Spring 2012 Get Active! Magazine

PLUS

What You Need to Know About

American Dreaming

ALLYSON FELIX
The Olympic Star’s Quest for Golden Glory

Hydration SLIP INTO SOMETHING

COMFY
Best Shoes for Summer Moves

Look HOT at Any Age
TRAINING TIPS FOR THE YOUNG AT HEART

Choose the Best Diet for You
A Guide to Eating Plans That Work

PureProject™ is a trademark of Brooks Sports, Inc. ©2012 Brooks Sports, Inc.

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:: Publisher’sWelcome

Half-time in America
The Good, The Bad & The Ugly
even once in the 119 specific sports, fitness and recreation activities they were asked about in the previous year — increased to 68.2 million in 2011 from 67.2 million in 2010. What’s one to make of all this? On one hand, 24% of Americans ages 6+ are totally inactive! These are, in essence, “couch potatoes” who will likely suffer poor health and rising health care costs as a result of their sedentary lifestyles. On the other hand, roughly 21% of Americans ages 6+ utilize health club services, and those who do are going more often. That leaves 55% of Americans somewhere in between these two ends of the physical activity spectrum. Clint Eastwood, who played the hero in the movie “The Good, Bad and the Ugly,” also made headlines earlier this year when he starred in a controversial Superbowl commercial for Chrysler. In the ad, Clint stated that “It’s half-time in America” and noted how, only a few years ago, many people counted out the American auto industry, but Detroit fought its way back. When it comes to physical activity, you could make the case that it is indeed “halftime” in America. Inactivity and activity are battling it out for the health of our nation. While the active are strong, the inactive are many and the challenges they face are real. As a nation, let us be the team that take steps — literally — to get more people active. The second half is about to begin. Are you ready?

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

CEO & PRESIDENT
Joe Moore

BOARD OF DIRECTORS
Art Curtis Chairperson Chuck Runyon Anytime Fitness, Inc. David Hardy Franvest Capital Partners Fitness Industry Council of Canada Kilian Fisher Greinwalder Marketing Services Kay Yuspeh Elite Sports Clubs Bill McBride Club One, Inc. Richard Bilton Companhia Athletica Carol Nalevanko DMB Sports Clubs Brent Darden TELOS Fitness Center Scott Gillespie Saco Sport & Fitness Christian Pierar De Fitness Organisatie

Every year, IHRSA takes stock of the fitness levels of Americans. Here are the latest numbers.
n The Good: There were 51.4 million health

club members in 2011, up 2.4% from 2010. The findings also revealed that the number of inactive children ages six to 12 fell slightly from 4.6 million in 2010 to 4.5 million in 2011. Health club utilization rose to an alltime high of 102.5 days per year in 2011, up from 97.5 days per member in 2010. There was a slight increase in the total number of health club consumers — which includes members and non-members — to 59 million, in 2011. n The Bad: While fitness remained a popular physical activity in 2011, the fitness participation rate held steady at 60% for the fourth year in a row. This means that while the growth of fitness as an activity is keeping pace with America’s population increase, it is not making deep enough inroads into the sedentary population. Which brings us to: n The Ugly: The number of inactive persons in the U.S. — meaning they did not participate

Yours in health,

Jasmin Kirstein My Sportlady Fitness Robert Brewster The Alaska Club

Jay Ablondi Publisher

David Patchell-Evans Ex-officio GoodLife Fitness Clubs

These findings are based on an online survey conducted in January 2012 of 38,742 Americans ages six and older, by The Physical Activity Council, which is made up of six organizations in the sports, fitness, and leisure industries.

GET ACTIVE! 1

Contents
COVER STORY

14 The Future Looks Golden
U.S. Olympic track star Allyson Felix is ready for her moment at the upcoming Summer Games . By Stacy Achua

NUTRITION

18 How to Win at Dieting
Here’s how to put together an eating plan that satisfies your taste buds while helping you manage your weight. By Adam Gonzalez

TRAINING

22 2012 Spring/Summer Shoe Review

22
The best shoes for summer fun

Summer action has never been so comfortable and stylish, thanks to the season’s latest footwear. By Cregg Weinmann

DEPARTMENTS/COLUMNS

1 Welcome 7 The Active! Life
News and notes on all things fitness, health and nutrition. Compiled by the Editors

28

12 Food Smarts: Drink to Your Health
Resveratrol, a nutrient found in grapes and red wine, is an anti-aging supplement that may boost metabolism. By Alexandra Black, RD

Raise the bar on your results

28 Hot Tips: Forever Gorgeous
Top trainer Kelly Decolati shows you how to keep your curves at any age. By Michael DiGregorio

30 Culture & Community
How to have fun and get a great workout this summer.

18
Foods that fill you up, not out.
PLUS
American Dreaming

What You Need to Know About

ALLYSON FELIX
The Olympic Star’s Quest for Golden Glory

Hydration SLIP INTO SOMETHING

ON THE COVER: Allyson Felix photographed Mitchell Haaseth / NBC Olympics

COMFY
Best Shoes for Summer Moves

Look HOT at Any Age
TRAINING TIPS FOR THE YOUNG AT HEART

Choose the Best Diet for You
A Guide to Eating Plans That Work

EDITORIAL
Jim Schmaltz EDITORIAL DIRECTOR Jay Ablondi PUBLISHER Jillian Beckham MANAGING EDITOR

ART
Michelle Brown ART DIRECTOR

PRODUCTION
Isabella Alberico CONSULTING PRODUCTION DIRECTOR

CONTRIBUTORS

D .COM/BELAR ES ISS UNNING R TAILE KSW R LOCAL R

Alexandra Black; Michael DiGregorio; Adam Gonzalez; Kristen Walsh; Cregg Weinmann

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

AVAILABLE AT

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

AND YOU

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 2011 IHRSA

Volume 8 issue 2. 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. ©2012 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.

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

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Could Your Wallet Use Some Shaping Up?
. . . Health Clubs Are Hiring.

Find — and apply for — exciting full-time, part-time and contractor positions at health clubs and wellness companies located around the world! Visit www.healthclubs.com/jobs today.

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

|| Exercise || Fitness || Health || Wellness || Food || Nutrition

TheActive!Life
Exercise Changes Your DNA Instantly
Working out boosts fat burning on a genetic level.

| | BY THE EDITORS

EXERCISE & FITNESS

M

uscle cells become fatshredding machines after

even just 20 minutes of exercise, according to new research by Swedish scientists. By measuring “epigenetic modifications,” researchers at the Karolinska Institutet in Sweden found that exercise genetically reprograms muscle for strength and metabolic benefits. While the genetic changes won’t alter the hardwired main code of your DNA, exercise’s effects can improve insulin sensitivity and control blood sugar levels, which are key to preventing diabetes and maintaining overall health. The study was published in Cell Metabolism. THE TAKEAWAY The study authors noted that the more intense the exercise, the greater the improvements in chemical markers. From the cellular level to overall physical attractiveness, a regular training program can change your body and your life.

GET ACTIVE! 7

TheActiveLife ||
[ research shows ]

EXERCISE & FITNESS

THE TOP 10 GYM ACTIVITIES:

Iron Rules
We love the weights and, apparently, so do you. That’s according to IHRSA, the International Health, Racquet & Sportsclub Association, who surveyed thousands of health clubs to find out what most gym members are doing for their workouts. Here are the top 10.
1 Free weights (hand weights, dumbbells and barbells) 2 Treadmills

Exercising in Your 20s Leads to a Lifetime of Bone Health.
Working out at an early age reduces risk of osteoporosis as you age.
Source: Journal of Bone and Mineral Research

3

Resistance machines Elliptical trainers Stretching Abdominal machines Stationary cycling Low-impact aerobics Yoga machines
An Uplifting Experience: Health-club members love their heavy metal.

5

4 6 7 8 9

10 Stair-climbing

Any Kind of Exercise Improves Kids’ Hearts
No matter how sedentary your kids are, those aged 4–18 years old will have healthier blood pressure, cholesterol and body-weight levels if they spend an hour every day being physically active in any capacity.
Source: Journal of the American Medical Association

EAT, THEN MOVE

Exercise after meals helps control blood sugar by enhancing insulin action, and it does so immediately. Source: Mayo Clinic

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

GET BETTER ABS
Do this to get the most out of your abdominal workout:
n Keep the muscles tight throughout the

movement. You never want to relax the muscle tension, so you shouldn’t rest during a rep, whether at the bottom or the top of the movement. Don’t rest or bounce on the floor or bench during a set. n Exhale as you contract your abs on the upward movement. This should be a complete exhalation, almost as if someone punched you in the stomach. Inhale as you

lower your body to finish the rep. Breathe with every rep. n Remember that the range of motion for abs is very short. Much of the movement in a full crunch is performed by the hip flexors. If your goal is to isolate your abs entirely, focus only on the crunching of the abs, not on lifting your entire torso until it is upright. For added intensity, bring your obliques into play, crunch from side to side as you do the movement.

[ research shows ]

want to live longer? work out
Exercising may be the best thing you can do for longevity, even if you don’t lose a lot of weight in the process. According to research in the journal Circulation, ftness level is more important in life span than actual body weight. The study followed more than 14,000 middle-aged men for 11 years and discovered that the guys who maintained their fitness levels and exercised regimens reduced their odds of dying from cardiovascular disease or any other causes by about 30% regardless of weight loss. Since the researchers used body-mass index (BMI), the results may not reflect the true muscle/body fat composition, considering that heavily muscled men who are extremely fit can register BMIs that place them in overweight or even obese classifications. THE TAKEAWAY Keep training, no matter what, even if you’re not happy with your body weight. Also, choose methods to gauge fitness level other than BMI.

Strong Link Between Exercise and Academic Success.
Working out increases blood flow to the brain, elevates feelings of well-being, and helps instill discipline in other areas of your life. All of these likely contribute to extra smarts.
Source: Archives of Pediatrics & Adolescent Medicine GET ACTIVE! 9

Photos: Thinkstock (6)

TheActiveLife ||
[ research shows ]

HEALTH & WELLNESS
GET THIS GEAR!

Looking at Fat People Makes You Eat More
Researchers found that merely seeing overweight people reduced a person’s commitment to weight loss.
Source: Journal of Consumer Research

“Light” Sleeper
A good night’s sleep is essential for health and fitness. Lack of sleep can contribute to fat gain, fatigue, even depression. If that sounds like you, maybe you should try being a “light” sleeper with Glo to Sleep. Glo to Sleep is a unique sleep-therapy mask that utilizes a specially designed light system that slows brain activity, helping restless minds attain an alpha-wave brain state and achieve natural and restorative sleep quickly and easily. Looking up at the blue light will be the last thing the user remembers upon awakening.

Weight-loss “Coach” Increases Results
Whether it’s via phone, Internet or face-to-face, consistent weight-loss support and education keeps you on track.
Source: New England Journal of Medicine

WHERE TO GET IT! To order Points of Glo, visit sound-oasis.com. It retails for $39.99, with a 100% money-back guarantee.

Fitness Is Contagious
Weight loss is a team sport. According to a new study, social networks can play a significant role in helping people achieve their fitness goals. The research, appearing in the journal Obesity, found that team-based weight-loss

competitions were highly influential in providing incentives and support in getting overweight people to get leaner. THE TAKEAWAY If you have trouble staying on track, get involved with other people you know and make it a group effort.

SONGS TO SWEAT BY
By now, everybody owns some type of mp3 player, whether it’s an iPod or smartphone, so hooking up to musical motivation while working out is automatic for some people. Smart people, that is, because studies have shown that jamming to adrenaline-fueled tunes while exercising, especially when running and performing other cardio routines, helps increase the effectiveness of your workout. It also makes the session go by quicker and more enjoyably. To create the perfect musical collection for you, check out jog.fm. This site presents a multitude of heart-pounding playlists created by jog.fm members, who post their selections under “running,” “walking” or “cycling.” It’s free to join, and you can create your own public playlist for the site. Jog.fm is also available as an app for $1.99. You can play workout DJ to a broader audience by posting a public workout playlist on iTunes by using the “Ping” application. Now go out there and feel the beat.

FOOD & NUTRITION

What Say You?

Sugar: As Bad as Tobacco?

H

ealth experts from the University of California in San Francisco are suggesting that sugar be classified and controlled in the same way as alcohol and tobacco. Do you think sugar is as harmful to public health as cigarettes? We want to know what you think.

Go to our Facebook page and let us know.

[ research shows ]

The Stuff in Your Gut Could Save Your Life
New research reveals that probiotics, those beneficial bacteria that live in your intestines, may boost immune function and elevate mood by decreasing anxiety and depression. Scientists discovered a mindgut link through microbiota called Lactobacillus rhamnosus on the central nervous system via the neurotransmitter GABBA. According to the study, the more probiotics ingested, the less stress, depression and anxiety in the rodents tested. A different study found that daily ingestion of Lactobacillus paracasei or Bifidobacterium animali increased levels of a crucial antibody called IgG3, that helps fight disease and infection. THE TAKEAWAY If you suspect your diet is low in probiotics, you can try using acidophilus and other probiotic supplements. They’re inexpensive, safe and tolerated very well .

Smoothie Move: A protein shake helps cut weight.

THE “WHEY” TO LOSE WEIGHT
Photos: Thinkstock (8)

Are you heavy, or do you just want to cut body fat? Then drink a protein shake. Researchers from the U.S. Department of Agriculture’s Human Nutrition Research Center found that when a group of study subjects (paunchy middle-aged adults) added two protein shakes daily, they lost body weight and an inch off their waists after eating the same number of average calories than those who didn’t drink the whey shakes. THE TAKEAWAY The study subjects added 104 g of protein per day to their diet. A different study, featured in Obesity, found that high-protein diets promote satiety and appetite control, which also aid in weight management.

51%

That’s the percentage of people who are more likely to become depressed when they eat commercial baked goods and typical fast food (burgers, pizza, etc.). Source: Public Health Nutrition
GET ACTIVE! 11

:: FoodSmarts

Drink to Your Health
Even mild dehydration can set you back. Here’s how to keep your fluid levels healthy.
BY ALEXANDRA BLACK RD, LDN
AS THE SUMMER MONTHS AND WARMER WEATHER APPROACH and many people head outside to exercise, it is important to keep hydration in mind. When the amount of fluid you lose (usually from sweat) exceeds the amount you drink, you can become dehydrated. It can cause fatigue, nausea, vomiting, headache and, in severe cases, loss of consciousness. Dehydration occurs when you lose 2-3% of your body weight in fluid. This means that if a 150-lb man loses three or more pounds during exercise, he reached a state of dehydration during that activity. The average adult needs 25-30 ml of fluid per kg (2.2 lb) of body weight to maintain hydration. For the average person this equals about 2 liters, or the recommended “eight glasses a day.” However some factors can increase the amount of fluid you need. People who weigh more need more water; for instance, a 200-lb person needs a little over nine glasses per day to stay hydrated. Altitude also increases fluid needs, and experts recommend people at higher altitudes drink 3-4 liters of water per day. Calculate your daily needs by dividing your weight in • Be prepared. Figure out how pounds by 2.2 (to get your much fluid you need and weight in kg), and multiplying spread it evenly throughout by 25-30 (closer to 25 if you are the day. If you drink too much less active and closer to 30 if you at one time, most of it will be are more active or in hotter, drier flushed out. climates). Divide this number by • Drink during activity. Start 240 (240 ml = 8 oz) to get the exercise in a hydrated state number of glasses of water you and continue replenishing. need daily. Drink 8 oz of water 15 minElectrolytes also play an imporutes before exercise and contant role in hydration. The most tinue drinking 8-16 oz per half common electrolytes are sodium hour of moderate exercise. and potassium, and these help • Restore. Replace what you maintain fluid and electrical ballose. Weigh yourself before ance in the body. Potassium helps and after your workout and with muscle contractions and heart function, and sodium is drink 16-24 oz of water for important for maintaining fluid each pound lost. balance. Both of these are lost in sweat but can usually be replaced by eating foods such as banana, salted nuts, yogurt, or trail mix. Unless you are exercising in hot temperatures, humid or dry climates, or are working at higher intensity for longer than 60 minutes, sports drinks are typically not required to keep electrolyte levels balanced. n

fill’er up! tips for safe hydration

Alexandra Black, RD, LDN, is IHRSA's Health Promotion Manager.

Photos, left to right:Thinkstock; Courtesy of Alexandra Black

ALLYSON
I

The Future Looks Golden
BY STACY ACHUA

FELIX

t’s not easy keeping up with Allyson Felix. The superstar American sprinter is usually a step (or several) ahead of the competition, which is more accustomed to seeing the back of her head than her million-watt smile. But it’s not easy keeping up with her off the track, either, especially in the weeks leading up to the 2012 Summer Olympics.
endures brutal training regimens in plyometrics, speed drills and Olympic lifts. Her natural athleticism and relentless drive have earned her more than a dozen gold medals in international competitions in the 100m, 200m, and 400m races. She is the current and three-time world champion in the 200m, and five time U.S. champion in the same event. She still holds the national high-school record in the 200m. Despite her accomplishments, Felix has never won an Olympic gold medal in an individual event, her single gold earned as one of the U.S. runners in the 400m relay when the team finished first in Beijing in 2008. She’s focused on changing that this summer in London. The 26-year-old sprinter is a proud member of the President’s Council for Fitness, Sports and Nutrition, a position that allows her to motivate others to live a healthier lifestyle. She plans on increasing her call for the nation to become more active and healthy in the coming years, but first, London is calling.

Felix is the highest profile track-and-field athlete currently on the U.S. Olympic team, and heading into the London Games, she’s in heavy demand as a product endorser, invited guest, role model and interview subject. Those things happen when you’re gorgeous, successful, and famous, and about to compete on the world’s largest stage. With all the distractions, Felix knows the importance of firm grounding, which she finds from her faith and family. A believer in visualization before competition, the Southern California native centers herself before every race by praying with her mother before stepping onto the track. Even after competing in two previous Olympics and winning one gold and two silver medals, she’s never strayed from her modest roots. Once called “chicken legs” as a young girl, Felix’s slender 5'6", 115-lb frame belies her prodigious athletic gifts and physical strength. She’s aggressive in the weight room, able to leg press 700 lb, and

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

At only 26 years old, U.S. sprinter Allyson Felix is ready to compete at her third Olympics. Is she finally ready to be America’s Sweetheart?

GET ACTIVE!

15

GET ACTIVE: What have you learned from the other Olympics that are going to help you with this one? ALLYSON FELIX: My other experiences
really have taught me just about balance, what I can handle, what’s best for preparation. Now I finally feel like I’ve got it down, and I can put the combination of all those things together.

GA: Do you find that the plyometrics helps your speed or strength? AF: Definitely speed. I think that’s something that people forget a lot about, and for me I’ve definitely seen huge improvements by including that in my workout.

definitely run the 200. Hopefully, I’ll be part of both relay teams, and then I’ll see which other individual event I’ll run at trails — either the 100 or 400.

definitely what I’ve been motivated and driven to do. I’ve won silver medals, but if everything came together and I was able to win a gold, that would be really special to me.

GA: Obviously, you’re one of the favorites on the team, as well as the U.S. relay team. How do you deal with the expectations in the high-pressure environment of the Olympics? AF: I just try to not feed into it
and not make it bigger than it is. Stay grounded and stay with my circle of people who are close to me, and just focus on what I have control over, which is my training and my preparation. As long as I feel like those things are going well, then I feel like I’m on track.

GA: Do you think it makes a difference that the Olympics are in London? AF: Not necessarily
for the competition, but for everything else it’s a little more comfortable for American athletes. I’ve definitely been to London a bunch of times so I feel very comfortable over there. It’s more familiar.

sports, and I’ve always been really competitive and would tag along. He got me into being active and trying different things, and then eventually encouraging me to go out for the track team.

GA: How long do you think you’ll compete? AF: I’m not sure. I think I have another
Games left in me. I’m just focused on this one from now and will take it year by year.

GA: Who did you look up to that got you into this? AF: It was really my
older brother. He was into lots of different

GA: You may compete in Madrid in 2016? AF: I could definitely see one more and
then we’ll see after that.

GA: How did you get involved in the President’s Council for Fitness, Sports and nutrition?

GA: Has your training changed much over the years? I know you like to lift heavy. Do you still do that type of training? AF: It’s a lot more intense than it
has been just with my on-thetrack workouts. Each year I’m able to handle more and more, so that has progressed. My weightlifting philosophy is a little different. I used to lift very heavy but now it’s more with plyometrics and my own bodyweight. I still do Olympic lifts and things like that, but not as much as I have done in the past.

HOW TO GET INVOLVED WITH THE PRESIDENT’S COUNCIL
The President’s Council on Fitness, Sports and Nutrition (PCFSN) is a committee of 25 volunteer citizens who advise the President through the Secretary of Health and Human Services. Through its programs and partnerships with the public, private and non-profit sectors, PCFSN serves as a catalyst to promote healthy lifestyles through fitness, sports and nutrition programs and initiatives that engage Americans across the lifespan. During IHRSA’s Get Active America initiative in May, club members will also be encouraged to enroll in the Presidential Active Lifestyle Award Plus (PALA+) challenge, the premier program of the PCFSN, which is being conducted in conjunction with First Lady Michelle Obama’s “Let’s Move!” campaign. This challenge, which is for anyone from students to seniors, encourages people to make a long-term commitment to positive changes in their level of physical activity and eating behaviors.

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

Photos, top to bottom: Getty Images; Mitchell Haaseth / NBC Olympics. Previous page: Mitchell Haaseth / NBC Olympics

GA: Do you know what events you’re doing for this Olympics? AF: I’m not positively sure. At trials, I’ll

GA: You’ve won an Olympic gold in the relay, but not an individual event. What would it mean for you to win a gold in an individual event? AF: That would be huge for me. That’s

AF: They reached out to me about
being on the council and it was right in line with so many things I’m passionate about. Being on the council has been a lot of fun for me and I feel like it’s been great to go back and forth with people who have other ideas about getting Americans active. For me it’s a lifestyle I live every day, so it’s great to have input on how other people can adapt to this lifestyle.

GA: So you’re not interested in the glamorous side of the entertainment world. AF: I would have to see where I’m at when I
finish. If opportunities arose, I wouldn’t be opposed to it, but children are something that I’ve been passionate about for a long

time, so that would be my first thought. n

Follow Allyson during the 2012 Games: Website: AllysonFelix.com Twitter: @AllysonFelix Facebook: AllysonFelixUSA

GA: How would do you encourage younger people to be more active and get better nutrition? AF: Something that we do with the
President’s Council — it’s actually part of the Presidential Active Lifestyle Award — is a new nutritional component: It’s called the PALA Plus. We advise the younger generation to take away sugary drinks and replace it with water, and also to make sure half of their plate is filled with fruits and vegetables. It’s something that’s not complicated, so that they can start changing right away just by looking at their plate.

GA: What are some of the things we can do to encourage people to work out more? AF: A lot of things that we promote are
family based, where kids have really been our focus, such as with the First Lady’s “Let’s Move” campaign, so we’ve encouraged families to go out on walks together or go on bike rides. We try to get them to just play, do things that they may not even notice as exercise, like taking a dog for a walk or playing basketball or just enjoying themselves — getting back outside and moving again.

GA: What about your life off the track? Where do you see yourself doing after you retire from international competition? AF: I would definitely love to do something involved with children. My degree is in elementary education. I don’t know if I would be me getting into the classroom, but I’d love to do something with children.
GET ACTIVE!

17

Here’s a guide to choosing the best eating plan for your goals.

NO MATTER HOW HARD YOU EXERCISE, if you don’t eat to reach your body goals, you’ll never succeed. In fact, some experts pin the calculus for achieving successful weight management at 80% diet, 20% exercise. OK, so diet is important. But the obstacles to win at the diet game are formidable. Temptations, cost, too many choices, too few choices, peer pressure, family pressure, hectic lifestyles, evolutionary imperatives and genetics all conspire against your efforts to eat the way you should. To help simplify the process, we’ve put together a guide to the latest research and expert opinion on choosing an eating plan that’s right for you. We go through some diets physicians and dietitians favor, and offer a rundown of behavioral and commercial diet programs. First, here are some essential rules of building an eating plan that will give you the results you want.

Rule #1: Exercise. Seems obvious, but regular physical activity has a more direct effect on your eating habits than you may realize. Scientists have recently discovered that exercise can strengthen the part of the brain responsible for “inhibitory control.” Said the researchers in the journal Obesity Reviews: “Increased physical activity may help compensate and suppress the hedonic drive to over-eat.” Exercise can also make the brain more sensitive to physiological signs of fullness. Thus, the benefits of exercise are short-term (affecting metabolism) and long-term (affecting behavior). To get better results, try to burn approximately 1,500–2,000 calories per week through physical exercise. Rule #2: Eat slowly. A recent study found that those who ate fast were heavier. Specifically, fast eaters consumed about 3.1 oz of food per minute, medium-speed eaters ate 2.5 oz per minute, and slow eaters consumed

how to win

2 oz per minute. Interestingly, most people eat highcalorie refined grains, such as white breads, pasta and potatoes, faster than healthier whole grains. Also, portions, people! Keep them modest. Rule #3: Choose behavioral programs if you need extra motivation. This depends on the individual, but the U.S. Preventive Services Task Force funded a study that found that weight-loss programs that focus on changing behaviors with eating plans were more successful. These include commercial programs like Weight Watchers, Jenny Craig and other plans that involve group support, accountability, clear goals and exercise encouragement. Rule #4: Be patient. Don’t beat yourself up if the weight doesn’t drop off even if you follow every fatlosing edict in the universe. Sometimes the deck is stacked against you due to our evolutionary wiring that developed during periods of starvation. One recent study in the New England Journal of Medicine strongly suggests that weight regain has a lot more to do with hormones involved in appetite regulation than lack of willpower. Maintaining fat loss can be complicated, so keep at it and make healthy living your first priority.

at dieting
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BY ADAM GONZALEZ

Conquer the scale with an eating program that fits your personal profile.

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the best eating plans
An expert panel convened by U.S. News & World Report scored the most well-known diets on a scale of one to five, with five being best. Here’s how they ranked. The Dash Diet (4.8). A diet designed to prevent high blood pressure, DASH stands for Dietary Approaches to Stop Hypertension. It’s endorsed by the U.S. Department of Health and Human Services. It’s low in saturated fat and salt. The TLC Diet (4.7). The Therapeutic Lifestyle Changes diet was developed by the National Institutes of Health. Designed for those with heart disease or at high risk for it, the TLC diet is low in saturated fat (less than 7% of calories), and high in fiber and calcium. Mediterranean Diet (4.6). Healthy and satisfying, this eating plan includes plenty of fresh produce, whole grains, heart-healthy fish and olive oil. You can also throw back a glass or two of red wine with dinner. Mayo Clinic Diet (4.5). The plan promotes eating lowenergy-dense food, so you feel fuller on fewer calories. Recommended foods include whole-grain carbohydrates, lean sources of protein such as legumes, fish and low-fat dairy, and heart-healthy unsaturated fats. Volumetrics Diet (4.5). Volumetrics, like the Mayo Clinic plan, is designed to promote satiety through low-density foods like fruit, vegetables, whole grains, nonfat dairy and lean meats.

Also, some people choose eating plans like raw food and vegetarian diets for reasons that have to do with philosophical viewpoints or concerns about how food is prepared and manufactured before being sold in supermarkets.

1 2 3 4 5

prepared-meal plans
A study published in the Archives of Internal Medicine compared prepared-meal plans like Jenny Craig and Nutrisystem to traditional diets. Of the 302 overweight patients participating in the randomized study, many were suffering from hypertension, dyslipidemia (too much fat in their blood) and/or type 2 diabetes. The doctors found that people on both diets lost weight and improved their blood pressure and cholesterol levels, but the group that used prepared meals “showed greater improvement in quality of life … and compliance.” In other words, it can be easier to stick to a healthy eating plan if someone else is making the choices for you.

n how do i find a plan?
There are dozens of companies that will deliver prepared meals to your home or office. Some are probably familiar, but there are many choices out there, each of which offers something a little different. You should familiarize yourself with the various options on their company websites. Some prepared-meal plans allow you to customize nearly every item of your menu; others follow a more rigid structure, with some room for substitutions based on personal tastes and allergies. Also consider how much support you’ll want. Programs have different levels of reinforcement, including in-person meetings, telephone check-ins with counselors, on-call nutritionists, and online chats and discussion forums. Even if you want to go it alone, at least be open to trying support options, as some companies report better results with their clients who participate in support programs. And, of course, a major considLow-density foods like loweration is price (which can vary fat dairy, fish and veggies offer fullness on fewer bites.

Here are other diets that were scored:
6) Weight Watchers (4.4) 7) Jenny Craig (4.3) 8) Ornish Diet (4.1) 9) Vegetarian Diet (4) 10) Nutrisystem Diet (3.9) 11) Glycemic-Index Diet (3.5) 12) SlimFast Diet (3.5) 13) Zone Diet (3.5) 14) South Beach Diet (3.5) 15) Eco-Atkins Diet (3.1) 16) Medifast Diet (3) 17) Vegan Diet (3) 18) Paleo Diet (3) 19) Raw Food Diet (2.2) 20) Atkins Diet (2)

So what’s best for you? Depends on your goal. The panel that scored these diets distinguished between the best weight-loss plans (Weight Watchers and Jenny Craig), best diabetes plans (DASH and Mayo Clinic) and heart-healthy plans (Ornish and TLC). This is no one-size-fits-all list.

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Photo: iStockphoto. Previous pages: Thinkstock (2)

a lot), and exact pricing information can be extremely difficult to find on many of these companies’ websites. Before committing to any plan, you should know exactly how much you’ll be paying, when you can cancel if you don’t like it, and how to suspend food deliveries if you’re traveling. Do your research and narrow your options online. Write down questions as they occur to you, then call each company’s toll-free line with any questions you might have. Compare the answers. Was the representative helpful, knowledgeable and friendly?

Prepared-meal plans can help those with self-control issues about diet compliance.

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is it right for me?

See if you find yourself on our top 10 list of people who might benefit from a mealdelivery service. • People with low self-control. If you’ve failed at other weight-loss plans because it’s too easy to take a second helping or sneak a scoop (or two) of ice cream, portioned meals can be a good way to regulate impulse eating. • People who don’t cook. If your usual dinner involves a microwave and an entrée from the grocery freezer case, these prepared-meal programs will seem familiar and, in many cases, be healthier than supermarket frozen dinners. • People with portion-control problems. If your particular dieting devil is too much food rather than the wrong foods, any of these programs might help you retrain your eye — and your stomach. When nutrition labels discuss serving sizes, for instance, one serving of meat is 3 oz, or the size of a deck of playing cards. Prepared-meal plans can help you recognize what nutritionists mean by one serving of meat or two servings of vegetables. • People who find menu planning stressful. Shopping, ingredient checking, weighing and measuring, and counting points or calories can be enough to sink a dedicated dieter. Prepared meals eliminate all the calculation and guesswork, letting you concentrate on weight loss and exercise. • People who skip meals. One big component of diet success is keeping your body fueled all day. Most of the plans include three meals plus snacks. If you’re the type who skips breakfast and ends up gorging at dinner (or after dinner), preparedmeal plans can help you develop healthier, more balanced eating habits. • People who are emotional eaters. Do you find yourself eating more, or almost unconsciously, when unhappy or under stress? While a prepared-meal diet can’t address the root causes of emotional eating, it can force you to be more aware of everything you put in your mouth, connecting food with actual hunger. • People who want to eat at home more often. If you’re time-crunched and find yourself gobbling fast food

Photo: Thinkstock

several times a week, a prepared-meal plan can be a good way to meld convenience with better nutrition. • People who don’t travel extensively. While all the major plans allow you to stop and start deliveries, you have to keep on top of your orders — and it’s easy to fall into bad old eating habits while you’re on the road. • People who are realistic about expectations. No prepared meal can taste as good as homemade chicken and dumplings, or the carbonara at your favorite Italian restaurant. • People who can afford it. None of these plans costs less than $10 a day per person, and most are between $20 and $50 a day, making them impractical for many families. You’ll be saving money on groceries, but even so, a plan that costs $18 per day adds up to $540 per month for one person.

If your dieting devil is too much food rather than the wrong foods, these plans may help you retrain your eye — and your stomach.
Remember: A delivered-meal plan isn’t right for everyone, and it’s definitely not a permanent solution to weight loss. You need to be ready to learn how to make some gentle, permanent changes in your relationship with food. All of these plans offer assistance in dealing with portion sizes and better ingredients. For some people, prepared meals are just what they need to start making healthier choices. n
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ll things are relative to their frame of reference. This simplified explanation of relativity pairs well with a quote attributed to Albert Einstein, who had a passing acquaintance with the topic: “If you can’t explain it simply, you don’t understand it well enough.” Our frame of reference, from a running perspective, was explained almost 225 years ago by Isaac Newton. Newton observed, theorized, and described gravitation and the three laws of motion (among many other things). Simply speaking, our frame of reference is about running on Earth, where the mass of the planet is greater than ours, so we are pulled toward it. We apply a force to the Earth and it gives back an equal force. In this Review, we’ve looked at and weartested shoes in the three basic categories of motion stabilizing, neutral cushioning, and faster-paced/performance running. We describe their attributes and point out if and how the familiar has been changed, and we share some of our weartesters’ feedback. So whether you’re trying to find out what’s new, what’s changed, or what’s best for you, we’ve got you covered. As we’ve said many times before, knowledge is your best ally. To make good choices for you, you must know the shape of your feet and understand the way they move. If you don’t, you may find your local running specialty store to be a source of good advice and information. There are many shoes appropriate for your running, but if you know your foot shape, foot motion, and footstrike, you can focus on shoes that meet your needs, not someone else’s.

a

BY CREGG WEINMANN

2012 SPRING/SUMMER
SHOE REVIEWS: Neutral—iii • Performance—iv • Motion Stabilizing • vi

SHOE REVIEW

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A WARD W INNERS
BEST SHOE
Neutral
SP

BEST SHOE
Performance
SP
RIN G 20

BEST SHOE
Motion Stabilizing
SP
RIN G 201
2

RIN G 20

12

12

adidas Supernova Glide 4
BEST NEW SHOE
SPRING 2012

Mizuno Wave Elixir 7

Nike Lunar Eclipse+ 2

BEST RENOVATION
SPRING 2012

BEST RENOVATION
SPRING 2012

Brooks Pure Cadence

Saucony PowerGrid Hurricane 14

Scott MK 4
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NEUTRAL N EUTRAL
adidas Supernova Glide 4
BEST SHOE
Neutral
SP
RIN G 201

$115

2

Always aimed at performance, the Supernova Glide 4 is a redesign that ups the ante. The upper returns to a breathable, engineered mesh unlike any used in previous versions; it’s supportive while flexible. The redesigned ankle collar adjusts to the heel shape, thanks to a healthy measure of memory foam. The lacing connects to the logo stripes for support, but is articulated at the bottom for better flexion. The midsole continues with the cushy feel, but achieves a better balance of resiliency and responsiveness in its ride. The forefoot’s blown rubber formulation has been thoroughly dialed-in, providing good traction and durability, and the adiWear heel is hardwearing. Performance is enhanced by a significant weight reduction, while maintaining the fit and ride expected in this series, and earning the Supernova Glide 4 honors as the Best Shoe in the Neutral category.
“Fit well, was lightweight, and felt great while running. I wore them every day for the first week and put close to 60 miles on them, and they just keep going!” Updates the Supernova Glide 3 • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6.5–15,16,17,18,19,20; Women 4.5–14 • Weight: 12.2 oz. (men’s 11); 9.6 oz. (women’s 8) • Shape: semi-curved to curved • Construction: Strobel slip-lasted, EVA Strobel board

Brooks Defyance 5

$110

The Defyance 5 flirts with performance weights while delivering high-mileage protection. The switch to DNA cushioning, what appears to be a little less plastic in the shank, and a paring back of the overlays are responsible for the trim-down. The upper swings back to a more closely woven mesh, and the saddle features four elastic eyelets that flex with the foot, maintain secure lacing, and improve articulation since the eyelets are separated from each other. The midsole offers Brooks’ DNA for the first time here, smoothing the touchdown and transition of the foot throughout the stride, as well as improving the cushioning and responsiveness of the shoe. The outersole appears identical to Round 4, except for minor alterations in the heel. The Defyance remains reliably effective, so runners looking for performance in a neutral shoe should give it a serious look.
“Quite snug and comfy. Immediate ‘soft’ feel, like slippers, but responsive while running. I think Brooks has come a long way and [it’s] done a great job designing a good, all-around, versatile shoe for the average person.” Updates the Defyance 4 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (B,D,2E); Women 5–12,13 (2A,B,D) • Weight: 11.4 oz. (men’s 11); 8.9 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

K-Swiss Blade Max Glide

$120

The Blade Max Glide (and its fraternal twin, the Blade Max Stable) is new to the K-Swiss running line and is the first road outing for the Blade Max technology. The upper features a seamless interior thanks to no-sew panels at the heel, midfoot saddle, and toe-reinforcing upper; the rest is closed mesh. The midsole features K-Swiss’ new Blade Max configuration, doubled-up columns that attach to the blades, providing more cushion for larger runners than the earlier Blade-Lite set-up could handle. The outersole adds some carbon rubber to the high-wear areas of the heel and blown rubber to the medial forefoot, while the blades occupy the remainder. Overall, runners seeking a firm and responsive shoe will find it here; it’s a durable high-mileage choice for the neutral-footed.
“Good fit with a comfortably plush feel. Pretty flexible and responsive ride. It’s a good shoe.” NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13,14,15; Women 5–11,12 • Weight: 12.9 oz. (men’s 11); 10.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Mizuno Waverider 15

$115

The Waverider has long been Mizuno’s premier neutral shoe. Round 15 features changes that are substantive and represent what’s shifting in the entire Mizuno line. The upper sports a few changes—the double-layer, uniform open airmesh is almost like last season’s—but now features a gauze-like mesh for extra support over the airmesh along the lateral vamp and into the medial arch. The lacing has been better articulated so the fit flexes with the foot better. The midsole foam has a smoother, more responsive feel, and the Wave plate has been adapted, resulting in a better overall footstrike. The outersole has the same basic set-up: unchanged in the heel, but the forefoot has realigned flex grooves and the hinge-like SmoothRide inserts have been added just behind the metatarsals for a more responsive feel. This update breathes new life into a dependable icon.
“They fit comfortably, with very good toe room, and the cut for the ankle fits right. The bounce and flex make the shoe feel great for my long runs on the roads.” Updates the Waverider 14 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15,16 (D,2E); Women 6–12 (2A,B,D) • Weight: 12.0 oz. (men’s size 11); 9.4 oz. (women’s size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

New Balance 1080 v2

$135

Last year’s category award winner has undergone significant change—it’s even better this time out. The ride and cushioning are about the same, but the shoe is more than 10% lighter. The upper has a similar two-layer mesh, pared back overlays that are welded where possible, and a new full rand, yet it’s actually more open and bends well where the foot flexes. The midsole has been reshaped, the rubbery crashpad inserts have been replaced with Abzorb so that it’s a little lighter weight without sacrificing cushioning, and a new, lightweight element called N2 sits under the heel to cushion the heelstrike and is responsible for much of the weight savings. The outersole sports significantly redesigned flex grooves and a rubber configuration that improves the forefoot feel. The Stability Web has been replaced with a torsional support called the T-Beam, which is smaller and lighter, yet as effective. The net effect of the new 1080 v2 is more performance.
“Snug fit, quite comfortable. A little tighter in the toe box than I like—odd for NB—might need to go up half a size. The feel on the road is very cushy, but not mushy. They seem really pretty durable.” Updates the 1080 • Recommended for: medium-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (D,2E); Women 5–11,12 (2A,B,D) • Weight: 11.5 oz. (men’s 11); 9.0 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, polyurethane Strobel board

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P ERFORMANCE
adidas adiZero F50 $110
The adiZero running line continues to broaden and now approaches a dozen shoes for faster-paced running. The F50 reaches Round 2 with both a new approach called Sprintframe and minor tweaks to the upper and midsole molding. The upper is a closed mesh with thin, no-sew overlays over the forefoot—only the toecap features any traditional stitching. The heel is supported by the Sprintframe, upswept arms of EVA that secure the midsole to the upper while offering a bit of extra support. The midsole is the effective adiPrene/adiPrene+ combo that has worked well for adidas. It also sports the ForMotion cassette that both stabilizes and cushions the ride without being overbearing. The outersole is almost a full-contact bottom, but for a small gap under the shank, shaving some weight without affecting support or traction. The result is a performance shoe that’s lightweight but substantial enough for daily training.
“These have a very nice fit; not too snug (just right for me). A great, lightweight shoe for faster runs. Breathes well. Feels good. Good support and traction. I love them.” Updates the adiZero F50 • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation. • Sizes: Men 6.5–13,14,15; Women 5–12 • Weight: 10.3 oz. (men’s size 11); 9.0 oz. (women’s size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

ASICS Gel-Noosa Tri 7

$120

The Noosa comes to the U.S. market from the ASICS subsidiary in Australia. Its roots are in triathlon; it’s really a Gel DS-Trainer in disguise. The midsole is the same chassis as the DS-Trainer with its stable and nicely cushioned ride, along with its well-articulated forefoot flexion. The balance between engineering and minimalism has extended here to the upper with a stretchy mesh and few overlays, but it’s still secure through the midfoot. It sports perhaps the loudest colorway seen since the ’90s. Another feature is a phosphorescent toecap that glows eerily in the dark. An elastic stretch lace (included) may be substituted for the traditional laces for rapid triathlon transitions and a snugger midfoot fit. The result is a shoe with excellent stability and cushioning that’s versatile enough for hard training miles and longer races.
“They snug up around the feet and hug them nicely throughout the run. Very stable-feeling shoe. Whether running on the road or cruising the foothills, my feet were always nice and secure feeling.” Updates the Gel-Noosa Tri 6 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–12,13,14; Women 6–11,12 • Weight: 11.6 oz. (men’s size 11); 9.1 oz. (women’s size 8) • Shape: semi-curved • Construction: combination Strobel-lasted, Solyte Strobel board (Solyte 55 heel, Solyte 45 forefoot)

Brooks Pure Cadence

$120
BEST NEW SHOE
SPRING 2012

The Pure Cadence is the most substantial of Brooks’ series of Pure shoes. Weighing in at a “whopping” 10.5 ounces, it’s not quite minimal but it’s definitely performance-oriented. The upper is supportive, featuring an elastic Navband that crosses the navicular bone supporting the fit and working with welded overlays to provide a smooth interior and good support. The midsole geometry features a 4-millimeter heel-to-toe drop and is designed to flex with the foot. Contoured pods on the perimeter of the outersole allow adjustments for pressure from the foot or the surface, and provide protection while keeping the weight down. The full outersole offers durable traction even though it’s thin, and features a split between the big toe and the others for better articulation at toe-off. The combination of lightness, low-profile geometry, and performance earned the Pure Cadence our Best New Shoe honors.
“Even though these shoes are very light, the reinforced toe doesn’t lay down across the front of my toes. The shoes have a roomy fit that gives my forefoot all the play it wants. The shoe snugs up around the instep nicely. Interesting how a minimal drop shoe feels more stable without a lot of support.” NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–13,14,15; Women 5–12 • Weight: 10.5 oz. (men’s 11); 8.4 oz. (women’s 8) • Shape: semi-curved • Construction: slip-lasted

Li-Ning Liede

$80

The Liede is the second running shoe to come to the U.S. market from Li-Ning. Very light, it borders on racing or minimalist, while meeting the performance and durability needs of runners looking for a shoe for faster-paced running. The upper is a gauzy mesh with film-like welded overlays; it wraps the foot securely, though it doesn’t offer much support. The midsole is a well-shaped, injection-molded EVA that’s flexible and well cushioned. It features a 6-millimeter heel-to-toe drop, making it more of a transitional shoe (moving from traditional drop to minimal), but with more of a distance racer’s feel. The outersole uses rubber only in the high-wear areas, and the flex grooves provide a feel for the road, allowing the foot mobility from heelstrike to toe-off. The bottom line? The Liede is a versatile shoe designed for faster-paced runs, whether racing or training to race.
“Secure fit, but a ‘barely there’ feel. Pretty well cushioned and responds nicely, especially for a wispy shoe. I like its versatility.” NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7.5–13; Women 6–11,12 • Weight: 7.1 oz. (men’s 11); 5.6 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Mizuno Wave Elixir 7

$120
BEST SHOE
Performance
SP
RIN G 201

The Elixir has been an effective and consistent performance shoe. Like the other Mizuno shoes in this Review, the Elixir has undergone considerable change. The upper is open mesh with a wild, sublimated print that draws a fair share of attention. It’s not simply window dressing, just the beginning of the changes. The overlays have been designed in more of a saddle-like configuration, and it returns to a traditional lacing design that’s successful in its simplicity. The midsole benefits from the resilient Alpha Polymer and the redesigned Wave plate that work together to provide a smoother performance ride than earlier versions. The outersole continues with the durable X-10 carbon rubber heel and G3 forefoot, integrating effective traction and light weight. This combination of light weight, stability, and a responsive ride earned the Elixir honors as our Best Shoe in the Performance category.
“Overall, an exceptional shoe. Durable, comfy, and supportive enough for daily use, yet light enough for those pickups and longer races. The only downside is the forefoot. I ended up with a few tender spots in the forefoot after running on gravel.” Updates the Wave Elixir 6 • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 7–13,14,15; Women 6–11 • Weight: 10.9 oz. (men’s 11); 9.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

2

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P ERFORMANCE
New Balance 890 v2 $110
When it was introduced last year, the 890 made a splash thanks to its innovative materials and serious performance. Round 2 presents a couple of refinements. The upper has subtle changes to maintain support without affecting fit: reshaped, no-sew overlays in the forefoot and welded saddle supports shave grams from an already-spare starting point. The gaps in the overlays at the throat allow better articulation with the foot as it moves and make the upper more flexible. The midsole geometry has been reworked by reducing the heel-to-toe drop slightly and resculpting the heel bevel for a smoother touchdown. The outersole sports more durable rubber in the forefoot, as the reshaped midsole encourages a fuller landing. The result is a peppy and durable high-mileage trainer that’s light, flexible, and versatile.
“Very snug fitting, much like the previous model of the 890. I still really like the way they fit my feet, snugging up around the middle of the foot. Many of the lightweight training shoes I have tried have some sort of pressure spot somewhere in the upper, but these have absolutely none. Very comfy from heel to toe.” Updates the 890 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (D,2E); Women 5–11,12 (2A,B,D) • Weight: 10.4 oz. (men’s 11); 8.1 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, PU Strobel board

Nike Zoom Elite+ 5

$105

A brand new shoe, the Zoom Elite replaces the Lunar Elite. The midsole shifts back to the Cushlon-and-Zoom Air partnership favored by many fans of the original (the recent resurrection, not the late ’70s version, for those of you who go that far back!). This version is soft, yet provides a firmer and more responsive ride than did the Lunar Elite. The combination-lasted construction features a small fiber board to stabilize the heel and gets a big assist from the snug fit of the heel. The upper is a well-tailored, quasi-racer fit of open mesh with a minimal and newly developed system of midfoot straps that create a saddle-like framework that does an impressive job of securing the foot to the midsole. The outersole returns to the BRS 1000 heel with Duralon blown rubber in the forefoot. A lateral forefoot waffle tread provides additional cushioning, while medial waffles are more durable and provide a bite on softer surfaces. The effect is a reliable shoe for faster-paced runs.
“They fit well, have a roomy toe box and tighten nicely around the middle of the foot. I’m not usually a Nike fan, but I liked this shoe. Comfortable ride and good cushioning, as well as stability. This is a good shoe.” Replaces the Lunar Elite+ 2 • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6–13,14,15; Women 5–12 • Weight: 11.3 oz. (men’s 11); 8.9 oz. (women’s 8) • Shape: semi-curved • Construction: combination Strobel-lasted, fiberboard (heel), EVA Strobel board (forefoot)

Pearl Izumi Kissaki

$130

The Kissaki takes its name from the business end of a Samurai sword. The implication is swift and agile which, not coincidentally, describes its performance. While similar in profile to the Streak and IsoTransition, Pearl’s competition offerings, here the cushioning inserts are larger, the midsole is more generous, and the addition of an EVA Strobel board add up to a comfortable shoe for up-tempo running. The outersole is durable enough for daily training, and segmented for excellent flexibility. The upper offers a close fit and seamless interior that’s kept lighter by the use of welded overlays and a medial wrap at the laces. The tongue is open only on the lateral side, which substantially shores up the foot. The Kissaki is a responsive, flexible shoe that wraps the foot securely for faster-paced runs and longer races.
“These felt great the moment I put them on. I really liked the upper support for my feet. The stitched tongue gives it a secure, solid feel, while keeping things cool and dry ... no blisters or hot spots.” NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14; Women 5–11,12 • Weight: 11.4 oz. (men’s 11); 8.9 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Scott MK4
BEST RENOVATION
SPRING 2012

$130

Round 4 of Scott’s MK series (originally the Makani) has morphed into something different. The upper is open mesh over the toes and closed mesh on the saddle/rearfoot. The Ergologic Fit has been better integrated; here the gusseted forefoot and enshrouding saddle meet more cooperatively to wrap and secure the foot. The midsole foam, called Aero Foam, is completely new and resilient. Scott takes a new approach by combining the solidness underfoot with sidewalls molded into a matrix of deep grooves that resist compression without the deep flex grooves in the midsole. This allows both the necessary flex and full heel, while preserving the integrity of the lighter-weight foam longer. The midfoot is now supported solely by the carbon fiber shank, making the shoe purely neutral. The outersole is simplified: a thin carbon rubber throughout, grooved at heel and toe, textured for the traction regions, and pared away in the low-wear areas. It’s a durable and effective set-up. The combination of innovation, fit, and performance earned the MK4 honors as one of two Best Renovations in this Review.
“Great fit, snug in the midfoot but with good room for my toes. Well-cushioned, but not too soft. Really love the ride.” Updates the MK 3 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–14; Women 6–11 • Weight: 9.6 oz. (men’s 11); 7.6 oz. (women’s 8) • Shape: semi-curved to curved • Construction: Strobel slip-lasted

Under Armour Charge RC

$120

With the Charge RC, Under Armour moves in a new direction, or at least toward the fullfilment of promise. The upper trades on the compression fit Under Armour is known for, from earlier versions with a more run-of-the-mill close, stretchy fit. The upper design is split: The snug forefoot wraps from the arch to the fifth metatarsal and is overlapped by the rearfoot saddle that extends to the metatarsal heads, securing the shoe. The midsole is injection-molded EVA that provides consistent cushioning. A TPU plate adds a little flex and support to the shoe and stiffens it a bit. It also makes it more responsive in the larger sizes, though less so in the smaller sizes. The outersole is traditional carbon rubber in the heel and blown rubber in the forefoot, but it’s arranged in small pods to reduce the weight. This new direction is a positive step for Under Armour Running, and provides another quality performance shoe option.
“Between the fit and the flex in the very front of the shoe, my forefoot is allowed to move in the way it wants, instead of how the shoe wants me to [move]. The ride is firm and it feels good.” NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15; Women 5–10 • Weight: 10.4 oz. (men’s 11); 8.2 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

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M OTION S TABILIZING
Brooks Adrenaline GTS 12 $110
Powered by gradual tweaks in fit, technologies, and materials, the Adrenaline has become the bestselling shoe in running specialty. Round 12 addresses the usual types of refinements that are made between technological jumps. The upper is slightly different with HF-welded overlays on the lateral side smoothing the interior. The stretchy saddle-like lateral overlays now feature stretch at the top and bottom and have been repositioned for a more conforming fit. The midsole has lost the plastic supports in favor of a reshaped sidewall and more specifically directed grooving in the crashpad. The forefoot features Flextra, a compound tailored to both gender and shoe size, to improve flexion and cushioning in the forefoot. All are positive changes for runners looking for stability and cushioning, and especially good news for Adrenaline GTS junkies.
“Overall, they feel comfortable. Especially the fit—snug over the arch—and the mesh feels fresh while running. I also very much like the cushy feel and stability of the shoes.” Updates the Adrenaline GTS 11 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15 (B,D,2E,4E); Women 5–12,13 (2A,B,D,EE) • Weight: 12.1 oz. (men’s 11); 9.3 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel combination-lasted, fiberboard (heel), S-257 Cushsole EVA Strobel board (forefoot)

Mizuno Wave Inspire 8

$115

Round 8 sees the most significant changes to the Inspire yet. The breathable upper has overlays that are substantial at heel and toe, thin along the medial and lateral sides, with HF-welded overlays from heel counter to eyestay laterally with a stretchier material at the toes. The lacing set-up provides a little stretch and, since the upper group of eyelets flexes separately from the lower set, allows the foot controlled freedom. The midsole manages a softer touchdown with contouring, as Mizuno began rolling out last season. The asymmetrical Wave plate gets some tweaking to boost its effectiveness and perhaps lightens it up. The outersole features redesigned flex grooves, especially the hinge-like SmoothRide inserts in the forefoot, and the ride is a bit better. The fit and performance are the best assets of the Inspire, a franchise that continues to improve as it matures.
“Very light shoes, especially great considering how much cushion and support they offer. This is my first time trying this brand, and I highly recommend Mizuno. I am converted.” Updates the Wave Inspire 7 • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation • Sizes: Men 7–13,14,15,16 (D,2E); Women 6–12 (2A,B,D) • Weight: 11.8 oz. (men’s 11); 9.0 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Nike Lunar Eclipse+ 2

$135
BEST SHOE
Motion Stabilizing
SP
RIN G 201

Lunarlon’s introduction in 2008 launched a new line of Nike shoes; the Lunar Eclipse takes top billing for its plush reputation. In Round 2, the heel clip has been pared down; it still anchors the heel fit, but lightens things up a little. The midfoot adopts a selfadjusting framework of straps to secure the foot during motion, a task previously managed by Flywire. This new system is more effective. The closed mesh features no-sew overlays and has a soft, luxe feeling, even where the midfoot straps secure the foot. The unchanged midsole was well dialed-in with Round 1, as the Eclipse benefited from being a later arrival to the Lunar party. The outersole uses the same molding but now features “environmentally preferred” rubber, which is tough and good for traction. The combination of fit, stability, and plush feel earned the Lunar Eclipse 2 our award for Best Motion Stabilizing shoe.
“Overall, a fun shoe to have on for a run. It transitions very smoothly from heel to forefoot for a quiet, gliding run. I run 250–300 miles per month. Minimal wear after 100 miles. Seems to be very durable.” Updates the Lunar Eclipse+ • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation • Sizes: Men 6–13,14,15; Women 5–12 • Weight: 12.4 oz. (men’s 11); 9.6 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

2

Puma Faas 800

$100

The latest shoe in Puma’s Faas lineup, the Faas 800 provides stability through geometry. The midsole is shaped for full-ground contact to improve stability, while supportive molding in the medial sidewall retains integrity and durability. The midsole adds some stability with its canted shape (the medial side is just a bit taller than the lateral side), but the ride is still similar to the Faas 500 or 550. The upper is lightweight, featuring a supportive saddle of no-sew synthetic suede, and the form stripes are more prominent here, providing their support unobtrusively, but effectively. The outersole is minimal in design, with EverRide blown rubber in the forefoot and EverTrack carbon rubber in the heel, but only in the highest-wear areas. Though the 800 is on the heavy side, it’s still light for the amount of built-in stability, so it’s a more-than-fair trade-off.
“Nice, light feel, fit securely. Good cushioning and stability, the way I like them.” NEW • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 7–13,14,15; Women 6–12 • Weight: 11.6 oz. (men’s 11); 8.8 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Saucony PowerGrid Hurricane 14

$140
BEST RENOVATION
SPRING 2012

Spring 2012 ushers in significant changes to Saucony’s mainline shoes and the Hurricane features two such changes to its midsole. The first is a switch to PowerGrid foam, proven in the Cortana last fall. The second is the adoption of 8-millimeter geometry (the drop in height from heel-to-toe) allowing a more moderate footstrike, thought to improve running form and efficiency. Perhaps most impressive is that it’s at least 5% lighter. The upper adopts an articulated eyestay to wrap and move with the foot, thanks to the stretchy midfoot insert called SaucFit. The outersole features more surface contact yet has a reduced amount of rubber, and redesigned flex grooves improve flexibility and stability. The combination of stability and cushioning, lighter weight, and improved performance earned the Hurricane honors as one of two Best Renovations in this Review.
“The Hurricane has been my shoe of choice for the last 5 years. This is a totally different shoe, but what a change. I love them! They are much lighter, but fit as well and have a cushier and more stable ride.” Updates the ProGrid Hurricane 13 • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15 (D,2E); Women 5–12 • Weight: 11.9 oz. (men’s 11); 9.3 oz. (women’s 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board n

GET ACTIVE! 27

:: HotTips trainer seminar

Forever Gorgeous
Las Vegas trainer Kelly Decolati tells you how to keep your curves at any age.
BY MICHAEL DIGREGORIO
AMONG THE 1,500-PLUS FRIENDS personal trainer and competitive figure athlete Kelly Decolati touts on her Facebook page are some of Las Vegas’s loveliest bodies. They run the age gamut from a Miss Teen Nevada to 40ish homemakers trying to attain or regain a bikini- worthy shape. For Decolati, a powerfully attractive 43-year-old single mother of two boys (ages 11 and 13), the social networking phenomenon offers great functionality: First, to showcase her own recent pictures, which span Barbie Doll–hot to G.I. Jane–tenacious; and second, to keep track of clients. In the latter category you can include Kathryn T., who, like Decolati, is a mother of two. “I have always trained extremely hard,” the sunny-haired 44-year-old says, “but it wasn't until I met Kelly six years ago that I truly realized my full potential. Kelly not only changed my body, but my mind and spirit. She has such a positive outlook on life and level of motivation, it becomes contagious. My husband insists that I have the figure of a Playboy centerfold. I owe it all to Kelly.”

Iron Works
Decolati has more than 15 years of personal-training experience behind her. Her skills as a kickboxing instructer and spin-class guru keep her fitness playbook dynamic. In philosophical terms, she calls her approach, “Freestyle, in that I utilize all the most innovative training toys and tricks.” Although expressing no preference, Decolati says that training women represents her primary area of expertise. “For women, generally the key areas,

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even more so as we age, are glutes, hamstrings, abs and arms.” Luck may be a lady, but to this elite trainer, iron’s a sure thing. “Weight training is most beneficial to a woman trying to regain athleticism, plus the obvious boost to self-confidence.” To focus on those aforementioned “key areas,” the exercises Decolati has all her female clients perform, whether age 20 or 50, are squats, using a barbell, dumbbells and/or a Smith machine. From there, clients perform walking lunges with weight. “Lunges are simply the best,” says Decolati. Arms and shoulders also get high priority. She recommends using supersets, which is a combination of two exercises done back-to-back without rest. “The shoulder superset I love is front rope raises, followed up with side dumbbell raises. We then move into the mass builder, a.k.a. the burpee. My practice is to perform these with heavy — 10–15 lb — dumbbells. We close out with a decline abdominal combo, push-ups and dips.” (To see how to perform a dumbbell burpee, scan the QR code below.) Decolati combines the above into a circuit: In other words, walking lunges (one lap down a hallway) followed by push-ups on a bench, then a set of dips on a bench. “The concept is to keep moving by stimulating several different muscles and energy systems,” says Decolati. “You keep it challenging and stimulating, and achieve results faster.” Especially if you follow her advice by weight training

To overcome inevitable training plateaus, Decolati advises, “Don’t cheat yourself; take it to the next level every time.”
protein for every pound of lean mass that they have. For most average women,” adds Decolati, “it will be about 100 g.” Although she suggests erring on the side of accuracy. “Have your body composition done. Find out for sure.” Next, in terms of priorities, comes hydration. “Drink plenty of water.” Decolati suggests upward of a gallon a day. To keep her engine primed, she also takes the following nutritional supplements: • Multivitamin/mineral (for general health) • Vitamin B-complex (for stress) • Vitamin C with bioflavonoid (1,000 mg for bolstered immune function) • Calcium (1,000 mg to maintain bone density) Coenzyme Q10 (100 mg; antioxidant, • anti-aging, fat and carb metabolizer) • CLA (1,000 mg three times per day with meals to mobilize fat) • Probiotics (for optimal digestion, circulation, immune health) • Glutamine (to prevent muscle wasting, maintain intestinal health, improve brain function) Carnitine (500–2,000 mg; mobilizes • fat, heart health, slows aging process) • 7-Keto DHEA (50 mg/day for fat loss, lean muscle development, enhance sex drive) At the same time, Decolati isn’t a newcomer to the notion of sustainable energy. To overcome inevitable training plateaus, she advises, “Don’t cheat yourself; take it to the next level every time.” n
GET ACTIVE!

at least twice weekly. “Optimally three times,” she advises.

Finely Tuned Machine
Along with weight training, Decolati emphasizes intense cardio for women clients at least three days a week, ideally five. What is intense? “For a woman aged 35–45 in moderate to good health, your heart rate should be a minimum of 140–170 max,” she explains. Like many trainers, she advises highintensity interval training. “I personally key on intervals of very intense, 30-second-minimum sprints or bouts, with equal or less time recovery. This allows your heart rate to drop down to a comfortable level.” Decolati suggests 45–90 minutes of cardio. “The more intense the cardio, the less amount of time you need to expend the same amount of calories.” Before her clients can begin to realize their full-spectrum potential, Decolati offers a keynote address: “From the start, they need to treat their body like a Ferrari. By that I mean feed it only high-quality food and supplementation to ensure that it runs at the highest level possible.” To maintain that burn rate, all the while keeping that engine known as valuable muscle mass running at an optimum level, “Women need 1 g of

29

:: Culture&Community

Get a Workout in the Great Outdoors
hey don’t call it “America the Beautiful” for nothing. This really is a gorgeous land, with every conceivable wilderness attraction accessible from sea to shining sea. Wherever you live in this country, you’re a short distance from snow-capped mountains, emerald forests, quiet deserts, sandy beaches, raging rivers or crystal blue lakes. Enjoying America’s natural treasures is more than a vacation; it’s an adventure that can help the entire family get more fit and healthy. And with today’s sophisticated camping and hiking accessories, you really don’t have to “rough it,” though there are advantages to taking some of the comfort out of the outdoor experience. The place to start is with our National Parks system. Here’s how to get the most out of your wilderness adventure. n Visit the website for the National Parks Service at nps.gov. It’s a valuable resource that is easy to navigate and offers a state-by-state listing of parks and other attractions. It will give you plenty of ideas for the best destination for you and your family. n Check out groups or associations you belong to (such as AAA) who offer special packages of wilderness adventures, such as white water rafting. n You’ll create memories for a lifetime. Wilderness trips can be a bonding experience for families. Even the simple act of fishing with one of your kids can be a character-building activity that teaches patience, while engendering respect for the environment. n Serenity is great for your health. We live in an ALL CAPS world of noise pollution, relentless communication devices and crowded streets. There’s a reason why people spend millions on sound machines of singing birds and babbling brooks. But nothing beats the real thing. n Keep it fun! Kids imagine camping to be boring until the campfire starts, the marshmallows come out and the ghost stories start spilling. Think of other activities you enjoyed when you were young.

T

Get Active America!
Creating a Healthy Nation One Person at a Time
Think about how great you feel after a workout, that feeling of accomplishment, the lift in your mood? Wouldn’t the world be a nicer place if more people felt that way? If your spouse, friend, parent, neighbor, coworker could benefit from exercise but isn’t a health-club member, listen up! Why not bring him or her with you to your club for a noobligation visit — perhaps for a fun, beginner-level group fitness class? The easiest way to do this is to ask a manager at your club whether they are participating in Get Active America! 2012, held during the month of May at health clubs across the country. Or log on to healthclubs.com to find a participating gym in your area. During this year’s 9th annual Get Active America! initiative, participating health clubs can invite members to bring a friend to use their facilities from May 7 through May 10, and they can host an open house for the public to showcase their offerings May 11 through May 13. Since 2004, as many as 1,700 health clubs have participated in Get Active America! each year. That translates into a whole lot of happier, healthier people.

STAY ACTIVE AND FIT
Ten fun summer activities that burn calories.
Activity (for 30 minutes)
Swimming (crawl or butterfly) Water polo Beach volleyball Scuba or skin diving Water Skiing Swimming (general) Golf (without cart) Whitewater rafting Snorkeling Hang Gliding Frisbee
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Calories burned for 155-lb person
409 372 298 260 223 223 205 186 186 130 112

Calories burned for 185-lb person
488 444 355 311 266 266 244 222 222 155 133

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