Spring/Summer 2011 Get Active! Magazine
Transcript of Spring/Summer 2011 Get Active! Magazine
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StopDieting
STARTLIVINGTHE NEW RULES OFWEIGHT LOSS
Madonna:
Work Out Withthe Material Girl
ELISABETH
ROHMFour Movies
No ProblemFitness Keeps
This Hot ActressGoingFeet of Strength
SHOES THAT HELP BOOST
YOUR RESULTS
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The dynamic, springy cushioning of
the Wave® CreationTM 12 works in harmony with your body to propel you forward.
And leave the old you in the dust. Bring out the better you at mizunorunning.com
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::Publisher’sWelcome
According to the latest count, there are more
than 50 million of you. Don’t worry — you’re
not being cloned without your knowledge. I’m
including you as one of the 50.2 million
health- club members in the U.S.
That’s a lot of people, but then again, there
are a lot of health clubs: 29,890 by our count.
This reflects the gains in niche and theme-
oriented facilities, as well as the continued
growth of convenient, always-open fitness
locations. These days, there seems to be a
club for everybody, wherever and whenever
they need it.
But out of the millions of gymgoers, there is
only one health-club member who really mat-ters: you. It’s your experience that we care
about — your ability to reach your goals and
maintain a healthy, active lifestyle.
Whether you realize it or not, you’re a cata-
lyst, an agent of influence. We are social ani-
mals, constantly influencing each other’s
behavior and habits. That’s true now more
than ever, with the tentacles of social net-
working that reach far and wide, allowing us
to maintain connections and friendships
across the globe.
Studies prove that you can pass on the
exercise bug to others. Someone whose
spouse is committed to a fit lifestyle is far
more likely to become active as well, accord-
ing to researchers. These results have been
found again and again in research on larger
social groups of people who frequently
interact. Of course, influence can work theother way, too. According to a Harvard study,
obesity can be contagious (see Page 10).
Being one of the 50 million is the best way
to avoid falling into large statistical groups you
want nothing to do with, such as the 36% of
Americans who are classified as overweight
(Gallup-Healthways poll). Then there are the
105 million people in the U.S. who have dia-
betes or prediabetes, according to the Centers
for Disease Control.
Few things in life are guaranteed, but the
power of exercise to improve your life is one
of them. Regular physical activity can enhance
health, energy, mood, metabolism, even
insulin sensitivity. Exercise can help prevent
cancer, heart disease, stroke, Alzheimer’s
and other diseases. In short, life is better —
and often longer — for those who exercise!
Sure, we have the statistics to back up
these claims. But in the end, they’re just
numbers.Without your enthusiasm and
commitment
to staying healthy and fit, we would have lit-
tle chance to effectively reverse rising obe-
sity trends and escalating health-care costs.It really does all begin with you. As one of
the 50.2 million health-club members, you’re
much more than a number. Count on it.
ABOUT IHRSA
The International Health, Racquet& Sportsclub Association (IHRSA)
is a nonprofit trade associationrepresenting health clubs, fitnessfacilities and industry suppliersworldwide. Every day IHRSAmembers help millions of peopleobtain better health throughexercise.To find a quality IHRSAclub,visit healthclubs.com. Thehealth club industry’s premierevent, IHRSA's 31st AnnualInternational Convention & TradeShow, will be held in Los Angelesfrom March 14–17, 2012.
CEO&PRESIDENT
JoeMoore
BOARDOFDIRECTORSArtCurtis
Chairperson
MillenniumPartners SportsClubManagement
SusanCooper
BodyBusinessHealth Club& Spa
SandyHoeffer
Western AthleticClubs
Mike Raymond
Curves International, Inc.
ChuckRunyon
AnytimeFitness, Inc.
DavidHardy
Franvest CapitalPartnersFitness Industry Council of Canada
Kilian Fisher
ILAM– Ireland
KayYuspeh
EliteFitness & RacquetClubs
BillMcBride
Club One, Inc.
Richard Bilton
CompanhiaAthletica
CarolNalevanko
DMBSports Clubs
Brent Darden
TELOSFitnessCenter
ScottGillespie
Saco Sport& Fitness
David Patchell-Evans
Ex-officio
GoodLifeFitnessClubs
SPECIALADVISOR
EUROPE
ChristianPierar
De FitnessOrganisatie
We’re Counting on YouOut of the millions of health club members, there’s only one
who really matters.
Yours in health,
Jay Ablondi
Publisher
GET ACTIVE! 1
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Chronic diseases
account for roughly
75% of the $2 trillion
spent on medical care in
the United States each year.
In response to these alarm-
ing statistics, Joe Moore, thepresident and CEO of the International Health, Racquet & Sportsclub
Association (IHRSA), is urging Congress to make disease prevention a
major tenet of future health-care legislation.
“Effective health-care legislation that removes barriers to healthy lifestyle choices and
supports the medical and business communities in efforts to engage individuals in health-
promoting practices are the most cost-effective solutions for stemming the tide of obesity
and chronic disease that consume the bulk of our nation’s health-care spending,” he explains.
The Campaign for a Healthier America is a national grassroots project bringing together
exercise enthusiasts to make healthy lifestyles a priority for all Americans. The Campaign
seeks to bring the fitness industry together with government, employers, medical and public
health professionals, insurance providers, schools and each of us individually. To find out
how to get involved (it’s easy and free), please visit campaign4health.org.
get paid to get active!If you enjoy working out and could use some extra income (and who couldn’t?), consider a
part-time job at a health club near you. Here’s an idea of how much extra cash you could
earn per hour, while helping others to get healthy.*
Aquatics Instructor $15.97
Personal Trainer (in-session rate) $26.30
Personal Trainer (floor rate) $13.17
Tennis Instructor $23.36
Group Exercise/Aerobics Instructor $24.84
Pilates Instructor $29.10
Yoga Instructor $32.19
Log on to healthclubs.com/jobs to see what’s available near you, and to apply (it’s free)!
You can also post your resume so that fitness and wellness-related companies can easily
find you when searching for their next star. Contact
[email protected] with any questions.
* Data reflects average hourly rate as of July 1, 2010, for part-time workers, and was excerpted from The 2011
Employee Compensation & Benefits Report, available at ihrsa.org/store.
: IHRSAWire
E mpl oy ee Compensat i on& Benef it s Sur v ey Resul t sf or t he Commer ci al Heal t h & F i t ness Indust r y
C om piled i n 20 10 by The Inte rnational H eal t h , Racquet & S po r t sclub A ssociat ion and Ind u st ry I n si ght s , I nc.
T he IHRSA 2 0 11
Internat i onal Healt h, Racquet & Sport sclub Associati on
2 IHRSA | w w w . h e a l t h c l u b s . c o m2 IHRSA | w w w . h e a l t h c l u b s . c o m
A HealthierNation
ThroughExerciseBY KRISTEN WALSH
SPEAKUP!Have something to say?
IHRSA (the International
Health, Racquet & Sportsclub
Association) is always lookingfor new, dynamic speakers for
its annual convention. The
Boston-based trade associa-
tion serves health clubs and
fitness industry suppliers and
manufacturers, and their
annual show is a highlight of
the year’s fitness events. The
show offers educational and
inspirational sessions to health-
club owners, managers and
other fitness professionals ontopics such as sales, customer
service, leadership, manage-
ment, “green” practices and
technology, to name just a few.
Speaker applications arenow being accepted forIHRSA’s 31st AnnualInternational Convention& Trade Show, to be heldMarch 14–17, 2012, in LosAngeles. If you are interestedin presenting on any topic,please visit ihrsa.org/speaker-application and completethe speaker applicationin full.
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®
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International Health, Racquet & Sportsclub Association | Seaport Center, 70 Fargo Street, Boston, Massachusetts 02210 USA
Could Your Wallet
Use Some Shaping Up?
. . . Health Clubs Are Hiring.
Find — and apply for — exciting full-time, part-time
and contractor positions at health clubs and wellness
companies located around the world!
Visit www.healthclubs.com/jobs today.
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C OV E R S T ORY
18 Hot PropertyElisabeth Rohm is one of Hollywood’s hottest actresses, with four
filmsset forrelease. Busy? Sure. Just don’t make her miss a workout.
ByChrisMann
N U T RI T I ON / H E A L T H
22 Stop Eating Yourself CrazyHow to stop obsessing about pounds and calories, and still
maintain a healthy body weight. ByStacy Anschultz
T RA I N I N G
26 2011 Spring Shoe ReviewLightweight, sturdy and comfy, these hot new running shoes will
help you take your fitness level up a notch. ByCreggWeinmann
D E P A RT M E N T S / C OL U M N S
1 Welcome
7 The Active! LifeNews and notes on all things fitness, health and nutrition.
Compiledby theEditors
14 Hot Tips: Conquer Middle EarthUnsatisfied with your ab routine? Try this can’t-miss core workout.
32 In The ClubPop icon Madonna turns her lifelong passion for fitness into
her latest endeavor: a health club called Hard Candy.
By Jon Feld
40 ResultsInspiring tales of fitness success from our readers.
22Canyou
blameher?
Contents
14Mind yourmidsection
Cover Photo: Kimberly Metz
StopDietingST ARTLIVINGTHENEWRULESOF
WEIGHTLOSS
Madonna:
WorkOutWiththeMaterial Girl
ELISABETH
ROHMFourMovies,NoProblem!
FitnessKeepsThisHot Actress
GoingFeetof StrengthSHOESTHATHELP BOOST
YOURRESULTS
7Nature’s
beauty food
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Volume7 issue 1. Get Active! magazine(ISSN1520-8397)is printedquarterly in theU.S.A.and is distributed through leadinggyms andhealthclub facili-tiesand paidmail subscriptions. ©2011 by IHRSA. Titleis protected through a trademark registrationin theU.S. Patent Office.CanadaPost International
PublicationsMail (CanadianDistribution)Sales AgreementNo. 1041622.Publishedby IHRSA,70 FargoStreet, Boston,MA 00221.All RightsReserved.ThirdClassPostagepaidat Pewaukee, Wis. POSTMASTER:Send addresschangesto: Get Active!, c/oIHRSA,70 Fargo Street,Boston,MA 00221. Pleaseenclosemailing label or call (800) 228-4772. Reproduction in whole or in partwithoutpermissionis prohibited.Canadian GST#893770475.Printedin theU.S.A.NeitherIHRSA nor Get Active! magazineis affiliated withany healthcarepractitioner, health-foodstore or healthcarefacility. Every effort hasbeen madeto
establish thatthe individualsand firmsin Get Active! arereputable andwill givereliableservice. Theappearanceof these advertisementsdoes notconsti-tutean endorsementby Get Active! or IHRSA. Get Active! does notendorseany formof medicaltreatment,nor doesit encourage youto undertake anysuchtreatment on yourown. Weurge youto seeyour family physician before undertaking anykind of medicaltreatment.IHRSAaccepts no responsibility or lia-bility,either expressed or implied,for anyproducts featured, advertised or demonstratedherein.
EDITORIAL
Jim Schmaltz E D IT OR IA L D IR E C T ORJay Ablondi P UBL IS H E R
Lynn Weatherspoon M A N A G IN G E D IT OR
ARTMichelle Brown A R T D IR E C T OR
PRODUCTIONNicolle Waxman CONSULTING PRODUCTION DIRECTOR
CONTRIBUTORS
DanielG. Amen, M.D.; Stacy Anschultz; Mark Daly; JonFeld; Christine Lydon,MD;
Joe Mallon; ChrisMann; 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 ID E N T OF A D VE R T IS IN G
( 6 17 ) 3 16 - 6 7 6 0
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CIRCULATION AND SUBSCRIPTIONKristen Walsh S E N IOR E D IT OR
INTERNATIONAL HEALTH, RACQUET & SPORTSCLUB ASSOCIATIONJoe Moore P R E S ID E N T & C E O
AnitaLawlor C H IE F OP E R A T IN G OFFIC E R
HelenDurkin E X E C UT IVE VIC E P R E S ID E N T OF P UBL IC P OL IC Y
Jay Ablondi EXECUTIVE VICE PRESIDENT OF GLOBAL PRODUCTS
IHRSA
Seaport Center
70 FargoSt., Boston, MA 02210
Ihrsa.org
HealthClubs.com
Copyright2010 IHRSA
6 IHRSA | www.hea l t hc lubs .com
GA! on the WebVisit HealthClubs.com
Find more fitness infoand a club directory at
HealthClubs.com.
HealthClubs.comUnlike magazines, an active lifestyle
doesn’t take weeks off. That’s where
HealthClubs.com comes in. This
comprehensive site begins where
the publication ends, providing an
ongoing conversation with the
fitness community, where training,
nutrition and lifestyle tips can be
gleaned from a multitude of
resources. HealthClubs.com also
features a search engine that
locates quality health clubs
anywhere you might be, highlighting
those facilities that participate in the
IHRSA Passport Program.
Stay in touch with the global fitness
community by regularly visiting
HealthClubs.com.
EXERCISE YOUR RIGHTS!
Don’t let legislators negatively
impact your ability to
lead the fitness lifestyle. AtHealthClubs.com, you’ll stay
informed. We’ll provide you with
the tools you need to influence
the political process when legisla-
tion threatens — or enhances —
your ability to get the most out
of your health-club experience.
Exercise your rights!
Visit HealthClubs.com.
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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 HE E DI TO
EXERCISE & FITNESS
Cut Fat Withthe “30-SecondRule”Studies reveal how toincrease calorie burningduring weight and cardiosessions.
We aim for efficiency and optimum time management more than ever these days, and that includes our training programs.
Goals differ among those who work out, but if you’re in a weight-loss phase, there are ways to increase your calorie burning
through specific training regimens. According to recent research, here are the best ways to burn body fat while weight training
and performing cardio. In short, remember these as following the “30-Second Rule.”
WEIGHT TRAINING: Reduce Rest Between Sets to30 Seconds
Researchers discovered that you can increase calories burned by
50% during weight training by dropping your rest between sets
from three minutes to 30 seconds. The study was performed at
the College of New Jersey (Ewing). Another study found that
your body burns 35% more calories after a workout when you
train using supersets instead of traditional weightlifting sets.
THE TAKEAWAY If your goal is to get cut while strength training,
find a clock with a second hand and reduce your time between
sets to 30 seconds, or opt for a circuit-training workout.
CARDIO TRAINING: Do 30-Second Short Sprints Insteadof Endurance Cardio
If your cardio work consists of jogging or low-impact endurance
training for 30–60 minutes, consider trying high-intensity
sprints lasting 30 seconds. A study at the University of Western
Ontario found that doing 4–6 30-second sprints three times
per week burned more than twice the body fat as jogging for
30–60 minutes three times per week. That’s a huge difference.
THE TAKEAWAY Different goals demand different regimens, but
sprint interval training is best for fat-burning cardio work. Try 4–6
30-second sprints three times per week and see what happens.
GET ACTIVE! 7
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get online to stayon trackSure, the Internet may keep you glued to your
computer longer than you planned, but it canalso help you reach your weight-loss goals.
A study funded by the National Institutes of
Health found that dieters who used online
tools to keep track of their efforts were much
more successful at maintaining their weight
loss than those who didn’t. Logging on con-
sistently helped participants keep off almost
half their lost weight after two years, while
minimal users regained all their lost weight.
Clearly, feedback and information available
24/7 can be a big help in your fitness efforts.
THE TAKEAWAY Check out healthclubs.com for help in your fitness efforts, and in general, use theInternet as a productive fitness tool — not just for funny cat pictures and baby photos.
Tapping into social
communitieshelps
you stay focused.
EXERCISEMAYHELPPROTECTAGAINSTDEATHFROMPROSTATECANCERThree hours of vigorous exer-
cise helped prostate cancer
patients lower their risk of
dying from the disease.
Physical activity in the study
included biking, jogging,
racquet sports, swimming
and golf. Even those who
exercised moderately
improved their odds of living
longer. The study was called
“groundbreaking” by an
oncologist at Beth Israel
Medical Center in New York
City, and was performed by
researchers at the Harvard
School of Public Health.
Source: Journal of Clinical
Oncology
ExerciseRx
ShouldYouStretchBeforeRunning?Some say yes, some say no.
A new study agrees. Huh?
It seems that stretching before a
run may depend on your
established habits.
Simply put, researchers say
that if you regularly stretch
before you run, continue
doing so, but if you don’t reg-
ularly stretch, you may be better
off not starting. The study, performed by
Daniel Pereles, MD, an orthopedic surgeon
in Potomac, Md., found that runners who
stretched but who switched to a nonstretch-
ing group had a 23% increase in injuries. The
nonstretchers who began stretching had a
22% increase in injuries.
THE TAKEAWAY This research, reported online
by WebMD, is preliminary, and more study
needs to be done on stretching, but these
results may support what you already do.
8 IHRSA | w w w . h e a l t h c l u b s . c o m
BombingHis Biceps,Old School“Xie Long from
Chongqing, China, kept
fit for 30 years using
two old mortars as
dumbbells — until
a friend noticed the
weapons were still live.Police defused the mor-
tars, which could have
exploded at any time.”
Excerpted from “Ripley’s Believe It or
Not! Enter If You Dare!” (The Pattison
Company, 2010), a collection of
unusual stories from around the world.
TheActiveLife || EXERCISE & FITNESS
Stretching makes
sense if your body
is used to it.
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That’s the percentage of regular exercisers who prefer to work out alone, according
to a survey performed by exercise-equipment maker Life Fitness. Overall, women
were more open to the idea of having training partners than men were.
S
cientists showed that adults ages 55–80
who engaged in a single year of aerobic
exercise increased the size of their
brains in the area of the hippocampus. This
is the area of the brain that’s crucial for
memory and spatial navigation, two things
aging people are most concerned about
being compromised as the years pile up.
According to the researchers, “Starting an
exercise regimen later in life is not futile for
either enhancing cognition or augmenting
brain volume.” The study was done by scien-
tists at the University of Pittsburgh, the
University of Illinois, Rice University and
Ohio State, and was published in Proceedings
of the National Academy of Sciences .
Just doing a little “brain
building” at the gym.
Aerobic ExerciseCan IncreaseBrain Size
[ research shows ]
GET ACTIVE! 9
Pounds ofDeathWith every lump of blubber, you shorten your life, according to the National Institutes of Health.
Their study found that your risk of death increases 31% with every five-point increase in the
body-mass index (BMI). Here are the NIH’s exact calculations, according to The New England
Journal of Medicine.
I ABMI of25.0 to29.9 increased death riskby13%.
I ABMI of30.0to34.9 increased death riskby44%.
I ABMI of35.0 to39.9 increased death riskby88%.
I ABMI of40.0to49.9 increased death riskby251%.
63%
BEAT “MIDDLE
AGECREEP”No, middle age creep isn’t
that guy behind you with the
camera phone. It’s the excess
weight gained in middle age
when youthful metabolism
slows. You won’t be surprised
that scientists have confirmed
that daily exercise over a long
period of time can significantly
reduce that unwanted spare
tire. According to research in
The Journal of the American
Medical Association, the
sooner in life you begin, the
better your belly benefits. The
researchers discovered that
women who had the highest
activity levels gained an aver-
age of 13 lb less than other
women they studied.
THE TAKEAWAY This data
looked at long-term habits
(over as much as 20 years),
but this should tell you thateven if you feel your results
come slow, it’s worthwhile to
keep exercising as vigorously
as possible.
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10 IHRSA | w w w . h e a l t h c l u b s . c o m
TheActiveLife || HEALTH & WELLNESS
Lack of Sleep
Burns MuscleIf you’re on a fitness/weight-loss plan but sleeping onlyabout 5.5 hours per night, youmay be burning off muscleinstead of fat. That’s theconclusion of a study of menand women on the samecalorie-restriction diet who sleptfor 8.5 hours one week, and5.5 hours the second week.The dieters lost the sameamount of pounds in each
week, but in the sleep-deprivedweek, the subjects lost moreweight from muscle than fat.
THE TAKEAWAY Get at least
eight hours of shut-eye a night.
[ research shows ]
That’s the portion of adults in the U.S. who have “prediabetes,” a condition where
blood sugar levels are higher than normal, greatly boosting a person’s chance
of getting diabetes or heart disease.35%
Obesity is ContagiousAccording to Harvard researchers, you’re more likely to become obese
if you’re in contact with obese people. The scientists said that your
chances of becoming obese increase by 0.5% with each obese family
member, friend or co-worker you have in your social network.
exercise can protectmillions from cancer
S
imple lifestyle changes, including
increased exercise, could potentially
prevent a third of all common cancers,
according to the American Institute for
Cancer Research and the World Cancer
Research Fund (WCRF).
“It is distressing that even in 2011, people
are dying unnecessarily from cancers that
could be prevented through maintaining
a healthy weight, diet, physical activity and
other lifestyle factors," Martin Wiseman,
a WCRF medical and scientific adviser, told
Reuters news.
In a separate statement, the World Health
Organization (WHO) said that lack of exercise
is the main cause of 21%–25% of breast andcolon cancers, 27% of diabetes and 30% of
heart disease all over the world.
THE TAKEAWAY WHO recommends a mini-
mum of 150 minutes of exercise per week.
That’s five 30-minute workouts — not really
much when you think about it.
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GET GORGEOUS: EAT CARROTS AND PLUMSEating foods rich in carotenoids can improve your appearance in only two months, according to British researchers. A study published in the
journal Evolution & Human Behavior found that people whose skin has a yellow glow are considered more attractive and healthy. And what
gives your skin that appealing glow? Carrots, plums, cantaloupes and other foods rich in alpha-carotene, beta-carotene and beta-cryptoxan-
thin. Study co-author Ian Stephen, PhD, made the connection, telling The Daily Mail that eating fruits and vegetables can make you more
attractive. Said Stephen, “Together our studies link skin carotenoid coloration to both perceived health and healthy diet, establishing carotenoid
coloration as a valid cue to human health, which is perceptible in a way that is relevant to mate choice ….”
THETAKEAWAY Here’s a list of foods rich in carotenoids. Eat them.
P h o t o s , c l o c k w i s e f r o m
t o p : T h i n k s t o c k ( 2 ) ; i S t o c k p h o t o
I carrots
I plums
I mangoes
I apricots
I cantaloupe
I sweet potatoes
I kale
I spinach
I cilantro (coriander)
I collard greens
I fresh thyme
I turnip greens
I winter squash
Resveratrol MayHelp You Lose FatThat powerful nutrient found in
grapes and red wine does more
than just provide antioxidant bene-
fits. According to important new
research from the University of
Texas Health Science Center at San
Antonio, the compound stimulates
the expression of adiponectin, a
hormone that manufactures and
stores fat. Researchers say that this
means resveratrol can exertanti-obesity, anti-insulin and
anti-aging properties through
this mechanism.
THE TAKEAWAY Resveratrol
appears to be much more than
a heart-healthy supplement.
Take 500–1,000 mg per day.
Ginger Is Your
NewAdvilPut some spice in your pain relief
by adding ginger to your
supplement
regimen.
According
toa study in
The Journal of
Pain, college students performed
18 eccentric muscle exercises
over 11 days.Some ingested gin-
ger; others took a placebo.Those
who got ginger had a 25%reduction in post-exercise pain
intensity. Researchers believe
ginger may possess anti-inflam-
matory and analgesic properties
akin to Advil and Tylenol.
THETAKEAWAY In thestudy,
both raw and heated ginger were
effective. Try 500 mg of extract.
[ research shows ]
F O O D & N U T R I T I O N
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Falling in love can break a woman’s heart.
Unless she falls in love with her multivitamin.
Swedish researchers found that
women who take multivitamins have
a 27% lower risk of suffering a heart
attack compared to those who didn’t
take any supplements. While this could
be a matter of multivitamin users just
being more likely to choose a healthier
lifestyle, it’s telling that the researchers
also discovered that women who took
a multivitamin for 10 or more years cuttheir heart-attack risk by 41%, compared
to 18% reduction for those taking a multi
for less than five years.
THE TAKEAWAY This is a strong indication
that taking a daily multivitamin may provide
a benefit for heart health.
skipthesodaDrinking sugary sodas
increases risk of
diabetes by 26%, says
research in the journal
Diabetes Care. The
same study founda 20% higher risk of
developing metabolic
syndrome, and even
drinking just one
12-oz sugary drink
raised diabetes (type 2)
risk by about 5%.
TheActiveLife || F O O D & N U T R I T I O N
SAY “YES!” TO FISH;“NO” TO FRYING
While a fish-heavy diet is considered extremely healthy,
fish loses much of its nutritional benefits if it’s deep-fried. The frying process drastically reduces omega-3
fatty acids in fish, which is the main source of its nutri-
tional power. And it matters. According to Neurology
magazine, people who live in America’s stroke belt
(North Carolina, South Carolina, Georgia, Alabama,
Mississippi, Tennessee, Arkansas and Louisiana) are
30% more likely to eat two or more servings of fried
fish than people in the rest of the country.
THE TAKEAWAY One word: broil.
Multivitamins Linked to Reduced Heart Attacks
That’s the proportion of Americans who claim
they eat a healthy diet, says Consumer Reports
Health. Considering that more than one-third of
Americans are obese, according to the U.S. National Center for Health
Statistics, many Americans may be too optimistic about their own
habits. Keep a food journal for one week to see if you’re one of them.
35%
So, Josh Cox wins the PF Chang's RNR Arizonamarathon, then spends another 131/2 laps on atrack to finish his attempt at breaking the AR for 50k. Josh Cox broke his old AR of 2:47 by over 3minutes, and missed the World record by 7 sec-onds! Running 2:43:45, Josh hit the marathonpoint in 2:17:32, and then ran another 26 minutes13 seconds to complete his record attempt! 31.05miles or 50,000 meters, however, you see it, suremakes for a long day in the office!
Josh Cox, all of 35, won his second RNR ArizonaMarathon in a row. His 2:43:45 for the 50k dis-tance broke the current American record, whichhe holds, by 31/2 minutes! On top of that, Coxmissed the World record, set way back in 1988 bySouth Africa's Thompson Magawana, of 2:43:38by 7 seconds!
Josh Cox’s response was typical of his modesty:"Seven seconds is hard to swallow. " As he spoketo the assembled media, he noted, "But I amhappy. The American record is nothing to hangyour head about. I did everything I could ... I willbe back. I would like the World record here in 2years. I would like to give it another shot ... thatever-elusive World record."
Why will Josh put it off for a couple of years? Be-cause, like 100 other elite marathoners in the U.S.who’ve run under 2:19 for the marathon, he willbe in Houston next January for a little thing calledthe U.S. Olympic Trials. With his show of en-durance, Josh Cox's stock has moved up themarathon food chain! Watch for this up-and-comer in Houston!
J o s h C o x 50k 2:43:45
P h o t o r u n . N
e t
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9 oz. – from start to finish. The new Kwicky Blade-Light features
revolutionary Ion-Mask™ technology. Waterstation. Rain. Sweat.
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::HotTips workout
ConquerMiddle EarthTighten your belly with these great ab exercises.
SIT UP, LAY BACK. SIT UP, LAY BACK. REPEAT. RINSE.
Sorry, but situps, or crunches, just don’t cut it anymore when it comes to working
your abdominal muscles. While slimming your midsection requires an integrated
program of healthy eating and cardiovascular workouts, you won’t create the flat
belly you’ve always dreamed of without strengthening your core, and that means
a focus on your entire abdominal muscle.
There are many variations of abdominal exercises, but four of the most effective
— and complementary — are the decline crunch, exercise ball crunch, the intercostal
cable pull-down and the leg-up off a bench. Here’s a great sample program.
I THEDECLINECRUNCH
Why: The decline position creates a
natural tension in the center of your abs
before even beginning the movement.
You do not have to use any additional
weight for this exercise since your own
body weight is enough. But you do
need an adjustable bench.
How: Sit on a 25-degree decline bench,
and place your feet under the holdingpad and both hands on your abdominals.
Keeping your abs tight at all times, lean
back to a 45-degree angle (never go all
the way, as that can endanger your lower
back). Crunch forward toward your
knees, rolling your abdominals together,
and tighten them in the top position.
Release slightly to the 45-degree angle
and repeat.
How many: 3 sets of 20–50 reps
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I EXERCISEBALLCRUNCH
Why: Elevating while leaning on an exercise ball helps you better accommodate your unique
biomechanics and allows your hips, back and butt the freedom to move unimpeded —
something you can’t do when you’re pressed against a floor for a traditional crunch.
How: Lean back against a large exercise ball with your feet flat on the floor. With your
hands behind your head, slowly raise your upper body as you would in a floor crunch. Be sure
to maintain your balance, and don’t worry if you squirm to stabilize yourself — that means
that more of your ab muscles are working! Lower yourself as you would for a floor crunch.
Howmany:3 sets of 15 reps.
I INTERCOSTALCABLEPULL-DOWN
Why: The intercostal section of your abdominals runs along your ribs. This exercise
targets those muscles, as well as the obliques, which are located near your abdomen.
The intercostal cable pull-down allows you to use a larger range of movement, targeting
both the inner and outer obliques and serratus to the fullest.
How: Using one side of the cable cross-over machine, connect a rope or strap to the top
cable. Kneel on the floor in the middle of the machine, with your back to the weight stack,
holding the rope above your head. Keep your butt off your heels, with your torso bent
slightly forward. Your elbows should be somewhat angled out and bent at a 35-degree
angle. This arm position allows you to keep your lats flexed, which helps the muscles work
synergistically to tie them together. Contract your obliques, bringing your upper torso
down toward the floor and your elbows to your knees as if you’re curling over a barrel.
Howmany:3 sets of 25–50 reps
I LEG-UPOFFBENCH
Why: The leg-up focuses on the lower abdominals. This is a better option than the hanging
leg raise if your upper body tends to fatigue before you’ve worked your abdominals thoroughly.
How: This exercise is performed seated on the edge of a flat bench. Place your hands
behind you and hold the bench. Your back should be at a 35-degree angle with your feet
in front. Raise your legs off the end of the bench. Bend both legs at the knees and bring
them up toward your chest, then lower them slowly, tightening your lower abdominal area.
Howmany:3 setsof 25reps
Keep inMind: With any abdominal exercise, keep your midsection tight
throughout the movement. Tensing your ab muscles throughout the move-
ment enhances the effects, while protecting your lower back from injury.
::HotTips workout
DON’T FORGET THE CARDIOA cardio program is absolutely essential in your quest for
great abs. Three times a week, perform the cardio of your
choice at a moderate pace for 30–45 minutes first thing
in the morning on an empty stomach. Drink plenty of water.
And if caffeine is your bag, have some green tea or coffee
about 45 minutes before your cardio workout. Once a week,
try a sprinting program to really enhance fat loss. After warm-
ing up, sprint for 30 seconds and then walk for 90 seconds.
Repeat this for 4 to 6 cycles. I
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GET ACTIVE! 19
HotP R O P E R T Y
After giving birth, busy actress Elisabeth Rohm (she stars
in four movies this year!) needed to get in shape.
The only problem: She hated gyms.Now she owns one.
BY CHRIS MANN | PHOTOGRAPHY BY KIMBERLY METZ
TELEVISION AND FILM STAR ELISABETH ROHM HAS ALWAYS BEEN ACTIVE.
While growing up, her late hippie-chic mom encouraged her to regularly hit the
nature trail on foot and on horseback. But with a red-hot career as an actress —
a two-year stint on the TV hit “Angel” helped her nab the role of Assistant District
Attorney Serena Southerlyn on “Law & Order” in 2001 — Rohm, now 38, lived the kind
of hectic bicoastal lifestyle that doesn’t allow for hours of pastoral exercise. While staying
fit has always been a goal, she has resisted pervasive industry pressure to diet herself
to toothpick thinness, preferring to retain her naturally athletic build (especially her
strong legs) with outdoor running and horseback riding.
But Rohm found it increasingly difficult to maintain her fitness level after adding
70 pregnancy pounds following the birth of her daughter, Easton, three years ago. She
knew she needed to do more. One problem: Rohm was determined to avoid health
clubs, describing herself as a confirmed “gymphobe.” And then one day — as sheplanned to start competing in dressage (a sport she calls “ballet on horseback”) —
Rohm stepped into trainer Jay Wright’s Peak Performance gym in New York. The
competitive, athletic atmosphere and community feeling encouraged her to lift some
seriously heavy weights while dropping her even weightier health-club inhibitions.
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20 IHRSA | www.hea l t hc lubs .com
Get Active: You used to be a gymphobe?
Elisabeth Rohm: A major gymphobe.
I just left the gym and was actually
laughing to myself because I’m so
social in the class and am such a
changed person. This girl in my class
today — it wasn’t spoken, but I could
feel us feeding each other to run faster.
We weren’t competing; we were inspir-
ing each other, feeding off of each
other’s energy.
GA: Why the aversion to gyms?
ER: I was raised by a hippie mom who
was a beautiful woman. She raised me
to believe that my education should
come first, and that I should not pride
myself on any vanity. That I should get
outside in the woods and take a walk,
go run or go horseback riding — to be
part of nature.
GA: So your physical activity was all
about nature?
ER: It really wasn’t about hitting the gym
and being the thinnest or the prettiest.
I wanted to look really natural and
healthy and embrace my blueprint,
whatever that may be. All of our bodies
are different types. You can decide that
there is this one body type that is perfect
and aspire to that, but that’s not true.
It’s not healthy, and it doesn’t appreciate
your natural blueprint enough.
GA: What finally motivated you to
embrace gym culture?
ER: I got into training with Jay Wright,
who owns an amazing gym in New York
called Peak Performance.When I started
working with him, I started to transform,
not only the way my body looked but
also my love of a gym environment and
how community-based it is — how
much we motivate each other.
GA: So others inspired you?
ER: I realized that the gym wasn’t a
place where you vainly sculpt your
body all hours of the day. It’s a strong
community where the trainers are far
more athletic than you are. And my
trainer in particular strengthened me
for my sport. To be a great horseback
rider, you really do need to have great
core strength.
GA: How liberating was Jay’s concept of
a “physiological blueprint”?
ER: It was really great to have the support
from Jay — that my body was beautiful
and I didn’t have to be neurotic about
my strong legs. I have a really strong
core body that he made me feel totally
accepting of. I already sort of was that
person anyway, but I think I was deep
down inside a bit intimidated to start
the gym experience. Back then I felt it
was a process of picking myself apart:
Five more pounds!
GA: So being thin isn’t the only goal?
ER: Jay himself is an athlete, so his per-
spective wasn’t on being thin. He’d say,
“Be conscientious of your diet.” NewYork
is a food city, so he’d say, “Just work out
every day.” Don’t be neurotic about it.
People need to eat and enjoy life.
GA: How does your current gym compare?
ER: I took a circuit-training class when
“I realized that a gym wasn’t a place where youvainly sculpt your body all hours of the day. It’s a
strong community ....”
Later, the sporty blonde beauty gained a new guru in Circuit Works trainer and founder Raphael Verela. Verela specializes
in a high-energy, fast-moving mix of cardio and weights in his daily circuit-training classes.
“When I moved to Venice [Calif.] about four years ago, I was longing for a greater challenge,” she says, “a discipline that’s
lacking when you’re like, Oh, it’s a beautiful day! Let’s go for a bike ride. You can say it’s pretty healthy to live that way, but I
had grown to love being challenged, as if I had a coach and was on a team. That’s how it felt training with Jay in New York.”Rohm credits Verela’s system for getting her back into fighting shape after her pregnancy. The workouts also helped
keep her centered after losing her beloved mother, Lisa Loverde, to a heart attack in November 2009. In fact, Rohm loves
her Venice-based gym Circuit Works so much, she’s now an investor. (The company also has locations in Brentwood,
Calif., and New York.)
“What you do for your body is a gift to your body for your life and for the people who love you, because you’ll have
a sustained, long, healthy life,” she says. “Not that it’s not about aesthetics too, but it really should be looked at as an
investment in your future as opposed to a way to analyze your value.”
Today, Rohm juggles an active lifestyle (including tennis with fiancé Ron Anthony and nature hikes with Easton) with her
burgeoning film career. Among her features slated for release this year: the indie comedy-drama “Chlorine,” the thriller
“Transit” and the drama “Abduction,” in which she plays mom to “Twilight” hunk Taylor Lautner. In this exclusive interview
with Get Active! , Rohm shares her inspiring journey from gymphobe to gym owner on a life-affirming mission.
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GET ACTIVE! 21
I moved toVenice about four years ago,
and it was so hard. I was hooked! There
isn’t a ton of cardio.
GA:But it still gives you a cardio workout.
ER: You’re doing a minute of running,
a minute of lifting, a minute
of biking, [repeatedly] for
45 minutes. But when you’re
just about to say, “Oooh!” and
want to turn that machine off
or drop the weights, you’re
done with your minute and
move on to the next place.
So you never fatigue any of
your muscles so much that
you just can’t do it.
GA: Was your pregnancy a factor in starting circuit
training?
ER: No. I really just wanted
to be in great condition. I
found the challenge very
exciting. And I love the
trainer, Raphael Verela. He’s
an ex-Marine, and he really
pushes you. And I wanted
to be pushed because I had
been missing that.
GA: Is it only for boot camp
types?
ER: No, it’s really approach-
able. There are a lot of dif-
ferent body types and ages,
and you can go at your own
pace. You can be a profes-
sional athlete and be challenged, or
you can be someone like me after I had
the baby — I had 70 lb to lose, and I
took it really slowly. If I walked into a
gym in Hollywood with every famous
person working out, one thinner thanthe next, I might have walked out.
GA:How do you stay fit with your daughter?
ER: One of my New Year’s resolutions was
to exercise together. She’s only 3, but I
think it’s important to be active at a very
young age. I had a very athletic family,
always going hiking and stuff like that, so
I share that love of working out together.
I like to say, “Let’s go on a walk. Let’s go
on a bike ride. Let’s go swimming.”
GA:Why did you get into the gym business?
ER: My mother passed away suddenly
last year at 60 years old. She wasn’t in the
greatest health. She wasn’t that active.
I think a big part of why I got involved in
the gym is because of her death.
GA:So committing to the gym helped you
on multiple levels?
ER: Yes. And now I sort of know both
sides of the coin. I know what it’s like to
be super-healthy and I know what it’s
like to have borderline gestational dia-betes. I know how hard it is to push past
the weight and have the energy, desire
and humility to be vulnerable in a gym
environment.
GA: Even though you’re a celebrity?
ER: It was very hard to walk in and be
there during those 12 months or more
that it took me to lose the baby weight.
You give yourself a million excuses for
not working out. But you don’t have to
be a hardbody; I’m still not. I’ve got
some junk in the trunk. I’ve got strong
legs. I’m flat-chested — I’m just not a
hardbody. I’m healthy and I’m strong
because I’m committed to going.
GA:What do you like most
about belonging to a club?
ER:There’s a community
feeling. I find it so inspiring
because you can work out
at every level. There’s always
going to be somebody in
better shape that you, but
you can just quietly admire
them and say to yourself, “I
could be like that.”
GA:Do people still talk to youabout “Law & Order”?
ER: So many people still
watch “Law & Order” —
and I’m talking about the
reruns, not “Law & Order
L.A.” It’s part of a genera-
tion. The show was on for
decades. And there was
such an incredible cast
within its revolving door —
Dianne Wiest, Jerry Orbach,
Sam Waterston, Jesse L.
Martin and S. Epatha
Merkerson, just to name a
few — that I feel so lucky to
have worked with. And you
get appreciated for being a
part of that. That’s very
meaningful for me.
GA: And you’re working with some film
legends in your upcoming features.
ER: Yes! I did a thriller that Joel Silver
produced [“Transit”]. That was a really
big moment, because I’ve always lovedhim. And John Singleton [“Abduction”]
was always a director I’d dreamed of
working with. He’s brilliant. I have high
hopes for “Abduction.” Being in a film
with Sigourney Weaver was a highlight.
I think “Gorillas in the Mist” was my
absolute favorite movie of all time.
I have a very exciting year ahead. I
Chris Mann is a writer and editor of the
pop culture webzine Retroality.TV.
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22 IHRSA | www.hea l t hc lubs .com
Stop Eating Yourself Crazy
TO BORROW A PHRASE FROM THE REALM OF RELIGIOUS PHILOSOPHY:
DON’T HATE THE DIETER. HATE THE DIET.This isn’t to say that diets don’t work. They do — sometimes spectacularly well. The only problem is
that the successful results from fad diets and other short-term eating plans don’t last the long haul. All
too often, quick-loss plans give way to nasty rebounds. Sometimes the “yo-yo effect” can be worse
than the original fat gain.
The causes for this aremany. Researchers are finding there are amultitude of reasons somepeoplecan’t
maintainweight lossorachieve it in the first place.Someare based ingenetics, othersona lackofactivity. No
matter what hand nature dealt you, smart eating and an effective exercise program can give you a
fighting chance. But you can’t expect willpower alone to change a lifetime of bad habits. You must
change your focus by changing your ultimate goal.
Think of it this way: It’s not about weight loss. It’s about health gain.
The following 10 nutrition and exercise rules can help you cope with the challenges that are
unique to you so you can develop a long-term plan for weight management. Remember: It’s not
a diet plan, it’s a way of life.
Change your relationship to food. You may have heard some weight-loss experts say
this. What it means is that you stop looking at food as a reward, or a source of pleasure and comfort.
Many people accomplish this by reminding themselves that “food is fuel,” meaning that the main func-
tion of food is to keep you energized and healthy.
This is really one of the most difficult things to change about yourself.Whatever bad eating habits you have, they’ve
been ingrained for years — sometimes decades. They may even be connected to emotional problems or trauma in your
past. You can’t change these things overnight, but you can be aware of your habits and pay closer attention to how you
think about food, especially if you consume certain fattening foods when you become depressed or stressed out. It’s
about being honest with yourself. That’s the first step. DOTHIS › Try keeping a journal of when and what you eat, and your mood while you’re eating. You may find some eye-open-
ing facts about yourself that lead to more than a change in eating habits.
Body image is not a numbers game. You’ve probably heard this before: Don’t pay attention to
the scale. Unless you’re a prizefighter or a college wrestler, what you weigh isn’t important. It certainly isn’t
anything to agonize over. If you’re training hard, eating well and gaining muscle in the gym, your weight may
not be a reliable indicator of how you actually look.
DOTHIS › Simply take stock of yourself in a mirror and the way your clothes fit as a way to gauge your progress.
Nobody knows how much you weigh and nobody cares. Don’t create a problem that doesn’t exist.
1
2
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Diets don’t work — not in thelong run. Here’s how to achieve a
healthy weight that lasts.
BY STACY ANSCHULTZ
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Gainingmuscle is beneficial for weightmanagementandbody image. Yes, this is
true for women as well as men. Weight training is an
extremely beneficial activity. It adds bone mass and strength,
and is a great calorie burner. And women don’t need to worry
about becoming “too big.” Unless you have a bizarre hormonal
system, you are not going to become bulky or overly muscular.
Added muscle enhances your curves and natural shape. Changing
your proportions with a little extra muscle makes you look
slimmer, and helps increase your metabolism.
DOTHIS › Ask a personal trainer at your gym to help you
develop a sound weight-training routine for your fitness and
strength level. Stick with it and enjoy the benefits.
Exercise portion control. Experts agree:
One of the biggest causes behind rising obesity rates is
miscalculation of how much we’re really eating.This often
happens when eating out where you don’t control the portion
sizes, and you clean your plate no matter how much is piled on it. DOTHIS › Put aside at least 10% of the food on your plate to
save for later. And before eating, drink 8 oz of water, and try
the soup option before ordering the main course (you may be
surprised at how satisfied it makes you feel).
Move it! You may be busting your hump in the
gym after work, but those nine hours sitting at your
computer are going to catch up with you. Researchers
at the University of Missouri recently showed that prolonged
periods of sitting lead to the body substantially decreasing
production of the enzyme lipase, which helps break down fat.
Being a desk ornament is something the body is not used to. It
accommodates by storing fat, and it becomes very efficient at
storing calories. Your metabolism just drops. Any time you can
get up, move around, take some stairs, or get out and take a
few deep breaths, do so.
DOTHIS › Unless you’re a pilot on a transatlantic flight, get up,
get out and get your blood moving on a consistent basis.
Beaware ofhowmedicationsmay affectbodyweight.Many common prescription
medications have profound effects on metabolism and
hormone fluctuations. Some psychiatric drugs, particularly the
SSRIs, are well-known for adding weight to the person taking
them. Prednisone and anti-inflammatories can also add extra
pounds. Do a little research, and ask your doctor if weight gain
may be a side effect.
DOTHIS › If a required medication does add body weight, ask
your doctor if there’s an alternative that may not have this side
effect. If may be something you have to live with, but there
may be ways to counteract it. Again, tell your doctor of your
concerns. He or she has probably encountered this problem
with other patients and may have a workable solution.
Improve your digestion. Fiber and “good”
bacteria in the form of probiotics will help your
digestive system break down food, which enhances
your immune system. Having a clean gut provides a host of benefits, including weight loss. You may also want to do the
occasional cleanse to rid yourself of added weight that’s stuck
inside your intestines.
DOTHIS › Beneficial bacteria can be found in cultured foods
such as yogurt, but are also now available in other dairy foods,
such as some varieties of cottage cheese. Also, supplements
in tablet, capsule or powder forms (such as acidophilus or
bifidus), are common. If the probiotic is being taken for main-
tenance or preventive purposes, a reasonable dose would be
about 1 billion organisms two or three times weekly.
Food companies have your number.Junk food companies invest millions in developing
addictive munchies that capitalize on our weakness
for fatty treats. Have one potato chip, and the next thing you
know, the mouthfeel and strategic salty goodness compel you
to finish the bag. The solution: Don’t start. Avoid processed and
deep-fried foods whenever possible.
DOTHIS › Try the Mediterranean diet, which consists of generous
amounts of olive oil, fish, unrefined grains, fruit and vegetables;
moderate consumption of dairy in the form of cheese and
yogurt; and low amounts of meat products. One reason it works
is because these ingredients prepared well can be quite tasty
and satisfying.
Use your social network. You’re not in this
alone. Research continues to support the concept of
relying on friends and your social network to help you
achieve your fitness and health goals. Working out with a
friend, getting to know other people at your health club, using
the Internet to connect with others on similar weight-loss
journeys — all of these things help. Go on your fitness journey
with a friend or a group of friends, and you’ll have a much
better chance at success.
DOTHIS › Don’t hang around others who negatively affect your
self-esteem or tempt you into living an unhealthy lifestyle. A
3 6
7
8
9
4
5
The Mediterranean
diet offers foods
both healthy and
tasty.
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GET ACTIVE! 25
support network is important in changing bad habits. Stick with
those who lift you up instead of bringing you down. Keeping a
journal of your moods and emotions throughout the day may
open your eyes to how certain people may be affecting you —
in good or bad ways.
Don’t surrender to fads or extremeprograms. Beware of gimmicky dieting tricks or
extreme eating plans. Starvation diets, grapefruit
diets, cookie diets — they all disappear as quickly as they
show up for one simple reason: They don’t work. If some guy
wants to stick you in a sweat lodge for three days to “teach
your body how to metabolize your emotional fat,” get away
from him. Don’t fall for the quick fix.
DOTHIS › Give yourself some time to adjust to a new way of
eating. And give yourself a break when you deviate from your
new lifestyle philosophy. It’s a process. It takes time to ingrain
new habits to take the place of old destructive behaviors. You
may have three great days, then two bad ones, but don’t letthat stop you from sticking to the long-term plan. Once you
adjust to a healthy lifestyle, you’ll never go back. I
10
THE CARDIO DYNASTY AND OTHER FALLACIES
The old-school approach to weight loss
emphasized lengthy sessions of low- or
moderate-intensity cardiovascular exercise.
We were told to climb onto a treadmill,
find the pace that corresponded to our
fat-burning “target heart rate,” and enjoy
the monotony of the human hamsterwheel for an hour. If only we’d remem-
bered to consult our great reality check —
human evolution — we might have realized
that this approach, like fad diets, loses its
effectiveness over time.
So what to do? First, a short history
lesson.
Anthropologists maintain that early
humans spent at least three hours walking
10–12 miles each day in order to procure
adequate sustenance for survival. And they
were able to do so without starving
because, after 5 million years of fine-tuning,
the physiology of walking at a constant
brisk pace had evolved to be as energy-
efficient as possible. In other words, our
survival as a species came to rely on our
genetic propensity for extraordinary
endurance during low- to moderate-inten-
sity activities like brisk walking or slow
jogging. Hence, activities that fall within
the so-called “fat-burning zone” favor
overall energy conservation. But if your goal
is to shed unwanted body fat, the last thing
you want to do is program your physiology
to maximize energy conservation.
Unless you are physically unable to
engage in more vigorous forms of exercise,
old-school cardio is not only inefficient,it may actually be counterproductive to
reaching your physique goals. Although
low-intensity aerobic exercise burns
some fat during the actual activity, it
has only minimal impact on lean tissue
development and overall metabolism.
Don’t get me wrong: Long, slow cardio
is better than nothing. Previously sedentary
individuals get results from cardio, at least
for a little while. In the long run (excuse the
pun), progress is limited. Studies have
clearly demonstrated that, over time,
conventional cardio compromises speed,
coordination, strength and agility.
Exercise physiologists are now proving
that the most efficient way to induce
progressive (and permanent) fat loss is to
elevate metabolic rate around the clock —
an endeavor best accomplished through
a combination of resistance training and
intense, short-duration exercise. Weight
training builds muscle, and a little muscle
goes a long way toward increasing meta-
bolic rate, caloric expenditure and fat
burning. Likewise, brief intervals of intense
exercise induce a hormonal response that
raises resting metabolic rate and increases
overall fat burning — for up to two days!
It is actually a simple matter to modify
your current cardio routine so it is working
for — rather than against — your physique
goals. Long, slow cardio sessions may
devour the muscle you want. Instead,
punctuate your aerobic workout with brief
(30–60 seconds) all-out sprints every
three to five minutes. This type of training,
often referred to
as high-intensity
interval training
(HIIT), makes
your workout
more effective
and efficient, so
you can cut your
workout time in
half and reap sig-
nificantly greater
benefits — both in terms of fat loss and
peak performance.
— Christine Lydon, MD
A workout buddy
can giveyoua big lift
when you need it.
Photos,toptobottom:iStockphoto;Thinkstock
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26 IHRSA | www.hea l t hc lubs .com
French philosopher Jean-Baptiste Karr’s oft-quoted words “Plus ça change, plus c’est la
même chose” is usually translated “The more things change, the more they remain the same,”
and that’s certainly true with the shoe offerings in Spring 2011.
We’ve had some new thinking and some new companies evident in every season for as long as
I’ve been reviewing shoes. The changes we’re seeing this spring are merely a broadening of the
shoes offered; the old reliables continue to be there.
More lightweight and performance shoes are being introduced than in several decades (they
represent fully half of the shoes in this review), more new brands are launching, new technologies
continue to be introduced, and there’s more parity in the industry than, perhaps, ever. New thinking
that’s been percolating in shoemakers’ minds for some time has finally flooded out, prompted by
barefoot enthusiasts, as well as the emerging ranks of minimalist supporters.
But never fear, the well-cushioned neutral category and motion stabilizing shoes continue to rollalong, meeting the requirements of runners with specific biomechanical needs and fitness levels
who aren’t yet ready for, or interested in, less shoe.
So for those runners looking for something new — we have it. For those who prefer to stick with
their tried-and-true, we have those, too.
S h o e
2 011 S P R I NG
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New Balance 1080Best Shoe, Neutral
Brooks Ravenna 2
Best Shoe,
Motion Stabilizing
Nike Lunar Elite+ 2
Best Renovation
Saucony ProGrid
Mirage
Best Shoe, Performance
Puma Faas 500
Best New Shoe
AwardWinners
GET ACTIVE! 27
BEST RENOVATION
SPRING 2011
BEST NEW SHOE
SPRING 2011
BEST SHOE
S P R I N G 2 0 1 1
Performance
BEST SHOENeutral
S P R I N G 2 0 1 1
BEST SHOEMotion
Stabilizing S P R I N G 2 0
1 1
e v i e w
R E V I E W S B Y C R E G G
W E I N MA N N
S HO E R E V I E W S:
Pe r fo r m a nce — 2 8 • Ne u t r a l — 3 0 • Mo t io n S t a b i l i z i ng — 3 0
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28 IHRSA | w w w . h e a l t h c l u b s . c o m
adidas adiZero Aegis 2 $110
Round 2 of theadiZero Aegis features some changes, along with many familiar features.The midsole is virtuallythe same: underfootasoft, adiLite layer that’s atop a layer of adiPrene+ with the stabilizing ForMotion cassette in the heel. The outersole has received some
minor alterations but still provides good durability and traction. The upper shows the most significant changes while maintaining its
original objective: Align the foot over the low-profile sole while offering a touch of support. The original featured a tongue that openedonly on thelateral side to shore up theoverpronating foot.Thisversion features twowoven fabrics — stiffer,nonstretch on themedial side;open airmesh laterally— to achieve thesame objective. The resultis breathability andsupport.Overall,the lightweight andresponsive
Aegis 2 features flexibility and efficiency with a measure of stability that’s enhanced by the low profile, making it ideally equipped for
faster-paced running.
“Close, racer-like fit.Low profile makes themvery stable andimproves reactionto the ground. Very light trainer;I’d say light and snappy.[Compared to the original], it is good, though not an improvement.”
Updates theadiZeroAegis • Recommendedfor: medium- to high-arched feetwith neutral biomechanics to mildoverpronation • Sizes:Men6.5–13,14, 15;
Women 5–12• Weight:Men10.3 oz. (size 11); Women 9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted • www.adidas.com
Karhu Fast2 Fulcrum_ride $130
In itssecond time out, theFast Fulcrum_ridefeaturesan update to theKarhu Fulcrum technology. The Fulcrum componenthas been
reshapedslightly intoa lower profile that now tips thefoot forward at a gentler pitch.Up top,the newupper offersmoreroomin the forefoot,makingit better-suited to high-volume feet, andkeeps it open acrossthe metatarsals to accommodate bunions or a wide forefoot. The mid-
sole is still resilientand responsive EVA, though theStrobel board hasan addedlayer of EVA to improve thelevelof full-lengthcushioning.Theoutersole is typical carbonand blownrubber, here in a reconfigured layoutwith a U-shapedheel andforefoot ridge of themore durable
carbon rubber,with the softer blown rubber on the medial and lateral forefoot. The shoe is surprisingly light, providing neutral-footed runnersanother shoe choice for faster training.
“I was surprised at the amount of cushion [it] seemed to have when there didn’t seem to be much of it. Very light weight.I liked it a lot.”
Updates theFast Fulcrum_ride • Recommendedfor: medium- to high-archedfeet with neutral biomechanics • Sizes: Men8–13,14; Women6–11
• Weight:Men11.2 oz. (size11); Women9.9 oz.(size 8) • Shape: semi-curved • Construction: Strobel slip-lasted,EVA Strobel board • www.karhu.com
K-Swiss Kwicky Blade Light $130
TheKwicky Blade Light is a sibling to theBlade Light,but with a personality of itsown.The midsole features theBlade Light designof
angledEVA bladesfor cushioning andenergy transfer;however, here it’s enhancedwith a seconddensityfor stability. A heel crashpad aids
touch-down andis toppedoff with GuideGlide foam against thefoot forcomfort. Minimal outersolerubber in high-wear areas keepstheshoe lightweight but durable enough for racing and faster training.The upper features welded thermoplastic overlaysin a saddlelike frame-
work with a mesh of extrasupporton themedial side. The “secret weapon” of theupperis a treatmentof IonMasking, which makes amolecularmask on thesurface smaller than watermolecules,so they just runoff.Perforations through theinnersole,Strobel board and
midsole allow waterto drain from theinterior, a plus fortriathletes. If this soundslikeyour cupof tea(which wouldalso drainoff),give theKwicky Blade Light a look.
“Snug fitthrough thearch, androomy in thetoes.Well-cushioned with each layer of foam,and the‘skoosh’of stability was just right.
Another fine example of quality begettingquality. K-Swiss has really impressedme.”
NEW • Recommendedfor: medium- to high-archedfeet with neutral biomechanics to mild overpronation • Sizes: Men6.5–13; Women5–11,12
• Weight:Men10.6 oz. (size11); Women9.3 oz.(size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, EVAStrobel board • www.kswiss.com
Li-Ning Fremont $85
Li-Ning is China’s largest domestic sports footwear brand, and the Fremont represents its first foray into the U.S. market. The shoehas a low profile with a very slight heel-to-forefoot drop, which means you should count on an adaptation period to minimize the
chances of injury. The upper is supported minimally in the heel and features just enough midfoot support to keep the foot lined up overthe midsole. The midsole is a well-cushioned, injection-molded EVA with a large lateral crashpad from heel to midfoot. The TPU shank
support is vented to allow air to circulate into the shoe and is aided by the perforated innersole. The Fremont’s light weight makes it
suited for faster-paced running — even racing for some runners — but the effect of activating the muscles in the foot also makes theFremont a good additional tool for runners looking to get stronger.
“Nice form fit, moccasin-like. Nota lotof cushioning, butvery responsive andfastfeeling. Very lowto theground,so any tippy feelingis really reduced.Very interesting approach. A valuable toolfor running fitness and racing performance.”
NEW• Recommendedfor: medium- to high-arched feetwith neutral biomechanics • Sizes:Men7–12,13, 14;Women6–11 • Weight: Men10 oz. (size11);Women8.8 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted • www.li-ningusa.com
Mizuno Wave Elixer 6 $110
TheWave Elixer 6 is an update that respects thestrengths of itspredecessor.Version5 featured a major overhaulof themidsole compound
andthe outersoleconfiguration, so Round 6 merelydraws attentionto the heel crashpad with a brightgreencolor-up andleaves wellenough alone — a smart move.It’sthe upperthat receives theattention in this update. Overlays have been slightly modified,as is typical in
an update, but here theDynamotionFit hasbeen redefinedfrom a stretchy overlay to a hingedtab as thefirsteyelet,whichmoves betterwith thefoot and allows thelacing to bettersecure theupper. Runners who are in need of lightness, stability andgoodcushioningwillfind
itin the Elixer6.
“I love thecushioning in this shoe! It provideda great bouncy feel. With each step I took,I felt balanced and secure.” + “I love the
weight. If theweight could be maintained with a slightlythickerheel,it would be theperfect speed shoe.”
Updates theWave Elixer5 • Recommendedfor: medium-to high-arched feetwith neutral biomechanicsto mild overpronation • Sizes: Men7–13, 14,15;
Women6–11 • Weight: Men10.9oz.(size 11); Women9.1oz.(size 8) • Shape: semi-curved • Construction: Strobelslip-lasted • www.mizunousa.com
PERFORMANCE
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GET ACTIVE! 29
Nike Lunar Elite+ 2 $100The Lunar Elite+ 2 does the original at least one better in several areas, and winds up a better shoe as a result. The original midsole andoutersolebenefitted from earlier Lunar seriesshoes andthe effectiveness of theDynamic Support platform, so both have been retained
in their original configuration.The original upper lackedthe close tailoring needed for a reallygood performancefit. Round 2 changesto abreathable, open mesh andremedies the tailoringissue by welding on a supportive saddlewith Flywire strands running from the midsole to
the lace eyelets. The saddleconsistsof a zigzagof welded strapsthat function like independent fingers to snug the midfoot,while keepingthe weight down. The fit is outstanding and lines the foot up over the midsole, overcoming the weakness of the original. The improved fit,
quality and comfort of thematerials, as well as itsoutstanding ride, earned the Lunar Elite+2 ourBest Renovation honors.
“I think Nike hasfinally figured out a good Flywire configuration.The shoes snug down nicelywithout producing anyuncomfortablepressure points. They roll nicelywith my feet as I strikeand then toeoff (noslapping whatsoever).Cushioning is very good. I canfeel
the ground without feeling everypebble.”
Updates theLunarElite+• Recommendedfor: medium-to high-arched feetwith neutral biomechanicsto verymild overpronation • Sizes: Men6–13,14, 15;
Women 5–12 • Weight:Men11 oz. (size 11); Women9.6 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, EVAStrobel board
• www.nike.com
On Cloudsurfer $149
A newbrand from Switzerland, On employs a unique running technology calledCloudTec.The outersoleof theshoe featuresnine CloudTeclugs in the forefootand four in theheel that, when viewedfrom the side, have an oval-shaped negative space.Under pressure,the lugs com-
press to cushion, but since they have small teeth on the inner surface, they grip each other to aidforwardmotion. The sensationis a nicelycushioned ride with a responsive, bouncy feel. The lugs are attached to a traditional, though low-profile, midsole, and when combined with
the lugs, it’s roughly the height of a typical running shoe. The upper is a quality-built,simple designof air mesh andsynthetic suede that fits
securely andhas a plush feel. The technology is effective, the shoe is light andefficient, and thedurability and cushioning arevery good.
“Thefit was good, though more routine than anything amazing. The cushioning was outstanding, theresponsiveness of the lugs andmidsole was more than expected.The impression of the testing was thoroughly aligned with the expectation.Except forthe upper
(whichwas OK)the shoe promised,then delivered.”
NEW • Recommendedfor: medium- to high-arched feetwith neutral biomechanics • Sizes: Men 8–12; Women 5.5–9.5 • Weight:Men11.4oz. (size 11);
Women10.1 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted • www.on-running.com
Puma Faas 500 $100
TheFaas 500 isthe top end ofa seriesof Pumashoes designed withlessmaterialsand a simplerethos.Performanceis the goal, soit’s notsurprising that the name derives from the Jamaican pronunciationof the word “fast.” The upper is a thin mesh andsynthetic suede with an
ankle collarof memoryfoam that’s notexactly Spartan. It hasa snug feel, andthe EVA Strobel board and Ortholiteinnersole contribute togreat step-in comfort.The ride is responsive, thanksto theflexible midsole, and is aided by well-placed grooves underfoot. The thin outer-
sole offersgood traction anduses more durable (and heavier) carbonrubberonly where needed.The combination of light weight, comfortand responsive performanceearned theFaas 500honors as ourBest NewShoe.
“They fitsnug, the cushioning wasgreat, the balance anddurability of these shoes were awesome.I used them for most of my longruns. I’m sadto wear them outbecause they were so good.”
NEW • Recommendedfor: medium-to high-arched feetwith neutralbiomechanics • Sizes:Men6–12,13, 14,15; Women 5.5–11,12 • Weight: Men10.6oz.
(size 11); Women9.2 oz.(size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, EVAStrobel board• www.puma.com
Saucony ProGrid Mirage $100
The Miragefollows in the footsteps of last season’s innovative Kinvara,so it sharesmore than a fewsimilarities. Itsweight beliesits durable
nature, and it hasa more traditional feel in both the upper andthe outersole. The midsole sharesthe small heel-to-toe drop found in theKinvara, but an EVA Strobel board adds a fewmillimeters of foam to up the ante on the cushioning. A TPU support shoresup themedial
side of the shoe, unobtrusively addinga touch of stability. The outersoleis largely exposed midsole, but keywear areas areXT-900 in theheel, blown rubberin theforefoot. The upper hasa familiarheel designand a well-padded ankle collarwith an open airmesh forbreathability
and supportive midfoot welded overlays. The performance is unexpectedly good, whether for faster running or dailyrunning. Its performance,versatility and outstanding designearnedthe Miragedistinctionas ourBest Shoe in the Performance shoe category.
“Snug-fitting heel with goodtoe room. Very comfortable,and thatonly got better with time. Great on roads, decent off-road. Light-weight for a training shoe,and theheel-to-toe slope was really great.Worked wellfor training, long races, fast or easy — welldone.”
NEW • Recommendedfor: medium- to high-archedfeet with neutral biomechanics to mild overpronation • Sizes: Men7–13,14, 15;Women 5–12• Weight:Men10.4oz. (size11); Women8.9 oz.(size 8) • Shape: semi-curved • Construction:Strobel slip-lasted,EVA Strobel board • www.saucony.com
Scott eRide Trainer $115
Scott continuesto refinethe products in itsexpanding line of running shoes.Proven in earlier Scott shoes,the ErgoLogicFit upper,a two-
layer, midfoot support/lace system, secures thefoot effectively. The midsole hasa low profile butdoesn’t sacrificemuch,as the ride isresponsive and resilient, even in regular training.The outersolereveals theperformancenature of the shoe with a polyurethanetread over
more than half of the outersole, greatly reducing weight without losing anything in traction or durability.High-wear areasof the outersolefeature carbon rubber, primarilyat heelcontactand toe-off.Versatility maybe the eRide Trainer’s greatest strength,as it’s light enough for
fasterrunning,whether in training or longer races,and holds up to daily runs with equal ease.
“Verysecure fitin themidfoot, with room for your toes.Goodcushioning,niceand responsive,light — actually really lightfor a dailytrainer. These havea greatcombination of fit, responsiveness and light weight.”
NEW • Recommendedfor: medium- to high-archedfeet with neutral biomechanics • Sizes: Men 8–12, 13; Women 6–11 • Weight:Men10.9oz. (size11);
Women8.5 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, EVAStrobel board• www.scott-sports.com
PERFORMANCE
BEST SHOE
S P R I N G 2 0 1 1
Performance
BEST NEW SHO
SPRING 2011
BEST RENOVATIO
SPRING 2011
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Brooks Defyance 4 $100
The Defyancehas earned an importantspot in the Brookslineup as a dependable, neutral performer. The upper is an open mesh, and the
saddlelike midfoot overlays have been beefed up on the medial side to improve support. The midsole has received the typical minoradjustments, but they haven’t affected the overall ride for which the shoe is known. The shank support has been reworked for moreeffective midfoot support without any unnecessary plastic. The outersole features slightly shortened longitudinal flex grooves to smooth
the forefoot flexibility. These changes add up to a good solution for neutral-footed runners.
“Comfortable fit, just like last year’s model.The ride hasa bouncyfeel to it,good cushioning. Fairly lightweight feel (love that).I loved
the light feel andsupport.”Updates theDefyance3 •Recommendedfor:medium- to high-archedfeet withneutral biomechanics • Sizes:Men7–13,14, 15(B, D, 2E); Women5–12,
13(2A, B,D) •Weight:Men11.9oz. (size 11); Women9.7oz. (size8) • Shape: semi-curved •Construction:Strobel slip-lasted, S-257Cushsole(EVA
Strobel board) •www.brooksrunning.com
New Balance 1080 $135
With the 1080, NewBalance leads into a numerical reset,establishing numbers that correspond to their category. The 1080represents
the pinnacle of neutral cushioning in the NBxperformancerunning line. Although it bears a resemblance to the 1064, which it replaces,the
upper nowfeatures an airier, two-layermesh,as well as more substantial overlays positioned forbetter flexibility where thefoot flexes. Themidsole is much thesame as before, but there’s a new crashpad under the cuboidbone to softena midfoot landing. Redesigned flex grooves
and Stability Web allow an improved transition from heel to toe. The outersole features tougher rubber on the lateral side, softer blownrubber medially. The attentionto detailand fit, as well as itsplush ride, earned the1080 tophonors in the Neutral shoe category.
“These shoes cradlemy feet andhelp me confidentlyland each strike with my foot.No noticeable wear even @ 200miles.” + “I think
NewBalance went a littleoverboard with the cushioning on these,thoughoverallthey have been reallypretty good.”
Replacesthe 1064 • Recommendedfor: medium-arched feet with neutral biomechanics • Sizes:Men 7–13, 14, 15 (B, D, 2E, 4E); Women 5–11, 12
(2A, B, D) •Weight: Men 13 oz. (size 11); Women 11.1 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, polyurethane Strobel
board • www.newbalance.com
Saucony ProGrid Triumph 8 $130
The Triumph serieshas always specialized in cushioning and protection. The Triumph 8 trims some weight from Round 7 while retainingmost of the protection and plushness. The upper hasnoticeably less bulk, a move in the right direction, but it’s still on the heavy side. One
improvement is the open area at thefirstmetatarsal,whichgivesa roomy feeling and accommodates a wide forefoot, hallux rigidus orbunions. The midsole features minor changesto themolding but offersmuch the same ride as before— well-cushioned without being
mushy. The outersolecontinueswith the combination of blown rubber in the forefootand carbonrubberin theheel, but more separationbetween the heel lugs gives betterarticulation in the touch-down. The Triumph continues to offer Saucony’s best-cushioned ride.
“Lots of room in the toes. Theyare comfortable but a littlestiff, but with plentyof cushion throughout the whole shoe. Heavier feeling
than most shoes I wear now, butI probably don’t need allthe pampering these provide.”
UpdatestheProGridTriumph7 •Recommended for:medium-to high-arched feetwith neutral biomechanics •Sizes:Men7–13,14, 15;Women 5–11,12
•Weight:Men13.1 oz. (size11);Women 11.7 oz. (size8) •Shape: semi-curved•Construction: Strobel slip-lasted,EVA Strobel board •www.saucony.com
ASICS Gel-DS Trainer 16 $110
The DS Trainer hasalways represented the ASICS philosophy of balancingengineering andminimalism. Version 16 haslocked onto thisconcept with proventechnologies and lightweight materials. This time out, the upper is much thesame from the toes to the midfoot,but
between the arch andthe heel, there are nowtwo layersof material securing the heel to prevent slipping.The resultis a heavier shoe than inthe past, but it hasa much better-fitting heel. The midsole hasseen the usual minor tweaks without noticeably affectingthe ride, though
the articulationin forefoot flexion is a littlemore pliable thanksto theaddition of ASICS’GuidanceLine.The resultis a midweight shoe with
a great balance of stabilityand cushioning that holds up to the demands of high mileage.
“They felt perfectlysnug and arethe lightest shoes I have worn with this much great support.” + “Cushion was good, with a good feelaround the anklesand from thetongue. Overall,heavier than I expected but with a good, balanced feeling.”
Updates theGel-DS Trainer15 •Recommendedfor:medium- to high-arched feetwith mild to moderateoverpronation• Sizes:Men6–13,14, 15;
Women 5–12 •Weight:Men11.9oz. (size11); Women10.2oz. (size8) • Shape: semi-curved •Construction:Strobel slip-lasted, two-density Solyte Strobel
board •www.asicsamerica.com
ASICS Gel-Kayano 17 $14
As the flagship of the ASICS motion stabilizing contingent, Version 17 of the Kayano maintains the plush ride, fit and stability
that has long defined it. The familiar profile has been well dialed in for at least five years, so the faithful have been consistentlyserved and that continues here. Although the differences appear to be cosmetic, they’re actually upgrades: The upper has a bit
less Bio-Fit, but what’s there is used more precisely on the medial and lateral sides; and replacing the synthetic leather overlayswith HF-welded overlays saves weight without compromising support. The midsole geometry with its precise shaping has been
maintained from the flex grooves to the decoupling of the heel and, with the generous Gel cushioning all but identical, the ride isindistinguishable from recent versions. The good news — make that great news — is that the Kayano 17 continues to be as con-
sistent a performer as ASICS delivers.
“TheKayano is always snug andcomfortable. The cushioning is great,the shoe is very stable, and my feet aresecure in them while
runningat anyspeed.”
Updates theGel-Kayano 16 • Recommendedfor: medium- to high-arched feet with mild to moderate overpronation • Sizes:Men 6–14, 15, 16 (D),
8–14, 15, 16 (EE), 8–14, 15, 16 (EEEE); Women 5–13 (B), 6–13 (AA, D) •Weight:Men 13 oz. (size 11); Women 11.4 oz. (size 8) • Shape: semi-curved
• Construction:Strobel slip-lasted, two-density Solyte Strobel board •www.asicsamerica.com
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NEUTRAL/MOTION STABILIZING
BEST SHOE
Neutral
S P R I N G 2 0 1 1
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Brooks Ravenna 2 $100
The Ravenna has moved up in the food chain. While it was a peppy performer, it now has a bit more muscle to it, thanks to the incorpo-
ration of Brooks’ DNA cushioning element. The Ravenna is still peppy, but the extra boost in cushioning makes it even better-equippedfor high mileage. The upper is ever so slightly altered (the usual few millimeter shift in overlays), but the elastic straps to the eyestay
remain, allowing the upper to move with the foot. The midsole sports minor adjustments to the forefoot, but the lateral heel has muchmore articulation in the crashpad, and rests over a more concentrated outersole element and altered heel flex grooves. The remaining
outersole is much as it was, with carbon rubber in the heel and blown rubber up front. The combination of its accommodating fit, goodstability and lasting cushioning earned the Ravenna 2 the Best Shoe honors in the Motion Stabilizing category.
“Niceroomy toebox.They arevery comfortable.The heelstrike is oneof themost comfortableI’ve ever felt. Thereis nice bounce to theshoes on therun.Good stability andthe lacingis great. This is a great, light-feeling shoe. Much betterthan allthe brands I’ve tried.”
Updates theRavenna • Recommendedfor: medium-to high-arched feetwith mild to moderate overpronation • Sizes: Men7–13,14, 15;Women5–12
• Weight:Men12.1oz. (size11); Women10.1oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, S-257Cushsole (EVA Strobel board)
• www.brooksrunning.com
Brooks Trance 10 $140
The Trance has undergone a transformation thatis bothsubstantive and visual. Themore resilient DNAcushioning, new in the Trance 10,is an
upgrade,and midsole shaping (smallerpods on the lateral side) broadensthe base of theshoe. The result is betterstability,though the full-length
DNA andincreasedfoamcontributeto a weight gain of more than 10%.The upper is designedforthe same effectivesupportwithnew overlays
and a TPU heel cradle doingthe job. One of themoresignificant improvements isthe fit, as stretchy straps in the eyestay flex with the footfor
more security, andan extraeyelet at thetop of thetongue holds it in place.The outersolefeaturesa bitmore rubbersurface, thoughwith varia-
tion in heightfor sufficient flexion. Runners with a need forextra stability andcushioning oweit to themselves to tryout a pair of Trance 10s.
“Good fit, cushioning andstability. I hadnot worn Brooksshoes before, and I discovered that they reallyknowhow to
make shoes!”
Updates theTrance9 • Recommendedfor: medium- to high-archedfeet withmild to moderate overpronation • Sizes: Men 7–13, 14, 15(B,D, 2E);
Women5–12(B, D) • Weight:Men13.4 oz.(size 11);Women 11.2oz.(size8) • Shape: semi-curved • Construction:Strobel slip-lasted, S-257Cushsole
(Strobel board) • www.brooksrunning.com
Mizuno Wave Inspire 7 $100
TheInspirehas been oneof Mizuno’s most dependable motionstabilizing shoes.Though not flashy, it’s a performer, andRound 7 focuses
on improving itsfit and transition. The upper is now a more open airmesh, andthere have been slight shifts to theoverlays that, along witha stretchier feel to themesh over thetoes,openup themetatarsal area for a bitmore room. The first eyeletis now hingedon thelateral side
to allow more adaptable lacing in securing the foot.The midsole contours look different but offer the smoothest transition of all thenew Mizunotraining shoes.The stability of theasymmetrical Wave plate is rock solid.The outersolefeaturessome reshapingof flexgrooves,but is as effectiveas ever fortraction anddurability.The fitand performance arethe real valueof theInspire, perhaps as aptly
named a shoeas any onthe market.
“The Inspire hasbeen a reliable training shoe for me.The 7 may be even more so than earlier versions;fits reallywell, durable,plenty ofcushioning and plenty of stability. No downside as far as I’m concerned.”
Updates theWave Inspire 6 • Recommendedfor: medium-to high-arched feetwith neutral biomechanicsto moderate overpronation • Sizes: Men 7–13,
14, 15, 16 (D, 2E); Women 6–12 (2A, B, D) • Weight: Men 12.7 oz. (size 11); Women 10.1 oz. (size 8) • Shape: semi-curved • Construction:Strobel
slip-lasted • www.mizunorunning.com
Nike Zoom Structure Triax+ 14 $100
TheStructure Triax hasbeen updated with several mantras in mind, including “Don’tmess with success.” Round14 stands paton theeffective dual-density Phylon midsole (one of Nike’s last shoeswith the compound) and its well-executed crashpads and flexgrooves,
which provide great cushioning, stabilityand an unobtrusive transition. The upper of the Structure Triax 14 benefits from Nike’s innovativeFlywire, as some of thestrapping andoverlays of previous versions have been replaced by supportive Flywire strands weldedto themidfoot
of theshoe.The forefoot has an open feel with plentyof room over themetatarsalsand a clean look to go with thesmooth functioning.IftheStructure Triax has been your shoe, rest assured that they didn’t changewhat you love about it.
“Good toe room, but not quiteas snug as I would have liked.Goodbalance and stability. Notas cushiony as other Nikes I have tested
in thepast.” + “Myfeet were secureand balanced — theshoesfelt stable. My overall impression is,there areshoeson themarket that
are more comfortable and costless.”
Updates theZoom StructureTriax+ 13 • Recommendedfor: medium- to high-archedfeet with mild to moderate overpronation • Sizes: Men6–13,14, 15(B, D,2E,4E);Women 5–12(A, B,D) • Weight:Men12.5 oz. (size 11);Women 10 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, EVA
Strobel board • www.nike.com
Reebok Premier Road Supreme 2 $100
ThePremier Road Supreme 2 takes a goodshoe andmakesit even better. Theupperopensup theforefootfor a roomier fitacrossthe metatarsals,
with a snugger fit laterally provided bya largeKinetic Fit panel.A reshapedheeltaband more memoryfoamin the anklecollargivea formfit tothe
rearfoot. The DMXfoam Strobel board and generousOrtholite innersole, alongwith theinjection-moldedEVA,make fora cushy ride. The medial
second densityoffersjust enough extra stability to makethe shoeeffectivefor a large group of runners, fromthe mildto moderate overpronator
to the fairly neutral runner looking forextra support,especially on longruns. Holding the price whileimproving thecomfortadds to the value.
“Thisshoe fits great; it just hugs my foot with nice toeroom. Well-cushioned, just a bitbouncy, very smoothfrom heel to toe. Nice.
Lots of good running miles for me with this shoe.”
Updates thePremier RoadSupreme • Recommendedfor: medium- to high-archedfeet with mild to moderate overpronation • Sizes: Men6.5–13, 14;
Women5–11,12 • Weight:Men12.4 oz. (size 11);Women 10.6 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, DMX Foam Strobel
board • www.reebok.comI
GET ACTIVE! 31
MOTION STABILIZING
BEST SHOMotion
Stabilizing S P R I N G 2 0
1 1
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:: InTheClub
32 IHRSA | www.hea l t hc lubs .com
The Original HardbodyMadonna takes her fitness philosophy global.
BY JON FELD
of her own fitness, in October
2010 she announced the opening
of a new health-club chain, Hard
Candy Fitness.
Get Active!: You’ve been fit for decades.
How important is fitness to your lifestyle,
and how has your personal regimen
changed over the years?
Madonna: It’s essential. And the idea of
inspiring others to feel the same way
through my clubs, as a place people
will want to work out, is my goal with
these gyms.
GA: What made you decide to enter the fit-ness business? Certainly, it’s a logical choice
for your brand extension — and your buff
image — but what was your thought process,
or was there a specific tipping point?
M: I started out as a dancer in high
school and have been working out
ever since. So, in some ways, I’ve sort
of always been in the fitness busi-
ness. I’ve worked out in gyms and
studios all over the world, taken
thousands of dance classes, and have
done so many different kinds of
workouts. It comes naturally to me:
I’ve always had a specific point of
view about what seemed right or
wrong about a club’s environment,
teaching techniques, locker rooms
and the different elements of the
gyms. I think I was formulating in
my mind what the ideal workout
environment might look and feel like.
And Hard Candy Fitness was born.
GA: How did you choose the name Hard
Candy Fitness?M: The name of my last album was
“Hard Candy” and we all liked the sym-
bolism of “hard body” and “eye candy.”
I like the play on words and the irony.
GA: Can we expect to see you working out
at the Hard Candy clubs?
M: Definitely. In fact, I even taught
a class at the November opening
of the first Hard Candy Fitness in
Mexico City.
MADONNA, BORN MADONNA LOUISE CICCONE, HAS BEEN A GAME-CHANGINGpop icon since she burst on the scene in 1983. She’s sold more than 300
million records internationally and is recognized as the world’s top-selling
female recording artist of all time by no less an authority than the Guinness
Book of World Records . While she has an established reputation as a chameleon,
appearing to seamlessly reinvent herself every few years, Madonna is also
known within the music industry for doing things her own way. She’s multifac-
eted: A Golden Globe Award-winning actress for “Evita,” she’s also a fashion
designer, children’s book author, film director and producer, and owner of
her own recording company, Maverick, a joint venture with Time Warner.
During the past 20 years, Madonna has become a standard-bearer for fitness,
showing up among the most buff musicians anywhere. In a natural extension
The eternally buff superstar
brings a fresh and fun
perspective to fitness.
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asics.com
running releases more than just sweat.
the gel-kayano®
17. biomechanically engineered for a man’s foot.
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34 IHRSA | www.hea l t hc lubs .com
GA:Why did you choose to debut the clubs
in Mexico City?
M:Mexico City was one of the stops on
our Sticky & Sweet Tour. I loved the
energy of the city and the people. It also
was an ideal location for me to be inti-
mately involved in each step of the cre-
ation of the premier location. I wouldn’t
just give my name to something that I
couldn’t be involved in and oversee. As
people know, I’ve got lots of opinions.
GA: No gyms appear to be slated for the
United States. Why not?
M: We decided to focus initially on
Mexico and South America, and then
head overseas and expand into many
countries throughout Europe and
Russia, as well. In the bigger picture,I’d love to have Hard Candy gyms in
the U.S.
GA:What is your working relationship like
with the Hard Candy team? It’sbeen said
that you’vehad input into the design and
programmingof theclubs.
M:Most definitely. I’ve been involved
in virtually every detail, including the
name, logo, branding, the look and
feel of the design. We’ve had lots of
meetings, back-and-forth conversa-
tions, e-mails and texts. But the best
part is that we all have the same goal.
They appreciate that I have very
specific ideas, but, at the same time,
I welcome the knowledge and
experience they have creating fitness
centers around the globe.
GA: What will your rolebe, or will you have
one, in daily or ongoing operations?
M: I’m involved in all the creative
details, ranging from lighting to the
music, the wood they use in the dance
and yoga floors, to the kinds of classes
that are taught. But to have Hard
Candy be the most sought-after fitness
centers in the world, I count on having
the best trainers and managers outthere. I want the professionals involved
to be free to do what they do best.
GA: Will there be anyonlinecomponents?
M:Hard Candy Fitness will have a
unique online platform powered by
dotFIT.com that has an activity-man-
agement tracking system and other
fitness-related content. The Hard Candy
Virtual Gym is typical of the resources
we want to provide for our members.I
The Material Girl at the opening of her Hard Candy gym with business partners Jim Rowley, left, and Mark Mastrov.
:: InTheClub
AVAILABLE AT:
Road Runner Sports
Princeton Running Company
Fleet Feet Davis
Front RunnersBoulder Running Company
Phidippides
Fleet Feet Chicago
Blue Mile
Playmakers
Gazelle Sports
Fit Right NorthWest
Philadelphia Runner
Luke’s Locker
Super Jock ‘n Jill
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USAIN BOLT. WORLD’S FASTEST MAN.PUMA’S NEW LIGHTWEIGHT FAAS 500.
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ARE YOU SUSCEPTIBLE TO AN ANT
infestation? ANTs stands for automatic
negative thoughts, the thoughts that
come into your mind automatically andruin your day. I think of these negative
thoughts like ANTs at a picnic that infest
your psyche and ruin your performance.
We have done SPECT brain-imaging
studies showing that negative thinking
reduces activity in the cerebellum. The
cerebellum is involved with coordina-
tion, motor control and speed of thought. So when you think negative thoughts, you
actually become less coordinated and think more slowly.
This helps explain what’s behind many of our slip-ups and unforced errors. You
know how this works: All of a sudden, you can’t get your first serve in or master a
complicated step. Some people call it “psyching yourself out” of a good performance.
You think, I know I’m going to blow it . And you do.
To regain your edge, you need to learn how to kill the ANTs. Did you know that
happy, positive, hopeful, loving thoughts release chemicals that make you feel
good? Scientific studies have found that changing your thinking can be as effective
as antidepressant medications to treat anxiety and depression.
Take note, I am not recommending pie-in-the-sky happy, delusional thinking.
What I want you to adopt is HONEST thinking. Honest thinking can help you feel
happier, think more clearly, and boost athletic performance.
::HotTips
PositiveReinforcementDon’t letANTs (automatic negative thoughts)
hold you back. Here’s what to do.
BYDANIELG.AMEN,MD
Squash Those ANTS! Whenever you feel sad, mad, nervous,
obsessive or out of control, write down
the thoughts that are going through your
mind. The act of writing them down
helps to get them out of your head.
Identify the ANT species, then talk back
to them. Challenging negative thoughts
takes away their power.
Here is an example. “I can’t win
because my doubles partner is so slow.”
I play tennis, so I’m very familiar with
this ANT. This is a “blame” ANT. But
instead of blaming my partner, I need
to take responsibility for my own actions.
Here’s a different way of looking at
that same thought.“My doubles partner
is slow, so I need to be ready to covermore of the court and to be more aggres-
sive going for balls that are down the
middle.” With this kind of attitude, you
just might win. Why give up before you
have even tried?
With a little practice, you can become
an expert at talking back to your ANTs. It
is amazing how helpful this simple tech-
nique can be and how it can improve not
only your performance but nearly every
aspect of your life. I
GET ACTIVE! 37
Know the 10ANTS
Over the years, therapists have identified 10 “species” of ANTs or types of
negative thoughts that keep you stuck in your bad habits.1.All or nothing (thinking in black-and-white)2.Always thinking (overgeneralizing)3.Focusing on the negative (ignoring the positive)4.Thinking with your feelings (believing negative feelings without any evidence)5.Guilt beating (thinking in words like “should,” “must,” “ought to”)6.Labeling (attaching negative labels to yourself or others)7. Fortune telling (predicting the future in a negative way)8.Mind reading (believing you know what someone else is thinking)
9. Blame (blaming others for your problems)
10.Denial (refusing to admit you have a problem)
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So which horrible fact do you want first about American kids and obesity? There are too many to choose from,
but here are a few recent findings:
I One in three kids is overweight or at risk of becoming obese.
I One in four overweight childrenexhibits signs of prediabetes. Of children diagnosedwith type 2 diabetes,
85%areobese.
I Thearteries of obese childrenhave structural damagenormally seen in adultswith heart disease, according
to a Canadian study.
I Obese teensaremore likely to develop multiple sclerosis later in life.
I About 60% ofobese kids have at least one risk factor for heart disease.
I Themost reliableway to fight childhoodobesity is exercise andgood nutrition.
I New studies showthat kidswho exercise are better in school; another new study found that even a little
bit of weight loss in chubby children can lowerblood pressure.
THETAKEAWAY Childrenwho are old enough for sports— around age 7 — are ready tobegin exercising,
evenwithweights, but they doneed tobe supervised.
400%-
800%
TheWorld Is Your TreadmillE
ver get into the gym and think, I wish I were running down the Champs-
Elysees in Paris right now. Well, there’s an app for that. “Fun Run Trainer” is
an iPhone download from iFit Technologies that simulates running outside
in exotic locales while you’re on your gym’s treadmill. The app uses Google Maps
that move at the same speed you’re running on the treadmill, and it will even adjust
inclination depending on where you’re running. The program includes more than
200 events, including marathons and 10Ks, along with notable streets and beaches.
You can even create your own dream run from the company’s website that you sync
to your phone. It may take you a week and a half to run the Boston
Marathon, but at least you can say you did it.
THE TAKEAWAY To get the “Fun Run Trainer,” check your iTunes store
or visit appsdownunder.com/funruntrainer.
That’s the increase in number of calories burned by middle school kids who played
“exergames,” video games that included active movement, according to a study
in the Archives of Pediatric & Adolescent Medicine. The study also showed that the
heaviest kids reported the highest levels of enjoyment from playing the exergames.
SAD
TALES
OF THE
OBESITYCRISIS
The Federal Transit Authority
proposes raising the assumed
averageweight per bus passen-
ger from 150 lb to 175 lb, whichcould mean that across the
country, fewer people will be
allowed on a city transit bus.
The Transit Authority says
the changes are needed to
“acknowledge the expanding
girth of the averagepassenger.”
Reuters
911 for Teens and Kids
::Culture&Community
38 IHRSA | w w w . h e a l t h c l u b s . c o m
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Go to healthclubs.com and click on Get Active! Digital.
It’s entertaining, motivating, and it’s FREE!
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::Results
40 IHRSA | w w w . h e a l t h c l u b s . c o m
discovered this fountain of youth called
bodybuilding 10 years ago. I am always
seeking to improve my physique. When
I look at my before and after pictures,
I realize just how far I have come.
My former high school friends also
noticed my transformation at our
reunion. So many of them asked, “What
did you do to look like that?” Sharing
what I’ve learned with them and many
others has been very gratifying. I
WHEN I REACHED MY 40S, I GREW FRUSTRATED
with my fitness routine’s lackluster results. Even
though I lifted weights and did cardio three daysa week, I still weighed 256 lb. Problem was, I ate
my way through the day. Fried eggs, bacon,
pastries — no food was taboo. With my 25-year
high school reunion in 2005 as motivation, I went
to work on getting lean and gaining muscle.
I started by calculating my BMR (basal meta-
bolic rate) by searching the Web. My daily goal of
3,000 calories included six to seven small meals
composed of six to nine servings of fruits and
vegetables (300 g of complex carbohydrates) as
well as a minimum of 200 g of protein (mostly
egg whites, chicken and fish). I also made sure to drink at
least one gallon of water daily. (Who knew you could get
500–600 calories in a Starbucks drink? Drinking mostly water,
I now feel refreshed and rehydrated.) I changed my workouts
from a powerlifting routine to a four-day-per-week body-
building program, hitting each body part once a week and
ending with 30 minutes of cardio exercise.
I wasn’t weighing myself that often at first. But after a few
weeks, I got on the scale one day and was like, Wow, I lost
20 lb. And then a month later I got on it again and was like,
Wow, I’ve lost 35 lb . I was shocked. Then I started weekly weigh-ins. I also kept track
of everything I ate to see my total intake at any point during the day.
A CHANGED BODY, A CHANGED CAREER Within 26 weeks I was able to drop 75 lb, going from 255 to 180 lb. I didn’t realize
how much my body had changed until I saw some friends I hadn’t seen since the
previous Christmas. Their encouraging words blew me away. The feeling of empow-
erment remains unbelievable.
As a result of my success, I became a certified personal trainer, and now share my
knowledge and passion with others. Although I only train part-time as a sideline to
my full-time job as a telecommunications manager, I have helped four people lose a
combined 91 lb! Seeing others succeed is my reward. The confidence these individuals
develop through their success is powerful and addicting to others.
I am now 44 years old, and have never been better — physically or mentally! I’ve
maintained my 180 lb for two years, and am determined to stay there. I wish I had
Joe MallonAge: 47
Hometown: Upland, Calif.
Weight Before: 255 lb
Weight Now: 180 lb
Joe’s Advice: “The main thing is
to get focused. And remem-
ber, it’s a marathon, not a
sprint. Just be patient and be
consistent — it will happen.”
How Do You LikeMe Now?A high school reunion inspired
his dramatic makeover.
BY JOE MALLON
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The Run Is A Beauty.
The Party Is A Beast.
Disney Wine & Dine Half Marathon Weekend9/30–10/1/2011