strong fitness magazine 2013-11-12

8/13/2019 STRONG Fitness Magazine 2013-11-12

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FITNESMAGAZIN

AMAZING LEGS,ENDLESS ENERGY

A KILLER ATTITUDCRUSH

YOURGOALSNOW!

PERFORM LIKE NEVER BEFORE5HEALTH FIXES TO BUST A WORKOUT RUT

WHY WE WANTTO BE LIKE

RACHELDAVI

OWN

THEHILLSCARDIO TRAINING

THAT GETSYOU RESULTS!

STRENGTHMEET

FUNCTIONONE WORKO

THAT DOES IT A

Whywait

for2014?

A 90-DAYMEAL PLAN+KICK-ASS

ROUTINES


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COVERSTORIES

NOVEMBER/DECEMBER 2013

33WHY WE WANT TO BE LIKEcover model Rachel Davis.

41CRUSH YOUR GOALS NOW!The three-month meal planto get it done.BY SHOSHANA PRITZKER, RD, CDN

53PERFORM LIKE NEVER BEFOREBoost your health, improve

your workout.BY GILLIAN MANDICH, BHSC,MSC

59STRENGTH MEETS FUNCTIONTwo tools for a better body.BY TOMMY CALDWELL

67OWN THE HILLSTake your cardio trainingto the next level.BY SANDRA COMPTON

03STRONGFITNESSMAG.COM November/December 2013


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fitness

nutrition

FIT IN A FLASH | 25Tight for time? Work your entire upper

body in just 20 minutes flat.

PILLAR OF STRENGTH | 49Build a solid midsection with these

advanced moves for the serious trainer.

TRAINER TALK |73Expert tips and answers to yourtraining questions from Coach Fatima.

motivationPRO-FILES | 29Michele Letendre, thefittest woman in Canada.

GET INSPIRED | 71How Tasha Wall changedher body and mind.

EVENT LISTINGS | 74Get out there and compete.

WOMEN TO WATCH |75These real women arerocking their sports.

BACKSTAGE PASS | 77An up-close look at thissummers races.

FIT LIST | 79Our top picks in everythinghealth and fitness.FAST FUEL | 27

Make mornings easier with these

speedy breakfast recipes.

COUNTDOWN TO THE

NEW YOU! | 41Three months of meals and recipes

so you can start 2014 with a bang.

ADJUST YOUR FOOD

ATTITUDE |65The healthiest foods yourenot eating.

CAN YOU SEE WHATS

WRECKING YOUR

WORKOUT? | 53The surprising health concerns

that could be sabotaging your

fitness efforts.

health

ON THE COVER COVER MODELRACHEL DAVIS; PHOTOGRAPHY BYPAUL BUCETA; HAIR & MAKEUPLORI FABRIZIO USING TRESEMM HAIRCARE/R.E.D. LIFESTYLE; WARDROBEMODELS OWN

in every issueLETTER FROM THE EDITOR | 7LETTER FROM THE PRESIDENT | 9CONTRIBUTORS | 11ADVISORY BOARD | 12YOU SAID IT | 13THE CIRCUIT | 19Read up on training, health,nutrition and supplements.

GYM BEAUTY | 30GET INTO GEAR | 31


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Rachel DavisGo on-set with our first-ever covermodel! Get to know Rachel Davis inour exclusive behind-the-scenes videoat herSTRONGFitness Magazinephotoshoot and get inspired by heron-camera interview. Plus: Bonus covergirl insider info: her favorite tunes,gear, sneakers, exercises and more.

Get the gear and gadgets our featuredathletes, models andSTRONGstafferscant live without! Plus: Our HolidayGift Guide! Find out which fitness toysare making our wish lists.

get moregear

TRAINING TIPSGet more

cover athlete

BEHIND

THE

SCEN

ES

No serious health and fit-

ness plan is complete with-

out the proper nutrients for

optimal function, muscle-

building, and recovery.

Read up on whats new in

fitness supplements,

from creatine to protein.

PLUS:A guide to pre and

post-workout supps!

nutritioninformation

get more

Need a dinner idea?Were rounding up ournutrition experts favorite easy recipes for everyschedule and dietary need.Plus:Get the scoop

on cutting-edge research in sports nutrition andexpert answers to all of your diet-related questions.

Your best workouts are just a click away. Log on

to get effective moves, killer workouts and expert

training advice to get the results youre after.

Plus:Boost your flexibility and improve recovery

with a bonus post-workout stretching routine.

GET STRONGERat strongfitnessmag.com

get moresupplements



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editors note

If this magazine is a testament to anything, itsthat its an exciting time to be an active woman.Never have there been so many opportunities for us

to push ourselves physically and mentally and were

seizing each one of them, unafraid to get dirty, sweaty

or even injured. Were charging, head on, into contact

sports, marathons, Olympic lifting and adventure

racesleaving the days of low-calorie diets andaerobicizing in our dust.

As we continue to break new ground in fitness, there

seems to be a shift in our collective mindset: For many

of us, the goal of exercise is no longer to be as slender

as the model on the runway, but rather, to be as strong

as the athlete on the podium.

Just look at the sport of CrossFit, where women have

exploded onto the scene, exceeding boundaries and

expectations traditionally placed on female athletes and

redefining what it means and looks like to be fit.

A perfect example is CrossFit competitor Michele

Letendre, whose profile is on page 29. The 51

athletes stats include a max deadlift of 305 lbs

almost three times my heaviest lift.

But what I find encouraging about womens presence in

fitness today, is that were not threatened by each others

accomplishments. We celebrate and encourage one

another to lift heavier, go harder, be better.

When I need a dose of motivation, I just look around the

gym floor and I am exhilarated by the woman snatching

a 30-lb kettlebell over her head like a champ. It doesnt

make me doubt myself it makes me push myself. And I

hope, when you picked up this inaugural issue ofSTRONG,



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that it made you feel the same way. Because its women like

Michele, and all the incredible athletes youll find in our pages

and even the woman next to you in the gym that have

proved that no matter what strong means to you, you

can achieve it.

I feel privileged, and humbled, to be a part of the fitness

revolution. I cant wait to see where we go from here.

Stay STRONG,

Kirstyn BrownEditor-in-Chief

What makes me feel strong?I love doing powerful, full-bodymovements like heavy deadlifts andkettlebell snatches, that take everyounce of strength and focus. WhenIve finished the set, I really believe

that I am strong. But the first time Itried flipping a tractor tire, over andover again, and was successful, it was

unreal. It made me feel superhuman.

Genuine Health

Greens + Organictoalkaline my body

Yurbuds IronmanSeries Armbandtokeep my tunes close

Starbucks GrandeBoldto get me goingin the morning

BlenderBottle Shaker

cupfor protein on the go Versa Gripps Straps

(in Professional Pink)for a few extra reps.

MY TOP 5I NEVER GO A GYM DAY WITHOUT

THESE WORKOUT MUST HAVES:

For an amazingand unique

kettlebell routineprogrammed by

Tommy Caldwell,CEO of Hybrid

Training Systems.

pg59FLIP TO

November/December 2013 STRONGFITNESSMAG.CO


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from the president

Over the course of my career as a photographer,Ive shot just about every kind of shape, size and bodytype there is. But when I started shooting fitness almost a decade ago, I knew I had found myniche. There was something gratifying about photographing a person in possibly her proudestmoment whether it was a fitness model, a competitor, or a mom who had reached her goal weight

and translating it into an inspiring image.

Ive interacted with thousands of models and athletes and while I wouldnt say Ive seen it all,Ive definitely seen a lot. Ive watched so many trends come and go, from exercise styles and fitness

crazes, to fad diets and fashion trends (remember tear-away pants?)

But what I saw happening in the last few years was beyond just another trend. It was a revolution.Through the lens, I watched fitness evolve into something extraordinary, particularly womens

fitness: It was becoming grittier, stronger, and harder than ever before. I had to capture it.

I started to experiment with new looks, tossing out the industry standard of big smiles and thepretty esthetic, and going for what hardcore training really looks like: messy hair, real sweatand expressions of determination. These shots raw files in black and white and athletes,motivated me to create this magazine.

As you flip through the pages ofSTRONG,I hope you find a voice that speaks to you, that

understands you,and that inspires you just as you have inspired me all these years.

EVOLVE


Sincerely,Paul Buceta

Founder & President


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masthe

FOUNDER & PRESIDENTPaul Buceta

PUBLISHERKevin Detto

EDITOR-IN-CHIEFKirstyn Brown

CREATIVE DIRECTORErin Lutz

DESIGNERJacqueline Megaw

COPY EDITOR

Chelsea Clarke

ONLINE MEDIARobyn Balliet

CHIEF FINANCIAL OFFICERKim Gunther

ADVERTISING SALESKevin Detto

[email protected]

LEGAL COUNSELScot Patriquin

Brauti Thorning Zibarras LLP

CONTRIBUTORS

Tiffani Bachus, Charmaine Broughton,Tommy Caldwell, Rita Catolino, Marissa

Clemence, Sandra Compton, Jessica Culver,Marie-Lyssa Dormeus, Lori Fabrizio, Lori Harde

Dwayne Jackson, Igor Klibanov, Fatima LeiteKusch, Erin Macdonald, Linda Malone,

Gillian Mandich, Valeria Nova, Alex PossamaiShoshana Pritzker, Alexandra Smith

SPECIAL THANKS

Xtreme Couture Gym, Tri-Fitness Challenge,Ryan Keaveney, Dave Laus, Nichelle Laus,

WYNN Fitness Clubs Mississauga, Tough MuddeLeslie Lewis Sword, Erica Willick

Paul & Marc Megna,November 2011

Paul, Bella Falconi &Lori Fabrizio, June 2013

Paul & Monica Brant,July 2009

PAUL & THE LATEROBERT KENNEDY,JULY 2009

Paul at the WBFF,September 2009

PAUL & ARNOLDSCHWARZENEGGER,

APRIL 2012

In Studio, November 2011

TEAM BLESSED BODIES, CUBA, JANUARY 2013

DISTRIBUTION

Disticor Magazine Distribution Services

Office 905-619-6565

Paul with Rachel Davis, 2012



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TIFFANI BACHUS,RD

Fast Fuel,page 27.A dietician, trainer and fitnessmodel, Tiffani is a triplethreat. She makes regularTV appearances as a fitnessexpert as well as co-founded

URockGirl.com, an onlinesource of nutrition programsand recipes for active women.

DWAYNE JACKSON,PHD

The Circuit/Supplements,pg 22.Having published more than400 articles in reputablebodybuilding mags, Dwaynehas a rep as being a supple-ments guru. He hails from theUniversity of Western Ontariowhere he is a medical schoolprofessor.

TOMMY CALDWELL,

FOUNDER, HYBRID FITNESS

CENTRES

Rock Your Body,page59. Former pro kickboxer andrugby athlete-turned-coach,Tommy holds qualificationsin strength and conditioning,sports psychology, andnutrition. He is also the creatorof the Journal of HumanPerformance.

SANDRA COMPTON

FITNESS & LIFESTYLE

COACH

Uphill Battle,page 67.Bootcamp instructor andfounder of Coach ComptonFitness, Sandra draws on herown personal experienceswith weight loss to help clientsreach their goals and leadhealthier lives.

SHOSHANA PRITZKER,

RD, CDN

Countdown to a NewYou,page 41. Founder ofonline nutrition counselingpractice Nutrition byShoshana, this Long Island-based dietician specializes inweight loss, sports nutrition,and recipe development.

JESSICA CULVER,

JOURNALIST

The Circuit/ Fitness,page 20. A competivepowerlifter and fitnessblogger, Jessica is buildingher career by combining her

journalism education with herlove of lifting insanely heavythings. She also recentlyreleased an ebook on training:Get Strong, Look Hot.

contributors


GILLIAN MANDICH

Ambassador of Wellness

The science geek in meknows it boosts myimmune system, releases

endorphins and serotonin,and decreases stress.

When shes not studying for her PhD in Healthand Rehabilitation Science (specializing in HealthPromotion), Gillian is co-host of the popular pod-cast Holistic Health Diary, as well as a certified

yoga teacher. I am on a mission to help peoplelive better in their bodies, says the author of ourhealth feature Can You See Whats Wrecking YourWorkout? (page 53). Her work has appeared inseveral national magazines, as well as peer-reviewed journals. This yogi may look like a Zengoddess but when it comes to training, shes a blondebeast. A CrossFit and Olympic lifting enthusiast,Gillian also does kickboxing, plays soccer, andrecently competed in the Iron Girl triathlon.

MY SMILEIS MY

GREATESTSTRENGTH.


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Tips & More FromOur Panel of Experts

LINDA MALONE, BSC, E-RYT 500FOUNDER AND DIRECTOR, IAM YOGA INC.,

TORONTO; LULULEMON BRAND AMBASSADOR

ADVISORYBOARD

You Asked:Is it okay topractice yoga on the sameday as an intense workout?

Answer:Yes. Yoga is about cultivating andrestoring balance mentally, emotionally and physically.It is also a very effective way to create balancedstrength around your joints, to prevent injury, increasebalance, to lengthen and sculpt muscle fibres, improvedigestion, regulate your nervous system and last but

not least, to carve out a little quiet space in your day.All of these benefits are an amazing complement toyour other physical activities.

EXPERT ADVICE

November/December 2013 STRONGFITNESSMAG.C

Yoga is, for me, fundamentally about learning to be comfortable with what makes you uncomfortable. Ifyou learn to do this on a very basic level on your mat it becomes exponentially easier to apply thisphilosophy in the rest of your life. So each day, I make time to sit, to practice asana (a seated position),even if only for 15 minutes. Especially on the days it feels the hardest for me to make that time.

FITNESSBrad KohlerOwner and head trainer at CrossFitOptimum Performance, Vancouver, BC

Cathy SavageCompetition prep coach and owner ofCathy Savage Fitness, online nutritionand training program; founder of

Camp Savage

Emily Pantaleo, BSc, BedCertified personal trainer and fitness

instructor; fitness model

Fatima Leite KuschAward-winning competition coach;certified sports nutrition advisor;certified personal trainer; founder ofTeam Blessed Bodies and FitnessPrint

MIND & BODYZain Saraswati JamalCertified holistic sports nutritionist;yoga teacher; personal coach; founderof yoga, fitness and lifestyle blog, Eve

Post Apple

Linda Malone, BSc, E-RYT 500Founder and director of Iam YogaInc., Toronto; Lululemon Brand

Ambassador

HEALTHJoelene Huber, MSc(A), PhD, MDPediatrician; staff physician at St.Michaels Hospital Toronto; assistantprofessor, Faculty of Medicine at theUniversity of Toronto; founder of

uberhealthykids.com

NUTRITIONEmily Baker, RD, CSSDNutrition communications manager;dietician and nutrition consultant forVIDA fitness locations, Washington,DC; sports nutritionist for professionaland Olympic athletes

SPORTS MEDICINEBrad Baldwin, BA, DCChiropractor at Bayview ChiropracticHealth Centre, Toronto; certifiedcontemporary acupunturist;

trained in using active releasetechniques (ART)

James Ho, DC, BHScChiropractor at Athletes Care SportsMedicine Centres, Toronto; activerelease techniques (ART) provider;consultant to recreational andprofessional athletes

SUPPLEMENTSDwayne Jackson, PhDAssociate professor and directorof the A.C. Burton Laboratory forVascular Research, Departmentof Medical Biophysics at theUniversity of Western Ontario


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my strongmomentWe want to see your STRONG! Snap a

photo of your strongest moments, whetherits on stage, in the gym, or on the track. Your

strength is what you want it to be! Postyour pics with the hashtag#mySTRONG.

Carmelia said...The ripple effect of this project

will cause tidal waves across the

fitness industry. Paul Buceta

and his team are going to high-

light and showcase womens

fitness like never before.

Congratulations on seizing and

creating opportunity in a time

where others are imploding.

Its clear from how many people

are already anticipating great-

ness and wanting to be part ofSTRONG, it will fill a need for

so many women. Im looking

forward to the first issue.

Theresa said...I want to seeSTRONGdominate!

Robyn said...Exactly what the industry

needs. Paul Buceta fitness

models, strong women and

those in need of this thank you

everywhere. Get Excited!

Colleen said...Wow! So exciting.Congratulations

Paul and your team...everything you touchturns to gold!

Gillian said...Women are STRONG!! A

publication that showcases

womens athletic achieve-

ments as well as celebrates,

encourages, and inspires is

absolutely needed and Im so

looking forward to STRONG

Fitness Magazines debut!

Amy said...You had me atSTRONG!

Thank you for yourcontinued support.

pinsPINTEREST.COM/STRONGMAG

yousaidit


our favorite

YOUR REACTIONSTO STRONG:


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ET

CONNECT

E

IN VIVID DIGITALON ALL YOUR DEVICES

E X P E R I E N C E


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THOSE WHO SAYTHE SKYS THE LIMIT

HAVE NEVER ATTEMPTEDTO REACH PAST IT.


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ADRENALINE

pure

MODELTARAANDREWS

PHOTOSPAULBUCETA


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IN OUR SOCIETY,THE WOMENWHO BREAK DOWN BARRIERS ARETHOSE WHO IGNORE LIMITS.

- ARNOLD SCHWARZENEGGER

November/December 2013 STRONGFITNESSMAG.COM


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CIRCUITthe

More moves like theseat strongfitnessmag.com

SFM

As if you needed another reason to get your sweat on,but heres one for good measure. Recent human and animalstudies out of Sweden found that regular bouts of exercise cantransform white fat tissue (fat stored from excess calories)into body-benefiting brown fat, the type that creates body heatby burning calories. Researchers found intense exercise had a

browning effect on fat in men that cycled for 12 weeks, as weas mice that ran on an exercise wheel for 11 days. Researcherssaid the healthier fat was more metabolically active than the fastored from sedentary behavior.

TRANSFORMATIONCOMPLETE

BOOST YOUR HEART RATE WITHSPEED SKATERS.ADD THIS

THIGH-TONING TECHNIQUE TOYOUR ROUTINE BETWEEN SETS

TO BLAST EXTRA CALORIES.



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FITNESSCIRCUITthe

Your training regimenot only strengthens yourbody, it may toughen upyour brain too, makingit more resilient tostress, according to newresearch published in theJournal of Neuroscience.

Researchers at Princeton

University found thatwhen mice were allowedto exercise regularly, theyexperienced less anxietywhen suddenly exposedto cold water than theirsedentary counterparts.The fitter mice showed anincrease in the inhibitoryneurones that deactivateexcitement in an area ofthe brain that regulatesanxiety (known as theventral hippocampus).

Taking up running?Save your cash and skip buyingthe latest high-tech footwear,suggests a study published in the

British Journal of Sports Medicine.Researchers followed 927healthy novice runners with

varying degrees of foot pronation(when the foot rolls inwards on

impact) for one year.All runnerswore the same neutral runningshoes, but risk of injury inrunners that over-pronate

was no higher than thosewith normal foot pronation.Bigger risks of injuries include

being overweight, trainingvolume and old injuries.

Cheap

kicksPERCENT BY WHICH ATHLETIC PERFORMANCE

IMPROVED WHEN CYCLISTS CONSUMED A SPORTS

DRINK CONTAINING BETAINEA NUTRIENT FOUND IN

BEETS, ACCORDING TO A STUDY PUBLISHED IN THE

JOURNAL OF INTERNATIONAL SOCIETY OF SPORTS

NUTRITION SCIENTISTS IN THE UK RECENTLY FOUND

THAT NITRATES IN BEET JUICE LOWER BLOOD PRES-SURE, POTENTIALLY BOOSTING PERFORMANCE BY

IMPROVING BLOOD FLOW AND OXYGEN CONSUMP-

TION DURING EXERCISE. EATING TWO SMALL BEETS

BEFORE YOUR NEXT RACE COULD SLASH SECONDS

FROM YOUR FINISH TIME. A STUDY FROM ST. LOUIS

UNIVERSITY FOUND WHEN FIT MEN AND WOMEN

CONSUMED 200 GRAMS OF BAKED BEETS 75 MINUTES

BEFORE EXERCISE THEIR RUNNING IMPROVED

PERFORMANCE BY ABOUT THREE PERCENT.

SFM Get more fitness info at strongfitnessmag.com

YOU CAN KEEP YOUR

SNEAKER COSTS AS LOW

AS YOUR RACE TIME.


Head

Strong

5.5


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Score one forvegetarianathletes.

Recent research presentedat the 2013 Institute ofFood Technologists AnnuaMeeting & Expo suggestsa meatless diet wont makeyou any less competitivethan your omnivorous counterpartsif youre smartabout it. The data, compiledby Australian researcherDilip Ghosh, Ph.D, found

that a plant-based diet canbe just as effective as onethat includes animal proteinprovided the athlete makessure to get the required dainutrients from alternativesources. Ghosh notes thatathletes should aim for amacronutrient ratio of 45-65 percent carbohydrates,20-35 percent fat and 10-35

percent protein, and be es-pecially aware of sources ofvital micronutrients such asiron, creatine, zinc, calciumand vitamins B12 and D, asthey can be trickier to obtafrom a vegetarian diet.

CIRCUIT FUELthe

How to:Rinseempty shells andleave them out todry. Pulse in a foodprocessor until fine.Store in a glass jaruntil ready to use.

BILLIONGLUTEN-FREE FOODS ARE EXPECTED TO GROW INTO A $6 BILLION INDUSTRY BY THE YEAR 2017, ACCORDING TO

RESEARCHERS FROM THE UNIVERSITY OF NEBRASKA. BUT GOODNEWS FOR CELIACS AND NON-WHEAT EATERS: NEW TECHNOLOGIESARE AIMING TO IMPROVE THE TASTE AND NUTRIENT-QUALITY OFGLUTEN-FREE PRODUCTS TO MEET CONSUMERS DEMANDS.

Adding a tablespoonof crushed egg shellsto coffee grinds beforebrewing removesthe bitterness

from yourcuppa joe.

Didyoukn

ow?


BREAKFASTBENEFITSEating a nutritious mealin the morning not onlyfuels your day, it may also

help protect your heart,suggests a 16-year studyin a recent issue of thejournal Circulation. TheHarvard study of morethan 26, 000 male healthprofessionals found thatbreakfast skippers hada 27 percent greater riskof heart attack or deathfrom heart diseasethan those who reportedeating in the a.m.

Elite

withoutmeat?


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SUPPLEMENTSCIRCUITthe

SFM Get more supplement info at strongfitnessmag.com

This amino acid is one the most researched and scientifically

supported supplements available today and can be as safe andeffective for women as it is for men. After all, a womans bodyutilizes creatine the same way as a mans during training. A large

body of research has shown that regular creatine monohydrateuse increases strength, power, and endurance. Since creatine isnaturally occurring in animal protein, creatine could be especially

beneficial to athletes that limit or avoid meat in their diets.

Considering creatine?

Research has shown thatathletes are susceptible tovitamin deficiencies causedby imbalanced diets, espe-cially when combined withheavy training. If youre laxwith your vitamin intake, youmay want to consider thecurrent research on thesethree powerhouses, thenseek out the proper dietarysources,or talk to your docabout supplementation:

Know Your CDEsVITAMIN D

In basic terms, vitaminD is essential forcalcium metabolism

and absorption. It alsoplays significant rolesin regulating inflam-mation and immunity,as well as numerousgenes in the body.In skeletal muscle, ithas been shown thatvitamin D is importantfor calcium regulation,protein synthesis andmuscle growth. A bit of

sun exposure is the bestbet for hitting your dailyD quota, but if youreprotecting your skin

from harmful UV rays(wise move), you maynot be getting enough.

VITAMINS C AND E

Studies have shownthat exercise promotesincreased free radicalproduction, which canalter the function ofmany cells and lead tomuscle cell damage and

fatigue. Vitamins Cand E work as powerfulantioxidants in thebody. These antioxidant

properties help bufferfree radicals and oxida-tive stress to minimizecellular damage. Forexample, it has beenshown that vitamin Csantioxidant effects canboost the production ofnitric oxide duringexercise, which pro-motes blood flow andnutrient delivery.

Take it for a test drive:

Only choose high quality products. Tip: Gofor German or North American-made brands.

Consume three to five gram mixed in water, ashake or a smoothie.

Start with the lowest dose and graduallyincrease dosage to five grams over a few weeksto help avoid the risk of bloating.

You may experience a slight weight gain of 0.5to two pounds, due to increased hydration.

For best results, use creatine in addition toa high-quality diet and consistent exerciseprogram for up to six weeks. Check with yourMD before starting creatine.


PHOTOSSHUTTERSTOCK.COMTEXTBYDW

AYNEJACKSONN.JACKSON,PH.D 77

PERCENTAGE OF THE GENERAL POPULATIONDEFICIENT IN VITAMIN D.


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New research from the

Brigham Young Universityreports the happier themarriage, the healthierthe couple. The 20-yearstudy tracking more than1,600 married individualsfound that happier couplesinspired improved habitsin each other, such asdrinking less, sleepingbetter and making regulardoctors appointments.

Forget how fit you are. If youre regularly burning the midnightoil, you could still be at risk for unhealthy weight gain, suggestsresearch published in the July 2013 issue of the journal SLEEP.The study of more than 200 healthy adults found that those who

crashed from 4 a.m. to 8 a.m. five nights in a row gainedmore weight than individuals who hit the hay by 10 pm andgot 10 hours of shuteye. The sleep-deprived group showed anincrease in caloric intake due to extra meals from late-night dining.

CIRCUITthe HEALTH

SFM

Getmorehealthtipsatstrongfitnessmag.c

om

Years of night-shiftwork that was linkedto twice the risk ofdeveloping breastcancer, according to arecent Canadian studyWorking nights? Dontpanic. There was noindication that womenwho had worked nightsfor less than 30 yearshad upped their risk.

Nighthawk Hazards

Night owls beware:too many sleepless nights

could be harmful

to your health.

PERCENTAGE OF CHRONIC

JOINT OR BACK PAIN SUFFERERS

THAT ALSO TESTED HIGH

FOR COMMON ANXIETY

DISORDERS IN A 2013 STUDY.45

THIRTY

HealthieEverAfter

HAVE SOME SPARE TIME?

VOLUNTEER TO A GOOD CAUSE

AND YOULL REAP THE BENEFITS

OF IMPROVING YOUR WELLBEING.

RESEARCH SHOWS 76 PERCENT OF

AMERICAN VOLUNTEERS REPORTED

FEELING PHYSICALLY HEALTHIER,

WHILE 78 PERCENT REPORTED

REDUCED STRESS LEVELS,

COMPARED TO NON-DO-GOODERS.

CHARITYWORKOUT



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CIRCUITthe

SFMFIND MORE TIPS ATSTRONGFITNESSMAG.COM

1.Set your stance for asquat. Make sure yourweight is in your heels andfeet are under your shoul-ders with toes pointed outslightly. Hips and knees

are extended.

2.Grasp the barbell with avery wide, overhand gripand raise it overhead. Be-ginners may want to startwith no weight on the bar.Tip: The barbell should beeight to 10 inches aboveyour head. If not, widenyour grip slightly.

3.Activate the shoulders byshrugging them towardyour ears and lock your

elbows. This form shouldbe maintained throughoutthe entire movement.

4.Engage your core toensure stability. Sendyour hips back and downinto the squat. Keep yourchest forward and liftedand maintain an arch inthe lumbar spine.

5.At the bottom of themovement, check thatyour heels are down, thighbones are in line with yourfeet (not rolling inward),

and hip creaseis below the kneecap.

6.Press through the heels tomove back into the stand-ing position in a controlledmotion, keeping the coretight.

7.Aim to repeat themovement for 15 repswith perfect form. If youbreak form, lower theweight or practice with anunweighted barbell.

OWN ITA favorite among functional fitness enthusiasts,the overhead squat demands incredible corestrength and flawless form to master. Applythese expert tips to score the perfect technique.

Does YourTechniquePass the Test?Before you master the overhead squat, you needto perfect the basics. Check your technique withthis test from CrossFit box owner Alex Possamai.

Stand with your toes touching a wall and yourarms raised straight upwards. Place a 10-inchbench, chair or box behind you.

Descend into a squat until your butt touchesthe object gently, then return to standing, whilekeeping your arms extended the whole time.

Try to complete 10 reps without breaking form.No sweat? Congrats! Youve got a solid squat.

4 cups water

1 bag berry-flavoredherbal tea

cup fresh beet ororange juice (if you havea juice, fresh is best)

2 tbsp unpasteurizedliquid honey

tsp sea salt

Nutrients perserving (1 cup):

Calories: 40,Fat: 0 g,

Carbohydrates: 10 g,Potassium: 80 mg,

Sodium: 134 mg

1.Boil water and steeptea for at least 30minutes. Chill.

2.When ready toprepare, add juice,honey and salt tochilled tea. Shake orstir well. Use withintwo days of preparing.Yields 4 to 5 cups.

Homemade BerrySports DrinkMAKES 4 SERVINGS

FINE TUNE YOUR

Overhead Squat

MIX YOUR OWN

SPORTS DRINKSkip the processed sugars and sketchy ingredientsof some commercial sports drinks. Get hydrated

and energized with this all-natural DIY concoction.

YOUR EXPERT:Alex Possamai is the owner ofCrossFit Bolton and CrossFitMississauga in Ontario, Canada.

MODELLEAHKANDO



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FIT IN A FLASH

Hit multiple muscles in a hurry with this

time-saving chest and arms routine.WORKOUT BYRITA CATOLINO, COACH AND TRAINERPHOTOGRAPHY BYPAUL BUCETA

Upper-BodyBlaster

Your workoutshouldnt suffer justbecause youre crunched for time. Bycombining compound and isolation move-ments into a speedy circuit, you can stillbuild functional strength while sculptinga buff upper bod in less than 30 minutes.

HOW TO DO IT:Perform one set of each

exercise in succession,

resting for 10 seconds

between sets. When

youve completed all

the exercises, rest

for one full minute,

then start again from

the top. Repeat for a

total of three rounds.

Advanced trainers:

aim for four rounds.

RECOVERY:Foam rolling is an ef-

fective way of relievingmuscle soreness from

a killer workout. Try

rolling for five minutes

prior to the workout to

break up fascia and in-

crease range of motion

through movements.

Repeat post workout to

relieve DOMS (delayed

onset muscle soreness).

MUSCLES USED: PECTORALIS MAJOR,

ANTERIOR DELTOIDS, TRICEPS AND BICEPSCALORIES BURNED: 300*

TIMES PER WEEK: 2-3

EQUIPMENT NEEDED: BENCH, OLYMPIC BARSTABILITY BAR, 1-2 SETS OF DUMBBELLS

Set Up:Place

one end of anOlympic bar ina corner. Load

the other endwith platesof moderateweight. Stand

with feet widerthan shoulder-width apart,

keeping a slightbend in theknees and hold

the loaded end inone had in frontof your right

shoulder.

Action:Engage

your core andpress the barupwards and out

at a 45-degreeangle, usingyour chest andshoulders. Do

not use your legsfor momentum.Complete all

reps beforeswitching sides.

CORNER PRESSREPS: 10 PER SIDE

1

20Minutes

Get

itdonein

*BASED ON 150 POUND WOME



27/82

Set Up:Getinto an uprightplank position

with your handson a bench andfeet on the floor,

straight out

behind you.

Action:Lowerfor two secondsinto a push-up,

then hold for twoseconds at thebottom before

pushing back

up to the startposition.

Set Up:Placea stability ball

under your upperback and plantyour feet firmly

into the ground.Hold a pair ofdumbbells withpalms facing each

other and armsextended aboveyour chest (a).

Action:Keepingyour arms

straight (butnot locked)throughout the

movement, lowerthe dumbbellsto the sides untilthey are at chest

height (b). Pressback up to thestart position.

Set Up:Holding

dumbbells, get intoan upright plankposition (a). You

may wish to uselighter dumbbells.

Action: Jump your

feet in towardsyour chest (b),then jump up into

the air. Once in thestanding position,immediately curl

the dumbbellstowards yourshoulders (c), thenjump back down

into upright plank.

Set Up:Stand holding a dumbbell in each hand, armsextended downwards with palms facing forward (a).

Action:Curl the dumbbells to a halfway point (b) and

lower. Repeat for seven reps. Without resting, curl thedumbbells from the halfway point to your shoulders(c) and lower. Repeat for seven reps. Ag ain without

resting, perform full curls, from the start position toyour shoulders, and lower. Repeat for seven reps.

Set Up:Lie on your left side.

Place your right palm flat onthe floor, making a 90-degreeangle with your arm. Place

your left hand on the floor infront of you, or on your rightshoulder for balance .

Action:Push your upper

body upward, focusing onusing your tricep muscle,then lower back down

using control.

BENCH PUSH-UPSREPS: AS MANY AS POSSIBLE

STABILITY BALLCHEST FLYREPS: HEAVY: 8-10 MODERATE: 12-15

WEIGHTED BURPEEWITH BICEP CURL

REPS: 12

BICEP 21sREPS: 21

ONE-HANDEDTRICEP PUSH-UPREPS: 20 PER SIDE

NEUTRAL-GRIPUNILATERALDUMBBELL PRESSREPS: 10 PER SIDE

Set Up:Standholding dumbbells

at shoulder heightwith a neutral grip(palms facing).

Action:Press theweight up, one

arm at a time,alternating sidesafter each rep.

2

3

4

5

6

7

I like to end this workout with another killer set ofpush-ups to challenge my muscles when they are

depleted. Try to squeeze out the same number of reps atthe end as you did at the beginning. Burn baby burn!

a.

b.

c.

a.

b.

a. b. c.

MODELEDITHWERBEL

MAKEUP&HAIR

VALER

IANOVA

TRAINER TIP



28/82

QUICK EATS

These speedy day-starters put premiumgas in your tank so you can rock your day.Fast Fuel

1. In a small bowl, combineyogurt, nut butter,

vanilla and cinnamon.

2.Place of the jam in thebottom of a glass. Addhalf the yogurt mixture.

Continue to alternatelayers of jam and yogurt.

1. Place all ingredients,except ice cubes, ina blender, and blend

until combined. Add icecubes and blend againuntil smooth. Serve.

PB&J YOGURT PARFAITPREP TIME: 10 MINUTES

MAKES 1 SERVING

GREEN

GODDESS

SMOOTHIEPREP TIME: 10 MINUTES

MAKES 2 SERVINGS

Nutrients per serving:Calories: 261, Fat: 1.5 g,

Carbohydrates: 49 g,

Fiber: 8.5 g, Protein: 16 g

We snaggedthese quick and delicious recipesfrom registered dieticians, Tiffani Bachus and ErinMacDonald. Find morning meal solutions like thesein their 50 Healthy Ways To Make Breakfast Rock!,available this fall! Check out urockgirl.com for details.

1 cup frozen (thawed)organic strawberries

2 tbsp chia seeds

1 tsp honey

1. Place the strawberries in a foodprocessor and puree.

2. Remove to a bowl and stir in chiaseeds and honey. Let set at leasttwo hours before serving.

STRAWBERRY CHIA JAMPREP TIME: 10 MINUTES

Nutrients per serving 2 tbsp:

Calories: 51, Fat: 2.5 g,

Carbohydrates: 7 g,

Fiber: 3.5 g, Protein: 1 g

Nutrients per serving:

Calories: 312, Fat: 14 g,Carbohydrates: 40 g,

Fiber: 15 g, Protein: 13 g

Double or triplethe jam recipeand store inthe fridge forup to one week.

tbsp natural peanutbutter (or almond butter)

cup *strawberry chiajam (see recipe)

cup nonfat plain yogurt

tsp vanilla extract

3 dashes cinnamon

Vegan orlactose

intolerant?BLEND UP THIS

DAIRY-FREENUTRIENT POWER-HOUSE AND TAKE

IT TO GO.

1 cup unsweetened rice milk

1 cup spinach

1 cup kale

cup frozen pineapplechunks

cup frozen mango

1 apple, cored

lime, juiced

1 scoop plant-basedprotein powder

Ice cubes



29/82


30/82

True

NorthStrongGet to know MicheleLetendre, the fittestwoman in Canada.

PRO-FILES

Find more inspiring athletes atstrongfitnessmag.comSFM

PHOTOGRAPHY BYMARIE-LYSSA DORMEUS

HOW SHE GOT HER START:In 2009, she applied

to receptionist jobs at

local gyms in hopes of

eventually becoming

a personal trainer.

She was picked up

by a CrossFit box inMontreal, where she

got her first taste of

the sport. By 2010,

she was competing

at the Regional level.

CrossFit has made me

a better, more patient,

more aware person.

Every day I learn some-

thing about myself I

didnt know before.

WHY SHES THE BEST:When shes not

working as a CrossFitinstructor, shes in full

beast mode, training

up to two times a day.

This year, she prepared

for competition by

including new agility

drills and running tech-

niques in her training,

that helped propel her

to glory at the Games.

HOW SHE FUELS:

Like many CrossFit-ters, Michele follows

a strict Paleo diet

(no dairy, grains or

legumes) and eats six

times a day. Her meals

consist of lean protein

like eggs, poultry or

fish, with a helping of

veggies. For snacks,

she typically goes for

the convenience of

a protein shake by

her sponsor, Beyond

Yourself Nutrition.

GOALS FOR 2014:Michele already has

her sights set on next

years Games, but f

or her, winning isnt

everything. My big-

gest goal is to make it

back to the Games and

have as much fun as I

did last year.

Michele Letendre grabbed our attention

(and hearts) at this summers CrossFit

Games in Southern California. The

former competitive swimmer dominated

The Pool workout, her first event win in

her three visits to the Games, and landed

the 13th position overall, making her

the top-ranking female Canadian.

Her advice:CrossFit can be an intimidating sport, but she encourageswomen to give it a shot. Research CrossFit boxes in your area, most ofthem offer free trials. If you have any concerns, express them to a gymowner or coach. The important thing is to feel comfortable.


AGE: 27HOMETOWN: MONTREAL, QCHEIGHT: 51WEIGHT: 133GIG: CROSSFIT ATHLETE AND TRAINERTOP MOVES: SNATCH, MUSCLE-UPHEAVIEST DEADLIFT: 305 LB

FOLLOW: @MICHELELETENDRE

Stats


31/82

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34/82

cover athlete

I CHANNEL

MY AGGRESSION

AND BRING IT

TO THE GYM.



35/82

SHES SUCCESSFUL,STUNNING, AND HAS THE

BEST LEGS IN THE BIZ,BUT RACHEL DAVIS MAY

BE THE MOST HUMBLEWOMAN IN FITNESS.

the

RealGIRL

BY KIRSTYN BROWN, EDITOR IN CHIEFPHOTOGRAPHY BY PAUL BUCETA



36/82

When Rachel Davisarrives for her photoshoot, the energy onset changes instantly.Her excitement isevident her grinear-to-ear, framed bybouncing, girlish ring-

lets and its conta-gious. At 25 years old,her youthful beautymakes her appearyounger than her age,but her physique isunmistakably one of awoman who knows themeaning of hard work.

I FIGHT ANDWORK FOREVERY REP.


I lift, push and pulluntil I cant anymore.


37/82

She steps in front of thecamera and in the blinkof an eye, transformsfrom girl-next-doorinto a girl I wouldnt

want to mess with. Shestares down the lens

with unbreakable focus,

and moves in and out ofposes with an ease thatcomes only with experi-ence. Today, she hasbrought her A-game:sculpted, yet feminineshoulders, a beautifullydefined midsection,and her signature trait:solid, quad-poppinglegs that would makea racehorse envious.One would never guessthat the former figure

competitor, now one ofthe top fitness modelsin Canada, had justrecovered from a brutalbout of bronchitis thatsidelined her from hertraining for two weeks.

At the end of theday, we call it a wrapand I sit down withRachel to chat about her

journey from a self-conscious teen who hidher naturally muscularthighs, to the woman

gracing our first cover:a positive role model

with a successful career,and about to wed herhigh school sweetheart.Needless to say, shesloving life. But shesnever forgotten whereshe came from.

SFM:How did youget into fitness?

RD:When I was 17, I went

to my boyfriends (now

fianc) first bodybuilding

show and I saw the girls

come out on stage. I loved

the way they looked. Their

bodies were so fit but still

feminine. They had abs

and definition in places

I didnt know existed. That

really inspired me and Iknew thats what I wanted

to look like. And I thought

I could.

SFM:What trainingstyle works for you?

RD:Typically my training

consists of mainly isola-

tion exercises, with plyo-

metric and high intensity

interval training. But Im

thinking of dipping into

the CrossFit scene just for

a change.

SFM:How has fitnesschanged since then,in your opinion?

RD:These days, a lot more

women are looking to get

really fit. I think they are

more inspired to train and

learn about nutrition than

ever before.

SFM:What doesyour nutrition planlook like now?

RD:My diet is a lot more

flexible. My prep diet

used to be just egg whites,

oatmeal, chicken, broccoli.

Now, my nutrition coach

Layne Norton gives me a

ratio of macronutrients to

aim for and I choose what

I eat within those num-

bers. I used to struggle tomaintain balance between

shoots, shows and life. But

this approach to nutrition

helps keeps me sane.

SFM:How has thataffected your life?

RD:Oh my Gosh, I love

my life now because its

so much easier. When you

get so committed to this

you think you have to do

whatever it takes to get to

a certain place, physically.You feel like you have to

do an hour and a half of

cardio a day, and an hour

of weights, and go to your

job. Then you go to bed,

wake up, and do it all

again. It takes over your

life. Certain people can do

it and props to them. But

fitness is a big part of me.

Not all of me.

Do you have a strongsupport system

around you?

Absolutely. My familyand friends understandfitness is a part of me,

and thats so important.At the beginning they

didnt know how to

take it and it was muchharder. For my veryfirst show I was living at

home and my parentsbought Ritz crackers,which I loved. I asked

them not to buy them,but without fail, theyd

end up in the cupboard.But after they saw that

this was the directionI wanted to go with mylife, they got on board

and they dont buy Ritzcrackers anymore.

NINE TIMESOUT OF 10,IM IN A

GREAT MOOD.

FITNESS IS

A BIG PARTOF ME. BUTITS NOT

ALL OF ME.



38/82

SFM:You seem sodown to earth. Howdo you stay so realin such a demandingindustry?

RD:Everyone always

tells me that and I re-

ally appreciate hearing

it. Ive definitely felt thepressures of the fitness

industry. When there are

so many people always

pumping your tires, telling

you how amazing you are,

its okay to accept it, but

you dont have to let it go

to your head. Thats just

how I was raised I guess.

SFM:What was yourchildhood like?

RD:I grew up on humblemeans, but it taught me

to appreciate what I had

and a good work ethic at

an early age. I learned if

you want something, you

have to work hard to get

it nothing is just given.

I am so thankful for every

experience I had growing

up, including the really

tough times.

Your fianc, Dorian,is a competitive

bodybuilder. Are youever competitive with

each other?

If hes starting to get inreally good shape andIm kind of not, Ill belike, Okay, not cool.

And Ill kick it up a gear,and vice versa. So I

guess you could saywere competitive, butits more motivational

than a contest.


I actually enjoy thebattle of the last two reps.

What does strongmean to you?

To me, being strong is tobe strong willed. That goes

for staying fit and knowingyou cant always have cakewhen you want it. But it

applies to most things in life,like money and relationships.

Having will power is havingstrength. Thats theepitome of it to me.

SFM: Has yourapproach to fitness

changed over theseyears?

RD:I used to believe that

carbs were bad and that

I needed to do insane

amounts of cardio to

get ready for a shoot or

a show, because thats

what has always worked

for me. But then I was

in this weird spot where

I wasnt dropping the

weight the way I used to

and I knew something was

up with my metabolism.I contacted Layne Norton

to handle my nutrition

and we got to work. Now

I dont do a crazy low-carb

diet and I dont do crazy

amounts of cardio.


39/82

Leg

dayBARBELL SQUATREPS: 12-15 SETS: 4-5

superset 1

Set Up:Load a barbellin a squat rack withmoderate weight.

Position the bar acrossthe back of yourshoulders, dismountthe bar, and stand with

feet about shoulder-width apart. Tightenyour core to support

your lower back.

Action:Push your hipsback and down, keepingyour chest lifted and

a natural arch in yourspine. You knees shouldpoint in the samedirection as your toes.

Lower until your thighsare parallel (or slightlylower for more glute

activation) to the floor,then press throughyour heels to return to

standing.

BODYWEIGHTJUMP SQUATREPS: 15

Set Up:Using the sameform as a weighted

squat, squat down low,with your arms in frontof you for balance.

Action:Explosively

jump straight up into theair, pushing your armsdown to your sides for

momentum as you jumpup. Sink directly backinto the squat position

as you land.


SCOREA SICKLOWER

BODY WITHRACHELDAVISS

OWNSUPERSETROUTINE.

Do you live for leg day?Love a gruelingglutes workout? Then you have something

in common with our cover model. When it

comes to training her most famous feature,

she puts every inch of those gorgeous gams

to the test, mixing no-nonsense bodybuilding

techniques with heart-pumping plyometric

exercises. If youre looking for a challenge,

this superset routine has your name written

all over it. Just be ready to squat til you drop.

HOW TO DO IT:

Do one set of the first exercise in the superset,

immediately followed by a set of the second exercise.

Rest for one minute then repeat. Complete all setsof each superset before moving on to the next.

YOU WILL NEED:

TARGET MUSCLES:

I LOVE

SQUATS

FOR

ADDINGSHAPE

TO MY

GLUTES.


40/82

BARBELLWALKING LUNGEREPS: 15-20 PER SIDE SETS: 4-5

DUMBBELL BULGARIANSPLIT SQUATREPS: 20 PER SIDE SETS: 4

BODYWEIGHTSPLIT JUMPREPS: 12 PER SIDE

JUMP ROPEREPS: 50 ROTATIONS

superset 2

superset 3

Set Up:Place a loaded barbell acrossthe back of your shoulders and standstraight with your core engaged.

Action:Take a large step forward withyour right foot. Lower into the lungeuntil your left knee almost touchesthe ground. Press into the heel of

your front leg and return to standing,bringing the left leg to meet the right.Repeat on the opposite leg.

Set Up:Holding a pairof dumbbells, placeyour right foot on a

bench (or step) abouttwo feet behind you.

Action:Lower yourbody until your back

knee almost touchesthe ground. Keep your

torso upright and a

natural arch in your

lower back. Pause

at the bottom of the

movement, then press

back up to the starting

position. Complete

all reps on this side

before switching legs.

Set Up:Stand with your right footforward and the other one back withknees slightly bent. Place your hands

on your hips or clasped in front of youif needed for balance.

Action:Lower into a deep lunge

so that your and immediatelyjump upward, switching legs in theair so that you land with your leftfoot forward and right foot back.

Immediately lower into a lunge as yourland. Repeat quickly, alternating sides.

Action:Grab a skipping rope and complete therotations as quickly as you can. Plain and simple.

I USED TOHATE WEARINGSHORTS

BECAUSE MYLEGS WERE

BIGGER. NOWI LIKE IT!



41/82

BARBELL HIP THRUSTREPS: 15-20 SETS: 4

BARBELL DEADLIFTREPS: 15 SETS: 4

superset

4 Set Up:Lie face up on the floor with a weighted barbellacross your hips. You may wish to use a padded bar to

take pressure off your hips, or use lighter weight. Bendyour knees and put your feet flat on the floor.

Action:Holding the bar in place with your hands, push

through your heels and extend your hips toward theceiling, squeezing your glutes. Pause at the top of themovement, then lower back down.

Set Up:Place a

loaded barbell on theground and standwith feet slightly

wider than shoulder-width, toes underthe bar. Squat down

and grab the barwith an overhandor alternating grip,with your hands just

outside your kneesand arms straight.

Action:Engage your

abdominals. Lift thebar by straighteningyour knees and hips

and coming into afull upright position,pulling your shoulders

back at the top of themovement. Lowerthe bar by hinging atthe hips to push them

back and down whilebending your kneesslightly.

+Still havestamina?Grab a kettlebelland do a few setsof swings. Rachel

loves to burnout with this

full-body exercise.



42/82

Resolutions?Who needs em?With this three-month meal plan,

the best shapeof your lifestarts right now.BY SHOSHANA PRITZKER, RD, CDNPHOTOGRAPHY BY PAUL BUCETA

in the fitness world. After

10 months of committing

to a fit lifestyle, workouts

and balanced meals sud-denly fall to the wayside to

make room for comfort and

joy (otherwise known as

enormous feasts and high-

calorie cocktails). But this

year could be an exception

thanks to our three-month

progressive meal plan to

keep you on track.

If youre picturing weeks

of choking down celery

sticks and grapefruit, think

again. We promise this is not

a restrictive diet that will

leave you hungry and slug-

gish, but a balanced nutri-

tion program that takes the

stress out of meal planningwhile delivering bonus fit-

ness benefits (we're talking

increased energy, muscle

maintenance and fat burn-

ing) for a better body. The

best part? Its flexible. The

plan is structured with room

for a few off-plan meals, so

you dont have to miss out

on the holiday cheer.

This progressive 90-dayprogram starts off semi-low incalories, but high in satiatingprotein, to encourage fat burningwhile maintaining your hard-earned muscle. Over the courseof the program, youll noticeyour caloric intake increasesevery two weeks to keep yourmetabolic furnace fired up.

why itworks:>

THERES A REASON WHY

THE HOLIDAYS ARE DEEMED

THE OFF-SEASON



43/82

TO ENCOURAGE EVEN BETTER RESULTS,PAIR THIS PLAN WITH A PROGRESSIVE

TRAINING PROGRAM BY GRADUALLY

INCREASING THE INTENSITY OF YOUR

WORKOUTS AS YOUR CALORIES INCREASE.

BEFORE YOU BEGIN:Complete all of your groceryshopping for the week onSunday. Prep as much asyou can in advance, suchas chopping, cooking andfreezing or refrigeratingproper portions.

PRINT AND POSTtheplan on your fridge or

memo board. You mayalso want to store a copyin your gym bag or car.

ALWAYS DRINK PLENTY

OF WATER.Carry alarge glass or BPA-freecontainer of water withyou at all times so you stayhydrated. And yes, you candrink black coffee and tea.

TIPS FOR SUCCESS:

>


44/82


12 oz boneless, skinless

chicken breast, cubed

2 cups romaine lettuce,chopped or torn

cup cucumber, cut into chunks

2 slices onion

medium tomato, cubed

each red and green bellpepper, cubed

Juice of 1 lemon

1 tbsp olive oil

cup fat-free feta cheese

3 black or green olives

MARINADE:1 tsp dried oregano

2 cloves garlic, minced

tsp of salt1 tsp of black pepper

3 tbsp lemon juice

cup olive oil

1.Place all marinade ingredientsinto a sealable bag. Add

chicken and refrigerate for1-2 hours (or overnight).

2.Thread chicken on skewers.If using wooden skewers, be

sure to soak them in waterfor at least 30 minutes priorto grilling.

3.Grill for 10-12 minutes on eachside, or until chicken is cookedthrough. Meanwhile, toss

romaine, cucumber, tomato,peppers, feta and olives in thelemon juice and olive oil.

4.Remove chicken from grill.

Serve with Greek salad andtzatziki sauce*.

CHICKEN KABOBSWITH GREEK SALADPREP TIME:AT LEAST 1 HOUR TOTAL TIME: MAKES3 SERVINGS

NUTRIENTS PER SERVING:

Calories: 410, Fat: 18 g, Carbohydrates: 17 g,Fiber: 5 g, Protein: 46 g

1. Start with Week One. For convenience,Monday, Wednesday and Friday you willeat the same meals. Same with Tuesday,Thursday and Saturday.

2. On Sunday, choose to follow either day.

3. When Week Two begins, you will follownew sets of meals. Again, you canchoose either day on Sunday.

4. At the end of the second week two, goback to the start and repeat Week One,then Week Two for a total of one month.

5.Repeat this pattern for Month Two andMonth Three or for as long as you like.

6.FLEX DAYS:Enjoy a dinner out, weekendbrunch or a holiday treat by swappingout one meal a week to incorporate anoff-plan meal of your choice. Hey, yougotta live, right?

HOW TO DO IT:

>

1 8 oz container of plainnon-fat Greek yogurt

1 cucumber

1 tbsp olive oil

1 tsp dried dill

2 cloves garlic, minced

dash of salt

dash of pepper

1.Place all ingredients in afood processor or blender.

Blend until smooth. Storein refrigerator.

*Tzatziki SauceTOTAL TIME:10 MINUTES

MAKES8 SERVINGS

THESE PROVIDEONE-THIRD OF YOUR DAILY

VALUE OF VITAMIN B6,WHICH HELPS CONVERT

PROTEINS INTO MUSCLE-BUILDING AMINO ACIDS!


Calories: 34, Fat: 2 gCarbohydrates: 2 gFiber: 0 g, Protein: 3 g


45/82


46/82

>MONDAY,

WEDNESDAY,FRIDAY

MONDAY,WEDNESDAY,

FRIDAY

TUESDAY,THURSDAY,SATURDAY


BREAKFAST SNACKS LUNCH SNACKS DINNER NUTRITIONTOTALS

Veggie Scramble:3 eggwhites + 1 whole eggscrambled with cupeach: chopped yellowonion, spinach, tomato,mushrooms; 1 lightwhole-grain englishmuffin; sliced avocado

Breakfast Burrito:1small whole-grain wrap+ 1 wedge Laughing Cowcheese (Light QuesoFresco & Chipotleflavor) + 4 egg whitesscrambled + 2 tbsp salsa+ cup black beans +cubed avocado

4 scrambled egg whites;1/3 cup dry oats cookedin water + 8 blueberries+ 14 raw almonds;grapefruit

grapefruit;14 raw almonds

1 hard-boiled egg; cuphummus; cup eachcarrot sticks, sliced bellpeppers, cucumbersand celery sticks.

Quinoa Parfait:cup cooked quinoalayered with 6 oz plainnonfat Greek yogurt +sliced banana + cup blueberries + 1

tbsp walnut pieces

1 banana + 6 oz plainnonfat Greek yogurt

Pasta salad:Combine1 can low-sodium tunain water + cup cookedwhole-grain pasta noodles+ cup steamed choppedbroccoli + cup steamedchopped carrots + 1 tbspblack olive pieces + 1 tbspnonfat italian dressing

3 oz grilled chickenbreast + 2 cups mixedgreen salad + slicedavocado + 1 tbspbalsamic vinegar + 2tbsp dried cranberries

Turkey Wrap:1 tbsphummus on 1 smallwhole-grain wrap + 5slices deli turkey breast+ 1 leaf of romainelettuce + 2 slices

tomato; 1 cup redgrapes; baby carrots

Grilled CheeseburgerAvocado Wrap*see recipe

1 cup nonfat cottagecheese + 1 freshpeach sliced

Tropical CottageCheese:1 cup nonfatcottage cheese + cup each fresh mangoand pineapple, chopped+ 2 tbsp walnuts pieces

3 whole-grain rice cakes+ 14 raw almonds

4 oz grilled chicken;cup brown rice; 1 cupsteamed broccoli; 2cups romaine lettuce +5 baby carrots + 2 slicestomato + 1 tbsp oliveoil + 1 tbsp balsamicvinegar

4 oz grilled or broiledsalmon with dill sauce(use leftover Greektzatziki sauce) over1 cup steamed spinachand cup cookedquinoa

4 oz grilled salmon + 1cup grilled vegetables(eggplant, zucchini,squash) drizzled with1 tsp olive oil + 1 tspbalsamic vinegar; 1/3cup brown rice

CALORIES: 1564;

PROTEIN: 136G;

CARBS: 162G;

FAT: 49.3G

CALORIES: 1652;

PROTEIN: 127G;

CARBS: 150G;

FAT: 64.9G

CALORIES: 1581;

PROTEIN: 130G;

CARBS: 173G;

FAT: 42.7G

CALORIES: 1535;

PROTEIN: 119G;

CARBS: 139G;

FAT: 57.6G

WEEKS TWO AND FOUR

1 Skinny StrawberryScone with PeanutButter Glaze* and 6 ozGreek yogurt OR1 scoop protein powdermixed with water)*see recipe

14 raw almonds OR 1100 calorie pack CocoaRoast, dark chocolateflavor almonds

4 oz grilled chicken;cup green beans;1 medium bakedsweet potato

3 oz grilled chicken,diced

oz walnut pieces

apple, diced

4 red grapes, halved3 tbsp plain nonfat Greekyogurt

2 slices whole-grain

bread

CHICKEN WALDORF

SALAD SANDWICHTOTAL TIME: 10 MINUTES MAKES2 SERVINGS

1.In a bowl, combine

the first five ingredients.Spoon half the mixtureonto one slice of bread.

Top with romaine lettuceand second slice of bread.


Calories: 392, Fats: 13 g,Carbohydrates: 33 g,Fiber: 8 g, Protein: 42 g

MONTH TWOWEEKS ONE AND THREE

GET MORE SATISFYING RECIPES AT STRONGFITNESSMAG.COMSFM



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1 lb 93% lean ground beef

1 tsp garlic powder

1 tsp black pepper tsp kosher sea salt

1 avocado

4 slices low-fat cheese

4 low-calorie whole wheattortillas or wraps

4 slices of tomato

4 romaine lettuce leaves

1.In a large bowl mix beef with

dry ingredients. Form into4-oz rectangular shapedburgers and set aside.

2. Heat a covered grill tomedium heat. Cook burgersfor 7 minutes a side, or until

cooked (160 F).

3.Spread avocado onto thewrap and place 1 piece oflettuce, tomato, and cheese

on top. Add burger patty andfold the wrap over the filling(like a burrito). Place back

on the grill, fold side downfor a minute, flip and cook anadditional minute. Serve.

GRILLEDCHEESEBURGER

AVOCADO WRAPPREP TIME:15 MINUTES

TOTAL TIME:30 MINUTES

MAKES4 SERVINGS

NUTRIENTS PER SERVING:Calories: 473, Fats: 25 gCarbohydrates: 20 g,Fiber: 11 g, Protein: 41g

3 oz chicken, grilled

and thinly sliced

4 slices bell peppers

1 slice of red or yellow

onion

cup kale, chopped

dash salt

dash pepper

1 small whole-graintortilla

1 wedge Laughing Cowcheese (Light Queso

Fresco & Chipotle flavor)

CHICKEN QUESADILLAPREP TIME: 10 MINUTES TOTAL TIME: 20 MINUTES MAKES 1 SERVING

1.Sautee veggies over medium-high heat

until soft and onions are translucent. Addchicken and season with salt and pepper.

2.Lower heat, cover and cook until chicken

is heated through (approximately two

minutes). Remove mixture from panand set aside.

3.Spread cheese onto the tortilla and placecheese-side up into the heated skillet.Add chicken and veggie mixture andfold over, pressing softly. Cook 30-60

seconds or until slightly browned.

4.Flip over and cook for another 30-60seconds. Remove, cut into two and serve.

NUTRIENTS PER SERVING:Calories: 322, Fat: 7 g, Carbohydrates: 21 Fiber: 8 g, Protein: 39


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>

MONDAY,WEDNESDAY,

FRIDAY

MONDAY,WEDNESDAY,

FRIDAY



BREAKFAST SNACKS LUNCH SNACKS DINNER NUTRITIONTOTALS

1 Skinny StrawberryScone with Peanut

Butter Glaze* and 6 ozGreek yogurt OR 1 scoopprotein powder mixedwith water) *see recipe

Breakfast Sandwich:4 hard boiled eggwhites (discard yolks)+ cup diced avocado+ 1 small whole-grainenglish muffin + 2 slicesfresh tomatoes + saltand pepper

Breakfast Burrito:1small whole-grain wrap+ 1 wedge Laughing Cowcheese (Light QuesoFresco & Chipotleflavor) + 4 egg whitesscrambled + 2 tbsp salsa+ cup black beans +cubed avocado

1 hard-boiled egg; cuphummus; cup each

carrot sticks, sliced bellpeppers, cucumbersand celery sticks.

1 scoop whey proteinpowder mixed with wa-ter; 2 whole-grain ricecakes + 2 tbsp naturalpeanut butter

Tropical Parfait:6 oz plain nonfat Greekyogurt layered with cup fresh cubed mango+ sliced banana + 2tbsp cashew pieces

Quinoa Parfait: cup cooked quinoalayered with 6 oz plainnonfat Greek yogurt+ sliced banana + cup blueberries + 1 tbspwalnut pieces

3 oz grilled chickenbreast + 2 cups mixed

green salad + slicedavocado + 1 tbspbalsamic vinegar + 2tbsp dried cranberries

4 oz grilled salmon; 1cup grilled vegetables(eggplant, zucchini,squash) drizzled with1 tsp olive oil + 1 tspbalsamic vinegar; cup brown rice; cupblueberries

Turkey Wrap-up:1small whole-grain wrapwith 1 wedge LaughingCow cheese (LightCreamy Swiss flavor) +5 slices smoked turkey+ thinly sliced pear+ 2 leaves romaine orarugula lettuce; 1 cupbaby carrots

Turkey Wrap:1 tbsphummus on 1 smallwhole-grain wrap +5 slices deli turkeybreast + 1 leaf ofromaine lettuce + 2slices tomato; 1 cupred grapes

Tropical CottageCheese:1 cup nonfat

cottage cheese + cupeach fresh mango andpineapple, chopped + 2tbsp walnuts pieces

1 cup nonfat cottagecheese + 8 strawberries+ 2 tbsp cashew pieces

2 hard-boiled eggs; grapefruit; 14 almonds

14 raw almonds OR 1100 calorie pack CocoaRoast, dark chocolateflavor almonds

4 oz Grilled or broiledsalmon with dill sauce

(use leftover GreekTzatziki sauce) over 1cup steamed spinach and cup cooked quinoa

Spaghetti Squashwith Shrimp Alfredo*see recipe

4 oz grilled sirloin;cup brown rice; 1cup steamed broccoli

4 oz grilled chicken;cup green beans;1 medium baked sweetpotato

CALORIES: 1652;

PROTEIN: 127G;

CARBS: 150G;FAT: 64.9G

CALORIES: 1616;

PROTEIN: 144G;

CARBS: 148G;

FAT: 55.5G

CALORIES: 1644;

PROTEIN: 139G;

CARBS: 170G;

FAT: 55.7G

CALORIES: 1581;

PROTEIN: 130G;

CARBS: 173G;

FAT: 42.7G

MONTH THREEWEEKS ONE AND THREE

4 wedges Laughing Cowcheese (Light Creamy

Swiss flavor)

cup plain non-fatGreek yogurt

cup parmesan or

Romano cheese, grated

pepper to taste

1 tbsp fresh basil,

chopped

24 jumbo shrimp

1 gourd spaghettisquash, cooked

SPAGHETTI SQUASHWITH SHRIMP ALFREDOPREP TIME: 10 MINUTES TOTAL TIME: 1 HR 15 MINUTES MAKES4 SERVINGS

1.In a saucepan, heat cheese wedgeson medium-low heat. Add yogurt,remaining cheeses and pepper to taste.Stir until combined, then lower heat and

cook for 8-10 minutes.

2.Meanwhile, separate the strands ofthe spaghetti squash by running a fork

along the flesh from top to bottom,starting at the stem. Place in large bowl.

3.Lightly coat a frying pan with cookingspray and saut shrimp. Season with

salt and pepper to taste. Cook for1-2 minutes per side or until pink andcooked through.

4.Add fresh basil to the sauce, stir, a ndremove from heat. Serve 1 cup ofspaghetti squash topped with 2 tbsp

sauce and 5-6 shrimp.

NUTRIENTSPER SERVING:Calories: 237, Fat: 4 g,Carbohydrates: 17 g,Fiber: 2 g, Protein: 33

WEEKS TWO AND FOUR

4 scrambled egg whites;cup bran cereal +cup skim milk (orunsweetened milksubstitute); grape-fruit; 14 almonds

HOW TO COOK SPAGHETTI SQUASH:

>In the oven, cook whole for 45-55 minutes at375 F. Or cut squash in half (lengthwise). Scrapeout the seeds with a spoon or knife. Bake rindside up for about 30 minutes at 375 F.

In a Microwave, cut squash in half, removeseeds and pulp. Microwave rind side up for6 to 8 minutes. Let squash stand a fewminutes afterward as its extremely hot.



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get yours rong on

COMING TO A CITY NEAR YOU

BOOTCAMP

SEMINARS

TRAINING

PHOTO SHOOTS

MEET & GREETS

CHECK IN AT STRONGFITNESSMAG.COM FOR MORE INFORMATION

FEATURING


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BUILD A BULLETPROOF

COREWITH TRAININGTHAT GOES ABOVE

AND BEYOND THESTANDARD CRUNCH.

A STRONG,sculpted midsection is morethan just the trademark of a dedicatedathlete. It is the bodys support systema stable foundation on which you can relyfor balance, flexibility and power. It is thesource from which nearly all movementsoriginatenot just crunching or twistingwhich is why your core routine should testyour abdominals in a multitude of ways.

WORKOUT BYLORI HARDER, TRAINER PHOTOGRAPHYPAUL BUCETA



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Hit your abdominalsfrom every angle withthese advanced exercisesfrom fitness model andtrainer, Lori Harder.You are recruiting somany muscle groups andevery part of your core bydoing these exercises,she says. The result? Astrong trunk that helpsyou through your entireworkout, no matter whatthe activity.

You can incorporatethese moves into your

existing strength-trainingworkouts, or do them asa challenging circuit rou-tine by performing oneset of each exercise insuccession, rest for twominutes, then repeat fora total of three rounds.Think youre elite? Aimfor four times through.

HOW TODO IT...


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Cross-BodyMOUNTAINCLIMBER

REPS: 15 PER SIDE

Set Up:Start in a push-upposition with your hands ona bench, directly beneathyour shoulders. Straightenyour legs out behind you.

Action:Tighten your coreas you bring your right kneeup and across your bodytowards your left elbow. Re-turn to the start position andrepeat with the opposite leg.

PICK UP THE PACE:add a cardio element

to this move byperforming it quickly.

YOU ARE RECRUITING SO MANYMUSCLE GROUPS AND EVERY PART

OF YOUR CORE BY DOING THESEEXERCISES, SAYS LORI.

THE RESULT?A STRONGYOUR ENTIRE WORKOUT, NO


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WRITTEN BYGILLIAN MANDICH, BHSC., MSC.

ONE OF THESE SNEAKYSABOTEURS COULD BE

KEEPING YOU IN A RUT.HOW TO TUNE UP

YOUR HEALTH ANDGET BACK TO THE TOP

OF YOUR GAME.



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Chronic

Stress

Our bodies benefitfromstress in small doses, butbeing in a constant state

of flight or fight can leadto a list of consequences,

including lacklusterworkouts and poor results.

For starters, chronic stresslowers anabolic hormones

(such as testosterone andinsulin) that stimulate

protein synthesis and mus-cle growth, and increases

catabolic hormones (such

as cortisol and progester-one) that contribute to

muscle degeneration. Insimpler terms: stress can

actually cause a decreasein muscle mass.

Is this you?Stress mani-fests in different forms andin a variety of cognitive,

physical, and behaviouralways. Negative effects of

chronic stress could be anx-iety, nervous habits such

as nail biting or pacing,

fatigue, irritability, frequentillness, digestive issues, and

even loss of sex drive.

You show up for your workouteveryday, give it 110 percent,andfollow it up with a healthy meal.But you know it takes more thanconsistent workouts and nutritionto perform at your best. If youreseeing signs of a fitness rut, suchas struggling through workouts youwould usually rock, recovering ata snails pace or no longer seeingresults, the reason isnt always infront of your face. If your fitness issuffering, perhaps one of these fivehealth concerns is the root cause

of your workout woes:

When it comesto staying fit,youre dialedinto the lifestyle:



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What to do:Find a healthyoutlet. Journaling, taking

walks in nature, creatingrealistic to-do lists, talking

with a friend or therapist,yoga, and meditation can

combat chronic stress.Meditation is the single

most powerful practice for

balancing and aligning oneslife, says, expert yogi and

healer Julie Piatt. She sug-gests a simple yet powerful

stress-management tech-nique called Follow Your

Breath. Sit in a comfort-

able, cross-legged positionwith your spine aligned

with the lower back, heart,and crown of the head, and

follow this breathing cycle:Close your eyes and inhale

slowly and deeply. At thetop of the inhale, pause,

then exhale slowly andcompletely. At the bottom

of the exhale, pause. Repeatfor five to 30 minutes.

World War Zmay not have

been far from reality: Ac-cording to research, one

third of us are walking

zombies. A report fromthe US Centers for Disease

Control and Preventionsshowed that more than 40

million Americans crash for

less than six hours a night.

Although you may thinkyou can train your body to

function on just a few hoursof shuteye, the reality is

that sleep is necessary tokeep your brain and body

performing optimally and

for the body to repair andrebuild muscle. Chronic

sleep deprivation leads todecreased glucose metabo-

lism (the primal source ofenergy in the body), as well

as elevated levels of thestress hormone cortisol, and

decreased human growthhormone, which is required

for tissue repair.

Is this you?Signs of sleepdeprivation include waking

up after a typical nights

sleep not feeling restoredand refreshed, feeling tired

or sluggish throughout theday, memory problems, or

trouble concentrating.

What to do:Make time to getquality shuteye. Sleeping

eight hours a night willimprove overall well-being,

says family physician MikeHart, MD. It also decreases

the chances of acquiringserious medical illnesses like

breast cancer and heart dis-

ease. Try to finish workoutsbefore 6 p.m., he suggests.

Late workouts stimulate theadrenals and wreak havoc on

the bodys ability to sleep.

Sometimes referred to as arepeat injury, recurring

injuries can arise even whenyouve modified your fitness

regime or taken time off toallow an injury to heal, and

then returned to your nor-mal routine. Ninety-nine

percent of injuries I see arechronic, repetitive injuries

that arise from the samescheduled, consistent work-

outs, says top fitness expert

and coach, Ben Greenfield.They are of particular

concern because they tendto escalate in severity, and

are detrimental to long termfitness (leading to months

of missed workouts andpermanent pain and injury

later in life).

Is this you?Youve tried toachieve a previous level of

performance too quickly

after returning from aninjury, and are experiencing

similar discomfort or moreintense pain at the same site

in the body.

What to do:Ease back intoyour routine. Its easy to get

stuck in injury cycles whenyou dont change up your

fitness program to accom-modate the problem, notes

Greenfield. It can be psy-

chologically uncomfortableto step outside of the com-

fort zone of our routine,he says. We have to break

the cycle somehow and findother things that satisfy our

movement craving. Return-ing from a running injury?

Greenfield suggests trying afew weeks of aqua jogging,

mobility exercises, and yogainstead of pounding the

pavement right away.

Sleep

Deprivation

Recurring Injury

DID YOU KNOW?JUST ONE WEEK OF ABNORMAL SLEEPINGHABITS CAN DRAMATICALLY AFFECT THE ACTIVITY OF GENES ASSOCIATED

WITH STRESS RESPONSE, IMMUNITY AND INFLAMMATION.

Chronic stress lowersanabolic hormones thatstimulate muscle growth


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Hydration is criticaltoachieve optimal fitness,

especially for active individ-uals. Dehydration can wreak

havoc on your performanceby decreasing your sweat

rate and blood volume, aswell as raising your core

temperature and muscle-glycogen use. A recent

study from the Universityof Connecticuts Human

Performance Laboratoryfound that even mild dehy-

dration (1.5 percent loss ofbody fluid volume) alters

both energy and mood.

Is this you?Signs of dehy-dration include headaches,dizziness, sluggishness,

stress, and of course, thirst.Another telltale is the color

of your urine. Dark yellowindicates you need to drink

up. The clearer, the better.

What to do:Dont get thirsty.If youre feeling even a bit

parched, youre already upto two percent dehydrated,

and may start to experience

the cognitive effects of dehy-

dration. Break the day intofour blocks of time (wake upto mid-morning, mid-morn-

ing to lunch, lunch time tomid-afternoon, and mid-

afternoon to evening) anddrink 16 ounces (two cups)

of water during each block.Set an alarm or download

the Daily Water app to remind

you to sip regularly.

Lack of

H20

A five percentloss of totalbody weight in

H20 decreasesoptimal workcapacity by upto 30 percent.

Its hard toworkoutwhen youredried out.



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With so many products

marketed to the health-

conscious consumer, its not

always easy to determine

which brands are le-

gitimately healthful. Some

store-bought snacks thatcontain buzz words such

as all-natural, gluten-

free, or low-carb can

be highly processed, often

containing hydrogenated

oils, and in some cases, as

much sugar as a can of cola.

Smoothies, especially the

store-bought variety, are

another common calorie

buster, some packing over

650 sneaky calories thanks

to added sugars and syrups.

These healthy foods cansquash your fitness efforts

by spiking your insulin lev-

els causing energy crashes

and overtime, weight gain.

Whats more, they can put

your digestive organs and

skeletal muscles into a battle

for blood flow, making a

typical workout feel like an

exercise in futility.

Is this you?Stomach cramps,pain, nausea, bloating and

any other signs of diges-

tive distress after noshing a

protein bar, energy gel, juice

bar concoction or prepack-

aged snack food could

indicate youre overdoing

them, or that you might

be sensitive to a particular

ingredient.

What to do:Check out theingredients. Avoid products

containing partially hydro-

genated oils, high-fructose

corn syrup, and artificial

coloring and flavors. Look

for whole grains, nuts, and

natural sweeteners (such as

organic honey or pure maple

syrup). If it has at least five

grams of fiber (a good sign

that it has complex carbo-hydrates), less than eight

grams of sugar (eight grams

equals two teaspoons), and

zero grams of trans fats, its

probably a safe bet. Better

yet, plan ahead and prepare

an on-the-go snackeven

the best bars cant beat a

piece of fruit or a handful of

nuts in terms of nutrition.

Health Food Overload

Up in

Flames

What do these five health concerns have in common?They can all cause inflammationthe bodysimmune response to injury and irritations.

Acute vs. ChronicA brief response to harmful stimuliis known as acute inflammation,and is the bodys initial attemptat self-protection and repair. Ifunresolved, acute inflammationbecomes chronic, which canimpair performance by damaginghealthy muscle and tissue cells,inhibiting the healing process,slowing recovery time, and

limiting your fitness gains.

SYMPTOMS

REMEMBER PRISH,

WHICH STANDS

FOR: PAIN, RED-

NESS, IMMOBILITY,

SWELLING, OR HEAT.

THESE ARE SIGNS

THAT YOUR IMMUNE

SYSTEM HAS BEEN

CALLED INTO ACTION.

1. CONSULT YOUR DOC.When in doubt, seekingmedical advice is your best bet.

2. UP YOUR ANTIOXIDANTS.Fruitsand vegetables are packedwith phytonutrients that canhelp reduce inflammation.

3. EAT YOUR FAT.Healthyomega-3 fatty acids fromfish, nuts and seeds havebeen shown to help minimizechronic inflammation.

4. SLEEP IT OFF.Allow your bodyto fully repair by aiming foreight hours of rest.

5. POP A PILL.A low dose ofAspirin is a time-tested remedyfor pain and inflammation. Askyour doc if this option is rightfor you.

What you can do:

All-naturaldoesnt

always mean itsall healthy

Some healthfoods can

squash yourfitness effects

by causingenergy crashes.



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HIT EVERYMUSCLE WITHTHIS HYBRID

ROUTINE OFRESISTANCE &FUNCTIONALTRAINING.


ROUTINE BY TOMMY CALDWELL, TRAINER, COACH AND FOUNDER

OF HYBRID TRAINING CORP | PHOTOGRAPHY BY PAUL BUCETA


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There is no shortage of fitness trends

out there that promise a better bikini

body. But if your goals go beyond

esthetics, then hard work and time-

tested techniques are the ways to

achieve them. Thats why we recruiteda master of hybrid training methods

to program this routine that combines

two old-school training toolsthe

kettlebell and the resistance band

that have proven to be anything but

passing fads. These are two of the

greatest readily available tools for resis-

tance training in womens health, says

Tommy Caldwell, trainer and founder

of Hybrid Training Corp. Kettlebellsare great for expressing natural move-

ment, teaching functional stability

and building symmetry in the body.

Bands are excellent for increasing small

muscle group activation and promoting

stability in more complicated joints.

Translation? This one routine gives

you everything youre after: improved

balance, strength, functional ability,

and yes, even a buffer bod to match.

You can do this workout one of tw

strong fitness magazine 2013-11-12

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