STRONG Fitness Magazine 2013-11-12
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Transcript of 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
05STRONGFITNESSMAG.COM November/December 2013
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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,
07STRONGFITNESSMAG.COM November/December 2013
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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
09STRONGFITNESSMAG.COM November/December 2013
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
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
November/December 2013 STRONGFITNESSMAG.CO
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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
11STRONGFITNESSMAG.COM November/December 2013
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
13STRONGFITNESSMAG.COM November/December 2013
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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15STRONGFITNESSMAG.COM November/December 2013
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.
19STRONGFITNESSMAG.COM November/December 2013
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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.
November/December 2013 STRONGFITNESSMAG.C
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?
21STRONGFITNESSMAG.COM November/December 2013
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.
November/December 2013 STRONGFITNESSMAG.C
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
23STRONGFITNESSMAG.COM November/December 2013
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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
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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
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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
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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.
29STRONGFITNESSMAG.COM November/December 2013
AGE: 27HOMETOWN: MONTREAL, QCHEIGHT: 51WEIGHT: 133GIG: CROSSFIT ATHLETE AND TRAINERTOP MOVES: SNATCH, MUSCLE-UPHEAVIEST DEADLIFT: 305 LB
FOLLOW: @MICHELELETENDRE
Stats
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November/December 2013 STRONGFITNESSMAG.C
GYM BEAUTY
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Rock Steady.Dont let a sportsinjury bench youfor the season.RockTape kinesi-ology tapetreatsa variety of achesand painsfrom apulled hamstringto shin splintssoyou can stay inthe game. $18-$20;rocktape.com
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LifeSaver!Stickittomusclepain
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31STRONGFITNESSMAG.COM November/December 2013
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cover athlete
I CHANNEL
MY AGGRESSION
AND BRING IT
TO THE GYM.
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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
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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.
35STRONGFITNESSMAG.COM November/December 2013
I lift, push and pulluntil I cant anymore.
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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.
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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.
37STRONGFITNESSMAG.COM November/December 2013
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.
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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.
November/December 2013 STRONGFITNESSMAG.CO
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.
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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!
39STRONGFITNESSMAG.COM November/December 2013
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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.
November/December 2013 STRONGFITNESSMAG.CO
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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
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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:
>
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43STRONGFITNESSMAG.COM November/December 2013
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!
NUTRIENTS PER SERVING:
Calories: 34, Fat: 2 gCarbohydrates: 2 gFiber: 0 g, Protein: 3 g
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>MONDAY,
WEDNESDAY,FRIDAY
MONDAY,WEDNESDAY,
FRIDAY
TUESDAY,THURSDAY,SATURDAY
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.
NUTRIENTS PER SERVING:
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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24STRONGFITNESSMAG.COM November/December 2013
>
MONDAY,WEDNESDAY,
FRIDAY
MONDAY,WEDNESDAY,
FRIDAY
TUESDAY,THURSDAY,SATURDAY
TUESDAY,THURSDAY,SATURDAY
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.
November/December 2013 STRONGFITNESSMAG.CO
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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.
November/December 2013 STRONGFITNESSMAG.CO
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HIT EVERYMUSCLE WITHTHIS HYBRID
ROUTINE OFRESISTANCE &FUNCTIONALTRAINING.
November/December 2013 STRONGFITNESSMAG.CO
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