Mediterranean Diet News

BY: SportsFan - 03/12/2013 | 12:09 PM

[Written by Peter Nielsen].
 
The Mediterranean diet has taken the spotlight in health news again, and the news is great for heart health! A new Spanish study found that a diet rich in olive oil, nuts, fresh fruits and vegetables is even more effective at helping people with high risks for cardiovascular problems avoid heart trouble than a low-fat diet.
 
The study included a five year follow-up, during which participants who followed a Mediterranean diet with an emphasis on olive oil or nuts had a 30 percent greater reduction of risk for a heart attack, stroke or death from cardiovascular disease. Participants on a low-fat diet also improved, but to a lesser degree. These finding were published Feb. 25 in the online edition of the New England Journal of Medicine. The results will also be presented this week at the International Congress on Vegetarian Nutrition in Loma Linda, Calif.
 
This study involved almost 7,500 men and women, whose

ages ranged from 55 to 80 at the beginning of the study in 2003. Fifty-seven percent of the participants were women. Participants had risk factors such as type 2 diabetes, high blood pressure, obesity or high cholesterol, but no history of heart attacks or strokes. They were broken into three groups; a low-fat diet, a Mediterranean diet with a focus on nuts, and a Mediterranean diet that focused on olive oil. Both of the groups on the Mediterranean diet also ate plenty of fruits and vegetables, fish, and drank wine with meals. The nutritional regimen of the low-fat group included low-fat dairy, bread, potatoes, fruits and vegetables and lean fish. Oils, baked goods, nuts, red and processed meat and fatty fish were avoided for all particpants.
 
The results? A 30 per cent reduction in risk of heart disease for those on the Mediterranean diet over those on the low-fat diet! This is great, significant news, and if you’re not aware of the basics of a Mediterranean diet, this news should spur you on to learn more. Here are the basics:
 
• Food from plant sources, including fruits and vegetables, grains, beans, nuts, and

seeds.
 
• A variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods.
 
• Olive oil as the principal fat, replacing other fats and oils.
 
• Consumption of low to moderate amounts of fish or poultry, a maximum of 7 eggs per week — including eggs used in food preparation.
 
• Fresh fruit as the typical daily dessert.
 
• If red meat is part of your normal diet, eat a maximum of 12 to 16 ounces of lean cuts per month.
 
• Regular physical activity at a level which promotes a healthy weight, fitness and well-being.
 
New studies on various low-fat and vegan

diets are in process now, but for a tried and true, heart-healthy diet, Mediterranean is the way to go!
 
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Football-Soccer Footwear Traction Options

BY: SportsFan - 03/05/2013 | 02:15 PM

Surface and conditions be what they may, Nike can help you stay glued to the pitch.

 
Explore all the different field types and how cleat shape, configuration, outsole material and technology help determine what type of boot you need.
 

Nike Cleats

 
During a game of football a professional player runs an average of seven miles. One of the biggest benefits they want in footwear is comfort, provided in part by the outsole.
 

Nike Outsole Benefits
 

Comfort

Dispersed cleat pressure increases comfort.
 

Traction

Players can get great grip on a variety of field surfaces.
 

Stability

During lateral movements such as cutting (or changing direction) from side-to-side, stability is key.
 

Cleat Types

 
The boot’s name includes the type of surface it is designed for. So if you know what you’ll be playing on most of the time, finding the right traction is easy.
 

Soft Ground (SG)

 
These outsoles are beneficial for fields that are wet, muddy and require the most traction. They are popular in areas where it rains a lot and are used most in northern Europe.
 
Most of the time you’ll see a six-stud configuration with the traditional screw-in studs.
 
With a screw-in stud, the entire stud is removed for easy replacement.
 

Firm Ground (FG)

 
In the United States firm ground is the most common surface for soccer games. Firm ground cleats are used on a field with short grass that may be slightly wet, but rarely muddy.
 
These use molded, conical- or blade-shaped studs, designed for comfort and enhanced traction.
 
The FG stud offers traction and comfort for firm ground cleats by dispersing cleat pressure evenly across the foot.
 
Structural elements—bars or plates—are also used to provide support, motion control and improved stability.
 

Hard Ground (HG)

 
Hard ground boots are popular in Japan and China. They are designed to provide traction on hard surfaces such as extremely dry grass, dirt or gravel.
 
These use a harder TPU compound for enhanced durability and typically feature slightly shorter, evenly dispersed studs for optimal pressure distribution.
 

Artificial Grass (AG)

 
Artificial grass boots utilize a unique stud configuration, featuring various heights for optimal traction and performance on artificial grass surfaces.
 
Cored-out (hollow) studs in the heel and forefoot reduce the overall weight of the cleat, enhance cushioning, and provide optimal comfort on the field.
 
The strategically placed shorter studs help provide a smoother transition during horizontal and vertical movements.
 

Versatract (VG)

 
Usually found in kids’ boots, Versatract outsoles feature rubber studs that deliver traction suitable for a variety of surfaces, from firm ground to turf. It’s one of the most versatile outsole options available.
 

Turf (TF)

 
Turf refers to synthetic-grass surfaces. Playing soccer on these surfaces requires less cleat penetration, which is similar to the needs of a hard ground cleat.
 
Turf cleats are designed to provide traction appropriate for play on very dry surfaces, hard dirt fields and dry artificial turf.
Cleats designed for this surface feature a solid rubber outsole with many small (5 mm or 6 mm), multidirectional “studs.”
 

Indoor (IC)

 
Indoor outsoles use non-marking materials such as gum rubber, durable, clear rubber and molded rubber to provide traction, flexibility and durability.
 
Indoor soccer shoes use pivot points, flex grooves and herringbone patterns for optimum movement and traction.
 
-Soccer Mom
 
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Football-Soccer Footwear Uppers and Midsoles

BY: SportsFan - 02/26/2013 | 01:18 PM

Mixing eye-catching design with devastating performance.

 
From superior materials to innovative design, discover the details of what goes into every upper and midsole of Nike soccer boots.
 

Nike Soccer Uppers

 
The main benefits the upper provides are protection, comfort and enhanced touch. The “touch” of the soccer boot refers to the ability of a player to feel the ball with their foot in order to control it when passing, dribbling or kicking.
 

Upper Materials

 

Natural Leathers

 
Full-grain and kangaroo leathers are soft, supple and offer excellent ball feel.
 

Synthetic Leathers

 
Synthetics offer great ball feel, don’t absorb water, maintain their shape, and are lightweight and more durable than leather.
 

Teijin Microfiber

 
This synthetic material conforms to the foot’s shape, providing supreme touch and optimal support.
 

Kanga-Lite

 
By wrapping snugly around the foot, this synthetic material helps provide great ball touch and mimics the feel of kangaroo leather without the weight.
 

Upper Design Features And Benefits

 

Asymmetrical Lacing

 
Laces are moved to the lateral side of the shoe to create a cleaner surface and bigger striking zone for better touch on the ball.
 

All Conditions Control (ACC)

 
Helps provide excellent ball control in wet or dry conditions.
 

Suede Heel Lining

 
The texture of the suede reduces heel slippage.
 

Nike Soccer Midsoles

 
Very few boots have midsoles. This is because most soccer players want to be close to the ground for better lateral stability. Nike soccer cleat midsoles provide cushioning for a players foot, but compared to running shoes, it’s minimal.
 

Midsole Materials and Design Features

 

Phylon and EVA

 
Offering optimal comfort and cushioning, these materials are most often found in IC (indoor) and TF (turf) styles as a 3/4- or full-length midsole that enhances cushioning and comfort on hard surfaces.
 

PORON® Inserts

 
Inserts may be placed under high-pressure areas of the foot for an additional layer of low-to-the-ground cushioning.
 

Low-profile Sockliners

 
Help to reduce stud pressure for cushioning and comfort underfoot. Sockliners are commonly made from EVA foam that is either molded or die-cut.
 
-Soccer Mom
 
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Football-Soccer Ball Fundamentals

BY: SportsFan - 02/19/2013 | 01:12 PM

Learn the basics of ball size, construction and certification.

 
Nike soccer balls are fast, round, responsive and durable. Explore the inner and outer workings of each ball and learn a little about certification too.
 

Ball Sizes

 
Soccer balls come in different sizes. Kids usually kick a size 3 ball. Players 8 – 11 years old typically play with a size 4 ball. A size 5 ball is the most common. It’s the official size for high school and professional play. Players can also use size 1 miniature skills balls for practice.
 

Did You Know?

 
Soccer balls designed specifically for Futsal, or other small-sided games are available in Youth size 3 or Pro size 4.
 

Ball Construction

 

Ball Casing

 
The outer layer of a soccer ball is called the casing. Nike soccer balls are most commonly made with a polyurethane (PU) or thermoplastic polyurethane (TPU) casing.
 

PU casing

 
Absorbs less moisture for more consistent, durable performance in varying weather conditions. And it’s much softer than traditional polyvinyl chloride (PVC), especially in colder temperatures.
 

TPU casing

 
Provides a soft feel to the ball and is a great value for consumers.
 
Leather typically isn’t used on soccer balls because of its tendency to retain water. Retaining water makes for a heavy ball that doesn’t move quickly on the field.
 

Graphic or Color

 
As part of the casing, graphics or color is used to help players read the ball better, especially when in flight.
 

Asymmetrical Graphics

 
Some soccer balls have asymmetrical graphics, creating a break in the pattern to help you judge the ball flight, trajectory and spin.
 

Hi-vis Color Combinations

 
These combos make it easier to see the ball in low-light conditions.
 

Nike RaDaR Technology

 
With a scientifically tested combination of color, contrast and graphic design placement, Nike RaDaR technology offers a pronounced visual signal that helps players quickly identify the ball and its movement.
 

Did You Know?

 
A soccer ball may be kicked up to 2,000 times in an average match.
 

Ball Panels

 
Casings are made up of different shapes of panels. The number of panels varies between 32 for the traditional, everyday ball to 26-panel (and even 12-panel balls) that offer increased durability and enhanced touch because of fewer seams.
 
Panels can be stitched by machine or hand. To distinguish between the two types of construction, look at the stitches. In a machine-sewn ball, the stitches are more visible.
 

Machine-sewn

 
Requires thicker casing and a foam underlay, often EVA, to withstand the automated stitching process.
 

Hand-sewn

 
Provides highest quality.
 

Geo-Balanced II

 
Nike soccer balls that use the Geo Balanced II technology have an advanced panel pattern to create a soccer ball that is faster, rounder and more responsive.
 
Special configurations of hexagons and pentagons allow uniform dispersion of air inside the casing.
 
The center of each panel aligns with the center of the bladder, which makes the ball rounder. And rounder balls have a straighter flight.
 
They also have better durability since they wear more evenly instead of getting worn down on particular spots.
 

Ball Bladder/Lining

 
Beneath the soccer ball casing, a bladder and lining hold the air in and provide shape retention. Bladders are made of either: butyl, latex or rubber.
 

Butyl Bladders

 
Reduce rebound for better performance on hard surfaces and provide optimal air retention.
 

Latex Bladders

 
Used in pinnacle soccer balls – they offer high-energy return for powerful shots.
 

Rubber Bladders

 
Often have an extra layer inside to create maximum shape retention, bringing performance to value-priced balls.
 

Nike Exclusive 6-wing Bladder

 
Improves overall roundness because there are more touch points on the casing than a typical 4-wing bladder.
 

Did You Know?

 
Some soccer balls created specifically for Futsal (or small-sided games) have a bladder filled with foam instead of air. Using foam gives the ball less bounce, making it easier to control on hard surfaces.
 

Ball Certification

 
Certification stamps on soccer balls are important because they help differentiate the performance and price.
 

FIFA Approved

 
Look for the FIFA approved mark to identify the highest guaranteed quality and consistency in the world. FIFA approved balls pass seven tests that measure:
 
1. Circumference
2. Roundness
3. Rebounding
4. Weight
5. Pressure
6. Water absorption
7. Shape and size retention
 

What is FIFA?

 
FIFA stands for the Federation Internationale de Football Association. It’s the world governing body for soccer and has over 200 member nations.
 
Another, independent certification is International Matchball Standard, or IMS.
 
And an NFHS stamp means the ball is approved for high-school play.
 
-Soccer Mom
 
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Quick Preseason Workout to Improve your Golf Swing

BY: SportsFan - 02/12/2013 | 06:50 PM

As warm weather approaches, it is time for you to get ready to play golf again. As all golfers know, it is easy to start feeling tired early on in the season. Your swing can also suffer, because the rotational muscles of the shoulder and torso still feel the cramp of being unused all winter. This may take a toll on your scores, or worse still, may cause injuries.
 
A preseason workout routine is highly recommended for golfers. It involves as much stretching as possible because tension is the enemy of a well-coordinated golf swing. “Tempo” is a term often used by golf swing coaches, and it refers to the natural rhythm of a good golf swing. These exercises loosen and lengthen the muscles of your shoulder and torso, which helps you develop a consistent tempo more easily. So, the sooner these exercises make it into your daily routine, the more fun you’ll have during those first few rounds on the course.
 
It’s important to begin with 5-10 minutes of light cardio exercise, just running in place or jumping jacks will do. This allows warm blood to fill your muscles, thereby loosening them and making the following stretches more effective. Allow yourself to breathe naturally, and take full, deep breaths as you’re performing these stretches.
 
Head rolls – 30-60 seconds: Roll your ear gently to one side, toward your shoulder. Tilt your head back, then forth, and repeat on the other side. This relaxes the tension in the neck, and encourages shoulder flexibility.
 
Shoulder stretching – 2-3 minutes: Raise your right arm directly in front of you, then bring it to the left, wrapping your left elbow around your right arm and using it to gently bring your right arm closer to your chest. You will feel the stretch in your outer right shoulder. Reverse this process for the left side. This allows for much greater range of motion and smoother rotation in your golf swing, which translates into more consistent shot making.
 
Side stretching – 1-2 minutes: Raise your right arm directly above your head with your feet shoulder-width apart. Lean your shoulders to the left and sway your right hip slightly out. You will feel a stretch along the right side of your body from your finger tips to toes. Reverse this process for the left side of your body. This stretch targets the outside of your arms, outer hips, and most importantly, your abdomen, which will further enhance your rotational stability and flexibility.
 
This routine can also be incorporated into a weight-lifting routine that focuses on developing the core muscles of your back and abdomen, as well as your shoulder muscles and hip flexors. Sit-ups, crunches, and push-ups are good exercises for when you’re unable to make it to the gym. Use this routine twice, when you’re warming up and cooling down, for best results.
 
The exercises discussed above are just a few basic exercises that you can do to get fit for golf. Are there any other exercises that had a positive impact on your golf swing? Please share your experience in the comments section.
 
-Par Shooter

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Skill and Strategy

BY: SportsFan - 02/05/2013 | 08:15 PM

Games and activities that require a certain amount of skill and precision are very appealing, because the challenge they offer keeps kids and adults coming back for more. The compelling nature of these activities has created a lot of golf and fishing widows, but there’s a good way to avoid that: involve the whole family. And a good way to get that golf ball rolling is with gifts that outfit every member of the family. 
 
Fishin’ Hole Fun
 
Many of us have fallen for ice fishing, hook, line and sinker. We’ve come to realize that ice doesn’t have to mean cold and uncomfortable. With plenty of protective clothing and a shelter, this fast-growing winter sport can be entertaining, challenging and deeply relaxing.
 
Of course, the first thing to consider when heading out on the ice of a frozen lake is safety. Check the thickness of the ice every 100 feet or so with a drill or ice auger. How thick does the ice have to be to ensure safety? It varies with condition and location. Your best bet is to check the recommendations on the U.S. Army web page at www.crrel.usace.army.mil/ierd/ice_safety/safety.html.
 
While ice fishing isn’t strenuous, trying to recover from an ice mishap can be taxing; so only those in good physical condition should fish on the ice. Every fishing party should be equipped with an ice pick that can help a fallen fisherman or woman grip the edge of the ice sheet.
 
While it’s essential to dress warm, avoid clothing like hip boots and waders that can restrict your ability to stay afloat. A good alternative is clothing made especially for ice fishing. Vexilar Cold Snap gear is designed with the ice-fisherman in mind, and it’s available at Dunham’s.
 
Okay, warnings aside, ice fishing is a lot of fun, and it isn’t expensive. While you can spend quite a bit of money on gear, you don’t need a lot to get started. Dunham’s offers everything you need to get started at great prices.
 
You’ll need an ice auger to cut that hole and an ice fishing sled to carry the auger out onto the ice. You can get the auger at Dunham’s. Among the most popular models are those made by Eskimo. You’ll also want an ice scoop to clear ice from your fishing hole, although some enterprising folks have been known to make one by drilling holes in a soup ladle. 
 
Want to get more fish than the next guy? In that case, you may want to invest in a sonar flasher that can help you find the big ones. Flashers can detect the presence of underwater weeds and limbs as well as moving fish. The Vexilar FL-8 SE Sonar Flasher is a proven fish finder, and it’s available at Dunham’s.
 
Some fishermen consider a shelter essential, others are happy to spend a couple of hours exposed to the elements. But for extended fishing trips, a shelter is recommended. Dunham’s stocks a number of inexpensive models. For example, Frabill’s Outpost hub-style shelter can provide shelter for two or three fishermen. It comes pre-assembled and sets up quickly. It’s sturdy and dependable, yet it weighs only 24 pounds and sells for less than $200. 
 
Drive the Green
 
Well, maybe not quite to the green. But the challenge of golf keeps us coming back for more. And what better place to be on a nice day than out on a beautiful golf course? But don’t head out alone; bring the family. It’s never too soon to begin training the next Michelle Wie.
 
Golf equipment makes a great holiday gift, particularly if it’s equipment that improves the golfer’s game. A great choice is a Nike VR STR8-FIT Driver or Fairway Wood. The adjustable face technology that these beautifully crafted clubs offer allows the golfer to fine-tune ball flight for maximum accuracy.
 
Taylor Made Burner Steel Irons make a great gift as well. Their multi-functional sole design combines a low center of gravity with the versatility of a thin sole. The long irons focus on forgiveness and distance, the mids are accurate with good range, and the shorts are responsive and accurate. All can help improve any golfer’s game -— duffer or par shooter.
 
Of course, these are just a small sample of the extensive range of golf clubs and equipment you’ll find at Dunham’s. That equipment includes clubs tailor made for children of all sizes and adults of all skill levels. If it’s a great golf product, you’ll find it at Dunham’s. 
 
Playing Guns
 
As kids, my buddies and I ran around the neighborhood, pointing toy guns at each other and yelling, “Bang, bang, gotcha.” We called it “playing guns.”
 
Kids and grownups alike play guns today, but they do it in organized competitions with paintballs — capsules containing food coloring and gelatin — shot from a compressed air or carbon-dioxide powered gun. The players wear masks and goggles to protect their face and eyes.
 
The rules vary by locale, but the game is usually played by two teams that attempt to eliminate players on the other team. A player is eliminated when directly hit by a paint ball. The game requires quite a bit of strategic thinking, and in open terrain, it can involve a good deal of running and walking.
 
Soft-air guns offer another challenge for the would-be marksman. Made to resemble genuine weapons, these guns shoot plastic pellets. They are sometimes used in competitions similar to paintball.
 
Dunham’s stocks a range of paintball equipment, along with soft-air guns, and your Dunham’s sales representative can direct you to local paintball clubs and establishments.
 
-Your Friends at Dunham’s
 
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Tread on High Blood Pressure

BY: SportsFan - 01/29/2013 | 10:54 AM

 [Written by Peter Nielsen].
 
Blood pressure worries? You might want to make a beeline for the nearest treadmill. Striding on the treadmill may be the most effective exercise for lowering blood pressure.
 
We’ve known for years that high blood pressure increases the risk of stroke, heart, and kidney diseases. Blood pressure increases during physical activity but your overall blood pressure drops when the exercise is over. It’s what’s known as post exercise hypo-tension. Until recently we didn’t know how long the effect lasted.
 
A new study shows that 45-minutes on a treadmill reduces high blood pressure for a full 24-hours. That’s an excellent reason to set aside a little treadmill time every day. Your heart will thank you for it!
 
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Taking on the Great Outdoors

BY: SportsFan - 01/22/2013 | 08:10 PM

While some outdoor sports are relaxing, others are invigorating. Tramping through the woods, hunting wild game, paddling upstream — they’re all activities that not only entertain but get your heart rate up as well. Let’s take a look at some activities geared toward the more adventurous outdoor types among us, along with some tailor-made gift ideas. 
 
Dashing Through the Snow
 
Snowshoeing is America’s fastest growing winter sport. That’s not surprising, since this odd and ancient footgear, which can resemble an oversized tennis racket, is a great way to venture forth into places where others don’t dare tread. That means getting away from the crowd and enjoying nature at its most pristine.
 
Snowshoes are as old as recorded history itself, going back all the way to about 4000 B.C. or earlier, and first coming to this continent with Asian adventurers who crossed the Bering Strait and settled in Alaska — long before Europeans got the bug to travel.
 
So how difficult is snowshoeing? Can you walk? If the answer is yes, then you can snowshoe. At its most basic, the sport involves nothing more than putting one foot in front of the other with snowshoes on your feet. But in truth, efficient snowshoeing does require a technique that is somewhat different than walking in ordinary shoes. When walking in snowshoes, it’s best to lift each shoe a bit and slide the inner edge over the inner edge of the other shoe. If the shoes don’t overlap a bit when you stride, you’ll be forced to walk with a bowlegged gate that can be taxing.
 
While ancient snowshoes were made from wood and leather, most of today’s snowshoes are made with aluminum, plastic and various synthetic materials. But the idea is the same: the snowshoe gives walkers a big footprint, so they won’t quickly sink into the snow. Because snowshoes distribute body weight over a large area, even soft snow can provide adequate support for walking.
 
The health benefits of snowshoeing are multiple. First, it’s good aerobic exercise that can keep your heart rate up for an extended period of time. What’s more, it improves leg muscle tone, and if trekking poles are used, it can improve upper body fitness as well.
 
Bill LaPierre of Yukon Charlie’s, a major supplier of high quality snowshoe equipment, recommends using poles, since they can help you remain stable and upright on challenging terrain, while reducing the burden on your knees. Dunham’s carries a wide range of Yukon Charlie’s snowshoe gear.
 
Snowshoes are available in a variety of lengths and widths. The larger snowshoes are for bigger people and more difficult conditions. Children’s sizes are also available. In addition to various sizes, snowshoes come in a range of styles, each designed for a particular type of hiking. Aerobic or running snowshoes are small and light and are not meant for wilderness hiking. Recreational snowshoes are larger than the aerobic models, and are great for moderate walks. Mountaineering snowshoes are the largest. They usually have a long tail and are meant for long-distance trips and serious hill climbing.  A Dunham’s sales consultant can help you choose the size and type of snowshoe that’s right for you and every member of your family. 
 
Hoofing It
 
Most winter sports require some heavy-duty foot protection. And while some, such as skiing, call for purpose-built footwear, for many activities a pair of high-quality insulated boots can keep you warm and on the move. In fact, for those whose idea of great winter sport is a hike through the woods on a snowy day, boots and warm clothing are all the equipment that’s necessary. Of course a good boot is essential gear for hunters as well.
 
Winter hikes are an activity that the entire family can enjoy. Because only minimal gear is needed, it won’t break the bank. Hunting has also become more of a family activity in recent years, as parents strive to teach their offspring the value of self-sufficiency, while experiencing the joys of outdoor activity and skill development.
 
While a variety of boots that claim to be waterproof and insulated are available, not all are created equal. Nothing ruins a nice afternoon hike or a winter hunting trip faster than cold feet. Dunham’s carries several types of heavy-duty insulated boots that can keep your tootsies warm in the most severe conditions.
 
For men, the Rocky Jasper Trac Insulated Pac Boot is a superb choice. With a polar-trac outsole for great grip, a removable three-ply liner, 200 grams of Thinsulate insulation, and guaranteed waterproof construction, this boot is ready to take on old-man winter.
 
The Itasca Snowbird Boot is a popular choice for the ladies. This heavy-duty insulated boot is great for hunting and other winter activities. Dunham’s also carries boots for the kids. Ask your sales representative to help you find the winter footwear that’s right for your outdoor activities. 
 
Safe, Not Sorry
 
While most hunters think of gear in terms of what they’ll be taking out to the field, a good gun safe is a critical piece of equipment for every hunter.
 
Gun ownership carries with it a measure of responsibility. In the home, the only safe weapon is one that is stored in such a way that it can’t be accessed by an intruder or curious child. And the best way to ensure that your guns are secure is to lock them in a safe. Of course, a good safe has other uses as well, such as the storage of precious metals, jewelry, cash, and important documents.
 
A small safe is okay for cash and handguns, but for long-gun hunting weapons, a fairly large safe is necessary. However, many modern safes are designed to economize space by allowing for alternate rows of barrel up and barrel down storage.
 
Plan carefully before choosing a safe. Consider possible future needs as well as current requirements. Fire and water protection should also enter into your decision. ETL ratings are an assurance of fire protection, but waterproofing can be important as well, particularly if you live in a flood zone. Your Dunham’s representative can help you decide what kind of safe best meets your requirements.
 
Among Dunham’s most popular safes is the Stack-On Elite Gun Convertible Fire Safe. With storage for up to 24 long guns, the safe features reinforced steel doors and five large live-action locking bolts. An additional three solid-steel dead bolts secure the hinge side of the door. It’s a safe that will protect your weapons and provide peace of mind.
 
 Paddle the Day Away
 
Kayaking is a water sport the entire family can enjoy. Few outdoor sports offer as big a return in fun for as small an investment. And because kayaks are light and compact, they’re easy to store and transport.  
 
While kayaks are well suited to hunting and fishing, they’re now used primarily for recreational boating. And in comparison to other watercraft, kayaks are a bargain. For example, KL Industries eight- and ten-foot Water Quest Kayaks are very stable and come with padded seats and storage. And they’re available at Dunham’s.
 
Other very affordable choices are the Pelican Ultimate 100 and Escape 100 kayaks. These boats turn and track with the best of them, yet they’re stable and easy to paddle. Ask your Dunham’s sales representative to help you choose the kayak that’s best matched to your needs.
 
-Deer Abby
 
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Home, Sweat Home

BY: SportsFan - 01/15/2013 | 03:14 PM

Whether you’re looking to create a stricter workout schedule to tone your glutes for that winter getaway to the beach, or a surefire way to cut down on the belly fat the holidays are bound to pack on, working out consistently is crucial to staying healthy. And working out at home can be a great way to stay in shape — now and throughout the year.
 
As a self proclaimed exercise fanatic, and frankly, someone who doesn’t usually need that extra push to work out, I have to be honest… winter is a challenging time of year, even for me, when it comes to sticking to my normal exercise routine.
 
It gets dark early, so at 4 p.m. it feels like bedtime — not time for a workout. Snow and ice are less than motivating when it comes to hitting the streets for a run. And constant holiday parties with hors d’ oeuvres by the tray full put a real cramp in my workout schedule — not to mention a few extra pounds on my scale.
 
Let’s face it: gym memberships can be pricey — especially if you join as a family — and in the immortal words of my less-than-workout-motivated husband, “Unfortunately, money is tight, my abs are not!”
 
Fortunately, there are some really great home gym options that can make working out year round convenient, affordable, and hopefully, a habit that sticks with the whole family.
 
But before I start rattling on about all of the cool equipment on the market — and all of the benefits a home gym has to offer — let me point out one important fact: the hardest part about setting up a home gym isn’t picking the right equipment, it’s actually using it. We all know that it’s easy to get complacent (especially when you don’t have to hold yourself accountable to a monthly membership fee at a gym), so there are some important things to keep in mind before you run out to purchase your own workout equipment.
 
 First, be realistic.
 
What is it you are hoping to accomplish with your workouts? Are you training to qualify for the Boston Marathon? Is your husband hoping to become the next Ironman champion? Or do you just want to be fit enough so that you don’t get winded trying to keep up with your 4 year-old at the park? These aren’t trick questions, but your answers are important with regards to choosing the best home gym equipment for you and your family.
 
Think about it: if you’re the most athletic one in the family, and that equates to working out only 30 minutes a day, 3 days a week, chances are, you don’t need the
ultimate of all
equipment. However, if you or someone in your family is really serious about physical fitness, and that means working out for an hour or more 5 or 6 days a week, you probably want to consider some of the higher end equipment.
 
Take treadmills for example. One of the more popular home gym staples, treadmills come in a variety of different models. Some are perfect for beginners, some are more suited to top-level athletes (and come with a more top-dollar price tag), and some give you more bang for your buck regardless of your fitness level.
 
According to Todd Boerboom at Johnson Health Tech — the company that manufactures both Horizon and Merit Fitness at Dunham’s — the Horizon T101 is a great mid-level treadmill that offers a good size running platform, a quiet motor, low RPMs (something that is important with regards to the life span of the motor), and neat little extras like MP3 and iPod ports.
 
“This treadmill is a combination of everything,” says Boerboom. “It’s a good value, really durable, and it has great features that the whole family can use.”
 
When it comes to a true “runners’ treadmill,” however, Craig Bailey of Icon Health and Fitness likes the ProForm 790T.
 
“The 790T has lots of bells and whistles,” says Bailey. “It has an extra large 20”x 55” treadbelt, and digital quickspeed to 12 MPH. The 2.5 Continuous horse power motor has a life time warranty. And best of all it is WiFi compatible which lets you run different virtual trails from the comfort of home, thanks to Google maps.”
 
Another popular piece of home equipment — the elliptical trainer  — offers a great way to get an upper and lower body, non-impact, cardio workout.
 
“Elliptical trainers are really about feel, function and ergonomics,” says Boerboom. “You can get a really functional, durable machine like the EX59, for about $600, but you really have to try different machines to make sure the stride is comfortable for you — and anyone else in the family who will be using it.”
 
 Next, be practical.
 
Think about how much space you really have to devote to a home gym. Are you setting up shop in a 4000 square foot basement or a tiny studio apartment?
 
The bottom line is this: If your equipment overwhelms your space or is not easily accessible, you won’t use it. And nothing is more depressing than a piece of gym equipment that turns into an expensive coat hanger.
 
That’s why John Guilbert, at  Impex Inc., likes the Marcy MWM 980 stack home gym.
 
“This gym is compact, but it offers a wide variety of exercises for toning and strength,” says Guilbert. “It has a 150 lb stack, and is a good system for the recreational/family user as you can train every part of your body with it.”
 
Guilbert, whose company also sells weight benches, says that it is important to consider stability, as well as the right fit for your body size and weight capacity when purchasing a bench. According to him, unless you have a teenager — or someone who is into extreme bodybuilding — chances are, you won’t need a bench that holds more than 400 lbs of weight.
 
“I like the mid-size MD859P,” says Guilbert. “It’s a versatile, multi-purpose workout bench that adjusts to flat, incline, decline and military positions. It lets you work every part of your body.”
 
In addition to the “big stuff” that we all think of for a gym, there are also some accessories that can help take your workout to the next level.
 
Chuck Last, with EB Sports, sells items like jump ropes, stability balls, exercise tubes, foam rollers, exercise mats, toning bands, and kettle bells, to name a few.
 
“If I had to pick three accessories to include in a home gym,” says Last, “it would be a mat, a body ball, and resistance tubes, because you can work all parts of your body with these three items alone.”
 
Still not sold on the home gym versus the gym membership? Well, think about this: it currently costs about $35 a month for a single membership. That’s $420 a year for just you! Family memberships are usually closer to $50, so you’re really looking at about $600 a year. For that money, you could start a really nice home gym, only have to pay a one-time start up fee, and reap the rewards from a fitness center that is open 24 hours!
 
Look, if you’re into bad techno remixes or working out on a machine already soaked with someone else’s sweat, the gym may be for you. But, if you’d rather workout without an audience, in comfy clothes (that don’t have to match, by the way!), there are some really great equipment options that can help you get in shape now — and throughout the year — right in the comfort of your own home.
 
-Fitness Fanatic
 

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