STRONG Fitness Magazine 2013-11-12

FITNESS
MAGAZINE
AMAZING LEGS,
ENDLESS ENERGY &
A KILLER ATTITUDE?
CRUSH
YOUR
GOALS
NOW!
PERFORM LIKE NEVER BEFORE
5 HEALTH FIXES TO BUST A WORKOUT RUT
WHY WE WANT
TO BE LIKE
RACHEL
DAVIS
OWN
THE
HILLS
CARDIO TRAINING
THAT GETS
YOU RESULTS!
STRENGTH
MEETS
FUNCTION
ONE WORKOUT
THAT DOES IT ALL
W
hy w
ait
for 2014?
A 90-DAY
MEAL PLAN
+ KICK-ASS
ROUTINES
COVER
STORIES
NOVEMBER/DECEMBER 2013
33
WHY WE WANT TO BE LIKE
cover model Rachel Davis.
41
CRUSH YOUR GOALS NOW!
The three-month meal plan
to get it done.
BY SHOSHANA PRITZKER, RD, CDN
53
PERFORM LIKE NEVER BEFORE
Boost your health, improve
your workout.
BY GILLIAN MANDICH, BHSC,MSC
59
STRENGTH MEETS FUNCTION
Two tools for a better body.
BY TOMMY CALDWELL
67
OWN THE HILLS
Take your cardio training
to the next level.
BY SANDRA COMPTON
03 STRONGFITNESSMAG.COM November/December 2013
fitness
nutrition
FIT IN A FLASH
|
25
Tight for time? Work your entire upper
body in just 20 minutes at.
PILLAR OF STRENGTH
|
49
Build a solid midsection with these
advanced moves for the serious trainer.
TRAINER TALK
|
73
Expert tips and answers to your
training questions from Coach Fatima.
motivation
PRO-FILES
|
29
Michele Letendre, the
ttest woman in Canada.
GET INSPIRED
|
71
How Tasha Wall changed
her body and mind.
EVENT LISTINGS
|
74
Get out there and compete.
WOMEN TO WATCH
|
75
These real women are
rocking their sports.
BACKSTAGE PASS
|
77
An up-close look at this
summers races.
FIT LIST
|
79
Our top picks in everything
health and tness. FAST FUEL
|
27
Make mornings easier with these
speedy breakfast recipes.
COUNTDOWN TO THE
NEW YOU!
|
41
Three months of meals and recipes
so you can start 2014 with a bang.
ADJUST YOUR FOOD
ATTITUDE
|
65
The healthiest foods youre
not eating.
CAN YOU SEE WHATS
WRECKING YOUR
WORKOUT?
|
53
The surprising health concerns
that could be sabotaging your
tness eforts.
health
ON THE COVER
COVER MODEL RACHEL DAVIS; PHOTOGRAPHY BY PAUL BUCETA; HAIR & MAKEUP
LORI FABRIZIO USING TRESEMM HAIRCARE/R.E.D. LIFESTYLE; WARDROBE MODELS OWN
in every issue
LETTER FROM THE EDITOR
|
7
LETTER FROM THE PRESIDENT
|
9
CONTRIBUTORS
|
11
ADVISORY BOARD
|
12
YOU SAID IT
|
13
THE CIRCUIT
|
19
Read up on training, health,
nutrition and supplements.
GYM BEAUTY
|
30
GET INTO GEAR
|
31
Rachel Davis
Go on-set with our rst-ever cover
model! Get to know Rachel Davis in
our exclusive behind-the-scenes video
at her STRONG Fitness Magazine
photoshoot and get inspired by her
on-camera interview. Plus: Bonus cover
girl insider info: her favorite tunes,
gear, sneakers, exercises and more.
Get the gear and gadgets our featured
athletes, models and STRONG stafers
cant live without! Plus: Our Holiday
Gift Guide! Find out which tness toys
are making our wish lists.
get more
gear
TRAINING TIPS
Get more
cover athlete
B
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No serious health and t-
ness plan is complete with-
out the proper nutrients for
optimal function, muscle-
building, and recovery.
Read up on whats new in
tness supplements,
from creatine to protein.
PLUS: A guide to pre and
post-workout supps!
nutrition
information
get more
Need a dinner idea? Were rounding up our
nutrition experts favorite easy recipes for every
schedule and dietary need. Plus: Get the scoop
on cutting-edge research in sports nutrition and
expert answers to all of your diet-related questions.
Your best workouts are just a click away. Log on
to get eective 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 STRONGER
at strongfitnessmag.com
get more
supplements
editors note
If this magazine is a testament to anything, its
that 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 and
aerobicizing in our dust.
As we continue to break new ground in tness, 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
redening what it means and looks like to be t.
A perfect example is CrossFit competitor Michele
Letendre, whose prole is on page 29. The 51
athletes stats include a max deadlift of 305 lbs
almost three times my heaviest lift.
But what I nd encouraging about womens presence in
tness 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 of STRONG,
that it made you feel the same way. Because its women like
Michele, and all the incredible athletes youll nd 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 tness
revolution. I cant wait to see where we go from here.
Stay STRONG,
Kirstyn Brown
Editor-in-Chief
What makes me feel strong?
I love doing powerful, full-body
movements like heavy deadlifts and
kettlebell snatches, that take every
ounce of strength and focus. When
Ive nished the set, I really believe
that I am strong. But the rst time I
tried ipping a tractor tire, over and
over again, and was successful, it was
unreal. It made me feel superhuman.
Genuine Health
Greens + Organic to
alkaline my body
Yurbuds Ironman
Series Armband to
keep my tunes close
Starbucks Grande
Bold to get me going
in the morning
BlenderBottle Shaker
cup for protein on the go
Versa Gripps Straps
(in Professional Pink)
for a few extra reps.
MY TOP 5
I NEVER GO A GYM DAY WITHOUT
THESE WORKOUT MUST HAVES:
For an amazing
and unique
kettlebell routine
programmed by
Tommy Caldwell,
CEO of Hybrid
Training Systems.
pg59
FLIP TO
November/December 2013 STRONGFITNESSMAG.COM 08
from the president
Over the course of my career as a photographer, Ive shot just about every kind of shape, size and body
type there is. But when I started shooting tness almost a decade ago, I knew I had found my
niche. There was something gratifying about photographing a person in possibly her proudest
moment whether it was a tness 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 denitely seen a lot. Ive watched so many trends come and go, from exercise styles and tness
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 tness evolve into something extraordinary, particularly womens
tness: 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 the
pretty esthetic, and going for what hardcore training really looks like: messy hair, real sweat
and expressions of determination. These shots raw les in black and white and athletes,
motivated me to create this magazine.
As you ip through the pages of STRONG, I hope you nd 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
masthead
FOUNDER & PRESIDENT
Paul Buceta
PUBLISHER
Kevin Detto
EDITOR-IN-CHIEF
Kirstyn Brown
CREATIVE DIRECTOR
Erin Lutz
DESIGNER
Jacqueline Megaw
COPY EDITOR
Chelsea Clarke
ONLINE MEDIA
Robyn Balliet
CHIEF FINANCIAL OFFICER
Kim Gunther
ADVERTISING SALES
Kevin Detto
kdetto@strongtnessmag.com
416-804-3616
LEGAL COUNSEL
Scot Patriquin
Brauti Thorning Zibarras LLP
CONTRIBUTORS
Tifani Bachus, Charmaine Broughton,
Tommy Caldwell, Rita Catolino, Marissa
Clemence, Sandra Compton, Jessica Culver,
Marie-Lyssa Dormeus, Lori Fabrizio, Lori Harder,
Dwayne Jackson, Igor Klibanov, Fatima Leite
Kusch, Erin Macdonald, Linda Malone,
Gillian Mandich, Valeria Nova, Alex Possamai,
Shoshana Pritzker, Alexandra Smith
SPECIAL THANKS
Xtreme Couture Gym, Tri-Fitness Challenge,
Ryan Keaveney, Dave Laus, Nichelle Laus,
WYNN Fitness Clubs Mississauga, Tough Mudder,
Leslie Lewis Sword, Erica Willick
Paul & Marc Megna,
November 2011
Paul, Bella Falconi &
Lori Fabrizio, June 2013
Paul & Monica Brant,
July 2009
PAUL & THE LATE
ROBERT KENNEDY,
JULY 2009
Paul at the WBFF,
September 2009
PAUL & ARNOLD
SCHWARZENEGGER,
APRIL 2012
In Studio, November 2011
TEAM BLESSED BODIES, CUBA, JANUARY 2013
DISTRIBUTION
Disticor Magazine Distribution Services
Ofce 905-619-6565
Paul with Rachel Davis, 2012
TIFFANI BACHUS, RD
Fast Fuel, page 27.
A dietician, trainer and tness
model, Tiani is a triple
threat. She makes regular
TV appearances as a tness
expert as well as co-founded
URockGirl.com, an online
source of nutrition programs
and recipes for active women.
DWAYNE JACKSON, PHD
The Circuit/
Supplements, pg 22.
Having published more than
400 articles in reputable
bodybuilding mags, Dwayne
has a rep as being a supple-
ments guru. He hails from the
University of Western Ontario
where he is a medical school
professor.
TOMMY CALDWELL,
FOUNDER, HYBRID FITNESS
CENTRES
Rock Your Body, page
59. Former pro kickboxer and
rugby athlete-turned-coach,
Tommy holds qualications
in strength and conditioning,
sports psychology, and
nutrition. He is also the creator
of the Journal of Human
Performance.
SANDRA COMPTON
FITNESS & LIFESTYLE
COACH
Uphill Battle, page 67.
Bootcamp instructor and
founder of Coach Compton
Fitness, Sandra draws on her
own personal experiences
with weight loss to help clients
reach their goals and lead
healthier lives.
SHOSHANA PRITZKER,
RD, CDN
Countdown to a New
You, page 41. Founder of
online nutrition counseling
practice Nutrition by
Shoshana, this Long Island-
based dietician specializes in
weight loss, sports nutrition,
and recipe development.
JESSICA CULVER,
JOURNALIST
The Circuit/ Fitness,
page 20. A competive
powerlifter and tness
blogger, Jessica is building
her career by combining her
journalism education with her
love of lifting insanely heavy
things. She also recently
released an ebook on training:
Get Strong, Look Hot.
contributors
GILLIAN MANDICH
Ambassador of Wellness
The science geek in me
knows it boosts my
immune system, releases
endorphins and serotonin,
and decreases stress.
When shes not studying for her PhD in Health
and Rehabilitation Science (specializing in Health
Promotion), Gillian is co-host of the popular pod-
cast Holistic Health Diary, as well as a certied
yoga teacher. I am on a mission to help people
live better in their bodies, says the author of our
health feature Can You See Whats Wrecking Your
Workout? (page 53). Her work has appeared in
several national magazines, as well as peer-
reviewed journals. This yogi may look like a Zen
goddess but when it comes to training, shes a blonde
beast. A CrossFit and Olympic lifting enthusiast,
Gillian also does kickboxing, plays soccer, and
recently competed in the Iron Girl triathlon.
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MY SMILE
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GREATEST
STRENGTH.
Tips & More From
Our Panel of Experts
LINDA MALONE, BSC, E-RYT 500
FOUNDER AND DIRECTOR, IAM YOGA INC.,
TORONTO; LULULEMON BRAND AMBASSADOR

ADVISORY
BOARD
You Asked: Is it okay to
practice yoga on the same
day as an intense workout?
Answer: Yes. Yoga is about cultivating and
restoring balance mentally, emotionally and physically.
It is also a very efective way to create balanced
strength around your joints, to prevent injury, increase
balance, to lengthen and sculpt muscle bres, improve
digestion, regulate your nervous system and last but
not least, to carve out a little quiet space in your day.
All of these benets are an amazing complement to
your other physical activities.
EXPERT ADVICE
Yoga is, for me, fundamentally about learning to be comfortable with what makes you uncomfortable. If
you learn to do this on a very basic level on your mat it becomes exponentially easier to apply this
philosophy 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.
FITNESS
Brad Kohler
Owner and head trainer at CrossFit
Optimum Performance, Vancouver, BC
Cathy Savage
Competition prep coach and owner of
Cathy Savage Fitness, online nutrition
and training program; founder of
Camp Savage
Emily Pantaleo, BSc, Bed
Certied personal trainer and tness
instructor; tness model
Fatima Leite Kusch
Award-winning competition coach;
certied sports nutrition advisor;
certied personal trainer; founder of
Team Blessed Bodies and FitnessPrint
MIND & BODY
Zain Saraswati Jamal
Certied holistic sports nutritionist;
yoga teacher; personal coach; founder
of yoga, tness and lifestyle blog, Eve
Post Apple
Linda Malone, BSc, E-RYT 500
Founder and director of Iam Yoga
Inc., Toronto; Lululemon Brand
Ambassador
HEALTH
Joelene Huber, MSc(A), PhD, MD
Pediatrician; sta physician at St.
Michaels Hospital Toronto; assistant
professor, Faculty of Medicine at the
University of Toronto; founder of
uberhealthykids.com
NUTRITION
Emily Baker, RD, CSSD
Nutrition communications manager;
dietician and nutrition consultant for
VIDA tness locations, Washington,
DC; sports nutritionist for professional
and Olympic athletes
SPORTS MEDICINE
Brad Baldwin, BA, DC
Chiropractor at Bayview Chiropractic
Health Centre, Toronto; certied
contemporary acupunturist;
trained in using active release
techniques (ART)
James Ho, DC, BHSc
Chiropractor at Athletes Care Sports
Medicine Centres, Toronto; active
release techniques (ART) provider;
consultant to recreational and
professional athletes
SUPPLEMENTS
Dwayne Jackson, PhD
Associate professor and director
of the A.C. Burton Laboratory for
Vascular Research, Department
of Medical Biophysics at the
University of Western Ontario
my strong
moment
We want to see your STRONG! Snap a
photo of your strongest moments, whether
its on stage, in the gym, or on the track. Your
strength is what you want it to be! Post
your pics with the hashtag #mySTRONG.
Carmelia said...
The ripple eect of this project
will cause tidal waves across the
tness industry. Paul Buceta
and his team are going to high-
light and showcase womens
tness 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 of
STRONG, it will ll a need for
so many women. Im looking
forward to the rst issue.
Theresa said...
I want to see
STRONG dominate!
Robyn said...
Exactly what the industry
needs. Paul Buceta tness
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 touch
turns 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 at
STRONG!
Thank you for your
continued support.
pins
PINTEREST.COM/STRONGMAG
yousaidit
our favorite
YOUR REACTIONS
TO STRONG:
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IN VIVID DIGITAL
ON ALL YOUR DEVICES
E X P E R I E N C E
THOSE WHO SAY
THE SKYS THE LIMIT
HAVE NEVER ATTEMPTED
TO REACH PAST IT.
ADRENALINE
pure
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IN OUR SOCIETY, THE WOMEN
WHO BREAK DOWN BARRIERS ARE
THOSE WHO IGNORE LIMITS.
- ARNOLD SCHWARZENEGGER
CIRCUIT
the
More moves like these
at strongtnessmag.com
SFM
As if you needed another reason to get your sweat on,
but heres one for good measure. Recent human and animal
studies out of Sweden found that regular bouts of exercise can
transform white fat tissue (fat stored from excess calories)
into body-beneting brown fat, the type that creates body heat
by burning calories. Researchers found intense exercise had a
browning eect on fat in men that cycled for 12 weeks, as well
as mice that ran on an exercise wheel for 11 days. Researchers
said the healthier fat was more metabolically active than the fat
stored from sedentary behavior.
TRANSFORMATION
COMPLETE
BOOST YOUR HEART RATE WITH
SPEED SKATERS. ADD THIS
THIGH-TONING TECHNIQUE TO
YOUR ROUTINE BETWEEN SETS
TO BLAST EXTRA CALORIES.
FITNESS
CIRCUIT
the
Your training regime
not only strengthens your
body, it may toughen up
your brain too, making
it more resilient to
stress, according to new
research published in the
Journal of Neuroscience.
Researchers at Princeton
University found that
when mice were allowed
to exercise regularly, they
experienced less anxiety
when suddenly exposed
to cold water than their
sedentary counterparts.
The tter mice showed an
increase in the inhibitory
neurones that deactivate
excitement in an area of
the brain that regulates
anxiety (known as the
ventral hippocampus).
Taking up running?
Save your cash and skip buying
the latest high-tech footwear,
suggests a study published in the
British Journal of Sports Medicine.
Researchers followed 927
healthy novice runners with
varying degrees of foot pronation
(when the foot rolls inwards on
impact) for one year. All runners
wore the same neutral running
shoes, but risk of injury in
runners that over-pronate
was no higher than those
with normal foot pronation.
Bigger risks of injuries include
being overweight, training
volume and old injuries.
Cheap
kicks
PERCENT 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 tness info at strongtnessmag.com
YOU CAN KEEP YOUR
SNEAKER COSTS AS LOW
AS YOUR RACE TIME.

Head
Strong
5.5
Score one for
vegetarian athletes.
Recent research presented
at the 2013 Institute of
Food Technologists Annual
Meeting & Expo suggests
a meatless diet wont make
you any less competitive
than your omnivorous coun-
terpartsif youre smart
about it. The data, compiled
by Australian researcher
Dilip Ghosh, Ph.D, found
that a plant-based diet can
be just as efective as one
that includes animal protein,
provided the athlete makes
sure to get the required daily
nutrients from alternative
sources. Ghosh notes that
athletes should aim for a
macronutrient ratio of 45-
65 percent carbohydrates,
20-35 percent fat and 10-35
percent protein, and be es-
pecially aware of sources of
vital micronutrients such as
iron, creatine, zinc, calcium
and vitamins B12 and D, as
they can be trickier to obtain
from a vegetarian diet.
CIRCUIT
FUEL
the
How to: Rinse
empty shells and
leave them out to
dry. Pulse in a food
processor until ne.
Store in a glass jar
until ready to use.
BILLION
GLUTEN-FREE FOODS ARE EXPECTED TO GROW INTO A
$6 BILLION INDUSTRY BY THE YEAR 2017, ACCORDING TO
RESEARCHERS FROM THE UNIVERSITY OF NEBRASKA. BUT GOOD
NEWS FOR CELIACS AND NON-WHEAT EATERS: NEW TECHNOLOGIES
ARE AIMING TO IMPROVE THE TASTE AND NUTRIENT-QUALITY OF
GLUTEN-FREE PRODUCTS TO MEET CONSUMERS DEMANDS.
Adding a tablespoon
of crushed egg shells
to coffee grinds before
brewing removes
the bitterness
from your
cuppa joe.
D
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y
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u

k
n
o
w
?
BREAKFAST
BENEFITS
Eating a nutritious meal
in the morning not only
fuels your day, it may also
help protect your heart,
suggests a 16-year study
in a recent issue of the
journal Circulation. The
Harvard study of more
than 26, 000 male health
professionals found that
breakfast skippers had
a 27 percent greater risk
of heart attack or death
from heart disease
than those who reported
eating in the a.m.
Elite
without
meat?

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SUPPLEMENTS
CIRCUIT
the
SFM Get more supplement info at strongtnessmag.com
This amino acid is one the most researched and scientically
supported supplements available today and can be as safe and
efective for women as it is for men. After all, a womans body
utilizes creatine the same way as a mans during training. A large
body of research has shown that regular creatine monohydrate
use increases strength, power, and endurance. Since creatine is
naturally occurring in animal protein, creatine could be especially
benecial to athletes that limit or avoid meat in their diets.
Considering creatine?
Research has shown that
athletes are susceptible to
vitamin deciencies caused
by imbalanced diets, espe-
cially when combined with
heavy training. If youre lax
with your vitamin intake, you
may want to consider the
current research on these
three powerhouses, then
seek out the proper dietary
sources, or talk to your doc
about supplementation:
Know Your CDEs
VITAMIN D
In basic terms, vitamin
D is essential for
calcium metabolism
and absorption. It also
plays signicant roles
in regulating inflam-
mation and immunity,
as well as numerous
genes in the body.
In skeletal muscle, it
has been shown that
vitamin D is important
for calcium regulation,
protein synthesis and
muscle growth. A bit of
sun exposure is the best
bet for hitting your daily
D quota, but if youre
protecting your skin
from harmful UV rays
(wise move), you may
not be getting enough.
VITAMINS C AND E
Studies have shown
that exercise promotes
increased free radical
production, which can
alter the function of
many cells and lead to
muscle cell damage and
fatigue. Vitamins C
and E work as powerful
antioxidants in the
body. These antioxidant
properties help buer
free radicals and oxida-
tive stress to minimize
cellular damage. For
example, it has been
shown that vitamin Cs
antioxidant eects can
boost the production of
nitric oxide during
exercise, which pro-
motes blood flow and
nutrient delivery.
Take it for a test drive:
Only choose high quality products. Tip: Go
for German or North American-made brands.
Consume three to ve gram mixed in water, a
shake or a smoothie.
Start with the lowest dose and gradually
increase dosage to ve grams over a few weeks
to help avoid the risk of bloating.
You may experience a slight weight gain of 0.5
to two pounds, due to increased hydration.
For best results, use creatine in addition to
a high-quality diet and consistent exercise
program for up to six weeks. Check with your
MD before starting creatine.

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77
PERCENTAGE OF THE GENERAL POPULATION
DEFICIENT IN VITAMIN D.
New research from the
Brigham Young University
reports the happier the
marriage, the healthier
the couple. The 20-year
study tracking more than
1,600 married individuals
found that happier couples
inspired improved habits
in each other, such as
drinking less, sleeping
better and making regular
doctors appointments.
Forget how t you are. If youre regularly burning the midnight
oil, you could still be at risk for unhealthy weight gain, suggests
research 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. ve nights in a row gained
more weight than individuals who hit the hay by 10 pm and
got 10 hours of shuteye. The sleep-deprived group showed an
increase in caloric intake due to extra meals from late-night dining.
CIRCUIT
the
HEALTH
S
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Years of night-shift
work that was linked
to twice the risk of
developing breast
cancer, according to a
recent Canadian study.
Working nights? Dont
panic. There was no
indication that women
who had worked nights
for less than 30 years
had 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
T
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Y
Healthier
Ever
After
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.
CHARITY
WORKOUT
CIRCUIT
the
SFM
FIND MORE TIPS AT
STRONGFITNESSMAG.COM
1. Set your stance for a
squat. Make sure your
weight is in your heels and
feet are under your shoul-
ders with toes pointed out
slightly. Hips and knees
are extended.
2. Grasp the barbell with a
very wide, overhand grip
and raise it overhead. Be-
ginners may want to start
with no weight on the bar.
Tip: The barbell should be
eight to 10 inches above
your head. If not, widen
your grip slightly.
3. Activate the shoulders by
shrugging them toward
your ears and lock your
elbows. This form should
be maintained throughout
the entire movement.
4. Engage your core to
ensure stability. Send
your hips back and down
into the squat. Keep your
chest forward and lifted
and maintain an arch in
the lumbar spine.
5. At the bottom of the
movement, check that
your heels are down, thigh
bones are in line with your
feet (not rolling inward),
and hip crease
is below the kneecap.
6. Press through the heels to
move back into the stand-
ing position in a controlled
motion, keeping the core
tight.
7. Aim to repeat the
movement for 15 reps
with perfect form. If you
break form, lower the
weight or practice with an
unweighted barbell.
OWN IT
A favorite among functional tness enthusiasts,
the overhead squat demands incredible core
strength and flawless form to master. Apply
these expert tips to score the perfect technique.
Does Your
Technique
Pass the Test?
Before you master the overhead squat, you need
to perfect the basics. Check your technique with
this test from CrossFit box owner Alex Possamai.
Stand with your toes touching a wall and your
arms raised straight upwards. Place a 10-inch
bench, chair or box behind you.
Descend into a squat until your butt touches
the object gently, then return to standing, while
keeping 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-flavored
herbal tea
cup fresh beet or
orange juice (if you have
a juice, fresh is best)
2 tbsp unpasteurized
liquid honey
tsp sea salt
Nutrients per
serving (1 cup):

Calories: 40,
Fat: 0 g,
Carbohydrates: 10 g,
Potassium: 80 mg,
Sodium: 134 mg
1. Boil water and steep
tea for at least 30
minutes. Chill.
2. When ready to
prepare, add juice,
honey and salt to
chilled tea. Shake or
stir well. Use within
two days of preparing.
Yields 4 to 5 cups.
Homemade Berry
Sports Drink
MAKES 4 SERVINGS
FINE TUNE YOUR
Overhead Squat
MIX YOUR OWN
SPORTS DRINK
Skip the processed sugars and sketchy ingredients
of some commercial sports drinks. Get hydrated
and energized with this all-natural DIY concoction.
YOUR EXPERT:
Alex Possamai is the owner of
CrossFit Bolton and CrossFit
Mississauga in Ontario, Canada.
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FIT IN A FLASH
Hit multiple muscles in a hurry with this
time-saving chest and arms routine.
WORKOUT BY RITACATOLINO, COACH AND TRAINER
PHOTOGRAPHYBY PAULBUCETA
Upper-Body
Blaster
Your workout shouldnt sufer just
because youre crunched for time. By
combining compound and isolation move-
ments into a speedy circuit, you can still
build functional strength while sculpting
a buf 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 relieving
muscle soreness from
a killer workout. Try
rolling for ve 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 BICEPS
CALORIES BURNED: 300*
TIMES PER WEEK: 2-3
EQUIPMENT NEEDED: BENCH, OLYMPIC BAR
STABILITY BAR, 1-2 SETS OF DUMBBELLS
Set Up: Place
one end of an
Olympic bar in
a corner. Load
the other end
with plates
of moderate
weight. Stand
with feet wider
than shoulder-
width apart,
keeping a slight
bend in the
knees and hold
the loaded end in
one had in front
of your right
shoulder.
Action: Engage
your core and
press the bar
upwards and out
at a 45-degree
angle, using
your chest and
shoulders. Do
not use your legs
for momentum.
Complete all
reps before
switching sides.
CORNER PRESS
REPS: 10 PER SIDE
1
20
Minutes
G
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*BASED ON 150 POUND WOMEN
Set Up: Get
into an upright
plank position
with your hands
on a bench and
feet on the floor,
straight out
behind you.
Action: Lower
for two seconds
into a push-up,
then hold for two
seconds at the
bottom before
pushing back
up to the start
position.
Set Up: Place
a stability ball
under your upper
back and plant
your feet firmly
into the ground.
Hold a pair of
dumbbells with
palms facing each
other and arms
extended above
your chest (a).
Action: Keeping
your arms
straight (but
not locked)
throughout the
movement, lower
the dumbbells
to the sides until
they are at chest
height (b). Press
back up to the
start position.
Set Up: Holding
dumbbells, get into
an upright plank
position (a). You
may wish to use
lighter dumbbells.
Action: Jump your
feet in towards
your chest (b),
then jump up into
the air. Once in the
standing position,
immediately curl
the dumbbells
towards your
shoulders (c), then
jump back down
into upright plank.
Set Up: Stand holding a dumbbell in each hand, arms
extended downwards with palms facing forward (a).
Action: Curl the dumbbells to a halfway point (b) and
lower. Repeat for seven reps. Without resting, curl the
dumbbells from the halfway point to your shoulders
(c) and lower. Repeat for seven reps. Again without
resting, perform full curls, from the start position to
your shoulders, and lower. Repeat for seven reps.
Set Up: Lie on your left side.
Place your right palm flat on
the floor, making a 90-degree
angle with your arm. Place
your left hand on the floor in
front of you, or on your right
shoulder for balance .
Action: Push your upper
body upward, focusing on
using your tricep muscle,
then lower back down
using control.
BENCH PUSH-UPS
REPS: AS MANY AS POSSIBLE
STABILITY BALL
CHEST FLY
REPS: HEAVY: 8-10 MODERATE: 12-15
WEIGHTED BURPEE
WITH BICEP CURL
REPS: 12
BICEP 21s
REPS: 21
ONE-HANDED
TRICEP PUSH-UP
REPS: 20 PER SIDE
NEUTRAL-GRIP
UNILATERAL
DUMBBELL PRESS
REPS: 10 PER SIDE
Set Up: Stand
holding dumbbells
at shoulder height
with a neutral grip
(palms facing).
Action: Press the
weight up, one
arm at a time,
alternating sides
after each rep.
2
3
4
5
6
7
I like to end this workout with another killer set of
push-ups to challenge my muscles when they are
depleted. Try to squeeze out the same number of reps at
the end as you did at the beginning. Burn baby burn!
a.
b.
c.
a.
b.
a.
b. c.
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TRAINER TIP
QUICK EATS
These speedy day-starters put premium
gas in your tank so you can rock your day.
Fast Fuel
1. In a small bowl, combine
yogurt, nut butter,
vanilla and cinnamon.
2. Place of the jam in the
bottom of a glass. Add
half the yogurt mixture.
Continue to alternate
layers of jam and yogurt.

1. Place all ingredients,
except ice cubes, in
a blender, and blend
until combined. Add ice
cubes and blend again
until smooth. Serve.
PB&J YOGURT PARFAIT
PREP TIME: 10 MINUTES 101Al 1l\l. l0 \lXl1l$
MAKES 1 SERVING
GREEN
GODDESS
SMOOTHIE
PREP TIME: 10 MINUTES
101Al 1l\l. l0 \lXl1l$
MAKES 2 SERVINGS
Nutrients per serving:
Calories: 261, Fat: 1.5 g,
Fiber: 8.5 g, Protein: 16 g
We snagged these quick and delicious recipes
from registered dieticians, Tifani Bachus and Erin
MacDonald. Find morning meal solutions like these
in 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 food
processor and puree.
2. Remove to a bowl and stir in chia
seeds and honey. Let set at least
two hours before serving.
STRAWBERRY CHIA JAM
PREP TIME: 10 MINUTES 'O'|| '|M|. |O|| l M|||'| |||D / ||
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,
Fiber: 15 g, Protein: 13 g
Double or triple
the jam recipe
and store in
the fridge for
up to one week.
tbsp natural peanut
butter (or almond butter)
cup *strawberry chia
jam (see recipe)
cup nonfat plain yogurt
tsp vanilla extract
3 dashes cinnamon
Vegan or
lactose
intolerant?
BLEND UP THIS
DAIRY-FREE
NUTRIENT POWER-
HOUSE AND TAKE
IT TO GO.
1 cup unsweetened rice milk
1 cup spinach
1 cup kale
cup frozen pineapple
chunks
cup frozen mango
1 apple, cored
lime, juiced
1 scoop plant-based
protein powder
Ice cubes
True
North
Strong
Get to know Michele
Letendre, the ttest
woman in Canada.
PRO-FILES
Find more inspiring athletes at strongtnessmag.com
SFM
PHOTOGRAPHY BY MARIE-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 in
Montreal, where she
got her rst 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 CrossFit
instructor, 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
sh, 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 rst 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 encourages
women to give it a shot. Research CrossFit boxes in your area, most of
them ofer free trials. If you have any concerns, express them to a gym
owner or coach. The important thing is to feel comfortable.
AGE: 27
HOMETOWN: MONTREAL, QC
HEIGHT: 51
WEIGHT: 133
GIG: CROSSFIT ATHLETE AND TRAINER
TOP MOVES: SNATCH, MUSCLE-UP
HEAVIEST DEADLIFT: 305 LB
FOLLOW: @MICHELELETENDRE
Stats
1. Olay Wet
Cleansing Towlettes
Pre-moistened for
quick clean up, these
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even waterproof
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2. Cover Girl Clump
Crusher Mascara
The key to this beauty
must-have is the smart
little brushit pumps
up volume without
leaving clumps for
perfectly separated
lashes. $8, drugstore.
com
3. Aveeno Daily
Moisturizing Lotion
Nourishing and non-
greasy, this lotion is
perfect for dry skin
but is also non-com-
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pores) so you can use
it on your face. $7;
drugstore.com
4. MAC Bronzing Powder
This Rened Golden
shade adds gentle
radiance to any skin
tone. Sweep on cheek-
bones for a sheer,
natural glow. $29;
maccosmetics.com
5. Playtex
Personal Wipes
Sometimes a girl needs
to feel cool and clean
after a crazy workout.
Enough said. $4,
drugstore.com
6. Eos Strawberry
Sorbet Lip Balm
Rich ingredients like
vitamin E and shea
butter keep your lips
soft and smooth. They
had us at 100% natural
and 95% organic. $4;
drugstore.com
7. Listerine Pocketmist
Just a couple of mists
freshens breath for
a clean-mouth feeling.
$5 for two;
drugstore.com
Smashbox Camera Ready BB cream
We love this amazing ve-in-one beauty balm! Its the perfect sheer
foundation for hot summer days, complete with SPF 35. It totally
eliminates and prevents shine all day long. $39, smashbox.com
BATISTE DRY SHAMPOO
Refreshes hair between
washes, no water required.
And the added instant volume
is a major bonus. $8; ULTA.COM
1.
2
3
4
5
6
7
DOVE CUCUMBER
& GREEN TEA
BODYMIST Spritz
on this incredibly cool
and fresh scent for
a quick pick-me-up.
$5, DRUGSTORE.COM
TWO CHICKS
APPROVED!
1
GYM BEAUTY
Post-Sweat SOS
Our beauty experts at Two Chicks and Some Lipstick love these time-saving
essentials for going from hot mess to refreshed in no time flat.
Rock Steady.
Dont let a sports
injury bench you
for the season.
RockTape kinesi-
ology tape treats
a variety of aches
and painsfrom a
pulled hamstring
to shin splintsso
you can stay in
the game. $18-$20;
rocktape.com
Armed Forces.
If your phone
is as integral to
your workout as a
dumbbell, keep it
secure with the Sonic
Boom armband by
Nathan. It features
moisture-wicking
material and a clear
plastic window for
touch-screen access.
$30; nathansports.com
On-the-Go H20
Staying hydrated
is no sweat during
your run or yoga
session with the
Pure Balance
Water Bottle from
Lululemon. The
eco-friendly glass
vessel is wrapped
in silicone to keep
the liquid cool.
$28; lululemon.com
Play On
The Inspire Duro
headphones
from Yurbuds
feature Twistlock
technology and
tangle-proof woven
cord. Translation?
They wont pop out
of your ears or knot
up when youre in
the groove. $49.99;
yurbuds.com
Come Clean
A sweaty workout
wont damage your
favorite sports bra
thanks to Sports
Suds laundry
detergent. This
unique formula
takes care of odors
and bacteria using
residue-free, natural
cleansers.$20.95 for
400 g; sportssuds.com
Ready to Rumble
No need to splurge
on an expensive
massage. The
RumbleRollers
bumps reach deep
muscle tissue to
restore flexibility
and relieve tension.
Its like a massage
therapist at your
fingertips.
$69.95; amazon.com
3
5
4
2
Greater
Goods
GET INTO GEAR
Foolproof your workout with these
smart solutions to tness woes.
3
6
4
1 2 3 4 5 6
CHECKOUT MORE COOL GEAR
AT STRONGFITNESSMAG.COM
SFM
Life
Saver!
Stick it to
muscle pain
1
2
5
cover athlete
I CHANNEL
MY AGGRESSION
AND BRING IT
TO THE GYM.
SHES SUCCESSFUL,
STUNNING, AND HAS THE
BEST LEGS IN THE BIZ,
BUT RACHEL DAVIS MAY
BE THE MOST HUMBLE
WOMAN IN FITNESS.
the
Real
GIRL
BY KIRSTYN BROWN, EDITOR IN CHIEF
PHOTOGRAPHY BY PAUL BUCETA
W
hen Rachel Davis
arrives for her photo
shoot, the energy on
set changes instantly.
Her excitement is
evident her grin
ear-to-ear, framed by
bouncing, girlish ring-
lets and its conta-
gious. At 25 years old,
her youthful beauty
makes her appear
younger than her age,
but her physique is
unmistakably one of a
woman who knows the
meaning of hard work.
I FIGHT AND
WORK FOR
EVERY REP.
I lift, push and pull
until I cant anymore.
She steps in front of the
camera and in the blink
of an eye, transforms
from girl-next-door
into a girl I wouldnt
want to mess with. She
stares down the lens
with unbreakable focus,
and moves in and out of
poses with an ease that
comes only with experi-
ence. Today, she has
brought her A-game:
sculpted, yet feminine
shoulders, a beautifully
dened midsection,
and her signature trait:
solid, quad-popping
legs that would make
a racehorse envious.
One would never guess
that the former gure
competitor, now one of
the top tness models
in Canada, had just
recovered from a brutal
bout of bronchitis that
sidelined her from her
training for two weeks.
At the end of the
day, we call it a wrap
and I sit down with
Rachel to chat about her
journey from a self-
conscious teen who hid
her naturally muscular
thighs, to the woman
gracing our rst cover:
a positive role model
with a successful career,
and about to wed her
high school sweetheart.
Needless to say, shes
loving life. But shes
never forgotten where
she came from.
SFM: How did you
get into tness?
RD: When I was 17, I went
to my boyfriends (now
anc) rst bodybuilding
show and I saw the girls
come out on stage. I loved
the way they looked. Their
bodies were so t but still
feminine. They had abs
and denition in places
I didnt know existed. That
really inspired me and I
knew thats what I wanted
to look like. And I thought
I could.
SFM: What training
style 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 tness
changed since then,
in your opinion?
RD: These days, a lot more
women are looking to get
really t. I think they are
more inspired to train and
learn about nutrition than
ever before.
SFM: What does
your nutrition plan
look like now?
RD: My diet is a lot more
exible. 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 to
maintain balance between
shoots, shows and life. But
this approach to nutrition
helps keeps me sane.
SFM: How has that
afected 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
tness is a big part of me.
Not all of me.
Do you have a strong
support system
around you?
Absolutely. My family
and friends understand
tness is a part of me,
and thats so important.
At the beginning they
didnt know how to
take it and it was much
harder. For my very
rst show I was living at
home and my parents
bought 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 direction
I wanted to go with my
life, they got on board
and they dont buy Ritz
crackers anymore.
NINE TIMES
OUT OF 10,
IM IN A
GREAT MOOD.
FITNESS IS
A BIG PART
OF ME. BUT
ITS NOT
ALL OF ME.
SFM: You seem so
down to earth. How
do you stay so real
in such a demanding
industry?
RD: Everyone always
tells me that and I re-
ally appreciate hearing
it. Ive denitely felt the
pressures of the tness
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 your
childhood like?
RD: I grew up on humble
means, 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 anc, Dorian,
is a competitive
bodybuilder. Are you
ever competitive with
each other?
If hes starting to get in
really good shape and
Im kind of not, Ill be
like, Okay, not cool.
And Ill kick it up a gear,
and vice versa. So I
guess you could say
were competitive, but
its more motivational
than a contest.
I actually enjoy the
battle of the last two reps.
What does strong
mean to you?
To me, being strong is to
be strong willed. That goes
for staying t and knowing
you cant always have cake
when you want it. But it
applies to most things in life,
like money and relationships.
Having will power is having
strength. Thats the
epitome of it to me.
SFM: Has your
approach to tness
changed over these
years?
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.
Leg
day
BARBELL SQUAT
REPS: 12-15 SETS: 4-5
superset 1
Set Up: Load a barbell
in a squat rack with
moderate weight.
Position the bar across
the back of your
shoulders, dismount
the bar, and stand with
feet about shoulder-
width apart. Tighten
your core to support
your lower back.
Action: Push your hips
back and down, keeping
your chest lifted and
a natural arch in your
spine. You knees should
point in the same
direction as your toes.
Lower until your thighs
are parallel (or slightly
lower for more glute
activation) to the floor,
then press through
your heels to return to
standing.
BODYWEIGHT
JUMP SQUAT
REPS: 15
Set Up: Using the same
form as a weighted
squat, squat down low,
with your arms in front
of you for balance.
Action: Explosively
jump straight up into the
air, pushing your arms
down to your sides for
momentum as you jump
up. Sink directly back
into the squat position
as you land.
SCORE
A SICK
LOWER
BODY WITH
RACHEL
DAVISS
OWN
SUPERSET
ROUTINE.
Do you live for leg day? Love a grueling
glutes 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 rst exercise in the superset,
immediately followed by a set of the second exercise.
Rest for one minute then repeat. Complete all sets
of each superset before moving on to the next.
YOU WILL NEED:
BAkB|||
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B|NOH (Ok A S!|| NO
H|OH|k !HAN l&)
ON| S|! O| DUMBB|||S
O| MOD|kA!| \||OH!
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TARGET MUSCLES:
QUADS, O|U!|S,
HAMS!k|NOS,
ADDUO!OkS, ABDUO!OkS,
OA|\|S, |k|O!Ok
S||NA|, ABDOM|NA|S
I LOVE
SQUATS
FOR
ADDING
SHAPE
TO MY
GLUTES.
BARBELL
WALKING LUNGE
REPS: 15-20 PER SIDE SETS: 4-5
DUMBBELL BULGARIAN
SPLIT SQUAT
REPS: 20 PER SIDE SETS: 4
BODYWEIGHT
SPLIT JUMP
REPS: 12 PER SIDE
JUMP ROPE
REPS: 50 ROTATIONS
superset 2
superset 3
Set Up: Place a loaded barbell across
the back of your shoulders and stand
straight with your core engaged.
Action: Take a large step forward with
your right foot. Lower into the lunge
until your left knee almost touches
the 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 pair
of dumbbells, place
your right foot on a
bench (or step) about
two feet behind you.
Action: Lower your
body until your back
knee almost touches
the 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 foot
forward and the other one back with
knees slightly bent. Place your hands
on your hips or clasped in front of you
if needed for balance.
Action: Lower into a deep lunge
so that your and immediately
jump upward, switching legs in the
air so that you land with your left
foot forward and right foot back.
Immediately lower into a lunge as your
land. Repeat quickly, alternating sides.
Action: Grab a skipping rope and complete the
rotations as quickly as you can. Plain and simple.
I USED TO
HATE WEARING
SHORTS
BECAUSE MY
LEGS WERE
BIGGER. NOW
I LIKE IT!
BARBELL HIP THRUST
REPS: 15-20 SETS: 4
BARBELL DEADLIFT
REPS: 15 SETS: 4
superset
4
Set Up: Lie face up on the floor with a weighted barbell
across your hips. You may wish to use a padded bar to
take pressure off your hips, or use lighter weight. Bend
your 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 the
ceiling, squeezing your glutes. Pause at the top of the
movement, then lower back down.
Set Up: Place a
loaded barbell on the
ground and stand
with feet slightly
wider than shoulder-
width, toes under
the bar. Squat down
and grab the bar
with an overhand
or alternating grip,
with your hands just
outside your knees
and arms straight.
Action: Engage your
abdominals. Lift the
bar by straightening
your knees and hips
and coming into a
full upright position,
pulling your shoulders
back at the top of the
movement. Lower
the bar by hinging at
the hips to push them
back and down while
bending your knees
slightly.
+
Still have
stamina?
Grab a kettlebell
and do a few sets
of swings. Rachel
loves to burn
out with this
full-body exercise.

Resolutions?
Who needs em?
With this three-
month meal plan,
the best shape
of your life
starts right now.
BY SHOSHANA PRITZKER, RD, CDN
in the tness world. After
10 months of committing
to a t 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 planning
while delivering bonus t-
ness benets (we're talking
increased energy, muscle
maintenance and fat burn-
ing) for a better body. The
best part? Its exible. The
plan is structured with room
for a few of-plan meals, so
you dont have to miss out
on the holiday cheer.
This progressive 90-day
program starts of semi-low in
calories, but high in satiating
protein, to encourage fat burning
while maintaining your hard-
earned muscle. Over the course
of the program, youll notice
your caloric intake increases
every two weeks to keep your
metabolic furnace red up.
why it
works:
>
THERES A REASON WHY
THE HOLIDAYS ARE DEEMED
THE OFF-SEASON
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 grocery
shopping for the week on
Sunday. Prep as much as
you can in advance, such
as chopping, cooking and
freezing or refrigerating
proper portions.
PRINT AND POST the
plan on your fridge or
memo board. You may
also want to store a copy
in your gym bag or car.
ALWAYS DRINK PLENTY
OF WATER. Carry a
large glass or BPA-free
container of water with
you at all times so you stay
hydrated. And yes, you can
drink black coee and tea.
TIPS FOR SUCCESS:
>
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 bell
pepper, 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 salt
1 tsp of black pepper
3 tbsp lemon juice
cup olive oil
1. Place all marinade ingredients
into a sealable bag. Add
chicken and refrigerate for
1-2 hours (or overnight).
2. Thread chicken on skewers.
If using wooden skewers, be
sure to soak them in water
for at least 30 minutes prior
to grilling.
3. Grill for 10-12 minutes on each
side, or until chicken is cooked
through. Meanwhile, toss
romaine, cucumber, tomato,
peppers, feta and olives in the
lemon juice and olive oil.
4. Remove chicken from grill.
Serve with Greek salad and
tzatziki sauce*.
CHICKEN KABOBS
WITH GREEK SALAD
PREP TIME: AT LEAST 1 HOUR TOTAL TIME:
A1 llA$1 l. h0ll$ MAKES 3 SERVINGS
NUTRIENTS PER SERVING:
Calories: 410, Fat: 18 g, Carbohydrates: 17 g,
1. Start with Week One. For convenience,
Monday, Wednesday and Friday you will
eat the same meals. Same with Tuesday,
Thursday and Saturday.
2. On Sunday, choose to follow either day.
3. When Week Two begins, you will follow
new sets of meals. Again, you can
choose either day on Sunday.
4. At the end of the second week two, go
back to the start and repeat Week One,
then Week Two for a total of one month.
5. Repeat this pattern for Month Two and
Month Three or for as long as you like.
6. FLEX DAYS: Enjoy a dinner out, weekend
brunch or a holiday treat by swapping
out one meal a week to incorporate an
o-plan meal of your choice. Hey, you
gotta live, right?
HOW TO DO IT:
>
1 8 oz container of plain
non-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 a
food processor or blender.
Blend until smooth. Store
in refrigerator.
*Tzatziki Sauce
TOTAL TIME: 10 MINUTES
MAKES 8 SERVINGS
THESE PROVIDE
ONE-THIRD OF YOUR DAILY
VALUE OF VITAMIN B6,
WHICH HELPS CONVERT
PROTEINS INTO MUSCLE-
BUILDING AMINO ACIDS!
Calories: 34, Fat: 2 g
Carbohydrates: 2 g
1 cup whole-wheat pastry flour
1 cup oat flour (or ground
whole oats)
2 tsp baking powder
tsp baking soda
tsp salt
4 tbsp chilled unsalted butter,
cut into small pieces
1 egg, slightly beaten
1 tsp vanilla extract
cup light butter milk
1 cup strawberries, sliced
Optional: 2 tbsp Truvia
Sugar Blend
GLAZE
2 tbsp natural peanut butter
5-6 tbsp skim milk (or
unsweetened milk substitute)
SKINNY STRAWBERRY SCONES
WITH PEANUT BUTTER GLAZE
PREP TIME: 25 MINUTES TOTAL TIME: 40 MINUTES MAKES 8 SERVINGS
Calories: 263, Fat: 10 g, Carbohydrates:
37g, Fiber: 4 g, Protein: 9 g
>
MONDAY,
WEDNESDAY,
FRIDAY
MONDAY,
WEDNESDAY,
FRIDAY
TUESDAY,
THURSDAY,
SATURDAY
TUESDAY,
THURSDAY,
SATURDAY
BREAKFAST SNACKS LUNCH SNACKS DINNER
NUTRITION
TOTALS
Scramble 4 egg whites
+ 1 cup spinach + cup
chopped tomato; top
with cup nonfat feta
cheese. Serve with
cup dry oatmeal
cooked in water + 3
sliced strawberries.
4 hard-boiled egg
whites + cup diced
avocado on 1 small
whole-grain english
mufn + 2 slices fresh
tomatoes; salt and
pepper
4 scrambled egg whites;
cup dry oats cooked
in water + 8 blueberries
+ 14 raw almonds;
grapefruit
Breakfast Smoothie: 1
scoop vanilla whey protein
powder + cup dry oats
+ cup skim milk +
frozen banana + cup
frozen berries + cup
fresh kale or spinach +
ice; blend until smooth
6 oz plain nonfat greek
yogurt + sliced peach
grapefruit; 14 raw
almonds
1 banana + 6 oz plain
nonfat Greek yogurt
1 apple; 1 part-skim
mozzarella string cheese
Chopped Salad: 2 cups
romaine lettuce + 3 oz
grilled chicken + cup
each: chopped tomato,
cucumber, carrots and
celery + 2 tbsp slivered
almonds + 1 tbsp
balsamic vinegar
Pasta Salad: Combine 1
can low-sodium tuna +
cup cooked whole-
grain pasta noodles +
cup steamed chopped
broccoli + cup
steamed chopped
carrots + 1 tbsp black
olive pieces + 1 tbsp
nonfat italian dressing
Grilled Cheeseburger
Avocado Wrap
*see recipe
1 can low-sodium tuna
in water mixed with
avocado in a low-calorie
whole-grain wrap; top
with 1 romaine lettuce
leaf + 2 slices tomato;
1 cup red grapes
1 apple + 2 tbsp natural
peanut butter
1 cup nonfat cottage
cheese + 1 fresh
peach sliced
3 whole-grain rice cakes
+ 14 raw almonds
grapefruit;
14 raw almonds
Chicken Quesadilla
*see recipe
4 oz grilled chicken;
cup brown rice;
1 cup steamed broccoli;
2 cups romaine lettuce
+ 5 baby carrots + 2
slices tomato + 1 tbsp
olive oil + 1 tbsp
balsamic vinegar
4 oz grilled salmon +
1 cup grilled vegetables
(eggplant, zucchini,
squash) drizzled with
1 tsp olive oil + 1 tsp
balsamic vinegar; 1/3
cup brown rice
4 oz grilled Salmon;
12 grilled asparagus
spears; 1 cup mixed
greens salad topped
with 1 tbsp balsamic
vinegar + 1 tsp olive oil
CALORIES: 1463;
PROTEIN: 133G;
CARBS: 134G;
FAT: 46G
CALORIES: 1564;
PROTEIN: 136G;
CARBS: 162G;
FAT: 49.3G
CALORIES: 1535;
PROTEIN: 119G;
CARBS: 139G;
FAT: 57.6G
CALORIES: 1507;
PROTEIN: 134G;
CARBS: 156G;
FAT: 43.9G
MONTH ONE
1. Preheat oven to 375 F.
In a large bowl, combine
flour, sugar, baking
powder, baking soda
and salt.
2. Add the butter to the
mixture. Using a pastry
cutter or two knives, cut
the butter in the flour,
forming coarse pieces.
3. In a small bowl, whisk
together the buttermilk,
vanilla extract and egg
and add to the flour. Mix
with a fork.
4. Add strawberry slices
and mix gently into a
dough
5. Transfer the dough to
a floured surface and
flatten into a circle. Cut
into 8 wedges.
6. Place the wedges on a
prepared baking sheet
(lined with parchment
or spray with cooking
spray) and bake for
14-16 minutes.
7. Remove and let cool on
a wire rack. Soften the
peanut butter in a small
saucepan over medium
heat. Add milk and stir
until smooth. Drizzle over
cooled scones. Serve.
WEEKS TWO AND FOUR
WEEKS ONE AND THREE
>
MONDAY,
WEDNESDAY,
FRIDAY
MONDAY,
WEDNESDAY,
FRIDAY
TUESDAY,
THURSDAY,
SATURDAY
TUESDAY,
THURSDAY,
SATURDAY
NUTRITION
TOTALS
Veggie Scramble: 3 egg
whites + 1 whole egg
scrambled with cup
each: chopped yellow
onion, spinach, tomato,
mushrooms; 1 light
whole-grain english
mufn; sliced avocado
Breakfast Burrito: 1
small whole-grain wrap
+ 1 wedge Laughing Cow
cheese (Light Queso
Fresco & Chipotle
avor) + 4 egg whites
scrambled + 2 tbsp salsa
+ cup black beans +
cubed avocado
1/3 cup dry oats cooked
in water + 8 blueberries
+ 14 raw almonds;
grapefruit
grapefruit;
14 raw almonds
1 hard-boiled egg; cup
hummus; cup each
carrot sticks, sliced bell
peppers, cucumbers
and celery sticks.
Quinoa Parfait:
cup cooked quinoa
layered with 6 oz plain
nonfat Greek yogurt +
sliced banana +
cup blueberries + 1
tbsp walnut pieces
1 banana + 6 oz plain
nonfat Greek yogurt
Pasta salad: Combine
1 can low-sodium tuna
in water + cup cooked
whole-grain pasta noodles
+ cup steamed chopped
broccoli + cup steamed
chopped carrots + 1 tbsp
black olive pieces + 1 tbsp
nonfat italian dressing
3 oz grilled chicken
breast + 2 cups mixed
green salad + sliced
avocado + 1 tbsp
balsamic vinegar + 2
tbsp dried cranberries
Turkey Wrap: 1 tbsp
hummus on 1 small
whole-grain wrap + 5
slices deli turkey breast
+ 1 leaf of romaine
lettuce + 2 slices
tomato; 1 cup red
grapes; baby carrots
Grilled Cheeseburger
Avocado Wrap
*see recipe
cheese + 1 fresh
peach sliced
Tropical Cottage
Cheese: 1 cup nonfat
cottage cheese +
cup each fresh mango
and pineapple, chopped
+ 2 tbsp walnuts pieces
3 whole-grain rice cakes
+ 14 raw almonds
cup brown rice; 1 cup
steamed broccoli; 2
cups romaine lettuce +
5 baby carrots + 2 slices
tomato + 1 tbsp olive
oil + 1 tbsp balsamic
vinegar
4 oz grilled or broiled
salmon with dill sauce
(use leftover Greek
tzatziki sauce) over
1 cup steamed spinach
and cup cooked
quinoa
4 oz grilled salmon + 1
cup grilled vegetables
balsamic vinegar; 1/3
cup 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 Strawberry
Scone with Peanut
Butter Glaze* and 6 oz
Greek yogurt OR
1 scoop protein powder
mixed with water)
*see recipe
14 raw almonds OR 1
100 calorie pack Cocoa
Roast, dark chocolate
avor almonds
cup green beans;
1 medium baked
sweet potato
3 oz grilled chicken,
diced
oz walnut pieces
apple, diced
4 red grapes, halved
3 tbsp plain nonfat Greek
yogurt
2 slices whole-grain
bread
CHICKEN WALDORF
SALAD SANDWICH
TOTAL TIME: 10 MINUTES MAKES 2 SERVINGS
1. In a bowl, combine
the first five ingredients.
Spoon half the mixture
onto one slice of bread.
Top with romaine lettuce
and second slice of bread.
Calories: 392, Fats: 13 g,
MONTH TWO
WEEKS ONE AND THREE
GET MORE SATISFYING RECIPES AT STRONGFITNESSMAG.COM SFM
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 wheat
tortillas or wraps
4 slices of tomato
4 romaine lettuce leaves
1. In a large bowl mix beef with
dry ingredients. Form into
4-oz rectangular shaped
burgers and set aside.
2. Heat a covered grill to
medium heat. Cook burgers
for 7 minutes a side, or until
cooked (160 F).
3. Spread avocado onto the
wrap and place 1 piece of
lettuce, tomato, and cheese
on top. Add burger patty and
fold the wrap over the filling
(like a burrito). Place back
on the grill, fold side down
for a minute, flip and cook an
additional minute. Serve.
GRILLED
CHEESEBURGER
AVOCADO WRAP
PREP TIME: 15 MINUTES
TOTAL TIME: 30 MINUTES
MAKES 4 SERVINGS
Calories: 473, Fats: 25 g
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-grain
tortilla
1 wedge Laughing Cow
cheese (Light Queso
Fresco & Chipotle flavor)
CHICKEN QUESADILLA
PREP TIME: 10 MINUTES TOTAL TIME: 20 MINUTES MAKES 1 SERVING
1. Sautee veggies over medium-high heat
until soft and onions are translucent. Add
chicken and season with salt and pepper.
2. Lower heat, cover and cook until chicken
is heated through (approximately two
minutes). Remove mixture from pan
and set aside.
3. Spread cheese onto the tortilla and place
cheese-side up into the heated skillet.
Add chicken and veggie mixture and
fold over, pressing softly. Cook 30-60
seconds or until slightly browned.
4. Flip over and cook for another 30-60
seconds. Remove, cut into two and serve.
Calories: 322, Fat: 7 g, Carbohydrates: 21 g,
Fiber: 8 g, Protein: 39
>
MONDAY,
WEDNESDAY,
FRIDAY
MONDAY,
WEDNESDAY,
FRIDAY
TUESDAY,
THURSDAY,
SATURDAY
TUESDAY,
THURSDAY,
SATURDAY
NUTRITION
TOTALS
1 Skinny Strawberry
Scone with Peanut
Butter Glaze* and 6 oz
Greek yogurt OR 1 scoop
protein powder mixed
with water) *see recipe
Breakfast Sandwich:
4 hard boiled egg
whites (discard yolks)
+ cup diced avocado
+ 1 small whole-grain
english mufn + 2 slices
fresh tomatoes + salt
and pepper
Breakfast Burrito: 1
+ 1 wedge Laughing Cow
cheese (Light Queso
Fresco & Chipotle
avor) + 4 egg whites
scrambled + 2 tbsp salsa
+ cup black beans +
cubed avocado
1 hard-boiled egg; cup
hummus; cup each
carrot sticks, sliced bell
peppers, cucumbers
and celery sticks.
1 scoop whey protein
powder mixed with wa-
ter; 2 whole-grain rice
cakes + 2 tbsp natural
peanut butter
Tropical Parfait:
6 oz plain nonfat Greek
yogurt layered with
cup fresh cubed mango
+ sliced banana + 2
tbsp cashew pieces
Quinoa Parfait:
cup cooked quinoa
layered with 6 oz plain
nonfat Greek yogurt
+ sliced banana +
cup blueberries + 1 tbsp
walnut pieces
3 oz grilled chicken
breast + 2 cups mixed
green salad + sliced
avocado + 1 tbsp
balsamic vinegar + 2
tbsp dried cranberries
4 oz grilled salmon; 1
cup grilled vegetables
balsamic vinegar;
cup brown rice; cup
blueberries
Turkey Wrap-up: 1
with 1 wedge Laughing
Cow cheese (Light
Creamy Swiss avor) +
5 slices smoked turkey
+ thinly sliced pear
+ 2 leaves romaine or
arugula lettuce; 1 cup
baby carrots
Turkey Wrap: 1 tbsp
hummus on 1 small
whole-grain wrap +
5 slices deli turkey
breast + 1 leaf of
romaine lettuce + 2
slices tomato; 1 cup
red grapes
Tropical Cottage
Cheese: 1 cup nonfat
cottage cheese + cup
each fresh mango and
pineapple, chopped + 2
tbsp walnuts pieces
cheese + 8 strawberries
+ 2 tbsp cashew pieces
2 hard-boiled eggs;
grapefruit; 14 almonds
14 raw almonds OR 1
100 calorie pack Cocoa
Roast, dark chocolate
avor almonds
4 oz Grilled or broiled
salmon with dill sauce
(use leftover Greek
Tzatziki sauce) over 1
cup steamed spinach and
cup cooked quinoa
Spaghetti Squash
with Shrimp Alfredo
*see recipe
4 oz grilled sirloin;
cup brown rice; 1
cup steamed broccoli
cup green beans;
1 medium baked sweet
potato
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 THREE
WEEKS ONE AND THREE
4 wedges Laughing Cow
cheese (Light Creamy
Swiss flavor)
cup plain non-fat
Greek yogurt
cup parmesan or
Romano cheese, grated
pepper to taste
1 tbsp fresh basil,
chopped
24 jumbo shrimp
1 gourd spaghetti
squash, cooked
SPAGHETTI SQUASH
WITH SHRIMP ALFREDO
PREP TIME: 10 MINUTES TOTAL TIME: 1 HR 15 MINUTES MAKES 4 SERVINGS
1. In a saucepan, heat cheese wedges
on 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 of
the 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 cooking
spray and saut shrimp. Season with
salt and pepper to taste. Cook for
1-2 minutes per side or until pink and
cooked through.
4. Add fresh basil to the sauce, stir, and
remove from heat. Serve 1 cup of
spaghetti squash topped with 2 tbsp
sauce and 5-6 shrimp.
NUTRIENTS
PER SERVING:
Calories: 237, Fat: 4 g,
Fiber: 2 g, Protein: 33
WEEKS TWO AND FOUR
cup bran cereal +
cup skim milk (or
unsweetened milk
substitute); grape-
fruit; 14 almonds
HOW TO COOK SPAGHETTI SQUASH:
>
In the oven, cook whole for 45-55 minutes at
375 F. Or cut squash in half (lengthwise). Scrape
out the seeds with a spoon or knife. Bake rind
side up for about 30 minutes at 375 F.
In a Microwave, cut squash in half, remove
seeds and pulp. Microwave rind side up for
6 to 8 minutes. Let squash stand a few
minutes afterward as its extremely hot.
get your get your
strong on strong on
COMING TO A CITY NEAR YOU
BOOTCAMP
SEMINARS
TRAINING
PHOTO SHOOTS
MEET & GREETS
CHECK IN AT STRONGFITNESSMAG.COM FOR MORE INFORMATION
FEATURING

BUILD A BULLETPROOF
CORE WITH TRAINING
THAT GOES ABOVE
AND BEYOND THE
STANDARD CRUNCH.
A STRONG, sculpted midsection is more
than just the trademark of a dedicated
athlete. It is the bodys support system
a stable foundation on which you can rely
for balance, flexibility and power. It is the
source from which nearly all movements
originatenot just crunching or twisting
which is why your core routine should test
your abdominals in a multitude of ways.
WORKOUT BY LORI HARDER, TRAINER PHOTOGRAPHY PAUL BUCETA
Hit your abdominals
from every angle with
these advanced exercises
from tness model and
trainer, Lori Harder.
You are recruiting so
many muscle groups and
every part of your core by
doing these exercises,
she says. The result? A
strong trunk that helps
you through your entire
workout, no matter what
the activity.
You can incorporate
these moves into your
existing strength-training
workouts, or do them as
a challenging circuit rou-
tine by performing one
set of each exercise in
succession, rest for two
minutes, then repeat for
a total of three rounds.
Think youre elite? Aim
for four times through.
HOW TO
DO IT...
Cross-Body
MOUNTAIN
CLIMBER
REPS: 15 PER SIDE
Set Up: Start in a push-up
position with your hands on
a bench, directly beneath
your shoulders. Straighten
your legs out behind you.
Action: Tighten your core
as you bring your right knee
up and across your body
towards your left elbow. Re-
turn to the start position and
repeat with the opposite leg.
PICK UP THE PACE:
add a cardio element
to this move by
performing it quickly.
YOU ARE RECRUITING SO MANY
MUSCLE GROUPS AND EVERY PART
OF YOUR CORE BY DOING THESE
EXERCISES, SAYS LORI.
THE RESULT? A STRONG
YOUR ENTIRE WORKOUT, NO
MEDICINE BALL
VJACK KNIFE
REPS: 30
SET UP: Holding a light medicine
ball, lie flat on your back with your
legs extended and arms stretched
overhead.
ACTION: Sit up quickly, bringing the
ball straight out in front of your
chest, while simultaneously kicking
your feet out to the sides, so your
legs form a wide v shape. As you
bring your torso up to meet your
legs, reach it forward between your
legs. Lower back to the starting
position with legs together and ball
extended overhead.
DUMBBELL REVERSE
CRUNCH PULLOVER
REPS: 15
SET UP: Lie faceup on are bench (or
on the floor) holding one end of a
10-20 lb dumbbell with both hands,
palms facing up. Extend your arms
so the dumbbell is above your face,
and raise your legs so your feet point
towards the ceiling.
ACTION: Keeping your lower back
pressed into the bench, tighten your
core and simultaneously lower your
arms and legs until they a parallel
to the ground without touching the
bench. If needed, keep a slight bend
at the knees and elbows for back
support. Return to the start.
MEDICINE BALL
PLANK JACKS
REPS: AS MANY AS YOU CAN
SET UP: Get into a high-plank
position with both hands on a
medium-sized medicine ball, feet
wider than shoulder width apart and
core engaged to maintain balance.
ACTION: Keeping your legs straight,
jump your feet together behind you
then back out again, like a jumping
jack. Repeat for 45 seconds.
PLANKING KNEE PULL
REPS: 20
SET UP: Get into a high-plank position
on a slippery surface, such as tile or
hardwood, with your feet on a towel.
ACTION: Keeping your core tight,
slide your feet in towards your torso,
bringing your knees as close to your
chest as possible, then slide your feet
straight back to the starting position.
A SOLID
midsection improves
posture and supports
the lower back,
preventing injury.
TRUNK THAT HELPS YOU THROUGH
MATTER WHAT THE ACTIVITY.
WRITTEN BY GILLIAN MANDICH, BHSC., MSC.
ONE OF THESE SNEAKY
SABOTEURS COULD BE
KEEPING YOU IN A RUT.
HOW TO TUNE UP
YOUR HEALTH AND
GET BACK TO THE TOP
OF YOUR GAME.
Chronic
Stress
Our bodies benet from
stress in small doses, but
being in a constant state
of ight or ght can lead
to a list of consequences,
including lackluster
workouts and poor results.
For starters, chronic stress
lowers anabolic hormones
(such as testosterone and
insulin) that stimulate
protein synthesis and mus-
cle growth, and increases
catabolic hormones (such
as cortisol and progester-
one) that contribute to
muscle degeneration. In
simpler terms: stress can
actually cause a decrease
in muscle mass.
Is this you? Stress mani-
fests in diferent forms and
in a variety of cognitive,
physical, and behavioural
ways. Negative efects of
chronic stress could be anx-
iety, nervous habits such
as nail biting or pacing,
fatigue, irritability, frequent
illness, digestive issues, and
even loss of sex drive.
You show up for your workout
everyday, give it 110 percent, and
follow it up with a healthy meal.
But you know it takes more than
consistent workouts and nutrition
to perform at your best. If youre
seeing signs of a tness rut, such
as struggling through workouts you
would usually rock, recovering at
a snails pace or no longer seeing
results, the reason isnt always in
front of your face. If your tness is
suering, perhaps one of these ve
health concerns is the root cause
of your workout woes:
When it comes
to staying t,
youre dialed
into the lifestyle:
What to do: Find a healthy
outlet. Journaling, taking
walks in nature, creating
realistic 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 ones
life, 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 position
with 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 the
top of the inhale, pause,
then exhale slowly and
completely. At the bottom
of the exhale, pause. Repeat
for ve to 30 minutes.
World War Z may not have
been far from reality: Ac-
cording to research, one
third of us are walking
zombies. A report from
the US Centers for Disease
Control and Preventions
showed that more than 40
million Americans crash for
less than six hours a night.
Although you may think
you can train your body to
function on just a few hours
of shuteye, the reality is
that sleep is necessary to
keep your brain and body
performing optimally and
for the body to repair and
rebuild muscle. Chronic
sleep deprivation leads to
decreased glucose metabo-
lism (the primal source of
energy in the body), as well
as elevated levels of the
stress hormone cortisol, and
decreased human growth
hormone, which is required
for tissue repair.
Is this you? Signs of sleep
deprivation include waking
up after a typical nights
sleep not feeling restored
and refreshed, feeling tired
or sluggish throughout the
day, memory problems, or
trouble concentrating.
What to do: Make time to get
quality shuteye. Sleeping
eight hours a night will
improve overall well-being,
says family physician Mike
Hart, MD. It also decreases
the chances of acquiring
serious medical illnesses like
breast cancer and heart dis-
ease. Try to nish workouts
before 6 p.m., he suggests.
Late workouts stimulate the
adrenals and wreak havoc on
the bodys ability to sleep.
Sometimes referred to as a
repeat injury, recurring
injuries can arise even when
youve modied your tness
regime or taken time of to
allow an injury to heal, and
then returned to your nor-
mal routine. Ninety-nine
percent of injuries I see are
chronic, repetitive injuries
that arise from the same
scheduled, consistent work-
outs, says top tness expert
and coach, Ben Greeneld.
They are of particular
concern because they tend
to escalate in severity, and
are detrimental to long term
tness (leading to months
of missed workouts and
permanent pain and injury
later in life).
Is this you? Youve tried to
achieve a previous level of
performance too quickly
after returning from an
injury, and are experiencing
similar discomfort or more
intense pain at the same site
in the body.
What to do: Ease back into
your routine. Its easy to get
stuck in injury cycles when
you dont change up your
tness program to accom-
modate the problem, notes
Greeneld. It can be psy-
chologically uncomfortable
to step outside of the com-
fort zone of our routine,
he says. We have to break
the cycle somehow and nd
other things that satisfy our
movement craving. Return-
ing from a running injury?
Greeneld suggests trying a
few weeks of aqua jogging,
mobility exercises, and yoga
instead of pounding the
pavement right away.
Sleep
Deprivation
Recurring Injury
DID YOU KNOW? JUST ONE WEEK OF ABNORMAL SLEEPING
HABITS CAN DRAMATICALLY AFFECT THE ACTIVITY OF GENES ASSOCIATED
WITH STRESS RESPONSE, IMMUNITY AND INFLAMMATION.
Chronic stress lowers
anabolic hormones that
stimulate muscle growth
Hydration is critical to
achieve optimal tness,
especially for active individ-
uals. Dehydration can wreak
havoc on your performance
by decreasing your sweat
rate and blood volume, as
well as raising your core
temperature and muscle-
glycogen use. A recent
study from the University
of Connecticuts Human
Performance Laboratory
found that even mild dehy-
dration (1.5 percent loss of
body uid 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 yellow
indicates you need to drink
up. The clearer, the better.
What to do: Dont get thirsty.
If youre feeling even a bit
parched, youre already up
to two percent dehydrated,
and may start to experience
the cognitive efects of dehy-
dration. Break the day into
four blocks of time (wake up
to mid-morning, mid-morn-
ing to lunch, lunch time to
mid-afternoon, and mid-
afternoon to evening) and
drink 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
H
2
0
A ve percent
loss of total
body weight in
H20 decreases
optimal work
capacity by up
to 30 percent.
Its hard to
workout
when youre
dried out.
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 that
contain 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 can
squash your tness eforts
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 ow, 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 the
ingredients. Avoid products
containing partially hydro-
genated oils, high-fructose
corn syrup, and articial
coloring and avors. Look
for whole grains, nuts, and
natural sweeteners (such as
organic honey or pure maple
syrup). If it has at least ve
grams of ber (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 ve health concerns have in common?
They can all cause inflammationthe bodys
immune response to injury and irritations.
Acute vs. Chronic
A brief response to harmful stimuli
is known as acute inflammation,
and is the bodys initial attempt
at self-protection and repair. If
unresolved, acute inflammation
becomes chronic, which can
impair performance by damaging
healthy muscle and tissue cells,
inhibiting the healing process,
slowing recovery time, and
limiting your tness 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, seeking
medical advice is your best bet.
2. UP YOUR ANTIOXIDANTS. Fruits
and vegetables are packed
with phytonutrients that can
help reduce inflammation.
3. EAT YOUR FAT. Healthy
omega-3 fatty acids from
sh, nuts and seeds have
been shown to help minimize
chronic inflammation.
4. SLEEP IT OFF. Allow your body
to fully repair by aiming for
eight hours of rest.
5. POP A PILL. A low dose of
Aspirin is a time-tested remedy
for pain and inflammation. Ask
your doc if this option is right
for you.
What you can do:
All-natural
doesnt
always mean its
all healthy

Some health
foods can
squash your
tness effects
by causing
energy crashes.
M
O
D
E
L

C
A
R
L
E
E
N

L
A
W
T
H
E
R

H
A
I
R

&

M
A
K
E
U
P

M
A
R
I
S
S
A

C
L
E
M
E
N
C
E
HIT EVERY
MUSCLE WITH
THIS HYBRID
ROUTINE OF
RESISTANCE &
FUNCTIONAL
TRAINING.

ROUTINE BY TOMMY CALDWELL, TRAINER, COACH AND FOUNDER
OF HYBRID TRAINING CORP | PHOTOGRAPHY BY PAUL BUCETA
There is no shortage of tness 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 recruited
a 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. Kettlebells
are 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 buer bod to match.
You can do this workout one of two
ways: Either do each exercise in order,
completing all sets before moving on to
the next move, or, perform the entire
thing once through as a circuit, resting
for 60 seconds between exercises. Once
youve completed one round, rest up to
two minutes, before repeating the whole
circuit from the top. Repeat for up to
ve rounds.
WARM UP: Limber up with a few minutes
of light foam rolling and joint-specic
mobility exercises, such as rotating the
ankles, hips, shoulders and wrists.
YOU WILL NEED: One to two resistance
bands, depending on if you prefer vary-
ing degrees of tension, and a medium-
sized kettlebell (approximately 15 LB).
TIMES PER WEEK: Perform this routine
two to three times a week and you
should start noticing results by the
end of four weeks.
HOW
TO DO
IT:
Kettlebell
Swing
Reps: 16-20 Sets: 3-4
SET UP: Stand with
feet about shoulder-
width apart, holding
the kettlebell with
two hands in front of
your body with arms
extended downwards.
ACTION: Bend your
knees slightly and
push your hips back
to drive the kettlebell
down between your
upper thighs. Use your
glutes and hips to
power the kettlebell up
to eye level. Maintain
a positive arch in the
spine and keep your
shoulder blades back.
Band Pull
Apart
Reps: 12-16 Sets: 3-4
SET UP: Stand
holding one end of
the band in each
hand. Extend your
arms straight out in
front of you and lock
your elbows. There
should be a bit of
tension in the band.
ACTION: Pull the ends
apart, pushing your
chest towards the
band. Squeeze your
shoulder blades
together at the end
of the movement
before returning to
the starting position.
THIS IS ONE
OF THE BEST
EXERCISES
FOR BUILDING
UPPER BACK
STRENGTH.
This is a fantastic
alternative to barbell
front squatting.
It is great for
developing quad
and core strength.
THE SWING
IS EXCELLENT
AT BUILDING CORE
STABILITY, HIP
STRENGTH AND
REINFORCING
PROPER
MOVEMENT
PATTERNS.
Kettlebell
Front Squat
Reps: 8-10 Sets: 3-4
SET UP: Stand with feet
shoulder-width apart, holding
the handle of a kettlebell close
to your chest with both hands.
ACTION: Push your butt
back and down to lower into a
squat. Go as deep as you can
while keeping your chest lifted
and spine neutral, then press
through your heels
to return to standing.
CHIN-UPS
ARE PROBABLY
THE BEST
UPPER-BODY
EXERCISE
OUT THERE.
BUT FOR A
LOT OF WOMEN
IT CAN BE
DIFFICULT.
Band-
Assisted
Chin-Up
Reps: 4-7 Sets: 4-6
SET UP: Secure a band
around a chin-up bar
and place one knee
inside the loop. Hold
the bar with a narrow,
supinated grip (palms
facing you). Extend
your arms so you are
in a dead hang below
the bar, but keep your
shoulders and upper
back engaged.
ACTION: Squeeze
your shoulder blades
together to initiate the
movement, then pull
aggressively upwards
using your arms.
When your chest is
as close to the bar
as possible, hold for
a half second, then
slowly lower back to
the bottom.
TO EFFECTIVELY
PULL UP YOUR
OWN BODY-
WEIGHT, BAND
ASSISTANCE IS
AN EXCELLENT
SOLUTION.
THRUSTERS ARE ONE OF THE BEST FULL-BODY MOVEMENTS.
ISOLATING THE WEIGHT TO ONE SIDE OF THE MOVEMENT ADDS AN
ADDITIONAL NEED FOR CORE ACTIVATION AND STABILITY.
Single-Side Thruster
Reps: 8-12 per side Sets: 3
SET UP: Hold the
kettlebell tight to your
chest in your right
hand, tucking your
elbow so it is directly
below the weight.
Keep your left arm
at your side or place
your hand on your hip
for added balance.
ACTION: Push your
hips back and lower
into a squat, keeping
your chest lifted and
a positive arch in your
lower back. At the
bottom of the move-
ment, press through
your heels to return to
standing, while driving
the kettlebell over-
head into a shoulder
press. Using control,
lower the weight back
to your shoulder, then
go directly back into
a squat. Complete all
reps on the right,
then switch sides.
CAST -
IRON
CORE
Need another reason
to swing some iron?
How about a stronger
six pack? In a recent
study sponsored by the
American Council on
Exercise (ACE), when
relatively t subjects
participated in a one-
hour kettlebell class
twice per week, their
abdominal core strength
increased by 70 percent
after eight weeks.
Walking Band
Abduction
Reps: 12-16 per side Sets: 2-4
SET UP: Place one foot in the loop
of the band. Twist the band to
make a cross and place your other
foot in the second loop. Stand with
feet shoulder-width apart so there
is a bit of slack in the band.
ACTION: Bend your knees
slightly and take a big step to
the right. Bring your left foot in
towards your right foot and take
another large step to the right.
Alternate sides every two steps if
your space is limited, otherwise,
complete all reps to the right,
then change direction.
Band abduction is used to activate
and stabilize the hip and glute area,
which is a key element in developing
lower-body strength.
Cabbage and canned sh may not be the most popular choices for t foodies, but before you make a face or
turn the page, hear us out: Snubbing sauerkraut and sardines could be doing your health a disservice. Open
your mind to the benetsand even potential healing powersof these superfood mists. After all, you never
know until you try.
FOUR HEALTHY FOODS YOU
SHOULD QUIT AVOIDING.
SAUERKRAUT
It doesnt have the sexiest name, but sauerkraut (fermented cabbage) has a ton
of attractive qualities. This low-calorie condiment is actually a huge promoter of
digestive health thanks to friendly bacteria called lactobacilli, which is created
during the fermentation process. Its also loaded with vitamin C and minerals such
as iron, calcium, and potassium, and has even been linked to cancer prevention.
SNEAK IT IN:
You dont need much to
reap the benets. Add a
few tablespoons to
salads and sandwiches,
or stir into soups.
TRY: Bubbies Old
Fashioned Sauerkraut.
Adjust Your Food
BROCCOLI
You may have spit it in your napkin as a kid,
but if youre still turning up your nose at
broccoli, its time to grow up. A king of the
cabbage family, broccoli rules when it comes
to disease prevention, thanks to cancer-
ghting compounds and anti-carcinogens,
as well as anti-inflammatory properties that
can help lower your risk of heart disease. If
you dont include dairy in your diet, broccoli
is a go-to source of calcium, a vital mineral
for bone health.
SNEAK IT IN:
Pure or process
and toss it into
soups and sauces,
or hide it under a bit
of melted cheese.
SPAGHETTI
SQUASH
Its not just for health
nuts and carbophobics.
Spaghetti squash is
a surprisingly satisfying
and macronutrient-packed
alternative to regular
pasta. Its packed with
immunity-boosting
vitamins A and C, as well
as ber, but for less than
50 calories per cup
compared to wheat pasta,
which clocks in at more
than 200 calories per cup.
SARDINES
Its time to think outside the tuna can, because
sardines are superstars when it comes to
heart-protecting omega-3 fatty acids, packing
way more per serving than salmon and tuna.
Sardines are also one of the few food sources
of vitamin D, providing about 40 percent of
your daily value of the sunshine vitamin in
just three ounces.
A 2013 study found that sulforaphane, a
compound released when eating broccoli,
could be a key to keeping arthritis at bay.
TIP: Sardines with bones and
skins deliver more calcium.
SNEAK IT IN:
Pure sardines into
homemade salad
dressings, or hide the
shy avor by sauting
in olive oil and garlic,
and tossing in a salad.
SNEAK IT IN:
Top as you would
pasta, with sauted
veggies, ground
meat or tomato
sauce. For cooking
instructions and a
recipe, flip to page 47.
SPRINTING TO
THE FINISH
JUST GOT A
LOT TOUGHER
WORKOUT BY SANDRA COMPTON, HEALTH AND FITNESS COACH
LOOKING TO BOOST YOUR SPEED,
STRENGTH AND CONDITIONING?
SWITCH UP YOUR FLAT-SURFACE
SPRINTS AND AIM FOR HIGHER GROUND.
No woman built up her
biceps by just curling
her st over and over again,
but put a dumbbell in her hand
and Spaghetti Arms become
Guns of Glory. The point?
Adding resistance gets you
results. So, why are you still
sticking to at terrains when
you sprint?
MODEL EMILY PANTALEO MAKEUP & HAIR LORI FABRIZIO USING TRESEMME HAIR CARE/R.E.D LIFESTYLE
How to: Take a large step
uphill with your right leg and
come into a lunge, slightly
bending your left knee and
lowering it towards the
ground. As you come up to
standing, immediately step
forward with your left leg
and repeat the movement
on the other side. Repeat
the entire way up the hill.
Football
Shuffle
Sprint
Walking
Lunge
If
improved power and speed are
what youre after, its time to ditch
easy street and head for the hills
with this challenging combo of
cardio and strength training. The
resistance from the incline builds
muscle in your calves and thighs,
while the high intensity intervals
turn your body into a fat-scorching
inferno. Hills also provide the add-
ed benet of strengthening your
hip exors and Achilles tendons
but are a lot kinder to your joints
than at-surface sprints. Theres
no doubt about it, this routine will
rev your heart rate and leave your
quads begging for mercy. But the
results will be worth the climb.
HOW TO DO IT
FIND A HILL of moderate height
and incline. It should be challeng-
ing without burning you out on the
rst set, so do a test run to make
sure its not too steep or high.
WARM UP with a light jog or
skipping for ve minutes and
some dynamic stretches to get
the blood owing.
PERFORM FIVE SETS of each drill
before moving on to the next one.
Once at the top of the hill, walk
back down slowly for up to one
minute. This is your recovery
period. Times per week: 1-2
HOW TO: Taking small, quick
steps, sprint straight up the hill
on the balls of your feet. Pump
your arms at your sides for
added momentum and balance.
A RECENT STUDY
OUT OF NEW
ZEALAND FOUND
WHEN RUNNERS
INCORPORATED HILL
INTERVALS INTO THEIR
TRAINING ROUTINES
THEY IMPROVED THEIR
5K RACE TIME BY
TWO PERCENT.
HELLISH
HILLS
Conquering this
routine will not
only improve your
tness on at
ground, it may
give you an edge
should you ever
come across
one of these infa-
mous ascents:
1. Heartbreak Hill
Boston Marathon - Boston, MA
Length: .37 m
Height: 88 ft
Grade: 4.5 %
This notorious game changer pops up just past
20-mile mark, when youre battling exhaustion
and glycogen-depletion.
Run it: April 12, 2014, baa.org
2.Cardiac Hill
AJC Peachtree Road Race 10k - Atlanta, GA
Length: .70 m
Height: 113 ft
Grade: 3.1 %
Celebrate Americas birthday by climbing this bad
boy to victory in the scorching Georgia heat.
Run it: July 4, 2014, peachtreeroadrace.org
3. Hurricane Point
Big Sur International Marathon Big Sur, CA
Length: 2.2 miles
Height: 520 ft
Grade: 4.5%
Youll be battling this beast from miles 9.8 to 12, but
if you make it to the top, the view will be worth it.
Run it: April 27, 2014, bsim.org
September 2013 STRONGFITNESSMAG.COM 24
How to: Drive your
knees high towards
your chest as quickly as
possible as you sprint
up the hill, using your
arms for momentum.
Keep your gaze up, not
at the ground.
High Knee
Sprint
Long Jump + Burpee
HOW TO: Squat down with your arms at your sides. Explode up
and forward, swinging your arms out in front of you for momentum.
Land with soft knees to absorb the impact, and immediately lower
into a squat and jump forward again. Repeat the entire way up the
hill. At the top of the hill, perform 10 burpees: get into a pushup
position and hop your knees towards your chest, then jump into
the air with arms above your head. Immediately jump back down
into the start position and repeat.
HOW TO: Maintain an upright
posture (its okay to lean forward
slightly), and power up the hill with
short, quick strides, pumping your
arms. Keep your eyes trained ahead,
not down at the ground in front of
you or all the way up the hill.
Full-Out
Sprints
Backward
Shuffle
+ Pushup
How to: On the
balls of your feet,
run backwards up
the hill as quickly
and controlled as
you can. Look over
one shoulder as
you run to check
for obstacles and
prevent tripping.
Once at the top of
the hill, perform
10 pushups.
LUNGING
UPHILL
ACTIVATES
YOUR CORE
AND GLUTES
For years she had struggled with her weight
and battled negative body image issues and
depression. She had just ended an unhealthy
four-year relationship with her boyfriend that
left her with almost no self-esteem and all she
wanted was to feel condent and happy.
With the help of a personal trainer, she
began making progress through health and
tness. The regular sweat sessions skyrocketed
her energy, and within a month, she started
noticing small physical changes, such as leaner
legs and a narrowing midsection. Within a
year, Tasha smashed her goal: she had shed 35
pounds and gained a more positive perception
of herself. For the rst time in her life she felt
t and beautiful. It made me feel so awe-
some, she says. I didnt ever want it to stop.
But after maintaining her goal weight for
a year, her new healthy mentality began to
morph into an unhealthy obsession. She avoid-
ed social events or time with loved ones out of
a fear of looking fat. At her job as a server,
she would wear ankle weights for eight-hour
shifts to burn extra calories.
I became addicted to losing weight, says
Tasha. It took over my whole life. I couldnt
watch a movie without thinking about my
weight. I couldnt go shopping without think-
ing about my weight. It was the only thing I
cared and thought about.
For years, Tashas disorder consumed her.
She was exercising two hours a day on less
than 500 calories, which she aimed to get
entirely from vegetables. If I ate an apple, I
felt guilty, she says. I felt extremely weak
but I would take cafeine pills to push through
the energy crashes so I could work out.
Finally, her body sent her a blatant message
that it was time to get helpshe had stopped
getting her period.
GET INSPIRED

After losing 35 pounds,
Tasha Wall battled an
eating disorder and
exercise addiction that
consumed her. How
she fought to get her
life backand won.
At just 21 years old,
Tasha Wall was looking
for a fresh start in life.

P
H
O
T
O
S

P
A
U
L

B
U
C
E
T
A
million women
and 10 million
men in the
United States
suer from an
eating disorder
at some point
in their lifetime.
AN ESTIMATED
It was very hard to talk about,
she says. I was embarrassed and
ashamed. I felt not many people
understood how hard it was for
me. But with the guidance of a
counselor at a clinic and uncon-
ditional support from her best
friend, she was able to develop
a healthier relationship with her
body. Finding a more balanced
approach to diet and exercise, she
learned deprivation was not the
answer. It wasnt long before the
girl who consumed fewer than
500 daily calories, was prepar-
ing six small meals a day, the rst
four consisting of protein and
complex carbohydrates. As my
brain became healthier, so did my
body, she says. I started to love
life again and remember the things
I used to care about.
Today, the 28-year-old per-
sonal trainer and aspiring model
is ready to speak out about the
dangers of eating and exercise
disorders. She is sharing her
personal story in hopes of inspring
other women to get healthy. I
think these problems in the tness
industry are more common than
people think, she says. Many peo-
ple have an unrealistic idea of what
is actually healthy. Health to me is
when your mind is smiling and you
have a balance in your life.
Breakfast:
oatmeal + cottage
cheese
Mid-Morning:
Greek yogurt +
berries
Lunch:
chicken breast +
sweet potato, quinoa
or chick peas
Mid-Afternoon:
homemade
protein bar
Dinner: grilled steak
+ steamed veggies
with coconut oil
Evening:
eggs
WHERE TO FIND HELP
If you are struggling with an excessive exercise or
eating disorder, youre not alone. Below are some
trusted resources for information, support networks
and treatment facilities in your area:
1. National Eating Disorders Association (NEDA):
nationaleatingdisorders.org (USA)
2. Eating Disorders Foundation of Canada: edofcanada.com
3. Eatingdisorderhope.com
I became addicted
to losing weight.
It took over my
whole life.
4. Ditch the bathroom scale.
Pay attention to
how your clothing ts
and improvements
in your workouts
and energy.
Finding Balance
On her restrictive, 500-calorie-a-day-diet, Tasha constantly battled mood swings, irritability
and exhaustion. Heres an example of how she eats today to stay fueled and energized:
Hello Beautiful!
Learn to love yourself with Tashas advice
for coping with a negative body image:
1. Focus on improving your health and
feeling good, not just how you look.
The physical results will come.
2. Every person is diferent. Find yourself
and be the best person you can be.
3. Dont be discouraged if you fall of track.
Pick yourself up, refocus on your goals,
and get right back on track.
TRAINER TALK
Its time to switch up my weightlifting routine. What should I do?
Make the Switch
Switching up your tness routine is a fantastic way
to beat workout boredom and necessary to avoid a
plateau. Following a new program or adding techniques
to your current one keeps your muscles guessing, so theyll
continue to produce amazing results. As for how you
change it up, it entirely depends on your goals. Try
adding these techniques to your current routine for:
MUSCLE BUILDING
RUNNING THE RACK:
Choose one dumbbell
exercise (per workout
session) and perform
this variation of a
dropset: Do the rst
set using the heaviest
weight and aim for 6
reps. Without resting,
drop down to the next
weight level and do one
set of 8 reps. Repeat,
dropping the weight
and increasing the reps
for two more sets.
SLOW REPS: You can use
this technique for almost
any weighted exercise.
Select a weight that is
about 50 percent of your
one rep max. Perform
the movement slowly,
taking three seconds to
raise the weight, pausing
for one second at the top
of the movement, then
take three seconds to
lower the weight. Aim
for six to 10 reps.
WEIGHT LOSS
CARDIO INTERVALS:
Add treadmill sprint
intervals before and after
your strength-training
workout. Make sure you
warm up rst before you
start sprinting! Set the in-
cline on level eight to 10,
and choose a speed that
allows you run for 30
seconds, full out. Sprint
for 30 seconds, then rest
for 30 seconds (straddle
the treadmill during your
rest) for a total of 10
minutes. Do not hold
the handrails.
CARDIO BURSTS: Divide
your workout into su-
persets (performing one
set each of two diferent
exercises, back to back
without resting). After
one superset, do one
minute of a cardio-based
activity such as: moun-
tain climbers, burpees,
jumping jacks or skip-
ping. Thats one round.
Repeat for three rounds.
TRAINER TIP: Once you
have started a new rou-
tine, keep track of your
progress by logging your
workouts in a journal. If
youre no longer seeing
results or feeling bored,
you know its time to
shake it up. Keep chal-
lenging yourself so you
make the most of your
time. Make it count!
Send your training and nutrition questions to submissions@strongtnessmag.com.
Quick &
Simple
Switches
1. Change the exercises.
Use dierent exercises
for working the same
body parts.
2. Swap the Weight:
Switch all of your
dumbbell exercise to
barbell exercises, and
vice versa. (Barbells
generally will allow you
to lift heavier in a lot
of cases.)
3. Switch Sides: Instead
of bilateral exercises
(both arms or legs at
the same time), do
unilateral exercises
(one side at a time).
4. Rearrange the order.
You can keep all your
usual exercisesjust
mix them up! Try to
keep all compound
movements at the
beginning of your
workout and follow
up with isolated move-
ments at the end.
SFM
COACH FATIMA
Get tips from a pro to help
you reach your goals.
Want us to include your event in our listings? Email info to submission@strongtnessmag.com
FITNESS/FIGURE/
BIKINI
Sandra Wickham
Fall Classic
Novice bodybuilding, tness,
gure, physique & bikini
November 9, 2013
Bcabba.org.
UFE North American
Championships
Elite & Pro Competitors
November 9, 2013
Hamilton, ON
Ufeshows.com
WBFF
New England Fitness
Weekend
Figure, Diva Fitness Model,
Diva Bikini Model & 35+
November 9, 2013
Rhode Island, NY
Atlantic City, New Jersey
December 7, 2013
Wbshows.com
MARATHONS
Catalina Island
Eco-Marathon
10k & Marathon
November 9, 2013
Catalina Island, CA
catalinaecomarathon.com
Veterans Marathon
Full, Half & 5k
November 9, 2013
Columbia, IN
veteransmarathon.com
Rock n Roll Marathon
Series: Strip at Night
Full & Half
November 13, 2013
Las Vegas, NV
runrocknroll.competitor.com
Death Valley Trail
Full & Half
December 7, 2013
Death Valley, CA
envirosports.com
Palm Beaches Marathon
& Run Fest
Full, Half, 10k, 5k & Relay
December 6-8, 2013
West Palm Beach, FL
usroadsports.com
New Years Double Marathon
Full, Half & 5k
December 31, 2013 &
January 1, 2014
Allen, TX
newyearsdouble.com
Run4RKids Indoor
Marathon
6 Hour, Full, Half, 30k, 2k & 5k
January 5, 2014
Toronto, ON
Run4rkids.com
MUD, TRAIL &
OBSTACLE RACES
rUNDEAD
5k trail run (with zombies!)
November 2, 2013
Massapequa Park, NY
2013rundead.kintera.org
TriRock Clearwater
Triathlon
November 10, 2013
Clearwater, FL
trirock.competitor.com
Spartan Race
Distance and difculty vary
among locations.
December 7 & 8, 2013
Malibu, CA
December 14 & 15, 2013
Glen Rose, TX
January 25 & 26, 2014
Temecula, CA
spartanrace.com
Tough Mudder
10-12m obstacle course
November 2 & 3, 2013
Charlotte, FL
Novmeber 9 & 10, 2013
San Diego, CA
Worlds Toughest Mudder
November 16 & 17, 2013
Englishtown, NJ
toughmudder.com
Warrior Dash
November 2, 2013
Northport, AL
warriordash.com
XTERRA Crystal Cove
Trail Run
December 12, 2013
Laguna Beach, CA
trailrace.com
YOGA
Hawaii Yoga Festival
November 9-17, 2013
Pahoa, HI
hawaiiyogafestival.com
CROSSFIT
CFuNKY Throwdown
(Ladies Only)
November 11, 2013
Florence, KY
crosstnky.com/throwdown
Novembrawl
November 10, 2013
Delta Township, MI
novembrawl.eventbrite.com
Team SuperFit Texas
November 16, 2013
Forney, TX
supertgames.com
Established in 1989, the Fitness
America name has become synony-
mous with some of the most elite
and glamorous female athletes in
the sport. Each year, women all
over the world compete at regional,
national and international levels
to qualify for the Championship
Weekend in Las Vegas. For many, it
is an honor just to grace the stage of
this prestigious and unique event,
where tness meets pageantry.
Fitness America
Championships
November 22-23, 2013
Las Vegas, NV
tnessamerica.com
h
o
t
this month!
SFM

F
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M
U
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to watch
WOMEN
JAMIE HUGHES
AGE: 27
LOCATION: TYLER, TX
GIG: PERSONAL TRAINER
SPORT: CROSSFIT & FITNESS
Double Threat: Since
2011, Jamie has been rocking
the competitive Fitness scene
in the bikini category, both
regionally and nationally. But
this year, she went looking for
a greater physical challenge in
the growing sport of CrossFit,
and placed in the top 10 in her
rst competition. I love Cross-
Fit because there is always
something to work towards,
she says. As a competitive
person I nd it thrilling that
there will always be someone
better than me.
This month, Jamie will
attempt an unusual feat: com-
peting in a CrossFit event, just
three weeks before taking the
stage in bikini at the Fitness
America World Champion-
ships. How is she balancing
both? She says, sticking to
a nutrient-dense meal plan
instead of depriving herself
of calories, and weight lifting
over steady-state cardio has
been the ticket to maintaining
functional strength as well as
a bikini body. The goal is to be
like a Lamborghini, she says.
Looks great, performs great.
DARCI LEE
AGE: 26
LOCATION: VANCOUVER, BC
GIG: FITNESS PERSONALITY & MODEL
SPORT: FITNESS
Goal Setter: For Darci,
what began as a goal to
get into wicked shape in
2010, became a journey to
the competitive stage and
towards a future in health
and tness.
She has since entered
six tness competitions
and just this summer,
earned her Pro status at
the WBFF World Champi-
onship in the bikini model
category. This achieve-
ment has empowered me,
she says. Overcoming the
challenges that come with
this sport makes me feel
incredibly strong.
After taking a breather
to celebrate her Vegas victory
with her Team Blessed Bodies
teammates, Darci returned
home to her training rou-
tine with a new challenge
in mind. Im working to-
wards calling myself World
Champion one day.
These four real women are proving
they are fierce competitors.
REAL LIFE
J
A
M
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P
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J
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O
N

H
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D
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AMANDA KOTEL
AGE: 29
LOCATION: TORONTO, ON
GIG: EXERCISE REHAB SPECIALIST, CPT
SPORT: FITNESS
VALERIE SOLOMON
AGE: 32
LOCATION: FORT MEADE, MD
GIG: MOM OF FOUR
SPORT: FITNESS
Lifelong Athlete:
A former competitive
gymnast and dancer,
Amanda has had a thirst
for competition and a pas-
sion for movement since
the age of nine.
Her love of athletics
and interest in the me-
chanics of the body guided
her down a career path in
health and tness. While
studying exercise science
and athletic therapy in
university, she became a
personal trainer and coach.
In 2010, she de-
cided to practice what she
preaches, and headed for
the competitive stage in
the bikini division. To be a
true role model, you must
emulate a high standard of
health, tness and nutri-
tion, she says. She has
since thrived in the tness
world, both as a competi-
tor and professional.
Super Mom: With a
household of four boys to
manage, this army wifes
philosophy is Living t,
despite my crazy life.
And she does just that.
In 2011, when her husband
was deployed to Afghanistan
for another year, she vowed
to get serious about training.
One of the hardest things
about being an army wife is to
do things to make every day
count, even while youre wish-
ing the days away, she says.
She signed up for a tness
competition to keep her
accountable to her goals and
landed rst place in her class.
Shes continued to compete,
never placing outside of the
top three.
Today, her balance of
life and tness inspires
more than 30,000 mothers
through her Busy Mom Gets
Fit page on Facebook.
Share your competitive spirit with STRONG Fitness
Magazine. Submit your stories and photos to submissions@
strongfitnessmag.com and you could be featured in an
upcoming issue as one of the next Women to Watch.
I want to live as
an example to
other military
wives that we can
be complete, even
when our loved
ones are away.
Do you want to be the
next Woman to Watch?
BACKSTAGE PASS
GLUTTON FOR
PUNISHMENT
THIS FIERCE
COMPETITOR
LAUGHS IN THE
FACE OF DANGER.
BAR NONE
THE 24 FT MONKEY
BARS WERE NO
MATCH FOR THIS
TRI-FITNESS
CHALLENGE
COMPETITOR
Women ruled this summers
dirtiest dashes and toughest terrains.
HANGIN TOUGH
TOUGH MUDDER TEAMMATES TAKE
ON THE SPIDERS WEB OBSTACLE.
C
Y
C
L
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T
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E
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5
THE FIT LIST
3. Popcorn
Air-popped popcorn has just 31 calories
per cup, and is a healthy source of
whole grains, bre and antioxidants
so load up! Hold the butter and sprinkle
with sea salt, Parmesan or nutritional
yeast (check your local health-food
store) for a little extra avor.
2. Guacamole
Made from one of the healthiest foods
on the planet, avocado, a quarter cup
of guac packs a massive dose of oleic
acids (heart-healthy fats) as well as
carotenoids (antioxidants), and
even a hit of protein. We love it with:
Neal Brothers Foods Organic Blue
Corn Tortilla Chips!
1. Dark Chocolate
Cocoa is a stellar source of avonoids,
a class of antioxidants that have been
shown to help reduce heart disease
risk and inammation. The darker the
chocolate, the higher the cocoa content
(and the less sugar and cream content)
so look for at least 70 percent cocoa.
ways to get more
FROM YOUR WORKOUT
TOP-RANKED TORONTO TRAINER
IGOR KLIBANOV GIVES HIS BEST
TIPS FOR A BETTER WORKOUT
Corrective training. Almost everyone has muscle imbalances, which can cause
little pains here and there or clicking of the joints. Whats worse, it can lead to
injury or osteoarthritis down the road. Consider hiring a personal trainer for a
session to determine your imbalances and learn which exercises can correct them.
1
Measure, measure, measure. The most accurate way
to monitor your progress is to measure. Want to lose fat?
Measure your body fat and take regular photos. Want to
run 10k? Measure your times and distances.
2
Visualize your routine. Before your workout, run through the routine in
your mind as vividly as possible. When it actually comes time to doing the
workout, youve already done it once before in your mind.
3
Use compensatory acceleration
technique. Basically, trying to lift the
weight as fast as you can. Even if youre
using a heavy weight, youre
still using more force, which
requires more muscle, and
that translates to burning
more calories.
4
Hire a personal trainer. A good personal trainer is like a
diagnostician. Through targeted questions and assessment,
they can gure out whats missing and integrate training with
nutrition and supplementation.
5
What are the Top 5
worst gym pick-up lines?
1
You lift a lot of weight for a girl.
Can you spot me?
2
Maybe we could have a cheat meal
together sometime.
4
5
3
Hey, can I work in with you?
(Said in an empty gym.)
I should hire you as a trainer,
because your form is perfect.
TOP 3
HEALTHIEST JUNK FOODS
WE ASKED YOU
Raise the Bar MOTIVATION

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