Spring/Summer 2011 Get Active! Magazine

8/7/2019 Spring/Summer 2011 Get Active! Magazine

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::Publisher’sWelcome

According to the latest count, there are more

than 50 million of you. Don’t worry — you’re

not being cloned without your knowledge. I’m

including you as one of the 50.2 million

health- club members in the U.S.

That’s a lot of people, but then again, there

are a lot of health clubs: 29,890 by our count.

This reflects the gains in niche and theme-

oriented facilities, as well as the continued

growth of convenient, always-open fitness

locations. These days, there seems to be a

club for everybody, wherever and whenever

they need it.

But out of the millions of gymgoers, there is

only one health-club member who really mat-ters: you. It’s your experience that we care

about — your ability to reach your goals and

maintain a healthy, active lifestyle.

Whether you realize it or not, you’re a cata-

lyst, an agent of influence. We are social ani-

mals, constantly influencing each other’s

behavior and habits. That’s true now more

than ever, with the tentacles of social net-

working that reach far and wide, allowing us

to maintain connections and friendships

across the globe.

Studies prove that you can pass on the

exercise bug to others. Someone whose

spouse is committed to a fit lifestyle is far

more likely to become active as well, accord-

ing to researchers. These results have been

found again and again in research on larger

social groups of people who frequently

interact. Of course, influence can work theother way, too. According to a Harvard study,

obesity can be contagious (see Page 10).

Being one of the 50 million is the best way

to avoid falling into large statistical groups you

want nothing to do with, such as the 36% of

Americans who are classified as overweight

(Gallup-Healthways poll). Then there are the

105 million people in the U.S. who have dia-

betes or prediabetes, according to the Centers

for Disease Control.

Few things in life are guaranteed, but the

power of exercise to improve your life is one

of them. Regular physical activity can enhance

health, energy, mood, metabolism, even

insulin sensitivity. Exercise can help prevent

cancer, heart disease, stroke, Alzheimer’s

and other diseases. In short, life is better —

and often longer — for those who exercise!

Sure, we have the statistics to back up

these claims. But in the end, they’re just

numbers.Without your enthusiasm and

commitment

to staying healthy and fit, we would have lit-

tle chance to effectively reverse rising obe-

sity trends and escalating health-care costs.It really does all begin with you. As one of

the 50.2 million health-club members, you’re

much more than a number. Count on it.

ABOUT IHRSA

The International Health, Racquet& Sportsclub Association (IHRSA)

is a nonprofit trade associationrepresenting health clubs, fitnessfacilities and industry suppliersworldwide. Every day IHRSAmembers help millions of peopleobtain better health throughexercise.To find a quality IHRSAclub,visit healthclubs.com. Thehealth club industry’s premierevent, IHRSA's 31st AnnualInternational Convention & TradeShow, will be held in Los Angelesfrom March 14–17, 2012.

CEO&PRESIDENT

JoeMoore

BOARDOFDIRECTORSArtCurtis

Chairperson

MillenniumPartners SportsClubManagement

SusanCooper

BodyBusinessHealth Club& Spa

SandyHoeffer

Western AthleticClubs

Mike Raymond

Curves International, Inc.

ChuckRunyon

AnytimeFitness, Inc.

DavidHardy

Franvest CapitalPartnersFitness Industry Council of Canada

Kilian Fisher

ILAM– Ireland

KayYuspeh

EliteFitness & RacquetClubs

BillMcBride

Club One, Inc.

Richard Bilton

CompanhiaAthletica

CarolNalevanko

DMBSports Clubs

Brent Darden

TELOSFitnessCenter

ScottGillespie

Saco Sport& Fitness

David Patchell-Evans

Ex-officio

GoodLifeFitnessClubs

SPECIALADVISOR

EUROPE

ChristianPierar

De FitnessOrganisatie

We’re Counting on YouOut of the millions of health club members, there’s only one

who really matters.

Yours in health,

Jay Ablondi

Publisher

GET ACTIVE! 1



Chronic diseases

account for roughly

75% of the $2 trillion

spent on medical care in

the United States each year.

In response to these alarm-

ing statistics, Joe Moore, thepresident and CEO of the International Health, Racquet & Sportsclub

Association (IHRSA), is urging Congress to make disease prevention a

major tenet of future health-care legislation.

“Effective health-care legislation that removes barriers to healthy lifestyle choices and

supports the medical and business communities in efforts to engage individuals in health-

promoting practices are the most cost-effective solutions for stemming the tide of obesity

and chronic disease that consume the bulk of our nation’s health-care spending,” he explains.

The Campaign for a Healthier America is a national grassroots project bringing together

exercise enthusiasts to make healthy lifestyles a priority for all Americans. The Campaign

seeks to bring the fitness industry together with government, employers, medical and public

health professionals, insurance providers, schools and each of us individually. To find out

how to get involved (it’s easy and free), please visit campaign4health.org.

get paid to get active!If you enjoy working out and could use some extra income (and who couldn’t?), consider a

part-time job at a health club near you. Here’s an idea of how much extra cash you could

earn per hour, while helping others to get healthy.*

Aquatics Instructor $15.97

Personal Trainer (in-session rate) $26.30

Personal Trainer (floor rate) $13.17

Tennis Instructor $23.36

Group Exercise/Aerobics Instructor $24.84

Pilates Instructor $29.10

Yoga Instructor $32.19

Log on to healthclubs.com/jobs to see what’s available near you, and to apply (it’s free)!

You can also post your resume so that fitness and wellness-related companies can easily

find you when searching for their next star. Contact

[email protected] with any questions.

* Data reflects average hourly rate as of July 1, 2010, for part-time workers, and was excerpted from The 2011

Employee Compensation & Benefits Report, available at ihrsa.org/store.

: IHRSAWire

E mpl oy ee Compensat i on& Benef it s Sur v ey Resul t sf or t he Commer ci al Heal t h & F i t ness Indust r y

C om piled i n 20 10 by The Inte rnational H eal t h , Racquet & S po r t sclub A ssociat ion and Ind u st ry I n si ght s , I nc.

T he IHRSA 2 0 11

Internat i onal Healt h, Racquet & Sport sclub Associati on

2 IHRSA | w w w . h e a l t h c l u b s . c o m2 IHRSA | w w w . h e a l t h c l u b s . c o m

A HealthierNation

ThroughExerciseBY KRISTEN WALSH

SPEAKUP!Have something to say?

IHRSA (the International

Health, Racquet & Sportsclub

Association) is always lookingfor new, dynamic speakers for

its annual convention. The

Boston-based trade associa-

tion serves health clubs and

fitness industry suppliers and

manufacturers, and their

annual show is a highlight of

the year’s fitness events. The

show offers educational and

inspirational sessions to health-

club owners, managers and

other fitness professionals ontopics such as sales, customer

service, leadership, manage-

ment, “green” practices and

technology, to name just a few.

Speaker applications arenow being accepted forIHRSA’s 31st AnnualInternational Convention& Trade Show, to be heldMarch 14–17, 2012, in LosAngeles. If you are interestedin presenting on any topic,please visit ihrsa.org/speaker-application and completethe speaker applicationin full.



®



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

Could Your Wallet

Use Some Shaping Up?

. . . Health Clubs Are Hiring.

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

and contractor positions at health clubs and wellness

companies located around the world!

Visit www.healthclubs.com/jobs today.



C OV E R S T ORY

18 Hot PropertyElisabeth Rohm is one of Hollywood’s hottest actresses, with four

filmsset forrelease. Busy? Sure. Just don’t make her miss a workout.

ByChrisMann

N U T RI T I ON / H E A L T H

22 Stop Eating Yourself CrazyHow to stop obsessing about pounds and calories, and still

maintain a healthy body weight. ByStacy Anschultz

T RA I N I N G

26 2011 Spring Shoe ReviewLightweight, sturdy and comfy, these hot new running shoes will

help you take your fitness level up a notch. ByCreggWeinmann

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

1 Welcome

7 The Active! LifeNews and notes on all things fitness, health and nutrition.

Compiledby theEditors

14 Hot Tips: Conquer Middle EarthUnsatisfied with your ab routine? Try this can’t-miss core workout.

32 In The ClubPop icon Madonna turns her lifelong passion for fitness into

her latest endeavor: a health club called Hard Candy.

By Jon Feld

40 ResultsInspiring tales of fitness success from our readers.

22Canyou

blameher?

Contents

14Mind yourmidsection

Cover Photo: Kimberly Metz

StopDietingST ARTLIVINGTHENEWRULESOF

WEIGHTLOSS

Madonna:

WorkOutWiththeMaterial Girl

ELISABETH

ROHMFourMovies,NoProblem!

FitnessKeepsThisHot Actress

GoingFeetof StrengthSHOESTHATHELP BOOST

YOURRESULTS

7Nature’s

beauty food



Volume7 issue 1. Get Active! magazine(ISSN1520-8397)is printedquarterly in theU.S.A.and is distributed through leadinggyms andhealthclub facili-tiesand paidmail subscriptions. ©2011 by IHRSA. Titleis protected through a trademark registrationin theU.S. Patent Office.CanadaPost International

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

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

EDITORIAL

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

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

ARTMichelle Brown A R T D IR E C T OR

PRODUCTIONNicolle Waxman CONSULTING PRODUCTION DIRECTOR

CONTRIBUTORS

DanielG. Amen, M.D.; Stacy Anschultz; Mark Daly; JonFeld; Christine Lydon,MD;

Joe Mallon; ChrisMann; Kristen Walsh; Cregg Weinmann

ADVERTISING SALESihrsa.org/cbi

Main Office Number

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

fax: (617) 951-0056

[email protected]

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

( 6 17 ) 3 16 - 6 7 6 0

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

( 6 17 ) 3 16 - 6 7 6 2

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

(480) 575-1486

Mireille Rivara A C C OUN T E X E C UT IVE

( 516 ) 4 4 2 - 2 6 8 2

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

( 6 17 ) 3 16 - 6 7 55

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

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

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

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

Jay Ablondi EXECUTIVE VICE PRESIDENT OF GLOBAL PRODUCTS

IHRSA

Seaport Center

70 FargoSt., Boston, MA 02210

Ihrsa.org

HealthClubs.com

Copyright2010 IHRSA

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

GA! on the WebVisit HealthClubs.com

Find more fitness infoand a club directory at

HealthClubs.com.

HealthClubs.comUnlike magazines, an active lifestyle

doesn’t take weeks off. That’s where

HealthClubs.com comes in. This

comprehensive site begins where

the publication ends, providing an

ongoing conversation with the

fitness community, where training,

nutrition and lifestyle tips can be

gleaned from a multitude of

resources. HealthClubs.com also

features a search engine that

locates quality health clubs

anywhere you might be, highlighting

those facilities that participate in the

IHRSA Passport Program.

Stay in touch with the global fitness

community by regularly visiting

HealthClubs.com.

EXERCISE YOUR RIGHTS!

Don’t let legislators negatively

impact your ability to

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

informed. We’ll provide you with

the tools you need to influence

the political process when legisla-

tion threatens — or enhances —

your ability to get the most out

of your health-club experience.

Exercise your rights!

Visit HealthClubs.com.



TheActive!Life| E x e r c i s e | | F i t n e s s | | H e a l t h | | W e l l n e s s | | F o o d | | N u t r i t i o n | | B Y T HE E DI TO

EXERCISE & FITNESS

Cut Fat Withthe “30-SecondRule”Studies reveal how toincrease calorie burningduring weight and cardiosessions.

We aim for efficiency and optimum time management more than ever these days, and that includes our training programs.

Goals differ among those who work out, but if you’re in a weight-loss phase, there are ways to increase your calorie burning

through specific training regimens. According to recent research, here are the best ways to burn body fat while weight training

and performing cardio. In short, remember these as following the “30-Second Rule.”

WEIGHT TRAINING: Reduce Rest Between Sets to30 Seconds

Researchers discovered that you can increase calories burned by

50% during weight training by dropping your rest between sets

from three minutes to 30 seconds. The study was performed at

the College of New Jersey (Ewing). Another study found that

your body burns 35% more calories after a workout when you

train using supersets instead of traditional weightlifting sets.

THE TAKEAWAY If your goal is to get cut while strength training,

find a clock with a second hand and reduce your time between

sets to 30 seconds, or opt for a circuit-training workout.

CARDIO TRAINING: Do 30-Second Short Sprints Insteadof Endurance Cardio

If your cardio work consists of jogging or low-impact endurance

training for 30–60 minutes, consider trying high-intensity

sprints lasting 30 seconds. A study at the University of Western

Ontario found that doing 4–6 30-second sprints three times

per week burned more than twice the body fat as jogging for

30–60 minutes three times per week. That’s a huge difference.

THE TAKEAWAY Different goals demand different regimens, but

sprint interval training is best for fat-burning cardio work. Try 4–6

30-second sprints three times per week and see what happens.

GET ACTIVE! 7



get online to stayon trackSure, the Internet may keep you glued to your

computer longer than you planned, but it canalso help you reach your weight-loss goals.

A study funded by the National Institutes of

Health found that dieters who used online

tools to keep track of their efforts were much

more successful at maintaining their weight

loss than those who didn’t. Logging on con-

sistently helped participants keep off almost

half their lost weight after two years, while

minimal users regained all their lost weight.

Clearly, feedback and information available

24/7 can be a big help in your fitness efforts.

THE TAKEAWAY Check out healthclubs.com for help in your fitness efforts, and in general, use theInternet as a productive fitness tool — not just for funny cat pictures and baby photos.

Tapping into social

communitieshelps

you stay focused.

EXERCISEMAYHELPPROTECTAGAINSTDEATHFROMPROSTATECANCERThree hours of vigorous exer-

cise helped prostate cancer

patients lower their risk of

dying from the disease.

Physical activity in the study

included biking, jogging,

racquet sports, swimming

and golf. Even those who

exercised moderately

improved their odds of living

longer. The study was called

“groundbreaking” by an

oncologist at Beth Israel

Medical Center in New York

City, and was performed by

researchers at the Harvard

School of Public Health.

Source: Journal of Clinical

Oncology

ExerciseRx

ShouldYouStretchBeforeRunning?Some say yes, some say no.

A new study agrees. Huh?

It seems that stretching before a

run may depend on your

established habits.

Simply put, researchers say

that if you regularly stretch

before you run, continue

doing so, but if you don’t reg-

ularly stretch, you may be better

off not starting. The study, performed by

Daniel Pereles, MD, an orthopedic surgeon

in Potomac, Md., found that runners who

stretched but who switched to a nonstretch-

ing group had a 23% increase in injuries. The

nonstretchers who began stretching had a

22% increase in injuries.

THE TAKEAWAY This research, reported online

by WebMD, is preliminary, and more study

needs to be done on stretching, but these

results may support what you already do.

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

BombingHis Biceps,Old School“Xie Long from

Chongqing, China, kept

fit for 30 years using

two old mortars as

dumbbells — until

a friend noticed the

weapons were still live.Police defused the mor-

tars, which could have

exploded at any time.”

Excerpted from “Ripley’s Believe It or

Not! Enter If You Dare!” (The Pattison

Company, 2010), a collection of

unusual stories from around the world.

TheActiveLife || EXERCISE & FITNESS

Stretching makes

sense if your body

is used to it.



That’s the percentage of regular exercisers who prefer to work out alone, according

to a survey performed by exercise-equipment maker Life Fitness. Overall, women

were more open to the idea of having training partners than men were.

S

cientists showed that adults ages 55–80

who engaged in a single year of aerobic

exercise increased the size of their

brains in the area of the hippocampus. This

is the area of the brain that’s crucial for

memory and spatial navigation, two things

aging people are most concerned about

being compromised as the years pile up.

According to the researchers, “Starting an

exercise regimen later in life is not futile for

either enhancing cognition or augmenting

brain volume.” The study was done by scien-

tists at the University of Pittsburgh, the

University of Illinois, Rice University and

Ohio State, and was published in Proceedings

of the National Academy of Sciences .

Just doing a little “brain

building” at the gym.

Aerobic ExerciseCan IncreaseBrain Size

[ research shows ]

GET ACTIVE! 9

Pounds ofDeathWith every lump of blubber, you shorten your life, according to the National Institutes of Health.

Their study found that your risk of death increases 31% with every five-point increase in the

body-mass index (BMI). Here are the NIH’s exact calculations, according to The New England

Journal of Medicine.

I ABMI of25.0 to29.9 increased death riskby13%.

I ABMI of30.0to34.9 increased death riskby44%.

I ABMI of35.0 to39.9 increased death riskby88%.

I ABMI of40.0to49.9 increased death riskby251%.

63%

BEAT “MIDDLE

AGECREEP”No, middle age creep isn’t

that guy behind you with the

camera phone. It’s the excess

weight gained in middle age

when youthful metabolism

slows. You won’t be surprised

that scientists have confirmed

that daily exercise over a long

period of time can significantly

reduce that unwanted spare

tire. According to research in

The Journal of the American

Medical Association, the

sooner in life you begin, the

better your belly benefits. The

researchers discovered that

women who had the highest

activity levels gained an aver-

age of 13 lb less than other

women they studied.

THE TAKEAWAY This data

looked at long-term habits

(over as much as 20 years),

but this should tell you thateven if you feel your results

come slow, it’s worthwhile to

keep exercising as vigorously

as possible.




TheActiveLife || HEALTH & WELLNESS

Lack of Sleep

Burns MuscleIf you’re on a fitness/weight-loss plan but sleeping onlyabout 5.5 hours per night, youmay be burning off muscleinstead of fat. That’s theconclusion of a study of menand women on the samecalorie-restriction diet who sleptfor 8.5 hours one week, and5.5 hours the second week.The dieters lost the sameamount of pounds in each

week, but in the sleep-deprivedweek, the subjects lost moreweight from muscle than fat.

THE TAKEAWAY Get at least

eight hours of shut-eye a night.

[ research shows ]

That’s the portion of adults in the U.S. who have “prediabetes,” a condition where

blood sugar levels are higher than normal, greatly boosting a person’s chance

of getting diabetes or heart disease.35%

Obesity is ContagiousAccording to Harvard researchers, you’re more likely to become obese

if you’re in contact with obese people. The scientists said that your

chances of becoming obese increase by 0.5% with each obese family

member, friend or co-worker you have in your social network.

exercise can protectmillions from cancer

S

imple lifestyle changes, including

increased exercise, could potentially

prevent a third of all common cancers,

according to the American Institute for

Cancer Research and the World Cancer

Research Fund (WCRF).

“It is distressing that even in 2011, people

are dying unnecessarily from cancers that

could be prevented through maintaining

a healthy weight, diet, physical activity and

other lifestyle factors," Martin Wiseman,

a WCRF medical and scientific adviser, told

Reuters news.

In a separate statement, the World Health

Organization (WHO) said that lack of exercise

is the main cause of 21%–25% of breast andcolon cancers, 27% of diabetes and 30% of

heart disease all over the world.

THE TAKEAWAY WHO recommends a mini-

mum of 150 minutes of exercise per week.

That’s five 30-minute workouts — not really

much when you think about it.



GET GORGEOUS: EAT CARROTS AND PLUMSEating foods rich in carotenoids can improve your appearance in only two months, according to British researchers. A study published in the

journal Evolution & Human Behavior found that people whose skin has a yellow glow are considered more attractive and healthy. And what

gives your skin that appealing glow? Carrots, plums, cantaloupes and other foods rich in alpha-carotene, beta-carotene and beta-cryptoxan-

thin. Study co-author Ian Stephen, PhD, made the connection, telling The Daily Mail that eating fruits and vegetables can make you more

attractive. Said Stephen, “Together our studies link skin carotenoid coloration to both perceived health and healthy diet, establishing carotenoid

coloration as a valid cue to human health, which is perceptible in a way that is relevant to mate choice ….”

THETAKEAWAY Here’s a list of foods rich in carotenoids. Eat them.

P h o t o s , c l o c k w i s e f r o m

t o p : T h i n k s t o c k ( 2 ) ; i S t o c k p h o t o

I carrots

I plums

I mangoes

I apricots

I cantaloupe

I sweet potatoes

I kale

I spinach

I cilantro (coriander)

I collard greens

I fresh thyme

I turnip greens

I winter squash

Resveratrol MayHelp You Lose FatThat powerful nutrient found in

grapes and red wine does more

than just provide antioxidant bene-

fits. According to important new

research from the University of

Texas Health Science Center at San

Antonio, the compound stimulates

the expression of adiponectin, a

hormone that manufactures and

stores fat. Researchers say that this

means resveratrol can exertanti-obesity, anti-insulin and

anti-aging properties through

this mechanism.

THE TAKEAWAY Resveratrol

appears to be much more than

a heart-healthy supplement.

Take 500–1,000 mg per day.

Ginger Is Your

NewAdvilPut some spice in your pain relief

by adding ginger to your

supplement

regimen.

According

toa study in

The Journal of

Pain, college students performed

18 eccentric muscle exercises

over 11 days.Some ingested gin-

ger; others took a placebo.Those

who got ginger had a 25%reduction in post-exercise pain

intensity. Researchers believe

ginger may possess anti-inflam-

matory and analgesic properties

akin to Advil and Tylenol.

THETAKEAWAY In thestudy,

both raw and heated ginger were

effective. Try 500 mg of extract.

[ research shows ]

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



Falling in love can break a woman’s heart.

Unless she falls in love with her multivitamin.

Swedish researchers found that

women who take multivitamins have

a 27% lower risk of suffering a heart

attack compared to those who didn’t

take any supplements. While this could

be a matter of multivitamin users just

being more likely to choose a healthier

lifestyle, it’s telling that the researchers

also discovered that women who took

a multivitamin for 10 or more years cuttheir heart-attack risk by 41%, compared

to 18% reduction for those taking a multi

for less than five years.

THE TAKEAWAY This is a strong indication

that taking a daily multivitamin may provide

a benefit for heart health.

skipthesodaDrinking sugary sodas

increases risk of

diabetes by 26%, says

research in the journal

Diabetes Care. The

same study founda 20% higher risk of

developing metabolic

syndrome, and even

drinking just one

12-oz sugary drink

raised diabetes (type 2)

risk by about 5%.

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

SAY “YES!” TO FISH;“NO” TO FRYING

While a fish-heavy diet is considered extremely healthy,

fish loses much of its nutritional benefits if it’s deep-fried. The frying process drastically reduces omega-3

fatty acids in fish, which is the main source of its nutri-

tional power. And it matters. According to Neurology

magazine, people who live in America’s stroke belt

(North Carolina, South Carolina, Georgia, Alabama,

Mississippi, Tennessee, Arkansas and Louisiana) are

30% more likely to eat two or more servings of fried

fish than people in the rest of the country.

THE TAKEAWAY One word: broil.

Multivitamins Linked to Reduced Heart Attacks

That’s the proportion of Americans who claim

they eat a healthy diet, says Consumer Reports

Health. Considering that more than one-third of

Americans are obese, according to the U.S. National Center for Health

Statistics, many Americans may be too optimistic about their own

habits. Keep a food journal for one week to see if you’re one of them.

35%

So, Josh Cox wins the PF Chang's RNR Arizonamarathon, then spends another 131/2 laps on atrack to finish his attempt at breaking the AR for 50k. Josh Cox broke his old AR of 2:47 by over 3minutes, and missed the World record by 7 sec-onds! Running 2:43:45, Josh hit the marathonpoint in 2:17:32, and then ran another 26 minutes13 seconds to complete his record attempt! 31.05miles or 50,000 meters, however, you see it, suremakes for a long day in the office!

Josh Cox, all of 35, won his second RNR ArizonaMarathon in a row. His 2:43:45 for the 50k dis-tance broke the current American record, whichhe holds, by 31/2 minutes! On top of that, Coxmissed the World record, set way back in 1988 bySouth Africa's Thompson Magawana, of 2:43:38by 7 seconds!

Josh Cox’s response was typical of his modesty:"Seven seconds is hard to swallow. " As he spoketo the assembled media, he noted, "But I amhappy. The American record is nothing to hangyour head about. I did everything I could ... I willbe back. I would like the World record here in 2years. I would like to give it another shot ... thatever-elusive World record."

Why will Josh put it off for a couple of years? Be-cause, like 100 other elite marathoners in the U.S.who’ve run under 2:19 for the marathon, he willbe in Houston next January for a little thing calledthe U.S. Olympic Trials. With his show of en-durance, Josh Cox's stock has moved up themarathon food chain! Watch for this up-and-comer in Houston!

J o s h C o x 50k 2:43:45

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::HotTips workout

ConquerMiddle EarthTighten your belly with these great ab exercises.

SIT UP, LAY BACK. SIT UP, LAY BACK. REPEAT. RINSE.

Sorry, but situps, or crunches, just don’t cut it anymore when it comes to working

your abdominal muscles. While slimming your midsection requires an integrated

program of healthy eating and cardiovascular workouts, you won’t create the flat

belly you’ve always dreamed of without strengthening your core, and that means

a focus on your entire abdominal muscle.

There are many variations of abdominal exercises, but four of the most effective

— and complementary — are the decline crunch, exercise ball crunch, the intercostal

cable pull-down and the leg-up off a bench. Here’s a great sample program.

I THEDECLINECRUNCH

Why: The decline position creates a

natural tension in the center of your abs

before even beginning the movement.

You do not have to use any additional

weight for this exercise since your own

body weight is enough. But you do

need an adjustable bench.

How: Sit on a 25-degree decline bench,

and place your feet under the holdingpad and both hands on your abdominals.

Keeping your abs tight at all times, lean

back to a 45-degree angle (never go all

the way, as that can endanger your lower

back). Crunch forward toward your

knees, rolling your abdominals together,

and tighten them in the top position.

Release slightly to the 45-degree angle

and repeat.

How many: 3 sets of 20–50 reps





I EXERCISEBALLCRUNCH

Why: Elevating while leaning on an exercise ball helps you better accommodate your unique

biomechanics and allows your hips, back and butt the freedom to move unimpeded —

something you can’t do when you’re pressed against a floor for a traditional crunch.

How: Lean back against a large exercise ball with your feet flat on the floor. With your

hands behind your head, slowly raise your upper body as you would in a floor crunch. Be sure

to maintain your balance, and don’t worry if you squirm to stabilize yourself — that means

that more of your ab muscles are working! Lower yourself as you would for a floor crunch.

Howmany:3 sets of 15 reps.

I INTERCOSTALCABLEPULL-DOWN

Why: The intercostal section of your abdominals runs along your ribs. This exercise

targets those muscles, as well as the obliques, which are located near your abdomen.

The intercostal cable pull-down allows you to use a larger range of movement, targeting

both the inner and outer obliques and serratus to the fullest.

How: Using one side of the cable cross-over machine, connect a rope or strap to the top

cable. Kneel on the floor in the middle of the machine, with your back to the weight stack,

holding the rope above your head. Keep your butt off your heels, with your torso bent

slightly forward. Your elbows should be somewhat angled out and bent at a 35-degree

angle. This arm position allows you to keep your lats flexed, which helps the muscles work

synergistically to tie them together. Contract your obliques, bringing your upper torso

down toward the floor and your elbows to your knees as if you’re curling over a barrel.

Howmany:3 sets of 25–50 reps

I LEG-UPOFFBENCH

Why: The leg-up focuses on the lower abdominals. This is a better option than the hanging

leg raise if your upper body tends to fatigue before you’ve worked your abdominals thoroughly.

How: This exercise is performed seated on the edge of a flat bench. Place your hands

behind you and hold the bench. Your back should be at a 35-degree angle with your feet

in front. Raise your legs off the end of the bench. Bend both legs at the knees and bring

them up toward your chest, then lower them slowly, tightening your lower abdominal area.

Howmany:3 setsof 25reps

Keep inMind: With any abdominal exercise, keep your midsection tight

throughout the movement. Tensing your ab muscles throughout the move-

ment enhances the effects, while protecting your lower back from injury.

::HotTips workout

DON’T FORGET THE CARDIOA cardio program is absolutely essential in your quest for

great abs. Three times a week, perform the cardio of your

choice at a moderate pace for 30–45 minutes first thing

in the morning on an empty stomach. Drink plenty of water.

And if caffeine is your bag, have some green tea or coffee

about 45 minutes before your cardio workout. Once a week,

try a sprinting program to really enhance fat loss. After warm-

ing up, sprint for 30 seconds and then walk for 90 seconds.

Repeat this for 4 to 6 cycles. I

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GET ACTIVE! 19

HotP R O P E R T Y

After giving birth, busy actress Elisabeth Rohm (she stars

in four movies this year!) needed to get in shape.

The only problem: She hated gyms.Now she owns one.

BY CHRIS MANN | PHOTOGRAPHY BY KIMBERLY METZ

TELEVISION AND FILM STAR ELISABETH ROHM HAS ALWAYS BEEN ACTIVE.

While growing up, her late hippie-chic mom encouraged her to regularly hit the

nature trail on foot and on horseback. But with a red-hot career as an actress —

a two-year stint on the TV hit “Angel” helped her nab the role of Assistant District

Attorney Serena Southerlyn on “Law & Order” in 2001 — Rohm, now 38, lived the kind

of hectic bicoastal lifestyle that doesn’t allow for hours of pastoral exercise. While staying

fit has always been a goal, she has resisted pervasive industry pressure to diet herself

to toothpick thinness, preferring to retain her naturally athletic build (especially her

strong legs) with outdoor running and horseback riding.

But Rohm found it increasingly difficult to maintain her fitness level after adding

70 pregnancy pounds following the birth of her daughter, Easton, three years ago. She

knew she needed to do more. One problem: Rohm was determined to avoid health

clubs, describing herself as a confirmed “gymphobe.” And then one day — as sheplanned to start competing in dressage (a sport she calls “ballet on horseback”) —

Rohm stepped into trainer Jay Wright’s Peak Performance gym in New York. The

competitive, athletic atmosphere and community feeling encouraged her to lift some

seriously heavy weights while dropping her even weightier health-club inhibitions.




Get Active: You used to be a gymphobe?

Elisabeth Rohm: A major gymphobe.

I just left the gym and was actually

laughing to myself because I’m so

social in the class and am such a

changed person. This girl in my class

today — it wasn’t spoken, but I could

feel us feeding each other to run faster.

We weren’t competing; we were inspir-

ing each other, feeding off of each

other’s energy.

GA: Why the aversion to gyms?

ER: I was raised by a hippie mom who

was a beautiful woman. She raised me

to believe that my education should

come first, and that I should not pride

myself on any vanity. That I should get

outside in the woods and take a walk,

go run or go horseback riding — to be

part of nature.

GA: So your physical activity was all

about nature?

ER: It really wasn’t about hitting the gym

and being the thinnest or the prettiest.

I wanted to look really natural and

healthy and embrace my blueprint,

whatever that may be. All of our bodies

are different types. You can decide that

there is this one body type that is perfect

and aspire to that, but that’s not true.

It’s not healthy, and it doesn’t appreciate

your natural blueprint enough.

GA: What finally motivated you to

embrace gym culture?

ER: I got into training with Jay Wright,

who owns an amazing gym in New York

called Peak Performance.When I started

working with him, I started to transform,

not only the way my body looked but

also my love of a gym environment and

how community-based it is — how

much we motivate each other.

GA: So others inspired you?

ER: I realized that the gym wasn’t a

place where you vainly sculpt your

body all hours of the day. It’s a strong

community where the trainers are far

more athletic than you are. And my

trainer in particular strengthened me

for my sport. To be a great horseback

rider, you really do need to have great

core strength.

GA: How liberating was Jay’s concept of

a “physiological blueprint”?

ER: It was really great to have the support

from Jay — that my body was beautiful

and I didn’t have to be neurotic about

my strong legs. I have a really strong

core body that he made me feel totally

accepting of. I already sort of was that

person anyway, but I think I was deep

down inside a bit intimidated to start

the gym experience. Back then I felt it

was a process of picking myself apart:

Five more pounds!

GA: So being thin isn’t the only goal?

ER: Jay himself is an athlete, so his per-

spective wasn’t on being thin. He’d say,

“Be conscientious of your diet.” NewYork

is a food city, so he’d say, “Just work out

every day.” Don’t be neurotic about it.

People need to eat and enjoy life.

GA: How does your current gym compare?

ER: I took a circuit-training class when

“I realized that a gym wasn’t a place where youvainly sculpt your body all hours of the day. It’s a

strong community ....”

Later, the sporty blonde beauty gained a new guru in Circuit Works trainer and founder Raphael Verela. Verela specializes

in a high-energy, fast-moving mix of cardio and weights in his daily circuit-training classes.

“When I moved to Venice [Calif.] about four years ago, I was longing for a greater challenge,” she says, “a discipline that’s

lacking when you’re like, Oh, it’s a beautiful day! Let’s go for a bike ride. You can say it’s pretty healthy to live that way, but I

had grown to love being challenged, as if I had a coach and was on a team. That’s how it felt training with Jay in New York.”Rohm credits Verela’s system for getting her back into fighting shape after her pregnancy. The workouts also helped

keep her centered after losing her beloved mother, Lisa Loverde, to a heart attack in November 2009. In fact, Rohm loves

her Venice-based gym Circuit Works so much, she’s now an investor. (The company also has locations in Brentwood,

Calif., and New York.)

“What you do for your body is a gift to your body for your life and for the people who love you, because you’ll have

a sustained, long, healthy life,” she says. “Not that it’s not about aesthetics too, but it really should be looked at as an

investment in your future as opposed to a way to analyze your value.”

Today, Rohm juggles an active lifestyle (including tennis with fiancé Ron Anthony and nature hikes with Easton) with her

burgeoning film career. Among her features slated for release this year: the indie comedy-drama “Chlorine,” the thriller

“Transit” and the drama “Abduction,” in which she plays mom to “Twilight” hunk Taylor Lautner. In this exclusive interview

with Get Active! , Rohm shares her inspiring journey from gymphobe to gym owner on a life-affirming mission.



GET ACTIVE! 21

I moved toVenice about four years ago,

and it was so hard. I was hooked! There

isn’t a ton of cardio.

GA:But it still gives you a cardio workout.

ER: You’re doing a minute of running,

a minute of lifting, a minute

of biking, [repeatedly] for

45 minutes. But when you’re

just about to say, “Oooh!” and

want to turn that machine off

or drop the weights, you’re

done with your minute and

move on to the next place.

So you never fatigue any of

your muscles so much that

you just can’t do it.

GA: Was your pregnancy a factor in starting circuit

training?

ER: No. I really just wanted

to be in great condition. I

found the challenge very

exciting. And I love the

trainer, Raphael Verela. He’s

an ex-Marine, and he really

pushes you. And I wanted

to be pushed because I had

been missing that.

GA: Is it only for boot camp

types?

ER: No, it’s really approach-

able. There are a lot of dif-

ferent body types and ages,

and you can go at your own

pace. You can be a profes-

sional athlete and be challenged, or

you can be someone like me after I had

the baby — I had 70 lb to lose, and I

took it really slowly. If I walked into a

gym in Hollywood with every famous

person working out, one thinner thanthe next, I might have walked out.

GA:How do you stay fit with your daughter?

ER: One of my New Year’s resolutions was

to exercise together. She’s only 3, but I

think it’s important to be active at a very

young age. I had a very athletic family,

always going hiking and stuff like that, so

I share that love of working out together.

I like to say, “Let’s go on a walk. Let’s go

on a bike ride. Let’s go swimming.”

GA:Why did you get into the gym business?

ER: My mother passed away suddenly

last year at 60 years old. She wasn’t in the

greatest health. She wasn’t that active.

I think a big part of why I got involved in

the gym is because of her death.

GA:So committing to the gym helped you

on multiple levels?

ER: Yes. And now I sort of know both

sides of the coin. I know what it’s like to

be super-healthy and I know what it’s

like to have borderline gestational dia-betes. I know how hard it is to push past

the weight and have the energy, desire

and humility to be vulnerable in a gym

environment.

GA: Even though you’re a celebrity?

ER: It was very hard to walk in and be

there during those 12 months or more

that it took me to lose the baby weight.

You give yourself a million excuses for

not working out. But you don’t have to

be a hardbody; I’m still not. I’ve got

some junk in the trunk. I’ve got strong

legs. I’m flat-chested — I’m just not a

hardbody. I’m healthy and I’m strong

because I’m committed to going.

GA:What do you like most

about belonging to a club?

ER:There’s a community

feeling. I find it so inspiring

because you can work out

at every level. There’s always

going to be somebody in

better shape that you, but

you can just quietly admire

them and say to yourself, “I

could be like that.”

GA:Do people still talk to youabout “Law & Order”?

ER: So many people still

watch “Law & Order” —

and I’m talking about the

reruns, not “Law & Order

L.A.” It’s part of a genera-

tion. The show was on for

decades. And there was

such an incredible cast

within its revolving door —

Dianne Wiest, Jerry Orbach,

Sam Waterston, Jesse L.

Martin and S. Epatha

Merkerson, just to name a

few — that I feel so lucky to

have worked with. And you

get appreciated for being a

part of that. That’s very

meaningful for me.

GA: And you’re working with some film

legends in your upcoming features.

ER: Yes! I did a thriller that Joel Silver

produced [“Transit”]. That was a really

big moment, because I’ve always lovedhim. And John Singleton [“Abduction”]

was always a director I’d dreamed of

working with. He’s brilliant. I have high

hopes for “Abduction.” Being in a film

with Sigourney Weaver was a highlight.

I think “Gorillas in the Mist” was my

absolute favorite movie of all time.

I have a very exciting year ahead. I

Chris Mann is a writer and editor of the

pop culture webzine Retroality.TV.




Stop Eating Yourself Crazy

TO BORROW A PHRASE FROM THE REALM OF RELIGIOUS PHILOSOPHY:

DON’T HATE THE DIETER. HATE THE DIET.This isn’t to say that diets don’t work. They do — sometimes spectacularly well. The only problem is

that the successful results from fad diets and other short-term eating plans don’t last the long haul. All

too often, quick-loss plans give way to nasty rebounds. Sometimes the “yo-yo effect” can be worse

than the original fat gain.

The causes for this aremany. Researchers are finding there are amultitude of reasons somepeoplecan’t

maintainweight lossorachieve it in the first place.Someare based ingenetics, othersona lackofactivity. No

matter what hand nature dealt you, smart eating and an effective exercise program can give you a

fighting chance. But you can’t expect willpower alone to change a lifetime of bad habits. You must

change your focus by changing your ultimate goal.

Think of it this way: It’s not about weight loss. It’s about health gain.

The following 10 nutrition and exercise rules can help you cope with the challenges that are

unique to you so you can develop a long-term plan for weight management. Remember: It’s not

a diet plan, it’s a way of life.

Change your relationship to food. You may have heard some weight-loss experts say

this. What it means is that you stop looking at food as a reward, or a source of pleasure and comfort.

Many people accomplish this by reminding themselves that “food is fuel,” meaning that the main func-

tion of food is to keep you energized and healthy.

This is really one of the most difficult things to change about yourself.Whatever bad eating habits you have, they’ve

been ingrained for years — sometimes decades. They may even be connected to emotional problems or trauma in your

past. You can’t change these things overnight, but you can be aware of your habits and pay closer attention to how you

think about food, especially if you consume certain fattening foods when you become depressed or stressed out. It’s

about being honest with yourself. That’s the first step. DOTHIS › Try keeping a journal of when and what you eat, and your mood while you’re eating. You may find some eye-open-

ing facts about yourself that lead to more than a change in eating habits.

Body image is not a numbers game. You’ve probably heard this before: Don’t pay attention to

the scale. Unless you’re a prizefighter or a college wrestler, what you weigh isn’t important. It certainly isn’t

anything to agonize over. If you’re training hard, eating well and gaining muscle in the gym, your weight may

not be a reliable indicator of how you actually look.

DOTHIS › Simply take stock of yourself in a mirror and the way your clothes fit as a way to gauge your progress.

Nobody knows how much you weigh and nobody cares. Don’t create a problem that doesn’t exist.

1

2



Diets don’t work — not in thelong run. Here’s how to achieve a

healthy weight that lasts.

BY STACY ANSCHULTZ



Gainingmuscle is beneficial for weightmanagementandbody image. Yes, this is

true for women as well as men. Weight training is an

extremely beneficial activity. It adds bone mass and strength,

and is a great calorie burner. And women don’t need to worry

about becoming “too big.” Unless you have a bizarre hormonal

system, you are not going to become bulky or overly muscular.

Added muscle enhances your curves and natural shape. Changing

your proportions with a little extra muscle makes you look

slimmer, and helps increase your metabolism.

DOTHIS › Ask a personal trainer at your gym to help you

develop a sound weight-training routine for your fitness and

strength level. Stick with it and enjoy the benefits.

Exercise portion control. Experts agree:

One of the biggest causes behind rising obesity rates is

miscalculation of how much we’re really eating.This often

happens when eating out where you don’t control the portion

sizes, and you clean your plate no matter how much is piled on it. DOTHIS › Put aside at least 10% of the food on your plate to

save for later. And before eating, drink 8 oz of water, and try

the soup option before ordering the main course (you may be

surprised at how satisfied it makes you feel).

Move it! You may be busting your hump in the

gym after work, but those nine hours sitting at your

computer are going to catch up with you. Researchers

at the University of Missouri recently showed that prolonged

periods of sitting lead to the body substantially decreasing

production of the enzyme lipase, which helps break down fat.

Being a desk ornament is something the body is not used to. It

accommodates by storing fat, and it becomes very efficient at

storing calories. Your metabolism just drops. Any time you can

get up, move around, take some stairs, or get out and take a

few deep breaths, do so.

DOTHIS › Unless you’re a pilot on a transatlantic flight, get up,

get out and get your blood moving on a consistent basis.

Beaware ofhowmedicationsmay affectbodyweight.Many common prescription

medications have profound effects on metabolism and

hormone fluctuations. Some psychiatric drugs, particularly the

SSRIs, are well-known for adding weight to the person taking

them. Prednisone and anti-inflammatories can also add extra

pounds. Do a little research, and ask your doctor if weight gain

may be a side effect.

DOTHIS › If a required medication does add body weight, ask

your doctor if there’s an alternative that may not have this side

effect. If may be something you have to live with, but there

may be ways to counteract it. Again, tell your doctor of your

concerns. He or she has probably encountered this problem

with other patients and may have a workable solution.

Improve your digestion. Fiber and “good”

bacteria in the form of probiotics will help your

digestive system break down food, which enhances

your immune system. Having a clean gut provides a host of benefits, including weight loss. You may also want to do the

occasional cleanse to rid yourself of added weight that’s stuck

inside your intestines.

DOTHIS › Beneficial bacteria can be found in cultured foods

such as yogurt, but are also now available in other dairy foods,

such as some varieties of cottage cheese. Also, supplements

in tablet, capsule or powder forms (such as acidophilus or

bifidus), are common. If the probiotic is being taken for main-

tenance or preventive purposes, a reasonable dose would be

about 1 billion organisms two or three times weekly.

Food companies have your number.Junk food companies invest millions in developing

addictive munchies that capitalize on our weakness

for fatty treats. Have one potato chip, and the next thing you

know, the mouthfeel and strategic salty goodness compel you

to finish the bag. The solution: Don’t start. Avoid processed and

deep-fried foods whenever possible.

DOTHIS › Try the Mediterranean diet, which consists of generous

amounts of olive oil, fish, unrefined grains, fruit and vegetables;

moderate consumption of dairy in the form of cheese and

yogurt; and low amounts of meat products. One reason it works

is because these ingredients prepared well can be quite tasty

and satisfying.

Use your social network. You’re not in this

alone. Research continues to support the concept of

relying on friends and your social network to help you

achieve your fitness and health goals. Working out with a

friend, getting to know other people at your health club, using

the Internet to connect with others on similar weight-loss

journeys — all of these things help. Go on your fitness journey

with a friend or a group of friends, and you’ll have a much

better chance at success.

DOTHIS › Don’t hang around others who negatively affect your

self-esteem or tempt you into living an unhealthy lifestyle. A

3 6

7

8

9

4

5

The Mediterranean

diet offers foods

both healthy and

tasty.



GET ACTIVE! 25

support network is important in changing bad habits. Stick with

those who lift you up instead of bringing you down. Keeping a

journal of your moods and emotions throughout the day may

open your eyes to how certain people may be affecting you —

in good or bad ways.

Don’t surrender to fads or extremeprograms. Beware of gimmicky dieting tricks or

extreme eating plans. Starvation diets, grapefruit

diets, cookie diets — they all disappear as quickly as they

show up for one simple reason: They don’t work. If some guy

wants to stick you in a sweat lodge for three days to “teach

your body how to metabolize your emotional fat,” get away

from him. Don’t fall for the quick fix.

DOTHIS › Give yourself some time to adjust to a new way of

eating. And give yourself a break when you deviate from your

new lifestyle philosophy. It’s a process. It takes time to ingrain

new habits to take the place of old destructive behaviors. You

may have three great days, then two bad ones, but don’t letthat stop you from sticking to the long-term plan. Once you

adjust to a healthy lifestyle, you’ll never go back. I

10

THE CARDIO DYNASTY AND OTHER FALLACIES

The old-school approach to weight loss

emphasized lengthy sessions of low- or

moderate-intensity cardiovascular exercise.

We were told to climb onto a treadmill,

find the pace that corresponded to our

fat-burning “target heart rate,” and enjoy

the monotony of the human hamsterwheel for an hour. If only we’d remem-

bered to consult our great reality check —

human evolution — we might have realized

that this approach, like fad diets, loses its

effectiveness over time.

So what to do? First, a short history

lesson.

Anthropologists maintain that early

humans spent at least three hours walking

10–12 miles each day in order to procure

adequate sustenance for survival. And they

were able to do so without starving

because, after 5 million years of fine-tuning,

the physiology of walking at a constant

brisk pace had evolved to be as energy-

efficient as possible. In other words, our

survival as a species came to rely on our

genetic propensity for extraordinary

endurance during low- to moderate-inten-

sity activities like brisk walking or slow

jogging. Hence, activities that fall within

the so-called “fat-burning zone” favor

overall energy conservation. But if your goal

is to shed unwanted body fat, the last thing

you want to do is program your physiology

to maximize energy conservation.

Unless you are physically unable to

engage in more vigorous forms of exercise,

old-school cardio is not only inefficient,it may actually be counterproductive to

reaching your physique goals. Although

low-intensity aerobic exercise burns

some fat during the actual activity, it

has only minimal impact on lean tissue

development and overall metabolism.

Don’t get me wrong: Long, slow cardio

is better than nothing. Previously sedentary

individuals get results from cardio, at least

for a little while. In the long run (excuse the

pun), progress is limited. Studies have

clearly demonstrated that, over time,

conventional cardio compromises speed,

coordination, strength and agility.

Exercise physiologists are now proving

that the most efficient way to induce

progressive (and permanent) fat loss is to

elevate metabolic rate around the clock —

an endeavor best accomplished through

a combination of resistance training and

intense, short-duration exercise. Weight

training builds muscle, and a little muscle

goes a long way toward increasing meta-

bolic rate, caloric expenditure and fat

burning. Likewise, brief intervals of intense

exercise induce a hormonal response that

raises resting metabolic rate and increases

overall fat burning — for up to two days!

It is actually a simple matter to modify

your current cardio routine so it is working

for — rather than against — your physique

goals. Long, slow cardio sessions may

devour the muscle you want. Instead,

punctuate your aerobic workout with brief

(30–60 seconds) all-out sprints every

three to five minutes. This type of training,

often referred to

as high-intensity

interval training

(HIIT), makes

your workout

more effective

and efficient, so

you can cut your

workout time in

half and reap sig-

nificantly greater

benefits — both in terms of fat loss and

peak performance.

— Christine Lydon, MD

A workout buddy

can giveyoua big lift

when you need it.

Photos,toptobottom:iStockphoto;Thinkstock




French philosopher Jean-Baptiste Karr’s oft-quoted words “Plus ça change, plus c’est la

même chose” is usually translated “The more things change, the more they remain the same,”

and that’s certainly true with the shoe offerings in Spring 2011.

We’ve had some new thinking and some new companies evident in every season for as long as

I’ve been reviewing shoes. The changes we’re seeing this spring are merely a broadening of the

shoes offered; the old reliables continue to be there.

More lightweight and performance shoes are being introduced than in several decades (they

represent fully half of the shoes in this review), more new brands are launching, new technologies

continue to be introduced, and there’s more parity in the industry than, perhaps, ever. New thinking

that’s been percolating in shoemakers’ minds for some time has finally flooded out, prompted by

barefoot enthusiasts, as well as the emerging ranks of minimalist supporters.

But never fear, the well-cushioned neutral category and motion stabilizing shoes continue to rollalong, meeting the requirements of runners with specific biomechanical needs and fitness levels

who aren’t yet ready for, or interested in, less shoe.

So for those runners looking for something new — we have it. For those who prefer to stick with

their tried-and-true, we have those, too.

S h o e

2 011 S P R I NG



New Balance 1080Best Shoe, Neutral

Brooks Ravenna 2

Best Shoe,

Motion Stabilizing

Nike Lunar Elite+ 2

Best Renovation

Saucony ProGrid

Mirage

Best Shoe, Performance

Puma Faas 500

Best New Shoe

AwardWinners

GET ACTIVE! 27

BEST RENOVATION

SPRING 2011

BEST NEW SHOE

SPRING 2011

BEST SHOE

S P R I N G 2 0 1 1

Performance

BEST SHOENeutral

S P R I N G 2 0 1 1

BEST SHOEMotion

Stabilizing S P R I N G 2 0

1 1

e v i e w

R E V I E W S B Y C R E G G

W E I N MA N N

S HO E R E V I E W S:

Pe r fo r m a nce — 2 8 • Ne u t r a l — 3 0 • Mo t io n S t a b i l i z i ng — 3 0




adidas adiZero Aegis 2 $110

Round 2 of theadiZero Aegis features some changes, along with many familiar features.The midsole is virtuallythe same: underfootasoft, adiLite layer that’s atop a layer of adiPrene+ with the stabilizing ForMotion cassette in the heel. The outersole has received some

minor alterations but still provides good durability and traction. The upper shows the most significant changes while maintaining its

original objective: Align the foot over the low-profile sole while offering a touch of support. The original featured a tongue that openedonly on thelateral side to shore up theoverpronating foot.Thisversion features twowoven fabrics — stiffer,nonstretch on themedial side;open airmesh laterally— to achieve thesame objective. The resultis breathability andsupport.Overall,the lightweight andresponsive

Aegis 2 features flexibility and efficiency with a measure of stability that’s enhanced by the low profile, making it ideally equipped for

faster-paced running.

“Close, racer-like fit.Low profile makes themvery stable andimproves reactionto the ground. Very light trainer;I’d say light and snappy.[Compared to the original], it is good, though not an improvement.”

Updates theadiZeroAegis • Recommendedfor: medium- to high-arched feetwith neutral biomechanics to mildoverpronation • Sizes:Men6.5–13,14, 15;

Women 5–12• Weight:Men10.3 oz. (size 11); Women 9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted • www.adidas.com

Karhu Fast2 Fulcrum_ride $130

In itssecond time out, theFast Fulcrum_ridefeaturesan update to theKarhu Fulcrum technology. The Fulcrum componenthas been

reshapedslightly intoa lower profile that now tips thefoot forward at a gentler pitch.Up top,the newupper offersmoreroomin the forefoot,makingit better-suited to high-volume feet, andkeeps it open acrossthe metatarsals to accommodate bunions or a wide forefoot. The mid-

sole is still resilientand responsive EVA, though theStrobel board hasan addedlayer of EVA to improve thelevelof full-lengthcushioning.Theoutersole is typical carbonand blownrubber, here in a reconfigured layoutwith a U-shapedheel andforefoot ridge of themore durable

carbon rubber,with the softer blown rubber on the medial and lateral forefoot. The shoe is surprisingly light, providing neutral-footed runnersanother shoe choice for faster training.

“I was surprised at the amount of cushion [it] seemed to have when there didn’t seem to be much of it. Very light weight.I liked it a lot.”

Updates theFast Fulcrum_ride • Recommendedfor: medium- to high-archedfeet with neutral biomechanics • Sizes: Men8–13,14; Women6–11

• Weight:Men11.2 oz. (size11); Women9.9 oz.(size 8) • Shape: semi-curved • Construction: Strobel slip-lasted,EVA Strobel board • www.karhu.com

K-Swiss Kwicky Blade Light $130

TheKwicky Blade Light is a sibling to theBlade Light,but with a personality of itsown.The midsole features theBlade Light designof

angledEVA bladesfor cushioning andenergy transfer;however, here it’s enhancedwith a seconddensityfor stability. A heel crashpad aids

touch-down andis toppedoff with GuideGlide foam against thefoot forcomfort. Minimal outersolerubber in high-wear areas keepstheshoe lightweight but durable enough for racing and faster training.The upper features welded thermoplastic overlaysin a saddlelike frame-

work with a mesh of extrasupporton themedial side. The “secret weapon” of theupperis a treatmentof IonMasking, which makes amolecularmask on thesurface smaller than watermolecules,so they just runoff.Perforations through theinnersole,Strobel board and

midsole allow waterto drain from theinterior, a plus fortriathletes. If this soundslikeyour cupof tea(which wouldalso drainoff),give theKwicky Blade Light a look.

“Snug fitthrough thearch, androomy in thetoes.Well-cushioned with each layer of foam,and the‘skoosh’of stability was just right.

Another fine example of quality begettingquality. K-Swiss has really impressedme.”

NEW • Recommendedfor: medium- to high-archedfeet with neutral biomechanics to mild overpronation • Sizes: Men6.5–13; Women5–11,12

• Weight:Men10.6 oz. (size11); Women9.3 oz.(size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, EVAStrobel board • www.kswiss.com

Li-Ning Fremont $85

Li-Ning is China’s largest domestic sports footwear brand, and the Fremont represents its first foray into the U.S. market. The shoehas a low profile with a very slight heel-to-forefoot drop, which means you should count on an adaptation period to minimize the

chances of injury. The upper is supported minimally in the heel and features just enough midfoot support to keep the foot lined up overthe midsole. The midsole is a well-cushioned, injection-molded EVA with a large lateral crashpad from heel to midfoot. The TPU shank

support is vented to allow air to circulate into the shoe and is aided by the perforated innersole. The Fremont’s light weight makes it

suited for faster-paced running — even racing for some runners — but the effect of activating the muscles in the foot also makes theFremont a good additional tool for runners looking to get stronger.

“Nice form fit, moccasin-like. Nota lotof cushioning, butvery responsive andfastfeeling. Very lowto theground,so any tippy feelingis really reduced.Very interesting approach. A valuable toolfor running fitness and racing performance.”

NEW• Recommendedfor: medium- to high-arched feetwith neutral biomechanics • Sizes:Men7–12,13, 14;Women6–11 • Weight: Men10 oz. (size11);Women8.8 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted • www.li-ningusa.com

Mizuno Wave Elixer 6 $110

TheWave Elixer 6 is an update that respects thestrengths of itspredecessor.Version5 featured a major overhaulof themidsole compound

andthe outersoleconfiguration, so Round 6 merelydraws attentionto the heel crashpad with a brightgreencolor-up andleaves wellenough alone — a smart move.It’sthe upperthat receives theattention in this update. Overlays have been slightly modified,as is typical in

an update, but here theDynamotionFit hasbeen redefinedfrom a stretchy overlay to a hingedtab as thefirsteyelet,whichmoves betterwith thefoot and allows thelacing to bettersecure theupper. Runners who are in need of lightness, stability andgoodcushioningwillfind

itin the Elixer6.

“I love thecushioning in this shoe! It provideda great bouncy feel. With each step I took,I felt balanced and secure.” + “I love the

weight. If theweight could be maintained with a slightlythickerheel,it would be theperfect speed shoe.”

Updates theWave Elixer5 • Recommendedfor: medium-to high-arched feetwith neutral biomechanicsto mild overpronation • Sizes: Men7–13, 14,15;

Women6–11 • Weight: Men10.9oz.(size 11); Women9.1oz.(size 8) • Shape: semi-curved • Construction: Strobelslip-lasted • www.mizunousa.com

PERFORMANCE



GET ACTIVE! 29

Nike Lunar Elite+ 2 $100The Lunar Elite+ 2 does the original at least one better in several areas, and winds up a better shoe as a result. The original midsole andoutersolebenefitted from earlier Lunar seriesshoes andthe effectiveness of theDynamic Support platform, so both have been retained

in their original configuration.The original upper lackedthe close tailoring needed for a reallygood performancefit. Round 2 changesto abreathable, open mesh andremedies the tailoringissue by welding on a supportive saddlewith Flywire strands running from the midsole to

the lace eyelets. The saddleconsistsof a zigzagof welded strapsthat function like independent fingers to snug the midfoot,while keepingthe weight down. The fit is outstanding and lines the foot up over the midsole, overcoming the weakness of the original. The improved fit,

quality and comfort of thematerials, as well as itsoutstanding ride, earned the Lunar Elite+2 ourBest Renovation honors.

“I think Nike hasfinally figured out a good Flywire configuration.The shoes snug down nicelywithout producing anyuncomfortablepressure points. They roll nicelywith my feet as I strikeand then toeoff (noslapping whatsoever).Cushioning is very good. I canfeel

the ground without feeling everypebble.”

Updates theLunarElite+• Recommendedfor: medium-to high-arched feetwith neutral biomechanicsto verymild overpronation • Sizes: Men6–13,14, 15;

Women 5–12 • Weight:Men11 oz. (size 11); Women9.6 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, EVAStrobel board

• www.nike.com

On Cloudsurfer $149

A newbrand from Switzerland, On employs a unique running technology calledCloudTec.The outersoleof theshoe featuresnine CloudTeclugs in the forefootand four in theheel that, when viewedfrom the side, have an oval-shaped negative space.Under pressure,the lugs com-

press to cushion, but since they have small teeth on the inner surface, they grip each other to aidforwardmotion. The sensationis a nicelycushioned ride with a responsive, bouncy feel. The lugs are attached to a traditional, though low-profile, midsole, and when combined with

the lugs, it’s roughly the height of a typical running shoe. The upper is a quality-built,simple designof air mesh andsynthetic suede that fits

securely andhas a plush feel. The technology is effective, the shoe is light andefficient, and thedurability and cushioning arevery good.

“Thefit was good, though more routine than anything amazing. The cushioning was outstanding, theresponsiveness of the lugs andmidsole was more than expected.The impression of the testing was thoroughly aligned with the expectation.Except forthe upper

(whichwas OK)the shoe promised,then delivered.”

NEW • Recommendedfor: medium- to high-arched feetwith neutral biomechanics • Sizes: Men 8–12; Women 5.5–9.5 • Weight:Men11.4oz. (size 11);

Women10.1 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted • www.on-running.com

Puma Faas 500 $100

TheFaas 500 isthe top end ofa seriesof Pumashoes designed withlessmaterialsand a simplerethos.Performanceis the goal, soit’s notsurprising that the name derives from the Jamaican pronunciationof the word “fast.” The upper is a thin mesh andsynthetic suede with an

ankle collarof memoryfoam that’s notexactly Spartan. It hasa snug feel, andthe EVA Strobel board and Ortholiteinnersole contribute togreat step-in comfort.The ride is responsive, thanksto theflexible midsole, and is aided by well-placed grooves underfoot. The thin outer-

sole offersgood traction anduses more durable (and heavier) carbonrubberonly where needed.The combination of light weight, comfortand responsive performanceearned theFaas 500honors as ourBest NewShoe.

“They fitsnug, the cushioning wasgreat, the balance anddurability of these shoes were awesome.I used them for most of my longruns. I’m sadto wear them outbecause they were so good.”

NEW • Recommendedfor: medium-to high-arched feetwith neutralbiomechanics • Sizes:Men6–12,13, 14,15; Women 5.5–11,12 • Weight: Men10.6oz.

(size 11); Women9.2 oz.(size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, EVAStrobel board• www.puma.com

Saucony ProGrid Mirage $100

The Miragefollows in the footsteps of last season’s innovative Kinvara,so it sharesmore than a fewsimilarities. Itsweight beliesits durable

nature, and it hasa more traditional feel in both the upper andthe outersole. The midsole sharesthe small heel-to-toe drop found in theKinvara, but an EVA Strobel board adds a fewmillimeters of foam to up the ante on the cushioning. A TPU support shoresup themedial

side of the shoe, unobtrusively addinga touch of stability. The outersoleis largely exposed midsole, but keywear areas areXT-900 in theheel, blown rubberin theforefoot. The upper hasa familiarheel designand a well-padded ankle collarwith an open airmesh forbreathability

and supportive midfoot welded overlays. The performance is unexpectedly good, whether for faster running or dailyrunning. Its performance,versatility and outstanding designearnedthe Miragedistinctionas ourBest Shoe in the Performance shoe category.

“Snug-fitting heel with goodtoe room. Very comfortable,and thatonly got better with time. Great on roads, decent off-road. Light-weight for a training shoe,and theheel-to-toe slope was really great.Worked wellfor training, long races, fast or easy — welldone.”

NEW • Recommendedfor: medium- to high-archedfeet with neutral biomechanics to mild overpronation • Sizes: Men7–13,14, 15;Women 5–12• Weight:Men10.4oz. (size11); Women8.9 oz.(size 8) • Shape: semi-curved • Construction:Strobel slip-lasted,EVA Strobel board • www.saucony.com

Scott eRide Trainer $115

Scott continuesto refinethe products in itsexpanding line of running shoes.Proven in earlier Scott shoes,the ErgoLogicFit upper,a two-

layer, midfoot support/lace system, secures thefoot effectively. The midsole hasa low profile butdoesn’t sacrificemuch,as the ride isresponsive and resilient, even in regular training.The outersolereveals theperformancenature of the shoe with a polyurethanetread over

more than half of the outersole, greatly reducing weight without losing anything in traction or durability.High-wear areasof the outersolefeature carbon rubber, primarilyat heelcontactand toe-off.Versatility maybe the eRide Trainer’s greatest strength,as it’s light enough for

fasterrunning,whether in training or longer races,and holds up to daily runs with equal ease.

“Verysecure fitin themidfoot, with room for your toes.Goodcushioning,niceand responsive,light — actually really lightfor a dailytrainer. These havea greatcombination of fit, responsiveness and light weight.”

NEW • Recommendedfor: medium- to high-archedfeet with neutral biomechanics • Sizes: Men 8–12, 13; Women 6–11 • Weight:Men10.9oz. (size11);

Women8.5 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, EVAStrobel board• www.scott-sports.com

PERFORMANCE

BEST SHOE

S P R I N G 2 0 1 1

Performance

BEST NEW SHO

SPRING 2011

BEST RENOVATIO

SPRING 2011



Brooks Defyance 4 $100

The Defyancehas earned an importantspot in the Brookslineup as a dependable, neutral performer. The upper is an open mesh, and the

saddlelike midfoot overlays have been beefed up on the medial side to improve support. The midsole has received the typical minoradjustments, but they haven’t affected the overall ride for which the shoe is known. The shank support has been reworked for moreeffective midfoot support without any unnecessary plastic. The outersole features slightly shortened longitudinal flex grooves to smooth

the forefoot flexibility. These changes add up to a good solution for neutral-footed runners.

“Comfortable fit, just like last year’s model.The ride hasa bouncyfeel to it,good cushioning. Fairly lightweight feel (love that).I loved

the light feel andsupport.”Updates theDefyance3 •Recommendedfor:medium- to high-archedfeet withneutral biomechanics • Sizes:Men7–13,14, 15(B, D, 2E); Women5–12,

13(2A, B,D) •Weight:Men11.9oz. (size 11); Women9.7oz. (size8) • Shape: semi-curved •Construction:Strobel slip-lasted, S-257Cushsole(EVA

Strobel board) •www.brooksrunning.com

New Balance 1080 $135

With the 1080, NewBalance leads into a numerical reset,establishing numbers that correspond to their category. The 1080represents

the pinnacle of neutral cushioning in the NBxperformancerunning line. Although it bears a resemblance to the 1064, which it replaces,the

upper nowfeatures an airier, two-layermesh,as well as more substantial overlays positioned forbetter flexibility where thefoot flexes. Themidsole is much thesame as before, but there’s a new crashpad under the cuboidbone to softena midfoot landing. Redesigned flex grooves

and Stability Web allow an improved transition from heel to toe. The outersole features tougher rubber on the lateral side, softer blownrubber medially. The attentionto detailand fit, as well as itsplush ride, earned the1080 tophonors in the Neutral shoe category.

“These shoes cradlemy feet andhelp me confidentlyland each strike with my foot.No noticeable wear even @ 200miles.” + “I think

NewBalance went a littleoverboard with the cushioning on these,thoughoverallthey have been reallypretty good.”

Replacesthe 1064 • Recommendedfor: medium-arched feet with neutral biomechanics • Sizes:Men 7–13, 14, 15 (B, D, 2E, 4E); Women 5–11, 12

(2A, B, D) •Weight: Men 13 oz. (size 11); Women 11.1 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, polyurethane Strobel

board • www.newbalance.com

Saucony ProGrid Triumph 8 $130

The Triumph serieshas always specialized in cushioning and protection. The Triumph 8 trims some weight from Round 7 while retainingmost of the protection and plushness. The upper hasnoticeably less bulk, a move in the right direction, but it’s still on the heavy side. One

improvement is the open area at thefirstmetatarsal,whichgivesa roomy feeling and accommodates a wide forefoot, hallux rigidus orbunions. The midsole features minor changesto themolding but offersmuch the same ride as before— well-cushioned without being

mushy. The outersolecontinueswith the combination of blown rubber in the forefootand carbonrubberin theheel, but more separationbetween the heel lugs gives betterarticulation in the touch-down. The Triumph continues to offer Saucony’s best-cushioned ride.

“Lots of room in the toes. Theyare comfortable but a littlestiff, but with plentyof cushion throughout the whole shoe. Heavier feeling

than most shoes I wear now, butI probably don’t need allthe pampering these provide.”

UpdatestheProGridTriumph7 •Recommended for:medium-to high-arched feetwith neutral biomechanics •Sizes:Men7–13,14, 15;Women 5–11,12

•Weight:Men13.1 oz. (size11);Women 11.7 oz. (size8) •Shape: semi-curved•Construction: Strobel slip-lasted,EVA Strobel board •www.saucony.com

ASICS Gel-DS Trainer 16 $110

The DS Trainer hasalways represented the ASICS philosophy of balancingengineering andminimalism. Version 16 haslocked onto thisconcept with proventechnologies and lightweight materials. This time out, the upper is much thesame from the toes to the midfoot,but

between the arch andthe heel, there are nowtwo layersof material securing the heel to prevent slipping.The resultis a heavier shoe than inthe past, but it hasa much better-fitting heel. The midsole hasseen the usual minor tweaks without noticeably affectingthe ride, though

the articulationin forefoot flexion is a littlemore pliable thanksto theaddition of ASICS’GuidanceLine.The resultis a midweight shoe with

a great balance of stabilityand cushioning that holds up to the demands of high mileage.

“They felt perfectlysnug and arethe lightest shoes I have worn with this much great support.” + “Cushion was good, with a good feelaround the anklesand from thetongue. Overall,heavier than I expected but with a good, balanced feeling.”

Updates theGel-DS Trainer15 •Recommendedfor:medium- to high-arched feetwith mild to moderateoverpronation• Sizes:Men6–13,14, 15;

Women 5–12 •Weight:Men11.9oz. (size11); Women10.2oz. (size8) • Shape: semi-curved •Construction:Strobel slip-lasted, two-density Solyte Strobel

board •www.asicsamerica.com

ASICS Gel-Kayano 17 $14

As the flagship of the ASICS motion stabilizing contingent, Version 17 of the Kayano maintains the plush ride, fit and stability

that has long defined it. The familiar profile has been well dialed in for at least five years, so the faithful have been consistentlyserved and that continues here. Although the differences appear to be cosmetic, they’re actually upgrades: The upper has a bit

less Bio-Fit, but what’s there is used more precisely on the medial and lateral sides; and replacing the synthetic leather overlayswith HF-welded overlays saves weight without compromising support. The midsole geometry with its precise shaping has been

maintained from the flex grooves to the decoupling of the heel and, with the generous Gel cushioning all but identical, the ride isindistinguishable from recent versions. The good news — make that great news — is that the Kayano 17 continues to be as con-

sistent a performer as ASICS delivers.

“TheKayano is always snug andcomfortable. The cushioning is great,the shoe is very stable, and my feet aresecure in them while

runningat anyspeed.”

Updates theGel-Kayano 16 • Recommendedfor: medium- to high-arched feet with mild to moderate overpronation • Sizes:Men 6–14, 15, 16 (D),

8–14, 15, 16 (EE), 8–14, 15, 16 (EEEE); Women 5–13 (B), 6–13 (AA, D) •Weight:Men 13 oz. (size 11); Women 11.4 oz. (size 8) • Shape: semi-curved

• Construction:Strobel slip-lasted, two-density Solyte Strobel board •www.asicsamerica.com


NEUTRAL/MOTION STABILIZING

BEST SHOE

Neutral

S P R I N G 2 0 1 1



Brooks Ravenna 2 $100

The Ravenna has moved up in the food chain. While it was a peppy performer, it now has a bit more muscle to it, thanks to the incorpo-

ration of Brooks’ DNA cushioning element. The Ravenna is still peppy, but the extra boost in cushioning makes it even better-equippedfor high mileage. The upper is ever so slightly altered (the usual few millimeter shift in overlays), but the elastic straps to the eyestay

remain, allowing the upper to move with the foot. The midsole sports minor adjustments to the forefoot, but the lateral heel has muchmore articulation in the crashpad, and rests over a more concentrated outersole element and altered heel flex grooves. The remaining

outersole is much as it was, with carbon rubber in the heel and blown rubber up front. The combination of its accommodating fit, goodstability and lasting cushioning earned the Ravenna 2 the Best Shoe honors in the Motion Stabilizing category.

“Niceroomy toebox.They arevery comfortable.The heelstrike is oneof themost comfortableI’ve ever felt. Thereis nice bounce to theshoes on therun.Good stability andthe lacingis great. This is a great, light-feeling shoe. Much betterthan allthe brands I’ve tried.”

Updates theRavenna • Recommendedfor: medium-to high-arched feetwith mild to moderate overpronation • Sizes: Men7–13,14, 15;Women5–12

• Weight:Men12.1oz. (size11); Women10.1oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, S-257Cushsole (EVA Strobel board)

• www.brooksrunning.com

Brooks Trance 10 $140

The Trance has undergone a transformation thatis bothsubstantive and visual. Themore resilient DNAcushioning, new in the Trance 10,is an

upgrade,and midsole shaping (smallerpods on the lateral side) broadensthe base of theshoe. The result is betterstability,though the full-length

DNA andincreasedfoamcontributeto a weight gain of more than 10%.The upper is designedforthe same effectivesupportwithnew overlays

and a TPU heel cradle doingthe job. One of themoresignificant improvements isthe fit, as stretchy straps in the eyestay flex with the footfor

more security, andan extraeyelet at thetop of thetongue holds it in place.The outersolefeaturesa bitmore rubbersurface, thoughwith varia-

tion in heightfor sufficient flexion. Runners with a need forextra stability andcushioning oweit to themselves to tryout a pair of Trance 10s.

“Good fit, cushioning andstability. I hadnot worn Brooksshoes before, and I discovered that they reallyknowhow to

make shoes!”

Updates theTrance9 • Recommendedfor: medium- to high-archedfeet withmild to moderate overpronation • Sizes: Men 7–13, 14, 15(B,D, 2E);

Women5–12(B, D) • Weight:Men13.4 oz.(size 11);Women 11.2oz.(size8) • Shape: semi-curved • Construction:Strobel slip-lasted, S-257Cushsole

(Strobel board) • www.brooksrunning.com

Mizuno Wave Inspire 7 $100

TheInspirehas been oneof Mizuno’s most dependable motionstabilizing shoes.Though not flashy, it’s a performer, andRound 7 focuses

on improving itsfit and transition. The upper is now a more open airmesh, andthere have been slight shifts to theoverlays that, along witha stretchier feel to themesh over thetoes,openup themetatarsal area for a bitmore room. The first eyeletis now hingedon thelateral side

to allow more adaptable lacing in securing the foot.The midsole contours look different but offer the smoothest transition of all thenew Mizunotraining shoes.The stability of theasymmetrical Wave plate is rock solid.The outersolefeaturessome reshapingof flexgrooves,but is as effectiveas ever fortraction anddurability.The fitand performance arethe real valueof theInspire, perhaps as aptly

named a shoeas any onthe market.

“The Inspire hasbeen a reliable training shoe for me.The 7 may be even more so than earlier versions;fits reallywell, durable,plenty ofcushioning and plenty of stability. No downside as far as I’m concerned.”

Updates theWave Inspire 6 • Recommendedfor: medium-to high-arched feetwith neutral biomechanicsto moderate overpronation • Sizes: Men 7–13,

14, 15, 16 (D, 2E); Women 6–12 (2A, B, D) • Weight: Men 12.7 oz. (size 11); Women 10.1 oz. (size 8) • Shape: semi-curved • Construction:Strobel

slip-lasted • www.mizunorunning.com

Nike Zoom Structure Triax+ 14 $100

TheStructure Triax hasbeen updated with several mantras in mind, including “Don’tmess with success.” Round14 stands paton theeffective dual-density Phylon midsole (one of Nike’s last shoeswith the compound) and its well-executed crashpads and flexgrooves,

which provide great cushioning, stabilityand an unobtrusive transition. The upper of the Structure Triax 14 benefits from Nike’s innovativeFlywire, as some of thestrapping andoverlays of previous versions have been replaced by supportive Flywire strands weldedto themidfoot

of theshoe.The forefoot has an open feel with plentyof room over themetatarsalsand a clean look to go with thesmooth functioning.IftheStructure Triax has been your shoe, rest assured that they didn’t changewhat you love about it.

“Good toe room, but not quiteas snug as I would have liked.Goodbalance and stability. Notas cushiony as other Nikes I have tested

in thepast.” + “Myfeet were secureand balanced — theshoesfelt stable. My overall impression is,there areshoeson themarket that

are more comfortable and costless.”

Updates theZoom StructureTriax+ 13 • Recommendedfor: medium- to high-archedfeet with mild to moderate overpronation • Sizes: Men6–13,14, 15(B, D,2E,4E);Women 5–12(A, B,D) • Weight:Men12.5 oz. (size 11);Women 10 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, EVA

Strobel board • www.nike.com

Reebok Premier Road Supreme 2 $100

ThePremier Road Supreme 2 takes a goodshoe andmakesit even better. Theupperopensup theforefootfor a roomier fitacrossthe metatarsals,

with a snugger fit laterally provided bya largeKinetic Fit panel.A reshapedheeltaband more memoryfoamin the anklecollargivea formfit tothe

rearfoot. The DMXfoam Strobel board and generousOrtholite innersole, alongwith theinjection-moldedEVA,make fora cushy ride. The medial

second densityoffersjust enough extra stability to makethe shoeeffectivefor a large group of runners, fromthe mildto moderate overpronator

to the fairly neutral runner looking forextra support,especially on longruns. Holding the price whileimproving thecomfortadds to the value.

“Thisshoe fits great; it just hugs my foot with nice toeroom. Well-cushioned, just a bitbouncy, very smoothfrom heel to toe. Nice.

Lots of good running miles for me with this shoe.”

Updates thePremier RoadSupreme • Recommendedfor: medium- to high-archedfeet with mild to moderate overpronation • Sizes: Men6.5–13, 14;

Women5–11,12 • Weight:Men12.4 oz. (size 11);Women 10.6 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, DMX Foam Strobel

board • www.reebok.comI

GET ACTIVE! 31

MOTION STABILIZING

BEST SHOMotion

Stabilizing S P R I N G 2 0

1 1



:: InTheClub


The Original HardbodyMadonna takes her fitness philosophy global.

BY JON FELD

of her own fitness, in October

2010 she announced the opening

of a new health-club chain, Hard

Candy Fitness.

Get Active!: You’ve been fit for decades.

How important is fitness to your lifestyle,

and how has your personal regimen

changed over the years?

Madonna: It’s essential. And the idea of

inspiring others to feel the same way

through my clubs, as a place people

will want to work out, is my goal with

these gyms.

GA: What made you decide to enter the fit-ness business? Certainly, it’s a logical choice

for your brand extension — and your buff

image — but what was your thought process,

or was there a specific tipping point?

M: I started out as a dancer in high

school and have been working out

ever since. So, in some ways, I’ve sort

of always been in the fitness busi-

ness. I’ve worked out in gyms and

studios all over the world, taken

thousands of dance classes, and have

done so many different kinds of

workouts. It comes naturally to me:

I’ve always had a specific point of

view about what seemed right or

wrong about a club’s environment,

teaching techniques, locker rooms

and the different elements of the

gyms. I think I was formulating in

my mind what the ideal workout

environment might look and feel like.

And Hard Candy Fitness was born.

GA: How did you choose the name Hard

Candy Fitness?M: The name of my last album was

“Hard Candy” and we all liked the sym-

bolism of “hard body” and “eye candy.”

I like the play on words and the irony.

GA: Can we expect to see you working out

at the Hard Candy clubs?

M: Definitely. In fact, I even taught

a class at the November opening

of the first Hard Candy Fitness in

Mexico City.

MADONNA, BORN MADONNA LOUISE CICCONE, HAS BEEN A GAME-CHANGINGpop icon since she burst on the scene in 1983. She’s sold more than 300

million records internationally and is recognized as the world’s top-selling

female recording artist of all time by no less an authority than the Guinness

Book of World Records . While she has an established reputation as a chameleon,

appearing to seamlessly reinvent herself every few years, Madonna is also

known within the music industry for doing things her own way. She’s multifac-

eted: A Golden Globe Award-winning actress for “Evita,” she’s also a fashion

designer, children’s book author, film director and producer, and owner of

her own recording company, Maverick, a joint venture with Time Warner.

During the past 20 years, Madonna has become a standard-bearer for fitness,

showing up among the most buff musicians anywhere. In a natural extension

The eternally buff superstar

brings a fresh and fun

perspective to fitness.



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GA:Why did you choose to debut the clubs

in Mexico City?

M:Mexico City was one of the stops on

our Sticky & Sweet Tour. I loved the

energy of the city and the people. It also

was an ideal location for me to be inti-

mately involved in each step of the cre-

ation of the premier location. I wouldn’t

just give my name to something that I

couldn’t be involved in and oversee. As

people know, I’ve got lots of opinions.

GA: No gyms appear to be slated for the

United States. Why not?

M: We decided to focus initially on

Mexico and South America, and then

head overseas and expand into many

countries throughout Europe and

Russia, as well. In the bigger picture,I’d love to have Hard Candy gyms in

the U.S.

GA:What is your working relationship like

with the Hard Candy team? It’sbeen said

that you’vehad input into the design and

programmingof theclubs.

M:Most definitely. I’ve been involved

in virtually every detail, including the

name, logo, branding, the look and

feel of the design. We’ve had lots of

meetings, back-and-forth conversa-

tions, e-mails and texts. But the best

part is that we all have the same goal.

They appreciate that I have very

specific ideas, but, at the same time,

I welcome the knowledge and

experience they have creating fitness

centers around the globe.

GA: What will your rolebe, or will you have

one, in daily or ongoing operations?

M: I’m involved in all the creative

details, ranging from lighting to the

music, the wood they use in the dance

and yoga floors, to the kinds of classes

that are taught. But to have Hard

Candy be the most sought-after fitness

centers in the world, I count on having

the best trainers and managers outthere. I want the professionals involved

to be free to do what they do best.

GA: Will there be anyonlinecomponents?

M:Hard Candy Fitness will have a

unique online platform powered by

dotFIT.com that has an activity-man-

agement tracking system and other

fitness-related content. The Hard Candy

Virtual Gym is typical of the resources

we want to provide for our members.I

The Material Girl at the opening of her Hard Candy gym with business partners Jim Rowley, left, and Mark Mastrov.

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ARE YOU SUSCEPTIBLE TO AN ANT

infestation? ANTs stands for automatic

negative thoughts, the thoughts that

come into your mind automatically andruin your day. I think of these negative

thoughts like ANTs at a picnic that infest

your psyche and ruin your performance.

We have done SPECT brain-imaging

studies showing that negative thinking

reduces activity in the cerebellum. The

cerebellum is involved with coordina-

tion, motor control and speed of thought. So when you think negative thoughts, you

actually become less coordinated and think more slowly.

This helps explain what’s behind many of our slip-ups and unforced errors. You

know how this works: All of a sudden, you can’t get your first serve in or master a

complicated step. Some people call it “psyching yourself out” of a good performance.

You think, I know I’m going to blow it . And you do.

To regain your edge, you need to learn how to kill the ANTs. Did you know that

happy, positive, hopeful, loving thoughts release chemicals that make you feel

good? Scientific studies have found that changing your thinking can be as effective

as antidepressant medications to treat anxiety and depression.

Take note, I am not recommending pie-in-the-sky happy, delusional thinking.

What I want you to adopt is HONEST thinking. Honest thinking can help you feel

happier, think more clearly, and boost athletic performance.

::HotTips

PositiveReinforcementDon’t letANTs (automatic negative thoughts)

hold you back. Here’s what to do.

BYDANIELG.AMEN,MD

Squash Those ANTS! Whenever you feel sad, mad, nervous,

obsessive or out of control, write down

the thoughts that are going through your

mind. The act of writing them down

helps to get them out of your head.

Identify the ANT species, then talk back

to them. Challenging negative thoughts

takes away their power.

Here is an example. “I can’t win

because my doubles partner is so slow.”

I play tennis, so I’m very familiar with

this ANT. This is a “blame” ANT. But

instead of blaming my partner, I need

to take responsibility for my own actions.

Here’s a different way of looking at

that same thought.“My doubles partner

is slow, so I need to be ready to covermore of the court and to be more aggres-

sive going for balls that are down the

middle.” With this kind of attitude, you

just might win. Why give up before you

have even tried?

With a little practice, you can become

an expert at talking back to your ANTs. It

is amazing how helpful this simple tech-

nique can be and how it can improve not

only your performance but nearly every

aspect of your life. I

GET ACTIVE! 37

Know the 10ANTS

Over the years, therapists have identified 10 “species” of ANTs or types of

negative thoughts that keep you stuck in your bad habits.1.All or nothing (thinking in black-and-white)2.Always thinking (overgeneralizing)3.Focusing on the negative (ignoring the positive)4.Thinking with your feelings (believing negative feelings without any evidence)5.Guilt beating (thinking in words like “should,” “must,” “ought to”)6.Labeling (attaching negative labels to yourself or others)7. Fortune telling (predicting the future in a negative way)8.Mind reading (believing you know what someone else is thinking)

9. Blame (blaming others for your problems)

10.Denial (refusing to admit you have a problem)



So which horrible fact do you want first about American kids and obesity? There are too many to choose from,

but here are a few recent findings:

I One in three kids is overweight or at risk of becoming obese.

I One in four overweight childrenexhibits signs of prediabetes. Of children diagnosedwith type 2 diabetes,

85%areobese.

I Thearteries of obese childrenhave structural damagenormally seen in adultswith heart disease, according

to a Canadian study.

I Obese teensaremore likely to develop multiple sclerosis later in life.

I About 60% ofobese kids have at least one risk factor for heart disease.

I Themost reliableway to fight childhoodobesity is exercise andgood nutrition.

I New studies showthat kidswho exercise are better in school; another new study found that even a little

bit of weight loss in chubby children can lowerblood pressure.

THETAKEAWAY Childrenwho are old enough for sports— around age 7 — are ready tobegin exercising,

evenwithweights, but they doneed tobe supervised.

400%-

800%

TheWorld Is Your TreadmillE

ver get into the gym and think, I wish I were running down the Champs-

Elysees in Paris right now. Well, there’s an app for that. “Fun Run Trainer” is

an iPhone download from iFit Technologies that simulates running outside

in exotic locales while you’re on your gym’s treadmill. The app uses Google Maps

that move at the same speed you’re running on the treadmill, and it will even adjust

inclination depending on where you’re running. The program includes more than

200 events, including marathons and 10Ks, along with notable streets and beaches.

You can even create your own dream run from the company’s website that you sync

to your phone. It may take you a week and a half to run the Boston

Marathon, but at least you can say you did it.

THE TAKEAWAY To get the “Fun Run Trainer,” check your iTunes store

or visit appsdownunder.com/funruntrainer.

That’s the increase in number of calories burned by middle school kids who played

“exergames,” video games that included active movement, according to a study

in the Archives of Pediatric & Adolescent Medicine. The study also showed that the

heaviest kids reported the highest levels of enjoyment from playing the exergames.

SAD

TALES

OF THE

OBESITYCRISIS

The Federal Transit Authority

proposes raising the assumed

averageweight per bus passen-

ger from 150 lb to 175 lb, whichcould mean that across the

country, fewer people will be

allowed on a city transit bus.

The Transit Authority says

the changes are needed to

“acknowledge the expanding

girth of the averagepassenger.”

Reuters

911 for Teens and Kids

::Culture&Community




Go to healthclubs.com and click on Get Active! Digital.

It’s entertaining, motivating, and it’s FREE!



::Results


discovered this fountain of youth called

bodybuilding 10 years ago. I am always

seeking to improve my physique. When

I look at my before and after pictures,

I realize just how far I have come.

My former high school friends also

noticed my transformation at our

reunion. So many of them asked, “What

did you do to look like that?” Sharing

what I’ve learned with them and many

others has been very gratifying. I

WHEN I REACHED MY 40S, I GREW FRUSTRATED

with my fitness routine’s lackluster results. Even

though I lifted weights and did cardio three daysa week, I still weighed 256 lb. Problem was, I ate

my way through the day. Fried eggs, bacon,

pastries — no food was taboo. With my 25-year

high school reunion in 2005 as motivation, I went

to work on getting lean and gaining muscle.

I started by calculating my BMR (basal meta-

bolic rate) by searching the Web. My daily goal of

3,000 calories included six to seven small meals

composed of six to nine servings of fruits and

vegetables (300 g of complex carbohydrates) as

well as a minimum of 200 g of protein (mostly

egg whites, chicken and fish). I also made sure to drink at

least one gallon of water daily. (Who knew you could get

500–600 calories in a Starbucks drink? Drinking mostly water,

I now feel refreshed and rehydrated.) I changed my workouts

from a powerlifting routine to a four-day-per-week body-

building program, hitting each body part once a week and

ending with 30 minutes of cardio exercise.

I wasn’t weighing myself that often at first. But after a few

weeks, I got on the scale one day and was like, Wow, I lost

20 lb. And then a month later I got on it again and was like,

Wow, I’ve lost 35 lb . I was shocked. Then I started weekly weigh-ins. I also kept track

of everything I ate to see my total intake at any point during the day.

A CHANGED BODY, A CHANGED CAREER Within 26 weeks I was able to drop 75 lb, going from 255 to 180 lb. I didn’t realize

how much my body had changed until I saw some friends I hadn’t seen since the

previous Christmas. Their encouraging words blew me away. The feeling of empow-

erment remains unbelievable.

As a result of my success, I became a certified personal trainer, and now share my

knowledge and passion with others. Although I only train part-time as a sideline to

my full-time job as a telecommunications manager, I have helped four people lose a

combined 91 lb! Seeing others succeed is my reward. The confidence these individuals

develop through their success is powerful and addicting to others.

I am now 44 years old, and have never been better — physically or mentally! I’ve

maintained my 180 lb for two years, and am determined to stay there. I wish I had

Joe MallonAge: 47

Hometown: Upland, Calif.

Weight Before: 255 lb

Weight Now: 180 lb

Joe’s Advice: “The main thing is

to get focused. And remem-

ber, it’s a marathon, not a

sprint. Just be patient and be

consistent — it will happen.”

How Do You LikeMe Now?A high school reunion inspired

his dramatic makeover.

BY JOE MALLON





The Run Is A Beauty.

The Party Is A Beast.

Disney Wine & Dine Half Marathon Weekend9/30–10/1/2011

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