Fall 2013 Get Active! Magazine

Olympic Star

ALLISON BAVER
Goes for Gold in Sochi

You Gotta HAVE FRIENDS
How Social Networks Can Boost Fitness Success

Short Workouts, LONG GAINS
How to Get the Most Out of AEROBIC TRAINING

GET SHAKE SMART
Choose a Protein Powder That’s Right for You
Plus

A GUIDE TO VEGAN FITNESS

:: Publisher’sWelcome

Albert Einstein and Wolfgang Amadeus Walk into a Health Club
Stop me if you’ve heard this one—on second thought, wait for it.
Muscles are meant to move, blood needs to circulate, hearts must beat. So what does movement (e.g., exercise) have to do with the “universal language” debate? Language, defined, is “a tool to communicate, a form or manner of verbal expression.” One definition of exercise is “physical activity that is done in order to become stronger and healthier.” As an international organization, IHRSA encounters the language of movement through its member health clubs. Every day, diverse people, who may not agree on politics, religion or even fashion—make time to go to their health clubs and move. At IHRSA’s annual convention held each March, fitness professionals from around the globe are united by a shared belief that exercise can make the world healthier. They celebrate this belief through physical activity and fitness promotion. They bring their passion back to their health clubs and communities, spreading the word that exercise can improve one’s health and happiness. Exercise may or may not be the universal language, but it sure can communicate a message. You do your part, too, every time you walk into your health club. Which brings us back to the fictional encounter I mentioned earlier. Upon entering the health club, Mozart asks, “What’s that music I hear?” To which Einstein replied, “It’s all relative. Just move to the beat!” Pon de replay, Mr. DJ.

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. IHRSA’s 33rd annual International Convention and Trade Show will be held in San Diego from March 12–15, 2014. 

CEO & PRESIDENT
Joe Moore

IHRSA BOARD OF DIRECTORS
Brent Darden Chairperson TELOS Fitness Center Richard Bilton Companhia Athletica Carol Nalevanko DMB Sports Clubs Scott Gillespie Saco Sport & Fitness Christian Pierar De Fitness Organisatie Jasmin Kirstein My Sportlady Fitness Robert Brewster The Alaska Club Mark Stevens The Houstonian Club & Spa Molly Kemmer Medifit Allison Flatley L&T Health & Fitness Rasmus Ingerslevk Fresh Fitness Bill Beck Club Fit Jefferson Valley Bill McBride Ex-officia BMC3

n our world of hundreds of different languages and dialects, it has often been said that “music is the universal language.” No matter what the country or culture, you will find men, women and children dancing and singing to bring a little joy, spirituality and rhythm to their lives. Recently, I encountered a debate where a noted physicist, with all due respect to the wonders of song, disagreed. “Mathematics is the universal language,” he argued. “Think about it, but what is music, except mathematics set to melody?” The premise is this: what Mozart or Beethoven heard in their heads when composing their great symphonies can best be described as algorithms that their minds organized into notes and melodies. Music is simply a wonderful expression of mathematics. The math vs. music debate may not have legs, as the saying goes, but movement certainly does. There is no debate that everyone needs some movement in their lives.

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Yours in health,

Jay Ablondi Publisher

GET ACTIVE! 1

Contents
20
COVER STORY

16 The Unstoppable Allison Baver
After a devastating injury that threatened to end her career, Olympic skater Allison Baver is poised to make history in Sochi.

How to be shake smart.

By Jim Schmaltz

TRAINING

26 Circuit City
Get the best of both strength training and cardio by utilizing this circuit routine for total-body fitness. By Stacy Achua

30 2013 Fall Shoe Review
Our expert finds the best shoes for your running and workout demands for the fall and winter seasons. By Cregg Weinmann

NUTRITION

20 The Fantastic Pour
Confused by all the different protein powders out there? Here’s how to choose the right nutrition shake for your goals..

By Alexandra Black, MPH, RD, LDN

A cardio/weighttraining mashup.

26

COMMUNITY

23 Crowdsource Your Fitness
Here’s how to use your online and offline social networks to boost your fitness success and be a positive influence to others.

By Timothy J. Moore, Ph.D., CSCS, MCHES

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DEPARTMENTS/COLUMNS

Sweet dreams, fit body.

1 Welcome 5 The Active! Life

Is a vegan diet right for you?

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News and notes on all things fitness, health and nutrition. Compiled by the Editors

11 Ask a Trainer: Cut Up Your Cardio
Check out this interval cardio program that delivers terrific results in less time than steady-state workouts. By Chris Thomae, NASM CPT, PES, CES

12 Food Smarts: Give Peas a Chance
Learn what it really takes to eat vegan, and why athletes and gymgoers are increasingly drawn to the meatless lifestyle. By Kristen Walsh

32 Results: Bob Johnson
Determined to help his wife in her battle with cancer, this 60-year-old lost 100 lb and gained a new zest for life.

train smart.

TRAIN HARD.

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Y o u r r e s o u r c e c e n t e r s 0 R E S E N T E D B Y ( E A L T H Y , E A R N I N G TM

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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 Jill Magee MANAGING EDITOR

ART
Michelle Brown ART DIRECTOR

PRODUCTION
Isabella Alberico CONSULTING PRODUCTION DIRECTOR

CONTRIBUTORS
Stacy Achua, Alexandra Black; Timothy J. Moore; Chris Thomae; Kristen Walsh; Cregg Weinmann

ADVERTISING SALES
ihrsa.org/cbi

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.

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

Jessica Gutstein SENIOR ACCOUNT EXECUTIVE
(617) 316-6762

Donna Garrity SENIOR 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 ASSOCIATE PUBLISHER

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

LIKE US ON FACEBOOK!
Join the red-hot Get Active! online community at Facebook.com/GetActiveMagazine. You’ll get magazine updates, quick polls, fitness tips and meet other active people who love to live fit and healthy lives.

IHRSA Seaport Center 70 Fargo St., Boston, MA 02210 Ihrsa.org HealthClubs.com Copyright 2013 IHRSA

Volume 9 issue 3. Get Active! magazine (ISSN 1520-8397) is printed twice yearly in the U.S.A. and is distributed through leading gyms and health club facilities. ©2013 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.

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|| Exercise || Fitness

TheActive!Life
EXERCISE & FITNESS

| | H e a l t h | | W e l l 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 TO R S

The Fittest City in the Country is...?
Minneapolis-St. Paul and Bloomington top the annual ACSM list.
n its yearly American Fitness Index report, the American College of Sports Medicine ranks 50 metropolitan areas to determine the fittest city in the country, and this year they had a repeat winner: Minneapolis-St. Paul and Bloomington. Landing at the bottom of the list was Oklahoma City. The ACSM’s criteria included a number of different factors, including chronic diseases, health-care facilities, city resources for exercise and recreation, and preventive health behavior. Instead of concentrating on single cities, the ACSM instead takes measure of Metropolitan Statistical Areas (MSAs) because city residents regularly have access to an entire suburban area, thus creating a more accurate representation of a region. Supported with funding from the Wellpoint Foundation, the ACSM makes the list not to scold those areas that score low, but to encourage all American cities to do more to encourage healthy behavior to prevent obesity and chronic disease. The report lists ways to improve healthy living in communities, even if resources are meager. For the entire American Fitness Index paper, go to americanfitnessindex.org.

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Here’s a snapshot of some of the rankings. THE TOP 10 1) Minneapolis-St. Paul-Bloomington, MN-WI 2) Washington-Arlington-Alexandria, DC-VA-MD-WV 3) Portland-Vancouver-Hillsboro, OR-WA 4) San Francisco-Oakland-Fremont, CA 5) Denver-Aurora-Broomfield, CO 6) Boston-Cambridge-Quincy, MA-NH 7) Sacramento-Arden-Arcade-Roseville, CA 8) Seattle-Tacoma-Bellevue, WA 9) Hartford-West Hartford-East Hartford, CT 10) San Jose-Sunnyvale-Santa Clara, CA THE BOTTOM FIVE 46) Memphis, TN-MS-AR 47) Louisville/Jefferson County, KY-IN 48) San Antonio-New Braunfels, TX 49) Detroit-Warren-Livonia, MI 50) Oklahoma City, OK
GET ACTIVE! 5

Photo: iStockphoto

TheActiveLife ||
[ research shows ]

EXERCISE & FITNESS

Group Programs are More Effective than Solitary Efforts for Losing Weight.
Whether professionals or peers were in charge, group efforts increased successful outcomes more than individual programs.

How to “HIIT” It for a Great Short Workout

Mix up your cardio for better gains and a less boring workout.

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High-Intensity Pain Relief
Aerobic exercise at 80% of your maximum heart rate will increase your body’s pain-relieving hormones.

hen it comes to cardio, stop the long, slow and steady walk or jog on the treadmill. Research confirms that high-intensity-interval training outperforms slow and steady cardio for fat loss, performance, and cardiovascular health. A good rule of thumb here is to use a 2:1 ratio of exercise to rest. You can do 30-second intervals of high-intensity

exercise alternating with 15-second intervals of rest. Or do one-minute intervals of exercise with 30-second intervals of rest. THE TAKEAWAY What exercises should you do? Anything! If you want to run, then run. Or cycle, or swim, or jump rope. Even weights will work. Just follow the basic time guidelines. (See page 11 for more.)

TRAINING TIP!
Workouts don’t have to take all day if you train with intensity.

ExerciseRx
REGULAR STRENUOUS EXERCISE LINKED TO LOWER STROKE RISK. Subjects aged 45 years and older who vigorously exercised four or more times per week had a 14% less risk of suffering a stroke. (Stroke)

Intense 15-Minute Workouts Get It Done
Significant improvement in fitness levels can be achieved with intense 15-minute workouts three times per week, according to researchers at the K.G. Jebsen Center for Exercise in Medicine at Department of Circulation and Medical Imaging in Trondheim, Norway. THE TAKEAWAY Even if you have very little time to exercise, do it, but do it with intensity.
Photos: Thinkstock (3)

4.5 YEARS
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That’s the amount of extra time you can add to your life expectancy if you engage in leisure time physical activity. Specifically, working out for five hours a week at moderate intensity, or 2.5 hours at vigorous intensity, provided the life-span benefits, according to the National Institutes of Health.

TheActiveLife ||

HEALTH & WELLNESS

We’re No. 2! We’re No. 2!
The U.S. has fallen from first to second in a global competition, and that’s a good thing. According to the United Nations, Mexico is now the world’s most obese country among developed nations. Almost a third of Mexicans (32.8%) registered a body-mass-index number that qualified as obese. Americans came in second at 31.8%. Syria was third at 31.6%. As many as 70,000 Mexicans die of diabetes every year.
Obesity rates are beginning to level off in the U.S.

Middle-aged Men Reduce Cancer Risk with Fit Living
Men in their 40s, 50s and 60s can reduce their risk of dying from lung or colorectal cancer by maintaining a fitness lifestyle, says researchers at the University of Vermont. Using a treadmill test, the scientists found that men who were the most fit had a 68% lower risk of lung cancer and a 38% lower risk of colorectal

cancer. The researchers also noticed that a modest increase in fitness led to reduced cancer and heart disease risk. THE TAKEAWAY There’s no doubt about it. Working out can save your life.

Photos, clockwise from top: iStockphoto; Thinkstock (2)

QUALITY SLEEP CREATES QUALITY ATHLETES
Deep, quality sleep from 7–9 hours per night increased free-throw percentage and field-goal percentage by over 9% in athletes, according to a recent study. If that’s not enough, sleep on this fact: Another study by Stanford University Sleep Disorders Clinic and Research Laboratory found that men who don’t get enough sleep (less than six hours per night) have a four times greater risk of death than men who get 7-8 hours of sleep. THE TAKEAWAY If you snore or think you have a sleep disorder like sleep apnea, talk to your doctor about getting a sleep study.

83.5%
That’s the portion of the overall population of Colorado who are physically active, the number one state in the U.S. in that category, according to the United Health Foundation. The least active state is Mississippi, with only 64% active.
GET ACTIVE! 7

TheActiveLife ||
[ research shows ]

FOOD & NUTRITION

WEIGHT-LOSS TIP!

BAN WHITE CARBS AT NIGHT
Cut out bread, pasta, potatoes and rice from your last meal of the day and substitute steamed vegetables. It not

Multivitamins Boost Memory in Aging Men
A combination of vitamins, minerals, antioxidants and plant extracts did the trick for men over 50 years old, says research in Human Psychopharmacology: Clinical and Experimental.

only helps to keep off those extra pounds, but it improves your body’s elimination process.

Keep your menu colorful as the day wears on.

Breakfast really is the day’s most important meal.

A Protein-Rich Breakfast Will Prevent Late-Night Snacking
The satiety of protein (35 g in this study) helped young people avoid binging on junk food later in the day and into the evening, according to The American Journal of Clinical Nutrition. Experts estimate that as many as 60% of young people skip breakfast. Don’t be one of them.

Turmeric Can Help Manage Blood Sugar
The spice helped those with type-2 diabetes reduce the level of the free fatty acids in their bloodstream, according to a study published in Molecular Nutrition and Food Research.

18 MILLION
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That’s how many people in the United States are sensitive or allergic to gluten, a protein found in wheat, rye and barley. The hard-to-digest “gluey” substance is a hidden danger and a much bigger problem to people’s digestive systems than previously believed.

Photos: Thinkstock (4)

Careful. Sometimes the chef’s special is weight gain.

Restaurant Meals Make You Fat
study by Tufts University found that the average meal at independent and small-chain restaurants (not fast-food restaurants) totaled 1,327 calories, estimated to be more than half of the FDA’s daily energy requirement of 2,000 calories. Here’s how the types of restaurants measured with average calorie totals:

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• Italian (1,755 calories) • American (1,494 calories) • Chinese (1,474 calories) • Japanese (1,027 calories) • Vietnamese (922 calories)
The study was published in JAMA Internal Medicine.

THE TAKEAWAY It’s not just fast food you have to be wary of. Try to determine the calorie totals of meals when you eat out at places that aren’t required to post their nutritional information.

BERRIES FOR THE LADIES, PLEASE
Three servings of blueberries and strawberries every week was associated with a reduced risk of heart attack in women, say scientists in Circulation.

Readers are Losers
Photos: Thinkstock (4)

People who read food labels are thinner, says a study in Agricultural Economics. Keeping your mind on your weight and fitness while you shop is key. Educate yourself.
GET ACTIVE! 9

:: IHRSAWire

Health Clubs Step Up for America’s Heroes
IHRSA’s “Joining Forces Network” brings health and hope to military families
BY KRISTEN WALSH

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ver the past decade, more than two million U.S. service members have been deployed to Iraq or Afghanistan. They leave behind spouses, children, siblings, aunts, uncles and grandparents—all of whom fear the worst while their loved ones are away. Where can these often-overlooked individuals go to find support and solace? To health clubs participating in the IHRSA Joining Forces Network (JFN). Joining Forces is an initiative launched in 2011 by first lady Michelle Obama and second lady Jill Biden to assist the nation’s military families. It’s teamed up with IHRSA and the President’s Council on Fitness, Sports, and Nutrition (PCFSN) to offer those families regular physical activity to help them combat stress and pursue healthy lifestyles. JFN is the resulting IHRSA program. Participating clubs offer a limited number of free, six-month memberships to the spouses and immediate family members of reservists and National Guard members while they’re deployed. “IHRSA is a natural partner because of the association’s and its member clubs’ commitment to the health and well-being of all Americans, especially our military,” observes Christopher Watts, the head of strategic partnerships and special projects for PCFSN. “This is a special opportunity for the thousands of clubs that compose our industry to unite behind a common cause, and thank our military families by doing what clubs do best—providing health, fitness, and stress-relief services to those who need them the most,” says Tom Richards, IHRSA’s senior legislative counsel. “This IHRSA program represents an incredible benefit for military families,” says Watts. “We have a website featuring videos of the first lady, as well as PCFSN members, such as Drew Brees of the New Orleans Saints, and Carl Edwards, a NASCAR driver. Our council members have promoted JFN via social media and speaking engagements across the country. We’ve partnered with a number of military-specific organizations to let them know about this fantastic opportunity.”

Drew Brees, right, is an enthusiastic booster of JFN.

A CALL TO ARMS
The need for JFN is critical because military families face a variety of daunting problems. When the RAND Corporation, a nonprofit think-tank headquartered in Santa Monica, Calif., interviewed Reserve and National Guard families, they found that spouses shoulder a heavy load of responsibilities. A study of 250,000 Army wives published in The New England Journal of Medicine concluded that they were at higher risk for anxiety, sleep ailments, depression, acute stress, and adjustment disorders. Gary Padussis understands. The owner and CEO of Energy Fitness Center in Linthicum, Maryland, Padussis is a 30-year military veteran. “I served in Vietnam, and I’m a U.S. Coast Guard captain,” he explains. “I’ve been there, and so I know, firsthand, exactly what these people are facing. I saw what my own wife went through.” Padussis actively promotes his JFN program in a location ideal for enrollment. “We’re near a number of military bases, and that proximity has produced a high level of interest,” he says. “So far, we’ve had 14 families sign up.” Padussis’ enthusiasm for JFN is shared by The Alaska Club, a network of 18 multipurpose Alaskan facilities, ranging in size from 5,000 to more than 108,000 square feet. “We recognize that, when someone serves our country, it affects their entire family,” says Connie Dorman, the chain’s marketing and PR director. “While fitness is critical for everyone’s health and well-being, it’s even more important for these families.” n

LOG ON TO HEALTHCLUBS.COM/JOININGFORCES TO LEARN MORE AND TO FIND A PARTICIPATING HEALTH CLUB NEAR YOU.
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:: AskATrainer

Cut Up Your Cardio
How to get the most out of interval training. BY CHRIS THOMAE, NASM CPT, PES, CES
Cardio training does not have to be performed all in one sitting. Scientifically speaking, performing short bursts of cardio has been shown to lead to the same or similar health benefits as performing a cardio routine all at once. This is commonly known as interval training.

INTERVAL WORKOUT TIPS
Both sustained periods of cardio training and interval cardio training are effective for producing results and individuals should choose activities that are satisfying to them. I have listed three easy-to-do workout tips below: Get an idea of what you feel is your maximum level of physical intensity (i.e., the limit of your personal, maximum physical effort). Divide your cardio workout into three different intensity zones based on your perceived maximum effort: *Level 1 = 50% - 60% of max effort *Level 2 = 70% - 80% of max effort *Level 3 = 90% - 100% of max effort The truth is that any movement based activity that increases your resting heart rate and your breathing is essentially aerobic training and can lead to improving health benefits. Performing some form of cardio training on a weekly basis helps to improve your overall health and decrease levels of stress. Some forms of cardio training lead to better results for improving overall health and well-being. Whereas, other forms of cardio training are better suited for sports performance and changes in body composition.

1
I’ve heard that cardio training is better if you stop and start by doing intervals. Is this true, and can you give me an example of an interval workout?

2

Q
A

The big question is: “What is your goal?” The general recommendation for activity in adults, to maintain adequate levels of health, is to perform 5 to 7 days of cardio respiratory exercise, at moderate intensity (enough to increase your resting heart rate and rate of breathing), for 30 minutes per day just to stay healthy. Recommendations to improve levels of fitness include working out 3 to 5 days per week at 60 to 90% of maximum heart rate for 20 to 60 minutes per day.

3

Warm up for five minutes up to your Level 1, then do these intervals: n Maintain Level 1 intensity for two minutes. n Increase to Level 2 for three minutes. n Increase to Level 3 for 30 to 60 seconds n Return to Level 1 or switch activities. n Repeat three times. n Cool down at or below your Level 1 for 2 to 5 minutes. Add more intervals as you improve your endurance. n

Chris Thomae is an NASM Elite Trainer, performance-enhancement specialist and corrective-exercise specialist. A former member of the U.S. Marine Corp, he can be contacted through his website, christhomae.com.
GET ACTIVE! 11

Photo: Thinkstock

:: FoodSmarts

Today’s vegan chefs are out to prove that it’s easy being green.

Give Peas a Chance
Is a Vegan Diet Right for You? BY KRISTEN WALSH
In 2011, USA Today reported that nearly half of all Americans are trying to cut down on their meat consumption, while approximately one-fifth of students are vegetarian, vegan, or trying to eat less meat. And according to a recent Gallup poll, one in 50 Americans consider themselves to be vegan. What exactly is a vegan? According
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to the American Dietetic Association (ADA), vegans exclude all animal products (e.g., meat, poultry, fish, eggs, milk, cheese, and other dairy products).

Reasons for becoming a vegan are as varied as the produce selection at Whole Foods. Some people make the

Photo: Thinkstock

Why Go Vegan?

switch exclusively for one reason—such as concerns about animal suffering, personal health, or the environment— while for others it’s a mix of reasons. Studies have shown that vegans tend to have lower body mass indexes (BMIs) and a reduced risk of diabetes, heart disease and cancer. Recently, President Bill Clinton was featured in AARP Magazine,

where he talked about the health EASY benefits of eliminating animal VEGAN products from his diet. In the past, RECIPE Clinton suffered from heart disease and underwent quadruple bypass Ingredients surgery. He decided to change his daily 1 ½ cups quinoa flakes or quick-cooking habits, starting with what was on his rolled oats plate. “I wanted to live to be a grandfa¼ cup sesame seeds ther,” Clinton told AARP . “So I decided ¼ cup millet or hemp hearts to pick the diet that I thought would ¼ cup chia seeds or poppy seeds maximize my chances of long-term ¼ cup flaxseed meal survival.” That diet was veganism. ¾ cup plain nondairy milk Switching to a plant-based diet is an ¾ cup uncooked multigrain hot cereal effective way for an individual to reduce ¾ cup natural, unsweetened sunflower their eco-footprint. According to the seed butter or tahini United Nations, the meat industry pro½ cup agave nectar duces more greenhouse gases than the 1 tablespoon finely grated orange or world’s plane, train, and automobile lemon zest fleets combined. Farmed animals ¼ teaspoon fine sea salt consume much more protein, water 1 cup dried cherries or dried cranberries, and calories than they produce, so far roughly chopped greater quantities of crops and water are needed to produce animal “products” to feed humans than are needed to feed Directions people directly on a plant-based diet. Line a 9-inch square baking pan with foil or parchment paper and spray with nonstick An unexpected perk of a vegan diet cooking spray. can be a thicker wallet. Vegan staples Preheat oven to 350°F. such as pasta, rice, beans and vegetables Spread the quinoa flakes, sesame seeds and millet on a large rimmed baking sheet. are often less expensive than animal Bake in a preheated oven for 6 to 8 minutes, shaking halfway through, until golden and products. Vegan meals in restaurants fragrant. Transfer to a large bowl; stir in the chia seeds and flaxseed meal. are generally priced lower than meat Bring the milk to a boil in a small saucepan set over medium heat. Remove the dishes. (In addition, products such pan from the heat and stir in the cereal; cover and let stand for two minutes. Add the as non-dairy milk, veggie burgers sunflower seed butter, agave nectar, orange zest and salt. Cook and stir the mixture over and vegan pesto are usually a similar low heat for seven minutes, until thickened and all of the liquid is absorbed. price compared to their non-vegan Immediately add the cereal mixture and the cherries to the quinoa mixture, mixing counterparts and are available in with a spatula until coated. most supermarkets.) Transfer the mixture to the prepared pan. Place a large piece of parchment paper, wax

SEEDS OF POWER BARS

What About Protein?
Proteins are known as the building blocks of life: In the body, they break down into amino acids that promote cell growth and repair. They also take longer to digest than carbohydrates, helping you feel fuller for longer and on fewer calories. The Centers for Disease Control and Prevention (CDC) recommends that women consume 46 g of protein each day and that men consume 56 g. The idea that protein only comes from meat is a myth. Nearly all foods contain small amounts of protein, and

paper or plastic wrap (coated with nonstick cooking spray) atop the bar mixture and use it to spread, flatten and very firmly compact the mixture evenly in the pan. Refrigerate at least two hours until firmly set. Using the liner, lift the mixture from the pan and transfer to a cutting board. Cut into 20 bars and wrap individually in plastic wrap.

Courtesy of Camilla V. Saulsbury, Ph.D.

Nutrients Per Bar Calories 199, fat 9.2 g, (saturated 3 g) cholesterol 0 mg, sodium 37 mg, carbs 24.8 g (fiber 3.3 g, sugars 12.6 g), protein 6.1 g
Recipe reprinted with permission from “Power Hungry: The Ultimate Energy Bar Cookbook” by Camilla V. Saulsbury, Ph.D.

GET ACTIVE!

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:: FoodSmarts
it’s relatively easy to get your daily protein requirements from vegan sources such as beans and lentils. “White beans taste delicious in pasta: garbanzo or edamame in stirfries; black beans and pinto in burritos, tacos, and quesadillas; and lentils or kidney are great in salads and whole grain pita lunches,” says Dawn Jackson Blatner, author of “The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease, and Add Years to Your Life.” Avocados, almonds (including almond milk), walnuts, pecans, pistachios, cashews, and pine nuts are all solid protein sources, as are chia seeds, hemp seeds, pumpkin seeds, sesame seeds and sunflower seeds. Soy milk packs a punch when it comes to protein, as do tofu, tempeh, barley, rye and brown rice. Gluten-free protein options include corn, quinoa, amaranth, buckwheat, millet, and wild rice. According to nine-time Olympic gold medalist Carl Lewis, protein from meat sources isn’t necessary in order to be a successful athlete. According to the legendary Olympian: “My best year of track competition was the first year I ate a vegan diet.”

What Are the Risks?
Without proper supplementation, some vegans have intakes for vitamin B-12, vitamin D, calcium, zinc, iron, and/or riboflavin that are lower than recommended. “Most sources of vitamin B-12 are animal based, so nutritional yeast is a major player in the nutritional wellbeing of vegans and vegetarians,” says holistic health coach Sara Seinberg. “One tablespoon will provide an adult with a full day’s supply of B-12.”

TIP

Log on to vegnews.com for free access to hundreds of healthy and delicious vegan recipes.

Of course, the key to any diet, including a vegan one, is to choose a wide variety of healthy foods, and to consume enough calories to meet one’s energy needs. If you’re thinking about going vegan, it’s a good idea to talk to your doctor and/or a dietitian first, and to follow up with them periodically in case adjustments are needed to your intake of food and/or supplements in order to maximize your health. n Kristen Walsh is the associate publisher for the International Health, Racquet & Sportsclub Association (IHRSA). She can be reached via email to [email protected].

Many athletes are switching to a vegan diet and finding they have much more energy.

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Photo: Thinkstock

The U.S. Olympic speed skater shattered her leg one year before the 2010 Olympics, and won a bronze medal after a miraculous recovery. Now, she’s on track (long and short) to win gold in Sochi.

Unstoppable
Allison Baver
BIO
Born: August 11, 1980 Hometown: Reading, PA Current Residence: Salt Lake City, UT U.S. Olympic Teams: 2002, 2006, 2010 Career Highlights: Won a bronze medal in the 2010 Games. Has more medals on the World Cup circuit than any U.S. speed skater in the past 15 years.

The

F

or once, there’s nothing in the way for Allison Baver. Though the speed skater won a bronze medal in the 2010 Winter Olympics as part of the U.S. women’s 3,000-meter relay team, the Vancouver Games were supposed to feature a brighter hue to the medals. The Reading, Penn., native had long cleaned up on the world skating circuit, but the Olympic experience had ended with disappointment. In the 2006 Games in Turin, Italy, she collided with another skater in the 500-meter race, and ended up out of the running for a medal. Then in the year before the 2010 Games, she became entangled with teammate Kathleen Reutter in the 1,500-meter race at the World Cup finals and violently hit the wall surrounding the track. The results were devastating: Baver suffered a shattered tibia, a cracked fibula, a displaced ankle joint (the result of her tibia thrusting through it) and severe cartilage damage. It appeared to be worse than a career-ending injury, threatening to affect her ability to walk for the rest of her life. Thus began an agonizing period of surgeries and rehab, and while she was far from 100% in Vancouver, she rallied to make the team, compete, and stand with three of her teammates on the podium with a bronze medal. Now, after three Olympics, numerous achievements in national and global competitions, Baver, 33, is finally clear of adversity and determined to make the Sochi Games the defining moment of her star-crossed career. Not only is she planning to go for gold in the traditional short-track events, she’s flirting with the idea of also trying a long-track event, something that’s never been attempted at the Olympics before. We sat down with the multi-talented athlete, who has done modeling on the side and has even designed a line of active wear, to find out how she endured after so much adversity and how she plans to make Olympic history.

GET ACTIVE: What are your plans for competing in Sochi? ALLISON BAVER: I’m going for the gold in this Olympic games. The last Olympics I broke my
leg so close to the Games, and it wasn’t fully recovered. When I broke my leg, I was a gold medal contender in a few different events, and it was too close to the Olympics for me to come back to 100% in less than a year. I was able to come back,By which was,J. I Moore, think, a miracle. ButMCHES this year I’ll Timothy Ph.D., CSCS, be going for the gold in Sochi.

GA: What events you’ll be competing in?
AB: For short track, there are four events. One is the 500-meter, one is the 1,000-meter, one is the 1,500-meter, and then the relay. At trials, we compete in all of those. I’m focusing more on the middle distances, 1,000- and the 1,500-meter. And then also the relay. We’re going for the gold this time.

GA: So you plan to be in multiple events?
AB: I also started skating long track, and there’s a possibility that if I feel that there’s medal potential there, I may do the 3,000 meter.

few days ago, and they believe that I can win a medal in short track this time. To go for the gold in long track is a risk. I haven’t performed at the Olympic Games like I should have. I have a lot of accomplishments in my career, and it’s not necessarily demonstrated at the Olympics, which is the event that counts. So I’d really love to change that at the Olympic Games in Sochi by potentially making history in short and long track.

GA: Is the plate still in there?
AB: I actually had the plate removed when I competed in the 2010 Olympic Games. They thought that it wasn’t going to heal properly and I wouldn’t be able to come back in time for Vancouver. To recover from having the plate removed, you have holes in your leg. I couldn’t put weight on it for three months, the year of the Olympics in 2010. My leg atrophied. I had to learn to walk and skate all over again.

GA: How has your leg been? Any setbacks?
AB: I had a plate and screws in my leg, and it was a 3-5-year recovery process, with the possibility of me having problems for the rest of my life. My leg was shattered. It wasn’t a clean break—it was in a lot of pieces and it extended into my ankle joints. It was a really big risk for me to actually use a plate because of it being in so many pieces. The doctor who initially did the surgery wanted to put the rod in my leg, but that would’ve actually ended my career.

GA: How did you get yourself ready for the Games that year?
AB: It was one of the most challenging and difficult times of my life, and I really don’t know how I did it, looking back. I took myself to a place where I’ve never had to take myself before. I’m very blessed, and I feel like it was a miracle that I was able to walk into opening ceremonies and stand on the podium for my country.

GA: Isn’t it unheard of for a skater to do long and short-track?
AB: Yes, I would make history. Nobody does that. Everyone thinks that I’m actually crazy for trying to attempt it, that it’s not realistic to perform well in both. And that’s why it hasn’t been done. I can’t say that I’m that big of a risk-taker, but it’s something that’s possible.

GA: It must have been a relief to medal in
the relay?
AB: It was a very amazing opportunity for me. And when I was walking back to the locker room at the 2010 Games, something clicked inside of me, and I thought, I’m going for the gold next Olympics.

“That’s been my drive, to come back stronger, to overcome that mindbody connection disconnect that happens when you have such a traumatic injury.”
GA: How did you get into skating long track?
AB: After my injury, I started getting into long track. I needed to find my confidence again, and I wasn’t able to do short track correctly because I couldn’t bend my ankle enough. Long track doesn’t require the extreme angles as short track does, so I used it for rehab. Then I went out and won the North American Championship long track and killed my personal best time, and that kind of threw me into the category of competing for a potential medal spot at the Olympic Games

GA: So you knew then you were going for it?
AB: Yes. That’s been my drive, to come back stronger, to overcome that mind-body connection disconnect that happens when you have such a traumatic injury.

GA: How do you do that?
AB: After the 2010 Olympics, I pushed away a lot of emotions and feelings, and everything surrounding the actual trauma itself, and the fact that at the time of my injury, I was at the top of my game. Best skating in my career ever. And I shatter my leg. That’s a devastating thing to happen, and it didn’t really hit me until after the Olympics.

GA: If you had to choose one, what would it be?
AB: I just had a meeting with my coaches a

GA: It sounds like you had to recover mentally as much as physically.

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AB: Yes. It’s been quite an interesting few years. I actually took time away—I stopped skating completely. I focused on launching an active-wear line of clothes, and other things as well. I took a time to heal and recover, and to find the eye of the tiger again and recognize that these feelings that I’m having are because I had a really serious injury and two surgeries. That I’m competing as awesome as I am right now, I’m pretty stoked to be going to the Olympics as a solid medal contender, because it’s been quite a journey.

PUTTING CHILDHOOD OBESITY ON ICE
Concerned about the health of the nation’s youth, Allison Baver created a foundation called Off the Ice to help children adopt healthy, active lifestyles. “There’s a lot of studies that show that when gym classes are cut in school, obesity goes up,” she says. “If kids don’t have parents or anybody in their life who supports an active lifestyle, they might smoke and do other things that lead them down the wrong path. It’s something that I hold dear to my heart. My grandmother was a smoker. We’re trying to get kids to go in a healthy direction with their lives.” After a lifetime of elite global competition, the speed-skating star knows the qualities it takes to overcome adversity and go for your dreams. “I try to take the concept of the Olympics, its core values, and apply it to the foundation. We want to teach kids how to be their best and how to achieve their goals.” Off the Ice has partnered with Rollerblade to use skating as a tool to help inspire character values, goal development and healthy lifestyles to fight the childhood obesity epidemic in the United States. To make a donation or learn more, go to offtheice.org.
contender. I was already on the Olympic team and had to overcome the injury quickly, because I had the Olympic trials in 3 ½ months, yet I couldn’t even put my skate on because my ankle was too swollen. When I walked into the opening ceremonies in Vancouver and heard the Olympic motto, “Faster, Higher, Stronger”—which I’ve heard over three Olympic games— just meant so much more. I do a lot of VertiMax training, weight training, biking, intervals. Everything is very interval-driven. It’s all reaction, it’s all fast, it’s all power.

GA: What kept you focused and driven to overcome such a terrible injury?
AB: It’s like that quote: Impossible is nothing. It’s challenging yourself to be your best. The whole concept behind the Olympics to me has changed. What this injury has taught me I guess is what a champion really is.

GA: Was it your first real encounter with adversity?
AB: I’ve had other injuries in my life, but I don’t know very many athletes who have had a an injury that potentially could affect their ability to walk normally the rest of their life. I talked to some who have, such as Terrell Owens. He broke his foot right before the Super Bowl, when he was playing for the Eagles. I’m good friends with him and we talked about our injuries and what we had to do to overcome them.

GA: And what about your nutrition? Has that changed over the years?
AB: I’ve changed it up quite a bit depending on what’s going on with my body. I’ve put on a little bit of muscle mass because of my rehab therapy. I’m not at my competition weight. Come Olympic time, I have to be—no option there.

GA: It sounds like you saw the Olympics in a much purer way?
AB: What drove me during that time was my faith. It was not about getting gold at that point—it was something a lot bigger than that. It was about the pursuit of excellence. It was about the commonality that unites everybody who strives for something. And that’s what the Olympics is about. And that’s also the same drive that I have this Olympic Games as well.

GA: What’s the hardest part of dropping weight?
AB: It’s very hard to lose muscle mass, especially when you have to keep training. The last Olympics I was very focused on performance nutrition, feeding for the workout, replenishing after. I’ve experimented a lot with different types of eating. There was one point when I went all raw vegan.

GA: You mean suffering a major injury before a career-defining event?
AB: Yes. Terrell told me that he had a pastor by his bed at the hospital reaffirming that he was healthy and going to compete in the Super Bowl. I had written a letter to myself when I broke my leg. As an athlete, from a positivity standpoint, everything that I ever learned about the mind-body connection in my career had to be put together and executed to the max.

GA: After three Olympics, you’re probably the seasoned veteran of the group. Do you think about the challenges of going against younger athletes?
AB: I’m 33, I think there have been women who have skated long track who have won gold after having babies. If somebody can have a baby, for crying out loud, and win a , then I think I can handle it.

GA: So you’re not afraid of experimenting?
AB: I want to challenge myself, to prove to myself, to the world, the level of athlete that I am. That means putting myself in situations that maybe make me a little bit uncomfortable.

GA: What sort of things did you do?
AB: I was trying to mentally pretend that my leg was still normal, even though I’m limping, and I can’t do my warm-up right. I had to walk into that ice rink like I was No. 1. Like I was a champion, a gold medal

GA: Sounds like you’re putting everything on the line for Sochi.
AB: I am. I’m going for it this time. I’m throwing my hands up in the air and just can’t wait. n
GET ACTIVE!

GA: What type of training do you do when you’re off the ice?
AB: I’ve had to modify a lot of my training.

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BY ALEXANDRA BLACK MPH, RD, LDN

PROTEIN POWDERS ARE EVERYWHERE, BUT ARE THEY RIGHT FOR YOU? HERE’S WHAT YOU NEED TO KNOW.

Fantastic Pour
rotein powders were once the stuff of professional athletes and dedicated bodybuilders, but they’ve gone mainstream over the past 10 or so years. A Google search for “protein powder” turns up thousands of results, ranging from your local GNC to an abundance of other online sources, some credible and some not so much. Over the years the supplement industry has grown rapidly and greatly improved upon the taste and palatability of their products. Unfortunately, the supplements are fairly unregulated in the United States. Not all of them are bad, and using protein supplements can have benefits for some people. But before you head down to Vitamin Shoppe, educate yourself, think about your goals, and weigh the pros and cons first.

The

P

the most bioavailable protein supplement on the market. It can be found as both egg white protein and whole egg protein. While whole eggs as food contain more nutrition than egg whites, the process to create whole egg protein powder involves high heat, which can oxidize the cholesterol in the egg and make it more harmful than the cholesterol found in, say, your hard boiled eggs.

• MILK (WHEY AND CASEIN)
The most popular forms of protein seen in supplements are whey and casein, which are both proteins found in milk. Whey protein is absorbed more quickly, whereas casein is absorbed more slowly and stays in your body longer. There are several types of whey protein you might see on a label.

PROTEIN TYPES
There are three types of protein that are most commonly found: milk, soy, and egg proteins.

1. Whey protein isolate: This is the most pure form of whey
protein and the most available to the body for absorption. It is about 90% protein by weight and tends to be the most expensive kind. 2. Whey protein concentrate: This is generally 29% – 89% protein by weight. While more affordable than isolate, it also contains a little more fat and lactose (the sugar found in milk). 3. Hydrolyzed whey protein: This type of protein is predigested. While on one hand it is easier to absorb, there is some debate about how effective it is compared to un-hydrolyzed protein, and it’s more expensive.

• SOY
Soy protein is a plant-based source of protein, produced by removing the fat and carbohydrates from soy flour. The most common form of soy protein found in supplements is soy protein isolate, which is about 90% protein and generally has a neutral flavor.

• EGG
The protein in eggs is the most bioavailable (meaning it is easily used by the body) form of protein, making egg powders

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Shake up your menu: Protein powders can save you time and hassle when satisfying your nutritional requirements.

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PROTEIN POWDERS: The Pros
• Faster Uptake. Depending on the protein source, protein
powder can provide a quickly absorbed source of protein. Generally, liquids are digested more quickly than solid foods. So, by drinking your protein, your body is absorbing it faster, which is good for rebuilding muscle after a workout. • Convenience. It is often much easier to carry around a plastic baggy of powder to mix with water or milk than in a shaker bottle than a container of lean meat and complex carbohydrates, which often require refrigeration. • Additional Calories. This can be a con, too. But if your goal is to put on weight, especially if you are a person who has trouble maintaining and gaining weight, a protein supplement with milk can be a quick and less filling source of added calories. • Recovery. After a longer, higher intensity workout (i.e., interval training or powerlifting versus low-intensity cardio), it is important to eat protein and carbohydrates to restore the glycogen (the body’s stored form of carbohydrate) and protein to rebuild muscles. Protein powder can be an efficient way to recover after a hard workout.

• You are currently training at a high volume. If this is you,
a protein supplement can help with recovery, which will be a priority for you. • You have had weight-loss surgery. Because weight-loss surgery can cause you to absorb food poorly, which greatly reduces portion sizes, protein supplements are highly recommended.

After a longer, high-intensity workout (i.e., interval training or powerlifting versus lowintensity cardio), it is important to eat protein and carbohydrates to restore the glycogen (the body’s stored form of carbohydrate) and protein to rebuild muscles.
I would not recommend a protein supplement for you if: * You are trying to lose weight. Hunger is often a challenge during weight loss, and you’re better off waiting an extra 20 minutes to get home and make your next meal, or have carbohydrates and protein in the form of whole food, like an apple and peanut butter. The food will obviously also have calories, but it’ll make you more full than the protein powder. * You are training at lower volume or intensity. For the average gym goer, taking a protein supplement is usually more expensive than it’s worth.

PROTEIN POWDERS: The Cons
• Cost. Depending on the type and quality of protein powder,
it can cost anywhere from $20–$30 per pound for whey protein. Soy protein tends to be a little less expensive and quality egg protein tends to be pricier. • Unwanted Ingredients. There can be unpleasant stuff in there. The front label will say 100% whey protein. Great! But when you read the ingredients label, you can find artificial flavors, xantham gum, soybean or other oils, artificial sweeteners, sugar (hint: anything with “ose” on the end is a sugar), and other ingredients that may or may not be safe or healthy, but it’s hard to tell unless you have a PhD in chemistry. • Additional Calories. Yes, this is in the pro section, too, because this is good for some people. But if you are trying to lose weight, this is not helpful for you. • It’s a processed food. I know, some claim to be natural or originate from grass-fed livestock. But I don’t care how happy the cow your protein came from was eating grass in the pasture. After it left the cow it was heated extensively and then dried into powder. Even the highest quality protein powders don’t match up to real food.

WHAT TO DO? Some Advice
If, after considering your goals, you think protein powder is right for you, here’s some advice for using it optimally. • Find a brand that has a short ingredient list (no more than 3-4) and do your homework so you understand all the ingredients. • Take the protein supplement once per day within 15-30 minutes of a challenging workout. • Take enough protein powder to equal about 30 g of protein. Any more than that and your body won’t use it as efficiently. You’re better off taking 30 g at one time and eating a nice steak and salad or vegetable omelet an hour or so later than taking 60 g of protein in one or two shakes. • Don’t use protein supplements as a meal replacement. For meals, food is always best. Unless your jaw is wired shut. Whey protein is my favorite option, and I recommend whey protein isolate, as it’s the most available form of whey. If you are a vegetarian or allergic to dairy, soy and egg protein are good alternatives. n Alexandra Black is IHRSA’s Health Promotion Manager and author of wickedgoodnutrition.com.

Whether or not you need a protein supplement depends on your goals. You might need a protein supplement if: • You are a hard gainer (meaning it is very difficult for you to put on weight) with a goal of increased muscle mass and/or weight.

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Thinkstock (4). Previous page: Thinkstock

DO I NEED A PROTEIN SUPPLEMENT?

How to use social networks and new technology to boost your health and fitness.

W
Well Connected: Your online community can help keep you on track with your fitness goals.

hen it comes to getting in shape and losing weight, joining a health club is really just what the doctor ordered. But recent

studies show that there is a lot more to successfully

adopting a fitness lifestyle than picking a gym and lifting a few weights. When it comes to ensuring the success of your program, surrounding yourself with a network of positive influence provided by friends and family can be even more important than whether you have access to the latest strength or cardio equipment. And in this day and age of Facebook, YouTube and Twitter, innovative companies are using the Internet to create communities of like-minded people to motivate and inspire us to greater heights. It’s a brave new world, and this article will show you how to take advantage of all the exciting opportunities that are out there in the digital domain and beyond.

By Timothy J. Moore, Ph.D., CSCS, MCHES

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Photo: iStockphoto

Crowdsource Your Fitness

NETWORK NEWS
Nicholas Christakis, M.D., Ph.D., is a pioneer in the field of health and social networks, conducting research at the Harvard Medical School on the extremely powerful influence that the world around us exerts on our actions and attitudes. For example, Christakis has found that “if your friends are obese, your risk of obesity is 45% higher. If your friend’s friends are obese, your risk of obesity is 25% higher. And if your friend’s friend’s friend, someone you probably don’t even know, is obese, your risk of obesity is 10% higher. It’s only when you get to your friend’s friend’s friend’s friends that there’s no

longer a relationship between that person’s body size and your own body size.” In addition, Christakis says it’s really fascinating that not only our body size,

but our very own happiness, is part of a collective set of attitudes and actions shared by the people that we know, and the people that they know.

tech savvy
When it comes to behavior change and creating a healthier life, there is a whole new brand of electronic technologies that can help provide us with much-needed support and feedback. You can use them to set goals, track your progress and interact with other people who share your dreams.

The Flex is the latest model from the fitness technology specialists at Fitbit. The slim and stylish rubber wrist strap is small but powerful, tracking your steps, distance traveled and calories burned during the day, while at night it measures things like your sleep cycle to see how well you have slept. You can set goals for yourself and track your results via the online or mobile app dashboard, and the Flex will automatically send all your information to you wirelessly. $99.95, fitbit.com/flex

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Photo: Thinkstock (2)

The HAPIfork is a fun new gadget that recently picked up a stack of awards and accolades by technology gurus, including being awarded the Consumer Electronics Show 2013 Innovations Award. Essentially, it’s based on the idea that eating too quickly can lead to all sorts of bad things like weight gain, indigestion and gastric reflux. The electronic fork has built-in sensors that measure how many times you bring your fork from your plate to your mouth and back again during a meal, and sets off an alarm if it detects that you are eating too quickly. Then, data such as how long it took to eat your meal, the amount of fork servings you took per minute, and your fork serving intervals are uploaded via USB to your online dashboard or a mobile app to track your progress. Preordering now for $89, hapilabs.com

The Forerunner 10 watch by Garmin is a super simple GPS device, and you can get started with just the push of a button. It tells you how far and how fast you’ve gone, and you can also upload your results to share with the online community at Garmin Connect. Their website also has some great resources like training plans and fitness experts on hand to answer all your questions. $129.99, garmin.com/forerunner10

Myithlete is the only iPhone and Android application that accurately measures, predicts and adjusts your training routine to maximize your performance, while helping you stay healthy. The idea is quite simple: Take a one-minute measurement every morning; if your reading drops significantly, it’s an early warning that you are overloading your system. Training is all about stress and recovery, and the human heart is a great barometer of your overall physical and mental condition. What a lot of people don't know is that your heartbeat intervals vary at rest, and they can be calculated using heart-rate variability or HRV. Tracking Heart Rate Variability is much more valuable than just monitoring your heart rate, since an increased HRV is linked to good health and a high level of fitness, while a decreased HRV is linked to stress, fatigue and even burnout. Phone App $9, Monitor and Receiver $65, myithlete.com

How is this possible? Christakis' laboratory has discovered that all people are interconnected, and so is their health. His research looks at two different types of phenomena: the social, mathematical, and biological rules governing how social networks form (called a connection), and the biological and social implications of how they operate to influence our thoughts, feelings and behaviors (or the contagion). It sounds complicated, but it isn’t—just choose wisely when you seek advice and feedback from the people around you. Christakis has written an enlightening book on social networks called “Connected: The Surprising Power Of Our Social Networks And How They Shape Our Lives,” to help answer all of your questions on the subject based on his years of experience in the field.

when to get off the grid
Experts agree that when it comes to integrating technology into your daily life, you can definitely go too far. Studies have shown that overuse of digital devices can cause increased anxiety and stress, affect your concentration and sleep, and in some cases can cause you to disconnect from the world around you. To keep from falling down the virtual rabbit hole, follow these two simple rules. 1) Set limits on the amount of time you check your phone, tablet or computer each day. 2) Set aside a specific time each day to check emails or social media, while creating some downtime in your schedule to unplug, relax and recharge.
broke new ground as the first entirely Internet-based nutrition program that connects clients to cutting-edge research and coaches. According to Berardi, “There is a revolution happening. The web has enabled a new, simpler and more effective way for people to lose weight, be healthier, and get fitter than they ever thought possible. Every time we talk about social support, something interesting happens. People email us from all over the world, confiding in us that they can’t find those healthy, lean, fit, and happy people in their communities. Our programs are designed to deliver not only the best training and nutrition advice, but also healthy doses of muchneeded social support.” So, let’s bottom-line this: Berardi has found that if the people you spend the most time with are critical in your own growth and development as a person, as well as your own attitude toward everything from the food you eat to the exercise you choose, it’s probably important to consider your social network in the whole equation. effective short workouts, quick recipes, short articles and quick tips that you can do right on your own phone, iPad, computer or television.” According to LeMay, Groove Temple is what she terms a cohesive healthy lifestyle social platform that merges both online and offline experiences. Through Groove Temple Live events and festivals, LeMay and her team have created a modular workshop system that interfaces with people in real life. By bringing people together to learn, grow and socialize, LeMay feels that she can bolster their connection with the online social platform she provides. LeMay’s 28 Day Groove is a daily wellness practice that helps members form new positive habits over a monthlong program, since experts agree that four weeks is the optimum time needed for behavior change. She believes that healthy social networks of today don’t just reside on the web; they are living, breathing things that include real life interaction in order to be sustaining and viable, while creating a strong connection between mind, body and spirit.

BIRDS OF A FEATHER WORK OUT TOGETHER
“If sickness, obesity and unhappiness are all contagious, then so are health, leanness and happiness. By including more healthy and happy people into your social network, your chances of improving the way you look and feel will skyrocket,” says John Berardi, Ph.D., founder of “Precision Nutrition” (precisionnutrition.com) and a top expert on body transformation. His “Lean Eating Coaching” program

WITH A LITTLE HELP FROM YOUR FRIENDS
Michelle LeMay is a fitness pioneer who was the first National Aerobic Champion, helped start the cardio hip-hop movement, and has consulted with top fitness companies like Nike. She has co-developed an online community called Groove Temple with the goal of fostering high quality living for its members. “We understand how busy people are,” says LeMay, “so we’ve created a system that provides you with highly

CHANGING FOR THE BETTER
If improving your health and living a better life is your main goal, then you need more than just a great workout routine and nutrition plan—you have to surround yourself with good people. We’re all embedded in these networks and it affects us profoundly, although we may be unaware of their existence. We need to recognize the influence we have on each other through our actions, thoughts, behaviors and feelings, and how our associations can help us live a better life. n
GET ACTIVE!

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HERE’S HOW TO ELEVATE YOUR HEART RATE WHILE STRENGTH TRAINING.

Circuit City
BY STACY ACHUA
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I

t’s 6 p.m. You’ve just finished work, and now you have to bat-

CIRCUIT ONE
n Squat, curl and press with dumbbells

tle the crowds to get to the gym

for your workout. Just because

you’re busy doesn’t mean your train-

Hold a dumbbell in each hand with arms at your sides and feet hip-width apart. Squat down, looking forward and keeping your back straight. As you rise up, curl each dumbbell to your chest, rotating palms in. Next press dumbbells overhead, rotating palms forward. Return to starting position.
n Step up

ing has to suffer—that is, if you’re willing to try something new. Wired for circuitry
The answer is circuit training. A fast-paced circuit routine maximizes your training time by combining light-weight resistance work and cardio into a program you can get done in less than 30 minutes. While the increase in your aerobic capacity likely won’t match gains from more conventional endurance training, you’ll still benefit by elevating your heart rate for an extended period of time. What’s more, many of the movements are functional exercises that resemble sports moves or daily living activities—and they churn through calories while minimizing injury risk. This circuit routine does not emphasize mass building, but it does promote a lean, firm physique.

Perform alternating step-ups onto a stair, box or step platform. To increase the challenge, raise the height of the step. Make sure to keep your back straight and abs tight. (You can substitute another form of cardio if you wish, such as jumping rope or using an elliptical trainer.
n

Seated cable row

With knees slightly bent, pull a cable handle to your midsection as you straighten your lower back and pinch your shoulder blades together. Return to the starting position, with your arms extended and lower back flexed.
n n

Repeat step up Stability ball bridges

Totally total body
This program consists of two separate circuits, each performed twice. As you progress through the workout, aim for faster repetitions, but be sure to maintain good form and keep your abs tight. Perform each exercise for 30 seconds, with 15 seconds rest between each one. Once you’ve completed the first circuit twice, rest for two to three minutes before moving on to the second circuit. Expect some soreness the next day—you’ll hit muscles in ways you haven’t before. This program targets every movement of the body, which guarantees that you’ll target every muscle system of the body.

Lie on the floor and place a stability ball under your calves, spreading your arms out. Lift your hips until your body is straight, then lower back down. Keep feet and knees hip-width apart throughout the movement. To increase the difficulty, place the ball under your heels and don’t allow your hips to contact the floor.
n n

Repeat step up Bench press

On a free-weight bench (or a bench-press machine), lower the weight and lightly tap your chest, but do not bounce the bar. Press back up without arching your lower back, extending your elbows fully without locking them.
n

Repeat step up

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CIRCUIT TWO
n

Grasp a medicine ball in both hands and lunge to one side, bending at the hip and knee and reaching down toward your foot. Move back to starting position while pressing ball overhead. Alternate to both sides.
n n

Lateral reaching lunges to press with a medicine ball

Step laterally up and over an aerobic step, then reverse directions. Grasping cable handles in each hand, press forward until your arms are fully extended. As you press, alternate stepping forward with each foot. Return to the starting position.

Lateral step up

Cable presses with alternating step

n n

Repeat lateral step up Stability ball crunch

Lie face up on the floor with your calves on a stability ball. With your hands on your thighs, curl up, sliding your hands up your legs while watching the ceiling. To increase the difficulty, perform the crunches with your back on the ball or alternate rotating left and right as you curl.
n n

Repeat lateral step up Lunge

Grasp a dumbbell in each hand, then step straight forward with an exaggerated step. Your trailing knee should be 1 to 2 inches off the floor at the bottom, with your lead knee bent to about 90 degrees. Forcefully push off with your lead foot and return to the starting position. Alternate to both sides.
n

Repeat lateral step up

Fueling the Circuit

Here are some nutrition tips for those who tackle this training program.
EAT FOR THE CIRCUIT Before your workout, fuel up with a small snack of easily-digestible carbs, such as a piece of fruit. Afterward, have a quality meal of complex carbohydrates and protein. AVOID SKIPPING MEALS Fewer calories earlier in the day means you can make up for it with seconds of Buffalo wings at night, right? Nope. Don’t save up calories. Have a healthy breakfast and lunch, so that when you get to your evening meal, you’re less likely to overindulge. BE GOAL ORIENTED If you drink, set a limit of only one or two drinks to avoid excess calories from alcohol. Do the same thing with foods or snacks. Set a goal of one time through the buffet line and that’s it. FORGET DIETING Don’t worry about trying to drop pounds now—just maintain the status quo. If you do restrict calories, make sure you’re getting enough protein. Cheat smart. Indulge in your favorite foods—but decide how much you’re going to eat and stick with it. The danger is in the portion sizes that we consume, or in eating leftovers for days, especially during the holiday season. This is how pounds add up. n
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Thinkstock (4). Previous page: Thinkstock

SHOE REVIEW
s you can imagine, I spend a lot of time around runners and attending running events. Lots of people know about my work with the Running Network’s shoe reviews, so I frequently field questions about the state of the running shoe industry and trends in product development. Here, as a Q&A, are how those exchanges usually go. Where is minimalism going? In a nutshell, minimal shoes help runners develop stronger feet. Minimalist shoes will continue to have a place in the market; some estimates place it at about 5% of the overall running shoe market, which seems about right to me. The findings of researchers, developers, and runners working and running in this category—everything from shoe geometries to spare designs and lighterweight materials—have penetrated the other categories. Minimalism has reignited the quest for innovation in what had become a stagnant industry. How has the lightweight trend changed the running industry? Let’s face it: Light shoes are fun to run in. The technologies and engineered solutions we’ve surveyed over the last 20 years saw shoes that were heavy. We’re at a crossroads where new, lighter-weight materials and a paradigm shift in what runners need and want are making way for lighter shoes in all categories. What’s happening with traditional running shoe categories? A funny thing happened in all this tumult: The industry achieved some equilibrium. Minimalism was everywhere and growing, but now neutral and stability (especially lightweight, stable shoes) have come back with a vengeance. Every shoe in this review has some motion-stabilizing features, and the shoes are more evenly distributed between categories than we’ve seen in the past five years or more. Categories may blur some as full-contact bottoms and geometries (midsole shapes) that enhance the gait play a larger role in shoe design and as runners adapt to these simpler design solutions. There will be a little bit of the hydrid in most shoes (that blurring of the categories that I mentioned), so we’ll see more similarity among running shoes. The only real exception is the higher-end shoes where plushness reigns supreme: They are better cushioned and have a more luxurious feel. This rebalancing and innovation reinforce what we in the Running Network have been saying in our reviews since 1998: Know your feet and what they need. Educate yourself about how shoe companies are addressing your needs. Then head to a running specialty store to get its assistance in selecting a quality running shoe. —Cregg Weinmann, Running Network Footwear Reviewer

2013 FALL
A

AWARD WINNERS
BEST SHOE
MOTION STABILIZING
FALL 2013

BEST SHOE
PERFORMANCE
FALL 2013

Nike LunarGlide+ 5
BEST NEW SHOE
FALL 2013

Mizuno Wave Sayonara
BEST SHOE
NEUTRAL
FALL 2013

adidas adiStar Boost

ASICS Gel-Nimbus 15
BEST RENOVATION
FALL 2013

Saucony Cortana 3

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

$170
BEST NEW SHOE
FALL 2013

$120

$110

$110
BEST SHOE
MOTION STABILIZING
FALL 2013

adidas adiStar Boost

adidas Supernova Sequence 6

New Balance 870 v3

Nike LunarGlide+ 5

$140

$110

$115

$120
BEST SHOE
PERFORMANCE
FALL 2013

On Cloudrunner

Reebok One Cushion

Karhu Flow III Trainer

Mizuno Wave Sayonara

$115

$80

$150
BEST RENOVATION
FALL 2013

$100

Pearl Izumi EM Road N1

Puma Faas 500 S

Saucony Cortana 3

Saucony Kinvara 4

$115

$115

$145
BEST SHOE
NEUTRAL
FALL 2013

$110

Scott T2C Evo

ASICS Gel-Cumulus 15

ASICS Gel-Nimbus 15

Brooks Ghost 6

$150

$140

$115

$100

Brooks Glycerin 11

Mizuno Wave Enigma 3

New Balance 880 v3

Nike Pegasus+ 30

See the full review at runningnetwork.com
GET ACTIVE! 31

:: Results

A New Perspective, A New Man
Dedicated to helping his wife battle cancer, Bob Johnson lost 100 lb and revitalized his life. BY STACY ACHUA
BOB JOHNSON THOUGHT HE knew what toughness was. Then his wife, Rhonda, was diagnosed with cancer. That’s when the devoted husband learned just what true courage meant. “Sitting in the doctor’s office, seeing other people fighting this disease, gives you a new perspective,” says Bob, 61, who lives in Greensburg, Penn. “That’s when it hit me: The sacrifices I was making trying to get in shape, the workouts and dieting, were nothing compared to what these people were going through.” Bob had embarked on a fitness regimen after Rhonda was advised that working out is great medicine. “Rhonda’s doctor told us that one of the most important things you can do to beat cancer is to eat healthy foods and to exercise,” Bob says. “Rhonda said she wanted to join a gym and she asked me to join with her. I figured if she was tough enough to handle chemotherapy and radiation, then the least I could do was to get off my butt and exercise.” Bob and Rhonda joined an Anytime Fitness club in Greensburg after learning that his wife’s cancer, which had been in remission, had returned. At the time, Bob weighed 300 lb. Two year’s later, he has dropped 100 lb. Besides looking like a new man, he feels like one. He notes that his stress levels are down, as well as his cholesterol. And due to his weight loss, Bob no longer has sleep apnea, freeing him from the cumbersome CPAP machine he had to sleep with every night. “I love it,” he says of his new fitness lifestyle. “Before I had trouble walking up a flight of stairs. I was just feeling bad. I can’t imagine living without exercise now.” As for Rhonda, she’s lost 40 pounds and feels good enough to exercise with Bob nearly every day—either in the gym or walking, biking or paddling around local parks and lakes. Rhonda says that, before joining Anytime Fitness, neither she nor Bob had been in a

Bob Johnson
Age: 61 Hometown: Greensburg, Penn. Starting Weight: 300 lb Current Weight: 200 lb Bob’s Advice: “Motivation

is where you find it. It’s everywhere.”
gym since high school. “We had no idea how to turn on a treadmill or how to operate an elliptical machine,” she says. “But the staff was very helpful and now we feel right at home at the club.” Married for almost 40 years, the couple’s fitness journey attracted the attention of Anytime Fitness headquarters. Bob was selected the “2012 Anytime Fitness Success Story of the Year,” and he even ended up on a billboard in the Greensburg area touting his impressive results. “It’s something seeing yourself up there,” says Bob, an upbeat guy who doesn’t take himself too seriously. “It’s fun driving past it.” Bob and Rhonda are great examples of the edict that it’s never too late to start getting in shape. “Bob is the fittest older client that I have,” says personal trainer Erin Racchini. Then Erin thinks about it for a moment and clarifies, “Actually, he’s the fittest client of any age.” Bob’s work ethic in the gym is best understood by the perspective he gained while being at his wife’s side during her treatment. “Losing weight is easy,” he says, emotion in his voice. “You want motivation, go sit in waiting room at a cancer center.” n

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Photos: Courtesy of Bob Johnson

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