Fall 2015 Get Active! Magazine

Contents
COVER STORY

16 Timeless Appeal

Back to the Future made Lea Thompson a household name, but she’s
defied Father Time the old-fashioned way: with an active, healthy lifestyle.
By Chris Mann

TRAINING & LIFESTYLE

20 Road Warrior

Traveling for work or pleasure forces you out of your good habits. These
seven proven tips will help you avoid temptations to stay on track.
By Alexandra Black, MPH, RD, LDN

24 2015 Fall Shoe Review

HIt the pavement like a champ with these high-performance shoes.

30

An ab routine
that really works.

20

Smart, healthy
travel tips.

24

Put your
feet first.

By Larry Eder

30 Find Your Abs

They’re under there somewhere. This inventive routine will help you
shed weight, firm up your core muscles, and flatten your tummy.
By Dave Hawk

NUTRITION

26 Say Hello to Your Little Friends

Those often neglected vitamins and minerals can make a big difference
in your exercise strength and endurance. Here’s how to keep your edge.
By Marie Spano, MS, RD, CSCS, CSSD

DEPARTMENTS/COLUMNS

5

26

Micronutrients
can boost results.

How to beat
diabetes.

4 Welcome
5 The Active! Life

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

14 Hot Tips: Arianna Huffington

The media mogul shares the joy of unplugging from daily distractions.

By Jon Feld

32 Results: Mark Reichenbach
He got his life back after losing
an amazing 250 lb!

ON THE COVER
Lea Thompson photo
by Russell Baer.

GA! on the Web

Visit HealthClubs.com
Find more fitness info
and a club directory at
HealthClubs.com.

EDITORIAl

Brandt
JimJim
Schmaltz
Jay Ablondi
Jill Magee
Pam
Bunn

EDITORIAl DIRECTOR
PUBlISHER
MANAGING EDITOR

ART

Michelle
lee Brown
Corbin ART DIRECTOR

PRODUCTION

Isabella
Alberico CONSUlTING PRODUCTION DIRECTOR
Tami Georgeff

CONTRIBUTORS
Alexandra
Black;Black;
Tim Moore;
Sharon
JimHawk;
Schmaltz;
Alexandra
larry Eder;
JonHaroon;
Feld; Dave
KristenMark
Walsh;
Cregg Weinmann;
Joe Wuebben
Chris Mann;
Reichenbach;
Marie Spano;
Kristen Walsh

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.

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.

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

Meghan Tassinari SENIOR ACCOUNT EXECUTIVE
(617) 316-6801

Mireille Rivara SENIOR 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

IHRSA
Seaport Center
70 Fargo St., Boston, MA 02210
ihrsa.org
healthclubs.com
Copyright 2015 IHRSA

Volume 11 issue 2.
1. Get
Get Active!
Active! magazine
magazine (ISSN
(ISSN 1520-8397)
1520-8397) isis printed twice yearly in the U.S.A. and is distributed through leading gyms and health club facilities. ©2015 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
constitutean
anendorsement
endorsementbybyGet
GetActive!
Active!ororIHRSA.
IHRSA.
Active!
does
endorse
of medical
treatment,
nor does
it encourage
to undertake
anytreatsuch
GetGet
Active!
does
notnot
endorse
anyany
formform
of medical
treatment,
nor does
it encourage
you toyou
undertake
any such
treatment
on your
We urge
yousee
to your
see your
family
physician
before
undertaking
of medical
treatment.
IHRSA
accepts
responsibility
or liability,
either
expressed
ment on your
own.own.
We urge
you to
family
physician
before
undertaking
anyany
kindkind
of medical
treatment.
IHRSA
accepts
no no
responsibility
or liability,
either
expressed
or
or
implied,
for
any
products
featured,
advertised
or
demonstrated
herein.
implied, for any products featured, advertised or demonstrated herein.

2

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:: Publisher’sWelcome

Back to the Future
Get Active and feel like a teenager again!

W

hen Back to the Future came out 30
years ago, I’m not ashamed to say that
I loved everything about it. After all, what’s
not to like? It had a charismatic protagonist
in Michael J. Fox (as Marty McFly) a beautiful, and rightly unattainable, heroine in Lea
Thompson, the comedic genius of Christopher
Lloyd—plus a time-traveling DeLorean.
Along with a stellar cast, came an original
and imaginative story—remember, this was
back in 1985, before time travel and alternate
universes were the Hollywood norm.
So you can imagine my delight that Lea
Thompson graces our cover this issue.
Appropriately, she maintains a youthful
vigor into her fifties, crediting her commitment to exercise and healthy eating for her
age-defying energy.
None of these claims of rejuvenation
through active living surprises me. Every
day, news comes across my desk touting the
many benefits of exercise. At IHRSA, we know
that the path to wellness and well-being goes
through your health club. That’s the undeniable conclusion from scientists and doctors
the world over who have studied the healing
and empowering properties of exercise and

4 IHRSA | www.h eal thcl u b s .com

physical activity in all populations.
Want to have more energy? Feel better?
Reduce stress? Then physical activity is the
key to a life of health and vitality. While
your health club is a great place to guide and
instill healthy living habits, IHRSA clubs are
firm proponents of extending opportunities
for physical activity for their members far
beyond the walls of their facilities.
There are many simple ways throughout
the day to increase your level of physical
activity that can pay big dividends. For
example, there is the 58/2 rule. Research published in the Clinical Journal of the American
Society of Nephrology has shown that getting
up and walking for two minutes every hour
could help reverse the negative health effects
from prolonged sitting and lower the risk of
premature death by 33 percent!
Two minutes! Everybody should be able to
find two minutes an hour.
If you have a desk job or find yourself sitting for long periods of time, make it a habit
to take a 2-minute walk around your office or
home for every 58 minutes you sit (standing,
while better than sitting, is not as beneficial
as a short walk). Look for other ways to incorporate more activity into your day—take the
stairs, park a little further from your destination, visit rather than call someone—you get
the idea.
So take Lea Thompson’s advice and Get
Active! Or as Marty McFly’s nemesis Biff
Tannen would say, “Why don’t you make like
a tree, and get outta here!”
Yours in health,

Jay Ablondi
PublISHeR

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.

CEo & PRESIDENt
Joe Moore

IHRSa boaRD oF DIRECtoRS
Molly Kemmer
Chairperson
MediFit Corporate Services/EXOS
Jim Worthington
Newtown Athletic & Aquatic Club
Derek Gallup
New Evolutions Ventures
Jim Zupancic
Stafford Hills Club
Larry Conner
Stone Creek Club and Spa
Missy Moss
Nike Athletic Centers
Ray O’Connor
Wisconsin Athletic Club
Mark Stevens
The Houstonian Club & Spa
Gustavo Borges
Academia Gustavo Borges
Allison Flatley
Corporate Fitness Works
Rasmus Ingerslevk
Fitness World & Wexer Virtual
Bill Beck
Club Fit Jefferson Valley
Robert Brewster
Ex-officia
The Alaska Club

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 | | by tHE Editors

exercise­&­fitness

How to stop A Killer

Years of research confirm that exercise and smart eating is the key to
preventing type 2 diabetes—even if you don’t know you have it.

iStock

t

ype 2 diabetes continues to plague
Americans, and many don’t even know
it. According to the U.S. Centers for Disease
Control, 8.1 million U.S. citizens have diabetes but haven’t been diagnosed. And out of
the 86 million who have prediabetes, only
11% realize they have the condition. Diabetes
is the seventh leading cause of death in the
U.S., at a cost of $245 billion per year.
The good news is that the prevention of
diabetes is accessible to everyone: it’s diet
and exercise. And new research confirms it.

In a study in the Annals of Internal
Medicine, the Community Preventive
Services Task Force (CPSTF) sought to test
the theory that physical activity and diet
programs could prevent and/or control type
2 diabetes. They found that studies not only
presented “strong evidence of effectiveness” of diet and exercise to prevent diabetes, it found that the regimen was superior
to the usual care given to prediabetic and
diabetic patients. Specifically, the CPSTF
recommended that patients recieve:

n At least three months of working directly
with qualified trainers.
n Dedicated counseling, coaching
and support.
n Sessions on how to change diet and
increase physical activity.
n Sessions delivered in person or via email
or online, or all of these.
tHE tAKEAWAy If you have type 2 diabetes
or suspect you may be prediabetic, ask your
doctor about an exercise and diet regimen
based on these recommendations.
GeT AcTive! 5­­

TheActiveLife ||

EXERCISE & FITNESS

ExerciseRx

EXERCISE DELAYS
DETERIORATION
FROM ALZHEIMER’S
Regular activity helped
patients maintain mobility and slowed progression of the brain disease.
(JAMA Internal Medicine)
FITNESS IN MIDDLEAGE REDUCES
CANCER, HEART
ATTACK RISK.
One study discovered
that men who are fit at
midlife have a reduced
risk of cancer by 33%
over those who aren’t fit
(JAMA Oncology); and
another study found that
those who are fit in their
50s are unlikely to die
of cardiac arrest during
exercise. (Circulation)
6 IHRSA | getac t i v ema g a z i ne.co m

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

Have Burnout? Do A Workout
It may seem counterintuitive, but experts say a
solution to the condition known as “burnout” is
a trip to the gym. Burnout, a term popularized
by psychologist Christina Maslach, is a condition that includes emotional exhaustion and a
negative attitude toward the workplace. Experts
estimate that burnout costs the global economy
$300 billion per year.
If you’re among those suffering from burnout,
you should take a cue from Australian research-

A study found that overweight
men lost more body fat and
less muscle while doing a
combined program of weight
training and aerobic exercise.
Those who did only aerobic
exercise lost 78% as fat; and
those men who dieted while
performing aerobic exercise
and strength training lost a
whopping 97% as fat! (Medicine
& Science in Sports & Exercise)

ers, who found in a study that those afflicted
with burnout improved their well-being and
stress levels by doing a workout that contained
both weightlifting and cardio training.
According to the study authors: “This
research provides a valuable supplement that
attests to the significant benefit of exercise.”
THE TAKEAWAY Avoid using comfort food or
alcohol to cope with burnout. Instead, get in a
vigorous workout and see how you feel.

1,500
That’s about the number of fitness-related
apps on iTunes alone. In recent years 10%
of smartphone users downloaded at least
one of them, according to a Pew Research
Center Internet survey.

Clockwise from bottom right: iStock (2); Thinkstock

WEIGHT TRAINING
INCREASES
BLOOD HEALTH.
Those using resistance
training increased
the width of their red
blood cells, a sign of
healthier blood.
(Circulation)

Start Late,
Finish Strong

Kids who exercise
reduce body fat, even if
weight doesn’t change.
Daily exercise improves overall health of
children even if they don’t lose weight.
(Pediatrics)

Even if you’re just starting a workout program in middle-age, you’re going to reap the
lifelong benefits of exercise on health and
longevity, according to two new studies.
Norwegian researchers found that older
men who spent six days of 30 minutes of
moderate exercise had a 40% lower risk of
death than those who didn’t exercise. The
researchers believe that women would enjoy
the same benefits.

Across the pond, Canadian scientists
found that postmenopausal women who got
five hours of moderate-to-vigorous aerobic
exercise every week lost significantly more
body fat than women who exercised less.
Both studies concluded that exercise
helped increase longevity and cut disease
risk. (See study at right for more.)
tHE tAKEAWAy It’s never too late. Talk to
your doctor about an exercise regimen.

Strength training still
effective for those aged
90 or older.
You can build muscle and improve agility and balance with resistance training
at any age, according to Tufts University
researchers. (Journal of the American
Medical Association)

DO THIS EXERCISE!

INCLINED TO GROW
Tilt to get built with incline dumbbell curls, and watch your arms firm up.

Thinkstock (3)

Here’s how to do it.
n Sit on an incline bench set at about 45 degrees. Keep your head on the pad and your
feet flat on the floor for stability.
n Begin with the dumbbells lowered hanging at arm’s length from your shoulders, with
your palms facing in at the bottom.
n Slowly rotate your hand outward during the motion.
n Keep your upper arm and elbow in close to your side and concentrate on your
biceps raising and lowering the weight.
n curl the dumbbell up to the height of your shoulder.
n As you begin to lower your hand back to the starting position, bring your
other hand up in a similar manner.
Expert tips
Do not arch your back or lift your hips.
Do not curl the weight past the point where tension leaves the biceps.
Don’t use momentum or swing the weight. if you find yourself rocking sideto-side to move the weight, use lighter dumbbells.

n
n
n

GeT AcTive! 7­­

TheActiveLife ||
[ research says…]

F O OD & NU T R I T I O N

BREWS YOU CAN USE

Moderate coffee intake may
reduce risk of Alzheimer’s by 20%,
according to a report in Medical
News Today. Three to five cups of
coffee did the trick, in this study of
older Europeans.

Vitamin E may
be crucial for
brain health.

Buggin’ Out: Insect
protein is potent
and plentiful.

An animal study found that
vitamin-E deficient subjects
had 30% less DHA, a critical
component of brain function.
(Journal of Lipid Research)

D
Capsaicin may
extend lifespan

Chili peppers containing capsaicin suppressed intestinal
tumors and increased lifespan
by 30% in an animal study.
(Journal of Clinical Investigation)

isgust is a basic human emotion we all
share, but unlike fear and joy, disgust
is learned and culturally based. This is why
people in Thailand will happily chomp on
fried crickets, while a typical American will
run screaming if one jumps on his or her lap.
Known as entomophagy, the human consumption of insects is far more common in
Africa and Asia than in the West (Southeast
Asians consume as many as 150-200 species
of edible insects). But that could be changing,
due to costs and environmental factors.
While Applebee’s may not be ready to
serve live scorpions doused in liquor (a
Chinese delicacy), insects in the form of
powdered bug protein are making their way

to the States. While some are already on the
market (mostly cricket protein), others are
being developed and for good reason—actually several.
• Many insects are high-protein, low-fat.
• Per pound, insects have more protein than
beef or chicken.
• Producing food from insects is far less
expensive than raising livestock.
• Insects are a renewable food source that
does much less damage to the environment
than cattle and chicken production.
THE TAKEAWAY See if you can stay open to
the idea of a protein made from insect biomass. It just may be the inexpensive protein
source you’re looking for.

Omega-3 Fish Oils: A Boost For Athletes
Taking omega-3 fish oils enhanced the exercise performance of cyclists, says a new study in the
European Journal of Sport Science. The cyclists took 3.6 g of omega-3 for eight weeks, which led
to an increase in nitric oxide and blood flow, leading to greater exercise capacity.
THE TAKEAWAY Omega-3s have numerous benefits for active people. Doses range from 1–3 g per
day, depending on your goal and body weight, and the amount of cold-water fish you eat.

10 IHRSA | www .heal thcl u b s .com

Clockwise from top right: iStock (2); Thinkstock (3)

Eat the Beetles!

Enjoy Discounted Guest
Privileges Worldwide
When You Travel

If your club is a member of IHRSA and participates in the
Passport Program, you are eligible for guest privileges at a
network of clubs worldwide when you travel.
Ask a club employee for program details.

Search for clubs online at

:: IHRSAWire

Work Where You Work Out
Launch your career in the thriving fitness industry.
BY KRIsTEn WALsh, AssOCIATE PuBLIshER, IhRsA

12 IHRSA | www.healthclubs.com

Fitness DireCtOr

Duties: Instruct clients on the proper methods of exercising according to their age,
medical condition, fitness abilities and goals.
requireMents: Must have extensive
knowledge of physical fitness and exercise.

General ManaGer

sales representative

Duties: Oversee club operations, member-

Duties: Boost club sales, marketing and

ship and personal training sales, marketing,
fitness programs and other responsibilities.
requireMents: Strong sales and management experience and a commitment to
exemplary customer service.

retention efforts by signing new members and
renewing and upgrading existing members.
requireMents: Must have excellent communication skills, and experience in retail, telemarketing, sales, and/or customer service.

Duties: Create and maintain fitness programming.Oversee group exercise, personal
training, fitness assessments, member
orientations, and equipment. Responsible
for hiring and supervising trainers.
requireMents: Must have strong supervisory experience and fitness knowledge.

GrOup/aerOBiCs instruCtOr
Duties: Lead various exercise classes and
help participants maximize their results.
requireMents: Certification and/or instructional experience may be required, as well
as an audition.

persOnal trainer

Getting started
The following steps can help enhance
your chances at earning a job in fitness.
Get educated: A degree in exercise
physiology, nutrition, sports medicine,
sports management or business will be
beneficial—and may be required.
Get Certified: If you want to be a
personal trainer or fitness instructor,
a certification from an accredited organization will prove your qualifications.
Get prepared: Certification in first
aid, cardiopulmonary resuscitation

1

2

3

(CPR), the use of an automated external
defibrillator (AED) and other emergency
response training may be required.
Get Online! Visit healthclubs.com/
jobs for job openings at health clubs
and wellness companies. Resume posting
and job searches are free with registration.You can set up automated searches
that will email you with new matches.

4

iStock

ARe yOu ACtIveLy LOOkIng fOR A new
job or open to the possibility of a career
change? employment in the fitness industry
can offer many benefits.
n environment: the atmosphere at most
clubs can be described as casual, energetic,
friendly, positive and health-conscious.
n variety: Single-sex, corporate, familyfriendly, adults-only—whatever you’re looking for, there’s sure to be a club for you.
n schedule Flexibility: Most clubs are
open seven days a week, so there are positions for early birds, night owls, weekend
warriors, and everyone in between.
n location: there are probably several clubs
within a short commute from your home.
n try Before You Commit: Part-time or
independent contractor positions allow you
to get your feet wet in the fitness industry,
even if you work full-time elsewhere.
n Opportunities for advancement:
Many club executives got their start as personal trainers, group instructors or front
desk personnel. As the industry continues to
mature, professional opportunities abound.

n Compensation: Many
positions are commissionbased; even instructors are
sometimes paid based on club
attendance. In short, great
performances often result in
higher compensation.
n Other Benefits: Benefits
can include: free memberships,
discounts on amenities, and free
babysitting for your kids. In addition, many clubs offer traditional
employee benefits including:
health insurance (71% of clubs),
matching 401(k) contributions
(64% of clubs), retirement plans
(76% of clubs), educational assistance (65% of clubs), life insurance (38% of clubs) and Section
125 plans (64% of clubs).
Some key positions at health
clubs include:

:: HotTips

Take Back Your Life!

Author and media entrepreneur Arianna Huffington went on a quest to calm her
high-stress lifestyle. Here’s what she learned. By Jon Feld
GA: A big part of Thrive is unplugging
or battling “overconnectivity.” How do
you do it?
AH: i have several rituals to help me unplug.

SucceSS can come at a high coSt—
something arianna huffington knows too
well. the bestselling author and founder
of the Huffington Post found herself in the
hamster wheel of high achievement and high
expectations, putting her at risk for stressrelated burnout. her determination to
reclaim balance in her life led to her latest
book, Thrive: The Third Metric to Redefining
Success and Creating a Life of Well-Being,
Wisdom, and Wonder. here’s what she discovered and how it can help you.

For example, i have a specific time at night
when i turn off my devices—and gently
escort them out of my bedroom. and when
i wake up, i don’t start the day by looking
at my smartphone. i take one minute to
breathe deeply, or be grateful, or set my
intention for the day. and no, i’m never concerned that i’ll miss something. everyone
who might need to reach me knows to text
or call me with anything urgent.

GET ACTIVE: How do you stay fit, given
your packed schedule?
ARIANNA HUFFINGTON: i have several

GA: Other than exercise, what do you do
to personally thrive?
AH: Breathe! the connection that conscious

breathing gives me is something i can
return to hundreds of times during the day
in an instant. a conscious focus on breathing helps me introduce pauses into my daily
life, brings me back into the moment, and
helps me transcend upsets and setbacks,
both personally and professionally.

GA: Not everyone is a believer in meditation, yet you spend quite a bit of time on
it in Thrive, citing a growing list of very
powerful CEOs utilizing it. Why do you
14 IHRSA | www .heal thcl u b s .com

GA: How can unplugging actually improve
organizational productivity?
AH: occasionally unplugging from all our

feel it’s such a critical part of success?
AH: meditation is such a critical part of
success because it’s no longer seen as some
sort of new age escape from the world. it’s
increasingly seen for what it is: a practice
that helps us be in the world in a way that is
more productive, more engaged, healthier,
and less stressful.
the list of public figures “outing” themselves as meditators is growing every day. it
includes Ford chairman Bill Ford, Linkedin
ceo Jeff Weiner, aetna ceo mark Bertolini,
Salesforce ceo marc Benioff, twitter
cofounder evan Williams, aBc host george
Stephanopoulos, New York Times columnist
and cnBc anchor andrew Ross Sorkin, Jerry
Seinfeld, Kenneth Branagh, oprah Winfrey,
whose 21-day meditation experience program with Deepak chopra has had nearly
2 million participants in more than two
hundred countries, and Rupert murdoch,
who, in april 2013, tweeted: “trying to learn
transcendental meditation.”

devices and techno-distractions is one of
those seemingly small adjustments that
actually have the power to transform the
way we see the world, live our lives and
interact with the people who matter most to
us. During my hawaiian digital detox, the
unplugged version of myself was more productive. i put the final touches on Thrive,
completely free of digital distractions.
 

GA: Can you tell us about some of the
lessons you’ve learned from other CEOs?
AH: many leaders have proved that not

only is there no tradeoff between living a
well-rounded life and high performance,
but performance is actually improved when
our lives include time for well-being, wisdom, wonder and giving.
mark Benioff, the ceo of Salesforce,
confessed that he has been meditating for
25 years. Ray Dalio, the ceo of Bridgewater,
to more than 40 years. For mark Bertolini,
the ceo of aetna, it was a skiing accident
that left him with a broken neck and eventually led him to the rejuvenating practices
of yoga and meditation. n

Courtesy of Arianna Huffington

rituals that help me de-stress and unwind
when i’m at home and when i’m traveling.
i start every morning with 20 to 30 minutes
of meditation and exercise as often as
i can. my favorite workout is a long hike in
good company. i have a group of friends
with whom i hike, and it’s our tradition that
whoever is feeling the most energized that
day has to talk on the way up the hill we
climb. the rest talk on the way down. Let’s
just say i’m pretty well-known as a consistent downhill talker.
 

Active Kids are
Happy Kids!
Active from A to Z is an alphabet learning book that playfully
showcases animals — such as frogs playing Frisbee, kangaroos
kickboxing, and even a mythical unicorn riding a unicycle — combined with fun facts about
sports and fitness. Ideal for parents, preschools, libraries, and health club babysitting areas!
Published by IHRSA and sponsored by the Helix Company.
AVAILABLE ONLINE at ihrsa.org/active-a-to-z.

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

Timeless Appeal

L

ea Thompson’s lithe legs and relentlessly young-atheart energy belie the fact that it’s been three decades
since Back to the Future made her a household name at age
24—as michael J. Fox’s then 47-year-old mother (!). Thirty years
later, the still-shapely red-headed star of aBC Family’s hit series
Switched at Birth has not only survived but thrived in a youthobsessed industry and culture. and aside from a little thing
called talent—which the newly-minted TV and film director
adeptly displays in front of and now behind the camera—
Thompson’s timeless appeal may well also be due to how deftly
she’s embodied the core message of that 1985 flick ostensibly
about a time-hopping teen and his tricked-out ride.
“I think Back to the Future has endured because it’s a profound
movie,” she says. “I think the lesson in it that’s so deep—and is
kind of hidden in time travel and a young boy’s adventure and
a crazy tale about a DeLorean that flies—is a story of how every
moment counts and can change your life. one moment of courage at the right time can change your entire future.”
such a moment occurred for Thompson when she signed up last
fall for aBC’s Dancing with the Stars—donning skin-tight costumes
and competing against would-be hoofers a third her age. her
repertoire covered everything from a fast-and-furious (and cougarprint-clad!) jive and sensual foxtrot to an elegantly emotional contemporary tribute to her late father, whom she lost to cancer
in 2003. she lasted just one week shy of the show’s semifinals.

16 IHRSA | ww w heal thcl u b s .com

The experience redefined fifty-plus for viewers. and for
Thompson, it reinforced what it means to face her imperfections
while dancing in front of 14 million people—30-plus years after
mikhail Baryshnikov told the then-budding ballet student that
she was “a beautiful dancer … but too stocky.” (Though dreamcrushing, this blunt assessment led her to try her chops at acting—TV and film audiences thank you, mikhail.)
“as a dancer you’re looking in the mirror every single day.
It’s so easy to get lost in perfectionism instead of really just loving your body and trying to be good to it,” she says. “But it’s
comforting to be friends with your body. accept it and take care
of it and love it. That’s what I learned as a dancer. I had to get
past that perfectionism. I’m never going to be perfect, this is
what my body is. nobody’s body is perfect. some bodies are
more perfect for certain things. But not everybody has got to
be a supermodel.”
she has learned to nurture herself nearly as well as she has
her two actress daughters—madelyn Deutch, 24, and Switched
at Birth co-star Zoey Deutch, 20—that Thompson had with longtime husband and acclaimed film director and producer howard
Deutch. after directing episodes of her series, Thompson is now
embarking on directing both daughters in a film penned by
madelyn. “It’s super-exciting to direct my first feature,” she says.
“and it’s nerve-racking!”
post-Dancing, it’s yoga to the rescue. and though she’s not

Opposite: Russell Baer

With her active lifestyle and happy family, film and TV star
Lea Thompson finds there’s no better age than the present.
By Chris Mann

Sitting Pretty: Lea thompson
has learned the value of a balanced
fitness and wellness program.

Get ActIve! 2

quite ready to call herself Queen of the
salamba sirsasana (that’s an intermediate-to-advanced headstand pose for
the yoga-uninitiated), Thompson knows
she’s got the heart and soul for holistic
fitness. “Being a dancer is so hard. It’s so
challenging,” she says. “I think that’s why
fitness is so important.”
Thompson intends to maintain her
focus on her health and fitness well into
the future. “It’s so easy to think, I don’t
need to take care of my body. I don’t need
to get up and go do this extra work. I don’t
need to put in one more hour of care,” she
adds. “It’s really easy to slide into that
kind of thinking. But each moment is special and important—so we have to inspire
ourselves every day and remind ourselves
that we need to create things and we
need to move to stay healthy and happy.”

“

GET ACTIVE: Describe your mind-body
relationship at this stage in your life.
Lea Thompson: When you really like

GA: Simple but effective! How has yoga
strengthened you?
LT: It’s been incredibly helpful. Yoga is a

your body and you’ve made peace with
your problems—like a muffin top for
being over 40, which I have—your body
responds in kind. I talk to my body. I say,
“Thank you so much. You are so strong,
and you’ve gotten me through so much,
and you’re so awesome.” I know that
might sound crazy, but people are not
very kind to their bodies, and they don’t
make peace with them and care for them.
I think it’s really important to stay friends
with your body. [Laughs.]
I love hanging out with my body. and
that means doing yoga or dancing or
walking or stretching. or just taking a
Jacuzzi. You’re celebrating your body,
you’re taking care of it. and it pays you

communion with your body. It’s reaching
back some 3,000 years to a tradition that’s
been perfected and honed. spending an
hour with my breath and my body in quietness, in a physical meditation, I find really,
really powerful. I believe you carry a lot of
anxiety and stress and toxins inside your
muscles and your joints. and I believe that
by opening them up and stretching them
you release this negativity—almost like
evil spirits—into the air. That’s what I feel
like when I do yoga. and I forget about
my problems. By going into your body you
get out of your head—and end up getting
closer to your head by cleaning it out. and
you don’t have to do yoga every day. You
can do it once a week!

Being in touch with your body is challenging on a lot of levels. Your ego’s
all tied up in it. A lot of people choose not to face their bodies. And it’s
crazy to think that, because it’s our vehicle for our whole life.”
back, especially as you get older. The
more care you put into your body, the
longer you’re going to last. You really
have to put that work in to reap those
benefits of living a better life.

GA: What is your weekly workout
routine like?
LT: I’m so busy that I need to have
things that fit into my life. so I found
this yoga class I do about three days
a week. It’s always at noon, it’s one
hour and it’s ten bucks. sometimes
I need simple ideas that make it not
insurmountable. and even yoga
to me can sound insurmountable.
Because you’ll think of something
you saw on TV and think, Oh, my
God. Now I have to be really mellow
and hit all of these crazy poses. But
this was a class for beginners, so it
wasn’t like someone would be, “oh,
you can’t do a headstand, so you’re
not enlightened.” I just need simple
concepts! [Laughs.]

18 IHRSA | www.healthclubs.com

GA: How does cardio fit into your routine?
LT: There’s a walk I do that takes 45
minutes to an hour. and I can do it with
friends, so we walk and talk. Instead of
just gossiping over bonbons and a $5 coffee, I can grab a water and walk around
with my girlfriend and see cute guys with
their shirts off. a lot of the walk is uphill,
so it’s a great workout. It’s communing
with my body, with nature and with
my girlfriend.

GA: How does staying active creatively
keep you energized?
LT: There’s something essential about
creating. When I sing I feel better,
because I’m moving breath through
my body and getting oxygen. I’m making notes and expressing myself. It all
works together and makes me happier.
sometimes when I’m super-unhappy and
I don’t know why, I’ll just sing a little bit
and I’ll feel better. ancient cultures know
this. They dance and they sing—and
everybody feels better.

With a background in ballet,
Lea thompson was a natural
for Dancing with the Stars.

GA: Your daughter Zoey has a serious
background in dance, and your daughter
Madelyn is a successful singer. Does
creativity run in your family?
LT: Yes. I come from a really creative
family. my mom’s amazing. she does
everything, and she’s still going at the
age of 88—with painting and singing and
writing. and she won’t stop. she can’t
even see—she’s legally blind—and she
still paints beautiful paintings. she’s
inspiring. and she used to do headstands
in the sixties when yoga first came in!
But people have all different ways of creating. my sister has this amazing garden,
and that’s how she keeps herself sane
and happy. and it’s also physical: You’re
lifting and bending and moving.

GA: What’s your nutrition like?
LT: We try to eat clean and fresh. We’re
lucky we live in California in 2015; there’s
a lot of fresh vegetables. Right now we
have a fig tree, an orange tree and fresh
eggs that our chickens lay. and it’s like

tomato land around here! It’s a great
tomato season! I have so much extra
fresh tomato sauce that I have to can it.

GA: Are natural foods a family staple?
LT: my mother has always been a stickler
about (eating your vegetables), which is
why my daughters have always been at a
fit weight. I’ve always been obsessed with
salads. one reason is because my mother
always made sure we had a salad with
every meal, even when we were poor in
minnesota. and we always drank water.
There were no sodas in the house. so
that’s what I did with my kids. We always
sat down and ate dinner together—unless
we were on location or something. and it
always (included) salad and water. Those
are the basics of good health in my family. and it really has paid off. They associate drinking water with enjoying food.
The idea of drinking a soda or something
sweet kind of feels like it wouldn’t clean
their palate. and it’s great for (controlling) calories, too.

GA: At age 50, you said you always felt
that ages 50 to 65 would be the best
years of your life. How’s that thinking
manifested so far? Has it proven true?
LT: I think so! I really do. What the world
perceives as success and what actual
success is as I get to be an older person
are not the same thing. I’m so lucky.
I still get to do crazy new things, like this
movie I’m doing with my daughters. I did
Dancing with the Stars last year. I threw
a baseball at a Dodgers game recently!
I went to england and met all these fans
[for Back to the Future’s 30th anniversary
reunion at the London Film and Comic
Con in July]. I’m always doing all these
crazy things. I feel I’m successful in the
sense that I’m finding it easier to enjoy
and work through stress and enjoy my
life. and enjoying your life is the most
important thing. n
Chris Mann is a freelance writer, book
author and digital-media producer
(ChrisMann.TV).
Get ActIve! 19

Stay Focused: It’s up
to you how you fill the
plate, even on the road.

20 IHRSA | www
wwwhealthclubs
.heal thcl u b s.com
.com

KEEP YOUR EDGE WHILE TRAVELING WITH THESE
SEVEN TIPS FOR STAYING HEALTHY WHILE TRAVELING.

road
warrior
BY ALEXANDRA BLACK, MPH, RD, LDN

We’re a country on the go. Every year millions of Americans travel domestically and around
the world for a variety of reasons: work, education, family or vacation. Whatever the reason,
extended time stuck in transit or in hotels takes you away from all those great healthy habits
you’ve maintained. Being away from your kitchen and gym provides numerous
challenges to staying on track with healthy eating and physical activity.
But travel doesn’t have to be a road to ruin. Follow these tips and you’ll return
home with the same pants size you left with.

1

Be Prepared. Always be prepared with healthy snacks on hand.
Stow easy-to-pack snacks like nuts, trail mix, jerky, durable fruit like
apples, or snack bars (try to choose options with minimal ingredients and
some fat, protein and fiber, which will make the snack feel more filling), to
have in the airport, between work meetings or sightseeing, and for late night
cravings. Pack more than you think you’ll need, as healthy snacks can be hard
to find in hotels and airports. If you don’t want to travel with a lot of food, look
for a local grocery store near where you’re traveling.

2

iStock (2)

BYOB (Bring Your Own Breakfast). At most hotels, unless you fork

over $20 for a sit-down breakfast, the menu offerings are slim. Most continental
breakfasts consists of cold eggs, processed bacon, pastries, bagels, sugary cereal, and
canned fruit cocktail, if one is offered at all. If you’re lucky, the eggs will be hot and
there will be fresh fruit. If you’re unlucky you may find a few stale pastries and some
juice. Either way, the safest bet is often having something nutritious in your room you can
eat, both saving you money and starting your day off on the right foot. Some great options
include a banana with peanut butter, oatmeal (you can usually find hot water) with dried
fruit and nuts, or if you have a refrigerator, Greek yogurt with fruit and nuts. You can also look
for a nearby Starbucks, as many of them offer a few healthy options, including oatmeal and the
“Protein Bistro Box.”

Plan Ahead: Scour menus
before your trip to choose
healthier meals.

Do your due diligence.

Look up restaurants that are in the
area where your staying while traveling,
and read over their menus before you go.
Most places will offer some sort of meatand-potatoes dish (although avoid the
steak fries), or salmon and a green vegetable (salmon with asparagus seems to
be a popular combination).
If you read up ahead of time, you can
identify a few places you know you can
find a healthy meal, and what to order
at each place. Having your mind made
up before you arrive can help you avoid
the temptation to order something less
healthy (like a cheeseburger and fries).
Bonus tip: if you’re offered bread turn it
down. You’re a lot more likely to have too
much if it’s sitting in front of you.

4

Team up with your travel
mates. With all the focus on

health and weight loss these days, in all
likelihood someone in your group will be
trying to maintain their healthy habits as
well. Sharing this common goal can make
it more likely that you’ll both stay on track
and keep each other accountable. It also
provides an exercise buddy.

22 IHRSA | www.heal thcl u b s .com

5

Bump up the activity.

Sometimes when you’re traveling,
there’s no getting around a less than
desirable meal. Exercise can not only
negate some of that damage, it can also
give you more energy and motivate you
to stay on track while you’re away. And
on vacation, there are a lot more opportunities to be active than are in a normal
workday (at least if you happen to sit at a
desk). Running or walking are great, free
options in most cities.
Use MapMyRun or similar software to
map a route ahead of time, or use it to
find routes posted by local runners. If running outside isn’t an option, take advantage of what is. Use the pool in your hotel
to swim some laps. Look up workouts you
can do in your hotel room. See if there
is a bike-sharing service (like Boston’s
Hubway) and use that instead of public
transportation. There are lots of creative
ways to get 20-30 minutes of movement in
during some part of your day.

6

Go easy on the booze.

Traveling always seems to include
healthy doses of adult beverages. Whether
you’re enjoying the local fare or just networking at company events, it can be easy
to overdo it. And not only does booze add
additional calories, a little too much can
impact sleep, exercise and diet that night
and the next day. Try to aim for no more
than one drink an hour, and mix in plenty
of water between. If you’re enjoying a
mixed drink, ask for sugar-free mixers like
diet tonic or soda water.

7

Keep up with your sleep.

Whether it’s work commitments, fun
adventures, a different bed, or cramped
space, lack of sleep can reduce motivation
to exercise and make it harder to resist
starchier, fattier “comfort foods.” Promote
better sleep by avoiding screens closer
to bedtime, sleeping in a cool room, and
avoiding caffeinated beverages
after lunchtime. n

Alexandra Black is IHRSA’s Health Promotion Manager. She is a registered dietitian (RD)
and physical activity advocate with experience as a college athlete, clinical dietitian,
CrossFit coach and nutrition blogger.

iStock

3

2015 FALL

SHOE
REVIEW
SHOE REVIEWS: MOTION STABILIZING—3 • PERFORMANCE—4 • NEUTRAL—5

W

elcome to our 2015 Fall Shoe
Review, your guide to some of the
best running shoes in the marketplace. It’s the result of a lot of hard work
by our team, but remember that it’s only a
start. Read through our reviews, then head to
your local running store. Try on 6–7 different
shoes, run in them, talk to the staff, and
figure out which is the best shoe for you.
Local running stores are a huge part of
the running culture. In the early days of the
first running boom, the local running store
was a place to hang out, check out products,
find your next race, and get training tips. My
store was Goettelmann’s Ryan’s Sports in
California’s Silicon Valley.
Gary Goettlemann was—and still is at
heart—a real runner, doing track, cross
country, and marathons. Through runs with
him, talking with him, reading from his stack
of old magazines (full confession: I still have
one of his Track & Field News issues from
July 1974), I learned about our sport.
It was perhaps 1977 or ’78 when I first
went to Gary’s store. Now a few decades

later, Gary and his son Steve run the shop
together. If you want to be patronized, please
go to another running store. But if you want
honest comments on how to improve your
training, and how running can positively
impact your life, then ask Gary or Steve.
Gary influenced me in many ways. One
of my favorite memories was when I was
trying to break 33 minutes for the 10K. It
just wasn’t happening for me. Gary looked at
me and said, “Maybe it’s not to be.” Those
words got me so wound up that I focused on
the training I was missing and about a month
later I broke 33 minutes for the first time.
When I returned to the store to show Gary,
he smiled and said, “I knew you could do it.”
If you need help finding a great store in
your area, email me at runblogrun@gmail.
com with the subject line “running stores,”
and I’ll help you find one.
All of the good running stores have characters—and we all need a few good characters in our lives.
— Larry Eder

AWARD WINNERS
361º Sensation

HOKA ONE ONE
Clifton 2

adidas Supernova
Sequence Boost 8

New Balance
Vazee Pace

Mizuno Wave
Enigma 5

NEW SHOE

RENOVATION

Motion Stabilizing

Performance

Neutral

Fall 2015

Fall 2015

Fall 2015

Fall 2015

Fall 2015

32 IHRSA | ww w.healthclubs .com

361º Sensation

adidas Supernova Sequence Boost 8

NEW SHOE

Motion Stabilizing

Fall 2015

Fall 2015

Motion Stabilizing

$120

Saucony Omni 14

Motion Stabilizing

$130

Motion Stabilizing

$130

adidas Boston Boost

Motion Stabilizing

Performance

$100

Performance

Fall 2015

Fall 2015

$130

361º Spire

Performance

$110

ASICS Gel-Cumulus 17

Neutral

$140

Mizuno Wave Enigma 5

Neutral

Mizuno Wave Paradox 2

$100

Performance

$120

On CloudCruiser

Neutral

$135

Performance

$125

Nike Zoom Elite 8

$110

Brooks Ghost 8

$120

Motion Stabilizing

Altra Torin 2.0

Mizuno Sayonara 3

RENOVATION

Performance

Motion Stabilizing

Under Armour Charged Bandit

New Balance Vazee Pace

HOKA ONE ONE Clifton 2

ASICS GT-1000 4

Performance

$115

Brooks Glycerin 13

$120

Pearl Izumi Road N3

Neutral

$150

Skechers GOrun Ultra Road

Neutral
Fall 2015

Neutral

$150

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$115

To read our complete 2015 Fall Shoe Review, visit runningproductreviews.com
GET ACTIVE! 25

Don’t neglect the
importance of
vitamins and minerals
to your fitness goals.
Here’s a look at some
of the most crucial
micronutrients.

26 IHRSA | ww w h eal thcl u b s .com

SaY hEllO TO YOuR

lITTlE FRIENdS
By MArie SpAno,
MS, rD, cScS, cSSD

I

f you’re on autopilot and counting only your protein, carb and fat calories, you may
need to take a step back and look at the rest of your diet, especially your vitamin and
mineral intake. Too many people neglect the small things, but the small things matter when it comes to nutrition, especially for active people.
Vitamins and minerals do work behind the scenes facilitating hundreds of biochemical reactions. Fall short on your intake of certain B vitamins, vitamins C and D, iron,
magnesium and zinc, and your energy levels and ability to build muscle and recover
from workouts will take a sharp nosedive. If you’re active and you want to perform
your best, you should give the following nutrients the attention they deserve.

B Vitamins
B IS FOR BOOST OF ENERGY

• Why you need them: Energy drinks and shots are often loaded with B vitamins
because they are your energy vitamins. Although they don’t actually give you energy,
B vitamins help your body produce and use energy from the food you eat. In addition, vitamins B6 (pyridoxine), folic acid and B12 are needed to form red blood cells,
which deliver oxygen to your muscle tissue. Correcting a B-vitamin deficiency should
help you feel better and more energetic while also improving endurance performance.
However, loading up on B vitamins, by taking more than you need, won’t make your
energy levels go through the roof or turn you into Usain Bolt. But it might make your
urine bright yellow.
• Why you may be falling short: Although B vitamins are widespread in a variety
of foods, several studies suggest many people, particularly those who restrict
their total calorie intake, aren’t meeting recommended intake levels for certain B vitamins through their diet. Those who cut calories, have digestive
diseases (such as Crohn’s or celiac disease), vegans and people who use
antacids for extended periods of time have an increased risk of developing a deficiency in one or more B vitamins. If you feel tired, look
pale, experience shortness of breath, feel irritable for no reason
or have a red tongue, bleeding gums or small cracks on the
sides of your mouth, you may be missing out on one or
more B vitamins.
• Where to find them: B vitamins are in a wide
variety of foods, including whole grains, enriched
cereals and breads, beans, green leafy vegetables,
dairy, eggs, lean meats, fish, poultry, and
peas. Vegans should consume vitamin B12fortified nutritional yeast or fortified cereals (because vitamin B12 is only found in
foods from animal sources such as meats,
chicken, fish, eggs, cheese, milk, etc.).
Get Active! 27

Vitamin C
MORE ThaN a Flu FIGhTER

•Why you need it: Vitamin C helps heal

•Why you need it: If you want to build

strong muscles and bones, you need adequate amounts of vitamin D. Deficiency can
make your bones and muscles hurt, increase
muscle weakness and decrease speed.
•Why you may be falling short: Studies
suggest vitamin D deficiency is common,
especially among those with darker skin
(which serves as a natural protection
from the damaging effects of UV light).
And though many Americans aren’t getting enough of this nutrient through food,
our bodies can make it when bare skin is
exposed to sunlight. But shade, sun block,
winter skies and other factors will drastically limit how much vitamin D you can
make. In fact, one study found athletic
performance peaked during the summer
months when vitamin D levels are highest
and then declined during the gray winter
months when vitamin D levels are low.
Where to find it: Fatty fish (e.g., salmon
and sardines), egg yolks, fortified milk,
milk substitutes, orange juice and cereals.

Magnesium
ThE VERSaTIlE BuSYBOdY

•Why you need it: According to national

survey data, most of us aren’t meeting our
magnesium needs. Women are particularly
likely to fall short, consuming just one-half
of the magnesium they need each day from
their diet. Yet we need this mineral for over
300 biochemical reactions in our body.

Magnesium helps muscles work and is necessary for metabolizing carbohydrates into
energy you can use during exercise.
•Signs of deficiency: Low levels of magnesium could lead to muscle cell dysfunction and a decrease in muscle cell carbohydrate uptake while signs of magnesium
deficiency may include muscle cramping,
muscular twitching or spasms, muscular
fatigue, numbness and tingling.
•Where to find it: Get more magnesium
by adding nuts and seeds to your diet. In
particular, almonds, cashews, pumpkins
seeds and Brazil nuts are among the best
sources of magnesium.

Iron
FaTIGuE FIGhTER

•Why you need it: Iron deficiency anemia

is the most prevalent nutrient deficiency
worldwide due, in part, to poor diets in
developing countries. Yet many people
in the U.S., especially women, also have
anemia, oftentimes due to low iron intake.
Because iron is essential for the formation
and use of hemoglobin, a protein that delivers oxygen throughout the body, and myoglobin, a protein that transports oxygen to
muscles, low levels of iron lead to fatigue.
Iron deficiency actually occurs in three
stages that get worse as iron levels plummet: depletion, marginal deficiency and
anemia. And though your doctor may or
may not test for iron deficiency, some
signs of low iron can include feeling weak,
tired and/or irritable; having problems
concentrating; or being unable to handle
hard training sessions very well.
•Why you may be falling short: Women,
teenage girls, distance runners, vegetarian

All photos: thinkstock

wounds and bruises, supports immune
system functioning and plays an integral
role in the production of carnitine, the
compound that transports fats into the center of your cells so your body can use them
for energy. Vitamin C is also an important
antioxidant—it protects your cells, including muscle cells, from excess damage
caused by free radicals, damaging compounds that are produced in the body and
can be absorbed from the environment.
•Why you may be falling short: Vitamin
C deficiency is considered rare though
smokers (and those exposed to secondhand smoke) and people who limit their
intake of vitamin C-rich foods have an
increased risk of developing vitamin C
deficiency, which can leave you fatigued.
•Where to find it: Vitamin C is in citrus
fruits (tomatoes, oranges, grapefruit,
etc.), green leafy vegetables, potatoes and
broccoli. Heat, oxygen and light destroy
vitamin C, so those strawberry slices you
cut and left sitting on your counter won’t
contain the same amount as fresh ones.
Because the B vitamins and vitamin C
are water-soluble—they dissolve in water
and excess is excreted in the urine each
day—you need to consume them every day.
Use minimal water when cooking (unless
the water is included in the final dish like it
is in soups or stews). If you boil vegetables,
you’ll toss out some of your vitamin C and
B vitamins along with the water.

Vitamin D
ThE d-FENSE FOR MuSClES
aNd BONES

28 IHRSA | ww w .heal thcl u b s .com

athletes, female athletes, those who lose
a significant amount of blood during their
menstrual cycle, people who take excessive amounts of antacids, and those with
certain digestive diseases such as celiac
disease, have an increased risk of developing iron deficiency anemia.
If you are anemic, you may find yourself sucking wind, having a tough time
getting in enough air while your muscles
may feel like dead weight. Correcting iron
deficiency anemia will reduce muscle
fatigue and improve endurance.
•Where to find it: Plenty of foods contain
iron but there are some distinct differences between vegetarian sources and animal
sources. The body absorbs only 2–20% of
non-heme iron, the type of iron found in
vegetarian foods (i.e., whole grains, fortified breakfast cereals and legumes). Other
compounds found in plant-based foods,
as well as some minerals (e.g., calcium),
affect absorption of non-heme iron.
We absorb approximately 15-35% of the
heme iron we eat, the type of iron found in
animal-based foods, including red meats,
fish and poultry. Compounds naturally
found in foods or other minerals don’t
impact heme iron absorption.

More Than Health:
vitamins and minerals
can make a big difference
in athletic performance.

Zinc
PERFORMaNCE POWER

•Why you need it: Zinc is a component

of over 100 enzymes, some of which regulate metabolism and oxygen transport.
Zinc also helps protect muscle and other
tissue from damage due to free radicals.
Correcting a zinc deficiency led to an
increase in muscle strength and endurance in one study in middle-aged women.
•Signs of deficiency: When zinc status
is low, physical performance suffers. In
fact, studies show low levels of zinc in the
body lead to a decline in muscle strength
and power output. Studies also show that
a marginal zinc deficiency is associated
with low levels of testosterone, thyroid
hormones and IGF-1, a hormone that
promotes muscle growth and metabolism
(amount of calories you can burn).
•Where to find it: You’ll find this mineral in seafood, meats, whole grain products
and fortified cereals. Diets high in protein
provide substantial amounts of zinc. ■

HOW TO COVER YOUR MICRONUTRIENT BASES

If you want to ensure you’re meeting your vitamin and mineral needs, eat a wide variety of nutrient-dense foods. Greater variety means you are more likely to get a wide
array of compounds found in food that are necessary for good health. However, even
with a really good diet, it’s tough to get certain nutrients, especially if you don’t consume at least 2,000 calories per day (more food means more opportunities to consume nutrients).
And what you see isn’t always what you get—food processing and storage (including your own food processing and storage), may decrease the nutrient content of your
food. not to mention the fact that certain disease states and medications increase
your need for specific vitamins and minerals. So, consider a multivitamin/mineral to
fill in any dietary gaps. Multivitamins are like an insurance policy—they give you a little
boost when you need it the most.
Get ActIve! 29

Find Your

Abs

T

hey say abs are made in the kitchen, but with-

out the right training program, all of your diet-

ing won’t produce a strong core and firm waistline,
not to mention the sight of abdominal ridges.
If a tight, hard stomach is your goal, you need
a comprehensive weight-loss workout, along with a

a few tips on getting it done.

30 IHRSA | ww w heal thcl u b s .com

iStock

dedicated abdominal training routine. Here are

This mix-and-match routine will help
you shed weight and power your core.
By DAve HAwk

n Train your abs every other day. Perform
a variety of exercises to stimulate your
lower back and oblique area. This will condition and shape your entire midsection.
n Don’t neglect weight training. Cardio
(walking, biking, or some from of aerobics)
and weight training enhance the benefits
of the other. You get the best results from
doing both.
n Perform aerobic exercise. You can
choose a stationary bike, treadmill or stairclimber, each of which is very effective at
burning extra calories and body fat. It’s
important to do at least 30 minutes four or
five times a week, along with your weighttraining program.
n If possible, perform your aerobics

first thing in the morning before your
first meal. This allows you to use your

own body-fat stores for most of your energy requirements. If that’s not possible, do
it immediately after your weight-training
routine. If your schedule permits, do aerobics twice a day.
n Eat smaller meals six times per day.
Three healthy meals a day won’t cut it if
your goal is to lose fat. More frequent meals
stimulate your metabolism to a greater
extent, helping you to burn more calories
more effectively. In the box (lower right) is
an ab workout for beginners. Try to do all
five exercises each day for maximum effect.
n Do intervals. Training methodology has
changed over the years. Recent studies
indicate that exercising at more intense
levels for shorter periods of time, like
interval training on a treadmill or a quick
weight-resistance workout, will actually
boost energy levels while burning more fat
and calories faster and longer. Sure, moderate walking may increase your metabolism for a few hours, but high-intensity
weight training and high-intensity cardio
can keep your metabolism revved up for
as long as two days.

How to do intervals
Interval training alternates between high- and
low-intensity work. The high-intensity phase
is very intense and can be performed for
only a short time, followed by a low-intensity
phase that allows you to cool down before the
next high-intensity phase begins. Here are
some examples.

Combined intervalS

intervalS witH weigHtS

Try this interval workout 2 or 3 days a week.
n Cardio interval: Spend five minutes
on a stationary bike at a moderate pace.
Next, get on a treadmill for five minutes
at a moderate walk. Increase the pace
for a two-minute medium jog, then do a
30-45-second hard run. Take it back down
to a one- or two-minute moderate walk,
then do a 30-second jog before finishing
with a two-minute light walk.
n Weight interval: After a five-minute
rest, begin the weight circuit below. Do a
warm-up of each exercise, then perform one
major set. After each set, stretch the muscle
worked for eight seconds, then rest only one
minute before moving on to the next exercise. Continue until you finish all exercises.

After a brief warm-up, use a weight you
can do for 10 reps then drop the weight in
half and rep out 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 drop the
weight in half again and rep out until you
hit muscle failure. Weight intervals are far
easier to do on machines, since you have
to vary the poundage so quickly, so stick to
them for intervals.

Chest:
Shoulders:
Triceps:
Back:
Biceps:
Hamstrings:
Quads:
Calves:
Abs:
Lower back:

intervalS on a treadmill
After a short warm-up, start off at a moderate walk for about 5-10 minutes, then kick it
up into a moderate-to-fast jog for about 1-2
minutes, drop it back down to a walk for two
minutes, then kick it back up to a jog again
for one minute and then finish it with a walk
for two minutes.

machine chest press
side lateral raise
cable pushdown
lat machine pulldown
preacher curl machine
lying leg curl
leg extension
seated press
decline crunch
hyperextension n

AB/CORE WORKOUT FOR BEGINNERS

n Training Days 1 and 5
ACTIVITY
Machine abdominal crunch:
Hyperextension:
High-cable intercostal
pulldown/crunch:
side-to-side bend:
Hanging leg lift:
Bar twist:

n Training Day 3
REPS
30
15
25
25
15
15

ACTIVITY
Decline crunch:
focus right and left side
straight
Leg raise off bench:
Bar twist:
Side-to-side bend:

REPS
15 each
20
20
30
30

Get Active! 31

:: Results

Half A Person

Ashamed of his size, he lost 250 lb and gained a zest for life.
By MArk reicHenBAcH

Mark
Reichenbach
Age: 44
Hometown: Freeburg, Illinois
Starting Weight: 440 lb
Current Weight: 200 lb
Mark’s Advice:

Counting Calories Instead Of Pounds
I started off on the atkins diet and lost 160 lb. then I hit a plateau, which was discouraging. I did a lot of research and started counting calories. using this method, I lost an
extra 90 lb in three months.
I prepare 90% of my food now, which consists mostly of veggies and fruits that
I buy at the local farmers market in Belleville, where I’ve received a lot of help and support during my journey. My typical “out to eat” meal is comprised of 8 oz of protein,
steamed veggies and a dry baked potato, with no oils or butter, as this helps me stay in
control of my calorie intake.
I am now at the maintenance phase of my diet. (I have a problem with the term diet; let’s

32 IHRSA | ww w .h eal thcl u b s .com

call it a “live-it”—I eat to live and no longer
live to eat.) I am currently maintaining at
200 lb, 10 of which were gained back by
building muscle. the human body is an
amazing and very adaptable machine.
I work out three times a week at a gym.
this, combined with doing yoga at home
three times a week, has helped me keep
a balanced routine. I also stretch daily,
which is very important to lengthen the
muscles and maintain mobility. I use
dumbbells to hit the muscle groups separately, and use a modified pyramid plan
for weight and repetitions. I circuit train
and superset with no rest in between
exercises. this gives me aerobic and
anaerobic exercises in one swoop. I also
still use the stairs at work as part of my
daily exercise.
I am still a work in progress. If I can
inspire and teach just one person, it will
all be worth it. What I have accomplished
was not by luck or happenstance. It was
research, trial and error, and through
hard work, dedication and will power,
I achieved my goal. n

Photos: Courtesy of Mark Reichenbach

Over the past three years, thrOugh
diet, exercise and will power, I have lost 250
lb, which is 56% of my starting weight. I considered some form of bariatric surgery at one
point, but decided to stick with the old triedand-true method: changing my lifestyle.
Let me tell you about the beginning of my
saga. My mother was the pivotal person in
my life. she gave me unconditional love. she
fought many life-threatening diseases in her
life. surgical complications from a bout with
cancer were her eventual undoing.
at that time of her passing, my weight was
about 440 lb. I wore a size 6X-large shirt and
had a 64-inch waist, and didn’t have proper
funeral attire that would fit me. I finally settled
on a rental, but I looked like a greeter at a second-rate casino. It wasn’t the proper tribute for
my mom, and I felt ashamed. the next day
I began my sojourn.

“The important step is
that first one. You will
make mistakes—we all
do. Just don’t give up.
Find what works for you
and stick with it.”

MIKE RUT T – HOK A ONE ONE ELITE 800 METER RUNNER

CLIF

THIS IS NOT A SHOE.

TON

2

T H I S I S A N I N V I T A T I O N . YO U R

P R E S E N C E I S R E Q U E S T E D TO G O P O U N D T H E PAV E M E N T, G I V E T H E H I L L S A L I T T L E
H E L L , A N D P U T YO U R DA I LY A M B I T I O N TO T H E T E S T. TO G O U P TOW N, D OW N TOW N,
CROSSTOWN, AND, FOR AS LONG AS IT TAKES, TO GET OUT - OF - TOWN. TO GO EXPRESS.
TO BE A LOCAL. TO GO WITH THE CLIFTON 2 – 8.3 OUNCES OF SMOOTH RUNNING THAT

HOK AONEONE.COM

SHOWS THESE STREETS WHO’S BOSS. LET’S GO.