FEBRUARY/MARCH 2011

REVIVE YOUR RESOLUTION

Recipe of the MonthA Smooth ie that tas tes l i ke

SUMMER

BEWARECalories hiding in your gym’s juice bar

MULTI-TASKYour way to a better you with

INTERVAL WORKOUTS

TAKe yoUr LUnchTAKE OFF WEIGHT

easy and fun tips to help you

YOUR GYMLOVE

$2.9

9 U

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4.99

CAN

February/March 2011 GO! MAGAZINE: TO GET YOU MOVING

James Baylor

A Taste of SummerThe recipe of the month is a nutritious and delicious smoothie

in this issue

Dr. Joseph Mercola

Revive Your ResolutionIs your 2011 resolution dead on arrival? Here’s some easy changes to get it back on track.

60Kyle Morey

Pump up the JamsThis playlist includes dance/electronica to get you moving

68Lillian Marshall

Multitask to a better youInterval workouts that solve boredom and melt fat

04 This Month’s Letters to the Editor07

Kelly Little

Let’s hear “YourStory”Meet this month’s inspriation, Katherine, and get yourself motivated

34 Chris Horton

Beware of the Juice Bar A gold mine of hidden calories in a misleading location, your gym

Steven Sarn

No gym? No Problem!Get a quality workout without getting into the gym

89 29

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Meet this month’s inspiration, Katherine. A college student dedicated to educating herself on nutrition and excersise. Now she’s living a new healthy lifestyle. Check YourStory, pg 07!

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Taylor Standard

I heart my gym!Use these simple tips to make trips to the gym more fun, less of a hassel.Fea

tures

Jasmine Netty

That’s lunch! The many benefits of packing your lunch and taking it with you.

Taking your lunch is easier than you think. It keeps your wallet fatter and you thinner. Check out all the great thing we found out about taking your lunch on pg 15!

You don’t have to belong to a gym or own a home gym to improve your health and fitness. With a small area to work and common items found in your home, you can condition your cardiovascular system and build muscular strength and endurance without space-consuming equipment or expensive membership fees.

Choose a favorite aerobic activity you can do outdoors. Examples may include walking, running, hiking, biking, inline skating, soccer or tennis.

Rent or check out an exercise video. From kickboxing to step aerobics, there are numerous videos to choose from.

Check your local park for a fitness trail with exercise stations placed along the path. The stations often have

instructions on how to perform the exercises.

LowER BodY

Opt for plié squats: Take a wide stance with your toes pointing outward at about a 45 degree angle. Standing upright, slowly bend your knees in the direction of your toes until you can no longer see your toes. Squeeze your inner thighs as you slowly return to the

starting position. Do some wall sits: With your back flat against the wall, move your feet away from the wall so that the wall is supporting you. Bend your knees so that your legs form a 90-degree angle as if in a seated position. Hold for as long as you can. Start with 30 seconds or less and work up to 90 seconds.

Go for a lunge: With your arms by your side, take a step forward with your right leg so your thigh becomes parallel with the floor as your left knee dips down. Be sure your front knee does not go past your toe. Pushing backward off the same leg, return to your starting position. Repeat with the left leg.

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Get Active

NO gym? NO problem!How to Get a Total Body Workout Without Belonging to a Gym

staff writer

Sexy Back

Justin Timberlake

Fergalicious

Fergie

My Humps

Black Eyed Peas

Promiscuous

Nelly Furtado

When You Were Young

The Killers

Beautiful Day

U2

Flathead

The Fratellis

Feel Good Inc.

Gorillaz

Technologic

Daft Punk

Fly or Die

N.E.R.D

Give It To Me

Timbaland

Take Me Out

Franz Ferdinand

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Use these beats to pump up your workout!

PumP uP the Jams!

PumP uP the Jams!

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February/March 2011 GO! MAGAZINE: TO GET YOU MOVING

CoRE ANd BALANCE

Do some push-ups: Depending on your fitness level, you can do them standing and facing a wall, ground on the floor with your knees bent, or on the ground floor with your legs straight and toes touching the ground. Get down with crunches: Lying on your back with your knees bent, reach for your knees, hold for two counts, then return to the floor. You don’t have to belong to a gym or own a home gym to improve your health and fitness.

UPPER BodY

Be creative with bicep curls: Holding a filled grocery bag in each hand, arms and elbows tucked in by your sides, bend your elbows, bringing your hands up toward your shoulders with your palms facing you. Slowly return your hands down by your sides. Get down with crunches: Lying on your back with your knees bent, reach for your

knees, hold for two counts, then return to the floor. You don’t have to belong to a gym or own a home gym to improve your health and fitness. With a small area to work and common items found in your home, you can conditionscular system and build muscular strength and endurance without space-consuming equipment or expensive membership fees.

THINGS I WISHI’D KNOWN ATTHE START OFMY WEIGHTLOSS JOURNEY

It wasn’t until I saw a photo of myself heading into my sophomore year that I realized I was carrying quite a few extra pounds and that it was time to do something about it. It took me a very long time to lose the weight (we’re talking not until after graduation), all because I thought I knew what I was doing. Boy was I wrong.

You Can’t Eat Peanut Butter Out of the JarWhile peanut butter is full of heart-healthy fats, it’s not void of calories — one tablespoon contains 105. I found myself spooning it straight out of the jar, wondering why my jeans weren’t any looser. This is important to remember with all healthy foods: just because they aren’t considered junky, doesn’t mean you can eat as much as you want. Be aware of portion sizes when it comes to

whole grains, nuts, seeds, and health food store snacks.

Being Vegan Doesn’t Automatically Cause Weight LossMy two roommates in college were tall, skinny, and vegan, so I thought eating a plant-based diet was the key to dropping pounds. I may have ditched animal products, but I ended up eating tons of pasta, bread, french fries, and dairy-free ice cream instead. Had I focused on fresh fruits, veggies, legumes, and whole grains, a vegan diet might have helped me reach my weight loss goal, but my junk-

food vegan diet actually caused me to gain weight.

Walking Isn’t EnoughWalking is definitely a better workout than just sitting on the couch, so I thought strolling through the mall and walking to class would do the trick. But walking isn’t a major calorie burner like running. When it comes to losing weight, you need to burn or cut out 3,500 calories to lose a pound. A 30-minute walk only burns around 122 calories, which is well under the 500 it takes to affect a weekly weigh-in. If you want to lose weight, you’ll need to kick up

the intensity and the length of your workouts.

One Workout Doesn’t Mean You Can Eat All You WantAfter hitting a Step class with my college roommate, we’d hit the dining hall and fuel up. We worked out so we deserved it, right? Little did I know I was undoing all the good I had done and actually eating way more than I had burned, which was making the scale numbers go even higher. If you need a little workout reward, don’t do it with food. Download some new songs on iTunes or pick up a fitness mag.

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Want more workout tips? Visit gomag.com/fitness to get all our latest moves.

Discover how just a few easy changes in your daily routine can make your New Year’s wish become a new outlook on life.

R E V I V E Y O U RRESOLUTION

Dr. Joseph Mercola

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your successes, help you analyze failures, and be your constant source of motivation.

Some of the most victorious people in history are those who also made the biggest mistakes. Stick with your resolutions to take control of your health and your life. The only thing that is constant is change. But change is difficult.

Did you, like millions of people around the world, make resolutions on the first day of January? Have you stuck with your New Year’s resolutions or are you just about ready to give up?

Because many view resolutions as additional pressure to their already stressful lives, many people abandon their resolutions by February or March. Some resolutions don’t even last the first week of January.

Are your resolutions too unrealistic, Dr. Joseph Mercola asks? Maybe you were thinking of running for 10 kilometers each day when you haven’t taken a long walk in ages. Or going from a pack of cigarettes per day to

zero sticks.Don’t beat yourself up if you blow

one or two resolutions, or even your entire list – that won’t accomplish anything. What’s important is never giving up. Give yourself a second chance to keep your resolutions alive. You can make the decision to take control of your health at any point in the year. Just because it’s already March and not the first of January doesn’t make it any less fitting to decide to make that healthy change. Here are Dr. Mercola’s tips to help you get back on track with your resolutions:

Start small. It’s good to aim for a major and radical change but remember that the road to that big accomplishment starts with small and achievable goals.

Learn from your mistakes. Always look at failure as an opportunity to learn how to succeed, Mercola advises. Look back at what caused you to blow the resolution and the things that were working for you up to that point.

An accountability partner will share your successes, help you analyze failures, and be your constant source of

motivation.Some of the most victorious

people in history are those who also made the biggest mistakes. Stick with your resolutions to take control of your health and your life.

Learn from your mistakes. Always look at failure as an opportunity to learn how to succeed, Mercola advises. Look back at what caused you to blow the resolution and the things that were working for you up to that point.

Think back to how bad you felt when you failed when you feel feel like you’re about to blow your resolution or goal. Afterward, focus on the good feelings you’ve had at the end of each successful day.

Reignite your motivation. Go back to why you made the resolution in the first place – because you wanted to achieve something. Ask yourself how much do you really want this change to happen. Stoke that fire in your belly by encouraging yourself and reinforcing your motivation.

Some of the most victorious people in history are those who also made the biggest mistakes. Stick with your resolutions to take control of your health and your life. The only thing that is constant is change. But change is difficult.

Did you, like millions of people around the world, make resolutions on the first day of January? Have you stuck with your New Year’s resolutions or are you just about ready to give up?

Because many view resolutions as additional pressure to their already stressful lives, many people abandon their resolutions by February or March. Some resolutions don’t even last the first week of January.

Start small. It’s good to aim for a major and radical change but remember that the road to that big accomplishment starts with small and achievable goals.

Learn from your mistakes. Always look at failure as an opportunity to

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Keeping a list of your resolutions will improve the chances of reaching your goals.

February/March 2011 GO! MAGAZINE: TO GET YOU MOVING

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learn how to succeed, Mercola advises. Look back at what caused you to blow the resolution and the things that were working for you up to that point.

Use the disappointment and pain of failure to succeed. Think back to how bad you felt when you failed when you feel feel like you’re about to blow

your resolution or goal. Afterward, focus on the good feelings you’ve had at the end of each successful day.

Reignite your motivation. Go back to why you made the resolution in the first place – because you wanted to achieve something. Ask yourself how much do you really want this change

to happen. Stoke that fire in your belly by encouraging yourself and reinforcing your motivation.

Some of the most victorious people in history are those who also made the biggest mistakes. Stick with your resolutions to take control of your health and your life.

Put it in writing. Make you resolution part of your daily routine. It’s good to aim for a major and radical change but remember that the road to that big accomplishment starts with small and achievable goals.

Learn from your mistakes. Always look at failure as an opportunity to learn how to succeed, Mercola advises. Look back at what caused you to blow the resolution and the things that were working for you up to that point.

Reignite your motivation. Go back to why you made the resolution in the first place – because you wanted to achieve something. Put it in writing. Make you resolution part of your daily routine. An accountability partner will share your successes, help you analyze failures, and be your constant source of motivation.

Some of the most victorious people in history are those who also made the biggest mistakes. Always look at failure as an opportunity to learn how to succeed, Mercola advises. Look were working for you up to that point.

Use the disappointment and pain of failure to succeed. Reignite your motivation. Go back to why you made the resolution in the first place – because wanted achieve something. Ask yourself how much do you really want this change to

Just because a few months have passed from the new year doesn’t mean you have to wait until next January to begin changing your life.

Make your resolution part of your daily routine. Put it in your daily planner and set aside any amount of time on a daily or weekly basis to devote to the accomplishment of the resolution.

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A re your resolutions too unrealistic, Dr. Joseph Mercola asks? Maybe you were

thinking of running for 10 kilometers each day when you haven’t taken a long walk in ages. Or going from a pack of cigarettes per day to zero sticks.

Don’t beat yourself up if you blow one or two resolutions, or even your entire list – that won’t accomplish anything. What’s important is never giving up. Give yourself a second chance to keep your resolutions alive. You can make the decision to take control of your health at any point in the year. Just because it’s already March and not the first of January doesn’t make it any less fitting to decide to make that healthy change. Here are Dr. Mercola’s tips to help you get back on track with your resolutions:

Start small It’s good to aim for a major and radical change but remember that the road to that big

accomplishment starts with small and achievable goals.

Learn from your mistakes Always look at failure as an opportunity to learn how to succeed, Mercola advises. Look back at what caused you to blow the resolution and the things that were working for you up to that point.

Use the disappointment and pain of failure to succeed Think back to how bad you felt when you failed when you feel feel like you’re about to blow your resolution or goal. Afterward, focus on the good feelings you’ve had at the end of each successful day.

Reignite your motivation. Go back to why you made the resolution in the first place – because you wanted to

achieve something. Ask yourself how much do you really want this change to happen. Stoke that fire in your belly by encouraging yourself and reinforcing your motivation.

Put it in writing. Make you resolution part of your daily routine. Put it in your daily planner and set aside any amount of time on a daily or weekly basis to devote to the accomplishment of the resolution.

Find an accountability partnerGet support from your partner,

a family member or a close friend who are invested in the success of your resolution. Work out a way for them to check up on your progress. An accountability partner will share your successes, help you analyze failures, and be your constant source of motivation.

Some of the most victorious people in history are those who also made the biggest mistakes. Stick with

your resolutions to take control of your health and your life. The only thing that is constant is change. But change is difficult.

Did you, like millions of people around the world, make resolutions on the first day of January? Have you stuck with your New Year’s resolutions or are you just about ready to give up?

Because y or March. Some resolutions don’t even last the first week of January.

Are your resolutions too unrealistic, Dr. Joseph Mercola asks? Maybe you were thinking of running for 10 kilometers each day when you haven’t taken a long walk in ages. Or going from a pack of per day to zero sticks.

Don’t beat yourself up if you blow one or two resolutions, or even your entire list cond chance to keep your resolutions alive. You can make the decision to take control of your health at any point in the year. Just because it’s already March and not the first of January doesn’t make it any less fitting to decide to make that healthy change. Here are Dr. Mercola’s tips to help you get back on track with your resolutions:

Start small. It’s good to aim for a major and radical change but remember that the road to that big accomplishment starts with small and achievable goals.

Learn from your mistakes. Always look at failure as an opportunity to learn how to succeed, Mercola advises. Look back at what caused you to blow the resolution and the things that were working for you up to that point.

Use the disappointment and pain

of failure to succeed.Think back to how bad you felt

when you failed when you feel feel like you’re about to blow your resolution or goal. Afterward, focus on the good feelings you’ve had at the end of each successful day.

Reignite your motivation. Go back to why you made the resolution in the first place – because you wanted to achieve something. Ask yourself how much do you really want this change to happen. Stoke that fire in your belly by encouraging yourself and reinforcing your motivation.

Put it in writing. Make your resolution part of your daily routine. Put it in your daily planner and

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Make the decision to take control of your health at any point in the year; just because it’s March and not January doesn’t make it any less fitting to decide to make that healthy change.

February/March 2011 GO! MAGAZINE: TO GET YOU MOVING

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set aside am your partner, a family member or a clod who are invested in the success of your resolution. Work out a way for them to check up on your progress. An accountability partner will share your successes, help you analyze

failures, and be your constant source of motivation.

Some of the most victorious people in history are those who also made the biggest mistakes. Stick with your resolutions to take control of your health and your life. The only thing that is constant is change. But change is difficult.

Did you, like millions of people around the world, make resolutions on the first day of January? Have you stuck with your New Year’s resolutions or are you just about ready to give up?

Because many view resolutions as additional pressure to their already stressful lives, many people abandon their resolutions by February or March. Some resolutions don’t even last the first week of January.

Are your resolutions too unrealistic, Dr. Joseph Mercola asks? Maybe

you were thinking of running for 10 kilometers each day when you haven’t taken a long walk in ages. Or going from a pack of cigarettes per day to zero sticks.

Don’t beat yourself up if

you blow one or two resolutions, or even your entire list – that won’t accomplish anything. What’s important is never giving up. Give yourself a second chance to keep your resolutions alive. You can make the decision to take control of your health at any point in the year. Just because it’s already March and not the first of January doesn’t make it any less fitting to decide to make that healthy change. Here are Dr. Mercola’s tips to help you get back on track with your resolutions: Start small. It’s good to aim for a major and radical change but remember that the road to that big accomplishment starts with small and achievable goals.

Learn from your mistakes. Always look at failure as an opportunity to learn how to succeed, Mercola advises. Look back at what caused you to blow the resolution and the things that were

working for you up to that point.Think back to how bad you felt

when you failed when you feel feel like you’re about to blow your resolution or goal. Afterward, focus on the good feelings you’ve had at the end of each

successful day.Reignite your motivation. Go back

to why you made the resolution in the first place – because you wanted to achieve something. Ask yourself how much do you really want this change to happen. Stoke that fire in your belly by encouraging yourself and reinforcing your motivation.

Put it in writing. Make you resolution part of your daily routine. Put it in your daily planner and set aside any amount of time on a daily or weekly basis to devote to the accomplishment of the resolution.

Find an accountability partner. Get support from your partner, a family member or a close friend who are invested in the success of your resolution. Work out a way for them to check up on your progress. An accountability partner will share

Some of the most victorious people in history are those who also made the biggest mistakes. Stick with your resolutions to take control of your health and your life. The only thing that is constant is change.

1 week

2 weeks

1 month 6 months

45% of Americans make

New Year’s Resolutions= 3% of American population

43% 62%

67%

75%

Percent of Americans that keep their resolutions after:

People are 10x times more likely to reach their goals when they make resolutions than those who make none.

SuccessResolution