Winter 2012 Get Active! Magazine

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RESVERATROL:THE SECRET

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Choose the

Best Dietfor YouA Guide toEating PlansThat Work

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:Publisher’sWelcome

You can’t fire up your Internet browser these

days without being confronted by devastating

statistics about the country’s health. In the

United States today, almost one of every two

adults has at least one chronic illness. Here’s

a breakdown of the depressing data:

I 71% of the U.S. population is overweight.

I 33% is obese.

I 12% has raised blood glucose.

I 34% has high blood pressure.

I 55% has high cholesterol.

I 16% smoke on a daily basis.

Just as the evidence of America’s rising obesity and worsening health is undeniable,

so is the research on exercise’s ability to

counteract chronic disease and problems

associated with obesity. By every measure —

across ethnic, gender and income groups —

exercise is crucial to improving health and

happiness. Rarely do we have such a clear

solution to intractable problems.

The following is a much more uplifting list

than the one above. Credible research has

shown that regular exercise:

I reduces the risk of heart disease by 40%.

I lowers the risk of stroke by 27%.

I reduces the incidence of high blood pressure

and diabetes by almost 50%.

I can reduce the risk of recurrent breast

cancer by almost 50%.

Icanlower the risk of coloncancerbyover 60%.

I can reduce the risk of Alzheimer’s by 33%.I can decrease depression.

I can add years to your life.

But despite all the evidence, the message

still isn’t getting through. Experts say that

43% of Americans remain physically inactive.

One problem is that many Americans won’t

admit that they’re overweight. Only 39% of U.S.

citizens think of themselves as overweight, and

56% claim that their weight is “about right,”

according to a recent Gallup survey. With one-

third of the population in the obese category,

this is evidence of a severe disconnect that’s

contributing to our nation’s health problems.

It seems that many Americans are looking

at themselves with rose-colored glasses.

By working out, you’re not just helping your-

self, you’re setting an example to others. With

social media such a big part of our everyday

habits, take the time to share how much satis-

faction and happiness you earn from an active

lifestyle. In fact, researchers at MIT recently

found that social networks can be effective

in bringing about healthy lifestyle changes.

So share your personal fitness experience.It just may inspire somebody that you love

to begin their own fitness journey. And that’s

a bonus to all of us.

ABOUT IHRSAThe International Health, Racquet

& Sportsclub Association (IHRSA)is a nonprofit trade association

representing health clubs, fitness

facilities and industry suppliers

worldwide. Every day, IHRSA

members help millions of people

obtain better health through

exercise.To find a quality IHRSA

club,visit healthclubs.com. The

health-club industry’s premier

event, IHRSA's 31st Annual

International Convention & Trade

Show, will be held in Los Angeles

from March 14–17, 2012.

CEO&PRESIDENT

JoeMoore

BOARDOFDIRECTORS

ArtCurtis

Chairperson

ChuckRunyon

AnytimeFitness, Inc.

David Hardy

FranvestCapitalPartners

Fitness IndustryCouncil of Canada

Kilian Fisher

Greinwalder Marketing Services

KayYuspeh

Elite Sports Clubs

BillMcBride

Club One, Inc.

RichardBilton

CompanhiaAthletica

CarolNalevanko

DMBSports Clubs

Brent Darden

TELOS FitnessCenter

ScottGillespie

SacoSport& Fitness

ChristianPierar

DeFitnessOrganisatie

Jasmin Kirstein

My Sportlady Fitness

Robert Brewster

The Alaska Club

DavidPatchell-Evans

Ex-officio

GoodLifeFitnessClubs

Let’s Get America MovingExercise is crucial to our nation’s health. So why aren’t morepeople working out?

Yours in health,

Jay Ablondi

Publisher

GET ACTIVE! 1



C OV E R S T ORY

18 Lethal BeautyReal-life fighter Gina Carano is poised to become the world’s

next big action star, thanks to some of Hollywood’s hottest

names. By Jim Schmaltz

N U T RI T I ON

22 How to Win at DietingHere’s how to put together an eating plan that satisfies

your taste buds while helping you manage your weight.

ByAdamGonzalez

L I F E S T Y L E

28 “Hardwired” for SuccessLearn to utilize your evolutionary wiring to lose pounds, firm

up and increase energy. ByJimBrandt

T RA I N I N G

32 Best Seat in the HouseThis lower-body workout will transform your glutes and get

you into a pair of hot, new skinny jeans. ByBrad Schoenfeld

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

1 Welcome

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

CompiledbytheEditors

14 Food Smarts: Grape ExpectationsResveratrol, a nutrient found in grapes and red wine, is ananti-aging supplement that may boost metabolism.

ByStacyAchua

16 Hot Tips: Forever GorgeousTop trainer Kelly Decolati shows you how to keep your curves at

any age. ByMichaelDiGregorio

40 Results: Betty Lou SweeneyCheck out the amazing transformation of a grandmother who

went from poor health to fitness record holder!

32Get glutesthat getnoticed.

Contents

11Step intoa

happier you.

22Foods thatfill you up,

notout.



A

s of Veteran’s Day – November 11, 2011 – more than 1,000 health, fitness and sports

clubs across the United States had committed to providing complimentary six-monthmemberships to military families through the IHRSA Joining Forces Network. Since the

Network was introduced in May, a large and diverse set of clubs — large, small, urban and

rural — have enrolled.

“When I heard about this program, I joined the cause immediately because it spoke to my

heart,” said Roberta Kruse-Fordham, CEO of Sports, Fitness & Fun, an independent club in

Florida, N.Y. “Our staff is so proud to be able to give back to the families of these courageous

Americans in such a unique and beneficial way,” she added. To Kruse-Fordham, this is a very

personal cause. Her son, T.J. Palovchik, is a deployed member of the U.S. Navy.

Participating clubs have agreed to offer free memberships to immediate family members

(ages 13 and older, where applicable) of actively deployed Reservists and National Guard

members. Clubs may also provide additional benefits such

as childcare, children’s programming, group classes, dis-counts for veterans, and discounts for active duty families.

To learn more about the IHRSA Joining Forces Network,

please visit healthclubs.com/joiningforces.

find us on facebook

Connect with Get Active! online at Facebook.com/GetActiveMagazine.You’ll

get an early look at future covers and articles, read bonus

material that couldn’t fit in the magazine, interact with us

via quick polls, and more.

: IHRSAWire

4 IHRSA | w w w . h e a l t h c l u b s . c o m4 IHRSA | w w w . h e a l t h c l u b s . c o m

Putting the Troops First1,000-plus Clubs Offer Free Memberships to Military Families

MAKING A

DIFFERENCE

Living a healthy, active lifestyle

isn’t just about being in shape.

Regular exercise and proper

nutrition help manage weight

and significantly lower risk for

chronic diseases. The govern-

ment should reward individuals

for healthy behaviors — such as

regular exercise — which helps

reduce the burden on the

national health-care system.

IHRSA also believes that pri-

mary prevention (such as exer-

cise, proper nutrition, smoking

cessation and stress manage-

ment) should be a pillar of our

nation’s health-care system,

and that all Americans should

be encouraged to engage in

regular exercise.

Join IHRSA’s Campaign for a

Healthier America and ask your

lawmakers to support legisla-

tion that allows for tax-free

health-club memberships,

exercise equipment and equal

tax treatment of workplace

wellness benefits. Learn more

at healthclubs.com (click on

“Exercise Your Rights”).



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

Could Your Wallet

Use Some Shaping Up?

. . . Health Clubs Are Hiring.

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

and contractor positions at health clubs and wellness

companies located around the world!

Visit www.healthclubs.com/jobs today.



Volume8 issue 1. Get Active!magazine(ISSN1520-8397) isprintedtwiceyearly inthe U.S.A.and isdistributedthrough leadinggyms andhealthclubfacil-ities. ©2012 by IHRSA. Titleis protected through a trademark registrationin theU.S. Patent Office. CanadaPost InternationalPublicationsMail (Canadian

Distribution) Sales Agreement No. 1041622. Published by IHRSA, 70 Fargo Street, Boston, MA 00221. All Rights Reserved. Third Class Postage paid atPewaukee, 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 wholeor inpart withoutpermissionis prohibited.CanadianGST#893770475.Printed inthe U.S.A.NeitherIHRSAnor Get

Active! magazineis affiliated withany healthcarepractitioner, health-foodstoreor healthcarefacility.Everyeffort hasbeenmade to establish thatthe indi-

viduals and firms in Get Active! are reputable and willgive reliable service. The appearance of these advertisements does not constitute an endorsementby 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 anyproducts featured, advertised or demonstratedherein.

EDITORIAL

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

Jillian Beckham M A N A G IN G E D IT OR

ARTMichelle Brown A R T D IR E C T OR

PRODUCTIONIsabella Alberico CONSULTING PRODUCTION DIRECTOR

CONTRIBUTORS

Stacy Achua; Jim Brandt; Michael DiGregorio; Adam Gonzalez;

Brad Schoenfeld; Jim Schmaltz; Kristen Walsh

ADVERTISING SALESihrsa.org/cbi

Main Office Number

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

fax: (617) 951-0056

[email protected]

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

( 6 17 ) 3 16 - 6 7 6 0

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

( 6 17 ) 3 16 - 6 7 6 2

Donna Garrity S E N IOR A C C OUN T E X E C UT IVE

(480) 575-1486

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

( 516 ) 4 4 2 - 2 6 8 2

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

( 6 17 ) 3 16 - 6 7 55

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

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

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

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

Jay Ablondi EXECUTIVE VICE PRESIDENT OF GLOBAL PRODUCTS

IHRSA

Seaport Center

70 FargoSt., Boston, MA 02210

Ihrsa.org

HealthClubs.com

Copyright 2011 IHRSA

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

GA! on the WebVisit HealthClubs.com

Find more fitness infoand a club directory at

HealthClubs.com.

HealthClubs.comUnlike magazines, an active lifestyle

doesn’t take weeks off. That’s where

HealthClubs.com comes in. This

comprehensive site begins where

the publication ends, providing an

ongoing conversation with the

fitness community, where training,

nutrition and lifestyle tips can be

gleaned from a multitude of

resources. HealthClubs.com also

features a search engine that

locates quality health clubs

anywhere you might be, highlighting

those facilities that participate in the

IHRSA Passport Program.

Stay in touch with the global fitness

community by regularly visiting

HealthClubs.com.

LIKE US ON FACEBOOK!

Join the red-hot Get Active!

online community atFacebook.com/GetActiveMagazine.

You’ll get magazine updates,

quick polls, fitness tips and

meet other active people who

love to live fit and healthy lives.



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

GET ACTIVE! 9

Knowing how often and how long to exercise is a frequent

concern for a lot of people. Thankfully, the American

College of Sports Medicine (ACSM), a preeminent source of

exercise research, has analyzed the latest data and compiled

an updated list of workout protocols. According to Carol

Ewing Garber, PhD, FAHA, FACSM, chair of the writing com-

mittee: “The scientific evidence we reviewed is indisputable.”

Here are a few highlights of their conclusions.

I CARDIOTRAINING

Adults should get at least 2½ hours of moderate-intensity exer-

cise per week.To meet these requirements, do 30–60 minutes of

moderate-intensity exercise five days per week or 20–60 min-

utes of vigorous-intensity exercise three days per week.

IWEIGHTTRAINING

Adults should train each major muscle group two or three days

each week, using a variety of exercises and equipment. For

each exercise, 8–12 reps improve strength and power, 10–15 reps

improve strength in middle-age and older persons starting

exercise, and 15–20 reps improve muscular endurance.

I FUNCTIONALFITNESS

Also known as “neuromotor” exercise, functional fitness training should be done two or three days per week for 20–30 minutes per

day. Exercises should involve motor skills (e.g., balance, agility,

coordination and gait). This is especially important for older

adults and can include tai chi and yoga.

Garber adds that it’s important to take into account how

much time you spend doing nothing. “It is no longer enough

to consider whether an individual engages in adequate amounts

of weekly exercise,” she says. “We also need to determine how

much time a person spends in sedentary pursuits, like watching

television or working on a computer.”

ACSM updateskey guidelineson exercise.

EXERCISE & FITNESS

The New Rules of Working Out

Regular exercise is the

most fun you’ll ever have

preventing disease.



TheActiveLife || EXERCISE & FITNESS

To get more bang for your

buck, try high-intensity

sprint intervals.

[research shows

]

High-intensity interval training, such as 30-second sprints, can make short workoutseffective for weight loss. But how do you get started if you’ve never done sprints before?

The goal is to build up to performing 30-second bursts every three minutes using the tread-

mill, stationary bike, elliptical machine, swimming, jogging or road biking. Try a couple of

intervals to get started. Work your way up to five until you can do 10 intervals.

To lessen injury risks, begin with a “sprint” heart rate. A sprint heart rate should exceed

your target aerobic heart rate by about 5%. Increase your sprint heart rate by 5% per week

until you are within range of your maximal heart rate (220 minus your age).

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

Do 30-Second Sprints for Quick Results

That’s the average age of the health-club members around the world, according to “The IHRSA

Health Club Consumer Report,” a yearly statistical compilation of the gym industry.39.5 YEARS

That’s how long your

body continues to

burn calories after

45 minutes of vigorous

exercise. The study,

published by the

American College

of Sports Medicine,

defined vigorous exer-

cise as 73% of maxi-

mal oxygen uptake.

14 hours

Pick Up the Pace!Those who walked 1 meter per

second (about 2.25 mph) or

faster consistently lived longer

than others of their age and

gender who walked more slowly,

a new study showed.Source: Journal of the American

Medical Association

Exercise CutsHeart AttackRiskMen who engage in vigorous

exercise at least three hours

per week reduce their risk of

heart attack by 22%, accord-

ing to research published by

ACSM. The exercise had bene-

ficial effects on cholesterol and

other markers of heart disease.

THE TAKEAWAY Between

70–89% of sudden cardiac

events are suffered by men,

but the benefits of exercise

on cardio health serve both

genders. And that three hours

per week is cumulative.



Photo:Thinkstock(2)

Exercise Helps Ridthe Body of Toxins“Eat healthy and be active.

It certainly prevents somecancers, but, overall, it helpswith your immune systemand your overall health andfunctioning,” says studyauthor Amelia Beaney.

Source: University of New Brunswick

ExerciseRx

90,000That’s the number of breast and colon cancer

cases caused each year by those who don't

get enough exercise, according to evidence presented at the

American Institute for Cancer Research conference late last year.

THETAKEAWAY Just 30 minutes of moderate physical activity each day

can reduce the risk for cancer by 30%.

Healthy,happy and full

of endorphins.Yep,

she’s a gym member.

[ research shows ]

Sure, you work out and love the benefits of the

fitness lifestyle, but you may be having trouble

convincing loved ones of the value of exercise.

Here’s a secret: Don’t tell them it’s good fortheir health. Tell them it’s because it makes

you happier. A recent study by researchers at

University of Michigan found that rebranding

exercise as an immediate boost to happiness

and quality of life is much more effective at

motivating nonexercisers to hit the gym.THETAKEAWAY Life is better for those who

exercise. You know it — now tell the world.

Have Arthritis?Work OutAccording to research

published in Arthritis and

Rheumatism, regular physical

activity can help reduce

symptoms of arthritis, even

without weight loss.

THETAKEAWAY Talk to your

doctor first, but working out

should help ease your arthritis,

not aggravate it.

AerobicExercise MayReduceDementia RiskExercise’s ability to enhance

cognitive function can work

to help stave off neurological

diseases of aging.

Source: The Mayo Clinic

GET ACTIVE! 11

MAKE THE GYM A HAPPY PLACE



TheActiveLife || HEALTH & WELLNESS

Welcome toMass

issippiThe state named after the “Big

Muddy” has earned the dubious

title of the most obese state,

according to the Trust for

America's Health. The Southern

state weighed in with a hefty

34.4% of its population desig-

nated as obese. Colorado fared

the best with an obesity rate

of 19.8%. In all, obesity rates

increased in 16 states, and not

one state registered a decline.

U.S. LifeExpectancyDropsAmericans are dying younger,

mostly due to obesity-related

diseases. According to

Population Health Metrics, the

U.S. ranks 37 in the world.

Iceland sits on top. In the U.S.,women lag behind men, which

tracks with obesity levels, as

more women than men are

classified as obese.

Is Love the

Ultimate PED?

[ research shows ]

Love is the drug: Don’t

scoff – this is a pretty

good preworkout routine.

Forget steroids. Love is the drug for better

athletic performance. According to a study

from California State University in San

Bernardino, male and female athletes who

were in a love relationship reported better

performance in competitive events. One rea-

son, say researchers, is that love and compe-

tition affect the same brain region, according

to MRI scans. Interestingly, boxers and snow-

boarders were the most enthusiastic propo-

nents of the love-performance connection.

THE TAKEAWAY The study looked at love,

Romeo, not hooking up, meaning that com-

mitment to your partner was a key factor in

the benefit. On the other hand, the study also

found that athletes with high-maintenance

and/or jealous partners had poorer perform-

ances because of their relationships.

GO AHEAD AND SAY IT:

“I’M AWESOME!”It sounds so simple, but it works: Positive, real-time feedback helps you stick to

your training program and make better progress.

Researchers from the University of Pittsburgh found that people who self-

monitored themselves using feedback messages from a personal digital assistant

(PDA) had significantly more success reaching their physique goals than people

who didn’t get feedback. The messages themselves were relatively simple, such

as: “Super job on the physical activity. Try to repeat this tomorrow.” The scientists

believe that the self-monitoring is effective because it makes you more aware

of your current behavior and encourages you to maintain an established

threshold of behavior.

THE TAKEAWAY Pump yourself up with affirmations and other encouraging words

as you complete your workout. You’ve earned it.



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

MORE FIBER, LESS

“BAD” FATIncreasing dietary soluble fiber can help you cut danger-

ous fat located deep in your belly, say researchers. In a

study published in the journal Obesity , subjects were able

to cut metabolically nasty visceral fat located in the stom-

ach region and wrapped around vital organs by ingesting

more soluble fiber from vegetables, fruits and beans.

A higher fiber intake can also help lower the risk of car-

diovascular disease. That’s the conclusion of a different

study performed at the Northwestern University Feinberg

School of Medicine, whose lead author, Hongyan Ning,

MD, told Healthday.com: “The results are pretty amazing.

Younger (20 to 39 years) and middle-aged (40 to 59 years)

adults with the highest fiber intake, compared to those

with the lowest fiber intake, showed a statistically s ignifi-

cant lower lifetime risk for cardiovascular disease.”

THE TAKEAWAY Start making fiber a big part of your diet.

Try to ingest at least 35 g a day.

Smart

Snackin’Pistachios are weight-man-

agement superstars. UCLA

scientists found that the fat

in pistachios is not readily

absorbed by the body, making

these nuts the perfect snack.

[ research shows ]

That’s how many people in the United States are sensitive or allergic to gluten, a protein found in wheat, rye and barley.

The hard-to-digest “gluey” substance is a hidden danger and a much bigger problem to people’s digestive systems

than previously believed. Look for more gluten-free products hitting shelves next year.

Fiber foods help

your gut and

your waistline.

Thanks a LatteDrinking coffee helps fight diabetes, depression. Five cups of coffee

per day for two months were associated with metabolic benefits.A different study found that drinking more than

two cups of coffee daily helps reduce

depression in women.

18

MILLION P h o t o s : T h i n k s t o c k

( 3 )

Could it be?

A treat you enjoy

is good for you?

GET ACTIVE! 13



::FoodSmarts

YOU’VE PROBABLY HEARD ABOUT THE

health benefits of resveratrol, a nutrient

found in the grapes that produce red

wine. Past research on resveratrol has

focused on its anti-aging potential, and

for helping to reduce the risk for heart

disease, cancer, Alzheimer’s disease anddiabetes. But more recent studies have

found other, more compelling advan-

tages of taking resveratrol for people

looking to lose weight and keep fit.

For example:

I Dutch researchers found that resvera-

trol significantly improved metabolism in

the same way that low-calorie diets work.

Resveratrol reduced insulin resistance

and helped protect against the bad

effects of high-fat meals. Said lead

researcher Patrick Schrauwen from

Maastricht University in the Netherlands:

“We need further studies, but I would

advise people to use resveratrol.”

I Research published in the FASEB

Journal suggests that resveratrol may

prevent the negative effects of a seden-

tary lifestyle. “There are overwhelming

data showing that the human body

needs physical activity, but for some of

us, getting that activity isn’t easy,”

summed up Gerald Weissmann, MD,

editor-in-chief of the FASEB Journal .

“Resveratrol may not

be a substitute for

exercise, but it could

slow deterioration

until someone can get

moving again.”

This follows other find-

ings that suggests that

resveratrol also lowers blood

pressure, improves cholesterol

levels, helps blood vessels stay

flexible and blocks free-radical

damage to LDL cholesterol. On the

whole, resveratrol has been shown in

numerous studies to protect the heart

and blood vessels in multiple ways. It’s

also been found to produce an anti-

microbial effect and reduce levels of

periodontitis-causing bacteria, another

heart-healthy benefit.

The French Paradox

Resveratrol has been discussed as

an explanation behind the “French

Paradox” of France’s relatively low rate

of heart disease despite the country’s

high-fat diets and heavy wine con-

sumption, not to mention the smoking

habits of the European country.

While moderate consumption

of red wine may actually

be good for you, to get

enough resveratrol from

the beverage to derive its

benefits requires you to imbibe

Dionysian amounts of the alcoholic

beverage. Because of that, it’s recom-

mended that you get your resveratrol

from capsules or tablets. In the Dutch

study on metabolism mentioned above,

the male subjects took 150 mg of a

resveratrol supplement a day for 30

days. To get that much resveratrol from

wine would mean drinking more than

two gallons a day.

Resveratrol in the grape skin acts a

bit like an immune system for the grape

plant. When a grape plant faces stress

(such as fungal infection, injury or UV

rays), it makes more resveratrol.

You don’t have to track down stressed-

out grapes to find the healthiest

wines. An increasing numberof wine makers have put

this stress-resveratrol

discovery to good use by

selecting resveratrol-rich,

infection-resistant grapevines

for their vineyards.

While resveratrol is found in

the highest concentration in grape

seeds and grape skin, it’s also in other

food sources, including dark chocolate,

green tea, peanuts and blueberries. I

what to takeHere are some guidelines for using resveratrol:

• Look for “trans” and not “cis” resveratrol.

• Avoid fillers or additives such as sugar, starch, gluten, or artificial colorsor flavors.

• Check that it’s made in an oxygen-free environment, and then sealed in air-tightand opaque capsules and vials.

• It’s documented to activate sirtuin (SIRT1) activity.

• It’s produced by good manufacturing practices- (GMP) compliant manufacturers.

• Take 100 mg of resveratrol each day for health promotion, and increase that to 300 mgif you have type 2 diabetes.

Feeling Vine: a nutrient in

grapes may be nature’s

strongest anti-aging agent.

Grape ExpectationsA nutrient from red grapes may boost your

metabolism. BY STACY ACHUA





AMONG THE 1,500-PLUS FRIENDS

personal trainer and competitive figure

athlete Kelly Decolati touts on her

Facebook page are some of Las

Vegas’s loveliest bodies. They

run the age gamut from a Miss

Teen Nevada to 40ish home-

makers trying to attain or regaina bikini-worthy shape.

For Decolati, a powerfully

attractive 43-year-old single mother

of two boys (ages 11 and 13), the social

networking phenomenon offers great

functionality: First, to showcase her

own recent pictures, which span Barbie

Doll–hot to G.I. Jane–tenacious; and

second, to keep track of clients.

In the latter category you can include

Kathryn T., who, like Decolati, is a

mother of two. “I have always trained

extremely hard,” the sunny-haired

44-year-old says, “but it wasn't until I

met Kelly six years ago that I truly real-

ized my full potential. Kelly not only

changed my body, but my mind and

spirit. She has such a positive outlook

on life and level of motivation, it

becomes contagious. My husband

insists that I have the figure of a Playboy

centerfold. I owe it all to Kelly.”

Iron Works

Decolati has more than 15 years of per-sonal-training experience behind her.

Her skills as a kickboxing instructer and

spin-class guru keep her fitness play-

book dynamic. In philosophical terms,

she calls her approach, “Freestyle, in

that I utilize all the most innovative

training toys and tricks.” Although

expressing no preference, Decolati

says that training women represents

her primary area of expertise.

“For women, generally the key areas,

Forever GorgeousLas Vegas trainer Kelly Decolati tells you how to keep your curves at any age.

BY MICHAEL DIGREGORIO

::HotTips trainer seminar



GET ACTIVE! 17

even more so as we age, are glutes,

hamstrings, abs and arms.” Luck

may be a lady, but to this elite

trainer, iron’s a sure thing. “Weight

training is most beneficial to a

woman trying to regain athleti-

cism, plus the obvious boost to

self-confidence.”

To focus on those aforementioned

“key areas,” the exercises Decolati

has all her female clients perform,

whether age 20 or 50, are squats,

using a barbell, dumbbells and/or a

Smith machine. From there, clients

perform walking lunges with weight.

“Lunges are simply the best,”says Decolati.

Arms and shoulders also get high

priority. She recommends using

supersets, which is a combination of two

exercises done back-to-back without

rest. “The shoulder superset I love is

front rope raises, followed up with side

dumbbell raises. We then move into the

mass builder, a.k.a. the burpee. My prac-

tice is to perform these with heavy —

10–15 lb — dumbbells. We close out

with a decline abdominal combo,

push-ups and dips.” (To see how to

perform a dumbbell burpee, scan the

QR code below.)

Decolati combines the above into a

circuit: In other words, walking lunges

(one lap down a hallway) followed by

push-ups on a bench, then a set of dips

on a bench.

“The concept is to keep moving by

stimulating several different muscles

and energy systems,” says Decolati.

“You keep it challenging and stimulating,

and achieve results faster.” Especially if you follow her advice by weight training

at least twice weekly. “Optimally three

times,” she advises.

Finely Tuned Machine Along with weight training, Decolati

emphasizes intense cardio for women

clients at least three days a week, ideally

five. What is intense? “For a woman

aged 35–45 in moderate to good health,

your heart rate should be a minimum

of 140–170 max,” she explains.

Like many trainers, she advises high-

intensity interval training.

“I personally key on intervals of very

intense, 30-second-minimum sprints or

bouts, with equal or less time recovery.

This allows your heart rate to drop

down to a comfortable level.” Decolati

suggests 45–90 minutes of cardio.

“The more intense the cardio, the less

amount of time you need to expend the

same amount of calories.”Before her clients can begin to realize

their full-spectrum potential, Decolati

offers a keynote address: “From the start,

they need to treat their body like a Ferrari.

By that I mean feed it only high-quality

food and supplementation to ensure that

it runs at the highest level possible.”

To maintain that burn rate, all the

while keeping that engine known as

valuable muscle mass running at an

optimum level, “Women need 1 g of

protein for every pound of lean

mass that they have. For most aver-age women,” adds Decolati, “it will

be about 100 g.” Although she sug-

gests erring on the side of accuracy.

“Have your body composition done.

Find out for sure.” Next, in terms of pri-

orities, comes hydration. “Drink plenty

of water.” Decolati suggests upward of

a gallon a day.

To keep her engine primed, she

also takes the following nutritional

supplements:

• Multivitamin/mineral (for general

health)

• Vitamin B-complex (for stress)

• Vitamin C with bioflavonoid (1,000 mg

for bolstered immune function)

• Calcium (1,000 mg to maintain bone

density)

• Coenzyme Q10 (100 mg; antioxidant,

anti-aging, fat and carb metabolizer)

• CLA (1,000 mg three times per day

with meals to mobilize fat)

• Probiotics (for optimal digestion,

circulation, immune health)

• Glutamine (to prevent muscle wast-ing, maintain intestinal health,

improve brain function)

• Carnitine (500–2,000 mg; mobilizes

fat, heart health, slows aging process)

• 7-Keto DHEA (50 mg/day for fat loss, lean

muscle development, enhance sex drive)

At the same time, Decolati isn’t a new-

comer to the notion of sustainable energy.

To overcome inevitable training plateaus,

she advises, “Don’t cheat yourself; take it

to the next level every time.” I

To overcome

inevitable trainingplateaus, Decolati

advises,“Don’t

cheat yourself;

take it to the next

level every time.”




it was mid-August in 2009, and Gina

Carano was devastated. The mixed martial arts (MMA)

fighter was the female headliner in a CBS Saturday

night program intended to capitalize on the popularity

of the fast-rising sport. A rare combination of athletic

talent and lad-mag hotness, Carano was heavily pro-

moted by CBS, who hyped her bout with Christiane

“Cyborg” Santos for weeks. The fight barely lasted a

round. Carano was badly savaged by Cyborg, a fear-

some Brazilian brawler, who gave the brunette beauty

her first loss as a pro fighter.

While nursing her wounds, Carano received a call

from her agent, who said he had been contacted by

a Hollywood heavyweight director named StevenSoderbergh (“Erin Brockovich,” “Oceans 11,” “Traffic”).

The famed filmmaker had watched the fight and been

impressed by Carano’s skills, charisma and natural

beauty. Would she be interested in meeting him to

discuss a film role?

Two and a half years later, Carano is poised to

become Hollywood’s next big action star. Soderbergh

assembled an all-star cast to support Carano, including

Ewan McGregor, Michael Fassbender, Bill Paxton,

Channing Tatum, Antonio Banderas and Michael

Douglas, for the spy thriller “Haywire,” scheduled to

hit theaters on January 20. Carano plays Mallory Kane,

a butt-kicking secret agent who gets double-crossed

and left for dead by her scheming boss, played by

McGregor. She, ahem , has a problem with that and

take matters into her own flesh-pounding, throat-

clutching hands.

Speaking at the AFI festival after a screening of

“Haywire,” Soderbergh joked that he wanted Carano

to “beat her way through the cast.” She obliged.

“Haywire” is a pulse-pounding, nonstop thriller with

scenes in Majorca, Dublin and other distant locales.

Already well conditioned for stunt work, Carano turnsout to be a natural actress, and the telegenic appeal

that she showcased as a headlining MMA fighter and

cast member in the short-lived reboot of “American

Gladiators” translates well to the big screen.

Despite her improbable star turn, Carano remains

an unpretentious, cheery, girl-next-door type, who’s

the nicest person who will ever choke you into uncon-

sciousness. We caught up with her recently to talk

about the real-life Hollywood fairy tale she’s living.

Move over Sly, Arnold and the rest of you phonies. Gina Carano redefines the

Hollywood action star in the new A-list film “Haywire.” And she’s the real thing.

beauty lethal



BY JIM SCHMALTZ

GET ACTIVE! 19

Get Active: How did the film come together?

Gina Carano: After that Cyborg fight, I was just

crushed. I had a black eye and that fight just didn’t go

the way I wanted it to at all. Then my agent calls me

and says, “Hey, I’ve got this director who would really

like to meet you.” I said, “That’s the last thing I want

to do. I don’t want to meet anyone right now. I’m

not happy.” And he said, “Look, Gina, this man did

‘Traffic’ and ‘Erin Brockovich.’” “Traffic” was a movie

I saw years ago and it really touched my heart. It was

a film I’ll never forget. So I decided to meet him.

GA: What was the first meeting like?

GC: I picked Steven up at the airport, and he was

wearing jeans, a baseball cap, glasses and a backpack.

I’m embarrassed to say that I had no idea who he was.

We had a four-hour conversation. We talked about

fighting, family, life experiences. He said, “I want to

do a unique action movie with you and make you the

star of it. I don’t have a script yet, I don’t have any

money or a studio behind it, but my first thing was

to meet with you. Would you be interested in doing

that?” And I said, “Absolutely.” A couple days later he

had two studios bidding for it, and a couple months

after that I was in training for it.

GA: Do you mean acting lessons?

GC: No, actually he didn’t have me doing any acting

training. He wanted it to be very authentic and real.

He didn’t want any acting coaches to get into my head

and mess me up, I guess. A week before filming I

started reading lines a little bit with an acting coach,

but not very much. Pretty much the actors on set

were my acting coaches.



GA: So you were doing stunt training?

GC: Yes. My training consisted of three hours of stunts in the

morning.That’s learning how stunt guys fight, and it’s a completely

different art, really, with more freedom to do whatever you want

and have a little bit of imagination and creativity. It was fun.

GA: What was it like fighting without contact?

GC: It was like creating something beautiful and still doing

what I love without actually having to hurt anybody, which was

a nice change for me. I’m not this ridiculously angry person —

well, I probably am a little angry [laughs ] like anybody is. It was

about developing the coolest fight scenes we could create.

GA: I read where you trained with a guy from Mossad, the famed

Israel spy agency.

GC: Yes, his name is Aaron Cohen, and he was great. The

Mossad training was more about gunplay and pretty much

becoming a 12-year-old boy playing war. That was really fun

for me — it was like boot camp for Mossad.

GA: Was it intimidating being on a major movie set for the first

time, knowing you’re the star?

GC:Not once did I have to worry about what I was doing. I

think Steven is a genius at what he does. I was able to trust

him. In MMA you trust your coach, and it’s nice to have that

one person give you a game plan and an outside perspective.

That is what Steven was to me. I’ll be a fan of his for life. To

take a chance and open up that door for me was really special.

GA: Are you ready for the attention coming your way?

GC: All the people who I’ve met in MMA and for the movie so

far are really cool. I’m very open to meeting people. I’ve had a

couple of crazies here and there who were a little bit out of con-

trol, and a couple of stalkers, but hopefully things won’t change

that much. I don’t really know how people are going to take the

film or how they’re going to treat me afterward. I have no idea.

GA: What was it like working with so much A-list talent?

GC: Not only did Steven have that vision and know exactly

what he wanted, but he also surrounded me with beautiful

people. I showed up in Dublin and Michael Fassbender

became my mentor. He realized that here’s a girl who has

never done this before, and he was so open to working with

me. And Ewan McGregor was lovely and just wanted to help

me. Every single one of them spent time with me. Michael

Angarano and Channing Tatum helped me out more than

they’ll know just by being regular human beings, but at the

same time being so incredibly skilled and talented at what

they do and sharing whatever they could with me in the most

natural, comfortable way. It was, by far, one of the most won-

derful experiences I’ve ever had in my life.

GA: I heard you were having a hard time getting Channing

Tatum to hit you in your fight scene.

GC: Channing is a really athletic, agile guy. He’s an older-

brother type and was constantly thinking he could talk sh-t

to me and get a story out of it. He had heard all of these little

funny stories from everyone else, and that ended up being

his story, him taunting me. [Laughs.]

GA: What other funny things happened during fight scenes?

GC: Fassbender, he’s dynamic. There was this one part where


“Mallory



we were training for our scene in the stunt room and we

bumped knees. Well, I didn’t know we bumped knees, but

after we got done Fassbender was grabbing his knee, saying,

“Oh, my gosh, how is your knee?” And I was like, “It’s fine.”

I’m used to bashing knees when I kick so my bones are used

to it. But he had to get an ice pack. He was like, “Holy sh-t, I

can’t walk.” [Laughs.] And Ewan McGregor punched me in the

head and I asked him if his hand was OK.

GA: Do you have a favorite fight scene in the film?

GC: A lot of people respond really well to the Fassbender

fight scene, which I think was special because that was

the first fight we shot. But honestly, all of them were so

uniquely different. I really love that about every single fight

scene: they’re unique and they all tell cool stories about

that person.

GA: Did you identify with the character of Mallory Kane?

GC: I think it’s funny because Mallory is completely the oppo-

site of me. She doesn’t smile throughout the whole movie. If you know me, I’m constantly smiling. It was a challenge and

was really an acting job for me to be serious. I’m not an

alpha-female at all, and she’s sitting there giving orders to

guys the whole time. She’s definitely different than me in

almost every single way, except for how physical she is.

GA: Do you still train like a fighter?

GC: I built a gym in my garage. It kind of gets harder the more

exposure I get to train in public settings. All of a sudden I’ve

got guys and girls trying to take my head off because I’m

Gina Carano.

GA: Does that happen a lot?

GC: Yeah. Of course. I’ve gotten my ass handed to me. The

more my name gets bigger, the more the ass-whoopings get

harder. [Laughs.] Everybody wants to walk away and say, “Oh,

yeah, I dropped Gina Carano today with a body shot.”

GA: Do you think you’re done with professional fighting?

GC: I can’t say that I’m done with fighting; I’ll never be done

with it. It’s my passion. I spent the last 10 years of my life in it,

so it’s definitely something that I’ll never let go of. I’m not

retired yet. I’m not sure what’s ahead of me. I’ve got my life

pulling me one way at this moment, but it could change again.

GA: You do want to continue a movie career?

GC: Absolutely. It’s a dream come true. I’d love to continue in

movies. I know I can’t fight forever. We’ll see. I’m actually just

really grateful for the opportunities I’ve received thus far. I’ve

done a lot that other people don’t get to do, so I’m going to be

thankful for it, not get greedy, and keep trying to do more.

GA: Do you like to be seen as a role model for young girls?

GC: Absolutely. I think that role models sometimes are made

to be built up and then let everybody down, so I’m definitely

putting myself out there as a human being. I’m never going

to pretend that I’m perfect. I definitely have different weird

quirks about me. We were all given gifts that we can focus on

and make beautiful. I hope that girls and women — and even

guys — realize that there are a lot more girls out there like me.

We’re not all 90 lb. Sometimes we’re awkward, sometimes

we’re physical, and sometimes we like different, darker things.

And that’s OK. I

GET ACTIVE! 21

Fox ontheRun: In “Haywire,”

Carano pursues bad guys from

Barcelona to Dublin.

ompletely the opposite of me. I’m not an alpha-female at all … .”



NOMATTERHOWHARDYOU EXERCISE, if you don’t eat to reach your body goals, you’ll never

succeed. In fact, some experts pin the calculus for achieving successfulweight management at

80% diet, 20% exercise.

OK, so diet is important. But the obstacles to win at the diet game are formidable.

Temptations, cost, toomanychoices, too fewchoices, peer pressure, family pressure, hectic

lifestyles, evolutionary imperatives and genetics all conspire against your efforts to eat the way

youshould.

To help simplify the process, we’ve put together a guide to the latest research and expert

opinion on choosing an eating plan that’s right for you. We go through some diets physicians

and dietitians favor, and offer a rundown of behavioral and commercial diet programs.

First, here are some essential rules of building an eating plan that will give you the results you want.


BY ADAM GONZALEZ

Here’s a guide

to choosing

the best eatingplan for

your goals.

Rule #1: Exercise. Seems obvious, but regular physi-

cal activity has a more direct effect on your eating

habits than you may realize. Scientists have recently

discovered that exercise can strengthen the part of the brain responsible for “inhibitory control.” Said

the researchers in the journal Obesity Reviews :

“Increased physical activity may help compensate

and suppress the hedonic drive to over-eat.”

Exercise can also make the brain more sensitive to

physiological signs of fullness. Thus, the benefits of

exercise are short-term (affecting metabolism) and

long-term (affecting behavior). To get better results,

try to burn approximately 1,500–2,000 calories per

week through physical exercise.

Rule #2: Eat slowly. A recent study found that those

who ate fast were heavier. Specifically, fast eaters con-

sumed about 3.1 oz of food per minute, medium-speed

eaters ate 2.5 oz per minute, and slow eaters consumed

2 oz per minute. Interestingly, most people eat high-

calorie refined grains, such as white breads, pasta

and potatoes, faster than healthier whole grains. Also,

portions, people! Keep them modest.Rule #3: Choose behavioral programs if you need

extra motivation. This depends on the individual, but

the U.S. Preventive Services Task Force funded a study

that found that weight-loss programs that focus on

changing behaviors with eating plans were more

successful. These include commercial programs like

Weight Watchers, Jenny Craig and other plans that

involve group support, accountability, clear goals and

exercise encouragement.

Rule #4: Be patient. Don’t beat yourself up if the

weight doesn’t drop off even if you follow every fat-

losing edict in the universe. Sometimes the deck is

stacked against you due to our evolutionary wiring that

developed during periods of starvation. One recent

study in the New England Journal of Medicine strongly

suggests that weight regain has a lot more to do with

hormones involved in appetite regulation than lack of

willpower. Maintaining fat loss can be complicated, so

keep at it and make healthy living your first priority.how to win

at dieting



GET ACTIVE! 23

Conquer the scale with an

eating program that fits

your personal profile.



the best eating plans An expert panel convened by U.S. News & World Report

scored the most well-known diets on a scale of one to five,

with five being best. Here’s how they ranked.

1The Dash Diet (4.8). A diet designed to prevent high

blood pressure, DASH stands for Dietary Approaches to

Stop Hypertension. It’s endorsed by the U.S. Department of

Health and Human Services. It’s low in saturated fat and salt.

2 The TLC Diet (4.7). The Therapeutic Lifestyle Changes

diet was developed by the National Institutes of Health.

Designed for those with heart disease or at high risk for it, the

TLC diet is low in saturated fat (less than 7% of calories), and

high in fiber and calcium.

3 Mediterranean Diet (4.6). Healthy and satisfying, this

eating plan includes plenty of fresh produce, whole

grains, heart-healthy fish and olive oil. You can also throw

back a glass or two of red wine with dinner.

4Mayo Clinic Diet (4.5). The plan promotes eating low-energy-dense food, so you feel fuller on fewer calories.

Recommended foods include whole-grain carbohydrates,

lean sources of protein such as legumes, fish and low-fat

dairy, and heart-healthy unsaturated fats.

5 Volumetrics Diet (4.5). Volumetrics, like the Mayo Clinic

plan, is designed to promote satiety through low-density foods

like fruit, vegetables, whole grains, nonfat dairy and lean meats.

Here are other diets that were scored:

6) Weight Watchers (4.4)

7) Jenny Craig (4.3)

8) Ornish Diet (4.1)

9) Vegetarian Diet (4)

10) Nutrisystem Diet (3.9)

11) Glycemic-Index Diet (3.5)

12) SlimFast Diet (3.5)

13) Zone Diet (3.5)

14) South Beach Diet (3.5)

15) Eco-Atkins Diet (3.1)

16) Medifast Diet (3)

17) Vegan Diet (3)

18) Paleo Diet (3)

19) Raw Food Diet (2.2)

20) Atkins Diet (2)

Sowhat’s best for you?Depends

on your goal. The panel that scored

these diets distinguished between

the best weight-loss plans (Weight

Watchers and Jenny Craig), best

diabetes plans (DASH and Mayo

Clinic) and heart-healthy plans

(Ornish and TLC). This is no

one-size-fits-all list.

Also, some people choose eating plans like raw food and

vegetarian diets for reasons that have to do with philosophical

viewpoints or concerns about how food is prepared and man-

ufactured before being sold in supermarkets.

prepared-meal plans A study published in the Archives of Internal Medicine com-

pared prepared-meal plans like Jenny Craig and Nutrisystem

to traditional diets. Of the 302 overweight patients participat-

ing in the randomized study, many were suffering from

hypertension, dyslipidemia (too much fat in their blood)

and/or type 2 diabetes. The doctors found that people on

both diets lost weight and improved their blood pressure and

cholesterol levels, but the group that used prepared meals

“showed greater improvement in quality of life … and com-

pliance.” In other words, it can be easier to stick to a healthy

eating plan if someone else is making the choices for you.

I how do i finda plan? There are dozens of companies that will deliver prepared

meals to your home or office. Some are probably familiar, but

there are many choices out there, each of which offers some-

thing a little different. You should familiarize yourself with the

various options on their company websites.

Some prepared-meal plans allow you to customize nearly

every item of your menu; others follow a more rigid structure,

with some room for substitutions based on personal tastes

and allergies.

Also consider how much support you’ll want. Programs

have different levels of reinforcement, including in-person

meetings, telephone check-ins with counselors, on-call

nutritionists, and online chats and discussion forums. Even

if you want to go it alone, at least be open to trying support

options, as some companies report better results with

their clients who participate in support programs.

And, of course, a major consid-

eration is price (which can vary


Low-density foods like low-

fat dairy, fish and veggies

offer fullness on fewer bites.



a lot), and exact pricing information can be

extremely difficult to find on many of these

companies’ websites. Before committing to

any plan, you should know exactly how

much you’ll be paying, when you can cancel

if you don’t like it, and how to suspend food

deliveries if you’re traveling.

Do your research and narrow your options

online. Write down questions as they occur

to you, then call each company’s toll-free

line with any questions you might have.

Compare the answers. Was the representa-

tive helpful, knowledgeable and friendly?

I is it right for me? See if you find yourself on our top 10 list

of people who might benefit from a meal-

delivery service.• People with low self-control. If you’ve

failed at other weight-loss plans because it’s

too easy to take a second helping or sneak a

scoop (or two) of ice cream, portioned meals

can be a good way to regulate impulse eating.

• People who don’t cook. If your usual dinner

involves a microwave and an entrée from the grocery freezer

case, these prepared-meal programs will seem familiar and, in

many cases, be healthier than supermarket frozen dinners.

• People with portion-control problems. If your particular

dieting devil is too much food rather than the wrong foods,

any of these programs might help you retrain your eye — and

your stomach. When nutrition labels discuss serving sizes, for

instance, one serving of meat is 3 oz, or the size of a deck of

playing cards. Prepared-meal plans can help you recognize

what nutritionists mean by one serving of meat or two servings

of vegetables.

• People who find menu planning stressful. Shopping, ingre-

dient checking, weighing and measuring, and counting points

or calories can be enough to sink a dedicated dieter. Prepared

meals eliminate all the calculation and guesswork, letting you

concentrate on weight loss and exercise.

• People who skip meals. One big component of diet success

is keeping your body fueled all day. Most of the plans include

three meals plus snacks. If you’re the type who skips break-fast and ends up gorging at dinner (or after dinner), prepared-

meal plans can help you develop healthier, more balanced

eating habits.

• People who are emotional eaters. Do you find yourself

eating more, or almost unconsciously, when unhappy or

under stress? While a prepared-meal diet can’t address

the root causes of emotional eating, it can force you to

be more aware of everything you put in your mouth, con-

necting food with actual hunger.

• People who want to eat at home more often. If you’re

time-crunched and find yourself gobbling fast food

several times a week, a prepared-meal plan can be a good

way to meld convenience with better nutrition.

• People who don’t travel extensively. While all the major

plans allow you to stop and start deliveries, you have to keep

on top of your orders — and it’s easy to fall into bad old eat-

ing habits while you’re on the road.

• People who are realistic about expectations. No prepared

meal can taste as good as homemade chicken and dumplings,

or the carbonara at your favorite Italian restaurant.

• People who can afford it. None of these plans costs less

than $10 a day per person, and most are between $20 and $50

a day, making them impractical for many families. You’ll be

saving money on groceries, but even so, a plan that costs $18

per day adds up to $540 per month for one person.

Remember: A delivered-meal plan isn’t right for everyone,

and it’s definitely not a permanent solution to weight loss.

You need to be ready to learn how to make some gentle, per-

manent changes in your relationship with food. All of these

plans offer assistance in dealing with portion sizes and better

ingredients. For some people, prepared meals are just what

they need to start making healthier choices. I

If your dieting devil is too much

food rather than the wrong foods,

these plans may help you retrainyour eye — and your stomach.

P h o t o : T h i n k s t o c k

Prepared-meal plans can

help those with self-control

issues about diet compliance.

GET ACTIVE! 25



“hardwired” for

success

W e’ve come a long way from the days when

we wore loincloths and dragged our

knuckles in the dirt. Today, we have the

advantages of electricity, easily accessible food and

mechanical transportation. That’s the good news. It’s

also the bad news — for our bodies.

Cavemen didn’t have treadmills, diet plans or

weight machines, yet they were fit and energized

enough to chase down prey and survive the harsh

environment of the Paleolithic era. While our tech-

nological achievements and intellectual develop-

ment have progressed dramatically, our bodies are

a little more stubborn. They’re resistant to change,

biased toward homeostasis.

This genetic predetermination is at the heart of a

compelling new book called “Hardwired for Fitness”

(Basic Health, 2011), written by Robert Portman, PhD,

and John Ivy, PhD. Longtime training and nutrition

authorities, Portman and Ivy painstakingly studied thelatest research on evolutionary biology and its relation

to exercise and nutrition, and realized how much our

current lifestyles undermine our natural physical

potential. We may be living in the 21st century, but our

biological systems are still stuck in the past.

How your evolutionarycircuitry can

help you maximizeyour body’s potential.

BY JIM BRANDT

GET ACTIVE! 29





tuning in to your body’srhythmsPortman says that our Paleolithic

ancestors relied on survival mecha-

nisms that had a lot to do with the

timing of our metabolic pathways

and circadian rhythms, those 24-hour

biological clocks that drive our

physiological processes. “There’s a

tremendous body of research that

shows that circadian rhythms control

all of these pathways,” say Portman.

“They’re part of our DNA.”

He gives an example of somebody

who works a graveyard shift. “We are not

nocturnal creatures. We don’t have the

eyesight or hearing to hunt at night.

Night-shift workers tend to have a muchhigher incidence of type 2 diabetes and

obesity, and the reason is that they can’t

process food into energy very efficiently.”

These “hardwired” genetic qualities

are one reason why most diets don’t

work: They go against our body’s natu-

ral metabolic rhythms. The solution,

says Portman, is timing your training

and nutrition to take advantage of the

way our bodies are primed to operate.

“If you begin to resynchronize your

metabolic circuitry, your fitness

circuitry, it becomes far easier to get

into shape and stay in shape,” says

Portman. “That’s really what ‘Hardwired

for Fitness’ is about.”

The book presents detailed training

charts, meal plans and clear directives

on how to take advantage of the “four

functional intervals of the day” and the

best times of the day for your body to

utilize carbs and protein.

THE FUNCTIONAL EATING PLANOur bodies have remarkable metabolic capabilities.

The challenge is knowing how to realize this metabolic

potential. Functional eating is a powerful new tool to

help do just that.

Recognizing how the body’s metabolic needs change over

the course of the day is the first step to implementing a func-

tional eating plan. There are three primary functional intervals in the day:

7AM to 9 AM

When you are sleeping, your body calls upon energy reserves stored in muscle

and fat cells to maintain minimal function. This process involves the stress hor-

mone cortisol. Just prior to daybreak, cortisol levels are highest. The morning

interval is critical to reduce cortisol levels and prime your metabolic machinery.

9 AM to 5 PMWe are hardwired to be active during daylight hours. As a result, the metabolic

machinery that converts food into energy is in a heightened state of activation

during this interval.

5 PM to 11 PM

During this period of the day, the pathways responsible for building and repairing

protein are most active.

Functional eating is simply a matter of eating appropriately for each functional time

period of the day. Doing so is as easy as following these seven basic guidelines.

I Never skip breakfast. The ideal breakfast consists of about 80% carbs and

20% protein. This ratio will not only reduce cortisol levels, but also replenish

muscle energy stores depleted while you were sleeping.

I Eat high-carbohydrate foods between 9 a.m. and 1 p.m. to ensure that the

muscles and brain have sufficient energy.

I Decrease consumption of carbohydrate-rich foods throughout the afternoon

and evening.

I Consume 55% of your daily calories by 1 p.m. to parallel the body’s energy

needs.

I Eat high-protein foods between 5 p.m. and 8 p.m. The protein turnover circuit

is most active during this period because it is not competing with the path-

ways responsible for generating energy.

I

Keep fat intake to a minimum in the morning and throughout most of the day,but increase your intake of healthy (mainly plant) fats in the evening. Since

these fats are especially potent suppressors of hunger, this strategy helps keep

you full in the period between dinner and bedtime.

I Whatever time of day you work out, make sure you pay close attention to your

fueling and recovery nutrition.

— Robert Portman, PhD, a well-known sports science researcher, is coauthor of

“Nutrient Timing.” “The Functional Eating Plan” is summarized from his latest

book, “Hardwired for Fitness.”

“Much of the current

thinking about diet

and exercise isn’t

really consistent

with how our bodiesreally work,” says

Portman.



“You have four circuits,” explains

Portman. “You have an energy circuit,

an appetite circuit, a stress circuit and

a protein turnover circuit. Once you

begin to screw with your circuitry, you

have problems.”

you can’t beat mothernatureToo many people set themselves up for

failure because they’re working against

their DNA. “Much of the current think-

ing about diet and exercise isn’t really

consistent with how our bodies really

work,” says Portman.Certain modern lifestyle habits, like

lack of sleep (less than eight hours

per night), disrupt our genetically pro-

grammed metabolic pathways, elevating

cortisol and creating inefficient nutrient

processing. Crash dieting is another

significant disruption to our built-in

circuitry, which is why weight regain

is such a common consequence of

restrictive, short-term diets.

Portman and his co-author Ivy have

identified precise models that will

restore your natural rhythms and propel

you into a “red zone” of hyper-efficiency.

One example Portman gave us is about

exercise: “There actually is a better

time to exercise based on our circadian

rhythms, and it tends to be late after-

noon. So if you’re doing strength training

and you want to maximize

your efforts, you’re better

off doing it in the late

afternoon. There is a lot

of data that has to do with

our circadian rhythm and

body temperature, which

correlates with the effi-

ciency of strength and

power improvements.”

Portman emphasizes

that it’s important to exer-

cise whether or not you

can incorporate the late-

afternoon workout, and

there are numerous other

ways to take advantage of

your preinstalled circuitry that are easy to introduce

into your schedule. With

nutrient timing and other

techniques that Portman

and Ivy have developed,

you’ll be better able to

control your hormonal

responses and increase

your energy levels. You’ll

learn to work with your

body’s endogenous systems

instead of fighting them.

Says Portman: “Once you recognize

the interrelationships between the cir-

cuits and how they are turned on and

off, you can implement a program so

that your fitness circuitry is helping you

achieve your fitness goals rather than

serving as an obstacle.” I

GET ACTIVE! 31


GET THE BOOK!

“Hardwired for Fitness” is available

at bookstores everywhere, or

you can order directly from the

publisher (call 800/575-8890

or visit basichealthpub.com).

There actually is a better time to exercise based on our

circadian rhythms, and it tends to be late afternoon.



Here’s a women’s guide to sculpting gorgeous glutes.

W ithout question, women have more trouble firming up the backside than any other area of

the body. This is the first place women tend to store fat, making it especially difficult to tone.

Worse yet, this region is prone to cellulite, bringing about the dreaded “cottage cheese” appearance.

Training won’t, by itself, reduce excess fat in your hamstrings and butt. As I noted earlier, you

cannot spot-reduce body fat. But by combining training with a proper nutritional regimen, you

can sculpt these muscles to create an enviable posterior. If your butt is flat, you can shape it to

give a rounded appearance. If your hamstrings are loose, you can tone them to achieve a rock-

hard look. Regardless of your present condition, with a little hard work, a firm, shapely backside

can be yours.

BestSeatin theHouse

GET ACTIVE! 33

BY BRAD SCHOENFELD



Bodysculpting Routine You can activate the hamstrings at both the hip and knee joints,

but the glutes only at the hip. Thus, the hamstrings and glutes

are classified into movements that train both muscle complexes

together and exercises that target each complex individually.

Group1:

Stiff-legged deadlifts, back kicks, good mornings, hyperextensions,

and similar variations

Although they use only one joint (the hip) in performance,

these exercises are compound movements (movements using

several different parts) in disguise. The lower back (spinal

erectors), glutes and hamstrings are all involved in their exe-

cution. To maximize the stress to the hamstrings and glutes,

you must focus on contracting them on each repetition

(although the lumbar muscles are still involved as stabilizers).

Group2:Leg curls and similar variations

These movements focus on the hamstrings, with minimal stress

on the glutes and lower back. (The calves also play a small, sec-

ondary role in exercise performance). Leg curls provide several

alternatives (standing, seated, kneeling, lying), and you can

perform them using both legs together or one at a time.

Group3:

Abductor exercises and similar variations

These exercises focus on the glutes, with only minimal activation

of the hamstrings. Abduction movements (that is, bringing your

leg away from the midline of your body) target the gluteus medius

and gluteus minimus, which are often overpowered by the much

larger gluteus maximus.These exercises produce superior gluteal

shape, giving your butt a tight, toned appearance.

Bodysculpting Tips• You should be careful doing any of the exercises in Group 1 if

you have previously injured your lower back. The muscles of the

lower back (spinal erectors) are highly involved in the perform-

ance of these movements and can receive excessive stress,

especially when you use weights. If this is a concern, you should

employ unweighted versions of these movements (such as hyper-

extensions) that safely stimulate the hamstrings and glutes while

simultaneously strengthening the muscles of the lower back.• To apply proper stress to your glutes, you must concentrate on

contracting these muscles on every repetition.Women generally

have difficulty understanding how to contract their glutes prop-

erly during exercise performance. If this is your concern, practice

the movement without weights until it becomes second nature.

• An excellent way to increase the muscle tone of the glutes

is to supplement your training with butt squeezes (a method

called isotension). This technique is both effective and

extremely convenient. You can perform them almost any where,

including when you are on the couch watching television, in line

at the supermarket, or in bed before sleep. Simply contract your

glute muscles, hold the squeeze for as long as possible (aim for

30 seconds or more), then release. After you are comfortable

with the technique, try to do them in sets, counting each squeeze

as one repetition. Perform 3 sets of 15 repetitions several times a

week and you’ll soon have buns of steel!

• During open-chain hamstring exercises (leg curls and their

variations), you can shift emphasis to various muscles of the

hamstrings by varying your leg position. Turning your legs

slightly outward (external hip rotation) targets the biceps

femoris, while turning your legs slightly inward (internal hip

rotation) works the semitendinosus and semimembranosus

to a greater degree. Be careful, though, to stay within a com-

fortable range; excessive hip rotation when combined with

intense knee flexion can lead to a joint-related injury.

The ExercisesHYPEREXTENSION

Begin by lying prone in a Roman chair with your thighs resting on the

restraint pad and your heels hooked under the rollers. Keep your hands

across your chest and arch your lower back. Slowly raise your torso

upward until it is just short of perpendicular with the floor. Contract

your glutes, and then reverse direction, returning to the start position.

REVERSEHYPEREXTENSION

Begin by lying facedown on a flat bench with your lower body

hanging off the end of the bench and your feet just touching the

floor. Grasp the sides of the bench with both hands to support

your body. Slowly raise your feet upward until they are parallel

with the ground, contracting your glutes at the top of the move.

Then reverse direction and return your legs to the start position.




GET ACTIVE! 35

P h o t o s : C o u r t e s y H u m a n K i n e t i c s

BUTT BLASTER (above)

Begin by kneeling in a Butt Blaster machine. Place your

forearms on the arm pads and your left foot on the

footplate. Slowly push back your left leg; stop just short

of locking your knee. Contract your glutes, and then

reverse direction, slowly returning to the start position.

Repeat with your right leg after finishing the desired

number of reps with your left leg.

CABLEBACKKICKBegin by attaching a cuff to a low cable pulley and to your right

ankle. Face the weight stack and grasp a sturdy part of the

machine for support. Slowly bring your right leg back as far as

comfortably possible without moving your upper torso. Contract

your glutes. Slowly return to the start position. Repeat with your

left leg after finishing the desired number of reps with your right leg.

GOODMORNING

Begin by resting a barbell across your shoulders, grasping the

bar on both sides to keep it balanced. Assume a shoulder-width

or slightly wider stance and keep your lower back taut through-

out the movement. Slowly bend forward at the waist until your

upper body is roughly parallel with the floor. In a controlled fashion,

slowly reverse direction, contracting your glutes as you raise

your body back to the start position.

STIFF-LEGGEDDEADLIFT

Begin by standing with your feet shoulder-width apart. Grasp

two dumbbells and let them hang in front of your body. Keeping

your knees straight, slowly bend forward at the hips and lower

the dumbbells until you feel an intense stretch in your ham-

strings. Then reverse direction, contracting your glutes as you

rise upward to the start position.

SEATEDLEGCURL

Begin by sitting in a seated leg curl machine and placing your heels

over the roller pads. Lower the leg restraint over your thighs so thatthey are secure. Slowly press your feet downward as far as com-

fortably possible, contracting your hamstrings when your knees are

fully bent. Then reverse direction and return to the start position.

KNEELINGLEGCURL

Begin by kneeling in a kneeling leg curl machine, placing your left

heel underneath the roller pad. Place your forearms on the restraint

pads for support. Slowly lift your left foot upward, stopping just

short of touching your butt or as far as comfortably possible.

Contract your left hamstring, and then reverse direction, returning

to the start position. After performing the desired number of repeti-

tions, repeat the exercise with your right leg.

LYINGLEG CURL (at left)

Begin by lying facedown on a lying leg curl machine, with your heels hooked underneath the roller pads. Keeping your

thighs pressed to the machine’s surface, slowly lift your feet upward, stopping just short of touching your butt or as far

as comfortably possible. Contract your hamstrings, and then reverse direction, returning to the start position. To increase

stress to the hamstrings, choose a machine that permits a bend at the hips. To perform the move at home, attach ankle

weights to both ankles. Lie down on a bench and perform the move as described.



STANDINGCABLELEGCURL

(above, including at home)

Begin by attaching a cuff to a low cable pulley and then

securing the cuff to your right ankle. Position yourself sothat you are facing the weight stack, and grasp a sturdy

portion of the machine for support. Slowly flex your right

knee, stopping just short of touching your butt with your

foot as far as comfortably possible. Contract your right

hamstrings, and then reverse direction, returning to the

start position. After performing the desired number of

repetitions, repeat the exercise with your left leg. At

home, attach a strength band to a stationary object and

then fasten it to your ankle. Grab on to a stationaryobject and perform the move as described.

MACHINEABDUCTION

Begin by sitting in an abductor machine, and with your legs

together, place your outer thighs on the restraint pads.

Slowly force your legs apart as far as comfortably possible.

Contract your glutes, and then reverse direction, returning

to the start position.

CABLE ABDUCTOR PULL

Attach a cuff to a low cable pulley and then secure the cuff to

your right ankle. Position yourself so that your left side faces the

weight stack and grasp a sturdy portion of the machine for sup-

port. Pull your right leg across your left leg and directly out to the

side. Contract your glutes, and then slowly return your leg along

the same path back to the start position. After finishing the

desired number of repetitions, invert the position and repeat with

the left leg.

LYING ABDUCTION

Begin by lying down on your left side. Bend your left leg at a

90-degree angle and bring your left foot to rest underneath your

right knee. Keeping your right leg straight, slowly raise it as high

as possible. Contract your glutes, and return to the start position.

After finishing the desired number of repetitions, turn over and

repeat the process with your left leg. For added intensity, attach

leg weights to your ankles. I


At Home

Get the Book!

“Sculpting Her Body Perfect” by

Brad Schoenfeld is filled with great

training routines for all body parts,

along with tips on cardiovascular

training, all designed specifically for

women. Buy it anywhere books are

sold or go to humankinetics.com.



The 759 was designed for the body in motion,unleashing your inner animal. So lace up a pair,

scope out your target and let your spirit run wild.

© 2 0 1 0 N e w B

a l a n c e A t h l e t i c S h o e ,

I n c .

newbalance.comJames Carney, Team New Balance



GettingYourWorkout

atWorkYou’ve read the statistics about the

damage to your health that results from

spending too many sedentary hours at your

desk. Some exercise advocates suggest

several “walking breaks” throughout the

day, but one enterprising company came

up with a much more elegant solution. It’s

called a “kickstand desk.”

As you can see from the photo, it’s a

simple, stripped-down desk surface with

metallic legs that has a stationary bicycle

for a chair. It retails for $1,499, and can

be ordered at kickstandfurniture.com.

Since so many of our jobs make us feel

like we’re going nowhere fast, you may

as well get something for your trouble.

Learn to

Love YourWorkout

If going to the gym sometimes feels

like you’re on a visit to a session with

the Marquis de Sade, then you’ll

understand the title of a new book

“Working Out Sucks! (And Why It

Doesn’t Have to): The Only 21-Day

Kick-Start Plan for Total Health and

Fitness You'll Ever Need.” Written by Chuck Runyon, CEO of

Anytime Fitness, the world’s fastest-growing health-club chain, the book aims to

“speak truth to blubber” in changing the way you approach training by giving

you strategies that defy long-held myths and misconceptions about working out.

Helping Runyon “deprogram” you from bad habits are co-authors psychologist

Rebecca Derossett and dietitian and personal trainer Brian Zehetner. Together, they’ve

developed a 21-day plan that gives you no-nonsense advice in utilizing fitness and

health techniques that will motivate you to finally rid yourself of destructive attitudes.

Go to amazon.com or other fine bookseller to get your copy now.

::Culture&Community

By now, everybody owns some type of mp3 player, whether it’s an iPod or smartphone, so hooking up to musica l

motivation while working out is automatic for many people. Smart people, that is, because studies have

shown that jamming to adrenaline-fueled tunes while exercising — especially when running and performingother cardio routines — helps to increase the effectiveness of your workout. It also makes the session go

by quicker and more enjoyably.

To create the perfect musical collection, check out jog.fm. This site presents a multitude of heart-pounding

playlists created by jog.fm members, who post their selections under “running,” “walking” or “cycling.”It’s free to join, and you can create your own public playlist for the site. Jog.fm is also available as an appfor $1.99.

You can play workout DJ to a broader audience by posting a public workout playlist on iTunes by using the“Ping” application. Now go out there and feel the beat.

WHEN “THIN” WASN’T INThe endlessly entertaining website retronaut.co

brings us a few vintage body-beautiful ads that

appeared decades past that decried the scourge

of skinny women. That’s right: numerous ads

appeared offering yeast-based supplements that

would help women fill out their figures.“You

can’t afford to be skinny!”? Tell that to Kate Moss.

It goes to show you that while body ideals

change, pressure to conform to contemporary

standards of beauty are always with us.

songs to sweat by




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

Receive the digital version of Get Active! via email for free! It’s like having a personal

trainer on your desktop.

The digital edition offers an interactive experience with easy-to-navigate links for quick

access to the practical tips, healthy recipes and can’t-miss workouts you’ve come to

expect in every issue.

And as a digital subscriber, you’ll be the first to readGet Active!

– even before the printededition comes out.

Find us at facebook.com/getactivemagazine



::Results


Betty’s planking talent and weight-loss

story earned her an invitation to NBC’s“Today Show” last spring. On the show,

for the first time in nearly 60 years, in

front of a national TV audience, Betty

wore a swimsuit. Her eye-catching red

polka-dot suit (see photo above) was a

smashing success.

“I was nervous at first,” admits Betty.

“But it was an opportunity I couldn’t

pass up. Two years ago, I was so sick

and unhealthy that I nearly died. Now,

I’m living life to the fullest.” I

TWO YEARS AGO, AT AGE 69, Betty Lou Sweeney was

admitted to a hospital with a series of life-threatening

health issues. She weighed more than 230 lb, and her

outlook was grim. Her kidneys began to shut down,and doctors told her husband that, most likely, she

would not be returning home. Somehow, Betty Lou

managed to pull through.

Determined to make the most of her second

chance, Betty made a vow to herself to begin leading

a healthier lifestyle. When an Anytime Fitness club

opened in Plover, Wis.,

Betty stopped in, liked

what she saw and

signed up. Barely able

to walk on the tread-

mill at first, Betty

approached a personal

trainer, Dave Candra,

for help and advice.

The two hit it off

immediately. The harder Dave pushed, the more Betty

asked him to raise the bar.

“It’s fun to see how much you can do,” Betty says. “I

think a lot of people sell themselves short. You’ll never

know what you can do if you never try.”

Having moved from foster home to foster home as a

child, Betty knew that nothing in life comes easy. She understood that big changes

require hard work and determination — and she proved more than willing to put in

the work required to transform her life. Training with Dave three days a week, andexercising on her own at the club an additional three days a week, Betty steadily lost

weight and gained strength.

“The more weight I lost, the more energy I had and the stronger I became,” Betty

says. “Eating right is important, too. It’s all connected. Once you understand that, it

becomes easier to make smart choices.”

Over the course of about 18 months, Betty lost more than 100 lb and realized that

she had an unusual talent for one particular exercise: abdominal planks. Although

elite athletes have trouble “planking” for more than a few minutes at a time, Betty

recently set a new world record for planking — 35:44! For a professional athlete,

a 35-minute plank would be incredible. For a 71-year-old woman, with six grand-

children and four great-grandchildren, it’s nearly inconceivable.

Betty Lou SweeneyHometown: Plover, Wis.

Weight Before: 230 lb

Weight Now: 120 lb

Betty’s Message: “You’ll never

know what you can do if

you never try.”

Living Lifeto the FullestBetty Lou Sweeney proves that age

is no obstacle.



BLADESTECHNOLOGY RUNS WITH YOUIt’s all you need for the perfect run. With progressive cushioning it’s

smooth at a jog, yet explosive and spring-like when you shift into

high gear. Mirinda tears it up in the Kwicky Blade-Light.™

kswiss.com/blades



Enjoy Discounted Guest

Privileges Worldwide

When You Travel

If your club is a member of IHRSA and participates in thePassport Program, you are eligible for guest privileges at a

network of clubs worldwide when you travel.

Ask a club employee for program details.

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Winter 2012 Get Active! Magazine

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