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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
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.
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
JESSIE HILGENBERG,
STRONGCAMP DIRECTOR
Pregnant & Lifting, page 8
JESSIE HILGENBERG, SANDY BRAZ AND CARLEEN LAWTHER PHOTOS PAUL BUCETA
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.
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
The best
feeling is
that point
FOUNDER & PRESIDENT
Paul Buceta
Pregnant
& Lifting
How a weight room junkie
deals with pregnancy.
IT NEVER REALLY for my pregnant self. But sure
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
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
FORM CHECK:
Keep your
chest lifted
and shoulders
back.
A.
B.
A.
B. C.
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.
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
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.
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,
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.
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
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
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.
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.
A.
B.
Great
Lengths
WRITTEN BY SANDY BRAZ
PHOTOGRAPHY BY DAVE LAUS
The
Perform one round, holding each
pose for up to 30 seconds. Work
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
E M B R A C E Y O U R B O D Y
www.ritacatolino.com
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
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