The Challenged Athletes Foundation (CAF) a non-profit organization, is a world leader in helping people with physical challenges get involved, and stay involved, in sports. Headquartered in San Diego with regional chapters, CAF provides unparalleled sports opportunities, hope, education and inspiration enabling physically challenged individuals to live active lifestyles.

CAF recognizes the athletic greatness inherent in all people with physical challenges and supports their athletic endeavors by providing unparalleled sports opportunities that lead to success in sports — and in life.”

HOW DOES CAF HELP?

More than eighty cents of every dollar raised provides funding for adaptive sports equipment, training and competition expenses, programs and events that help challenged athletes get off the sidelines and into the game.

WHY DO CHALLENGED ATHLETES NEED FUNDING?

There are 21 million individuals living with a disability in the United States today. Only one in 10 takes part in fitness activities on a daily basis. A major impediment is cost. Equipment and specialized training that allows these individuals to engage in active lifestyles is very expensive – in fact, for many, it’s cost-prohibitive and is not covered by insurance.

Join us for the “Best Day in Triathlon” in San Diego, October 19th for an amazing day and experience you will never forget!

Interested in learning more? Get involved here.

 

There are many ways to do something, but often time there is a better or best way. Just because you can do something a certain way, doesn’t mean you should. Example: You can drive a car at 5000 RPM at all times. The car is fully capable of this and will withstand it…for a while. Your running gait is similar. You can get away with poor mechanics and gait for a while, but in the end it will catch up with you. It will present itself in the form of having to cease running, injuries, or being forced to slow down. None of these are desirable outcomes. The investment of a running gait analysis can really help to identify the key form flaws that will lead to major issues.

Did you know the Performance Lab offers such service? We call it “Run Right.” Get your running mechanics analyzed just in time for the off season of racing. Allow yourself the leisure of pressure free training while you strengthen and correct your run form.

Read more about Gait Analysis.

Questions? email jack@rauschpt.net Jack McPheron, Performance Lab Director

 

 

“Success is the sum of small efforts repeated day in and day out” – Robert Collier.

I couldn’t agree more with Mr. Collier, but what do those small efforts look like on an everyday level? What are the little things that your body needs to stay healthy as you endure a grueling season of ___________ (it all counts).

This list is meant to be encouraging. So don’t go getting all – “I don’t have time for that”, “I’m too busy to take care of myself, I have too much training/practice to do”. The key to this opportunity is SMALL. Remember, its all the little things that you do that keep you healthy and in the game.

 

1. Have a great OFF SEASON! – this is your chance to let your body heal up. Get rested and get ready for the next opportunity to succeed. So if you skip this, you are missing out. Give your self 2-4 weeks of fun, play, recovery, something different. When making your training program, start with a defined off-season. Whether your 11 or 59 playing baseball or running a marathon, your body is not meant to do the same thing all year round.
2. Get STRONGER – that’s right people strong and stable muscles get hurt less, they protect joints, they hit the ball further and they protect you. So get stronger. The pre-season time is best time to make this happen. 3-5 strength workouts per week: weights, crossfit, boot camp, ABC Pilates, Run Fusion, etc. You can strength training (and you should) during season too, but knock it down to 1-2 strength workouts per week.
3. Build your CORE – your core is where its at. Its the center of you, its the first thing that contracts when you throw a baseball and it should be engaged during your entire marathon. It can be trained daily and core work should be challenging but fun. No I am not talking about sit ups here, they work your abs and make you look good on the beach; but they don’t do much for your core. I’m talking about Planks, Overhead Squats, Spiderman’s, Pilates, Inch-worms, etc… These strengthen and stabilize the center of you so that your arms and legs can be awesome.
4. RECOVER every day – if you want to feel great for tomorrow’s workout. Your time spent recovering each day is dependant on how long and how hard your days workout was. It can be as easy as icing your throwing elbow, to as long as wearing compression pants for 6 hours after your workout. Remember, how you recover today will determine how well you start practice tomorrow.

Check out these RECOVERY opportunities:

• Cool Down for 10 minutes after your workout (stretch, drills, technique work)
• Ice if it hurts or is sore for 10 minutes. Or if you really want to treat yourself, jump in an ice bath for 8 minutes.
• Compression Pants – these work great to reduce lactic acid build up, flush your legs, and are research proven to make you run/ride faster tomorrow. 3-6 hours of wear after your workout is best.
• Stretch – spend 2 minutes stretching every muscle you used in todays practice. Slow and easy. And if your coach tells you not to stretch because it will make you slower, find a new coach (yes, I’ve heard this before:)
• Tissue work – foam roll, massage stick, massage, ART, etc. All of it works as long as you do it! This is the most important step to recovery. Spend time rewarding your tissues for the hard work they put in today. In fact, if you are going to pick one thing to do out of this whole post, PICK THIS ONE!

1. Technique – spend time honing in your technique. Work on your mechanics, do focused drills in your warm up and cool down during every workout. This is a great way to prevent injury, because the vast majority of overuse injuries come from flawed techniques. Did you know that during a 3 hour bike ride your knees bend and straighten over 16,200 times! If you do it wrong 16,000 times every workout, you’re going to get hurt! Same goes for baseball. If you throw the ball 100 times per game with bad mechanics your elbow and your shoulder will get injured. So do it RIGHT. #RunRIGHT, #BikeRIGHT, #ThrowRIGHT – biomechanical analysis and movement correction to help you get it RIGHT.
2. Get Treated – often. Your body goes through a lot every practice. Not all of it ends up in an injury, if taken care of. But it will end up in the dreaded time off, season ending, ordeal if you don’t listen to your body and get it worked on. Who works on you is up to you, PT’s, Chiro’s, ART’ers, Massage Therapists, etc are all great at keeping your tissues healthy. So find someone in your area, that helps make a difference. Of course Rausch PT has 7 PT’s, 4 massage therapists, an ART guy, and a whole rad team to keep you in the game. I know not everyone reading this lives in the OC. So go find someone that know’s how to work with athletes and can keep your tissues healthy. The more often you get treated the better you’ll feel, practice, respond, and succeed.

Bottom line, take care of your body this season and it will take care of you.

“Listen to your body when it whispers to you, because when it screams at you its too late” – Amber Neben, World Champion Cyclist.

I love this line from Amber, she’s right on. Do the little things that add up to a successful season of whatever you play. Parents, you’ll have to chat with and keep up with your kids as they work hard on their teams. Pain is never normal in any sport for any reason. Utilize the #fastpassPT option at Rausch PT to get in right away. No prescription needed to get examined and fixed by the best PT’s.

One last point – as the end of the year is coming soon. You have the opportunity to use Flexible Spending and Health Savings Accounts – you can use these towards our Performance Lab services. Right Right. Bike Right. Throw Right. VO2 Max. AlterG. ABC Pilates. Custom Orthotics and Hypoxico.

Our newest addition to Rausch Physical Therapy and Sports Performance, Jack McPheron, Director of the Performance Lab located inside our office. He studied Mechanical Engineering at Penn State, his brain is hardwired to understand how things work, including the human body.

We first met Jack when he was a rep for Newton Running Shoes, a brand we love. As we grew and he grew, so did our professional relationship and the need for a Human performance extraordinaire. Naturally, we wanted him. To validate he’s worth having, Jack threw together a few words of his own.

(In the words of Jack)

Q. How did you get into endurance sports/distance running? (Ultra’s, Ironman)

1. I first entered endurance sport world after being cut from baseball team in 7th grade and mom suggested going out for the XC team. Did it first as a social activity, but it has since progressed into pushing personal limits and seeing how far I can go.

Q. Favorite training tricks/ fuel/ trail – what do you love about running & endurance sports?

1. Training Tricks – Training at the correct intensities and engaging the mind into pushing harder.

Fuel – Boiled potatoes in coarse salt, ProBar, Nuun, BoBo’s Oat Bars.

Trail – Forest Park in Portland, OR

Q. What credentials/ trainings/podiums/placings do you have?

1. I got my Bachelor’s in Mechanical Engineer and have studied Biomechanics of Running for 6 years. Needless to say, I love understanding how items/humans work. I am also a certified Level 3 Natural Run Coach. As for my athletic abilities, it began at a young age and has since evolved from baseball to endurance sports. I hold these placings – 2nd in age at Steamtown, 19th overall. Top 3% or better in all marathons raced. 4 Ironman finishes.

Accolades:

• 2nd in Age Group, 21st Overall – Steamtown Marathon 2010
• 3rd Overall – Palos Verdes Half Marathon 2010
• Top 2% – Boston Marathon 2011
• Top 3% – NYC Marathon 2011
• 19th Overall – Missoula Half Marathon 2012
• 23rd Overall – Missoula Half Marathon 2011
• Ironman St. George 2012, Coeur d’Alene 2013, Tahoe 2013, Canada 2014

Q. When not training… what do you do?( Besides plan your next run, ha ha)

A. Anything that is an adrenaline rush or new adventure. Paddle boarding, surfing, climbing, hiking, camping, traveling, visiting family, writing.

I am seeking to share my passion with athletes around the world and help others achieve their goals and dreams. By doing so, I am rewarded with the pure joy I hope to have each and every day of my life.

If you have questions about our Performance Lab services, shoot Jack an email jack@rauschpt.net.

We are still enjoying the last few weeks of summer and the Huffington Post has already forecasted the fitness trends for 2015. Many of you have the latest and greatest gadgets, tech toys and wearable devices the sync up with apps to track your runs, rides, steps and sleep patterns.

What are we stoked about? Many of the fitness trends that we as a leading PT clinic and self-care experts (Dynamic Massage & ABC Pilates) have been saying for years is considered the top fitness trends for 2015:

• Restorative Care

• Recovery

• Foam Roller

The new slogan to consider, Train Hard, Recover Harder! It used to be “No Pain, No Gain! Times have changed. Thankfully.

What’s really exciting? We are ahead of the curve!

Read the article in The Huffington Post and see if you are a fitness trendsetter:

2015 Forecasted Fitness Trends

View the NEW Restorative classes offered at ABC Pilates

View the Recovery massages offered at Dynamic Touch

#rauschpt #trendsetters #abcpilates #dynamictouch

This summer we were everywhere. Tuesday and Thursday nights from May to August were filled with bikes, running shoes, swim caps and goggles. And through it all, we had the opportunity to make connections with incredible athletes and ambassadors of living an active and healthy lifestyle.

On Tuesdays, we were readily found at the Over The Hump Mountain Bike series. A great group of people from all ages and all levels gathered together at Irvine Lake and do what mountain bikers do best, got dirty.

One particular evening at OTH as we set up our showcase, we were placed right next to a tent that had “Wheels 4 Life” plastered all over it. Then came their goods, baked goods, liquid goods, and hand made good. It was a one stand bizarre filled with smiles, tantalizing smells and accents from around the world.

Being the curious person that I am, I wandered over to have a gander. Unbeknownst to myself, Wheels 4 Life, is a non-profit that provides bikes for people in developing countries in order to help them get to and from work and or school. That was enough for my to give them my support and buy a cupcake… it was for a good cause.

Wheels 4 Life was founded by Hans Rey. If you are like me, the next question you are asking is “ Who is Hans Rey?” Allow me to enlighten you.

Hans Rey is a multi-world champion mountain biker. He started his career riding in the 70’s and has pioneered the way extreme mountain biking is viewed in modern day. His travels took him around the world and opened his eyes to how a simple bike could hugely impact and improve the lives of others. And so was the beginning of Wheels 4 Life.

Learn how you can do more here.

http://www.wheels4life.org

 

VO2 Testing

With the introduction of the internet not all that long ago, we have all quickly realized now more than ever that knowledge is power. We can see this in everyday life and it is important to know that knowledge is extremely powerful when it comes to our athletic training as well. How much knowledge do you have when it comes to your training? Are you aware of your anaerobic threshold, your aerobic threshold, your heart rate training zones, or your resting metabolic rate? If not, you should be!

Many people train at a medium-hard intensity for every workout and wonder why they aren’t seeing the benefits? Training nonspecifically without a plan can lead to plateaus, injuries, and a lack in performance. VO2 testing can help you to determine your training zones as well as your anaerobic and aerobic threshold. All of this information is very important in order to cater your daily workouts to your specific training and racing goals.

A VO2 Test is a graded exercise test on a treadmill or bike with a mask over your face that measures the volume of your expired air as well as the percent of oxygen and carbon dioxide in each expired breath. By gathering this data, one can learn their aerobic and anaerobic threshold, and potentially your VO2 Max. This information will help you to understand your heart rate zones and training intensities for effective training. Heart rate zones are unique to each person’s physiology and should be known when training for any endurance event. Training too hard or too easy can lead to long term damage and falling short of goals.

A VO2 Test is the perfect way for you to gain an edge over your competition and to understand how to train smarter, not harder. VO2 testing isn’t just for the elites anymore as it makes training more enjoyable and safer for athletes of all abilities.

Schedule your test today and get on the road to better performances and less fatigue!

Cost:$150

Schedule Here

Questions? email jack@rauschpt.net Jack McPheron, Performance Lab Director

Welcome back Fall! Ok – its Africa hot outside and we’re not even close to boot and sweater weather, but all the other aspects of Fall are here. Football’s on, school’s back, IM Kona is coming, and the fishing is as good as its ever been.

One aspect of Fall that sometimes gets overlooked is selecting your Health Insurance Plan. This usually happens in October and YOU have a choice this year. Many of us were surprised, shocked, and overwhelmed by the “un-Covered California” debacle this past year. This month is your chance to truly inspect your Health Insurance coverages and limitations. Don’t take anything for granted, look, ask, and make sure you know what you are buying.

This year our front desk and billing teams did an outstanding job of figuring out the sneaky insurance tactics that so many insurance groups used. They are Pro’s at it and I am thankful for their diligence and commitment to YOU. In fact, they were the first to un-cover the “covered California” narrow network produced by Blue Cross and Blue Shield. Some of you may be acutely aware of the “narrow network” by the two Blue’s, as you watched your favorite providers be left off the narrow list this year. For those affected by the Blue Cross or Blue Shield narrow network issues, there are many class action lawsuits going against these insurances. Please check into them.

Top 5 Things to Watch for This Year:

• Visit limits (24 PT visits per calendar year is a good average)
• Insurance reviews and restrictions to care (United HC and Cigna are actively restricting the number of visits and care that you get)
• Narrow networks (Blue Cross & Shield)
• High dollar co-pay’s per visit (United HC)
• Prescription Requirements (Californian’s have a #FastPass access to Physical Therapy care whenever they want it (according to CA law), however, some insurance companies are still un-lawfully requiring prescriptions for PT care.

The days of $5 copays are long gone, and insurance companies are cleverly finding ways to limit care to their constituents on a daily basis. However, our job @Rausch PT is to take care of YOU. Get YOU to the place you want to go. Keep YOU healthy. And improve YOUR performance.

We have a myriad of options available for you:

#PT, #ART, #PERFORMANCELAB #VO2MAX, #MASSAGE, #ALTERG, #PILATES, #NATURALRUNNING, #RUNRIGHT, #THROWRIGHT, #BIKERIGHT, #ORTHOTICS, and more! YOU are what’s important. YOUR success is our priority, and we are committed to GETTING YOU THERE.

For more help in choosing your health insurance, please email your questions to insurancehelp@rauschpt.net or just stop by the office (PS – we like donuts:)

Cheers to YOUR health,

<h2><img class=”alignright wp-image-1454 size-full” src=”http://www.blograuschpt.net/wp-content/uploads/2014/09/Performance-Lab-blog.jpg” alt=”Rausch Physical Therapy and Sports Performance” width=”295″ height=”200″ />VO2 Testing</h2>
<p>With the introduction of the internet not all that long ago, we have all quickly realized now more than ever that knowledge is power. We can see this in everyday life and it is important to know that knowledge is extremely powerful when it comes to our athletic training as well. How much knowledge do you have when it comes to your training? Are you aware of your anaerobic threshold, your aerobic threshold, your heart rate training zones, or your resting metabolic rate? If not, you should be!</p>
<p>Many people train at a medium-hard intensity for every workout and wonder why they aren’t seeing the benefits? Training nonspecifically without a plan can lead to plateaus, injuries, and a lack in performance. <b>VO2 testing </b>can help you to determine your training zones as well as your anaerobic and aerobic threshold. All of this information is very important in order to cater your daily workouts to your specific training and racing goals.</p>
<p>A <strong>VO2 Test</strong> is a graded exercise test on a treadmill or bike with a mask over your face that measures the volume of your expired air as well as the percent of oxygen and carbon dioxide in each expired breath. By gathering this data, one can learn their aerobic and anaerobic threshold, and potentially your VO2 Max. This information will help you to understand your heart rate zones and training intensities for effective training. Heart rate zones are unique to each person’s physiology and should be known when training for any endurance event. Training too hard or too easy can lead to long term damage and falling short of goals.</p>
<p><b>A VO2 Test </b>is the perfect way for you to gain an edge over your competition and to understand how to train smarter, not harder. VO2 testing isn’t just for the elites anymore as it makes training more enjoyable and safer for athletes of all abilities.</p>
<p>Schedule your test today and get on the road to better performances and less fatigue!</p>
<p>Cost:$150</p>
<p><a href=”https://clients.mindbodyonline.com/classic/home?studioid=18756″ target=”_blank”>Schedule Here</a></p>
<p>Questions? email <a href=”mailto:jack@rauschpt.net”>jack@rauschpt.net</a> Jack McPheron, Performance Lab Director</p>

Lucky us! We had the chance to treat the real Caveman, Conrad Stoltz a true legend in the world of off-road Triathlon. He’s still leading the pack and racing Pro at 40! Conrad is an all-round nice guy who gave us a glimpse into his background, race highlights, memorable moments and much more…

Name:
Conrad Stoltz “Caveman”

Where you are from?
Stellenbosch South Africa

Years in Sport:
Started 1988 age 14. Turned Pro after High School

Why did you get into this sport?
Turns out it’s more fun and adventurous than running round and round a 400m track

Favorite things outside of sport
Going cool places with with Princes Hotstuff (aka my wife, Liezel) coffee & cake, adventure, eating, fly fishing, dirt bikes & outdoors

Major Accomplishments:

• 4x XTERRA World Champion
• 3x ITU Cross Tri World Champion
• 10x XTERRA USA Series Champion
• 2x Olympian
• 5x African triathlon Champion
• 5x South African triathlon Champion
• Winner Mrs Ts Chicago

The perfect ride and or race:
XTERRA Italy is pretty amazing: http://www.conradstoltz.com/index.php/caveman-wins-in-mountains-at-xterra-italy/

What you love about the sport:
XTERRA is a mix adrenaline with your lactic acid. To do well you need to be technically skilled, brave and robust- on top of being super fit and well trained. There’s tire and shoe choices to be made – according to the terrain. And its constantly changing according to the weather or the location:
You could be speeding through wooded single track with rocks, roots, mud- typically East Coast or Europe. Or you could be racing on a volcano in Hawaii, or running on a sandy beach in Brazil, riding the Flume trail overlooking Lake Tahoe, or bombing down crowd lined stairs and narrow alleys of a medieval Italian mountain village.
The destinations are phenomenal. Each with its own challenges and culture- this is what keeps it fresh and fun- and is the reason I’m still racing Pro at 40.

Race Aspirations or Inspiration:
I like the adventure, the adrenaline, the exotic locations, stunning natural beauty and of course the people are great- friendly and laid back. I also like going fast!

Favorite gear:
Hoka Mafate trail shoes. Specialized Sworks Stumpjumper trail bike. Oakley Radar XL. Clif Bar’s BuilderBar Cookies and Cream

Most memorable race moment:
Winning my 4th XTERRA Worlds title in 2010. I raced for my dad – who was fighting cancer. It was the 1st World title won on a 29er and I just had a perfect day: http://www.conradstoltz.com/index.php/xterra-world-champs-2010-race-report/

Blog: www.conradstoltz.com
Twitter: @ConradStoltz

They have some pretty dark secrets!

Most of us could guess the majority of the worst foods on the planet, but bet you don’t know why they’re so bad for us. Where do you think “movie theatre popcorn” ranks? How about farmed salmon or milk?

Find out what are the 15 Unhealthiest Foods on the Planet.

Once you get the low down on the real reasons they are a lousy choice for your health, you’ll think twice before reaching for that afternoon snack.

Read the article and let us know if you learned anything new: http://inspiyr.com/unhealthiest-foods/

 

We all have reasons why we don’t do this or we don’t do that. Then, we sit back in awe of those who do and wonder why we can’t be like them. Well, we can. Sometimes we just need to find the right inspiration and motivation to get moving. If there ever was a reason to do so, it would be the CAF.

Last year Rausch PT put a team together and hosted several fundraising events to support John Elliot and the Challenged Athletes Foundation. If you have ever spent time talking to John, I am sure that he has shared with you his passion for CAF.

Every year, CAF holds the San Diego Triathlon Challenge in La Jolla Cove. It is called “The Best Day in Triathlon” for good reason.

If you visit the Challenged Athletes Foundation (CAF) homepage, and search under “what we do”, you will find the following: “CAF recognizes the athletic greatness inherent in all people with physical challenges and supports their athletic endeavors by providing unparalleled sports opportunities that lead to success in sports — and in life.” The Challenged Athletes Foundation is an organization dedicated to providing unique opportunities (including wheelchairs, prosthetic limbs, and adaptive bikes) to athletes who would otherwise be unable to participate in the sport or activity that they love ( i.e. running, cycling, skateboarding, basketball etc.).

This year, the event is October 19th. Don’t miss out on this amazing event. Sign up and join Team Rausch PT as a relay swimmer, cyclist or runner.

Each person is responsible for the initial $100 entry fee and then an additional $400 for a total of $500. We will be planning fundraisers to help each of us meet this goal – so don’t worry!

If you are interested in joining our team, email Jill Blake at jill@rauschpt.net and she will get you started.