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![PRODUCT INFORMATION most litters were aborted or resorbed. No toxicity was observed at 140 mcg/kg (approximately 6 times the MRDID in adults on a mcg/m2 basis).
NASONEX® When rats received subcutaneous doses of mometasone furoate throughout pregnancy or during the later stages of pregnancy, 15 mcg/kg
(less than the MRDID in adults on a mcg/m2 basis) caused prolonged and difficult labor and reduced the number of live births, birth weight,
(mometasone furoate monohydrate) and early pup survival. Similar effects were not observed at 7.5 mcg/kg (less than the MRDID in adults on a mcg/m2 basis).
There are no adequate and well-controlled studies in pregnant women. NASONEX Nasal Spray, 50 mcg, like other corticosteroids, should
Nasal Spray, 50 mcg* be used during pregnancy only if the potential benefits justify the potential risk to the fetus. Experience with oral corticosteroids since their
introduction in pharmacologic, as opposed to physiologic, doses suggests that rodents are more prone to teratogenic effects from cortico-
FOR INTRANASAL USE ONLY steroids than humans. In addition, because there is a natural increase in corticosteroid production during pregnancy, most women will
*calculated on the anhydrous basis require a lower exogenous corticosteroid dose and many will not need corticosteroid treatment during pregnancy.
Nonteratogenic Effects: Hypoadrenalism may occur in infants born to women receiving corticosteroids during pregnancy. Such infants
BRIEF SUMMARY (For full Prescribing Information, see package insert.) should be carefully monitored.
INDICATIONS AND USAGE NASONEX Nasal Spray, 50 mcg is indicated for the treatment of the nasal symptoms of seasonal allergic and Nursing Mothers: It is not known if mometasone furoate is excreted in human milk. Because other corticosteroids are excreted in human
perennial allergic rhinitis, in adults and pediatric patients 2 years of age and older. NASONEX Nasal Spray, 50 mcg is indicated for the pro- milk, caution should be used when NASONEX Nasal Spray, 50 mcg is administered to nursing women.
phylaxis of the nasal symptoms of seasonal allergic rhinitis in adult and adolescent patients 12 years and older. In patients with a known sea- Pediatric Use: Controlled clinical studies have shown intranasal corticosteroids may cause a reduction in growth velocity in pediatric
sonal allergen that precipitates nasal symptoms of seasonal allergic rhinitis, initiation of prophylaxis with NASONEX Nasal Spray, 50 mcg is patients. This effect has been observed in the absence of laboratory evidence of hypothalamic-pituitary-adrenal (HPA) axis suppression, sug-
recommended 2 to 4 weeks prior to the anticipated start of the pollen season. Safety and effectiveness of NASONEX Nasal Spray, 50 mcg in gesting that growth velocity is a more sensitive indicator of systemic corticosteroid exposure in pediatric patients than some commonly used
pediatric patients less than 2 years of age have not been established. tests of HPA axis function. The long-term effects of this reduction in growth velocity associated with intranasal corticosteroids, including the
NASONEX Nasal Spray, 50 mcg, is indicated for the treatment of nasal polyps in patients 18 years of age and older. Safety and effectiveness impact on final adult height, are unknown. The potential for “catch up” growth following discontinuation of treatment with intranasal corti-
of NASONEX Nasal Spray, 50 mcg, for the treatment of nasal polyps in pediatric patients less than 18 years of age have not been established. costeroids has not been adequately studied. The growth of pediatric patients receiving intranasal corticosteroids, including NASONEX Nasal
CONTRAINDICATIONS Hypersensitivity to any of the ingredients of this preparation contraindicates its use. Spray, 50 mcg, should be monitored routinely (eg, via stadiometry). The potential growth effects of prolonged treatment should be weighed
against clinical benefits obtained and the availability of safe and effective noncorticosteroid treatment alternatives. To minimize the systemic
effects of intranasal corticosteroids, including NASONEX Nasal Spray, 50 mcg, each patient should be titrated to his/her lowest effective dose.
Seven hundred and twenty (720) patients 3 to 11 years of age with allergic rhinitis were treated with mometasone furoate nasal spray,
50 mcg (100 mcg total daily dose) in controlled clinical trials (see CLINICAL PHARMACOLOGY, Clinical Studies section). Twenty-eight (28)
patients 2 to 5 years of age with allergic rhinitis were treated with mometasone furoate nasal spray, 50 mcg (100 mcg total daily dose) in a
controlled trial to evaluate safety (see CLINICAL PHARMACOLOGY, Pharmacokinetics section). Safety and effectiveness in children less than
2 years of age with allergic rhinitis and in children less than 18 years of age with nasal polyps have not been established.
A clinical study has been conducted for 1 year in pediatric patients with allergic rhinitis (ages 3 to 9 years) to assess the effect of NASONEX
Nasal Spray, 50 mcg (100 mcg total daily dose) on growth velocity. No statistically significant effect on growth velocity was observed for
NASONEX Nasal Spray, 50 mcg compared to placebo. No evidence of clinically relevant HPA axis suppression was observed following a
30-minute cosyntropin infusion.
The potential of NASONEX Nasal Spray, 50 mcg to cause growth suppression in susceptible patients or when given at higher doses can-
not be ruled out.
WARNINGS The replacement of a systemic corticosteroid with a topical corticosteroid can be accompanied by signs of adrenal insufficiency Geriatric Use: A total of 280 patients above 64 years of age with allergic rhinitis or nasal polyps (age range 64 to 86 years) have been treat-
and, in addition, some patients may experience symptoms of withdrawal; ie, joint and/or muscular pain, lassitude, and depression. Careful ed with NASONEX Nasal Spray, 50 mcg for up to 3 or 4 months, respectively. The adverse reactions reported in this population were similar
attention must be given when patients previously treated for prolonged periods with systemic corticosteroids are transferred to topical cor- in type and incidence to those reported by younger patients.
ticosteroids, with careful monitoring for acute adrenal insufficiency in response to stress. This is particularly important in those patients who ADVERSE REACTIONS Allergic Rhinitis. In controlled US and international clinical studies, a total of 3210 adult and adolescent patients
have associated asthma or other clinical conditions where too rapid a decrease in systemic corticosteroid dosing may cause a severe exac- ages 12 years and older with allergic rhinitis received treatment with NASONEX Nasal Spray, 50 mcg at doses of 50 to 800 mcg/day. The
erbation of their symptoms. majority of patients (n = 2103) were treated with 200 mcg/day. In controlled US and international studies, a total of 990 pediatric patients
If recommended doses of intranasal corticosteroids are exceeded or if individuals are particularly sensitive or predisposed by virtue of (ages 3 to 11 years) with allergic rhinitis received treatment with NASONEX Nasal Spray, 50 mcg, at doses of 25 to 200 mcg/day. The major-
recent systemic steroid therapy, symptoms of hypercorticism may occur, including very rare cases of menstrual irregularities, acneiform ity of pediatric patients (720) were treated with 100 mcg/day. A total of 513 adult, adolescent, and pediatric patients have been treated for
lesions, and cushingoid features. If such changes occur, topical corticosteroids should be discontinued slowly, consistent with accepted pro- 1 year or longer. The overall incidence of adverse events for patients treated with NASONEX Nasal Spray, 50 mcg was comparable to patients
cedures for discontinuing oral steroid therapy. treated with the vehicle placebo. Also, adverse events did not differ significantly based on age, sex, or race. Three percent or less of patients
Persons who are on drugs which suppress the immune system are more susceptible to infections than healthy individuals. Chickenpox and in clinical trials discontinued treatment because of adverse events; this rate was similar for the vehicle and active comparators.
measles, for example, can have a more serious or even fatal course in nonimmune children or adults on corticosteroids. In such children or All adverse events (regardless of relationship to treatment) reported by 5% or more of adult and adolescent patients ages 12 years and
adults who have not had these diseases, particular care should be taken to avoid exposure. How the dose, route, and duration of corticosteroid older who received NASONEX Nasal Spray, 50 mcg, 200 mcg/day and by pediatric patients ages 3 to 11 years who received NASONEX Nasal
administration affects the risk of developing a disseminated infection is not known. The contribution of the underlying disease and/or prior cor- Spray, 50 mcg, 100 mcg/day in clinical trials vs placebo and that were more common with NASONEX Nasal Spray, 50 mcg than placebo, are
ticosteroid treatment to the risk is also not known. If exposed to chickenpox, prophylaxis with varicella zoster immune globin (VZIG) may be displayed in the table below.
indicated. If exposed to measles, prophylaxis with pooled intramuscular immunoglobulin (IG) may be indicated. (See the respective package
inserts for complete VZIG and IG prescribing information.) If chickenpox develops, treatment with antiviral agents may be considered. ADVERSE EVENTS FROM CONTROLLED CLINICAL TRIALS IN SEASONAL ALLERGIC AND PERENNIAL ALLERGIC RHINITIS
PRECAUTIONS General: Intranasal corticosteroids may cause a reduction in growth velocity when administered to pediatric patients (see (PERCENT OF PATIENTS REPORTING)
PRECAUTIONS, Pediatric Use section). In clinical studies with NASONEX Nasal Spray, 50 mcg, the development of localized infections of Adult and Adolescent Patients 12 years and older Pediatric Patients Ages 3 to 11 years
the nose and pharynx with Candida albicans has occurred only rarely. When such an infection develops, use of NASONEX Nasal Spray, 50 mcg NASONEX 200 mcg VEHICLE PLACEBO NASONEX 100 mcg VEHICLE PLACEBO
should be discontinued and appropriate local or systemic therapy instituted, if needed. (n = 2103) (n = 1671) (n = 374) (n = 376)
Nasal corticosteroids should be used with caution, if at all, in patients with active or quiescent tuberculous infection of the respiratory tract,
or in untreated fungal, bacterial, systemic viral infections, or ocular herpes simplex. Headache 26 22 17 18
Rarely, immediate hypersensitivity reactions may occur after the intranasal administration of mometasone furoate monohydrate. Extremely Viral Infection 14 11 8 9
rare instances of wheezing have been reported. Pharyngitis 12 10 10 10
Rare instances of nasal septum perforation and increased intraocular pressure have also been reported following the intranasal application Epistaxis/Blood-Tinged Mucus 11 6 8 9
of aerosolized corticosteroids. As with any long-term topical treatment of the nasal cavity, patients using NASONEX Nasal Spray, 50 mcg over
several months or longer should be examined periodically for possible changes in the nasal mucosa. Coughing 7 6 13 15
Because of the inhibitory effect of corticosteroids on wound healing, patients who have experienced recent nasal septum ulcers, nasal sur- Upper Respiratory Tract Infection 6 2 5 4
gery, or nasal trauma should not use a nasal corticosteroid until healing has occurred. Dysmenorrhea 5 3 1 0
Glaucoma and cataract formation was evaluated in one controlled study of 12 weeks’ duration and one uncontrolled study of 12 months’
duration in patients treated with NASONEX Nasal Spray, 50 mcg at 200 mcg/day, using intraocular pressure measurements and slit lamp Musculoskeletal Pain 5 3 1 1
examination. No significant change from baseline was noted in the mean intraocular pressure measurements for the 141 NASONEX-treated Sinusitis 5 3 4 4
patients in the 12-week study, as compared with 141 placebo-treated patients. No individual NASONEX-treated patient was noted to have Vomiting 1 1 5 4
developed a significant elevation in intraocular pressure or cataracts in this 12-week study. Likewise, no significant change from baseline was Other adverse events which occurred in less than 5% but greater than or equal to 2% of mometasone furoate adult and adolescent patients
noted in the mean intraocular pressure measurements for the 139 NASONEX-treated patients in the 12-month study and again, no cataracts (ages 12 years and older) treated with 200-mcg doses (regardless of relationship to treatment), and more frequently than in the placebo
were detected in these patients. Nonetheless, nasal and inhaled corticosteroids have been associated with the development of glaucoma group included: arthralgia, asthma, bronchitis, chest pain, conjunctivitis, diarrhea, dyspepsia, earache, flu-like symptoms, myalgia, nausea,
and/or cataracts. Therefore, close follow-up is warranted in patients with a change in vision and with a history of glaucoma and/or cataracts. and rhinitis.
When nasal corticosteroids are used at excessive doses, systemic corticosteroid effects such as hypercorticism and adrenal suppression Other adverse events which occurred in less than 5% but greater than or equal to 2% of mometasone furoate pediatric patients ages 3 to
may appear. If such changes occur, NASONEX Nasal Spray, 50 mcg should be discontinued slowly, consistent with accepted procedures for 11 years treated with 100-mcg doses vs placebo (regardless of relationship to treatment) and more frequently than in the placebo group
discontinuing oral steroid therapy. included: diarrhea, nasal irritation, otitis media, and wheezing.
Information for Patients: Patients being treated with NASONEX Nasal Spray, 50 mcg should be given the following information and instruc- The adverse event (regardless of relationship to treatment) reported by 5% of pediatric patients ages 2 to 5 years who received NASONEX
tions. This information is intended to aid in the safe and effective use of this medication. It is not a disclosure of all intended or possible adverse Nasal Spray, 50 mcg, 100 mcg/day in a clinical trial vs placebo including 56 subjects (28 each NASONEX Nasal Spray, 50 mcg and placebo)
effects. Patients should use NASONEX Nasal Spray, 50 mcg at regular intervals (see DOSAGE AND ADMINISTRATION) since its effectiveness and that was more common with NASONEX Nasal Spray, 50 mcg than placebo, included: upper respiratory tract infection (7% vs 0%, respec-
depends on regular use. Improvement in nasal symptoms of allergic rhinitis has been shown to occur within 11 hours after the first dose based tively). The other adverse event which occurred in less than 5% but greater than or equal to 2% of mometasone furoate pediatric patients
on one single-dose, parallel-group study of patients in an outdoor “park” setting (park study) and one environmental exposure unit (EEU) study ages 2 to 5 years treated with 100-mcg doses vs placebo (regardless of relationship to treatment) and more frequently than in the placebo
and within 2 days after the first dose in two randomized, double-blind, placebo-controlled, parallel-group seasonal allergic rhinitis studies. group included: skin trauma.
Maximum benefit is usually achieved within 1 to 2 weeks after initiation of dosing. Patients should take the medication as directed and should Nasal Polyps. In controlled clinical studies, the types of adverse events observed in patients with nasal polyps were similar to those
not increase the prescribed dosage in an attempt to increase its effectiveness. Patients should contact their physician if symptoms do not observed for patients with allergic rhinitis. A total of 594 adult patients (ages 18 to 86 years) received NASONEX Nasal Spray, 50 mcg, at
improve, or if the condition worsens. To assure proper use of this nasal spray, and to attain maximum benefit, patients should read and follow doses of 200 mcg once or twice daily for up to 4 months for treatment of nasal polyps. The overall incidence of adverse events for patients
the accompanying Patient’s Instructions for Use carefully. Administration to young children should be aided by an adult. treated with NASONEX Nasal Spray, 50 mcg was comparable to patients treated with the placebo except for epistaxis, which was 9% for
Patients should be cautioned not to spray NASONEX Nasal Spray, 50 mcg into the eyes or directly onto the nasal septum. 200 mcg once daily, 13% for 200 mcg twice daily, and 5% for placebo.
Persons who are on immunosuppressant doses of corticosteroids should be warned to avoid exposure to chickenpox or measles, and Rare cases of nasal ulcers and nasal and oral candidiasis were also reported in patients treated with NASONEX Nasal Spray, 50 mcg, pri-
patients should also be advised that if they are exposed, medical advice should be sought without delay. marily in patients treated for longer than 4 weeks.
Carcinogenesis, Mutagenesis, Impairment of Fertility: In a 2-year carcinogenicity study in Sprague Dawley rats, mometasone furoate In postmarketing surveillance of this product, cases of nasal burning and irritation, anaphylaxis and angioedema, and rare cases of nasal
demonstrated no statistically significant increase in the incidence of tumors at inhalation doses up to 67 mcg/kg (approximately 1 and 2 times septal perforation have been reported. Disturbances of taste and smell have been reported very rarely.
the maximum recommended daily intranasal dose [MRDID] in adults [400 mcg] and children [100 mcg], respectively, on a mcg/m2 basis). In OVERDOSAGE There are no data available on the effects of acute or chronic overdosage with NASONEX Nasal Spray, 50 mcg. Because of
a 19-month carcinogenicity study in Swiss CD-1 mice, mometasone furoate demonstrated no statistically significant increase in the incidence low systemic bioavailability, and an absence of acute drug-related systemic findings in clinical studies, overdose is unlikely to require any
of tumors at inhalation doses up to 160 mcg/kg (approximately 2 times the MRDID in adults and children, respectively, on a mcg/m2 basis). therapy other than observation. Intranasal administration of 1600 mcg (4 times the recommended dose of NASONEX Nasal Spray, 50 mcg)
Mometasone furoate increased chromosomal aberrations in an in vitro Chinese hamster ovary-cell assay, but did not increase chromosomal daily for 29 days, to healthy human volunteers, was well tolerated with no increased incidence of adverse events. Single intranasal doses up
aberrations in an in vitro Chinese hamster lung cell assay. Mometasone furoate was not mutagenic in the Ames test or mouse-lymphoma assay, to 4000 mcg have been studied in human volunteers with no adverse effects reported. Single oral doses up to 8000 mcg have been studied
and was not clastogenic in an in vivo mouse micronucleus assay and a rat bone marrow chromosomal aberration assay or a mouse male germ- in human volunteers with no adverse effects reported. Chronic overdosage with any corticosteroid may result in signs or symptoms of hyper-
cell chromosomal aberration assay. Mometasone furoate also did not induce unscheduled DNA synthesis in vivo in rat hepatocytes. corticism (see PRECAUTIONS). Acute overdosage with this dosage form is unlikely since one bottle of NASONEX Nasal Spray, 50 mcg con-
In reproductive studies in rats, impairment of fertility was not produced by subcutaneous doses up to 15 mcg/kg (less than the MRDID in tains approximately 8500 mcg of mometasone furoate.
adults on a mcg/m2 basis).
Pregnancy: Teratogenic Effects: Pregnancy Category C: When administered to pregnant mice, rats, and rabbits, mometasone furoate
increased fetal malformations. The doses that produced malformations also decreased fetal growth, as measured by lower fetal weights
and/or delayed ossification. Mometasone furoate also caused dystocia and related complications when administered to rats during the end
of pregnancy.
In mice, mometasone furoate caused cleft palate at subcutaneous doses of 60 mcg/kg and above (less than the MRDID in adults on a
mcg/m2 basis). Fetal survival was reduced at 180 mcg/kg (approximately 2 times the MRDID in adults on a mcg/m2 basis). No toxicity was
observed at 20 mcg/kg (less than the MRDID in adults on a mcg/m2 basis).
In rats, mometasone furoate produced umbilical hernia at topical dermal doses of 600 mcg/kg and above (approximately 10 times the
MRDID in adults on a mcg/m2 basis). A dose of 300 mcg/kg (approximately 6 times the MRDID in adults on a mcg/m2 basis) produced delays
in ossification, but no malformations.
In rabbits, mometasone furoate caused multiple malformations (eg, flexed front paws, gallbladder agenesis, umbilical hernia, hydrocephaly) Schering Corporation
at topical dermal doses of 150 mcg/kg and above (approximately 6 times the MRDID in adults on a mcg/m2 basis). In an oral study, mometa- Kenilworth, NJ 07033 USA
sone furoate increased resorptions and caused cleft palate and/or head malformations (hydrocephaly or domed head) at 700 mcg/kg (approxi- Copyright © 1997, 2003, 2005, Schering Corporation. All rights reserved. Rev. 9/05
mately 30 times the MRDID in adults on a mcg/m2 basis). At 2800 mcg/kg (approximately 110 times the MRDID in adults on a mcg/m2 basis), 26405289T-JBS](https://image.slidesharecdn.com/fitness2010-04-100822060208-phpapp01/85/Fitness-2010-04-84-320.jpg)
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- 8. 44 Be a natural beauty. april l FITNESS 53 GET FIT NEWS Relieve neck 31 Polish it off with pretty, new hues. pain; drink milk to shed fat. 56 EXPRESS FITNESS Firm your booty in 15 minutes. 136 NUTRITION Q&A Sea salt vs. table salt; blood-type diets. 58 RUN/WALK GUIDE Group motivation; rain jackets. 138 DINNER IN 20 Satisfyingly good chicken BLT salad. 62 FIT FIX A Spinning regular learns to bike for real. 140 LIGHTEN UP Tasty, low-fat vegetarian lasagna. 67 PLAYTIME! Rev up your workout with cool gadgets. 143 GET CULTURED Spoon up By Lindsey Emery yogurt’s benefits. By Amanda Pressner 73 BEST GYMS IN AMERICA The 20 hottest body 150 MAKE OVER MY DIET Simple shops across the country. strategies for staying on By Nicole Dorsey-Straff a healthy-eating track. 166 By Virginia Sole-Smith 84 WALK IT OFF New moves to help you sculpt as you stride. 161 PANTRY RAID Stock up on By Martica Heaner, Ph.D. these smart food swaps. Eat like a king, By Amanda Pressner pay like a pauper. 93 FEET DREAMS It’s our biggest-ever shoe guide! 166 EAT HEALTHY FOR LESS Find your perfect pair. Delicious recipes that will By Rachel Sturtz save you time and money. By Liza Schoenfein HEALTH 101 LIVE HEALTHY NEWS Learn IN EVERY ISSUE to love squats; gum health. 10 ADVISORY BOARD/ CONTRIBUTORS 106 HEALTH Q&A Help for sore 12 EDITOR’S NOTE feet; heartburn during exercise. 14 YOU SAID IT 174 BUYER’S GUIDE 108 RECREATIONAL HAZARDS 176 THAT’S THE SPIRIT! Is pollution turning your workout toxic? By Karen Houppert WIN THE COVER LOOK! SCORE LAUREN’S LOOK WITH MAKEUP BY AVON. ON FACE: 119 BODY BLISS Time to make MAGIX CASHMERE FINISH FOUNDATION IN CREAMY peace with your body. NATURAL, $11; TRUE COLOR BLUSH IN CORAL RADIANCE, 84 125 “WHY I RUN” Four writers $8. ON EYES: TRUE COLOR EYESHADOW IN CLASSIC share what happens MOCHA, $4; SUPEREXTENDEND MASCARA IN BROWN, $8.50. 8.50. when rubber hits the road. ON LIPS: ULTRA COLOR RICH MEGA IMPACT LIPSTICK TICK IN PINK POP, $8. TO ENTER, R, Take a stroll to tone your NUTRITION E-MAIL YOUR NAME, ADDRESS AND PHONE NUMBER WITH RESS H trouble zones. 133 EAT RIGHT NEWS Food label THE SUBJECT LINE “APRIL COVER LOOK” TO COVER scoop; a better brunch. LOOK@FITNESSMAGAZINE NE .COM (OFFICIAL ENTRY INFO,O, PAGE 174). ON OUR COVER LAUREN BEDFORD, ELITE MODELS. PHOTOGRAPHED BY ERICKA MCCONNELL. KA CONNELL. HAIR AND MAKEUP: SUZANNE KATZ FOR LANCOME AT KRAMER + KRAMER. SAHA BIKINI. SISCO FAMILY JEWELS AMILY JEWE BRACELET. SHOT ON LOCATION AT EL CONQUISTADOR RESORT, FAJARDO, PUERTO RICO, ELCONRESORT.COM SORT C
- 9. asics.com sound mind sound body running cleanses the mind and body
- 10. EDIToR IN CHIEfBETTY S. WONg PUBlISHER lEE D. SlATTERY Creative Director jOHN HERR group associate Publisher/marketing vANESSA D. REED Executive Editor PAMElA g. O’BRIEN associate Publisher ERIc ScHWARzkOPF managing Editor kATHY gREEN Sales Development and food and Beverage Director SuSAN SAgAN lEvITAN articles Director julIA SAvAcOOl Beauty Director lORI M. BlINDER Health Director TARA O’REIllY OuTlY fITNESS account managers SAMANTHA gORDON, kEENAN kEllY fitness Director MARY cHRIST ANDERSON Chicago office: midwest managers ERIcA AlPERS, kIM SkIPPER Senior fitness Editor lINDSEY EMERY San francisco office: Western manager AMY MAcAulEY fEaTURES los angeles account manager lISA kEYES Special Projects Editor cAROlINE HWANg Detroit account manager kAREN BARNHART Senior Editors BETHANY guMPER, HOllY PEvzNER Dallas/Southeast manager kIM WIlSON Nutrition Editor SARA WEllS features Writer cHEE gATES Direct media advertising Director gRAcE cHuNg-MuI assistant Editors SARAH D’ANgElO, RAcHEl E. 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Reprint inquiries: permissions@meredith.com Meredith National Media Group President jAck gRIFFIN EXECUTIVE VICE PRESIDENTS PRESIDENT of CoNSUmER magazINES TOM HARTY CHIEf BRaND offICER ANDY SAREYAN CHIEf DIgITal offICER DOug OlSON PRESIDENT, mEREDITH INTEgRaTED maRkETINg MARTIN F. REIDY SENIoR VICE PRESIDENTS VICE PRESIDENTS CHIEf maRkETINg offICER NANcY WEBER DIRECT mEDIa & TRaVEl maRkETINg PATTI FOllO CoNSUmER maRkETINg DAvE BAll NEW mEDIa & maRkETINg SERVICES ANDY WIlSON CoRPoRaTE SalES MIcHAEl BROWNSTEIN NEWSSTaND DAvID AlgIRE EDIToRIal DIRECToR, DES moINES gAYlE gOODSON BuTlER PRoDUCTIoN BRucE HESTON EDIToRIal DIRECToR, NEW yoRk SAllY lEE RESEaRCH SolUTIoNS BRITTA WARE fINaNCE MIkE RIggS mEREDITH 360° jEANNINE SHAO cOllINS mEREDITH WomEN’S NETWoRk lAuREN WIENER President, Chief Executive officer STEPHEN M. lAcY Chairman of the Board WIllIAM T. kERR In memoriam E.T. MEREDITH III (1933–2003) Fitness Issue No. 4 copyright © 2010 by Meredith corporation. All rights reserved. Fitness™ and Fitness Mind, Body + Spirit® are trademarks of Meredith corporation. Fitness is published 10 times a year by Meredith corporation, 375 lexington Avenue, New York NY 10017. Our subscribers list is occasionally made available to carefully selected firms whose products may be of interest to you. If you prefer not to receive information from these companies by mail or by phone, please let us know. Send your request, along with your mailing label, to Magazine Customer Service, P.O. Box 37452, Boone, IA 50037-0452.
- 11. ©2010 P&G New Regenerist Anti-Aging Eye Roller. What an innovative, fun way to do so much for your eyes. Three micro-rollers massage and immediately de-puff. Plus it hydrates, * reducing the look of lines and wrinkles. Regenerist is on a roll. *Massage reduces excess under-eye fluid. Love the skin you’re in. ™
- 12. advisoryboard contributors ing. Ask the FITNESS experts anyth er t fitness Karen Houpp Comfort Foods, All Under 350 Calories T The award- Jade Alexis, NASM, trainer, Reebok Sports Dave Grotto, R.D., author of 101 Foods That Club/NY, NYC w winning writer Could Save Your Life and Washington a Ashley Borden,* fitness and lifestyle Ashley Koff, R.D., nutrition counselor; founder, consultant; Nike Elite Athlete P Post Magazine Ashley Koff Approved contributor has Kathie Davis, executive director, IDEA Health Kathy McManus, M.S., R.D., director, department & Fitness Association made one big of nutrition, Brigham and Women’s Hospital Joe Dowdell, C.S.C.S., owner, Peak change since Jackie Newgent, R.D., culinary nutritionist; chef Performance, NYC writing in “Recreational Hazards” i i g “R Brian Wansink, Ph.D.,* John S. Dyson chair of Marty Jaramillo, P.T., A.T.C., C.S.C.S.,* (page 108) about the effects of consumer behavior, Cornell University, and founder and CEO, I.C.E. Sports Therapy director, Cornell University Food and Brand Lab pollution on exercise. “Now I Jeanette Jenkins,* president, the Hollywood wait 24 hours after a heavy rain Trainer Lisa Young, Ph.D., R.D., before swimming outside,” says adjunct professor of nutrition, Houppert, who lives in Baltimore. Jean Knaack, executive director, Road Runners New York University; author “I had no idea that sewage over- Club of America of The Portion Teller Plan Len Kravitz, Ph.D., exercise physiologist, flow still runs into our waterways.” University of New Mexico Must I take my vitamins with food? in Liza Schoenfe Cyndi Lee, director, Om Yoga, NYC “Yes, if you want them to absorb Jari Love,* certified personal trainer; fitness properly. Also, some vitamins create Schoenfein, a S DVD star an acidic stomach environment; taking former executive fo Richard Miller, owner and CEO, GymSource, NYC them with food may help neutralize it.” editor for foodie e Patricia Moreno,* body and mind coach, mag Saveur, intensati.com health m developed Sarah L. Berga, M.D.,* James Robert McCord cost-effective, Michele S. Olson, Ph.D., professor and chairman, department of delicious FACSM, professor of exercise gynecology and obstetrics, Emory University science, Auburn University dinners for “Eat Healthy for Less” din f “E t H School of Medicine at Montgomery (page 166). Her favorite low- Madelyn Fernstrom, Ph.D., founding director, How does training on a Spinning budget fare? “Black bean chili. University of Pittsburgh Medical Center’s bike compare to a road bike? Weight Management Center; author of I add corn and sometimes ground “The caloric expenditure is similar and The Runner’s Diet turkey, but the real secret is chili both are great aerobic workouts, but Sandra Adamson Fryhofer, M.D.,* clinical powder from New Mexico plus the Spinning bike is grounded to the associate professor of medicine, Emory a little cinnamon,” she shares. University School of Medicine floor. For the road-bike feel of leaning Stra ff and turning, you should train on one.” Lori Mosca, M.D., director of preventive Nicole Dorsey- cardiology, New York–Presbyterian Hospital After researching A John Porcari, Ph.D., professor of exercise Mark A. Moyad, M.D., M.P.H., Jenkins/ 350 fitness 3 and sports science, University of Pokempner director of preventive and alternative centers, Pilates c Wisconsin–La Crosse medicine, University of Michigan Medical Center studios and more st Keli Roberts, ACSM, ACE, AFAA,* trainer, Pamela Peeke, M.D., M.P.H., FACP, chief for “Best Gyms f Equinox Fitness Clubs, Pasadena, CA medical correspondent, Discovery Health TV; in America” Gary Scott, president, East Coast Pew Foundation Scholar in Nutrition, University of Maryland; author of Body-for-Life for Women (page 73), writer Instructor Training School; vice president, Ira Sacker, M.D.,* eating-disorder specialist, Dorsey-Straff found there wasn’t D St ff f ECA World Fitness Sacker M.D. Associates; clinical assistant enough room to include all of her Alycea Ungaro, owner, Real Pilates, NYC professor, NYU Medical Center picks. Three faves that missed Vonda Wright, M.D.,* orthopedic surgeon, Nancy Snyderman, M.D., chief medical the final cut: “Yogaphoria in University of Pittsburgh Medical Center; author of Fitness After 40 editor, NBC News; associate professor New Hope, Pennsylvania; Pilates of otolaryngology, University of Pennsylvania Seattle International; and the New beauty Orleans Athletic Club. They all David Colbert, M.D.,* founder, New York Carolyn Westhoff, M.D.,* sound phenomenal!” Dermatology Group, NYC professor of obstetrics and Lindsey Emery Rachel Sturtz & Elissa J. Lunder, M.D., owner, Dermatology gynecology, College of Physicians Partners Inc., Wellesley, MA and Surgeons, Columbia University Along with Al Howard Murad, M.D., associate professor of What should I do if I accidentally 115 readers, 11 dermatology, UCLA; founder, Murad Inc. lose a birth control pill? Sturtz and S Hema Sundaram, M.D., board-certified “Don’t skip it. Take the last active Emery (from E dermatologist and laser and cosmetic surgeon, pill—the 21st pill in a three-week- left), tested l Washington, DC on, one-week-off cycle—from your this spring’s t nutrition pack as a substitute, then continue as normal. You’ll start your next pack one new soles Dawn Jackson Blatner, R.D.,* author of for our biggest shoe guide ever. f r bi t sh day early, but it’s fine for your body.” See the results in “Feet Dreams” The Flexitarian Diet; spokesperson for the American Dietetic Association (page 93). And when shopping for Leslie Bonci, M.P.H., R.D., director of sports psychology shoes, keep Emery’s tip in mind: nutrition, University of Pittsburgh Medical Center Margo Maine, Ph.D.,* author of The Body Myth “Always wear your running socks; Rocco DiSpirito, celebrity chef; author of Nancy Redd,* body image expert; author of they’ll give you the most accurate Now Eat This! 150 of America’s Favorite Body Drama feeling for what works.” *exclusive member 10 FITNESSMAGAZINE.COM | APRIL 2010
- 13. MORE BRIGHT IDEAS FOR EYES 3 STEPS TO 4X BRIGHTER EYES* EXACT EYELIGHTS MASCARA • LINER • SHADOW Your eyes will light up when you hear this! Exact Eyelights introduces new tinted liners and shadows to complement your eye color. Wear them with Exact Eyelights lash-defining mascara with light-reflecting metallics, for 4x BRIGHTER EYES. HAZEL BLUE BROWN GREEN EYELIGHTS LOOK EYELIGHTS LOOK EYELIGHTS LOOK EYELIGHTS LOOK ©2009 Noxell Corp. IGNITE YOUR BEAUTIFUL! SHOP NOW AT COVERGIRL.COM/EXACT *collection vs. bare eyes.
- 14. editor’s note Spring Into Action I love this time Get in of year when gear. everything seems to wake up from a long Sometimes a little reward for your exercise hibernation. efforts—a new sports watch or pair of kicks—can When the air on my keep you motivated to tackle bigger challenges. morning runs is crisp and We found the coolest gadgets (page 67) and best invigorating—no longer the blustery cold that makes me sneakers for every workout (page 93). want to do an about-face back home. When budding branches and flowers make a cheerful backdrop for my workouts. Spring is a season of renewal, so no matter how far down you may have buried your fitness resolutions, now’s the ideal time to power up your mojo and burst ahead with your diet and exercise goals. Register for a race, try a new cardio class, rediscover your stability ball (remember you bought that thing for your abs, not for the kids to use as a giant Hippity Hop). We’ve packed this issue with plenty to help you spring forward: Join the club. Looking for a new place to sweat it out? We scoured the country for the top yoga studios, gyms, and training centers to suit your personality and body goals. See page 73. Cruise and Our new moves turn your walk into lose. a calorie-blasting, sculpt-as-you- Snack stride workout. Start maximizing smarter. every step on page 84. Yogurt’s many health benefits—stronger immunity, faster muscle TOP LEF T: SAR AH KEHOE recovery, a slimmer waistline—make it a Betty S. Wong, Editor in Chief betty@fitnessmagazine.com perfect post-workout treat. Dig in to the facts on page 143. 12 FITNESSMAGAZINE.COM | APRIL 2010
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- 16. yousaidit These waist whitt lers work! Middle Management I’m the mother of two young children, and my stomach is still recovering. “Flat Abs Fast!” [February] helped me get into the groove of working out with a resistance tube. I can already see a difference. —Irina Jordan, Oswego, IL Meal Deal I feel at home in the gym, Score This Looking Good not the kitchen. Thanks Freebie I love working out, but I’m to “Fat-Fighting Meals” LOVE AN ARTICLE never sure what to wear. [February], I’m begin- IN THIS ISSUE? Tell us about it, and After reading “No Sweats” ning to gain culinary if we publish your [February], I’m no longer a confidence. Instead letter, we’ll send you a bunch of beauty baggy-pants-and-T-shirt of cereal for dinner, loot: all the hair kind of girl at the gym. Now I’m now eating lemon- products featured in “Style Steals” I know exactly how to dress for my walnut chicken. —Melissa Hunsberger, Philadelphia on page 34 (a $34 body type. —Kelly Looney, Anniston, AL value). Write to us at fitnessmail@ Half-Marathon Motivation fitnessmagazine Wallet-Friendly Workout After planning for the Country Music .com by April 2 and include your Many of us have had to cut gym Nashville ½ Marathon last April, a name, address memberships from our budgets and cold winter and a sick toddler kept and phone number. find inexpensive ways to stay fit. me from my training program. I was I tried a few picks from “Top New thrilled to read “‘Help Me Run a Workout DVDs” [February], and Half-Marathon!’” [February]. I’m now I completely agree that they’re more determined than ever to race effective and fun. —Molly Rosen, Chicago this spring. —Robin Turnipseed, Rossville, GA FIT PULSE What’s the top reason you skip your workout? I won it! THE GIFTS OF FITNESS NOVEMBER/DECEMBER My daughter, Ashley, hit the ski slopes wearing I don’t feel motivated. I have no time. her new Dragon goggles. She loves them! BOT TOM LEF T: ISTOCKPHOTO Michelle Lander, Attleboro, MA I’m too I’m bored tired. with my current routine. Source: FITNESS magazine poll on Facebook 14 FITNESSMAGAZINE.COM | APRIL 2010
- 17. ™ NEW SHINEsensational SO LUSCIOUS, SO GLASSY, SO YUMMY O S U GL SSY, SO THE SECRET: The amazing richness of fruit nectar. maybelline.com MAYBE SHE’S BORN WITH IT. IT. MAYBE I T’S MAYBELLINE. MAYBE SHE’S BORN WITH MAYBE I T’S MAYBELLINE. ® ® Emily is wearing New Shine Sensational™ Lip Gloss in Glamorous Guava. ©2010 Maybelline LLC.
- 18. yousaidit The Tweet On Fitness Goes On magazine.com Missed our February issue? Check out some of the this month highlights FITNESS fans have been Twittering about and go to our website to read the stories for yourself. (If you like something in our pages, let us know. Follow us at twitter.com/fitnessmagazine or become a fan on facebook.com/ fitnessmag.) Here’s what our friends are saying. Run With Us The annual MORE/FITNESS “Had the Gooey Women’s Half-Marathon If you loved this Grilled Cheese is happening April 25 lunch, you’ll be over [‘Lighten Up,’ in New York City! Go to the moon for our www.fitnessmagazine.com/ Veggie Lasagna on February] & it halfmarathon page 140. is AMAZING. to get more info and to sign up Will definitely be for one of our training sharing the recipe!” plans. —JDenouden “Loving this plan You can get all Get Beach-Ready [FITNESS the personal attention you need Jump-start your swimsuit slim-down! Personal at www.fitness Go to www.fitnessmagazine.com/ magazine.com/ Trainer]. getfit. Sign up now bikini to preregister for our 2010 I’m feeling for a free 10-day trial. Bikini Body challenge and be one full all day of the first to receive the all-new and love sculpting workout and slimming meal plan in May. Sign up now and that I get to indulge you’ll get a chance to win these prizes: a little.” —saramr a fabulous spa vacation for two at the InterContinental Miami or a SportsArtFitness E81 Elliptical. “I have Oh yeah, hurts so many so good! We’ve Go Green (and Red and Yellow and Orange . . . ) squeezed in more pages great arm toners this folded in month (“Walk It Off,” page 84). You’ll be Better health starts with fresh foods. Steal these ideas for the Feb flexing and flaunting using spring produce in tasty, low-cal meals at www.fitness season! issue! come sleeveless magazine.com/spring. Flye Ball [‘Amazing Snag Free Gear Arms in Minutes’] hurts Who can resist something for nothing? Enter to win a new prize but works so well.” —thefitlounge every day—workout clothes, running shoes, fitness equipment and more—at win.fitnessmagazine.com. 16 FITNESSMAGAZINE.COM | APRIL 2010
- 19. © 2010 SOYJOY 20 OYJOY YJ Whole Soy. Real Blueberries. In Perfect Balance. Introducing Blueberry SOYJOY. Like all SOYJOY, it’s made with whole ® soy, which is packed with nutrients like protein, fiber and antioxidants. We simply take this whole soy and bake it, in perfect balance, with blueberries. LEARN MORE AT SOYJOY.COM
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- 21. Ididit Reader Success “Staying Secrets helps mehydrated feel full.” Caren Crossland 44, certified personal trainer, Little Rock, Arkansas LOST 72 pounds in one year SNACK ON THIS I try to have a 20-ounce water bottle with me that I refill throughout the day. Staying hydrated helps me feel full and keep portions in check. When I need a quick energy boost, I have a banana and a protein shake. WORKOUT I LOVE My favorite sculpting moves are squats and lunges. For cardio, I enjoy circuit training and working out on the elliptical for an hour, three to four days a week. FIT TIP Many women, especially moms, spend their days helping their families but don’t focus on their own well-being. Keeping yourself healthy is an important part of caring for others. Keri LaPorte 31, business owner, Trinidad, Colorado LOST 135 pounds in 16 months SNACK ON THIS I cook at home now instead of relying on prepackaged food. If I want a quick bite, I reach for an apple with peanut butter. WORKOUT I LOVE I am passionate about running. I ran several 5Ks and a half-marathon last year. When I’m not training, I run 30 to 45 minutes four or five times a week. FIT TIP Have a goal in mind. When I started running, I couldn’t go more than 100 feet. I wanted to complete a 1.5-mile loop around my neighborhood. I kept at it, adding distance each time I ran. Eventually, I did it! Amanda Maldonado 20, fitness club employee, Covina, California LOST 55 pounds in a year and a half SNACK ON THIS I avoid temptation by making my lunch at home—turkey sandwich, salad, yogurt and granola. Mid-afternoon, raw almonds and grapes are my go-to picks. WORKOUT I LOVE I started running with my dad, and now we motivate each other to keep going. Toning moves on a stability ball are my strength routine of choice. TOP LEF T: SCOT T LIT TLE FIT TIP If I get a craving, I distract myself; I’ll go out for a walk or read. Before you know it, I’ve totally forgotten about whatever I wanted to eat. Want to share your story? Send us your tips and photos at www.fitnessmagazine.com/ididit. FITNESSMAGAZINE.COM | APRIL 2010 19
- 22. WE KNOW BECAUSE WE RUN ©2010 Saucony, Inc. saucony.com ProGridTM Guide 3
- 23. ED ITED BYBE TH A NY GUMPER INSPIR ATION ● fitlife TRE NDS ● IDE AS ● GE AR ● ADVE NTURE Go the Percentage of plastic water bottles recycled in one year in the United States Green Number of years we’ve Mile Lace up your sneaks celebrated Earth Day and reduce your carbon footprint. Spring into Earth Day with our fit facts. Thousands of Americans who bike to work Pounds of CO2 saved by biking your five-mile commute for a week Number of calories your hour-long round-trip commute burns Percentage of exercisers who look for workout clothes made from sustainable fabrics Amount more than half of readers polled online spend at the farmers’ market per visit FITNESSMAGAZINE.COM | APRIL 2010 21
- 24. fitlife Win Fast-Food a Smart Phone! Lite? One reader will score Sure, chains are rolling a new smart phone, out slimmer options, the Droid Eris by but can I really eat HTC, which has an burgers or tacos when MP3 player, a GPS I forget my lunch? I and Wi-Fi. If your did just that for a week phone runs on the to find out. Surprise: I Android platform, download our fave didn’t gain a pound—or free app: CardioTrainer functions like a get that “I can’t believe running coach, giving you audio updates I ate the whole thing” bloated feeling. Here Staf fer Ayren of the distance and pace of your run. are my five favorite tried a Our tester found the sexy British accent takeout diet. super motivating (worksmartlabs.com). menu picks (each about For giveaway rules, see page 174. 400 calories or less). —Ayren Jackson-Cannady {Sweatiquette} MONDAY The gooey mozzarella curbed my PRE VIOUS PAGE : L AUR A DOSS. BROOKS TOP. NIKE SHORTS. SAUCONY SHOES. THIS PAGE : TOP LEF T: BRYAN MCCAY. ILLUSTR ATION : ISTOCKPHOTO Starbucks pizza craving, and the roasted Roasted Q“My workout buddy tomatoes and spinach made me Tomatoes and feel virtuous. I paired it with a Mozzarella Panini fruit cup to round out the meal. chatters through 390 calories FILLING FACTOR ★★★★★ kickboxing class. How do I get her to shut up without The flavorful salsa made up for hurting her feelings?” TUESDAY Two Taco the lack of cheese. I had to eat A Nextintime moment, not an hour Bell Fresco she’s gabbing instead two to feel full, so next time Ranchero of jabbing, speak up. Address the I’ll stick to one and bring baked Chicken Soft problem the chips and salsa from home. Tacos later in the locker room, and steer 340 calories FILLING FACTOR ★★ clear of accusatory phrasing (“Can you stop talking so much in class?”). Eggs for lunch? Sounded weird, WEDNESDAY Dunkin’ Donuts “Say, ‘I really get in the zone in here, but it was a nice change from Egg White so I’d rather not talk. Let’s catch my typical cold-cut sandwich. Turkey Sausage up over a smoothie after class, when I added an 80-calorie Latte Lite Flatbread I can focus on what’s going on with for a hit of calcium. Sandwich you,’” suggests yoga instructor 280 calories FILLING FACTOR ★★ Ashley Turner, who is also a body- mind psychotherapist in Santa The two burgers aren’t big, Monica, California. A good friend will THURSDAY Burger King but they taste just like the real respect your workout wishes. BK Burger thing. The apple slices with Shots and BK caramel sauce satisfied my Blah Fresh Apple post-fast-food sweet tooth. Blah Fries 280 calories FILLING FACTOR ★★★ Blah Blah I loved this low-cal two-course FRIDAY Quiznos meal. The soup was a little salty, Roadhouse but the sandwich reminded me Steak Sammie of a Philly cheesesteak (without and Chicken the cheese)—delish! Noodle Soup 405 calories FILLING FACTOR ★★★★ 22 FITNESSMAGAZINE.COM | APRIL 2010
- 25. ©2010 P&G Not drastic. JUST FANTASTIC, younger-looking skin. #1 Moisturizer #1 Night Cream #1 Serum Women everywhere have made Regenerist number one. For good reason. These products work. Though not surgical results, Micro-Sculpting Cream delivers results superior to department store creams costing hundreds more. *Based on $ sales in food/drug/mass outlets for 12 months ending 12/19/09. ™ Love the skin you’re in.
- 26. fitlife I Tried It! Boot Camp Vacation When features writer Chee Gates signed up for the three-day About Face boot camp at Costa d’Este Beach Resort in Vero Beach, Florida, she had no idea how hard she would work to win the weight-loss war. THE PAIN “As one of seven cadets-in-training, I woke up at Writer Chee 5:30 a.m. to workouts with drill sergeants/trainers Steve and climbs to new Bonnie Pfiester: wheeling tires the size of the moon up and heights. down the shore and schlepping 30-pound jugs of water after doing mountain climbers, jumping jacks and planks. Forget poolside piña coladas; the rest of our stay was filled with fitness classes, an unorthodox calorie scorcher on the treadmill (see the mud-crawl photo, below right) and an THE GAIN “When I got home, I checked obstacle course with a 10-foot-wall. Sound like the getaway my progress—three pounds lighter, and from hell? I actually enjoyed the challenge. An exerciser the jeans I used to wrestle into slid right who wants a kick in the pants will find herself in paradise.” on. Plus, boot camp lessons have stuck with me: Why run on the treadmill when you can do squat jumps and lunges? Healthy fat is part of every meal (bring on the olive oil). I’ve dropped two more pounds and 3 percent of my body fat. Bonnie and Steve would be proud.” $499 for double occupancy, or $599 for single, for a three-day boot camp, including accommodations, activities and meals. To receive a 15 percent FITNESS discount valid through 2010, go to costadeste.com and click on the FITNESS logo. When booking, type in the promotional code “fitness.” Rock Your Run We asked Olympian and marathoner Fitness Kara Goucher for five songs that keep her pounding the pavement. Her next race is Counts the Dow Live Earth Run for Water, a series of Taking 10 minutes 6K runs and walks around the world that raise to fill out the 2010 funds for and awareness of Census Form the global water crisis. To could translate find a race near you, go into big bucks for to liveearth.org/register. public projects ● “Let’s Get It Started” in your community (Radio Version) —THE BLACK EYED PEAS (did someone say ● “Timebomb” “bike trails?”). —BECK P.S. You should ● “Say Goodbye to Love” have received the —KENNA form in the mail in ● “Somewhere Only We Know” mid to late March. —KEANE Want more info? Go ● “For the Girl” to 2010census.gov. —THE FRATELLIS 24 FITNESSMAGAZINE.COM | APRIL 2010
- 27. Beyond Dazzling. Lasting treatment plus Multi-Dimensional Shine. Selina is wearing Diamond Lip Treatment “In-Love” and Diamond Strength Nail Color “Forever Lilac” DIAMoND 12 HoUR LIp tREAtMENt & DIAMoND StRENgtH NAIL CoLoR LAVISH LIpS treat lips up to 12 hours with BRILLIANt NAILS Micro-diamond formula time-release Lipid Moisture Complex and instantly bonds to nails with a diamond-hard Retinol. Micro-diamond formula creates protective shield to help stop breaking. multi-dimensional shine. 12 brilliant shades 40 dazzling shades www.sallyhansen.com ® © CotY US LLC Beauty that Works Featured Lip Shades: Flawless, Marquise, Baguette, Solitaire, In-Love, Eternity. Featured Nail Shades: Must Have Iris, Fuchsia Bling Bling, Lavender Marquis, Forever Lilac, Nude Shimmer, Antique Bronze.
- 28. fitlife Survival of the Fit Test TrekDesk Editor Caroline ($479, trekdesk.com) works her butt of f. On a roll at circus school PAGE 24, TOP: COURTESY OF BONNIE PFIESTER ( 3 ) . BOT TOM : HENNY R AY ABR AMS /AP PHOTO. ILLUSTR ATION : ISTOCKPHOTO. THIS PAGE, TOP LEF T: BRYAN MCCAY. TRE ADMILL COURTESY OF GYMSOURCE.COM Fit Families Wee Fit With schools cutting back on PE and recess, a new crop of kids-only fitness centers is filling the gap. Check out four of the coolest classes we found (no ballet or tap dancing here!). The Claim Turn your treadmill into a work- Rock climbing Kids 5 and up station and burn calories from nine to five. boost coordination and balance at The Tester Special Projects Editor the Gravity Vault, an indoor climbing center with two New Jersey locations Caroline Hwang (gravityvault.com). The Bottom Line “The TrekDesk is a tall Zumba Fitness In Zumbatomic table that fits most treadmills. I was nervous classes, 4- to 12-year-olds shake their about multitasking (I’ve rear-ended more than groove thangs to hip-hop, reggaeton one car while changing the radio station), but and pop songs (in dance studios, gyms it turns out that walking while you work is a and community centers nationwide and on DVD, zumba.com). breeze. Typing was hard for the first five min- Yoga Yogis ages 2 to 5 get om utes, but I was soon zipping off e-mails and schooling in Kid Karma at Peeka- surfing the Web with ease. I also jotted down doodle Kidsclub in San Francisco as notes and talked on the phone. The fastest they act out traditional poses: hissing pace at which I could do all of this without in cobra pose, barking in downward panting was two miles per hour, which burns dog (peekadoodlekidsclub.com). about 160 calories an hour. A full workday Circus school The Kids & Teens Aerials class at Philadelphia School could torch the same as a two-hour run! One of Circus Arts gives 8- to 15-year-old problem: A treadmill could never fit in my daredevils the chance to learn trapeze cube, so the TrekDesk is probably best for and practice tightrope as they build people who work at home.” strength and confidence (phillycircus .com). —A.J.C. Power play “I joined a super-supportive all-fem e! Get Out Ther ale ‘learn to play’ group. There’s lots of cheering a ol Goal Palltrher, tapping as we run through our drills.” and stick ac Monica G over, 40, from And s, Beginner’s puck “At first I had to dig deep every week tt Massachuse y ice to muster up the courage (and humility) to keep trying. learned to pla ears But I stuck with it, and now I can’t wait to get on the ice.” y hockey after r of cheeri ng fo Body check “I’ve lost nearly 17 pounds and have ’s and her children ms. toned up all over. And I’ve gained self-confidence a husband’s te by stepping out of my comfort zone.” Did you set a challenging goal for yourself? Tell us about it at fitlife@fitnessmagazine.com. 26 FITNESSMAGAZINE.COM | APRIL 2010
- 29. Protect. Perfect. Nail care instantly transforms with the power of a shield, plus a sheer shine of color. Model is wearing Sheer Blush. © COTY US LLC NEW 14 DAY NAIL SHIELD FIND A FIT APPLY GO! PATENTED TECHNOLOGY PROTECTION & NO-CHIP COLOR Breathable polymer continuously infuses nails No drying time with application. Sheer color with the fortifying power of Vitamin E for up instantly bonds with nails. Won’t smudge or to two weeks. chip. In 3 nail-enhancing shades. Removes easily with nail polish remover. www.sallyhansen.com ® Beauty that Works
- 30. fitlife THE RESULTS ARE IN . . . Hollywood’s Best Bodies A little stargazing can inspire you to up the incline on the treadmill or try that tough new abs class. We asked readers on fitnessmagazine.com to weigh in on the lifestyles of the fit and famous. From most desirable derriere to best exercise outfit, here’s what you think. HELLA GOOD ABS TREND SWEATER No doubt about it: Gwen Stefani’s got a slammin’ No girly get-ups for six-pack. And 55 percent of you would love to have you! More than her abs. How does the 40-year-old mother of two 50 percent of readers do it? With exercises, such as rowing, that work her admire Jessica Biel’s entire body and burn maximum calories in minimum laid-back workout minutes, says her trainer, Gunnar Peterson. style. Ready to run in red kicks and comfy Which celebrity’s abs do you covet? knee-length shorts, the toned 28-year- old even beat out fashionista SJP. Readers love Jess’s fit physique as much as her clothes: Gwen Stefani “She looks healthy, Dara Torres and check out her shoulders . . . I want Jessica Biel Anna Kournikova those!” cityfarmgal Jennifer Garner CLOCK WISE FROM TOP LEF T: KE VIN WINTER / GET T Y IMAGES. TOM VICKERS / SPL ASH NEWS. EPSILON / GET T Y IMAGES. GENE YOUNG / SPL ASH NEWS Jessica commented. Sarah Jessica Szohr Whose workout Parker style would Queen you want? Latifah IN FITNESS AND IN HEALTH BRINGING SEXY BACK Forty percent of you voted Reese Witherspoon When it comes to rear views, you passed on Beyoncé and Jake Gyllenhaal (ages 34 and 29) the star pair and J.Lo’s bootylicious curves in favor of Megan Fox’s you’d want to work out with. Sure, they’re on-again, dainty derriere. Thirty-five percent of you would off-again, but they’re clearly committed—at least trade tushes with the Transformers celeb. to wearing matching workout wear! If you could swap booties with a star, Which star couple whose would you choose? would you want for workout buddies? Reese & Jake Megan Fox Jessica Biel & Kate Hudson Justin Timberlake Beyoncé Demi Moore & Ashton Kutcher Jennifer Renée Zellweger & Lopez Bradley Cooper Katie Holmes & Tom Cruise Naomi Watts & Liev Schreiber 28 FITNESSMAGAZINE.COM | APRIL 2010
- 31. A voice ofwomen Kelly Ripa is building a better body one stylish step at a time. at select She trains in Rykä- the only brand that understands the female body. Visit us at ryka.com Rykä Revive DicksSportingGoods.com
- 33. getgorgeous Fresh-Air Fun You exerciseoutdoors whenever you can. Still, percent of women wish they could spend more time getting back to nature, a survey by Degree reports. No wonder: Neuroscientists at the University of Queensland in Australia found that the scents of pine trees and grass release natural chemicals into the air that make us feel less stressed. If you’re stuck inside, lather with Nivea Touch of Lemongrass Hydrating Shower Gel ( . , drugstores). Then spritz your neck with Hampton Sun Privet Bloom Eau de Toilette ( . , sephora.com), which has notes of sea grass. FITNESSMAGAZINE.COM | APRIL 2010 31
- 34. getgorgeousnews BY AYREN JACKSON-CANNADY Nail It! Make over your mani with these do-it-better polishes. Sheer Genius Control the richness of your color with juicy Butter London Jelly Colour ($14, butterlondon.com). Wear it as a barely- there stain, or paint Smarter Swipe on several coats for a Thanks to its deep, luscious shade. 800 fine-textured bristles (most polish brushes have half that), Rimmel London Lasting Finish Pro Nail Enamel ($3.99, drugstores) requires fewer strokes to get even coverage that Quick Change lasts up to Skip the separate base, 10 days. color and topcoats. One layer of super-glossy MAKEUP: SUZ ANNE K ATZ FOR SMASHBOX AT KR AMER + KR AMER. KE VIA RING ( LEF T ) . JULES RING ( RIGHT ) . BOT TOM : K AREN PE ARSON. STILLS : PETER ARDITO Sally Hansen Complete Salon Manicure ($7, drugstores) contains test Learn the laicks, all three elements. lo ok-good tr a ce delivered on -box. r in week to you ww Sign up at w e PREVIOUS PAGE: DENISE CREW. THIS PAGE, TOP: LYNDA CHURILL A. HAIR: NOAH HATTON FOR REDKEN/CUTLER AT KRAMER + KRAMER. in ASK ELEANOR, FITNESS BEAUTY DIRECTOR .fitnessmagaz Pretty Pinch Hitters .com /beautylist. Q How can I get rid of stubborn Down to the last drop of your favorite beauty product? Try a pro-recommended swap. spots on my chest? A If you Blame the sun for those blotches, a common run out of Reach for problem for outdoor exercisers. “Many women don’t put sunblock on their chest,” says Ranella Hirsch, Mousse Shaving cream. The foam has the same frothy texture as mousse and leaves hair silky and M.D., a dermatologist in Cambridge, Massachusetts. voluminous, says David John, a stylist at John Since the skin there is less sensitive than your face, you Frieda salon in Los Angeles. Rake a golf-ball-size blob through damp strands, then blow-dry. can use a peel with glycolic acid, like Skin Effects by Jeffrey Dover Glycolic Peel Kit ($24.99, cvs.com), Dr. Je Face Plain yogurt. Yogurt is packed with lactic acid, which gently strips away some pigment. To w cleanser an alpha hydroxy acid that’s a gentle exfoliant as prevent marks, wear a broad-spectrum p well as a moisturizer, says Mary Lupo, M.D., a dermatologist in New Orleans. Massage a spoon- sunscreen daily. One that’s light: s ful into dry skin, then rinse it off with warm water. Hawaiian Tropic Sheer Touch H Lotion SPF 50 ($8.99, drugstores). L Hair Deodorant. With its pliable, tacky feel, stick E- E-mail your burning beauty questions texturizer antiperspirant adds definition, says David Babaii, a stylist in Los Angeles. Swipe a few strokes onto to getgorgeous@fitnessmagazine.com. t your palms, then rub your hands through your layers and ends. save your Consider this when scheduling your annual skin cancer check: About 76 percent of medical skın STAT! residents have not been trained to perform this kind of exam, according to researchers at Boston University School of Medicine. For a thorough check, see a derm; find one at aad.org. 32 FITNESSMAGAZINE.COM | APRIL 2010
- 35. Breathe Easy! 93% of women tested agree: this is the freshest-smelling depilatory they ever used!* Virtually ODOR-FREE creme © COTY US LLC *Based on consumer tests NEW PURE SCENT-SATION HAIR REMOVER CREME ™ FRESH SCENT TECHNOLOGY It’s not what you smell, it’s what you don’t. Our breakthrough fragrance system eliminates all unpleasant odor, turning hair removal into a scent-sational experience. ADVANCED AIRLESS PUMP SYSTEM For easier, no-mess application and maximum effectiveness the first–and every–time you use it. Designed to ensure perfect dispensing without wasting a drop. www.sallyhansen.com ® Also available in face formula Beauty that Works
- 36. beautybuys s BY AYREN JACKSON-CANNADY Strength Builder Infused with protein boosters, Dove Daily Moisture Daily Smooth Move Treatment Conditioner Say farewell to frizz: Garnier ($4.74, Walmart) gives Fructis Style Sleek & Shine in-salon softness. Non-Aerosol Anti-Humidity Tester says: “It’s light Hairspray ($4.11, drugstores) but leaves coarse hair is a moisture-blocking mist. manageable.” —Ayren Tester says: “It keeps my Jackson-Cannady, hair sleek all day long.” —Darla Anderson, Omaha Editor ’s associate beauty editor Pick S ST softer, sexier strands—no pricey STYLE STEALS Get silkier, silki salon required—with these under-$7 finds. req Curl Friend Brush With Greatness Infused with rosemary, Instant Lift Styles stay put with Conair Gel Grips Hair Sunsilk Captivating Brush ($6.99, drugstores) Tresemmé Naturals Curls De-frizz Leave-in has a cushy, comfy handle. Lightweight Mousse Creme ($5, drugstore Tester says: “The rounded ($4.29, drugstores), .com) changes poufy bristles give my hair mega a volumizer made waves into smooth spirals. body.” —Michele Thomas, with avocado extract. Tester says: “This Schwenksville, Pennsylvania Tester says: “I use defines my curls without handfuls, yet my hair a stiff feel.” —Kiera still moves.” Aaron, Brooklyn —Anum Ganju, New Brunswick, New Jersey Good Glistener Pantene Pro-V Ice Do Detangler Made of bamboo, the PE TER ARDITO. BACKGROUND : ISTOCKPHOTO Shine Shampoo ($3.99, drugstores) Olivia Garden removes dulling gunk Healthy Hair Wide- like some pro glossing Toothed Comb treatments do. ($4.95, oliviagarden Tester says: “A tiny .com) de-knots fast. dollop gets my hair Tester says: “It’s clean and shiny.” sturdy, small and —Jennifer Chappell, perfect for travel.” Alexandria, Virginia —Tara Canova, Staten Island, New York Test next month’s products. Go to fitnessmagazine .com and click on Join the Beauty Club! 34 FITNESSMAGAZINE.COM | APRIL 2010
- 37. ©2010 Coty Inc.All Rights Reserved NYC celebrity makeup artist Mathew Nigara shares his secrets for irresisitible looks. Model is wearing In A New York Color Minute Nail Polish Park Avenue, IndividualEyes Custom Compact Bryant Park, Extreme Lip Glider Lip Gloss Plaza Punch, Blushable Creme Stick Big Apple Blush. *Prices may vary. www.newyorkcolor.com You’re beautiful & smart...why pay more?
- 38. perfectfit PRINTS WIDE HIPS CHARMING DO buy A-line and flared styles that sit low on your waist. Bold skirts aren’t just for Dark colors and skinny minis. Spring’s details are slimming. DON’T go too prettiest styles flatter every short—or too long. body. BY HILLARY MOLONEY Knee-length options give your lower body a leaner look. Sisley cotton skirt , The Limited A-Line $79, 800-535-4491 Stripe cotton-blend skirt, for store locations $60, thelimited.com BIG TUMMY DO choose skirts with K AREN PE ARSON. HAIR : MICHIKO BOORBERG / MICHIKOBOORBERG.COM. MAKEUP: ASHLEIGH B. CIUCCI /ASHLEIGHBCIUCCI.COM. STILLS : BRYAN MCCAY. ST YLIST: CL ARE TEDALDI draping or flounces down the front to hide a belly bulge. DON’T fall for loose, flowing styles; they only add bulk. Instead, seek out straight silhouettes that are fitted at the hips. Love 21 polyester skirt, Worthington by JCPenney $18, forever21.com nylon-blend skirt, $30, available at JCPenney stores BOY SHAPE DO opt for picks with a thick waistband to define your middle and create the illusion of curves. DON’T pair a tight top with a slim skirt. A fuller, swingy style will add volume and help fill out your figure. Necessary Objects Purple BCBGeneration drape-front A circle skir t Printed cotton-blend skirt, polyester skirt, $68, available shrinks your $68, nordstrom.com at Lord & Taylor stores middle. SHORT LEGS DO look taller in a Tracy Reese hemline that’s above Applique Circle cotton-blend the knee. It will skirt, $325, lengthen your legs. Tracy Reese, DON’T wear styles New York City, 212-807-0505 that hit at mid-calf or *See Buyer’s lower. They’ll over- Guide for details. whelm your petite frame and make you seem shorter. LuLu’s Hip to Be Square American Eagle Outfitters rayon-blend skirt, Striped Pleated cotton $31, lulus.com skirt, $35, ae.com For more spring skirts, go to www.fitnessmagazine.com/skirts. 36 FITNESSMAGAZINE.COM | APRIL 2010
- 39. CW-X® 3/4 LengthStabilyx™ Tights provide support to the knee and core areas for greater stability and power. 80% COOLMAX® / 20% LYCRA® fabric helps keep the body cool and dry, pulls moisture away from the body and carries it Patented CW-X® Support Web™ to the outside of the tights. supports the lower abdominals, hips and back, while reducing stress on the knees and other joints. US Patent Numbers 5263923 and 6186970. Targeted Support Anatomically engineered exoskeleton keeps muscles aligned, increasing efficiency. Xcelerated Recovery Gentle pressure increases blood flow, reducing fatigue. UV Protection Reflective Flash UPF 40+ for UVA/UVB protection. and Logos provide extra visibility in low light conditions. Optimum support doesn’t stop at the waist The Ventilator Web Top™ The Xtra Support Bra™ features the CW-X® Support Web™ features the Five-Point inner cup and stretch mesh ventilator panels. CW-X® Support Web. ™ US Patent Number 7081035. Available for sizes up to 40DD. CW-X – the original, patented support layer, since 1991. B E YO N D ® ©2010 CW-X. CW-X is a Wacoal Corp. registered trademark. www.cw-x.com
- 40. THE BUSY GIRL’S Save10, 15, even 20 minutes a day with these genius look-radiant shortcuts. Ready, set, glow! BY AYREN JACKSON-CANNADY PHOTOGRAPHS BY LAURA DOSS
- 41. getgorgeous YOU HAVE MILESTO LOG—whether you’re running, Spinning or swimming them—and no time to spend slaving over how you look. In fact, percent of women don’t use body lotion, and percent leave the house with wet hair just to get out the door faster, according to a new FITNESS poll. These round-the-clock secrets will give you a look that’s pretty and speedy. Beat the beauty clock . . . in the a.m. Skip the wash cycle. Instead of shampooing, go for a tousled look by raking a few squirts of spray gel, like Nexxus Lavish Body ($10.55, drug- stores), through dry strands. This gives hair instant volume, says Kevin Mancuso, a celebrity stylist in New York City. Lock in lipstick. Dab cream concealer onto your mouth before you put on your lip hue. “This layer provides grip for the color to stay on all day,” says Sam Fine, a New York City–based celebrity makeup artist. After applying lipstick, blot with one sheet of tissue. De-puff on the double. Shrink bags by pressing the back of a chilled metal spoon under eyes for a minute. “Anything cold works—a bag of frozen peas, cool cucumbers—to reduce swelling,” says Francesca Fusco, M.D., a dermatologist in New York City. GUIDE TO BEAUTY UIDE 2 3 BATHROOM BASICS G Get ready in a flash with these morning must-haves. 1. F no-fuss eyes, swipe For 2. Stila One Step 3. Thanks to a healthy dose C on CoverGirl Smoky Makeup ($44, stila of glycerin, Caress Whipped 1 Shado ShadowBlast ($7.49, drug- cosmetics.com) is Soufflé in Blackberry stores stores), a double-ended an all-in-one primer, Cream ($4.49, drugstores) th stick that functions as both foundation, concealer is so hydrating, you won’t need a shadow and a liner. and powder. body lotion after your shower. FITNESSMAGAZINE.COM | APRIL 2010 39
- 42. getgorgeous Race to a flawless finish . . . after the gym Give frizz the brush-off. Spritz a bronzer brush with a sheen spray, like Citré Shine Shine Mist ($3.99, drugstores), and smooth it over flyaways. “Because the bristles are lightweight, they won’t pancake strands, the way your hairbrush would,” says David Evangelista, a celebrity stylist in New York City. DANIEL ESPINOSA RING. PAGE 39 : RENE ROFE LINGERIE ROMPER, LESLIE GREENE NECKL ACE. THIS PAGE : BURBERRY JACKET, ASICS TANK, ELISABET TA ROGIANI CAPRIS. STILLS : BRYAN MCCAY HAIR : TR ACY MOYER FOR REDKEN / CELESTINE AGENCY.COM. MAKEUP: ADRIENNE HERBERT FOR DIOR BE AUT Y/ CELESTINE AGENCY.COM. PAGE 38 : TIBI DRESS, JENNIFER FISHER NECKL ACE, Get the red out. To quickly minimize flushing after a cardio session, place an ice cube on your tongue and press it to the roof of your mouth. “This trick constricts the blood vessels in your face to lower your body temperature, reducing rosy flare-ups,” Dr. Fusco says. Play up eyes. Apply a dark blue eyeliner, such as Revlon ColorStay Eyeliner in Navy ($7.39, drugstores), along the inner rims of lower and upper lash lines. “The blue tone is the ideal contrast to the whites of your eyes,” Fine says. 2 3 L LOCKER-ROOM STAPLES S Speed through your post-workout regimen n w with these quickie product finds. 1. Mark Pro Gloss 2. Lather up with Bioré 3. U li k sweaty Unslick t Plumping Lip Shine and Steam Activated strands with Alterna A Spray We Go Rebel Cleanser ($7.99, drug- Caviar Dry Shampoo 1 Rose Fragrance ($14, stores); the steam helps ($20, beauty.com), meetmark.com) teams a the formula’s tiny beads a powder infused with hydrating gloss with a burst, releasing green clay to leave hair dry refreshing floral perfume. tea to soothe skin. and sweet-smelling. 40 FITNESSMAGAZINE.COM | APRIL 2010
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- 44. getgorgeous Sleep your way beautiful . . . at nıght Remove eye makeup in a jiffy. Saturate a cotton ball with an oil-based product, like Almay Moisturizing Eye Makeup Remover Liquid ($5.99, 2 drugstores), then press it over each eye for 15 seconds before wiping. Get ahead of the game. Twist 3 dampened hair into a low bun and 1 secure it with several large bobby pins. Shake out the bun in the morning for sexy, beachy waves, Evangelista says. BEDTIME SOOTHERS Wake up pretty with these dream-come-true pamperers. Zap a zit while you snooze. Place 1. Neutrogena 2. Laced with shea 3. L’Oréal Paris the end of a cotton swab in warm-to-hot Hydrating Makeup butter and coconut milk, EverStrong Overnight Remover Cleansing Curél Targeted Therapy Repair Treatment water, then gently press it against your Towelettes ($6.99, Deep-Penetrating ($8.99, drugstores) is pimple for a few seconds. The heat helps drugstores) dissolve oil Foot Cream ($4.99, a honey-scented gel and makeup in one swipe, drugstores) smoothes serum with ceramides unclog pores to heal your blemish. leaving skin feeling soft. sandpapery calluses. to strengthen your hair. 42 FITNESSMAGAZINE.COM | APRIL 2010
- 45. ® Just glow. And dries in seconds with no streaks. gives you natural-looking color, guaranteed. * FAST DRYING The only daily moisturizer that No sun. No streaks. JERGENS NATURAL GLOW FOAMING DAILY MOISTURIZER © 2010 Kao Brands Company jergens.com/glowadvisor Find the natural-looking color that’s right for you at * For best results, follow directions and warnings on package. If not completely satisfied with your color, call 1-888-505-4254 or go to Jergens.com for a coupon for a free full-size Jergens® product and for more details. Original receipt dated between 1/15/10 and 7/15/10 required and your submittal must be postmarked no later than 30 days after date of purchase. Offer ends 8/15/10. One coupon per address or email address. Valid in the U.S. only.
- 46. at c n le al n urti se utral makeup. We’ll help Show off your best traits with this season’s ne
- 47. getgorgeous our-skin ingredients. you find the perfect earthy tones and good-for-y By Eleanor Langston Photographs by Denise Crew
- 48. getgorgeous natural know-how BRIGHTENUP Neutral makeup doesn’t have to be flat. “Your skin should appear fair skin luminous, which is especially important for women with paler tones,” says Joanna Schlip, a celebrity makeup artist in Los Angeles. Choose shades with shimmery pigments for light-catching radiance. TAKE COVER Fairer types are prone to red- ness. Tap on a cream concealer only where you need it; then apply tinted moisturizer all over to camouflage any flare-ups. GET CHEEKY A quick trick for finding your Y ideal blush hue: Gently pinch your cheeks and take note of the color they turn. For ote makeup your skin tone, it’s most likely a dusty rose ne, aring more neutral nk. or a baby pink. women are we Forty percent of U.S.
- 49. medium skin natural know-how LAY THE RIGHT FOUNDATION Because your complexion has a mix of undertones— your cheeks may be lighter, your nose darker—it’s best to match your base to the area of deepest color, says Ashunta Sheriff, a celebrity makeup artist in New York City. SWIPE ON SHEEN Keeping your lips and cheeks in the same color family will give you a radiant, healthy look. “You want an overall glow, not one feature taking center stage,” says Tina Turnbow, a makeup artist in New York City. Try gold-flecked and recession. they did before the Source: L’Oréal peachy shades for a grown-up bronze. than ADD DEFINITION “When brows are groomed, you instantly look polished,” Schlip says. Use a waxy pencil and short, feathery strokes to fill in sparse areas. FITNESSMAGAZINE.COM | APRIL 2010 47
- 50. getgorgeous dark skin natural know-how GET EVEN If your skin is a deep color, you probably know you’re at risk for hyperpigmentation—brown patches caused by excess melanin. Balance your complexion by matching your foundation to your lightest area, Sheriff suggests. PREP YOUR POUT Instead of tracing lips with a pencil that’s in the same shade as your gloss, use a liner that’s identical to your natural lip tone. “This trick will give your smile definition without looking artificial,” Schlip explains. PLAY UP EYES Add a little more drama to your gaze by dusting a chocolate-toned shadow over lids. Then curl your lashes and lightly dot along your lash line with a brown felt-tip liner, which Schlip says offers the most precise application. 48 FITNESSMAGAZINE.COM | APRIL 2010
- 51. Go beyond clean.Go 360° clean. For daily pore-by-pore cleansing. DEEP FACIAL CLEANSERS + THE SCRUBLET™ POP OUT POUR ON GO CLEAN smaller pores + cleaner skin Clinically proven to clean better for more beautiful skin.* SUPER SOFT SCRUBLET ™ “ It’s the new deep clean for the most beautiful skin.” Freida Pinto *vs. traditional cleansing in a clinical test ©2010 L’Oréal USA, Inc. lorealparis.com Because you’re worth it™
- 52. getgorgeous make your match! Shift into neutral with the newest, true-to-you colors; they’re earth-friendly, too. FOUNDATION BLUSH EYE SHADOW LIP GLOSS fair HAIR: CHEN HO WITH FORD ARTISTS FOR KERASTASE. MAKEUP: VICKIE GRANADO USING MAC COSMETICS. TIBI DRESS. BCBG DRESS. SISLEY ROMPER. MARNIE ROCKS EARRINGS. STILLS: PETER ARDITO Chemical-free Physicians Luminescent Sonia Kashuk More than 98 percent The honey in iridescent Formula Organic Wear Shimmering Loose Mineral natural, Almay Pure Blends Lancôme Juicy Tubes Tinted Moisturizer in Fair Blush in Angelica ($8.99, Eye Shadow in Petal ($7.49, 100% Natural Origin to Light ($9.95, drugstores) Target stores) creates a drugstores) hydrates your in Pink Precious ($18, contains jojoba seed oil to transparent flush that lids with lotus, orchid and lancome-usa.com) add youthful radiance. doesn’t look flat. acai extracts. locks in moisture. medium Rhodiola, a repairing herb in Swirl talc-free Maybelline Lightly blend mineral- Non-sticky Sephora Origins Youthtopia SPF 15 New York Mineral Power packed Tarte Single Pure Lipgloss in Peach Skin Firming Foundation Powder Blush in True Eyeshadow in Brown Derby Blossom ($6, sephora in Medium Warm ($26.50, Peach ($8.99, drugstores) ($14, tarte.com) in the inner .com) softens cracked lips origins.com), gives olive over your cheeks for corners of your eyes to with organic castor and tones a flattering sheen. a sun-kissed coral glow. quickly perk them up. jojoba oils. dark Create a seamless canvas A swoosh of vitamin-laced Velvety jasmine, orchid Deeper tones get a with Josie Maran Tinted Mary Kay Mineral Cheek and geranium extracts just-ate-berries effect Moisturizer SPF 30 in Color in Bold Berry ($10, help Aveda Petal Essence from all-natural Burt’s Desert ($38, sephora.com). marykay.com) gives a Single Eye Color in Briar Bees Super Shiny Lip It contains organic argan pretty cranberry accent ($12, aveda.com) glide Gloss in Zesty Red oil, which sinks into skin. to your cheekbones. across eyelids easily. ($6.99, burtsbees.com). Sixty-four percent of women have used natural bea uty products. Source: The NPD Group 50 FITNESSMAGAZINE.COM | APRIL 2010
- 53. ® JOIN THE BLONDEST CLUB IN TOWN AT FORBLONDESONLY.COM FOR EXCLUSIVE OFFERS AND EVENTS. GO LIGHTER. GO BRIGHTER. AFTER ALL, YOU’RE A BLONDE. SHEER BLONDE NOBODY KNOWS BLONDES BETTER. ® JOHNFRIEDA.COM © 2010 Kao Brands Company
- 54. nvincible. 3 days, 60 miles to end breast cancer. Register Today for the Susan G. Komen 3-Day for the Cure. TM Never doubt that the power to make a difference in the fight against breast cancer lies within us all. Register today for the Susan G. Komen 3-Day for the Cure, the biggest ™ and boldest breast cancer event in history. You don’t have to be an athlete. You just need the spirit and determination that comes with joining thousands of women and men who believe that breast cancer must be conquered. Together, we will change the course of this disease forever. Because everyone deserves a lifetime. ® To receive a free informational DVD, visit The3Day.org and enter promo code FM3DAY or call 877-710-3DAY ARIZONA ATLANTA BOSTON CHICAGO CLEVELAND DALLAS/FORT WORTH DENVER MICHIGAN PHILADELPHIA SAN DIEGO SAN FRANCISCO BAY AREA SEATTLE TAMPA BAY TWIN CITIES WASHINGTON, DC Photography: ©2010 Susan G. Komen for the Cure. The Running Ribbon is a registered trademark of Susan G. Komen for the Cure. ® ® ©2010 Dana Gluckstein
- 55. getfit Slim With Skim Chugging abouttwo glasses of fat-free milk right after a sculpting session (and again one hour later) helped women shed more fat and gain more muscle than those who drank the same calories in a carb-only beverage, according to research at McMaster University in Ontario. The milk drinkers lost . pounds of fat and added about four pounds of muscle in weeks. “That translates into a big change in your health and appearance,” says lead researcher Stuart Phillips, Ph.D. Milk’s magic is mostly due to its vitamin D and calcium, which help cells release stored fat, and its protein, which can build muscle. Dairy nice! FITNESSMAGAZINE.COM | APRIL 2010 53
- 56. getfit news BY MELISSA DALY Crick Fix Try a scientifically proven remedy for neck aches: These back and shoulder exercises helped sufferers in a Danish study reduce their soreness by 79 percent in 10 weeks. Start with three sets of 12 reps twice a week. Shoulder shrugs Stand with feet hip-width apart, holding a 15- to 25-pound dumbbell in each hand, arms by sides, palms in. Keeping arms straight and neck relaxed, raise shoulders toward ears; lower. PRE VIOUS PAGE : DENISE CREW. HAIR : CHEN HO WITH FORD ARTISTS FOR KER ASTASE. MAKEUP: VICKIE GR ANADO USING MAC COSMETICS. PUMA JACKET. E VERL AST SHORTS. BROOKS SHOES. PRISMER A E ARRINGS. THIS PAGE, CLOCK WISE FROM TOP LEF T: DENISE CREW, JASON LEE ( ILLUSTR ATIONS ), K AREN PE ARSON ( 3 ) . HAIR : CHEN HO WITH FORD ARTISTS FOR KER ASTASE. MAKEUP: VICKIE GR ANADO USING MAC COSMETICS One-arm row Stand beside a bench, holding a 15- to 20-pound dumbbell in right hand, right arm by side; place left knee on bench. Bend at waist until upper body is almost parallel to floor, back flat, and place left palm on bench. Pull the weight toward ribs, driving elbow behind you; lower. Do 12 reps; switch sides and repeat. Upright row Stand with feet hip-width apart, holding a 4- to 10-pound dumbbell in each hand, palms facing fronts of thighs. Bending elbows out to sides at shoulder level, bring hands up Here’s the to chest; lower. rub: Reps help Reverse flye Lift back of bench about 45 degrees, then sit facing its sore necks. back, holding a 2- to 8-pound dumbbell in each hand, arms by sides, palms in. (If there’s no bench, stand with knees slightly bent and bend forward slightly at hips.) Keeping elbows slightly bent, lift weights out to sides at shoulder level and squeeze shoulder blades together; lower. Go Long! TALL ORDER Q The Glycerin Bermuda flat- from Brooks fla Should I rest between Berm Bermuda-length bottoms th an ters with a c back make a comeback . . . extra-wide extra-wi lifting sets? A waistband. waistban spa in spandex. brooks ($44, broo It depends on your goal. If your running runni main motive is to get toned, .com) .com TEAM PLAYER TE be careful not to sit it out for too many Ne Balance’s New seconds, says Dale Wagner, Ph.D., of lightweight eight-inch Fitness eight- Utah State University in Logan. “Rest Shorts feature Sh intervals longer than two minutes are a a small front s pocket. ($30, p waste of time,” he notes. And if you aim newbalance.com) newba to maximize fat melting, skip the rests altogether, according to a study at Federal University of Rio Grande do KNEE HIGHSGHS Sul in Brazil. Going from move to move Reebok’s comfy R omfy with no downtime boosts your post- OTM Bermuda O da Shorts cinch at Sh h workout calorie burn. If you simply the waist with a th th want more positive post-workout vibes, drawstring. ($38, dr reebok.com) ree ) 90 seconds between sets may be ideal, a new study in the Journal of Strength and Conditioning Research finds. Ready, prep, go Prime muscles before y play and you could improve sport performance by you 20 percent: Do a few minutes of light aerobic exercise followed by static stretches of the muscles you’ll be using, then sport-specific moves, such as high knees before a run. Source: Bloomsburg University in Pennsylvania 54 FITNESSMAGAZINE.COM | APRIL 2010
- 58. expressfitness Bootylicious 1Single Sky Bridge TARGETS lower back, butt, Firm, lift and de-dimple your behind hamstrings ● Lie faceup on floor with legs extended in 15 minutes. and heels resting on the seat of a chair, WORKOUT BY CELEBRITY arms by sides, palms down. TRAINER PATRICK MURPHY, ● Lift right leg straight over hip, foot OWNER OF MURPHY flexed. Slowly lift hips off floor until FITNESS IN LOS ANGELES body forms a straight line from left heel to left shoulder; lower. ● Do 20 reps, keeping leg lifted, then lower butt to floor. Switch legs; repeat. K AREN PE ARSON. HAIR : MICHIKO BOORBERG / MICHIKOBOORBERG.COM. MAKEUP: ASHLEIGH B. CIUCCI FOR ASHLEIGHBCIUCCI.COM. GIGI ACTIVE TOP. EMME CLOTHING CORP BOT TOM. NIKE SNE AKERS WHAT YOU’LL NEED: a sturdy chair 2 Tree Twist ● TARGETS hips, butt, calves Stand on tiptoes, feet 3 Step-Up, Kick-Back TARGETS hips, butt, quads, hamstrings, calves together, a couple of feet ● Stand facing chair, feet behind chair, hands on hip-width apart, hands on hips. top of chair back. ● Step onto seat with right ● a. Keeping back flat, hinge foot and lift bent left knee forward slightly from waist to hip level in front of you. and lift bent left knee to ● a. Hinge forward slightly hip level in front of you, left from waist and kick left leg foot by right knee. behind you. Bring knee back to ● b. Keeping upper body hip level as you straighten up. b b still and left foot by right knee, ● b. Lower left foot to floor, slowly bring left knee directly step right foot off seat and out to side; slowly return lunge right leg behind you; knee to center. repeat step-up. a ● Do 10 reps, staying on a ● Do 10 reps; switch legs tiptoes; switch legs and repeat. and repeat. Follow along with our 4 Squat Dip TARGETS butt, quads, hamstrings Express workout video! Visit www .fitnessmagazine 5 Sky Squat TARGETS butt, quads, hamstrings, calves .com/booty. ● Stand two feet from front of ● Stand with feet shoulder- chair, facing away, feet hip- width apart, arms by sides. width apart, hands on hips. ● a. Squat slowly (count to ● Lift left leg and place top of 4 on the way down) until both left foot on seat behind you. knees are bent 90 degrees ● Lower into a single-leg and raise straight arms squat, keeping right knee b to shoulder level in behind right toes front of you. and dipping left ● b. Immediately rise knee toward the out of squat, lift heels off floor; straighten floor (rising onto tiptoes) and right leg to stand. raise arms straight overhead; ● Do 15 reps; switch a hold for two seconds. Return legs and repeat. to squat position. ● Do 15 reps. 56 FITNESSMAGAZINE.COM | APRIL 2010
- 60. run∕walkguide BY RACHEL STURTZ Group Therapy Running Clip Tip Shortening your stride by When your motivation to go solo is, well, so low, plug into these 10 percent may reduce strider support groups for an instant recharge. the impact on your legs You are . . . Seeking . . . Clique here and decrease your risk of COMPETITIVE runners who take Look under “Find a Running Club” in Road Runners shin stress fractures by PR times seriously Club of America’s list of 838 local running and walking and a tough coach clubs (rrca.org) or go to usatf.org/clubs/search. 3 to 6 percent, according to a study from Iowa State SOCIAL fun runs with an Select your state on gotothehash.net to find a local University in Ames. after-party chaser chapter of the Hash House Harriers, an international club that finishes member runs at the nearest pub. A WALKER other power Check out Meetup, an online network that has walkers or outdoor- 820 walking groups worldwide and even more people Ask the Expert Q hiking lovers looking for walking buddies (walkers.meetup.com). Why do my GOAL ORIENTED a good cause to inspire your miles Join the Leukemia & Lymphoma Society’s Team in Training (teamintraining.org) or sign up for a charity shorts always and extra support event at active.com, then link up with nearby racers. ride up when I run? A TOP: DENISE CREW. FROM LEFT: NEW BAL ANCE TOP, BROOKS SHORTS. REEBOK TOP, ADIDAS SHORTS. CHAMPION SHIRT, Surprise! The culprit is UNDER ARMOUR SHORTS. LULULEMON TOP, ASICS SHORTS. BOT TOM : BRYAN MCCAY ( 3 ) . ST YLIST: CL ARE TEDALDI not always your rubbing thighs; it could be a skimpy size or saggy inseam, says Danelle Fee, Asics apparel brand manager. “Either the leg openings of your shorts are too small or the rise—the length from waistband to crotch—is too long,” she says. “Both lead to bunching.” In the fitting room, first check that there’s no more than an inch and a half of extra length in the crotch; then lift one leg up to hip level. “If the shorts feel tight across the top of the thigh or across the butt, try a larger size or a different style,” Fee says. Lightweight Wonders These wispy jackets battle the nothing.wind of April, then—poof!—scrunch down to wet and SEAL DEAL THIN BREAKER (6 OUNCES) (3 OUNCES) Sierra Designs’ The wind- and water- waterproof Isotope resistant Mizuno Nano jacket Cabrakan Jacket stuffs protects you from into its own pocket the storm with its ($75, mizunousa.com/ enviro-chic PVC- running for stores). free fabric ($99, sierradesigns.com). MIST BUSTER (3.05 OUNCES) Cut the fog and dodge sprinkles with the reflective satiny Sugoi Helium jacket ($100, sugoi.com). 58 FITNESSMAGAZINE.COM | APRIL 2010
- 62. advertisement Give the gift of more birthdays! Every day the American Cancer Society is creating a world with less cancer and more birthdays. They help people facing cancer get well, and work with lawmakers and fund research to defeat the disease. And with their help, more Americans are adopting healthier lifestyles to help prevent cancer or detect it early. Show your family and friends you care by giving them presents that promote healthy eating and an active lifestyle. Healthy Birthday Gift-Giving Guide Enter the American Cancer Society’s • A cookbook with healthy recipes that are delicious and nutritious BIRTHDAY BASH • Gift certificate for a healthy cooking class SWEEPSTAKES • An exercise mat along with a collection of workout DVDs for a chance to win the ultimate healthy birthday gift (for your • A gift certificate for a tennis lesson, packaged with a water bottle friends, family or even yourself!) and fun colored tennis balls • A gift certificate to a local healthy restaurant • A pedometer and mp3 player loaded with tunes for a great walking workout • Babysitting coupons – so you can watch the kids while your friend or loved one works out GRAND PRIZE WINNER WILL • A gift basket filled with a jump rope, exercise bands, WIN A $2,500 GIFT CERTIFICATE and set of hand weights – perfect for exercising at home TO EXCITATIONS.COM, featuring • Colorful workout gear – for looking great while getting fit fabulous experience gifts such as a private trapeze party, canyoneering, windsur ng lessons, spa getaways, Join the movement to create a world with more and much more. Three runners-up birthdays at morebirthdays.com. will receive a $100 gift certi cate to Excitations.com. ENTER TO WIN AT www. tfeatures.com/birthdaybash No purchase necessary to enter or win. Subject to Official Rules at www.familycirclepromo.com. The Birthday Bash Sweepstakes begins on 2/22/10 and ends on 4/30/10. To enter complete the registration page at www.familycirclepromo.com/birthdaybash, www.bhg.com/birthdaybash or www.fitfeatures.com/birthdaybash or visit the MORE Magazine/Fitness Magazine booth at the MORE Magazine/Fitness Magazine Half-Marathon Health & Wellness Expo on April 23-24, 2010. In-person entries must be received between the hours of 11AM and 7PM on April 23, 2010 and 10AM and 5PM on April 24, 2010. Online entries must be received by 11: 59 p.m., E.T., on April 30, 2010. Open to legal residents of the 50 United States, and the District of Columbia, 21 years or older. One entry per household. Void where prohibited. Sponsor: Meredith Corporation.
- 63. Birthdays have aspecial meaning for cancer patients and their loved ones. We hope they’ll celebrate many more. So we give them expert answers and help them find © 2009 American Cancer Society, Inc. guidance and hope. Learn about a world with more birthdays at morebirthdays.com. Or call 1-800-227-2345. Together we’ll stay well, get well, find cures and fight back.
- 64. fitnessfix a ie Look out, Be rbre s a bike. T heels. real whe “RIDE ON!” Pam Lowenstein, 31, was an avid Spinner with a secret: She was scared to get on a real bike. FITNESS put her It ’s back in the saddle. My New To-Do List To Do time.go Aim for the Middle. The Goal My first—and last—bicycle was a pink My first stop was the gym. Own David prescribed Pilates ner Barbie cruiser with a basket on the handlebars. My to build the core strength I needed to stay in controll as I d dt t i tr dad and a family friend taught me the basics near our steered. While doing the Hundred (a V-sit with bent knees house in suburban Massachusetts. More than 20 years in which you pump your arms by your sides), I learned that later, I can still remember the day I gave up biking. I overcompensate for my weak abs by arching my back and I was zipping without training wheels down the hill tensing my shoulders. As I firmed my abs, I practiced relax- ing my shoulders so I wouldn’t hunch over the handlebars. PE TER ARDITO. HAIR AND MAKEUP: ASHLEIGH B. CIUCCI /ASHLEIGHBCIUCCI.COM. CHRISTOPHER FISCHER SWE ATER. NIE VES L AVI TOP. MODEL’S OWN JE ANS AND SHOES we lived on when I skidded out of control into my driveway and crashed onto the front lawn. I hadn’t nt gotten on a bicycle since—not during summers on ng Resize Your Riide. Cape Cod, where my family pedaled everywhere, d I thought it was just me; I’m only five feet tall, and s and not on a recent trip to Key West, Florida, st, even on tiptoes I couldn’t reach the ground on s where I chickened out of renting bikes with my kes any rental bike in Key West without tilting to one e girlfriends. “How can you be so obsessed with essed side. Cycling guru Chris coached me on get- g Spinning and so scared of bikes?” they hey ting the righ fit: I needed a road bike with a ht teased me. It was time to get over my fear. y frame that suited my stature—small enough t that I could clear the top horizontal tube as d The Game Plan I confessed my d I straddled it with both feet flat on the ground. i goal to FITNESS and promised myself yself The Giant Dash 3 bike seemed scaredy-cat- D I wouldn’t wimp out. The next thing I ng friendly at the bike shop, but the small frame t knew, I had agreed to spend a month th in stock was too tall to pass the test. The w mounting my own Lance Armstrong– ng– shop’s pro ordered the extra-small version p like comeback. for me, and it was a perfect match. m TOP TIPS FROM OUR EXPERTS TS Wa Walk and Roll. David Barton, owner of DavidBartonGym in ym At my first cycling lesson, in Central m New York City “Stretch tight hamstrings ngs Park nea my apartment in New York City, ar after a ride by standing with one leg my ace instr tructor, Liz, lowered the seat and directly in front of the other and bending ing removed the pedals from my bike so that I could e at the waist to let your upper body hang ng sit on it with m feet on the ground without any my toward the ground. Hold for a few seconds, conds, then switch your legs’ positions and repeat.” epeat.” obstructions. She then told me to release the . hand brakes and push off with my feet. I coasted a Chris Carmichael, Lance Armstrong’s coach s for a few yar rds. Next, Liz put the pedals back and owner of Carmichael Training Systems in stems on, and I co oasted with one foot on a pedal. Colorado Springs “On a cruiser bike, keep your , I finally used both feet to start pedaling. And d head and shoulders high and hinge at the hips t instead of rounding your spine to bend forward.” d like that, in just one hour I was riding a bike. j Liz Reap Carlson, Giant for Women ambassador mbassador Status Check I’m hooked. I’ve since C and sprint cyclist in Jim Thorpe, Pennsylvania nsylvania rides in the park and on a 13-mile bike taken solo ri “For smooth stops, squeeze the hand brakes gently mostly flat and very scenic, making it path that’s m until the pads just touch the rims. Release. Repeat ease. squeeze-release until the bike comes to a stop.” s cycle. I can’t wait to bring my new a breeze to c wheels to Ca Cod this summer! Cape AS TOLD TO AYREN JACKSON-CANNADY NADY 62 FITNESSMAGAZINE.COM | APRIL 2010
- 65. Tired of yourold birth control routine? Break free from the pack with NuvaRing® Some women find day-to-day birth control okay. But if that pack mentality doesn’t work for you, try NuvaRing®. NuvaRing® is not a daily pill. It’s a small, comfortable vaginal ring. NuvaRing® delivers a continuous low dose of hormones. When used as directed, it’s as effective as the pill, but you don’t have to take it every day. In a clinical trial, nine out of ten women who used NuvaRing® would recommend it to others. So say goodbye to the old song and dance, and say hello to NuvaRing®. Ask your doctor if prescription NuvaRing® is right for you, or for more information visit www.nuvaring.com. NuvaRing® is approved for the prevention of pregnancy in women. Important Safety Information The use of combination oral contraceptives is associated with increased risks of several serious side effects, including blood clots, which may lead to stroke or heart attack. NuvaRing® is not for women with a history of these conditions. The risk of getting blood clots may be greater with the type of progestin in NuvaRing® than with some other progestins in certain low-dose birth control pills. It is unknown if the risk of blood clots is different with NuvaRing® use than with the use of certain birth control pills. Cigarette smoking increases the risk of serious cardiovascular side effects, especially in women over 35; women who use combination hormonal contraceptives are strongly advised not to smoke. NuvaRing® is not for women with certain cancers or those who may be pregnant. NuvaRing® does not protect against HIV infection and other sexually transmitted diseases. The most common side effects reported by NuvaRing® users are: vaginal infections and irritation, vaginal secretion, headache, weight gain, and nausea. Please see next page for additional important patient information. You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch, or call 1-800-FDA-1088. Copyright © 2009, Schering Corporation, Kenilworth, NJ 07033. All rights reserved. Printed in USA. NV0130 2/09
- 66. ® delivers 0.120 mg/0.015 mg per day PATIENT INFORMATION SUMMARY icine releases a steady amount of contraceptive hormones. Do not use more only than one ring at a time. Overdose of combination hormonal contraceptives may cause nausea, vomiting, or vaginal bleeding. This summary of the Patient Information gives you information about the What should I avoid while using NuvaRing®? possible serious side effects of NuvaRing®. This summary does not include Cigarette smoking increases the risk of serious cardiovascular side effects all of the important information about NuvaRing® and does not take the when you use combination oral contraceptives, including NuvaRing®. This place of talking with your healthcare provider. risk increases even more if you are over age 35 and if you smoke 15 or more What is NuvaRing®? cigarettes a day. Women who use combination hormonal contraceptives, NuvaRing® (NEW-vah-ring) is a flexible combined contraceptive vaginal ring. like NuvaRing®, are strongly advised not to smoke. It is used to prevent pregnancy. It does not protect against HIV infection Do not breast-feed while using NuvaRing®. Some of the medicine may pass (AIDS) and other sexually transmitted diseases (STD’s) such as chlamydia, through the milk to the baby and could cause yellowing of the skin (jaundice) genital herpes, genital warts, gonorrhea, hepatitis B, and syphilis. and breast enlargement in your baby. NuvaRing® could also decrease the NuvaRing® contains a combination of a progestin and estrogen, two kinds of amount and quality of your breast milk. female hormones. You insert the ring in your vagina and leave it there for three The hormones in NuvaRing® can interact with many other medicines and weeks. After the ring is inserted, it releases a continuous low dose of hor- herbal supplements. Tell your healthcare provider about any medicines you mones into your body. You then remove it for a one-week ring-free period. are taking, including prescription medicines, over-the-counter medicines, Contraceptives that contain both an estrogen and a progestin are called herbal remedies, and vitamins. combination hormonal contraceptives. Most studies on combination The blood levels of the hormones released by NuvaRing® were increased when contraceptives have used oral (taken by mouth) contraceptives. NuvaRing® women used a vaginal medication (miconazole nitrate) for a yeast infection may have the same risks that have been found for combination oral contra- while NuvaRing® was in place. The pregnancy protection of NuvaRing® is not ceptives. This leaflet will tell you about risks of taking combination oral con- likely to be changed by use of these products. The blood levels of these hor- traceptives that may also apply to NuvaRing® users. In addition, it will tell you mones were not changed when women used vaginal, water-based spermicides how to use NuvaRing® properly so that it will give you the best possible (nonoxynol or N-9 products) along with NuvaRing®. protection against pregnancy. Certain drugs and herbal supplements may interact with combined hormonal Who should not use NuvaRing®? contraceptives to make them less effective in preventing pregnancy or cause Cigarette smoking increases the risk of serious cardiovascular side effects an increase in breakthrough bleeding. Such drugs include rifampin, drugs used when you use combination oral contraceptives. This risk increases even for epilepsy such as barbiturates (for example, phenobarbital), carbamazepine, more if you are over age 35 and if you smoke 15 or more cigarettes and phenytoin, primidone, topiramate, phenylbutazone, modafinil, and some a day. Women who use combination hormonal contraceptives, including drugs used for HIV such as ritonavir. Pregnancies and breakthrough bleeding NuvaRing®, are strongly advised not to smoke. have been reported by users of combined hormonal contraceptives who also Do not use NuvaRing® if you have any of the following conditions: a history of used the herbal supplement St. John’s Wort. You may need to use a non- heart attack or stroke; a history of blood clots in your legs (thrombophlebitis), hormonal method of contraception during any cycle in which you take drugs lungs (pulmonary embolism), or eyes; a history of blood clots in the deep that can make oral contraceptives less effective. Be sure to tell your healthcare veins of your legs; chest pain (angina pectoris); severe high blood pressure; provider if you are taking or start taking any other medications, including non- diabetes with complications of the kidneys, eyes, nerves, or blood vessels; prescription products or herbal products while using NuvaRing®. headaches with neurological symptoms; known or suspected breast cancer or While using NuvaRing®, you should not rely upon a diaphragm when you need cancer of the lining of the uterus, cervix, or vagina (now or in the past); a back-up method of birth control because NuvaRing® may interfere with the unexplained vaginal bleeding (until a diagnosis is reached by your healthcare correct placement and position of a diaphragm. If you are scheduled for provider); yellowing of the whites of the eyes or of the skin (jaundice) during any laboratory tests, tell your doctor or healthcare provider you are using pregnancy or during previous use of hormonal birth control of any kind NuvaRing®. Contraceptive hormones may change certain blood tests results. (the pill, patch, vaginal ring, injection, or implant); liver tumor (benign or What are the possible risks and side effects of NuvaRing®? cancerous); heart valve or heart rhythm disorders that may be associated with • Blood clots: The hormones in NuvaRing® may cause changes in your blood formation of blood clots; need for a long period of bed rest following major clotting system which may allow your blood to clot more easily. If blood clots surgery; known or suspected pregnancy; active liver disease with abnormal form in your legs, they can travel to the lungs and cause a sudden blockage of liver function tests; an allergy or hypersensitivity to any of the components a vessel carrying blood to the lungs. Rarely, clots occur in the blood vessels of NuvaRing®. of the eye and may cause blindness, double vision, or other vision problems. Tell your healthcare provider if you have ever had any of the conditions just The risk of getting blood clots may be greater with the type of progestin in listed. Your healthcare provider can suggest another method of birth control. NuvaRing® than with some other progestins in certain low-dose birth control Talk with your healthcare provider about using NuvaRing® if you: smoke; pills. It is unknown if the risk of blood clots is different with NuvaRing® use recently had a baby; recently had a miscarriage or abortion; are breast- than with the use of certain birth control pills. feeding; are taking other medications. If you take hormonal contraceptives and need elective surgery, need to stay in In addition, talk to your healthcare provider about using NuvaRing® if you have bed for a prolonged illness or have recently delivered a baby, you may be at risk any of the following conditions. Women with any of these conditions should of developing blood clots. You should consult your doctor or healthcare be checked often by their doctor or healthcare provider if they choose to use provider about stopping hormonal contraceptives three to four weeks before NuvaRing®: a family history of breast cancer; breast nodules, fibrocystic dis- surgery and not taking hormonal contraceptives for two weeks after surgery ease, an abnormal breast x-ray, or abnormal mammogram; diabetes; elevated or during bed rest. You should also not take hormonal contraceptives soon cholesterol or triglycerides; high blood pressure; migraine or other headaches after delivery of a baby. It is advisable to wait for at least four weeks after or epilepsy; depression; gallbladder, liver, heart, or kidney disease; scanty or delivery if you are not breast-feeding. If you are breast-feeding, you should irregular menstrual periods; plan to have major surgery (You may need to stop wait until you have weaned your child before using the pill (see PRECAUTIONS, using NuvaRing® for a while to reduce your chance of getting blood clots.); any NURSING MOTHERS). condition that makes the vagina get irritated easily; prolapsed (dropped) • Strokes and heart attacks: Hormonal contraceptives may increase your risk uterus, dropped bladder (cystocele), or rectal prolapse (rectocele); severe con- of strokes (blockage of blood flow to the brain) or heart attacks (blockage of stipation; history of toxic shock syndrome. blood flow to the heart). Any of these conditions can cause death or serious Overdose disability. Smoking greatly increases the risk of having strokes and heart at- NuvaRing® is unlikely to cause an overdose because the ring holding the med- tacks. Furthermore, smoking and the use of combination hormonal contra-
- 67. ceptives, like NuvaRing®,greatly increases the chances of developing and monal contraceptives have reported the following side effects: vomiting; dying of heart disease. If you use combination hormonal contraceptives, in- change in appetite; abdominal cramps and bloating; breast tenderness or en- cluding NuvaRing®, you should not smoke. largement; irregular vaginal bleeding or spotting; changes in menstrual cycle; • High blood pressure and heart disease: Combination hormonal contracep- temporary infertility after treatment; fluid retention (edema); spotty darkening tives, including NuvaRing®, can worsen conditions like high blood pressure, of the skin, particularly on the face; rash; weight changes; depression; intol- diabetes, and problems with cholesterol and triglycerides. erance to contact lenses; nervousness; dizziness; loss of scalp hair. • Cancer of the reproductive organs and breast: Breast cancer has been di- Call your healthcare provider right away if you get any of the symptoms agnosed slightly more often in women who use the pill than in women of the listed below. They may be signs of a serious problem: sharp chest pain, same age who do not use the pill. This small increase in the number of breast coughing blood, or sudden shortness of breath (possible clot in the lung); cancer diagnoses gradually disappears during the 10 years after stopping use pain in the calf (back of lower leg; possible clot in the leg); crushing chest pain of the pill. It is not known whether the difference is caused by the pill. It may or heaviness in the chest (possible heart attack); sudden severe headache or be that women taking the pill are examined more often, so that breast cancer vomiting, dizziness or fainting, problems with vision or speech, weakness, or is more likely to be detected. You should have regular breast examinations by numbness in an arm or leg (possible stroke); sudden partial or complete loss a healthcare provider and examine your own breasts monthly. Tell your health- of vision (possible clot in the eye); yellowing of the skin or whites of the eyes care provider if you have a family history of breast cancer or if you have had (jaundice), especially with fever, tiredness, loss of appetite, dark colored urine, breast nodules or an abnormal mammogram. or light colored bowel movements (possible liver problems); severe pain, Women who currently have or have had breast cancer should not use hor- swelling, or tenderness in the abdomen (gallbladder or liver problems); sud- monal contraceptives, including NuvaRing®, because breast cancer is usually den fever (usually 102°F or more), vomiting, diarrhea, dizziness, fainting, or a a hormone-sensitive tumor. sunburn-like rash on the face or body (very rarely, toxic shock syndrome); Some studies have found an increase in the incidence of cancer of the cervix breast lumps (possible breast cancer or benign breast disease); irregular vagi- in women who use oral contraceptives. However, this finding may be related nal bleeding or spotting that happens in more than one menstrual cycle or to factors other than the use of oral contraceptives. There is insufficient evi- lasts for more than a few days; urgent, frequent, burning and/or painful uri- dence to rule out the possibility that pills may cause such cancers. nation, and cannot locate the ring in the vagina (rarely, accidental placement of NuvaRing® into the urinary bladder); swelling (edema) of your fingers or • Gallbladder disease: Combination hormonal contraceptive users may have ankles; difficulty in sleeping, weakness, lack of energy, fatigue, or a change in a higher chance of having gallbladder disease. mood (possible severe depression). • Liver tumors: In rare cases, combination hormonal contraceptives, like NuvaRing®, can cause non-cancerous (benign) but dangerous liver tumors. To report SUSPECTED ADVERSE REACTIONS, contact Schering-Plough at These benign liver tumors can break and cause fatal internal bleeding. In ad- 1-800-526-4099 or FDA at 1-800-FDA-1088 or www.fda.gov/medwatch. dition, it is possible that women who use combination hormonal contracep- 1-877-NUVARING tives, like NuvaRing®, have a higher chance of getting liver cancer. However, liver cancers are extremely rare. • Lipid metabolism and inflammation of the pancreas: In women with in- herited defects of lipid metabolism, there have been reports of significant el- evations of plasma triglycerides during estrogen therapy. This has led to pancreatitis in some cases. Manufactured for Organon USA Inc. The common side effects reported by NuvaRing® users are: vaginal infections Roseland, NJ 07068 and irritation; vaginal secretion; headache; weight gain; nausea. by N.V. Organon, Oss, The Netherlands In addition to the risks and side effects listed above, users of combination hor- © 2008 Organon USA Inc. NUV-76926 – SUMMARY 6/08 00 NV0130_SnglAd_bw_half_fr1.indd 1 8/28/09 11:11:01 AM Promotion strategies Stop The #1 Fashion Mistake Hide embarrassing bra straps with new Strap Perfect. Works for mind and body with almost any bra. Invisible even under thin fabrics. You’ll also look one cup size fuller and improve your posture. Six per pack. Available at Bed Bath & Beyond, Walmart, Walgreens, CVS, Rite Aid, Sally Beauty, Target. European Secret...Erases Unwanted Hair Painlessly! Europe’s best-selling hair removal system is now available in the U.S. Smooth Away safely removes unwanted hair instantly and painlessly with gentle microcrystals that turn hair into dust. No nicks, no cuts, just perfectly smooth, exfoliated soft skin. Available: Bed Bath & Beyond, Walmart, CVS, Walgreens, Sally Beauty, Rite Aid, Target, Dollar General or Getsmoothaway.com. 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- 68. © 2010 Wm.Wrigley Jr. Company. All Rights Reserved. Altoids and Smalls are registered trademarks of the Wm. Wrigley Jr. Company.
- 69. getfit PLAYTIME! Cool new training tools to kick your speed, calorie burn and motivation into high gear. BY LINDSEY EMERY A. PACE KEEPER Stay on track as you stride with the Adidas miCoach kit. Sync the bite-size miCoach pacer (shown) to your laptop, download a personalized running plan at micoach.com, then attach the B pacer to your headphones and your MP3 player. Next, snap the stride-sensor foot pod onto your shoelaces and strap the heart rate monitor onto your chest. Now off you go! Over your playlist you’ll hear coaching advice based on your heart rate and speed (noted by the stride sensor). Post A your stats—pace, calories burned and more— online afterward. ($140, shopadidas.com) B. MOTIVATION 2.0 As if giving you peppy playlists for every workout weren’t enough, the newest iPod nano also fea- tures a built-in pedometer, an FM radio and a video camera. With eight to 16 GB of memory, this slim-as-ever model still stores up to 4,000 songs and has a larger, 2.2-inch screen, so you’ll have no problem viewing downloaded routines. Plus, it links up to the Nike+ iPod Sport Kit to help you track pace, time and distance on runs. Everyone at the gym will be green with envy! ($149 to $179, apple.com) FITNESSMAGAZINE.COM | APRIL 2010 67
- 70. getfit WATCH OUT C O B A PRE VIOUS PAGE : K AREN PE ARSON. HAIR : MICHIKO BOORBERG / MICHIKOBOORBERG.COM. MAKEUP: ASHLEIGH B. CIUCCI / ASHLEIGHBCIUCCI.COM. GALLERIA BR A ZIL TOP. PAGES 68, 70 : PETER ARDITO A. CARDIO QUEEN Make the elliptical more entertaining with a Polar FT4 heart rate monitor (with chest strap). It shows calories burned, total exercise time and time spent in each heart rate zone. Preset your workout; the FT4 will remind you to stay in your target zones as you cruise along. ($100, polarusa.com) B. POOL SHARK This beauty is swim deep! The Speedo 150 Lap Watch is water-resistant up to 100 meters, with “hydro pusher” technology to keep H20 out when buttons are pressed. Plus, it features a 150-lap memory with 10 timers that beep when preset intervals have elapsed. ($75, speedousa.com) C. TRACK STAR Speed sessions are a cinch with the new and improved Timex Ironman Sleek 150-Lap watch. No more searching for buttons mid-stride; simply tap the screen to log your lap time. Create your own interval workout or C pick one of 16 preset options, then get moving. ($90, timexironman.com) D. SLIM GYM The pretty-in-pink Garmin FR60 LTD heart rate monitor is your perfect indoor pacer. Its chest strap helps measure calories burned, and a lace-in foot pod tracks speed. Record 20 hours’ worth of activity, then wirelessly transfer the data to your computer. ($200, garmin.com/dealers for stores) E. JOGGING BUDDY Not only does the Soma RunOne 100 watch save up to 100 laps at a time, but this user-friendly arm candy also notes calories burned and beeps to let you know when you’re done with preset intervals. You’ll love its easy- to-press buttons and big display. ($88, somawatches.com for info) E D 68 FITNESSMAGAZINE.COM | APRIL 2010
- 71. NEW FEBREZE SPORTMAKES OLD GEAR SMELL GOOD AS NEW ©2009 P&G it’s a breath of fresh air h
- 72. getfit LISTEN UP S A A. SPEED DEMONS Even if you get drenched when you exercise, the iLuv i303 Sweatproof Sport Ear Clip Headphones keep tunes streaming static-free. With three sizes of earbuds to choose from and a behind-the-ear clip, they guarantee B a great fit. There’s also a volume control right on the wire. ($30, i-luv.com) B. MARCHING BAND Stay plugged in as you sweat with a touch-screen Zune HD player, which features a built-in HD Radio receiver, a 16 GB or 32 GB memory and Wi-Fi access. Its Smart DJ function suggests songs you might like, and you can buy tagged radio tunes (hello, playlist!). ($200 to $270, zuneoriginals.net) C. FULL SWING No matter how much you’re moving, Audio-Technica’s ATH-CK1W In-Ear Headphones promise to stay put, while their cord wrap keeps wires out of arms’ way. Each pair comes with three sizes of earbuds, ensuring a snug fit, and a cute canister for storing. ($60, audio-technica.com for info) D. WALKABOUT The matchbook-size Haier Trainer is more than meets the eye. Along with 2 GB of memory, this sweatproof MP3 player has a built-in pedometer, a calorie counter, an FM tuner and stopwatch functions. Clip it on wherever you like and take a hike. ($60, haieramerica.com) E. LAPS OF LUXURY The Finis XtreaMP3.1G waterproof (to 15 feet) MP3 player pumps up C swimmers and paddle-sports lovers with their favorite jams. The completely submergible, shock-resistant player holds 1 GB of music and comes with a waterproof armband and set of earbuds. ($150, finisinc.com) E D 70 FITNESSMAGAZINE.COM | APRIL 2010
- 73. Introducing the improved Libman ® Wonder Mop.™ New Wider Microfiber Lifts & Locks Machine-Washable Microfiber Gripstrips™ More Dirt Head MAKES GOOD, CLEAN SENSE™ for cleaning tips go to libman.com 888-818-3380 ©2010 The Libman Company
- 75. getfit For exclusive deals and discounts at these sporty spots, visit www.fitness magazine.com/ bestgyms. B ST BEST GYMSS IN AMERICA We polled fitness pros and active readers across the country to find the hottest body shops around. Whether you’re looking for the perfect place to drop pounds or lift weights, make like a pretzel or save dough, check out our top 20 list. By Nicole Dorsey-Straff FITNESSMAGAZINE.COM | APRIL 2010 73
- 76. GYM CHAINS 24 Hour With a huge network of clubs throughout the country, some of BEST BIG-BOX Fitness Clubs which stay open around the clock, 24 Hour Fitness members can GYM More than 400 locations work out almost anytime, anywhere. Every sprawling location nationwide (up to 100,000 square feet) features the latest strength and cardio (24HourFitness.com) equipment plus a variety of classes, including quirky fare like Hot Starting at $30 for a Hula, a Polynesian-style core-sculpting dance workout with live monthly membership drumming. For extra weight-loss help, members can buy the bodybugg ($199, mystore.24hourfitness.com), a wear-on-your- arm calorie-burn monitor, and have a coach adjust their routines according to its readings. “The staff takes pride in what they do and make it a supportive environment,” member Joy Kuraoka says. DavidBartonGym Don’t be deceived by these funkily decorated clubs: Hipsters BEST ALTERNATIVE Seven locations in are not the only ones who benefit! In addition to live DJs and AMBIANCE Chicago, Miami, disco lights three nights a week, DavidBartonGyms are also New York and Seattle known for their stellar personal trainers and hard-core classes, (davidbartongym.com) which are designed and taught by those trainers rather than $125 for a monthly mem- group fitness instructors. Six-Pack Attack, Pain & Pleasure and bership, plus an initiation Xpress Cycle are among the member favorites. The sparkling fee; day pass, $25 locker rooms are stocked with high-quality lotions, shampoos and conditioners. “The amazing space, the trainers, the equipment and all of the amenities make it a cool place that I love to visit,” member Leslie Wolfson says. Equinox Not only does Equinox demand basic fitness certifications BEST CLASSES Fitness Clubs from its trainers and instructors, but the boutique chain also 48 locations nationwide puts employees through signature continuing-education (equinox.com) courses, developed by physical therapists and sports medicine Starting at $130 for a pros, in which they learn skills like body-composition analysis monthly membership, and metabolic testing. Group fitness classes, including energetic plus an initiation fee Parkour Power Play and intense kettlebell training, are top-notch too. And don’t be surprised if you recognize your instructor from top-selling workout DVDs. “Any kind of fat-burning cardio class at Equinox totally rocks; all of the instructors are pros, and they play fantastic music,” member Tracy Madans says. PRE VIOUS PAGE : COREY HENDRICKSON /AUROR A PHOTOS. THIS PAGE : ERIK L AIGNEL ( DAVIDBARTONGYM ) Gold’s Gym Gold’s Gym members praise the chain for its strength training BEST SCULPTING More than 500 locations and body sculpting offerings, including free weights galore, STUDIO nationwide great personal trainers and group exercise classes like (goldsgym.com) Body Pump and Body Attack. Gold’s bigger locations (up to Starting at $30 for a 120,000 square feet) also offer rock climbing, free child care monthly membership while you work out, smoothie bars and Cardio Cinemas—movie theaters filled with exercise equipment. Additional benefits include on-site physical therapists and Kid’s Clubs, which teach children how to lead healthy, active lives. “There’s a very friendly and knowledgeable staff here who are always willing to help you train,” member Sonya Phillips says. Healthworks Members rave about Healthworks’s amazing female-friendly BEST WOMEN-ONLY Five locations in programming: 100 classes weekly, including Pilates, boxing, CLUB Massachusetts belly dancing and Mommy and Me sessions. Nursery services (healthworksfitness.com) are available at all locations, and locker rooms have immaculate Starting at $36 for a sauna and steam rooms. Plus, there’s an impressive rock- monthly membership climbing wall at one location and an on-site nail salon at another. “I joined Healthworks because I needed a no-judgment atmosphere where I could change the way I thought about my body. The trainers helped me prepare for a half-marathon, and I lost 50 pounds,” member Hannah White says. 74 FITNESSmagazINE.COm | aprIl 2010
- 78. YOGA STUDIOS COIL Yoga Pick from 23 classes weekly in this earthy 1,500-square-foot BEST SMALL Fresno, California space residing in a 200-year-old historic building. Well-known STUDIO (coilyoga.com) for its 90-minute calming Restorative sessions, COIL (as in Starting at $15 for Conscious, Open, Integrated, Living) always sweats the small one class stuff: Instructors bring cool cloths soaked in essential oils to exercisers in the summer and steaming cups of tea in the winter. COIL also offers kids’ yoga in the summer, so the whole family can perfect its poses. Intimate classes fit 26 people, and instructors arrive 20 minutes beforehand to chat with students and light can- dles and incense. “The teachers here have inspired and supported my fitness journey for six years,” member Susan Angustia says. Exhale Exhale locations, with serene teak-and-bamboo interiors, offer BEST SPA-LIKE 15 locations nationwide 75-plus weekly yoga classes, including Absolute Beginner Yoga EXPERIENCE (exhalespa.com) and Music Yoga Flow, in addition to their signature Core Fusion Starting at $115 for a sculpting sessions. Most instructors have completed about monthly membership; 500 hours of Yoga Alliance certification, 300 more than what is $11 and up for one class required. Post-workout perks include on-site pampering options such as deep tissue massages and detoxifying facials in Exhale’s luxurious spas. “The energy is electrifying, the teaching is super- lative, and the staff is knowledgeable and welcoming,” devotee Jaime Rosenstein says. Sanctuary This is not your typical zen den. Expect myriad flow and BEST MUSICAL for Yoga power yoga classes, held nearly every hour, at this beautiful, MOTIVATION Nashville 2,200-square-foot studio. There’s the popular 6 a.m. Power (sanctuaryforyoga.com) Latte class, a flowing vinyasa series designed to jump-start Starting at $15 for your day in lieu of java. The 60-minute Power Lunch class one class features rock and roll, techno and hip-hop tunes, while the post-work Yin Yoga is accompanied by a slow, sensuous sound track. “I really enjoy the evening classes; the candles and beautiful music allow for a deep, close-of-day practice,” member Sarah-Jane Hill says. “It’s worth dragging your tired self to the mat and just letting go!” YogaWorks YogaWorks has become the Starbucks of asanas. Each BEST CLASSES 23 locations in California beautiful eco-conscious studio hosts more than 100 inspired and New York all-level classes each week, including signature offerings like PALM BE ACH AT THE OMPHONY OCE AN RESORT ( E XHALE ) . MARION CURTIS ( YOGAWORKS ) (yogaworks.com) YogaWorks Slim, traditional disciplines like athletic ashtanga Starting at $112 for a and special sessions like prenatal and kids’ yoga. One of monthly membership; the largest teacher-training schools in the world, YogaWorks $22 and up for one class requires its instructors to earn 500 hours of certification. “I always walk out feeling replenished,” longtime member Debbie Margolius says. “Thanks to the number of classes, I never miss getting my joyous yoga fix!” Pure Yoga The first U.S. studio of this Hong Kong–based yoga company BEST INSTRUCTORS Two locations in opened its doors two years ago. Both eco-chic approximately New York City 20,000-square-foot spaces were designed with sustainable (pureyoga.com) materials and feature spa-like locker rooms and lounging areas. Starting at $140 for a Resident world-renowned instructors (most have taught more monthly membership; than five years and have multiple certifications) abound in a weekly $30 and up for an schedule that includes 125 sessions and 27 different styles of unlimited day pass yoga, such as Iyengar, jivamukti and hot. Classes hold an average of 20 students, who can book floor space online. “The quality of each teacher is amazing, and the space itself is tranquil, serene and gorgeously organic,” member Tiziana Bason says. 76 FITNESSmagazINE.COm | aPRIL 2010
- 79. are you a jug addict? whenwas the last time you overdosed? do you leave blue stains on your machine? do you know what your habit does to the world around you? are you unable to quit? don’t worry. you’re safe with us and we’re going to help you. the first step is method® laundry detergent. it finds stains in a whole new way to get your clothes amazingly clean. the secret is our patent-pending formula that’s so frickin’ concentrated, 50 loads fits in a teeny bottle. and if that’s not enough, we ditched that messy cap for an easy-dose pump to help you kick the juice cold turkey. the first step is to admit you have a problem. with our help, you can get off the jugs and get clean. learn more at methodlaundry.com
- 80. WELLNESS CENTERS Cooper This 40,000-square-foot fitness center offers 100 innovative BEST PLACE TO Aerobics Center classes each week, like Pi-Yo, Aquastride, Salsaerobics and LOSE WEIGHT Dallas Strictly Strength. Members also have access to two pools, an (cooperaerobics.com) outdoor track and a café stocked with healthy meals and snacks. Starting at $157 for a But the real boon for those with weight-loss goals is the added monthly membership, support: Besides the usual personal trainers, Cooper’s staff plus an initiation fee includes registered dieticians who provide nutrition consultations. The center also hosts lifestyle modification courses and weight- loss classes twice a week. “When I joined seven years ago, I was tired of the typical gym scene. Cooper encourages wellness as a way of life,” member Toby Graham says. Brick Bodies Each of these low-key neighborhood gyms, owned by exercise BEST MOM-AND-POP Seven locations in DVD veterans and husband-and-wife duo Lynne and Victor Brick, SHAPE-UP SPOT Maryland is stocked with standard workout tools and offers cardio classes (brickbodies.com) such as cycling, dance and kickboxing almost every hour. But it’s $500 for an annual the ultra-supportive staff that keeps Brick Bodies members com- membership ing back for more. The signature Extreme Brickover Weight Loss Program includes nutritional guidance by registered dieticians, motivational advice and sessions with personal trainers. “I love the group personal training, the variety of classes—especially Body Combat—and the staff. I haven’t met my weight goal yet, BRIAN HARKIN ( COOPER AEROBICS ) . BRICK BODIES REISTERSTOWN SPINNING ROOM ( BRICK BODIES ) . BARBIE HULL ( GREEN MICROGYM ) . ANDREW WALSH ( CLUB ZUM ) but I’m enjoying the journey!” member Tori Knight says. Spectrum This upscale athletic-club chain features the latest equipment BEST FOR FIT Athletic Clubs and a well-run Kids Club, where children can participate in FAMILIES 23 locations in games and arts-and-crafts projects while their parents work California and Texas out. You’ll find popular yoga, kickboxing, Spinning and Zumba (spectrumclubs.com) classes alongside kid-friendly fare like mazes, sports walls Starting at $99 for a and bounce houses. Most locations have a café for quick monthly family post-workout lunches, a junior Olympic-size swimming pool membership, plus for laps and aqua classes for all ages. “I’m rewarded by being an initiation fee able to get my exercise in for the day, while my son is rewarded by all the love he gets at the Kids Club. We both leave happy,” member Angie Catania says. The Green Save the environment and burn calories at the same time at this BEST ECO-FRIENDLY Microgym compact 3,000-square-foot gym: It runs on solar power as well EXERCISE Portland, Oregon as on patent-pending machines that generate renewable energy (thegreenmicrogym.com) as you exercise on them. New members get a free fitness Starting at $39 for a assessment, a 30-minute massage and a swipe card that allows monthly membership, open-door access to the club from 5:30 a.m. to 11 p.m. daily. plus an initiation fee Plus, for every hour of electricity you generate, you gain $1 toward gift certificates at local businesses. Its carbon footprint is already 85 percent less per square foot than that of other gyms. “I always get a good workout, and I’m inspired to walk there and back to save gas,” member Tiffany Morrison says. Club Zum This newly renovated 20,000-square-foot industrial space houses BEST HOLISTIC Seattle a staff with expertise in personal training, physical therapy, sports APPROACH (clubzum.com) performance, massage therapy and nutrition. New members $150 for a monthly receive a fitness evaluation, postural analysis, and strength and membership flexibility tests to establish a starting point from which to build, plus one free training session a month to make sure they progress. In addition to top-of-the-line equipment, Zum also offers about 20 classes, nutrition consultations and sports training tools, like a rock-climbing wall. “Zum’s strength is in its trainers,” eight-year member Sara Dickerman says. “They motivate you to perform your best, but you’re having fun while you work out.” 78 FITNESSMAGAZINE.COM | APRIL 2010
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- 82. SPORTS-MINDED CLUBS Institute This family-run facility delivers some of the best training in the BEST FUNCTIONAL of Human biz, regardless of what level athlete you happen to be. Just FITNESS 7,200 square feet, the open studio caters to competitive athletes, Performance weekend warriors and regular Janes looking to lose weight. Boca Raton, Florida Founder Juan Carlos Santana serves as a consultant to the (ihpfit.com) industry’s strength-equipment manufacturers, so the space has Starting at $45 for a the latest machines. Classes are intimate, with about 10 people in monthly membership each using stability balls, resistance bands and other functional training tools. “I’m a busy mother with two children, and the club created a plan that works perfectly for me and my schedule,” says member Valerie Gotay, a National Judo Champion. The Sports The stadium-size Sports Center at Chelsea Piers is equal parts BEST FOR URBAN Center at playground and athlete’s escape, with a regulation-size boxing ATHLETES ring, a sand volleyball court, a quarter-mile indoor track, a rock- Chelsea Piers climbing wall, three basketball courts, a sports-drills center and a IHPFIT.COM ( INSTITUTE FOR HUMAN PERFORMANCE ) . FRED GEORGE ( CHELSE A PIERS ) . BRUCE VAN INWEGEN ( E AST BANK CLUB ) . JENNIFER KOPLIN ( TREEHOUSE ) . TIFFANY LE VINE ( GREENWOOD ) New York City 25-yard indoor swimming pool. Not to mention a 14,000-square- (chelseapiers.com/sc) foot weight-lifting deck. There’s a full group fitness schedule, and Starting at $158 for a members can sign up for triathlon-training clinics or meet with monthly membership sports-specific trainers. Other perks: a spa and a café. “Once you’re inside, you forget that you’re in the middle of Manhattan. There are glass windows everywhere, so you’re always looking at the Hudson River,” member Ann Marie Delaney says. The East The East Bank Club is like Disney World for the sporty set: It has BEST SURF AND TURF Bank Club two indoor pools, an adults’ and a kids’ outdoor pool, eight indoor Chicago tennis courts, three racquetball courts and a golf center with (eastbankclub.com) five driving stations. For everyday exercisers, the club also has Starting at $170 for a 450 pieces of cardio equipment, a quarter-mile indoor track monthly membership, and a 60-bike cycling room, as well as four exercise studios that plus an initiation fee house more than 190 group exercise classes a week. Members can pay for on-site body-fat and VO 2 -max testing, as well as nutrition consultations. “The customer service is phenomenal, and I’ve never waited for a piece of cardio equipment. You can’t beat that!” says Nikki Miskowicz, a member for nearly 10 years. Treehouse In Treehouse’s vast 72,000-square-foot space, you’ll find five BEST CROSS-TRAINING Athletic Club workout studios; three racquetball courts; a 30-foot climbing CENTER Draper, Utah wall; one junior Olympic-size swimming pool; one pool dedicated (tacfitness.com) to therapy, water yoga and advanced lap swim; and a wellness Starting at $69 for a department that provides nutrition consultations, chiropractic monthly membership treatments and weight-management services. The club has a roster of more than 100 fitness classes each week, but it draws a devout athletic following thanks to its great triathlon club, free running sessions and metabolic testing. “There’s something for everyone here, and the instructors do an awesome job of really pushing you—in a good way,” member Lisa Newell says. Greenwood This 142,000-square-foot behemoth includes seven clay indoor BEST FOR THE Athletic and and five outdoor tennis courts and four pools, including a year- COMPETITIVE SET round outdoor lap pool with a heated deck. Members can take Tennis Club swim lessons, join a competitive swim team or participate in Greenwood Village, triathlon-training clinics. Greenwood’s highly certified coaching Colorado staff leads sports-specific classes and conditioning drills regu- (greenwoodathletic larly. Members can also get their sports fix in 120 fitness classes, club.com) including kickboxing, yoga and boot camp. “Greenwood goes Starting at $82 for a above and beyond effective exercise equipment and exciting monthly membership, classes. Over the past 17 years there, I’ve discovered countless plus an initiation fee ways to take better care of myself,” member Ashley Poole says. n 80 FITNESSmagazINE.COm | aPRIL 2010
- 83. The Best Thing ToHappen ToPasta Sauce Since The Tomato. INTRODUCING Francesco Rinaldi ToBe™Healthy Pasta Sauce Fortified With DHA Omega 3. Gluten Free 64mg of DHA Omega 3 Cholesterol per serving Free Contains Only Certification 290 330mg / from the Sodium American Heart per serving Association Contains Good Only Housekeeping 5g Sugars Seal of Approval per serving Good source of Vitamin A www.lifesdha.com For over three decades, Francesco Rinaldi has brought • Tomato & Basil • Garden Vegetable rich, authentic Italian flavor to dinner tables all across • Garlic & Onion • Spicy Marinara America. Now we’ve taken our famous taste and made From pasta to chicken to seafood, Francesco Rinaldi it even better for you with our new Francesco Rinaldi ToBe Healthy Pasta Sauces make the meal, and ToBeHealthy Pasta Sauces with Omega 3. This now they make it healthier, too, with less salt, delicious “Healthy” Pasta Sauce is made with life’sDHA, ™ no added sugar, and 64mg of DHA Omega 3 fatty a 100% vegetarian and sustainable source of DHA acids per serving. Enjoy it on your favorite Omega 3, and the finest All Natural tomatoes and spices. FrancescoRinaldi.com dishes in good health. Can’t find it at your local store visit www.FrancescoRinaldi.com to purchase online.
- 84. PRODUCT INFORMATION most litters were aborted or resorbed. No toxicity was observed at 140 mcg/kg (approximately 6 times the MRDID in adults on a mcg/m2 basis). NASONEX® When rats received subcutaneous doses of mometasone furoate throughout pregnancy or during the later stages of pregnancy, 15 mcg/kg (less than the MRDID in adults on a mcg/m2 basis) caused prolonged and difficult labor and reduced the number of live births, birth weight, (mometasone furoate monohydrate) and early pup survival. Similar effects were not observed at 7.5 mcg/kg (less than the MRDID in adults on a mcg/m2 basis). There are no adequate and well-controlled studies in pregnant women. NASONEX Nasal Spray, 50 mcg, like other corticosteroids, should Nasal Spray, 50 mcg* be used during pregnancy only if the potential benefits justify the potential risk to the fetus. Experience with oral corticosteroids since their introduction in pharmacologic, as opposed to physiologic, doses suggests that rodents are more prone to teratogenic effects from cortico- FOR INTRANASAL USE ONLY steroids than humans. In addition, because there is a natural increase in corticosteroid production during pregnancy, most women will *calculated on the anhydrous basis require a lower exogenous corticosteroid dose and many will not need corticosteroid treatment during pregnancy. Nonteratogenic Effects: Hypoadrenalism may occur in infants born to women receiving corticosteroids during pregnancy. Such infants BRIEF SUMMARY (For full Prescribing Information, see package insert.) should be carefully monitored. INDICATIONS AND USAGE NASONEX Nasal Spray, 50 mcg is indicated for the treatment of the nasal symptoms of seasonal allergic and Nursing Mothers: It is not known if mometasone furoate is excreted in human milk. Because other corticosteroids are excreted in human perennial allergic rhinitis, in adults and pediatric patients 2 years of age and older. NASONEX Nasal Spray, 50 mcg is indicated for the pro- milk, caution should be used when NASONEX Nasal Spray, 50 mcg is administered to nursing women. phylaxis of the nasal symptoms of seasonal allergic rhinitis in adult and adolescent patients 12 years and older. In patients with a known sea- Pediatric Use: Controlled clinical studies have shown intranasal corticosteroids may cause a reduction in growth velocity in pediatric sonal allergen that precipitates nasal symptoms of seasonal allergic rhinitis, initiation of prophylaxis with NASONEX Nasal Spray, 50 mcg is patients. This effect has been observed in the absence of laboratory evidence of hypothalamic-pituitary-adrenal (HPA) axis suppression, sug- recommended 2 to 4 weeks prior to the anticipated start of the pollen season. Safety and effectiveness of NASONEX Nasal Spray, 50 mcg in gesting that growth velocity is a more sensitive indicator of systemic corticosteroid exposure in pediatric patients than some commonly used pediatric patients less than 2 years of age have not been established. tests of HPA axis function. The long-term effects of this reduction in growth velocity associated with intranasal corticosteroids, including the NASONEX Nasal Spray, 50 mcg, is indicated for the treatment of nasal polyps in patients 18 years of age and older. Safety and effectiveness impact on final adult height, are unknown. The potential for “catch up” growth following discontinuation of treatment with intranasal corti- of NASONEX Nasal Spray, 50 mcg, for the treatment of nasal polyps in pediatric patients less than 18 years of age have not been established. costeroids has not been adequately studied. The growth of pediatric patients receiving intranasal corticosteroids, including NASONEX Nasal CONTRAINDICATIONS Hypersensitivity to any of the ingredients of this preparation contraindicates its use. Spray, 50 mcg, should be monitored routinely (eg, via stadiometry). The potential growth effects of prolonged treatment should be weighed against clinical benefits obtained and the availability of safe and effective noncorticosteroid treatment alternatives. To minimize the systemic effects of intranasal corticosteroids, including NASONEX Nasal Spray, 50 mcg, each patient should be titrated to his/her lowest effective dose. Seven hundred and twenty (720) patients 3 to 11 years of age with allergic rhinitis were treated with mometasone furoate nasal spray, 50 mcg (100 mcg total daily dose) in controlled clinical trials (see CLINICAL PHARMACOLOGY, Clinical Studies section). Twenty-eight (28) patients 2 to 5 years of age with allergic rhinitis were treated with mometasone furoate nasal spray, 50 mcg (100 mcg total daily dose) in a controlled trial to evaluate safety (see CLINICAL PHARMACOLOGY, Pharmacokinetics section). Safety and effectiveness in children less than 2 years of age with allergic rhinitis and in children less than 18 years of age with nasal polyps have not been established. A clinical study has been conducted for 1 year in pediatric patients with allergic rhinitis (ages 3 to 9 years) to assess the effect of NASONEX Nasal Spray, 50 mcg (100 mcg total daily dose) on growth velocity. No statistically significant effect on growth velocity was observed for NASONEX Nasal Spray, 50 mcg compared to placebo. No evidence of clinically relevant HPA axis suppression was observed following a 30-minute cosyntropin infusion. The potential of NASONEX Nasal Spray, 50 mcg to cause growth suppression in susceptible patients or when given at higher doses can- not be ruled out. WARNINGS The replacement of a systemic corticosteroid with a topical corticosteroid can be accompanied by signs of adrenal insufficiency Geriatric Use: A total of 280 patients above 64 years of age with allergic rhinitis or nasal polyps (age range 64 to 86 years) have been treat- and, in addition, some patients may experience symptoms of withdrawal; ie, joint and/or muscular pain, lassitude, and depression. Careful ed with NASONEX Nasal Spray, 50 mcg for up to 3 or 4 months, respectively. The adverse reactions reported in this population were similar attention must be given when patients previously treated for prolonged periods with systemic corticosteroids are transferred to topical cor- in type and incidence to those reported by younger patients. ticosteroids, with careful monitoring for acute adrenal insufficiency in response to stress. This is particularly important in those patients who ADVERSE REACTIONS Allergic Rhinitis. In controlled US and international clinical studies, a total of 3210 adult and adolescent patients have associated asthma or other clinical conditions where too rapid a decrease in systemic corticosteroid dosing may cause a severe exac- ages 12 years and older with allergic rhinitis received treatment with NASONEX Nasal Spray, 50 mcg at doses of 50 to 800 mcg/day. The erbation of their symptoms. majority of patients (n = 2103) were treated with 200 mcg/day. In controlled US and international studies, a total of 990 pediatric patients If recommended doses of intranasal corticosteroids are exceeded or if individuals are particularly sensitive or predisposed by virtue of (ages 3 to 11 years) with allergic rhinitis received treatment with NASONEX Nasal Spray, 50 mcg, at doses of 25 to 200 mcg/day. The major- recent systemic steroid therapy, symptoms of hypercorticism may occur, including very rare cases of menstrual irregularities, acneiform ity of pediatric patients (720) were treated with 100 mcg/day. A total of 513 adult, adolescent, and pediatric patients have been treated for lesions, and cushingoid features. If such changes occur, topical corticosteroids should be discontinued slowly, consistent with accepted pro- 1 year or longer. The overall incidence of adverse events for patients treated with NASONEX Nasal Spray, 50 mcg was comparable to patients cedures for discontinuing oral steroid therapy. treated with the vehicle placebo. Also, adverse events did not differ significantly based on age, sex, or race. Three percent or less of patients Persons who are on drugs which suppress the immune system are more susceptible to infections than healthy individuals. Chickenpox and in clinical trials discontinued treatment because of adverse events; this rate was similar for the vehicle and active comparators. measles, for example, can have a more serious or even fatal course in nonimmune children or adults on corticosteroids. In such children or All adverse events (regardless of relationship to treatment) reported by 5% or more of adult and adolescent patients ages 12 years and adults who have not had these diseases, particular care should be taken to avoid exposure. How the dose, route, and duration of corticosteroid older who received NASONEX Nasal Spray, 50 mcg, 200 mcg/day and by pediatric patients ages 3 to 11 years who received NASONEX Nasal administration affects the risk of developing a disseminated infection is not known. The contribution of the underlying disease and/or prior cor- Spray, 50 mcg, 100 mcg/day in clinical trials vs placebo and that were more common with NASONEX Nasal Spray, 50 mcg than placebo, are ticosteroid treatment to the risk is also not known. If exposed to chickenpox, prophylaxis with varicella zoster immune globin (VZIG) may be displayed in the table below. indicated. If exposed to measles, prophylaxis with pooled intramuscular immunoglobulin (IG) may be indicated. (See the respective package inserts for complete VZIG and IG prescribing information.) If chickenpox develops, treatment with antiviral agents may be considered. ADVERSE EVENTS FROM CONTROLLED CLINICAL TRIALS IN SEASONAL ALLERGIC AND PERENNIAL ALLERGIC RHINITIS PRECAUTIONS General: Intranasal corticosteroids may cause a reduction in growth velocity when administered to pediatric patients (see (PERCENT OF PATIENTS REPORTING) PRECAUTIONS, Pediatric Use section). In clinical studies with NASONEX Nasal Spray, 50 mcg, the development of localized infections of Adult and Adolescent Patients 12 years and older Pediatric Patients Ages 3 to 11 years the nose and pharynx with Candida albicans has occurred only rarely. When such an infection develops, use of NASONEX Nasal Spray, 50 mcg NASONEX 200 mcg VEHICLE PLACEBO NASONEX 100 mcg VEHICLE PLACEBO should be discontinued and appropriate local or systemic therapy instituted, if needed. (n = 2103) (n = 1671) (n = 374) (n = 376) Nasal corticosteroids should be used with caution, if at all, in patients with active or quiescent tuberculous infection of the respiratory tract, or in untreated fungal, bacterial, systemic viral infections, or ocular herpes simplex. Headache 26 22 17 18 Rarely, immediate hypersensitivity reactions may occur after the intranasal administration of mometasone furoate monohydrate. Extremely Viral Infection 14 11 8 9 rare instances of wheezing have been reported. Pharyngitis 12 10 10 10 Rare instances of nasal septum perforation and increased intraocular pressure have also been reported following the intranasal application Epistaxis/Blood-Tinged Mucus 11 6 8 9 of aerosolized corticosteroids. As with any long-term topical treatment of the nasal cavity, patients using NASONEX Nasal Spray, 50 mcg over several months or longer should be examined periodically for possible changes in the nasal mucosa. Coughing 7 6 13 15 Because of the inhibitory effect of corticosteroids on wound healing, patients who have experienced recent nasal septum ulcers, nasal sur- Upper Respiratory Tract Infection 6 2 5 4 gery, or nasal trauma should not use a nasal corticosteroid until healing has occurred. Dysmenorrhea 5 3 1 0 Glaucoma and cataract formation was evaluated in one controlled study of 12 weeks’ duration and one uncontrolled study of 12 months’ duration in patients treated with NASONEX Nasal Spray, 50 mcg at 200 mcg/day, using intraocular pressure measurements and slit lamp Musculoskeletal Pain 5 3 1 1 examination. No significant change from baseline was noted in the mean intraocular pressure measurements for the 141 NASONEX-treated Sinusitis 5 3 4 4 patients in the 12-week study, as compared with 141 placebo-treated patients. No individual NASONEX-treated patient was noted to have Vomiting 1 1 5 4 developed a significant elevation in intraocular pressure or cataracts in this 12-week study. Likewise, no significant change from baseline was Other adverse events which occurred in less than 5% but greater than or equal to 2% of mometasone furoate adult and adolescent patients noted in the mean intraocular pressure measurements for the 139 NASONEX-treated patients in the 12-month study and again, no cataracts (ages 12 years and older) treated with 200-mcg doses (regardless of relationship to treatment), and more frequently than in the placebo were detected in these patients. Nonetheless, nasal and inhaled corticosteroids have been associated with the development of glaucoma group included: arthralgia, asthma, bronchitis, chest pain, conjunctivitis, diarrhea, dyspepsia, earache, flu-like symptoms, myalgia, nausea, and/or cataracts. Therefore, close follow-up is warranted in patients with a change in vision and with a history of glaucoma and/or cataracts. and rhinitis. When nasal corticosteroids are used at excessive doses, systemic corticosteroid effects such as hypercorticism and adrenal suppression Other adverse events which occurred in less than 5% but greater than or equal to 2% of mometasone furoate pediatric patients ages 3 to may appear. If such changes occur, NASONEX Nasal Spray, 50 mcg should be discontinued slowly, consistent with accepted procedures for 11 years treated with 100-mcg doses vs placebo (regardless of relationship to treatment) and more frequently than in the placebo group discontinuing oral steroid therapy. included: diarrhea, nasal irritation, otitis media, and wheezing. Information for Patients: Patients being treated with NASONEX Nasal Spray, 50 mcg should be given the following information and instruc- The adverse event (regardless of relationship to treatment) reported by 5% of pediatric patients ages 2 to 5 years who received NASONEX tions. This information is intended to aid in the safe and effective use of this medication. It is not a disclosure of all intended or possible adverse Nasal Spray, 50 mcg, 100 mcg/day in a clinical trial vs placebo including 56 subjects (28 each NASONEX Nasal Spray, 50 mcg and placebo) effects. Patients should use NASONEX Nasal Spray, 50 mcg at regular intervals (see DOSAGE AND ADMINISTRATION) since its effectiveness and that was more common with NASONEX Nasal Spray, 50 mcg than placebo, included: upper respiratory tract infection (7% vs 0%, respec- depends on regular use. Improvement in nasal symptoms of allergic rhinitis has been shown to occur within 11 hours after the first dose based tively). The other adverse event which occurred in less than 5% but greater than or equal to 2% of mometasone furoate pediatric patients on one single-dose, parallel-group study of patients in an outdoor “park” setting (park study) and one environmental exposure unit (EEU) study ages 2 to 5 years treated with 100-mcg doses vs placebo (regardless of relationship to treatment) and more frequently than in the placebo and within 2 days after the first dose in two randomized, double-blind, placebo-controlled, parallel-group seasonal allergic rhinitis studies. group included: skin trauma. Maximum benefit is usually achieved within 1 to 2 weeks after initiation of dosing. Patients should take the medication as directed and should Nasal Polyps. In controlled clinical studies, the types of adverse events observed in patients with nasal polyps were similar to those not increase the prescribed dosage in an attempt to increase its effectiveness. Patients should contact their physician if symptoms do not observed for patients with allergic rhinitis. A total of 594 adult patients (ages 18 to 86 years) received NASONEX Nasal Spray, 50 mcg, at improve, or if the condition worsens. To assure proper use of this nasal spray, and to attain maximum benefit, patients should read and follow doses of 200 mcg once or twice daily for up to 4 months for treatment of nasal polyps. The overall incidence of adverse events for patients the accompanying Patient’s Instructions for Use carefully. Administration to young children should be aided by an adult. treated with NASONEX Nasal Spray, 50 mcg was comparable to patients treated with the placebo except for epistaxis, which was 9% for Patients should be cautioned not to spray NASONEX Nasal Spray, 50 mcg into the eyes or directly onto the nasal septum. 200 mcg once daily, 13% for 200 mcg twice daily, and 5% for placebo. Persons who are on immunosuppressant doses of corticosteroids should be warned to avoid exposure to chickenpox or measles, and Rare cases of nasal ulcers and nasal and oral candidiasis were also reported in patients treated with NASONEX Nasal Spray, 50 mcg, pri- patients should also be advised that if they are exposed, medical advice should be sought without delay. marily in patients treated for longer than 4 weeks. Carcinogenesis, Mutagenesis, Impairment of Fertility: In a 2-year carcinogenicity study in Sprague Dawley rats, mometasone furoate In postmarketing surveillance of this product, cases of nasal burning and irritation, anaphylaxis and angioedema, and rare cases of nasal demonstrated no statistically significant increase in the incidence of tumors at inhalation doses up to 67 mcg/kg (approximately 1 and 2 times septal perforation have been reported. Disturbances of taste and smell have been reported very rarely. the maximum recommended daily intranasal dose [MRDID] in adults [400 mcg] and children [100 mcg], respectively, on a mcg/m2 basis). In OVERDOSAGE There are no data available on the effects of acute or chronic overdosage with NASONEX Nasal Spray, 50 mcg. Because of a 19-month carcinogenicity study in Swiss CD-1 mice, mometasone furoate demonstrated no statistically significant increase in the incidence low systemic bioavailability, and an absence of acute drug-related systemic findings in clinical studies, overdose is unlikely to require any of tumors at inhalation doses up to 160 mcg/kg (approximately 2 times the MRDID in adults and children, respectively, on a mcg/m2 basis). therapy other than observation. Intranasal administration of 1600 mcg (4 times the recommended dose of NASONEX Nasal Spray, 50 mcg) Mometasone furoate increased chromosomal aberrations in an in vitro Chinese hamster ovary-cell assay, but did not increase chromosomal daily for 29 days, to healthy human volunteers, was well tolerated with no increased incidence of adverse events. Single intranasal doses up aberrations in an in vitro Chinese hamster lung cell assay. Mometasone furoate was not mutagenic in the Ames test or mouse-lymphoma assay, to 4000 mcg have been studied in human volunteers with no adverse effects reported. Single oral doses up to 8000 mcg have been studied and was not clastogenic in an in vivo mouse micronucleus assay and a rat bone marrow chromosomal aberration assay or a mouse male germ- in human volunteers with no adverse effects reported. Chronic overdosage with any corticosteroid may result in signs or symptoms of hyper- cell chromosomal aberration assay. Mometasone furoate also did not induce unscheduled DNA synthesis in vivo in rat hepatocytes. corticism (see PRECAUTIONS). Acute overdosage with this dosage form is unlikely since one bottle of NASONEX Nasal Spray, 50 mcg con- In reproductive studies in rats, impairment of fertility was not produced by subcutaneous doses up to 15 mcg/kg (less than the MRDID in tains approximately 8500 mcg of mometasone furoate. adults on a mcg/m2 basis). Pregnancy: Teratogenic Effects: Pregnancy Category C: When administered to pregnant mice, rats, and rabbits, mometasone furoate increased fetal malformations. The doses that produced malformations also decreased fetal growth, as measured by lower fetal weights and/or delayed ossification. Mometasone furoate also caused dystocia and related complications when administered to rats during the end of pregnancy. In mice, mometasone furoate caused cleft palate at subcutaneous doses of 60 mcg/kg and above (less than the MRDID in adults on a mcg/m2 basis). Fetal survival was reduced at 180 mcg/kg (approximately 2 times the MRDID in adults on a mcg/m2 basis). No toxicity was observed at 20 mcg/kg (less than the MRDID in adults on a mcg/m2 basis). In rats, mometasone furoate produced umbilical hernia at topical dermal doses of 600 mcg/kg and above (approximately 10 times the MRDID in adults on a mcg/m2 basis). A dose of 300 mcg/kg (approximately 6 times the MRDID in adults on a mcg/m2 basis) produced delays in ossification, but no malformations. In rabbits, mometasone furoate caused multiple malformations (eg, flexed front paws, gallbladder agenesis, umbilical hernia, hydrocephaly) Schering Corporation at topical dermal doses of 150 mcg/kg and above (approximately 6 times the MRDID in adults on a mcg/m2 basis). In an oral study, mometa- Kenilworth, NJ 07033 USA sone furoate increased resorptions and caused cleft palate and/or head malformations (hydrocephaly or domed head) at 700 mcg/kg (approxi- Copyright © 1997, 2003, 2005, Schering Corporation. All rights reserved. Rev. 9/05 mately 30 times the MRDID in adults on a mcg/m2 basis). At 2800 mcg/kg (approximately 110 times the MRDID in adults on a mcg/m2 basis), 26405289T-JBS
- 86. walk getfit BY MARTICA HEANER, PH.D. PHOTOGRAPHS BY DENISE CREW W Walk This Way W See the worko workout video at www.fit v www.fitness ma magazine.co magazine.com/ wa walkitoff. . Check out the latest skinny on walking: Women between the ages of and who walked at least four hours a week were percent more likely to lose weight during the years they were tracked than those who didn’t walk at all—regardless of what other exercise they did, according to a study in the American Journal of Clinical Nutrition. To hit that magic -minute-a-week total, follow this simple plan created by Malin Svensson, a walking and fitness expert in Los Angeles. You’ll not only burn off , calories this week but also firm up trouble zones that your average stroll ignores. HOW IT WORKS Aim to rack up at least 45 minutes of walking on most days (we’ve plotted it out for you on page 89), alternating your usual steady walks with Svensson’s Burn-and-Firm Workout, shown on these pages. You’ll melt about 240 calories in each 45-minute Burn-and-Firm session as you “sculpt from abs to calves and build more push-off power,” says Svensson, author of Nordic Walking, who puts her clients through this shape-up. For an allover makeover, give equal toning TLC to your top half with Svensson’s four Essential Upper-Body Shapers, on page 89. Now step on it!
- 87. Burn-and-Firm Workout rkout START OUT at an easy pace (about 20 minutes per mile) for 4 minutes, then or alternate doing the tone-as-you-go exercises pictured with 5 minutes gt y g sp d of brisk walking (a 15-minute mile or faster). Cool fa down with an easy 4-minute walk. w Heel Toe Walk Walk TARGETS butt, shins TARGETS shoulders, abs, calves ▲ Step forward with right foot, landing on heel. • Walk quickly on tiptoes, keeping weight centered on balls • Keeping body weight centered on middle of right heel of feet and taking short steps (like a ballet dancer). as you push off (toes are off the ground; walk only on heels), ▲ Simultaneously press arms overhead: Start in a goalpost quickly take a short step forward with left foot, landing pose, with elbows bent 90 degrees and raised out to sides on heel. at shoulder level, hands in fists, palms facing forward. • Swing extended arms in opposition to legs, matching pace • Quickly press arms straight overhead and open hands, of arm swing to speed of steps. palms facing each other. • Continue heel walk for 1 minute, taking short, quick steps. • Continue toe walk for 1 minute, alternating goalpost and overhead arm position throughout. FITNESSMAGAZINE.COM | APRIL 2010 85
- 88. e playlist willkeep you cruising - minu t at a q Th is 4 5 ui ck , ra c ks c a lo r ie - s c ks . hT htr a izzlin s g pac re s e e. Dow om /f Fr nload it n ow at w w w.fitnessmagazine .c D I O E D I T ) E R I C P R Y DZ V S . n” ( R A FLOY a ti o D duc “L a dy” ES e rE L EN RIP NY K T op R AVI T ES “ Pr TZ “ S e ve n N a t i o n A r m y” THE WHI Trainer’s Tip Keep ribs lifted and eyes looking forward to resist urge to round back. Trainer’s Tip For the best toning, avoid bouncing: Rather than letting body rise between steps, maintain a low, gliding stride. Balance Groucho Walk Walk TARGETS abs, hips TARGETS butt, thighs • Step forward with right foot, raising arms straight ▲ Take a long step (but not a big stretch) forward with left overhead, palms facing each other. (Arms reach top as leg, lowering hips closer to ground. right heel touches down.) • Keeping body lowered, squeeze glutes as you take a long ▲ As you land on right foot, raise bent left knee to hip height step forward with right leg in a gliding motion. or higher and quickly lower straight arms down to meet • Continue Groucho walk for 1 minute, moving arms in knee in a sharp, controlled motion. opposition to legs, elbows bent. • Repeat, raising arms as left foot lands and lowering arms quickly as bent right knee reaches hip level. • Continue balance walk for 1 minute, keeping posture tall.
- 89. getfit t h e L i g h t n i n g ” OA S I S o ck of “ N ew e Sh Moo “Th n Ri sing ” WO ERS LFM WAT OT H E TA L C RYS R “Do Wh e L ove” at You Wa nt ” O K G O “10 0 % Pu r HAIR : CHEN HO WITH FORD ARTISTS FOR KER ATASE. MAKEUP: VICKIE GR ANADO USING MAC COSMETICS. NUX TOP AND SHORTS. AVIA SHOES. STILLS : BRYAN MCCAY Trainer’s Tip ainer’s To really work lly obliques, exaggerate es, the opposing move- posing ments of upper and s lower body: With each step, shoulders rotate in one direction and e hips rotate in opposite otate direction. ion. Trunk Cat Twist Walk TARGETS abs, obliques, hips TARGETS abs, obliques, inner thighs ▲ March forward with left leg, lifting bent left knee to hip ▲ Place hands on hips and step forward, crossing left leg height, as you rotate torso to left, swinging straight right arm over right thigh (so left foot lands to right of an imaginary forward to touch inside of left knee and swinging straight median line in front of you) as torso rotates to left. left arm behind you. • Step forward with right leg, crossing it over left thigh and • Keep your head facing forward and maintain a tall posture rotating torso to right. as you march forward with right leg, rotating torso to right • Continue cat walk for 1 minute, keeping posture tall. and swinging left arm to touch inside of bent right knee. • Continue trunk twist walk for 1 minute, alternating sides. FITNESSMAGAZINE.COM | APRIL 2010 87
- 90. FR A NCOFABI “Move ( You Make M “Ca nt It ” D J e Fe e l S nne d S “ Fl a u o Goo d)” M He at ” ( CEN T ”R OBIN O BY ER STA e L ove GE SO U ND T R AC K ) J A M I R O Q U A I “ S h ow M Trainer’s Tip To work upper Stash back muscles, bring and Carry shoulder blades down and together Pocket your cash, to kiss when arms keys and ID in these are fully extended. performance tops. New Balance NBx Shimmel with built-in sports bra ($45; newbalance.com) Moving Comfort g Endurance Support Tank for A/B or C/D cup ($52; moving comfort.com) Asics ARD Shimmel with shelf bra ($55; asicsamerica .com for info) Tick-Tock Walk TARGETS hips, butt • Bring fists in front of chest, elbows bent. Form a diagonal line with bent elbows, left elbow above shoulder level and Your Weekly right elbow below, as you step forward with left foot. ▲ As you land on left foot, simultaneously lift right leg out to side, toes pointing forward, as you straighten arms in the Stride Guide diagonal line. MAKE IT EASIER: Keep elbows bent by sides, fists in front of chest, and skip arm movements. • Bend elbows and return fists to chest, this time with right elbow above shoulder level and left elbow below, as you step forward with right leg. Follow this at-a-glance plan to start • Extend arms again as you land on right foot and lift left torching 1,300 calories each week.* leg out to side. (Imagine legs moving like a pendulum.) • Continue tick-tock walk for 1 minute.
- 91. getfit Essential Upper- Snow Angel TARGETS back, shoulders Body Shapers • Holding a dumbbell in each hand, stand with feet hip-width apart, knees slightly bent, and hinge forward 45 degrees at hips so dumbbells hover in front of knees, palms facing in. Grab a pair of three- to five-pound dumbbells ▼ Keeping back flat, raise extended arms up and do two to three sets of each move below and out to form a V shape overhead, palms facing forward. twice a week to go from flab to fab. • Lower straight arms out to sides and then down toward hips so they form an inverted V shape, palms facing forward. • Reverse arc motion to return arms to V shape. • Do 8 to 10 reps. Three-Legged Crab TARGETS triceps, abs, butt • Sit on floor with knees bent and feet flat, palms planted beside hips, fingers pointing toward feet. • Press through palms to straighten arms and raise hips off floor, balancing body between hands and feet. • Lift left foot off floor and extend leg in front of you. ▲ Keeping left leg raised throughout, bend elbows slightly to lower hips toward floor (without touching it). • Press through palms to raise hips again. Curl and Press • Do 8 reps. Switch legs and repeat. TARGETS upper back, Flye Trap shoulders, biceps, legs • Stand with feet hip-width apart, TARGETS chest, abs, butt, inner thighs, holding a dumbbell in each hand, hamstrings arms by sides, palms facing in. • Holding a dumbbell in right hand, lie faceup • Lunge forward with right leg, on floor with right knee bent, foot flat, and knee bent about 90 degrees, left left leg on floor and extended out to side at leg extended directly behind you. a 45-degree angle so inner thigh faces up. • Bend right elbow and bring • Bring extended right arm out to side at dumbbell near right shoulder, palm shoulder level, palm facing up; left arm remains facing left. by side, palm down; this is start position. ▲ Keeping torso upright and Squeeze glutes and press through right maintaining lunge position, press heel to raise hips as you lift straight right arm right hand overhead as you curl left and left leg toward each other in center. hand to shoulder, palm facing right. • Slowly lower right arm and left leg out to sides • Lower weights, bringing right as you bring hips to floor to return to start hand to shoulder and left hand position. beside thigh, to complete rep. • Do 8 to 10 reps. Switch sides and repeat. • Do 8 reps. Switch sides; repeat. ❒ MON ❒ TUES ❒ WED ❒ THURS ❒ FRI ❒ SAT ❒ SUN Essential Steady 4 mph or Burn-and- Steady 4 mph or OFF Burn-and- Steady 4 mph or Upper-Body faster walk Firm Workout faster walk Firm Workout faster walk Shapers (Do 45 minutes in (45 minutes) (45 minutes) (45 minutes) (Do 60 minutes one shot or divide all in one loop the time into Essential or two 30-minute three 15-minute Upper-Body outings.) 1-mile walks.) Shapers *Calories burned are based on a 140-pound woman walking a weekly total of 240 minutes at a four-mile-per-hour pace and toning her upper body twice a week. FITNESSMAGAZINE.COM | APRIL 2010 89
- 94. newbalance.com ©2010 New BalanceAthletic Shoe, Inc. YOU CAN’T RUN FROM YOUR PROBLEMS. BUT YOU’LL BOTH FEEL A LITTLE LIGHTER WHEN YOU GET BACK. The New Balance 760. Because when you’re in the right shoe, you love running more.
- 95. getfit Feet Dreams Experience love at first stride with our biggest-ever shoe guide. We asked 115 readers to step, ride and even splash their way through this spring’s sportiest styles. Turn the page to find your perfect pair. By RachEl STuRTz FITNESSmagazINE.COm | aPRIL 2010 93
- 96. getfit Running neutral cushioned runner-up winner Brooks Glycerin 8 Mizuno Wave This comfy shoe boasts a custom Creation 11 cushioning technology in its heel The plastic “wave” midsole and forefoot that guarantees a in this lightweight shoe plush ride. And the midfoot hugs BRYAN MCCAY. HAIR AND MAKEUP: ASHLEIGH B. CIUCCI /ASHLEIGHBCIUCCI.COM. ST YLIST: ANGIE ARNET T. SET DESIGN : TLC. REBECCA TAYLOR DRESS. ST YLIST’S OWN JEWELRY. MA X A ZRIA SHOE. NIKE SHOE takes cushioning up a your arch for a secure fit. “I felt notch by absorbing impact supported even though the shoe is along your entire foot, not at all rigid; it’s sleek, stylish thereby creating ouch-free and fast,” one tester notes. ($130, landings for joints. Plus, its brooksrunning.com) underfoot ventilation sys- tem prevents overheating, FOOTNOTE and a soft sock liner keeps If you’ve got high arches, like tester Carrie Carlson, 29, chances are you need more feet sweat- and odor-free. cushioning than stability in your sneaks. “Absolute comfort!” one “It was as if the Mizunos were made for my tester says. “My struggle to feet; they had me running like a gazelle,” says Carrie, who jogs after work along find the perfect shoes is New York City’s East River. over.” ($135, zappos.com) Running mild stability winner Nike LunarGlide+ Unlike many traditional stability models, this shoe runner-up is built to correct your gait K-Swiss Konejo II only when needed. You This stable, cushioned shoe corrects won’t feel the extra sup- slight overpronation with a stiff-in- port of the small, dense the-middle foam midsole that’s also foam in its midsole unless springy enough to help propel you your foot overpronates forward. “I’m impressed,” one tester (rolls inward), so you get a says. “They were light and supportive surprisingly cushy run. on speedy hills.” ($100, kswiss.com) Log miles without blisters, too, thanks to stretchy material by your big toe. FOOTNOTE Most runners, like Jennifer Hornak, 37, “The support and bounce overpronate a bit. But a touch of stability in these were the best,” goes a long way to steady one’s gait. “The one tester says. “I’m train- Nike LunarGlides were so light, I thought I could run forever,” says Jennifer, who does ing for my next marathon loops in East Coventry, Pennsylvania. in them.” ($100, nike.com) 94 FITNESSMAGAZINE.COM | APRIL 2010
- 97. Running extra stability winner BrooksAdrenaline runner-up GTS 10 Adidas adiStar Solution This shoe’s reinforced arch Dense foam under the arch keeps support helps keep feet overpronators on steady footing, and from seriously overpronat- a breathable mesh upper prevents ing as they strike, while this shoe from feeling heavy. A divided fluid-filled pockets in the outsole allows your heel to move forefoot and heel soften independently from the forefoot and jolts. It also has a soft sock helps diffuse shock. “These felt so liner that wicks away sweat. light and airy; they put an extra “I could feel the stability bounce in my step,” one tester says. under my arches as soon ($120, shopadidas.com) as I put them on,” one tester says. “My ankles FOOTNOTE Runners with flat arches, like Antoinette felt better than usual Church, 32, often need extra stability. when running, and I “The Brooks Adrenalines supported me loved the spring back so well that I sprinted through a five-mile run!” says Antoinette, who logs her weekly they gave my stride.” ($100, miles in Wantagh, New York. brooksrunning.com) Running trail winner Merrell CTR Cruise These water-resistant shoes have a slip-proof runner-up heel that hugs the back Pearl Izumi SyncroFuel XC of your foot and a rugged Great for training or racing, these tread that can tackle any reflective shoes have extra cushioning trail. The solid midsole under the forefoot and heel and added support steadies your arch stability to steady your gait. “I felt foot on uneven surfaces, that I could push myself, no matter and an antimicrobial sock what the trail had in store for me,” one liner combats stinkiness. tester says. ($110, pearlizumi.com) “Everyone on the trail envied the killer traction of these shoes,” one FOOTNOTE Sometimes trail shoes feel too much like tester remarks. “At first hiking boots, says Michelle Wesson, I thought it’d be too 35, a competitive runner who lives much, but it handled in Flagstaff, Arizona. “The Merrell CTR Cruise is lightweight; it’s just the right the terrain beautifully.” amount of shoe.” ($110, merrell.com)
- 98. getfit Walking winner New Balance 760 runner-up Walking Shoe Asics GEL-Tech Walker Neo This supportive sneak not Talk about a soft ride: Two layers of only looks like a running memory foam on this shoe add extra shoe but also feels as cushioning under the forefoot and light and breathable as heel. The specially grooved outsole one. Its lower-to-the- helps guide your foot from heel-to-toe, ground profile trims drag while its ample arch support steadies from your step, and a flex- each step. “They made a week’s ible outsole divided down worth of walking easy on my soles,” the center promotes a one tester says. ($100, asics.com) well-aligned roll-off. “These shoes practically formed to my feet. I was FOOTNOTE Flexibility is key when it comes to walking so at ease in them that shoes. Mindy Anaya, 30, of Santa Maria, I ended up walking faster California, says the give and take she got than my normal pace,” from the New Balance 760 was just right. “Two days of shopping with my mom and one tester says. ($85, sister, and my feet didn’t hurt at all!” newbalance.com) Hiking winner Keen Voyageur Ain’t no mountain high enough for this hiker! runner-up It’s got multidirectional Teva Ligero Mesh lugs on the outsole that The leather-and-mesh upper cools grip uphills, downhills feet and protects them from rocks and uneven terrains. and debris. Deep treads ensure safe, A durable foam midsole steady hiking on any surface. “The helps buffer joints from Tevas are super stable,” one tester bumps along the path comments. “My ankles felt supported and is stiff enough to the whole time.” ($85, teva.com) stabilize your ankles. “I’m sensitive to blisters, and these are the only shoes FOOTNOTE Hikers worry about keeping their footing, I didn’t have to break in,” especially Lara Rosenbaum, 35, who says one tester. “They’re has an old ankle injury. “After a snowy perfect for rugged ground two-hour hike, I knew there was no way my ankle would roll in the Keen Voyageur,” or a flat, fast hike.” ($100, says Lara, who lives in Salt Lake City. keenfootwear.com) 96 FITNESSMAGAZINE.COM | APRIL 2010
- 99. Tennis winner Wilson Tour Vision runner-up K-Swiss Defier DS Gel pockets in the midsole, especially With a supportive heel cup, a plush under the forefoot, deliver sock liner and open mesh, this an ultra-cushy feel as you tennie is a foot pleaser. Its dense foam cut and pivot. The shoe midsole steadies your foot, while a also bolsters the ankles, herringbone tread maximizes traction heels and arches, where during lateral moves. “I played my you most need support best match in a long time, and these on the court. And the minimized the strain on my knees,” extra-thick toe guard is one tester notes. ($100, kswiss.com) a big plus in protecting your tootsies. “Wearing these felt like hopping on FOOTNOTE Newbie lesson: Running sneaks don’t give air,” one tester says. “They you the side-to-side help you need on the were so comfortable that court. “The extra agility and cushioning I spent all day in them even I got from the Wilson Tour Visions was no contest,” says Gabrielle Trappe, 27, after losing a match.” ($110, who plays in Austin, Texas. wilson.com for dealer info) Water winner Ahnu Trinity By land or by sea, this water sport sandal has it runner-up all: an adjustable strap Timberland Mountain Athletics for the perfect fit, a Rip Current Tech toe guard for stub-free These multisport shoes have side walking and kayaking, and rear drainage panels, an easy-to- an EVA foam midsole tighten bungee lacing system, and a for cushioned hiking recycled, grippy outsole. “They are the and a fast-drying mesh most protective pair I tried,” one tester upper for any water says. “The mesh lets cool air in, keeps activity. “The adjustable rocks out.” ($75, timberland.com) heel strap was awe- some!” one tester says. FOOTNOTE “I’m always looking for shoes that make “It made for a snug fit me feel as if I’m barefoot but protect my without any rubbing or feet,” says Fiona Inman, 30, who kayaks blisters.” ($80, ahnu regularly on a lake in her Richmond, Texas, neighborhood. “I wish all my shoes were footwear.com for stores) as comfy as the Ahnu Trinitys.”
- 100. getfit Cross-Training winner Reebok Indoor RXT runner-up Saucony Grid Virtue This ultralightweight shoe, designed for The slip-free outsole on this shoe is classes that require a ideal for side-to-side and front-to- lot of lateral movement, back movements. It delivers extra offers plenty of cushion- cushioning for jumps and lunges, too. ing in its midsole and “My ankles felt stable, and the toe box a sock liner for comfort was wide enough that I didn’t have to during quick cardio worry about blisters at all,” one tester sessions. They’re super says. ($75, saucony.com) breathable, fast drying, and well treaded for gym surfaces. “I hardly FOOTNOTE noticed I had shoes on,” For group classes, grab a pair of cross- trainers, not your usual running shoes. one tester says. “But I felt “The Reeboks were so airy that I thought completely supported, I had the wrong sneakers, but they had even while pounding enough cushioning for all my workouts,” says Andrea Kirkwood, 41, a part-time through step class.” ($70, fitness instructor from Aurora, Illinois. reebok.com) Cycling outdoor winner indoor Specialized Trivent winner This superlight road shoe was built with triathletes in Shimano mind: It has Velcro straps for easy entry, a stiff carbon SH-WF23 outsole that deflects heat and a breathable, open- This shoe looks more mesh upper. “It was as if someone made me custom- gym than Spin. It has a ized shoes,” one tester says. ($170, specialized.com) breathable upper and a semiflexible outsole with a recessed cleat that makes it easier to walk around in. “The sole was sturdy enough during out- of-the-saddle sprints, and my feet weren’t nearly as sweaty as FOOTNOTE It’s a bummer on rides when shoes rub usual after class,” says the wrong way, says North Liberty, Iowa, one tester. “I didn’t resident Lindsay Todd, 26, who bikes at want to take them off.” least 100 miles a week. “I have flat, narrow feet, so it’s hard to find a snug shoe. The ($99, bike.shimano Specialized Trivents fit like a glove.” .com for dealer info) 98 FITNESSMAGAZINE.COM | APRIL 2010
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- 103. livehealthy A New Attitude You can learn to love doing those not-so-fun squats. When researchers had study participants visualize physically getting up and eating an unpleasant food, they formed a more favorable opinion of it than those who visualized avoiding the food or took no action at all. That same mental makeover can be applied to your workout, says study coauthor Aparna A. Labroo, Ph.D., associate professor of marketing at the University of Chicago Booth School of Business. “By physically doing the thing you find unpleasant or difficult, such as exercise, you begin to change your attitude, because the brain equates taking action with a positive outcome,” Labroo says. Conversely, you are hardwired to equate avoidance with discomfort, so the more you skip those squats, the more you come to dislike them. FITNESSMAGAZINE.COM | APRIL 2010 101
- 104. livehealthy news BY CHEE GATES YC EG S Game On! All work and no play makes Jane an unhealthy girl In its report “Her Life Depends on It II ” the Women’s Sports Foundation (WSF) in East Meadow, New York, concludes that women who play sports have a lower incidence of depression than those who don’t. “Sports are generally team-oriented, which helps women and girls establish a support network that extends beyond the playing field,” says Marjorie Snyder, Ph.D., research director for the WSF. Consider swapping your gym sessions for company softball once or twice a week, or check out your local soccer league. An extra benefit: Playing sports from an early age lowers the risk of getting breast cancer and osteoporosis later in life, the WSF report says. Get the scoop on the cost and time commitment of most everyday sports by going to womenssportsfoundation port. .org and clicking on Find Your Sport. Open Wide Your mouth can be a window on your overall From Puff to Huff health. More than 90 percent of About one in five adults still people with periodontitis (gum smokes, reports the Centers for disease), characterized by tender, Disease Control and Prevention. Fear swollen, red or bleeding gums of weight gain deters some from quitting. ng. and often resulting in persistent Three reformed puffers tell how being bad breath and loose teeth, are active helped them quit and get fit. also at risk for type 2 diabetes, “Instead of starting my day with a cigarette, I took up yoga. After research finds. “Part of the meals, when cravings hit, I meditate for 10 minutes or take a reason may be that inflammation walk. Now that I’m smoke-free for 10 months, I’ve worked up to jogging in the park every morning.” —Alexis Hatchett, 32, Brooklyn in the gums is associated with inflammation in other organs in “With the support of my husband, after several failed attempts pts PRE VIOUS PAGE : ALE X A MILLER. THIS PAGE : L AUR A DOSS. STILL: ISTOCKPHOTO the body,” explains study coauthor I quit cold turkey. Within weeks I went on a health kick and Shiela Strauss, Ph.D., associate started running a half mile daily and worked up from there. This spring I’ll compete in my first triathlon, and I haven’t touched a professor at New York University cigarette in more than 400 days.” —Sarah Dowis, 28, Austin, Texas College of Nursing in New York City. Another contributor can be “In Ja January 2009, I set a goal to run a marathon. But smoking made training hard on my lungs. I gave up cigarettes, began genetic predisposition, Strauss running and finished the race last November in five hours five says. Your best defense against minutes. Even my diet improved.” —Sara Kalidonis, 29, Pittsburgh periodontitis: Have regular dental Ready to quit? Go to women.smokefree.gov for expert advice and free checkups and cleanings, brush resources for getting started. and floss daily, and don’t smoke. Sharpen Your Recall The cell phone–brain health controversy rages on. New research suggests that daily exposure to electromagnetic radiation improves memory skills in animals. Scientists think that the radiation, which raises brain temperature and stimulates blood flow, could help prevent Alzheimer’s disease. Source: Gary W. Arendash, Ph.D., research professor, department of cell biology at the University of South Florida in Tampa 102 FITNESSMAGAZINE.COM | APRIL 2010
- 105. When you teamup the matching scents of Gain Spring Lavender Detergent and Fabric Softener, they’re impossible to resist. Text GAIN1 to 59999 for $2 in coupons. Mes ag nd ta r es p ly. U S. only. Prog am ends o July 31st, 201 or while sup lies a t. Re ly STOP to quit or HE P for m e info. F r Te ms & Condit ons a d more information g to h tp://ilovegain.c m/ter s.d ? ©201 P&G
- 106. BETTER HEALTH FOR MORE PEOPLE. It’s what peopleall over the world want. And GE is here to help. With ultrasound technology that fits in your palm. Electronic medical records. Portable ultrasound machines. And $3 billion invested in healthcare innovations. Better health for more people. We call it healthymagination. We’re just getting started. healthymagination.com
- 107. “ I pledgemind to keep my “ I pledge TV to turn off the “ I pledge body to nourish my and spirit just as fit and reinstate family with the fuel to keep as my body. ” fun time instead. ” me healthy. ” BETTER HEALTH FOR MORE PEOPLE is the idea behind healthymagination — and it is also the goal of National Women’s Health Week. This May, join thousands of women as they take an active role in their health and the health of their loved ones through a Pledge for Better Health. To make your pledge, visit: fitnessmagazine.com/healthpledge or
- 108. healthq&a BY HOLLY PEVZNER Q “Are there contacts for allergy sufferers? My eyes get irritated during my morning bike ride.” A “Don’t be so quick to blame allergies,” says Thomas Steinemann, M.D., professor of ophthalmology at Case Western Reserve University in Cleveland. “For many, the irritation is actually caused by dry eyes.” No matter the trigger, often the solution is daily disposable contacts. “Even if you’re scrupulous about keeping your contacts and lens case clean, allergens and germs build up, causing discomfort,” he says. T he right “By throwing out your contacts daily and lenses can using rewetting drops, you minimize ease spring exposure.” Also smart for cyclists: Wear eye woes. wraparound sunglasses to block wind, which can worsen your eye problem. Q “My workout gives me it sits in your stomach longer heartburn. Is it OK to take a daily OTC antacid?” than carbs or protein. If you exercise while your stomach is Q “I’m a runner who has plantar fasciitis. Will cortisone shots A Not really. “While antacids full, acid is more likely to come ease my pain?” A are fairly harmless, you up into your esophagus, causing “They may, but that shouldn’t need to figure out why you’re heartburn,” Dr. Chutkan says. be your first line of attack,” says getting exercise-induced indi- Since fat isn’t always the Cary Zinkin, D.P.M., a podiatrist in gestion in the first place,” says culprit—some people simply Deerfield Beach, Florida. “Cortisone gastroenterologist Robynne digest slowly—don’t eat any- is an anti-inflammatory steroid that Chutkan, M.D., founder of the thing heavy three to four hours temporarily relieves the stabbing pain Digestive Center for Women before your workout and avoid in your heel and arch associated with in Chevy Chase, Maryland. caffeine and chocolate, which plantar fasciitis, but it can weaken Most likely your stomach is are classic sources of heartburn. soft tissue in the foot, resulting in still processing your last meal, If you still require antacids after further injury.” A better first step especially if it was a fatty one. adjusting your diet, see your to ease discomfort is to try custom “Because fat is harder to digest, doc for an evaluation. orthotics, ibuprofen, physical therapy or stretching exercises. Another option: foot strapping, in which in short “Do I need flip-flops for locker-room showers?” a podiatrist tapes the bottom of the foot to add support and decrease They’re a must. “The fungus that causes athlete’s strain. You should also have your foot and the viruses that bring about warts gait analyzed by a foot care specialist. are all over the gym floor, so you need protection “If you’re an overpronator—your ankle wherever people go barefoot,” says Seema rolls too far in—wearing less-than- Ramcharitar-Amante, D.P.M., a podiatric surgeon supportive sneakers will worsen the in New York City. To further fend off cooties, dry condition,” Dr. Zinkin says. your feet after showering and change into different PE TER ARDITO shoes and socks from the ones you just sweated in. Confused about the latest health news? E-mail your questions to us at health@fitnessmagazine.com. 106 FITNESSMAGAZINE.COM | APRIL 2010
- 109. I never letmy allergies stop me from enjoying nature— I only Live Claritin Clear. ® I’m a severe allergy sufferer who loves running, biking and hiking. Nature can be unpredictable. I take 24 Hour Non-Drowsy Claritin. It relieves my symptoms without drowsiness, and I can be as alert and focused as a hiker without allergies. –Adventure Seeker WIN $10, 0 0 0 & BE A S This is Kristin’ TAR! s story . Go t LivingClear.com and tell us your o s for a c hance to win $10,000 and star in an online co mmerc ial. Itchy, watery eyes Runny nose Sneezing Live Claritin Clear. ® ©2010 Schering-Plough HealthCare Products, Inc. Use as directed. NO PURCHASE NECESSARY TO ENTER OR WIN. A PURCHASE WILL NOT INCREASE THE CHANCE OF WINNING. The Claritin® Living Clear Promotion is divided into 2 phases. The 1st phase, the Share Your Story Contest, starts 12:00:00 pm ET on 3/1/10 and ends at 11:59:59 am ET on 4/20/10; and the 2nd phase, the Vote and Win Instant Win Game, starts 12:00:00 pm ET on 5/6/10 and ends at 11:59:59 am ET on 6/3/10. Open to legal residents of 50 U.S. and District of Columbia (excluding Guam, the U.S. Virgin Islands and Puerto Rico) who: A) are 18+ years as of entry date; B) are seasonal or indoor allergy sufferers; and C) have used Claritin® or Claritin-D ® as of 3/1/10. Void in Guam, U.S. Virgin Islands and Puerto Rico and where prohibited. Subject to Of cial Rules, available by visiting www.LivingClear.com or www.claritin.com between 12:00:00 pm ET on 3/1/10 and 11:59:59 am ET on 6/3/10 or by sending a SASE for receipt by 7/5/10 to: Claritin® Living Clear RULES, P.O. Box 13199, Bridgeport, CT, 06673-3199. Sponsor: Schering-Plough HealthCare Products, Inc.
- 110. Jogging behind afume-spewing nd bus is the least of your worries. st Invisible pollutants hang in the air utants whether your routine takes you r through city streets or far from them, y causing you to run slower, breathe u r harder and get a second-rate workout. et se What you should know to stay safe. ould ow s RECREATION AL BY KAREN HOUPPERT ILLUSTRATIONS BY GAYLE KABAKER RT
- 111. livehealthy HAZARDS FITNESSMAGAZINE.COM | APRIL 2010 109
- 112. livehealthy I love to be outside. So it makes sense to exercise outdoors—and I do, several times a week, despite living in the PROTECT YOURSELF! gritty heart of Baltimore, which has Follow these tips to limit your exposure to pollution, courtesy of the the dubious honor of being part of the Environmental Protection Agency and others. 14th most polluted metropolitan area in the country. I try my best to avoid IF GOLF IS YOUR GAME . . . the often hot, humid metropolis, Call for the spraying schedule before you hit the links; avoid the crammed with bumper-to-bumper course for 24 hours after a dusting of fertilizers or pesticides. traffic. Instead I go to a nearby park During your game, wear gloves. K AREN PE ARSON. HAIR : MICHIKO BOORBERG / MICHIKOBOORBERG.COM. MAKEUP: ASHLEIGH B. CIUCCI /ASHLEIGHBCIUCCI.COM. LULULEMON TOP. MIZUNO SPORTS BR A . SUGOI SHORTS. NIKE SHOES and power walk my dog on wooded paths or jog around the reservoir. IF SWIMMING IS YOUR SPORT . . . There I can pretend that I’m circling Google “EPA Beacon Beach Advisory” to find out the conditions at a lagoon on a Maine island, that the your favorite beach. Skip the swim if advisories are posted or if it sound of the adjacent highway is has rained heavily within the past 24 hours: The likelihood of sewage really the rush of a mountain stream overflow and storm runoff is higher. (For lakes and lagoons, keep complete with a flock of honking away for up to 72 hours.) Always wear goggles and close your mouth Canada geese, and that the whoosh while swimming; shower and rinse your suit immediately afterward. of passing cars is a gentle ocean breeze. I exercise my imagination IF JOGGING, BIKING OR HIKING and my body at the same time—a IS MORE YOUR SPEED . . . holistic fitness routine that works. Check the Air Quality Index for your area (airnow.gov) or sign up for Sort of. Sometimes. EPA e-mails at enviroflash.info. On days when air quality is poor, work It works until I am choked out of out in the early morning or in the evening; ozone levels are generally at my fantasy by a layer of hazy gray their lowest during those times. And when possible, try to run, walk or smog stretching to the horizon before bike upwind to minimize pollution exposure. me and I find myself hunched over, gasping for one good deep breath of clean, cool air. That’s when I have to admit: This pollution Journal of the American Medical Association found. And is killing my workout. one study of runners showed that pollution can actually You don’t have to be sweating in the heart of a big city to negate the positive effect exercise has on lungs. “Usually feel the effects of pollution. A host of research shows that when you exercise, your lung function improves,” says often when you exercise outdoors, your lungs are drawing in researcher George Thurston, Sc.D., a professor of environ- gulps of car exhaust, soot, construction dust, diesel, factory mental health science at NYU School of Medicine in New fumes and possibly microscopic bits of ozone and mercury, York City. “But as ozone levels rose, we saw that benefit all of which are slowing you down and harming your health. shrink to the point where there was no improvement in lung What’s more, college athletes who biked in a polluted envi- capacity. In short, the benefits of exercising are absolutely ronment (the lab-created equivalent of a busy highway) diminished by ozone on high-pollution days.” continued to feel the ramifications when riding again three days later, according to a 2008 study published in the Journal of Strength and Conditioning Research. The distance they PICK YOUR POISON could pedal decreased by 5 percent, perhaps because in- If you’re a swimmer, you’re not off the hook: Oceans, lakes flammation in their lungs made it harder to breathe for days and rivers can contain overflows of untreated sewage. Play afterward, explains study author Kenneth Rundell, Ph.D., golf? Look out for fertilizers and pesticides on the course. director of the Human Physiology Laboratory at Marywood But no matter what your sport, the very air you breathe University in Scranton, Pennsylvania. is cause for concern. Ozone pollution (basically smog), Beyond the daily irritation, long-term contact with high particulate matter (microscopic particles from factories levels of pollution can increase your chances of incurring and construction sites), sulfur dioxide (a by-product of heart disease and heart attack, high blood pressure, and industrial facilities and some power plants) and carbon mon- asthma. It can even raise your risk for lung cancer as much oxide and nitrogen dioxide (gases from vehicle emissions, as regular exposure to secondhand smoke, a study in the generators, lawn mowers and so on) can cause respiratory 110 FITNESSMAGAZINE.COM | APRIL 2010
- 114. livehealthy difficulties. “Each one affects the body differently, ultimately take its toll.” These days most people feel but they all can hinder your workout,” says Dan the consequences when pollution climbs to 151 or Greenbaum, president of the Health Effects Six more on the Air Quality Index, a scale devised Institute, a nonprofit research institute in by the Environmental Protection Agency to in 10 Boston that examines how pollution affects gauge air quality on any given day. “At that health. Ozone, for example, can irritate the Americans, level, pollutants begin to irritate your throat and respiratory tract and inflame or 186 million throat, get into your lungs and cause the lining of the lungs. Particulate people, live inflammation and shortness of matter and carbon monoxide have in places where breath,” Greenbaum says. been associated with hardening the air they breathe Even the most experienced of the arteries. exerciser struggles on those poses a health threat, Unlike golf courses or days. Brenda St. Hilaire, 41, a polluted lakes, air is im- according to the American Rhode Island nutritionist possible to avoid. The Lung Association. and lifelong exerciser, most recent data show used to spend her lunch that six in 10 Americans— hour jogging through 186 million people—live in Providence. She recently places where the air poses a health threat, according to the changed to power walking because the filth coughed up by American Lung Association (ALA). Despite a burgeoning buses and the thousands of diesel trucks that cut through green movement and progress in cutting pollutants, nearly the city on nearby I-95 was simply too much for her lungs every major metropolitan area is burdened with significant to handle. “On ozone-alert days, I almost felt asthmatic air pollution: Of the 25 cities with the worst ozone pollution, when I ran or biked,” Brenda says. “I had a hard time with 16 recorded higher ozone levels in the ALA’s 2009 report deep breaths and could feel it coming on later in the evening, compared with the year before. This plus the steady decrease too. Even when I’m walking, I still feel asthmatic because in gym membership (down approximately 21 percent in I’m breathing the poor air, but at least I’m not placing the 2009, according to the American Council on Exercise) and demands of running on my body.” an increase in people turning to outdoor activities (Road Instead of altering their outdoor routines, others, like Runners Club of America saw 10 to 30 percent growth in race 24-year-old Ashley Thomure, respond to truck fumes by participation from 2008 to 2009, for instance) has some holding their breath. “I know I’m supposed to inhale deeply experts worried about the well-being of outdoor exercisers. when I run, but the exhaust from vehicles is unbearable,” the nursing student in Saint Charles, Missouri, says. Unfor- tunately, her breath-holding habit is doing more damage RISKY FITNESS than good: Muscles need that oxygen to function. Ironically, on high-pollution days it is exercisers who are Adding to the problem, athletes may be more prone to especially vulnerable, Thurston says. “When we work out, asthma than others. For example, 12 percent of high school we breathe more air in and draw deeper breaths into the athletes in an Annals of Allergies, Asthma & Immunology lungs,” he explains. Because of this, more pollutants enter study had asthma, and one in six U.S. Olympic athletes at the body. Additionally, when we work out, particularly at a the 1998 Winter Games suffered. By comparison, asthma high intensity, we tend to breathe through the mouth. “This affects just one in 15 in the general population. One possible means you lose your body’s first filters, like nasal hairs and reason: Asthma can be induced by strenuous exercise. the upper respiratory tract, which keep the larger particles “Asthma is an inflammatory disease, so the airways are from entering the body,” says C. Arden Pope III, Ph.D., an chronically irritated,” says Norman Edelman, M.D., chief air pollution epidemiologist at Brigham Young University medical officer for the American Lung Association. “Even in Provo, Utah. “The combination of breathing more and when asthma is under control, ozone and particle pollution having the particles penetrate deeper into the lungs can can exacerbate inflammation and bring on an attack.” irritate and inflame them.” Even a relatively small amount Worse, pollutants like ozone narrow airways, magnifying of pollutants inhaled over extended periods during exercise the effects of any other allergens, and an asthmatic’s pollu- may cause lung damage. Joggers who ran for 30 minutes tion threshold is lower than that of the average adult. alongside a busy New York City road had blood toxin levels similar to those found in regular smokers, a study published in The Physician and Sportsmedicine found. HIDDEN DANGERS “For the healthy jogger or biker, unless the pollution level More threats await on the emerald grass of the golf course is really high, she probably won’t even notice it,” Pope says. (pesticides and fertilizers) and the bucolic woodland trails “But prolonged exposure, day after day, year after year, will you bike and hike (insecticides). Lakes, rivers, streams and 112 FITNESSMAGAZINE.COM | APRIL 2010
- 116. livehealthy bays can be spiked with agricultural runoff from fertilizer for nine days as a result of high contamination levels. It and pesticide residues or industrial waste and sewage over- hasn’t stopped Kristan from getting her swim workout, flows. “Swimming in these conditions can cause gastrointes- but it’s changed her attitude from enthusiastic to anxious. tinal problems, diarrhea, skin rashes, ear and eye infections, “I try to keep my mouth closed when I swim now,” she even hepatitis,” says Michelle Mehta, a representative for the says, acknowledging that this alone is probably not enough. Natural Resources Defense Council, a New York City–based Of course, “none of this means you should stop exercising nonprofit environmental action group. outdoors,” Dr. Edelman says. “You simply need to be aware In the United States the number of beach advisories and of pollution and do all you can to avoid it—and not contribute closures issued in 2008 because of pollution topped 20,000 to it yourself.” For example, having to change her midday for the fourth consecutive year. Even people who live near run to a walk inspired Brenda St. Hilaire to volunteer with some of the nation’s most pristine waterways are worried. an environmental group. “I joined Clean Water Action, “I’m concerned about potential sewage overflow after a rain- signing petitions and donating,” she says, referring to the storm,” says Kristan Drzewiecki, 39, a management consul- 1.2 million-member grassroots organization that attacks tant who regularly swims in Casco Bay, just offshore from the basic causes of water and air pollution. She hopes to be her home on Peaks Island, Maine. Two summers ago the able to run outside again someday. Until then, “at least I feel beach just across the bay from where she swims was closed I’m doing something to help solve the pollution problem.” ■ Choose the eetk par over the st r n. for a safer ru 114 FITNESSMAGAZINE.COM | APRIL 2010
- 117. Did you know asthma has two main causes? Airway Important Safety Information ation constriction and About ADVAIR DISKUS inflammation. • Prescription ADVAIR won’t replace fast-acting inhalers for sudden symptoms and should not be taken more than twice a day. ADVAIR is for people who still have symptoms on another asthma controller, or who need two controllers. ADVAIR ADVAIR contains salmeterol. In patients with asthma, medicines like salmeterol may th treats both increase the chance of asthma-related death. of them. So ADVAIR is not for people whose asthma is Which helps well controlled on another controller medicine. prevent symptoms • Talk to your doctor about the risks and benefits of treating your asthma with ADVAIR. Do not use ADVAIR AIR from occurring in with long-acting beta2-agonists for any reason. If you ou are taking ADVAIR, see your doctor if your asthma the first p place. does not improve or gets worse. Thrush in the mouth and throat may occur. • Tell your doctor if you have a heart condition or high blood pressure. Some people may experience increased blood pressure, heart rate, or changes in heart rhythm. ADVAIR is for patients 4 years and older. For patients 4 to 11 years old, ADVAIR 100/50 is for those who have asthma symptoms while on an inhaled corticosteroid. Please see accompanying Important Safety Information about ADVAIR DISKUS on next page. TM TM You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch, or call 1-800-FDA-1088. Get your first full prescription FREE.* Go to ADVAIR.com or call 1-800-4ADVAIR. *Subject to eligibility. Restrictions apply.
- 118. Important Safety InformationAbout ADVAIR DISKUS This brief summary does not take the place of talking to your healthcare provider about your medical condition or treatment. What is the most important information I should What should I tell my healthcare provider before Call your healthcare provider or get medical care know about ADVAIR DISKUS? using ADVAIR DISKUS? right away if: • In patients with asthma, long-acting beta2-agonist Tell your healthcare provider about all of your health • your breathing problems worsen with ADVAIR DISKUS (LABA) medicines, such as salmeterol (one of the conditions, including if you: • you need to use your fast-acting inhaler more often medicines in ADVAIR DISKUS), may increase the • have heart problems • have high blood pressure than usual chance of death from asthma problems. In a large asthma study, more patients who used salmeterol • have seizures • have thyroid problems • your fast-acting inhaler does not work as well for you died from asthma problems compared with patients • have diabetes • have liver problems at relieving symptoms who did not use salmeterol. It is not known whether • have osteoporosis • you need to use 4 or more inhalations of your fast-acting fluticasone propionate, the other medicine in ADVAIR inhaler for 2 or more days in a row DISKUS, changes your chance of death from asthma • have an immune system problem • you use 1 whole canister of your fast-acting inhaler in problems seen with salmeterol. Talk with your healthcare • are pregnant or planning to become pregnant. It is not 8 weeks’ time provider about this risk and the benefits of treating known if ADVAIR DISKUS may harm your unborn baby your asthma with ADVAIR DISKUS. • your peak flow meter results decrease. Your healthcare • are breastfeeding. It is not known if ADVAIR DISKUS provider will tell you the numbers that are right for you. • ADVAIR DISKUS does not relieve sudden symptoms. passes into your milk and if it can harm your baby Always have a fast-acting inhaler (short-acting beta2- • you have asthma and your symptoms do not improve • are allergic to any of the ingredients in ADVAIR after using ADVAIR DISKUS regularly for 1 week agonist medicine) with you to treat sudden symptoms. DISKUS, any other medicines, or food products If you do not have a fast-acting inhaler, contact your • are exposed to chickenpox or measles What are the possible side effects with ADVAIR DISKUS? healthcare provider to have one prescribed for you. Tell your healthcare provider about all the medicines you • Do not stop using ADVAIR DISKUS unless told to • See “What is the most important information I should take, including prescription and nonprescription medicines, do so by your healthcare provider because your know about ADVAIR DISKUS?” vitamins, and herbal supplements. ADVAIR DISKUS and symptoms might get worse. certain other medicines may interact with each other. • Patients with COPD have a higher chance of getting • ADVAIR DISKUS should be used only if your This may cause serious side effects. Especially, tell pneumonia. ADVAIR DISKUS may increase the chance healthcare provider decides that another asthma- your healthcare provider if you take ritonavir. The of getting pneumonia. Call your healthcare provider controller medicine alone does not control your asthma anti-HIV medicines Norvir (ritonavir capsules) Soft ® if you notice any of the following symptoms: or that you need 2 asthma-controller medicines. Gelatin, Norvir (ritonavir oral solution), and Kaletra ® ® - increase in mucus (sputum) production • Call your healthcare provider if breathing problems (lopinavir/ritonavir) Tablets contain ritonavir. - change in mucus color worsen over time while using ADVAIR DISKUS. You Know the medicines you take. Keep a list and show it - increased breathing problems - fever may need different treatment. to your healthcare provider and pharmacist each time - increased cough - chills • Get emergency medical care if: you get a new medicine. • serious allergic reactions. Call your healthcare - breathing problems worsen quickly, and provider or get emergency medical care if you get - you use your fast-acting inhaler, but it does not How do I use ADVAIR DISKUS? any of the following symptoms of a serious allergic relieve your breathing problems. reaction, including: Do not use ADVAIR DISKUS unless your healthcare provider - rash - swelling of the face, mouth, and tongue has taught you and you understand everything. Ask your - hives - breathing problems What is ADVAIR DISKUS? healthcare provider or pharmacist if you have any questions. • increased blood pressure • chest pain • ADVAIR DISKUS contains 2 medicines: • Children should use ADVAIR DISKUS with an adult’s help, • a fast and irregular heartbeat • headache - fluticasone propionate (the same medicine found in as instructed by the child’s healthcare provider. FLOVENT ), an inhaled corticosteroid medicine. Inhaled ® • tremor • nervousness • Use ADVAIR DISKUS exactly as prescribed. Do not use corticosteroids help to decrease inflammation in the lungs. • weakened immune system and a higher chance of ADVAIR DISKUS more often than prescribed. ADVAIR Inflammation in the lungs can lead to asthma symptoms. infections DISKUS comes in 3 strengths. Your healthcare provider - salmeterol (the same medicine found in SEREVENT ), ® will prescribe the one that is best for your condition. • lower bone mineral density. This may be a problem a LABA. LABA medicines are used in patients with asthma • The usual dosage of ADVAIR DISKUS is 1 inhalation for people who already have a higher chance of low or chronic obstructive pulmonary disease (COPD). twice a day (morning and evening). The 2 doses should bone density (osteoporosis). LABA medicines help the muscles around the airways in your lungs stay relaxed to prevent symptoms, such as be about 12 hours apart. Rinse your mouth with water • eye problems including glaucoma and cataracts. wheezing and shortness of breath. These symptoms can after using ADVAIR DISKUS. You should have regular eye exams while using happen when the muscles around the airways tighten. This • If you take more ADVAIR DISKUS than your doctor has ADVAIR DISKUS. makes it hard to breathe. In severe cases, wheezing can stop prescribed, get medical help right away if you have any • slowed growth in children. A child’s growth should your breathing and cause death if not treated right away. unusual symptoms, such as worsening shortness of be checked often. Asthma breath, chest pain, increased heart rate, or shakiness. Other common side effects include: ADVAIR DISKUS is used long term, twice a day, to control • If you miss a dose of ADVAIR DISKUS, just skip that • hoarseness and voice changes • throat irritation symptoms of asthma and to prevent symptoms such as dose. Take your next dose at your usual time. Do not take 2 doses at one time. • thrush in the mouth and throat wheezing in adults and children ages 4 and older. • Do not use a spacer device with ADVAIR DISKUS. • respiratory tract infections Chronic Obstructive Pulmonary Disease (COPD) • Do not breathe into ADVAIR DISKUS. Tell your healthcare provider about any side effect that COPD is a chronic lung disease that includes chronic bothers you or that does not go away. bronchitis, emphysema, or both. ADVAIR DISKUS 250/50 is • While you are using ADVAIR DISKUS twice a day, do used long term, twice a day, to help improve lung function not use other medicines that contain a LABA for any These are not all the side effects with ADVAIR DISKUS. Ask for better breathing in adults with COPD. ADVAIR DISKUS reason. Ask your healthcare provider or pharmacist your healthcare provider or pharmacist for more information. 250/50 has been shown to decrease the number of if any of your other medicines are LABA medicines. Call your doctor for medical advice about side effects. You flare-ups and worsening of COPD symptoms (exacerbations). may report side effects to the FDA at 1-800-FDA-1088. • Do not change or stop any of your medicines used to control or treat your breathing problems. Your healthcare Ask your healthcare provider or pharmacist for additional Who should not use ADVAIR DISKUS? provider will adjust your medicines as needed. information about ADVAIR DISKUS. You can also contact Do not use ADVAIR DISKUS: • Make sure you always have a fast-acting inhaler with the company that makes ADVAIR DISKUS (toll free) you. Use your fast-acting inhaler if you have breathing at 1-888-825-5249 or at www.advair.com. • to treat sudden, severe symptoms of asthma or COPD problems between doses of ADVAIR DISKUS. ADVAIR DISKUS, DISKUS, FLOVENT, and SEREVENT are • if you have a severe allergy to milk proteins. Ask your registered trademarks of GlaxoSmithKline. Norvir and doctor if you are not sure. Kaletra are registered trademarks of Abbott Laboratories. GlaxoSmithKline ©2010 The GlaxoSmithKline Group of Companies Research Triangle Park, NC 27709 All rights reserved. Printed in USA. ADD:6PI April 2009 AD5249R0 February 2010
- 119. ADVERTISEMENT FITFEATURES EXCLUSIVE SPECIAL OFFERS,EVENTS & MORE Febreze SPORT Extreme Odor Eliminator Eliminate tough sports odors from fabrics like shoes, apparel, and gear with Febreze Extreme feature OF THE MONTH Odor Eliminator. It penetrates deep into fabrics and contains scientifically designed X-Sweat™ Technology to neutralize sports odors at the source. www.febrezesport.com Whole Soy. Whole Goodness. At SOYJOY®, we believe the best foods grow whole in the fields and on the trees. Which is why we use only whole soybeans—naturally rich in nutrients like protein, fiber and antioxidants. We bake that whole soy with real fruit to make SOYJOY®. WWW.SOYJOY.COM US Marine Corps Join the Club The path to becoming a Marine Be Part of Our FITNESS® Forum will have many obstacles. Log onto www.fitfeatures.com and become a To earn our title, you must be member of our reader panel. FITNESS® wants to willing to stand up—and able to hear your opinions on the products and services keep up—with our nation’s most you see each month in our pages. As a member physically fit and mentally tough of the FITNESS® Forum, you’ll be the first warriors. Prevail, and take your to sample new products and be eligible place among the elite. to win special prizes. Do you have what it takes? More Magazine/Fitness Magazine Women’s Half-Marathon Training Shirt Get training in style with a Limited Edition Light Weight Half-Zip Training tee by Greenlayer Sports. Enjoy the soft micromesh fabric and thumb holes to keep your hands toasty on cold winter days. Midnight blue. Small fit. For more information, visit www.fitnessmagazine.com/halfmarathon. For more information on FITNESS® events or offers, go to fitfeatures.com. All offers valid while supplies last.
- 120. SE O T S R U C A E FOR M T E F I L A E Where does your internal compass point? To a forest, desert, mountain, river, or sea? Follow it on one of 500 wilderness adventures. Tackle a challenge that will set your direction for a lifetime. V g l s i F r h v e S / t o No Experience Necessary. This is Outward Bound. This challenge belongs to you. Ph www.outwardboundwilderness.org 1-888-88BOUND
- 121. livehealthy Body Bliss Love them or hate them, your arms, hips and thighs get more criticism than credit for all they do. We asked our readers to post notes making peace with their bodies. Turns out, the naked truth isn’t so bad. From the day you nail your first somersault, headstand or cartwheel, you strike a deal with your body: I’ve got your back if you’ve got mine. But somewhere along the way, the agreement falls apart. You do too many workouts on too little sleep, overdose on caffeine and occasionally choose your breakfast from a vending machine. Through it all, your body keeps on giving. Sometimes you show your gratitude by proudly flaunting your hard-earned figure; the next moment, you wish you’d worn a bigger sweater to cover it up. How do you find balance between these highs and lows? We put the question to our online community, asking them to share their feelings in letters to themselves. Their responses reveal the complicated facets of our relationship with our bodies— and remind us of all we have to celebrate. —Chee Gates FITNESSMAGAZINE.COM | APRIL 2010 119
- 122. livehealthy beautif l ful You are beautiful iful You are gentle, beautiful. Thank you for being there for me. You deserve a new cute pair of jeans, since you’ve kept me healthy while training for the half- marathon. —MARIA ANTER ROTHENBURGER Thank you for helping me beat breast cancer when the doctors gave me no chance. Thanks for letting me live out my dream job as a personal trainer. Just try to keep up with me, OK? Love you! NICKI JONES You contracted those abdominals and squeezed those glutes, even when I thought I couldn’t do it anymore. You got me through that routine. I love you. —TERESA GONZALEZ I’m a fool for smoking for 10 years. Forgive me. JEN ROSSI SIEMINSKI Thank y k you I am sorry about the way I’ve treated you in the past by skipping meals, I’m sorry I keep sending you mixed signals. I’ve gotten you up many tired mornings, made you sweat until we taking laxatives and overexercising. L AUR A DOSS were red in the face and pushed I have stopped doing that, and you—all to be healthy. But I’ve also put bad things into you, like too I’m learning to like you whether I many drinks and too much grease. lose weight or not. I will try to keep I really do care about you, and I want to thank you for carrying me through a healthy mind-set and act on it. every day. I couldn’t do it without Please help me out. KIMMYSUMM you—literally! —FIRST.KISS.XO 120 FITNESSMAGAZINE.COM | APRIL 2010
- 123. A proud historyof savings and reliability, backed by the strength of Warren Buffett’s Berkshire Hathaway Inc. (Note: the above portrait is not Mr. Buffett.) Nearly 15 years ago, GEICO became a proud part of Warren Buffett’s famed holding company. Back then, the Gecko was one of the hardworking people — sorry, reptiles — in our GEICO offices. Now he’s helped GEICO become not only the third-largest car insurance company in the country, but also the fastest growing. Which is no surprise. For over 70 years, GEICO has worked hard to save people hundreds on car insurance. So why not give the Gecko a call to see how much you could save? You’ll find he’s easier to reach than Mr. Buffett. A SUBSIDIARY OF BERKSHIRE HATHAWAY INC. Some discounts, coverages, payment plans and features are not available in all states or all GEICO companies. GEICO is the third-largest private passenger auto insurer in the United States as reported by A.M. Best 2008 market share data, June 2009. Government Employees Insurance Co. • GEICO General Insurance Co. • GEICO Indemnity Co. • GEICO Casualty Co. These companies are subsidiaries of Berkshire Hathaway Inc. GEICO Gecko image © 1999-2010. GEICO: Washington, DC 20076 © 2010 GEICO
- 124. You are amazing Please believe me when I tell you that I know I’m beyond lucky to have you. I don’t mean to take you for granted. If I promise to change, will you work with me? Please? Love always. XODOTEMM Thank you for giving me the legs to run a marathon, arms that lift my heavy dog, ears to listen to my favorite sounds, eyes to see the beauty of this world and a soul that is full of compassion. —TAMARA DAVIES I’m let down by you. If I could trade you in, I would. I’ve tried and tried, but all I get in return is retaliation. We have to come to a truce because I’m tired of it. SHAKEANDBAKE I pro romise... ro Y You are amazing! Thanks for the two I know in the past I’ve filled you with caffeine, alcohol and nicotine and beautiful babies you helped me bring let you sit around doing nothing all into this world and for not leaving me with the stretch marks that I was so day. Thank you for putting up with my shenanigans. You’ve been there for me when I’ve gotten sick, fallen from trees and broken fingers, and that one time fearful of. I don’t always treat you the I ate spoiled sausage pizza. You remind way you should be treated. I promise me of my limitations. Yet I can tell that you appreciate me, too. —FELES MALA to make you a priority every day. Don’t give up on me. HOSTTAMMY 122 FITNESSMAGAZINE.COM | APRIL 2010
- 125. livehealthy Your strong legstake Mind Over Body When your spirits lift, everything follows (yes, even your me anywhere I need butt). Leslie Sokol, Ph.D., and Marci G. Fox, Ph.D., to go. When I think authors of Think Confident, Be Confident, offer tips on loving the skin you’re in. of how many miles See the entire landscape. You’re more than just a waist, arms I’ve walked over my and thighs. If you let your physical features define you, you risk lifetime, it would take magnifying them inappropriately. You are a total package, including the emotional qualities your friends love about you. me halfway around Poll your peeps. Speaking of friends, ask your closest pals what the world. Please stay they find most attractive about you. Awkward, perhaps, but a hand- ful of compliments will provide evidence against any self-criticism. energetic and Find middle ground. Like most things in life, how you feel healthy so I can be about your body is part of a continuum: Some days you’re up; other days you’re down. The goal is to minimize the extremes. as mobile at �� years Revamp your vocab. It’s not “I should”; it’s “I’m trying to.” old as I was at ��. Relieve yourself of having to live up to a fixed standard you’ve embedded in your brain. �CURLYPOW Use it or lose it. Our bodies are designed to dance, walk, bike and run. Being active automatically brings you joy and enhances confidence, regardless of your shape or size. ©2010 Bayer HealthCare LLC Could you do even more to support your metabolism? Switching to One A Day Women’s Active Metabolism can give you support you may need in addition to the healthy choices you are already making. It’s a complete women’s multivitamin with more† ingredients for metabolism support.* A small change you’ll feel good about. Get more of what matters to you. oneaday.com † Compared to One A Day Women’s. * This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
- 127. livehealthy “Why I Run” A Prozac alternative. Inspiration in a shoe box. Me time. These women discovered that good things happen when rubber meets the road. FITNESSMAGAZINE.COM | APRIL 2010 125
- 128. livehealthy Hitting My Stride By Bethany Gumper Born to run? Not me. Picked last in gym class? That’s more like it. In fact, the only reason I took up running is that it’s one of the few sports in which things don’t fly at my face. My dislike of sports is deep-rooted. In kinder- garten my parents signed me up for soccer. I knew If my life were I was in trouble at the first practice: I showed up in oversize hand-me-down shin guards and huge pink a movie, I’d glasses, and the other girls looked like mini Mia Hamms. I’ve blocked out the most tragic memories, but I do remember three things: (1) The only goal I ever scored was for the opposing team; (2) playing lead the cross- goalie, I nearly wet my pants; and (3) I felt absolute terror when the ball came at me like a black-and- country team to white bat out of hell. At season’s end, I traded my cleats for ballet victory while the shoes. Pliés and pirouettes were more my speed marching band played “Don’t than penalty kicks and passes. For years I steered clear of sports—until the summer before sopho- Stop Believin’.” more year in high school, when a friend suggested I join the cross-country team. Because it seemed like a sport that would keep my specs intact, I gave it a try. At the first practice, I ran only a mile. But the coach and the other kids were encouraging, and I grew to love it. One mile became two, two became four; by the end of the season, I no longer finished last in every race. If my life were a movie, this would be the happy-ending moment, when I realize that there’s a Flo Jo inside me waiting to escape and I lead the varsity team to victory while the marching band plays “Don’t Stop Believin’.” PRE VIOUS PAGE : GEORGE K AMPER. BACKGROUND PHOTOS, PAGES 126 –128, 130 : ISTOCKPHOTO Sorry, readers; I didn’t become a running star. But my personal record for three miles was a respectable 23:28 ( I remember it to the second!). I nearly puked after fartleks, suffered through long, slow weekend runs and had butterflies in my stomach before meets (I pictured the little guys wearing Nike Airs to calm myself down). The crazy part? I liked it. I was finding my inner athlete. Through the years, I’ve been a faithful—not fast—jogger, and I’ve kept it up for many reasons: to boost my mood as a homesick freshman at Boston University, to retain my sanity when I moved to Manhattan and was nearly eaten alive by the city’s chaos, to keep married life from going straight to my hips. I still fear company softball outings and cringe at the mention of a pickup game of basketball. But at least now I have an excuse: “I can’t; I’m going for a run.”
- 129. Breathing Space By Jennifer M. Volland Today starts like any other: I’m convincing 5-year-old Agnes that a flower-girl dress isn’t the best outfit for school, then doing a conference call while my 3-year-old, Imogen, insists that I inspect her bug collection. Thank God I went for a run at 5:30 this morning, something I do three or four times a week. My jog at daybreak is the calm before the parental storm. I used to love exercise, whether I was training for a marathon or practicing the ashtanga yoga primary series. But when I became a mom, I lost my athletic identity for a time. My new role was all-consuming, a never-ending cycle of feeding, playing, bathing and cleaning. Don’t get me wrong: I loved seeing Agnes and Imogen take their first steps and choreograph dances to The Sound of Music sound track. But I fell out of touch with my own goals; my rare moments alone were spent stocking up on diapers at the supermarket or researching preschools on the Internet. It was not until Imogen was a year old that I finally felt compelled to get back into shape. I’d planned to take up yoga again (my life could use a little zen), but then my best friend, Cara, invited me on a run while our families were vacationing together in Hawaii. A list of worries ran through my head: Who would watch the kids? Who would entertain them? Who would make breakfast? A new mom herself, Cara teased, “You have a I look forward husband, don’t you?” She had a point. As we set out on Hanalei Bay’s white sand, the to a serene hour guilt at abandoning my girls faded, replaced with more immediate needs (gasping lungs, pumping with the sunrise; legs). Suddenly I had new appreciation for the sport I had abandoned; it was time for me. my jog at When we returned from the trip, I feared that my schedule would keep me from running regu- daybreak is the larly. Instead I discovered that the demands of calm before parenting strengthened my commitment. I don’t even mind when the alarm buzzes at dawn, be- the parental cause I’m looking forward to a serene hour with the sunrise while the girls snuggle in bed with my storm. husband until I get back. Sometimes Agnes and Imogen meet me at the door, tennis shoes peeking out from under their nightgowns, and we jog around the block together. Those mornings are the best of both worlds. FITNESSMAGAZINE.COM | APRIL 2010 127
- 130. livehealthy Jog Your A Runner’s High Mind By Allison Winn Scotch Searching for the best way to start this essay, I went for a run. It’s in my Not because I was trying to procrastinate (though I probably was), but because I sneakers that figured it would spark my brain into action. I often stumble upon just the Running rejuvenates not just my quads but also my creativity. It’s in my sneakers that right plot twist I often stumble, sometimes literally, upon good ideas—how to iron out a spat with my husband, what to cook for a dinner party, or just the right plot twist for my novel. for my novel. Lest you think I’m one of those bouncy runner types who drop the mention of a marathon into brunch conversation, let me be clear: I didn’t set foot in a pair of running shoes until my mid-twenties. I played tennis in high school, step aerobi- cized my way through college and happily jumped on the stairclimber trend in the late ’90s. And then, at 24, I went for my first jog on a whim after a nasty breakup. A few miles to clear my head turned into loops around Central Park, and I felt like myself again. Running swept that ex out of my head, along with other garbage that was clogging my thought process. When I focused on the step, step, step of my foot strikes and the music on my iPod, inspired stories found their way into my mind, sentences echoed in my brain, characters’ voices became crisp and clear. Pounding the pavement in my neighborhood, I would get in touch with my characters in ways that sitting in front of a computer screen simply hadn’t allowed. It was on one of these jogs on a gorgeous spring afternoon, Kelly Clarkson blasting in my earphones, that I conceived the story for Time of My Life, the book that went on to be the breakout of my career. My mind went into that runner’s trance; my pulse was a metronome in time with my footsteps as the bright blossoms whizzed by. And then, bam, there it was: the idea, the characters, the voice I needed. I sprinted home, banged out the first 15 pages, and a book was born. I had found my muse. 128 FITNESSMAGAZINE.COM | APRIL 2010
- 131. Rub here toexperience ™ Tropical Bliss. Say aloha to a tropical paradise in your living room. ©2010 Reckitt Benckiser Inc. New Air Wick® Tropical Bliss™ scented oil greets you with the essence of coconuts and tropical breezes. Bring the fresh scents of nature into your home with this and other Aqua Essences™ scents. www.airwick.us
- 132. livehealthy A Runner’s High By Colleen Oakley Running had always been my exercise of last resort. If I couldn’t find a hiking pal or the gym was closed but I needed to ease the guilt of a pizza binge, I would reluctantly go for a jog. Even then, as before a trip to the dentist, I’d pray it would be over quickly and not hurt too much. But everything changed when my husband lost his job last February. At first I went into cheerleader mode. “We’ll be fine!” I assured him. “Everything happens for a reason. You’ll get something better!” But two months slowly ticked by, our bank account dwindled, and my “Keep your head up” catchphrases began to ring hollow. Then we decided I should cancel my boxing-gym membership. That stung. I loved it and was in the best shape of my life. But my husband hadn’t received so much as a phone interview, and the bills were piling up. The gym would have to wait. I was officially down in the dumps. Two weeks without a workout passed, and I began feeling flabby and sluggish. I knew I had to do something, so I took a deep breath and laced up my Running became running shoes. I jogged two miles, loathing each strike on the asphalt. When I got home, sweaty and out of breath, everything was how I’d left it— my own form of my husband was jobless, my bed was unmade, and our bank account was near zero—but Prozac. Those my attitude had experienced an almost imperceptible shift. I felt an urge to tidy the jogs helped me sheets. I called a friend to chat. All in all, our circumstances didn’t seem quite so dire. keep it together The next day I ran again, still slowly, still struggling, but this time more appreciative and stay positive. of the way I felt when I was done. Over the next three months, running became my own form of Prozac. I hit the pavement three or four days a week, rarely exceeding three miles. Those jogs didn’t give my husband a job, but they helped me keep it together and stay positive until a company did offer him a position five months later. Running is no longer my last resort; now it’s my drug of choice. ■ 130 FITNESSMAGAZINE.COM | APRIL 2010
- 133. Chest congested? 00 111909 © RBI 2009 12 For long lasting relief, evict mucus. Only Mucinex® gets rid of mucus for 12 hours.* Mucinex is specially made to break up mucus that causes chest congestion. And thanks to a unique dual-release formula, only Mucinex gives you 12 hours of long-lasting relief. www.mucinex.com *per dose Use as directed.
- 134. REDEFINING THE WAY200 CALORIES SHOULD TASTE. ©2009 Kraft Foods NEW D I G IORNO 200 CALORIE PORTIONS. ALL THE FRESH-BAKED TASTE YOU LOVE PORTIONED INTO 200 CALORIES OF PERFECTION. TASTE. BELIEVE. IT’S NOT DELIVERY. IT’S DIGIORNO.
- 135. eatright Rock theGuac Attention, dieters: Obsessively counting fat grams won’t keep you trim. When British scientists analyzed data from more than , adults, they found that fat intake had almost nothing to do with weight gain. “Many women think that eating fat will make them fat, but calories are the real culprit,” says Madelyn Fernstrom, Ph.D, FITNESS advisory board member and author of The Real You Diet. “Fat is one of the things that makes food taste good, and it helps you stay fuller longer.” To shed pounds or maintain your current weight, Fernstrom says, consume to percent of your daily calories from heart-healthy fat (that’s to grams for a woman on an , -calorie diet), and reach for low- fat—not no-fat—yogurt and cheese. FITNESSMAGAZINE.COM | APRIL 2010 133
- 136. eatright news BY SARA WELLS Wrong Number You check food labels to make healthy choices. But new research shows that a product’s calorie count may be up to percent higher than the number listed on the package, and other nutrition facts could also be wrong. “The FDA is responsible for regulating this information, but the sheer ully! Read carefucts number of products makes it impossible to constantly Some prod beled. check for accuracy,” says Carol Harvey, president of la may be mis Palate Works, a nutrition consulting company. Watch out for these three top mistakes. Facts don’t add up. Carbs should be equal to or greater than the combined total grams of sugar and fiber. If a NECKL ACE. FRENCH CONNECTION TANK. WHITE AND WARREN CARDIGAN. THIS PAGE : SAR A FORREST. STILLS : PETER ARDITO. FOOD ST YLIST: SUSAN VAJAR ANANT. PROP ST YLIST: SUSAN BYRNES PRE VIOUS PAGE : DENISE CREW. HAIR : CHEN HO WITH FORD ARTISTS FOR KER ASTASE. MAKEUP: VICKIE GR ANADO USING MAC COSMETICS. ALICE RIT TER TOP. TIBI DRESS. WE DRE AM IN COLOUR cookie has three grams of fiber and eight grams of sugar but the label lists just eight grams of carbs, it’s an error. Nutrient levels are inflated. Heat reduces vitamin C, so cooked foods and pasteurized juices are unlikely to contain high amounts. If the label says a product has percent of the vitamin, check the ingredients list to make sure it includes ascorbic acid. This means that the vitamin was added after processing. The amount of sodium is MIA. If salt is on the ingredients list, the amount of sodium should be printed in the nutrition facts, even if it’s only five grams. Always compare the two to make sure they match. —Sarah D’Angelo A Better Brunch Can’t decide between pancakes and French toast? See which menu options will satisfy your Sunday- morning cravings without derailing your diet. —Danielle Alvarez ▼ The winner: bagel with cream cheese and lox, which has 520 calories, versus 580 calories Chocolate-c vs. vs. ● What clinched it: Lox has hip French toast heart-healthy omega-3s. pancakes m Three-egg cheese Eggs, sausage, Bagel with bacon, Bagel with crea omelet with home hash browns egg and cheese cheese and lox ▲ The winner: chocolate- fries and toast and toast chip pancakes, which have vs. 720 calories, versus 738 calories ● What clinched it: French toast ▲ The winner: eggs, sausage, hash is typically prepared with extra-thick browns and toast, which have bread, which soaks up whole milk 902 calories, versus 936 calories and butter, giving this option nine more grams of fat than the flapjacks. ● What clinched it: To make omelets tasty, restaurants often add oil, cream Source: Dawn Jackson Blatner, R.D., and extra cheese, which means more fat. FITNESS advisory board member Get Nutty About two ounces daily of pistachios may lessen your risk for lung cancer, the most common cause of cancer deaths among women. The nuts are a good source of gamma-tocopherol, a type of vitamin E, which could reduce cancer cell growth. Source: Texas Women’s University Houston Center 134 FITNESSMAGAZINE.COM | APRIL 2010
- 137. You don’t have to cutoff the top of our strawberries. They’re twist-offs. INTRODUCING FRUIT2DAY ® Real fruit bits in a blend of rich juice All natural No sugar added 110 –120 calories 2 servings of fruit* fruit2day.com A NEW WAY TO EAT FRUIT ™ Find it in the produce section. * Per USDA dietary guidance
- 138. nutritionq&a BY BETHANY GUMPER Super-food or the great Q “Is sea salt more nutritious than table salt?” salt fake? A Snazzy marketing and trendy varieties, including Peruvian pink, Hawaiian and black, make the Morton girl seem a bit passé, but all salts have the same nutritional makeup. Manufacturers of sea salt claim that it contains good-for-you trace minerals that table salt doesn’t have, but in truth, there are not enough to make a difference in your health, says Leslie Bonci, R.D., FITNESS advisory board member and director of sports nutrition at the University of Pittsburgh Medical Center. Sea salt does have one advantage, however. Because it has a more intense flavor, you may be able to use less. Good news, since sodium has long been linked to high blood pressure and heart disease. Q “My friend is following a blood-type diet. Is it legit?” tomatoes and carrots. Still, don’t be surprised if your pal drops Q “Should I cook with A No. The premise is that lectins, which are proteins contained in some foods, interact with certain a jeans size or two; whatever her type, the plan will encourage her to consume fiber-rich whole grains, A olive oil or canola oil?” The Mediterranean-diet staple gets all the buzz blood types and cause weight gain. lean protein and plenty of produce for being heart-healthy, but “But there’s no definitive scientific as well as to limit refined carbs and the fact is that canola is even evidence to support the claim,” says processed snacks. But that doesn’t better for your ticker. “Both nutrition expert Ann Kulze, M.D., mean you should hop on the blood- oils contain beneficial author of Dr. Ann’s 10-Step Diet. type-diet bandwagon. Instead, eat monounsaturated fats, but These programs often restrict healthy healthfully without limiting vitamin- canola has less saturated foods that your body needs, such as and nutrient-rich foods. fat,” says Lisa Young, Ph.D., R.D., FITNESS advisory board member and author Ask Sara Snow “What’s the deal with the new sustainable of The Portion Teller Plan. bottled water in my supermarket?” Plus, canola is versatile for Many manufacturers now use more environmentally cooking. It can be heated to friendly packaging, like plastics made from renew- a higher temperature than Sara Snow able resources. But any time you drink from a single- most other oils before it is a natural- living expert, use water bottle, you’re contributing to a serious smokes, and its mild flavor a TV host and waste problem. In the United States, we throw away is just right for baking or the author of . million plastic water bottles every hour. Buy a for dressing a salad. TOP: PETER ARDITO Sara Snow’s Fresh Living. reusable BPA-free bottle, such as Aladdin’s Recycled & Recyclable Water Bottle ( . , aladdin-pmi.com). Got a question about food or weight loss? Send us an e-mail at nutrition@ Read Sara’s blog at www.fitnessmagazine.com/sarasnow, and visit sarasnow.com for more green tips. fitnessmagazine.com. 136 FITNESSMAGAZINE.COM | APRIL 2010
- 139. Blue Diamond® OvenRoasted Almonds offers you MORE of the nutrition you need to get you through your day. They’re baked to perfection, with no added oil, making each handful MORE flavorful with MORE crunch and less mess. They’re MORE delicious, MORE satisfying and MORE filling…helping to curve your hunger. Need we say MORE? ©2010 Blue Diamond Growers. All rights reserved. Easy Pour Pop-Top Lid • • Portion Control Side Window
- 140. dinner in 20 RECIPE DEVELOPED BY LARAINE PERRI Chicken BLT Salad With 1. Cook the bacon in a skillet over medium-low heat, turning Buttermilk Dressing occasionally, until lightly Makes: 4 servings browned and beginning to crisp, Prep time: 10 minutes about 6 minutes. Transfer to a Cook time: 10 minutes paper-towel-lined plate to drain. 4 slices lean turkey bacon Crumble into large pieces. 4 1-inch-thick slices ciabatta bread 2. Heat a grill pan over medium-high heat. Lightly brush the ciabatta slices 2 teaspoons olive oil with the olive oil and grill until just 1 garlic clove, halved toasted, about 2 minutes per side. ¹⁄³ cup low-fat buttermilk, well shaken Lightly rub the cut garlic clove halves over the surface of each slice. Let the 2 tablespoons light mayonnaise bread cool, then cut into 1-inch cubes. 2 teaspoons cider vinegar 3. In a large bowl, whisk together the ¼ teaspoon Dijon mustard buttermilk, mayonnaise, vinegar, ¼ teaspoon minced garlic mustard, minced garlic, salt, sugar and black pepper. Add the lettuce, ¼ teaspoon salt tomatoes, chicken and croutons and ¹⁄8 teaspoon sugar half the bacon. Toss well. Transfer to plates and top each serving ¹⁄8 teaspoon freshly ground black with some of the remaining bacon. pepper 4 cups tightly packed chopped Nutrition facts per serving: romaine lettuce 295 calories, 28 g protein, 20 g carbohydrate, 11 g fat (2.8 g 1 pint grape tomatoes, halved saturated), 3 g fiber 2 cups roughly torn rotisserie chicken, skin removed PE TER ARDITO. FOOD ST YLIST: SUSAN VAJAR ANANT. PROP ST YLIST: SUSAN BYRNES Salad Smarts Keep your dinner or side greens healthy, not to mention yummy, with these quick tips from Marissa Lippert, R.D., author of The Cheater’s Diet. Splurge a little. Yes, cheese, avocado and nuts are high in calories and fat, but they taste good! Adding a few of your favorite toppings will make your salad more satisfying. Dish it out. If you buy a prepared salad, resist the temptation to eat it straight from the container. Instead, put it on a plate so you can see how much you’ve got. Chances are, the portion size is bigger than you think. Make a fresh start. Filling up on a salad of water-rich veggies before dinner may help you munch less of your meal. —Danielle Alvarez 138 FITNESSmagazINE.COm | aprIl 2010
- 141. © 2010 RivianaFoods Inc. Having trouble finding time to eat healthy? We can help.® Minute® Ready to Serve Rice is delicious, nutritious and perfectly portioned. And it’s ready in just 60 seconds. It’s Minute Rice. Literally. www.minuterice.com/readytoserve
- 142. lightenup Chow, Bella! Dig into the dish you crave— with just a fraction of the fat. Veggie Lasagna Makes: servings 2 teaspoons olive oil ¹∕³ cup chopped onion 2½ cups zucchini, sliced 2 cups sliced fresh portobello mushrooms 1 cup fat-free ricotta 3 tablespoons finely shredded Parmesan ¼ teaspoon black pepper 6 whole-wheat no-boil lasagna noodles 2 cups prepared pasta sauce 1 cup shredded part-skim mozzarella ½ cup chopped, seeded tomato . Heat the oil in a large nonstick skillet over TOP: PE TER ARDITO. FOOD ST YLIST: SUSAN VAJAR ANANT. PROP ST YLIST: SUSAN BYRNES. BOT TOM, FROM LEF T: JIM FR ANCO, ISTOCKPHOTO ( 2 ) medium-high heat. Add the onions, zucchini and mushrooms; heat minutes or until tender, TAKE stirring. Remove from heat; set aside. In a small Trick Your Taste Buds Portobellos provide bowl, mix the ricotta, Parmesan and pepper. rich flavor, so you won’t miss the beef that classic Chopping lasagna contains, says Karen Friedman-Kester, onions . To assemble, place lasagna noodles in an R.D. in Harrisburg, Pennsylvania. releases the bottom of a -quart rectangular baking their cancer- dish. Spoon half the ricotta mixture over the noodles. Top with half the veggie mixture, fighting Use Your Noodle “Whole-wheat pasta is half the pasta sauce and half the mozzarella. packed with filling fiber; plus, its heartiness adds compounds. Layer with remaining noodles, ricotta texture and flavor,” Friedman-Kester says. Let them mixture, veggie mixture and sauce. sit for . Bake, uncovered, in a oven for minutes minutes. Sprinkle with tomato and remaining Get Sauced Cooked tomatoes supply more after cutting mozzarella. Bake minutes more or until antioxidants than raw. Just be sure to choose to maximize heated through. Let stand for minutes a low-sodium pasta sauce. the health before serving. Cut into pieces. benefits. Nutrition facts per serving ( piece) Do Try This at Home Restaurant lasagna calories g protein g carbohydrate could have close to 900 calories and 50 grams of g fat ( g saturated) g fiber fat, which is nearly an entire day’s worth. My Big Fat Italian Dinner We wish lasagna were the only pasta dish in need of a makeover Check out the fat and calories in these favorites Spaghetti and meatballs Fettuccine Alfredo Baked ziti 47 grams of 50 grams of saturated fat, 1,050 fat, or five or eight calories, = 12-ounce chocolate = scoops of Ben & Jerry’s = or 23 chicken shakes Chocolate nuggets Fudge Brownie Ice Cream 140 FITNESSMAGAZINE.COM | APRIL 2010
- 143. WE L CO M E B AC K , BAKED POTATO. Dip into delicious. From party dips to baked potatoes, make all your mealtime favorites Smart Balance™ Breakstone’s® Daisy® Excellent source even more delicious with new Smart Balance™ Sour Cream and EPA/DHA No No Omega-3s Smart Balance™ Reduced Fat Sour Cream. It’s the rich, real sour Excellent source No No Vitamin E cream you love, only healthier for you—because it’s the only sour Excellent source cream among leading brands with Omega-3s and antioxidant Vitamin D No No Good source Vitamin E. Plus it’s an excellent source of Vitamin D and a good source of calcium No No of calcium, with zero trans fat and no added rBST hormones* . Guaranteed no added rBST No hormones* So you can welcome that tasty baked potato back into your life. smartbalance.com PUT A LITTLE LOVE IN YOUR HEART by Jackie DeShannon, Randy Myers and Jimmy Holiday © 1969 UNART MUSIC CORP Renewed 1997 EMI CATALOGUE PARTNERSHIP . . *The FDA has determined no significant difference has been shown from milk derived from rBST supplemented cows and non-rBST supplemented cows. Breakstone’s is a registered trademark of Kraft Foods Global Brands, LLC. Daisy is a registered trademark of Daisy Brand, LLC.
- 144. The goodness offresh fruit, without the time limit. Delicious DOLE® Packaged Fruit contains the same nutrients as fresh fruit. But since it doesn’t spoil, you don’t have to rush to enjoy it. Plus there’s no peeling, cutting or mess. So pick the better fruit value. M a ke E ve r y D a y S h i n e. ® © 2010 Dole Packaged Foods, LLC. DOLE and Make Every Day Shine are registered trademarks of Dole Food Company, Inc.
- 145. eatright G e t c l d u t u r e Yogurt’s got power-boosting protein and bone-building calcium. It can also help you lose weight and fend off a cold. Spoon up the surprising benefits. By Amanda Pressner FITNESSmagazINE.COm | aPRIL 2010 143
- 146. eatright 1 Yogurt can give you flat abs. Eat 18 ounces a day and you can drop a jeans size. People who ate that much—in conjunction with cutting their total calories—lost 22 percent more weight and 81 percent more belly fat than dieters who skipped the snack, according to research from the University of Tennessee, Knoxville. They also retained one-third more calorie- torching lean muscle mass, which can help you maintain weight loss. “Fat around your waist produces the hormone cortisol, which tells your body to accumulate even more belly flab,” says nutrition professor and lead study author Michael Zemel, Ph.D. When you eat yogurt, the calcium signals your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat. 2 Most brands contain good-for-you bacteria. The words “live and active cultures” on the container mean that your yogurt has probiotics, beneficial bugs that live in your digestive tract and help crowd out harmful microorganisms that can cause intestinal infections. (Only a very small number of companies put yogurt through a post- pasteurization process that kills off all bacteria.) But many varieties now also contain special strains of probiotics meant to help regulate your digestion or strengthen your immune system. The research on them isn’t conclusive, however. “If you suffer from a particular health problem, like bloating or diarrhea, it’s worth trying one of these products for a couple of weeks to see if it helps,” SWEET TREATS FITNESS staffers eat a lot of yogurt. We chose our three favorites using the nutrition criteria on page and, most important, our taste buds. CHOBANI HONEY ORGANIC VALLEY PLAIN YOCRUNCH 0% GREEK YOGURT LOWFAT YOGURT It’s 100 CALORIE Supremely rich thick enough to add PACKS VANILLA and creamy yet to a smoothie but thin WITH CHOCOLATE completely fat-free. A swirl enough to drink straight CHIP COOKIE PIECES The perfect of honey gives it just the right from the container—er, glass. mini snack, it contains Truvia, a amount of sweetness. Nutrition Also comes in vanilla and sweetener made from the stevia facts per 6-ounce container: mixed berry. Nutrition facts plant, instead of aspartame or 150 calories, 16 g protein, per 8-ounce serving (plain): Splenda. Nutrition facts per 3.75- 20 g carbohydrate, 0 g fat 110 calories, 8 g protein, ounce container: 100 calories, (0 g saturated), 0 g fiber 13 g carbohydrate, 2.5 g fat 3 g protein, 21 g carbohydrate, (1.5 g saturated), 2 g fiber 2 g fat (1 g saturated), 0 g fiber 144 FITNESSMAGAZINE.COM | APRIL 2010
- 147. New b iness. BRILLIANT Find more information at WeightWatchers.com/icecream WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC and is used under license by Wells’ Dairy, Inc. WEIGHT WATCHERS for services and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by Wells’ Dairy, Inc. ©2010 Weight Watchers International, Inc. All rights reserved.
- 148. eatright says FITNESS advisory board member Dawn Jackson Blatner, R.D. Otherwise, save a few dollars and stick 4 A cup a day can help you recover faster after a workout. to conventional brands. With the right ratio of protein to carbohydrates, yogurt, 3 particularly high-protein Greek yogurt, makes an excellent Yogurt is loaded with vitamins. post-sweat-session snack. “The perfect time to grab a One serving is a significant source of potassium, container is within 60 minutes of exercise,” says Keri Gans, phosphorous, riboflavin, iodine, zinc and vitamin B5 R.D., a nutritionist in New York City. The protein provides (pantothenic acid). Yogurt also contains B12, which main- the amino acids your muscles need to repair themselves, Gans tains red blood cells and helps keep your nervous system explains, and the carbohydrates replace your muscles’ energy functioning properly. “Vitamin B12 is found mostly in animal stores, which are depleted after a hard workout. It’s a bonus products, such as chicken and fish, so strict vegetarians if you drink a bottle of water along with it: The protein in can easily fall short,” says Jackie Newgent, R.D., a FITNESS yogurt may also help increase the amount of water absorbed advisory board member and author of Big Green Cookbook. by the intestines, improving hydration. 5 Eating more yogurt can help close the nutrient gap: An eight-ounce serving contains 1.4 micrograms of the vitamin, Not all yogurt is equal about 60 percent of what adult women need daily. when it comes to calcium and vitamin D. Since it naturally contains calcium, you’d think the amount would be the same no matter which yogurt you pick. Wrong. “The levels can vary widely from brand to brand, so you really need to check the label,” Newgent says. How much is in a container depends on processing. For instance, fruit yogurt tends to have less calcium than plain because the sugar and fruit take up precious space in the container. “Vitamin D isn’t naturally in yogurt, but because it helps boost calcium absorption, most companies add it,” Newgent explains. Reach for brands like Stonyfield Farms Fat Free Smooth and Creamy and Yoplait Light Thick & Creamy, which contain at least 20 percent of your daily value for both nutrients. 6 Yogurt may prevent high blood pressure. Every day 70 percent of us consume more than twice the recommended amount of salt; over time that can lead to hypertension and kidney and heart disease. The potassium in yogurt, almost 600 milligrams per eight ounces, may help flush some of the excess sodium out of your body. In fact, adults in a study in the American Journal of Clinical Nutrition who ate the most low-fat dairy— JONATHAN K ANTOR. FOOD ST YLIST: LISA EDSALV two or more servings daily—were 54 percent less likely to develop high blood pressure than those who ate the least. 7 A daily serving keeps colds away. Dig into four ounces each day and you may find your- self sniffle-free in the months ahead, according to a study at the University of Vienna. Women eating this 146 FITNESSmagazINE.COm | aprIl 2010
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- 150. eatright amount had much stronger and more active T cells, which WHAT TO LOOK FOR battle illness and infection, than they did before they started consuming it. “The healthy bacteria in yogurt help send signals to the immune-boosting cells in your body Forget the fancy promises. To find a healthy to power up and fight off harmful bugs,” says lead study yogurt that’s low in calories, fat and sugar, author Alexa Meyer, Ph.D., a nutrition researcher at the follow as many of these guidelines as you can. university. Allergy sufferers, who typically have low levels of certain T cells, may also find relief by adding yogurt to PER 6-OUNCE SERVING: their diets. In a study in The Journal of Nutrition, people CALORIES: 100 to 150 (if you’re snacking, stick who ate seven ounces a day had fewer symptoms than those to the lower end) who opted for none at all. FAT: 3.5 grams or less (low-fat or nonfat) 8 Yogurt can help your smile. Despite its sugar content, yogurt doesn’t cause SATURATED FAT: 2 grams or less PROTEIN: at least 8 to 10 grams cavities. When scientists at Marmara University in Turkey SUGAR: 20 grams or less tested low-fat, light and fruit flavors, they found that none CALCIUM: at least 20 percent of the daily value of them eroded tooth enamel, the main cause of decay. The lactic acid in yogurt appears to give your gums protec- VITAMIN D: at least 20 percent of the daily value tion as well. People who eat at least two ounces a day have a 60 percent lower risk of acquiring severe periodontal disease than those who skip it. 9 Raw doesn’t mean better. Virtually all the yogurt in your grocery store has been pasteurized—that is, exposed to high temperatures to kill any harmful pathogens. Raw-dairy fans claim that unpasteurized milk, yogurt and cheese are better for you because they contain more health-boosting bacteria, but pasteurization doesn’t destroy beneficial pro- biotics, Newgent explains. Plus, studies show that those who eat raw yogurt don’t have stronger immune or digestive systems than people who stick to the pasteurized stuff. And raw-dairy products carry a risk of food poisoning. “E. coli and salmonella are two of the pathogens that can lurk in these foods and end up in your body,” Newgent says. 10 Yogurt is a food. high-protein Yogurt can be an excellent source of protein, but “one variety may contain more than dou- ble the protein of another,” Blatner says. Greek yogurt, which is strained to make it thicker, has up to 20 grams of protein per container; tradi- tional yogurt may have as few as five grams. If you’re eating it for the protein, look for brands that provide at least eight to 10 grams per serving. ■ 148 FITNESSMAGAZINE.COM | APRIL 2010
- 152. eatright Make over my diet When life gets busy, healthy eating is often the first thing to go, as these four women found out. Follow our simple strategies for staying on track no matter what your day brings. BY VIRGINIA SOLE-SMITH PHOTOGRAPHS BY LAURA DOSS 150 FITNESSMAGAZINE.COM | APRIL 2010
- 154. eatright You know what to do: Fill up on fruits and veggies. Eat lean protein. Don’t devour the entire pint of chocolate-fudge ripple in one sitting. But as it turns out, there’s a lot more to making smart food choices than what you put on your plate. We asked four FITNESS readers to record everything they ate for five days and then sent them for a session with nutritionist Evelyn Tribole, R.D., coauthor of Intuitive Eating. A few months and a few small changes later, all four women were healthier, more energetic—and slimmer! Don’t eat another bite until you dig in to their brilliantly easy success tricks. h 42, Karen Walcns, lvania Eat two mini breakfasts. A morning Pen y Greensburg, meal provides steady energy. Because Karen finds a big breakfast over- h Her Daily Dis coffe e whelming, Tribole suggests splitting it a . Eight cups of 6 a.m. to 10 an.m gar up: “Try a yogurt first thing, then some d su ilk toast with peanut butter and banana w ith sk im m d chicke n around 10 a.m.” ith ba rbecue 2 p.m. A saladcheese driz zled with low-fle at w at and a lit tle go “Eating this w hi Cut down on the coffee. Karen’s rd dres sing. honey-musta goal is no more than one morning ail.” A stay-at-home mom, sorting the m cup. Tribole encourages her to taper -a nd-chicken Karen has always 7 p.m. Homer brown rice with a glass of emade be ef her consumption over the course of made healthy, home- chop suey ov itting dow n to two weeks to prevent withdrawal d ic ed te a. “S unsweete ne l day.” cooked family dinners e fir st time al headaches. a mea l for th a priority. But between er t. “Craving ea m for de ss taking care of her two 9 p.m. Ice creet.” Get snack happy. Going longer kids and keeping up something sw than three to four hours without with her long to-do list, eating can zap your energy levels. she ends up treating To break this cycle, Karen should daytime meals as an munch on something small, such as a afterthought. “I’ve granola bar or an apple with peanut butter, between meals. DIET DO-OVERS never been a breakfast person, and I usually eat lunch on the run,” When she eats, Karen makes good choices, ff explains Karen, who Tribole notes, but skipping meals and Pay o hy has gained 10 pounds fueling up on coffee wreak havoc on her during the past few health. “Too much caffeine interferes with “I’m eating lt breakfast and drinking ea years. Diagnosed as your sleep and suppresses your appetite,” just one cup of coffee,” Karen Th e H prediabetic several Tribole says. “Plus, going for long periods says. “Before, I’d be ready for a years ago, she is without eating can cause your blood sugar nap at 11 a.m. Now I feel energetic to plummet, leaving you feeling weak and all day long—and I’ve lost 12 pounds. eager to make some The best news is that my blood sugar changes. “I want to shaky.” Since prediabetics need to carefully has dropped enough for my doctor to get off medication control their blood sugar, it’s important for cut the dose of my daily diabetes and be a healthy role them to eat regular meals along with one medication in half. If I keep this up, I could be off the model for my kids.” or two snacks daily. To turn things around, medication in six Tribole advises Karen to: months!” 152 FITNESSMAGAZINE.COM | APRIL 2010
- 155. © 2010 KraftFoods Per Serving* 0 Weight Watchers POINTS value per serving. ® ® 10 calories. So fun. WEIGHT WATCHERS® for services and POINTS ® are the registered trademarks of Weight Watchers International, Inc. and are used with permission.
- 156. Safety eatright Amy Zvovushe-R NEW 7 DAY FAST LOSS KIT All-in-one program to 29, Bridgeport, Conne amos, ct icut jump-start your diet Her Daily Dis h 9 a.m. A leaf y-gree the mood for ns sm oothie. “Not re brea kfast, bu ally in through the m t this he lps m or ning.” e get 10 a.m. A cup of m from a cowor int te a and tw ke r’s stash. o Tw iz zle rs 12:3 0 p.m. Two slices of pi from home, bu zza. “I brough t the pizz a sm t lunch couldn’t re sist elle d so good a se cond slic I e.” PRE-DIET CLEANSE Amy, an advertising 3 p.m. A few bites something sw of cotton ca nd eet to power y. “Nee de d Gently rid your body of toxins. rep, is still struggling through a de ad Great-tasting liquid formula helps to lose the last 7 p.m. Brown rice, line.” with olive oil an ce le ry and ka prepare and purify your body. 10 pounds of baby d soy sauce, an le stir-fried salmon. “A he d a piece of ba weight two years althy dinner to ked make up for lu nch.” after the birth of her daughter. She tried working out with a trainer for seven months, but DIET DO-OVERS the scale didn’t “Amy’s eating habits stem from her childhood,” budge. “During the Tribole says. “Kids from big families like hers—she’s LEAN SHAKE™ week, I have a lot of one of six—often develop a competitive mentality and Clinically shown to help you lose business lunches, feel they have to eat as much as they can, even when nearly twice as much weight when and vendors are there’s plenty of food. This makes it hard for Amy used as a meal replacement.1 constantly sending to say no to all the treats in her office, particularly Chocolate and vanilla. snacks to the when she’s stressed.” These three strategies will office,” she says. help her gain control. “I have a hard time saying no to junk Pack a better brown bag. “A healthy, boring food, though I do lunch is never going to compete with free pizza,” try to make up for it Tribole says. “Amy should include a little treat for by cooking healthy herself, such as a cookie. This will make it less tempt- DAILY DIET PAK dinners at home.” ing to trade her lunch for something unhealthy.” Burn more calories. Convenient pak designed to Be your own boss. When Amy dines with increase calorie burn by up to 60%, colleagues, she should take the portion she wants support water balance and but put part of it, like the extra slice of pizza, aside. boost energy.2 “This gets you out of must-clean-plate mode,” y Pay of f Tribole says. “If you’re still hungry later, lt h Shape up with the complete line of GNC Total Lean weight-loss products, “I used to then eat a little more.” ea available at GNC and GNC.com. think I had no self- Try a nonfood fix. Stress snacking is Th e H control when it came to eating, but that’s not true,” an easy way to pack on pounds. Instead says Amy, who lost 12 pounds. of munching, Amy could take a quick “Knowing I can save food for later means I don’t feel deprived. walk or chat with a coworker for a few LIVE WELL Plus, paying attention to how I’m minutes when she’s feeling frazzled. A randomized clinical study consisting of 98 healthy participants compared the feeling when I eat has helped Often a small break in routine is use of Lean Shake in conjunction with a healthy meal and exercise program me stop the constant (total daily caloric intake of 1,500 calories) to a 1,500-calorie diet alone. This enough to help cravings pass. study resulted in nearly twice as much total weight loss among the Lean Shake snacking.” users upon completion of 12 weeks. 2Clinically proven to increase post-workout calorie burning by up to 60% for up to one hour after a workout. This double-blind, placebo-controlled crossover study consisted of 22 healthy men and women. Participants exercised on a treadmill on two occasions. On one occasion they took Burn 60, a component of the Daily Diet Pak, before exercise and on the second, they took a placebo. The number of calories burned during the first hour post-exercise was measured and participants burned up to 60% more calories while on Burn 60 compared to when they took the placebo. Safety 154 FITNESSMAGAZINE.COM | APRIL 2010 Trim
- 157. Get Leaner Fast NEWGNC TOTAL LEAN 7 DAY FAST LOSS KIT From our complete line of innovative weight-loss products. Scientifically developed and clinically proven. Jump-start your diet with this unique, all-in-one program that includes: • Pre-Diet Cleanse • Lean Shake™ • Daily Diet Pak with energizing dietary supplements Only at GNC and GNC.com. LIVE WELL These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit gnc.com for the store nearest you. ©2010 General Nutrition Corporation. May not be available outside the U.S. Ad: Arnell Photos: Arnell
- 158. eatright Shannon Meairs, 32, Santa Monica, California Her Daily Dish trai mix and a bowl 9 a.m. Two sausage links, the lway to the gym.” on of strawberries. “Ate this hal f cup 1 p.m. Half a potato pancake, a rter of an of cra nbe rry-lem on qui noa , a qua ie and a ski m van illa org ani c veg an brown Whole Foods, latte. “Pa raly zed by indecision at I just gra bbed whate ver looked good and munched in the car.” and a Diet Coke. 7 p.m. A small plate ofnds, hos not starving.” nac but “Ou t to dinner with frie overs from Shannon prides 10 p.m. Pancake andtimewnie left restaurant, bro I left the lunch. “Hungr y by the on my way home.” herself on eating so I ate the se in the car organic, avoiding in cookie. processed foods 11 p.m. Half a vegan oatmeal-rais and they eating the m, “My roommate s we re ldn’t resist.” and training hard looked rea lly good! I cou for triathlons. But after finding herself with 25 pounds to lose, she realized DIET DO-OVERS that her eating “In theory, Shannon’s committed to her health, habits might not be but when she has to choose between focusing on so healthy after all. her job or focusing on her body, the job always wins,” “In terms of my food Tribole explains. “That’s OK once in a while, but choices, I tend to when it becomes your lifestyle, all those last-minute wing it,” she says, food decisions can add up to big problems.” To explaining that she reorder her priorities, Shannon needs to: often finds herself snacking in the Eat regular meals. Shannon grazes all day, which car on the way to means that calories pile up. Tribole advises her to meetings for her job schedule her meals to make sure they happen. “If she as the CEO of a plans lunch for 12:30 and 1 p.m. hits, she needs to college counseling drop everything and eat,” Tribole says. service. “I don’t plan ahead, so I usually Fill the fridge with healthy food. To prevent the end up skipping there’s-nothing-for-dinner panic that can lead meals and then to late-night binges, Tribole advises Shannon to hit grazing on whatever the grocery store on the weekends to pick up the I can find later.” ingredients for a few favorite dishes. Do an internal audit. Before and after each meal, Th e H e a lt Shannon should make a “Planning h quick mental note y ahead has been the about how she feels. biggest revelation; it’s Pay “This will help her much easier to commit to regular mealtimes when you of f see how regular know there’s stuff on hand that meals improve her you want to eat,” Shannon says. energy and mood,” “My energy levels have improved, Tribole says, so and I lost 12 pounds without even trying. It’s so worth she’ll be motivated it to make yourself to stick with it. a priority!” 156 FITNESSMAGAZINE.COM | APRIL 2010
- 159. Why Medifast? Three great reasons. You can lose up to 2 to 5 lbs per week on Medifast. Cindy lost 43 lbs It’s simple: in 30 weeks † There’s no counting calories, carbs, or points, with Medifast! and the easy-to-prepare Medifast Meals are delivered right to your door. It’s affordable: You can take advantage of special packages and spend $5 less per day than the average American spends on food.** Before It’s supported: You can join our online community at MyMedifast.com for answers and inspiration anytime OR get a caring, knowledgeable Health Coach to guide you through the program for FREE. Results will vary. 2 WAYS TO SAVE!* $25* OFF (use code F TMAR25) OR $50* OFF (use code F TMAR50) Call (800) 692-0709 or visit MedifastFitness.com *Save $25 on your purchase of $150 or more, or save $50 on your purchase of $275 or more. Limit one per customer. Not valid with prior purchases, V.I.P. Membership, or any other promotions or discounts. Offer expires 05/31/10. See Web site for complete details on program and discounts. **2006 U.S. Bureau of Labor Statistics Consumer Expenditure Survey. †The success story represented in this advertisement lost weight using a Medifast Weight Control Centers® Program. Consult your physician before beginning a weight-loss program.
- 160. ©2010 Kraft Foods eatright Liz Scranton, 29, indulge JELL-O Sugar Free Washington, D.C. Her Daily Dish 8 a.m. Coffee, an oatmeal bar and an apple. “My stomach’s been growling sinc Chocolate Pudding e I woke up at five.” 12:3 0 p.m. Lean Cuisine Baja-Style Chicken Que sadilla and a clementine. “Still hungry.” 2:30 p.m. A 100-calorie pack of chocolate chip cook ies. “The hunger pangs win again!” 6 p.m. A scone from Starbucks. “Starving. Need something before I hit the gym.” Liz ran a half- 8:30 p.m. A small container of cookies-and-cream 60 luscious calories marathon the froze n yogurt. “Famishe d—so I ate this on my way week before her home from the gym.” September 2008 9 p.m. A small bag of reduced-fat Cheez-Its and wedding. But bow l of Kashi Autumn Whe at cere a al with skim milk. after two years “Too exhauste d to cook a real dinn er.” of newlywed bliss, she found herself 10 pounds heavier. “You always hear about post-wedding DIET DO-OVERS weight gain, but I “Like many women, Liz is so worried about overeating didn’t think it would that she restricts what she eats and when she eats happen to me,” says it,” Tribole says. “She has very small breakfasts and Liz, a director of lunches that leave her ravenous by 2 p.m., yet she programming for a doesn’t eat dinner until 9 p.m. That creates a vicious nonprofit. She tried cycle in which she consumes too much at night and calorie counting tries to make up for it the next day.” Liz can cut and packaged diet herself some slack with these simple steps. foods, but nothing worked. “I end up Feed your appetite. Tribole recommends that blowing my diet Liz commit to three days of eating whenever she every night because feels hungry. “If your stomach is growling, you need I’m too tired to to eat something, not wait three hours until dinner make a real dinner.” because you think you should,” Tribole explains. ` Get fresh. Liz’s meals don’t give her enough calories, protein or fiber. “She should consume at 138420_a03 least 300 calories in the morning and 400 for lunch,” a y of f 02/10/10 y P “I’m not Tribole says. If Liz did a bit of prep—for instance, lt h obsessing about making a pot of soup on Sunday—she could bring lunch to work a few days a week. FCB jmd ea food all the time or Th e H constantly worrying about Ditch the guilt. “Liz feels bad when eating perfectly,” Liz says. “I’m she eats something she thinks she packing nutritious snacks, like shouldn’t, like the scone,” Tribole trail mix, so when I do get hungry between meals, I have something notes. Instead, she should look ahead healthy and filling to munch to the next meal or the next day to see on. And it works: I’ve lost two what she can do to make healthier pounds just by listening to my body.” choices. For instance, packing a healthy snack, such as nuts and fresh fruit. ■ 158 FITNESSMAGAZINE.COM | APRIL 2010
- 161. GIVE IN I ’s ime o 60 decadent calories ©2010 Kraft Foods I ’s Me O’C ock
- 163. eatright Pantry R id Raid CAN’T REMEMBERTHE LAST TIME YOU CLEANED OUT YOUR CUPBOARDS? IT’S TIME TO START FRESH. HERE, 11 SIMPLE FOOD SWAPS THAT WILL SPICE UP YOUR MEALS AND CUT CALORIES AND FAT. By Amanda Pressner FITNESSMAGAZINE.COM | APRIL 2010 161
- 164. Stock up on Cooking side dishes with broth is a great way to amp up the flavor without Low-sodium adding a lot of fat or calories. But one cup of the regular stuff contains up to chicken or 40 percent of your recommended daily sodium intake. Choose broths that are lower in sodium—450 milligrams per serving or less—and use them in mashed vegetable broth potatoes instead of butter or half-and-half; you’ll save about 230 calories and toSS 24 grams of fat per batch, says Jessica Fishman Levinson, R.D., a nutritionist High-sodium in New York City. Or swap butter or olive oil for broth in rice recipes and cut up to 36 calories and five to six grams of fat per serving. broth Broth also adds zing to steamed veggies. Just sub it for water and cook as usual. Stock up on Buckwheat noodles toSS Refined pasta Trading up from white pasta to whole wheat is good, but choosing soba, made with buckwheat, is even better. These noodles are high in fiber (three grams per two ounces), and they’re an excellent source of plant protein (about eight grams per cup cooked). “Buckwheat noodles are so filling and satisfying, you’re less likely to eat oversize portions,” says Tanya Zuckerbrot, R.D., author of The F-Factor Diet. They’re also loaded with magnesium; choline, a mineral that helps keep your brain healthy; and antioxidants, including rutin, which may lower blood pressure. Stock up on Panko bread crumbs toSS Regular bread Stock up on crumbs Salsa verde Not only do they contain toSS half the calories of the Ranch- and onion-dip mixes Italian kind—110 versus 220 per half cup—but “because panko bread Each half-cup portion crumbs are lighter of this salsa contains just and coarser, they tend to 60 calories and counts as a absorb less oil and fat,” serving of vegetables. It’s Levinson says. They also made with green tomatillos, stay crisper after cooking, a great plant source of the making them perfect for B vitamin niacin, which helps breaded chicken, meat and keep your cholesterol low. fish dishes. Plus, panko has about one-tenth the sodium of many regular bread crumbs.
- 165. eatright Stock up on During processing, white rice is stripped of up to 90 percent of its B vitamins, 60 percent Hearty whole of its iron and most of its fiber and essential fatty acids, Zuckerbrot says. Eating whole grains grains will provide you with as much as eight grams of fiber per serving and can reduce your risk for heart disease by roughly 20 percent. Bust out of the brown rice rut with toSS bulgur, wheat berries and farro. Cook these grains as you would rice (simmer, covered, White rice over low heat) and add them to soups, salads and stir-fries. Store It Right Make a clean sweep. Wipe or rinse cans, jars and bottles to reduce the chance of harmful bacteria sneaking into your food. (Only about one-third of us do so, according to Joan Salge Blake, R.D., professor of nutrition at Boston University.) If a can has dents, cracks or a bulging lid, throw it out. Stock up on Sweet treats don’t have to be off-limits, even if you’re on a diet. Cocoa powder Instead of high-calorie, high-fat chocolate chips (a half cup has 560 calories and 32 grams of fat), add three tablespoons of cocoa toSS powder to cookie, cake or muffin batter before baking. Voilà, the Chocolate chips chocolaty flavor you crave for just 37 calories and two grams of fat. Stock up on Artichoke hearts toSS Green olives Eat just four olives and you’ve consumed about two grams of fat. Artichoke hearts give you a hint of the same salty flavor with zero fat. Ounce for ounce, they contain more antioxidants than any other vegetable (and about 50 percent more than blueberries). They can taste briny straight from the can, so rinse first. Put them in salads and stews and on pizzas, says Jody Adams, chef and owner of Rialto Restaurant in Cambridge, Massachusetts. Or add artichokes to a fresh tomato sauce and serve over pasta. FITNESSmagazINE.COm | aprIl 2010 163
- 166. eatright Stock up on Stock up on Whole-wheat Canola and flour olive oils toSS toSS Half the five- Vegetable oil pound bag of Canola oil is a great source white flour of heart-healthy omega-3 fatty acids. “It has a mild An easy way to get more flavor and a high smoking fiber in your diet is to sub- point, so it’s ideal for stitute whole-wheat flour sautéing and stir-frying,” for up to half the white says Natalia Hancock, a flour in recipes. “Each culinary nutritionist for quarter cup will add an Rouge Tomate restaurant additional three grams of in New York City. When fiber to the dish, but you making salad dressing, cold Store It Right won’t taste the difference,” dips or spreads, reach for Zuckerbrot says. And since olive oil. It’s an excellent it makes cookies, cakes and Freeze your flour. Whole-grain source of oleic acid, a type breads denser, you will feel flour has a shorter shelf life than of monounsaturated fat, fuller and be less likely to refined versions because the essential which research shows reach for seconds. fatty acids it contains cause it to spoil suppresses hunger. faster, says Elizabeth Brown, R.D., a nutritionist in Houston. To keep it for up to six months, store whole-grain flour in the freezer. You don’t have to thaw it before using; the fatty acids prevent the flour from hardening. Stock up on Dried beans toSS Canned beans Canned beans are convenient, but they can cost twice as much per pound as the dried kind and have 50 times the sodium. Soak dried beans in water overnight, drain them in the a.m. and freeze what you don’t use. They’ll last up to six months, and no defrosting is required, says Leanne Ely, author of the Saving Dinner cookbook series. A one-pound bag of beans yields five to six cups cooked. Stock up on Chunk light tuna packets toSS PE TER ARDITo. PRoP sT YLIsT: susAn BRYnEs Canned albacore tuna The chunk light variety has all the nutrients and protein that fancier white-meat tuna does but about one-third the amount of mercury. Don’t like the darker meat? Opt for brands of albacore that use troll- or pole-and-line-caught fish, like Wild Planet, suggests Elizabeth Brown, R.D., a nutritionist in Houston. These Bonus! see a healthy pantry makeover in action. Go to fish are much younger and smaller, which means they’ve had less www.fitnessmagazine.com/pantry and watch a video time to accumulate the harmful heavy metal. of FITnEss advisory board member Dawn Jackson Blatner, R.D., showing you what to swap in and what to swap out. 164 FITNESSmagazINE.COm | aPRIL 2010
- 167. Burn More CALORIES! †† THERMOGENIC HYDROXYCUT ADVANCED ™ REALLY WORKS ! All-Natural With before a powerful, well-researched primary ingredient that can help boost your metabolism to burn more calories and increase your energy, Hydroxycut Advanced delivers what you need in a thermogenic. †† This impressive formula combines effective calorie burning with antioxidants such as goji, acerola and blueberries, and all-natural Vitamins C and D, to give you a product you can feel great about! after Millions of Americans have turned to the Hydroxycut Brand of products. If you’re looking for increased energy and help to burn more calories, now it's your turn! Get your Hydroxycut Advanced Rapid-Release Caplets or Instant Drink Packets today! with de ma all-natural HYDROXYCUT ™ ADVANCED Thermogenic Hydroxycut™ Advanced Delivers! E CHE PL C RI Boost Metabolism to K QUALITY T PURITY NT 100% Burn Calories †† SCIENCE ME IT U Q AL M ITY COM Increase Energy †† HYDROXYCUTADVANCED.COM SM ††The primary ingredient (Caffeine anhydrous [1,3,7 trimethylxanthine]) supports increased energy and boosts metabolism to burn more calories. It is not a weight-control product. Use as part of an active, healthy lifestyle. This product does not replace the need to eat a sensible, balanced diet and to get regular physical activity. This product contains a powerful thermogenic ingredient – do not exceed recommended serving. ◆◆Based on IRI F/D/MX sales data 52 week period ending 11/29/09. Read entire label before use. © 2010
- 168. Cook up satisfying,deliCious meals without spending a bundle. here, a week’s worth of yummy dinners that feed four—with leftovers!—for just $100. Eat HealtHy For less reCipes developed by liza sChoenfein photographs by peter ardito 166 FITNESSmagazINE.COm | aprIl 2010
- 169. eatright MONDAY Mediterranean Chicken with salt and pepper; add to pan, meaty ($2.99/serving)* side down. Cook for 5 minutes. Turn Makes: 4 servings and cook for 2 minutes more. Prep time: 10 minutes Pour out any excess fat. Return Cook time: 25 minutes pan to burner; stir in broth and wine, scraping up any brown bits. Scatter 1 tablespoon olive oil garlic, thyme and olives on chicken. ½ teaspoon salt Lay one lemon round on each piece ¼ teaspoon pepper of chicken. 8– 10 skinless chicken thighs, bone in Place skillet in oven. Roast chicken ¼ cup chicken broth for 17 to 20 minutes, or until juices ¼ cup white wine run clear. (Reserve 2 to 4 thighs plus 2 garlic cloves, sliced into thin rounds sauce for Orzo “Paella,” page 169.) 3– 4 sprigs fresh thyme ½ cup pitted olives such as Kalamata Prepare couscous according to 1 lemon, sliced into thin rounds package directions and steam 1 cup whole-wheat couscous asparagus until crisp-tender. Serve ½ pound fresh asparagus chicken over couscous; place steamed 1 teaspoon lemon zest asparagus on the side and sprinkle with lemon zest. Preheat the oven to 450°. Heat olive Nutrition facts per serving: oil in a large ovenproof skillet over 398 calories, 29 g protein, 50 g carbohy- medium-high heat. Sprinkle chicken drate, 9 g fat (1.4 g saturated), 9 g fiber *Prices were compiled on January 21, 2010.
- 170. TUESDAY Flank Steak With Chimichurri Sauce ($2.86/serving) Makes: 4 servings Prep time: 10 minutes Cook time: 30 minutes 6 – 9 medium sweet potatoes (about 3 pounds), cut into long 1-inch-wide wedges 4 tablespoons plus 2 teaspoons olive oil 3 garlic cloves, 1 crushed and 2 roughly chopped 1¼ teaspoons salt ½ teaspoon pepper 1 cup cilantro leaves 1 cup parsley leaves 1 tablespoon red wine vinegar 2 tablespoons water 2 pounds flank steak Preheat the oven to 450°. Toss sweet potato wedges with 1 tablespoon olive oil, crushed garlic clove, ¼ teaspoon salt and ¼ teaspoon pepper and place in a shallow roasting pan. Bake for 20 minutes. (Reserve ¹∕ ³ of the baked sweet potatoes for Spring-Vegetable Stew, page 171.) Mix garlic, cilantro, parsley, 3 tablespoons olive oil, vinegar, 2 tablespoons water and ½ teaspoon salt in a food processor. Blend until almost smooth. Rub flank steak with remaining 2 teaspoons olive oil and sprinkle with remaining ½ teaspoon salt and ¼ teaspoon pepper. Place in a broil pan and cook for 4 to 5 minutes per side for medium rare. Let sit for 10 minutes. Thinly slice and place 2 to 3 strips on each plate and top with 2 tablespoons sauce. Serve with sweet potatoes. (Reserve the remaining steak, about ¾ pound, for Beef Soba Salad, page 169.) Nutrition facts per serving: 499 calories, 29 g protein, 48 g carbohydrate, 21 g fat (4.9 g saturated), 8 g fiber 168 FITNESSMAGAZINE.COM | APRIL 2010
- 171. eatright WEDNESDAY Orzo “Paella” ($2.37/serving) Makes: 4 servings with leftovers Prep time: 10 minutes Cook time: 22 minutes ¾ pound large frozen shrimp, cleaned, shelled and thawed, tails on Juice of ½ lemon ¼ teaspoon salt ¼ teaspoon pepper 1 tablespoon plus 1 teaspoon olive oil 3½ cups chicken broth 2 cups water ¼ teaspoon turmeric 1 pound whole-wheat orzo ½ cup frozen green peas ½ small onion, finely chopped 2 – 4 cooked chicken thighs, cut into 1-inch chunks, plus sauce (left over from Mediterranean Chicken) ¼ cup roasted red pepper, cut into thin strips ¼ cup flat-leaf parsley, chopped 1. Preheat the oven to 425°. Place first 4 ingredients and 1 tablespoon olive oil in a large ziplock bag. 2. In a medium pot, bring chicken broth and 2 cups water to a boil. Add turmeric and orzo; boil for 6 minutes. Drain, reserving ¾ cup of cooking liquid. Place frozen peas in the broth and let sit. 3. Heat remaining 1 teaspoon olive oil in a large ovenproof sauté pan. Add onion and cook until translucent. Add shrimp and cook for 3 minutes; flip halfway through. Add chicken thighs and sauce; cook for 2 minutes, stirring occasionally. Add drained orzo to pan. Pour peas and reserved liquid over orzo and stir. Lay red pepper strips on top. Bake for 10 minutes. Top with parsley and serve. Nutrition facts per serving: 408 calories, 27 g protein, 57 g carbohydrate, 7 g fat (0.9 g saturated), 14 g fiber THURSDAY Beef Soba Salad ¾ pound cooked thinly sliced flank ($2.66/serving) steak (left over from Flank Steak Makes: 4 servings With Chimichurri Sauce) Prep time: 15 minutes Cook time: none 1. In a food processor, blend 4 carrots with ginger, vinegar, toasted sesame 6 carrots and canola oils, soy sauce and 1 1½-inch piece of fresh ginger 3 tablespoons water until smooth. 3 tablespoons rice or white vinegar 2. Lay mesclun in a large bowl. 2 tablespoons toasted-sesame oil, Scatter bell pepper over mesclun. such as Eden Foods 1 tablespoon canola oil 3. Using a carrot peeler, shred 2 teaspoons soy sauce remaining 2 carrots into long thin 3 tablespoons water strips. Mound shredded carrots and 1 bag (about 4½ cups) mesclun onion in center of salad. Lay noodles greens around carrot and onion and place 1 red or yellow bell pepper, thinly steak on top of noodles. Drizzle sliced dressing over top. ½ sweet onion, such as Vidalia, Nutrition facts per serving: very thinly sliced 444 calories, 31 g protein, 4 ounces soba noodles, cooked 38 g carbo hydrate, 19 g fat according to package directions (4.8 g saturated), 6 g fiber
- 172. eatright FRIDAY Greek-Style Shrimp With Quinoa Tabbouleh 1. Place shrimp, 2 tablespoons olive oil, 2 tablespoons ($5.00/serving) lemon juice, 1 crushed garlic clove, ¼ teaspoon salt Makes: 4 servings with leftovers and ¼ teaspoon pepper in a large ziplock bag; let sit. Prep time: 15 minutes 2. In a large bowl, combine tomatoes, olives, bell Cook time: 14 minutes pepper, parsley and feta and remaining olive oil, lemon juice, garlic, salt and pepper. Add cooked quinoa 1 pound large frozen shrimp, cleaned, shelled and FOOD ST YLIST: MAT THEW VOHR. PROP ST YLIST: NICHOLE D’AURIA AND SUSAN BYRNES and mix well. thawed, tails on 3. Heat a grill pan over medium-high heat. Place 4 tablespoons olive oil shrimp in pan in a single layer and cook for 2 minutes. Juice of 1 lemon Flip and cook for 2 minutes more. 2 garlic cloves, crushed ½ teaspoon salt 4. Mound quinoa mixture on half of a large platter ½ teaspoon pepper and place shrimp on the other half; serve. 1 cup (½ pint) grape tomatoes, halved Nutrition facts per serving: ¾ cup Kalamata olives, halved 442 calories, 27 g protein, 44 g carbohydrate, 18 g fat ½ yellow, green or red bell pepper, coarsely chopped (3.18 g saturated), 7 g fiber 1 cup flat-leaf parsley, coarsely chopped 3 ounces reduced-fat feta, cut into ¾-inch chunks 1 box quinoa, cooked per package directions 170 FITNESSmaGazINE.COm | aprIl 2010
- 173. eatright SATURDAY Spring-Vegetable Stew 1. In a large sauté pan, cook onion ($3.10/serving) in olive oil over medium heat until Makes: 4 servings translucent, about 3 minutes. Add Prep time: 15 minutes mushrooms and cook, stirring, until Cook time: 15 minutes soft, 2 to 3 minutes. Add bell pepper and cook, stirring occasionally, ½ sweet or yellow onion, sliced 3 minutes more. 1 tablespoon olive oil 2. Add chickpeas and 3 cups broth 2 – 3 ounces shiitake or button to pan. Cover and bring to a boil mushrooms, sliced over high heat. Add couscous and 1 red or yellow bell pepper, simmer, covered, over low heat for coarsely chopped 5 minutes. Add asparagus, peas, 1 15.5-ounce can chickpeas, sweet potatoes and ginger; simmer drained and rinsed 2 to 3 minutes uncovered, stirring 3 – 4 cups chicken or vegetable broth occasionally, until asparagus is ¾ cup Israeli couscous bright green and crisp-tender. Add ½ pound asparagus, cut into 1- or a little more broth if mixture seems 2-inch lengths dry. Spoon into bowls. ¾ cup frozen green peas 1 pound baked sweet potatoes Nutrition facts per serving: (left over from Flank Steak With 434 calories, 14 g protein, Chimichurri Sauce), cubed 80 g carbo hydrate, 7 g fat 1 1½-inch piece fresh ginger, grated (0.8 g saturated), 13 g fiber SUNDAY Tilapia Tacos 1. Cut lime in half. Squeeze juice from ($3.16/serving) half and slice other half into 4 thin Makes: 4 servings with leftovers wedges. In a bowl, combine tomatoes, Prep time: 15 minutes cilantro, jalapeño, onion, ¼ teaspoon Cook time: 5 minutes salt and half the lime juice. 2. In another bowl, mix together yogurt, 1 lime mayonnaise and remaining lime juice. 1 cup grape tomatoes, chopped Combine cabbage and 2 tablespoons ½ cup cilantro, chopped of yogurt sauce in another bowl; ½ jalapeño, seeded and finely chopped reserve extra sauce. ½ sweet onion, finely chopped 3. Heat olive oil in a large pan. Sprinkle ½ teaspoon salt tilapia with chili powder, black pepper 1 cup plain nonfat Greek yogurt and remaining ¼ teaspoon salt; cook 2 tablespoons mayonnaise 3 minutes. Turn; cook 2 minutes more. 2 cups green or red cabbage, sliced into narrow strips 4. Place 2 tortillas, 1 lime wedge and 1 tablespoon olive oil ¼ of the tilapia on each plate. Serve with 1 pound tilapia fillets salsa, cabbage, avocado and sauce. ¼ teaspoon chili powder Nutrition facts per serving: ¼ teaspoon black pepper 278 calories, 22 g protein, 8 small whole-wheat tortillas 23 g carbohydrate, 12 g fat 1 avocado, cut into 8 long slices (2.2 g saturated), 5 g fiber YOUR SHOPPING LIST Produce MeaT canned or Packaged goods sTaPLes 1 garlic bulb 1 pint grape tomatoes 8 to 10 bone-in chicken 2 32-ounce cartons chicken broth Olive oil, salt, Fresh thyme 1 green, yellow or thighs Toasted-sesame oil pepper, red Fresh cilantro red pepper 2 pounds flank steak Whole-wheat couscous wine vinegar, Flat-leaf parsley 2 red or yellow 1¾ pounds large uncooked Whole-wheat orzo turmeric, rice or Fresh ginger peppers frozen shrimp Israeli couscous white vinegar, 1 jalapeño 6 large carrots 1 pound tilapia fillets Quinoa canola oil, 2 sweet Vidalia onions 1 package shiitake or Soba noodles soy sauce, dairy 1 small onion button mushrooms 1 jar roasted red peppers mayonnaise, 3 lemons 1 bag mesclun greens 1 package reduced-fat feta 1 large jar Kalamata olives chili powder 1 lime 1 head cabbage 1 carton plain nonfat Greek 1 15.5-ounce can chickpeas 1 bunch asparagus 1 avocado yogurt 1 package corn tortillas 3 pounds sweet potatoes Frozen peas White wine
- 174. a d ver t i s e m e n t health club sponsor product sponsors presented by in partnership with
- 175. Weight Loss Update Losing Weight But Can’t Get Rid of Belly Bulge? Take The Excess Belly Fat Test! • Do you tend to retain belly fat even when you lose weight? Getting rid of stubborn belly fat can take more than diet and • Does dieting make you exercise alone... Popular “feel-good” pill may be solution. stressed out and anxious? • Are you accumulating belly fat that just won’t go away? So what are we to do? Carter-Reed Company™). Relacore Millions of women are turning has sold more than 12.7 million • Do you overeat in response to daily stress? to weight-control “adjuncts” or bottles worldwide and is affection- Y ou diet... you exercise... “add-ons.” These groundbreaking ately called “America’s #1 Selling • Do you suffer “mid-afternoon you’re even losing weight. compounds are not really diet ‘Belly Fat’ Pill.” Relacore has fatigue” when dieting? But take a look in the pills in the true sense of the a great track record... and it • Do you have difficulty falling mirror... you still have that word. Instead, they help tradition- wouldn’t be America’s #1 selling asleep at night when dieting? unsightly belly bulge. Twenty al diet and exercise programs “Belly Fat” pill five years running If you answered “Yes” to one pounds lighter and you still reduce tummy bulge by control- if people didn’t love it. or more of these questions, look... well... fat! How in the ling diet-related stress and anxi- Let’s face it, you not only excess belly fat might not world can that be possible? ety... the same stress and anxiety want to lose weight, you want to be your fault. Stress. That’s right... stress! that can lead to look good... and looking good As it turns out, the same diet stubborn belly means a thinner waist and that’s helping you lose weight fat retention flatter tummy. might actually be causing you to (not to mention So if you’re ready to go on retain figure-destroying belly fat. that all-time a diet, or if you’re already losing ! NEW o re That’s because dieting is stress- diet killer Relacra weight and having a hard time ful. You worry about what to eat... “Nervous getting rid of your stubborn, when to eat... how much to eat. All that worry leads to “diet Binge Eating”). stress-related belly bulge, try Ext this exceptional tummy-flattening, stress.” And, as we all know by Excess tummy flab may not be your fault: That’s the startling“ feel-good pill. America’s most popular weight-control “adjunct,” conclusion reached by scientists now, even ordinary, everyday who discovered the likely cause Relacore. stress can cause your body to increase or retain belly fat. That’s of stubborn belly fat. ” As they say in all why you can go on a diet, lose Over the past five years, the ads...“It’s easy... weight, but still look thick the most popular “Belly Fat” pill around the middle. has been Relacore® (from the you’ll love it.” ™ CRC The Carter-Reed Company ™ Remember: Your satisfaction is 100% guaranteed. If, for any reason, you are not totally satisfied with the power of Relacore, simply return the empty 1-800-285-3340 ORDER NOW: container within 30 days for a full, prompt, no-questions-asked refund! Manufactured In The USA or visit www.Relacore.com Relacore is a dietary supplement. All trademarks are the property of their respective owners. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results will vary. Use in conjunction with any sensible diet and exercise program. ©2010 All Rights Reserved BR13186
- 176. fit&fabulous advertisement buyer’sguide Cover Saha Illuminance bikini, $119, swimsale.com. Sisco Family Jewels Onyx Beaded bracelet, $88, siscofamilyjewels.com. PerfeCt fit Page 36 Trina Turk Daisy sweater, $188, Trina Turk, Bal Harbour, FL; 305-861-8044. Tracy Reese Applique Circle skirt, $325, Tracy Reese, New York City; 212-807-0505. Ada wrap belt, LOVE TO WORK OUT? $60, adahandbags.com. Sisley studded belt, $59, 800-535-4491 for store locations. Tracy Reese Belle shoes, $260, Lord & Taylor Get CERTIFIED as a stores. Dannijo Paradis necklace, $945, dannijo.com. Kevia ring, $45, kevia.biz. United Colors of Benetton hat, $39, 800-535-4491 PERSONAL TRAINER for store locations. Busy Girls Guide to Beauty Pages 38–42 Tibi Humming- birds CDC Wrap dress, $335, The Pink Palm, Tampa; 813-259- 9780. Jennifer Fisher 14K Gold Evil Eye with Pave White Diamonds, $550, and 14k Gold Caviar Ball Chain, $130, jenniferfisherjewelry .com. 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For more information or to book your next vacation, go to elconresort.com In Just 5–7 Days fitNess Cover look GiveaWay rules No purchase necessary to enter or win. Subject to Official Rules at www.fitnessmagazine.com/coverlook. To enter, send an e-mail with the subject line “April Cover Look” to coverlook@fitnessmagazine.com including your full name, mailing address and phone number. The FITNESS Cover Look Giveaway begins 3/09/10 and ends 5/4/10. Entries must be received by 11:59 p.m. ET on May 4, 2010. Open to legal residents of the 50 United States and the District of Columbia, 18 years or older. One entry per household. Void where prohibited. Sponsor: Meredith Corporation. smart PHoNe sWeePstakes rules Subject to Official Rules at www.fitnessmagazine.com/ htc. No purchase necessary to enter or win. To enter, send a postcard with your name, address and daytime phone number to Smart Phone Sweepstakes, FITNESS Magazine, 375 Lexington Avenue, New York 100017. 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- 177. WANT A beautynews BUTT? Butt Lifting Kit Turns a Flat & Saggy Rear End Into a Round, Firm, “Prestige” Derrière top pick ! A “BUTT L They call IF T” IN A BO it a “Butt X!!! S ome butts are too big. Most often, however, women, This amaz Lift in a Some butts are too and a growing number of boomer ing Butt-Lifti Box.” reduce the ng Kit not small. Some butts are men (yes, men have saggy butts appearan only helps restores a ce of cellu just right. Unfortunately, too), are turning to the newest crop youthful-loo lite, but it sooner or later, they all begin to of high-tech, peptide-based, topical roundness king, hea as it “plum d-turning spread, flatten, sag, or droop. Some creams that not only help reduce giest of ps up” eve n the sag- rear people blame aging, some blame the appearance of cellulite, but ends. So if you pregnancy, some blame fluctuating What are can dramatically improve the want to tig that tush, hten my options? hormones, body appearance lift that derr weight, or gravity. of your entire ière, bolster rear view. that But the real backside, and crea problem is more complex. Over Whichever method you killer rear te the he end we a ad-turning time, our bottoms are assaulted by a choose, making your bottom need to try ll dream a , combination of skin flaccidity, loss of look higher, tighter, smoother, “Butt Lift In bout, you Labs (by th A Box” fro muscle tone, and the redistribution rounder, and absolutely “perky” e way... y m Bremenn many men ou won’t b of fat in the underlying tissue matrix. is becoming an international are buying elieve how Cost: $99 this produ Surgery can help by removing obsession. USD Visit ct). or call: 1 Bremenn excess skin to lift sagging buns or by So, how do you look from -800-577 Labs.com -1126 plumping up a deflated rear end behind? with buttock-rounding implants.
- 178. that’sthespirit! Close to home “I grew up with sports, playing soccer or running almost every day. I competed in the hurdles and 100-meter sprints. So much more Auma take s part in than exercise, the fun w ith Nairobi sports gave me ’s youth. the confidence to Reaching believe in myself. out to kids That’s what I want through for these girls.” A leg up “The girls soccer typically practice after school and have games on the weekends. We Let ’s Hear It for the Girls! don’t have exact data on how many of them go on to college, but we do know that when they join a team, we are getting them off the streets.” TOP LEF T: SIPA / NEWSCOM. CENTER : PE TE SOUZ A / MCT/ L ANDOV. ALLEN CLINTON / CARE ( 3 ) . STILLS : ISTOCKPHOTO ma Obama, Kenya, Dr. Aur of the In te Ph.D., half-sis orking hard to president, is wrs for girls with o open new docial Change, a Personal pride Sport for So heads through “Many of the girls are program shet organization orphans. Their sense of self-worth and the nonprofilia Savacool dignity is nonexistent. Being on the soccer CARE. By Ju team gives them a chance to feel that Auma and President Obam a laugh with their grandm a share they matter and belong somewhere ot her. for the first time.” Off-field advantage “Our program works with Great expectations “We go into the slums girls, usually teens, to give of Nairobi, where people literally live in a giant them the skills to build a trash dump, and talk to girls about joining our better life by playing sports soccer team. There’s an idea in Kenya that girls and attending school. The shouldn’t play sports. Slowly, we are changing goal is to combine education people’s minds.” with the leadership you learn on the field.” Auma talks with two soccer stand outs, who will attend college on scho larship. Fitness is . . . “a way to open doors Get involved! To support CARE’ campaign for RE’s for girls in Kenya. It gives them a girls and sports, go to care.org and enter e “Sport for Social Change” in the search engine. ge” realistic chance to improve their lives.” 176 FITNESSMAGAZINE.COM | APRIL 2010
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