STRONG+Fitness+Magazine+2014-03-04

Lori HArDEr

What the experts have to say

a busy girl’s

secret to bliss

Fire It Up

+ geT The workouT

behind her killer body

strongfitnessmag.com

march / apriL 2014 $5.99

IS YOUR MULTIVITAMIN

WORTHLESS?

70

25274

80713

05

extend your lifefiGHt diSeASe,

An At-home workout like

no other

hiit that

The Technique ThaT revs

meTabolismburns faT & pushes your

limiTs

fitness magazine

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COVER STORIES

march/april 2014

52 FIRE It UP Rev metabolism, torch fat, build muscle and boost brain power: the workout does it all.

40 bUsy gIRl, blIssFUl lIFE Lori Harder shares her secrets to achieving inner peace—and a bangin’ bod.

64 HIIt WItH gRIt Not your typical at-home workout.

72 lIVE lONg AND PROsPER Fight disease and extend your life with a plant-based diet. Plus: Three plant-powered recipe that could convert a carnivore.

48 Is yOUR MUltIVItAMIN WORtHlEss? Experts weigh in on the latest research trashing dietary supplements.

Jenna Somich, La STRonGcamp aTTendee


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March/April 2014 | strongfitnessmag.com 7

fitnessFIT IN A FLASH | 30A time-saving Tabata routine that will kick your butt.

TRAINER TALK | 78Coach Fatima’s tips for shaping up in time for summer.

COVER ATHLETE | 40Our latest girl crush Lori Harder opens up about finding true happiness in helping others.

Plus: Her core-crushing, fat-incinerating workout that will leave you breathless.

nutritionquICK EATS | 32Tonight’s supper is a snap with a hearty seafood chowder that’s loaded with veggie goodness.

POWER PLANTS | 58 How making plant-based foods your mealtime superstar can reduce your risk of disease and lengthen your life.

WORTHLESS WONDERS | 48An expert weighs in on research that suggests multivitamins are a waste of your hard-earned cash.

FOREVER YOuNG | 72Fight the most common diseases

that afect women with these

simple daily practices.

health

motivationPRO-FILES | 33

How Shannon “The She-Wolf” Ludlow helped blaze a

trail for female fighters.

GET INSPIRED | 80Two women share their incredible stories about training through their

cancer treatments.

EVENT LISTINGS | 83Get out there and compete.

WOMEN TO WATCH | 84These real women are rock-

ing their sports.

STRONGCAMP

CAPTuRED | 86The highlights from our

LA bootcamp.

FIT LIST | 88Find out what made our top

picks this month.

on the cover Cover Model lori harder; PhotograPhy by Paul Buceta; Shot on loCation at

SeSSionS StudioS, MiSSiSSauga, on; hair & MakeuP valeria nova; Wardrobe Model’S own

in every issuelEttER FROM tHE EDItOR | 10

CONtRIbUtORs | 13

ADVIsORy bOARD | 15

yOU sAID It | 16

tHE CIRCUIt | 23

gyM bEAUty | 35

gEt INtO gEAR | 37


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SET A GOAL

GET A FREE PLAN

TRACK YOUR PROGRESS

STAY MOTIVATED

BODYBUILDING.COM/FINISH


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get strongerat strongfitnessmag.com

get moreof our add some

flavor

boost

Love Lori? Learn more motivating tips for living your

happiest, healthiest life. Plus: Get her favorite recipes from her

cookbook, her pumping gym playlist, and more of her uplifting

advice for having a positive mindset.

makeover this week’s meal plan with five deli-cious and easy meal ideas that will suit your nutrition strategy no matter what your fitness goals are (yes, even during contest prep).

look good from behind

learn two ways to

Check out our amazing do-anywhere glute exercises and a super-sculpting back routine to add to your training regimen.

Watch video tutorials of the two most common and effective powerlifting moves. Plus: Step-by-step instruction from a champion lifter and coach.

speedgo for fire up your

fat-burning potential with

sprint workouts that will give you a run for your money.

power

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10 strongfitnessmag.com

| March/April 2014

Back when we decided to launch this mag-

azine, before the first photo was taken or a

single word was written, we had to give it a

name. We spent countless hours brainstorming,

deliberating, and making lists of fitness-

related words that might somehow manifest

the perfect title (at one point, we contem-

plated calling ourselves Hardcore magazine

—safe to say we dodged a bullet there).

now, three issues later, it’s hard to

believe we ever considered anything other

than strong. that one word, capitalized

and confident, has become so much more

than a logo or a brand. it sums up our iden-

tity, our readership, our mantra, and our

mission—in a single syllable.

But i think what truly makes strong

powerful, is that the name means so many

things to so many women. for some, being

strong is fighting against the odds, like

cancer survivors Gordana Jakopcevic and

Elizabeth Aguilera, our two “Get Inspired”

stories on page 80, who trained through-

out their treatments and educated themselves

about nutrition to defeat their disease.

to others, strong is having the courage

to go after your dreams, no matter how

unconventional, like Shannon Ludlow,

whose “Pro-File” feature is on page 33.

at just 15, shannon entered the male-

dominant world of combat sports, and

today she is one of the first female pro

mma fighters in canada.

and for many, being strong means more

than building an amazing exterior. to be strong

is to be fit in body, mind and soul. Just ask

our cover athlete, fitness model and moti-

vational speaker Lori Harder, whose

personal story is on page 40 (it’ll get you

pumped to do her workout on page 44).

the point is that most of us define strong

as a force greater than physical ability. it has

nothing to do with skinny jeans, or not eat-

ing cake or looking like the woman on the

cover of a magazine. it comes from within.

strong is simultaneously who you are and

what you strive to be. so we want to know,

what does strong mean to you?

stay strong,

Kirstyn Brown

Editor-in-Chief

editor’s noteeditor’s note

sTrongDefine Your


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masthead

Rita Catolino CatChing heR bReath while shooting foR

stRong

Founder & President Paul Buceta

editor-in-ChieF

Kirstyn Brown

Publisher

Kevin Detto

Creative direCtor

Erin Lutz

dePuty editor

Sandy Braz

senior designer

Jacqueline Hornyak

designer

Andreia Pereira

CoPy editor

Chelsea Clarke

ChieF FinanCial oFFiCer

Kim Gunther

advertising sales

Kevin Detto [email protected]

416-804-3616

legal Counsel

Scot Patriquin Brauti Thorning Zibarras LLP

Contributors

Janice de Boer, Charmaine Broughton-Dunn, Rita Catolino, Jessica Culver, Joelene Huber, Fatima

Leite Kusch, Amanda Kotel, Bryan Marshall, Laurel Moring, Kasia Wind.

sPeCial thanks

Conker Fitness, Mansion Fitness West Hollywood, Jessie Hilgenberg, Dave Laus, Nichelle Laus.

distribution

Disticor Magazine Distribution Services Ofce 905-619-6565

Printing RR Donnelley Mark de Groot

Ofce 905-362-3245

always consult your physician before beginning any exercise program.

this general information is not intended to diagnose any medical

condition or to replace your healthcare professional. consult with your

healthcare professional to design an appropriate exercise prescription.

if you experience any pain or difficulty with these exercises, stop and

consult your healthcare provider. if you experience any symptoms of

weakness, unsteadiness, light-headedness or dizziness, chest pain or

pressure, nausea, or shortness of breath. mild soreness after exercise

may be experienced after beginning a new exercise. contact your

physician if the soreness does not improve after 2-3 days.

woRking haRd on set with ouR senioR designeR jaCqueline

hanging with stRongCamp CooRdinatoR jessie hilgenbeRg in los angeles

a photo op with-stRong foundeR and fitness photogRapheR paul buCeta

lost in thought at stRong headquaRteRs

CRushing the battle

Ropes at stRong-Camp la

on set with Rita Catolino


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contributorsfa

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Chelsea Clarke, SFm copy ediToR

When she’s not using her acute attention to detail to copy edit the articles in strong, chelsea teaches classical ballet to aspiring dancers near toronto, ontario. beginning dance at a young age, chelsea went on to study ballet and choreography at york university.

kasia Wind, heaLTh WRiTeR

“Forever Young,” page 72

freelance writer kasia prefers to tackle health-based articles such as psychology, nutrition and lifestyle, so she can gain knowledge while delving into her research. her work has appeared in other notable fitness publications such as oxygen and inside fitness.

Bryan Marshall, compeTiTive WeiGhTLiFTeR &

STRenGTh coach

“Own It,” page 28

not only is bryan a six-time ontario champion weightlifter, he currently holds the provincial record for the snatch with 128 kg lift in the 77kg weight class. he is also a sought-after strength coach at journey to excel training centre and founder of trüPerformance nutrition.

FatiMa leite kusCh, coLumniST and FiTneSS

expeRT

“Trainer Talk,” page 78

Pro fitness model, nutrition advisor and personal trainer fatima uses her years of personal experience on and off the stage to help clients get in their best shape for competitions. she is also the founder of team blessed bodies, a group of women active in the competitive fitness scene.

aManda kotel, BSc, cpT

“Push Your Limits,” page 52

a trainer with a degree in exercise science, amanda’s expertise goes beyond just knowing how to build a body that looks good. her passion lies in the improvement of biomechanics and strength building, as well as rehabilitation.

rita Catolino, TRanSFoRmaTion coach

“Fit in a Flash,” page 30

rita uses her own experiences to help others transform their lives by focusing on living a clean and healthy lifestyle. she is also a competitor, model and blogger, and is constantly looking for new fitness trends and ideas to keep her focused and motivated.

Janice de Boer,

Purveyor of Cancer PreventionRegistered dietitian Janice de Boer discovered her life’s calling at a young age. “My passion for focusing on the health benefits of plant-powered eating is rooted in my personal ex-perience with cancer,” says the author behind our nutrition feature, “Power Plants,” on page 58. At age 11, Janice lost her father to Hodg-kin’s Lymphoma and started volunteering for the Canadian Cancer Society, helping to raise funds for research to cure the disease. Since then, Janice has embraced a healthy lifestyle, including a plant-based diet. “Making plants the focus of my meals has made it easy for me to maintain a healthy weight, I rarely get sick, and I have consistently high energy levels.”

“The foundation of every meal I make is plants,

with the complement being a moderate portion of animal

protein. I use meat as garnish rather

than making it the main attraction.”


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© Gaspari Nutrition, Inc. 11/13R1. †When combined with a proper exercise and nutrition program.

*These statements have not been evaluated by the food and drug administration.

This product is not intended to diagnose, treat, cure or prevent any disease.

PROVEN RESULTSFrom a company with over 15 years

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When you take SuperPump Max, be prepared to have your motivation ignited.

You should expect nothing less of your pre-workout drink. Break free, look

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thing but the best. . . and you shouldn’t either.†*

STRENGTH KNOWS NO BOUNDARIES WHEN DETERMINATION RUNS WILD.


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March/april 2014 | strongfitnessmag.com 15

FITNESS

Brad KohlerOwner and head trainer,

CrossFit Optimum Performance,

Vancouver, BC

Cathy SavageCompetition prep coach, owner

of Cathy Savage Fitness, online

nutrition and training program;

founder of Camp Savage

Emily Pantaleo, BSc, BEdCertified personal trainer and

fitness instructor; fitness model

Fatima Leite KuschAward-winning competition

coach; certified sports nutrition

advisor; certified personal train-

er; founder of Team Blessed

Bodies and FitnessPrint.

MIND & BODY

Zain Saraswati JamalCertified holistic and sports

nutritionist; yoga teacher; per-

sonal coach; founder of yoga,

fitness and lifestyle blog, Eve

Post Apple

Linda Malone, BSc, E-RYT 500Founder and director, Iam Yoga

Inc., Toronto; Lululemon Brand

Ambassador

HEALTH

Aric Sudicky, BSc, Bed, CPTS, CFNSHealth, fitness and nutrition

expert; published writer and

fitness model; University of

Calgary, Faculty of Medicine.

exPert adviCe

tips & More From our Panel of experts

adViSorY Board

Joelene huBer, MsC(a), Phd, MdPediatrician; staff Physician,

st. michael’s hosPital toronto;

assistant Professor, faculty of

medicine at the university of toronto;

founder of uberhealthykids.com

You Asked: I do not have celiac disease, but I follow a gluten-free diet. Is that okay?

Answer: As with any new or major change in your nutrition, you should always consult your doctor to ensure that the diet you wish to try is appropriate for you, given your individual health status and fitness level. While it is not unsafe to follow a gluten-free diet, there are a few things to consider. First, it is important to ensure that when cutting out gluten-containing products from your nutrition plan, you still maintain a well-balanced, healthy diet so you consume all the nutrients you need. It is also impor-tant to educate yourself, as many ingredients con-tain gluten that you might not be aware of. Finally, remember that just because a label says “gluten-free” it does not necessarily mean it is healthy.

“after starting a nutritional plan, i advise people to set a date to re-evaluate whether that approach is right for them (such as two to three months after starting) and continue to do this over time. often, an optimal nutrition plan for healthy individuals is less about restricting or avoiding one class of ingredients, and more about focusing on eating a balanced diet of healthy food choices, with appropriate portion sizes that are right for you.”

?Joelene Huber, MSc(A), PhD, MDPediatrician; staf physician,

St. Michael’s Hospital Toronto;

assistant professor, Faculty

of Medicine at the University

of Toronto; founder of uber-

healthykids.com

Michael Hart, BSc, MD, CCFPMedical doctor; nutritionist;

head physician at Regenesys

Anti-Aging & MediSPA in

London, ON

NUTRITION

Emily Baker, RD, CSSDSports dietitian; nutrition con-

sultant; and Nutrition Communi-

cations Manager,

Washington, DC

SPORTS MEDICINE

Brad Baldwin, BA, DCChiropractor, Bayview Chiro-

practic Health Centre, Toronto;

certified contemporary acupunc-

turist; trained in active release

techniques.

James Ho, DC, BHScChiropractor, Athlete’s Care

Sports Medicine Centres, To-

ronto; active release techniques

provider; consultant to recre-

ational and professional athletes.

SUPPLEMENTS

Dwayne Jackson, PhDAssociate professor and director

of the A.C. Burton Laboratory for

Vascular Research, Department

of Medical Biophysics, University

of Western Ontario.


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yousaidit

pinsour favorite

Stephanie “Coco” Brewster said...This is the first time I've

ever opened up in front of a

group like this. What is so

amazing to me is that you

ladies (as well as you, Paul)

gave me a gift that I will

forever be grateful for! This

is the beginning of my 6th

year in the fitness industry

and it took this weekend for

me to pin-point my "why."

Why do I do what I do in

this industry? Why is it so

important for me to share

my knowledge? Why is my

message so important for me

to convey? Why is motivat-

ing and inspiring other

women what I often put

before my own needs? Thank

you for helping me answer

those questions in the short

period of time that I got to

know you all!!! Thank you

especially to Jessie, Paul,

and Kirstyn for organizing

such an unforgettable week-

end! Your hard work and

restless nights have given

many of us the power to

move forward with purpose!

Love you Canadians, eh!

pinterest.com/strongmag ig @strongFitmag

strongcampedition

Kathrine said... Dear STRONGCAMP, thanks for the

amazing and memorable weekend. It

was such an honor to spend the week-

end with all you powerful ladies, I've

learned a lot! THANK YOU!

Jennifer said... Jessie you are so beautiful inside and

out! Thank you for being so transpar-

ent and loving! This has been a

forever life-changing experience.

Ladies, if you're thinking about doing

a STRONGCamp don't think twice.

It's the best investment I have made

for my fitness sanity!!!

Kelsie said... What an incredible, life changing

weekend! I am SO blessed to have

been able to meet all you beautiful

ladies. I couldn’t have asked for any-

thing more this weekend... In fact, it

completely exceeded my expectations.

We cried, we laughed, we sweat our

asses of and left with a bond. I am

completely humbled and leaving with

some amazing new friendships and a

completely diferent mindset.

Love you all! Xoxo.


| March/April 2014


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Thank you for inspiring us with your fiercest

moments in health and fitness. You are proof that our readers are STRONG. Keep posting your pics

with the hashtag #mystrongmoment

@beyondfitmom

@tanya84martinez

@jcjenocide & @thespinab

@meaghanterzis

@uberfit1

@brooklyn_castillo

@chicmsfit

@amrefs @brittans


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pure


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strongfitnessmag.com

impossible

impossible

-laila ali

is temporary.

is nothing.

PhotograPhy by

Paul buceta


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adrenaline

pure


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repeat after me: ‘i am a perfect,

strong, beautiful work in progress.’

-lori harder


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It’s time to get

Amanda KOTELTOP TRANSFORMATION COACH

SOCIAL MEDIA

Twitter / IG: @AmandaKotel

Facebook Page: Amanda Kotel -

Personal Trainer & Fitness Model

Amanda Kotel.comSign-up for my FREE newsletter!

ONLINE PROGRAMS focus on:

Physiology •

Biomechanics•

Proper Nutrition•

Form & Technique•

Balanced Lifestyle•

Work with me!

It takes more than clean eating and

dumbbells to change your life and

create the body of your dreams.

Learn how to over-ride your genetics

by using the BODY SMART Method™.

BodySmart !


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Ôtness • health • fuel • supplements • Ôtness • health • fuel • supplements • Ôtness • health • fuel •

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You already know that stay-ing active reduces your risk of disease, but a new study of 93,000 postmenopausal American women found that even exercise doesn’t cancel out the negative affects of ample couch surfing. Women that exercised daily, yet still clocked more than 11 hours of idle time per day (sitting and resting, excluding sleeping), ran higher risks of premature death and death by cardiovascular disease, coronary heart disease and cancer, compared to those that clocked four hours or less of inactivity.

Don’t Pull Up a

Chair



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24 strongfitnessmag.com | March/April 2014

fitnessCirCuitthe

As extreme as they may sound,

ultramarathons—foot races

longer than 26.2 miles—have

increased in popularity at a

rapid pace in the past two

decades, raising the question:

“Is it dangerous?” So researchers

from Stanford University School of Medicine set out to find the

answer, tracking 1200 ultra-

distance runners for 20 years.

The study found that participants missed only an average of two days of work or school due to illness or injury, compared to four days for the

general population. While 64

percent of visits to the doc were

for exercise-related injuries, less

than four percent reported stress

fractures. However, the study

also found that injuries were

more common in younger, less

experienced runners. The take-

home point? Ultramarathons

don’t necessarily increase your

risk of injury, but if you’re going

to go the distance, make sure

you’re ultra prepared.

Work stress? SWeat it out

Do ultras cause

injury?

SFM Get more fitness info at strongfitnessmag.com

15060

Minutes per week of aerobic exercise and Muscle-strengthening activities that substan-tially reduce the risk of developing type 2 diabetes in Middle-aged woMen, coMpared to inactive woMen.- Data from HarvarD meDiCal SCHool NurSeS’

HealtH StuDy

+

Take iT

Park Benchstep ups x 15 (per side)

incline push-up x 12 box Jumps x 10

incline plank x 45-60 sec

monkey Bars chin-ups x 8-10

hanging leg raise x 12

Stairssprints x 60 sec

calf raise x 20 (per leg) stair lunges x 10 (per leg)

Swingssuspended decline push-up

(feet on swing) x 8-10 suspended crunch (high plank with feet on swing, bring knees

to chest) x 15

Bring on Spring and get your sweat on at your local park.

Create your own circuit workout with these ideas for turning

outdoor objects into your playground.

OuTside

Good news. Whether you hit the weights or the yoga mat, both are helping reduce stress levels. What’s more, they may boost your per-ception of your work-life balance. A study of Tai Chi programs and one of high-intensity

aerobic exercise both helped improve stress levels, which contributed to individuals feeling positive about balancing their personal and professional lives.

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drinking a glass of tomato juice a day may help lower your risk of breast cancer after

menopause. researchers found that a diet rich in lycopene, an antioxidant found

abundantly in tomatoes, increased levels of the fat and blood sugar-regulating hormone

adiponectin in postmenopausal women. higher levels of this hormone could result in a

healthier body weight—a key factor in reduc-ing the risk of breast cancer.

A study out of spAin found thAt subjects at risk for

heart disease that ate a

Mediterranean-style diet

with fats froM fish, nuts

and oils were 30 percent

less likely to develop

diabetes compAred to those thAt followed A low-fAt diet.

speed affecTseAting

tomatoes with olive oil helps your body absorb

more of the antioxidant lycopene.

30Lycopene Power

CirCuit fUeLthe

If you can’t resist Oreos, it may not be your fault. A recent study from Connecticut College suggests that sugary foods such as America’s favorite brand of cookie, are just as addictive as cocaine—to rats. Yep, testing was conducted on ro-dents, but the outcome is still unsettling. Hungry rats were fed Oreos on one side of a maze and rice cakes on the other. Later, when the rats were able to choose freely, they spent more time on the cookie side of the maze (no surprise there). The test was then repeated using cocaine and morphine on one side of the maze and saline on the other, and the results were the same. What’s more, when they studied brain activity, they found that the sweets stimulated more neurons than the addictive drugs. Rats or not, that’s one spooky cookie.

Coked out on Cookies?

staying satisfied between meals could be as simple as slowing the pace in which you eat, according to recent research in the Journal of the Academy of nutrition and dietetics. in the study, a group of overweight and obese partici-pants and a group of healthy-weight participants were asked to eat a meal at a slow rate, and then later, another meal much faster. results revealed that both groups reported feeling less hungry an hour after the slowly eaten meal compared to the one they ate quickly.

saTieTy


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26 strongfitnessmag.com | March/April 2014

Confused about when to take creatine? A recent study published in the Journal of the International Society of Sports Nutrition examined the effects of creatine monohydrate supplementa-tion pre and post workout on body composition and strength. It concluded that taking creatine in addition to resistance training increases fat-free mass and strength, but found that the post workout results were superior to supplementing pre workout. If you want to build lean muscle and strength, consider a dose of creatine immediately post-workout.

The best timefor Creatine

SupplementSCirCuitthe

The Dynamic DuoWhen it comes to reducing DOMS, two supplements might be better than one, according to a recent study on the efects of branched-chain amino acids (BCAAs) and taurine supplementation on delayed onset soreness and muscle damage. Re-searchers found that supplementing with a combo of 3.2 g of BCAAs and 2.0 g of taurine post-workout may reduce DOMS and boost muscle recovery.

The medical industry has been making us increasingly aware of the importance of vitamin D for maintaining bone health, but what about the brain? An animal study led by University of Kentucky researchers found that a deficiency in the sunshine vitamin could also cause damage to the brain. Middle-aged rats on a diet deficient in vitamin D for several months showed free-radical damage in their brains and a decline in brain function. Supplementing is a simple way to boost the D in your diet if you have difficulty getting enough from whole food sources.

If you’re looking for an alternative to regular fish oil, then Krill oil supple-ments might be your best option. These super-small capsules of oil made from planktonic crustaceans may come with a hefty price tag, but the benefits towards the protection against cardio-vascular disease could be worth the extra coin. A new study found that a daily dose of 0.5 to 4 grams of krill oil per day may reduce triglyceride levels and boost heart health.

Buyer Beware. taking SupplementS iSn’t right for

everyone. AlwAys get the okAy from

An mD before Starting on a Supplement

program. and don’t forget to do your

reSearch and read labelS carefully.

defend your brain

with D


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Keep it in

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As if women don’t already have enough to worry about, new research shows we need to be more concerned about the dangers of high blood pressure than men do. The study found that women with the same level of high blood pressure as their male counterparts had 30 to 40 percent more vascular disease. These results suggest that high blood pressure treatment may need to be more gender-specific.

Heart disease is currently the leading cause of death in women. Living a healthy lifestyle? You’re probably already reducing your risks of high blood pressure and vascular disease, according to the Center for Disease Control and Prevention, especially if you do all of the following:

• Follow a health-conscious diet

• Exercise regularly

• Don’t smoke

• Limit booze

can your morning run help you grow smarter? recent research is showing that endurance exercise can foster new brain cell growth, particularly in the hippocampus,

an area of the brain closely linked to memory and learning. research

published in the journal cell metabolism, found that exercise

stimulates the production of a protein called fndc5, which is re-leased into the bloodstream while we’re breaking a sweat. overtime,

this protein stimulates another protein in the brain responsible

for the growth of nerves and synapses (the connection points between nerves) and preserving

existing brain cells.

Jog your memory

CirCuitthe HeAltH

meditation vs. medication

Research out of Johns Hopkins University School of Medicine in Baltimore found that training to be mindful may aid in the

improvement of psycho-logical stress. People who attended 20 to 30 hours of meditation sessions

over an eight-week period experienced positive efects

similar to those using antidepressants.

stress-reducing Meditation

prograMs proved up to

52 percent More effective

against depression wheN CoMpAreD To A CoNTrol groUp USINg ANTIDepreSSANTS. 52

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Under Pressure

Ladies: Get those heart rates up if you

want to keep blood pressure down.


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28 strongfitnessmag.com | March/april 2014

CirCuitthe own ithoW to…

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Perform

the Power

snatchWhen properly executed, this move is an impressive combo of strength, speed and mobility. follow these expert tips to help you polish this powerful lift. because the power snatch is a complex, high-speed movement, it is best to break it down into the four key positions involved in the lift before linking them together into a fluid motion.

Your expert: Bryan Marshall, six-time Ontario Champion weightlifter and current Provincial Record Holder, Strength Coach at Journey To Excel Training Centre in Ontario, Canada, Founder of trü Performance Nutrition.

1: the Start• Stand behind an Olympic barbell

with toes under the bar. Your heels

should be hip-width apart and toes

turned out slightly.

• Squat down and grasp the bar

with straight arms, using a wide,

overhand grip.

• Position your shoulders in front of

the bar so the bar is close to your

body. Maintain a strong curve in

the lumbar spine.

2: the PiCk uP• The act of moving the bar from

the ground to the knees.

• In a controlled tempo, pull the

bar from the ground, keeping the

arms straight and back arched.

• If done properly, the angle of your

torso will remain the

same from the ground to when

the bar reaches the knees.

3: the extenSion• As the bar passes your knees,

fully extend your ankles, knees

and hips to generate maximum

bar speed and height.

• The bar should travel in a straight

line up the body, making contact

slightly above the hipbone.

4: the CatCh• Jump où the ground, shrugging

your shoulders and bending your

arms to bring the bar upwards.

• When the bar reaches the highest

point, pull your body underneath,

catching the bar overhead with

locked arms, lowering into a

partial front squat.

• Once the bar is caught, immedi-

ately come up to standing, keeping

the bar overhead with arms locked

and head in front of your arms.

• At this point, the bar, shoulders,

hips and ankles should all be

stacked in proper alignment.

• Grip: To determine proper placement of

your hands for the power snatch, stand

upright holding the bar in front of you with

a very wide grip. The bar should be resting

slightly below the hipbone.

• Stance: When performing the motion,

keep a narrow stance with heels hip-width

apart and toes flared out slightly.

• Posture: It is crucial to maintain a strong

curve in the lumbar spine to protect your

spine throughout the movement and allow it

to handle more weight.

Of the SnAtCh

Three Basics

1

2

3

4

Final Stance


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To reserve your spot e-mail: [email protected]

StronGCamPwith head trainer and ifbb pro jessie hilgenberg & strong fitness magazine

kiLLer WorkoutS | inFormatiVe SeminarS | meet & GreetS | motiVation

PlUS: the entire exPerience will be PhotoGraPhed by paUl bUCeta

next StoP: dallaS, texaS

march 21 -23 , 2014st rd


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20Minutes

Get it do

ne in

fit in a flash

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this full-body routine is just what you need when your schedule is packed: fast and furious.

Time for

by Rita Catolino, fitness model, CoaCh and tRaineR.

photography by Paul BuCeta

High intensity intervals of work/rest have proven to be your best bet when looking to shed body fat and preserve muscle in a short period of time. This full-body, Tabata-style routine uses compound movements, ensuring you get the most bang for your buck. But don’t let the narrow time frame fool you—this is no easy feat. You’ll be working at your max efort, which means by the time the clock runs out, you should be spent.

TabaTa Tip:

It’s all about IntensIty! For best

results, gIve the 20-second work

perIod everythIng you have!

How to do it: This is a Tabata-

style workout, so

each exercise will be

timed. Perform 20

seconds of the first

exercise, followed

by a 10 second rest,

and repeat for a total

of four rounds. Once

you’ve completed all

rounds of the first

exercise, perform the

one-minute plank

as indicated, before

moving on to the

next exercise.

Tabata

EquipmEnt nEEdEd: Interval tImer or app, moderate to heavy kettlebell, medIcIne ball (15-25 lbs), mat, medIum-sIze dumbbells, water

CaloriEs burnEd: approx. 300

timEs pEr wEEk: 2

*based on 150-pound woman


WorldMags.net



Increase the difÃculty by

aiming higher on the wall

Inchworm Push-uPsSet Up: From a standing position with feet shoulder-width apart, bend over with straight legs and put your palms on the floor (a).

Action: Walk your hands forward, keeping your feet stationary, until you are in high plank position (b), and perform one full push-up (c). Walk your hands back to your feet, and repeat the entire movement.

After four rounds do one-

minute of Right-Side Plank

This circuit is best for days between heavy lifting workouts. It will help you maintain strength while working on your conditioning.

tRainER tiP

weIghted JumP squatsSet Up: Stand with feet shoulder-width apart holding a dumbbell at your sides in each hand.

Action: Push your hips back and down to lower into a squat (a), then explosively jump straight up into the air (b). Sink directly back into the squat position as you land and repeat.

After four rounds do one-

minute of Left-Side Plank


wall BallSet Up: Stand approxi-mately two feet away from a wall holding a medicine ball at chest-height.

Action: Lower into a deep squat (a) and come up quickly (b), thrusting the ball upwards against the wall as high as you can (c). Catch the ball as it comes down, sinking directly back into the squat and repeat.

b.

b.

a.

b.

a.

a.

b.

a.

c.

c.

KettleBell swIngsSet Up: Stand with your feet about shoulder-width apart, holding the kettlebell with two hands in front of your body, with arms extended downwards.

Action: Bend your knees and push your hips back to drive the kettlebell down between your upper thighs (a). Use your glutes and hips to power the kettlebell up to eye level while keeping your arms straight (b). Maintain a positive arch in the spine throughout the movement and keep your shoulders back.

After four rounds do one-minute

of Standard Plank

After four rounds do one- minute of Reverse Plank


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quick eaTs

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Your weekday schedule is packed, but that doesn’t mean your meals should come from a can. A big batch of homemade soup gives you a week’s worth of supper solutions and doesn’t have to take a ton of time. Loaded with protein, this seafood chowder is a meal in itself and ready in half an hour.

SalmOn and Kale Clam ChOwderPreP time: 15 total time: 30 minutes • makes 6 servings

Easy Springtime

craving some comfort? this speedy soup recipe is both hearty and healthy. reciPe by charmaine Broughton-dunn, chef and food writer

Supper

Garnish each bowl with roughly chopped capers and fresh dill.

Go Gourmet:

3 tbsp cornstarch

5 cups fish, vegetable or chicken stock, divided

1 tsp coconut oil

1 white onion, diced

1 small zucchini, chopped

½ red bell pepper, seeded and chopped

1 small carrot, chopped

½ tsp each dried thyme, ground nutmeg and sea salt

2 cloves garlic, minced

¼ lb boneless skinless salmon fillet, chopped

1 142 g can whole baby clams, drained

nutrients Per serving (one CuP):

Calories: 158

Fat: 4 g

Carbohydrates: 15 g

Fiber: 3 g

Protein: 15 g

1. Whisk 1 cup of the stock with cornstarch and set aside.

2. Heat oil in a large pot or Dutch oven over medium heat. Sautee onion, zucchini, pepper and carrot until soft (about 3 to 5 minutes).

3. Add seasonings, garlic, and remaining 4 cups of stock. Bring to a boil.

4. Add the stock and cornstarch mixture, seafood and water chestnuts. Cook for 2 to 3 minutes until salmon is cooked through.

5. Remove from heat. Stir in lemon zest, kale and hot sauce. Serve.

1 227 mL can water chestnuts, drained and roughly chopped

½ lemon, squeezed

2 tsp finely grated lemon zest

3 cups kale, de-stemmed and chopped

1 tsp hot sauce


| March/april 2014


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pro-files

-


“ the WiSeSt

athLeteS reaLize

aLL there iS to

Gain From a LoSS.

i trulY BelieVe

athleteS learn

from the loSSeS.

not the winS. ”

Shannon Ludlow wasn’t your typical teenager. While the other sporty kids were playing

soccer, running track or trying out for cheerleading, Shannon was seeking out a new

physical challenge, that very few girls her age had ever considered: boxing. “my heart

was set on trying this grueling, disciplined sport,” says the now 26-year-old. “The first

time i put a boxing glove on, i felt like i finally found what i had been searching for.

punching and coordination felt as natural as breathing.” eleven years later, she’s a pro-

fessional mixed martial arts fighter—the first out of the city of London—with more than

20 amateur and pro fights under her belt. To this day, she has no idea how many fights

were wins and how many were losses. But she knows her involvement in boxing has

helped open doors for women in the sport, and that’s one of her greatest victories.

ring

How Shannon Ludlow fought gender stereotypes and became one of the Ôrst female pro MMA Ôghters in Canada.

fighT To The Top

At just 16, Shannon was training

under late famed MMA coach

Shawn Tompkins (along side

reputable UFC fighters Mark

Hominick, Sam Stout and

Chris Clements, just to name

a few), and made the progres-

sion from boxing to kickboxing.

She had found her calling. She

was ready for the ring. After

competing in several amateur

kickboxing and boxing fights as

a teenager, Shannon was once

again looking for another new

challenge. Around the age of

20, she learned wrestling and jiu

jitsu—she was officially a mixed

martial artist. “The night of my

first pro fight, I realized I had

finally made it,” she says. “I was

ready to become a role model

for a lot of females that were

nervous to try combat sports or

that were struggling with their

confidence.”

Training for success

Whether she’s training for a fight

or just to stay in fighting shape,

Shannon’s training schedule

combines aspects of a number

of disciplines involved in MMA.

“Every week I have to do pad

work for my boxing, jiu jitsu for

my ground work, and wrestling

to work on takedowns and de-

fense.” She works her cardiovas-

cular endurance by running and

improves her flexibility through

yoga.

The comeback kid

Even for an experienced fighter,

losses are a hard pill to swallow.

But Shannon offers this advice

for bouncing back from a disap

pointing match. “After a loss, I

spend time evaluating myself,”

she says. “In a fight I’ve lost,

it’s usually because my mental

toughness was lacking. So I seek

out ways to create a stronger

mental image of myself.”

PhotograPhy by Liana Louzon

leader

Statsage: 26

nickname: shannon ”The she-wolf”

ludlow

heighT: 5’7”

fighT weighT: 125-135 lbs

homeTown: london, onTario

gig: fire fighTer/condiTioning coach

number of fighTs: 20-25


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Training for life

Follow us on Facebook and Twitter!

choose Change

noW!by visiting

busygirlhealthylife.com

You can have it all. We just give you the

tools to help you do it.

• fast, effective workout programs

• Busy girl healthy Life Cookbook

• Lifestyle meal plans• free workouts• free recipes

• fitness empowerment retreats

busygirlhealthylife.com


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St. Tropez Self Tan Dark Bronzing SprayA household name in the beauty industry, St. Tropez is

the platinum standard in self-tanners! This is the best tan

you can buy in a bottle—hands down. It comes in various

easy-to-use formulas, but Two Chicks love that the spray-on

formula gets hard-to-reach places, dries quickly and delivers

an even coat of ultra tan everywhere. $40; sephora.com

gym beauty


3

1

4

5

2

1. too faced royal oil Body Bronzer

This nourishing bronzing oil is infused with Two Chicks’

favorite ingredient—coconut oil! It adds major moisture while enhancing your skin

with a beautiful bronze hue. It’s also fast absorbing and won’t transfer color to clothes. $35; toofaced.com

2. exfoliating Loofah Scrubbing away excess dry skin before applying self-tanners is the best way to

ensure an even, natural look. Using a loofah (available

wherever you buy skincare products) gently exfoliates rough or flaky patches. For

extra smooth skin, pair with True Blue Fresh Foaming

Body Buf! $2.50; ulta.com

3. guerlain terracotta Light sheer Bronzing Powder

This multi-shade bronzer gives your complexion a gorgeous glow that lasts

‘round the clock. It comes in easy-to-match shades such

as “Blondes” and “Bru-nettes.” $50; sephora.com

4. true Blue spa fresh foaming Body Buff

Tell dry winter skin to “fluf of” with this exfoliating body wash from Bath &

Body Works. Orange Fruit Extract smoothes skin

while shea butter beads nourish and soften, for a

perfectly polished look. $20; bathandbodyworks.com

5. Jergens natural glow firming Daily moisturizerSay goodbye to winter

paleness in one week with this two-in-one lotion. It gradually adds a natural

tan while firming and moisturizing skin at the

same time. $10; ulta.com

For more industry tips and tricks visit twochicksandsomelipstick.comSFM

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Give your hard-earned muscles a gorgeous glow with these sunless tanners and exfoliators from our beauty experts at Two Chicks and Some Lipstick.

TWO CHICKS APPROVED!


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CONNECT: Facebook: /GetFitWithArmstrong Twitter: @FitFabulousLife | Instagram: /MyFitFabLife

www.MichelleArmstrong.com

SERVICES: Transformation Training | Online Programs | Life Coaching | Nutrition Counselling | Motivational Speaking | Stress Counselling | Retreats and Workshops.

YO

UR

TRANSFORMBODYYOUR

LIFE!

PAST CHALLENGES

• 220 lbs and a size 18• Unable to walk up stairs without pain• Constant fatigue• Low self-esteem and anxiety• On anti-depression medication to cope• Emotional eater addicted to sweets and sugar• Nutrition was cookies, crisps, candy, mufwns• Unhappy with life and body

THE NEW ME!

• 67 lbs lighter and a size 10• Can perform 8 assisted chin-ups• Nutrition is quinoa, organic chicken,

vegetables, protein shakes• Newfound conwdence • Full of energy and pain-free!

TRANSFORMATION STORYNicolette Van Dijk Age: 51

Before I began training with Michelle

I was depressed, lonely, overweight,

deeply unhappy and life was a struggle

every day. I was always tired and

in pain physically and emotionally. I

felt very uncomfortable in my body

and I was socially withdrawn. I was

approaching my 50th birthday and

feared if I did not change the way

I was living my life I would not see

past 50. Working with Michelle I

discovered I had the power to change

my life through my thoughts, beliefs

and actions. Michelle taught me how

to manage my mind more effec-

tively, how to love myself, and that

it is okay to reach out for support.

As a mom I did not know how to

make myself a priority in my life. I

always put everyone else first. Michelle taught me how to make time for ME

and how to be my own best friend. Through my transformation journey I

discovered how to eat healthy and make exercising regularly a lifestyle. I love

exercising now. I love how it makes me feel. Michelle has helped me to

realize my potential and see what I am capable of. I am doing things in the

gym I never thought I would like chin-ups, push-ups and burpees. I believe

in

myself now and it is an incredible feeling! I am so proud to be an inspir

ation

to my daughter as well as others wanting to improve their life. I am grate-

ful for my journey which continues.

– Nicolette Van Dijk

Check out more of Nicolette’s life-changing story by watching a

video of her testimony at www.MichelleArmstrong.com/nicolette

THE TRANSFORMATION TRAINER


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4

5

check out our favorite gear and accessories for hot yoga class.sweaT shop

geT inTo gear

1. Practice Makes Perfect Get a little help perfecting postures with

a foam yoga block from Energetics. The non-slip surface allows you to go

deeper into poses with confidence, and ensures optimal alignment.

$10-$15; amazon.com

2. Solid asanas Stay centered as you sweat with this

double-sided, NIKE Performance Graphic Yoga Mat. Use the perforated side in hot

classes for extra stability and quick drying. It also comes with a handy shoulder strap

so you can just roll it up and go. $55; nike.com

3. h2om This shimmering Sigg bottle made from

lightweight aluminum holds an entire litre of cold water, so you can quench your

thirst and replenish fluids throughout your entire practice.

$25; lululemon.com

4. Freeze dry Chill out with the Mission EnduraCool

Instant Cooling Mesh Towel. Wet it, wring it out, and snap it to activate the cloth’s cooling properties that circulate water

molecules for a lasting cooling effect. $20; missionathletecare.com

5. clean Finish Detox your body, then your mat! The Super

Yoga Mat Wash from Gaiam uses organic antibacterial essential oils to disinfect your

mat without damaging the non-slip surface, and leaves behind a refreshing scent.

$10; gaiam.com

6. Sweat Your intention Remind yourself to smile with this

uplifting graphic tank from Active by Old Navy. The semi-fitted style and moisture-wicking material allows for cool comfort

as you heat things up. $15; oldnavy.com

7. Get a Grip Forgot your mat? You can still rock

Downward Dog with the Grippy Yoga Gloves from Gaiam. The palm-targeted

traction design gives you support and stability on any surface.

$10; gaiam.com

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www.betterbodies.se


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cover athlete

As a fitness model, she’s always had those enviable abs and a friendly disposition going for her. But it was when she tapped into her soul that she was able to become the definition of a role model. Now, Lori Harder’s spiritual makeover just might change the world.


| March/April 2014


WorldMags.net



busy

by Kirstyn Brown, Editor in ChiEf

photography by paul BuCEta

girlBlissful Life

California has been good to lori harder.

Kicking around santa Monica in flip flops and a pair of bright green Lululemons, the small town girl from the chilly Midwest looks right at home in the West

Coast sunshine. If she’s even remotely anxious about her day’s growing to-do list—preparing for speaking engagements, a meeting for her upcoming women’s

retreat, a live webinar, and of course, a workout—she doesn’t show it. Perhaps she’s at peace because since moving to LA last year, she wakes up every morn-

ing to a view of the Pacific Ocean. Or maybe it’s because her brand, busy Girl, Healthy Life, has been growing exponentially to include DVDs, a cookbook and an online TV channel. Although, it may have something to do with the fact that

she’s actually figured out the secret to true happiness.



WorldMags.net




| March/April 2014

sfM: What was it like moving to California?lh: At first, LA was a big adjustment. I as-

sumed that the people would be diferent

and I wouldn’t fit in. I quickly realized my

attitude was forcing me to find the negatives

in people. I started looking for the good in

everyone and have made some connections

that have changed my life.

sfM: Your physique has never looked better. How are you training these days?lh: I take advantage of the warmer climate

and refuse to do cardio indoors. I run flights

of stairs, or walk them while listening to Pod-

casts, and do at least one beach run per week.

On lifting days I usually do circuit-style,

full-body workouts. I switch up the muscle

groups, reps and weight range and use kettle-

bells, Bosu balls and more! (Psst.. You can get

Lori’s workout on the next page!)

sfM: How has fitness evolved since you’ve been in the industry?lh: Fitness isn’t just about looking a certain

way anymore. It is about having energy,

confidence and a health care plan for the

future. We are learning that we need to start

thinking preventatively now, so we can be

the change for our daughters, sisters and

mothers. Our lives don’t change. We change

our lives.

sfM: What trends have you seen emerging in fitness? lh: I’m really excited about how people are

making the connection between the soul,

mind and their bodies. More than ever, wom-

en are learning to accept and love themselves

and that’s so important because every cell in

the body reacts to what your mind is saying.

That’s why I’m loving all of the positive self-

talk that is being used around not just yoga,

but lifting, cycling and running.

sfM: Tell us about your Bliss Project. lh: The Bliss Project started as a vision I had

of a room filled with women whose hearts

were ignited with passion. It is a women’s

retreat dedicated to creating our best lives

and bodies by evolving our minds. It is my

mission to empower women to become the

leaders of their lives and have them pay this

same idea forward.

sfM: Was there a defining moment in your life that shaped who you are today?lh: I have not always been this way because

I haven’t always been healthy. After being a

heavy kid, I struggled for a long time with

balance, body image, mindset and nutrition.

I went through a period of binge eating and

drinking, and my habits and thoughts were

always negative. It was not until I added the

element of learning self-love to health and fit-

ness that I was able to make a lasting change.

“I am grateful for the hard times in my life because

without those experiences,

I wouldn’t be relatable.”


WorldMags.net



Be your own Bliss project

“I experience bliss on a daily basis.”

move on.

travel plans how this busy girl stays healthy

(and sane) when she’s on the road.

• Pack snacks or an organic meal replacement powder for the airport (Lori uses isagenix).

• Be prepared. Research healthy restaurants near your hotel.

• When in doubt, order chicken, fish or a filet and a green salad. don’t be afraid to ask for substitutions.

• Enjoy what the city has to offer, just in moderation. “I love a good skim latte, a glass of red wine, great cheese, or dark chocolate!”

“EvEry journEy must includE failurE in ordEr to

lEarn. failurE is a bEautiful lEsson in disguisE.

How do you maintain such high energy

and positivity?I’ve learned that

energy comes from deep gratitude and dis-cipline. Each morning I take time to do my

“Non-Negotiable” list: exercise, prayer, read-ing and meditation. If I don’t, I will not have what is needed to get through the day and I won’t be as effectively

there for others.

sfM: What was the biggest challenge you’ve

had to overcome in the last year?

lh: I chose to go in the direc-

tion I believed I was meant to,

regardless of other people’s

opinions. At the same time,

there were the things that will

always come up in life, such as

family health issues. It’s impor-

tant to focus on all that is good

and remember to be grateful.

Looking back, I learned from

each of those experiences.


sfM: What made you want to be a motivational

speaker? lh: I believe speaking is truly

my calling, which is ironic

because public speaking was

literally my worst, most debili-

tating fear. I couldn’t think of

anything that I would want to

do less. So, it became some-

thing I had to conquer in order

to receive what I interpret now

as real fulfillment.

1. Have a to-do list of “Non-Negotia-ble” practices for yourself every day. It could include yoga, medita-tion, writing in a journal, or making a smoothie. Just make sure you do them, no excuses!

2. Make time for at least one daily activity that you enjoy, such as taking a walk or bike ride, going to a dance or group exercise class, or trying a healthy recipe.

3. Practice gratitude. Start each day by making a list of things you are grateful for. Keep going until you can’t think of any more!

4. When you have a negative thought, acknowledge it and then forgive yourself. Turn it into a positive and

5. Have a mantra that works for you. Repeat it when you are scared or have feelings of self-doubt and especially during your workout. It could be as simple as “I am strong and I can do this.”

6. Do something to help others as often as you can.

here’s how she does it.


WorldMags.net



WhEn shE Wants to pack a punch in thE gym, lori calls upon this lEg-burning, torso-tWisting, full-body Workout.Some of the moves may appear out of the ordinary, but there’s a method to her madness. This routine combines compound and functional movements that demand support from your stabilizers, for a highly effective conditioning and fat burning workout.

hiit

hardEr

How to do it:

option 1: Using moderate weight, perform the

following routine as instructed in the accompanying

chart once per week in addition to your regular weight

training program, or twice per week to improve

functional strength.

option 2: Use very light weight and complete as

many rounds as you can of each triset as a form of

high intensity interval training (hIIt) on cardio days.

it like


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Flat Bench hooked oBlique crunchSet Up: Lie on your side on a flat bench, keep-

ing your body in a straight line. Hook your

feet around the end of the bench and place

your hand comfortably behind your head.

Action: Squeeze your obliques and crunch

your upper body towards the ceiling. Hold

for a moment at the top, then lower back

down. Repeat for all reps then switch sides.

Single-arm kettleBell Swing JackSet Up: Holding a kettlebell

in your right hand, place feet

shoulder-width apart and lower

into a squat. Hold the kettlebell

between your legs with your arm

extended.

Action: Swing the kettlebell up to

eye level by pushing your hips

back then squeezing your glutes

and thrusting your hips forward.

As the kettlebell comes up, jump

your feet together and switch

hands at the top of the move-

ment. Quickly jump your feet

apart into the first position, this

time with the kettlebell in the

opposite hand and repeat.

ExErcisE rEpsTRISET #1

Single-Arm Kettlebell Swing Jack 15Flat Bench Hooked Oblique Crunch 15Dumbbell Leap Frogs 20 (10 each way)Rest 60-90 sec

Repeat all of Triset #1 for a total of four rounds before

moving to the next triset.

Lori’s Tip:

“challenge yourSelF By limiting your reSt timeS

and increaSing the weight aS you Start to

improve at thiS workout.”


Set Up: place two dumbbells in a line

on the floor end to end. take a wide

stance slightly behind the first dumbbell.

Action: Lower into a deep squat, grab-

bing the first dumbbell as you sink down.

holding the weight, leap over the dumb-

bell on the floor landing slightly in front

of it. as you land, lower into a squat, set

the dumbbell down, and leap backwards

to the starting position, behind the first

dumbbell. Lower into a squat, pick up

the weight, and leap forward again,

repeating the sequence.

Dumbbell leap Frogs

b.

b.

b.

a.

a.

a.


WorldMags.net




| March/April 2014

ExErcisE rEpsTRISET #2

Breakdancer Push-Up 10Kettlebell Curtsy Squat with Front Raise 10 (per side)Bench Plank Single-Arm Row Rest

b.

c.

d.

a.

sfmWatch Lori’s demo on how to perform the Breakdancer Pushup at strongfitnessmag.com

15 (per side) 60-90 sec

Repeat all of Triset #2 for a total of four rounds.BreakdancerPush-Up

Set Up: Start in a high plank position, with strong arms and legs extended behind you. tighten your core to support your hips and lower back.

Action: Step your right foot up towards your right hand. raise your right hand up to the sky as you lift the left leg and kick it out by your right ankle, twisting your torso slightly towards the ceiling. Come back to high plank and immediately lower into a full push up. repeat on the other side.


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kettleBell curtSy

lunge with Front raiSeSet Up: Stand with feet hip-width

apart holding a kettlebell (or a

dumbbell) in front of your chest.

Action: Step your left leg back,

crossing it behind your right leg

and lower into a lunge. Push

back up to return to the starting

position. Immediately lower into

a squat, while simultaneously

pushing the weight out in front

of you at eye level. Stand and

repeat on the other side.

Bench plank

Single-arm rowSet Up: Holding a dumbbell

in your left hand, place your

other hand on a flat bench and

get into high plank position,

with feet wider than shoulder-

width apart. Extend the dumb-

bell towards the ground with

palm facing in.

Action: Pull the dumbbell

towards your rib cage, driv-

ing your elbow to the back of

the room. Hold for one count

at the top of the movement,

squeezing your back muscles,

then lower. Repeat for all reps,

then switch sides.

b.a.

“my thEory is that your

training Will alWays Work

for you as long as it’s

somEthing you Enjoy and you

arE consistEnt.”


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| March/april 2014

nuTriTion

are dietary supplements guilty of costing us billions each year for nothing? Recent scientific evidence says yes, but the case against multivitamins might not be so cut and dry.

TrialVitamins on


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Ready for the bad news?

A recent report based on large-

scale studies suggests they’re a

complete waste of cash.

If you’re one of the 53 percent

of the population that relies on

these pills and capsules to keep

them healthy, this news is a

bitter pill to swallow. But before

you start dumping your daily

vitamins, read on to get more

of the facts.

the evidenceThere’s no denying that the

researchers—four American

medical doctors and one from

the UK—have built a strong

case against the effectiveness

of multivitamins and min-

eral supplements. Their report

published last December in the

Annals of Internal Medicine in-

cluded a review of three studies

of multivitamin supplements

and 24 trials of single and

paired vitamins that involved

more than 400,000 randomly

assigned participants.

The results were clear:

benefits of taking multivitamins

were either negligible or non-

existent. The researchers

reported that multivitamins and

other dietary supplements such

as antioxidants, folic acid and B

vitamins were ineffective in the

prevention of death by a serious

disease. The even went so far as

to advise that routine supple-

mentation of multivitamins and

minerals be avoided altogether

—especially in healthy adults

who have not been diagnosed

with a vitamin deficiency. “We

believe the case is closed,” the

authors wrote. “Supplement-

ing the diet of well-nourished

adults with (most) mineral or

vitamin supplements has no

clear benefit and might even be

harmful. These vitamins should

not be used for chronic disease

prevention. Enough is enough.”

the deFenSeBut don’t toss those multis just

yet. While the case may be

closed on whether or not your

daily dose of supps can keep

you safe from cancer and car-

diovascular disease, the jury is

still out on other health benefits

that taking a daily vitamin has

been shown to possess, such as

improved mood, immunity, and

bone health.

Spencer Nadolsky, MD,

Director of Examine.com and a

practicing physician in Virginia

says those potential benefits

alone may be reason enough

to ignore the recent supple-

ment-slamming research and

stick with your daily vitamin

regime. “We can’t say that all

multivitamin and multimineral

formulas are worthless for

everything,” he says. “There

are some trials that have shown

benefits other than to mortality,

such as increased mood and

decreased anxiety. There may

be other benefits that improve

quality of life.”

Use an online fooD calcUlator

or app to keep track of yoUr Daily vitamin

intake to make sUre yoU’re hitting yoUr

reqUirements.

QUaLIty ControL:

Purchase vitamins from repu-table sources and read labels

carefully to ensure you’re getting a good quality supplement.

Ph

ot

o s

hu

tt

er

st

oc

k.c

om

- P

ill

bo

x/

de

nis

e k

aP

Pa

- P

ill

bo

tt

le

/k

el

lis

according to statistics from 2010, americans spend around $28 billion a year on dietary supplements, most of which are multivitamins and multimineral formulas.

If you decide to continue with

a daily dose of multivitamins and

minerals, adds Nadolsky, you

don’t need to worry about doing

more harm than good. “There

are generally no side effects from

taking a quality multivitamin

in the recommended dosage,”

he says, adding that quality is

always an important factor to

consider. “If you purchase from a

shady company that doesn’t use

great quality control, you may

be at risk for toxicity.”

Making multivitamins a part of a fit lifestyle—or not—should be based on individual needs. If you follow a balanced diet high in quality meats and fish, fresh produce, as well as some whole grains and legumes, chances are, your daily vitamin requirements are covered and you could potentially save some cash by foregoing a supplement. But if you feel your diet is lacking certain nutrients, such as if you follow a vegetarian or vegan diet, a good multivitamin and multimineral could still be beneficial to your health, even if it’s not fending off chronic diseases. “Spending your money on whole foods should take precedence,” says Nadolsky. “But there are high quality multivitamin formulas out there that wouldn’t break your budget and may still offer some benefit.” If you’re not sure, talk to your doctor about getting tested for deficiencies and find out if you’d benefit from a dietary supplement.

the verdiCt



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training


| March/April 2014


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article by AmAndA Kotel B.Sc exerciSe Science, rehAB SpeciAliSt And perSonAl trAinerWorkout by midori rutledge, perSonAl trAiner And competitive powerlifter PhotograPhy by pAul BucetA

metabolic resistance training is a scientifically proven method for boosting metabolism and burning fat. but first, you have to put in the work.

Push your


imitsL


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What it is

MRT is a highly effective

training method consisting

of intense combinations of

cardiovascular and muscular

training. MRT uses a variety

of techniques, including

supersets, circuits, speed

work and low rest time for a

workout that will throw your

metabolism into overdrive. It

also improves lactate thresh-

old (meaning you can train

harder for longer), builds

muscle and maximizes your

body’s ability to change—not

to mention, makes you feel

like Superwoman.

By nature, this type of

training is not for the faint

of heart as it requires you

to train almost to failure.

The lactic build up causes a

burning sensation deep in

the muscles being worked—a

burn you must push through

in order to improve your an-

aerobic capacity. As a result,

fatigue will take longer to set

in the next time you do that

exercise. You will also burn a

lot more calories in less time

during the workout itself,

which makes this an effective

and efficient way to exercise

on a time crunch.


| March/April 2014

1. As a giant set:

Perform one exer-cise after the other

with as little rest as possible. Once

completed, rest 30 to 60 seconds, and

repeat the entire cir-cuit. Repeat for 3-5 rounds (depending

on fitness level).

2. As supersets:

Group the exer-cises into pairs (ex:

Dumbbell Squat superset with

Prowler; Overhead Squat superset with Sled Pull, etc). Per-form the exercises

in each superset back to back, rest

30 seconds, then re-peat for four rounds before moving on to the next superset.

How to:You can

approach this routine one of

two ways:

the term “metabolic resistance training” may sound technical and boring, but don’t let the name fool you. Known

as mrt, these three letters refer to an all-out, fat-scorching, insane

workout worthy of elite athletes who use it to sculpt and lean out their

physiques. there’s no question that this training style renders incredible

results, including dropping weight, building muscle, improving perceived

rate of fatigue and even boosting mood and brain power. there’s just one

catch: in order for mrt to be effective, you have to give maximal effort,

meaning you can’t phone it in. So get ready to step outside your comfort

zone and push through the burn.

?

Why it Works

MRT is proven to be so effec-

tive because it causes a huge

disruption in your physiology.

This disruption is actually

a good thing, as it impacts

your hormones in a way that

contributes to becoming a

better athlete, such as elevat-

ing the body’s level of growth

hormone, as well as improv-

ing anaerobic capacity and

oxygen consumption.

This method elicits an

enhanced hormonal response

that supports fat burning as it

elevates the release of growth

hormone and testosterone,

while lowering cortisol (stress

hormone) levels, making it

incredibly efficient for weight

loss. (Bonus: It also releases

the feel-good hormone sera-

tonin, giving your brain and

mood a little boost.)

Another selling feature of

MRT: the post-exercise oxygen

consumption is much greater

in this type of training com-

pared to steady state aerobic

exercise, and causes a greater

calorie burn lasting 24-48

hours post workout.

keys to success

This method of training uses

bursts of maximum effort to

delve into your body’s anaero-

bic system to trigger the release

of lactic acid. To achieve this

you must be hitting close to

maximal heart rate for at least

60 seconds. Remember, you

should come close to failure

during each exercise, so choose

your weights intelligently (tip:

go for moderate loads and

shorter rest periods).

A good rule of thumb is

to pick a weight that you can

control for 20 reps and set up

your rest times to suit your

recovery needs. Your goal here

is to elevate your heart rate to

about 80-90% of your max, but

you also want to allow it to re-

cover quickly before you hit the

next round. Try using a heart

rate monitor (or feel your pulse

using your middle and index

fingers) to judge your recovery

rate. Wait until your heart rate

comes down to around 120

bpm, then begin your next set.


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set up: Stand with your heels on a weight plate, feet narrower than hip-width apart holding dumbbells at your sides. Your arms should remain stationary, and abs should be braced tightly throughout the entire range.

action: Push your hips back and down. Keep your weight in your heels as you lower your hip joints slightly past (or just above) 90 degrees of knee flexion. Squeeze your glutes as you push back up to standing. Repeat for 20 reps.

set up: Load a prowler with weight so that it pro-

vides enough resistance to require effort, but not so

heavy that you are signifi-cantly slowed down. Place your hands on the handles with your arms extended, leaning your bodyweight

into the sled.

action: Keeping strong arms and bracing your core, drive through the

ground with alternating, short steps. Focus on using

your glutes and move as fast as you can for a short

distance. Push the prowler for 30 seconds.

Prowler push 45 lb plates on the floor.

Prowler

alternative:

Dumbbell Squata.

b.


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Sled alternative:

attach a chain or rope

to a heavy bag, bench or weight plate.

set up: Load a sled with appropriate weight (see Prowler set up). Attach chains or straps and stand facing the sled, holding a handle or end in each hand.

action: Run backwards quickly, driving through the ground, dragging the sled with you. Drag the sled for 30 seconds.

Sled Pull


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set up: Standing up-right, hold dumbbells in each hand at your sides (or at shoulder level for more difficulty), palms facing in. Brace your core to support your spine.

action: Take a large step forward with your right foot. Lower into a lunge until your left knee almost touches the ground, keeping equal weight in both feet. Push off your back foot, bringing it forward, and lower into a lunge on the other side. Repeat for 20 reps.

set up: Holding a weighted barbell with an underhand grip, hinge forward from your hips, bringing your torso forward until it is almost parallel to the floor, while slightly bending your knees. Extend your arms so they are perpendicular to the floor.

action: Brace your abs and initiate the movement by retracting your shoul-der blades. Focus on using your back muscles to pull the barbell towards your chest, keeping your arms tight to your sides. Repeat for 20 reps.

Pro-tiP: USing

an Underhand

griP targetS

yoUr latS and

bicePS more

intenSely.

Overhead Press set up: Stand upright, hold-ing dumbbells at shoulder height, with arms bent at 90-degree angles, palms facing out.

action: Press the dumb-bells overhead until arms are fully extended, but do not lock out your joints. As you extend your arms up, increase the tension in your abs, bracing your core. Repeat for 20 reps.

Bent-over Barbell Row

Dumbbell Walking Lunges

a.

a.

b.

b.


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nutrition

Drop that chicken breast.

You can still build muscle without overloading on animal protein—just take a cue from

mighty Mother Nature.


| March/April 2014


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written By Janice de Boer, BSc, rd photography By paul Buceta


PowerPlants


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| March/April 2014

maybe it’s time you considered

becoming a Flexitarian—and we

don’t mean flashing your biceps

every chance you get. The term

“flexitarianism” refers to a nutri-

tional approach that is gaining

momentum in the fitness world

for its focus on optimal health

and longevity. What is it? Basi-

cally, take a vegetarian, and add

a little meat.

That’s right. A little meat.

While it’s common knowledge

that lean meats and fish contain

the amino acids required to help

repair and build muscle tissue, it

can be easy to overdo it on flank

steaks and chicken breasts.

The truth is, just because you

train hard, doesn’t mean your

body requires large or frequent

portions of animal protein. In

fact, you can easily meet your

nutrient requirements and

achieve optimum performance

by following a plant-based diet

that focuses on a variety of

vegetables, fruits, grains, beans,

lentils, nuts and seeds.

But before you start rethink-

ing what’s for dinner tonight,

it’s important to note that some

nutrients—such as iron—are

simply higher quality and better

absorbed from animal protein

sources. Similarly, vitamin B12

is found naturally only in foods

derived from animals. Hence,

a balanced diet for many active

women includes a wide variety

of both nutrient-dense plant

and animal-based proteins.

The PlanT/healTh ConneCTionEmbracing a “plant-passionate”

nutrition strategy improves

your health and longevity

on a number of levels. Most

significantly, plants are loaded

with the vitamins, minerals and

phytochemicals that strengthen

the immune system and turn

your body into a fortress against

diseases. How? These nutrients

have antioxidant properties,

meaning they help protect your

cells from free radical damage

(free radicals are potentially

harmful atoms caused by pol-

lution, radiation and other

environmental factors that can

increase our risk of infection

and disease). What’s more, un-

like most varieties of red meat,

this way of eating contains little

to no saturated fat, further

reducing your risk of cardio-

vascular and other diseases. It’s

also high in indigestible fiber

and slow-digesting starches,

which contribute to sustained

blood-sugar levels, and play

an important role in digestive

health, both of which are key

in the prevention of chronic

diseases, such as diabetes.

GeTTinG enouGh ProTeinEvery cell in your body contains

proteins, which are used during

any kind of athletic or resistance

training and must be replen-

ished in order to build and

repair hard-working muscles.

If your protein intake is insuffi-

cient, the essential amino acids

within our body will fall short,

stunting the recovery process.

Active women are always on

a quest to get enough protein,

however, the fact that you

need protein doesn’t mean that

more is better. In fact, excessive

intake of protein from many

animal sources has been linked

to increased risks of chronic

diseases. Not only do animal

sources contain higher levels

of saturated fats, they also lack

many health-protective com-

pounds. If you are partial to red

meat, make it only an occasional

part of your diet, and stick with

the leanest cuts and varieties

(such as bison or beef tender-

loin) and consume moderate

portions. If it’s available to you,

grass-fed animals are always

the healthier choice, especially

when it comes to red meat.

The concept of getting

enough protein from a mostly

plant-based diet has been one of

controversy and debate, but it’s

a fact that as long as overall cal-

orie intake remains adequate,

you can easily meet recom-

mendations for protein through

consumption of plants—yes,

even on leg day.

One thing you must consid-

er, however, is that since most

plant proteins are incomplete,

choosing a variety of protein-

rich whole foods throughout

the day is the key to acquiring

all of the essential amino acids

required to grow strong muscle.

Protein Source Portion Size Protein

Tofu, extra firm ¾ cup 28 g

White beans, cooked ¾ cup 14 g

Red lentils, cooked ¾ cup 14 g

Pumpkin seeds, raw ¼ cup 11 g

Almonds, raw ¼ cup 11 g

Peanut Butter, natural 2 tbsp 8 g

Soy milk, enriched 1 cup 7 g

If you want to ramp up your energy levels, build lean muscle and ward of diseases,

“FLEXITARIAN” SAMPLE MEAL PLAN

18g

8g

13g

8g

32g

BreakfaSt

MEAL IngrEdIEnts ProtEIn

1 cup (cooked) oats, large flake or steel cut +¼ cup blueberries + 1 cup soy milk, enriched + 2 tbsp walnuts

1 small apple + 2 tbsp natural peanut butter

4 small Vegetable Chickpea Patties (see recipe) + ½ cup garden salad OR 1 cup Stewed Kale with Lentils and Walnuts (see recipe) + ½ cup steamed brown rice

Mash: ¼ of an avocado, and mix with ½ cup silken tofu, ½ tsp garlic, minced, ½ tsp lemon juice + 1 tsp chopped

cilantro. Serve with ½ cup raw zucchini sticks + ½ cup red bell pepper slices

1 serving Chickpea Turkey Meatloaf (see recipe) + 1 cup steamed broccoli and cauliflower +

½ medium sweet potato, baked

Snack

LuncH

Snack

SuPPer

PLANT-PRoTEIN SuPERSTARS


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NutrieNts per serviNg (1/4 of recipe):

Calories: 239; Fat: 7 g;

Carbs: 31 g;

Fiber: 5 g; Protein: 14 g

PreP time: 10 minutes total time: 35 minutes

makes 4 servings

1 tbsp canola oil or

coconut oil

½ cup onion, chopped

½ cup red pepper,

diced

½ zucchini, diced


1 tsp fresh ginger,

grated

1 tbsp curry powder

¼ tsp turmeric

1 540 mL can low-

sodium chickpeas,

drained

1 whole egg

2 egg whites

4 tsp lemon juice

Fresh ground pepper

to taste

1. Preheat oven to 350°F. Line two large baking sheets with parchment paper and set aside. Rinse the chickpeas in a strainer. Set aside as well and allow to dry.

2. Heat oil in a frying pan over medium heat. Sauté onion, pepper and zucchini until they begin to soften. Add garlic and spices. Continue cooking for one minute longer.

3. Scoop contents from the pan into a food processor or high-power blender. Add chickpeas, eggs and lemon juice and pulse until almost smooth.

4. Scoop spoonfuls of the mixture (about 2 tbsp) with a spoon and form into patties with your hands. Place on the baking sheets (they will not expand so you don’t need to leave much space between them).

5. Bake in the oven until golden for 20 to 25 minutes. Serve with a side green salad, steamed asparagus or in a wrap with fresh raw veggies.


Chi

ckpe

a P

atti

es


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NutrieNts per serviNg (approx. 1 cup):

Calories: 213

Fat: 6 g

Carbs: 33 g

Fiber: 7 g

Protein: 10 g

Go meatless at least one day a week!

Build your entire day around

veGetaBles and plant proteins.

1. Heat oil over medium heat in a large pot. Add the onion, garlic and ginger and sauté until softened (about 3 minutes), stirring constantly.

2. Add carrot and spices. Cook until fragrant, about 2 minutes, continuing to stir as needed.

3. Add vegetable stock, lentils and raisins. Cover and let simmer for 15 minutes.

4. Stir in kale until wilted, about 5 minutes. Sprinkle in walnuts. Serve on its own as a side dish to the Chickpea Turkey Meatloaf or over brown rice.

1 tbsp coconut or canola oil

1 medium sweet onion, minced


1 tbsp fresh ginger, minced

1 medium carrot, peeled and diced

1 tsp ground cumin

1 tsp ground cinnamon

1 cup sodium-free vegetable stock

2 cups green or brown lentils, cooked

1 bunch kale, stemmed and roughly chopped

¼ cup raisins

¼ cup walnut pieces (toasted if desired)

Stewed Kale with Lentils

and Walnuts

PreP time: 10 minutes total time: 30 minutes

makes 4-6 servings


| March/April 2014


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½ tbsp coconut oil or non-hydrogenated margarine

1 slice whole-grain bread

1 lb lean ground turkey

1 medium onion, diced


1 540 mL can low-sodium chickpeas, drained and rinsed

1 large egg

½ cup chunky chili sauce with sweet peppers (or salsa)

2 tbsp whole-grain Dijon mustard

2 tbsp fresh parsley, chopped

1 tsp ground cumin

1 pinch cayenne pepper

Fresh ground pepper to taste

toPPing:

4 tbsp chili sauce with sweet peppers

2 tbsp whole-grain Dijon mustard

1. Preheat oven to 350°F. Grease two 9” x 5” loaf pans with oil or margarine. Set aside.

2. Mash or puree chickpeas and set aside. Place bread in a food processor and pulse. Combine all ingredients in a large bowl and mix gently with a fork or your hands.

3. Evenly divide the mixture between the two loaf pans. Cover each pan with foil and bake for 45 minutes. Meanwhile, mix the extra chili sauce and mustard in a small bowl to use as topping.

4. Remove loaves from the oven. Spread the topping evenly over each and return to the oven to continue baking for another 45 minutes, or until the interior temperature reaches 165°F.

5. Allow loaves to cool for at least 10 minutes before slicing and serving.

PreP time: 10 minutes total time: 1 hr 40 minutesmakes 6 servings (2 loaves)

NutrieNts per serviNg (1/3 of loaf):

Calories: 298; Fat: 9 g; Carbs: 28 g;

Fiber: 6 g; Protein: 26 g

(recipe not pictured)

Chi

ckpe

a T

urke

y M

eatl

oaf

what aBout iron?Iron is essential to good health and adequate

energy levels in women. Between the ages

of 19 to 50, we need 18 mg per day—twice

as much as men! Unfortunately, only about

two to 20 percent of non-heme iron (the iron

found in plants) is actually absorbed by the

body, so those following strict vegan and

even vegetarian diets must consume extra

iron in order to get enough. However, don’t

let that deter you. Follow these tips for en-

hancing iron absorption from plant sources:

Pair it with C: Vitamin C helps improve the

absorption of non-heme iron, so include a

few strawberries alongside your handful

of nuts, add tomatoes to lentil soup, or toss

sliced red pepper into a tofu stir-fry to boost

your iron intake.

Hold the Tea: Since the tannins in tea and

cofee can decrease your body's ability to

absorb iron, sip these beverages at least one

hour before or after your meals.

BuildinG your plant-

powered dietBeing a flexitarian doesn’t mean that you’ll

be malnourished or ravenous, or even that

you have to give up your Saturday night steak

dinner. You can easily design a satiating

plant-based meal plan that also includes

appropriate portions of meat, and still ensure

you hit your energy and nutrient requirements.

Follow the tips below for transitioning to a

more plant-based way of eating and as you

do, keep a journal of changes to how you

look, feel and perform.

1. Make vegetables and other plant foods the

focus of all meals and snacks.

2. Cover at least two-thirds of your plate with

a variety of plant foods in a wide-range of

colors at every meal.

3. Enhance flavors by using fresh and dried

herbs and spices.

4. Experiment with plant-based condiments

such as spreading hummus or avocado on

wraps or sandwiches instead of opting for

butter or mayo.

5. Incorporate lean meats and fish into your

menu, but don’t over indulge. Animal

sources of protein should be the sidekick

to your vegetables—not the starring role.



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| March/April 2014

Training


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garageFor decades, at-home workouts were synonymous with leg warmers and ankle weights, thanks to aerobic videos

featuring leotard-clad

instructors, smiling and

sweatless as they counted

down from eight to “last

one!” And while we

admire the founders of

the living room workout

for helping pave the way

for women in fitness,

we’ve evolved. Nowadays,

our at-home fitness

programs eat workouts

like Sweatin’ to the Oldies

for breakfast.

Sure, you can knock

this routine out at the

gym, but it will be your

salvation when it comes

to squeezing a serious

workout into a crammed

schedule. Wherever you

are, grab your dumb-

bells, crank the tunes

and pull your hat low.

This strength-and-cardio

combo routine requires

minimal time and equip-

ment, but maximum fo-

cus and intensity. Give it

your all and not only will

your muscles be burning

from shoulders to shins,

but you’ll burn up tons of

fat both during and after

you sweat it out.

This 20-minuTe minimalisT

workouT Turns any room inTo your Training

ground.Written by Kirstyn Brown, Editor-in-ChiEf

Workout by rita Catolino, fitnEss modEl, CoaCh and trainEr

PhotograPhy by Paul BuCEta



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Go through the entire routine at maximum effort, with minimal

rest. Got time? Repeat two to three times through (four if you’re

advanced), resting one to two minutes between rounds.

How to:

• Skipping Rope• Light to Medium size dumbbells (8-12lb)• Bench (or chair)

EquipmEnt nEEdEd:

ExErcisE rEps

Rest 1-2 minutes before repeating the entire routine.

Century Skips

sUpErsETSquat Press

Weighted Jump Squats

Century Skips

Incline Pushup

Century Skips

sUpErsETCurtsy Lunge

Speed Skater

Century Skips

Bench Bunnies

Tri sETFlutter Kicks

Crossovers

Open/Close

100

25

25

100

25

100

25

25

100

25 (per side)

25

25

25


| March/April 2014


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Using a skipping rope, jump as

quickly as you can, using any style of

footwork that works best for you.

set Up: Stand with feet

shoulder-width apart

holding a dumbbell at your

sides in each hand.

Action: Push your hips back

and down to lower into

a squat, then explosively

jump straight up into the

air. Sink directly back into

the squat position as you

land and repeat.

A B

set Up: Stand with feet hip-width apart holding

dumbbells above your shoulders, elbows pointing

outwards and palms facing in.

Action: Squat down until your thighs are parallel with

the ground, keeping the dumbbells stationary. As

you return to standing, press the dumbbells straight

up overhead, rotating your palms to face out. Lower

the weights to the starting position and repeat.

Century Skips

sUpErsET 1Weighted Jump Squats

Tip:BrEAk up tHE CEntury

SkipS By doing four SEtS

of 25 SkipS. JuSt go EASy

on tHE rESt pEriodS

BEtwEEn SEtS.

A B C

Squat Press


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Alternating Curtsy LungeAction: Standing with feet

hip-width apart, take a big

step back with your left leg,

crossing it behind your right

and lower into a lunge until

your thigh is parallel with

the ground. Keep your chest

lifted and hips facing for-

ward. Return to standing and

repeat on the other side.

Incline Push-Ups

set Up: Get into high plank

position with your hands

wider than shoulder-

width apart on a bench,

legs extended straight

out behind you.

Action: Bend your arms

and lower into a push-up

until your chest almost

touches the bench. Push

back up to return to the

starting position.

if you don’t HAvE

A BEnCH, A woodEn

CHAir or CoffEE

tABlE workS!


| March/April 2014

Speed SkaterAction: From standing, leap as far as you can to the right

side, landing on your right foot. As you land, sweep your

left leg behind you, crossing behind the right. Let your

left toes lightly touch down, then immediately leap as far

as you can to the left and repeat on the other side.

A

B

sUpErsET 2


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Bench Bunniesset Up: Stand to one side

of the bench with feet

together. Bend over and

place your hands near the

front of the bench, gripping

each side.

Action: Lean your weight into

your hands and quickly

jump your feet up and over

the bench and back again,

quickly jumping back and

forth for all reps. (If using

a chair, place your hands

on the seat facing the back

support and jump your feet

over an imaginary bench.)

A

B

A

BC

Flutter Kicksset Up: Sit lengthwise on the bench

and place your hands behind you,

holding the sides of the bench.

Straighten your legs out in front

of you and lean back as far as

you can, squeezing your core for

support.

Action: Quickly kick your feet up

and down by alternating left

and right, keeping your legs as

straight as you can.

Crossovers

set Up: Same

as above.

Action: Using a

short range of

motion, quickly

crisscross your

feet, alternating

left over right and

vice versa without

stopping for

all reps.

Open/

Closeset Up: Same

as above.

Action: Open

your legs to the

sides in a wide

“V” then bring

them together,

keeping them

as straight as

you can. Repeat

for all reps.


Tri sET


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Research by Duke University shows that up to 45 percent of the

actions we perform daily are not the result of choices,

but habits.

HealtH


| March/April 2014


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Fire Up these disease-Fighting habits

For a longer, healthier liFe.

Forever

You don't have to crush

weekly marathons or eat nothing but kale to live

a long and healthy life. While experts agree that

regular workouts, a healthy diet and staying away

from nicotine are three of the most important

habits for women's health, reducing your likeli-

hood of developing the most common diseases

that impact women—cancer, type 2 diabetes,

heart disease and Alzheimer's—can be as simple

as making small changes to your daily habits.

"Healthy lifestyle choices can help prevent or

delay the development of many chronic and life-

threatening diseases," says Joanne Froody, MD,

medical director of Cardiovascular Wellness at

Brigham and Women's Hospital. "Women of all

ages can benefit from healthy habits. It's never

too late to start." The good news is that your brain

is naturally-wired to turn routine into habit, so

with a little work (see sidebar: "Forming Habits

That Stick"), you can turn some small tweaks

into a huge payof. Read on for five habits that

could change your life.

Written By Kasia Wind

photography By Paul buceta

young


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de

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ar

ily

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ma

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rh

of

er

yo

ga

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od

el

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a c

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1

That's huge if you're aiming

for between seven and nine

hours of sleep per night -

the "perfect" amount that's

been linked with reduced

risk of diabetes, coronary

heart disease and anxiety.

"Sleep is restorative and

a very important part of

a healthy lifestyle," says

Marci Goolsby, MD, primary

care sports medicine phys-

ician at the Women's Sports

Medicine Center at the

Hospital for Special Surgery

in New York, and much

research has shown that

natural light can help

regulate your body's

internal clock, resulting

in a better snooze. Even if

you're working from a cu-

bicle that resembles a coat

closet, you can increase

your exposure to natural

light and create a healthier

sleeping habit by heading

outdoors for an exercise

session during your lunch

break or after work. Need

ideas for a workout? Try

the one on page 64.

use tHe

“F” Word

2Natural

go

HoW long does it take

to Form a Habit?According to Stephen Guise, author of Mini Habits, a habit can take anywhere from 18

to 254 days to form. “run away if someone tells you that permanent life change is 30

days away,” he says. “The amount of time it will take depends on the difficulty of the habit and the person involved. There’s no

set amount of days.”

HeRe's a geneRal RUle of tHUmb: If you feel

an urge to "exaggerate" how often you're flossing to your dentist,

chances are you’re not doing it enough. Most experts agree that

you should be wrapping the minty string around each tooth at

least once in 24 hours. Last year, researchers from Columbia Uni-

versity found that looking after your gums cuts your risk of heart

disease by slowing plaque build-up in the arteries. Less mouth

bacteria is good news for your noodle too: a recent study showed

that Porphyromonas gingivalis, a bacteria linked to gum disease,

can enter your bloodstream, and later your brain, through every-

day activities like eating and chewing, triggering an immune sys-

tem response that releases chemicals and kills neurons associated

with memory, which may contribute to dementia.

simply having an ofce window and being exposed to daylight during the workday helped employees in a recent Chicago-based study sleep 46 extra minutes per night.


| March/April 2014


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3

4avoiD bURning oUt fRom yoUR job by making a RegUlaR Habit of switCHing on yoUR "oUt of offiCe" Reply

when you head out the

door. Take your mind of

work with an activity you

genuinely enjoy. "It is so

important that women

not forget about taking

care of themselves," says

Goolsby. While overtime

hours may seem like a

bona fide way to impress

your boss or the only way

to hit next week's impos-

sible deadline, "you can

still work hard and have

a fulfilling career without

sacrificing your own health

in the process," she adds.

A 2013 Kansas State Uni-

versity study found that

workaholics—defined

as people working more

than 50 hours per week—

face poor physical and

mental well-being, and

a study published in the

Scandinavian Journal

of Public Health showed

that job stress alters the

levels of lipids (fat) and

lipoproteins in the blood,

leading to abnormally

high levels of LDL ("bad")

cholesterol and low levels

of HDL ("good") choles-

terol, which have been

linked to heart disease,

diabetes, breast cancer

and Alzheimer's disease.

Goolsby recommends

that busy women sched-

ule workouts with friends

to take the work edge of

and enjoy a little girl time.

"I have a regularly sched-

uled spin date every Wed-

nesday with one of the

surgeons in my group,"

she says. "It also keeps us

accountable."

Research indicates that meditation impacts the struc-ture of your brain, leading to physical changes

that have a protective efect

against mental illness and

memory loss. Not enough

reason to chill out? Studies

have also found that the re-

laxing habit can help cut your

risk of heart attack and stroke

by as much as 48 percent.

Start your morning with this

guided relaxation technique,

courtesy of Vancouver-based

meditation coach, Padma

(padmameditation.com).

Sit comfortably in a chair,

with your feet on the floor

directly under your knees.

Feel the weight of your head,

shoulders, arms and back.

Next, feel the heaviness in

your legs, thighs, calves and

feet. Take a moment to focus

on the heaviness and stillness

of your body, as if you are

made of solid stone. Next,

notice the way your breath

comes into your nose, fills

your throat and expands into

your chest. Let your chest rise

as you inhale and relax as you

exhale. For a few minutes,

watch as your chest naturally

rises and relaxes. "Don't be

concerned about meditating

right or wrong," says Padma.

"Just sit in ease and awareness

and observe whatever you

happen to notice around

or inside you."

Meditate

at Workleave Work



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http://padmameditation.com





| March/April 2014

Form Habits tHat stickAccording to Charles Duhigg, author of The Power of Habit (random House, 2014), habits occur in a three-step loop that includes a cue, a routine, and a reward. The cue is a trigger that tells your brain to go into automatic mode and carry out a specific pattern, like say, leaving a pair of running shoes by your bed if you're trying to form a running habit; the rou-tine is the automatic behavior that results because of the cue, like dragging your butt out of bed and going for that morning jog; and the reward is the payoff that signals to your noggin' that the loop is worth remembering, like a small piece of chocolate that you have when you get back home. "over time, the cue and the reward become neurologically intertwined," says Duhigg. "As soon as your brain sees the sneakers, it craves the choco-late, making it much easier to get out and run."

to form a new habit that

sticks, Duhigg ofers

the following tips:

1. Find a cue that

works For you.

"A cue can be a particular

time of day, a certain place,

the presence of certain

other people, a particular

emotion or a preceding

behavior that has become

ritualized," he says. If

you're trying to create a

new habit, give your brain a

few diferent "cue" options,

and see which one it latches

onto. Make a pattern out of

the behavior (for example,

going running at the same

time every day, with the

same group of friends, with

the same ritual of tying

your shoes) so that it can

develop into a routine.

2. choose rewards

that are immediate

and satisFying.

While, eventually, you'll be

able to reach a point where

your brain no longer craves

an extrinsic reward, like

a piece of chocolate, as it

begins to rely on intrinsic

rewards, like the release

of endorphins or sense of

pride that comes with a

running habit, you'll initial-

ly need a reward that your

body will actually crave.

"Choose something that

gives you pleasure right

away," says Duhigg, "and

don't feel guilty about it."

If chocolate isn't your thing,

he suggests a nice long

shower, or taking 20 min-

utes to relax on the internet

and check your Facebook.

"It can be anything, as long

as you genuinely enjoy it,"

he says.

3. Bust Bad haBits

To change a pre-existing

"bad" habit, "you need to

recognize what the cue and

reward are, and then find

something else that deliv-

ers a similar reward," says

Duhigg. For example, if you

know that stress (the cue)

pushes you into late-night

ice cream binges (your

routine) and results in a

feeling of relaxation (the

reward), seek something

else -- besides a face full

of Ben and Jerry's—that

makes you feel calm, like a

yoga session or a chat with

a friend.

a diet rich in fruits and vegetables has long been tied to a reduced risk of disease, and even if you can't agree on

which camp tomatoes belong

under, the latest science shows

they ofer a significant health

benefit to women: reducing

breast cancer risk. In a new study

published in the Journal of

Clinical Endocrinology and

Metabolism, women who ate

a diet rich in tomatoes for 20

weeks showed an increase in levels

of adiponectin, a hormone that

plays a part in the regulation of

fat and blood sugar levels,

lowering their breast cancer

risk. The antioxidants found in

tomatoes, including lycopene,

have also been linked to increased

bone health and reduced likeli-

hood of stroke. Add them to

salads, pastas and salsas.

Tomatoes5 eat more

Cooked tomatoes

contain 150 percent more bioavailable

lycopene than raw.


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| March/April 2014

trainer talk

Upgrade YoUr Meal plan with prodUce The best way to rev your

energy and look amazing

is to load up on vegetables

(especially green ones) at

every meal. Consuming

a variety of veggies gives

your diet a giant dose of

vitamins, minerals and

antioxidants, helping to

flush toxins from your body,

strengthen your immune

system and give you extra

energy for killer workouts.

Start tonight with this

veg-packed recipe:

“How can i get in my best shape for beach season?”

Amp Up YoUr WorkoUtsChallenge yourself with a new interval routine. High

intensity interval training torches tons of calories and

keeps your metabolism revving for hours after your

workout. Try adding this routine once or twice a week

to your current program:

How to:Set a timer to buzz every 30 seconds. Cycle through

the following exercises. Rest for 1 minute after each

round of 6 exercises. Start with 4 rounds and work

your way up to 6 rounds. Cool down on a piece of

cardio equipment at an easy pace for 3-5 minutes

and be sure to stretch.

Do 30 seconDs each: Jump rope

One-foot push-ups

Box jump with step down

Burpee with tuck jump

Alternating front jabs with light dumbbells

Jumping jacks with light dumbbells

Get motivAtedWhatever gets you psyched for your workout, do it.

Whether it’s checking out inspiring photos on social

media, reciting motivational quotes, or pumping

your favorite tunes on the way to your session, do

what puts you in a positive frame of mind.

Feel free to borrow from our motivating playlist!

1. Work B*tch – Britney Spears

2. Now – Paramore

3. Up in the Air – 30 Seconds to Mars

4. Timber – Pitbull ft. Kesha

5. Can’t Believe It – Flo Rida ft. Pitbull

COACH FATIMApro tips to help you reach your goals.

For more tips and routines for getting fit for summer, read Coach Fatima’s blog at strongfitnessmag.com.SFM

We all want to look our best when

the warm weather hits, but we also know

it’s important to feel our best so we can

do our favorite outdoor sports and activi-

ties with more energy than ever. With just

a few months until summer, I’ve enlisted

Dara Cox Program Developer and personal

trainer for FitnessPrint Systems to help you

heat up your training and make this your

fittest summer ever. Here are our tips for

kicking up your health and fitness plan:

Get Ready for Summer

3-5 medium tomatoes, halved

1 medium red onion, cut in large chunks

1 cup zucchini, sliced

1 cup mushrooms, sliced

2 carrots, sliced into discs

2 celery stalks, chopped

1 medium leek, chopped

1-2 tbsp olive oil


4 tbsp red wine or balsamic vinegar

1 tsp each: dried basil, oregano,

thyme, salt, pepper

1. Preheat oven to 400°F.

Combine all vegetables in a large

bowl with olive oil, garlic and

herbs. toss gently.

2. Pour vegetable mixture into a

roasting pan and roast in the oven

for 45 minutes. Remove and let

cool for five minutes.

3. Either puree roasted vegetables

in a blender to make a sauce to

pour over poultry or rice dishes,

or, add low-sodium vegetable or

chicken stock, rice or quinoa and

chunks of lean protein (optional)

to make a soup. Enjoy!

Roasted Veggie Sauce (or Soup)PreP time: 10 minutes total time: 60 minutes

PH

oto

Pa

ul

Bu

ce

ta


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| March/April 2014

get inspired

Determined to

ElizabEth aguilEra

drEamEd of being more than

just fit. Deep down, what she

really wanted was to become

a competitor, a fitness model;

maybe even a sponsored athlete.

To her, those dreams seemed so

big, so impossible; she assumed

they would never come true.

That is until July 2012 when a

skin cancer diagnosis made the

then 23-year-old grasp hold of

her life. “I decided life was too

short to sit on my dreams,” she

says. “I didn’t know what each

day would bring, so I pushed for

all of my goals and I made them

happen. Every single one.”

After undergoing surgeries

to remove the cancer from seven

areas on her body, Elizabeth

got to work. She became more

conscious of her diet by limiting

sugar, drinking a gallon of water

daily and eating complex carbs,

lean protein and vegetables at

each of her five to six meals a

day. She incorporated strength

training and sprint workouts into

her fitness plan. She also signed

up for her first bikini competition

in her hometown in Chicago last

year. By the time she stepped

on stage, she had gone from 32

percent body fat to nine percent,

and took fourth place. She was

completely focused on her goals,

despite yet another surgery to

remove more of the cancer in

September of last year. “Mental

will is like a muscle,” she says.

“When you practice being strong,

it becomes a new habit. The only

aspect you are in control of is

your attitude.”

Today, Elizabeth is a com-

petitor and personal trainer, a

sponsored Oh Yeah! Nutrition

athlete, motivational speaker and

published fitness model. Together

with her sister, they have started

Elizabeth Morgan Fit where

they share their journey through

fitness and advice to inspire and

motivate others. “I know I am

working everyday to really make

a diference not only in my own

life, but in the lives of others.”

Set up: raise the treadmill to a high inclineWarm-up: walk or light jog for 5 minutesSprint: 60 seconds at 8-10 mphRest: 2 minutes at 3-6 mphRepeat: for a total of 20 minutes

Fight

Elizabeth incorpo-rates high intensity intervals using sprints two to three times a week to maintain lean muscle and burn fat.

Try her treadmill routine for yourself:

Elizabeth

AguileRA

“through-out my

cancer i strived even harder for the goals i always thought were out of reach.”

sprintsession

two women who found

strength through fitness to

overcome cancer.elizabeth’s story Written by Kirstyn Brown

gordana’s story Written by LaureL Moring


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in many ways, Gordana Jakopcevic is

a typical CrossFitter. She loves overhead

squats, Paleo recipes and has an enviable

set of powerful quads. But what you don’t

see when you look at her, is that she’s also

a mother of three, and a cancer survivor.

Gordana’s fitness journey began after

the birth of her youngest child, when the

extra weight she had gained during preg-

nancy made her uncomfortable in her own

skin. She overcame feelings of intimidation

in the weight room, and started training.

When her friend introduced her to Cross-

Fit, she knew she’d found a training style

that would change her life. “I love how I

feel after lifting heavy,” she says. “I love

the confidence and feeling of empower-

ment I get from reaching new personal

goals.” But what gets her pumped about

the sport is the positive efect it’s had

on helping perpetuate a healthy female

body image. “It’s fostered some amazingly

strong women not only physically, but

emotionally and mentally as well.”

One year after getting into CrossFit

and seeing her body begin to transform,

Gordana had a lumpectomy procedure on

what doctors first told her was a normal

cyst. But a nagging sensation in her gut

told her diferently and she had it removed.

She returned to her normal life, but soon

after, her world was turned upside down

with one phone call from her doctor,

confirming her earlier intuition. Being

diagnosed, she says, makes time stand still.

“I remember every sight, the smell, bright-

ness, and clarity. I can even remember the

taste in air.”

Gordana JAkopcevic

el

iza

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s

“it wasn’t just physical strength i got working out through my treatments, it was mental and emotional as well. every rep, no matter how light or heavy, or how long or short the workout, was a mental push.”


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| March/April 2014

She was determined to beat it.

She was 32 years old, healthy,

active, and by then had her

three little girls as motivation.

She was also set on continuing

her training, no matter what.

“I couldn’t find anyone in my

situation— someone who trained

like I did and had cancer. But I

was determined.

Gordana continued to work

out through the weeks after sur-

gery and six months of chemo-

therapy. “I was going to prove

all those doctors that told me

I wouldn’t be able to lift 5lbs

over my ahead again wrong!”

The mental and emotional

strength she gained with every

rep was just as important as the

physical strength she was build-

ing. “I would say ‘I got this,’ and

lift it over my head. I wasn’t just

beating the workout, I was beat-

ing cancer.”

Last November marked

Gordana’s five-year anniversary

of being cancer free. Today, she

runs her own blog, “Strong,

Sexy and Cancer-Free,” and gets

emails from women all over the

world who have found inspira-

tion and support from her site.

And while fear of the disease

returning will never entirely

disappear, she has learned to

focus on living in the mo-

ment, eating right, and

putting her health first.

“Being diagnosed with

cancer really opened

up my eyes to the

fact that life is

meant to be

truly lived.”

“the day after my surgery, i did 100 squats beside

my hospital bed.”

fighting wordsGordana’s advice for reducing your risk of diseases like cancer:

•�Prevention�is�the�most�important�factor.�It�means�putting��

yourself�and�your�health�rst.

•�Exercise�is�a�must.�Keep�moving!

•�Nutrition�is�key.�Try�to�enrich�your�diet�with�nutrient-dense�

foods.�Go�for�hormone�and�pesticide-free�options�when�possible.�

•�Trust�your�gut.�Listen�to�your�intuition�and�follow�it.�

•�If�you’ve�been�diagnosed,�thoroughly�research�your�condition�

and�ask�as�many�questions�as�you�can.�Become�an�active��

participant�in�your�healing.

Try Gordana’s favorite

Workout of the Day:“Nancy”

Overhead Squat x15

400m Sprint

Do: Five rounds as

quickly as possible.

oh my wod!

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igh

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to

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.co

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Mr

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http://shutterstock.coM/MR.TIMMI




event Listings M

ud

ru

n P

ho

to

s c

ou

rt

es

y o

f d

irt

y g

irl

Mu

d r

un

Guerilla running mountain marathon

& hillbilly half marathon

March 8 olympia, Wa

guerillarunning.com

The Yuengling Shamrock marathon

Full, Half & 8k

March 14-16 virginia Beach, va

shamrockmarathon.com

women’s bodybuilding

UFe rampage Figure, Fitness, Fitness Model,

Bikini & Physique

March 29 Westerville, oh ufeshows.com

IFBB/nPC Battle on the Beach

IFBB Pro Bikini & NPC Bikini, Figure, Fitness & Physique

March 29 daytona Beach, Fl

npcbattleonthebeach.com

IFBB europa Show of Champions

Pro Bikini april 11-12

orlando, Fl europagamesexpo.com

mARATHons

mud, TRAil & obsTACle RACes

escape the walkers 5k Zombie Mud Run

March 8 tucson, aZ

escapethewalkers.com

dirty Girl mud run 5k + 12 Obstacles

March 22 northern California, Ca

april 12 atlanta, ga

april 26 virginia Beach, va

godirtygirl.com

Tough mudder 10-12m Obstacle Course

March 29 & 30 los angeles, Ca

april 5 & 6 Mesa, aZ

april 12 & 13 Patterson, Ca, Clewiston, Fl

toughmudder.com

reebok Spartan race Obstacle Course (distances

vary) March 8 & 9 atlanta, ga

March 22 & 23 oahu island, hi

april 5 & 6 las vegas, nv

april 12 Queens, ny

spartanrace.com

warrior dash 5k + Obstacles

March 22 smithville, tx

april 5 sam dimas, Ca

april 12 Phoenix, aZ

Mountain City, ga

april 26 lawrence, ks

warriordash.com

Yoganation on Tour Classes & Workshops

Palm springs, Ca March 14-16

Chicago, il

March 28-30 yoganationontour.com

yogA

The event by Fit Bodies CrossFit

Individual, Masters & Team (Rx & Scaled) Events

april 26-27 Bloomington, il

fitbodiescrossfit.com

world war Fit Games Teams of 2 (Rx & Scaled)

april 26-27 austin, tx

worldwarfit.com

europa Throwdown ELITE, Rx, Scaled, Masters &

Team Events

april 11-12 orlando, Fl

raid-games.com

CRossFiT

Want us to include your event in our listings? email info to [email protected] sfm

hot this month!

Grab your girls and get dirty for charity! We love

that this team-building adven-

ture race is untimed, encourag-

ing women to unite rather than

fight. You’ll help one another up,

over and through 12 obstacles

as you forge through the muddy

five-kilometer course near

Sacramento, California. Once

you’ve collected your hard-

ware and hit the rinse station,

celebrate your accomplishment

with friends and spectators at

the after party! The best part?

You’ll be supporting breast can-

cer research. Last year Dirty Girl

donated $250,000 to the Bright

Pink, a non-profit that educates

young women on early detec-

tion and prevention of breast

and ovarian cancers.

Dirty Girl Mud Run5K + 12 Obstacles

March 22, 2014Northern California, CA

godirtygirl.comPublix Georgia marathon Full, Half & 5k

March 23 atlanta, ga

georgiamarathon.com

running Fit martian marathon

Full, Half, 10k, 5k & Mara-

thon Relay

april 12 dearborn, Mi

athens marathon Full & Half

april 13 athens, oh

athensmarathon.org

Kentucky derby Festival marathon

Full, Half & Team Relay

april 19 louisville, ky

derbyfestivalmarathon.com

Boston marathon Full (must qualify)

april 21 Boston, Ma

baa.org


WorldMags.net


http://guerillarunning.com

http://shamrockmarathon.com

http://ufeshows.com

http://npcbattleonthebeach.com

http://europagamesexpo.com

http://escapethewalkers.com

http://godirtygirl.com

http://toughmudder.com

http://spartanrace.com

http://warriordash.com

http://yoganationontour.com

http://fitbodiescrossfit.com

http://worldwarfit.com

mailto:[email protected]

http://godirtygirl.com

http://georgiamarathon.com

http://athensmarathon.org

http://derbyfestivalmarathon.com

http://baa.org

http://raid-games.com




| March/April 2014

real life

Womento watch

these four real women are proving they are fierce competitors.

Lori StreatorAge: 30 LocAtion: Schaumburg, IL

gig: WhoLe body WeLLneSS ProfeSSIonaL

Sport: runnIng

Tough Mama: Despite hav-

ing an impressive competitive

past that includes diving, gym-

nastics and Muay Thai boxing,

this mother of one says she’s

never been fitter than she is

today. “I knew I wanted to

become the healthiest, fittest

mother I could be,” she says.

Looking for a new chal-

lenge she signed up for races,

including a 10k extreme trail

race last year.

This year, she

plans to return

to the race and

place first in

her age group.

When she’s not

pounding the

pavement, she’s

hitting the iron,

practicing yoga,

or kickbox-

ing with her

husband. She

also became a

certified per-

sonal trainer and

started her own

wellness com-

pany to help oth-

ers achieve their

goals. “After

becoming a mom

and turning 30,

I am in the best

shape of my life

both mentally

and physically,”

she says. “And

I’m only getting

stronger.”

tiffany GaSton

Age: 35 LocAtion: ScottSdaLe, aZ

gig: fItneSS modeL, WrIter & mom

Sport: fIgure comPetItIonS

Paleo Powerhouse: Freelance writer and Paleo

chef Tifany was looking for a

way to combine her passion for

writing and fitness. Now, this

mom of three and sponsored

athlete runs her own website

and blog, where she shares

her recipes and workouts, in

addition to writing for various

health and fitness publications.

“I’m a huge advocate for health

and fitness,” she says. “I write

a lot about making sure you

don’t sacrifice your own needs

when it comes to being fit and

healthy.”

As if that weren’t enough

to keep her busy, she hit the

stage in six national figure

competitions in 2013, placing

in the top five in all of them,

and she isn’t slowing down.

“I am proud of my body and have

worked hard to mold myself

into who I am today.”

Lor

i Ph

ot

o a

Lic

ia B

ru

st

st

eP

ha

nie

Ph

ot

o m

ike

By

er

Ly

tif

fan

y P

ho

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Pa

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Bu

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WorldMags.net





Do you want to be the next Woman to Watch?Share your competitive spirit with STRONG Fitness Magazine. Submit your stories and photos to [email protected] and you could be

featured in an upcoming issue as one of the next Women to Watch.

Stephanie BrewSter

Age: 31 LocAtion: LaS VegaS, nV

gig: cocktaIL SerVer & entertaIner

Sport: fItneSS comPetItIonS

New Champion: Competing in Fitness

since 2008, Stephanie

has always been a crowd

favorite, but couldn’t

seem to win over the

judges. But that didn’t

bother this Vegas enter-

tainer and impersonator.

“I never cared for the title

as long as people were

entertained,” she says.

So she was shocked

when she heard her

name being called as

the new Fitness America

Champion last Novem-

ber, earning her a pro

card. But what Stephanie

is most proud of is her

decision to make fitness

and health a priority, in

spite of sufering from

an autoimmune disorder

and holding down two

jobs. “Many people think

it can’t be done, but it

can,” she says. “I want

people to know that you

should never give up!”

andi SadowSki

Age: 28 LocAtion: WaterLoo, on

gig: croSSfIt coach & yoga InStructor

Sport: croSSfIt

WOD-Aholic: When a

friend introduced her to

CrossFit, Andi was instantly

hooked. She loved it so much

that she became a coach and

a competitor in the sport,

placing 24th in the female in-

dividual category at the 2013

Canada East Regional Cross-

Fit Games. For her, the men-

tal and physical challenge of

the intense training style is

why she became so addicted.

“To me, CrossFit is more

than a workout,” she says.

“It’s about pushing yourself

beyond your comfort zone.

It has taught me that I’m

capable of constantly pushing

myself to new limits.”

While she can’t pinpoint

just one favorite Workout of

the Day, she loves anything

with power moves like pull-

ups, muscle-ups or cleans.

“CrossFit shows women that

it’s sexy to be strong and

beautiful.”


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mailto:[email protected]




| March/April 2014

Our favorite highlights and behind-the-scenes moments from the second STRONGCAMP. We hit up the City of Angels along with 26 incredible women and sweat it out in the California sunshine.

STRONGCAMPPhotograPhy by PauL Buceta

Captured


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Find out when we’ll be hitting your hometown at strongfitnessmag.comSFM

LOS ANGELES, CALIFORNIA WITH JESSIE HILGENBERG


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| March/April 2014

The fiT lisT

5. Kale. One Of the mOst nutrient-dense leafy greens you can find,

kale packs a high concentration of vitamins, minerals, antioxidants,

and fiber, all of which help promote optimal health and weight

control. Add one cup of shredded kale to any of your favorite soups,

stews, or stir-fries.

5 DieT fooDstop mediterranean

1. Salmon. Seafood is a significant part Of the traditiOnal mediter-

ranean diet, providing healthful fats and protein. The best way to get

enough of the omega-3 fats is to put fatty fish, such as salmon, on your

menu twice per week. One serving is 75 g when cooked.

2. Extra-Virgin Olive Oil. Adding this healthy fat alone to your

diet has been shOwn tO result in a majOr health bOOst. Try driz-

zling one or two teaspoons on a fresh salad to amplify the nutrients

in your vegetables.

3. Almonds. Whole nuts provide vitamins, minerals, healthy

fats, protein, antioxidants, and fiber. Gram for gram, almOnds are

One Of the mOst nutrient-rich nuts. Snack on 23 almonds a few

days each week.

4. Brown Rice. this gluten-free carb makes the list for not only

providing tons of energy, but also a good dose of disease-fighting

antioxidants and nutrients like selenium. Make a large batch at

the beginning of the week and re-heat a cup at a time as needed to

complete your meals.

Years of research have shown that following a diet rich in healthy fats and oils, whole grains, fish and lean proteins and plenty of vegetables holds benefits from fighting diseases to weight maintenance. Here are registered dietician Janice de Boer’s five favorite foods from the Mediterranean meal plan.

sports psy-chologists in

the UK teamed up with music-

streaming service spotify

to analyze 6.7 million workout

playlists. They compiled the following list

of the ultimate songs to sweat

to based on their BPM*.

1. Roar – Katy Perry (Mental PreParation)

2. Talk Dirty – Jason Derulo ft. 2 Chainz (Stretching)

3. Skip to the Good Bit – Rizzle Kicks (Stretching)

4. Get Lucky – Daft Punk ft. Pharrell Williams (aerobic/WarM-UP)

5. Move – little Mix (aerobic/WarM-UP)

6. Need U 100% - Duke Dumont ft A*M*E (cardio, loW intenSity)

7. You Make Me – Avicii (cardio, loW intenSity)

8. Feel My Rhythm – Viralites (cardio, Moderate intenSity)

9. Timber – Pitbull ft. Ke$ha (cardio, Moderate intenSity)

10. Applause – Lady Gaga (cardio, high

intenSity)

11. Can’t Hold Us –Macklemore & Ryan Lewis ft Ray Dalton (cardio, very high

intenSity)

12. Happy – Pharrell Williams (cardio, very high intenSity)

13. The Monster – Eminem ft Rihanna (Strength training)

14. Love Me Again – John Newman

(Strength training)

15. Get Down – Groove Armada ft Stush & Red Rat (Strength training)

16. #thatPower – will.i.am ft Justin Bieber (Strength training)

16 (according to science!)

Best Workout

Tunesthe

*Source: brunel University,

london, england.

“ What is your health and fitness goal for 2014?”

40% Build a little more muscle

32% compete in a race or physique contest

11% eat more veggies

9% get to a healthier weight

8% quit a Bad haBit

We

yoUasKeD

“Find a balance.”

“inspire someone every day.”

“Stay focuSed and committed.”

“More food, less cardio.”

“douBle unders!”

exTra CreDiTa feW more goals you’re

aiming for this year:


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STRONG+Fitness+Magazine+2014-03-04

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