Fall 2011 Get Active! Magazine

8/4/2019 Fall 2011 Get Active! Magazine

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How To

Survive in a

“SugarNation”

Danica Patrick ON STAYING HEALTHY AND HER CAMPAIGN

TO FIGHT COPD

Run For

YOUR

LIFE!TheBESTShoes forActive People

SHEMAR

MOOREIs He the

Fittest Actor

on TV?



Like a Disney Princess, you have that inner voice urging youto chase after your dreams. So imagine a 13.1 mile runthrough the Walt Disney World ®

Theme Parks where you’re part

of the magic. Once upon a time? For you, it’s right now.

Every princess has her story.

Yours may or may not involve kissing frogs.

Disney’s Princess Half Marathon WeekendFeb. 24–26, 2012

Register at runDisney.com | Keep up with us on



::Publisher’sWelcome

On most days of the year, the actions of

our nation’s politicians — Democrats and

Republicans alike — seem to defy common

sense and civility. Case in point: the debt-

ceiling fiasco this summer.

There was, however, one recent moment

when common sense prevailed in Washington.

On July 26, Rep. Kevin Brady, R-Texas, with

bipartisan support, introduced The Personal

Health Investment Today (PHIT) Act in the

U.S. House of Representatives. The PHIT Act

(H.R. 2649) would significantly reduce physical

fitness costs for the American public. PHIT

would allow individuals to pay for various

physical activities with pretax dollars froma tax-favored account.

As a health-club member, you would be

allowed to use pretax health savings accounts

to pay for your membership and portions of

the costs of fitness equipment, just as you

may currently use these accounts to pay for

prescription medications and doctor visits.

Nice idea, right? But with the national debt

as highas it is, can Congress affordto pass yet

another tax break? A better question is, can it

afford not to?

Consider this :

I Primary prevention — that is, deterring

the onset of disease before it occurs — isthe most efficient, cost-effective way to

stem the tide of chronic disease.

I Today, almost half of American adults suffer

from at least one chronic illness. According

to the Partnership to Fight Chronic Disease,

virtually all Medicare spending — 96 cents of

every dollar — is spent on chronic disease

care and treatment. That adds up to billions!

I According to the Centers for Disease Control

and Prevention, 80% of heart disease, stroke

and type 2 diabetes cases — as well as 40%

of cancer cases — could be avoided if people

simply exercised more, ate a healthier diet

and stopped smoking.

I By making fitness more affordable, PHIT

would encourage more Americans to

exercise — one of the most effective forms

of primary prevention.

Congress has a choice: It can sit idly by as

America’s health-care costs continue to sky-

rocket, or it can take a simple step to encourage

primary prevention and healthier living.

PHIT is needed. Let’s pass it now!

ABOUT IHRSAThe International Health, Racquet

& Sportsclub Association (IHRSA)is a nonprofit trade association

representing health clubs, fitness

facilities and industry suppliers

worldwide. Every day IHRSA

members help millions of people

obtain better health through

exercise.To find a quality IHRSA

club,visit healthclubs.com. The

health club industry’s premier

event, IHRSA's 31st Annual

International Convention & Trade

Show, will be held in Los Angeles

from March 14–17, 2012.

CEO&PRESIDENTJoeMoore

BOARDOFDIRECTORS

ArtCurtis

Chairperson

MillenniumPartners SportsClub

Management

ChuckRunyon

AnytimeFitness, Inc.

David Hardy

Franvest CapitalPartners

Fitness IndustryCouncil of Canada

Kilian FisherKilian Fisher Leisure Solutions

KayYuspeh

Elite Sports Clubs

BillMcBride

Club One, Inc.

RichardBilton

CompanhiaAthletica

CarolNalevanko

DMBSports Clubs

Brent Darden

TELOS FitnessCenter

ScottGillespie

SacoSport & Fitness

ChristianPierar

De FitnessOrganisatie

Jasmin Kirstein

My Sportlady Fitness

Robert Brewster

The Alaska Club

DavidPatchell-Evans

Ex-officio

GoodLifeFitnessClubs

A Plague on Both Their HousesHold that thought: A good idea emerges to improveAmerica’s health!

Yours in health,

Jay Ablondi

Publisher

GET ACTIVE! 1

GETACTIVE!

Join a nationwide effort to support positive health policy, such as PHIT (H.R. 2649). Go to healthclubs.com and

click on “Exercise Your Rights” to send a powerful message to Washington.



C OV E R S T ORY

18 Driven toMake a DifferenceDanica Patrick makes a pit stop to talk to us about fitness, being

a role model, and her urgent quest to raise awareness of COPD.

ByChrisMann

T RA I N I N G

26 2011 Fall Shoe ReviewLove to run? Here’s how to avoid the agony of the feet, and

choose the best shoe for you. ByCreggWeinmann

33 Put Your Heart Into ItLose more weight and get a more satisfying workout by utilizing

heart-rate monitors. We show you how.ByStacyAnschultz

D E P A RT M E N T S / C OL U M N S

1 Welcome

7 Results: DarrenWilliamsHe wanted to see his daughter grow up, so this loving father

lost hundreds — that’s right, hundreds! — of pounds.

9 TheActive! LifeNews and notes on all things fitness, health and nutrition.

CompiledbytheEditors

16 Hot Tips: Get ThisBook!Sugar Nation is a personal journey into the heart of the diabetes

crisis that shows how exercise and diet may be the best cure of all.

38 In The Club“Criminal Minds” star Shemar Moore recently turned 41, but

he’s not about to slow down, especially in the gym.

ByChrisMann

40 Results: Tammy RamosThis young mother lost her baby weight and became a fitness

competitor. Here’s how she did it.

26How togeta stepahead.

Contents

Cover Photo: Courtesy ofDrive4COPD.com

2 IHRSA | www.hea l t hc lubs .com

9Getmoving,gethappy!



IHRSA.org/StorePresented by Healthy Learning TM

*Terms and Conditions: Offer expires 12/31/11 at 11:59 p.m. This

offer is valid for individual orders only and is not good in combination

with any other special offer. Discounts are not valid on digital DVD

downloads/streaming and eBooks. Healthy Learning reserves the

right to change or discontinue the offer at any time without notice.

All rights reserved.

The IHRSA STORE

Special offer to

Get Active! readers – 20% off list price*

Use code: Active-11 Expires: 12/31/2011

FIX YOUR OWN PAIN WITHOUT DRUGS OR SURGERY

Fix Your Own Pain Without Drugs or Surgery is for everyone who is experiencing pain andwants to stop hurting. Renowned researchscientist and author Dr. Jolie Bookspan rst

explains how pain develops and continues.Then, in an enjoyable and easy-to-readmanner, Dr. Bookspan shows how toapply simple techniques to stop the causesof pain—and keep it from coming back. Thebook addresses neck and upper back pain,lower back pain, shoulder pain, hip pain,knee pain, ankle and Achilles pain, generalfoot pain, leg and foot cramps, wrist pain,mystery pain, and much more.

Author: Jolie Bookspan, Ph.D.Length: 330 pages

Find hundreds of health and tness books, DVDs and audio recordings at ihrsa.org/store



Executives from

the International

Health, Racquet &

Sportsclub Association

(IHRSA) joined first lady

Michelle Obama on

the South Lawn of the

White House on May 9

to announce the launch

of the IHRSA Joining

Forces Network — an

affiliation of health

clubs throughout the

country that will offer free memberships to immediate family members of actively deployed

reservists and National Guard members. The announcement took place at a health and wellness

event for military families hosted by Mrs. Obama that combined the Joining Forces and Let’s

Move! (the campaign to fight childhood obesity) initiatives.

Joining Forces is a comprehensive national initiative launched by Mrs. Obama and Dr. Jill

Biden to mobilize all sectors of society to give our service members and their families the

opportunities and support they have earned. Let’s Move! is also

a comprehensive initiative launched by the first lady, dedicated

to solving the problem of obesity within a generation so children

born today will grow up healthier and able to pursue their dreams.

“The freedoms that each of us enjoys every day are possible

because of the sacrifices that our nation’s military families bear,” said Joe Moore, IHRSA’s

president and CEO. “Joining Forces offers us an opportunity to provide these families with

the support they are due.”

Participating members of IHRSA have agreed to offer free memberships to immediate family

members (ages 13 and older, where applicable) of actively deployed reservists and National

Guard members. Clubs may also provide additional benefits such as child care, children’s

programs, group classes, discounts for veterans and discounts for active duty families.

To learn more about the IHRSA Joining Forces Network, please visit healthclubs.com/ joiningforces.

LIKE US? TELL US!FindUs on Facebook at Facebook.com/GetActiveMagazine

Let’s face it, you’ve already “liked” your local bakery on Facebook.

After you indulge in that doughy goodness, cancel out those

extra carbs by connecting with Get Active! online at Facebook.com/GetActiveMagazine.

You’ll get an early look at future covers and articles, read bonus material that couldn’t fit

in the magazine, interact with us via quick polls, and much more.

: IHRSAWire

4 IHRSA | w w w . h e a l t h c l u b s . c o m4 IHRSA | w w w . h e a l t h c l u b s . c o m

Health ClubsFor Heroes

IHRSA announcesfree gym membershipsfor military families.

frequently askedquestions

1

Who is eligible for this

membership?The IHRSA Joining Forces

Network is honored to provide

military families with the support

they are due. Memberships are

available to immediate family

members of actively deployed

reservists and National Guard

members, which may include

spouses, teenage children,

parents or siblings.

2Is theprogram available

only to familymembers of reservists andNationalGuard?

The program is primarily for family

members of actively deployed

reservists and National Guard

members because these families

do not typically have easy access

to fitness facilities located on mil-

itary bases, but clubs may expand

the program for other branches.

3How long will the compli-

mentary membership be

in effect?Participating clubs are encour-

aged to offer six-month

complimentary memberships.

4 As a member ofa partici-

pating club, ismymember-

ship now free?

Club members should expect

to fulfill their current contractual

obligations.

5How do I find a participating

IHRSA club?Visit healthclubs.com/joiningforces

to find participating clubs and the

services offered at each location.

6What should I do if there

are no participating clubs

in my area?

You can recommend clubs for the

IHRSA Joining Forces Network at

healthclubs.com/joiningforces.

{



International Health, Racquet & Sportsclub Association | Seaport Center, 70 Fargo Street, Boston, Massachusetts 02210 USA

Could Your Wallet

Use Some Shaping Up?

. . . Health Clubs Are Hiring.

Find — and apply for — exciting full-time, part-time

and contractor positions at health clubs and wellness

companies located around the world!

Visit www.healthclubs.com/jobs today.



Volume7 issue 2. Get Active! magazine(ISSN1520-8397)is printedquarterly in theU.S.A.and is distributed through leadinggyms andhealthclub facili-tiesand paidmail subscriptions. ©2011 by IHRSA. Titleis protected through a trademark registrationin theU.S. Patent Office.CanadaPost International

PublicationsMail (CanadianDistribution)Sales AgreementNo. 1041622.Publishedby IHRSA,70 FargoStreet, Boston,MA 00221.All RightsReserved.ThirdClassPostagepaidat Pewaukee, Wis. POSTMASTER:Send addresschangesto: Get Active!, c/oIHRSA,70 Fargo Street,Boston,MA 00221. Pleaseenclosemailing label or call (800) 228-4772. Reproduction in whole or in partwithoutpermissionis prohibited.Canadian GST#893770475.Printedin theU.S.A.NeitherIHRSA nor Get Active! magazineis affiliated withany healthcarepractitioner, health-foodstore or healthcarefacility. Every effort hasbeen madeto

establish thatthe individualsand firmsin Get Active! arereputable andwill givereliableservice. Theappearanceof these advertisementsdoes notconsti-tutean endorsementby Get Active! or IHRSA. Get Active! does notendorseany formof medicaltreatment,nor doesit encourage youto undertake anysuchtreatment on yourown. Weurge youto seeyour family physician before undertaking anykind of medicaltreatment.IHRSAaccepts no responsibility or lia-bility,either expressed or implied,for anyproducts featured, advertised or demonstratedherein.

EDITORIAL

Jim Schmaltz E D IT OR IA L D IR E C T ORJay Ablondi P UBL IS H E R

Lynn Weatherspoon M A N A G IN G E D IT OR

ARTMichelle Brown A R T D IR E C T OR

PRODUCTIONNicolle Waxman CONSULTING PRODUCTION DIRECTOR

CONTRIBUTORS

Stacy Anschultz; ChrisMann; Tammy Ramos;

Jim Schmaltz; Kristen Walsh; CreggWeinmann

ADVERTISING SALESihrsa.org/cbi

Main Office Number

(800) 228-4772(617) 951-0055

fax: (617) 951-0056

[email protected]

Michele Eynon VIC E - P R E S ID E N T OF A D VE R T IS IN G

( 6 17 ) 3 16 - 6 7 6 0

Jessica Gutstein S E N IOR A C C OUN T E X E C UT IVE

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Donna Garrity A C C OUN T E X E C UT IVE

(480) 575-1486

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WillFinn A D VE R T IS IN G BUS IN E S S D E VE L OP M E N T

( 6 17 ) 3 16 - 6 7 55

CIRCULATION AND SUBSCRIPTIONKristen Walsh S E N IOR E D IT OR

INTERNATIONAL HEALTH, RACQUET & SPORTSCLUB ASSOCIATIONJoe Moore P R E S ID E N T & C E O

AnitaLawlor C H IE F OP E R A T IN G OFFIC E R

HelenDurkin E X E C UT IVE VIC E P R E S ID E N T OF P UBL IC P OL IC Y

Jay Ablondi EXECUTIVE VICE PRESIDENT OF GLOBAL PRODUCTS

IHRSA

Seaport Center

70 FargoSt., Boston, MA 02210

Ihrsa.org

HealthClubs.com

Copyright 2011 IHRSA


GA! on the WebVisit HealthClubs.com

Find more fitness infoand a club directory at

HealthClubs.com.

HealthClubs.comUnlike magazines, an active lifestyle

doesn’t take weeks off. That’s where

HealthClubs.com comes in. This

comprehensive site begins where

the publication ends, providing an

ongoing conversation with the

fitness community, where training,

nutrition and lifestyle tips can be

gleaned from a multitude of

resources. HealthClubs.com also

features a search engine that

locates quality health clubs

anywhere you might be, highlighting

those facilities that participate in the

IHRSA Passport Program.

Stay in touch with the global fitness

community by regularly visiting

HealthClubs.com.

EXERCISE YOUR RIGHTS!

Don’t let legislators negatively

impact your ability to

lead the fitness lifestyle. AtHealthClubs.com, you’ll stay

informed. We’ll provide you with

the tools you need to influence

the political process when legisla-

tion threatens — or enhances —

your ability to get the most out

of your health-club experience.

Exercise your rights!

Visit HealthClubs.com.



GET ACTIVE! 7

P h o t o s : C o u r t e s y o f D a r r e n W i l l i a m s

::Results

My workout regimen started with

walking at 2 mph on the treadmill for

10–15 minutes. Today I run seven miles

each day on the treadmill at 6.5 mph,

lift weights three times a week, and ride

on a stationary bike three or four times

a week. I feel that the key to my success

was tracking my daily workout results,

setting goals, and striving toward

achieving those goals. I made sure that

I did not go to the extreme, gradually

increasing the intensity and length of

workouts so I could be successful.Planning is also a key factor for suc-

cess — planning your workout schedule,

your daily meals the day before, travel

plans on where and when to work out,

and where and what to eat.

There is no one magic list of steps to

follow to make it happen; it has to start

with a 100% commitment from you to see

it as a lifestyle change, not a diet. From

there, it comes down to hard work, setting

goals, focus and accountability. I

DARREN’S STORYBEGINS

in April 2008 when he

weighed 452 lb. He lived

in fear of heart problems

and worried that he

would not live to see his

daughter grow up.

The primary motiva-

tion behind my lifestyle

change was the fact that

I wanted to be able to live

a long life and be there

for my daughter. I wanted

to play outside with her

and be able to walk her

down the aisle when she

got married. I wanted to

provide my wife with

the happiness that shedeserves. When I looked at

myself and the health issues that I had started to have, I was scared

to death that I would not live long enough to be a part of my daughter’s life. She was

3 years old at the time.

I started counting calories and began to try to walk outside. At first, it was a

struggle to even make it around the block without being out of breath, or my back

and legs killing me. I joined Anytime Fitness in Muscatine, Iowa, in October 2008,

and it was one of the biggest keys to my success. Being able to work out every day,

anytime of the day, allowed me to stick to a daily workout routine. Having 24-hour

access, as well as access around the country when I traveled, was absolutely critical

for me to not lose focus.

A Father’s WishDarren Williams couldn’t bear the thought of missing his daughter’s wedding.

BY DARREN WILLIAMS

DarrenWilliamsHometown: Muscatine, Iowa

Weight Before: 452 lb

Weight Now: 155 lb

Darren’s Message:

“Thereis no magic list of steps to follow. It allcomes down tohard work, settinggoals, focus andaccountability.”





TheActive!Life| | E x e r c i s e | | F i t n e s s | | F o o d | | N u t r i t i o n | | B Y T H E E D I T O R S

EXERCISE & FITNESS

Is Exercise The Ultimate Brain Booster?Scientists prove that physical activity can enhance memory and cognitionat any age.

GET ACTIVE! 9

It seems that the more you work out, the

better your brain operates. Just in the last

few weeks, researchers have found that …

Exercise focuses the brain. Student athletes

proved they were faster thinkers compared

with non-athletes in a study published in

Medicine & Science in Sports & Exercise .

The researchers guessed that the college-

age athletes were better at processing

information quickly.

Exercising while learning boosts test scores.

This study used grade-school children and found that

those who exercised while looking at geography lessons

increased their state test scores from 55% to 68.5%.

The study was presented at the Pediatric Academic

Societies 2011 Annual Meeting in Denver.

Aerobic exercise can increase brain size. Scientists

showed that adults ages 55–80 who engaged in a single

year of aerobic exercise increased the size of their

brains in the area of the hippocampus, the area of the

brain that’s crucial for memory and spatial navigation.

The study was published in Proceedings of the National

Academy of Sciences .

Exercise keeps the aging brain sharp. Two different studies

published in the Archives of Internal Medicine discovered thatamong a group of 74-year-olds, those with the highest levels of

physical activity had the lowest percentage of developing any

cognitive impairment compared with those who engaged in

the least amount of physical activity.

THE TAKEAWAY As you can see, every age group can enhance

their mental capacities by exercising regularly. When you also

consider that working out has been shown to help reduce

depression, it appears that the best thing you can do for your

head is get your body moving.



TheActiveLife || EXERCISE & FITNESS

Win-win with a spin:

Dancing is fun exercise,

especially with a partner.

Yoga Can SettleDangerous IrregularHeartbeatsThe ancient practice canbe a heart-healthy boon,as long as you’re not doing

the kind that places you instifling heat.Source: The American College of

Cardiology

ExerciseRx

[ research shows ]

Shall We Dance?It may be fall, but you’re probably still

clubbing and shaking it at some hot out-

door parties. That’s good, because you’ll

also be burning calories. And yes, you can

factor dancing into your weekly workout

totals. Just as with your other cardio exer-

cises, the intensity and duration of danc-

ing determines the number of calories you

burn. As you can see from the adjacent

chart, 30 minutes of moderate-intensity

dancing is comparable to the same

amount of time spent walking at 4.5 mph

or cycling at 10 mph.

ALL IN THE

TIMING …

I Work out in the morning

for a better night’s sleep.

When subjects exercised in

the morning, they improved

their deep sleep by 75% more

than when exercising at

night. Source: American

College of Sports Medicine

I Exercising after meals

helps control blood sugar.

No surprise that exercise

enhances insulin action,

and it does so immediately.

Source: Mayo ClinicActivity Calories(30 minutes duration) Expended

Casual dancing 205

Moderate dancing 233

Extreme dancing 288

Slow jump rope 287

Fast jump rope 357

Cycling @ 5.5 mph 124

Cycling @ 10 mph 233

Cycling @ 13 mph 330

Walking @ 2.5 mph 136



10 IHRSA | w w w . h e a l t h c l u b s . c o m



Photos,toptobottom:iStockphoto;Thinkstock

[ research shows ]

BothWorlds:IntervalWeightTraining

This type of workout can burnfat and build muscle at the

same time. Here’s how to do

it: After a brief warm-up, use

a weight you can lift for 10

reps, then reduce the weight

by half and continue until your

muscles begin to burn. Stop,

rest 15 seconds, then take

the weight up to 75% of your

original weight for another5–10 reps. Immediately

reduce the weight by half

again and rep out until you

hit muscle failure.

THE TAKEAWAY Weight inter-

vals are far easier to do on

machines since you have to

vary the poundage quickly, so

stick to them for intervals.

GET ACTIVE! 11

KNEE REHAB: If

you’re trying to heal

bad knees, try movingbackward on the

treadmill or elliptical

machine. Exercise

scientists found that

backward cardio

helped improve leg

strength and aerobic

capacity while plac-

ing less strain on

injured tissue.Source: American College

of Sports Medicine

Quick TipGive Your Muscles a BreakHow long does it take for your muscles

to fully recover from intensive training?

A recent study to assess the effects of

exercise-induced muscle damage

found that both subjective soreness

and biomarkers for muscle damage

were significantly elevated for at least

72 hours following plyometric exercise.

Likewise, the ability of the affected

muscles to generate power was

reduced during the same period, and

there was a statistically significant

reduction in athletic performance.

THE TAKEAWAY Lack of progress is some-

times due to overtraining, and this study

seems to support designing a program

that gives you at least three days

between specific body-part workouts.

INTENSEEXERCISE ISAHAPPYPILLDepressed? Then get to the gym and bust your butt. According to new research by the

British Psychological Society, you get a significantly greater mood boost with vigorous exer-

cise than with less strenuous workouts. The scientists studied moods of the subjects before,

during and after the workouts and found that only the intense exercisers had considerablyelevated moods 20 minutes after the workout.

THETAKEAWAY It’s not just about looking good. This and other studies confirm that exercise

can help relieve symptoms of depression.

“I feel awesome!”

A great workout does

wonders for your mood.








That’s the proportion of

Americans who claim

they eat a healthy diet,

according to a survey

by Consumer Reports

Health. Considering that

more than one-third of

Americans are obese,

according to the U.S.

National Center for

Health Statistics, self-

delusion should now

join overeating and junk

food as growing health

problems in the U.S.

[ research shows ]

Get Juiced

A

ccording to a study presented at the 2011 Experimental Biology

meeting, drinking 100% fruit juice may prevent multiple diseases,

including the conditions listed below. Researchers said that all the fruit

juices were linked to greater antioxidant activity. Remember, this is real

fresh juice, not the sugary concentrate loaded with chemicals that

sometimes claim to be “real.” Read labels!

Fruit Juice Benefit

Cranberry Helps prevent urinary-tract disease

Grape, apple Helps protect against cognitive decline

Pomegranate Reduces risk of prostate disease

Orange, grapefruit Reduces risk of respiratoryand digestive cancers

90%

Fighting disease, one

tangy glass at a time.

TheActiveLife || F O O D & N U T R I T I O N

Red pepper can help control appetite. Cayenne chili pepper that contains capsaicin increases bodytemperature and burns more calories through natural energy expenditure. Sprinkle some on your food.

You don’t need a bong to get marijuana-like effects

in your body. According to a study that appeared in

the Proceedings of the National Academy of Sciences,

the chemical reaction that you get from smoking weed

can also result from eating high-fat treats like ice cream

and potato chips. This dietary fat appears to activate endo-

cannabinoids, the same chemicals in the brain that are

triggered by ingesting marijuana. These neurochemicals

also affect mood and regulate anxiety, appetite and

relaxation levels.

THE TAKEAWAY Compromise by setting up a diet “cheat”

day once a week, when you can indulge in fattening foods.

But stick to healthy eating the rest of the week.

COOKIES & POTATO CHIPS –THEY’RE LIKE DRUGS, MAN

You don’t have to be

high to fall victim to

“the munchies.”

HOT TIP





16 IHRSA | wwwhea l t hc lubs .com

OCCASIONALLY A BOOK IS

published that should be

required reading for every man,

woman and child. Sugar Nation

by Jeff O’Connell (Hyperion,

2011) not only achieves that dis-

tinction, but should also be addedto medical school curricula

around the country.

The book begins with an

alarming premise that may

sound familiar to you by now:

Millions of Americans are

killing themselves with type 2

diabetes (also known as adult-

onset diabetes), and it’s threat-

ening the physical and financial

health of the entire world.

“Diabetes, along with obesity,

is looming as the biggest epi-

demic in human history,” one

researcher tells O’Connell. At

current rates, one of every three

people born in the United States

will become diabetic.

Like other notable books on

urgent public-health issues

(e.g., Silent Spring , The

Omnivore’s Dilemma ), Sugar

Nation is a revelatory call to

action that challenges conven-

tional wisdom and entrenchedelites. O’Connell’s maddening and

enlightening journey into the diabetes

industrial complex exposes the powerful

corporate interests behind our sugar fix

and its unwitting enablers in the form

of physicians and medical authorities

who are misinformed (or uninformed)

about what’s fueling the crisis.

Sugar Nation is a personal story as

much as it is the chronicle of a disease.

A veteran health and fitness journalist,

O’Connell (he is a former colleague, and

I am cited in the acknowledgments)

would appear to be an unlikely Virgil

for a descent into insulin-resistant hell.

Tall, thin and outwardly healthy, he

learns that his estranged father is gravely

ill with type 2 diabetes and that the

condition can be inherited. After doctors

confirm he is prediabetic, O’Connell

begins a quest to understand the dis-

ease. He interviews dozens of doctors,

::HotTips get this book!

Sweet PoisonSugar Nation exposes the underlying causes of the diabetes epidemic and delivers

simple solutions to stop it. Will we listen? BYJIMSCHMALTZ

researchers and diabetes

patients; visits numerous

clinics and conferences; and

scours the latest medical litera-

ture. What he learns is that

people are losing limbs, going

blind and dying before theirtime when making simple

lifestyle changes can manage

diabetes, if not outright cure it.

THE BUSINESSOF

DISEASE

These simple lifestyle changes

are a variation on the following

theme: reducing carbohydrate

intake (mostly refined carbs

with high glycemic loads) and

exercising regularly — daily if

possible — punctuating your

routine with high-intensity

interval training.

O’Connell unearths plenty

of evidence that lifestyle inter-

vention should be the preferred

initial treatment for diabetes.

He writes: “Back in early

2002, the medical world was

stunned when a combination

of lifestyle changes (dietary

adjustments, exercise, and the

resulting weight loss) reduceddiabetes incidence by 58 percent in the

Diabetes Prevention Program, a major

multicenter clinical research study.

The superstar of type 2 diabetes drugs,

metformin, reduced it by only 31 percent.

Problem solved, you might think.”

You’d be wrong. Instead of altering

diets and encouraging exercise, physi-

cians reach for the prescription pad as

a reflex to a diabetes diagnosis. This is

the result of doctors being unaware of



GET ACTIVE! 17

the power of the exercise/diet fix, along

with pressure from the pharmaceutical

industry, which benefits more from

treating the disease than seeing it cured.

According to experts at Stanford

University, the U.S. spent $12.5 billion on

diabetes prescriptions in 2007, reports

O’Connell. That’s a lot of bread invested

in not telling us to stop eating bread.

It doesn’t help that the American

Diabetes Association’s guidelines give

short shrift to the lifestyle cure. O’Connell

discovers that the ADA is just one of

several major medical organizations

influenced by financial entanglements

with Big Pharma and poorly served by general bureaucratic paralysis. He writes:

“If a nondrug alternative works better

than the drug therapy, shouldn’t the

nondrug alternative be the preferred

treatment? At present, no organizing

principle for guideline committees says

to take the least invasive alternative.”

O’Connell’s frustration at the drug-

first approach becomes an appeal to

our national character: “We’re indoctri-

nated to think that it [diabetes] always

wins in the end, when it should lose

every single time,” he writes. “Our

collective response to this lifestyle disease

is to fill drug prescriptions? Shouldn’t the

land of the free and the home of the

brave set its sights much higher than

that?We defeated the Third Reich, but

we can’t beat this?”

A HUMAN STORY

O’Connell identifies a growing number

of researchers and physicians who

champion lifestyle changes over drug

therapies. He becomes his own best

case study and successfully uses the

diet-and-exercise formula to control his

own blood sugar and insulin response.

Today, he is diabetes-free.

Sadly, it’s too late for millions of others.

O’Connell’s unsparing accounts of his

father lying in a hospital bed ravaged

with the disease are heartbreaking.

It puts a human face on a crisis that

touches people from all income groups,

regions and backgrounds.

We live in an environment that pro-

motes diabetes, and while it seems

that sedentary and fast-food habits are

permanent fixtures of our 21st century lifestyles, O’Connell stresses that

changing your ways shouldn’t be per-

ceived as painful. He writes: “Once you

decide that your heart, kidneys and limbs

are worth more than hamburger buns,

French fries, and glazed doughnuts,

you’ll do more than avoid complica-

tions. You may find yourself in the best

shape of your life. Don’t think of this as

the end of your best days; those are still

coming your way.”

Reading Sugar Nation is your first

step to these better days. I

In Sugar Nation, author Jeff O’Connell makes an irrefutable

case that lifestyle changes are critical in combating a diagno-

sis of prediabetes or diabetes. While manipulating dietary

choices is the logical place to begin in diabetes management,

he stresses the importance of exercise as an essential element

in combating the disease. “Along with a low-carb eating plan,

a gym membership is the most potent antidote to type 2diabetes,” writes O’Connell.

He speaks with experts who identify high-intensity interval

exercise (HIIT) as the preferred workout regimen to affect insulin

sensitivity. HIIT is a style of training where you “alternate bursts

of intense cardio exercise, like sprinting, with a more relaxed

pace.” While HIIT training demands greater exertion, it’s also a

workout that can be completed in shorter time than traditional

cardio workouts.

James Timmons, PhD, a university researcher who studied

HIIT’s influence on diabetics, told the writer: “The intense

contractions that fatigue muscle really break down carbohydrate

stores in muscle as well. The muscles then become much

more responsive to insulin as they attempt to replenish these

stores.” As O’Connell sums up: “… the latest studies suggest

that the blood sugar benefits of high-intensity training don’t

just meet those of longer, steady-pace cardio sessions — they

exceed them.”

Research has also found that exercise can deliver enormous

benefits to diabetics even when sufferers fail to reach theirweight-loss goals. “In the Diabetes Prevention Program, those

subjects who didn’t hit their target weight loss, yet did hit their

target for exercise, still had a 44 percent reduction in diabetes

risk relative to a placebo group.”

Whatever type of workout program you engage in, do it as regu-

larly as you would take a medication for diabetes. It’s that powerful.

“The research is unequivocal,” writes O’Connell. “For example,

a major Finnish study on diabetes prevention found that regular

exercise reduced diabetes incidence in subjects by nearly

70 percent compared with subjects who didn’t exercise.”

“Along with a low-carb eating plan, a gym

membership is the most potent antidote to

type 2 diabetes,” writes O’Connell.

beating diabetes with exercise



DanicaPatrick moves fast, but in her fight against COPD,

she wants us all to stop and take a breath.

racing wunderkind and Go Daddy

spokes-hottie Danica Patrick has mastered

maneuvering the steepest of curves —

behind the wheels of 1,500-lb Indycars and

3,400-lb stock cars and, in her teeny-weeny

Sports Illustrated bikini, on the hood of a

vintage 1960s AC Cobra. But the 5’ 2”, 105-lb

dynamo found herself far less equipped to

handle the curve that life threw her when

her beloved grandmother died of chronicobstructive pulmonary disease, or COPD,

at age 65 in 2001. Ten years later, the

NASCAR and Indy star, 29, is steering her

grandma’s memory — and life-changing

early detection — into the spotlight as a

celebrity ambassador for the Drive4COPD

campaign. Since 2010, the initiative,

through NASCAR races, other live events

and Drive4COPD.com, has screened more

than 1 million people potentially at risk for

the progressive lung disease, which is the

nation’s fourth leading cause of death.

Driven

BY CHRIS MANN

TOMAKEADIFFERENCE





Get Active!: What does it mean to you

personally to spread the word about COPD

awareness and to see such promising

results in the last year?

Danica Patrick: It is very encouraging —

and very needed. It unfortunately took

this long to get to this point. Many people

didn’t learn about this disease untilthis campaign started. I’m affected

directly and I’m still learning about it.

It’s an eye-opening campaign. The fact

that COPD kills more people than dia-

betes and breast cancer combined really

makes you stop and take notice.

GA: It is an awakening. What do you think

your grandma would make of your efforts?

DP: I have no doubt she’d be proud. If

she was still here and able to see me do

something like this, she’d also be sad,

because she’d realize she could have

done something earlier to slow COPD’s

progression. I’m sure she can still see

and hear what I’m doing and is proud.

And that’s OK. I hear a lot of people’s

appreciation for this campaign. So

many people have a similar story.

Unfortunately, it’s not a story that gets

told until it’s too late.

GA: Along with early detection, how can

working out help those with COPD?

DP: I would imagine that at this point intime we would all realize that working

out is important for heart health, for

cardiovascular health, for your blood, for

your lungs and for your brain — let’s not

forget those lovely endorphins that you

get from working out. I’m not a doctor

“This is a very underdiagnosed disease,” Patrick stresses. “If it’s not treated, you lose lung function. That’s why this

campaign is so important, so you can become aware of the signs and symptoms. If you catch it early, you can start to

take care of it so you slow its progression and live a pretty normal life.”

The first woman to win an Indy race, however, lives anything but a normal life. Juggling both the Indy and NASCAR circuits

since last year, Patrick maintains a breakneck pace in her professional life, burning rubber across the globe during her nearly

10-month racing season. When not manhandling a massive speed racer, the power-packed athlete builds her strength and

endurance at the gym and, thanks to her globe-trotting running shoes, along the streets of race car-loving lands remote and

distant with her husband, Paul Edward Hospenthal, a physical therapist and personal trainer. As rumors mount that she will

soon leave Indy for a full-time NASCAR gig, Patrick tells Get Active! how she revs up her workout on and off the track while raising

awareness for a cause so close to her heart.

“The fact that

COPD kills more

people than

diabetes and breast

cancer combined

really makes

you stop and take

notice.”





but I know that, if anything, working out

will help you realize when you can’t

work out well — and that tells you that

something is wrong. If you can’t exercise

properly without quickly running out of

breath, get to your doctor and talk to

him or her about it and your options,

which may include walking.

GA: As the face of COPD awareness, you

are the very picture of physical fitness.

What exercises best address the

demands of your sport?

DP:Definitely a bridge between cardio-

vascular and weightlifting. Our races are

between two and four hours long — and

you need strength. Indy Cars don’t have

power steering, so you use your own

force to steer the wheel. Stock cars arevery repetitious, and you’re using differ-

ent muscles to turn the car. Race car

drivers don’t need the strength of a body-

builder or the endurance of a triathlete,

but we definitely need a lot of both.

GA:What’s your in-season workout like?

DP: I lift three days. I do two days of

upper body and a day of lower body. I

do cardio for endurance almost every

day. Sometimes I like to get out and

take a long bike ride. And I walk a lot.

Sometimes I do fast and hard cardio,

and sometimes I do long and steady.

GA:What about off-season?

DP: (Laughs.) There are particular times

when I partake in different types of train-

ing for swimsuit shoots and things like

that. I have to take time off at the end of

the season — especially from weightlift-

ing — to give my body a break. I like to

do a little bit of yoga in the off-season.

I don’t often get a chance to do it in-sea-

son. I take December off, then spend themonth of January in the gym so I can

take some time being sore. Because you

can’t be sore while you’re in the car.

GA:How often do you hit the gym when

you’re at home and while traveling?

DP: I travel with my running shoes.

Running outside is the best way to see

a new city or area. I love running — if

someone told me I could lose weight by

not running, I don’t think I could do it.(Laughs.) Sometimes I use a weight

room if the hotel where I’m staying has

a gym. I try not to use a lot of gyms

when I’m traveling. I’m a member of a

gym, and I try to use my gym at home

most of the time.

GA:How else do you stay active during

your breaks?

DP:My husband and I like to travel and

see new places. One of our vacation cri-

teria is to go to new wine regions of the

world. Last December we went to New

Zealand, and Australia a year or two

before that. It was all spawned from

our first anniversary when we went to

Napa. We get to see different cultures,

and it’s so fun to go wine tasting.

GA:What’s your nutrition like, on and off

the track?

DP:My job is very physical, so I need to

eat — and eat enough. Because I don’t

overeat, I need food every three to four

hours. Good snacks are anything frompeanut butter toast and turkey sand-

wiches to good, healthy protein bars

and fruit and nuts. When I’m away from

the car and in the off-season, I eat pretty

much what I want in moderation. You

know what, I can have a cheeseburger

with a fried egg on it — but I only eat

half of it. Just eat a salad first and fill up

on the stuff that’s good for you.

GA:What do you hope to gain in switchingfrom IndyCars to NASCAR?

DP: Well, I’m not switching — that’s just

speculation. I haven’t made an

announcement yet about my future

plans. I started NASCAR racing last year.

And last year was definitely a learning

experience. This spring I placed fourth

[at the Sam’s Town 300 Nationwide

NASCAR Series race] in Vegas, which

was the highest finish ever for a female

in a NASCAR national. And I was close

to winning the Daytona in July. It’s a

learning curve, as with anything new.

GA:How do you perceive your role as a

woman in a male-dominated domain —

and your role in empowering young girls?

DP:To be honest about it, I don’t really

think about that. I don’t think about

being the best girl — I think about

being the best race car driver. I don’t

think about being a trailblazer, or being

a woman in a male’s domain. I just

think about being the best me.

GA: And maybe that’s the message for

girls right there — just be the best, period.

DP:Exactly. That’s the message. I

Chris Mann is a writer and editor of the

pop culture webzine Retroality.TV.










Developmental psychologist Jean Piaget theorized that every developmental

improvement a child makes is followed by a period of equilibration or reorganizing

that continues until a balance is achieved. With new brands continuing to launch,

new technologies being devised, and materials being reexamined and repurposed, the

industry is moving into a new stage.

The result of this new stage is an even broader range of shoes for runners with bio-

mechanical needs of every kind, and fitness levels to mix and match. In fact, the influx ofNatural Motion shoes, Barefoot shoes and Minimalist shoes has grown so much that we

recently published our first review exclusively on Minimalist shoes in Running Network

publications and coming soon to the RN website (runningnetwork.com).

So, how long will it take for us to get through this period of equilibration, and what will

the balance be when we do? I would venture to say that it won’t be very long, and at the

end, we’ll see more new models than have been introduced in quite some time. One thing

is certain: Regardless of the various approaches, opinions and products, knowledge

remains your biggest ally in your search for shoes. Runners with an understanding of what

their feet are like and what those characteristics (shape, motion, volume, etc.) require —

or runners who know where to get that advice — will find that there are more shoes than

ever to meet their specific needs.

REVIEWS BY CREGG WEINMANN

SHOE REVIEWS:

Performance—28 • Neutral—29 • Motion Stabilizing—30

SHOE

REVIEW

F A L L

2011



Puma BOLT Faas 400

Best Shoe, Performance

Mizuno Wave Precision 12

Best Shoe, Performance

Nike Air Pegasus+ 28

Best Shoe, Neutral

adidas Supernova

Sequence 4

Best Shoe,

Motion Stabilizing

New Balance 1260

Best Renovation

Saucony PowerGrid

Cortana

Best New Shoe

Brooks Summon 3

Best Value

AwardWinners

GET ACTIVE! 27

BEST SHOE

F A L L 2 0 1 1

Performance

BEST SHOE

F A L L 2 0 1 1

Performance

BEST SHOENeutral

F A L L 2 0 1 1

BEST SHOEMotion

Stabilizing F A L L 2 0

1 1

BEST VALUEFALL 2011

BEST NEW SHOE

FALL 2011

BEST RENOVATION

FALL 2011




Karhu Flow Fulcrum_ride $110

ThenewFlowbears a resemblance to itssibling (and the fastest shoe inKarhu’s lineup), theRacerFulcrum_ride. TheFlow’s upper is two

types of open mesh: oneat the tongue, forefoot, ankle collar andheel; theother as a supportive saddlelike layerin themidfoot that’sfurtherbracedby thewelded logo stripe. Theeyestay is supportedby thermoplastic weldsthat cinch thesaddleandsecure thefoot.A smooth

liningover theankle collar foamwrapsthe foot comfortably andwicksawaymoisture. The low-profilemidsole is flexible andprovides aresilient, responsive ride, andthe minimal Fulcrum unit propels the foot forward forimprovedefficiency. Theoutersoleis rubbermolded into

a repeatingpattern of T’sthat provides tractionwhile savingweight. The resultis a well-built shoe forfaster-paced running or racing.

“Snug fit— shallow over toes, tooracerlike forme — butcushioning was lively and responsive.” + “Feelslike I amwearing sockswithsoles.Thesearevery comfortableshoes. I reallylike theway they feel just towear.They are light shoes,so between theirweightand

their nimblefeel,they beg for tempo runs or races.”

NewShoe • Recommendedfor: medium- tohigh-arched feet with neutral biomechanics for faster paced running • Sizes:men8–13;women6–11 • Weight:men11.2 oz. (size11); women7.9oz. (size8) • Shape: semi-curved• Construction:Strobel slip-lasted

Mizuno Wave Precision 12 $105

ThePrecisionis an icon inMizuno’s running line, so it’s fittingthat sublimatedgraphicson theupper representJapaneseblock printsreminiscent

ofPagodaarchitecture onthemen’s shoe andthe cherryblossom onthewomen’s.Theupper featuresa semi-closedengineeredmeshwithwelded logo andsupport strapping,DynaMotion Fit(hinged firstmedialeyelet) forsecure lacing, anda touchof syntheticleather atheeland toe.

Themidsole is perhapsMizuno’sbestapplicationof AP+, which,in combination with theParallelWaveplate,cushionsandholdsuptoboth dailytraining forefficient runnersand asa racer or fast-pacedtrainingshoe forothers.Theoutersole, unchanged from version 11,is a combinationof

X-10 in theheeland blownrubber in theforefoot,witha rubberyconcentric elementunder thecuboidbone to improvemidfoot comfort. The

smoothfit, great cushioningand light weightearnedtheWavePrecision 12a tiefor honorsas theBest Shoe in thePerformancecategory.

“Theseare thefirstMizunoshoes I have tested, andnowI ama fan ofMizuno. Theshoesarecomfortable, relatively light andholdup well touse. I like that I geta good groundfeelthroughtheforefoot.Theyfeel lighter thanmost trainingshoes,but notquite into theracingcategory.”

Updates theWave Precision 11 • Recommendedfor: medium-to high-archedfeetwithneutral biomechanics• Sizes:men7–13,14; women6–11 • Weight:men10.6 oz. (size 11); women7.8 oz. (size8)• Shape: semi-curved• Construction:Strobel slip-lasted

New Balance 1190 $115

The1190is theupdateto the905because inNewBalance’s newnumberingsystem, shoes ending in “90” represent speed performanceshoes.The upper hasa different type of structure: soft materialsthat give theshoe a flexible feel,with a full saddleof syntheticsuede that

secures thefoot over themidsole, andsyntheticleather atheeland toeto anchorthe upper to themidsole. Theclosedmesh is farmorebreathable than it appears and, while spare,the ankle collaris surprisinglyconformingandcomfortable. Themidsole is a two-densitydesign

that provides effective stabilization to thegait anda responsive ride, especially at fasterspeeds. Theoutersoleis multiple piecesof carbonandblown rubberthat sitflat to thegroundand flex effectivelywith the foot.Bottom line?The1190 isa light,stable shoe for running fast.

“Fit fine, roomy in thetoes,snug over themidfoot,and securein theheel. A good balance between stabilityand cushion. Theywear

like a training shoe, but theirweightmakesme think ‘gofast!’ Eitherway,you either geta durable 10Kraceror a very light trainer.”

Updates the905 • Recommendedfor: medium- to high-arched feetwith neutral biomechanicsto mildoverpronation, forfaster-paced running• Sizes:men 7–13, 14, 15 (D, 2E);women5–11, 12 (B, D)•Weight:men 9.8 oz. (size 11);women7.9oz. (size 8)• Shape: semi-curved

• Construction:Strobel slip-lasted

Puma BOLT Faas 400 $90

TheBOLTFaas400is the latestsibling in thegrowingFaasfamily. The inspiration ismultipleworld-recordholderUsainBolt,whose image

appearsas a sub-logoonthetongue.The closedmesh upper hassoft suededoverlaysthat provide just enough supportto hold itsshape,and abitof synthetic leather at theheeland toefor durability andsturdiness.Designed topermit thefoot tomove freely, it hasthe light andhighlyflexi-

blefeel of a racer. Themidsole isBioRideEVAfoam,a resilientandflexible formulation that hasa responsiveride that worksbest on theroadsasthere is plentyofproprioceptive feedback.The outersoleis thetoughenedskinof theBioRide, with justenoughcarbon rubber tomanagethe

high-wearareas. Some runnerswill be able tousetheFaas400everyday,but more will benefitfrom running in themseveral days aweek.Thecombination of lightness,fit andperformanceearnedtheBOLT Faas400a tiefor honors as theBest Shoe in thePerformancecategory.

“Good cushioning, butwith a great feel forthe road (the smoother theroad,the better).Well-built shoe fora lowermileage/lighter

weight-trainingshoe.Totally flexibleand light— really light.”

NewShoe • Recommendedfor: medium-to high-archedfeetwithneutral biomechanics, for faster-pacedmid-distance running• Sizes:men6.5–12, 13,14;women 6–11 •Weight: men8.7 oz. (size 11); women6.9 oz. (size 8)• Shape:semi-curved• Construction:Strobel slip-lasted,EVAStrobel board

Saucony PowerGrid Cortana $145

TheCortana introduces a newGrid technology for Saucony andis a showpiecefor several solutionsin cushioning, stabilityand fit. Theupper

is a semi-openengineeredmesh with aneye-catchingsublimated appearance,weldedoverlays, andsynthetic leather at heel, toeand eye-stay for neededsupport. Also newwith theCortana is Sauc-Fit,a stretchymedialinsert, andarticulatedtop eyelets onboth sides toadjust

andcinch theankle fitand move with the foot.The midsole features thesame 4-mm drop from heel to forefootthat’s provedso successfulin theKinvara andMirage. Here it’s combinedwith thenewPowerFoam anda plastic ImpactInterface that focuses theforce of theheel-

strike onto a wedge of SRCfoam toabsorbthe shock.The outersoleuses a newblown-rubbercompoundwith Saucony’sprovenXT-900carbon rubberin theheel. Theoutstanding ride, fitand innovation earned thePowerGridCortana our awardas Best NewShoe.

“Thefit from the topeyelets is high enough toprovide stability: the[fit]for my high instepwas perfect. Thecushion allows extra

spring without anynoticeableweight increase.They havebeendurable and versatile. I’m impressed.”

NewShoe • Recommended for:medium-tohigh-archedfeet with neutralbiomechanics tomildoverpronation• Sizes: men8–13,14;women6–12 •Weight:men11 oz. (size 11); women9.2oz. (size 8)• Shape: semi-curved • Construction: Strobelslip-lasted,EVAStrobel board

PERFORMANCE

BEST SHOE

F A L L 2 0 1 1

Performance

BEST SHOE

F A L L 2 0 1 1

Performance

BEST NEW SHOE

FALL 2011



GET ACTIVE! 29

ASICS Gel-Cumulus 13 $105

The 13th round of the Cumulus is a reinvention of a sort, as a significant weight reduction now places the shoe squarely into the mid-weight range, and tweaks to the upper and midsole/outersole improve the articulation with the foot. The upper is still an open mesh

with a bit of give to allow it to move with the foot. The addition of Discrete Eyelets, here as three separate pairs of linked eyelets, allows

the lacing both to better wrap the contours of the foot and to match its movement. The midsole is SoLyte, ASICS’ high-end foamcompound, slightly adjusted in size for better flexibility. An additional, softer layer tops the midsole in the women’s model. The outersole

is the same AHAR carbon rubber heel and blown-rubber forefoot as before, but with the addition of Guidance Line, a longitudinal flexgroove that gives the shoe a better feel as the toes splay before toe-off.

“This is a very solid shoe [that] feels good for all types of runs. These shoes transition nicely from landing through toe-off with none ofthe ‘slapping’ or folding that some shoes get. They follow what my feet seem to want to do.”

Updates the Gel-Cumulus 12 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 6–13, 14,

15 (D) and 7–13, 14, 15 (2E, 4E); women 5–13 (2A, B) and 6–13 (D) • Weight: men 12.4 oz. (size 11); women 9.9 oz. (size 8)• Shape: semi-curved • Construction: Strobel slip-lasted, SoLyte Strobel board

ASICS Gel-Nimbus 13 $130

The Nimbus is ASICS’ deluxe neutral shoe whose first and last names could well be “Cushioning.” The upper continues itspursuit of refined fit and comfort with BioMorphic Fit panels in the midfoot (medially) and more forward (laterally) to stretch

better with the foot’s movement throughout the footstrike. The fit is also aided by independent Discrete Eyelets, aligned asym-metrically for secure lacing. A new external heel support is lighter than ever without sacrificing stability. The midsole is sculpted

and contoured for better performance, and a new full-length Guidance Line improves flexion to the well-articulated sole, easingthe foot toward toe-off. The outersole features a new, lighter rubber compound with a familiar name, AHAR+ (ASICS High

Abrasion Rubber), here used in a full-length configuration. The result is comfort, durability and performance.

“This is a shoe you can run in every day, whether your run is short or long. They hold my feet just right, and the

cushioning is top-notch.”

Updates the Gel-Nimbus 12 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 6–14, 15,

16 (D) and 7–14, 15, 16 (2E, 4E); women 5–13 (B) and 6–13 (AA, D) • Weight: men 12.5 oz. (size 11); women 9.9 oz. (size 8)• Shape: semi-curved • Construction: Strobel slip-lasted, SoLyte Strobel board

Brooks Ghost 4 $100

The Ghost has evolved significantly from its introduction as a performance shoe to today’s well-cushioned performer. The

midsole has been resculpted, but offers a generous slab of EVA and cushioning elements. The incorporation of Brooks’ DNA hasimproved the ride by making it a little more responsive while providing better protection. The outersole provides the expected

traction; the minor adjustments to the lug patterns look different but perform similarly. The heel is more articulated, which makesthe transition from heel to toe a bit better. The upper continues to fit well. Substituting suede overlays makes the bunion window

friendlier since the hard edges are eliminated. The addition of a lacing loop on the tongue (cleverly called Tongue Tied) preventsuncomfortable creeping. Attention to detail has added value to the Ghost, securing its place in Brooks’ lineup.

“Secure fit. I found the cushioning in my comfort zone, not overly squishy or spongy for my taste. Nice medium weight, but beefyenough to feel good on a long run. Brooks continues to produce quality running shoes.”

Updates the Ghost 3•

Recommended for:medium- to high-arched feet with neutral biomechanics •

Sizes:men 7–13, 14, 15 (D)and 8–13, 14, 15 (B, 2E); women 5–12 (B) and 6–12 (2A, D) • Weight: men 12.6 oz. (size 11); women 9.9 oz. (size 8) • Shape:

semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Brooks Glycerin 9 $130

The Glycerin continues as the flagship of Brooks’ neutral shoe line, with significant weight loss aiding performance. The uppersports thinner overlays throughout the forefoot, softening the feel without compromising support. The midfoot has a more

pliable TPU saddle, which makes the eyestay conform better to the foot’s contours. The midsole continues with the two-piececushy foam, and a new full-length layer of DNA adds its resilient, shock-absorbing qualities. The ride is quite responsive, with

good flexibility. The outersole adds to the flexibility with new flex grooves and four small, separate pods that open up the entireforefoot. The heel geometry is reshaped, adding lateral mobility for the crashpad. It decouples better and moves more naturally,

aiding the articulation of the shoe’s heel in response to and for the foot. The result is a well-cushioned, high-mileage trainer.

“The Glycerinshave a supportive feel, yetare soft and bouncy. I’mrecovering from surgery and theshoesare comfortable.Toe flexionwas not

stiff;no fit issuesor otherwise.I wore other shoes,but alwaysreturnedto theBrooks for thebest comfort.I would recommendtheseshoes.”

Updates theGlycerin8 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13, 14, 15 (D)and 8–13, 14, 15 (B, 2E); women 5–12 (B) and 6–12 (2A, D) • Weight: men 12.5 oz. (size 11); women 9.9 oz. (size 8) • Shape:

semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Brooks Summon 3 $85

The Summon continues to offer performance at an economical price. The effective midsole/outersole combination of rear andforefoot Hydroflow within Bio S-257 (a biodegradable version of Brooks’ S-257 foam) is “chromatically enhanced” (it’s a new

color), but the performance remains as good as ever. So good, in fact, that its reliable performance has birthed a new trail shoebuilt on the same platform. The upper is a new design of pliable mesh with synthetic leather overlays and the usual minor

adjustments. One of them, a new full rand, adds a bit more support than the Summon 2 had. With its standout combination ofmoderate weight, responsive cushioning and reasonable price, the Summon 3 again earned honors as our Best Value.

“Fit nicely through the arch with plenty of room up front. Good layer of cushioning, with a good amount of responsiveness. Not mushyor with a ‘slappy’ transition. I was more than adequately impressed with the shoe. It fared a little better than its top-of-the-line sibling

— except in plushness. Quite a good value.”

Updates the Summon 2 • Recommendedfor: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13, 14, 15 (B, D);

Women 6–12 (B, D) • Weight: Men 11.8 oz. (size 11); Women 9.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

NEUTRAL

BEST VALUE

FALL 2011



Mizuno Wave Enigma $130

The new Enigma is aimed at high-mileage runners looking for cushioning. The upper uses open stretch mesh with a secure mid-foot saddle that, along with the DynaMotion Fit (an articulated top eyelet to improve the ankle fit), secures the foot while movingwith it. The sueded overlays are soft against the foot, but still provide great support. The midsole is a multipart combination ofdurable AP+ for a cushy feel and a full-length Parallel Wave plate that’s snappy and responsive, though some testers found it abit stiff. The outersole is standard proprietary X-10 (tough carbon rubber) in the heel. The forefoot is blown rubber. The Enigma isbuilt on a performance chassis and has the cushioning to handle the road mile after mile.

“Myfoot feels secureand solid inthisshoe.I’m impressed with the lookof the shoeand the snugness ofthe upper around my foot.

The cushioning is responsive, especially at toe-off.”

NewShoe • Recommended for:medium- to high-arched feet with neutral biomechanics • Sizes: men 7–13, 14, 15; women 5–12• Weight: men 14.1 oz. (size 11); women 10.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted


The 880 is the update to the 759 because New Balance shoes ending in “80” now designate neutral performance shoes. Theupper uses a mesh that looks more open but performs just about the same, and the lacing still offers plenty of eyelets to customizethe ankle fit. The midsole is a bit lower than its predecessor’s but with a livelier feel, even though the weight is virtually identical.The outersole is standard blown-rubber forefoot and Ndurance carbon rubber heel; however, a new molding configuration createsa very flexible matrix, adding a bit more bounce to the forefoot. The price was bumped up $5, but don’t let that deter you fromexperiencing what the 880 has to offer: a sleek feel in a durable, daily training shoe.

“Molded nicelyto my foot. No problems with pressure on my bunions. This shoe had ample heel and all-around foot cushion.

Worked great formy longer runs.”

Updates the759 • Recommended for: low- to medium-arched feet with neutral biomechanics • Sizes: men 7–13,14, 15 (B,D, 2E, 4E);women 5–12,13 (2A, B, D) • Weight: men 11.8 oz. (size 11); women 8.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, PU Strobel board

Nike Air Pegasus+ 28 $90

The Pegasus was named by companywide contest in the early 1980s — a mind-bending 30 years ago! Version 28 has a fewnew features that enhance performance, always a positive sign of life. The upper now incorporates a midfoot support of FlyWire,allowing for a thinner eyestay that flexes better with the foot and offers a more foot-conforming fit. The introduction of a new PUinnersole adds a few grams, but is a definite trade-up to more comfort and a better cushioned ride. The midsole is the sameconsistent Cushlon with its great blend of shock absorption and responsiveness. A nicely beveled and well-articulated heel andgood forefoot flexibility round out the feel. The outersole is BRS 1000 with its proven durability to add value. Its fit, ride andwealth of features earned the Air Pegasus+ 28 our Best Shoe honors in the Neutral category.

“Shoes fitsnugly without being tight or uncomfortable. Very cushy feel from thefoam.Good support, and heel-to-toe motionfeltnatural. These have gone for a tonof miles andstillseem like new.”

Updates theAirPegasus+27 • Recommended for:medium- to high-arched feet with neutral biomechanics • Sizes: men 6–13, 14, 15;women 5–12 • Weight: men 12.2 oz. (size 11); women 9.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted,

EVA Strobel board

adidas adiSTAR Salvation 3 $140

The adiSTAR Salvation is how adidas does plush, stabilizing support. The upper has an improved overall fit (attributed by adidasto modifications to the last), but we saw other tweaks that play a role as well. For instance, the collar foam is shaped to better fitthe contours of the Achilles tendon, and the all-suede overlays conform to the forefoot better than synthetic leather. The midsolehas a reshaped FORMOTION unit with a more pronounced heel bevel and a smoother transition from heel to toe. The ProModeratorhas been upgraded to the new 3D ProModerator+ and works with a heel-stabilizing piece above the midsole to curb overpronation.The Continental® rubber outersole and repositioned flex grooves in the rubber and midsole combine for excellent flexibility and asmooth ride, providing both stability and cushioning.

“Snug fitwith great feel aroundthe ankle — practically molds to my foot. Great cushioning, and the stabilityis never restrictive — it

just adaptsto my foot.”

Updates the adiSTAR Salvation2 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes:

men 6.5–13, 14, 15; women 5–12 • Weight: men 13.7 oz. (size 11); women 11.2 oz. (size 8) • Shape: semi-curved • Construction:

Strobel slip-lasted, EVA Strobel board

adidas Super nova Sequence 4 $110

The Supernova Sequence 4 features the most significant changes made since its 2008 introduction. The upper continues withthe proven open mesh and welded microsuede overlays, but now employs an external TPU heel stabilizer to neutralize excessside-to-side motion. Although the midsole has the same basic setup, two changes improve its effectiveness: The FORMOTIONunit has a more sculpted heel bevel, and the ProModerator has been upgraded to ProModerator+, in which the component isthicker and the ends have been rotated 90˚ to shore up the sidewall in three dimensions. The outersole is still the familiar andeffective carbon heel/blown-rubber forefoot combination. For its combination of stability, cushioning and value, the SupernovaSequence 4 earned honors as our Best Shoe in the Motion Stabilizing category.

“The shoes feltgoodright out ofthe box,with plentyof roomand no bunionissues. I don’t generallyfeellike I get somuchcushion ina stability-based shoe. I have been pleasantlysurprised.”

Updates theSupernovaSequence 3 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes:

men 6.5–13, 14, 15, 16, 17, 18, 19, 20; women 5–12 • Weight: men 13.9 oz. (size 11); women 10.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board


NEUTRAL/MOTION STABILIZING

BEST SHOE

Neutral

F A L L 2 0 1 1

BEST SHOEMotion

Stabilizing F A L L 2 0

1 1



Mizuno Wave Alchemy 11 $115

The Alchemy is among Mizuno’s most familiar models because change happens very slowly for this effective stabilizing shoe andfor good reason: It works. The midsole and outersole are unchanged. That’s good news not only for devotees, but also for any runner

looking for a stable, well-cushioned ride with good durability. The upper also has much in common with the previous versions.

Although the mesh is a bit more open now, the hingelike top eyelet is unchanged (DynaMotion Fit), and additional support hasbeen added via a frameworklike saddle that secures the midfoot firmly over the midsole. The gender-specific design and roomy fit

have been retained, making the Alchemy among the most versatile motion-stabilizing shoes available.

“This shoe fitwell and gave me themuch-needed support I generallylook for in a shoe. Like former versions,a very nice balance ofcushioning and protection.”

Updatesthe Wave Alchemy10 • Recommended for: low- to medium-arched feetwithmild to moderate overpronation• Sizes: men6.5–13,14, 15;

women 5–12• Weight: men13.2oz. (size 11); women10.4oz.(size 8) • Shape: semi-curved • Construction: Strobelslip-lasted


In New Balance’snew numberingsystem, shoes ending in “60” represent performance stability, which explainswhy thisis the update to the1226.The uppercontinuesthe openmesh with repositionedoverlaysto shore up the arch and better secure the instep. The forefoot overlays

are “no-sew” acrossthe metatarsals toreducefriction.The interior hasa luxe feel, and thePU Strobel board now teams up with a PU innersoleforlonger-lasting plushness. The midsolefeatures a newly configured Stabilicore, which trades the former semi-rigid plastic supportfor a

rubbery compound thatcushions while stabilizing. An articulated N-ergy systemof foam and rubbery components soften and direct the touch-down and transition through the gaitcycle. The outersole is the typicalblown-rubber forefoot and Ndurance carbon rubber heelwith reallygood

forefoot flexibility.Its execution, material upgradesand stable,well-cushioned rideearnedthe NewBalance 1260our BestRenovationhonors.

“The fitis perfect. Well-cushioned and very stable. They held my feet well and yetthey did notfeel like they were restraining at all, andtheweight is prettylightfor thestability.”

Updatesthe 1226 • Recommendedfor: low- to medium-arched feetwith mild to moderate overpronation • Sizes: men7–12, 13,14, 15, 16(B,D, 2E,4E); women 6–12,13 (B,D) • Weight: men13.7oz. (size11); women 10.9 oz. (size 8) • Shape: semi-curved • Construction:

Strobel slip-lasted, PU Strobel board

Nike LunarGlide+ 3 $100

The LunarGlide has driven the development of Nike’s whole Lunar line and is one of the best shoes on the market, if you like the feel of it.It does a good job of splitting the difference between firm and soft, though there are those who feel it’s either too firm or too soft. This isthe best-fitting LunarGlide yet, with an improved saddle that employs a strap sandwiched between the gusseted tongue and an externalframework of sueded overlays to cinch the foot without strangling it. The forefoot, notoriously wide-feeling in the first two rounds, isbetter-tailored here without making it too narrow, thanks to minor adjustments to the overlays. The midsole adopts the sleeker profileof the LunarElite, though it’s still as stable as the previous version, and the heel carrier foam has a cut-out to allow the two-layeredcushioning/stability system to flex more adaptively, giving it a better feel for both heel strikers and midfoot strikers — not an easy task.

“Greatfit. Very light shoe overall.The cushion is just right,heel to toe hasa nice springy feel. Lunarlon is my newfavorite foam.”

Updates the LunarGlide+2 • Recommendedfor: medium- to high-arched feet with neutral biomechanics to moderate overpronation

• Sizes: men 6–13, 14, 15; women 5–12 • Weight: men 11.9 oz. (size 11); women 9.3 oz. (size 8) • Shape: semi-curved• Construction: Strobel slip-lasted, EVA Strobel board

Pearl Izumi SyncroFuel Road II $120

The Fuel heads into Round 2 with a focuson itsstrength. The midsole andoutersole — an effective useof generous cushioning combined

with Pearl Izumi’s proven Syncroframe stabilizing technology, and the standard blown-rubber forefoot/carbon rubber heel — have beenretained in this update. Its Skydex heel crashpad and forefoot cushioning elements continue to offer a unique feel to the ride. The refine-

mentof this version hasgone into the upper, where tailoringimprovements make the racing shoe fiteven better. The welded plastic overlayshave been replaced with no-sew suede that provides both support and comfort by conforming to the foot’s shape without having hard

edges. This more adaptable fit also positions the foot over the midsole to take advantage of both the cushioning and stabilizing design.

“Nice improvement in the fit, needed a littlenip-and-tuck. The cushioning and stable ride I loved from the original arestillgreat. Lots

of good miles in these.”

Updates the SyncroFuel • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men 7–13;

women 5–11, 12 • Weight: men 12.4 oz. (size 11); women 10 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted,EVA Strobel board

Saucony ProGrid Omni 10 $110

Formore than a decade, the Omni hasfilled a consistent niche in theSaucony line.Round 10 continues that legacyof good value and per-

formance with the classic Saucony fit: a snug heel with plentyof room for thetoes.The changes are subtle, but contribute to theoverallsuccess of this version. The upper hasslightlymore flexible welded overlays on the lateral side andminor tweaksto themedialside.The

bunion windowat the first metatarsal is opened forbetter flexibility, andless friction andpressureon the foot.The midsole’s seconddensity

has been feathered out a centimeter or so before the first flex grove, improving flexibility by making the softer density a bit more pre-dominant so the ride is nowsmoother. The midfoot shank hasbeen adjusted as well: The medial side hasbeen lowered slightly, while the

flare on thelateral side handles the torsionalforces from thecrashpad. The overall effectis excellent cushioning andstability.

“Good fit, and as stabilityshoesgo, thebreak-infactor seemed to happen quickly.They were cushiony enough but notspongy, andthey didhave good stability. I’d saythey arejust about right.”

Updates the ProGrid Omni 9 • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: men7–13, 14, 15 (M, W); women 5–12 (N, M, W) • Weight: men 12.8 oz. (size 11); women 10.7 oz. (size 8) • Shape: semi-curved

• Construction: Strobel slip-lasted, EVA Strobel board

GET ACTIVE! 31

MOTION STABILIZING

BEST RENOVATI

FALL 2011



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Walt Disney World Marathon Weekend 1/5–1/8/12



GET ACTIVE! 33

PUT

YOUR HEARTINTO ITHow To Usea Heart-RateMonitor for aGreat Workout

So, what’s up with this 150 beats-per-minutething? Is there a “hot spot” where you’ll melt

away fat? Does training at your target heart

rate really incinerate blubber?

Every fitness fanatic owns a heart-rate monitor to track

performance goals and workouts. But for those of us

who just want to lose our love handles, what’s the most

effective strategy? Which would you choose?

a. Measure your percentage of body fat.

b. Check your training log.

c. Dip into your supplement stash.d. Pay attention to your heart-rate monitor.

If you answered “d,” you’re right. Heart-rate training

is an easy and highly effective way to carve away fat.

A heart-rate monitor is one of the most important

pieces of technology to use for gaining muscle and

losing body fat.

BY STACY ANSCHULTZ



Accurate — andNow Inexpensive What is a heart-rate monitor (HRM)

anyway? An HRM consists of a transmitter

strapped around your chest and a wireless

receiver that resembles a wristwatch.There are some new kinds of HRMs

that are contained in one wristband.

Just as older personal computers cost

a fortune, early HRMs were pricey, too.

Today you can pick one up for less than

what you would pay for a dinner out.

One of the reasons so many Americans

are overweight is because they aren’t

training in the right heart-rate zone. We

have been taught to exercise at a fixed

or target heart rate. But it doesn’t work

for most people, so they are getting lessfit and more fat every year. People need

to learn a new way of working out by

wearing a heart-rate monitor and training

within multiple zones.

Fat is burned in all the heart-rate

zones; it’s the burn rate that’s the

key factor. A heart-rate monitor serves

as a guide to make sure you train

according to the demands of your

workout in conjunction with your target

heart rate. Besides, an HRM is more

accurate than taking your pulse from

your neck or wrist.If you are just beginning to train,

use a heart-rate monitor to be sure

that you are not overtraining. Your

HRM can keep you at 60%–70% of

your maximum heart rate so you don’t

overdo it. After a few months of train-

ing, your HRM may reward you

by sending you the message that your

resting heart rate has dropped several

beats per minute. Your resting heart rate is measured

when you first wake up in the morning

before you get out of bed. The lower

the number, the better. In general, the

more fit you are, the stronger your heart-

beat, the less times it will beat per

minute and the more blood you pump

with each beat. Common resting heart-

rate numbers are in the 50–60 beats-per-

minute range, but some really fit athletesdisplay resting heart rates in the 30s and

40s. If your resting heart rate drops after

a few months of exercise, you are proba-

bly getting fitter. And the more fit you

are, the more effectively you burn fat to

maintain a healthy weight.

FindingYourMaxHeartRateIf you want to burn more fat, your first

step is to figure out your maximum

heart rate (Max HR). Your Max HR is

the fastest your heart can beat for one

minute. This is a bit complicated, so

grab a pencil and paper:

Max HR equals 210 minus 1/2 your

age minus 5% of your body weight

(males then add 4).

Your genes account for about 50% of

your Max HR. Smaller hearts beat faster

than larger ones. And there are other

factors. Your Max HR is affected by

altitude, drugs and antihistamines. It

cannot be increased by training, and

a high Max HR does not predict better

HOWTO USEYOUR HEART-RATEMONITORThe best way to increase fat metabolism is to raise your muscle-to-fat ratio and boost

total daily caloric output. Here’s a great way to do it.

• Do a set of 10 reps on the bench press at a weight that is 60% of your one repetition

maximum (how much weight you can lift one time).

• Then, without resting, pedal a stationary bike for a three-minute, gut-busting interval,

keeping your heart rate from 70%–80% of your Max HR.

• Now hit the shoulderpress for another set of 10 repsat60%ofyourone repetitionmaximum.

• Jump on your stationary bike, keeping your heart rate from 70%–80% of Max HR.

• Continue to work each major muscle group followed by three minutes of cardio until

you are finished. Eventually you will be fit enough to train all of your body parts without

your heart rate dropping below 70% of your Max HR.




performance. If you go to a gym and see

the Max HR charts, be cautious — they

aren’t very accurate. Maximum heart

rate is genetically determined; it doesn’t

necessarily decrease over time like those

charts suggest. In fact, if you stay fit as you get older, your Max HR may not

change much at all.

Use percentages of your Max HR to

determine the intensity of your work-

outs. Then you can chart your individual

training zone percentages and easily

program them into your HRM. Your

monitor will notify you with a beep if

you are exercising above or below your

preprogrammed zones. Many HRMs

record heart rate at selectable intervals.

Evaluate your exercise intensity after

each session, and adjust it if needed.

Recording your heart rate also allows

you to monitor your fitness improve-

ments over time.

Adjusting toYour “BurnRate”Fit and unfit people burn fat differently.

The more fit you are, the more efficiently

your body guzzles fat. On the other hand,

perhaps you’ve been exercising but not

losing weight. You may have been working

out too hardfor too short a period. To

burn more total calories, you may need to

increase your total exercise time but do it

at a lower intensity level.

There isno such thing asa “hot

spot” fat-burning zone. Each person’sphysiology burns fuels somewhat

differently. If you are just beginning

to work out and you want to lose fat,

exercise at 60%–65% of your Max HR.

Work your way up to an hour of continu-

ous exercise at this level. After several

months of this baseline training, you

can kick your metabolism into overdrive

and accelerate fat loss. To do this, train

in all of your heart-rate zones on different

days at various intensities to burn fat

and raise your metabolism.

Your heart is self-regulating, but

beware of the psychological, environ-

mental and physiological factors that can

affect your beats per minute. For example,

if you are tired, on medication, understress, at a high altitude or in high humid-

ity, your heart rate — like your Max HR —

may change. Also, blood sugar levels,

different foods, lack of sleep, anxiety, fear

or anger can alter your heart rate. When

you tie your training shoes, your heart

rate increases. Just anticipating a workout

can measurably boost your heart rate!

EffectiveTraining ToolThe harder and longer you work out,

the more fat you will obliterate. And

the more fit you are, the more fat youburn just sitting around. But to lose

inches and keep them off, you must

start slowly and progress gradually.

Heart-rate monitors are a very effec-

tive way to add spice and productivity

to your workouts. So borrow your

friend’s heart-rate monitor. If you like

the informational feedback it provides,

buy one for yourself. Soon you’ll be

checking out your heart rate every

chance you get. I

Heart-rate monitors are an effective andfun way to add spice and productivity to your workouts. Get one and soon you’llbe checking out your heart rate every chance you get.

GETTING

“IN THE ZONE”

Want to take your training up a notch? All

you need is one of these: bike, stationary

bike, stair-climber, elliptical trainer, treadmill,step, heavy bag, pool, jump rope, walking or

jogging shoes. Warm up for five minutes

before each high-intensity workout. Cool

down and stretch for five minutes after you

complete your workout.

Day 1: IntervalTraining

Complete 30 seconds at 80% of your Max

HR followed by 30 seconds of recovery. Allow

your heart rate to drop to about 120 beats

per minute for your recovery intervals.

Keep moving for a total of 30 minutes.

Day2:RecoveryWorkout

Pedal, walk or step at a steady pace. Make

sure that your heart rate remains between

60% and 70% of your Max HR during the

entire 30-minute workout.

Day3:TempoTraining

Kick your intensity up to between 70%

and 80% of your Max HR. Do your best to

train at this intensity for 30 minutes.

Slow down if you feel uncomfortable.

Day4:RecoveryWorkout

Pedal, walk or step at a steady pace. Be

sure that your heart rate remains between

60% and 70% of your Max HR for the

entire 30 minutes.

Day5:StrengthDay

Increase the resistance on your stationary

bike or do hills on a treadmill. Keep your

intensity from 70%–80% of your Max HR.

Days6 and 7:ActiveRest

Relax and enjoy your time off. You’ll need to

recharge your batteries for another five-day

exercise cycle next week.



In this Wayne State University study, there

was a 26% decrease in the risk of develop-

ing Alzheimer’s for every 50% increase in

free testosterone in the bloodstream.

Scientists aren’t sure if testosterone levels

are simply a result of other factors related to

the disease or if the hormone is actually

helping to prevent it, but it’s clear that

testosterone levels are an important link to

healthy aging.

THE TAKEAWAY Aging men should get their

testosterone regularly checked and d iscuss

options with their doctor if they have abnor-

mally low levels.

And America’s

HealthiestCity Is ...Minneapolis-St. Paul, Minn.

This is based on multiple

factors (e.g., public places

to exercise, local health

laws, etc.) compiled by the

American Fitness Index.

The unhealthiest city?

Oklahoma City, Okla.

Source: The American College of

Sports Medicine

Jams andJokes MayLower BloodPressureA recent study found that

those who listened to music

or who were entertained by

“laughter yogis” (whatever

those are) registered

reduced hypertension.

Source: Osaka University in Japan

Low Testosterone May IncreaseAlzheimer’s Risk

Exercise helps stimulate testos-

terone production, so get moving!

8.5 YEARS


That’s the reduction in

life expectancy for an

average 50-year-old

with diabetes com-

pared to a 50-year-old

without diabetes.Thestudy also shows that

older adults with dia-

betes have a lower life

expectancy at every

age compared to

people who do not

have the disease.

Source:The National Academy

on an Aging Society

[ research shows ]

work out, beat deathStaying fit can reduce a woman’s chance of sudden cardiac death by an amazing 92%! This is

based on a huge study (82,000 women). The researchers listed the following four qualities as

the formula for this heart benefit.

1.Not smoking

4.Having a

body mass

index

less than 25

3.Eating a

Mediterranean diet

(i.e., vegetables,

fruits, nuts, legumes,

whole grains and

fish, with moderate

alcohol intake)

2.Exercising

at least

30 minutes

per day

::Health&Wellness



Go to healthclubs.com and click on Get Active! Magazine.It’s entertaining, motivating, and it’s FREE!

Receive the digital version of Get Active! via email for free! It’s like having a personal

trainer on your desktop.

The digital edition offers an interactive experience with easy-to-navigate links for quick

access to the practical tips, healthy recipes and can’t-miss workouts you’ve come to

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And as a digital subscriber, you’ll be the first to readGet Active!

– even before the printededition comes out.

Find us at facebook.com/getactivemagazine




One Wild Ride“Criminal Minds” Shemar Moore may have just turned

41, but he’s not about to coast — even after a terrifying

bike accident. BYCHRISMANN

TWO YEARS AGO LAST AUGUST ON A

Saturday afternoon, “Criminal Minds”

star Shemar Moore was soaring along

— in life, in work and on his trusty bike

in the cycle lane on a busy Los Angeles

roadway — when a car slammed into

him from behind. The telegenic actor

was training for a 100-mile bike ride to

benefit multiple sclerosis, an annual

challenge he undertakes in honor of his

mother, Marilyn, who was diagnosed

with MS in 1998. Miraculously, he made

the ride two months later — after

breaking his left leg, cracking a rib and

his collarbone, and suffering “pretty

severe” internal bruising.The lifelong athlete emerged from

the horrific accident shaken but deter-

mined not to take his well-being for

granted. “It could have been worse.

A lot worse.”

After recovering from the injuries, the

onetime gym addict was determined to

recommit himself to the gym despite his

grueling shooting schedule, and hitting

age 40 eight months after hitting the

pavement became an impetus for

renewed vigor and success. “Going to the

gym and being in shape may sound triv-

ial, but I always feel better when I work

out,” Moore philosophizes.

And so last December, the Oakland

native — who turned a robust 41 in

April — embarked on a five-day-a-week

regimen that he hopes will return him to

top form as an action star and athlete

who’ll no doubt keep hearing how so-

not-40 he looks for years to come.

Get Active!: You look great at 41. As a

lifelong athlete and gym buff, what hasbeing in your 40s felt like?

Shemar Moore: The short answer is it

feels good that I still have it in me to do

it at 41. But it does not get any easier.

Although I look in the mirror and I

don’t feel like 41. Forty-one is just a

weird number. I don’t feel old; I don’t

look old. But when I try to exercise at

the same level that I used to, I know

something’s different. I was a guy who

worked out five or six days a week, two

:: InTheClub



GET ACTIVE! 39

P h o t o s ,

t o p t o b o t t o m : A B C S t u d i o s / R a n d y H o l m e s

; A B C S t u d i o s / L e w i s J a c o b s

hours a day. I maintained this all the

way up to about age 33. Whether it was

boxing, lifting weights, running, jogging,

hiking or swimming, I was that out-

doorsy guy. I’m still that guy; I still love

it. But my body pays the price for it.

GA: To complicate things, you had a bad

cycling accident in August 2009.

SM: I didn’t have to have any major sur-

gery, but I took a good whoopin’ that

day. It was a very scary day emotionally

because it could have been a lot worse:

I could’ve been dead; I could’ve been in

a wheelchair. God, the universe — I’d

just like to say that it wasn’t my time.

GA: In what ways did it make you take

stock of your life?

SM: After the accident I was more

acutely aware of relationships, of

dreams that I have, of sunsets, sunrises

— all that stuff. The best way for me to

enjoy that stuff is to be the

best I can be. The accident

really refueled the idea to

take advantage of right

now. Enjoy this moment

right now. Be the best you

can be right now. Don’t put

things off.

GA: How did this translate

into amping up your level

of fitness?SM: I knew I wanted to get

back into shape. But

because of the accident,

even though I was talking

a good talk, I was kind of

dragging my feet. There

was an uncertainty, this

block of really committing to getting

into shape. I think I was kind of still

shell-shocked. Scared of mortality.

Scared that I’m getting older. Scared

that I didn’t want to go do it and find out

that I can’t do it. But little by little I just

knew better. I would say to myself, Let’s

get back to the guy I was . Once I started

exercising, it hurt. I was sore. My calves

hurt. My back hurt. I was like, Oh, this

sucks. But I kept saying to myself,

Keep pushing.

GA: How does your “Criminal Minds”

workload influence your fitness?

SM: A lot of it I can blame on the acci-

dent, but a lot of it is our work schedule.

Our hours are nuts — 12- to 16-hour

days. I have a gym at work so I’ll wake

up one day and go, OK, I’m gonna go

work out today. But then after 13 hours

of shooting, the last thing you’re think-

ing about is going to the gym. And then

a week goes. Then a month. Then you’re

sluggish. You feel like, I’m working hard,

why do I feel so bad? The accident really

shook me, but the last few years have

been a little strange. In the last three or

four months I’ve found a rhythm, and I

feel like I’m getting my mojo back. And

it’s due to exercise.

GA: Can your sex-symbol status be both

a motivation and a stress?

SM: It’s flattering. But at this point it

becomes a hell of a lot of pressure. In

interviews I joke around and say, “Yeah,

I used to have a six-pack, but now I’m

kinda happy with a two-pack.” TV

tends to make you look

bigger — and also your

persona on television. I

get guys who come up to

me, guys who work out

and are fit or they’re

showing off in front of

their girlfriends, who say,

“That’s Shemar Moore.

Hey, man, you look bigger

on TV.” There’s this pres-

sure that I have to holdmy breath everywhere I

go to make sure I look like

I have a six-pack. It’s still

fun, but at 40 years old it’s

so much harder. I can’t

live my life to be the

Adonis. I’m gonna have to

pass the torch one day. [Laughs.]I

Chris Mann is a writer and editor of the

pop culture webzine Retroality.TV.

“I get guys … showing off in front of their girlfriends, who say,

‘That’s Shemar Moore. Hey, man, you look bigger on TV.’”

Top: Off-screen and on, Moore is well armed.

Bottom: In “Criminal Minds,” Moore is part of

a celebrated ensemble cast, including Joe

Mantegna, far left, and Paget Brewster, far right.



::Results


Danielle Kifer, an IFBB figure competitor.

Danielle had me doing five days of cardio

and four days of weights every week. She

also put me on a healthy diet. Cutting out

junk food alone probably did most of the

work, but having my trainer keep me on

a well-balanced meal plan was what really

helped me drop the weight.

Now I honestly can’t see how I lived a

life without the gym. I’m so much more

energized, and my moods are brighter.

I conquer the daily challenges that life

throws at me much more easily now.

One of the best aspects of my road to

fitness is the people I’ve met who have the

same interests and lifestyle. Everyone

feeds off each other’s victories, no matter

how small. It’s a built-in support system.

If I can do it, anyone can. Here’s my advice: Take small steps, reach each little

goal, and eventually the big goal you are

trying to achieve will become a reality.

Commit to a healthy lifestyle, and your

overall life will be much more rewarding.

Truthfully, it was not an easy road,

and it still isn’t. But it’s a path that brings

me happiness and everlasting friendships

with people who have helped me along

the way. Today I am stronger and more

devoted than ever!I

MY NAME IS TAMMY RAMOS, BUT EVERYONE

calls me T-Bomb. I’m an NPC Bikini competitor but

hope to venture into the figure class once I put on

more muscle. I am also studying for my certification

in personal training, so I can help and motivate others

like so many people did for me on my fitness journey.

Looking back now, it’s hard to believe it myself.

Prior to my pregnancy, I had no reason to be con-cerned about living a healthy lifestyle. I had always

been skinny and never had towatch what I ate. I

rarely, if ever, stepped foot in the gym. I ate whatever

I wanted (nachos, pizza, burgers) and didn’t think of

the consequences. But age and having a baby made it finally catch up to me.

After I had my baby, I continued my poor lifestyle habits, and my weight spiraled

out of control: I was 65 lb heavier than before I was pregnant! I looked at myself

and realized I wasn’t the same person I used to be. Always tired, grouchy and overall

unpleasant, I knew I had to do something.

My husband has been in the fitness field for several years, so he got me started. He

encouraged me to get a professional to guide me, so I hired a personal trainer named

Tammy RamosAge: 33

Hometown: Luling, La.

Weight Before: 188 lb

Weight Now: 122 lb

Tammy’s Advice: “Take small

steps, reach each little goal,and eventually the big goal

you are trying to achieve

will become a reality. ”

The Bombshell Next DoorTammy “T-Bomb” Ramos gained 65 lb after giving birth. Now she’s an NPC Bikini

competitor. Here’s how she went from baby momma to babe. BY TAMMY RAMOS



BLADESTECHNOLOGY RUNS WITH YOUIt’s all you need for the perfect run. With progressive cushioning it’s

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take the quality of your club workout

with you when you travel.

if your club is a member of IHRSA and participates

in the Passport Program, you are eligible for guest

privileges at over 3,200 quality clubs worldwide when

you travel. ask a club employee for program details.

treadmill.

this is not a

Search for clubs online at

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Fall 2011 Get Active! Magazine

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