Tag Archives: wellness

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newSKY: An Innovative Approach to Shoe Design

Design Lead for Wellness Drew Spieth and Senior Designer Christine Hall discuss the creation of newSKY.

With a minimal, thoughtfully-designed upper constructed entirely out of fabric made from post-consumer plastic bottles, newSKY represents an innovative approach to both material and shoe design as part of a greater effort from New Balance to adopt more sustainable practices. To learn more about the shoe’s development, we sat down with New Balance Senior Designer Christine Hall and Design Lead for Wellness Drew Spieth to discuss how they used recycled material to create a comfortable, stylish shoe.

“The principles of shoemaking didn’t necessarily apply to this fabric,” said Drew. “It doesn’t work like a regular shoe material.” To accommodate the fabric’s unique characteristics, the designers decided to reduce the amount of extraneous elements, including only what’s necessary and leaving out what’s not – a purposeful approach to shoe design that New Balance continues to implement through footwear collections such as the NB Minimus. In the development of newSKY, the designers borrowed elements from NB Minimus by utilizing the same outsole and last. “For the design intent of the upper, the same philosophies are applied – minimizing the amount of materials used so you’re not over-building the shoe, but making it as comfortable as possible,” said Drew.

The decision to use recycled fabric for the entire upper was one of the biggest hurdles to overcome, as well as the greatest opportunity for innovation. “A typical shoe has a lot of different types of materials,” said Drew. “What’s really interesting about this is, aside from the foam and the little rubber components [on the outsole] and a little bit of water based glue, the only material here is the recycled fabric.”

The designers were confronted with the challenge of replacing traditional elements of shoe construction such as foam, leather, or plastic with the recycled material – all while maintaining both comfort and durability. ”With every piece of the shoe we were challenged to go back to our old standbys for a lot of materials,” said Drew.

Every component has a specific purpose – boards that display each piece of material help the designers decide what to keep and what to leave out.

In traditional shoe design, materials like plastic and leather provide shape and structure; however, the designers reduced the need for conventional reinforcements. Typically, a rigid counter would be used to support the heel, but here, the heel has been reinforced with strategic stitching along the back seam combined with a thicker weight of fabric. “The heel is where most of the reinforcing happens,” said Christine. “But when we doubled-up the material you don’t need any reinforcement because the material is doing it itself.”

By working with the fabric’s distinctive features, the designers eliminated the need for many traditional, non-recycled materials. For a typical shoe, “there’s foam, a reinforcer, another reinforcer, and an external material,” said Drew. “A lot of stuff goes in there and we stripped all that out.”

The completed design of newSKY.

To learn more about how the fabric moved, flexed, and held up under different construction methods, the designers experimented with the shoe’s assembly. In early prototypes, the material was molded to see how it would react – the fabric was cut into one piece, heated, and then pressed to form the shape of the shoe. “As you mold it, the material becomes very rigid, so it has a really interesting look to it, but it’s kind of hard.” said Christine. “In our own design ethos, one of the things we talk about a lot is comfort and something that feels really nice and soft.” The decision was made to revert to a more traditional stitching technique – allowing the recycled material to be soft, pliable, but most importantly, very comfortable on the foot.

In the final design, each element of newSKY is a testament to thoughtful shoe construction through an innovative use of material. Fabric made from post-consumer plastic bottles was developed into a comfortable, well-designed shoe. “It was a big goal to keep it functional and looking stylish,” said Drew. “At the end of the day, it looks like an interesting shoe and also looks great on the foot.”

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Race Day Getaway Giveaway: Falmouth

Prize Details

Every summer runners from around the globe visit beautiful New England to run in one of the most popular races in the nation: the Falmouth Road Race. With its winding 7-mile course through scenic Cape Cod and its breathtaking views, it’s no wonder each year there are more applications than available registration numbers. Lucky for you, to celebrate the race on August 14, 2011, we’re giving away a total of three (3) Falmouth Road Race prize packs, which include:

  • Two entries, including registration fees, to the prestigious Falmouth Road Race
  • Hotel accommodations for one night at the Sea Crest Beach Hotel
  • Pre-Race Luncheon
  • Two pairs of New Balance 890 running shoes with REVlite
  • New Balance running apparel for the winner and guest
  • Access to the VIP Finish Line Tent

How to Enter:

Here’s how it works. We’ll post one trivia question per day over six days here on our page. Answer correctly for your chance to win. Check back every day at noon for a new question and a new chance to enter. Think you’re up to the challenge? Enter now and show us how you can make excellent happen.

Contest dates:

The contest will start at noon Friday, July 15 and run through Thursday, July 21, 2011.

Prize Eligibility
Only persons residing in Puerto Rico and United States who are at least 13 years of age can enter.
Need more Details?
Read the Official Rules
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Community Supported Agriculture Challenge

 
Photos uploaded to Flickr by jasonblaine and ted_major, some rights reserved.
by Marian Cooper Cairns

So you can say you know your local farmers market really well and you visit it pretty regularly. You know the best stand for tomatoes and corn and what booth has the best deal on farm eggs. Ready to turn that up a notch? Sign up for a CSA program. CSA stands for Community Supported Agriculture. As a participant you commit at the beginning of each year, way-way before the seeds are planted, to a farmer and his potential crop. It’s a win for both parties. You pledge money and support to the farm and, in turn, they share the crop each week, with a varied selection all season. Knowing your food comes from down the road and not thousands of miles away is priceless.

My husband and I are on our third year with Snow’s Bend Farm just outside of Birmingham. We eat very seasonally and this stuff tastes amazing. I could wax poetic on the super sweet fruit and flavorful, beautiful veggies. I am not an accountant but I honestly think it’s much cheaper than buying organic vegetables at the conventional grocery store, as well. Another added bonus a lot of people don’t talk about… these veggies have an incredible shelf life! Once harvested, they are in my fridge within hours versus weeks.

Delivery schedules will vary across the country but in Alabama my box starts arriving mid-April and runs until the end of November. Our first few deliveries are packed with berries, colorful radishes, delicate peppery salad greens, and sugar snap peas abound. As the summer warms up, we are treated to the sweetest yellow and red tomatoes, crazy purple okra, cantaloupe and watermelon, too. As the weather turns cooler we are greeted with sweet potatoes, Swiss chard, butternut squash, and even pumpkins for Halloween.

Photo uploaded to Flickr by jasonblaine, some rights reserved.
No-Commitment CSA

If life is too unpredictable and your spring and summer is packed with lots of busy activities and fun vacations, look for a no-commitment CSA. You choose to buy a farmer’s box of produce each week depending on your families’ schedule. You’re still supporting local agriculture, but with less of a full-time commitment. Many farmers participate in both programs.

Ask on your next trip to the market or use these online guides to find out what’s available in your area:

Local Harvest — Rodale Institute Farm Locator — Eat Well Guide — Gardens.com

It takes a bit more dedication and a couple curve balls in the kitchen but you will be rewarded. Last year I experimented with a new way to enjoy my absolute favorite vegetable, okra. Now, down south, okra is traditionally fried, boiled, or tossed into a pot of gumbo. (Yum! But not super healthy.) I entertain quite regularly, especially in the summer, so I was thinking, why not okra as a crudité? If you’re familiar with okra, you may be thinking, what a slimy mess! But it works. The trick is to just trim the end of the stem, don’t cut the whole thing off, exposing the seeds. Once prepped, blanch them for a quick 1 to 2 minutes in salted boiling water, shock in ice water until cold, and pat dry with paper towels. No slime here!

Enjoy them with this versatile Garlic Herb Dip.

I whip up batches of this creamy sauce all season. It’s a great dipper for sliced cucumbers or yellow squash, dollop onto a stack of beautiful sliced heirloom tomatoes or spoon into a simple roasted sweet potato.

Garlic Herb Dip

1 cup of full-fat Greek yogurt
2 tsp. lemon or orange zest
1 clove garlic, minced
1 cup of assorted mild herds (such as parsley, basil, oregano, and dill)

Whirl it all up in a food processor and season to taste with salt and pepper. Red pepper flakes or ground cayenne can be added if you want to spice it up a bit.

Try 5 more of my personal favorite recipes to sample the best of the season:

Heirloom Tomatoes with Fresh Peaches, Goat Cheese, and Pecans
Simple Beet Salad
Marian’s Savory Vegetable Bread Pudding
Chunky Tomato-Fruit Gazpacho
Marian’s Apple-Fennel Salad

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Dream… And You Will Be Fit

Photos uploaded to Flickr by Oscar Megía and richardmasoner some rights reserved.

by Holly Perkins

For over 16 years I have worked one-on-one with hundreds of people to help them navigate their journey toward better health and fitness. While their reasons for hiring me vary from weight loss to marathon training, the core of their goals really comes down to one thing: to take action to better themselves. As humans, it is in our being to constantly seek progress. We want to be “better.”

Many of us also have a wonderful ability to dream.

If we didn’t have dreams and aspirations many of us would find the challenges of daily life hard to sustain. Personally, I have moments when I can see my future best self. In those moments, I feel motivated, optimistic, and excited about my own potential to be that vision. I see clearly the steps I must take in order to achieve that vision and I feel committed to taking action. And then Tuesday rolls around and I get sucked into the ups and downs of daily life that ultimately beat down that beautiful vision. The vision slowly fades and I back off from the action plan that would have gotten me to my goals. And the cycle begins again. Sadly, I am not unique. I see my clients, some of whom I’ve worked with for 6 years, battle the same cycle.

In order to be different than you are today, you must take action. What are your dreams? Do you want to be supremely fit? Do you want to feel unlimited vitality so that you can conquer Tuesday? Do you want to adopt new lifestyle habits so you can reverse diabetes, heart disease or high cholesterol? All of these are absolutely within your reality if you can stay fully committed to action. I have helped my clients achieve every kind of goal that exists – no goal is unattainable if you understand that it requires time. Consider your goals: at its core, what does your goal require? Time. Time to exercise, time to prepare healthy food, and time to manage your game plan. The first step in achieving any goal is to manage your time effectively.

Photo uploaded to Flickr by theloushe, some rights reserved.

There are many time management experts out there, and you can find their suggestions all over the Internet. None of the tactics will work if you don’t have clear motivation for your goals. My approach with my clients is to define their reasons for their own betterment. If you have powerful reasons behind your dreams, you are more likely to stay committed on Tuesday when you are stressed, tired and short on time.

 

Exercise is unquestionably the best first step toward any goal. The human body is designed to be fit, functional and active, and when this is achieved, your whole being operates better. Your mind is clearer, your hormones are balanced and your spirit is in tune with higher meaning. I promise you will feel empowered, resilient, effective, invincible – the best you that you dream of- by effectively strength training. Every single mom that I work with confronts feelings of guilt in taking time away from family to exercise. They feel exercise is a luxury that they “shouldn’t” have. Do you experience this? In order to be an effective mom, who will be healthy for a long time, you MUST exercise. You will be calmer, have more stamina, and withstand stress far better if you are fit and eat well. If you are committed to this goal, you will be creative in finding a way to make it happen despite a busy schedule.

It doesn’t matter what your excuse is: kids, two jobs, school, injuries, finances: they are all simply excuses. Every one of us must make time for exercise. There are no tricks to time management here. The key is to make a choice to be “better” and then execute it. Take action on your dreams. I know many women who have careers, multiple kids, are over 40 and are in better shape than me! If it can be done, YOU can do it too. Any reason otherwise, is simply, and only, an excuse. Remember, if the President of the United States can make time to exercise, you can too.

There are a few tricks that I suggest to my clients when they are trying to make the time for exercise. If you only have 2 days per week where you can exercise, I suggest that both workouts each week include cardio and strength training. Aim for 25-30 minutes of challenging cardio and 20-30 minutes of full body strength training that focuses on the major muscle groups (legs, back, chest, arms and abs). Only have 20 minutes to workout? You’ll want to engage in something that is intensity based. Look for an activity that you can do at a challenging rate for the whole 20 minutes. Try jogging, stationary cycling or Ashtanga yoga.

Busy moms find great success when they center their workouts around the home. This maximizes your workout time by removing any commute time to a gym or class. There are many fantastic exercise videos that you can do at home with little or no equipment. A client of mine involves the whole gang for family yoga once each week in their living room. Another client of mine walks outside for interval walking and jogging. In just 35 minutes she can get an effective workout without wasting any time. Interval programs are great because they foster fitness quickly. You can do intervals anywhere by alternating between walking and easy jogging for 2 minutes each.

Your first step is to dream. Take 5 minutes today and imagine your best self. What do you see? That fabulous image is possible if you can grasp all of the reasons for doing it. Stay committed to your reasons; make the time to take action. You will never find a Tuesday where you have extra time to exercise. It doesn’t exist. But if you plan your action, and feel empowered by your reasons, you’ll wake up on Wednesday victorious.

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Strength Training: How And Why To Do It Right

by Holly Perkins

In addition to being the New Balance Fitness Ambassador, I work everyday with private clients as a personal trainer and fitness coach. It’s funny to me how ideas and themes seem to present themselves from many directions at certain times in my life. Recently, the value of strength training was presenting itself over and over with almost every one of my clients. Specifically, three clients stood out:

• A newbie starting a 30-pound weight loss journey.
• A newly pregnant mom.
• A mom rebounding after baby #1.

While every one of these gals is very different, it became clear that strength training holds the key to the doorway of their goals and more.

If you spend any time “floating around” – the Internet, the news, fitness magazines – you know that strength training is a buzzword and foremost fitness concept. “Yeah, yeah, yeah – I know,” most of my clients say, because they too have heard it many times. And while I know every detail about why strength training is so revolutionary, I continue to be reminded about how powerfully effective proper strength training can be. I hope you’ll find this article on a day when you have the peace, clarity and time to really absorb what I’m about to say, because this article can change your life in very positive ways.

Most women, in an attempt to lose weight and tighten up, spend way too much time doing cardio. I call it “cardio-ing yourself to death.” If you want a healthier, more resilient, more energetic body, you must strength train. Yes, I said must.

Cardio can only do two things for you:
• Burn calories in an effort to burn body fat.
• Improve your cardiovascular fitness if you do it right.
Weight Loss Newbie

My weight loss client that I referenced above has been failing because she erroneously has been using cardio as her avenue for weight loss. I asked her: do you really want to be a smaller version of yourself? Or do you want to change your body for the better? Once she stopped to really think about this, her answer was that she wants to be healthier, be fit, and be smaller—but look different. Strength training will inspire her muscle metabolism for better, long-term fat burning, and will bring muscle to the areas where she wants shape and definition.

Newly Pregnant Mom

Photos uploaded to Flickr by Simply Bike, some rights reserved.

My newly pregnant mom has very different goals. She is at a healthy weight for her structure and wants to create a strong, functional body to carry her through pregnancy. Studies show that women who are super fit withstand the challenges of pregnancy far better, have shorter labor, and deliver babies at their optimal weight. For this client, strength training is the best way to get her to her goals. While cardio fitness is important for other reasons, strength training is going to improve the function and ability of her “vehicle,” which will be carrying her and her baby for 9 months. Pregnant or not, most people desire more stamina, relief from non-descript aches and pains and protection against generalized fatigue. The only way to keep your structure supported with ideal alignment is through strength training. Many people think that it is your bones that hold your body upright. The truth is that your muscles are responsible for keeping you lifted and aligned so that your natural energy can flow. We all develop muscular imbalances that cause energy loss. These imbalances can only be corrected through structured, specific strength training.

Rebounding Mom

There is an interesting quality that develops when a woman experiences a new level of real strength. The third client that I referenced above has been dealing with the changes that come after baby #1. It is a whole new world, and during the transition time, it can be a bit unsettling as you navigate a new life. For this client, the last 5-8 pounds of pregnancy weight are still lingering, she doesn’t feel her usual sense of energy and ability, and she always feels “fat.” With her, I am emphasizing strength training in her workouts not only for the body shaping benefits, but because physical strength reaches far beyond the physical. There is a supremely fantastic sense of self that comes from concerted strength training. If you haven’t experienced what I’m talking about, I hope someday you do. You will feel a new kind of security and capability when your body is strong. Personally, I feel my most spiritually profound when I have stayed committed to my strength training program. I want all of my clients—and you—to experience this sensation. I really believe it holds the power to fix many parts of our lives. While it may be a physical application, I know for certain that strength training will give my client the foundation she needs to be invincible.

My Strength Training Program

Most women fear that strength training will make them bulky. While this is absolutely possible, there are a few ways to build muscle without adding size to your overall circumferences. In my 16+ years of experience, I have found that if I stick to a few basics, I can transform any body without bulking up. Now that I have made my case for strength training, I’ll give you the know-how to create a proper strength training program that will get you to your goals. There are a few principles that you need to understand:

• Strength and size are not synonymous. You can be strong without being muscular.
• Progressively heavier weight loads will eventually lead to larger muscles.
• Your body fat is layered over your muscles.
• You should assume that your muscles are weaker than you think they are.
• Perfect muscles develop from perfect technique.

In the first 4-6 weeks of a strength training program, your body will go through a transition phase. During this time, your muscles are responding to a new stimulus and may “plump up” temporarily. This is the time when most women freak out and think that they are bulking up. It’s important to know this is simply a transitory phase where the muscles are swelling slightly, causing your layer of body fat to push outward. It is physiologically impossible to bulk up in the first 4-6 weeks of a strength training program. Stay the course, and allow your body time to recover and release any swelling in the muscles. If you feel sore after a strength workout, you can be sure that your muscles are holding onto unnecessary water that may look like bulk.

There are ways that you can minimize the muscle trauma that causes swelling so that your muscles can develop nicely without temporary plumping. Beyond this, your body will respond best if you follow some rules when you begin your strength-training program. There are many, many ways to execute a strength-training program with success. I have found, in my experience, the following protocol to be foolproof. You will see that my approach utilizes traditional gym workouts with dumbbells and weight machines. Other activities that help promote strength are yoga, martial arts, and Pilates. I find that these activities are limited in their ability to promote strength for most people. They are beneficial as part of your larger fitness programming, but for this article I am focusing on weight-based strength training. Follow these steps and in 6 weeks you’ll be looking and feeling strong, lean and invincible:

Programming:

Choose one of the two programs. For best results follow Plan 1. You’ll want to consult a pro, fitness magazines or the internet to select exercises for each group of muscles.

Assume you are weaker than you think you are and begin with very light weights.

Learn PERFECT technique for each exercise by using mirrors and watching for symmetry in movement or by working with a pro.

Complete 3 sets of each exercise for 12 repetitions using the same weight for all 3 sets. Every single repetition should have perfect technique with no compensation in movement. For the first 2-3 weeks don’t increase your weight loads. This will allow your muscles, ligaments and tendons to adapt to the new activity with limited swelling.

After the initial 2-3 weeks, you can increase your weight loads by a small amount for each exercise. It is very important that you maintain perfect technique. If an increase in weight load causes you to lose good form, return to the original weight load and complete each set for 15 repetitions. Then after 2-3 weeks you can attempt to increase the weight loads again watching for perfect technique. For example, if you are using 3 pound dumbbells for shoulder exercises, you can increase to 4 or 5 pounds. If you are using 40 pounds on a leg press machine, you can increase to 45 pounds by using a ½ plate increment. Maintain these weight loads for 2-3 weeks before increasing.

PLAN 1, 4 days each week of strength training.
Day 1: Legs and Shoulders
Day 2: Back and Biceps
Day 3: Chest and Triceps
Day 4: Legs and Abs
PLAN 2, 3 days each week of strength training.
Day 1: Legs, Back and Biceps
Day 2: Chest, Shoulders and Triceps
Day 3: Legs and Abs

It’s become apparent to me that strength training really is the key to most fitness goals for most people. What are your goals? Better energy and stamina? A faster metabolism? A healthy, resilient body to carry you through life? Make a commitment for 6 weeks and follow my suggestions here. I hope that you too get to experience the magical benefits that come from consistent strength training.

Keep me posted on your progress!

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The Skinny On How To Get Skinny

by Holly Perkins

Photos uploaded to Flickr by Ferran Moreno Lanza, bass_nroll and Fernando Stankuns, some rights reserved.

Most people exercise either to be fit or to lose weight. While there are other motivations, the real essence boils down to one of these two goals. Proper food strategy is extremely important to support your efforts and help you reach your goals as efficiently as possible. The human body has complex and intelligent systems designed to protect vital body processes. While exercise is beneficial, the body experiences it as stress and sets in motion biochemical interplay to either foster adaptation or inspire preservation. Simply, this means that you will get the best fitness results if you are calculated in your habits before and after workouts. One decision can make or break your exercise efforts.

I know you’ve heard the analogy before, but I hope to shine new light on it. Think of your body as a world-class sports car. In order to respond quickly, maneuver efficiently and perform at very fast speeds, a sports car must be finely tuned, regularly serviced and operating on high quality fuel. And that is your body in a nutshell. What you put into your body and when dictates how well it runs during your workouts and how quickly it adapts after your workouts. If your goal is to burn body fat and lose weight through exercise, your pre and post nutrition will make or break your ride.

You will often hear experts suggest a 2-pound weight loss per week for long term weight loss goals. That doesn’t sound like much weight each week, huh? But I offer you this:

The Rules:

In order to lose 1 pound of pure body fat, your body must have a calorie deficit of 3500 calories. If that 1 pound of fat loss occurs in one week, that means you need to have a daily calorie deficit of 500 calories every day that week. There are only two ways to create a calorie deficit and get skinny: cut back on calories or burn them off. The best strategy is to do both.

Therefore, how to burn off the calories? Exercise, obviously. One big mistake I see regularly, and one I am guilty of in the past, is to let the motivation of calorie burning cause you to walk into your workout empty, without food. If your goal is to burn off extra body fat by burning calories, doesn’t it make sense to be empty when you exercise? Many people erroneously think that this will cause your body to tap into body fat stores for fuel. But let’s return to the sports car analogy: do you think it will run well if it is without fuel?

At any given moment, your body has a limited amount of circulating fuel. Your body is smart, and is designed to make sure fuel is available to preserve your brain function. Your body will always keep a small amount of fuel so that the master computer—your brain—is protected and up to the task of directing your body functions. When you exercise, your muscles are responsible for driving movement. Your muscles also require fuel. If there is limited fuel in your system, the brain will always win out. This is problematic for many reasons. First, while your brain is demanding fuel, your muscles—also needing fuel to drive movement—will be forced to tap into their own fuel and catabolize its own muscle tissue. One goal of exercise is to inspire muscle growth and development; therefore, a breaking down of tissue will limit your progress. The second, and potentially worse problem is that the catabolism of muscle tissue often causes an increase in appetite that is particularly fond of sugar. If you have cravings after your workouts, take a look at your fueling!

Most importantly, proper fueling before and after workouts will allow you the energy needed to have excellent workouts. If you regularly feel fatigued and lacking enthusiasm around your workouts, take a look at your nutrition around your exercise. If you are properly fueled with the right foods, you will have more energy during your workout, and therefore be able to workout harder. Just like the sports car, you’ll be able to respond quickly, maneuver efficiently and perform at very fast speeds. And this will help you to become fit faster, and burn off calories more effectively.

There are a few basic rules that will help you navigate the roadway of your weight loss efforts:
The Rules:
Before workouts:

Photo uploaded to Flickr by Thomas Hawk, some rights reserved.

If you’ve had a complete meal 2-3 hours immediately prior to your workout, you only need to eat a snack after your workout. Choose a snack that emphasizes protein unless your workout is long and intense. See below for snack suggestions.

If your last meal was longer than 3 hours before the start of your workout, you must eat a small snack before your workout. You’ll want to choose something with fast digesting protein and moderate carbohydrates. String cheese and an apple works great for many of my clients. I like cottage cheese with fruit or gluten-free whole grain bread.

After workouts:

Photo uploaded to Flickr by DeathByBokeh, some rights reserved.

You don’t need to eat immediately after if your workout is 60 minutes or less and of a moderate intensity. However, you should plan to eat a meal within 60 minutes.

You should plan for a light snack immediately after your workout and a meal within 60 minutes of the snack if your workout is 60 minutes and intense. A snack that emphasizes protein is best. Look for dairy based proteins like milk, low fat string cheese, cottage cheese or whey protein powder.

If your workout is longer than 60 minutes and of any intensity, you’ll want to eat a substantial snack that includes both protein and a fast carb like sugar or fruit. This is where sports drinks or protein shakes are useful. My favorite is a whey protein shake blended with quick digesting fruit like pineapple, mango or banana.

If your goal is to be fit and healthy, regardless of weight loss, your workouts will be optimized if you follow this fueling strategy. If your goal is fat loss or weight loss, give this strategy a try for two weeks. You’ll be amazed how fast, efficient and energized your sports car is!

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Get to know Holly Perkins

Get to Know Holly Perkins
Guest editor Holly Perkins offers her insights on fitness, motivation, and the importance of challenging yourself.

Holly Perkins is used to challenging people’s limits, including her own. She’s trained and guided people through numerous marathons and mountain climbing expeditions, including excursions to Mt. Kilimanjaro. As a renowned fitness expert — and New Balance Fitness Ambassador — she understands the importance of commitment to personal achievement, and how rewarding it is once those goals are accomplished.

Her work as a personal training consultant was founded on the idea that science and fitness can work together to help people reach their optimal fitness levels. Holly’s intimate knowledge of physiology, nutrition, and health, as well as her seemingly boundless enthusiasm, have helped countless people reach their goals, and shifted the way we think about fitness.

Holly is joining us this month as NB’s Wellness guest editor, offering her insights and advice on various topics, including how she stays motivated, the benefits of strength training, and why she’s at the forefront of the “kale as dietary staple” movement.

When did you discover you wanted to get serious about fitness and training?

For me fitness started early. I remember joining a dance aerobics class in sixth grade because my best friend’s mom was making her go to lose weight. I thought, and still do, that it was absurd that my friend needed to lose weight. We were perfect in my eyes! Nonetheless, I was overly excited about taking a dance class with the grown-ups and absolutely loved it. I often wonder if it was this beginning that helped me to consider “exercise” as a fun thing. I wonder too, does that friend now regard fitness as a chore? I’ve always looked forward to fitness and physical activity, and this naturally lead me to get my college degree in Exercise Physiology and Nutrition and become a personal trainer. I was thrilled to work with people who came to me to in search of elite fitness. I think this is when I began to fully define myself—and my life—through health and fitness. But truly, I have been in love with fitness my entire life. It’s the longest love affair I’ve ever had.

What’s your favorite part about your job?

While a blessing and a curse, I am a very sensitive soul. I tend to be moved and burdened by the challenges of our existence. When I get particularly heavy with the troubles of the world, I find incredible comfort knowing that I get to help people feel better and be healthier. That is the number one reason I do everything that I do. Then, the other reasons all fall in as a close second to that: I get to wear comfy shoes all day, I make my own hours, and I get to pick who I work with!

You have a great attitude towards personal achievement, did you always have terrific self-confidence or is it something you learned throughout your career?

I think I was born with pretty good self-confidence in general. However, I was also born with some unhealthy habits regarding how I use and treat my body. I’ve developed a strong value in personal achievement because I’ve really had to conquer some demons (coffee and donuts!) and have learned how good it feels to hold myself accountable. I get a great sense of accomplishment whenever I complete something that required me to stay committed, like training for a half marathon. I believe that most of us must cultivate self-confidence, but that we do it in very personalized ways.

You spend a lot of your time on the road. What’s the one event you participate in that you’ve come to look forward to more than any other?

For the past three years I have had the honor of attending the Susan G. Komen Global Race for The Cure in Washington D.C. Each year 50,000 people from around the world come in support of breast cancer. I get to be on stage and lead this massive group in a warm up before the race starts. And every year I am moved to tears by the stories of survivors and their commitment to end this disease. I doubt my own strength if I were ever challenged like some of these incredible folks. They move me beyond words. I look forward to this event every year.

You provide motivation to your clients on a regular basis, is there something or someone that keeps you motivated throughout the day?

Motivation is the hardest thing for me! People who are self-motivators inspire me and I try to surround myself with them as much as possible. I have had to cultivate self-discipline over the years and I tend to cycle in and out of ideal. Ultimately, I thrive on the feeling I get from a good workout. I become a better person on all levels through exercise and proper nutrition. I’ve learned that I really don’t care too much about what I look like, so the intrinsic values are much more important to me on a day when I’m lacking motivation.

Do you have a favorite exercise or activity?

I have about 10 favorite exercises and activities! That’s like asking a mom of five which child is her favorite! I love them all equally but for different reasons. A few: walking lunges, running, yoga, walking my dog.

What’s the most significant change you’ve observed in the field of health and fitness in the past 10 years?

There are a few changes in the field that are really significant: The shift from “tons of carbs” in the late nineties, to “no carbs” in the early 2000’s, to the smartest place of “selective carbs” right now. I believe carbs are like medicine and we need to be strategic in how and when we eat them. Another change that is really just emerging is the value in wearing shoes that are supportive, but flatter and closer to the ground. I believe a great deal of hip, back and knee issues stem from shoes that have heels, both in regards to athletic and dress shoes. Our hip and leg muscles work best when the heel is close to the ground allowing the ankle more flexion. I promise you will see more athletic shoes being made with lower heel to toe ratios very soon.

As a proponent of proper nutrition, are there any favorite healthy dishes you find yourself making again and again?

Photo uploaded to Flickr by elana’s pantry, some rights reserved.

I have decided that I am the first official Kale Advocate. Kale is probably the most nutritious dark, leafy, green vegetable and has so many health benefits. I believe it is absolutely the best thing you can put into your body. I eat kale every day, sometimes twice a day. Right now I am making this salad all the time:

Raw dinosaur kale
½ Tbsp. Olive Oil
¼ lemon, juiced
pinch of salt

Combine in a bowl and massage the ingredients into the kale with your hands. Add a few dried cranberries – fantastic!

What’s one piece of advice you wish someone had given you?

It took me a very long time to figure out that discomfort is necessary in order to achieve anything worth achieving. There is a big difference between “no pain, no gain” and discomfort. For example,

“…in order for your body to become stronger, faster or leaner, you must challenge it beyond what it is currently capable of, which often means a little bit of discomfort.”

For me, that might mean that I complete one more set of walking lunges when my legs aren’t sufficiently fatigued. It might also mean that it’s uncomfortable when I really want to eat a donut, but I restrict myself because I know it will only derail me. This kind of discomfort is good. It guides you towards a healthier body. I wish that someone had helped me understand this 16 years ago. Although, self-discovery is a very powerful thing, and I’m thrilled that I now understand.

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Run with Rally Foundation as a Rally Athlete at the Walt Disney World Marathon in January 2012

We  wanted to invite you all to join an amazing opportunity taking place at the Happiest Place on Earth—Disney World! Run with Rally Foundation as a Rally Athlete at the Walt Disney World Marathon in January 2012—one of the nation’s premiere races!

Every weekday in America, two classrooms of children, about 46 kids, are diagnosed with cancer. To honor them, Rally is looking for 46 Mommas, Papas or any other supporters of children fighting cancer to participate as Rally Athletes on the Walt Disney World Marathon Weekend Team.

The Rally Athlete Program is the national endurance training and fundraising program for volunteers interested in participating in Full and Half Marathons and Triathlons. The only commitment Rally asks of participants is to train, fundraise and have fun!

By running as a Rally Athlete, you will have access to unique training benefits and multiple fundraising levels to suit your individual needs. Here is what being a Rally Athlete Training Team member offers you:

 

•       Certified Training Coach will provide athlete with training tips on nutrition, injury prevention,  form and technique and available to answer   any questions

•       Opportunity to choose a Rally Kid to run in honor of

•       Guaranteed race number for some of the nation’s premiere marathon and half marathons

•       Free personal online fundraising page to help you easily reach your goals

•       Race weekend events

•       Team uniform including a Rally Athlete cotton t-shirt and a race day dri-fit Rally Athlete shirt

•       An experience of a lifetime and a chance to make a difference in childhood cancer research

 

There will also be several informational meetings around Atlanta for those interested in finding out more!

 

Can’t run in the Disney Marathon? No problem! There are a number of race opportunities throughout the year that will fit your schedule. Please visit www.RallyAthlete.org or contact ester@rallyfoundation.org for more information!

 

New Balance Atlanta is thrilled about this opportunity and encourages you all to take part in the Rally Athlete Program!

 

 

Rally Foundation for Childhood Cancer Research is a 501(c)(3) non-profit organization, which empowers volunteers across the country to raise awareness and funds for childhood cancer research to find better treatments with fewer long-term side effects and, ultimately, cures.

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Pro Footwork: Andrew’s Online Tennis Academy

Playing like a pro starts with the feet. And Andrew Burgess knows the art of effective footwork better than anyone. Over the next few months we’ll bring you videos that simplify movements of the game in four key phases: Ready, Respond, Contact and Recover. Master these moves, and you’ve got the chops for a winning match. Off the court, stay in peak condition with tips and workout plans developed to keep you on top of your game.


Ready

The first phase and starting point for all activity in tennis. Part technique, part mental preparation, these steps set you up with a strong foundation for the next phases of movement.

PREPARATION STEPS
These are the light, flowing 3 or 4 steps that are made prior to forming the athletic base and responding to an opponent’s shot. They are important as they create a position of alertness and fluidity.
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DROP / FLOW
Often called the ‘ready step’, a ‘drop step’ is the movement that proceeds a response. It is a position of athleticism, and efficient, quality movement comes from this stable base. The ‘flow’ version of the step is what the best players perform, combining their athleticism and readiness with anticipation for a quicker, more efficient response.
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ATHLETIC BASE
A position of control and strength that allows for efficient, explosive, multi-directional movement.
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Respond

Getting to the ball requires focus and control. The four basic movements of the Respond phase – shift, shuffle, crossover and run – put your feet in the exactly the right place to execute Contact with the ball.

SHIFT
Shift is the most basic response step and is used when the ball bounces close to you.
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SHUFFLE
When the ball is slightly further away, a ‘double shift’ or ‘shuffle’ is used.
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CROSSOVER
THE most important step in tennis. You can cover the most ground quickly and effectively while not committing the hips, which allows a last-minute change of direction.
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RUN
However, once you are ‘on the run’ is is difficult to recover, and relatively easy for your opponent to keep you there.
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Contact

Your movements in Contact will depend on whether you’re defending your court or challenging your opponent. Master these maneuvers to control the ball by transferring your energy from the ground up.

CONTACT OVERVIEW
The purpose of the Contact phase of movement is to preserve our biomechanics and our stroke action in the best possible way.
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ATTACK
There are three main movements during this first phase of Contact. They all revolve around the front foot moving toward the net.
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BUILD
During this phase of Contact, you want to maintain the rally and gain control of the point by challenging your opponent’s strike zone or movement.
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DEFEND
Learn these four steps with the intention of getting the point back to the Build phase.
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Recovery

The key to an effective recovery is using the crossover step to cover as much ground as possible, then using shift and shuffle steps to get back into position. Recovery is critical to get back to the start of the movement cycle.

RECOVERY OVERVIEW
Decelerating, braking, shuffling and settling are important parts of restarting the movement cycle.
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Cashew Chicken Salad

Cashew Chicken Salad
Ingredients

Serves 1 (1 serving = 2.5 cups salad w/ 3 tablespoon dressing)
Dressing
2 tablespoons lime juice
2 teaspoons honey
2 teaspoons olive oil
Sea salt and pepper, to taste

Salad
3 tablespoons chopped cashews
2 ounces grilled chicken, chopped
2 tablespoons chopped fresh cilantro
1 cup finely shredded napa cabbage
¼ cup sliced cucumber
¼ cup shredded carrots
¼ cup sliced red bell pepper

Ingredients

Prep: 12 minutes / Start to Finish: 12 minutes
Whisk lime juice, honey, olive oil, salt and pepper. Toss dressing with salad ingredients.