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RESVERATROL:THE SECRET
BEHIND THIS
POWERFUL
NUTRIENT
Real-life Fighte
GINA
CARANOMeet Hollywood’
Newest ActionSupersta
Choose the
Best Dietfor YouA Guide toEating PlansThat Work
How to UseYour EvolutionaryWiring for
Weight Loss
LookHOT
FromEvery Angle
A CAN’T-MISS
ROUTINE TO FIRM
YOUR BACKSIDE
PLUS
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Like a Disney Princess, you have that inner voice urging youto chase after your dreams. So imagine a 13.1 mile runthrough the Walt Disney World ®
Theme Parks where you’re part
of the magic. Once upon a time? For you, it’s right now.
Every princess has her story.
Yours may or may not involve kissing frogs.
Disney’s Princess Half Marathon WeekendFeb. 24–26, 2012
Register at runDisney.com | Keep up with us on
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:Publisher’sWelcome
You can’t fire up your Internet browser these
days without being confronted by devastating
statistics about the country’s health. In the
United States today, almost one of every two
adults has at least one chronic illness. Here’s
a breakdown of the depressing data:
I 71% of the U.S. population is overweight.
I 33% is obese.
I 12% has raised blood glucose.
I 34% has high blood pressure.
I 55% has high cholesterol.
I 16% smoke on a daily basis.
Just as the evidence of America’s rising obesity and worsening health is undeniable,
so is the research on exercise’s ability to
counteract chronic disease and problems
associated with obesity. By every measure —
across ethnic, gender and income groups —
exercise is crucial to improving health and
happiness. Rarely do we have such a clear
solution to intractable problems.
The following is a much more uplifting list
than the one above. Credible research has
shown that regular exercise:
I reduces the risk of heart disease by 40%.
I lowers the risk of stroke by 27%.
I reduces the incidence of high blood pressure
and diabetes by almost 50%.
I can reduce the risk of recurrent breast
cancer by almost 50%.
Icanlower the risk of coloncancerbyover 60%.
I can reduce the risk of Alzheimer’s by 33%.I can decrease depression.
I can add years to your life.
But despite all the evidence, the message
still isn’t getting through. Experts say that
43% of Americans remain physically inactive.
One problem is that many Americans won’t
admit that they’re overweight. Only 39% of U.S.
citizens think of themselves as overweight, and
56% claim that their weight is “about right,”
according to a recent Gallup survey. With one-
third of the population in the obese category,
this is evidence of a severe disconnect that’s
contributing to our nation’s health problems.
It seems that many Americans are looking
at themselves with rose-colored glasses.
By working out, you’re not just helping your-
self, you’re setting an example to others. With
social media such a big part of our everyday
habits, take the time to share how much satis-
faction and happiness you earn from an active
lifestyle. In fact, researchers at MIT recently
found that social networks can be effective
in bringing about healthy lifestyle changes.
So share your personal fitness experience.It just may inspire somebody that you love
to begin their own fitness journey. And that’s
a bonus to all of us.
ABOUT IHRSAThe International Health, Racquet
& Sportsclub Association (IHRSA)is a nonprofit trade association
representing health clubs, fitness
facilities and industry suppliers
worldwide. Every day, IHRSA
members help millions of people
obtain better health through
exercise.To find a quality IHRSA
club,visit healthclubs.com. The
health-club industry’s premier
event, IHRSA's 31st Annual
International Convention & Trade
Show, will be held in Los Angeles
from March 14–17, 2012.
CEO&PRESIDENT
JoeMoore
BOARDOFDIRECTORS
ArtCurtis
Chairperson
ChuckRunyon
AnytimeFitness, Inc.
David Hardy
FranvestCapitalPartners
Fitness IndustryCouncil of Canada
Kilian Fisher
Greinwalder Marketing Services
KayYuspeh
Elite Sports Clubs
BillMcBride
Club One, Inc.
RichardBilton
CompanhiaAthletica
CarolNalevanko
DMBSports Clubs
Brent Darden
TELOS FitnessCenter
ScottGillespie
SacoSport& Fitness
ChristianPierar
DeFitnessOrganisatie
Jasmin Kirstein
My Sportlady Fitness
Robert Brewster
The Alaska Club
DavidPatchell-Evans
Ex-officio
GoodLifeFitnessClubs
Let’s Get America MovingExercise is crucial to our nation’s health. So why aren’t morepeople working out?
Yours in health,
Jay Ablondi
Publisher
GET ACTIVE! 1
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C OV E R S T ORY
18 Lethal BeautyReal-life fighter Gina Carano is poised to become the world’s
next big action star, thanks to some of Hollywood’s hottest
names. By Jim Schmaltz
N U T RI T I ON
22 How to Win at DietingHere’s how to put together an eating plan that satisfies
your taste buds while helping you manage your weight.
ByAdamGonzalez
L I F E S T Y L E
28 “Hardwired” for SuccessLearn to utilize your evolutionary wiring to lose pounds, firm
up and increase energy. ByJimBrandt
T RA I N I N G
32 Best Seat in the HouseThis lower-body workout will transform your glutes and get
you into a pair of hot, new skinny jeans. ByBrad Schoenfeld
D E P A RT M E N T S / C OL U M N S
1 Welcome
9 The Active! LifeNews and notes on all things fitness, health and nutrition.
CompiledbytheEditors
14 Food Smarts: Grape ExpectationsResveratrol, a nutrient found in grapes and red wine, is ananti-aging supplement that may boost metabolism.
ByStacyAchua
16 Hot Tips: Forever GorgeousTop trainer Kelly Decolati shows you how to keep your curves at
any age. ByMichaelDiGregorio
40 Results: Betty Lou SweeneyCheck out the amazing transformation of a grandmother who
went from poor health to fitness record holder!
32Get glutesthat getnoticed.
Contents
11Step intoa
happier you.
22Foods thatfill you up,
notout.
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A
s of Veteran’s Day – November 11, 2011 – more than 1,000 health, fitness and sports
clubs across the United States had committed to providing complimentary six-monthmemberships to military families through the IHRSA Joining Forces Network. Since the
Network was introduced in May, a large and diverse set of clubs — large, small, urban and
rural — have enrolled.
“When I heard about this program, I joined the cause immediately because it spoke to my
heart,” said Roberta Kruse-Fordham, CEO of Sports, Fitness & Fun, an independent club in
Florida, N.Y. “Our staff is so proud to be able to give back to the families of these courageous
Americans in such a unique and beneficial way,” she added. To Kruse-Fordham, this is a very
personal cause. Her son, T.J. Palovchik, is a deployed member of the U.S. Navy.
Participating clubs have agreed to offer free memberships to immediate family members
(ages 13 and older, where applicable) of actively deployed Reservists and National Guard
members. Clubs may also provide additional benefits such
as childcare, children’s programming, group classes, dis-counts for veterans, and discounts for active duty families.
To learn more about the IHRSA Joining Forces Network,
please visit healthclubs.com/joiningforces.
find us on facebook
Connect with Get Active! online at Facebook.com/GetActiveMagazine.You’ll
get an early look at future covers and articles, read bonus
material that couldn’t fit in the magazine, interact with us
via quick polls, and more.
: IHRSAWire
4 IHRSA | w w w . h e a l t h c l u b s . c o m4 IHRSA | w w w . h e a l t h c l u b s . c o m
Putting the Troops First1,000-plus Clubs Offer Free Memberships to Military Families
MAKING A
DIFFERENCE
Living a healthy, active lifestyle
isn’t just about being in shape.
Regular exercise and proper
nutrition help manage weight
and significantly lower risk for
chronic diseases. The govern-
ment should reward individuals
for healthy behaviors — such as
regular exercise — which helps
reduce the burden on the
national health-care system.
IHRSA also believes that pri-
mary prevention (such as exer-
cise, proper nutrition, smoking
cessation and stress manage-
ment) should be a pillar of our
nation’s health-care system,
and that all Americans should
be encouraged to engage in
regular exercise.
Join IHRSA’s Campaign for a
Healthier America and ask your
lawmakers to support legisla-
tion that allows for tax-free
health-club memberships,
exercise equipment and equal
tax treatment of workplace
wellness benefits. Learn more
at healthclubs.com (click on
“Exercise Your Rights”).
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International Health, Racquet & Sportsclub Association | Seaport Center, 70 Fargo Street, Boston, Massachusetts 02210 USA
Could Your Wallet
Use Some Shaping Up?
. . . Health Clubs Are Hiring.
Find — and apply for — exciting full-time, part-time
and contractor positions at health clubs and wellness
companies located around the world!
Visit www.healthclubs.com/jobs today.
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Volume8 issue 1. Get Active!magazine(ISSN1520-8397) isprintedtwiceyearly inthe U.S.A.and isdistributedthrough leadinggyms andhealthclubfacil-ities. ©2012 by IHRSA. Titleis protected through a trademark registrationin theU.S. Patent Office. CanadaPost InternationalPublicationsMail (Canadian
Distribution) Sales Agreement No. 1041622. Published by IHRSA, 70 Fargo Street, Boston, MA 00221. All Rights Reserved. Third Class Postage paid atPewaukee, Wis. POSTMASTER: Send address changes to: Get Active!, c/o IHRSA, 70 Fargo Street, Boston, MA 00221. Please enclose mailing label or call(800) 228-4772.Reproduction in wholeor inpart withoutpermissionis prohibited.CanadianGST#893770475.Printed inthe U.S.A.NeitherIHRSAnor Get
Active! magazineis affiliated withany healthcarepractitioner, health-foodstoreor healthcarefacility.Everyeffort hasbeenmade to establish thatthe indi-
viduals and firms in Get Active! are reputable and willgive reliable service. The appearance of these advertisements does not constitute an endorsementby Get Active! or IHRSA. Get Active! does not endorse any form of medical treatment, nor does it encourage you to undertake any such treatment on your own. We urge you to see your family physician before undertaking any kind of medical treatment. IHRSA accepts no responsibility or liability, either expressed or implied,for 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
Jillian Beckham M A N A G IN G E D IT OR
ARTMichelle Brown A R T D IR E C T OR
PRODUCTIONIsabella Alberico CONSULTING PRODUCTION DIRECTOR
CONTRIBUTORS
Stacy Achua; Jim Brandt; Michael DiGregorio; Adam Gonzalez;
Brad Schoenfeld; Jim Schmaltz; Kristen Walsh
ADVERTISING SALESihrsa.org/cbi
Main Office Number
(800) 228-4772(617) 951-0055
fax: (617) 951-0056
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 S E N IOR 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
( 6 17 ) 3 16 - 6 7 55
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
Copyright 2011 IHRSA
6 IHRSA | www.hea l t hc lubs .com
GA! on the WebVisit HealthClubs.com
Find more fitness infoand a club directory at
HealthClubs.com.
HealthClubs.comUnlike magazines, an active lifestyle
doesn’t take weeks off. That’s where
HealthClubs.com comes in. This
comprehensive site begins where
the publication ends, providing an
ongoing conversation with the
fitness community, where training,
nutrition and lifestyle tips can be
gleaned from a multitude of
resources. HealthClubs.com also
features a search engine that
locates quality health clubs
anywhere you might be, highlighting
those facilities that participate in the
IHRSA Passport Program.
Stay in touch with the global fitness
community by regularly visiting
HealthClubs.com.
LIKE US ON FACEBOOK!
Join the red-hot Get Active!
online community atFacebook.com/GetActiveMagazine.
You’ll get magazine updates,
quick polls, fitness tips and
meet other active people who
love to live fit and healthy lives.
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TheActive!Life| | E 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 R
GET ACTIVE! 9
Knowing how often and how long to exercise is a frequent
concern for a lot of people. Thankfully, the American
College of Sports Medicine (ACSM), a preeminent source of
exercise research, has analyzed the latest data and compiled
an updated list of workout protocols. According to Carol
Ewing Garber, PhD, FAHA, FACSM, chair of the writing com-
mittee: “The scientific evidence we reviewed is indisputable.”
Here are a few highlights of their conclusions.
I CARDIOTRAINING
Adults should get at least 2½ hours of moderate-intensity exer-
cise per week.To meet these requirements, do 30–60 minutes of
moderate-intensity exercise five days per week or 20–60 min-
utes of vigorous-intensity exercise three days per week.
IWEIGHTTRAINING
Adults should train each major muscle group two or three days
each week, using a variety of exercises and equipment. For
each exercise, 8–12 reps improve strength and power, 10–15 reps
improve strength in middle-age and older persons starting
exercise, and 15–20 reps improve muscular endurance.
I FUNCTIONALFITNESS
Also known as “neuromotor” exercise, functional fitness training should be done two or three days per week for 20–30 minutes per
day. Exercises should involve motor skills (e.g., balance, agility,
coordination and gait). This is especially important for older
adults and can include tai chi and yoga.
Garber adds that it’s important to take into account how
much time you spend doing nothing. “It is no longer enough
to consider whether an individual engages in adequate amounts
of weekly exercise,” she says. “We also need to determine how
much time a person spends in sedentary pursuits, like watching
television or working on a computer.”
ACSM updateskey guidelineson exercise.
EXERCISE & FITNESS
The New Rules of Working Out
Regular exercise is the
most fun you’ll ever have
preventing disease.
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TheActiveLife || EXERCISE & FITNESS
To get more bang for your
buck, try high-intensity
sprint intervals.
[research shows
]
High-intensity interval training, such as 30-second sprints, can make short workoutseffective for weight loss. But how do you get started if you’ve never done sprints before?
The goal is to build up to performing 30-second bursts every three minutes using the tread-
mill, stationary bike, elliptical machine, swimming, jogging or road biking. Try a couple of
intervals to get started. Work your way up to five until you can do 10 intervals.
To lessen injury risks, begin with a “sprint” heart rate. A sprint heart rate should exceed
your target aerobic heart rate by about 5%. Increase your sprint heart rate by 5% per week
until you are within range of your maximal heart rate (220 minus your age).
10 IHRSA | w w w . h e a l t h c l u b s . c o m
Do 30-Second Sprints for Quick Results
That’s the average age of the health-club members around the world, according to “The IHRSA
Health Club Consumer Report,” a yearly statistical compilation of the gym industry.39.5 YEARS
That’s how long your
body continues to
burn calories after
45 minutes of vigorous
exercise. The study,
published by the
American College
of Sports Medicine,
defined vigorous exer-
cise as 73% of maxi-
mal oxygen uptake.
14 hours
Pick Up the Pace!Those who walked 1 meter per
second (about 2.25 mph) or
faster consistently lived longer
than others of their age and
gender who walked more slowly,
a new study showed.Source: Journal of the American
Medical Association
Exercise CutsHeart AttackRiskMen who engage in vigorous
exercise at least three hours
per week reduce their risk of
heart attack by 22%, accord-
ing to research published by
ACSM. The exercise had bene-
ficial effects on cholesterol and
other markers of heart disease.
THE TAKEAWAY Between
70–89% of sudden cardiac
events are suffered by men,
but the benefits of exercise
on cardio health serve both
genders. And that three hours
per week is cumulative.
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Photo:Thinkstock(2)
Exercise Helps Ridthe Body of Toxins“Eat healthy and be active.
It certainly prevents somecancers, but, overall, it helpswith your immune systemand your overall health andfunctioning,” says studyauthor Amelia Beaney.
Source: University of New Brunswick
ExerciseRx
90,000That’s the number of breast and colon cancer
cases caused each year by those who don't
get enough exercise, according to evidence presented at the
American Institute for Cancer Research conference late last year.
THETAKEAWAY Just 30 minutes of moderate physical activity each day
can reduce the risk for cancer by 30%.
Healthy,happy and full
of endorphins.Yep,
she’s a gym member.
[ research shows ]
Sure, you work out and love the benefits of the
fitness lifestyle, but you may be having trouble
convincing loved ones of the value of exercise.
Here’s a secret: Don’t tell them it’s good fortheir health. Tell them it’s because it makes
you happier. A recent study by researchers at
University of Michigan found that rebranding
exercise as an immediate boost to happiness
and quality of life is much more effective at
motivating nonexercisers to hit the gym.THETAKEAWAY Life is better for those who
exercise. You know it — now tell the world.
Have Arthritis?Work OutAccording to research
published in Arthritis and
Rheumatism, regular physical
activity can help reduce
symptoms of arthritis, even
without weight loss.
THETAKEAWAY Talk to your
doctor first, but working out
should help ease your arthritis,
not aggravate it.
AerobicExercise MayReduceDementia RiskExercise’s ability to enhance
cognitive function can work
to help stave off neurological
diseases of aging.
Source: The Mayo Clinic
GET ACTIVE! 11
MAKE THE GYM A HAPPY PLACE
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TheActiveLife || HEALTH & WELLNESS
Welcome toMass
issippiThe state named after the “Big
Muddy” has earned the dubious
title of the most obese state,
according to the Trust for
America's Health. The Southern
state weighed in with a hefty
34.4% of its population desig-
nated as obese. Colorado fared
the best with an obesity rate
of 19.8%. In all, obesity rates
increased in 16 states, and not
one state registered a decline.
U.S. LifeExpectancyDropsAmericans are dying younger,
mostly due to obesity-related
diseases. According to
Population Health Metrics, the
U.S. ranks 37 in the world.
Iceland sits on top. In the U.S.,women lag behind men, which
tracks with obesity levels, as
more women than men are
classified as obese.
Is Love the
Ultimate PED?
[ research shows ]
Love is the drug: Don’t
scoff – this is a pretty
good preworkout routine.
Forget steroids. Love is the drug for better
athletic performance. According to a study
from California State University in San
Bernardino, male and female athletes who
were in a love relationship reported better
performance in competitive events. One rea-
son, say researchers, is that love and compe-
tition affect the same brain region, according
to MRI scans. Interestingly, boxers and snow-
boarders were the most enthusiastic propo-
nents of the love-performance connection.
THE TAKEAWAY The study looked at love,
Romeo, not hooking up, meaning that com-
mitment to your partner was a key factor in
the benefit. On the other hand, the study also
found that athletes with high-maintenance
and/or jealous partners had poorer perform-
ances because of their relationships.
GO AHEAD AND SAY IT:
“I’M AWESOME!”It sounds so simple, but it works: Positive, real-time feedback helps you stick to
your training program and make better progress.
Researchers from the University of Pittsburgh found that people who self-
monitored themselves using feedback messages from a personal digital assistant
(PDA) had significantly more success reaching their physique goals than people
who didn’t get feedback. The messages themselves were relatively simple, such
as: “Super job on the physical activity. Try to repeat this tomorrow.” The scientists
believe that the self-monitoring is effective because it makes you more aware
of your current behavior and encourages you to maintain an established
threshold of behavior.
THE TAKEAWAY Pump yourself up with affirmations and other encouraging words
as you complete your workout. You’ve earned it.
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F O O D & N U T R I T I O N
MORE FIBER, LESS
“BAD” FATIncreasing dietary soluble fiber can help you cut danger-
ous fat located deep in your belly, say researchers. In a
study published in the journal Obesity , subjects were able
to cut metabolically nasty visceral fat located in the stom-
ach region and wrapped around vital organs by ingesting
more soluble fiber from vegetables, fruits and beans.
A higher fiber intake can also help lower the risk of car-
diovascular disease. That’s the conclusion of a different
study performed at the Northwestern University Feinberg
School of Medicine, whose lead author, Hongyan Ning,
MD, told Healthday.com: “The results are pretty amazing.
Younger (20 to 39 years) and middle-aged (40 to 59 years)
adults with the highest fiber intake, compared to those
with the lowest fiber intake, showed a statistically s ignifi-
cant lower lifetime risk for cardiovascular disease.”
THE TAKEAWAY Start making fiber a big part of your diet.
Try to ingest at least 35 g a day.
Smart
Snackin’Pistachios are weight-man-
agement superstars. UCLA
scientists found that the fat
in pistachios is not readily
absorbed by the body, making
these nuts the perfect snack.
[ research shows ]
That’s how many people in the United States are sensitive or allergic to gluten, a protein found in wheat, rye and barley.
The hard-to-digest “gluey” substance is a hidden danger and a much bigger problem to people’s digestive systems
than previously believed. Look for more gluten-free products hitting shelves next year.
Fiber foods help
your gut and
your waistline.
Thanks a LatteDrinking coffee helps fight diabetes, depression. Five cups of coffee
per day for two months were associated with metabolic benefits.A different study found that drinking more than
two cups of coffee daily helps reduce
depression in women.
18
MILLION P h o t o s : T h i n k s t o c k
( 3 )
Could it be?
A treat you enjoy
is good for you?
GET ACTIVE! 13
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::FoodSmarts
YOU’VE PROBABLY HEARD ABOUT THE
health benefits of resveratrol, a nutrient
found in the grapes that produce red
wine. Past research on resveratrol has
focused on its anti-aging potential, and
for helping to reduce the risk for heart
disease, cancer, Alzheimer’s disease anddiabetes. But more recent studies have
found other, more compelling advan-
tages of taking resveratrol for people
looking to lose weight and keep fit.
For example:
I Dutch researchers found that resvera-
trol significantly improved metabolism in
the same way that low-calorie diets work.
Resveratrol reduced insulin resistance
and helped protect against the bad
effects of high-fat meals. Said lead
researcher Patrick Schrauwen from
Maastricht University in the Netherlands:
“We need further studies, but I would
advise people to use resveratrol.”
I Research published in the FASEB
Journal suggests that resveratrol may
prevent the negative effects of a seden-
tary lifestyle. “There are overwhelming
data showing that the human body
needs physical activity, but for some of
us, getting that activity isn’t easy,”
summed up Gerald Weissmann, MD,
editor-in-chief of the FASEB Journal .
“Resveratrol may not
be a substitute for
exercise, but it could
slow deterioration
until someone can get
moving again.”
This follows other find-
ings that suggests that
resveratrol also lowers blood
pressure, improves cholesterol
levels, helps blood vessels stay
flexible and blocks free-radical
damage to LDL cholesterol. On the
whole, resveratrol has been shown in
numerous studies to protect the heart
and blood vessels in multiple ways. It’s
also been found to produce an anti-
microbial effect and reduce levels of
periodontitis-causing bacteria, another
heart-healthy benefit.
The French Paradox
Resveratrol has been discussed as
an explanation behind the “French
Paradox” of France’s relatively low rate
of heart disease despite the country’s
high-fat diets and heavy wine con-
sumption, not to mention the smoking
habits of the European country.
While moderate consumption
of red wine may actually
be good for you, to get
enough resveratrol from
the beverage to derive its
benefits requires you to imbibe
Dionysian amounts of the alcoholic
beverage. Because of that, it’s recom-
mended that you get your resveratrol
from capsules or tablets. In the Dutch
study on metabolism mentioned above,
the male subjects took 150 mg of a
resveratrol supplement a day for 30
days. To get that much resveratrol from
wine would mean drinking more than
two gallons a day.
Resveratrol in the grape skin acts a
bit like an immune system for the grape
plant. When a grape plant faces stress
(such as fungal infection, injury or UV
rays), it makes more resveratrol.
You don’t have to track down stressed-
out grapes to find the healthiest
wines. An increasing numberof wine makers have put
this stress-resveratrol
discovery to good use by
selecting resveratrol-rich,
infection-resistant grapevines
for their vineyards.
While resveratrol is found in
the highest concentration in grape
seeds and grape skin, it’s also in other
food sources, including dark chocolate,
green tea, peanuts and blueberries. I
what to takeHere are some guidelines for using resveratrol:
• Look for “trans” and not “cis” resveratrol.
• Avoid fillers or additives such as sugar, starch, gluten, or artificial colorsor flavors.
• Check that it’s made in an oxygen-free environment, and then sealed in air-tightand opaque capsules and vials.
• It’s documented to activate sirtuin (SIRT1) activity.
• It’s produced by good manufacturing practices- (GMP) compliant manufacturers.
• Take 100 mg of resveratrol each day for health promotion, and increase that to 300 mgif you have type 2 diabetes.
Feeling Vine: a nutrient in
grapes may be nature’s
strongest anti-aging agent.
Grape ExpectationsA nutrient from red grapes may boost your
metabolism. BY STACY ACHUA
14 IHRSA | w w w . h e a l t h c l u b s . c o m
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16 IHRSA | www.hea l t hc lubs .com
AMONG THE 1,500-PLUS FRIENDS
personal trainer and competitive figure
athlete Kelly Decolati touts on her
Facebook page are some of Las
Vegas’s loveliest bodies. They
run the age gamut from a Miss
Teen Nevada to 40ish home-
makers trying to attain or regaina bikini-worthy shape.
For Decolati, a powerfully
attractive 43-year-old single mother
of two boys (ages 11 and 13), the social
networking phenomenon offers great
functionality: First, to showcase her
own recent pictures, which span Barbie
Doll–hot to G.I. Jane–tenacious; and
second, to keep track of clients.
In the latter category you can include
Kathryn T., who, like Decolati, is a
mother of two. “I have always trained
extremely hard,” the sunny-haired
44-year-old says, “but it wasn't until I
met Kelly six years ago that I truly real-
ized my full potential. Kelly not only
changed my body, but my mind and
spirit. She has such a positive outlook
on life and level of motivation, it
becomes contagious. My husband
insists that I have the figure of a Playboy
centerfold. I owe it all to Kelly.”
Iron Works
Decolati has more than 15 years of per-sonal-training experience behind her.
Her skills as a kickboxing instructer and
spin-class guru keep her fitness play-
book dynamic. In philosophical terms,
she calls her approach, “Freestyle, in
that I utilize all the most innovative
training toys and tricks.” Although
expressing no preference, Decolati
says that training women represents
her primary area of expertise.
“For women, generally the key areas,
Forever GorgeousLas Vegas trainer Kelly Decolati tells you how to keep your curves at any age.
BY MICHAEL DIGREGORIO
::HotTips trainer seminar
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GET ACTIVE! 17
even more so as we age, are glutes,
hamstrings, abs and arms.” Luck
may be a lady, but to this elite
trainer, iron’s a sure thing. “Weight
training is most beneficial to a
woman trying to regain athleti-
cism, plus the obvious boost to
self-confidence.”
To focus on those aforementioned
“key areas,” the exercises Decolati
has all her female clients perform,
whether age 20 or 50, are squats,
using a barbell, dumbbells and/or a
Smith machine. From there, clients
perform walking lunges with weight.
“Lunges are simply the best,”says Decolati.
Arms and shoulders also get high
priority. She recommends using
supersets, which is a combination of two
exercises done back-to-back without
rest. “The shoulder superset I love is
front rope raises, followed up with side
dumbbell raises. We then move into the
mass builder, a.k.a. the burpee. My prac-
tice is to perform these with heavy —
10–15 lb — dumbbells. We close out
with a decline abdominal combo,
push-ups and dips.” (To see how to
perform a dumbbell burpee, scan the
QR code below.)
Decolati combines the above into a
circuit: In other words, walking lunges
(one lap down a hallway) followed by
push-ups on a bench, then a set of dips
on a bench.
“The concept is to keep moving by
stimulating several different muscles
and energy systems,” says Decolati.
“You keep it challenging and stimulating,
and achieve results faster.” Especially if you follow her advice by weight training
at least twice weekly. “Optimally three
times,” she advises.
Finely Tuned Machine Along with weight training, Decolati
emphasizes intense cardio for women
clients at least three days a week, ideally
five. What is intense? “For a woman
aged 35–45 in moderate to good health,
your heart rate should be a minimum
of 140–170 max,” she explains.
Like many trainers, she advises high-
intensity interval training.
“I personally key on intervals of very
intense, 30-second-minimum sprints or
bouts, with equal or less time recovery.
This allows your heart rate to drop
down to a comfortable level.” Decolati
suggests 45–90 minutes of cardio.
“The more intense the cardio, the less
amount of time you need to expend the
same amount of calories.”Before her clients can begin to realize
their full-spectrum potential, Decolati
offers a keynote address: “From the start,
they need to treat their body like a Ferrari.
By that I mean feed it only high-quality
food and supplementation to ensure that
it runs at the highest level possible.”
To maintain that burn rate, all the
while keeping that engine known as
valuable muscle mass running at an
optimum level, “Women need 1 g of
protein for every pound of lean
mass that they have. For most aver-age women,” adds Decolati, “it will
be about 100 g.” Although she sug-
gests erring on the side of accuracy.
“Have your body composition done.
Find out for sure.” Next, in terms of pri-
orities, comes hydration. “Drink plenty
of water.” Decolati suggests upward of
a gallon a day.
To keep her engine primed, she
also takes the following nutritional
supplements:
• Multivitamin/mineral (for general
health)
• Vitamin B-complex (for stress)
• Vitamin C with bioflavonoid (1,000 mg
for bolstered immune function)
• Calcium (1,000 mg to maintain bone
density)
• Coenzyme Q10 (100 mg; antioxidant,
anti-aging, fat and carb metabolizer)
• CLA (1,000 mg three times per day
with meals to mobilize fat)
• Probiotics (for optimal digestion,
circulation, immune health)
• Glutamine (to prevent muscle wast-ing, maintain intestinal health,
improve brain function)
• Carnitine (500–2,000 mg; mobilizes
fat, heart health, slows aging process)
• 7-Keto DHEA (50 mg/day for fat loss, lean
muscle development, enhance sex drive)
At the same time, Decolati isn’t a new-
comer to the notion of sustainable energy.
To overcome inevitable training plateaus,
she advises, “Don’t cheat yourself; take it
to the next level every time.” I
To overcome
inevitable trainingplateaus, Decolati
advises,“Don’t
cheat yourself;
take it to the next
level every time.”
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18 IHRSA | www.hea l t hc lubs .com
it was mid-August in 2009, and Gina
Carano was devastated. The mixed martial arts (MMA)
fighter was the female headliner in a CBS Saturday
night program intended to capitalize on the popularity
of the fast-rising sport. A rare combination of athletic
talent and lad-mag hotness, Carano was heavily pro-
moted by CBS, who hyped her bout with Christiane
“Cyborg” Santos for weeks. The fight barely lasted a
round. Carano was badly savaged by Cyborg, a fear-
some Brazilian brawler, who gave the brunette beauty
her first loss as a pro fighter.
While nursing her wounds, Carano received a call
from her agent, who said he had been contacted by
a Hollywood heavyweight director named StevenSoderbergh (“Erin Brockovich,” “Oceans 11,” “Traffic”).
The famed filmmaker had watched the fight and been
impressed by Carano’s skills, charisma and natural
beauty. Would she be interested in meeting him to
discuss a film role?
Two and a half years later, Carano is poised to
become Hollywood’s next big action star. Soderbergh
assembled an all-star cast to support Carano, including
Ewan McGregor, Michael Fassbender, Bill Paxton,
Channing Tatum, Antonio Banderas and Michael
Douglas, for the spy thriller “Haywire,” scheduled to
hit theaters on January 20. Carano plays Mallory Kane,
a butt-kicking secret agent who gets double-crossed
and left for dead by her scheming boss, played by
McGregor. She, ahem , has a problem with that and
take matters into her own flesh-pounding, throat-
clutching hands.
Speaking at the AFI festival after a screening of
“Haywire,” Soderbergh joked that he wanted Carano
to “beat her way through the cast.” She obliged.
“Haywire” is a pulse-pounding, nonstop thriller with
scenes in Majorca, Dublin and other distant locales.
Already well conditioned for stunt work, Carano turnsout to be a natural actress, and the telegenic appeal
that she showcased as a headlining MMA fighter and
cast member in the short-lived reboot of “American
Gladiators” translates well to the big screen.
Despite her improbable star turn, Carano remains
an unpretentious, cheery, girl-next-door type, who’s
the nicest person who will ever choke you into uncon-
sciousness. We caught up with her recently to talk
about the real-life Hollywood fairy tale she’s living.
Move over Sly, Arnold and the rest of you phonies. Gina Carano redefines the
Hollywood action star in the new A-list film “Haywire.” And she’s the real thing.
beauty lethal
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BY JIM SCHMALTZ
GET ACTIVE! 19
Get Active: How did the film come together?
Gina Carano: After that Cyborg fight, I was just
crushed. I had a black eye and that fight just didn’t go
the way I wanted it to at all. Then my agent calls me
and says, “Hey, I’ve got this director who would really
like to meet you.” I said, “That’s the last thing I want
to do. I don’t want to meet anyone right now. I’m
not happy.” And he said, “Look, Gina, this man did
‘Traffic’ and ‘Erin Brockovich.’” “Traffic” was a movie
I saw years ago and it really touched my heart. It was
a film I’ll never forget. So I decided to meet him.
GA: What was the first meeting like?
GC: I picked Steven up at the airport, and he was
wearing jeans, a baseball cap, glasses and a backpack.
I’m embarrassed to say that I had no idea who he was.
We had a four-hour conversation. We talked about
fighting, family, life experiences. He said, “I want to
do a unique action movie with you and make you the
star of it. I don’t have a script yet, I don’t have any
money or a studio behind it, but my first thing was
to meet with you. Would you be interested in doing
that?” And I said, “Absolutely.” A couple days later he
had two studios bidding for it, and a couple months
after that I was in training for it.
GA: Do you mean acting lessons?
GC: No, actually he didn’t have me doing any acting
training. He wanted it to be very authentic and real.
He didn’t want any acting coaches to get into my head
and mess me up, I guess. A week before filming I
started reading lines a little bit with an acting coach,
but not very much. Pretty much the actors on set
were my acting coaches.
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GA: So you were doing stunt training?
GC: Yes. My training consisted of three hours of stunts in the
morning.That’s learning how stunt guys fight, and it’s a completely
different art, really, with more freedom to do whatever you want
and have a little bit of imagination and creativity. It was fun.
GA: What was it like fighting without contact?
GC: It was like creating something beautiful and still doing
what I love without actually having to hurt anybody, which was
a nice change for me. I’m not this ridiculously angry person —
well, I probably am a little angry [laughs ] like anybody is. It was
about developing the coolest fight scenes we could create.
GA: I read where you trained with a guy from Mossad, the famed
Israel spy agency.
GC: Yes, his name is Aaron Cohen, and he was great. The
Mossad training was more about gunplay and pretty much
becoming a 12-year-old boy playing war. That was really fun
for me — it was like boot camp for Mossad.
GA: Was it intimidating being on a major movie set for the first
time, knowing you’re the star?
GC:Not once did I have to worry about what I was doing. I
think Steven is a genius at what he does. I was able to trust
him. In MMA you trust your coach, and it’s nice to have that
one person give you a game plan and an outside perspective.
That is what Steven was to me. I’ll be a fan of his for life. To
take a chance and open up that door for me was really special.
GA: Are you ready for the attention coming your way?
GC: All the people who I’ve met in MMA and for the movie so
far are really cool. I’m very open to meeting people. I’ve had a
couple of crazies here and there who were a little bit out of con-
trol, and a couple of stalkers, but hopefully things won’t change
that much. I don’t really know how people are going to take the
film or how they’re going to treat me afterward. I have no idea.
GA: What was it like working with so much A-list talent?
GC: Not only did Steven have that vision and know exactly
what he wanted, but he also surrounded me with beautiful
people. I showed up in Dublin and Michael Fassbender
became my mentor. He realized that here’s a girl who has
never done this before, and he was so open to working with
me. And Ewan McGregor was lovely and just wanted to help
me. Every single one of them spent time with me. Michael
Angarano and Channing Tatum helped me out more than
they’ll know just by being regular human beings, but at the
same time being so incredibly skilled and talented at what
they do and sharing whatever they could with me in the most
natural, comfortable way. It was, by far, one of the most won-
derful experiences I’ve ever had in my life.
GA: I heard you were having a hard time getting Channing
Tatum to hit you in your fight scene.
GC: Channing is a really athletic, agile guy. He’s an older-
brother type and was constantly thinking he could talk sh-t
to me and get a story out of it. He had heard all of these little
funny stories from everyone else, and that ended up being
his story, him taunting me. [Laughs.]
GA: What other funny things happened during fight scenes?
GC: Fassbender, he’s dynamic. There was this one part where
20 IHRSA | w w w . h e a l t h c l u b s . c o m
“Mallory
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we were training for our scene in the stunt room and we
bumped knees. Well, I didn’t know we bumped knees, but
after we got done Fassbender was grabbing his knee, saying,
“Oh, my gosh, how is your knee?” And I was like, “It’s fine.”
I’m used to bashing knees when I kick so my bones are used
to it. But he had to get an ice pack. He was like, “Holy sh-t, I
can’t walk.” [Laughs.] And Ewan McGregor punched me in the
head and I asked him if his hand was OK.
GA: Do you have a favorite fight scene in the film?
GC: A lot of people respond really well to the Fassbender
fight scene, which I think was special because that was
the first fight we shot. But honestly, all of them were so
uniquely different. I really love that about every single fight
scene: they’re unique and they all tell cool stories about
that person.
GA: Did you identify with the character of Mallory Kane?
GC: I think it’s funny because Mallory is completely the oppo-
site of me. She doesn’t smile throughout the whole movie. If you know me, I’m constantly smiling. It was a challenge and
was really an acting job for me to be serious. I’m not an
alpha-female at all, and she’s sitting there giving orders to
guys the whole time. She’s definitely different than me in
almost every single way, except for how physical she is.
GA: Do you still train like a fighter?
GC: I built a gym in my garage. It kind of gets harder the more
exposure I get to train in public settings. All of a sudden I’ve
got guys and girls trying to take my head off because I’m
Gina Carano.
GA: Does that happen a lot?
GC: Yeah. Of course. I’ve gotten my ass handed to me. The
more my name gets bigger, the more the ass-whoopings get
harder. [Laughs.] Everybody wants to walk away and say, “Oh,
yeah, I dropped Gina Carano today with a body shot.”
GA: Do you think you’re done with professional fighting?
GC: I can’t say that I’m done with fighting; I’ll never be done
with it. It’s my passion. I spent the last 10 years of my life in it,
so it’s definitely something that I’ll never let go of. I’m not
retired yet. I’m not sure what’s ahead of me. I’ve got my life
pulling me one way at this moment, but it could change again.
GA: You do want to continue a movie career?
GC: Absolutely. It’s a dream come true. I’d love to continue in
movies. I know I can’t fight forever. We’ll see. I’m actually just
really grateful for the opportunities I’ve received thus far. I’ve
done a lot that other people don’t get to do, so I’m going to be
thankful for it, not get greedy, and keep trying to do more.
GA: Do you like to be seen as a role model for young girls?
GC: Absolutely. I think that role models sometimes are made
to be built up and then let everybody down, so I’m definitely
putting myself out there as a human being. I’m never going
to pretend that I’m perfect. I definitely have different weird
quirks about me. We were all given gifts that we can focus on
and make beautiful. I hope that girls and women — and even
guys — realize that there are a lot more girls out there like me.
We’re not all 90 lb. Sometimes we’re awkward, sometimes
we’re physical, and sometimes we like different, darker things.
And that’s OK. I
GET ACTIVE! 21
Fox ontheRun: In “Haywire,”
Carano pursues bad guys from
Barcelona to Dublin.
ompletely the opposite of me. I’m not an alpha-female at all … .”
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NOMATTERHOWHARDYOU EXERCISE, if you don’t eat to reach your body goals, you’ll never
succeed. In fact, some experts pin the calculus for achieving successfulweight management at
80% diet, 20% exercise.
OK, so diet is important. But the obstacles to win at the diet game are formidable.
Temptations, cost, toomanychoices, too fewchoices, peer pressure, family pressure, hectic
lifestyles, evolutionary imperatives and genetics all conspire against your efforts to eat the way
youshould.
To help simplify the process, we’ve put together a guide to the latest research and expert
opinion on choosing an eating plan that’s right for you. We go through some diets physicians
and dietitians favor, and offer a rundown of behavioral and commercial diet programs.
First, here are some essential rules of building an eating plan that will give you the results you want.
22 IHRSA | w w w . h e a l t h c l u b s . c o m
BY ADAM GONZALEZ
Here’s a guide
to choosing
the best eatingplan for
your goals.
Rule #1: Exercise. Seems obvious, but regular physi-
cal activity has a more direct effect on your eating
habits than you may realize. Scientists have recently
discovered that exercise can strengthen the part of the brain responsible for “inhibitory control.” Said
the researchers in the journal Obesity Reviews :
“Increased physical activity may help compensate
and suppress the hedonic drive to over-eat.”
Exercise can also make the brain more sensitive to
physiological signs of fullness. Thus, the benefits of
exercise are short-term (affecting metabolism) and
long-term (affecting behavior). To get better results,
try to burn approximately 1,500–2,000 calories per
week through physical exercise.
Rule #2: Eat slowly. A recent study found that those
who ate fast were heavier. Specifically, fast eaters con-
sumed about 3.1 oz of food per minute, medium-speed
eaters ate 2.5 oz per minute, and slow eaters consumed
2 oz per minute. Interestingly, most people eat high-
calorie refined grains, such as white breads, pasta
and potatoes, faster than healthier whole grains. Also,
portions, people! Keep them modest.Rule #3: Choose behavioral programs if you need
extra motivation. This depends on the individual, but
the U.S. Preventive Services Task Force funded a study
that found that weight-loss programs that focus on
changing behaviors with eating plans were more
successful. These include commercial programs like
Weight Watchers, Jenny Craig and other plans that
involve group support, accountability, clear goals and
exercise encouragement.
Rule #4: Be patient. Don’t beat yourself up if the
weight doesn’t drop off even if you follow every fat-
losing edict in the universe. Sometimes the deck is
stacked against you due to our evolutionary wiring that
developed during periods of starvation. One recent
study in the New England Journal of Medicine strongly
suggests that weight regain has a lot more to do with
hormones involved in appetite regulation than lack of
willpower. Maintaining fat loss can be complicated, so
keep at it and make healthy living your first priority.how to win
at dieting
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GET ACTIVE! 23
Conquer the scale with an
eating program that fits
your personal profile.
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the best eating plans An expert panel convened by U.S. News & World Report
scored the most well-known diets on a scale of one to five,
with five being best. Here’s how they ranked.
1The Dash Diet (4.8). A diet designed to prevent high
blood pressure, DASH stands for Dietary Approaches to
Stop Hypertension. It’s endorsed by the U.S. Department of
Health and Human Services. It’s low in saturated fat and salt.
2 The TLC Diet (4.7). The Therapeutic Lifestyle Changes
diet was developed by the National Institutes of Health.
Designed for those with heart disease or at high risk for it, the
TLC diet is low in saturated fat (less than 7% of calories), and
high in fiber and calcium.
3 Mediterranean Diet (4.6). Healthy and satisfying, this
eating plan includes plenty of fresh produce, whole
grains, heart-healthy fish and olive oil. You can also throw
back a glass or two of red wine with dinner.
4Mayo Clinic Diet (4.5). The plan promotes eating low-energy-dense food, so you feel fuller on fewer calories.
Recommended foods include whole-grain carbohydrates,
lean sources of protein such as legumes, fish and low-fat
dairy, and heart-healthy unsaturated fats.
5 Volumetrics Diet (4.5). Volumetrics, like the Mayo Clinic
plan, is designed to promote satiety through low-density foods
like fruit, vegetables, whole grains, nonfat dairy and lean meats.
Here are other diets that were scored:
6) Weight Watchers (4.4)
7) Jenny Craig (4.3)
8) Ornish Diet (4.1)
9) Vegetarian Diet (4)
10) Nutrisystem Diet (3.9)
11) Glycemic-Index Diet (3.5)
12) SlimFast Diet (3.5)
13) Zone Diet (3.5)
14) South Beach Diet (3.5)
15) Eco-Atkins Diet (3.1)
16) Medifast Diet (3)
17) Vegan Diet (3)
18) Paleo Diet (3)
19) Raw Food Diet (2.2)
20) Atkins Diet (2)
Sowhat’s best for you?Depends
on your goal. The panel that scored
these diets distinguished between
the best weight-loss plans (Weight
Watchers and Jenny Craig), best
diabetes plans (DASH and Mayo
Clinic) and heart-healthy plans
(Ornish and TLC). This is no
one-size-fits-all list.
Also, some people choose eating plans like raw food and
vegetarian diets for reasons that have to do with philosophical
viewpoints or concerns about how food is prepared and man-
ufactured before being sold in supermarkets.
prepared-meal plans A study published in the Archives of Internal Medicine com-
pared prepared-meal plans like Jenny Craig and Nutrisystem
to traditional diets. Of the 302 overweight patients participat-
ing in the randomized study, many were suffering from
hypertension, dyslipidemia (too much fat in their blood)
and/or type 2 diabetes. The doctors found that people on
both diets lost weight and improved their blood pressure and
cholesterol levels, but the group that used prepared meals
“showed greater improvement in quality of life … and com-
pliance.” In other words, it can be easier to stick to a healthy
eating plan if someone else is making the choices for you.
I how do i finda plan? There are dozens of companies that will deliver prepared
meals to your home or office. Some are probably familiar, but
there are many choices out there, each of which offers some-
thing a little different. You should familiarize yourself with the
various options on their company websites.
Some prepared-meal plans allow you to customize nearly
every item of your menu; others follow a more rigid structure,
with some room for substitutions based on personal tastes
and allergies.
Also consider how much support you’ll want. Programs
have different levels of reinforcement, including in-person
meetings, telephone check-ins with counselors, on-call
nutritionists, and online chats and discussion forums. Even
if you want to go it alone, at least be open to trying support
options, as some companies report better results with
their clients who participate in support programs.
And, of course, a major consid-
eration is price (which can vary
24 IHRSA | www.hea l t hc lubs .com
Low-density foods like low-
fat dairy, fish and veggies
offer fullness on fewer bites.
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a lot), and exact pricing information can be
extremely difficult to find on many of these
companies’ websites. Before committing to
any plan, you should know exactly how
much you’ll be paying, when you can cancel
if you don’t like it, and how to suspend food
deliveries if you’re traveling.
Do your research and narrow your options
online. Write down questions as they occur
to you, then call each company’s toll-free
line with any questions you might have.
Compare the answers. Was the representa-
tive helpful, knowledgeable and friendly?
I is it right for me? See if you find yourself on our top 10 list
of people who might benefit from a meal-
delivery service.• People with low self-control. If you’ve
failed at other weight-loss plans because it’s
too easy to take a second helping or sneak a
scoop (or two) of ice cream, portioned meals
can be a good way to regulate impulse eating.
• People who don’t cook. If your usual dinner
involves a microwave and an entrée from the grocery freezer
case, these prepared-meal programs will seem familiar and, in
many cases, be healthier than supermarket frozen dinners.
• People with portion-control problems. If your particular
dieting devil is too much food rather than the wrong foods,
any of these programs might help you retrain your eye — and
your stomach. When nutrition labels discuss serving sizes, for
instance, one serving of meat is 3 oz, or the size of a deck of
playing cards. Prepared-meal plans can help you recognize
what nutritionists mean by one serving of meat or two servings
of vegetables.
• People who find menu planning stressful. Shopping, ingre-
dient checking, weighing and measuring, and counting points
or calories can be enough to sink a dedicated dieter. Prepared
meals eliminate all the calculation and guesswork, letting you
concentrate on weight loss and exercise.
• People who skip meals. One big component of diet success
is keeping your body fueled all day. Most of the plans include
three meals plus snacks. If you’re the type who skips break-fast and ends up gorging at dinner (or after dinner), prepared-
meal plans can help you develop healthier, more balanced
eating habits.
• People who are emotional eaters. Do you find yourself
eating more, or almost unconsciously, when unhappy or
under stress? While a prepared-meal diet can’t address
the root causes of emotional eating, it can force you to
be more aware of everything you put in your mouth, con-
necting food with actual hunger.
• People who want to eat at home more often. If you’re
time-crunched and find yourself gobbling fast food
several times a week, a prepared-meal plan can be a good
way to meld convenience with better nutrition.
• People who don’t travel extensively. While all the major
plans allow you to stop and start deliveries, you have to keep
on top of your orders — and it’s easy to fall into bad old eat-
ing habits while you’re on the road.
• People who are realistic about expectations. No prepared
meal can taste as good as homemade chicken and dumplings,
or the carbonara at your favorite Italian restaurant.
• People who can afford it. None of these plans costs less
than $10 a day per person, and most are between $20 and $50
a day, making them impractical for many families. You’ll be
saving money on groceries, but even so, a plan that costs $18
per day adds up to $540 per month for one person.
Remember: A delivered-meal plan isn’t right for everyone,
and it’s definitely not a permanent solution to weight loss.
You need to be ready to learn how to make some gentle, per-
manent changes in your relationship with food. All of these
plans offer assistance in dealing with portion sizes and better
ingredients. For some people, prepared meals are just what
they need to start making healthier choices. I
If your dieting devil is too much
food rather than the wrong foods,
these plans may help you retrainyour eye — and your stomach.
P h o t o : T h i n k s t o c k
Prepared-meal plans can
help those with self-control
issues about diet compliance.
GET ACTIVE! 25
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“hardwired” for
success
W e’ve come a long way from the days when
we wore loincloths and dragged our
knuckles in the dirt. Today, we have the
advantages of electricity, easily accessible food and
mechanical transportation. That’s the good news. It’s
also the bad news — for our bodies.
Cavemen didn’t have treadmills, diet plans or
weight machines, yet they were fit and energized
enough to chase down prey and survive the harsh
environment of the Paleolithic era. While our tech-
nological achievements and intellectual develop-
ment have progressed dramatically, our bodies are
a little more stubborn. They’re resistant to change,
biased toward homeostasis.
This genetic predetermination is at the heart of a
compelling new book called “Hardwired for Fitness”
(Basic Health, 2011), written by Robert Portman, PhD,
and John Ivy, PhD. Longtime training and nutrition
authorities, Portman and Ivy painstakingly studied thelatest research on evolutionary biology and its relation
to exercise and nutrition, and realized how much our
current lifestyles undermine our natural physical
potential. We may be living in the 21st century, but our
biological systems are still stuck in the past.
How your evolutionarycircuitry can
help you maximizeyour body’s potential.
BY JIM BRANDT
GET ACTIVE! 29
P h o t o : T h i n k s t o c k
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30 IHRSA | w w w . h e a l t h c l u b s . c o m
tuning in to your body’srhythmsPortman says that our Paleolithic
ancestors relied on survival mecha-
nisms that had a lot to do with the
timing of our metabolic pathways
and circadian rhythms, those 24-hour
biological clocks that drive our
physiological processes. “There’s a
tremendous body of research that
shows that circadian rhythms control
all of these pathways,” say Portman.
“They’re part of our DNA.”
He gives an example of somebody
who works a graveyard shift. “We are not
nocturnal creatures. We don’t have the
eyesight or hearing to hunt at night.
Night-shift workers tend to have a muchhigher incidence of type 2 diabetes and
obesity, and the reason is that they can’t
process food into energy very efficiently.”
These “hardwired” genetic qualities
are one reason why most diets don’t
work: They go against our body’s natu-
ral metabolic rhythms. The solution,
says Portman, is timing your training
and nutrition to take advantage of the
way our bodies are primed to operate.
“If you begin to resynchronize your
metabolic circuitry, your fitness
circuitry, it becomes far easier to get
into shape and stay in shape,” says
Portman. “That’s really what ‘Hardwired
for Fitness’ is about.”
The book presents detailed training
charts, meal plans and clear directives
on how to take advantage of the “four
functional intervals of the day” and the
best times of the day for your body to
utilize carbs and protein.
THE FUNCTIONAL EATING PLANOur bodies have remarkable metabolic capabilities.
The challenge is knowing how to realize this metabolic
potential. Functional eating is a powerful new tool to
help do just that.
Recognizing how the body’s metabolic needs change over
the course of the day is the first step to implementing a func-
tional eating plan. There are three primary functional intervals in the day:
7AM to 9 AM
When you are sleeping, your body calls upon energy reserves stored in muscle
and fat cells to maintain minimal function. This process involves the stress hor-
mone cortisol. Just prior to daybreak, cortisol levels are highest. The morning
interval is critical to reduce cortisol levels and prime your metabolic machinery.
9 AM to 5 PMWe are hardwired to be active during daylight hours. As a result, the metabolic
machinery that converts food into energy is in a heightened state of activation
during this interval.
5 PM to 11 PM
During this period of the day, the pathways responsible for building and repairing
protein are most active.
Functional eating is simply a matter of eating appropriately for each functional time
period of the day. Doing so is as easy as following these seven basic guidelines.
I Never skip breakfast. The ideal breakfast consists of about 80% carbs and
20% protein. This ratio will not only reduce cortisol levels, but also replenish
muscle energy stores depleted while you were sleeping.
I Eat high-carbohydrate foods between 9 a.m. and 1 p.m. to ensure that the
muscles and brain have sufficient energy.
I Decrease consumption of carbohydrate-rich foods throughout the afternoon
and evening.
I Consume 55% of your daily calories by 1 p.m. to parallel the body’s energy
needs.
I Eat high-protein foods between 5 p.m. and 8 p.m. The protein turnover circuit
is most active during this period because it is not competing with the path-
ways responsible for generating energy.
I
Keep fat intake to a minimum in the morning and throughout most of the day,but increase your intake of healthy (mainly plant) fats in the evening. Since
these fats are especially potent suppressors of hunger, this strategy helps keep
you full in the period between dinner and bedtime.
I Whatever time of day you work out, make sure you pay close attention to your
fueling and recovery nutrition.
— Robert Portman, PhD, a well-known sports science researcher, is coauthor of
“Nutrient Timing.” “The Functional Eating Plan” is summarized from his latest
book, “Hardwired for Fitness.”
“Much of the current
thinking about diet
and exercise isn’t
really consistent
with how our bodiesreally work,” says
Portman.
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“You have four circuits,” explains
Portman. “You have an energy circuit,
an appetite circuit, a stress circuit and
a protein turnover circuit. Once you
begin to screw with your circuitry, you
have problems.”
you can’t beat mothernatureToo many people set themselves up for
failure because they’re working against
their DNA. “Much of the current think-
ing about diet and exercise isn’t really
consistent with how our bodies really
work,” says Portman.Certain modern lifestyle habits, like
lack of sleep (less than eight hours
per night), disrupt our genetically pro-
grammed metabolic pathways, elevating
cortisol and creating inefficient nutrient
processing. Crash dieting is another
significant disruption to our built-in
circuitry, which is why weight regain
is such a common consequence of
restrictive, short-term diets.
Portman and his co-author Ivy have
identified precise models that will
restore your natural rhythms and propel
you into a “red zone” of hyper-efficiency.
One example Portman gave us is about
exercise: “There actually is a better
time to exercise based on our circadian
rhythms, and it tends to be late after-
noon. So if you’re doing strength training
and you want to maximize
your efforts, you’re better
off doing it in the late
afternoon. There is a lot
of data that has to do with
our circadian rhythm and
body temperature, which
correlates with the effi-
ciency of strength and
power improvements.”
Portman emphasizes
that it’s important to exer-
cise whether or not you
can incorporate the late-
afternoon workout, and
there are numerous other
ways to take advantage of
your preinstalled circuitry that are easy to introduce
into your schedule. With
nutrient timing and other
techniques that Portman
and Ivy have developed,
you’ll be better able to
control your hormonal
responses and increase
your energy levels. You’ll
learn to work with your
body’s endogenous systems
instead of fighting them.
Says Portman: “Once you recognize
the interrelationships between the cir-
cuits and how they are turned on and
off, you can implement a program so
that your fitness circuitry is helping you
achieve your fitness goals rather than
serving as an obstacle.” I
GET ACTIVE! 31
P h o t o : T h i n k s t o c k
GET THE BOOK!
“Hardwired for Fitness” is available
at bookstores everywhere, or
you can order directly from the
publisher (call 800/575-8890
or visit basichealthpub.com).
There actually is a better time to exercise based on our
circadian rhythms, and it tends to be late afternoon.
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32 IHRSA | www.hea l t hc lubs .com
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Here’s a women’s guide to sculpting gorgeous glutes.
W ithout question, women have more trouble firming up the backside than any other area of
the body. This is the first place women tend to store fat, making it especially difficult to tone.
Worse yet, this region is prone to cellulite, bringing about the dreaded “cottage cheese” appearance.
Training won’t, by itself, reduce excess fat in your hamstrings and butt. As I noted earlier, you
cannot spot-reduce body fat. But by combining training with a proper nutritional regimen, you
can sculpt these muscles to create an enviable posterior. If your butt is flat, you can shape it to
give a rounded appearance. If your hamstrings are loose, you can tone them to achieve a rock-
hard look. Regardless of your present condition, with a little hard work, a firm, shapely backside
can be yours.
BestSeatin theHouse
GET ACTIVE! 33
BY BRAD SCHOENFELD
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Bodysculpting Routine You can activate the hamstrings at both the hip and knee joints,
but the glutes only at the hip. Thus, the hamstrings and glutes
are classified into movements that train both muscle complexes
together and exercises that target each complex individually.
Group1:
Stiff-legged deadlifts, back kicks, good mornings, hyperextensions,
and similar variations
Although they use only one joint (the hip) in performance,
these exercises are compound movements (movements using
several different parts) in disguise. The lower back (spinal
erectors), glutes and hamstrings are all involved in their exe-
cution. To maximize the stress to the hamstrings and glutes,
you must focus on contracting them on each repetition
(although the lumbar muscles are still involved as stabilizers).
Group2:Leg curls and similar variations
These movements focus on the hamstrings, with minimal stress
on the glutes and lower back. (The calves also play a small, sec-
ondary role in exercise performance). Leg curls provide several
alternatives (standing, seated, kneeling, lying), and you can
perform them using both legs together or one at a time.
Group3:
Abductor exercises and similar variations
These exercises focus on the glutes, with only minimal activation
of the hamstrings. Abduction movements (that is, bringing your
leg away from the midline of your body) target the gluteus medius
and gluteus minimus, which are often overpowered by the much
larger gluteus maximus.These exercises produce superior gluteal
shape, giving your butt a tight, toned appearance.
Bodysculpting Tips• You should be careful doing any of the exercises in Group 1 if
you have previously injured your lower back. The muscles of the
lower back (spinal erectors) are highly involved in the perform-
ance of these movements and can receive excessive stress,
especially when you use weights. If this is a concern, you should
employ unweighted versions of these movements (such as hyper-
extensions) that safely stimulate the hamstrings and glutes while
simultaneously strengthening the muscles of the lower back.• To apply proper stress to your glutes, you must concentrate on
contracting these muscles on every repetition.Women generally
have difficulty understanding how to contract their glutes prop-
erly during exercise performance. If this is your concern, practice
the movement without weights until it becomes second nature.
• An excellent way to increase the muscle tone of the glutes
is to supplement your training with butt squeezes (a method
called isotension). This technique is both effective and
extremely convenient. You can perform them almost any where,
including when you are on the couch watching television, in line
at the supermarket, or in bed before sleep. Simply contract your
glute muscles, hold the squeeze for as long as possible (aim for
30 seconds or more), then release. After you are comfortable
with the technique, try to do them in sets, counting each squeeze
as one repetition. Perform 3 sets of 15 repetitions several times a
week and you’ll soon have buns of steel!
• During open-chain hamstring exercises (leg curls and their
variations), you can shift emphasis to various muscles of the
hamstrings by varying your leg position. Turning your legs
slightly outward (external hip rotation) targets the biceps
femoris, while turning your legs slightly inward (internal hip
rotation) works the semitendinosus and semimembranosus
to a greater degree. Be careful, though, to stay within a com-
fortable range; excessive hip rotation when combined with
intense knee flexion can lead to a joint-related injury.
The ExercisesHYPEREXTENSION
Begin by lying prone in a Roman chair with your thighs resting on the
restraint pad and your heels hooked under the rollers. Keep your hands
across your chest and arch your lower back. Slowly raise your torso
upward until it is just short of perpendicular with the floor. Contract
your glutes, and then reverse direction, returning to the start position.
REVERSEHYPEREXTENSION
Begin by lying facedown on a flat bench with your lower body
hanging off the end of the bench and your feet just touching the
floor. Grasp the sides of the bench with both hands to support
your body. Slowly raise your feet upward until they are parallel
with the ground, contracting your glutes at the top of the move.
Then reverse direction and return your legs to the start position.
34 IHRSA | w w w . h e a l t h c l u b s . c o m
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GET ACTIVE! 35
P h o t o s : C o u r t e s y H u m a n K i n e t i c s
BUTT BLASTER (above)
Begin by kneeling in a Butt Blaster machine. Place your
forearms on the arm pads and your left foot on the
footplate. Slowly push back your left leg; stop just short
of locking your knee. Contract your glutes, and then
reverse direction, slowly returning to the start position.
Repeat with your right leg after finishing the desired
number of reps with your left leg.
CABLEBACKKICKBegin by attaching a cuff to a low cable pulley and to your right
ankle. Face the weight stack and grasp a sturdy part of the
machine for support. Slowly bring your right leg back as far as
comfortably possible without moving your upper torso. Contract
your glutes. Slowly return to the start position. Repeat with your
left leg after finishing the desired number of reps with your right leg.
GOODMORNING
Begin by resting a barbell across your shoulders, grasping the
bar on both sides to keep it balanced. Assume a shoulder-width
or slightly wider stance and keep your lower back taut through-
out the movement. Slowly bend forward at the waist until your
upper body is roughly parallel with the floor. In a controlled fashion,
slowly reverse direction, contracting your glutes as you raise
your body back to the start position.
STIFF-LEGGEDDEADLIFT
Begin by standing with your feet shoulder-width apart. Grasp
two dumbbells and let them hang in front of your body. Keeping
your knees straight, slowly bend forward at the hips and lower
the dumbbells until you feel an intense stretch in your ham-
strings. Then reverse direction, contracting your glutes as you
rise upward to the start position.
SEATEDLEGCURL
Begin by sitting in a seated leg curl machine and placing your heels
over the roller pads. Lower the leg restraint over your thighs so thatthey are secure. Slowly press your feet downward as far as com-
fortably possible, contracting your hamstrings when your knees are
fully bent. Then reverse direction and return to the start position.
KNEELINGLEGCURL
Begin by kneeling in a kneeling leg curl machine, placing your left
heel underneath the roller pad. Place your forearms on the restraint
pads for support. Slowly lift your left foot upward, stopping just
short of touching your butt or as far as comfortably possible.
Contract your left hamstring, and then reverse direction, returning
to the start position. After performing the desired number of repeti-
tions, repeat the exercise with your right leg.
LYINGLEG CURL (at left)
Begin by lying facedown on a lying leg curl machine, with your heels hooked underneath the roller pads. Keeping your
thighs pressed to the machine’s surface, slowly lift your feet upward, stopping just short of touching your butt or as far
as comfortably possible. Contract your hamstrings, and then reverse direction, returning to the start position. To increase
stress to the hamstrings, choose a machine that permits a bend at the hips. To perform the move at home, attach ankle
weights to both ankles. Lie down on a bench and perform the move as described.
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STANDINGCABLELEGCURL
(above, including at home)
Begin by attaching a cuff to a low cable pulley and then
securing the cuff to your right ankle. Position yourself sothat you are facing the weight stack, and grasp a sturdy
portion of the machine for support. Slowly flex your right
knee, stopping just short of touching your butt with your
foot as far as comfortably possible. Contract your right
hamstrings, and then reverse direction, returning to the
start position. After performing the desired number of
repetitions, repeat the exercise with your left leg. At
home, attach a strength band to a stationary object and
then fasten it to your ankle. Grab on to a stationaryobject and perform the move as described.
MACHINEABDUCTION
Begin by sitting in an abductor machine, and with your legs
together, place your outer thighs on the restraint pads.
Slowly force your legs apart as far as comfortably possible.
Contract your glutes, and then reverse direction, returning
to the start position.
CABLE ABDUCTOR PULL
Attach a cuff to a low cable pulley and then secure the cuff to
your right ankle. Position yourself so that your left side faces the
weight stack and grasp a sturdy portion of the machine for sup-
port. Pull your right leg across your left leg and directly out to the
side. Contract your glutes, and then slowly return your leg along
the same path back to the start position. After finishing the
desired number of repetitions, invert the position and repeat with
the left leg.
LYING ABDUCTION
Begin by lying down on your left side. Bend your left leg at a
90-degree angle and bring your left foot to rest underneath your
right knee. Keeping your right leg straight, slowly raise it as high
as possible. Contract your glutes, and return to the start position.
After finishing the desired number of repetitions, turn over and
repeat the process with your left leg. For added intensity, attach
leg weights to your ankles. I
36 IHRSA | w w w . h e a l t h c l u b s . c o m
At Home
Get the Book!
“Sculpting Her Body Perfect” by
Brad Schoenfeld is filled with great
training routines for all body parts,
along with tips on cardiovascular
training, all designed specifically for
women. Buy it anywhere books are
sold or go to humankinetics.com.
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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
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GettingYourWorkout
atWorkYou’ve read the statistics about the
damage to your health that results from
spending too many sedentary hours at your
desk. Some exercise advocates suggest
several “walking breaks” throughout the
day, but one enterprising company came
up with a much more elegant solution. It’s
called a “kickstand desk.”
As you can see from the photo, it’s a
simple, stripped-down desk surface with
metallic legs that has a stationary bicycle
for a chair. It retails for $1,499, and can
be ordered at kickstandfurniture.com.
Since so many of our jobs make us feel
like we’re going nowhere fast, you may
as well get something for your trouble.
Learn to
Love YourWorkout
If going to the gym sometimes feels
like you’re on a visit to a session with
the Marquis de Sade, then you’ll
understand the title of a new book
“Working Out Sucks! (And Why It
Doesn’t Have to): The Only 21-Day
Kick-Start Plan for Total Health and
Fitness You'll Ever Need.” Written by Chuck Runyon, CEO of
Anytime Fitness, the world’s fastest-growing health-club chain, the book aims to
“speak truth to blubber” in changing the way you approach training by giving
you strategies that defy long-held myths and misconceptions about working out.
Helping Runyon “deprogram” you from bad habits are co-authors psychologist
Rebecca Derossett and dietitian and personal trainer Brian Zehetner. Together, they’ve
developed a 21-day plan that gives you no-nonsense advice in utilizing fitness and
health techniques that will motivate you to finally rid yourself of destructive attitudes.
Go to amazon.com or other fine bookseller to get your copy now.
::Culture&Community
By now, everybody owns some type of mp3 player, whether it’s an iPod or smartphone, so hooking up to musica l
motivation while working out is automatic for many people. Smart people, that is, because studies have
shown that jamming to adrenaline-fueled tunes while exercising — especially when running and performingother cardio routines — helps to increase the effectiveness of your workout. It also makes the session go
by quicker and more enjoyably.
To create the perfect musical collection, check out jog.fm. This site presents a multitude of heart-pounding
playlists created by jog.fm members, who post their selections under “running,” “walking” or “cycling.”It’s free to join, and you can create your own public playlist for the site. Jog.fm is also available as an appfor $1.99.
You can play workout DJ to a broader audience by posting a public workout playlist on iTunes by using the“Ping” application. Now go out there and feel the beat.
WHEN “THIN” WASN’T INThe endlessly entertaining website retronaut.co
brings us a few vintage body-beautiful ads that
appeared decades past that decried the scourge
of skinny women. That’s right: numerous ads
appeared offering yeast-based supplements that
would help women fill out their figures.“You
can’t afford to be skinny!”? Tell that to Kate Moss.
It goes to show you that while body ideals
change, pressure to conform to contemporary
standards of beauty are always with us.
songs to sweat by
38 IHRSA | w w w . h e a l t h c l u b s . c o m
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Go to healthclubs.com and click on Get Active! Magazine.It’s entertaining, motivating, and it’s FREE!
Receive the digital version of Get Active! via email for free! It’s like having a personal
trainer on your desktop.
The digital edition offers an interactive experience with easy-to-navigate links for quick
access to the practical tips, healthy recipes and can’t-miss workouts you’ve come to
expect in every issue.
And as a digital subscriber, you’ll be the first to readGet Active!
– even before the printededition comes out.
Find us at facebook.com/getactivemagazine
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::Results
40 IHRSA | w w w . h e a l t h c l u b s . c o m
Betty’s planking talent and weight-loss
story earned her an invitation to NBC’s“Today Show” last spring. On the show,
for the first time in nearly 60 years, in
front of a national TV audience, Betty
wore a swimsuit. Her eye-catching red
polka-dot suit (see photo above) was a
smashing success.
“I was nervous at first,” admits Betty.
“But it was an opportunity I couldn’t
pass up. Two years ago, I was so sick
and unhealthy that I nearly died. Now,
I’m living life to the fullest.” I
TWO YEARS AGO, AT AGE 69, Betty Lou Sweeney was
admitted to a hospital with a series of life-threatening
health issues. She weighed more than 230 lb, and her
outlook was grim. Her kidneys began to shut down,and doctors told her husband that, most likely, she
would not be returning home. Somehow, Betty Lou
managed to pull through.
Determined to make the most of her second
chance, Betty made a vow to herself to begin leading
a healthier lifestyle. When an Anytime Fitness club
opened in Plover, Wis.,
Betty stopped in, liked
what she saw and
signed up. Barely able
to walk on the tread-
mill at first, Betty
approached a personal
trainer, Dave Candra,
for help and advice.
The two hit it off
immediately. The harder Dave pushed, the more Betty
asked him to raise the bar.
“It’s fun to see how much you can do,” Betty says. “I
think a lot of people sell themselves short. You’ll never
know what you can do if you never try.”
Having moved from foster home to foster home as a
child, Betty knew that nothing in life comes easy. She understood that big changes
require hard work and determination — and she proved more than willing to put in
the work required to transform her life. Training with Dave three days a week, andexercising on her own at the club an additional three days a week, Betty steadily lost
weight and gained strength.
“The more weight I lost, the more energy I had and the stronger I became,” Betty
says. “Eating right is important, too. It’s all connected. Once you understand that, it
becomes easier to make smart choices.”
Over the course of about 18 months, Betty lost more than 100 lb and realized that
she had an unusual talent for one particular exercise: abdominal planks. Although
elite athletes have trouble “planking” for more than a few minutes at a time, Betty
recently set a new world record for planking — 35:44! For a professional athlete,
a 35-minute plank would be incredible. For a 71-year-old woman, with six grand-
children and four great-grandchildren, it’s nearly inconceivable.
Betty Lou SweeneyHometown: Plover, Wis.
Weight Before: 230 lb
Weight Now: 120 lb
Betty’s Message: “You’ll never
know what you can do if
you never try.”
Living Lifeto the FullestBetty Lou Sweeney proves that age
is no obstacle.
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BLADESTECHNOLOGY RUNS WITH YOUIt’s all you need for the perfect run. With progressive cushioning it’s
smooth at a jog, yet explosive and spring-like when you shift into
high gear. Mirinda tears it up in the Kwicky Blade-Light.™
kswiss.com/blades
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Enjoy Discounted Guest
Privileges Worldwide
When You Travel
If your club is a member of IHRSA and participates in thePassport Program, you are eligible for guest privileges at a
network of clubs worldwide when you travel.
Ask a club employee for program details.
Search for clubs online at
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