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fitness
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FIGHTING Crush!
The UFCs
SHAPE
workouts to score
Holly
Holm
rules Her
buff Arms, Sport
Firm Legs &
a Solid core The Gym-Free
Workout
We Just 30
Sq uats! minutes!
how to Gourmet
finally superfoods
get those 5 delicious meals
shapely to fuel you
glutes
+Woman
March/April 2016 $6.99
Meet the
Who
Broke the
Internet pg 72 strongfitnessmag.com
40
Dine in the Dark
Throw shade at sore muscles
with the recovery-boosting
antioxidants found in these
five dark superfoods.
68
SQUATS & THEN SOME
Squatting to no avail? This
workout has all the right moves
Ladies, to fix your flat-butt frustrations.
we have
lift off.
72
Instafamous
Double tap if you love your
body! How one womans
positive self-image became
national news.
34
Holly
Holm
We go one-on-one
with the UFCs
famous underdog
to find out how she
thinks, how she
trains, and keeps her
eyes on the prize.
PLUS:
Those abs though!
Turn to page 38 to get her
winning moves for a core
that can take a punch.
76 Trainer Talk
microbiome could also
dictate your ability to
Snack Break!
Sticking to your resolutions stay lean. Grab some
Grab a spoon and dig in
with no results? Heres why. sauerkraut and read on. to our top six spreads.
@ strongfitnessmag.com
m
Hol t ,
wee
S m!
Hol Outtakes from our
interview with the
champ herself.
Plus:
Check out all the
behind-the-scenes
action from our
photoshoot in
Hollys hometown
of Albuquerque,
New Mexico.
Stretch for Success
How can yoga improve your
efforts in and out of the gym?
Registered yoga instructor Celebrate Your Strength!
Join us at strong-camp.com for an
Jenn Pike gives you the low extraordinary weekend of workouts,
down on your downward dog. seminars and self-discovery.
Yoga Mat shutterstock.com/Sergiy Zavgorodny
Holly Holm photo by Sarah Scotford
SFM15.indb 5
2016-02-08 1:52 PM
contributors
marianne wren photo pierre gautreau jenn pike photo nat caron photography Helen Vong photo by Wandering Eye Photography
As a busy, working mom of two,
the last eight years, but her fit lifestyle goes back to Toronto-based foodie Marianne Jenn understands that vital health
her teens when a kidney disease diagnosis motivated Wren has been developing deli- and well-being are a journey to
cious recipes and making them be enjoyed, and not a struggle to
her to take an active interest in her health. She later look beautiful for the camera for be forced. She is the bestselling
became captain of the Junior Olympic volleyball team 18 years. Her work has appeared author of The Simplicity Project:
where she first got a taste of helping people achieve in commercials, movies, and in a A Simple, No-Nonsense Approach
lindsay kent photo r.g. photography felicia romero, sarah scotford & Amanda Kotel photos paul buceta
number of magazines including To Losing Weight & Changing Your
their physical best. For her, it seemed only natural that Clean Eating, Canadian Living, Body Forever!, as well as a nationally
she would develop that skill into a career. and The Eat Clean Diet Cookbook. sought-after yoga specialist.
Today, Lindsay is a Professor for the International
Sports Sciences Associations College of Exercise
Science, and owns her own training business,
Lindsay Kent Fitness. She is a Master Personal
Trainer, specializing in fitness nutrition, strength
and conditioning, exercise therapy, youth and senior
fitness, and athlete and functional training.
For this issue, Lindsay created a unique training
program that utilizes a classic bodybuilding technique
for reducing bodyfat while keeping hard-earned Amanda Kotel, BSc, CPT Helen Vong, Writer
muscle called Peripheral Heart Activation Training, Pull Up a Chair, pg 24 Come to the Dark Side, pg 40
Have you met our new Fit in a Flash With years of experience as a writer
or PHA. PHA training is geared towards priming the columnist for 2016? Shes not just and editor in the field of health and
bodys key foundational fat-burning muscles, which any personal trainer; with a special- fitness, Helen has developed a keen
include the legs, chest and back, she says. These ization in athletic therapy, a degree eye for whats trending in the industry.
in exercise science and a passion for Specializing in skincare, nutrition
muscles are also integral in maintaining proper the improvement of biomechanics and beauty, her work has appeared
posture and body alignment during exercise and and strength building, Amanda is in a number of publications such as
everyday living. the whole package. Oxygen, Elevate and Inside Fitness.
SFM15_SubscriptionAd2.indd
SFM15.indb 7 1 2016-02-08
2016-02-08 10:35 AM
1:52 PM
our experts
Expert Advice from HEALTH
Jenn Pike, Registered Aric Sudicky, BSc,
Holistic Nutritionist BED, CPTS, CFNS
Health, fitness and nutrition
expert; published writer and
fitness model; University of
You Asked: When is the Calgary, Faculty of Medicine
board
Pediatrician; staff physician,
dont spike my blood sugar? St. Michaels Hospital Toronto;
assistant professor, Faculty
Organic fruits are by far one of the healthiest foods we of Medicine at the University
of Toronto; founder of
can consume, yet they also tend to be vilified because of FITNESS uberhealthykids.com
recent low-carb diet trends, and the notion of what can
happen to blood sugar levels by consuming this naturally Gina Tacconi-Moore, Michael Hart, BSc, MD, CCFP
BLA, LMT, CFL1 Family Physician; Cannabinoid
occuring form of sugar. Founder and owner of CrossFit medicine; Nutritionist; Head
There are two important things to consider when Lowell and The Treatment Room, physician at Kilworth Medical
Lowell MA; licensed massage Clinic, London, ON
it comes to enjoying fruit: therapist and full body certified
1. Optimize digestion (and decrease gas, bloating and in Active Release Techniques
NUTRITION
digestive upset) by avoiding fruit consumption with Cathy Savage
large amounts of other foods and meals, such as having Competition prep coach, owner Emily Satrazemis, RD, CSSD
fruit for dessert after a meal. The best digestive rule of Cathy Savage Fitness, online Sports Dietitian; Nutrition
nutrition and training program; Consultant; and Nutrition
for fruit is for it to be eaten on its own, or two to three founder of Camp Savage Communications Manager,
hours before or after your main meals. Sacramento, CA
Emily Pantaleo, BSc, BEd
2. If you currently have difficulty with your blood sugar Certified personal trainer and Jenn Pike, RHN
levels and are making efforts to control it, choose fruits fitness instructor; fitness model Holistic Nutritionist &
that are lower on the Glycemic Index, such as apples, Bestselling author of The
Fatima Leite Kusch Simplicity Project: A Simple,
pears, grapefruit and cherries, and try to consume Award-winning competition No-Nonsense Approach To
them with a small source of protein or fat to slow coach; certified sports nutrition Losing Weight & Changing
the rate at which the fruit breaks down and enters advisor; certified personal Your Body Forever!
trainer; founder of Team Blessed
the bloodstream.
Bodies and FitnessPrint
SPORTS MEDICINE
jens Mike T. Nelson,
PhD, MSME, CSCS Brad Baldwin, BA, DC
advice: Adjunct professor and member Chiropractor, Bayview
If balanced of the American College of Chiropractic Health Centre,
blood sugar Sports Medicine; PhD Exercise Toronto; certified contemporary
is your focus, Physiology and MS Mechanical acupuncturist; trained in
consume a bit of Engineering (Biomechanics) active release techniques
protein or fat with
James Ho, DC, BHSc
Michelle Armstrong,
MM, BMSc, CPT, NWS SUPPLEMENTS
Mindset Expert; fitness trainer;
bestselling author; motivational Kamal Patel, MPH, MBA, PhD
speaker; The Life Renovator Director at Examine.com,
a leading online resource
Zain Saraswati Jamal for nutrition and supplement
Certified holistic sports study analysis.
nutritionist; yoga teacher;
personal coach; founder of
yoga, fitness and lifestyle
blog Eve Post Apple
Our
You gotta
feed those
gains.
inbox
@sabryson25,
via Instagram
I did the unilateral leg
supersets today from the
Jan/Feb issue and I'll be
feeling it tomorrow!
591,867
to having fit and
beautiful bodies that are
natural and strong. Very
inspiring!
@curatedbychris
via Instagram
I highly recommend
this magazine to any
woman, or man for that
matter, that wants to
read real information
about being healthy.
Everything from how
to work out properly
(yes, with weights!), to
eating right and living
a truly inspired and fit
life through the eyes of
Last months top women who practice
Got something to say? Send your feedback fitness, not just models
to yousaidit@strongfitnessmag.com weekend challenge! that look skinny.
#mystrong
@brittni_montana
MOMENT
@coachdee_dee
@sarahfittravels
@fitstl @jpchapman123
@sarahfittravels photo Brad Burrick @jpchapman photo @hung1.0
@fitchickchief
@sarahpaolini_fitchick @fitmom40fitness
@beautythefitnessbeast
Photo Edgar Artiga
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.
The
Good Fight
They say everybody loves an underdog. I dont think anyone
would argue that this adage proves to be true again and again. After
all, its the very basis for some of the greatest love stories, movie plots
(Rudy! Rudy!), news headlines and of course, sporting events. Even as
I write this editorial, Im watching a similar scenario play out on my flat
screen (its currently 16-10, Broncos). Admittedly, I dont know much
about football, but each year as the Super Bowl approaches and its
time for me to pick a side, I almost always root for the team that isnt
favored to win. Maybe Ive seen too many episodes of Friday Night
Lights, but I figure they have the least to lose and the most to prove.
In a way, being the underdog can actually give you an edgelets
face it, we all work harder when the odds are stacked against us. And
no one knows this better than our cover athlete, Holly Holm, who, as
this issue goes to press, is the UFC womens bantamweight champion
(and at the risk of jinxing anything, hopefully still is). Her fight with the
infamous, 12-time victor, Ronda Rousey was the stuff sports flicks are
made of: a trash-talking, undefeated champ versus a lesser-known
preachers daughter from Albuquerque. Chances are if youre a
betting man, your moneys on Rowdy Rousey.
By now, we all know how this particular story ends (if you dont,
flip to page 34 to catch my exclusive interview with the new belt
holder), and its one we wont soon forget. When I asked Holly about
being the underdog in the match against Ronda, she said it only made
her more determined to win. I felt like the odds were definitely against
meRondas the most dominant fighter out there. But I wanted to
prove everybody wrong and show them Im here for a reason too.
And like any good tale of triumph over adversity, theres
an important take-home message that applies to us all: never
underestimate what youre capable of. Whether youre an underdog
or a champion, whether youre stepping into a ring or stepping up to a
300-lbs barbell, if you believe in yourself, youve already won.
#teamholm
Photos by Paul Buceta and Sarah Scotford
Stay Strong,
A very special Kirstyn Brown
thanks to Editor-in-chief
everyone
at Jackson
Wink MMA for
allowing us
to take over
your space.
President
Kim Gunther
Editor-in-Chief
Kirstyn Brown
Creative Director
Erin Lutz Competitors have 75
seconds to move this truck
CHIEF PHOTOGRAPHer in the May Queen Strong-
Paul Buceta woman competition.
senior Designer
Jacqueline Hornyak
Designer
Andreia Pereira
Copy Editor
March Radness
Chelsea Clarke Gear up for spring by hitting one of these fitness events.
Advertising sales
Melissa Toulouse
mtoulouse@strongfitnessmag.com
289-232-1055 Mar Apr
director of special events
Chelsea Clarke
Hes Back
Kick off the fit season with one of the largest events Made for
cclarke@strongfitnessmag.com
Customer Service
of the year, the Arnold Sports Festival in Columbus,
OH. Cheer on the athletes competing in dozens of
sports then hit up the expo to meet your fitness
a Woman
help@strongfitnessmag.com heroes, score tons of samples and maybe catch a If youre no
USA 323-206-5026
Canada 647-797-3886
glimpse of Schwarzenegger himself. stranger to
Legal Counsel
yokes and log
Scot Patriquin
Brauti Thorning Zibarras LLP Mar presses, consider
competing in the
CONTRIBUTORS Camp Out
Janice de Boer, Rachel Debling, Lori Dont miss our first STRONGCAMP of 2016 2016 May Queen
Fabrizio, Lindsay Kent, Rob King, Amanda
Kotel, Dave Laus, Nichelle Laus, Valeria
in Burnaby, BC, hosted by one of our top
three Ambassador Search winners, Robin
Strongwoman
Nova, Jenn Pike, Felicia Romero, Sarah
Scotford, Alexandra Smith, Helen Vong, Ball! Youll get two days of crazy workouts, competition hosted
Andi Martin Wagner, Marianne Wren. nutrition advice, yoga and amazing memories.
Register today at strong-camp.com. by Ladies Lift Here
SPECIAL THANKS
Be Live Resort Punta Cana, CrossFit in Tysons Corner,
Colosseum Toronto, Forge Performance
VA. Divisions
Fitness Mississauga, Jackson Wink MMA
Academy Albuquerque, Jessica Mahnken,
Jessica Rinaldi, Ozone Fitness Boutique
Apr include Novice,
Vancouver. Go with the Flow Open and Masters.
If downward dog is your jam, youll want to
Distribution stop by the Yoga Conference & Show in
Disticor Magazine Distribution Services Toronto, ON. Check out over 250 exhibitors,
Office 905-619-6565 attend lectures and of course, do some yoga
(theres 20 hours of continuous practice!).
Printing
Main photo Ali Zagat Inset Gabby Brost
Ladies Lift here photos by Amanda Kulik
Apr
Office 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. Mad Dash
If you experience any pain or difficulty with these exercises, stop and
consult your healthcare provider. If you experience any symptoms of
Challenge yourself by signing up for the
weakness, unsteadiness, light-headedness or dizziness, chest pain or Warrior Dash 5k obstacle course race in
pressure, nausea, or shortness of breath. Mild soreness after exercise
may be experienced after beginning a new exercise. Contact your Kansas City, MO. Take on 12 obstacles (like Chaotic
physician if the soreness does not improve after 2-3 days.
Cargo and Deadmans Drop), then celebrate your
victory with a giant turkey leg and a free beer.
Aim for 30
will be the number walking or reading) and recorded appear in the April issue of the
one fitness trend their productivity as well as their Journal of Consumer Research, but
for 2016.
enjoyment. In one test, students until we know more about the impact
wearing pedometers, some of which of our beloved health gadgets, take
model Edith Werbel
were covered with tape, were asked heed: tracking your progress can
to log their thoughts while walking. certainly be a motivational tool,
Those who could see their display but at the end of the day, your
screens were asked to check it happiness is what really counts.
Circuit
at strongfitnessmag.com
the
Four
Moves for
Back Pain
even
1. Diaphragmatic Breathing
(aka abdominal or deep
breathing)
2. Abdominal Bracing
burn?
3. Bird Dog
4. Side Plank
You know the saying, more isnt found that those who were most
always better? New research active burned the same amount of
published in the journal Current calories in a day as those who were
Biology suggests this could be only moderately active. But why? You reduce your risk of
especially true when it comes to Well, it turns out, the more we developing cardiovascular
exercise. The study examined exercise, the more our bodies disease by up to this much,
just by getting regular
the energy expenditure (calorie adapt. These findings could help moderate exercise,
burn) and activity levels of more explain why youve hit a plateau according to the American
than 300 men and women and despite those two-a-day workouts. Heart Association.
Eye Candy
If you want to protect
your peepers from
Bread Winner
Not sure what to eat before meal or a meal consisting of
glaucoma, a recent
study published in
a long run? A new Australian carbs before and during the trial,
JAMA Ophthalmology study says: carb up! In an attempt along with nicotinic acid, which
suggests you might
want to start eating
to end the on-going debate about prevents the body from using fat
more kale. The data which is better for enhancing stores as energy. Turns out,
analysis of more than
100,000 individuals
exercise performance, fat or blocking the availability of fat had
over the age of 40 carbohydrates, researchers had no impact on performance, nor
found that those who
consumed nitrogen- experienced half-marathoners did it affect carbohydrate use.
rich diets had a 20-30 run on a treadmill at 95 percent The researchers reported that
percent reduced risk
of developing the of their best competitive pace carbs contributed to 83-91 percent
disease. Nitrates are to exhaustion. The runners of total energy, suggesting that
found abundantly in
leafy green vegetables, consumed either a zero-calorie carbs are the bodys preferred
carrots and beets. source of energyat least in high-
intensity endurance activities.
Best
news
ever?
Findings from a
recent Canadian study
have wine lovers
everywhere rejoicing: According to a
One glass of vino has
similar heart benefits recent review study
as a session in the published in the
gym. While it sounds
too good to be true,
International Journal
of Sport Nutrition and
photo paul buceta
Friends
with
benefits
A recent study from the
University of North Carolina
suggests that social ties are
equally as important to your long-
term health as green smoothies
and gym sessions. Study authors
came to this conclusion after
surveys from Americans ranging
from adolescents to seniors showed
a link between strong social
connections and reduced risks of
cancer, stroke and other diseases.
Large social networks were most
important in the early and later
stages of life, whereas the quality of
friendships, not quantity, was what
mattered during middle adulthood.
The moral? Dont skip brunch with
your girlfriend to go to spin class.
If it takes you this many minutes (or less) to You vs The Flu
fall asleep, youre probably sleep deprived. In case you didnt know, you have
super powers. Okay, so maybe you
Ideally, it should take 10-15 minutes to
photo paul buceta cupcake illo shutterstock.com/Red_Spruce
Protective
Measures
If arthritis is in your
family, you might want
to start upping your
intake of Omega-3s.
Findings from a small
study published in the
journal Rheumatology
found that at-risk subjects
who consumed Omega-3s
were less likely to have
the autoantibodies that
lead to the development
of rheumatoid arthritis
(RA). Researchers con-
cluded that DHA and
EPA fatty acids may be
suppressing the antibod-
ies, but further testing
still needs to be done.
No [I] BS
Brand new research published
in the British Medical Journal
has revealed a possible link
Rush Flour
between vitamin D deficiency
and irritable bowel syndrome,
or IBS. According to the small
study, of the 51 participants,
82 percent showed insuf-
ficient levels of the sunshine
If youre a sucker for new and thereby maintaining most of the vitamin. While currently there
is no known cause or cure for
cool health products, be on concentration of the antioxidant the gastrointestinal disorder,
the lookout for this one in the chlorogenic acid (CGA). He this research opens doors for
near future. Dan Pearlman, then milled the beans using a potential treatment options.
coffee into flour. Pearlman make actual coffee, Pearlman Daily milligrams of spirulina
made the discovery by roasting sees the flour being both a in supplement form can
green coffee beans at a lower nutritional supplement and reduce LDL cholesterol by
up to 10 percent.
temperature and for less time additive for baking, smoothies, (Bonus: Its also a vegan
than traditional coffee beans, snack bars and soups. source of protein!)
Body
Language
Stress much? A new brain in heart rate and breathing
study published in the was very active in those
journal Biological Psychology who had reported having
suggests listening to your high emotional and physical
body could help you improve resilience, however, messages
your resilience (the bodys from those parts of the brain
ability to recover) to stressful to areas responsible for bodily
situations. In the study, arousal were minimal. In
researchers examined the other words, the brain was
brain activity of 48 healthy very aware of the bodys stress
individuals during a stressful signals, but didnt go into panic
experience (in this case, mode. So what does it mean?
they were wearing masks Perhaps that becoming more
that briefly restricted their in tune with your body could
breathing). They found that make you more equipped to
the area of the brain that cope with stress in the future.
receives signals from
Flip to page 54 for tips on
the body such as change strengthening your mental muscle.
PERIOD!
This highly nutritious and delicious whole food shake provides you with 26 vitamins & minerals along with
16 grams of 100% plant-based protein, 1.5 grams of Omega-3 oil, 2 servings of fruits & vegetables,
4 grams of fiber, and 1 billion probiotics.
Pull up
No time to hit the
gym? Heres an
effective at-home
workout you can do
a Chair
in 30 minutes flat. Trainer
Amanda Kotel, B.Sc
photography by Paul Buceta Exercise Science, online
nutrition and fitness
coach, Los Angeles, CA
The Goal
A quick fat-burning
Weve all experienced that feeling when there workout you can do at
just doesnt seem to be enough hours in the day. home (or anywhere).
Heres a quick routine you can keep on standby for those days the gym Equipment Needed
is out of the question, but a good, sweaty workout is still non-negotiable. Nothing but a chair (or
a bench) and your own
In just 30 minutes, you can crush this at-home routine before starting bodyweight.
your day. Youll boost your energy, rev your metabolism, and have one
Why it Works
less thing on your to-do list. This quick circuit hits
every major muscle
group and then some.
It will push your muscle
How it works: endurance and get your
heart pumping, giving
Perform 4 rounds of the you a head-to-toe fat-
following circuit with burning workout.
15-20 reps (per side
where applicable) of
the following exercises
one after the other with
no rest. Rest 60-75
seconds between sets. A
Complete 4 rounds. A
To make this
easier, bring your
heels closer to
the chair.
Chair Hop
Set Up: Stand facing the chair
and lean over and grab hold
onto the sides of the seat.
Bend your knees slightly and
shift your weight into the balls
of your feet. B
Action: Push off the ground
and jump your legs to one
side of the chair. Land softly,
then immediately jump back
to the opposite side. Continue
hopping back and forth as fast
as you can for all reps.
Triceps Dip
Set Up: Sit on the edge of a
chair with knees slightly bent.
Grip the front of the chair with
your arms straight and tight to
your sides (A).
Action: Bend your elbows and
lower your butt towards the
ground, keeping your elbows
a pointing straight behind you (B).
Extend your arms to raise back
B up to the starting position.
Disease Fighter:
Turmeric
Rhizome
Add calorie-free flavor and tons of health benefits in participants with metabolic
syndrome, reducing their risk
with this exotic medicinal spice. of heart attack and developing
By Janice de Boer, RD type 2 diabetes.
Try it!
An ancient spice with a warm, slightly bitter taste, turmeric Youll find turmeric rhizome in the
produce section of many health
is best known for being a star player in curry powder and food stores or large supermarkets.
Indian cooking. But this exotic flavor-maker is more than Having it on hand lets you easily
just a South Asian staple: Its also a potent antioxidant with enhance everyday meals with flavor
and health benefits. Turmeric is
powerful anti-inflammatory properties. So if you tend to surprisingly versatile, just be sure to
shy away from anything outside your standard spice rack, add it early in the cooking process
to allow its pungent flavor to mellow
now is the time to get acquainted with turmeric. out. And heres an important tip:
wear kitchen gloves to prevent
What is it? environmental conditions, so staining your hands and nails while
Youre probably most familiar there is a keen interest in their peeling and grating.
with the ground version of potential to increase human Here are three ways to
turmeric found in the spice aisle health. Turmeric contains incorporate this powerful spice
of any grocery store, but its the specific types of phytochemicals into your favorite healthy meals:
rhizome (the root) that is the called curcuminoids, the most
most useful part for culinary well known being curcumin. 1. Drink it. Power up your morning
and medicinal purposes. Tur- Curcumin is the active compo- smoothie by adding tsp of
meric rhizome, with its tough, nent that creates turmerics dis- grated turmeric rhizome to any
light brown exterior resembles tinctive hue, and is also credited of your favorite combinations.
its relative ginger root, but the for its potential antioxidant and
bright yellow-orange flesh gives anti-inflammatory benefits. 2. Spice your rice. Add 1 tsp of
it away (its no surprise that its Turmeric has been used for grated turmeric rhizome to 1
name in Chinese medicine is thousands of years in Ayurvedic cups water for 1 cup brown rice.
jianghuang, meaning ginger and Chinese medicine. In the To make it more aromatic, saut
(jiang) that is yellow (huang)). last three decades, extensive the turmeric for a couple minutes
It can be used fresh in cooking, clinical trials have addressed first, with cup finely diced onion
or it can be boiled, dried, and its pharmacokinetics, safety, and 2 minced garlic cloves. Note: If
ground into the fine powder and efficacy against numerous you dont have turmeric rhizome,
you find in the spice aisle. pro-inflammatory conditions in use dried, but cut it back to tsp.
humans including some cancers,
Body Benefits arthritis, cardiovascular disease, 3. Make brilliant marinades.
Like all vegetables and fruits, diabetes, Crohns, neurode- Bathe meat, seafood or tofu in
turmeric contains phytochemi- generative disease, and more. this amazing marinade: 1 cup plain
cals (phyto means plant in Recently, an article published yogurt, 1 juiced lemon, 1 Tbsp
Greek). Scientists know that in the journal Clinical Nutrition canola or grapeseed oil, 3 minced
these naturally occurring showed that short-term (just garlic cloves, 1 tsp grated turmeric
chemicals give plants color, eight weeks) supplementation rhizome, 1 tsp grated ginger root,
support healthy growth, and with curcumin significantly 1 tsp ground cumin, 1 tsp paprika,
help keep them alive in adverse improved inflammatory status and tsp cayenne pepper.
1 medium cauliflower 3. Heat 1 tsp of oil in large frying pan 1 tsp ground
and sear cauliflower steaks (both coriander
3 tsp canola oil, divided
should fit stem-to-stem) until golden
tsp peeled and grated turmeric brown, about 2 minutes per side. 1. Add 1 Tbsp oil to the same frying pan used
rhizome Gently transfer to baking sheet. for cauliflower over medium heat and add
the ginger and garlic. Cook, stirring, for
tsp peeled and grated ginger root 4. Mix together the remaining 2
Photo Paul Buceta
5. Roast in the oven until tender-crisp, 3. Add the tomatoes (including all juice from
Food styling Marianne Wren
1. Pre-heat oven to 400 F. Line about 15 minutes. Meanwhile, the can), chili pepper, and cayenne. Using a
baking sheet with parchment paper prepare Spicy Tomato Sauce. wooden spoon, mash the tomatoes to break
and set aside. them up into a chunky sauce and simmer.
6. Serve on a bed of rice, quinoa, or a
2. Remove leaves from the cauliflower simple puree made from the extra 4. Add the cilantro and cook for another minute.
and trim the stem slightly. Cut cauliflower florets and top with 5. Season with pepper to taste.
straight down the core and remove Spicy Tomato Sauce. Garnish with
each rounded side to create 2 flat additional fresh cilantro. NUTRIENTS PER SERVING ( cup):
Recipe Janice de Boer
Face Value
Suffering from a winter-ravaged complexion?
Our beauty gurus have the cure.
Written by Lori Fabrizio and Valeria Nova,
Beauty Experts at Two Chicks & Some Lipstick
Two Chicks tip Whip up a DIY exfoliator! Mix a tablespoon of honey (renowned for its moisturizing
and antibacterial properties) with a bit of sugar in a bowl, apply to your skin and rub gently in a circular motion
for 1-2 minutes to get rid of dead skin cells. Rinse and apply moisturizer appropriate for your skin type.
How to
do a... Barbell Bench Press 4
Your Expert:
This is a
full body
lift - keep
everything
tight!
your shoulder blades about pulling it down, yourself away from the
Rest 1:30 together and walk your bar, instead of pressing
3
as this will increase
feet back under you (or engagement in your the bar away from
A2. Bent-Over Barbell
plant them flat on the upper back and lats. youthis will keep the
Row 5x8
floor) until you feel good Using control, lower the shoulders and lats down
B1. Bar Floor Press 4x8 and stable. bar all the way down which is important for
@ 60% of your 1 rep max
2. UNRACKING: You can until it makes contact strength and shoulder
Model Angela Gargano
Rest 1:30 have a spotter behind with your chest (or just health. Maintain full-
B2. Horizontal Row 4 x8 you to help you lift before). It is important body tension until your
the bar, or you can you do not let your elbows are locked and
C1. Push-Up 3 sets the bar is in a stable
unrack it yourself. elbows flare out to the
to failure position at the top.
Make your whole body sideskeep them at
Like a Champ
that what Im doing is because of the
fight and thats what it all comes
back down to.
Its precisely that kind of work
ethic that has recently helped make
the 34-year-old Albuquerque native
UFC fighter Holly Holm one of the most revered women in her
sport. A former professional kickboxer
Fast Fact:
Punching Bag Crunch: Hits both One-Armed Med Ball Throw: Lying Rocky Abs: Fires up your
your intrinsic and superficial Develops power in the hips and stabilizers, works every part of
abdominal muscle. Bonus core, targets the obliques, rectus your abs, and hits your back,
benefit: Your quads and hip flexors abdominus, shoulders, and back. glutes and quads.
will get a serious workout, too.
Plank: Strengthens the transverse turn the page to
Diagonal Plate Twist with Lunge: abdominus (the deepest layer
Provides a full-body blast, work- of your abs that supports your get these moves in
ing your obliques, quads, glutes, spine) and even hits the glutes a sample workout.
hamstrings, back and shoulders. and adductors (inner thigh).
TOGETHER
Incorporate Hollys favorite
Punching Bag Crunch
Diagonal Plate Twist with Lunge
5-6
12
7-8
15
9-10
15
10-12
15
core exercises into your own Lying Rocky Abs 12 15 15 15
fitness routine by using this
sample workout created by Plank 45 sec 45 sec 45 sec 45 sec
Graeme Prue, MS Sports One-Armed Med Ball Throw 12 15 15 15
Science, owner and head
Rest 60 seconds
coach of Combat Fitness and
Team Phoenix in Greensboro,
NC. Exceptional core strength
is a requirement for all sports, a
he says. It is what connects A
the lower body to the upper
body and thus transfers energy
from the ground to the arms.
If you have a weak core a lot of
the energy generated by the
legs will be lost and the useable
power becomes irrelevant.
b b
Come
to the
Dark Chocolate
Its no secret that raw dark Nutrients
chocolate, with 70 percent cocoa per serving:
content or higher, is lauded for its Calories: 235
Fat: 16 g
high amounts of disease-fighting
Carbs: 17 g
antioxidants. But you may not know Protein: 5 g
that dark chocolate is also freakishly Fiber: 3 g
full of six-pack-friendly minerals
magnesium, chromium, zinc and
copper. Minerals help metabolize
glucose and keep insulin levels on
an even keel, two factors which
contribute to weight maintenance.
The American Journal of Clinical
Nutrition recently published a
review of over 40 studies and
found a connection between dark
chocolate consumption and weight
gain prevention.
As if you needed more reasons
to love this perfect cheat food (in
disguise), the zinc found in dark
chocolate preserves nerve and brain
tissue, bolsters the immune system,
and helps metabolize food, while
copper makes it possible for your
body to unlock energy-revving iron.
Anthocyanins:
A group of plant compounds
most famously attributed
to giving berries their red,
purple and blue hues.
Anthocyanins are potent
scavengers of free radicals
and exhibit strong
anti-inflammatory and
anti-microbial properties,
shown to help stave off
diseases including cancer
and heart disease.
Weighted
UFCs
Set up: Begin kneel-
ing on a mat holding
a medicine ball in
front of you in both
hands in front of
your chest (A).
Action: Keeping
your upper body
stationary, bring your
left foot onto the
mat (B), then your
right, so you are now
in a low squat (C).
Immediately return
your left knee to the
mat, then the right.
Continue for all reps,
then repeat on the
other side (beginning
A b c with the right). S
Head
Strong
Not all strength training
requires a gym. These five
powerful practices will
teach you to turn your
focus inward and boost
your mental muscle.
Written by Michelle Armstrong, certified personal
trainer, bestselling author, and mindset expert
1. Meditate
According to the National
Center for Complementary and
Integrative Health, meditation
not only reduces stress and
improves the immune system, those you cannot control instance, the next time youre have happen, we can help cre-
it also helps us to become more (such as your mothers illness) on your third or fourth set ate that experience in reality.
present to our mental activity. and work to change those you in the gym and youre ready Remember, in order to create
When we slow down for a few can (such as hating your job). to quit, tell yourself to push the result you want, you first
moments a day and observe Let go of your past and focus through do one more set, have to believe it is possible.
our thoughts, we become more on the present. and grow past your comfort Your mind has to align with
aware of whether they are posi- Secondly, be sure to take zone. Always listen to your your goals in order to bring
tive or negative, and then we mental breaks. Just like you bodys cues, but simultane- them to pass.
can change them. A daily dose take rest days for your muscles, ously, know that you have the
of meditation can help you
identify limiting beliefs that
take time each day to rest your
mind. Do something relaxing.
ability to keep going and push
yourself that little bit further. 5. Declare
dont serve you, and select new Go for a walk. Watch an Victory
beliefs that do.
Sit comfortably for 5-10
uplifting movie. Take a bath.
Laugh with a girlfriend. Listen 4. Visualize When you say what you want to
experience out loud, it not only
minutes a day. Close your eyes.
Breathe deeply and observe
to soothing music. Spend time
in nature.
the Result sends a powerful message to
Visualization is when we see, the universe that you are ready
your thoughts. It can be help- hear, feel and experience the and deserving to receive what
ful to write down what you
observe so that you can choose 3. Push result we want in our minds
eye. When asked about her
you declare, it also strength-
ens your beliefs about what is
Photography by Paul Buceta Model Annette Milbers
2. Chill Out mental muscle is to persevere situation and coming out of it. tion, tell yourself out loud: I
Stress doesnt serve you or your when things get uncomfort- Because our brain doesnt am a winner. I have won the
body, so learn to manage your able. Over time, your mind will know the difference between competition. Get clear about
stress in healthy ways. To start, learn to tolerate more than it whats happening in our mind what you want, declare it ver-
make a list of all the stressors could previously, and youll be versus the real world, when we bally and expect that it will
in your life. Choose to accept able to go the extra mile. For visualize what we want to become your reality.
Total The
Package
Workout Routine by Felicia Romero, CPT, Coach
& Owner of Felicia Romeros Fit Method
Photography by Paul Buceta
Model Felicia Romero Hair & Makeup Alexandra Smith Shot on location at CrossFit Colosseum, Toronto March/April 2016 strongfitnessmag.com 57
TRX Pike
Begin in a high plank position
with your feet in TRX cradles.
Your body should be parallel with
the ground (A). Keeping your
legs straight, contract your core
and drive your hips towards the
ceiling (B). Lower back down
A B
with control, and repeat.
A B
Advanced
move!
B
TRX
Single-Leg
Burpee
Begin standing with
c your right leg bent
and placed in a TRX
cradle (A). In one fluid
motion, place your
hands on the ground
(B) and bring your
left foot up towards
the ceiling, extending
your right leg (C),
then lowering your
left foot and coming
back up to standing.
Continue for all reps
then switch sides.
Kettlebell
Swing
with Sumo
Squat
Stand with feet wide
apart holding a kettle-
bell straight down with
both hands. Squat
down while bringing
the kettlebell between
your legs (A) then
explosively extend
your legs, swinging the
kettlebell up in front of
your face (B). Lower
back down and repeat.
power tip!
Use the power
from your
hips and legs
to swing the
weight, not
your arms.
A B
Gut
Instincts Written by Rachel Debling
Photography Paul Buceta
model angela Gargano hair & makeup alex smith
March/April2016 strongfitnessmag.com 63
to capture all
of gut bacteria. That means that Immunology and Chief of
the more robust and varied your Gastroenterology and Nutrition
intestinal bacteria, the healthier at Loyola University Medical
40
the last three years we have healthy diet (see page 66 for
been able to measure these a gut-healthy recipe), exercise,
microbes properly, explains and using probiotics and
Spector. In the past, we prebiotics to manipulate the
could only measure about numbers of the good bacteria
Approximate one percent of them. But with versus bad. However, when it
number of diseases DNA techniques, scientists comes to the trendy topic of
that have been can accurately identify
different types of bacteria
probiotics, he notes that
relying on pills and fortified
linked to bacterial and, therefore, link them foods to get your quota may
imbalance. Cancer and their populations to
various diseases and
not be in your best interest.
The majority of studies on
is one of them. maladies. Still, even though probiotics are conducted on
we have some idea as to mice, which means that, while
what these teeny players are promising, they dont translate
capable of, there are still many to concrete connections in
questions to be answered. humans. Plus, Spector points
Hecht notes that, while we out that in the research that is
may not have the explana- conducted on humans, there is
tions we need at the moment, no evidence that your average
research down the line is person will benefit more
certain to lead to the therapeu- from probiotics than they
tic use of specific microbes. would a placebo.
One small shining light
CORRALLING THE HERDS in this matter is that there
If persistent bloating, consti- have been positive effects
pation or (ahem) diarrhea has measured in populations that
you worried about a topsy-tur- would need gut help the most:
vy bacterial imbalance, take the young, old and those on
heart. Unlike disease, there antibiotics, all demographics
is actually something you can whose immune systems are
do about it, explains Spector, generally not as strong as
10x
could whats going on in
your gut determine the
number on the scale?
20
makes it easy on the gut, says
Hilary Boynton, co-author of
The Heal Your Gut Cookbook
(Chelsea Green Publishing,
2014), along with writing
Sauerkraut has partner Mary Brackett.
20 times the amount
of bio-available Vegetable Tian
(serves 6 to 8)
vitamin C as
1 eggplant, sliced
fresh cabbage. 1 red onion, sliced
1 zucchini, sliced
2 tomatoes, sliced
3 tablespoons of ghee or
fat of choice
1 teaspoon sea salt
teaspoon fresh cracked
pepper
Handful of fresh thyme,
stripped off stems
your average adult. Wait, back it pills time and time again can and yogurt are also ideal
3 cloves garlic, smashed
up a minute why would be affected in the long run. options. And though youre
or chopped
antibiotics be detrimental to probably already ahead of the
your gut health? Good ques- PLAYING A GUTSY GAME curve on this one, exercise has
tion. Like a factory reset of Thankfully, there are simple, been shown to have a posi- 1. Preheat the oven to 425F.
your iPhone, antibiotics dont everyday ways in which you tive effect on the magnificent 2. Place the vegetables in a big
discriminate what they are can help your healthy gut internal forest that is your gut bowl, and drizzle with fat. Add
the sea salt, pepper, thyme
destroying and will often wipe bacteria to flourish. Avoiding though no study has concretely
and garlic.
clean an entire area of your gut. unnecessary antibiotics (talk been able to figure out why.
sing a large spoon, gently
3. U
Adler says certain antibiotics to your doctor or get a second With a surge in interest toss to coat. In a round,
could potentially alter concen- opinion before making that in the microbiome, its only a well-greased baking dish,
trations of gut flora and change call, obviously) and eating a matter of time until we will be place the vegetable slices
the balance in such a way that varied diet with plenty of com- able to custom design our in- in a repeating pattern of
concentric circles. You
could cause big, big trouble. plex, fibrous carbohydrates and ternal environments to fend off
can also use a rectangular
disease and help us maintain dish and make a pattern
Gut flora communicates with your a healthier weight. For now, if of alternating rows. Add a
youre following a clean diet, bit more fat on top of the
immune system and identifies itself rich in the aforementioned vegetables, and cover
with foil.
as one of the good guys so that effort foods, and making it to the
4. Cook for 20 minutes, remove
gym regularly, youre doing
is focused on the truly harmful your part in tending to your
the foil, and baste the
vegetables with the juices in
bacteria, keeping sickness at bay. microbe garden. And the next the bottom of the pan. Cook
time someone warns you about for an additional 20 minutes,
Not only does it make you life- fermented foods are both great the perils of bacteria, whisper basting once again halfway
through. Remove from the
threateningly ill in some situa- ways to make sure your gut covertly that they should watch
oven and serve.
tions, its also hard to treat. Of flora is up to snuff. Hecht notes their mouth; that bacteria they
course antibiotics have their that enzyme-rich grub like speak of is great in number, Reprinted with permission from
The Heal Your Gut Cookbook by Hilary
place in medicine, but people trendy sauerkraut and kimchi always around, and even better Boynton and Mary G. Brackett
(Chelsea Green Publishing, 2014)
who are prescribed rounds of are often your best bet; kefir to have on your side. S
AUSTIN, TX
APRIL 9-10, 2016
GILBERT, AZ
APRIL 16-17, 2016
ATTEND AS
MANY CAMPS
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9:57PM
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Get strong,
shapely glutes
in six weeks with
this muscle-
building routine.
Hump day wont
know what hit it.
Glutes
&Glory
P LUS:
Nutrition ti
ps
building m for
uscle
on pg 71!
Makeup Luisa Duran Shot at Ozone Fitness Boutique, Vancouver BC
Model Jen Jewell Hair Lori Fabrizio
Routine by Nichelle Laus, CPT & Coach | Text by Kirstyn Brown, Editor-in-Chief | Photography by Dave Laus
Stiff-Legged
A B
Deadlift
Set up: Stand with
feet hip-width apart
holding a pair of
dumbbells at arms
length in front of
your thighs (A).
Action: Keeping your
legs straight and back
flat, hinge at the hips
and lower the weights
towards the tops of
your feet until you
B feel a stretch in your
hamstrings (B). Raise
back up to the starting
position and repeat.
Im not
interested in
changing how
my body looks.
After years of struggling with her weight, Molly Galbraith
is on a mission to help women love their bodies.
On New Years Day, Molly Within minutes, her post is to tell our own stories, says up for another one. Soon, she
Galbraith sat at her computer, received dozens of likes. A few Molly. This is hers. was relying on the stage to be
trying to write a Facebook post hours later, it had thousands. the catalyst for her weight loss.
about body acceptance. As she And in the weeks to follow, her Where the Trouble After every competition my
stared at the accompanying story would be shared more Started body would rebound, she says.
photo of herself on a beach in than 20,000 times, receiving At 511, Molly has never felt I felt like the only way I could
a bikini, it suddenly occurred attention from media outlets totally comfortable in her skin. get my eating under control was
to her that for the first time in worldwide, including People.com So when her weight hit 185 to commit to another show.
as long as she could remember, to the UKs Daily Mail online. I lbs in college, her confidence In 2008, Molly returned
she hadnt made any resolu- love that this is the message the sank to rock bottom. In 2004 to the stage with a new game
tions that involved changing the world picked up, says Molly,
way she looked. Thats when
it clicked. This is my body,
a strength and conditioning
coach in Lexington, KY, and
I was 24 years old and felt
she wrote. This is not a before
picture. This is not an after
co-founder of online womens
fitness resource Girls Gone
like I couldnt get off the
picture...its a LIFE picture. Strong. I also cant believe that couch to get a glass of water. Beach & gym photos by Casey Sasek Flexing photo by Andrew Fore
Compassion Project
That summer, Molly took to her
website to share her struggles
with negative body image.
It would be the first of many
articles that would garner an
enormous positive response
Other peoples from readers. I let myself be
Women
for busy
moms:
Plan your
meals and
workouts
for the week
on Sunday
to Watch
and make
time for
yourself
each day!
Magdalena
Coffman
Age: 37 Hometown: Perry Hall, MD
Gig: Stay-at-home mom Sport: Bikini
Allison Fahrenbach
Age: 31 Hometown: Lancaster, PA
Gig: Owner of Alli-Fitness Systems Training Sport: Figure, Weightlifting, CrossFit
When it
comes to
coach andi
Effective training advice to take your
portions,
health and fitness to the next level.
the scale
doesnt
lie.
Are You
example, if you aspire to run become confusing. To avoid
a marathon, hire a running contradictory info, stick to
coach. If your goal is to one expert at a time and
improve your eating habits, follow her program only.
Sabotaging
get yourself a nutritionist. If you must use multiple
However, if paying for coaches, be sure they are
outside help is not in your aware of each other so they
budget, use reputable can work together to get you
Your Success?
resources to educate to your goals.
yourself, then create your
6. Youre in the wrong
own plan.
frame of mind. Dont
3. Your diet needs serious compare yourself to others.
These six common mistakes could be tweaking. Eating chicken Everyone is different! This
is your journey and as long
standing between you and your fitness goals. and broccoli is great, but
as you stay emotionally and
if youre underestimating
portion sizes, or forgetting physically committed to your
Here we are, nearly a alone. Even when they think to account for that goals, your results will come.
quarter of the way into 2016! theyre going by the book, so mochaccino with whip,
So, how are those resolutions many people fall short of their youre in trouble. To avoid Happy Training!
coming along? Are you starting fitness goals, making it hard accidentally blowing Andi
photography by Paul Buceta
to see changes in your body to stay focused and motivated. your calorie budget, keep
and energy? Or, are your extra But dont give up! Time to take a detailed food log for a
efforts to eat clean and hit the a step back and reevaluate the few weeks, and be honest
gym failing to deliver the results last few months to see if one of about what goes into your Andi Martin-Wagner, MS, is an
you hoped for? If you answered these common mistakes could mouth! Start weighing and Exercise Physiologist & Head
yes to the latter, youre not be sabotaging your efforts. measuring your food until Coach for Cathy Savage Fitness
Visit strongfitnessmag.com/subscription
to subscribe and receive 6 issues of
STRONG Fitness Magazine delivered to your door.
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strongcamp captured
STRONGCAMP
Caribbean
With Senior Ambassadors
jessica rinaldi and
jessica Mahnken
Held at
be live resort,
punta cana,
Dominican republic
Photos by
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love to
hate those
lunges in
the sand.
jessica Mahnken
leading yoga by
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Cool
Running Lacing up for race season?
Read up on these fun facts
before you hit the road.
4 Tips for
Your First
Marathon
Follow this advice from race
We Asked You
Is running a
38%
coach Jon-Erik Kawamoto, MSc,
CSCS before putting on the bib.
Race Day Checklist part of your
Research the race route at Dont leave the house without these necessities:
least a week before and make
fit lifestyle? Ive got a few
a mental image of it. Bike or Photo identification Sunglasses marathons
run/walk it if you can. Hair ties Antiperspirant under my belt.
Choose easy to digest foods as Race bib & pins Charged iPod & earbuds
a pre-race meal. A slice of toast Timing chip Anti-chafe gel or tape 23% 12%
with peanut butter and banana I ran out of Its my goal
Sunscreen Energy gels or sports drink coffee once. It to do a 5K
is a staple for many runners,
was horrible. this year.
but find what works for you.
Stick to the plan. This isnt the 17% 10%
time to experiment with new Sprints are Im just
foods or new shoes.
Minimum number of minutes you my jam. starting out!
should continue moving after a long
Get there early so you have
time to warm-up and focus distance race to avoid stiffness and
without feeling rushed. return your heart rate to normal.
This mostly flat course in Compete in one of three Puerto Rico thon, Ireland
World
Negril is a fast runners distances atop this world Island life may be laid Dubbed The Friendly
paradise. If youre not famous landmark. With back, but not when it Marathon for the
ready to go the distance, more than 5,000 steps, comes to this annual thousands of cheering
Cross the finish line the half marathon and its considered one of the 10K in San Juan. Ranked supporters that line the
Photo by Paul Buceta
and get a stamp on 10K courses might be toughest marathons out among the 20 most route. Dont forget to
more your speed. Be sure there but come on, the competitive races in the carb up with a frothy
your passport with to stick around for the scenery is worth it. world, its sure to chal- Guinness after crossing
one of these top beach bash and coconut lenge even the most elite the finish line.
destination races. water after the race. road warrior.
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