Vie Magazine

THE NEW, MODERN WOMAN Driven, ambitious, and non-traditional, the new, modern woman is breaking boundaries at the office and redefining what it means to be a wife, mother, and professional.

HOMEWARD BOUNDThe idea of a “staycation” is an adventure that can offer a much–needed break from the stresses of everyday life without the financial and time commitment of going on a vacation away from home.

08/12CYCLE SCIENCECycling has grown in popularity, this low-impact sport has a wide following on the trails and in the gym. This is a thorough introduction into cycle science.

HOW TO BE CONFIDENT AT THE GYMThough it’s easy to be intimidated at the gym, it’s important to recognize ways to overcome these fears and make that commitment to working out and to your fitness goals.

BACKWOODS WOMANJennifer Mull, CEO of Backwoods Inc., is an avid adventurer and has developed her business into nine adventure retail stores across the nation.

STRONG OVER SKINNY

WIT OVER GOSSIP

BALANCE OVER OBSESSION

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w e l l n e s s B AT T L E O F T H E S U P E R F O O D S

08/12


3VIE v. to strive ambitiously and passionately towards your goals.

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DEPARTMENTS

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10Healthy Body: Strong and FitStability and flexibility is as impor-tant to reaching your fitness goals as healthy eating and being active.

The Traveling RunnerMaking the commitment to maintain your workout schedule even when you’re on the road.

Staying LocalThe growing locavore culture is taking over the country. Learn about shorten-ing the distance from farm to table and ways to support your local farmer. Healthy Summer SaladsSimple and easy-to-prepare recipes that will liven up your weekly office lunch.

VIE Spotlight: Christy MahonColorado native Christy Mahon be-came the first woman and the seventh person ever to ski all 54 of Colorado’s 14,000-foot mountains

Simplify your work lifeDeclutter and organize your desktop, laptop, and cell phone.

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FITNESS ADVENTURE

WELLNESS ESSENTIALS

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v i e TA B L E O F C O N T E N T S

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Cycle ScienceCycling has grown in popularity, this low-impact sport has a wide fol-lowing on the trails and in the gym. This is thorough introduction into cycle science.

How to be Confident at the GymThough it’s easy to be intimidated at the gym, it’s important to recognize ways to overcome these fears and make that commitment to working out and to your fitness goals.

Homeward BoundThe idea of a “staycation” is an ad-venture that can offer a much-needed break from the stresses of everyday life without the financial and time commitment of going away from home.

The Backwoods WomanJennifer Mull, CEO of Backwoods Inc. is an avid adventurer and has developed her business into nine ad-venture retail stores across the nation.

The New, Modern Woman Driven, ambitious, and non-traditional, the new, modern woman is breaking boundaries at the office and redefin-ing what it means to be a wife, mother, and professional. Read interviews from five woman who embody this new at-titude and lifestyle.

FEATURES

[VIE ] n. where

strong is the

new skinny

FITNESS

WELLNESS

ADVENTURE

ESSENTIALS

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Contributor’s Page

GOODT H I N G S C O M E

T O T H O S E W H O WORK

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v i e C O N T R I B U T O R S & D E S I G N E R S

ALYS SA BASTI E N

S OPH IA B R OWN LE E

J I N G J IAN

CAITL I N WOR K MAN

CONTRIBUTORS & DESIGNERS

major / GRAPHIC DE-

SIGN

WITH MINOR IN BUSI-

NESS

loves / cupcakes, letter-

press, shopping, wine

fitness favs / morning

run, workouts with my

mom

major / GRAPHIC

DESIGN WITH A

CONCENTRATION IN

ENTREPRENEURSHIP

loves / outdoors, horses,

dessert, starbucks

fitness favs / trail running,

weightlifting

major /

GRAPHIC DESIGN

WITH MINORS IN

BUSINESS & ART

HISTORY

loves / sushi, massages,

painting, fashion

fitness favs /cycling,

scuba diving

major /

GRAPHIC DESIGN

WITH A MINOR IN

CHEMISTRY

loves / dunkin donuts,

book binding, oyster

mushrooms

fitness favs / yoga,

lifting weights

GOODT H I N G S C O M E

T O T H O S E W H O WORK

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LATE LAST SUMMER,

LOCALHARVEST www.localharvest.org

Features an extensive search-by-ZIP database of farms, CSAs, farmers’ markets, restaurants and co-ops, as well as an extensive online store.

CHEFS COLLABORATIVE www.chefscollaborative.org

A nonprofit organization created to help res-taurants run healthy, sustainable operations. A great source for finding restaurants commited to local foods.

GREEN PEOPLE www.greenpeople.org

This useful compendium offers searchable list-ings of CSAs and co-ops, as well as a host of other “eco-friendly and holistic health products.”

REAL PEOPLE EAT LOCAL www.realpeopleeatlocal.com

Features an extensive guide to eating locally, including tips and etiquette. A great primer for beginners.

ResourcesInformation on how to discover and enjoy more local foods.

STAYING LOCALBig buildings and heavy traffic don’t preclude tasting regional pro-

duce, supporting small farms, and eating like a local. More and more

people these days— not just chefs —are developing an appreciation

for farmers’ markets. In fact, some of these local spots are even

becoming tourist attractions.

Talk to folks who eat locally grown foods and eventually you’ll hear the Tale of Two Tomatoes. It goes something like this: One tomato grows up in a distant field with thousands of siblings in dirt that’s soaked in chemical fertilizers. He’s bred for uniformity and durability. (He’s bound for a supermarket a thou-sand miles away.) He’s spritzed with bug sprays and herbicides, and he’s picked when still unripe and boxed up for the truck. Poor guy doesn’t taste that great.

The other tomato is raised on a small family farm. She’s an heir-loom variety that produces odd-ball shapes and sizes. She’s rooted in rich, healthy soil. When she’s ripe, she’s picked and delivered to a nearby farmers’ market and

Closer to HomeJoseph Hart

5 STEPS TOWARD

EATING LOCAL

01 Look for a restaurant that

uses local ingredients.

02 Find one locally made or

grown food.

03 Try a co-op, farmers’ market

or natural foods store.

04 Become part of a community-

supported farming project.

05 Grow some of your own food.

eaten within the week. Her fla-vor? Unforgettable. There are plenty of great reasons — from easing environmental strain to supporting local economies — to eat locally grown foods. But the tomato taste test trumps even the most reasoned arguments. It’s hard to think of anything else when you’re enjoying a delicious, vine-ripened tomato.

That sounds good, you say. You want better-tasting food that doesn’t burn a lot of petroleum to get to your table. There’s just one problem: Where do you find it?

Perhaps you live in a metro-politan area where local foods are hard to come by. Or maybe you’re surrounded by sprawling supermarkets that source their food from who knows where. And you’re certain you’ve never

seen locally grown foods on the menu at the chain eateries that dominate your neighborhood.

Don’t despair. Here are five progressive steps on the road to eating more local food. The best part of the journey is that there’s no “right way.” There’s no calorie counting, no guilt, no approved brand. Just some tips for following your appetite to a healthier and more enjoyable relationship with food — and the folks who produce it.prevent the excessive in-flammation seen in joint pain and injury. So it’s feasible, Berardi says, that this could lead to small improvements in recovery.

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w e l l n e s s S TAY I N G L O C A L

The south end of Lincoln Park comes alive with sustainably minded farmers and producers every Wednesday and Saturday (the market moves in-doors to the Peggy Notebaert Na-ture Museum during the winter). The 55 stalls—stocked year-round with everything from organic micro-greens to artisanal cheeses like but-terkase—draw many of Chicago’s best chefs.

Big buildings and heavy traffic don’t preclude

tasting regional produce, supporting small

farms, and eating like a local.

Green City Market

Chicago, IL

Distinctly southwestern produce is on display at this Saturday market in Santa Fe’s rail yard, where 100 vendors gather to sell locally grown white sweet corn and blue-corn posole; bolita beans and mesquite cactus honey; buffalo sau-sages; heaps of organically grown dried chiles, including ancho, guajillo, and habanero; and more than 100 heirloom tomato varieties.

Some 85 vendors and growers spread out around the waterfront Ferry Build-ing on Saturdays in San Francisco, the No. 7–ranked city for markets in the America’s Favorite Cities survey. Well-known local chefs (like Annie Somer-ville and Craig Stoll of Delfina) vie here year-round with home cooks for special-ty ingredients.

The 30-odd growers and producers who gather on Saturdays in downtown Port-land’s Deering Oaks Park are carrying on a tradition that goes back more than two centuries (the city’s first farmers’ market opened in 1768). Today, foodies come for the wide array of organically grown vegetables.

True locavores haunt the 167 stalls of St. Paul’s downtown Saturday market, and for good reason: every farmer and producer selling here comes from within a 75-mile radius of the city (a top 10 vote-getter for markets in our AFC survey). Top-selling springtime wares here include organic asparagus, and veggie- and flower-plant seedlings for gardeners.

In NOLA, a foodie town that claims the No. 3 position on our America’s Favorite Cities Survey, chefs from some of Louisi-ana’s best restaurants (including Donald Link from Herbsaint and Cochon) stroll for ingredients at this market held on Saturday mornings in the downtown warehouse district.

The Greatest Farmers’ Market in your Area

MOST UNUSUAL FIND: Lacto-fermented foods

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3

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5 MOST UNUSUAL FIND: Grass-fed, hormone-free elk meat

Portland Farmers’ Market

Portland, ME

MOST UNUSUAL FIND: Goat-meat cuts, summer sausages

Crescent City Market

New Orleans, LA

Ferry PlazaMarket

San Francisco, CA

MOST UNUSUAL FIND: Korean-style street snacks

MOST UNUSUAL FIND: Jujubes [desert fruits]

Santa Fe Farmers’ Market

Santa Fe, NM

St. Paul Farmers’ Market

St. Paul, MN

MOST UNUSUAL FIND: Unconventional pastries and baked goods

V I E . C O M | a u g u s t 2 0 1 2

10 On May 16, 2010, Colorado native Christy Mahon became the first woman and the

seventh person ever to ski all 54 of Colorado’s 14,000-foot mountains, affectionately

known as the “Colorado 14ers.” Because she kept her mission under the radar,

her victory came as a surprise to many. Not to her husband, Ted Mahon, though,

a mountaineer and ski instructor who accompanied her on every climb and descent.

VIE SPOTLIGHT Christy Mahon

When and how did climbing all these huge mountains become a goal?

CM I finished hiking all the 14ers in Colorado in 2004. Ted had also hiked them all and was on a mission to ski them. By the time hwe finished in 2008 (he was the third person ever to do so), I had already skied over 30 peaks with him. At this point, I thought I might as well try to ski all 54 of them myself. And that is when skiing the 14ers became my own project.

Did you have to follow certain criteria to make your accomplishment official?

CM Skiing the 14ers does come with certain guide-lines and ethics. The most universal guideline in the sport is that you have to ski down from the summit. A few of the harder peaks involved down-climbing rocks or a ski repel. But for the most part, you need to have your skis on for the entire descent.

It’s also important to document the project with photos, dates and route descriptions. I am lucky to have Ted as a partner because he is an excellent photographer and taught me to track this informa-tion early on. We also have a great Web site, www.stuckintherockies.com, in which we could share this information easily with others.

“...you can do anything and become anyone you want to if you just put your mind to it...”

By Laine Bergeson

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a d v e n t u r e V I E S P O T L I G H T

Did you have to follow certain criteria to make your accomplishment official?

CM Skiing the 14ers does come with certain guide-lines and ethics. The most universal guideline in the sport is that you have to ski down from the summit. A few of the harder peaks involved down-climbing rocks or a ski repel. But for the most part, you need to have your skis on for the entire descent. It’s also important to document the project with photos, dates and route descriptions. I am lucky to have Ted as a partner because he is an excellent photographer and taught me to track this information early on. We also have a great Web site, www.stuckintherockies.com, in which we could share this information easily with others.

The last mountain you climbed — the 54th — put up some resistance.

CM It sure did. Capitol Peak ended up being my last ski descent and was both mentally and physiwri-ously tough mountain so I tried not to leave it for last, but that didn’t really work out. I had two failed attempts on the peak, one due to snow conditions and the other due to being really sick. Skiing Capitol is really involved, not just because of the steepness and exposure, but also because the approach is long and tedious. We had to start at the trailhead at 12 a.m. and ski for almost seven hours before even get-ting a look at the actual ski line. It is a big day and takes a lot out of you.

Did you ever doubt yourself? Did you ever question your goal?

CM I did, especially surrounding my failed attempts on Capitol. That was a real test of will and self-con-fidence. But in the end it strengthened my devotion to completing the project. Around this time I ques-tioned whether or not I should be attempting a route with such big consequences. I worried for myself as well as my partners. I was concerned about putting myself in a position that was beyond my ability. But I proved to myself that I was an experienced enough skier and mountaineer to pull it off, and that was an awesome feeling.

CHRISTY & TED’S WEBSITE stuckintherockies.comTo learn more about all of Christy’s adventures during her 14er chal-lenge, check out their website for lots of photos and trip play-by-plays.

Did exploring the edge of your own abilities change your perception about what’s pos-sible for you?

CM I didn’t necessarily have low self-confidence be-fore — but skiing all the 14ers definitely strengthened my confidence. Like with any goal that you achieve, it motivates you and pushes you to do things that you might not have believed you could do. I am not a particularly gifted athlete. I just try very hard. I work hard and put in the time it takes to achieve my goals. Becoming the first woman to ski all of Colorado’s 14ers taught me that you can do any-thing and become anyone you want to if you just put your mind to it. This has also made an impact in my career and relationships. It has been an incred-ible journey.

TWENTY YEARS

FROM NOW

YOU WILL BE MORE

DISAPPOINTED BY THE

THINGS YOU DIDN’T DO

THAN BY THE ONES YOU

DID DO. SO THROW OFF

THE BOWLINES.

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SAIL AWAY FROM THE SAFE

HARBOR. CATCH THE TRADE

WINDS IN YOUR SAILS.

EXPLORE. DREAM. DISCOVER.

MARK TWAIN

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HOMEWARDBOUND

BY KELLE WALSH

Late last summer, after my long-term rela-

tionship came to a sudden end, I was forced

to cancel a much-anticipated cooking vacation

to Italy. I was in desperate need of a break, but had

little capital and no clue where to go on such short no-

tice.acation to Italy. I was in desperate need of a break, but

had little capital and no clue where to go on such short notice.

f e a t u r e H O M E WA R D B O U N D

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THE IDEA OF THE “STAYCATION” —

VACATIONING IN YOUR OWN COMMUNITY

OR REGION — MADE ITS WAY INTO THE

MAINSTREAM LAST YEAR.

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The idea of the “staycation” — vacationing in your own community or region — made its way into the mainstream last year, as everything from milk to fuel prices spiked. “Money just doesn’t go as far,” says Vicki Schot, a budget counselor in Santa Cruz, Calif.

Staycations offer individuals the opportunity to spend qual-ity, nonworking time enjoying ourselves without the hassle and expense involved in complex travel arrangements. Rather than spend money on airfare and accommodations, we can use it to explore places and activities that our hectic schedules and “I can do it anytime” reasoning often keep us from experiencing (and enjoying) at all.

From hiking and kayaking at regional nature preserves to in-dulging in weeklong wellness experiences, a staycation — like any getaway — can be as active or leisurely as you desire. It just takes a little planning, an open-minded attitude and a sense of adventure.

BEFORE YOUR DISCONNECT

Leave out-of-office messages on email and voice mail explaining that you’ll be out of range until your return; provide a backup contact in case there’s an urgent request.

Prep colleagues for your absence. Before you depart, role-play how they might respond to urgent matters.

Make a list of true emergencies that merit interrupting your vacation (if you can be reached).

Schedule one or two check-in times with a coworker so you can call for brief but productive updates.

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Take these steps to alleviate any pangs of

guilt you might have about unplugging

from the office:

As I brainstormed my getaway possibilities, it dawned on me that I still hadn’t

explored much of the San Francisco Bay Area, where I had moved 16 months

earlier. So I decided to cut my original vacation time down to a week and explore

my new city with the curiosity and excitement of a tourist. I was going to take a

staycation, and I couldn’t wait.

TAKING THE

UNPLUGGED VACATION

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When Catherine Gulliver, a sales rep for a market research firm in Boston, discovered that she’d lose vacation time if she didn’t use it, she decided to take a week off to enjoy Newburyport, the coastal community where she had moved a few years earlier. She didn’t want to be too ambitious, but she had a few things on tap, including spending time at the beach, painting, and exploring the town and some nearby parks.

One afternoon she took a 30-mile bike ride. She spent hours walking on the beach and snapping pictures around town, and in the evenings painted the images she captured. She spent an entire day creating a vision board for her future. She also hosted a few guests and was able to cook and entertain, which she seldom has time to do. “I was like a lady of leisure in my own home,” she says.

“It was definitely relaxing,” she adds. “It was just really nice to take time to do these things. And it gave me an appreciation for why other people vacation here.”

With time, the economy will undoubtedly improve. And though far-off locales will never lose their allure for those with wanderlust, travel-industry ex-perts suspect the staycation also has staying power.

Many of us enjoy a mixture of activity and downtime on vaca-

tion, and this is where staycations really hit the mark. You can

combine active outings, such as trail riding, a trapeze lesson

or kayaking a local river, with quieter activities that feed your

need for reflection and relaxation.

“People are always looking for good deals and ways to supplement longer vacations with shorter ones,” says Cathy Keefe, a spokes-person for the Travel Industry Association.

“People now know that they can stay closer to home and still have a lovely, restful experi-ence in their own backyard.”

At the end of my staycation, I was definite-ly rejuvenated. I packed in a lot of activity while balancing it with enough downtime that I didn’t burn out. I also realized how much more there is to explore — right here where I live.

The Hybrid “Staycation”

RUNKEEPER PROiPhone ($.99)

Outdoors Worldwide is for outdoor enthu-siasts who want to use their iPhones for hiking, biking and climbing anywhere in the world. GPS navigation functions provide a secure way to explore the great outdoors with detailed and accurate maps.

TRAVEL ALTIMETER iPhone ($.99)

View your altitude on stunning landscapes that adjust according to your local time of day.

PARK MAPSiPhone ($1.99)

GPS enabled maps of over 250 U.S. National Parks, monuments, and Recre-ational areas.

APPS FOR FINDING YOUR ADVENTURE

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The challenge of a staycation, of course, is fighting the temptation to just hang out at home or tackle the chores on your to-do list.

Be flexible

Plans change. The weather doesn’t always cooperate. Allow yourself some leeway for spontaneity, fun and whatever feels right at the moment.

If you really want to feel like you’re away from it all, have the post office hold the mail, and put a message on your voicemail and email that you’re on vacation.

Hold the phone

Having a schedule of fun activities will reduce the chances of falling into weekend mode and keep you looking forward to each day.

Create an itinerary

State tourism offices are great resources for ideas about activities and events in your area, as are cham-bers of commerce, and local and regional newspapers, magazines and Web sites.

Do some research

Setting ground rules upfront, will eliminate the urge to check your work email or whittle away the morning in front of the tube. Let your kids help decide what activi-ties will make your staycation special.

Establish rules

If you only have $500, figure out what you can do for that amount. Maybe your staycation will include one splurge — a nice dinner, a day at the spa or a concert. Plan for it. Make reservations and buy tickets in advance.

Set a budget

When Scott and Lisa Kee’s 14-year-old twins were away on winter break last year, they had a rare week to themselves. The Plymouth, Minn., couple thought about going somewhere, but with the cost of airfare and hotels, they instead decided to treat themselves to a rejuvenating week at home.

“I asked myself,” recalls Lisa, “‘What would an ulti-mate day at Canyon Ranch be like, and how can we do it at home?’ I wanted our house to feel like a luxury resort and spa.”

To conjure up the retreat-like atmosphere, Lisa set out candles and bath salts, and indulged by hiring a clean-ing service on the first day. They also visited their local food co-op and stocked up on healthy, whole foods so they wouldn’t be tempted by junk food or take-out.

Each morning, Lisa attended a nearby yoga class, while Scott went cross-country ski-ing. They’d then meet up for

breakfast, a massage or a leisurely walk before an afternoon of relax-ation — reading, napping and simply being together. “We totally detached from email and paying bills, and con-centrated the way you do on vacation,” Lisa says. “It was so amazing to feel that relaxed — it was one of the best weeks of my life.”

Getaways like the Kees’ offer the re-juvenating luxuries of retreat centers and spas without the stresses and ex-pense of travel. They also allow time to reestablish the self-care regimens that often get neglected in daily life.

“I spent the whole week concentrat-ing on ‘healthy’ me,” Lisa says,

“and I learned a lot about my body and how the fuel I put in it affects my energy output. It was such a positive experience.”

Plan Ahead

RELAX AND RECHARGE

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EIGHT WAYS TO GET MORE TIME OUTSIDE

Sip your morning tea. Grab your morning paper and read it outside with a cup of coffee or tea. Or consider a workday ritual that gets you out for an afternoon sunshine break.

Take a nap. All you need is a towel, blanket or a hammock and a nice patch of shade. It’s easy to catch some z’s, or perhaps just watch the clouds roll over.

Have lunch. Instead of sitting at the kitchen table, the office cafeteria or your desk, take your lunch to a local park, your of-fice building’s outdoor bench or your own backyard.

Connect with friends. Forget that after-work drink. Going for a walk or jog with a pal is a great way to catch up, get exercise and cov-er some new ground.

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If you’re having trouble finding time to get outdoors,

try these close-to-home micro-excursions.

Pay bills. Who says you need to sit at your desk to do basic household tasks? It’s just as easy to take your bills outside and enjoy some fresh air while you catch up on business.

Make calls. So you’ll miss out on some of the sounds of nature, but taking and making even a few of your daily phone calls outdoors on a cordless gains you at least a change of scenery and a little sunshine.

Play games. Want more quality time with your kids? A simple piece of chalk can pro-vide hours of entertainment, whether you use it to play hopscotch or tic-tac-toe, or just to draw pictures on the sidewalk.

Watch the stars. Stepping outside at night to see the moon and stars can change how you feel about your day.

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net connections is easier “when you have the excuse that you’re on a remote Florida Key,” says Howarth.

So just how isolated do you need to be, and how assiduously must you avoid the distract-ing dings and beeps of modern technology? It depends on how you are wired. “If you check messages once or twice it probably won’t de-stroy your vacation,” says John de Graaf, execu-tive director of Take Back Your Time, a U.S.-Canadian initiative challenging the epidemic of overwork and overscheduling. “In fact, some people feel more secure and can relax better if they check in with the office occasionally. But if you get in the habit of connecting all the time, it’s just not going to feel like a vacation.”

Want to really detach from the outside world? A meditation retreat is the ultimate unplugged experience. Taking a mental vacation from your BlackBerry is freeing and helps you be more connected to the world and free from the stress of the mind.

Few things intrude on your tranquility and trigger workplace recollections more readily than overhearing someone discussing business, which is why it makes sense to choose a des-tination that actively discourages connectivity.

“Many of our guests are executives with heavy workloads, and they need their downtime,” says Susan Howarth, Little Palm Island’s marketing and sales director. “Our pool attendant once received a standing ova-tion for asking someone who was breaking the cell-phone rule to take their conversation to their room.”

Of course, even without such rules, throwing off the shackles of 24/7 Inter-

LUXURY WITHOUT A LAPTOP

Listen to your body and stretch where you are tight.

Stretch the front of your body to lengthen shortened muscles.

Maintain what’s known as a “general stretching program”: Stretch for at least 20 minutes, at least three times per week.

Consult a professional to assess chronic overuse patterns that may require specialized stretching.

SMART MEDITATING TIPS

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Plan to spend at least two to five days. It can take 24 hours to relax into retreat mode.

You don’t have to be a lawyer or a high-powered business ex-ecutive to be distracted by cell phones, emails, pagers and text messages while on vacation. With technology always at our fingertips, it’s easy for most of us to check in when we’re supposed to be checked out.

Unfortunately, staying connected prevents us from truly enjoying the benefits of time away from the office, including feeling more relaxed and rejuvenated. Yet, about one in five Americans works while on vacation, accord-ing to a 2004 study by the Fami-lies and Work Institute.

One easy way to unplug is to visit a remote wilderness area, where TV and Wi-Fi are absent. “Being

Tethered by Technology

DESIGN YOUR OWN RETREAT

You can save money and take a personalized approach by embarking on your own retreat.

Whether you tackle a long-distance trail in its entirety or savor it in sections, backcountry hiking takes planning.

in the wilderness renews your spirit,” says Salmon River Rafting’s owner, Wayne Johnson, who has worked as a river guide on some of the nation’s most remote rivers for 43 years. “It takes three to four days to shed your civilized skin and really relax into the rhythm of nature,” he says. “When you no longer have to keep up with world events or emails, there’s time for individual contemplation.”

In the wild, you escape the drone of machines and leave behind everyday conveniences, such as showering. But you don’t have to relinquish all the comfort and safety of civilization.

Before you depart, read an inspiration-al book that suggests exercises.

Decide what to cover.

Set aside adequate time.

Either way, plan free time, and con-sciously focus on your mission.

Explore on your own or with like-minded friends.

Find a retreat center or cabin in a natural setting that’s comfortable and free from modern-day distractions.

Sink into nature.


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TAKE DAY TRIPSIdentify regional or state parks within a one- or two-hour drive from where you live. Pack a lunch and then spend the day hiking and exploring.

Find great adventure-based activities in your own community and region.

BE AN ATHLETIC TOURIST Be an athletic tourist. Visit www.active.com for a schedule of athletic events in your community, then join other locals in tra-versing the area’s streets and trails.

BECOME AN EXPLORERBecome an explorer. Buy a hiking- or biking-trail guide, subscribe to www.trails.com, or contact your local Sierra Club chapter for insight into natural areas you haven’t yet experienced.

CHALLENGE YOURSELFTake a class with the money you save by not leaving home and learn to kayak, rock climb or golf. Learning something new will shake up your usual home routine, and you may just discover a fun, new hobby.

HIT THE CLUBIf you belong to a great fitness center or athletic club, plan to spend a whole day there soaking up fitness classes, saunas, spa services and other amenities for which you don’t usually have the time.

GO ON RETREATLook for yoga, fitness, detox or meditation retreats going on in your community or region. Do a quick Web search to see what’s coming up near you.

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Group indoor cycling was invented by endurance

cyclist Jonathan Goldberg in the 1980’s. Group cycles

simulate actual road conditions. Riders are lead through

routines designed to simulate terrain and outdoor riding.

Music, visualization, and enthusiastic coaching guides students

through rides that best suit their fitness level and goals.BY JEANINE LINN

LET’S SPIN: SCIENCE OF THE CYCLE

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f e a t u r e C Y C L E S C I E N C E

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CYCLE OVERVIEW/ HEALTH BENEFITS

I have to admit I was a little skeptical about the Spinning program when I first heard about it. I can understand the allure of riding with friends on the local roadways, but cycling in a packed exercise room? And going nowhere? Boring.

Of course, I was wrong. Granted, the scenery remains the same, but the ride changes constantly. The Spinning program keeps your mind engaged while vigorously challenging your body. The Spinning program is an excellent adjunct to my road cycling because it accurately replicates the feel of my bike–from the fit, the resistance type of pedaling, and movement in and out of the saddle. I have recommended it to the elite-level cyclists that I work with on the U.S. National Team as an addition to their off-season riding; it offers them a total mind and body training program.

The lack of concerns for handling and road safety allows you to do both mind and physical work. The guided visualization and music make it a motivational, inspirational workout.

CYCLING TAKES

YOUR RIDE OUT

OF THE GYM TO

THE OUTDOORS,

MOUNTAINS, AND

HILLS BY TERRAIN

ASSOCIATION.

Together, the Spinning program and heart rate monitoring allow developed sophisticated training programs, which lead to increased levels of fitness.The pattern of force applied throughout the complete pedal cycle begins at the top dead center (TDC). Your force output during cycling has been shown to change constantly during one revolution. Figure 1 is an example of changes in the various work forces as the crank rotates through the 360 degrees of the crank revolution for a cyclist riding while seated. The figure represents one complete leg cycle at 20 points (about 18 degrees apart) in the crank revolution. The cyclist is pedaling about 100 rpms with close to maximum power output for a steady-state ride of four minutes. The crank (dotted line) and the pedal (short bold line) are shown in correct relationship to each other during cycling. The angle of the pedal with respect to the arrow is called the ankling angle. The size of the force being applied to the pedal is shown by the size of the bold arrow and is proportional to the force being applied to the pedal.

PEDALSTROKE MECHANICS

The two well defined phases

are the up stroke and down

stroke. The two strokes mst

be evenly executed moving in

parallel planes. To practice,

vizualize that you are drawing

a perfect circle with your feet.

01 Top Neutral

03Backward Pressure

05VerticalUp stroke

02VerticalDown stroke

04Bottom Neutral

06Forward Pressure

ALL ABOUT THE RIDE

t

SMART MEDITATING TIPS

27

f e a t u r e S C I E N C E O F C Y C L E

01An effective and user-friendly program, which simulates an outdoor ride.

02Correct ergonomic postures and drills to help cyclists improve on technique.

03 A safe and individualized instructional approach to group indoor cycling

04Effective use ofintensity training to maximize workout time

05Workouts created by cyclists formulated to add variety to an outdoor cyclist’s program.

06Improved strength, endurance, flexibility and unity between mind & body.

t

t

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ROAD CYCLING

Cycle Shoe Features

MOUNTAIN BIKING

SPIN CLASS ROAD BIKE CYCLEGROUP CLASS & THE OUTDOORS

The technique of indoor cycling classes are based on

road bike enthusiasts. Classes alleviate confusion through

implementing similar strategies. Learn the fundamentals.

Hard shoe/ sole, thin tread,

& three-hole cleats

Soft shoe fabric, thick tread,

& cleats to match pedals.

Hard shoe/ sole, little to no tread,

two hole cleats to match bikes

Don’t be confused when buying cycle

shoes. Features of each style vary

according to the method of biking.

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“The Spinning program accurately replicates the feel of my bike–from the fit, the resistance type of pedaling, and movement in and out of the saddle.”

BODY POSITION

Maintain a neutral spine with a hinge at the hips. Shoulders, neck, and arms relaxed with proper alignment through the wrists. Both, the shoulder girdle and cervical spine should be kept in neutral alignment. Flat feet should be maintained throughout the entire pedal rotation.

THE SADDLE

Top of the saddle Should be level with the iliac crest (hip) 5-15 degree bend in the knee as it extends down into the 6’oclock position. Hips are rocking with each pedal stroke, the saddle is too high. Bowed knees outward indicate the saddle is too low. The knee should never be locked.

HANDLEBARS

Bars should be positioned level or higher than the saddle. Elbows bent and shoulders at 90 degrees.Height should be determined by comfort though low back and hip flexibility. It’s important that cyclists don’t rely too much on them for stability so the power exerted is entirely in the legs.

FORE AND AFT

Front of the Knee cap (patella) should be in line with the middle of the pedal at the point where the crank arm meets the pedal If the cyclist can’t see their toes, the saddle needs to be shifted back. Similarly, if they can see their entire foot, the saddle should come forward. Knees should not extend beyond their elbows.

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“THE BICYCLE IS JUST AS GOOD COMPANY AS MOST HUSBANDS

AND, WHEN IT GETS OLD AND SHABBY, A WOMAN CAN DISPOSE

CYCLE PEDALSPearl Izumi ($40 - $90), pearlizumi.com

INSULATED BOTTLESCamelbak Chill ($12), camelbak.com

SHOE CLIPSShimano ($30),rei.com

SHOE STYLESVaried Brands

The cost of cycle shoes vary

according to style and quality

of the shoe. Professional

athletes spend near $200 on

shoes. Affordable shoes also

range from $60 - $90.

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Cycle bikes were created to simulate the conditions riders would face with road cycling. Features of the ride include changesin terrain, seat positions, technique, strength, and endurance work. All these aspects are incorporated into group fitness routines.

OF IT AND GET A NEW ONE WITHOUT

SHOCKING THE ENTIRE COMMUNITY.”

Ann Strong, Minneapolis Tribune, 1895

The Best Cycle Gear. What and where to buy.

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DON’T SIP. GULP.


33

HYDRATE WITH US.

Many women are reluctant to come back to the gym

with a spread of reasons accompany it, one among that

is to feel like an outsider when it involves the gym. This

happens naturally, as a result of most gyms are dominated by

men therefore typically cause you to feel inferior when it involves

the gym. Here are four steps that may assist you to not hesitate to

come back to the gym once more.

HOW TO BE CONFIDENT AT THE GYM

BY JING JIAN

f e a t u r e H O W T O B E C O N F I D E N T AT T H E G Y M

35

V I E . C O M | a u g u s t 2 0 1 2

There is a level of scrutiny at the gym that makes most women feel immediately intimidated by both

sexes—the women who might be more athletic than you and the men who act like they own the place.

This is natural, you are on display at the gym, the improvements you're hoping to make are out there for

everyone to see, people are scrutinizing how you look, what you are wearing, what exercise decisions

you are making, and even how you are executing these workouts. At least that’s what goes through

your mind before you postpone going to the gym. Yet again.

But the reality is, even though there is a significant level of intimidation you have to overcome even

before stepping through those doors, it is the first step towards the right direction.

If you get nervous about going to the gym,

you are not alone.

37

HOW TO BE CONFIDENT AT THE GYM

LADIES:

Part of excercising is a state of mind. When you stick with a routine for more than a few weeks, working out becomes a habit. And as you begin to see results, your self-confidence and motivation build, making it easier to keep moving day after day. But there are also plenty of physical changes that contribute to the cumulative it-gets-easier effect. Your heart pumps more efficiently. Your circulation improves. Your muscles take longer to fatigue. Your body may get lighter, more compact and easier to move through space.

“These are tangible rewards that can propel you for-ward in your fitness, making it harder to revert to your former sedentary self,” says Rachel Cosgrove, Santa Clarita, Calif.–based trainer and author of The Female Body Breakthrough (Rodale, 2009).

Pay attention to those payoffs, and before long you’ll find it tougher not to exercise. Here are nine motivating ways that your body conspires to help you keep getting stronger and fitter by the day.

Self-confidence comes as the result of believing you can accomplish the things you set out to do. And from the day you begin an exercise routine, you’re proving to yourself you can do just that. Each chal-lenge you overcome results in an influx of feel-good thoughts and emotions.

INTRODUCTIONAccomplishment leads to

self-confidence

written by natasha aymer

“Our bodies were created to move,” says Sally Edwards, MS, founder

of Heart Zones training company in Sacramento, Calif., and author of The

Heart Rate Monitor Guidebook to Heart Zone Training (Lifestyles 4-Heart

Press, 1999). “When you don’t move, you’re violating the principles

of physiology.”

BEFORE YOU GO TO THE GYM

Make a commitment to working out. Research what you need in a gym. Go to the gym for the right reasons.

Do what feels right for you. Choose a workout that you can be passionate about, and make sure to go on your own schedule.

Put yourself first. Pump yourself up with a great playlist and only focus on your-self. It’s okay to be selfish.

Go in with a plan. Plan out what you want from your workout even before you step through the front doors.

03

04

02

01

Take these steps to alleviate any pangs of

anxiety you might have about going to

the gym:

“As people start an exercise program, they may have a number of negative associations,” Cosgrove ex-plains. “You may be telling yourself, ‘I don’t have time for this’ or ‘This isn’t my idea of fun.’ But then, after you work out, you feel a sense of accomplish-ment. You realize you can do it. You may notice you sleep better that night and wake up with more energy the next day.” Over time, as you successfully complete more workouts, those positive associations begin to outweigh the negative ones, and your con-fidence skyrockets.

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Go for the right reasons

If you are going to the gym to make your boyfriend happy, or even to make an ex regret every day he’s no longer with you, your results will most likely be temporary. These little reasons might be great little motivators to get you to sign up for a gym member-ship, maybe even attend a few classes, be enough drive to run a few laps around the track even, but ev-ery benefit will probably be at best short-term. Why? You want to associate the gym as a place of comfort, a great stress reliever after a hard day’s work or just a place where you can be as selfish and self-focused as you want. It shouldn’t have the unnecessary pres-sure of being a place that constantly reminds you of your own insecurities because of what someone else thinks, even if it is a loving boyfriend.

This was certainly true for Ronnie Martin, 55, of At-lanta, Ga. Martin wanted to lose 15 pounds and regain the energy she felt in her 20s and 30s. Yet, overcoming her negative associations with exercise was tough at first, she recalls. “It took me a while to internalize the desire to work out,” she says.

Martin used the gym’s computerized system to track her progress — and supply motiva-tion. “My gym posts a list of the top 10 exercisers based on frequency, duration and in-tensity of workouts each month, and my goal was always to be on that list,” she says. She quickly made the list and noticed her energy rebounding and her self-esteem improving.

“I reached my goal weight, and I’m finally at a point where I’m comfortable with my body,” she explains. “I no longer try to hide under big clothes. I’m even comfortable wearing sleeveless shirts — it’s been a very long time since I did that.”

Research suggests that this boost in self-confidence is not just a result of improved body image, though. A 1997 study published in the Journal of Behavioral Medicine fol-lowed middle-aged men on a walking pro-gram over the course of five months. As their aerobic capacity grew, the participants also gained significant increases to their

“physical esteem.”

“As I drove to the gym, I’d be thinking, ‘I don’t want to do this.’ Yet, once I arrived, it was fine.”

COSTS OF A GYM MEMBERSHIP

Visit vie.com for details

The average is $40-$50 a

month, which totals to around

$800 a year. If you are making

such a financial investment,

you owe it to yourself to be

committed

make a commitment

Your reasons for working out will be different from anyone else, and it might even fluctuate month by month or even week by week, but you want those reasons to be about you, and no one else. After all, you’re the one that has to sweat on the treadmill and lift every weight, you are also the one that will notice the most difference in your body. You want to be comfortable with your reasons even before you decide to go to the gym.

01

39


Research what you want in your gym

Not all gyms are created equal. And the task of choosing one has many factors you should be mindful of.

What budget do you want to stay within?

What facilities are important to you?

(Sauna, spa, pool, classes, weight

room, juice bar, personal training, tennis,

basketball, volleyball, outdoor track,

indoor track?)

Do you want to join with a friend or your

family for extended benefits?

How far are you willing to drive?

What times do you want to work out?

Does the gym open early enough or stay

late enough for your busy life?

What kind of workout would want to

eventually reach? (training for a mara-

thon, living weights, doing yoga)

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do what feels rightfor you

02 Research what works for you

This also applies to the workouts you decide to do. Most of the insecurity women feel at the gym is largely due to not knowing what to do at the gym. After all, it’s easy to become overwhelmed with all of the possibilities and get scared about stepping into a weight room full of guys in cut-off t-shirts. You are not alone in those fears, but understand that whatever you do, you have every right to be there as any other person there.

If you like following a schedule and only have an hour every

day to work out, maybe taking classes is the way to go.

Try a few different classes, even those outside your com-

fort zone because you might be surprised what your body

responds to.

If you feel anxious about going the gym because you only

know how to run on the track or the treadmill, maybe look

into personal training. It is useful to get a professional’s help

on form so that you prevent injuries, but it also gives you the

confidence to do strength training.

If you just need some time to rejuvenate and reenergize,

than exhausting yourself on cardio machines might not be

the way to go, and doing something a bit more controlled

and relaxed like doing laps in the pool or taking a yoga or

pilates class might be the way to go.

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Wear what makes you feel good

You know how great you feel when you look good, when you step into work knowing that your cute navy blazer is tailored to your body, your nude heels are gleaming and ac-centuating your legs, your hair is laying perfectly in a casual bun. This confidence applies to the gym. Buy fitted clothing that makes you look and feel great. And make choices that really highlight your body. If that means buying certain brands and spending a little more on fitness clothes, than do it. Though there’s probably little difference between a workout shirt you get from TJ Maxx and a department store, some-times it’s okay to be superficial. If wearing a nike razorback tank makes you feel good and is just a little bit more of a confi-dence booster, than it’s definately worth the money. Think of it as another investment going into your toned-shoulders fund.

CAMELBAK WATER BOTTLE

NIKE RAZORBACK TANK

UNDERARMOUR YOGA CAPRI

NIKE SHOCKS

“If you are nervous and unsure then that is exactly how you will appear. Rather than sticking out like a sore thumb, try to act like you know what you’re doing.”

If you feel anxious, don’t go. If you start treating the gym as punishment, a place where you have to “work off” the last 1,000 calorie meal you over-ate, then you will never view the gym positively. Don’t try to force yourself to go four or five times a week if that doesn’t work with your life, let the gym become an escape that you look forward to, and if you only have forty-five minutes three days a week, that’s a great start.

You decide your schedule

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IFITNESSiPhone ($1.99), www.medicalprod.com

With a catalog of more than 300

exercises, iFitness is a favorite

among beginning and intermediate-

to-advanced weightlifters. It divides

exercises by muscle group, making

it easy to put together a great core,

upper-body or lower-body workout.

RUNKEEPER PROiPhone ($1.99), www.runkeeper.com

A cheaper alternative to a sports

watch, RunKeeper Pro lets you track

your distance and pace via the built-in

GPS on your iPhone. You don’t even

have to look at your phone — the app

announces this information through

your headphones at regular intervals.

THE PERSONAL TRAINERiPhone ($0.99), www.thescoutingsolution.com

This app offers 20 strength-training

programs designed by certified train-

ers — basic routines that are great

both for those new to weightlifting

and for hardcore lifters who want to

regularly swap out their routine.

Apps that motivate your workout

43


Make yourself a workout playlist

Music can help you focus on your workout and help you eliminate self-conscious thoughts. It can help motivate you and help you push through difficulties in your workout. Check out vie.com to download your next music playlist.

08/12 PlaylistFlor Rida & Sia

Wild Ones

129 BPM

Allstar Weekend

Dance Forever

125 BPM

The Wanted

Glad You Came

127 BPM

Fun & Janelle Monae

We Are Young

92 BPM

Madonna, Nicki Miaj & M.I.A.

Give Me All Your Luvin’

142 BPM

Carrie Underwood

Cowboy Casanova

121 BPM

LMFAO

Sexy and I Know It

129 BPM

put yourself first

03

Recognize that other people are too self-absorbed to focus on you.

Men are probably going to check you out, that’s just the hon-est truth. But everyone at the gym are really too self-absorbed to be paying full attention to how you look or if you know how to the hip abductor machine correctly. If you are intimidated by the machines or the weight room, do strength training with a friend, or watch what other people are doing and then copy them. It’s okay to shadow other people, and if you have a friend that knows what they’re doing, make the commitment to ask to work out with you. It’s an admirable quality.

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CONSIDERATIONS

Visit a registered dietician because diet also

has much to do with metabolism. Do not

over-train aerobics such as one to two hours

continuous because it will be counterpro-

ductive. This will decrease muscle mass and

metabolic rate. See a doctor and a fitness

professional prior to a workout program.

Exude confidence

If you are nervous and unsure then that is exactly how you will appear. Rather than sticking out like a sore thumb, try to act like you know what you’re doing – even if you have to fake it! The most impor-tant thing is to go in with a clear plan of attack: re-search the moves you want to do in advance, write them down along with any instructions, practice them at home first minus the weights and take your plan with you to the gym.

Step away from the adductor machine

At my gym, most of the girls who do any kind of weight training come in, quickly bang out a few reps of the light-est weight possible on the hip adductor and abductor machines and then leave. Argh!! There are a thousand other ex-ercises you can do apart from one that helps you spread your legs! Don’t be like every other wannabe-fit girl in the gym. Check out my top five upper body and lower body moves online at vie.com.

Don’t gossip

On a rare and cherished occasion last week I was completely alone on the weights floor.

That peacefulness was shattered, however, when three gaggling girls came over and did not stop

talking for the entire 30 minute duration of their “workout.” I can assure you the only thing being worked out was their mouths. What added to my frustration was that they were the type of girls that did not belong in the strength section of the gym. I’m all for women lifting weights but not if they’re going to treat it like a game, jumping from one ma-chine to the next while taking no notice of reps and never completing more than one set, all while using

AMELIA ROBERTS personal trainer, 20 years

Reader’s Advice Tips from Amelia

the lightest weight available. If you want to catch up with your girlfriends, go to a coffee shop!

Work up to heavier weights

While everyone has to start somewhere, there re-ally should be no place in anyone’s workout for 5 pounds dumbbells. Most girls in my gym never reach for anything heavier than 10 pounds, and it only spurs me on to lift even heavier in front of them and make plenty of grunting noises while I’m at it.

45


Even though you might feel incredibly insecure at the gym at times, the gym itself does not make you inse-cure, it only magnifies the insecurities you already have. That’s why the most important thing to do to be more confident while you are at the gym is to do the right things outside it. That means eating right, sleeping well, preparing workout ideas, researching what works for you. That also mean leaving your negative thoughts at the door and knowing when to set aside the scale. The gym is not place for you to work off your food bingeing crimes, or a place that forces you to exercise, it’s just a building where you decide what kind of outcomes you want. body. And ultimately, you want to be comfort-able with your reasons even before you decide to go to the gym.

bottom line: go in with a plan

04Do the right things outside the gym

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BY MEDA KESSLERFor Jennifer Mull, CEO of Backwoods Inc., a

day at the office could include anything from

signing off on a new line of backpacks to climbing

the highest mountain range in the Alps. And yes, there

are the ubiquitous phone calls and e-mail in between.

BACKWOODS WOMAN

47

f e a t u r e B A C K W O O D S W O M A N

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I first met Mull via the computer as I was making a “media inquiry” late one night and, surprisingly, got an immediate response. This doesn’t always happen with CEOs, trust me. We later crossed paths at the grand open-ing of Backwoods’ new Fort Worth store (the largest in the retail chain), where she was greet-ing new and old customers and showing off a project that she had been intimately involved in. The outdoor gear/apparel store had left a small, cramped space in the Museum Dis-trict for a spacious rehabbed building less than a mile away, one that Mull felt would offer a “bet-ter shopping experience instead of being messy and crowded.” In between handshakes and introductions, she swapped travel stories with like-minded ad-venturers. I visited Austin recently to meet with Mull again. Backwoods relocated its headquarters from her native Wichita, Kan., to the outdoors-oriented Texas city for a lot of reasons, one of which Mull honestly addresses: “We wanted to be somewhere where we could attract and keep good employees.” She lives downtown, can walk or ride her bike to work and considers a long hike part of a perfect day, so Austin’s perfect. There’s also a Backwoods store in the Hill Country Galleria.

Jennifer graduated from the University

of Kansas in 1986 with a bachelor of

business administration majoring in

recreation administration with a minor in

exercise science. In 1989, she earned

her master’s degree in exercise physiol-

ogy, also from the University of Kansas.

“People are friendly here, and there’s so much for the staff to do,” says Mull, who was officing among packed-up cardboard boxes as the company was moving from one historic building to another on Congress Avenue. “I have to say, Fort Worth was second on our list when we were planning our move. It’s our best store in Texas, in terms of customers who like to be loyal and local. It’s part of our goal to keep building and growing. We’re continuing to look ahead and not stop moving.” This seems to be part of Mull’s philosophy. She grew up in a flyover state but was drawn to a sense of adventure early on in life.


“...PROVIDING EXCEPTIONAL

PRODUCTS THAT ENCOURAGE

PEOPLE TO GO OUTSIDE!”

Mull found herself globe-trotting with her father, Lewis Mull, who founded Backwoods when she was 9. Her earliest memories are of yearly backpacking expeditions in Colorado, sojourns to Africa and the English countryside, and hunting trips in Kansas. She remained true to her Midwest roots and eventually graduated from the University of Kan-sas with an undergrad degree in recreation ad-ministration and a master’s in exercise science. Her life seemed to be pointed toward the field of healthcare as she worked in both Nebraska and Kansas in various positions, but she returned to the family fold to take an executive position with her father’s other company, Mull Drilling. In 2003, she bought Backwoods from her dad and set about growing and expanding the company. Founded in 1973 in Wichita, KS, Backwoods cur-rently operates 9 retail locations in the Midwest, an online store and Backwoods Adventures, their ad-venture travel division, which offers a unique and first rate adventure travel experience for all levels of outdoor enthusiast. The primary goal of Backwoods is to inspire people to lead active, adventurous lives. We do so by giving each customer our full attention, sharing our expertise, and providing exceptional products that encourage people to Go Outside! Today, there are eight stores, soon to be nine with the completion of one in St. Louis. In addi-tion to overseeing store growth and product devel-opment, including the recently launched private-label brand, Mull’s also on the board of directors of the Outdoor Industry Association, to help ensure that being profitable doesn’t preclude being responsible.

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Brand We LoveMOUNTAIN HARDWEAR

Mountain Hardwear is famous for innovative, meticulously crafted outdoor apparel and equipment. But there’s some-thing more important than the things we make, more im-portant than the technologies and the prototyping and the testing. It’s what we believe, how we look at the world and where we turn when we face tough decisions. We believe in boldness, in the rush of life that comes when you lunge for the goal that’s just out of reach. We believe in bonds between friends, the connections that come from shared hardship, enjoyment and awe. We believe in joy, in the grin on your face and yell in your throat when you’re living life fully. Most of all, we believe that everything can be bet-ter, that what you are now is just a fraction of what you’re meant to be.

“While some of these trips can be physically demanding, it’s more about making sure our clients get the most out of a trip with-out worrying about a lot of details. You might want to go to Nepal but you don’t want to worry about the tents, the cooks, hiring Sherpas or some of the more critical details. Think of it as all-inclusive but one where you’re not confined to a plush resort.” This type of travel appeals to a wide range of travelers: couples,Groups of friends, solo adven-turers, and both men and women, usually in the 35-55 age range, although they’ve had a 72-year-old guest. “We try to get everyone acquainted by video conferencing before we go, as it’s a pretty inti-mate group and we want everyone to get along,” says Mull. She’s up to roughing it but admits she likes a little pampering now and then, too. “Don’t get me wrong,” she says, “I can travel light. I went to Vietnam for a couple of weeks with only a backpack. But in general, I like the niceties of traveling.” Backwoods has a team of experienced tour guides along with store employees who earn trips as bonuses.

“...IT’S MORE ABOUT MAKING

SURE OUR CLIENTS GET

THE MOST OUT OF A TRIP

WITHOUT WORRYING ABOUT

A LOT OF DETAILS.”

And she’s involved in the development of Back-woods Adventures, the travel arm of the retailer, and serves as the lead and support guide for trips that in-clude excursions to Costa Rica, Nepal, France, Peru, Africa and more. “We like to think of this as “soft” adventure travel,” says Mull.

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BACKWOODS ADVENTURES

Offers twelve different adventures from fly-fishing to hiking in six continents on a yearly basis

AFRICA

ANTARCTICA

ASIA

EUROPE

SOUTH AMERICA

NORTH AMERICA

While Mull didn’t add any new trips this year, she and her staff are looking at adding Baja as a destination. “Domestic permits are actually harder to get than a lot of our international trips,” so don’t expect to see Grand Canyon excursions anytime soon. You can settle for a trip to Machu Picchu or Costa Rica this September, Nepal in Octo-ber or several domestic fly-fishing trips. In 2010, Mull will be leading a womenonly 16-day tour of Mont Blanc, Europe’s highest mountain. She considers a weeklong climb of Kilimanjaro one of her biggest accomplishments. “Our scouting trips are essential to create the trips we’d like to do. We use them to weed out things that aren’t up to our standards or just not that interesting, and to find locals who’ll help make it a memorable and safe experience,” says Mull. “We don’t go where we haven’t been.”

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“IT’S PART OF OUR GOAL

TO KEEP BUILDING AND

GROWING. WE’RE CONTINU-

ING TO LOOK AHEAD AND

NOT STOP MOVING.”

AUSTIN 12921 Hill Country Blvd.Suite D2-145Bee Cave, TX 78738

find your nearest

BACKWOODS

FORT WORTH 2727 W. 7th St.Fort Worth, TX 76107

NORMAN 1268 N. Interstate Dr.Norman, OK 73072

OK CITY 12325 N. May Ave Suite 103Oklahoma City, OK 73120

OMAHA 305 N. 78th St.Omaha, NE 68114

OVERLAND PARK 6825 W. 135th St.Overland Park, KS 66223

ST. LOUIS 9 Fountain Grass Dr.Lake St. Louis, MO 63367

WICHITA 1900 North Rock Rd.Wichita, KS 67206

TULSA 6508 E. 51st St.Tulsa, OK 74145

53


BACKWOODS TRIP PREVIEW Alaska Fly Fishing

Backwoods Adventures and Alaska's Bearclaw Lodge have teamed up to bring you an unforgettable fly fishing adventure. Travel to America's most amazing wilderness in search of nature, beauty, and a heart pumping fly fishing action! Spend 5 full days and 6 nights at this wilderness retreat fishing for a number of classic Alaskan species.

This family owned Alaska fishing lodge is located in the Bristol Bay area near the southern boundary of the Wood-Tikchik State Park, the largest state park in the nation. On our adventure you will have the opportunity to fish for king salmon, silver salmon, sockeye salm-on, pink salmon, chum salmon, native rainbow trout, Arctic char, grayling, Dolly Varden and northern pike. There is also the option of traveling to a fly-in camp located on the Nushagak River. The Nushagak River has the largest run of kings of any other river in the state. The run usually exceeds 100,000 kings.

In August the crystal clear streams and rivers of the Bristol Bay region abound with a variety of species of fish. We will depart daily from the lodge by boat to head to the Wood River system. A large part of the Wood River system is located within the boundaries of the Wood-Tikchik State Park and consists of five interconnected lakes surrounded by the magnificent Wood River Mountains with hundreds of miles of scenic shoreline. Most of our fishing, done while drifting, is concentrated on the lower two lakes focusing on small tributaries and connecting rivers. Two rivers of significance are the Agulowak and the Agulukpak Rivers, known for the best dry fly fishing in the state for rainbow trout and grayling. Over 1.5 million sockeye salmon (red salmon) from 6-10 pounds make their way up the Wood River system swimming right past the lodge each sum-mer providing some of the best sockeye fishing in Alaska.

This journey offers many opportunities to enjoy not only world-class fly fishing, but also the activities, friendships, and moments of soli-tude which will make your trip the experience of a lifetime.

ACTIVITY LEVEL: 1 2 3

ACTIVITIES: Fly Fishing

ACCOMMODATIONS:Alaska’s Bearclaw Lodge, 6 nights

TRIP DATES: July 28-August 5, 2012

TOTAL DAYS: 9

PRICE: $5,750.00

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M O V ER U NJ U M PC L I M BS K YD R E A MS P R I N TW I NS T R I V ET H I N K

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BY ALYSSA BASTIEN, SOPHIA BROWNLEE, CAITLIN WORKMAN, JING JIAN

THE NEW, MODERN WOMAN

The new, modern woman is the

delicate balance of ambitious drive

and grounded family roots. She is mindful

of living a healthy life and makes staying

active a priority. Family is always important

but does not always fit within the boundaries of

traditional family roles, but that’s okay, because she’s

not a conventional person. Vie proudly introduces five

woman who embody this new image of the modern woman.

All five are talented and strong, but individuals with their own

story to share.

f e a t u r e T H E N E W, M O D E R N W O M A N

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LAUREN WORKMANSkiing FiendFROM Saint Louis, Missouri

AGE 23

CAREER Ph.D Candidate in Cellular & Mollecular Biology, University of Iowa

DID SPORTS PLAY A BIG ROLE IN YOUR CHILDHOOD?

LW Not really, My mom had my sister and I involved in soccer to teach us competitive values and once we got to junior high age, she let us decide what interests we wanted to persue longer. I got into fitness and sports through self motivation in college. There I became involved in soccer intramurals and became a referee for the rec center. I’ve moved on to coach young boys and play in a recreational league with colleagues in my program.

WHAT DID YOU LIKE MOST ABOUT DOING SPORTS?

LW I love the competitiveness. I’ve always had a type A personality and sports let me exert that drive without being overly aggressive. This is what drives me to push harder and be better. It’s about bettering your on techniques as well as gauging yourself against the other players. It’s all about the passion for the game.

WHAT DO YOU DO TODAY TO STAY FIT?

LW Run. I like the time to think. Usually I stick to the treadmill, but on occassion I like to get outdoors and just feel the fresh air on my face.

WHAT DO YOU DO TO RE-ENERGIZE?

LW I like to go SCUBA diving with my family in Mexico and walk my dogs with my boyfriend in the evenings. We usually like to hit it right at dusk when the light outside is just dimming and the sun sets.

WHAT ARE YOU READING RIGHT NOW?

LW I’m reading the The Hunger Games and Mansfield Park right now. Otherwise, I spend my time engrossed in text books and online articles about genes, helicase, and heredity facts. I read a lot and all the time. It’s my second job as a student.

WHAT IS ON YOUR BUCKET LIST?

LAUREN My bucket list is filled with tasks, but ones that will change the world. At the top is completing clinical research that will significantly change how cancer trials and medication is used. Others would include traveling to the South of France’s wine country.

“Well behaved women rarely make history.”

– LAURA THATCHER ULRICH

V: WHAT IS YOUR FAVORITE DESSERT?

JB: Spoonfuls of peanut butter with milk chocolate chips.

V: DO YOU ENJOY READING?

JB: YES, living in the city is great for reading. I am able to read while taking public transportation. My commute to work is about a 15 min metro ride and instead of driving I am able to enjoy the time with a good book! I read everything.

V: WHAT RESOURCES DO YOU USE FOR HEALTH ADVICE?

JB: I watch documentaries on Netflix. There are some really great documentaries that discuss raw food diets and the way nutrition can really improve your over all health.

V: WHAT IS ONE THING THAT YOU REALLY WANT TO ACCOMPLISH THIS YEAR?

JB: Be happy every day.

V: DO YOU ENJOY LIVING IN A BIG CITY?

JB: I LOVE living in a big city. There is always something going on, a concert to see, a new restau-rant to try, a roof deck bar, a sporting event, an indie movie, etc.

V: WHAT DOES YOUR HOME/APARTMENT SAY ABOUT YOU?

JB: I live in a very small apartment, so I keep it to only the essentials. I do not have cable television because I try to limit the amount of time I spend at home.

V: WHAT DO YOU DO TO STAY FIT?

JB: I walk EVERYWHERE! I eat healthy food. I swim at a pool close to my apartment that is free to DC residents. Fitness has always been a huge part of my life.

V: WHAT IS YOUR MOST RECENT ADVENTURE?

JB: I went hiking with friends at Old Ragg, it was a 9 mile round trip hike up a mountain. It had lots of rock scrambling and sometimes you had to push each other up the mountain.

JILL BASTIENAdventure Enthusiast

FROM Saint Louis, Missouri

CURRENTLY RESIDING Washington DC

AGE 26

CAREER Accountant, Deloitte


JILL: Sky diving.

“Be happy every day.”

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ANNA KOHLYoga Enthusiast

FROM Kansas City, Missouri

AGE 30

CAREER Graphic Designer, Hallmark Cards

DID SPORTS PLAY A BIG ROLE IN YOUR

CHILDHOOD?

AK Yes, I was involved in everything from swim-ming, softball, tennis, golf, track, gymnastics, and basketball. Sports and being active was always a positive thing in my house, my mother was a P.E. teacher and my father was in the military. I grew up watching him working out so that he could pass his annual PT tests for the National Guard Reserve. Overall, we were a very active family and probably lived an above average, healthy lifestyle.

WHAT DID YOU LIKE MOST ABOUT DOING

SPORTS?

AK I love the team camaraderie. When I played bas-ketball, we used to do these two-a-days that were really challenging, but I think they shaped me more than anything. It taught me self-discipline, to push myself, to have and strive for my ambitions, and also how to have real life balance.

WHAT DO YOU DO TODAY TO STAY FIT?

AK Yoga. Whether that’s at a yoga studio or at home. I also do kickboxing, Wii Fit, a friend’s week-ly workout boot camp, running with my dog.

WHAT DO YOU DO TO RE-ENERGIZE?

AK We like to throw the dog in the car, pack a picnic lunch and go for a three to four hour hike. Spend some time with my husband, the dog, and some wine and cheese. Being outside really energizes me.

WHAT ARE YOU READING RIGHT NOW?

AK I’m reading the Brave New World and The Host right now. Every morning, I like to read the news online with my husband over breakfast, I’ll catch up on the New York times, check my Pinterest, listen to NPR. It’s a nice way to start the day.


ANNA We kind of do every-thing want to do. My husband and I try to have as many ad-ventures and do as many things as we can, he’s really sponta-neous and one of our mottos about money is that you can’t take it with you. Life is too short to not live it to the fullest and to your expectations.

CARRIE KIEFER MORGAN GEORGIE

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Full-time Moms, Part-time DesignersFROM Kansas City, Missouri

AGE 30

CAREER Business Partners, Ampersand Design Studio

V: YOU CALL YOURSELF FULL TIME MOMS AND PART

TIME DESIGNERS, WHAT DOES THAT MEAN TO YOU?

C&M: It basically just means that our top priority is being moms to our little boys. That will always come first for us and we squeeze be-ing designers into the rest of our time: naps, nighttime after the boys are in bed and we have two days a week where we work together all day and have help with the boys. We like to think that being moms makes us stronger designers and vice-versa, and that our boys will benefit from seeing us work towards our professional goals.

V: HOW DO YOU BALANCE IT ALL?

C&M: Our first reaction is to laugh because we often feel like we don’t do a very good job of balancing. It’s something we struggle with all the time. It’s hard to find a balance when we feel like we have two full time roles, but we try to be fully present with our kids when we are with them and fully engaged in work when we are do-ing that. Then, we try to squeeze in time with our husbands, home upkeep and finding time for friends. It’s just that: a balancing act.

“It’s just that: a balancing act.”

V: WHAT DO YOU DO TO STAY REJUVENATED

AND REENERGIZED?

C&M: Again, this is hard because we don’t get to make a lot of time for ourselves, but we both love going to places we’ve never been... new restau-rants, new parts of town, new cities when we get the chance, as a way to shift our perspective and stay inspired.

V: WHAT IS SOMETHING FUN YOU LOVE DO-

ING WITH YOUR FAMILY?

C&M: We both like doing many of the same things with our families. On the weekends, we love taking long walks to get breakfast or coffee and when the weather is nice, being outside at the zoo, a park or the farmer’s market. We also like the chance to cook dinners with our husbands and relax with them and catch up.

V: WHAT IS AN ADVENTURE THAT YOU PLAN

ON DOING FOR YOURSELF THIS YEAR?

C&M: Our big adventure this year will be going to Surtex, a surface patterning tradeshow in New York City where we will have a booth to present our designs to licensors and buyers. This has been a long time dream of ours so we are thrilled to finally be taking on this challenge. Plus, we get to be in New York for a week exploring and getting inspired which is always amazing!


MORGAN: going on an African safari

CARRIE: having a gallery show of my paintings

WHAT IS ON YOUR BUCKET LIST?KASHA: I would say my ultimate goal is to have enough money

eventually to stay home and raise a family. Once my kids are old

enough, I’d love to get back into my profession and start a joint

practice with my husband. Having our own practice, a little family

and fitting in some world travel would sum if up quite well.

Kasha’s made a passion-

ate and worthwhile hobby

out of refurbishing used

furniture for her and Chris’

new home.

kasha koch KU Med Grad Student & soon-to-be Mrs. Christopher Rebant

FROM Sabetha, KS

AGE 21

CAREER Kinesiology; Occupational Therapy Grad Student

V: WHAT DOES YOUR NUTRIONAL DIET

LOOK LIKE?

KK: I eat really clean. Things like really lean meats (chicken, ground turkey, etc.) and a lot of veggies and fruits. For about sixth months I’ve been eating five small meals a day, each about 300 calories, and then having fresh fruit every few hours. I’ve found it really helps curb your ap-petite and eliminates the unnecessary snack fillers.

V: WHAT DO YOU DO TO STAY FIT?

KK: As far as exercising, I aim for 45 minutes to an hour five days per week. I like to mix it up, either by running or walking and then also adding variations of upper and lower body strength training when I can.

V: WHAT’S YOUR FAVORITE DESSERT?

KK: Freddy’s Frozen Custard. Or any custard for that matter.

V: WHAT DO YOU DO TO REENGERGIZE?

KK: I really like to be outside, either taking a walk or soaking up sun on the porch. That really motivates me and gets me going.

V: WHAT WOULD BE YOUR MOST RECENT

ADVENTURE?

KK: I went to Vegas with my family over Spring Break, that wasn’t terribly exciting. I did, however, go to Belize last December through a school trip. I got to work in orphanages and tour the country.

V: WHAT IS SOMETHING SPECIAL YOU DO

WITH YOUR FAMILY?

KK: I absolutely just love having a summer BBQ. It’s amazing. I really love getting to spend time cook-ing with my mom and enjoying the season with all of my family.

V: WHAT’S YOUR NEXT ADVENTURE?

KK: Aside from getting married in six weeks, I’d say starting grad school. Balancing a new “roommate”, new home, and grad school beginning simultaneously...I’d say that’d be an adventure!

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PABLO PICASSO

INSPIRATION EXISTS,

BUT IT HAS TO

FIND YOU WORKING.

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This is either because it’s too inconvenient, there isn’t

enough time, or they’re too tired from the stress of travel-

ing or unfamiliar with good places to run. While it’s defi-

nitely harder to have satisfying workouts that follow your

training schedule while traveling, a moderate amount of

running is a good thing. It keeps you on an even keel,

maintains your fitness and is a great way to start what is

often a very long day.

10 TIPS FOR THE TRAVELING RUNNER

DO IT EARLYWhen you’re on the road, you never know what your day will bring. Unexpected meetings, lengthy dinners or late-night business discussions typify what can come up. If you get your run in first thing in the morning, it’s already done and out of the way.

BE FLEXIBLELet’s face it, you’re out of your comfort zone. If your schedule calls for a 6-mile run, but all you can do is half that, relax. It’s better than nothing.

CHOOSE THE RIGHT HOTEL Before you book, find out if any hotels are convenient to parks, tracks, bike paths or running trails. If so, get a room there.

For frequent business travelers, it’s such a problem that many don’t

keep up their training while on the road. These steps will help you

stay on track with your fitness goals while still enjoying your travel.

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3LOCATION RUNNING GUIDES runtheplanet.com

When you need to know where to run, there’s nothing

like a first-person account from a local runner to help you

out. Browse this complete list of articles for running travel

information, each written by a local running guide familiar

with the area. Find unique and special running routes

from Europe to North America to Africa and all the great

places in between.

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DO LESSIt’s better to sacrifice some part of your run so you have plenty of time to stretch, shower and eat some-thing nutritious before beginning your busy day. Don’t sweat it if you run less than normal to accom-

modate your schedule.

DON’T PUSH ITIf you’re tired from business commitments, meetings and late dinners, sleep in and bail on the run. Don’t force yourself to run when you simply aren’t up for one. If you just don’t have the energy or motivation, go for a walk.

BE SELFISHIf your running is really important to you, ask your business associates if you can eat an earlier dinner than normal (or later breakfast). This will give you time to can get your run in.

ASKIf you’re not familiar with the city you’re in, ask the concierge or doorman for a good route. Some hotels even have special maps for runners. Do a Google search or call ahead to the local running store or club. Perhaps, you can even hook up with a local training group.

OUT AND BACKIf you still can’t find a good route, just run out the hotel door in one direction for a set length of time. Then, turn around and come back the exact way you came so you won’t run the risk of get-ting lost. Face it, there’s nothing worse than getting lost, especially in a foreign city.

TREAD AHEADMost hotels have fitness facilities with treadmills. The treadmills usually aren’t great, but a short run on a treadmill will loosen you up and get the blood flowing.

PACK SMARTOne handy tip to minimize the load on the return trip, is to bring worn out t-shirts and socks that you can toss after using. Another good tip is to always bring your running shoes with you as carry-on-lug-gage on the plane. That way if your luggage gets lost, you’ll still be able to run.

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“Only those places that

you have visited by foot

have you really visited

at all.”

—Goethe

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f i t n e s s 1 0 T I P S F O R T H E T R AV E L I N G R U N N E R

SPOTLIGHT: TIMBUK2Born and bred on the backs of San Fran-cisco bike messengers, Timbuk2 builds tough-as-Hell bags and accessories designed to outlast you. Started in 1989, they now offer custimazation and a recy-lcing program for tired bags.

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BEST OF THE BESTBAGS & BACKPACKS

Expert top rated gear compiled in one easy place to help you choose

the perfect gear for your next big adventure or your day-to-day litte ones.

By Kate Siber

Finally, a cute alternative to the back-killing messenger bag. The 15-liter Candybar has a padded sleeve for an iPad or Kindle and organizer pockets for professional sundries but is also comfy to wear on a bike and easy to slide on and off. Genius feature: a virtually indestructible soft plastic bottom that wipes clean. 1.3 lbs.

BRAND: Timbuk2$75

The Dakine Girls Amp 8L pack thrilled organization-loving tes-ters: eight inner and outer pockets micro-managed our stuff. Plus, it has a clip-on light tab, a 70-ounce reservoir that turns inside-out for cleaning, and a channeled back panel that kept testers cool.

BRAND: Dakine$80

This standout in Deuter’s new women’s line is the pack equiva-lent of 1,000-thread-count sheets. Like other models here, it has female-specific features—curved shoulder straps, a shorter torso, and a contoured hipbelt. And it hugged our bodies with just-right padding. Plus you can fine-tune fit with the ladderlike Vari-Quick harness. Packing for a weekend is easy with spacious main and bot-tom compartments. 3,350 cu in, 3.6 lbs; deuterusa.com

BRAND: Deuter$145

VIE FAVORITE

Not only is it cute and patterned, VIE contributors found it to be super easy to organize all of the acces-sories and personal items we find ourselves hauling around from the to gym to work and then home. Even if you’re not a big yogie, this bag will work hard for you.

LIGHT ENOUGHFOR RUNNING!

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a d v e n t u r e B E S T O F T H E B E S T

This super-low-profile pack holds 50 ounces of water and 150 cubic inches of tools, lunch, and doo-dads in two organizer pockets. camel bak.com

BRAND: Camelbak$48

Don’t let your daypack turn into a black hole. The compact Ray allows easy organization, thanks to dividers in the main compart-ment, deep exterior side pockets, and a separate pocket for your hydration system. It’s also light and secure enough for running. I ran the rigorous three-mile Jud Wiebe Trail, above Telluride, and the hipbelt and yoke-style shoulder harness kept the load in check. 1,200 cu in, 1.9 lbs; thenorthface.com

BRAND: The North Face$79

The 65-liter Crestrail provides a lot of comfort for its weight, even when hauling 45 pounds. A pil-lowy waist belt moves with your hips, and an eggcrate back panel helps circulate air. Side zips offer easy access, and the four pockets on the front and lid keep stuff or-ganized. 4.9 lbs.

BRAND: REI$229

With Osprey’s new hydration reservoir, which has a stiff spine and compresses evenly while draining, this 13-liter pack doesn’t turn into a hot dog when filled with water. Thoughtful bells and whistles, like the fabric-lined sunglasses pocket and the mag-netic bite-valve attachment on the chest strap, complete the package. 1.6 lbs.

BRAND: Osprey$94

This 2,520-cubic inch duffel, made from recycled materials, held a yoga mat, water bottle, and post-yoga clothes with room to spare. Plus the inside has or-ganizational pockets for your cell phone, ID, and more. prana.com

BRAND: Prana$70

THE FULL OUTSIDE GEAR GUIDEwww.outsideonline.com/outdoor-gear/For an extensive collection of top rated gear from beach wear to climbing gear visit Outside Magazine’s Gear Guide

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SIMPLIFY YOURWORK LIFEToo many digital devices will create unneccessary stress in our

already busy lives. Here’s How to organize your desktop, laptop,

and mobile devices for a simpler lifestyle.

By Kat Spayde

Technology has lured us into thinking that if we can’t see clutter, it doesn’t exist. But as we accumulate more digital devices, and as we rely on them to store more information, we can quickly lose track of where everything is. What are supposed to be speedy, super-efficient digital helpers turn into overstuffed cyber-closets. Thus, we need strategies for sucess:

Prioritize. Choose the areas that are causing you the most stress and tackle them one by one. If scattered financial documents are giving you tax-season fits, for example, find and organize just the relevant tax documents. Don’t get distracted by other lost items you find along the way.

End email overload. “Over 100 emails in your inbox are clutter,” says Jolly. “Most major email programs let you set up a quick filing system. Follow your program’s built-in tutorial, then spend just 10 minutes in the morning and at night reading, deleting and moving emails to your various folders.”

Try a new tool. Had it with files and folders? Try a search-friendly app like Evernote (www.evernote.com), which lets you attach a variety of media to one labeled location. “Parents can put notes, photos, scanned projects and emails in a single ‘notebook’ labeled with a child’s name,” says Jolly. Bonus: Evernote syncs your info to all your devices.

Ditch duplicates. Having multiple copies of the same file invites trouble. Jolly recommends Duplicate Cleaner (www.digitalvolcano.co.uk/content/duplicate-cleaner): “It finds duplicate files and folders on your hard drive, even when they have been titled differently,” she says.

Get help. Still overwhelmed? Jolly recommends seeking tech support from an outfit like the Geek Squad. Their teams can help you find lost data, organize existing files and install new applications.

“Over 100 emails in your inbox are clutter.”EXPERT ADVICE: JENNIFER JOLLY Tech Editpr for Tecca.com. She’s also a frequent on-air contributor to CBS This Morning, Rachael Ray, and ABC News, and an Emmy-Award winning editor.

Editor’s Advice:“Digital clutter is hard to escape. I keep my files organized with labeled external hard drives for entertainment, personal docu-ments, and professional work. This is also a great way to keep your work backed up so no files are lost.”

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Barriers to Overcome

A GAGGLE OF GADGETS.

“Studies show that one in every three Americans has from three to five different devices,” says Jolly. Keeping tabs of “what’s on what” and migrating data can be a challenge and organization isn’t easy.

THE DAILY RUSH.

When we’re in a hurry, we unintentionally create cyber-clutter as we go along: slapping things randomly on the desktop or in a hastily named file (that we quickly forget about), or emailing ourselves a document to file later and losing it in our inbox. Once we’ve accumulated all the clutter, we may feel that organizing our cyber-life is so stressful and time consuming that it’s not worth the effort. “Yet the time it takes to not have it organized is draining countless hours away from your life anyway,” says Jolly.

TREPIDATION.

People often don’t know how to organize or delete files, or are afraid that if they delete the wrong thing, their computer will stop working or they won’t be able to get the file back if it’s something they really need. “I often hear, ‘Where do I start, how do I start?”

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THE “INFINITE CYBERSPACE” MYTH.

“We often think that we can just keep piling up digital property infinitely because cyberspace seems unlimited,” Jolly says. “That is, until our computer runs slowly or shuts down for ‘no reason,’ or we spend an hour searching three hard drives for that one tax document we need now.”

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7 STEPS TO CLARITY

1. Limit yourself to two devices

2. Clean your files once a week

3. Keep your desktop clear

4. Create file naming standards

5. Prioritize with a To-Do List

6. Get your computer a check-up

7. Set daily goals

Allow yourself more

digital living space in

limited places to keep

yourself organized.

Less is More

vie.com for more details

e s s e n t i a l s S I M P L I F Y Y O U R W O R K L I F E

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RED [ now for babies ]

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BATTLE OF THE SUPERFOODS

When Spanish researchers compared cow’s and goat’s milk from animals raised under similar conditions, they found that both have the same amount of essential amino acids needed to re-pair and build muscle. But goat’s milk contains a larger percentage of omega-3 fats, as well as cal-cium, phosphorus, magnesium, and conjugated linoleic acid (or CLA). Studies suggest CLA has a number of effects, including lowering cancer risk, improving bone health, and helping reduce body fat.

HEALTHY CHOICE: Use tangy, slightly sweet goat’s milk (found at health-food stores) the same way as cow’s milk-on cereal, in smoothies, and when baking.

Kale’s nutritional might would win over even Popeye. Gram for gram, kale contains four times more vitamin C, and one and a half times the amount of immune boosting vitamin A and vitamin K. Kale contains three times more lutein and zeaxanthin, antioxidants depos-ited in the retina that work together to protect eye health.

HEALTHY CHOICE: Make kale “chips”: Spread bite-sized pieces on a baking sheet. Spray with olive oil, season with salt, and bake for 15 minutes (until crisp).

“Food is your fuel,” says Mitzi Dulan, R.D., co-author of The All-Pro Diet.

“Selecting the most nutritious options will improve your diet and give

you a competitive edge.” In a healthy-food smackdown, here are our

winning picks.

[ CHOOSING ORGANIC ]

Organic can be expensive, but making

the choice of organic over convention-

ally farmed fruits and vegetables is bet-

ter for your health and the environment.

Here are our top foods that we recom-

mend you buying organic.

Baby Food RiceSoybean ProductsCornBananasMilk

Spinach v.

Kale

Kale

Goat’s Milk v.

Cow’s Milk

Goat’s Milk

[ NATURAL DEFENSE ]

The best foods to protect your body

from damage caused by running.

Black RiceBrazil NutsEgg YolksLentilsMolassesAlmond Butter

By Jane Jones

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Both are health all-stars, but a study in the Journal of Agricultural and Food Chemistry reported that blueberries (particularly wild ones) showed the most antioxidant activity of all the fruits tested. “These antioxidants help keep your immune system strong,” says Dulan, “and reduce muscle-tissue damage from exercise.”

HEALTHY CHOICE: Mix blueberries into lean ground beef for burgers.

Almond butter has more calcium and magnesium, a mineral that’s often lacking in runners’ diets and is im-portant for muscle contraction. While the two nut butters contain about the same amount of fat, the almond vari-ety has 60 percent more monounsatu-rated fat. Almond butter also has three times more vitamin E, an antioxidant that may reduce cancer risk.

HEALTHY CHOICE: Use almond butter instead of PB on your bagel. Blend it into a postrun smoothie, or stir it into oatmeal.

04 Make your own Almond But-ter

Toast 4 to 6 ounces of almond butter in the oven at 350 degrees for 12 to 15 minutes, stirring once or twice to prevent burning.

Cool and transfer into a food processor, continue running until it reaches your desired consistency.

Experiment with add-ins like salt, maple syrup, cinnamon, vanilla.

Healthy Sandwich Toppings

Grilled Eggplant with a few slices of low-fat cheese, roasted red pepper, and red onion / Avocado with sprouts and crisp cucumbers / Prosciutto with apples and cheddar chesse

6 “HEALTHY” EATING CHOICES TO RETHINK

1. Artifical Sweetners

2. Low-Fat Dressings

3. Whole Grain Bread

4. Egg Substitutes

5. High-Fiber Breakfast Cereals

6. Meal Replacement Drinks/ Weight-Loss Shakes

Check online at vie.com for details

Rye Bread v.

Wheat Bread

Rye Bread

Strawberries v.

Blueberries

Blueberries

Peanut Butter v.

Almond Butter

Almond Butter

According to a study in the Nutrition Journal, researchers in Sweden found that participants who ate rye bread for breakfast experienced less hunger later in the day compared with those who ate wheat bread. Hanna Isaksson, the lead study author, believes that rye’s ability to quell hunger is due to its high fiber count. Rye can have up to eight grams of fiber per slice-even more than whole wheat.

HEALTHY CHOICE: Rye bread often contains some refined wheat flour, so to get the most fiber, buy

“100 percent rye” loaves or make sure whole rye flour or meal is the first ingredient.

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A mixer for every colorful personality

Spring Chicken & Blue Cheese Salad

01 To prepare chicken: Combine yogurt, garlic, oil and tarra-gon in a large bowl. Season chicken with salt and pepper and add to the bowl; turn to coat. Place the chicken in a baking dish and cover completely with the yogurt mixture.

02 Bake until the chicken is cooked through and an instant-read thermomoeter inserted into the thickest part registers 165, 35 to 45 minutes. Transfer to a clean cutting board. Thinly slice the chicken when cool enough to handle.

03 To prepare dressing: Mash blue cheese, oil, vinegar, tarra-gon and honey together in a medium bowl with a fork until well combined. For a creamier dressing, add yogurt 1 tablespoon at a time, if desired. Season with salt and pepper.

04 To assemble salad: Gently toss lettuce, radicchio and arugula (or mixed greens) in a large bowl. Divide the greens among 4 plates, top with equal portions of the chicken, spoon 2 tablespoons of the dressing over each salad and sprinkle with walnuts.

Reader's Comment:

“This salad is delicious. We had to omit the walnuts due to a nut allergy and we use Feta cheese as well instead of the blue cheese. This is permanently added to my menu! My kids loved the flavor of the chicken as well.”

CHICKEN

1 cup nonfat Greek yogurt 1 clove garlic, minced2 tblsp. extra-virgin olive oil2 tblsp. finely chopped fresh tarragon1 lb. boneless, skinless chicken breast1/4 tsp. salt1/4 tsp. freshly ground pepper

DRESSING

2 oz. blue cheese3 tblsp. extra-virgin olive oil2 tblsp. red-wine vinegar1 tblsp. finely chopped fresh tarragon1 tblsp. honey1-2 tblsp. nonfat Greek yogurt1/8 tsp. saltFreshly ground pepper to taste

SALAD

1 head butterhead lettuce1/2 head radicchio, cored and thinly sliced1 cup baby arugula or mixed baby greens1/2 cup walnuts, toasted and chopped

HEALTHY SUMMER SALADSThere’s no end to the creative and delicious things you can do with

packaged salad greens – if you use your imagination. Celebrate the

fresh flavors of summer with our healthy summer salad recipes.

INGREDIENTS

An easy salad to serve with grilled chicken or steak for supper or on a bed of green. Substitute white beans or chickpeas for the black-eyed peas if you prefer.

TO PREPARE:

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1

By Farrah Williams

Snow peas aren’t just for stir-fries. Thinly sliced, their crunchy texture and sweet taste combine with a creamy Asian dressing to make this salad special.

1 lb boneless chicken breast1 14-oz. can chicken broth3 tblsp. Rice Vinegar3 tblsp. soy sauce3 tsp. toasted sesame oil, divided2 tblsp. cashew butter1 tblsp. minced ginger2 cloves garlic, minced1 lb. snow peas2 tblsp. chopped cashews

01 Place chicken in a medium saucepan and add broth; bring to a boil. Cover, reduce heat to low, and simmer gently until no longer pink in the middle, 10 to 12 minutes. Shred the chicken into bite-sized pieces. Whisk vinegar, soy sauce, 2 tsp. sesame oil and cashew butter in a large bowl until smooth.

02 Heat the remaining 1 tsp. oil in a large nonstick skillet over medium-high heat. Add ginger and garlic and cook, stirring, until fragrant, about 1 minute. Stir in slivered peas and cook, stirring, until bright green. Transfer to the bowl with the dressing.

03 Add the chicken to the bowl with the peas; toss to combine. Serve sprinkled with cashews.

Cucumber & Black-Eyed Pea Salad

3 tblsp. extra-virgin olive oil2 tblsp. lemon juice2 tsp. chopped fresh oregano4 cups peeled and diced cucumbers1 14-oz. can black-eyed peas, rinsed2/3 cup diced red bell pepper1/2 cup crumbled feta cheese1/4 cup slivered red onion

01 Whisk oil, lemon juice, oregano and pepper in a large bowl until combined.

02 Add cucumber, black-eyed peas, bell pepper, feta, onion and olives; toss to coat. Serve at room temperature or chilled.

Snow Pea & Chicken Salad

INGREDIENTSTO PREPARE:

An easy salad to serve with grilled chicken or steak for supper or on a bed of green. Substitute white beans or chickpeas for the black-eyed peas if you prefer.

INGREDIENTSTO PREPARE:

w e l l n e s s H E A LT H Y S U M M E R S A L A D S

Frisée and radicchio are both assertive, slightly bitter greens that add color and texture to any salad. Match them with mellower-flavored greens.

Green Salad with Citronette

01 Combine orange juice, lemon juice, oil, shallot, mustard, salt and pepper in a jar with a tight-fitting lid. Close the jar and shake until well combined.

02 Place greens and onion in a large salad bowl; toss with 1/3 cup of the dressing.

1/4 cup orange juice1/4 cup lemon juice1/4 cup olive oil1 small shallot, chopped2 tsp. Dijon mustard1/2 tsp. salt1/4 tsp. fresh ground pepper4 cups torn peppery and/or bitter greens, such as radicchio or arugula

8 cups mild greens, such as baby spinach or baby romaine

1/3 cup thinly sliced red onion

INGREDIENTS

TO PREPARE:

3

2

4

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Joints and more: I’m plan-

ning to run a half-marathon next year,

so I’m looking for ways to build up joint

strength. Any advice?

Fantastic question, considering how preva-lent joint pain is among runners. My first thought — aside from the importance of building up your mileage by no more than the standard recommendation of 10 percent each week — is that you might try focusing on eccentric exercises when you’re in the weight room. Emphasizing the eccentric, or slow, lowering phase of a lift has been shown to strengthen connective tissues over time. Try heel drops from a stair for your Achilles’ tendons and super-slow-mo squats for your knees.

In most cases, the trick isn’t so much strengthening connective tissue but iden-tifying and correcting any muscle mal-functions that could manifest as joint pain down the road (literally). If you’re going to embark on a long-distance-running plan, consider asking a physical

Muscle Strength: I can’t do a

lot of regular pushups, but doing them

from my knees feels so much easier. Would

I be better off doing a few the “real” way

than a whole bunch from my knees?

Yes. Bent-knee pushups feel like a Carib-bean vacation compared with toe pushups,

because you’re cutting the lever of your body by around 30 percent and changing the angle of the exercise so you’re not fighting gravity as much. This lightens the load substantially. So, if you can do even one or two regular push-ups, do them. When you can’t do any more, do as many more as you can from your knees. And for those who can’t yet do a regular pushup, make it a goal, because doing an ever-in-creasing number of bent-knee pushups isn’t ideal.

Vitamin D: I’ve read that vitamin

D3 is anti-inflammatory. Does that

mean it could be a useful postworkout

recovery supplement?

The short answer is yes. Not only can vita-min D help prevent (and treat) osteopo-rosis, heart disease, diabetes, hyperten-sion, chronic pain, autoimmune diseases and certain cancers, but it can also act as a powerful anti-inflammatory agent. Vi-tamin D supplementation has also been shown to improve muscle strength and athletic performance, especially when an individual is vitamin deficient — as most North Americans are.

Just keep in mind that D’s anti-inflammatory properties and performance benefits accu-mulate. An acute dose — after exercise, for example — wouldn’t have much impact on the exercise session itself. Rather, daily dos-ing would help prevent the excessive inflam-mation seen in joint pain and injury. So it’s feasible, Berardi says, that this could lead to

HEALTHY BODY:STRONG AND FITMaintaining a fit body means more than just changing your diet and

increasing your exercise regimen, it also means taking care of your

body when you’re out of the gym. These are common questions about

taking care of your joints and increasing your flexibility that make all

the difference in workout recovery.

21

3 FOODS GREAT FOR YOUR JOINTS

1. Fatty fish (salmon, herring, sardines)

2. Extra-virgin olive oil3. Sweet peppers,

citrus fruits4. Brazil nuts5. Onions and leeks6. Tart Cherries

vie.com for more details

81

The Best Stretches to Start Your Workout

f i t n e s s H E A LT H Y B O D Y : S T R O N G A N D F I T

01_Jumping JacksThis exercise that we’re all familiar with really gets your heart pumping and prepares your body for your workout.

02_Cross-over Jumping JacksStand with your feet more than hip-width apart and quickly reverse the cross-over motion with-out pausing.

03_Tight Core RotationsStand with your feet more than hip-width apart and your arms extended in front of you, palms together. Quickly reverse, twisting all the way to the left so your arms are in line with your left shoulder. Continue alternating as fast as you can.

1

10–15 reps

2

10–15 reps

04_Super DogKneel and place your elbows on the floor, bent 90 degrees. Slide your left hand forward and stretch your right leg behind you until both are straight. Hold each position for two seconds, then return to start.

05_Slow Mountain ClimbersStart at the top of a pushup. Keeping your abs braced, pick up your right foot and slowly bring your knee toward your right shoulder. Hold for two seconds, then return to start. Alternate legs.

06_Arm CrossoverHold each position for two seconds, then return to start.

3

30–40 reps

4

15–20 reps

5

12–14 reps

6

8-10 reps

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84

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VOL.03 SEPTEMBER

DEPARTMENTS

WELLNESS

New Uses for Old ThingsDIY your home. Bring chic to the old and shabby saving money and creating memories.

ADVENTURE Live BoulderA guide to outdoor living and destinations in and around Boulder, Colorado..

ESSENTIALS

Meatless Meals for Meat LoversEat healthier and be satisfied at the same time. Learn which veggies have more protein and recipies to keep you going strong.


85

FITNESS

Bikrham: The Hot Yoga TrendYoga has increased in popularity over the past decade. This description to practice and optimize your yoga sessions.

VOL.03 SEPTEMBER

FEATURES

WELLNESS

Purge Your PantryHaving a clean pantry can lead to healthier choices by keeping clear of processed foods and focusing on fresh, simple ingredients.

ADVENTURE

Dive and Drive. Recreational sporting is changing and activities once defined as extreme are becoming popularized across the country.

ESSENTIALS

Composting 101Though it’s easy to simply trash waste. Composting allows a sustainable re-use of organic waste through multiple functions. NEXT ISSUE

09/12

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