fall 2013 get active! magazine

7/27/2019 Fall 2013 Get Active! Magazine

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You Gotta

HAVE

FRIENDSHow Socia

NetworksCan Boost

Fitness

Success

ShortWorkouts,LONGGAINSHow to Get the

Most Out of

AEROBIC

TRAINING

GET

SHAKESMART

Choose aProtein Powder

That’s Right

for You

A GUIDE TO

VEGAN

FITNESS

Olympic Star

ALLISON

BAVERGoes for Gold

in Sochi

Plus



::Publisher’sWelcome

In our world of hundreds of different

languages and dialects, it has often been

said that “music is the universal language.”

No matter what the country or culture, you

will find men, women and children dancing

and singing to bring a little joy, spirituality

and rhythm to their lives.

Recently, I encountered a debate where a

noted physicist, with all due respect to the

wonders of song, disagreed. “Mathematics

is the universal language,” he argued.

“Think about it, but what is music, exceptmathematics set to melody?” The premise

is this: what Mozart or Beethoven heard in

their heads when composing their great

symphonies can best be described as algo-

rithms that their minds organized into notes

and melodies. Music is simply a wonderful

expression of mathematics.

The math vs. music debate may not have

legs, as the saying goes, but movement cer-

tainly does. There is no debate that everyone

needs some movement in their lives.

Muscles are meant to move, blood needs to

circulate, hearts must beat. So what does

movement (e.g., exercise) have to do with

the “universal language” debate?

Language, defined, is “a tool to communi-

cate, a form or manner of verbal expression.”One definition of exercise is “physical activity

that is done in order to become stronger

and healthier.”

As an international organization, IHRSA

encounters the language of movement

through its member health clubs. Every

day, diverse people, who may not agree on

politics, religion or even fashion—make

time to go to their health clubs and move.

At IHRSA’s annual convention held each

March, fitness professionals from around

the globe are united by a shared belief that

exercise can make the world healthier.

They celebrate this belief through physical

activity and fitness promotion. They bring

their passion back to their health clubs

and communities, spreading the word

that exercise can improve one’s health and

happiness. Exercise may or may not be the

universal language, but it sure can commu-

nicate a message. You do your part, too,

every time you walk into your health club.

Which brings us back to the fictional

encounter I mentioned earlier. Upon entering

the health club, Mozart asks, “What’s thatmusic I hear?” To which Einstein replied, “It’s

all relative. Just move to the beat!”

Pon de replay , Mr. DJ.

ABOUT IHRSAThe International Health, Racquet

& Sportsclub Association (IHRSA)is a nonprofit trade association

representing health clubs, fitness

facilities and industry suppliers

worldwide. Every day, IHRSA

members help millions of people

obtain better health through

exercise. To find a quality IHRSA

club, visit healthclubs.com.

IHRSA’s 33rd annual

International Convention and

Trade Show will be held in San

Diego from March 12–15, 2014.

CEO & PRESIDENT

Joe Moore

IHRSA BOARD OF DIRECTORS

Brent Darden

Chairperson

TELOS Fitness Center

Richard Bilton

Companhia Athletica

Carol Nalevanko

DMB Sports Clubs

Scott Gillespie

Saco Sport & Fitness

Christian Pierar

De Fitness Organisatie

Jasmin Kirstein

My Sportlady Fitness

Robert Brewster

The Alaska Club

Mark Stevens

The Houstonian Club & Spa

Molly Kemmer

Medifit

Allison Flatley

L&T Health & Fitness

Rasmus Ingerslevk

Fresh Fitness

Bill Beck

Club Fit Jefferson Valley

Bill McBride

Ex-officia

BMC3

Albert Einstein and

Wolfgang Amadeus Walkinto a Health ClubStop me if you’ve heard this one—on second thought, wait for it.

Yours in health,

Jay Ablondi

Publisher

GET ACTIVE! 1



COVER STORY

16 The Unstoppable Allison Baver After a devastating injury that threatened to end her career,

Olympic skater Allison Baver is poised to make history in Sochi.

By Jim Schmaltz

TRAINING

26 Circuit CityGet the best of both strength training and cardio by utilizing

this circuit routine for total-body fitness. By Stacy Achua

30 2013 Fall Shoe ReviewOur expert finds the best shoes for your running and workout

demands for the fall and winter seasons. By Cregg Weinmann

NUTRITION

20 The Fantastic PourConfused by all the different protein powders out there? Here’s

how to choose the right nutrition shake for your goals..

By Alexandra Black, MPH, RD, LDN

COMMUNITY

23 Crowdsource Your FitnessHere’s how to use your online and offline social networks to boost

your fitness success and be a positive influence to others.

By Timothy J. Moore, Ph.D., CSCS, MCHES

DEPARTMENTS/COLUMNS

1 Welcome

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

Compiled by the Editors

11 Ask a Trainer: Cut Up Your CardioCheck out this interval cardio program that delivers terrific

results in less time than steady-state workouts.

By Chris Thomae, NASM CPT, PES, CES

12 Food Smarts: Give Peas a ChanceLearn what it really takes to eat vegan, and why athletes and

gymgoers are increasingly drawn to the meatless lifestyle.

By Kristen Walsh

32 Results: Bob JohnsonDetermined to help his wife in her battle with cancer, this

60-year-old lost 100 lb and gained a new zest for life.

20How to beshake smart.

Contents

12Is a vegan dietright for you?

5Sweet dreams,fit body.

26A cardio/weight-

training mashup.



train smart . TRAIN HARD

I H R S A . O R G / S T O R EY o u r r e s o u r c e c e n t e r s 0 R E S E N T E D B Y ( E A L T H Y , E A R N I N G TM

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Volume 9 issue 3. Get Active! magazine (ISSN 1520-8397) is printed twice yearly in the U.S.A. and is distributed through leading gyms and health club facilities. ©2013 by IHRSA.

Title is protected through a trademark registration in the U.S. Patent Office. Canada Post International Publications Mail (Canadian Distribution) Sales Agreement No. 1041622.

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

c/o IHRSA, 70 Fargo Street, Boston, MA 00221. Please enclose mailing label or call (800) 228-4772. Reproduction in whole or in part without permission is prohibited. Canadian

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

has been made to establish that the individuals and firms in Get Active! are reputable and will give reliable service. The appearance of these advertisements does not constitute an

endorsement by Get Active! or IHRSA. Get Active! does not endorse any form of medical treatment, nor does it encourage you to undertake any such treatment on your own. We urge

you to see your family physician before undertaking any kind of medical treatment. IHRSA accepts no responsibility or liability, eithe r ex presse d or implied, for any products featured,

advertised or demonstrated herein.

EDITORIALJim Schmaltz E DITOR IA L DIR E C TOR

Jay Ablondi P UBL IS H E R

Jill Magee M A N A G IN G E DITOR

ARTMichelle Brown ART DIRECTOR

PRODUCTIONIsabella Alberico CONSULTING PRODUCTION DIRECTOR

CONTRIBUTORS

Stacy Achua, Alexandra Black; Timothy J. Moore;

Chris Thomae; 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 IDE N T OF A DVE R TIS 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 UTIVE

( 6 17 ) 3 16 -6 7 6 2

Donna Garrity S E N IOR A C C OUN T E X E C UTIVE

(480) 575-1486

Mireille Rivara A C C OUN T E X E C UTIVE

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Will Finn A DVE R TIS IN G BUS IN E S S DE VE L OP M E N T

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CIRCULATION AND SUBSCRIPTIONKristen Walsh ASSOCIATE PUBLISHER

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

Anita Lawlor C H IE F OP E R A TIN G OFFIC E R

Helen Durkin E X E C UTIVE VIC E P R E S IDE N T OF P UBL IC P OL IC Y

Jay Ablondi EXECUTIVE VICE PRESIDENT OF GLOBAL PRODUCTS

IHRSA

Seaport Center

70 Fargo St., Boston, MA 02210

Ihrsa.org

HealthClubs.com

Copyright 2013 IHRSA

GA!on the WebVisit HealthClubs.com

Find more fitness infoand a club directory at

HealthClubs.com.

HealthClubs.comUnlike magazines, an active lifestyle

doesn’t take weeks off. That’s where

HealthClubs.com comes in. This

comprehensive site begins where

the publication ends, providing an

ongoing conversation with the

fitness community, where training,

nutrition and lifestyle tips can be

gleaned from a multitude of

resources. HealthClubs.com also

features a search engine that

locates quality health clubs

anywhere you might be, highlighting

those facilities that participate in

the IHRSA Passport Program.

Stay in touch with the global fitness

community by regularly visiting

HealthClubs.com.

LIKE US ON FACEBOOK!

Join the red-hot Get Active!

online community atFacebook.com/GetActiveMagazine.

You’ll get magazine updates,

quick polls, fitness tips and

meet other active people who

love to live fit and healthy lives.

4 IHRSA | www.hea l t hc lubs .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 H E E D I T O R

In its yearly American Fitness Index report, the American College

of Sports Medicine ranks 50 metropolitan areas to determine

the fittest city in the country, and this year they had a repeat

winner: Minneapolis-St. Paul and Bloomington. Landing at the

bottom of the list was Oklahoma City.

The ACSM’s criteria included a number of different factors,

including chronic diseases, health-care facilities, city resources for

exercise and recreation, and preventive health behavior. Instead

of concentrating on single cities, the ACSM instead takes measureof Metropolitan Statistical Areas (MSAs) because city residents

regularly have access to an entire suburban area, thus creating a

more accurate representation of a region.

Supported with funding from the Wellpoint Foundation, the

ACSM makes the list not to scold those areas that score low, but

to encourage all American cities to do more to encourage

healthy behavior to prevent obesity and chronic disease. The

report lists ways to improve healthy living in communities, even

if resources are meager. For the entire American Fitness Index

paper, go to americanfitnessindex.org.

Here’s a snapshot of some of the rankings.

THE TOP 101) Minneapolis-St. Paul-Bloomington, MN-WI

2) Washington-Arlington-Alexandria, DC-VA-MD-WV

3) Portland-Vancouver-Hillsboro, OR-WA

4) San Francisco-Oakland-Fremont, CA

5) Denver-Aurora-Broomfield, CO

6) Boston-Cambridge-Quincy, MA-NH7) Sacramento-Arden-Arcade-Roseville, CA

8) Seattle-Tacoma-Bellevue, WA

9) Hartford-West Hartford-East Hartford, CT

10) San Jose-Sunnyvale-Santa Clara, CA

THE BOTTOM FIVE46) Memphis, TN-MS-AR

47) Louisville/Jefferson County, KY-IN

48) San Antonio-New Braunfels, TX

49) Detroit-Warren-Livonia, MI

50) Oklahoma City, OK

GET ACTIVE! 5

Minneapolis-St. Paul and Bloomington top the annual ACSM list.The Fittest City in the Country is...?

EXERCISE & FITNESS

Photo:iStockphoto



REGULAR STRENUOUS

EXERCISE LINKED TO

LOWER STROKE RISK.

Subjects aged 45 years

and older who vigorously

exercised four or more

times per week had a

14% less risk of suffering

a stroke. (Stroke)

ExerciseRx

How to “HIIT” It

for a Great ShortWorkout

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

[ research shows ]

TheActiveLife || EXERCISE & FITNESS

Workouts don’t have

to take all day if you

train with intensity.

Mix up your cardio for

better gains and a

less boring workout.

When it comes to cardio, stop the long,

slow and steady walk or jog on the

treadmill. Research confirms that high-inten-

sity-interval training outperforms slow and

steady cardio for fat loss, performance, and

cardiovascular health. A good rule of thumb

here is to use a 2:1 ratio of exercise to rest. You

can do 30-second intervals of high-intensity

exercise alternating with 15-second intervals

of rest. Or do one-minute intervals of exercise

with 30-second intervals of rest.

THE TAKEAWAY What exercises should you

do? Anything! If you want to run, then run.

Or cycle, or swim, or jump rope. Even

weights will work. Just follow the basic

time guidelines. (See page 11 for more.)

4.5YEARS

That’s the amount of extra time you can add to your life expectancy if you engage

in leisure time physical activity. Specifically, working out for five hours a week

at moderate intensity, or 2.5 hours at vigorous intensity, provided the life-span

benefits, according to the National Institutes of Health.

TRAINING TIP!

Intense 15-MinuteWorkouts GetIt DoneSignificant improvement in fitness

levels can be achieved with intense

15-minute workouts three times per

week, according to researchers at the K.G.

Jebsen Center for Exercise in Medicine at

Department of Circulation and MedicalImaging in Trondheim, Norway.

THE TAKEAWAY Even if you have very

little time to exercise, do it, but do it

with intensity.

Group Programsare MoreEffective thanSolitary Efforts

for LosingWeight.Whether professionals or peers

were in charge, group efforts

increased successful outcomes

more than individual programs.

High-IntensityPain ReliefAerobic exercise at 80%

of your maximum heart ratewill increase your body’s

pain-relieving hormones.



Photos,clockwisefrom top:iStockphoto;Thinkstock

(2)

GET ACTIVE! 7

TheActiveLife || HEALTH & WELLNESS

We’re No. 2! We’re No. 2!The U.S. has fallen from first to second in a global

competition, and that’s a good thing. According

to the United Nations, Mexico is now the world’s

most obese country among developed nations.

Almost a third of Mexicans (32.8%) registered a

body-mass-index number that qualified as obese.

Americans came in second at 31.8%. Syria was

third at 31.6%. As many as 70,000 Mexicans die of

diabetes every year.

Deep, quality sleep from 7–9 hours per

night increased free-throw percentage

and field-goal percentage by over 9%

in athletes, according to a recent study.

If that’s not enough, sleep on this fact:

Another study by Stanford University

Sleep Disorders Clinic and Research

Laboratory found that men who don’t

get enough sleep (less than six hours

per night) have a four times greater risk

of death than men who get 7-8 hours

of sleep.

If you snore or think you

have a sleep disorder like sleep apnea,

talk to your doctor about getting a

sleep study.

Middle-agedMen ReduceCancer Riskwith Fit LivingMen in their 40s, 50s and

60s can reduce their risk

of dying from lung or col-

orectal cancer by maintaining

a fitness lifestyle, says

researchers at the University

of Vermont. Using a tread-mill test, the scientists

found that men who were

the most fit had a 68% lower

risk of lung cancer and a

38% lower risk of colorectal

cancer. The researchers

also noticed that a modest

increase in fitness led to

reduced cancer and heart

disease risk.

THE TAKEAWAY There’s no

doubt about it. Working out

can save your life.

83.5%That’s the portion of the overall populationof Colorado who arephysically active, thenumber one state in theU.S. in that category,according to the UnitedHealth Foundation. Theleast active state isMississippi, with only64% active.

THE TAKEAWAY

QUALITY SLEEP CREATES

QUALITY ATHLETES

Obesity rates are

beginning to level

off in the U.S.



MultivitaminsBoost Memoryin Aging MenA combination of vitamins,

minerals, antioxidants andplant extracts did the trick

for men over 50 years old,

says research in Human

Psychopharmacology:

Clinical and Experimental.

Turmeric CanHelp ManageBlood SugarThe spice helped those with

type-2 diabetes reduce the

level of the free fatty acids in

their bloodstream, accordingto a study published in

Molecular Nutrition and

Food Research.


A Protein-RichBreakfast Will

Prevent Late-NightSnacking

The satiety of protein (35 g in this study)

helped young people avoid binging

on junk food later in the day

and into the evening,

according toThe

American Journal of

Clinical Nutrition.

Experts estimate that

as many as 60% of

young people skip

breakfast. Don’t be

one of them.

That’s how many people in the United States are sensitive or allergic

to gluten, a protein found in wheat, rye and barley. The hard-to-digest

“gluey” substance is a hidden danger and a much bigger problem to

people’s digestive systems than previously believed.

18MILLION

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

WEIGHT-LOSS TIP!

BAN WHITE

CARBS AT NIGHTCut out bread, pasta, potatoes and

rice from your last meal of the day

and substitute steamed vegetables. It not

only helps to keep off those extra pounds, but it

improves your body’s elimination process.

Keep your menu colorful

as the day wears on.

Breakfast really is

the day’s most

important meal.

[ research shows ]



(

)

GET ACTIVE! 9

Restaurant Meals Make You Fat

Astudy by Tufts University found that the average meal at

independent and small-chain restaurants (not fast-food

restaurants) totaled 1,327 calories, estimated to be more than

half of the FDA’s daily energy requirement of 2,000 calories.

Here’s how the types of restaurants measured with average

calorie totals:

• Italian (1,755 calories)

• American (1,494 calories)

• Chinese (1,474 calories)

• Japanese (1,027 calories)

• Vietnamese (922 calories)

The study was published in JAMA Internal Medicine.

THE TAKEAWAY It’s not just fast food you have to be wary of. Try to determine the calorie totals of meals when you eat out at places

that aren’t required to post their nutritional information.

Readersare LosersPeople who read food labels are

thinner, says a study in Agricultural

Economics. Keeping your mind on

your weight and fitness while you

shop is key. Educate yourself.

BERRIES FOR THE LADIES, PLEASEThree servings of blueberries and strawberries every

week was associated with a reduced risk of heart

attack in women, say scientists in Circulation.

Careful. Sometimes

the chef’s special is

weight gain.




Over the past decade, more than two million U.S. service mem-

bers have been deployed to Iraq or Afghanistan. They leave

behind spouses, children, siblings, aunts, uncles and grandpar-

ents—all of whom fear the worst while their loved ones are away.

Where can these often-over-

looked individuals go to find sup-

port and solace? To health clubsparticipating in the IHRSA Joining

Forces Network (JFN).

Joining Forces is an initiative

launched in 2011 by first lady

Michelle Obama and second lady

Jill Biden to assist the nation’s mili-

tary families. It’s teamed up with

IHRSA and the President’s Council

on Fitness, Sports, and Nutrition

(PCFSN) to offer those families regular

physical activity to help them com-

bat stress and pursue healthy lifestyles. JFN is the resulting

IHRSA program.

Participating clubs offer a limited number of free, six-month

memberships to the spouses and immediate family members of

reservists and National Guard members while they’re deployed.

“IHRSA is a natural partner because of the association’s and its

member clubs’ commitment to the health and well-being of all

Americans, especially our military,” observes Christopher Watts,

the head of strategic partnerships and special projects for PCFSN.

“This is a special opportunity for the thousands of clubs that

compose our industry to unite behind a common cause, and thank

our military families by doing what clubs do best—providing

health, fitness, and stress-relief services to those who need them

the most,” says Tom Richards, IHRSA’s senior legislative counsel.“This IHRSA program represents an incredible benefit for

military families,” says Watts. “We have a website featuring

videos of the first lady, as well as PCFSN members, such as

Drew Brees of the New Orleans Saints, and Carl Edwards, a

NASCAR driver. Our council members have promoted JFN via

social media and speaking engagements across the country.

We’ve partnered with a number of military-specific organiza-

tions to let them know about this fantastic opportunity.”

A CALL TO ARMS

The need for JFN is critical because

military families face a variety of

daunting problems. When the RAND

Corporation, a nonprofit think-tank

headquartered in Santa Monica,

Calif., interviewed Reserve and

National Guard families, they found that spouses shoulder a

heavy load of responsibilities. A study of 250,000 Army wives

published in The New England Journal of Medicine concluded that

they were at higher risk for anxiety, sleep ailments, depression,

acute stress, and adjustment disorders.

Gary Padussis understands. The owner and CEO of Energy

Fitness Center in Linthicum, Maryland, Padussis is a 30-year

military veteran. “I served in Vietnam, and I’m a U.S. Coast

Guard captain,” he explains. “I’ve been there, and so I know,

firsthand, exactly what these people are facing. I saw what my

own wife went through.”

Padussis actively promotes his JFN program in a location

ideal for enrollment. “We’re near a number of military bases,

and that proximity has produced a high level of interest,” hesays. “So far, we’ve had 14 families sign up.”

Padussis’ enthusiasm for JFN is shared by The Alaska Club,

a network of 18 multipurpose Alaskan facilities, ranging in

size from 5,000 to more than 108,000 square feet.

“We recognize that, when someone serves our country, it affects

their entire family,” says Connie Dorman, the chain’s marketing

and PR director. “While fitness is critical for everyone’s health

and well-being, it’s even more important for these families.” n

:: IHRSAWire

Health Clubs Step Upfor America’s HeroesIHRSA’s “Joining Forces Network” brings

health and hope to military families

BY KRISTEN WALSH

LOG ON TO HEALTHCLUBS.COM/JOININGFORCES TO LEARN MORE AND TO FIND A PARTICIPATING

HEALTH CLUB NEAR YOU.

Drew Brees, right,

is an enthusiasticbooster of JFN.



::AskATrainer

Cut Up Your CardioHow to get the most out of interval training. BY CHRIS THOMAE, NASM CPT, PES, CES

Chris Thomae is an NASM Elite Trainer, performance-enhancement specialist and corrective-exercise specialist.

A former member of the U.S. Marine Corp, he can be contacted through his website, christhomae.com.

AThe truth is that any movement

based activity that increases your

resting heart rate and your breathing is

essentially aerobic training and can lead

to improving health benefits. Performing

some form of cardio training on a weekly

basis helps to improve your overall healthand decrease levels of stress. Some forms

of cardio training lead to better results for

improving overall health and well-being.

Whereas, other forms of cardio training

are better suited for sports performance

and changes in body composition.

The big question is: “What is your

goal?” The general recommendation for

activity in adults, to maintain adequate

levels of health, is to perform 5 to 7

days of cardio respiratory exercise, at

moderate intensity (enough to increase

your resting heart rate and rate of breathing), for 30 minutes per day just

to stay healthy.

Recommendations to improve levels

of fitness include working out 3 to 5 days

per week at 60 to 90% of maximum heart

rate for 20 to 60 minutes per day .

Cardio training does not have to be

performed all in one sitting. Scientifically

speaking, performing short bursts of

cardio has been shown to lead to the

same or similar health benefits as per-

forming a cardio routine all at once. This

is commonly known as interval training.

INTERVAL WORKOUT TIPS

Both sustained periods of cardio training and interval cardio training are effective

for producing results and individuals

should choose activities that are satisfying

to them. I have listed three easy-to-do

workout tips below:

1Get an idea of what you feel is your

maximum level of physical intensity

(i.e., the limit of your personal, maximum

physical effort).

2Divide your cardio workout into three

different intensity zones based on your

perceived maximum effort:

*Level 1 = 50% - 60% of max effort



3 Warm up for five minutes up to your

Level 1, then do these intervals:

n Maintain Level 1 intensity for two

minutes.

nIncrease to Level 2 for three minutes.

nIncrease to Level 3 for 30 to 60 secondsnReturn to Level 1 or switch activities.

nRepeat three times.

nCool down at or below your Level 1

for 2 to 5 minutes. Add more intervals as

you improve your

endurance. n

QI’ve heard that cardio training is better if

you stop and start by doing intervals. Is thistrue, and can you give me an example of an

interval workout?

GET ACTIVE! 11



::FoodSmarts

switch exclusively for one reason—such

as concerns about animal suffering,

personal health, or the environment—

while for others it’s a mix of reasons.

Studies have shown that vegans tend

to have lower body mass indexes (BMIs)

and a reduced risk of diabetes, heart dis-

ease and cancer. Recently, President Bill

Clinton was featured in AARP Magazine ,

Give Peas a ChanceIs a Vegan Diet Right for You? BY KRISTEN WALSH


In 2011, USA Today reported that nearly

half of all Americans are trying to cut

down on their meat consumption, while

approximately one-fifth of students are

vegetarian, vegan, or trying to eat less

meat. And according to a recent Gallup

poll, one in 50 Americans consider

themselves to be vegan.

What exactly is a vegan? According

to the American Dietetic Association

(ADA), vegans exclude all animal prod-

ucts (e.g., meat, poultry, fish, eggs, milk,

cheese, and other dairy products).

Why Go Vegan?Reasons for becoming a vegan are as

varied as the produce selection at

Whole Foods. Some people make the

Today’s vegan chefs

are out to prove that

it’s easy being green.



where he talked about the health

benefits of eliminating animal

products from his diet. In the past,

Clinton suffered from heart disease

and underwent quadruple bypass

surgery. He decided to change his daily

habits, starting with what was on his

plate. “I wanted to live to be a grandfa-

ther,” Clinton told AARP. “So I decided

to pick the diet that I thought would

maximize my chances of long-term

survival.” That diet was veganism.

Switching to a plant-based diet is an

effective way for an individual to reduce

their eco-footprint. According to the

United Nations, the meat industry pro-

duces more greenhouse gases than the world’s plane, train, and automobile

fleets combined. Farmed animals

consume much more protein, water

and calories than they produce, so far

greater quantities of crops and water are

needed to produce animal “products”

to feed humans than are needed to feed

people directly on a plant-based diet.

An unexpected perk of a vegan diet

can be a thicker wallet. Vegan staples

such as pasta, rice, beans and vegetables

are often less expensive than animal

products. Vegan meals in restaurants

are generally priced lower than meat

dishes. (In addition, products such

as non-dairy milk, veggie burgers

and vegan pesto are usually a similar

price compared to their non-vegan

counterparts and are available in

most supermarkets.)

What About Protein?

Proteins are known as the building

blocks of life: In the body, they break

down into amino acids that promotecell growth and repair. They also take

longer to digest than carbohydrates,

helping you feel fuller for longer and

on fewer calories. The Centers for

Disease Control and Prevention (CDC)

recommends that women consume

46 g of protein each day and that men

consume 56 g.

The idea that protein only comes

from meat is a myth. Nearly all foods

contain small amounts of protein, and

SEEDS OF POWER BARS

Ingredients1 ½ cups quinoa flakes or quick-cooking

rolled oats

¼ cup sesame seeds

¼ cup millet or hemp hearts

¼ cup chia seeds or poppy seeds

¼ cup flaxseed meal

¾ cup plain nondairy milk

¾ cup uncooked multigrain hot cereal

¾ cup natural, unsweetened sunflower

seed butter or tahini

½ cup agave nectar

1 tablespoon finely grated orange or

lemon zest

¼ teaspoon fine sea salt

1 cup dried cherries or dried cranberries,

roughly chopped

DirectionsLine a 9-inch square baking pan with foil or parchment paper and spray with nonstick

cooking spray.

Preheat oven to 350°F.

Spread the quinoa flakes, sesame seeds and millet on a large rimmed baking sheet.

Bake in a preheated oven for 6 to 8 minutes, shaking halfway through, until golden andfragrant. Transfer to a large bowl; stir in the chia seeds and flaxseed meal.

Bring the milk to a boil in a small saucepan set over medium heat. Remove the

pan from the heat and stir in the cereal; cover and let stand for two minutes. Add the

sunflower seed butter, agave nectar, orange zest and salt. Cook and stir the mixture over

low heat for seven minutes, until thickened and all of the liquid is absorbed.

Immediately add the cereal mixture and the cherries to the quinoa mixture, mixing

with a spatula until coated.

Transfer the mixture to the prepared pan. Place a large piece of parchment paper, wax

paper or plastic wrap (coated with nonstick cooking spray) atop the bar mixture and use

it to spread, flatten and very firmly compact the mixture evenly in the pan. Refrigerate at

least two hours until firmly set.

Using the liner, lift the mixture from the pan and transfer to a cutting board. Cut into

20 bars and wrap individually in plastic wrap.

Nutrients Per BarCalories 199, fat 9.2 g, (saturated 3 g) cholesterol 0 mg,

sodium 37 mg, carbs 24.8 g (fiber 3.3 g, sugars 12.6 g),

protein 6.1 g

Recipe reprinted with permission from

“Power Hungry: The Ultimate Energy Bar Cookbook”

by Camilla V. Saulsbury, Ph.D.

EASY

VEGAN

RECIPE

GET ACTIVE! 13

y

y,



14 IHRSA | wwwhea l t hc lubs .com

::FoodSmarts

it’s relatively easy to get your daily pro-

tein requirements from vegan sources

such as beans and lentils.

“White beans taste delicious in

pasta: garbanzo or edamame in stir-

fries; black beans and pinto in burritos,

tacos, and quesadillas; and lentils or

kidney are great in salads and whole

grain pita lunches,” says Dawn Jackson

Blatner, author of “The Flexitarian Diet:

The Mostly Vegetarian Way to Lose

Weight, Be Healthier, Prevent Disease,

and Add Years to Your Life.”

Avocados, almonds (including

almond milk), walnuts, pecans,

pistachios, cashews, and pinenuts are all solid protein sources,

as are chia seeds, hemp seeds,

pumpkin seeds, sesame seeds and

sunflower seeds. Soy milk packs a

punch when it comes to protein, as

do tofu, tempeh, barley, rye and brown

rice. Gluten-free protein options

include corn, quinoa, amaranth, buck-

wheat, millet, and wild rice.

According to nine-time Olympic gold

medalist Carl Lewis, protein from meat

sources isn’t necessary in order to be

a successful athlete. According to the

legendary Olympian: “My best year of

track competition was the first year I

ate a vegan diet.”

What Are the Risks?

Without proper supplementation,

some vegans have intakes for vitamin

B-12, vitamin D, calcium, zinc, iron,

and/or riboflavin that are lower than

recommended.

“Most sources of vitamin B-12 are

animal based, so nutritional yeast is

a major player in the nutritional well-

being of vegans and vegetarians,” says

holistic health coach Sara Seinberg.

“One tablespoon will provide an adult

with a full day’s supply of B-12.”

Of course, the key to any diet,

including a vegan one, is to choose a

wide variety of healthy foods, and to

consume enough calories to meet one’s

energy needs. If you’re thinking about

going vegan, it’s a good idea to talk to

your doctor and/or a dietitian first, and

to follow up with them periodically in

case adjustments are needed to your

intake of food and/or supplements in

order to maximize your health. n

Kristen Walsh is the associate publisher

for the International Health, Racquet &

Sportsclub Association (IHRSA). She can

be reached via email to

[email protected].

Log on to vegnews.com

for free access tohundreds of healthy and

delicious vegan recipes.

TIP

Many athletes are switching

to a vegan diet and finding

they have much more energy.




UnstoppableAllison Baver

The

The U.S. Olympic speed skater shattered her leg one

year before the 2010 Olympics, and won a bronze

medal after a miraculous recovery. Now, she’s on track

(long and short) to win gold in Sochi.

For once, there’s nothing in the way for Allison Baver. Though the speed skater won a

bronze medal in the 2010 Winter Olympics as part of the U.S. women’s 3,000-meter relay

team, the Vancouver Games were supposed to feature a brighter hue to the medals. The

Reading, Penn., native had long cleaned up on the world skating circuit, but the Olympic expe-

rience had ended with disappointment. In the 2006 Games in Turin, Italy, she collided with

another skater in the 500-meter race, and ended up out of the running for a medal. Then in

the year before the 2010 Games, she became entangled with teammate Kathleen Reutter in the

1,500-meter race at the World Cup finals and violently hit the wall surrounding the track.

The results were devastating: Baver suffered a shattered tibia, a cracked fibula, a displaced ankle

joint (the result of her tibia thrusting through it) and severe cartilage damage. It appeared to be

worse than a career-ending injury, threatening to affect her ability to walk for the rest of her life.

Thus began an agonizing period of surgeries and rehab, and while she was far from 100% in

Vancouver, she rallied to make the team, compete, and stand with three of her teammates on

the podium with a bronze medal.

Now, after three Olympics, numerous achievements in national and global competitions,

Baver, 33, is finally clear of adversity and determined to make the Sochi Games the defining

moment of her star-crossed career. Not only is she planning to go for gold in the traditional

short-track events, she’s flirting with the idea of also trying a long-track event, something that’s

never been attempted at the Olympics before. We sat down with the multi-talented athlete, who has done modeling on the side and has

even designed a line of active wear, to find out how she endured after so much adversity and

how she plans to make Olympic history.

GET ACTIVE: What are your plans for competing in Sochi?

ALLISON BAVER: I’m going for the gold in this Olympic games. The last Olympics I broke my

leg so close to the Games, and it wasn’t fully recovered. When I broke my leg, I was a gold medal

contender in a few different events, and it was too close to the Olympics for me to come back to

100% in less than a year. I was able to come back, which was, I think, a miracle. But this year I’ll

be going for the gold in Sochi.

BIO

Born: August 11, 1980

Hometown: Reading, PACurrent Residence:

Salt Lake City, UT

U.S. Olympic Teams: 2002,

2006, 2010

Career Highlights: Won a bronze

medal in the 2010 Games. Has

more medals on the World Cup

circuit than any U.S. speed

skater in the past 15 years.




GA:What events you’ll be competing in?

AB:For short track, there are four

events. One is the 500-meter, one is

the 1,000-meter, one is the 1,500-meter,

and then the relay. At trials, we compete

in all of those. I’m focusing more on

the middle distances, 1,000- and the

1,500-meter. And then also the relay.

We’re going for the gold this time.

GA:So you plan to be in multiple events?

AB: I also started skating long track, and

there’s a possibility that if I feel that

there’s medal potential there, I may do

the 3,000 meter.

GA: Isn’t it unheard of for a skater to do long

and short-track?AB: Yes, I would make history. Nobody does

that. Everyone thinks that I’m actually

crazy for trying to attempt it, that it’s not

realistic to perform well in both. And that’s

why it hasn’t been done. I can’t say that

I’m that big of a risk-taker, but it’s some-

thing that’s possible.

GA:How did you get into skating long track?

AB: After my injury, I started getting into

long track. I needed to find my confidence

again, and I wasn’t able to do short track

correctly because I couldn’t bend my

ankle enough. Long track doesn’t require

the extreme angles as short track does,

so I used it for rehab. Then I went outand won the North American

Championship long track

and killed my personal best

time, and that kind of threw me

into the category of competing

for a potential medal spot at the

Olympic Games

GA: If you had to choose one, what would

it be?

AB: I just had a meeting with my coaches a

few days ago, and they believe that I can

win a medal in short track this time. To go

for the gold in long track is a risk. I haven’t

performed at the Olympic Games like I

should have. I have a lot of accomplish-

ments in my career, and it’s not necessarily

demonstrated at the Olympics, which is

the event that counts. So I’d really love to

change that at the Olympic Games in

Sochi by potentially making history in

short and long track.

GA:How has your leg been? Any setbacks?

AB: I had a plate and screws in my leg, and

it was a 3-5-year recovery process, with

the possibility of me having problems for

the rest of my life. My leg was shattered.

It wasn’t a clean break—it was in a lotof pieces and it extended into my ankle

joints. It was a really big risk for me to

actually use a plate because of it being in

so many pieces. The doctor who initially

did the surgery wanted to put the rod in

my leg, but that would’ve actually ended

my career.

GA: Is the plate still in there?

AB: I actually had the plate removed when

I competed in the 2010 Olympic Games.

They thought that it wasn’t going to heal

properly and I wouldn’t be able to come

back in time for Vancouver. To recover

from having the plate removed, you have

holes in your leg. I couldn’t put weight

on it for three months, the year of the

Olympics in 2010. My leg atrophied. I had

to learn to walk and skate all over again.

GA:How did you get yourself ready for the

Games that year?

AB: It was one of the most challenging and

difficult times of my life, and I really don’t

know how I did it, looking back. I took

myself to a place where I’ve never had totake myself before. I’m very blessed, and I

feel like it was a miracle that I was able to

walk into opening ceremonies and stand

on the podium for my country.

GA: It must have been a relief to medal in

the relay?

AB: It was a very amazing opportunity

for me. And when I was walking back

to the locker room at the 2010

Games, something clicked inside

of me, and I thought, I’m going for

the gold next Olympics.

GA:So you knew then you were going

for it?

AB: Yes. That’s been my drive,

to come back stronger, to

overcome that mind-body

connection disconnect that

happens when you have such

a traumatic injury.

GA:How do you do that?

AB: After the 2010 Olympics, Ipushed away a lot of emotions and

feelings, and everything surrounding

the actual trauma itself, and the fact

that at the time of my injury, I was at

the top of my game. Best skating in my

career ever. And I shatter my leg. That’s a

devastating thing to happen, and it didn’t

really hit me until after the Olympics.

GA: It sounds like you had to recover

mentally as much as physically.

“That’s been my drive, to come back stronger, to overcome that mind-

body connection disconnect thathappens when you have such atraumatic injury.”



GET ACTIVE! 19

AB: Yes. It’s been quite an interesting few

years. I actually took time away—I

stopped skating completely. I focused on

launching an active-wear line of clothes,

and other things as well. I took a time to

heal and recover, and to find the eye of the

tiger again and recognize that these feel-

ings that I’m having are because I had a

really serious injury and two surgeries.

That I’m competing as awesome as I am

right now, I’m pretty stoked to be going to

the Olympics as a solid medal contender,

because it’s been quite a journey.

GA:What kept you focused and driven to

overcome such a terrible injury?

AB: It’s like that quote: Impossible is noth-

ing. It’s challenging yourself to be yourbest. The whole concept behind the

Olympics to me has changed. What this

injury has taught me I guess is what a

champion really is.

GA:Was it your first real encounter with

adversity?

AB: I’ve had other injuries in my life, but I

don’t know very many athletes who have

had a an injury that potentially could

affect their ability to walk normally the rest

of their life. I talked to some who have,

such as Terrell Owens. He broke his foot

right before the Super Bowl, when he was

playing for the Eagles. I’m good friends

with him and we talked about our injuries

and what we had to do to overcome them.

GA:You mean suffering a major injury before

a career-defining event?

AB: Yes. Terrell told me that he had a pas-

tor by his bed at the hospital reaffirming

that he was healthy and going to compete

in the Super Bowl. I had written a letter to

myself when I broke my leg. As an athlete,from a positivity standpoint, everything

that I ever learned about the mind-body

connection in my career had to be put

together and executed to the max.

GA:What sort of things did you do?

AB: I was trying to mentally pretend that

my leg was still normal, even though I’m

limping, and I can’t do my warm-up right. I

had to walk into that ice rink like I was No.

1. Like I was a champion, a gold medal

contender. I was already on the Olympic

team and had to overcome the injury

quickly, because I had the Olympic trials

in 3 ½ months, yet I couldn’t even put

my skate on because my ankle was too

swollen. When I walked into the opening

ceremonies in Vancouver and heard

the Olympic motto, “Faster, Higher,

Stronger”—which I’ve heard over three

Olympic games— just meant so much more.

GA: It sounds like you saw the Olympics in

a much purer way?

AB: What drove me during that time was

my faith. It was not about getting gold at

that point—it was something a lot bigger

than that. It was about the pursuit of

excellence. It was about the commonality

that unites everybody who strives for

something. And that’s what the Olympics

is about. And that’s also the same drive

that I have this Olympic Games as well.

GA: After three Olympics, you’re probably the

seasoned veteran of the group. Do you think about the challenges of going against

younger athletes?

AB: I’m 33, I think there have been women

who have skated long track who have won

gold after having babies. If somebody can

have a baby, for crying out loud, and win a

, then I think I can handle it.

GA:What type of training do you do when

you’re off the ice?

AB: I’ve had to modify a lot of my training.

I do a lot of VertiMax training, weight

training, biking, intervals. Everything is

very interval-driven. It’s all reaction, it’s

all fast, it’s all power.

GA: And what about your nutrition? Has

that changed over the years?

AB: I’ve changed it up quite a bit depend-

ing on what’s going on with my body. I’ve

put on a little bit of muscle mass because

of my rehab therapy. I’m not at my com-

petition weight. Come Olympic time, I

have to be—no option there.

GA:What’s the hardest part of dropping

weight?

AB: It’s very hard to lose muscle mass, espe-

cially when you have to keep training. The

last Olympics I was very focused on per-

formance nutrition, feeding for the work-

out, replenishing after. I’ve experimented a

lot with different types of eating. There was

one point when I went all raw vegan.

GA:So you’re not afraid of experimenting?AB: I want to challenge myself, to prove to

myself, to the world, the level of athlete

that I am. That means putting myself in

situations that maybe make me a little

bit uncomfortable.

GA:Sounds like you’re putting everything on

the line for Sochi.

AB: I am. I’m going for it this time. I’m

throwing my hands up in the air and

just can’t wait. n

PUTTING CHILDHOOD OBESITY ON ICEConcerned about the health of the nation’s youth, Allison Baver created a foundation

called Off the Ice to help children adopt healthy, active lifestyles.

“There’s a lot of studies that show that when gym classes are cut in school, obesity

goes up,” she says. “If kids don’t have parents or anybody in their life who supports an

active lifestyle, they might smoke and do other things that lead them down the wrong

path. It’s something that I hold dear to my heart. My grandmother was a smoker. We’re

trying to get kids to go in a healthy direction with their lives.”

After a lifetime of elite global competition, the speed-skating star knows the qualities

it takes to overcome adversity and go for your dreams. “I try to take the concept of the

Olympics, its core values, and apply it to the foundation. We want to teach kids how to

be their best and how to achieve their goals.”

Off the Ice has partnered with Rollerblade to use skating as a tool to help inspire

character values, goal development and healthy lifestyles to fight the childhood obesity

epidemic in the United States.

To make a donation or learn more, go to offtheice.org.




Protein powders were once the stuff of professional

athletes and dedicated bodybuilders, but they’ve gone

mainstream over the past 10 or so years. A Google

search for “protein powder” turns up thousands of results,

ranging from your local GNC to an abundance of other

online sources, some credible and some not so much. Over

the years the supplement industry has grown rapidly and

greatly improved upon the taste and palatability of their

products. Unfortunately, the supplements are fairly unregu-

lated in the United States. Not all of them are bad, and using

protein supplements can have benefits for some people. But

before you head down to Vitamin Shoppe, educate yourself,

think about your goals, and weigh the pros and cons first.

PROTEIN TYPESThere are three types of protein that are most commonly

found: milk, soy, and egg proteins.

• SOY

Soy protein is a plant-based source of protein, produced by

removing the fat and carbohydrates from soy flour. The most

common form of soy protein found in supplements is soy

protein isolate, which is about 90% protein and generally has

a neutral flavor.

• EGG

The protein in eggs is the most bioavailable (meaning it is

easily used by the body) form of protein, making egg powders

the most bioavailable protein supplement on the market.

It can be found as both egg white protein and whole egg pro-

tein. While whole eggs as food contain more nutrition than

egg whites, the process to create whole egg protein powder

involves high heat, which can oxidize the cholesterol in the

egg and make it more harmful than the cholesterol found in,

say, your hard boiled eggs.

• MILK (WHEY AND CASEIN)

The most popular forms of protein seen in supplements are

whey and casein, which are both proteins found in milk. Whey

protein is absorbed more quickly, whereas casein is absorbed

more slowly and stays in your body longer.

There are several types of whey protein you might see

on a label.

1. Whey protein isolate: This is the most pure form of whey protein and the most available to the body for absorption.

It is about 90% protein by weight and tends to be the most

expensive kind.

2. Whey protein concentrate: This is generally 29% – 89%

protein by weight. While more affordable than isolate, it

also contains a little more fat and lactose (the sugar found

in milk).

3. Hydrolyzed whey protein: This type of protein is predigested.

While on one hand it is easier to absorb, there is some debate

about how effective it is compared to un-hydrolyzed protein,

and it’s more expensive.

The

Fantastic

PourPROTEIN POWDERS ARE EVERYWHERE, BUT ARE THEY

RIGHT FOR YOU? HERE’S WHAT YOU NEED TO KNOW.

BY ALEXANDRA BLACK MPH, RD, LDN



GET ACTIVE! 21

Shake up your menu:

Protein powders can

save you time and hassle

when satisfying your

nutritional requirements.



PROTEIN POWDERS: The Pros

• Faster Uptake. Depending on the protein source, protein

powder can provide a quickly absorbed source of protein.

Generally, liquids are digested more quickly than solid foods.

So, by drinking your protein, your body is absorbing it faster,

which is good for rebuilding muscle after a workout.

• Convenience. It is often much easier to carry around a plastic

baggy of powder to mix with water or milk than in a shaker

bottle than a container of lean meat and complex carbohydrates,

which often require refrigeration.

• Additional Calories. This can be a con, too. But if your

goal is to put on weight, especially if you are a person who

has trouble maintaining and gaining weight, a protein

supplement with milk can be a quick and less filling source

of added calories.

• Recovery. After a longer, higher intensity workout (i.e.,

interval training or powerlifting versus low-intensity cardio),

it is important to eat protein and carbohydrates to restorethe glycogen (the body’s stored form of carbohydrate) and

protein to rebuild muscles. Protein powder can be an efficient

way to recover after a hard workout.

PROTEIN POWDERS: The Cons

• Cost. Depending on the type and quality of protein powder,

it can cost anywhere from $20–$30 per pound for whey protein.

Soy protein tends to be a little less expensive and quality egg

protein tends to be pricier.

• Unwanted Ingredients. There can be unpleasant stuff in

there. The front label will say 100% whey protein. Great! But

when you read the ingredients label, you can find artificial

flavors, xantham gum, soybean or other oils, artificial sweet-

eners, sugar (hint: anything with “ose” on the end is a sugar),

and other ingredients that may or may not be safe or healthy,

but it’s hard to tell unless you have a PhD in chemistry.

• Additional Calories. Yes, this is in the pro section, too,

because this is good for some people. But if you are trying

to lose weight, this is not helpful for you.

• It’s a processed food. I know, some claim to be natural

or originate from grass-fed livestock. But I don’t care

how happy the cow your protein came from was

eating grass in the pasture. After it left the cow

it was heated extensively and then dried into

powder. Even the highest quality proteinpowders don’t match up to real food.

DO I NEED A PROTEINSUPPLEMENT?

Whether or not you need a protein supple-

ment depends on your goals. You might

need a protein supplement if:

• You are a hard gainer (meaning it is

very difficult for you to put on weight)

with a goal of increased muscle mass

and/or weight.

• You are currently training at a high volume. If this is you,

a protein supplement can help with recovery, which will be

a priority for you.

• You have had weight-loss surgery. Because weight-loss surgery

can cause you to absorb food poorly, which greatly reduces

portion sizes, protein supplements are highly recommended.

I would not recommend a protein supplement for you if:

* You are trying to lose weight. Hunger is often a challengeduring weight loss, and you’re better off waiting an extra

20 minutes to get home and make your next meal, or have

carbohydrates and protein in the form of whole food, like an

apple and peanut butter. The food will obviously also have

calories, but it’ll make you more full than the protein powder.

* You are training at lower volume or intensity. For the average

gym goer, taking a protein supplement is usually more expen-

sive than it’s worth.

WHAT TO DO? Some AdviceIf, after considering your goals, you think protein powder is

right for you, here’s some advice for using it optimally.

• Find a brand that has a short ingredient list (no more than 3-4)

and do your homework so you understand all the ingredients.

• Take the protein supplement once per day within 15-30

minutes of a challenging workout.

• Take enough protein powder to equal about 30 g of protein.

Any more than that and your body won’t use it as efficiently.

You’re better off taking 30 g at one time and eating a nice steak

and salad or vegetable omelet an hour or so later than taking

60 g of protein in one or two shakes.

• Don’t use protein supplements as a meal

replacement. For meals, food is always best.

Unless your jaw

is wired shut.

Whey protein is my favorite

option, and I recommend whey protein isolate,

as it’s the most available form of whey. If you

are a vegetarian or allergic to dairy, soy and egg

protein are good alternatives. n

Alexandra Black is IHRSA’s Health Promotion

Manager and author of

wickedgoodnutrition.com.


After a longer, high-intensity workout (i.e.,

interval training or powerlifting versus low-

intensity cardio), it is important to eat protein

and carbohydrates to restore the glycogen

(the body’s stored form of carbohydrate) and

protein to rebuild muscles.



How to use social networks and new technology to

boost your health and fitness.

When it comes to getting in shape and

losing weight, joining a health club is really

just what the doctor ordered. But recent

studies show that there is a lot more to successfully

adopting a fitness lifestyle than picking a gym and

lifting a few weights. When it comes to ensuring the

success of your program, surrounding yourself with

a network of positive influence provided by friends

and family can be even more important than

whether you have access to the latest strength or

cardio equipment. And in this day and age of

Facebook, YouTube and Twitter, innovative compa-

nies are using the Internet to create communities

of like-minded people to motivate and inspire us

to greater heights.

It’s a brave new world, and this article will show you

how to take advantage of all the exciting opportunities

that are out there in the digital domain and beyond.


Crowdsource Your Fitness

Well Connected: Your

online community can

help keep you on track

with your fitness goals.

GET ACTIVE! 23




NETWORK NEWSNicholas Christakis, M.D., Ph.D., is a

pioneer in the field of health and social

networks, conducting research at the

Harvard Medical School on the

extremely powerful influence that the

world around us exerts on our actions

and attitudes. For example, Christakis

has found that “if your friends are

obese, your risk of obesity is 45% higher.

If your friend’s friends are obese, your

risk of obesity is 25% higher. And if your

friend’s friend’s friend, someone you

probably don’t even know, is obese,

your risk of obesity is 10% higher. It’s

only when you get to your friend’s

friend’s friend’s friends that there’s no

longer a relationship between that per-

son’s body size and your own body size.”

In addition, Christakis says it’s really

fascinating that not only our body size,

but our very own happiness, is part of

a collective set of attitudes and actions

shared by the people that we know, and

the people that they know.

tech savvyWhen it comes to behavior change and creating a healthier life, there is a whole new brand of electronic

technologies that can help provide us with much-needed support and feedback. You can use them to set goals,

track your progress and interact with other people who share your dreams.

Myithlete is the only iPhone

and Android application that

accurately measures, predicts

and adjusts your training routine

to maximize your performance,

while helping you stay healthy.The idea is quite simple: Take a

one-minute measurement every

morning; if your reading drops

significantly, it’s an early warning

that you are overloading your

system. Training is all about

stress and recovery, and the

human heart is a great barome-

ter of your overall physical and

mental condition. What a lot of

people don't know is that your

heartbeat intervals vary at rest,

and they can be calculated usingheart-rate variability or HRV.

Tracking Heart Rate Variability is

much more valuable than just

monitoring your heart rate, since

an increased HRV is linked to

good health and a high level of

fitness, while a decreased HRV

is linked to stress, fatigue and

even burnout.

Phone App $9, Monitor andReceiver $65, myithlete.com

The HAPIfork is a fun new

gadget that recently picked up a

stack of awards and accolades

by technology gurus, including

being awarded the Consumer

Electronics Show 2013Innovations Award. Essentially,

it’s based on the idea that

eating too quickly can lead to all

sorts of bad things like weight

gain, indigestion and gastric

reflux. The electronic fork has

built-in sensors that measure

how many times you bring your

fork from your plate to your

mouth and back again during a

meal, and sets off an alarm if it

detects that you are eating too

quickly. Then, data such as howlong it took to eat your meal, the

amount of fork servings you

took per minute, and your fork

serving intervals are uploaded

via USB to your online dash-

board or a mobile app to track

your progress. Preordering nowfor $89, hapilabs.com

The Forerunner 10

watch by Garmin is a super

simple GPS device, and you

can get started with just the

push of a button. It tells you

how far and how fast you’vegone, and you can also upload

your results to share with the

online community at Garmin

Connect. Their website also

has some great resources like

training plans and fitness

experts on hand to answer all

your questions. $129.99,garmin.com/forerunner10

The Flex is the latest

model from the fitness tech-

nology specialists at Fitbit.

The slim and stylish rubber

wrist strap is small but pow-

erful, tracking your steps,distance traveled and calories

burned during the day, while

at night it measures things

like your sleep cycle to see

how well you have slept. You

can set goals for yourself

and track your results via the

online or mobile app dashboard,

and the Flex will automatically

send all your information to

you wirelessly.

$99.95, fitbit.com/flex



GET ACTIVE! 25

How is this possible? Christakis' labo-

ratory has discovered that all people are

interconnected, and so is their health.

His research looks at two different types

of phenomena: the social, mathematical,

and biological rules governing how

social networks form (called a connec-

tion), and the biological and social

implications of how they operate to

influence our thoughts, feelings and

behaviors (or the contagion). It sounds

complicated, but it isn’t—just choose

wisely when you seek advice and feed-

back from the people around you.

Christakis has written an enlighten-

ing book on social networks called

“Connected: The Surprising Power Of

Our Social Networks And How They Shape Our Lives,” to help answer all of

your questions on the subject based on

his years of experience in the field.

BIRDS OF A FEATHER WORK

OUT TOGETHER

“If sickness, obesity and unhappiness

are all contagious, then so are health,

leanness and happiness. By including

more healthy and happy people into

your social network, your chances of

improving the way you look and feel

will skyrocket,” says John Berardi,

Ph.D., founder of “Precision Nutrition”

(precisionnutrition.com) and a top

expert on body transformation. His

“Lean Eating Coaching” program

broke new ground as the first entirely

Internet-based nutrition program that

connects clients to cutting-edge

research and coaches.

According to Berardi, “There is a

revolution happening. The web has

enabled a new, simpler and more effec-tive way for people to lose weight, be

healthier, and get fitter than they ever

thought possible. Every time we talk

about social support, something inter-

esting happens. People email us from

all over the world, confiding in us that

they can’t find those healthy, lean, fit,

and happy people in their communities.

Our programs are designed to deliver

not only the best training and nutrition

advice, but also healthy doses of much-

needed social support.”

So, let’s bottom-line this: Berardi has

found that if the people you spend the

most time with are critical in your own

growth and development as a person,

as well as your own attitude toward

everything from the food you eat to

the exercise you choose, it’s probably

important to consider your social network

in the whole equation.

WITH A LITTLE HELP FROM

YOUR FRIENDS

Michelle LeMay is a fitness pioneer who was the first National Aerobic

Champion, helped start the cardio

hip-hop movement, and has consulted

with top fitness companies like Nike.

She has co-developed an online com-

munity called Groove Temple with the

goal of fostering high quality living for

its members.

“We understand how busy people

are,” says LeMay, “so we’ve created a

system that provides you with highly

effective short workouts, quick recipes,

short articles and quick tips that you

can do right on your own phone, iPad,

computer or television.”

According to LeMay, Groove Temple

is what she terms a cohesive healthy

lifestyle social platform that mergesboth online and offline experiences.

Through Groove Temple Live events

and festivals, LeMay and her team have

created a modular workshop system

that interfaces with people in real life.

By bringing people together to learn,

grow and socialize, LeMay feels that

she can bolster their connection with

the online social platform she provides.

LeMay’s 28 Day Groove is a daily

wellness practice that helps members

form new positive habits over a month-

long program, since experts agree that

four weeks is the optimum time needed

for behavior change. She believes that

healthy social networks of today don’t

just reside on the web; they are living,

breathing things that include real life

interaction in order to be sustaining

and viable, while creating a strong con-

nection between mind, body and spirit.

CHANGING FOR THE BETTER

If improving your health and living a

better life is your main goal, then youneed more than just a great workout

routine and nutrition plan—you have

to surround yourself with good people.

We’re all embedded in these networks

and it affects us profoundly, although

we may be unaware of their existence.

We need to recognize the influence we

have on each other through our actions,

thoughts, behaviors and feelings, and

how our associations can help us live a

better life.

when to get off the gridExperts agree that when it comes to integrating technology into your daily life, you can

definitely go too far. Studies have shown that overuse of digital devices can cause

increased anxiety and stress, affect your concentration and sleep, and in some cases can

cause you to disconnect from the world around you. To keep from falling down the virtualrabbit hole, follow these two simple rules.

1) Set limits on the amount of time you check your phone, tablet or computer each day.

2) Set aside a specific time each day to check emails or social media, while creating

some downtime in your schedule to unplug, relax and recharge.

n




Circuit City

HERE’S HOW TO ELEVATE

YOUR HEART RATE WHILE

STRENGTH TRAINING.

BY STACY ACHUA



GET ACTIVE! 27

It’s 6 p.m. You’ve just finished

work, and now you have to bat-

tle the crowds to get to the gym

for your workout. Just because

you’re busy doesn’t mean your train-

ing has to suffer—that is, if you’re

willing to try something new.

Wired for circuitryThe answer is circuit training. A fast-paced circuit routine maxi-

mizes your training time by combining light-weight resistance

work and cardio into a program you can get done in less than 30

minutes. While the increase in your aerobic capacity likely won’t

match gains from more conventional

endurance training, you’ll still benefit

by elevating your heart rate for an

extended period of time.

What’s more, many of the move-

ments are functional exercises that

resemble sports moves or daily liv-

ing activities—and they churnthrough calories while minimizing

injury risk. This circuit routine does

not emphasize mass building, but it

does promote a lean, firm physique.

Totally total bodyThis program consists of two separate

circuits, each performed twice. As you

progress through the workout, aim for

faster repetitions, but be sure to main-

tain good form and keep your abs

tight. Perform each exercise for 30 sec-

onds, with 15 seconds rest between

each one. Once you’ve completed the

first circuit twice, rest for two to three

minutes before moving on to the sec-

ond circuit.

Expect some soreness the next

day—you’ll hit muscles in ways you

haven’t before. This program targets

every movement of the body, which

guarantees that you’ll target every

muscle system of the body.

CIRCUIT ONE

n Squat, curl and press with dumbbellsHold a dumbbell in each hand with arms at your sides and feet

hip-width apart. Squat down, looking forward and keeping your

back straight. As you rise up, curl each dumbbell to your chest,

rotating palms in. Next press dumbbells overhead, rotating palms

forward. Return to starting position.

n Step upPerform alternating step-ups onto a stair, box or step plat-

form. To increase the challenge, raise the height of the step.

Make sure to keep your back straight and abs tight. (You can

substitute another form of cardio if you wish, such as jumpingrope or using an elliptical trainer.

n Seated cable row With knees slightly bent, pull a cable handle to your midsection

as you straighten your lower back and pinch your shoulder

blades together. Return to the

starting position, with your arms

extended and lower back flexed.

n Repeat step up

n Stability ball bridges

Lie on the floor and place a stabilityball under your calves, spreading

your arms out. Lift your hips until

your body is straight, then lower

back down. Keep feet and knees

hip-width apart throughout the

movement. To increase the difficulty,

place the ball under your heels and

don’t allow your hips to contact the

floor.

n Repeat step up

n Bench pressOn a free-weight bench (or a

bench-press machine), lower the

weight and lightly tap your chest,

but do not bounce the bar. Press

back up without arching your

lower back, extending your elbows

fully without locking them.

n Repeat step up




Fueling the CircuitHere are some nutrition tips for those who tackle this

training program.

EAT FOR THE CIRCUIT Before your workout, fuel up with a

small snack of easily-digestible carbs, such as a piece of

fruit. Afterward, have a quality meal of complex carbohy-

drates and protein.

AVOID SKIPPING MEALS Fewer calories earlier in the daymeans you can make up for it with seconds of Buffalo wings

at night, right? Nope. Don’t save up calories. Have a healthy breakfast and lunch, so

that when you get to your evening meal, you’re less likely to overindulge.

BE GOAL ORIENTED If you drink, set a limit of only one or two drinks to avoid excess

calories from alcohol. Do the same thing with foods or snacks. Set a goal of one time

through the buffet line and that’s it.

FORGET DIETING Don’t worry about trying to drop pounds now—just maintain the

status quo. If you do restrict calories, make sure you’re getting enough protein. Cheat

smart. Indulge in your favorite foods—but decide how much you’re going to eat and

stick with it. The danger is in the portion sizes that we consume, or in eating leftovers

for days, especially during the holiday season. This is how pounds add up. n

CIRCUIT TWO

nLateral reaching lunges to press with a medicine ball Grasp a medicine ball in both hands and lunge to one side, bending at the hip and

knee and reaching down toward your foot. Move back to starting position while

pressing ball overhead. Alternate to both sides.

nLateral step upStep laterally up and over an aerobic step, then reverse directions.

nCable presses with alternating stepGrasping cable handles in each hand, press forward until your arms are fully extended.

As you press, alternate stepping forward with each foot. Return to the starting position.

nRepeat lateral step up

n Stability ball crunch

Lie face up on the floor with your calves on a stability ball. With your hands onyour thighs, curl up, sliding your hands up your legs while watching the ceiling. To

increase the difficulty, perform the crunches with your back on the ball or alternate

rotating left and right as you curl.


nLungeGrasp a dumbbell in each hand, then step straight forward with an exaggerated

step. Your trailing knee should be 1 to 2 inches off the floor at the bottom, with

your lead knee bent to about 90 degrees. Forcefully push off with your lead foot

and return to the starting position. Alternate to both sides.





SHOE REVIEW2013 FALL

AWARD WINNERS

BEST SHOENEUTRAL

FALL2013

BEST SHOEMOTION

STABILIZINGFALL2013

BEST SHOEPERFORMANCE

FALL2013

BESTNEW SHOE

FALL2013

BESTRENOVATION

FALL2013

adidas adiStar Boost ASICS Gel-Nimbus 15

Saucony Cortana 3

As you can imagine, I spend a lot of time around runners and attending

running events. Lots of people know about my work with the Running

Network’s shoe reviews, so I frequently field questions about the state

of the running shoe industry and trends in product development. Here, as aQ&A, are how those exchanges usually go.

Where is minimalism going? In a nutshell, minimal shoes help run-

ners develop stronger feet. Minimalist shoes will continue to have a

place in the market; some estimates place it at about 5% of the overall

running shoe market, which seems about right to me. The findings of

researchers, developers, and runners working and running in this cate-

gory—everything from shoe geometries to spare designs and lighter-

weight materials—have penetrated the other categories. Minimalism

has reignited the quest for innovation in what had become a stagnant

industry.

How has the lightweight trend changed the running industry? Let’s

face it: Light shoes are fun to run in. The technologies and engineered

solutions we’ve surveyed over the last 20 years saw shoes that wereheavy. We’re at a crossroads where new, lighter-weight materials and a

paradigm shift in what runners need and want are making way for lighter

shoes in all categories.

What’s happening with traditional running shoe categories? A

funny thing happened in all this tumult: The industry achieved some

equilibrium. Minimalism was everywhere and growing, but now neutral

and stability (especially lightweight, stable shoes) have come back with

a vengeance. Every shoe in this review has some motion-stabilizing fea-

tures, and the shoes are more evenly distributed between categories

than we’ve seen in the past five years or more.

Categories may blur some as full-contact bottoms and geometries (mid-

sole shapes) that enhance the gait play a larger role in shoe design and as

runners adapt to these simpler design solutions. There will be a little bit of

the hydrid in most shoes (that blurring of the categories that I mentioned),

so we’ll see more similarity among running shoes. The only real exception is

the higher-end shoes where plushness reigns supreme: They are better

cushioned and have a more luxurious feel.

This rebalancing and innovation reinforce what we in the Running

Network have been saying in our reviews since 1998: Know your feet and

what they need. Educate yourself about how shoe companies are

addressing your needs. Then head to a running specialty store to get its

assistance in selecting a quality running shoe.

—Cregg Weinmann, Running Network Footwear Reviewer

Nike LunarGlide+ 5 Mizuno Wave Sayonara



See the full review at runningnetwork.com

adidas adiStar Boost adidas Supernova Sequence 6 New Balance 870 v3 Nike LunarGlide+ 5

On Cloudrunner Reebok One Cushion Karhu Flow III Trainer Mizuno Wave Sayonara

Pearl Izumi EM Road N1 Puma Faas 500 S Saucony Cortana 3 Saucony Kinvara 4

Scott T2C Evo ASICS Gel-Cumulus 15 ASICS Gel-Nimbus 15 Brooks Ghost 6

Brooks Glycerin 11 Mizuno Wave Enigma 3 New Balance 880 v3 Nike Pegasus+ 30

$170 $120 $110 $110

$140 $110 $115 $120

$115 $80 $150 $100

$115 $115 $145 $110

$150 $140 $115 $100

BESTNEW SHOE

FALL 2013

BEST SHOEPERFORMANCE

FALL 2013

BEST SHOEMOTION

STABILIZINGFALL 2013

BESTRENOVATION

FALL 2013

BEST SHOENEUTRAL

FALL 2013

GET ACTIVE! 31



::Results


gym since high school. “We had no idea

how to turn on a treadmill or how to

operate an elliptical machine,” she says.

“But the staff was very helpful and now

we feel right at home at the club.”

Married for almost 40 years, the

couple’s fitness journey attracted the

attention of Anytime Fitness headquar-

ters. Bob was selected the “2012

Anytime Fitness Success Story of the

Year,” and he even ended up on a bill-

board in the Greensburg area touting

his impressive results.

“It’s something seeing yourself up

there,” says Bob, an upbeat guy who

doesn’t take himself too seriously. “It’s

fun driving past it.”

Bob and Rhonda are great examples

of the edict that it’s never too late to

start getting in shape.

“Bob is the fittest older client that Ihave,” says personal trainer Erin

Racchini. Then Erin thinks about it for a

moment and clarifies, “Actually, he’s the

fittest client of any age.”

Bob’s work ethic in the gym is best

understood by the perspective he

gained while being at his wife’s side

during her treatment.

“Losing weight is easy,” he says, emo-

tion in his voice. “You want motivation, go

sit in waiting room at a cancer center.” n

BOB JOHNSON THOUGHT HE

knew what toughness was. Then

his wife, Rhonda, was diagnosed

with cancer. That’s when the devoted

husband learned just what true

courage meant.

“Sitting in the doctor’s office, see-

ing other people fighting this disease,gives you a new perspective,” says

Bob, 61, who lives in Greensburg,

Penn. “That’s when it hit me: The

sacrifices I was making trying to get

in shape, the workouts and dieting,

were nothing compared to what

these people were going through.”

Bob had embarked on a fitness

regimen after Rhonda was advised

that working out is great medicine.

“Rhonda’s doctor told us that

one of the most important things

you can do to beat cancer is to eat

healthy foods and to exercise,” Bob

says. “Rhonda said she wanted to

join a gym and she asked me to

join with her. I figured if she was

tough enough to handle

chemotherapy and radiation, then the least I could

do was to get off my butt and exercise.”

Bob and Rhonda joined an Anytime Fitness club in

Greensburg after learning that his wife’s cancer, which

had been in remission, had returned. At the time, Bob

weighed 300 lb. Two year’s later, he has dropped 100

lb. Besides looking like a new man, he feels like one.He notes that his stress levels are down, as well as his

cholesterol. And due to his weight loss, Bob no longer

has sleep apnea, freeing him from the cumbersome

CPAP machine he had to sleep with every night.

“I love it,” he says of his new fitness lifestyle.

“Before I had trouble walking up a flight of stairs. I was just feeling bad. I can’t

imagine living without exercise now.”

As for Rhonda, she’s lost 40 pounds and feels good enough to exercise with Bob

nearly every day—either in the gym or walking, biking or paddling around local

parks and lakes.

Rhonda says that, before joining Anytime Fitness, neither she nor Bob had been in a

Bob JohnsonAge: 61

Hometown: Greensburg, Penn.

Starting Weight: 300 lb

Current Weight: 200 lb

Bob’s Advice: “Motivation

is where you find it. It’s

everywhere.”

A New Perspective, A New ManDedicated to helping his wife battle cancer, Bob Johnson lost 100 lb and revitalizedhis life. BY STACY ACHUA



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