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
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march / apriL 2014 $5.99
IS YOUR MULTIVITAMIN
WORTHLESS?
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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 multi- vitamins 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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March/April 2014 | strongfitnessmag.com 9
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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cover girl
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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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March/April 2014 | strongfitnessmag.com 11
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
of supplement formulation excellence
4000mg
CITRULINESupport endurance and
accelerate nitric oxide levels. †*
1000mg
CARNITINE
TARTRATEHarness the power of
clinical strength recovery. †*
LIBBY DIBIASETeam Gaspari Athlete and Regional CrossFit Champion
4000mg
L-LEUCINE Recover from training and trigger
anabolic muscle stimulation. †*
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
your best, and be the strongest version of you. Libby doesn’t settle for any-
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.
16 strongfitnessmag.com
| March/April 2014
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March/April 2014 | strongfitnessmag.com 17
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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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 •
CirCuitthep
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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
March/April 2014 | strongfitnessmag.com 23
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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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March/April 2014 | strongfitnessmag.com 25
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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March/April 2014 | strongfitnessmag.com 27
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
Tw
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at s
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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
mo
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ha
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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
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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
March/April 2014 | strongfitnessmag.com 31
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
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| March/april 2014
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pro-files
-
March/april 2014 | strongfitnessmag.com 33
“ 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
March/April 2014 | strongfitnessmag.com 35
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
Ph
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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.
40 strongfitnessmag.com
| March/April 2014
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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.
March/April 2014 | strongfitnessmag.com 41
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42 strongfitnessmag.com
| 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.”
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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.
March/April 2014 | strongfitnessmag.com 43
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.
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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.”
March/April 2014 | strongfitnessmag.com 45
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.
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46 strongfitnessmag.com
| 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
March/april 2014 | strongfitnessmag.com 49
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training
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| 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
March/April 2014 | strongfitnessmag.com 53
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.
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| 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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March/April 2014 | strongfitnessmag.com 57
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.
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| March/April 2014
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written By Janice de Boer, BSc, rd photography By paul Buceta
March/April 2014 | strongfitnessmag.com 59
PowerPlants
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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
3 cloves garlic, minced
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.
March/April 2014 | strongfitnessmag.com 61
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
3 cloves garlic, 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
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| 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
3 cloves garlic, minced
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.
March/April 2014 | strongfitnessmag.com 63
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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
March/April 2014 | strongfitnessmag.com 65
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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
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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!
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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.
March/April 2014 | strongfitnessmag.com 69
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
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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
March/April 2014 | strongfitnessmag.com 73
mo
de
l m
ar
ily
se
ma
ye
rh
of
er
yo
ga
ph
ot
o m
od
el
rit
a c
at
ol
ino
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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.
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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
March/April 2014 | strongfitnessmag.com 75
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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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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
5 cloves garlic, minced
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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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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March/April 2014 | strongfitnessmag.com 81
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
Be
th
Ph
ot
o P
au
l B
uc
et
a
g
or
da
na
Ph
ot
os
d
av
e l
au
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!
we
igh
lif
te
r i
Ma
ge
sh
ut
te
rs
to
ck
.co
M/
Mr
.tiM
Mi
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March/April 2014 | strongfitnessmag.com 83
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
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| 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
to
Pa
uL
Bu
ce
ta
an
di P
ho
to
da
ve
La
us
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March/April 2014 | strongfitnessmag.com 85
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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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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88 strongfitnessmag.com
| 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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