KEEP AN EYE OUT FOR

Transcription

KEEP AN EYE OUT FOR

SUMMER 2010
KEEP AN EYE
OUT FOR
ALI
Famous Footwear
and Ali Vincent
team up
for a 24-7
coast-to-coast
summer event.
Next stop:
Your town?
TONE UP
FOR SUMMER!
The shoes that will add zip to your step—
and shape to your legs and butt
COMFORT FOOD MAKEOVERS
Put a healthy spin on your favorite dishes
10 MOTIVATING
PICK-ME-UPS
Tricks to keep your
batteries charged
A PIZZA
DIET?
Is it for real?
WALK
(and maybe run)
THIS WAY
A program
to easily
start getting
in shape
famousfootwear.com
MAKE TODAY FAMOUS.
summer 2010
>FIRST STEPS
4 Wellness Watch
Laugh more, sleep better, learn why
doodling during a meeting is actually
beneficial, and more.
6 Can a Pizza Diet Really Work?
This St. Petersburg restaurateur says
yes, and he’s out to prove it.
26
>FEATURES
They’re
wearing it on
South Beach,
they’re
wearing it
everywhere.
Check out
the hottest
new toning
footwear
and find out
what it can
do for you.
10 Keep an Eye Out for Ali
The first female winner of
The Biggest Loser embarks
this summer on a 20-city
Mind Body Sole Tour for
Famous Footwear.
Tour dates and information,
page 16.
20 The Summer of Toning
The hot new category of toning footwear
takes center stage in sunny Miami.
>MIND
36 Address Your Mess
Make life easier and more organized.
37 Motivational Pick-Me-Ups
10 tips to boost your energy when
the battery is running low.
38 Mental Notes
40 Tech Tools
>BODY
42 Home Sweet Gym
No equipment? No problem. This
five-exercise workout will do the job.
Also: Wii games that work you out.
46 Food Makeovers
Transform your favorite comfort foods
into something healthy.
48 Athletic Shorts: Quick Tips
>SOLE
50 Walk—Then Run
How to jump-start that running program
you’ve been wanting to for years.
54 Shoe Reviews
A collection of some of the hottest fitness
shoes on famousfootwear.com, ranked by
the experts: our customers.
>THE FINISH LINE
56 You Are What You Eat
A first-person account of how one couple
started making healthy choices.
For more content and information, visit our Mind Body Sole site at famousfootwear.com/mbs
Footwear for the
Mind, Body and Sole
2 Famous MIND BODY SOLE Footwear · Summer 2010
Every fitness journey begins in
the mind. You have a goal. But before
you can achieve it, you have to be
motivated. And you have to find
the inspiration to keep you there.
Only when you’ve overcome that
obstacle will you be able to realize
the possibilities.
Slipping on that little black dress.
Looking good in a two-piece. These may
be things you aspire to. But even if your
loftiest fitness goal at the present is
climbing the stairs instead of riding the
elevator, every step you take makes you
a little healthier, a little stronger and a
little closer to the fit body you desire.
The right shoes, you gotta have
them. They’re an absolute necessity to
get you to your fitness goal. So whether
you plan to run, walk or simply
tone up during everyday activities,
Famous Footwear has shoes with the
most innovative technology made
to enhance your performance.
famousfootwear.com
© American Sporting Goods Corporation 2010. Avi-Motion patent pending.
S
tep into a Famous Footwear
store this summer and you’re
going to see a big change:
Mind Body Sole. So what is it?
What does it mean? Consider the type of
products aligned with these new displays,
and you’ve got your answer.
Within the last couple of years, the
toning footwear trend has exploded.
The key players: Skechers Shape-ups,
Reebok EasyTone, Avia avi-motion, and
soon to come, great new offerings from
New Balance and Dr. Scholl’s. More than
just your standard running shoe or
cross-trainer, the brands in this
super-refined category of athletics
exemplify the most innovative footwear
technology with one sole purpose – the
toning and shaping of key leg and glute
muscles. Wear them to the grocery store.
Or to work. Or to walk the dog. But the
best part is, you don’t have to wear them
to the gym to see results.
While the toning category is certainly
the heart of Mind Body Sole, it is
definitely not the only component of
this “store within a store” concept. The
truth is, everyone has a different fitness
goal. And whether that’s simply shedding
a few pounds or training for a marathon,
Mind Body Sole should be your Fitness
Footwear Destination.
>>>>
FIRST STEPS
Wellness watch
A guide to good living —and living it up
LOL to Rev
Up Energy
IT’S NO JOKE: The more you laugh, the
healthier you’ll be. Laughter increases your
heart rate, triggers lots of muscles to activate,
and provides an immediate energy boost.
The benefits of yukking it up don’t end there.
Studies have found that laughter can increase
immunity by boosting infection-fighting
T-cell antibodies. And the more chuckles, the
more these antibodies seem to help healing.
Laughing can also increase pain tolerance and
decrease stress. Along with those physical
benefits of a hearty ha-ha, laughing can reset
the way you think, pushing out bad feelings and
lightening your mood. So whether it’s a funny
YouTube video, your favorite show, or laughing
with friends and family around the dinner table,
it pays to lighten up.
Sitting at a 90-degree angle puts lots
of pressure on your lower back—
enough to squeeze fluid from the
disks that cushion vertebrae,
sort of like a pea being pinched
out of a pod. Just 10 minutes
of desk time can start to cause
damaging stress. Instead of
sitting straight up, adjust your
seat so your hips are about 3 to
4 inches higher than your knees,
then recline slightly with a
small pillow behind your lower
back. Ideally, your back should
be bent 135 degrees in relation
to your thighs.
Easy on the Eyes
FASTFACT> > >
10
Breathe Deep, Sleep Better
Take a tip from yoga and add some
breathing techniques before
bedtime. Even for those with
insomnia, the quality of sleep
improves after some long, slow
abdominal breathing exercises.
Tonight, try this trick: Rest your
tongue on the roof of your
mouth, just behind your upper
teeth. Exhale completely and
close your mouth as you
inhale through your nose
for four counts. Hold your
breath for seven seconds,
then exhale while counting
to eight. Repeat three
times and look forward to
some restful zzzs.
4 Famous MIND BODY SOLE
SOUL Footwear
Footwear ·· Summer
Summer 2010
2010
Save Your Back
Number of times a
day most adults laugh.
How about you?
Pack in Potent
Omega-3s
Meet Rex the Rx
A pooch can be good for your health. Along with
lowering blood pressure, your pet can help knock
down stress and help you heal emotionally, physically,
and mentally. Researchers have found that
interacting with animals can raise
the levels of chemicals in the
body associated with good
feelings. About 30 minutes
of looking at, listening to,
touching, or talking with
your pet can release those
chemicals. Plus, walking a
dog can motivate you to
exercise, helping reduce
your risk for diabetes and
heart disease.
famousfootwear.com
Omega-3 fatty acids are so
good for you that now even
high-risk heart patients are
using them to heal. Studies show
that omega-3s help people
who have had a heart attack
or heart failure. A review in the
Journal of the American College
of Cardiology recommends at
least 800 to 1,000 mg a day of
the essential fatty acids EPA
and DHA combined for heart
patients. But even if you have
no heart problem, ingesting that
amount of omega-3s is a great
idea, experts say. And it’s not
hard: Just one 3-ounce serving
of salmon provides about 1,800
mg of omega-3s. Other foods
that contain omega-3s include
walnuts, flaxseed, and canola oil.
famousfootwear.com
Ever since we were kids, we’ve all heard that
munching carrots like Bugs Bunny can keep your eyes
sharp. That’s true, but now there’s also evidence that
carrots can actually fight eye disease. The orange
vegetable contains lutein and beta-carotene, potent
antioxidants that help prevent macular degeneration,
a disease that causes a blurred or blind spot in the
middle of the field of vision. Real carrots work better
than supplements, according to a National Institutes
of Health study. If carrots aren’t your thing, other
foods full of beta-carotene include broccoli, apricots,
and sweet potatoes.
Increase Memory with Doodles
Letting your thoughts wander on paper
can sharpen your mind. A recent study found
that those who aimlessly shaded in printed
shapes while listening to a presentation
recalled 29% more information on a surprise
memory test than those who only took notes.
Scientists say that, oddly enough, doodling
blocks daydreaming and focuses your mind.
So don’t feel guilty for sketching and doodling
next time you’re in a meeting or on a conference
call. It’s actually helping you concentrate.
Summer 2010 · Famous MIND BODY SOLE Footwear
5
>>>>
FIRST STEPS
A LIFE OF PIE
How one small business owner is changing the
perception of pizza, one slice at a time. By Amy Nance
I
once saw a Krispy Kreme
right next to a Weight
Watchers, and I
couldn’t help but
laugh a tiny maniacal
laugh at the ingenious
marketing tactic. But
what Matt McClellan
did is just pure evil.
He took pizza into a
gym! The only thing worse
than seeing a commercial for
that cheesy goodness while
working your glutes is having
to endure the temptation in
person. As you can imagine,
the pitchforks came out and
an angry mob ensued.
“But pizza is healthy!” says
McClellan, owner of Tour de
Pizza in St. Petersburg, Florida.
“It’s all portion control and moderation. If
you eat pizza responsibly like you would a
salad, it’s the healthiest fast food out there.
It’s all baked, not fried!”
Likely story, Mr. Pizza Man. You expect
us to buy that, especially coming from a
guy selling it?
“This isn’t about me saying, ‘Only Matt’s
pizza is healthy.’ My stance is that pizza,
compared to any other fast food, is the
healthiest out there. It’s convenient, it’s fast,
McClellan hopes his 1,300-mile bike
tour will help legitimize pizza as a
healthy food.
it’s cheap. It’s in any local neighborhood, so
it’s easily accessible. And that’s where my job
comes in…to educate people how to eat it,
to make it part of their daily nutrition.”
And that’s just what he did. For 30 days,
McClellan ate nothing but pizza. He’d have
seven or eight slices a day, one about every
three hours to keep his energy level steady.
And he didn’t alter his pizza in any way. You
can walk into his shop today and order the
same thing.
McClellan also says he didn’t change a
single thing about the rest of his routine. He
still drank beer, and he didn’t spend hours
in the gym. 30 days later, he had lost 25
pounds, lowered his cholesterol
by 86 points, and dropped his
blood pressure dramatically.
“I had to take away all the
critics. That’s the key. People
don’t believe until they see it
for real. The fact is I did not
take a month off of work. I
didn’t hide in a gym. I did this
with my real life and I made it
work.”
So passionate is McClellan
about his belief in pizza as
a healthy option that he’s
embarking on a 1,300-mile
bike tour this summer. Along
the route from Tampa to
New York, he’ll be stopping
at local pizzerias in support of
his fellow industry members.
“This isn’t about me selling
more pizzas and the publicity to make more
money. I’m saying I would rather you go to
my competition to eat lunch than to a drivethru window. This isn’t a fad diet. This isn’t
a quick fix. This is something where you
could actually change your life.”
To find out more about the Pizza
Diet, and to follow McClellan on his
bike tour, visit his shop’s website at
www.tourdepizza.com.
Get the inside track on what goes on at the Famous Footwear office
and check out our Shoe Groove blog at blog.famousfootwear.com!
See what our shoe fans have on their minds, give your opinion or
stumble upon a great find! Share in our love for shoes—that’s the goal,
get into the Shoe Groove today and move to the rhythm of your sole.
famousfootwear.com
asics.com
sound mind sound body
running cleanses the mind and body
>>>>
Ali
Vincent
COVER STORY
is on a
mission
The first female winner of The Biggest Loser
talks about her upcoming summer tour
with Famous Footwear, life after reality TV,
and how she believes she was destined
to spread the gospel of Mind Body Sole.
By Amy Nance and Sara Myers
Photos by Chris Malacarne / Meoli Studios
10 Famous MIND BODY SOLE Footwear
famousfootwear.com
famousfootwear.com
11
>>>>
COVER STORY
hen I thought of losing over 100 pounds,
it felt impossible. And if it’s impossible, it’s
unattainable. But that’s where I had gotten in
my life. I created the impossible.”
When she joined the Season 5 cast of NBC’s
hit weight-loss show, The Biggest Loser, Ali
Vincent tipped the scales at 234 pounds. The
weeks passed on the ranch and, despite their very public personal
struggles, the 5’5” former hairstylist and her feisty mother, Bette
Sue Burklund, began to emerge as strong contenders. And then
they were eliminated.
“I knew with every pore of who I was that I was going to be
the first female Biggest Loser.
And then I was eliminated. So
how does that make any sense?
But it didn’t matter. It allowed me
to check in with what that meant
for me. I kept going for it.”
After being eliminated, Ali stayed
dedicated to her rigorous training
schedule. She was determined to
win the competition for the most
at-home weight loss. But it was a
victory she would never achieve.
One day she got a call from NBC.
She was back on the show.
The world tuned in to witness
Ali’s awe-inspiring transformation
as the pounds slowly melted away.
Then on April 15th, 2008, the
impossible came true.
Millions watched as she burst
through her “before” picture,
seemingly escaping her former
234-pound frame. And there she stood, 112 pounds
lighter and gleaming with pride. She had a whole new
body and a completely changed outlook on life. Six
months of proselytizing her trademark affirmation,
“Believe it, Be it”, had paid off.
“I know that I can do anything that I put my mind to.
And that’s what I want to share. It’s not about being the
Biggest Loser. It’s about pushing myself 100% and giving
everything that I have with no “chicken” exits, no excuses.
THE SKINNY FROM ALI
On how the trainers on The Biggest
Loser keep the contestants motivated:
It’s doing whatever you’re not used to,
so [the trainers] get in there and mix it up
so that you have some different results.
On working with the trainers on
The Biggest Loser:
Jillian Michaels, who was one of my
trainers, is notorious for saying “Get your
hands off that treadmill or I’m gonna cut
them off!” You know she’s not gonna cut
them off, but you think she just might.
If you’re not performing she’s going
to punish you, and she’ll punish the
person next to you until you do what she
wants. And that’s the way that she cuts
your hands off. She’s absolutely intense
and Bob’s intense in a different way.
Everybody’s like, “Oh Bob seems so much
nicer.” I’m like, Oh who are you kidding?
He is SO not! I mean, as people, they’re
amazing, nice people. As trainers, they’re
the best at what they do.
On food indulgences:
I don’t ever not eat anything. If I feel
like it, I eat it, you know. And I just make
sure that I take it into consideration
[when working out].
How Ali likes to spend her free time:
I love to read. So I read a lot. And I
like being outside now. That’s one of the
gifts I got back from this experience. I
realize that I had become so reclusive, so
indoors. So I love just being outside and
enjoying different things. Also, I like to
paint pottery.
Ali at 234
pounds, before
her stunning
transformation
on The Biggest
Loser.
On what made her go on the show
The Biggest Loser:
I just was tired of feeling bad about
myself and who I was and where I was in
my life. I felt like I needed and wanted
something more and I just didn’t know
how to get there. I didn’t know how I got
where I was, so I definitely didn’t know
how to get away from that.
It’s the steps that take us there,
but it really is having the courage to admit that
famousfootwear.com
Like this shoe? Go see it
at famousfootwear.com
and search keyword 75927
you want something more.
famousfootwear.com
13
>>>>
COVER STORY
You can’t stand in line
for a show called
‘The Biggest Loser’
and not do
something
different.
Ali’s tips for staying fit on the road
Travel can disrupt anyone’s exercise routine, but with Ali on
the road with the Famous Footwear Mind Body Sole Tour for
three months, we wanted to know how she plans to keep it up:
l I worry about having enough time in the gym or time to
run or time to swim and stuff like that. But it’s about finding
ways to do it anyway when you have some down time, like
doing some lunges in the grocery store!
l I usually travel with a jump rope and I have a weighted
hula hoop. When I watch TV, I stand there and I hula hoop!
You know, where there’s a will, there’s a way.
l Just walking around makes a difference. Standing burns
more calories than sitting. So, I’ll often get on an airplane
and just go stand in the back. It’s just about moving. I think
if people quit talking about exercise and start talking about
movement, that’s really where it starts and ends.
For me, that was the journey in
it, to really acknowledge that it’s
the rest of my life. I mean it just
gets better and better!”
This summer, Ali will get the
chance to share her empowering
story, not through magazine
articles or TV testimonials, but
face-to-face with you during
one of her 20-city stops on the
Famous Footwear Mind Body
Sole Tour.
She’s visiting Famous Footwear
stores, participating in Shoe Crazy
Shopping Sprees for charity
and popping up in unexpected
places along the way. One day
she may Tweet her location for
an impromptu group walk
through the park. The next she
might show up unannounced to
surprise the staff and patients at
a children’s hospital, all the while
communicating the Mind Body
Sole message.
“I say I created my destiny.
I’ve been putting it out there
that I wanted to go tour
around the country. It’s about
connecting with each other and
really understanding the whole
mind of it and the body of it and
the soul of it. Famous Footwear
has put an amazing spin on it
and it is the sole of our shoes.
It’s the steps that take us there,
and having the courage to admit
that you want something more. So I think that it’s a perfect
match, honestly. Even with my ideas in the beginning, I
couldn’t have come up with a better partnership.”
Ali’s enthusiasm is infectious. She’s definitely a woman
on a mission, one that connects so seamlessly with Famous
Footwear’s Mind Body Sole message that her adoption of it
as her own has seemed effortless.
Her personality is magnetic and her story relatable, if not
universal. Though she may be addressing a gathered crowd
(which tends to happen wherever she goes), she has an innate
ability to make you feel like she’s speaking directly to you.
Because she is.
“The best part is meeting different people and really just
relating. When I was at 234 pounds, as much as I knew I
wasn’t the only person there feeling bad about myself, I felt
very alone. And that’s why for me, it’s important to meet
as many people as I can. And it’s not even people with
weight issues. It’s people that have issues with believing in
themselves. Why don’t you deserve to have everything you
want? We almost feel like it’s selfish to have everything: that
relationship, the career, the perfect children. But what’s
famousfootwear.com
“All of America
has witnessed Ali
Vincent’s amazing
physical endurance,
but in Believe It, Be It,
readers will learn that
her inner fortitude is
just as impressive as
her outer strength.”
—JILLIAN MICHAELS,
trainer for The Biggest Loser
The Biggest Loser contestant Ali Vincent—the first woman
ever to win the grand prize on NBC’s hit weight loss show—
shares her dramatic story of transformation and triumph in
Believe It, Be It.
ON SALE NOW
WWW.ALIVINCENT.COM
>>>>
COVER STORY
perfect? It’s about wanting the best
for you.”
Everyone has different objectives.
You may want to shed a few
unwanted pounds, or simply firm up
what you’ve got. To get there, some run
marathons while others just choose to
take the stairs. Whatever your goal, Ali
says the most important thing is that you
have one.
“If you’re doing something different, it’s working. You’re
going toward your goal. You may not be getting it that fast,
but you can find different ways to have success. You’re not
JUNE
June 3: Washington, D.C.
MAY
May 1: Spokane, Washington
Famous Footwear, Spokane Valley Mall
14700 E. Indiana Ave., Spokane, WA 99216, (509) 891-7792
May 8: New York, New York
Famous Footwear, Penn Plaza
250 W. 34th St., New York, NY 10119, (212) 244-4810
May 12: Madison, Wisconsin
Famous Footwear, Madison East
4725 E. Towne Blvd., Madison, WI 53704, (608) 249-7381
May 18: Tucson, Arizona
Famous Footwear, Foothills Mall
7401 N. La Cholla Blvd., Tucson, AZ 85741, (520) 544-7366
May 22: Phoenix, Arizona
Famous Footwear, Surprise Towne Centre
13768 W. Bell Rd., Surprise, AZ 85374, (623) 214-9048
May 29: Philadelphia, Pennsylvania
Famous Footwear, Warminster Towne Center
940 W. Street Rd., Warminster, PA 18974, (215) 682-7537
Famous Footwear, Bowie Town Center
15651 Emerald Way, Bowie, MD 20716, (301) 805-2503
June 9: Salt Lake City, Utah
Famous Footwear, Newgate Mall
1022 Newgate Mall, Ogden, UT 84405, (801) 393-4260
June 12: Tampa, Florida
Famous Footwear, University Mall
2241 University Square, Tampa, FL 33612, (813) 972-0446
June 19: Atlanta, Georgia
Famous Footwear, Griffin Crossroads
1559 N. Expressway, Griffin, GA 30223, (770) 228-7812
THE TOUR
Keep up with Ali as she travels the country
at famousfootwear.com/Ali
June 23: Seattle, Washington
Famous Footwear, Kitsap Mall
10315 Silverdale Way NW, Silverdale, WA 98383, (360) 337-1314
June 26: Colorado Springs, Colorado
Famous Footwear, Broadmoor Town Center
2170 Southgate Rd., Colorado Springs, CO 80906, (719) 442-0972
June 30: Lincoln, Nebraska
Famous Footwear, East Park Plaza
220 N. 66th St., Lincoln, NE 68505, (402) 464-3138
facebook.com/famousfootwearfans
twitter.com/Famous_Footwear
JULY
July 3: Kansas City, Missouri
Famous Footwear, Wilshire Plaza
8572 N. Evanston Rd., Kansas City, MO 64157, (816) 792-1956
July 7: Houston, Texas
always going to see it on the scale. You’re not always going to
see it in the inches. But if you have more energy when you’re
done, that’s a success. Just look for successes in your life and
you will see them.”
For most of us, finding the energy to stay motivated is
difficult. But often times, it’s only half the battle. The real
challenge is overcoming the obstacles we’ve built up in our
minds. For Ali, it was no different. Before she could focus on
the external, she had to defeat the personal demons she held
inside for years – and on national TV, no less!
“What I realized is that, for many years prior, I was
collecting evidence of why I didn’t deserve to have everything
I want in my life. And now I collect evidence for why not
me? Why shouldn’t I have it all? Just because I have it all,
doesn’t mean you don’t get to have all of what you want. Back
in the day, I thought that if you had it, I didn’t. And that’s the
wrong way of thinking. Only when we all have everything
that we are going for will we be able to create more than we
Famous Footwear, Copperwood Village
6875 Highway 6 N, Houston, TX 77084, (281) 463-0232
July 10: San Diego, California
Famous Footwear, Grossmont Shopping Center
5500 Grossmont Center Dr., La Mesa, CA 91942, (619) 469-8390
July 17: Las Vegas, Nevada
Famous Footwear, Centennial Center
7951 W. Tropical Pkwy., Las Vegas, NV 89149, (702) 645-2984
July 24: Albany, New York
Famous Footwear, Wilton Mall
3065 Route 50, Saratoga Springs, NY 12866, (518) 583-2110
July 28: Columbus, Ohio
Famous Footwear, Lennox Town Center
1665 Olentangy River Rd., Columbus, OH 43212, (614) 294-3371
July 31: Los Angeles, California
Famous Footwear, Laguna Hills Mall
24155 Laguna Hills Mall, Laguna Hills, CA 92653, (949) 457-9376
famousfootwear.com
>>>>
COVER STORY
You could
9
win
a trip
To L.A.
nosy
questions
1
2
3
4
5
6
7
8
MBS: Favorite
accessory?
ALI: Oh. Earrings.
MBS: Favorite
healthy snack?
ALI: Um. Hummus.
MBS: Favorite chick
flick?
ALI: Oh! Lake House.
MBS: Favorite
vacation spot?
ALI: The beach.
MBS: Heels or flats?
ALI: Heels! They
never let you down!
MBS: Beer or wine?
ALI: Wine. I hate
beer.
MBS: Sweet or salty?
ALI: Salty.
MBS: One-piece or
two-piece?
ALI: Oh. One. I was
thinking food. Two!
EVERYONE: (laughs)
MBS: Two pieces,
obviously!
ALI: One. I hate
two-pieces.
MBS: I find that hard
to believe, but ok.
ALI: No, no. I always
wear one-pieces.
9
MBS: Brad Pitt or
George Clooney?
ALI: George Clooney.
Ali’s store visits are always high-energy, as evidenced
by this recent appearance in St. Louis, MO.
can individually. And that’s what I truly embrace.”
Talking to Ali, you can’t help but get excited. If
you get the chance to meet her this summer, you’ll
have no doubt about the authenticity of her desire
to reach out and make a difference in the lives of
those who are struggling. She makes you want to be
the best you can be. And she does it just by being
herself.
“For the first time in many years, I love being me.
I love waking up in the morning. I love having the
energy that I have. I love the idea that my physical
being will never stop me from doing something I
want again. I might not be the fastest one across
the line, but I’ll get across the line if that’s what I
want to do.”
So what’s next for Ali Vincent? She admits that
she wants to share her life with someone special,
and that a family may be in the not-so-distant
future. But for now at least, it’s all about sharing
her inspirational story with you.
“I’m just really excited about the Mind Body Sole
Tour. I think it’s going to be really fun. I’m excited
about the energy it’s going to create this summer
in regards to health and fitness. I love that Famous
Footwear wants to be not only a place where you
come and get shoes with the most innovative
technology, but also a place that wants to get you to
your goals. No other company has done it. Yes, you
come through our doors and hopefully you leave
with a pair of shoes, but we want to make sure that
you get what you want in your life. That’s what the
Mind Body Sole Tour is all about.” MBS
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>>>>
THE SUMMER OF TONING
Toning is the hottest new category in
footwear, and it’s popping up all over the
nation. What can it do for you? A lot more
than you might think. Join Famous Footwear
on a visit to always-summery South Beach
in Miami and find out more.
Summer
Shaping
up
nicely
is
Photography by
B
en and Julie’s
every run
along Miami’s
South Pointe Park is
enhanced by the Reebok
RunTone. Compared to a
traditional running shoe,
the RunTone encourages
more activation in key
leg muscles by using a
patented sole technology
that features eight
pods of moving air. This
creates instability and
forces muscles to work
harder, encouraging increased muscle activation,
toning, strength and endurance.
Shown: Men’s Reebok RunTone 90390
Women’s Reebok RunTone 90634
To see our full selection,
go to famousfootwear.com
and search keyword RunTone
Joe Montezinos
famousfootwear.com
famousfootwear.com
21
>>>>
W
hen the weather heats up
on South Beach, the last
thing Erin wants to do is
spend time cooped up in the gym!
She tones up while she walks in
Skechers Tone-ups flip-flops to enjoy
everything summer has to offer.
The innovative
sole of these
sandals
promotes
fitness and
weight loss
with regular use
by toning and
strengthening
muscles in her
back, glutes
and legs.
Shown:
Women’s
Skechers
Tone-ups
13153
and search keyword Tone-ups
famousfootwear.com
reebok.com/easytone
© 2010. Reebok International. Reebok ® EasyTone ™ is a trademark of Reebok
>>>>
¬tone
J
ulie’s making the most
of her power walks
through Miami’s Design
District with the help of Reebok
EasyTone. EasyTone shoes use
balance pods built-in under
the heel and forefoot to create
natural instability with every
step, engaging hamstring,
calve and glute muscles
and encouraging toning.
Shown: Women’s Reebok
EasyTone 19931
EASYtonE ShoES hElp tonE Your
butt And lEgS with EvErY StEp.
AlSo AvAilAblE: runtonE for running
and search keyword EasyTone
famousfootwear.com
>>>>
B
en gets
in on the
toning
action that Skechers
Shape-ups offer as he
takes Fido for a stroll
along the beach
walk. He shapes
up while he walks
with the help of
Shape-ups’ specially
designed sole.
The Kinetic wedge
super soft foam
midsole is designed
to absorb shock
and provide an
exercising effect,
burning more
calories with
each step.
Shown:
Men’s Skechers
Shape-ups 75952
and search keyword Shape-ups
famousfootwear.com
>>>>
A
t Miami’s renowned Michael’s Genuine Food & Drink, Lisa’s working
her butt off—literally!—in slip-resistant Skechers Shape-ups
featuring an OSHA-compliant, non-slip outsole. Shape-ups are
designed to promote weight loss, strengthen and firm muscles, increase
cardiovascular health, improve posture, and reduce stress on joints.
W
e all know
nabbing time
for exercise
during the workday
can be challenging.
Slipping on Skechers
Shape-ups
to and from
the office or
during lunch
helps Alex
stay fit during
even the
busiest days.
Plus, the new
low-profile silhouette
allows her to shape up
in sleeker style than
ever before.
Shown: Women’s Skechers Shape-ups Slip-Resistant 75930
Shown:
Women’s Skechers
Shape-ups Accelerator
lo-profile 90436
S
he gets
more out
of running
errands when she’s in
Skechers Shape-ups!
Shape-ups feature a
curved bottom that
simulates walking
barefoot on a yielding
surface such as sand,
and forces her muscles
to work harder with
every step she takes.
Shown:
Women’s Skechers
Shape-ups Fitness
Junkie 75927
To see our full selection, go to famousfootwear.com
and search keywords Shape-ups Work
famousfootwear.com
famousfootwear.com
29
>>>>
J
ulie takes full
advantage of a little
family playtime with
Skechers Shape-ups on her
feet. Combine casual Mary
Jane style with the exercising
effect of Shape-ups’ Kinetic
wedge midsole, and she’s all
set for a perfect day with the
ones she loves!
Shown:
Women’s Skechers Shape-ups
Mary Jane 76264
To see our full selection, go to famousfootwear.com and search keyword Shape-ups
famousfootwear.com
>>>>
G
etting and staying in shape is easier for Ben
and Julie since they have a partner to keep
them motivated. So go ahead, buddy up and
get moving this summer with the help of toning shoes
to get the most out of every step you take!
Shown: Women’s Skechers Shape-ups Trim Step 99653
Men’s Skechers Shape-ups Sport 99708
To see our full selection, go to famousfootwear.com and search keyword Toning
famousfootwear.com
>>>>
S
Address
yourMESS
omewhere under that
donate. While the cabinet’s empty, replace
pile of papers is a bill
the lining. When you put items back into
you need to pay. And
the cupboard, move older cans of food to
lurking in the depths
the front.
of your bedroom closet is the
Closets: Everyone has
other shoe you’ve been hoping
that one closet in the house
to find. You know the feeling.
we’re afraid to open. Time
When everything from your
to dive in and empty
kitchen counters to your closets
it, sorting as you go. For
is messy, it’s harder to do just
example, put athletic
about everything. But once you’re
equipment in baskets and
organized, life becomes a little bit
store them in the garage or basement. Those
easier.
old shoes that haven’t been worn in a year? Toss
Even if it’s been a while since you
them in the trash. Pull together similar items,
have done any serious organizing
such as rain gear or seasonal items, and store
and cleaning, all it’ll take is a few
them in plastic bins. For linen closets, organize
days here and there to sort out your
by towel size. If there are any worn towels
chaos. Start by applying the “one year”
or washcloths, make them dusting rags.
rule: If you haven’t used something in
Organize hair dryers and other appliances
the past year, toss it or donate it. You’ll
on one shelf and toiletries on another.
be surprised how this one simple change
At work: Don’t have time to sort
keeps you from becoming a hoarder—
through every scrap of paper on your
and keeps your home less messy.
desk? Start by filing loose papers into
Another tip: Focus your energies. You
folders. That’ll help keep you focused.
don’t need to necessarily become a neat
You can then sort through each folder
freak 24/7. Choose one day a week that’ll
one at a time to feel like you’re making
be “get yourself together day,” and stick
progress. And create a tray for important
to it for a couple of months. At home,
items. This will help set them as a priority
recruit family members
while providing some organization
to help so you don’t feel
and a safe place to stow the papers while you’re
overwhelmed. Assign
cleaning the rest of the desk. Pick one day a week to
each person a job, such
go into the office a little early or stay a little later, and
A mess reminds you of
as dusting or going
devote that time to cleaning your e-mail inbox. During
through old magazines
that time, don’t open any new e-mails. Instead, spend
things that you should be
and newspapers. Set a
the time creating e-folders for contacts, projects, and
getting done but aren’t.
deadline for everyone to
meetings. Purge the inbox of old e-mails and all those
finish; then it’ll be time
Lolcats links.
to kick back and enjoy a wonderfully organized house and life. Try
Inside your front door: To feel better when you get home
following these tips:
after a long day, place some flowers or other soothing scenery inside
your door. It’ll help relax you. To help with the clutter, look for
Kitchen: Have a couple of cardboard boxes ready and fling open
a bench with storage underneath so you can stow shoes, boots,
those kitchen cabinet doors. Remove every plate, glass and gravy
and umbrellas. Also, a wall-mounted mail sorter will keep your
bowl. If you haven’t used something in a full year, you probably
letters and bills where you can find them.
never will, so place it in a box that you’ll stow in the basement or
Clutter = Anxiety
Silence Noise Clutter
EVER WALK INTO A HOME WHERE THE
TELEVISION IS ON SUPER LOUD?!!! WHAT DID
YOU SAY??? HUH???
It’s not only annoying—it’s unhealthy. In fact, continuous
loud noises in your home may be bad for your heart.
It can increase the risk of heart attack by three times,
according to a three-year study of women consistently
exposed to irregular 50- to 70-decibel (vacuum level) noise.
One quick fix is a white noise machine that keeps
levels of sound at a lower, constant level that
can even be soothing. The continual white noise
diminishes the effects of the occasional louder
noises. And to keep echoes from bouncing off bare
walls and floors, hang curtains and lay down rugs.
When buying appliances, look for single-digit
sone ratings, which measure sound the machines
make while running.
famousfootwear.com
10
Motivation
Turbo-Chargers
Unlike cell phones, we don’t have battery status bars to tell us when
our energy and motivation are low. But there are some signs, such as a
remote control glued to the hand and that hazy, sluggish feeling we all
sometimes get. To boost your energy and motivate yourself to be more
active, use these quick pick-me-ups.
Pump iron. Make sure your
diet has plenty of iron. Good
sources include whole grains,
lean meats, and leafy vegetables.
Juice with vitamin C also helps
you absorb iron from plant foods.
Iron helps convert food to energy
and keeps energy levels high.
Reward yourself. Don’t save rewards for
some far-off, major goal. Whether it’s
finishing a work project or dropping some
extra weight, give yourself rewards when
you hit milestones along the way. Pamper
yourself with a manicure or spa day. One
note: If you’re setting up weight loss goals,
don’t reward yourself with food.
Eat early. Make sure the majority of the
calories you eat are in the earlier part of
the day. This will help you make it through
your daily routine feeling more energized.
Fueling up early in the day is also a smart
strategy for weight loss.
Tap into music. When you turn
up some tunes, you’re
distracted from fatigue. The
music triggers your brain to relax
your muscles and encourages blood
flow. Another benefit: Exercising
to music boosts coordination.
Respond to rhythms. Throughout the
course of a day, week, and month, we all
go through different phases at which we feel
more motivated, or less so. On a calendar,
jot down how you feel at different times,
scoring yourself with a number equal to
your energy level. Then you can plan
activities to address each valley.
1
2
3
4
5
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Take a snack break. Combat afternoon
sluggishness or give yourself a preworkout boost with a small, sensible snack.
A couple of good examples: a hard-boiled
egg with a slice of whole-wheat toast, or a
serving of low-fat yogurt with granola.
Go old school. Remember when the remote
control was your dad telling you to get up
and change the channel? All those little tasks
we used to do add up. Labor-saving devices
have decreased the average calories burned per
day by about 800—that’s 1.5 pounds a week!
Do dishes by hand, open the garage manually,
and, yes, get up and change the station just
like your dad told you.
Sip lots of H2O. Energy levels dip
when you’re dehydrated. Remember:
If you’re thirsty, you’re already likely
feeling the energy-zapping effects of
dehydration. When exercising, drink
every 15 to 20 minutes. Otherwise,
have a bottle of water handy all the time so
you can sip throughout your day.
Snooze another hour. Sleep is essential
for energy and also helps you burn fat
efficiently and build muscles. Get your
body and mind ready for bed with a warm,
soothing shower, or a cup of warm milk or
non-caffeinated tea. Keep lights low and turn
illuminated clock faces away from the bed.
Don’t settle. If you exercise once
a day, don’t think that’s enough.
6
7
8
9
10
Move, move, move. Avoid the temptation
to slack off. Take every chance you can to
keep moving. Park in the back of the lot
and walk to your destination, and use the
stairs instead of elevators.
Common Workout
Obstacles Busted
Boredom, lack of free time, and
the lure of the couch can keep
anyone from exercise. But you can
bound over these hurdles and get
more fit. Here’s how.
Barrier: Stalled weight loss
Solution: Boost your workout plan.
If you’ve already lost some weight,
your body may have adjusted.
Sometimes it’ll take two months to
see additional progress.
Barrier: No motivation to move
Solution: Recruit a friend to go
on walks or runs with you. When
you set a date and know someone
else is relying on you to work out,
you’re more likely to overcome that
motivational hump.
Barrier: No time to work out
Solution: Make the whole process
easier on yourself by setting out
your clothes the night before. And
if you feel a lack of motivation, go
ahead and put on your exercise
clothes and shoes anyway, even
before you’ve convinced yourself to
go. It’ll be easier to step out.
Barrier: Boring exercise routine
Solution: Pep up your daily walk with
a set or two of intervals. This means
sprinkling your effort with four or
five 30- to 60-second bursts of an
increased pace. This type of interval
training can also boost the amount
of calories you burn by up to 30
percent, studies show.
37
>>>>
MENTALNOTES
Briefs, news and brain games
Find Your Focus Zone
If it feels like you have the concentration of a butterfly and
are easily distracted each day, a couple of easy tricks can help
you lock your mind in the zone and help you reach
any goal. The answer isn’t complicated—in
fact, it’s as simple and old-fashioned as a
good to-do list. Successful people still
use this simple tool to organize their
priorities. Just make a list each day and
do the highest priority item first (rather
than reacting to every e-mail that comes
in, which gets you off track). Stick to
that first item until it’s crossed off, then
do the next. Another instant concentration
booster: Downsize your workspace
decorations. Photos, even those snapshots
of kids and other relatives, can sap your focus.
Imagine Less Pain
You can outthink pain. By
meditating and imagining yourself
in a happy situation (like on a beach
with a warm ocean breeze in your
hair), you can reduce pain levels
by up to 50 percent. This
type of meditation is called
guided imagery. Another
trick that’ll help your mind
overcome pain is plugging
into music. Humming to
your favorite tunes will
divert your mind from the
pain. Use that next time you’re
in the dentist’s chair.
Q&As
Question: I get cravings for junk
foods like potato chips and ice cream.
What can I do to keep from caving in?
Answer: Think of a craving as a
wave. It will build, then crest and go
away. Cravings can be resisted, and
the more of those waves you let
pass, the easier it becomes to
leave those fried mozzarella
sticks alone. To help make
it through those waves,
turn up some tunes. The
emotional connection to
music provides
a distraction
to your craving.
Connect Colors and Words
To test your focus, try this little brain-game
puzzle. See how focused you are by quickly
reading out loud the color each word is printed
in, not what the word spells. Repeat to quiz
yourself and see if you can improve.
Question: Before bed, my mind races
and I have trouble going to sleep.
What can I do to settle down for a
good night’s rest?
Answer: As counterintuitive as
it might sound, try going to bed a
couple of hours later. Called sleep
restriction, this technique may
make you more tired in the short
run, but will help you fall asleep
faster and sleep more deeply. Once
the quality of sleep improves, then
stretch the quantity. Also, relaxation
exercises, such as tensing and
releasing muscles from head to toe,
will also ease sleep-robbing thoughts.
Brown
Orange
Purple
Red
Green
Blue
Build More Brain
Connections
It’s possible to keep your mind
active and growing. You can
even spark new connections
between brain cells with
a few small changes in
your daily routine. For
example, put your nondominant hand to use.
If you’re right-handed,
start using your left hand
to comb your hair, brush your
teeth, or eat. As it becomes easier
to use your non-dominant hand,
you’ll know you’re making more
connections
in your brain.
An active
brain is often a
healthy one.
your risk of
FASTFACTS > > >
3
Number of times
being obese increases if you
eat fast and until you’re full
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Rocking in the Lap Lane
iPods have long been a boon for runners, making the
difficult miles melt away with anything from Jack Johnson
to Jack White. But for those who prefer to log their miles
in the pool rather than on the blacktop, the only sound
they’ve had to accompany them has been the monotonous
drone of their own air bubbles. Until now.
Finis, Inc. of Livermore, California is the maker of the
SwiMP3, an innovative music player that fits onto the
swimmer’s goggle straps. It
uses bone conduction transfer
technology, vibrating against
the temple bone directly into
the inner ear and bypassing the
ear canal. This allows the
swimmer to hear high-fidelity
music clearly underwater
without air present to conduct
it. Otherwise, the SwiMP3
functions like any other music
player. You connect it to a USB
port on your computer to
charge it, and drag and drop songs directly from your
music library. The unit will only play songs in the MP3
format, so songs in AAC have to be converted, a simple
step in the iTunes “advanced” pull-down menu. The latest
version has a full gigabyte of memory and will handle
multiple play lists.
According to testing by the company, the SwiMP3 has
not only made swimming more fun, but more productive.
In a pilot study, seven of nine swimmers had faster times
while using the SwiMP3 than they had without it.
How would you like a personal trainer that can travel
everywhere with you, offer customized fitness coaching,
and conveniently fit in the palm of your hand? Check out the
Fitbit. It has a 3D motion sensor
that keeps track of the number
of steps you take every day, and
the number of calories you burn. It even makes sure you’re
taking care of yourself by monitoring how many hours of
sleep you’re getting. And Fitbit’s website keeps track of your
progress (or lack of it, so get up and get going!) via wireless
uploads so you can compare notes
with other members of the Fitbit
community. And coming soon:
custom guidance and coaching.
See fitbit.com for more details.
Tiny Trainer
40 Famous MIND BODY SOUL Footwear · Summer 2010
NEW TRESemmé NATURALS
TECH TOOLS
Watch us on YouTube
Shop with your 3G device at
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my secret to natural style?
Samuel Ganes
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>>>>
>>>>
2Elbow-to-Knee Sit-Up
Home
Sweet
Gym
Stand with feet hip-width
apart, arms extended at
chest level, hands clasped.
Take a giant step to left,
rotating upper body
toward left. Bend left
knee and lower hips,
keeping left knee over
foot. Press into left foot
to return to starting
position and repeat. Do
lunges for a full minute,
then switch sides.
5Push-Up
Y
ou want firmer thighs, a flatter stomach, and sculpted shoulders. But you
don’t want to spend money on a pricey gym membership. It’s okay: Work out
at home, where no one is staring at you, and boost the difficulty (and
benefits) as you go. This five-exercise workout can be done in your living
room or just about anywhere else, with no equipment. And because it uses lots of
different movements, it will improve your balance and coordination. You’ll need: A clock with a second hand, and a staircase or
8- to 12-inch step.
The plan: Warm up for five minutes by marching or jogging in place.
Devote one minute to each of the five exercises below. Rest one minute
between each set of five exercises. Repeat set of exercises three times.
Boost: If you’re just starting out, do the routine three times a
week on nonconsecutive days. As you become more fit, step up
to five times a week.
1
Step-Up Stand in front of staircase or step with feet together,
arms at sides. Place left foot solidly on step, keeping head up and abs
tight. Lift body onto step, raising right knee until thigh is parallel to floor.
Hold for a second. Lower right foot to floor behind step, then left. Repeat
with right foot and raise left knee.
Continue alternating legs.
20
%
3
Mountain Climber Assume a push-up
The increase in the
number of calories
burned when
listening to music.
Make the Most of Wii Workouts
Some Wii games are better than others at getting your heart pumping
and improving your fitness. Here are five that are sure to get you
active, along with some tips on how you can boost the benefits.
Top Spin 3 Fast footwork will rev your
heart rate as you volley back and forth
in this tennis game. To pump up this
workout, jump when you serve, keep knees
bent, and stretch to the side when
reaching for sideline shots.
Major League Baseball 2K10 Bat
Wii Sports Boxing As part of the basic
Wii package, this game packs plenty of
calorie-burning punch. Play for 30 minutes
famousfootwear.com
Place hands on the
floor beneath shoulders and
balance on toes, feet hip-width apart. Bend elbows out to sides
and lower body almost to floor. Keep abs tight and body in
a straight line from head to ankles. Rest knees on floor,
keeping toes tucked, and push back. At the top of
the movement, straighten legs and repeat.
position with hands flat on floor beneath shoulders
and feet hip-width apart, balancing on toes. Bend right knee
and plant ball of right foot beneath torso. Spring off toes and
raise hips into the air, switching legs so right leg is extended
and left is bent. Repeat, alternating legs.
and pitch in electronic versions of Major
League Baseball stadiums while facing
the game’s best players. To exercise your
glutes, quads, and core, assume a real
batting stance, and when throwing, go
through the windup.
FASTFACT > > >
Side Lunge
4Rotating
Lying down,
contract abdominals and rock up so elbows meet knees
and you’re resting on your butt. Hold for a second, then lower.
Keep your head and feet off the floor during the entire minute.
If this is too challenging, keep mid-back on floor and lift hips
and shoulder blades to bring knees and elbows together.
famousfootwear.com
and you’ll burn about 210 calories, more
than you would on a brisk walk. For an
even more intense session, go through the
boxing training programs before matches.
Shaun White Snowboarding
Between runs, grab a pair of dumbbells
and do lateral raises and overhead
presses. The game works your lower
body; the dumbbells hit the upper.
All Star Cheer Squad Everyone makes
varsity in this game where the remotes
are your pom-pons. Because you can
program your own cheers, aim for ones
that provide a full-body workout with
lots of forward, back, and up-and-down
leg and arm movements.
43
Stone-fired.
moms
We’re in the spotlight some of the time, but we’re moms all of the time.
We care about our babies and we care about yours. So does the March
of Dimes. Help give every baby a healthy start at marchofdimes.com
© Photograph by Christa Renee
WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC and is used under license. WEIGHT WATCHERS for services and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license. ©H.J. Heinz Company, L. P. 2010. All rights reserved.
we’re
Your microwave has a new setting.
Standing: Jennie Garth, Kellie Martin, Karyme Lozano, Garcelle Beauvais-Nilon, Melissa Joan Hart
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Comfort Food
Makeovers
Dieting doesn’t work if you feel deprived. The good
news: With a few easy tweaks, you can still enjoy your
favorite comfort foods when you’re on a diet—and you
may not even notice a different taste. For example, if
you’re craving a hamburger, make it using meat from
grass-fed cattle. It’s lower in fat and contains as much
beneficial omega-3s as salmon.
Here’s how to transform seven
of your favorite comfort foods
Buffalo Wings Normally,
buffalo wings are fried and covered
with a high-calorie, sugary
sauce. Instead, use skinless
chicken-breast tenders.
Marinate them overnight
in a mixture of Louisiana
Hot Sauce, olive oil,
garlic powder, and red
wine vinegar. Bake at 400
degrees for 15 minutes, and
you have a spicy finger food
with drastically fewer calories.
Ice Cream Who doesn’t crave a cool treat on a hot
day? Instead of high-fat ice cream, opt for a do-it-yourself
sorbet. Freeze a can of fruit in light syrup, such as peaches
or pineapple. Then place the can in hot water for a minute.
Remove the lid, pour any liquid in
a blender and slide out the frozen
fruit. Chop into 1-inch pieces and
blend to a puree.
Fish Sticks
The crispy,
fried exterior of most fish sticks
isn’t good for your waistline.
And sometimes you’ll get a
mishmash of seafood inside.
For a healthier catch, cut
salmon or tuna steak into
finger-size portions. Dip the
sticks in an egg white batter,
roll lightly in bread crumbs,
and bake until golden brown.
Chips
Potato chips are loaded with fat. To make your
own low-fat option, bake your own pita chips. Buy some pitas
and cut each piece into eight wedges. Bake on an ungreased
cookie sheet at 350 degrees for 7 to 10 minutes, or until the tips
are golden brown. Serve warm or let cool and seal in a plastic
bag for later.
Fried Chicken
It’s the “fried” part of this
traditional dish that loads up the
calories and fat. Ditch the frying with this
easy recipe: Cut a pound of boneless, skinless chicken
breasts into thin strips. Preheat oven to 400 degrees and
coat a baking sheet with nonstick cooking spray. Coat each
piece of chicken with Dijon mustard. Combine 2½ cups
cornflakes, 2 teaspoons minced fresh sage, and 1 teaspoon
thyme in a food processor and blend to a coarse meal. Evenly
coat each chicken strip with the cornflake mixture. Place strips on
the baking sheet and bake until cooked, about 10 minutes.
Mashed Potatoes
This comfort side dish can be
loaded with calories and fat. To whip up a healthier version, cut
and peel 2 pounds of Yukon gold potatoes into 2-inch pieces.
Slice up three large garlic cloves. Combine potatoes and garlic
in a pot, mix in ½ teaspoon of salt, cover with water, and boil.
Reduce heat to a simmer and cook until
tender, about 20 minutes. Warm ¾ cup of
1% low-fat buttermilk in a small saucepan
over medium-low heat. Drain potatoes
and garlic, then mash. Beat buttermilk,
½ teaspoon pepper, and 1 tablespoon
butter into the mixture.
Cookies
You don’t have to
abandon Grandma’s secret cookie recipe
just because you’re watching your weight.
Instead, swap out some ingredients.
For example, halve the normal amount
of butter and replace it with the same
amount of canola oil.
To knock down the amount of cholesterol
from eggs, replace whole eggs with egg
whites, using two whites for each
whole egg. You can also swap out
sugar for honey. Slightly increasing
the dry ingredients will make up for
the consistency of the honey. And
shh—don’t tell Grandma.
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ATHLETICSHORTS
News, quick tips and
workouts for everyone
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Strong Arms: 4 Toning Exercises
All it’ll take is 10 minutes a day to sculpt your arms, chest,
and shoulders, using these four exercises. After about four
weeks you should have shapelier arms to show off.
You’ll need 3- to 5-pound and 8- to 10-pound dumbbells,
and a mat or carpeted space. Plan on exercising two or
three times a week, but not on back-to-back days. Before
the workout, warm up with five minutes of marching in place
or jumping jacks. For each exercise, do two sets of 10 to 12 reps (or 10 on
each side, depending on the exercise). Rest 30 seconds between sets.
1
Sit-up Pullover
Lie face-up on floor, knees
bent, feet flat, arms extended
overhead with a light dumbbell in each hand. Contract
abs and slowly curl up, lifting
head, shoulders, and back
off floor. Simultaneously
bring arms forward in an
arc toward knees. Hold for a
second, then slowly reverse
to start.
2
One-Arm Triceps
Extension
Stand with feet hip-width
apart. Hold light dumbbell in
right hand, arm extended
straight overhead, left hand
supporting right elbow to
prevent it from flaring out.
Bend elbow, lowering dumbbell
behind head, then press back
up to start position. Do all reps,
then repeat on opposite side.
Q&As
Question: What’s the best way to get rid of love
handles?
Answer: The bad news: While you can tone
specific muscles, you can’t spot-reduce fat. Your best
bet is to slim down all over, then build your obliques.
Look for exercise that provides a twisting motion
for your torso. In addition to tennis, specific obliquebuilding exercises include seated knee drops, side
crunches, seated torso twists, side planks, bicycles,
and standing crossovers.
Question: Should I exercise on an empty stomach?
Answer: If your gas tank is empty, you won’t get
very far. The trick is having enough food before
your workout to power your effort without having
so much it’ll cause indigestion. A good rule of
thumb: Chow on about 150 to 200 calories 30 to
60 minutes before exercise.
INTRODUCING THE NEW
TAURUS SHO
3
Lateral Raise
Stand with your feet
shoulder-width apart, back
straight, abs held tight.
Hold a dumbbell in each hand
with your arms at your sides,
palms facing in. Keeping
your wrists straight and
elbows slightly bent, raise
your arms out from your
sides, just slightly forward.
Lift to shoulder height,
pause, then slowly lower.
4
Biceps Curl
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Stand with feet shoulderwidth apart, arms at sides, a
heavy dumbbell in each hand,
palms facing in. Bend left
arm to 90 degrees, dumbbell
vertical. Hold that position as
you bend right arm and curl
dumbbell to shoulder, keeping
elbow in to side. Complete all
reps, then lower both arms
and repeat, holding right arm
at 90 degrees.
Chow Down Slower
Vacuuming down dinner can lead to feeling hungry later. On the other hand,
eating slowly can boost hormones that make you feel full. Pacing your food
intake may make the small intestine produce hormones for a longer amount
of time, maintaining that “full” feeling, according to researchers.
Competitive
Juices Kill Pain
One-upping your friend while exercising
can lead to tougher workouts. Researchers
have found that those who train in groups
can boost pain tolerance more than those
who work out alone. Scientists aren’t sure why
group workouts lead to higher pain thresholds,
but it could be related to a competition-induced endorphin surge.
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Walk This Way
Y
Then Run!
ou see those people running on the side of the road and think, I could
never do that. I’d be exhausted, right? Well, we’re here to say you can—
by starting slow, with walking. This easy four-week program helps you
gradually and steadily get into shape. It’s flexible, because you can plan
the daily workouts however they fit into your schedule. Warm up and cool down
for about 5 to 10 minutes before and after your session, and be sure to rest two
days each week. By the end of the four weeks, you should be able to transition from
this walking routine to running. You’ll burn off loads of calories in the process and
you’ll even be ready to start thinking about that 5K run in the future!
Exercise key
Fast = Walk as fast as you can for 5, 6,
or 8 minutes, then rest (stretch, drink
some water) for 3 to 5 minutes.
Count Down = Walk at a fast pace for
5-, 4-, 3-, 2-, and 1-minute intervals.
Between each fast interval, walk at a slow
or moderate pace for 2 to 3 minutes.
Intervals = Walk at a fast pace for
2-, 3-, 2-, 3-, and 2-minute intervals.
Between each fast interval, walk at a slow
or moderate pace for 2 to 3 minutes.
Splits = Walk at a fast pace for 40 seconds,
followed by 20 seconds of slow walking.
Schedule
Week 1
Day 1: Moderate pace, 2–3 miles
Day 2: Fast pace 6 minutes, 2–3 times
Day 5: Count Down, 25–30 minutes
Week 2
Day 1: Moderate pace, 2.5–3.5 miles
Day 2: Fast pace 5 minutes, 3–4 times
Day 3: Moderate pace, 4.5–6 miles
Day 5: Intervals 22–29 minutes
Week 3
Day 2: Fast 8 minutes, 2–3 times
Day 5: Splits 5–8 times
Week 4
Day 2: Fast 6 minutes, 3–4 times
Day 5: Count Down 25–30 minutes
FASTFACTS > > >
10,000
Steps a day is a good goal to have
for staying active and losing weight.
Lots of people have started counting
their steps using a pedometer, and
studies show that such tracking of
steps can lead to faster weight loss
than just counting calories.
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>>>>
Cool
Down
right
The Smart
Warm-Up
Jumping into a workout full-steam without
warming up is like starting and then revving a
car on a cold day. To prep your body for exercise,
start with some light aerobic activity, such as a
brisk 5-minute walk followed by static stretches
(think toe touches), plus dynamic stretches, like
kicks or knee lifts. Hold the stretches for 10 to 30
seconds. Stretches should be held at the point
where it’s uncomfortable but not painful.
T
No
More
he couch swallowed me and made
me watch that reality show marathon.
I can never find the time to work out. I don’t
have any workout clothes to wear.
Look, we’ve all spent some time in
the energy-sapping Land of Bad
Excuses. But you can escape that
bad place and
make yourself
healthier.
Here are four
excuses that
tend to wipe out our motivation, and the best
ways to overcome them:
Excuse: Exercise feels too hard.
Solution: If you feel out of breath, notch it
down a few levels. Here’s a quick test: If you
can’t talk in full sentences during your walks
or runs, you’re going too fast.
Excuse: I feel sluggish during workouts.
Solution: Enthusiasm for exercise may
have made you start out too fast and too hard,
creating muscle waste product that makes
you feel droopy. Start slower and save yourself
so that the second half of your workout is
more intense or faster than the first half.
You’re in this for the long haul.
Excuse: I don’t have time to exercise.
Solution: Sneak in moments of exercise
when you can. For example, when you’re
waiting for the clothes to dry or if you find
yourself with a few spare minutes in your day,
take a quick jog around the block. Even small
bursts of exercise add up and can have an
enormous benefit. A few times up and down the stairs can make for a quick workout too.
Excuse: I’m bored.
Solution: To avoid the same-old, same-old when walking or running, change your
routine. Make a mission for every outing, such as making it to the store, trying a new
route, or visiting a friend in a different neighborhood for some new scenery.
A
fter a walk or a run, hold off
on getting that post-exercise
drink. Take 10 minutes for some
cool-down yoga moves that’ll help
you gain more flexibility and avoid
injury. Yoga moves will increase
blood and oxygen flow to muscles,
tendons, and ligaments and will also
speed recovery and reduce soreness.
Here are three moves to try:
Excuses
1
Pyramid
Stand with your left leg a big
step in front of you. Hinge forward
from the hips, tilting the pelvis
forward and keeping the back
straight, knees slightly bent.
Interlace your fingers behind your
back and stretch them up.
2
Lunge With Twist
Step your left foot back; lower
down so your knee and toes rest
on the ground. Put your palms
together. Twist and rest your left
triceps on your right quad. Look
over your shoulder.
3
Reverse Table
Sit with your knees bent,
feet on the floor, hands directly
under your shoulders with fingers
spread wide. Push up through
your hands and feet until your
torso and thighs are parallel to
the floor.
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Women’s Skechers
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running
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I bought the solid color leather.
What a great product. –Djslpn, California
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Nike Reax Run V
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”
”
I bought the Skechers
on a recommendation that they
would help my posture and also
help me exercise smarter. It’s
working! They took a little time to
get adjusted to but I’ve never had
a pair of shoes feel so good.
— nanny52, Colorado
Women’s
Nike Air Max
Lite+
“The shoes are
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really look nice. It looks
better in person. Great
shoes for running! The
width is perfect and
you could feel the extra
support at the arch.
— Scott, Tennessee
Don’t take our word for it, check out
what FamousFootwear.com customers
are saying about these top styles.
“
I’ve heard great things
about the EasyTone. Let me tell
you, they do work! They tone and
strengthen your calf, buttock, and
thigh muscles. Buy it, you won’t
be sorry. Well worth the money.
—sassygirl1929, Arizona
“
These are so nice and comfy, I would get another pair but it
will be a long time before these wear out. I can keep these on all day.
This is a shoe that looks great with anything you put on. They are true
to size and a great color. I have looked for a long time for the right shoe
and this is it. They are very lightweight and they’re perfect for any
workout or just everyday wear. They are awesome and a must have!
—Mart, Pennsylvania
”
WALKING
”
”
TrailRunning
“I haven’t worn ASICS for awhile and I don’t know why! I could
still feel the cushion giving and taking after a day of wear. Usually
®
Women’s
Puma Voltaic II
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4 of 5 stars
”
Men’s Nike Air
Alvord VI
that pillowy feeling wears off and your feet are molded into the shoe.
I will purchase ASICS® again in the future. — Kate, Ohio
“
I love
these shoes,
they feel like
socks and are
great to work
out in.
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Colorado
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Women’s
New Balance 405
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terrific support.
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”
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”
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ASICS’ signature
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May 2010
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55
THE FINISH LINE
You are what you eat
How a few small steps got one of our staffers
closer to a healthier lifestyle. By Kelsey Higgins
G
rowing up, and even into my college
years, I tried to choose what I
considered healthy options, yet I’d
never pass up a side of French
fries or ice cream for dessert. I still can’t
to this day. But once my fiancé JP
and I moved in together after
graduating college, we decided it
was time to grow up and make
deliberate, long-term lifestyle
changes that would benefit us
for years to come. Wow, our
parents would be so proud!
The initial kick in our lifestyle
change came when we received a
vegetable steamer for Christmas
the following year. We had already
made attempts at healthier living by
adding salads to our nightly dinner
menu and exercising more often.
But this appliance was the jumpknowing where your protein originates, be
start that took us to the next stage of healthy
aware that the life these animals live
living. We began choosing fresh and organic
subsequently affects your health. I will admit
vegetables over canned ones. This change
that buying these high-end meats comes at an
sparked our curiosity about where our produce
added price. While we once paid around $5
and other foods were really coming from.
for chicken, we now spend close to $9. But I
To explore the origins of our food, we began
justify this by knowing what I’m not putting
looking into dietary research to understand
in my body.
and analyze what we had been feeding
After we made these adjustments to our
ourselves. Upon reading these studies and
diets, we took our lifestyle initiative to the
watching the occasional Oprah episode, we
next level by making
realized we weren’t rea few environmental
ceiving
the
full
changes in our daily
amount of nutrients
l Camelbak (BPA-free) water bottle
lives. We had been
we needed, and were
l Kashi Mocha Almond granola bars
purchasing two cases
also absorbing added
l Yoga mat
of bottled water on a
processed elements
bi-weekly basis, but
that have been linked
l ASICS running shoes
with the continued
to various diet-related
l Burt’s Bees Replenishing chapstick
cost and lack of
illnesses. This realizarecycling facilities
tion was our “Ah-Ha”
near us, it was a no-brainer to make the switch
moment, which gave way to what I like to
to using a water filter for home and a reusable
call our “meat overhaul.”
plastic (BPA-free) water bottle for everything
After reading reports on how livestock and
else. And when the plastic grocery bags began
poultry are raised before being processed, we
piling up, we switched to reusable bags.
decided to only purchase antibiotic-free and
Now, I know some of these diet and lifestyle
free-range chicken, pastured (grass-fed) beef
changes may seem easier said than done. I will
and wild seafood. Sparing you a lecture about
What keeps me moving
BILL WILSON
>>>>
be the first to tell you that they are a constant
struggle. I can’t say that we eat a completely
natural and organic diet, but we try. More
often than not, I’ll choose a veggie option
when eating out, but I won’t beat myself up if
I choose a hamburger or a chicken club
sandwich on occasion. JP and I aim to eat what
we consider a “whole food” diet but, being
realistic, it’s not always possible. The important
thing to remember is that you decide what to
put in your body, and if you maintain a fairly
consistent level of natural foods, you can live a
healthy life.
For the majority of our grocery needs, we
go to Whole Foods. We’ve also added spinning
classes and rollerblading to our exercise
repertoire, and I’ve been taking piyoga classes.
Although an organic diet may seem limited,
we’ve actually become much more adventurous
in the kitchen by concocting different recipes
that enhance the natural flavors of our food.
During this two-plus-year process, we’ve
made remarkable strides in many aspects of
our lives. JP has lost close to 30 pounds, my
skin and hair have improved and we both
have an overall well-being that continues to
evolve. MBS
famousfootwear.com

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