, perceptions , memories and imagination. This brings us to “will”. Will is the faculty of conscious and deliberate choice of action; volition; the power of the mind to control actions. It is the power of choosing one’s own actions and the ability to exercise a choice.

For me, wellness is the process of discovery. Discovering the aspects of body, soul and spirit, heart, mind and will while maintaining balance. It is a process of priorities with flexibility. Example: My body has long been a priority for me. I enjoyed athletics without being an outstanding athlete. I love participation. Team sports or individual sports, I liked them all. But I could take it or leave it. When I discovered bodybuilding/strength training, I became consumed with it. The passion for bodybuilding became the focus of my life at the expense of soul and spirit, heart and mind. Will was involved in choosing to devote time, energy, money into the pursuit of the goal to be a competitive bodybuilder. It was a selfish pursuit. I pursued the passion of bodybuilding. I did not consider how this affected my family and friends. I thought at the time if I’m happy, then they are happy. Now I see that this was very selfish, and self-absorbed. The benefit of years allows perspective to enter in. Now I see my body as a vehicle. I still value the beauty and mystery of the human body. Now I see it as allowing me the opportunity to participate in a community of like-minded individuals. This allows me to pursue goals that benefit other–goals that nurture the soul and spirit, the heart and mind. There are times when aspects of wellness take precedence. Maybe a time when you are pursuing beauty in art, literature, music. One of my favorite authors is John Eldredge. His book Waking the Dead was, and continues to be, an eye opener into the world of the soul, and spirit, heart and mind. I keep a well-worn copy by my bed and frequently read again the underlined words on the folded pages. C. S. Lewis and J. R.R, Tolkien portray human nature at its best and worst; the battle between good and evil. The importance of the heart. The heart has become the focus of my wellness. The heart must be shared. The heart and the things you love must be shared with others. That is where your spirit enters in. Your spirit is the life within you. Your heart and spirit thrive in relationship, and in relationships that are generous and giving. This means looking to discover the heart of other like-minded people. There will be a few you will truly connect with at the soul and spirit, heart and mind. Treasure these. They are usually counted on one hand. Allow yourself freedom to move in your wellness as you grow. Keep all the aspects in view even if you are pursuing one. Value your companions in the journey. Consider those questions that are greater than yourself. Where does my life originate? Am I an accident or was I created with purpose for a purpose? How did we come to recognize beauty and truth? Why do we find joy and purpose in relationships? Is there a God? Does he want me to know him? Is Jesus real? Did he live and die and live again?

What about evil? What is the source of evil in the world? Is there an origin of evil? There are answers to these questions. You owe it to yourself to open your heart, trust in the journey and find the answers.

Don’t Quit!

Most of the people that follow this blog know that I write it to share about my  journey–both as a chiropractor and a person. When you’re committed to never-ending self improvement, you find yourself out of your comfort zone rather regularly. This post is about me and my personal development in the area of….you got it–running. Can anyone relate?

You know how some people say, “I just felt like running..” Yeah, that’s never happened for me.

Running has always been challenging for me. As far back as high school (and that is reaching pretty far in the past as I graduated in 1967), I avoided running distances. I was on the track team for a couple of years and ran some sprints, nothing beyond 1/4 mile. Later in college I was on the wrestling team and soccer team. Any running associated with those sports was short distances–sprints or at most a lap around the football field.

The Air Force forced me to extend the running distances. We had a physical fitness test twice a year that included a 2 mile run for time. No choice this time. I began to extend my distance in preparation for the PT test. Eventually I was running about 5 days/week for 2+ miles. I recall friends talking about how they enjoyed running distances. They spoke of the “runner’s high”, the endorphin release after running for an hour. So, I thought,  “I’ll try it. Maybe I’ll eventually enjoy the runs.” Two years later, the answer was still a resounding no. I did not enjoy long runs. In the least. Ever.  And, I never experienced that “runner’s high”.  I left the Air Force in 1975 to finish my degree in Physical Education. I enjoyed sports but was more interested in physical fitness and body building. So again, thankfully no running was in my life!

Fast way forward to 2014. My daughter Allison had registered for the Spartan Sprint, held in Concord, NC. This was my first exposure to obstacle course racing. I was amazed at the number of people in attendance, both as participants and spectators – thousands! More amazing to me was the atmosphere of teamwork that enveloped the participants. Everyone helped everyone. I had never witnessed such a demonstration of teamwork and selfless energy. I decided then that I wanted to participate in a Spartan event. To do so I realized I needed to be able to run/walk 5-13 miles. The lengths of the Spartan Sprint, Super and Beast vary between 5 and 13 miles.

So, I began to run. I started by running from my driveway to the stop sign, about 2/10 of a mile. I was huffing and puffing as I walked back home. That was the start and gradually over months I extended my distance to 1/2 mile and eventually 3 miles. In May of 2015, I entered my first obstacle course race as part of the veteran nonprofit Operation Enduring Warrior’s Community Ambassador team. This was for the Special Operators Challenge, a 10K obstacle course race held in Raeford, NC. We completed that as a team event. September 2015 was my first Spartan event, the Spartan Sprint held at Ft Bragg. It was slightly over 5 miles. I was entered with the OEW team and ran the race with my brothers Jerry and Steve, Steve’s wife, Jolena and my son-in-law, Garry. I was proud to finish my first Spartan. I loved the experience and especially completing it with my family and the OEW group. It was a powerful moment in time for me!

That brings me to the Green Beret Jingle Jog in December 2015.

My daughters Emily and Allison along with me and Betsy.

It was a 5K or 10K “fun” run. OEW was there represented by OCA’s from the Fayetteville area. I registered for the 5K. My thoughts were, “I have run a 5K previously but not a 10K. Stay within my perceived limits and run the 5K.” Well, low and behold we gather at the race start and I find that everyone else is running the 10K! Allison says something to the effect of, “Come on Dad, and run the 10K with us. We’ll walk part of the time anyway.”

Not wanting to appear reluctant I said sure and off we went. I’m running with Allison’s mom, Betsy, and we are slightly behind Allison and  fellow OCA and her friend, Rebecca. Betsy and I maintain about the same pace which at that point early on in the run, I was quite thankful for. On we went, and as we ran, we passed mile markers. There are hills on this course. I had not included hills in my training runs. On we went.

Still running….even at the end!

We came to the first of a number of water stations where we paused long enough to drink a small cup of water as we walked two steps. Then back to that running pace. We passed the 5K marker and I’m thinking about walking, but Betsy is in the groove and I keep pace. As the distance accumulated so did my thoughts of walking a short distance. I voiced that at about the 7K mark. I said, “Let’s walk for a bit…” Not surprising was Betsy’s response of, “Oh, let’s keep going. We have a good pace set, we can do this.” So–on we went, and to my great relief we finished the 10K without walking and just behind Allison and Rebecca. Betsy received a medal for finishing 2nd in her age group of 60+.

This brings me to these thoughts: We (I) can always do more than we (I) think we (I) can. I had limited myself to a maximum of a 5K run. I was ready to settle for less. I did not realize what I had in reserve. I needed a reason to push myself, and the result was 2nd place for Betsy. My new life philosophy is “Don’t Quit!! Push through, go the distance. If I’m not injured and just tired, push through, get one more rep, one more lap, one more mile!” That call to “Don’t Quit!” was confirmed for me about 2 weeks later. Our Senior Pastor, Lt Col (Ret) Robert Cody preached the message, “Don’t Quit”. His emphasis was on prayer, but the concept is the same. Don’t quit, don’t give up. Whatever you do, complete the race, assignment, or calling upon your life. Don’t settle for almost or the defeated “I tried…” attitude. There is more in you than you realize. Reach out and extend yourself. Don’t settle for almost. Surround yourself with like-minded people–people that will extend themselves is a selfless effort to accomplish a worthy goal.

Remember, you don’t do this by yourself. You can’t get through this life by yourself. You need a team you can count on to be with you in whatever and wherever you find yourself. And you can do so much more than you give yourself credit for! I am humbled to have seen this for myself. So now I pose the question: Where do you need to apply this “Don’t Quit” mentality in your life?

As always, I welcome your comments, feedback and questions. Until next time, keep it up and DON’T QUIT!

The whole Operation Enduring Warrior group of Community Ambassadors with Santa before the race.

Add Some Exercise to Your Life the RIGHT Way!

Dr. David Fonke, D.C. of Chiropractic Wellness Clinic

Many people wait until after the holidays to add healthy habits into their lives, but why wait, really? If you do it the right way, exercise should be something you enjoy, not dread. Read on for some guidance on how to start from scratch and create a healthy lifestyle change instead of one more thing to have to do….Exercise can be beneficial and enjoyable at the same time.

Exercise and physical conditioning has been an interest of mine for decades.  My undergraduate degree is in Physical Education.  I pursued this degree because I wanted to learn how to improve my performance in athletics.  Later, I became interested in the benefits to health and quality of life.  After I graduated from East Carolina University in 1977, I was not interested in teaching.  My interest was in opening a commercial fitness center.  The opportunity came one  year later.  I was working out at the Nautilus Fitness Center in Fayetteville, NC.  Nautilus was state-of-the-art as far as exercise equipment.  Shortly, after joining the center I heard that the owner was looking for partners in the business.  Another member and I were interested, and we offered to invest.  Soon we bought the original owner out and we were 50/50 partners.  Nautilus training was based upon maximum intensity during each workout and then sufficient recovery time.  We would select 12 exercises on the equipment and then proceed to complete between 8 and 12 repetitions of maximum effort, and then with no rest go to the next exercise.  We worked the muscle groups proceeding from legs, to back, to shoulders, to chest, and to arms.  This workout would only take about 15 minutes and by the end I was exhausted.  We would do this 3 times each week.

So, let’s discuss intensity.  A certain level of intensity is required to achieve results. Intensity is determined by resistance, repetitions, speed of movement, and rest between exercises.  If you are a novice to exercise and just getting into an exercise regimen go slowly on intensity.  It will not take much to cause muscle soreness and the higher the intensity the greater the degree of muscle soreness.  Keep the resistance low, the repetitions around 8, and take enough rests between exercises to allow your breathing to slow down.  Set your fitness goals and structure your exercise to work toward the goal.  This should be something that you enjoy and look forward to.  Too much intensity and you will have difficulty being consistent.  You should anticipate exercising a minimum of 2 to 3 times each week.

Exercise will stimulate your muscles to become stronger and your entire body to become more efficient.  Exercise is stimulation for all the systems of the body and will improve function.  When you are able to do 12 repetitions with the weight it is time to increase the amount of resistance/weight.  The increase should allow only 8 repetitions.  You may want to reduce the rest time between exercises as another way to increase intensity.  Increased intensity will result in increased results.  There are a great variety of group classes offered that can  be a great outlet for upping intensity.  Classes offered by commercial fitness centers have instructors that are certified to teach the classes.  They can tailor the class to your ability and level of fitness.  Avoid getting caught up in the atmosphere of the class and trying to match advanced participants.  Maintain your own level, because it is not a competition.  Be cautious starting with an advanced type of exercise such as CrossFit.  This program is very popular and is very intense. It is not a program I would recommend for beginners. Intensity is a factor in cardiovascular training. Your speed of movement and length of time in continuous movement will determine intensity.  Treadmills are excellent alternatives to running/walking out doors.  I advise keeping the treadmill bed level, avoid elevating the bed.  Elevation changes your center of gravity causing you to bend forward at the waist.  This will frequently irritate the lower back.

 What about stretching?  How often, how long, how intense?  From my experience, I find that maintaining a full range of motion in an exercise helps to maintain flexibility.  Compound movements are movements that involve more than one joint and muscle group.  Examples of compound movements are squats, pressing movements such as shoulder presses, bench presses, rowing movements, pull down movements.  These all involve more than one muscle group and more than one joint.  Single joint exercises/isolation exercises should be minimized.  Examples are leg extensions, leg curls, lateral raises for shoulders, chest flyes.  Be very cautious of stretching through your lower back.  The lumbar vertebra are will become unstable if stretched.  When stretching in a flexion movement such as reaching toward your feet, always keep your head up.  Do not let your chin move toward your chest.  Keeping your head up will keep your lumbar spine in a stable position.  Avoid rotational movements such as twisting left and right.  These movements can compromise your lower back.  Yoga can be a great addition to your exercise regimen.  Just remember to keep your head up if possible.

How effective is exercise in losing weight? Or, to be more specific, in reducing body fat percentage?  If your goal is weight loss/body fat loss, you must reduce calorie intake. Food choices are important but the bottom line is to lose weight/body fat you must reduce calories eaten.  Your body is very efficient.  When you exercise, the maximum number of calories burned each minute will be about 10 calories.  That is calories burned in high intensity exercise such as running a sprint.  Most exercise routines including exercise classes will burn less than 10 calories/minute.  When you consider  how many calories a person can eat in a minute, the exercise can not keep pace with the intake.  I have found that weight loss/body fat loss is 90-95% diet and 5-10% exercise.  The exercise maintains the tone and shape of the body.  Exercise will also increase muscle mass which is a definite benefit.  Muscle is where the calories are burned.  As such, your muscles are the engine of your body and require fuel (calories)  Muscle is dense tissue.  Fat is not. One pound of fat occupies more space than one pound of muscle.  That is the main reason a person will lose inches over time  while body weight may change slightly.  Weighing frequently may be disappointing as your body is changing through diet and exercise.  Be aware of how your clothes fit and how that changes as your body changes.  That may be a better indicator of change than the scale.

For more questions or advice on starting an exercise regime, please feel free to ask–we love hearing from you! I love talking about this part of a healthy lifestyle and have tried it all.

Make sure to follow our Facebook page at Chiropractic Wellness Clinic’s Facebook. And know that we are always here for you!

 

Choosing Obstacles

I’ve been asked quite a few times lately about why in the world at age 67 I would want to try, of all things, obstacle course racing. I thought I’d use this month’s blog and my participation with a great veteran nonprofit at the recent Fort Bragg Spartan Sprint to try to explain why….

My second OCR ever was on September 19, 2015 at the Fort Bragg Spartan Sprint.

I was introduced to obstacle course racing (OCR) and the team at Operation Enduring Warrior through my daughter, Allison. She is on the team and manages all of their marketing and communication in addition to support at that the events they attend. In March of 2014, we traveled to Charlotte, NC for Allison’s first Spartan Sprint. I attended as a spectator knowing very little about the dynamics of an OCR. This was also my first opportunity to meet the members of OEW. We stayed in the same hotel and had a couple of hours to socialize the evening before the race. Start time for the race was 9 a.m. The race site was about 30 minutes from the hotel. We left for the race site about an hour before start time. Was I in for a surprise?!? As we neared the site I encountered bumper to bumper traffic all going to the race. We parked well after the start time for OEW and I found that over 3,000 participants were in the Spartan Sprint. We located the OEW booth and were oriented to the race route. We found OEW as they were completing the initial obstacles and Allison was already muddy and smiling. We found the finish line and waited for OEW to complete the Spartan.

My daughter Allison, who brought us all to OEW working on the traverse wall at the Fort Bragg Spartan Sprint.

This was a 5K race, approximately 3.3 miles. OEW has participants in races in three categories. The Masked Athlete Team (MAT), active and former military, suit up with gas masks to tackle challenges/obstacles alongside wounded veterans, (Adaptive Athletes). The mask reduces their air intake by 25% to identify with the Adaptive Athletes physical challenges. The mask allows the MAT to remain anonymous, and focus on the mission, assisting the Adaptive Athletes in overcoming the obstacles that seemed impossible. The OEW Community Ambassador (OCAs) support the mission of OEW by raising awareness and donations in their communities. The OCAs also participate in events such as OCRs to support the MAT and the Adaptive Athletes.

As participants began to reach the finish line it became obvious that all levels of physical fitness, age and preparation were represented. I learned that 98% of all participants finish the race. Everyone helps the person next to them to complete the obstacle or challenge. The OEW team personified this. Whatever an Adaptive Athlete needed to complete the obstacle i.e. a human ladder, a leg up, hand up, or carried over was accomplished with precision and total selflessness. The goal was to overcome adversity, the OCR with innovation, teamwork and perseverance.

The MAT and some of the Adaptive Athletes at the start of the race at Fort Bragg.

Operation Enduring Warrior is a metaphor for life. We all need help to accomplish this journey, (some call the battle) of life. Selfishness has no place in life or in a life battle. Making it all about yourself will keep you stuck where you are. Someone needs your help and you need someone’s help. Together we get through this. There is a mythic sense to OEW. Think of the stories that speak of a team. In The Lord of the Rings, each member of that fellowship was essential to the success of the mission. Each member offered the best that they had in the best way they could.There were stumbles, setbacks and injuries but the mission remained paramount. They encouraged and at times demanded more than thought possible. Only to find it was possible. They found they were capable of more than they thought individually and also more than they thought together. They had a primary mission to transport the ring to its destruction. Secondary missions appeared. Each member of the team had to overcome physical, mental or emotional challenges. Empower each individual to grow in wisdom, knowledge and understanding. The fellowship was engaged in a task larger than they understood. They learned selflessness. They learned interdependence. Each team has individuals that stand out. True team members lift their teammates and the mission.

Halfway through a race. This is a grouping of MAT, OCAs and Adaptive Athletes.

OEW maintains their priority as a team and as individuals . They all honor, empower and motivate our nation’s wounded veterans in overcoming what they once thought impossible. In this teamwork I see a focus that is striking in its intensity.There is an honesty and truth in this that grabs my heart, brings tears to my eyes and demands my participation. It is impossible to watch OEW in action and remain unaffected. I am drawn to join them. The individual achievement of the Adaptive Athlete becomes an achievement of the team. We are all part of something much bigger than ourselves. The vulnerability of the Adaptive Athlete becomes their strength. “Here I am. How do we get through this?”

Nick Koulchar and his wife Dani joined the team for the first time at the Fort Bragg Spartan Sprint. They were both examples to the rest of us of what perseverance looks like.

Fast forward to September of 2015! The OEW team participating in the Fort Bragg Spartan Sprint was the largest ever gathered for an OCR in the organization, with 170 members. We assembled that morning at 11:00 to march 2 by 2 to the starting line. We were led by bagpipes, the American flag and the OEW flag.

I was blessed to be able to run this race with my daughter, Emily as well! I am still in awe of what an impressive athlete she is.

It took almost 45 minutes to get over the first wall. 5.5 miles and 25 obstacles were in front of us. This year a large group of my family joined the OEW team, 13 of us!

The whole Fonke crew that ran with OEW at the Fort Bragg Sprint. 13 of us total!

I found myself moving through the obstacles with my brothers Jerry and Steve, Steve’s wife Jolena, and my son-in-law Garry. Jerry and I had completed the Special Operator’s Challenge 10K, May 30, 2015. This Spartan made that OCR pale by comparison. We jogged for about 10 minutes and came to our first real obstacle, 3 moats, waist high water, 30 feet across and a muddy bank to climb in and out 3 times. Next 3 vertical walls, 6 feet, 8 feet and 10 feet. Here I needed help. I couldn’t reach the top of the 10 foot wall. Steve and Garry were sitting on the top of the wall and reached down to grasp my hands and wrists to bring my hands to grip the top of the wall. Here I could hoist up and over the wall. Teamwork! This continued obstacle after obstacle. At the inclined wall, a wall with the top tilted at 30 degrees toward our approach, I injured my ankle on the dismount. Now I’m limping and Jerry (who is also a chiropractor) drops back to stay with me. At one point we stop so he can adjust my ankle.

My brother Jerry and I with OEW Team Member and Dancing with the Stars finalist, Noah Galloway. Such an outstanding individual.

That helped but I’m still limping and there is about 3.5 miles remaining. We see some OEW team members as we go. The team has gotten stretched out and small groups have formed like ours. Now we became singular in our purpose, complete this OCR together. Each member of our small team was going to complete this OCR. Our conversation was limited to what we needed to do to complete the next obstacle. A selflessness was shown as we completed each obstacle and distance together as a team. The unity we experienced was worth the physical effort required. The surprising thing is that we want to do it again. So this is why at 67 I am doing this. In fact, I’ve already signed up for the 2016 Fort Bragg Spartan Sprint and now I have a new goal.  In my 68th year my goal is to achieve my Spartan Trifecta with this team!

For more on OEW or to support their mission to empower wounded veterans, go to www.enduringwarrior.org.

Please comment and share! As always, OperatioI’d love to hear your thoughts!

At the end, we all jumped in Smith Lake to clean up. Closer and more of a team because of the challenge of the day.