Spring/Summer 2010 Get Active! Magazine

HappyFeet!

Choose the Best Training

Shoe for You

LOSE WEIGHT

HOW PROBIOTICS CAN HELP YOU

20 Ways to Boost ResultsTraining and Diet Tips That Really Work

Olympic Star

Alicia Sacramone

FINDS HER PERFECT BALANCE

healthclubs.com SPRING/SUMMER 2010

GET MORE FROM YOUR

CARDIO!Try These 3

Hot Workouts

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AwesmDay Chris-GET ACTIVE 01F.indd 1 02/05/10 06:40:04 PM

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Contents :: Spring/Summer 2010

COVER STORY

16 Balancing ActGymnast Alicia Sacramone reflects on the

highs and lows of a dramaticOlympic career.

By Chris Mann

TRAINING

22 20Ways to BoostYour ResultsThese quick tips can help you getmore

from your hard work.

By Jim Schmaltz

34 3 Hot CardioWorkoutsPotent 30-minute sessions froma top trainer.

By Brad Schoenfeld

GEAR SUPERFEATURE

28 2010Shoe ReviewEverything you need to know to

choose the best athletic shoe for you.

By Cregg Weinmann

16HowAliciareaches forthe stars

28Take a step

into comfortand fitness

22Serving upsmart fitnessandhealthtips.

34Make your

cardiomoreeffective

S P R I N G / S U M M E R 2 0 1 0 | GET ACTIVE! 1

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Alicia Sacramone photographed inLos Angeles by Cory Sorensen.Wardrobe by Krystal Debord.Hair and makeup by Bren Dixie.

HappyFeet!

Choose theBest Training

Shoe for You

LOSE WEIGHT

HOWPROBIOTICS CAN HELP YOU

20 Ways to Boost ResultsTraining and Diet Tips That Really Work

Olympic Star

AliciaSacramone

FINDS HER PERFECTBALANCE

healthclubs.com SPRING/SUMMER 2010

GET MOREFROM YOUR

CARDIO!Try These 3

Hot Workouts

DEPARTMENTS/COLUMNS

3 Publisher’s WelcomeBy Jay M. Ablondi

5 The Active! LifeNews and notes on all things fitness.Compiled by the Editors

14 Food SmartsThe amazing power of probiotics.

By Andrea Platzman,MS, RD

38 In the ClubJ.R. CELSKI:How the Olympic speed-

skater went from a hospital bed to the

medal podium in only five months.

By Chris Mann

40 ResultsDiagnosedwith diabetes and losing

hope, she joined a gym and lost 100 lb.

By Lori Yates

14How “good”

bacteria keepyou healthy

12Change alife with

“Get ActiveAmerica!”

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

Contents :: Spring/Summer 2010

38J.R. Celski’samazingcomeback

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::Publisher’sWelcome

Since the days of Eleanor Roosevelt, it has beencustomary for the first lady to choose an issueabout which she cares deeply and use herunique position to raise public awareness. Inthe 1980s, Nancy Reagan made headlines withher “Just Say No” anti-drug campaign. (I can’tsay it was taken too seriously bymy classmates,but at least it was easy to remember!)Earlier this year, First Lady Michelle Obama

launched an ambitious campaign to combatchildhood obesity, called “Let’s Move!” It hasfour principal goals: educating parents aboutthe importance of proper nutrition and exer-cise for their families; reducing fat, sugar andprocessed foods in meals; making nutritiousfood more accessible; and increasing theemphasis on physical education.The stakes are high. One in three American

kids is overweight or obese, and the UnitedStates spends $150 billion a year treatingobesity-related illnesses.“We want to eliminate this problem… in

a generation,” Mrs. Obama said in unveilingthe program on ABC’s “Good MorningAmerica.” As parents of two young girls,she and President Obama have made some

simple choices in order to improve theirfamily’s health. These include limiting timespent watching television, mandating “out-door” time, and preparing healthy food totake to school.I applaud the first lady for taking on a prob-

lem that, while serious and growing, canactually be solved — or at least greatly miti-gated— through simple, commonsense action.Children look to adults, especially their

parents, as role models.When we incorporateexercise into our daily lives, we are showingkids how to make wise choices for themselves.Healthier, more physically fit kids are

also smarter kids. An expanding body ofresearch shows that exercise improves brainperformance by boosting memory andcognitive processing speed.

We can ignore the warning signs and thefacts at hand, and continue to raise a genera-tion of overweight and obese children, whowill suffer a lifetime of health problems. Asthey grow, their brains and bodies will bedenied the countless benefits attributed tobeing physically active, and they may neverreach their full potential.On the other hand, we could take steps

(pun intended) to ensure that we raise ageneration of more active, healthier, happierand smarter children.The choice is clear. Let’s Move! Let’s Get

Active!

ABOUT IHRSAFounded in 1981, theInternational Health, Racquet& Sportsclub Association(IHRSA) is a nonprofit associa-tion representing more than9,800 health clubs worldwide.IHRSA and its member clubsare dedicated to making theworld healthier through regularexercise and fitness promotion.

CEO & PRESIDENTJoe Moore

BOARD OF DIRECTORSDavid Patchell-Evans,ChairpersonGoodlife Fitness Clubs

Lynne BrickBrick Bodies Fitness

Rick BeusmanSaw Mill Club

Bob ShouldersFayetteville Athletic Club

Mike RaymondCurves International

Susan CooperBodyBusiness Health Club & Spa

Art CurtisMillennium PartnersSports Club Management

Sandy HoefferWestern Athletic Clubs

Chuck RunyonAnytime Fitness

David HardyClub Fit Corp.Fitness IndustryCouncil of Canada

Kilian FisherILAM - Ireland

Kay YuspehLeisure Sports

Bill McBrideClub One

Gene LaMott, Ex-OfficioTW Holdings

SPECIAL ADVISORLATIN AMERICARichard BiltonCompanhia Athletica

The First Lady PutsFitness FirstMichelle Obama fights childhood obesity with “Let’s Move!”

Yours in health,

Jay AblondiPublisher

P.S. For a wealth of ideas about living healthier,visit letsmove.gov.

S P R I N G / S UMMER 2 0 1 0 | GET ACTIVE! 3

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Volume 6 issue 1. Get Active! magazine (ISSN 1520-8397) is printed quarterly in the U.S.A. and is distributed through leading gyms and health club facili-ties and paid mail subscriptions. ©2010 by IHRSA. Title is protected through a trademark registration in the U.S. Patent Office. Canada Post InternationalPublicationsMail (CanadianDistribution)SalesAgreementNo.1041622.Publishedby IHRSA,70FargoStreet, Boston,MA00221.All RightsReserved.ThirdClass Postage paid at Pewaukee,Wis. POSTMASTER: Send address changes to: Get Active!, c/o IHRSA, 70 Fargo Street, Boston, MA 00221. Please enclosemailing label or call (800) 228-4772. Reproduction in whole or in part without permission is prohibited. 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 toestablish that the individuals and firms in Get Active! are reputable and will give reliable service. The appearance of these advertisements does not consti-tute an endorsement byGet Active! or IHRSA.Get Active! does not endorse any form ofmedical treatment, nor does it encourage you to undertake any suchtreatment on your own. We urge you to see your family physician before undertaking any kind of medical treatment. IHRSA accepts no responsibility or lia-bility, either expressed or implied, for any products featured, advertised or demonstrated herein.

EDITORIALJim Schmaltz EDITORIAL DIRECTORJay Ablondi PUBLISHER

LynnWeatherspoon MANAGING EDITOR

ARTMichelle Brown ART DIRECTOR

PRODUCTIONPamWells CONSULTING PRODUCTION DIRECTOR

CONTRIBUTORSChris Mann, Andrea Platzman, Brad Schoenfeld, KristenWalsh, CreggWeinmann, Lori Yates

ADVERTISING SALESihrsa.org/cbi

Main Office Number(800) 228-4772(617) 951-0055

fax: (617) [email protected]

Michele Eynon VICE-PRESIDENT OF ADVERTISING(617) 316-6760

Jessica Gutstein SENIOR ACCOUNT EXECUTIVE(617) 316-6762

Donna Garrity ACCOUNT EXECUTIVE(480) 575-1486

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Will Finn ADVERTISING BUSINESS DEVELOPMENT(617) 316-6755

CIRCULATION AND SUBSCRIPTIONKristenWalsh SENIOR EDITOR

INTERNATIONAL HEALTH, RACQUET & SPORTSCLUB ASSOCIATIONJoeMoore PRESIDENT & CEO

Anita Lawlor CHIEF OPERATING OFFICERHelen Durkin EXECUTIVE VICE PRESIDENT OF PUBLIC POLICYJay Ablondi EXECUTIVE VICE PRESIDENT OF GLOBAL PRODUCTS

IHRSASeaport Center

70 Fargo St., Boston, MA02210Ihrsa.org

HealthClubs.comCopyright 2010 IHRSA

GA! on the WebVisit

HealthClubs.comFind more fitness info and a club directory at

HealthClubs.com.

HealthClubs.comUnlike magazines, an active lifestyledoesn’t take weeks off. That’s whereHealthClubs.com comes in. Thiscomprehensive site begins where the publication ends, providing anongoing conversation with the

fitness community, where training,nutrition and lifestyle tips can be

gleaned from a multitude ofresources. HealthClubs.com alsofeatures a search engine thatlocates quality health clubs

anywhere you might be, highlightingthose facilities that participate in the

IHRSA Passport Program. Stay in touch with the global fitness

community by regularly visitingHealthClubs.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 withthe tools you need to influence the political process when legisla-tion threatens — or enhances —your ability to get the most out of your health-club experience.

Exercise your rights! Visit HealthClubs.com.


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TheActive!Life|| Exercise || Fitness || Health || Wellness || Active Lifestyle || Food || Nutrit ion || IHRSA wire || BY THE EDITORS

EXERCISE & FITNESS

Stop Freaking Out!Avoid cyberchondria: Use a cool head whensurfing the Net.

Looking for answers to troubling physical symptoms on theInternet is common. It’s cheaper than going to the doctor,and information is retrieved instantaneously. Unfortunately,

self-diagnosis using online feedback can also be counterproduc-tive and even dangerous.

Experts have a name for it: cyberchondria. It’s the Internetcousin to hypochondria, and it can lead to panic and bad deci-sions. According to research by the Microsoft Corp. — and theyshould know — eight in 10 American adults look for medical information on the Web from time to time. You probably are oneof them. While much valuable data can be gleaned from qualified

sites, quackery and misinformation abound, which should beobvious to anybody who surfs the Net.

Gathering information is one thing; self-diagnosing withoutmedical training can lead to trouble. Stick to Web sites sponsoredby reliable sources (such as government sites), and if you have ahealth problem, don’t scare yourself by Googling “cancer” for every ache and pain; see a health-care professional instead. Appropriateand effective treatment — not to mention peace of mind — is wellworth the cost.

And when it comes to the Internet, stick to the more essentialcontent: cats playing pianos. Ph

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Imag

es

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6 IHRSA | www.hea l thc lubs . com

It Takes an Hour (or Half) forWeight-Loss SuccessFinding the perfect workout to stay fit and trim is never easy,but a just-released research study may have taken some of the

guesswork out. According toresearch published in The Journalof the American MedicalAssociation, women who aremiddle-aged or older were able toprevent weight gain by engagingin one hour of moderate-intensityexercise or one-half hour of vigorousexercise per day.

This study was extensive, lasting13 years and following more than34,000 women, with its lead authoran associate professor of medicineat Harvard Medical School. Theresults also showed that womenwho didn’t make the one-hour-dailygrade reaped health benefits fromeven short amounts of exercise,though they did gain more weightthan those who exercised longer.

THE TAKEAWAY The researchers classified moderate-intensityexercise as brisk walking, casual bicycling or even ballroomdancing. Vigorous exercise was characterized as swimming laps,jogging or playing tennis. Using these guidelines, you should beable to see where your routine fits and how you need to adjust itto control your weight.

TheActiveLife || EXERCISE & FITNESS

a strategy for celluliteCellulite, the cottage cheeselike dimples that usually cling to thighs and hips, arenotoriously difficult to eradicate. Even elite-level athletes with minimal body fat can have cellulite. Yet, those who train like fitness athletes and bodybuilders tend to have fewer struggles with cellulite than most.That’s led some training experts to recom-mend intense anaerobic exercise, such asweightlifting and sprint-type activities, toincrease the stimulation of fast-twitch muscle fibers that help remove cellulite.THE TAKEAWAY Take your anaerobic training upa notch to combat cellulite. For example, tryincorporating brief, all-out sprints into yourregular cardio workouts. Do 30-second bursts every three minutes during treadmill, lifecycle,swimming, jogging or road cycling. Work gradually toward all-out sprints to lessen injury risks.

[ research shows ]

Working OutSaves Your HeartIncidence of coronaryheart disease is 150%lower among womenwho exercise regularly(at least 3.5 hours perweek) as compared towomen who do notexercise, according to aNurse’s Health Study.

ExerciseRx

Put some extra pep inyour step to wipe outbothersome cellulite.

Put some extra pep inyour step to wipe outbothersome cellulite.

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Swimming is just oneway to satisfy yourdaily exercise dose.


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THE 10-MINUTEHAPPINESS SOLUTIONJust 10 minutes of moderate-intensity exercise can help those suf-

fering from depression and anxiety by improving their confidence andself-esteem, and by providing positive distraction and coping skills, says the

Mayo Clinic Women’s HealthSource.THE TAKEAWAY Experts at MayoClinic.com advise the following steps when beginning anexercise program to help relieve depression.• Identify what you enjoydoing. Do what you enjoyto help you stick with it.

• Get your mental healthprovider’s support.Discuss concerns about anexercise program and howit fits into your overalltreatment plan.

• Set reasonable goals.Tailor your plan to yourown needs and abilitiesrather than trying to meetunrealistic guidelines.

• Don’t think of exercise asa chore. Look at your exer-cise schedule the same wayyou look at your therapysessions or medication —as one of the tools to help you get better.

• Address your barriers. If you think about what’s stopping you from exercising, you canprobably find a way to counteract it.

• Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction,no matter how small. For instance, if you skip exercise one day, that doesn’t mean youcan’t try again the next day.

[ research shows ]

Run forYour LifeOr perhaps we should

say,“Run to improve

your life.”The National

Runner’s Health Survey

says running 40 miles

per week may reduce

the risks of stroke by

69%, coronary heart

disease by 37%, and

diabetes by 68%.

That’s how many cases of cancer are linked to obesity every year inthe U.S., according to the American Institute for Cancer Research.100,000


You don’t need aprescription for thisdepression treatment.

CARDIO ATNIGHT?MAYBENOTSome people find it difficult to get themselves to work out in the morning, but you may get better overall fat-burning results fromdoing your cardio workout earlier in the day.Metabolism stays elevated for a long period of time after any workout. If you do your cardio at night, you still burn calories during

the session, but you fail to take advantage of the after-burn effect because your metabolic rate drops dramatically as soon as yougo to sleep. One study demonstrated that subjects burned a kilogram (2.2 lb) of fat sooner when they exercised in a fasted (empty-stomach) state in the morning than when they did it later in the day or in the evening.THE TAKEAWAY Don’t take this to mean cardio is for mornings only. The important thing is to simply get in your workout when youcan. But try to do at least 20–40 minutes a day at a moderate walking pace. You really begin to burn fat after the 20-minute mark.

Don’t put a foot in thegrave. Use it for running.Don’t put a foot in the

grave. Use it for running.

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8 IHRSA | getact ivemagazine.com

Practitioners of Zen meditation not onlyhave thicker brains, they may also haveless sensitivity to pain, according to

a study published in the journal Emotion.Scientists from the University of Montrealused MRI scans and found that the brains ofZen meditators had enhanced corticol thick-

ness and greater resistance to painwhen heat was applied to their

calves. A separate study in theJournal of Alzheimer’s Disease

showed that after eight weeks of meditationin the Kundalini yoga tradition, subjects hadincreased blood flow in the brain and scoredhigher on memory tests.THE TAKEAWAY There are many greatresources available for a variety of medita-tion techniques. At the very least, findingquiet time and developing stress manage-ment can help your overall health,since stress can lead to brain atrophy andweight gain.

Hip-WaistRatio Key toLongevityWhile body mass index (BMI)remains the key measure physi-cians and health-care expertsuse to determine mortality, a study from the journal Annalsof Epidemiology notes that waist-hip ratio may actually bea better indicator of longevity.Specifically, risk of early deathwas 75% higher for individualswhose waist was larger thantheir hips. This is underscored ina recent study presented at theAmerican Stroke Association’sStroke Conference asserting that abdominal obesity increasesrisk of diabetes, high bloodpressure and high cholesterol,all of which increase the likeli-hood of stroke. THE TAKEAWAY Keep an eyeon your belly blubber. This is where the metabolicallydangerous body fat lurks.

TheActiveLife || H E A L T H & W E L L N E S S

While urban areas tend to be healthier than rural counties, there are still plenty of cities outthere that exceed the national average obesity rate of 26.5%. The latest Gallup-HealthwaysWell-Being Index revealed the most obese metropolitan areas in the United States, andyou’ll find the top 10 overfed and under-exercised areas below, followed by the obesity rate.

n (tie) Montgomery, Ala., and Stockton, Calif.: 34.6%

n Visalia/Porterville, Calif.: 34.1%

n York/Hanover, Pa.: 34%

n Flint, Mich.: 33.9%

n McAllen/Edinburg/Mission, Texas: 33.7%

n Bakersfield, Calif.: 33.6%

n (tie) Lynchburg, Va., and Huntington/Ashland, West Va., Ky., Ohio: 33%

n Kingsport/Bristol, Tenn., Va.: 32.9%

[ research shows ]

OmmmMG! Zen May Give You a Bigger Brain

Fat City:HERE’S YOUR BIG 10

FOR WRINKLES, TRY TURMERIC Having trouble smoothing wrinkles? Newcreams featuring the curry spice turmeric have shown promise in recent studies.Some use it in home remedies, making a paste by combining it with milk cream.

Quick Tip

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GA0410_5_12ActiveLife_Ship_GATheActiveLife 4/20/10 11:33 AM Page 8

Run Around The Parks, Dine Around The World.It’s the most magical night run ever! You’ll race under the stars through Walt Disney World® Theme Parks and enjoy a private afterparty at the Epcot® International Food & Wine Festival exclusively for runners and their friends*! Plus enjoy a full slate of weekend fun.

*Afterparty admission requires separate ticket for non-race participants.

Saturday • October 2, 2010 • 10 p.m. • disneywinedinerun.com

© Disney S&R 10-15740


Photos:T

hinkstock

TheActiveLife || ACTIVE LIFESTYLE

SummerSlimmingWith the weather improving,you’re doing more physicalactivities outdoors. Ever won-der how many calories you’reburning? Using the calculatorat CaloriesPerHour.com, wefound out how many caloriesare burned during a few common summer activities.Note: These are based on a150-lb individual during onehour of activity.

[ research shows ]

Have you heard of NEAT? It’s an

acronym for “non-exercise activity

thermogenesis” — thermogenesis

meaning body fat-burning. Experts at the

Mayo Clinic believe that NEAT is an under-

appreciated way to fit a bit of weight-loss

energy into your day, even at the office.

James A. Levine, MD, who is a professor of

medicine in Mayo’s department of endocrinol-

ogy, says that even minor lifestyle adjustments

for our NEAT activities can increase weight loss

by up to 20%.

To that end, Levine devised a “healthy office”

guide to making workplaces more fat-fighting-

friendly. One Minneapolis office tried it, and

18 workers lost a total of 156 lb in six months by

utilizing the super-NEAT approach, and 143 lb

of those were pure body fat. Here’s what they

did, according to Healthday.com.

� Chairs and traditional desk-seating were

replaced with desks that came attached to

treadmills. Walking tracks were installed

around the circumference of the office to

facilitate “walking meetings.”

� Landline phones were replaced with

mobile sets.

� Spaces for games such as Wii and foosball

were made available.

� Workers were also offered nutrition

counseling.

While some of these changes aren’t practical

for all work environments, it underscores the

fact that even minor changes that inspire

activity can reap surprisingly large benefits.

Getting Your Workout at Work

That’s the approximate number ofinjuries per year for people whileusing golf carts — yet another reasonwhy getting out of the cart to walkthe course is better for you.

13,000

They got the memo:Moving at workburns fat.

Activity Cal. Burned per hour

(for 150-lb person)

Swimming (leisure, not laps) 408Golf 306Beach volleyball 544Hiking 408Canoeing 238Bicycling 544Mountain biking 578Rollerblading 476Softball 340Tennis 476Walking (3.5 mph) 259

Looking for anoutdoor option?

Mountain biking is a

great calorieburner.


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

Photos, clockwise

from

top: Thinkstock (2); iStockph

oto


LABELS, RESTAURANTS UNDERCOUNT CALORIESLabels lie. So do restaurant menus and nutritional information postings. That’s according to astudy in the Journal of the American Dietetic Association, which found that many foods and dishes

in stores and restaurants have more calories thanlisted. Overall, the researchers from Tufts Universityfound that the labels and menus undercounted calorie totals by an average of 18%, and in somecases, the foods and meals had double the amountof calories listed. The study did not speculate onwhat caused the discrepancy.This is disturbing news to anybody who counts

calories — especially since calorie information postingworks. Another recent survey found that in Starbucksstores that list calories, customers consumed fewercalories than at stores that didn’t havethe postings. THE TAKEAWAY Unfortunately, you can’ttrust labels and restaurants to be accu-rate with calorie totals. So stay vigilantand don’t blow your diet on faulty info.

[ research shows ]

That’s the average amount of sugar-laden drinks Americans consume every day. That’s about 300 calories — up 46calories from just a decade ago!28 oz

caption to go herecap-tion to go herecaptionto to go here

Fiber Helps YouLive LongerThose of you who prefer living to dyingmay want to get a littlemore fiber in yourdiet. New researchreveals that those who down ampleservings of this supernutrient had a longerlife span than thosewho didn’t. THE TAKEAWAY Adding 10 g of fiber per day to your diet can cutoverall mortality by9% and death fromcoronary diseaseby 17%.

Yep, Fatty Foods AreAddictive — LiterallyYou probably never thought Ben & Jerry had any similaritiesto Scarface and Pablo Escobar, but scientists may beg to dif-fer. A study in the journal Nature Neuroscience reports thatthe same pleasure centers involved in cocaine dependencymay be to blame for junk-food addiction. The three-monthstudy focused on rats whose brains changed as they gorgedon cheesecake, bacon and other fattening fare for 23 hoursper day. The critters ended up obese and addicted to thefood, so much so that even electric shocks couldn’t keepthem from the sugary, high-calorie treats. Sure, this studyused rats, but it does give a glimpse of the power of today’sjunk food to overcome our good sense and self-control.THE TAKEAWAY If you keep it out of your mouth, you’ll keep itout of your brain. The best option is to remove the tempta-tions of eating stuff you know is bad for you. Don’t keep it inthe house. And slap a Post-It note on your dashboard saying,“This car does not stop for fast food.”



When you skip exercise for a fewdays, how do you feel? Lethargic?Bloated? Unhappy? Just think:

Some people feel that way all the time!Who do you knowwho couldmost benefit

from regular physical activity? A parent? Yourspouse? A neighbor? It may have been so longsince he or she exercised that they have forgot-ten how good it makes them feel, or maybe theythink they are so out of shape or overweight thatthey’re beyond help. Here’s where you come in.Why not bring the friend/neighbor/relative

to your health club with you for a no-obligationvisit, perhaps for a fun, beginner-level groupfitness class? The easiest way to do this is to aska manager at your club if they’re participatingin Get Active America! 2010, held during themonth of May at clubs across the country.Get Active America! is the health-club

industry’s national community health initia-tive and membership drive, which this yearkick-starts the U.S.’s first-ever NationalPhysical Activity Plan.The National Plan addresses six precisely

defined goals:1) Make a compelling and urgent case for

increasing physical activity in theAmerican population.2) Provide a clear road map for actionsthat support short- and long-termprogress in increasing Americans’physical activity.

3) Develop strategies for increasing physicalactivity in all population subgroups andreducing disparities across subgroups.4) Create a sustained and resourced socialmovement that provides for ongoingcoordination, partnerships, capacity buildingand evaluation.5) Develop new and innovative strategies forpromoting physical activity.6) Undergo periodic evaluation to assessachievements in increasing physical activity.

“Get Active America! is a great example offitness professionals working together tostrengthen the culture of physical activity intheir local communities,” observes SheilaFranklin, the executive director of theNational Coalition for Promoting PhysicalActivity, theWashington, D.C.-based non-profit organization that’s been charged withoverseeing the National Plan.A healthier nation will be achieved one

body at a time. If you get one person to startexercising, and she gets someone else tostart, and so on and so on … you will havemade a world of difference.

NEED SOMEEXTRA CASH?WorkWhereYouWork Out!These days, many Americansare picking up a second (orthird) job in order to makeends meet. If you coulduse some extra income,consider a part-time job inthe fitness industry.You might be pleasantly

surprised by the averagehourly rate of pay for part-time positions at healthclubs, including:• Specialty personal trainer:$33.40

• Pilates instructor: $31.48• Yoga instructor: $30.74• Personal trainer (in-sessionrate): $29.54

• Tennis instructor: $29.00• Aquatics instructor: $18.00• Group exercise/aerobicsinstructor: $24.62

Log on to healthclubs.com/jobs today to post yourresume, search and applyfor jobs, and for more com-pensation data and otherfree job-seeker resources.Special: Use the promocode GETACTIVE to save$5 when you make yourresume “hot” for extraexposure to the industry’stop employers.

Giving the Gift of Fitness

TheActiveLife || IHRSA WIRE

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::FoodSmarts


IN TODAY’SWORLD OF FOOD-SAFETYscares, antibacterial kitchen cleanersand bacteria-resistant cutting boards,the message is clear: Eradicate bacteriaif you want to stay healthy. Soundadvice? Yes, unless you are talking abouta different breed of bacteria — the goodkind. These “friendly” bugs, which natu-rally inhabit the intestinal tract, havetaken on the term “probiotics.”Coined from two Greek words mean-

ing “for life,” probiotics are the bacteriayou need. In fact, not having enough ofthem can signal some trouble ahead. Atthe same time that food-borne illnessesare posing more of a problem, allergies,intestinal conditions and autoimmunediseases are also on the rise. “Thoughno one knows why, some researcherssuggest there is a link between theseconditions and our modern lifestyle,which affords less exposure to benefi-cial bacteria,” notes Kristin Latzo, MS,nutrition health and wellness consultantin Seattle.Probiotics are not a new concept.

Europeans have been taking them foryears, buying everything from fruitjuices to cheeses to yogurts that havebeen injected with friendly bacteria.Recently, these products have beenmaking their way into the U.S. marketin increasing numbers. However, arecent national survey carried out byOpinion Research Corporation revealedthat only 15% of American adults werefamiliar with probiotics.

MEET THE GOOD BACTERIAHealthy bacteria in the form of intestinalflora flourish naturally in the gastroin-testinal system, where they limit the abilityof harmful bacteria to multiply andthrive. But when we encounter stress oringest antibiotics, the populations ofthese good bacteria tend to diminishinside the body, leaving us more suscep-tible to stomach problems and otherdiseases. By consuming probiotics andprebiotics (nondigestible fibers), youcan replenish the needed supplies of thegood bacteria.A typical person’s intestines harbor

more than 400 species of bacteria atany one time, totaling 100 trillion cells!

Of the many species, Lactobacillus (L.)and Bifidobacterium (B.) are the mostwell-researched and commonly usedprobiotics.

Lactobacillus is a common culturefound in yogurt. “The relevance andusefulness of these probiotics is thatthey are able to convert sugar and othercarbohydrates into lactic acid, whichhelps lower gut pH, enhance mineralabsorption and assist the body’s naturallyoccurring gut flora to restore balance.This is why yogurt is well-tolerated evenby people who are lactose-intolerant,”explains Latzo.

Probiotic consumption has been linkedto many disease-preventing and health-

It’s always a good idea to getsome culture in your life.

Gut CheckProbiotics can help boost your healthand weight-loss efforts.BY ANDREA PLATZMAN, MS, RD

GA0410_14_15FoodSmarts_Ship.qxp:GAxxFoodSmarts 4/20/10 3:40 PM Page 14


promoting factors, especially ailments ofthe intestinal tract and colon. They cancombat several different types of diarrhea,including traveler’s and antibiotic-induced.Antibiotics, while killing harmful infection-causing bacteria, also wipe out goodbacteria in the gut; they don’t discrimi-nate. They can cause diarrhea and otherintestinal discomforts, and probiotics canpotentially help reverse this trend.In addition to maintaining a healthy

digestive system, researchers are investi-gating the role of probiotics in a host ofhealth benefits: supporting immunefunction, reducing cholesterol and aidinginflammatory bowel conditions. Studiesalso suggest that probiotics can helpreduce infections and allergic responses.“Although the exact mechanism betweenimmune health and probiotic use is notknown, studies show that probiotic organ-isms increase numbers of circulatingwhite blood cells, stimulate phagocytosisand elevate levels of antigen-specific anti-bodies,” explains Latzo.

WHAT ABOUT PREBIOTICS?Prebiotics are nondigestible fibers thatare selectively metabolized in the colonand serve to increase numbers of bacteriaconsidered desirable.“Prebiotics are the substrate (food

ingredients) that the microorganismsfeed on, and useful ones help favor theright kind of organisms that promote

health,” says ConnieWeaver, PhD, dis-tinguished professor of Foods andNutrition at Purdue University.To date, most of the research has

focused on inulin and oligosaccharides,

such as oligofructose. Inulin is a carbo-hydrate found inmore than 36,000 plants.Inulin and oligofructose can be used tocut calories and fat in food products aswell as bolster taste and texture. Thesecarbohydrates are fibers, and they possessblood-triglyceride-lowering effects; mayincrease stool weight and frequency;can increase high-density lipoprotein(“good” cholesterol); control bloodglucose; and possibly prevent coloncancer; in addition to stimulatingprobiotics, particularly bifidobacteria.“Prebiotics are associated with

improving calcium utilization and otherminerals found in bones,” saysWeaver.“The greater one’s bone mass, the lowerthe risk for fracture.” Researchers atBaylor College of Medicine in Houstonfound that a daily combination of inulin-like prebiotic significantly increases

calcium absorption and enhances bonemineralization.There is some very interesting prelim-

inary work showing the relationshipbetween colonizing bacteria and obesity.

In short, researchers atWashingtonUniversity in St. Louis have found thatnormal colonizing bacteria differbetween obese and lean human sub-jects.With weight loss, the bacteria ofobese subjects started to look morelike those of lean subjects. Targetedpro- and prebiotics may be able to playa role in shifting the bacteria.A mixture of probiotics and prebiotics

allows the host to benefit from live bac-teria implanted into the intestinal tract.This would increase the number ofbacteria reaching the colon as well as pro-mote themaintenance of a healthy gut.Although future studies are needed,

supplements of probiotics may boostthe immune health of long-distancerunners, protecting them from respira-tory illnesses, suggests a small studypublished in the British Journal of SportsMedicine. The researchers reported thatrunners who took probiotics averaged30 days of respiratory symptoms duringthe course of the study, compared to72 days for those on a placebo.Improved gut function increases your

quality of life. Although more clinicalstudies are needed, the outlook forprobiotics and prebiotics is promising,particularly for preventing diarrhea, andpossibly for immune and anti-allergybenefits. In the meantime, there is littleto lose and a lot to gain by increasingyour intake of these good bacteria. Forbest results, buy a product with multiplestrains, as different species and strainshave different health benefits. �

probiotics: an action planBeneficial bacteria can be found in cultured foods like yogurt, but are also now avail-able in other dairy foods such as cottage cheese. Also, supplementation in tablet, cap-sule or powder forms are quite common. If the probiotic is being taken for maintenanceor preventive purposes, a reasonable dose would be between 1 billion organisms two tothree times weekly. For therapeutic purposes, such as fighting an intestinal infection,coping with an illness or after a course of antibiotics, an effective dose would be 5 to10 billion organisms two to three times daily.

It is also important to consume them regularly to maximizethe benefits, and observe the expiration dates sincebacterial counts can drop off over time. Probiotic qualityalso depends on how well the product was manufac-tured, how old it is and whether it has been properlystored. To maintain the viability of their contents, theproducts need to be protected from light, heat and humidity.

Probiotic consumption has been linked tomany disease-preventing and health-promotingfactors, especially ailments of the intestinaltract and colon.

GA0410_14_15FoodSmarts_Ship.qxp:GAxxFoodSmarts 4/20/10 2:49 PM Page 15


balancing aBY CHRIS MANN | PORTRAITS BY CORY SORENSEN

Few Olympic athletes have steadily leapt so high and ultimately fallen so hard as

U.S. gymnast Alicia Sacramone. At the 2008 Summer Games, the world’s eyes—

and the Jumbotron’s watch-every-move-you-make, catch-every-smile-you-fake camera

—were riveted on the übertoned, telegenic 20-year-old Boston native.

Her journey to Beijing had been fraught with heartbreak (considered a dark horse for the

Athens Games, she failed to make the 2004 Olympic team), crippling shoulder-to-toe injuries,

seven world championshipmedals and several team-mobilizing triumphs. But the same ener-

gizing team captain and stabilizing “big sis” who rallied her “girls” to a come-from-behind

group gold at the 2007 world championships soon learned that even the strongest and

longest-lasting rock has its fault lines. Uncharacteristic falls during her balance beam and usu-

ally show-stopping floor routines threw Sacramone off the individual medal podium and into

an emotional tailspin. And while the expressive beauty with the disarming smile bit her lip

and fought back tears on camera, she couldn’t help falling prey to the beast of media punditry

that — in the days, weeks andmonths following, and despite the competition’s myriad other

statistical factors— blamed her squarely for her U.S. team’s second-place finish to China.

Her body and soul battered and bruised, the powerhouse performer and hang-in-there poster girl decided to retireand chalk up her agony of defeat as a learning experience. And learn she did. The comeback kid, now 21, took a year

off from Brown University and moved to Los Angeles to field opportunities in clothing design and television. Shequickly landed gigs hosting a Golden Globes fashion preshow for E!, and designing and selling hip T-shirts and tank

tops for L.A.-based TankFarm. In May, the Boston Herald reported that “Sopranos” actor Vincent Pastore wasso smitten with Sacramone— with whom he filmed a TV spot for the city’s posh

Strega restaurant — that he may hire her to play a Mafia princess in an upcoming film.

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GymnastAlicia Sacramoneendured ecstasyand agony duringher Olympic career.Now retired fromcompetiton at 21,she’s ready for hersecond act.act


In the meantime, the 2008 U.S. national champion on vaultkeeps involved in gymnastics as a coach and mentor, whileteaching her dance-influenced moves, acrobatic floor tumblesand pinpoint lands as a clinician for Precision Choreography.

As for a possible return to competing as a pro gymnast?Retirement is “definitely an adjustment,” she says. “I lovedcompeting. Loved performing. So I don’t know. If my bodyheals up, we’ll see where we can go from there.”

GA: What’s a typical day for you like now?AS: It depends. I’ve been traveling a lot lately. Especially if Ihave to go back home to Boston, like for a charity event … I’mkind of cross-promoting everything. I’m trying to do myclothing line and doing choreography. And I’m still doing somecoaching for USA Gymnastics. So I’m all over the place. I feeland work better when I have more things going on. If I’m justdoing one thing, it gets to the point where I obsess and I gocrazy. If I have the opportunity, I might as well do it now.

GA: Your life was a roller coaster between the ’04 U.S. Nationalsand the ’08 Olympics.AS: That’s the best way to describe it. I knew it wasn’t gonnabe easy, going back into competing after 2004, but in mymind my goal ultimately was the Olympics. We had a lot ofgreat highs and a couple of really bad lows. In the end, I stillaccomplished my dream, which was making it there andrepresenting the United States. It wasn’t my best competition,but it was the best competition I could do at that time.

GA: Were you trying to redeem your 2004 experience?AS: I was definitely trying to prove myself. I stuck around forthose four years, and I felt it was my time to show everybodythat I was a contender for the Games, and medals and beinga good team captain for my girls. So I felt like I put a lot ofpressure on myself to do the absolute best. It didn’t come outthe absolute best, but it was still pretty great.

GA: What kept you from breaking down in Beijingduring the Jumbotron’s lingering close-ups afteryour costly mistakes were broadcast world-over?AS: I knew [my teammates] were looking to me,and I had to stay strong for them. And as much asI did want to go hide under the podium and crymy eyes out, I knew I couldn’t. So I kind of bit mytongue and held it in. As soon as we walked outafter the awards, one of our divers who’d comedown to watch said, “Alicia, I have that memoryof your face burned inside my brain, and it makesme so sad every time I think about it.” But myteammates were very supportive and helped me

get through those last couple of days. We had a very uniquebond. Since I was the oldest, I was kind of taking care of themover there. I was the big sister.

“They overexaggeratethe whole ‘tragic

figure’ thing. I mean,c’mon. I’m like, I’m

walking out with all ofmy limbs. I think it was

a good day.”


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GA: After Beijing, you went from the U.S. women’s gymnasticsteam’s “social and spiritual leader” to a “tragic figure.” Have youfound inner peace yet about the whole experience?AS: It just gets better with time. I’m still a little bit like, Oooh,they overexaggerate the whole “tragic figure” thing. I mean,c’mon. I’m like, I’m walking out with all of my limbs. I think itwas a good day.

GA: You mentioned that you might retire, given your body’s battlewounds. Tell us about some of your injuries over the years.AS: I had a bulging disc in my back. I was 16 and in driver’s edin one of those back braces all summer. I was sweating — itwas horrible. I was in so much pain, I couldn’t even opena door. I could turn my arm and hurt my back. It was crazy.I tore my meniscus in my knee twice. I probably broke everybone in my fingers and toes at least once. I pulled the labrumin my shoulder. I popped my kneecap out. I tore all of the liga-ments in my ankle in January 2008. The stuff you subject yourbody to is almost comical. Your body gets beat up really bad.

GA: Speaking of your body, “Alicia Sacramone is hot” was one ofGoogle’s most popular searches last year.AS: (Laughs) I thought, That’s kind of cool. I got Googled a lot.But then I was like, Wait a minute.Who’s Googling me? Oh, no.You have to take it with a grain of salt.

GA: As you flex your creative muscles, does the lasting focus onyour body bother you?AS: Not really. Every now and then someone will say, “Oh, youhave the best traps.” I’m like, “Uhhh … thank you?” What doyou say to that? (Laughs) And they’re like, “Well, how did youget them?” There’s not one particular thing I did to get mytraps to look like this.

GA: You were called your team’s “powerhouse.” Did you want tobe the strongest girl?AS: Oh, no. I think that’s just genes. My coach [Mihai Brestyan]is also very, very smart when it came to conditioning me andgetting me in shape and strong. I owe a lot of that to him.

GA: How tough has it been to project a healthy body image withthe media and public critiquing female gymnasts’ looks fromhead to toe?AS: People forget that we’re just normal girls. They think thatwe’re made of stone, like you can say things that are hurtful tous and that we don’t get affected by it. Even when I was datingmy boyfriend, people would say things about me to him. Hetold me, “I got into one or two fights because of you.” Themedia spotlight definitely took its toll on our relationship.

GA: How have these experiences prepared you for careers infashion and entertainment?AS: Gymnastics definitely made my skin very thick. So I thinkit was definitely a good foundation for me to have beforecoming out to Los Angeles. I can take a lot. You can say a lotof stuff to me and it really won’t phase me.

GA: Is hosting a TV series your ultimate goal?AS: I definitely don’t want to rule anything out. I want to tryeverything. I have that kind of personality where I’ll give every-thing a shot once. We’ll see how it goes. I think TV would bereally cool, because I’m not a very shy person and I feel com-fortable in front of a camera, because usually I’m only wearinga leotard, so now that I’m dressed it’s so much easier. �

Chris Mann is a writer and editor of the pop culture webzineRetroality.TV.

Sacramone’s passion for helpingchildren led her to be aspokesperson for Kidz b Kidz.

Sacramone’s passion for helpingchildren led her to be aspokesperson for Kidz b Kidz.

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

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Receiving advice from apersonal trainer can breathe

new life into your workout.

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WAYS TOBOOST

YOURRESULTS

Try these simple training and nutrition tips to help you reach your goals faster.

SOME DAYS IT’S EASIER THAN OTHERS. We’re talking about getting to the gym and sticking to a healthy eatingplan. Even the best-intentioned of us can get tripped up on the way to the Body Beautiful.

To help you reach your goals with a minimum of setbacks, we’ve put together a list of 20 tips to help you stay on trackand get the most out of your training and nutrition efforts. Try one, try them all, but always take stock of your programto make sure you’re getting the most out of your hard work.

BYJIM

SCHM

ALTZ


1Eat Five or Six Times Per Day.This may seem counterintuitive,

but eating five or six meals per day canhelp you with one of the most crucialelements of weight loss: portion control.The more often you snack (healthfully!)between meals, the more likely youwon’t overeat at your larger meals, andthe more stable your blood sugar levels(fewer highs and lows) throughout theday. Of course, it depends on what youeat. A good rule of thumb is to consumeone or two calories per pound of body-weight for each snack, and three to fivecalories per pound for each meal, fora total of 14 to 20 calories per pound.

2Change YourWorkout at LeastEvery EightWeeks.Your body

adapts quickly.Without new challengesto pique the interest of your muscles andneurons, progress can slow down consid-erably. Training plateaus are inevitable.The good news is that you don’t need acomplete workout makeover. Instead,consider adding or switching exercisesor trying a new machine— anythingthat delivers a different stimulus. Join afun exercise class or go for a swim. Justmake sure you switch it up.

3Invest inQuality TrainingShoes.We’re all different when it comes to

our degree of pronation and arch, andneed a shoe that accommodates ouridiosyncrasies while providing adequatestability, cushioning and motion control.Appropriate footwear not only preventsinjury, it also allows you to increaseintensity and endurance while training.

Take your unique biomechanics intoconsideration, and consult a podiatristor a knowledgeable shoe-store employeeto help you choose wisely.

4Cut Back on Liquid Calories.Many people take in a shocking num-

ber of calories in the form of liquids. Ifyou’re not paying attention, you can easilyguzzle as many as 1,000 liquid calories aday! Emphasize non- and very low-caloricdrinks, with water the obvious best choice.Beyond water, other good drinks includecoffee, tea and juices — but make sure it’sreal juice and not the sugary kind. Also,keep in mind that lattes and cappuccinoscan contain loads of calories. A StarbucksGrande Caffe Mocha prepared with wholemilk has about 400 calories. Yikes!

5Drink at Least Two Liters ofWater per Day. Regardless of the

type of exercise you perform, keep your-self hydrated at all times, and, as notedabove, water is the best way to do that.You can also fight fatigue with trainingby taking consistent breaks to rehydratewith water. Also, you’ll eat less by drink-ing plenty of H2O, which is why youshould drink 8 oz of water before a meal.

6Try Interval Training. Interval train-ing alternates between high- and

low-intensity work. Here’s an example ofinterval training on a treadmill: After ashort warm-up, start off at a moderate walkfor about five to 10 minutes, then kick it upinto a moderate-to-fast jog for about oneto twominutes, drop it back down to a walkfor two minutes, then kick it back up to a

jog again for one minute, and then finish itwith a walk for two minutes. (For moreinterval workouts , see page 34.)

7Leave Your Cell Phone in theLocker. Although watching television

or listening to music while you train on acardio machine is one thing, sitting on anab cruncher and yakking on the phonewon’t help improve your fitness levels andwill annoy your fellow gymgoers.Whenyou exercise, you want to keep your mindon your workout. Studies prove that visu-alization is a powerful motivator, andmaintaining an image of your dreamphysique will make you more optimistic,motivated and focused on reaching yourultimate fitness destination.

8Hire a Personal Trainer (even ifjust temporarily). This is money

well-spent, especially if you’re not ahealth-club veteran. Personal trainerscan make a huge difference in masteringa variety of training techniques, and agood trainer can help you develop goodwork-out habits that last a lifetime. Askyour health club about available personaltrainers on premises, or get a referralfrom a friend. Many trainers will workwith you on rates if that’s a concern, buteven if you can afford only a couple ofsessions, it’s well worth the investmentto receive expert help in fine-tuningyour program to more effective ends.




9Keep a Training and NutritionLog. This is less work than you

think, and it can make a huge differencein your ability to reach your goals.Keeping a journal will also help you

troubleshoot when you find yourselfstuck in a rut. Keeping track of what youeat is particularly important, and it’s oneof the hallmarks of systems likeWeightWatchers, which uses points to tallycalories ingested. Some people find ita revelatory experience when they seeon paper what they’ve been eating everyday. Now, with so many mobile devices,it’s easier than ever to keep a log. So, putyour iPhone to work, and keep a journal.

10Eat aBigBreakfast. It’s the oldsaying: Eat breakfast like a king,

lunch like a prince and dinner like apauper. Some researchers suggest eatinga big breakfast loaded with carbs andprotein, then eat progressively smallermeals with fewer carbs as the day goeson. In one study, “big breakfast” dieterslost 29.5 more pounds over the long termthan the low-carb dieters they werecompared against. But whatever you do,don’t gorge before bed. Your body won’tbe able to burn off the extra calories.

11Use a Heart-Rate Monitor.When you do cardio exercise

on a regular basis, your heart becomesmore efficient, which enables you toexercise at a higher intensity. That’swhere a heart-rate monitor comes in.The more information you have about

how hard you’re working, the easier itis to reach your goal. Many heart-ratemonitors can show the calories you’reburning as well as your heartbeat.Most machines in your health club arealready calibrated to link up to yourheart-rate monitor. (Figure out yourappropriate heart-rate zone by takingthe number 220 and subtracting yourage. Eighty-five percent of that numberis your maximum target heart rate.)

12Ignore the Scale. This is a toughone, especially for women, but

unless you’re getting ready to make weightfor that boxingmatch, weighing yourselfcan become an obsession that can discour-age you instead of helping you reach yourgoals. If you’re becoming leaner, your new,dense muscle tissuemay not reduce thescale number even while your body looksbetter. Body-fat percentage is a bettergauge of progress. In the end, it’s about howyour clothes fit and how you look in themirror — more than numbers on a scale.

13ReplaceSaturated FatswithPolyunsaturated Fats. Research

has discovered that for every 5% increasein polyunsaturated fat consumption—found inmost vegetable oils — coronaryheart disease risk was reduced by 10%.Try to use extra virgin olive oil, with no

butter, lard or other vegetable oils, andconfine your condiments and dressingsto recipes that contain lemon, vinegar,spices, hot sauce, salsa, and/or extravirgin olive oil. Also, go through yourcupboards and replace all processedsnack foods with raw nuts, seeds, organicnut butters and dried fruit. Despite theirbeing calorically dense, nuts do notappear to cause fat gain.

14Get aWorkout Buddy.Nothing makes you more

accountable than a friend who will bedisappointed when you skip a workout.If there’s somebody who has a schedulesimilar to yours and attends the samegym, make a commitment to him or herand you’ll have a lot more fun andmakeprogress. And try to match up with some-body who is near the same fitness levelas you. Just don’t turn it into a conspiracyof slacking, or find ways to hit the mallinstead. Identify what motivates yourpartnership and stick to it.Ph

otos

:Thin

ksto

ck

In one study,“big breakfast” dieters lost 29.5 more pounds over thelong term than the low-carb dieters they were compared against.


15Don’t Cheat on Your DietJust Because YouWorked

Out.Many people make the mistake ofbelieving that a workout is a license togorge. The fact is, you can’t make sub-stantial changes to your body composi-tion by neglecting exercise or healthyeating. It can’t be one or the other —dieting without exercise won’t get thejob done either. Sometimes you cando more harm than good. Researchpublished in the Archives of InternalMedicine found that dieting withoutexercise can reduce bone density andincrease your chances of fractures andosteoporosis. So have a plan for both.

16UseWeights YouCanHandle. This is more of a prob-

lem formen, who don’t want to look likeweaklings in the gym. Listen, fellas:Nobody’s watching, especially the oppo-site sex. They don’t care if the number onyour dumbbell is 10 or 50.Women alsoneed to keep inmind exercise form andrange of motion. Invest in an exercisebook or ask for help from an exercise pro.Also, don’t use an exercisemachine you’reunfamiliar with until you see it demon-strated properly. Ask a trainer in your clubfor assistance when you’re unsure.

17Try Cardio in the Morning.After the eight-hour fasting state

of sleep (and it should be eight hours),your body is primed for fat burning.When you perform cardio on an emptyor a nearly empty stomach shortly afterwaking, you have lower amounts of glu-cose in your blood, and lower glycogenlevels in your muscles andliver, so your body mustturn more quickly to storedfat for energy. And manypeople find that doing theirtraining in the morningmakes their day moresatisfying and increasesenergy for work.

18Eat Foods withLow Energy

Density. The energy den-sity of food means calories

per gram. Fat has nine calories pergram, and is the highest-density nutri-ent (protein and carbs each have fourcalories per gram). Low energy-densityfoods include fruits, vegetables, soupsand low-fat dairy products. That’s whyeating a bowl of soup before a mealworks so well in reducing caloricintake. If you cut that plate of pastain half but double your portion ofbroccoli, you’ll be full but with farfewer calories consumed.

19Don’t Overdo It.While exer-cising is one of the best things

you can do to combat stress, you canovertrain and create an energy deficit.It’s OK to take a day off to recharge.And always make sure to refuel afterworking out. Don’t starve yourself ormake your eating plan so restrictivethat you’re always hungry. An occasionallapse shouldn’t lead to a surrender ofyour commitment to a healthy lifestyle.Take it in stride and remind yourselfthat you’re only human.

20Don’t Stop Exercising!Some people actually believe

that as you get older, it’s not age-appro-priate to be seen in a health club.Nonsense! Exercise should be a lifetimecommitment because it delivers alifetime of benefits to your physicaland mental health. And the corollaryto “don’t stop” is true too: It’s never toolate to start. If you’re still breathing,you should be exercising, even if you’venever done it before. Exercising regularlyis the best decision you can make. �

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

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EVIEWMMER

Award Winners



ASICS GT-2150 $100The best-selling technical running shoe enters the back half of its second decade with a plan: Be consistent. The design staysas near as possible to previous versions, only tinkering with improvements to materials, especially those at the top of ASICS’impressive line. The similarity with the 2140 extends from the upper, with minor adjustments in the overlays and a loweredankle collar for better fit, to the midsole, through to the shank and outersole. The great cushioning and stable ride are welldialed-in, providing long-time users what they expect: a well-protected, securely delivered run. Runners with stability needsshould seek out the GT-2150 and give it a test run.

“Snug, comfy and feels good. Cushioning is great; my feet are fine even after a 12-mile run. They seem a little lighter than theirpredecessor: keep what works and fix the little things.”

Updates the GT-2140 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6–14,15, 16, 17 (D); 7–14, 15, 16, 17 (2E); 8–14, 15, 16, 17 (4E); 7–14, 15, 16 (B); Women 5–13 (2A, B); 6–13 (D) • Weight:Men13.2 oz. (size 11); Women 11.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Solyte Strobel board (heel)

Brooks Adrenaline GTS 10 $105Brooks’ go-to shoe (what did you think GTS stood for?) passes the decade mark with a few new twists. The upper elicitsthe design ethos established more radically in the Trance 9. Here the supportive overlays are effectively distributed to keepthe mesh open where needed, while holding the foot over the midsole with the help of a sturdy new saddle overlay on themedial side. The midsole hints at more open segmentation, especially in the heel, improving the transition from heel to toe(a weakness seen with previous versions). The forefoot maintains its great flexibility, and the heel and forefoot are bridgedby a brawnier TPU shank. The overall weight is more than half an ounce heavier, but the improvements to the support andride seem worth it.

“The Adrenaline has worked well for me. I know what to expect: comfortable fit, plenty of cushion and great stability.Still a great shoe, in my opinion. There’s not much that needs improvement on this series of shoes.”

Updates the Adrenaline GTS 9 • Recommended for: medium- to high-arched feet with mild to moderate overpronation• Sizes: Men 7–13, 14, 15; Women 5–12, 13 • Weight: Men 13.2 oz. (size 11); Women 11.1 oz. (size 8) • Shape: semi-curved• Construction: Combination Strobel slip-lasted, Texon heel board

Nike Zoom Structure Triax+ 13 $100Formerly one of a trio of Triax shoes, the Zoom Structure is the only survivor, though any resemblance to the original is lost in themists of time. The goal of the Bowerman series is to maintain the essence of each shoe while incorporating improvements asthey become best practices. The upper now sports simplified overlays, with more effective rear-foot strapping to lock the heel intoits cradle in a manner similar to the Equilon. The mesh is open, especially across the metatarsals, freeing the bunion window. Themidsole is essentially unchanged, except for more pronounced flex grooves in the lateral crash pad that improve the touchdownand transition to toe-off. The remaining changes are largely cosmetic, but this scaling back has shaved nearly an ounce from theshoe. Its combination of great fit, ride and stability earned the Zoom Structure our Best Motion Stabilizing Shoe award.

“Slipping these shoes on, I like the snug fit and the sturdy support. The first run proved the fit was good, especially thenew supports in the heel. There is a noticeable amount of cushioning in these shoes. Overall, my foot felt secure and‘well liked’ in this shoe. The balance, stability and support are first-rate.”

Updates the Zoom Structure Triax+ 12 • Recommended for: medium- to high-arched feet with mild to moderate overpronation• Sizes: Men 7–13, 14, 15; Women 5–12, 13 • Weight: Men 12.4 oz. (size 11); Women 11.1 oz. (size 8) • Shape: semi-curved• Construction: Strobel slip-lasted, Cushlon board

Pearl Izumi Fuel $100The Fuel is a new shoe for Pearl Izumi and features some new approaches with its technology. The fit of the upper is glovelikefrom the heel to the midfoot — almost a racing shoe fit — but the forefoot has a roomy feel across the metatarsals to the toes,which, while common, is not standard fare. The ride is firm and responsive, a nice blending of quality EVA and Skydex elementsin the heel and forefoot. The abbreviated Syncroframe is as effective as previous versions while lightening the shoe a bit, thoughit’s still no lightweight. Overall, the shoe provides just enough support and stability for overpronators looking for less bulky control.

“I love the fit of these shoes! The one-piece upper distributes security across the entire foot and helps to reduce the overall weightof the shoe. The ride was firm but not clunky, very stable without being too stiff. These are the best of the Pearls I’ve tried.”

NEW • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 7–13, 14; Women5–11, 12 • Weight: Men 13.1 oz. (size 11); Women 10.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted,EVA Strobel board

adidas adiStar Solution $120The new Solution is aimed at runners who want a responsive ride with a little stability and a measure of comfort. Part of theadiStar family, it features a performance fit in a heavy-duty daily trainer. The upper feels plush, thanks to the cushioned butsleek tongue and the smooth finish of the interior. The midsole is substantial and nicely responsive and protective, while theForMotion cassette provides a smooth transition and good stability. The adiWear heel and blown rubber forefoot are typicalsetups and are well-executed. The versatility and ride of the adiStar Solution earned it our Best New Shoe award.

“Good overall feel, comfortable fit, nice cushioning underneath. The upper is padded where needed, but not overdone. The midsoleis firm, but responds well, not mushy. Great stable feeling, and a durable, reliable shoe.”

NEW • Recommended for:medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes:Men 6.5–13, 14, 15;Women 5–12 •Weight:Men 14.5 oz. (size 11); Women 12.4 oz. (size 8) • Shape: semi-curved to curved

MOTION STABILIZING/NEUTRAL



adidas Supernova Glide 2 $100In its second outing, the Glide takes a direct aim at performance without sacrificing the quality of the original. The upper usesa very breathable, engineered mesh that’s constructed with openings in some areas and is more solid in others. The midsolehas a little softer feel — still quite flexible, but more solid. Thanks to the multiple layers of midsole/innersole materials and theStrobel board, the shoe has a cushy feel while still being resilient and responsive — a fine line that this shoe negotiates well.The new blown rubber forefoot has a little better traction than the original Glide did, and a rubbery, resilient bounce. The fitand ride will be familiar to adidas fans.

“Great glovelike fit, but enough room in the toe box to wiggle toes! Wore them on long runs, were great on the hills. They weredefinitely bouncy and squishy. Very comfortable and holding up well.”

Updates the Supernova Glide • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild over-pronation • Sizes: Men 6.5–13, 14, 15, 16, 17, 18, 19, 20; Women 5–12 • Weight: Men 13.3 oz. (size 11); Women 11.3 oz. (size 8)• Shape: semi-curved to curved

Brooks Glycerin 8 $130Brooks introduces a new technology with its flagship neutral shoe. DNA is a rubbery cushioning element with the unique abilityto respond according to the force applied to it — softly when a little pressure is applied, more firmly when more pressure isapplied. DNA not only outperforms Brooks’ longtime HydroFlow technology, it’s also more environmentally friendly. The upperclosely mimics the familiar fit of the past few iterations, with open mesh and a supportive saddle design. The midsole retainsmuch of the feel of its predecessor but with a little better transition and a more responsive feel. Minor adjustments to theshank and outersole maintain the Glycerin’s support and durability, and sports the inscription in German: “Laufen ist in meinerDNA” or “Running is in my DNA.” The performance, upgraded materials and execution earned the Glycerin 8 our BestRenovation award.

“The fit is familiar: secure with a good feel around the ankle collar and roomy in the toes. The cushioning is quite good, but therebound and responsiveness are a big improvement. I was certainly impressed.”

Updates the Glycerin 7 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–13, 14, 15(B, D, 2E widths); Women 6–12 (2A, B, D widths) •Weight:Men 14.6 oz. (size 11); Women 12.7 oz. (size 8) • Shape: semi-curved

K-Swiss Keahou II $100The K-Swiss line has expanded to six serious shoes; the Keahou is the quality neutral model. The upper is a low-key combina-tion of quality components, including air mesh and synthetic overlays, which draws attention purely by performance: It fitsand supports the foot. The midsole is single-density EVA with a couple of nifty dampening inserts of Superfoam in the heeland Strobel board, and GuideGlide in the forefoot, all providing a responsive, cushioned ride. The blown rubber forefoot, TPUshank and carbon heel are expected and best practices, but they’re done well in the Keahou. The combination of ride, execu-tion and value earned the Keahou II a tie for our Best Neutral Shoe award.

“Roomy fit up front, but nice and snug in the heel. Premium shoe. The quality really came through with its consistent, protectivecushioning and design. It performed very well for me.”

Updates the Keahou • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13, 14,15; Women 5–11, 12 • Weight: Men 13.5 oz. (size 11); Women 11.5 oz. (size 8) • Shape: semi-curved

Puma Complete Ventis $100The new Ventis is a sibling to last season’s Velosis and is a surprisingly plush addition to the lineup, especially considering theprice difference between the two. The upper is open mesh, which effectively handles the job of securing the foot while keep-ing it cool, along with well-placed synthetic overlays for support. The midsole is responsive, combining DuoCell and ldCellcomponents with the polyurethane innersole and EVA Strobel board for good, step-in comfort, as well as overall cushioning.The outersole of carbon rubber in the heel and blown rubber in the forefoot is well-designed for flexibility and smooth transi-tion from heel to toe. A solid shoe for neutral runners, the Ventis offers another fit option, as well as Puma’s unique look.

“Fit great in the heel, enough toe room, though on really long runs the overlays across the metatarsals rubbed a bit. The cushion-ing was very good; no sore feet even with half-marathon training.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13, 14; Women 5.5–12• Weight: Men 14.0 oz. (size 11); Women 12.0 oz. (size 8) • Shape: semi-curved

Saucony ProGrid Triumph 7 $130The Triumph 7 makes several gains over the Triumph 6. The step-in comfort and cushioning are noticeable right out of thebox. The upper sports a few more millimeters of memory foam in the ankle collar, which provides a very plush feel, and a soft,moisture-wicking lining that adds to that sensation. Though reworked, the midsole is familiar and suited for high mileage andprotection. The outersole is a new configuration of blown rubber under the ball of the foot, which is a little more durable with-out sacrificing cushioning. While some of the shoes in this category have pared things back, the extra weight and price heremake a significant addition to the Triumph’s deluxe fit and feel. The blend of design, componentry and comfort earned theProGrid Triumph 7 a tie for our Best Neutral Shoe award.

“Nice fit, supports the middle of my foot; toe box adequate; heel snug, but not too snug. These are comfortable shoes and my footfeels protected from feeling rocks/pebbles underfoot. Good compression of the midsole, but [does] not get bogged down in too

much cushioning. I like these!”

Updates the ProGrid Triumph 6 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men7–13, 14, 15; Women 5–12 • Weight: Men 14.4 oz. (size 11); Women 12.9 oz. (size 8) • Shape: semi-curved

NEUTRAL


Under Armour Apparition II $95The second round of running shoes from Under Armour addresses some issues of the first round and builds on its strengths.The upper is open mesh similar to that of the original, with adjustments made to the Fit-Sleeve that improve the fit andcomfort. The midsole and outersole are just a bit better than Round One, with a good transition, durability and a responsive,resilient ride. The weight is toward the beefier end, but acceptable in a heavy-duty trainer. The Apparition sports a priceadjustment that makes it a decent bargain. Though not a dramatic change, the performance and upgrades show theApparition II is headed in the right direction.

“They feel really nice, slipper-like. No problems straight from the box for a 6.5-mile run. The cushion on this particular shoe wasnot disappointing, but not exceptional either, though no sore feet, which, for me, is saying something.”

Updates the Apparition • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 8–13, 14,15; Women 6–11, 12 • Weight: Men 14.3 oz. (size 11); Women 12.5 oz. (size 8) • Shape: semi-curved • Construction: Strobelslip-lasted, EVA Strobel board

Karhu Forward Fulcrum $130The new Forward Fulcrum employs the expected top-quality components. The upper is a lightweight, perforated mesh that’swelded to eliminate seams and open across the metatarsals to nicely accommodate bunions or a wide forefoot. The midsole isa resilient and responsive EVA, which has a good level of cushioning. The ratio of midsole material in the heel vs. the forefootpitches the foot forward for a quick toe-off, but the exaggerated lean may not suit all neutral runners as it does run “downhill”a bit. The outersole is the same effective carbon and blown rubber of other Karhu shoes and is executed at its usual highstandard. Its light weight is a bonus.

“The upper has a smooth, comfy feel and good, secure fit. Unexpectedly light, especially for such a well-cushioned running shoe.Great heel cushioning, and the flow to the forefoot really keeps you on your toes, even when you are tired. I think it is about as

good a shoe as I have worn.”

NEW • Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation • Sizes:Men 8–13, 14;Women 6–11 • Weight: Men 11.6 oz. (size 11); Women 11.1 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted

Mizuno Waverider 13 $100The Waverider 13 maintains the momentum of its predecessor, balancing light weight with protective cushioning. The uppershows typical Mizuno design caution by making subtle alterations to overlays that seem almost cosmetic, but are wellthought-out. The most noticeable change is the new lining material, which is softer and cradles the heel better. The midsoleis essentially unchanged, though new tooling always subtly affects the ride; here a little foam has been added under the Waveplate to better cushion the touchdown. The outersole is unchanged, providing effective durability and traction.

“They proved to be one of the most reliable daily trainers in my rotation. They fit snugly where needed, roomy in the toes. Theyhave a good level of cushioning, but when I was fit, they were super efficient — a great extension of my feet.”

Updates the Waverider 12 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14, 15, 16; Women 5–12, 13 • Weight: Men 11.9 oz. (size 11); Women 9.7 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted

Zoot Ultra TT 3.0 $130The third round of the Ultra TT maintains effective performance without rocking the boat. The upper is little-changed, addinga bit of reflectivity — TT does stand for Triathlon Training, after all — but leaving the lacing and entry points unchanged. TheTPU at the heel and toes was overkill and has been replaced by lighter-weight HF-welds that do the job. The midsole andoutersole have no changes, save cosmetic, since the cushioning and performance were well dialed-in last season. Very lightfor a neutral training shoe, the Ultra TT 3.0 can handle a good share of mileage, as well as faster running and racing.

“Fit like a sock, very smooth. Surprisingly, they had a good deal of cushion. I especially enjoyed the impact on landing with my heel.They were great for tempo runs and races.”

Updates the Ultra TT 2.0 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes:Men 8–12, 13, 14;Women 6–10, 11 • Weight: Men 9.3 oz. (size 11); Women 7.4 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted

ASICS Gel DS Trainer 15 $110Perhaps the most iconic model of this category, the Gel DS Trainer turns 14. The bulk of the changes (though there aren’ta lot) are in the upper, where the overlays have been altered at the toe and reduced in the heel, and the mesh is a bit moreopen. Support and fit, however, are indistinguishable from last season. The midsole and outersole are the same, with slightadjustments to the Trusstic support in the shank. The overall effect adds up to a quality, stable, well-cushioned ride thatfans of the series will be pleased with. Runners looking for a great blend of lightness, stability and cushioning should considerthe DS Trainer 15.

“Great fit. It’s shaped somewhat to fit perfectly around the mold of your actual foot. Nice cushioning and no hard spots anywhere.A stable ride; no need to worry about any wobble. Excellent lightweight trainer, good for mid to long training runs or races.”

Updates the Gel DS Trainer 14 • Recommended for: medium- to high-arched feet with mild to moderate overpronation• Sizes: Men 6–13, 14, 15; Women 5–12 • Weight: Men 11.3 oz. (size 11); Women 9.1 oz. (size 8) • Shape: semi-curved• Construction: slip-lasted


NEUTRAL

NEUTRAL

NEUTRAL

STABILITY

NEUTRAL/PERFORMANCE


Mizuno Wave Elixer 5 $105This Elixer is the best yet, expertly blending lightness, stability and ride. The upper sports minor changes to the overlays andnew support straps of stretchy synthetic material shoring up the medial side. The base of the entire upper is a uniformlyshaped air mesh. The Wave plate is unchanged, but the midsole is AP+ — the old AP with new polymers added for a betterrebound, which softens the cushion of the shoe while making the ride much more responsive. The outersole features a newconfiguration of G3, moving from the dots of PU to a combination of chevrons and fins that improve traction and durability.The Elixer has always been a good choice in the performance category; now it’s even better.

“They fit well, like Mizuno always does. I was surprised how comfortable the shoe was, especially the cushioning. I felt like I wasin close contact with the ground but still able to have the protection and ‘spring in my step’ that the shoe afforded me. I liked the

shoe style and function. It has become one of my favorites.”

Updates the Wave Elixer 4 • Recommended for:medium- to high-arched feet with neutral biomechanics to moderateoverpronation • Sizes:Men 7–13, 14, 15; Women 6–11 •Weight:Men 11.4 oz. (size 11); Women 9.5 oz. (size 8)• Shape: semi-curved • Construction: Strobel slip-lasted

New Balance 740 $85Despite the number reset, the 740 is the second round of last season’s 749. There’s also some resetting of the upper design,making a visual alignment with the NBx firmament. The upper shows a subtle change in fit and support; while still built onthe New Balance performance last, the shoe feels wider, and the N-lock lacing has been internalized and lacks the separatelyadjusting feature of the external version. The midsole has been slightly resculpted to better incorporate the N-Ergy cassette,but is much the same as the previous heel setup. The more supportive shank and the adjusted flex grooves allow a veryresponsive toe-off. This version has more forefoot volume with the responsive cushioning and stability of its predecessor.

“Roomy fit, but seemed to work OK. Good amount of cushioning, yet allows you to feel the road. Keeps the foot stable and pacequick.Was a good tempo shoe, but I’d rest these on easy days. Above average sole durability; the heel plug is very wear-resistant.”

Updates the 749 • Recommended for:medium- to high-arched feet with mild to moderate overpronation • Sizes:Men 7–13, 14,15, 16 (D, 2E, 4E); Women 5–11, 12, 13 (B, D) •Weight:Men 11.7 oz. (size 11); Women 9.7 oz. (size 8) • Shape: semi-curved• Construction: Strobel slip-lasted

Nike LunarElite+ 5 $100The Lunarlite foam has been working its way through many of Nike’s established performance shoes, transforming theminto new shoes. The LunarElite+ 5 retains only the mission of the Elite+ 4: to provide a light, responsive, stable ride. Therevamped upper is now a no-sew, seam-free combination of mesh and synthetic overlays, with Flywire for midfoot support.The close fit is not quite racerlike, but it’s secure and comfortable. The Lunarlite midsole features Nike’s Dynamic Support,which is soft enough for neutral feet and stable enough for mild to moderate overpronators. The ride is typically cushionedand responsive — the snappiest Lunar shoe yet.

“The fit was pretty good, and the smooth interior was appreciated. Not as snug in the arch as some tempo shoes or racers.The cushioning and weight are where the shoe really shines, and durability has been great; the cushioning really holds up.”

Updates the Elite+ 4 • Recommended for:medium- to high-arched feet with neutral biomechanics to moderate overpronation• Sizes:Men 7–13, 14, 15; Women 6–11 •Weight: Men 11.4 oz. (size 11); Women 9.5 oz. (size 8) • Shape: semi-curved• Construction: Strobel slip-lasted, EVA Strobel board

Reebok Premier SF Attack $90The SF Attack is new to the Reebok Premier line, and a bit of a sleeper with a unique design. The upper is open air mesh withthe toe cap as the only forefoot overlay, making them light and bunion-friendly. The Smoothfit upper (the “SF” in the name)supports the midfoot without interior seams, securing heel and midfoot with a soft, sueded feel. The midsole is responsiveand durable injection-molded EVA, with a second density adding a good measure of stability. The DMPRTek outersole providesgood flexibility with proven durability and a bit of extra cushioning. For performance, stability and its great light feel, thePremier SF Attack deserves serious consideration.

“Great fit. I ran a half-marathon in the three days after I got them and had no blisters or sore spots. Right amount of cushion forrunning on the road, and nice and straight and stable. These are probably the lightest shoes I have been able to run in and feel like

I have good cushion and support, and can run some longer miles in.”

NEW • Recommended for: medium- to high-arched feet with very mild to moderate overpronation • Sizes:Men 7–13, 14, 15;Women 6–11 •Weight:Men 11.4 oz. (size 11); Women 9.5 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Scott Makani II $110After a start with European triathletes, Scott brings a range of training and racing shoes to the U.S. market. Of these, the Makani IImay be the most versatile, managing the wear and tear of training while being light enough to race in. The upper is the typicallightweight mesh, but with a stretchy inner sleeve through the midfoot and a supportive saddle that cinches separately. The midsoleis a new EVA blend known as UltraLyte, which provides a nicely responsive ride. The midfoot features a second density of EVA, aswell as a shank of a carbon fiber element beneath a TPU window that, in concert, provide torsional rigidity by resisting excessivetwisting. A combination of blown rubber in the forefoot and carbon in the heel and high-wear regions rounds out a familiar construction.Its ultra light weight, responsive ride and good stability earned the Makani our Best Performance Shoe award.

“This is a very good-fitting shoe which snugs up nicely around my ankle, and the toe box allows enough room for my toes to dig induring speedwork. This shoe is very responsive-feeling with a nice flexible forefoot and a very stiff arch. The heel area absorbs

shock well, and the forefoot allows a feel of the ground while pushing off.”

Updates the Makani • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation• Sizes:Men 6–12, 13; Women 5–11 •Weight:Men 10.8 oz. (size 11); Women 8.7 oz. (size 8) • Shape: semi-curved• Construction: Strobel slip-lasted, UltraLyte Strobel board


STABILITY

STABILITY

STABILITY

STABILITY

STABILITY

PERFORMANCE

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T here are two basic factors that influence the fat-burning effects of cardio: duration(how long you train) and intensity (how hard you train). For any given level of caloriesburned, these factors have an inverse relationship: If you train harder, then you don’t

have to train as long; if you train longer, then you don’t have to train as hard.However, both research and experience have shown that a specific type of cardio known

as interval training provides significant benefits over steady-state exercise. For one, intervaltraining is extremely time-efficient, allowing you to complete a workout in about half thetime of traditional cardio. For another, interval training is more effective at burning fat thancomparable steady-state exercise.

You will monitor the intensity of intervals using a concept called a rating of perceived exer-tion (RPE). Simply stated, RPE is a measure of how hard you feel you are exercising. It takesinto account the physical sensations you experience during exercise, including increases inheart rate, breathing rate, sweating and muscle fatigue. In these workouts, RPE is rated usingan incremental scale ranging from one to 10, with one representing a lack of exertion and 10representing maximum possible exertion. For example, three would indicate a level of exer-tion that is fairly easy, while an eight would indicate a level of exertion that is very demanding.

For the cardio component of my shapeover program, I have suggested using the treadmill,stair climber and stationary bike. Don’t feel locked into these activities. Virtually any activitycan be adapted to interval training, and I’ve employed outdoor running, jumping rope, rowing,elliptical training and a host of other modalities with my private clients.

HOT

Get an intense burn with thesecan’t-miss 30-minute routines for

stair climber, treadmill and stationary bike.BY BRAD SCHOENFELD

3Cardio Worko

GA0410_34_37_3Workouts_Ship.qxp:GA03_xx_xxFeature 4/20/10 5:07 PM Page 34

Make every second counton the treadmill by usinghigh-intensity intervals.

orkouts


Pedal Power: Stationary Bike.I have provided target RPE intervals along with corresponding suggestions forenhancing intensity by varying the resistance and/or pedal speed.

MINUTES RPE NOTES3 3 Warm up at low intensity.4 5 Slightly increase resistance and/or pedal speed.1 7 Increase resistance and/or pedal speed.3 5 Decrease resistance and/or pedal speed.1 8 Increase resistance and/or pedal speed.2 5 Decrease resistance and/or pedal speed.1 9 Increase resistance and/or pedal speed.2 5 Decrease resistance and/or pedal speed.1 9 Increase resistance and/or pedal speed.3 5 Decrease resistance and/or pedal speed.1 8 Increase resistance and/or pedal speed.4 5 Decrease resistance and/or pedal speed.1 7 Increase resistance and/or pedal speed.3 3 Cool down at low intensity.

On the Run: TreadmillI have provided target RPE intervals along with corresponding suggestions forenhancing intensity by varying the angle of incline and stride pace.

MINUTES RPE NOTES3 3 Warm up at low intensity. No incline.4 5 Slightly increase stride pace. No incline.1 7 Increase stride pace. Increase the incline 0.5% every 30 seconds.3 5 Decrease stride pace. Maintain current incline.1 8 Increase stride pace. Increase the incline 0.5% every 30 seconds.2 5 Decrease stride pace. Maintain current incline.1 9 Increase stride pace. Increase the incline 0.5% every 30 seconds.2 5 Decrease stride pace. Decrease the incline 0.5% every 30 seconds.1 9 Increase stride pace. Maintain current incline.3 5 Decrease stride pace. Decrease the incline 0.5% every 30 seconds.1 8 Increase stride pace. Maintain current incline.4 5 Decrease stride pace. Decrease the incline 0.5% every 30 seconds.1 7 Increase stride pace. Maintain current incline.3 3 Cool down at low intensity. No incline.


Get the Book!These workouts are part of a28-day plan devised by BradSchoenfeld in 28-Day BodyShapeover (Human KineticsPublishers, 2006). VisitHumanKinetics.com or anyother fine bookseller.

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From 28-Day Body Shapeover by Brad Schoenfeld. Copyright 2006 by HumanKinetics Publishers, Inc. Excerpted by permission of Human Kinetics, Champaign, IL.HumanKinetics.com

Step It Up: Stair ClimberI have provided target RPE intervals along with corresponding suggestionsfor enhancing intensity by varying the resistance and/or step speed.

MINUTES RPE NOTES3 3 Warm up at low intensity.4 5 Slightly increase resistance and/or step speed.1 7 Increase resistance and/or step speed.3 5 Decrease resistance and/or step speed.1 8 Increase resistance and/or step speed.2 5 Decrease resistance and/or step speed.1 9 Increase resistance and/or step speed.2 5 Decrease resistance and/or step speed.1 9 Increase resistance and/or step speed.3 5 Decrease resistance and/or step speed.1 8 Increase resistance and/or step speed.4 5 Decrease resistance and/or step speed.1 7 Increase resistance and/or step speed.3 3 Cool down at low intensity.


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:: InTheClub

TheUnkindest CutSpeedskater J.R. Celski suffered a devastating lacerationon his leg just five months before theWinter Games. Noproblem. He won twomedals in Vancouver. BY CHRIS MANN

It happened in an instant, like mostcatastrophic injuries. American speed-skater J.R. Celski was rounding a turnduring the short track Olympic trialsin Marquette, Mich., when he slipped.His legs became tangled, and his razor-sharp skate blade ripped into his leftleg. The resulting wound was six incheswide and two inches deep, and required60 stitches to close up.Making the problem worse was that

it was September 12 — only five shortmonths before theWinter Games inVancouver. Celski’s Olympic dreamsappeared to be over, at least until 2014.Celski had other ideas. Since he had

already qualified, the 19-year-oldtapped into that eternal Olympic spiritand never gave up.Working with EricHeiden, MD, the Olympic speedskatinglegend and current orthopedic surgeonof the U.S. Olympic skating team, Celskipersevered. He healed in time to notonly compete in the Games, but to taketwo bronze medals.Now preparing to enter the University

of California at Berkeley, Celski ishoping to continue his speedskating,perhaps for as long as his Olympic rolemodel, Apolo Ohno. In the meantime,Celski keeps a photo of his grisly skat-ing wound on his iPhone, if only toremind himself how far he’s traveled toget to the podium.

Get Active: What went through yourmind when you cut your leg?J.R. Celski: My first reaction was, I’mdone. My career’s over. Then I heard mymom scream up in the stands. Thewhole rink was silent. I was like, Oh,God, I just did this right in front of mywhole family. It was kind of four things

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going through my mind simultaneously:That I failed; that I didn’t reach my goals;that I’m not going to go to the Olympics;and that my family just saw me cut myleg wide open.

GA: Did you think your Olympic dreamwas over?JRC: I had a lot of goals going into thisseason. My goals got dramaticallychanged after this injury. I cut myselfbasically in half. I had to reassess whatI wanted to accomplish this year. I toldmyself, Once I get back on the ice andstrengthen my leg up, my biggest goalwill still be to get a gold at the Olympics.It’s a big feat. But I’m usually pretty goodwhen the odds are stacked against me. Iactually like being the underdog.

GA: Are the comparisons to Apolo Ohnonew for you?JRC: No, I’ve been compared to Apolopretty much my whole skating career.He’s the reason I switched over to iceskating. Our paths are pretty much thesame, but I’m a very different personfrom him when it comes to “off the ice.”It’s awesome to be compared to sucha great athlete — don’t get me wrong onthat. But when our personalities arematched, we’re very different — just likeeverybody else. I try to be myself. I reallylook up to him in what he’s done withhis athletic career, and I’m amazed bythe things he’s accomplished.

GA: You’ve actually beat him in races.JRC: A lot of people would say, “Youbeat your former idol. How does thatfeel?” I don’t really look at it like that.Now I look at him like I look at myother competitors. It makes us morecompetitive with each other, whichmakes us better on a world level as well.

GA: Like a lot of today’s speedskaters,you started with inline skating.JRC: My family is a big inline skatingfamily. My dad and I won nationals inthe same year. I grew up skating. It wasjust a fun thing to do. I got more serious

about it when I started winning nationals.I dropped soccer and I dropped hockey,and I kept skating. I got really seriousabout it when I moved to Californiawith my older brother when I was 14.I was 12 when I started skating ice —after watching Apolo in the Olympics.My brother was my legal guardian. Hewatched over me.

GA: How do you train for skating off-ice?JRC: Off-season we do a lot of basic train-ing. I’m out there between two and fourhours climbing mountains or getting onthe bike … just to get our heart rates upand keep them up for a long time.We’rein the 90-degree position so long whenwe’re on the ice, it’s good to do it off theice during the summer. During thesummer, training is mostly just long,endurance-type stuff. Of course, we doweights to keep strength in our legsduring off-season. As we gear up for thecompetitive season, it’s more of thefast-tempo training, sprints and inter-vals.We do a lot of consecutive racedrills over and over again.We do a lotof running, dry land, biking, weights.

GA: What about the nutritional demands?JRC: It’s important to keep our calorieintake up — but not like Michael Phelps.I take in a lot of vitamins and green,healthy products like omega-3 fattyacids, CoQ10 and barley leaves.

I have to multiply these supplements bythree after an injury.

GA: How important was Eric Heiden toyour recovery?JRC: He is one of the greatest speed-skaters of all time. This is a very special-ized sport. Even in football you don’t geta cut that severs your whole muscle. It’sawesome that I had a guy who knowswhat he’s doing and has been in myposition as a speedskater. It made meconfident that he could nurse me backto health.

GA: What are your plans now after theVancouver Olympics?JRC: I’m going to keep doing my thing,and wherever my heart takes me, I’llfollow. I’m going to college for a yearand see how that is. I want somethingto fall back on. Most athletes get ina routine where they lose focus oneducation. After the sport, it’s like,What do I do now?

GA: What’s the best thing about yourOlympic experience?JRC: The coolest thing that happened tome at the Olympics was that I was ableto inspire people, and show them thatgiving up on their goals and dreamsis not an option. I am so grateful to beable to share my story with peoplearound the world. �

J.R. Celski BioBirthday: July 17, 1990Height: 5’ 8”Weight: 140 lbBirthplace: Monterey, Calif.Hometown: Federal Way,Wash.Career Highlights: Won bronzemedal in the 1,500-meter raceand men’s 5,000-meter relayin the 2010Winter Olympics inVancouver; won five medals atthe ’09World Championshipsin Vienna.

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::Results


I had been morbidly obese for many years and struggled with continually gainingweight. I felt horrible about myself. I hated looking in the mirror and seeing my facewith three chins. Each time I went to the doctor’s office, I dreaded getting weighed.I was depressed. It got so bad that I contemplated suicide.

Being morbidly obese causes serious problems. I knew I should do somethingbut felt really overwhelmed. I asked my doctor about diet pills, but he told me thatthey don’t work. I somehow felt justified that because I couldn’t get diet pills, therewas nothing I could do to get started on losing weight.

My weight ballooned to 306 lb. I was on a diet of fast food and soft drinks. I’d eatat home by myself and devour a large pizza or eat a dozen cupcakes in one sitting,and then do the same thing again the next day and the next day.

Then around the time of my birthday, I got the news from my doctor: a diagnosisof diabetes mellitus. This is not happening, I thought. I was scared and angry. I told

No Turning BackDepressed and diagnosed with diabetes, Lori Yatesjoined a health club and changed her life for good!BY LORI YATES

the doctor that I wasn’t going to takemedications. He told me I could holdoff if I lost weight and changed myeating habits. I decided I would doit — I would not be diabetic.

FINDING A GYM FAMILYA brand-new Anytime Fitness gym hadopened less than a block from thehospital where I work as a clinical socialworker. I talked with the gym owner,Mindy Lewis, and told her I needed tolose weight and was ready to do some-thing about it. Mindy recommendedAlexandra Seal as a personal trainer.

Alex did an initial assessment and rightoff the top worked with me to get a nutri-tion plan up and going. Then we startedthe workouts. I remember the first ones.My body hurt, but it didn’t hurt nearly asmuch as my bruised ego. I tried to do apush-up and sit-up. I remembered myyounger days when I could kick those out,but when I tried to get off the ground, thereality hit me: I couldn’t get off the floor.Tears rolled downmy face. But I toldmyself, I am not quitting.

I didn’t quit. I kept working with Alex,and eventually started doing Crossfittraining with her. I had started myprogram in May, ‘09, weighing 306 lb.On March 8, I weighed 205 lb.

I have lost 100 lb and feel fantastic!I do not have diabetes, my depressionand anxiety are well under control, andI am enjoying life.

I am still training with Alex. I workout six days a week, and at least four ofthose days are two-a-day workouts. Ido Crossfit twice a week. I ran my first3.5 miles nonstop. I compete againstmy trainer doing 100 sit-ups for time,and I can hold my own against her!

I am solely responsible for my healthand have taken 100% responsibility foreating healthy and exercising. I amthankful that I have gone through thisexperience. And as I celebrate my 100-lbweight loss with my friends and gymfamily, as well as my own family, I knowthat there’s no turning back, and that’sjust all there is to it. �

Lori YatesAge: 46Hometown: Lakewood, Wash.Weight Before: 306 lbWeight Now: 205 lb (and stilllosing!) as of March, 2010Lori’s Message: “I wanteveryone to know thatdiet, exercise, account-ability and a goodsupport system are allthat’s needed to loseweight, get fit and stayhealthy.”

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