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STRONG

FITNESS MAGAZINE

TRAINING
GUIDE
TRAIN LIKE THE
INSANELY
FIT!
WITH CROSSFIT ATHLETE
LIBBY DIBIASE
Core-Carving
PREGNANT
IN THE Plyo ICING
INJURIES:
WEIGHT ROOM: WHY
HOW TO KEEP WHEN
IT SAFE
FALL 2014 $3.99
HOW

The big diet FACE-OFF


FEATURES
FALL/14 TRAINING
BEYOND THE
BENCH PRESS | 26
Build amazing upper-body
strength with a superset
routine that hits your chest,
back, shoulders and arms
from every angle.

MEET YOUR HEROES | 14


If you spend more time
in a box than a gym, youll
love these two WODs from
CrossFit competitor
Libby Dibiase.

HIIT A HOMERUN | 10
Next time youre itching
for some high intensity
intervals, look no further
than your local ball
diamond for a 15-minute
bleacher workout.

GREAT LENGTHS | 34
Find out how a yoga strap
can help you get a deeper
stretch than ever before, and
get ready to add exible to
your list of abilities.

NUTRITION
DIET CRAZED | 22
Which is the best diet: high
fat, high protein, or low
carb? Find out in this
fad-diet face off.

EDITOR'S NOTE | 4 TRAINER TALK | 8


in every issue

Our Editor-in-Chief Did you hear? Jessie


rambles about the body Hilgenberg is going to

ON THE COVER
(and mind) benets of be a mom! But thats not
thinking outside the box. stopping her from hitting
the weight room.
CONTRIBUTORS | 3
COVER MODEL

INJURY REPORT | 38
LIBBY DIBIASE
Meet the masterminds
behind each word and The doctor is in. Sports PHOTOGRAPHY
workout. chiropractor James Ho DAVE LAUS
gives you the cold facts MAKEUP & HAIR
PURE ADRENALINE | 6 on treating ailments SARAH SCOTFORD
Moments of strength to with ice. SHOT AT
get you all red up. FTW CROSSFIT, OHIO

2 STRONGFITNESSMAG.COM | Fall 2014


contributors

CATERINE DUPUIS, PHOTOGRAPHER


Bleacher Report, page 10
After studying Exercise Science in University,
this Montreal, QC native relocated to Toronto
to begin a career in pharmaceutical sales.
Instead, her passion for photography led her
down a dierent path. Today, she combines
her knowledge of tness with her love of
the lens through her freelance company,
Luscious Images Photography.

JESSIE HILGENBERG,
STRONGCAMP DIRECTOR
Pregnant & Lifting, page 8
JESSIE HILGENBERG, SANDY BRAZ AND CARLEEN LAWTHER PHOTOS PAUL BUCETA

One look at trainer and columnist Jessie


Hilgenbergs perfectly sculpted physique
and you know she walks the walk. Her
DAVE LAUS PHOTO LORI FABRIZIO

knowledge of tness, training and nutrition


has helped her rise to the title of IFBB Figure
Pro, as well as STRONG Fitness Magazine
Bootcamp Director and Head Trainer. She
oers competition coaching and hosts
workshops to help other t women discover
their dreams on the competitive stage.

DAVE LAUS, PHOTOGRAPHER


DR. HO PHOTO ANDREW BADDER

Cover Photo & Soldier On, page 14


Photographer Dave Laus has been on the
tness scene for just over a year, but hes
quickly become one of the top shooters in
our books. His photos of CrossFit athlete
Libby Diabase landed him the cover, as well
as the featured training routine inside these
pages. Needless to say, this guys career is
CARLEEN LAWTHER, really taking o.

FITNESS MODEL, PA, PTS, WBFF BIKINI PRO


SANDY BRAZ,
STRONG DEPUTY EDITOR
Beyond the Great Lengths, page 34

Bench Press, page 26 Since 1999, Sandy has worked in the tness
industry in various capacities, from being a
certied yoga instructor and personal trainer
As far as tness models go, Carleen is the whole to writing for major tness publications and
running her own mobile wellness studio. She
package. A personal trainer and Level One joined the STRONG team as Deputy Editor in
Fascial Stretch Therapist, she has applied her the fall of 2013 and has been a valued asset
to the magazine ever since.
knowledge of tness to her own body to build
the beautifully athletic physique you see in our
training feature on page 26 (which she also JAMES HO, DC, BHSC
designed). She built this upper-body routine Cold Comfort, page 38
that incorporates heavy compound movements A member of STRONG Fitness Magazines
Advisory Board, James is our go-to expert
for developing strong, functional muscle. These when it comes to sports medicine and
movements hit the front and back of the arms, chiropractic concerns. He is a chiropractor
at the Athletes Care Sports Medicine
entire shoulder girdle, back and chest. Centres in Toronto and has consulted
athletes at the pro level from the NHL
to UFC, as well as recreational athletes
THE GOAL OF THIS ROUTINE IS NOT TO WORK TO FAILURE BUT and Olympians.
TO MAKE SURE YOU COMPLETE ALL REPS WITH GOOD FORM.

Fall 2014 | STRONGFITNESSMAG.COM 3


editors note

THINK
INSIDE
THE BOX
SO YOURE SIPPING A COFFEE AND And whether you love it or fear it, body and go at your own pace. No matter
FLIPPING THROUGH YOUR BRAND these days, you cant have a conversation how many LBs are on the bar, this drill will put
NEW ISSUE OF OUR TRAINING GUIDE about functional tness without thinking of your strength, endurance and will to the test.
IN SEARCH OF SOME PRE-GYM CrossFit and its elite community of super If youre still not comfortable with the
MOTIVATION. BUT SOMETHING IS athletes. After all, their ecient methods concept, dont sweat it. The outdoor plyo
DIFFERENT: theres a CrossFit athlete on the of building epic strength and muscle are routine on page 10 and the upper body
cover, and the featured workout inside isnt largely responsible for functional tness weight workout on page 26 are both
a standard weight room routine, but a highly becoming a mainstream exercise philosophy killer, and excellent compliments to
intense, kinda crazy-looking WOD (CrossFit (especially since CrossFit partnered up with your current regime. Perhaps one day,
slang meaning Workout of the Day). Reebok in 2011). Not only is it one of the when seeking a new challenge, you may
At this point, you may be wondering fastest growing sports since humans started get the urge to come back to this issue
where the big bodybuilding-style split or lifting heavy objects for the fun of it, but its and give CrossFit a try. You dont have to
hardcore Leg Day workout is that you look women participantsmuscular, intimidating, be the Fittest on Earth as long as youre
forward to smashing the moment the 250-lb-squatting She Hulkswho are playing challenging yourself, being honest about your
Training Guide hits your inbox. Dont panic. a huge role in driving the sports popularity. eorts, and always evolving.
Were not transitioning into a CrossFit And we think thats pretty cool.
publication, nor are we neglecting our Its become clear in the last decade that Stay STRONG,
readers who live for the ve-day split. this is not a trend, its a movement, and as
The fact is, the concept of working out a modern-day womens guide to tness, its
has evolved. Fitness, even bodybuilding, has one we cant ignore. This issue, featuring
expanded to include elements of functional CrossFit athlete Libby DiBiase, is a nod Kirstyn Brown,
and sport-specic training in order to create to the female CrossFit diehards in Boxes Editor-in-Chief
a more balanced, all-encompassing denition around the world, heaving, jumping and
of t. We, the tness community, are swinging alongside their male counterparts.
borrowing eective training methods from Whether youre accustomed to CrossFits
every kind of athlete, from track and elders methods or youre a newbie to the WOD, I
to gymnasts, in an eort to become stronger, encourage you to check out Soldier On,
faster, and generally more awesome, than on page 14. Use as much or as little weight
mankind has ever been before. as youre comfortable with, listen to your

4 STRONGFITNESSMAG.COM | Fall 2014


masthead

The best
feeling is
that point
FOUNDER & PRESIDENT
Paul Buceta

right after a EDITOR-IN-CHIEF


Kirstyn Brown
workout when PUBLISHER
you know Kevin Detto

you gave it CREATIVE DIRECTOR


Erin Lutz
everything. DEPUTY EDITOR
Sandy Braz
SENIOR DESIGNER
Jacqueline Hornyak
DESIGNER
Andreia Pereira
COPY EDITOR
Chelsea Clarke
STRONGCAMP DIRECTOR
Jessie Hilgenberg
STRONGCAMP AMBASSADOR
Nichelle Laus
DIGITAL MEDIA SPECIALIST
Ryan Keaveney
COVER ATHLETE VIDEOGRAPHER
LIBBY DIBIASE Sarah Scotford
TAKING FIVE
PHOTOGRAPHY COORDINATOR
Annette Milbers
CHIEF FINANCIAL OFFICER
Kim Gunther
ADVERTISING SALES
Kevin Detto
kdetto@strongtnessmag.com
416-804-3616
THE TEAM ON SET AT TORQUE BARBELL CLUB
WITH FITNESS MODEL CARLEEN LAWTHER LEGAL COUNSEL
Scot Patriquin
Brauti Thorning Zibarras LLP
DEPUTY EDITOR
SANDY BRAZ
MAKING SOME CONTRIBUTORS
ADJUSTMENTS Sandy Braz, Caterine Dupuis, Lori Fabrizio, Jessie
Hilgenberg, James Ho, Dave Laus, Carleen Lawther,
Nichelle Laus,Valaria Nova, Sarah Scotford.
SPECIAL THANKS
Allegiance Fitness, Anytime Fitness, Better Bodies,
Bodybuilding.com, Elite Performance Center, Extreme
CARLEEN Monkey, FTW CrossFit Ohio, Torque Barbell Club.
CATCHES
HER BREATH
BETWEEN DISTRIBUTION
SPRINTS.
Disticor Magazine Distribution Services
Office 905-619-6565
Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare
professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or diculty with these exercises, stop and consult
your healthcare provider. If you experience any symptoms of weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath. Mild PRINTING
soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days. II;fee\cc\pDXib[\>iffkFZ\0',$*-)$*)+,

Fall 2014 | STRONGFITNESSMAG.COM 5


If you really
want to f ly,
HARNESS YOUR POWER
TO YOUR PASSION.
-OPRAH WINFREY
TRAINER TALK

WRITTEN BY JESSIE HILGENBERG


STRONGCAMP DIRECTOR & HEAD TRAINER

Pregnant
& Lifting
How a weight room junkie
deals with pregnancy.
IT NEVER REALLY for my pregnant self. But sure

PHOTOGRAPHY PAUL BUCETA


OCCURRED TO ME what a enough, once I hit my second
huge topic tness and pregnancy trimester, it was game on.
is until I found out I was preg- Nothing is more important
nant. If youre currently in my than keeping yourself and your
position then you probably have baby safe when it comes to
a ton of questions too, which is working out while pregnant, but
why the rst thing I did was hunt if youre feeling good, it doesnt
down a doctor that supported mean that your workouts need
my goal of staying t throughout to be weak! There are so many
Im lifting about three times per
my pregnancy. benets to staying t during week right now, which is forcing
Now, Id love to say that I pregnancy, from improved me to combine muscle groups.
went to the gym and continued energy and sense ofwell-being Each pregnancy is dierent Here is what my split has looked
killing my workouts as soon as to reducing your risk of diabetes for every woman, so you have
like in my second trimester:
I had clearance, but my body and even helping with labor. You to do whats right for you.
had other ideas. The all-day just always need to be aware of But here are a few tricks Ive Day 1: Legs, glutes, back
nausea and giant waves of the physiological changes that learned so far: Day 2: Yoga
exhaustion that came around are happening within your body Day 3: Chest, shoulders, triceps
~FPcRWh^daWTPacaPcTP]S
week seven were nothing short during each trimester so you can Day 4: Yoga
S^]{c_dbWXcc^^UPa<hRPaSX^
of life altering. I spent about six make the proper adjustments.
bTbbX^]bWPeTQTT]"\X]dcTb Day 5: Biceps, legs, glutes
weeks struggling to eat balanced The rst thing I noticed
SdaX]VfWXRW8P\bcX[[PQ[Tc^ Day 6: Yoga
meals (when absolutely nothing early on was my breathlessness.
W^[SPR^]eTabPcX^]
sounded appetizing) and trying Just walking up a ight of stairs Day 7: O
with all of my might to get left me out of breath. I felt so ~<PZTbdaTh^dPaTTgTaRXbX]VX]P
through a decent workout. pathetic! Then I learned that R^^[_[PRTP]SbcPhX]VWhSaPcTS Keep lifting,
I knew it was temporaryI your blood volume increases b^h^dS^]{cVTcc^^^eTaWTPcTS
just needed to get through the substantially and it takes your 0QPQh{bcT\_TaPcdaTX]bXSTcWT
rst trimester. But going from heart some time to adjust. After f^\QXbPfW^[TSTVaTTfPa\Ta
one extreme (a tness rock star) the rst trimester, that ight of cWP]Xcb\P\P{b
to the other took its toll men- stairs was no longer a problem ~<h_aTUTaaTS\TcW^Sb^UTgTa
tally, and it was a struggle not my body and heart had adjusted RXbTWPeTQTT]bcaT]VcWcaPX]X]V FOR MORE OF JESSIES
to be hard on myself for feeling and I was able to handle a little P]Sh^VP8RP]VTc\hWTPacaPcT TIPS ON LIFTING DURING
lazy. This is when I learned how more effort during cardiovascu- d_P]Sf^aZWPaSX]Q^cWb^8 PREGNANCY CHECK OUT
to have compassion and patience lar exercise and weight training. _aTUTaTXcWTa^]T^eTaRPaSX^ STRONGFITNESSMAG.COM

8 STRONGFITNESSMAG.COM | Fall 2014


UPCOMING DATES
HOUSTON, TX OCTOBER 17-19, 2014
PHOENIX, AZ NOVEMBER 7-9, 2014
LAS VEGAS,NV MARCH 27-29, 2015

JESSIE HILGENBERG

KILLER
WORKOUTS
INFORMATIVE
SEMINARS
MOTIVATION
MEET & GREETS

THE ENTIRE
EXPERIENCE
PHOTOGRAPHED BY
PAUL BUCETA

STRONGCAMP WITH HEAD TRAINER JESSIE HILGENBERG & STRONG FITNESS MAGAZINE
To reserve your spot e-mail: jhilgenberg@strongfitnessmag.com

STRONG-CAMP.COM
FITNESS MAGAZINE
ER
TRAINING

BLE ACH
REPORT
Step up your game with this quick-
yet-killer playground plyo workout.
ROUTINE AND ARTICLE BY SANDY BRAZ, DEPUTY EDITOR
PHOTOGRAPHY BY CATERINE DUPUIS

WE GET THAT you have mixed feelings when it comes


to cardio. Part of you loves the health and body benets that
come with bumping up your heart rate, but another part of you
cringes at the thought of another second on the stepper. But
maybe all your next workout needs is an injection of creativity How to:
and some fresh air to rediscover your love of cardio. Enter this After a 5-minute warm up, complete
playground plyo routinea fun and furious workout at the 2 full rounds of the following routine.
If youre up for it, go a third round
same time.
(but its entirely optional), and youll
Besides blasting fat with its explosive start/stop nature,
be heading into muscle growth
plyo has a ton of benets that include improved endurance, territory, as well as testing your
agility, muscle growth, power and strength. This is because endurance on another level. To end
theres a quick reacting and contracting of the muscles, the workout, include a good stretch
making the most of muscle elasticity, which means youll jump to help activate recovery and soften
higher, sprint faster, and get stronger with repeat workouts. the muscles and ligaments.

10 STRONGFITNESSMAG.COM | Fall 2014


EXERCISE TIME/REPS HOW TO
Warm-up Light Jog 5 minutes Dont go too crazy; youre just warming up muscles and joints and starting to increase
your heart rate.

Bleacher Box Jump 45 seconds; as many Set up: Stand at the base of the bleachers, Action: Using your arms for momentum,
reps as you can facing the rst level. Bend your knees and explode o the ground bringing your knees
lower into a semi-squat position. up to your torso; land with both feet on the
bleacher. Hop down and repeat.

45 seconds; as many Set up: Using caution, place your hands on Action: Bend your elbows and lower your
Decline Push-Up
reps as you can one bench of the bleachers with your feet on upper body as low as you safely can.
a higher bench behind you. Keep your core Straighten your arms to push back up to
tight and straighten your arms. the starting position.

2 minutes; as many Set up: Stand on the lowest bench of the Action: Sprint to the top of the bleachers
Sprint bleachers. as quickly and safely as you can. Walk back
sprints as you can
down. Repeat.

1 minute; as many Set up: Place your feet on an upper bench of Action: Engage your core and walk your
Core Walkout the bleachers. Crouch down and place your hands down the steps as far as you can, one
reps as you can
hands on the next one down. at a time. Reverse the movement until you
are back to the start position and repeat.

Toe Tap 45 seconds; as many Set up: Stand on the ground facing the Action: Bring one toe up to touch the bench,
reps as you can bottom bench of the bleachers. then switch and touch with the other, so you
are hopping and alternating feet as quickly
as you can.

Tricep Dip 45 seconds; as many Set up: Place your hands on one bench Action: Bend your arms to lower your body
reps as you can behind you, elbows pointed back, with toward the ground, hold, then squeeze
your feet on a lower bench or the ground. your triceps and extend your arms to push
back up.

200-300
The number of
calories you burn for
every plyo routine
you complete
TRAINING

SOLDIER ON
Before you
tackle this
CrossFit
workout,
youll need
to summon
the strength,
confidence
and bravery
of a hero.
PHOTOGRAPHY BY DAVE LAUS
MODEL LIBBY DIBIASE, CROSSFIT ATHLETE

14 STRONGFITNESSMAG.COM | Fall 2014


SHOT AT FTW CROSSFIT, COLUMBUS, OH MAKEUP AND HAIR SARAH SCOTFORD

Fall 2014 | STRONGFITNESSMAG.COM


15
Youve probably
heard that
CrossFit is a
popular method

THE DT HERO WOD


for getting ripped
among thousands of men and
women in uniform, from the
Marines to the Military. But did How to: Youre going to perform 5
you know that some of the sports rounds of the following three exercises
most difficult workouts are for time, meaning you can rest when
named after soldiers who have necessary, but your overall goal is to
been killed in combat? complete the entire workout in as few
Thats right. If youve ever had minutes as possible.
your butt kicked by a Badger, How much weight:
a Michael or a Murph, then Well-trained female CrossFit athletes
youre already familiar with use 110 pounds for this entire workout;
these incredibly challenging however, please do not attempt this if
WODs (Workout of the Days) that its not a weight youre accustomed to.
require every bit of grit, ounce of Start low and work your way up to your
strength and inch of muscle you own personal best.
have to complete them.
This bad boy, known as the
DT Hero WOD, is no exception. EXERCISE REPS
So check your ego at the door, Barbell Deadlift 12
step up to the bar and find out
Hang Power Clean 9
what youre made of.
Push Jerk 6
Perform one after the other. Complete
Before You Begin 5 rounds for time.
PflZXe[fk_\j\dfm\j`eX Important Note: This WOD is intense
i\^lcXi^pd#Ylk`]pfli\e\n and fairly advanced, so unlike its
kf:ifjj=`kfi_Xm\e\m\iki`\[ namesake, SSgt Timothy Davis, dont try
`k#j\\bflkXgifg\i:ifjj=`k to be a hero. If youre new to this style of
]XZ`c`kpbefneXjXYfo fi training, drop the weight down or just
use the bar and focus on proper form and
X:ifjj=`k$Z\ik`]`\[kiX`e\i safety. If youre a seasoned CrossFitter
Xkpfli^pdkf_\cgpfl^\k or accustomed to these lifts, then by all
]Xd`c`Xin`k_k_\dfm\j% means, go for the heavy stuff.
I\m`\nk_\\o\iZ`j\jXe[k_\`i
[\jZi`gk`fejY\]fi\Xkk\dgk`e^
kf[fk_\d%@]pflXi\lejli\
f]Xepk_`e^#XjbXbefnc\[^\$
XYc\kiX`e\ikfj_fnpfl_fn
kf\o\Zlk\k_\dgifg\icp%@]
pfl]`e[`kkffX[mXeZ\[#kip
k_\knf$dfm\nfibflkXk
WHO IS DT?
This workout was named after
jkife^]`ke\jjdX^%Zfd% United States Air Force Staff
DXb\jli\pflidljZc\j#af`ekj Sergeant Timothy P. Davis.
Xe[c`^Xd\ekjXi\X[\hlXk\cp Davis was killed in February
nXid\[lgYp[f`e^jfd\ of 2009 while serving in
[peXd`Z\o\iZ`j\jY\]fi\ Afghanistan at the age of 28.
Y\^`ee`e^k_\nfibflk%

16 STRONGFITNESSMAG.COM | Fall 2014


BARBELL
DEADLIFT
SET UP: Stand in front
of a loaded barbell with
feet hip-width apart
and tucked under the
bar so it rests against
your shins. Keeping a
straight spine, squat
down and grasp the bar
with a shoulder-width
overhand grip. Maintain
a slight arch in your
lower back throughout
the movementdo not
round your back.
ACTION: To lift the bar,
contract your glutes and
hamstrings and extend
your legs to come to
standing. To lower the
bar, slowly push your
hips back and extend
your arms down towards
the ground, bending
your knees. Keep the bar
very close to your body
as you lower it.

FORM CHECK:
Keep your
chest lifted
and shoulders
back.

A.

B.

Fall 2014 | STRONGFITNESSMAG.COM 17


practice
the
movement
with an
unweighted
bar

A.

18 STRONGFITNESSMAG.COM | Fall 2014


HANG
POWER
CLEAN
SET UP: Stand holding the
bar with a shoulder-width,
overhand grip. Bend your
knees and hips slightly so
the bar is hanging at knee
level and your shoulders
are over the bar (A).
ACTION: The following is
performed in a quick and
fluid movement: Explo-
sively, jump upward a few
inches, extending through
your hips and torso (B).
Use the momentum to
bring the bar up your body
to shoulder height. At this
point, bend your knees
deeply to bring your body
under the bar, rotating your
elbows to point forward
as you catch the bar on
upturned palms in front of
your shoulders (C). Once
the bar is caught, straighten
your knees immediately
so you are fully extended.
To lower the bar, flip your
palms and rotate your
wrists to grab the bar with
an overhand grip, then
extend your arms back
downward.

B. C.

Fall 2014 | STRONGFITNESSMAG.COM 19


PUSH JERK
SET UP: Stand with the weight racked
in front of your shoulders, palms turned
upwards and elbows pointing forward.
ACTION: Dip your body by bending at
the knees slightly to lower your hips, but
without pushing them backwards. Then,
explosively, extend your hips and raise
your heels (like a small jump) to increase
the bar speed and power. Move your head
back to allow the bar to pass as you extend
your arms and press it overhead, locking
out your arms. Hold, then slowly bring it
back down to the starting position. A.
MEET YOUR HEROES

LIKE THIS
WORKOUT?
Here are some other
Hero *WODs to put
you to the test:

MICHAEL
3 Rounds for Time:
Run x 800 meters
Back Extensions x 50 Find more
Sit-Ups x 50 of Libbyand
her WODsat
JERRY strongfitnessmag.com
For Time:
Run x 1 mile
Row x 2 km
Run x 1 mile

McGHEE
As many rounds as
possible in 30 min:
275 lb Deadlift x 5
Push-Ups x 13
24-inch Box Jumps x 9
B.

*Lets be real: Lec\jjpfli\X:ifjj=`kZfdg\k`kfifiXe8idpJ\i^\Xek#k_\j\NF;j


dXpY\flkf]pflic\X^l\%8[aljkk_\i\gXe[n\`^_kiXe^\jkfpflijb`ccc\m\cXk]`ijkXe[
k\jkpflij\c]\XZ_n\\b%PflZXe`eZi\Xj\k_\n\`^_k#i\gjXe[ifle[jXjpfl`dgifm\%

20 STRONGFITNESSMAG.COM | Fall 2014


NUTRITION

DIET
Face-Off
Which is better for
athletes: Paleo, Keto
or Mediterranean?
Find out what
nutrition experts
say about three
of the trendiest
diets in fitness.
WRITTEN BY SANDY BRAZ, DEPUTY EDITOR

22 STRONGFITNESSMAG.COM | Fall 2014


WHETHER YOU LIFT
WEIGHTS, PLAY SPORTS,
OR RUN RACES,
when it comes to upping your
game, theres only one thing as
important as your training, and
thats your diet. The right
combo of nutrients can
power your workouts, build
and repair muscle and of
course, keep you lean.
But of the dozens of diets
getting attention in the tness
industry today, which one will get According to
you the results youre striving the Boston Medical
for? Should you banish carbs in Center, approximately
favor of red meat and oils, like 45 MILLION
AMERICANS DIET
Ketogenic dieters? Or only eat
foods that your ancient ancestors
did, like your friends that follow
Paleo? Maybe you should convert
EACH YEAR
(for reasons including athletic
to a more plant-based menu, performance and enhancement, not
like those on the Mediterranean just weight loss), spending
Diet? If youre confused by all the 33 billion dollars on food
latest food fads, keep reading. Our and related products.
experts weigh in on three of the
most widely talked-about nutrition
strategies tness bus follow.

THE
WHAT IT IS: says Emily Baker, RD, CSSD, carbs, Baker suggests the Keto
Known for its focus on fats, Keto Performance Dietitian and former diet be reserved for those in
is moderately protein-based dietitian for Navy SEALs. Because recovery from training or a sport,

KETO
and very low in carbohydrates. your brain cannot use metabolized or for moderate level exercisers.
In fact, strict Keto-dieters get fat for energy, your body has to I wouldnt recommend a Ketogenic
as much as 75 percent of daily create ketones, resulting in a diet for a highly active athlete
nutrients from fats and as few as metabolic state called ketosis. because of the extreme limitations

GENIC
five percent from carbs. These on carbohydrate intake, which
principles are rooted in the WHO CAN BENEFIT: can severely hinder performance
theory that when adequate carbs If your weight loss results have and recovery, and possibly
arent available, the body feeds come to a halt, Keto may help promote injury, says Baker.

DIET
off its fat stores, converting fat you bust through the plateau. Carbohydrates serve as the
into energy. When you eat a very But this strict diet is very difficult quickest source of fuel, and are
high fat diet, the fat is broken to follow, almost impossible to essential for quick movements
down into fatty acids and glycerol, maintain, and more likely to or bursts of energy, such as
(aka Keto) and glycerol is used for bodily
functions instead of glucose,
hinder your workouts than help
them. Due to its extreme lack of
power lifting or breaking into
a sprint.

Fall 2014 | STRONGFITNESSMAG.COM 23


THE
MED
DIET
(aka The Heart-
Healthy Diet)
WHAT IT IS:
The Mediterranean Diet earned
a reputation in the 1990s for
being an effective weight-loss
method, and attributes its
staying power to a growing body
of research supporting health
and cardiovascular benefits.
Inspired by the traditional
dietary patterns of countries
surrounding the Mediterranean
Sea, this way of eating is heavily
plant-based, consisting of
legumes, whole grains, fruits
and vegetables, with a heavy
emphasis on Omega-3 fatty
acids from oils, nuts and fish.
It also includes moderate
amounts of dairy and wine,

THE
with only a small emphasis
fructose became staples in our the carb department to be a on meats, explains Baker.
daily meals. A Paleolithic diet sustainable diet plan for serious Synonymous with heart health
is meant to mimic what a hunter- athletes. Personally, I would in the media, research also shows

PALEO
gatherer or caveman would eat, not choose a very low-carb diet that the Mediterranean Diet can
under the assumption that if I were in a high-performance help reduce risks for other diseases
biologically we have not evolved sport, like CrossFit, says such as cancer, diabetes,

LITHIC
enough to properly digest newer Lonnie Lowery, PhD, Exercise Parkinsons and Alzheimers.
foods, says Baker. Here, the Physiologist and nutrition
focus is on protein and fat from professor, who works extensively WHO CAN BENEFIT:
animals, vegetables and some with high performance athletes. The Mediterranean Diet can

DIET
fruit, while carb intake is He adds that a Paleo diet is be great for athletes because
moderate. In addition to refined the ideal plan for weight its typically high in grains
sugars and processed foods, management and leaning out and starchy foods, which fuel
some foods that are excluded something fitness competitors muscles and high-intensity
from this diet include legumes, often require before they take activity. However, it can be too
(aka The dairy, grains, and white potatoes. the stage, but without carbs, low in protein for some athletes
Caveman Diet) WHO CAN BENEFIT:
eventually your training will
suffer. I typically recommend a
if they are eating mostly plant-
based foods, says Baker, but
WHAT IT IS: While the high protein count modified Paleo diet for athletes this can easily be modified by
This diet promotes eating the provides tons of amino acids who wish to follow it, by including including more fish and meat.
way our ancestors did, before for building and repairing lean dairy and potatoes to increase Consisting primarily of fruits
processed foods and high muscle, Paleo is a little low in good carbohydrates for recovery. and vegetables, whole grains,

24 STRONGFITNESSMAG.COM | Fall 2014


legumes and nuts, this diet recommend athletes strictly
uses replacement alternatives follow any of these diets, says
instead of eliminating foods Baker. If you find a diet that
altogether. For example, instead works for you, she recommends
of butter, the diet calls for the using it as a guideline and
use of healthy fats like olive oil, modifying it by incorporating
and rather than eliminating more of the limited whole foods,
meat, it reduces intake to a few such as high quality dairy or
times per month, favoring fish complex carbohydrates, so that
and poultry for protein sources. your diet becomes balanced.
Lowery adds that, just as
we wouldnt accept a one-size-

THE
fits-all approach from our
doctors when it comes to, say,
our blood pressure levels, its

LAST
important that we arent quick
to consume a diet that doesnt
take into account an individuals
current needs and body type.

The Carb
WORD
One might lose eight pounds
on a diet, while another person

Connection
doesnt lose anything, says
Lowery, so its difficult to predict
how certain diets will affect
In terms of weight loss, each of your body based on others
these diets is effective to a certain external results. Ideally, you While all of these diets offer a unique set of pros
degree, especially when adhered want to have your meal plan and cons, a commonality among them is the
to correctly and combined with individualized for you by a pro manipulation of carbs in order to achieve the end
an exercise program that or expert, rather than pulling goal. Whether your goal is more efficient workouts,
compliments it. But when it your menu from the pages of a faster recovery, increased muscle or a smaller
comes to nutrients required for book or from the Internet. waistline, Baker stresses that carbs must be
muscle building and enhanced A nutritionist is able to provide present for energy and function. Although we get
athletic performance, they a base line assessment of your
energy from all calories, whether they are from fat,
may come up short. These needs, which is especially
protein or carbohydrates, our bodys most natural
limitations are the reason Baker important in the fitness
warns against staying on any industry, where nutrition is
and quickest form of fuel is glucose, which comes
one diet for too long. I dont essentially healthcare. from carbs, says Baker.

How they work:


MORE ON DIETS:
SFM HAVE YOU HEARD ABOUT Carbs are broken down
into glucose that is
for immediate energy
(such as sports drinks,
INTERMITTENT FASTING? GOT
QUESTIONS? GET THE FACTS either released in the gels, etc.), and slower
AT STRONGFITNESSMAG.COM. bloodstream or stored carbs are important for
in the liver and muscles. blood sugar control,
Stored glucose serves weight maintenance,
as a fuel reserve for and energy reserves.
muscles during exercise A diet with an
and in between meals, extremely low-carb
adds Baker. The profile can help your
amount of protein, fat, body burn a bit of extra
and fiber paired with fat, but should only be
carbohydrates effects used as a short-term
how quickly sugar solution. Sticking with
is released into the it for too long wont
bloodstream; quicker do your body, or your
carbs can be beneficial workouts, any favors.

Fall 2014 | STRONGFITNESSMAG.COM 25


TRAINING

BEYOND THE
BENCH
PRESS
Put your entire upper body to work with
this super-eective superset routine.
ROUTINE WRITTEN AND MODELED BY CARLEEN LAWTHER, BA, PTS, WBFF BIKINI PRO
PHOTOGRAPHY BY PAUL BUCETA

LETS BE REAL. Women today want a little muscle on


HAIR & MAKEUP LORI FABRIZIO

their frames. The days of seeking the ultra-lean body type are
on their way out, and being replaced by new goals: sculpted
arms, strong backs and striated chests and shoulders. If that
sounds like something youre after, take this workout with you
the next time you hit the gym. It will help you get the upper body
MODEL CARLEEN LAWTHER

youre striving for, by mixing tempos and techniques that build


both lean muscle and awesome strength.

26 STRONGFITNESSMAG.COM | Fall 2014


Fall 2014 | STRONGFITNESSMAG.COM 27
The Workout
How to: Perform each superset
(meaning do all the reps of one SUPERSET REPS TEMPO REST TOTAL SETS
exercise in the set, followed
immediately by the next), rest for Dumbbell Pullover 10-12 Moderate 60 sec 3
the recommended time, and then +
repeat. Complete all sets of one Incline Dumbbell Fly 12-15 Moderate
superset before moving to the next.
Bent-Over Barbell Row 8-10 Slow 90 sec 4
Pay attention to the speed of +
each exercise: When the tempo is Neutral-Grip Bench Press 8-10 Slow
slow and the reps are low, go a little
heavier. Really focus on form and Sternum Chin-Up 6-8 Slow 90 sec 3
the working muscle as you slowly +
lift and lower the weight. Cable Crossover 6-8 Slow

INCLINE DUMBBELL FLY


Set Up: Grab two dumbbells and lie on an incline
Superset 1 bench, adjusted to approximately 30-45 degrees.
Hold the dumbbells above your upper chest with
palms facing each other and arms slightly bent.
Action: Open your arms, rotating at the shoulders,
lowering the weights to about chest level at either
side. Squeeze your chest and raise the dumbbells

A.
+ back to the starting position.

B.

Dumbbell Pullover
SET UP: Lie on a flat bench ACTION: Keeping your upper
holding a dumbbell in both back fixed to the bench, lower
hands straight above your the weight in an arc motion
chest with arms slightly bent. behind your head until your THIS SUPERSET HELPS WARM UP THE
upper arms are parallel with MUSCLE TISSUE BY MOVING IT THROUGH
the ground. Hold, then slowly A FULL RANGE OF MOTION BEFORE
return to the starting position. PUTTING IT UNDER HEAVIER LOADS.

28 STRONGFITNESSMAG.COM | Fall 2014


THESE HEAVY
COMPOUND
MOVEMENTS HELP
TO INCREASE
MUSCLE SIZE AND
IMPROVE TONE.

Superset 2
BENT-OVER
BARBELL ROW
Set Up: Holding a weighted
barbell with an overhand
grip, hinge from your hips,
bringing your torso forward
until it is almost parallel
to the floor, while slightly
bending your knees. Extend
your arms so they are
perpendicular to the floor.
Action: Brace your abs and
initiate the movement by
retracting your shoulder
blades. Focus on using your
back muscles to pull the
barbell towards your chest,
keeping your arms tight to
your sides.
Superset 3
STERNUM
CHIN-UP
Set Up: (Use an assisted
chin-up machine if needed).
Grasp the chin-up bar with a
shoulder-width underhand
grip. Hang below the bar
with arms fully extended
and tilt your chest to gaze
upwards.
Action: Pull yourself up until
your chest meets the bar.
Hold for a moment, then
very slowly lower back down
to the starting position.

A.

B.

Neutral-Grip SET UP: Holding a dumbbell in


each hand with a neutral grip
(palms facing in), lie on a flat

Dumbbell bench with your elbows bent.


The weights should be next to
your chest on either side.

Chest Press ACTION: Extend your arms


to press the weights straight
up, squeezing your chest at
the top of the movement, then
slowly lower back down.

30 STRONGFITNESSMAG.COM | Fall 2014


Cable
Crossover
SET UP: Attach single- ACTION: Keeping your
grip handles to the pulleys chest lifted, raise your
about two-thirds of the arms out to the sides
way up a cable apparatus with elbows slightly bent.
and set the weight to the Squeeze your chest to
desired resistance. Grasp bring the handles together
a handle in each hand in front of your body. Pause
and stand in the middle of before returning to the
the apparatus, stepping start position.
forward with one foot.

A.

B.

THESE ARE MORE STRENGTH-ORIENTED


EXERCISES THAT HIT THE FRONT AND
BACK OF THE ARMS, ENTIRE SHOULDER
GIRDLE, BACK AND CHEST.

Fall 2014 | STRONGFITNESSMAG.COM 31


COOL DOWN

Great
Lengths
WRITTEN BY SANDY BRAZ
PHOTOGRAPHY BY DAVE LAUS

Take stretching to a deeper level


with the help of a yoga strap.

34 STRONGFITNESSMAG.COM | Fall 2014


TRY AND TOUCH YOUR TOES. tight from training, this routine
Your sculpted-yet-sti might just give your muscles
hamstrings may keep you from some much needed relief.
reaching them on your own,
but a yoga strap can be a game QUICK WORD OF CAUTION:
changer when it comes to get- A strap can drastically
ting a full stretch. Adding it to increase your range of motion
your post-workout routine simply by acting as an extension
improves flexibility by helping of your arms. But because of
you ease more deeply into this newfound length, it is
poses, and oers a bit more recommended that you go
support when doing forward easy at rst, especially if you
and side bends. If youre feeling dont stretch regularly.

Thrifty Therapy: You dont need to buy a fancy


yoga strap. You can use any long piece of fabric such as
a belt, scarf, neck-tie or resistance band.

The
Perform one round, holding each
pose for up to 30 seconds. Work

Routine your way up to a full minute as


you become more advanced.

Seated Forward Bend


What it stretches: Hamstrings
SET UP: Sit with your legs ACTION: Inhale and
extended out in front of lengthen your spine, then
you with feet together. exhale and draw your
Place the strap around chest towards your legs,
the middle of both feet gently pulling on the strap
and hold the strap at to deepen the stretch. Do
both ends. not round your shoulders.

Supine Half Moon


What it stretches: Adductors and Hips
SET UP: Lie on your back quarter of the way, then
with your right leg in the back to the center, then
HAIR & MAKEUP LORI FABRIZIO

air and your left leg rmly half way, and back to the
on the mat. Place the strap center, then nally all the
around the bottom of your way down, or as far as you
right foot and hold on to can go without straining
the end of the strap with the muscles you should
some tension. just feel a nice stretch.
Repeat with the other leg.
MODEL DIANA SKIFIC

ACTION: Slowly lower your


leg to the right, keeping TIP: To deepen the stretch,
your shoulders at on the move your hands up the
ground; lower down a strap towards your foot.

Fall 2014 | STRONGFITNESSMAG.COM 35


SET UP: Lie on your back with your right foot in the air and your left
leg at on the mat. Place the strap around the bottom of your right
Rotated foot and hold on rmly to the end of the strap with your left hand.
ACTION: Slowly lower your right leg toward the left side of your body,
Half Moon getting your foot as close to the oor as possible without lifting your
hips off the ground. Repeat with the other leg.
What it stretches: TIP: Place your arm out to the side to help counter-balance this move.
Abductors and Glutes

Mountain Pose (side bend)


What it stretches: Intercostal
muscles and Triceps
SET UP: Stand with feet shoulder-width apart and
arms above your head while holding the strap
rmly in your hands.
ACTION: Inhale and bend at the hips to lean to the
right, stretching as far as you can comfortably go,
lengthening through your side. Allow the weight of
your body to deepen the stretch.
TIP: Keep your knees slightly bent to help support
your lower back.

Wide Stance Forward Bend


What it stretches: Chest, Shoulders and Hamstrings
SET UP: Stand with your feet far ACTION: Bend forward at the hips and
enough apart to feel a slight stretch in bring your chest towards your legs.
the adductor muscles. Grip the strap As you do this, allow your arms to lift
behind the center of your back, palms behind you, as far as is comfortable.
facing away from you. Hold, then come up very slowly.
TIP: Inhale deeply as you come up.
SFM For more yoga tips and routines check out strongtnessmag.com

36 STRONGFITNESSMAG.COM | Fall 2014


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INJURY REPORT Advice for the prevention, care and recovery of sports and fitness related injuries.

WRITTEN BY
DR JAMES HO, DC, BHSC

THE RE-ICE

Cold METHOD
A modied version of the RICE
method, this can be an even
more eective guide to healing
quickly and safely.

Comfort
ICING AN INJURY CAN BANISH PAIN AND SPEED
RETURN TO ACTIVITY:
Start with gentle movements
that are within your tolerance
of pain to help maintain the
neurovascular conditioning
of the injured area. If the pain
is sharp or intense, Rest until
RECOVERYBUT ONLY IF YOU ICE IT RIGHT. you can begin to move the area
again with little or no pain.
FOR DECADES, athletes have turned to the When to ice:
RICE method (Rest-Ice-Compression-Elevate) Applying ice is best for moderate acute injuries
as a trusted strategy for treating strains and (the kind that are new and painful enough ICE: When used properly, ice
sprains. Despite some contradicting research that you cant just walk them off and get on acts as an anti-analgesic and
arguing against the use of ice, there is still with your workout). Mild acute injuries, on the anti-inflammatory on damaged
enough evidence to support the fact that when other hand, are those that can be eased with tissues, helping to reduce
applied properly, ice is one of the simplest a few minutes of rest and a bit of massage or
swelling and pain and allowing
and best methods for treating moderate acute stretching. These injuries do not require ice.
you to move the area sooner.
injuries. The key is to know when and how to
use ice in order for it to be effective, otherwise, How to ice:
you could be doing more harm than good. For optimal temperatures, wrap a sealable bag COMPRESS: Compression
of melted ice, a bag of frozen vegetables or an as well as ice reduces swelling,
ice pack in thin towels and apply to the injured
relieving the painful pressure
area for a maximum of 15 minutes. Thick
of the surrounding area. Use
areas such as the thigh, back, or shoulders can
tolerate 10-15 minutes, however, thin areas
an Ace bandage or kinesiology
such as the ankle or knee will require only 8-12 tape to secure the ice pack
minutes. Leaving the ice on too long can increase to the injury.
inammation and swelling, delaying recovery.
Remove the ice and let the area warm back up
with some gentle movement and light stretching.
ELEVATE: Elevation uses
Repeat 3-4 times for a couple of days.
gravity to help drain inflamma-
tory fluid from the injury. While
using compression and ice,
have the injured area resting
above the level of the heart.

Safe Training,
Dr. James Ho

38 STRONGFITNESSMAG.COM | Fall 2014


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