Sculpt Sexy Shoulders and Arms

Go Sleeveless with Confidence
PLUS:

Amazing Body Transformations
HOW YOU CAN ACHIEVE GREAT RESULTS

How to Read Nutrition Labels
KNOWLEDGE IS POWER

KICKS IN STYLE
USA SOCCER CAPTAIN

GET YOUR

The Season’s Best Running Shoes

Christie Rampone
Life as a Gold Medal Mom

train smart. TRAIN HARD.

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:: Publisher’sWelcome

The World’s Best “Get Active”!
Once again, Olympians inspire us to be our best.
healthy body doesn’t require a gold-medal performance. You just have to get active. So what prevents us from getting active? Is it all the time we devote to our jobs, cars, television and the Internet? Or is it lack of motivation? That’s where the Olympics come in. Watching superhuman feats of athletic prowess motivates and inspires because it demonstrates how extraordinarily well-designed the human body is. With a little encouragement — especially regular exercise and sound nutrition — the body can do amazing things. Properly maintained, it can take you wherever you need to go for the rest of your life. The key is to remind ourselves every day just how important — and easy — it is to take care of our bodies. It begins when we start moving and make healthier meal choices, and it takes hold when we incorporate regular exercise into our weekly routines. Over the years, we’ve featured many Olympians in the pages of Get Active!, including Allyson Felix, Lindsey Vonn, Apolo Ohno and Alicia Sacramone, to name just a few. In this issue, we are thrilled to share our conversation with Olympian Christie Rampone. Named captain of the U.S. women’s national soccer team in 2008, Rampone just competed in her fourth Olympics in London, where she led her teammates to a third straight gold medal. As if her feats on the soccer field weren’t impressive enough, Rampone, 37, is the mother of two active, young daughters, while also battling Lyme disease. Age defying and awe inspiring. Thank you, Christie!

ABOUT IHRSA
The International Health, Racquet & Sportsclub Association (IHRSA) is a nonprofit trade association representing health clubs, fitness facilities and industry suppliers worldwide. Every day, IHRSA members help millions of people obtain better health through exercise. To find a quality IHRSA club, visit healthclubs.com. The health-club industry’s premier event, IHRSA's 32nd Annual International Convention & Trade Show, will be held in Las Vegas from March 19–22, 2013.

CEO & PRESIDENT
Joe Moore

IHRSA BOARD OF DIRECTORS
Bill McBride Chairperson Club One Kay Yuspeh Elite Sports Clubs Richard Bilton Companhia Athletica Carol Nalevanko DMB Sports Clubs Brent Darden TELOS Fitness Center Scott Gillespie Saco Sport & Fitness Christian Pierar De Fitness Organisatie Jasmin Kirstein My Sportlady Fitness Robert Brewster The Alaska Club Mark Stevens The Houstonian Club & Spa Molly Kemmer Medifit

Watching the Olympic Games, I’m always amazed at how incredibly fit, determined and poised these mostly young athletes are. But the older competitors are even more impressive (more on that in a minute). Of course, simply earning a spot on an Olympic team is a tremendous accomplishment. That may be You needn’t be why the Olympic Creed reads: “The an elite athlete most important thing in the in order to excel at being Olympic Games is not to win but to healthy. take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well.” The great Jesse Owens said, “The purpose of the Olympics, anyway, was to do your best. As I’d learned long ago…the only victory that counts is the one over yourself.” The point that resonates with me is that you need not be an Olympian to achieve a worthy goal. What’s more important than improving one’s health? Developing a fit,

Yours in health,

Ervin Zubic Lifestyle Family Fitness Art Curtis Ex-officio Curtis Club Advisors

Jay Ablondi Publisher

GET ACTIVE! 1

Contents
24
Run with confidence.

COVER STORY

16 Captain Courageous
An exclusive conversation with four-time Olympian Christie Rampone, captain of the U.S. national soccer team, shortly before her trip to London where she won her third straight gold medal.

By Chris Mann

TRAINING

24 Shoe Review - Fall 2012
Here’s how to pound the pavement while keeping your feet and stride in perfect form. By Cregg Weinmann

30 Strong Is Beautiful
To really get the most out of your training regimen, you need to hit the weights. A toned and firm body awaits.

NUTRITION

20 Making Sense of Nutrition Labels

Is that label lying to you?

20

Our expert teaches you how to translate that list of ingredients into normal English. By Alexandra Black, MPH, RD, LDN

DEPARTMENTS/COLUMNS

1 Welcome 6 Results: Glida Pazcoguin
A victim of abuse and stalking, this mother of five found empowerment in the fitness lifestyle.

7 The Active! Life
News and notes on all things fitness, health and nutrition. Compiled by the Editors

14
The truth about gluten.

14 Food Smarts
Find out what “gluten-free” really means and why it may be a key to better health and fitness. By Adam Gonzalez

32 Results: Catherine Finkley
After packing on weight in college, this young teacher found a nurturing health club and lost an amazing 86 lb!

7

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EDITORIAL
Jim Schmaltz EDITORIAL DIRECTOR Jay Ablondi PUBLISHER Jillian Beckham MANAGING EDITOR

ART
Michelle Brown ART DIRECTOR

PRODUCTION
Isabella Alberico CONSULTING PRODUCTION DIRECTOR

CONTRIBUTORS
Alexandra Black; Michael DiGregorio; Adam Gonzalez; Kristen Walsh; Cregg Weinmann

ADVERTISING SALES
ihrsa.org/cbi Main Office Number (800) 228-4772 (617) 951-0055 fax: (617) 951-0056 advertising@ihrsa.org Michele Eynon VICE-PRESIDENT OF ADVERTISING
(617) 316-6760

Jessica Gutstein SENIOR ACCOUNT EXECUTIVE
(617) 316-6762

Donna Garrity SENIOR ACCOUNT EXECUTIVE
(480) 575-1486

Mireille Rivara ACCOUNT EXECUTIVE
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Will Finn ADVERTISING BUSINESS DEVELOPMENT
(617) 316-6755

CIRCULATION AND SUBSCRIPTION
Kristen Walsh ASSOCIATE PUBLISHER

INTERNATIONAL HEALTH, RACQUET & SPORTSCLUB ASSOCIATION
Joe Moore Anita Lawlor Helen Durkin Jay Ablondi
PRESIDENT & CEO CHIEF OPERATING OFFICER EXECUTIVE VICE PRESIDENT OF PUBLIC POLICY EXECUTIVE VICE PRESIDENT OF GLOBAL PRODUCTS

IHRSA Seaport Center 70 Fargo St., Boston, MA 02210 Ihrsa.org HealthClubs.com Copyright 2011 IHRSA

Volume 8 issue 3. Get Active! magazine (ISSN 1520-8397) is printed twice yearly in the U.S.A. and is distributed through leading gyms and health club facilities. ©2012 by IHRSA. Title is protected through a trademark registration in the U.S. Patent Office. Canada Post International Publications Mail (Canadian Distribution) Sales Agreement No. 1041622. Published by IHRSA, 70 Fargo Street, Boston, MA 00221. All Rights Reserved. Third Class Postage paid at Pewaukee, Wis. POSTMASTER: Send address changes to: Get Active!, c/o IHRSA, 70 Fargo Street, Boston, MA 00221. Please enclose mailing label or call (800) 228-4772. Reproduction in whole or in part without permission is prohibited. Canadian GST#893770475. Printed in the U.S.A. Neither IHRSA nor Get Active! magazine is affiliated with any healthcare practitioner, health-food store or healthcare facility. Every effort has been made to establish that the individuals and firms in Get Active! are reputable and will give reliable service. The appearance of these advertisements does not constitute an endorsement by Get Active! or IHRSA. Get Active! does not endorse any form of medical treatment, nor does it encourage you to undertake any such treatment on your own. We urge you to see your family physician before undertaking any kind of medical treatment. IHRSA accepts no responsibility or liability, either expressed or implied, for any products featured, advertised or demonstrated herein.

:: Results

Growing Strong on the Inside
Faith, fitness and a support group helped this mother of five survive terrible violence.
I AM A SURVIVOR OF domestic violence so severe that I thought I would never survive. It is by the grace of God, and the help of a wonderful organization called TESSA, that my five children — ages 18 all the way down to my 2-year-old — do not have to face life without their mother. The best way to describe my life with my ex-husband was like being in one of those ultimate fighting matches. I was a broken woman with very low self-esteem and no confidence. Finally, knowing it would never end, I called the police even though he always threatened that he’d kill me if I did. I also reached out to TESSA, an organization in Colorado dedicated to helping victims of domestic violence. TESSA will forever be my heroes, as well as the local police. One awesome thing I found out is that once you stand up to a bully by calling the police, the abuser will soon realize that the rules apply to him and he stops being your problem. My life has completely changed since I sought help from the police and TESSA. Today, I am in the process of obtaining my personal trainer certification, and I am working in sales for a wonderful company that happens to be huge supporters in the fight against domestic violence. Also, I plan to compete in this year’s Armed Forces contest in Colorado Springs.

Glida Pazcoguin
Age: 40 City: Colorado Springs, CO Height: 5’4” Contest Weight: 117 lb (13% body fat)
to tell my daughters that trying to be as thin as possible isn’t the body image they should pursue, but being physically fit with some muscle is by far the healthier and more empowering way to be beautiful. I have women come up to me at the gym who know my story. They tell me that I have inspired them to leave their bad situations. They ask me to help them with their workouts, which I’m always thrilled to do because I know that a female needs someone to help her in her journey to become a strong woman. The reason abuse victims aren’t safe is because they keep it quiet and try to hide it, like it’s their shame. I plan on being out there loud and proud, speaking and motivating as many people as I can to help stop the cycle of violence. Living your own life is a wonderful thing! n

FINDING STRENGTH THROUGH FITNESS
I credit my time in the gym and competing onstage with building my confidence back up. Being physically strong is empowering to me, because I know I can defend myself. I just turned 40 years old and I’m in the best shape of my life, even after having five children. All five of my kids are physically fit and into nutrition. I’m always sure

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Photos: Courtesy of Glida Pazcoguin

| | E x e r c i s e | | F i t n e s s | | F o o d | | N u t r i t i o n | | H e a l t h | | W e l l n e s s | | B Y T H E E D I TO R S

TheActive!Life

Don’t overdo marathons, Ironman distance triathlons and other extreme endurance events.

Training more than an hour per day may do more harm than good.

EXERCISE & FITNESS

Do Gym-Style Workouts for Better Health
f you regularly perform gym workouts of 30–60 minutes, you’re operating in the sweet spot of healthy, life-extending exercise, say experts. According to a study featured in Mayo Clinic Proceedings, competing in extreme endurance events like marathons can lead to “Phidippides cardiomyopathy,” a dangerous heart condition named after the original Greek marathoner who collapsed and died after running 26.2 miles. “Physical exercise, though not a drug, possesses many traits of a powerful pharmacologic agent,” researcher James H. O’Keefe, MD, told HealthDay. “However, as with any pharmacologic agent, a safe upper-dose limit potentially exists, beyond which the adverse effects of physical exercise, such as musculoskeletal trauma and cardiovascular stress, may outweigh its benefits.” O’Keefe’s study found that 12% of marathon runners had

I

patch myocardial scarring in the atria, interventricular septum, and right ventricle, and an increased susceptibility to atrial and ventricular arrhythmias, despite being otherwise healthy. Says O’Keefe: “Physically active people are much healthier than their sedentary counterparts. Exercise is one of the most important things you need to do on a daily basis. But what this paper points out is that a lot of people do not understand that the lion’s share of health benefits accrue at a relatively modest level. Extreme exercise is not really conducive to great cardiovascular health. Beyond 30–60 minutes per day, you reach a point of diminishing returns.” THE TAKEAWAY While occasionally testing yourself in extreme endurance events is not harmful if you’re healthy, regular extreme exercise can be tough on your heart. As another famous Greek once put it: “Moderation in all things.”
GET ACTIVE! 7

Photo: iStockphoto

TheActiveLife ||
[ research shows ]

EXERCISE & FITNESS

train hard if you’re middle-aged
Vigorous exercise is heart-smart for any age.

Strength Training Boosts the Brains of Seniors
Pumping iron enhances mental functioning for aging men and women more than aerobics activity.

Vigorous Exercise May Protect Against Psoriasis
The equivalent of 105 minutes of running at a 6-mph pace lowers risk of the skin disease by 25–30%.

THE TAKEAWAY

Doing more than 200 minutes of vigorous exercise per week will help protect your arteries, especially in your middle-age years. Arterial stiffening, a common affliction of aging, is more common in inactive people, according to a study performed at the University of Indiana, and it’s worse for women, they say. Reduce your risk for cardiovascular disease by kicking it up a notch

at the gym.

Always keep a healthy balance between dieting and activity.

On a Diet? You Better Work Out

ExerciseRx
FITNESS IS MORE IMPORTANT THAN BODY WEIGHT
Your fitness level is more important in life span than actual body weight, according to a study that followed more than 14,000 middle-aged men for 11 years and discovered that the guys who maintained their fitness levels and exercised regimens reduced their odds of dying from cardiovascular disease or any other causes by about 30% regardless of exercise.

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hose on calorie-restriction diets don’t receive the benefits of strin-

gent eating without physical activity, say researchers in the journal Cell Metabolism. While some studies on dietary restriction diets have shown a longer life span for light eaters, those who don’t exercise won’t reap the healthful benefits since lack of physical activity inhibits fat metabolism. THE TAKEAWAY The body’s processes work together. If you want to get lean, get moving, even if you’re dieting.
Photos: Thinkstock (3)

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Shorter, Harder Workouts May be Better

Intensity and variety are the keys to better results.

T

he success of your workout may not be about calories burned, but intensity and duration. A study in the International Journal of Epidemiology found that those who did 75 minutes of vigorous exercise weekly had a 66%

fewer chance of developing metabolic syndrome than those who did 150 minutes of moderate exercise. (This was regardless of calories burned.) Metabolic syndrome is a nasty condition that leads to diabetes, hyperten-

sion, obesity, and increased risk of stroke and heart disease. THE TAKEAWAY Intensity levels are individual, so take heart rate, age and other factors in mind. The bottom line is to pick up the pace for a better training result.

DO THIS EXERCISE!

SEATED DUMBBELL PRESS
The overhead press is the squat of shoulder training. It works all three deltoid heads. n Adjust a bench so your feet are flat on the floor and your back is fully supported and upright. n Begin with the dumbbells at the front of your shoulders with your palms forward and your elbows toward the floor. n Press the weight up toward the ceiling, simultaneously bringing the dumbbells inward until they almost touch when your arms are fully extended. n Slowly lower the weights back to the starting position just in front of your shoulders and begin the next repetition. n Don’t lock your elbows. n Really squeeze the shoulders at the top of the motion. n Alternate exercise: Smith-machine press and barbell press

Photos: iStockphoto (3)

17 MILLION TONS
That’s how much in pounds that the world’s population is overweight, according to a report in the journal BMC Public Health. Unfortunately, the United States leads in this department. In fact, the U.S. makes up only 5% of the world’s population but accounts for almost a third of the world’s weight due to obesity.
GET ACTIVE! 9

TheActiveLife ||
[ research shows ]

FOOD & NUTRITION

Dressings Boost Nutrient Benefit from Salads

Female Athletes Get Boost From Protein-Mixed Carb Drink

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Salad dressing is more than a way to make greens taste better, they’re important for nutrient uptake. According to researchers from Purdue University, the fat content of dressing is essential for the absorption of fat-soluble carotenoids like lutein, lycopene, beta-carotene and zeaxanthin. “If you want to utilize more from your fruits and vegetables, you have to pair them correctly with fatbased dressings,” said Mario Ferruzzi, the study’s lead author, in the journal Molecular Nutrition & Food Research.

eggs for breakfast keep you full longer
Consuming egg protein in the morning is better at helping you maintain appetite control during the day, say nutrition scientists. Eggs keep you feeling satisfied for a longer period of time than breakfast meals containing wheat protein by lowering concentrations of the hunger-stimulating hormone known as acylated ghrelin, while increasing a satiety hormone called PYY3-36. This egg benefit lasted for three hours after eating the egg breakfast.
THE TAKEAWAY Smart eaters know it helps to be “eggstra” full in the morning.

Yum! Eating Dark Chocolate Daily Helps Heart Health.
Those who ate 100 g of this sumptuous treat every day had fewer cardiac events. This is only for dark chocolate and not for milk chocolate.

Choose

eggs over cereal in the morning. It’s a more complete protein and it makes you feel satisfied until lunch, thus preventing temptations to snack on office donuts and other goodies.

Photos, clockwise from left: iStockphoto; Thinkstock (3)

sing a mix of carbs in a protein drink proved to help increase athletic performance in female cyclists and triathletes, say researchers. The study compared the effects of a dextrose-only protein drink and one with a blend of glucose, fructose and maltodextrin. According to the study authors, the protein-mixed carb drink improved performance despite containing 50% lower carbohydrate content and approximately 30% fewer calories. The study appeared in a recent issue of the Journal of Strength and Conditioning Research. THE TAKEAWAY By utilizing a different carb mixture, the researchers were able to create a more effective protein drink that had fewer calories.

Certain carb mixtures will make your protein more effective.

GA! on the Web
Visit HealthClubs.com

Black tea is good for the heart.
Three cups per day cut triglyceride levels 36% and improved ratios of LDL (bad) cholesterol to HDL (good) cholesterol by 17%.

Find more fitness info and a club directory at HealthClubs.com.

LIGHTEN UP!
Fresh produce bought under brighter lighting may have more nutrients. Choose foods in your supermarket that are getting more exposure to light. In other words, don’t dig deep into the pile for your fruit and veggies.

HealthClubs.com
Unlike magazines, an active lifestyle doesn’t take weeks off. That’s where HealthClubs.com comes in. This comprehensive site begins where the publication ends, providing an ongoing conversation with the fitness community, where training, nutrition and lifestyle tips can be gleaned from a multitude of resources. HealthClubs.com also features a search engine that locates quality health clubs anywhere you might be, highlighting those facilities that participate in the IHRSA Passport Program. Stay in touch with the global fitness community by regularly visiting HealthClubs.com.

Photos, top to bottom: iStockphoto; Thinkstock (2)

Hot-sauce ingredient capsaicin helps reduce belly fat.
Capsaicin is included in some fat burners and thermogenics. Check labels. That’s how many Doritos Locos Tacos (tacos with a nacho cheese Doritos shell) Taco Bell sold in only 10 weeks, making it the most successful product launch ever.

LIKE US ON FACEBOOK!
Join the red-hot Get Active! online community at Facebook.com/GetActiveMagazine. You’ll get magazine updates, quick polls, fitness tips and meet other active people who love to live fit and healthy lives.

100 MILLION

GET ACTIVE! 11

TheActiveLife ||

HEALTH & WELLNESS

WHAT’S AMERICA’S FITTEST CITY?
Minneapolis-St. Paul Is the Place for Hardbodies, Says ACSM
According to the American College of Sports Medicine (ACSM), the Twin Cities of Minneapolis-St. Paul is the best metropolitan area when it comes to staying in shape. Using its annual American Fitness Index, the ACSM scored major U.S. cities in activity levels; diabetes rate; quality of recreational amenities; number of bike and pedestrian commuters; and investments in and quality of parks. The least fit city out of the 50 judged was Oklahoma City. Here are the top 10 and bottom five. Scores were tallied from 0 to 100 for best.
The Twin Cities are first in helping exercisers stay fit and healthy.

TOP 10
Rank 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Metropolitan Area Minneapolis-St. Paul, Minn. Washington, D.C. Boston, Mass. San Francisco, Calif. Hartford, Conn. Sacramento, Calif. Portland, Ore. Seattle, Wash. Denver, Colo. Austin, Texas 2012 Score 76.4 75.8 70.0 69.0 68.5 68.4 67.9 67.8 65.6 63.4 2011 Rank 1 2 3 6 7 10 4 8 5 16 2011 Score 77.2 76.8 69.1 66.8* 66.8* 65.3 67.7 66.5 67.6 57.8

BOTTOM FIVE
46. 47. 48. 49. 50. Birmingham, Ala. Dallas, Texas Louisville, Ky. Detroit, Mich. Oklahoma City, Okla. 36.1 35.1 32.1 29.4 28.2 47 39 49 46 50 33.6 41.3 29.0 33.8 24.6

*Scores have been rounded to the nearest tenth of a point, resulting in some apparent ties; however, the rankings are based on the full, calculated scores that were not equal in those cases.

Waist Size May Predict Diabetes
The circumference of your waist may trump body-mass index (BMI) or body weight to gauge your risk for developing diabetes, especially if you’re a woman. According to a study published by PloS Medicine, non-obese people with large waists are at a higher risk for the disease. THE TAKEAWAY A large waist is 35 inches or more in a woman, for men, 40. Get out the tape measure, then get to the gym.

fat-loss tip!

Eat on a Schedule, Lose Weight
So say researchers who found that mice on a regular eating schedule gained less weight than the critters who noshed whenever they pleased, even though both groups ingested the identical amount of food and calories. The scheduled eaters gained 28% less weight and suffered less liver damage as well. The research appeared in the journal Cell Metabolism. THE TAKEAWAY Many have good success with eating four to seven scheduled feedings per day. Try it.
Photos, top to bottom: iStockphoto; Thinkstock (2)

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Not every princess needs a magic carpet to fly.

5th Anniversary Disney’s Princess Half Marathon Weekend Feb. 22–24, 2013
Princesses, make all your Disney wishes come true on a 13.1-mile run through Walt Disney World ® Theme Parks. Since it’s the 5th anniversary race, you’ll run across more magic than ever, including an exclusive finisher medal.Your once upon a time is now!

Register at runDisney.com.
©Disney S&R-11-21770

:: FoodSmarts

Should You Care About Gluten?
The protein in wheat may be affecting your health BY ADAM GONZALEZ
You probably see a lot of products these days that are “gluten-free.” Is it simply the latest food fad or something you need to address in your own diet? Here’s what gluten is and how you can find out if you need to start eating gluten-free. constitute as much as 80 percent of the protein in wheat. Non-grass grains such as corn and rice do not contain these proteins and are not gluten-based foods, despite the fact that they are often categorized this way. So, those who are trying to eliminate gluten are still able to consume rice and corn. Gluten intolerance is caused by incomplete digestion of gliadin proteins. Humans haven’t always consumed gluten. One of the tenets of the Paleolithic diet is that the human body is not well-designed to digest grains, since grains were introduced to our diet very recently, evolutionarily speaking.

Gluey Grains
Gluten is a composite protein, made up of the smaller protein molecules gliadin and glutelin, and it’s found in many grains, including wheat, barley, rye, oats, spelt and kamut. These gluten proteins

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Photos: Thinkstock (4)

Separating the Wheat from the Strong
If you think you may be intolerant to gluten, here’s are some ways to avoid it.
Read all food labels before consuming the food. Manufacturers are required to list wheat as an allergen. Avoid all foods that list it on the label. Emphasize whole foods that do not come from a box. Beans, rice and corn are great grain/carb sources that are gluten free. However, boxed products often sprinkle in a little bit of wheat on these dry products to keep these otherwise gluten-free grains from clumping. Choose bagged or bulk foods to reduce the chances of getting unwanted gluten. Emphasize soy products. Soy protein powders, tofu and soybean sources such as edamame are typically gluten free because producers know that people gluten in them, including protein products. If it doesn’t say “gluten free” on the label, you can’t be certain that it doesn’t contain this type of protein. Emphasize gluten-free products so you have a better understanding of what you’re actually consuming. Emphasize whole foods. We can’t say this enough. If you want to stay fit and healthy, then you should derive most of your wholefood calories from meats, dairy, vegetables and fruits. They’re very unlikely to contain gluten, and they’re very likely to help you maximize your training. Nuts and seeds are also good. They’re naturally gluten free. But sometimes

often turn to soy as a substitute for both meat and wheat. Nevertheless, read labels to make certain. Recent research has found that di- and tripeptides from soy protein heps reduce inflammation, making soy protein a preferred source for gluten-intolerant people. Seek out gluten-free supplements. Many supplements have

manufacturers add wheat/gluten to prevent them from sticking together. Read the label just in case.

While humans — and our digestive systems — have been millions of years in the making, most grains became a staple food for us only within the last 10,000 years with the advent of agriculture. Back then increasing population densities in many parts of Europe, Africa and Asia forced an abrupt shift from the nomadic, hunter-gatherer lifestyle to more geographically stable populations that depended on agriculture for survival. The advent of civilization saw the domestication of livestock and the introduction of dairy foods, as well as the cultivation of legumes and cereal grains like rice, oats and wheat. But when cereal grains became a dietary staple, humans lost nearly a foot in height, a significant chunk of our life expectancy and 10% of our brain volume — the latter of which we’ve never recovered. The glue-like texture of gluten helps foods keep their shape. The consistency

of gluten is extremely palatable to humans, making for chewier wheat products such as bagels, bread and pizza dough. By contrast, most glutenfree products (including wheat-based products with the gluten protein removed) are much drier and crunchier. Unfortunately, the consistency and chemical structure of these foods tend to resist breakdown after you eat them. This puts your digestive system out of whack to the point where your GI system starts cannibalizing itself, which begins to affect the nutrient content of even non-gluten foods.

typical allergy symptoms such as sneezing, hives, runny nose and watery eyes. Watch for these signs of gluten intolerance: n Loose stools (not diarrhea). n Fast GI transit time (less than eight hours of transit from consumption to elimination). n Dandruff and other skin problems, such as extreme itchiness or dermatitis. n Three or more bowel movements a day. With celiac disease, which is a severe intolerance to gluten, health can be radically compromised in the worst cases, potentially leading to death. Usually, those suffering gluten intolerance begin with mild symptoms before it ever becomes a serious medical or health issues, so the problem is usually addressed in time. If you suspect that you have or are developing celiac disease due to strong symptoms, then it’s critical to get a proper diagnosis from your doctor. n
GET ACTIVE!

Gluten Intolerance: The Symptoms
If you’re gluten intolerant and you consume gluten-based foods, then you can have a whole host of symptoms, some of which could be extremely serious. Symptoms range from digestive disorders such as irritable bowel problems to

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Neither motherhood, age or Lyme disease could stop four-time Olympian Christie Rampone from getting her kicks.
INTERVIEW BY CHRIS MANN

Captain Courageous
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f

Few people would blame Christie Rampone for considering retirement after the London Olympics. The 37-year-old

mother of two entered the 2012 Summer Games as captain of the highly successful U.S. women’s national soccer team,

and has already earned two gold medals from her appearance in three other Olympics. But this, her fourth, may be her she’s still recovering from a diagnosis of Lyme disease in 2010. She has certainly accomplished enough for more than one career. Playing the position of central defender, the New Jersey resident won Olympic gold in ’04 and ’08; won a silver medal in ’00; won the World Cup in ’99; and was named the “Women’s Professional Soccer Sportswoman of the Year.” She is also the most “capped” (number of appearances in international games) active player in the world. “I’m very blessed to be able to compete at the highest level,” says Rampone about her durability, even postmotherhood and while suffering from Lyme disease. “My work is to stay in shape. And to be able to do it and travel and be around great role models in my teammates — I don’t have too many complaints.” At press time, the competition had not been completed, but Rampone had high hopes for her team: “We had a great World Cup,” she told us. “We didn’t finish the way we wanted to, but we are taking that momentum of coming in second and bringing it to London.” (Ed. note: This just in: They won! Congratulations, Christie and the U.S. team!) Win or lose, Christie Rampone and her teammates will continue to be great role models for young girls all over the country.

greatest challenge. Ancient by Olympic age standards, Rampone is not only raising two toddlers (Rylie, 6, and Reese, 2),

GET ACTIVE: Are you really thinking about retiring after London?
CHRISTIE RAMPONE: I was pretty much 100% sure I was
going to retire [after London] until a few months ago. The coaching staff sat down with me and kind of picked my brain about what’s next and why are you retiring? I didn’t really have any good answers. They showed me my fitness levels and everything I’ve been accomplishing and said, “You can still do good. Why are you giving up now?” So I’ve been rethinking it.

that we were going home and not even getting past the first round. I was the leader of the team and we were constantly having group talks and getting through it. We got better as a team, and it just felt like an amazing team victory. It was so inspiring to see how the girls really fought for it. Especially losing our top goal-scorer Abby [Wambach] — right before we left she broke her leg.

GA: Have you always been into fitness? CR: Early on in my career, I didn’t like fitness. I didn’t
know how to get in shape for soccer. I was a multiplesport athlete. As I grew to love the sport and got more focused in it, I really enjoyed the fitness part of it.

GA: Does it get harder every Olympics? CR: It’s a four-year commitment for us. After the
Olympics you want to give that commitment to the team to show up for the next World Cup and Olympics. So I’ll see how this Olympics goes, reevaluate things and kind of take it from there. I’m definitely open to continuing but I’m looking toward retirement.

GA: Was it hard to get back in shape after having kids? CR: No, especially after having kids — the way my
body recovered from that — I kept seeing my fitness level increase. My vertical [jump] was going up, my strength was going up, I was getting my muscle back. It was like, Wow, I can do this.

GA: Is it still fun doing the Olympics? CR: I’ve had an amazing career so far and am really
enjoying playing the game. I’m fitter than ever and feeling good. Why give that up if you don’t have to? But at the same time I don’t want to be that player who continues to play and has to be pushed out. I’m pretty honest with my body and my mind, and hopefully, I’ll know when the time is right.

GA: How did having kids improve your fitness approach? CR: Early on you stress about everything. You want to
have a perfect practice, you want to be the fittest, you want to be the strongest. And you can’t be. Having children puts things in perspective, and I just go with the flow and don’t sweat the small stuff. When you’re pregnant you learn to listen to your body. You know when it needs rest. Recovery is just as important—I think I’ve learned that over experience. Having two kids at home, I’m kind of forced to take that recovery. It brings a great balance.

GA: What’s your favorite Olympic memory? CR: The 2008 Olympics in particular was really special
because nobody thought we could win a gold medal. And that first game we lost. It was reported right away

GET ACTIVE! 17

GA: How do you train to keep your edge? CR: Three times a week I go to a gym called The Training
Room, and do a combination of kettlebell work and interval training. I get my cardio and my lifting at the same time. I feel that it helps me on the field — because it’s more explosive power strength — with getting my heart rate up. Our team wears heart-rate monitors. When we go home we calculate which zone we’re in. And those workouts get me in my red zone the quickest.

GA: How important is it to be strong mentally? CR: I think that’s what makes or breaks you at this level.
There are so many girls who are capable of playing for the U.S. team, but it takes a certain mentality and being consistent every single day — which is the focus of fitness. Anyone can do it for a week or a month; it’s who can do it consistently — those are the girls who will stay around.

GA: After all you’ve accomplished is it difficult staying motivated? CR: I get my high off of competing. I get it every day — not
only in games but in having the best team in the world and training every day. Keeping your starting spot and fighting for that, every workout counts. That motivation helps.

GA: When did you find out you had Lyme disease? CR: A couple of years ago I got blood work done and found
out I had Lyme. I went through two rounds of medication. I try to fight it more mentally. During my bad days when I feel it, I just try to be active and get up and go and try not to think about it. It’s a little easier on the road. When you have your teammates around you, there’s so much energy there that the power of the team keeps you going.

GA: How has it affected your fitness levels? CR: [Lyme disease] has definitely challenged me. I was
diagnosed a year and a half ago. I was getting fatigued very quickly. Some days it was tough getting off the couch, and I knew it was more than having two children.
Getting Defensive: Rampone has been a feared shut-down defender in international soccer for years, and a source of inspiration to her younger teammates.

GA: Does it still bother you? CR: I’ve kind of in a bad way ignored it a little bit. I still
need to go get checked [to see] if it’s still active. But the Olympics are in mind and with everything going on I try to not focus on it too much. I try to push through it the best I can. There are definitely days when I take it easy. I know when I’m having a bad day, but I don’t let a lot of people know that I’m having it.

GA: How do you train while raising two young children? CR: Being a mom, I try to get as much done as fast as I can.
I have a treadmill at home, so I get a lot of interval training in there, too. In January it was longer intervals, longer reps. And now that I’m getting closer to my Olympics, it’s shortening it up, shortening reps — kind of implementing what I’m doing on the field. I’ve also added yoga in twice a week — which I’m loving. I live close to the beach, so I do a lot of my longer runs on the boardwalk. So I mix it up. I get bored with the same training and tend to not want to do it over and over again. But I’ve got a great fitness coach who comes up with individualized programs. So even though I do my own thing, she’ll tell me how many minutes of my top zone she wants me in. She’ll give me interval training for when I’m on the treadmill or some field workouts that I can mix it up with.

GA: How do you handle all this and still captain the Olympic team? CR: I think being a mom helps. It’s like, kids first. I’m trying
to put everything in front of me before myself, and sometimes the Lyme takes a backseat. Even though it’s sometimes hard to get up and do it, you do it. It’s kind of like playing in my first trimester. I won a championship three months pregnant. My coach was like, “How’d you do it?” And I said, “I don’t know.” You just do it.

GA: Is there a particular workout you think is best for soccer? CR: I like to trick my body. The game of soccer is constantly
changing, and every game’s different. You cover more ground some games; you’re sprinting more. So I don’t like to keep the same training schedule, because my body gets used to it. Changing it up also makes it more mentally tough for me. 18 IHRSA | w w w. h e a l t h c l u b s . c o m

GA: Do you feel that you’re stronger after what you’ve been through? CR: I think I’ve gained a lot of confidence in myself with
having that respect of being captain and the honor of having girls look up to you. I feel like my word matters. I’ve always had a lead-by-example mentality. You have to push yourself because people are looking at you not only as a leader but as someone to set standards. n

Getty Images. Previous page: Courtesy of USOC

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You shouldn’t need a PhD in chemistry to determine the contents of your food.

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

MAKING SENSE OF

Nutrition Labels
Here’s how to understand what you’re putting into your body
BY ALEXANDRA BLACK, MPH, RD, LDN
With the exception of fruits and vegetables, nearly every food item in your average American supermarket contains some sort of nutrition label. For many, they can be confusing, displaying a lot of information in a small space, usually followed by a lengthy ingredients list. Sometimes it feels like you need a well-honed set of detective skills and a chemistry textbook to decide whether or not something is a healthy choice. But with a little practice and a general idea of what to look for, eventually you’ll be able to glance at a label and make an informed decision. Here are some general guidelines for reading a nutrition label and some information about a few of the more common additives found on ingredient lists.

What the Numbers Mean To You
For the most part, it’s not necessary to inspect every piece of information on the label if you consistently pay attention to a few key things. The first thing you want to look for is the serving size and servings per container, so you know what type of portion you are working with. Pay extra attention to servings per container if you’re buying an individually packaged food (like chips, a candy bar, or trail mix from a convenience store), as they are often 2–4 servings per package. Next look at calories. As a rule of thumb, try to limit foods that are high in calories but small in serving size. For example, ¼ cup of Naked Granola, or about 1 large handful, is 150 calories. That’s the same amount of calories in a banana and 1 tablespoon of peanut butter, which will be more filling. Note that whole nuts are the exception to this rule, as while they are energy dense, they also contribute to satiety and provide healthy fats, protein and vitamins. Now look at fat. Avoid packaged foods high in saturated fat and anything containing trans fat. Opt for foods moderate in fat or higher in poly and mono unsaturated fats. Examples include almonds, salmon and guacamole. If you’re looking for a snack to eat within an hour of starting a workout, choose something lower in total fat, as a higher-fat snack before exercising could cause stomach pain and discomfort. Finally, check the carbohydrate, sugar and fiber content. Ideally, you want a food that is lower in sugar and higher in dietary fiber (men need 38 g and women 25 g of fiber per day). It is recommended that most people get less than 30 g of sugar per day, so try to pick foods with less than 5–10 g of sugar per serving. And if you are eating within one to two hours of beginning a workout, choose something a little lower in fiber (less than 5 g total) as this can, along with fat, cause stomach discomfort during the workout. Also worth noting are the vitamins and minerals and percent daily values (DV). Percent DV is based on the requirements for an adult consuming 2,000 calories per day. Even if you are eating less or more than that, they are still useful as an indicator that a food is high or low in a certain nutrient. If a food contains less than 5% of the DV, it is considered low in that nutrient. Per FDA regulations, manufacturers can claim a food is “a good source” of something if it contains 10–19% of the DV and is “high” in a nutrient if it contains 20% of more of the DV for that nutrient. Look for foods that are high in vitamins and minerals and low in sodium and cholesterol. There are no daily values for trans fat or sugar, and it is worth nothing that an item can be labeled “trans fat free” if it contains less than 0.5 g per serving.

GET ACTIVE! 21

Hidden Ingredients: A Rogue’s Gallery
It’s important to look at the ingredients list when comparing foods, as there can be hidden ingredients that you wouldn’t think to look for. A good example is when food companies add cane sugar, salt and hydrogenated oil to a simple food like peanut butter. Foods are listed on the ingredients list in order of percentage by weight, so pay attention to the first few ingredients, as they usually make up the bulk of the food. You may also see “contains less than 2% of” followed by a list of items, and these are usually preservatives or additives to improve the texture and shelf life of the food. n High fructose corn syrup, also known as HFCS, is made when corn is reacted with certain enzymes to convert some of the glucose to fructose. Over the past 30 years, it has been added to a wide variety of processed foods in place of table sugar, known as sucrose. HFCS contains only 5% more fructose than sucrose, and proponents of HFCS claim that the body cannot tell the difference, stating that no research can prove HFCS directly causes obesity. Alone, HFCS is probably not that harmful, however, it is typically associated with food products high in sugar, saturated fat and empty calories, and since its addition to food production, obesity rates have skyrocketed. More often than not, it appears in processed junk foods, desserts and sugary beverages, and these items should be limited. n Soy lecithin is extracted from soybeans and is a byproduct of soybean oil production. It is used in foods as an emulsifier, or something that keeps oil-and water- based ingredients from separating. Most often it is used in candy bars and protein bars to keep cocoa and cocoa butter together and in baked goods to help dough rise and

make it less sticky. It is typically less than 1% of the food by weight and does not appear to have negative effects. In fact, it is high in choline, a nutrient also found in egg yolks and thought to improve brain and heart development. Some people use it as a supplement. While this ingredient is not inherently unhealthy, it is often found in baked goods, which are high in processed sugar and low in other nutrients. n Mono and di glycerides are fats from oils and are used as emulsifiers in snack foods, chewing gum and margarine. They are also used in baked goods to keep them from getting stale and extend shelf life. Mono and di glycerides may also contain trans fats and are most often found in processed, packaged foods. n Xantham gum is a polysaccharide formed from fermentation of bacteria (the same bacteria that causes vegetables to rot). It is used as a thickener in salad dressings and dairy products, helps keep crystals from forming in ice cream, and simulates a “fat feel” in some low fat or nonfat dairy products. n Sorbitol is a sugar alcohol found naturally in some fruits (apples, peaches, prunes) but is also an artificial sweetener added to foods to improve sweetness and preserve shelf life. It can be found in many diabeticfriendly foods, sugarless gum and “low sugar” or “sugar free” items. Sorbitol is absorbed very slowly, and only some of it actually gets digested. Although it is found naturally in some foods, it can have a laxative effect if consumed in excess. The important thing to remember is that when it comes to food, simpler is always better. When comparing similar foods, for instance two different brands of cereal, pick the one with less sugar, more fiber, and a shorter ingredients list. n

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SHOE REVIEWS: Performance—26 • Neutral—27 • Motion Stabilizing—29

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look across the landscape of running shoes for Fall 2012 reveals more product diversity than in any season of the past decade. The potential for confusion points to the need for education, and we cannot stress this message enough: Runners need to know what their feet are like and get the shoes that meet those needs. This knowledge is not static, but rather it’s a constantly changing equation where factors such as fitness, injuries, aging, and weight gain/loss, among other things, affect where you are on the running continuum. And you must monitor the role your shoes play in that equation. Two trends continue, both related to shoe weight. First, 20% of the shoes in this review are new shoes—all of them in the Performance category — so we know that lightweight shoes are readily available. Second, more than 85% of the updated shoes are both lighter and a bit more expensive than the shoes they replaced. The maxim of the lightweight trend is apparently true: Less is more — that is, less weight costs more. The upside is that the efforts to lighten these shoes have not compromised performance. Some of the new shoes follow the path of lower-profile geometry, allowing even more running footwear choices. It has never been more important to know the characteristics of your feet and what footwear choices will work for your current fitness level and your biomechanics. It’s our hope that this review will help you make great choices!

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

REVIEWS BY CREGG WEINMANN

BEST SHOE
Neutral
F A LL 2 012

Brooks Glycerin 10 Best Shoe, Neutral adidas Supernova Sequence Best Shoe, Motion Stabilizing K-Swiss Kwicky Blade Light N Best Renovation Saucony ProGrid Kinvara Best Shoe, Performance ASICS Gel-Lyte 33 Best New Shoe Puma Faas 350 Best New ShoeACTIVE! GET Nike LunarGlide+ 4 Best New Shoe

BEST SHOE
Motion Stabilizing
F A LL 2 012

BEST SHOE
Performance
F A LL 2 012

BEST SHOE
Performance
F A LL 2 012

BEST NEW SHOE
FALL 2012

BEST VALUE
FALL 2012

27

BEST RENOVATION
FALL 2012

PERFORMANCE
adidas adiPure Motion—$110
Part of the new adiPure series of minimal shoes, the lightweight adiPure Motion has near-traditional geometry that serves its purpose: transitioning to even less shoe. The upper is a stretchy booty with a rubbery grid printed on for a bit of support and a minimal midfoot saddle. The lightweight saddle of stiffer materials (synthetic suede overlays and mesh) covers the sides of the booty and welded logo stripes secure it to the midsole. There’s not much protective material under the laces, so don’t overtighten them. The low-profile midsole has a stack height of 24mm and a heel-to-toe drop of 10mm, which, with the reduced structure of the shoe, strengthen the foot while protecting it from the shock of impact. The multipiece carbon rubber outersole is fairly low to the ground, flexes well with the foot, and keeps the weight down. In a nutshell, the adiPure Motion is a shoe for improving running efficiency and moving fast while doing it. “Snug fit, though the thin upper makes it a little tricky to tighten the laces just right. The weight, flexibility, [and] low profile [let you] go fast without trying! They are great for speedwork and faster runs.”
New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics, for faster-paced running and transitioning to minimal shoes • Sizes: Men 6.5–13,14,15; Women 5–14 • Weight: Men 7.5 oz. (size 11); Women 6.4 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

adidas adiZero Tempo 5—$110
This time out, the adiZero Tempo sports changes to its geometry that have made it lighter and a bit faster than before. The upper is a thin layer of mesh with welded film overlays. Minimal synthetic suede and synthetic leather supports give it both a flexible and breathable character. The midsole is low-profile adiPrene, with adiPrene+ in the forefoot. In the heel, the former ForMotion cassette has been replaced with a wedge of LightStrike EVA, which serves the same purpose: smooth the touchdown and curb overpronation. Medially, Round 5 now uses the ProModerator support to add stability to the foot in lining up over the midsole. The outersole has open areas and thin rubber pads just in the highest-wear areas to save weight. The condensed version of the story: a trim-the-fat, go-fast shoe with enough protection to keep you on the roads. “A great, lightweight shoe for shorter, faster runs, especially in hot weather. Breathes well, feels good, nicely cushioned for a light shoe. Pretty good in support and stability. I love them.”
Updates the adiZero Tempo 4 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (D,2E); Women 5–11,12 (B,D) • Weight: Men 7.4 oz. (size 11); Women 7.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

ASICS Gel-Lyte 33—$100
BEST NEW SHOE
FALL 2012

The Gel-Lyte 33 harkens back, if only philosophically, to one of the most popular models in ASICS’ history, the Gel-Lyte. The thin, synthetic mesh upper is supported by welded overlays that provide just enough structure to keep the foot positioned properly. While spare, it doesn’t feel skimpy under the tongue or in the ankle collar. The resilient, single-density Solyte midsole flexes well and cushions without hindering motion. The new sidewall sculpting aids in the flexibility. The narrow waist (where the midfoot narrows into the arch) provides lateral support to the fifth metatarsal bone, noticeable but not uncomfortable. The outersole is carbon rubber, but only where needed for durability (nearly half the sole goes without). Its light weight, sleek design and excellent cushioning were responsible for the Gel-Lyte 33 receiving our award for Best New Shoe. “They fit very well. I’m happy they have reduced pressure points with a smooth interior that feels great on my feet. They have better cushioning than expected. The best thing is they are really light and really fast!”
New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics for faster-paced running • Sizes: Men 7–13,14,15 (D); Women 5–11,12 (B) • Weight: Men 9.8 oz. (size 11); Women 7.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

K-Swiss Kwicky Blade Light N—$135

BEST SHOE
Performance
F A LL 2 012

The new Kwicky Blade Light N is the neutral version of the Kwicky Blade Light. They’re equals in every way but one: Here the midsole is a single density. The ride is a good blend of cushioning and responsiveness, thanks to the EVA Strobel board, GuideGlide and midsole foam. The upper is an open stretch mesh for a flexible, seamless feel. A full-welded saddle secures the foot, and there’s extra support from the thermoplastic device on the medial half of the saddle. The interior is cushy at the ankle collar, and the Ion Mask treatment keeps the shoe from absorbing extra moisture in all conditions. The outersole is carbon and blown rubber placed effectively only in the high-wear areas, providing durability without compromising flexibility. The mix of lightness, responsiveness and performance earned the Kwicky Blade Light N a tie as our Best Performance Shoe. “This is an extremely well-balanced shoe. My feet feel well-cushioned and even pampered, the shoe seemed to actually adjust to my foot while running. The fit and performance have been about as good as I have tried—and I have been running for quite a few years.”
New Shoe • Recommended for: medium- to high-arched feet with neutral biomechanics, for faster-paced running or daily training • Sizes: Men 6.5–13,14,15; Women 5–11,12 • Weight: Men 10.1 oz. (size 11); Women 7.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Mizuno Wave Precision 13—$110
It will come as good news to fans of the Precision that Round 13 is their lucky number. The midsole is the same AP+ blend that Mizuno has so effectively dialed in, and last season’s Wave plate remains. The effective outersole is unchanged—X-10 rubber in the heel and blown rubber up front—and the well-thought-out element of concentric rings positioned under the cuboid bone continues to accommodate the midfoot strikers. Most of the changes are in the upper, where the welded support strapping has been replaced by synthetic leather and the hinged first eyelet has been eliminated. Instead, repositioned lace eyelets allow for some customization, and the lace throat separates in the middle for better articulation with the foot. Runners unfamiliar with the Precision are missing out on great cushioning and a light feel, as well as good durability from a real performer. “Overall, a good balance of the different aspects of shoes. They are lightweight, but durable enough for day-in and day-out training. I like them. Good protection, good durability and good ventilation.”
Updates the Wave Precision 12 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14; Women 6–11 • Weight: Men 10.6 oz. (size 11); Women 7.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

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

PERFORMANCE/NEUTRAL
Nike LunarGlide+ 4—$110
The LunarGlide series has been a welcome blend of straightforward stability and innovative solutions. Version 4 overhauls both the upper and the chassis, lightening up the shoe in the process. The upper is an engineered mesh—smooth on the interior and designed to maximize evaporation— while providing support where needed. The new lacing system extends the promise of Flywire more effectively, with new Dynamic Flywire strands that wrap the midfoot securely and gather in groups of three at the eyestay, providing continuous adjustment based on foot movement. In the midsole, the carrier foam has been pared down on the lateral sidewall to allow the Lunarlon to absorb shock more effectively, and the bottom of the carrier has been opened for better flexion. The cushioning, light weight and variable fit earned the LunarGlide+ 4 our Best Renovation award. “The shoe fits snugly and feels comfortable, and the interior is very smooth. The laces adjusted well to my foot. The cushioning was the best, a bit surprising because the shoe is very light.”
Updates the LunarGlide+ 3 • Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 6–13,14,15; Women 5–12 • Weight: Men 10.5 oz. (size 11); Women 8.1 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

BEST RENOVATION
FALL 2012

Puma Faas 350—$85
The Faas 350 is the latest of the Faas shoes, and one of the most versatile. The upper is a closed, though breathable, mesh, and soft sueded overlays help the upper hold its shape but provide little more structure than that. The molding in the sole allows the foot to flex efficiently. Described as a racing shoe, it actually has more oomph to it. We say, with its light and highly flexible feel, it’s suitable for tempo runs or some shorter training runs. The midsole is Faas Foam, a very resilient and flexible EVA formulation. The ride is responsive with a good deal of proprioceptive feedback, and it features Puma’s lowest heel-to-toe drop: 6mm. The low-profile design makes it stable. The outersole is carbon rubber in the high-wear areas, and toughened and textured foam over t he rest of the sole. The combination of lightness, fit, and especially the economical price, earned the Faas 350 honors as our Best Value Shoe. “Wraps the foot well and has a great low-profile feeling. They are light and tougher than they first appear. Great for faster running and even racing.”
New Shoe • Recommended for: medium-to high-arched feet with neutral biomechanics, for faster-paced, mid-distance running • Sizes: Men 6.5–12,13,14; Women 6–11 • Weight: Men 8.7 oz. (size 11); Women 6.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel

BEST VALUE
FALL 2012

slip-lasted, EVA Strobel board

Saucony ProGrid Kinvara 3—$100
For such a low-profile shoe, the ProGrid Kinvara emerges in Round 3 with a high-profile reputation. The upper is a semi-open mesh supported with Flex-Film welded overlays and a synthetic leather toecap. The textured polyester interior and the foam lobes beneath the ankle have been retained, as they effectively reduce weight and improve fit. The midsole features the same heel-totoe drop (4mm) that’s been responsible for its success. Resculpting has improved the lateral release—the ability of the shoe’s heel to flex to the outside so the foot is discouraged from overpronating—and softened the ride a touch. The outersole is still carbon rubber on the heel and selected forefoot lugs, but it’s been redesigned to feel lightweight while providing a better touchdown. The outstanding ride, fit and innovative use of new materials earned the ProGrid Kinvara 3 a tie as our Best Performance Shoe. “The Kinvara has been great for me. The new upper is better because it is so thin and light. The cushion is improved and it feels even lighter!”
Updates the ProGrid Kinvara 2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15; Women 5–12 • Weight: Men 8.4 oz. (size 11); Women 7.2 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

BEST SHOE
Performance
F A LL 2 012

ASICS Gel-Cumulus 14—$110
The Cumulus has been upgraded in a number of areas. The upper features an open stretch mesh that conforms to and moves with the foot. The Discrete Eyelets from Round 13 are now two series of two pairs, with the top pair separate so the lacing both secures the foot and flexes well as the foot moves. The midsole is Solyte, with wavy, articulated pods to absorb the shock and allow good flexibility. The outersole has been upgraded to AHAR+ rubber in the heel and blown rubber in the forefoot. The Guidance Line has been extended the full length of the outersole for better flexibility. Version 13 was a good shoe, adequate in some areas, good in others, and very good in some. Version 14 steps up to good in all areas, very good in comfort, and excellent in protection, making the shoe a better value despite its price increase. “Felt light and fit very well. Impressed by the cushion, but more by the responsive feel. These should last well, even with my long runs.”
Updates the Gel-Cumulus 13 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–13,14,15 (D), 7–13,14,15 (2E,4E); Women

ASICS Gel-Nimbus 14—$140
The Nimbus has consistently showcased ASICS’ best cushioning technologies in their best executions, and Round 14 epitomizes that trend. In fact, the upper alone features so much technology that it almost deserves its own review. The interior is a luxurious blend of mesh and foam that cradles the foot. Though it looks a bit busy, the upper’s combination of stretch mesh and synthetic overlays both support and flex with the foot as each component has been dialed-in over the past several seasons. The Nimbus now employs the ASICS’ 33 Series’ Heel Clutching System to reduce unneeded material, making for a lightweight framework that improves support. The midsole is a firm formulation of Solyte that we found to be protective and resilient. The usual minor adjustments extend to the Guidance Line and reshaped Trusstic midfoot support, while maintaining the plush yet responsive ride expected of the Nimbus series. The outersole continues with the same effective rubber compound. “Was surprised by the weight of the shoe. They feel much lighter than they look. The ride is very smooth, great cushion, flexes well. This is a very good shoe.”
Updates the Gel-Nimbus 13 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–14,15,16 (D), 7–14,15,16 (2E,4E); Women 5–13 (B), 6–13 (2A,D) • Weight: Men 11.8 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, Solyte Strobel board (heel)

GET ACTIVE! 27

NEUTRAL
Brooks Dyad 7—$110
The Dyad 7 is the latest round of a shoe for neutral-gaited runners who need a substantial foundation. It’s a bit heavy because it supplies both a stable base and ample cushioning. This time out, the upper is a new design, not merely cosmetic changes. The lacing is better articulated to fit well and move with the foot. The open mesh, though a bit different, still offers cooling ventilation, and a new, full rand offers better support. The midsole has been resculpted for better flexion, and now features the DNA cushioning element instead of the HydroFlow cassette of the last six incarnations. DNA’s adaptable and rubbery feel offers a smoother ride than did the HydroFlow. The outersole sports new flex grooves but maintains the midfoot pods that give the shoe its full-contact s tability. The Caterpillar Crashpad that has been used in many of Brooks’ models finally debuts in the Dyad. “The combination of fit, cushioning, and support is great. My runs are usually up to 45 minutes, but in these I feel that I’m just getting started by the end.”
Updates the Dyad 6 • Recommended for: medium- to low-arched feet with neutral biomechanics to mild overpronation • Sizes: Men 7–13,14,15 (D), 8–13,14,15 (2E,4E); Women 6–11,12 (B), 7–11,12 (D,2E) • Weight: Men 13.9 oz. (size 11); Women 11.8 oz. (size 8) • Shape: semi-straight • Construction: Strobel slip-lasted, EVA Strobel board

Brooks Ghost 5—$110
The Ghost is the workhorse of Brooks’ neutral shoes. The midsole has been resculpted, extending the crashpad and eliminating the lateral TPU shank. The ride is resilient and ample, if not plush, and designed for comfortable high mileage. The outersole lugs are now linked together laterally from the heel to toe, for better grip and flex. The heel articulates well, with the extended Caterpillar Crashpad allowing the lateral side to accommodate a variety of footstrikes. The thickness of the sole makes the ride a little firmer with a bit more stability and support. The upper features a similar two-layer, breathable, open mesh. The interior has a healthy layer of foam at the ankle collar and tongue, and a corduroy-like texture in the heel and under the tongue wicks moisture away and keeps the foot from shifting. A new, elasticized lace loop at the instep provides better security yet still flexes well. The Ghost is even better at providing neutral, long-lasting cushioning. “Loved the fit. It had cushion when I ran on the street. Overall, they felt balanced and secure. The weight of this shoe is awesome. I don’t feel like my feet are dragging or working extra hard!”
Updates the Ghost 4 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (D), 8–13,14,15 (B,2E); Women 5–12 (B), 6–12 (2A,D) • Weight: Men 12.3 oz. (size 11); Women 9.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Brooks Glycerin 10—$140

BEST SHOE
Neutral
F A LL 2 012

The Glycerin is Brooks’ premium neutral shoe, and the 10 focuses on “premium-izing” a few areas. The upper adopts a full rand for support, but in a scaled-back approach that relies on suede straps to provide a softer yet surprisingly tough structure. The midfoot TPU cage allows the lacing to flex where needed while effectively supporting the foot. The mesh is a new design with a more weather-repellent microfiber element. Inside, a foot-conforming layer of foam with a textured surface keeps the foot in place. The midsole cushioning is now a plush blend of responsive performance and cushy protection. The sidewall grooves essentially turn the entire lateral side into an extended crashpad. The outersole has good longitudinal flexibility. The heel clefts are gone, but the keyhole-shaped openings in the pods allow articulation. Its combination of protection, plush comfort and great cushioning earned the Glycerin our Best Neutral Shoe honors. “Really enjoyed this shoe, and would recommend it. Good comfort, good fit, held up very well. The look was nice; the feel was better.”
Updates the Glycerin 9 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15 (D), 8–13,14,15 (B,2E); Women 5–12 (B), 6–12 (2A,D) • Weight: Men 13.9 oz. (size 11); Women 10.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

Mizuno Wave Enigma 2—$135
The Enigma reaches Round 2 with the usual soft-touch updating that Mizuno is known for. The upper is a new, open stretch mesh, a bit different in weave, but with the flexible and adaptable fit of the original. The saddle overlays are completely redesigned; however, they still provide the supportive fit of Round 1. The DynaMotion articulated top eyelet is now attached to the saddle overlay, but the thin, suede material on the eyestay gives it almost as much mobility as before and allows a snug fit at the ankle. The sueded overlays at the toe and midfoot are soft against the foot and supportive. The well-loved AP+ midsole and its cushy feel are present and accounted for, and the minor alterations in the full-length parallel Wave plate continue to provide the responsive ride that impressed many testers when it debuted. The X-10 outersole is still tough carbon rubber in the heel and a blown rubber forefoot. The Enigma 2 adds up to responsive cushioning for significant training mileage. “Good durability, and the shoe provided good support. Just a little heavier than others. The biggest plus of the shoe was its cushioning, and that is the one very big up-side.”
Updates the Wave Enigma • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13,14,15; Women 6–11 • Weight: Men 12.8 oz. (size 11); Women 10.0 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

Nike Air Pegasus+ 29—$100
The Pegasus has a legacy that stretches back three decades—easily the longest run in the industry. The new upper is an engineered mesh, alternating open areas for breathability and closed areas for support. Welded supports—both internally and as an external saddle—provide security to the fit, and the eyestay is segmented into three pairs of eyelets, allowing them to flex separately as the foot moves. The midsole is Cushlon, and the crashpad has been removed in favor of a new geometry with sidewall grooving that allows a smooth lateral release and streamlines the transition. The outersole features a well-segmented layer of “environmentally preferred” rubber with waffles medially and a texture of tiny fins on the lateral side that add traction and a tactile feel to the ride. The net effect is a versatile neutral shoe for high-mileage training. “Very comfortable right away. Perfect width, nice rounded toe box, soft upper with no seams, excellent ankle room. I noticed the cushion more toward the front of the foot vs. the heel, but was pleased by how cushiony it felt on my foot.”
Updates the Pegasus+ 28 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6–13,14,15; Women 5–12 • Weight: Men 11.2 oz. (size 11); Women 9.0 oz. (size 8) • Shape: semi-curved • Construction: Combination Strobel lasted, EVA Strobel board (forefoot)

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

MOTION STABILIZING
adidas Supernova Sequence 5—$115
Round 5 of the Supernova Sequence features a few changes to a franchise shoe. The upper is breathable with soft, welded microsuede overlays, and synthetic leather at heel and toe. The lacing features a saddle-like design integrated with the logo stripes, but it’s decoupled near the bottom of the lace throat for better forefoot flexion. Adjustments to the last afford a better fit for a wider range of foot shapes. The midsole is the familiar, though reconfigured, adiPrene+, which provides a responsive feel to the forefoot. A slightly larger ForMotion unit in the heel provides a smoother ride, thanks to the heel bevel’s new sculpting. The ProModerator+ component has been dialed in to effectively support the sidewall. The outersole retains the proven Continental® rubber with blown rubber in the forefoot. Its combination of stability, cushioning, and size range earned the Supernova Sequence 5 honors as our Best Shoe in the Motion Stabilizing category. “The fit was surprising. The foam molds comfortably around the ankle and the heel. The under-foot bounce also cushioned the impact well. I felt very pleased with the shoe’s performance.”
Updates the Supernova Sequence 4 • Recommended for: medium- to high-arched feet with mild to moderate overpronation • Sizes: Men 6.5–15,16,17,18,19,20; Women 5–14 • Weight: Men 12.6 oz. (size 11); Women 10.1 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

BEST SHOE
Motion Stabilizing
F A LL 2 012

Mizuno Wave Alchemy 12—$115
The Alchemy 12 continues to trade on Mizuno’s implied philosophy: Keep what works and make only incremental changes. One change that runners can celebrate here is a weight reduction of nearly 5%, a small move in the right direction. Round 12 continues with the same midsole and outersole, one of the most effective platforms from any company for runners looking for a stable, well-cushioned ride with good durability. The upper features a similar mesh that’s wide open, and the familiar saddle-like midfoot support has been pared back. The hinged top eyelet has been eliminated in favor of the mid-lace articulation seen in other Mizuno shoes, which flexes better with the foot and firmly holds the midfoot over the midsole. The roomy forefoot fit, gender specificity and effective motion-stabilizing performance will continue to please Alchemy wearers, both old and new. “Good, solid shoe. Excellent fit, but a bit firm in the heel. Very stable, no concerns about the balance or support.”
Updates the Wave Alchemy 11 • Recommended for: low- to medium-arched feet with moderate overpronation • Sizes: Men 7–13,14,15,16; Women 6–12 • Weight: Men 13.0 oz. (size 11); Women 10.1 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted

New Balance 870 v2—$110
The completely redesigned 870 v2 is a great improvement. The upper is a breathable, closed mesh with both welded and traditional overlays for a secure fit. The lacing has been separated at each of the lower eyelets, improving flexibility. The textured polyester interior handles moisture, and the foam ankle collar provides a comfortable fit. The redesigned RevLite midsole and an EVA Strobel board give the shoe a springy lightness thanks, in part, to a crashpad layer sandwiched between the midsole proper and the foam layer on the lateral heel. Medial side support via the “fanned” medial post provides stability without feeling like a wall, noticeably improving heel-to-toe transition. The outersole adopts the blown rubber forefoot and Ndurance carbon heel of the 890, here expertly accomplished. The result is a stable, lightweight shoe with good cushioning to handle training miles and up-tempo running. “Good cushion around the entire foot. Traction was good, and the wear was typical for a New Balance shoe. Light shoes, these felt good as far as weight is concerned.”
Updates the 870 • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15 (D,2E); Women 5–12,13 (B,D) • Weight: Men 11.2 oz. (size 11); Women 9.9 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

New Balance 1260 v2—$145
The 1260 v2 updates the 1260 by visually blending the older design with the new and sprinkling in some new technologies. The upper is a similar open mesh with repositioned overlays, but now features a welded saddle. The substantial heel counter secures the rearfoot, and the plush interior is lined with effective, moisture-wicking polyester and a soft layer of memory foam in the ankle collar. The midsole features the rubbery Stabilicore configuration, here reshaped for more effective stability, extending from the middle of the heel along the medial sidewall. A new crashpad layer of Abzorb foam and the N2 cushioning element introduced in the 1080 v2 are now used here to good effect, while substantially lightening the shoe. The durable outersole is blown rubber in the forefoot and Ndurance carbon compound in the heel, with effective forefoot flexibility. The overall ride, plush textures and outstanding stability make the 1260 v2 worthy of your consideration. “Great fit, like a gentle hug. Version 2 seems just as cushioned and even more stable than last year. My runs were great in the shoe!”
Updates the 1260 • Recommended for: low- to medium-arched feet with moderate to maximum overpronation • Sizes: Men 7–12,13,14,15,16 (B,D,2E,4E); Women 6–12,13 (B,D) • Weight: Men 12.6 oz. (size 11); Women 10.8 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, PU Strobel board

Saucony ProGrid Omni 11—$120
The Omni 11 features its most significant changes ever. The upper has a similar open mesh, and a nicely padded tongue and ankle collar. The overlays have been reduced, but the full rand supports well and the medial side is shored up by the ArchLock anchor-strapping device, which connects the lacing to the midfoot. The outersole continues with the carbon rubber heel/blown rubber forefoot, but the shank has been eliminated in favor of a more stable, full-contact bottom. It retains many characteristics the Omni is known for, but the reshaping of the midsole geometry pushes things in a different direction and is responsible for the improved ride and stability. The full-contact bottom design also reduces the heel-to-toe drop from 12mm to 8. The Omni 11 may require a period of adjustment, though the improvement in transition and the shoe’s stability are worth it. “The fit was perfect and they were good to go out of the box. They felt lighter than last year’s, but just as stable.”
Updates the ProGrid Omni 10 • Recommended for: low- to medium-arched feet with mild to moderate overpronation • Sizes: Men 7–13,14,15 (M,W); Women 5–12 (N,M,W) • Weight: Men 11.5 oz. (size 11); Women 9.3 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, EVA Strobel board

GET ACTIVE! 29

Besides getting you toned, weight training can be an effective way to shed body fat.

STRONG IS Beautiful

If you’re a treadmill junkie, time to rethink your fitness program and hit the weights.

I

f a woman’s neck gives away her age, her arms tell her fitness story. No woman wants arms that bulge out of her short sleeves, or flap when she waves. The attention garnered by Michelle Obama’s “guns” shows the extent to which both men and women admire a toned upper body. Strength training builds muscle and can stop and reverse the process at any age. In studies of sedentary nursing-home residents between the ages of 80 and 90, a few weeks of weight training have improved strength by 50%. Weight training also increases bone-mineral density and, over time, might reverse osteoporosis. And, adding muscle makes weight loss more realistic because muscle burns more calories than fat. Studies show that if you add 5 lb of muscle, you will burn up to 250 more calories daily. Weight training also improves posture, which makes you look and feel younger; it reduces stress; improves self image; and makes it easier for you to do all the things life involves, from carrying groceries or cleaning out a closet to playing golf or going dancing. Effective weight training challenges muscles to a point where some muscle tissue breaks down. Then, during recovery, your body repairs and grows the muscle cells, producing a gain in the total amount of muscle tissue. The recovery time is about 48 hours, so you should schedule strength-training sessions every other day, never on consecutive days. Aim for three workouts each week. Do exercises that work compound muscles and joints. The combination of the three exercises below will work all your major muscles as well as your abdominals. To begin, follow this regimen:

• As a warm-up, do 15 repetitions with a weight that is comfortable, or with no weight to start. • To build muscle, do 6–10 repetitions with a heavier weight that makes the last couple of repetitions really challenging. • As you progress, increase the weight. • After three months, add a second set of 15 reps with a heavier weight. After another three months, add a third set.

CHEST PRESS
(works shoulders, chest and triceps)

SQUAT
(works glutes, hamstrings, quads and calves)

ONE-ARM DUMBBELL ROW
(works back and biceps)

Lie face-up on a flat bench or the floor, with your feet planted firmly on the floor. Grasp two dumbbells and, with your palms turned away from your face, bring your elbows to shoulder level so they rest just above your armpits. Press both dumbbells up, directly over your chest, moving them toward each other so the sides of the dumbbells are gently touching at the top. Feel a contraction in your chest muscles. Slowly reverse direction, returning to the starting position. Lying on a bench works the chest muscles a bit more at the bottom of the movement.

Stand with your feet shoulder-width apart, knees slightly bent, with your arms by your sides. Slowly descend until your thighs are approximately parallel to the floor. Your lower back should be slightly arched, and your heels should stay in contact with the floor at all times. When you reach a seated position, reverse ascend and return to the start position. If yo u can comfortably do more than 10 squats at a time, hold a dumbbell in each hand. The dumbbells should be heavy enough to make the last couple of 6–10 repetitions challenging to complete.

Put your left hand and left knee on a flat bench or couch, and your right foot firmly on the floor. Your torso should be parallel to the ground and your lower back slightly arched. Hold a dumbbell in your right hand with your palm toward you, and let it hang by your side. Keeping your elbow close to your body, pull the dumbbell upward and back until it touches your hip. Make sure your back remains tight throughout the move. Feel a contraction in your upper back muscles and then reverse direction, slowly returning to the start position. After completing all your repetitions with the right arm, repeat on the other side. n

GET ACTIVE! 31

:: Results

Lesson Learned
This aspiring educator mastered the subject of subtraction: 86 lb.
I USED TO BE SLENDER IN HIGH SCHOOL. I WEIGHED ABOUT 145 lb at a height of 5’4”, but when I began attending college at Alabama State University, my lifestyle began to change. I started eating a lot of fast food and gained body weight, starting with the “freshman 15.” Then it got worse — a lot worse. By the time I received my undergraduate degree, I weighed 222 lb! I decided enough is enough. I had good reason. My family has a history of heart disease and diabetes, and I knew I was on the road to bigger problems. I made up my mind to do something. I visited area health clubs to chose the best gym for me. That’s when I met Janet Abernathy at Anytime Fitness in Vestivia Hills, Ala. Her warm spirit and personality made me feel at home. I could tell that she really wanted me to succeed, so I signed up. I began working with a trainer named David Clyburn. He’s got a laidback personality, but he means business when it comes to getting results. He told me that making lasting changes and losing weight was 30% working out and 70% about how you eat. That really stuck in my head. He told me to get a notebook and write down everything that I ate. He set a daily limit of 1,200 calories per day for me. I followed his instructions and began working out five days a week — three days with David and two by myself — doing a combination of cardio and weight training. What helped me stick to the diet was that I ate what I wanted but made sure I didn’t exceed the 1,200-calorie limit. Because I don’t have a husband or kids, I was able to eat microwavable foods that I love. When I would cook or go out to eat, I would go online and find out how many calories I had eaten, then record it in my journal. I didn’t think that writing down what I ate would turn out to be so important, but it really held me accountable. At the beginning it was difficult sticking to the plan. There were times I didn’t want go to the gym or continue with the diet, but I had a goal of losing 70 lb in my mind, and I said to myself, “I have to keep going. I can’t stop.” It became easier after the first month, and the weight really began falling off. I reached my goal of losing 70 lb after six months. It was amazing! Sometimes I look in the mirror and think, Oh, my gosh, is this really me? It has definitely changed my life. I don’t get out of breath from climbing stairs anymore, and it’s so much easier to shop for clothes. I was a size 16 pushing 18, and now I’m a size six. I’ve gained a lot of confidence, mostly because I set a goal and I was able to accomplish it.

Catherine Finkley
Age: 24 Hometown: Birmingham, Alabama Height: 5’4” Weight Before: 222 lb Weight After: 136 lb Catherine’s Message: “Stay

focused and never give up. You have to have the determination to say, ‘I’m going to keep going.’ If you have that inner drive, you will be successful.”
I hated working out at first, but now I love it. It gives me so much more energy, and I’ll need it now more than ever. I earned my Masters in elementary education from Samford University last spring, and this September I begin my first year as a second-grade teacher. n
Photos: Courtesy of Catherine Finkley

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

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