Fall 2010 / Winter 2011 Get Active! Magazine

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Get Active! is an exciting magazine written exclusively for the patrons of IHRSA member health clubs.

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Content


Run in
STYLE
A GUIDE TO THE
SEASON’S BEST
FOOTWEAR
Chris Evert:
Still Vibrant at 55
Exclusive Interview
LINDSEY
VONN
On Her Olympic
Highs and Lows
5
Ways to
ENERGIZE YOUR
WORKOUT
Get Smart
EXERCISES THAT INCREASE
BRAIN POWER
GA1010_Covers_NewGACover 9/8/10 10:43 AM Page CV1
Like a Disney Princess, you have that inner voice urging
you to chase after your dreams. So imagine a 13.1-mile run
through Walt Disney World
®
Theme Parks where you’re part
of the magic. Once upon a time? For you, it’s right now.
S&R-10-15959 © Disney
Disney’s Princess Half Marathon Weekend
2/25–2/27/11
Register at runDisney.com
presented by
GA0181.indd 9/3/10 3:06:43 PM PAGE 1 GA0181.indd 9/3/10 3:06:43 PM PAGE 1 GA0181.indd 9/3/10 3:06:43 PM PAGE 1 GA0181.indd 9/3/10 3:06:43 PM PAGE 1
GET ACTIVE! 1
::
Publisher’sWelcome
There are many, many crazy things*
That will keep me loving you
And with your permission
May I list a few…
The way you wear your hat …
A Journal of the American Medical
Association study of 18,766 people not
only revealed that exercise increases brain
power, it also reduces the risk of cognitive
decline by 20%.
The way you sip your tea …
A study published in the Journal of
Nutrition found that when exercisers
drank green tea after exercise, they had
significantly lower levels of blood markers
associated with accelerated aging and
chronic disease.
The memory of all that …
In one of many studies on the benefits of exercise for brain
health, people who in midlife exercised at least twice a week
had about a 60% lower risk of suffering from dementia than
more sedentary people. In addition, The Wall Street Journal has
reported that just 3 hours of exercise a week can bolster memory
and intellect.
No, they can't take that away fromme.
The way your smile just beams …
Happiness as a result of exercise is well-documented. For
instance, Indiana University researchers found that you can
enhance your emotional state with just 20 minutes of light to
moderate aerobic activity. Even better, they found that the good
vibrations from a workout can last from 2–4 hours.
The way you hold your knife …
A study in the International Journal of Sports Medicine revealed
that individuals who did strength training two times per week for
a little more than five months increased their power and climbing
speed while lowering resting blood pressure compared to subjects
who didn’t strength train. Even after they cut back, their gains
continued for another 10 weeks and were maintained for 10 more
weeks after that!
The way we danced till three …
A 14-year study revealed that those who
exercised regularly — five hours per week —
were 25% less likely to develop painful
joints and muscles than inactive people.
Further, a University of Ulster study shows
that even low levels of weekly exercise —
30 minutes of brisk walking three days per
week — have major health benefits, such
as increased stamina.
The way you changed my life …
The University of North Carolina found
that people who consistently engage in
high levels of exercise over the long haul
are the most successful at losing weight
and keeping it off. What’s more, a study
from the Archives of Internal Medicine
found those who engage in moderate
exercise extended their lives by 1.3–1.5
years, and those who exercise more vigorously extended their
lives by 3.5–3.7 years. Yes, exercise could help you live a longer
(not to mention happier and healthier) life.
No, they can't take that away fromme —or you, either!
Sing the Praises of Exercise
Get Active! and the hits just keep on coming.
Yours in health,
Jay Ablondi
Publisher
* “They Can’t Take That Away From Me”
Lyrics by George and Ira Gershwin
GA1010_1PubWel_7.qxp:GAxxFoodSmarts 9/8/10 2:20 PM Page 1
E
ven those of us who hit the gym on a regular basis — and who prefer taking a hike over
lying on the couch — have been known to spend some quality time on Facebook. During
your next stop there, visit Get Active! and “Like” us. You’ll earn a sneak peek at future
articles, and read bonus material that couldn’t fit in the magazine because we have too much
awesome info to fit into one issue. You can also interact with us via quick polls, and participate
in surveys and promotions that can have you winning some hot new products! Don’t worry, we
won’t bombard you with posts and updates — we know moderation is the key to a pleasant
social networking experience. To find us on Facebook, simply log on to healthclubs.com and
click on the “Get Active! Magazine” tab.
out of work? you’re in the right place
These days, lots of people are out of work (while others are picking up a second — or third —
job in order to make ends meet). Regardless of your status, if you want to earn a good income
in a positive, energetic and health-conscious environment, look no farther than your local health
club! You may be pleasantly surprised by the vast array of available positions, which accommo-
date various interests, talents and schedules.
Log on to healthclubs.com/jobs today to post your resume, search and apply for jobs, and for more
compensation data and other free job-seeker resources, including sample job descriptions. And what-
ever you do, don’t stop working out — the gym is a great place to
network for leads to career opportunities. Also, when you exercise
you feel better, look better and are more confident — and that
can only help in your job search!
FINALLY —
A POSITIVE
CAMPAIGN
Every year since 1980, U.S.
overweight and obesity rates
have been steadily increasing.
Unfortunately, there is no simple
solution to this deadly and costly
epidemic. It’s too easy to reach
for unhealthy fast food, and make
excuses for being sedentary. Any
effort to redesign America’s
health-care systemmust include
physical activity as a central com-
ponent. Regular physical activity
will lead to a healthier and more
productive America, while reign-
ing in skyrocketing costs.
In light of this, IHRSA, the
health-club industry’s trade
association, has created the
Campaign for a Healthier
America. The goal of this
national grassroots project is
to bring together individuals,
families, employers, the medical
community and government
to create a culture and environ-
ment of wellness. To learn
more and to get involved, visit
campaign4health.org.
We Like You —Want to “Like Us” Back?
Check us out on Facebook, where you can learn stuff, win stuff and
make new friends. BY KRISTEN WALSH
::
IHRSAWire
2 IHRSA | www. heal t hcl ubs. com
GA1010_4IHRSAWire_7.qxp:GATheActiveLife 9/7/10 1:53 PM Page 2
AUGIE & LYNNE NIETO
MDA’s ALS Division Co-Chairs
MDA’s Augie’s Quest Chief Inspirational Officers
I spent my whole life
helping people build muscles
and now I’m fighting my
own battle against muscle
disease. You can help me by
putting your muscle,
commitment and
strength behind MDA
and Augie’s Quest.
Be the next to flex
for the Quest.
Make a Muscle
Make a Difference
858.277.8206 www.augiesquest.org
GA0184.indd 9/8/10 11:36:13 AM PAGE 1 GA0184.indd 9/8/10 11:36:13 AM PAGE 1 GA0184.indd 9/8/10 11:36:13 AM PAGE 1 GA0184.indd 9/8/10 11:36:13 AM PAGE 1
Harvard Medical School presents…
ACTIVE DOCTORS, ACTIVE PATIENTS
The Science and Experience of Exercise
Featured Presentations Include:
· Lifestyle Medicine: Building Physical Activity · Exercise: Risks, Benents & Precautions
into Your Life and Practice · Motivating and Coaching Your Patients
· Nutrition for Exercise · Exercise and Play: Food for the Brain
· Prescribing Exercise · Mindfulness in Exercise
· Why Your Habits Matter to Your Patients · Promoting Health: A New Paradigm
Program Highlights:
· Highly interactive, exercise-centered course
· Sessions taught by nationally renowned Exercise Science, Nutrition, and Fitness and
Wellness experts
· Experience a wide range of ntness and wellness activities: Pilates, spinning,
resistance training, boxing, and cardio conditioning
· Breakout workshops on exercise injuries, exercise for older adults, and exercise
to nght obesity
· Acquire tools to assess and recommend changes in patients' physical activity levels
November 12–14, 2010
Hyatt Regency Boston and Te Sports Club/LA-Boston
Attendance Limited Program and Registration Information on Reverse Side
Visit www.activedoctors.org for details.
Course Director:
Edward M. Phillips, MD
Assistant Professor, Physical Medicine and Rehabilitation, Harvard Medical School;
Founder and Director, Institute of Lifestyle Medicine
HMS FACULTY: JONATHAN BEAN, MD, MS, MPH Assistant Professor, Physical Medicine and Rehabilitation · GEORGE BLACKBURN, MD, PHD
S. Daniel Abraham Associate Professor of Nutrition · JOANNE BORGɠSTEIN, MD Assistant Professor, Physical Medicine and Rehabilitation · ELIZABETH
PEGG FRATES, MD Clinical Instructor, Physical Medicine and Rehabilitation · ERNEST GERVINO, SCD Assistant Professor of Medicine · ANDREE LEɠ
ROY, MD Clinical Fellow, Physical Medicine and Rehabilitation · DARSHAN MEHTA, MD, MPH Instructor in Medicine · MARGARET MOORE, MBA
Co-Director, McLean Hospital/Harvard Medical School Institute of Coaching · EDWARD M. PHILLIPS, MD Assistant Professor, Physical Medicine and Rehabilita-
tion, Founder and Director, Institute of Lifestyle Medicine · JOHN J. RATEY, MD Associate Clinical Professor of Psychiatry
GUEST FACULTY: SHIKHA ANAND, MD Assistant Professor of Pediatrics, Boston University School of Medicine · WALTER BORTZ, MD Clinical Associate
Professor of Medicine, Stanford University School of Medicine · NANCY CLARK, MS, RD, CSSD Sports Nutritionist and Nutrition Author · ROGER FIELDING,
PHD Professor, Friedman School of Nutrition Science and Policy, Tufts University · DAVID L. KATZ, MD Associate Professor (adjunct), Public Health Practice,
Yale University School of Medicine · MIRIAM NELSON, PHD Associate Professor of Nutrition, Friedman School of Nutrition Science and Policy, Tufts University ·
PAMELA PEEKE, MD, MPH Assistant Professor of Medicine, University of Maryland

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[This course] made me feel more confident that I could and should discuss exercise and lifestyle issues
with all of my patients. It has helped me to make sure I fit adequate exercise into my life. It has given
me a different approach to getting people active even if starting at only a few minutes per day.
—2009 Attendee


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COVER STORY
18 Going Uphill Fast
Lindsey Vonn took the pressure of being America’s golden girl
and delivered. The best part? She’s just getting started.
By Chris Mann
TRAINING
26 2010 Fall Shoe Review
Be a step ahead of newtrends in footwear. By CreggWeinmann
NUTRITION/HEALTH
22 5 Rules of Exercise Nutrition
Followthemfor awesome results. By Jerome Holtzman
LIFESTYLE/COMMUNITY
32 Train Your Brain
The best exercises for your brain. By Daniel Amen, MD
DEPARTMENTS/COLUMNS
1 Welcome
7 The Active! Life
News and notes on all things fitness.
Compiled by the Editors
12 Food Smarts
Why you need to make fiber a priority. By AdamGonzalez
13 Hot Tips: Health
Quality sleep is critical for fitness success. By Stacy Anschultz
16 Hot Tips: Workout
Mix up your training with bands and balls.
36 In The Club
A visit wtih tennis legend Chris Evert on the eve of a new
documentary about her rivalry with Martina Navratilova.
By Chris Mann
40 Results
Inspiring tales of fitness success fromour readers.
GET ACTIVE! 5
32
Exercise
that makes
you smart
Contents
26
Happy feet help
keep you fit
Cover Photo: Sports Illustrated/
Getty Images
Run in
STYLE
AGUIDETOTHE
SEASON’SBEST
FOOTWEAR
Chris Evert:
Still Vibrant at 55
Exclusive Interview
LINDSEY
VONN
On Her Olympic
Highs and Lows
5
Ways to
ENERGIZEYOUR
WORKOUT
Get Smart
EXERCISES THAT INCREASE
BRAINPOWER
22
The perfect
workout fuel
GA1010_5TOC_7.qxp:05GA_TOC 9/8/10 3:01 PM Page 5
6 IHRSA | www. heal t hcl ubs. com
Volume 6 issue 2. Get Active! magazine (ISSN 1520-8397) is printed quarterly in the U.S.A. and is distributed through leading gyms and health club facili-
ties and paid mail subscriptions. ©2010 by IHRSA. Title is protected through a trademark registration in the U.S. Patent Office. Canada Post International
PublicationsMail (CanadianDistribution) SalesAgreement No. 1041622. PublishedbyIHRSA, 70FargoStreet, Boston, MA00221. All RightsReserved. Third
Class Postage paid at Pewaukee, Wis. POSTMASTER: Send address changes to: Get Active!, c/o IHRSA, 70 Fargo Street, Boston, MA 00221. Please enclose
mailing label or call (800) 228-4772. Reproduction in whole or in part without permission is prohibited. Canadian GST#893770475. Printed in the U.S.A.
Neither IHRSA nor Get Active! magazine is affiliated with any healthcare practitioner, health-food store or healthcare facility. Every effort has been made to
establish that the individuals and firms in Get Active! are reputable and will give reliable service. The appearance of these advertisements does not consti-
tute an endorsement by Get Active! or IHRSA. Get Active! does not endorse any formof medical treatment, nor does it encourage you to undertake any such
treatment on your own. We urge you to see your family physician before undertaking any kind of medical treatment. IHRSA accepts no responsibility or lia-
bility, either expressed or implied, for any products featured, advertised or demonstrated herein.
EDITORIAL
JimSchmaltz EDI TORI AL DI RECTOR
Jay Ablondi PUBLI SHER
Lynn Weatherspoon MANAGI NG EDI TOR
ART
Michelle Brown ART DI RECTOR
PRODUCTION
PamWells CONSULTI NG PRODUCTI ON DI RECTOR
CONTRIBUTORS
Daniel G. Amen, M.D.; Stacy Anschultz; AdamGonzalez; Jerome Holtzman; David Lacey;
Chris Mann; Kristen Walsh; Cregg Weinmann; Lori Yates
ADVERTISING SALES
ihrsa.org/cbi
Main Office Number
(800) 228-4772
(617) 951-0055
fax: (617) 951-0056
[email protected]
Michele Eynon VI CE-PRESI DENT OF ADVERTI SI NG
( 617) 316-6760
Jessica Gutstein SENI OR ACCOUNT EXECUTI VE
( 617) 316-6762
Donna Garrity ACCOUNT EXECUTI VE
(480) 575-1486
Mireille Rivara ACCOUNT EXECUTI VE
( 516) 442-2682
Will Finn ADVERTI SI NG BUSI NESS DEVELOPMENT
( 617) 316-6755
CIRCULATION AND SUBSCRIPTION
Kristen Walsh SENI OR EDI TOR
INTERNATIONAL HEALTH, RACQUET & SPORTSCLUB ASSOCIATION
Joe Moore PRESI DENT & CEO
Anita Lawlor CHI EF OPERATI NG OFFI CER
Helen Durkin EXECUTI VE VI CE PRESI DENT OF PUBLI C POLI CY
Jay Ablondi EXECUTIVE VICE PRESIDENT OF GLOBAL PRODUCTS
IHRSA
Seaport Center
70Fargo St., Boston, MA 02210
Ihrsa.org
HealthClubs.com
Copyright 2010IHRSA
ABOUT IHRSA
Founded in 1981, the International
Health, Racquet & Sportsclub
Association (IHRSA) is a nonprofit
association representing more than
9,800 health clubs worldwide.
IHRSA and its member clubs are
dedicated to making the world
healthier through regular exercise
and fitness promotion.
CEO & PRESIDENT
Joe Moore
BOARD OF DIRECTORS
Art Curtis
Chairperson
Millennium Partners Sports Club
Management
Susan Cooper
BodyBusiness Health Club & Spa
Sandy Hoeffer
Western Athletic Clubs
Mike Raymond
Curves International, Inc.
Chuck Runyon
Anytime Fitness, Inc.
David Hardy
Franvest Capital Partners
Fitness Industry Council of Canada
Kilian Fisher
ILAM – Ireland
Kay Yuspeh
Elite Fitness & Racquet Clubs
Bill McBride
Club One, Inc.
Richard Bilton
Companhia Athletica
Carol Nalevanko
DMB Sports Clubs
Brent Darden
TELOS Fitness Center
Scott Gillespie
Saco Sport & Fitness
David Patchell-Evans
Ex-officio
GoodLife Fitness Clubs
SPECIAL ADVISOR
EUROPE
Christian Pierar
De Fitness Organisatie
GA1010_5Masthead_7.qxp:GAFoodRules 9/7/10 1:55 PM Page 6
TheActive!Life
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E x e r c i s e
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F i t n e s s
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H e a l t h
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We l l n e s s
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F o o d
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N u t r i t i o n
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BY THE EDI TORS
EXERCISE & FITNESS
Get Up, Stay Up, Stay Alive
Spending a long time sitting around can be hazardous to your longevity, even if
you’re active sometimes. Here’s what you need to know.
T
he term “couch potato” is an amusing description of
those people who almost never abandon their wide-
screen TVs or computer monitors for anything other
than basic biological necessities. But even if you get to the
gym for an occasional workout doesn’t mean that you may
not be a bit of a spud yourself. And it’s no joke.
That’s according to researchers at the American Cancer
Society, who investigated the link between how much time
people spend sitting around and their overall mortality.
Looking over a 13-year history, the scientists found that the
more time you stay planted on your rear can reduce the
time you’re destined to live on the planet.
This was more true for women than men. Women who
reported more than six hours per day of sitting (outside of
work) were 37% more likely to die during the 13-year study
than those who sat fewer than three hours a day. Men who
sat more than six hours a day (also outside of work) were
18% more likely to die than those who sat fewer than three
hours per day. Interestingly, those who reported they were
physically active also had troubling mortality rates if they
were acting like human lounge chairs for six hours a day.
Let’s say you don’t exercise: Then you’re really cutting years
off your life. Women and men who sat more and were less
physically active were 94% and 48% more likely to die during
the 13-year study period, respectively.
The researchers believe that the long stretches of being
sedentary negatively affect the metabolic processes in your
body, endangering your cardiovascular system and cells.
These results also tell us an important, inescapable fact:
Fitness is a lifestyle, not an occasional fling.
GA1010_6_11ActiveLife_7.qxp:GATheActiveLife 9/7/10 1:49 PM Page 7
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EXERCISE & FITNESS
P
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(
2
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That’s the percentage of Americans who get no exercise at all. The same survey
that reported this stat also says that 68% of men and 53% of women are over-
weight in the U.S. (Source: Centers for Disease Control and Prevention) 40%
SURPRISE! Weight Training Improves Flexibility
New research found that resistance training was as good as stretching for improvement in flexibility. This goes against the myth that
larger muscles can make you stiff and less agile. According to study author James R. Whitehead, EdD, “Our results suggest that full-
range resistance training regimens can improve flexibility as well as, or perhaps better than, typical static stretching regimens.”
Resistance training has been repeatedly shown to greatly benefit both men and women at any age. It greatly improves bone
strength, which helps prevent osteoporosis, a major concern for women after menopause. Weight training has also been shown to
burn more calories faster than low-impact cardio, such as basic walking.
THE TAKEAWAY If you have time to do cardio, you have time to lift. Even if you are extremely time-constrained, you should aim for a
training split that incorporates as much resistance training as possible.
8 IHRSA | www. heal t hcl ubs. com
[ research shows ]
Exercise Makes
Kids Smarter
Students at Naperville High
School near Chicago doubled
their reading scores and
upped their math scores by
a factor of 20, simply by
exercising before they went
to class. Scientists theorize
that in addition to increasing
blood flow to the brain, physi-
cal activity stimulates the
release of neurotransmitters
that help enhance problem
solving. The specific type of
exercise may not matter
much, as positive effects
have been noted from walk-
ing, sitting on balance balls,
and performing a series of
multi-joint movements in
rapid succession.
While many bodybuilders swear by lifting the
heaviest weights they can safely handle, new
research indicates that going with lighter
weights may be just as effective for building
muscle. A study from McMaster University in
Hamilton, Ontario, analyzed biopsies of leg
muscles after training sessions of 30% of
maximum weight that the study subjects (men
in their 20s) could handle versus 90% of
their maximum lifts. Using cellular markers, the
scientists discovered that each type of lifting
was equally effective in growing muscle tissue.
THE TAKEAWAY The key in lifting lighter
weights is to lift until you reach exhaustion
just as you would with heavy weights. That
means more repetitions when using lighter
weights, but it’s a safer way to train and easier
on your joints.
You don’t have to lift like
Mr. Universe to achieve results.
Use Light Weights for Building Muscle
GA1010_6_11ActiveLife_7.qxp:GATheActiveLife 9/7/10 1:49 PM Page 8
GET ACTIVE! 9
Don’t Waste a Good Crunch
T
he most common exercise for abs is the crunch, or sit-ups as they’re commonly called. One
reason why exercise gurus don’t like the word“sit-ups” is because it implies a way of perform-
ing the exercise that isn’t effective. In fact, many people when doing crunches tend to lift their
torso off the ground too far. Raising your body up more than 45° switches the emphasis of the exer-
cise from your ab muscles to your lower back and hip
flexor muscles to pull yourself up. Also, a lot of people
peel their shoulders forward, which places unnecessary
strain on your upper back and neck.
THE TAKEAWAY Instead of rolling off the floor, you should
concentrate on folding your upper body forward, keeping
your shoulders and upper back straight — not rounded
and slouched — as you crunch. If you’re unsure, ask a
personal trainer at the club.
Incorrect
Correct
“Exercise, even a
single bout of it, can
have a robust pro-
phylactic effect”
against the buildup
of anger, says
Nathaniel Thom, a
stress physiologist
who recently led a
study on the effects
of exercise on anger.
“If you know that
you’re going to be
entering into a situa-
tion that is likely to
make you angry, go
for a run first.”
NewYork Times Magazine
WATCHYOUR
STEP —AND
YOUREGO
Last year, gymgoers suffered 575
treadmill injuries and 224 injuries
from free weights. Interestingly, 82%
of weightlifting injuries were suffered
by men — likely from lifting too heavy
in order to look more macho in the
club. Keep your weights steady and
your ego in check, guys.
MovingWords
Know your limits when using
any exercise equipment.
STRENUOUS
EXERCISE MAYSTOP
CELLULARDEATH
The body’s cells are pro-
grammed to kill themselves
(known as “apoptosis”), but
a study of marathon runners
found that the exercise kept
the body’s cells fromkilling
themselves as they’re
programmed to do, accord-
ing to a new study. The
researchers believe that
intense exercise modulates
expression of key proteins
that affect cell life.
ExerciseRx
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HEALTH & WELLNESS
10 IHRSA | www. heal t hcl ubs. com
I
n the blockbuster movie “Avatar,” you may remember that
the overgrown, blue Na’vi were physically synched to their
planet in powerful ways. While we don’t have long tendrils
that plug into tulip bulbs, we may actually be more connected
to Earth than we realize.
That’s the conclusion of the popular new book Earthing
(Basic Health Publications, 2010). Written by Clinton Ober,
Steven Sinatra, MD, and Martin Zucker, Earthing recounts Ober’s
discovery of the potent force of Earth’s electrical charges and
how our modern ways — with our shoes, floors, beds and
asphalt — prevent us from benefiting from this hidden power.
“We all live and function electrically on an electrical planet.
Each of us is a collection of dynamic electrical circuits,” writes
Zucker. “The fact is, all of your movements, behaviors and
actions are energized by electricity.”
We have lost this bioelectric connection, asserts the book,
because of modern conveniences. But our bodies still thrive
on Earth’s electrical currents. “The movement of nutrients and
water into cells is regulated by electric fields, and each type of
cell has a frequency range in which it operates,” according to
Zucker. “Your heart, brain, nervous system, muscles and
immune system are prime
examples of electrical sub -
systems operating within your
‘bioelectrical’ body.”
Earthing makes a convincing
case that our bodies evolved
with this vital electrical force
from our planet, and now we
lack that connection.
[ research shows ]
Have a Cold? Walk it Off!
Here’s what the authors rec-
ommend for those who want
to begin Earthing:
• Remove barriers. Walk, stand,
sit barefoot, conditions allowing,
for at least 30 minutes. Gauge
your physical sensations, espe-
cially if you have a painful
condition, at the beginning and
then at the end. Seek out grass,
dirt, concrete, sand or gravel.
These are conductive surfaces.
A basement with a concrete
floor will also work. Wood, vinyl
and asphalt surfaces are not
conductive. They won’t work for
this experiment.
• Get plugged in. A variety of
conductive personal Earthing
systems for use inside homes
and offices have been devel-
oped. Via a wire, they plug into
wall outlets and pick up only
the ground signal from the
Earth, not the AC voltage that
powers your appliances. They
are totally safe. Such devices
include sheets, and desk and
floor pads, that enable you to
sleep or work “connected” to
the Earth’s healing energy.
For information about these
products, go to earthing
institute.net.
To order the book Earthing,
call (800) 575-8890, or
visit BasicHealthPub.com.
Get Grounded
It may be
sunny now, but
you need to
keep moving,
even in winter.
Got the sniffles? That’s no excuse to miss
your workout. Experts from the American
College of Sports Medicine (ACSM) say
that a mild cold shouldn’t keep you from
exercising. On the contrary, if your cold
hasn’t reached your chest, a moderate
workout, such as a brisk walk, may help
you feel better. Of course, the best way to
avoid getting sick is to engage in regular
physical activity in the first place.
THE TAKEAWAY Studies show that people
who exercise at least 45 minutes four or
more days a week take 25% to 50%
fewer sick days off from work, according
to the ACSM.
Powered by Earth
BRUSH UP!
Research in the British
Journal of Medicine found
that brushing your teeth
helps stave off heart disease
(please, no jokes about
English dentistry). And floss-
ing wouldn’t hurt either, mate!
Quick Tip
GA1010_6_11ActiveLife_7.qxp:GATheActiveLife 9/7/10 1:50 PM Page 10
FOOD & NUTRI TI ON
GET ACTIVE! 11
[ research shows ]
Fish oil is linked to a reduced risk of depression (Journal of Clinical Depression), breast cancer (Cancer Epidemiology,
Biomarkers & Prevention), and colon cancer (American Journal of Epidemiology). Take 1–2 g with food two or three
times per day for a total of up to 6 g per day.
Quick Tip
The Top Five Fruits
Nutritionists always suggest we eat more fruits. Fair enough, but which ones are the most nutrient-dense? One expert, Iva
Young, author of the new book Healthy Mom, was willing to name names. Here are her top five fruits and the reasons why.
very mean greens
Those watchdogs over at Consumers
Union inform us that bagged salads are
often contaminated with disgusting
animal fecal bacteria. Investigators
analyzed 208 packaged greens and dis-
covered that 39% had odious bacterial
contamination at levels nutrition
experts consider unacceptable. Even
the “prewashed” or “triple-washed”
had evidence of bacteria, and those
containing spinach fared the worst.
The results were consistent among
larger and smaller brands, bagged and
clamshell. And being labeled organic
made no difference.
THE TAKEAWAY Bagged salads can be
convenient, but you must wash the
greens thoroughly before using.
Investigators found that those tested
six or more days before the “use-by
date” had lower levels of nasty bacteria.
DIETING?
WATCH YOUR
VITAMINS
No matter what type of weight-
loss plan you choose to cut
calories, you’ll make a big
mistake if you don’t take care
of your nutrient needs. A new
study conducted by researchers
at Stanford University found
that four popular weight-loss
plans didn’t take vitamin
demands into account, mean-
ing that people losing pounds
were also losing important
health benefits. The researchers
identified vitamins A, C, E
and K as the most depleted
in dieters.
THE TAKEAWAY Pay attention
to your vitamin needs if you
change your eating plan.
Consider a multivitamin when
cutting calories to keep your
immune system strong.
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Strawberries
An excellent source of
vitamin C, fiber,
flavonoids and
antioxidants; low in
calories.
Blackberries
High in fiber,
antioxidants, vitamin C,
vitamin K, folic acid,
manganese, and
omega-3 and omega-6
fatty acids.
Kiwi
High in potassium,
vitamin C, vitamin K,
and high levels of
dietary fiber.
Raspberries
Great source of fiber,
vitamin C,
antioxidants and
manganese.
Oranges
Packed with vitamins A
and C, and other
powerful antioxidants.
The white pith of the
orange also contains
flavonoids.
GA1010_6_11ActiveLife_7.qxp:GATheActiveLife 9/1/10 11:12 AM Page 11
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FoodSmarts
IT’S NOT THE SEXIEST SUBJECT INTHE WORLD, BUT INGESTING ADDITIONAL
fiber does more than make you “regular.” Fiber can work as an excellent weight-loss
agent and may even help you lengthen your life.
Fiber is the nondigestible form of carbohydrates found in many foods, especially
fruits and vegetables. While fiber contains no calories, it nevertheless serves many
functions in the body, especially in improving digestion and absorption of nutri-
ents. Eating a healthy diet rich in fiber helps you reduce your risk of diabetes, heart
disease, and constipation and other digestive-tract disorders. It’s also been shown
to increase longevity.
Making the Case
Fiber is incredibly beneficial in promoting health and weight management.
Here’s how:
:: Foods that are high in fiber are more voluminous, meaning that they take up
more room in your digestive system, making you feel more full per calorie.
:: High-fiber foods take longer to digest, so it takes your body longer to register
a feeling of hunger after eating.
:: Fiber helps to prevent other calories
that you consume from entering your
body. You can think of fiber working
almost like a net.
:: Fiber helps prevent body-fat storage.
When you slow digestion, particularly
of carbohydrates, the body is able to
metabolize them more efficiently.
Soluble fiber helps carbohydrates to be
used for glycogen synthesis and energy
production, rather than to be stored as
body fat. The slow delivery of carbs
into your bloodstream keeps insulin
levels from spiking too high, which is
another way that fiber helps prevent
body-fat storage.
:: Fiber improves colon function.
Insoluble fiber passes through your
body without being digested by you or
the bacteria that live in your digestive
system. It helps increase bulk and the
water content of waste, and this is ben-
eficial because the additional water
enhances motility (which helps to make
you more “regular”), and it also helps to
dilute carcinogens.
:: Fiber can help reduce cholesterol and
triglycerides. It can trap bile acids
that might otherwise be absorbed
and converted into cholesterol in the
body. Reducing hydrogenated and
trans fat is another way to help con-
trol cholesterol levels through diet.
Good Fiber Rations
No matter your health or fitness level,
you should get generous portions of
fiber via whole foods. Everyone should
consume 30–35 g of fiber per day for
health, but while dieting, you should
strive to take in 40–45 g of fiber per day.
Consume more high-fiber foods such as
whole grains (brown rice, oatmeal),
whole fruits and vegetables, beans and
legumes, and even nuts and seeds.
Another element to consider in
choosing foods is the amount of fiber
per calorie. Foods such as mixed veg-
etables are low in calories and high in
fiber, making them an efficient food for
boosting your total fiber intake without
greatly increasing your caloric intake. I
The Incredible Bulk
Fiber can help you cut cholesterol and ugly pounds.
BY ADAM GONZALEZ
GA1010_12FoodSmarts_7.qxp:GAxxFoodSmarts 9/7/10 2:20 PM Page 12
GET ACTIVE! 13
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HotTips HEALTH
AWake-Up Call —
To Go To Sleep!
Sleep is crucial to your health and fitness. Here’s
howto increase your quality shut-eye.
BY STACY ANSCHULTZ
TO RISK GIVINGYOU SOME NEWS THAT MAY KEEP YOU UP AT NIGHT, LACK
of sleep is potentially dangerous to your well-being. And not just serious sleep
disorders such as sleep apnea, but merely not getting the prescribed 7–8 hours of
sleep per night can be hazardous to your mental and physical health.
If you have problems getting your quota of shut-eye, you have plenty of company.
According to the National Commission on Sleep Disorders Research, as many as
40 million Americans suffer from chronic sleep disorders, and another 20–30 million
intermittently experience sleep problems. These numbers could double in a few years
since sleep disorders increase with age, and our population is getting older quickly.
If you’re an insomniac or have night terrors, you obviously know you have a
disorder. But many sleep problems go undetected. In fact, 95% of sleep disorders
are undiagnosed. If you suspect you may have a problem, check with your doctor
about having a sleep study, especially if you have a bed partner who says you snore,
gasp for breath or frequently move in your sleep. You may have sleep apnea or
another harmful condition.
For those who don’t get enough sleep
because of insomnia or lifestyle, you
need to take action. Just consider these
two studies:
:: Death rates from cardiovascular
events doubled when workers
decreased their regular sleep patterns
from seven to five hours per night,
according to a British study. These
results persisted even after adjusting
for other risk factors.
:: Research in The American Journal of
Clinical Nutrition found that men
who had a night of short sleep took
in 22% more calories than when they
slept the recommended eight hours.
The average calorie increase was
about 560.
So lack of sleep can make you fatter
and more suspectible to heart attacks.
Unhealthy sleep patterns can also raise
your risk of diabetes and depression.
Convinced yet?
Women Are Especially Vulnerable
Lack of sleep may be worse for women
than men. One Duke study found that
women who are poor sleepers tended
to be more overweight than men with
sleep problems. With two-thirds of
women admitting to sleep problems at
least two nights per week, according
to the National Sleep Foundation, that’s
a serious nationwide problem. If that
sounds like you, you need to take
action. For some ideas, see “10 Tips for
Better Sleep” on the next page.
Despite our best efforts, we can find
ourselves unable to get our full 7–8
hours of slumber. One simple solution
One simple solution
is to allow yourself a
15- to 30-minute nap
during the day.
GA1010_13_14HotTips_7.qxp:GAxxFoodSmarts 9/7/10 1:44 PM Page 13
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::
HotTips HEALTH
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is to allow yourself a 15- to 30-minute
nap during the day. Research has found
that naps can also help spark creativity
and problem-solving, so it’s not a bad
idea overall. Just don’t nap for more
than an hour, or that could help con-
tribute to nighttime restlessness.
You can try some herbal options,
such as 5-HTP, tryptophan or mela-
tonin, which some find beneficial.
Check with your doctor before using
supplements. Also, take stock of any
prescription medications you take,
since they can affect your sleep.
Discuss the issue with your doctor.
And remember, your mom always
had some good ideas. Counting sheep
isn’t as silly as it sounds, since repeti-
tive mundane thoughts can help settle
the mind. And that glass of warm milk
can bring relief.
Experts agree that if you have trouble
sleeping, don’t toss and turn all night.
Reduce stress by meditating or listening
to soothing music. Remember, it’s not
a performance — relax. �
10Tips for Better Sleep
Here are 10 ways to improve your
chances for a good night’s sleep,
courtesy of the Mayo Clinic.
1. Make your sleepy time at regular hours,
even on weekends.
2. Don’t eat or drink large amounts
before sleep.
3. Avoid nicotine, caffeine and alcohol
before bed.
4. Exercise regularly.
5. Make your sleeping area cool, dark, quiet
and comfortable.
6. Try to keep your sleep confined to
the nighttime.
7. Try to create a relaxing bedtime routine.
8. Find a mattress and pillowthat are truly
comfortable for you.
9. Go to bed when you’re tired. And keep
the lights off.
10. Use sleeping pills only as a last resort.
Lack of Sleep:
ANational Crisis?
Lack of sleep is costly. According to the
National Commission on Sleep Disorders
Research, it amounts to an estimated
$15.9 billion annually and another
$100 billion or more in indirect costs,
such as litigation, property destruction,
hospitalization and death resulting from
sleep disorders and sleep deprivation.
GA1010_13_14HotTips_7.qxp:GAxxFoodSmarts 9/7/10 1:44 PM Page 14
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GA0179.indd 9/3/10 3:04:17 PM PAGE 1 GA0179.indd 9/3/10 3:04:17 PM PAGE 1 GA0179.indd 9/3/10 3:04:17 PM PAGE 1 GA0179.indd 9/3/10 3:04:17 PM PAGE 1
16 IHRSA | www. heal t hcl ubs. com
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HotTips WORKOUT
Balls and
Bands
Bored with metal and
machine workouts?
Time to twist, pull and
roll with these effective
exercise tools.
ANY DUMBBELL KNOWS WHAT TO
do with a dumbbell. While free weights
and weight machines are great for tra-
ditional resistance workouts, some-
times your body needs a different
stimulus. And let’s face it: So does your
mind. Adding variety to your routine is one of the best things you can do for your
overall fitness program.
For the last few years, you’ve probably seen an increase in low-tech tools hanging
around the gym. Exercise balls and elastic bands are ubiquitous in health clubs,
and they’re being utilized not only in group classes but by members looking for
something a little different. They’re also handy during busy hours when the weight
equipment is being used by others.
These tools are also useful for physical therapy and rehabilitation of injuries. If
you have trouble using traditional weights, bands and balls can give you just the
amount of resistance you need for a great workout.
Here are some of the basics.
ON A ROLL: Exercise Balls
Sometimes called stability balls and Swiss balls, these large, durable air-filled balls
come in different sizes and colors. While most people use them for ab training, many
incorporate free weights with ball training, using the ball as an unstable surface to
strengthen the core muscles while working other body parts. It can be utilized for so
many different workouts that everyone from boxers to the elderly use balls.
:: ADVANTAGES: They work stabilizing and core muscles in unique ways, and force
your whole body to be involved as you try to remain on the surface of the ball. The
challenging and versatile nature of ball exercises makes the workout more interesting,
particularly if you get bored easily from free-weight and machine movements.
You can also use a wider range of motion when doing weight exercises on the ball.
For those who like to stretch their backs, balls offer the type of rounded, smooth
surface that allows for gradual and safe stretching.
:: WATCHOUT FOR: The most obvious risk with balls is falling off while trying
a tricky maneuver. Besides looking less than dignified, you can twist a joint or
bang your head if you’re not careful. Don’t try to be a circus performer on the ball,
especially if you’re handling weights —use common sense. As with all newequipment,
ask a personal trainer in your club
for assistance.
:: SAMPLE EXERCISE: Dumbbell Press
Choose a pair of light-weight dumbbells,
lighter than you’d use for a regular
bench press. Lie with your back on the
ball, your knees bent and your feet flat
on the ground. Keeping your shoulders
square, press the dumbbells upward as
you would in a traditional bench press.
Concentrate on keeping the ball as still
as possible, using your core to stabilize
your position as you raise and lower the
weights. Use dumbbells that are heavy
enough to provide resistance to do the
exercise with good form, while making
sure it’s challenging enough to fatigue
you after the prescribed reps.
For more exercises: Weights on the Ball
Balls and bands offer an
infinite variety of exercise
and stretching options.
GA1010_16_17HotTipsWO_7.qxp:GAxxFoodSmarts 9/8/10 3:24 PM Page 16
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Workbook: Step-by-Step Guide With Over
350 Photos by Steve Stiefel (Ulysses
Press, 2004)
POUNDS OF ROUND:
Medicine Balls
These weighted spheres, invented by the
ancient Greeks, have been a mainstay in
gyms for years. Weighing anywhere from
2 lb–25 lb, medicine balls are most com-
mon in the basketball-size 12- or 15-lb
version. While they’re not as fashionable
as the larger, air-filled variety, medicine
balls can effectively work your muscles
while making your routine a whole lot
more fun.
:: ADVANTAGES: They’re great for ab
training, particularly if you have a partner.
For athletes, they can be used for func-
tional training of throwing muscles,
strengthening shoulder, arm and chest
areas with a stimulus different from
dumbbells and barbells. Very good for
explosive training and plyometrics.
:: WATCHOUT FOR: If you have rickety
joints, particularly in your shoulders,
start with a very light ball. Pay attention
when you’re tossing it back and forth
with a partner.
:: SAMPLE EXERCISE: Partner Ball
Passes
Stand with your back toward your part-
ner’s back, about 6 inches apart. Keep
your feet shoulder-width apart, your
knees slightly bent and your abs flexed.
Holding the ball away from the body,
Partner A rotates to his left and passes
the ball to Partner B. She receives the
ball on her right side, and quickly
rotates to her left to pass the ball back to
Partner A. They perform 3 sets of 10 reps
for each partner.
For more exercises: The Great Medicine
Ball Handbook: The Quick Reference
Guide to Medicine Ball Exercises by
Michael Jespersen and Andre Noel
Potvin (Productive Fitness Publications,
2007)
WORKOUTS WITH PULL:
Elastic Bands
Exercise bands are amazingly versatile.
They provide a greater range of motion,
and are ideal for strengthening the core
of your body. Elastic bands are unique in
that they increase resistance as you
extend your limbs, something free
weights can’t do. They also allow you to
move in a natural and functional manner
to really copy the way you move when
you’re performing other sports or physi-
cal activities. For instance, rotational
movements with angular momentum
can help strengthen muscles used in the
exact way you’d work them in a tennis
match, a golf swing or throwing motion.
:: ADVANTAGES: Bands are very
portable and can be used easily at home
as well as the gym. You can work all of
your limbs in multiple ways. You can
work with a partner or alone by slipping
one band handle on a door or other
fixture. You don’t need a lot of room at
the gym to do effective movements
with bands.
:: SAMPLE EXERCISE:
Lateral Shoulder Raise
Place one end of the
band underneath your
feet. Stand on the band
firmly, making sure you
leave about a half-foot
of band from the han-
dle to your feet. Hold
the other handle with
an overhand grip. Make
sure that the band is
secured by your body-
weight as you raise
the handle toward
your shoulder. Keep your elbow straight,
and don’t lift the handle above your
shoulder. Repeat for 3 sets of 12 reps.
Adjust the length of the band to provide
enough resistance to perform the exercise
with good form, while making sure it’s
challenging enough to fatigue you after
the prescribed reps.
For more exercises: Strength Band
Training by Phil Page and Todd S.
Ellenbecker (Human Kinetics, 2004) I
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GET ACTIVE! 17
GA1010_16_17HotTipsWO_7.qxp:GAxxFoodSmarts 9/8/10 3:24 PM Page 17
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Jubilation was a common
emotion for Lindsey Vonn
during her historic Olympic
triumphs.
GA1010_18_21Vonn_7.qxp:GA03_xx_xxFeature 9/7/10 1:39 PM Page 18
GET ACTIVE! 19
It was February 17, deep into the Winter Games, and Lindsey Vonn waited her turn on a
Vancouver peak. Her longtime U.S. teammate and rival, Julia Mancuso, had just blazed a near-flawless
run in the alpine skiing event, but neither the media-hyped feud with Mancuso nor a severely bruised
shin were onVonn’s mind as she pantomimed her run down the slope.
She had already endured a career’s worth of hype and pressure, becoming a media obsession as
much for her photogenic charisma as for her skills as the world’s top female skier. Before Vancouver,
Vonn had won a record 33 World Cups, reaching speeds of 80 mph while using men’s skis, the only
woman competing who was physically powerful enough to handle them.
When she burst from the starting line, none of that mattered. In what would become known as one
of those immortal “Olympic moments,” Vonn beat Mancuso by 0.56 seconds to become the first
American woman to win Olympic gold in downhill.
It’s not her fault that the 2010 Winter Olympics were dubbed “Vonncouver” Games by some pun-
dits. The Minnesota native gracefully navigated steep and potentially disastrous PR terrain after
Mancuso complained that the media focused too much onVonn at the expense of her teammates.
Vonn said she was “bummed out” by the remarks and left it there. No matter — drama followed her
like a stray dog, as she suffered two crashes and a broken pinkie in subsequent events. Still, the 5’ 10”,
165-lb force of nature persevered to win a bronze in the super-G.
After the crashes, the “feud” and the hype, she appeared genuinely unaffected, her enthusiasm still
beaming from her bright smile. No wonder she emerged from her third Olympics as the poster-girl for
poise and perseverance — and as a TV-superstar who has subsequently landed her own documentary
(“My: Moment,” scheduled for January 2011 on the new EPIX network), high-profile talk-show
appearances and a guest shot in the final episode of her all-time favorite TV-series, “Law & Order.”
LindseyVonnwon America’s heart at the 2010Winter Games with her electrifying runs
and graceful poise. Lucky for her fans, she’s just getting started. BY CHRIS MANN
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GA1010_18_21Vonn_7.qxp:GA03_xx_xxFeature 8/31/10 5:47 PM Page 19
Get Active! caught up withVonn days
before she left for the U.S. Women’s Ski
Team three-week training camp in New
Zealand. Fresh from her appearance at the
ESPYs in Los Angeles (she nabbed“Best
Female Athlete” and“Best Olympic Female
Athlete” awards), the 25-year-old opened
up about her Olympic highs and lows,
and her role in redefining the image of the
strong female athlete.
GA: What does it mean to you to be the face
of your sport and now women in sports?
LV: I think women right now have the
opportunity to be anything we want to be
— not just in sports but in life. For me,
being a skier and an Olympian, I want to
do my best to be a good role model for kids,
and show them what a strong, athletic
woman can be if she puts her mind to it.
GA: Will we see this dimension in your
upcoming documentary?
LV: I think it’s definitely going to be a dif-
ferent and more in-depth look at my life.
It’s thrilling that so many opportunities
are given to me through my sport and my
hard work. It’s been a whirlwind — more
than I thought it would be — but I’m
thankful for all of it.
GA: What storylines did the media exagger-
ate or miss at the 2010 Winter Olympics?
LV: In general, I think everything that came
out of the Olympics was really positive.
Our team did a fantastic job, and it really
did wonders for the recognition of our
sport in our home country. What I thought
was not good was the way they presented
expectations for the Olympics. What they
were expecting of me was not humanly
possible. (Laughs.) When someone raises
expectations that high, it’s impossible to
please everyone.
Also, there were some negative com-
ments about me and my teammates.
I never really got to tell my side of the
story. They wanted to make something
out of nothing, and it really was nothing.
I support my team no matter what. It
doesn’t matter if they beat me. I will
always be there for them. I’m not a mean
person. I think in that sense they didn’t
portray me for who I really am. I was a
little bit hurt by some of the comments
that were being reported.
GA: How did you survive all of the hype?
LV: It was difficult. I survived because I
was lucky enough to have my husband
[former U.S. Ski Team Olympian Thomas
Vonn] with me. And we tried as best we
could to shut everything off — not read
newspapers or magazines or watch TV.
I was just in my condo and trying to focus
on my ski racing. It doesn’t matter what
everyone else’s expectations were, my goal
was winning one gold medal. I tried to do
the best I could in every race. I crashed in
some events but I also got what I came
there for, and I’m very proud of that.
GA: What’s your take on the role of women
in sports and rivalries between athletes?
LV: I think women’s sports are in a great
place right now and have definitely
improved over the last few years. Women
have gotten more recognition across the
board in every sport. There’s always going
to be drama. There are always going to be
rivalries. I don’t see that as a negative at
all. As long as nobody gets nasty, it’s a
positive and creates more excitement,
and that, to me, is necessary as well.
GA: You use men’s skis and are arguably the
most powerful woman skier. How does your
training differ from your competitors’?
LV: I can’t exactly say how the other ath-
letes train, but I spend a large majority of
my time in the gym. And I always try to
think of what my competitors are doing.
I always want to be working harder than
they are. I always try to go with that men-
tality, and it’s really served me well in the
last few years. I sacrifice a lot just to do my
Vonn’s the first American woman to
win three straight overall World Cup
championships (2008-2010).
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GA1010_18_21Vonn_7.qxp:GA03_xx_xxFeature 8/31/10 5:47 PM Page 20
GET ACTIVE! 21
workouts in the summer. I hardly go out
with friends. I get ready for the season,
and it really pays off.
GA: What’s your workout like off-season?
LV: This season was different. Normally
after the World Cup you have some exhi-
bition-type races. But with all of my
injuries, I decided to take some extra
time off. So as soon as the last World
Cup race was over, I stopped my season
and went back home to Vail. I took
about two months off. Then at the end
of May, I started working out again and
hitting the gym. I was doing that about
six days a week, six to eight hours a day.
GA: What does your workout consist of?
LV: We mix it up throughout the week, so
usually we do two to three days a week of
lower-body weightlifting — squats, leg
press. And we’ll do upper-body training
for biceps and triceps and lats. We’ll do a
lot of agility work, working on feet and
quick reaction times. We’ll do that almost
every single day, because in skiing it’s
important that you’re always on your toes
and able to react to snow, to mistakes —
to anything. We do a lot of core strength
and back work every single day. We do
plyometric work, a lot of jumps, explosive
power. I’ll do anywhere from three to five
hours a day on the stationary bike. It’s
really boring but it’s worth it. I have my
iPod with my TV shows — my “Law &
Order” — so it makes time go by faster.
GA: As a big “Law & Order” fan, how cool
was it to guest star on the show this year?
LV: Being on “Law & Order” was defi-
nitely one of the coolest things I’ve ever
done. I love the show and have been
watching it since the very first season.
When I was on the set, the actors were
so welcoming and nice and helpful that
it made the experience incredible for
me. It’s kind of funny, though, because
I was supposed to be a serious character
divulging a secret my boss had. But I
just couldn’t stop myself from smiling.
I had this huge grin on my face the
entire time. They had to finally say, “OK,
Lindsey, can you please be more serious?”
I couldn’t help it.
GA: Any quick tips for those who’re traveling
or otherwise miss a day at the gym?
LV: There are a lot of simple things you
can do that will help you stay in shape.
In the off-season, I try to do 100 push-ups
and 100 sit-ups every day. You wake up,
you do as many as you can do, and any-
time there’s a break you do more push-ups.
If you have a bench or chair in your hotel
room, you can do step-ups. Or you can do
static lunges. There’s a lot you can do with
your own body weight. Try doing 30 or 40
standing squats.
GA: How important is the fitness lifestyle to
you and to Americans in general?
LV: Fitness is one of the most important
things you can do. It makes you a much
healthier person. You’re happier. It pro-
motes a more active lifestyle. I think the
little things that people can do every day
to keep their life more active — even
walking upstairs — will definitely help.
GA: Tell us about your nutrition.
LV: I’m usually a bit more lax in diet when
I have six weeks off in spring. But when I’m
working out, it’s really strict: no sweets, no
desserts, no fried foods. I try to eat really
healthy and organic food whenever possi-
ble. I try to eat smaller portions and more
fruit during the day. I eat every two and a
half to three hours, and if I get hungry in
between, I eat either fruit or nuts, but
always small portions so my metabolism is
always working and burning calories.
GA: What advice can you give those who
want to push their limits in their workout?
LV: I think most people would be sur-
prised at how hard we can push ourselves.
I had a trainer for two years, and I really
learned what pain means and how hard
physically you can push yourself and how
much mental strength it takes. My advice
is to constantly keep going. If you think
you’re reaching your limits, always go five
reps more or five minutes more on the
treadmill. Whenever you feel you can’t
go anymore, keep going. And have the
mental strength to fight the physical pain,
because you will be rewarded. I
Chris Mann is a writer and editor of the
pop culture webzine Retroality.TV. P
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YEAR OF BLING: Vonn, above center, flashes her
gold, with USA teammate Julia Mancuso, left, and
Elisabeth Goergl of Austria. At right, Vonn, with
husband Thomas, holds one of her ESPYs.
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THE 5 R
OF EXE
NUTR
5
A
ccording to some estimates, keeping fit is 80% nutrition. Whether or not you buy into that number, you know that
all the exercise in the world can’t make up for a lousy diet. And if you’re an active person who is trying to
change body composition, your nutritional demands are different from those of couch potatoes.
GA01010_22_25ExerciseNut_7.qxp:GAxxFoodSmarts 9/2/10 4:02 PM Page 22
GET ACTIVE! 23
RULES
ERC SE
RITION
Here’s how to keep your tank full and your body energized.
Active people need to keep their engines revving. Of most concern are the macronutrients: carbohydrates, protein and fat.
You also need to pay attention to your hydration if you regularly exercise. Practicing the five commandments that followwill
help you nutritionally support your workouts and your ability to lose weight while firming up your musculature.
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RULE #1:
Don’t Starve Yourself
A lot of people put themselves
on very low-calorie diets
when they get serious about
losing weight. Unfortunately,
this strategy is doomed to fail.
First, it’s not sustainable. If
you’re cutting back drastically
on calories and you exercise
regularly, you’re going to lose
weight in the short term (both
body fat and muscle mass),
but you’re going to be hungry
and feel weak most of the
time. Ultimately, you’ll return
to your former eating patterns,
and then you’re not only likely
to add back all the weight you
just lost, but you may even
gain more.
Second, extreme calorie
cutting reduces your metabolic rate —
the number of calories that your body
naturally burns to perform all of its daily
functions, including mobility, digestion,
breathing, etc. By reducing your meta-
bolic rate, you make it more likely that
you’ll increase your body weight and fat
stores with normal eating patterns.
Follow these tips to avoid calorie
deprivations during dieting periods.
I Only reduce your calorie consump-
tion about 10%–15% below what you
need for body-weight maintenance.
Increase your calorie burning through
anaerobic (weight training) and aerobic
(walking, running, etc.) activities. A per-
son who normally eats 1,500 calories for
body-weight maintenance should only
cut calories to 1,100–1,250 calories a
day. This slower rate of burning body fat
not only makes it easier to sustain fat
loss, it can also help you maintain a
higher metabolic rate to better manage
your weight in the long term.
I Never train on empty. Instead of skip-
ping that meal and running on fumes,
eating a nutritious snack or taking a
meal-replacement supplement may give
you the resolve you need to hit the gym
later in the day. Not having the proper
nutrition can ruin not just today’s workout
but tomorrow’s as well.
RULE #2:
Don’t Exercise onLowCarbs
Tired before your workout? That just won’t
do. Energy is essential if you’re going to get
the most bang for your buck in the gym.
Before you exercise, fight fatigue by
making certain your brain has a steady
supply of glucose (blood sugar). During
prolonged exercise, a steady source of
carbohydrate is a must to fuel your brain
and provide a backup source of fuel for
muscles as muscle glycogen is depleted.
Before you work out, you should
consume simple carbs or sugars. These
sugars not only help fuel your workouts,
they also promote recovery as the sugars
are readily stored as muscle glycogen.
Knowing the right type of carbs to
consume before and after your workout
is critical for enhancing your endurance.
Follow these general guidelines.
ITake in slow-burning carbs before your
workout. Slow-digesting carbs include oat-
meal, whole grains and foods loaded with
fiber (apples, cruciferous vegetables, etc.).
I Eat fast-burning carbs after your
workout. After exercise, you want to
capitalize on the carbohydrate window
— the first 30–60 minutes after your
workout when the muscles are primed
to replace muscle glycogen. This is critical
for endurance in your next workout.
Immediately after you exer-
cise, your muscles are like
sponges. They are depleted
of their glycogen (the storage
form of sugar), and they are
looking to fill back up. You
need fast carbs to get sugar
back into your muscles.
Fast carbs include glucose,
sucrose, maltodextrin (those
found in sports drinks),
Vitargo, sugary candy, sports
beans, gummies and gels.
That glycogen will then be
present for energy and
endurance during the next
exercise session.
I Consume at least 0.5 g of
carbohydrate per pound of
body weight. Restocking your
glycogen stores right after you
exercise is one of the best
strategies for having energy the next time
you perform that same activity.
RULE #3:
Don’t SkimponProtein
Studies clearly demonstrate that active
people don’t eat enough protein to opti-
mize muscle endurance and recovery.
And that doesn’t apply only to men,
either. Inadequate protein intake is per-
haps the leading nutritional blunder
among active women.
Why is protein so important for fat loss?
After brain tissue, muscle is the most
metabolically active tissue in your body.
Current estimates are that every pound of
muscle an individual possesses devours
between 35–75 calories per day simply to
exist, and that doesn’t include the calories
your muscles burn during physical activity.
Every ounce of muscle you possess will
incrementally raise your metabolic rate
around the clock. For every pound of
muscle tissue you lose, your metabolic
rate falls by about 5%. Do the following.
I Include a full serving of protein with
every meal. Protein has a higher thermic
effect per calorie than other macronutri-
ents, so consuming a diet that has plenty
of protein will help burn more body fat
than a diet of equal calories that’s lower
in protein.
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GET ACTIVE! 25
I Followthe 4:1 carb-protein ratio
before your workouts. Recent research
shows that endurance is further enhanced
when athletes take in protein along with
carbs both before and during exercise. For
endurance athletes, the research shows
that a ratio of carbs to protein of 4:1 is
best. This means that if you eat 40 g of
carbs before workouts, you should also
eat at least 10 g of protein.
I If you use a protein supplement, pick a
fast-digesting one before and after train-
ing. Before workouts, your best bets are
fast-digesting proteins, such as whey.
These will quickly get into your blood-
stream so they can provide you with
energy during your workout, helping to
spare muscle glycogen, and allowing you
to go harder for longer. After workouts
you need a combo of fast-digesting
protein and slow-digesting protein, such
as casein protein.
RULE #4:
Don’t Fear Fat
Of course, it depends on the fat. Healthy
fats contribute to the feeling of fullness
and helps stabilize blood sugar. The
healthiest sources include monounsatu-
rated fats from plant sources, such as nuts,
seeds, olive oil and avocados. Bad fats
include hydrogenated oils (trans fats) and
saturated fats. Follow these guidelines.
I Replace all processed snack foods
with raw nuts, seeds, organic nut but-
ters and dried fruit. Nut consumption
has been linked to improvements in
body composition and a decreased risk
of diabetes and heart disease.
I Stock up on anti-inflammatory extra
virgin olive oil. Use it for salad dressings,
marinades and low- to medium-temper-
ature cooking. (Use coconut oil for
high-temperature cooking and baking.)
I Consume essential fats, particularly
fish oils. Cutting-edge research has
shown an association between
omega-3 essential fatty acids
and increased muscle reten-
tion and fat burning.
I Get your omega-3s from
good sources, such as flax,
perilla, walnut, salmon
and fish oils.
Recommended doses: 2–3 g
of omega-3 EFAs (EPA + DHA)
per day. For flax oil, make certain
that the oil is organic and is pro-
tected from heat and light. For
dosage, a good starting point is
2 tablespoons a day of an oil rich in
omega-3s, such as flax and fish oils.
RULE #5:
Stay Properly Hydrated
Active individuals need to drink a mini-
mumof 2–3 liters of water or water-based
fluids every day. Proper hydration leads to
enhanced thermoregulation and increased
oxygen exchange in the lungs. The well-
hydrated exerciser should have a more
comfortable and productive workout. Even
slight dehydration hinders organ function,
dampens the elimination of toxins and
wastes, and causes metabolismto suffer.
If you do nothing beyond increasing the
amount of water you drink every day, you
will likely notice increased energy, more
radiant skin, enhanced mental focus and
greater stamina during physical exertion.
Follow these guidelines.
I Be well-hydrated before, during and
after a workout. The American College of
Sports Medicine guidelines for hydration
around exercise are as follows.
- Hydrate well in the 24 hours preceding
exercise.
- Drink 400–600 ml of fluid two hours
before training
- Drink 150–350 ml of fluid every 15–20
minutes during training
I Drink water before meals. A study pre-
sented at the 2010 National Meeting of the
American Chemical Society in Boston
found that drinking just two 8-oz glasses
of water before meals led to sustained
weight loss. After doing do, subjects ate
75–90 fewer calories during meals.
I Don’t use thirst as an indicator for
hydrationneeds. You’re already dehydrated
when you feel thirsty. This is especially
crucial when exercising in hot weather. I
Warning Signs of Disordered Eating
Be alert for potential signs of disordered eating in your own daily habits and attitudes toward food. Being at war with
food (or your body) certainly reduces your quality of life, and it sets the stage for more serious health problems. Here
are the signs to look for.
• Skipping meals or going for long periods of time (more than five hours) without eating
• “Forgetting” to eat
• Rigid ideas about good foods/bad foods
• Chronic dieting driven by body hatred/poor body image
• Feeling overly guilty or self-loathing for breaking unrealistic food rules meant to keep oneself “in line”
• Fanatical or extreme “healthy” eating (i.e., sacrificing social eating situations and holiday celebrations in order to eat foods
believed to be “right”)
• Eating acceptable foods in front of others and then bingeing on “forbidden” foods when alone
• Using prescription pills, laxatives or compulsively exercising to compensate for dietary “mistakes”
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E
ach season, the overall direction of the
footwear industry is revealed in trends.
For more than four years, we have
reported that companies have been lightening
up many of their shoes, and this continues.
The growing influence of minimalismand
“barefoot” running, in conjunction with
improved technologies and formulations of
components and refined design, has resulted
in more shoes with less structure, lighter
weight, and fewer motion-controlling features.
Our racing shoe reviews have always looked
at shoes that feature the least amount of
support, weight or inhibiting features, but
this trend extends deeper than ever into the
training shoe category. Anumber of high-
mileage shoes have also benefitted fromthis
trend, slimming down without compromising
their protective cushioning. And there is a
shrinking but significant offering of heavier
models that cater to runners who need extra
cushioning or even more significant structure
to counteract overpronation.
Geometry is another significant trend in the
design of running shoes. Attention is being
focused on more critical midsole shaping, the
flare (depth and shape) of flex grooves, the size
and positioning of crashpads, and the ratio
between heel and forefoot heights. Along with
these considerations, designers and develop-
ment teams are carefully considering the
material of each of these elements, appraising
their rebound and dampening effects, in
addition to their durability and comfort. The
results of this focus on geometry can be seen
in two types of offerings: highly engineered
models and spare, simplified designs.
These two trends are refining the way that
running shoes performwhen you take them
out on a run, making it easier than ever to find
a shoe perfectly suited to your biomechanical
and situational needs.
REVIEWS BY CREGG WEINMANN
26 IHRSA | www. heal t hcl ubs. com
2010 Fall
GA0910_26_31ShoeReview_7.qxp:GA03_xx_xxFeature 8/31/10 5:30 PM Page 26
ASICS Gel-Nimbus 12
Best Shoe — Neutral
Saucony ProGrid Kinvara
Best Shoe — Performance
Nike LunarGlide+ 2
Best Shoe — Motion Stabilizing
K-Swiss Blade-Light
Best New Shoe
Mizuno Wave Precision 11
Best Renovation
Brooks Summon 2
Best Value
Award Winners
BEST SHOE
Neutral
FAL L 2 01 0
BEST SHOE
Fal l 2 01 0
Performance
BEST SHOE
Motion
Stabilizing
FAL L 2 01 0
BEST RENOVATION
FALL 2010
BEST VALUE
FALL 2010
BEST NEW SHOE
FALL 2010
GA0910_26_31ShoeReview_7.qxp:GA03_xx_xxFeature 8/31/10 5:31 PM Page 27
28 IHRSA | www. heal t hcl ubs. com
adidas adiZero Boston $100
To runners, “Boston” means the Boston Marathon; the adiZero Boston also takes its name from that race. Taking a page from the
minimalist’s design book, it nestles into the adiZero line, the pure performance range of adidas running. The upper is a thin, open mesh
with an internal framework of soft, synthetic suede supports and external overlays at heel and toe. A thin layer of foam at the ankle
collar and in the tongue only where the laces tie provides just enough padding to secure the shoe comfortably without adding unnec-
essary weight. The midsole is a resilient chunk of EVA with a surprisingly low-profile feel. The heel is a combination of the effective
ForMotion cassette and a substantial crashpad to manage the touch-down. It’s mated to a forefoot of flexible adiPrene+. The result
is an effective performance shoe that withstands the demands of high-mileage training.
“Well-cushioned, even for daily training. Not bad in the weight department; light enough for faster running. I’ve been very pleased with the per-
formance.”
Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6.5–13, 14, 15; Women 5–12
• Weight: Men 11.5 oz. (size 11); Women 9.7 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, adiPrene Strobel board (heel)
Brooks Summon 2 $85
The original Summon was a yeomanlike neutral shoe that generated a rather neutral response. The Summon 2 looks to change that
with some upgrades and a price reduction. The upper uses a more open mesh — an improvement, to be sure — though it’s just a bit
spare on the ankle collar foam. The fit is secure, and overlays are well-placed; in fact, the medial side is shored up, especially at the first
metatarsal head, thoughthe tradeoff is that it’s not very bunion-friendly. The midsole is the newBioS-257, Brooks’ reliable foammade
eco-friendly without compromising performance. Infact, it’s more responsive thanthe original formulation. The contouringof the foam
gives the shoe a much-improved transition through the footstrike and a lower profile appearance. Runners looking for a lightweight,
neutral, high-mileage shoe may be well-served by the Summon, honored as our Best Value.
“Fit well with good support. Very good cushioning, nice responsive toe-off. Pretty light for a high-mileage trainer, though a bit heavy for a performance
shoe. A good running shoe, plain and simple.”
Updates the Summon • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13, 14, 15; Women 6–12
• Weight: Men 11.6 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, BioS-257 Strobel board
K-Swiss Blade-Light $100
The Blade-Light advances the concept behind the UltraNatural Run series, but with a little more heft. Surprisingly lightweight, its
appearance may cause concern about handling heavy mileage, but its performance confirms that it can take just about whatever
you’re willing to throw at it. It’s very neutral — there’s no extra support in the shoe — and it provides plenty of cushion and great
flexibility. The upper features a supportive saddle that keeps the foot centered over the midsole, which is a generous slab of molded
EVA that has excellent flexibility. The outersole is minimal (largely exposed EVA) but with carbon rubber in the high-wear areas and a
forefoot insert of blown rubber and Superfoamassisting the toe-off. What you get is much more than you see at first look —so much
so, that the Blade-Light earned honors as our Best NewShoe.
“These worked great for me, no matter what kind of running, but especially fast running.”
Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13, 14; Women 5–11, 12 • Weight: Men 10.5 oz. (size 11);
Women 8.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, SuperfoamStrobel board
MizunoWave Precision 11 $97
The Precision has had a faithful audience through 10updates, and the Precision 11 may be the best yet. The upper is lightweight, and
the open mesh breathes well. The newly designed eyestay connects to three separate internal straps to cinch the upper where it needs
to conform to the foot. A soft sueded liner wraps the ankle and instep, and an Ortholite innersole adds cushioning and comfort. The
midsole is AP+, providing a much-improved ride to the shoe that’s further enhanced by an articulated version of the Wave Plate, a
rebeveling of the heel, and an additional deflection zone in the midfoot to accommodate a variety of footstrikes and gaits. The outer-
sole has more flex grooves to improve flexibility while maintaining durability in the high-wear areas, thanks to the carbon rubber. The
performance is perfect for fast running — tempo, speedwork, even some long races — yet durable enough for day-to-day use for the
biomechanically efficient, earning it honors as our Best Renovation.
“They fit snug midfoot and have ample toe room. They feel comfortable and have good cushioning for their light weight.”
Updates the Wave Precision 10 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13, 14; Women
6–11 • Weight: Men 11 oz. (size 11); Women 9.3 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted
NewBalance 759 $95
The New Balance approach to updates has always been conservative. The overall changes to the 759 appear minor when looked at
individually, but in combination, they’re enough to nudge the shoe into the Performance range. The consistent execution, fit and ride
have been little altered, but each of these areas benefits from the industry-wide trend of trimming weight from a shoe wherever it
reasonably can. The upper is a wide-open mesh outer layer with a fine mesh lining. The overlays have been redesigned, cleverly anchoring
the foot to the midsole in a few strategic places while freeing it in the forefoot, providing support while saving weight. The midsole
is still ACTEVA Lite with the same basic N-ERGY set-up in the heel, though minor alterations to the components do improve the
transition. The outersole is a bit more flexible and maintains the blown rubber forefoot/carbon rubber heel that has worked well in this
series. Runners will find the 759to be a consistent and protective high-mileage trainer, which happens to weigh less than one might expect.
“I liked the shoe and the neutral colors. I noticed that NB did not use the ‘crinkly’ laces that tend to stay tied so well. The upper materials are very
breathable to help keep my feet dry and cool. They wore well, but the cushioning was about average.”
Updates the 758 • Recommended for: low- to medium-arched feet with neutral biomechanics • Sizes: Men 7–13, 14, 15 (D, 2E, 4E); Women
6–12, 13 (2A, B, D) • Weight: Men 11.7 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, polyurethane
Strobel board
PERFORMANCE
BEST VALUE
FALL 2010
BEST RENOVATION
FALL 2010
BEST NEW SHOE
FALL 2010
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GET ACTIVE! 29
Nike Pegasus+ 27 $90
The Pegasus has been updated more than twice as many times as the next-longest model series in this review. That’s a lot of work
poured into a shoe that continues to reflect the best in materials and know-how. The biggest story of #27 is its weight: It’s almost
5% lighter than last season. The light weight, however, doesn’t undermine its ability to handle the mileage demanded by serious
runners. The upper features a routine air mesh with an effective saddle design that secures the midfoot and lines up the foot over the
midsole. The midsole features Cushlon for the first time (replacing the stalwart Phylon). Although there’s a bump in price, it matches
the bump in value. The outersole — waffle-fill in the forefoot and BRS 1000 in the heel — has excellent durability with traction to
match. The sumof these parts adds up to one of the best versions yet of the Pegasus.
“They seemed a little snug [on] the first few runs, but I think now I would say they are supportive. The shoes have a lightweight bounce to them.
Very impressed with these shoes —good durability, fit and cushion.”
Updates the Pegasus+26• Recommended for: medium- to high-archedfeet withneutral biomechanics • Sizes: Men6–13, 14, 15; Women5–12
• Weight: Men 11.8 oz. (size 11); Women 10 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
Saucony ProGrid Kinvara $90
The Kinvara is the most innovative shoe Saucony has produced this year, and it may well influence its line for some time to come. The
philosophy of “less is more” is on full display here. The upper is a gossamerlike fine mesh over an open mesh liner; the combination is
both protective and breathable. Instead of a full ankle collar, twin ovals of memory foam guard each side of the Achilles tendon and
provide bothsecure fit andcomfort. The midsole is a newEVAcompoundwithmore rubber for increasedresilience. Aninsert of ProGrid
Lite in the heel smooths the touch-down, and a tweak to the heel/forefoot ratios —lowering the heel a bit with a generous forefoot —
actually improves the overall cushioning as well as provides a more natural biomechanical position. Its combination of innovations and
its featherlike weight earned the Kinvara honors as our Best Shoe in the Performance category.
“Nice, secure fit. No slipping in heel even though it has little structure. Light as a feather, surprising howwell they work for daily training. Any reser-
vations I may have had about howlight they were have been dispelled by their performance on the road.”
Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 4–13, 14, 15, 16, 17; Women 5–12 • Weight: Men 7.7 oz.
(size 11); Women 6.7 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted
Zoot Ultra Kane $150
Its light weight places the Ultra Kane squarely in the Performance category, but make no mistake about it: This is a full-featured motion-sta-
bilizing shoe. The upper takes a cue fromtheir racer, the Ultra Speed, using compressionfabric for a skintight fit that flexes just enough to give
support while still allowingthe foot to move. The midsole is a beefed-uplayer of full-lengthZ-boundover a high-quality EVA. These dual-den-
sity inserts sit on top of each other separated by a carbon shank and work as a unit to stabilize overpronation. The outersole —carbon rubber
in the high-wear areas with blown rubber in the lateral forefoot — is segmented and pared back to save weight, while providing traction,
flexibility and comfort. Overall, the Ultra Kane brings stability, cushioning and performance to runners and triathletes serious about their run.
“Very snug, comfortable and supportive. Pretty doggone light, especially for the stability and support. Great shoe, I have to say. No real drawbacks for me.”
Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6–14, 15, 16; Women
6–11 • Weight: Men 10.7 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
ASICS Gel-Cumulus 12 $100
The Cumulus fills an important role in ASICS’ impressive line of neutral shoes, and Round 12 provides the expected quality and cush-
ioning. A larger heel Gel component increases resiliency, and minor changes to the midsole sculpting and outersole adjustments add
stability while refining the transition from heelstrike to toe-off. The ride is much the same as before, just more dialed in. The upper is
a nice open mesh and employs HF-welded supports in the open areas, and the logo stripes extend back toward the top of the heel.
Other overlays have been reduced or eliminated in areas that are now better supported by the alternate methods. The height of the
ankle collar has been lowered to reduce possible irritation, but the remaining memory foam conforms well. The interior has a plusher
feel, and forefoot cushioning has been upgraded by changing the
3
⁄4-length Solyte Strobel board to full-length. These modifications
and additions result in a better shoe, which is welcome news to Cumulus fans.
“Very secure fit, with plenty of padding — maybe more than needed. These have been reliably well-cushioned since the beginning, and I appreci-
ate the ride they provide. They are a bit heavy, but that tradeoff seems necessary for the cushioning.”
Updates the Gel-Cumulus 11 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–13, 14, 15(D), 7–13,
14, 15 (2E, 4E); Women 5–13 (2A, B), 6–13 (D) • Weight: Men 13.5 oz. (size 11); Women 11.1 oz. (size 8) • Shape: semi-curved
• Construction: Strobel slip-lasted, Solyte Strobel board
ASICS Gel-Nimbus 12 $120
The flagship of ASICS’ neutral shoes isn’t what it used to be — it’s better. A men’s size 11 is 5% lighter than last year, the biggest
weight loss (0.9 oz!) among the slimmed-down mid-weight shoes in this review. The upper has retained the stretchy mesh,
Biomorphic Fit panels and asymmetrical lacing, but the individual eyelets have been separated into what ASICS calls Discrete Eyelet
Construction to conformto the contours of the foot, improving the fit. The memory foamin the ankle collar has been upgraded in quality,
and the collar height is lower to reduce the possibility of irritation. The midline flex grooves on the underside of the midsole, as well as
those in the outersole, have been opened to allowthe foot to followa more natural path in its gait —put simply, the shoe flexes better with
the foot. The plush ride, weight savings and outstanding fit earned the Gel-Nimbus 12 our Best Shoe award in the Neutral category.
“I amnewto running, but these shoes really give me the desire to runfarther thanbefore. I have never wornany shoes more comfortable thanthese.”
Updates the Gel-Nimbus 11 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–14, 15, 16 (D),
7–14, 15, 16 (2E, 4E); Women 5–13 (B), 6-13 (2A, D) • Weight: Men 12.6 oz. (size 11); Women 10.6 oz. (size 8) • Shape: semi-curved
• Construction: Strobel slip-lasted, Solyte Strobel board
PERFORMANCE/NEUTRAL
BEST SHOE
Neutral
F
A
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BEST SHOE
F
al l 2 01 0
Performance
GA0910_26_31ShoeReview_7.qxp:GA03_xx_xxFeature 8/31/10 5:32 PM Page 29
Brooks Ghost 3 $100
The Ghost has evolved on its way to joining the hot-selling Adrenaline GTSas part of Brooks’ Go 2Series. The upper is a wide-open mesh over
a smaller mesh inner layer that moves moisture away and ventilates the foot. The pattern used for the upper has changed a bit, and those nips
and tucks result in a better fit over the foot’s contours. The shoe has gained some weight, a fair tradeoff for better cushioning and a plusher
interior. The biggest improvement is the move to Brooks’ sprunglast, whichis usedinthe Glycerinanda fewother styles. The profile of the fore-
foot sweeps up, providing a better transition and more energetic toe-off. The midsole is BioMoGo with its durable responsive ride and great
flexibility. The HPR outersole and blown rubber forefoot are familiar and provide the expected performance: good traction, durability and a little
cushioningfor your highmileage. Runners lookingfor responsivecushioninganddurability inamid-pricedneutral shoe shouldconsider the Ghost.
“These shoes fit great. I have found them to be the shoe I have been reaching for when heading out for tempo runs, or this morning’s 1200s.
My feet are happy even after 15 miles in them.”
Updates the Ghost 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13, 14, 15 (B, D, 2E); Women 5–12
(2A , B, D) • Weight: Men 12.4oz. (size 11); Women 10.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S-257 Strobel board
Reebok Premier Aztrec 2 $85
The Aztrec was an excellent entry-level neutral trainer that’s now ready to play with the big boys, thanks to some excellent updating
by Reebok. It’ll cost you an additional 5 bucks, but it’s money well-spent. The upper has upgraded foam, improved tailoring and a
redesigned tongue, all improving fit and comfort. The injection-molded EVA midsole gets some help from the DMX Foam Strobel
board, which is now full-length, and the ride is more responsive and quick instead of somewhat spongy as it was before. The flex
grooves have been reworked, and newly configured DMPRTEK provides its measure of cushion, as well as durable traction. The heel
has a slightly larger outersole pod to improve medial stability, while the lateral side works with the crashpad to keep the foot fromdrifting
inward. Here, design and execution were accomplished with value remaining front and center in the designers’ vision.
“This shoe is light, stable, with the right amount of cushioning, [at] a decent price. What’s not to like?”
Updates the Premier Aztrec • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13, 14; Women 5–12
• Weight: Men 12.7 oz. (size 11); Women 10.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, DMX FoamStrobel board
Reebok Premier Verona Supreme $95
The Verona has gone through three iterations, each punctuated by methodical improvement. Though not intended for overpronators,
the geometry of the midsole is nowmore forgiving of the efficiency breakdown that can occur with fatigue. There’s a lateral Shear unit,
TPUarches that give a bit on impact and direct the foot fromthe lateral side, while a convex-shaped medial midsole prevents the foot
from rolling inward. The segmented outersole, flex grooves and lateral crashpad provide additional guidance to the foot for improved
biomechanical efficiency, while the DMPRTEKoutersole offers durable tractionanda bit of extra cushioning. Inconcert, these changes
provide a responsive, cushioned ride. The upper employs a stretch mesh that’s a bit more open for coolness and moving moisture. The
tongue has been reshaped, and softer lining materials used. The Kinetic Fit Panels are now combined with a SmoothFit interior to
improve step-in comfort, even with barefoot use. The midfoot is supported by the saddle created from the Vector stripes. The result
is a responsive, mid-weight, mid-priced success story.
“They felt good fromthe first time I put themon. There’s a lot of padding around the collar. The toe box has a good amount of wiggle roomfor the
tootsies. I felt like I was running (dare I say?) barefoot inside my socks and shoes.”
Updates the Premier Verona KFS 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13, 14; Women
5–11, 12 • Weight: Men 12.4 oz. (size 11); Women 10.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, DMX FoamStrobel board
Saucony ProGrid Ride 3 $95
Abit bulkier than last year, the Ride nowoffers a plusher ride as the midsole features a larger lateral crashpad and forefoot insert. The midsole
compoundandProGridinthe heel are durable andprovide cushionwithout mushiness. The upper has a smaller percentage coveredwithover-
lays, favoring HF-welded supports in the interior of the forefoot, with fewer spots that might irritate. The fit is secure where necessary, and
there’s no slipping in the heel, thanks to memory foamin the collar. Amoisture-wicking lining prevents the problems associated with wetness.
The outersole has newly configured flex grooves, and what appears to be a more substantial shank (though this is difficult to ascertain due to
the nature and placement of the device), which helps keep the foot lined up through the footstrike. The durable carbon rubber heel and the
blown rubber forefoot contribute their well-known strengths to the layers of cushioning, providing a plush ride to the Ride.
“Quite a bit of cushioning, evenly distributed. They felt a bit heavy, but they’re protective —I’ll say that much for them. They did a good job.”
Updates the ProGrid Ride 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13, 14, 15; Women
5–12 • Weight: Men 13.1 oz. (size 11); Women 10.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, HRC Strobel board
Karhu Stable FulcrumRide $120
Although the name doesn’t indicate it, the Stable Ride is an update to last year’s model. What else is the same, you ask? The midsole
components —including Karhu’s Fulcrum, here in the stability version —and the outersole are essentially the same. There are always
tweaks, especially in updated shoes, but they’ve left the cushy ride and good transition unaltered. The upper has several improve-
ments, primarily for better fit and comfort. The ankle collar and inside heel area have been smoothed out and combine with exterior
heel overlays to offer better support. The logo stripes have been scaled down slightly, and thin, individual HF-welded straps nowsecure
the midfoot to the eyestay to provide support while conforming to the foot. The open forefoot has been maintained, allowing the foot
to spread comfortably. The weight is up slightly, but the stable, cushioned ride and secure fit may be just what you’re looking for.
“Fit well fromtoes to ankles. Good stability and cushiness, but the heel felt a little tippy and took some getting used to.”
Updates the Stable Ride • Recommended for: low- to medium-high-arched feet with mild to moderate overpronation • Sizes: Men 8–13, 14;
Women 6–11 • Weight: Men 13.8 oz. (size 11); Women 11.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted
30 IHRSA | www. heal t hcl ubs. com
NEUTRAL/MOTION STABILIZING
GA0910_26_31ShoeReview_7.qxp:GA03_xx_xxFeature 8/31/10 5:32 PM Page 30
MizunoWave Alchemy 10 $110
The Alchemy continues to be Mizuno’s most consistent motion-stabilizingshoe. The midsole nowfeatures the AP+foamformulation, adding
noticeable responsiveness. The forefoot area of the midsole unit has been slightly broadened for better stability, and the midsole sculpting
allows better articulationwithboththe groundandthe Wave plate. The medial forefoot flex grooves inthe outersole have beengreatly reduced
without inhibiting the transition fromheel to toe, and the outersole has been even more differentiated by gender: The women’s lateral forefoot
is more flexible, while the men’s is a bit stiffer, accommodatingaverage weight differences. Newoverlays supportingthe eyestay wrapthe foot
better, while the top lateral eyelet is hinged for better customization. The interior sports a newsueded material made even more comfortable
by the memory foamankle collar. The stability, cushioning and comfort features make the Alchemy 10Mizuno’s motion-stabilizing MVP.
“It has a very nice balance of padding and ‘feel’ of the road. My foot feels well-protected. After 100 miles, these shoes look and feel brand new.
I ampleased to notice that the dark gray collar (lining) around the ankle is a bit more durable than I have seen on most running shoes.”
Updates the Wave Alchemy 9 • Recommended for: low- to medium-arched feet with moderate overpronation • Sizes: Men 7–13, 14, 15, 16
(D, 2E); Women 6–12 (AA, B) • Weight: Men 13.9 oz. (size 11); Women 11.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted
New Balance 1226 $140
The 1226is NewBalance’s most performance-oriented motion-stabilizing shoe, and it updates the 1225with some reshaping to improve
support and secure the midfoot. Cushioning has been optimized by modifying the rubbery heel crashpad, and the 1225’s three small
rubbery inserts are now a single dual-winged unit in the lateral midfoot that acts as a crashpad under the fifth metatarsal. Stability has
been dialed in with adjustments to the Stability Web shank support, as well as a newiteration of Stabilicore that’s thicker where the forces
are greatest and a bit thinner where they’re less. The outersole has been completely reworked: Flex grooves have been repositioned,
and there’s a bit more blown rubber in the forefoot that’s die-cut to allowgood flexibility. The fit has also been refined with webbing loops
running the length of the eyestay that we found to secure the foot a bit better. The result is a stable, well-supported, well-cushioned shoe.
“Initial fit is comfortable and snug. It seems that these have a nicer and softer feel with some ‘squish.’ Remarkably, these don’t have the same
clunky feel that I’ve experienced in previous NewBalance stability shoes. It’s a good, comfortable shoe.”
Updates the 1225 • Recommended for: low- to medium-arched feet with moderate to maximum overpronation • Sizes: Men 7–13, 14, 15, 16
(B, D, 2E, 4E); Women 6–12(AA, B, D) • Weight: Men 13.8oz. (size 11); Women 11.5oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-
lasted, polyurethane Strobel board
Nike LunarGlide+ 2 $100
The Nike Lunar shoes have been a work in progress, leap-frogging innovation with minor modifications and adjustments. The
LunarGlide+ 2 takes the platformand philosophy of the original and refines the final product. The upper has been tailored for a better
fit, and a newconfiguration of Flywire in the midfoot provides support that holds the foot securely so it doesn’t slide around inside the
open forefoot, a weakness of the initial round. The midsole and ride will be familiar, as the Lunarlon foamand components have been
retained in their original form. The outersole is essentially unchanged, providing a good combination of traction and durability. The
improvements to the upper, the continued great ride and the welcome price freeze all contribute to earning the LunarGlide+ 2 honors
as our Best Shoe in the Motion Stabilizing category.
“Love the way they fit —nice and smooth, and hug your foot and arch. Super light, springy feeling while I run, but they still have plenty of cushion
and support. The stability of the shoes is good. They cinch up around my foot nicely and hold it in place quite well.”
Updates the LunarGlide+ • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation • Sizes: Men
6–13, 14, 15; Women 5–12 • Weight: Men 12.2 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA
Strobel board
Pearl Izumi IsoShift $120
The newIsoShift debuts Pearl Izumi’s newtechnology called the Graduated Guidance System. This is the most efficient midsole geom-
etry that Pearl Izumi has used in a motion-stabilizing shoe to date. It keeps the weight down by using a cradle of second-density EVA
foamto assist the foot through the gait cycle. The shoe affords plenty of stability with good cushioning that has a bouncy response. The
upper has the seam-free construction the brand is known for, along with HF-welded overlays adding a touch of support at the top and
bottomedges of the eyestay, and sturdier synthetic overlays in the heel and toe. A newoutersole configuration of carbon rubber provides
durability and traction. If Pearl Izumi has been a satisfying choice for your training, the IsoShift should be a quality performer for you.
“Fit well; it really secured my foot. Decent cushion, better after a fewbreak-in miles. The stability was about as good as Pearl Izumi has done, and
it feels a lot lighter.”
Recommended for: medium- to high-arched feet with very mild to moderate overpronation • Sizes: Men 7–13, 14; Women 5–11, 12 • Weight: Men
12.6 oz. (size 11); Women 10.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board
PumaVectana 2 $100
For Puma, the Vectana ushered in a return to a traditional approach to motion-stabilizing shoes, and Version 2 irons out some bugs while
refining its strengths. The fit has been adjusted —in part by tailoring, in part by the rake of the heel —and the shoe nowfits true to size (the
original ran about a half-size small). The upper, fromthe stretchy mesh to the memory foamankle collar, is still very plush, while supportively
securing the foot over the midsole. The cushioning is first-rate, thanks to a combination of components: mostly EVA and a blend of rubber.
But the DuoCell unit inthe heel contributes, as do the Ortholite innersole andldCell Strobel board. The M2D(medial seconddensity) extends
farther fromthe arch toward the heel for better stability. The outersole has increased decoupling in the heel to slowoverpronation, and more
segmentation in the forefoot to provide better flexibility for toe-off. The net effect is a plush, stable, high-mileage training shoe.
“Love them. My foot is healing and I upped my miles in these shoes — I liked the stability they provided. I put about 150 miles on these, and they
still are wearing really well.”
Updates the Vectana • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7.5–13, 14; Women
5.5–12 • Weight: Men 14.0 oz. (size 11); Women 11.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, ldCell Strobel board
GET ACTIVE! 31
MOTION STABILIZING
BEST SHOE
Motion
Stabilizing
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Aerobic exercise releases
neurotransmitters that can
boost your brain power.
GA0910_xxDrAmen_7.qxp:GAxxFoodSmarts 8/31/10 5:11 PM Page 32
AEROBIC EXERCISE:
Creating Brain Cells
Aerobic activity that gets the heart rate
up for extended periods of time boosts
brain-derived neurotrophic factor
(BDNF), a chemical that plays a role in
neurogenesis, or the growth of new
brain cells. Think of BDNF as a sort of
Miracle-Gro for your brain. When you
exercise, your brain sprouts new cells.
When your brain doesn’t create as many
new cells as it loses, aging occurs.
Research studies show that exercise
generates new brain cells in the temporal
lobes (involved in memory) and the
prefrontal cortex (involved in planning
and judgment). These new cells survive
for about four weeks, then die off unless
they are stimulated. If you stimulate
these new neurons through mental or
social interaction, they connect to other
neurons and enhance learning. This is
why you have to exercise consistently
to encourage continual new cell growth
in the brain. It also explains why people
who work out at the gym and then go to
the library are smarter than people who
only go to the library.
Cardiovascular exercise does a lot
more than just make you smarter. Heart-
pumping activity is also an instant mood
booster and has been shown to be as
effective as prescription antidepressant
medicine. Exercise activates the same
pathways in the brain as morphine
and increases the release of endorphins,
natural feel-good neurotransmitters.
Getting your heart pumping also
allows more of the natural mood-
Feed Your Head: Supplements That Improve Your Brain
As you age, the brain gets less active. We’ve seen this in a study with 8,000 patients.
You don’t want your brain to get less active, and certain kinds of nutrients can help.
:: A multivitamin. Our food supply has been processed to the point where we have
removed many of the nutrients. Plus, 91% of Americans do not eat five servings of fruits
and vegetables a day — the minimum required to get the nutrition that you need — so I
think everyone should take a multivitamin.
:: Omega-3 fatty acids. As a society, we tend to be low in omega-3
fatty acids. This deficiency is associated with heart disease, cancer,
skin problems, diabetes, obesity, depression and dementia. So I
recommend that my patients take fish oil supplements.
:: Vitamin D. Our vitamin D levels are low. More than two-thirds
of our patients are getting their vitamin D levels checked and
optimized. It is critical.
:: Ginkgo Biloba. When I started doing SPECT imaging, I started
taking ginkgo, because the prettiest brains I saw took ginkgo.
GET ACTIVE! 33
Your Brain
Here’s how to get your mind and
body in sync — and in shape.
BY DANIEL G. AMEN, MD
TRAIN
We all know that exercise does a body good. But did you know that physical activity is the single most
important thing you can do to enhance brain fitness? Working up a good sweat acts like a natural
wonder drug for your brain and enhances its overall function. But not all exercises are the same in
terms of brain benefits. Here’s what different types of physical activity do for your gray matter.
GA0910_xxDrAmen_7.qxp:GAxxFoodSmarts 8/31/10 5:12 PM Page 33
34 IHRSA | www. heal t hcl ubs. com
enhancing amino acid tryptophan to
enter the brain. Tryptophan is a precur-
sor to the neurotransmitter serotonin,
which balances moods. It is a relatively
small amino acid, and it often has to
compete with larger amino acids to
cross the blood channels into the brain.
With exercise, the muscles of the body
utilize the larger amino acids and
decrease the competition for trypto-
phan to enter the brain, which makes
you feel better.
RESISTANCE TRAINING:
Memory Enhancer
For many years, experts have been touting
the benefits of aerobic activity on the
brain. According to research published
in the British Journal of Sports Medicine,
it appears that resistance training may
also have protective powers for the
brain. After a review of three exercise
trials, researchers concluded that resist-
ance training may prevent cognitive
decline in older adults.
COORDINATION DRILLS:
Quicker Minds
Exercise that requires coordination acti-
vates the cerebellum, which is located at
the back of the brain and enhances think-
ing, cognitive flexibility and processing
speed. The cerebellum is also linked to
the prefrontal cortex, where judgment
and decision-making occur. This means
that participating in activities that require
coordination can make you smarter and
give you better self-control.
Some activities and workouts combine
many of these benefits (see the sidebar
above). Participating in more exercise
and sports that create stronger brains
provides innumerable rewards for a
lifetime. A better brain translates into
a better life and a better body. If that’s
what you’re after, start exercising with
brain fitness in mind. I
Daniel G. Amen, MD, is a psychiatrist,
neuroscientist, brain-imaging specialist,
CEO of Amen Clinics Inc., and author
of 24 books, including three NewYork
Times bestsellers. P
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The World’s Best Brain Sports
From the benefits described in this article, you might think that aerobic exercise is the best physical activity for your brain. In reality, the
most powerful brain boosters are activities that combine both aerobic activity and coordination. The aerobic activity spawns new brain
cells, and the coordination exercises strengthen the connections between those new cells so your brain can recruit them for other purposes,
such as thinking, learning and remembering. Here are the combo activities that I recommend.
Table Tennis is my favorite combo activity. It also happens to be the world’s best brain sport. Most people refer to it as
Ping-Pong, though that’s a trademarked name. Table tennis is a better aerobic exercise than you might imagine, and it
gives your brain one heck of a workout. A fascinating brain imaging study from Japan found that just 10 minutes of table
tennis increases activity in the prefrontal cortex and cerebellum.
It’s like aerobic chess. It’s great for hand-eye coordination and reflexes (cerebellum and parietal lobes). You have to
focus (prefrontal cortex) so you can track the ball through space (parietal lobes and occipital lobes), figure out spins
(parietal lobes and occipital lobes), and plan shots and strategies (prefrontal cortex and cerebellum). Then you have to
follow through and execute those tactics successfully (prefrontal cortex and cerebellum). All the while, you have to stay
calm so you don’t get too nervous on game point (basal ganglia). And you can’t dwell on the point you blew a few min-
utes ago (anterior cingulate gyrus) or blow your top when you make a mistake (temporal lobes).
Dancing is highly aerobic and is especially good for your brain if you are learning new steps rather than just grooving to
the music. Taking classes in ballroom, hip-hop or jazz dancing where you have to memorize routines is ideal.
Tennis and basketball both require good hand-eye coordination, quick reflexes, and an ability to see the entire court and
plan your shots.
Martial arts actually enhance the brain’s physical structure. Researchers in Brazil found that people who participated in
a form of martial arts had significantly higher gray matter tissue density than nonparticipants. Of course, this only applies
if you don’t engage in any sort of contact that could result in a brain injury (e.g., mixed martial arts).
With exercise, the muscles of the body utilize
the larger amino acids and decrease the
competition for tryptophan to enter the
brain, which makes you feel better.
The Ultimate Brain/Body Book
For more on Dr. Daniel Amen’s work with improving brain functioning and
mental performance, get the New York Times bestseller Change Your
Brain, Change Your Body: Use Your Brain to Get and Keep the Body
You Have Always Wanted (Harmony Books, 2010), available online and
at bookstores everywhere. For more on Dr. Amen, visit amenclinics.com.
GA0910_xxDrAmen_7.qxp:GAxxFoodSmarts 9/8/10 2:54 PM Page 34
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36 IHRSA | www. heal t hcl ubs. com
GA: Were you fully aware of the cultural
impact of your “rivalship”?
CE: I think in the beginning we each had
our moments of individual stardom. But
most of our career, our rivalry was bigger
than either of us individually. We were very
aware it was an up and down relationship.
I’d like to say that for 18 years we got along
great. But we didn’t. Sometimes we didn’t
like each other, sometimes we were jealous
of each other and sometimes we really
liked each other. But all the time we
respected one another.
GA: Howhas your friendship evolved in
recent decades?
CE: Now we get along great. The pres-
sure’s off. We text each other and laugh
about a lot.
GA: Howdo your workout and diet go hand
in hand today?
CE: Especially because I exercise and do
cardio, I’m very aware of eating my pro-
tein for muscles. I do my weight training
and stay aware of carbs. I eat three really
good meals a day, and my snack will be
a cheese stick, an apple or a protein bar.
I have a great shake with protein powder,
peanut butter, oatmeal flakes, a little bit of
yogurt and skim milk. I’ll mix that up and
drink it at 3 p.m. if I need a little lift.
GA: Give us a breakdown of your
weekly workout.
CE: I usually go to my tennis academy four
mornings a week. I play with the kids for
about two hours. It’s great cardio. I do
BikramYoga once a week. I love to sweat
from the inside out. I do Pilates once a
week. And I do light weights twice a week.
I feel better when I work out; I’m clear in
my thoughts and I’m happier. It’s therapy
for me.
GA: You’ve also remained active with your
Chris Evert Charities.
CE: I didn’t want to be a couch potato after
I retired; I wanted to put myself to good
use. So I started this charity event for the
prevention of drug abuse. I love it. It’s
giving people a second chance. I
SHE REDEFINEDWOMEN’S TENNIS with her expressionless chills and feminine frills.
But while Chris Evert’s singles’ winning percentage of .900 remains unrivaled in her sport,
she shared the spotlight with her arch-rival, Martina Navratilova. ESPN takes an unprece-
dented look at The Ice Maiden’s on- and off-court rivalry with Navratilova — each won
a record 18 Grand Slam singles championships in the 1970s and ’80s — in the documen-
tary “Unmatched,” premiering this month. Here, Evert, now a single mom of three
teenage sons, tells how she stays fit, fabulous and “frenemy”-free at 55.
Get Active!: In the ’70s, you and Martina were the Wonder Woman and Bionic
Woman of sports.
Chris Evert: Martina was the Bionic Woman. I’d look at her with those muscles
ripping out and think, “Gawwwd!” We had a regimen in Aspen where we’d ski for
four hours, play tennis for two hours, then work out with weights for an hour. Then
I’d be dead. And she’d go for an extra hour and play basketball. I’d say, “I’m going
to have a glass of wine.” She inspired me to train off the court and realize that in
tennis you’ve got to go to the gym. You’ve got to get stronger in your legs, your
shoulders and your core.
Sweetness and Bite
With her icy demeanor and All-American looks, Chris
Evert created a new type of female sports superstar.
She’s still going strong at age 55. BY CHRIS MANN
::
InTheClub
GA1010_36InClub_7.qxp:GAxxFoodSmarts 9/1/10 4:28 PM Page 36
International Health, Racquet & Sportsclub Association | Seaport Center, 70 Fargo Street, Boston, Massachusetts 02210 USA
Could Your Wallet
Use Some Shaping Up?
. . . Health Clubs Are Hiring.
Find — and apply for — exciting full-time, part-time
and contractor positions at health clubs and wellness
companies located around the world!
Visit www.healthclubs.com/jobs today.
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P
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Culture&Community
Here are Your Fittest
and Fattest States
It’s a big country — in some places, too
big. The biggest bulges are in the South,
according to the advocacy group Trust for
America’s Health, which recently accu-
mulated the data on health trends in
America’s 50 states and the District of
Columbia. Below are the top five states
ranked best and worst in percentage of
obese residents per total adult population.
Go to healthyamericans.org for more sta-
tistics and other information on healthy
living trends.
THE FAT FIVE
Mississippi (33.8%)
(tie) Alabama and
Tennessee (31.6%)
West Virginia (31.3%)
Louisiana (31.2%)
THE FIT FIVE
Colorado (19.1%)
Connecticut (21.4%)
Massachusetts (21.7%)
Hawaii (22.6%)
Vermont (22.8%)
1
2
4
5
1
2
3
4
5
Rudy Smith: 1925-2010
Y
ou may not have heard of Rudy Smith, but if you train in a gym, you’ve likely
used his invention. Smith was a surfer known as the “T-Street Tarzan” for his
wild Tarzan yells while riding the waves off the coast of San Clemente, Calif.,
but it was while he was working in the health-club industry that he developed the
training tool that bears his name. Originally conceived by Rudy’s friend, fitness legend
Jack LaLanne, the Smith machine makes difficult barbell exercises safer and more
accessible by utilizing catches, hooks and steel rails to allow a more fixed, balanced
range of motion. The popular device opened up a new world of challenging barbell
exercises to more people, and it’s difficult to find a gym these days that doesn’t have
at least one Smith machine.
Rudy died on July 5 just a few days before his 85th birthday. He made other
substantial contributions to the fitness industry, and lived the lifestyle he
preached. His philosophy is summed up by one of his favorite sayings: “In
all of life, you are either striving to make yourself better or allowing your-
self to get worse.”
See rudyandvirginia.com for more on Rudy’s legacy.
If there are young children in your life, you probably worry about their future health and fitness levels. The fear is
that they’ll become shut-ins, addicted to TV, video games and computer networking sites. It’s a legitimate worry.
A brand-newingenious programcalled “Mozart in Shape” (MIS) is an effort to create fitness-conscious chil-
dren, while helping to enhance their neuro-cognitive abilities. Designed for children ages 5–9, MIS uses vivid and
engaging stories to drawkids into a world of imaginative games. The creators of MIS tested different story games
for 10 years to find the best motivating movement narratives, which often have the children mimicking the actions
of animals as the music flows, swoops and hops. Not only do the children have fun while exercising, but they’re
also boosting their cognitive abilities, as research suggests when children are exposed to classical compositions.
For more on MIS and howto incorporate it into your child’s daily routine, visit mozartinshape.org. I
MOZART SAVEDMY KIDS
38 IHRSA | www. heal t hcl ubs. com
GA1010_38CultComm_7.qxp:GAxxFoodSmarts 9/7/10 1:38 PM Page 38
Go to healthclubs.comand click on Get Active! Digital.
It’s entertaining, motivating, and it’s FREE!
GAWebAd10_09:Layout 1 10/27/09 5:08 PM Page 1
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::
Results
40 IHRSA | www. heal t hcl ubs. com
Ever since I can remember, I’ve always had a weight issue.
Even at an early age, I would be picked on for being heavy,
and by the time I reached middle school, my mom had had
enough. She took me to a doctor and I was put on a pre-
scription diet pill. I did lose weight, but I put it right back on.
Nothing seemed to help.
My life changed on April 14, 2009, at the age of 44. I went to
see my doctor for a routine physical and received very bad news:
My blood pressure was through the roof. He told me that I was
at an extreme risk for a heart attack or stroke if I didn’t get my
weight under control. On that day, the scale read 350 lb.
I was in shock. After leaving his office, I walked to the
parking lot and made the firm decision to change my life
right then and there. And I’m proud to say that I did.
I immediately eliminated unhealthy food from my
diet. Growing up in the South, this meant changing every-
thing — no more fried chicken, mashed potatoes and biscuits.
I also cut out fast food, starches, sugar, salt and bread.
I began eating grilled chicken, fish, and fruits and vegetables,
and I concentrated on smaller portion sizes. It was amazing
how much energy I had.
THE GYMPITCHES IN
The next thing I did was join my local Gold’s Gym. The
trainers and staff were very supportive of my goals and
helped me every step of the way. I know it sounds like a lot,
but for the first 18 weeks, I worked out three times a day,
seven days a week. I did one hour of cardio in the early morning,
60–90 minutes of weight training in the afternoon, and an
hour of cardio in the evening. My job as a local truck driver
enabled me to make this regimen work.
After six months of hard work, I went from 350 lb to 220 lb,
and my waist shrank from 48 to 33 inches! And I did it all with
no drugs and no diuretics, just healthy eating and exercise.
I also regularly supplement with protein shakes, and take BCAAs
and a quality multivitamin.
I never give myself cheat days, because food is the part where
I have to be honest with myself. I know that if I cheat once, I’m
going to cheat again. Instead, I reward myself once a month by
buying new clothes. My rationale is that food is a guilty pleasure,
and once you eat it, it’s gone. If you buy clothes — especially
clothes you look good in — you get to keep wearing that cheat.
I can’t even begin to put into words what I feel like now. It’s
like I got a second lease on life. I feel years younger than I did
just one year ago, and if I can inspire people to take control of
their lives, that’s my primary focus. I
Cold Turkey
A stern warning from his doctor made David Lacey change his life. BY DAVID LACEY
David Lacey
Age: 45
Hometown: Atlanta, Ga.
Height: 6” 4”
Weight Before: 350 lb
Weight Now: 220 lb
David’s Message: Be honest
with yourself, and be
persistent. Look down
the road — don’t
worry about the scale
tomorrow, worry about
the scale six months
from now.
GA0910_40GAResults_7.qxp:GAxxFoodSmarts 9/1/10 10:26 AM Page 40
Drew Brees wanted to go from season-ending injury to champion
quarterback. So, with the help of TRX
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Suspension Training
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that’s just what he did. TRX
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specified training programs plus over 300 exercises so that
anyone at any level can conquer their specific, big, audacious,
and totally inspiration goal. So what are you moving towards?
© 2010 Fitness Anywhere, Inc., San Francisco, California. All rights reserved. TRX
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and Suspension Training
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trademarks of Fitness Anywhere, Inc. in the U.S. and other countries.
417)*661;17$;U
Drew Brees, Champion Quarterback
IT’S NOT ONLY ABOUT THE GEAR.
IT’S ABOUT THE GOAL.
Visit getwiththemovement.com
to see the TRX in action.
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take the quality of your club workout
with you when you travel.
if your club is a member of IHRSA and participates
in the Passport Program, you are eligible for guest
privileges at over 3,200 quality clubs worldwide when
you travel. ask a club employee for program details.
treadmill.
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