Fall 2011 Get Active! Magazine

Run For

YOUR LIFE! The BEST
Shoes for Active People
SHEMAR MOORE
Is He the Fittest Actor on TV?

How To Survive in a

“Sugar Nation”

Danica Patrick ON STAYING HEALTHY AND HER CAMPAIGN
TO FIGHT COPD

Every princess has her story. Yours may or may not involve kissing frogs.

Disney’s Princess Half Marathon Weekend Feb. 24–26, 2012
Like a Disney Princess, you have that inner voice urging you to chase after your dreams. So imagine a 13.1 mile run through the Walt Disney World Theme Parks where you’re part of the magic. Once upon a time? For you, it’s right now.
®

Register at runDisney.com | Keep up with us on
S&R-10-18869 © Disney

:: Publisher’sWelcome

A Plague on Both Their Houses
Hold that thought: A good idea emerges to improve America’s health!
Nice idea, right? But with the national debt as high as it is, can Congress afford to pass yet another tax break? A better question is, can it afford not to? Consider this: I Primary prevention — that is, deterring the onset of disease before it occurs — is the most efficient, cost-effective way to stem the tide of chronic disease. I Today, almost half of American adults suffer from at least one chronic illness. According to the Partnership to Fight Chronic Disease, virtually all Medicare spending — 96 cents of every dollar — is spent on chronic disease care and treatment. That adds up to billions! I According to the Centers for Disease Control and Prevention, 80% of heart disease, stroke and type 2 diabetes cases — as well as 40% of cancer cases — could be avoided if people simply exercised more, ate a healthier diet and stopped smoking. I By making fitness more affordable, PHIT would encourage more Americans to exercise — one of the most effective forms of primary prevention. Congress has a choice: It can sit idly by as America’s health-care costs continue to skyrocket, or it can take a simple step to encourage primary prevention and healthier living. PHIT is needed. Let’s pass it now!

ABOUT IHRSA
The International Health, Racquet & Sportsclub Association (IHRSA) is a nonprofit trade association representing health clubs, fitness facilities and industry suppliers worldwide. Every day IHRSA members help millions of people obtain better health through exercise. To find a quality IHRSA club, visit healthclubs.com. The health club industry’s premier event, IHRSA's 31st Annual International Convention & Trade Show, will be held in Los Angeles from March 14–17, 2012.

CEO & PRESIDENT
Joe Moore

BOARD OF DIRECTORS
Art Curtis Chairperson Millennium Partners Sports Club Management Chuck Runyon Anytime Fitness, Inc. David Hardy Franvest Capital Partners Fitness Industry Council of Canada Kilian Fisher Kilian Fisher Leisure Solutions Kay Yuspeh Elite Sports 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 Christian Pierar De Fitness Organisatie

On most days of the year, the actions of our nation’s politicians — Democrats and Republicans alike — seem to defy common sense and civility. Case in point: the debtceiling fiasco this summer. There was, however, one recent moment when common sense prevailed in Washington. On July 26, Rep. Kevin Brady, R-Texas, with bipartisan support, introduced The Personal Health Investment Today (PHIT) Act in the U.S. House of Representatives. The PHIT Act (H.R. 2649) would significantly reduce physical fitness costs for the American public. PHIT would allow individuals to pay for various physical activities with pretax dollars from a tax-favored account. As a health-club member, you would be allowed to use pretax health savings accounts to pay for your membership and portions of the costs of fitness equipment, just as you may currently use these accounts to pay for prescription medications and doctor visits.

Yours in health,

Jay Ablondi Publisher

Jasmin Kirstein My Sportlady Fitness Robert Brewster The Alaska Club David Patchell-Evans Ex-officio GoodLife Fitness Clubs
GET ACTIVE! 1

GET ACTIVE!
Join a nationwide effort to support positive health policy, such as PHIT (H.R. 2649). Go to healthclubs.com and click on “Exercise Your Rights” to send a powerful message to Washington.

Contents
26
COVER STORY

18 Driven to Make a Difference
Danica Patrick makes a pit stop to talk to us about fitness, being a role model, and her urgent quest to raise awareness of COPD.

How to get a step ahead.

By Chris Mann

TRAINING

26 2011 Fall Shoe Review
Love to run? Here’s how to avoid the agony of the feet, and choose the best shoe for you. By Cregg Weinmann

33 Put Your Heart Into It
Lose more weight and get a more satisfying workout by utilizing heart-rate monitors. We show you how. By Stacy Anschultz

DEPARTMENTS/COLUMNS

1 Welcome 7 Results: Darren Williams
He wanted to see his daughter grow up, so this loving father lost hundreds — that’s right, hundreds! — of pounds.

9 The Active! Life
News and notes on all things fitness, health and nutrition. Compiled by the Editors

Get moving, get happy!

9

16 Hot Tips: Get This Book!
Sugar Nation is a personal journey into the heart of the diabetes crisis that shows how exercise and diet may be the best cure of all.

38 In The Club
“Criminal Minds” star Shemar Moore recently turned 41, but he’s not about to slow down, especially in the gym. By Chris Mann

40 Results: Tammy Ramos
This young mother lost her baby weight and became a fitness competitor. Here’s how she did it.

Cover Photo: Courtesy of Drive4COPD.com

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The IHRSA STORE
FIX YOUR OWN PAIN WITHOUT DRUGS OR SURGERY

Special offer to Get Active! readers – 20% off list price*
Use code: Active-11 Expires: 12/31/2011
Fix Your Own Pain Without Drugs or Surgery is for everyone who is experiencing pain and wants to stop hurting. Renowned research scientist and author Dr. Jolie Bookspan first explains how pain develops and continues. Then, in an enjoyable and easy-to-read manner, Dr. Bookspan shows how to apply simple techniques to stop the causes of pain—and keep it from coming back. The book addresses neck and upper back pain, lower back pain, shoulder pain, hip pain, knee pain, ankle and Achilles pain, general foot pain, leg and foot cramps, wrist pain, mystery pain, and much more. Author: Jolie Bookspan, Ph.D. Length: 330 pages

Find hundreds of health and fitness books, DVDs and audio recordings at ihrsa.org/store
*Terms and Conditions: Offer expires 12/31/11 at 11:59 p.m. This offer is valid for individual orders only and is not good in combination with any other special offer. Discounts are not valid on digital DVD downloads/streaming and eBooks. Healthy Learning reserves the right to change or discontinue the offer at any time without notice. All rights reserved.

IHRSA.org/Store
Presented by Healthy Learning
TM

:: IHRSAWire
Health Clubs For Heroes
IHRSA announces free gym memberships for military families.
xecutives from the International Health, Racquet & Sportsclub Association (IHRSA) joined first lady Michelle Obama on the South Lawn of the White House on May 9 to announce the launch of the IHRSA Joining Forces Network — an affiliation of health clubs throughout the country that will offer free memberships to immediate family members of actively deployed reservists and National Guard members. The announcement took place at a health and wellness event for military families hosted by Mrs. Obama that combined the Joining Forces and Let’s Move! (the campaign to fight childhood obesity) initiatives. Joining Forces is a comprehensive national initiative launched by Mrs. Obama and Dr. Jill Biden to mobilize all sectors of society to give our service members and their families the opportunities and support they have earned. Let’s Move! is also a comprehensive initiative launched by the first lady, dedicated to solving the problem of obesity within a generation so children born today will grow up healthier and able to pursue their dreams. “The freedoms that each of us enjoys every day are possible because of the sacrifices that our nation’s military families bear,” said Joe Moore, IHRSA’s president and CEO. “Joining Forces offers us an opportunity to provide these families with the support they are due.” Participating members of IHRSA have agreed to offer free memberships to immediate family members (ages 13 and older, where applicable) of actively deployed reservists and National Guard members. Clubs may also provide additional benefits such as child care, children’s programs, group classes, discounts for veterans and discounts for active duty families. To learn more about the IHRSA Joining Forces Network, please visit healthclubs.com/ joiningforces.

{frequently asked questions
for this membership? 1Who is eligible Forces The IHRSA Joining Network is honored to provide military families with the support they are due. Memberships are available to immediate family members of actively deployed reservists and National Guard members, which may include spouses, teenage children, parents or siblings. available only family 2 Is thetoprogrammembers of reservists and National Guard? The program is primarily for family members of actively deployed reservists and National Guard members because these families do not typically have easy access to fitness facilities located on military bases, but clubs may expand the program for other branches. How will the complimentary 3effect?longmembership be in Participating clubs are encouraged to offer six-month complimentary memberships. pating club, member4 As a memberisofmya particiship now free? Club members should expect to fulfill their current contractual obligations. I find IHRSA 5 How doclub? a participating Visit healthclubs.com/joiningforces to find participating clubs and the services offered at each location. What should I do if are no clubs 6my area?participatingthere in You can recommend clubs for the IHRSA Joining Forces Network at healthclubs.com/joiningforces.

E

LIKE US? TELL US!
Find Us on Facebook at Facebook.com/GetActiveMagazine
Let’s face it, you’ve already “liked” your local bakery on Facebook. After you indulge in that doughy goodness, cancel out those extra carbs by connecting with Get Active! online at Facebook.com/GetActiveMagazine. You’ll get an early look at future covers and articles, read bonus material that couldn’t fit in the magazine, interact with us via quick polls, and much more. 4 IHRSA a t w. hcl 4 IHRSA | w w w. h|ewlwh c lhuebasl .tc o mu b s . c o m

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.

International Health, Racquet & Sportsclub Association | Seaport Center, 70 Fargo Street, Boston, Massachusetts 02210 USA

GA! on the Web
Visit HealthClubs.com
Find more fitness info and a club directory at HealthClubs.com.

EDITORIAL
Jim Schmaltz EDITORIAL DIRECTOR Jay Ablondi PUBLISHER Lynn Weatherspoon MANAGING EDITOR

ART
Michelle Brown ART DIRECTOR

PRODUCTION
Nicolle Waxman CONSULTING PRODUCTION DIRECTOR

CONTRIBUTORS
Stacy Anschultz; Chris Mann; Tammy Ramos; Jim Schmaltz; Kristen Walsh; Cregg Weinmann

ADVERTISING SALES
ihrsa.org/cbi Main Office Number (800) 228-4772 (617) 951-0055 fax: (617) 951-0056 [email protected] Michele Eynon VICE-PRESIDENT OF ADVERTISING
(617) 316-6760

HealthClubs.com
Unlike magazines, an active lifestyle doesn’t take weeks off. That’s where HealthClubs.com comes in. This comprehensive site begins where the publication ends, providing an ongoing conversation with the fitness community, where training, nutrition and lifestyle tips can be gleaned from a multitude of resources. HealthClubs.com also features a search engine that locates quality health clubs anywhere you might be, highlighting those facilities that participate in the IHRSA Passport Program. Stay in touch with the global fitness community by regularly visiting HealthClubs.com.

Jessica Gutstein SENIOR ACCOUNT EXECUTIVE
(617) 316-6762

Donna Garrity ACCOUNT EXECUTIVE
(480) 575-1486

Mireille Rivara ACCOUNT EXECUTIVE
(516) 442-2682

Will Finn ADVERTISING BUSINESS DEVELOPMENT
(617) 316-6755

CIRCULATION AND SUBSCRIPTION
Kristen Walsh SENIOR EDITOR

INTERNATIONAL HEALTH, RACQUET & SPORTSCLUB ASSOCIATION
Joe Moore Anita Lawlor Helen Durkin Jay Ablondi
PRESIDENT & CEO CHIEF OPERATING OFFICER EXECUTIVE VICE PRESIDENT OF PUBLIC POLICY EXECUTIVE VICE PRESIDENT OF GLOBAL PRODUCTS

EXERCISE YOUR RIGHTS!
Don’t let legislators negatively impact your ability to lead the fitness lifestyle. At HealthClubs.com, you’ll stay informed. We’ll provide you with the tools you need to influence the political process when legislation threatens — or enhances — your ability to get the most out of your health-club experience. Exercise your rights! Visit HealthClubs.com.
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IHRSA Seaport Center 70 Fargo St., Boston, MA 02210 Ihrsa.org HealthClubs.com Copyright 2011 IHRSA

Volume 7 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 facilities and paid mail subscriptions. ©2011 by IHRSA. Title is protected through a trademark registration in the U.S. Patent Office. Canada Post International Publications Mail (Canadian Distribution) Sales Agreement No. 1041622. Published by IHRSA, 70 Fargo Street, Boston, MA 00221. All Rights Reserved. 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 constitute an endorsement by Get Active! or IHRSA. Get Active! does not endorse any form of 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 liability, either expressed or implied, for any products featured, advertised or demonstrated herein.

:: Results

A Father’s Wish
Darren Williams couldn’t bear the thought of missing his daughter’s wedding.
BY DARREN WILLIAMS

Darren Williams
Hometown: Muscatine, Iowa Weight Before: 452 lb Weight Now: 155 lb Darren’s Message:

DARREN’S STORY BEGINS in April 2008 when he weighed 452 lb. He lived in fear of heart problems and worried that he would not live to see his daughter grow up. The primary motivation behind my lifestyle change was the fact that I wanted to be able to live a long life and be there for my daughter. I wanted to play outside with her and be able to walk her down the aisle when she got married. I wanted to provide my wife with the happiness that she deserves. When I looked at myself and the health issues that I had started to have, I was scared to death that I would not live long enough to be a part of my daughter’s life. She was 3 years old at the time. I started counting calories and began to try to walk outside. At first, it was a struggle to even make it around the block without being out of breath, or my back and legs killing me. I joined Anytime Fitness in Muscatine, Iowa, in October 2008, and it was one of the biggest keys to my success. Being able to work out every day, anytime of the day, allowed me to stick to a daily workout routine. Having 24-hour access, as well as access around the country when I traveled, was absolutely critical for me to not lose focus.

“There is no magic list of steps to follow. It all comes down to hard work, setting goals, focus and accountability.”
My workout regimen started with walking at 2 mph on the treadmill for 10–15 minutes. Today I run seven miles each day on the treadmill at 6.5 mph, lift weights three times a week, and ride on a stationary bike three or four times a week. I feel that the key to my success was tracking my daily workout results, setting goals, and striving toward achieving those goals. I made sure that I did not go to the extreme, gradually increasing the intensity and length of workouts so I could be successful. Planning is also a key factor for success — planning your workout schedule, your daily meals the day before, travel plans on where and when to work out, and where and what to eat. There is no one magic list of steps to follow to make it happen; it has to start with a 100% commitment from you to see it as a lifestyle change, not a diet. From there, it comes down to hard work, setting goals, focus and accountability. I
GET ACTIVE! 7

Photos: Courtesy of Darren Williams

|| E x e r c i s e

TheActive!Life
|| F i t n e s s || F o o d || N u t r i t i o n || B Y T H E

E D I T O R S

EXERCISE & FITNESS

Is Exercise The Ultimate Brain Booster?
Scientists prove that physical activity can enhance memory and cognition at any age.
t seems that the more you work out, the better your brain operates. Just in the last few weeks, researchers have found that … Exercise focuses the brain. Student athletes proved they were faster thinkers compared with non-athletes in a study published in Medicine & Science in Sports & Exercise. The researchers guessed that the collegeage athletes were better at processing information quickly.

I

Exercising while learning boosts test scores.
This study used grade-school children and found that those who exercised while looking at geography lessons increased their state test scores from 55% to 68.5%. The study was presented at the Pediatric Academic Societies 2011 Annual Meeting in Denver. Aerobic exercise can increase brain size. Scientists showed that adults ages 55–80 who engaged in a single year of aerobic exercise increased the size of their brains in the area of the hippocampus, the area of the brain that’s crucial for memory and spatial navigation. The study was published in Proceedings of the National Academy of Sciences. Exercise keeps the aging brain sharp. Two different studies published in the Archives of Internal Medicine discovered that among a group of 74-year-olds, those with the highest levels of physical activity had the lowest percentage of developing any cognitive impairment compared with those who engaged in the least amount of physical activity. THE TAKEAWAY As you can see, every age group can enhance their mental capacities by exercising regularly. When you also consider that working out has been shown to help reduce depression, it appears that the best thing you can do for your head is get your body moving.

GET ACTIVE! 9

TheActiveLife ||
[ research shows ]

EXERCISE & FITNESS

ALL IN THE TIMING …
Win-win with a spin: Dancing is fun exercise, especially with a partner.

I Work out in the morning

for a better night’s sleep. When subjects exercised in the morning, they improved their deep sleep by 75% more than when exercising at night. Source: American College of Sports Medicine Exercising after meals helps control blood sugar. No surprise that exercise enhances insulin action, and it does so immediately. Source: Mayo Clinic
I

Shall We Dance?
It may be fall, but you’re probably still clubbing and shaking it at some hot outdoor parties. That’s good, because you’ll also be burning calories. And yes, you can factor dancing into your weekly workout totals. Just as with your other cardio exercises, the intensity and duration of dancing determines the number of calories you burn. As you can see from the adjacent chart, 30 minutes of moderate-intensity dancing is comparable to the same amount of time spent walking at 4.5 mph or cycling at 10 mph.

Activity (30 minutes duration) Casual dancing Moderate dancing Extreme dancing Slow jump rope Fast jump rope Cycling @ 5.5 mph Cycling @ 10 mph Cycling @ 13 mph Walking @ 2.5 mph Walking @ 3.5 mph Walking @ 4.5 mph

Calories Expended 205 233 288 287 357 124 233 330 136 178 240

ExerciseRx

Yoga Can Settle Dangerous Irregular Heartbeats
The ancient practice can be a heart-healthy boon, as long as you’re not doing the kind that places you in stifling heat.
Source: The American College of Cardiology

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Photos: Thinkstock (2)

Give Your Muscles a Break
How long does it take for your muscles to fully recover from intensive training? A recent study to assess the effects of exercise-induced muscle damage found that both subjective soreness and biomarkers for muscle damage were significantly elevated for at least 72 hours following plyometric exercise. Likewise, the ability of the affected muscles to generate power was reduced during the same period, and there was a statistically significant reduction in athletic performance. THE TAKEAWAY Lack of progress is sometimes due to overtraining, and this study seems to support designing a program that gives you at least three days between specific body-part workouts.

Quick Tip
KNEE REHAB: If you’re trying to heal bad knees, try moving backward on the treadmill or elliptical machine. Exercise scientists found that backward cardio helped improve leg strength and aerobic capacity while placing less strain on injured tissue.
Source: American College of Sports Medicine

INTENSE to the gym and bust your IS According to new research by the EXERCISE butt. A HAPPY PILL Depressed? Then get
British Psychological Society, you get a significantly greater mood boost with vigorous exercise than with less strenuous workouts. The scientists studied moods of the subjects before, during and after the workouts and found that only the intense exercisers had considerably elevated moods 20 minutes after the workout. THE TAKEAWAY It’s not just about looking good. This and other studies confirm that exercise can help relieve symptoms of depression.

[ research shows ]

Both Worlds: Interval Weight Training
This type of workout can burn fat and build muscle at the same time. Here’s how to do it: After a brief warm-up, use a weight you can lift for 10 reps, then reduce the weight by half and continue until your muscles begin to burn. Stop, rest 15 seconds, then take the weight up to 75% of your original weight for another 5–10 reps. Immediately reduce the weight by half again and rep out until you hit muscle failure. THE TAKEAWAY Weight intervals are far easier to do on machines since you have to vary the poundage quickly, so stick to them for intervals.
GET ACTIVE! 11

Photos, top to bottom: iStockphoto; Thinkstock

“I feel awesome!” A great workout does wonders for your mood.

TheActiveLife ||
[ research shows ]

FOOD & NUTRITION

Get Juiced

A

ccording to a study presented at the 2011 Experimental Biology meeting, drinking 100% fruit juice may prevent multiple diseases, including the conditions listed below. Researchers said that all the fruit juices were linked to greater antioxidant activity. Remember, this is real fresh juice, not the sugary concentrate loaded with chemicals that sometimes claim to be “real.” Read labels!

Fruit Juice Cranberry Grape, apple Pomegranate Orange, grapefruit

Benefit Helps prevent urinary-tract disease Helps protect against cognitive decline Reduces risk of prostate disease Reduces risk of respiratory and digestive cancers

Fighting disease, one tangy glass at a time.

You don’t have to be high to fall victim to “the munchies.”

COOKIES & POTATO CHIPS – THEY’RE LIKE DRUGS, MAN
You don’t need a bong to get marijuana-like effects in your body. According to a study that appeared in the Proceedings of the National Academy of Sciences, the chemical reaction that you get from smoking weed can also result from eating high-fat treats like ice cream and potato chips. This dietary fat appears to activate endocannabinoids, the same chemicals in the brain that are triggered by ingesting marijuana. These neurochemicals also affect mood and regulate anxiety, appetite and relaxation levels. THE TAKEAWAY Compromise by setting up a diet “cheat” day once a week, when you can indulge in fattening foods. But stick to healthy eating the rest of the week.

90%

HOT TIP

Red pepper can help control appetite. Cayenne chili pepper that contains capsaicin increases body temperature and burns more calories through natural energy expenditure. Sprinkle some on your food.

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Photos: Thinkstock (2); iStockphoto

That’s the proportion of Americans who claim they eat a healthy diet, according to a survey by Consumer Reports Health. Considering that more than one-third of Americans are obese, according to the U.S. National Center for Health Statistics, selfdelusion should now join overeating and junk food as growing health problems in the U.S.

:: HotTips get this book!

Sweet Poison
Sugar Nation exposes the underlying causes of the diabetes epidemic and delivers simple solutions to stop it. Will we listen? BY JIM SCHMALTZ
OCCASIONALLY A BOOK IS published that should be required reading for every man, woman and child. Sugar Nation by Jeff O’Connell (Hyperion, 2011) not only achieves that distinction, but should also be added to medical school curricula around the country. The book begins with an alarming premise that may sound familiar to you by now: Millions of Americans are killing themselves with type 2 diabetes (also known as adultonset diabetes), and it’s threatening the physical and financial health of the entire world. “Diabetes, along with obesity, is looming as the biggest epidemic in human history,” one researcher tells O’Connell. At current rates, one of every three people born in the United States will become diabetic. Like other notable books on urgent public-health issues (e.g., Silent Spring, The Omnivore’s Dilemma), Sugar Nation is a revelatory call to action that challenges conventional wisdom and entrenched elites. O’Connell’s maddening and enlightening journey into the diabetes industrial complex exposes the powerful corporate interests behind our sugar fix and its unwitting enablers in the form of physicians and medical authorities who are misinformed (or uninformed) about what’s fueling the crisis. Sugar Nation is a personal story as much as it is the chronicle of a disease. A veteran health and fitness journalist, researchers and diabetes patients; visits numerous clinics and conferences; and scours the latest medical literature. What he learns is that people are losing limbs, going blind and dying before their time when making simple lifestyle changes can manage diabetes, if not outright cure it.

THE BUSINESS OF DISEASE
These simple lifestyle changes are a variation on the following theme: reducing carbohydrate intake (mostly refined carbs with high glycemic loads) and exercising regularly — daily if possible — punctuating your routine with high-intensity interval training. O’Connell unearths plenty of evidence that lifestyle intervention should be the preferred initial treatment for diabetes. He writes: “Back in early 2002, the medical world was stunned when a combination of lifestyle changes (dietary adjustments, exercise, and the resulting weight loss) reduced diabetes incidence by 58 percent in the Diabetes Prevention Program, a major multicenter clinical research study. The superstar of type 2 diabetes drugs, metformin, reduced it by only 31 percent. Problem solved, you might think.” You’d be wrong. Instead of altering diets and encouraging exercise, physicians reach for the prescription pad as a reflex to a diabetes diagnosis. This is the result of doctors being unaware of

O’Connell (he is a former colleague, and I am cited in the acknowledgments) would appear to be an unlikely Virgil for a descent into insulin-resistant hell. Tall, thin and outwardly healthy, he learns that his estranged father is gravely ill with type 2 diabetes and that the condition can be inherited. After doctors confirm he is prediabetic, O’Connell begins a quest to understand the disease. He interviews dozens of doctors,

16 IHRSA | w w w h e a l t h c l u b s . c o m

the power of the exercise/diet fix, along with pressure from the pharmaceutical industry, which benefits more from treating the disease than seeing it cured. According to experts at Stanford University, the U.S. spent $12.5 billion on diabetes prescriptions in 2007, reports O’Connell. That’s a lot of bread invested in not telling us to stop eating bread. It doesn’t help that the American Diabetes Association’s guidelines give short shrift to the lifestyle cure. O’Connell discovers that the ADA is just one of several major medical organizations influenced by financial entanglements with Big Pharma and poorly served by general bureaucratic paralysis. He writes: “If a nondrug alternative works better than the drug therapy, shouldn’t the nondrug alternative be the preferred treatment? At present, no organizing principle for guideline committees says to take the least invasive alternative.” O’Connell’s frustration at the drugfirst approach becomes an appeal to our national character: “We’re indoctrinated to think that it [diabetes] always wins in the end, when it should lose every single time,” he writes. “Our

collective response to this lifestyle disease is to fill drug prescriptions? Shouldn’t the land of the free and the home of the

It puts a human face on a crisis that touches people from all income groups, regions and backgrounds.

“Along with a low-carb eating plan, a gym membership is the most potent antidote to type 2 diabetes,” writes O’Connell.
brave set its sights much higher than that? We defeated the Third Reich, but we can’t beat this?” We live in an environment that promotes diabetes, and while it seems that sedentary and fast-food habits are permanent fixtures of our 21st century lifestyles, O’Connell stresses that changing your ways shouldn’t be perceived as painful. He writes: “Once you decide that your heart, kidneys and limbs are worth more than hamburger buns, French fries, and glazed doughnuts, you’ll do more than avoid complications. You may find yourself in the best shape of your life. Don’t think of this as the end of your best days; those are still coming your way.” Reading Sugar Nation is your first step to these better days. I

A HUMAN STORY
O’Connell identifies a growing number of researchers and physicians who champion lifestyle changes over drug therapies. He becomes his own best case study and successfully uses the diet-and-exercise formula to control his own blood sugar and insulin response. Today, he is diabetes-free. Sadly, it’s too late for millions of others. O’Connell’s unsparing accounts of his father lying in a hospital bed ravaged with the disease are heartbreaking.

beating diabetes with exercise
In Sugar Nation, author Jeff O’Connell makes an irrefutable case that lifestyle changes are critical in combating a diagnosis of prediabetes or diabetes. While manipulating dietary choices is the logical place to begin in diabetes management, he stresses the importance of exercise as an essential element in combating the disease. “Along with a low-carb eating plan, a gym membership is the most potent antidote to type 2 diabetes,” writes O’Connell. He speaks with experts who identify high-intensity interval exercise (HIIT) as the preferred workout regimen to affect insulin sensitivity. HIIT is a style of training where you “alternate bursts of intense cardio exercise, like sprinting, with a more relaxed pace.” While HIIT training demands greater exertion, it’s also a workout that can be completed in shorter time than traditional cardio workouts. James Timmons, PhD, a university researcher who studied HIIT’s influence on diabetics, told the writer: “The intense

contractions that fatigue muscle really break down carbohydrate stores in muscle as well. The muscles then become much more responsive to insulin as they attempt to replenish these stores.” As O’Connell sums up: “… the latest studies suggest that the blood sugar benefits of high-intensity training don’t just meet those of longer, steady-pace cardio sessions — they exceed them.” Research has also found that exercise can deliver enormous benefits to diabetics even when sufferers fail to reach their weight-loss goals. “In the Diabetes Prevention Program, those subjects who didn’t hit their target weight loss, yet did hit their target for exercise, still had a 44 percent reduction in diabetes risk relative to a placebo group.” Whatever type of workout program you engage in, do it as regularly as you would take a medication for diabetes. It’s that powerful. “The research is unequivocal,” writes O’Connell. “For example, a major Finnish study on diabetes prevention found that regular exercise reduced diabetes incidence in subjects by nearly 70 percent compared with subjects who didn’t exercise.”
GET ACTIVE!

17

Driven
Danica Patrick moves fast, but in her fight against COPD, she wants us all to stop and take a breath.
acing wunderkind and Go Daddy spokes-hottie Danica Patrick has mastered maneuvering the steepest of curves — behind the wheels of 1,500-lb Indycars and 3,400-lb stock cars and, in her teeny-weeny Sports Illustrated bikini, on the hood of a vintage 1960s AC Cobra. But the 5’ 2”, 105-lb dynamo found herself far less equipped to handle the curve that life threw her when her beloved grandmother died of chronic obstructive pulmonary disease, or COPD, at age 65 in 2001. Ten years later, the NASCAR and Indy star, 29, is steering her grandma’s memory — and life-changing early detection — into the spotlight as a celebrity ambassador for the Drive4COPD campaign. Since 2010, the initiative, through NASCAR races, other live events and Drive4COPD.com, has screened more than 1 million people potentially at risk for the progressive lung disease, which is the nation’s fourth leading cause of death.

TO MAKE A DIFFERENCE

r

BY CHRIS MANN

“This is a very underdiagnosed disease,” Patrick stresses. “If it’s not treated, you lose lung function. That’s why this campaign is so important, so you can become aware of the signs and symptoms. If you catch it early, you can start to take care of it so you slow its progression and live a pretty normal life.”
The first woman to win an Indy race, however, lives anything but a normal life. Juggling both the Indy and NASCAR circuits since last year, Patrick maintains a breakneck pace in her professional life, burning rubber across the globe during her nearly 10-month racing season. When not manhandling a massive speed racer, the power-packed athlete builds her strength and endurance at the gym and, thanks to her globe-trotting running shoes, along the streets of race car-loving lands remote and distant with her husband, Paul Edward Hospenthal, a physical therapist and personal trainer. As rumors mount that she will soon leave Indy for a full-time NASCAR gig, Patrick tells Get Active! how she revs up her workout on and off the track while raising awareness for a cause so close to her heart.

“The fact that COPD kills more people than diabetes and breast cancer combined really makes you stop and take notice.”

Get Active!: What does it mean to you personally to spread the word about COPD awareness and to see such promising results in the last year? Danica Patrick: It is very encouraging —
and very needed. It unfortunately took this long to get to this point. Many people didn’t learn about this disease until this campaign started. I’m affected directly and I’m still learning about it. It’s an eye-opening campaign. The fact that COPD kills more people than diabetes and breast cancer combined really makes you stop and take notice.

GA: It is an awakening. What do you think your grandma would make of your efforts? DP: I have no doubt she’d be proud. If
she was still here and able to see me do something like this, she’d also be sad, because she’d realize she could have done something earlier to slow COPD’s progression. I’m sure she can still see and hear what I’m doing and is proud. And that’s OK. I hear a lot of people’s appreciation for this campaign. So many people have a similar story. Unfortunately, it’s not a story that gets told until it’s too late.

GA: Along with early detection, how can working out help those with COPD? DP: I would imagine that at this point in
time we would all realize that working out is important for heart health, for cardiovascular health, for your blood, for your lungs and for your brain — let’s not forget those lovely endorphins that you get from working out. I’m not a doctor

All photos: Courtesy of Drive4COPD.com

but I know that, if anything, working out will help you realize when you can’t work out well — and that tells you that something is wrong. If you can’t exercise properly without quickly running out of breath, get to your doctor and talk to him or her about it and your options, which may include walking.

GA: As the face of COPD awareness, you are the very picture of physical fitness. What exercises best address the demands of your sport? DP: Definitely a bridge between cardiovascular and weightlifting. Our races are between two and four hours long — and you need strength. Indy Cars don’t have power steering, so you use your own force to steer the wheel. Stock cars are very repetitious, and you’re using different muscles to turn the car. Race car drivers don’t need the strength of a bodybuilder or the endurance of a triathlete, but we definitely need a lot of both.

DP: I travel with my running shoes. Running outside is the best way to see a new city or area. I love running — if someone told me I could lose weight by not running, I don’t think I could do it. (Laughs.) Sometimes I use a weight room if the hotel where I’m staying has a gym. I try not to use a lot of gyms when I’m traveling. I’m a member of a gym, and I try to use my gym at home most of the time. GA: How else do you stay active during your breaks? DP: My husband and I like to travel and
see new places. One of our vacation criteria is to go to new wine regions of the world. Last December we went to New Zealand, and Australia a year or two before that. It was all spawned from our first anniversary when we went to Napa. We get to see different cultures, and it’s so fun to go wine tasting.

with a fried egg on it — but I only eat half of it. Just eat a salad first and fill up on the stuff that’s good for you.

GA: What do you hope to gain in switching from IndyCars to NASCAR? DP: Well, I’m not switching — that’s just
speculation. I haven’t made an announcement yet about my future plans. I started NASCAR racing last year. And last year was definitely a learning experience. This spring I placed fourth [at the Sam’s Town 300 Nationwide NASCAR Series race] in Vegas, which was the highest finish ever for a female in a NASCAR national. And I was close to winning the Daytona in July. It’s a learning curve, as with anything new.

GA: What’s your in-season workout like? DP: I lift three days. I do two days of
upper body and a day of lower body. I do cardio for endurance almost every day. Sometimes I like to get out and take a long bike ride. And I walk a lot. Sometimes I do fast and hard cardio, and sometimes I do long and steady.

GA: What about off-season? DP: (Laughs.) There are particular times
when I partake in different types of training for swimsuit shoots and things like that. I have to take time off at the end of the season — especially from weightlifting — to give my body a break. I like to do a little bit of yoga in the off-season. I don’t often get a chance to do it in-season. I take December off, then spend the month of January in the gym so I can take some time being sore. Because you can’t be sore while you’re in the car.

GA: How do you perceive your role as a woman in a male-dominated domain — and your role in empowering young girls? DP: To be honest about it, I don’t really
think about that. I don’t think about being the best girl — I think about being the best race car driver. I don’t think about being a trailblazer, or being a woman in a male’s domain. I just think about being the best me.

GA: What’s your nutrition like, on and off the track? DP: My job is very physical, so I need to
eat — and eat enough. Because I don’t overeat, I need food every three to four hours. Good snacks are anything from peanut butter toast and turkey sandwiches to good, healthy protein bars and fruit and nuts. When I’m away from the car and in the off-season, I eat pretty much what I want in moderation. You know what, I can have a cheeseburger

GA: And maybe that’s the message for girls right there — just be the best, period. DP: Exactly. That’s the message. I
Chris Mann is a writer and editor of the pop culture webzine Retroality.TV.

GA: How often do you hit the gym when you’re at home and while traveling?

SHOE REVIEW
2 011
FA L L

D

evelopmental psychologist Jean Piaget theorized that every developmental improvement a child makes is followed by a period of equilibration or reorganizing that continues until a balance is achieved. With new brands continuing to launch, new technologies being devised, and materials being reexamined and repurposed, the industry is moving into a new stage. The result of this new stage is an even broader range of shoes for runners with biomechanical needs of every kind, and fitness levels to mix and match. In fact, the influx of Natural Motion shoes, Barefoot shoes and Minimalist shoes has grown so much that we recently published our first review exclusively on Minimalist shoes in Running Network publications and coming soon to the RN website (runningnetwork.com). So, how long will it take for us to get through this period of equilibration, and what will the balance be when we do? I would venture to say that it won’t be very long, and at the end, we’ll see more new models than have been introduced in quite some time. One thing is certain: Regardless of the various approaches, opinions and products, knowledge remains your biggest ally in your search for shoes. Runners with an understanding of what their feet are like and what those characteristics (shape, motion, volume, etc.) require — or runners who know where to get that advice — will find that there are more shoes than ever to meet their specific needs.

SHOE REVIEWS:
Performance—28 • Neutral—29 • Motion Stabilizing—30
REVIEWS BY CREGG WEINMANN

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Award Winners
BEST SHOE
Performance
F A L L 2 0 11

Puma BOLT Faas 400 Best Shoe, Performance Mizuno Wave Precision 12 Best Shoe, Performance Nike Air Pegasus+ 28 Best Shoe, Neutral adidas Supernova Sequence 4 Best Shoe, Motion Stabilizing New Balance 1260 Best Renovation Saucony PowerGrid Cortana Best New Shoe Brooks Summon 3 Best Value

BEST SHOE
Performance
F A L L 2 0 11

BEST SHOE
Neutral
F A L L 2 0 11

BEST SHOE
Motion Stabilizing
F A L L 2 0 11

BEST RENOVATION
FALL 2011

BEST NEW SHOE
FALL 2011

BEST VALUE B
FALL 2011

GET ACTIVE! 27

P ERFORMANCE
Karhu Flow Fulcrum_ride $110
The new Flow bears a resemblance to its sibling (and the fastest shoe in Karhu’s lineup), the Racer Fulcrum_ride. The Flow’s upper is two types of open mesh: one at the tongue, forefoot, ankle collar and heel; the other as a supportive saddlelike layer in the midfoot that’s further braced by the welded logo stripe. The eyestay is supported by thermoplastic welds that cinch the saddle and secure the foot. A smooth lining over the ankle collar foam wraps the foot comfortably and wicks away moisture. The low-profile midsole is flexible and provides a resilient, responsive ride, and the minimal Fulcrum unit propels the foot forward for improved efficiency. The outersole is rubber molded into a repeating pattern of T’s that provides traction while saving weight. The result is a well-built shoe for faster-paced running or racing. “Snug fit — shallow over toes, too racerlike for me — but cushioning was lively and responsive.” + “Feels like I am wearing socks with soles. These are very comfortable shoes. I really like the way they feel just to wear. They are light shoes, so between their weight and their nimble feel, they beg for tempo runs or races.”
New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics for faster paced running • Sizes: men 8–13; women 6–11 • Weight: men 11.2 oz. (size 11); women 7.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Mizuno Wave Precision 12

$105

BEST SHOE
Performance
F A L L 2 0 11

The Precision is an icon in Mizuno’s running line, so it’s fitting that sublimated graphics on the upper represent Japanese block prints reminiscent of Pagoda architecture on the men’s shoe and the cherry blossom on the women’s. The upper features a semi-closed engineered mesh with welded logo and support strapping, DynaMotion Fit (hinged first medial eyelet) for secure lacing, and a touch of synthetic leather at heel and toe. The midsole is perhaps Mizuno’s best application of AP+, which, in combination with the Parallel Wave plate, cushions and holds up to both daily training for efficient runners and as a racer or fast-paced training shoe for others. The outersole, unchanged from version 11, is a combination of X-10 in the heel and blown rubber in the forefoot, with a rubbery concentric element under the cuboid bone to improve midfoot comfort. The smooth fit, great cushioning and light weight earned the Wave Precision 12 a tie for honors as the Best Shoe in the Performance category. “These are the first Mizuno shoes I have tested, and now I am a fan of Mizuno. The shoes are comfortable, relatively light and hold up well to use. I like that I get a good ground feel through the forefoot. They feel lighter than most training shoes, but not quite into the racing category.”
Updates the Wave Precision 11 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13, 14; women 6–11 • Weight: men 10.6 oz. (size 11); women 7.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

New Balance 1190

$115

The 1190 is the update to the 905 because in New Balance’s new numbering system, shoes ending in “90” represent speed performance shoes. The upper has a different type of structure: soft materials that give the shoe a flexible feel, with a full saddle of synthetic suede that secures the foot over the midsole, and synthetic leather at heel and toe to anchor the upper to the midsole. The closed mesh is far more breathable than it appears and, while spare, the ankle collar is surprisingly conforming and comfortable. The midsole is a two-density design that provides effective stabilization to the gait and a responsive ride, especially at faster speeds. The outersole is multiple pieces of carbon and blown rubber that sit flat to the ground and flex effectively with the foot. Bottom line? The 1190 is a light, stable shoe for running fast. “Fit fine, roomy in the toes, snug over the midfoot, and secure in the heel. A good balance between stability and cushion. They wear like a training shoe, but their weight makes me think ‘go fast!’ Either way, you either get a durable 10K racer or a very light trainer.”
Updates the 905 • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation, for faster-paced running • Sizes: men 7–13, 14, 15 (D, 2E); women 5–11, 12 (B, D) • Weight: men 9.8 oz. (size 11); women 7.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Puma BOLT Faas 400

$90

BEST SHOE
Performance
F A L L 2 0 11

The BOLT Faas 400 is the latest sibling in the growing Faas family. The inspiration is multiple world-record holder Usain Bolt, whose image appears as a sub-logo on the tongue. The closed mesh upper has soft sueded overlays that provide just enough support to hold its shape, and a bit of synthetic leather at the heel and toe for durability and sturdiness. Designed to permit the foot to move freely, it has the light and highly flexible feel of a racer. The midsole is BioRide EVA foam, a resilient and flexible formulation that has a responsive ride that works best on the roads as there is plenty of proprioceptive feedback. The outersole is the toughened skin of the BioRide, with just enough carbon rubber to manage the high-wear areas. Some runners will be able to use the Faas 400 every day, but more will benefit from running in them several days a week. The combination of lightness, fit and performance earned the BOLT Faas 400 a tie for honors as the Best Shoe in the Performance category. “Good cushioning, but with a great feel for the road (the smoother the road, the better). Well-built shoe for a lower mileage/lighter weight-training shoe. Totally flexible and light — really light.”
New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics, for faster-paced mid-distance running • Sizes: men 6.5–12, 13, 14; women 6–11 • Weight: men 8.7 oz. (size 11); women 6.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted,

EVA Strobel board

Saucony PowerGrid Cortana

$145

BEST NEW SHOE
FALL 2011

The Cortana introduces a new Grid technology for Saucony and is a showpiece for several solutions in cushioning, stability and fit. The upper is a semi-open engineered mesh with an eye-catching sublimated appearance, welded overlays, and synthetic leather at heel, toe and eyestay for needed support. Also new with the Cortana is Sauc-Fit, a stretchy medial insert, and articulated top eyelets on both sides to adjust and cinch the ankle fit and move with the foot. The midsole features the same 4-mm drop from heel to forefoot that’s proved so successful in the Kinvara and Mirage. Here it’s combined with the new PowerFoam and a plastic Impact Interface that focuses the force of the heelstrike onto a wedge of SRC foam to absorb the shock. The outersole uses a new blown-rubber compound with Saucony’s proven XT-900 carbon rubber in the heel. The outstanding ride, fit and innovation earned the PowerGrid Cortana our award as Best New Shoe. “The fit from the top eyelets is high enough to provide stability: the [fit] for my high instep was perfect. The cushion allows extra spring without any noticeable weight increase. They have been durable and versatile. I’m impressed.”
New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: men 8–13, 14; women 6–12 • Weight: men 11 oz. (size 11); women 9.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

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N EUTRAL
ASICS Gel-Cumulus 13 $105
The 13th round of the Cumulus is a reinvention of a sort, as a significant weight reduction now places the shoe squarely into the midweight range, and tweaks to the upper and midsole/outersole improve the articulation with the foot. The upper is still an open mesh with a bit of give to allow it to move with the foot. The addition of Discrete Eyelets, here as three separate pairs of linked eyelets, allows the lacing both to better wrap the contours of the foot and to match its movement. The midsole is SoLyte, ASICS’ high-end foam compound, slightly adjusted in size for better flexibility. An additional, softer layer tops the midsole in the women’s model. The outersole is the same AHAR carbon rubber heel and blown-rubber forefoot as before, but with the addition of Guidance Line, a longitudinal flex groove that gives the shoe a better feel as the toes splay before toe-off. “This is a very solid shoe [that] feels good for all types of runs. These shoes transition nicely from landing through toe-off with none of the ‘slapping’ or folding that some shoes get. They follow what my feet seem to want to do.”
Updates the Gel-Cumulus 12 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 6–13, 14, 15 (D) and 7–13, 14, 15 (2E, 4E); women 5–13 (2A, B) and 6–13 (D) • Weight: men 12.4 oz. (size 11); women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, SoLyte Strobel board

ASICS Gel-Nimbus 13

$130

The Nimbus is ASICS’ deluxe neutral shoe whose first and last names could well be “Cushioning.” The upper continues its pursuit of refined fit and comfort with BioMorphic Fit panels in the midfoot (medially) and more forward (laterally) to stretch better with the foot’s movement throughout the footstrike. The fit is also aided by independent Discrete Eyelets, aligned asymmetrically for secure lacing. A new external heel support is lighter than ever without sacrificing stability. The midsole is sculpted and contoured for better performance, and a new full-length Guidance Line improves flexion to the well-articulated sole, easing the foot toward toe-off. The outersole features a new, lighter rubber compound with a familiar name, AHAR+ (ASICS High Abrasion Rubber), here used in a full-length configuration. The result is comfort, durability and performance. “This is a shoe you can run in every day, whether your run is short or long. They hold my feet just right, and the cushioning is top-notch.”
Updates the Gel-Nimbus 12 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 6–14, 15, 16 (D) and 7–14, 15, 16 (2E, 4E); women 5–13 (B) and 6–13 (AA, D) • Weight: men 12.5 oz. (size 11); women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, SoLyte Strobel board

Brooks Ghost 4

$100

The Ghost has evolved significantly from its introduction as a performance shoe to today’s well-cushioned performer. The midsole has been resculpted, but offers a generous slab of EVA and cushioning elements. The incorporation of Brooks’ DNA has improved the ride by making it a little more responsive while providing better protection. The outersole provides the expected traction; the minor adjustments to the lug patterns look different but perform similarly. The heel is more articulated, which makes the transition from heel to toe a bit better. The upper continues to fit well. Substituting suede overlays makes the bunion window friendlier since the hard edges are eliminated. The addition of a lacing loop on the tongue (cleverly called Tongue Tied) prevents uncomfortable creeping. Attention to detail has added value to the Ghost, securing its place in Brooks’ lineup. “Secure fit. I found the cushioning in my comfort zone, not overly squishy or spongy for my taste. Nice medium weight, but beefy enough to feel good on a long run. Brooks continues to produce quality running shoes.”
Updates the Ghost 3 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13, 14, 15 (D) and 8–13, 14, 15 (B, 2E); women 5–12 (B) and 6–12 (2A, D) • Weight: men 12.6 oz. (size 11); women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Brooks Glycerin 9

$130

The Glycerin continues as the flagship of Brooks’ neutral shoe line, with significant weight loss aiding performance. The upper sports thinner overlays throughout the forefoot, softening the feel without compromising support. The midfoot has a more pliable TPU saddle, which makes the eyestay conform better to the foot’s contours. The midsole continues with the two-piece cushy foam, and a new full-length layer of DNA adds its resilient, shock-absorbing qualities. The ride is quite responsive, with good flexibility. The outersole adds to the flexibility with new flex grooves and four small, separate pods that open up the entire forefoot. The heel geometry is reshaped, adding lateral mobility for the crashpad. It decouples better and moves more naturally, aiding the articulation of the shoe’s heel in response to and for the foot. The result is a well-cushioned, high-mileage trainer. “The Glycerins have a supportive feel, yet are soft and bouncy. I’m recovering from surgery and the shoes are comfortable. Toe flexion was not stiff; no fit issues or otherwise. I wore other shoes, but always returned to the Brooks for the best comfort. I would recommend these shoes.”
Updates the Glycerin 8 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13, 14, 15 (D) and 8–13, 14, 15 (B, 2E); women 5–12 (B) and 6–12 (2A, D) • Weight: men 12.5 oz. (size 11); women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Brooks Summon 3

$85

The Summon continues to offer performance at an economical price. The effective midsole/outersole combination of rear and forefoot Hydroflow within Bio S-257 (a biodegradable version of Brooks’ S-257 foam) is “chromatically enhanced” (it’s a new color), but the performance remains as good as ever. So good, in fact, that its reliable performance has birthed a new trail shoe built on the same platform. The upper is a new design of pliable mesh with synthetic leather overlays and the usual minor adjustments. One of them, a new full rand, adds a bit more support than the Summon 2 had. With its standout combination of moderate weight, responsive cushioning and reasonable price, the Summon 3 again earned honors as our Best Value. “Fit nicely through the arch with plenty of room up front. Good layer of cushioning, with a good amount of responsiveness. Not mushy or with a ‘slappy’ transition. I was more than adequately impressed with the shoe. It fared a little better than its top-of-the-line sibling — except in plushness. Quite a good value.”
Updates the Summon 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13, 14, 15 (B, D); Women 6–12 (B, D) • Weight: Men 11.8 oz. (size 11); Women 9.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel sliplasted, EVA Strobel board

BEST VALUE
FALL 2011

GET ACTIVE! 29

N EUTRAL /M OTION S TABILIZING
Mizuno Wave Enigma $130
The new Enigma is aimed at high-mileage runners looking for cushioning. The upper uses open stretch mesh with a secure midfoot saddle that, along with the DynaMotion Fit (an articulated top eyelet to improve the ankle fit), secures the foot while moving with it. The sueded overlays are soft against the foot, but still provide great support. The midsole is a multipart combination of durable AP+ for a cushy feel and a full-length Parallel Wave plate that’s snappy and responsive, though some testers found it a bit stiff. The outersole is standard proprietary X-10 (tough carbon rubber) in the heel. The forefoot is blown rubber. The Enigma is built on a performance chassis and has the cushioning to handle the road mile after mile. “My foot feels secure and solid in this shoe. I’m impressed with the look of the shoe and the snugness of the upper around my foot. The cushioning is responsive, especially at toe-off.”
New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13, 14, 15; women 5–12 • Weight: men 14.1 oz. (size 11); women 10.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

New Balance 880

$100

The 880 is the update to the 759 because New Balance shoes ending in “80” now designate neutral performance shoes. The upper uses a mesh that looks more open but performs just about the same, and the lacing still offers plenty of eyelets to customize the ankle fit. The midsole is a bit lower than its predecessor’s but with a livelier feel, even though the weight is virtually identical. The outersole is standard blown-rubber forefoot and Ndurance carbon rubber heel; however, a new molding configuration creates a very flexible matrix, adding a bit more bounce to the forefoot. The price was bumped up $5, but don’t let that deter you from experiencing what the 880 has to offer: a sleek feel in a durable, daily training shoe. “Molded nicely to my foot. No problems with pressure on my bunions. This shoe had ample heel and all-around foot cushion. Worked great for my longer runs.”
Updates the 759 • Recommended for: low- to medium-arched feet with neutral biomechanics • Sizes: men 7–13, 14, 15 (B, D, 2E, 4E); women 5–12, 13 (2A, B, D) • Weight: men 11.8 oz. (size 11); women 8.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel sliplasted, PU Strobel board

Nike Air Pegasus+ 28

$90

BEST SHOE
Neutral
F A L L 2 0 11

The Pegasus was named by companywide contest in the early 1980s — a mind-bending 30 years ago! Version 28 has a few new features that enhance performance, always a positive sign of life. The upper now incorporates a midfoot support of FlyWire, allowing for a thinner eyestay that flexes better with the foot and offers a more foot-conforming fit. The introduction of a new PU innersole adds a few grams, but is a definite trade-up to more comfort and a better cushioned ride. The midsole is the same consistent Cushlon with its great blend of shock absorption and responsiveness. A nicely beveled and well-articulated heel and good forefoot flexibility round out the feel. The outersole is BRS 1000 with its proven durability to add value. Its fit, ride and wealth of features earned the Air Pegasus+ 28 our Best Shoe honors in the Neutral category. “Shoes fit snugly without being tight or uncomfortable. Very cushy feel from the foam. Good support, and heel-to-toe motion felt natural. These have gone for a ton of miles and still seem like new.”
Updates the Air Pegasus+ 27 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 6–13, 14, 15; women 5–12 • Weight: men 12.2 oz. (size 11); women 9.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

adidas adiSTAR Salvation 3

$140

The adiSTAR Salvation is how adidas does plush, stabilizing support. The upper has an improved overall fit (attributed by adidas to modifications to the last), but we saw other tweaks that play a role as well. For instance, the collar foam is shaped to better fit the contours of the Achilles tendon, and the all-suede overlays conform to the forefoot better than synthetic leather. The midsole has a reshaped FORMOTION unit with a more pronounced heel bevel and a smoother transition from heel to toe. The ProModerator has been upgraded to the new 3D ProModerator+ and works with a heel-stabilizing piece above the midsole to curb overpronation. The Continental® rubber outersole and repositioned flex grooves in the rubber and midsole combine for excellent flexibility and a smooth ride, providing both stability and cushioning. “Snug fit with great feel around the ankle — practically molds to my foot. Great cushioning, and the stability is never restrictive — it just adapts to my foot.”
Updates the adiSTAR Salvation 2 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: men 6.5–13, 14, 15; women 5–12 • Weight: men 13.7 oz. (size 11); women 11.2 oz. (size 8) • Shape: semi-curved • Construction:

Strobel slip-lasted, EVA Strobel board

adidas Super nova Sequence 4

$110

BEST SHOE
Motion Stabilizing
F A L L 2 0 11

The Supernova Sequence 4 features the most significant changes made since its 2008 introduction. The upper continues with the proven open mesh and welded microsuede overlays, but now employs an external TPU heel stabilizer to neutralize excess side-to-side motion. Although the midsole has the same basic setup, two changes improve its effectiveness: The FORMOTION unit has a more sculpted heel bevel, and the ProModerator has been upgraded to ProModerator+, in which the component is thicker and the ends have been rotated 90˚ to shore up the sidewall in three dimensions. The outersole is still the familiar and effective carbon heel/blown-rubber forefoot combination. For its combination of stability, cushioning and value, the Supernova Sequence 4 earned honors as our Best Shoe in the Motion Stabilizing category. “The shoes felt good right out of the box, with plenty of room and no bunion issues. I don’t generally feel like I get so much cushion in a stability-based shoe. I have been pleasantly surprised.”
Updates the Supernova Sequence 3 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: men 6.5–13, 14, 15, 16, 17, 18, 19, 20; women 5–12 • Weight: men 13.9 oz. (size 11); women 10.9 oz. (size 8) • Shape: semicurved • Construction: Strobel slip-lasted, EVA Strobel board

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M OTION S TABILIZING
Mizuno Wave Alchemy 11 $115
The Alchemy is among Mizuno’s most familiar models because change happens very slowly for this effective stabilizing shoe and for good reason: It works. The midsole and outersole are unchanged. That’s good news not only for devotees, but also for any runner looking for a stable, well-cushioned ride with good durability. The upper also has much in common with the previous versions. Although the mesh is a bit more open now, the hingelike top eyelet is unchanged (DynaMotion Fit), and additional support has been added via a frameworklike saddle that secures the midfoot firmly over the midsole. The gender-specific design and roomy fit have been retained, making the Alchemy among the most versatile motion-stabilizing shoes available. “This shoe fit well and gave me the much-needed support I generally look for in a shoe. Like former versions, a very nice balance of cushioning and protection.”
Updates the Wave Alchemy 10 • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men 6.5–13, 14, 15; women 5–12 • Weight: men 13.2 oz. (size 11); women 10.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

New Balance 1260

$142

In New Balance’s new numbering system, shoes ending in “60” represent performance stability, which explains why this is the update to the 1226. The upper continues the open mesh with repositioned overlays to shore up the arch and better secure the instep. The forefoot overlays are “no-sew” across the metatarsals to reduce friction. The interior has a luxe feel, and the PU Strobel board now teams up with a PU innersole for longer-lasting plushness. The midsole features a newly configured Stabilicore, which trades the former semi-rigid plastic support for a rubbery compound that cushions while stabilizing. An articulated N-ergy system of foam and rubbery components soften and direct the touchdown and transition through the gait cycle. The outersole is the typical blown-rubber forefoot and Ndurance carbon rubber heel with really good forefoot flexibility. Its execution, material upgrades and stable, well-cushioned ride earned the New Balance 1260 our Best Renovation honors. “The fit is perfect. Well-cushioned and very stable. They held my feet well and yet they did not feel like they were restraining at all, and the weight is pretty light for the stability.”
Updates the 1226 • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men 7–12, 13, 14, 15, 16 (B, D, 2E, 4E); women 6–12, 13 (B, D) • Weight: men 13.7 oz. (size 11); women 10.9 oz. (size 8) • Shape: semi-curved • Construction:

BEST RENOVATION
FALL 2011

Strobel slip-lasted, PU Strobel board
F

Nike LunarGlide+ 3

$100

The LunarGlide has driven the development of Nike’s whole Lunar line and is one of the best shoes on the market, if you like the feel of it. It does a good job of splitting the difference between firm and soft, though there are those who feel it’s either too firm or too soft. This is the best-fitting LunarGlide yet, with an improved saddle that employs a strap sandwiched between the gusseted tongue and an external framework of sueded overlays to cinch the foot without strangling it. The forefoot, notoriously wide-feeling in the first two rounds, is better-tailored here without making it too narrow, thanks to minor adjustments to the overlays. The midsole adopts the sleeker profile of the LunarElite, though it’s still as stable as the previous version, and the heel carrier foam has a cut-out to allow the two-layered cushioning/stability system to flex more adaptively, giving it a better feel for both heel strikers and midfoot strikers — not an easy task. “Great fit. Very light shoe overall. The cushion is just right, heel to toe has a nice springy feel. Lunarlon is my new favorite foam.”
Updates the LunarGlide+ 2 • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation • Sizes: men 6–13, 14, 15; women 5–12 • Weight: men 11.9 oz. (size 11); women 9.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Pearl Izumi SyncroFuel Road II

$120

The Fuel heads into Round 2 with a focus on its strength. The midsole and outersole — an effective use of generous cushioning combined with Pearl Izumi’s proven Syncroframe stabilizing technology, and the standard blown-rubber forefoot/carbon rubber heel — have been retained in this update. Its Skydex heel crashpad and forefoot cushioning elements continue to offer a unique feel to the ride. The refinement of this version has gone into the upper, where tailoring improvements make the racing shoe fit even better. The welded plastic overlays have been replaced with no-sew suede that provides both support and comfort by conforming to the foot’s shape without having hard edges. This more adaptable fit also positions the foot over the midsole to take advantage of both the cushioning and stabilizing design. “Nice improvement in the fit, needed a little nip-and-tuck. The cushioning and stable ride I loved from the original are still great. Lots of good miles in these.”
Updates the SyncroFuel • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men 7–13; women 5–11, 12 • Weight: men 12.4 oz. (size 11); women 10 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted,

EVA Strobel board

Saucony ProGrid Omni 10

$110

For more than a decade, the Omni has filled a consistent niche in the Saucony line. Round 10 continues that legacy of good value and performance with the classic Saucony fit: a snug heel with plenty of room for the toes. The changes are subtle, but contribute to the overall success of this version. The upper has slightly more flexible welded overlays on the lateral side and minor tweaks to the medial side. The bunion window at the first metatarsal is opened for better flexibility, and less friction and pressure on the foot. The midsole’s second density has been feathered out a centimeter or so before the first flex grove, improving flexibility by making the softer density a bit more predominant so the ride is now smoother. The midfoot shank has been adjusted as well: The medial side has been lowered slightly, while the flare on the lateral side handles the torsional forces from the crashpad. The overall effect is excellent cushioning and stability. “Good fit, and as stability shoes go, the break-in factor seemed to happen quickly. They were cushiony enough but not spongy, and they did have good stability. I’d say they are just about right.”
Updates the ProGrid Omni 9 • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men 7–13, 14, 15 (M, W); women 5–12 (N, M, W) • Weight: men 12.8 oz. (size 11); women 10.7 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

GET ACTIVE! 31

Mile 11: Slay Dragon

Walt Disney World Marathon Weekend 1/5–1/8/12
Imagine a weekend of runs where every mile is filled with Disney fun. Race through all four Theme Parks in the Walt Disney World® Marathon. Enjoy the half marathon, Goofy’s Race and a Half Challenge, and the all new Marathon Relay.
Presented by

Register at runDisney.com
S&R-10-15969 © Disney

YOUR HEART
How To Use a Heart-Rate Monitor for a Great Workout
BY STACY ANSCHULTZ

PUT

INTO IT

o, what’s up with this 150 beats-per-minute thing? Is there a “hot spot” where you’ll melt away fat? Does training at your target heart rate really incinerate blubber? Every fitness fanatic owns a heart-rate monitor to track performance goals and workouts. But for those of us who just want to lose our love handles, what’s the most effective strategy? Which would you choose?

S

a. Measure your percentage of body fat. b. Check your training log. c. Dip into your supplement stash. d. Pay attention to your heart-rate monitor. If you answered “d,” you’re right. Heart-rate training is an easy and highly effective way to carve away fat. A heart-rate monitor is one of the most important pieces of technology to use for gaining muscle and losing body fat.

GET ACTIVE! 33

Accurate — and Now Inexpensive
What is a heart-rate monitor (HRM) anyway? An HRM consists of a transmitter strapped around your chest and a wireless receiver that resembles a wristwatch. There are some new kinds of HRMs that are contained in one wristband. Just as older personal computers cost a fortune, early HRMs were pricey, too. Today you can pick one up for less than what you would pay for a dinner out. One of the reasons so many Americans are overweight is because they aren’t training in the right heart-rate zone. We have been taught to exercise at a fixed or target heart rate. But it doesn’t work for most people, so they are getting less fit and more fat every year. People need to learn a new way of working out by wearing a heart-rate monitor and training within multiple zones. Fat is burned in all the heart-rate zones; it’s the burn rate that’s the key factor. A heart-rate monitor serves as a guide to make sure you train according to the demands of your workout in conjunction with your target heart rate. Besides, an HRM is more accurate than taking your pulse from your neck or wrist. If you are just beginning to train, use a heart-rate monitor to be sure that you are not overtraining. Your HRM can keep you at 60%–70% of your maximum heart rate so you don’t overdo it. After a few months of training, your HRM may reward you

by sending you the message that your resting heart rate has dropped several beats per minute. Your resting heart rate is measured when you first wake up in the morning before you get out of bed. The lower the number, the better. In general, the more fit you are, the stronger your heartbeat, the less times it will beat per minute and the more blood you pump

with each beat. Common resting heartrate numbers are in the 50–60 beats-perminute range, but some really fit athletes display resting heart rates in the 30s and 40s. If your resting heart rate drops after a few months of exercise, you are probably getting fitter. And the more fit you are, the more effectively you burn fat to maintain a healthy weight.

Finding Your Max Heart Rate
If you want to burn more fat, your first step is to figure out your maximum heart rate (Max HR). Your Max HR is the fastest your heart can beat for one minute. This is a bit complicated, so grab a pencil and paper: Max HR equals 210 minus 1/2 your age minus 5% of your body weight (males then add 4). Your genes account for about 50% of your Max HR. Smaller hearts beat faster than larger ones. And there are other factors. Your Max HR is affected by altitude, drugs and antihistamines. It cannot be increased by training, and a high Max HR does not predict better

HOW TO USE YOUR HEART-RATE MONITOR
The best way to increase fat metabolism is to raise your muscle-to-fat ratio and boost total daily caloric output. Here’s a great way to do it. • Do a set of 10 reps on the bench press at a weight that is 60% of your one repetition maximum (how much weight you can lift one time). • Then, without resting, pedal a stationary bike for a three-minute, gut-busting interval, keeping your heart rate from 70%–80% of your Max HR. • Now hit the shoulder press for another set of 10 reps at 60% of your one repetition maximum. • Jump on your stationary bike, keeping your heart rate from 70%–80% of Max HR. • Continue to work each major muscle group followed by three minutes of cardio until you are finished. Eventually you will be fit enough to train all of your body parts without your heart rate dropping below 70% of your Max HR.
34 IHRSA | w w w. h e a l t h c l u b s . c o m

performance. If you go to a gym and see the Max HR charts, be cautious — they aren’t very accurate. Maximum heart rate is genetically determined; it doesn’t necessarily decrease over time like those charts suggest. In fact, if you stay fit as you get older, your Max HR may not change much at all. Use percentages of your Max HR to determine the intensity of your workouts. Then you can chart your individual training zone percentages and easily program them into your HRM. Your monitor will notify you with a beep if you are exercising above or below your preprogrammed zones. Many HRMs record heart rate at selectable intervals. Evaluate your exercise intensity after each session, and adjust it if needed. Recording your heart rate also allows you to monitor your fitness improvements over time.

and raise your metabolism. Your heart is self-regulating, but beware of the psychological, environmental and physiological factors that can affect your beats per minute. For example, if you are tired, on medication, under stress, at a high altitude or in high humidity, your heart rate — like your Max HR — may change. Also, blood sugar levels, different foods, lack of sleep, anxiety, fear or anger can alter your heart rate. When you tie your training shoes, your heart rate increases. Just anticipating a workout can measurably boost your heart rate!

GETTING “IN THE ZONE”
Want to take your training up a notch? All you need is one of these: bike, stationary bike, stair-climber, elliptical trainer, treadmill, step, heavy bag, pool, jump rope, walking or jogging shoes. Warm up for five minutes before each high-intensity workout. Cool down and stretch for five minutes after you complete your workout.
Day 1: Interval Training

Effective Training Tool
The harder and longer you work out, the more fat you will obliterate. And the more fit you are, the more fat you burn just sitting around. But to lose inches and keep them off, you must start slowly and progress gradually.

Complete 30 seconds at 80% of your Max HR followed by 30 seconds of recovery. Allow your heart rate to drop to about 120 beats per minute for your recovery intervals. Keep moving for a total of 30 minutes.
Day 2: Recovery Workout

Heart-rate monitors are an effective and fun way to add spice and productivity to your workouts. Get one and soon you’ll be checking out your heart rate every chance you get.
Adjusting to Your “Burn Rate”
Fit and unfit people burn fat differently. The more fit you are, the more efficiently your body guzzles fat. On the other hand, perhaps you’ve been exercising but not losing weight. You may have been working out too hard for too short a period. To burn more total calories, you may need to increase your total exercise time but do it at a lower intensity level. There is no such thing as a “hot spot” fat-burning zone. Each person’s physiology burns fuels somewhat differently. If you are just beginning to work out and you want to lose fat, exercise at 60%–65% of your Max HR. Work your way up to an hour of continuous exercise at this level. After several months of this baseline training, you can kick your metabolism into overdrive and accelerate fat loss. To do this, train in all of your heart-rate zones on different days at various intensities to burn fat Heart-rate monitors are a very effective way to add spice and productivity to your workouts. So borrow your friend’s heart-rate monitor. If you like the informational feedback it provides, buy one for yourself. Soon you’ll be checking out your heart rate every chance you get. I

Pedal, walk or step at a steady pace. Make sure that your heart rate remains between 60% and 70% of your Max HR during the entire 30-minute workout.
Day 3: Tempo Training

Kick your intensity up to between 70% and 80% of your Max HR. Do your best to train at this intensity for 30 minutes. Slow down if you feel uncomfortable.
Day 4: Recovery Workout

Pedal, walk or step at a steady pace. Be sure that your heart rate remains between 60% and 70% of your Max HR for the entire 30 minutes.
Day 5: Strength Day

Increase the resistance on your stationary bike or do hills on a treadmill. Keep your intensity from 70%–80% of your Max HR.
Days 6 and 7: Active Rest

Relax and enjoy your time off. You’ll need to recharge your batteries for another five-day exercise cycle next week.

:: Health&Wellness
[ research shows ]
Exercise helps stimulate testosterone production, so get moving!

And America’s Healthiest City Is ...
Minneapolis-St. Paul, Minn. This is based on multiple factors (e.g., public places to exercise, local health laws, etc.) compiled by the American Fitness Index. The unhealthiest city? Oklahoma City, Okla.
Source: The American College of Sports Medicine

Low Testosterone May Increase Alzheimer’s Risk this State study, an important link 26% in the risk of develop- testosterone levels Inwas a WaynedecreaseUniversityincreasethere helping to prevent it,arebut it’s clear that to healthy aging. ing Alzheimer’s for every 50% in
free testosterone in the bloodstream. Scientists aren’t sure if testosterone levels are simply a result of other factors related to the disease or if the hormone is actually
THE TAKEAWAY Aging men should get their testosterone regularly checked and d scuss i options with their doctor if they have abnormally low levels.

Jams and Jokes May Lower Blood Pressure
A recent study found that those who listened to music or who were entertained by “laughter yogis” (whatever those are) registered reduced hypertension.
Source: Osaka University in Japan

work out, beat death
Staying fit can reduce a woman’s chance of sudden cardiac death by an amazing 92%! This is based on a huge study (82,000 women). The researchers listed the following four qualities as the formula for this heart benefit.

8.5 YEARS
That’s the reduction in life expectancy for an average 50-year-old with diabetes compared to a 50-year-old without diabetes. The study also shows that older adults with diabetes have a lower life expectancy at every age compared to people who do not have the disease.
Source: The National Academy on an Aging Society

1. Not smoking

36 IHRSA | w w w. h e a l t h c l u b s . c o m

Photos: Thinkstock (5)

2. Exercising at least 30 minutes per day

3. Eating a Mediterranean diet (i.e., vegetables, fruits, nuts, legumes, whole grains and fish, with moderate alcohol intake)

4. Having a body mass index less than 25

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:: InTheClub
TWO YEARS AGO LAST AUGUST ON A Saturday afternoon, “Criminal Minds” star Shemar Moore was soaring along — in life, in work and on his trusty bike in the cycle lane on a busy Los Angeles roadway — when a car slammed into him from behind. The telegenic actor was training for a 100-mile bike ride to benefit multiple sclerosis, an annual challenge he undertakes in honor of his mother, Marilyn, who was diagnosed with MS in 1998. Miraculously, he made the ride two months later — after breaking his left leg, cracking a rib and his collarbone, and suffering “pretty severe” internal bruising. The lifelong athlete emerged from the horrific accident shaken but determined not to take his well-being for granted. “It could have been worse. A lot worse.” After recovering from the injuries, the onetime gym addict was determined to recommit himself to the gym despite his grueling shooting schedule, and hitting age 40 eight months after hitting the pavement became an impetus for renewed vigor and success. “Going to the gym and being in shape may sound trivial, but I always feel better when I work out,” Moore philosophizes. And so last December, the Oakland native — who turned a robust 41 in April — embarked on a five-day-a-week regimen that he hopes will return him to top form as an action star and athlete who’ll no doubt keep hearing how sonot-40 he looks for years to come.

Get Active!: You look great at 41. As a lifelong athlete and gym buff, what has being in your 40s felt like? Shemar Moore: The short answer is it

One Wild Ride
“Criminal Minds” Shemar Moore may have just turned 41, but he’s not about to coast — even after a terrifying bike accident. BY CHRIS MANN
38 IHRSA | w w w. h e a l t h c l u b s . c o m

feels good that I still have it in me to do it at 41. But it does not get any easier. Although I look in the mirror and I don’t feel like 41. Forty-one is just a weird number. I don’t feel old; I don’t look old. But when I try to exercise at the same level that I used to, I know something’s different. I was a guy who worked out five or six days a week, two

Photo: Cory Sorensen

hours a day. I maintained this all the way up to about age 33. Whether it was boxing, lifting weights, running, jogging, hiking or swimming, I was that outdoorsy guy. I’m still that guy; I still love it. But my body pays the price for it.

GA: To complicate things, you had a bad cycling accident in August 2009. SM: I didn’t have to have any major surgery, but I took a good whoopin’ that day. It was a very scary day emotionally

that I didn’t want to go do it and find out that I can’t do it. But little by little I just knew better. I would say to myself, Let’s get back to the guy I was. Once I started exercising, it hurt. I was sore. My calves hurt. My back hurt. I was like, Oh, this sucks. But I kept saying to myself, Keep pushing.

GA: How does your “Criminal Minds” workload influence your fitness? SM: A lot of it I can blame on the acci-

dent, but a lot of it is our work schedule. Our hours are nuts — 12- to 16-hour days. I have a gym at work so I’ll wake up one day and go, OK, I’m gonna go work out today. But then after 13 hours of shooting, the last thing you’re thinking about is going to the gym. And then a week goes. Then a month. Then you’re sluggish. You feel like, I’m working hard, why do I feel so bad? The accident really shook me, but the last few years have been a little strange. In the last three or

“I get guys … showing off in front of their girlfriends, who say, ‘That’s Shemar Moore. Hey, man, you look bigger on TV.’”
because it could have been a lot worse: I could’ve been dead; I could’ve been in a wheelchair. God, the universe — I’d just like to say that it wasn’t my time. four months I’ve found a rhythm, and I feel like I’m getting my mojo back. And it’s due to exercise.

GA: In what ways did it make you take stock of your life? SM: After the accident I was more
acutely aware of relationships, of dreams that I have, of sunsets, sunrises — all that stuff. The best way for me to enjoy that stuff is to be the best I can be. The accident really refueled the idea to take advantage of right now. Enjoy this moment right now. Be the best you can be right now. Don’t put things off.

GA: Can your sex-symbol status be both a motivation and a stress? SM: It’s flattering. But at this point it
becomes a hell of a lot of pressure. In interviews I joke around and say, “Yeah, I used to have a six-pack, but now I’m kinda happy with a two-pack.” TV tends to make you look bigger — and also your persona on television. I get guys who come up to me, guys who work out and are fit or they’re showing off in front of their girlfriends, who say, “That’s Shemar Moore. Hey, man, you look bigger on TV.” There’s this pressure that I have to hold my breath everywhere I go to make sure I look like I have a six-pack. It’s still fun, but at 40 years old it’s so much harder. I can’t live my life to be the Adonis. I’m gonna have to pass the torch one day. [Laughs.] I Chris Mann is a writer and editor of the pop culture webzine Retroality.TV.
GET ACTIVE! 39

Photos, top to bottom: ABC Studios/Randy Holmes; ABC Studios/Lewis Jacobs

GA: How did this translate into amping up your level of fitness? SM: I knew I wanted to get
back into shape. But because of the accident, even though I was talking a good talk, I was kind of dragging my feet. There was an uncertainty, this block of really committing to getting into shape. I think I was kind of still shell-shocked. Scared of mortality. Scared that I’m getting older. Scared

Top: Off-screen and on, Moore is well armed. Bottom: In “Criminal Minds,” Moore is part of a celebrated ensemble cast, including Joe Mantegna, far left, and Paget Brewster, far right.

:: Results

The Bombshell Next Door
Tammy “T-Bomb” Ramos gained 65 lb after giving birth. Now she’s an NPC Bikini competitor. Here’s how she went from baby momma to babe. BY TAMMY RAMOS

Tammy Ramos
Age: 33 Hometown: Luling, La. Weight Before: 188 lb Weight Now: 122 lb Tammy’s Advice: “Take small

steps, reach each little goal, and eventually the big goal you are trying to achieve will become a reality. ”
Danielle Kifer, an IFBB figure competitor. Danielle had me doing five days of cardio and four days of weights every week. She also put me on a healthy diet. Cutting out junk food alone probably did most of the work, but having my trainer keep me on a well-balanced meal plan was what really helped me drop the weight. Now I honestly can’t see how I lived a life without the gym. I’m so much more energized, and my moods are brighter. I conquer the daily challenges that life throws at me much more easily now. One of the best aspects of my road to fitness is the people I’ve met who have the same interests and lifestyle. Everyone feeds off each other’s victories, no matter how small. It’s a built-in support system. If I can do it, anyone can. Here’s my advice: Take small steps, reach each little goal, and eventually the big goal you are trying to achieve will become a reality. Commit to a healthy lifestyle, and your overall life will be much more rewarding. Truthfully, it was not an easy road, and it still isn’t. But it’s a path that brings me happiness and everlasting friendships with people who have helped me along the way. Today I am stronger and more devoted than ever! I

MY NAME IS TAMMY RAMOS, BUT EVERYONE calls me T-Bomb. I’m an NPC Bikini competitor but hope to venture into the figure class once I put on more muscle. I am also studying for my certification in personal training, so I can help and motivate others like so many people did for me on my fitness journey. Looking back now, it’s hard to believe it myself. Prior to my pregnancy, I had no reason to be concerned about living a healthy lifestyle. I had always been skinny and never had to watch what I ate. I rarely, if ever, stepped foot in the gym. I ate whatever I wanted (nachos, pizza, burgers) and didn’t think of the consequences. But age and having a baby made it finally catch up to me. After I had my baby, I continued my poor lifestyle habits, and my weight spiraled out of control: I was 65 lb heavier than before I was pregnant! I looked at myself and realized I wasn’t the same person I used to be. Always tired, grouchy and overall unpleasant, I knew I had to do something. My husband has been in the fitness field for several years, so he got me started. He encouraged me to get a professional to guide me, so I hired a personal trainer named

40 IHRSA | w w w. h e a l t h c l u b s . c o m

Photos: Courtesy of Tammy Ramos

kswiss.com/blades

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