Strong Fitness - July-August 2016 AvxHome - in

STR ONG
OLYMPIC DREAMS
AN INSPIRING ATHLETE PROFILE
FITNESS
STAY
MAGAZINE
FIT ALL 30
MINUTE
WORKOUTS
SUMMER
QUICK ROUTINES,
SPEND LESS TIME
IN THE GYM
SLAY
EVERY
CLEAN DESSERTS DAY
& NEW WAYS WITH A WINNING
MINDSET PG 46
TO TRAIN
OUTSIDE
CROSSFIT BOSS
Protein Christmast
Abbot
Ice Cream!
+4 CHILL TREATS GETS
REAL:
HOW I
CHANGED
JULY/AUGUST 2016 $6.99

STRONGFITNESSMAG.COM
MY LIFE
SFM17_Cover.indd 1 2016-06-10 12:50 PM
SFM17_Cover2.indd 1 2016-06-10 1:34 PM
SFM17Book.indb 1 2016-06-10 1:38 PM
CONTENTS
july/august
Longer days
call for
shorter
workouts.
FEATURES/
COVER STORIES
40
CHILL TREATS
ST
Indulge in the taste of summer
while keeping those hard-
earned gains with these five
physique-friendly treats.
46
SLAY EVERY DAY
Want to be a winner?
Youll have to think like one.
Heres how to develop the
mindset of a champion.
66
30-MINUTE
WORKOUTS
Not one, but three effective
routines to get you in and out
of the gym in a flash.
74
OLYMPIC DREAMS
How four-time Olympic gold
medalist Sanya Richards Ross
prepares for the toughest
race of her life.
32
CHRISTMAS
ABBOTT
The CrossFit boss opens
up about her difficult past
and how she came out on top.
PLUS: Get her full-body
CrossFit workout
on page 36!
2 STRONGFITNESSMAG.COM July/August 2016
SFM17Book.indb 2 2016-06-10 1:38 PM

STRONG
ON THE COVER
COVER ATHLETE CHRISTMAS ABBOTT
PHOTOGRAPHY PAUL BUCETA
HAIR & MAKEUP EDWIN SANTIAGO
WARDROBE SHORTS UNDER ARMOUR
TOP NIKE, SHOES REEBOK
TRAINING NUTRITION MOTIVATION

24 Fit in a Flash 26 Buff Bites 32 Christmas Abbott
Want a killer workout? The summer-perfect fruit Our cover athlete gets real
All you need is a sports bra were feeling particularly about her difficult past,
and a resistance band. passionate about. finding CrossFit in a war
zone, and regaining her
PLUS: Douse your
28 Own It salad in a taste of the
confidence.
How to make friends with
tropics with this recipe. In Every Issue
the trap bar deadlift. 74 Get Inspired
30 Get Into Gear An Olympic edition 12 EDITORS NOTE
36 Belle of the Box Six high-protein snacks featuring 400-meter track
Have a one-on-one training
to keep you truckin when star, Sanya Richards Ross. 6 CONTRIBUTORS
session with the cover
athlete herself.
youre on the go. 8 ADVISORY BOARD
78 Women to Watch
40 The Big Chill 9 GETTING SOCIAL
48 Its in the Bag Trying to hang onto those
Three real women we
The new training tool thats couldnt help but notice.
gains for summer? Dont 17 THE CIRCUIT
got everybody talking.
worry, these sweet treats
will satisfy your craving while 80 STRONGCAMP 29 GYM BEAUTY
56 Rock on Water keeping that six-pack intact. Captured
Want a full-body outdoor The highlights from this
workout that doesnt feel springs three epic camps.
like work? Grab a SUP board HEALTH
and hit the waves.
46 Think Like a Winner 84 The Fit List
65 Trainer Talk The five characteristics all Wake up happy! Learn
How upping the intensity winners possess, and how to love the morning with
of your interval training will to develop them. these helpful tips.
score you better results.
66 Speedy Summer 60 SFM 2016

Workouts SUMMER HYDRATION GUIDE!
Three 30-minute routines to
keep your summer body on Everything you need to know about
point til September. keeping cool and quenched this summer.
July/August 2016 STRONGFITNESSMAG.COM 3
SFM17Book.indb 3 2016-06-10 1:38 PM

GET STRONGER SFM
@ strongfitnessmag.com
Christmas
in July!
Training (and life)
advice from our
current girl crush.
Plus:Behind-the-scenes
photos from our cover
shoot in Raleigh, NC.
#GETWRECKED
Win your very
own Wreck Bag
from the workout
on page 48! Go to
strongfitnessmag.com
for contest details.
TAKE IT OUTSIDE
These four outdoor
workouts are so killer,
you wont miss the weight
room for a second.
WAKE UP HAPPY GO HEAVY

Do you rise and whine? Toss those 10 lb
Then you need this four- dumbbells and lift a little
week guide to becoming more with our expert tips
a morning person. for increasing the load.
SFM17Book.indb 4 2016-06-10 1:38 PM

SFM17Book.indb 5 2016-06-10 1:38 PM
contributors LOOKING FOR
A FITNESS
As an ambassador for CHALLENGE?
Paiwen Paddleboards in GET WRECKED.
North Vancouver, BC, Nikki
will be the first to tell you
to get out on the water
and embrace outdoor
fitness with a core-crushing
paddleboard session.
Paddleboarding is the
NIKKI JOHNSTON BEAUDOIN, closest you will ever come to
FOUNDER OF SEA TO SKY walking on water, she says.
SUP, YOGA & FITNESS Currently, this SUP and yoga
ROCK ON WATER pg 56 expert is busy studying to
add Precision Nutrition
Coach to her resume, as
well as co-hosting online Girl
Tribe fitness and wellness
course, Bridal Babe Program.
The man behind the lens

of this issues quick gym
workouts for summer admits
he was actually nervous
before shooting. My wife
is a big fan of the magazine
and if I didnt do a good job
I was gonna hear about it.
Over his career, Brian says
BRIAN REILLY, he has connected the globe
PHOTOGRAPHER, with his images. His eye for
WEST STUDIOS light and love for people is
SPEEDY SUMMER evident in his travel, wedding
WORKOUTS pg 66 and fitness photography.
Brian loves the excitement of
not knowing whats next for CRYSTAL SEAVER, CPT,
his photography career as WRECK BAG MASTER TRAINER
long as he has his supportive
wife, his little-man Chase,
and maybe a couple glasses
of Cabernet, Brian is happy
to continue adventuring.
Its in the Bag, pg 48
Leaving the corporate world behind just last year, Crystal Seaver
is already using her expertise as a personal trainer and long
distance trail runner to make her mark on the fitness industry.
She admits she was unsuccessfully balancing a full-time
I really loved the PB and
banana froyo pops, says
corporate position and a healthy lifestyle before taking the risk
NIKKI PHOTO MARTIN DEE
the genius recipe developer to leave her stable career behind. The departure and willingness
behind the healthy frozen to take a risk worked, says Crystal. Because here I am, doing
treats featured in this issue. the very things that seemed far reached last year at this time.
Over the summer, Shoshana
is working on two sports
Today, the fitness enthusiast and Master Trainer for
nutrition certifications that Lindon Fitness (creators of Wreck Bag) is living in Maine
SHOSHANA PHOTO ANCHOR AND LACE PHOTOGRAPHY
will get her ready to start her with her boyfriend, his daughter, and their two dogs. In their
SHOSHANA PRITZKER, Masters in Nutrition this fall. household, they live by the mantra, fitness has to be enough
REGISTERED DIETITIAN AND Her ultimate goal is to work
as a military Sports Dietitian
without being everything, and actively practice what they
SPORTS NUTRITIONIST
as she is passionate about preach in regards to nutrition and training. When she isnt
CRYSTAL PHOTOS PAUL BUCETA
THE BIG CHILL pg 40

both fitness and the military. training clients or embarking on another ultra-race (she
She currently volunteers recently competed in an 88K), Crystal likes to read and indulge
with organizations that
reconnect veterans to
in old-fashion chocolate chip cookies. Shes excited to have the
their community through time to live out a full-time career in fitness and has plans to
physical activity. explore childrens fitness in the near future.
SFM17Book.indb 6 2016-06-10 1:38 PM SFM17

TAKE YOUR
FITNESS TO THE
NEXT LEVEL SUBSCRIBE NOW
STRONGFITNESSMAG.COM/SUBSCRIPTION
SFM17Book.indb 7
SFM17_SubscriptionAd.indd 1 2016-06-10
2016-06-09 1:38
3:54PM
PM
our experts
HEALTH
EXPERT ADVICE FROM ARIC SUDICKY, BSC,
ADVISORY
BED, CPTS, CFNS
MARC BUBBS, ND, CSCS; Health, fitness and nutrition
AUTHOR OF THE PALEO PROJECT expert; published writer and
BOARD fitness model; University of

Calgary, Faculty of Medicine
JOELENE HUBER,
You Asked: How much

MSC(A), PHD, MD
FITNESS Pediatrician; staff physician,
St. Michaels Hospital Toronto;
protein should I eat GINA TACCONI-MOORE,
BLA, LMT, CFL1
Founder and owner of CrossFit
assistant professor, Faculty
of Medicine at the University
at each meal? Lowell and The Treatment Room,

Lowell MA; licensed massage
of Toronto; founder of
uberhealthykids.com
Your protein intake over the course of a day is actually therapist and full body certified
MICHAEL HART, BSC, MD, CCFP
in Active Release Techniques
more important than any one single meal. I like all my Family Physician; Cannabinoid
active clients who train regularly to shoot for a minimum CATHY SAVAGE medicine; Nutritionist; Head
Competition prep coach, owner physician at Kilworth Medical
of 1.8 grams per kilogram of bodyweight for the day. That Clinic, London, ON
of Cathy Savage Fitness, online
said, there are two important points to consider when nutrition and training program;
choosing your protein intake at mealtime. founder of Camp Savage NUTRITION
First, one of the most common myths is that you
EMILY PANTALEO, BSC, BED EMILY SATRAZEMIS, RD, CSSD
can only absorb 20 g of protein in one sitting. This is Certified personal trainer and Sports Dietitian; Nutrition
incorrect. You can quite easily break down and absorb fitness instructor; fitness model Consultant; and Nutrition
a 40 g or 60 g portion of fish or steak; however, the Communications Manager,
FATIMA LEITE KUSCH
research shows that 20 g is the limit for building muscle Award-winning competition
Sacramento, CA
(i.e. muscle protein synthesis). coach; certified sports nutrition JENN PIKE, RHN
That doesnt mean that anything above 20 g is wasted. advisor; certified personal Holistic Nutritionist &
trainer; founder of Team Blessed
Consuming over and above the 20 g per meal wont help Bestselling author of The
Bodies and FitnessPrint Simplicity Project: A Simple,
build more muscle, but it will dramatically slow down
No-Nonsense Approach To
how much protein you break down in the body, which is MIKE T. NELSON, Losing Weight & Changing
PHD, MSME, CSCS
just as important as building, especially if youre training Adjunct professor and member
Your Body Forever!
intensely or trying to lean out for a competition. of the American College of MARC BUBBS, ND, CSCS
Sports Medicine; PhD Exercise Toronto-based Doctor of Naturo-
Physiology and MS Mechanical pathic Medicine; Sport Nutrition
Engineering (Biomechanics) Lead for Canada Basketball;
Strength Coach; Speaker and
ASHLEY CONRAD
Author of The Paleo Project
World-renowned fitness,
nutrition and lifestyle expert;
celebrity trainer; Founder & SPORTS MEDICINE
CEO of Clutch Bodyshop
training club, Los Angeles, CA BRAD BALDWIN, BA, DC
Chiropractor, Bayview
Chiropractic Health Centre,
MIND & BODY Toronto; certified contemporary
acupuncturist; trained in
LINDA MALONE, BSC, E-RYT 500 active release techniques
Founder and director, Iam Yoga
Inc., Toronto & Founder of JAMES HO, DC, BHSC
The Blu Matter Project Chiropractor, Athletes
CHICKEN PHOTO PAUL BUCETA
Care Sports Medicine

MICHELLE ARMSTRONG,
Centres, Toronto; active
MM, BMSC, CPT, NWS
release techniques provider;
Mindset Expert; fitness trainer;
consultant to recreational
bestselling author; motivational
MARCS ADVICE: and professional athletes
speaker; The Life Renovator
Because of the speed of
absorption when you drink ZAIN SARASWATI JAMAL
protein, I recommend my
SUPPLEMENTS
Certified holistic sports
female clients aim for a max nutritionist; yoga teacher;
of 20-30 g per shake. KAMAL PATEL, MPH, MBA, PHD
personal coach; founder of Director at Examine.com, a lead-
yoga, fitness and lifestyle ing online resource for nutrition
blog Eve Post Apple and supplement study analysis
SFM17Book.indb 8 2016-06-10 1:38 PM

78.5K The number of times you liked
our Mothers Day post! Hi Mom!
getting social
@STRONGFITNESSMAG TWEETED:
Fitness Experts!
Whats the one move
you love to hate?
@FeliciaRomero
Ahhhhh burpees for
sure!
@causefitness
Weighted Bulgarian
split squats
@LoriHarder
Walking lunges!!
MOST LIKED
@Lindsaykentfit
#MOTIVATIONMONDAY One Legged Heel to
You loved this reminder Butt Squats! Deep
to keep hitting the iron. burn = sleek ham-
strings, tight booty!
Jessie via email Anne Shirley via Facebook

FELICIA, RACHEL & LORI PHOTOS BY PAUL BUCETA
OUR Thanks for having Vanessa Tib in the Thank you STRONG Fitness
LINDSAY KENT PHOTO BY R.G. PHOTOGRAPHY
May/June issue. I too am a RN in a busy Magazine for such an amazing

INBOX ER and work 12-hour night
shifts! Its nice to see a fitness
magazine. Ive been hooked
since day one and continue to
model with a regular job be a big fan. Each issue brings
GOT SOMETHING TO SAY? who manages to fit it all in her me new workout ideas and
SEND YOUR FEEDBACK schedule! Sometimes its hard inspires me with the stories of strong ANNES AWESOME
TO YOUSAIDIT@ to take care of everybody else women. Thank you for giving me the STRONG MAGAZINE
COLLECTION!
STRONGFITNESSMAG.COM & still leave time for yourself! push to be my best. #strongissexy
SFM17Book.indb 9 2016-06-10 1:39 PM

posts we love
#mystrong
MOMENT
@lilpaula40
@stephanie_rodriguez14
OUR FAVORITE MOMENT

@kimmcneilyoga
Paula Macedo, 44, PEABODY, MA
When Paula Macedo posted this before-and-after photo to social
media, it wasnt to flaunt her weight loss. My post was about taking
control of your own life, she says. Taking action yourself because only
you can make a change in your life. And in February of 2010, thats ex-
actly what she did. Weighing 215 lbs at her heaviest, the 411 insurance
claims specialist started with small changes, making healthier food
choices and walking on her lunch break. Eventually, she felt confident
enough to join a gym, and never looked back.
Today, the self-proclaimed fitness addict is a healthy 125 lbs and
is completely off her blood pressure medication. She loves weight
training and group fitness classes, like kettlebell. But mostly, she loves
the confidence her new lifestyle has given her. Its no longer about the
number on the scale. Its about how amazing it makes me feel.
@STEPHANIE_RODRIGUEZ14 PHOTO BRANDON MUI OF @RX.PHOTOGRAPHY @KIMMCNEILYOGA PHOTO KIM MCNEIL

@fitness.dj @jpchapman123
@1fitfaren
@leahgruber @1FITFAREN PHOTO MICK GLAZE @FORCEFITNESSOCR PHOTO ANDY SHERMAN
@forcefitnessocr
@angie_lvn_fit @meljfit
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.
SFM17Book.indb 10 2016-06-10 1:39 PM

SFM17Book.indb 11 2016-06-10 1:39 PM
editors note
WINNING
Its a law of nature: Some people are natural athletes,
blessed with speed, agility and power, while others are simply
inherently unathletic. Unfortunately, Ive always fallen into the
latter category of slower, less coordinated individuals, more suited
to be spectatorsall of my ribbons for athletic accomplishment said
Participation in shiny gold letters.
Over the course of my life Ive made several attempts at being
sporty, hoping to stumble into something I was actually good at, but
never found my niche. I was called out in T-Ball for throwing the bat,
never scored a single goal in soccer, and the one time I competed in tug of war, I had to run off the field to vomit.
Which is why every two years when the Olympics take over our screens and I watch the worlds most elite athletes battling it
out in every imaginable sport, Im in complete awe of their ability and stamina. I cant begin to imagine what it takes to compete
at that levelthe hours of training, the meticulously calculated diet, the drive and dedication, the pain and sacrifice, the ache of
wanting it so badly youll do whatever it takes to succeed. Ability is only half of the equation.
I spoke recently with a woman who has some experience in this area: 2012 Olympic gold medal champion in the 400 meter,
Sanya Richards Ross (youll find her profile in our Unstoppable Women section on page 74). Sanya has competed in three
Olympic Games and won several championship titles in spite of suffering from a painful foot injury for the last decade. Its hard
for people to understand how intensely painful its been, she told me. Its just been my love for the sport thats kept me in the
game.
Its that kind of relentlessness, that grit, which separates the good athletes from the elitethe Sanyas from the so-and-sos.
It goes to show that when it comes to winning, mentality is just as crucial to success as physicality. In her article on developing
a winning mindset (Think Like a Winner, pg 46), mindset expert Michelle Armstrong says grit is one of the key characteristics
shared amongst winners, along with belief, focus, and heart. Belief. Heart. These are things you cant train for in a gym, practice
on a field or buy in a store, because they are already within you.
In this issue, our cover athlete opens up about struggling with alcohol and drug abuse from age 13 into her early 20s
(Becoming Christmas Abbott, pg 32). At 22, barely 100 pounds and unable to run a mile, she discovered CrossFit and through
its discipline and work ethic, managed to turn her life around and become the wildly successful athlete, business owner, author,
speaker and all-around badass she is today. When I asked her what has been the most important lesson her experiences have
taught her, she said: Ive learned I can do anything I put my mind to and have unlimited passion for. Every person has this
ability, you just have to learn how to tap into that mental strength and everything else will follow.
Each one of us possesses the ability to be a winner, regardless of athletic ability. Whether its sports, business, art,
motherhood, yoga, cooking, designing, dancing or weightlifting, you are the champion of your craft if you believe its so.
And speaking of champions, as I write this editorial, one of the most courageous and respected winners of all time,
Muhammad Ali, is being laid to rest. So it seems only fitting I leave you with his words: Champions arent made in gyms.
Champions are made from something they have deep inside thema desire, a dream, a vision. They have to have last-minute
stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill.
STAY STRONG,
KIRSTYN BROWN
EDITOR-IN-CHIEF
SMF17_EdLetterEvents.indd 12 2016-06-10 1:50 PM

on our radar
PRESIDENT
KIM GUNTHER
EDITOR-IN-CHIEF
KIRSTYN BROWN
CREATIVE DIRECTOR
ERIN LUTZ
CHIEF PHOTOGRAPHER
PAUL BUCETA
SENIOR DESIGNER
JACQUELINE HORNYAK
DESIGNER
WE HAVE LIFT OFF: ANDREIA PEREIRA
WITNESS FEATS OF
SUPERHUMAN STRENGTH COPY EDITOR
AT THE REEBOK
CHELSEA CLARKE
CROSSFIT GAMES.
EDITORIAL INTERN
MIKAILA KUKURUDZA
Summer Sizzlers
DIRECTOR OF CONSUMER MARKETING
KEVIN GREENE
kgreene@strongfitnessmag.com
The hottest fitness events going down this season. ADVERTISING SALES
MELISSA TOULOUSE
mtoulouse@strongfitnessmag.com
289-232-1055
JULY 13-17 DIRECTOR OF SPECIAL EVENTS

CHELSEA CLARKE
NETWORK IT cclarke@strongfitnessmag.com
Join thousands of industry
professionals from 60 countries at the
CUSTOMER SERVICE
IDEA World Convention Fitness and
help@strongfitnessmag.com
Nutrition Expo in Los Angeles, CA for USA 323-206-5026
the career-moving weekend of the year. Canada 647-797-3886
LEGAL COUNSEL
JULY 19-24 SCOT PATRIQUIN
Brauti Thorning Zibarras LLP
SURVIVAL OF THE FITTEST
Cheer on your favorite gladiators as
they WOD their way towards the title CONTRIBUTORS
of Fittest on Earth at the Reebok Michelle Armstrong, Nikki Johnston Beaudoin, Janice
de Boer, Jeff Cohen, Rachel Debling, Lori Fabrizio,
CrossFit Games in Carson, CA. Molly Galbraith, Lindsay Kent, Amanda Kotel, Mikaila
AUG 20-21 Kukurudza, Valeria Nova, Shoshana Pritzker, Brian
AUG 5-21 E.T. RUN HOME

Reilly, Edwin Santiago, Crystal Seaver, Sarah Scotford,
Alexandra Smith, Andi Martin Wagner, Marianne Wren
PATRIOTIC GAMES An event for X-Files fans and hardcore SPECIAL THANKS
Watch thousands of top athletes come runners, The Extraterrestrial Full CrossFit Invoke, Jonathan Wiseman of Optimal Body
POLE VAULT PHOTO COURTESY OF JOHN HUET / IOC
Fitness, Lori Harder, Reebok, Wreck Bag

together to compete on the world Moon Midnight Marathon in Las Vegas,
stage at the 2016 Summer Olympic NV takes place on the edge of forbidden
Games in Rio de Janeiro, Brazil. Area 51one of the top reported DISTRIBUTION PRINTING
LIFTING PHOTO COURTESY OF REEBOK
locations of alien sightings. Disticor Magazine RR Donnelley
AUG 11-14 Distribution Services

Office 905-619-6565
Office 905-362-3245
MOUNTAIN POSE AUG 27-28 Always consult your physician before beginning any exercise program.
Feed your yoga obsession in the heart JERSEY GIRLS This general information is not intended to diagnose any medical condition
or to replace your healthcare professional. Consult with your healthcare
of the worlds oldest mountain range Grab your buds and come out to professional to design an appropriate exercise prescription. If you
experience any pain or difficulty with these exercises, stop and consult
at the Wanderlust Festival in Mont STRONGCAMP in Morristown, NJ for the your healthcare provider. If you experience any symptoms of weakness,
unsteadiness, light-headedness or dizziness, chest pain or pressure,
Tremblant, Quebec. sweatiest girls weekend-getaway ever. nausea, or shortness of breath, contact your physician. Mild soreness after
exercise may be experienced after beginning a new exercise.
SFM17Book.indb 13 2016-06-10 1:39 PM

PURE ADRENALINE
PHOTO BY JEFF COHEN
SFM17Book.indb 14 2016-06-10 1:39 PM

If you dont have
confidence, youll
always find a
way not to win.
-CARL LEWIS
SFM17Book.indb 15 2016-06-10 1:39 PM

Create Your Best Body
& Life By
TRANSFORMING
YOUR MIND!
New ground-breaking weight management and
health book by mindset expert Michelle Armstrong
reveals an empowering new approach to transforming
your relationship with food, exercise and yourself.
STOP unhealthy eating habits, avoiding exercise,
sabotaging your results, yo-yo dieting and feeling bad
about yourself.
START eating clean, exercising regularly, feeling
strong and confident, living your best life!
Transform is more than

a traditional eat this
meal plan and follow
this workout book.
Transform is about
how to create a radical Ground-breaking!!
change in how you think Michelles new book
and believe, how you is a must read for
feel and react which, anyone wanting to
when understood and nourish their soul
properly directed, cause and body for the
major positive changes purpose of living a
in ones life. full and happy life.
Mo Hagan, CANADA D. McAuliffe,
AUSTRALIA
@michellearmst
www.MichelleArmstrong.com
Best Selling Author, Health & Fitness Coach, Mindset Expert, Soul Coach.
One of the most powerful
books Ive read in a long
time! I experienced so AVAILABLE NOW!
many aha moments! ONLINE & IN ALL MAJOR
- Sue Dragasevich,
AUSTRALIA
BOOKSTORES
Get your copy today and receive bonus gifts from Michelle
to support your transformation journey.
SFM17Book.indb
2016 16
05 31 MichelleArmstrongAd.indd 2 2016-06-103:48
2016-06-09 1:39
PMPM
the
CIRCUIT Useful news, tips
and facts from
the health and
fitness world.
ADDING JUMP
ROPE TO YOUR
WORKOUT COULD
SILENCE THOSE
SUGAR CRAVINGS.
KILL
HUNGER
WITH
CARDIO
If one of your fitness
goals is to lose weight,
the type of exercise you
choose may affect how
ravenous you feel later.
According to a study on
university-aged males
in the American Journal
of Physiology, aerobic
exercise affects the
release of two appetite-
controlling hormones,
gherlin and peptide YY,
while resistance training
only affects one. Were
not saying you should
ditch the weight lifting all
together if youre keeping
your eye on the scale
(the resistance trainers
did experience some
hunger suppression),
but incorporating some
aerobic activity into every
workout could help keep
your cravings at bay.
PHOTO PAUL BUCETA
3:48 PM SFM17Book.indb 17 2016-06-10 1:39 PM

FITNESS SFM Find more on training tips
CIRCUIT
at strongfitnessmag.com
the
WRITE IT DOWN!
GOING FOR You probably already know
GUNS? TAKE that writing down plans to
A LOAD OFF diet or shape up can improve
BETWEEN SETS.
your resolve and chances of
success; in fact, a study in
the British Journal of Health
Psychology has tested this
theory and agrees. So start
jotting down your weekly
workouts, or if you like things
even simpler (and techy-er),
turn to Google Calendars new
Goals feature and let your tech
platform do the planning.
IT RUNS
IN THE
FAMILY
A recent study
in mice by Texas
researchers suggests
that offspring of
physically active
mothers are 50%
more active than
the offspring of
mothers who do not
exercise regularly.
Give it a Rest
When you hit the gym, you sets experienced a two-fold
probably want to get in and out increase in myofibrillar protein
as fast as you can, and one way synthesis, a measure of muscular
you may do that is by cutting hypertrophy, above those who OLDER ADULTS WHO
your rest periods short. But rested for just one minute. STRENGTH TRAINED
THIS MANY TIMES
MODEL KARINA BAYMILLER PHOTO PAUL BUCETA
research from the University of Researchers recommend that

STROLLER ILLO SHUTTERSTOCK.COM/ KAPRESKI
Birmingham is lending credence for those just starting out on a PER WEEK HAD
to the bodybuilding belief that training program, a minimum 46% LOWER ODDS
longer breaks between sets is of two to three minutes is a good OF DEATH THAN
the better choice for bigger gains. place to start. Our advice: lift THOSE WHO SKIPPED
Heres why: study subjects who hard and rest well just dont IT ALTOGETHER,
rested for five minutes between forget to let others work in! SAYS A SURVEY OF
30,000 PEOPLE.
SFM17Book.indb 18 2016-06-10 1:39 PM

the CIRCUIT FUEL
CHEMICALS WITH A SIDE OF FRIES
BORED &
If fast food is your go-to Phthalates are known
cheat meal, listen up. as potentially cancer-
According to a study causing chemicals that
published in the journal are used to make plastic
HUNGRY?
Environmental Health packaging more flexible.
Perspectives, consuming Studies have also found
fast food can increase that high levels of
your phthalate levels phthalate can lead to
by up to 40 percent. fertility problems.
Does doing your taxes make you crave a
candybar? That could be because when youre
bored, you are more likely to reach for sugary
or fatty foods, according to a study conducted
by the University of Central Lancashire. Heres CHIP AWAY:
THAT 3P.M.
why: When completing a boring task, your brain SNACK ATTACK
has lower levels of dopamine, or the pleasure IS ALL IN
YOUR HEAD.
chemical. When the task is unavoidable (like doing
paperwork or studying for an exam), your body
looks for other ways to increase levels of dopamine,
such as a trip through the drive-thru or demolishing
a bag of chips. To avoid snacking out of boredom,
briefly switch up the task by going for a quick walk or
making a cup of tea, and keep only healthy snacks at
your desk for those times you cant fight the urge.
LOSE WITH
LENTILS
Trying to go down a belt
notch? Add lentils to your
salads and soups. Eating one
serving of pulses (lentils,
beans, chickpeas or peas) a
day can lead to modest weight
loss, according to a study
published in The American
Journal of Clinical Nutrition.
EATING PULSES INCREASES SATIETY

PHOTO PAUL BUCETA
BY UP TO THIS MUCH THANKS TO

THEIR SLOW-DIGESTING NATURE.
SFM17Book.indb 19 2016-06-10 1:39 PM

the CIRCUIT HEALTH
WELL THIS BLOWS... WORK IT
Germaphobes, beware. A new towel. According to the study, If you love your job,
study conducted by The Journal the 430 mph blasts of air can you might want
of Applied Microbiology found spread germs over three meters. to extend your
the high-powered air hand If you are green-conscious, not plan to retire by a
dryers found in public bathrooms to worry, most paper towels few extra years.
spread more than 1300 times used in public bathrooms are A study out of
more germs than using a paper now 100 percent recycled. Oregon State
University found
Throw
that working past
age 65 by even a IN A RECENT STUDY
year could lower
your mortality
BY CONSUMER
rate by 11 percent. REPORT MAGAZINE,
Study authors sus-
43 PERCENT OF
Shade
pect the economic
and social benefits
of working can
60 SUNSCREENS
positively impact TESTED FAILED
lifespan.
TO MEET THEIR
CLAIMED SPF 30
2x
PROTECTION.
SUNGLASSES PHOTO SHUTTERSTOCK.COM/ELENA ELISSEEVA

Consider more than style when picking
out your summer shades. According EXPERTS SAY TO
to a recent US report, it can take just GO WITH A HIGHER
15 minutes for UV rays to damage
People who spend the SPF TO MAKE SURE
your eyes. The report found that three most time on social media
quarters of Americans are concerned have twice as many sleep YOURE COVERED.
disturbances as those
with vision damage caused by the suns
who use it in moderation.
rays, yet only 31 percent use sunglasses
or eye protection when outside.
LOOK FOR
WRAPAROUND
STYLES WITH
100% UV AND HEV
PROTECTION.
SFM17Book.indb 20 2016-06-10 1:39 PM

the CIRCUIT SUPPLEMENTS
Skip the FOR MORE
HYDRATION TIPS,
Calories,
CHECK OUT OUR
SUMMER HYDRATION
GUIDE ON PAGE 60!
Spit Your
Sports
Drink
SUPPLEMENT
SPOTLIGHT:
BCAAs
Branched Chain Amino
Acids, or BCAAs, play
It sounds crazy, but
research suggests that % an integral role in pre-,
post- and intra-workout
nutrition. BCAAs, which
swishing a carbohydrate refer to the amino acids
beverage in your mouth leucine, isoleucine and
valine, are metabolized
and then spitting it out is
AS IF YOU NEEDED in the muscle, helping
just as beneficial to athletic to prevent catabolism
performance as swallowing it.

MORE REASONS (protein breakdown)
TO GET OUTSIDE and aiding recovery.
They also help boost
Participants in a 2004 study who rinsed a THIS SUMMER, A your bodys production
sports drink containing the sugar maltodex- RECENT STUDY of fat-burning hormones.
trin for five seconds, performed better on PUBLISHED IN THE

DOSE: For best results,
consume about 5 g of
a one-hour cycling trial than when they did JOURNAL PLOS ONE BCAAs 30 minutes pre-
the same with water. In a similar 2016 study FOUND WOMEN
workout, 5 g during your
workout. Take another
conducted on fencers, the results were WITH HIGH 5-10 g immediately post-
comparable: The fencers scored higher on a CONCENTRATIONS
workout if desired.
WORD TO THE WISE:
lunge accuracy test after carb rinsing than
OF VITAMIN D HAD
SPLASH PHOTO SHUTTERSTOCK.COM/MARIYANA M
If youre not currently

when they swished with the H2O. Researchers supplementing with
A 67 PERCENT BCAAs, check with your
credit the phenomenon to receptors in
REDUCED RISK doc before you do. When
the mouth that respond to sugar and send you get the green light,
signals to areas of the brain associated with
OF ALL TYPES begin with a daily dose
motivation. Good to know, but always keep

OF CANCERS. of 5-10 g for one to two
weeks, before increasing
the dosage.
that plain water on hand for hydration.
SFM17Book.indb 21 2016-06-10 1:39 PM

the CIRCUIT MIND & BODY
PAIN PALS
In pain? Buddy up.
According to a new study
conducted by Oxford
University, endorphin
levels, which have a
powerful pain-killing
effect, are higher in
people who spend more
time with friends. They
also found that fitter
participants tend to have
a smaller social circle
and spend less time with
friends. Researchers say
this could be because
fitter people spend more
time exercising and have
less time for socializing;
although, fitter people
still have a high pain
Groove
tolerance and are less
likely to experience
depression due to
HAPPINESS endorphins from their
physical activity. An
FOR SALE
Therapy
even higher pain
Turns out, money can tolerance could be
buy happiness after all achieved by combining
but only if you purchase
the two: turn your solo
things that reflect your
personality. A new study
workout into a sweaty
found people who shell social session by training
Got a hot ticket? Attending a summer out more dough on their with a buddy or joining
a group fitness class.
music festival could help you chill interests were happier
than those forced to spend
out, suggests a recent UK study on money outside of their
nature. Perhaps more
the effect of live concerts on stress. interesting, the total
The study took saliva samples of income of each participant
was irrelevant to their
volunteers before and after a concert
CROWD PHOTO SHUTTERSTOCK.COM/MONKEY BUSINESS IMAGES
satisfaction of their life but

and found a reduced level of cortisol rather, how closely their
costs were linked to the
(the stress hormone) among all things they enjoyed.
participants. Rock on!

MILLION
NUMBER OF PEOPLE
BREATHE A recent Cochrane Review of 15 randomized, controlled trials found
moderate-quality indications that regular yoga sessions can improve
WHO PRACTICE
EASY symptoms and quality of life in asthma sufferers, though further
evidence is needed before it can be recommended as a treatment. YOGA IN THE US.
SFM17Book.indb 22 2016-06-10 1:39 PM

SFM17Book.indb 23 2016-06-10 1:39 PM
FIT IN A FLASH Get it Done in 40 Minutes!
Get with YOUR TRAINER:

Amanda Kotel, B.Sc Exercise
Science, online nutrition and
fitness coach, Los Angeles, CA
the Band
The Goal
Activate the glutes to
stimulate muscle growth
and develop shape.
Equipment Needed
1-2 resistance bands of
varying tension.
An effective butt-building
Why it Works
workout that (surprise!) doesnt Using a resistance band
creates constant tension on
require a trip to the gym. the muscles, making them
work more throughout the
PHOTOGRAPHY BY PAUL BUCETA
movement than using
regular weights.
Exercises that build a booty are all How it works:

the rage these days, but some of us are Complete 4 sets of 30
at a disadvantage when it comes to growing our reps (per side where
glutes. Thats because their size and shape are applicable) of each
largely determined by genetics, age, and of course, exercise. You can either
complete all sets of one
lifestyle. I know what youre thinking: But I live a
exercise at a time, or
healthy lifestyle! But even if you hit the gym on do a circuit. Keep the
the regular, spending the rest of the day seated reps quick and your rest
(at the computer, in the car or watching television) periods between sets to
can cause glutes to turn off, a major bummer, a max of 20 seconds.
otherwise known as gluteal amnesia.
But not to worry. If youre like the millions of
women out there that want a strong, J. Lo-esque SINGLE-LEG GLUTE BRIDGE
silhouette, this resistance band workout has Setup: Lie on your back on the floor and place one foot in
you covered. It may not be the heavy squats and a resistance band, extending it toward the ceiling. Bend
lunges youre used to, but dont be fooled this your other leg and keep your hips pressed into the floor.
high rep routine will have your booty burning. Now Action: Press through your grounded foot and raise your
remember, in order to turn on those lazy muscles, hips, as shown. Lower back down and repeat. Complete
you must focus on the movements coming primarily all reps, then switch sides.
from your glutes, otherwise sneaky muscles like
HAIR & MAKEUP SARAH SCOTFORD

your quads end up doing most of the work. Keep
the tension on the target area, and get ready for
maximum results. MODEL DANIELLA MCQUEEN
SFM17Book.indb 24 2016-06-10 1:40 PM

A HIP THRUST A
Setup: Wrap the band around your
quads and lie on your back on the
ground with bent knees, holding the
ends of the band at your sides (A).
Action: Squeeze your glutes and press
through your feet to raise your hips B
SINGLE-LEG until youve created a straight line
KICK BACK from your knees to your chest (B).
Setup: Kneel on the B Hold at the top, then slowly lower back
ground holding one down with control. Repeat for all reps.
end of the resistance
band in one hand.
Secure the other end
to one foot (A).
Action: Kick the foot
attached to the band
out behind you and
slightly upwards (B). Did you try this
Hold at the top, then workout? Show us
very slowly return to the how you did on IG!
starting position, and @strongfitnessmag
repeat. Complete all
reps then switch sides.
BAND SHUFFLE
Setup: Hold an end of a
resistance band in each
hand at your sides and
stand on the band with
feet hip-width apart. Make
sure the band is tight to
the sides of your feet (A).
Action: Take a big step
to the left, pushing the
band out with your foot
(B), then step back to
center (C). Take a big step
to the right, then back to A B C
center. Thats one rep.
Repeat for all reps.
BAND SQUAT
Setup: Continue
standing on the
A
band as you did for
the Band Shuffle, but
bring your hands up
to shoulder-height as
if you were holding a
barbell, to increase the KNEELING B
resistance (A).
DONKEY KICK
Action: Keeping your Setup: Kneel on the
chest lifted, hinge at ground holding one end
the hips and lower into towards the ceiling
of the resistance band until the thigh is
a squat (B), then drive in one hand. Secure the
through the ground parallel to the floor (B).
other end to one foot (A). Lower back down, and
to return to standing.
Repeat for all reps. Action: Flex the foot immediately repeat.
A B attached to the band Complete all reps, then
and raise it straight up switch sides.
SFM17Book.indb 25 2016-06-10 1:40 PM

BUFF BITES Eat Something New
WHAT IS IT? It is well-known that

The purple passionfruit one of the best strategies
plant is a climbing vine for increasing energy is
native to subtropical adequate hydration, but
regions of South America. other symptoms related
Its tough outer shell to mood have also been
houses a cavity filled investigated. A new
with membranous sacs study published in the
containing orange, international journal
juicy pulp and black, Appetite looked at the
crunchy seeds. One whole relationship between total
passionfruit yields only fluid intake and mood in
about a tablespoon of 120 healthy women. Total
edible pulp and seeds water intake from both
that are extremely fluids and food sources
fragrant. True to its was compared to levels
name, passionfruit has an of tension, depression,
exotic flavor that is both anger, and confusion.
seductive and stimulating: After accounting for other
its alluringly sweet, with a factors which can affect
Natural Refresher:
hint of tartness. mood, it was suggested
the total amount of water
BODY BENEFITS a woman consumes is
Passionfruit
When it comes to associated with mood
nutrients, the passionfruit state. Positive mood
is small but mighty. states have been shown
Its flesh is a rich store to support numerous
of vitamins, minerals, physiological functions
The most delicious way to quench your carbohydrates, and within the body and
fiber, but with only 17 promote long-term health.
thirst is hiding in the produce aisle. calories per fruit! Just So, whether you drink your
WRITTEN BY JANICE DE BOER, RD one fruit provides 60 mg fluids or eat them, dont
of potassium, helping to stop until you get enough!
maintain fluid balance,
WHILE ITS TRUE that drinking water is the best way to stay control blood pressure,
hydrated, many whole foods can help you hit your H20 quota without and enable nerves and
chugging all day long. One food that is particularly rich in liquid muscles to work together.
assets is passionfruit. Often overlooked among the more familiar Since passionfruit is
counterparts in the produce aisle, passionfruit can contribute 75 percent water, it can
significantly to total fluid intake, helping prevent the headaches, also help boost your total
sluggishness, and mood swings that can come with dehydration. daily fluid intake.
Try It!
Choose passionfruit that is wrapped in plastic in your local
plump and feels heavy for its supermarket, which can help
FLAVORFUL MARVELOUS DELECTABLE
size. As it ripens, it changes retain the high moisture content. FRUIT SALADS MARINADES DRESSINGS
from green to deep purple and Of course, the simplest way Toss passionfruit Combine passionfruit Liven up summer
develops a sweeter flavor. Not to eat passionfruit is to slice it in with any combination with ginger, garlic, salads by adding
yet ripe? Leave out at room half, place it in the palm of your of sliced, fresh fruits and a small amount passionfruit to your
temperature. It may begin to hand, and scoop out the juicy for a sweet-yet- of oil. Use to infuse traditional balsamic
PHOTOGRAPHY PAUL BUCETA
dimple and shrivel (and resemble fruit with a spoon. But if you citrusy flavor boost. poultry or seafood vinegar and olive oil
It pairs particularly with its aroma and dressing to create a
a giant raisin), but its insides need more inspiration, here are
well with other juiciness, allowing it refreshing, tropical
will be sweet and juicy. Once a few ideas to get the most of tropical fruits, such time to bathe in the twist. Or try the
ripe, keep in the fridge for up to these purple beauties and make as mango, pineapple, flavors a few hours recipe on page 27!
a week. Note: You may find it your summer a little sweeter: and banana. before cooking.
SFM17Book.indb 26 2016-06-10 1:40 PM

Salad Days
FOR MORE
THIRST-QUENCHING
FOODS, FLIP TO
If a fresh, crisp salad is your lunch of choice from June to September, youre going to need OUR SUMMER
a go-to dressing to bring out all of those refreshing flavors. But while the store-bought stuff HYDRATION GUIDE
ON PAGE 60!
is often full of sketchy preservatives and too much sugar, making it from scratch is an easy
and delicious way to know what youre getting. If youve never tried passionfruit, this tropical
dressing is the perfect way to showcase its intoxicating aroma and tangy sweetness.
Summer Salad with

Passionfruit Dressing
PREP TIME: 10 MINUTES TOTAL TIME: 20 MINUTES MAKES: 2 SERVINGS
2 handfuls of baby spinach

medium sweet red pepper,
thinly sliced
1 medium ripe mango, peeled
and cubed
1 tsp hemp seeds
Fresh cilantro
Freshly ground pepper
PASSIONFRUIT
DRESSING:
2 passionfruits
tsp honey
1 tsp freshly-squeezed
lime juice
1 tsp extra-virgin olive oil
1 Tbsp chopped fresh cilantro
1. Place spinach, red pepper,

and mango in a large bowl.
Set aside.
2. To make dressing, cut each
passionfruit in half and
scrape pulp and seeds into a
small bowl or jar. Add honey,
lime juice, olive oil, and
cilantro. Whisk well.
3. Pour dressing over
To complete vegetables and toss to coat.
this light 4. Divide salad between two
meal, serve plates and sprinkle evenly
with hemp seeds.
with spicy
grilled shrimp 5. Garnish with additional fresh
cilantro and add freshly-
skewers. ground pepper to taste.
NUTRIENTS PER SERVING:

Calories: 136, Fat: 4 g, Carbs: 28 g,
Fiber: 6 g, Protein: 3 g
SFM17Book.indb 27 2016-06-10 1:40 PM

OWN IT LIFT LIKE A BADASS
HOW
TO... Use a Trap Bar USE THIS MOVE!
Try out the trap bar with this full-body
intermediate strength workout:
DYNAMIC WARM-UP
A) Trap Bar Deadlift 5x5
YOUR EXPERT: Rest 2-3 minutes in between
B1) Dumbbell Bench Press 4x8-10
B2) Reverse Lunge 4x8-10
Rest 60-90 seconds in between
exercises
C1) Goblet Squat 3x12-15
C2) Kettlebell Swing 3x12-15
C3) Suitcase Carry 3x 10-15 yards
Rest 30-45 seconds in between
exercises
Molly Galbraith, CSCS,
co-founder and owner
of GirlsGoneStrong.com
THE TRAP BAR

deadlift may not be the
most common exercise
among women in the
weight room, but its a
fantastic regression from
a conventional deadlift.
Not only is it easier
to learn, but it also
requires less mobility
to perform safely. Trap
bar (also known as hex
bar) deadlifts build
strength in the glutes,
hamstrings, trunk, upper
back, and to a lesser
extent, the quads. It can
also help build a killer
strong grip. However,
just because its easier
to learn doesnt mean
its an easy exercise.
Following these tips
will help you master
this move and improve
overall strength.
1. Stand inside the trap bar with your feet 3. Hinge at the hips. Push your butt 5. Pull back. Dont think about picking it
PHOTOGRAPHY PAUL BUCETA MODEL RACHEL DAVIS
about 4-6 apart. If your feet are too wide, backwards while slightly bending your up, think about pulling it back, or pulling
your arms or the bar will hit your legs, or it knees and maintaining a neutral spine your feet through the floor, so the weight
will encourage your knees to cave in slightly. and neck. Keep pushing back and bending doesnt swing in front of you. Once you
2. Set your core. Take a deep breath in your knees slightly until you can grab in stand up, finish with your glutes (not
and blow out all of your air forcefully the very center of the trap bar handles. by hyperextending your lower back).
as you drive your ribcage towards your 4. Tighten your lats. To do this, think about 6. Reverse the motion to set the weight
pelvis and brace your core. Then take pulling your arms down by your sides. Keep down. This will also put you in
a deep breath in, and fill your entire them tight. This helps stabilize your spine position for your next rep. Try
core with air: front, sides, and back. and your shoulder girdle during the lift. five heavy sets of five reps!
SFM17Book.indb 28 2016-06-10 1:40 PM

Follow Two Chicks on Instagram for more
tips and tricks @twochicksandsomelipstick GYM BEAUTY
1 B
enefit Dew
the Hoola
Best in Glow
Liquid Bronzer
A lightweight, buildable
3 Bare
Minerals
Bare Skin Sheer Sun
liquid that can be worn
Serum Bronzer
alone or over foundation.
This genius 2-in-1 formula
Blend evenly all over
is part bronzer, part
the face for a perfectly
serum. Apply gently
bronzed complexion. $28; with fingers or buff on
benefitcosmetics.com
Our beauty experts top picks with the Perfecting Face
Brush (sold separately)
for the perfect summer bronzers. 2 Too
Faced Chocolate for sun-kissed skin with a
Soleil Matte Bronzer warm wash of color. $28;
WRITTEN BY LORI FABRIZIO AND VALERIA NOVA, Enriched with antioxidant bareescentuals.com
BEAUTY EXPERTS AT TWO CHICKS & SOME LIPSTICK packed cocoa powder,
this chocolatey powder
smells good enough to
4 Physicians
Formula Bronze
Want the hottest look for summer? eat. Customize with one Booster SPF 20
Say hello to a bronzey glow! Heavy of three shades to match Get a stunning summer
your summer hue. $30; glow with the added bonus
foundation and deep contouring went toofaced.com of sun protection. This
out with scarves and sweaters, and a ultra lightweight powder
shimmery, sun-kissed complexion is the also helps to smooth and
seasons top trend. But which products brighten the skin! $15;
deliver the best beachy bronze? Keep physiciansformula.com
3/
reading for our list of favorites. 5 Rimmel Natural
Bronzer
This budget-friendly
bronzer delivers smooth
Two Chicks Tip texture and application.
Shimmery, but not
For a natural glow, apply bronzer using a soft over-the-top, and blends
bristle powder brush where the sun would beautifully on most skin
naturally hit your face: across the forehead 4/ tones. $5; available at
and on your cheeks and chin. most drugstores
6 Tarte
Amazonian
Clay Matte
Waterproof Bronzer
An ideal matte shade
for sculpting gorgeous
cheekbones. Build a
2/ custom (and waterproof!)
look by applying in sheer
layers that will keep you
looking flawless even on
hot summer days. $36;
tartecosmetics.com
1/ 5/
PHOTO PAUL BUCETA
6/
SFM17Book.indb 29 2016-06-10 1:40 PM

GET INTO GEAR
Portable 2
Protein
Hitting the road this
STILL HUNGRY?
GO TO
FOR PROTEIN-PACKED
EATS TO KEEP YOU
FUELLED ALL SUMMER.
summer? Load up on these

high-protein snacks to
keep you fully charged.
WRITTEN BY MIKAILA KUKURUDZA
1
1 R
AISE THE BAR
The first of their kind,
the Genuine Health
Fermented Greek
Yogurt Proteins+ Bars
use fermented yogurt that 5 T
OUGH COOKIE
allows for optimum digestion Clean eaters will never feel
(no bloating!), and provide deprived with the Protein
15 g of protein derived from Cookie from Buff Bake.
grass-fed dairy. $3 each; Rich in omegas from chia
genuinehealth.com and flax seeds and with
11 g of whey protein, theyre
2 CLEAN & JERKY almost better than moms. 3
KivaSuns Bison Jerky $11 for 4; buffbake.com
contains 12 g of protein
and just 80 calories per 6 C
HOCOLATE Rx
serving. Gluten free with Crush a chocolate
no antibiotics or added craving anywhere with
hormones, its the perfect MHP Power Pak Pudding.
fix for your road trip. 5
This guilt-free dessert
$9; Kivasunfoods.com packs 30 g of protein, half
your daily dose of calcium 4
3 C
RUNCH TIME and just 190 productive
The 15 g of plant-based calories. $20 for 6 cans;
protein in Simply powerpakpudding.com
Protein Chips will feed your
muscles and balance blood
sugar while the spicy chili
flavor satisfies your craving
for a salty snack. $30 for 6
12 bags; simplyprotein.ca
4 P
OWER BALL
High in fiber, protein, and
healthy fats, the Bounce
Cacao Mint Protein Bomb
PHOTO PAUL BUCETA
has everything to keep you

going, including your daily
dose of antioxidant vitamin E!
$2; bouncefoods.com
SFM17Book.indb 30 2016-06-10 1:41 PM SFM17

UPCOMING DATES
PHOTOS BY WESTON CARLS
TORONTO, ON JULY 9-10, 2016

NEW ENGLAND JULY 9-10, 2016
DAYTON, OH JULY 16-17, 2016
GET STRONG
THIS
SUMMER AT STRONGCAMP
Killer workouts Seminars Revived Motivation
VISIT STRONG-CAMP.COM FOR MORE INFORMATION ON STRONGPASS AND UPCOMING CAMPS
SFM17Book.indb
SFM17_StrongcampAd.indd
31 1 2016-06-10
2016-06-10 1:41
12:49PM
PM
COVER
ATHLETE
BECOMING
Christmas
Abbott
OUR COVER
ATHLETE GETS
REAL ABOUT
ADDICTION,
SELF-WORTH,
AND TAKING
CONTROL OF
HER LIFE.
WRITTEN BY KIRSTYN BROWN,
EDITOR-IN-CHIEF
JUST LIKE THE multicolored

tattoos that envelop her
muscular right arm, winding
their way down her rib cage
and stopping abruptly at her
upper thigh, there is more
to Christmas Abbott than
meets the eye. At first glance,
you think youre seeing the
whole picture, but its when
you lean in closer and notice
the details that you start to
understand the story.
A quick Google search
will tell you that the name
Christmas Abbott has been
synonymous with the
CrossFit community since
2010 when she opened one
of the first CrossFit gyms
in Raleigh, NC. Since then,
she has competed in the
CrossFit Games, became a
nationally ranked Olympic
lifter, earned a spot as
one of the few females
in the NASCAR pit crew,
and penned a National
bestseller, The Badass
Body Diet.
SFM17Book.indb 32 2016-06-10 1:41 PM

SFM: How did you end up
starting a gym in America?
CA: In 2008 I came back, moved
around a little bit, then settled in
I ALWAYS GET Raleigh, NC. I started a bootcamp
ASKED HOW in the park and used the proceeds
I HANDLE MY to eventually open CrossFit Invoke
in 2010. It was the community, the
SHIT. IVE JUST heart and soul of the community,
LEARNED HOW that pushed me to open the gym.
TO THRIVE IN MY
CHAOS THROUGH SFM: When did you start
competing?
STRUCTURE. CA: That same year I started
competing in CrossFit sectionals.
I was forced into my first
competition because I was certain I
wasnt an athlete or a competitor.
But thats not the story she SFM: Were you aware SFM: What steps did you
wants you to hearat least, you had a problem? take to get clean? SFM: When did you start to
not all of it. Years before her CA: Theres a point when youre CA: I quit smoking and tried to work believe you were an athlete?
string of successes, Christmas no longer just using drugs at out. It took a few attempts to find CA: My second competition is
was headed down a different parties. You need it to get through my groove. I became obsessed where the magic happened. I
path, one with addictions your work day, or to function on a with the elliptical machine. It was just found that perfect moment;
and alcohol abuse, which left regular basis. Its funny because my gateway fitness drug. theres a point when you know
her skeletal, without purpose you know you shouldnt do it; you youre dominating the workout
and feeling powerless. Here, can see the series of events that SFM: When did you discover and winning itnot necessarily
the 35-year-old shares her are going to follow it. You have a CrossFit? against other people, but versus
story of how she battled back, single moment of clarity every CA: I first saw it while in Iraq in yourself. Its kind of like the eye of
rebuilt herself and regained day. But you still do it. 2005 and I thought it was the the storm. I just felt so calm and
her power, piece by piece. craziest, wildest thing I had ever focused. I was right where I needed
SFM: Do you remember what seen, and I loved it. I got together to be, pushing myself to test my
SFM: Okay, lets

rock bottom was for you? with some Special Forces guys capability. All I wanted to do was
CA: I was working at a bar and I who did it and they allowed me to dominate that workout. I wanted
start from remember driving down the road

with my head out the window
work out with them. Thats where
I learned you never quit. You are
the workout to lose.
the beginning... throwing up because I was so drunk

after work one night. It didnt even
relentless with your workouts.
You dont fall down after a workout.
SFM: How has the sport
changed from when you
CA: Growing up I phase me that I did that. You dont surrender to it. They
helped me find my self-worth
started out?
CA: Originally when I found CrossFit
allowed myself to SFM: When did things start and who I wanted to be. it was still very underground;
to turn around? people called it monkey fit and
be a product of my CA: I was fortunate enough to
environment. My remove myself entirely from that
parents were biker situation. I went to Iraq when I
was 22 with my mom as a civilian
hippies and I grew contractor. My mother saw the
up around people path I was on and knew I needed a
change in my lifestyleso she was
who were drinking willing to be with me in an active
SHOT AT CROSSFIT INVOKE
and smoking. I was war zone.
smoking regularly SFM: How did Iraq change

by the time I was 13, things for you?
CA: That place puts life in a
doing drugs, drinking,
HAIR & MAKEUP EDWIN SANTIAGO
perspective you dont normally

partying. I stayed on get over here. That same year I
had an epiphany about where my
that path aggressively life was going and wanted to take
until my early 20s. a different path. I was making
bad decisions and I had the
choice to change that. I HAVE THIS MANTRA: IM THE BADDEST BITCH HERE.
SFM17CoverGirlPortfile.indd 33 2016-06-10 2:24 PM

13: APPROXIMATE
(SHES LOST COUNT)
NUMBER OF TATTOOS
ON HER BODY. SHE
GOT HER FIRST
WHEN SHE WAS 15.
I AM
UNAPOLOGETICALLY ME.
I EMBRACE MYSELF.
BEING ABLE TO LIVE
FULLY WHO I AM IS
MY STRENGTH.
CROSSFIT WAS
THE CRAZIEST,
WILDEST THING I
HAD EVER SEEN.
AND I LOVED IT.
YES, SHE WAS NAMED AFTER THE HOLIDAY. SHE

WAS BORN ON DECEMBER 20THCLOSE ENOUGH!
SFM17Book.indb 34 2016-06-10 1:41 PM

circus fit. Now its the thing to do. I would try it. I knew I needed SFM: What do you do when
Its so much more mainstream now nutrition for my fitness, but Im youre being hard on yourself?
than I ever thought it could be. also a foodie. They contradicted
each other so I implemented what
CA: I have this mantra: Im the
baddest bitch here. As soon as SFM: Is there
SFM: Is that a good
thing, or bad?
worked and left out what didnt
until I had developed a balanced
you start to hear the negative voice
in the back of your head you have
anything you
CA: Theres definitely more
positive than negative. People
program that people could follow
and maintain.
to fight back. You tell yourself
youre going to rock this workout,
struggle
are becoming more aware of this book, whatever it may be, tell with now?
health and wellness, how to choose SFM: Youre working on your yourself that, scream it, embrace it.
the right foods, longevity of life.
Theres this continuum were
second book. Whats it about?
CA: This one is going to be SFM: How do you manage
CA: Now work and
pushing of an overall healthy coordinated with my own having so much on your plate? health and wellness
lifestyle in our society. experiences. Its more about where CA: I always get asked how I handle are my addictions.
you are, where you want to be, and my shit. I get asked how I stay
SFM: What made The Badass how to create the habits to bridge motivated. I get asked about how Anything in extremes
Body Diet different from that gap. It has exercises for the I can stay organized with such is negative so I have
other diets? mind, body and spirit. Women are a busy schedule. Yes, its really
CA: Everything I wrote about I so rude to themselves. We are challenging, but its important to to remind myself
tried myself. Im not a doctor or the worst. We beat ourselves up have a specific structure that you sometimes to take
a nutritionist, I am a guinea pig of even when we are at the top of the thrive in. It can be chaotic but I
real life. I started experimenting game. I want to give them the tools learned how to thrive in my chaos a break and slow it
with nutrition and my training to help change that narrative. through structure, and ultimately down and enjoy my
and if there was a diet out there, it enhances my entire life.
accomplishments.
I look back and Im
SFM: Why did really proud because
you decide to its easy to fall back
start sharing into those habits.
your story?
CA: I didnt tell my
story for a long time.
Then three years ago
I started to tell a little
bit of it and ultimately
I was like, This is
going to release me.
I regained my power
and confidence and
more people were able
to relate. I want them
to know that they have
the power to change
their lives. Every day
they wake up with a
new opportunity to
do that.
SFM17Book.indb 35 2016-06-10 1:41 PM

BELLE OF THE BOX
SFM17Book.indb 36 2016-06-10 1:41 PM

FORGET
WHAT YOUVE
SEEN ON THE
INTERNET
ABOUT
CROSSFIT.
The widely popular sport involves so much more than
shirtless athletes grunting through insane-looking work-
outs and seemingly impossible lifts. Yes, brutal bouts of
high intensity and heavy lifting are paramountand to
some, appealingaspects of the sport, but theyre not
everything. CrossFits intentions are to build functional
strength that applies to everyday movements, like shoveling
snow or moving a couch. It builds lean, productive muscle
that helps maintain a healthy weight and prolongs your
life. And ultimately, it builds confidence, empowerment
and a strong community. CrossFit not only makes you
feel like superwoman, but look like it too, says our cover
athlete and longtime CrossFit junkie, Christmas Abbott.
And on top of that, you have a culture and clan of other
women that are just as badass as you.
But if youre still too intimidated to run down to your
local box (um, thats CrossFit speak for gym) and sign
yourself up, you can try this WOD on for size anywhere
that has a bench and some weights. We promise its not
the vomit-inducing workout you associate with CrossFit,
but it is challenging enough that your heart will be
pumping, your legs will be burning, and your entire
body will be feeling it tomorrow.
M Y T H B U S T ED :
HOW OUR COVER ATHLETE crossfit = injury

A lot of people are scared to do CrossFit because of
TRAINS FOR A BADASS BODY. the intensity factor or the potential injury aspect, says
Christmas. Theres always a chance of injury or going too
(GOOD NEWS, NO BURPEES!) hard. But its also your responsibility to learn about the
sport and team up with a reputable coach and gym.
SFM17Book.indb 37 2016-06-10 1:41 PM

THE BEST THINGS IN
MY LIFE HAVE INITIALLY
TERRIFIED ME, BUT
THEY WERE ALSO THE
MOST REWARDING.
Her Workout
Begin with three sets of a strength exercise using moderate weight (in this
case, its split squats). Complete all sets, then move to the conditioning
circuit. Set a timer for 20 minutes and perform as many rounds as possible
of the following exercises, resting 1 minute between rounds.
STRENGTH
STRENGTH
SPLIT SQUAT (MODERATE WEIGHT) 3X10 (PER SIDE)
CONDITIONING: 20 MIN *AMRAP

S P L I T S Q UAT
RUN 200 METERS SETUP: Hold kettlebells ACTION: Bend your
or dumbbells and stand front knee and lower
STRICT PULL-UP 3 with one foot laces your hips until your back
down on a bench that knee is a few inches
KETTLEBELL STEP-UP 5 (PER SIDE) is positioned a lunge- from the floor, then
distance behind you. press through your front
SINGLE-ARM SWING 10 (PER SIDE) heel and extend your
TIP: IF ITS IMPOSSIBLE knee and hip to return
REST 1 MINUTE to the starting position.
TO BRACE YOUR CORE AT
THE BOTTOM, THE WEIGHT Repeat. Complete all
*AS MANY ROUNDS AS POSSIBLE. IS TOO HEAVY. reps, then repeat on the
other side.
CONDITIONING: RU N > 200 METERS

SFM17Book.indb 38 2016-06-10 1:41 PM

FOR AN EASIER
VARIATION,
PERFORM AN
ASSISTED
PULL-UP USING
A RESISTANCE
BAND.
S T RI C T P U L L- U P K E T T L E B E L L S T EP- U P SI N G L E-A R M SW I N G
SETUP: Jump up ACTION: Bend your SETUP: Stand facing ACTION: Press through SETUP: Hold a ACTION: To begin
and grab a pull-up elbows and brace your a bench holding a your foot that is on the kettlebell in one the motion, push your
bar with hands wider core. Use your back kettlebell in each hand. bench, extend your hand and stand with hips back and lower
than shoulder-width muscles to pull your Place one foot flat on knee and hip and push your core tight, knees the kettlebell between
apart. Bend your chest up to the bar. the bench and shift off your back foot to relaxed and toes your legs, keeping
knees slightly, keeping Slowly straighten your your weight forward. come up to standing on turned out slightly. your arm straight and
your feet together. arms to lower back the bench. Lower your chest lifted. Then fully
down, and repeat. foot back to the ground extend your legs and
with control and repeat. TIP: USE YOUR
hips and squeeze your
Complete reps, then HIPS, NOT YOUR ARM,
glutes, thrusting the
repeat on the other side. FOR MOMENTUM.
kettlebell upwards to
approximately eye level.
Repeat for all reps,
then switch arms. S
CHRISTMAS DINNER:
HER FAVORITE
POST-WORKOUT MEAL?
GROUND TURKEY LETTUCE
WRAPS WITH PINEAPPLE
AND AVOCADO SALSA
SFM17Book.indb 39 2016-06-10 1:41 PM

Watermelon Lime
SORBET
(recipe pg 44)
SFM17Book.indb 40 2016-06-10 1:41 PM

THE
BIG
CHILL
Icy cool treats are a must
when the summer starts
to sizzle. But can you have
your mocha ice cream
and keep your nutrition
on point? Absolutely. With
these guilt-free frozen
goodies, you can beat the
heat and get those gains.
Its a win win.
RECIPES BY SHOSHANA PRITZKER RD, CDN
FOOD STYLING BY MARIANNE WREN
SFM17Book.indb 41 2016-06-10 1:41 PM

Triple Berry
White Sangria
SLUSH
(recipe pg 44)
SFM17Book.indb 42 2016-06-10 1:41 PM

NOTE: ALL TOTAL TIMES
INCLUDE FREEZING TIME.
Perfect for
post-workout
recovery!
CHOCOLATE
PB BANANA
FROYO
POPS
PREP TIME: 15 MINUTES TOTAL TIME:
4 HOURS (MIN) MAKES 10 SERVINGS
3 medium ripe bananas, frozen

cup creamy natural
peanut butter
cup plain 2% Greek-
style yogurt
cup nonfat milk (or
milk alternative)
2 scoops Allmax IsoNatural
Chocolate Protein Powder
1 tsp vanilla extract
2 Tbsp honey (optional)
COATING
cup dark chocolate chips
cup chopped dry
roasted peanuts
1. Allow frozen bananas to thaw

for approximately 10 minutes.
2. Combine the popsicle
ingredients in a blender or
food processor and blend
until smooth.
3. Carefully pour the mixture
into popsicle molds and add
sticks. Freeze for 4 hours, or
overnight.
4. Once frozen, prepare
the chocolate. Melt dark
chocolate chips in a
microwave safe bowl
for 45 seconds. Stir, and if
needed, heat another
15 seconds until creamy.
5. Dip popsicles into the
chocolate, then roll in
crushed peanuts. Place
finished pops on a baking tray
lined with parchment and
freeze another 10-15 minutes.

Calories: 308 Fat: 18 g Carbs: 27 g
Fiber: 3 g Protein: 14 g
SFM17Book.indb 43 2016-06-10 1:41 PM

WATERMELON LIME
SORBET
PREP TIME: 5 MINUTES TOTAL TIME: 4 HOURS
(MINIMUM) MAKES 6 SERVINGS
4 cups seedless watermelon,

cubed
cup honey
1
/3 cup lime juice
1. In advance, place the watermelon

cubes in a container or zippered
bag and freeze until solid. We
TRIPLE BERRY
recommend doing this the night WHITE SANGRIA
before.
2. When ready to prepare the sorbet,
SLUSH
PREP TIME: 5 MINUTES
add the frozen watermelon, TOTAL TIME: 4-6 HOURS
honey, and lime juice to a food MAKES 8 SERVINGS
processor. Process well, about
5 minutes.
3. Freeze for later or serve
PEACH BERRY 1. In a food processor or blender
pure the peaches with the
1 bottle sweet white wine
cup diet ginger ale
immediately. POPS coconut water. Stop to scrape
down the sides, then process 2 cups frozen strawberries
PREP TIME: 5 MINUTES TOTAL TIME: 4-12
NUTRIENTS PER SERVING: HOURS, MAKES 4 SERVINGS
again until smooth and creamy.
Calories: 74 Fat: 0 g Carbs: 20 g 1 cup frozen blueberries
2. Add fresh berries to the
Fiber: 0 g Protein: 1 g 4 cups fresh peach 1 cup frozen blackberries
popsicle molds, then pour the
slices, peeled peach mixture over, stopping or raspberries
about 1/4 inch from the top.
cup coconut water
3. Add the sticks to the molds 1. In a blender, pure wine, fruit
cup fresh blueberries and freeze until frozen, and ginger ale together. Pour
or overnight. mixture into ice cube trays.
cup fresh raspberries
Freeze until solid.
Calories: 70 Fat: 0 g Carbs: 17 g 2. Once frozen, empty ice cube
Fiber: 3 g Protein: 2 g trays into a blender and blend
until you reach a desired
consistency. Garnish with
fresh berries.

Calories: 106 Fat: 0 g Carbs: 10 g
Fiber: 2 g Protein: 1 g
RASPBERRIES IMAGE SHUTTERSTOCK.COM/DIANA TALIUN

MOCHA LATTE PROTEIN ICE CREAM
PREP TIME: 15 MINUTES TOTAL TIME: 1 HOUR 30 MINUTES MAKES 4 SERVINGS
2 scoops Allmax IsoNatural 1. Combine the protein 3. Using the handheld after about 8-10 minutes.
Chocolate Protein Powder powder and gelatin/ blender, give the mixture Transfer to a container
xanthan gum in a a whirl to make sure it is and place in the freezer,
1 cup milk (or milk medium bowl. well combined. Add the cover, and let freeze for
alternative) 2. In a separate bowl, froth mixture to an ice cream at least one hour.
the milk using a handheld maker and follow the
tsp gelatin or xanthan directions. NUTRIENTS PER SERVING:
blender until it almost Calories: 171 Fat: 6 g Carbs: 17 g
gum
doubles in size. Add 4. After about 5 minutes, Fiber: 0 g Protein: 15 g
1-2 Tbsp instant coffee the frothed milk to the add the chocolate chips
combined dry ingredients to the ice cream maker.
BLUEBERRIES IMAGE SHUTTERSTOCK.COM/ALESIKKA
cup dark chocolate chips and mix with a spatula. Ice cream will be done
DONT HAVE AN ICE CREAM MAKER? Try this! Place the mixture in a zippered
plastic bag. Place that bag into a larger zippered bag that is full of ice and cup table
salt. Shake and agitate the mixture in the bags for 5-10 minutes until it becomes thick
and creamy. Then transfer to another container and place in the freezer to firm up. Magic!
SFM17Book.indb 44 2016-06-10 1:41 PM

SFM17Book.indb 45 2016-06-10 1:41 PM
INNER STRENGTH WITH THE
2016 SUMMER OLYMPIC GAMES
ON THE HORIZON WE TAKE
A PAGE FROM THE WORLDS
ELITE ATHLETES ON ACHIEVING
A WINNING MINDSET.
Think Like
a Winner
Four practices to help you
unleash your inner champion
and take home the gold.
WRITTEN BY MICHELLE ARMSTRONG,
CERTIFIED PERSONAL TRAINER, BESTSELLING AUTHOR,
SOUL COACH & MINDSET EXPERT
PHOTO COURTESY OF JOHN UET/IOC
SFM17Book.indb 46 2016-06-10 1:41 PM

ANYONE CAN QUIT. workout. Then for 30 days How to get it: Take a personal Focus all your attention on the
Many do. But to keep going straight do whatever it takes inventory of your repetitive flame. When your mind starts
when others do not, to be able to plough through without thoughts and beliefs about your to wander away from the flame,
to dig deep and push to the quitting or complaining. Once abilities and potential. Capture relax your body, take a deep,
finish line, that is what gives youve nailed your first month, them in a journal or notepad. cleansing breath and redirect
winners an edge beyond talent. pick another goal and repeat. When complete, review your your mental focus back to the
And while you may not realize list and draw a line through flickering flame. Over time,
it, you too have the power to 2. Belief anything limiting. Decide your nervous system will learn
develop the mental traits that What you believe is what youll to never entertain or accept to stay relaxed and focused
successful people possess. Here become. Therefore, if you dont those ideas again. Then write despite whats attempting
are four common characteris- think of yourself as a winner or a new list of positive beliefs to distract you, including your
tics of winners and how you can believe you are capable of suc- thoughts that affirm your own thoughts. Your focus will
create them within yourself. ceeding, youll be less likely to potentialeven if you dont improve in no time.
achieve your goal. True winners believe them right now. If you
1.Grit dont accept toxic messages or get stuck, ask someone in your 4. Heart
What is grit? Grit is mental thoughts because they know life who has a consistent track Youve heard the term before,
toughness. Grit is a persever- how self-sabotaging they can record of success what they She won because she has
ance and resiliency essential heart. But what does having
to achieving your goals. To be
a woman of grit means theres When you are heart really mean and how
does one acquire it? Heart is
no throwing in the towel when
things get tough, or complain- motivated by intrinsic an energy force that stems from
the essence of love and occurs
ing when you feel uncomfort-
able. Instead, you dig in your values, you become when we tap into the truth of
whats most important to us,
heels no matter what and push
beyond what you think youre an unstoppable force. and the authenticity of what is
really motivating us and driving
capable of. With practice, us to take certain action. Heart
anyone can develop this trait be. Instead, they think thoughts believe and then claim it for is not something we can just
until it becomes an automatic that are aligned with the yourself. Read your list aloud create. It is naturally present
emotional response at the exact outcomes they want to achieve; morning and night, several if our motivations are genuine
time that you need it. thoughts like: I am strong, I times over, with passion and and authentic. To win at any-
am a winner and I am going to conviction until its no longer thing requires more than su-
How to get it: For one month nail this! In order to win, you necessary because your beliefs perficial motivation, desire and
commit to something you need to upgrade your mindset, have become your new truth. even talentyour goals must
dislike doing or find very believe you are capable, and match your intrinsic values.
challenging, such as giving up eliminate all self-doubt from 3. Focus When people are motivated by
coffee or doing burpees at every your thinking. Focus is a quality all winners their heart and intrinsic values,
possess to stay in the zone and they become an unstoppable
to function at their peak poten- force to be reckoned with.
tial. It has been reported that
when pro-golfer Tiger Woods How to get it: Whatever your
was a little boy, his father goal may be, grab a notepad
would intentionally distract and pen and answer the follow-
him during practice shots to ing questions. You will know
disrupt Tigers train of thought. you have heart when your
Over time, Tiger developed a values match your goals. If your
strong mental ability to stay values do not align, consider
calm and focused regardless doing some self-reflection and
of his surroundings. His focus meditate on the true cause of
could no longer be disrupted. your desire to win.
You can achieve this too.
Why is winning
important to me?
How to get it: Once a day, sit
in a noisy, distracting environ- What are my top five values?
ment, such as in front of your Is my desire to win aligned
PHOTO COURTESY OF REEBOK
favorite TV show or in the with these values?

middle of a busy park. Close
What do I hope to gain
your eyes and visualize a
by winning? S
candle flame gently flickering
on the screen of your mind.
SFM17Book.indb 47 2016-06-10 1:41 PM

ITS IN THE
BAGTHE NEW, TOTAL-BODY

TRAINING TOOL THATS
MAKING EVERYONE
WANT TO GET WRECKED.
ROUTINE CREATED AND DEMONSTRATED BY CRYSTAL SEAVER, CPT,
WRECK BAG MASTER TRAINER
SFM17Book.indb 48 2016-06-10 1:41 PM

WIN
YOUR OWN
WRECK BAG!
CHECK OUT
FOR CONTEST DETAILS
SFM17Book.indb 49 2016-06-10 1:41 PM

WE KNOW WHAT
YOURE PROBABLY
THINKING: UGH.
ANOTHER FITNESS
FAD? AND WE GET IT.
Youve been duped before by gimmicky training equipment
thats now collecting dust in the corner of your basement.
But every now and then, a product emerges that stands the
test of time and changes the way we think about training.
Enter the Wreck Bag. Touted for its versatility and
functionality, the Wreck Bag has been rapidly gaining
notoriety among obstacle course racers, CrossFitters and
fitness professionals alike since its debut in 2014.
Wreck Bag works similarly to a sandbag, but without the
fuss and muss of using actual sand (its filled with rubber so
it wont get moldy or smelly when wet). But like a sandbag,
Wreck Bags instability and uneven weight distribution force
your muscles to react and adapt on various movement
patterns and planes for a total body workout with minimal
equipment. Put it all together and you have a challenging,
fun piece of training equipment that hits every inch in all new
ways. Abs? Check. Back? You betcha. Glutes? Good God yes.
And cardio? Donezo.
But dont take our word for it. Check out the workout with
Wreck Bag Master Trainer Crystal Seaver on the following
pages for a taste of the bags endless versatility. Once youre
done silently screaming, I need this in my life! grab one for
yourself at wreckbag.com* (theyre available in a range of
weights) and get to work lifting, hurling and slamming your
way to a fitter physique.
EQUIPMENT: HOW TO:

25lb Wreck Bag Perform the following
10lb Wreck Bag Mini as a circuit, with little
(or a slam ball) rest between exercises.
Wreck Ribs Repeat 3 or more times,
(see pg 53) depending on ability.
EXERCISE REPS
High Knees 60 sec
Flip & Squat 10
Push-Up & Pull 10
Leg Lift with High Chest Press 10
Ski Jump and Slam 10
Alternating Lunge with Curl 10
SFM17Book.indb 50 2016-06-10 1:41 PM

HIGH KNEES
Setup: Start in a standing
position with feet shoulder-
width apart. Position the
Wreck Bag evenly across
your shoulders, holding the
straps close to the bag.
Keep your back straight,
chest and shoulders lifted,
and engage your core.
A B
Action: Run in place, bringing
your knees up in front of you
towards your chest as high HEART RATE
as you can. Continue in place BOOSTER!
for 60 seconds.
C
FLIP & SQUAT

Setup: Stand with the Wreck
Bag positioned in front of you, A
feet shoulder-width apart and
grip the Wreck Bag straps close
to the bag (A).
Action: Initiate the flip through
your wrists, keeping the bag
close to your body. When the
bag reaches thigh level, extend
your legs and hips to drive the
bag upward (B). Upon reaching
maximum extension, flip the
bag and immediately lower into
a squat, catching it in your arms
in a front squat position (C).
Return to standing, releasing
the bag in a flipping motion
down to the ground, and repeat
for all reps. B
PUSH-UP & PULL

Setup: Get into high plank with
the Wreck Bag horizontally on
the ground on the outside of
your left hand (A).
C
Action: Perform a push-up (B).
At the top of the movement,
reach your left hand under your
chest and pull the Wreck Bag
under your body to the opposite
side (C). Perform another
push-up and repeat. Continue
for all reps.
SFM17Book.indb 51 2016-06-10 1:42 PM

B RAISE
BOTH LEGS
LYING LEG LIFTS TOGETHER.
Setup: Lie face up with your
legs extended in front of you.
Extend the Wreck Bag overhead
at chest level (A). The bag
will remain in this position
throughout exercise execution.
Action: Keeping your legs
straight, raise your legs until A
you make a 90-degree angle
with the floor (B). Pause at the
top, then lower back down
and repeat for all reps.
Alternate placement of the

Wreck Bag Mini with each
round. So if it was on the
left side this round, put it
on the right side in the next.
SFM17Book.indb 52 2016-06-10 1:42 PM

A
*DONT GET
CONFUSED
SFM is in no way
affiliated with Wreck
Bag or its creators,
Lindon Fitness. Sales
of Wreck Bag make
zero difference to our
bottom line; were
simply committed
to letting you know
whats new and cool in
the world of fitness.
B
SKI JUMP & SLAM

Setup: Place the Wreck Bag
vertically on the floor and
stand to one side of it. Place the
Mini Bag on the ground on the
opposite side (A).
Action: With arms overhead,
jump laterally over the bag (B).
Immediately pick up the Mini,
raise it overhead (C), and slam
it onto the ground (D). Jump
back to the other side, and
repeat for all reps.
WRECK RIBS
INCREASE
YOUR EXERCISE
OPTIONS AND
VERSATILITY.
LUNGE & CURL

Setup: Stand with hands in the
Wreck Bag straps and the bag
at a hanging position at arms
length in front of you (A).
Action: Step forward with one
leg and lower your hips until
you create a 90-degree angle.
At the same time, raise the bag
and perform a biceps curl (B).
Push off your front leg to return
to the starting position. Repeat
on the opposite leg. Continue
alternating for all reps. S
SFM17Book.indb 53 2016-06-10 1:42 PM

SFM17Book.indb 54 2016-06-10 1:42 PM
SFM17Book.indb 55 2016-06-10 1:42 PM
ck
FIVE WAYS STAND UP
Ro ater
PADDLING CAN BOOST
YOUR FITNESS LEVEL
AND CARVE A SLEEK
SUMMER PHYSIQUE.
o n W WRITTEN BY NIKKI JOHNSTON BEAUDOIN, FOUNDER OF SEA TO SKY SUP,

YOGA & FITNESS AND PAIWEN PADDLEBOARDS AMBASSADOR.
LEAD PHOTO TRACY LEBOE
SFM17Book.indb 56 2016-06-10 1:42 PM

THIS FITNESS
CRAZE WILL
TONE YOU UP,
ACROSS THE
BOARD.
1
IMPROVED
IN THE LAST DECADE, stand up ENDURANCE
All muscles contain both slow
paddling has become an increasingly popular watersport and fast twitch fibers, both of
all over the world. Even the rich and famous have been which can be targeted with
certain sports and exercises.
spotted getting in on the action (celebs who SUP include Stand up paddling recruits the
Rihanna, Kate Hudson, and Jennifer Aniston), but the slow twitch in order to help you
versatility of the sport means it can appeal to just about balance on the boardthey are
the first muscles to activate
everyone. Stand up paddling, more commonly referred to when a muscle contracts. Slow
as SUP, has also been touted by many fitness professionals twitch muscles work aerobically,
as an effective way to get a serious workout, with major meaning they are conducive to
endurance work because they
body benefits like the five listed here. Never tried SUP?
have the ability to use more
Read on. Then the only decision youll have to make is oxygen. Therefore, with regular
which bikini to wear. paddling, you can develop your
slow twitch muscles, resulting in
improved endurance and allowing
you to do sports and activities
for longer periods of time.
SFM17Book.indb 57 2016-06-10 1:42 PM

SUP BURNS
ANYWHERE FROM
300 TO 700
CALORIES
PER HOUR.
CARDIO SLAYED
2 Once you develop a solid forward stroke, you can
start to pick up speed. Paddling fast will boost
your heart rate up into the fat burning and cardio
zones and burn hundreds of calories. Next, you
can bump your paddling workout up a notch by
BRING SEXY BACK incorporating some high intensity intervals. SUP
Want to add definition to your back? Grab a paddle. intervals can increase your lactic threshold, which
will increase overall fitness and speed.
When done with proper technique, the forward stroke
strengthens the upper back (many new paddlers use TRY A SIMPLE HIIT EXERCISE CALLED
10-10-20-20-30-30 > PADDLE AT MAX
their biceps and shoulders when they paddle, but this
EFFORT FOR 10
is a rookie mistake). When you hinge forward at the STROKES, THEN EASY
hips to set your blade in the water, you simulate the FOR 10 STROKES.
3
action of falling onto the handle of your paddle with GO ALL OUT FOR
20 STROKES, THEN
your weight, thereby loading the lats, and using the
SUP PHOTO TONI MUENDEL
RECOVER FOR 20.

lower back and the legs to move the paddle through CONTINUE UNTIL
YOU GO FROM 10 TO
the water. After a session of steady paddling, your 30 AND THEN BACK
back muscles should be on fire. DOWN AGAIN TO 10.
SFM17Book.indb 58 2016-06-10 1:42 PM

JUST BEING IN THE ELEMENTS WITH THE SUN ON YOUR
SKIN AND THE WATER UNDER YOUR FEET HAS A NUMBER
OF HEALTH BENEFITS IN ITSELF.
4
STRONGER STEMS
Skipped leg day? Dont sweat it. Stand up
paddling will give your quads (and glutes!)
a killer workout. When flatwater paddling,
your feet stay relatively still with your knees
slightly bent and legs engaged. Your hips
should be pushed back and out slightly on
the side you are paddling on. In this position,
your quads are forced to fire each and every
time you set your blade in the water, and with
your hips back the entire time, your glutes
will be heating up too.
WANT YOUR OWN BOARD?
CHECK OUT PAIWEN SUPS,
DESIGNED SPECIFICALLY FOR WOMEN.
$1600; PAIWENBOARDS.COM.
ALL ABOARD!
Prepare to paddle with these three core strengthening moves.
Bosu Ball Weighted Cable Trunk

OBLIQUES
5
Cable Row Abdominal Rotations ON FLEEK
Attach a straight-bar to a Attach a handle to a pulley The action of drawing the
Crunch blade towards you through
pulley that is halfway down Lie face up on the floor or that is chest-height and
the cable apparatus. Hold stand sideways next to the the water activates the core
a stability ball holding a
the bar with a wide grip and cable apparatus. Reach muscles. The subtle motion
dumbbell in both hands
stand on the flat side of a across your body and grasp each time you dig deep
above your chest with arms
Bosu ball (round part down). the handle with both hands, into the water activates the
extended. Contract your core
Begin with arms straight, keeping the arms straight. rectus abdominus, and the
and press up, lifting your
then bend your elbows and Rotate your torso, pulling the slight rotation towards the
shoulders, then lower back
pull the bar towards you. handle to the other side of side youre paddling on uses
down and repeat for 15 reps.
Return to the starting position your body, then return to the the obliques. Whats more,
and repeat for 12 reps. starting position and repeat by simply standing and
for 10 reps per side. balancing on the board, you
activate your deepest, most
stabilizing core muscles, the
transverse abdominus. S
SFM17Book.indb 59 2016-06-10 1:42 PM

your health
SFM
2016
SUMMER
HYDRATION
GUIDE WRITTEN BY RACHEL DEBLING
SFM17Book.indb 60 2016-06-10 1:42 PM

Though they contain Electrolytes contribute
more calories than to cell communication,
water (obviously), so keeping them
gulping a sports drink talking will help your
during or after a tough body to function bet-
Water: workout isn't inherently
terrible, says Mike
ter; plus, the simple
sugars (carbs) they
Its the TO SPORTS

Matthews, creator of
muscleforlife.com and
contain give you a jolt
of fast-acting energy.
substance DRINK, OR
Legion Athletics. As he
points out, "There is
But unless youre
working out intensely,
that makes NOT TO definitely a value to re- or for 60 minutes

plenishing electrolytes or more, we always
SPORTS while exercisingit suggest reaching for
up most of DRINK... improves endurance
and performance."
traditional H2O first.
Matthews notes that
your body, "drinking calories
20 %
is a bad idea for the
average person", but
the one thing you depending on your
goals and duration of
cant live without, your workout, they
and, during these SOME RESEARCH SUGGESTS SIPPING
could help you in train-
ing times of need.
A SPORTS DRINK COULD BOOST
sweltering days, ENDURANCE BY THIS MUCH, BUT ONLY IN
its something you WORKOUTS 90 MINUTES OR LONGER.
may not be getting who hit the gym

enough of. So Athletes, regularly. In fact,
DRINK TWO
before you work Drink Up! a gym-goer may
sweat anywhere
GLASSES OF
WATER ONE TO
up a sweat, drink You may think from 1.5 to 2
TWO HOURS
BEFORE YOU
EXERCISE.
in these facts youre drinking times as much
as someone who
enough, but our
and stats to help experts agree isnt exercising.
you stay healthy that the standard With that in mind, DRINK
ANOTHER GLASS
eight glasses of Matthews provided
and hydrated all water a day may us with some rules
15 MINUTES
BEFORE
EXERCISING.
summer long. not be enough for of thumb to ensure
high-performance you take in enough
athletes or those while you sweat it up.>
DRINK ILLUSTRATION SHUTTERSTOCK.COM/ITS DESIGN
DRINK ONE
CITRUS WATER & WATER BOTTLE PAUL BUCETA
GLASS PER
15 TO 20
SO, WHATS A GLASS? MINUTES OF
EXERCISING.
Though it obviously varies depending
on what cup you are using, 8 ounces
is generally considered the standard
glass of water measurement, the same
volume as a Short Starbucks coffee.
SFM17Book.indb 61 2016-06-10 1:42 PM

LIQUID ASSETS
Stay chill with these thirst-quenching must-haves.
Chew Your Fluids?

Hydration is affected by the types of things you drink, but its also affected
CamelBak
Circuit
Swell Wood Hydration Vest
by the food you eat, explains Jennifer Sygo, MSc, RD, a registered dietitian CamelBak is the
Teakwood
and sports nutritionist for Cleveland Clinic Canada. This means that, during Bottle king of wearable
the summer, you should try to fill up on as many foods that are high in water Let everyone at hydration devices,
content as possible. Try these refreshing (and delicious) ones on for size. yoga know just and this one is
how crunchy perfect for your
HYDRATING FOOD WATER CONTENT you are (the long-ish runs,
Watermelon 98% crunchiest!) with holding 1.5 liters of
this eye-catching chuggables to sip
Cucumber 96%
sipper. $35; as you trot. From
Celery 95% swellbottle.com $72; amazon.com
Grapefruit 90%
Pear 84%
Grapes 81%
Avocado 81%
The Hunger Games

Youve probably heard the dehydration as hungerits
well-worn diet tip that if you like an itch you cant scratch,
feel hungry, drink some water she notes. If your stomach OH2COOLs
before you reach for that starts growling shortly after Insulated nuun active
SHUTTERSTOCK.COM: WATERMELON JIRI HERA GRAPES ANDERSPHOTO CELERY TIM UR

snack. And whether or not lunch and you know youve ArcticSqueeze Add a flavored
Mist N Sip
SWELL BOTTLE & NUUN BOTTLES PAUL BUCETA O2COOL BOTTLE O2-COOL.COM
youre looking to lose weight, been eating a typical food tab to your water
Sygo puts her stamp of pattern, try downing some This hybrid to enhance it
approval on this gauge. H20 firstit might be just wonder truly kills with electrolytes
People often misinterpret what your body needs. two birds with one so you can keep
stone choose on truckin.
to either drink Bonus: each
your H2O or spray serving has 10
Surprising Ways We Lose Fluids it on your skin to calories and only
cool your dermis 1 gram of sugar
THROUGH THROUGH THROUGH during outdoor or less.
OUR SKIN BREATHING EXCREMENT activities. $13; $7; nuun.com
(SWEAT) (EW, BUT o2-cool.com
TRUE)
SFM17Book.indb 62 2016-06-10 1:42 PM

60
PERCENTAGE OF AN ADULT
BODY THAT IS GOOD OL H2O.
%
11
Billion
Gallons of
bottled water
Americans
DONT TAP OUT says Sygoincidences like to the energy used to recycle
consumed in
2014.
Source: International
With the long-term effects those in Flint are very, very the packaging. And you may Bottled Water
Association.
of the Flint water crisis rare. Plus, bottled water can be surprised to learn that
still emerging, you may be do a real number on the tap water is actually more
inclined to question the environment, from the carbon thoroughly regulated than
sanctity of your homes tap imprint of shipping the goods packaged waterwho knows
water. Dont. People need to from A to B, to the discarded what spring your bottled
trust their local water supply, bottles clogging up landfills, water actually sprung from?
Too Much of
a Good Thing
If a little water is good, a lot
must be better, right? Not exactly.
Hyponatremia is a rare but serious
condition that occurs when youve
drank so much water the sodium in your
body is diluted to a point that your cells
cant regulate the amount of water in
them and they begin to swell. Marathon-
ers in particular are extremely suscep-
tible, especially those that have lower
bodyweights, are women, or are not as
SHUTTERSTOCK.COM: DRINKING WATER ILLUSTRATION MAGLYVI WATER BOTTLE MARIYANA M
conditioned as their running mates.

Even more troubling, as Sygo explains,
is that the symptoms of over-hydration
are actually very similar to those of
dehydration (dizziness, confusion, and
headaches), so there is a real danger
that those suffering may attempt to
treat themselves by taking
in even more water.
The good news, says Sygo, is that
race organizers are becoming more
sensitive to this problem by taking the
WATER PAUL BUCETA
race day weather into account and en-

suring volunteers are aware of the signs
and symptoms. Though its very rare,
you could slip into a coma, she warns.
SFM17Book.indb 63 2016-06-10 1:43 PM

1.5L
THE
PEE TEST What color is it?
The color of your urine Lemon
When youre working out heavily,
has long been considered Squeeze in a few more
glasses
experts recommend that you an indicator of how
drink this much water for every hydrated you are, and
kilogram of water weight you lose even Sygo throws her
during exercise. The simple way support behind this Daisy
to do this: step on the scale before easy gauge. However, Drink up, buttercup!
and after your session. she cautions that other
factors besides water
can alter its appearance
as well (beet juice or Honey
The Biggest B vitamins, for example),
so calm yourself before
Getting better
Hydration Myth freaking out over

fluorescent pee
Cutting back on coffee because
youre afraid of its diuretic proper- it could have been Straw
ties may not be necessary. Matthews something you ate. Almost there!
assures that most drinks and foods
dont have a powerful enough effect
to make a significant difference
on your hydration levelseven
caffeinated ones, like coffee. Near clear
Aquawoman status
ONE WEEK
The estimated maximum time the human body can live without water; however,
that length of time is probably closer to three to four days for most people.
Refreshing Recipe
This filling recipe from Matthews cookbook, The Shredded Chef is filled
with water-rich vegetablesproof that you can drink up with a fork.
SHUTTERSTOCK.COM: PAINT SWATCH STUART.FORD
QUICK AND EASY PROTEIN-PACKED SALAD
PREP TIME: 15 TO 20 MINUTES MAKES 1 SERVING
Ingredients: Directions:
2 cups baby spring mix cup low-fat cottage cheese 1. In a medium bowl, add spring
WATER DROP AHA-SOFT COFFEE STAIN KSUSHA ART
mix, scallions, cucumber,

2 scallions, chopped 1 hard-boiled egg, peeled mushrooms, avocado,
and diced cottage cheese and egg.
1 small cucumber, halved
and sliced 3 Tbsp low-fat buttermilk 2. In a small bowl, add
buttermilk, lemon juice,
4 white button mushrooms, Juice of 1 lemon garlic, salt and pepper.
halved and sliced 1 clove garlic, minced Drizzle the dressing over the
SALAD PAUL BUCETA
salad, toss, and serve. S

medium avocado, peeled Salt and ground black
and diced pepper, to taste
NUTRIENTS PER SERVING: Calories: 369; Fat: 18 g; Carbs: 27 g; Protein: 29 g
SFM17Book.indb 64 2016-06-10 1:43 PM

TRAINER TALK
Andi Martin-Wagner, MS, is an Exercise Physiologist
& Head Coach for Cathy Savage Fitness COACH ANDI
Monitor Your
GET
Heart Rate
Monitoring your heart
rate while you train
is one of the most
effective ways to guar-
MORE
antee you are working
at the appropriate level.
Regular cardiovascular
training should be done
in a range of 65-85% of
FROM
your maximum heart
rate. HIIT cardio should
include intervals where
you jump up into the
90% range for short
YOUR
periods of time, but
then recover to around
65-70% before you start
your next interval.
HIIT
Want better results
Look for the Signs
Take these cues from
your body to know if you
are working hard enough:
You are unable to carry
a conversation during
work intervals.
from your interval You are breathing
training? Follow these hard and your pulse
is racing.
tips to up your game. Your working muscles
feel very fatigued.
You are sore the next
Long sessions of steady state cardio day. (Not injured,
are about as outdated as thigh masters. but as if you had a
By now, youve probably discovered that if you want good workout.)
serious fat burning, high intensity interval training
is where its at. But just because youre working up
a sweat during those sprints, doesnt mean youre
getting the most out of them. Rest Right your heart rate will
The purpose of HIIT is to push your body into The rest intervals recover faster.
the anaerobic zone by working as hard as you can within a HIIT workout Lastly, HIIT
for short bursts of time, followed by quick bouts can be varied. Con- workouts are taxing
of rest. But unless youre really getting out of your sider using a 1:1 ratio on the body and
zone during the all out phases, youre not reaping as a starting point therefore should be
the full benefits of this training style. In short, you for all out intervals. performed a max of
PHOTO BY PAUL BUCETA MODEL MEAGHAN TERZIS
should be working so hard that you desperately This means if you three to four times
need every second of those heavenly rest periods. sprint for 1 minute, per week. Incorpo-
With so much effort being put forth, your HIIT recover for 1 minute. rate low intensity and
workout can probably only last for 20 minutes or so, Once your fitness rest days into your
not including your warm-up and oh-so-crucial cool improves, shoot for program to ensure
down. If that has you second guessing your last HIIT a 2:1 ratio (1 minute full recovery, so you
session, keep reading for more tips to make the next sprint/30 second can hit your next
one your best ever. recovery). You will session hard.
notice as your fitness
Happy Training!
level improves,
Andi
SFM17Book.indb 65 2016-06-10 1:43 PM

Speedy
Summer
Workouts
These quick and dirty gym
routines let you get in and
out of the gym in 30 minutes.
WRITTEN BY LINDSAY KENT, ISSA CES PROFESSOR, ISSA MASTER TRAINER,
AND OWNER OF LINDSAYKENTFITNESS.COM
PHOTOGRAPHY BY BRIAN REILLY OF WEST STUDIOS
IF YOURE LIKE A NUMBER you elevate your heart rate,

OF PEOPLE who would rather burn tons of calories and
spend their July afternoons continue to build lean muscle
on a beach instead of a bench, while maximizing both your
your time in the gym likely conditioning and your precious
dwindles during the summer time. Looking for a full-body
months (priorities, right?). blast of both strength-building
But as a fit-minded woman, and cardio intensity? Try this
hitting the weights a few times unique routine demonstrated
a week is non-negotiable for on the following pages. Prefer
preserving the muscle you to isolate your upper or lower
work so hard for the rest of the bod? Flip to page 73 for easy-
year. So how can you stick to a to-follow charts you can take
weight room routine and still to the gym. Either way, each
spend more time soaking up of these three workouts will
the sun? The answer is shorter, keep your physique on point all
more efficient workouts. summer in half the time of your
By targeting certain muscle regular routines. Hows that for
groups in a circuit style fashion, short and sweet?
SFM17Book.indb 66 2016-06-10 1:43 PM

MODEL MIDORI RUTLEDGE HAIR & MAKEUP ALEXANDRA SMITH SHOT ON LOCATION AT OPTIMAL BODY FITNESS, TORONTO
SFM17Book.indb 67 2016-06-10 1:43 PM

WORKOUT #1:
METABOLIC BOOST
WHY IT WORKS your goals in a short time frame. EXERCISE REPS
This total-body metabolic When you utilize all
workout is comprised of these fat burning muscles at Alternating Lunge with 15 (per side)
three mini-circuits. These once, while maintaining an Hammer Curl
circuits consist of multi-joint elevated heart rate throughout CIRCUIT #1
Stability Ball Pike 12
movements that hit all the the workout, the body has to
major fat burning muscles continue working hard in the Weighted Curtsy Lunge 15 (per side)
of the body while keeping 48 hours following to repair Wide Plank Jack 15
your heart rate elevated the and recover properly, which
way a circuit should. At the maximizes the effects of your Barbell Side Lunge 12 (per side)
end of each circuit, there is a workout without adding extra
Weighted Burpee 12
plyometric movement to blast time in the gym.
CIRCUIT #2 Renegade Row with 10 (per side)
extra calories and improve your
overall conditioning. FOR A SHORT WORKOUT: Knee Crossover
While short, this type of Perform 1-2 rounds of each Bench Hop 30
training is effective because the mini-circuit in the workout.
more muscles you can engage Try to go from one exercise to Stability Ball Pullover to Crunch 15
in an exercise, the more muscle the next with no rest. If needed,
fibers you activate, which you can rest between rounds, CIRCUIT #3 Bridge with Cross-Body Punch 20
means a greater release of the but no more than 2 minutes. Dumbbell Lateral Raise 15
key fat burning hormones your Got more time? Do 3-4 rounds
Jump Squat 1 minute
body needs to help you meet of each mini-circuit.
A B B
CIRCUIT #1 ALTERNATING LUNGE STABILITY BALL PIKE

<
<
WITH HAMMER CURL Setup: Get into high plank position

with your laces and shins on a stability
Setup: Stand holding dumbbells in each hand
ball and your palms on the floor
down at your sides with palms facing in (A).
TIP: For a more Action: Take a big step forward with one foot
directly under your shoulders (A).
challenging version, and lower into a lunge while simultaneously

Action: Raise your hips toward the
ceiling so that you are in pike position
perform as bending your arms and raising the weights
with just your toes on the ball (B).
toward your shoulders (B). Lower the
walking lunges. weights as you return to the starting position,
Lower back down to the starting
position and repeat for all reps.
then immediately repeat on the other side.
Continue alternating for all reps.
SFM17Book.indb 68 2016-06-10 1:43 PM

NO KETTLEBELL?
HOLD DUMBBELLS
AT YOUR SIDES AND
ALTERNATE FROM
LEFT TO RIGHT
WITH EACH REP.
WEIGHTED WIDE PLANK JACK CIRCUIT

<
<
#2
CURTSY LUNGE Setup: Get into high plank position with
your feet together, palms on the floor
Setup: Hold a kettlebell in a racked position in
directly under your shoulders (A).
your right hand. Hold your other arm out at your
side for balance. Action: Like a jumping jack, spring off
your toes and jump your legs wide
Action: Step your right foot back and cross it
apart (B). Quickly jump them back
behind your left leg and lower until your front
together, then out again, and so on.
thigh is about parallel to the floor. Press back up
Repeat for all reps.
to the starting position and repeat. Complete all
reps, then switch the kettlebell to the opposite
hand and repeat on the other side.
SFM17Book.indb 69 2016-06-10 1:43 PM

B
A C D E
CIRCUIT #2
<
<
BARBELL SIDE LUNGE WEIGHTED BURPEE RENEGADE ROW WITH <

Setup: Stand holding a barbell Setup: Stand holding a light KNEE CROSSOVER
across your shoulders with feet dumbbell in each hand (A). Setup: Hold a set of dumbbells and
hip-width apart. get into high plank position.
Action: Place the weights on the
Action: Take a big step to one side. ground and jump your feet back so Action: Bend your right arm and lift
Bend your knee and push your hips you are in plank position (B). Perform the dumbbell (A). Lower, then bring
back to lower into a lunge. Press one push-up (C). Hop your feet your right knee across your body
back up to the starting position and back to your hands (D) and explode towards your left elbow (B) then
repeat on the other side. Continue straight upwards (E). Land softly, repeat on the other side. Continue
alternating for all reps. then immediately repeat for all reps. alternating for all reps.
SFM17Book.indb 70 2016-06-10 1:43 PM

TRAINER TIP:
Challenge yourself
with different weight
loads. If you find
you work quickly Add these to
and easily through any workout as
a circuit, either active rest!
increase your weight
loads or complete
another round! If
you need to take
rest between each
circuit, keep it to a
max of two minutes.
<
BENCH HOP
Setup: Stand at the end of a flat
bench and place your hands on it,
gripping either side.
Action: Bend your knees and push off
the balls of your feet to lift your legs into
the air and to one side of the bench.
As soon as your feet touch the ground,
jump to the other side. Continue
hopping from side to side for all reps.
SFM17Book.indb 71 2016-06-10 1:44 PM

A
A
A B
CIRCUIT #3
STABILITY BALL GLUTE BRIDGE WITH DUMBBELL

<
<
<
PULLOVER TO CRUNCH CROSS-BODY PUNCH LATERAL RAISE

Setup: Holding a dumbbell with your Setup: Holding a light dumbbell in Setup: Stand holding a light dumbbell
palms under the head of one end, lie with each hand, lie on your back with in each hand down in front of your
a stability ball supporting your core and your knees bent and raise your hips hips with palms facing in (A).
extend the dumbbell above your chest (A). off the ground. Hold this position
Action: Keeping your elbows slightly
throughout the exercise.
Action: Keeping your arms straight, lower bent, raise the dumbbells straight out
the dumbbell behind your head in an arc Action: Alternate punching one at your sides to shoulder-height (B).
until you feel a stretch in your lats. Raise it dumbbell across your body (A) Lower back down with control, and
back to the starting position, then contract followed by the other (B) in quick, repeat for all reps.
your abs and press it towards the ceiling, fluid motions for all reps. Complete
raising your upper back off the ball (B). all reps before lowering your hips.
Lower back down and repeat for all reps.
SFM17Book.indb 72 2016-06-10 1:44 PM

TIP:
To make
these more
challenging,
perform as
bounding squats,
B where you move
forward with
each jump.
BONUS
WORKOUTS!
Snap a pic of these routines
to take to the gym when you
need a quick sweat session.
Each routine is approximately
30 minutes if you complete
two full rounds.
WORKOUT #2:
Upper Body Blast
Exercise Reps
Inverted Smith 12-15

Machine Row
Underhand Barbell Row 12-15
Barbell Clean & Press 12-15
Incline Chest Press 12-15
Wide-Grip Pull-Down 12-15
Overhead Shoulder Press 12-15
WORKOUT #3:
Lower Body Focus
Exercise Reps
JUMP SQUAT
<
Setup: From standing, bend your Kettlebell Jump Squat 12-15

A knees and lower into a squat (A).
Barbell Sumo Squat 12-15
Action: Extend your legs and
explode into the air (B). Land Barbell Step-Up 12-15
with soft knees, then immediately
Bulgarian Split Squat 12-15
repeat. Complete all reps as quickly
(per side)
and explosively as possible.
Smith Machine 12-15
Donkey Kick (per side)
Romanian Deadlift 12-15 S
SFM17Book.indb 73 2016-06-10 1:44 PM

UNSTOPPABLE WOMEN Get Inspired OLYMPIC
PORTFILE
BORN of Texas, Sanya earned the title

of 2003 NCAA 400 m Champion
with a time of 50.58 seconds.
The following year, Sanya
would make her Olympic
TO RUN
debut in Athens, placing 6th
in the 400 m and helping her
team bring home the gold in
the 400 m relay. She continued
to excel at both the USA and
International level and by
2005, was ranked the number-
one 400 m runner in the
world, a title she kept for the
better part of the last decade.
I love how free I feel when Im
running; I feel closer to God.
WRITTEN BY MIKAILA KUKURUDZA Thats when I have my best
LEAD PHOTOS BY ERROL ANDERSON talks with Him, says Sanya.
I feel like I was born to run.
But with all of her athletic
STANDING ON THE
success, Sanya has remained
TRACK OF THE 2012 connected to her roots and
LONDON OLYMPICS, community. In 2005, she was
Sanya Richards Ross anxiously named Visa Humanitarian
waits for each runner to be Athlete of the Year for her work
After a successful
announced. The sound of with The Sanya Richards Fast
80,000 cheering spectators Track Program, a program she
and chaos of multiple cameras designed to support education
track career,
broadcasting to the millions back home in Jamaica. She also
at home surround her in the strives to help young athletes
stadium, but when she takes find their love for track and
four-time Olympic
her starting position on the field with her Team SRR Sports
block, Sanya finds herself Clinic workshops for youth and
completely at peace. their parents.
gold medalist
Once Im in the blocks Despite being a role model
and they say runners take your and a veteran of the sport, the
marks, says Sanya, my mind five-time World Champion
Sanya Richards Ross

goes clear. She bursts off the and four-time Olympic gold
block and remains focused medalist says she still gets
during her 49.55 seconds race, race-day nerves. The day of a
prepares to lace
passing her competitors in finalits tough. You want it
the final 50 meters to win the so badly, says Sanya, now 31.
Olympic gold medal, the fourth I remember experiencing
up one last time

of her career. so many emotions [at the
Training for the track since Olympics] in 2012. You think
the age of seven, Sanya moved of all the hard work. I just tell
in Rio.
with her family from Kingston, myself Im prepared. Im the
Jamaica when she was 12 best. Im a champion.
to pursue an athletic career. To prepare for big races,
Throughout high school, Sanya Sanya follows a demanding
focused on her training and by training schedule that includes
age 18 her hard work paid off. five workouts a week on the
As a freshman at the University track and three in the weight
SFM17Book.indb 74 2016-06-10 1:44 PM

IN 2012, SANYA
WON OLYMPIC
GOLD IN BOTH
THE 400M AND
THE 400M
RELAY. WILL SHE
HAVE A REPEAT
PERFORMANCE
IN RIO?
SFM17Book.indb 75 2016-06-10 1:44 PM

I love how
free I feel
when Im
running.
I feel closer
to God.
I feel like
I was born
to run.
SFM17Book.indb 76 2016-06-10 1:44 PM

room. I think the weight room been really tough coming back
has been a huge component
to my success on the track, to
from this surgery but I really
wanted to go for it this year, FUN FACT:
be able to be explosive and
strong, she says. Sanyas
says Sanya. I do feel like I
can be the best in the world.
WHEN SANYA WAS 9, SHE TOLD
weight workouts consist of Whatever happens, Sanya HER TEACHER SHE WOULD BE
full-body lifts, like power cleans
and snatches, in addition to
says shes made peace with
her decision to hang up her
AN OLYMPIC CHAMPION.
combining fast twitch training sneakers following what
with band work to keep her she hopes will be her fourth
lean and strong. When she isnt
training, Sanya says shes either
Olympic appearance, and looks
forward to retirement with SANYAS MENU
eating (she follows a high- her husband, NFL cornerback Sanya fuels her training with a high-protein, low-carb
protein, low-carb diet with lots Aaron Ross. The pair met during diet. As for counting calories, Sanya says she
of fruits and veggies) or resting. Sanyas freshman year at the doesnt bother: Its never been necessary. My weight
As Ive gotten older, I realize University of Texas in 2003, doesnt fluctuate and I always have energy. I just
how much I need recovery. and have been married since make sure I get enough protein to feed my muscles.
For Sanya, recovery February 2010. Im looking
has been especially crucial forward the most to becoming BREAKFAST
since having surgery on her a mother, says Sanya, of their Egg whites, yogurt, fruit
big toe last November for plans to start a family, adding
hallux rigidus, a painful that she will also continue to LUNCH
condition shes been plagued work with her family-owned Salad with grilled chicken or salmon
with since 2007. The recent businesses and pursue a career
DINNER
surgery, her third, left Sanya in broadcasting. Ive had an
Grilled salmon or chicken, veg and maybe
almost six months behind amazing career. Ive been so
some rice or potatoes
her training schedule for this blessed, says Sanya. But its
months Olympic trials in really been tough the last three SUPPLEMENTS/SNACKS
Oregon. While she admits the years with my injury. Its just 2 protein shakes a day (totaling about 42g
setback may have shaken her been my love for the sport thats of protein) plus juiced fruits and veggies.
confidence, shes refusing to kept me in the game. This will
let it affect her focus. It has be my final race for sure. S
SANYA HOPES TO
TOP OF HER GAME END HER LEGENDARY
CAREER ON A HIGH
CHICKEN PHOTO SHUTTERSTOCK.COM/BANDEDUDZINSCY SUPPLEMENTS PHOTO SHUTTERSTOCK.COM/AFRICA STUDIO
Here are just a few of Sanyas accolades throughout her 13-year track career. NOTE IN RIO.
YEAR COMPETITION EVENT PLACE
2004 Olympic Games, Greece 4 x 400 m relay 1st

2005 World Championships, Finland 400 m 2nd
2006 World Cup, Greece 400 m 1st*
MEDALS PHOTO PTAH QUAMMIE YOGURT PHOTO SHUTTERSTOCK.COM/GSK2014
200 m 1st
2008 Olympic Games, China 400 m 3rd
4 x 400 m relay 1st
2009 World Championships, Germany 400 m 1st
4 x 400 m relay 1st
2012 Olympic Games, United Kingdom 400 m 1st
4 x 400 m relay 1st
2015 World Championships, China 4 x 400 m relay 2nd
*Personal Best time of 48.7
SFM17Book.indb 77 2016-06-10 1:44 PM

UNSTOPPABLE WOMEN
Women
Find out how these real
women are changing
the face of fitness.
WRITTEN BY MIKAILA KUKURUDZA
to Watch
KRISTEN GRAHAM
KRISTEN PHOTO SIMPLY PERFECTION PHOTOGRAPHY JAMIE PHOTO DYNAMIC RANGE PHOTOGRAPHY
AGE: 30 LOCATION: TOMS RIVER, NJ
GIG: MANAGING EXAMINER FOR THE STATE OF NEW JERSEY SPORT: CROSSFIT
WOD MOM: Kristen believes police officer, coached her during
growing up playing soccer and the entire duration of the CrossFit If it involves
running track has helped her Open where she placed 29th in the
develop the dedication and North East Regional competition. a barbell, Im
discipline that she carries into her Their daughter, Kylee, is often at a happy girl.
CrossFit competitions today. After the gym alongside her parents,
giving birth to her daughter Kylee doing bodyweight exercises with
CHERIE PHOTO GLYN A STANLEY PHOTOGRAPHY
in 2011, Kristen was looking for a her mom as encouragement.

way to shed the extra baby weight, Kristen plans to continue
but when she discovered CrossFit, pushing through lifes trials and
she knew there was so much more tribulations by training with her
to it than burning calories. She husband and being a strong role
began coaching just two years model for her daughter. Sharing
later and became co-owner of fitness with my husband and my
CrossFit Toms River. daughter every day, says Kristen,
This year, Kristens husband, the ups and downs, the personal
SFM
who recently faced a near-death records, and the dreaded failures
experience while working as a every night, is my silver lining. Find out how you could be
the next Woman To Watch at
strongfitnessmag.com
SFM17Book.indb 78 2016-06-10 1:44 PM

JAMIE
GIDDINGS
AGE: 33
LOCATION: COLORADO SPRINGS, CO
GIG: FINANCIAL ADVISOR
SPORT: POWERLIFTING/STRONGMAN
SELF-LOVE
MOTIVATOR: Her Favorite Lift:
After throwing up on a run with DEADLIFT MAKES ME FEEL
her military dad when she was EXTREMELY POWERFUL. IT IS
a teenager, Jamie vowed she THE MOVE I CAN PUT THE MOST
would never run again. Now, WEIGHT ON THE BAR AND FEEL
the busy mother of three not CONFIDENT PERFORMING IT.
only runs, but is a Strongman
and powerlifting competitor.
Jamie recently took home
third place in her weight
class at the Colorado State
Powerlifting competition and is
hoping to compete at national
level by the end of the year.
Jamies journey began
after having her twin boys;
she started running to get
in shape, hired a personal
trainer and then graduated
to CrossFit. Jamie says
her kids continue to be her
source of motivation to keep
pushing forward. When I ran
a Tough Mudder last year, I Her Guilty Pleasure:
showed them videos so they AN ALL-AMERICAN
would understand what I was CHEESEBURGER WITH FRIES.
getting myself into. They
told all of their friends for at
least two weeks. Training
for powerlifting a few times a
week and endurance training
CHERIE FIELDS
AGE: 45 LOCATION: CHARLOTTE, NC GIG: FITNESS CONSULTANT AND BRAND AMBASSADOR SPORT: FIGURE
twice a week has given Jamie
the confidence she needs to HEAD STRONG: Growing the time. For years, Cherie tried placing in the top three and taking
stay strong as a mom, and in up, being called Miss Piggy and all types of diets and programs, home first place in her second
her work. I now know that I Roly Poly affected Cherie Fields and each time the weight kept competition in September 2015.
am not just physically strong, well into her adulthood. When coming back, but now at age 45, Cherie is currently studying to
but I have extreme mental she was little, Cherie recalls being she has finally found the key to become a certified personal
toughness too. told she had big bones by her self-love and worth. trainer and is determined to
Jamies message is about ballet instructor a comment In 2010, she made a lifestyle maintain her healthy lifestyle for
all women achieving self-love that stuck with her and kept her change, and began teaching many years to come, refusing to
and changing the way the from athletics during high school spin classes to keep herself allow age to limit her in any way.
media represents the perfect and college. Over the years, accountable. She later introduced Unfortunately society uses so
female body. I may not have the insults and jokes took a toll CrossFit into her regime, which many labels to put us women in
a six pack, says Jamie, but on me, says Cherie. I had no shifted her focus from striving boxes, and age is one of them,
I am diligently working on self-esteem, no confidence. The to be skinny, to wanting to be says Cherie. However, I refuse
self-love, and being okay with negative comments became strong. In 2014 she competed to let societys labels and rules
that fact. negative thoughts in my head all in her first Figure competition, dictate my lifestyle.
SFM17Book.indb 79 2016-06-10 1:44 PM

STRONGCAMP CAPTURED
Spring
2016
In this issue we visit:
Austin, TX
Sioux City, IA
San Diego, CA
VISIT STRONG-
CAMP.COM
FOR MORE 2016
DATES AND
LOCATIONS!
LEAD PHOTO BY WESTON CARLS
SFM17Book.indb 80 2016-06-10 1:44 PM

Austin, TX
APRIL 9-10
AMBASSADOR
KRISTINA OLSON
PHOTOGRAPHY: WESTON CARLS
LOCATIONS: CG ARENA, AUSTIN
ROCK GYM, MEDITATION BAR,
PURRE BARRE
EXPERTS: RASHANNA MOSS,
MARTHA PYRON, MD, RMSK,
CHRISTENA MILL, STACY THRASH,
CHARLES MORRIS
SFM17Book.indb 81 2016-06-10 1:45 PM

Sioux City, IA
APRIL 23-24
AMBASSADOR
JAYME BROWN
PHOTOGRAPHY: J&J PIC THIS
LOCATION: BEO CROSSFIT
EXPERTS: DANA CUSHING,
PEGGY HIGMAN
SFM17Book.indb 82 2016-06-10 1:45 PM

San Diego, CA
MAY 21-22
AMBASSADOR
JESSICA BURGIO
PHOTOGRAPHY: PAUL BUCETA
LOCATION: HARDCORE FITNESS
EXPERTS: LORI HARDER, STEPHANIE
BREWSTER, MICHELLE HUFFMAN
AMBASSADOR HEADSHOTS BY PAUL BUCETA
SFM17Book.indb 83 2016-06-10 1:45 PM

THE FIT LIST
3 REASONS
TO SWEAT
BEFORE
BREAKFAST
RISE
1. BOOST METABOLISM
Exercising in a fasted state
causes your body to burn more fat.
According to a study published in
The Journal of Physiology,
AND
sweating it out before your first
meal creates excess post-exercise
oxygen consumption, or EPOC,
that will leave you burning more
calories the rest of the day.
SHINE
2. FEEL HAPPIER
A study in The Journal of
Public Health Nutrition says
that exercising in the morning
releases endorphins, which
improves mental well-being
and feelings of happiness.
Not a morning person? 3. GET IT DONE
Training first thing gets it off your
Learn to love the A.M. to-do list. Youll start your day
with these tips for having already accomplished
something, plus you dont have
starting the day right. to stress about anything getting
in the way of your workout.
1.5
Hours it takes
to combat the
We Asked You
HOW DO YOU
START YOUR A.M.
drowsiness brought ROUTINE?
on by sleep inertia.
STOP
Not even coffee
58%
EARPHONES PHOTO IGOR KOVALCHUK / SHUTTERSTOCK.COM

or showering
can speed up SNOOZING!
the process. Hitting snooze to score a few
extra winks actually makes
But first,
you feel sleepier, according to coffee.
medical director of the Sleep
Disorders Centers of Prescott
Valley and Flagstaff, Robert
Rosenberg. Your body is unable
STARBUCKS COFFEE CUP PHOTO LEVENT KONUK / SHUTTERSTOCK.COM
to reach REM sleep (the fourth

and deepest stage of our sleep
7%
MORNING cycle) when you snooze, causing 17%
Fuel up
with a good
PLAYLIST sleep inertia when you wake up. Get in my breakfast.
MAIN PHOTO NENAD AKSIC / SHUTTERSTOCK.COM
1. Wake Me Up - Avicii workout.

2. Happy - Pharrell
3. Cant Stop the Feeling
YOUR A.M. CHECKLIST
- Justin Timberlake Spend 5-10 minutes meditating or stretching
4. Walking on Sunshine Drink 12 oz of water to rehydrate
SFM
18%
Hit snooze.
- Katrina and the Waves Have a small coffee, black
5. Cant Feel My Face Hit the gym for a 45-minute workout Seize the day! Check out Repeat.
- The Weeknd our four-week guide to
Eat a protein-rich breakfast (aim for 30 g)
becoming a morning person
Have an awesome day! at strongfitnessmag.com.
SFM17Book.indb 84 2016-06-10 1:45 PM

STRONG
APPAREL
TOUGH
LIKE YOU
Well, almost.
AVA I L A B L E AT ST R O N G F I T N E S S M A G .C O M
SFM17Book.indb 85 1
SFM17_MerchAd.indd 2016-06-10 12:04
2016-06-10 1:35 PM
PM
A R E F U N D
IF Y O U D O N T
R E S U L T S .
FEEL
RESULTS
IF YO U D O .
Take the CocoaVia Results or Refund three week

challenge. The cocoa flavanols in CocoaVia supplement
maintain a healthy flow of oxygen and nutrients to
your blood vessels, important for your overall exercise
performance. 100% money-back guarantee if you dont
feel a difference in three weeks.
Learn more at CocoaVia.com/results

This statement has not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
/ Trademarks Mars, Incorporated. 2016.
SFM17Book.indb 86 2016-06-10 1:35 PM

Strong Fitness - July-August 2016 AvxHome - in

Încărcat de

Informații document

Titlu original

Drepturi de autor

Formate disponibile

Partajați acest document

Partajați sau inserați document

Opțiuni de partajare

Vi se pare util acest document?

Este necorespunzător acest conținut?

Drepturi de autor:

Formate disponibile

Strong Fitness - July-August 2016 AvxHome - in

Încărcat de

Drepturi de autor:

Formate disponibile

STR ONG

2 STRONGFITNESSMAG.COM July/August 2016

SFM17Book.indb 2 2016-06-10 1:38 PM

TRAINING NUTRITION MOTIVATION

66 Speedy Summer 60 SFM 2016

July/August 2016 STRONGFITNESSMAG.COM 3

SFM17Book.indb 3 2016-06-10 1:38 PM

WAKE UP HAPPY GO HEAVY

4 STRONGFITNESSMAG.COM July/August 2016

SFM17Book.indb 4 2016-06-10 1:38 PM

The man behind the lens

THE BIG CHILL pg 40

6 STRONGFITNESSMAG.COM July/August 2016

SFM17Book.indb 6 2016-06-10 1:38 PM SFM17

NEXT LEVEL SUBSCRIBE NOW

BOARD fitness model; University of

You Asked: How much

at each meal? Lowell and The Treatment Room,

Care Sports Medicine

8 STRONGFITNESSMAG.COM July/August 2016

SFM17Book.indb 8 2016-06-10 1:38 PM

Jessie via email Anne Shirley via Facebook

May/June issue. I too am a RN in a busy Magazine for such an amazing

July/August 2016 STRONGFITNESSMAG.COM 9

SFM17Book.indb 9 2016-06-10 1:39 PM

OUR FAVORITE MOMENT

@STEPHANIE_RODRIGUEZ14 PHOTO BRANDON MUI OF @RX.PHOTOGRAPHY @KIMMCNEILYOGA PHOTO KIM MCNEIL

@leahgruber @1FITFAREN PHOTO MICK GLAZE @FORCEFITNESSOCR PHOTO ANDY SHERMAN

10 STRONGFITNESSMAG.COM July/August 2016

SFM17Book.indb 10 2016-06-10 1:39 PM

12 STRONGFITNESSMAG.COM July/August 2016

SMF17_EdLetterEvents.indd 12 2016-06-10 1:50 PM

JULY 13-17 DIRECTOR OF SPECIAL EVENTS

AUG 5-21 E.T. RUN HOME

Fitness, Lori Harder, Reebok, Wreck Bag

locations of alien sightings. Disticor Magazine RR Donnelley

AUG 11-14 Distribution Services

July/August 2016 STRONGFITNESSMAG.COM 13

SFM17Book.indb 13 2016-06-10 1:39 PM

14 STRONGFITNESSMAG.COM July/August 2016

SFM17Book.indb 14 2016-06-10 1:39 PM

July/August 2016 STRONGFITNESSMAG.COM 15

SFM17Book.indb 15 2016-06-10 1:39 PM

Transform is more than

July/August 2016 STRONGFITNESSMAG.COM 17

3:48 PM SFM17Book.indb 17 2016-06-10 1:39 PM

research from the University of Researchers recommend that

SFM17Book.indb 18 2016-06-10 1:39 PM

EATING PULSES INCREASES SATIETY

BY UP TO THIS MUCH THANKS TO

SFM17Book.indb 19 2016-06-10 1:39 PM

SUNGLASSES PHOTO SHUTTERSTOCK.COM/ELENA ELISSEEVA

20 STRONGFITNESSMAG.COM July/August 2016

SFM17Book.indb 20 2016-06-10 1:39 PM

performance as swallowing it.

trin for five seconds, performed better on PUBLISHED IN THE

If youre not currently

motivation. Good to know, but always keep

July/August 2016 STRONGFITNESSMAG.COM 21

SFM17Book.indb 21 2016-06-10 1:39 PM

satisfaction of their life but

participants. Rock on!

22 STRONGFITNESSMAG.COM July/August 2016

1. Place spinach, red pepper,

1. Allow frozen bananas to thaw

1. In advance, place the watermelon