Fall 2010 / Winter 2011 Get Active! Magazine

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Run in

STYLEA GUIDE TO THE

SEASON’S BEST

FOOTWEAR

Chris Evert:

Still Vibrant at 55

Exclusive Interview

LINDSEY

VONNOn Her Olympic

Highs and Lows

5Ways toENERGIZE YOURWORKOUT

Get SmartEXERCISES THAT INCREASE

BRAIN POWER



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GET ACTIVE! 1

::Publisher’sWelcome

There are many, many crazy things*

That will keep me loving you

And with your permission

May I list a few…

The way you wear your hat …A Journal of the American Medical

Association study of 18,766 people not

only revealed that exercise increases brainpower, it also reduces the risk of cognitive

decline by 20%.

The way you sip your tea …A study published in the Journal of

Nutrition found that when exercisers

drank green tea after exercise, they had

significantly lower levels of blood markers

associated with accelerated aging and

chronic disease.

The memory of all that …In one of many studies on the benefits of exercise for brain

health, people who in midlife exercised at least twice a week

had about a 60% lower risk of suffering from dementia than

more sedentary people. In addition, The Wall Street Journal has

reported that just 3 hours of exercise a week can bolster memory

and intellect.

No, they can't take that away from me.

The way your smile just beams …Happiness as a result of exercise is well-documented. For

instance, Indiana University researchers found that you can

enhance your emotional state with just 20 minutes of light tomoderate aerobic activity. Even better, they found that the good

vibrations from a workout can last from 2–4 hours.

The way you hold your knife …A study in the International Journal of Sports Medicine revealed

that individuals who did strength training two times per week for

a little more than five months increased their power and climbing

speed while lowering resting blood pressure compared to subjects

who didn’t strength train. Even after they cut back, their gains

continued for another 10 weeks and were maintained for 10 more

weeks after that!

The way we danced till three …A 14-year study revealed that those who

exercised regularly — five hours per week —

were 25% less likely to develop painful

joints and muscles than inactive people.

Further, a University of Ulster study shows

that even low levels of weekly exercise —

30 minutes of brisk walking three days per

week — have major health benefits, suchas increased stamina.

The way you changed my life …The University of North Carolina found

that people who consistently engage in

high levels of exercise over the long haul

are the most successful at losing weight

and keeping it off. What’s more, a study

from the Archives of Internal Medicine

found those who engage in moderate

exercise extended their lives by 1.3–1.5

years, and those who exercise more vigorously extended their

lives by 3.5–3.7 years. Yes, exercise could help you live a longer

(not to mention happier and healthier) life.

No, they can't take that away from me — or you, either!

Sing the Praises of ExerciseGet Active! and the hits just keep on coming.

Yours in health,

Jay Ablondi

Publisher

* “They Can’tTake That Away From Me”

Lyrics by George and Ira Gershwin



Even those of us who hit the gym on a regular basis — and who prefer taking a hike over

lying on the couch — have been known to spend some quality time on Facebook. During

your next stop there, visit Get Active! and “Like” us. You’ll earn a sneak peek at future

articles, and read bonus material that couldn’t fit in the magazine because we have too much

awesome info to fit into one issue. You can also interact with us via quick polls, and participate

in surveys and promotions that can have you winning some hot new products! Don’t worry, we

won’t bombard you with posts and updates — we know moderation is the key to a pleasant

social networking experience. To find us on Facebook, simply log on to healthclubs.com and

click on the “Get Active! Magazine” tab.

out of work? you’re in the right placeThese days, lots of people are out of work (while others are picking up a second — or third —

job in order to make ends meet). Regardless of your status, if you want to earn a good incomein a positive, energetic and health-conscious environment, look no farther than your local healthclub! You may be pleasantly surprised by the vast array of available positions, which accommo-date various interests, talents and schedules.

Log on to healthclubs.com/jobs today to post your resume, search and apply for jobs, and for morecompensation data and other free job-seeker resources, including sample job descriptions. And what-

ever you do, don’t stop working out — the gym is a great place tonetwork for leads to career opportunities. Also, when you exerciseyou feel better, look better and are more confident — and thatcan only help in your job search!

FINALLY—

APOSITIVE

CAMPAIGN

Every year since 1980, U.S.overweight and obesity rates

have been steadily increasing.

Unfortunately, there is no simple

solution to this deadly and costly

epidemic. It’s too easy to reach

for unhealthy fast food,and make

excuses for being sedentary. Any

effort to redesign America’s

health-care system must include

physical activity as a central com-

ponent. Regular physical activity

will lead to a healthier and moreproductive America, while reign-

ing in skyrocketing costs.

In light of this, IHRSA, the

health-club industry’s trade

association, has created the

Campaign for a Healthier

America. The goal of this

national grassroots project is

to bring together individuals,

families, employers, the medical

community and government

to create a culture and environ-ment of wellness. To learn

more and to get involved, visit

campaign4health.org.

We Like You —Want to “Like Us” Back?Check us out on Facebook, where you can learn stuff, win stuff and

make new friends. BY KRISTEN WALSH

:: IHRSAWire

2 IHRSA | www.hea l t hc lubs .com



AUGIE & LYNNE NIETO

MDA’s ALS Division Co-Chairs

MDA’s Augie’s Quest Chief Inspirational Officers

I spent my whole life

helping people build muscles

and now I’m fighting my

own battle against muscle

disease. You can help me by

putting your muscle,

commitment and

strength behind MDA

and Augie’s Quest.

Be the next to flex

for the Quest.

Make a Muscle

Make a Difference

858.277.8206 www.augiesquest.org



Harvard Medical School presents…

ACTIVE DOC TORS, ACTIVE PATIENTSThe Science and Experience of Exercis

Featured Presentations Include:

Program Highlights:

November 12–14, 201

Hyatt Regency Boston and Te Sports Club/LA-BostoAttendance Limited Program and Registration Information on Reverse S

www.activedoctors.org

Course Director:

Edward M. Phillips, MD

HMS FACULTY:

GUEST FACULTY:

H a r v a r d M e d i

c a l S c h o o l

[This course] made me feel more confident that I could and should discuss exercise and lifestyle issues

with all of my patients. It has helped me to make sure I fit adequate exercise into my life. It has given

me a different approach to getting people active even if starting at only a few minutes per day.

—2009 Attendee

“

”



C OV E R S T ORY

18 Going Uphill FastLindseyVonn took thepressureof beingAmerica’s goldengirl

anddelivered.Thebest part? She’s just getting started.

ByChrisMann

T RA I N I N G

26 2010 Fall Shoe ReviewBea step ahead of new trends in footwear.ByCreggWeinmann

N U T RI T I ON / H E A L T H

22 5 Rules of Exercise NutritionFollow them for awesome results.By JeromeHoltzman

L I F E S T Y L E / C OM M U N I T Y

32 Train Your BrainThebest exercises for your brain.ByDaniel Amen,MD

D E P A RT M E N T S / C OL U M N S

1 Welcome

7 The Active! LifeNews and notes onall things fitness.

Compiledby theEditors

12 Food Smarts Why you need tomake fiber a priority.ByAdamGonzalez

13 Hot Tips: HealthQuality sleep is critical for fitness success.ByStacy Anschultz

16 Hot Tips: Workout

Mix upyour trainingwithbands and balls.

36 In The Club A visit wtihtennis legendChris Evert on the eve ofa new

documentary about her rivalrywith Martina Navratilova.

ByChrisMann

40 ResultsInspiring tales of fitness success from our readers.

GET ACTIVE! 5

32Exercisethat makesyousmart

Contents

26Happy feet helpkeepyou fit

Cover Photo:Sports Illustrated/Getty Images

RuninSTYLEAGUIDETOTHE

SEASON’SBEST

FOOTWEAR

Chris Evert:

StillVibrantat55

Exclusive Interview

LINDSEY

VONNOn Her OlympicHighsandLows

5Ways toENERGIZEYOURWORKOUT

GetSmartEXERCISESTHATINCREASEBRAINPOWER

22The perfectworkout fuel




Volume6 issue 2. Get Active! magazine(ISSN1520-8397)is printedquarterly in theU.S.A.and is distributed through leadinggyms andhealthclub facili-tiesand paidmail subscriptions. ©2010 by IHRSA. Titleis protected through a trademark registrationin theU.S. Patent Office.CanadaPost International

PublicationsMail (CanadianDistribution)Sales AgreementNo. 1041622.Publishedby IHRSA,70 FargoStreet, Boston,MA 00221.All RightsReserved.ThirdClassPostagepaidat Pewaukee, Wis. POSTMASTER:Send addresschangesto: Get Active!, c/oIHRSA,70 Fargo Street,Boston,MA 00221. Pleaseenclosemailing label or call (800) 228-4772. Reproduction in whole or in partwithoutpermissionis prohibited.Canadian GST#893770475.Printedin theU.S.A.NeitherIHRSA nor Get Active! magazineis affiliated withany healthcarepractitioner, health-foodstore or healthcarefacility. Every effort hasbeen madeto

establish thatthe individualsand firmsin Get Active! arereputable andwill givereliable service. Theappearanceof these advertisements doesnot consti-tutean endorsementby Get Active! or IHRSA. Get Active! does notendorseany formof medicaltreatment,nor doesit encourage youto undertake anysuchtreatment on yourown. Weurge youto seeyour family physician before undertaking anykind of medicaltreatment.IHRSAaccepts no responsibility or lia-bility,either expressed or implied,for anyproducts featured, advertised or demonstratedherein.

EDITORIAL

Jim Schmaltz E D IT OR IA L D IR E C T ORJay Ablondi P UBL IS H E R

Lynn Weatherspoon M A N A G IN G E D IT OR

ARTMichelle Brown ART DIRECTOR

PRODUCTIONPam Wells CONSULTING PRODUCTION DIRECTOR

CONTRIBUTORS

Daniel G. Amen, M.D.; Stacy Anschultz; Adam Gonzalez;Jerome Holtzman; David Lacey;

ChrisMann; Kristen Walsh; CreggWeinmann; Lori Yates

ADVERTISING SALESihrsa.org/cbi

Main Office Number

(800) 228-4772(617) 951-0055

fax: (617) 951-0056

[email protected]

Michele Eynon VIC E - P R E S ID E N T OF A D VE R T IS IN G

( 6 17 ) 3 16 - 6 7 6 0

Jessica Gutstein S E N IOR A C C OUN T E X E C UT IVE

( 6 17 ) 3 16 - 6 7 6 2

Donna Garrity A C C OUN T E X E C UT IVE

(480) 575-1486

Mireille Rivara A C C OUN T E X E C UT IVE

( 516 ) 4 4 2 - 2 6 8 2

WillFinn A D VE R T IS IN G BUS IN E S S D E VE L OP M E N T

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CIRCULATION AND SUBSCRIPTIONKristen Walsh S E N IOR E D IT OR

INTERNATIONAL HEALTH, RACQUET & SPORTSCLUB ASSOCIATIONJoe Moore P R E S ID E N T & C E O

AnitaLawlor C H IE F OP E R A T IN G OFFIC E R

HelenDurkin E X E C UT IVE VIC E P R E S ID E N T OF P UBL IC P OL IC Y

Jay Ablondi EXECUTIVE VICE PRESIDENT OF GLOBAL PRODUCTS

IHRSA

Seaport Center

70 FargoSt., Boston, MA 02210

Ihrsa.org

HealthClubs.com

Copyright2010 IHRSA

ABOUT IHRSA

Founded in 1981, the International

Health, Racquet & Sportsclub

Association (IHRSA) is a nonprofit

association representing more than

9,800 health clubs worldwide.

IHRSA and its member clubs are

dedicated to making the world

healthier through regular exerciseand fitness promotion.

CEO & PRESIDENT

Joe Moore

BOARD OF DIRECTORS

Art Curtis

Chairperson

Millennium Partners Sports Club

Management

Susan Cooper

BodyBusiness Health Club & Spa

Sandy Hoeffer

Western Athletic Clubs

Mike Raymond

Curves International, Inc.

Chuck Runyon

Anytime Fitness, Inc.

David Hardy

Franvest Capital Partners

Fitness Industry Council of Canada

Kilian Fisher

ILAM – Ireland

Kay Yuspeh

Elite Fitness & Racquet Clubs

Bill McBride

Club One, Inc.

Richard Bilton

Companhia Athletica

Carol Nalevanko

DMB Sports Clubs

Brent Darden

TELOS Fitness Center

Scott Gillespie

Saco Sport & Fitness

David Patchell-Evans

Ex-officio

GoodLife Fitness Clubs

SPECIAL ADVISOR

EUROPE

Christian Pierar

De Fitness Organisatie



TheActive!LifeE x e r c i s e | | F i t n e s s | | H e a l t h | | W e l l n e s s | | F o o d | | N u t r i t i o n | | B Y T H E E D I T O

EXERCISE & FITNESS

Get Up, Stay Up, Stay AliveSpending a long time sitting around can be hazardous to your longevity, even if you’re active sometimes. Here’s what you need to know.

The term “couch potato” is an amusing description of those people who almost never abandon their wide-

screen TVs or computer monitors for anything other

than basic biological necessities. But even if you get to the

gym for an occasional workout doesn’t mean that you may

not be a bit of a spud yourself. And it’s no joke.

That’s according to researchers at the American Cancer

Society, who investigated the link between how much time

people spend sitting around and their overall mortality.

Looking over a 13-year history, the scientists found that the

more time you stay planted on your rear can reduce the

time you’re destined to live on the planet.

This was more true for women than men. Women who

reported more than six hours per day of sitting (outside of

work) were 37% more likely to die during the 13-year study

than those who sat fewer than three hours a day. Men whosat more than six hours a day (also outside of work) were

18% more likely to die than those who sat fewer than three

hours per day. Interestingly, those who reported they were

physically active also had troubling mortality rates if they

were acting like human lounge chairs for six hours a day.

Let’s say you don’t exercise: Then you’re really cutting years

off your life. Women and men who sat more and were less

physically active were 94% and 48% more likely to die during

the 13-year study period, respectively.

The researchers believe that the long stretches of being

sedentary negatively affect the metabolic processes in your

body, endangering your cardiovascular system and cells.

These results also tell us an important, inescapable fact:

Fitness is a lifestyle, not an occasional fling.



TheActiveLife || EXERCISE & FITNESS

That’s the percentage of Americans who get no exercise at all. The same survey

that reported this stat also says that 68% of men and 53% of women are over-

weight in the U.S. (Source: Centers for Disease Control and Prevention)40%

SURPRISE! Weight Training Improves FlexibilityNew research found that resistance training was as good as stretching for improvement in flexibility. This goes against the myth that

larger muscles can make you stiff and less agile. According to study author James R. Whitehead, EdD, “Our results suggest that full-range resistance training regimens can improve flexibility as well as, or perhaps better than, typical static stretching regimens.”

Resistance training has been repeatedly shown to greatly benefit both men and women at any age. It greatly improves bone

strength, which helps prevent osteoporosis, a major concern for women after menopause. Weight training has also been shown to

burn more calories faster than low-impact cardio, such as basic walking.

THE TAKEAWAY If you have time to do cardio, you have time to lift. Even if you are extremely time-constrained, you should aim for a

training split that incorporates as much resistance training as possible.

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

[ research shows ]

Exercise MakesKids SmarterStudents at Naperville High

School near Chicago doubled

their reading scores and

upped their math scores by

a factor of 20, simply by

exercising before they went

to class. Scientists theorize

that in addition to increasing

blood flow to the brain, physi-

cal activity stimulates the

release of neurotransmitters

that help enhance problem

solving. The specific type of

exercise may not matter

much, as positive effects

have been noted from walk-

ing, sitting on balance balls,

and performing a series of

multi-joint movements in

rapid succession.

While many bodybuilders swear by lifting the

heaviest weights they can safely handle, newresearch indicates that going with lighter

weights may be just as effective for building

muscle. A study from McMaster University in

Hamilton, Ontario, analyzed biopsies of leg

muscles after training sessions of 30% of

maximum weight that the study subjects (men

in their 20s) could handle versus 90% of

their maximum lifts. Using cellular markers, the

scientists discovered that each type of liftingwas equally effective in growing muscle tissue.

THE TAKEAWAY The key in lifting lighter

weights is to lift until you reach exhaustion

just as you would with heavy weights. That

means more repetitions when using lighter

weights, but it’s a safer way to train and easier

on your joints.

You don’t have to lift like

Mr. Universe to achieve results.

Use Light Weights for Building Muscle



GET ACTIVE! 9

Don’t Waste a Good Crunch

The most common exercise for abs is the crunch, or sit-ups as they’re commonly called. One

reason why exercise gurus don’t like the word “sit-ups” is because it implies a way of perform-

ing the exercise that isn’t effective. In fact, many people when doing crunches tend to lift their

torso off the ground too far. Raising your body up more than 45° switches the emphasis of the exer-

cise from your ab muscles to your lower back and hip

flexor muscles to pull yourself up. Also, a lot of people

peel their shoulders forward, which places unnecessary

strain on your upper back and neck.

THE TAKEAWAY Instead of rolling off the floor, you should

concentrate on folding your upper body forward, keeping

your shoulders and upper back straight — not rounded

and slouched — as you crunch. If you’re unsure, ask a

personal trainer at the club.

Incorrect

Correct

“Exercise, even a

single bout of it, canhave a robust pro-

phylactic effect”

against the buildup

of anger, says

Nathaniel Thom, a

stress physiologist

who recently led a

study on the effectsof exercise on anger.

“If you know that

you’re going to be

entering into a situa-

tion that is likely to

make you angry, go

for a run first.”

NewYork Times Magazine

WATCH YOUR

STEP—AND

YOUR EGO

Last year, gymgoers suffered 575

treadmill injuries and 224 injuries

from free weights. Interestingly, 82%

of weightlifting injuries were suffered

by men — likely from lifting too heavy

in order to look more macho in the

club. Keep your weights steady and

your ego in check, guys.

Moving Words

Know your limits when using

any exercise equipment.

STRENUOUS

EXERCISE MAY STOP

CELLULAR DEATH

The body’s cells are pro-

grammed to kill themselves

(known as “apoptosis”), but

a study of marathon runners

found that the exercise kept

the body’s cells from killing

themselves as they’re

programmed to do, accord-

ing to a new study. The

researchers believe that

intense exercise modulates

expression of key proteins

that affect cell life.

ExerciseRx



TheActiveLife || HEALTH & WELLNESS


In the blockbuster movie “Avatar,” you may remember that

the overgrown, blue Na’vi were physically synched to their

planet in powerful ways. While we don’t have long tendrils

that plug into tulip bulbs, we may actually be more connected

to Earth than we realize.

That’s the conclusion of the popular new book Earthing

(Basic Health Publications, 2010). Written by Clinton Ober,

Steven Sinatra, MD, and Martin Zucker, Earthing recounts Ober’s

discovery of the potent force of Earth’s electrical charges and

how our modern ways — with our shoes, floors, beds and

asphalt — prevent us from benefiting from this hidden power.

“We all live and function electrically on an electrical planet.

Each of us is a collection of dynamic electrical circuits,” writes

Zucker. “The fact is, all of your movements, behaviors and

actions are energized by electricity.”

We have lost this bioelectric connection, asserts the book,

because of modern conveniences. But our bodies still thrive

on Earth’s electrical currents. “The movement of nutrients and

water into cells is regulated by electric fields, and each type of

cell has a frequency range in which it operates,” according to

Zucker. “Your heart, brain, nervous system, muscles and

immune system are prime

examples of electrical sub-

systems operating within your

‘bioelectrical’ body.”

Earthing makes a convincing

case that our bodies evolved

with this vital electrical force

from our planet, and now we

lack that connection.

[ research shows ]

Have a Cold? Walk it Off!

Here’s what the authors rec-

ommend for those who want

to begin Earthing:

• Remove barriers. Walk, stand,

sit barefoot, conditions allowing,

for at least 30 minutes. Gauge

your physical sensations, espe-

cially if you have a painful

condition, at the beginning and

then at the end. Seek out grass,

dirt, concrete, sand or gravel.These are conductive surfaces.

A basement with a concrete

floor will also work. Wood, vinyl

and asphalt surfaces are not

conductive. They won’t work for

this experiment.

• Get plugged in. A variety of

conductive personal Earthing

systems for use inside homes

and offices have been devel-

oped. Via a wire, they plug into

wall outlets and pick up only

the ground signal from the

Earth, not the AC voltage that

powers your appliances. They

are totally safe. Such devicesinclude sheets, and desk and

floor pads, that enable you to

sleep or work “connected” to

the Earth’s healing energy.

For information about these

products, go to earthing

institute.net.

To order the book Earthing ,

call (800) 575-8890, or

visit BasicHealthPub.com.

Get Grounded

It may be

sunny now, but

you need to

keep moving,

even in winter.Got the sniffles? That’s no excuse to miss

your workout. Experts from the American

College of Sports Medicine (ACSM) say

that a mild cold shouldn’t keep you from

exercising. On the contrary, if your cold

hasn’t reached your chest, a moderate

workout, such as a brisk walk, may help

you feel better. Of course, the best way to

avoid getting sick is to engage in regular

physical activity in the first place.

THE TAKEAWAY Studies show that people

who exercise at least 45 minutes four or

more days a week take 25% to 50%

fewer sick days off from work, according

to the ACSM.

Powered by Earth

BRUSH UP!

Research in the British

Journal of Medicine found

that brushing your teethhelps stave off heart disease

(please, no jokes about

English dentistry). And floss-

ing wouldn’t hurt either, mate!

Quick Tip



F O O D & N U T R I T I O N

GET ACTIVE! 11

[ research shows ]

Fish oil is linked to a reduced risk of depression (Journal of Clinical Depression), breast cancer (Cancer Epidemiology,Biomarkers & Prevention), and colon cancer ( American Journal of Epidemiology ). Take 1–2 g with food two or threetimes per day for a total of up to 6 g per day.

Quick Tip

The Top Five FruitsNutritionists always suggest we eat more fruits. Fair enough, but which ones are the most nutrient-dense? One expert, IvaYoung, author of the new book Healthy Mom , was willing to name names. Here are her top five fruits and the reasons why.

very mean greensThose watchdogs over at Consumers

Union inform us that bagged salads are

often contaminated with disgusting

animal fecal bacteria. Investigators

analyzed 208 packaged greens and dis-

covered that 39% had odious bacterial

contamination at levels nutrition

experts consider unacceptable. Even

the “prewashed” or “triple-washed”

had evidence of bacteria, and those

containing spinach fared the worst.

The results were consistent among

larger and smaller brands, bagged and

clamshell. And being labeled organic

made no difference.

THE TAKEAWAY Bagged salads can be

convenient, but you must wash the

greens thoroughly before using.

Investigators found that those tested

six or more days before the “use-by

date” had lower levels of nasty bacteria.

DIETING?WATCH YOURVITAMINSNo matter what type of weight-

loss plan you choose to cut

calories, you’ll make a big

mistake if you don’t take careof your nutrient needs. A new

study conducted by researchers

at Stanford University found

that four popular weight-loss

plans didn’t take vitamin

demands into account, mean-

ing that people losing pounds

were also losing important

health benefits. The researchers

identified vitamins A, C, E

and K as the most depleted

in dieters.THE TAKEAWAY Pay attention

to your vitamin needs if you

change your eating plan.

Consider a multivitamin when

cutting calories to keep your

immune system strong.

P h o t

o s : T h i n k s t o c k

( 6 )

StrawberriesAn excellent source of

vitamin C, fiber,flavonoids and

antioxidants; low incalories.

BlackberriesHigh in fiber,

antioxidants, vitamin C,vitamin K, folic acid,

manganese, andomega-3 and omega-6

fatty acids.

KiwiHigh in potassium,

vitamin C, vitamin K,and high levels of

dietary fiber.

RaspberriesGreat source of fiber,

vitamin C,antioxidants and

manganese.

OrangesPacked with vitamins A

and C, and otherpowerful antioxidants.The white pith of theorange also contains

flavonoids.




::FoodSmarts

IT’S NOT THE SEXIEST SUBJECT IN THE WORLD, BUT INGESTING ADDITIONAL

fiber does more than make you “regular.” Fiber can work as an excellent weight-loss

agent and may even help you lengthen your life.

Fiber is the nondigestible form of carbohydrates found in many foods, especially

fruits and vegetables. While fiber contains no calories, it nevertheless serves many

functions in the body, especially in improving digestion and absorption of nutri-ents. Eating a healthy diet rich in fiber helps you reduce your risk of diabetes, heart

disease, and constipation and other digestive-tract disorders. It’s also been shown

to increase longevity.

Making the CaseFiber is incredibly beneficial in promoting health and weight management.

Here’s how:

::Foods that are high in fiber are more voluminous, meaning that they take up

more room in your digestive system, making you feel more full per calorie.

::High-fiber foods take longer to digest, so it takes your body longer to register

a feeling of hunger after eating.

::Fiber helps to prevent other calories

that you consume from entering your

body. You can think of fiber working

almost like a net.

::Fiber helps prevent body-fat storage.

When you slow digestion, particularly

of carbohydrates, the body is able to

metabolize them more efficiently.

Soluble fiber helps carbohydrates to be

used for glycogen synthesis and energy

production, rather than to be stored as

body fat. The slow delivery of carbs

into your bloodstream keeps insulin

levels from spiking too high, which is

another way that fiber helps prevent

body-fat storage.::Fiber improves colon function.

Insoluble fiber passes through your

body without being digested by you or

the bacteria that live in your digestive

system. It helps increase bulk and the

water content of waste, and this is ben-

eficial because the additional water

enhances motility (which helps to make

you more “regular”), and it also helps to

dilute carcinogens.

::Fiber can help reduce cholesterol and

triglycerides. It can trap bile acids

that might otherwise be absorbed

and converted into cholesterol in the

body. Reducing hydrogenated and

trans fat is another way to help con-

trol cholesterol levels through diet.

Good Fiber RationsNo matter your health or fitness level,

you should get generous portions of

fiber via whole foods. Everyone should

consume 30–35 g of fiber per day for

health, but while dieting, you should

strive to take in 40–45 g of fiber per day.Consume more high-fiber foods such as

whole grains (brown rice, oatmeal),

whole fruits and vegetables, beans and

legumes, and even nuts and seeds.

Another element to consider in

choosing foods is the amount of fiber

per calorie. Foods such as mixed veg-

etables are low in calories and high in

fiber, making them an efficient food for

boosting your total fiber intake without

greatly increasing your caloric intake. I

The Incredible BulkFiber can help you cut cholesterol and ugly pounds.BY ADAM GONZALEZ



GET ACTIVE! 13

::HotTips HEALTH

A Wake-Up Call —To Go To Sleep!Sleep is crucial to your health and fitness. Here’s

how to increase your quality shut-eye.

BY STACY ANSCHULTZ

TO RISK GIVING YOU SOME NEWS THAT MAY KEEP YOU UP AT NIGHT, LACK

of sleep is potentially dangerous to your well-being. And not just serious sleep

disorders such as sleep apnea, but merely not getting the prescribed 7–8 hours of

sleep per night can be hazardous to your mental and physical health.If you have problems getting your quota of shut-eye, you have plenty of company.

According to the National Commission on Sleep Disorders Research, as many as

40 million Americans suffer from chronic sleep disorders, and another 20–30 million

intermittently experience sleep problems. These numbers could double in a few years

since sleep disorders increase with age, and our population is getting older quickly.

If you’re an insomniac or have night terrors, you obviously know you have a

disorder. But many sleep problems go undetected. In fact, 95% of sleep disorders

are undiagnosed. If you suspect you may have a problem, check with your doctor

about having a sleep study, especially if you have a bed partner who says you snore,

gasp for breath or frequently move in your sleep. You may have sleep apnea or

another harmful condition.

For those who don’t get enough sleep

because of insomnia or lifestyle, you

need to take action. Just consider these

two studies:

::Death rates from cardiovascular

events doubled when workers

decreased their regular sleep patterns

from seven to five hours per night,

according to a British study. These

results persisted even after adjusting

for other risk factors.

::Research in The American Journal of

Clinical Nutrition found that men

who had a night of short sleep took in 22% more calories than when they

slept the recommended eight hours.

The average calorie increase was

about 560.

So lack of sleep can make you fatter

and more suspectible to heart attacks.

Unhealthy sleep patterns can also raise

your risk of diabetes and depression.

Convinced yet?

Women Are Especially VulnerableLack of sleep may be worse for women

than men. One Duke study found that

women who are poor sleepers tended

to be more overweight than men with

sleep problems. With two-thirds of

women admitting to sleep problems at

least two nights per week, according

to the National Sleep Foundation, that’s

a serious nationwide problem. If that

sounds like you, you need to take

action. For some ideas, see “10 Tips for

Better Sleep” on the next page.

Despite our best efforts, we can find

ourselves unable to get our full 7–8

hours of slumber. One simple solution

One simple solution

is to allow yourself a

15- to 30-minute nap

during the day.



::HotTips HEALTH

is to allow yourself a 15- to 30-minute

nap during the day. Research has found

that naps can also help spark creativity

and problem-solving, so it’s not a bad

idea overall. Just don’t nap for more

than an hour, or that could help con-

tribute to nighttime restlessness.

You can try some herbal options,

such as 5-HTP, tryptophan or mela-

tonin, which some find beneficial.

Check with your doctor before using

supplements. Also, take stock of any

prescription medications you take,

since they can affect your sleep.

Discuss the issue with your doctor.

And remember, your mom always

had some good ideas. Counting sheepisn’t as silly as it sounds, since repeti-

tive mundane thoughts can help settle

the mind. And that glass of warm milk

can bring relief.

Experts agree that if you have trouble

sleeping, don’t toss and turn all night.

Reduce stress by meditating or listening

to soothing music. Remember, it’s not

a performance — relax. �

10Tipsfor BetterSleepHere are 10 ways to improve your

chances for a good night’s sleep,

courtesy of the Mayo Clinic.

1.Make your sleepy time at regular hours,even on weekends.

2. Don’t eat or drink large amountsbefore sleep.

3.Avoid nicotine, caffeine and alcoholbefore bed.

4.Exercise regularly.

5.Make your sleeping area cool, dark, quiet

and comfortable.

6. Try to keep your sleep confined tothe nighttime.

7. Try to create a relaxing bedtime routine.

8. Find a mattress and pillow that are trulycomfortable for you.

9.Go to bed when you’re tired. And keepthe lights off.

10.Use sleeping pills only as a last resort.Lack ofSleep:A National Crisis?Lack of sleep is costly. According to theNational Commission on Sleep DisordersResearch, it amounts to an estimated$15.9 billion annually and another$100 billion or more in indirect costs,such as litigation, property destruction,hospitalization and death resulting fromsleep disorders and sleep deprivation.

To fnd a dealer

near you, call:

800-253-7463

or go to:

newbalance

.com

When you’re in

the right shoe,

you love

RUNNING more.



The 759 was designed for the body in motion,unleashing your inner animal. So lace up a pair,

scope out your target and let your spirit run wild.

© 2 0 1 0 N e w B

a l a n c e A t h l e t i c S h o e ,

I n c .

newbalance.comJames Carney, Team New Balance




::HotTips WORKOUT

Balls andBandsBored with metal and

machine workouts?

Time to twist, pull and

roll with these effective

exercise tools.

ANY DUMBBELL KNOWS WHAT TO

do with a dumbbell. While free weights

and weight machines are great for tra-

ditional resistance workouts, some-

times your body needs a different

stimulus. And let’s face it: So does your

mind. Adding variety to your routine is one of the best things you can do for your

overall fitness program.

For the last few years, you’ve probably seen an increase in low-tech tools hanging

around the gym. Exercise balls and elastic bands are ubiquitous in health clubs,

and they’re being utilized not only in group classes but by members looking for

something a little different. They’re also handy during busy hours when the weight

equipment is being used by others.

These tools are also useful for physical therapy and rehabilitation of injuries. If

you have trouble using traditional weights, bands and balls can give you just the

amount of resistance you need for a great workout.

Here are some of the basics.

ON A ROLL: Exercise Balls

Sometimes called stability balls and Swiss balls, these large, durable air-filled balls

come in different sizes and colors. While most people use them for ab training, many

incorporate free weights with ball training, using the ball as an unstable surface to

strengthen the core muscles while working other body parts. It can be utilized for so

many different workouts that everyone from boxers to the elderly use balls.:: ADVANTAGES: They work stabilizing and core muscles in unique ways, and force

your whole body to be involved as you try to remain on the surface of the ball. The

challenging and versatile nature of ball exercises makes the workout more interesting,

particularly if you get bored easily from free-weight and machine movements.

You can also use a wider range of motion when doing weight exercises on the ball.

For those who like to stretch their backs, balls offer the type of rounded, smooth

surface that allows for gradual and safe stretching.

:: WATCHOUTFOR:The most obvious risk with balls is falling off while trying

a tricky maneuver. Besides looking less than dignified, you can twist a joint or

bang your head if you’re not careful. Don’t try to be a circus performer on the ball,

especially if you’re handling weights — use common sense. As with all new equipment,

ask a personal trainer in your club

for assistance.

::SAMPLEEXERCISE:DumbbellPress

Choose a pair of light-weight dumbbells,

lighter than you’d use for a regular

bench press. Lie with your back on the

ball, your knees bent and your feet flat

on the ground. Keeping your shoulders

square, press the dumbbells upward as

you would in a traditional bench press.

Concentrate on keeping the ball as still

as possible, using your core to stabilize

your position as you raise and lower the

weights. Use dumbbells that are heavy

enough to provide resistance to do the

exercise with good form, while making

sure it’s challenging enough to fatigue

you after the prescribed reps.For more exercises:Weights on the Ball

Balls and bands offer an

infinite variety of exercise

and stretching options.



Workbook: Step-by-Step Guide With Over

350 Photos by Steve Stiefel (Ulysses

Press, 2004)

POUNDS OF ROUND:

Medicine Balls

These weighted spheres, invented by the

ancient Greeks, have been a mainstay in

gyms for years. Weighing anywhere from

2 lb–25 lb, medicine balls are most com-

mon in the basketball-size 12- or 15-lb

version. While they’re not as fashionable

as the larger, air-filled variety, medicine

balls can effectively work your muscles

while making your routine a whole lot

more fun.

:: ADVANTAGES: They’re great for abtraining, particularly if you have a partner.

For athletes, they can be used for func-

tional training of throwing muscles,

strengthening shoulder, arm and chest

areas with a stimulus different from

dumbbells and barbells. Very good for

explosive training and plyometrics.

:: WATCHOUTFOR: If you have rickety

joints, particularly in your shoulders,

start with a very light ball. Pay attention

when you’re tossing it back and forth

with a partner.

::SAMPLEEXERCISE: PartnerBall

Passes

Stand with your back toward your part-

ner’s back, about 6 inches apart. Keep

your feet shoulder-width apart, your

knees slightly bent and your abs flexed.

Holding the ball away from the body,

Partner A rotates to his left and passes

the ball to Partner B. She receives the

ball on her right side, and quickly

rotates to her left to pass the ball back to

Partner A. They perform 3 sets of 10 reps

for each partner.

For more exercises: The Great Medicine

Ball Handbook: The Quick Reference

Guide to Medicine Ball Exercises by

Michael Jespersen and Andre Noel

Potvin (Productive Fitness Publications,

2007)

WORKOUTS WITH PULL:

Elastic Bands

Exercise bands are amazingly versatile.They provide a greater range of motion,

and are ideal for strengthening the core

of your body. Elastic bands are unique in

that they increase resistance as you

extend your limbs, something free

weights can’t do. They also allow you to

move in a natural and functional manner

to really copy the way you move when

you’re performing other sports or physi-

cal activities. For instance, rotational

movements with angular momentum

can help strengthen muscles used in the

exact way you’d work them in a tennis

match, a golf swing or throwing motion.

:: ADVANTAGES: Bands are very

portable and can be used easily at home

as well as the gym. You can work all of

your limbs in multiple ways. You can

work with a partner or alone by slipping

one band handle on a door or other

fixture. You don’t need a lot of room at

the gym to do effective movements

with bands.

::SAMPLEEXERCISE:

Lateral ShoulderRaise

Place one end of the

band underneath your

feet. Stand on the band

firmly, making sure you

leave about a half-foot

of band from the han-

dle to your feet. Hold

the other handle withan overhand grip. Make

sure that the band is

secured by your body-

weight as you raise

the handle toward

your shoulder. Keep your elbow straight,

and don’t lift the handle above your

shoulder. Repeat for 3 sets of 12 reps.

Adjust the length of the band to provide

enough resistance to perform the exercise

with good form, while making sure it’s

challenging enough to fatigue you after

the prescribed reps.

For more exercises: Strength Band

Training by Phil Page and Todd S.

Ellenbecker (Human Kinetics, 2004) I

[ get this gear! ]

TRX PRO PACKTM

The TRX Pro Pack is a complete total-

body training system, including the

TRX Suspension TrainerTM, a highly

portable performance training tool that

leverages gravity and the user’s body

weight to enable hundreds of exercises

for every fitness goal. It comes with a

65-minute basic training DVD and guide

for efficient high-quality workouts.

Contact: TRXtraining.com;

(888) 878-5348

GET ACTIVE! 17



Jubilation was a common

emotion for Lindsey Vonn

during her historic Olympic

triumphs.



GET ACTIVE! 19

It was February 17, deep into the Winter Games, and Lindsey Vonn waited her turn on a

Vancouver peak. Her longtime U.S. teammate and rival, Julia Mancuso, had just blazed a near-flawless

run in the alpine skiing event, but neither the media-hyped feud with Mancuso nor a severely bruised

shin were on Vonn’s mind as she pantomimed her run down the slope.

She had already endured a career’s worth of hype and pressure, becoming a media obsession as

much for her photogenic charisma as for her skills as the world’s top female skier. BeforeVancouver,

Vonn had won a record 33 World Cups, reaching speeds of 80 mph while using men’s skis, the only

woman competing who was physically powerful enough to handle them.

When she burst from the starting line, none of that mattered. In what would become known as one

of those immortal “Olympic moments,” Vonn beat Mancuso by 0.56 seconds to become the first

American woman to win Olympic gold in downhill.

It’s not her fault that the 2010 Winter Olympics were dubbed “Vonncouver” Games by some pun-dits. The Minnesota native gracefully navigated steep and potentially disastrous PR terrain after

Mancuso complained that the media focused too much on Vonn at the expense of her teammates.

Vonn said she was “bummed out” by the remarks and left it there. No matter — drama followed her

like a stray dog, as she suffered two crashes and a broken pinkie in subsequent events. Still, the 5’ 10”,

165-lb force of nature persevered to win a bronze in the super-G.

After the crashes, the “feud” and the hype, she appeared genuinely unaffected, her enthusiasm still

beaming from her bright smile. No wonder she emerged from her third Olympics as the poster-girl for

poise and perseverance — and as a TV-superstar who has subsequently landed her own documentary

(“My: Moment,” scheduled for January 2011 on the new EPIX network), high-profile talk-show

appearances and a guest shot in the final episode of her all-time favorite TV-series, “Law & Order.”

LindseyVonnwon America’s heart at the 2010 Winter Games with her electrifying runs

and graceful poise. Lucky for her fans, she’s just getting started. BY CHRIS MANN

U P H I L L G O I N

G

fast



Get Active! caught up with Vonn days

before she left for the U.S. Women’s Ski

Team three-week training camp in New

Zealand. Fresh from her appearance at the

ESPYs in Los Angeles (she nabbed “Best

Female Athlete” and “Best Olympic Female

Athlete” awards), the 25-year-old opened

up about her Olympic highs and lows,

and her role in redefining the image of the

strong female athlete.

GA:What does it mean to you to be the face

of your sport and now women in sports?

LV: I think women right now have the

opportunity to be anything we want to be

— not just in sports but in life. For me,

being a skier and an Olympian, I want to

do my best to be a good role model for kids,and show them what a strong, athletic

woman can be if she puts her mind to it.

GA:Will we see this dimension in your

upcoming documentary?

LV: I think it’s definitely going to be a dif-

ferent and more in-depth look at my life.

It’s thrilling that so many opportunities

are given to me through my sport and my

hard work. It’s been a whirlwind — more

than I thought it would be — but I’m

thankful for all of it.

GA:What storylines did the media exagger-

ate or miss at the 2010 Winter Olympics?

LV: In general, I think everything that came

out of the Olympics was really positive.

Our team did a fantastic job, and it really

did wonders for the recognition of our

sport in our home country. What I thought

was not good was the way they presented

expectations for the Olympics. What they

were expecting of me was not humanly

possible. (Laughs.) When someone raises

expectations that high, it’s impossible to

please everyone.

Also, there were some negative com-

ments about me and my teammates.

I never really got to tell my side of the

story. They wanted to make something

out of nothing, and it really was nothing.

I support my team no matter what. It

doesn’t matter if they beat me. I will

always be there for them. I’m not a mean

person. I think in that sense they didn’tportray me for who I really am. I was a

little bit hurt by some of the comments

that were being reported.

GA:How did you survive all of the hype?

LV: It was difficult. I survived because I

was lucky enough to have my husband

[former U.S. Ski Team Olympian Thomas

Vonn] with me. And we tried as best we

could to shut everything off — not read

newspapers or magazines or watch TV.

I was just in my condo and trying to focus

on my ski racing. It doesn’t matter what

everyone else’s expectations were, my goal

was winning one gold medal. I tried to do

the best I could in every race. I crashed in

some events but I also got what I came

there for, and I’m very proud of that.

GA:What’s your take on the role of women

in sports and rivalries between athletes?

LV: I think women’s sports are in a great

place right now and have definitely

improved over the last few years.Women

have gotten more recognition across the

board in every sport. There’s always going

to be drama. There are always going to be

rivalries. I don’t see that as a negative at

all. As long as nobody gets nasty, it’s a

positive and creates more excitement,

and that, to me, is necessary as well.

GA:You use men’s skis and are arguably the

most powerful woman skier. How does your

training differ from your competitors’?

LV: I can’t exactly say how the other ath-

letes train, but I spend a large majority of

my time in the gym. And I always try to

think of what my competitors are doing.

I always want to be working harder than

they are. I always try to go with that men-

tality, and it’s really served me well in the

last few years. I sacrifice a lot just to do my

Vonn’s the first American woman to

win three straight overall World Cup

championships (2008-2010).



GET ACTIVE! 21

workouts in the summer. I hardly go out

with friends. I get ready for the season,

and it really pays off.

GA: What’s your workout like off-season?

LV: This season was different. Normally

after the World Cup you have some exhi-

bition-type races. But with all of my

injuries, I decided to take some extra

time off. So as soon as the last World

Cup race was over, I stopped my season

and went back home to Vail. I took

about two months off. Then at the end

of May, I started working out again and

hitting the gym. I was doing that about

six days a week, six to eight hours a day.

GA: What does your workout consist of?LV: We mix it up throughout the week, so

usually we do two to three days a week of

lower-body weightlifting — squats, leg

press. And we’ll do upper-body training

for biceps and triceps and lats. We’ll do a

lot of agility work, working on feet and

quick reaction times. We’ll do that almost

every single day, because in skiing it’s

important that you’re always on your toes

and able to react to snow, to mistakes —

to anything. We do a lot of core strength

and back work every single day. We do

plyometric work, a lot of jumps, explosive

power. I’ll do anywhere from three to five

hours a day on the stationary bike. It’s

really boring but it’s worth it. I have my

iPod with my TV shows — my “Law &

Order” — so it makes time go by faster.

GA: As a big “Law & Order” fan, how cool

was it to guest star on the show this year?

LV: Being on “Law & Order” was defi-

nitely one of the coolest things I’ve ever

done. I love the show and have been

watching it since the very first season. When I was on the set, the actors were

so welcoming and nice and helpful that

it made the experience incredible for

me. It’s kind of funny, though, because

I was supposed to be a serious character

divulging a secret my boss had. But I

just couldn’t stop myself from smiling.

I had this huge grin on my face the

entire time. They had to finally say, “OK,

Lindsey, can you please be more serious?”

I couldn’t help it.

GA: Any quick tips for those who’re traveling

or otherwise missa day at the gym?

LV:There are a lot of simple things you

can do that will help you stay in shape.

In the off-season, I try to do 100 push-ups

and 100 sit-ups every day. You wake up,

you do as many as you can do, and any-

time there’s a break you do more push-ups.

If you have a bench or chair in your hotel

room, you can do step-ups. Or you can do

static lunges. There’s a lot you can do with

your own body weight. Try doing 30 or 40

standing squats.

GA:How important is the fitness lifestyle to

you and to Americans in general?

LV:Fitness is one of the most important

things you can do. It makes you a much

healthier person. You’re happier. It pro-

motes a more active lifestyle. I think the

little things that people can do every day

to keep their life more active — even

walking upstairs — will definitely help.

GA:Tell us about your nutrition.

LV:I’m usually a bit more lax in diet when

I have six weeks off in spring. But when I’m

working out, it’s really strict: no sweets, no

desserts, no fried foods. I try to eat really

healthy and organic food whenever possi-

ble. I try to eat smaller portions and more

fruit during the day. I eat every two and a

half to three hours, and if I get hungry in

between, I eat either fruit or nuts, but

always small portions so my metabolism is

always working and burning calories.

GA:What advice can you give those who

want to push their limits in their workout?

LV: I think most people would be sur-

prised at how hard we can push ourselves.

I had a trainer for two years, and I really

learned what pain means and how hard

physically you can push yourself and how much mental strength it takes. My advice

is to constantly keep going. If you think

you’re reaching your limits, always go five

reps more or five minutes more on the

treadmill. Whenever you feel you can’t

go anymore, keep going. And have the

mental strength to fight the physical pain,

because you will be rewarded. I

Chris Mann is a writer and editor of the

pop culture webzine Retroality.TV.

YEAROFBLING:Vonn, above center, flashes her

gold, with USA teammate Julia Mancuso, left, and

Elisabeth Goergl of Austria. At right, Vonn, with

husband Thomas, holds one of her ESPYs.




THE 5

OF EXENUTR

5

According to some estimates, keeping fit is 80% nutrition. Whether or not you buy into that number, you know that

all the exercise in the world can’t make up for a lousy diet. And if you’re an active person who is trying to

change body composition, your nutritional demands are different from those of couch potatoes.



GET ACTIVE! 23

ULES

RC SEITIO N

Here’s how to keep your tank full and your body energized.

Active people need to keep their engines revving.Of most concernare the macronutrients: carbohydrates,proteinandfat.

You also need to pay attention to your hydration if you regularly exercise. Practicing the five commandments that follow will

help you nutritionally support your workouts and your ability to lose weight while firming up your musculature.

B Y

J E R O M

E H O L T Z M A N



RULE#1:

Don’tStarveYourself A lot of people put themselves

on very low-calorie diets

when they get serious about

losing weight. Unfortunately,

this strategy is doomed to fail.

First, it’s not sustainable. If

you’re cutting back drastically

on calories and you exercise

regularly, you’re going to lose

weight in the short term (both

body fat and muscle mass),

but you’re going to be hungry

and feel weak most of the

time. Ultimately, you’ll return

to your former eating patterns,

and then you’re not only likely to add back all the weight you

just lost, but you may even

gain more.

Second, extreme calorie

cutting reduces your metabolic rate —

the number of calories that your body

naturally burns to perform all of its daily

functions, including mobility, digestion,

breathing, etc. By reducing your meta-

bolic rate, you make it more likely that

you’ll increase your body weight and fat

stores with normal eating patterns.

Follow these tips to avoid calorie

deprivations during dieting periods.

IOnly reduce your calorie consump-

tion about 10%–15% below what you

need for body-weight maintenance.

Increase your calorie burning through

anaerobic (weight training) and aerobic

(walking, running, etc.) activities. A per-

son who normally eats 1,500 calories for

body-weight maintenance should only

cut calories to 1,100–1,250 calories a

day. This slower rate of burning body fat

not only makes it easier to sustain fatloss, it can also help you maintain a

higher metabolic rate to better manage

your weight in the long term.

I Never train on empty. Instead of skip-

ping that meal and running on fumes,

eating a nutritious snack or taking a

meal-replacement supplement may give

you the resolve you need to hit the gym

later in the day. Not having the proper

nutrition can ruin not just today’s workout

but tomorrow’s as well.

RULE#2:

Don’t ExerciseonLowCarbsTired before your workout? That just won’t

do. Energy is essential if you’re going to get

the most bang for your buck in the gym.

Before you exercise, fight fatigue by

making certain your brain has a steady

supply of glucose (blood sugar). During

prolonged exercise, a steady source of

carbohydrate is a must to fuel your brain

and provide a backup source of fuel for

muscles as muscle glycogen is depleted.

Before you work out, you should

consume simple carbs or sugars. These

sugars not only help fuel your workouts,

they also promote recovery as the sugars

are readily stored as muscle glycogen.

Knowing the right type of carbs to

consume before and after your workout

is critical for enhancing your endurance.

Follow these general guidelines.I Take in slow-burning carbs before your

workout.Slow-digesting carbs include oat-

meal, whole grains and foods loaded with

fiber (apples, cruciferous vegetables, etc.).

I Eat fast-burning carbs after your

workout. After exercise, you want to

capitalize on the carbohydrate window

— the first 30–60 minutes after your

workout when the muscles are primed

to replace muscle glycogen. This is critical

for endurance in your next workout.

Immediately after you exer-

cise, your muscles are like

sponges. They are depleted

of their glycogen (the storage

form of sugar), and they are

looking to fill back up.You

need fast carbs to get sugar

back into your muscles.

Fast carbs include glucose,

sucrose, maltodextrin (those

found in sports drinks),

Vitargo, sugary candy, sports

beans, gummies and gels.

That glycogen will then be

present for energy and

endurance during the next

exercise session.

I Consume at least 0.5 g of carbohydrate per pound of

body weight. Restocking your

glycogen stores right after you

exercise is one of the best

strategies for having energy the next time

you perform that same activity.

RULE#3:

Don’tSkimponProteinStudies clearly demonstrate that active

people don’t eat enough protein to opti-

mize muscle endurance and recovery.

And that doesn’t apply only to men,

either. Inadequate protein intake is per-

haps the leading nutritional blunder

among active women.

Why is protein so important for fat loss?

After brain tissue, muscle is the most

metabolically active tissue in your body.

Current estimates are that every pound of

muscle an individual possesses devours

between 35–75 calories per day simply to

exist, and that doesn’t include the calories

your muscles burn during physical activity.

Every ounce of muscle you possess willincrementally raise your metabolic rate

around the clock. For every pound of

muscle tissue you lose, your metabolic

rate falls by about 5%. Do the following.

I Include a full serving of protein with

every meal. Protein has a higher thermic

effect per calorie than other macronutri-

ents, so consuming a diet that has plenty

of protein will help burn more body fat

than a diet of equal calories that’s lower

in protein.

.




GET ACTIVE! 25

I Follow the 4:1 carb-protein ratio

before your workouts. Recent research

shows that endurance is further enhanced when athletes take in protein along with

carbs both before and during exercise. For

endurance athletes, the research shows

that a ratio of carbs to protein of 4:1 is

best. This means that if you eat 40 g of

carbs before workouts, you should also

eat at least 10 g of protein.

I If you use a protein supplement,pick a

fast-digesting one before and after train-

ing. Before workouts, your best bets are

fast-digesting proteins, such as whey.

These will quickly get into your blood-

stream so they can provide you with

energy during your workout, helping to

spare muscle glycogen, and allowing you

to go harder for longer. After workouts

you need a combo of fast-digesting

protein and slow-digesting protein, such

as casein protein.

RULE#4:

Don’tFearFat

Of course, it depends on the fat. Healthy fats contribute to the feeling of fullness

and helps stabilize blood sugar. The

healthiest sources include monounsatu-

rated fats from plant sources, such as nuts,

seeds, olive oil and avocados. Bad fats

include hydrogenated oils (trans fats) and

saturated fats. Follow these guidelines.

I Replace all processed snack foods

with raw nuts, seeds, organic nut but-

ters and dried fruit. Nut consumption

has been linked to improvements in

body composition and a decreased risk

of diabetes and heart disease.

I Stock up on anti-inflammatory extra

virgin olive oil. Use it for salad dressings,

marinades and low- to medium-temper-

ature cooking. (Use coconut oil for

high-temperature cooking and baking.)

I Consume essential fats, particularly

fish oils. Cutting-edge research has

shown an association between

omega-3 essential fatty acids

and increased muscle reten-

tion and fat burning.

IGet your omega-3s fromgood sources, such as flax,

perilla, walnut, salmon

and fish oils.

Recommended doses: 2–3 g

of omega-3 EF As (EPA + DHA)

per day. For flax oil, make certain

that the oil is organic and is pro-

tected from heat and light. For

dosage, a good starting point is

2 tablespoons a day of an oil rich in

omega-3s, such as flax and fish oils.

RULE#5:

StayProperlyHydrated

Active individuals need to drink a mini-mum of 2–3 liters of water or water-based

fluids every day. Proper hydration leads to

enhanced thermoregulation and increased

oxygen exchange in the lungs.The well-

hydrated exerciser should have a more

comfortable and productive workout. Even

slight dehydration hinders organ function,

dampens the elimination of toxins and

wastes, and causes metabolism to suffer.

If you do nothing beyond increasing the

amount of water you drink every day, you

will likely notice increased energy, more

radiant skin, enhanced mental focus and

greater stamina during physical exertion.

Follow these guidelines.

I Be well-hydrated before,during and

after a workout. The American College of

Sports Medicine guidelines for hydration

around exercise are as follows.

- Hydrate well in the 24 hours preceding

exercise.

- Drink 400–600 ml of fluid two hours

before training

- Drink 150–350 ml of fluid every 15–20

minutes during training IDrink water before meals. A study pre-

sented at the 2010 National Meeting of the

American Chemical Society in Boston

found that drinking just two 8-oz glasses

of water before meals led to sustained

weight loss. After doing do, subjects ate

75–90 fewer calories during meals.

IDon’tuse thirst as an indicatorfor

hydration needs. You’re already dehydrated

when you feel thirsty. This is especially

crucial when exercising in hot weather. I

Warning Signs of Disordered EatingBe alert for potential signs of disordered eating in your own daily habits and attitudes toward food. Being at war with

food (or your body) certainly reduces your quality of life, and it sets the stage for more serious health problems. Here

are the signs to look for.

•Skipping meals or going for long periods of time (more than five hours) without eating

• “Forgetting” to eat

• Rigid ideas about good foods/bad foods

• Chronic dieting driven by body hatred/poor body image

• Feeling overly guilty or self-loathing for breaking unrealistic food rules meant to keep oneself “in line”

• Fanatical or extreme “healthy” eating (i.e., sacrificing social eating situations and holiday celebrations in order to eat foodsbelieved to be “right”)

• Eating acceptable foods in front of others and then bingeing on “forbidden” foods when alone

• Using prescription pills, laxatives or compulsively exercising to compensate for dietary “mistakes”

Photo:iStockphoto





ASICS Gel-Nimbus 12

Best Shoe — Neutral

Saucony ProGrid Kinvara

Best Shoe — Performance

Nike LunarGlide+ 2

Best Shoe — Motion Stabilizing

K-Swiss Blade-Light

Best New Shoe

Mizuno Wave Precision 11

Best Renovation

Brooks Summon 2

Best Value

Award Winners

BEST SHOENeutral

F A L L 2 0 1 0

BEST SHOE

F a l l 2 0 1 0

Performance

BEST SHOEMotion

Stabilizing F A L L 2 0

1 0

BEST RENOVATION

FALL 2010

BEST VALUE

FALL 2010

BEST NEW SHOEFALL 2010




adidas adiZero Boston $100

To runners, “Boston” means the Boston Marathon; the adiZero Boston also takes its name from that race. Taking a page from the

minimalist’sdesign book, it nestles into theadiZeroline,the pure performancerangeof adidasrunning.The upper is a thin, open mesh

with an internal framework of soft, synthetic suede supports and external overlays at heel and toe. A thin layer of foam at the ankle

collar and in the tongueonly where the laces tie provides just enough padding to securethe shoe comfortably without adding unnec-

essary weight. The midsole is a resilient chunk of EVA with a surprisingly low-profile feel. The heel is a combination of the effective

ForMotion cassette and a substantial crashpad to manage the touch-down. It’s mated to a forefoot of flexible adiPrene+. The result

is an effectiveperformanceshoe that withstands the demands of high-mileage training.

“Well-cushioned, even for daily training. Not bad in the weight department; light enough for faster running. I’ve been very pleased with the per-

formance.”

Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6.5–13, 14, 15; Women 5–12

• Weight: Men11.5oz. (size11); Women9.7 oz. (size8) • Shape: semi-curved• Construction: Strobel slip-lasted, adiPreneStrobel board(heel)

Brooks Summon 2 $85

The original Summon was a yeomanlike neutral shoe that generated a rather neutral response. The Summon 2 looks to change that

with some upgrades and a price reduction. The upper uses a more open mesh — an improvement, to be sure — though it’s just a bit

spare onthe anklecollar foam.The fitis secure, andoverlays arewell-placed; in fact, themedial side is shoredup, especially at thefirst

metatarsalhead, though the tradeoff is that it’snot very bunion-friendly. The midsole is the newBioS-257, Brooks’ reliable foammade

eco-friendly without compromisingperformance.In fact,it’s moreresponsive than the original formulation. The contouring of the foam

gives the shoe a much-improved transition through the footstrike and a lower profile appearance. Runners looking for a lightweight,

neutral, high-mileage shoe maybe well-served by the Summon, honored as ourBest Value.

“Fitwellwithgoodsupport.Verygoodcushioning, nice responsivetoe-off. Prettylight fora high-mileage trainer, thougha bitheavy fora performance

shoe. A good runningshoe,plainand simple.”Updates the Summon • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13, 14, 15; Women 6–12

• Weight: Men11.6oz. (size11); Women 9.9 oz. (size8) • Shape: semi-curved• Construction: Strobel slip-lasted,BioS-257 Strobel board

K-Swiss Blade-Light $100

The Blade-Light advances the concept behind the UltraNatural Run series, but with a little more heft. Surprisingly lightweight, its

appearance may cause concern about handling heavy mileage, but its performance confirms that it can take just about whatever

you’re willing to throw at it. It’s very neutral — there’s no extra support in the shoe — and it provides plenty of cushion and great

flexibility. The upper features a supportive saddle that keeps the foot centered over the midsole, which is a generous slab of molded

EVA that has excellent flexibility. The outersoleis minimal (largely exposed EVA) but with carbonrubberin the high-wear areas and a

forefootinsert of blown rubberand Superfoamassisting thetoe-off.What youget is much more than yousee at first look — so much

so, that the Blade-Light earned honorsas ourBest NewShoe.

“These workedgreat for me,no matterwhatkind ofrunning,but especially fast running.”

Recommended for: medium- to high-arched feet with neutralbiomechanics • Sizes: Men7–13, 14;Women 5–11,12 • Weight: Men10.5 oz.(size 11);

Women8.9oz. (size8) • Shape: semi-curved• Construction: Strobel slip-lasted,Superfoam Strobel board

Mizuno Wave Precision 11 $97

ThePrecision hashad a faithful audiencethrough 10 updates, andthe Precision11 maybe thebest yet. Theupperis lightweight,and

theopenmeshbreatheswell.Thenewlydesignedeyestayconnects tothreeseparateinternalstraps tocinchthe upperwhereit needs

to conform to the foot. A soft sueded liner wraps the ankle and instep, and an Ortholite innersole adds cushioning and comfort. The

midsole is AP+, providing a much-improved ride to the shoe that’s further enhanced by an articulated version of the Wave Plate, a

rebeveling of the heel, and an additional deflection zone in the midfoot to accommodate a variety of footstrikes and gaits.The outer-

sole has more flex grooves to improve flexibility while maintaining durability in the high-wear areas, thanks to the carbon rubber. The

performance is perfect for fast running — tempo, speedwork, even some long races — yet durable enough for day-to-day use for the

biomechanically efficient, earning it honors as our Best Renovation.

“Theyfit snug midfoot andhaveample toe room.Theyfeelcomfortable andhavegoodcushioning fortheir light weight.”

Updates the Wave Precision 10 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13, 14; Women

6–11 • Weight: Men11 oz. (size11); Women9.3 oz. (size8) • Shape: semi-curved• Construction:Strobel slip-lasted

New Balance 759 $95

The New Balance approach to updates has always been conservative. The overall changes to the 759 appear minor when looked at

individually, but in combination, they’re enough to nudge the shoe into the Performance range. The consistent execution, fit and ride

have been little altered, but each of these areas benefits from the industry-wide trend of trimming weight from a shoe wherever it

reasonably can. The upperis a wide-openmeshouterlayer with a fine mesh lining. The overlays have been redesigned,cleverlyanchoring

the foot to the midsole in a few strategic places while freeing it in the forefoot, providing support while saving weight. The midsole

is still ACTEVA Lite with the same basic N-ERGY set-up in the heel, though minor alterations to the components do improve the

transition. The outersole is a bit more flexible and maintains the blown rubber forefoot/carbon rubber heel that has worked well in this

series.Runners will findthe 759to be a consistentand protectivehigh-mileagetrainer,whichhappens to weighless thanone might expect.

“I liked the shoe and the neutral colors. I noticed that NB did not use the ‘crinkly’ laces that tend to stay tied so well. The upper materials are very

breathable tohelp keep myfeet dryand cool.Theyworewell, butthe cushioning wasabout average.”

Updates the 758 • Recommended for: low- to medium-arched feet with neutral biomechanics • Sizes: Men 7–13, 14, 15 (D, 2E, 4E); Women

6–12,13 (2A, B,D) • Weight: Men11.7oz.(size 11); Women9.9oz.(size 8) • Shape: semi-curved• Construction: Strobel slip-lasted,polyurethane

Strobel board

PERFORMANCE

BEST VALUE

FALL 2010

BEST RENOVATION

FALL 2010

BEST NEW SHOE

FALL 2010



GET ACTIVE! 29

Nike Pegasus+ 27 $90

The Pegasus has been updated more than twice as many times as the next-longest model series in this review. That’s a lot of work

poured into a shoe that continues to reflect the best in materials and know-how. The biggest story of #27 is its weight: It’s almost

5% lighter than last season. The light weight, however, doesn’t undermine its ability to handle the mileage demanded by serious

runners. The upper features a routine air mesh with an effectivesaddle designthat secures the midfoot and lines up the foot over the

midsole.The midsole features Cushlon forthe first time (replacing the stalwart Phylon). Although there’s a bump in price, it matches

the bump in value. The outersole — waffle-fill in the forefoot and BRS 1000 in the heel — has excellent durability with traction to

match. The sum ofthese parts addsup toone of the best versions yet of the Pegasus.

“They seemed a little snug [on] the first few runs, but I think now I would say they are supportive. The shoes have a lightweight bounce to them.

Veryimpressed with theseshoes — gooddurability,fit and cushion.”

Updates the Pegasus+ 26• Recommendedfor: medium-to high-archedfeet withneutralbiomechanics • Sizes: Men6–13,14,15; Women5–12

• Weight: Men11.8oz. (size11); Women10 oz. (size8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVAStrobel board

Saucony ProGrid Kinvara $90

TheKinvara is themost innovative shoe Saucony hasproducedthis year,and it maywell influenceits line forsometime to come.The

philosophy of “less is more” is on full display here. The upper is a gossamerlike fine mesh over an open mesh liner; the combination is

both protective and breathable. Instead of a full ankle collar, twin ovals of memory foam guard each side of the Achilles tendon and

provide both securefit andcomfort. Themidsoleis a newEVAcompoundwith more rubberforincreased resilience.An insertof ProGrid

Lite in theheel smooths thetouch-down,and a tweak to theheel/forefootratios — lowering theheel a bit with a generous forefoot—

actually improves the overall cushioningas wellas provides a more natural biomechanical position.Its combination of innovations and

its featherlike weight earned the Kinvara honorsas ourBest Shoe in the Performancecategory.

“Nice, secure fit.No slippingin heeleven though it has little structure.Light as a feather,surprising howwell theywork fordaily training.Any reser-

vations I mayhavehad about how light they were have been dispelledby their performance onthe road.”Recommended for: medium-to high-arched feet with neutral biomechanics • Sizes: Men 4–13, 14,15, 16,17; Women 5–12• Weight: Men 7.7 oz.

(size11); Women6.7oz. (size8) • Shape: semi-curved• Construction: Strobel slip-lasted

Zoot Ultra Kane $150

Its lightweightplaces the Ultra Kane squarely in the Performance category,but makeno mistakeabout it: Thisis a full-featured motion-sta-

bilizing shoe. Theupper takes a cuefrom theirracer, theUltra Speed, using compressionfabricfor a skintightfit thatflexes justenoughto give

supportwhile stillallowing thefootto move. Themidsoleis a beefed-up layerof full-length Z-boundover a high-qualityEVA.Thesedual-den-

sity inserts siton top ofeach otherseparated by a carbon shank andworkas a unit tostabilize overpronation. Theoutersole— carbonrubber

in the high-wear areas with blown rubber in the lateral forefoot — is segmented and pared back to save weight, while providing traction,

flexibility and comfort. Overall, the Ultra Kanebrings stability, cushioning and performanceto runners and triathletes seriousabout their run.

“Very snug, comfortableand supportive.Prettydoggone light, especially forthe stabilityand support.Greatshoe, I haveto say. Noreal drawbacksfor me.”

Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes: Men 6–14, 15, 16; Women

6–11 • Weight: Men10.7oz.(size 11); Women9.9oz. (size8) • Shape: semi-curved• Construction: Strobel slip-lasted,EVA Strobel board

ASICS Gel-Cumulus 12 $100

The Cumulus fills an important role in ASICS’ impressive line of neutral shoes,and Round 12 provides the expected quality and cush-

ioning. A larger heel Gel component increases resiliency, and minor changes to the midsole sculpting and outersole adjustments add

stability while refining the transition from heelstrike to toe-off. The ride is much the same as before, just more dialed in. The upper is

a nice open mesh and employs HF-welded supports in the open areas, and the logo stripes extend back toward the top of the heel.

Other overlays have been reduced or eliminated in areas that are now better supported by the alternate methods. The height of the

ankle collar has been lowered to reduce possible irritation, but the remaining memory foam conforms well. The interior has a plusher

feel, and forefoot cushioning has been upgraded by changing the 3⁄4-length Solyte Strobel board to full-length. These modifications

and additionsresult in a better shoe, which is welcome news to Cumulus fans.

“Very secure fit, with plenty of padding — maybe more than needed.These have been reliably well-cushioned since the beginning,and I appreci-

atethe ride they provide.Theyare a bitheavy,but that tradeoff seemsnecessary forthe cushioning.”

Updates theGel-Cumulus11 • Recommended for: medium-to high-arched feetwith neutral biomechanics• Sizes: Men6–13,14,15 (D), 7–13,

14, 15 (2E, 4E); Women 5–13 (2A, B), 6–13 (D) • Weight: Men 13.5 oz. (size 11); Women 11.1 oz. (size 8) • Shape: semi-curved

• Construction: Strobel slip-lasted,Solyte Strobel board

ASICS Gel-Nimbus 12 $120

The flagship of ASICS’ neutral shoes isn’t what it used to be — it’s better. A men’s size 11 is 5% lighter than last year, the biggest

weight loss (0.9 oz!) among the slimmed-down mid-weight shoes in this review. The upper has retained the stretchy mesh,

Biomorphic Fit panelsand asymmetricallacing, but the individual eyelets have been separated into what ASICS calls Discrete Eyelet

Construction to conform to the contours of thefoot,improvingthe fit. The memory foam in the ankle collar has been upgradedin quality,

and the collar height is lower to reducethe possibility of irritation. Themidline flex grooves on the undersideof themidsole,as well as

thosein theoutersole, havebeenopenedto allow thefoot tofollowa morenaturalpathin itsgait — putsimply, theshoe flexes better with

thefoot. Theplush ride, weight savings andoutstanding fitearned theGel-Nimbus12 ourBest Shoe award in theNeutral category.

“Iam newto running,but these shoes really giveme thedesireto runfartherthan before.I haveneverworn anyshoesmore comfortablethan these.”

Updates the Gel-Nimbus 11 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–14, 15, 16 (D),

7–14, 15, 16 (2E, 4E); Women 5–13 (B), 6-13 (2A, D) • Weight: Men 12.6 oz. (size 11); Women 10.6 oz. (size 8) • Shape: semi-curved

• Construction: Strobel slip-lasted,Solyte Strobel board

PERFORMANCE/NEUTRAL

BEST SHO

Neutral

F A L L 2 0 1 0

BEST SHOE

F a l l 2 0 1 0

Performance



Brooks Ghost 3 $100

TheGhost hasevolved on itsway tojoiningthe hot-sellingAdrenalineGTSas part of Brooks’ Go 2 Series. The upperis a wide-open mesh over

a smaller mesh inner layerthat moves moistureawayand ventilates thefoot. The pattern used forthe upper haschangeda bit, and those nips

and tucks result in a better fit over the foot’s contours. The shoe has gained some weight, a fair tradeoff for better cushioning and a plusher

interior. Thebiggestimprovement is themove to Brooks’ sprung last,whichis usedin theGlycerinand a fewother styles. Theprofileof thefore-

foot sweeps up, providing a better transition and more energetic toe-off. The midsole is BioMoGo with its durable responsive ride and great

flexibility. TheHPR outersoleand blown rubber forefoot are familiar and provide the expected performance:good traction,durability and a little

cushioningfor your highmileage.Runnerslookingfor responsivecushioningand durability in a mid-pricedneutral shoeshould consider theGhost.“These shoes fit great. I have found them to be the shoe I have been reaching for when heading out for tempo runs, or this morning’s 1200s.

Myfeet arehappyevenafter 15 milesin them.”

Updates theGhost 2 • Recommended for: medium- to high-arched feetwith neutral biomechanics • Sizes: Men7–13, 14,15 (B, D,2E); Women 5–12

(2A,B,D) • Weight: Men12.4oz. (size11); Women10.6 oz.(size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, S-257Strobelboard

Reebok Premier Aztrec 2 $85

The Aztrec was an excellent entry-level neutral trainer that’s now ready to play with the big boys, thanks to some excellent updating

by Reebok. It’ll cost you an additional 5 bucks, but it’s money well-spent. The upper has upgraded foam, improved tailoring and a

redesigned tongue, all improving fit and comfort. The injection-molded EVA midsole gets some help from the DMX Foam Strobel

board, which is now full-length, and the ride is more responsive and quick instead of somewhat spongy as it was before. The flex

grooves have been reworked, and newly configured DMPRTEK provides its measure of cushion, as well as durable traction. The heel

has a slightly larger outersole pod to improve medial stability, while the lateral side works with the crashpad to keep the foot from drifting

inward. Here, design and execution were accomplished with value remaining front and center in the designers’ vision.

“Thisshoeis light,stable,withthe right amountof cushioning,[at]a decentprice.What’s notto like?”

Updates the Premier Aztrec • Recommendedfor: medium-to high-arched feetwith neutral biomechanics • Sizes: Men6.5–13,14; Women5–12

• Weight: Men 12.7 oz.(size 11); Women 10.8 oz.(size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, DMX Foam Strobel board

Reebok Premier Verona Supreme $95

The Verona has gone through three iterations, each punctuated by methodical improvement. Though not intended for overpronators,

thegeometryof themidsoleis nowmoreforgiving ofthe efficiency breakdownthatcan occurwithfatigue.There’sa lateral Shear unit,

TPUarchesthat give a biton impactand directthe foot from thelateral side, while a convex-shaped medialmidsole prevents thefoot

from rolling inward. The segmented outersole, flex grooves and lateral crashpad provide additional guidance to the foot for improved

biomechanicalefficiency,while the DMPRTEKoutersoleoffersdurabletractionand a bit of extracushioning.In concert,these changes

provide a responsive, cushioned ride. The upper employs a stretch mesh that’s a bit more open for coolness and moving moisture. The

tongue has been reshaped, and softer lining materials used. The Kinetic Fit Panels are now combined with a SmoothFit interior to

improve step-in comfort, even with barefoot use. The midfoot is supported by the saddle created from the Vector stripes. The result

is a responsive, mid-weight, mid-priced success story.

“Theyfeltgoodfromthe first time I putthemon. There’s a lot ofpaddingaround thecollar. The toeboxhas a good amountof wiggleroomforthe

tootsies. I felt like I wasrunning (dare I say?) barefootinside mysocks andshoes.”Updates the Premier Verona KFS2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13, 14; Women

5–11, 12 • Weight: Men 12.4 oz. (size 11); Women 10.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, DMX Foam Strobel board

Saucony ProGrid Ride 3 $95

A bit bulkier thanlast year,the Ridenow offersa plusher rideas the midsole features a larger lateralcrashpad andforefootinsert.The midsole

compoundand ProGridin theheel aredurable andprovide cushionwithoutmushiness.The upper hasa smallerpercentage coveredwith over-

lays, favoring HF-welded supports in the interior of the forefoot, with fewer spots that might irritate. The fit is secure where necessary, and

there’sno slippingin theheel, thanks tomemoryfoamin thecollar. A moisture-wicking liningpreventsthe problemsassociated withwetness.

The outersole hasnewly configured flexgrooves,and whatappears to be a more substantialshank (though thisis difficultto ascertain due to

the nature and placement of the device), which helps keep the foot lined up through the footstrike. The durable carbon rubber heel and the

blown rubber forefoot contribute theirwell-known strengths to the layers of cushioning, providing a plush rideto the Ride.

“Quitea bitof cushioning,evenly distributed.Theyfelta bitheavy,but they’re protective — I’ll saythat much for them.They dida good job.”

Updates the ProGrid Ride 2 • Recommended for: medium- to high-arched feetwith neutral biomechanics • Sizes: Men6.5–13,14, 15;Women

5–12 • Weight: Men13.1oz.(size 11); Women10.9oz.(size 8) • Shape: semi-curved• Construction: Strobel slip-lasted, HRCStrobel board

Karhu Stable Fulcrum Ride $120

Although thename doesn’t indicate it,the StableRide is an updateto last year’smodel. What else is thesame,you ask? Themidsole

components— includingKarhu’s Fulcrum, here in the stabilityversion — andthe outersoleare essentially thesame.There arealways

tweaks, especially in updated shoes, but they’ve left the cushy ride and good transition unaltered. The upper has several improve-

ments, primarily for better fit and comfort. The ankle collar and inside heel area have been smoothed out and combine with exterior

heeloverlaysto offerbetter support. The logostripes havebeen scaled downslightly, and thin,individualHF-welded strapsnow secure

the midfoot to the eyestay to provide support while conforming to the foot.The open forefoot hasbeen maintained, allowing the foot

to spread comfortably. Theweight is up slightly, but the stable, cushioned ride and securefit maybe just what you’re looking for.

“Fit well from toes toankles.Goodstability andcushiness,but theheelfelt a littletippy andtooksomegetting used to.”

Updates the Stable Ride • Recommended for: low- to medium-high-arched feet with mild to moderate overpronation • Sizes: Men 8–13, 14;

Women 6–11• Weight: Men13.8oz. (size11); Women11.2oz. (size8) • Shape: semi-curved• Construction: Strobel slip-lasted


NEUTRAL/MOTION STABILIZING



Mizuno Wave Alchemy 10 $110

TheAlchemycontinues to be Mizuno’smost consistent motion-stabilizingshoe.The midsole nowfeatures theAP+ foamformulation, adding

noticeable responsiveness. The forefoot area of the midsole unit has been slightly broadened for better stability, and the midsole sculpting

allows better articulation withboth thegroundand theWave plate.The medial forefoot flexgrooves in theoutersole havebeen greatlyreduced

without inhibiting thetransition fromheel to toe,and theoutersole has beeneven moredifferentiatedby gender:The women’slateralforefoot

is moreflexible,while themen’sis a bitstiffer,accommodating averageweightdifferences. Newoverlays supporting theeyestay wrapthe foot

better,while the top lateral eyelet is hinged for better customization.The interior sports a new sueded material made even morecomfortable

by the memory foamankle collar.The stability, cushioningand comfort featuresmake the Alchemy 10 Mizuno’smotion-stabilizing MVP.“It has a very nice balance of padding and ‘feel’ of the road. My foot feels well-protected. After 100 miles, these shoes look and feel brand new.

I ampleased tonotice that thedark gray collar (lining) aroundthe ankle is a bitmoredurable than I have seen on most running shoes.”

Updates the Wave Alchemy 9 • Recommended for: low- to medium-arched feet with moderate overpronation • Sizes: Men 7–13, 14, 15, 16

(D,2E);Women 6–12 (AA, B) • Weight: Men13.9oz. (size11); Women11.2oz. (size8) • Shape: semi-curved• Construction: Strobel slip-lasted

New Balance 1226 $140

The 1226is New Balance’s mostperformance-orientedmotion-stabilizingshoe, andit updatesthe 1225with somereshaping to improve

support and secure the midfoot. Cushioning has been optimized by modifying the rubbery heel crashpad, and the 1225’s three small

rubbery inserts are now a single dual-winged unit in the lateral midfoot that acts as a crashpad under the fifth metatarsal. Stability has

beendialedin withadjustments to the Stability Webshanksupport, as wellas a newiteration of Stabilicore that’s thickerwhere theforces

are greatest and a bit thinner where they’re less. The outersole has been completely reworked: Flex grooves have been repositioned,

andthere’s a bitmoreblown rubberin theforefoot that’sdie-cut to allowgood flexibility. Thefit has also been refined with webbing loops

runningthe length of the eyestay thatwe found to secure the foot a bit better.The result is a stable,well-supported,well-cushioned shoe.

“Initial fit is comfortable and snug. It seems that these have a nicer and softer feel with some ‘squish.’ Remarkably, these don’t have the same

clunky feelthat I’veexperiencedin previousNew Balance stabilityshoes. It’sa good, comfortable shoe.”

Updates the 1225 • Recommended for: low- to medium-arched feet with moderate to maximum overpronation • Sizes: Men 7–13, 14, 15, 16

(B,D,2E, 4E); Women 6–12(AA,B, D)• Weight: Men13.8oz.(size 11); Women 11.5 oz. (size8) • Shape: semi-curved• Construction: Strobel slip-

lasted, polyurethane Strobel board

Nike LunarGlide+ 2 $100

The Nike Lunar shoes have been a work in progress, leap-frogging innovation with minor modifications and adjustments. The

LunarGlide+ 2 takes the platform and philosophy of the original and refines the final product. The upper has been tailored for a better

fit,and a newconfiguration of Flywire in themidfoot provides support that holds thefoot securely so it doesn’t slide aroundinside the

open forefoot, a weaknessof the initial round. Themidsole and ride will be familiar,as the Lunarlon foam and components have been

retained in their original form. The outersole is essentially unchanged, providing a good combination of traction and durability. The

improvements to the upper, the continued great ride and the welcome price freeze all contribute to earning the LunarGlide+ 2 honors

as our Best Shoe in the MotionStabilizing category.

“Lovethe waytheyfit — nice andsmooth,and hugyourfootand arch.Superlight, springy feeling while I run, buttheystillhaveplenty of cushion

andsupport. Thestability of theshoes isgood.Theycinch uparound myfootnicelyand hold it inplacequite well.”

Updates the LunarGlide+ • Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation • Sizes: Men

6–13, 14,15; Women 5–12 • Weight: Men12.2oz.(size 11); Women9.9oz.(size 8) • Shape: semi-curved• Construction: Strobel slip-lasted,EVA

Strobel board

Pearl Izumi IsoShift $120

Thenew IsoShift debutsPearl Izumi’s newtechnology calledthe GraduatedGuidance System. This is themost efficientmidsole geom-

etry that Pearl Izumi has used in a motion-stabilizing shoe to date. It keeps the weight down by using a cradle of second-density EVA

foam to assistthe foot through thegait cycle. Theshoe affords plentyof stabilitywithgood cushioning that hasa bouncyresponse. The

upper has the seam-free construction the brand is known for, along with HF-welded overlays adding a touch of support at the top and

bottomedgesof theeyestay, andsturdiersynthetic overlaysin theheel andtoe.A newoutersole configuration of carbonrubber provides

durability and traction. If Pearl Izumi has been a satisfying choice for your training, the IsoShift should be a quality performer for you.

“Fit well; itreally secured myfoot. Decentcushion, betteraftera fewbreak-in miles.Thestability wasabout as good as PearlIzumi hasdone, and

it feelsa lotlighter.”

Recommended for: medium-to high-arched feetwith verymild to moderateoverpronation • Sizes: Men7–13,14; Women5–11,12 • Weight: Men

12.6 oz. (size11); Women 10.4 oz. (size8) • Shape: semi-curved • Construction: Strobel slip-lasted,EVA Strobel board

Puma Vectana 2 $100

For Puma, the Vectana ushered in a return to a traditional approach to motion-stabilizing shoes, and Version 2 irons out some bugs while

refining its strengths.The fithasbeenadjusted— inpartby tailoring,in partby therake ofthe heel — and the shoe now fits trueto size(the

original ranabout a half-size small). The upper,from the stretchy mesh to the memory foam ankle collar, is still very plush,while supportively

securing the foot over the midsole. The cushioning is first-rate,thanks to a combination of components: mostly EVA anda blend of rubber.

Butthe DuoCellunit inthe heelcontributes,as do theOrtholiteinnersoleand ldCell Strobelboard.The M2D(medial seconddensity) extends

farther from the arch towardthe heelfor better stability. The outersole hasincreased decouplingin the heelto slow overpronation, andmore

segmentationin the forefoot to provide better flexibility fortoe-off. The net effect is a plush, stable,high-mileagetraining shoe.

“Love them.My foot is healing and I upped my miles in these shoes — I liked the stability they provided. I put about 150 miles on these, and they

still are wearing really well.”

Updates the Vectana • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7.5–13, 14; Women

5.5–12 • Weight: Men14.0oz.(size 11); Women11.6oz.(size8) • Shape: semi-curved • Construction: Strobel slip-lasted,ldCell Strobel board

GET ACTIVE! 31

MOTION STABILIZING

BEST SHOEMotion

Stabilizing F A L L 2 0 1 0



Aerobic exercise releases

neurotransmitters that can

boost your brain power.



AEROBIC EXERCISE:Creating Brain Cells Aerobic activity that gets the heart rate

up for extended periods of time boosts

brain-derived neurotrophic factor

(BDNF), a chemical that plays a role in

neurogenesis, or the growth of new

brain cells. Think of BDNF as a sort of

Miracle-Gro for your brain. When you

exercise, your brain sprouts new cells.

When your brain doesn’t create as many

new cells as it loses, aging occurs.

Research studies show that exercise

generates new brain cells in the temporallobes (involved in memory) and the

prefrontal cortex (involved in planning

and judgment). These new cells survive

for about four weeks, then die off unless

they are stimulated. If you stimulate

these new neurons through mental or

social interaction, they connect to other

neurons and enhance learning. This is

why you have to exercise consistently

to encourage continual new cell growth

in the brain. It also explains why people

who work out at the gym and then go to

the library are smarter than people who

only go to the library.

Cardiovascular exercise does a lot

more than just make you smarter. Heart-

pumping activity is also an instant mood

booster and has been shown to be as

effective as prescription antidepressant

medicine. Exercise activates the same

pathways in the brain as morphine

and increases the release of endorphins,

natural feel-good neurotransmitters.

Getting your heart pumping also

allows more of the natural mood-

Feed Your Head: Supplements That Improve Your Brain

As you age, the brain gets less active. We’ve seen this in a study with 8,000 patients.

You don’t want your brain to get less active, and certain kinds of nutrients can help.

:: A multivitamin. Our food supply has been processed to the point where we have

removed many of the nutrients. Plus, 91% of Americans do not eat five servings of fruitsand vegetables a day — the minimum required to get the nutrition that you need — so I

think everyone should take a multivitamin.

:: Omega-3 fatty acids. As a society, we tend to be low in omega-3

fatty acids. This deficiency is associated with heart disease, cancer,

skin problems, diabetes, obesity, depression and dementia. So I

recommend that my patients take fish oil supplements.

:: Vitamin D. Our vitamin D levels are low. More than two-thirds

of our patients are getting their vitamin D levels checked and

optimized. It is critical.

:: Ginkgo Biloba. When I started doing SPECT imaging, I started

taking ginkgo, because the prettiest brains I saw took ginkgo.

GET ACTIVE! 33

Your Brain

Here’s how to get your mind and

body in sync — and in shape.

BY DANIEL G. AMEN, MD

TRAIN

We all know that exercise does a body good. But did you know that physical activity is the single most

important thing you can do to enhance brain fitness? Working up a good sweat acts like a natural

wonder drug for your brain and enhances its overall function. But not all exercises are the same in

terms of brain benefits. Here’s what different types of physical activity do for your gray matter.




enhancing amino acid tryptophan to

enter the brain. Tryptophan is a precur-

sor to the neurotransmitter serotonin,

which balances moods. It is a relatively

small amino acid, and it often has to

compete with larger amino acids to

cross the blood channels into the brain.

With exercise, the muscles of the body

utilize the larger amino acids and

decrease the competition for trypto-

phan to enter the brain, which makes

you feel better.

RESISTANCETRAINING:Memory EnhancerFor many years, experts have been touting

the benefits of aerobic activity on the

brain. According to research publishedin the British Journal of Sports Medicine ,

it appears that resistance training may

also have protective powers for the

brain. After a review of three exercise

trials, researchers concluded that resist-

ance training may prevent cognitive

decline in older adults.

COORDINATIONDRILLS:Quicker MindsExercise that requires coordination acti-

vates the cerebellum, which is located atthe back of the brain and enhances think-

ing, cognitive flexibility and processing

speed. The cerebellum is also linked to

the prefrontal cortex, where judgment

and decision-making occur. This means

that participating in activities that require

coordination can make you smarter and

give you better self-control.

Some activities and workouts combine

many of these benefits (see the sidebar

above). Participating in more exercise

and sports that create stronger brainsprovides innumerable rewards for a

lifetime. A better brain translates into

a better life and a better body. If that’s

what you’re after, start exercising with

brain fitness in mind. I

Daniel G. Amen, MD, is a psychiatrist,

neuroscientist, brain-imaging specialist,

CEO of Amen Clinics Inc., and author

of 24 books, including three New York

Times bestsellers.

TheWorld’s BestBrain SportsFrom the benefits described in this article, you might think that aerobic exercise is the best physical activity for your brain. In reality, the

most powerful brain boosters are activities that combine both aerobic activity and coordination. The aerobic activity spawns new brain

cells, and the coordination exercises strengthen the connections between those new cells so your brain can recruit them for other purposes,

such as thinking, learning and remembering. Here are the combo activities that I recommend.

Table Tennis is my favorite combo activity. It also happens to be the world’s best brain sport. Most people refer to it as

Ping-Pong, though that’s a trademarked name. Table tennis is a better aerobic exercise than you might imagine, and it

gives your brain one heck of a workout. A fascinating brain imaging study from Japan found that just 10 minutes of table

tennis increases activity in the prefrontal cortex and cerebellum.

It’s like aerobic chess. It’s great for hand-eye coordination and reflexes (cerebellum and parietal lobes). You have to

focus (prefrontal cortex) so you can track the ball through space (parietal lobes and occipital lobes), figure out spins

(parietal lobes and occipital lobes), and plan shots and strategies (prefrontal cortex and cerebellum). Then you have to

follow through and execute those tactics successfully (prefrontal cortex and cerebellum). All the while, you have to stay

calm so you don’t get too nervous on game point (basal ganglia). And you can’t dwell on the point you blew a few min-

utes ago (anterior cingulate gyrus) or blow your top when you make a mistake (temporal lobes).

Dancing is highly aerobic and is especially good for your brain if you are learning new steps rather than just grooving to

the music. Taking classes in ballroom, hip-hop or jazz dancing where you have to memorize routines is ideal.Tennis and basketball both require good hand-eye coordination, quick reflexes, and an ability to see the entire court and

plan your shots.

Martial arts actually enhance the brain’s physical structure. Researchers in Brazil found that people who participated in

a form of martial arts had significantly higher gray matter tissue density than nonparticipants. Of course, this only applies

if you don’t engage in any sort of contact that could result in a brain injury (e.g., mixed martial arts).

With exercise, the muscles of the body utilize

the larger amino acids and decrease the

competition for tryptophan to enter the

brain, which makes you feel better.

The Ultimate Brain/Body BookFor more on Dr. Daniel Amen’s work with improving brain functioning and

mental performance, get the New York Times bestseller Change Your

Brain, Change Your Body: Use Your Brain to Get and Keep the Body

You Have Always Wanted (Harmony Books, 2010), available online and

at bookstores everywhere. For more on Dr. Amen, visit amenclinics.com.



®




GA: Were you fully aware of the cultural

impact of your “rivalship”?

CE: I think in the beginning we each had

our moments of individual stardom. But

most of our career, our rivalry was bigger

than either of us individually. We were very

aware it was an up and down relationship.

I’d like to say that for 18 years we got along

great. But we didn’t. Sometimes we didn’t

like each other, sometimes we were jealous

of each other and sometimes we really

liked each other. But all the time we

respected one another.

GA: How has your friendship evolved in

recent decades?CE: Now we get along great. The pres-

sure’s off. We text each other and laugh

about a lot.

GA: How do your workout and diet go hand

in hand today?

CE: Especially because I exercise and do

cardio, I’m very aware of eating my pro-

tein for muscles. I do my weight training

and stay aware of carbs. I eat three really

good meals a day, and my snack will be

a cheese stick, an apple or a protein bar.

I have a great shake with protein powder,

peanut butter, oatmeal flakes, a little bit of

yogurt and skim milk. I’ll mix that up and

drink it at 3 p.m. if I need a little lift.

GA: Give us a breakdown of your

weekly workout.

CE: I usually go to my tennis academy four

mornings a week. I play with the kids for

about two hours. It’s great cardio. I do

Bikram Yoga once a week. I love to sweat

from the inside out. I do Pilates once a

week. And I do light weights twice a week.I feel better when I work out; I’m clear in

my thoughts and I’m happier. It’s therapy

for me.

GA: You’ve also remained active with your

Chris Evert Charities.

CE: I didn’t want to be a couch potato after

I retired; I wanted to put myself to good

use. So I started this charity event for the

prevention of drug abuse. I love it. It’s

giving people a second chance. I

SHE REDEFINED WOMEN’S TENNIS with her expressionless chills and feminine frills.

But while Chris Evert’s singles’ winning percentage of .900 remains unrivaled in her sport,

she shared the spotlight with her arch-rival, Martina Navratilova. ESPN takes an unprece-

dented look at The Ice Maiden’s on- and off-court rivalry with Navratilova — each won

a record 18 Grand Slam singles championships in the 1970s and ’80s — in the documen-

tary “Unmatched,” premiering this month. Here, Evert, now a single mom of threeteenage sons, tells how she stays fit, fabulous and “frenemy”-free at 55.

Get Active!: In the ’70s, you and Martina were the Wonder Woman and Bionic

Woman of sports.

Chris Evert: Martina was the Bionic Woman. I’d look at her with those muscles

ripping out and think, “Gawwwd!” We had a regimen in Aspen where we’d ski for

four hours, play tennis for two hours, then work out with weights for an hour. Then

I’d be dead. And she’d go for an extra hour and play basketball. I’d say, “I’m going

to have a glass of wine.” She inspired me to train off the court and realize that in

tennis you’ve got to go to the gym. You’ve got to get stronger in your legs, your

shoulders and your core.

Sweetness and BiteWith her icy demeanor and All-American looks, Chris

Evert created a new type of female sports superstar.

She’s still going strong at age 55. BY CHRIS MANN

:: InTheClub



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::Culture&Community

Here are Your Fittest

andFattestStatesIt’s a big country — in some places, toobig. The biggest bulges are in the South,according to the advocacy group Trust forAmerica’s Health, which recently accu-mulated the data on health trends inAmerica’s 50 states and the District ofColumbia. Below are the top five statesranked best and worst in percentage of

obese residents per total adult population.Go to healthyamericans.org for more sta-tistics and other information on healthyliving trends.

THE FAT FIVE

Mississippi (33.8%)

(tie) Alabama andTennessee (31.6%)

West Virginia (31.3%)

Louisiana (31.2%)

THE FIT FIVE

Colorado (19.1%)

Connecticut (21.4%)

Massachusetts (21.7%)

Hawaii (22.6%)

Vermont (22.8%)

1

2

4

5

1

2

3

4

5

Rudy Smith: 1925-2010

You may not have heard of Rudy Smith, but if you train in a gym, you’ve likely

used his invention. Smith was a surfer known as the “T-Street Tarzan” for his

wild Tarzan yells while riding the waves off the coast of San Clemente, Calif.,

but it was while he was working in the health-club industry that he developed the

training tool that bears his name. Originally conceived by Rudy’s friend, fitness legend

Jack LaLanne, the Smith machine makes difficult barbell exercises safer and more

accessible by utilizing catches, hooks and steel rails to allow a more fixed, balanced

range of motion. The popular device opened up a new world of challenging barbell

exercises to more people, and it’s difficult to find a gym these days that doesn’t have

at least one Smith machine.

Rudy died on July 5 just a few days before his 85th birthday. He made other

substantial contributions to the fitness industry, and lived the lifestyle he

preached. His philosophy is summed up by one of his favorite sayings: “In

all of life, you are either striving to make yourself better or allowing your-

self to get worse.”

See rudyandvirginia.com for more on Rudy’s legacy.

If there are young children in your life, you probably worry about their future health and fitness levels. The fear is

that they’ll become shut-ins, addicted to TV, video games and computer networking sites. It’s a legitimate worry.

A brand-new ingenious program called “Mozart in Shape” (MIS) is an effort to create fitness-conscious chil-

dren, while helping to enhance their neuro-cognitive abilities. Designed for children ages 5–9, MIS uses vivid and

engaging stories to draw kids into a world of imaginative games. The creators of MIS tested different story games

for 10 years to find the best motivating movement narratives, which often have the children mimicking the actions

of animals as the music flows, swoops and hops. Not only do the children have fun while exercising, but they’re

also boosting their cognitive abilities, as research suggests when children are exposed to classical compositions.

For more on MIS and how to incorporate it into your child’s daily routine, visit mozartinshape.org. I

MOZART SAVEDMYKIDS




Go to healthclubs.com and click on Get Active! Digital.

It’s entertaining, motivating, and it’s FREE!



::Results


Ever since I can remember, I’ve always had a weight issue.

Even at an early age, I would be picked on for being heavy,

and by the time I reached middle school, my mom had had

enough. She took me to a doctor and I was put on a pre-

scription diet pill. I did lose weight, but I put it right back on.

Nothing seemed to help.

My life changed on April 14, 2009, at the age of 44. I went to

see my doctor for a routine physical and received very bad news:

My blood pressure was through the roof. He told me that I was

at an extreme risk for a heart attack or stroke if I didn’t get my weight under control. On that day, the scale read 350 lb.

I was in shock. After leaving his office, I walked to the

parking lot and made the firm decision to change my life

right then and there. And I’m proud to say that I did.

I immediately eliminated unhealthy food from my

diet. Growing up in the South, this meant changing every-

thing — no more fried chicken, mashed potatoes and biscuits.

I also cut out fast food, starches, sugar, salt and bread.

I began eating grilled chicken, fish, and fruits and vegetables,

and I concentrated on smaller portion sizes. It was amazing

how much energy I had.

THE GYMPITCHES INThe next thing I did was join my local Gold’s Gym. The

trainers and staff were very supportive of my goals and

helped me every step of the way. I know it sounds like a lot,

but for the first 18 weeks, I worked out three times a day,

seven days a week. I did one hour of cardio in the early morning,

60–90 minutes of weight training in the afternoon, and an

hour of cardio in the evening. My job as a local truck driver

enabled me to make this regimen work.

After six months of hard work, I went from 350 lb to 220 lb,

and my waist shrank from 48 to 33 inches! And I did it all with

no drugs and no diuretics, just healthy eating and exercise.

I also regularly supplement with protein shakes, and take BCAAsand a quality multivitamin.

I never give myself cheat days, because food is the part where

I have to be honest with myself. I know that if I cheat once, I’m

going to cheat again. Instead, I reward myself once a month by

buying new clothes. My rationale is that food is a guilty pleasure,

and once you eat it, it’s gone. If you buy clothes — especially

clothes you look good in — you get to keep wearing that cheat.

I can’t even begin to put into words what I feel like now. It’s

like I got a second lease on life. I feel years younger than I did

just one year ago, and if I can inspire people to take control of

their lives, that’s my primary focus. I

Cold TurkeyA stern warning from his doctor made David Lacey change his life. BY DAVID LACEY

David LaceyAge: 45

Hometown: Atlanta, Ga.

Height: 6” 4”

Weight Before: 350 lb

Weight Now: 220 lb

David’sMessage:Be honestwith yourself, and be

persistent. Look down

the road — don’t

worry about the scale

tomorrow, worry about

the scale six months

from now.



Drew Brees wanted to go from season-ending injury to champion

quarterback. So, with the help of TRX® Suspension Training®,

that’s just what he did. TRX® Suspension Training® delivers

specified training programs plus over 300 exercises so that

anyone at any level can conquer their specific, big, audacious,and totally inspiration goal. So what are you moving towards?

Drew Brees, Champion Quarterback

IT’S NOT ONLY ABOUT THE GEAR.IT’S ABOUT THE GOAL.

Visit getwiththemovement.comto see the TRX in action.



take the quality of your club workout

with you when you travel.

if your club is a member of IHRSA and participates

in the Passport Program, you are eligible for guest

privileges at over 3,200 quality clubs worldwide when

you travel. ask a club employee for program details.

treadmill.

this is not a

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Fall 2010 / Winter 2011 Get Active! Magazine