Legendary skateboarder Jay Adams died of a heart attack on August 14. He was 53 years old.

鈥淢y nine lives were up a long time ago,鈥� Adams told 国产吃瓜黑料 back in 2008. At the time he was serving a four-year sentence for drug dealing鈥攁fter a lifetime of trouble that included heroin abuse, assault charges, and introducing a crystal-meth dealer in California to a buyer in Hawaii.

Adams鈥� story was first recorded in the 2001 documentary听, which recounts how Adams and members of the Zephyr Skate Team team popularized the sport with surfing-inspired moves they perfected on playgrounds and empty pools in Santa Monica, California, during the 1970s. Adams, 鈥渢he baddest of the legendary bad Z-Boys, regretfully reflects on the way his life veered into a succession of legal problems and jail time,鈥� according to an article in the May 2004 issue of听国产吃瓜黑料.

“Dogtown is at its dramatic best with mini-profiles of its two biggest names, Adams and [Tony] Alva,鈥� . 鈥淭he Adams segment especially, which shows the most naturally gifted of the Z-Boys regretful about the bad choices he made in his life, provides the kind of thoughtful introspection this film could have used a lot more of.鈥�

Fellow Z-Boy Stacy Peralta directed the film, which won best director and audience-favorite awards at the Sundance Film Festival. On Friday, Peralta confirmed his friend鈥檚 death in an Instagram post: “I just received the terribly sad news that Jay Adams passed away last night due to a massive heart attack, send your love.”

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Two miles south of Yosemite National Park鈥檚 southern entrance, is nestled among the towering sugar pines and cedars of the Sierra National Forest.

Enter the high-ceilinged lobby filled with Southwest-patterned armchairs and plush leather couches. Check in under the gaze of elk, mule deer, and one (very out of place) caribou.听

Walk past the mammoth stone fireplace en route to your room, which is down a鈥� long, sterile hallway? 鈥淲ait a minute,鈥� you think. 鈥淭his kind of feels like a Marriott.鈥�

Well, that鈥檚 because a Marriott is exactly what Tenaya used to be. But don鈥檛 stop reading here. Tenaya鈥攎inus its hallways鈥攊s perhaps the most rustically glamorous (if indeed those words can be combined) renovation of a major hotel chain in the West.

All 297 rooms have received a thorough makeover, but for the newest accomodations, stay in the suites on the lowest level. They feel surprisingly boutique and not so chain-like, thanks to their ceiling-mounted showerheads, gas fireplaces, and private patios.

国产吃瓜黑料, the lodge offers plenty to do. In fact, between the 25-foot climbing wall, 60-plus miles of mountain bike trails, and , it鈥檚 highly likely you could stay here for a week and not even set foot in Yosemite.

And that鈥檚 just during the summer. Winter at Tenaya means horse-drawn sleigh rides through evergreen forests, guided snowshoe nature hikes, ice skating, and day trips to 鈥擟alifornia鈥檚 original ski resort.

And, of course, the 2,900-square-foot fitness area, heated indoor pool, and听 (athletes: opt for the deep-tissue sports relief massage) are available year-round, as are Tenaya鈥檚 four on-site restaurants. Whether you opt for a quick burger at Jackalope鈥檚 or the braised lamb shank at Embers, make sure to order a local wine and the cookie pizza for dessert.听

All of which is to say that Tenaya鈥檚 marketing department pretty much nailed the lodge鈥檚 tagline: 鈥淚t鈥檚 like roughing it, minus the rough part.鈥�

Getting there: Tenaya Lodge is located along Highway 41, two miles from Yosemite鈥檚 South Gate. The lodge is 55 miles north of Fresno Yosemite International Airport, about four hours from the San Francisco Bay Area, and about five hours from greater Los Angeles.

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If we鈥檙e actually concerned about climate change and our contribution to it, should we really be flying all over the world to visit places for fun?

The simple answer is no. ,听a nonprofit that helps transportation industries around the world become more sustainable, estimates that the 17,000 jets in service today produce nearly a third as much CO2 as the billion cars on the world鈥檚 roads and highways. Put another way: 鈥淔lying emits more carbon dioxide than any other form of mass transportation,鈥� says Daniel Rutherford, program director for ICCT鈥檚 aviation arm.

Of course, if we truly cared about climate change, flying isn鈥檛 the only modern convenience we鈥檇 have to nix (we鈥檙e looking at you, electricity and out-of-season strawberries). The depressing reality is that most of us depend, directly or indirectly, on some form of fossil fuel, and the best we can do is make small adjustments to reduce our footprint. We ride our bike to work. We compost. We use Energy Star appliances.

Air travel isn鈥檛 the most natural fit for this baby-steps approach to sustainability, but it is possible to be a greener flier. You can start, says Rutherford, by taking fewer and longer vacations to reduce your fuel burn.

Airline choice matters, too, as some carriers operate lighter planes with more efficient engines. According to , Alaska Airlines is number one in fuel efficiency, followed by Spirit, Hawaiian, Southwest, and Frontier. The worst offender is American Airlines, with Allegiant Air and Sun Country close behind.

For regional flights, Rutherford says that turboprops鈥攎odern propeller planes, basically鈥攁re more fuel efficient than jets, based on 鈥渦nderlying propulsive efficiency鈥� (we鈥檒l take his word for it). 鈥淕iven the choice of taking a regional jet or a turboprop to Yellowstone National Park鈥檚 airport,鈥� adds Rutherford, 鈥渢ake turboprop.鈥� Alaska Airlines also scores high in this category; its regional affiliate, Horizon, flies only turboprop planes.听

Beyond airline choice, Rutherford suggests flying coach, where you鈥檒l take up less floor space proportionate to fuel burn than those in first or business class. Also, pack lightly. 鈥淚f you reduce a pound of luggage weight, you鈥檙e reducing maybe a half to three-fourths of a pound of CO2 round-trip,鈥� says Rutherford. 鈥淟eave a 20-pound bag at home and that equates to a gallon and a half to two gallons of fuel reduction.鈥� Like we said, baby steps.

One thing Rutherford does not bring up is carbon offsets鈥攁ttempting to balance or cancel out one鈥檚 carbon emissions by funding environmentally friendly initiatives and organizations. We won鈥檛 open the can of worms that is the debate over carbon credits, but we will mention that most major airlines now offer passengers the option to atone for all that gas guzzling by donating to various nonprofits, such as the Nature Conservancy and Sustainable Travel International.

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In the not-so-distant past, your food grew on a farm. Meals were home-cooked (on an actual fire, in an actual stove). The outdoors was your gym. Watches? They tracked time, not activity. Blue light, texting neck, and the masses getting supersized by McDonald鈥檚 were issues for a future generation.

Yet somewhere along the way, conventional wisdom got muddled with modern mechanisms. And the results weren鈥檛 pretty. We became much more sedentary and got fatter. And slower. And weaker (seriously). At the table, our food began to look less and less like it ever came from the ground.

鈥淲estern society is the most overfed but malnourished, sick society due to the imbalance of physical activity and real nourishment, says Stacy Sims, MSc, Ph.D., co-founder of听Osmo Nutrition. 鈥淭he body is designed to move all the time and use food that supports health, not quick hits of 鈥榝eel good鈥� sugar and fat.鈥�

So how do we go back? By homing in on the fundamentals and returning to the principles that have stood the test of time. Here, 10 laws of fitness your grandfather would approve of.

#1: Perfect the Pushup

When Charles Atlas promised the men of America that he鈥檇 transform them from weaklings into masses of muscle, the fitness industry was forever changed. But 鈥淒ynamic Tension鈥濃��for all its faults鈥攁lso had its strengths. It was a program based on the basics: bodyweight. As the legend goes, Atlas studied lions, noticing that animals had no exercise equipment. They had no gyms. Instead, they pitted one muscle against another. And dropping down and giving 10鈥攐r 20 or 50鈥攕hould still have its place in your routine. 鈥淲ith proper form, your pushups and pull-ups are still the best exercises you can do. They engage your core with a functional push-pull action,鈥� says Sims.

#2: Do It Right鈥攐r Stop Doing It

Focus on form. If your technique is all wrong, you might be doing more harm than good. Why? Misalignment means the biomechanics of movement are out of whack.听 The result: increased stress in different joints and potential muscle imbalances鈥攖he perfect setup for overuse, chronic pain, and injury, Sims says.

But mastering the 鈥渉ow to鈥� isn鈥檛 all about taking preventative measures. 鈥淭he other aspect of proper form is that you end up using the smaller, stabilizing muscles giving you core stability for daily movement,鈥� Sims explains. And if you鈥檙e engaging your muscles all day鈥攚ith good posture (yes, you really should pull your shoulders back), or by perfecting a pushup鈥攜ou鈥檙e building core strength without realizing it. Slouched over, resting on your elbows, back twisted? It should be no surprise that you make grandpa noises when getting up from your chair.

#3: Drink, Baby, Drink

Athletes have been around far longer than Gatorade and the new class of beverages strewn across supermarket shelves (ones that promise to replenish, hydrate, and boost performance). And when a run was no more than a run, athletes didn鈥檛 swear by high-concentration sugary liquids.

When a workout isn鈥檛 long enough or intense enough to result in severe fatigue, plain old water works, says Matt Fitzgerald, sports nutritionist, and author of the . 鈥淚n fact, it’s not necessary to drink anything in most workouts lasting less than an hour,鈥� he adds. That鈥檚 not to say that drink scientists aren鈥檛 onto something: 鈥淵ou need a small amount of sodium to actually pull water into the body,鈥� says Sims. That鈥檚 why low-concentration approaches (Nuun, SOS, and Sims鈥� OSMO) have become popular.

#4: Eat a Quality Breakfast

Rising with the sun means more hours to move and more hours to eat well. 鈥淥ne of the overlooked benefits of eating breakfast is that it provides an early and additional opportunity to make progress toward meeting daily quotas for high-quality food types such as vegetables and fruit,鈥� says Fitzgerald.

It鈥檚 not hard to start knocking out nutritional requirements before your day begins either鈥攐ne serving of vegetables or fresh berries added to whole-grain cereal鈥攃an make all the difference, says Fitzgerald.

Just remember composition, says Sims. A croissant and a coffee won鈥檛 cut it: 鈥淵ou wake up with high levels of cortisol (the belly fat hormone), and adding sugar and caffeine will perpetuate cortisol鈥檚 actions,鈥� she says.

#5: Repeat After Us (One More Time): I Will Eat Real Food

You won鈥檛 find the recipe for a healthy diet on the back of a package. Change the way a food naturally exists, and you change the way your body absorbs it. 鈥淭here is a disconnect between the marketing claims of pre-packaged food and real food made from scratch. And food can鈥檛 just be reduced to single compounds,鈥� says says Allen Lim, Ph.D., founder of .

To that extent, Fitzgerald has spent time analyzing world-class endurance athletes鈥攁 group as fit and healthy as any population on earth鈥攆inding a simple trend: 鈥渨hat I call 鈥榓gnostic healthy eating,鈥欌�� he says. What that means: eating in culturally normal ways, but not avoiding food groups entirely; filling meals with vegetables, fruit, nuts and seeds, fish and high-quality meat, whole grains, and dairy; and only sparingly eating low-quality refined grains, processed meat, and sweets. 鈥淚f this formula is good enough for athletes who place tremendous demands on their bodies, it’s good enough for us,鈥� he says.

#6: Feel Your Way to Faster

The most sophisticated and reliable fitness monitoring device that exists鈥攐r will ever exist鈥攊sn鈥檛 a device at all: it鈥檚 , says Fitzgerald. 鈥淚f your body needs rest, your brain will communicate that to your conscious awareness in the form of feelings of fatigue and low motivation,鈥� he explains. The symptom: a greater perceived effort: 鈥淚f the body is fatigued or if its performance capacity is compromised, the brain will have to work harder to get the same level of output, and the greater the effort the exerciser will perceive.鈥�

On the other hand? If your body is responding well to your training and is ready for more hard work, your brain will let you know that too in no uncertain terms, Fitzgerald says.

#7: Lighten Up and Have Some Fun

鈥淭he more you enjoy your training, the more you’ll put into it,鈥� says Fitzgerald. 鈥淎nd the more you put into it, the more you’ll get out of it.鈥� The research agrees: Your best efforts will likely come when you鈥檙e having the most fun, a of the University of Worcester found. Find something you like and the addiction will come naturally: 鈥淩esearch indicates that the association of 鈥榝un鈥� with things you do perpetuates stress release, making you want to go back for more,鈥� says Sims.

#8: Recover. No, Really: RECOVER.

One of the problems with the evolution of cross-training is that you can go hard every day. The problem: That鈥檚 not . The key is finding an easy-hard cycle you can give into, says Michael Joyner, M.D., and physiologist and anesthesiologist at the Mayo Clinic. 鈥淧eople have forgotten to make the hard days harder and the easy days easier.鈥� Think in terms of 鈥渁ctive rest鈥濃�攁 3- or 4-mile run for a distance runner, calisthenics, jumping rope, or classic conditioning drills, Joyner says. 鈥淭hat鈥檚 really important.鈥�

#9: It’s Not All About the Bike, the Shoes, or the Compression Underwear

Aerodynamics, biomechanics, breathability鈥攖hey鈥檙e words that get a lot of ink (on labels, in magazines, and in the scripts of gear salespeople across the world). And yeah, tech has its perks. Breathable fabrics make long and hot hikes more bearable. But will your gear always make the difference?

A recent University of North Carolina-Chapel Hill who laced up in lightweight kicks reported injury in a year鈥檚 time; almost half of runners in traditional sneakers did. So plus one for minimalism? Not so fast. The same University of North Carolina research revealed that people who chose traditional shoes landed differently from those who donned the minimalist shoes (on their heel or mid-foot versus on their forefoot).

The point: Everyone is different. And gear that works is subjective. 鈥淕ood gear makes things more enjoyable, and most importantly prevents injury,鈥� says Sims. So don鈥檛 skimp on no-brainers: proper bike fit, shoes, and protective items鈥攂ut don鈥檛 become slaves to them.

#10: Never Stop Moving

Take this in the most expansive and philosophical way: Build movement into all aspects of your life鈥攚ork, home, play鈥攁nd throughout your life. You and exercise is the cure. 鈥淚t鈥檚 proven to reduce the likelihood of weight gain, diabetes, heart disease, stroke, liver disease, cancer, Alzheimer’s, osteoporosis, , and a host of infectious diseases,鈥� says Fitzgerald. Work out, and not only will you be healthier, but happier, more confident, and (bonus!) smarter, Fitzgerald adds.

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Olympic village: The two-week home to world-class athletes and 10:30 p.m. root canals. That鈥檚 according to Paul Piccininni, dental director for the International Olympic Committee and a .

That鈥檚 right, the mouths of athletes are downright disgusting. Blame sugary sports drinks and gels鈥攚hich generally speaking, may be worse for your teeth than Pepsi, says John M. Coke, D.D.S., professor of General Dentistry & Oral Medicine at the University of Alabama.

鈥淭he combination of high sugar and acid directly affects teeth enamel making it more vulnerable to decay. It also encourages acid producing bacteria to colonize, doubling the problem. This becomes a breeding ground for the bad bacteria, and can become a vicious circle of acid and decay,鈥� he says.

Laugh as you may (鈥淵ou could land the Space Shuttle on some athletes’ teeth,鈥� Piccinni told the AP), but poor oral hygiene is no joking matter. Of 278 visitors to an Olympic dental clinic, more than half had cavities, 75 percent suffered from diseased gums, and a fourth said teeth woes negatively impacted their quality of life, according to a study published in .

Dirty teeth are also linked directly to poor nutrition and indirectly to more serious matters like cardiovascular disease, Coke says. The most acute implication though, is when an abscessed tooth leads to infection, Coke adds. Real-life proof: British rower Alan Campbell almost missed the 鈥�08 Games when an abscessed tooth morphed into an infection that spread to his shoulder, back, and knee, and required surgery before the Olympics.

Once Campbell started taking care of his pearly whites, he won bronze in London. 鈥淚’m not saying someone with perfect teeth is going to beat Usain Bolt,” Campbell told the AP. “But myself with good dental hygiene versus myself with bad dental hygiene: The version of me with good dental hygiene will be the one that comes out on top.鈥�

The recipe for making sure Campbell鈥檚 plight doesn鈥檛 become your own? Rinse with water. While it鈥檚 no replacement for a toothbrush, a quick swish can help to neutralizes teeth-ruining acids and promote saliva, which naturally cleans your teeth. And when you鈥檙e back from your run, brush thoroughly. The long you let let what you eat and drink鈥攅specially that sugary stuff鈥攕it in your mouth, the more likely it is that bacterial will grow.

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Decades ago, fitness consisted of two workouts: all-out, all the time; and 鈥淟SD鈥濃�攍ong, slow distance training. Then fitness went high-tech. Personal-metrics devices from companies like Polar, Garmin, Nike, and others became a billion-dollar industry. Nutrition took wild turns, too. Rocky-style raw-egg shakes were replaced by beet juice smoothies as the (legal) performance-enhancing drug of choice. At last, science-based training had replaced superstition.

But along with the research came the meaningless buzzwords, pseudo-science peddlers, and gimmicks (Shake Weight, anyone?). What’s more, every age-grouper suddenly seemed to be an expert in exercise physiology. We’ve been following this stuff for a long time (37 years, to be exact), and we know how challenging it is to ferret out rules that actually work. Here are the 12 you need to know鈥攁nd apply鈥攕tarting now. Welcome to the new rules of fitness.

#1: Stop Overdosing on Vitamins and Supplements

The multivitamin industry is widespread and lucrative鈥攂ut it鈥檚 always been difficult to demonstrate that taking supplements offers a real benefit, says Thomas Sherman, an associate professor of pharmacology and physiology at Georgetown鈥檚 Medical Center. For years, multivitamins were considered a low-level insurance policy and performance upgrade. Pop one if you鈥檙e worried you鈥檙e not getting the right nutrients, and you鈥檒l be healthier鈥攑erhaps even stronger and faster. The problem: 鈥淭here is a lot of theory, but no real data,鈥� Dr. Sherman says. To make matters worse, a string of recent studies suggests that antioxidants get in the way of training adaptations, making them detrimental to performance.

#2: Go the F*ck to Sleep

Somewhere along the way, Americans, with their Puritan work ethic, decided sleep was a bad thing. But if you’re an athlete (or, hell, just a human), you need to take sleeping as seriously as you do training and eating. 鈥淚n the past, many athletes would continue to train well past their body鈥檚 physical ability,鈥� says Michael Breus, Ph.D., author of听The Sleep Doctor鈥檚 Diet Plan: Lose Weight Through Better Sleep. Less sleep theoretically means more time for PRs, but your body doesn鈥檛 see it that way. Performance rests on a good night鈥檚 sleep, when your body chemistry shifts, and all kinds of beneficial bodily repair gets underway.

Need proof? In a recent study, 11 Stanford varsity basketball players maintained their sleep schedules for 2 to 4 weeks then slept as much as possible at night for 5 to 7 weeks鈥攁iming for about 10 hours. Researchers measured timed sprints, shooting accuracy, and reaction times after every practice, and levels of daytime sleepiness, and mood throughout. The results: Athletes sprinted faster, shot more accurately, and felt better.听

#3: Get Away from Your Chair

You probably go above and beyond the American Heart Association鈥檚 guidelines for 30 minutes of moderate exercise five days a week, but that may not be enough if you鈥檙e planted in a seat all day. That鈥檚 according to a new study that found an hour of sedentary behavior increased people鈥檚 risk of being unable to perform basic functions鈥攍ike doing household chores鈥攂y 46 percent even if they still met the exercise requirements. 鈥淲e don鈥檛 like to be idle,鈥� says Allen Lim, Ph.D., founder of .

There are ways to lessen the blow, though鈥攚ithout having to actually train more. Research by James Levine, Ph.D., M.D. of the Mayo Clinic found small movements throughout the day鈥攆idgeting, walks, or getting up to go talk to someone instead of hitting send on an email鈥攃an work toward counteracting the effects of sitting.

#4: Train Specific to Your Sport

Ten thousand hours of practice may not make you an expert鈥攊f you鈥檙e training at the wrong intensity. A recent study in the that studied Olympic medal-winning speed skaters and their fitness regimes reached an interesting conclusion: While performance increased throughout the years, there was no increase in training or skating hours. The shift, instead, was to polarize training鈥攖raining at a very high intensity in this case.

鈥淚t鈥檚 important to ask yourself what you鈥檙e training for,鈥� says Lim. 鈥淪peed skaters do short, high-intensity events, so it makes sense that they train specifically for that,鈥� he adds. But if you鈥檙e training for a century鈥攁nd need the fitness to survive six hours in the saddle鈥攖hen you need to put in that time. After a disappointing showing at the 2010 Tour de France, Bradley Wiggins revamped his training to meet the exact demands of the 2012 Tour. Forgoing many of the early season races, Wiggins spent time on the island Tenerife, preparing for the races’s high-altitude summits. And his approach paid off: In 2012, he became the first British cyclist to win the race.

#5: Quit Flexing in the Mirror

The media has driven home the same message for years: If you look good with your shirt off, you鈥檙e healthy. The truth? 鈥淵ou can be protected from disease if you exercise鈥攅ven if you are over eating and gaining weight. Unfit and skinny may be worse than fit and fat,鈥� says Lim.

The new mantra is simple: 鈥淏eat yourself up over whether or not you are getting enough daily physical activity not over how you look,鈥� says Lim. 鈥淭hin man syndrome鈥濃�攐r being skinny, but lacking muscle and having a high percentage of body fat鈥攃an put you at an increased risk for cardiovascular disease, says Stacy Sims, MSc, Ph,D., co-founder of . Carrying a little extra weight鈥攕o long as you have the muscle鈥攚on鈥檛 negatively impact your hormone profile or appetite like being scrawny, she says. Fit versus fat is an ongoing debate鈥攁nd the jury鈥檚 still out on how much fat you can have without being 鈥渦nhealthy.鈥� The bottom line: Lean muscle is critical for overall health鈥攅ven if the mirror isn鈥檛 reflecting those results yet.

#6: Be a Little Salty听

鈥淪weat sodium is much more variable than we thought with a stronger genetic link than previously known,鈥� says Lim. What he means: When you sweat and lose salt, there鈥檚 huge variability between you and the guy next to you. 鈥淪omeone can lose 200 milligrams (mg) of sodium per liter of sweat an hour and someone else could lose 2,000 mg per liter of sweat per hour,鈥� he says. That鈥檚 like having a shoe store and needing to stock size 2 to 200 to accommodate everyone.

The practical application of this is listening to your body鈥攁nd not assuming that salt is always so bad for you. 鈥淥ur own mechanism for taste can be affected by how much you salt you lose,鈥� he says. So if you鈥檙e athletic, you sweat, and you crave salt, eat salt,鈥� Lim says. The “salt is unhealthy” mantra probably doesn鈥檛 apply if you workout frequently.

#7: Stop Playing the Age Card

There鈥檚 a common misconception about aging that needs to be laid to rest鈥攁nd it鈥檚 that you get old, and you lose your ability to move. Some research suggests that you lose 8 percent of your muscle mass each decade after age 40 and muscle loss increases significantly after age 75. But in a recent University of Pittsburgh study of 40 competitive athletes ages 40 to 81 who worked out four to five days a week, researchers found that athletes in their 70s and 80s had similar thigh muscle mass as those in their 40s. The 40-somethings were also just about as strong as the athletes in their 60s.

Those results make sense when you look at people like Kelly Slater鈥攖he 42-year-old pro surfer, the oldest to ever win the Surfing World Championship鈥攐r American cyclist Chris Horner, who last fall became the oldest听champion of one of cycling’s three-week grand tours. Though a calendar would tell you their time has passed, a lifestyle of movement has kept them in the game.听

鈥淎s you get older, you simply have to take training in a different approach,鈥� says Sims. Plyometric work and pure strength workouts help maintain neuromuscular connections and muscle mass and help generate speed and power.鈥澨�

#8: Minimize the Junk Miles

Give those long, slow jogs a break. According to a 2008 study in the听, one and a half hours a week of high-intensity intervals will improve arterial structure and function just as much as five hours a week of lower-intensity workouts. Even more: When听highly听trained recreational cyclists reduced their distance听from 200km per week, swapping it with 12 x 30s sprints a few times a week and four minute intervals, their performance improved.

With intensity, your body learns to recognize stress, and overcome it without taking hours out of your day. Being more responsive to immediate stress increases your aerobic capacity, decreases bad cholesterol, works to build lean mass鈥攎uch more than a long, slow fat-burning workout can offer, says Sims.

#9: Experiment on Yourself

“There鈥檚 a tendency to say, ‘This is the average result, so this is the result,鈥欌�� says Lim. But at the end of the day, we are our own experiment, Lim adds. Take research that looks at how different athletes respond to variables like altitude. In a recent Australian study of 16 highly trained runners with maximal aerobic power who simulated 鈥渓ive high, train low,” . Some people have no response at all鈥攐thers have a massive response.

Another noteworthy study that discovered great variability in results was the A to Z study, which tested people on four different kinds of diets. While statistically, all diets yielded similar weight loss after a year, a closer look at the data reveals incredible variation. 鈥淧eople who were outliers in one group did better on a different kind of a diet,鈥� Lim explains. When it comes to diet performance, it鈥檚鈥攁gain鈥攕o particular. What works for you may not work for everyone else鈥攁nd vice versa.听

#10: Embrace a New Era of Hydration

In 1965, when Gatorade was introduced to the sidelines of a University of Florida football game, a craze was born. 鈥淭he typical mindset is to replace carbs and electrolytes,鈥� says Sims. 鈥淏ut the bottom line is that anything鈥檚 that over a 4 percent carbohydrate solution can dehydrate.鈥� Why? Water goes from a low concentration to a higher concentration, she explains. So drinks that are too sugary can force your body to move water out of your blood and muscles instead of into them, she says.

Hydration should be about just that: Hydration. And as research continues, low-concentration approaches to hydration like Nuun, SOS, and Sims鈥� own OSMO, have become popular.

#11: Workout Before Breakfast

Breakfast may be the most important meal of the day, but if you鈥檙e waking up to a fast sweat, it can wait. In a recent study, two groups performed a high-intensity workout before or after eating the same morning meal. The results? The group that sweat before eating lost more weight, says Lim.

One reason: When you wake up, you have plenty of fuel stored from the night for a short workout鈥攜our blood glucose levels are stable and your body is in fasting mode. 鈥淵our workout stimulates muscle sensitivity to insulin, so when you eat, most of the food goes back into muscle rather than fat,鈥� Lim says.

#12: Train Your Brain听

Ten years ago, hardly anyone trained their minds like they trained their bodies. Now, just about every serious athlete practices visualization or specific relaxation techniques鈥攁rousal control or pre-performance routines. 鈥淓veryone on the world class stage is closely linked when it comes to physical capabilities and technical proficiencies,鈥� says Michael Gervais, one of the best sports psychologist鈥檚 in the business who coaches the likes of Olympian Kerri Walsh and professional daredevil Felix Baumgartner.

That鈥檚 why the U.S. Olympic Committee staffs five full-time sports psychologists: In order to win a gold, you must have a mind-body connection that鈥檚 strong enough to stop worrying about the crowd, failure鈥攐r arguably worse, brimming success. Take Team USA Swimmer Eric Shanteau: After receiving a cancer diagnosis weeks before the Beijing Olympics, he spent days at a facility near his home undergoing brain training simulations for focus. While Shanteau didn’t medal at Beijing, he set a personal best in the 200-meter breaststroke and went on to earn a gold medal four years later at the 2012 London Olympics.

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The only lingerie my husband ever gave me wasn鈥檛 lingerie at all. It was a seven-pack of , purchased from our local running store.

Randies come in pink, orange, and blue.

His intentions were good, though. I鈥檓 a dedicated runner, and as their name implies, Rundies are made for runners. Similar to day-of-the-week underwear, each colorful Rundie features a run-of-the-week on the rear. So, depending on your training schedule, you can wear REST, TRACK, TEMPO, FARTLEK, RACE, EASY 6, or LONG RUN on your ass.听

But there was a huge problem (and I鈥檓 not talking about the size of my rear end, although that, I suppose, is debatable). Rundies are 100 percent cotton. And although (which was the occasion for this gift), it is not an ideal fabric in which to log miles. It doesn鈥檛 breathe, it holds moisture, you get the idea. Ick.

So the Rundies got relegated to the non-running underwear drawer, mostly to be worn on lazy weekends under yoga pants or worn-out jeans. Thanks to their comfort and fit, they’re still a favorite, just not for exercise.

The folks at Oiselle must have received feedback from ladies who felt similarly. Because in late 2013, the company released , which are basically a performance-enhanced, slightly cheekier version of Rundies. Made from a seamless poly/nylon/spandex blend, Randies wick, stretch, and stay put when you鈥檙e on the move. You can run comfortably for hours on end, which I did regularly in preparation for several big races鈥攕everal of which I won. Maybe Randies made me faster; instead of specific workouts, sayings such as LEAD FROM BEHIND or GET YOUR REAR IN GEAR are screen printed onto the butt.

The downside? They only come in a three pack, so you鈥檒l have to do laundry if you want to Randie every day of the week.

So, guys, next time you want to get your lady lingerie, get her lingerie. If you want to get her sportswear, be smart and get her something that really performs鈥攍ike Randies. We’ll be happier, and (we promise) so will you.

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After the success of 鈥攁 humorous PSA for the Affordable Care Act鈥攖he website is suddenly interested in shaping public opinion.

Today the site released a three-video faux battle between Robert Redford and Will Ferrell over how to best reconnect the Colorado River with the Pacific Ocean. Redford wants to raise flows and is stumping for , an actual charity, while Ferrell argues that it would be better to move the ocean inland.

“The Colorado River is one of the most loved and hardest working rivers in the world,” says Redford. “But we鈥檝e overused it. Most years the river dries up even before it reaches the sea.”

Meanwhile, Ferrell, stumping for the faux charity employs a cameo by surf legend Kelly Slater to make the case for moving the Pacific inland. “American professional surfers suffer from a lack of adequate surfable coastline in North America and are forced to travel great distances to enter surf competitions.”

The main commentary in all of this, of course, is that 18- to 34-year-olds don鈥檛 actually care enough about the Colorado or healthcare or anything else, unless it comes in the form of a celebrity gag reel.

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This week Vail Resorts to the list of mountains where skiers can use the 2014鈥�2015 Epic Pass. Niseko is Japan鈥檚 premier ski destination, on the southwest corner of the island of Hokkaido. It receives close to 600 inches of snow per year and has been the backdrop for numerous ski films, including and .

The move continues a trend of adding new resorts to the Epic package each ski season. This time around, Vail took over skiing operations at Utah鈥檚 Canyons resort while offering five consecutive days in each of Verbier, Switzerland; Arlberg, Austria; and Les Trois Vall茅es, France. The pass, which sold for $709 this year, currently works like an unlimited season pass at U.S. resorts including , , , , Arapahoe Basin, Utah鈥檚 resort, and Lake Tahoe, California鈥檚 , , and .

As American ski areas have continued to struggle with several years of erratic and diminishing snowfall, Niseko, along with lesser known ski areas in British Columbia like Whitewater and Revelstoke, have gained prominence among expert skiers who are willing to traverse the planet in search of fresh snow. The addition of Niseko to the Epic Pass should make it a bit easier to ski Japan and also increase Vail Resorts鈥� claim on one of the best deals in skiing.听

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If a specific pattern of eating could propel you toward PRs and boost your performance鈥攁ll the while playing to your body鈥檚 DNA鈥攜ou鈥檇 stick to the plan, right?

This past week, the respected 鈥攚hich promised to do all of the above. The fad suggested that being A, B, AB, or O should impact your food choices, and was popularized by the book .

But researchers say there鈥檚 absolutely no evidence to support it.

So why did the diet garner so much hype? We looked into the issue last year. And as we noted in that story, some of the science is sound. With new research, doctors have been able to ID and test tons of blood-based indicators that affect your health: cholesterol, calcium, and vitamin D, to name a few. And doctors then use these indicators to supposedly enhance performance, raise your metabolism, and boost your mood.

Where companies who market 鈥渂lood-based diets鈥� fall short is here: It鈥檚 not about your blood type,鈥� says Stacy Sims, Ph.D., and co-founder of Osmo Nutrition. It鈥檚 about how your body reacts to certain foods鈥攎arkers of which can be seen through your blood. Certain people feel better eating certain foods鈥攕ome feel worse. The association between that idea and blood type is just that: an association, she explains.

What we do know: 鈥淏lood is very telling鈥攊t鈥檚 the main fluid and transporter in your body,鈥� she says. If you have an inflammatory response to something you eat, it鈥檒l show up in your blood. If you鈥檙e low on vitamin D, for example, that can affect how your muscles repair themselves,鈥� says Sim. D levels can be discovered through a blood test since the vitamin circulates there. Blood tests鈥攊n this sense鈥攎ake sense.

More importantly, though, blood tests need context. Take C-reactive protein: a marker of inflammation. Elevated levels could mean that you had a hard workout, that you鈥檙e highly stressed, or that you have heart problems. But without context, a test can be misleading.

There鈥檚 something to be said for personalized medicine and learning more about what鈥檚 going on in your body. But your health shouldn鈥檛 revolve around a 鈥渄iet,鈥� Sims emphasizes. 鈥淚t鈥檚 about fueling your body with functional foods,鈥� she says.

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