Vie Magazine

THE NEW, MO D ER N WO M A N

H O M E WA R D B O U N D

Driven, ambitious, and non-traditional, the new, modern woman is breaking boundaries at the office and redefining what it means to be a wife, mother, and professional.

The idea of a “staycation” is an adventure that can offer a much–needed break from the stresses of everyday life without the financial and time commitment of going on a vacation away from home.

C YCLE SC I ENC E

HOW TO BE CONFIDENT AT THE GYM

Cycling has grown in popularity, this low-impact sport has a wide following on the trails and in the gym. This is a thorough introduction into cycle science.

Though it’s easy to be intimidated at the gym, it’s important to recognize ways to overcome these fears and make that commitment to working out and to your fitness goals.

BAC K W O O D S W O MA N Jennifer Mull, CEO of Backwoods Inc., is an avid adventurer and has developed her business into nine adventure retail stores across the nation.

STRONG OVER SKINNY WIT OVER GOSSIP BALANCE OVER OBSESSION

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w e l l n e s s B AT T L E O F T H E S U P E R F O O D S

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08/12

w e l l n e s s B AT T L E O F T H E S U P E R F O O D S

VIE v. to strive ambitiously and passionately towards your goals.

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DEPARTMENTS FITNESS

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Healthy Body: Strong and Fit

Stability and flexibility is as important to reaching your fitness goals as healthy eating and being active.

The Traveling Runner

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10 Colorado native Christy Mahon beVIE Spotlight: Christy Mahon

came the first woman and the seventh person ever to ski all 54 of Colorado’s 14,000-foot mountains

Making the commitment to maintain your workout schedule even when you’re on the road.

WELLNESS

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ADVENTURE

Staying Local

The growing locavore culture is taking over the country. Learn about shortening the distance from farm to table and ways to support your local farmer.

Healthy Summer Salads

Simple and easy-to-prepare recipes that will liven up your weekly office lunch.

ESSENTIALS

70 Declutter and organize your desktop, Simplify your work life

laptop, and cell phone.

v i e TA B L E O F C O N T E N T S

FEATURES FITNESS

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Cycle Science

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How to be Confident at the Gym

Cycling has grown in popularity, this low-impact sport has a wide following on the trails and in the gym.

This is thorough introduction into cycle science.

Though it’s easy to be intimidated at the gym, it’s important to recognize ways to overcome these fears and make that commitment to working out and to your fitness goals.

WELLNESS

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Homeward Bound

The idea of a “staycation” is an adventure that can offer a much-needed break from the stresses of everyday life without the financial and time commitment of going away from home.

ADVENTURE

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The Backwoods Woman

Jennifer Mull, CEO of Backwoods Inc. is an avid adventurer and has developed her business into nine adventure retail stores across the nation.

ESSENTIALS

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The New, Modern Woman

Driven, ambitious, and non-traditional, the new, modern woman is breaking boundaries at the office and redefining what it means to be a wife, mother, and professional. Read interviews from five woman who embody this new attitude and lifestyle.

[VIE ] n. where strong is the new skinny

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Contributor’s Page

GOOD THINGS COME TO THOSE WHO

WORK

vie CONTRIBUTORS & DESIGNERS

CONTRIBUTORS & DESIGNERS

CA I T L I N WOR K MAN

A LY S S A BASTI E N major / GRAPHIC DESIGN WITH MINOR IN BUSINESS loves / cupcakes, letterpress, shopping, wine fitness favs / morning run, workouts with my mom

SOPH IA B R OWN LE E major / GRAPHIC DESIGN WITH A CONCENTRATION IN ENTREPRENEURSHIP loves / outdoors, horses, dessert, starbucks fitness favs / trail running, weightlifting

major / GRAPHIC DESIGN WITH MINORS IN BUSINESS & ART HISTORY loves / sushi, massages, painting, fashion fitness favs /cycling, scuba diving

JING J IAN major / GRAPHIC DESIGN WITH A MINOR IN CHEMISTRY loves / dunkin donuts, book binding, oyster mushrooms fitness favs / yoga, lifting weights

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Resources

Information on how to discover and enjoy more local foods.

LOCALHARVEST www.localharvest.org Features an extensive search-by-ZIP database of farms, CSAs, farmers’ markets, restaurants and co-ops, as well as an extensive online store.

CHEFS COLLABORATIVE www.chefscollaborative.org A nonprofit organization created to help restaurants run healthy, sustainable operations. A great source for finding restaurants commited to local foods.

GREEN PEOPLE www.greenpeople.org This useful compendium offers searchable listings of CSAs and co-ops, as well as a host of other “eco-friendly and holistic health products.”

STAYING LOCAL 8

Big buildings and heavy traffic don’t preclude tasting regional produce, supporting small farms, and eating like a local. More and more people these days— not just chefs —are developing an appreciation for farmers’ markets. In fact, some of these local spots are even becoming tourist attractions.

REAL PEOPLE EAT LOCAL www.realpeopleeatlocal.com Features an extensive guide to eating locally, including tips and etiquette. A great primer for beginners.

Closer to Home Joseph Hart Talk to folks who eat locally grown foods and eventually you’ll hear the Tale of Two Tomatoes.

It goes something like this: One tomato grows up in a distant field with thousands of siblings in dirt that’s soaked in chemical fertilizers. He’s bred for uniformity and durability. (He’s bound for a supermarket a thou- eaten within the week. Her flasand miles away.) He’s spritzed vor? Unforgettable. There are with bug sprays and herbicides, plenty of great reasons — from and he’s picked when still unripe easing environmental strain to and boxed up for the truck. Poor supporting local economies — to guy doesn’t taste that great. eat locally grown foods. But the The other tomato is raised on a small family farm. She’s an heirloom variety that produces oddball shapes and sizes. She’s rooted in rich, healthy soil. When she’s ripe, she’s picked and delivered to a nearby farmers’ market and

tomato taste test trumps even the most reasoned arguments. It’s hard to think of anything else when you’re enjoying a delicious, vine-ripened tomato.

That sounds good, you say. You want better-tasting food that doesn’t burn a lot of petroleum to get to your table. There’s just one problem: Where do you find it?

Perhaps you live in a metropolitan area where local foods are hard to come by. Or maybe you’re surrounded by sprawling supermarkets that source their food from who knows where.

And you’re certain you’ve never

seen locally grown foods on the menu at the chain eateries that dominate your neighborhood.

Don’t despair. Here are five progressive steps on the road to eating more local food. The best part of the journey is that there’s no “right way.” There’s no calorie counting, no guilt, no approved brand. Just some tips for following your appetite to a healthier and more enjoyable relationship with food — and the folks who produce it.prevent the excessive inflammation seen in joint pain and injury. So it’s feasible, Berardi says, that this could lead to small improvements in recovery.

5 STEPS TOWARD EATING LOCAL 01 Look for a restaurant that uses local ingredients.

02 Find one locally made or grown food.

03 Try a co-op, farmers’ market or natural foods store.

04 Become part of a communitysupported farming project.

05 Grow some of your own food.

w e l l n e s s S TAY I N G L O C A L

The Greatest Farmers’ Market in your Area Big buildings and heavy traffic don’t preclude tasting regional produce, supporting small farms, and eating like a local.

1 Ferry Plaza Market San Francisco, CA

2 Santa Fe Farmers’ Market Santa Fe, NM

MOST UNUSUAL FIND:

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Korean-style street snacks

Some 85 vendors and growers spread out around the waterfront Ferry Building on Saturdays in San Francisco, the No. 7–ranked city for markets in the America’s Favorite Cities survey. Wellknown local chefs (like Annie Somerville and Craig Stoll of Delfina) vie here year-round with home cooks for specialty ingredients.

MOST UNUSUAL FIND: Jujubes [desert fruits]

Distinctly southwestern produce is on display at this Saturday market in Santa Fe’s rail yard, where 100 vendors gather to sell locally grown white sweet corn and blue-corn posole; bolita beans and mesquite cactus honey; buffalo sausages; heaps of organically grown dried chiles, including ancho, guajillo, and habanero; and more than 100 heirloom tomato varieties.

4 Crescent City Market New Orleans, LA

5 Green City Market Chicago, IL

3 St. Paul Farmers’ Market St. Paul, MN

MOST UNUSUAL FIND: Unconventional pastries and baked goods

True locavores haunt the 167 stalls of St. Paul’s downtown Saturday market, and for good reason: every farmer and producer selling here comes from within a 75-mile radius of the city (a top 10 vote-getter for markets in our AFC survey). Top-selling springtime wares here include organic asparagus, and veggie- and flower-plant seedlings for gardeners.

6 Portland Farmers’ Market Portland, ME

MOST UNUSUAL FIND: Goat-meat cuts, summer sausages

In NOLA, a foodie town that claims the No. 3 position on our America’s Favorite Cities Survey, chefs from some of Louisiana’s best restaurants (including Donald Link from Herbsaint and Cochon) stroll for ingredients at this market held on Saturday mornings in the downtown warehouse district.

MOST UNUSUAL FIND: Grass-fed, hormone-free elk meat

The south end of Lincoln Park comes alive with sustainably minded farmers and producers every Wednesday and Saturday (the market moves indoors to the Peggy Notebaert Nature Museum during the winter).

The 55 stalls—stocked year-round with everything from organic microgreens to artisanal cheeses like butterkase—draw many of Chicago’s best chefs.

MOST UNUSUAL FIND: Lacto-fermented foods

The 30-odd growers and producers who gather on Saturdays in downtown Portland’s Deering Oaks Park are carrying on a tradition that goes back more than two centuries (the city’s first farmers’ market opened in 1768). Today, foodies come for the wide array of organically grown vegetables.

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VIE SPOTLIGHT Christy Mahon 10

On May 16, 2010, Colorado native Christy Mahon became the first woman and the seventh person ever to ski all 54 of Colorado’s 14,000-foot mountains, affectionately known as the “Colorado 14ers.” Because she kept her mission under the radar, her victory came as a surprise to many. Not to her husband, Ted Mahon, though, a mountaineer and ski instructor who accompanied her on every climb and descent.

By Laine Bergeson When and how did climbing all these huge mountains become a goal?

CM I finished hiking all the 14ers in Colorado in 2004. Ted had also hiked them all and was on a mission to ski them. By the time hwe finished in 2008 (he was the third person ever to do so), I had already skied over 30 peaks with him. At this point, I thought I might as well try to ski all 54 of them myself. And that is when skiing the 14ers became my own project.

Did you have to follow certain criteria to make your accomplishment official?

“...you can do anything and become anyone you want to if you just put your mind to it...”

CM Skiing the 14ers does come with certain guidelines and ethics. The most universal guideline in the sport is that you have to ski down from the summit.

A few of the harder peaks involved down-climbing rocks or a ski repel. But for the most part, you need to have your skis on for the entire descent.

It’s also important to document the project with photos, dates and route descriptions. I am lucky to have Ted as a partner because he is an excellent photographer and taught me to track this information early on. We also have a great Web site, www. stuckintherockies.com, in which we could share this information easily with others.

adventure VIE SPOTLIGHT

Did you have to follow certain criteria to make your accomplishment official?

CM Skiing the 14ers does come with certain guidelines and ethics. The most universal guideline in the sport is that you have to ski down from the summit.

A few of the harder peaks involved down-climbing rocks or a ski repel. But for the most part, you need to have your skis on for the entire descent. It’s also important to document the project with photos, dates and route descriptions. I am lucky to have Ted as a partner because he is an excellent photographer and taught me to track this information early on. We also have a great Web site, www.stuckintherockies. com, in which we could share this information easily with others.

The last mountain you climbed — the 54th — put up some resistance.

CM It sure did. Capitol Peak ended up being my last ski descent and was both mentally and physiwriously tough mountain so I tried not to leave it for last, but that didn’t really work out. I had two failed attempts on the peak, one due to snow conditions and the other due to being really sick. Skiing Capitol is really involved, not just because of the steepness and exposure, but also because the approach is long and tedious. We had to start at the trailhead at 12 a.m. and ski for almost seven hours before even getting a look at the actual ski line. It is a big day and takes a lot out of you.

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Did you ever doubt yourself? Did you ever question your goal?

CM I did, especially surrounding my failed attempts on Capitol. That was a real test of will and self-confidence. But in the end it strengthened my devotion to completing the project. Around this time I questioned whether or not I should be attempting a route with such big consequences. I worried for myself as well as my partners. I was concerned about putting myself in a position that was beyond my ability. But I proved to myself that I was an experienced enough skier and mountaineer to pull it off, and that was an awesome feeling.

CHRISTY & TED’S WEBSITE stuckintherockies.com

To learn more about all of Christy’s adventures during her 14er challenge, check out their website for lots of photos and trip play-by-plays.

Did exploring the edge of your own abilities change your perception about what’s possible for you?

CM I didn’t necessarily have low self-confidence before —­but skiing all the 14ers definitely strengthened my confidence. Like with any goal that you achieve, it motivates you and pushes you to do things that you might not have believed you could do. I am not a particularly gifted athlete. I just try very hard. I work hard and put in the time it takes to achieve my goals. Becoming the first woman to ski all of Colorado’s 14ers taught me that you can do anything and become anyone you want to if you just put your mind to it. This has also made an impact in my career and relationships. It has been an incredible journey.

TWENTY YEARS FROM NOW YOU WILL BE MORE DISAPPOINTED BY THE THINGS YOU DIDN’T DO THAN BY THE ONES YOU DID DO. SO THROW OFF THE BOWLINES.

MARK TWAIN

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SAIL AWAY FROM THE SAFE HARBOR. CATCH THE TRADE WINDS IN YOUR SAILS. EXPLORE. DREAM. DISCOVER.

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w e l l n e s s B AT f eTaLt u ErO e FH O TH ME EW SU AR PE D RBFO OU ON DD S

HOMEWARD BOUND

Late last summer, after my long-term relationship came to a sudden end, I was forced to cancel a much-anticipated cooking vacation

BY KELLE WALSH

to Italy. I was in desperate need of a break, but had little capital and no clue where to go on such short notice.acation to Italy. I was in desperate need of a break, but had little capital and no clue where to go on such short notice.

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THE IDEA OF THE “STAYCATION” — VACATIONING IN YOUR OWN COMMUNITY OR REGION — MADE ITS WAY INTO THE MAINSTREAM LAST YEAR.

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f e a t u r e H O M E WA R D B O U N D

TAKING THE

UNPLUGGED VACATION As I brainstormed my getaway possibilities, it dawned on me that I still hadn’t explored much of the San Francisco Bay Area, where I had moved 16 months earlier. So I decided to cut my original vacation time down to a week and explore my new city with the curiosity and excitement of a tourist. I was going to take a staycation, and I couldn’t wait.

The idea of the “staycation” — vacationing in your own community or region — made its way into the mainstream last year, as everything from milk to fuel prices spiked.

“Money just doesn’t go as far,” says Vicki Schot, a budget counselor in Santa Cruz, Calif.

Staycations offer individuals the opportunity to spend quality, nonworking time enjoying ourselves without the hassle and expense involved in complex travel arrangements.

Rather than spend money on airfare and accommodations, we can use it to explore places and activities that our hectic schedules and “I can do it anytime” reasoning often keep us from experiencing (and enjoying) at all.

From hiking and kayaking at regional nature preserves to indulging in weeklong wellness experiences, a staycation — like any getaway — can be as active or leisurely as you desire. It just takes a little planning, an open-minded attitude and a sense of adventure.

BEFORE YOUR DISCONNECT Take these steps to alleviate any pangs of guilt you might have about unplugging from the office:

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Leave out-of-office messages on email and voice mail explaining that you’ll be out of range until your return; provide a backup contact in case there’s an urgent request.

Prep colleagues for your absence.

Before you depart, role-play how they might respond to urgent matters.

03

Make a list of true emergencies that merit interrupting your vacation (if you can be reached).

04

Schedule one or two check-in times with a coworker so you can call for brief but productive updates.

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The Hybrid “Staycation” Many of us enjoy a mixture of activity and downtime on vacation, and this is where staycations really hit the mark. You can combine active outings, such as trail riding, a trapeze lesson or kayaking a local river, with quieter activities that feed your need for reflection and relaxation.

When Catherine Gulliver, a sales rep for a market research firm in Boston, discovered that she’d lose vacation time if she didn’t use it, she decided to take a week off to enjoy Newburyport, the coastal community where she had moved a few years earlier. She didn’t want to be too ambitious, but she had a few things on tap, including spending time at the beach, painting, and exploring the town and some nearby parks.

18 APPS FOR FINDING YOUR ADVENTURE

RUNKEEPER PRO iPhone ($.99) Outdoors Worldwide is for outdoor enthusiasts who want to use their iPhones for hiking, biking and climbing anywhere in the world. GPS navigation functions provide a secure way to explore the great outdoors with detailed and accurate maps.

TRAVEL ALTIMETER iPhone ($.99) View your altitude on stunning landscapes that adjust according to your local time of day.

PARK MAPS iPhone ($1.99) GPS enabled maps of over 250 U.S. National Parks, monuments, and Recreational areas.

One afternoon she took a 30-mile bike ride. She spent hours walking on the beach and snapping pictures around town, and in the evenings painted the images she captured. She spent an entire day creating a vision board for her future. She also hosted a few guests and was able to cook and entertain, which she seldom “People are always looking for good deals and has time to do. “I was like a ways to supplement longer vacations with lady of leisure in my own home,” shorter ones,” says Cathy Keefe, a spokesshe says. person for the Travel Industry Association.

“People now know that they can stay closer to “It was definitely relaxing,” she home and still have a lovely, restful experiadds. “It was just really nice to ence in their own backyard.” take time to do these things. And it gave me an appreciation for At the end of my staycation, I was definitewhy other people vacation here.” ly rejuvenated. I packed in a lot of activity while balancing it with enough downtime With time, the economy will that I didn’t burn out. I also realized how undoubtedly improve. And much more there is to explore — right here though far-off locales will never where I live. lose their allure for those with wanderlust, travel-industry experts suspect the staycation also has staying power.

f e a t u r e H O M E WA R D B O U N D

Plan Ahead The challenge of a staycation, of course, is fighting the temptation to just hang out at home or tackle the chores on your to-do list.

RELAX AN D RECH ARGE When Scott and Lisa Kee’s 14-year-old twins were away on winter break last year, they had a rare week to themselves. The Plymouth, Minn., couple thought about going somewhere, but with the cost of airfare and hotels, they instead decided to treat themselves to a rejuvenating week at home.

“I asked myself,” recalls Lisa, “‘What would an ultimate day at Canyon Ranch be like, and how can we do it at home?’ I wanted our house to feel like a luxury breakfast, a massage or a leisurely resort and spa.” walk before an afternoon of relaxation — reading, napping and simply To conjure up the retreat- being together. “We totally detached like atmosphere, Lisa set out from email and paying bills, and concandles and bath salts, and centrated the way you do on vacation,” indulged by hiring a clean- Lisa says. “It was so amazing to feel ing service on the first day. that relaxed — it was one of the best They also visited their local weeks of my life.” food co-op and stocked up on healthy, whole foods so they Getaways like the Kees’ offer the rewouldn’t be tempted by junk juvenating luxuries of retreat centers food or take-out. and spas without the stresses and expense of travel. They also allow time Each morning, Lisa attended to reestablish the self-care regimens a nearby yoga class, while that often get neglected in daily life.

Scott went cross-country skiing. They’d then meet up for “I spent the whole week concentrating on ‘healthy’ me,” Lisa says, “and I learned a lot about my body and how the fuel I put in it affects my energy output. It was such a positive experience.”

Set a budget

If you only have $500, figure out what you can do for that amount. Maybe your staycation will include one splurge — a nice dinner, a day at the spa or a concert.

Plan for it. Make reservations and buy tickets in advance.

Establish rules Setting ground rules upfront, will eliminate the urge to check your work email or whittle away the morning in front of the tube. Let your kids help decide what activities will make your staycation special.

Do some research

State tourism offices are great resources for ideas about activities and events in your area, as are chambers of commerce, and local and regional newspapers, magazines and Web sites.

Create an itinerary Having a schedule of fun activities will reduce the chances of falling into weekend mode and keep you looking forward to each day.

Hold the phone If you really want to feel like you’re away from it all, have the post office hold the mail, and put a message on your voicemail and email that you’re on vacation.

Be flexible

Plans change. The weather doesn’t always cooperate.

Allow yourself some leeway for spontaneity, fun and whatever feels right at the moment.

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EIGHT WAYS TO GET MORE TIME OUTSIDE If you’re having trouble finding time to get outdoors, try these close-to-home micro-excursions.

01

Sip your morning tea.

02

Take a nap.

03

Have lunch.

04

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Grab your morning paper and read it outside with a cup of coffee or tea. Or consider a workday ritual that gets you out for an afternoon sunshine break.

All you need is a towel, blanket or a hammock and a nice patch of shade.

It’s easy to catch some z’s, or perhaps just watch the clouds roll over.

Instead of sitting at the kitchen table, the office cafeteria or your desk, take your lunch to a local park, your office building’s outdoor bench or your own backyard.

05

Pay bills.

06

Make calls.

07

Play games.

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Watch the stars.

Connect with friends.

Forget that after-work drink. Going for a walk or jog with a pal is a great way to catch up, get exercise and cover some new ground.

Who says you need to sit at your desk to do basic household tasks? It’s just as easy to take your bills outside and enjoy some fresh air while you catch up on business.

So you’ll miss out on some of the sounds of nature, but taking and making even a few of your daily phone calls outdoors on a cordless gains you at least a change of scenery and a little sunshine.

Want more quality time with your kids? A simple piece of chalk can provide hours of entertainment, whether you use it to play hopscotch or tictac-toe, or just to draw pictures on the sidewalk.

Stepping outside at night to see the moon and stars can change how you feel about your day.

f e a t u r e H O M E WA R D B O U N D

SMART MEDITATING TIPS Listen to your body and stretch where you are tight.

Stretch the front of your body to lengthen shortened muscles.

Maintain what’s known as a “general stretching program”: Stretch for at least 20 minutes, at least three times per week.

Consult a professional to assess chronic overuse patterns that may require specialized stretching.

LUXURY WITH OUT A L A PTOP Few things intrude on your tranquility and trigger workplace recollections more readily than overhearing someone discussing business, which is why it makes sense to choose a destination that actively discourages connectivity.

“Many of our guests are executives with heavy workloads, and they need their downtime,” says Susan Howarth, Little Palm Island’s marketing and sales net connections is easier “when you have the director. “Our pool attendant excuse that you’re on a remote Florida Key,” once received a standing ova- says Howarth. tion for asking someone who was breaking the cell-phone So just how isolated do you need to be, and rule to take their conversation how assiduously must you avoid the distractto their room.” ing dings and beeps of modern technology? It Of course, even without such rules, throwing off the shackles of 24/7 Inter-

depends on how you are wired. “If you check messages once or twice it probably won’t destroy your vacation,” says John de Graaf, executive director of Take Back Your Time, a U.S.Canadian initiative challenging the epidemic of overwork and overscheduling. “In fact, some people feel more secure and can relax better if they check in with the office occasionally. But if you get in the habit of connecting all the time, it’s just not going to feel like a vacation.”

Want to really detach from the outside world?

A ­meditation retreat is the ultimate unplugged experience. Taking a mental vacation from your BlackBerry is freeing and helps you be more connected to the world and free from the stress of the mind.

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Whether you tackle a long-distance trail in its entirety or savor it in sections, backcountry hiking takes planning.

Tethered

by Technology You don’t have to be a lawyer or a high-powered business executive to be distracted by cell phones, emails, pagers and text messages while on vacation.

With technology always at our fingertips, it’s easy for most of us to check in when we’re supposed to be checked out.

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Unfortunately, staying connected prevents us from truly enjoying the benefits of time away from the office, including feeling more relaxed and rejuvenated. Yet, about one in five Americans works while on ­vacation, according to a 2004 study by the Families and Work Institute.

One easy way to unplug is to visit a remote wilderness area, where TV and Wi-Fi are absent. “Being

in the wilderness renews your spirit,” says Salmon River Rafting’s owner, Wayne Johnson, who has worked as a river guide on some of the nation’s most remote rivers for 43 years. “It takes three to four days to shed your civilized skin and really relax into the rhythm of nature,” he says. “When you no longer have to keep up with world events or emails, there’s time for individual contemplation.”

In the wild, you escape the drone of machines and leave behind everyday conveniences, such as showering. But you don’t have to relinquish all the comfort and safety of civilization.

DESIGN YOUR OWN RETREAT You can save money and take a personalized approach by embarking on your own retreat.

Sink into nature.

Find a retreat center or cabin in a natural setting that’s comfortable and free from modern-day distractions.

Explore on your own or with like-minded friends.

Either way, plan free time, and consciously focus on your mission.

Set aside adequate time.

Plan to spend at least two to five days. It can take 24 hours to relax into retreat mode.

Decide what to cover.

Before you depart, read an inspirational book that suggests exercises.

w e l l n e s s B AT T L E O F T H E S U P E R F O O D S

Find great adventure-based activities in your own community and region.

TAKE DAY TRIPS Identify regional or state parks within a one- or two-hour drive from where you live. Pack a lunch and then spend the day hiking and exploring.

BE AN ATHLETIC TOURIST Be an athletic tourist. Visit www.active.com for a schedule of athletic events in your community, then join other locals in traversing the area’s streets and trails.

BECOME AN EXPLORER Become an explorer. Buy a hiking- or biking-trail guide, subscribe to www.trails.com, or contact your local Sierra Club chapter for insight into natural areas you haven’t yet experienced.

CHALLENGE YOURSELF Take a class with the money you save by not leaving home and learn to kayak, rock climb or golf. Learning something new will shake up your usual home routine, and you may just discover a fun, new hobby.

HIT THE CLUB If you belong to a great fitness center or athletic club, plan to spend a whole day there soaking up fitness classes, saunas, spa services and other amenities for which you don’t usually have the time.

GO ON RETREAT Look for yoga, fitness, detox or meditation retreats going on in your community or region. Do a quick Web search to see what’s coming up near you.

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LET’S SPIN: SCIENCE OF

THE CYCLE

BY JEANINE LINN

Group indoor cycling was invented by endurance cyclist Jonathan Goldberg in the 1980’s. Group cycles simulate actual road conditions. Riders are lead through routines designed to simulate terrain and outdoor riding.

Music, visualization, and enthusiastic coaching guides students through rides that best suit their fitness level and goals.

feature CYCLE SCIENCE

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CYCLE OVERVIEW/ HEALTH BENEFITS

ALL ABOUT THE RIDE

CYCLING TAKES YOUR RIDE OUT 26

OF THE GYM TO THE OUTDOORS, MOUNTAINS, AND HILLS BY TERRAIN ASSOCIATION.

I have to admit I was a little skeptical about the Spinning program when I first heard about it. I can understand the allure of riding with friends on the local roadways, but cycling in a packed exercise room? And going nowhere? Boring.

Of course, I was wrong. Granted, the scenery remains the same, but the ride changes constantly. The Spinning program keeps your mind engaged while vigorously challenging your body. The Spinning program is an excellent adjunct to my road cycling because it accurately replicates the feel of my bike–from the fit, the resistance type of pedaling, and movement in and out of the saddle. I have recommended it to the elite-level cyclists that I work with on the U.S. National Team as an addition to their off-season riding; it offers them a total mind and body training program.

The lack of concerns for handling and road safety allows you to do both mind and physical work. The guided visualization and music make it a motivational, inspirational workout.

Together, the Spinning program and heart rate monitoring allow developed sophisticated training programs, which lead to increased levels of fitness.

The pattern of force applied throughout the complete pedal cycle begins at the top dead center (TDC). Your force output during cycling has been shown to change constantly during one revolution.

Figure 1 is an example of changes in the various work forces as the crank rotates through the 360 degrees of the crank revolution for a cyclist riding while seated. The figure represents one complete leg cycle at 20 points (about 18 degrees apart) in the crank revolution. The cyclist is pedaling about 100 rpms with close to maximum power output for a steady-state ride of four minutes. The crank (dotted line) and the pedal (short bold line) are shown in correct relationship to each other during cycling. The angle of the pedal with respect to the arrow is called the ankling angle. The size of the force being applied to the pedal is shown by the size of the bold arrow and is proportional to the force being applied to the pedal.

t

PEDALSTROKE MECHANICS The two well defined phases are the up stroke and down stroke. The two strokes mst be evenly executed moving in parallel planes. To practice, vizualize that you are drawing a perfect circle with your feet.

01

03

05

02

04

06

Top Neutral

Vertical Down stroke

Backward Pressure

Bottom Neutral

Vertical Up stroke

Forward Pressure

01

04

An effective and userfriendly program, which simulates an outdoor ride.

Effective use of intensity training to maximize workout time

02

05

Correct ergonomic postures and drills to help cyclists improve on technique.

Workouts created by cyclists formulated to add variety to an outdoor cyclist’s program.

03

06

A safe and individualized instructional approach to group indoor cycling

Improved strength, endurance, flexibility and unity between mind & body.

feature SCIENCE OF CYCLE

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Cycle Shoe Features Don’t be confused when buying cycle shoes. Features of each style vary according to the method of biking.

Hard shoe/ sole, thin tread, & three-hole cleats

ROAD CYCLING

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Soft shoe fabric, thick tread, & cleats to match pedals.

MOUNTAIN BIKING

Hard shoe/ sole, little to no tread, two hole cleats to match bikes

SPIN CLASS

ROAD BIKE

CYCLE GROUP CLASS & THE OUTDOORS The technique of indoor cycling classes are based on road bike enthusiasts. Classes alleviate confusion through implementing similar strategies. Learn the fundamentals.

feature SCIENCE OF CYCLE

“The Spinning program accurately replicates the feel of my bike–from the fit, the resistance type of pedaling, and movement in and out of the saddle.”

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BODY POSITION

HANDLEBARS

THE SADDLE

FORE AND AFT

Maintain a neutral spine with a hinge at the hips. Shoulders, neck, and arms relaxed with proper alignment through the wrists.

Both, the shoulder girdle and cervical spine should be kept in neutral alignment. Flat feet should be maintained throughout the entire pedal rotation.

Bars should be positioned level or higher than the saddle. Elbows bent and shoulders at 90 degrees.

Height should be determined by comfort though low back and hip flexibility. It’s important that cyclists don’t rely too much on them for stability so the power exerted is entirely in the legs.

Top of the saddle Should be level with the iliac crest (hip) 5-15 degree bend in the knee as it extends down into the 6’oclock position. Hips are rocking with each pedal stroke, the saddle is too high. Bowed knees outward indicate the saddle is too low.

The knee should never be locked.

Front of the Knee cap (patella) should be in line with the middle of the pedal at the point where the crank arm meets the pedal If the cyclist can’t see their toes, the saddle needs to be shifted back.

Similarly, if they can see their entire foot, the saddle should come forward. Knees should not extend beyond their elbows.

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CYCLE PEDALS Pearl Izumi ($40 - $90), pearlizumi.com

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INSULATED BOTTLES

SHOE CLIPS

Camelbak Chill ($12),

Shimano ($30),

camelbak.com

rei.com

“THE BICYCLE IS JUST AS GOOD COMPANY AS MOST HUSBANDS AND, WHEN IT GETS OLD AND SHABBY, A WOMAN CAN DISPOSE

SHOE STYLES Varied Brands The cost of cycle shoes vary according to style and quality of the shoe. Professional athletes spend near $200 on shoes. Affordable shoes also range from $60 - $90.

feature SCIENCE OF CYCLE

The Best Cycle Gear.

What and where to buy.

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OF IT AND GET A NEW ONE WITHOUT SHOCKING THE ENTIRE COMMUNITY.�

Ann Strong, Minneapolis Tribune, 1895

Cycle bikes were created to simulate the conditions riders would face with road cycling. Features of the ride include changesin terrain, seat positions, technique, strength, and endurance work. All these aspects are incorporated into group fitness routines.

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DON’T SIP. 32

GULP.

w e l l n e s s B AT T L E O F T H E S U P E R F O O D S

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HYDRATE WITH US.

HOW TO BE CONFIDENT

AT THE GYM

BY JING JIAN

Many women are reluctant to come back to the gym with a spread of reasons accompany it, one among that is to feel like an outsider when it involves the gym. This happens naturally, as a result of most gyms are dominated by men therefore typically cause you to feel inferior when it involves the gym. Here are four steps that may assist you to not hesitate to come back to the gym once more.

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If you get nervous about going to the gym, you are not alone.

There is a level of scrutiny at the gym that makes most women feel immediately intimidated by both sexes—the women who might be more athletic than you and the men who act like they own the place.

This is natural, you are on display at the gym, the improvements you're hoping to make are out there for everyone to see, people are scrutinizing how you look, what you are wearing, what exercise decisions you are making, and even how you are executing these workouts. At least that’s what goes through your mind before you postpone going to the gym. Yet again.

But the reality is, even though there is a significant level of intimidation you have to overcome even before stepping through those doors, it is the first step towards the right direction.

LADIES: HOW TO BE CONFIDENT

AT THE GYM INTRODUCTION

“Our bodies were created to move,” says Sally Edwards, MS, founder

Accomplishment leads to self-confidence

of Heart Zones training company in Sacramento, Calif., and author of The

written by natasha aymer

Press, 1999). “When you don’t move, you’re violating the principles

Heart Rate Monitor Guidebook to Heart Zone Training (Lifestyles 4-Heart of physiology.”

BEFORE YOU GO TO THE GYM Take these steps to alleviate any pangs of anxiety you might have about going to the gym:

Part of excercising is a state of mind. When you stick with a routine for more than a few weeks, working out becomes a habit. And as you begin to see results, your self-confidence and motivation build, making it easier to keep moving day after day. But there are also plenty of physical changes that contribute to the cumulative it-gets-easier effect.

Your heart pumps more efficiently. Your circulation improves. Your muscles take longer to fatigue. Your body may get lighter, more compact and easier to move through space.

“These are tangible rewards that can propel you forward in your fitness, making it harder to revert to your former sedentary self,” says Rachel Cosgrove, Santa Clarita, Calif.–based trainer and author of The Female Body Breakthrough (Rodale, 2009).

Pay attention to those payoffs, and before long you’ll find it tougher not to exercise. Here are nine motivating ways that your body conspires to help you keep getting stronger and fitter by the day.

01

Make a commitment to working out. Research what you

need in a gym. Go to the gym for the right reasons.

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Do what feels right for you.

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Put yourself first.

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Go in with a plan.

Choose a workout that you can be passionate about, and make sure to go on your own schedule.

Pump yourself up with a great playlist and only focus on yourself. It’s okay to be selfish.

Plan out what you want from your workout even before you step through the front doors.

Self-confidence comes as the result of believing you can accomplish the things you set out to do. And from the day you begin an exercise routine, you’re “As people start an exercise program, they may have proving to yourself you can do just that. Each chala number of negative associations,” Cosgrove exlenge you overcome results in an influx of feel-good plains. “You may be telling yourself, ‘I don’t have thoughts and emotions. time for this’ or ‘This isn’t my idea of fun.’ But then, after you work out, you feel a sense of accomplishment. You realize you can do it. You may notice you sleep better that night and wake up with more energy the next day.” Over time, as you successfully complete more workouts, those positive associations begin to outweigh the negative ones, and your confidence skyrockets.

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make a commitment

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This was certainly true for Ronnie Martin, 55, of Atlanta, Ga. Martin wanted to lose 15 pounds and regain the energy she felt in her 20s and 30s. Yet, overcoming her negative associations with exercise was tough at first, she recalls. “It took me a while to internalize the desire to work out,” she says.

Martin used the gym’s computerized system to track her progress — and supply motivation. “My gym posts a list of the top 10 exercisers based on frequency, duration and intensity of workouts each month, and my goal was always to be on that list,” she says. She quickly made the list and noticed her energy rebounding and her self-esteem improving.

“I reached my goal weight, and I’m finally at a point where I’m comfortable with my body,” she explains. “I no longer try to hide under big clothes. I’m even comfortable wearing sleeveless shirts — it’s been a very long time since I did that.”

Research suggests that this boost in selfconfidence is not just a result of improved body image, though. A 1997 study published in the Journal of Behavioral Medicine followed middle-aged men on a walking program over the course of five months. As their aerobic capacity grew, the participants also gained significant increases to their “physical esteem.”

“As I drove to the gym, I’d be thinking, ‘I don’t want to do this.’ Yet, once I arrived, it was fine.”

Go for the right reasons

Visit vie.com for details

COSTS OF A GYM MEMBERSHIP The average is $40-$50 a month, which totals to around $800 a year. If you are making such a financial investment, you owe it to yourself to be committed

If you are going to the gym to make your boyfriend happy, or even to make an ex regret every day he’s no longer with you, your results will most likely be temporary. These little reasons might be great little motivators to get you to sign up for a gym membership, maybe even attend a few classes, be enough drive to run a few laps around the track even, but every benefit will probably be at best short-term. Why? You want to associate the gym as a place of comfort, a great stress reliever after a hard day’s work or just a place where you can be as selfish and self-focused as you want. It shouldn’t have the unnecessary pressure of being a place that constantly reminds you of your own insecurities because of what someone else thinks, even if it is a loving boyfriend.

Your reasons for working out will be different from anyone else, and it might even fluctuate month by month or even week by week, but you want those reasons to be about you, and no one else. After all, you’re the one that has to sweat on the treadmill and lift every weight, you are also the one that will notice the most difference in your body.

You want to be comfortable with your reasons even before you decide to go to the gym.

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Research what you want in your gym Not all gyms are created equal. And the task of choosing one has many factors you should be mindful of.

What budget do you want to stay within?

What facilities are important to you?

(Sauna, spa, pool, classes, weight room, juice bar, personal training, tennis, basketball, volleyball, outdoor track, indoor track?)

Do you want to join with a friend or your family for extended benefits?

How far are you willing to drive?

What times do you want to work out?

Does the gym open early enough or stay late enough for your busy life?

What kind of workout would want to eventually reach? (training for a marathon, living weights, doing yoga)

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02 do what feels right for you

Research what works for you This also applies to the workouts you decide to do. Most of the insecurity women feel at the gym is largely due to not knowing what to do at the gym. After all, it’s easy to become overwhelmed with all of the possibilities and get scared about stepping into a weight room full of guys in cut-off t-shirts. You are not alone in those fears, but understand that whatever you do, you have every right to be there as any other person there.

If you like following a schedule and only have an hour every day to work out, maybe taking classes is the way to go.

Try a few different classes, even those outside your comfort zone because you might be surprised what your body responds to.

If you feel anxious about going the gym because you only

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know how to run on the track or the treadmill, maybe look into personal training. It is useful to get a professional’s help on form so that you prevent injuries, but it also gives you the confidence to do strength training.

If you just need some time to rejuvenate and reenergize, than exhausting yourself on cardio machines might not be the way to go, and doing something a bit more controlled and relaxed like doing laps in the pool or taking a yoga or pilates class might be the way to go.

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“If you are nervous and unsure then that is exactly how you will appear. Rather than sticking out like a sore thumb, try to act like you know what you’re doing.”

CAMELBAK WATER BOTTLE

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You decide your schedule If you feel anxious, don’t go. If you start treating the gym as punishment, a place where you have to “work off” the last 1,000 calorie meal you over-ate, then you will never view the gym positively. Don’t try to force yourself to go four or five times a week if that doesn’t work with your life, let the gym become an escape that you look forward to, and if you only have forty-five minutes three days a week, that’s a great start.

NIKE RAZORBACK TANK

Wear what makes you feel good You know how great you feel when you look good, when you step into work knowing that your cute navy blazer is tailored to your body, your nude heels are gleaming and accentuating your legs, your hair is laying perfectly in a casual bun. This confidence applies to the gym. Buy fitted clothing that makes you look and feel great. And make choices that really highlight your body. If that means buying certain brands and spending a little more on fitness clothes, than do it.

Though there’s probably little difference between a workout shirt you get from TJ Maxx and a department store, sometimes it’s okay to be superficial. If wearing a nike razorback tank makes you feel good and is just a little bit more of a confidence booster, than it’s definately worth the money. Think of it as another investment going into your toned-shoulders fund.

UNDERARMOUR YOGA CAPRI

NIKE SHOCKS

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Apps that motivate your workout RUNKEEPER PRO

IFITNESS

THE PERSONAL TRAINER

iPhone ($1.99), www.runkeeper.com

iPhone ($1.99), www.medicalprod.com

iPhone ($0.99), www.thescoutingsolution.com

A cheaper alternative to a sports

With a catalog of more than 300

This app offers 20 strength-training

watch, RunKeeper Pro lets you track

exercises, iFitness is a favorite

programs designed by certified train-

your distance and pace via the built-in

among beginning and intermediate-

ers — basic routines that are great

GPS on your iPhone. You don’t even

to-advanced weightlifters. It divides

both for those new to weightlifting

have to look at your phone — the app

exercises by muscle group, making

and for hardcore lifters who want to

announces this information through

it easy to put together a great core,

regularly swap out their routine.

your headphones at regular intervals.

upper-body or lower-body workout.

f e a t u r e H O W T O B E C O N F I D E N T AT T H E G Y M

Make yourself a workout playlist Music can help you focus on your workout and help you eliminate self-conscious thoughts. It can help motivate you and help you push through difficulties in your workout. Check out vie.com to download your next music playlist.

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03 put yourself first

Playlist Flor Rida & Sia Wild Ones 129 BPM Allstar Weekend Dance Forever 125 BPM The Wanted Glad You Came 127 BPM Fun & Janelle Monae We Are Young 92 BPM Madonna, Nicki Miaj & M.I.A. Give Me All Your Luvin’ 142 BPM Carrie Underwood Cowboy Casanova 121 BPM LMFAO Sexy and I Know It 129 BPM

Recognize that other people are too self-absorbed to focus on you.

Men are probably going to check you out, that’s just the honest truth. But everyone at the gym are really too self-absorbed to be paying full attention to how you look or if you know how to the hip abductor machine correctly. If you are intimidated by the machines or the weight room, do strength training with a friend, or watch what other people are doing and then copy them. It’s okay to shadow other people, and if you have a friend that knows what they’re doing, make the commitment to ask to work out with you. It’s an admirable quality.

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Reader’s Advice Tips from Amelia Exude confidence If you are nervous and unsure then that is exactly how you will appear. Rather than sticking out like a sore thumb, try to act like you know what you’re doing – even if you have to fake it! The most important thing is to go in with a clear plan of attack: research the moves you want to do in advance, write them down along with any instructions, practice them at home first minus the weights and take your plan with you to the gym.

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Step away from the adductor machine At my gym, most of the girls who do any kind of weight training come in, quickly bang out a few reps of the lightest weight possible on the hip adductor and abductor machines and then leave.

Argh!! There are a thousand other exercises you can do apart from one that helps you spread your legs! Don’t be like every other wannabe-fit girl in the gym. Check out my top five upper body and lower body moves online at vie.com.

talking for the entire 30 minute duration of their “workout.” I can assure you the only thing being worked out was their mouths. What added to my frustration was that they were the type of girls that did not belong in the strength section of the gym.

I’m all for women lifting weights but not if they’re going to treat it like a game, jumping from one machine to the next while taking no notice of reps and never completing more than one set, all while using the lightest weight available. If you want to catch up with your girlfriends, go to a coffee shop!

Work up to heavier weights While everyone has to start somewhere, there really should be no place in anyone’s workout for 5 pounds dumbbells. Most girls in my gym never reach for anything heavier than 10 pounds, and it only spurs me on to lift even heavier in front of them and make plenty of grunting noises while I’m at it.

Don’t gossip On a rare and cherished occasion last week I was completely alone on the weights floor.

That peacefulness was shattered, however, when three gaggling girls came over and did not stop

CONSIDERATIONS Visit a registered dietician because diet also has much to do with metabolism. Do not over-train aerobics such as one to two hours continuous because it will be counterproductive. This will decrease muscle mass and metabolic rate. See a doctor and a fitness professional prior to a workout program.

AMELIA ROBERTS personal trainer, 20 years

f e a t u r e H O W T O B E C O N F I D E N T AT T H E G Y M

Do the right things outside the gym Even though you might feel incredibly insecure at the gym at times, the gym itself does not make you insecure, it only magnifies the insecurities you already have.

That’s why the most important thing to do to be more confident while you are at the gym is to do the right things outside it. That means eating right, sleeping well, preparing workout ideas, researching what works for you. That also mean leaving your negative thoughts at the door and knowing when to set aside the scale. The gym is not place for you to work off your food bingeing crimes, or a place that forces you to exercise, it’s just a building where you decide what kind of outcomes you want. body. And ultimately, you want to be comfortable with your reasons even before you decide to go to the gym.

04 bottom line: go in with a plan

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B FA CTKHW w e l l n e s s B fAeTaTt uLrEe O E OSOUDP SE RWFO OM OA DN S

BACKWOODS WOMAN

BY MEDA KESSLER

For Jennifer Mull, CEO of Backwoods Inc., a day at the office could include anything from signing off on a new line of backpacks to climbing the highest mountain range in the Alps. And yes, there are the ubiquitous phone calls and e-mail in between.

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“People are friendly here, and there’s so much for the staff to do,” says Mull, who was officing among packed-up cardboard boxes as the company was moving from one historic building to another on Congress Avenue. “I have to say, Fort Worth was second on our list when we were planning our move.

It’s our best store in Texas, in terms of customers who like to be loyal and local. It’s part of our goal to keep building and growing. We’re continuing to look ahead and not stop moving.” This seems to be part of Mull’s philosophy. She grew up in a flyover state but was drawn to a sense of adventure early on in life.

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I first met Mull via the computer as I was making a “media inquiry” late one night and, surprisingly, got an immediate response. This doesn’t always happen with CEOs, trust me.

We later crossed paths at the grand opening of Backwoods’ new Fort Worth store (the largest in the retail chain), where she was greeting new and old customers and showing off a project that she had been intimately involved in. The outdoor gear/apparel store had left a small, cramped space in the Museum District for a spacious rehabbed building less than a mile away, one that Mull felt would offer a “better shopping experience instead of being messy and crowded.”

In between handshakes and introductions, she swapped travel stories with like-minded adventurers. I visited Austin recently to meet with Mull again. Backwoods relocated its headquarters from her native Wichita, Kan., to the outdoorsoriented Texas city for a lot of reasons, one of which Mull honestly addresses: “We wanted to be somewhere where we could attract and keep good employees.” She lives downtown, can walk or ride her bike to work and considers a long hike part of a perfect day, so Austin’s perfect. There’s also a Backwoods store in the Hill Country Galleria.

Jennifer graduated from the University of Kansas in 1986 with a bachelor of business administration majoring in recreation administration with a minor in exercise science. In 1989, she earned her master’s degree in exercise physiology, also from the University of Kansas.

feature BACKWOODS WOMAN

“...PROVIDING EXCEPTIONAL PRODUCTS THAT ENCOURAGE PEOPLE TO GO OUTSIDE!”

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Mull found herself globe-trotting with her father, Lewis Mull, who founded Backwoods when she was 9.

Her earliest memories are of yearly backpacking expeditions in Colorado, sojourns to Africa and the English countryside, and hunting trips in Kansas.

She remained true to her Midwest roots and eventually graduated from the University of Kansas with an undergrad degree in recreation administration and a master’s in exercise science.

Her life seemed to be pointed toward the field of healthcare as she worked in both Nebraska and Kansas in various positions, but she returned to the family fold to take an executive position with her father’s other company, Mull Drilling.

In 2003, she bought Backwoods from her dad and set about growing and expanding the company.

Founded in 1973 in Wichita, KS, Backwoods currently operates 9 retail locations in the Midwest, an online store and Backwoods Adventures, their adventure travel division, which offers a unique and first rate adventure travel experience for all levels of outdoor enthusiast. The primary goal of Backwoods is to inspire people to lead active, adventurous lives.

We do so by giving each customer our full attention, sharing our expertise, and providing exceptional products that encourage people to Go Outside!

Today, there are eight stores, soon to be nine with the completion of one in St. Louis. In addition to overseeing store growth and product development, including the recently launched privatelabel brand, Mull’s also on the board of directors of the Outdoor Industry Association, to help ensure that being profitable doesn’t preclude being responsible.

Brand We Love MOUNTAIN HARDWEAR Mountain Hardwear is famous for innovative, meticulously crafted outdoor apparel and equipment. But there’s something more important than the things we make, more important than the technologies and the prototyping and the testing. It’s what we believe, how we look at the world and where we turn when we face tough decisions. We believe in boldness, in the rush of life that comes when you lunge for the goal that’s just out of reach. We believe in bonds between friends, the connections that come from shared hardship, enjoyment and awe. We believe in joy, in the grin on your face and yell in your throat when you’re living life fully. Most of all, we believe that everything can be better, that what you are now is just a fraction of what you’re meant to be.

feature BACKWOODS WOMAN

And she’s involved in the development of Backwoods Adventures, the travel arm of the retailer, and serves as the lead and support guide for trips that include excursions to Costa Rica, Nepal, France, Peru, Africa and more.

“We like to think of this as “soft” adventure travel,” says Mull.

“...IT’S MORE ABOUT MAKING SURE OUR CLIENTS GET THE MOST OUT OF A TRIP WITHOUT WORRYING ABOUT A LOT OF DETAILS.”

BACKWOODS ADVENTURES Offers twelve different adventures from fly-fishing to hiking in six continents on a yearly basis

AFRICA ANTARCTICA ASIA EUROPE SOUTH AMERICA NORTH AMERICA

“While some of these trips can be physically demanding, it’s more about making sure our clients get the most out of a trip without worrying about a lot of details. You might want to go to Nepal but you don’t want to worry about the tents, the cooks, hiring Sherpas or some of the more critical details.

Think of it as all-inclusive but one where you’re not confined to a plush resort.” This type of travel appeals to a wide range of travelers: couples,Groups of friends, solo adventurers, and both men and women, usually in the 35-55 age range, although they’ve had a 72-yearold guest.

“We try to get everyone acquainted by video conferencing before we go, as it’s a pretty intimate group and we want everyone to get along,” says Mull. She’s up to roughing it but admits she likes a little pampering now and then, too.

“Don’t get me wrong,” she says, “I can travel light. I went to Vietnam for a couple of weeks with only a backpack. But in general, I like the niceties of traveling.” Backwoods has a team of experienced tour guides along with store employees who earn trips as bonuses.

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While Mull didn’t add any new trips this year, she and her staff are looking at adding Baja as a destination.

“Domestic permits are actually harder to get than a lot of our international trips,” so don’t expect to see Grand Canyon excursions anytime soon.

You can settle for a trip to Machu Picchu or Costa Rica this September, Nepal in October or several domestic fly-fishing trips. In 2010, Mull will be leading a womenonly 16-day tour of Mont Blanc, Europe’s highest mountain. She considers a weeklong climb of Kilimanjaro one of her biggest accomplishments.

“Our scouting trips are essential to create the trips we’d like to do. We use them to weed out things that aren’t up to our standards or just not that interesting, and to find locals who’ll help make it a memorable and safe experience,” says Mull. “We don’t go where we haven’t been.”

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“IT’S PART OF OUR GOAL TO KEEP BUILDING AND GROWING. WE’RE CONTINUING TO LOOK AHEAD AND NOT STOP MOVING.”

feature BACKWOODS WOMAN

find your nearest

BACKWOODS AUSTIN

12921 Hill Country Blvd.

Suite D2-145 Bee Cave, TX 78738

OK CITY

12325 N. May Ave Suite 103 Oklahoma City, OK 73120 BACKWOODS TRIP PREVIEW

FORT WORTH 2727 W. 7th St. Fort Worth, TX 76107

OMAHA

305 N. 78th St. Omaha, NE 68114

NORMAN

1268 N. Interstate Dr. Norman, OK 73072

OVERLAND PARK

6825 W. 135th St. Overland Park, KS 66223

ST. LOUIS

9 Fountain Grass Dr. Lake St. Louis, MO 63367

TULSA

6508 E. 51st St. Tulsa, OK 74145

Alaska Fly Fishing Backwoods Adventures and Alaska's Bearclaw Lodge have teamed up to bring you an unforgettable fly fishing adventure. Travel to America's most amazing wilderness in search of nature, beauty, and a heart pumping fly fishing action! Spend 5 full days and 6 nights at this wilderness retreat fishing for a number of classic Alaskan species.

This family owned Alaska fishing lodge is located in the Bristol Bay area near the southern boundary of the Wood-Tikchik State Park, the largest state park in the nation. On our adventure you will have the opportunity to fish for king salmon, silver salmon, sockeye salmon, pink salmon, chum salmon, native rainbow trout, Arctic char, grayling, Dolly Varden and northern pike. There is also the option of traveling to a fly-in camp located on the Nushagak River. The Nushagak River has the largest run of kings of any other river in the state. The run usually exceeds 100,000 kings.

In August the crystal clear streams and rivers of the Bristol Bay region abound with a variety of species of fish. We will depart daily from the lodge by boat to head to the Wood River system. A large part of the Wood River system is located within the boundaries of the Wood-Tikchik State Park and consists of five interconnected lakes surrounded by the magnificent Wood River Mountains with hundreds of miles of scenic shoreline. Most of our fishing, done while drifting, is concentrated on the lower two lakes focusing on small tributaries and connecting rivers. Two rivers of significance are the Agulowak and the Agulukpak Rivers, known for the best dry fly fishing in the state for rainbow trout and grayling. Over 1.5 million sockeye salmon (red salmon) from 6-10 pounds make their way up the Wood River system swimming right past the lodge each summer providing some of the best sockeye fishing in Alaska.

This journey offers many opportunities to enjoy not only world-class fly fishing, but also the activities, friendships, and moments of solitude which will make your trip the experience of a lifetime.

WICHITA

1900 North Rock Rd. Wichita, KS 67206

TRIP DATES:

ACTIVITY LEVEL: 1 2 3

July 28-August 5, 2012

TOTAL DAYS: 9 PRICE: $5,750.00

ACTIVITIES: Fly Fishing ACCOMMODATIONS: Alaska’s Bearclaw Lodge, 6 nights

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MOVE RUN JUMP CLIMB SKY D R E A SPRINT WIN STRIVE THINK

M

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f e a t u r e T H E N E W, M O D E R N W O M A N

THE NEW, MODERN WOMAN

BY ALYSSA BASTIEN, SOPHIA BROWNLEE, CAITLIN WORKMAN, JING JIAN

The new, modern woman is the delicate balance of ambitious drive and grounded family roots. She is mindful of living a healthy life and makes staying active a priority. Family is always important but does not always fit within the boundaries of traditional family roles, but that’s okay, because she’s not a conventional person. Vie proudly introduces five woman who embody this new image of the modern woman.

All five are talented and strong, but individuals with their own story to share.

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LAUREN WORKMAN Skiing Fiend FROM Saint Louis, Missouri AGE 23 CAREER Ph.D Candidate in Cellular & Mollecular Biology, University of Iowa

WHAT IS ON YOUR BUCKET LIST? LAUREN My bucket list is filled with tasks, but ones that will change the world. At the top is completing clinical research that will significantly change how cancer trials and medication is used. Others would include traveling to the South of France’s wine country.

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DID SPORTS PLAY A BIG ROLE IN YOUR CHILDHOOD? LW Not really, My mom had my sister and I involved in soccer to teach us competitive values and once we got to junior high age, she let us decide what interests we wanted to persue longer. I got into fitness and sports through self motivation in college. There I became involved in soccer intramurals and became a referee for the rec center. I’ve moved on to coach young boys and play in a recreational league with colleagues in my program.

WHAT DID YOU LIKE MOST ABOUT DOING SPORTS? LW I love the competitiveness. I’ve always had a type A personality and sports let me exert that drive without being overly aggressive.

This is what drives me to push harder and be better. It’s about bettering your on techniques as well as gauging yourself against the other players. It’s all about the passion for the game.

“Well behaved women

rarely make history.”

– LAURA THATCHER ULRICH

WHAT DO YOU DO TODAY TO STAY FIT? LW Run. I like the time to think. Usually I stick to the treadmill, but on occassion I like to get outdoors and just feel the fresh air on my face.

WHAT DO YOU DO TO RE-ENERGIZE? LW I like to go SCUBA diving with my family in Mexico and walk my dogs with my boyfriend in the evenings. We usually like to hit it right at dusk when the light outside is just dimming and the sun sets.

WHAT ARE YOU READING RIGHT NOW? LW I’m reading the The Hunger Games and Mansfield Park right now. Otherwise, I spend my time engrossed in text books and online articles about genes, helicase, and heredity facts. I read a lot and all the time. It’s my second job as a student.

f e a t u r e T H E N E W, M O D E R N W O M A N

JILL BASTIEN Adventure Enthusiast FROM Saint Louis, Missouri CURRENTLY RESIDING Washington DC AGE 26 CAREER Accountant, Deloitte

V: DO YOU ENJOY LIVING IN A BIG CITY?

V: WHAT IS YOUR FAVORITE DESSERT?

JB: I LOVE living in a big city. There is always something going on, a concert to see, a new restaurant to try, a roof deck bar, a sporting event, an indie movie, etc.

JB: Spoonfuls of peanut butter with milk chocolate chips.

V: WHAT DOES YOUR HOME/APARTMENT SAY ABOUT YOU?

JB: YES, living in the city is great for reading. I am able to read while taking public transportation. My commute to work is about a 15 min metro ride and instead of driving I am able to enjoy the time with a good book! I read everything.

JB: I live in a very small apartment, so I keep it to only the essentials. I do not have cable television because I try to limit the amount of time I spend at home.

V: WHAT DO YOU DO TO STAY FIT? JB: I walk EVERYWHERE! I eat healthy food. I swim at a pool close to my apartment that is free to DC residents. Fitness has always been a huge part of my life.

V: WHAT IS YOUR MOST RECENT ADVENTURE?

V: DO YOU ENJOY READING?

V: WHAT RESOURCES DO YOU USE FOR HEALTH ADVICE? JB: I watch documentaries on Netflix. There are some really great documentaries that discuss raw food diets and the way nutrition can really improve your over all health.

V: WHAT IS ONE THING THAT YOU REALLY WANT TO ACCOMPLISH THIS YEAR? JB: Be happy every day.

JB: I went hiking with friends at Old Ragg, it was a 9 mile round trip hike up a mountain. It had lots of rock scrambling and sometimes you had to push each other up the mountain.

WHAT IS ON YOUR BUCKET LIST? JILL: Sky diving.

“Be happy every day.”

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ANNA KOHL Yoga Enthusiast FROM Kansas City, Missouri AGE 30

WHAT IS ON YOUR BUCKET LIST?

CAREER Graphic Designer, Hallmark Cards

ANNA We kind of do everything want to do. My husband and I try to have as many adventures and do as many things as we can, he’s really spontaneous and one of our mottos about money is that you can’t take it with you. Life is too short to not live it to the fullest and to your expectations.

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DID SPORTS PLAY A BIG ROLE IN YOUR

WHAT DO YOU DO TODAY TO STAY FIT?

CHILDHOOD? AK Yes, I was involved in everything from swimming, softball, tennis, golf, track, gymnastics, and basketball. Sports and being active was always a positive thing in my house, my mother was a P.E. teacher and my father was in the military. I grew up watching him working out so that he could pass his annual PT tests for the National Guard Reserve.

Overall, we were a very active family and probably lived an above average, healthy lifestyle.

WHAT DID YOU LIKE MOST ABOUT DOING

AK Yoga. Whether that’s at a yoga studio or at home. I also do kickboxing, Wii Fit, a friend’s weekly workout boot camp, running with my dog.

WHAT DO YOU DO TO RE-ENERGIZE? AK We like to throw the dog in the car, pack a picnic lunch and go for a three to four hour hike. Spend some time with my husband, the dog, and some wine and cheese. Being outside really energizes me.

WHAT ARE YOU READING RIGHT NOW?

SPORTS? AK I love the team camaraderie. When I played basketball, we used to do these two-a-days that were really challenging, but I think they shaped me more than anything. It taught me self-discipline, to push myself, to have and strive for my ambitions, and also how to have real life balance.

AK I’m reading the Brave New World and The Host right now. Every morning, I like to read the news online with my husband over breakfast, I’ll catch up on the New York times, check my Pinterest, listen to NPR. It’s a nice way to start the day.

f e a t u r e T H E N E W, M O D E R N W O M A N

CARRIE KIEFER MORGAN GEORGIE Full-time Moms, Part-time Designers FROM Kansas City, Missouri AGE 30 CAREER Business Partners, Ampersand Design Studio

“It’s just that: a balancing act.”

V: WHAT DO YOU DO TO STAY REJUVENATED AND REENERGIZED? C&M: Again, this is hard because we don’t get to make a lot of time for ourselves, but we both love going to places we’ve never been... new restaurants, new parts of town, new cities when we get the chance, as a way to shift our perspective and stay inspired.

V: WHAT IS SOMETHING FUN YOU LOVE DOING WITH YOUR FAMILY? C&M: We both like doing many of the same things with our families. On the weekends, we love taking long walks to get breakfast or coffee and when the weather is nice, being outside at the zoo, a park or the farmer’s market. We also like the chance to cook dinners with our husbands and relax with them and catch up.

V: WHAT IS AN ADVENTURE THAT YOU PLAN ON DOING FOR YOURSELF THIS YEAR?

V: YOU CALL YOURSELF FULL TIME MOMS AND PART TIME DESIGNERS, WHAT DOES THAT MEAN TO YOU? C&M: It basically just means that our top priority is being moms to our little boys. That will always come first for us and we squeeze being designers into the rest of our time: naps, nighttime after the boys are in bed and we have two days a week where we work together all day and have help with the boys. We like to think that being moms makes us stronger designers and vice-versa, and that our boys will benefit from seeing us work towards our professional goals.

V: HOW DO YOU BALANCE IT ALL? C&M: Our first reaction is to laugh because we often feel like we don’t do a very good job of balancing. It’s something we struggle with all the time. It’s hard to find a balance when we feel like we have two full time roles, but we try to be fully present with our kids when we are with them and fully engaged in work when we are doing that. Then, we try to squeeze in time with our husbands, home upkeep and finding time for friends. It’s just that: a balancing act.

C&M: Our big adventure this year will be going to Surtex, a surface patterning tradeshow in New York City where we will have a booth to present our designs to licensors and buyers. This has been a long time dream of ours so we are thrilled to finally be taking on this challenge. Plus, we get to be in New York for a week exploring and getting inspired which is always amazing!

WHAT IS ON YOUR BUCKET LIST? MORGAN: going on an African safari CARRIE: having a gallery show of my paintings

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kasha koch KU Med Grad Student & soon-to-be Mrs. Christopher Rebant FROM Sabetha, KS AGE 21 CAREER Kinesiology; Occupational Therapy Grad Student

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Kasha’s made a passionate and worthwhile hobby out of refurbishing used furniture for her and Chris’ new home.

V: WHAT DOES YOUR NUTRIONAL DIET

V: WHAT WOULD BE YOUR MOST RECENT

LOOK LIKE?

ADVENTURE?

KK: I eat really clean. Things like really lean meats (chicken, ground turkey, etc.) and a lot of veggies and fruits. For about sixth months I’ve been eating five small meals a day, each about 300 calories, and then having fresh fruit every few hours. I’ve found it really helps curb your appetite and eliminates the unnecessary snack fillers.

KK: I went to Vegas with my family over Spring Break, that wasn’t terribly exciting. I did, however, go to Belize last December through a school trip.

I got to work in orphanages and tour the country.

V: WHAT DO YOU DO TO STAY FIT?

KK: I absolutely just love having a summer BBQ. It’s amazing. I really love getting to spend time cooking with my mom and enjoying the season with all of my family.

KK: As far as exercising, I aim for 45 minutes to an hour five days per week. I like to mix it up, either by running or walking and then also adding variations of upper and lower body strength training when I can.

V: WHAT’S YOUR FAVORITE DESSERT? KK: Freddy’s Frozen Custard. Or any custard for that matter.

V: WHAT DO YOU DO TO REENGERGIZE? KK: I really like to be outside, either taking a walk or soaking up sun on the porch. That really motivates me and gets me going.

V: WHAT IS SOMETHING SPECIAL YOU DO WITH YOUR FAMILY?

V: WHAT’S YOUR NEXT ADVENTURE? KK: Aside from getting married in six weeks, I’d say starting grad school. Balancing a new “roommate”, new home, and grad school beginning simultaneously...I’d say that’d be an adventure!

WHAT IS ON YOUR BUCKET LIST? KASHA: I would say my ultimate goal is to have enough money eventually to stay home and raise a family. Once my kids are old enough, I’d love to get back into my profession and start a joint practice with my husband. Having our own practice, a little family and fitting in some world travel would sum if up quite well.

f e a t u r e T H E N E W, M O D E R N W O M A N

INSPIRATION EXISTS, BUT IT HAS TO FIND YOU WORKING.

PABLO PICASSO

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10 TIPS FOR THE TRAVELING RUNNER 66 For frequent business travelers, it’s such a problem that many don’t keep up their training while on the road. These steps will help you stay on track with your fitness goals while still enjoying your travel.

This is either because it’s too inconvenient, there isn’t enough time, or they’re too tired from the stress of travel-

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DO IT EARLY

2

BE FLEXIBLE

3

CHOOSE THE RIGHT HOTEL

ing or unfamiliar with good places to run. While it’s definitely harder to have satisfying workouts that follow your training schedule while traveling, a moderate amount of

When you’re on the road, you never know what your day will bring. Unexpected meetings, lengthy dinners or latenight business discussions typify what can come up. If you get your run in first thing in the morning, it’s already done and out of the way.

running is a good thing. It keeps you on an even keel, maintains your fitness and is a great way to start what is often a very long day.

LOCATION RUNNING GUIDES runtheplanet.com

When you need to know where to run, there’s nothing like a first-person account from a local runner to help you out. Browse this complete list of articles for running travel information, each written by a local running guide familiar with the area. Find unique and special running routes from Europe to North America to Africa and all the great places in between.

Let’s face it, you’re out of your comfort zone. If your schedule calls for a 6-mile run, but all you can do is half that, relax. It’s better than nothing.

Before you book, find out if any hotels are convenient to parks, tracks, bike paths or running trails. If so, get a room there.

f i t n e s s 1 0 T I P S F O R T H E T R AV E L I N G R U N N E R

4

DO LESS

It’s better to sacrifice some part of your run so you have plenty of time to stretch, shower and eat something nutritious before beginning your busy day.

Don’t sweat it if you run less than normal to accommodate your schedule.

5

DON’T PUSH IT

6

BE SELFISH

7

If you’re tired from business commitments, meetings and late dinners, sleep in and bail on the run. Don’t force yourself to run when you simply aren’t up for one. If you just don’t have the energy or motivation, go for a walk.

If your running is really important to you, ask your business associates if you can eat an earlier dinner than normal (or later breakfast). This will give you time to can get your run in.

67 “Only those places that you have visited by foot

ASK

If you’re not familiar with the city you’re in, ask the concierge or doorman for a good route. Some hotels even have special maps for runners. Do a Google search or call ahead to the local running store or club. Perhaps, you can even hook up with a local training group.

have you really visited at all.” ­—Goethe

8

OUT AND BACK

9

TREAD AHEAD

10

If you still can’t find a good route, just run out the hotel door in one direction for a set length of time. Then, turn around and come back the exact way you came so you won’t run the risk of getting lost. Face it, there’s nothing worse than getting lost, especially in a foreign city.

Most hotels have fitness facilities with treadmills.

The treadmills usually aren’t great, but a short run on a treadmill will loosen you up and get the blood flowing.

PACK SMART

One handy tip to minimize the load on the return trip, is to bring worn out t-shirts and socks that you can toss after using. Another good tip is to always bring your running shoes with you as carry-on-luggage on the plane. That way if your luggage gets lost, you’ll still be able to run.

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BEST OF THE BEST 68

BAGS & BACKPACKS Expert top rated gear compiled in one easy place to help you choose the perfect gear for your next big adventure or your day-to-day litte ones.

SPOTLIGHT: TIMBUK2

Born and bred on the backs of San Francisco bike messengers, Timbuk2 builds tough-as-Hell bags and accessories designed to outlast you. Started in 1989, they now offer custimazation and a recylcing program for tired bags.

By Kate Siber

Finally, a cute alternative to the back-killing messenger bag. The 15-liter Candybar has a padded sleeve for an iPad or Kindle and organizer pockets for professional sundries but is also comfy to wear on a bike and easy to slide on and off. Genius feature: a virtually indestructible soft plastic bottom that wipes clean. 1.3 lbs.

BRAND: Timbuk2 $75

The Dakine Girls Amp 8L pack thrilled organization-loving testers: eight inner and outer pockets micro-managed our stuff. Plus, it has a clip-on light tab, a 70-ounce reservoir that turns inside-out for cleaning, and a channeled back panel that kept testers cool.

BRAND: Dakine $80

This standout in Deuter’s new women’s line is the pack equivalent of 1,000-thread-count sheets.

Like other models here, it has female-specific features—curved shoulder straps, a shorter torso, and a contoured hipbelt. And it hugged our bodies with just-right padding. Plus you can fine-tune fit with the ladderlike Vari-Quick harness. Packing for a weekend is easy with spacious main and bottom compartments. 3,350 cu in, 3.6 lbs; deuterusa.com BRAND: Deuter $145

adventure

BEST OF THE BEST

VIE FAVORITE Not only is it cute and patterned, VIE contributors found it to be super easy to organize all of the accessories and personal items we find ourselves hauling around from the to gym to work and then home. Even if you’re not a big yogie, this bag will work hard for you.

This super-low-profile pack holds 50 ounces of water and 150 cubic inches of tools, lunch, and doodads in two organizer pockets. camel­bak.com BRAND: Camelbak $48

This 2,520-cubic inch duffel, made from recycled materials, held a yoga mat, water bottle, and post-yoga clothes with room to spare. Plus the inside has organizational pockets for your cell phone, ID, and more. prana.com BRAND: Prana $70

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LIGHT ENOUGH FOR RUNNING!

Don’t let your daypack turn into a black hole. The compact Ray allows easy organization, thanks to dividers in the main compartment, deep exterior side pockets, and a separate pocket for your hydration system. It’s also light and secure enough for running.

I ran the rigorous three-mile Jud Wiebe Trail, above Telluride, and the hipbelt and yoke-style shoulder harness kept the load in check. 1,200 cu in, 1.9 lbs; thenorthface.com

The 65-liter Crestrail provides a lot of comfort for its weight, even when hauling 45 pounds. A pillowy waist belt moves with your hips, and an eggcrate back panel helps circulate air. Side zips offer easy access, and the four pockets on the front and lid keep stuff organized. 4.9 lbs.

BRAND: REI $229

With Osprey’s new hydration reservoir, which has a stiff spine and compresses evenly while draining, this 13-liter pack doesn’t turn into a hot dog when filled with water. Thoughtful bells and whistles, like the fabric-lined sunglasses pocket and the magnetic bite-valve attachment on the chest strap, complete the package.

1.6 lbs.

BRAND: Osprey $94

BRAND: The North Face $79

THE FULL OUTSIDE GEAR GUIDE www.outsideonline.com/outdoor-gear/

For an extensive collection of top rated gear from beach wear to climbing gear visit Outside Magazine’s Gear Guide

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SIMPLIFY YOUR WORK LIFE Too many digital devices will create unneccessary stress in our already busy lives. Here’s How to organize your desktop, laptop, and mobile devices for a simpler lifestyle.

Editor’s Advice: “Digital clutter is hard to escape. I keep my files organized with labeled external hard drives for entertainment, personal documents, and professional work. This is also a great way to keep your work backed up so no files are lost.”

By Kat Spayde Technology has lured us into thinking that if we can’t see clutter, it doesn’t exist. But as we accumulate more digital devices, and as we rely on them to store more information, we can quickly lose track of where everything is. What are supposed to be speedy, super-efficient digital helpers turn into overstuffed cyber-closets. Thus, we need strategies for sucess:

Prioritize. Choose the areas that are causing you the most stress and tackle them one by one. If scattered financial documents are giving you tax-season fits, for example, find and organize just the relevant tax documents. Don’t get distracted by other lost items you find along the way.

Try a new tool. Had it with files and folders? Try a search-friendly app like Evernote (www.evernote.com), which lets you attach a variety of media to one labeled location. “Parents can put notes, photos, scanned projects and emails in a single ‘notebook’ labeled with a child’s name,” says Jolly. Bonus: Evernote syncs your info to all your devices.

Ditch duplicates. Having multiple copies of the same file invites trouble. Jolly recommends Duplicate Cleaner (www.digitalvolcano. co.uk/content/duplicate-cleaner): “It finds duplicate files and folders on your hard drive, even when they have been titled differently,” she says.

Get help. Still overwhelmed? Jolly recommends seeking tech support from an outfit like the Geek Squad. Their teams can help you find lost data, organize existing files and install new applications.

End email overload. “Over 100 emails in your inbox are clutter,” says Jolly. “Most major email programs let you set up a quick filing system. Follow your program’s built-in tutorial, then spend just 10 minutes in the morning and at night reading, deleting and moving emails to your various folders.”

EXPERT ADVICE: JENNIFER JOLLY Tech Editpr for Tecca.com.

She’s also a frequent on-air contributor to CBS This Morning, Rachael Ray, and ABC News, and an Emmy-Award winning editor.

“Over 100 emails in your inbox are clutter.”

essentials SIMPLIFY YOUR WORK LIFE

vie.com for more details

Barriers to Overcome

1

7 STEPS TO CLARITY 1. Limit yourself to two devices 2. Clean your files once a week 3. Keep your desktop clear 4. Create file naming standards 5. Prioritize with a To-Do List 6. Get your computer a check-up 7. Set daily goals

A GAGGLE OF GADGETS.

“Studies show that one in every three Americans has from three to five different devices,” says Jolly.

Keeping tabs of “what’s on what” and migrating data can be a challenge and organization isn’t easy.

2

THE “INFINITE CYBERSPACE” MYTH.

“We often think that we can just keep piling up digital property infinitely because cyberspace seems unlimited,” Jolly says. “That is, until our computer runs slowly or shuts down for ‘no reason,’ or we spend an hour searching three hard drives for that one tax document we need now.”

Allow yourself more digital living space in limited places to keep yourself organized.

Less is More

3

THE DAILY RUSH.

When we’re in a hurry, we unintentionally create cyber-clutter as we go along: slapping things randomly on the desktop or in a hastily named file (that we quickly forget about), or emailing ourselves a document to file later and losing it in our inbox.

Once we’ve accumulated all the clutter, we may feel that organizing our cyber-life is so stressful and time consuming that it’s not worth the effort. “Yet the time it takes to not have it organized is draining countless hours away from your life anyway,” says Jolly.

4

TREPIDATION.

People often don’t know how to organize or delete files, or are afraid that if they delete the wrong thing, their computer will stop working or they won’t be able to get the file back if it’s something they really need. “I often hear, ‘Where do I start, how do I start?”

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RED [ now for babies ]

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[ NATURAL DEFENSE ] The best foods to protect your body from damage caused by running.

Black Rice Brazil Nuts Egg Yolks Lentils Molasses Almond Butter

[ CHOOSING ORGANIC ]

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Organic can be expensive, but making the choice of organic over conventionally farmed fruits and vegetables is better for your health and the environment.

Here are our top foods that we recommend you buying organic.

BATTLE OF THE SUPERFOODS “Food is your fuel,” says Mitzi Dulan, R.D., co-author of The All-Pro Diet.

“Selecting the most nutritious options will improve your diet and give you a competitive edge.” In a healthy-food smackdown, here are our winning picks.

Baby Food Rice Soybean Products Corn Bananas Milk

By Jane Jones

Spinach v.

Kale

Kale

Kale’s nutritional might would win over even Popeye. Gram for gram, kale contains four times more vitamin C, and one and a half times the amount of immune boosting vitamin A and vitamin K. Kale contains three times more lutein and zeaxanthin, antioxidants deposited in the retina that work together to protect eye health.

HEALTHY CHOICE: Make kale “chips”: Spread bite-sized pieces on a baking sheet.

Spray with olive oil, season with salt, and bake for 15 minutes (until crisp).

Goat’s Milk v.

Cow’s Milk

Goat’s Milk

When Spanish researchers compared cow’s and goat’s milk from animals raised under similar conditions, they found that both have the same amount of essential amino acids needed to repair and build muscle. But goat’s milk contains a larger percentage of omega-3 fats, as well as calcium, phosphorus, magnesium, and conjugated linoleic acid (or CLA). Studies suggest CLA has a number of effects, including lowering cancer risk, improving bone health, and helping reduce body fat.

HEALTHY CHOICE: Use tangy, slightly sweet goat’s milk (found at health-food stores) the same way as cow’s milk-on cereal, in smoothies, and when baking.

w e l l n e s s B AT T L E O F T H E S U P E R F O O D S

3 Strawberries v.

Blueberries

Blueberries

Both are health all-stars, but a study in the Journal of Agricultural and Food Chemistry reported that blueberries (particularly wild ones) showed the most antioxidant activity of all the fruits tested. “These antioxidants help keep your immune system strong,” says Dulan, “and reduce muscle-tissue damage from exercise.”

HEALTHY CHOICE: Mix blueberries into lean ground beef for burgers.

04 Make your own Almond Butter

Toast 4 to 6 ounces of almond butter

in the oven at 350 degrees for 12 to 15 minutes, stirring once or twice to prevent burning.

Cool and transfer into a food processor,

continue running until it reaches your desired consistency.

Experiment with add-ins like salt, maple

syrup, cinnamon, vanilla.

4 Peanut Butter v.

Almond Butter

Almond Butter

Almond butter has more calcium and magnesium, a mineral that’s often lacking in runners’ diets and is important for muscle contraction. While the two nut butters contain about the same amount of fat, the almond variety has 60 percent more monounsaturated fat. Almond butter also has three times more vitamin E, an antioxidant that may reduce cancer risk.

HEALTHY CHOICE: Use almond butter instead of PB on your bagel.

Blend it into a postrun smoothie, or stir it into oatmeal.

5 Rye Bread v.

Wheat Bread

Rye Bread

Check online at vie.com for details

6 “HEALTHY” EATING CHOICES TO RETHINK 1. Artifical Sweetners 2. Low-Fat Dressings 3. Whole Grain Bread 4. Egg Substitutes 5. High-Fiber Breakfast Cereals 6. Meal Replacement Drinks/ Weight-Loss Shakes

According to a study in the Nutrition Journal, researchers in Sweden found that participants who ate rye bread for breakfast experienced less hunger later in the day compared with those who ate wheat bread. Hanna Isaksson, the lead study author, believes that rye’s ability to quell hunger is due to its high fiber count. Rye can have up to eight grams of fiber per slice-even more than whole wheat.

HEALTHY CHOICE: Rye bread often contains some refined wheat flour, so to get the most fiber, buy “100 percent rye” loaves or make sure whole rye flour or meal is the first ingredient.

Healthy Sandwich Toppings Grilled Eggplant with a few slices of lowfat cheese, roasted red pepper, and red onion / Avocado with sprouts and crisp cucumbers / Prosciutto with apples and cheddar chesse

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A mixer for every color ful personality

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HEALTHY SUMMER SALADS

Reader's Comment: “This salad is delicious. We had to omit the walnuts due to a nut allergy and we use Feta cheese as well instead of the blue cheese. This is permanently added to my menu! My kids loved the flavor of the chicken as well.”

There’s no end to the creative and delicious things you can do with packaged salad greens – if you use your imagination. Celebrate the fresh flavors of summer with our healthy summer salad recipes.

By Farrah Williams

1

Spring Chicken & Blue Cheese Salad An easy salad to serve with grilled chicken or steak for supper or on a bed of green. Substitute white beans or chickpeas for the black-eyed peas if you prefer.

TO PREPARE: 01 To prepare chicken: Combine yogurt, garlic, oil and tarragon in a large bowl. Season chicken with salt and pepper and add to the bowl; turn to coat. Place the chicken in a baking dish and cover completely with the yogurt mixture.

02 Bake until the chicken is cooked through and an instantread thermomoeter inserted into the thickest part registers 165, 35 to 45 minutes. Transfer to a clean cutting board. Thinly slice the chicken when cool enough to handle.

03 To prepare dressing: Mash blue cheese, oil, vinegar, tarragon and honey together in a medium bowl with a fork until well combined. For a creamier dressing, add yogurt 1 tablespoon at a time, if desired. Season with salt and pepper.

04 To assemble salad: Gently toss lettuce, radicchio and arugula (or mixed greens) in a large bowl. Divide the greens among 4 plates, top with equal portions of the chicken, spoon 2 tablespoons of the dressing over each salad and sprinkle with walnuts.

INGREDIENTS CHICKEN 1 cup nonfat Greek yogurt 1 clove garlic, minced 2 tblsp. extra-virgin olive oil 2 tblsp. finely chopped fresh tarragon 1 lb. boneless, skinless chicken breast 1/4 tsp. salt 1/4 tsp. freshly ground pepper

SALAD 1 head butterhead lettuce 1/2 head radicchio, cored and thinly sliced 1 cup baby arugula or mixed baby greens 1/2 cup walnuts, toasted and chopped

DRESSING 2 oz. blue cheese 3 tblsp. extra-virgin olive oil 2 tblsp. red-wine vinegar 1 tblsp. finely chopped fresh tarragon 1 tblsp. honey 1-2 tblsp. nonfat Greek yogurt 1/8 tsp. salt Freshly ground pepper to taste

w e l l n e s s H E A LT H Y S U M M E R S A L A D S

2 Cucumber & Black-Eyed Pea Salad An easy salad to serve with grilled chicken or steak for supper or on a bed of green.

Substitute white beans or chickpeas for the black-eyed peas if you prefer.

TO PREPARE:

INGREDIENTS

01 Whisk oil, lemon juice, oregano and pepper in a large bowl until combined.

3 tblsp. extra-virgin olive oil 2 tblsp. lemon juice 2 tsp. chopped fresh oregano 4 cups peeled and diced cucumbers 1 14-oz. can black-eyed peas, rinsed 2/3 cup diced red bell pepper 1/2 cup crumbled feta cheese 1/4 cup slivered red onion

02 Add cucumber, black-eyed peas, bell pepper, feta, onion and olives; toss to coat. Serve at room temperature or chilled.

3

Snow Pea & Chicken Salad Snow peas aren’t just for stir-fries. Thinly sliced, their crunchy texture and sweet taste combine with a creamy Asian dressing to make this salad special.

TO PREPARE:

INGREDIENTS

01 Place chicken in a medium saucepan and add broth; bring to a boil. Cover, reduce heat to low, and simmer gently until no longer pink in the middle, 10 to 12 minutes. Shred the chicken into bite-sized pieces. Whisk vinegar, soy sauce, 2 tsp. sesame oil and cashew butter in a large bowl until smooth.

1 1 3 3 3 2 1 2 1 2

02 Heat the remaining 1 tsp. oil in a large nonstick skillet over medium-high heat.

Add ginger and garlic and cook, stirring, until fragrant, about 1 minute. Stir in slivered peas and cook, stirring, until bright green. Transfer to the bowl with the dressing.

03 Add the chicken to the bowl with the peas; toss to combine. Serve sprinkled with cashews.

4

lb boneless chicken breast 14-oz. can chicken broth tblsp. Rice Vinegar tblsp. soy sauce tsp. toasted sesame oil, divided tblsp. cashew butter tblsp. minced ginger cloves garlic, minced lb. snow peas tblsp. chopped cashews

Green Salad with Citronette FrisĂŠe and radicchio are both assertive, slightly bitter greens that add color and texture to any salad. Match them with mellower-flavored greens.

TO PREPARE: 01 Combine orange juice, lemon juice, oil, shallot, mustard, salt and pepper in a jar with a tight-fitting lid. Close the jar and shake until well combined.

02 Place greens and onion in a large salad bowl; toss with 1/3 cup of the dressing.

INGREDIENTS 1/4 cup orange juice 1/4 cup lemon juice 1/4 cup olive oil 1 small shallot, chopped 2 tsp. Dijon mustard 1/2 tsp. salt 1/4 tsp. fresh ground pepper 4 cups torn peppery and/or bitter greens, such as radicchio or arugula 8 cups mild greens, such as baby spinach or baby romaine 1/3 cup thinly sliced red onion

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HEALTHY BODY: STRONG AND FIT Maintaining a fit body means more than just changing your diet and increasing your exercise regimen, it also means taking care of your body when you’re out of the gym. These are common questions about taking care of your joints and increasing your flexibility that make all the difference in workout recovery.

1

Vitamin D: I’ve read that vitamin D3 is anti-inflammatory. Does that mean it could be a useful postworkout

I’m plan-

ning to run a half-marathon next year, so I’m looking for ways to build up joint

recovery supplement?

strength. Any advice?

The short answer is yes. Not only can vitamin D help prevent (and treat) osteoporosis, heart disease, diabetes, hypertension, chronic pain, autoimmune diseases and certain cancers, but it can also act as a powerful anti-inflammatory agent. Vitamin D supplementation has also been shown to improve muscle strength and athletic performance, especially when an individual is vitamin deficient — as most North Americans are.

Fantastic question, considering how prevalent joint pain is among runners. My first thought — aside from the importance of building up your mileage by no more than the standard recommendation of 10 percent each week — is that you might try focusing on eccentric exercises when you’re in the weight room. Emphasizing the eccentric, or slow, lowering phase of a lift has been shown to strengthen connective tissues over time.

Try heel drops from a stair for your Achilles’ tendons and super-slow-mo squats for your knees.

Just keep in mind that D’s anti-inflammatory properties and performance benefits accumulate. An acute dose — after exercise, for example — wouldn’t have much impact on the exercise session itself. Rather, daily dosing would help prevent the excessive inflammation seen in joint pain and injury. So it’s feasible, Berardi says, that this could lead to

3

2

Joints and more:

Muscle Strength:

I can’t do a

lot of regular pushups, but doing them from my knees feels so much easier. Would I be better off doing a few the “real” way than a whole bunch from my knees?

Yes. Bent-knee pushups feel like a Caribbean vacation compared with toe pushups,

In most cases, the trick isn’t so much strengthening connective tissue but identifying and correcting any muscle malfunctions that could manifest as joint pain down the road (literally). If you’re going to embark on a long-distancerunning plan, consider asking a physical because you’re cutting the lever of your body by around 30 percent and changing the angle of the exercise so you’re not fighting gravity as much. This lightens the load substantially. So, if you can do even one or two regular pushups, do them. When you can’t do any more, do as many more as you can from your knees. And for those who can’t yet do a regular pushup, make it a goal, because doing an ever-increasing number of bent-knee pushups isn’t ideal.

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FOODS GREAT FOR YOUR JOINTS 1.

2.

3.

4.

5.

6.

Fatty fish (salmon, herring, sardines) Extra-virgin olive oil Sweet peppers, citrus fruits Brazil nuts Onions and leeks Tart Cherries

f i t n e s s H E A LT H Y B O D Y : S T R O N G A N D F I T

The Best Stretches to Start Your Workout

01_Jumping Jacks

04_Super Dog

This exercise that we’re all familiar with really gets your heart pumping and prepares your body for your workout.

Kneel and place your elbows on the floor, bent 90 degrees. Slide your left hand forward and stretch your right leg behind you until both are straight.

Hold each position for two seconds, then return to start.

02_Cross-over Jumping Jacks

Stand with your feet more than hip-width apart and quickly reverse the cross-over motion without pausing.

05_Slow Mountain Climbers

Start at the top of a pushup. Keeping your abs braced, pick up your right foot and slowly bring your knee toward your right shoulder. Hold for two seconds, then return to start. Alternate legs.

03_Tight Core Rotations

Stand with your feet more than hip-width apart and your arms extended in front of you, palms together. Quickly reverse, twisting all the way to the left so your arms are in line with your left shoulder. Continue alternating as fast as you can.

1

2

06_Arm Crossover

Hold each position for two seconds, then return to start.

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10–15 reps

10–15 reps

4

15–20 reps

30–40 reps

5

12–14 reps

6

8-10 reps

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DEPARTMENTS 84

VOL.03 SEPTEMBER FITNESS 1o Things Your Trainer Wish You Knew

Learn correct technniques, posture, and how to safely reach your fitness goals.

Gear for Fall Sports

The most fashionable and affordable fall sporting gear. Find the best steals and deals.

WELLNESS New Uses for Old Things

DIY your home. Bring chic to the old and shabby saving money and creating memories.

ADVENTURE Live Boulder

A guide to outdoor living and destinations in and around Boulder, Colorado..

ESSENTIALS Meatless Meals for Meat Lovers

Eat healthier and be satisfied at the same time. Learn which veggies have more protein and recipies to keep you going strong.

w e l l n e s s B AT T L E O F T H E S U P E R F O O D S

FEATURES VOL.03 SEPTEMBER FITNESS Bikrham: The Hot Yoga Trend

Yoga has increased in popularity over the past decade. This description to practice and optimize your yoga sessions.

WELLNESS Purge Your Pantry

Having a clean pantry can lead to healthier choices by keeping clear of processed foods and focusing on fresh, simple ingredients.

ADVENTURE Dive and Drive.

Recreational sporting is changing and activities once defined as extreme are becoming popularized across the country.

ESSENTIALS Composting 101

NEXT ISSUE

Though it’s easy to simply trash waste.

Composting allows a sustainable re-use of organic waste through multiple functions.

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