When a serious illness strikes, it's important to stay active.  We may not feel like exercising when our health is compromised, but physical activity provides us with many important benefits, not just physically but also mentally.  Hopefully, if you live an active and healthy lifestyle, you will never have to deal with a serious illness, but if you do, it's important to keep moving.  David Haas who works for the Mesothelioma Cancer Alliance wrote an article on how exercise can provide great benefits to help fight cancer and I wanted to share it.

When a person is diagnosed with cancer, he or she will want to explore every available option of recovery. Surgery, oral medication, radiation treatments, and even holistic methods are often important aspects of cancer treatment, but it's good to remember that physical exercise also plays a crucial role in both recovery and prevention.

Exercise is one of those things that is always going to be a big part of staying healthy in life. Muscle keeps us strong and burns unhealthy fat, and heart rates that are elevated regularly tend to keep the blood pumping for a long time. Doctors have discovered that the average individual needs to make a point of getting a good workout for at least thirty minutes per day, five days a week. The benefits of exercise do not change after a cancer diagnosis. In fact, they become even more important.

While physical exercise might not cure cancer, studies have shown that it can indeed aid in preventing it. In fact, some information on the benefits of exercise can seem downright miraculous. For example, vigorously active individuals are thirty percent less likely to get colon cancer. Exercise also helps to reduce the chances of getting breast, endometrial, and lung cancer.

Physical exercise helps people fight cancer. Sometimes a cancer patient feels bad, both physically and emotionally, and the absolute last thing they want to do is exercise. While this is understandable, it's important to push past that roadblock. Exercise improves the quality of the patient's life, reduces instances of fatigue, and counters any unwanted weight gaining side effects of cancer medications. Physical exercise can be a great asset whether someone is going through chemotherapy or someone is going through a different and more difficult treatment protocol such as mesothelioma treatment.  

 While it can be difficult to exercise when dealing with an illness, the end results of a great workout can't be beat.  The mood is elevated to a natural high, and fear and depression subside. This is important, since fear and depression can be big problems for a cancer patient. Exercising regularly can help reduce the fatigue a patient usually feels after a major bout of treatments at the hospital, allowing them to enjoy the rest of their day instead of spending it depressed in bed.

Physical exercise also helps people who have gotten rid of their cancer. Studies have shown that, in many cases, individuals who get enough physical exercise are less likely to have their cancer return, and are more likely to survive for a longer period of time.

Exercise has been shown to help prevent cancer, combat cancer, and help the patient keep the cancer at bay after recovery. The natural benefits of regular and vigorous physical exercise help keep everyone on planet earth alive, including cancer patients.   


David Haas
Mesothelioma Cancer Alliance Guest Blogger

 
   I wanted to follow-up with ultra-runner Shahid Ali, who I interviewed back in early September as he was preparing to run the Pine to Palm 100 Mile Endurance Run directed by Hal Koerner of Rogue Valley Runners. For those who don't know, Shahid finished the race, but he did more than just finish.  He crossed the line in 7th place and he made it under the 24 hour mark which is considered a huge accomplishment in a 100 mile race, especially on a course like Pine to Palm.  Running under the 24 hour mark is a big deal and his effort was rewarded with a special belt buckle.  He also ran one of the fastest splits in the final 10 miles of the race.  Now if all this didn't seem remarkable enough, he had also done a majority of his training leading up to the race during Ramadan in which he fasted during daylight.  If you haven't read the initial interview, you will find more details on his training regimen leading up to the race in that earlier interview.  I was there first hand to witness this miraculous performance because I was part of his crew, providing supplies at specific aid stations.  I wanted to have him share what it felt like to run 100 miles and what he has planned for 2012.

RVFT: So how long did it take for you to recover from the race?
Shahid Ali: I took one week off and then ran a couple of miles the very next weekend.  I went for a 25 mile run two weeks after the race but ended up with plantar fasciitis and had to take another week off.  Then I went on a 8.5 mile run but my feet still weren't feeling right, so I had to shut it down for another eleven days. My quads were shot for a long time!

RVFT: How did you feel during the race?  Did you have ups and downs?
Shahid Ali: I felt relatively good until mile 71 and then on a downhill section, my quads started killing me.  My pacer told me to take some salt and feeling powerless at that moment, I watched a couple of runners pass me.   I don't know if it was the salt tablets, granola bar, and gel kicking in, or just the sight of a familiar face in fellow runner Todd Ragsdale, but I felt invigorated and was able to start running at a decent pace again.  I passed Todd and another runner.  Climbing up to Wagner Butte, I tried to conserve some energy for the final 20 miles.  I hit another rough patch on the way up to Wagner Butte and it was really a struggle.  I had to rely on my pacer to keep me moving and get me to the downhill section.  I saw Jenn Shelton and Erik Skaggs up near the summit and this gave me another boost of energy.  I realized I was going to be cutting it really close to the 24 hour mark when I passed through the final aid station.  My pacer and I ran one of the fastest, if not the fastest final 10 mile split in the race.  I was motivated to run as hard as I could, knowing I was so close to that 24 hour deadline.

RVFT: Did you believe you could break 24 hours? Did you have any idea you could be in the top 10?
Shahid Ali:  I believed I could break 24 hours and it was one of my goals.  At the Rogue Valley Runner's group run in the week leading up to the race, I asked Hal Koerner for his honest opinion on whether he thought I could go sub 24 hours on the course and he said "No". I still secretly believed I could do it. I didn't really think about where I would place in the race, I just wanted to go under 24.

RVFT: Did you have an awesome crew and pacers, or what?
Shahid Ali:  I had some really great pacers in Tamara Ellis and Chad Wikander.  They definitely helped me when I was hitting those low points and helped motivate me to keep moving.  I was lucky to have a great crew making sure I had everything I needed and it was nice to see their familiar faces.  They did everything to help me get through the race.  Having great pacers and an awesome crew is huge in a 100 miler.

RVFT: How did you feel when you crossed that finish line?
Shahid Ali:  It felt so good to cross that line and accomplish my goal.  It was awesome to have friends and family there.  It meant a lot that they took the time to show up at the finish line even though it was so early in the morning.  When I looked at the time as I crossed the line, I was shocked and felt redeemed after not finishing the year before.

RVFT: What races have you done since Pine to Palm? Fill us in!
Shahid Ali:  I ran Lithia Loop Marathon with one of the teachers I work with.  I also signed up my boss for the race without his knowledge and then surprised him.  I signed up for North Face 50 miler but changed it to the 50K because I didn't feel like my training had been good enough for that race after Pine to Palm.  I cut about an hour off my time on the 50K course from when I ran it the previous year.

RVFT: What do you have planned for 2012?
Shahid Ali:  Chukanut 50K, Lake Sonoma 50 Miler, and Miwok 100K are all the major ones I have planned so far.  I was disappointed that I didn't get into Western States but I may do San Diego 100 miler.  I will run Pine to Palm again as long as I am healthy.

RVFT: What award did you pick up at the year end ultra-runner party held here in Ashland?
Shahid Ali:  I won the golden toe for having a good year and also "How to get fired from your job" award for that whole signing up my boss for Lithia Loop Marathon without his knowledge.  I also received a crew award because I ran over Tim Olson's Moms's foot but for what it's worth, she was not injured.

RVFT: Thanks for your time and I can't wait to see what you do in 2012!
Shahid Ali: Thanks!

Here are the videos that show demonstrations of the exercises included in the Pear Blossom strength training program.  I hope they are helpful and sorry for the parts where my daughter runs through the video, she didn't want to be left out!  Contact me if you have any questions.

All forms of exercise pose some inherent risks.  Rogue Valley Fitness Training advises viewers of this blog to take full responsibility for their safety and know their limits.  Before practicing the exercises demonstrated below, be sure your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training, and fitness.  As with all exercise programs, you should get your doctor's approval before beginning.

    About 6 months ago, my family and I began following the Paleo diet.  I was first introduced to this way of eating a few years ago, I happened to glance through the Paleo diet book at the local bookstore and found it very intriguing.  Over the years, more books on the topic followed and they also caught my interest, but I wasn't willing to give up grains and dairy at that time.  My wife and I had tried many different ways of eating, which included vegetarian, vegan, raw foods, and allergen free.  Even though these are touted as healthy diets, I never truly felt healthy.
    During the time we followed the vegetarian, vegan and raw food diets, I was sick quite often.  I had people tell me that I was just going through the cleansing process caused by the poor nutrition intake from my past which included a lot of processed foods.  If these diets were so healthy then why was I getting sick so much?  I just didn't buy the cleansing theory and decided to add animal protein back into my diet.  I immediately noticed a difference in the form of increased energy and better immunity.
   Things became a little more complicated when my daughter was born because she suffered from several food allergies which included wheat, dairy and soy.  We switched to an allergen free diet and had to make sure everything we ate was gluten, soy, and dairy free.  A lot of the gluten free products are highly processed and loaded with lot's of unhealthy ingredients.  Around this time, two more paleo diet books came out, the Paleo Solution by Robb Wolf and Everday Paleo by Sarah Fragoso.  Due to my daughters allergies and our interest in this way of eating, we finally decided to make the switch.
    Our meals are centered around animal protein, vegetables, and healthy fats.  We also eat a modest amount of fruits and nuts.  I have dairy from time to time, but a true Paleo diet doesn't include it.  It's interesting, because two other books I have read this year, Wheat Belly and Why We Get Fat, also point people in the direction of a Paleo type diet.  I have been happy with the results so far!  My energy has been more solid and my immune system has been stronger.  I recently had blood work done which I was able to compare to a blood test that I had done just before I started eating Paleo.  I thought it would be interesting to share the results. My cholesterol has increased from 112 to 158, still in a healthy range but the good part is that my HDL rose 15 points.  HDL cholesterol is considered "good" cholesterol and they appear to act as scrubbers in our arteries and veins, bringing fats back to the liver for processing.  My HDL cholesterol has been low for most of my life and I could never get it to increase much even though I was always very active.  This was a breakthrough to get a jump in my HDL.   Some may look at that rise in overall cholesterol as a bad thing, but 112 was at the very bottom of the normal range and some research appears to say that while it's not healthy to be too high, it's also bad to be too low.  My triglycerides and LDL cholesterol have both risen slightly but they are well within healthy ranges.  Besides the improvement in my HDL number, I have felt significant improvement in my digestion which has been a problem in recent years.  I have gained about 10 pounds in weight without any significant increase in body fat.  I must admit though, some of the increase in muscle mass can be attributed to a decrease in my running mileage and an increase in strength training.  I plan on getting my blood work checked in a few months to see where the numbers are going.  My wife has yet to have blood work done to see where she is at and it will be interesting to find out.  For now, I am liking the results of this eating experiment and I am going to continue with this lifestyle.

  We have almost reached the New Year and with it's arrival brings the addition of new training options that I will be offering.  Please refer to my previous blog post for the price list.  I wanted to describe the different levels of service so you can find the right option.  I must once again mention that these options will not be available at the Ashland YMCA. 

  All new clients will be required to fill out a health history form and sign a personal training agreement.  The other requirement will be a fitness and movement assessment, which allows me to understand what fitness level you are currently at, and also if you have any muscle imbalances, flexibility restrictions, compensation patterns, or injuries.  This is important information for me to know when it comes to designing your workout.  It allows me to know what level of intensity will be right for you, and what specific exercises will be most beneficial or should be avoided.  I think the biggest problems with workout programs that don't have any elements of personalization is that they don't take into account what exercises should be avoided.  If someone has shoulder impingement problems and the workout has them performing a military press, you can't just scale back the sets and expect it to work for them.  The exercise should not be done in the first place.

  Premium training sessions are one hour in length and they allow me to cover every aspect of a well rounded training session.  They typically include a dynamic warm-up, power/agility exercises, functional strength training, core exercises, metabolic training, and flexibility/mobility drills. The way we delegate time for each mode of training depends on your goals and what is revealed in the fitness assessment. 

  Basic training sessions are 40 minutes long and cover the same aspects as a premium training session, but there must be more urgency in the pace of the session.  Also, certain areas of training will either be shortened or not show up in every workout.  It's even more important in the basic session to identify the critical areas of fitness you need to work on the most.

  Economy training sessions are 20 minutes in length and will provide you with a great workout, but will have very limited personalization.  These sessions will be centered around the concept of metabolic training, a combination of both endurance and strength training.  I will have a particular workout in mind for the day and it will be adjusted accordingly for you depending on the fitness assessment results.  You will be responsible for your own warm-ups and cool-downs.  It has been proven in numerous studies that a short and intense workout can provide significant fitness gains and improvement of health.

    Drop-in training sessions will vary in length and only be available at the spur of the moment.  When I have open time for training or receive a last minute cancellation, I will occasionally communicate what type of session is available to you through my e-mail list, Twitter account, and Facebook page.  These sessions will be deeply discounted and sometimes even free.  The first person to respond that they are interested in the session, will get it. You must have a current health history form, signed personal training agreement, and fitness assessment on file to be eligible for these sessions.  You may want to get cleared for training just so you have an opportunity to take advantage of these sessions from time to time.

   If you are looking to improve your performance for a specific sport, I would recommend the premium or basic options.  If you are seeking fitness gains and better health while on a tight budget or you like workouts that are quick and to the point, then economy training may be the best choice for you. Ultimately, I want to make it possible for everyone to afford training and I hope these new options will help people enjoy the benefits of a well designed training program.

• 1 Hour Fitness and Movement Assessment (Required for New Clients)  $15
• New Client Training Package (4 Premium Training Sessions)  $100

Premium (1 Hour)

• 5 session training package  $250 ($50 per session)
• 10 session training package $400 ($40 per session-$100 savings)
• 20 session training package  $600 ($30 per session-$400 savings)

 Basic (40 Minutes)

• 5 session training package  $160 ($32 per session)
• 10 session training package  $260 ($26 per session-$60 savings)
• 20 session training package  $400 ($20 per session-$240 savings)

Economy (20 Minutes)

• 5 session training package  $80 ($16 per session)
• 10 session training package  $130 ($13 per session-$30 savings)
• 20 session training package  $200 ($10 per session-$120 savings)

Welcome to the Rogue Valley Fitness Training!

My name is Michael Sotos and I am the owner/head personal strength coach.
I have worked as a strength coach for the past 7 years and I  hold several fitness certifications.

* Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association.
* Certified Personal Trainer through the American Council of Exercise.
* Level 1 Track & Field Coach through USA Track & Field
* Level 1 Sports Performance Coach through USA Weightlifting
* I also hold a degree in Business Administration from the University of Oregon.
* I have coached youth basketball, baseball and track.

I currently train clients at these locations:

* Ashland Family YMCA
* Ashland Anytime Fitness
* Hidden Springs Wellness Center.
* Southern Oregon University : Strength Coach for the SOU volleyball team and have worked with the women’s softball and soccer team.

I am a certified strength coach and personal trainer who believes everyone is born an athlete and should train like one. I use fitness testing and the Functional Movement Screen to identify what fitness level you are currently at, and if you have any muscle imbalances and flexibility restrictions that need to be addressed.  I use this information to help design a functional strength training program that is unique to you and will help you reach your individual goals.  My programs include dynamic warm-ups, power training, functional strength, balance, agility, core, flexibility, mobility, and corrective exercise.  I offer several different training options and packages.  I also offer endurance coaching for cyclists, runners and triathletes. For more information and to schedule a training session, call me at 541-301-4124 or e-mail me at msotos@roguevalleyfit.com.   You can also join my Facebook page for updates and fitness information. Thanks for stopping by!

 I recently had a chance to chat with ultrarunner Shahid Ali. Shahid is a former Ashland Grizzly football player and training client of mine who is now a steadily improving ultrarunner. He has raced as long as 100K (62 miles) and plans on finishing his first 100 miler this September at Pine to Palm 100 directed by Hal Koerner from Rogue Valley Runners. His strong faith is a centerpiece in his life and at this current time, the holy month of Ramadan has just come to an end. He fasted from sunrise to sunset which included refraining from food and water, and he still trained and raced.  His running totals during Ramadan totaled 258 miles and 50,130ft elevation gain.  Not bad for not taking in any food or water!

Shahid Ali:  I was a defensive/offensive tackle for the Ashland Grizzly Football team.  Unfortunately, I injured my back and was unable to play for my senior season but I was still part of the team.

Shahid Ali:  After High school, I ended up moving to Los Angeles where I lived and worked for a few years.  I had joined 24 hour fitness but I only worked out sporadically.  I wasn't consistent and I just couldn't stick with it.  I was busy with work and I ate out a lot.  You mix those things together and it's easy to get overweight.
Shahid Ali:  After I moved back to Ashland, I got a job working for the school district.  I ran into my old High School defensive coach and he joked about needing one of me on his line.  It wasn't said directly, but I knew what he meant, I was fat.  It was the winter of 2007 and after that comment, I decided my new year's resolution was to get back into shape and workout.
Shahid Ali:  I switched to eating more meals in a day.  I went from a more classic 3 meal a day schedule to 6 meals.  I watched my calorie intake and brought healthy food with me to work so I wouldn't have any excuses for eating bad.  I also increased my intake of water.
Shahid Ali:  I thought you were a little bit crazy and by the looks we got, so did some of the people in the gym.  I figured you knew what you were doing and it seemed to be working.

Shahid Ali:  My boss was going to run the 6 mile 4th of July run here in Ashland and I called you to see what you thought about me running it.  You gave me the green light and I made it my goal to try and beat my boss.  In that same year, I went on to do the Mt. Ashland Hillclimb and the Lithia Loop Trail Marathon.
Shahid Ali:  I would have to say that I got a lot of motivation from attending the group runs at Rogue Valley Runners on Wednesdays.  I had a chance to run with Hal Koerner, Erik Skaggs, Jenn Shelton and Ian Torrence to name a few.  They are all very talented ultra runners and their love for running ultras rubbed off on me.  In 2009, I ran my first ultra marathon, the Siskiyou Outback 50K.  It was really hard for me and I definitely bonked but I knew you would run the last mile with me and that kept me moving.  I was so happy when I saw you because I knew I had only one mile left.  I finished and the rest is history, I was hooked!

Shahid Ali:  I have had a much more consistent year as far as mileage and I know that's why I have been improving a lot.  I was averaging 50 to 60 mile weeks.  One of my main goals was to try and stay as injury free as possible this year.  During the holy month of Ramadan, my weekly mileage actually increased.  I ran White River 50 miler and had one day to recover before I would start fasting.  In the week after White River, I tried to get up and running quickly to see if I could get my legs back.  I ran the Mt. Ashland Hill climb one week after White River and still PR'd by 7 minutes.  The next week I ran 65 miles, followed by 71 and then 77.  I gained 15,000 ft in the 77 mile week and it was my highest mileage week ever, that did not include an ultra race. 
Shahid Ali:  I flucuate a lot during that time so I was anywhere from 162 to 147 lbs.  It really depended on how hydrated I was.
Shahid Ali:  Ramadan is a blessed month for Muslim people.  We believe we are spiritually closer to God during that time.  My faith was strong during my training and racing and I knew God would help me through.  As far as my routine went during Ramadan, I ran all my miles in the day time when I was fasting.  I ran 258 miles in 26 days.  Weekdays I would run double digits with a minimum of 10 miles.  I would get to bed around 12:30 to 1am and then rise at 4am to eat and drink fluids.  I would go back to sleep until 5 am and then go to work from 7:30am to 5:30pm.  After work I would run about 2 hours and then it was time to break fast and say our nightly prayers.  On the weekend, I would run longer, 15 to 17 miles.  I usually would run in the morning so I would have more energy and it would be cooler. 

Shahid Ali:  There isn't really just one race that stands out for me.  I felt like it was the combination of White River and the Mt. Ashland Hill climb.  I was able to come back from a 50 mile PR and PR on the hill climb.  My favorite races are the local ones.  Especially Lithia Loop and Siskiyou Outback. 

RVFT: Is there any races that you really want to do in the future?
Shahid Ali:  I would really like to run the Western States 100 but I need to get my first 100 miler under my belt before I can ever truly think about that.  I plan on finishing my first 100 this month at the Pine to Palm.  It's another local race and Hal Koerner at Rogue Valley Runners always puts on a great race. 


Shahid Ali:  No!  I hated running and I used to always dread doing the 1 mile fitness test at Middle School.  I guess you could say that things have changed a lot since then. 

RVFT: Thanks for taking the time to speak with me!

Your Friendly Volunteers!

 

GO!

 This past Saturday at the Ashland Dog park was the 2nd annual Anytime Fitness 5K. I wasn't sure if this event would happen this year because I had been suffering all spring with health problems related to a road bike crash. Would I feel well enough the handle the responsibilities of directing a race?   I began to feel better and grow stronger as we entered the summer and I decided I was up for the task. Even though there wasn't much time for us to promote the race due to some snags in the approval process, we ended up having 8 more participants then the year before. I was very happy with the turnout under those circumstances. It was another beautiful day like the year before, but the morning was much warmer and I knew it would heat up fast. Next year, I will plan on having it a half hour earlier when the air is still cool.

The battle is on between Jon Theiring and Tyrone Raber!

Suzanne Ray finishes strong!

The defending male and female champions were unable to make it and I was excited to see who would emerge as our new champions. It was also fun to see some new faces who were ready to start the day off with some good exercise. I tried to encourage athletes of all levels to come out which evolved into a nice mix of runners and walkers. As 8:30am approached, I knew that I would need to get the race going before things got too hot. Luckily, there were no clock issues this year and after some quick instructions, the racers were on their way. After 19 minutes of anticipation, the first runners appeared and it was a battle between Jon Theiring and Tyrone Raber. Side by side they climbed up the small hill back to the Dog park and I nervously waited for one of them to take control of the race, knowing that I couldn't split the trophy in half. In the final straight away to the the finish line, Tyrone pulled ahead and took the win. I was impressed with both Men's efforts. A little over a minute later, the Women's champion appeared, it was Suzanne Ray. She was 3rd overall with a very strong run and that's always what I expect from Suzanne after seeing her race many times. The rest of the field began to steadily finish which was a good thing as the temperature continued to rise. 

The nice thing about a small race like this, is that we send everyone home with some kind of award or prize. This year, the raffle was even bigger then the year before and many great prizes were handed out. There are so many people to thank for making this event possible, if you want to know more, you can read my last post here. It was definitely a fun day and I hope we can do it again next year. You can find the results here and  race pics can be found here and here!

Overall Male Champion 2011, Tyrone Raber

Overall Female Champion 2011, Suzanne Ray