Kelly Ripa - Famous Footwear

YOUR FITNESS FOOTWEARDESTINATIONKELLYRIPAon fitness, familyand being famousBest footwear for fallFrom couch to 5K in 9 weeksUpdate your iPodRestyle your workout5 dishes under 500 caloriesFALL 2010famousfootwear.comMAKE TODAY FAMOUS.

Every fitness journey begins in the mind.You have a goal. But before you can achieveit, you have to be motivated. And you haveto find the inspiration to keep you there.Only when you’ve overcome that obstaclewill you be able to realize the possibilities.Slipping on that little black dress.GrowingMind,Body& SoleWelcome to the second issue ofMind Body Sole magazine.Since our inaugural issue, thecollective human desire to grow mind,body and soul has become even greater –more people are in the gym, on the matand running around the track. Even if thejourney is a simple walk around the block,the world is getting out and about.Which brings us back to the conceptof Mind Body Sole and how it continuesto grow. Since our last issue, FamousFootwear’s Mind Body Sole mission ofpromoting health and wellness has takenoff and gained some real traction. MBS iscatching on, quickly becoming the startingline for anyone looking to grow their ownmind, body and soul, by offering footwearand product information from powerplayers like Avia, Skechers and Reebok.MBS is growing to give you thetangible, physical resource you need for abetter, healthier and happier life. And inthe pages of this magazine, you’ll find evenmore tips, hints, stories and suggestions.From a list of favorite apps for mobiledevices to five delicious dishes under 500calories to a profile of daytime dynamoKelly Ripa to the story of a handful ofco-workers making the journey from thecouch to running a 5K, this issue of MindBody Sole magazine is brimming withinformation to help everyone grow–mind,body and soul.Traditionally, a magazine would concludewith a simple “Thank you” for picking it upand paging through it. Instead, we offer this:Thank yourself.Thank yourself for taking steps–perhapseven the first–to bettering your life. Thankyourself for being motivated.Thank yourself for believing in yourself.And thank yourself for never lookingback and only moving forward.P.S. We also thank you for reading witha special coupon offer facing page 1!Looking good in a two-piece.These may be things you aspire to. But evenif your loftiest fitness goal at the presentis climbing the stairs instead of riding theelevator, every step you take makes you alittle healthier, a little stronger and alittle closer to the fit body you desire.The right shoes, you gotta have them.They’re an absolute necessity to get youto your fitness goal. So whether you plan torun, walk or simply tone up during everydayactivities, Famous Footwear has shoes withthe most innovative technology madeto enhance your performance.2 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.com

FALL 2010>FIRST STEPS4 Wellness watchThe perils of sitting, the top 10 cities forwalking, the new Fountain of Youth, andmore.8 The adventures of AliAli Vincent looks back on the highlightsof her recently completed coast-to-coastMind Body Sole tour.>FEATURES10 Keeping up with KellyHow television star Kelly Ripa jugglescareer, family and fitness.16 Photo Essay: Get up and GO!The hottest fall footwear on displayin San Francisco.28 Restyle your workoutThe right ensembles for runningmarathons or achieving yoga bliss.>MIND32 Strip stress from your lifeSigns you might be stressed withouteven knowing it.33 Boost your brainpowerFive ways to get the smart juices flowing.Plus: Four family mind games34 Motivational iTunesFind the beats to keep you going strong.Plus: The top 5 fitness apps.36 10 things that keep us fit & happy>BODY38 Calorie countdownCommon activities and the caloriesthey burn. Plus: 10 activities that meltpounds and 10 easy ways to cut calories.39 Smart package dealsBoxed and bagged foods that won’truin your diet.40 15 minutes to a firm stomachFour simple exercises for flat abs.41 Athletic shortsGear, quick tips and workouts for everyone.42 5 meals under 500 caloriesRecipes both delicious and healthy.>SOLE44 From couch to 5KFollow our running hopefuls as they takeon a fitness challenge and discuss theirpitfalls and successes.46 A few small steps for trainingHow to find the right shoe for you.47 Explore moreWant to get off the beaten path? Here aresome tips on how to find the right shoesto help you do it.48 Built-on-success training planHow to go the distance a little at a time.49 Where, oh where, is your wear?Learn how your foot moves.Plus: Exercises to protect your knees.50 Avoid annoying aches & painsEasy cures for common pains.Plus: Pamper your feet52 Shoe reviewsA collection of some of the hottest fitnessfootwear on famousfootwear.com, rankedby the experts: our customers.54 Coming attractionsA sneak peek at the very latest in fitnessfootwear style and technology, comingsoon to Famous Footwear.>THE FINISH LINE56 One step at a timeOne guy’s journey to fitness.>SPECIAL INSERT FAMOUS FALL FASHIONSA look at the hottest trends in store now at Famous Footwear!1634For more content and information, visit our Mind Body Sole site at famousfootwear.com/mbsfamousfootwear.com Fall 2010 · Famous MIND BODY SOLE Footwear 3

FIRST STEPSWellness watchA guide to good living—and living it up8. Honolulu7. Seattle9. PortlandTop1. San FranciscoTechnology seems to bestacking the odds against exercise.In addition to being old-fashionedcouch potatoes in front of prime-timetelevision, we’re now also stayingglued to computers. (Who canresist videos of cats doing cute stuff?) Youmay spend as much as 56 hours a week withyour posterior planted in a chair or couch,according to an Institute for Medicineand Public Health poll of more than 6,300people.But when you sit for long periods oftime, your body starts to shut downmetabolically. Plop down on your butt fora full day and the fat-burning chemicalsin your body diminish by 50 percent. Thatmeans it’s harder to exercise and you’remore likely to get fat. Researchers haveidentified an increase in this condition,which they call “the sitting disease.” Stayingplanted may be literally killing us throughobesity, diabetes, and heart disease. To getmoving, here are three tips:10Cities forWalkingBottoms5. Chicago10. PittsburghUp!2. Boston3. New York4. Philadelphia6. WashingtonPrevention magazine, the American Podiatric Medicine Association, and Sperling’sBest Places compile an annual ranking of the best walking cities by comparing the 100largest American cities. The most walking-friendly cities are determined by examiningseveral attributes including weather, the percentage of people who regularly walk, culturalattractions, low crime rates, pet ownership and availability of recreational activities.>>> Stand every half hour. Even if yourwork chains you to a desk from 9 to 5,you don’t have to take it sitting down.When reading e-mails or talking on thephone, hop up on your feet. Take walkswith coworkers for idea meetings insteadof heading to the conference room.>>> Move (even a little bit). By fidgeting ortapping your fingers or toes, you can increasethe amount of calories you burn during theday. Maintaining some kind of movement,even if you’re sitting still, will help keep yourmetabolism revved up. Another bonus: Suchconstant motion can keep you morefocused and less likely to be depressed.>>> Watch on the go. Give uptelevision? No way, huh? Then limittube time to two hours a day andwatch while cycling on an exercise bikeor walking on a treadmill. If you don’thave those fitness contraptionshandy, then sit-ups,push-ups, or othersimilar exerciseswill work.FASTFACT>>>67 minutes is theaverage amount of time spentdriving each day. To pain-proofyour commute, don’t sit on awallet, which can twist yourspine and lower back. And eitherclose your window or open itall the way. A cracked windowsends a breeze over your neck,which can cause stiffness asmuscles contract.ANTIOXIDANTSthe New Fountain of YouthThe old saying “you are what you eat” istruer than ever. And if you want to look and feelyounger and healthier, add foods chock-full ofantioxidants to your diet. Such foods can helpward off the effects of aging, reducing wrinkles,muscle soreness, and fatigue. And antioxidantshelp prevent cancer and heart disease.They work by breaking down free radicals thatform in our bodies as cells change and grow. Thebody naturally produces such antioxidants, butyou can provide a boost to this process (andattain some age-defying benefits) by eatingfoods rich in the stuff.Here are seven foods to add to your diet:Brazil nuts An excellent sourceof selenium; along with being anantioxidant itself, selenium actsto speed up your body’s naturalantioxidant production processes.Peanut butter Loaded withvitamin E, this gooey snack foodhelps halt damage to skin cells that canlead to skin cancer. Another benefit ofdowning vitamin E-rich foods: fewer wrinkles.Papaya The vitamin C in papayaprotects blood vessels and reducesthe risk of heart diseaseand stroke.Spinach Containing the samepigments that protect skin from sundamage, the carotenoids in spinach canreduce the risk of macular degeneration.Brussels sprouts A University of Texasstudy found that the antioxidantisothiocyanates, found in brussels sprouts,reduces the risk of some forms of cancer.Dark chocolate The polyphenolsin dark chocolate may helplessen your chances ofdeveloping memory lossassociated with conditionssuch as dementia or Alzheimer’sdisease. Another plus: Polyphenolsin cocoa reduce the growth of two types ofbacteria that can cause gum disease.Chicken breast A good source of anantioxidant called coenzyme Q10, chickenbreast protects cells and may help preventheadaches and help lower blood pressure.Beyond the MenuIn the wake of the passage of state and local laws, restaurants are slowly but surelyrevealing nutrition information with as much prominence as daily specials. There’sgood reason to keep tabs on calories while eating out: One study found that thosewho ate fast food more than twice a week are 10 pounds heavier than those who hadfast food less than once a week. And those drive-through diners were also twice aslikely to have insulin resistance, which is a risk factor for heart disease and diabetes.Also, the U.S. Department of Agriculture found that on days when people eat fastfood, they eat 500 calories more than on days they don’t.Keep your eye out for another result of this full-disclosure trend: Some items maydisappear from menus because the restaurants are a tad embarrassed that they offer suchfat- and calorie-laden dishes.3 Calorie-Cutting Tips for Dining OutYou don’t have to be stuck at home eating soup all the time. Here are three ways youcan still enjoy your favorite restaurant foods while shaving some calories:Share sweet stuff. You’re eating out, so you haaaaave to1 have a dessert, right? Indulge, but share one serving withothers. A few forkfuls will satisfy your sweet tooth.2Call a halftime. As soon as that plate of pasta landsin front of you, ask the waiter to boxhalf of it so you can take it home. Outof sight, out of mind. Plus, you’ll beable to enjoy the dish at home later.Become a dipper. Sauces and3 dressings are loaded with fatand calories. Instead of having that salad smotheredwith Thousand Island, ask for the dressing on theside, then dip each bite into a little dab of sauce.New Old-School BikesCalled a townie, cruiser, or Dutch bike,the latest trendy bikes provide plenty ofcomfort and are designed for urban riding.In addition to being simple to maintain andride, these bikes have accessories such as racksfor carrying stuff and fenders to ward off streetgrime and water. For a cool way to commute orrun errands, check out these two models:>>> Electra Amsterdam Classic 3i >>> Tapping into old-school,easy-to-use technology, the Classic 3i uses a coaster brake, just like you did as a kid.A fully covered chain guard means you don’t have to worry about chain gunk getting onyour pants or leg. It also includes a dynamo light, which means no batteries needed.>>> Felt Café 8 Deluxe W >>> This woman-specific design has an easy-to-usetwist shifter and lots of other rider-friendly accessories. For example, the on-board cup holdermeans that both hands can be on the handlebars when you return from coffee runs.A saddlebag also allows you to store tools and a bell for letting everyone know you’re cruisingby on this stylish set of wheels.4 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.comfamousfootwear.com Fall 2010 · Famous MIND BODY SOLE Footwear 5

MAKETODAYCONNECTEDFind the perfect pair of shoes.Get the inside scoop onwhat’s hot this season.See the latest looks and get themdelivered straight to your door.Now you’re just an app away!With the new free Famous FootweariPhone App you can:> Locate a Famous Footwear near you> Use your iPhone as an Electronic RewardsCard that can be scanned in-store> Search for any shoes or accessories(by size, style, color and/or brand)> Purchase directly from your phone(for delivery straight to your door)MAKETODAYFAMOUS®Download the free Famous Footwear iPhone App today.And for special surprises, offers and more,don’t forget to “Like” us on Facebook, follow us on Twitter and read our blog!(App requires iOS 4 or later)

COVER STORY‘ I make time to work out and if that means I have to wake up at 5 am before the kids get up, then that’s what I do. ’The Ripa effectIt’s no secret that Kelly Ripa lives a busy life these days, but a brief look back shows that it’s alwaysbeen that way:l She got her start on television in 1986 when she appeared on “Dance Party USA.”l Got her big break in 1990 as Hayley Vaughan Santos on ABC’s “All My Children.”l Worked in voiceover, providing the narration for The Learning Channel’s “MaternityWard”, as well as lending her voice to the animated series “Kim Possible”, “DuckDodgers” and “Go, Diego, Go!”l Ventured into primetime in 2003 on “Hope & Faith,” starring with Faith Ford.l Broke the Guinness World Record for custard pie throwing on September15, 2006, when she tossed 24 banana cream pies in one minute at actorWilmer Valderrama (beating the record set by NASCAR driver MattKenseth on the previous day).l In 2006 Ripa and her husband, Mark Consuelos, started MilojoProductions (named after the first two letters of Kelly’s and Mark’sthree children’s names – Michael, Lola and Joaquin.) The companyhas produced series, specials and documentaries for channelsincluding TLC and ESPN2.l On December 11, 2008, Cooper University Hospitalannounced that it was naming its women’s health program “TheRipa Center for Women’s Health & Wellness at Cooper” inhonor of Ripa and her family. Ripa’s parents met at the hospitalin 1961 and Ripa has volunteered her time as a televisionspokesperson for the hospital.l In January 2010 Ripa and Consuelos returned to the show“All My Children” for two episodes for “All My Children”’s40th anniversary..l In 2010, Ripa re-learned to ride a bike for the first time in30 years.and staying on your toes ultimately comes down to ahealthy lifestyle. As they say, if your shoes don’t workout, neither will you.Recently, Ripa took some time away from her busyschedule for a quick Q & A with MIND BODY SOLEMagazine. Here’s what she had to say:MBS: What do you like best about wearing rykä?KR: The trail, running and cross training shoesjust fit my feet better.MBS: With such a busy schedule, how do youfind time to work out?KR: I make time to work out and if that meansI have to wake up at 5 a.m. before the kids get up,then that’s what I do.MBS: What’s your workout routine like? What areyour favorite exercises?KR: It’s ever evolving. I believe you need to shockyour muscles constantly. I love running, spinning andmy latest fitness craze is the Tracy Anderson method.MBS: What kind of music do you listen to whenworking out?12 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.comKR: Madonna, Lady Gaga, Beyoncé – in that order.MBS: What’s your favorite healthy snack?KR: Blueberries and Greek yogurt.MBS: Do you have any favorite indulgences?KR: White wine.MBS: How often do you exercise?KR: 7 days a week.MBS: After having children, how did you stay in suchgreat shape?KR: I didn’t get into shape until my children went toschool. Then, I had time during the day to work out.MBS: How do you keep your children active? Dothey exercise?KR: My husband, children and I are all veryactive. We do a variety of activities togetherfrom trapeze lessons to hiking.MBS: What is your go-to guilty foodpleasure?KR: Pepperidge Farm Goldfish.Although – truthfully, I do not feel onebit of guilt about it.MBS: What is your favorite article ofclothing?KR: The Row black blazer – I wearit almost everyday.MBS: What’s the weirdest thingin your purse?KR: Star Wars action figures.MBS: What did you want tobe when you grew up?KR: I’ll let youknow when Igrow up! MBSFor Kelly Ripa,a busy scheduledoesn’t meana boring one.Left, Ripa and family(from left to right,daughter Lola,husband Mark, sonsJoaquin and Michael)take in a New YorkRangers game.Below, Ripa, Oprahand Regis sharea moment withthe city of New York.To see our full selection of rykä product, go to famousfootwear.com and search keyword ryka.famousfootwear.com Fall 2010 · Famous MIND BODY SOLE Footwear 13george napolitano/filmmagic / getty imagessoul brother / wireimage / getty images

PICTORIALWe start out in theGolden Gate city’sworld-famousAlamo Square,where getting out doesn’t haveto be a drag. When you headout, take in the sights and giveyour body a little somethingextra. These SkechersShape-ups toning shoes addnatural instability to increasemuscle activity. So even if youstart out slow, you’ve alreadygot a leg up on your workout.Shown: Women’s SkechersResistance Runner 90606;Men’s Skechers Radius TrainerKinetix 90135Get out and GO!Always on the move and lookingfor the perfect shoes to keep up?We headed to San Francisco– fromthe wooded trails to the rolling hillsto those famous city streets–to put thisseason’s hottest footwear to the test.Photos byJoe Montezinos18 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.comfamousfootwear.com Fall 2010 · Famous MIND BODY SOLE Footwear 19

GET OUT AND GO!HHeading out for a quick run? Why not go that extra mile with the latest inrunning shoe technology? For women, the ASICS ® GEL-Frantic 4 features heeltechnology that will keep your stride nice and cushiony. And guys, the Nike AirMax Torch 4 features reflective overlays and extra cushioning to keep you going.Shown: Women’s ASICS ® GEL-Frantic TM 4 74380; Men’s Nike Air Max Torch 4 90320Around the office or aroundthe block, a good walkdeserves a great shoe.And with these toning shoes,you can even treat yourself to a fewextra laps. Both Avia’s Avi-MotionI-Quest and rykä’s A24112 featurelightweight construction and negativeheel technology to stretch that Achilles.Shown, left to right (main image):Women’s rykä A24112 70179Women’s Avia Avi-Motion I-Quest 3174520 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.comfamousfootwear.com Fall 2010 · Famous MIND BODY SOLE Footwear 21

GET OUT AND GO!Feel like steppingup your game?Add a little weightto your workout.No need to get all heavy,just something to add alittle swing to your step.And to keep you lighton your toes, the NewBalance 850 toning shoeis super lightweightwith breathable meshconstruction and theCushioned Ultra Litemidsole.Shown:Women’s New Balance 85090818To see our full selection,go to famousfootwear.comand search keywords new balance22 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.com

GET OUT AND GO!Above the city skyline, just on the outskirtsof town, is a whole other world to explore.When you want some adventure, get offthe beaten path and let yourself go.The perfect shoe for your journey is the Columbia BirkieTrail, with protective toe caps, stabilizing paddingand rugged rubber bottoms for extra grip.Shown: Women’s Columbia Birkie Trail 99962Men’s Columbia Birkie Trail 1507924 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.comfamousfootwear.com Fall 2010 · Famous MIND BODY SOLE Footwear 25

GET OUT AND GO!Whether it’s along the streets ofa bustling city or in the Zen-likecalm of a shaded trail, runningrequires a shoe that can keep upwith you. The ASICS ® GEL-Enhance TM Ultragives you the cushioning, stability and tractionthat will keep you moving no matter wherethe road takes you.Shown:Women’s ASICS ® GEL-Enhance TM Ultra 76965Men’s ASICS ® GEL-Enhance TM Ultra 9981526 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.comfamousfootwear.com Fall 2010 · Famous MIND BODY SOLE Footwear 27

GET OUT AND GO!When you getout and startmoving, youcan truly enjoyeverything the world hasto offer. To put a little moretone in your step, trythe Reebok EasyToneReeinspire with balancepods to engage thehamstrings, calves andglutes. Or check out theReebok RunTone sneakersto give your muscles someadded activity while you run.So head out, take a lookaround and take advantageof this big, blue, rotatinggym we live on. Go at yourown pace, take everythingin and remember that everystep you take is a rewardto yourself.To see our full selection, go to famousfootwear.com and search keywords reebok toningShown:Women’s Reebok EasyToneReeinspire 76315;Men’s Reebok RunToneAction 9039028 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.com

RESTYLE YOUR WORKOUT1. Water-repellent jacketA little rain, snow or sleet is no excuse tomiss a run! Brave the elements in this greatwater-repellent jacket featuring Omni-Shieldfabric. Columbia Switchback Jacket.2. Moisture-wicking T-shirtDon’t let a little sweat scare youfrom picking up the pace. You’llstay comfy and dry in this greattee that pulls moisture away fromyour body so it can evaporate.Nike Dri-FIT ® T-shirt.6. Running cap with ponytail holeGreat for those cooler-weather runs, thismoisture-wicking cap keeps you warm anddry. The nifty built-in ponytail hole ensures aperfect fit that stays in place.Luon running cap from lululemon.7. Breathable mesh sports braKeep the girls in check with a sportsbra featuring breathable mesh panels.The smooth, moisture-wicking fabricmeans you’ll stay cool, comfortableand in control your entire run.Old Navy running sports bra.zen goddessSo you’ve mastered downward-facing dogand your tree pose is as solid as a rock.Now you need the gear to achieve trueyoga bliss (or at least look as fabas can be in the process!)4. Grippy headbandKeep those fly-aways at bay as you forward-foldwith a super grippy headband that stays in place.lululemon slipless headband with inside silicone grip.3. MP3 playerSometimes, a few upbeattunes are the only motivationyou need to keep poundingthe pavement. This one islightweight and comes in anarray of vibrant colors. Apple8GB iPod Nano.4. Water bottle holsterStay hydrated while on the gowith a water bottle holster.This one has a handy littlewaist strap to keep your handsfree on your run. UltimateDirection 20 oz bottle withholster.8. Running shoesYou just can’t go wrongwith ASICS ® . Fromstability support to asuperior cushioningsystem, ASICS ® offersthe crème de la crèmeof running technology.ASICS ® Gel-Nimbus 12from Famous Footwear.1. Chic hoodieThrow on a stylish cover-upon your way to and from classor to keep you warm duringrelaxation exercises. lululemonSavasana breathable cottonFrench terry wrap.2. Environmentallyfriendlywater bottleStay hydrated and be kind tothe earth with a lightweight,BPA-free water bottle.lululemon Sigg Om aluminumwater bottle.5. Moisture-wicking tankRealistically speaking, yoga’s notall meditation and serenity. Themoisture-wicking properties inthis tank will keep you cool fromsun salutation to warrior one andback again. adidas adi impactTankwith ClimaLite® moisturewickingtechnology.6. Cropped pantsThe long, loose material of full-lengthpants can get tangled in your toes as youstep in and out of those deep lunges.Old Navy fold-over waist yoga capris.5. Insulated running pantsStay toasty warm and safely visible onevening runs with a super soft insulatedrunning pant with reflective elementsbuilt right in. ASICS ® Thermopolis ®LT Run Pant.running guruWhether you’re running for fun or training for a marathon, it’s important tohave the right gear. Shoes that fit, clothes that breathe, music that makesyou move – all of these things will keep you going strong mile after mile.9. Cushionedlow-rise socksWith anti-microbialtechnology and a halfcushionedmicro-acrylicfootbed, these low-risesocks will keep your feetdry, odor free and comfywith every step. adidasClimaLite ® socks fromFamous Footwear.3. Toning sandalsTone up to and from classwith toning technologyin the form of a flip-flop.New Balance rock&toneSandal fromFamous Footwear.7. Smile-inducingyoga matAvoid gym germs andbring your own mat toclass. Make your workouteven better with a brightand cheerful design.Gaiam Yoga Essentials ®mat.28 Famous MIND BODY SOLE Footwear · Fall 2010famousfootwear.comfamousfootwear.comFall 2010 · Famous MIND BODY SOLE Footwear 29

sectionbegins on page 32sectionbegins on page 38sectionbegins on page 4420 signs you mightlive to 1001 You eat purple food2 You have been a college freshman3 You have a drama-free marriage4 You enjoy good friendships5 You have strong legs6 You set goals7 You feel 13 years younger than you are8 You have a positive outlook on life9 You’re outgoing10 You’ve got skinny friends11 You don’t have a housekeeper12 You often walk instead of drive13 You do aerobic activity five hours a week14 You don’t like burgers15 You skip cola, including diet16 You love tea17 You limit calories to 1,400 to 2,000 a day18 You don’t snore19 You weren’t overweight as a teen20 You have a flat bellyfamousfootwear.com Fall 2010 · Famous MIND BODY SOLE Footwear 31

10Signs You’re Stressed Out1 Weekend headaches A big difference betweenthe levels of stress you feel during the workweekand the weekend can cause migraines.2 Bad menstrual cramps A stress-relatedimbalance of hormones worsens cramps, butexercise can ease the pain.3 Achy mouth Grinding teeth during sleep isa stress red flag. Ask your dentist about amouth guard.4 Odd dreams Interrupted sleep equals baddreams and even more stress. Avoid caffeineand alcohol before bedtime.5 Bleeding gums High levels of stresschemicals can lead to periodontal disease.Keep a toothbrush at work to remind you tobrush more often.6 Out-of-nowhere acne Inflammation fromstress can lead to zits. Treat ’em with a lotioncontaining salicylic acid.7 A sweet tooth Women’s chocolate cravings aren’tjust because of monthly hormone changes.When snacking, stick to the healthier darkchocolate.8 Itchy skin Feeling anxious or tense exacerbatesany existing skin problems.9 Worse-than-usual allergies Stress hormonescan stimulate chemicals that trigger allergies.10 Belly aches Docs aren’t sure why stress causesstomach aches, but meditation can help easethe symptom.stripStressf rom Your LifeStress is sort of like a snowball that’s rolling downhill collectingmore and more and more. As your stress increases, your bodyreleases chemicals that make it harder to concentrate and can evenmake your breathing irregular. Wait, it gets worse: You may be stressedout and not know it. And researchers have also found thatduring particularly stressful weeks, you’re less likely todo stress-relieving activities such as exercise. There’shelp, though. Here’s a checklist that can help you seeif you’re unknowingly stressed, and tips on how to stopthat big ball of tension before it bowls you over.Relieve Stress with YogaThe slow meditative moves of yogaalmost instantly bust stress. Researchershave found that yoga begins to reduce stresshormones after just one session. To helpyou quickly find your inner Zen place,here are two yoga moves that’llprovide calm in only 15 minutes:Modified Half Moon Pose1. Stand with your back against awall. Turn your left foot parallel toand touching the wall.2. Bend your left knee as you liftyour right foot and lean left,placing your left hand on thefloor (or on a chair, if needed) atleast half a foot farther from thewall than your left foot. Your legshould be bearing most of yourweight, with your hand used forbalance.3. Lift your right leg to hip leveland point your right toes awayfrom the wall.4. Straighten your left leg,touching your elevatedright leg back against thewall for support andbalance, if needed. Holdfor five breaths.5. Switch sides and repeat.Legs Up The Wall1. Place three folded blankets or afirm pillow against a wall.2. Sit facing them with your kneesbent and feet flat on the floor.3. Lie back, lift your hips, andslide forward, resting your hips onthe blankets and your shouldersbelow them on the floor.4. Lift your legs, straighteningthem against the wall.5. Relax your neck, face, andabdomen. Remain here for 10minutes, breathing slow and steady.FASTFACT>>>850Burn this many calories aweek exercising and it’llprovide stress relief. Here’s what’spleasantly surprising: That amountof exercise equals only a 30-minutebrisk walk or 15-minute jog daily.Boost YourBrainpowerYour brain is like a muscle. The more you use it, the more powerful itbecomes. The opposite is true as well: Fail to put your noggin to workon a regular basis and it’ll be more difficult to concentrate and completecomplex tasks. Here are five ways to get those smart juices flowing:Write 6-wordstoriesHemingway onceboasted that hecould write a story insix words. Theresult: “For sale:baby shoes,never worn.” Youcan share yourmental exerciseon Facebook andTwitter, and atsmithmag.net,home of thesix-wordmemoir.4 FamilyMind GamesSwap handsWhen going aboutyour day, build newneural connectionsby using yournondominant handfor tasks such aseating andbrushing yourteeth. Keep atit and you’lllikely see yournondominanthand becomeeasier to usethrough the day.Apples to ApplesSimple fun at its best. The game has two decks ofcards: The red deck lists things (such as “clowns,”“Jerry Springer,” and “sharks”); the green deckgives descriptors (such as “annoying,” “fragrant,”and “soft”). Players take turns being the referee and choosinga thing card. Once the referee reveals the thing card, otherplayers choose a matching descriptor card from their hands.Say AnythingConversation and laughs will burst out duringthis party game in which players take turnsanswering questions. A couple of examples:What’s the one web site you couldn’t livewithout? What’s the most overrated band? Towin, players bet tokens on what answers will be chosen.Jot it downAct like you’re inschool again.Whenever you hearsome important info,such as duringa doctor’s visitor anytimeyou may feelstressed, writeit down. Having asmall pad of paperand pen handyalso lets youcapture yourcreativity onthe fly.Take awayMath problems canhelp engage yourbrain. Try these:Beginning at 200,count backward,subtracting 5 eachtime (200, 195, 190...).Beginning at 150,count backward,subtracting 7 eachtime (150, 143, 136...).Beginning at 100,count backward,subtracting3 each time (100,97, 94...).With lots of folks looking to stay home more yet spend less timein front of a TV or computer screen, board games are back. Here arefour that provide puzzles to solve and a good night of competition:Searchthe internetA few days a week,Google a topic youhave beenmeaning toresearch—maybe it’s that factyou know your friendgot wrong. Or perhapsyou’ve been meaningto look for places totake art classes. Suchinquisitive web surfingincreases brainactivity and can buildcognitive strength.Ticket to RideOnly taking about five minutes to learn, thisis the game in which players become railroadtycoons, building their lines across a map ofAmerica. Players draw color-coded cards, thendecide where to place corresponding tracks to complete a line.Bonus: Different editions based on different continents canhelp everyone in the family learn more about geography.Incan GoldCombine Indiana Jones and Monopoly andyou get Incan Gold. Players explore an Incantemple, collecting treasure and decidingwhether to play it safe and carry out loot ortry for more. The quick-flowing, easy play means you can finisha game in about 20 minutes.32 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.comfamousfootwear.com Fall 2010 · Famous MIND BODY SOLE Footwear 33

Tune InMotivationaltoTUNESWhen you tie music to muscle, it boostsHere are some playlists for specific kinds of exercise:Motivation boostStart Me Up The Rolling StonesRay of Light MadonnaIllusion Benassi Bros. featuring SandyI Want Your Soul Armand Van HeldenEcstasy Danity Kane featuring Rick RossRocky Theme Bill ContiDamaged Danity KaneGot Me Going DAY26Take You There Donnie KlangAin’t No Stopping Us Now McFadden& WhiteheadCloser Ne-YoBack to Zero Robbie RiveraCome Over EstelleSide Effects Mariah Careyfeaturing Young JeezyTake a Bow RihannaEmotional Remix Casely featuring Flo RidaGirls Around the World Lloyd & Lil WayneRadar Britney SpearsRobbery Claude KellySucker for Love Jason Miller featuring AkonThat Girl Right There UsherFree DAY26Heartbreaker will.i.amFind a New Way Young LoveFeelin’ It Sammie featuring T-Pain & LloydChop Me Up Justin Timberlakefeaturing TimbalandCardioE-Pro BeckSoul Meets Body Death Cab for CutieThrow Me a Curve Go-Go’sTake Me Out Franz FerdinandPump up the Jam TechnotronicNew Shoes Paolo NutiniRudderless The LemonheadsAtomic BlondiePhantom Limb The ShinsSk8er Boi Avril Lavigneyour workouts. Your effort feels lessened,and you can often go longer and pack in amore intense, beneficial session when you’rejamming to tunes. But what to listen to?High-intensityweight trainingLights Out Danity KaneEye of the Tiger SurvivorFeedback Janet Jackson4 Minutes Madonna featuringJustin Timberlake and TimbalandHappy Natasha BedingfieldI’m That Chick Mariah CareyShut Up and Let Me Go The Ting Tings’Till I Collapse Eminem & Nate DoggAll Fired Up Pat BenatarAmerican Boy Estelle featuring Kanye WestFour Little Diamonds ELOYou Get What You Give New RadicalsTop 5iPhone Fitness AppsMake your workout mobile!From paid apps to free ones,check out our top 5 fitnessapps for runners to bikersand everyone elsein between.EnduranceCrocodile Rock Elton JohnHave You Got It In You? Imogen HeapNarcolepsy Ben Folds FiveDays Go By Keith UrbanMiniature Disasters KT TunstallAmazing SealYou’re Gonna Get What’s ComingRobert PalmerThe Sweet Escape Gwen StefaniUnwritten Natasha BedingfieldHella Good No DoubtPut Your Hands on Me Joss StoneNo One Knows Queens of the Stone Age1Couch 2 5K - $2.99Embarking on a runningprogram is tough enough withouthaving to keep track of a stopwatch.This handy little app takes youthrough the nine-week programday-by-day, with voice prompts thattell you when to walk and when to run.You can even loop in your playlist to enjoyyour workout music, uninterrupted.2iWorkout - $2.99It’s just like having a personal trainerin your pocket! The iWorkout app featuresinstructional videos for cardio, core, free weightand machine exercises, plus some great stretchesand Swiss ball workouts, too. The metronomefeature keeps you on track by timing your reps.3Yoga STRETCH - $.99Channel your inner yogi with themost popular yoga app on iTunes. Poses aredemonstrated by illustrated silhouettes, andyou can choose the duration, music and soundof the instructor’s voice. You can even customizeand save up to five routines, or just work from apreloaded session.iMapMyRun - FREE4 Take advantage of your iPhone’sGPS function to track your distance, time, paceand speed in real time! This is a great tool tohave whether you’re hitting the trails by foot orbike. It keeps track of your walks, runs or rides soyou have it for next time!Podrunner - FREE5 This smartphone app features free exercisemusic mixes for runners, joggers, power walkers,cyclists, or anyone who can use non-stopfixed-tempo music when they train.RunningBorn to Run Bruce SpringsteenHarder to Breathe Maroon 5Runaway Jon Bon JoviSOS RihannaFirestarter The ProdigyAnother One Bites the Dust QueenGirlfriend Avril LavigneBPM Best for ...WHEN BUILDING YOUR OWN PLAYLIST...Pump It Up Elvis Costello160+ Running, cycling, cardio dance, jumping ropeB.O.B. OutkastBe sure to turn on the “beats per minute” categoryI Can’t Drive 55 Sammy Hagarunder view options. This will allow you to easily140-160 Jogging, stairclimbing, ellipticalThe Rockafeller Skank Fatboy Slimorganize your iTunes library by BPM, making it simple 125-140 Brisk walking, light elliptical, stairclimbingHere It Goes Again Ok Goto create playlists with a certain tempo for a particular 105-125 Walking, strength trainingShe Wants to Move N.E.R.D.kind of workout or activity.60-115 Warmup, cooldown, stretches, yoga, PilatesI Ran Flock of SeagullsRunnin’ Down a Dream Tom PettyAround the World Daft Punk34 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.com famousfootwear.com Fall 2010 · Famous MIND BODY SOLE Footwear 35

Body BuggI wear thearmband duringthe day to trackmy movement todetermine the amount of calories I burn. Ittakes a bit of commitment, especially withlogging my food, but so far the benefits areworth the few extra minutes a day. I feel somuch more aware and informed!AmySt. Louis, MOHigh HeelsWearing 4-inch heels no matterwhat the occasion!LatoyaSeattle, WASleepSleep keepsme fit andhappy. It’s nota tangible thing,but you don’twant to see mewithout it! Plus,people that don’t get enough sleep (less thanseven hours per night) are more likely to haveweight problems.RoshelleAiken, SCSPECIALIS PUTTING IT MILDLYMy BabyChasing my 15-montholddaughter aroundthe house. She’s reallyfast when she’s on themove, so I always haveto be on my toes!KarinBoise, IDthingsthat keep usDarkChocolateSometimes a girl just needs a chocolate fix.At least the dark chocolate has some realnutritional value, like antioxidants. That’swhat I tell myself anyway, so I don’t feel soguilty about indulging every now and then.MissyCahokia, ILCoke ZeroFinally! Real Coke tastewithout the calories!BillPottstown, PASilly T-shirtsI have this great vintaget-shirt that says “Don’tWorry, Be Happy”with neonsmiley faces.I wear it whenI’m not really inthe mood to work out.It makes me (andeveryone around meat the gym) giggle.Working out shouldn’tbe so serious.AmeliaLawrence, KSfit &happyEveryone has it—that one thing thatgets you moving, keeps you motivatedor just simply puts a smile on yourface. Here are some of our favorites.Ten minutes of seeing photos of old flames,friends and classmates on Facebook is theonly motivation I need!DanMiami, FLOregon Chai TeaI have a mug of this nearlyevery night, hot or cold.I buy the Slightly Sweetvariety to cut back onsugar and then mix it withskim milk. It’s so creamyand delicious, I feel likeI’m treating myself tosomething really bad!GardeningGrowing stuff is hardwork! But there’snothing betterthan a big vaseof freshly cutflowers tobrighten my day.ErinDallas, TXLouiseSan Francisco, CA©2010 The Hershey CompanyMILDLY SWEET,MILDLY DARK ANDOVERLY DELICIOUS.PURE HERSHEY’S®36 Famous MIND BODY SOLE Footwear · Fall 2010famousfootwear.com

CalorieCountdownEach day, your body requires a certain number ofcalories just for normal functioning—for most of us,it’s about 1,200 to 2,000 calories. However, eating morecalories than you burn causes weight gain. But if you don’teat enough to fuel your activity, you’ll feel drained. To seehow the combination of what you eat and how much youexercise determines whether you’ll lose, gain,or maintain weight, check out this chart and these lists:1030-Minute BurnBecause it takes moreenergy to move a largerbody, folks who weighmore will burn morecalories. Here are10 examples of activitiesand the amount of caloriesburned in 30 minutes bythose of differing weights.Everyday Activitiesthat Melt PoundsDon’t put off those chores—they can help you loseweight. Here are some of the most fat-busting choresalong with the calories they burn, based on a 150-lbperson and 30 minutes of activity.1. Gardening – 136 calories2. Knitting – 51 calories3. Making beds – 68 calories4. Mopping – 119 calories5. Mowing the lawn – 187 calories6. Painting the house – 170 calories7. Raking leaves – 146 calories8. Refinishing cabinets – 153 calories9. Shoveling snow – 204 calories10. Washing windows – 102 caloriesMayonnaise57 Caloriesminutes30of…10Ham144 CaloriesAmerican Cheese136 CaloriesFrench Fries231 CaloriesEasy Ways to Cut CaloriesFat- and calorie-reducing tricks can help make your dietleaner, trimming lots of calories and loads of “bad” fats.Here’s how:1. Have an all-veggie dinner once a week2. Switch to 1 percent or skim milk3. When buying meat, ask for extra-lean cuts4. For recipes that call for butter, like mac ’n’cheese, cut two tablespoons from the recipe5. Instead of ice cream, opt for low-fat frozen yogurt6. Chicken on the menu?Skip the skin, which contains most of the bird’s fat7. When ordering fast food, skip the mayo and“secret sauce,” which is loaded with fat and calories8. Swap regular soda for sparkling water witha squeeze of lemon or lime9. Fill your omelet with veggies such as peppers,mushrooms, and onions instead of meat and cheese10. Opt for grilled chicken instead of breaded or friedSandwich Bun200 CaloriesLettuce5 CaloriesTomato4 CaloriesBurns this many calories for a person weighing…130 lbs 180 lbs 230 lbsYoga 74 102 130Bowling 88 123 156Walking, 3 mph 97 135 172Dancing 133 184 234Aerobics 177 246 312Swimming, moderate freestyle 206 287 364Hiking, 10–20 lbs load 221 307 390Bicycling, 12–13.9 mph 236 328 416Jumping Rope 295 410 520Running, 7 mph 339 471 598SmartPackageDealsAsk a nutritionist how toeat healthier and one of thefirst things she’ll tell youis to avoid buying stuff inboxes. Often, such processedfoods are loaded with sugar,fat, and calories. For busyfamilies, though, theoccasional packagedfood is a necessitymore than aconvenience. Forthose on-the-godays, here are adozen of thebest boxed,bagged,and cannedfoods youcan buy.FASTFACT7%Amount of saturatedfat that should be inyour diet, includingless than 1 percenttrans fat. Checknutrition labels asyou’re shopping tomonitor the fat.Bear Naked 100% Pure &Natural Cranberry RaisinCerealUnlike other cereals, there’sno high-fructose corn syrup inthis whole-grain bowl full of goodness.Arrowhead Mills OrganicSteel Cut Oats Hot CerealA no-sugar, no-preservativeversion of this breakfastfavorite tastes great withblueberries and real maple syrup.Post Shredded Wheat CerealGet this for an ingredient list: wholegrainwheat. That’s it. No processing, noadditives.Stonyfield FarmOrganic YogurtWith six live, activecultures, this yogurt helpsaid digestion and may boostimmunity.Annie’s HomegrownOrganic Whole WheatShells & WhiteCheddarNo fat or salt meansthis mac ’n’ cheese ismuch healthier thanother versions.100-CalorieComparisonsStore shelves are now stockedwith prepackaged goodiesmeasured right at 100 calories.With this recent snack-packtrend, families are becomingmore conscious of calories. Butnot everything comes in aneasy-to-open bag of 100 calories.Here’s what 100 calories of yourfavorite foods look like:Kashi All-Natural Tuscan Veggie BakeTV dinners don’t often have thisveggie-loaded mix of squash, eggplant,and sweet potato.Bumble Bee Skinless andBoneless Pink SalmonIt’s a quick and easy way to make asandwich, and can be blended intoanother dish, such as salad.Lärabar Energy BarsUnlike lots of other bars,this snack includes real-deal raw fruits,nuts, and spices.Snyder’s of HanoverSourdough Hard PretzelsOnly five ingredients and nofat means this is the snack toreach for on game day.St. Dalfour Black Cherry100% Fruit SpreadThe number-one ingredient here issimply black cherries—skip the loadsof sugar found in other jellies.Guiltless Gourmet MildBlack Bean DipThere’s no fat, and 2 grams offiber per serving. Serve withbaby carrots—dip just got healthier!Haagen-Dazs Fat-FreeMango SorbetReal juice concentratespack in vitamins A and C.100 calories =1 tablespoon of peanut butterAbout 7 potato chips4 chocolate kisses1 /3 of a fast food cheeseburgerAbout 15 french fries1 large apple2 /3 of a can of regular cola1 piece of flax breadAbout 1 /2 of a glazed donut8 saltine crackers38 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.comfamousfootwear.com Fall 2010 · Famous MIND BODY SOLE Footwear 39

15 Minutes to aFirm StomachWant flat abs? Forget sit-ups and hours and hours in the gym.Four simple exercises can help you firm and tone yourmidsection. Do these moves every day for three weeksand you’ll start to see and feel adifference. To speed results, add 30minutes of cardio exercise (such aswalking, running, or cycling)four days a week, with a 60- to90-minute workout once a week.1. Controlled Static CurlLie with right knee bent, foot flat onfloor, left leg extended, hands underlower back.Lift elbowsand inhaledeeply. As youexhale, contract abs and curl head,neck, and shoulders to raise shoulderblades a few inches off floor. Hold andlower, including elbows. Do 4 to 8 reps,then switch legs.Easy Does It: Keep your head on thefloor, but do the rest of the move.Step It Up: Lift extended leg a fewinches off the floor and hold as youraise and lower upper body.2. Side BridgeLie on your left side, propped up onelbow, with your top foot in front ofbottom so both feet are on floor. Forone rep, contract abs as you raisebody, forming a straight line fromtoes to shoulders. Do 4 to 8 reps, thenswitch sides.Easy DoesIt: Lie withlegs bentbehind youand raisetorso andAb Exercise How-to-Checklist4 Do the four exercises in the order listed.4 Hold each move for 10 seconds,tightening your stomach muscles as ifbracing for a ball to hit your belly4 Don’t hold your breath4 Repeat each exercise 4 to 8 times daily,at least an hour after you wake up.4 If you’re just beginning to exercise,try the Easy Does It version first.4 Once you can complete eight reps easily,advance to the Step It Up version.thighs, resting on bottom knee.Step It Up: Rotate body to face floor,supporting yourself on forearms andtoes, legs and torso in a straight line.Hold, then rotate back to Side Bridge.Do all reps, then switch sides.3. One-Legged SquatStand with your right leg extendedbehind you, toes on floor. Hold armsout to sides at shoulder height. Withabs contracted,bend left kneeabout 45degrees, slightlyleaning forwardfrom hips, andslide right legback as arms press forward, palmsfacing in. Don’t extend your left kneeover your toes. Lift right leg 1 to 2inches and hold. Straighten left legto stand, returning right leg to startposition and pressing arms back outto sides. Do 4-8 reps, then switch legs.Easy Does It: Keep back toe on floorthroughout move.Step It Up: Raise right leg 3 to 6inches higher and keep it liftedthroughout the move.4. Hip AirplaneStand withyour right legextended behindyou so foot is offfloor. Raise armsto shoulderheight likewings, palms down. Contract abs andhinge torso forward about 45 degreesas you raise right leg behind you ashigh as possible, while maintainingbalance and keeping hips level. Hold,then lower leg to stand and repeat. Do4-8 reps, then switch legs.Easy Does It: Lift leg behind andbalance without hinging forward withupper body.Step It Up: After raising the leg, rotateyour torso to the right, raising rightarm so chest and hips face right andleft arm points toward floor. Hold, thenrotate to the left. Hold and return tocenter for one repetition. Repeat withopposite leg lifted.ATHLETIC SHORTS: Gear, Quick Tips, and Workouts for EveryoneEquipped for FitThe latest workout gear and accessories can help you get fit and stay active.Here, the editors of Men’s Health and Women’s Health share their favorite get-in-shape gear.Power Systems PremiumNeoprene DumbbellsKeep your grip even when you startto sweat, thanks to the neoprenehandles. Buy a range of weights fordifferent types of exercises. PRICE: $7for a 3-lb pair, $12 for a 5-lb pair, and$24 for a 10-lb pair.power-systems.comHarbinger 2-Pound Weighted Jump RopeThe additional weight in the rope willmake you work harder and burn morecalories. Another plus to jumping rope:It burns as many calories as running,without the knee-jarring side effects.PRICE: $19; dickssportinggoods.comBodyTrends Anti-Burst Fitness BallStability balls can be used in just aboutany exercise such as hamstring curlsor bench presses. Plus, just sitting onone while at a desk strengthens your coremuscles. PRICE: $12 for a 55-cm ball,$14 for a 65-cm ball; bodytrends.comOriginal Xertube Resistance Tubing With SleeveWith five levels from 3 to 20 pounds, the tubing canprovide more resistance the more it stretches.PRICE: $13; spriproducts.comAway-From-Home Workout BoostTraveling for business or a family vacation shouldn’t bean excuse to abandon exercise. Here are four ways to slipin fitness on the go:PACK SNEAKERS No matter where yougo, there will always be a chanceto walk, run, or hit the stairs.TAKE FREQUENT REST BREAKS Whentraveling by car, stop about every two hoursfor a break and take a brisk walk. This will help keepyou alert for driving, too.STROLL THE TERMINAL Don’t become a layover zombie. When stuckin the airport, walk from concourse to concourse. And skip the peoplemovers—let your legs do the walking.BOOK STAIR TIME When booking a hotel, ask for a room betweenthe fifth and eighth floors and take the stairs.Polar FT7 Watch and Heart Rate MonitorWeb-based tracking andsocial networkingfeatures allow youto share workoutsand uploadexercise info to lookat later. Another slick feature:The ability to challenge other watch owners toa one-on-one fitness match.PRICE: $120; polarusa.comValslidesTurn hotel floors (or just aboutanyplace else) into your personalgym. These foam-topped plasticdiscs boost the intensity ofstandard exercises such aspush-ups, squats, and lunges.PRICE: $35;performbetter.comCamelBak Podium Water BottleNo more water messes when working out.CamelBak’s bite-valve technology meansno leaks and all the H2O you can sip.PRICE: $8; camelback.comFASTFACT>>>>200caloriesare burned by a half hour ofrearranging furniture. Anotherreason to give the sofa a heave:Once you’ve altered the layout ofyour living room so that the focusis on the people in it, not on thetelevision, it’ll be easier to avoidcouch potato syndrome.40 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.comfamousfootwear.com Fall 2010 · Famous MIND BODY SOLE Footwear 41

5Meals under500CaloriesYou don’t have to sacrifice flavor toenjoy a healthy meal. Take it fromthe folks at EatingWell. In their newcookbook, 500 Calorie Dinners, you’ll find easyrecipes for meals that are as delicious as theyare nutritious. Here is a little sampling fromthis delightful collection.➊ Chopped Greek Salad with ChickenThe use of fresh herbs in this salad adds a nice popof flavor to a classic combination of ingredients.1/3 cup red-wine vinegar2 tablespoons extra-virgin olive oil1 tablespoon chopped fresh dill or oregano1 teaspoon garlic powder1/4 teaspoon salt1/4 teaspoon freshly ground pepper6 cups chopped romaine lettuce2 1/2 cups chopped cooked chicken2 medium tomatoes, chopped1 medium cucumber, peeled, seeded and chopped1/2 cup finely chopped red onion1/2 cup sliced ripe black olives1/2 cup crumbled feta cheeseWhisk vinegar, oil, dill (or oregano), garlic powder, saltand pepper in a large bowl. Add lettuce, chicken, tomatoes,cucumber, onion, olives and feta; toss to coat.Nutrition 4 servingsPer serving: 343 calories; 18 g fat (5 g sat, 7 g mono); 89 mg cholesterol; 11 g carbohydrates;31 g protein; 3 g fiber; 618 mg sodium; 656 mg potassium.➋ Cashew Salmonwith Apricot CouscousThe apricots in the couscous provide a hintof sweetness that contrasts perfectly withthe tartness of the yogurt.1/2 cup nonfat plain yogurt3 scallions, sliced, greens and whites separated2 tablespoons lemon juice2 tablespoons chopped fresh cilantro1/2 teaspoon ground cumin3/4 teaspoon salt, divided1/2 teaspoon freshly ground pepper, divided1 tablespoon extra-virgin olive oil1/4 cup chopped dried apricots1 tablespoon minced fresh ginger1 1/4 cups water1 cup whole-wheat couscous1 pound salmon fillet, preferably Wild Pacific,skinned and cut into 4 portions2 tablespoons chopped toasted cashewsPreheat grill to medium-high or position rack inupper third of oven and preheat broiler. Combineyogurt, scallion greens, lemon juice, cilantro, cumin,1/4 teaspoon salt and 1/4 teaspoon pepper in a mediumbowl. Set aside. Heat oil in a large saucepan overmedium heat. Add apricots, ginger, scallion whites and1/4 teaspoon salt. Cook, stirring until softened for about2 minutes. Add water and bring to a boil over high heat.Stir in couscous. Remove from heat, cover and let standuntil the liquid is absorbed, about 5 minutes. Fluff witha fork. Meanwhile, rub salmon with the remaining1/4 teaspoon each salt and pepper. If grilling, oil thegrill rack. If broiling, coat a broiler pan with cookingspray. Grill or broil the salmon until browned andjust cooked through, about 3 minutes per side. Servewith the couscous, topped with the yogurt sauce andcashews.Nutrition 4 servingsPer serving: 487 calories; 15 g fat (2 g sat, 6 gmono); 73 mg cholesterol; 65 g carbohydrates; 35 gprotein; 9 g fiber; 527 mg sodium; 621 mg potassium.EatingWell 500 Calorie Dinners: Easy, Delicious Recipes & Menus. Copyright 2010 Eating Well, Inc. (eatingwell.com); photography by Ken Burris / Eating Well Inc. Published by The Countryman Press, P.O. Box 748, Woodstock, VT 05091.42 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.com➌ Five-Spice Turkey & Lettuce WrapsWho needs tortillas? Save the carbs and enjoy the crispness thatlettuce brings to this light yet flavorful dish.1/2 cup water1/2 cup instant brown rice2 teaspoons sesame oil1 pound 93%-lean ground turkey1 tablespoon minced fresh ginger1 large red bell pepper, finely diced1 8-ounce can water chestnuts, rinsedand chopped1/2 cup reduced-sodium chicken broth2 tablespoons hoisin sauce1 teaspoon five-spice powder1/2 teaspoon salt2 heads Boston lettuce, leaves separated1/2 cup chopped fresh herbs, such ascilantro, basil, mint and/or chives1 large carrot, shreddedBring water to a boil in a small saucepan.Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from theheat. Meanwhile, heat oil in a large nonstick pan over medium-high heat. Addturkey and ginger; cook, crumbling with a wooden spoon, until the turkey iscooked through for about 6 minutes. Stir in the cooked rice, bell pepper, waterchestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heatedthrough for about 1 minute. To serve, spoon portions of the turkey mixture intolettuce leaves, top with herbs and carrots and roll into wraps.Nutrition 4 servingsPer serving: 285 calories; 11 g fat (3 g sat, 1 g mono); 66 mg cholesterol;24 g carbohydrates; 0 g added sugars; 26 g protein; 5 g fiber;543 mg sodium; 390 mg potassium.Don’t let the ingredients fool you. This recipeis far from pretentious…and well worth the littleextra effort!4 cups red and/or green grapes1-1 1/4 pounds pork tenderloin, trimmed1/2 teaspoon salt1/2 teaspoon freshly ground pepper1 tablespoon extra-virgin olive oil1/4 cup finely chopped shallots1/2 cup Madeira or white wine1/2 cup reduced-sodium chicken broth1 tablespoon chopped fresh thyme,or 1 teaspoon dried2 teaspoons Dijon mustard2 teaspoons water1 1/2 teaspoons cornstarchPosition racks in the middle and lower third ofoven; preheat to 425°F. Place grapes on a rimmedbaking sheet. Roast on the lower rack, shaking thepan occasionally to turn the grapes, until they areshriveled, 25 to 30 minutes.Meanwhile, rub pork with salt and pepper. Heat oilin a large ovenproof skillet over medium-high heat.➎ Pork Tenderloin withRoasted Grape Sauce➍ Arugula &Prosciutto PizzaThis guilt-free version ofAmerica’s ooey-gooey favoritepacks such a flavor punch thatyou won’t even miss the calories!1 pound prepared pizza dough,preferably whole-wheat2 tablespoons extra-virgin olive oil1 medium onion, halved andthinly sliced2 ounces very thinly sliced prosciutto, cutinto thin strips (about 1/2 cup)1/4 teaspoon crushed red pepper1 cup shredded fontina or part-skim mozzarella cheese2 cups packed coarsely chopped arugula1 cup chopped tomatoPosition oven rack in the lowest position; preheat to 450°F. Coat a largebaking sheet with cooking spray. Roll out dough on a lightly floured surfaceto about the size of the baking sheet. Transfer to the baking sheet. Bake untilpuffed and lightly crisped on the bottom for 8 to 10 minutes. Meanwhile, heatoil in a large nonstick skillet over medium heat. Add onion, prosciutto andcrushed red pepper and cook, stirring until the onion is beginning to brown forabout 3 minutes. Spread the onion mixture evenly over the crust and top withcheese. Bake until crispy and golden and the cheese is melted for 8 to10 minutes. Remove from the oven and top with arugula and tomato.Nutrition 6 servingsPer serving: 306 calories; 11 g fat (4 g sat, 5 g mono);28 mg cholesterol; 33 g carbohydrates; 13 g protein; 2 g fiber;600 mg sodium; 140 mg potassium.Add the pork and brown on one side for about2 minutes. Turn the pork over and transfer thepan to the top oven rack. Roast the pork untiljust barely pink in the center and an instant-readthermometer registers 145°F for 12 to14 minutes. Transfer the pork to a cutting boardto rest before slicing. Place the pan over mediumheat (use caution, the handle will be hot), addshallots and cook, stirring until softened, for 1 to2 minutes. Add Madeira (or wine) and cook untilreduced by half for 2 to 4 minutes. Stir in broth,thyme and mustard; bring to a simmer. Combinewater and cornstarch in a small bowl and stirinto the pan sauce. Cook until thickened for30 seconds to 1 minute. Stir in the grapes.Serve the sliced pork with the grape sauce.Nutrition 4 servingsPer serving: 299 calories; 6 g fat (1 g sat,4 g mono); 74 mg cholesterol; 31 gcarbohydrates; 0 g added sugars; 26 g protein;2 g fiber; 407 mg sodium; 799 mg potassium.Pick up a copy of EatingWell’s 500 Calorie Dinners cookbook at www.eatingwell.com/shopfamousfootwear.com Fall 2010 · Famous MIND BODY SOLE Footwear 43

Surviving the St. Louissummer heat and humidityis a feat on its own. Trainingfor a 5K at the peak ofthe season is misguided, at best. Yetsix very optimistic (some would sayinsane) Famous Footwear employeeswere intrigued by the challenge. Somerose to it. Others waivered. But inthe end, every single one of themlearned some valuable lessons aboutmotivation, perseverance and pushingthemselves further than they had everimagined possible.Kim I heard the 5K call: “Runners,take your marks, set, sweat!” Why didwe pick the dog days of summer to getin shape? Weeks 1 and 2 were easier thanI expected. The sweat poured, but ourgroup workouts left me energetic. Weall went our own ways when the heatin Week 3 became too much to run atlunch. I missed my running buddies,and early-morning workouts were abit of a drag. I was on vacation duringWeek 4, but not from the workouts!(Well, I exercised one day.) Then byWeek 5, motivation was waning. Isought inspiration from “Coach” Amy.Week 6 rolled in, and I was not feelingwell—plus, it was over 100 degreesoutside! Week 7: Still sick, still hot,still no workouts. By Week 8, I startedbargaining with myself: “If I walk thestairs rather than ride the elevator, thatcounts as a workout, right?” I toldmyself, “No more excuses!” in Week 9. Still no running,but I took my toddler on a 1¾-mile nature walk in thepark. My hips feel it; my feet don’t. I’m back in it to win it!Tomorrow, I’ll run. I promise!Josh Couch to 5K. Well, I have done the “couch” partfor the past 27 years of my life very well. I mean, why not getan award for holding down a couch the longest? I could winthat. Training for a 5K. Ha! I thought to myself, “How aboutI drive the 3.1 miles and we’ll call it a day?” I ran the programwith my wife. After Week 1 was completed, I was ready to runby myself. She would complain and I would encourage. I laterfound our roles reversing. I noticed my toes hurting a bit afterthe first few runs. Not sure if it was because my shoes neededto be broken in or what the deal was. The pain eventuallywent away, only to move up my legs. By the end of Week 2,I was plagued with shin splints. This put a week delay in ourtraining. Add in another week delay thanks to the 1-2 punchKimSaucony Grid IgnitionJennyNike Dual FusionTHE PLAYERS(and their footwear)AmyASICS ®Gel-Kayano 16CaraNew Balance 993ErinReebok RunToneRunning foolsSix first-timerunnerstake onthe 9-weekCouch to 5KChallengeat a timeof yearmost wouldconsidercompletelyinsaneBy Amy NanceJoshASICS ® GT 2150Photo byBrigham Fishercombo of excessive heat and humidity. As this article goes toprint, we have completed through Week 7. Look out weeks8 and 9! We’re about to destroy you!Jenny During Week 1 I thought, “Thank goodness I’mrunning on a treadmill and not in the humidity.” By Week2, I was actually running more than walking! Then I startedto feel myself getting bored in Week 3, but Amy would killme if I flaked out! I dreaded Week 5. Running 20 minutesat once! I was doing great, but that’s a lot of running and myknees already hurt. One day I ran after work in the heat. I feltlike I was going to pass out! Note to self, DON’T DO THATAGAIN! I hit the treadmill for the rest of the week, but myshins still felt a little sore. Motivation was definitely lacking.It was so hot outside! The only thing that kept me going waslistening to my favorite songs. I made it through two daysof Week 6. Unfortunately, I stopped after that because myschedule at home and work got pretty busy. But I plan to pick44 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.comThe COUCH to 5K ChallengeWeek 1Day 1 Day 2 Day 3Brisk 5-minute warm-upwalk. Then alternate60 seconds of jogging and90 seconds of walking fora total of 20 minutes.Brisk 5-minute warm-upwalk. Then alternate90 seconds of jogging and2 minutes of walking fora total of 20 minutes.Brisk 5-minute warm-upwalk, then do 2 repetitionsof the following:· Jog 90 seconds· Walk 90 seconds· Jog 3 minutes· Walk 3 minutesBrisk 5-minute warm-upwalk, then:· Jog 3 minutes· Walk 90 seconds· Jog 5 minutes· Walk 2-1/2 minutes· Jog 3 minutes· Walk 90 seconds· Jog 5 minutesBrisk 5-minute warm-upwalk, then:· Jog 5 minutes· Walk 3 minutes· Jog 5 minutes· Walk 3 minutes· Jog 5 minutesBrisk 5-minute warm-upwalk, then:· Jog 5 minutes· Walk 3 minutes· Jog 8 minutes· Walk 3 minutes· Jog 5 minutesBrisk 5-minute warm-upwalk, then jog 25 minutes.Brisk 5-minute warm-upwalk, then jog 28 minutes.Brisk 5-minute warmupwalk, then jog 30minutes.Brisk 5-minute warm-upwalk. Then alternate60 seconds of jogging and90 seconds of walking fora total of 20 minutes.Week 2Brisk 5-minute warm-upwalk. Then alternate90 seconds of jogging and2 minutes of walking fora total of 20 minutes.Week 3Brisk 5-minute warm-upwalk, then do 2 repetitionsof the following:· Jog 90 seconds· Walk 90 seconds· Jog 3 minutes· Walk 3 minutesWeek 4Brisk 5-minute warm-upwalk, then:· Jog 3 minutes· Walk 90 seconds· Jog 5 minutes· Walk 2-1/2 minutes· Jog 3 minutes· Walk 90 seconds· Jog 5 minutesWeek 5Brisk 5-minute warm-upwalk, then:· Jog 8 minutes· Walk 5 minutes· Jog 8 minutesWeek 6Brisk 5-minute warm-upwalk, then:· Jog 10 minutes· Walk 3 minutes· Jog 10 minutesWeek 7Brisk 5-minute warm-upwalk, then jog 25 minutes.Week 8Brisk 5-minute warm-upwalk, then jog 28 minutes.Week 9Brisk 5-minute warm-upwalk, then jog 30 minutes.Brisk 5-minute warm-upwalk. Then alternate60 seconds of jogging and90 seconds of walking fora total of 20 minutes.Brisk 5-minute warm-upwalk. Then alternate90 seconds of jogging and2 minutes of walking fora total of 20 minutes.Brisk 5-minute warm-upwalk, then do 2 repetitionsof the following:· Jog 90 seconds· Walk 90 seconds· Jog 3 minutes· Walk 3 minutesBrisk 5-minute warm-upwalk, then:· Jog 3 minutes· Walk 90 seconds· Jog 5 minutes· Walk 2-1/2 minutes· Jog 3 minutes· Walk 90 seconds· Jog 5 minutesBrisk 5-minute warm-upwalk, then jog 20 minuteswith no walking.Brisk 5-minute warm-upwalk, then jog 25 minuteswith no walking.Brisk 5-minute warm-upwalk, then jog 25 minutes.Brisk 5-minute warm-upwalk, then jog 28 minutes.Brisk 5-minute warm-upwalk, then jog 30 minutes.(The final workout!Congratulations!)it up and keep it going. The St. Louis humidity does not make for aneasy training season, but I’m determined to run a 5K!Erin After the first workout I thought, “Please give me my couchback!” I was so unprepared. I didn’t bring deodorant or a towel forafter my shower, and Spanx are a giant b**** to put on when youare not thoroughly dry! I did wear a brand new pair of ReebokRunTones. Did I break them in first? No. Pulled them right out ofthe box and went for a run. After the first hill, my calves were on fireand my legs felt like jelly. It has definitely been tough getting threeworkouts in a week with all my travel. At some point, my shinsplints went away, but my knees started to kill me. A friend who isa runner went with me to show me proper technique. I wish I likedto run. I want to like to run. I don’t like to run. And 80-degree heatat 6:00 a.m. = too hot to run! Good thing I had Michael Jacksontelling me to “keep on…don’t stop till you get enough.” Thanks forthe motivation, MJ! It got me through Week 6, but then early calltimes and late dinners halted my progress in Week 7. And I wasdoing so well!Cara I was so excited to begin this program and get back inshape! I was on vacation Week 1, so I packed my new running shoes.It was so beautiful running along the Promenade des Anglais in Nice,France, and my shoes felt like I was running on pillows!Week 2, I was back in St. Louis. It is not quite as inspiring as theFrench Riviera, and shin splints hit me on Day 2. For Day 3, I madesure I was well hydrated and did some stretching, and they were notnearly as bad. Then it happened. By Week 3, my knees were killingme! The slightly longer running segments began taking their toll.My knees continued to hurt all day instead of just when I ran, so Iwas sidelined for a week. When I started Week 4, my knees were stillnot great, so I began investigating. I talked to runners, I talked todoctors…long story short, I need to cross-train and strengthen myknees before I get back to the running. So, I’m working away on theelliptical, doing squats and lunges, and looking forward to gettingback to running soon!Amy I’m the girl who once faked a fainting spell to get out oftrack practice. But I told myself, “If I’m going to do this, I’m goingall out.” And that’s what I did. I won’t lie and say it’s been easy. Week1 was hot. Week 2 was hotter and the shin splints were excruciating.But a lot of stretching, and my ASICS ® GEL-Kayano 16 shoes gotme through. By Weeks 3 and 4, I was getting a taste of that “runner’shigh.” I was even looking forward to the 20-minute run in Week 5.It came. And I conquered. Then came the 110-degree heat index.I wilted like the delicate flower that I am. Reluctantly, I decided torun inside on the treadmill for Week 6. As I feared, I felt like I hadlost a week once I finally got back outside. Training on a treadmillis just not the same! A week went by before I could muster up theenergy to finish Week 8. And then another before Week 9. I still havetrouble getting through an entire 30 minutes. So while I know I stillhave some work before I’m truly ready for that 5K, I’m proud that Ifinished what I started. Anything more is just bonus. MBS5K for the United WayWhat began as a friendly challenge between coworkers ultimatelydeveloped into a company-wide healthy living initiative. OnSeptember 23rd, Famous Footwear hosted a 5K Run/Walk for allemployees to benefit the United Way. Visit the Shoe Groove blog tosee who made it through race day! http://blog.famousfootwear.com/Developed by Cool Runningfamousfootwear.com Fall 2010 · Famous MIND BODY SOLE Footwear 45

A FewSmall StepsOne of the beautiful things about walking and running is that youdon’t have to buy lots of pricey equipment. Just tie your shoesand go. However, some technique tips and know-how can make iteasier to put one foot in front of another. Then, before you know it, you’llhave miles and miles behind you.Fit for YouShoes are sorta like tools. Find theright tool for the right job and the workbecomes a lot easier. The same goes forwhat you put on your feet. Pick the rightshoe for you, and walking and runningwill be much more comfortable, whichmeans you’ll exercise more. So, the nexttime you’re trying on new kicks, here’sa shopping checklist:4 SidesShoes that are too narrow willmake your little toe feel like it’shanging over a cliff. To be surethere’s enough side-to-side room,you should be able to pinch aquarter inch of material along thewidest part of your foot. Also, yourfoot should be able to move leftand right without crossing overthe insole.4 Toe roomWhen trying ona shoe, stand upand ask a buddy orthe sales associate to seeif there’s a thumb’s width of spacebetween the end of the shoe and your longest toe,which is not necessarily your big toe. Then, giveyour toes the wiggle test: Be sure they can freelymove up and down.4 FlexibilityYour shoe shouldflex the same wayyour foot flexes. Tocheck a shoe’s flexpoint, hold it bythe heel and pressthe tip to the floor.4 UpperWhen you lace up, there shouldn’tbe any pressure or tightness. Youshouldn’t be able to feel the laces orany hot spots.shoe being shotPICTURED:SauconyXodus 24 Test runYou’ll rely on these shoes to exercise andhelp you become more fit, so take the timefor a quick jog around the store.4 HeelAim for snug, not tight.Try this test: Whenlaced, but not tied,your feet should beable to slide out ofthe shoe. Also, ifa shoe has evena little bit of heelirritation whenyou’re trying it on,skip it. Once you startwalking or running,that small tweak couldturn out to be a big pain.46 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.comGetting fit isn’t all about gyms and organizedworkouts. Many people across the country arediscovering that the great outdoors is also a greatplace to get in shape. While toning shoes may boastthe latest and greatest in footwear technology,trail and hiking shoes are becoming more popularthan ever. So as the weather cools for fall, take a tripoff the beaten path. Just make sure you’ve gotthe right shoes for your journey! By Sara MyersEXPLOREMOREThe importance of wearing the right shoes:When it comes to setting out on a hiking excursion,the enjoyment of your outdoor adventure rests inyour hands ... well, more like in your feet. A fun voyageinto the wilderness can be quickly spoiled by blisters,pinched toes or a rolled ankle. To make sure youradventure goes off without a hitch and your feet makeit through unscathed, consider these factors first toensure that you have the proper footwear for the day.What kind of hiking do you have planned?Get started looking for the proper boots or shoesby thinking about what types of activities you’ll beusing them for and then concentrating on the typeof footwear that best matches your plans. Pick a pairthat is designed to provide the support and protectionyou’ll need based on the most difficult terrain youexpect to encounter. Also think about how muchweight you’ll be carrying—the heavier your load, themore support you’ll need. The next factor to consider iswhat type of material the shoes should be made from.Will you require the durability and protection of anall-leather upper or the lightweight and breathabilityof a fabric upper? Plus, think about whether or not thewaterproof factor is important to you. You never knowwhen you’ll encounter a puddle or a shallow stream.Which type of hiking footwear do you need?Light Hiking Trail shoes and lightweight hikers areperfect for light hiking on well-established paths that don’thave lots of rocks. They are lightweight and offer flexibility,comfort and breathability. Trail shoes will be less supportiveand durable than a sturdier hiker but are ideal for short daytrips when you’re only carrying a light pack.Trail Hikers If you plan to hike steeper inclines androugher paths, or plan to stay out for a few days, thenyou will need some sturdier footwear. Hiking bootsand shoes are designed for on- and off-trail hiking witha light to moderate load. They’re more durable thanlightweight hikers and will provide added stability andprotection against moderate terrain.Mountaineering and Extended Backpacking If you planto climb in the mountains or go on a multi-day hikingtrip with a moderate to heavy backpack load, you willwant a strong boot with a stiff sole. These styles offer thevery best in durability, support and protection as youclimb on challenging terrain. Plus, many are stiff enoughto accommodate crampons for snow/ice travel.So you’ve made the commitment, you’ve done yourresearch and mapped your hike. Now you need to getthe shoes to take you on your journey! Here are someof our favorite Famous Footwear styles to keep youradventure on the right path:Light Hiking:Men’s Saucony Excursion90798Women’s Columbia Birkie99962Trail Hikers:Men’s ColumbiaTrailmeister 22122Extended Backpacking:Men’s Hi-TecAltitude IV 29755Women’s Hi-TecAltitude IV 75538To see our full selection, go to famousfootwear.com and search keyword exploremorefamousfootwear.com Fall 2010 · Famous MIND BODY SOLE Footwear 47

Built-OnSuccessTrainingPlanYou’re already walking,running or jogging and haveenjoyed some success.But how do you stretch yourlimits without conkingyourself out? Gentlyintroducing longerdistances is the solution.BEGINNERS: Those who haven’t already gone 3+ milesSlow down. As a gentle way to go farther, take your speeddown a notch or two. Think about the tortoise and the hare. Asa gauge for pace, a distance that may usually take 30 minutesshould take you about 40 minutes.Extend distance. Every other week, add another quartermile to your longest distance. Then, as you move forward, keepincreasing the distances by at least a quarter mile up to a mile.It’s an easy way to gauge progress.Plan long outings. Schedule longer outings every 7 to 14days. Take it easy the day before, so you’ll have fresh legs.And don’t press yourself. Keep the pace low and take plenty ofbreaks, if needed.EXPERIENCED:Those who canwalk, run or jog 3+miles already.For those whocan already put inFASTFACT>>>15-20 minutesAmount of time that’s optimal foricing achy body parts. Less time,the soothing cool doesn’t penetratethe deeper tissues. More than 20minutes? You’ll risk frostbite.a few miles on a regular basis, a more structured plan can getyou further. Get out three days a week, with at least one day ofrest between walks or runs. One day should be an easy-pacedmaintenance day, another should be an interval day, where youpick up the tempo on and off. The third day should be geared todistance. Here’s a plan that’ll allow you to double your miles insix weeks:Where, Oh Where, is Your Wear?The bottom of your shoe can tell you lots about how your foot moves and the type of shoethat’s best for you. This handy guide will show how to match wear patterns with shoe type.Even wearThe ball of the foot andheel have about the sameamount of wear, withsome additional wearbeneath the big toe. Thispattern shows an evenlybalanced movement fromwhen the heel touchesdown to when the toepushes off.The shoe for you: Stickwith brands and modelsyou have used in the past.Heavier runners with aneven wear pattern couldbenefit from a stabilityshoe, which keeps thestride aligned.WE SUGGEST:ASICS ® GEL-NimbusKnee Know-HowThe bad news: Knees are the mostcommon body part injuredwhile exercising.The good news: Two quick, easyexercises can help protect your knees.WE SUGGEST:Nike Pegasus +EDGE wearThe outside of the shoeshows tread loss and,maybe, there are holesin the upper where thefoot has worn through.This means you touch theground with the outsideedge of your foot, puttinglots of pressure on the leg.The shoe for you: To helpavoid stress fracturesthat can result from thistype of stride style, shopfor well-cushioned shoes.Also, avoid stability shoes.heel andFOREFOOT wearAlong with wear on theheel, the area between theball of the foot to the bigtoe has much more treadloss than the other parts ofthe sole. This type of wearindicates you may have flatarches along with a stridewhere the feet roll too farinward.The shoe for you: Findshoes that have solid archsupport to keep that inwardroll to a minimum. Andbecause those with thistype of wear pattern breakdown soles more quickly,look for heavier shoes withdurable rubber outsoles.WE SUGGEST:ASICS ® GEL-Kayano 16WE SUGGEST:New Balance 993heel wearDeep wear on the heelarea as opposed to thelight wear around the ballof the foot means you landwith your feet too far infront of your body, which iscalled an overstride.The shoe for you: Protectionis most importantfor those with this typeof wear pattern. Look forshoes with extra cushioning,and replace the shoewhen the tread on theoutside wears smooth.Cross-leg stretchStand with one leg crossed in front of theother. Breathe out and bend your torsoto the same side as the front leg. Youmay want to be near a wall for balance.Hold for about 20 seconds, straightenup and repeat nine more times. Switchleg position and do 10 bends in the otherdirection.Week 1 Week 2 Week 3 Week 4 Week 5 Week 6Maintenance 3.5 miles 4 miles 4 miles 5 miles 5.5 miles 6 milesInterval 3 miles 3.25 miles 3 miles 3.5 miles 3 miles 3.5 milesDistance 4 miles 5 miles 4 miles 6 miles 4 miles 7 milesQuad boosterStand with your feet side by side, holdyour arms in front of you then slowly lowerinto a half-squat as you keep your backstraight. Stop before your legs are parallelto the ground. Do 20 repetitions.48 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.comfamousfootwear.com Fall 2010 · Famous MIND BODY SOLE Footwear 49

Avoid AnnoyingAches and PainsSmall, physicalannoyances can zapyour motivation andkeep you fromexercising.Here are five potentially painfulbody parts and easy cures:Bottom of the foot Cross your legs so the tender footis on your opposite thigh. Pull your toes toward your shin until youfeel the stretch in the arch. With your other hand, massagethe sole of your foot. When sitting at a desk, you can also massageyour foot with a golf ball or full water bottle.Sides Breathe deeply and evenly so that your belly rises. Avoiddownhills because they can increase the stresses that cause painfulside stitches. Don’t have any heavy meals three hours before yourworkout. Stretch by raising your right arm over your head and bendingyour torso to the left. Hold about 20 seconds, then switch sides.Toes If your toes swell, use toenail clippers (not fingernailclippers) to cut straight across (not rounding) your toenails. Iftight-trimmed nails don’t do the trick, you may need to go up ahalf shoe size.Back of the heel and lower calfSkip uphill routes for a couple weeks and try toe lifts. Whilebalancing on a wall or tree, shift your weight to your left leg.Keep your right heel on the ground and point the toes onyour right foot up and back toward your shin. Hold fora couple seconds, release and repeat 10 times. Repeatwith left leg.Bony, outside part of big toeOften, a pain here means your shoes are too narrow. Some shoesmay fit fine otherwise, but if there’s not enough room in the toe box,the outer part of the big toe will ache. Icing after a walk may helpnumb pain, too.Soothe your solesTips to pamper your feet at homeStart with a soak.1 Fill your tub witha few inches of warmwater and add a capfulof sea salts. Sea saltsare loaded with naturalminerals and nutrients.Soaking in sea saltshelps remove lactic acidthat builds up in soremuscles. Submerge yourfeet for five minutes andlet those tired tootsiesrelax.MBS loves: Burt’s BeesTherapeutic Bath CrystalsFor most of us across the country, fall is a time when we’re tucking our toes away for theupcoming months. But that doesn’t mean you should start neglecting your feet! Plus, after atough workout or those so-cute-but-a-little-pinchy high heels, who doesn’t deserve to indulge?Here are a few simple at-home pampering tips that will save you a visit to the nail salon.Scrub a dub dub.2 After you’ve soaked,massage a handful offoot scrub in circularmotions into your feet andcalves. Choose an oilbasedproduct, which willmoisturize as it exfoliatesdead, dry skin cells. If youneed a little more helpin trouble spots like yourheels, use a foot file to workaway the rough patches.MBS loves: Sephora’sSuper Foot Scrub, The BodyShop’s Spoon Foot FileTrim and3 shape.Rinse and pat dry,then trim nailsstraight across toprevent ingrownnails. Use threecuts on each nail—clipping the wholenail at once cancut it too close tothe skin. Smooththe edges with afine-grit emeryboard to perfectthe shape.4 Moisturizemarvelously.Massage a liberalamount of a rich footcream into your skin,concentrating on thedriest areas, includingthe heels and around thecuticles. If you’re not ina hurry, slip into a plushpair of socks to help thecream really soak in.MBS loves: Bath &Body Works’ True Blue SpaShea It Isn’t So Shea ButterFoot CreamPolish and shine.5 Remove anyleftover cream fromyour nails with polishremover and a cottonpad. Apply a basecoat, two coats of nailcolor, and a top coat.Allow nails at least15 minutes to dry. Tospeed things up, applyquick-dry drips afterthe top coat.MBS loves: OPI NailTreatments RapiDry TopCoatTake a second to admire your handiwork! Even if you’re the only person who’ll see your toes for the next few months,take comfort in the fact that your feet are perfectly pampered and freshly rejuvenated. —Sara Myers50 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.com

SHOE REVIEWSCheck out what FamousFootwear.comcustomers are saying about these top stylesrunningMen’s Nike Dual Fusion ★★★★★I recently purchased these Nike Dual Fusion shoesand they are the most comfortable running shoesI’ve ever bought. I purchased the black/white/navyblue with white laces, but changed to black onesand they look even better!—OsMar, IllinoisMen’s Nike Torch ★★★★I found these shoes to be overall a really great buy.I would like to have a little more cushion around thetop of the shoe around the ankle. I’m really satisfiedthat I got this style!—raineebilly, MissouriWomen’s ASICS ® GEL-Enhance TM Ultra★★★★★I love these shoes. They are really comfortable.The colors are great. I wear them everyday.The price is great. I think these are the best tennisshoes I have ever had.—megann, WyomingMen’s ASICS ® GEL-Enhance TM Ultra★★★★★These shoes are great in the gym!They’re comfortable, they’reaffordable, and they’re durable! I woremy first pair for a little over a year,averaging about 5-10 miles a weekon the treadmill plus lifting weights- and they haven’t even begun to fallapart! —dirtyhockeyplayer, MissouriWomen’s Nike Dual Fusion★★★★★I picked the Nike Dual Fusion forthe great colors and style, and Ihave fallen in love with the shoesfor the comfort. These shoes are solightweight and cushioned that itmakes running a breeze. They fitlike a glove and do a great job ofabsorbing the shock as my feet hitthe pavement. You can’t go wrongwith these running shoes!—Nita M, Missouri52 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.comtoningWomen’s Reebok RunTone Action★★★★★This is ultimately the mostcomfortable shoe I’ve purchasedin a long time. From the first timeI tried the shoe on I knew it wasgoing to work well for me. It is sosoft that it feels like walking on air.Personally, I feel it is worth the $$$spent if you are looking for comfort.—Mahina, HawaiiWomen’s Columbia Birkie Trail ★★★★I chose this shoe because of Columbia’s good name,as well as the good price. Also, because of the greattraction on the bottom. It was as good as itlooked. The arch fit perfectly. Overall, I ampleased and look forward to having a greatcasual shoe that will hold up well, evenin the eastern WA ice and snow.—gloryflowering, WashingtonMen’s Hi-Tec Altitude IV ★★★★★This boot is the best I have ever owned. They were socomfortable from the first time I put them on.They are definitely waterproof in verywet conditions. The traction isoutstanding. They are also warm inthe winter but cool in the summer.I am totally satisfied and amazedby them.—Ripp, IdahoWomen’s Skechers Shape-ups Action Packed ★★★★★I have been wearing them for over a month and I can’t sayenough about them. I have bad knees and a bad back andwearing them has taken a lot of my pain away.The shape helps keep my posture straightand I can feel the differencein my legs. They are worthevery penny!—heleneerv, MichiganMen’s Reebok RunTone Action ★★★★★Just had my first experience with RunTones, and I can’t helpbut feel the difference. I always seem to suffer from shinsplints, but so far so good…no shin splits and noblisters! Aside from the overall comfortand added benefits to this shoe,the sleek profile sets theseapart from some of the otherbulky-looking toning shoes Isaw out there.—pauno, MissouriWomen’sRyka TrailExodus★★★★★I love the supportthese shoes have. My feet feellike they are cradled and, mostimportantly, extremely stable.The mesh sections keep my feetcool throughout the day. I intendto get another pair because I amso pleased with them and this isthe first time in many years thatshoes have felt this good on myfeet.—JeanneD, Pennsylvaniatrail andoutdoorfamousfootwear.com Fall 2010 · Famous MIND BODY SOLE Footwear 53

COMING SOONPUMA Cell Cerano The Cell Cerano fits the person lookingfor responsive cushioning while running. The Cell Cerano usesPUMA’s SpiderCELL technology, with an upper thatoffers support throughout the heel and midfoot.Available: NovemberNike Free XT QuickFit + A versatile shoe for a varietyof activities offering lightweight cushioning,multidirectional flexibility, and great tractionon a variety of surfaces. Available: DecemberSkechers Resistance Runner Antagonist This shoe has kineticwedge technology designed to c|reate a more fluid stride thatemulates a natural running state. This helps reduce injuriesand enhances your performance. Available: DecemberSkechers Tone Up Sport Intensifies activities by usingbi-axial natural instability to help increase tone in yourcalves, thighs and buttocks, as well as activate othermuscles in your body. Available: NovemberNike Dual Fusion A lightweight shoe for runners lookingfor the ultimate combination of cushioning, medialsupport, and a smooth ride! Available: OctoberK-Swiss Tubes A maximum cushioned running shoe featuringTUBES technology. The shoe is designed for runners whodesire maximum cushioning, flexibility, stability, support,breathability and comfort. Available: NovemberNew Balance 1645 Exciting end-benefit technologythat tones muscles through a unique rocker bottomthat offers a stylish athletic look so you can look goodand feel good. Available: OctoberTo see these and all our latest styles, go to famousfootwear.comMind Body SoleProduct IndexThe Adventures of Ali (Pages 8-9) SkechersShape-ups Fit Junkie, 75927 and 75929Keeping up with Kelly (Pags 12-13) ryka Revive2, 99941Get Out and Go! (Pages 16-17) SkechersResistance Runner, 90606; Skechers RadiusTrainer Kinetix, 90135; (Page 18) ASICS®GEL-Frantic 4, 74380; Nike Air Max Torch 4,90320; (Page 19) ryka A24112, 70179; AviaAvi-Motion I-Quest, 31745; (Page 20) NewBalance 850, 90818; (Pages 22-23) ColumbiaBirkie Trail, women’s 99962, men’s 15079; (Pages24-25) ASICS® GEL-Enhance Ultra, women’s76965, men’s 99815; (Page 26) Reebok EasyToneReeinspire, 76315; Reebok RunTone Action, 90390Running Guru (Page 28) ASICS®GEL-Nimbus12, 90503; adidas ClimaLite socks, 10898Zen Goddess (Page 29) New Balancerock&tone, 68638Running Fools (Page 44) Saucony Grid Ignition,99014; Nike Dual Fusion, 90806; ASICS® GEL-Kayano 16, 90847; Reebok RunTone, 90635; NewBalance 993, 71220; ASICS® GT 2150, 77004A Few Small Steps (Page 46) Saucony ProGridXodus 2, 50301Explore More (Page 47) Timberland Flume,72277Where, Oh Where, Is Your Wear? (Page 49)ASICS®GEL-Nimbus 12, women’s 90503, men’s90542; Nike Pegasus, 68518; ASICS® GEL-Kayano16, women’s 90847, men’s 77001; New Balance993, women’s 71220, men’s 71180Shoe Reviews (Page 52) Nike Dual Fusion,women’s 90806, men’s 90852; ASICS® GEL-Enhance Ultra, women’s 90106, men’s 91021;Nike Torch, 76407; Reebok RunTone Action,women’s 90635, men’s 90390; Skechers ShapeupsStrength, 33134; Columbia Birkie Trail,99962; ryka Trail Exodus, 90444; Hi-Tec AltitudeIV, 29755Coming Soon (Page 54) PUMA Cell Cerano,70277; Nike Free XT QuickFit +, 68546; SkechersSRR Antagonist, 70333; Nike Dual Fusion, 50961;Skechers Tone-up Sport, 70747; K-Swiss Tubes,70608; New Balance 1645, 70218One Step At A Time (Page 56) Skechers ShapeupsXT, 34244Famous Fall Fashions Supplement (Cover)Madden Xdryl, 77077; Carlos by Carlos SantanaDia, 68069; Fergalicious Roughrider, 30944;(Page A4) Steve Madden Estele, 50888; ZodiacAmerican Original Axel, 33061; R2 Susana,33073; (Page A5) Fergalicious Cinch, 31071;(Page A6) R2 Olana, black 00366, gray 00381;R2 Jayla, 29539; Connie Abigail, 51219; (Page A7)b.o.c by Born Sybil, 91145; b.o.c by Born Sasha,91147; (Page A8) Rocket Dog Sheriff, 33781;R2 Kinsley, tan 91319, black 29720; (Page A9)Steve Madden Preti, 50711; (Page A10) Touchof Nina Embler, 31080; Madden Girl Kalindaa,20910; Madden Girl Karlla, 00530; Touch of NinaFencel, 75685; (Page A11) Hot Kiss Cycle, 33773;Hot Kiss Cherry, 33807; Hot Kiss Shaye, 33776;Fergalicious Canteena, 65392; (Page A13) MaddenGirl Sailor, 91172; G by GUESS Desota, 26252;Fergalicious Lyric, red 91046, black 91045; G byGUESS Gabble, 26257; (Page A16) Madden Must,00733; Madden XStud, 77080; Madden XDelt,77078; Madden Stokes, 00697; (Page A17) U.S.Polo Assn. Cheri, 32040; First Kiss Sidney, 29567;Zodiac American Original Tricia, 29787; (Page 18)Unlisted Chill Thrill, 3379754 Famous MIND BODY SOUL Footwear · Fall 2010 famousfootwear.com

THE FINISH LINEOne step at a timeOur skeptical author snickered when we asked him to review a pair ofSkechers Shape-ups. But before he could judge them, he had to walka mile (and another ... ) in his new shoes. By Steve GreenbergThere’s a boy I know who wouldn’t beimpressed by his father these days ifthe old man were teaming up withLeBron James and TaylorLautner to create a video game in whichplayers are allowed to stay up past 10p.m. without doing their homework.Fortunately, his two little sisters loveme. The three of us-—myself and theoffspring who chose shoe-shoppingwith Dad rather than cleaning theirroom—hit the road on an early-summermorning in search of a pair of SkechersShape-ups.“Why do you have to get thoseshoes?” the older one asked as I fiddledabout the Shape-ups display.“Because they’re magic,” I heardmyself answer, taking note of the salesassociate’s bemusement as well as mycynical tone.In truth, though I try not to be, I can be quitethe skeptic. Certainly I’ve been one when it hascome to my historically fruitless efforts to, well,shape up, and that morning to the notion that apair of shoes might help stem the tide of my inevitabledecline.The DVD playing in thestore only fueled my doubt.“Now you can finally getin shape without going tothe gym!” the voice of anundoubtedly fit and sexywoman implored. I mean,really? Look, I like goingto the gym. Sweating buckets on the ellipticalmachine has long provided me a fleetingglimpse of light at the end of the tunnel.But there was more:“Walking in Shape-ups is like walking onsand!”“There’s extra effort in every step!”These are good things?“You may feel soreness in your legs andbuttocks.”The woman has a point, it occurred to methat, for a guy like me, shoe-shopping hasAbout another mileinto my journey,I was preparing to turntoward home. I’m notsure what made me do it,but I pulled a reverse.always been a real pain in the ...Ah, well. I settled on a pair of XTs—a newShape-ups model—black with gray trim,because that’s how I roll. And then we went outto eat. (Wait, what’s wrong with thispicture?)Actually, I regretted that move.Why was I undermining myown mission by scarfing downpancakes and eggs? With sudden, steely resolve,I vowed to join—at least for that afternoon—inholy matrimony with my new shoes.An hour later, I hit the proverbial bricks.First, I walked my son to his friend’s housethree-quarters of a mile away for a sleepover.The kid’s parents happen to be two of my fittest,best-looking friends, and I admit I was hopingthat they wouldn’t spy my Shape-ups and startasking questions. When I shoved the sleepingbag into my buddy’s chest and turned to leave,he asked: “Where’s your car? Are you gettingsome exercise?” It was a tad embarrassing forme, as the biggest guy in the neighborhood,which isn’t an accurate description butnevertheless captures how I often feel. I noddedand soldiered on.I walked. And walked. I did it with my backstraight and my feet shoulder-width apart,as the DVD had instructed—and with noreal direction in mind. The shoes, frankly, feltdifferent than any I’d ever worn—they feltgreat. About another mile into my journey, Iwas preparing to turn toward home. I’m notsure what made me do it, but I pulled a reverse.Usually “I won’t pull into that drive-thru, noway in heck I’m stopping” turns into “Hello, I’llhave a double guiltburger combo, gargantuansize.” But this time, it turned into walkingfarther the opposite way!Two hours later, I turned the key in myfront door, triumphant. Two weeks later,I was still walking—sometimes in themorning before work, sometimes afterthe kids were in bed, and sometimesto the gym, where I’d work out andfeel great before walking home—again,triumphant.Oh, and sometimes with my son.A month into my Shape-ups ownership, Istill wondered, “Is it the shoes?” They felt good.My feet didn’t hurt. I seemed to stand straighterthroughout the day. Maybe all that would’vebeen true had I decided to take daily walks inmy bare feet. But that’s just the skeptic in metalking, and I don’t think I see the use in that.A few walks ago, after I’d returnedhome, showered and changed, I openedmy daughters’ bedroom door andkissed their sleeping faces. “Goodnight,sweaty Daddy,”my youngestsaid. You thinkthat felt good?MBSILLUSTRATION BY bill wilson56 Famous MIND BODY SOLE Footwear · Fall 2010 famousfootwear.com