summer 2009 get active! magazine

healthclubs.com SUMMER 2009

Best ofShoeTop Fitness Footwear of 2009

Fix Your DietWhat Researchers

Say You’re Doing Wrong

THE EXERCISE

CURERoutines That

Help Treat Diabetes

Get The Most

Out of Your PERSONAL

TRAINER

Nancy O’DellOn Family, Fitness and the Joy of Giving Back

FIND YOUR HAPPY PLACEHow to Cope With Rage and Stress

PLUS!

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Some athletes run to train. Some athletes train to run. But make no mistake – ALL ATHLETES RUN.

Athletes endure every mile To Be Better. On the road or on the fi eld, it’s about outlasting everyone else. The mission begins on the ground with Under Armour’s latest innovation: UA RUNNING FOOTWEAR.

UA REVENANT // STABILITY

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Contents :: S u m m e r 2 0 0 9

COVER STORY

20 Access HappinessRed Carpet regular Nancy O’Dell knows

that inner beauty is the real secret to life.

By Chris Mann

TRAINING

24 Curing “Diabesity”The toxic mix of diabetes and obesity is a

national epidemic. The solution? Exercise.

By Timothy Moore, PhD

34 A Little Help, PleaseA guide to finding a great personal trainer.

By Jake Rossen

GEAR SUPERFEATURE

28 2009Shoe ReviewHere’s everything you need to know to

choose the best athletic shoe for you.

By Cregg Weinmann

34Finding theideal trainer

for your goals

24Workoutsthat eliminate“diabesity”

28Hit thetreadmill instyle andcomfort.

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

GA0509_2_4TOC.qxp:05GA_TOC 4/29/09 5:50 PM Page 2

Tax Incentives forHealthy Lifestyles!

Join our Virtual March on WashingtonWe believe President Obama and Congress should support wellness andprevention by encouraging healthy lifestyles. One way to do this is byallowing Americans to pay for fitness-related expenses with pre-taxsavings accounts.

The Personal Health Investment Today Act would let you use pre-tax savings accounts nowavailable for such costs as prescriptions and doctor visit co-pays, to pay for:

• health club membership dues

• youth sports league fees

• home fitness equipment

• senior fitness programs

• and more!

Voice your support for healthy lifestyles and write to President Obama and your Member ofCongress to ask for their support of the Personal Health Investment Today Act.

Visit Campaign4Health.com today. It’s fast and easy, but you canmake a major difference in the Campaign for a Healthier America.

Look for the Campaign for a Healthier America online.

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

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Campaign ad-Get Active:campaign ad-GA Mag 3/31/09 9:42 AM Page 1GA0152.indd 4/21/09 5:56:14 PM PAGE 1GA0152.indd 4/21/09 5:56:14 PM PAGE 1GA0152.indd 4/21/09 5:56:14 PM PAGE 1GA0152.indd 4/21/09 5:56:14 PM PAGE 1

Cover Photo: Courtesy of Access Hollywood

healthclubs.com SUMMER 2009

Best ofShoeTop Fitness Footwear of 2009

Fix Your DietWhat Researchers

Say You’re Doing Wrong

THE EXERCISE

CURERoutines That

Help Treat Diabetes

Get The Most

Out of Your PERSONAL

TRAINER

Nancy O’DellOn Family, Fitness and the Joy of Giving Back

FIND YOUR HAPPY PLACEHow to Cope With Rage and Stress

PLUS!

DEPARTMENTS/COLUMNS

6 Publisher’s WelcomeBy Jay M. Ablondi

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

16 Food SmartsHere’s the secret to a successful diet.

By Kathy Thames, MS, RD, LD

18 Ask a TrainerProblem solving from a pro.By Drew Logan

19 Hot TipsANGER MANAGEMENT: Control the rage

By Dean Brierly

38 ResultsA young mother loses her fast-food

habit and finds her inner hottie.

By Allison Earnst

40 In the ClubVENUS WILLIAMS: The tennis legend on

her iconic career and future plans.

By Eric Butterman

16Ways to eatclean, stay lean

18How busypeoplework intheirworkouts

40A smashingsuccess

Contents :: S u m m e r 2 0 0 9


GA0509_2_4TOC.qxp:05GA_TOC 4/29/09 5:52 PM Page 4

S U M M E R 2 0 0 9 | GET ACTIVE! 5

Volume 5 issue 2. Get Active! magazine (ISSN 1520-8397) is printed quarterly in the U.S.A. and is distributed through leading gyms and health club facili-ties and paid mail subscriptions. ©2009 by IHRSA. Title is protected through a trademark registration in the U.S. Patent Office. Canada Post InternationalPublicationsMail (CanadianDistribution)SalesAgreementNo.1041622.Publishedby IHRSA,70FargoStreet, Boston,MA00221.All Rights Reserved.ThirdClass Postage paid at Pewaukee, Wis. POSTMASTER: Send address changes to: Get Active!, c/o IHRSA, 70 Fargo Street, Boston, MA 00221. Please enclosemailing label or call (800) 228-4772. Reproduction in whole or in part without permission is prohibited. Canadian GST#893770475. Printed in the U.S.A.Neither IHRSA nor Get Active! magazine is affiliated with any healthcare practitioner, health-food store or healthcare facility. Every effort has been made toestablish that the individuals and firms in Get Active! are reputable and will give reliable service. The appearance of these advertisements does not consti-tute an endorsement byGet Active! or IHRSA.Get Active! does not endorse any form ofmedical treatment, nor does it encourage you to undertake any suchtreatment on your own. We urge you to see your family physician before undertaking any kind of medical treatment. IHRSA accepts no responsibility or lia-bility, either expressed or implied, for any products featured, advertised or demonstrated herein.

EDITORIALJim Schmaltz EDITORIAL DIRECTOR

Jay Ablondi PUBLISHER

Lynn Weatherspoon MANAGING EDITOR

ARTMichelle Brown ART DIRECTOR

PRODUCTIONPam Wells CONSULTING PRODUCTION DIRECTOR

CONTRIBUTORSDean Brierly, Eric Butterman, Allison Earnst, Drew Logan, Chris Mann, Timothy J. Moore,

Jake Rossen, Kathy Thames, Kristen Walsh, Cregg Weinmann

ADVERTISING SALESgetactivemediakit.com

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

fax: (617) [email protected]

Michele Eynon ASSOCIATE VICE-PRESIDENT OF ADVERTISING

(617) 316-6760

Jessica Gutstein SENIOR ACCOUNT EXECUTIVE

(617) 316-6762

Donna Garrity ACCOUNT EXECUTIVE

(480) 575-1486

Christine Paterson ACCOUNT EXECUTIVE

(617) 951-0055

Will Finn ADVERTISING BUSINESS DEVELOPMENT

(617) 316-6755

CIRCULATION AND SUBSCRIPTIONPhoebe Anderson PUBLICATIONS COORDINATOR

INTERNATIONAL HEALTH, RACQUET & SPORTSCLUB ASSOCIATIONJoe Moore PRESIDENT & CEO

Anita Lawlor CHIEF OPERATING OFFICER

Helen Durkin EXECUTIVE VICE PRESIDENT OF PUBLIC POLICY

Jay Ablondi EXECUTIVE VICE PRESIDENT OF GLOBAL PRODUCTS

IHRSASeaport Center

70 Fargo St., Boston, MA 02210Ihrsa.org

HealthClubs.com

Copyright 2009 IHRSA

GA0509_Masthead.qxp:GAFoodRules 4/29/09 9:52 PM Page 5

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GA005__07HA0.indd 4/30/09 1:42:10 PM PAGE 1GA005__07HA0.indd 4/30/09 1:42:10 PM PAGE 1GA005__07HA0.indd 4/30/09 1:42:10 PM PAGE 1GA005__07HA0.indd 4/30/09 1:42:10 PM PAGE 1

::Publisher’sWelcome

I’m One ... Are You?Get active and join the A-list.


Barack Obama is one. So is the First Lady.Clint Eastwood is one, as are Oprah andRegis.Whether it’s Tom Cruise or PenelopeCruz, it doesn’t matter — each is one. So isDr. Mehmet Oz, Jennifer Aniston, LL Cool J,Hilary Swank, TigerWoods, Cindy Crawford,and Nancy O’Dell, who graces our cover thismonth. They are all ones.What is “one”? One is someone who

has made physical activity part of his or herdaily life.You don’t have to be famous or successful

to enjoy the many benefits of exercise. But it’salmost a requirement for those of high achieve-ment — just try to find a successful celebritywho doesn’t make physical activity a priority.If you are “one,” you’re making a difference.

You’re increasing your productivity, yourenergy, your stamina and your life span. Youare also decreasing the likelihood that youwill become a burden on our nation’s health-care system. By taking care of yourself, youare not just doing a favor to your family andfriends, but to the entire country.Excuses about being too crunched for time

to work out just aren’t credible. During a “60Minutes” profile in March, President Obama

said that he and wife Michelle start eachmorning by working out. It is part of theircommitment to themselves and to us,because they know that exercise helps themstay at the top of their games. If the busiestcouple in the world can find time to exercise,so can you.This is not a partisan idea. Former presidents

GeorgeW. Bush and his father, GeorgeH.W. Bush, are both avidly committed toregular exercise. Former Secretary of StateCondoleezza Rice famously hit theWhiteHouse gym at 5 a.m. most mornings.As a Get Active! reader, you most likely are

a regular health-club member. But I’m guess-ing that there is someone in your life whoyou wished were also “one.”If you know someone you would like to

convert, here’s a suggestion: Don’t tell themthey have to drastically change their dailyroutines. They don’t, unless they are super-glued to their couches. The key is for themto make one small change to increase theiractivity level: Take a walk or use the stairs.Then when that becomes second nature,they can make another change: Go for a runor, better yet, walk into a health club andjoin the fun.Why a health club? It’s where lives are

made healthier. It’s where “one” becomes“many.” And if they do join the club, they’llbe in some pretty remarkable company.Just ask the president.

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

CEO & PRESIDENTJoe Moore

BOARD OF DIRECTORSGene LaMott, ChairpersonGold’s Gym/Total Woman Gym& Atmosphere Day Spa

Laurie SmithLeisure Sports

Phil WendelACAC Fitness & WellnessCentersLynne BrickBrick Bodies FitnessDavid Patchell-EvansGoodlife Fitness ClubsRick BeusmanSaw Mill ClubBob ShouldersFayetteville Athletic ClubFrank NapolitanoGlobalFitMike RaymondCurves InternationalSusan CooperBodyBusiness Health Club & SpaArt CurtisMillennium PartnersSports Club ManagementSandy HoefferWestern Athletic ClubsJeff KlingerAnytime FitnessDavid HardyClub Fit Corp.Fitness Industry Council ofCanadaKilian FisherILAM - IrelandMichael Levy, Ex-OfficioSpa Chakra Fitness

SPECIAL ADVISORLATIN AMERICARichard BiltonCompanhia Athletica

Yours in health,

Jay AblondiPublisher

P.S. Visit HealthClubs.com to order a copy ofthe 2009 The Economic Benefits of Exercise.

GA0509_6PubWelc.qxp:GAxxFoodSmarts 4/29/09 5:25 PM Page 6

Ho hum, another day, another studyproving the life-enhancing proper-

ties of exercise.This time, research published in the

Archives of Internal Medicine and astudy from Columbia University cameto the same conclusion with differentpopulation groups.

The journal study discovered thatlife-enhancement increased in all areasfor those who exercised, includingmental health, emotional well-being,agility, and functioning in social situa-tions. Also, the more subjects exercised,the greater their improvement in overallenergy and vitality.

The Columbia research found that byadopting a fitness lifestyle, you’ll sufferfrom fewer chronic diseases and forshorter periods of time.Women whowere overweight or obese lived threeyears more with health problems (suchas heart disease, arthritis and diabetes)than people who were fit.THE TAKEAWAY A growing pool of datacontinues to prove that exercise is theclosest thing we have to a happinessserum. Use it daily.

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

EEXXEERRCCIISSEE && FFIITTNNEESSSS

Want To Live Better and Happier? Exercise More!New research once again links happiness with fitness.

S UMMER 2 0 0 9 | GET ACTIVE! 7

Taking her daily dose ofthe happiness pill.

GA0509_xx_xxActiveLife_BB3.qxp:GATheActiveLife 4/24/09 5:50 PM Page 7

1) Regular exercise can reverse age-related mental decline.This study, performed at the Beckman Institute at the University of Illinois, found that “an activelifestyle with moderate amounts of aerobic activity will likely improve cognitive and brain function,and reverse the neural decay frequently observedin older adults,” according to lead researcher ArthurF. Kramer, PhD.Source: British Journal of Sports Medicine

2) Physical activity improves cognitionand memory.In a group of volunteers age 50 and older, 24 weeksof exercise helped improve cognitive ability in thosewith memory problems.Source: The Journal of the American Medical Association

[ research shows ]

Lose the HungerOnly horses have feedbags,

so we can be fairly certain

you won’t be snacking when

you’re jogging on a treadmill.

But exercise has lasting

effects on blunting hunger

besides keeping you in the

gym and out of Mickey D’s.

Scientists have identified two

key appetite hormones, ghrelin

and peptide YY, that are

partly suppressed by aerobic

exercise. A separate study

found that those who walked

on a treadmill for 15 minutes

found their chocolate cravings

reduced. Yes, they even

unwrapped and handled

chocolate bars. The things

we do for science.

THE TAKEAWAY More research

needs to be done, but cardio

training in particular appears

to help reduce cravings for

sugary, fatty foods.

8 IHRSA | www.hea l thc lubs . com

TheActiveLife || EEXXEERRCCIISSEE && FFIITTNNEESSSS

He’s training for the daily crossword puzzle.

Exercise Invigorates the Aging BrainTwo new studies give another reason for boomers and seniors to keep their gym

memberships current.

Weight Training Lowers Cardiac RiskA meta-analysis of 29 studies deter-mined that weight training decreasedLDL (“bad”) cholesterol by 5%. This iswhy the American Heart Associationrecommends weight training to helpstave off heart disease.Source: Preventive Medicine

ExerciseRx

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[ research shows ]

Just Think It!Apparently, you don’t “just doit” unless you first decide youcan. That’s according toresearchers at the Public HealthAgency of Canada, who foundthat self-perceived ability hasa profound influence on howmuch you do in the gym.“Confidence in one’s personalability to carry out exercise playsa central role in the direction,intensity and persistence ofhealth-behavior change,” saidlead researcher Sai Yi Pan, MD.THE TAKEAWAY Don’t makethe mistake of convincingyourself that an exercise pro-gram may be too challenging.When motivating yourself —or others — to live a moreactive lifestyle, recall thosetimes in life when you thoughta task would be difficult orimpossible to do, yet youperformed it relatively easily.It’s not always pain for gain.

›› 2-minute warm-upat 3.5 mph

›› 1 minute at 6.0 mph›› 1 minute at 3.5 mph›› 1 minute at 6.0 mph›› 1 minute at 3.5 mph›› 1 minute at 6.5 mph›› 1 minute at 3.5 mph›› 1 minute at 6.5 mph›› 2-minute cool-down.

Observes Schumacher,“I burned calories, elevatedmy heart rate, burned somebelly fat and gave mymetabolism a boost for theday — all in 12 minutes!”For more of Angie

Schumacher’s workout andtraining tips, visit WomensDietandFitness.com/WDF.

Frequent tiredness is a maddening and frus-trating feeling. But instead of opting for peppills or surrendering to the couch, youshould head to the nearest health club orrunning track for light exercise. The journalPsychotherapy and Psychosomatics recentlyreported that healthy individuals suffering

from persistent fatigue reported a 20%increase in energy after engaging in six weeksof moderate cardio exercise.THE TAKEAWAY The subjects in this study useda stationary bike three times a week andworked out at a leisurely pace to gain theenergizing benefits of light exercise.


mini-workouts that work

That’s the number ofsteps per minute youneed to do to makesure that your walkingworkout is intenseenough to producefat-burning results,say researchers in theAmerican Journal ofPreventive Medicine.

100

Burn Fat in 12 Minutes!Here’s a quick cardio workout from trainer Angie Schumacher, CPT,who worries thatmany people shy away from cardiovascular training because they think it takes an hourto get results. She’s devised an ingenious interval cardio sequence that can induce great

fat-burning effects in 3, 10,20 or 30 minutes.Here’s a12-minute interval routinefor treadmill she recentlyput together (adjustspeeds for your level).

FATIGUED? TRY THE LIGHT-CARDIO CURE

Quick workouts done rightcan be extremely effective.


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Joanne Reeves

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Derek Simpson

Victoria Semarjian

Perdy Peppard

Colleen Saraceno

Final Approval Initials: Date:

Digital Artist _____________ ________

Art Director _____________ ________

Creative Director _____________ ________

Production _____________ ________

Acct. Management _____________ ________

Traffic _____________ ________

Client _____________ ________

16.5" x 11.125"

16.25" x 10.875"

.5"

Mech @ 100% of Actual Size

Printout @100%April 2009

Running Network

2.10.09

Job #/File Name

Updated

Creative Director

Art Director

Digital Artist

Print Producer

Acct Managment

Traffic

Bleed

Final Trim

Saftey Margin

Scale

Printed at

Image Name

Fonts

Brand Imaging

215 First Street Cambridge, MA 02142

Tel: 617.252.0787 Fax: 617.252.0838

Date Issued:

Publications

Date Due:

Toth

RUNNING NETWORK APRIL 2009 – CHRIS LIETO MISOUL TECH

ISO 12647-7 Digital Control Strip 2007100

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100 70 30100 60

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3X Ironman Champion CHRIS LIETO

®

Select the miSOUL Tech Cushion 1.0 insert with superior EVA chassis for arch support and Si-18 gel in the forefoot and heel for cushioning and shock absorption to get you through another long run.

Or slip in the miSOUL Tech Light 1.0 insert with Superfoam™ cushioning in the forefoot and heel for innovative high-energy return and a spring propulsion plate for extra push off on race day.

Run One - miSOUL Tech

See miSOUL Tech in action at KSWISS.COM

Introducing miSOULTM Tech interchangeable sole system for customized performance.

4055KS_RUNNING_NETWORK_Chris_April_sp_m.indd

2.4.09

Joanne Reeves

Micah Whitson

Derek Simpson

Victoria Semarjian

Perdy Peppard

Colleen Saraceno

Final Approval Initials: Date:

Digital Artist _____________ ________

Art Director _____________ ________

Creative Director _____________ ________

Production _____________ ________

Acct. Management _____________ ________

Traffic _____________ ________

Client _____________ ________

16.5" x 11.125"

16.25" x 10.875"

.5"

Mech @ 100% of Actual Size

Printout @100%April 2009

Running Network

2.10.09

Job #/File Name

Updated

Creative Director

Art Director

Digital Artist

Print Producer

Acct Managment

Traffic

Bleed

Final Trim

Saftey Margin

Scale

Printed at

Image Name

Fonts

Brand Imaging

215 First Street Cambridge, MA 02142

Tel: 617.252.0787 Fax: 617.252.0838

Date Issued:

Publications

Date Due:

Toth

RUNNING NETWORK APRIL 2009 – CHRIS LIETO MISOUL TECH

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107 7 100 100 100100 100 60 100 100 70 70 30 30

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Take control over technology. Your cellphone (even on vibrate)doesn’t need to be onall the time. Give yourselfpermission to turn off emailnotification on your computer as well.Become master over the nagging beepsand buzzes by creating some silence.

Schedule what you can schedule. Set regular times in the dayand week to check yourvoicemail and email. Letothers know that you willbe using that schedule so they knowwhen to expect a reply.

Focus on the person.When you switchtaskwhile on a computer, yousimply lose efficiency.But if you switchtask witha human being, you addition-ally damage a relationship. Be present, listencarefully, and make sure everything has beentaken care of before moving on.

[ research shows ]

Mad Men Are Fat Men

The Myth of MultitaskingThat’s the title of Dave Crenshaw’s book about the 21st century habit of juggling multiple tasks at one time. While many of us callourselves capable multitaskers as a badge of honor, Crenshaw, a consultant, business coach and entrepreneur, feels that multi-tasking is counterproductive. He’s rebranded the term “switchtasking,” meaning that you’re wasting time and actually reducing productivity by switching attention without giving any one task due diligence. Worse, he says, is when switchtasking bleeds into ourpersonal relationships, and we fail to give colleagues, family members and friends our full attention. Crenshaw sees technology asthe culprit. Instead of people using cell phones and computers, these things use us. To combat the trend, he’s created TimeGym to help people better manage their daily activities. By minimizing the switches, you

can gain as much as two to three hours per day, he insists. (See DaveCrenshaw.com for more tips and information on TimeGym.)Here are some of his suggestions for minimizing switchtasking.

On the list of things that make you fat, youexpect the usual suspects such as cheese-burgers and donuts, but now you can addsomething that doesn’t have calories: a badattitude, mainly hostility. Angry men aremuch more prone to pack on the poundsthan their more chilled-out peers, accordingto French scientists. The effect was lessmarked in women. Cause and effect of

a hostility-obesity link may be less physio-logical than simply that angry men are lesswilling to adhere to healthy prescriptionsout of sheer obstinacy, or they may be clini-cally depressed.THE TAKEAWAY If you’re quick to rile, seekanger-management counseling or try calm-ing activities, such as yoga and tai chi. (SeePage 19 for more anger-management tips.)

The Sleep-Diabetes LinkIn addition to a lousy diet andlack of exercise, not gettingenough sleep can alter yourblood sugar enough toincrease your chances ofdeveloping type 2 diabetes.One study determined thatgetting less than six hours ofsleep over a period of six yearsraised blood-sugar levels by4.5 times.THE TAKEAWAY According tothe U.S. Centers for DiseaseControl and Prevention (CDC),adults should get betweenseven and nine hours of sleepper night. Also, beware ofsleeping pills, which can leadto dependence and may notinduce quality sleep.

Relax, fella. Your tantrums damage more than your golf clubs.


FF OO OO DD && NN UU TT RR II TT II OO NN

To neutral-ize some of the

chemicals in newclothing and bedding, soakthem in a sink orwashing machinewith one cup of baking soda or borax for several hours (or overnight).

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[ research shows ]

The CDC reports that Americans on average consume more than 3,000 mg of sodium daily, double therecommended intake for most people. Vital Stat

Studies continue toreveal the nutritional

bonanza of fatty fish.

MICROWAVE VS.ANTIOXIDANTSAlthough it’s quick and easy,microwaving vegetables mayreduce their health benefits bydestroying disease-fightingantioxidants. It was found thatbroccoli cooked in water in a microwave lost 97% of itsflavonoids, while boiling it ontop of the stove destroyed 66%.

Steamed broccoli lost only 11% of its flavonoids. It appears that the culprit may be direct contact with water, as the nutrients arereleased into the liquid. So if microwaving, mist your vegetables rather than submerging them.THE TAKEAWAY The closer to their natural state, the better when eating veggies.

Favorable Fish FindingsTwo recent studies add to the evidence

that fatty acids in fish have a range of

health benefits. In March, it was reported

that men who consumed the most omega-3

fatty acids from fish, such as salmon,

mackerel, herring and sardines, had a 63%

lower risk of developing aggressive prostate

cancer compared to men with the lowest

intake of omega-3s. An April study

showed that the omega-3 fatty acid in

fish called DHA (docosahexaenoic acid)

helped to reduce tumors in mice.

THE TAKEAWAY Include fatty fish in your diet

at least once every week to gain the health

benefits, or take fish oil supplements.

Don’t zap the zip out ofyour veggie nutrients.

GA0509_xx_xxActiveLife_BB3.qxp:GATheActiveLife 4/27/09 9:03 AM Page 13

Photo:CourtesyofActiveLifeMovem

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TheActiveLife || CCUULLTTUURREE && CCOOMMMMUUNNIITTYY

Despite the best efforts of icecream kings Ben and Jerry,Vermont once again toppedthe list of healthiest states inthe 19th annual rankings bythe United Health Foundation.The report takes into accountsuch factors as obesity, bingedrinking, violent crime, air pollution, smoking, cancerdeaths and other data. Thebiggest regional loser onceagain was the South, whereeight of the bottom 10 states(if you count Texas) are ranked,with Louisiana the lowest.

Texas (46), Tennessee (47),South Carolina (48) andMississippi (49) round out thebottom five. The healthieststates after Vermont are, inorder, Hawaii, New Hampshire,Minnesota and Utah. Of course, obesity is where

the blubber hits the road whenit comes to unhealthy living.Mississippi fared worst in thatcategory, with almost 33% of its residents consideredobese. Colorado fared best,with “only” 19.3% of its population considered obese.

Here are some other Best andWorst in selected categories:

Violent CrimeBest: MaineWorst: South Carolina

Air PollutionBest: HawaiiWorst: Georgia

Cardiovascular DeathsBest: MinnesotaWorst: Mississippi

Binge DrinkingBest: KentuckyWorst: (tie) North Dakota,Wisconsin

A DOLL’SHOUSE,2009To those who call for more

realistic body proportions

on girls’ dolls, here you go. This

vivid imagining of a bloated

Barbie-type doll is courtesy of

Active Life Movement, a non-

profit organization dedicated

to promoting healthy lifestyles

and battling obesity. Made by

the creative wizards at

LatinWorks (LatinWorks.com),

this and other illustrations of

supersized cultural icons are

being circulated by the group

to confront Americans with the

reality of their fast-food

chomping, soft-drink guzzling, sedentary lifestyles. (See ActiveLifeMovement.org for more.) With obesity rates climbing — eight

out of 10 Americans over 25 are either overweight or obese — it’s time to get real about the problem.

how healthy is your state?

That’s the percentageof respondents in aMoney magazine surveywho chose health-clubmembership as theone cost they would not give up in a deeprecession. Here’s howexpenses compared.Gym Membership: 48%

Eating Out: 41%

Extra Car: 35%

Premium Cable: 30%

Wine and Spirits: 20%

48%

These days her dream house has golden arches.

New report gives the highest marks to Vermont.Unhealthiest? Louisiana.



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Help MakeAmericaHealthierYou have the power toimprove not only your ownhealth, but that of allAmericans! Join theInternational Health, Racquet& Sportsclub Association(IHRSA) in the Campaign for a Healthier America, a nationalgrassroots project bringingtogether exercise enthusiaststo make healthy lifestyles apriority for all Americans. Youwork hard to be healthy. Wethink the government shouldsupport that. Be a part of theCampaign’s Virtual March onWashington and tell Congressto support the passage of thePersonal Health InvestmentToday (PHIT) Act to makeexercise accessible for moreAmericans. If passed, youcould pay for your health-clubmembership, exercise classes,home fitness equipment, yourkids’ sports league fees andmuch more with pretax dollars.You should be able to spendyour pretax health-care dollars on preventing chronicdisease, not just treatment.Why be taxed for activitiesthat make you, your family andyour community healthier? Itdoesn’t make sense (or cents)!Join the Campaign for aHealthier America, and askyour legislators to supporthealthy lifestyles by passingthe PHIT Act. To learn more,log on to HealthClubs.com.Let your voice be heard!

Combine networking and working out for a winning formula in tough times.

HEALTHCLUBS.COM: A RESOURCE FOR ALL THINGS THAT MOVE YOU. If you’re looking for a gymor need a bit of inspiration, log on to HealthClubs.com and become part of the fitness revolution.

When you lose your job, your first urge may be to hide under the covers in bed for a few days. Don’t do it! Instead, visit a health club, advises life coach BrandiHamrick (BrandiHamrick.com). “Health clubs are filled with all kinds of people,

and you just may meet someone who knows of an opening,” she says. “Most successful peo-ple know the importance of staying fit and healthy, so no one is likely to wonder why you areout at a gym when you should be looking for a job. On the other hand, if you were out at a bar or dropping thousands at Nordstrom, it doesn’t exactly give off a good impression (sodon’t do that). Experiment with going to the gym at all times of the day. A couple of days, gofirst thing in the morning. Many people who run their own businesses, or who have spouseswho do, have flexible schedules and will be able to work out in the a.m. Next, go at lunch.Many busy people take advantage of their lunch hour to exercise. Finally, go in the eveningsaround 5–7 when people are getting off work. Strike up a conversation with people aroundyou, and take classes where you will be forced to interact.”

As an added bonus, many health clubs and wellness companies are currently hiring! Ifyou would like to work in a casual, positive, healthy environment, check out the opportu-nities in sales, service, marketing, management and other fields at ActiveCareers.com.

Laid Off? Get to the Gym

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::FoodSmarts

Fix Your Weight-Loss PlanEight out of 10 people who start a diet choose one that is guaranteed to fail. Now weknow why. BY KATHY THAMES, MS, RD, LD

A variety of food choices iskey to any diet success.


A CALORIE IS A CALORIE, AND FORweight loss, the type of diet doesn’t mat-ter. That is what a landmark studyrecently reported in The New EnglandJournal of Medicine. The key to losingweight requires basic math: Burn morecalories than you eat.

As the world struggles with obesity atepidemic levels, millions turn to weight-loss solutions, such as Atkins, Zone orOrnish diets that claim the benefits ofone macronutrient over another. Butstatistics show that 80% of people on

these and other diets are almost certainto fail in their weight-loss efforts.

The study, from Harvard School ofPublic Health and Pennington BiomedicalResearch Center, compared weight-lossdiets with different compositions of fat,protein and carbohydrates. Each dietcontained healthy fats, whole grains,fruits and vegetables, and was low incholesterol. Each dieter was encouragedto cut 750 calories a day from their foodintake, exercise 90 minutes a week, keepan online food diary and meet regularly

with diet counselors to chart progress.The researchers concluded that success-ful weight loss happens with calorierestriction that allows dieters greatervariety of food choices and enables themto stick with the plan over a longer time.

Confused? For permanent weight loss,ask yourself these questions:• What do my lifestyle and food choiceslook like when I maintain my weight?• How will I continue to practice thechanges I have made?

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• Are my portions distorted? What canI do to keep portions in check?

Regardless of the type of diet, thestudy found that dieters who attendedall or most counselling meetings hadgreater weight loss — 22 pounds com-pared with the average 9-pound loss.Remember, a healthful lifestyle requiresplanning, proficiency and practice inmaking appropriate choices, estimatingportion sizes, and diligence in monitoringenergy intake and activity. These skillstake time to develop and maintain.

Reducing portion sizes appears to bethe most important weight-loss strategyfor everyone. Typical food and drink por-tions today are usually double a standardserving size — a trend now called “portiondistortion,” which describes the perceptionof large portions as appropriate amountsto eat as a single serving. This distortionis reinforced by packaging, dinnerware andserving utensils that have also increasedin size.

For weight loss, all that really countsis cutting calories consistently. It takes3,500 calories to burn 1 pound of fat.

If you are maintaining your weightand want to lose pounds, find 750calories (the amount easily found ina restaurant-size appetizer or dessert)to cut out of your daily intake. Practicethis seven out of seven days, and youhave a weekly 1.5-pound weight loss.Aim for 300–400 calories at breakfastand lunch, 100–200 calories for snacks,and 400–500 calories at dinner, fora total of 1,200–1,500 calories —reasonable for weight loss. See thetable below to see what a typical day’sintake may look like.

Choose:

Whole-wheat English muffin ›› 130 calPeanut butter, 1 Tbsp. ›› 94 calClementine ›› 35 calStarbucks double tall nonfat latte ›› 68 calTotal: 327 calories

Subway 6-inch turkey with lettuce, tomato,pickles, olives and no dressing ›› 289 cal

Apple ›› 72 calTotal: 361 Calories

Trail mix granola bar140 calories

Lean Cuisine “type” spaghettiand meatballs ›› 260 cal

Green salad with 1 Tbsp balsamic dressing ›› 100 calSteamed broccoli, 2 cups ›› 60 calTotal: 420 Calories

Strawberries, 1 cup, with 2 Tbsp. nondairy whippedtopping and 1 Tbsp. chocolate sauce

121 Calories

Instead of:

Bagel, 3 oz with 2 Tbsp. ofcream cheese ›› 450 cal

Orange juice, 12 oz ›› 163 calStarbucks grande latte ›› 232 calTotal: 845 calories

Subway footlong turkey with lettuce, tomato, pickles,olives and no dressing ›› 580 cal

Chocolate chip cookie ›› 210 calTotal: 790 calories

Trail mix, 1 cup693 calories

Spaghetti and meatballs with Parmesan cheese,3 cups ›› 850 cal

Rolls with butter (2) ›› 265 calSalad with cheese, dressing, croutons; 2 cups ›› 470 calTotal: 1,585 Calories

Ice cream, 1 cup, with 1 cup strawberries and2 Tbsp. chocolate sauce

435 Calories

You Cut:

518 Calories

429 Calories

553 Calories

1,165 Calories

314 Calories

what can you do? Make an action plan.� Use portion control strategies such as meal replacements (liquid meals, meal bars, or calorie-controlled packaged meals and

frozen entrees) and smaller plates.

� Try whole-grain, high-fiber cereal and nonfat milk to replace usual evening snacks.

� Don’t change everything at once. Ask yourself,“What is one thing I can do?”

� Set, write down and tell someone your food choices and activity goals.

� Exercise properly — remember, it takes more than exercise to induce weight loss.

� Focus on what you are doing, not on what you don’t do.

� Find support with a professional, group or friend who shares the same goals.

� Keep a weight-loss journal/diary.Visit free databases, such as FitDay.com.�

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::AskaTrainer


A: This is an excellent question because there are many common health and fitnessissues involved in your situation. First off, you’re going to have to be diligent

about sticking to a schedule, but after you get used to it, you’ll find it automatic.Most importantly, follow these three basic rules:• Never miss breakfast. I actually encourage all of my clients to prepare a big, fillingbreakfast in the evening and put it in a microwave-safe container overnight. Thisensures that you have a high-protein, high-fiber breakfast that can be ready in only

Quick Tip:: Can’t get to the gym in the a.m.? Grab your iPod and getout in your neighborhood for a 45-minute power-walk/jog.

Drew Logan is an L.A.-based celebrity fitness trainer, who hasalso consulted the U.S. Marines. In October 2004, he sufferedthree sudden cardiac arrests and has since lived unimpaired.

90 seconds or so. This night-beforepreparation is always a great stressreducer during a hectic morning.(Tip: Try being creative with egg whites,ground turkey, spinach and feta cheese,and have a piece of whole wheat toastor a piece of fruit as your side.)• Work out in the a.m. This is one ofthe best “secrets” of the ultrasuccess-ful/superbusy person. By waking upand getting straight into your exerciseroutine, you increase your metabolism,kick up your endorphins, reduce stress,and start the day with a caloric deficit.• Sleep. I always encourage people todo whatever they can to get a minimumof seven hours of sleep per night. Whenyou miss sleep, you increase cortisollevels, which leads your body to storestubborn abdominal fat, increasesstress levels, and ultimately contributesto serious heart-health concerns. Yourbody and mind need adequate rest.Make sure you get it.

I usually eat healthy, but often havesugar cravings, especially in theafternoon. Any suggestions?

A: If you’re living relatively healthy —eating a diet rich in fruits and

vegetables, along with some healthy fats— your body is likely trying to break the“sugar addiction” and convert to burningbody fat as energy. This would explainthe sweet tooth. But it’s a good sign.

To combat sugar cravings, make asingle serving of sugar-free gelatin orpudding, and top it with a couple oftablespoons of sugar-free Cool Whip fora quick afternoon sweet snack. Also,keep healthy fruits such as berries andapples handy to help stop you fromreaching into the candy jar. You’ll findmany more options if you check outhealthy cookbooks and Web sites.Be creative with snacks, and you’lleventually have an entirebag of tricks thatyou can sharewith others whodeal with similarissues. �

Photos,toptobottom:RobertMilek/Dreamstime.com;Dreamstime.com

Q:Make Time for YouIwant to eat healthy and exercise, but I havea really busy schedule. I typically start the dayearly, and eat a lot of restaurant meals becauseof my work. How can I still reach my goals?

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::HotTips

All the RageControlling anger is important to

your health. BY DEAN BRIERLY

Anger can wreak havocon your cardiovascularsystem. Learn to chill.

IT’S CALLED ONE OF THE SEVEN DEADLY SINS, AND FOR GOOD REASON:Uncontrolled anger can negatively impact your health.Women have traditionallytended to internalize their wrath more than men, but anger management expertJanet Pfeiffer, president of Pfeiffer Power Seminars, says women are becoming morecomfortable with anger, especially in certain demographics and cultures.

“Regardless of gender, anger is harmful anytime it creates a problem in your life,”she states. “Anger becomes a very destructive force when we deny or repress it,because it doesn’t resolve itself. It stays within you and manifests in some form,whether through a physical condition or emotional disorder.

“The other way that people deal with anger is through explosive behavior. Manypeople believe that it’s better to let it all out than hold it in. So they will lash out atsomeone, yell or throw things, or engage in some other very counterproductivemanner. Those are not healthy ways of managing your anger either, and there area whole host of clinical studies that show the medical ramifications of handlinganger in that way.”

Pfeiffer offers the following tips onmanaging your anger.

:: Accept the fact that anger is a normalemotion. “All emotions have value,”says Pfeiffer. “It’s what you do withthat emotion that determineswhether it’s a positive or destructiveforce in your life. So just acknowledgethat, yes, I am angry and I admit to it,and it’s OK to be angry.”

:: Identify the source of your angerand put it in perspective. Ask yourselfif it’s really worth being angry about.“I have what I call ‘The 10-YearRule.’ I say to myself, ‘Will I evenremember this thing that’s botheringme 10 years from now?’”

:: If you get worked up over an importantissue, however, look at how to correctit. “If you’re angry because, say, yourboss is constantly criticizing you,that anger is telling you that there’ssomething in your life that needs tobe addressed.”

:: “It’s also important to understandthat everything we feel is generatedby what we’re thinking,” Pfeifferstates. “All feelings come from ourthoughts. So the easiest way forme to get over anger is to refocuswhat I’m thinking about. If myhusband forgets our anniversary,the first thought that goes throughmy head is, Oh, I guess he doesn’tlove me anymore. If I’m thinkingthat way, of course it’s going tohurt my feelings and I’m goingto get angry. So I need to changemy thoughts to,Well, maybe hehad a lot on his mind today anddidn’t realize today was the 10thof the month. Just by refocusingmy thoughts, I can change howI feel.” �

Get more information at PfeifferPowerSeminars.com.

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HER CAREER MAYBE DOMINATED BYPAGEANT QUEENS ANDHOLLYWOOD GLAMOUR,BUT NANCY O’DELLKEEPS HER FOCUS ONINNER BEAUTY.

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Delivering celebrity juice since joining the hit TV-newsmagazine“Access Hollywood” in 1996, unstoppable multi-hyphenateNancy O’Dell finally took more than she could dish out lastMarch. Days shy of waltzing onto the season debut of “Dancing

With the Stars,” the 43-year-old journalist-turned-emcee-turned-authortwisted her knee while rehearsing the salsa. A torn meniscus sidelinedO’Dell, but only from the disco-ball-illuminated parquet floor.While tryingto squeeze surgery and 6–8 weeks of rehab into her airtight schedule, theperennially sunny yet uber-competitive TV-star kept juggling her day jobwith other hosting duties while promoting her new book of “mom-to-momtips” called Full of Life, and remaining proudly attentive to her daughter,Ashby Grace, who turns 2 in June.The telegenic and award-winning reporter graciously turned her national

spotlight to a cause close to her heart two weeks after her “Dancing” dreamswere dashed. O’Dell’s mother, Barbara Humphries, was diagnosed withamyotrophic lateral sclerosis (more commonly, ALS, or Lou Gehrig’s disease)in November 2007, and sadly died three days shy of Ashby Grace’s first birthdaylast year. On March 18, O’Dell hosted “Augie’s Quest,” an annual bashcelebrating fitness pioneer and ALS survivor Augie Nieto’s hugely successfulresearch initiative for the Muscular Dystrophy Association’s ALS division.

To date, Nieto’s efforts have netted more than $18 million for ALS research,and O’Dell, who co-hosted last year’s MDA Telethon, couldn’t be happier tolend her name and her “Access Hollywood” airtime. Days prior to her dancinginjury, the omnipresent TV-host — she also co-emcees annual Miss USAand Miss Universe pageants, the Rose Bowl Parade and endless red-carpetarrivals for awards shows — talked with Get Active! about her career as aTV-personality and activist, her efforts to shed pregnancy pounds, her newbook, and the eternal bond between mothers and daughters.

accesshappiness

BY CHRIS MANN

It looks harmless enough,but O’Dell, here with TonyDovolani, soon took a fall.


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Get Active: How is your recovery going? Do youexpect to run — and dance — again soon.Nancy O’Dell: My recovery is going well. I hadsurgery for the two tears in the meniscus ofmy knee on March 20. The doctor said mymeniscus was “shredded” — that I had reallydone some damage to it. The doctors say thatabout six weeks after surgery and rehab, myknee will be completely back to normal. I’mtrying to make sure I’m really organized andprioritizing, and have plenty of time to spendwith my family, too, because that’s instru-mental to your mental health, that’s for sure.

GA: The last two years have seen profoundchanges in your life, with the birth of yourdaughter and, sadly, the loss of your mother toALS. You’re on a personal mission in your workwith MDA and their ALS division. Tell us howyou came to give back to MDA.NO: I’m very involved with MDA now. I’m soglad that I met them. I wish I never had tomeet them. I found out about them becauseof my mom. She’d gone for about a year[undiagnosed], and her voice was gone.We’dtaken her from doctor to doctor trying to fig-ure out what was going on. They never coulddiagnose her, and she kept coming out herefrom South Carolina. So we said that maybeshe should see a neurologist. She was diag-nosed at UCLA at the MDA clinic.

The minute she was diagnosed … a repre-sentative of MDA walked in and said, “We’re

here to answer any and all questions, to walkyou through this.”

You so need that when you get a diagnosisthat you’re unfamiliar with. You have no clueand you have so many questions. You’re ata complete loss. And they were our No. 1resource. They hook you up with other familiesthat are going through the same thing. I can’tsay enough about them. So I said, “Whateveryou need me for, I am there for you.”

GA: MDA connected you with fitness industrygiant Augie Nieto. What can you share aboutyour involvement with him?NO: He’s done an amazing job. I met himthrough MDA. I saw him on the “Today”show and read his book [Augie’s Quest]right after my mom was diagnosed. AndI knew that he and MDA were pioneers andwere up on the latest technology andresearch. So I asked through MDA if theycould put me in touch with him. I startede-mailing back and forth with his wife,Lynne, and then Augie.

GA: What makes Augie’s experience with ALSso special?NO: He’s the most positive person I’ve evermet. He said he’s never been happier in hislife because he felt like he was helping somany people.What an amazing statementto make — here you are with this rapidly pro-gressive, fatal disease and you’re saying you’venever been happier in your life because you’rehelping so many other people. I was sohonored to host the Augie’s Quest Bash thisyear for MDA.

GA: What do Augie’s story and ongoing ALSgenetic research tell us?NO: What his story tells about him is that ALScan strike anybody. There’s a strong need forpeople to learn more about it because itseems more are coming down with it, I thinkbecause of all the environmental toxins outthere. There may be something in your bodythat makes you predisposed —maybebecause of my mom’s genetic makeup she wasvulnerable but my dad wasn’t. If they can findthe root cause of it, usually that’s a way to finda cure. So that’s what MDA is trying to do.

GA: What did your mom’s life and her strugglewith ALS teach you about living with purpose?

“After she[Mother]

passed away,I wanted to feel

good again,”says O’Dell.“I

started running.I started to feelreally good; theweight startedcoming off. Ithelped lift my

mood ....”


Nancy takes husbandKeith Zubchevic andstepson Tyler to anotherday at the office.



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NO: I think to be in the moment and enjoythe moment. I made sure that the time Ispent with her was quality time. Don’t evertake that time for granted. And I’m boundand determined that we’ll raise enough moneyand awareness so that no more families willhave to go through this.

GA:What inspired your new book?NO: The book is subtitled, “Mom-to-MomTipsIWish Somebody Had Told MeWhen IWasPregnant.” I thought it’d be fun to write downdifferent things that happened to me duringmy pregnancy— probably that’s the journalistin me coming out — so that Ashby could lookback at it. I was just floored at howmanythings happened to me that I never expected;they just completely came out of the blue.

GA:What types of scares and surprises didpregnancy bring you?NO: I woke up one morning and had all ofthese red dots all over my chest. I was like,Oh, my God. Do I have the measles or themumps? What is this? And it turns out — I wasin a panic the entire day, but when I made it tothe doctor, he said, “Oh, that’s completelynormal. You have twice the amount of bloodin your body when you’re pregnant, and you’rejust seeing the ends of your blood vessels.”Who knew? I think your friends don’t think totell you because they’re so excited about tellingyou how great it’s going to be when you area newmother, how it’s a love you’ve never feltbefore, and how you’ll feel when you hold thebaby. They don’t want to tell you all the scarythings that can happen.

GA: So there’s lots of practical advice and evenhumor in your book, too.NO: Oh, yeah, there’s lots of humor. [Laughs.]Even in Hollywood, pregnancy is not so glam-orous, like when you’re constipated. I evenincluded one of my mom’s recipes for thisdelicious cake that has a ton of prunes in it.I couldn’t do straight-out prune juice withoutthrowing up. The cake’s a way to get medicine,so to speak.

GA: You lost most of your pregnancy weightpretty fast. What can you tell us about yourpre- and postpartum exercise routines?NO: I had a bulging disc before I was preg-nant, so I did very light workouts when I was

pregnant. I went swimming a lot, and a littlebit of yoga and some walking

Post-pregnancy, my bulging disc had goneback in, so I could start running again. Butthen my mom was diagnosed, so I spentalmost all of my extra time doing stuff withher. After she passed away, I wanted to feelgood again, because I just wasn’t feelinggood inside. So I started running. That mademe feel really good; the weight startedcoming off. That was a great postpartumthing for me. It helped lift my moodand everything.

GA: How did you squeeze running intoyour life as a new mom with a busycareer?NO: I’d nurse the baby for 45 minutes.And then I’d change the baby and gether ready for a nap. She’d nap formaybe 45 minutes and then she’d beready to feed again. I’d grab my outfit,go downstairs and run up and down mydriveway for about a half-hour until thebaby woke up, then I’d go back up andfeed her again. That was my exerciseroutine right after I gave birth.

GA: You have two stepsons, Tyler, 13, andCarson, 9, with husband Keith Zubchevic. Howdo you incorporate nutrition and exercise intoyour family’s life?NO: I try to have some healthy snacksaround, and I’m always encouraging themthat if they want something to eat, to havea piece of fruit or some whole grains. Everynow and then, because they’re kids, I’llmake a batch of cookies. You want themto be healthy and strong.We try to keep thetemptations out of the house.

GA: Do you exercise together?NO: Yes. The boys love sports.We have a bas-ketball net here at the house, so we’ll do that.I’m not a big golfer, but I’ll hit the ball a bitbecause they like to golf. I got my bulging discfrom throwing a baseball. I was trying to becool for my stepsons by throwing a really hardpitch. And I can throw a football in a spiral.When I did that my oldest stepson said,“You’re all right. You can be our stepmom.” �

Chris Mann is a writer, art director and editor ofthe pop culture webzine Retroality.TV.

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“Failing toprescribe exercise topatients withdiabetes is simplyunacceptable practice.”— William Kraus, MD,Duke University Medical Center

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BELIEVE IT OR NOT, DIABETES IS ONE OF ONLY TWOmain causes of death in the United States that continues toincrease while all other major causes are declining. Accordingto the CDC’s National Center for Chronic Disease Preventionand Health Promotion, 23.6 million adults and children in theU.S. have diabetes.At issue is type 2 diabetes, which is linked to physical inac-

tivity and obesity. Formerly called non-insulin dependent oradult-onset diabetes, type 2 diabetes accounts for 90%–95% ofall diabetes cases. Alarmingly, experts estimate that as many as5.7 million Americans are unaware that they have type 2 dia-betes. In all, type 2 diabetes affects an estimated 246 millionadults worldwide and accounts for 6% of all global deaths.It’s no wonder why the medical community is so alarmed

by the epidemic proportion of diabetes that’s sweeping ournation. The good news is that type 2 diabetes is preventable.

That’s because the disease can be directly linked to being over-weight. Regular physical activity and dietary modifications helpto reverse type 2 diabetes. In fact, the correlation betweentype 2 diabetes and obesity is so well established that manyresearchers now refer to the two collectively as “diabesity.”

So Easy a Caveman Could Do ItHere’s how diabesity develops:When you gain weight, fat cellsgrow more biochemically active, churning out inflammatorycompounds. This inflammation, in turn, promotes insulinresistance (why inflammation leads to insulin resistance isunclear). Insulin is a critical hormone that helps regulate bloodsugar.When your body becomes insulin-resistant, it loses theability to process sugar properly, causing life-threatening con-sequences. This dangerous sequence of events that leads toinsulin resistance is also known as the “metabolic syndrome.”

Curing

BY TIMOTHY J. MOORE, PhD, CHES

“Diabesity”The dangerous combination of type 2 diabetes and obesity is a national health-care crisis.

One of the cures? Exercise.Here’s the prescription for getting healthy.

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It’s no secret that lifestyle factors are themajor culprits for the diabesity epidemic.Over generations, our lifestyle and eatinghabits have changed dramatically, explainsFrancine Kaufman, MD, former presidentof the American Diabetes Association andcurrent Head of the Center for Endocrinology,Diabetes and Metabolism at ChildrensHospital Los Angeles.

“These days, we are accustomed to gettingour food by driving up to a drive-throughwindow and placing our orders for ‘super-sized’ portions,” says Kaufman. “But ourcavemen ancestors had to work for theirfood. Men went out and hunted, and womenforaged for nuts, berries, fruits, vegetablesand roots. It was a full-time job with lotsof legwork. The men often trekked greatdistances in their search for game.”Diabesity is what can result when the genes

that were supposed to protect us from faminecollide with a sedentary lifestyle — a lifestylethat includes a neighborhood with baconcheeseburgers on every corner.Thankfully, many street corners also have

health clubs. And that’s where an importantpart of the diabesity cure can be found.

Ounce of Prevention, Pounds of CureMany studies have confirmed exercise’sbenefits in reducing the dangers of diabetes.The Diabetes Prevention Program found thatintensive lifestyle changes that include dietand exercise were more effective than thediabetes pill metformin in preventing theonset of type 2 diabetes. Other studies havesimilarly shown that exercise and an improveddiet are more effective than medicine forpeople with type 2 diabetes.What kind of exercise should type 2 diabetics

consider? New data have identified specificworkout routines that are especially effectiveagainst diabesity. The American College ofSports Medicine (ACSM), as part of their“Exercise is Medicine” initiative, have createdan exercise protocol specifically for diabetesand other diseases (see adjacent sidebar).In short, both resistance training and aerobic

exercise play a role in reducing diabesity.A study published in the Annals of InternalMedicine found that people with type 2diabetes who performed aerobic exerciseand also lifted weights had the biggestimprovement in blood-sugar control.Research shows that the increased muscle

developed through weight training aids in themanagement of diabetes. As lean body massincreases, additional blood glucose is clearedfrom the blood. The greater the muscle mass,the more calories you burn at rest, whichequates to greater weight loss. It is alsoimportant to note that losing abdominal fatis a key factor to improving insulin sensitivity.


In short,both resistance

training andaerobic

exercise playa role in

reducingdiabesity.

:: Your exercise prescrip-tion must be tailored toyour medication scheduleand the presence andseverity of any diabeticcomplication, as well asyour specific goals for yourexercise program.:: Daily exercise is highlyrecommended. At aminimum, do moderate-intensity cardiovascularexercise for 20–60minutes at least fourdays per week.

:: On two days per week,consider doing a lower-resistance, lower-intensitystrength-trainingprogram with one setof exercises for the majormuscle groups, with10–15 repetitions.:: Start slowly andgradually progress theintensity and durationof your workouts.:: Take frequent breaksduring activity, if needed.:: For every one hour of

exercise, consume anadditional 15 g of carbo-hydrates before or after.:: Avoid activity when yourblood glucose is too high.:: Extended or vigorousactivity may trigger anexcessive release ofadrenaline and otherhormones that can coun-teract the effects ofinsulin, thereby increasingblood glucose levels.:: Drink plenty of fluidsbefore and after exercise.

The Health Club as Health ClinicHere are some specific guidelines for a diabetes workout program fromthe American College of Sports Medicine’s “Exercise Is Medicine”initiative (see ExerciseIsMedicine.org). As always, consult with yourhealth-care practitioner before starting any exercise routine.



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In a study published inDiabetes Care, one group of sub-jects trained with weights, whilea second group did stretchingexercises. The weightlifters didnine different exercises threetimes a week that worked themajor muscle groups in theirupper and lower bodies.

A test of blood glucoseshowed significant improve-ments in the weightlifting groupafter three months of exercise,and continued to improve sixmonths later. Subjects in bothgroups lost weight and fat, butthe weightlifters showed gainsin lean body mass, while thosewho didn’t lift weights showedmuscle mass losses. Researchersconcluded that by encouraginghigh-intensity weightlifting forpeople with diabetes, complica-tions could be reduced in thelong run.

A similar study, also publishedin Diabetes Care involving peo-ple with type 2 diabetes, showed that subjectsassigned to the weight-training protocol hada reduction in the dose of prescribed diabetesmedications after only 16 weeks of training.For those in the non-weight-training group,a 42% increase in prescribed diabetes med-ication was noted.

A team of researchers from Heriot-WattUniversity in Edinburgh, Scotland, investigatedthe effects of high-intensity interval training(HIIT) on diabetes. The subjects usedexercise bikes to perform 30-second sprintsat their highest possible intensity level fourtimes daily for two days a week. After twoweeks, the young men had a 23% improve-ment in how effectively their body usedinsulin to clear glucose (blood sugar) fromthe bloodstream.

The scientists noted that the risk of develop-ing cardiovascular disease and type 2 diabetesis substantially reduced through regularphysical activity. Unfortunately, many peoplefeel they simply don’t have the time to followa structured program. The results of thisstudy showed that just seven minutes ofexercise each week helped a group of mencontrol their insulin.

Ready, Set, GoalsCurrent exercise guidelines recommend thatpeople should perform moderate to vigorousaerobic and resistance exercise for severalhours per week.While these guidelines area widely accepted standard, a lack of compli-ance indicates the need for an alternative.This novel approach may help people to leada healthier life simply by making it easier forpeople to find the time to exercise.

The true test of a change in lifestyle is notwhether it works quickly but whether it canbe followed successfully over the long term.Whether it’s a 20-minute walk around theneighborhood, taking the stairs at work orsetting the morning alarm early enough toget to the gym, it’s all about taking the firststeps to create a new healthy habit.

“You need to set realistic goals — ones youcan accomplish. If you do that, over time youwill not only lose weight and become morefit, you will help prevent obesity and manyof the complications it brings, such as type 2diabetes,” says Kaufman.

Establishing a new lifestyle pattern isn’teasy, but if the overall outcome is health andlongevity, it’s well worth it. �

Future ShockHow important is it toconfront the diabesity epi-demic? A study presentedby the Yale School of PublicHealth found that, if currenttrends hold, by 2025:

• Blindness from diabeteswill increase three-foldto 70,000.

• Cases of kidney diseasebecause of diabetes willalmost triple to 119,000.

• Amputations becauseof diabetes will tripleto 239,000.

• Diabetes-associateddeaths will nearly tripleto 622,000.

• Costs associated withdiabetes will nearly tripleto $351 billion.

No matter where you start,every journey begins withthat first step.


Saucony Triumph 6Best Shoe—Neutral

Zoot Ultra TT 2.0Best Shoe—Performance

adidas adiStar SalvationBest Shoe—MotionStabilizing

ASICS GEL–1140Best Value

K-Swiss Run OnemiSOUL TechBest New Shoe

Diadora Mythos 280 GBBest Renovation

Award Winners

BEST SHOENeutral

S P R I N G 2 0 0 9

BEST SHOE

S P RI N G 2 0 0 9

Performance

BEST SHOEMotion

StabilizingS P R I N G 2 0 0 9

BEST RENOVATIONSPRING 2009

BEST NEW SHOESPRING 2009

BEST VALUESPRING 2009

Sho


GA0509_ShoeReview_BB2.qxp:GA03_xx_xxFeature 4/28/09 12:47 PM Page 28

TWO TRENDS ARE IN THE FOREFRONTTHIS SEASON: GENDER ANDMONEY.

A few seasons back, some brands attempted tomar-ket tomen andwomen separately— evenwith

different names for the same shoes—with less-than-successful results. This season, the shoes carry the same

names and attempt to provide the same kind of runningexperience for runners of each gender.More than one-third of the

shoes in our reviewhave beenmodified to account for differencesbetweenmale and female runners.Men generally weighmore than

women and havemoremusclemass, whichmeans they canmore easilyflex running shoes. They also land a little harder thanwomen do. Designers

adjusted their shoes to accommodate these very real differences. Formen,the landing area is a bit larger and firmer, while the women’s models are, in

comparison, softer andmore flexible.

The second trend has been a noticeable jump in prices. Thismay have been some timein coming, as theworld economy is shifting.Workers everywhere expect higher wages,

the costs of resources and transportation have increased, and the bottom line is the bottomline— running shoes are notwhat they used to be. While they’re not rocket science, running

shoes are technical, and technology, research and delivery have very real costs associatedwith them.

Both trends coincide with the continued push to make running shoes better able to handle theidiosyncrasies of the human foot and, by extension, make your daily run more beneficial.

hoe Review2009 SPRING

REVIEWS BY CREGG WEINMANN



adidas Supernova Glide — $100The Supernova Glide is as good as the best neutral shoes in the adidas line. The upper features better breathability andreduced weight, thanks to a change in the mesh that doesn’t sacrifice comfort. The GeoFit memory foam ankle collar stillprovides a cozy fit around the ankle. The midsole sports slight changes to the molding and retains the ForMotion cassette,so the ride is still the same. Subtle changes in the outersole’s appearance improve its flexibility, and adidas has kept thecombination of carbon heel and blown rubber that has worked well for the Supernova series.

“Fits great, very comfortable, and wraps around the foot nicely. They were lightweight and felt great while running. The cushioningwas very noticeable — almost bouncy, but protective. The shoes are very comfortable, but I think a little overpriced.”

Sizes: Men 6.5–13 (whole & half sizes), 14–20 (whole sizes only); Women 5–12 • Weight: Men 12.6 oz. (size 11); Women 10.2 oz. (size 8)• Shape: semi-curved • Construction: Strobel slip-lasted, adiPRENE+ Strobel board (heel) • For: medium- to high-arched feet with neutralbiomechanics to very mild overpronation

Diadora Mythos 280 GB — $100The Mythos series displays the best Diadora Running offers, and the 280 GB is a nod to Olympic Marathon champion Gelindo Bordin,longtime brand icon and one of its key developers. The Mythos 280 improves the ride by adjusting its Axeler technology. The threadliketitanium wire is unchanged, but Axeler WI5 adds angled thermoplastic elements to absorb shock by flexing and then springing back toshape, providing an energetic toe-off. The upper is open air mesh with synthetic leather overlays to support the foot, and accommodatea range of foot shapes. Reliable Elaston foammeans that the midsole is well-cushioned and durable. The shank is vented, providingsupport and breathability.The outersole is Duratech 5000 and Flexoft (carbon rubber heel, blown rubber forefoot) because it works.New cushioning technology, fine-tuned fit, cushioned ride and flexibility have earned the Mythos 280 GB our Best Renovation award.

“The fit allows good heel fit and support with a good amount of toe room. I was impressed with the cushioning andforefoot flexibility, though they were heavier than other Diadora shoes I have tried.”

Sizes: Men 6–13.5; Women 5.5–10 • Weight: Men 13.8 oz. (size 11); Women 11.1 oz. (size 8) • Shape: semi-curved • Construction: Strobelslip-lasted, EVA Strobel board • For: medium- to high-arched feet with neutral biomechanics

New Balance 1063 — $125The 1063 stays true to the mission of its predecessors: providing great cushioning for low-arched, neutral feet. The upper hasbeen upgraded for a bit more support, with a full rand, redesigned and repositioned overlays in the saddle and the toe, and a littlesofter mesh to go with the same smooth interior. The midsole sports a new configuration of DTS (Dynamic Transition System):a crash pad that improves the lateral release on touchdown and better smooths the foot’s transition through the footstrike. Theforefoot cushioning has been enhanced with a little more Abzorb SBS, but, almost magically, the weight has been reduced (byalmost 3% in the men’s shoe), which means less work for runners, and a little faster time on the watch.

“The shoes felt supportive and fit quite well. Excellent cushion, especially for long training runs. The support and cushionwere better than expected, and this is a good step forward for NB.”

Sizes: Men 7–13, 14, 15 (B, D, 2E, 4E); Women 7–11, 12 (B, D) • Weight: Men 13.2 oz. (size 11); Women 11.0 oz. (size 8) • Shape: semi-curved• Construction: Strobel slip-lasted, Abzorb Strobel board • For: low- to medium-arched feet with neutral biomechanics

Reebok Premier Ultra KFS VI — $120If there were an award for best aesthetic improvement, the Premier Ultra KFS VI would certainly be in the running. Reebokhas raised the bar to a new height, gaining ground in both fit and performance. The upper has received improvements to fit,support and comfort. The KFS inserts have been repositioned nearer the instep, which opens the stretch mesh across themetatarsals, and the overlays have been enhanced from the midfoot to the heel to better secure the shoe to the foot. Themidsole is still responsive, but a little better cushioned than version 5, thanks to minor tweaks to the DMX Shear and theshank. The outersole features new flex grooves for better flexibility, and a noticeably more energetic toe-off.

“Good fit, snug on the heel, and comfy toe box. Bit of a lift (roll up) at the tip of the toe box, which fosters a natural toepush-off. Definitely durable. After 100+ miles, no noticeable wear and tear — shoes still feel like new.”

Sizes: Men 6.5–13, 14; Women 5–12 • Weight: Men 14.0 oz. (size 11); Women 11.2 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, DMX Foam Strobel board • For: medium- to high-arched feet with neutral biomechanics

Saucony Triumph 6 — $125The Triumph epitomizes the Saucony commitment to producing quality running shoes. The sixth edition, like other updatedshoes in this review, requires close inspection to see the changes. The upper is much the same, but the tongue is betterpadded (though a good deal thinner), and the overlays have been trimmed back or repositioned to provide more open spaceacross the metatarsal area, making the shoe bunion-friendly. The midsole appears largely untouched, though the shankreveals a bit more of the thermoplastic than the Triumph 5 did. The ride is responsive, with cushioning befitting the Triumphlegacy. The overall feel, craftsmanship and ride were responsible for the Triumph 6 earning our Best Neutral Shoe award.

“The shoe felt light as I ran, probably from the comfortable fit through the arch. I liked the supportive, stable feeling, and thegood measure of cushioning. There are tiny differences, but the shoe is very close to the last few versions I have used.”

Sizes: Men 7–13, 14; Women 5–12 • Weight: Men 12.7 oz. (size 11); Women 10.4 oz. (size 8) • Shape: semi-curved • Construction: Strobelslip-lasted, HRC Strobel board • For: low- to medium–high-arched feet with neutral biomechanics

BEST SHOENeutral

S P R I N G 2 0 0 9

BEST RENOVATIONSPRING 2009

NEUTRAL



Under Armour UA Apparition — $110Under Armour is new to running footwear, but its development team is not. The UA Apparition, flying a bit under the radar, isactually the best shoe in its new line. The upper utilizes FootSleeve technology, which is similar to the gusseted tongue con-struction or monosock used in other running shoes. The midsole is a combination of EVA and rubbery inserts — ArmourBound,ArmourLastic and Cartilage — that make for quite a comfortable ride. The flat sole, which keeps the foot in contact with theground during transition, and good flexibility permit the foot to move naturally.

“This shoe fit very well. The more I wore the shoe, the better it fit, but it had a lengthy break-in period. The cushion feltabout right; it felt stiff at first, but broke in with running. Fairly comfortable shoe, I was pleased with its overall feeling.”

Sizes: Men 8–13, 14, 15; Women 6–11, 12 • Weight: Men 13.9 oz. (size 11); Women 11.6 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, EVA Strobel board • For: medium- to high-arched feet with neutral biomechanics

adidas adiStar Salvation — $140A new name for the old adiStar Control isn’t all that’s new about this shoe. The last (new about a year ago) has been dialed in tomaximize the fit for as many runners as possible — a little to either side of a medium arch. The strength of the Salvation is that it fitswell and has outstanding cushioning and stability. The upper switches to EVA in the tongue for better protection, a different openmesh, and repositioned overlays that reduce the weight. The midsole features a minor extension of the Pro-Moderator support anda full-length adiPRENE Strobel board for seamless cushioning. Small reductions here and there add up to almost half an ounce shavedoff the weight of the shoe. The cushy ride and reliable stability earned the adiStar Salvation our Best Motion Stabilizing Shoe award.

“It fits very well. I feel that it gives very good arch support, and toes have enough room. Very good cushion — almostlike slippers underfoot. Foot felt stable and secure with no rolling. Pleased with the overall capabilities of the shoe.”

Sizes: Men 6.5–13, 14, 15; Women 5–12 • Weight: Men 13.3 oz. (size 11); Women 10.8 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, adiPRENE+ Strobel board (heel) • For: medium- to high-arched feet with moderate overpronation

ASICS GEL–1140 — $85The GEL-1140 has a lengthy heritage in the ASICS line. Runners looking for effective stability on a budget have alwaysresponded to this model. The 1100 series has been the beneficiary of a generous trickle-down of ASICS’ experience andtechnology. The upper is little changed from the 1130, even using what appears to be the same mesh, with the expectedminor tweaks to the overlays. The tailoring has been adjusted for a better heel fit and more room in the toe box. The midsoleis time-proven SpEVA (ASICS’ preferred foam prior to its introduction of Solyte), and this configuration gives the 1140 astable, well-cushioned ride. The outersole is classic ASICS fare: AHAR (carbon rubber) heel with a blown rubber forefoot.The combination of the fit, stability, ride and — most of all — price earned the GEL-1140 our Best Value award.

“From the first time I tried the shoes on they fit my foot perfectly. I felt like my foot was supported and cushioned. It's likerunning on a gel pack. It seems to help my push-off. My foot feels well-balanced and secure in the shoes while I’m running.”

Sizes: Men 6–13, 14, 15, 16, 17 (D), 7–13, 14, 15, 16, 17 (2E, 4E); Women 5–12 (B, D) • Weight: Men 12.8 oz. (size 11); Women 10.5 oz. (size 8)• Shape: semi-curved • Construction: slip-lasted • For: low- to medium-high-arched feet with mild to moderate overpronation

Brooks Adrenaline GTS 9 — $105Over time, the Adrenaline series has been very consistent; the overall visual impression is one of gradual change. TheAdrenaline GTS 9 is “one of the boys,” but with a few tricks up its sleeve. The upper is the same Element mesh, with slightlylarger holes to better handle moisture from the foot. The midsole, added this season, is BioMogo, which does a great jobof cushioning and, when you’re done with the shoe, it doesn’t last forever in a landfill. The ride is very stable with enoughcushioning to keep runners coming back. The HPR carbon heel and blown rubber forefoot are effective and familiar. Runnerswho swear by the shoe will be pleased, and those looking for stability, fit and cushioning have another option to try.

“These shoes fit very well. I didn’t have any break-in period; right out of the box they fit. I like that. There were severalpluses in these shoes: They were comfortable, durable and stable. A good training shoe — not too heavy, not too light.”

Sizes: Men 7–13, 14, 15; Women 5–12, 13 • Weight: Men 12.5 oz. (size 11); Women 10.5 oz. (size 8) • Shape: semi-curved • Construction:combination Strobel-lasted, Texon board (heel), S257 Strobel board (forefoot) • For: medium- to high-arched feet with moderate overpronation

Etonic Jepara 3 SC — $110The strength of the original Jepara was its combination of cushioning and effective stability. The Jepara 3 has outdis-tanced the earlier versions by tackling their weakness: weight. The upper is a uniform open mesh, with stretch mesh andHF-welds across the metatarsal region to provide a forgiving yet supportive fit, and a much plusher feel. The midsolefeatures redesigned flex grooves for better forefoot flexibility, an adjusted second density of foam for better stability, TPRinserts only in key impact areas, and a redesigned shank — all of which save weight while providing better stability andsupport. The effectiveness of the polyurethane innersole and EVA Strobel board combine to enhance the ride. The totalweight savings is almost 1.4 oz, testament to the role judicious use of materials plays in a quality running shoe.

“On the first few runs, I thought it was relatively stiff, but after a little break-in, it fits well and is comfortable. The footfeels slightly controlled, but it does produce a comfortable footstrike. Compares well with the major brands I have tried.”

Sizes: Men 8–14; Women 6–12 • Weight: Men 13.4 oz. (size 11); Women 11.0 oz. (size 8) • Shape: semi-curved • Construction: Strobelslip-lasted, EVA Strobel board • For: medium- to high-arched feet with moderate overpronation

BEST VALUESPRING 2009

NEUTRAL/MOTION STABILIZING

BEST SHOEMotion

StabilizingS P R I N G 2 0 0 9


BEST NEW SHOESPRING 2009

Karhu Strong Fulcrum Ride — $140Karhu’s shoes over the past few seasons were appreciated for their low profile and responsive feeling. The Strong Fulcrum Ridefeatures Karhu’s Fulcrum technology (think “mini teeter-totter”) to improve responsiveness by pivoting the foot forward aftertouch-down. Shortening the time on the heel also reduces overpronation. The upper is a well-supported air mesh, but with fewoverlays and a bunion-friendly open forefoot. The interior is plush and accommodating. The multipart midsole features an effec-tive heel crash pad and a stable configuration of the Fulcrum element with a flexible forefoot. The polyurethane memory foaminnersole adds an extra measure of comfort. The durable full-length carbon rubber outersole provides excellent traction.

“Great, low-profile fit, one of the most comfortable pairs of shoes I’ve ever put on. The cushion is very comfortable, butstill bouncy. Strong lateral control, great on the ankles. Have really enjoyed these shoes on runs of 10 miles or shorter.”

Sizes: Men 8–13, 14; Women 6–11 • Weight: Men 12.6 oz. (size 11); Women 10.5 oz. (size 8) • Shape: semi-curved • Construction: Strobelslip-lasted • For: medium- to high-arched feet with mild to moderate overpronation

K-Swiss Run One miSOUL Tech — $125K-Swiss demonstrates its commitment to running with its newmiSOUL (Modular Interchangeable Sole Technology), a midsole structuredesigned to accommodate different snap-in innersoles. The Run One comes with two options: a Cushion innersole with resilient rubberyinserts and a Light configuration. By changing them depending on your workout, they don’t get compressed as quickly as the traditionalinnersole. The combination-lasted design adds stability, along with the dual-density midsole and shank supports of the miSOULcomponents. The upper is open air mesh with cooling perforations through the toe cap and the perimeter of the heel; rubberythermoplastic overlays give a snug but forgiving midfoot fit. The outersole is traditional carbon rubber in the heel, blown rubberin the forefoot. The combination of the familiar and the innovative earned the K-Swiss Run One our Best New Shoe award.

“Quite comfortable, nestles my foot nicely, no signs of blistering or hot spots. I preferred the feel of the Light insole, itenveloped my heel much more snugly. I liked this shoe and the idea of two insoles.”

Sizes: Men 7–13, 14 (D); Women 6–11, 12 (D) • Weight: Men 13.2 oz./14.0 oz. (size 11, with each insole); Women 11.1 oz./11.9 oz. (size 8,with each insole) • Shape: semi-curved • Construction: Strobel combination-lasted, Superfoam (forefoot) and thermoplastic (heel) Strobelboard • For: medium- to high-arched feet with mild to moderate overpronation

Nike Zoom Structure Triax+ 12 — $100Gender specificity, championed by the Structure Triax+ in the Nike line, is evident in this version, which is precisely tuned for menand women. This version features the unchanged midsole chassis that worked well for the Structure Triax 11: Phylon, an articulatedsecond density with TPU, and a decoupled crash pad that curbs overpronation while allowing the foot to effectively transition. Themesh has a better feel to it (smaller holes feel less coarse) and the overlays have been replaced with HF-welds wherever possibleto reduce seams. The outersole is almost the same, with a slightly thicker Duralon layer in the forefoot providing extra protection.

“The first few miles had a soft footfall and I wondered how many miles the cushion will hold up — it hasn’t quit yet. Theshoes performed well, and overall I think they are as solid as the other shoes I’ve tried in the category.”

Sizes: Men 6–13, 14, 15 (D, wide, narrow, 4E); Women 5–12 (B, wide, narrow, 4E) • Weight: Men 13.3 oz. (size 11); Women 11.4 oz. (size 8)• Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board • For: medium- to high-arched feet with moderate overpronation

Pearl Izumi SyncroPace III — $115The evolution of Pearl Izumi’s SyncroFrame shoes has taken a stable technology and adapted the ride to increase the comfort,finally dialing in the combination of stability and cushion. The ride has been softened with a combination of Skydex and foam.The major change is in the outersole, which has been segmented into pods to improve transition and flexibility. The cushionedfeel up front is achieved by a new Skydex bag in the forefoot, combined with a better midsole foam. The strength of theSyncroPace continues to be the stability of the SyncroFrame. A dual-density innersole feels soft on top, but has a supportive,dense layer underfoot. The seamless upper offers a snug fit with a plush interior, a fan favorite.

“I love the fit of these shoes! They are comfortable the moment you put them on. The cushioning is the first thing younotice. They ride a little firmer than they feel, but I didn’t develop any problems/injuries elsewhere in my leg, hips, etc.

I was impressed with it as an excellent, light shoe with a surprisingly long-term cushioning feel.”Sizes: Men 7–13, 14; Women 5–11, 12 • Weight: Men 14.2 oz. (size 11); Women 11.9 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, EVA Strobel board • For: medium- to high-arched feet with moderate overpronation

Under Armour UA Revenant — $120After several years of development, Under Armour rolls out its running shoe line. The upper is open air mesh with a close-fitting, gusseted tongue that Under Armour calls “FootSleeve,” tying its shoes to its compression apparel. The midsoleemploys ArmourGuide, a cradle that offers stability and support. A rubbery material called Cartilage is designed to improve thecushioning between the cradle and the EVA. The EVA formulations in heel and forefoot — ArmourLastic and ArmourBound —contribute to the responsive ride. The articulated heel curbs overpronation by lateral release, stabilizing and smoothing thetransition. Relying only on the strength of its own technologies, Under Armour has done a very good job right out of the gate.

“Good fit, no blisters, lots of toe room. The tongue could be a bit longer; it just kind of hits into the top of my ankle. I likethe bouncy feel — not too squishy. Great stability; my foot was nice and straight, staying right on top of the shoe.”

Sizes: Men 8–13, 14, 15; Women 6–11, 12 • Weight: Men 13.8 oz. (size 11); Women 11.2 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, EVA Strobel board • For: medium- to high-arched feet with moderate overpronation

MOTION STABILIZING



ASICS GEL-DS Trainer 14 — $110ASICS has refined the three key areas of the GEL-DS Trainer: upper, midsole and outersole. The upper is still open mesh withBiomorphic Fit inserts, but by adjusting the asymmetrical lacing to restore the familiar sizing and support, the upper fits better.The overlays sport new tailoring that gives a better fit through the heel and midfoot. The midsole features a shorter medialsecond density, which may be partly responsible for the slightly softer feel. ASICS reports that the midsole is a millimeterthinner and the outersole is 2 mm thicker, making the forefoot a little more responsive. That extra millimeter has been addedto the blown rubber in the forefoot, improving the ride and helping to cradle an insert of high-traction rubber called Wet-Grip.

“I really like the snugness of these shoes; they fit around my feet very well. Great feel, lighter than average, good cushioning.The flexy region [Biomorphic Fit inserts] of the uppers is fabulous.”

Sizes: Men 6–13, 14, 15; Women 5–12 • Weight: Men 11.4 oz. (size 11); Women 9.1 oz. (size 8) • Shape: semi-curved • Construction:slip-lasted • For: low- to medium-high-arched feet with mild to moderate overpronation, for faster-paced runs

Mizuno Waverider 12 — $100The Waverider alternates between being a performance shoe and a midweight training shoe. Version 12 has slimmed down toa performance weight. A quick glance at the upper reveals a more open mesh, with overlays that are a bit more substantialand supportive. Trying them on reveals a snugger fit and a softer step-in feel, thanks to the addition of the Ortholite innersole.The midsole is noticeably thinner. The ride is more responsive, which is good for lighter runners and shorter runs, but on longerruns, testers noted that it seemed a bit less cushioned than earlier Waveriders. The women’s version features more flex groovesto accommodate less body mass to flex the shoe, while the men’s version has a broader flare in the sole for a better landing.

“I like the lower cut on the back — many shoes are too high on the Achilles tendon. Need more support and cushioning,though they did fine for mid-length runs. Light compared to what I normally run in — I hardly know I’m wearing them.”

Sizes: Men 7–13, 14, 15, 16 (D, 2E); Women 6–12 (AA, B) • Weight: Men 11.9 oz. (size 11); Women 9.4 oz. (size 8) • Shape: semi-curved• Construction: Strobel slip-lasted • For: medium- to high-arched feet with neutral biomechanics, for mid-mileage runs

Nike Zoom Start+ — $88The Start was conceived as a shoe for those who want to begin running. All runners need good shoes, and the Start is a goodshoe. The upper is air mesh in front and closed mesh from the midfoot to the heel. Then Nike minimized the overlays andthrew on some Flywire for “tech” appeal. The midsole is Cushlon (thinned a bit to reduce price and weight, and improveflexibility), with a Zoom bag in the heel, and gender-specific design reflected in varied flex grooves and crash pads. The outersoleis the Waffle design of the Bowerman shoes, Nike’s best multisurface traction. The ride is well-cushioned and responsive, which isthe hallmark of the Cushlon foam. The price tag is perhaps the best surprise — the value here is outstanding.

“I liked the way these shoes feel from the first time they went on my feet. The cushioning and flexibility in the forefootmake them very comfortable to run in. Overall, I am very impressed with this shoe. Comfortable, light and stable.”

Sizes: Men 6–13, 14, 15; Women 5–12 • Weight: Men 11.8 oz. (size 11); Women 10.0 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted, EVA Strobel board • For: medium- to high-arched feet with neutral biomechanics

Puma Complete Concinnity III — $95The Concinnity III makes a few well-considered changes. The upper is an open air mesh with a well-finished interior. A traditionallacing system replaces the asymmetrical lacing of the I and II, giving this version a secure but roomy fit. A deeper throat anda reshaped toe also help. The midsole is reconfigured with a smaller second density, a slightly more flexible forefoot and alower profile feel. While the cushioning is good for a lightweight runner, some of our testers found that it was not substantialenough for longer runs or heavier runners. The outersole features EverTrack carbon rubber throughout, with blown rubber inthe lateral forefoot for durable cushioning. Overall, the improvements succeed in providing a solid stability alternative.

“I really liked the snug fit. The comfort and bounce were great for short, fast runs, but I would not recommend them foranything long.”

Sizes: Men 6–13, 14, 15, 16; Women 5.5–11.5 • Weight: Men 11.9 oz. (size 11); Women 9.5 oz. (size 8) • Shape: semi-curved •Construction: Strobel slip-lasted, full-length EVA Strobel board • For: medium- to high-arched feet with neutral biomechanics to very mildoverpronation, for faster-paced runs

Zoot Ultra TT 2.0 — $135Zoot’s Ultra footwear line is geared to triathletes. The 2.0 offers better cushioning while shaving weight from a very light shoe. Theupper has more open mesh, an exposed neoprene insert for a snug but forgiving fit, and a DryLex moisture-wicking lining combinedwith anti-microbial silver nanotechnology. The midsole offers a more generous layer of Z-BOUND, and an extended shank forbetter stability. Thermoplastic overlays and large holes in the tongue and heel improve the grip, and help you get the shoe on fast.The outersole has been upgraded to a tougher carbon rubber in the high-wear areas and combined with blown rubber and TPU tolighten it and improve the ride. All these features meet the needs of triathletes, while providing all runners with low-profile, efficientperformance. The upgraded materials, design and performance earned the Ultra TT 2.0 our Best Performance Shoe award.

“Fit like a second skin, very minimal. Great light weight. I like it when shoe companies understand that a shoe doesn’thave to be beefy to be good at what it does.”

Sizes: Men 8–12, 13, 14; Women 6–10, 11 • Weight: Men 9.9 oz. (size 11); Women 7.7 oz. (size 8) • Shape: semi-curved • Construction:Strobel slip-lasted • For: medium- to high-arched feet with neutral biomechanics, for faster-paced runs

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GA0509_34_37PersonalCRX.qxp:GA03_xx_xxFeature 4/29/09 5:27 PM Page 34


BY JAKE ROSSEN

Credit ReportPretty much anyone with a tan, a heart-rate monitorand a duffel bag full of creatine can label themselvesa personal trainer.“When we look for a doctor, we at least know that

anyone with the label ‘MD’ has gone through the gov-ernment-certified course of training,” says Paul Chek,HHP, NMT, founder of the C.H.E.K. Institute inCalifornia.With personal training, he observes, “Youcould get somebody at my skill level who is trainingworld-class athletes, or you could get somebody wholooks good on paper but is licensed from the Internet.”IHRSA recommends that its member clubs hire per-

sonal trainers holding at least one current certificationfrom a certifying organization/agency that has begunthird-party accreditation of its certification proceduresand protocols from either the National Commission forCertifying Agencies (NCCA) or an accrediting body rec-ognized by the United States Department of Educationor Council for Higher Education Accreditation.Of the dozens of outfits operating, 10 organizations

have been conclusively identified as NCCA-compliant,while at least two others are accredited by an organiza-tion recognized by USDE or CHEA.While not absolutely necessary, it’s also beneficial for

trainers to have a degree in exercise science, exercisephysiology, kinesiology or physical education; itfurther reinforces their ability to provide reliableadvice about your specific situation.

Search EngineGo to a tanning salon, gym or health food store, andchances are terrific you’ll see a stack of business cardsfrom a local trainer.While you can pick one up andhead online to research their reputation, you shouldtry the analog approach first.“All the best personal trainers I’ve found and worked

with, I’ve found through friends and word of mouth,”says Charlotte Hilton Andersen, a fitness blogger forGreatFitnessExperiment.com.“Go to someone satisfied with their current personal

trainer,” says Ron J. Clark, president of the NationalFederation of Professional Trainers. “If you respect theiropinion and the results they’re getting, a referral wouldbe the best way to go.”Ask your club if they have personal trainers on staff.

Trainers affiliated with your club are great optionssince they’re already on premises and familiar with theequipment and layout of your gym.If your gym doesn’t have personal trainers on site or

you can’t secure references, try theWeb: Clark’sNFPT.com site has a database that lists trainers by ZIPcode. (Prices vary widely by region, but $50/hour is thenational average.)

This Time It’s PersonalIf you had a stint in the military, maybe you enjoysomeone screaming in your face and motivating yourquads to pump out another squat; if you’re a career

In fiction, mentors abound. Rocky had Mickey; Luke had Obi-Wan; Harry Potter had Dumbledore. Despite

an abundance of courage and strength, it’s likely these heroes would still be toiling in meat packing or

Wampa-hunting if not for the guidance and wisdom provided by their teachers.

Your goals may not equate to KO’ing a heavyweight champ or blowing up a space station, but anyone looking to get

their fitness goals in sharper focus would be wise to consider enlisting a personal trainer. A qualified private instructor

can help custom-tailor an effective exercise program, provide accountability and ensure proper form.

While the rewards are great, so are the risks: With a confusing alphabet soup of governing bodies, enlisting

a tutor with dubious credentials is dangerously common. “A research study in 2003 determined there were at

least 70 agencies certifying personal trainers in the United States,” reports Fabio Comana, MA, MS, an exercise

physiologist with the American Council on Exercise (ACE). “Those range from legitimate organizations to the

online diploma mills.”

Overwhelmed? Don’t be. Good trainers are as common as fleas on a Wookiee if you know where to look.

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woman with diabetes, maybe not so much.“Every good personal trainer I’ve ever

met has been willing to sit down with meand talk for a half-hour off the clock, withno money at stake, just to make sure wesync up,” says Andersen. “See if their per-sonal philosophy matches up with yours.”

That sit-down will also give you anopportunity to gauge the trainer’s commit-ment to his own health. In talking to severalpersonal trainers, Andersen discovered thatsome used questionable supplementsand health practices in order to achieve abeach-ready look — all while hypocriticallyproclaiming they’d never advise a clientto do the same.

“The first question I’d ask while I lookthem directly in the eyes is, ‘How congru-ent are you with the philosophy of exerciseand health that you teach your clients?’” saysChek. “Do they get nervous, do they lookaway, do they begin to sweat?” If they do,walk away.

Goal TendingIf your dream is to run a 10k without crum-pling to the floor like a used tissue, a trainerwith biceps like grapefruits may not be yourbest choice. Finding one who understandsand can custom-shape a routine to meetyour goals is probably the most critical partof the process.

“A specialist in women or in body-shapingor in training for triathlons should be able todemonstrate clear evidence of expertise inthat area above and beyond reading an article

in a magazine,” admonishes Chek, who hasfound numerous instances of trainers settingup an identical protocol for clients regardlessof their aspirations. “Find someone who cangive you references from satisfied customerswho have achieved the objectives that youwant to achieve.”

Also on the Menu ...When consulting with a trainer, there’s anexpectation that no health question is outsidetheir comfort zone. But depending ontheir qualifications, orders to ingest certainfoods or supplements should be taken witha grain of salt.

“A personal trainer can make fitness-relatedrecommendations like total calories, or the

Finding atrainer whounderstands

and cancustom-shape

a routine to meetyour goalsis probably

the most criticalpart of theprocess.


Cross TrainersYou thought you found the perfect coach, but all of a sudden he’s acting surlier than a music critic at a Miley Cyrus concert.

What’s the problem? It could be you.Compare yourself against these common trainer pet peeves.

BODY OF LIESDon’t blame the trainer foryour pizza-fueled breakdowns.“The biggest thing trainerscomplain to me about is peo-ple not following directions,”says fitness blogger CharlotteHilton Andersen. “They don’tfollow the program, don’t fol-low the nutrition, and thenthey come back and say, ‘I’mnot seeing results.’”

ODOR OF BUSINESS“People wearing too much per-fume can be overwhelming,”adds Andersen. A training ses-sion isn’t a date: Don’t batheyourself in fragrance beforegetting your sweat on.

DELUSIONS OF GRANDEURIf you haven’t been able to seeyour toes in years, don’t expect atrainer to help you run the BostonMarathon in three months. “IfI did try and train them for that,I’d only be contributing to injuryand further dysfunction,” sayspersonal-training guru Paul Chek,HHP, NMT.

TIME BOMBSYour trainer is a mentor, not aparole officer. Don’t bombardyour trainer with countlessemails and phone calls. “They’lltrain with you for an hour, thenask you questions for 20 min-utes and make you late [forsomething else],” bemoansChek. Ask your trainer howmany off-clock consults areappropriate and adhere to that.

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percentage of carbs to fats,” says Clark. “Butthey can’t say, ‘If you eat lentils, your arthritiswill go away.’ Telling someone what a supple-ment does or what function it serves is onething, but you can’t tell someone to take aparticular supplement to get a specific result.”

To help offset concerns, ask your club ifthey have an on-site nutrition expert, or lookfor a trainer who’s also a registered dietitian(RD) or registered dietetic technician (RDT).

Honest to BodHaving an open dialogue with your trainerextends to more than just the weather — youwant them aware of any medical issues, espe-cially if you feel you’re being pushed too hard.

“If someone has high blood pressure,they’d better tell their trainer,” advises Clark.“The trainer needs to know so they can getthe appropriate health-care professionalinvolved in that consultation.” (Don’t besurprised if the trainer asks you to sign aninformed consent waiver to disclose any rele-vant medical issues. Most liability insurancecompanies require it, especially if you’rebeing trained at home.)

Trainers with accredited certifications aretaught to recognize signs that their client isbeing overtrained: dizziness, heart-rate eleva-tion, nausea. Unfortunately, these symptomsneed to be communicated to them, and it’ssometimes difficult for a person to admit

they’re failing physically.“If the exercise is too

intense, the client needs to tellthe trainer,” cautions Comana.“They’re paying for a service.A client has a right to go toa trainer and say, ‘This is toomuch, it’s too hard.’ If theydon’t, the trainer is going toassume everything is good.”

But don’t be too forthcomingwhen it comes to nonfitnesswoes. Unless you’ve had yourtrainer sign a confidentialityagreement, there’s always achance your personal hardshipscould become gym gossip.

“I would stay away from thepersonal details, if you’re notcomfortable with them gettingout,” says Andersen. “Anythingthat does not affect your work-out, keep to yourself.”

Separation AnxietyRarely, a trainer may withholdinformation in order to keep aclient on the vine indefinitely,

but “the good personal trainers will set upa plan to make you independent of them, towhere you don’t need their help anymore,”says Andersen. “They teach you the skills.”

“You should put yourself out of business,”says Chek. “It’s very important to teach peopleto be self-sufficient.”

Ask a trainer for a written description ofroutines. If he waffles, he’s probably lookingto keep you dependent. Once you’re comfort-able working out on your own, consider mak-ing monthly appointments so your trainercan make sure you’re retaining proper formand adding — or subtracting — exercises forvariety’s sake. You can always return to yourtrainer periodically for a tuneup if necessary.

“At some point, it’s the trainer’s ethicalresponsibility to wean the client off them,”concludes Comana. “Ultimately, the clienthas to do it on their own.” �

“The goodpersonal trainerswill set up aplan to makeyou independentof them, towhere you don’tneed their helpanymore,” saysCharlotte HiltonAndersen ofGreatFitnessExperiment.com.

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::Results


focused. She reminded me to alwayskeep myself and my health in the frontof my mind.Over the course of eight months, I was

downmore than 50 lb. I decided to takethe ultimate challenge and began train-ing for a marathon. Finally, in January2008, I completed my first marathon!This journey has taught me that you

really can do whatever you put yourmind to. You just believe in yourself andvisualize what you want, and you reallywill make it happen. The possibilitiestruly are endless.You have to want it. It’s something

that no one else can do for you. Thereis no magic pill. You have to learn topractice discipline. You have to getyourself to the gym, and not order thatpizza —even when you can alreadytaste the cheese.Through this experience, I learned to

really challenge myself. I am importantand I am worth putting myself first andliving my life so that I can be theabsolute best that I can be! �

FOR SOME IT’S ALCOHOL ANDcigarettes; for me, it was fastfood and TV. I remember mak-ing more trips to fast-foodrestaurants than to the gym,and I was literally on a first-name basis with the girl whoworked the lunch shift at theburger place on the corner.I remember slowly going up

a pants size … then another …and another. I snacked on left-overs, breezed through drive-throughs, and did not setaside any time to exercise.I put myself last on the list of“things to do.”That was until one day “it

clicked.” I was sick of beingtired and overweight andunhealthy. I had given birth tomy third child six months ear-lier, and it hit me like a ton ofbricks — I not only neededand wanted to be healthy formy three young children, butalso for myself. I wanted to bean example for them of astrong and healthy mom, butmost of all I realized that I wasworth spending the time ittook to plan meals and eathealthy, and get in my dailyworkouts. I was ready.At this point I was approaching 200 lb, and I started slowly. I cut down fast food from

several times a week to once a week. I made slow changes to my diet and educatedmyself on the importance of clean eating. I subscribed to several fitness magazines andgot lots of new workout and recipe ideas.It opened up a whole new world for me. It did take more time to plan and pre-

pare healthy meals, but I knew that the payoff would be priceless. Once I startedworking out consistently and eating clean, the pounds came off. The more fit I got,the more fit I wanted to be.It was such an amazing thing to see what could happen when I believed in

myself. After dropping the first 20 lb, I got a trainer to help keep me on track and

How Mom Got HotThis busy young mother of three said goodbye to drive-throughs and hello to healthy foods and fitness.

before

after

Allison EarnstAge: 33

Hometown: Miami, Fla.

Beginning weight: 185

Weight now: 133

Allison’s Advice: Just do it! Noexcuses, start today!

GA0409_xxResults4.qxp:GAxxFoodSmarts 4/28/09 3:46 PM Page 38

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:: InTheClub


GA:What’s the most important part ofyour training?VW: You have to keep yourself condi-tioned. If you aren’t fast out there, youwon’t be able to get to the shots youneed to —matches can last a long time.You also need to go over your strokesenough to feel confident in them.

GA:What’s the best part about havingyour sister playing with you on the tour?VW: Just getting to share all these experi-ences with her.We’re just great friendsand laugh together all the time.

GA: You’ve become involved in design.Can you take that as seriously as tennis?VW: I’ve always had a lot of things thatI like to do, especially design. I’ve evenspent time in design school for a few years… I get very into it.Wilson Leather hadme design bags, and that was a lot of fun.It’s a challenge to try and think of what I’dlike and then get to the final product.

GA: You have an interior design firmcalled V Starr. Do you literally go toa client’s house?VW: I definitely do. I’ll go over therewith my designs and sit with them totry and think of what they’ll really love.

GA:What’s something else about youthat people might not know?VW: I just like to have fun. I’ve neverthought it’s healthy just to play tennisand have nothing else …When I wasa kid my parents would say, “OK, let’sgo to the park.” They wanted to makesure I was happy and enjoying my life.

GA: Your dad has been talked about asgoing too far in his involvement with youand your sister. Is that a fair criticism?VW: I couldn’t have succeeded withouthim… He just always makes me feelgood about myself and cheers me on.You have to stay positive, but sometimesyou come home from the road after anupsetting loss and it’s tough. He justtells me, “You’re the best.” Confidence,that’s what he gives me. �

TRAILBLAZING TENNIS ACEVENUSWILLIAMSWENT FROM PRODIGY TO PROas a teenager, eventually ascending to No. 1 in the world while racking up 41 careertitles, including fiveWimbledon wins. Venus and her sister Serena have becometennis legends, redefining the expectations of African-Americans in a sport wherethey have been traditionally underrepresented. Now 28 years old, Venus is branchingout into design.

GA: Do you still have the same competitive fire that you did as a teenager?VW: I want to win every tournament I play in. It’s important for me to know thatI did my best. There’s always something to work at. Even when I win, I’m alwayslooking at what I can do better. You never want to beat yourself out there.

GA: It was rumored in the past that you and your sister got into arguments with playerson the tour. Any truth to it?VW: I think the talk of me and Serena having trouble with other players is just a‘90s thing — old news and blown out of proportion to begin with. I want to focuson good things and move forward.

Venus RisingTennis icon Venus Williamsbrings her trademark intensityto her off-court training andcommercial pursuits.BY ERIC BUTTERMAN

GA0509_40_InClub.qxp:GAxxFoodSmarts 4/22/09 1:26 PM Page 40

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The digital edition offers an interactive experience witheasy-to-navigate links for quick access to loads of practicaltips and can’t-miss workouts you’ve come to expect

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