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Spring 2016 Get Active! Magazine

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8/17/2019 Spring 2016 Get Active! Magazine http://slidepdf.com/reader/full/spring-2016-get-active-magazine 1/36 PUT YOUR FEET FIRST How to Choose the Right Running Shoes for You Gold Medalist  ALY RAISMAN TALKS ABOUT HER OLYMPIC CAREER AND WHAT TO EXPECT THIS SUMMER IN RIO 7  Key Changes TO THE U.S. DIETARY GUIDELINES GET MOTIVATED CHALLENGE YOURSELF WITH THE ULTIMATE FITNESS BUCKET LIST MAKING A DIFFERENCE Shabnam Islam Is a New Kind of Fitness Crusader
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Page 1: Spring 2016 Get Active! Magazine

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PUT YOURFEET FIRST

How to Choosethe Right RunningShoes for You

Gold Medalist

 ALY

RAISMAN

TALKS ABOUTHER OLYMPICCAREER AND

WHAT TOEXPECT THIS

SUMMERIN RIO

7  Key ChangesTO THE U.S.

DIETARY

GUIDELINES  GET

MOTIVATEDCHALLENGE YOURSELF

WITH THE ULTIMATEFITNESS BUCKET LIST

MAKING

A DIFFERENCE Shabnam Islam

Is a New Kind of

Fitness Crusader

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O X Y M O R O NHello SPEED CUSHION. 

Introducing The Clayton. Maximal cushion. Minimal weight. So you can fly.

hokaoneone.com

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COVER STORY 

14 Finding a Perfect Balance  After leading her squad to multiple medals in the 2012 Summer

Games, gymnast Aly Raisman faces new challenges as she competes for

for another shot at glory in Rio this summer.

By Chris Mann

TRAINING & LIFESTYLE

22  2016 Spring Shoe Review  Put some stylish spring in your step this spring with these top choices

  for running and fitness footwear.

  By Cregg Weinmann

24  The Ultimate Fitness Bucket List  Need a goal to motivate you? Do you suffer from fitness FOMO?

Then check out this list of physical challenges and adventures to try.

By Jim Brandt

28  She Contains Multitudes  Personal trainer, kinesiology professor, physique competitor, TV

host—Shabnam Islam is a force in the fitness world.

By Jim Schmaltz

NUTRITION

18 New Rules (for better nutrition)  The Dietary Guidelines for Americans have been revamped. Here are

the seven key takeaways from these well-researched rules.

  By Alexandra Black, MPH, RD, LDN

DEPARTMENTS/COLUMNS

4  Welcome

5  The Active! Life  News and notes on all things fitness, health and nutrition.

Compiled by the Editors

12  Food Smarts: How To Get Kids To Eat Right  Here are some tips and resources to help you keep your family healthy.

  By Stacy Achua

32  Results: Thomas McNamara  Setting goals and getting serious helped this

  young man to realize his lifelong dreams.

10Never miss aworkout again.

Contents

6The wondersof fiber.

24

12

Find your fitness bliss.

18Making smartfood choices.

Feed yourchildren well.

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Volume 12 issue 1. Get Active! magazine (ISSN 1520-8397) is printed twice yearly in the U.S.A. and is distributed through leading gyms and health club facilities. ©2016 by

IHRSA. Title is protected through a trademark registration in the U.S. Patent Office. Canada Post International Publications Mail (Canadian Distribution) Sales Agreement No.

1041622. Published by IHRSA, 70 Fargo Street, Boston, MA 00221. All Rights Reserved. Third Class Postage paid at Pewaukee, Wis. POSTMASTER: Send address changes

to: Get Active!, c/o IHRSA, 70 Fargo Street, Boston, MA 00221. Please enclose mailing label or call (800) 228-4772. Reproduction in whole or in part without permission is pro-

hibited. Canadian GST#893770475. Printed in the U.S.A. Neither IHRSA nor Get Active! magazine is affiliated with any healthcare practitioner, health-food store or healthcare

facility. Every effort has been made to establish that the individuals and firms in Get Active! are reputable and will give reliable service. The appearance of these advertisements

does not constitute an endorsement by Get Active! or IHRSA. Get Active! does not endorse any form of medical treatment, nor does it encourage you to undertake any such

treatment on your own. We urge you to see your family physician before undertaking any kind of medical treatment. IHRSA accepts no responsibility or liability, either e xpresse d

or implied, for any products featured, advertised or demonstrated herein.

EDITORIAL  Jim Schmaltz EDITORIAL DIRECTOR

  Jay Ablondi PUBLISHER

  Pamela Bunn MANAGING EDITOR 

ART  

Lee Corbin ART DIRECTOR

PRODUCTION  Tami Georgeff CONSULTING PRODUCTION DIRECTOR

CONTRIBUTORS

Stacy Achua, Alexandra Black, Jim Brandt, Chris Mann,

Thomas McNamara, Kristen Walsh, Cregg Weinmann

ADVERTISING SALES 

ihrsa.org/cbi

Main Office Number(800) 228-4772

(617) 951-0055

fax: (617) 951-0056

[email protected]

  Michele Eynon VICE-PRESIDENT OF ADVERTI SING

(617) 316-6760

  Meghan Tassinari SENIOR ACCOUNT EXECUTIVE

(617) 316-6801

  Mireille Rivara SENIOR ACCOUNT EXECUTIV E

(516) 442-2682

  Will Finn ADVERTISING BUSINESS DEV ELOPMENT

(617) 316-6755

 

CIRCULATION AND SUBSCRIPTIONKristen Walsh ASSOCIATE PUBLISHER

INTERNATIONAL HEALTH, RACQUET & SPORTSCLUB ASSOCIATION  Joe Moore PRESIDENT & CEO

Anita Lawlor CHIEF OPERATING OFFICER

  Helen Durkin EXECUTIVE VICE PRESIDENT OF PUBLIC POLICY

  Jay Ablondi EXECUTIVE VICE PRESIDENT OF GLOBAL PRODUCTS

 

IHRSA

Seaport Center

70 Fargo St., Boston, MA 02210

ihrsa.org

healthclubs.com

 Copyright 2016 IHRSA

2  IHRSA |  www.hea l thc lubs .com

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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 resourc-

es. 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 fit-

ness community by regularly visiting

HealthClubs.com.

LIKE US ON FACEBOOK!

Join the red-hot Get Active!  

online community at Facebook.com/GetActiveMagazine. You’ll

get magazine updates, quick

polls, fitness tips and meet

other active people who love to

 live fit and healthy lives.

 

I

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4  IHRSA |  www.hea l thc lubs .com

Truth be told, there is no medicine known

to mankind that has the protective power

of regular exercise. Consider these undisputed 

facts: Regular exercise…

• reduces the risk of premature death;

• lowers the risk of heart disease, type 2

diabetes, hypertension, breast cancer, colon

cancer, and stroke;

• relieves depression, anxiety, stress,

and insomnia;

• lowers resting heart rate, reduces choles-

terol, and increases metabolic efficiency;

• is essential for weight loss andweight management.

Every day, more and more doctors, health

educators and health journalists are contin-

ually communicating these benefits. As a

result, the general population has become

more aware of the “magic” power of exercise,

and the implications for society over the

long-term is decidedly positive.

Research has also shown that people tend

to have substantially more success adhering to

There Ought To Be A Pill…Wait! There Is!Exercise is the magic cure you seek.

ABOUT IHRSA

The 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.

CEO & PRESIDENT

Joe Moore

IHRSA BOARD OF DIRECTORS

Molly Kemmer

Chairperson

MediFit Corporate Services/EXOS

Jim Worthington

Newtown Athletic & Aquatic Club

Derek Gallup

New Evolutions Ventures

Jim Zupancic

Stafford Hills Club

Larry Conner

Stone Creek Club and Spa

Missy Moss

Nike Athletic Centers

Ray O’Connor

Wisconsin Athletic Club

Mark Stevens

The Houstonian Club & Spa

Gustavo Borges

 Academia Gustavo Borges

Allison Flatley

Corporate Fitness Works

Rasmus IngerslevkFitness World & Wexer Virtual

Bill Beck

Club Fit Jefferson Valley 

Robert Brewster

Ex-officia

The Alaska Club

 ::Publisher’sWelcome

their exercise regimen if they belong to a health

club or social group than those who do not.

For millions of men and women of all ages,

their involvement with a health club has

become an integral part of their lives. Their

health club is not only a place where they

work out, but it is also a place where theyoften connect with friends and neighbors—

and meet new like-minded friends, too.

By belonging to a health club, you’ve made

a life-affirming choice to take control of your

own destiny. And by making Get Active! 

available to you, your health club has made a

commitment to you, a promise to provide you

with all the tools and resources you need to

meet your fitness goals.

More than 63 million (one in five) Americans

utilized a health club last year. Our ranks grow

each year—and with each new convert, the

exercise cure begins to work its magic.

Speaking of cures, the leaders of the world-

wide fitness industry gathered in Orlando in

March to celebrate IHRSA’s 35th Anniversary.

One highlight of the week was a gala event

that raised money for Augie’s Quest, an

aggressive, cure-driven, not-for-profit associ-

ation focused on treating amyotrophic lateral

sclerosis (ALS), also known as Lou Gehrig’s

disease. Get Active! is proud to have support-

ed Augie’s Quest since its inception 11 years

ago. Over the past decade, Augie’s Quest has

raised more than $45 million that has gonedirectly toward finding treatments and cures

for ALS. I encourage you to learn more about

how you can help by visiting and supporting

augiesquest.org.

Yours in health,

Jay Ablondi

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S E P T E M B E R / O C T O B E R 2 0 0 5   5

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

 T h i n k s t o c k

EXERCISE & FITNESS

Smart Choice:Working out is a proven

brain booster.

Join A Gym, Add 10 Years To Your Brain

Regular exercise helps seniorsearn an extra decade of improvedcognitive function.

Maintaining a healthy brain while you age

depends on numerous factors, but research

continues to support the role of exercise in extend-

ing cognitive health in seniors. A new study pub-

lished in Neurology  discovered that older adults

who engaged in moderate-to-intense exercise

retained a higher level of brain health than those

who didn’t. In fact, the seniors who weren’t active

displayed an extra 10 years of “brain aging” com-

pared to those who did exercise regularly.

In the study, mental capacity was measured

in tests that determined “processing speed” and

reliability of memory. And while the mechanism

of exercise’s effect on the brain wasn’t complete-

ly clear, researchers believe that greater blood

flow and other improved health markers may

be factors. The average age of study subjects

was 71 years old.

Another recent study found that lack of

fitness in your middle-age years raises your chances of developing dementia

later in life. According to research from

the Academy of Finland, those aged

about 50 years old with poor fitness lev-

els are four times more likely to develop

dementia within 30 years than fit people.

THE TAKEAWAY  These studies join other research

demonstrating the strong connection between

exercise and brain health for aging adults. Try to

engaging in moderate levels of exercise at least

three times per week.

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Fitness inmiddle-age helpsreduce cancerand heartattack riskOne study discovered that

men who are fit at midlife

have a reduced risk of can-

cer by 33% over those who

aren’t fit (JAMA Oncology);

and another study foundthat those who are fit in their

50s are unlikely to die of car-

diac arrest during exercise.

(Circulation)

Weight trainingincreasesblood healthThose using resistance training

increased the width of their red

blood cells, a sign of healthier

cardiovascular system.

(Circulation)

TheActiveLife || EXERCISE & FITNESS

6  IHRSA |  g e t a c t i v e ma g a z i n e . c o m

That’s the percentage of Americans who lead a healthy lifestyle,

according to the U.S. National Health and Nutrition Survey. The criteria

used for a healthy lifestyle were not smoking, engaging in moderate

exercise, eating a healthy diet and having a normal range of body fat.

Moms who want to give their newborns a

running start in life should keep their

gym memberships active well into their preg-

nancy. A new study by scientists at the Baylor

College of Medicine have found that children

born to mothers who exercised during pregnancy 

are much more likely to stay active long aer

leaving the womb.

While the Baylor study was with mice, the

researchers note that their results dovetail

with other studies that have found similar

results. Senior author of the study, Robert A.

Waterland, PhD, says that the offspring of

active moms were 50% more likely to exercise

than those born from sedentary mothers.

Waterland says the controls in the mice study

make these results more applicable to human

subjects. “We studied genetically identical mice

and carefully controlled the amount of physical

activity of the mothers before pregnancy,” says

Waterland. The study was published in the

 FASEB Journal.

 THE TAKEAWAY  If you’re pregnant, speak to

 your doctor about engaging in an appropriate

exercise routine. You just may be giving your

baby a valuable life advantage.

ExerciseRx

BORN READY: 

FITNESS STARTS

IN THE WOMB

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Thinkstock;iStockphoto

GET ACTIVE!  7

Training Day 1

Q Machine abdominal crunch:

30 reps

Q Hyperextension: 15 reps

Q  High-cable pulldown: 25 reps

Q Side-to-side bend: 25 reps

Q Hanging leg lift: 15 reps

Q Bar twist: 15 reps

Training Day 2

Q Decline crunch: focus right

and left side, 15 reps each;

straight, 20 reps

Q Leg raise off bench:

20 reps

Q Bar twist: 30 reps

Q Side-to-side bend: 30 reps

If you’re serious about taking your core muscles to another

level, here’s a two-day-a-week routine to really concentrate

on your abdominals. While you wouldn’t want to train other

muscle groups more than once per week, abs are a different

story, and can benefit from the extra work. Just separate theworkouts by 3-5 days to recover from soreness and go for it!

 DO THIS ROUTINE!

ABS YOU CAN BE PROUD OF

FIT FACT:A study found that overweight men lost more fat

and less muscle while doing a combined program

of weight training and aerobic exercise. Those who did only aerobic exercise

lost 78% as fat; and those men who dieted and performed aerobic exercise and 

strength training lost a whopping 97% as fat! (Source: Medicine & Science in

Sports & Exercise) 

[ research shows ]

Lack of exercise

worse thanobesity formortality riskIn a study of 334,000

European men and women,

researchers found that lack

of physical activity had an

increased association with

early death than those consid-

ered obese. (American Journal

of Clinical Nutrition)

More Exercise =More Fat Loss forOlder WomenPostmenopausal women who

exercised five hours per week

lost significantly more body fat

than women who worked out

for half that time. The women

who exercised also developeda more pleasing waist-to-hip

ratio. (JAMA Oncology)

Beginning your weight-training set with

a single set of light weight may increase

 your muscle-building results, says new

research in the European Journal of Applied

 Physiology . The process works like this:

• For your first set, use lights weights—

about 20% of your 1-rep max (1RM)—for as

many reps as it takes to reach failure.

• Rest 30 seconds, then do 3 sets of reps

with 75% of 1RM, with one minute of rest

between sets.

Researchers noted that the subjects whotrained this way built more muscle mass

than those who skipped the first light set.

 THE TAKEAWAY  Give this method a try and

see if you increase your results.

LIGHTEN UP

TO BUILD UP

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8  IHRSA |  g e t a c t i v e ma g a z i n e . c o m

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

LOSE FIGHT, GAIN MUSCLEAT THE SAME TIMEScientists at McMaster University in Canada

rolled up their sleeves in service to finding the

secret sauce to solve the puzzle of losing bodyweight while adding muscle mass. The research-

ers took a group of 40 men and put them on a

weight-training regimen with a low-calorie diet.

However, one group of men received a high-pro-

tein, low-calorie diet, while the other group con-

sumed much lower quantities of protein.

In the end, both groups lost weight, but only

the high-protein group gained muscle.

“These guys were in rough shape, but that

was part of the plan. We wanted to see how

quickly we could get them into shape: lose some

fat, but still retain their muscle and improve

their strength and fitness,” says Stuart Phillips,

a professor in the department of kinesiology atMcMaster and senior investigator of the study.

“We expected the muscle retention, but were a

little surprised by the amount of additional fat

loss in the higher-protein-consuming group.”

 THE TAKEAWAY  The results may not surprise

trainers who have long recommended higher

levels of protein than is usually recommended

by mainstream nutritionists. The study, pub-

lished in American Journal of Clinical Nutrition,

will be followed up by the team at McMaster with

another one focusing on women.

JUNK FOOD JUNKS UPTHE BRAIN

Eating high-fat foods ravage the gutand affect brain circuits.High-fat diets harmgood bacteria in thestomach and inflamebrain regions that control appetite.( Appetite)

Eat Less

 With A

Fiber DoseTo help control appetite,

try adding a 20–30-g dose 

of fiber per day to your

diet. Researchers from the

University of Liverpool found

that the addition of fiber

made people feel less hungry

and eat 5% less food, which

can make a big difference in

your weight-loss goals.

 THE TAKEAWAY  Fiber is

relatively inexpensive andimproves numerous physi-

ological functions. Add it to

smoothies if you don’t like

taking it on its own.

[ research says… ]

Fry your foods inolive oil.If you just can’t help yourself

from frying your foods, use

extra virgin olive oil, which

will increase antioxidants

that boost overall health. 

(Food Chemistry)

Drinking lots ofgreen tea rejuve-nates skin.Five cups of green tea daily

improved skin quality and

helped protect skin from

ultraviolet radiation, accord-

ing to a study in the Journal

of Nutrition.

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train smart . TRAIN HARD

I H R S A . O R G / S T O R EY o u r r e s o u r c e c e n t e r       TM

s

s

e

es

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sparked an old idea that had been shelved

for more than five years.

Ablondi and Stan Tran, IHRSA’s

association management systems admin-

istrator, had started working on a

children’s book in the late 2000s

but put it on hold due to time

restraints and the recession.

With his new revelation,

he went to Tran and seta deadline to finish, and

publish, the book.

“Active from A to Z” is

IHRSA’s first foray into pub-

lishing a children’s book. The

56-page publication is full of bright

illustrations by Tran that complement

Ablondi’s rhyming about animals being

active and accompanying fun facts.

“I feel I have good editorial instincts,

but I never thought myself as a writer

or author,” says Ablondi, who oversees

IHRSA’s magazines and reports. “I know

how hard it is to write a book and know

how much talent it takes.”

Tran is no stranger to drawing, as he

is the man behind IHRSA’s CBI  magazine

cartoon, “Out of Shape.” Tran says the two

are not so different, as he often featuresanimals in the monthly strip.

“I think there was a smooth transition.

The book and cartoon have the same art

style … and both involve animals,” says

Tran, who also has a comic strip for From

Scratch Pet Food.

IHRSA dipping into the children’s book

pool shouldn’t be too surprising. Part of the

organization’s mission is to help provide

solutions for the growing obesity epidemic

and dearth of inactivity by both adults and

children. So, a book that IHRSA envisions

will get kids interested in exercise with

their parents’ participation fits in perfectly.

WILL INSPIRE ADULTS, TOO

“This book will introduce them to other

sports. Kids and parents need to under-

stand that exercise needs to be part of

their lives,” Ablondi says. “The

idea of the book is to help

parents understand that

not everything is sitting

in front of a computer

screen and watching TV.They can do new sports

like racquetball or skate-

boarding over time, but

why not expose them when

they are first learning?”

With bears playing baseball,

cheetahs on cycles and elephants on ellip-

ticals, children will be introduced to new

animals, physical activities and

exercise equipment.

Conveniently, another part of IHRSA’s

 :: IHRSAWire

10  IHRSA |  www.hea l thc lubs .com

Have Passport, Will TrainHitting the Road This Summer? Hit the Gym, Too, with IHRSA’s Passport program.KRISTEN WALSH, ASSOCIATE PUBLISHER, IHRSA

IF YOU ARE A MEMBER OF A HEALTH

club that participates in the IHRSA

Passport program, you are entitled to dis-

counted (or even free, in some cases) guest

privileges at a worldwide network of health

clubs when you travel. Guest fees are dis-

counted by at least 50% for a minimum of

one visit. Passport guests may only visit

clubs that are located at least 50 miles/80

kilometers away from their home club. Logon to healthclubs.com/passport for details

and to find participating health clubs.

MAKING FITNESS FUN FOR KIDS

When Jay Ablondi, IHRSA’s executive

 vice president of global products, was

reading to his daughter Elle, now 5½,

he noticed there were plenty of alphabet

books, but not necessarily many that had

a message of exercise.

That gave him an idea. Or, actually,

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mission is to help grow the industry and

its member clubs. Those reading the book

now could easily be future members of

IHRSA clubs.

“For our industry, the idea is that it’s

never too early to instill healthy exercise

habits,” Ablondi ays. “Most of the mil-

lions of health club members in the world

are adults. Many health clubs may not

cater to kids but they can convey the mes-

sage to parents to instill exercise habits

and make it fun to exercise at an early age.

They want their children to live healthy

lives, and what better way than to have

exercise be part of their daily routine?”

IHRSA associate member Helix, creator

of the Lateral Trainer, decided to sponsor

the book. President Lenny Snyderman

says the book struck a chord with him

and that is why he decided to have Helix

be a part. He says he feels kids these days

don’t heed the words he often heard as a

child: “Go outside and play.”

“Today, we see less and less of [kids

exercising] with limited freedom due to

safety concerns as well as the growingdependence on ‘electronic’ activities,”

Snyderman says. “I was very pleased

to see someone taking the time to write

about children and fitness while utilizing

the power of IHRSA to raise a subject that

really needs more focus in our country.”

Jim Schmaltz, editor of IHRSA’s Get

 Active! magazine, and designer Samantha

Cuozzo contributed to the book. If you’re

interested in purchasing please visit

ihrsa.org/active-a-to-z.   K   r   i   s   t   e   n   W   a   l   s   h   (   2   )

 GET ACTIVE!  11

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::FoodSmarts

How To Get Kids To Eat RightBegin with the basics—e.g., breakfast, healthier snacks—and build from there.

BY STACY ACHUA

12  IHRSA |  www.hea l thc lubs .com

It’s one of the most difficult challenges parents face: getting

 your children to eat healthy. While it seems impossible at times,

there are a number of simple steps you can take to tilt the odds

in favor of your kids getting the nutrition they need to be healthy

and happy.

One thing’s for sure: It matters. Research continues to support

the importance of a healthy diet for small children and adoles-

cents, even when it comes to mental health and cognitive abilities.

The need for more effort for family nutrition is clear. Obesity

rates have nearly tripled among youth over the past three

decades. Today, about 1 in 3 children and teens in the U.S. is con-

sidered overweight or obese.

So here are some steps to take to keep your family healthy and

happy at the dining room table.

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DAILY GUIDELINES FOR CHILDREN’S NUTRITION *

Here’s what experts at the Mayo Clinic recommend for children and adolescents.

Children ages 2–3

Calories: 1,000–1,400

Protein: 2–4 oz

Fruits: 1–1.5 cups

Vegetables: 1–1.5 cups

Grains: 3–5 oz

Dairy: 2 cups

Children ages 4–8

Calories: 1,200–2,000

Protein: 3–5.5 oz

Fruits: 1–2 cups

Vegetables: 1.5–2.5 cups

Grains: 4–6 oz

Dairy: 2.5 cups

Girls ages 9–13

Calories: 1,400–2,200

Protein: 4–6 oz

Fruits: 1.5–2 cups

Vegetables: 1.5–3 cups

Grains: 5–7 oz

Dairy: 3 cups

Boys ages 9–13

Calories: 1,600–2,600

Protein: 5–6.5 oz

Fruits: 1.5–2 cups

Vegetables: 2–3.5 cups

Grains: 5–9 oz

Dairy: 3 cups

Girls ages 14–18

Calories: 1,800–2,400

Protein: 5–6.5 oz

Fruits: 1.5–2 cups

Vegetables: 2–3.5 cups

Grains: 6–8 oz

Dairy: 3 cups

Boys ages 14–18

Calories: 2,000–3,200

Protein: 5.5–7 oz

Fruits: 2–2.5 cups

Vegetables: 2.5–4 cups

Grains: 6–10 oz

Dairy: 3 cups

* Data from the mayoclinic.org

 GET ACTIVE!  13

Set the right example.This seems obvious, but you may sur-

prise yourself with how much unhealthy

food you may eat in front of your kids. Be

mindful of your own habits, especially

when the young ones are around.

Replace junk food withhealthy snacks.

Food companies are becoming much bet-ter at creating tasty finger foods that can

replace those treats with heavy calories.

While your kids may demand a specific

favorite you may disapprove of, you can

always augment their cravings with fruits

or low-calorie replacements. It’s OK to

start with minor changes, especially if

 you have fussy eaters to deal with. Small

reductions in fat and sugar add up.

Make breakfast mandatory.New research published in Public Health

 Nutrition found that kids who eat break-

fast tend to get higher grades in school.

Starting the day with breakfast is also

linked to children eating better through-

out the rest of the day. With 8–12% of

school-age children skipping breakfast,

and 20–30% of adolescents missing the

first meal of the day, it’s clear that moreparents need to strongly encourage chil-

dren to eat in the morning.

Eat as a family as oftenas possible. This not only helps boost family cohe-

sion, but it also makes for healthier fam-

ilies. Research shows that children who

don’t eat with their families at least twice

a week were 40% more likely to be over-

weight than kids who do eat with their

families. One reason is that home-cooked

meals tend to be more nutritious than

other options.

Don’t be too strict.Being too restrictive with what your chil-

dren eat can backfire. Making healthy

choices should always be framed in pos-

itive ways, or else your child will rebel

and associate good nutrition with nega-

tive reinforcement.

Use free resources to help create

nutritious habits.You don’t have to be a dietitian to make

healthy meal choices for your family. One

resource you can try is choosemyplate.

gov, which has a number of tools to help

 you track your meals and support overall

healthy eating. Created by the USDA, the

site offers advice specifically designed for

multiple age groups, including small chil-

dren and adolescents. Nutrition.gov is

another site that provides information and

guidelines on healthy eating for children.

Families who eat together are healthier! 

Research shows that children who don’t eat with their

families at least twice a week were 40% more likely to be

overweight than kids who do eat with their families.

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emember Mary Lou Retton and Mitch Gaylord? Back

in the day, U.S. gymnasts who struck Olympic gold

made off with their shiny neckwear and retired theirstar-spangled leotard. So why has Aly Raisman, who

nabbed two gold medals and one bronze at the 2012 Summer

Olympics in London, opted for an Olympic encore in Rio this

August, subjecting her post-teen body (she turns 22 in May) to

a few extra years of strain and pain?

“I felt like I wasn’t done,” Raisman says between training ses-

sions at Brestyan’s American Gymnastics Club in Burlington, Mass.

“When I finished with the [2012] Olympics I did take a year off, but

I always knew that I wanted to come back. My gut was telling me

I wasn’t done with gymnastics yet. And I’m kind of addicted to it.

I love it and I work hard. I want to win. I think about winning 24/7.”

Not that the telegenic athlete hasn’t already made quite the

name for herself on and off the stadium floor. During her “year

off,” Raisman cha-cha’d her way to the finals on “Dancing withthe Stars” and solidified her role-model status with girls and

 young women by espousing the importance of a healthy self-

image—no matter your body type.

“Cosmopolitan just did an article online listing me with

Lindsey Vonn, Misty Copeland and other athletes, stating how

we’ve all said we’re not a size zero and we’re OK with that,”

Raisman says. “I don’t have the typical gymnastics body type.

We all try so hard to fit in, to look a certain way, but we all have

different body types, and it’s OK to be a size zero—but it’s also

OK not to be.” The natural beauty extends her message of self-

care as the new ambassador for Revision Skincare.

14  IHRSA |  wwwhea l t hc lubs .c o m

a perfectbalance

As Olympic star Aly Raisman seeks to earn a spot

on the Rio squad, the gymnast explains how she

deals with competitive pressure, body acceptance

and a brutal training schedule.

BY CHRIS MANN

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GET ACTIVE!  15

bouncing back Raisman’s winning attitude and work(out) ethic are ways of life

that may have developed in the womb. Her mother, a formerhigh school gymnast, enrolled the duo in “Mommy and Me” gym-

nastics classes. Just months after graduating from high school,

Raisman captained the U.S. women’s gymnastics team, alias

The Fierce Five, to a team gold in London—all while capturing

Olympic gold in the floor exercise (the first U.S. woman to do so)

and a bronze on the beam.

Raisman seemed to hit the perfect balance of mind-body con-

trol, especially during her stellar floor performance. “I’ve learned

when I compete—and I think the other girls [would agree]—that

the less you overthink, and kind of let your body use muscle

memory, the better. I’ve been doing some of these routines for

 years, and I work out some days up to seven hours, so by the

time the meet comes, I’m always prepared.”

But nerves got the best of her at the 2015 World Championshipsin Glasgow in October. Raisman tumbled out of bounds during her

floor event, placing her a disappointing fifth in the all-around, and

was edged out of competing in the final.

Still, she remains determined to make her second Olympic

team. “Everyone has rough days,” she says. “Of course, I wish

I had done better. But I think everything happens for a reason, so

I’m using it for motivation. Because obviously next summer is the

most important.”

As the road to Rio shortens, Raisman reflects on the training

and nutrition that have made her a powerhouse gymnast and

fierce inspiration the world over.

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16  IHRSA |  w w w .he al t hc l ubs .c o m

take a nap and a bath. And I use sleeves

called NormaTec. It’s like this machine

that compresses my legs, my lower back

and hips. It works great for recovery. And

then my workout is from 5–9 p.m. By the

end of the day, I’m really exhausted. Myeyes are like half closed by my last event.

Gymnastics is probably one of the only

sports where you don’t have an off sea-

son—you’re always going. I got one day

off after World Championships, then I was

back at the gym. It’s always go, go, go.

The day after the meet, my coach [Mihai

Brestyan] says, is always preparation for

the next competition. He’s old school and

Romanian, and they don’t really believe

in taking breaks. So I trust him.

GA: What type of gymnastics training

 gives you such strength and power for

 your floor routine? 

AR: When I do two workouts a day, I’ll

do about an hour and a half of cardio and

conditioning [in between event rehearsals].It’s not like in the movie “Stick It” where

they show [gymnasts] running in and

going around the floor a couple of times

and stretching. You really have to train

 your body to endure all of the tumbling

and pounding that it takes, because you’re

flipping, and there’s so much force when

 you land. Especially if you try to stick your

landing versus taking a step, there’s so

much more shock on your body, and it

hurts more. It takes a lot of conditioning

GET ACTIVE: How are you feeling about

 your chances for more Olympic gold? 

Aly Raisman: I feel good. In 2012,

I exceeded my expectations. I hope it

goes well in 2016, but if it doesn’t, I’m

still always going to be an Olympicchampion. It’s amazing just to do it once.

Hopefully I can do it again, but I have to

tell myself that if it doesn’t happen,

I can’t let it be the end of the world.

GA: Is it fair to say you’re now eating,

sleeping and breathing your training? 

AR: Yes. Monday, Wednesday and Friday

I go [to the gym] in the morning and at

night. So I’ll do 8:30 a.m. to 11 or 11:30

a.m. Then I’ll come home and usually

“The ESPN Body Issue was the most fun I’ve had and most comfortable I’ve

ever been at a photo shoot. It’s given me the confidence to just go out there

and be completely naked and show off how hard I work for it every day.”

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GET ACTIVE!  17

to hold your body up, especially when

 you’re doing so many numbers every

single day.

GA: Which weight-baring exercises give

 you your muscular physique? 

AR: People always ask me if I bench

press or lift. But we pretty much only

do body-weight exercises. The [main]

thing I use weights on is when I do hand-

stands against the wall and put 2- or 3-lb

weights around my ankles. I’ll hold the

handstand for about a minute. I do one

exercise with a medicine ball on my back.

And I do squats with 25-lb weights on

each arm; it’s actually just bending your

knees and elevating [versus] squatting

with a huge amount of weight like peopledo at the gym. Sometimes I still have to

climb a rope with a 10-lb weight around

my legs. It’s kind of scary. Lately I’ve

been doing just a 3-lb weight. Since I just

got back from World’s, I guess that’s my

coach’s way of letting me rest. [ Laughs]

GA: How often do you eat to fuel these

relentless workouts? 

AR: I’m not one of those people who

just have breakfast, lunch and dinner.

I like to eat small meals every hour and a

half to two hours. Then I don’t get to the

point where I’m absolutely starving. I feel

like I have more energy. Of course, I’m

working out so much that I do sometimes

feel exhausted or sluggish. And that’s

why you need to refuel your body. I think

people don’t understand the impact that

having the right food and hydration has.

GA: What foods keep you revved up for

maximum fitness? 

AR: I’ve learned that carbs before a work-

out are everything, at least for me. I thinkit’s the secret to having a good workout

and being fit. I have brown rice a lot. In

the morning, I’ll eat skim milk with cereal

and whole wheat toast. Everyone thinks

carbs are the enemy, but there are a lot of

healthy options. I love watermelon. And a

banana before a workout is great. I have a

banana and a granola bar in my bag at the

gym. After my warm-up, if I feel like I’m

losing energy, I’ll have something to eat.

and am not super tired, I’ll do a face

mask. It makes me feel like I’m having a

little mini-spa day. I look forward to put-

ting on my skincare products. It’s refresh-

ing and makes me feel good. It makes me

feel pretty, so I like doing it. [ Laughs]

GA: Being confident in your own skin

is a core message you embody. How

did posing nude in 2015 for ESPN

the Magazine put this to the test for

 you personally? 

AR: It was funny because the ESPN Body

 Issue for some reason was the most fun

I’ve had and most comfortable I’ve ever

been at a photo shoot. I know that sounds

so weird, but it was one of my most favor-

ite shoots I’ve ever done just because itwas so empowering. It was so amazing to

be able to feel that comfortable.

I wouldn’t have been able to do it a few

 years ago. So I think it’s given me the con-

fidence to just go out there and not care

and be completely naked and show off

how hard I work for it every day. Q

Chris Mann is a freelance writer, author and

digital-media producer (ChrisMann.TV).

GA: In terms of focused mental energy—

and nerves—what did you learn from

 your 2015 Worlds missteps that you’re

taking with you on the road to Rio? 

AR: If there is such a thing, I almost

wanted it too bad. I wasn’t able to kind

of channel being calm and nervous at the

same time. I think I was overly anxious

and overly excited to get out there and

compete. I realized I need to learn to be

in the moment and remember to take a

deep breath. Just calming your breathing

makes a really big difference. I have to

learn how to take a step back and relax

a little more.

GA: How do you relax and renew away

 from the gym? AR: I like to have “me time” a lot. When

it’s not freezing in Boston, I like to go for

walks. And about once a week I do a thing

call “The Salt.” It’s like a float tank and

 you float in saltwater. You’re in a little

pod and you lay there for about an hour.

Normally, I fall asleep [doing it], but even

if you don’t fall asleep, just to kind of turn

 your mind off, it’s very relaxing and ther-

apeutic. And if I have time after a workout

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18  IHRSA  |  www.hea l thc lubs .com 

Cart Smarts: Dietary

patterns and sensible

portions are the key

to healthy eating.

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GET ACTIVE!  19

Thinkstock

NEW RULES! 

(for betternutrition)

THE DATA IS IN. HERE ARE THE SEVEN THINGS YOU NEED TO KNOW

ABOUT THE REVAMPED DIETARY GUIDELINES FOR AMERICANS.

BY ALEXANDRA BLACK, MPH, RD, LDN

Nutrition can seem complicated, and research keeps discovering new

ways that food affects our health and happiness. That’s why every five

 years, a group of experts in the field of nutrition and health review current-

ly available nutrition-science research. These experts, known as the Dietary

Guidelines Advisory Committee, submit a report of their findings to the United

States Department of Agriculture (USDA) and Department of Health and Human

Services (HHS), who then use the information in the report to establish the Dietary

Guidelines for Americans. The guidelines are intended to help Americans make

healthy food and beverage choices, and to provide a foundation for nutrition and

public health programs and policies. The Dietary Guidelines have been published

every five years since 1980.The guidelines change every few years as more medical and scientific evidence

becomes available. For example, recent updates include easing restrictions on

total fat intake and removal of dietary cholesterol as a nutrient of concern. This

article highlights seven things you can take from the Scientific Report of the 2015

Dietary Guidelines Advisory Committee to improve your diet. For more information

on the guidelines, visit health.gov.

1Everyone agrees about fruits and vegetables.The advisory committee noted that fruits and vegetables were the only dietary

component identified in every conclusion statement, across numerous health out-

comes considered. This means that across a wide breadth of research, fruits and

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20  IHRSA |  www.hea l thc lubs .com

 vegetables were consistently identified as

beneficial for health and part of a healthy,

balanced diet. On the flip side, consump-

tion of sugar-sweetened beverages (think:

soda, juice) and foods and refined grains

were consistently identified as detrimental

to health across all health outcomes. There

are plenty of opportunities to add fruits

and vegetables to the diet, for example by

adding a variety to a sandwich on whole

grain bread, choosing salad over grains

a few nights per week, adding greens to

a fruit smoothie, or by adding fresh berries

to oatmeal.

2Red meat is stilla red light.

Studies providing moderate to strong evi-dence regarding red and processed meat

consumption evidence consistently con-

cluded that higher red and processed meat

intake was detrimental to health. Red

meat includes animal proteins of red color

suck as pork, beef, veal, goat and lamb.

Processed meats include those such as

bacon and sausage that have been altered

by salting, curing, smoking, fermenting or

other processes to lengthen preservation

and improve flavor. Think of red and pro-

cessed meats as more of a garnish than a

staple of a health-enhancing diet. Instead

of red and processed meats, try healthier

protein options like chicken breast, eggs,

turkey, and fish, and other seafood.

3Sugar is not so sweet.Evidence has been mounting that

sugar and sugar-sweetened beverages

are linked to negative health impacts,

including type 2 diabetes, cardiovascular

disease and obesity. There have been

initiatives across the United States,

North America and Europe to reduceconsumption of sugar-sweetened bev-

erages, including a limit on the size of

these beverages, a per-ounce tax on their

purchase, and the addition of warning

labels to their packaging. The report con-

firms much of the evidence that higher

consumption of sugar-sweetened bever-

ages are harmful to health. Instead of a

soda of fruit juice, opt for water, naturally

flavored water (think: cucumber water)

or seltzer.

4You can still enjoyyour cup of Joe.

The research in this review on caffeineconfirms that moderate coffee intake—

identified as about 3–5 eight-ounce cups

per day totaling 400 mg or less of caffeine

(e.g., a Grande Starbucks is about 320 mg

of caffeine)—is not associated with nega-

tive long-term health effects. Rather, coffee

consumption is linked to a reduced risk of

type 2 diabetes and cardiovascular disease,

and there is some evidence for a protective

link between caffeine and Parkinson’s

disease. You can work coffee (or tea) into

any balanced diet, but try to keep it to one

large Starbucks or less per day.

5Pattern is the key.While previous versions of the

Dietary Guidelines focused on individual

nutrients, the 2015 report placed a higher

emphasis on overall dietary patterns. The

breadth of research indicates that overall

dietary pattern is much more important

to boosting health than individual nutri-

ents. The advisory committee concluded

that healthy dietary pattern is one that is:

• High in fruits and vegetables, nuts,legumes (like beans), seafood and

whole grains;

• Moderate in low- and non-fat diary

and alcohol;

• Low in red and processed meat, sugar

sweetened beverages, sodium and

refined grains.

Of course, this dietary pattern could

fit almost any diet—vegan, vegetarian,

Paleo, gluten free, Mediterranean and

low carb, just to name a few.

The advisory committee also recom-

mends focusing on overall dietary patterns

instead of simply cutting back on lesshealthful choices. For example, instead of

swapping a diet soda for a regular soda,

drink water instead, or choose foods high-

er in unsaturated fats (like salmon) over

those higher-fat foods (like sausage).

6The future is now.A portion of the report focused

on food sustainability. The Advisory

Committee identified a diet high in plant-

based foods and low animal meat con-

sumption as the dietary pattern with the

lowest environmental impact. A sustain-

able diet can be maintained on a number

of dietary patterns, including the vegetar-

ian and Mediterranean diets.

7Physical activity isstill important.

In addition to more healthful nutrition

habits, it is important to work on other

lifestyle habit changes to promote overall

health. These changes include cutting

back on sedentary and screen time,

eating fewer fast-food meals or mealsout of the home, and more family meals

prepared in the home. Numerous studies

have concluded that diet and exercise

programs combined work more effectively

than either one alone. Q 

 Alexandra Black, RD, MPH, LDN, is

 IHRSA’s Health Promotion Manager. She

is a physical-activity advocate with experi-

ence as a college athlete, clinical dietitian,

CrossFit coach and nutrition blogger.

Mediterranean Rules:

The regional diet is an

ideal diet choice for

all populations.

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SHOEREVIEW

Saucony Hurricane

ISO 2

On Cloudflyer adidas Ultra

Boost ST

Nike LunarTempo 2 New Balance

Fresh Foam 1080

Finding the best shoe for you has

traditionally begun by assessing thecharacteristics of your feet and gait,

and then matching them with the features

and properties of a particular shoe. If you had

a neutral gait, then your need for specialized

shoes was reduced. However, if you rolled to

the inside of your foot, called overpronation,

the thinking was that you required a more

heavily supported shoe.

This approach was based on the science-

and construction-based solutions of 30

years ago. The notion of overpronation,

and the thinking behind it, continued until

recently. The (oversimplified) idea was that

runners who overpronated risked injury if they

didn’t run in shoes that employed a structure

to correct the excessive motion.

The recent minimalist movement set in

motion an exploration and rethinking of these

long-held tenets. Yes, the use of geometry

and lighter materials have improved

running shoes and their performance.

But more importantly, it has resulted in a

paradigm shift toward the understanding

that running shoes by themselves don’t

prevent overuse injuries, because they can’tcontrol overpronation. This doesn’t mean

the accepted stabilizing technologies are

unnecessary. They actually help to resist the

premature breakdown of the shoe’s structureand performance, playing a key role in the

comfort of both your runs and your wallet.

They just can’t stop the motion that your feet

are inclined to take.

The motion of general foot types is best

served, first, by certain footwear properties,

components and designs, and, second, by

an individual runner’s preferences for fit and

feel. Of the two, fit and feel trump properties,

components and designs. All feet pronate,

and some—depending on their movement

patterns—pronate more than others.

What we suggest is a starting point within

the categories of running footwear styles,

but it’s only a starting point. Runners are

very fond of their go-to shoes, and a large

percentage of runners have been guided

toward a particular shoe at the suggestion

of a running specialty store. That suggestion

starts the learning process for what works

for runners. With all the services your local

running specialty store provides, it’s a great

place to start your search.

Keep running, my friends.

— Cregg Weinmann, Running Shoe Reviewer

for Fortius Media Group, LLC

AWARD WINNERS

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361º Shield HOKA ONE ONE Vanquish 2 MBT GT16 New Balance Fresh Foam 1080

Pearl Izumi N2 v3 adidas Ultra Boost ST Altra Provision 2.5 ASICS GT-2000 4

Brooks Ravenna 7 Mizuno Wave Inspire 12 Saucony Hurricane ISO 2 Skechers Forza

Brooks Neuro HOKA ONE ONE Tracer Mizuno Wave Catalyst New Balance Fresh Foam Zante

Newton Gravity V Nike LunarTempo 2 On Cloudflyer Saucony Kinvara 7

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GET ACTIVE!  23

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24  IHRSA |  wwwhea l thc lubs .com

There’s no expiration date on the human body, but as you age, one truism remains: use it or lose it. Staying active

should be a lifelong habit, but workouts at the gym and weekend warrior outings with friends can keep you stim-

ulated for only so long.

There’s nothing like the feeling of accomplishment that results from completing a difficult task, and challenging

 yourself in a new fitness event is a great way to get the most out of your potential—and your life. Before you reach an

age when getting out of bed is an epic task, you should attempt one of the goals we’ve listed below. Not only are they

fun and rewarding on their own, but they’ll make you feel more alive, and teach you just how much you can accomplish

when you put your mind to it.

A word of caution: These events require proper preparation and training, so do your homework. Always consult with

 your physician before beginning a new training regimen.

RUN A MARATHON

This footrace covers a distance of 26 miles and 385 yards, and

is run by men and women of all ages. Most major cities have an

official marathon, and it’s also a competitive and Olympic sport.

Many marathons are held to benefit charities, which is a draw for

many first-timers.

•How to prepare: One word: run. If you’re not a lifelong jogger

or runner, build up your distance capabilities gradually, and

make sure your heart is healthy enough for the extra work. And

invest in quality running shoes.

•Premier event: The Boston Marathon is the most famous foot-

race in the U.S., and despite the terrorist attacks in 2013, this is

still one of the most popular athletic events in the world, with

over 38,000 runners expected in 2016.

•Alternatives: If running more than 26 miles is too much, you

can try shorter runs, such as 5Ks and 10Ks. A popular race (12K)

is the annual Bay to Breakers in San Francisco.

•Fun fact: The marathon was created to honor a heroic Greek

soldier named Pheidippides, who ran from a city called Marathon

to Athens in only 36 hours.

•For more info: Visit marathontraining.com and marathonrook-

ie.com for tips on getting started.

THE

ULTIMATEFITNESSBUCKET LIST

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GET ACTIVE!  25

IN A RUT?

WANT TO PROVE THAT AGE

IS ONLY A NUMBER?

TRY ONE—OR MORE—OF THESE

CHALLENGING EVENTS.

BY JIM BRANDT

DO A TRIATHLON

A triathlon is a three-stage race that includes swimming, cycling

and running that’s performed continuously. There are four differ-

ent course lengths for a triathlon:

1  Sprint: swim (0.47 miles); bike (12 miles); run (3.1 miles);

2  Intermediate (or Olympic distance): swim (0.93 miles); bike

(25 miles); run (6.2 miles);

 3 Long course: swim (1.2 miles); bike (56 miles); run (13.1 miles);

4 Ultra: swim (2.4 miles); bike (112 miles); run (26.2 miles).

•How to prepare: Beginners should get their feet wet, literally,

in a short sprint triathlon before tackling anything more demand-

ing. But this is an event that requires tremendous endurance, andshould be rehearsed before the real thing. You also need to do

 your quick-change prep by learning how to quickly change in des-

ignated areas from swim trunks to biking gear to running attire.

•Premier event: The Ironman World Championship held in

Kailua-Kona has attained near legendary status since launching

in 1978. This is an ultra distance event, and is televised on major

networks. As you can see above, the required lengths are brutal.

•Alternatives: There are plenty of triathlons held in different

regions, so if you want to tackle this swim-ride-run trifecta, jump

into a sprint triathlon somewhere near you by checking the web-

sites in the next column.

•Fun fact: The triathlon became an Olympic sport at the 2000

Sydney Games, utilizing the intermediate distance.

•For more info: Visit triathlon.org and usatriathlon.org.

RUN AN EXTREME OBSTACLE RACE

Many variations exist of this new phenomenon of racing, climb-

ing, crawling and jumping through difficult, muddy terrain

and daunting obstacles, while avoiding, in some cases, electric

shocks. The most famous promotions are Spartan races and

Tough Mudder, which have different difficulty levels and dis-

tance requirements.

•How to prepare: Cross training is essential when gettingready for one of these events (in fact, CrossFit-style functional

training is a good prep workout style for these races). With so

many different types of races to choose from, you need to do

 your homework before committing to a specific event. Extreme

obstacle races are great for camaraderie, so do it with a friend or

group of friends when starting out.

•Premier event: Because this is still a relatively new competi-

tion, there is no one true premier event, as Tough Mudder and

Spartan battle it out to be the top promotion.

•Alternatives: There are tons of more manageable races, many

of them called “mud runs” or “adventure races.” Events like the

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26 

IHRSA |  w w w he al thc l ubs .c o m

“Superhero Scramble” has more of a party atmosphere than the

more challenging Spartan and Tough Mudder.

•Fun fact: Both Spartan and Tough Mudder races were devel-

oped by former military and Special Forces personnel who want-

ed to bring the team-building and adrenaline-pumping nature of

their training to the masses.

•For more info: Both spartanrace.com and toughmudder.com

have plenty of resources to get started, as well as extensive list-

ings of regional events.

CLIMB A MOUNTAIN

As long as there have been summits to breach, men and women

have tried to scale them. Mountain climbing requires not just

strength (to carry equipment on steep inclines) and endurance,

but an ability to handle high-altitude effects on the body. Also,

climbing can be an expensive sport, considering time invested

and amount of gear required. But when you make it to the top,

there’s no feeling like it.•How to prepare: Experience counts when climbing. You

don’t begin on the highest peak; you need to do one- or two-day

climbs to know what equipment to bring, how to set camp, feed

 yourself, and maintain your energy for daily climbing. You also

need to know when to turn back if the weather isn’t complying

or some other unforeseen difficulty arises. Competent first-aid

skills are a must.

•Premier peak: Obviously, Mt. Everest is the ultimate summit,

but that’s out of reach for most people, especially since the

recent tragedies there. Same with other exotic summits, like

K2 and similar Himalayan peaks. There’s plenty of challenging

climbs in the homeland, including Mt. Whitney in California, the

tallest mountain in the contiguous U.S. The Rocky Mountains

are also a favorite destination.

•Alternatives: You can hike places like Mt. Whitney without

spending days ascending it. While you won’t get a view from

the top, you’ll enjoy beautiful scenery and great exercise. For

inspired hiking ideas, visit modernhiker.com.

•Fun fact: A common mountain climber’s motto is, “climb

high, sleep low.” This means that after you get used to a higher

altitude, descend some distance to sleep during the night to helpavoid complications from altitude sickness.

•For more info: See climbing.com and summitpost.org for tips

on where to climb and how to prepare. Q

[FITNESS BUCKET LIST: Now With Extra Crazy]Perhaps the events we listed in the main article aren’t daring enough for you. Don’t worry—there’s plenty of death-defying

events for you to try. Of course, you may actually kick the bucket during one of these, so try at your own risk.

HANG GLIDING

While the safety record ofhang gliding continues to

improve, it’s still considered

high-risk, with one fatality

per about 1,000 flights in

the U.S. Learning training

and safety are essential, but

you do fly. (See windsports.

com for more.)

SPARTAN DEATH RACE

The name says it all, asdoes the official website:

youmaydie.com. While no

two Death Races are alike,

you’ll likely be on the move

for over 70 hours, sleep

little or not at all, carry a lot

of weight and be forced to

complete torturous tasks.

We warned you.

ULTRA MARATHON

This is a marathon multi-plied, usually under intem-

perate conditions. While

there’s no set time for an

ultra, they can last any-

where from six hours to 10

days, and cover hundreds of

miles. (See ultramarathon-

running.com for more.)

CLIFF DIVING

While Red Bull has madethis a competitive sport with

reasonable safety measures

and actual diving boards,

unregulated daredevil cliff

diving is what most adrena-

line junkies seek out, usually

in Central or South America.

(See redbullcliffdiving.com

for more.)

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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

expect in every issue.

And as a digital subscriber, you’ll be the first to read Get Active! – even before the printededition comes out.

Find us at facebook.com/getactivemagazine

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 :: IntheClub

She Contains MultitudesBeauty queen, TV host, college professor—Shabnam Islam uses multiple platforms tobring the life-affirming power of fitness to the global community. BY JIM SCHMALTZ

28  IHRSA |  www.hea l t hc lubs .c o m

SOME PEOPLE HAVE RESUMES SO

stuffed with accomplishments that you

wonder if they have a clone or two walk-

ing around helping them collect credits

and honors. Shabnam Islam—professor,

writer, fitness competitor, beauty queen,

personal trainer, philanthropist, multi-

media host—has led just one life, but it’sbeen uniquely productive. The common

denominator in her pursuits and accom-

plishments—besides hard work and a

curious intellect—is fitness.

A Bangladeshi-American, Islam

adopted a fitness lifestyle at a young

age after battling body-weight issues.

She started as a gymnast, then became

a collegiate volleyball player before

gravitating to the field of kinesiology,

where she earned a master’s degree

in exercise physiology and a teaching

position as a professor of kinesiology at

California State University Northridge.

Professor Islam’s journey through

academia has had a few diversions, to

put it mildly. She won the title of Miss

Bangladesh 2013 for the Queen of the

Universe pageant, and when ruling the

universe wasn’t enough, she tried a

stint playing roller derby (as a bruising

blocker) and competed in physique com-

petitions, all while honing an expertise

in numerous exercise disciplines, such

as Olympic lifting, kettlebell instruction, yoga and others. She was named one

of L.A.’s top-five personal trainers by

 LA Confidential Magazine, and hosts a

local show, “Eat, Move, Live LA!,” that

focuses on healthy living. Despite filling

these disparate roles, Islam finds time to

participate in a program that offers fit-

ness and nutrition instruction to families

living in low-income neighborhoods in

Los Angeles, a charitable endeavor she’s

especially passionate about.

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GET ACTIVE!  29

We met up with Islam in between host-

ing duties at IHRSA’s Live Studio, which

was held at IHRSA’s international trade

show in Orlando in late March. She spoke

candidly about her ongoing projects and

her recent battle against a life-threatening

illness that forced her to be hospitalized

for months.

Get Active: How do you go from being

Miss Bangladesh to a kinesiologist? 

Shabnam Islam: I would like to say that

Miss Bangladesh kind of filled in the gaps

of what I’m doing for my career. If you’re

going to be onstage interviewing and

hosting, you should try it in all parame-ters of life. It was different, and it’s inter-

esting to be judged solely on what you

look like. Then again, that’s predominantly

like the fitness industry, right?

GA: It’s predominantly human nature,

too, isn’t it? 

SI: Right, but I believe the pageant gave

me a platform to talk about my charity

work. I run a lot of free fitness programs

for low-income communities in the city of

Los Angeles. Not everybody has access to

this information, and being fit is not about

what you look like. It’s taking action and

being active.

GA: Would you say that the principles

of fitness help these people in other

areas of their lives? 

SI: Absolutely. These are people who

genuinely want to learn, who are strug-

gling with diabetes, hypertension, high

cholesterol, and they don’t have access

to information or how to readily use the

information. They feel overloaded andoverwhelmed. And so it’s important for

people like us, who are kinesiologists, to

have a public-health stance. We are here

to make our country healthier. We have an

obesity epidemic happening, and the only

way to combat obesity is to increase levels

of physical activity and proper nutrition.

And instead of ignoring these people who

face negative health consequences, we

should go out of our way to help them and

to teach them.

GA: How do they react when they

 start learning? 

SI: They’re so grateful. These are people

who get up at 5 a.m. and bring you freshly

baked pie because they can’t afford any-

thing else. You see the changes in their

blood panels, in their cholesterol levels,

and they’re happy. We encourage families

to come together, because we realize that

if you target the parents, it has a trickle-

down effect. So not only are we making

families healthier, we’re making the fam-

ily dynamic stronger. I believe physical

activity has the power to do that.

GA: How difficult is it to get them toeat right?

SI: I think it’s just showing them that, lis-

ten, a value meal at McDonald’s will cost

 you almost $8. You can feed a family of

four in one meal for $8, not just per per-

son. It doesn’t always have to be organic

food, it doesn’t have to be expensive.

Eating healthy can be affordable. They

can go to their local grocery store, buy

some slightly processed chicken breast,

take the time to cook it with their family,

eat as a family unit, and you start to see

those changes in behavior occur.

GA: What do you learn from these

families when you work with them? 

SI: Honestly, I’ve spent most of my career

in the fitness industry, and it’s very easy

to make judgments about people when

 you don’t know their situation. Teaching

at a university and having over 15 years of

experience in the field has shown me you

don’t always understand someone’s posi-

tion. You need to learn to sympathize and

not judge, because we’ve all been over-

weight. We know what it’s like to overeat,

indulge over Thanksgiving and Christmas.We know that it doesn’t feel good to

walk around when we’re 5, 10 lb heavier.

Imagine what that’s like when you’re

100, 200 lb heavier? If you take the time

to think about it and reflect on it, I feel it

could change anybody’s viewpoint.

GA: Do you think the fitness industry

 is doing a better job of serving

 special populations?

SI: I think there’s still a big gap with

some people. We are starting to see a

huge boost in social media, which is

giving people an avenue to talk about fit-

ness, but when you look at Instagram or

Facebook, you rarely see people who are

obese and overweight posting, and when

they do, unfortunately, a lot of people

shame them, which is just not the way we

should be. We can make this country a

healthier place if we just stop judging.

GA: What sort of lessons have you

 learned about staying body positive?

What would you tell a young girl who maybe has some self-esteem problems? 

SI: Not a single cell in your body is the

same today as it was, say, five years

ago. You are a brand-new person. You’re

constantly changing. So there’s nothing

about you that you should compare to

somebody else who may be the same age

as you. From the smallest microscopic

level, you are you. So to compare and

contrast does nothing but actually make

us insecure.

“You need to learn to

sympathize and not

 judge, because we’ve all

been overweight,” says

Islam. “We can make this

country a healthier place

if we just stop judging.”

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30  IHRSA |  www.hea l thc lubs .com

GA: What did you take away

from your experience of being

Miss Bangladesh?  

SI: It was a great experience.

I met some incredible women

from all over the world, but

I realized that this platform is

not for me. If you do something

and learn that it’s not meant

for you, it’s probably the best

learning experience you can

have. I do figure competitions

and lots of other things, but it’s

important to remember that

I am not defined by one char-

acteristic. I am not just a body-builder. I am not just a profes-

sor. I am not just a woman. I’m

a multitude of things, and it’s

OK to view yourself as a jack-of-

all-trades and a master of none.

GA: What inspires you?

What keeps you going? 

SI: That’s a great question.

I always find myself being very

self-motivated, which I know

doesn’t happen for a lot of

people, but there’s a reason for

that. I was very sick between

2012 and 2014, so I went from

being really fit to really sick.

GA: What happened? 

SI: They thought I had cancer

at first, then thought I had all

sorts of other diseases, and it

ended up being a neurological

disorder. But I was so sick.

I lived at Cedars-Sinai hospital

for more than a year. When you don’t have control over your

life, when you are too ill, too obese, too

busy, nothing feels good; it’s the worst

point in your life.

GA: Are you fully recovered now? 

SI: Everything’s fine. But I’ll never forget

it. I know what it was like to live in a hos-

pital bed, depending on everybody to feed

 you, bathe you, change you, clean you,

and you’re only in your 20s. I know what it

was like to almost lose my life to a disease,

and the only thing that my doctor said that

kept me alive was that I was very healthy

for the first 28 years of my life. And I’ll

always remember that health is wealth. Q

To contact Shabnam Islam, email her at

[email protected], or visit her web-

site, shabnamsays.com. Follow her on

Twitter.com/shabnamsays; Instagram.com/

shabnamsays; and Facebook.com/shabsays.

“I know what it’s like to live in a hospital bed,

depending on everybody to feed you, bathe you...

 And I’ll always remember that health is wealth.”

 :: IntheClub

Shabnam Islam (right) interviews

Molly Kemmer, IHRSA chairperson,

at the IHRSA 2016 trade show.

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Enjoy Discounted Guest

 Privileges Worldwide

When You Travel

If your club is a member of IHRSA and participates in thePassport Program, you are eligible for guest privileges at a

network of clubs worldwide when you travel.

Ask a club employee for program details.

Search for clubs online at

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I’VE BEEN OVERWEIGHT SINCE

I was 5 years old. Everyone in my

family besides my aunt is over-

weight and unhealthy. Genetics is

a big factor, but so is upbringing.

I didn’t have the best childhood.

My mom, a single parent, has some

mental health issues, so at age 11,

I moved in with my uncle. You find

ways to cope with that kind of trau-

ma. Food made me feel better, so

I ate to negate my feelings.

At 22, I moved back with my mom

temporarily to assist my aunt—an

energized and energizing PR exec—

in helping my mom recover from

knee-replacement surgery. My aunt and I went to an event where I was photographed

wearing on old suit of mine. When I saw those pictures, a switch in my head went off.

I was like, I can’t believe that’s me. I do not want to look like that. Fortunately, my aunt is a force who pushed me in the right direction—by forcing me to

go to the gym. 

Motivation to Change 

For the first few months, she was like, “I don’t care if you go and sit on the stairs at the

gym—but you’re going. You’re not sitting in the house.” So I went. And I went.

It’s the same story for everyone, really, when you start your journey with diet or exer-

cise or both: the first few months can feel miserable. But there’s something in you that

switches, and it becomes a habit. It becomes that thing that kind of grounds you. But one

of the trainers I worked with put it in perspective. He said, “If you put your health and

fitness first, everything else in your life kind of falls into place.”

 ::Results

32  IHRSA |  www.hea l thc lubs .com

Ain’t No Mountain High Enough 

His words stuck with me. I started going

to the gym three to four hours a day. My

trainer invited me to train for a Tough

Mudder—a 13-mile obstacle race. Having

an event to train for taught me how to

set small goals, which in turn gave me a

reason to keep hitting the gym. So I set

a series of weight-loss goals for that race,

which I ran at about 260 lb. And then

I trained for my next event. If you’re going

to the gym and know that in four months

 you’ll have to run 16 miles up and down

a mountain—which is what I did last fall

at the Spartan Race in Vermont—you have

a clearer sense of what you’re working for.

I also started eating right and writing

down everything I consumed, other than

water. I counted calories. I focused all of

my attention on my fitness and health.Soon, the dead-end job I was in turned

into the job I have now at a nutrition

store, where I help people write diets and

get ready for fitness shows. I dropped a

lot of weight, and went back to college

full-time—and I have a 3.7 GPA. Now I’m

on my way to fulfilling a lifelong dream

by becoming a police officer.

Progressing with your fitness goals

gives you the backbone, drive and deter-

mination to base the rest of your life on. Q

Overcoming ObstaclesUsing extreme races as his goal, he discovered he could meet the toughest challenges. BY THOMAS MCNAMARA

Thomas

McNamaraAge: 24

Residence: Boston 

Height: 5’ 8 ½” 

Before: 22 years old / 360 lbAfter: 24 years old / 200 lb

Total pounds lost: 160

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 F o r  t h e  f r s t  t i m e

 ,  s t a b i l i t y  a n d  su

 p p o r t  c o m e  i n  a n

 

u l t r a l i g h t  p a c k a g

 e .  T h e  n e w O n C l o

 u d  y e r,  b u i l t  f r o m 

 Z e r o -G r a v i t y  f o a m

,  w e i g h s  l e s s  t h a n

 1 0  o z  y e t  o  e r s 

 u n r i v a l l e d  s u p p o r t 

 a n d  c u s h i o n i n g  c o

 m f o r t. I t s  p a t e n t e d

 

C l o u d T e c

 ®  s y s t e m  m e a n s  a  s o f t e r  l a

 n d i n g  a n d  a  m o r e

 

 e x p l o s i v e  t a k e - o . L o n g  r u n

 s  h a v e  n e v e r  f e l t  s o

  s h o r t.

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