Fall 2013 Get Active! Magazine
Transcript of Fall 2013 Get Active! Magazine
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You Gotta
HAVE
FRIENDSHow Socia
NetworksCan Boost
Fitness
Success
ShortWorkouts,LONGGAINSHow to Get the
Most Out of
AEROBIC
TRAINING
GET
SHAKESMART
Choose aProtein Powder
That’s Right
for You
A GUIDE TO
VEGAN
FITNESS
Olympic Star
ALLISON
BAVERGoes for Gold
in Sochi
Plus
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::Publisher’sWelcome
In our world of hundreds of different
languages and dialects, it has often been
said that “music is the universal language.”
No matter what the country or culture, you
will find men, women and children dancing
and singing to bring a little joy, spirituality
and rhythm to their lives.
Recently, I encountered a debate where a
noted physicist, with all due respect to the
wonders of song, disagreed. “Mathematics
is the universal language,” he argued.
“Think about it, but what is music, exceptmathematics set to melody?” The premise
is this: what Mozart or Beethoven heard in
their heads when composing their great
symphonies can best be described as algo-
rithms that their minds organized into notes
and melodies. Music is simply a wonderful
expression of mathematics.
The math vs. music debate may not have
legs, as the saying goes, but movement cer-
tainly does. There is no debate that everyone
needs some movement in their lives.
Muscles are meant to move, blood needs to
circulate, hearts must beat. So what does
movement (e.g., exercise) have to do with
the “universal language” debate?
Language, defined, is “a tool to communi-
cate, a form or manner of verbal expression.”One definition of exercise is “physical activity
that is done in order to become stronger
and healthier.”
As an international organization, IHRSA
encounters the language of movement
through its member health clubs. Every
day, diverse people, who may not agree on
politics, religion or even fashion—make
time to go to their health clubs and move.
At IHRSA’s annual convention held each
March, fitness professionals from around
the globe are united by a shared belief that
exercise can make the world healthier.
They celebrate this belief through physical
activity and fitness promotion. They bring
their passion back to their health clubs
and communities, spreading the word
that exercise can improve one’s health and
happiness. Exercise may or may not be the
universal language, but it sure can commu-
nicate a message. You do your part, too,
every time you walk into your health club.
Which brings us back to the fictional
encounter I mentioned earlier. Upon entering
the health club, Mozart asks, “What’s thatmusic I hear?” To which Einstein replied, “It’s
all relative. Just move to the beat!”
Pon de replay , Mr. DJ.
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.
IHRSA’s 33rd annual
International Convention and
Trade Show will be held in San
Diego from March 12–15, 2014.
CEO & PRESIDENT
Joe Moore
IHRSA BOARD OF DIRECTORS
Brent Darden
Chairperson
TELOS Fitness Center
Richard Bilton
Companhia Athletica
Carol Nalevanko
DMB Sports Clubs
Scott Gillespie
Saco Sport & Fitness
Christian Pierar
De Fitness Organisatie
Jasmin Kirstein
My Sportlady Fitness
Robert Brewster
The Alaska Club
Mark Stevens
The Houstonian Club & Spa
Molly Kemmer
Medifit
Allison Flatley
L&T Health & Fitness
Rasmus Ingerslevk
Fresh Fitness
Bill Beck
Club Fit Jefferson Valley
Bill McBride
Ex-officia
BMC3
Albert Einstein and
Wolfgang Amadeus Walkinto a Health ClubStop me if you’ve heard this one—on second thought, wait for it.
Yours in health,
Jay Ablondi
Publisher
GET ACTIVE! 1
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COVER STORY
16 The Unstoppable Allison Baver After a devastating injury that threatened to end her career,
Olympic skater Allison Baver is poised to make history in Sochi.
By Jim Schmaltz
TRAINING
26 Circuit CityGet the best of both strength training and cardio by utilizing
this circuit routine for total-body fitness. By Stacy Achua
30 2013 Fall Shoe ReviewOur expert finds the best shoes for your running and workout
demands for the fall and winter seasons. By Cregg Weinmann
NUTRITION
20 The Fantastic PourConfused by all the different protein powders out there? Here’s
how to choose the right nutrition shake for your goals..
By Alexandra Black, MPH, RD, LDN
COMMUNITY
23 Crowdsource Your FitnessHere’s how to use your online and offline social networks to boost
your fitness success and be a positive influence to others.
By Timothy J. Moore, Ph.D., CSCS, MCHES
DEPARTMENTS/COLUMNS
1 Welcome
5 The Active! LifeNews and notes on all things fitness, health and nutrition.
Compiled by the Editors
11 Ask a Trainer: Cut Up Your CardioCheck out this interval cardio program that delivers terrific
results in less time than steady-state workouts.
By Chris Thomae, NASM CPT, PES, CES
12 Food Smarts: Give Peas a ChanceLearn what it really takes to eat vegan, and why athletes and
gymgoers are increasingly drawn to the meatless lifestyle.
By Kristen Walsh
32 Results: Bob JohnsonDetermined to help his wife in her battle with cancer, this
60-year-old lost 100 lb and gained a new zest for life.
20How to beshake smart.
Contents
12Is a vegan dietright for you?
5Sweet dreams,fit body.
26A cardio/weight-
training mashup.
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train smart . TRAIN HARD
I H R S A . O R G / S T O R EY o u r r e s o u r c e c e n t e r s 0 R E S E N T E D B Y ( E A L T H Y , E A R N I N G TM
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Volume 9 issue 3. Get Active! magazine (ISSN 1520-8397) is printed twice yearly in the U.S.A. and is distributed through leading gyms and health club facilities. ©2013 by IHRSA.
Title is protected through a trademark registration in the U.S. Patent Office. Canada Post International Publications Mail (Canadian Distribution) Sales Agreement No. 1041622.
Published by IHRSA, 70 Fargo Street, Boston, MA 00221. All Rights Reserved. Third Class Postage paid at Pewaukee, Wis. POSTMASTER: Send address changes to: Get Active!,
c/o IHRSA, 70 Fargo Street, Boston, MA 00221. Please enclose mailing label or call (800) 228-4772. Reproduction in whole or in part without permission is prohibited. Canadian
GST#893770475. Printed in the U.S.A. Neither IHRSA nor Get Active! magazine is affiliated with any healthcare practitioner, health-food store or healthcare facility. Every effort
has been made to establish that the individuals and firms in Get Active! are reputable and will give reliable service. The appearance of these advertisements does not constitute an
endorsement by Get Active! or IHRSA. Get Active! does not endorse any form of medical treatment, nor does it encourage you to undertake any such treatment on your own. We urge
you to see your family physician before undertaking any kind of medical treatment. IHRSA accepts no responsibility or liability, eithe r ex presse d or implied, for any products featured,
advertised or demonstrated herein.
EDITORIALJim Schmaltz E DITOR IA L DIR E C TOR
Jay Ablondi P UBL IS H E R
Jill Magee M A N A G IN G E DITOR
ARTMichelle Brown ART DIRECTOR
PRODUCTIONIsabella Alberico CONSULTING PRODUCTION DIRECTOR
CONTRIBUTORS
Stacy Achua, Alexandra Black; Timothy J. Moore;
Chris Thomae; Kristen Walsh; Cregg Weinmann
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 IDE N T OF A DVE R TIS 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 UTIVE
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CIRCULATION AND SUBSCRIPTIONKristen Walsh ASSOCIATE PUBLISHER
INTERNATIONAL HEALTH, RACQUET & SPORTSCLUB ASSOCIATIONJoe Moore P R E S IDE N T & C E O
Anita Lawlor C H IE F OP E R A TIN G OFFIC E R
Helen Durkin E X E C UTIVE VIC E P R E S IDE N T OF P UBL IC P OL IC Y
Jay Ablondi EXECUTIVE VICE PRESIDENT OF GLOBAL PRODUCTS
IHRSA
Seaport Center
70 Fargo St., Boston, MA 02210
Ihrsa.org
HealthClubs.com
Copyright 2013 IHRSA
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
In its yearly American Fitness Index report, the American College
of Sports Medicine ranks 50 metropolitan areas to determine
the fittest city in the country, and this year they had a repeat
winner: Minneapolis-St. Paul and Bloomington. Landing at the
bottom of the list was Oklahoma City.
The ACSM’s criteria included a number of different factors,
including chronic diseases, health-care facilities, city resources for
exercise and recreation, and preventive health behavior. Instead
of concentrating on single cities, the ACSM instead takes measureof Metropolitan Statistical Areas (MSAs) because city residents
regularly have access to an entire suburban area, thus creating a
more accurate representation of a region.
Supported with funding from the Wellpoint Foundation, the
ACSM makes the list not to scold those areas that score low, but
to encourage all American cities to do more to encourage
healthy behavior to prevent obesity and chronic disease. The
report lists ways to improve healthy living in communities, even
if resources are meager. For the entire American Fitness Index
paper, go to americanfitnessindex.org.
Here’s a snapshot of some of the rankings.
THE TOP 101) Minneapolis-St. Paul-Bloomington, MN-WI
2) Washington-Arlington-Alexandria, DC-VA-MD-WV
3) Portland-Vancouver-Hillsboro, OR-WA
4) San Francisco-Oakland-Fremont, CA
5) Denver-Aurora-Broomfield, CO
6) Boston-Cambridge-Quincy, MA-NH7) Sacramento-Arden-Arcade-Roseville, CA
8) Seattle-Tacoma-Bellevue, WA
9) Hartford-West Hartford-East Hartford, CT
10) San Jose-Sunnyvale-Santa Clara, CA
THE BOTTOM FIVE46) Memphis, TN-MS-AR
47) Louisville/Jefferson County, KY-IN
48) San Antonio-New Braunfels, TX
49) Detroit-Warren-Livonia, MI
50) Oklahoma City, OK
GET ACTIVE! 5
Minneapolis-St. Paul and Bloomington top the annual ACSM list.The Fittest City in the Country is...?
EXERCISE & FITNESS
Photo:iStockphoto
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REGULAR STRENUOUS
EXERCISE LINKED TO
LOWER STROKE RISK.
Subjects aged 45 years
and older who vigorously
exercised four or more
times per week had a
14% less risk of suffering
a stroke. (Stroke)
ExerciseRx
How to “HIIT” It
for a Great ShortWorkout
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[ research shows ]
TheActiveLife || EXERCISE & FITNESS
Workouts don’t have
to take all day if you
train with intensity.
Mix up your cardio for
better gains and a
less boring workout.
When it comes to cardio, stop the long,
slow and steady walk or jog on the
treadmill. Research confirms that high-inten-
sity-interval training outperforms slow and
steady cardio for fat loss, performance, and
cardiovascular health. A good rule of thumb
here is to use a 2:1 ratio of exercise to rest. You
can do 30-second intervals of high-intensity
exercise alternating with 15-second intervals
of rest. Or do one-minute intervals of exercise
with 30-second intervals of rest.
THE TAKEAWAY What exercises should you
do? Anything! If you want to run, then run.
Or cycle, or swim, or jump rope. Even
weights will work. Just follow the basic
time guidelines. (See page 11 for more.)
4.5YEARS
That’s the amount of extra time you can add to your life expectancy if you engage
in leisure time physical activity. Specifically, working out for five hours a week
at moderate intensity, or 2.5 hours at vigorous intensity, provided the life-span
benefits, according to the National Institutes of Health.
TRAINING TIP!
Intense 15-MinuteWorkouts GetIt DoneSignificant improvement in fitness
levels can be achieved with intense
15-minute workouts three times per
week, according to researchers at the K.G.
Jebsen Center for Exercise in Medicine at
Department of Circulation and MedicalImaging in Trondheim, Norway.
THE TAKEAWAY Even if you have very
little time to exercise, do it, but do it
with intensity.
Group Programsare MoreEffective thanSolitary Efforts
for LosingWeight.Whether professionals or peers
were in charge, group efforts
increased successful outcomes
more than individual programs.
High-IntensityPain ReliefAerobic exercise at 80%
of your maximum heart ratewill increase your body’s
pain-relieving hormones.
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Photos,clockwisefrom top:iStockphoto;Thinkstock
(2)
GET ACTIVE! 7
TheActiveLife || HEALTH & WELLNESS
We’re No. 2! We’re No. 2!The U.S. has fallen from first to second in a global
competition, and that’s a good thing. According
to the United Nations, Mexico is now the world’s
most obese country among developed nations.
Almost a third of Mexicans (32.8%) registered a
body-mass-index number that qualified as obese.
Americans came in second at 31.8%. Syria was
third at 31.6%. As many as 70,000 Mexicans die of
diabetes every year.
Deep, quality sleep from 7–9 hours per
night increased free-throw percentage
and field-goal percentage by over 9%
in athletes, according to a recent study.
If that’s not enough, sleep on this fact:
Another study by Stanford University
Sleep Disorders Clinic and Research
Laboratory found that men who don’t
get enough sleep (less than six hours
per night) have a four times greater risk
of death than men who get 7-8 hours
of sleep.
If you snore or think you
have a sleep disorder like sleep apnea,
talk to your doctor about getting a
sleep study.
Middle-agedMen ReduceCancer Riskwith Fit LivingMen in their 40s, 50s and
60s can reduce their risk
of dying from lung or col-
orectal cancer by maintaining
a fitness lifestyle, says
researchers at the University
of Vermont. Using a tread-mill test, the scientists
found that men who were
the most fit had a 68% lower
risk of lung cancer and a
38% lower risk of colorectal
cancer. The researchers
also noticed that a modest
increase in fitness led to
reduced cancer and heart
disease risk.
THE TAKEAWAY There’s no
doubt about it. Working out
can save your life.
83.5%That’s the portion of the overall populationof Colorado who arephysically active, thenumber one state in theU.S. in that category,according to the UnitedHealth Foundation. Theleast active state isMississippi, with only64% active.
THE TAKEAWAY
QUALITY SLEEP CREATES
QUALITY ATHLETES
Obesity rates are
beginning to level
off in the U.S.
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MultivitaminsBoost Memoryin Aging MenA combination of vitamins,
minerals, antioxidants andplant extracts did the trick
for men over 50 years old,
says research in Human
Psychopharmacology:
Clinical and Experimental.
Turmeric CanHelp ManageBlood SugarThe spice helped those with
type-2 diabetes reduce the
level of the free fatty acids in
their bloodstream, accordingto a study published in
Molecular Nutrition and
Food Research.
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A Protein-RichBreakfast Will
Prevent Late-NightSnacking
The satiety of protein (35 g in this study)
helped young people avoid binging
on junk food later in the day
and into the evening,
according toThe
American Journal of
Clinical Nutrition.
Experts estimate that
as many as 60% of
young people skip
breakfast. Don’t be
one of them.
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.
18MILLION
TheActiveLife || F O O D & N U T R I T I O N
WEIGHT-LOSS TIP!
BAN WHITE
CARBS AT NIGHTCut out bread, pasta, potatoes and
rice from your last meal of the day
and substitute steamed vegetables. It not
only helps to keep off those extra pounds, but it
improves your body’s elimination process.
Keep your menu colorful
as the day wears on.
Breakfast really is
the day’s most
important meal.
[ research shows ]
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GET ACTIVE! 9
Restaurant Meals Make You Fat
Astudy by Tufts University found that the average meal at
independent and small-chain restaurants (not fast-food
restaurants) totaled 1,327 calories, estimated to be more than
half of the FDA’s daily energy requirement of 2,000 calories.
Here’s how the types of restaurants measured with average
calorie totals:
• Italian (1,755 calories)
• American (1,494 calories)
• Chinese (1,474 calories)
• Japanese (1,027 calories)
• Vietnamese (922 calories)
The study was published in JAMA Internal Medicine.
THE TAKEAWAY It’s not just fast food you have to be wary of. Try to determine the calorie totals of meals when you eat out at places
that aren’t required to post their nutritional information.
Readersare LosersPeople who read food labels are
thinner, says a study in Agricultural
Economics. Keeping your mind on
your weight and fitness while you
shop is key. Educate yourself.
BERRIES FOR THE LADIES, PLEASEThree servings of blueberries and strawberries every
week was associated with a reduced risk of heart
attack in women, say scientists in Circulation.
Careful. Sometimes
the chef’s special is
weight gain.
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10 IHRSA | www.hea l t hc lubs .com
Over the past decade, more than two million U.S. service mem-
bers have been deployed to Iraq or Afghanistan. They leave
behind spouses, children, siblings, aunts, uncles and grandpar-
ents—all of whom fear the worst while their loved ones are away.
Where can these often-over-
looked individuals go to find sup-
port and solace? To health clubsparticipating in the IHRSA Joining
Forces Network (JFN).
Joining Forces is an initiative
launched in 2011 by first lady
Michelle Obama and second lady
Jill Biden to assist the nation’s mili-
tary families. It’s teamed up with
IHRSA and the President’s Council
on Fitness, Sports, and Nutrition
(PCFSN) to offer those families regular
physical activity to help them com-
bat stress and pursue healthy lifestyles. JFN is the resulting
IHRSA program.
Participating clubs offer a limited number of free, six-month
memberships to the spouses and immediate family members of
reservists and National Guard members while they’re deployed.
“IHRSA is a natural partner because of the association’s and its
member clubs’ commitment to the health and well-being of all
Americans, especially our military,” observes Christopher Watts,
the head of strategic partnerships and special projects for PCFSN.
“This is a special opportunity for the thousands of clubs that
compose our industry to unite behind a common cause, and thank
our military families by doing what clubs do best—providing
health, fitness, and stress-relief services to those who need them
the most,” says Tom Richards, IHRSA’s senior legislative counsel.“This IHRSA program represents an incredible benefit for
military families,” says Watts. “We have a website featuring
videos of the first lady, as well as PCFSN members, such as
Drew Brees of the New Orleans Saints, and Carl Edwards, a
NASCAR driver. Our council members have promoted JFN via
social media and speaking engagements across the country.
We’ve partnered with a number of military-specific organiza-
tions to let them know about this fantastic opportunity.”
A CALL TO ARMS
The need for JFN is critical because
military families face a variety of
daunting problems. When the RAND
Corporation, a nonprofit think-tank
headquartered in Santa Monica,
Calif., interviewed Reserve and
National Guard families, they found that spouses shoulder a
heavy load of responsibilities. A study of 250,000 Army wives
published in The New England Journal of Medicine concluded that
they were at higher risk for anxiety, sleep ailments, depression,
acute stress, and adjustment disorders.
Gary Padussis understands. The owner and CEO of Energy
Fitness Center in Linthicum, Maryland, Padussis is a 30-year
military veteran. “I served in Vietnam, and I’m a U.S. Coast
Guard captain,” he explains. “I’ve been there, and so I know,
firsthand, exactly what these people are facing. I saw what my
own wife went through.”
Padussis actively promotes his JFN program in a location
ideal for enrollment. “We’re near a number of military bases,
and that proximity has produced a high level of interest,” hesays. “So far, we’ve had 14 families sign up.”
Padussis’ enthusiasm for JFN is shared by The Alaska Club,
a network of 18 multipurpose Alaskan facilities, ranging in
size from 5,000 to more than 108,000 square feet.
“We recognize that, when someone serves our country, it affects
their entire family,” says Connie Dorman, the chain’s marketing
and PR director. “While fitness is critical for everyone’s health
and well-being, it’s even more important for these families.” n
:: IHRSAWire
Health Clubs Step Upfor America’s HeroesIHRSA’s “Joining Forces Network” brings
health and hope to military families
BY KRISTEN WALSH
LOG ON TO HEALTHCLUBS.COM/JOININGFORCES TO LEARN MORE AND TO FIND A PARTICIPATING
HEALTH CLUB NEAR YOU.
Drew Brees, right,
is an enthusiasticbooster of JFN.
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::AskATrainer
Cut Up Your CardioHow to get the most out of interval training. BY CHRIS THOMAE, NASM CPT, PES, CES
Chris Thomae is an NASM Elite Trainer, performance-enhancement specialist and corrective-exercise specialist.
A former member of the U.S. Marine Corp, he can be contacted through his website, christhomae.com.
AThe truth is that any movement
based activity that increases your
resting heart rate and your breathing is
essentially aerobic training and can lead
to improving health benefits. Performing
some form of cardio training on a weekly
basis helps to improve your overall healthand decrease levels of stress. Some forms
of cardio training lead to better results for
improving overall health and well-being.
Whereas, other forms of cardio training
are better suited for sports performance
and changes in body composition.
The big question is: “What is your
goal?” The general recommendation for
activity in adults, to maintain adequate
levels of health, is to perform 5 to 7
days of cardio respiratory exercise, at
moderate intensity (enough to increase
your resting heart rate and rate of breathing), for 30 minutes per day just
to stay healthy.
Recommendations to improve levels
of fitness include working out 3 to 5 days
per week at 60 to 90% of maximum heart
rate for 20 to 60 minutes per day .
Cardio training does not have to be
performed all in one sitting. Scientifically
speaking, performing short bursts of
cardio has been shown to lead to the
same or similar health benefits as per-
forming a cardio routine all at once. This
is commonly known as interval training.
INTERVAL WORKOUT TIPS
Both sustained periods of cardio training and interval cardio training are effective
for producing results and individuals
should choose activities that are satisfying
to them. I have listed three easy-to-do
workout tips below:
1Get an idea of what you feel is your
maximum level of physical intensity
(i.e., the limit of your personal, maximum
physical effort).
2Divide your cardio workout into three
different intensity zones based on your
perceived maximum effort:
*Level 1 = 50% - 60% of max effort
*Level 2 = 70% - 80% of max effort
*Level 3 = 90% - 100% of max effort
3 Warm up for five minutes up to your
Level 1, then do these intervals:
n Maintain Level 1 intensity for two
minutes.
nIncrease to Level 2 for three minutes.
nIncrease to Level 3 for 30 to 60 secondsnReturn to Level 1 or switch activities.
nRepeat three times.
nCool down at or below your Level 1
for 2 to 5 minutes. Add more intervals as
you improve your
endurance. n
QI’ve heard that cardio training is better if
you stop and start by doing intervals. Is thistrue, and can you give me an example of an
interval workout?
GET ACTIVE! 11
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::FoodSmarts
switch exclusively for one reason—such
as concerns about animal suffering,
personal health, or the environment—
while for others it’s a mix of reasons.
Studies have shown that vegans tend
to have lower body mass indexes (BMIs)
and a reduced risk of diabetes, heart dis-
ease and cancer. Recently, President Bill
Clinton was featured in AARP Magazine ,
Give Peas a ChanceIs a Vegan Diet Right for You? BY KRISTEN WALSH
12 IHRSA | www.hea l t hc lubs .com
In 2011, USA Today reported that nearly
half of all Americans are trying to cut
down on their meat consumption, while
approximately one-fifth of students are
vegetarian, vegan, or trying to eat less
meat. And according to a recent Gallup
poll, one in 50 Americans consider
themselves to be vegan.
What exactly is a vegan? According
to the American Dietetic Association
(ADA), vegans exclude all animal prod-
ucts (e.g., meat, poultry, fish, eggs, milk,
cheese, and other dairy products).
Why Go Vegan?Reasons for becoming a vegan are as
varied as the produce selection at
Whole Foods. Some people make the
Today’s vegan chefs
are out to prove that
it’s easy being green.
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where he talked about the health
benefits of eliminating animal
products from his diet. In the past,
Clinton suffered from heart disease
and underwent quadruple bypass
surgery. He decided to change his daily
habits, starting with what was on his
plate. “I wanted to live to be a grandfa-
ther,” Clinton told AARP. “So I decided
to pick the diet that I thought would
maximize my chances of long-term
survival.” That diet was veganism.
Switching to a plant-based diet is an
effective way for an individual to reduce
their eco-footprint. According to the
United Nations, the meat industry pro-
duces more greenhouse gases than the world’s plane, train, and automobile
fleets combined. Farmed animals
consume much more protein, water
and calories than they produce, so far
greater quantities of crops and water are
needed to produce animal “products”
to feed humans than are needed to feed
people directly on a plant-based diet.
An unexpected perk of a vegan diet
can be a thicker wallet. Vegan staples
such as pasta, rice, beans and vegetables
are often less expensive than animal
products. Vegan meals in restaurants
are generally priced lower than meat
dishes. (In addition, products such
as non-dairy milk, veggie burgers
and vegan pesto are usually a similar
price compared to their non-vegan
counterparts and are available in
most supermarkets.)
What About Protein?
Proteins are known as the building
blocks of life: In the body, they break
down into amino acids that promotecell growth and repair. They also take
longer to digest than carbohydrates,
helping you feel fuller for longer and
on fewer calories. The Centers for
Disease Control and Prevention (CDC)
recommends that women consume
46 g of protein each day and that men
consume 56 g.
The idea that protein only comes
from meat is a myth. Nearly all foods
contain small amounts of protein, and
SEEDS OF POWER BARS
Ingredients1 ½ cups quinoa flakes or quick-cooking
rolled oats
¼ cup sesame seeds
¼ cup millet or hemp hearts
¼ cup chia seeds or poppy seeds
¼ cup flaxseed meal
¾ cup plain nondairy milk
¾ cup uncooked multigrain hot cereal
¾ cup natural, unsweetened sunflower
seed butter or tahini
½ cup agave nectar
1 tablespoon finely grated orange or
lemon zest
¼ teaspoon fine sea salt
1 cup dried cherries or dried cranberries,
roughly chopped
DirectionsLine a 9-inch square baking pan with foil or parchment paper and spray with nonstick
cooking spray.
Preheat oven to 350°F.
Spread the quinoa flakes, sesame seeds and millet on a large rimmed baking sheet.
Bake in a preheated oven for 6 to 8 minutes, shaking halfway through, until golden andfragrant. Transfer to a large bowl; stir in the chia seeds and flaxseed meal.
Bring the milk to a boil in a small saucepan set over medium heat. Remove the
pan from the heat and stir in the cereal; cover and let stand for two minutes. Add the
sunflower seed butter, agave nectar, orange zest and salt. Cook and stir the mixture over
low heat for seven minutes, until thickened and all of the liquid is absorbed.
Immediately add the cereal mixture and the cherries to the quinoa mixture, mixing
with a spatula until coated.
Transfer the mixture to the prepared pan. Place a large piece of parchment paper, wax
paper or plastic wrap (coated with nonstick cooking spray) atop the bar mixture and use
it to spread, flatten and very firmly compact the mixture evenly in the pan. Refrigerate at
least two hours until firmly set.
Using the liner, lift the mixture from the pan and transfer to a cutting board. Cut into
20 bars and wrap individually in plastic wrap.
Nutrients Per BarCalories 199, fat 9.2 g, (saturated 3 g) cholesterol 0 mg,
sodium 37 mg, carbs 24.8 g (fiber 3.3 g, sugars 12.6 g),
protein 6.1 g
Recipe reprinted with permission from
“Power Hungry: The Ultimate Energy Bar Cookbook”
by Camilla V. Saulsbury, Ph.D.
EASY
VEGAN
RECIPE
GET ACTIVE! 13
y
y,
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14 IHRSA | wwwhea l t hc lubs .com
::FoodSmarts
it’s relatively easy to get your daily pro-
tein requirements from vegan sources
such as beans and lentils.
“White beans taste delicious in
pasta: garbanzo or edamame in stir-
fries; black beans and pinto in burritos,
tacos, and quesadillas; and lentils or
kidney are great in salads and whole
grain pita lunches,” says Dawn Jackson
Blatner, author of “The Flexitarian Diet:
The Mostly Vegetarian Way to Lose
Weight, Be Healthier, Prevent Disease,
and Add Years to Your Life.”
Avocados, almonds (including
almond milk), walnuts, pecans,
pistachios, cashews, and pinenuts are all solid protein sources,
as are chia seeds, hemp seeds,
pumpkin seeds, sesame seeds and
sunflower seeds. Soy milk packs a
punch when it comes to protein, as
do tofu, tempeh, barley, rye and brown
rice. Gluten-free protein options
include corn, quinoa, amaranth, buck-
wheat, millet, and wild rice.
According to nine-time Olympic gold
medalist Carl Lewis, protein from meat
sources isn’t necessary in order to be
a successful athlete. According to the
legendary Olympian: “My best year of
track competition was the first year I
ate a vegan diet.”
What Are the Risks?
Without proper supplementation,
some vegans have intakes for vitamin
B-12, vitamin D, calcium, zinc, iron,
and/or riboflavin that are lower than
recommended.
“Most sources of vitamin B-12 are
animal based, so nutritional yeast is
a major player in the nutritional well-
being of vegans and vegetarians,” says
holistic health coach Sara Seinberg.
“One tablespoon will provide an adult
with a full day’s supply of B-12.”
Of course, the key to any diet,
including a vegan one, is to choose a
wide variety of healthy foods, and to
consume enough calories to meet one’s
energy needs. If you’re thinking about
going vegan, it’s a good idea to talk to
your doctor and/or a dietitian first, and
to follow up with them periodically in
case adjustments are needed to your
intake of food and/or supplements in
order to maximize your health. n
Kristen Walsh is the associate publisher
for the International Health, Racquet &
Sportsclub Association (IHRSA). She can
be reached via email to
Log on to vegnews.com
for free access tohundreds of healthy and
delicious vegan recipes.
TIP
Many athletes are switching
to a vegan diet and finding
they have much more energy.
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By Timothy J. Moore, Ph.D., CSCS, MCHES
UnstoppableAllison Baver
The
The U.S. Olympic speed skater shattered her leg one
year before the 2010 Olympics, and won a bronze
medal after a miraculous recovery. Now, she’s on track
(long and short) to win gold in Sochi.
For once, there’s nothing in the way for Allison Baver. Though the speed skater won a
bronze medal in the 2010 Winter Olympics as part of the U.S. women’s 3,000-meter relay
team, the Vancouver Games were supposed to feature a brighter hue to the medals. The
Reading, Penn., native had long cleaned up on the world skating circuit, but the Olympic expe-
rience had ended with disappointment. In the 2006 Games in Turin, Italy, she collided with
another skater in the 500-meter race, and ended up out of the running for a medal. Then in
the year before the 2010 Games, she became entangled with teammate Kathleen Reutter in the
1,500-meter race at the World Cup finals and violently hit the wall surrounding the track.
The results were devastating: Baver suffered a shattered tibia, a cracked fibula, a displaced ankle
joint (the result of her tibia thrusting through it) and severe cartilage damage. It appeared to be
worse than a career-ending injury, threatening to affect her ability to walk for the rest of her life.
Thus began an agonizing period of surgeries and rehab, and while she was far from 100% in
Vancouver, she rallied to make the team, compete, and stand with three of her teammates on
the podium with a bronze medal.
Now, after three Olympics, numerous achievements in national and global competitions,
Baver, 33, is finally clear of adversity and determined to make the Sochi Games the defining
moment of her star-crossed career. Not only is she planning to go for gold in the traditional
short-track events, she’s flirting with the idea of also trying a long-track event, something that’s
never been attempted at the Olympics before. We sat down with the multi-talented athlete, who has done modeling on the side and has
even designed a line of active wear, to find out how she endured after so much adversity and
how she plans to make Olympic history.
GET ACTIVE: What are your plans for competing in Sochi?
ALLISON BAVER: I’m going for the gold in this Olympic games. The last Olympics I broke my
leg so close to the Games, and it wasn’t fully recovered. When I broke my leg, I was a gold medal
contender in a few different events, and it was too close to the Olympics for me to come back to
100% in less than a year. I was able to come back, which was, I think, a miracle. But this year I’ll
be going for the gold in Sochi.
BIO
Born: August 11, 1980
Hometown: Reading, PACurrent Residence:
Salt Lake City, UT
U.S. Olympic Teams: 2002,
2006, 2010
Career Highlights: Won a bronze
medal in the 2010 Games. Has
more medals on the World Cup
circuit than any U.S. speed
skater in the past 15 years.
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GA:What events you’ll be competing in?
AB:For short track, there are four
events. One is the 500-meter, one is
the 1,000-meter, one is the 1,500-meter,
and then the relay. At trials, we compete
in all of those. I’m focusing more on
the middle distances, 1,000- and the
1,500-meter. And then also the relay.
We’re going for the gold this time.
GA:So you plan to be in multiple events?
AB: I also started skating long track, and
there’s a possibility that if I feel that
there’s medal potential there, I may do
the 3,000 meter.
GA: Isn’t it unheard of for a skater to do long
and short-track?AB: Yes, I would make history. Nobody does
that. Everyone thinks that I’m actually
crazy for trying to attempt it, that it’s not
realistic to perform well in both. And that’s
why it hasn’t been done. I can’t say that
I’m that big of a risk-taker, but it’s some-
thing that’s possible.
GA:How did you get into skating long track?
AB: After my injury, I started getting into
long track. I needed to find my confidence
again, and I wasn’t able to do short track
correctly because I couldn’t bend my
ankle enough. Long track doesn’t require
the extreme angles as short track does,
so I used it for rehab. Then I went outand won the North American
Championship long track
and killed my personal best
time, and that kind of threw me
into the category of competing
for a potential medal spot at the
Olympic Games
GA: If you had to choose one, what would
it be?
AB: I just had a meeting with my coaches a
few days ago, and they believe that I can
win a medal in short track this time. To go
for the gold in long track is a risk. I haven’t
performed at the Olympic Games like I
should have. I have a lot of accomplish-
ments in my career, and it’s not necessarily
demonstrated at the Olympics, which is
the event that counts. So I’d really love to
change that at the Olympic Games in
Sochi by potentially making history in
short and long track.
GA:How has your leg been? Any setbacks?
AB: I had a plate and screws in my leg, and
it was a 3-5-year recovery process, with
the possibility of me having problems for
the rest of my life. My leg was shattered.
It wasn’t a clean break—it was in a lotof pieces and it extended into my ankle
joints. It was a really big risk for me to
actually use a plate because of it being in
so many pieces. The doctor who initially
did the surgery wanted to put the rod in
my leg, but that would’ve actually ended
my career.
GA: Is the plate still in there?
AB: I actually had the plate removed when
I competed in the 2010 Olympic Games.
They thought that it wasn’t going to heal
properly and I wouldn’t be able to come
back in time for Vancouver. To recover
from having the plate removed, you have
holes in your leg. I couldn’t put weight
on it for three months, the year of the
Olympics in 2010. My leg atrophied. I had
to learn to walk and skate all over again.
GA:How did you get yourself ready for the
Games that year?
AB: It was one of the most challenging and
difficult times of my life, and I really don’t
know how I did it, looking back. I took
myself to a place where I’ve never had totake myself before. I’m very blessed, and I
feel like it was a miracle that I was able to
walk into opening ceremonies and stand
on the podium for my country.
GA: It must have been a relief to medal in
the relay?
AB: It was a very amazing opportunity
for me. And when I was walking back
to the locker room at the 2010
Games, something clicked inside
of me, and I thought, I’m going for
the gold next Olympics.
GA:So you knew then you were going
for it?
AB: Yes. That’s been my drive,
to come back stronger, to
overcome that mind-body
connection disconnect that
happens when you have such
a traumatic injury.
GA:How do you do that?
AB: After the 2010 Olympics, Ipushed away a lot of emotions and
feelings, and everything surrounding
the actual trauma itself, and the fact
that at the time of my injury, I was at
the top of my game. Best skating in my
career ever. And I shatter my leg. That’s a
devastating thing to happen, and it didn’t
really hit me until after the Olympics.
GA: It sounds like you had to recover
mentally as much as physically.
“That’s been my drive, to come back stronger, to overcome that mind-
body connection disconnect thathappens when you have such atraumatic injury.”
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GET ACTIVE! 19
AB: Yes. It’s been quite an interesting few
years. I actually took time away—I
stopped skating completely. I focused on
launching an active-wear line of clothes,
and other things as well. I took a time to
heal and recover, and to find the eye of the
tiger again and recognize that these feel-
ings that I’m having are because I had a
really serious injury and two surgeries.
That I’m competing as awesome as I am
right now, I’m pretty stoked to be going to
the Olympics as a solid medal contender,
because it’s been quite a journey.
GA:What kept you focused and driven to
overcome such a terrible injury?
AB: It’s like that quote: Impossible is noth-
ing. It’s challenging yourself to be yourbest. The whole concept behind the
Olympics to me has changed. What this
injury has taught me I guess is what a
champion really is.
GA:Was it your first real encounter with
adversity?
AB: I’ve had other injuries in my life, but I
don’t know very many athletes who have
had a an injury that potentially could
affect their ability to walk normally the rest
of their life. I talked to some who have,
such as Terrell Owens. He broke his foot
right before the Super Bowl, when he was
playing for the Eagles. I’m good friends
with him and we talked about our injuries
and what we had to do to overcome them.
GA:You mean suffering a major injury before
a career-defining event?
AB: Yes. Terrell told me that he had a pas-
tor by his bed at the hospital reaffirming
that he was healthy and going to compete
in the Super Bowl. I had written a letter to
myself when I broke my leg. As an athlete,from a positivity standpoint, everything
that I ever learned about the mind-body
connection in my career had to be put
together and executed to the max.
GA:What sort of things did you do?
AB: I was trying to mentally pretend that
my leg was still normal, even though I’m
limping, and I can’t do my warm-up right. I
had to walk into that ice rink like I was No.
1. Like I was a champion, a gold medal
contender. I was already on the Olympic
team and had to overcome the injury
quickly, because I had the Olympic trials
in 3 ½ months, yet I couldn’t even put
my skate on because my ankle was too
swollen. When I walked into the opening
ceremonies in Vancouver and heard
the Olympic motto, “Faster, Higher,
Stronger”—which I’ve heard over three
Olympic games— just meant so much more.
GA: It sounds like you saw the Olympics in
a much purer way?
AB: What drove me during that time was
my faith. It was not about getting gold at
that point—it was something a lot bigger
than that. It was about the pursuit of
excellence. It was about the commonality
that unites everybody who strives for
something. And that’s what the Olympics
is about. And that’s also the same drive
that I have this Olympic Games as well.
GA: After three Olympics, you’re probably the
seasoned veteran of the group. Do you think about the challenges of going against
younger athletes?
AB: I’m 33, I think there have been women
who have skated long track who have won
gold after having babies. If somebody can
have a baby, for crying out loud, and win a
, then I think I can handle it.
GA:What type of training do you do when
you’re off the ice?
AB: I’ve had to modify a lot of my training.
I do a lot of VertiMax training, weight
training, biking, intervals. Everything is
very interval-driven. It’s all reaction, it’s
all fast, it’s all power.
GA: And what about your nutrition? Has
that changed over the years?
AB: I’ve changed it up quite a bit depend-
ing on what’s going on with my body. I’ve
put on a little bit of muscle mass because
of my rehab therapy. I’m not at my com-
petition weight. Come Olympic time, I
have to be—no option there.
GA:What’s the hardest part of dropping
weight?
AB: It’s very hard to lose muscle mass, espe-
cially when you have to keep training. The
last Olympics I was very focused on per-
formance nutrition, feeding for the work-
out, replenishing after. I’ve experimented a
lot with different types of eating. There was
one point when I went all raw vegan.
GA:So you’re not afraid of experimenting?AB: I want to challenge myself, to prove to
myself, to the world, the level of athlete
that I am. That means putting myself in
situations that maybe make me a little
bit uncomfortable.
GA:Sounds like you’re putting everything on
the line for Sochi.
AB: I am. I’m going for it this time. I’m
throwing my hands up in the air and
just can’t wait. n
PUTTING CHILDHOOD OBESITY ON ICEConcerned about the health of the nation’s youth, Allison Baver created a foundation
called Off the Ice to help children adopt healthy, active lifestyles.
“There’s a lot of studies that show that when gym classes are cut in school, obesity
goes up,” she says. “If kids don’t have parents or anybody in their life who supports an
active lifestyle, they might smoke and do other things that lead them down the wrong
path. It’s something that I hold dear to my heart. My grandmother was a smoker. We’re
trying to get kids to go in a healthy direction with their lives.”
After a lifetime of elite global competition, the speed-skating star knows the qualities
it takes to overcome adversity and go for your dreams. “I try to take the concept of the
Olympics, its core values, and apply it to the foundation. We want to teach kids how to
be their best and how to achieve their goals.”
Off the Ice has partnered with Rollerblade to use skating as a tool to help inspire
character values, goal development and healthy lifestyles to fight the childhood obesity
epidemic in the United States.
To make a donation or learn more, go to offtheice.org.
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20 IHRSA | w w w . h e a l t h c l u b s . c o m
Protein powders were once the stuff of professional
athletes and dedicated bodybuilders, but they’ve gone
mainstream over the past 10 or so years. A Google
search for “protein powder” turns up thousands of results,
ranging from your local GNC to an abundance of other
online sources, some credible and some not so much. Over
the years the supplement industry has grown rapidly and
greatly improved upon the taste and palatability of their
products. Unfortunately, the supplements are fairly unregu-
lated in the United States. Not all of them are bad, and using
protein supplements can have benefits for some people. But
before you head down to Vitamin Shoppe, educate yourself,
think about your goals, and weigh the pros and cons first.
PROTEIN TYPESThere are three types of protein that are most commonly
found: milk, soy, and egg proteins.
• SOY
Soy protein is a plant-based source of protein, produced by
removing the fat and carbohydrates from soy flour. The most
common form of soy protein found in supplements is soy
protein isolate, which is about 90% protein and generally has
a neutral flavor.
• EGG
The protein in eggs is the most bioavailable (meaning it is
easily used by the body) form of protein, making egg powders
the most bioavailable protein supplement on the market.
It can be found as both egg white protein and whole egg pro-
tein. While whole eggs as food contain more nutrition than
egg whites, the process to create whole egg protein powder
involves high heat, which can oxidize the cholesterol in the
egg and make it more harmful than the cholesterol found in,
say, your hard boiled eggs.
• MILK (WHEY AND CASEIN)
The most popular forms of protein seen in supplements are
whey and casein, which are both proteins found in milk. Whey
protein is absorbed more quickly, whereas casein is absorbed
more slowly and stays in your body longer.
There are several types of whey protein you might see
on a label.
1. Whey protein isolate: This is the most pure form of whey protein and the most available to the body for absorption.
It is about 90% protein by weight and tends to be the most
expensive kind.
2. Whey protein concentrate: This is generally 29% – 89%
protein by weight. While more affordable than isolate, it
also contains a little more fat and lactose (the sugar found
in milk).
3. Hydrolyzed whey protein: This type of protein is predigested.
While on one hand it is easier to absorb, there is some debate
about how effective it is compared to un-hydrolyzed protein,
and it’s more expensive.
The
Fantastic
PourPROTEIN POWDERS ARE EVERYWHERE, BUT ARE THEY
RIGHT FOR YOU? HERE’S WHAT YOU NEED TO KNOW.
BY ALEXANDRA BLACK MPH, RD, LDN
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GET ACTIVE! 21
Shake up your menu:
Protein powders can
save you time and hassle
when satisfying your
nutritional requirements.
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PROTEIN POWDERS: The Pros
• Faster Uptake. Depending on the protein source, protein
powder can provide a quickly absorbed source of protein.
Generally, liquids are digested more quickly than solid foods.
So, by drinking your protein, your body is absorbing it faster,
which is good for rebuilding muscle after a workout.
• Convenience. It is often much easier to carry around a plastic
baggy of powder to mix with water or milk than in a shaker
bottle than a container of lean meat and complex carbohydrates,
which often require refrigeration.
• Additional Calories. This can be a con, too. But if your
goal is to put on weight, especially if you are a person who
has trouble maintaining and gaining weight, a protein
supplement with milk can be a quick and less filling source
of added calories.
• Recovery. After a longer, higher intensity workout (i.e.,
interval training or powerlifting versus low-intensity cardio),
it is important to eat protein and carbohydrates to restorethe glycogen (the body’s stored form of carbohydrate) and
protein to rebuild muscles. Protein powder can be an efficient
way to recover after a hard workout.
PROTEIN POWDERS: The Cons
• Cost. Depending on the type and quality of protein powder,
it can cost anywhere from $20–$30 per pound for whey protein.
Soy protein tends to be a little less expensive and quality egg
protein tends to be pricier.
• Unwanted Ingredients. There can be unpleasant stuff in
there. The front label will say 100% whey protein. Great! But
when you read the ingredients label, you can find artificial
flavors, xantham gum, soybean or other oils, artificial sweet-
eners, sugar (hint: anything with “ose” on the end is a sugar),
and other ingredients that may or may not be safe or healthy,
but it’s hard to tell unless you have a PhD in chemistry.
• Additional Calories. Yes, this is in the pro section, too,
because this is good for some people. But if you are trying
to lose weight, this is not helpful for you.
• It’s a processed food. I know, some claim to be natural
or originate from grass-fed livestock. But I don’t care
how happy the cow your protein came from was
eating grass in the pasture. After it left the cow
it was heated extensively and then dried into
powder. Even the highest quality proteinpowders don’t match up to real food.
DO I NEED A PROTEINSUPPLEMENT?
Whether or not you need a protein supple-
ment depends on your goals. You might
need a protein supplement if:
• You are a hard gainer (meaning it is
very difficult for you to put on weight)
with a goal of increased muscle mass
and/or weight.
• You are currently training at a high volume. If this is you,
a protein supplement can help with recovery, which will be
a priority for you.
• You have had weight-loss surgery. Because weight-loss surgery
can cause you to absorb food poorly, which greatly reduces
portion sizes, protein supplements are highly recommended.
I would not recommend a protein supplement for you if:
* You are trying to lose weight. Hunger is often a challengeduring weight loss, and you’re better off waiting an extra
20 minutes to get home and make your next meal, or have
carbohydrates and protein in the form of whole food, like an
apple and peanut butter. The food will obviously also have
calories, but it’ll make you more full than the protein powder.
* You are training at lower volume or intensity. For the average
gym goer, taking a protein supplement is usually more expen-
sive than it’s worth.
WHAT TO DO? Some AdviceIf, after considering your goals, you think protein powder is
right for you, here’s some advice for using it optimally.
• Find a brand that has a short ingredient list (no more than 3-4)
and do your homework so you understand all the ingredients.
• Take the protein supplement once per day within 15-30
minutes of a challenging workout.
• Take enough protein powder to equal about 30 g of protein.
Any more than that and your body won’t use it as efficiently.
You’re better off taking 30 g at one time and eating a nice steak
and salad or vegetable omelet an hour or so later than taking
60 g of protein in one or two shakes.
• Don’t use protein supplements as a meal
replacement. For meals, food is always best.
Unless your jaw
is wired shut.
Whey protein is my favorite
option, and I recommend whey protein isolate,
as it’s the most available form of whey. If you
are a vegetarian or allergic to dairy, soy and egg
protein are good alternatives. n
Alexandra Black is IHRSA’s Health Promotion
Manager and author of
wickedgoodnutrition.com.
22 IHRSA | www.hea l t hc lubs .com
After a longer, high-intensity workout (i.e.,
interval training or powerlifting versus low-
intensity cardio), it is important to eat protein
and carbohydrates to restore the glycogen
(the body’s stored form of carbohydrate) and
protein to rebuild muscles.
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How to use social networks and new technology to
boost your health and fitness.
When it comes to getting in shape and
losing weight, joining a health club is really
just what the doctor ordered. But recent
studies show that there is a lot more to successfully
adopting a fitness lifestyle than picking a gym and
lifting a few weights. When it comes to ensuring the
success of your program, surrounding yourself with
a network of positive influence provided by friends
and family can be even more important than
whether you have access to the latest strength or
cardio equipment. And in this day and age of
Facebook, YouTube and Twitter, innovative compa-
nies are using the Internet to create communities
of like-minded people to motivate and inspire us
to greater heights.
It’s a brave new world, and this article will show you
how to take advantage of all the exciting opportunities
that are out there in the digital domain and beyond.
By Timothy J. Moore, Ph.D., CSCS, MCHES
Crowdsource Your Fitness
Well Connected: Your
online community can
help keep you on track
with your fitness goals.
GET ACTIVE! 23
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24 IHRSA | w w w . h e a l t h c l u b s . c o m
NETWORK NEWSNicholas Christakis, M.D., Ph.D., is a
pioneer in the field of health and social
networks, conducting research at the
Harvard Medical School on the
extremely powerful influence that the
world around us exerts on our actions
and attitudes. For example, Christakis
has found that “if your friends are
obese, your risk of obesity is 45% higher.
If your friend’s friends are obese, your
risk of obesity is 25% higher. And if your
friend’s friend’s friend, someone you
probably don’t even know, is obese,
your risk of obesity is 10% higher. It’s
only when you get to your friend’s
friend’s friend’s friends that there’s no
longer a relationship between that per-
son’s body size and your own body size.”
In addition, Christakis says it’s really
fascinating that not only our body size,
but our very own happiness, is part of
a collective set of attitudes and actions
shared by the people that we know, and
the people that they know.
tech savvyWhen it comes to behavior change and creating a healthier life, there is a whole new brand of electronic
technologies that can help provide us with much-needed support and feedback. You can use them to set goals,
track your progress and interact with other people who share your dreams.
Myithlete is the only iPhone
and Android application that
accurately measures, predicts
and adjusts your training routine
to maximize your performance,
while helping you stay healthy.The idea is quite simple: Take a
one-minute measurement every
morning; if your reading drops
significantly, it’s an early warning
that you are overloading your
system. Training is all about
stress and recovery, and the
human heart is a great barome-
ter of your overall physical and
mental condition. What a lot of
people don't know is that your
heartbeat intervals vary at rest,
and they can be calculated usingheart-rate variability or HRV.
Tracking Heart Rate Variability is
much more valuable than just
monitoring your heart rate, since
an increased HRV is linked to
good health and a high level of
fitness, while a decreased HRV
is linked to stress, fatigue and
even burnout.
Phone App $9, Monitor andReceiver $65, myithlete.com
The HAPIfork is a fun new
gadget that recently picked up a
stack of awards and accolades
by technology gurus, including
being awarded the Consumer
Electronics Show 2013Innovations Award. Essentially,
it’s based on the idea that
eating too quickly can lead to all
sorts of bad things like weight
gain, indigestion and gastric
reflux. The electronic fork has
built-in sensors that measure
how many times you bring your
fork from your plate to your
mouth and back again during a
meal, and sets off an alarm if it
detects that you are eating too
quickly. Then, data such as howlong it took to eat your meal, the
amount of fork servings you
took per minute, and your fork
serving intervals are uploaded
via USB to your online dash-
board or a mobile app to track
your progress. Preordering nowfor $89, hapilabs.com
The Forerunner 10
watch by Garmin is a super
simple GPS device, and you
can get started with just the
push of a button. It tells you
how far and how fast you’vegone, and you can also upload
your results to share with the
online community at Garmin
Connect. Their website also
has some great resources like
training plans and fitness
experts on hand to answer all
your questions. $129.99,garmin.com/forerunner10
The Flex is the latest
model from the fitness tech-
nology specialists at Fitbit.
The slim and stylish rubber
wrist strap is small but pow-
erful, tracking your steps,distance traveled and calories
burned during the day, while
at night it measures things
like your sleep cycle to see
how well you have slept. You
can set goals for yourself
and track your results via the
online or mobile app dashboard,
and the Flex will automatically
send all your information to
you wirelessly.
$99.95, fitbit.com/flex
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GET ACTIVE! 25
How is this possible? Christakis' labo-
ratory has discovered that all people are
interconnected, and so is their health.
His research looks at two different types
of phenomena: the social, mathematical,
and biological rules governing how
social networks form (called a connec-
tion), and the biological and social
implications of how they operate to
influence our thoughts, feelings and
behaviors (or the contagion). It sounds
complicated, but it isn’t—just choose
wisely when you seek advice and feed-
back from the people around you.
Christakis has written an enlighten-
ing book on social networks called
“Connected: The Surprising Power Of
Our Social Networks And How They Shape Our Lives,” to help answer all of
your questions on the subject based on
his years of experience in the field.
BIRDS OF A FEATHER WORK
OUT TOGETHER
“If sickness, obesity and unhappiness
are all contagious, then so are health,
leanness and happiness. By including
more healthy and happy people into
your social network, your chances of
improving the way you look and feel
will skyrocket,” says John Berardi,
Ph.D., founder of “Precision Nutrition”
(precisionnutrition.com) and a top
expert on body transformation. His
“Lean Eating Coaching” program
broke new ground as the first entirely
Internet-based nutrition program that
connects clients to cutting-edge
research and coaches.
According to Berardi, “There is a
revolution happening. The web has
enabled a new, simpler and more effec-tive way for people to lose weight, be
healthier, and get fitter than they ever
thought possible. Every time we talk
about social support, something inter-
esting happens. People email us from
all over the world, confiding in us that
they can’t find those healthy, lean, fit,
and happy people in their communities.
Our programs are designed to deliver
not only the best training and nutrition
advice, but also healthy doses of much-
needed social support.”
So, let’s bottom-line this: Berardi has
found that if the people you spend the
most time with are critical in your own
growth and development as a person,
as well as your own attitude toward
everything from the food you eat to
the exercise you choose, it’s probably
important to consider your social network
in the whole equation.
WITH A LITTLE HELP FROM
YOUR FRIENDS
Michelle LeMay is a fitness pioneer who was the first National Aerobic
Champion, helped start the cardio
hip-hop movement, and has consulted
with top fitness companies like Nike.
She has co-developed an online com-
munity called Groove Temple with the
goal of fostering high quality living for
its members.
“We understand how busy people
are,” says LeMay, “so we’ve created a
system that provides you with highly
effective short workouts, quick recipes,
short articles and quick tips that you
can do right on your own phone, iPad,
computer or television.”
According to LeMay, Groove Temple
is what she terms a cohesive healthy
lifestyle social platform that mergesboth online and offline experiences.
Through Groove Temple Live events
and festivals, LeMay and her team have
created a modular workshop system
that interfaces with people in real life.
By bringing people together to learn,
grow and socialize, LeMay feels that
she can bolster their connection with
the online social platform she provides.
LeMay’s 28 Day Groove is a daily
wellness practice that helps members
form new positive habits over a month-
long program, since experts agree that
four weeks is the optimum time needed
for behavior change. She believes that
healthy social networks of today don’t
just reside on the web; they are living,
breathing things that include real life
interaction in order to be sustaining
and viable, while creating a strong con-
nection between mind, body and spirit.
CHANGING FOR THE BETTER
If improving your health and living a
better life is your main goal, then youneed more than just a great workout
routine and nutrition plan—you have
to surround yourself with good people.
We’re all embedded in these networks
and it affects us profoundly, although
we may be unaware of their existence.
We need to recognize the influence we
have on each other through our actions,
thoughts, behaviors and feelings, and
how our associations can help us live a
better life.
when to get off the gridExperts agree that when it comes to integrating technology into your daily life, you can
definitely go too far. Studies have shown that overuse of digital devices can cause
increased anxiety and stress, affect your concentration and sleep, and in some cases can
cause you to disconnect from the world around you. To keep from falling down the virtualrabbit hole, follow these two simple rules.
1) Set limits on the amount of time you check your phone, tablet or computer each day.
2) Set aside a specific time each day to check emails or social media, while creating
some downtime in your schedule to unplug, relax and recharge.
n
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26 IHRSA | w w w . h e a l t h c l u b s . c o m
Circuit City
HERE’S HOW TO ELEVATE
YOUR HEART RATE WHILE
STRENGTH TRAINING.
BY STACY ACHUA
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GET ACTIVE! 27
It’s 6 p.m. You’ve just finished
work, and now you have to bat-
tle the crowds to get to the gym
for your workout. Just because
you’re busy doesn’t mean your train-
ing has to suffer—that is, if you’re
willing to try something new.
Wired for circuitryThe answer is circuit training. A fast-paced circuit routine maxi-
mizes your training time by combining light-weight resistance
work and cardio into a program you can get done in less than 30
minutes. While the increase in your aerobic capacity likely won’t
match gains from more conventional
endurance training, you’ll still benefit
by elevating your heart rate for an
extended period of time.
What’s more, many of the move-
ments are functional exercises that
resemble sports moves or daily liv-
ing activities—and they churnthrough calories while minimizing
injury risk. This circuit routine does
not emphasize mass building, but it
does promote a lean, firm physique.
Totally total bodyThis program consists of two separate
circuits, each performed twice. As you
progress through the workout, aim for
faster repetitions, but be sure to main-
tain good form and keep your abs
tight. Perform each exercise for 30 sec-
onds, with 15 seconds rest between
each one. Once you’ve completed the
first circuit twice, rest for two to three
minutes before moving on to the sec-
ond circuit.
Expect some soreness the next
day—you’ll hit muscles in ways you
haven’t before. This program targets
every movement of the body, which
guarantees that you’ll target every
muscle system of the body.
CIRCUIT ONE
n Squat, curl and press with dumbbellsHold a dumbbell in each hand with arms at your sides and feet
hip-width apart. Squat down, looking forward and keeping your
back straight. As you rise up, curl each dumbbell to your chest,
rotating palms in. Next press dumbbells overhead, rotating palms
forward. Return to starting position.
n Step upPerform alternating step-ups onto a stair, box or step plat-
form. To increase the challenge, raise the height of the step.
Make sure to keep your back straight and abs tight. (You can
substitute another form of cardio if you wish, such as jumpingrope or using an elliptical trainer.
n Seated cable row With knees slightly bent, pull a cable handle to your midsection
as you straighten your lower back and pinch your shoulder
blades together. Return to the
starting position, with your arms
extended and lower back flexed.
n Repeat step up
n Stability ball bridges
Lie on the floor and place a stabilityball under your calves, spreading
your arms out. Lift your hips until
your body is straight, then lower
back down. Keep feet and knees
hip-width apart throughout the
movement. To increase the difficulty,
place the ball under your heels and
don’t allow your hips to contact the
floor.
n Repeat step up
n Bench pressOn a free-weight bench (or a
bench-press machine), lower the
weight and lightly tap your chest,
but do not bounce the bar. Press
back up without arching your
lower back, extending your elbows
fully without locking them.
n Repeat step up
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28 IHRSA | w w w . h e a l t h c l u b s . c o m
Fueling the CircuitHere are some nutrition tips for those who tackle this
training program.
EAT FOR THE CIRCUIT Before your workout, fuel up with a
small snack of easily-digestible carbs, such as a piece of
fruit. Afterward, have a quality meal of complex carbohy-
drates and protein.
AVOID SKIPPING MEALS Fewer calories earlier in the daymeans you can make up for it with seconds of Buffalo wings
at night, right? Nope. Don’t save up calories. Have a healthy breakfast and lunch, so
that when you get to your evening meal, you’re less likely to overindulge.
BE GOAL ORIENTED If you drink, set a limit of only one or two drinks to avoid excess
calories from alcohol. Do the same thing with foods or snacks. Set a goal of one time
through the buffet line and that’s it.
FORGET DIETING Don’t worry about trying to drop pounds now—just maintain the
status quo. If you do restrict calories, make sure you’re getting enough protein. Cheat
smart. Indulge in your favorite foods—but decide how much you’re going to eat and
stick with it. The danger is in the portion sizes that we consume, or in eating leftovers
for days, especially during the holiday season. This is how pounds add up. n
CIRCUIT TWO
nLateral reaching lunges to press with a medicine ball Grasp a medicine ball in both hands and lunge to one side, bending at the hip and
knee and reaching down toward your foot. Move back to starting position while
pressing ball overhead. Alternate to both sides.
nLateral step upStep laterally up and over an aerobic step, then reverse directions.
nCable presses with alternating stepGrasping cable handles in each hand, press forward until your arms are fully extended.
As you press, alternate stepping forward with each foot. Return to the starting position.
nRepeat lateral step up
n Stability ball crunch
Lie face up on the floor with your calves on a stability ball. With your hands onyour thighs, curl up, sliding your hands up your legs while watching the ceiling. To
increase the difficulty, perform the crunches with your back on the ball or alternate
rotating left and right as you curl.
nRepeat lateral step up
nLungeGrasp a dumbbell in each hand, then step straight forward with an exaggerated
step. Your trailing knee should be 1 to 2 inches off the floor at the bottom, with
your lead knee bent to about 90 degrees. Forcefully push off with your lead foot
and return to the starting position. Alternate to both sides.
nRepeat lateral step up
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30 IHRSA | www.hea l t hc lubs .com
SHOE REVIEW2013 FALL
AWARD WINNERS
BEST SHOENEUTRAL
FALL2013
BEST SHOEMOTION
STABILIZINGFALL2013
BEST SHOEPERFORMANCE
FALL2013
BESTNEW SHOE
FALL2013
BESTRENOVATION
FALL2013
adidas adiStar Boost ASICS Gel-Nimbus 15
Saucony Cortana 3
As you can imagine, I spend a lot of time around runners and attending
running events. Lots of people know about my work with the Running
Network’s shoe reviews, so I frequently field questions about the state
of the running shoe industry and trends in product development. Here, as aQ&A, are how those exchanges usually go.
Where is minimalism going? In a nutshell, minimal shoes help run-
ners develop stronger feet. Minimalist shoes will continue to have a
place in the market; some estimates place it at about 5% of the overall
running shoe market, which seems about right to me. The findings of
researchers, developers, and runners working and running in this cate-
gory—everything from shoe geometries to spare designs and lighter-
weight materials—have penetrated the other categories. Minimalism
has reignited the quest for innovation in what had become a stagnant
industry.
How has the lightweight trend changed the running industry? Let’s
face it: Light shoes are fun to run in. The technologies and engineered
solutions we’ve surveyed over the last 20 years saw shoes that wereheavy. We’re at a crossroads where new, lighter-weight materials and a
paradigm shift in what runners need and want are making way for lighter
shoes in all categories.
What’s happening with traditional running shoe categories? A
funny thing happened in all this tumult: The industry achieved some
equilibrium. Minimalism was everywhere and growing, but now neutral
and stability (especially lightweight, stable shoes) have come back with
a vengeance. Every shoe in this review has some motion-stabilizing fea-
tures, and the shoes are more evenly distributed between categories
than we’ve seen in the past five years or more.
Categories may blur some as full-contact bottoms and geometries (mid-
sole shapes) that enhance the gait play a larger role in shoe design and as
runners adapt to these simpler design solutions. There will be a little bit of
the hydrid in most shoes (that blurring of the categories that I mentioned),
so we’ll see more similarity among running shoes. The only real exception is
the higher-end shoes where plushness reigns supreme: They are better
cushioned and have a more luxurious feel.
This rebalancing and innovation reinforce what we in the Running
Network have been saying in our reviews since 1998: Know your feet and
what they need. Educate yourself about how shoe companies are
addressing your needs. Then head to a running specialty store to get its
assistance in selecting a quality running shoe.
—Cregg Weinmann, Running Network Footwear Reviewer
Nike LunarGlide+ 5 Mizuno Wave Sayonara
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See the full review at runningnetwork.com
adidas adiStar Boost adidas Supernova Sequence 6 New Balance 870 v3 Nike LunarGlide+ 5
On Cloudrunner Reebok One Cushion Karhu Flow III Trainer Mizuno Wave Sayonara
Pearl Izumi EM Road N1 Puma Faas 500 S Saucony Cortana 3 Saucony Kinvara 4
Scott T2C Evo ASICS Gel-Cumulus 15 ASICS Gel-Nimbus 15 Brooks Ghost 6
Brooks Glycerin 11 Mizuno Wave Enigma 3 New Balance 880 v3 Nike Pegasus+ 30
$170 $120 $110 $110
$140 $110 $115 $120
$115 $80 $150 $100
$115 $115 $145 $110
$150 $140 $115 $100
BESTNEW SHOE
FALL 2013
BEST SHOEPERFORMANCE
FALL 2013
BEST SHOEMOTION
STABILIZINGFALL 2013
BESTRENOVATION
FALL 2013
BEST SHOENEUTRAL
FALL 2013
GET ACTIVE! 31
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::Results
32 IHRSA | w w w . h e a l t h c l u b s . c o m
gym since high school. “We had no idea
how to turn on a treadmill or how to
operate an elliptical machine,” she says.
“But the staff was very helpful and now
we feel right at home at the club.”
Married for almost 40 years, the
couple’s fitness journey attracted the
attention of Anytime Fitness headquar-
ters. Bob was selected the “2012
Anytime Fitness Success Story of the
Year,” and he even ended up on a bill-
board in the Greensburg area touting
his impressive results.
“It’s something seeing yourself up
there,” says Bob, an upbeat guy who
doesn’t take himself too seriously. “It’s
fun driving past it.”
Bob and Rhonda are great examples
of the edict that it’s never too late to
start getting in shape.
“Bob is the fittest older client that Ihave,” says personal trainer Erin
Racchini. Then Erin thinks about it for a
moment and clarifies, “Actually, he’s the
fittest client of any age.”
Bob’s work ethic in the gym is best
understood by the perspective he
gained while being at his wife’s side
during her treatment.
“Losing weight is easy,” he says, emo-
tion in his voice. “You want motivation, go
sit in waiting room at a cancer center.” n
BOB JOHNSON THOUGHT HE
knew what toughness was. Then
his wife, Rhonda, was diagnosed
with cancer. That’s when the devoted
husband learned just what true
courage meant.
“Sitting in the doctor’s office, see-
ing other people fighting this disease,gives you a new perspective,” says
Bob, 61, who lives in Greensburg,
Penn. “That’s when it hit me: The
sacrifices I was making trying to get
in shape, the workouts and dieting,
were nothing compared to what
these people were going through.”
Bob had embarked on a fitness
regimen after Rhonda was advised
that working out is great medicine.
“Rhonda’s doctor told us that
one of the most important things
you can do to beat cancer is to eat
healthy foods and to exercise,” Bob
says. “Rhonda said she wanted to
join a gym and she asked me to
join with her. I figured if she was
tough enough to handle
chemotherapy and radiation, then the least I could
do was to get off my butt and exercise.”
Bob and Rhonda joined an Anytime Fitness club in
Greensburg after learning that his wife’s cancer, which
had been in remission, had returned. At the time, Bob
weighed 300 lb. Two year’s later, he has dropped 100
lb. Besides looking like a new man, he feels like one.He notes that his stress levels are down, as well as his
cholesterol. And due to his weight loss, Bob no longer
has sleep apnea, freeing him from the cumbersome
CPAP machine he had to sleep with every night.
“I love it,” he says of his new fitness lifestyle.
“Before I had trouble walking up a flight of stairs. I was just feeling bad. I can’t
imagine living without exercise now.”
As for Rhonda, she’s lost 40 pounds and feels good enough to exercise with Bob
nearly every day—either in the gym or walking, biking or paddling around local
parks and lakes.
Rhonda says that, before joining Anytime Fitness, neither she nor Bob had been in a
Bob JohnsonAge: 61
Hometown: Greensburg, Penn.
Starting Weight: 300 lb
Current Weight: 200 lb
Bob’s Advice: “Motivation
is where you find it. It’s
everywhere.”
A New Perspective, A New ManDedicated to helping his wife battle cancer, Bob Johnson lost 100 lb and revitalizedhis life. BY STACY ACHUA
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